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Post by Roger on Jun 1, 2009 19:24:19 GMT -5
Great job Ran
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Post by RUBICON19 on Jun 2, 2009 12:01:08 GMT -5
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Post by RUBICON19 on Jun 2, 2009 12:01:26 GMT -5
6/2/09
Pull Ups w/ weight +30 x 5,5,5,5,5
DB Pullover 85 x 10 100 x 10 100 x 10
V Bar pulldown 170 x 8 180 x 8 190 x 11 RP
Bent over cable pull 90 x 12,12,12,10,10,10,10
Seated Alt. DB curl 50 x 9 55 x 6 55 x 7 RP, Drop-40 x 4
Incl DB curl 20 x 12,12,12,10,10,8,8
Lying leg raise x15 x15 x15
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Post by RUBICON19 on Jun 3, 2009 13:19:51 GMT -5
6/3/09
Squat 285 x 5,5,5,5,5
BB Lunge 140 x 10 145 x 10 150 x 10
Leg press 9 Plates x 12,12,12,12,12,12,12 (30 sec rest)
Stiff legs 205 x 5,5,5,5,5
Leg curl (strive) 55 x 12,12,12,12,12,12,12
Leg press calf (DC style) 180 x 12
Seated calf 90 x 12 90 x 12 90 x 12
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Post by fit on Jun 4, 2009 6:27:15 GMT -5
You and BK... who collapsed first?
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Post by RUBICON19 on Jun 4, 2009 13:31:26 GMT -5
You and BK... who collapsed first? BK everytime
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Post by RUBICON19 on Jun 4, 2009 13:31:43 GMT -5
6/4/09
Hang abs x 15 x 15 x 15
Cable crunch 135 x 15 150 x 10 135 x 15
ball crunch x 12 x 12 x 12
Lying lg raise x 12,12,12,12,12,12,12 (30 sec rest)
Walked Jule 1.5 hours
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Post by mrky03 on Jun 4, 2009 17:31:57 GMT -5
6/4/09 Hang abs x 15 x 15 x 15 Cable crunch 135 x 15 150 x 10 135 x 15 ball crunch x 12 x 12 x 12 Lying lg raise x 12,12,12,12,12,12,12 (30 sec rest) Walked Jule 1.5 hours Ab man! Pics?
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Post by intenceman on Jun 5, 2009 9:46:28 GMT -5
BK? Burger King? (I've been dieting tooo long, lol).. Are you cutting right now?
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Post by RUBICON19 on Jun 5, 2009 13:40:50 GMT -5
BK? Burger King? (I've been dieting tooo long, lol).. Are you cutting right now? BK stand for Big Kat, my training partner.. LOL. I am cutting!!
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Post by RUBICON19 on Jun 5, 2009 13:41:06 GMT -5
-------------------------------------------------------------------------------- 6/5/09
Mil press 165 x 5,5,5,5,5
Seated DB press 85 x 6 80 x 4, D-65 x 4, D-50 x 4
DB side lats 35 x 12 40 x 10, D-30 x 6, D-20 x 6
DB front raise 35 x 12 40 x 12, D-30 x 4, D-20 x 4
Wide grip cable upright row 105 x 12,12,12,12,10,8,8
CG bench 210 x 8 215 x 6 220 x 4 135 x 30
Tricep pushdown 135 x 12,12,12,12,12,10,10
Treadmill 20 mins Intervals Speeds 6.0-8.0 Cals 328
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Post by mrky03 on Jun 5, 2009 18:36:22 GMT -5
What's the diet looking like? I'm getting geared up for mine, gonna start early so I can play around with it some this year. So many stratigies in that book huh?
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Post by RUBICON19 on Jun 5, 2009 20:36:02 GMT -5
What's the diet looking like? I'm getting geared up for mine, gonna start early so I can play around with it some this year. So many stratigies in that book huh? I have been lowering carbs slowly. Its looking more like the Cut Diet with each day..
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Post by RUBICON19 on Jun 6, 2009 9:26:31 GMT -5
6/6/09
Treadmill 1 Hour Speed 3.2 - 3.5 Cals 345
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Post by mrky03 on Jun 6, 2009 13:27:29 GMT -5
What's the diet looking like? I'm getting geared up for mine, gonna start early so I can play around with it some this year. So many stratigies in that book huh? I have been lowering carbs slowly. Its looking more like the Cut Diet with each day.. I'm going to start earlier this year, been looking over Skip Lacour's nutrition book at the different approaches. For sure going to increase protein and increase the frequency of my meals. Time to take things to the next level right!!! How's the back?
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Post by RUBICON19 on Jun 6, 2009 15:56:11 GMT -5
I have been lowering carbs slowly. Its looking more like the Cut Diet with each day.. I'm going to start earlier this year, been looking over Skip Lacour's nutrition book at the different approaches. For sure going to increase protein and increase the frequency of my meals. Time to take things to the next level right!!! How's the back? YES IT IS!!!!! Back is ok. Not great, but better. See below:
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Post by RUBICON19 on Jun 6, 2009 15:56:37 GMT -5
6/6/09 continued:
Deads 225 x 20 225 x 20 225 x 15 (stopped before lower back got too fatigued)
Lat pulldown behind 155 x 12 160 x 10 165 x 8, D-150 x 4, D-135 x 3
Chest support T bar row 90 x 12 100 x 10 115 x 12 RP
DB row 100 x 12 100 x 10 100 x 15 RP
Seated cable row 155 x 12,12,12,10,10,8,8
BB shrug 325 x 5,5,5,5,5
Seated DB shrug 65 x 12,12,12,12,12,12,12
Cable rear delts 20 x 15,15,15,15,15,15,15
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Post by RUBICON19 on Jun 8, 2009 12:52:27 GMT -5
6/8/09
Flat bench 225 x 5,5,5,5,5 (2 second pause on chest on each rep)
Incl bench 200 x 8 205 x 8 RP (1 pause) 210 x 8 RP (2 pauses)
Seated cable press 6 x 12,12,12,10,8,8,8 (30 sec Max rest)
Cardio tonight
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Post by mrky03 on Jun 8, 2009 18:08:36 GMT -5
Hang tough Randy, this contest training definitely isn't for the faint of heart! You're going to go into this show at your best for sure!
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Post by RUBICON19 on Jun 8, 2009 20:01:35 GMT -5
6/8/09 Continued
AFTERNOON: Treadmill 20 Mins Intervals Speeds 5.5 - 7.5 Cals 310
PM: Treadmill Incl Intervals Incl. 2 - 12 Cals 315
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