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Post by mrky03 on Oct 24, 2007 20:54:15 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 I know what you mean Randy, I would like to go heavy all the time but it just tears my joints up if I do it too frequently. The P/RR/S thing seems to help alot with recovery between heavy weeks. Looks like things are going well for you. You won't believe how fast you get into contest condition if you stay lean in the off season!
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Post by RUBICON19 on Oct 24, 2007 20:59:01 GMT -5
I hear ya Joel. I am feeling good.. Staying lean will be KEY! I do plan to grow quit a bit though! REBUILDING from the ground up!
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Post by RUBICON19 on Oct 25, 2007 13:12:44 GMT -5
10/25/07
Squat 315 X 10 315 X 10 315 X 10 315 X 10
Leg Press 600 X 10 690 X 8 690 X 8 690 X 8
Glute/ham Raise Bw X 6 Bw X 6 Bw X 6 Bw X 6
Leg Ext 140 X 10 160 X 10 180 X 10 180 X 9
Leg Curl 110 X 10 120 X 10 130 X 10 140 X 10 __________________
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Post by RUBICON19 on Oct 25, 2007 20:27:54 GMT -5
Diet today:
1) 6 egg whites + 1 whole Omega 3 egg + 1/4 cup FF cheddar + 1 Grapefruit + 12 Almonds
2) 1 Power Crunch Bar
PRE: 2 scoops VasoCharge + 1 Scoop EAA + 1 scoop Xtend
DURING: 8 scoops Xtend
3) 2 scoops whey + 2 Tblspns natty PB (post workout)
4) 6 oz Tilapia + asparagus + 18 Almonds
5) 6 oz Tialpia + asparagus + 18 Almonds
6) 8 oz Top Round + asparagus
Felt GREAT today.. Its ON!
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Post by RUBICON19 on Oct 26, 2007 13:43:59 GMT -5
10/26/07
1) 6 egg whites + 1 whole + 1/4 FF cheddar + 1 Grapefruit + 12 Almonds
2) 2 scoops whey + 2 Tblspns natty PB (Cappuccino whey = YUM)
3) 6 oz Tilapia + 1 cup brocc. + 18 Almonds
4) 6 oz Tilapia + 1 cup brocc. + 18 Almonds
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Post by Intensity on Oct 26, 2007 14:49:03 GMT -5
When we see Tilapia and Asparagus, we know that IT'S ON!!!! Makes me feel guilty to have had these 2 Double cheesseburgers with bacon...
Great workouts and great RAMONATION last Monday!!!!
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Post by RUBICON19 on Oct 26, 2007 20:34:54 GMT -5
When we see Tilapia and Asparagus, we know that IT'S ON!!!! Makes me feel guilty to have had these 2 Double cheesseburgers with bacon... Great workouts and great RAMONATION last Monday!!!! Dont feel guilty MO.. You know I wont Sunday!!!
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Post by RUBICON19 on Oct 26, 2007 20:35:30 GMT -5
10/26/07
EZ bar curl 80 x 10 80 x 10 80 x 10 80 x 10 OUCH, arm is KILLING me!
CG bench 185 x 10 185 x 10 185 x 10 185 x 8
Alt DB curl 30 x 10 35 x 10 35 x 10 35 x 10
Skulls 105 x 8 105 x 6 105 x 6 85 x 10
Stand calf 540 x 10 540 x 10 540 x 10 540 x 10
Seated calf 160 x 10 160 x 10 185 x 10 185 x 10
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Post by hossjob on Oct 26, 2007 21:05:35 GMT -5
Randy, what's up? I didn't search. Just a quick stop by, but are you posting your diet?
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Post by RUBICON19 on Oct 27, 2007 10:28:31 GMT -5
Randy, what's up? I didn't search. Just a quick stop by, but are you posting your diet? Hey HJ. I am posting my diet randomly. In a nut shell, I am in the off season, but I am also trying to eliminate some post contest fat gain. I am using a precontest approach with a decent amount of cals until my BF is down to abot 5%. From there I will increase SLOWLY!!! I blew up a bit quickly and didnt like it. So its going to be one pound at a time from there on out. Right now the diet is hig protein/ high fat/ low carbs. It will stay this way most of the off season. I will be increasing protein, fats, and carbs slowly depending on progress and mental focus.. Thanks for stopping in.. Good luck with the show!!!
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Post by RUBICON19 on Oct 27, 2007 10:35:58 GMT -5
10/27/07 1) omlette PIZZA! 6egg whites + 1 whole Omega 3 egg + 1/2 cup FF mozz. + 10 pepperoni's + sauteed mushrooms w/ garlic + Newmans garlic + herb marinara.. YUM!!!!!
