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Post by RUBICON19 on Dec 11, 2008 21:32:19 GMT -5
12/11/08
Treadmill 20 mins speed = 3.7 Cals burned = 157
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Post by RUBICON19 on Dec 12, 2008 16:23:15 GMT -5
Deads
410 x 3 15 sec. 410 x 3 15 sec. 410 x 3
3 minute rest
415 x 2 15 sec. 415 x 2 15 sec. 415 x 2
3 minute rest
420 x 1 15 sec. 420 x 1 15 sec. 420 x 1 15 sec. 420 x 1 15 sec. 420 x 1 15 sec. 420 x 1
Lat pulldown (Old school) 200 x 6 155 x 18 RP
T bar row 205 x 6 205 x 4, Drop, 180 x 4, Drop, 135 x 6
CG V bar pulldown 160 x 6 140 x 21 RP
BB shrug 495 x 5 585 x 3
lat width stretch (Hang) BW x 60 sec.
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Post by mrky03 on Dec 12, 2008 20:20:28 GMT -5
Keep it coming Randy! Hey before and after pics are always good too!
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Post by RUBICON19 on Dec 13, 2008 13:59:55 GMT -5
Keep it coming Randy! Hey before and after pics are always good too! Ok. I will let you see them before I get fat again and after I get lean. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by RUBICON19 on Dec 13, 2008 14:00:26 GMT -5
12/13/08 Walked Jule 45 minutes. ;D ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by fit on Dec 14, 2008 8:29:24 GMT -5
DC! Crushing it. That's beyond me... NICE WORK.
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Post by RUBICON19 on Dec 14, 2008 12:49:16 GMT -5
12/14/08
Walked Jule 45 mins.
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Post by RUBICON19 on Dec 15, 2008 14:27:27 GMT -5
12/15/08
Flat bench 255 x 3 15 sec. 255 x 3 15 sec. 255 x 3
3 minutes rest
260 x 2 15 sec. 260 x 2 15 sec. 260 x 2
3 minutes rest
265 x 1 15 sec. 265 x 1 15 sec. 265 x 1 15 sec. 265 x 1 15 sec. 265 x 1 15 sec. 265 x 1
Incl Bench 225 x 5 225 x 5
Decl Bench 275 x 5 275 x 4
DB chest stretch 50 x 60 sec.
Decl cruch 25 x 20 25 x 20 25 x 15
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Post by RUBICON19 on Dec 15, 2008 16:07:07 GMT -5
12/15/08 Continued
Walk Jule 30 minutes
Will do more cardio later tonight after work.
DIET
Cut Diet approx. 3000 cals
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Post by RUBICON19 on Dec 15, 2008 21:17:57 GMT -5
12/15/08
Treadmill 20 minutes Speed 3.7 Incl. .5 Cals 153
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Post by RUBICON19 on Dec 16, 2008 13:55:32 GMT -5
12/16/08
Squat (Slow, deep negs, and blast out of the hole)
325 x 3 15 sec. 325 x 3 15 sec. 325 x 3
- 3 - 5 minute rest
330 x 2 15 sec. 330 x 2 15 sec. 330 x 2
3 - 5 minute rest
335 x 1 15 sec. 335 x 1 15 sec. 335 x 1 15 sec. 335 x 1 15 sec. 335 x 1 15 sec. 335 x 1
Leg press (Backing off and rebuilding) 14 Plates x 6 16 Plates x 6
BB Stiff legs 375 x 6 375 x 6
Leg press calf (also backing off and rebuilding) 16 Plates x 10 16 Plates x 10
Seated Calf 215 x 8
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Post by mrky03 on Dec 16, 2008 17:48:00 GMT -5
Good work Randy! This looks really tough, reminds me of the timed intervals that some of the power lifters do at my gym.
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Post by RUBICON19 on Dec 16, 2008 21:49:13 GMT -5
Good work Randy! This looks really tough, reminds me of the timed intervals that some of the power lifters do at my gym. Thanks Joel. Ya, its something like that! Its a nice change of pace and I like the progression!
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Post by RUBICON19 on Dec 17, 2008 21:32:17 GMT -5
12/17/08
Cardio only day
Treadmill 20 minutes Speed 3.7 Inl 1.0 Cals 161
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Post by RUBICON19 on Dec 18, 2008 14:10:25 GMT -5
12/18/08 Standing Mil press 145 x 3 15 sec. 145 x 3 15 sec. 145 x 3 3-5 minute rest 150 x 2 15 sec. 150 x 2 15 sec. 150 x 2 15 sec. 3-5 minute rest 155 x 1 15 sec. 155 x 1 15 sec. 155 x 1 15 sec. 155 x 1 15 sec. 155 x 1 15 sec. 150 x 1 Seated DB press 90 x 4 BOOOO! 80 x 6 Dip w/ weight 110 x 5 110 x 4 Lying Tri floor ext 110 x 6 110 x 6 Tried to do interval cardio, but the power went out... ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Must be a sign! ;D
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Post by RUBICON19 on Dec 18, 2008 16:04:56 GMT -5
12/18/08 Continued
Walked Jule 40 minutes
Will do more cardio after work tonight
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Post by mrky03 on Dec 18, 2008 16:43:45 GMT -5
Hey your delts were fried after all those presses! The 90's must've felt pretty heavy!
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Post by RUBICON19 on Dec 18, 2008 19:44:13 GMT -5
Hey your delts were fried after all those presses! The 90's must've felt pretty heavy! OMG! They felt like a ton!
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Post by RUBICON19 on Dec 18, 2008 19:44:55 GMT -5
12/18/08 Cont.
Treadmill Intervals 20 mins 5.0 - 7.0 Cals 295
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Post by RUBICON19 on Dec 19, 2008 16:05:41 GMT -5
12/19/08
Rack Deads (No belt or straps)
410 x 3 15 sec. 410 x 3 15 sec. 410 x 3
3 minute rest
415 x 2 15 sec. 415 x 2 15 sec. 415 x 2
3 minute rest
420 x 1 15 sec. 420 x 1 15 sec. 420 x 1 15 sec. 420 x 1 15 sec. 420 x 1 15 sec. 420 x 1
Lat pulldown (Old school) 205 x 6 205 x 5
T bar row 210 x 6 210 x 6
CG V bar pulldown 170 x 6 180 x 6
BB shrug 600 x 5 600 x 4
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