July 25, 2009 Newburyport, MA. OCB Yankee Classic - Page 6

RUBICON19 · 05-11-2009, 01:47 PM

Quote:

Originally Posted by LayzieBone085

1) do you ever cycle off dialene 4x? i know you took it for your comp how long have you been on it
2) Carbs back into your diet? What are your complete macros? and what diet are you following?
3) 350-400g of protein a day

!

1) YES! I took a week off after the lat comp. and I took last week off while on Vaca. I will compete July 25th and then take another week off. Then we will see from there, depending on if I compete again this year.

2) YES! For some reason I am metabolizing more food. I dont know why, but I like it. I like it ALOT! I am bigger, leaner, fuller....
P 55% 400 grams
C 30% 200 grams on average day (changes)
F 15% 40ish grams

3) I know 350 - 400 seems high, but every time I go this high I see major improvements. I know many others who feel the same way. Seems to keep the metabolism reved HIGH! Also keeps me eating all day which is my favorite.

bballbrett5 · 05-11-2009, 04:17 PM

nice workout, homie

RUBICON19 · 05-11-2009, 07:43 PM

Quote:

Originally Posted by bballbrett5

nice workout, homie

Thanks!!

thom2355 · 05-11-2009, 08:40 PM

Quote:

Originally Posted by RUBICON19

3) I know 350 - 400 seems high, but every time I go this high I see major improvements. I know many others who feel the same way. Seems to keep the metabolism reved HIGH! Also keeps me eating all day which is my favorite.

I think the key point is that chicken, beef and whey are delicious and should be consumed as often and in as large of portions as possible

.

RUBICON19 · 05-12-2009, 10:09 AM

Quote:

Originally Posted by thom2355

i think the key point is that chicken, beef and whey are delicious and should be consumed as often and in as large of portions as possible :d.

I love foooooood!

RUBICON19 · 05-12-2009, 10:10 AM

5/12/09

BW 192
Days 75

P 400
C 150
F 40-50

Seated Mil press
165 x 6
170 x 6
175 x 4

Seated DB press w/ twist
80 x 6

DB side lats
50 x 6
50 x 6

BB shrug
405 x 6
405 x 6
405 x 6

PM

Elip
16 Mins
Random
Cals. 280

RUBICON19 · 05-13-2009, 11:41 AM

5/13/09

BW 192
Days 74

Squat
340 x 6
340 x 6
340 x 6
340 x 6

BB Lunges
135 x 6
155 x 6

Stiffs
325 x 6
325 x 6

Leg press calf
16 Plates x 8
16 Plates x 8

Seated calf
145 x 8

RUBICON19 · 05-14-2009, 12:26 PM

5/14/09

BW 192
Days 73

1) 2 cups eggwhites + 3/4 cup oats + cinnimon + splenda (blender drink)

2) Same as meal #1

Flat bench
245 x 6
255 x 5
255 x 4

Incl bench
205 x 6
210 x 6

Dip w/ weight
+ 70 x 6
+ 80 x 6

3) 2 scoops whey + 2 scoops carb slam

quick snack (mini Designer protein bar)

4) 8 spicy shrimp tempura avo-kyu rolls + 12 piece salmon sushimi

5) 7 oz chicken + veggies

6) 7 oz chicken + veggies + 1 Tblspn natty PB

7) 2 cups eggwhites + splenda and cinnimon (blender)

8) 1 Filet wrapped in bacon + veggies

LayzieBone085 · 05-14-2009, 04:27 PM

Loving the diet and variation in here randy, we still are missing pictures

bballbrett5 · 05-14-2009, 06:46 PM

God meal 4 sounds ****ing awesome

RUBICON19 · 05-14-2009, 07:12 PM

Quote:

Originally Posted by LayzieBone085

Loving the diet and variation in here randy, we still are missing pictures

Good things come to those who wait..

RUBICON19 · 05-14-2009, 07:12 PM

Quote:

Originally Posted by bballbrett5

God meal 4 sounds ****ing awesome

Oh it WAAAAS!!!

