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Post by RUBICON19 on Jun 22, 2009 14:35:10 GMT -5
6/22/09
Squats (ATG! Still careful for back) 315 x 6 320 x 6 325 x 6
Leg press 12 Plates x 6 14 Plates x 6 16 Plates x 6
BB lunge 185 x 6 185 x 6
Strive Leg curl (mid range) 90 x 6 90 x 6
Stiff legs (careful of back) 275 x 6 275 x 6
Strive leg curls (end range) 70 x 6 80 x 6
Leg press calf 14 Plates x 10 16 Plates x 10
Seated calf 135 x 10 145 x 10
Treadmill 60 Mins Speed 3.3 - 3.5 Incl 12 Cals 790
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Post by mrky03 on Jun 22, 2009 16:07:40 GMT -5
Looks good! Hows the back?
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Post by RUBICON19 on Jun 22, 2009 20:09:37 GMT -5
Looks good! Hows the back? Its ok. Doesnt hurt much anymore. I am just being careful with it this close..
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Post by RUBICON19 on Jun 22, 2009 20:09:54 GMT -5
6/22/09 PM
Eliptical 30 Mins total 10 sprints (30 sec. each) Cool down Cals 415
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Post by RUBICON19 on Jun 23, 2009 5:58:47 GMT -5
6/23/09 AM
Eliptical 30 Mins total 10 sprints (30 sec. each) Cool down Cals 405
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Post by RUBICON19 on Jun 23, 2009 12:50:34 GMT -5
6/23/09 AM Eliptical 30 Mins total 10 sprints (30 sec. each) Cool down Cals 405 Afternoon: Flat bench (2 second pause on chest each rep) 225 x 6 225 x 6 225 x 6 Incl bench 185 x 6 190 x 6 195 x 5 Flat DB flye 80 x 6 80 x 6 DB chest stretch 30 x 60 sec. Seated Alt DB curls 50 x 6 50 x 6 Incl DB curl 35 x 6 35 x 6 Preacher curl 90 x 6 90 x 6 BB wrist curl 85 x 10 95 x 8 EZ bar reverse curl 70 x 10 70 x 10
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Post by RUBICON19 on Jun 23, 2009 15:35:54 GMT -5
6/23/09 AM Eliptical 30 Mins total 10 sprints (30 sec. each) Cool down Cals 405 Afternoon: Flat bench (2 second pause on chest each rep) 225 x 6 225 x 6 225 x 6 Incl bench 185 x 6 190 x 6 195 x 5 Flat DB flye 80 x 6 80 x 6 DB chest stretch 30 x 60 sec. Seated Alt DB curls 50 x 6 50 x 6 Incl DB curl 35 x 6 35 x 6 Preacher curl 90 x 6 90 x 6 BB wrist curl 85 x 10 95 x 8 EZ bar reverse curl 70 x 10 70 x 10 Elip 20 mins Cals 253 Treadmill 40 mins Cals 516
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Post by RUBICON19 on Jun 24, 2009 10:33:46 GMT -5
6/24/09 AM
Treadmill 20 Mins Intervals Speeds 6.0 - 8.0 Incl 2 Cals 348
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Post by RUBICON19 on Jun 24, 2009 12:57:09 GMT -5
6/24/09 AM Treadmill 20 Mins Intervals Speeds 6.0 - 8.0 Incl 2 Cals 348 Afternoon Treadmill 40 mins Incl 2 Cals 262
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Post by RUBICON19 on Jun 24, 2009 20:22:48 GMT -5
6/24/09 AM Treadmill 20 Mins Intervals Speeds 6.0 - 8.0 Incl 2 Cals 348 Afternoon Treadmill 40 mins Incl 2 Cals 262 PM Elip. HIT Cals 235
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Post by RUBICON19 on Jun 25, 2009 15:43:19 GMT -5
6/25/09
Seated Mil press 165 x 6 170 x 6 175 x 6
Seated DB press w/ twist 75 x 6 75 x 6
DB side lats 50 x 6 50 x 6
CG bench 205 x 6 210 x 6
Lying Tri ext 120 x 5 120 x 4
Overhead DB ext 95 x 6 95 x 6
Walk Jule 1 HR
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Post by Roger on Jun 25, 2009 18:26:55 GMT -5
On the money Ran
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Post by RUBICON19 on Jun 25, 2009 21:26:41 GMT -5
6/25/09 Continued
PM Treadmill 30 Mins Incl 12 Speed 3.5-4.0 Cals 417
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Post by RUBICON19 on Jun 26, 2009 6:13:19 GMT -5
6/26/09 AM
Treadmill 40 mins Speeds 3.2 - 4.0 Incl 6-12 Cals 470
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Post by RUBICON19 on Jun 26, 2009 13:48:59 GMT -5
6/29/09 Continued:
Pull ups w/ weight + 50 x 6 + 50 x 6 + 50 x 5
Chest supported T bar row 135 x 6 135 x 6 135 x 6
DB row 110 x 6 115 x 6
Seated cable row 240 x 6 255 x 4
Rack deads 315 x 6 320 x 6 325 x 6
BB shrug 405 x 6 365 x 6
DB shrugs 120 x 6 130 x 6
Walk Lake 1 HR
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Post by RUBICON19 on Jun 26, 2009 20:24:50 GMT -5
6/29/09 Continued
Treadmill 30 mins Incl 12 Cals 480
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Post by RUBICON19 on Jun 27, 2009 22:12:48 GMT -5
6/27/09
AM Walk lake +, about 1 HR 15 mins
PM Jog 3.5 miles
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Post by Roger on Jun 28, 2009 6:19:07 GMT -5
You doing some serious CARDIO Ran. Great job. Kick Butt and take names in July
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Post by fit on Jun 28, 2009 6:45:13 GMT -5
Looking great, Randy.
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Post by RUBICON19 on Jun 28, 2009 11:15:29 GMT -5
Thanks for the support guys!!!
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