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Post by RUBICON19 on Aug 6, 2009 19:03:36 GMT -5
Hey, in your opinion am I doing cardio at too high intensity, treadmill 30 min. 10 degree incline, 3.5 mph and I don't hold on the bars though most of it. That is pretty high.. I am doing 30 mins LISS cardio at speed 3.2 and incl 2. Will increase over time though. Doing 2 HIT sessions per week on non weight days. I was doing CRAZY cardio for my last show, but I had to lose a TON of fat. I am hoping to get away with alot less this time around. I was doing HIT, HILLS, INTERVALS, you name it, so... Everyone seems to have a different opinion on this. I personally get very bored doing LISS cardio, but I need to stick to it in an attempt to retain more muscle mass.. At the same time, I feel ALOT better when I do HIT cardio. Even on a keto type diet. Strange but true.. I am forcing myself to hold back right now. In all honesty I want to get up every morning and do 16 - mins of HIT.
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Post by RUBICON19 on Aug 7, 2009 5:18:01 GMT -5
Modified CHA DIET
1) 5 Whole eggs + 1/4 whites
2) Sludge
This workout was AMAZING!!!!!! Best one in a while!!
Flat bench 230 x 5,5,5,5,4 (2 minute rest) (2 second pause on chest)
Flat bench (only 30 sec rest) 185 x 10,9,6, Had to go to 135 x 10
DB chest stretch 40 x 60 sec.
Seated DB press 50 x 10 60 x 9 70 x 6
DB upright row (only 30 sec rest) 30 x 10,10,10,10
Delt stretch x 60 sec.
CG bench 135 x 10 155 x 10 185 x 6
Tricep pushdown (only 30 sec rest) 135 x 10,10,10,10
tri stretch BW x 60 sec.
Cable rope crunch 170 x 15 170 x 12 170 x 10
Hang abs (only 30 sec rest) BW x 15,15,15,15
3) POST WORKOUT Prison food 2 scoops whey 1 cup skim milk (lactaid) 2 Tblspn NPB 1 cup oats
4)
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6)
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Post by RUBICON19 on Aug 7, 2009 17:55:38 GMT -5
8/7 continued
Heading out to skate for an hour
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Post by RUBICON19 on Aug 8, 2009 9:49:45 GMT -5
8/8/09
AM SPIN class!!!
First time ever! It was AWESOME! I am addicted!
YEAH BUDDY!
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Post by Roger on Aug 8, 2009 11:16:37 GMT -5
8/8/09 AM SPIN class!!! First time ever! It was AWESOME! I am addicted! YEAH BUDDY! Always wanted to try that,but no gym in my area offers it.
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Post by RUBICON19 on Aug 8, 2009 11:26:26 GMT -5
8/8/09 AM SPIN class!!! First time ever! It was AWESOME! I am addicted! YEAH BUDDY! Always wanted to try that,but no gym in my area offers it. DO IT if you ever get the chance!
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Post by RUBICON19 on Aug 9, 2009 10:17:21 GMT -5
Off to hike Mount Sunapee. Good times!
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Post by RUBICON19 on Aug 10, 2009 6:08:13 GMT -5
8/10/09
AM Treadmill Intervals Speeds 6-8 Cals 328
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Post by RUBICON19 on Aug 10, 2009 13:38:31 GMT -5
8/10/09 AM Treadmill Intervals Speeds 6-8 Cals 328 Palms in pullups w/ weight + 35 x 5,5,5,5,5 V bar pulldown 135 x 10,10,10,10 (30 sec rest) DB row 90 x 10 100 x 8 110 x 6 Seated cable row 150 x 10,10,10,10 (30 sec rest) Back W stretch + 10 x 60 sec Back TH stretch x 60 sec. Seated Alt DB curl 40 x 10 45 x 8 50 x 6 Incl DB curl 20 x 10,10,10,10 (30 sec rest) BB wrist curl 65 x 15 65 x 12 Bicep stretch x 60 sec. Treadmill 30 Mins Speed 3.5 Incl 2 Cals 209
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Post by RUBICON19 on Aug 10, 2009 20:45:02 GMT -5
Lil posing Pre OCB Yankee Classic
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Post by RUBICON19 on Aug 11, 2009 5:26:04 GMT -5
8/11/09
AM Treadmill 20 Mins Intervals + 5 Min cool down Speeds 6-8 Cals 365
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Post by RUBICON19 on Aug 11, 2009 12:24:01 GMT -5
8/11/09 AM Treadmill 20 Mins Intervals + 5 Min cool down Speeds 6-8 Cals 365 What a day! Me and the Big Kat felt right back at home with the 4-6 rep range!!! Aaaaahhhhh... Sooo good! Flat bench 245 x 6 250 x 5 255 x 4 Incl DB press w/ twist 90 x 6 90 x 5 90 x 4 Flat DB press w/ twist 90 x 6 Leg press calf 16 Plates x 8 16 Plates x 8 Seated calf 125 x 8 135 x 8
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Post by RUBICON19 on Aug 11, 2009 17:28:25 GMT -5
8/11/09
FAT TRACK II = 7.1 BF%
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Post by mrky03 on Aug 11, 2009 19:12:23 GMT -5
You looked great in the video Randy! AWESOME WHEELS!
I love it when its a nice day like that and you can get outside at a show. What kind of tan were you using? Looks like Dream Tan, thats what I use mostly.
Keep it rolling!
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Post by RUBICON19 on Aug 11, 2009 20:30:34 GMT -5
You looked great in the video Randy! AWESOME WHEELS! I love it when its a nice day like that and you can get outside at a show. What kind of tan were you using? Looks like Dream Tan, thats what I use mostly. Keep it rolling! Thanks Joel!!!!!!!!!!!! Looking to improve alot come Oct!! It was beautiful otside that day. Pretty HOT though.. I used the SINGLE application Jan Tana.. New product. Ultra 10 minute tan I thin k its called. Easy
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Post by fit on Aug 12, 2009 6:30:16 GMT -5
Nice vid!
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Post by RUBICON19 on Aug 12, 2009 12:26:06 GMT -5
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Post by RUBICON19 on Aug 12, 2009 12:26:31 GMT -5
8/12/09
AM Treadmill 35 Mins Speed 3.5 Incl 2 Cals
EZ bar curl 100 x 6 105 x 6 Tricep pushdown 170 x 6 180 x 6
Alt DB curl 60 x 6 60 x 6 Lying Tri Ext 100 x 6 100 x 6
DB Hammer curl 50 x 6 55 x 6 Behind back pushdown 195 x 6 200 x 6
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Post by mrky03 on Aug 12, 2009 13:59:55 GMT -5
I'll have to check into that, it is good color. I've used other Jan Tana products in the past and they were always hard to apply evenly.
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Post by RUBICON19 on Aug 12, 2009 14:34:04 GMT -5
8/12/09 Continued:
Walked Jule 50 mins.
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