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Post by RUBICON19 on May 21, 2009 14:26:46 GMT -5
5/21/09
Mil press 175 x 6 180 x 5
Seated DB press w/ twist 85 x 5 85 x 4
DB side lats 55 x 6 60 x 6
Lying Tri ext 120 x 6 125 x 6
Overhead DB ext 105 x 6 110 x 5
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Post by RUBICON19 on May 22, 2009 19:31:15 GMT -5
BLEW OUT my back today in a BIG way!! OMG! I cant even put on shoes. Went to a chiropractor for readjusment and some stim. First time ever, so you know its bad. I NEVER go to a doctor of any sort. Hope to be back in the game next week!!
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Post by RUBICON19 on May 23, 2009 17:05:56 GMT -5
5/23/09
Painful to sit, stand, lay down, BUT I can walk.
Walked Jule 1 hour. Stoppe at my gym along the way to try eliptical. I CAN DO IT!!!!
Elip 30 Mins Random Level 1 Cals 441
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Post by Roger on May 24, 2009 6:39:16 GMT -5
Sorry to hear about the back. Be smart Ran don't do to much. You will be back in no time
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Post by RUBICON19 on May 25, 2009 12:20:08 GMT -5
5/25/09
Flat bench 205 x 5,5,5,5,5
Incl Bench 185 x 8 185 x 7 185 x 6
Incl DB flye 50 x 10 55 x 10 55 x 10
Flat DB flye 55 x 10 55 x 10 55 x 8
Seated cable flye/press (30 sec rest) 5 x 12,12,12,12,12,12,12
Eliptical Random 30 Mins Level 1 Cals 443
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Post by RUBICON19 on May 25, 2009 12:20:47 GMT -5
Sorry to hear about the back. Be smart Ran don't do to much. You will be back in no time Thanks Rog. About 50% better today ;D
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Post by RUBICON19 on May 26, 2009 12:30:03 GMT -5
5/26/09
BW 192 Days 61
* 2 Dialene 4X * 3 Scivation EFAs * 1 Animal Pack
1) 2 Kashi Go lean grain waffles + 1.75 cup eggwhites + 1 cup strawberries
2) 1 cup Green goodness juice + 2 scoops whey
* 2.5 scoops Vaso * 1 scoop Creaform * 1 scoop Glutaform
*** 6 scopps Xtend during workout:
Pullups w/ weight +25 x 5,5,5,5,5
DB pullover 70 x 10 80 x 10 80 x 10
V Bar pulldown 150 x 8 165 x 8 165 x 8
Bent rope pull 90 x 12,12,12,1010,8,8
Seated Alt DB curl 35 x 8 40 x 8 45 x 8
Incl DB curl 20 x 12,12,10,9,8,8,8
*** 2 scoops Xtend during cardio
Elip Random 30 Mins Level 1 Cals 435
3) 2 scoops VP2 + 2 scoops Carb Slam
4) Egg beater omlette w/ tomatos, mushroom, spinach, provalone + Nut grain pancakes (IHOP) + 3 cups black coffee
5) 93% lean burger + veggies
6) 2 scoops whey + NPB
7) ?
8) ?
* 3 Knockout
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Post by RUBICON19 on May 27, 2009 13:27:31 GMT -5
5/27/09 Reminder. Just coming of a major back issue from last Friday so these #'s are way down, but I got it done!
Squat (ATG) 275 x 5,5,5,5,5
BB Lunge 135 x 10 135 x 10 135 x 10
Leg press 8 Plates x 12,12,12,12,12,12,12
Stiif legs 185 x 5,5,5,5,5
Strive leg curl 45 x 12,12,12,12,12,12,12
Leg press calf (DC style) 180 x 10
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Post by intenceman on May 27, 2009 18:36:12 GMT -5
Welcome back Randy. Just watch that back!
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Post by mrky03 on May 27, 2009 18:42:49 GMT -5
Gotta stay healthy! Hang in the Randy! Diet looks great!
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Post by RUBICON19 on May 28, 2009 13:11:37 GMT -5
Thanks guys. Just tryin to get it done!
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Post by RUBICON19 on May 28, 2009 13:12:12 GMT -5
5/28/09
Hang abs BW x 15 BW x 15 BW x 15
Cable crunch 115 x 20 115 x 20 115 x 20
DB side bend 35 x 20 45 x 15 50 x 15
Ball crunch BW x 15 BW x 15 BW x 15
Elip Random 30 mins Level 1 Cals 426
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Post by RUBICON19 on May 29, 2009 13:45:39 GMT -5
5/29/09
BW 191 Days 58
* 2 D4X * 3 EFA * 1 Animal pack
1) 2 cups eggwhites + 1/2 cup oats + 1 grapefruit + 1 Tblspn NPB + 12 Almonds
2) 2.5 scoops Scivation whey + 2 Tblspn NPB
* 2 scoops Vaso * 1 scoop creaform * 1 scoop Glutaform ** 6 scoops Xtend during training
Seated Mil press 155 x 5,5,5,5,5
Seated DB press 80 x 8 80 x 8 RP
DB side lats 30 x 12 35 x 9, D-25 x 6, D-15 x 6
DB front raise 30 x 12 35 x 10, D-25 x 6, D-15 x 6
Wide grip upright cable row (30 sec rest) 105 x 12,12,10,8,8,8,8
CG bench 185 x 8 205 x 8 215 x 8 RP
Tricep pushdown (30 sec rest) 135 x 12,12,12,10,10,10,8
3) 1 scoop Carb Slam + 1 scoop Whey
4) 8 pieces Salmon sushi + 8 Unagi rolls
5)
* 2 D4X * 3 EFA
6)
7)
* 3 Knockout
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Post by mrky03 on May 29, 2009 18:49:16 GMT -5
Keep it going Randy, its getting closer!
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Post by RUBICON19 on May 30, 2009 16:16:37 GMT -5
Keep it going Randy, its getting closer! Trying
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Post by RUBICON19 on May 30, 2009 16:16:56 GMT -5
5/30/09
Deads 135 x 10 225 x 8 315 x 5 (BAD idea!) Could not go on. Back flarred up again!
Changed routine around at this point in order to finish back thickness.
Chest support T bar row 45 x 20 90 x 20 100 x 15 110 x 12 125 x 12 RP
DB row 50 x 20 65 x 20 75 x 15 80 x 12
Seated cable row 140 x 12,12,12,10,8,8,8
BB shrug 135 x 20 225 x 18 245 x 15 275 x 12
Cable shrug 110 x 12,12,12,12,12,12,12
Cable rear delts 15 x 12,12,12,12,12,12,12
Treadmill 30 Mins Incl 6 Speed 3.5
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Post by Roger on May 31, 2009 16:13:09 GMT -5
If it HURTS= STOP. Smart Ran. Training still looking very good
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Post by mrbeefy on Jun 1, 2009 6:33:45 GMT -5
Randy....
Looking good, and playing it smart...WAY TO GO!
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Post by RUBICON19 on Jun 1, 2009 13:41:09 GMT -5
Thanks guys. Time to buckle down now!!
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Post by RUBICON19 on Jun 1, 2009 13:41:30 GMT -5
6/1/09
Flat Bench 215 x 5,5,5,5,5 (all with 2 second pause on chest)
Incl bench 190 x 8 195 x 8 200 x 8 RP
Incl DB flye 55 x 10 60 x 10 65 x 8, Drop- 50 x 3
Flat DB flye 55 x 10 55 x 10 60 x 10
Seated Cable press/flye 6 x 12,12,12,12,12,12,12 (30 sec max rest)
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