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Post by Tim Wescott on Oct 17, 2007 14:47:06 GMT -5
Nice workouts Randy...............gotta` have those rest days too !! #arockon6ha#
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Post by RUBICON19 on Oct 17, 2007 15:21:49 GMT -5
10/16/07 Tuff Sledd'n today. My upper back is SOOOOO sore from yesterday. Made it tuff to do chest today! I am also not used to doing more than 2 sets per exercise.. OUCH! Flat bench 245 x 8 245 x 6 225 x 8 Incl DB press 100 x 6 90 x 8 80 x 10 Wide Dip w/ weight + 75 x 10 + 75 x 8 + 75 x 8 Mil press 145 x 8 145 x 7 135 x 10 DB side lats 35 x 10 35 x 10 35 x 10 Decl crunch L4 BW x 20 BW x 20 BW x 20 Nice workout Randy! I also had the pleasure of training Chest and Shoulders yesterday... too bad we were not together for some serious RAMO sets... That would be great Mo.. No RAMO for about another 12 weeks, then I impliment it again. |
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Post by RUBICON19 on Oct 18, 2007 12:05:51 GMT -5
10/18/07 AWFUL day today... May be the low carbs. Dunno. I am also not a fan of the set up I am doing right now. Back is too close to legs. When I do stiffs my lats are SCREAMING! No good.. I need to seperate these.. Squats 365 x 10 365 x 8 365 x 6 Stiffs 335 x 6 315 x 6 Called it quits.  |
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Post by mrky03 on Oct 18, 2007 17:55:08 GMT -5
10/18/07 AWFUL day today... May be the low carbs. Dunno. I am also not a fan of the set up I am doing right now. Back is too close to legs. When I do stiffs my lats are SCREAMING! No good.. I need to seperate these.. Squats 365 x 10 365 x 8 365 x 6 Stiffs 335 x 6 315 x 6 Called it quits. I understand what you're saying, if I don't have enough rest in between back and leg days one or the other suffers. |
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Post by RUBICON19 on Oct 19, 2007 20:52:57 GMT -5
10/18/07 Great chest and Tri workout! Flat bench 255 x 5 + 2 forced 255 x 4 + 2 froced + 1 Neg 255 x 4 + 2 forced + 2 Negs Incl Smith press (6 second negatives) 185 x 7 RP 195 x 6 RP Flite press 180 x 17 RP 180 x 10 RP FM press Superset W/ FM flye 100 x 30 / 100 x 15, drop x 5 more Flite tricep ext (5 positions) MO. Wait until you try this!! Position 1) 70 x 20 RP Position 2) 70 x 17 RP Position 3) 70 x 15 RP Position 4) 70 x 10 RP Position 5) 70 x 10 RP Tricep push down 160 x 12, Drop x 5, Drop x 5 Leg raises 3 x 15 I just got RAMONATED! Now its Pasta, Steak, Red wine, and Some "Pumping Iron"...  |
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Post by RUBICON19 on Oct 20, 2007 15:21:55 GMT -5
Finished what I missed yesterday. The arm felt a bit better. I used PERFECT form with 4 second negs on everything!
EZ bar curl
80 x 10
80 x 10
80 x 10
Alt DB curl
30 x 10
35 x 10
35 x 8
Stand calf
495 x 10
495 x 10
495 x 10
Seated calf
135 x 10
135 x 10
135 x 10
Hang abs
15
12
10
I think I will keep the 4 down, 2 up cadence on everything.. Save myself from any more nagging injuries
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Post by RUBICON19 on Oct 20, 2007 15:25:33 GMT -5
10/20/07 Also did 20 minutes of cardio on the tread after training.
