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Post by RUBICON19 on Oct 17, 2009 21:06:57 GMT -5
You just live the good life Randy! Sounds good! We went to see Bob Marley.. THis guy is HILLARIOUS!!!
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Post by RUBICON19 on Oct 19, 2009 15:26:32 GMT -5
10/19/09
1) 1/2 cup eggwhites + 5 whole eggs
Flat bench 270 x 5 275 x 3 280 x 2 275 x 1 with 2 second pause on chest. Practice for meet
Incl bench 205 x 6 210 x 6
Flat DB power flye 85 x 6 85 x 6
Seated DB press 60 x 9 60 x 9 60 x 9
DB side lats 25 x 12 30 x 10
Cable rear delts 20 x 15 20 x 15
2) 2 scoops whey + 2 Tblspn NPB
3) 2 scoops whey + 24 Almonds
* Walked Jule, Lake + Cals 500
4) Eggwhite pancake
5) 2 scoops whey + 2 Tblspn NPB
6) Rib eye + salad + 1 Tblspn Olive oil
7) ?? __________________
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Post by mrbeefy on Oct 19, 2009 19:12:10 GMT -5
Wo and diet looks great Rubes! My last meal tonight will be 2 Tilapia and a Tbs of Walnut Oil,,,yummy!
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Post by RUBICON19 on Oct 19, 2009 20:36:09 GMT -5
Wo and diet looks great Rubes! My last meal tonight will be 2 Tilapia and a Tbs of Walnut Oil,,,yummy! I ate more Tilapia during one of my preps.. OMG.. I thought I would turn into one..
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Oct 20, 2009 17:42:52 GMT -5
I have heard disgusting things about tilapia....I won't share since you eat so much, but I can't do it anymore...lol
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Post by mrky03 on Oct 20, 2009 18:11:25 GMT -5
Love that tilapia! Looks like you're benchpress is coming up!
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Post by RUBICON19 on Oct 20, 2009 20:05:13 GMT -5
Havnt eaten it in a while!!! It is so easy to eat while dieting though.. Light and easy to digest..
Yeah, Joel.. The bench is going well. I am happy!
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Post by RUBICON19 on Oct 20, 2009 20:05:52 GMT -5
10/20/09 Fast and furious.. We BLASTED this one out!
Box squat 245 x 9 275 x 9 295 x 9 315 x 9
Leg ext 115 x 12 125 x 12 135 x 12
DB walking lunges 60 x 16 60 x 15
Strive leg curl Mid range 90 x 9 100 x 9
BB Stiff legs 225 x 12 245 x 12 275 x 12
Strive leg curl End range 55 x 15 55 x 15
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Post by RUBICON19 on Oct 21, 2009 13:20:42 GMT -5
10/21/09 BW 195
ONLY top sets recorded.
Incl DB curl 35 x 9 35 x 9
Low Cable curl 105 x 12 105 x 12
Conc. curl 20 x 15 25 x 15 froced
EZ bar curl (21's) 60 x 21
Pinwheels 30 x 12 30 x 12
Behind the back BB wrist curl 55 x 15 60 x 15
Leg press calf 10 Plates x 12 12 Plates x 12 14 Plates x 12
Seated calf 90 x 15 90 x 15
Hang abs BW x 20 BW x 20 BW x 15
Heading to walk Jule 1 HR
Diet, pretty much the same
PRO + FATS! FTW!!!
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Post by masterschamp on Oct 22, 2009 8:02:03 GMT -5
Nice work Randy...everything is looking great!
Keith
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Post by RUBICON19 on Oct 22, 2009 15:34:06 GMT -5
Nice work Randy...everything is looking great! Keith Thanks Keith!
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Post by RUBICON19 on Oct 22, 2009 15:34:23 GMT -5
10/22/09 BW 195
Incl DB press 80 x 9 85 x 9 90 x 9
Flat bench (VERY slow) 145 x 12 150 x 12 155 x 12
Cable cross 50 x 15 55 x 15
Dips w weight + 60 x 9 + 65 x 9
Rope pushdown 90 x 12 95 x 12
One arm overhead DB ext 20 x 15 25 x 15 forced
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Post by fit on Oct 22, 2009 19:02:56 GMT -5
Rock-steady, Rubesy.
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Post by mrky03 on Oct 22, 2009 19:10:49 GMT -5
Looks like you're doing a variation of PRRS? Or maybe RAMO? Great training either way!
