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Post by mrky03 on Nov 25, 2008 17:33:30 GMT -5
The diet looks good Randy. Are you doing all Scivation products now?
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Post by Roger on Nov 25, 2008 19:10:06 GMT -5
Killer leg day, Ran
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Post by RUBICON19 on Nov 25, 2008 20:23:40 GMT -5
The diet looks good Randy. Are you doing all Scivation products now? Yup!
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Post by RUBICON19 on Nov 25, 2008 20:24:54 GMT -5
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Post by mrky03 on Nov 26, 2008 20:35:28 GMT -5
Sounds good, they seem to have some pretty cutting edge products. I'm thinking I'll stick with the Scivation whey for inbetween meals and or breakfast. Depending on cash flow I may try out the Xtend after the holidays.
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Post by RUBICON19 on Nov 26, 2008 20:48:25 GMT -5
Sounds good, they seem to have some pretty cutting edge products. I'm thinking I'll stick with the Scivation whey for inbetween meals and or breakfast. Depending on cash flow I may try out the Xtend after the holidays. Cool. Lemme know
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Post by RUBICON19 on Nov 27, 2008 11:29:25 GMT -5
11/27/08
Went to first Raw BP meet this AM. Great time. Pressed 300 on a pause. This is something I never trained for(The pause). I actually just barley started training bench consistantly, so I ma happy with this. Big Paul (My training partner) Threw up 425 and just missed 445. Also his first time with the real bench rules. It was AWSOME! Cant wait for the next one!
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Post by mrky03 on Nov 27, 2008 12:02:19 GMT -5
Way to go Randy! Pausing does make a difference!
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Post by RUBICON19 on Nov 28, 2008 13:39:53 GMT -5
Way to go Randy! Pausing does make a difference! Huge difference!
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Post by RUBICON19 on Nov 28, 2008 13:42:33 GMT -5
11/28/08
Rack Deads (No Straps) 500 x 5 520 x 2
Lat pulldown (Old school) 200 x 6 200 x 6
T bar row 220 x 6
CG V bar pulldown 200 x 6
BB shrug 405 x 30
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Post by fit on Nov 30, 2008 12:35:16 GMT -5
Christ- serious rack deads. Ankle high? Mid-calf? Wow.
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Post by RUBICON19 on Nov 30, 2008 14:40:47 GMT -5
Christ- serious rack deads. Ankle high? Mid-calf? Wow. No, no.. Just below knee cap..
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Post by RUBICON19 on Dec 1, 2008 14:18:16 GMT -5
1/1/08
All reps done with a pause at the bottom
Flat bench 245 x 3 15 seconds 245 x 3 15 seconds 245 x 3
3-5 minute rest
250 x 2 15 seconds 250 x 2 15 seconds 250 x 2 15 seconds
3-5 minute rest
255 x 1 15 sec. 255 x 1 15 sec. 255 x 1 15 sec. 255 x 1 15 sec. 255 x 1 15 sec. 255 x 1
DB chest stretch 45 x 60 sec.
Decl Crunch + 25 x 15 + 25 x 15 + 25 x 15
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Post by mrky03 on Dec 1, 2008 20:54:16 GMT -5
I did pause reps last winter, they are tough. You really got to check the ego at the door!
Good workout!
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Post by RUBICON19 on Dec 2, 2008 10:33:28 GMT -5
I did pause reps last winter, they are tough. You really got to check the ego at the door! Good workout! Yeah ya do! Its a whole different ball game!
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Post by RUBICON19 on Dec 2, 2008 13:14:58 GMT -5
12/2/08
Squat (Slow, deep negs, and blast out of the hole)
315 x 3 15 sec. 315 x 3 15 sec. 315 x 3
- 3 - 5 minute rest
320 x 2 15 sec. 320 x 2 15 sec. 320 x 2
3 - 5 minute rest
325 x 1 15 sec. 325 x 1 15 sec. 325 x 1 15 sec. 325 x 1 15 sec. 325 x 1 15 sec. 325 x 1
Quad stretch x 60 sec.
Ham stretch x 60 sec.
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Post by mrky03 on Dec 2, 2008 19:57:29 GMT -5
Is this part of the RAMO system?? Looks brutal!!!
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Post by RUBICON19 on Dec 2, 2008 20:36:44 GMT -5
Is this part of the RAMO system?? Looks brutal!!! Its something I picked up many, many years ago... Its TUFF! Just felt like mixing it up this week while still keeping in power mode.
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Post by RUBICON19 on Dec 4, 2008 14:44:10 GMT -5
12/4/08
Standing Mil press
135 x 3 15 sec. 135 x 3 15 sec. 135 x 3
3-5 minute rest
140 x 2 15 sec. 140 x 2 15 sec. 140 x 2 15 sec.
3-5 minute rest
145 x 1 15 sec. 145 x 1 15 sec. 145 x 1 15 sec. 145 x 1 15 sec. 145 x 1 15 sec. 145 x 1
Hang abs x 15 x 15 x 15
10 mins on Tread. Intervals. 5.0 - 6.5 Cals 107 burned
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Post by RUBICON19 on Dec 4, 2008 21:22:02 GMT -5
11/4/08
1) 1/2 cup egg whites + 6 whole omega 3 eggs 1 Grapefruit green tea 1 Animal pack 1 Dalene 4x
2) 2.5 scoops Scivation whey 1.5 Tblspn NPB 1/2 cup frozen BBeries
PRE WORKOUT 1 serv Vaso. 1 Serv EAA 1 serv Creaform 1 serv Glutaform
3) 2.5 scoops Scivation whey 1.5 Tblspns Udos oil 1 grapefruit
4) 7 oz chicken 2 Tblspn Smart Balance mayo
1 Dialne 4x
5) 2.5 scoops Scivation whey 1.5 Tblspn Flax oil
6) 16 oz Cod baked w/ lil SB 2 cups broccoli
3 knockout
Snack pre bed: 3 Cheese head mozz. cheese sticks
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