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Post by RUBICON19 on Mar 19, 2009 19:33:00 GMT -5
7.4 mph? I'd fall off the end of the machine! Nice workouts, though! Hahahhaa...
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Post by RUBICON19 on Mar 19, 2009 19:33:19 GMT -5
3/19/09 PM
Mixed abs
Treadmill 20 Mins Intervals Speeds 5.5 - 7.5 Incl. 2 Cals 327
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Post by masterschamp on Mar 20, 2009 12:40:52 GMT -5
Getting close, Randy....any pics??
Keith
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Post by RUBICON19 on Mar 20, 2009 14:30:55 GMT -5
3/20/09
Flat bench (3 second negs) 245 x 4 + 2 foced 245 x 3 + 2 forced
Incl Bench (6 second negs) 135 x 7 135 x 6
Flat DB flye (4 seconds in the stretch on each rep) 40 x 10 50 x 8
Seated cable press 40 x 40 40 x 40
Perfect pushup LOL SSW/ Cable cross BW x 12 / 45 x 10
Tricep pushdown SSW/ BW Dip (4 sec negs) 175 x 8 / BW x 5 175 x 6 / BW x 5
Lying Tri ext SSW/ Rope pushdowns 70 x 10 / 60 x 6 70 x 8 / 60 x 6
Overhead DB ext 50 x 10 D > 40 x 8 D > 30 x 6
8 Sprints at track
PULLED FRGN CALF AGAIN!!!!!!!
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Post by RUBICON19 on Mar 20, 2009 19:24:19 GMT -5
all in all, good workout today. Great crew. Big Paul, Lil cuz Jeremy, John, and Scott. Big Paul started at 305 LBs!! Now sitting at 248! Jeremy is SHREDDED! Like a frgn anatomy chart! John has beat his best condition. He is doing the April 11th show with us but is actually shooting for a show in July. ;D Good stuff. I am very proud of all these guys!!!
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Post by RUBICON19 on Mar 20, 2009 20:34:17 GMT -5
Getting close, Randy....any pics?? Keith No pics Keith.. Sorry man. Just not ready. I will get to this show by the skin of my teeth
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Post by Roger on Mar 21, 2009 4:41:53 GMT -5
Going great Ran, hang tough
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Post by RUBICON19 on Mar 21, 2009 20:21:30 GMT -5
Going great Ran, hang tough Hang'n Rog...
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Post by RUBICON19 on Mar 21, 2009 20:22:07 GMT -5
3/21/09
AM Elip. 30 Mins Level 1 Random Cals. 389
Deads 365 x 3 RP x 1, RP x 1, RP x 1 365 x 3 RP x1, RP x 1, RP x 1
Chest supported T bar row (3 second negs) 135 x 8 RP 135 x 8 RP
Seated cable row (4second hold in contracted position) 120 x 8 120 x 8
Pulldown behind head (non lock) 120 x 30 120 x 30
Face on Incl bench DB row SSW/ Cable rear delts 20 x 25 / 15 x 20
BB shrug 365 x 6 405 x 3 RP x 1, RP x 1, RP x 1
DB shrug (4 seconds in contracted position) 80 x 8
Cable upright row 60 x 40
Cable face rope pull SSW/ Plate shrug 45 x 25 / 45s x 20
PM Eliptical 30 Mins Random Level 1 Cals 400
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Post by Roger on Mar 22, 2009 4:30:06 GMT -5
AWESOME!!!!!!!!!!!!!!
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Post by RUBICON19 on Mar 22, 2009 18:13:04 GMT -5
Seriously Rog.. That was a great workout. My whole upper mid back is fried today. That was the plan so lets chalk it up as a success..
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Post by RUBICON19 on Mar 22, 2009 18:13:20 GMT -5
3/22/09
Elip 30 Mins Random Level 1 Cals 412
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Post by intenceman on Mar 23, 2009 14:44:00 GMT -5
Nice work. Keep pushing hard!
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Post by RUBICON19 on Mar 23, 2009 21:33:40 GMT -5
3/23/09
Flat bench 185 x 15 195 x 10 205 x 9 225 x 6 245 x 3 135 x 20
Flat DB Flye 35 x 15 40 x 12 50 x 9 30 x 20
Seated Cable press 5 x 15 6 x 12 7 x 9 4 x 20
Standing Mil press 115 x 15 120 x 10 135 x 4 95 x 20 RP
DB side lats 15 x 15 20 x 12 25 x 9 12 x 30
Elip 30 Mins Random Level 1 Cals 411
PM Elip 30 Mins Random Level 2 Cals 391
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Post by RUBICON19 on Mar 24, 2009 13:25:29 GMT -5
3/24/09
*2 D4X *3 EFA *1 Animal pack
1) The NO carb eggwhite pancake + 1 Grapefruit
2) 2 scoops Scivation whey + 2 Tblspn Bberries + 1 Tblspn NPB
* 2.5 scoops Vaso charge
Lat pulldown 160 x 15 170 x 10 180 x 8 190 x 5 145 x 20
DB Pullover 65 x 15 70 x 12 80 x 9 50 x 20
Bent cable rope pull 90 x 15 100 x 12 110 x 9 80 x 20
EZ bar curl 70 x 15 80 x 12 90 x 8 100 x 6 60 x 20
Incl DB curl 20 x 15 25 x 12 30 x 9 15 x 20
Elip Random 40 Mins Level 2 Cals 540
3) 6 oz Tilapia + 4 oz asparagus sauted w/ 1 Tblspn Natty salsa, garlic, Smart Balance light, and some spices * 3 EFA
* 2 D4X - Walk Jule 1HR
4) 1 can tuna + 1 Tspn flax oil + hot sauce
5) Maybe same as (4)
6) 6 oz Turkey breast + asparagus, OR Eggwhite pancake
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Post by RUBICON19 on Mar 25, 2009 13:01:12 GMT -5
3/25/09
Elip 20 Mins Random Level 1 Cals 543
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Post by RUBICON19 on Mar 25, 2009 20:21:46 GMT -5
3/25/09
Elip 30 Mins Random Level 1 Cals 408
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Post by RUBICON19 on Mar 25, 2009 21:39:27 GMT -5
Looks like the plan is to only carb up on Friday night for the next 2 weeks. See if I can lean out a bit faster
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Post by RUBICON19 on Mar 26, 2009 12:43:52 GMT -5
3/26/09
Squats (2 second pause at bottom of each rep) 225 x 9 245 x 9
DB lunge (onto step) 40 x 12 50 x 12
Leg press 8 Plates x 15 8 Plates x 15
DB stiffs 70 x 12 75 x 12
Strive leg curl 55 x 15 65 x 13
Leg press calf 7 Plates x 15 7 Plates x 15
Seated calf 70 x 20 70 x 20
Not a bad leg day. Nothing too tourturous. Just gett'n it done at this point. Calf is still very tender so took it very easy there.
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Post by RUBICON19 on Mar 26, 2009 15:31:31 GMT -5
3/26/09 Continued
Walked Jule 1 HR
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