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Post by RUBICON19 on Mar 13, 2009 13:14:31 GMT -5
3/13/09
Flat bench 225 x 8 235 x 6 245 x 5
Incl DB press 70 x 12 75 x 10 80 x 8
Flat DB flye 50 x 15 45 x 15
Cable cross 35 x 20 40 x 20
EZ bar curl 90 x 8 100 x 6 110 x 6
Incl DB curl 25 x 12 25 x 10
Strive preacher curl (contraction) 30 x 15 30 x 15
Cable rope curl 35 x 20 40 x 20 45 x 20
Leg raises 3 x 15 Ball crunch 3 x 12
Treadmill 20 Mins Speeds 5.4 - 7.4 Incl 2 Cals 329
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Post by RUBICON19 on Mar 13, 2009 19:15:10 GMT -5
3/13/09 PM
BB Bench press Bar x 100
EZ bar curl Bar x 100
Treadmill 20 Mins Intervals Speeds 5.4 - 7.4 Incl 2 Cals 320
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Post by Roger on Mar 14, 2009 5:04:02 GMT -5
100 reps= AWESOME PUMP
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Post by RUBICON19 on Mar 14, 2009 14:39:14 GMT -5
3/14/09
Seated mil press
155 x 6
165 x 5
175 x 4
DB side lats
25 x 12
30 x 12
Seated DB press
70 x 9
70 x 9
DB front raise
25 x 15
30 x 15
Cable upright row
90 x 20
CG bench press
205 x 6
210 x 4
Lying tri ext
70 x 9
70 x 9
Overhead DB ext
75 x 10
Tricep pushdown (back against pad)
65 x 15
Rope pushdown
60 x 20
Treadmill
Cals 180
Didnt finish. Slight pull in my right calf muscle!! :<
Went to Eliptical
16 Minutes of HIT
230 Cals
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Post by RUBICON19 on Mar 14, 2009 14:40:02 GMT -5
Just messn around. Felt good though. Got alot of blood into the muscles used that day
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Post by RUBICON19 on Mar 14, 2009 17:17:25 GMT -5
3/14/09 Continued
Walked Jule a lil over an hour. Took a bit longer due to pulled calf muscle. Cant limp as fast as I can walk!
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Post by Roger on Mar 15, 2009 6:06:03 GMT -5
You and Paul are kickn it. Take care with the pulled calf. OH YEAH #picspicspicsml7#
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Post by RUBICON19 on Mar 15, 2009 10:50:56 GMT -5
You and Paul are kickn it. Take care with the pulled calf. OH YEAH #picspicspicsml7# Thanks Rog.. Workin on it!
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Post by RUBICON19 on Mar 15, 2009 10:51:11 GMT -5
3/15/09
Elliptical 30 Mins Random Cals 395
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Post by RUBICON19 on Mar 15, 2009 14:52:29 GMT -5
3/15/09
3 mile run! Beautiful outside!!
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Post by RUBICON19 on Mar 16, 2009 13:30:20 GMT -5
3/16/09
Flat DB flye SSW/ Flat DB press 3 x 8-15
Incl Bench press SSW/ Seated cable press 3 x 8-15
Incl Cable flye 3 x 10-15
Push ups 1 x failure
DB side lats SSW/ Bradford press 4 x 8-15 (some drop sets)
Around the worlds 3 x 10-20
Hang abs 2 x failure Cable crunch 2 x 20
25 LB Kettle bell swings 3 x 20
Elip 30 Mins Random Cals 395
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Post by RUBICON19 on Mar 16, 2009 15:21:36 GMT -5
3/16/09 Continued
Walked Jule 1 HR
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Post by RUBICON19 on Mar 16, 2009 21:12:32 GMT -5
3/16/09 Continued again
Elip. 40 Mins Random 530 Cals
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Post by RUBICON19 on Mar 17, 2009 12:50:03 GMT -5
3/17/09
Lat pull down 1 set x 12
Lat pulldown SSW/ CG V bar pulldown
Lat pulldown SSW/ CG V bar pulldown SSW/ DB pullover
Lat pulldown SSW/ CG V bar pulldown SSW/ DB pullover SSW/ Bent cable rope pull
Lat pulldown SSW/ CG V bar pulldown SSW/ DB pullover SSW/ Bent cable rope pull SSW/ Cross cable pulldown
CG V bar pulldown SSW/ DB pullover SSW/ Bent cable rope pull SSW/ Cross cable pulldown
DB pullover SSW/ Bent cable rope pull SSW/ Cross cable pulldown
Bent cable rope pull SSW/ Cross cable pulldown
Cross cable pulldown
EZ bar curl 1 set
EZ bar curl SSW/ Strive preacher curl
EZ bar curl SSW/ Strive preacher curl SSW/ Alt DB curl
EZ bar curl SSW/ Strive preacher curl SSW/ Alt DB curl SSW/ High cable curl
EZ bar curl SSW/ Strive preacher curl SSW/ Alt DB curl SSW/ High cable curl SSW/ Cable rope curl
Strive preacher curl SSW/ Alt DB curl SSW/ High cable curl SSW/ Cable rope curl
Alt DB curl SSW/ High cable curl SSW/ Cable rope curl
High cable curl SSW/ Cable rope curl
Cable rope curl
AB wheel of doom 3 x 12 Ball hypers 3 x 12
Elip. 40 mins Random 511 cals
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Post by RUBICON19 on Mar 17, 2009 20:23:32 GMT -5
Walked JUle 1 HR
16 Mins HIT on Elip to close out the night.
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Post by fit on Mar 17, 2009 21:21:56 GMT -5
Rockin Rubes!
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Post by RUBICON19 on Mar 18, 2009 13:27:12 GMT -5
3/18/09
Squat 315 x 6 325 x 6 335 x 6
BB Lunges 135 x 6 145 x 6
Strive leg curl 90 x 6 90 x 6
Leg press calf 12 Plates x 10 12 Plates x 10
Seated calf 160 x 8
Quad stretch x 60 sec. Ham stretch x 60 sec.
Elip 16 Mins HIT Cals 275
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Post by RUBICON19 on Mar 18, 2009 20:28:50 GMT -5
3/18/09 PM
Elip 16 Mins HIT 227 Cals
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Post by RUBICON19 on Mar 19, 2009 11:56:32 GMT -5
3/19/09
Treadmill 20 Mins Intervals Speeds 5.4 - 7.4 Incl 2 Cals 318
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Post by intenceman on Mar 19, 2009 14:48:35 GMT -5
7.4 mph? I'd fall off the end of the machine! Nice workouts, though!
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