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Post by Intensity on Aug 12, 2008 10:35:00 GMT -5
Everything looks great... but your chest seems stronger than ever Randy! Nice work, I know you give it a special attention!
Only 3 more weeks and we'll shock North reading citizens with some crazy RAMO workouts!
By the way, will you be working on Friday?
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Post by RUBICON19 on Aug 12, 2008 12:22:53 GMT -5
8/12/08
BW 205
Cals 2500 Cut Diet
Supp's
Xtend x 20 scoops over the day Dialene 4 x 3-4 per day VasoCharge Pre workout Knockout Bedtime
Energy is super high today!
Squat 365 x 6 385 x 6 405 x 4
BB lunge 135 x 6 185 x 6
Stiffs 315 x 6 335 x 6
Stand calf 270 x 10 270 x 10
Seated calf 115 x 10
Quad stretch x 60 sec.
Ham stretch x 60 sec.
Great day. Some #'s are down due to switching the routine. I like to go 2 steps forward & 1 step back..
Cardio: Walked Jule 3.5 miles
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Post by RUBICON19 on Aug 12, 2008 12:24:47 GMT -5
Everything looks great... but your chest seems stronger than ever Randy! Nice work, I know you give it a special attention! Only 3 more weeks and we'll shock North reading citizens with some crazy RAMO workouts! By the way, will you be working on Friday? I will take the day off from work.. Oh and by the way, you will have to train basic and heavy.... 4 - 6 all the way!! I know you will love it! Better practice your deads!
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Post by RUBICON19 on Aug 12, 2008 12:28:38 GMT -5
Check this one out.. Had a nice Scivation chocolate whey shake today. Added Flax oil and......... ready? FROZEN BROCCOLI!!! NICE! Not too bad. I plan to make this a staple meal!
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Post by mrky03 on Aug 12, 2008 16:14:30 GMT -5
Check this one out.. Had a nice Scivation chocolate whey shake today. Added Flax oil and......... ready? FROZEN BROCCOLI!!! NICE! Not too bad. I plan to make this a staple meal! #pukeb9vn#
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Post by fit on Aug 12, 2008 20:00:08 GMT -5
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Post by Intensity on Aug 13, 2008 6:46:56 GMT -5
Everything looks great... but your chest seems stronger than ever Randy! Nice work, I know you give it a special attention! Only 3 more weeks and we'll shock North reading citizens with some crazy RAMO workouts! By the way, will you be working on Friday? I will take the day off from work.. Oh and by the way, you will have to train basic and heavy.... 4 - 6 all the way!! I know you will love it! Better practice your deads! It's not going to be anything new... you know how I like to train, alterning workouts from heavy to light, from basic to isolation, from volume to frequency, from one intensification technique to another! I try to touch almost every approach. ...and from what I remember, last time you've been in Montreal... we did some T-Bar row with 5 x45lbs for 5 reps... some dumbbell curls with 85lbs for 5 reps... some tri's dumbbell extentions with 120lbs for 5 reps... some shoulers smith presses with 2x45lbs each side for 5 reps... etc... Gonna be FUN!!!
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Post by RUBICON19 on Aug 13, 2008 11:47:11 GMT -5
I will take the day off from work.. Oh and by the way, you will have to train basic and heavy.... 4 - 6 all the way!! I know you will love it! Better practice your deads! It's not going to be anything new... you know how I like to train, alterning workouts from heavy to light, from basic to isolation, from volume to frequency, from one intensification technique to another! I try to touch almost every approach. ...and from what I remember, last time you've been in Montreal... we did some T-Bar row with 5 x45lbs for 5 reps... some dumbbell curls with 85lbs for 5 reps... some tri's dumbbell extentions with 120lbs for 5 reps... some shoulers smith presses with 2x45lbs each side for 5 reps... etc... Gonna be FUN!!! YES!!!!!! ;D
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Post by RUBICON19 on Aug 13, 2008 11:48:12 GMT -5
8/13/08
Treadmill intervals
5.0 - 7.0 20 mins.
Cals 281
Hang abs 15 12 10
Cable rope crunch 150 x 12 150 x 12
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Post by RUBICON19 on Aug 13, 2008 13:30:48 GMT -5
8/13/08 continued
Walk Jule 3.5 miles
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Post by RUBICON19 on Aug 14, 2008 12:39:27 GMT -5
8/14/08
Cals 2500 Cut Diet
Seated mil press 165 x 6 175 x 5
Seated DB press 85 x 6 90 x 4
DB side lats 50 x 6 50 x 6
Dip w/ weight + 100 x 6 + 100 x 5 + 100 x 5
Overhead DB ext 100 x 4 100 x 4
Delt stretch x 90 sec.
Tri stretch 60 x 60 sec.
16 SPRINTS up Sand hill!
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Post by fit on Aug 14, 2008 13:43:08 GMT -5
What's your current bodyweight, Randy? +100 dips #bbeersmiley9gy#
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Post by RUBICON19 on Aug 14, 2008 14:29:29 GMT -5
What's your current bodyweight, Randy? +100 dips #bbeersmiley9gy# BW = 205 LBs
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Post by RUBICON19 on Aug 14, 2008 14:31:20 GMT -5
8/14/08 Cont.
Walked Jule 3.5 miles
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Post by Roger on Aug 15, 2008 5:00:16 GMT -5
Training looking great Randy. Sounds like you and Mo getting ready to have some fun.
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Post by RUBICON19 on Aug 15, 2008 12:46:46 GMT -5
8/15/08 Deads (WEAK today) 455 x 4 455 x 3 Wide chin w/ weight + 25 x 6 + 25 x 6 + 25 x 6 BB row 225 x 6 230 x 6 Seated Cable row 195 x 6 BB shrug 405 x 6 455 x 6 Back width stretch + 45 x 60 sec. Back thick stretch x 90 sec.
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Post by mrky03 on Aug 15, 2008 16:50:06 GMT -5
Now thats my kind of workout! Good weights Randy, we all have days when we're feeling weaker.
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Post by RUBICON19 on Aug 15, 2008 18:59:47 GMT -5
Now thats my kind of workout! Good weights Randy, we all have days when we're feeling weaker. Thanks Joel. I could attribute it to many factors.. Maybe stiffs on Tuesday. Maybe Diet. Maybe Cardio.. Whatever, Its all good!
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Post by RUBICON19 on Aug 17, 2008 17:03:09 GMT -5
Just got back from NY exploring caves. Good stuff. Crawling around in deep muddy caves. The coolest part was getting to find our way back in the dark. Our guide new we were adventurous so she suggested this. Good call!!!!
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Post by RUBICON19 on Aug 18, 2008 13:00:12 GMT -5
8/18/08
Flat bench 250 x 6 255 x 4 255 x 4 + 2 Negs
Incl Bench 210 x 5 210 x 4
Flat DB press 110 x 5 110 x 4
Chest stretch 45 x 60 sec.
BB curl 120 x 6 120 x 6
Alt DB curl (Took some weight off these. Forearm hurts again) 45 x 6 50 x 6
DB hammer curl 40 x 6
Bi stretch x 90 sec.
TIRE FLIPS 640 x 2 640 x 2 640 x 2
SPRINTS x 6 40 Yards
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