1) 12 egg whites + 1 cup spinach
2) 6 oz Haddock + asparagus
3) Post workout Whey + EAA shake
4) 6 oz Hadock + asparagus
5) 6 oz Haddock + Green beans
6) 14 oz Lean sirloin + Broccoli
7) 12 egg whites
8) 1 can tuna + 1Tblspn Organic mayo
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Post by RUBICON19 on Oct 21, 2007 11:12:12 GMT -5
10/21/07
Walked Jule 5 miles, sipping 4 scoops Xtend
1) 3 whole Organic eggs + 5 whites + tspn Smart Balance
2) Cashew encrusted Steel Head Trout
3)
4)
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6)
7)
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Post by intenceman on Oct 21, 2007 18:55:03 GMT -5
It looks like Rubicon is rebuilding quite well!
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Post by TNA on Oct 21, 2007 20:14:30 GMT -5
Nice going Randy! I finally had a chance to read over your journal. It seems like a very effective diet and training. Tuff sleading brother!!! #bowdown3ht#
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Post by RUBICON19 on Oct 21, 2007 20:17:43 GMT -5
Nice going Randy! I finally had a chance to read over your journal. It seems like a very effective diet and training. Tuff sleading brother!!! #bowdown3ht# Just getting everything back together T... Thanks |
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Post by RUBICON19 on Oct 21, 2007 20:18:33 GMT -5
It looks like Rubicon is rebuilding quite well! Workn on it!!! Thanks |
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Post by fit on Oct 21, 2007 20:21:00 GMT -5
do you carb up at all Rubes?
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Post by RUBICON19 on Oct 21, 2007 21:02:15 GMT -5
do you carb up at all Rubes? Yes I do... I am just playing with this diet.. |
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Post by RUBICON19 on Oct 21, 2007 21:02:46 GMT -5
I think RAMO will be back in full swing starting tomorrow!
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Post by RUBICON19 on Oct 22, 2007 13:21:20 GMT -5
10/22/07
Incl bench
185 x 20 RP
205 x 12 RP
225 x 6 RP
Flat DB press (5-6 second neg portion)
65 x 22 RP
65 x 16 RP
65 x 15 RP
Cable cross
50 x 20
60 x 23 RP
60 x 15 RP, Drop x 6
DB side lats (Very slow starting from hips)
25 x 15, D - 20 x 6, D - 15 x 5
25 x 12, D - 20 x 5, D - 15 x 4
25 x 10, D - 20 x 4, D - 15 x 3
Seated Mil press
115 x 20 RP
135 x 15 RP
145 x 10 RP, D - 95 x 8 RP
Rear delt flye machine
50 x 25 RP
60 x 18 RP
70 x 13 RP, Drop x 5, Drop x 5
Great one today.. Each BP was SCREAMING!!! Once again, RAMONATED!
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Post by mrky03 on Oct 22, 2007 20:14:52 GMT -5
Good workout Randy. So do you cycle RAMO training for a specific number of weeks?
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Post by RUBICON19 on Oct 22, 2007 20:58:20 GMT -5
Good workout Randy. So do you cycle RAMO training for a specific number of weeks? I just took a bit of a break to try to heal up and gain momentum. I wasnt feeling the intensity for a while after the contest. I knew it would hit me when I was ready to go all out again.. |
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Post by RUBICON19 on Oct 22, 2007 21:02:31 GMT -5
10/22/07
1) Pro pancakes
2) 6 oz chicken + 1 cup brown rice + asparagus
3) 4 oz (Dry measure) Barilla pasta + 6 oz chicken + sauce
4) 7 oz Steel Head Trout + 1 cup brown rice
5) 6 oz chicken + asparagus + 12 Almonds
6) 10 oz lean top round steak + seaweed salad
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Post by RUBICON19 on Oct 23, 2007 13:55:13 GMT -5
10/23/07 No RAMO today. Too many ahces and pains still. Sticking to my Tri Phase for a bit..
Deads
315 x 10
335 x 10
365 x 8
385 x 6
Lat pulldown
160 x 10
170 x 10
180 x 10
180 x 10 Cleaned up form.
T Bar Row
135 x 10
160 x 10
170 x 8
175 x 6
BB shrug
315 x 10
405 x 10
455 x 10
455 x 8
DB shrug
130 x 10
130 x 10
130 x 10
130 x 10
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