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Post by RUBICON19 on Jul 5, 2011 12:58:29 GMT -5
Randy, Congratulations on becoming a father....you have hundreds of miles ahead of you, and I promise it will be the most meaningful journey of your life. Great training. Keith Thank you Keith!!! & I have to agree with you there. Its been nothing short of AMAZING so far!
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Post by RUBICON19 on Jul 5, 2011 12:58:54 GMT -5
7/5/11
BW 220
5/3/1 (DELOAD)
Squat 175 x 5 220 x 5 265 x 5
Leg press 14 plates x 12 16 plates x 12
Leg ext 16 x 12 16 x 12
Strive leg curl 90 x 12 90 x 12
Stiffs (just going light on these) 225 x 12 245 x 12
Leg press calf 14 plates x 12 16 plates x 12
Seated calf 115 x 12 140 x 12
Cable crunch 180 x 12 195 x 12
Decl crunch BW x 15 BW x 15
Prowler 80 feet 225 315 405
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Post by RUBICON19 on Jul 5, 2011 14:35:59 GMT -5
7/5/11 continued
Fat guy + Squats + Legs + 95 degrees out + 3.5 mile run = TURRIBLE!
3.5 mile outdoor run 32 mins
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Post by RUBICON19 on Jul 6, 2011 13:06:56 GMT -5
7/6/11
Tire flip & toss races 450-500LB Tire flips 80 Feet Run back Small Truck Tire over head toss 80 Feet
Yoke walk (first time) 370 x 80 Feet 460 x 80 Feet
Videos to follow
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Post by RUBICON19 on Jul 6, 2011 13:55:34 GMT -5
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Post by Tim Wescott on Jul 6, 2011 17:22:21 GMT -5
Great training Randy.........................keep pushing buddy!
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Post by RUBICON19 on Jul 6, 2011 19:48:01 GMT -5
Great training Randy.........................keep pushing buddy! THANKS Tim! 7/6/11 Continued (PM) Spartan Race Conditioning: 5 sets of each. Done in 30 Mins. Battle ropes alternating to failure 25LB Kettle bell swing x 20 50LB Dummy Slams x 10 (5 each side) Burpees x 10 12LB Med ball slams off stairs x 20
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Post by RUBICON19 on Jul 7, 2011 14:25:05 GMT -5
7/7/11
BW 217
5/3/1 (DELOAD)
Stee log press 81 x 5 81 x 5 101 x 5
DE bench w/ red bands 165 x 3 3 3 3 3 3
Seated Mil press 135 x 12 155 x 10 155 x 13 RP
Incl bench 185 x 10 190 x 11 RP
Low Incl DB flye (2 seconds in stretch) 50 x 12 55 x 10 Drop-50 x 3
Incl cable flye/press (2 seconds in contracted) 8 x 10 8 x 8 RP x 2
DB side lats (from hips) 25 x 12 30 x 8 Drop-25 x 4
Cable side lats 25 x 12
Farmers carry 135 x 160 feet 135 x 160 feet 185 x 160 feet 225 x 80 feet
Treadmill wearing 40LB vest Speed 5.0 Incline 12 (1 min on / 30 seconds off)
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Post by RUBICON19 on Jul 8, 2011 13:19:08 GMT -5
7/8/11 BW 216 5/3/1 (DELOAD) Deads 195 x 5 245 x 5 295 x 5 * 315 x 15 Leg ext 16 x 12 Strive leg curl 95 x 12 Single arm Hammer row 180 x 12 205 x 8 RP 3 DB rear delts facing Incl bench 25 x 12 30 x 8 Drop-20 x 5 Cable rear delts 45 x 10 Drop-30 x 6 Seated calf 90 x 20 110 x 20 Leg press calf 10 plates x 20 Hang abs 20 20 Incl leg raise 15 15 Prowler Rope Pull 225 x 50 feet 315 x 50 feet 405 x 25 feet (TOAST)
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Post by RUBICON19 on Jul 8, 2011 20:43:33 GMT -5
7/8/11 PM Jen and I had a GREAT workout tonight!!!! Ezbar curl 120 x 10 120 x 11 RP CG board press 225 x 12 230 x 10 Incl DB curl 40 x 12 45 x 6 Drop-40 x 2 Drop-35 x 2 Overhead DB ext 100 x 12 110 x 8 Conc. Curl 35 x 12 40 x 8 RP 3 Tricep pushdown 165 x 12 195 x 8 Drop-180 x 4 Post workout eats!