Yeah, I only eat tilapia when I'm dieting! I think I eat enough of it to last me the rest of the year!
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Post by RUBICON19 on Oct 22, 2009 20:29:58 GMT -5
Looks like you're doing a variation of PRRS? Or maybe RAMO? Great training either way! Yeah, I only eat tilapia when I'm dieting! I think I eat enough of it to last me the rest of the year! Yeah P/RR/S set up with my own twists.. I know, I know, forever changing.. Oh well. I just love to lift.. I am going to start eating more Tilapia soon.. I bought about 5 bags today. I plan to go through everything in my freezer and then switch to mainly Tilapia.. Oh boy!
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Post by RUBICON19 on Oct 23, 2009 12:35:29 GMT -5
10/23/09 BW 195
Beat today. Very low energy and motivation. Fought through it..
DB row 110 x 9 120 x 9 130 x 7 RP x 2 130 x 6 RP x 3
Undergrip pulldown 150 x 12 160 x 12 165 x 8 RP x 4
Seated cable row 135 x 15 140 x 15 150 x 15
DEADS! 365 x 10 385 x 6
Good mornings 95 x 15 115 x 15
DB shrug 105 x 12 110 x 12
BB shrug 225 x 15 245 x 15
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Post by RUBICON19 on Oct 23, 2009 19:37:28 GMT -5
10/23/09 PM
Treadmill 30 Mins Intervals Speeds 5.0 - 8.0 Cals 426
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Post by RUBICON19 on Oct 24, 2009 9:55:09 GMT -5
10/24/09 AM
Spin 400 Cals
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Post by RUBICON19 on Oct 26, 2009 13:16:27 GMT -5
10/26/09 BW 201
1) 1/2 cup egg whites + 5 whole eggs
2) 2 scoops whey + 2 Tblspn NPB + 1 cup Blueberries
Flat bench 275 x 3 + 2 Forced 275 x 2 + 2 Forced
Incl Bench (6 second negs) 185 x 6 205 x 6
Low Incl DB flye (4 seconds in stretch position) 55 x 8 60 x 8
Flat bench (NON locking) 95 x 40 105 x 4
Pushups SSW/ Seated cable press BW x 25 / 50 x 10, Drop - 40 x 10
Incl DB curl SSW/ Preacher curl 35 x 10 / 70 x 5 35 x 7 / 70 x 4
High Cable curl SSW/ EZ bar curl 45 x 10 / 70 x 6 45 x 10 / 70 x 5
Lying cable curl 75 x 6 Drop - 60 x 3
BB wrist curl SSW/ Rope curl 65 x 10 / 85 x 10 65 x 8 / 85 x 8
DB hammer curl 50 x 10 Drop - 40 x 8
3) 2 scoops whey + 1 scoops Carb Slam
4) within 1 HR Eggwhite pancake w/ 2 whole eggs + whites = 2 cups total + 1/2 cup oats + Konsyl + splenda + cinnimon + topped with WD SF syrup
5)
6)
7)
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Post by RUBICON19 on Oct 27, 2009 20:55:31 GMT -5
10/27/09
1) Egg white pancake w/ 2 whole eggs + egg whites = 2 cups total + Konsyl + cinnimon + splenda + topped with 3/4 cup mixed berries + 1 Tblspn NPB + Walden Farms SFS
2) 2 scoops whey + 2 Tblspn NPB
Leg ext SSW/ Squat Stack x 10 / 275 x 10 Stack + 25 x 10 / 315 x 10
Leg press SSW/ Leg ext 14 Plates x 10 / Stack x 7 14 Plates x 10 / Stack x 4, Drop x 4 more
BB lunge 165 x 10 Drop - 115 x 10
Strive leg curl SSW/ BB Stiffs 90 x 10 / 245 x 10 90 x 10 / 245 x 10
Strive leg curl 95 x 10 Drop - 70 x 10
Leg press calf SSW/ Seated calf 14 Plates x 10 / 90 x 10 14 Plates x 10 / 90 x 15
Leg press calf 14 Plates x 10 Drop - 12 Plates x 10
3) 2 scoops whey + 1 scoop Carb Slam
4) LONG HORN 8 oz Sirloin + sweet potato + asparagus + salad
5) 6 oz chicken + 1/4 cup pecans + 1 cup broccoli
6) 2 scoops whey + 2 Tblspn NPB
*HIT Cardio Elip 6 Mins Cals 135 LOVE IT!!!
7) 8 oz Salmon + Green beans
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