Release the kraken

[RUBICON19]

4/20/12

UT 5:00AM

4 rounds of:

Alt battleropes x 30 seconds
Battleropes together x 30 seconds
- SPRINT
Kettle bell cleans x 30
- SPRINT
Bear crawl x one way
- SPRINT
Slammer ball jump/slams x 20
- SPRINT
Burpees x 10
- SPRINT
Plate push x down n back
Overhead tire press x 30
- SPRINT



4/20/12

BW 185

30 seconds rest ONLY!

Upright row high and away
70 x 10, 10, 10, 10

DB side lats
5/10/15/20/25/30/25/20/15/10/5 x 6 each nonstop
Up and down the river

DB front raise
5/10/15/20/25/30/25/20/15/10/5 x 6 each nonstop
Up and down the river

Seated DB press
50 x 12
50 x 11 RP 4
50 x 18 RP

EzBar curl
70 x 12
70 x 10 RP 4
70 x 15 RP

Lying DB tri ext
30 x 12
30 x 10 RP 3
30 x 14 RP

Strive preacher curl (1+1/4 reps)
25 x 12, 8, 6 RP + 4 more reg reps

EzBar overhead french press
60 x 12, 10, 15RP

DB curl
5/10/15/20/25/30/25/20/15/10/5 x 6 each nonstop
Up and down the river

Single arm rope pushdown
Right-Left nonstop until 100 reps are complete w/ each arm

Decl crunch w/ twist
BW x 10/20, 10/20, 10/20
SSW/
Cross bench crunch
BW x 15, 10, 10

[RUBICON19]

Turks and Caicos = 2 weeks out!
Yankee Classic = 13 weeks out!!

[robertfah]

Turks and Caicos = 2 weeks out!
Yankee Classic = 13 weeks out!!

FAWKIN' sweeeeet! Wish we were there....god I love that place.....DON'T send me a postcard!

Update pic looks great....even though it's a bit blurry, you can see how rippsed you're getting! Don't fall off track with all those pizza's down there!

[RUBICON19]

FAWKIN' sweeeeet! Wish we were there....god I love that place.....DON'T send me a postcard!

Update pic looks great....even though it's a bit blurry, you can see how rippsed you're getting! Don't fall off track with all those pizza's down there!

Yeah, cant wait!!!
Oh, I have to have the pizza!!! It ROCKS!

Blurry pic! . I was shakey after training. Will have better ones soon

[RUBICON19]

4/21/12

BW 183!!!

Elip
20 mins
HIIT
RANDOM
L1
Cals 309

[RUBICON19]

[RUBICON19]

5:00AM ULTIMATE TRAINING

4 rounds of:

Alt battleropes x 30 sec
Battlejax x 30
Plank x 30 sec
Russian twist w/med ball x 20
Flutter kicks x 20
Ball crunch x 20
Jump rope x 100
Dynamax ball clean/squat/press x 15
TRX pullups x 20
Tire flips x field
Pushups on tire x 30
-SPRINT
Hurdles
-SPRINT
Agility ladder
-SPRINT
Mini hurdles
-SPRINT


4/23/12

BW 188 (Post cheat)

CHEAT MEAL:
1/2 Organic chocolate bar
3 Jalepeno poppers
2 mozz sticks
1 eggroll
2 coconut shrimp
2 filo/brie/rasberry
Waffle fries
Salt and vin chips
Pizza (cheese, roni, mushroom, organic bacon, canadian bacon)
Orange sherbert w/ choc chips
Jens 3 layer brownie/ cookie thing
Choc covered pretzals, cookie dough, cashews, gummie bears
Sweet tart gummies


30 seconds rest ONLY!

