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Post by RUBICON19 on Apr 1, 2009 13:35:32 GMT -5
4/1/09 afternoon
Leg press 10 Plates x 10 Reps x 10 Sets (15-30 seconds rest between sets)
DB lunge 50 x 10 50 x 8
Quad stretch
Lying Strive leg curl 65 x 12 65 x 12
Ham stretch
Leg press calf 6 Plates x 10 Reps x 10 Sets (15-30 seconds rest between sets)
Calf stretch
OUCH!
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Post by RUBICON19 on Apr 1, 2009 15:46:24 GMT -5
4/1/09 Continued
Walked Jule 1 HR
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Post by RUBICON19 on Apr 2, 2009 13:10:18 GMT -5
4/2/09
Incl BB Press (15-30 seconds rest between sets) 135 x 10 135 x 10 135 x 10 135 x 10 135 x 10 135 x 8 135 x 8 135 x 8
Flat DB flye 45 x 15 55 x 15 RP
Seated cable flye/press 5 x 15 6 x 10, D-5 x 5, D- 4 x 5
Cable crunch 10x10 w/ 120 Lbs
DB chest stretch
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Post by Hoopie on Apr 2, 2009 14:30:06 GMT -5
Getting down to the final week buddy, how ya feeling/looking?
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Post by RUBICON19 on Apr 2, 2009 14:44:51 GMT -5
Getting down to the final week buddy, how ya feeling/looking? Hey Hoops. Feeling like a zombie. Looking pretty good. Had to play catch up. I should be able to present something at least respectable. I plan to have fun either way. Thanks.
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Post by RUBICON19 on Apr 2, 2009 14:45:47 GMT -5
4/2/09 Continued Outside run 3.5 miles (OMG, my LEGS!!)
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Post by RUBICON19 on Apr 3, 2009 13:16:24 GMT -5
4/3/09
Lat pulldown 165 x 10 sets of 10 (30 secs rest)
DB pullover 70 x 15 90 x 10
Undergrip pulldown 150 x 15 RP
Chest support T bar row 90 x 10 sets of 10 (30 secs rest)
Pulldown behind 165 x 8 D - 135 x 4 D - 105 x 4
DB shrug 80 x 10 sets of 10 (30 secs rest)
Rope face pulls 90 x 15
Strive preacher curl +25 x 10 sets of 10 (30 secs rest)
DB Hammer curl 30 x 15
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Post by RUBICON19 on Apr 3, 2009 14:14:22 GMT -5
4/3/09 Continued
Treadmill 20 Mins Intervals Speeds 6.0 - 8.0 Cals 326
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Post by RUBICON19 on Apr 3, 2009 19:26:10 GMT -5
4/3/09 PM
Treadmill 16 MIns HIT Cals 321
Hang abs 10x10 (almost) 10 10 10 10 10 8 6 4 UHG!
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Post by RUBICON19 on Apr 4, 2009 9:36:01 GMT -5
4/4/09 AM
CARDIO 40 mins.
FIRST 20 MINS Treadmill HIT
SECOND 20 MINS Treadmill Incline Intervals
Total Cals. 587
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Post by fit on Apr 4, 2009 10:05:47 GMT -5
One week out, right Randy? How's it going?
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Post by RUBICON19 on Apr 4, 2009 10:24:04 GMT -5
One week out, right Randy? How's it going? Could be better, but its going ok, Thanks!! Doing everything in my power to display something half decent..
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Post by RUBICON19 on Apr 4, 2009 17:25:45 GMT -5
4/4/09 PM
Treadmill HIT Intervals 20 mins Speeds 6.5 - 8.5 Cals 342
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Post by Roger on Apr 5, 2009 5:40:13 GMT -5
You will do great Ran, you have worked hard. ENJOY it!!!!!!!!!!!
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Post by RUBICON19 on Apr 5, 2009 8:39:11 GMT -5
You will do great Ran, you have worked hard. ENJOY it!!!!!!!!!!! Thanks Rog. Its going to be alot of fun. This is just setting me up for better things.
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Post by RUBICON19 on Apr 5, 2009 8:39:42 GMT -5
4/5/09 AM
Walked Jule 1 HR
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Post by RUBICON19 on Apr 5, 2009 13:04:31 GMT -5
4/5/09 PEAK WEEK begins full swing
Incl Bench 165 x 20 RP
Flat bench 185 x 12 D-135 x 8
Flat DB flye 40 x 15 D-30 x 10
Seated cable press 5 x 15 D-4 x 10
Seated Mil press 95 x 30 RP
DB side lats 20 x 20 D-15 x 10
Cable side lats 15 x 15 D-10 x 10
CG bench 135 x 32 RP
Overhead DB ext 60 x 15 D-45 x 10
Pushdown 120 x 15 D-90 x 10
Cable crunch 120 x 20 135 x 20 150 x 20
Treadmill 30 Mins Incl 6 Speed 3.5 Cals 295
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Post by Intensity on Apr 5, 2009 20:45:06 GMT -5
The main man has jaw dropping muscle thickness, awesome lines and charisma... He'll do more than great You are a superb bodybuilder Randy, I cant wait to see the final result!
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Post by RUBICON19 on Apr 6, 2009 12:54:04 GMT -5
The main man has jaw dropping muscle thickness, awesome lines and charisma... He'll do more than great You are a superb bodybuilder Randy, I cant wait to see the final result! Thanks Mo. You give me much to much credit
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Post by RUBICON19 on Apr 6, 2009 12:54:56 GMT -5
4/6/09
Deads 335 x 6 345 x 6
Lat pulldown 210 x 6 210 x 6 210 x 6
Chest support T bar row 135 x 6 145 x 4
CG V bar pulldown 195 x 6 195 x 6
Seated cable row 215 x 6
BB Shrug 365 x 6 365 x 6
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