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Post by mrky03 on Sept 26, 2009 10:11:01 GMT -5
9/25/09 BW 192 Last training session before vaca. I will be training on the cruise ship. Its fun training in other places. When I return I may change training back to 4-6 reps. Due to time restraints I will not be able to do the DC 2 way. I dont find the 3 way very productive, so.... We'll see.. 1) Pancake w/ 3 whole eggs + whites + 2 Tblspn NPB + 1 cup mixed berries + Cinnimon + Splenda + Fiber Tech 2) 1/2 cup oats + 2 scoops whey + 2 Tblspn NPB + Lactaid milk 3) POST WORKOUT at Aroma Cafe - 3 Egg + whites omlette w/ spinich, feta, mushroom, oinon, ham - English muffin - Lacey potatos - 2 slabs of Cinnimon Vanilla french toast - Fresh fruit Walk 50 mins 4) Tuna + Salmon Sushimi + Seaweed salad 5) 6) 7) 8) Yeah, yeah, yeah....... Keep rubbing it in!! Lol Training looks great Randy! I'm able to complete the 2 way in about an hour on most days. Little longer on days that I squat or deadlift. |
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Post by RUBICON19 on Sept 26, 2009 13:33:00 GMT -5
Thats the prob. There are 2 of us training so the 2 way takes at least 1.25 hours up to 1.5 hours. I only have about an hour.  |
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Post by RUBICON19 on Sept 26, 2009 14:59:23 GMT -5
9/26/09
Elip
20 Mins
HIT
L1
Cals 314 (PR) @ this level
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Post by RUBICON19 on Oct 5, 2009 13:12:20 GMT -5
10/5/09
Flat Bench
260 x 6
265 x 4
270 x 3
Incl DB press w/ twist
100 x 6
100 x 6
Flat DB flye
80 x 6
85 x 6
Hang abs
+ 15 x 10
+ 15 x 8
+ 15 x 8
Treadmill
30 Mins
Incl 4
Speed 3.5
Cals 279
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Post by bigkat on Oct 5, 2009 18:49:31 GMT -5
10/5/09 Flat Bench 260 x 6 265 x 4 270 x 3 Incl DB press w/ twist 100 x 6 100 x 6 Flat DB flye 80 x 6 85 x 6 Hang abs + 15 x 10 + 15 x 8 + 15 x 8 Treadmill 30 Mins Incl 4 Speed 3.5 Cals 279 Here we go Bro! Time to start putting up BIG numbers!!  |
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Post by RUBICON19 on Oct 6, 2009 12:52:14 GMT -5
10/5/09 Flat Bench 260 x 6 265 x 4 270 x 3 Incl DB press w/ twist 100 x 6 100 x 6 Flat DB flye 80 x 6 85 x 6 Hang abs + 15 x 10 + 15 x 8 + 15 x 8 Treadmill 30 Mins Incl 4 Speed 3.5 Cals 279 Here we go Bro! Time to start putting up BIG numbers!! YEAH BUDDY! |
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Post by RUBICON19 on Oct 6, 2009 12:52:30 GMT -5
10/6/09 BW 200
Squat
360 x 6
365 x 5
370 x 3
Leg press (Finding my groove again)
14 Plates x 6
16 Plates x 6
Strive leg curl
90 x 6
100 x 6
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Post by RUBICON19 on Oct 6, 2009 21:19:45 GMT -5
10/6/09
Walked Jule 50 mins w/ Rick
400 cals
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Post by RUBICON19 on Oct 7, 2009 13:03:04 GMT -5
10/7/09
1) Egg pancake: 3 whole eggs + whites = 2 cups total + Konsyl + cinnimon + Splenda. Topped with 2 Tblspn NPB + 1/2 cup Bberries + Walden Farms syrup
2) 2 scoops whey + 1/2 cup oats + 2 Tblspn NPB
EZ bar curl
110 x 6
130 x 6
135 x 5
Alt DB curl
70 x 6
70 x 6
Pinwheel
50 x 10
55 x 8
BB wrist curl
65 x 10
70 x 10
Leg press calf
12 Plates x 10
13 Plates x 10
Seated calf
90 x 10
90 x 10
3) 2 scoops whey + 1/2 cup oats + 2 Tblspn NPB + 1/2 cup Bberries
4)
5)
6)
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Post by mrbeefy on Oct 7, 2009 13:42:42 GMT -5
Rubes,
How are you ingesting this meal?
