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Post by RUBICON19 on Sept 6, 2008 9:39:03 GMT -5
Thanks guys. Hadnt done racks in a looooong time. Felt great. Thye will be a keper for a while!
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Post by RUBICON19 on Sept 6, 2008 15:09:48 GMT -5
9/6/08
Incl Bench 185 x 6 205 x 5 225 x 3 225 x 3
Flat smith press 135 x 12 185 x 17 RP 205 x 11 RP 235 x 4 , D x 4, D x 3
Incl Machine press (weights rubbed off, dunno) ? x 15 ? x 10 RP ? x 8 RP ? x 6 RP
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Post by mrky03 on Sept 7, 2008 8:22:54 GMT -5
9/5/08 Rack deads (NO straps of course!) 135 x 10 225 x 10 315 x 8 365 x 6 405 x 6 455 x 4 500 x 2 Old school lat pulldown 2 plates + change x 12 3 plates + change x 15 RP 3 plates + 10 + change x 11 RP 3 plates + 25 + change x 4, Drop the 25 x 6 more Seated cable row (duno the weights. all rubbed off) ? x 12 RP ? x 10 RP ? x triple drop set Trap bar shrug - Superset W/ Reverse pec dec 225 x 20 - 50 x 12 275 x 12 - 50 x 10 275 x 10 - 50 x 10 Hypers BW x 20 BW + 25 x 12 BW + 25 x 10, Drop the 25 x 10 more Nice deads! What height do you pull from? I have a hard time getting the right feel on these.
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Post by RUBICON19 on Sept 7, 2008 19:33:48 GMT -5
Below knee cap
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Post by gti steve on Sept 7, 2008 20:34:28 GMT -5
do you use a belt with the racks>?
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Post by RUBICON19 on Sept 8, 2008 8:34:07 GMT -5
do you use a belt with the racks>? Nope. No belt or straps.
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Post by fit on Sept 8, 2008 9:27:51 GMT -5
do you use a belt with the racks>? Nope. No belt or straps. But the thong is still a must-have, right??? ;D
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Post by gti steve on Sept 8, 2008 9:33:50 GMT -5
obviously.
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Post by RUBICON19 on Sept 8, 2008 13:47:17 GMT -5
Yup. Thats all I wear.. ;D
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Post by RUBICON19 on Sept 8, 2008 13:52:19 GMT -5
9/8/08
Mil press 155 x 6 165 x 6 175 x 4 185 x 3
Smith standing press 95 x 15
DB side lats SSW/ standing mil press 20 x 20 / 95 x 10 Up and down river 10-25-10 / 95 x 6
Standing Mil press SSW/ DB side lats 95 x 18 RP / Drop set down rack 145 x 2, Drop - 95 x 6 more / Drop set down rack
Dips W/ weight 100 x 6 100 x 5 100 x 4, Drop - BW x 30 more
Tri push down 100 x 11 RP 100 x 8 RP 120 x 2, Drop x 2, Drop x 2, drop x 2
Overhead plate extension 35 x 30 immediately to a contracted tri postion for about 60 seconds.
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Post by mrky03 on Sept 8, 2008 18:35:40 GMT -5
Yup. Thats all I wear.. ;D Man, I don't even want to imagine that! lol
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Post by mrky03 on Sept 8, 2008 18:36:45 GMT -5
do you use a belt with the racks>? Nope. No belt or straps. Hey, real men don't need no stinkin belts or straps!
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Post by RUBICON19 on Sept 8, 2008 19:47:53 GMT -5
Hey, real men don't need no stinkin belts or straps! Thats what Im talknbout! Dont tell Mo. Sssshhhhhhhhh...
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Post by RUBICON19 on Sept 9, 2008 12:57:00 GMT -5
9/8/08
Squat 415 x 5 415 x 5 415 x 3
Leg press 14 Plates x 19 RP 15 Plates x 12 RP
Stiffs Non stop in this order adding weight (DC style) 185 x 6 right to 225 x 6 right to 275 x 6 right to 315 x 6
Seated leg curl 130 x 16 RP
Seated calf 140 x 25 RP + 20 second stretch
Quad stretch x 30 sec Ham stretch x 30 sec
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Post by mrky03 on Sept 9, 2008 16:01:39 GMT -5
After my contest I might give DC a go, I really like what I do but I am curious.
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Post by RUBICON19 on Sept 9, 2008 20:16:52 GMT -5
After my contest I might give DC a go, I really like what I do but I am curious. I am back to it on Friday. I can hardly wait
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Post by intenceman on Sept 9, 2008 20:33:36 GMT -5
Great looking workouts Randy!
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Post by mrky03 on Sept 10, 2008 17:42:16 GMT -5
So the way I understand it you're supposed to blitz and cruise every few months. How many weeks do you do DC before a cruise cycle?
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Post by RUBICON19 on Sept 10, 2008 19:31:43 GMT -5
So the way I understand it you're supposed to blitz and cruise every few months. How many weeks do you do DC before a cruise cycle? From what I gather a Blast can last anywhere from 4-10 weeks. Cruise can be a few things: (1) week or 10 days OFF. (2) back off weights. (3) switch up routines for a few weeks. I chose to take a week off then come back with Max Ot and then finish with a freestyle week which I would not suggest. I only did this because Mo came to town. I think I like using Max Ot for a few weeks in between DC blast's though.. We'll see next time. Friday I start up again and see how far i can take it.
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Post by mrky03 on Sept 11, 2008 17:51:34 GMT -5
So the way I understand it you're supposed to blitz and cruise every few months. How many weeks do you do DC before a cruise cycle? From what I gather a Blast can last anywhere from 4-10 weeks. Cruise can be a few things: (1) week or 10 days OFF. (2) back off weights. (3) switch up routines for a few weeks. I chose to take a week off then come back with Max Ot and then finish with a freestyle week which I would not suggest. I only did this because Mo came to town. I think I like using Max Ot for a few weeks in between DC blast's though.. We'll see next time. Friday I start up again and see how far i can take it. Sounds good, DC is basic and brief using a lot of compound movements like Max OT. Like you well know I love this type of training but I feel like I need to do something different and maybe a little easier on the joints. I've been training heavy for most of this past year and feel like I need a change.
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