Bench 5/3/1 (3's) MODIFIED
165 x 3
185 x 3
210 x 10
-215 x 8
-220 x 6
-225 x 4
-135 x 15

Incl bench
135 x 10
145 x 10
150 x 8
155 x 6
155 x 5
156 x 10 RP

Low Incl DB press
65 x 10, 10, 7 > 55 x 4

Low Incl DB flye
50 x 12
50 x 8 RP 4
50 x 12 RP

Incl cable flye/press
7 x 12, 10, 8 > 6 x 4

Hammer press w/ orange bands
+ 50 x 12, 10, 8 > just bands x 5 RP 4



4/23/12 continued

30 sec max rest!

Lat pulldown
105 x 10
120 x 10
135 x 10
150 x 10
165 x 10
180 x 6 > 165 x 3 > 150 x 3

DB pullover
60 x 10
65 x 10
70 x 10
75 x 10
80 x 10
85 x 8 RP 2

Strap pulldown
105 x 12, 12, 12, 12

Chest support T bar row (1+1/4 reps)
90 x 10, 8, 6 RP 4 full reps

Seated cable row
120 x 20
135 x 12
150 x 8 > 90 x 15

Plate shrug (15 sec rest)
45 x 20, 20, 20, 20

Face pulls (15 sec rest)
90 x 12, 12, 12, 12

[RUBICON19]

4/24/12

BW 185

Squat 5/3/1 (3's) modified
240 x 3
275 x 3
310 x 3

30 seconds max rest!

Leg ext
6 x 20
7 x 18
8 x 15
9 x 12
10 x 10
11 x 8 > 10 x 3 > 9 x 3

Leg press (1+1/4 reps)
8 plates x 12, 10, 8, 8, 8 RP 5 full reps

Strive Leg curl
45 x 12
55 x 12
57.5 x 12
60 x 10
62.5 x 10
65 x 8 RP 3

DB lunges
BW x 15
5 x 15
10 x 15
15 x 15
20 x 15
25 x 15


Calves & Abs tonight

[RUBICON19]

4/24/12 PM

30 sec max rest!

Leg press calf
Plates
8 x 20
9 x 20
10 x 15
11 x 12
12 x 10, 10, 10, 18 RP

Hang abs
BW x 15, 15, 12, 16 RP

Seated calf (1+1/4 reps)
90 x 10, 9, 7 RP 5 full reps

Cable crunch
135 x 12, 12, 12, 12

Standing single leg calf (R-L nonstop)
R-BW x 20, 20, 15
L-BW x 20, 20, 15

Decl crunch
BW x 20
+ 25 x 10, 10 > BW x 10

[RUBICON19]

This morning. No pump. Cold

[Vytis]

Damn, you're tightening up really well - good stuff Randy!

[RUBICON19]

Damn, you're tightening up really well - good stuff Randy!

Hey. THANK YOU! About 11 weeks to dial in


5:00 AM ULTIMATE TRAINING

4 rounds of:
Battleropes x 40 sec
Plank x 40 sec
Abs:
Knee ins x 20
Elbow to knee twist x 20
Alt Heel touches x 20
BW squat x 20
OH tire press x 30
Slammer ball jump/slams x 20
TRX pullups x 20
Agility ring suicides
-SPRINT
Burpees x 10
-SPRINT
Jumping jax x 30
-SPRINT
Mtn climbers x 30
-SPRINT
Pushups x 30
-SPRINT


4/25/12
12:20

BW 182

30 sec max rest!

Seated DB press
40 x 15
50 x 12
55 x 10
60 x 8
65 x 6
65 x 6 > 60 x 4 > 55 x 3

DB side lats
15 x 15
20 x 12
25 x 12
30 x 10
25 x 10
20 x 12
15 x 12

Cable upright row
90 x 15
105 x 12
120 x 10
135 x 8 > 120 x 4> 105 x 3

Cable side lats
15 x 12, 12, 12, 12

Arnold press
35 x 12
45 x 8
45 x 6 > 35 x 4

DB front raise SSW/ Cable rear delts
15 x 20 / 15 x 20
15 x 20 / 15 x 20
15 x 20 / 15 x 20


4/25/12 continued:

2:00PM

Seated Alt DB curl
30 x 10
40 x 10
40 x 8 RP 3
40 x 13 RP

CG bench
135 x 10
185 x 10
185 x 8 RP 3
185 x 12 RP

Incl DB curl
30 x 10, 10, 6 RP 4
SSW/
OH DB ext
75 x 10, 10, 10

DB spider curl (R-L nonstop)
25 x 12, 10, 8

Cable kick back (R-L nonstop)
15 x 12, 10, 8

[RUBICON19]

4/26/12

40 sec rest!