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Post by RUBICON19 on Jul 9, 2011 12:44:06 GMT -5
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Post by RUBICON19 on Jul 11, 2011 13:03:09 GMT -5
7/1/11
5/3/1 (5's)
Bench 190 x 5 220 x 5 250 x 7*
Wide chins (fat bars) BW x 10 BW x 10 BW x 8 RP 2
Flat DB press 110 x 10 110 x 8
DB pullover 105 x 12
Flat DB flye (2sec in stretch) 55 x 12 60 x 12
V bar pulldown 195 x 12 210 x 8 RP 3
Hammer press w orange bands + 60 x 12 + 70 x 8 Drop-50 x 4
BB shrug 365 x 12 365 x 12
Cg cable upright row 135 x 12 150 x 12
Off to HIT the track for stadium stairs!
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Post by RUBICON19 on Jul 11, 2011 13:44:08 GMT -5
Wow! Its frgn hot out here!
3 x down n Back 18 flights 16 stairs each up (not counting down) 864 Steps up
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Post by RUBICON19 on Jul 12, 2011 12:57:37 GMT -5
7/12/11
5/3/1 (5's)
BW 215 (Diets in full swing)
Squat 290 x 5 335 x 5 380 x 4 (belt slipped)
Leg press 16 plates x 12 16 plates x 8 RP x 4
Leg ext (2 sec contract) 14 x 12 15 x 8 Drop-13 x 4
Strive leg curl 95 x 12 95 x 12
Stiffs (light) 245 x 12 245 x 12
Leg press calf 16 plates x 12 16 plates x 12
Seated calf 140 x 12 140 x 10
Cable crunch 195 x 12 195 x 12
Decl crunch BW x 20 BW x 20
Prowler 80 feet w/ 225 x 10 sets
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Post by RUBICON19 on Jul 12, 2011 19:15:10 GMT -5
7/12/11 PM
Outside run with Jen and Lilianna 3.5 miles
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Post by RUBICON19 on Jul 13, 2011 12:41:24 GMT -5
7/13/11
BW 214
5 sets each of:
450-500 LB tire flips x 12 Small truck tire overhead toss x 80 feet
Outside run 3.5 miles
TOAST!
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Post by RUBICON19 on Jul 14, 2011 12:54:17 GMT -5
7/14/11
BW 213
5/3/1 (5's)
Steel log press 110 x 5 130 x 5 145 x 6*
DE bench 165 x 3 3 3 3 3 3
Seated Mil press 155 x 12 160 x 12 RP
Incl bench 185 x 12 190 x 9 RP 3
Low Incl DB flye (2 sec in stretch) 55 x 12 60 x 12
Incl cable Flye/Press (2 sec contract) 9 x 12 10 x 12
DB side lats from hips 30 x 12 35 x 6 RP 4
Cable side lats 30 x 12
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Post by RUBICON19 on Jul 15, 2011 13:35:57 GMT -5
Not that I know of. I just do it to keep my form in check. 7/15/11 BW 213 5/3/1 (5's) Deads 320 x 5 370 x 5 420 x 5 Leg ext 16 x 12 Strive leg curl 100 x 8 RP x 3 Single arm Hammer row 190 x 12 205 x 12 DB rear delts on incl bench 30 x 10 30 x 8 Drop-20 x 4 Cable rear delts 45 x 12 Seated calf 115 x 20 115 x 20 Leg press calf 11 plates x 20 Hang abs x 20 20 Leg raise x 20 20 Off to North Conway for the weekend. Hiking Mt Washington tomorrow! en.m.wikipedia.org/wiki/Mount_Washington_(New_Hampshire)
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Post by RUBICON19 on Jul 15, 2011 18:16:56 GMT -5
Just blasted arns w/ Jen
Ez bar curl 4 x 10 Cg bench 4 x 10
Incl DB curl 4 x 10 OH DB ext 4 x 10
Conc curl 3 x 12 Tri pushdown 3 x 12
Now we are heading north
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