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Post by RUBICON19 on Sept 2, 2009 5:23:47 GMT -5
9/2/09
Diet = CHA 2000
4:30 AM
Treadmill 45 Mins Incl 4 Speed 3.3 Cals 354
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Post by RUBICON19 on Sept 2, 2009 13:01:25 GMT -5
9/2/09 Diet = CHA 2000 4:30 AM Treadmill 45 Mins Incl 4 Speed 3.3 Cals 354 Leg ext SSW/ Squat Stack x 10 / 225 x 10 (non locking) Stack+25 x 10 / 245 x 10 (non locking) Leg press SSW/ Leg ext 10 Plates x 10 / Stack x 4, Drop x 4 10 Plates x 10 / Stack x 3, Drop x 3, Drop x 3 BB lunge 145 x 12, Drop- 95 x 6 Strive leg curl SSW/ Stiffs on step for deep stretch 80 x 10 / 185 x 10 90 x 10 / 190 x 10 Strive leg curl 90 x 10, Drop - 55 x 6 Leg press calf SSW/ Seated calf 14 Plates x 10 / 90 x 10 14 Plates x 10 / 90 x 10 Leg press calf 14 Plates x 10, Drop-12 Plates x 6
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Post by RUBICON19 on Sept 2, 2009 15:52:03 GMT -5
9/2/09
Walked Jule 50 Mins Cals 400
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Post by mrky03 on Sept 2, 2009 20:30:54 GMT -5
You are an eating MACHINE! Do you look better the next day after one of these meals? No, not right away. I hold some water the day after, but thats about it. It fills me out and gets me reved up for another week! I may indulge a couple of times this week while I'm on vacation. Nothing too bad maybe hit a seafood buffet!
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Post by RUBICON19 on Sept 3, 2009 6:41:19 GMT -5
Yeah buddy!!!! Have fun Joel We are probably going into town for Italian this weekend!
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Post by RUBICON19 on Sept 3, 2009 12:15:06 GMT -5
9/3/09
AM
Treadmill 30 Mins Speed 3.3 Incl 4 Cals 236
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Post by RUBICON19 on Sept 3, 2009 21:05:41 GMT -5
9/3/09
AM Treadmill 45 mins Incl 4 Speed 3.3 Cals 236
PM Treadmill Intervals 6.1 - 8.1 Cool down 4.0 30 Mins Cals 400
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Post by RUBICON19 on Sept 4, 2009 12:15:51 GMT -5
9/4/09
AM
Incl DB flye SSW/ Flat bench 60 x 10 / 185 x 6 65 x 10 / 185 x 6
Incl Bench SSW/ Flat DB flye 135 x 10 / 50 x 6 155 x 10 / 50 x 6
Seated cable press/flye 90 x 8 Drop - 60 x 6
Decl crunch Med ball toss SSW/ Hang abs 6 x 15 / BW x 12 8 x 15 / BW x 10 10 x 15 / BW x 8
Cable rope crunch 180 x 12 Drop - 150 x 6
Elip. 30 Mins Random Level 3 Cals 454
Treadmill 20 Mins Incl 4 Speed 3.3 Cals 152
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Post by RUBICON19 on Sept 4, 2009 18:45:16 GMT -5
9/4/09 Just DESTROYED triceps with MO!!!! RAMO style!! Great, BRUTAL workout. Went something like Overhead DB ext after warm ups 100 x 12 110 x 6 w/spot 115 x 4, RP x 2 85 x 10 w 3 4 second negs Drop - 60 x 10 non locking Incl EZ bar ext 90 x 10 110 x 6 110 x 6, Drop - 90 x 4, drop - 70 x 4 90 x RP set 70 x 20 ME MO
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Post by RUBICON19 on Sept 5, 2009 8:01:27 GMT -5
DIET Yesterday:
1) Egg white pancake w/ 3 whole eggs + whites totaling cups. Topped with 1/2 cup blueberries + WF SF syrup
2) Sludge: 2 scoops Scivation whey + 2 Tblspns NPB + Konsyl
3) POST WORKOUT: Prison Food 2 scoops Scivation whey + 1/2 cup oats + 2 Tblspn NPB + 3/4 cup FF Lactaid milk
4) 7 oz chicken + 1 cup green beans + 2 Tblspn AB
5) Sludge: 2 scoops Scivation whey + 2 Tblspn NPB + Konsyl + 1/4 cup Bberries
6) POST WORKOUT #2 : Prison food as above
7) Texas Roadhouse: 16 oz sirloin + salad + mixed veggies (YUM!)