Incl bench
170 x 8 (6 sec negs)
170 x 7 (4 sec negs)
170 x 6 (2 sec negs)
170 x 12 RP (1 sec negs)

30 sec rest!

Incl DB press
50 x 15
55 x 12
60 x 10, 8 > 50 x 4 > 40 x 4

Flat DB press
60 x 10, 10, 7 RP 3

Incl DB flye (2 sec in stretch)
35 x 10, 10, 10

Flat DB flye (2 sec in stretch)
35 x 10, 10, 10

Incl cable flye/press
5 x 15
6 x 10
7 x 7 > 4 x 12

Cable cross
30 x 20
45 x 15
50 x 10, 8 > 35 x 6 > 20 x 5

[RUBICON19]

5:00 AM ULTIMATE TRAINING
4 rounds of:

Battle ropes x 30 sec
Battlejax x 30
Plank x 30 sec
-SPRINT
Kettlebell swings x 20
-SPRINT
Agility ring suicides
-SPRINT
Slammer ball jump/slams x 20
-SPRINT
Burpees x 10
-SPRINT
Plate push x down n back
Sledge hammer smash on tire x 30
-SPRINT




4/27/12

BW 183

Deads 5/3/1 (3's) modified
280 x 3
320 x 3
360 x 3

30 sec rest only!

Wide pullups (palms in)
BW x 10, 10, 8, 6 RP 2

Stiff arm pulldown (1+1/4 reps)
105 x 10, 10, 7 > 90 x 5 full reps

DB row (strict on bench)
R - 80 x 10, 10, 10
L - 80 x 10, 10, 10

Low cable row w/strap
135 x 12, 12, 12

DB rear delts (facing Incl bench)
20 x 12, 12, 12

Seated DB shrug
60 x 10, 10, 10, 10

Elip
16 mins
HIIT
250 cals

[RUBICON19]

4/28/12

BW 180.5

Treadmill
Intervals
Speeds 6.5,7.0,7.5,8.0(8.5)
20 mins
Cals 355

[RUBICON19]

5:00AM UT

4 rounds of:

Alt Battleropes x 30 sec
Mtn climbers x 60
Battleropes together x 30 sec
Plank x 30 sec
Donky's on ball x 20
Kettlebell swing x 20
Jump rope x 100
Wall dynamax ball smashes x 20
TRX pullups x 20
Step ups on bench x 20
Tire flips x field
Pushups on tire x 30
-SPRINT
Hurdles
-SPRINT
Agility ladder
-SPRINT
Mini hurdles
-SPRINT
Burpees x 10
-SPRINT


4/30/12

BW 189 (Post cheat)

Seated DB press
65 x 12
65 x 10 RP 3
65 x 14 RP

DB side lats
25 x 10
30 x 10, 10 > 25 x 5 > 20 x 5

Cable upright row
105 x 12
120 x 12
135 x 10 > 105 x 4

Alt DB curl
25 x 10
30 x 10
35 x 8
40 x 6
45 x 4
SUPERSET WITH: (NONSTOP)
Lying DB tri ext
15 x 10
20 x 10
25 x 8
30 x 6
35 x 4

DB spider curl (R-L nonstop)
25 x 12, 10, 8

OH single arm DB ext (R-L nonstop)
20 x 15, 12, 10, 8

Low cable curl
90 x 12
105 x 10
120 x 8 > 105 x 4
SUPERSET WITH: (NONSTOP)
Rope pushdown
75 x 12
90 x 10
105 x 8 > 90 x 4

DB wrist curl (R-L nonstop)
25 x 15, 12, 10

DB hammer curl
35 x 10 > 30 x 10 > 25 x 10

Done in 30 mins!


