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Post by gti steve on Jan 3, 2008 14:34:00 GMT -5
Coming along well! Last week i pulled 375 sumo for a single. (no belt or straps, huge PR for me) And yesterday i ripped up 315 for 6 for 3 sets. Going to slowly work my way back up.
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Post by Intensity on Jan 3, 2008 15:20:46 GMT -5
UNLEASHED? Oh my god it's going to be INTENSE!!!! Tim… Randy is right, that would be a great experience… to do the Musclemania show… but also to hit the stage the three of us together!
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Post by RUBICON19 on Jan 3, 2008 15:24:54 GMT -5
Coming along well! Last week i pulled 375 sumo for a single. (no belt or straps, huge PR for me) And yesterday i ripped up 315 for 6 for 3 sets. Going to slowly work my way back up. VERY nice work!
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Post by mrky03 on Jan 3, 2008 20:45:22 GMT -5
Lookin good Randy! Contest season will be here before ya know it! We're all going to be better than ever this year!
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Post by RUBICON19 on Jan 4, 2008 22:12:42 GMT -5
1/4/07
Lat pulldown 180 x 21 RP 200 x 15 RP
Seated cable row 160 x 17 RP 160 x 7 1+1/4 reps, RP x 4, Drop x 4
Strap pulldowns 150 x 14 RP 150 x 11 RP
FM Cable row 150 x 18 RP 100 x 12,10,8 (RP switching from R-L)
Flite preacher curl Position (1) 45 x 15 RP Position (2) 45 x 17 RP Position (3) 45 x 12 RP
High cable curl 40 x 18 RP 50 x 15 RP
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Post by RUBICON19 on Jan 7, 2008 13:42:07 GMT -5
1/7/08
Incl bench 215 x 11 RP
DB chest stretch 40 x 60 sec.
Mil press 165 x 13 RP
Delt stretch x 60 sec
CG bench 210 x 15 RP
DB Tri stretch 65 x 40 sec
Lat pulldown 210 x 16 RP
T bar row 190 x 8 210 x 5
Back width stretch x 60 sec
Back thickness stretch x 60 sec
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Post by Hoopie on Jan 8, 2008 23:11:53 GMT -5
Hey Rubes, your rest pause, how long is your pause before you do the next rep?
Damn nice workouts doing straight r/p my friend!
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Post by RUBICON19 on Jan 9, 2008 13:17:25 GMT -5
Hey Rubes, your rest pause, how long is your pause before you do the next rep? Damn nice workouts doing straight r/p my friend! Depends on what exercise, but average about 10 - 15 seconds.
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Post by RUBICON19 on Jan 9, 2008 13:19:35 GMT -5
1/9/08
EZ bar curl 90 x 20 RP
Pinwheels 25 x 20
Bi stretch x 50 seconds (Hurt like Hell today!)
Standing calf 230 x 12 DC style
Leg curl 100 x 25 RP (Still dealing with knee PAIN!)
Squat 385 x 6 235 x 20
Quad stretch x 60 sec. Ham stretch x 60 sec.
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Post by Intensity on Jan 9, 2008 15:29:36 GMT -5
I'm sorry to hear about the knee and Bi's pain :-(
Just work around it Randy… anyway, you have enough muscle mass not having to train until the show and still be one of the biggest!
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Post by mrky03 on Jan 9, 2008 15:41:27 GMT -5
I'm sorry to hear about the knee and Bi's pain :-( Just work around it Randy… anyway, you have enough muscle mass not having to train until the show and still be one of the biggest! I must have missed it, but yeah it sucks having injurys! I've been nursing a few this winter myself. So are you doing DC training for awhile?
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Post by RUBICON19 on Jan 9, 2008 21:35:27 GMT -5
I'm sorry to hear about the knee and Bi's pain :-( Just work around it Randy… anyway, you have enough muscle mass not having to train until the show and still be one of the biggest! LOL.. Thanks MO!
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Post by RUBICON19 on Jan 9, 2008 22:08:14 GMT -5
Diet today:
Meals
1) Pro pancakes + Blueberries ( 1/2 cup low fat cott cheese, 1/2 cup oats, 5 egg whites + 1 whole egg, 2 Tblspns Flax meal, 1 Tblspn Natty PB)
2) 6 oz Tilapia + 18 Almonds + 1 cup green beans
3) Pro pancakes + Blue berries (Post workout)
4) 6 oz Tilapia + 18 Almonds + 1 cup green beans
5) 6 oz Tilapia + 12 Almonds + 1 cup green beans
6) 8 oz LEAN Top Round + 1/2 cup spinach topped w/ FF Feta
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Post by RUBICON19 on Jan 11, 2008 6:18:27 GMT -5
Incl Smith 185 x 20 RP 195 x 16 RP 205 x 12 RP
Flite press 135 x 20 RP 145 x 17 RP 165 x 12 RP + X REps
Cable cross 50 x 24 RP 60 x 20 RP 70 x 12 RP + drop x 4 70 x 8, Drop x 4, Drop x 4
Strive preacher curl (1 set in each overload poeition + 5 second RP) 45 x 18 RP 45 x 17 RP 45 x 14 RP 45 x 12 RP 45 x 12 RP
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Post by Tim Wescott on Jan 11, 2008 7:06:56 GMT -5
Nice!! #bowdown3ht#
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Post by RUBICON19 on Jan 11, 2008 14:55:21 GMT -5
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Post by RUBICON19 on Jan 11, 2008 14:55:38 GMT -5
Todays meals.
1) 6 egg whites + 1 whole + 3 oz FF Feta + 1/2 cup tomatos + 1 Tblspn NPB + 1 whole Grapefruit
2) 6 oz Tilapia + 1 cup spinach + 2 Tblspn NPB
3) 2 scoops whey + 2 Tblspn NPB
4) 7 egg whites + 3 whole eggs + 1/2 cup FF cheddar
5) 6 oz Tilapia + 1 cup spinach + 12 almonds
6) Pinwheels (beef + cheese + spinach all rolled up) YUM!
7) 2 scoops whey + NPB
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Post by mrky03 on Jan 11, 2008 19:04:19 GMT -5
Wear it out Randy! ;D
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Post by fit on Jan 11, 2008 20:43:43 GMT -5
Liking that diet Randy!
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Post by RUBICON19 on Jan 11, 2008 22:51:51 GMT -5
1/11/08
Lat pulldown 190 x 21 RP 200 x 17 RP 210 x 11 RP, Drop x 4, Drop x 8 1/4 Reps + 20 second hold 220 x 8 RP, Drop x 3, Drop x 6 1/4 Reps + 20 second hold
T bar row 135 x 25 RP 160 x 19 RP 180 x 14 RP 205 x 9 RP
FM cable pulldown 140 x 19 RP 160 x 16 RP 180 x 12 RP
Trap bar shrug 225 x 15 315 x 12 365 x 8 405 x 6 455 x 5 Drop - 405 x 5 Drop - 315 x 5 Drop - 225 x 10
Done!
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