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Post by RUBICON19 on Jun 8, 2009 20:02:00 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! YEAH BUDDY! Blast'n it out!
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Post by RUBICON19 on Jun 9, 2009 14:05:55 GMT -5
6/9/09
Pullups w/ weight + 35 x 5,5,5,5,5
V bar pulldown 180 x 10 185 x 10 RP (1pause) 190 x 8 RP (1pause) ,Drop-150 x 3
Bent cable pull 90 x 12,12,12,12,10,10,10 (30 sec rest)
Lat stretch BW x 60 sec.
Alt DB curl 50 x 10 55 x 8 RP (1 pause) 55 x 5, D-40 x 4, D-30 x 5
Incl DB curl 20 x 12,12,11,8,8,8,8 (30 sec rest)
Bi stretch x 60 sec.
Treadmill Intervals 20 Mins Speeds 5.5 - 7.5 Cals 311
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Post by RUBICON19 on Jun 10, 2009 13:40:41 GMT -5
6/10/09
Squat (ATG + 2 second hold at bottom) 295 x 5,5,5,5,5
Leg press 8 Plates x 12 10 Plates x 12 12 Plates x 12
Walking DB lunges 35 x 15 each 40 x 15 each
Strive Leg curl (mid range) 70 x 9 80 x 9
BB stiffs 225 x 12 225 x 12
Strive leg curl (end range) 45 x 15 55 x 15
Leg press calf 8 Plates x 12 10 Plates x 12
Seated calf 90 x 15
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Post by RUBICON19 on Jun 10, 2009 20:40:58 GMT -5
6/10/9 continued:
Afternoon; walked Jule @ lake 50 mins.
PM walked lake 50 mins.
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Post by RUBICON19 on Jun 11, 2009 14:39:47 GMT -5
6/11/09
Walked Jule @ lake 50 mins
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Post by RUBICON19 on Jun 12, 2009 14:15:17 GMT -5
6/12/09
Seated Mil press 170 x 5,5,5,5,5
DB side lats 35 x 12 35 x 12, D-25 x 10, D-15 x 8
Cable side lats 15 x 15 25 x 15 RP (1 pause)
CG bench 210 x 9 210 x 7
Rope pushdowns 120 x 10 125 x 12 RP (2 pauses)
One arm DB ext 20 x 15 25 x 12 + 3 forced
Treadmill 60 mins Speed 3.2-3.5 Incl 2 Cals 441
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Post by RUBICON19 on Jun 12, 2009 19:00:31 GMT -5
6/12/09 Continued:
Walk lake 50 mins.
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Post by Roger on Jun 13, 2009 13:30:10 GMT -5
Doing AWESOME job Ran
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Post by RUBICON19 on Jun 13, 2009 15:13:38 GMT -5
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Post by RUBICON19 on Jun 13, 2009 15:14:03 GMT -5
6/13/09
**D4X x 2 ** Xtend 2 scoops
Walk lake with Jule and Pokey 50 Mins.
1) egg white pancake w/ almond butter + 1/2 cup bberries+ 1 grapefruit
** 2 scoops Vaso Charge ** 10 scoops Xtend
(Back Thickness workout)
Deads 245 x 20 245 x 20
T Bar row 135 x 9 160 x 9 RP
DB row 105 x 12 110 x 12
Seated cable row 185 x 15 215 x 8, D-185 x 5, D-155 x 4
BB shrug 315 x 12 365 x 9
Seated DB shrug 70 x 15 75 x 15
Cable rear delts 25 x 20 25 x 20
2) 2 scoops whey + 1 Tblspn Udos
** 2 scoops Xtend for cardio Walked lake 50 Mins
3) 8 pieces salmon sushimi + seewead salad
4) Tilapia + asparagus + Almond butter
5) Tilapia + asparagus + Almond butter
6) Eggwhite pancake w/ almond butter
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Post by fit on Jun 14, 2009 7:34:20 GMT -5
245x20??!?!?!?! My back just whimpered reading that.