4/29/12 PM

Elip
HIIT
16 mins
L1
Cals 252

[RUBICON19]

5/1/12

Squat 5/3/1 (3's) modified
240 x 3
275 x 3
310 x 3

30 sec max rest!

Leg ext
10 plates x 10, 10, 10, 10 > 9 x 3 > 8 x 2
SUPERSET WITH:
Leg press
8 plates x 10, 10, 10, 10

Strive Leg curl
45 x 10
55 x 10
65 x 10
70 x 10
80 x 8 > 70 x 4 RP 3

DB lunge
35 x 12
40 x 10
45 x 8
50 x 6

DB stiffs
50 x 10
60 x 10
70 x 10
80 x 10

Leg press calf
8 plates x 15
10 plates x 12
12 plates x 10
12 plates x 16 RP

Seated calf (15 seconds rest)
90 x 12, 12, 10

Standing single leg calf (R-L nonstop)
BW x 20, 20, 20

Hang abs*
BW x 20, 15, 12, 10

Cable crunch
135 x 12, 12
150 x 8 > 135 x 4

Decl crunch
BW x 15, 12, 10

[RUBICON19]

5/2/12

BW 184

30 sec max rest!

Incl DB press
80 x 6, 6, 6, 6, 6, 6

Flat DB press
70 x 8, 8, 8, 8, 8

Incl DB flye
40 x 10
45 x 10
50 x 6 > 45 x 4

Flat DB flye
40 x 10
45 x 10, 7 > 40 x 4

Incl cable flye/press
7 x 12 > 6 x 4 > 5 x 4

High - Low Cable cross (15 sec rest)
30 x 20, 15, 12, 10

Low - High Cable cross (15 sec rest)
15 x 15, 12, 10

[RUBICON19]

5/2/12
ULTIMATE TRAINING 5:00AM

4 rounds of:

Alt battleropes x 30 sec
Battle jax x 30
Plank x 30 sec
Ball pass abs x 20
OH tire press x 50
Slammer ball jump/slam x 20
Prowler x down and back
Step ups x 100
Kettlebell swings x 20
TRX pullups x 20
Cross bench crunch x 20
Bear crawl x field
-SPRINT
Suicide burpees x 5/15

[robertfah]

love that last pic....sooo true.

Looking better and better Randy....this will be crazy with another 11 weeks passing....2 days left? how long are you guys going for? PIX are a must! Don't forget to look up "Carm" - his boat is called Valentine II....great LOBSTA fishing for sure!

Have a blast buddy!

[RUBICON19]

love that last pic....sooo true.

Looking better and better Randy....this will be crazy with another 11 weeks passing....2 days left? how long are you guys going for? PIX are a must! Don't forget to look up "Carm" - his boat is called Valentine II....great LOBSTA fishing for sure!

Have a blast buddy!

Thanks man!!!

Crazy thing happened today. Lili has a mild case of what my chix pox. OMG! Doc says we can
Only watch it and see if it spreads. If it does, we need to postpone trip. Uhg!! We have friends from Canada staying at our house and traveling with us. Fingers are CROSSED!!


5/2/122 PM

ELIP
HIIT
16 MINS
CALS 253

NO EXCUSES!

[RUBICON19]

5/3/12

30 sec max rest!

Wide pullups (palms in)
BW x 6, 6, 6, 6, 6, 6

CG pullups (Palms in)
BW x 8, 8, 8, 8, 8

DB pullover
65 x 10
70 x 10
75 x 10
80 x 11 RP

Hammer row (R-L nonstop)
R - 135 x 10, 10, 10, 8
L - 135 x 10, 10, 10, 8
YIKES!

