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Post by RUBICON19 on Nov 15, 2009 15:01:37 GMT -5
11/15/09
walked Jule @ lake Cals 400
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Post by RUBICON19 on Nov 16, 2009 13:53:55 GMT -5
11/16/09 BW 203
1) Banana nut protein pancakes
2) 2.5 scoops whey + 3 Tblspn AB + 1 cup Blueberries
DEADS (NO straps) 385 x 6 405 x 5 425 x 3
Pullups on Fat Bars (50 total reps) BW x 15 BW x 10 BW x 8 BW x 8 BW x 9 (Had to get it to make an even 50 reps)
V bar pulldown 230 x 6 230 x 6
Chest support T bar row 150 x 6 155 x 6
BB wrist curls 70 x 10 70 x 10
Wrist roller 10 x Up and Down 10 x Up and Down
3) 1 scoop Carb Slam + 2 scoops whey
4) 6-8 oz chicken + 4 oz (Dry weight) whole grain pasta + 1.5 Tblspn Olive oil
5) 6-8 oz chicken + greens + 3 Tblspn NPB
6) 2.5 scoops whey + 3 Tblspn NPB
7) 6-8 oz Ribeye + Greens + salad w/ olive oil
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Post by masterschamp on Nov 16, 2009 17:14:56 GMT -5
Looking good , Randy Good job on those deads without any straps.
Keith
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Post by RUBICON19 on Nov 16, 2009 21:18:58 GMT -5
Looking good , Randy Good job on those deads without any straps. Keith Thanks Keith. Building them back up!! I want 600!
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Post by RUBICON19 on Nov 16, 2009 21:19:20 GMT -5
11/16/09 PM
Elip 2 min warm up 8 min HIT 2 min cool down Cals 178
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Post by RUBICON19 on Nov 17, 2009 17:48:37 GMT -5
11/17/09 BW 202
Seated Mil press 180 x 6 185 x 5 190 x 3
Seated DB press W/twist 80 x 6 80 x 5
DB side lats 40 x 10 45 x 10
BB shrugs 505 x 6 505 x 6 505 x 6
Treadmil Intervals 5.6 - 7.6 20 Mins Cals 328
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Post by RUBICON19 on Nov 18, 2009 13:59:47 GMT -5
11/18/09 BW 202
Squat 385 x 6 405 x 5 410 x 3
BB lunge 185 x 6 205 x 6
BB stiffs 340 x 6 345 x 6
Leg press calf 15 Plates x 8 15 Plates x 8
Seated calf 165 x 8
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Post by nwtrnr on Nov 19, 2009 13:54:55 GMT -5
Great job! Those lunges kill.
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Post by RUBICON19 on Nov 19, 2009 14:14:44 GMT -5
Great job! Those lunges kill. Thanks. The goal is to surpass 225 x 6 this time around
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Post by RUBICON19 on Nov 19, 2009 14:15:05 GMT -5
11/19/09 BW 202
Flat bench 275 x 5 280 x 3 290 x 2
Incl Bench 225 x 4 205 x 6 205 x 5
Dip w/ weight 100 x 6 100 x 6
Rope cable crunch 170 x 15 170 x 15 170 x 15
Hang abs BW x 15 BW x 15
Elip HIT 8 Mins Cals 185
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Post by RUBICON19 on Nov 20, 2009 12:58:37 GMT -5
11/21/09 BW 200
Next week there will be some training changes made. I started this offseason with the DC 2 way, but found that time was a major issue, so I resorted back to my Max Ot roots. I feel as though we are getting stronger and this is leading to overtraining late in the week, making whatever day falls on TH or FR terrible. I plan next week to go back to DC, but will be using the 3 way split. I know that the 2 way is more optimal, but what are ya gonna do? I only have so much time. I am sure that our #'s will improve evn more now. Joel and I had a nice discussion about this this morning and this is the conclusion we came to. Thanks for your input Joel!
Anyway, here is today:
EZ bar curl 165 x 5 165 x 4 165 x 4
Alt DB curl 65 x 6 70 x 5
Lying Tri ext 120 x 6 120 x 5
Overhead single arm DB ext 35 x 6 35 x 6
Tricep pushdown 230 x 6
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Post by RUBICON19 on Nov 20, 2009 14:52:15 GMT -5
Walked Jule 1 HR Cals 400
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Post by RUBICON19 on Nov 21, 2009 10:53:55 GMT -5
11/21/09
spin class Cals = 400
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Post by nwtrnr on Nov 22, 2009 15:43:14 GMT -5
I'm going back to a 2 on one off split, I run out of juice by the weekend. I would be dead by midweek lifting what your doing super job.
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Post by RUBICON19 on Nov 23, 2009 13:50:25 GMT -5
I'm going back to a 2 on one off split, I run out of juice by the weekend. I would be dead by midweek lifting what your doing super job. I hear ya. M,T,TH,FR now, and very LOW volume.. ;D
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Post by RUBICON19 on Nov 23, 2009 13:50:45 GMT -5
11/23/09 Cycling form back to near perfect form starting this week. 4 second negs w/ 2 second pos.
BW 203 after cheat
1) Eggwhite low carb Pancake + 1/2 cup bberries
2) 2 scoops whey + 2 Tblspn NPB + 1/2 cup Bberries
Preacher curl 70 x 20 RP
Pinwheels 25 x 12
Bi stretch x 60 sec.
Lat pulldown 165 x 20 RP
Deads (NO straps) 405 x 7 410 x 4
Back width stretch BW x 60 sec.
Back Thick stretch BW x 60 sec.
Elip 13 Mins 9 mins x HIT Cals 208
3) 2 scoops whey + 2 Tblspn NPB + 1/2 cup oats
4) 6-8 oz chicken + greens + 15 G fat + 1 grapefruit
5) 2 scoops whey + 2 Tblspn NPB
6) 6-8 oz Salmon + greens + 15 grams fat
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Post by mrky03 on Nov 23, 2009 18:40:28 GMT -5
Cool! We weigh exactly the same! I think the 3 way split will work well for you. Not exactly like I have a lot of experience with it but I'll definitely use the 3 way for my next contest prep.
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Post by RUBICON19 on Nov 23, 2009 20:52:31 GMT -5
Cool! We weigh exactly the same! I think the 3 way split will work well for you. Not exactly like I have a lot of experience with it but I'll definitely use the 3 way for my next contest prep. The problem with us weighing the same is that I AM FAT!
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Post by RUBICON19 on Nov 23, 2009 20:52:47 GMT -5
Time to tighten things up a bit. I am not liking the extra fat I have put on. Although its not much, it irritates me. Better fat burning diet and more cardio!
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Post by RUBICON19 on Nov 24, 2009 14:21:17 GMT -5
11/24/09
1) 3/4 cup eggwhites + 5 DHA eggs
2) 2 scoops whey+ 2 Tblspn NPB
Leg press calf 135 x 12 DC style
Sumo Leg press 12 Plates x 12 14 Plates x 7
Leg press 14 Plates x 10 8 Plates x 30
Quad stretch x 60 sec. Ham stretch x 60 sec.
Cable rope crunch 175 x 15 180 x 10
Walk/light jog Lake W/ JULE!! Cals.
3) Chicken stirfry w/ broccoli + onion + garlic + olive oil + raw cashews
4) Chicken + 15 grams fat
5) 2 scoops whey + 2 Tblspn NPB
6) Bison steak + greens + 15 grams fat
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