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Post by mrky03 on Mar 26, 2009 15:43:30 GMT -5
#picspicspicsml7#
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Post by RUBICON19 on Mar 26, 2009 15:49:03 GMT -5
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Post by RUBICON19 on Mar 27, 2009 14:19:34 GMT -5
3/27/09
Incl DB press 90 x 9 90 x 8
Flat DB press 80 x 12 80 x 11
Low Incl DB flye 40 x 15 45 x 15
Seated cable Flye/Press 40 x 20 40 x 20
Preacher curl 80 x 9 80 x 7
Incl DB curl 25 x 12 25 x 10
Concentration curl standing 20 x 15
High cable curl 15 x 20
DB chest stretch 25 x 60 sec.
Bicep stretch BW x 60 sec.
Hang abs BW x 20 BW x 20
Walk Jule 1 HR
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Post by RUBICON19 on Mar 27, 2009 20:16:04 GMT -5
3/27/09 Continued
Elip 30 Mins Random Level 1 Cals 406
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Post by Roger on Mar 28, 2009 3:30:41 GMT -5
Getting close Ran, keep it coming
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Post by RUBICON19 on Mar 28, 2009 9:01:20 GMT -5
3/28/09
Treadmill 30 Mins Incl/Intervals 2/12 (rotating each minute) Speed 3.5 Cals 310
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Post by RUBICON19 on Mar 28, 2009 17:03:36 GMT -5
3/28/09 Continued
Treadmill 20 Mins Intervals Speeds 5.5 - 7.5 Cals 308
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Post by RUBICON19 on Mar 29, 2009 11:22:56 GMT -5
3/29/09
Treadmill 100 Minutes Speed 3.5 Incl 4-6 Cals 910
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Post by mrky03 on Mar 29, 2009 15:42:47 GMT -5
Looks like you've pulled out all of your arsenal getting ready for this one!
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Post by RUBICON19 on Mar 29, 2009 18:52:12 GMT -5
Looks like you've pulled out all of your arsenal getting ready for this one! I need a bigger bag full of tricks
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Post by RUBICON19 on Mar 29, 2009 18:53:36 GMT -5
3/29/09
Treadmill 20 Mins Intervals Speeds 6.0 - 10 Cals 330
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Post by RUBICON19 on Mar 30, 2009 7:40:02 GMT -5
3/30/09
AM
Treadmill 20 Mins Intervals speed 6.0 - 10 Cals 335
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Post by RUBICON19 on Mar 30, 2009 13:57:11 GMT -5
3/30/09 Continued
DB Pullover SSW/ Lat pulldown 100 x 10 / 180 x 8 100 x 9 / 180 x 7
Rack Deads SSW/ Chest support T bar row 315 x 10 / 90 x 10 335 x 10 / 100 x 8
V Bar pulldown 180 x 6 Drop - 150 x 4 Drop - 120 x 4
Seated DB shrug SSW/ Cable Upright row 75 x 10 / 90 x 10 75 x 10 / 90 x 10
Treadmill 20 Mins Intervals Speeds 6.0 - 10 Cals 316
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Post by fit on Mar 30, 2009 14:14:46 GMT -5
How's that fat coming?
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Post by RUBICON19 on Mar 30, 2009 14:27:11 GMT -5
How's that fat coming? Like a snail traveling up hill on double sided tape!
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Post by RUBICON19 on Mar 30, 2009 21:33:12 GMT -5
Todays diet was:
* 12 scoops Xtend throughout day (not including 6 for cardio)
* 2 D4X * 3 scoops Xtend during cardio HIT cardio
1) Carton eggwhites + 1 whole egg + 1 Grapefruit * 3 Scivation EFA * 1 Animal pack
2) 2 scoops Scivation whey + 1 tspn Flax + 2 Tblspn Blueberries
* 2.5 scoops Vaso WORKOUT * 3 scoops Xtend during cardio HIT CARDIO
3) 5 oz LEAN turkey breast + 4 oz asparagus + 6 almonds
4) 1 can albacore tuna + field greens + 1 tspn olive oil
* 3 Scivation EFA * 2 D4X
5) 2 scoops Scivation whey + 1 tspn flax oil
6) The eggwhite pancake
* 3 Knockout * Sleepy tea
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Post by RUBICON19 on Mar 31, 2009 7:54:57 GMT -5
3/31/09
AM Treadmill 16 Mins HIT Speeds 6 - 10 Cals 336
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Post by RUBICON19 on Mar 31, 2009 12:20:29 GMT -5
3/31/09 Afternoon
Seated DB side lats SSW/ Bradford press 25 x 10 / 105 x 8 25 x 10 / 105 x 6
Arnold press SSW/ Seated DB front raise/swing 45 x 10 / 20 x 10 50 x 8 / 20 x 10
DB side lats Up and Down the River 5 - 35 - 5
Lying tri ext SSW/ CG press 90 x 10 / 90 x 10 90 x 8 / 90 x 8
Rope pushdown SSW/ Dip 105 x 8 / BW x 8 (5 second negs)
Reverse grip pushdown 105 x 10 Drop - 75 x 6 Drop - 45 x 6
Delts stretch Tri stretch
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Post by RUBICON19 on Mar 31, 2009 19:28:25 GMT -5
3/31/09 Continued
Walked Jule lil over an hour
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Post by RUBICON19 on Apr 1, 2009 6:44:56 GMT -5
4/1/09 AM cardio
Treadmill 20 Mins Intervals Speeds 6.0 - 10 Cals 330
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