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Post by RUBICON19 on Jul 26, 2009 9:36:21 GMT -5
Here we GO! Already off and running, literally!! Got up and HIT my AM cardio: 7/26/09 Treadmill Intervals 20 Mins Speeds 6-8 Cals 308 Planning to do the Granite state open on Oct 31st. Usually a GREAT show. Turtle runs a tight ship and brings in ALOT of tuff competition. Looking forward to it. Time to improve = 14 WEEKS! YEAH BUDDY! Game ON! Granite State: www.granitestateopen.com/pages/competition.htmlSmashing my eggwhite pancake as I type. YUM!!! |
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Post by fit on Jul 26, 2009 13:16:55 GMT -5
w00t!
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Post by RUBICON19 on Jul 27, 2009 7:40:27 GMT -5
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Post by RUBICON19 on Jul 27, 2009 7:41:10 GMT -5
7/27/09
AM
Treadmill
20 Mins
Intervals
Speeds 6-8
Cals 306
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Post by RUBICON19 on Jul 27, 2009 12:53:39 GMT -5
7/27/09 AM Treadmill 20 Mins Intervals Speeds 6-8 Cals 306 Afternoon: Flat bench 225 x 5,5,5,5,5 Incl Bench 210 x 5 210 x 4 Flat DB press w/twist 85 x 6 90 x 6 DB chest stretch 35 x 65 sec. Cable rope crunch 180 x 12 180 x 12 Hang abs BW x 15 BW x 15 |
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Post by RUBICON19 on Jul 27, 2009 15:29:50 GMT -5
7/27/09 DIET
1) 6 whole XL eggs + 1/2 cup whites + 1/4 cup blueberries
2) 2 scoops whey + 2 Tblspn NPB (Sludge)
3) 8 oz Turkey cutlets + 1/4 cup cashews
4) 8 oz Chicken + 2 Tblspn Almond butter
5) 2 scoops whey + 2 Tblspn NPB (Sludge)
6) 8 oz Salmon + 1 Tblspn Olive oil + asparagus
7) 2 scoops Casein + 1 Tblspn Udos oil
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Post by RUBICON19 on Jul 27, 2009 19:43:55 GMT -5
7/27/09 Continued
PM
Elip
16 Mins
HIT
Level 1
Cals 289
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Post by RUBICON19 on Jul 28, 2009 5:29:34 GMT -5
7/28/09
AM
Treadmill
30 Mins
Incl Int
277 Cals
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Post by RUBICON19 on Jul 28, 2009 13:17:20 GMT -5
7/28/09 AM Treadmill 30 Mins Incl Int 277 Cals BK and I had such aSOLID workout today!!!! Legs felt GREAT! Squat (2 second pause in bottom position) 275 x 5,5,5,5,5 Leg press 14 Plates x 6 15 Plates x 6 Stiffs 325 x 6 Leg press calf 17 Plates x 8,8,8 Seated calf 165 x 8 165 x 8 Quad stretch x 65 sec Ham stretch x 65 sec. Calf stretch on leg press 270 x 70 sec. |
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Post by mrky03 on Jul 28, 2009 19:34:07 GMT -5
Bring it Randy!
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Post by RUBICON19 on Jul 28, 2009 20:07:28 GMT -5
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Post by RUBICON19 on Jul 29, 2009 14:10:33 GMT -5
7/29/09
EZ bar curl
100 x 5,5,5,5,5
DB hammer curl
50 x 6
55 x 6
Preacher curl
105 x 5
105 x 5
BB wrist curl
100 x 10
100 x 8
Pinwheels
40 x 10
45 x 8
Bicep stretch x 70 sec.
Cable rope crunch to sides
105 x 12 each
120 x 12 each
Hang abs with twist to sides
BW x 10 each
BW x 10 each
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Post by RUBICON19 on Jul 29, 2009 20:26:37 GMT -5
1) No carb eggwhite pancake w/ 2 whole eggs + whites, Topped w/ Almond butter
2) 2 scoops whey + 2 Tblspn Natty PB (sludge) + 1 grapefruit
3) 2 scoops whey + 2 Tblspn Natty PB + 3/4 cup Bberries (sludge)
4) 8 Pieces salmon/tuna sushi + seaweed salad
5) 8 oz lean ground beef + 1/4 cup cashews + 1 cup broccoli
6) 2 scoops whey + 2 Tblspn Natty PB (sludge)
7) CARB REFEED
French cut green beans
Oats, bberries, Honey, Almond butter, Smart Balance, SF syrup
Sweet poatao, almond butter, SB
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Post by RUBICON19 on Jul 30, 2009 12:39:19 GMT -5
7/30/09
AM Treadmill
30 Mins
Incl 2
Speed 3.2
Cals 188
Incl DB press
70 x 15
75 x 12
80 x 10
40 x 20
Flat DB press
60 x 12
65 x 10
70 x 8
35 x 20
Flat DB flye
40 x 12
45 x 10
50 x 9
25 x 20
Lying Tricep ext
70 x 18
75 x 13
80 x 10
45 x 23
Straight bar pushdowns
130 x 12
135 x 10
140 x 8
75 x 20
Ab wheel 3 x 15
PWO Treadmill
30 Mins
Incl 2
Speed 3.2
Cals 181
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Post by RUBICON19 on Jul 30, 2009 20:42:21 GMT -5
Started the Hydroxy cut cleanse today. Its been 3 months since the last bottle. Will do again after the Oct. contest.
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Post by Roger on Jul 31, 2009 3:06:10 GMT -5
Training and Diet looking great Ran
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Post by RUBICON19 on Jul 31, 2009 5:27:31 GMT -5
7/31/09
AM Treadmill
Intervals
Speeds 6.0 - 8.0
20 Mins
Cals 308
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Post by masterschamp on Jul 31, 2009 7:40:09 GMT -5
Everything looks great,Randy.....best of luck to you, bro.
BTW...if the avatar shot is from your last contest you looked great!
Keith
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Post by RUBICON19 on Jul 31, 2009 13:21:41 GMT -5
Everything looks great,Randy.....best of luck to you, bro. BTW...if the avatar shot is from your last contest you looked great! Keith Thanks alot Keith. I have alot to improve on. I appreciate it! |
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Post by RUBICON19 on Jul 31, 2009 13:22:03 GMT -5
7/31/09 AM Treadmill Intervals Speeds 6.0 - 8.0 20 Mins Cals 308 Lat pulldown 180 x 10 195 x 8 180 x 15 RP Chest support T bar row 135 x 10 145 x 7 Back W stretch x 70 sec. Back TH stretch x 70 sec. Preacher curl 80 x 10 90 x 6 70 x 17 RP Pinwheels 25 x 20 30 x 12 Bicep stretch x 70 sec. Treadmill 30 Mins speed 3.2 Incl 2 Cals 191 |
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