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Post by fit on Oct 27, 2007 10:58:45 GMT -5
10/27/07 1) omlette PIZZA! 6egg whites + 1 whole Omega 3 egg + 1/2 cup FF mozz. + 10 pepperoni's + sauteed mushrooms w/ garlic + Newmans garlic + herb marinara.. YUM!!!!! #pizzasmiley4om# #hammerspam9dn#
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Post by RUBICON19 on Oct 27, 2007 12:24:31 GMT -5
10/27/07 1) omlette PIZZA! 6egg whites + 1 whole Omega 3 egg + 1/2 cup FF mozz. + 10 pepperoni's + sauteed mushrooms w/ garlic + Newmans garlic + herb marinara.. YUM!!!!! #pizzasmiley4om# #hammerspam9dn# HA!!!! Where'd that spam smiley come from?
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Post by mrky03 on Oct 27, 2007 17:41:17 GMT -5
It had to happen, I knew you'd find a way to get pizza back in your diet! lol Speaking of pizza, I'm dying for one right now!
I read an interesting article on dieting to gain lean mass without fat gain, it was basically the Anabolic diet you know eat high fat high protein low carbs Mon.-Fri. and carb up on the weekend. It was printed in the new Prosource catolog. I've never did quite that way but it looks like a good plan and it was well written and thought out.
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Post by fit on Oct 27, 2007 18:03:10 GMT -5
I've done the Anabolic Diet... (I'm just an average novice)... worked pretty well for this old guy.
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Post by RUBICON19 on Oct 27, 2007 19:23:08 GMT -5
10/27/07
1) omlette PIZZA! 6egg whites + 1 whole Omega 3 egg + 1/2 cup FF mozz. + 10 pepperoni's + sauteed mushrooms w/ garlic + Newmans garlic + herb marinara.. YUM!!!!!
2) 2 scoops whey + 2 tblspns NPB
3) 6 oz Tilapia + asparagus sauteed in olive oil + garlic
4) 4 oz duck + steamed Thia broccoli
5) 8 oz Salmon
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Post by RUBICON19 on Oct 27, 2007 19:24:43 GMT -5
It had to happen, I knew you'd find a way to get pizza back in your diet! lol Speaking of pizza, I'm dying for one right now! I read an interesting article on dieting to gain lean mass without fat gain, it was basically the Anabolic diet you know eat high fat high protein low carbs Mon.-Fri. and carb up on the weekend. It was printed in the new Prosource catolog. I've never did quite that way but it looks like a good plan and it was well written and thought out. Sounds good Joel. I carb up every third day. Works well for me. I cheat on Sundays and carb up on Wed.. I will be adding more carbs in the my everyday meals after I get to my desired leaness
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Post by RUBICON19 on Oct 28, 2007 17:28:09 GMT -5
For tomorrow. They are all made so...
6 egg whites 1 whole omega 3 egg 1/4 FF cheddar 1 cup spinach 1 grapefruit 1.5 Tblspn NPB
6 oz chicken 1 cup green beans 18 almonds
6 oz chicken 1 cup green beans 18 almonds
6 oz chicken 1 cup green beans 12 almonds
6 oz chicken 1 cup green beans 12 almonds
Meal 6 TBA
Tonight I saute'd 1 bag organic green beans in a pan with 1 tblspn Smart Balance light + 1 Tblspn minced garlic + all the above almonds chopped, and a little saltr and pepper... Thye look GREAT! __________________
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Post by RUBICON19 on Oct 29, 2007 12:10:18 GMT -5
10/29/07 What a great workout today. I thought it was going to be terrible. Didnt feel well + not enough sleep, but.....
Incl bench 205 x 17 RP 225 x 12 RP 235 x 6 RP 185 x 17 RP
Flat bench 225 x 10 RP 225 x 7 RP+ 3 Negs 225 x 5 + 3 Negs + drop - 135 x 10
Cybex Flye 70 x 15 80 x 15 90 x 16 1+1/4 Reps, RP 100 x 9 1+1/4 Reps, Drop x 10 just 1/4 reps 110 x 7 1+1/4 reps, Drop x 6 Just 1/4 reps, drop x 8 straight reps
35 LB DB chest stretch
DB side lats seated SSW/ Bradford press 30 x 12 / 95 x 8 30 x 10 / 115 x 6 30 x 10 / 115 x 5 30 x 10, drop - 20 x 8 / 105 x 6, drop - 85 x 4
Plate front raise 45 x 12, Drop - 35 x 9, drop - 25 x 8 45 + 30LB chain x 8, Drop - 35 x 6, drop - 25 x 6 45 + 30LB chain x 8, drop- 35 + 15 LB chain x 6, Drop - 25 x 8
Delt stretch
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Post by Tim Wescott on Oct 29, 2007 12:51:38 GMT -5
Great workout Randy!!
Ya` gotta` love it when you`re feeling like sh*t and you think the workout`s gonna` suck but it becomes a great day in the end.
Happens a lot with me.
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