RUBICONs RAW POWER

[RUBICON19]

Ok. So, I am closing out my contest prep journal and making a new start here. Things will be a little different this offseason. See below.

* I plan on staying VERY lean throughout the whole offseason

* I plan to compete in at least 1 PLing meet

* I will pick a show for next year. Only 1 show. It will only be a pro qualifier, as I prefer to compete with heavy hitters. Makes me drive harder.

* Diet will be modified CHA. PRE and POST carbs only. Free meal/day on weekend.

* CARDIO, YES, CARDIO WILL be done the whole year;
** LISS cardio on weight training days
** HIT cardio on non weight training days (2x)
** Spin class on Saturdays

* Training at the moment is DC and will most likely remain that way.

* Will add more strongman event training if time allows.

This is it. Time to grow. I battled my way down to very low BF %, so now its time to go up without gaining any unwanted fat. Today I am already sitting at 189 (Post Free meal) and I am still satisfied with my leanness.. Looking at about 200 LBs.

LETS ROCK!!

[RUBICON19]

Started Sunday off with a 3.5 mile jog. No prob. Felt good! Gotta keep that cardio conditioning up..

[RUBICON19]

9/21/09

Alt DB curl
50 x 20 RP

Incl DB hammer curl
30 x 20

Bicep stretch x 70 sec.

Leg press calf (skipped due to calf injury)

Sumo leg press
12 Plates x 10
13 Plates x 6

BOX squat
315 x 6
225 x 20

Quad stretch x 75 sec.
Ham stretch x 75 sec.

Cable rope crunch
145 x 32 RP

[CM82682]

Sounds like a solid plan, stayin lean and mean making next years prep a little bit easier!

Hows the gym/gyms doing?

[NC_Tarheel]

Originally Posted by RUBICON19

Will add more strongman event training if time allows.

Buy a mold for $100 and make yourself some stones...you WILL NOT regret it!!!

[RUBICON19]

Originally Posted by NC_Tarheel

Buy a mold for $100 and make yourself some stones...you WILL NOT regret it!!!

I have a good friend who makes them. He is making me many as soon as we get some free time.

[RUBICON19]

Originally Posted by CM82682

Sounds like a solid plan, stayin lean and mean making next years prep a little bit easier!

Hows the gym/gyms doing?

Next years prep will be ALOT easier!

Gym is great, thanks!!

[RUBICON19]

9/21/09

Walked Jule around lake
50 Mins

[bbqwizard]

Originally Posted by RUBICON19

Ok. So, I am closing out my contest prep journal and making a new start here. Things will be a little different this offseason. See below.

* I plan on staying VERY lean throughout the whole offseason

* I plan to compete in at least 1 PLing meet

* I will pick a show for next year. Only 1 show. It will only be a pro qualifier, as I prefer to compete with heavy hitters. Makes me drive harder.

* Diet will be modified CHA. PRE and POST carbs only. Free meal/day on weekend.

* CARDIO, YES, CARDIO WILL be done the whole year;
** LISS cardio on weight training days
** HIT cardio on non weight training days (2x)
** Spin class on Saturdays

* Training at the moment is DC and will most likely remain that way.

* Will add more strongman event training if time allows.

This is it. Time to grow. I battled my way down to very low BF %, so now its time to go up without gaining any unwanted fat. Today I am already sitting at 189 (Post Free meal) and I am still satisfied with my leanness.. Looking at about 200 LBs.

LETS ROCK!!

This^ is awesome! Rock on Randy!

[RUBICON19]

Originally Posted by bbqwizard

This^ is awesome! Rock on Randy!

Thanks Phil!!!

[RUBICON19]

DIET TODAY:

1) Pancake with 3 whole eggs +egg whites = 2 cups total, 2 Tblspn Natty PB, 1 Tblspn Konsyl, Cinnimon, Splenda, 1/2 cup blueberries

2) (Pre WO Prison food) 1/2 cup oats, 2 scoops whey, 2 Tblspn NPB + Lactaid FF milk

3) (PWO Prison food) Same as above w/ 1/2 cup blueberries added + Lactaid FF milk

4) 1 LB lean ground beef + mushrooms + Broccoli + 1/2 cup cashews

5) (Sludge) 2 scoops whey + 2 Tblspn NPB + Konsyl + 1 peanut carmel Atkins bar crushed in it

6) 8 oz swordfish + asparagus + salad w olive oil

7) Maybe protein shake

[LayzieBone085]

You think the added HIIT will affect your bodys ability to recover? Interested to see how your conditioning and physique look next time around compared to last Randy. Give em hell!

[RUBICON19]

Originally Posted by LayzieBone085

You think the added HIIT will affect your bodys ability to recover? Interested to see how your conditioning and physique look next time around compared to last Randy. Give em hell!

Funny, but HIT seems to have a positive effect on my physique. Actually feels like it helps me recover. Strange, I know..