Seated bent over strap/cable pull
75 x 20
90 x 12, 10 > 75 x 5 > 60 x 5

Plate shrug (15 sec rest)
45 x 20, 20, 20, 20

[RUBICON19]

[RUBICON19]

BACK FOR THE ATTACK!

The trip to T&C was AMAZING as always! Looking forward to many returns. Will post pics and recap soon.

I ate like a viking!!!! Now its time to undo the damage! Looking at 10 weeks of super strict dietand tons of cardio.

My lowest body weight of this diet so far was 180.5. My highest weight in vaca was 199!!

Needless to say, Ive got some work to do. Every day turned into cheat day. Wow! One more cheat meal for the week (tonight) & then ITS ON!

[robertfah]

BACK FOR THE ATTACK!

The trip to T&C was AMAZING as always! Looking forward to many returns. Will post pics and recap soon.

I ate like a viking!!!! Now its time to undo the damage! Looking at 10 weeks of super strict dietand tons of cardio.

My lowest body weight of this diet so far was 180.5. My highest weight in vaca was 199!!

Needless to say, Ive got some work to do. Every day turned into cheat day. Wow! One more cheat meal for the week (tonight) & then ITS ON!

WHOA! That's what T&C will do to you though....glad to hear you were able to go and had such an awesome time....looking forward to the pix!

[RUBICON19]

5/14/12 AM

UT X 4 ROUNDS

Battleropes x 30 sec
Battlejax x 30
Plank x 30 sec
Flutter kick x 20
Knee ins x 20
Lace touch x 20
OH tire press x 50
Jump rope x 100
Slammer ball jump/slams x 20
TRX pullupsx 20
DB punches x 60
Tire flips x 20
Pushups on tire x 30
Run around building x 1/4 mile
Suicide burpees x 5/15


PM

Elip
HIIT
8 mins (major cramp)
Cals ?

[RUBICON19]

5/14/12

BW 197 (post vaca bloat)

Seated DB press
55 x 10 (6 sec negs)
55 x 10 (4 sec negs)
55 x 10 (2 sec negs)
55 x 12 (1 *sec negs) 1/2 reps

DB side lats
20 x 12
25 x 12
30 x 10
30 x 8 > 25 x 4 > 20 x 4

Cable upright row
105 x 12
120 x 12
135 x 8 > 120 x 4 > 105 x 3

EzBar curl
70 x 10 (6 sec negs)
70 x 8 (4 sec negs)
70 x 8 (2 sec negs)
70 x 12 (1 sec negs)
SUPERSET W/*
Skullz
70 x 10 (6 sec negs)
70 x 8 (4 sec negs)
70 x 8 (2 sec negs)
70 x 12 (1 sec negs)

DB Spider curl (R-L nonstop)
25 x 12, 10, 10 + 2 forced

Single arm OH DB ext (R-L nonstop)
25 x 12, 12, 12

High cable curl
30 x 20
45 x 12
45 x 13RP
SUPERSET W/
Tri pushdown
120 x 20
135 x 12
134 x 15RP

*DB hammer curl (15 sec rest)
25 x 20, 20, 20

[RUBICON19]

5/15/12

BW 193

Squat 5/3/1 (5's) modified
230 x 5
255 x 5
290 x 5

Leg press
10 plates x 10
12 plates x 10
14 plates x 10

Leg ext
12 x 10
14 x 9

30 sec max rest

DB lunge*
35 x 12
40 x 12
45 x 10

Strive leg curl
60 x 10, 10, 17RP

BB stiffs
225 x 10, 10, 10

Leg press calf (rest only enough time to add plates)
10 plates x 10
12 plates x 10
14 plates x 10

Seated calf (15 sec rest)
90 x 15, 12, 10

Single leg standing calf (R-L nonstop)
BW x 20, 20, 20

[RUBICON19]

WHOA! That's what T&C will do to you though....glad to hear you were able to go and had such an awesome time....looking forward to the pix!

Thanks!
Pics to come SOON!

[RUBICON19]

Elip
16 mins
HIIT
L1
Cals 257