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Post by RUBICON19 on Nov 25, 2009 15:07:09 GMT -5
11/25/09
Pulling 16 hours at the gym today so not much extra time! Just carbing up all day for tomorrows lift.
Elip 20 Mins HIT Cals 312
Hope everyone has a GREAT Turkey Day!!
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Post by RUBICON19 on Nov 26, 2009 12:30:06 GMT -5
11/26/09 GOBBLE GOBBLE
Flat bench w/ Pause (Bench Meet) 275 x 1 (SO easy) 315 x 0 (BOO) 315 x 0 (BOO) Jumped too high. Oh well. Next time
Flat bench 225 x 10
Bodymasters flye 80 x 18
DB chest stretch 45 x 60 sec.
Seated DB press 55 x 22 RP
Delt stretch x 60 sec.
Reverse grip bench (Will be new staple) 135 x 21 RP
DB tri stretch 50 x 60 sec.
Still using, and will continue to use 4 sec negs on all exercises!
I am sore all over!! Ha!! Love it!
Have a GREAT Thanksgiving!
Time to EAT!!
Oh, and MO, Happy Thursday!
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Post by mrbeefy on Nov 26, 2009 13:12:35 GMT -5
Rubes...I've done that a lot...jumped too high to soon. It happens! Have a great day...remember..Turkey is good protein!
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Post by mrky03 on Nov 26, 2009 22:39:41 GMT -5
You'll get that 315 soon! I love those rgbp'! I do them on the Smith machine.
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Post by RUBICON19 on Nov 27, 2009 11:16:19 GMT -5
You'll get that 315 soon! I love those rgbp'! I do them on the Smith machine. Thanks Joel. I know I will. I have the power, its just the form. I use a mix of BBing/PLing form on my bench. I am going to now focus 1-2 sets PLing form ONLY, and 1 ss BBing form. The RGBPs rock. We used to do them in a smith. I havnt done them in forever because I dont have a smith at my gym. Yesterday we deided to try them free weight and man, its awesome. You can use a natural line with the barbell that the smith does not allow. Could be tough without a spotter though. Although the power rack could be used.
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Post by RUBICON19 on Nov 27, 2009 16:16:10 GMT -5
11/27/09
Everything 4 seconds negs!
Seated DB curl 35 x 22 RP
DB hammer curl 30 x 16 ss
Bicep stretch x 60 sec.
Wide grip FAT bar chins BW x 18 RP
Rack deads from 18" w/ straps 405 x 10 425 x 6
Cross bench DB pullover 60 x 20 WM
Back width stretch BW x 60 sec.
Back thick stretch x 60 sec.
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Post by RUBICON19 on Nov 28, 2009 12:47:36 GMT -5
11/28/09
Walk/jog with Jule 3 - 3.5 miles
Cals 500
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Post by RUBICON19 on Nov 30, 2009 14:19:05 GMT -5
11/29/09
Outside run = 5 miles
11/30/09 BW 204
1) 1/2 cup eggwhites + 5 whole DHA eggs
2) 2 scoops whey + 2 Tblspn NPB
Leg press calf 14 Plates x 23 RP
Strive leg curl 70 x 20 RP
BB Squat 405 x 5 245 x 20
Quad stretch x 60 sec. Ham stretch x 60 sec.
3) 2 scoops whey + 1 scoop Carb Slam
4) 6-8 oz chicken + 1 cup brown rice + broccoli + mango salsa stir fry
5)
6)
7)
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Post by RUBICON19 on Dec 1, 2009 12:31:53 GMT -5
12/1/02 BW 202
Every rep, 4 second negs!
Incl bench 185 x 13 RP
Seated cable press 50 x 20 WM
DB chest stretch 40 x 60 sec.
Seated Mil press 135 x 13 RP
Delt stretch x 60 sec.
Dip w/ weight + 50 x 17 RP
DB Tri stretch 55 x 60 sec.
Hang abs BW x 30 RP
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Post by mrky03 on Dec 1, 2009 16:13:49 GMT -5
I read that post by Rusty over on IM about the 4 sec neg. sounds like the way to go, he's definitely got huge doing it!
Good idea doing the WM on your chest. I'll use those when I move to the 3 way split eventually.
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Post by RUBICON19 on Dec 1, 2009 21:12:35 GMT -5
I read that post by Rusty over on IM about the 4 sec neg. sounds like the way to go, he's definitely got huge doing it! Good idea doing the WM on your chest. I'll use those when I move to the 3 way split eventually. Whenever I have used high intensity/low volume training, ie. Dorian, Ive used the 4sec negs. Tough, but worth it
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Post by RUBICON19 on Dec 2, 2009 20:45:49 GMT -5
12/2/09 PM
Treadmill 20 Mins Intervals 5.0 - 7.5 Cals 315
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Post by fit on Dec 3, 2009 10:33:01 GMT -5
Monkey?
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Post by RUBICON19 on Dec 3, 2009 15:43:20 GMT -5
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Post by RUBICON19 on Dec 3, 2009 15:43:46 GMT -5
12/3/09
EZ bar curl 70 x 22 RP
Reverse curl 40 x 20 SS
Bicep stretch x 60 sec.
V Bar pulldown 165 x 18 RP
Chest support T bar row 90 x 21 RP
DB Pullover 65 x 22 WM
Back width stretch BW x 65 sec.
Back thick stretch x 60 se
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Post by RUBICON19 on Dec 3, 2009 20:09:11 GMT -5
12/3/09 PM
450 LB Tire flips
1 x 6 flips 1 x 10 flips 1 x 10 flips 1 x 10 flips
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Post by RUBICON19 on Dec 4, 2009 13:40:18 GMT -5
12/4/09 BW 200
1) 6 DHA eggs
2) 2 scoops whey + 1 cup Bberries + 2 Tblspn AB (This is an AMAZING shake if made with Scivation Vanilla)
Seated calf 90 x 32 RP
BB Stiffs 315 x 10 350 x 6
Box squats 315 x 10 225 x 20
Quad stretch x 60 sec. Ham stretch x 60 sec.
Decl. crunch, ball toss 12 LB Med ball x 20 12 LB Med ball x 15
3) 1 roasted chicken + 8 eel/avacado rolls
4) Pro + Fat + veg + fruit
5) Pro + Fat + Veg
6) Pro + Fat + Veg
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Post by RUBICON19 on Dec 4, 2009 19:13:57 GMT -5
12/3/09 PM
Outside run 3 miles
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Post by RUBICON19 on Dec 5, 2009 20:30:40 GMT -5
12/5/09 AM
Spin class Cals 400
6 DHA eggs and on with the day..
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Post by RUBICON19 on Dec 7, 2009 17:56:37 GMT -5
12/7/09
still using very focused 4 second negs on all reps!
Flat DB press 80 x 19 RP
Seated cable press 60 x 15 WM
DB chest stretch 40 x 60 sec
Standing Mil press 115 x 14 RP
Delt stretch x 65 sec
Rack CG bench 135 x 22 RP
DB tri stretch 55 x 60 sec
cable crunch 180 x 12 180 x 12
Treadmill 30 mins Intervals 5.6-7.6 Cals 485
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