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Post by RUBICON19 on Dec 8, 2007 9:54:20 GMT -5
Animalistic!! #arockon6ha#
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Post by RUBICON19 on Dec 8, 2007 17:26:48 GMT -5
12/8/07 Specialization day (Chest & Back)
Incl bench 205 x 8 225 x 6 225 x 4
Lat pulldown 190 x 8 200 x 8 210 x 8
Flat DB press 100 x 10 110 x 8 90 x 10
Seated Cable row 170 x 10 180 x 10 190 x 10
WIDE dip (SLOW) BW x 30 BW x 20
V bar pulldown 120 x 20 110 x 20
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Post by Roger on Dec 8, 2007 19:29:06 GMT -5
NICE!!!!!!!!!!!!!
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Post by RUBICON19 on Dec 10, 2007 15:13:45 GMT -5
12/10/07
Incl bench 185 x 20 RP 205 x 12 RP 225 x 8 RP
Flat bench 185 x 20 RP 205 x 12 RP 225 x 6 RP + 2 Negs
Cable cross 50 x 20 60 x 20 RP 50 x 16 RP all 1+1/4 reps 60 x 10 RP 1+1/4 reps + drop x 8 more
Mil press 135 x 18 RP 155 x 12 RP 175 x 8 RP + drop x 5
Cable side lats 30 x 16 RP 40 x 10 RP 40, drop, 30, drop, 20 X ??
FM cable delt press 80 x 10, Drop - 60 x 8, Drop - 45 x 6
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Post by RUBICON19 on Dec 11, 2007 13:42:03 GMT -5
12/11/07 Back width and Biceps
Lat pulldown 180 x 16 RP 190 x 13 RP
X Bench DB pullover 80 x 20 RP 85 x 16 RP
Stiff arm pulldown 120 x 20 RP 130 x 14 RP
Alt DB curl 35 x 20 RP 35 x 16 RP
Conc. Curl Alternate R - L in RP fashion! R - 20 x 26 RP L - 20 x 26 RP
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Post by RUBICON19 on Dec 12, 2007 12:13:36 GMT -5
12/12/07
Leg press 690 x 10 690 x 10
Stiff legs 315 x 10 315 x 10
Smith calf 385 x 10 385 x 10
Incl bench 205 x 8 205 x 6
Lat pulldown 190 x 8 190 x 6
DB side lats 30 x 10 30 x 10
Trap bar shrug 385 x 10 385 x 10
Lying Tri ext 100 x 8 100 x 6
DB curl 35 x 10 35 x 10
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Post by RUBICON19 on Dec 12, 2007 14:26:15 GMT -5
Diet today
1) 1 Grapefruit 6 egg whites + 1 whole 1 cup spinach 1/4 cup FF cheese 12 Almonds
2) 1 Met RX 2 Tblspn NPB
3) 6 oz lean beef 1 cup broccoli 1 Tblspn Natty Almond butter
4) 3 Turkey meat balls 1 cup green beans 18 Almonds
5) 8 oz steel head trout 1 cup green beans 18 almonds 1 grapefruit
6) 1 can tuna 1 can green beans 18 almonds
7) TBA....
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Post by Tim Wescott on Dec 12, 2007 15:01:40 GMT -5
Great workout and damn good Stiff leggeds Randy. Whole body training per day now or what?
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Post by RUBICON19 on Dec 12, 2007 16:13:10 GMT -5
Great workout and damn good Stiff leggeds Randy. Whole body training per day now or what? 3 days whole body + 1-2 days of chest and back specialization.
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Post by mrky03 on Dec 12, 2007 17:44:45 GMT -5
AWESOME!
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Post by Intensity on Dec 13, 2007 12:30:22 GMT -5
Too sick not to be hungry? Yeah sure…
:-)
Seriously, everything looks awesome! When do you plan to be contest ready Randy?
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Post by RUBICON19 on Dec 13, 2007 14:29:04 GMT -5
Too sick not to be hungry? Yeah sure… :-) Seriously, everything looks awesome! When do you plan to be contest ready Randy? Seriously! Can you believe it? Contest ready? Hmmmmmm. Maybe April. You?
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Post by Intensity on Dec 13, 2007 14:47:28 GMT -5
April sounds good. The show you suggested me… is it in April? And MusleMania?
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Post by RUBICON19 on Dec 13, 2007 14:57:13 GMT -5
April sounds good. The show you suggested me… is it in April? And MusleMania? Yes. Musclemania in April maybe... Check your PM
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Post by RUBICON19 on Dec 14, 2007 12:12:26 GMT -5
12/13/07
Easy day today. Ddint bring my log book, so just ran around and did mostly cable exercises.
FM cable cross 2 x 12
FM cable pulldown 2 x 12
FM cable delt press 2 x 12
Tricep push down 2 x 12
Conc. Curl 2 x 12
Leg ext 2 x 12
HS calf 2 x 12
Hang abs 3 x 12
Thats it. Simple......
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Post by RUBICON19 on Dec 15, 2007 19:27:37 GMT -5
Today was chest and back specialization day.
Lat pulldown 200 x 8 210 x 6 220 x 6
Trap bar row 185 x 10 185 x 10 185 x 10
V bar pulldown 150 x 15 160 x 12 160 x 12
Incl Bench 185 x 8 205 x 6 225 x 4
Flat DB press Very strict 80 x 10 80 x 10 80 x 10
Cable cross 50 x 15 60 x 12 60 x 12
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Post by Tim Wescott on Dec 16, 2007 8:26:47 GMT -5
Nice and consistant Randy,and damn good diet.
I`m thinking of possibly doing the Musclemania contest in Connecticut,but not sure yet.
Who knows,it`s early yet........kind of !! ;D
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Post by RUBICON19 on Dec 16, 2007 9:40:35 GMT -5
Nice and consistant Randy,and damn good diet. I`m thinking of possibly doing the Musclemania contest in Connecticut,but not sure yet. Who knows,it`s early yet........kind of !! ;D SERIOUSLY!!! ?? Thats the one! Lets do it then!
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Post by RUBICON19 on Dec 17, 2007 14:33:19 GMT -5
12/17/07
Flat bench 245 x 5 255 x 5 275 x 5
Incl bench 185 x 20 RP 225 x 12 RP 235 x 7 RP
LOW incl flyes 50 x 23 RP 65 x 20 RP 70 x 10, Drop x 5, Drop x 4
BM Flye 140 x 6 1+1/4 reps, RP x 5 reps, Drop x 6 just 1/4 reps, RP x 4 more reps + 3 negs
Flite preacher curl Position 1) 45 x 20 RP Position 2) 45 x 16 RP Position 3) 45 x 13 RP Position 4) 45 x 10 RP + 3 negs Position 5) 45 x 10 RP + 3 negs
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Post by Tim Wescott on Dec 17, 2007 14:36:46 GMT -5
Great workout Randy!! I`ll keep you posted as far as me doing the MuscleMania goes...........so many contests,so little time!!
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