"2 scoops whey + 1/2 cup oats + 2 Tblspn NPB + 1/2 cup Bberries"
Are you just throwing it all together in a shaker or what?
Frank
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Post by RUBICON19 on Oct 7, 2009 14:07:30 GMT -5
Rubes, How are you ingesting this meal? "2 scoops whey + 1/2 cup oats + 2 Tblspn NPB + 1/2 cup Bberries" Are you just throwing it all together in a shaker or what? Frank In a bowl with either water or Lactaid type milk. Make like a cereal. I call it PRISON FOOD..  I gave it to my buddy one time after a workout and he looks at me and says " WHATS THIS?? Prison food!? " I had to go make him a steak.. LOL. |
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Post by RUBICON19 on Oct 8, 2009 12:02:30 GMT -5
10/8/09 Not feeling it today!
Seated Mil press
185 x 5
185 x 4
Seated DB press
80 x 6
80 x 5
DB side lats
60 x 4 (Killing arm)
50 x 6
Dip w/ weight
+ 100 x 6
+ 100 x 6
+ 100 x 6
Lying Tri ext
110 x 6
110 x 6
Treadmill
30 Mins
Speed 3.5
Incl 4.0
Cals 255
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Post by mrbeefy on Oct 8, 2009 12:34:00 GMT -5
"Some days you kick butt in the gym.....and some days...the gym kicks your butt!
Point is....either way you were still IN THE GYM.
Good Job!
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Post by mrky03 on Oct 8, 2009 14:02:57 GMT -5
10/8/09 Not feeling it today! Seated Mil press 185 x 5 185 x 4 Seated DB press 80 x 6 80 x 5 DB side lats 60 x 4 (Killing arm) 50 x 6 Dip w/ weight + 100 x 6 + 100 x 6 + 100 x 6 Lying Tri ext 110 x 6 110 x 6 Treadmill 30 Mins Speed 3.5 Incl 4.0 Cals 255 Not bad Randy! Especially for not feelin in the groove! |
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Post by RUBICON19 on Oct 9, 2009 12:19:22 GMT -5
Thanks guys. Just been a tough one after getting back from vaca and battling this cold that I caught on the way home.
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Post by RUBICON19 on Oct 9, 2009 12:19:47 GMT -5
10/9/09
Deads
365 x 6
375 x 5
385 x 3
Lat pulldown
210 x 6
225 x 6
Chest support T bar row
160 x 6
160 x 5
V Bar pulldown
225 x 6
225 x 6
BB shrug
405 x 6
405 x 6
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Post by RUBICON19 on Oct 10, 2009 18:30:06 GMT -5
10/11/09
Treadmill
Intervals
20 Mins
5.0 - 7.0
Cals 310
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Post by RUBICON19 on Oct 11, 2009 16:04:41 GMT -5
10/11/09
Walked lake w/ Jen and Jule
50 Mins
Cals 400
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Post by RUBICON19 on Oct 12, 2009 13:08:11 GMT -5
10/12/09 BW 198
7 more weeks until the Traditional Turkey Day Bench Press meet! Cant wait to crush last year!
Flat bench
265 x 6
270 x 4
275 x 3
Incl DB press
105 x 6
105 x 5
Flat DB flye
50 x 10,10,10,10,10,10,10 (15-30 sec rest)
Hang abs
+ 15 x 10
+ 15 x 10
+ 15 x 10
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Post by RUBICON19 on Oct 12, 2009 15:22:19 GMT -5
10/12/09
Walked Jule around lake
50 Mins
Cals 400
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I gave it to my buddy one time after a workout and he looks at me and says " WHATS THIS?? Prison food!? " I had to go make him a steak.. LOL.