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Post by bigkat on Dec 19, 2008 16:55:48 GMT -5
WOW!! 600 pound shrugs for 5. That is incredible!
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Post by mrky03 on Dec 19, 2008 17:21:31 GMT -5
WOW!! 600 pound shrugs for 5. That is incredible! HE AIN'T HUMAN!!! Good work Randy!!
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Post by RUBICON19 on Dec 19, 2008 17:21:32 GMT -5
WOW!! 600 pound shrugs for 5. That is incredible! YEAH BUDDY! Gotta keep up with the BIGKAT!
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Post by RUBICON19 on Dec 20, 2008 12:15:46 GMT -5
WOW!! 600 pound shrugs for 5. That is incredible! HE AIN'T HUMAN!!! Good work Randy!! ;Dhahahaaaa. Thanks Joel!
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Post by RUBICON19 on Dec 20, 2008 12:16:48 GMT -5
12/20/08 #santasmileyha3# #santasmileyha3# #santasmileyha3# #santasmileyha3# #santasmileyha3#
Eliptical 16 mins. Cals 197
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Post by RUBICON19 on Dec 22, 2008 13:56:35 GMT -5
12/22/08 #santasmileyha3# #santasmileyha3# #santasmileyha3#
Flat bench (drop sets) 275 x 5 > 225 x 5 > 135 x 8 275 x 4 > 225 x 4 > 135 x 6 275 x 3 > 185 x 4 > 135 x 4
Flat DB flye (drop sets) 50 x 12 > 40 x 8 55 x 10 > 45 x 6 > 35 x 6 60 x 8 > 50 x 6 > 40 x 6
Cable cross 60 x 15 60 x 12 > 50 x 10 > 40 x 8
DB side laterals (Up and down the river) 10 - 35 - 10 all for 6 reps each 10 - 35 - 10 all for 6 reps each
Kettle bell swing 25LB x 20 50 LB x 20 50 LB x 10 > 25LB x 5
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Post by mrky03 on Dec 22, 2008 14:29:06 GMT -5
Good one Randy! What do kettle bell swings do?
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Post by RUBICON19 on Dec 22, 2008 14:37:54 GMT -5
AWSOME STUFF!
Double Kettlebell Swings
Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Calves,Shoulders,Glutes Equipment: Kettlebells Mechanics Type: Compound
Tips: Place two kettlebells between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebells between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat.
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Post by RUBICON19 on Dec 22, 2008 14:39:33 GMT -5
Sorry Joel. Cant post the link with pics for some reason.. ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
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Post by Roger on Dec 22, 2008 20:11:56 GMT -5
Training on the mark as always Ran. Dropsets AWESOME!!!!!!!!
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Post by RUBICON19 on Dec 23, 2008 13:47:17 GMT -5
Training on the mark as always Ran. Dropsets AWESOME!!!!!!!! THANKS ROG!
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Post by RUBICON19 on Dec 23, 2008 13:49:46 GMT -5
12/23/08
Lat pulldown 140 x 20 RP 150 x 17 RP 175 x 6 > 140 x 6 > 95 x 6
DB Pullover 55 x 20 65 x 20 75 x 20 RP
CG V Bar pulldown 160 x 8 Drop, Drop 170 x 6 Drop, Drop
DB shrug 70 x 20 80 x 20 90 x 20
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Post by bigkat on Dec 23, 2008 16:52:15 GMT -5
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Post by fit on Dec 23, 2008 20:20:40 GMT -5
Gonzo workouts Randy!!
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Post by RUBICON19 on Dec 23, 2008 21:14:48 GMT -5
12/23/08
Cardio Elip 16 mins P1 Cals 197
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Post by RUBICON19 on Dec 26, 2008 13:37:23 GMT -5
12/24/08
Leg press calf 270 x 10 (DC)
Seated leg curl 130 x 20 RP
Leg press 16 Plates x 10 10 Plates x 30
Quad stretch x 60 sec.
Ham stretch x 60 sec.
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Post by RUBICON19 on Dec 26, 2008 13:42:44 GMT -5
12/26/08
I will take scheduled week off next week and then cruise for a couple weeks building back up.
All reps will now be done with a 4 second neg and 2 second pos.
Incl Bench 185 x 14 RP
DB flye 40 x 20
Chest stretch 30 x 60
Standing Mil press 95 x 18 RP
DB side lats 15 x 20
Delt stretch x 60 sec.
Tri push down 90 x 20 RP
BW Dip x 20
Tri stretch 50 x 60 sec.
This doesn't look like much and the weights are lower than usual, but with the slow rep cadence and the intensity focus it was an AWSOME workout!
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Post by RUBICON19 on Dec 26, 2008 15:24:00 GMT -5
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Post by RUBICON19 on Dec 29, 2008 15:33:36 GMT -5
12/29/08
This is a cardio only week so.
Walked Jule 1 hour
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Post by Hoopie on Dec 29, 2008 23:52:15 GMT -5
Rubes GREAT freaking workouts all the way around buddy. 600 pound shrugs is inhuman/sick. Hell i would be glad to be able to just do a decent shoulder workout. Good stuff man. HAPPY NEW YEAR TO YOU AND YOURS!
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