|
Post by RUBICON19 on Jun 28, 2009 11:15:58 GMT -5
6/28/09
at Track:
1 Lap warm up
Stadium staris x 6
3 mile jog cool down SPRINT last straight
|
|
|
Post by RUBICON19 on Jun 29, 2009 13:50:08 GMT -5
6/29/09
Incl DB press 80 x 9 85 x 8 90 x 7
Flat DB press 80 x 11 75 x 12 RP (1 pause)
Incl DB flye 40 x 15 45 x 15
Cable cross 45 x 20 50 x 20
Cable crunch 150 x 15 165 x 12
Hang abs BW x 15 BW x 15
Wlak Lake + 1 HR
|
|
|
Post by RUBICON19 on Jun 29, 2009 15:32:32 GMT -5
6/29/09 Afternoon
Treadmill 30 Mins Speed up to 4.0 Incl 12 Cals 398
MORE tonight!
|
|
|
Post by intenceman on Jun 29, 2009 17:43:12 GMT -5
398 cals in 30 min? You kicked ass! Keep up the great training!
|
|
|
Post by RUBICON19 on Jun 29, 2009 20:41:02 GMT -5
398 cals in 30 min? You kicked ass! Keep up the great training! Thanks bro. Tonights was even better 229 cals in 10 Mins 5 minute warm up 10, 15 scond sprints on Eliptical 1 minute cool down
|
|
|
Post by RUBICON19 on Jun 29, 2009 20:54:41 GMT -5
After a looooong day of dieting, I am slamming down my carb meal. This thing ROCKS!!
1) Egg white pancake
2) 6 oz Tilapia + asparagus + 2 tspn almond butter
3) 6 oz Tilapia + asparagus + 2 tspn almond butter
4) 6 oz Tilapia + asparagus + 2 tspn almond butter
5) 6 oz Tilapia + asparagus + 2 tspn almond butter
CARB MEAL!! YEAH BUDDY!!!
1.5 Cups french cut green beans
1/2 cup oats 1 Tblspn Almond butter 1 tspn Smart Balance light Cinnimon & Splenda Walden farms sugar free syrup 1.5 cup fresh blueberries
Sweet potato 1 Tblspn Almond butter 1 tspn Smart Balance light Cinnimon & Splenda
|
|
|
Post by RUBICON19 on Jun 30, 2009 13:40:22 GMT -5
6/30/09
Squats 315 x 9 320 x 9
Leg press 12 Plates x 12 14 Plates x 12
DB walking lunges 40 x 15 50 x 15
Strive Leg curl (mid range) 80 x 9 90 x 7
Stiffs 245 x 12 250 x 12
Strive leg curl (end range) 60 x 15 70 x 15
Treadmill 60 Mins Speeds 3.2 - 3.5 Incl 2 - 6 Cals 443
|
|
|
Post by Roger on Jun 30, 2009 18:56:23 GMT -5
Diet and Training = AWESOME
|
|
|
Post by RUBICON19 on Jul 1, 2009 13:36:52 GMT -5
Diet and Training = AWESOME Thanks Rog..
|
|
|
Post by RUBICON19 on Jul 1, 2009 13:37:20 GMT -5
7/1/09
Incl DB curl 35 x 9 40 x 9
Cable curl 115 x 12 115 x 12
Conc curl 20 x 15 25 x 15
Rev cable wrist curl 45 x 12 60 x 9
Behind back BB wrist curl 75 x 15 85 x 12
Leg press calf 12 Plates x 12 14 Plates x 9
Seated calf 90 x 15 115 x 12
Treadmill 60 mins Speeds 3.2 - 3.5 Incl 2 - 6 Cals 488
|
|
|
Post by RUBICON19 on Jul 1, 2009 20:19:46 GMT -5
7/1/09
Afternoon Treadmill 30 Mins Speed 3.3 Incl 2-12 Cals 289
PM Treadmill 30 Mins speed 3.3 Incl 2 Cals 195
|
|
|
Post by RUBICON19 on Jul 2, 2009 12:52:46 GMT -5
7/2/09
Seated Mil press 155 x 9 160 x 7
DB side lats 40 x 12 45 x 10
Cable side lats 20 x 15 25 x 13 w/ spot
CG bench 215 x 7 215 x 7 w/ light spot
Rope pushdown 120 x 12 125 x 12
One arm DB ext 25 x 15 30 x 13
Treadmill 60 Mins Speeds 3.2 - 3.5 Incl 2 - 6 Cals 455
|
|
|
Post by RUBICON19 on Jul 2, 2009 21:29:55 GMT -5
7/2/09 Continued
Treadmill 60 Mins Speed 3.3 Incl 2 Cals 389
|
|
|
Post by Roger on Jul 3, 2009 11:57:28 GMT -5
Looking good Ran. Had one of the judges tell me the treadmill take size off legs. I do not agree,we were made for walking great distances.Ask Moses LOL What's your opinion?
|
|
|
Post by RUBICON19 on Jul 3, 2009 14:04:29 GMT -5
Looking good Ran. Had one of the judges tell me the treadmill take size off legs. I do not agree,we were made for walking great distances.Ask Moses LOL What's your opinion? My legs are the least of my worries. Strong point. So, I dont think I have an issue with it.
|
|
|
Post by RUBICON19 on Jul 3, 2009 14:05:06 GMT -5
What did he suggest Rog? A bike maybe?
|
|
|
Post by RUBICON19 on Jul 3, 2009 14:05:35 GMT -5
7/3/09
T Bar row w/ chest support 160 x 9 170 x 7
Lat pulldown 180 x 12 185 x 12
One arm cable row 80 x 12 80 x 15 RP 95 x 6, Drop - 80 x 4, Drop- 65 x 4
Deads 250 x 20 260 x 20
DB shrug seated 75 x 12 85 x 9
Behind back shrug 225 x 15 235 x 12
Treadmill 60 Mins Speed 3.2 Cals 318
|
|
|
Post by Roger on Jul 3, 2009 18:22:09 GMT -5
What did he suggest Rog? A bike maybe? That's exactly what I was told.
|
|
|
Post by RUBICON19 on Jul 3, 2009 21:40:16 GMT -5
What did he suggest Rog? A bike maybe? That's exactly what I was told. Probably the best bet..
|
|
|
Post by RUBICON19 on Jul 4, 2009 9:10:33 GMT -5
7/4/09
HIT on Elip 16 Mins 283 cals.
|
|