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Post by RUBICON19 on Jun 14, 2009 10:20:03 GMT -5
245x20??!?!?!?! My back just whimpered reading that. Still babying the injured back, so figured I would stick with some lighter weight and do some reps.
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Post by RUBICON19 on Jun 14, 2009 12:54:40 GMT -5
6/14/09
Treadmill HIT 5 min warm up Speeds 6&10 40 sec @ 6 + 20 sec @ 10 for 10 mins 5 min cool down
Cals 288
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Post by RUBICON19 on Jun 15, 2009 13:10:07 GMT -5
6/15/09
* 2 D4X * 3 EFAs **** 10 scoops Xtend throughout morning
1) egg white pancake w/ almond butter
2) 6 oz Tilapia + asparagus + almond butter
* 2 scoops Vaso charge * 1 scoop Creaform * 1 scoop Glutaform
Flat DB flye SSW/ Flat BB press 60 x 10 / 185 x 3 70/50 x 10 / 185/135 x 5 (drop sets)
Incl bench SSW/ Cable flye 135 x 10 / 4 x 10 135 x 10 RP / 4 x 10 RP
Seated cable press 8 x 6 D- 6 x 4
Chest stretch 25 x 60 sec.
Preacher curl SSW/ Undergrip pulldown 80 x 10 / 180 x 5 90 x 6 / 180/150 x 8 (drop set)
High cable curl SSW/ EZ bar curl 45 x 10 / 70 x 8 45 x 10 / 70 x 10 RP
Conc curl 30 x 7 D- 20 x 4
DB wrist curl SSW/ Rope curl 25 x 10 / 75 x 10 25 x 10 / 75 x 10
Pinwheels 30 x 8 D- 20 x 10
3) 6 oz Tilapia + asparagus + 1 Tblspn Udos oil
* 2 D4X
Walk Jule @ lake 50 mins.
4) 6 oz Tilapia + asparagus + almond butter
5) 6 oz Tilapia + asparagus + Udos oil
* 2 scoops Xtend
Walk Lake 50 mins.
6) 6 oz Top round + asparagus
* 3 Knockout
« Last Edit: Today at 8:32pm by RANDY »
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Post by RUBICON19 on Jun 16, 2009 12:40:08 GMT -5
6/16/09
AM - Teadmill 30 mins Incl. 12 Speed 3.2 Cals 360
Leg ext (with 5 second hold) SSW/ Squat 105 x 10 / 225 x 10 130 x 10, + RP x 10 more straight reps / 225 x 10
Leg press (1+1/4 reps) 10 Plates x 10 12 Plates x 10
DB lunge 70 x 8, Drop - 50 x 4
Leg curl SSW/ Stiffs 95 x 8 / 225 x 10 95 x 6, Drop-70 x 4 / 225 x 10
Leg curl 95 x 6, D-70 x 4 more
Leg press calf 14 Plates x 12 180 x 12 (DC style)
Seated calf 90 x 23 RP
Treadmill 30 mins Incl 2-12 intervals Speeds 3.2 Cals 295
Walked Jule @ Lake 50 mins.
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Post by RUBICON19 on Jun 17, 2009 13:02:47 GMT -5
6/17/09
Walked Jule @ Lake 50 Mins.
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Post by intenceman on Jun 17, 2009 19:59:27 GMT -5
Workouts looking great, Randy! 5 weeks+ left by my figuring. Time to burn!
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Post by RUBICON19 on Jun 17, 2009 20:04:59 GMT -5
Workouts looking great, Randy! 5 weeks+ left by my figuring. Time to burn! You got it.. 5.5
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Post by RUBICON19 on Jun 17, 2009 20:05:20 GMT -5
Continued:
HIT cardio on treadmill 5 min warm up +10 sprints @ speed 10 +10 Mins of hill intervals 12-2 + 5 min cool down
400 cals
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Post by RUBICON19 on Jun 17, 2009 21:04:02 GMT -5
CARB MEAL never tasted SO GOOD!
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