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Post by RUBICON19 on Nov 20, 2008 13:35:50 GMT -5
11/20/08
Standing Mil press 165 x 5 165 x 4 165 x 4
Seated DB press (just starting again) 80 x 6 85 x 6
Dip w/ weight + 110 x 6 + 110 x 5 + 110 x 4
Lying floor tri ext 105 x 6 105 x 6
Delt stretch x 60 sec.
Tri stretch 60 x 60 sec.
Hang abs x 15 x 15 x 15
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Post by gti steve on Nov 20, 2008 14:05:06 GMT -5
god damn randy, you exploded with some serious strength! great job!
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Post by RUBICON19 on Nov 20, 2008 14:09:56 GMT -5
god damn randy, you exploded with some serious strength! great job! Thanks alot Steve. Thats the plan. Get as strong as possible!
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Post by mrky03 on Nov 20, 2008 21:19:04 GMT -5
Man I'm going to have to get to work! You are getting seriously strong! Must be that SCIVATION WHEY!!
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Post by RUBICON19 on Nov 20, 2008 21:21:52 GMT -5
Man I'm going to have to get to work! You are getting seriously strong! Must be that SCIVATION WHEY!! Or it could be all the homfries and bagels... ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by fit on Nov 21, 2008 7:46:41 GMT -5
Mmmmmm bagel.... nice lifts.
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Post by RUBICON19 on Nov 21, 2008 13:38:18 GMT -5
Mmmmmm bagel.... nice lifts. #bhomersimp5yy#
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Post by RUBICON19 on Nov 21, 2008 13:40:21 GMT -5
11/21/08 Getting a bit burnt out, so its time to prune back on the volume and push up the intensity for a few more weeks before taking a week off!
Deads (NO STRAPS) 465 x 5
Lat Pulldown (Old school) 195 x 6 195 x 6
T Bar row 215 x 6
CG V bar pulldown 190 x 6
BB shrug 335 x 40
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Post by RUBICON19 on Nov 22, 2008 15:58:11 GMT -5
11/22/08
Jogged about 3.5 miles today. Went out to walk Jule, but it was too cold to just walk, so i had to pick up the pace to stay warm!
Meals so far:
1) 1.5 cup egg whites 1 whole omega 3 egg 1 cup home fries 2 Blueberry chicken sausage 6 slices turkey bacon 1 bagel w/ Smart Balance on it Green tea
2) 2 scoops Scivation whey 1 Tblspn Udos oil 1 Banana
3) 1 can Tuna 2 Tblspn Smart Balance Mayo 4 slices grain bread
...
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Post by mrky03 on Nov 22, 2008 16:17:41 GMT -5
11/21/08 Getting a bit burnt out, so its time to prune back on the volume and push up the intensity for a few more weeks before taking a week off! Deads (NO STRAPS) 465 x 5 Lat Pulldown (Old school) 195 x 6 195 x 6 T Bar row 215 x 6 CG V bar pulldown 190 x 6 BB shrug 335 x 40 Nice deads!
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Post by RUBICON19 on Nov 22, 2008 17:21:21 GMT -5
11/21/08 Getting a bit burnt out, so its time to prune back on the volume and push up the intensity for a few more weeks before taking a week off! Deads (NO STRAPS) 465 x 5 Lat Pulldown (Old school) 195 x 6 195 x 6 T Bar row 215 x 6 CG V bar pulldown 190 x 6 BB shrug 335 x 40 Nice deads! Thanks Joel. Really trying to build these up. Just missed 550 in August. Hope to blow by that soon.
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Post by Roger on Nov 23, 2008 7:12:18 GMT -5
Agree with Joel, NICE DEADS. Don't rush the 550, Trying for a PB on deads is how I got my right bicep tendon acting up.
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Post by RUBICON19 on Nov 23, 2008 17:29:40 GMT -5
Agree with Joel, NICE DEADS. Don't rush the 550, Trying for a PB on deads is how I got my right bicep tendon acting up. Ohhh, I am in no rush. My high was 535 and that was about 2 years ago. I've been building ever since to beat it.
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Post by Roger on Nov 24, 2008 6:52:21 GMT -5
Agree with Joel, NICE DEADS. Don't rush the 550, Trying for a PB on deads is how I got my right bicep tendon acting up. Ohhh, I am in no rush. My high was 535 and that was about 2 years ago. I've been building ever since to beat it. Smart Man
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Post by RUBICON19 on Nov 24, 2008 13:57:18 GMT -5
11/24/08
Incl Bench 230 x 5 235 x 5
Flat DB press 100 x 10 120 x 6
Seated DB press 65 x 10 75 x 8
Lying floor tri ext 90 x 10 100 x 6
Chest stretch 35 x 60 sec.
Delt stretch x 60 sec.
Tri stretch 60 x 40 sec.
Decl crunch + 25 x 15 + 25 x 15
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Post by RUBICON19 on Nov 24, 2008 15:47:32 GMT -5
11/24/08
1) 1 cup egg whites 3 whole omega 3 eggs 1 apple spice chicken sausage 1 blueberry, rasberry muffin 1 Dialene 4 1 Animal pack
2) 2 scoops Scivation whey 1 Tblspn EFAs 1/2 cup blueberries
PRE : 1 serv Vaso 1 scoop Glutaform 1 scoop Creaform 1 serv EAAs
3) POST: 1 scoop Carb Slam 2 Scoops Scivation whey
4) 2 scoops Scivation whey 1 Tblspn Flax oil 1 serv oats 3/4 cup 2% milk
PRE CARDIO: 1 Dialene 4
Walk Jule 25 mins.
5) 6 oz chicken 2 Tblspn NPB Broccoli 1 Grapefruit
6) 2 scoops Scivation whey 1 Tblspn EFAs
7) 6-10 oz fish mixed veggies
8) 2 scoops Scivation whey 1 Tblspn flax oil
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Post by mrky03 on Nov 24, 2008 19:49:17 GMT -5
I see you're putting the Scivation whey to good use! That stuff really does taste awesome. I may stick with it this winter. I was inpressed with the vaso charge also.
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Post by RUBICON19 on Nov 25, 2008 13:34:10 GMT -5
I see you're putting the Scivation whey to good use! That stuff really does taste awesome. I may stick with it this winter. I was inpressed with the vaso charge also. Yup, YUP!
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Post by RUBICON19 on Nov 25, 2008 13:35:27 GMT -5
11/25/08
Box Squat 370 x 5 375 x 5
Leg press 20 Plates x 5
BB stiffs 370 x 6
Leg press calf 20 Plates x 10
Seated Calf 210 x 6
Quad stretch x 60 sec.
Ham stretch x 60 sc.
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Post by RUBICON19 on Nov 25, 2008 14:23:45 GMT -5
11/25/08
1) 1 cup egg whites 3 whole omega 3 eggs 1 apple spice chicken sausage 1 cinnimon raisin bagel 1 grapefruit
2) 2 scoops Scivation whey 1 Tblspn flax oil 1/2 cup Blueberries
PRE: 1 serv. Vaso 1 serv. Creaform 1 serv. Glutaform 1 serv. EAA
DURING: 6 scoops Xtend
3) POST: 2 scoops Scivation whey 1 scoop Carb Slam
4) 10 oz fish 1 bag brown rice 1 Tblspn olive oil
5) 6 oz chicken broccoli 2 Tblspn NPB
6) 2 scoops Scivation whey 1 Tblspn EFAs
7) 6-10 oz lean meat veggies + fats
8) 2 scoops Scivation whey 1 Tblspn Udos
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