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Post by RUBICON19 on Oct 28, 2008 13:10:30 GMT -5
10/27/08
Incl BB press 215 x 5 215 x 3 205 x 5
Flat BB press 230 x 6 235 x 4 235 x 4
Decl BB press 230 x 6 235 x 6
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Post by RUBICON19 on Oct 28, 2008 13:12:03 GMT -5
10/28/08
Box squat 315 x 6 335 x 6 365 x 6
Leg press 16 Plates x 6 18 Plates x 6
BB stiffs 365 x 6
Leg press calf 16 Plates x 10 16 Plates x 10
Seated calf 140 x 10
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Post by mrky03 on Oct 28, 2008 17:04:10 GMT -5
A couple of power lifters at my gym do box squats. I've never tried them. They swear by them though, one of them squats over 700lbs.
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Post by RUBICON19 on Oct 28, 2008 19:42:39 GMT -5
A couple of power lifters at my gym do box squats. I've never tried them. They swear by them though, one of them squats over 700lbs. They are AWESOME! Haven't done them in some time so took it easy today. Gonna hurt in couple days though. You are probably wondering why I switched from DC...??.. I have no time to do the 2 way split right now. As you know I was doing the 3 way, but its not nearly as effective as the 2 way. So with the amount of time I have I get more done doing the 4-6 Max Ot style for now. I may do 1 set RP each week for a lagging body part. We'll see, but I will most likely get back to the 2 way once we can figure out better time management
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Post by mrky03 on Oct 29, 2008 17:54:08 GMT -5
I see!! Good training though! I've made some minor adjustments with Max 0T this year and have made good improvements injury free!!
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Post by RUBICON19 on Oct 30, 2008 13:38:25 GMT -5
10/30/08
Standing Mil press 145 x 6 150 x 5 150 x 4
Seated smith press 185 x 6 185 x 6 185 x 6
Dip w/ weight + 90 x 6 + 90 x 6 + 90 x 6
Lying floor tri ext 110 x 6 120 x 3 w/ spot
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Post by mrky03 on Oct 30, 2008 17:08:23 GMT -5
Never tried the lying floor extensions. Might have to give them a go. I like the standing military presses. There's just something about pressing a weight over head in a standing position that works your whole body differently than doing them seated. They used to be the gold standard for upper body strength before the bench press took over.
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Post by RUBICON19 on Oct 30, 2008 20:27:39 GMT -5
Never tried the lying floor extensions. Might have to give them a go. I like the standing military presses. There's just something about pressing a weight over head in a standing position that works your whole body differently than doing them seated. They used to be the gold standard for upper body strength before the bench press took over. Back in the day you were not a man if you could not press 200 + LBs overhead... I guess I would be a girlyman!!! ![???](//storage.proboards.com/forum/images/smiley/huh.png) I love the floor tri ext. Try em out. I pause completely on the floor and then explode up, then go with a slow neg.
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Post by RUBICON19 on Oct 31, 2008 13:31:52 GMT -5
10/31/08
Rack deads 405 x 6 455 x 6 500 x 4 545 x 1
Lat pulldown (old school) 155 x 6 160 x 6 165 x 6
T bar row in corner 180 x 6 190 x 6
CG V bar pulldown (old school) 165 x 4 165 x 4
BB shrug 425 x 6 500 x 6
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Post by RUBICON19 on Nov 3, 2008 13:45:18 GMT -5
11/3/08
Incl BB press 210 x 6 210 x 6 210 x 6
Flat BB press (+ 40 LB chains) (+ pause at bottom) 185 + Chains x 6 190 + Chains x 5 190 + Chains x 4
Decl BB press 240 x 6 240 x 6
DB chest stretch 35 x 60 sec.
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Post by RUBICON19 on Nov 4, 2008 13:02:10 GMT -5
11/4/08
Squat w/ Chains 315 + chains x 6 335 + chains x 6 365 + chains x 5
BB lunge 145 x 6 150 x 6
Seated leg curl 135 x 8 140 x 8
Leg press calf 17 Plates x 10 17 Plates x 10
Seated calf 150 x 10
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Post by mrky03 on Nov 4, 2008 17:51:47 GMT -5
Nice numbers Randy! Especially the deads! I'm already looking forward to getting back into off season training!
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Post by RUBICON19 on Nov 4, 2008 18:53:31 GMT -5
Nice numbers Randy! Especially the deads! I'm already looking forward to getting back into off season training! Thanks alot Joel. Things are really flowing now!
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Post by RUBICON19 on Nov 5, 2008 20:22:41 GMT -5
11/5/08 DIET (NON workout day)
1) 1 cup egg whites + 3 whole Omega 3 eggs 2 Blueberry Chicken sausage 2 slices Apple Strudal bread 1 Grapefruit Green tea
2) 3 Scoops Scivation whey 1 banana 2 Tblspn Natty PB
3) 8 oz Top round steak asparagus 1 Tbslpn Udos
4) 8 oz chicken asparagus 2 Tblspn Natty PB
5) 3 scoops Scivation whey 1 Tblspn Flax oil
6) 8 oz Top round steak Mixed veggies Salad with oil dressing
7) 3 scoops Scivation whey 1 Tblspn oil
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Post by RUBICON19 on Nov 6, 2008 13:41:30 GMT -5
11/6/08
Standing Mil press 155 x 6 155 x 5 155 x 4
Seated Smith press 190 x 6 190 x 6 190 x 5
Dip w/ weight + 100 x 6 + 100 x 5 + 100 x 4
Lying floor tri ext 115 x 3 90 x 8
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Post by RUBICON19 on Nov 6, 2008 21:13:22 GMT -5
11/6/08
1) 1 cup egg whites + 3 whole omega 3 eggs 2 blueberry chicken sausage 2 slices Apple Strudal bread 1 Grapefruit Green tea
2) 3 scoops Scivation whey 1 Banana 2 Tblspn Natty PB
3) POST WORKOUT 3 scoops Scivation whey 1.5 scoops Carb Slam
4) WENDY'S Chicken club meal double stack burger
5) 1 can Tuna 1 Tblspn Olive oil
6) 3 scoops Scivation whey 1 Tblspn Flax oil 1/2 cup black berries
7) 8 Oz sirloin
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Post by Roger on Nov 7, 2008 8:08:15 GMT -5
Looking good and strong Randy!
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Post by mrky03 on Nov 7, 2008 9:25:14 GMT -5
Whats blueberry chicken sausage? I'm up for anything right now, all I've had for the past two days is hamburger and grapefruit! ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by RUBICON19 on Nov 7, 2008 14:29:18 GMT -5
Whats blueberry chicken sausage? I'm up for anything right now, all I've had for the past two days is hamburger and grapefruit! ![:D](//storage.proboards.com/forum/images/smiley/grin.png) They are good! I will get you the company name when I have another pack.
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Post by RUBICON19 on Nov 7, 2008 14:30:47 GMT -5
11/7/08
Deads (NO straps) 410 x 6 460 x 5
Lat pulldown (Old school) 170 x 6 170 x 6 170 x 6
T bar row 205 x 6 205 x 6
CG V bar Pulldown 165 x 6
BB shrug 515 x 6
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