8) Sludge: 2 scoops Scivation whey + 1 Tblspn NPB + Konsyl
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Post by fit on Sept 5, 2009 9:37:47 GMT -5
Tell Mo to get his butt in here! Intense workouts randy- unbelieveable to keep fat at 6 and be gaining mass and strength like you are. Nice.
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Post by Roger on Sept 5, 2009 17:28:06 GMT -5
Doing great job Ran, BF 6%=AWESOME
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Post by RUBICON19 on Sept 6, 2009 9:11:17 GMT -5
Tell Mo to get his butt in here! Intense workouts randy- unbelieveable to keep fat at 6 and be gaining mass and strength like you are. Nice. Hahaa.. I will pressure him.. He cannot log on at work anymore, so.. Just bumped BW up to 189 after last nights carb fest.. ;D
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Post by RUBICON19 on Sept 6, 2009 9:12:28 GMT -5
Doing great job Ran, BF 6%=AWESOME This is just what the Fat Trac reads.. I dont believe these devices, but its a ball park
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Post by RUBICON19 on Sept 6, 2009 9:18:15 GMT -5
Sat. 9/6/09
We DEMOLISHED back and traps. It was MO, The Big Kat and Myself just hav'n at it!!
Lat pulldown 210 x 12 235 x 6, RP x 3 250 x 4, RP x 2, Drop x 5 FORCED 195 x 8 w/ 4 sec. negs
Seated cable row 210 x 10 225 x SET FROM HELL ( we just each had a turn to test the others will.. FAILURE, drops, negs, 1+1/4s, RP, etc.. 2.5-3 minute long set each!!! WOW!! 180 x 10 w/ 4 sec negs
That was it for back. Then moved on to some simple trap work
BB shrug 405 x 10 455 x 6, Drop- 365 x 6 365 x 10, RP x 4, RP x 2 225 x 20, just banged em out Ronnie style.
Then it was off to FREE meal at our favorite italian place in the North end.. YUM!!! ;D
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Post by mrky03 on Sept 6, 2009 11:19:17 GMT -5
Looks like fun! You're just a bunch of ANIMALS! LOL
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Post by mrky03 on Sept 6, 2009 11:23:47 GMT -5
Prison food? Man you guys are wearin it out!
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Post by RUBICON19 on Sept 6, 2009 20:23:50 GMT -5
Looks like fun! You're just a bunch of ANIMALS! LOL Great times at the zoo! ;D
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Post by RUBICON19 on Sept 6, 2009 20:25:22 GMT -5
Prison food? Man you guys are wearin it out! Oats + whey + NPB + Milk, mix in bowl = PRISON FOOD.. ;D I gave this to my buddy once and he would not eat it. He named it PRISON FOOD! LOL.. Sure tastes good to me...
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Post by RUBICON19 on Sept 7, 2009 14:09:11 GMT -5
9/7/09
We TORTURED Chest and Delts today!! WOW!!
Flat DB flye 70 x 15 80 x 8, RP x 2 85 x 6, D-65 x 4, D-45 x 4
Incl bench 135 x 15 160 x 12 185 x 7, RP x 2, RP x 1 215 x 4, D- 185 x 3, D-135 x 4
Seated cable flye/press 90 x 8, D- 70 x 6, D- 50 x 6, w/ X reps
DB side lats 45 x 12 50 x 8, RP x 3, D- 35 x 6 60 x 6, D-50 x 4, D- 30 x 10
Seated DB press 55 x 14 65 x 8, RP x 2 70 x 6, D-55 x 3, D- 45 x 3 + neg
Cable side lats 15 x 20
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