|
Post by RUBICON19 on Apr 4, 2008 20:09:31 GMT -5
I know what you mean, I like to stay on a set schedule for a set number of weeks. im like you guys in that respect. In fact, I have some exercises that I ALWAYS do, ie, Squats, dips, Calf raises, rows, presses. I do rotate in or out some VERSIONS of these, or other exercises. I do that when I feel stale ,burned out or very bored, not when a program says to. For me, this keeps it more fun and interesting. But, to each his own. Same here!
|
|
|
Post by RUBICON19 on Apr 4, 2008 20:11:14 GMT -5
4/4/08 Earlier in the day hit the treadmil for intervals. Speeds 5 - 7, 20 mins worth... Then tonight was: Wide chins w/weight + 45 x 5 + 45 x 5 + 45 x 5 CG chins w/ weight + 45 x 6 + 60 x 5 BB row 315 x 4 UGLY! I think the weighted chins burried me. 275 x 6 BB shrug 520 x 6 520 x 6 Lat stretch x 60 seconds
|
|
|
Post by Intensity on Apr 5, 2008 8:51:59 GMT -5
4/4/08 Earlier in the day hit the treadmil for intervals. Speeds 5 - 7, 20 mins worth... Then tonight was: Wide chins w/weight + 45 x 5 + 45 x 5 + 45 x 5 CG chins w/ weight + 45 x 6 + 60 x 5 BB row 315 x 4 UGLY! I think the weighted chins burried me. 275 x 6 BB shrug 520 x 6 520 x 6 Lat stretch x 60 seconds Good heavy stuff Randy! How do you feel these days? Last night, I trained Back with Fernand and we where talking about our last year's HEAVY back and traps workout the 3 of us together, insane!!! Do you remember the color of your forearms when doing the seated cable rows? :-)
|
|
|
Post by RUBICON19 on Apr 5, 2008 9:18:14 GMT -5
I am feeling pretty good considering. I am still dieting as if I would make the MM show. This way I will be down to where I need to be anyway. How can I forget that workout!?!? I think my forarms where PURPLE! How is Fernand? Competing? Didnt he say "NEVER AGAIN"? ;D
|
|
|
Post by mrky03 on Apr 5, 2008 10:39:40 GMT -5
I know what you mean, I like to stay on a set schedule for a set number of weeks. How many weeks do you like to run the same schedule? I agree with what James said, I keep the core exercises like squats, rows , bench presses etc. but I might change up slightly on some of the other movements on a given day particularly if I have a minor injury. I usually try to train 8 weeks and then take off a week before starting a new training cycle.
|
|
|
Post by RUBICON19 on Apr 5, 2008 10:43:41 GMT -5
How many weeks do you like to run the same schedule? I agree with what James said, I keep the core exercises like squats, rows , bench presses etc. but I might change up slightly on some of the other movements on a given day particularly if I have a minor injury. I usually try to train 8 weeks and then take off a week before starting a new training cycle. What do you think of a Power/Hypertrophy split?
|
|
|
Post by RUBICON19 on Apr 5, 2008 15:02:14 GMT -5
4/5/08 Went to the gym with my buddy, BIG LOU today. We just had at it. No rules. Felt good. The pump was SICK. I may be changing my split starting Monday as I am BORED again. LOL.. No surprise there. The gym we went to today caters to sport specific, STRONGMAN, powerlifting training, so it is well equiped with cool stuff. I like the idea of picking up and moving large objects. Anyway, I think we will continue you there at least a few days a week. I plan to do a POWER/RAMO split. Early in the week will be pure POWER (squats, deads, presses, cleans, random lifts and pulls) FUN STUFF! The second half of the week will be good ole RAMO. This will make MO smile. We'll see, but I feel good about it. I need something to break up the bbing monotony. I am hoping to get deeper into the Strongman and powerlifting sceene while I am here.. Jack of all trades
|
|
|
Post by RUBICON19 on Apr 5, 2008 15:06:40 GMT -5
4/5/08 So today went like this
Incl Bench 4 x 4-15 Flat DB press 3 x 8-12 LOW incl DB flye 3 x 10-12 Cable 2 x 15,12 + 1 drop set 12,10
Dips w/ weight x 15,12,10,8 Tricep push down x 100 You go, I go til 100 are completed
DB side lats 4 x 10-15 Plate front raise (Drivin the car) 3 x 10 SSW/ DB rear delts 3 x 15
Couple random abs
|
|
|
Post by fit on Apr 5, 2008 17:27:35 GMT -5
Going strong Randy- good deal on dieting like you were still hitting the stage soon. No excuses!
|
|
|
Post by Intensity on Apr 5, 2008 22:13:09 GMT -5
4/5/08 Went to the gym with my buddy, BIG LOU today. We just had at it. No rules. Felt good. The pump was SICK. I may be changing my split starting Monday as I am BORED again. LOL.. No surprise there. The gym we went to today caters to sport specific, STRONGMAN, powerlifting training, so it is well equiped with cool stuff. I like the idea of picking up and moving large objects. Anyway, I think we will continue you there at least a few days a week. I plan to do a POWER/RAMO split. Early in the week will be pure POWER (squats, deads, presses, cleans, random lifts and pulls) FUN STUFF! The second half of the week will be good ole RAMO. This will make MO smile. We'll see, but I feel good about it. I need something to break up the bbing monotony. I am hoping to get deeper into the Strongman and powerlifting sceene while I am here.. Jack of all trades I like that my friend! You know that it's pretty much the way I also plan my workouts; alternating a power kind of workout (but with RAMO intensification technics) and a more specific-isolation workout (still with RAMO intensification technics).
