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Post by RUBICON19 on Jul 16, 2008 21:21:24 GMT -5
I see, so there's a method to all this madness! lol Good training Randy! Oh yes there is. I am LOVING this training Joel. You may want to give it a go sometime. Right up your alley! I have concidered it. Those 20 rep widow maker sets on squats uhh! I used to do them and they are torcher! They are tuff.. Not too bad yet. Still taking it slow on legs. Funny though, my legs have grown a bunch..
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Post by RUBICON19 on Jul 16, 2008 21:25:40 GMT -5
7/16/08
1) Protein pancakes (1 cup egg whites + 1 whole omega 3 egg + 1/2 cup oats + 1/2 cup low fat cott cheese + 20 almonds) 1 banana. 1/2 cup blueberries. 1 yogurt.
2) 1 Met RX + 1 scoop whey + 1/2 cup oats + 1 Tblspn olive oil.
3) foot long prime rib Subway sub, double meat loaded!
4) 2 cups (dry measure) whole grain pasta + 8 oz chicken + sauce + 1 Tblspn olive oil.
5) 1 Met Rx + 1 scoop whey + 1 cup frozen fruit + 1 Tblspn olive oil.
6) 16 oz steak + asparagus sauted in olive oil.
7) 3 scoops whey + 2 Tblspn NPB
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Post by RUBICON19 on Jul 17, 2008 14:42:37 GMT -5
7/16/08
Incl DB press 105 x 17 RP
Flat DB flye 45 x 25
Chest stretch 50 x 60 sec.
Seated Mil press 155 x 17 RP + Static
DB side lats 20 x 25 + 5 1/4 reps + 1 hold
Delt stretch x 90 sec.
CG bench press 210 x 17 RP
Tri stretch 70 x 70 sec.
Hang chair abs BW x 40 RP
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Post by mrky03 on Jul 17, 2008 18:16:27 GMT -5
Looks like you're getting into the swing of this DC thing! It does have a large following.
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Post by RUBICON19 on Jul 17, 2008 19:49:32 GMT -5
Looks like you're getting into the swing of this DC thing! It does have a large following. Yup. Still toying with the 3 way this week, but i think I will resort back to the 2 way next week. Seems more productive!
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Post by RUBICON19 on Jul 18, 2008 12:57:34 GMT -5
7/18/08 BW 215
Lat pulldown 220 x 21 RP + static
T Bar row w chest support 155 x 12 170 x 6
Seated cable rope pull 90 x 20
Back width stretch +25 x 80 sec.
Back Thick stretch x 90 sec.
Incl DB curl 50 x 14 RP + static
Reverse EZ bar curl 75 x 20
Bi stretch x 90 sec.
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Post by Roger on Jul 18, 2008 15:36:20 GMT -5
HARDCORE!!!!!!!!!! looking good RAN
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Post by RUBICON19 on Jul 18, 2008 17:23:32 GMT -5
HARDCORE!!!!!!!!!! looking good RAN Thanks ROG!
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Post by mrky03 on Jul 18, 2008 20:59:50 GMT -5
Yeah, from what I've read about it, Dante recommends the 2 way split if possible.
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Post by fit on Jul 19, 2008 7:09:48 GMT -5
Keep on keeping on Randy!
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Post by RUBICON19 on Jul 19, 2008 10:30:00 GMT -5
Yeah, from what I've read about it, Dante recommends the 2 way split if possible. He does, but there is alot of play there. Just gotta read between the lines.. The 3 way is shorter which is one reason alot people do it. all with great success. Hell, I am up to 215 already.. ;D we will do the 3 way for another week and assess.. So far I feel stronger on the 3 way. Less to do = more focus.. You know waht I mean Joel.
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Post by RUBICON19 on Jul 19, 2008 10:30:36 GMT -5
Keep on keeping on Randy! Thanks Fitsy
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Post by RUBICON19 on Jul 21, 2008 13:36:26 GMT -5
7/21/08 Leg press calf 275 x 9 DC style :oOUCH! BB stiffs 330 x 12 350 x 6 Magnum squat 285 x 10 195 x 20 Quad stretch x 90 sec. Ham stretch (skipped. Back is killing me from riding all weekend)
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Post by Roger on Jul 21, 2008 18:34:24 GMT -5
OUCH! BB stiffs 350 x 6 That's an understatement Good one Randy
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Post by mrky03 on Jul 21, 2008 19:42:23 GMT -5
Yeah, from what I've read about it, Dante recommends the 2 way split if possible. He does, but there is alot of play there. Just gotta read between the lines.. The 3 way is shorter which is one reason alot people do it. all with great success. Hell, I am up to 215 already.. ;D we will do the 3 way for another week and assess.. So far I feel stronger on the 3 way. Less to do = more focus.. You know waht I mean Joel. Yeah, I do know what you mean. I've cut back on the volume and frequency of my training over the last few months and its helping a lot. Short and sweet have always been best for me. Nice sldl!!
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Post by RUBICON19 on Jul 21, 2008 21:00:10 GMT -5
Thanks guys. The set of 12 was harder than the set of 6. I hear ya Joel. I think you may have to try this training after your contest.
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Post by RUBICON19 on Jul 22, 2008 14:55:12 GMT -5
7/22/08
Flat DB press 110 x 16 RP + static
DB flye 55 x 19 SS
Chest stretch 50 x 60 sec.
Steel log press 135 x 14 RP
DB side lats 25 x 20 SS + 6 1/4 reps + hold
Delt stretch x 90 sec.
Dip w/ weight + 100 x 15 RP
Tri stretch 35 x 75 sec. each hand
GH crunch BW x 30 RP
Stepmill 16 Min. Level 5, Interval, 168 Cals.
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Post by mrky03 on Jul 22, 2008 16:52:47 GMT -5
Good one Randy!
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Post by fit on Jul 22, 2008 18:19:56 GMT -5
Chest stretch 50 x 60 sec.!!
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Post by RUBICON19 on Jul 22, 2008 19:58:26 GMT -5
Chest stretch 50 x 60 sec.!! Its down if you look at past workouts.. We put the flyes in which made the chest stretch MUCH harder
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