[bbqwizard]

#5 sound's killer- just sayin

[RUBICON19]

Originally Posted by bbqwizard

#5 sound's killer- just sayin

Yeah, its pretty good. Too many sugar alcohols in the bar though..

[XtendSoTasty]

Originally Posted by RUBICON19

DIET TODAY:

1) Pancake with 3 whole eggs +egg whites = 2 cups total, 2 Tblspn Natty PB, 1 Tblspn Konsyl, Cinnimon, Splenda, 1/2 cup blueberries

2) (Pre WO Prison food) 1/2 cup oats, 2 scoops whey, 2 Tblspn NPB + Lactaid FF milk

3) (PWO Prison food) Same as above w/ 1/2 cup blueberries added + Lactaid FF milk

4) 1 LB lean ground beef + mushrooms + Broccoli + 1/2 cup cashews

5) (Sludge) 2 scoops whey + 2 Tblspn NPB + Konsyl + 1 peanut carmel Atkins bar crushed in it

6) 8 oz swordfish + asparagus + salad w olive oil

7) Maybe protein shake

about how many cals was this diet?

what do you plan on keeping your cals @ during the offseason?

[RUBICON19]

Originally Posted by XtendSoTasty

about how many cals was this diet?

what do you plan on keeping your cals @ during the offseason?

honestly, I did not add them up. For now I will be shooting for approx.;

Pro 300+ grams per day
Fat 15 grams per meal w/ 1-2 meals being higher
Carbs Pre and Post only. About 30-40 grams each

I will adjust from here. Giving myself a lil play for now. I need it.

[thom2355]

Originally Posted by RUBICON19

Funny, but HIT seems to have a positive effect on my physique. Actually feels like it helps me recover. Strange, I know..

Me too. Better shape you are in, the faster you can recover.

[bballbrett5]

damn so you're not gonna blow up again for another transformation of the week??

[RUBICON19]

Originally Posted by thom2355

Me too. Better shape you are in, the faster you can recover.

agreed!!!

[RUBICON19]

9/22/09 Cardio only day

AM
Walk Lake with Jule
50 Mins

NOON
Elip
HIT
20 Mins
L1
Cals 302

[tonsti]

A little late but you know i will be watching!

[CM82682]

Originally Posted by tonsti

A little late but you know i will be watching!

Dudes gunna be getting his lean swole on and then cashin in on a pro card come next season!

[bbqwizard]

Originally Posted by thom2355

Me too. Better shape you are in, the faster you can recover.

X3! I can feel completely beat down, but when I do HIIT, I rebound very quickly.

[RUBICON19]

Originally Posted by tonsti

A little late but you know i will be watching!

Stay tuned!

[RUBICON19]

Originally Posted by CM82682

Dudes gunna be getting his lean swole on and then cashin in on a pro card come next season!

I dont know about cashing in, but I sure will do my best to improve so that I can at least hang!

[RUBICON19]

Originally Posted by bbqwizard

X3! I can feel completely beat down, but when I do HIIT, I rebound very quickly.

All in all, it just puts me in a better place, physically as well as mentally

[RUBICON19]

9/23/09 BW 191

1) Pancake made w/ 3 whole eggs + eggwhites = 2 cups total + Splenda + Cinnimon + Konsyl + Topped w/ 2 Tblspn NPB + 1/2 Bberries + Walden farms syrup

2) 1 scoop whey + 1 scoop Casein + 1 cup oats + 2 Tblspn NPB

Flat DB press
95 x 16 RP

DB chest stretch
45 x 60 sec.

Seated Mil press
145 x 18 RP

Delt stretch x 90 sec.

Lying Tri Ext
95 x 21 RP

DB Tri stretch
50 x 75 sec.

Lat pulldown
200 x 23 RP (KILLED IT)

One arm DB row
105 x 12
110 x 12

Back W stretch
BW x 75 sec.

Back TH stretch
BW x 75 sec.

Hang abs
BW x 40 RP

3) 2 scoops whey + 1 Cup Oats + 2 Tblspn NPB + Lactaid milk

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[RUBICON19]

9/23/09

Walked lake (+) w/ Jule
60 Mins.

[RUBICON19]

9/25/09 BW 192

Last training session before vaca. I will be training on the cruise ship. Its fun training in other places.

When I return I may change training back to 4-6 reps. Due to time restraints I will not be able to do the DC 2 way. I dont find the 3 way very productive, so....
We'll see..

1) Pancake w/ 3 whole eggs + whites + 2 Tblspn NPB + 1 cup mixed berries + Cinnimon + Splenda + Fiber Tech

2) 1/2 cup oats + 2 scoops whey + 2 Tblspn NPB + Lactaid milk

3) POST WORKOUT at Aroma Cafe
- 3 Egg + whites omlette w/ spinich, feta, mushroom, oinon, ham
- English muffin
- Lacey potatos
- 2 slabs of Cinnimon Vanilla french toast
- Fresh fruit

Walk 50 mins

4) Tuna + Salmon Sushimi + Seaweed salad

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