RUBICON19 · 05-15-2009, 12:09 PM

5/15/09

BW 191
Days 72

1) 1/4 cup oats + 1/4 cup Fiber 1 + 2 cups eggwhites + cinnimon + Splenda

2) 1/4 cup oats + 1/4 cup Fiber 1 + 2 cups eggwhites + cinnimon + Splenda

EZ bar curls
110 x 6
120 x 6
130 x 6

Alt DB curls
65 x 6
65 x 6

Lying Tri ext
120 x 6
120 x 4

Overhead DB ext
105 x 5
105 x 5

Tri pushdown
205 x 6

3) 2 scoops whey + 2 scoops Carb Slam

4) 7 oz lean pork + chicken + 6 oz sweet potato + veggies

5)

6)

7)

8)

RUBICON19 · 05-15-2009, 06:50 PM

5/15/09 Continued

Tread intervals
20 mins
Speeds 6.0 - 8.0
Cals 331

RUBICON19 · 05-16-2009, 11:30 AM

5/16/09

BW 190
Days 71

Tread
Intervals
Speeds 6-10
Cals 306

Slight left calf pull

Tye40 · 05-16-2009, 12:17 PM

You were right about the Royal bro, it was off the hook!!!

I gained 11 pounds in one week at that place

Oh and the Chef's plate was the bomb, well all the food was the shizzle but the Chef's plate was spectacular.

RUBICON19 · 05-16-2009, 05:49 PM

Quote:

Originally Posted by Tye40

You were right about the Royal bro, it was off the hook!!!

I gained 11 pounds in one week at that place

Oh and the Chef's plate was the bomb, well all the food was the shizzle but the Chef's plate was spectacular.

YEAH BUDDY!!! Good stuff uh? I want to go back NOW!! I suppose I can wait for the cruise in Sept! Glad you had such a great time. The 11 Lbs was worth it Im sure.

RUBICON19 · 05-18-2009, 12:06 PM

5/18/09

BW 194
Days 69

Flat bench
255 x 6
255 x 6

Incl bench
215 x 6
215 x 6

Dip w/ weight
+ 90 x 6
+ 90 x 6

EZ bar curl
135 x 6
135 x 6

Alt DB curl
70 x 6
70 x 6

LayzieBone085 · 05-18-2009, 12:47 PM

Quote:

Originally Posted by RUBICON19

Good things come to those who wait..

Why do i know that smile is a sarcastic one mate

?

RUBICON19 · 05-18-2009, 12:49 PM

Quote:

Originally Posted by LayzieBone085

Why do i know that smile is a sarcastic one mate

?

Sarcastic? Me? Never

bballbrett5 · 05-18-2009, 02:20 PM

uh oh now it's t3h winky face

RUBICON19 · 05-18-2009, 06:56 PM

5/18/09 Continued

40 Minute hike with Jule

PM

Elip
16 mins
Random
Level 3
Cals 282

RUBICON19 · 05-19-2009, 11:30 AM

5/19/09 Started 5 day creatine (Creaform) load today! Woot Woot!

BW 192
Days 68

Squat
345 x 6
350 x 6

BB Lunge
165 x 6
185 x 6

Stiffs
335 x 6
340 x 6

Skipped calves due to calf pull.

RUBICON19 · 05-21-2009, 01:27 PM

5/21/09

Mil press
175 x 6
180 x 5

Seated DB press w/ twist
85 x 5
85 x 4

DB side lats
55 x 6
60 x 6

Lying Tri ext
120 x 6
125 x 6

Overhead DB ext
105 x 6
110 x 5

RUBICON19 · 05-22-2009, 06:32 PM

BLEW OUT my back today in a BIG way!! OMG! I cant even put on shoes. Went to a chiropractor for readjusment and some stim. First time ever, so you know its bad. I NEVER go to a doctor of any sort. Hope to be back in the game next week!!

bballbrett5 · 05-22-2009, 09:18 PM

ugh that sucks! Hope you're alright!

RUBICON19 · 05-23-2009, 10:43 AM

Quote:

Originally Posted by bballbrett5

ugh that sucks! Hope you're alright!

its terrible

bballbrett5 · 05-23-2009, 11:13 AM

no better today after some rest?

thom2355 · 05-23-2009, 11:14 AM

No good on the back. Take it easy man (I know easier said than done). Hope this passes.

LayzieBone085 · 05-23-2009, 11:23 AM

Quote:

Originally Posted by RUBICON19

BLEW OUT my back today in a BIG way!! OMG! I cant even put on shoes. Went to a chiropractor for readjusment and some stim. First time ever, so you know its bad. I NEVER go to a doctor of any sort. Hope to be back in the game next week!!

Wishing you the best in recovery Randy, rest up and take care of that body, and dont force yourself to lift unless you know youll be alright. Good luck with recovery.