|
|
|
Post by RUBICON19 on Apr 7, 2008 13:27:20 GMT -5
4/7/08 Just felt like tear'n it up today Squats (ass to ankles) 135 x 15 225 x 10 315 x 6 335 x 6 345 x 5 345 x 5 Leg press 4 Plates x 12 1+1/4 reps 6 Plates x 12 1+1/4 reps 8 Plates x 10 1+1/4 reps 10 Plates x 10 1+1/4 reps, RP x 8 straight reps 12 Plates x 8 1+1/4 reps, RP x 6, RP x 4 BB stiffs 135 x 10 225 x 8 315 x 6 335 x 6 Standing leg curl 45 x 12, RP x 8 60 x 10, RP x 6, RP x 4 75 x 8, D x 5, D x 3 Seated calf 90 x 15 115 x 12, RP x 6, RP x 4 140 x 10, RP x 5, RP x 3 + 20 second stretch at the end Sled pull 135 x Down and back forward 135 x Down and back backward
|
|
BAGS
Novice Bodybuilder
Posts: 160
|
Post by BAGS on Apr 7, 2008 15:08:10 GMT -5
your gym better order more 45's. killer workout!!
|
|
|
Post by fit on Apr 7, 2008 15:46:47 GMT -5
4/7/08 Just felt like tear'n it up today Squats (ass to ankles) 135 x 15 225 x 10 315 x 6 335 x 6 345 x 5 345 x 5 Leg press 4 Plates x 12 1+1/4 reps 6 Plates x 12 1+1/4 reps 8 Plates x 10 1+1/4 reps 10 Plates x 10 1+1/4 reps, RP x 8 straight reps 12 Plates x 8 1+1/4 reps, RP x 6, RP x 4 w00t!! #bflexsmiley1vs#
|
|
|
Post by gti steve on Apr 7, 2008 16:07:15 GMT -5
you have def. been unleashed!!!
|
|
|
Post by RUBICON19 on Apr 7, 2008 20:05:28 GMT -5
Bags, Fit, Steve. Thanks for checking in. It was a BRUTAL day. Good times!
|
|
|
Post by RUBICON19 on Apr 8, 2008 11:38:49 GMT -5
4/8/08
1) 1/2 cup Fiber-one plain + 2 scoops whey
2) 1 can tuna + 6 almonds
PRE: BCAA Blast + NO Explosion
Strive preacher curl Position 1) 25 x 15, 45 x 12 Position 1) 60 x 12,5,3 RP Position 2) 60 x 8,4,2 RP Position 3) 60 x 8,4,2 RP Position 4) 60 x 7,3,3 RP Position 5) 60 x 6,3,2 RP
Rope cable curl 1+1/4 reps 50 x 12 65 x 10,3,3 RP 75 x 8,3, Drop x 4
Lying Decl Tri ext SSW/ CG press 70 x 12 / 70 x 12 90 x 10 / 90 x 10 100 x 8 / 100 x 8 100 x 6,4 RP / 100 x 8 110 x 4,2 RP / 100 x 6 110 x 4 / 110 x 6, Drop - 70 x 4 / 70 x 8
Rope push down Dont remember weight, but 3 RP sets to failure
POST:
3) 2 scoops whey + 1 scoop WMS + NO Explosion
4) 6 oz chicken + asparagus
WALK Jule an hour
5) 2 scoops whey + 6 almonds
6) 6-8 oz lean beef + veggies
7) 2 scoops whey + NPB
|
|
|
Post by mrky03 on Apr 8, 2008 17:16:31 GMT -5
Way to go Randy!!!
|
|
|
Post by Intensity on Apr 8, 2008 18:24:44 GMT -5
Squats (ass to ankles) 135 x 15 225 x 10 315 x 6 335 x 6 345 x 5 345 x 5 ---- Wow! Ass to ankle, with 345… for 5 reps… you are a machine Randy!
Leg press 4 Plates x 12 1+1/4 reps 6 Plates x 12 1+1/4 reps 8 Plates x 10 1+1/4 reps 10 Plates x 10 1+1/4 reps, RP x 8 straight reps 12 Plates x 8 1+1/4 reps, RP x 6, RP x 4 ---- 12 plates… for 18 reps!!! Thanks to the last pizza night! :-)
BB stiffs 135 x 10 225 x 8 315 x 6 335 x 6
Standing leg curl 45 x 12, RP x 8 60 x 10, RP x 6, RP x 4 75 x 8, D x 5, D x 3 ------ No wonder why he has crazy hamstrings!
Seated calf 90 x 15 115 x 12, RP x 6, RP x 4 140 x 10, RP x 5, RP x 3 + 20 second stretch at the end
Sled pull 135 x Down and back forward 135 x Down and back backward ---- Brutal legs workout Randy!
|
|
|
Post by RUBICON19 on Apr 8, 2008 19:26:58 GMT -5
Come on Mo. Dont butter me up.. Thats NOT heavy! Damn diet!
|
|
|
Post by fit on Apr 8, 2008 19:27:58 GMT -5
Come on Mo. Dont butter me up.. Thats NOT heavy! Damn diet! Slacker... ;D
|
|