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Post by RUBICON19 on Apr 8, 2008 20:28:34 GMT -5
Come on Mo. Dont butter me up.. Thats NOT heavy! Damn diet! Slacker... ;D shhhhhhhhhh...
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Post by RUBICON19 on Apr 9, 2008 21:00:53 GMT -5
4/9/08
Nice carb up night tonight in preperation for the rest of the weeks torture!
1.5 cup green beans
Oats + SF syrup + almonds + smart balance
4 red potatos + smart balance
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Post by RUBICON19 on Apr 10, 2008 13:01:15 GMT -5
4/10/08
Flat bench (went for feel) 135 x 15 185 x 10 225 x 6 235 x 6 245 x 5 245 x 4
Incl DB press 80 x 10, RP x 4 80 x 8, RP x 3 80 x 7, RP x 2
Low Incl Flyes 37.5 x 24 RP 40 x 17 RP
Cable cross 100 reps done rest pause style w/ 50 Lbs
Bradford press 95 x 7, RP + 6 reps to front 95 x 6, RP + 4 reps to front 95 x 5, RP + 3 reps to front
DB side lats Up and down the river 2 X
Front raises pulling sled 45 x down and back 50 x down and back
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Post by mrky03 on Apr 10, 2008 19:20:16 GMT -5
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? Honestly Randy, I think most workouts work as long as you bust your ass and it fits your training temperment. I've given this some thought lately and I really think you have to have faith in what you're doing and just really work hard and be consistent.
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Post by RUBICON19 on Apr 11, 2008 6:03:59 GMT -5
Very true Joel.... Right now I ma focusing on conditioning. When I go heavy all the time I get thick which is nice, but I dont seem to get conditioned fast enough like you can. My training is prob. going to have to be split up into phases. Mass + conditioning.. When I train RAMO, the conditioning seems to come OVERNIGHT! Sooooo fast. When I train heavy (which I LOVE) it seems like I have to do tons of cardio to get in shape... Starnge, but true.. These are the things we learn about our bodies as we progress down the road of BBing ups and downs..
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Post by mrky03 on Apr 11, 2008 16:51:23 GMT -5
Very true Joel.... Right now I ma focusing on conditioning. When I go heavy all the time I get thick which is nice, but I dont seem to get conditioned fast enough like you can. My training is prob. going to have to be split up into phases. Mass + conditioning.. When I train RAMO, the conditioning seems to come OVERNIGHT! Sooooo fast. When I train heavy (which I LOVE) it seems like I have to do tons of cardio to get in shape... Starnge, but true.. These are the things we learn about our bodies as we progress down the road of BBing ups and downs.. True, and when you find what works I think its best not to alter things radically. Just make small changes if you think its nessasary. This is where keeping a journal really helps. I was looking at what I did last year to get into shape and I did well using mostly heavy training and finishing off with some higher rep sets nothing fancy.
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Post by Roger on Apr 12, 2008 12:17:05 GMT -5
I see you are still kicking ass Randy. I LIKE IT!!!!!!!!!!!
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Post by RUBICON19 on Apr 12, 2008 12:59:46 GMT -5
I see you are still kicking ass Randy. I LIKE IT!!!!!!!!!!! Thanks Rog.... I put it into high gear in order to try to burn more fat. Working well so far. Down to 189 depleted.
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Post by RUBICON19 on Apr 12, 2008 14:07:52 GMT -5
Lets see if I can remember last nights workout....
Deads (Used olympic plates here so...... weight in KG's)?? 135 x 10 225 x 8 315 x 6 375 x 6 375 x 5 375 x 4
Lat pulldown 165 x 20 RP 180 x 17 RP 195 x 13 RP
Seated cable row 150 x 12 1+1/4 reps 165 x 8 1+1/4 reps, RP x 6 180 x 6 1+1/4 reps, RP x 4, RP x 4
Rope high row/pulldown 130 x 15 RP 140 x 12 RP 150 x 8
Chest support T bar row thing a ma gig 115 x 17 RP 125 x 15 RP 140 x 12 RP 160 x 10 RP
DB shrug 60 x 20 70 x 15 80 x 12 90 x 10 100 x 8
DB rear delts SSW/ hypers 20 x 15 BW x 15 25 x 12 BW x 12 30 x 10 BW x 10
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Post by chokeonstrength on Apr 12, 2008 15:47:40 GMT -5
Keeping the destruction constant, eh bro?
Keep it up, creation is around the corner. You're going to create a new world!
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Post by intenceman on Apr 12, 2008 23:56:06 GMT -5
Way to hammer that Back, Randy!
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Post by RUBICON19 on Apr 13, 2008 0:10:42 GMT -5
Way to hammer that Back, Randy! Thanks Bro. Went a little overboard this week. Just a lil
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Post by RUBICON19 on Apr 14, 2008 13:40:02 GMT -5
4/14/08 Tomorrow I will be joining a new gym. I have used up my 14 day trial pass and I like it there. This will be the first time since I can remember that I will actually be paying for a gym membership. This gym has NO isolation equipment. They do have cables, but that it. Its geared towards sport specific stuff as well as power lifting, olympic lifting, and strongman... This will keep me in check and keep me from straying to far from the basics. I will probably start a new journal once I figure out a snazzy name for it. Incl bench 215 x 5 215 x 4 205 x 5 Flat DB press 90 x 6 100 x 6 Wide dip w/ weight + 60 x 6 + 70 x 6 + 80 x 6 Preacher curl 80 x 6 85 x 6 90 x 6 Alt DB curl 60 x 6 60 x 6
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Post by fit on Apr 14, 2008 14:05:19 GMT -5
Joining a new gym myself in a couple of weeks- but I thought you owned your own place?
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Post by RUBICON19 on Apr 14, 2008 14:08:37 GMT -5
Joining a new gym myself in a couple of weeks- but I thought you owned your own place? I do, but its hard to train where you work ALL day and night. I need to get out and clear my head once in a while..
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Post by fit on Apr 14, 2008 14:29:17 GMT -5
Ah- I totally get that.
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Post by RUBICON19 on Apr 14, 2008 20:28:02 GMT -5
Plus they have 150LB DB's ;D
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Post by Roger on Apr 15, 2008 5:53:58 GMT -5
It's all about the BIG DB"S huh Ran #drool3xm#
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Post by RUBICON19 on Apr 15, 2008 11:26:20 GMT -5
It's all about the BIG DB"S huh Ran #drool3xm# TRUE DAT!
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Post by RUBICON19 on Apr 15, 2008 11:27:38 GMT -5
4/15/08
Squat 365 x 6 365 x 6 365 x 4
BB lunge 195 x 6 195 x 6
Stiff legs 380 x 6 380 x 6
Stand calf (new machine) 230 x 10 270 x 8
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