Release the kraken

[tonsti]

4/7/10. BW 197

could not sleep, so up for some 4:30 AM cardio

Treadmill
50 Mins
speed 3.5
Cals 298

I like it!!!sorry you couldnt sleep though.

[RUBICON19]

4/7/10

Alt DB curl (DC style)
40 x 26 RP

Pinwheels
40 x 20 ss

Bicep stretch x 80 sec.

Leg press calf
195 x 10 (DC style)

Strive leg curl
70 x 30 RP

BB squat
330 x 10
230 x 20

Quad stretch x 80 sec.
Ham stretch x 80 sec.

hang abs
+ 5 x 23 RP

[whatnow5]

330x10 after all that? You got to be kidding me!

[NC_Tarheel]

What's up Randy....I see nothing much has changed in here...pink dumbbells, step ups between machine sets to keep up your heart rate and a lifelong dedication to Richard Simmons!!

[tug79boat]

What's up Randy....I see nothing much has changed in here...pink dumbbells, step ups between machine sets to keep up your heart rate and a lifelong dedication to Richard Simmons!!

he has incorporated some denise austin stuff here over the past few weeks. he's really stepping up his game.

[NC_Tarheel]

he has incorporated some denise austin stuff here over the past few weeks. he's really stepping up his game.

Next step.....Jillian Michaels. But that will be weeks.

[RUBICON19]

330x10 after all that? You got to be kidding me!

HA! Thanks bro. But this is still the lower part of this building phase. After the back injury I restarted squats at 315. will add 5 LBs per week to get back up where they belong

[RUBICON19]

NC & Tug.... You know it.. I am def. not ready for jillian just yet. maybe bob..

[RUBICON19]

3/26/10

Flat DB press
85 x 28 RP

DB chest stretch
40 x 80 sec.

Seated Mil press
135 x 24 RP

delt stretch x 80 sec.

Dip w/ weight
+ 60 x 28 RP

DB tri stretch
50 x 80 sec.

V abr pulldown
170 x 25 RP

Straight bar seated cable row
150 x 14
165 x 10

lat stretch
BW x 80 sec.

Back thick stretch
BW x 80 sec.

Elip.
HIT
30 mins modified
Cals 470

[RUBICON19]

4/8/10

DIET TODAY

1) 4 whole eggs + 1/2 cup whites

2) 4 scoops Solution 5 (PRE)

3) 4 scoops Solution 5 (POST)

4) 8 oz chicken + spinach salad + 1 Tblspn Walnut oil

5) 2 scoops whey + 1 Tblspn Flax oil

6) 8 oz turkey + 1 Tblspn Walnut oil

[RUBICON19]

Will blast some cardio in the AM, then we are off for fun in the sun in the Dominican.

See ya in a week!

[RUBICON19]

5/9/10. BW 195.5

AM CARDIO
TREADMILL
20 mins INTERVALS
7.0-9.0
10 MINS @ 4.0
CALS 506

[RUBICON19]

4/18/10

BW 203 (not bad after vaca)

Eliptical
32 mins
modified HIT
cals 487

[Carlito99]

How do you structure your treadmill intervals?

[RUBICON19]

How do you structure your treadmill intervals?

Example:

MINUTE / SPEED
1 / 3.0
2 / 3.5
3 / 5.0
4 / 5.5
5 / 6.0
6 / 6.5
7 / 5.0
8 / 5.5
9 / 6.0
10 / 6.5
11 / 5.0
12 / 5.5
13 / 6.0
14 / 6.5
15 / 5.0
16 / 5.5
17 / 6.0
18 / 6.5
19 / 7.0 * (HIGH point)
10 / 5.0


The #s can start either higher or lower depending ones ability. After using the same #s 3 times you should go up on your 4th trip in.


I a now up to:
7.0
7.5
8.0
8.5
9.0*** high point

[Carlito99]

Example:

MINUTE / SPEED
1 / 3.0
2 / 3.5
3 / 5.0
4 / 5.5
5 / 6.0
6 / 6.5
7 / 5.0
8 / 5.5
9 / 6.0
10 / 6.5
11 / 5.0
12 / 5.5
13 / 6.0
14 / 6.5
15 / 5.0
16 / 5.5
17 / 6.0
18 / 6.5
19 / 7.0 * (HIGH point)
10 / 5.0


The #s can start either higher or lower depending ones ability. After using the same #s 3 times you should go up on your 4th trip in.


I a now up to:
7.0
7.5
8.0
8.5
9.0*** high point

Thanks. Is this kind of based on the body for life cardio program? Looks a little like that from what I remember, but I could be wrong

[RUBICON19]

Thanks. Is this kind of based on the body for life cardio program? Looks a little like that from what I remember, but I could be wrong

EXACTLY!! Always liked this set up. works wonders

[Carlito99]

EXACTLY!! Always liked this set up. works wonders

I've used it a couple times with the treadmill a long time ago... I should try it again

Thanks for reminding me about it lol

[RUBICON19]

I've used it a couple times with the treadmill a long time ago... I should try it again

Thanks for reminding me about it lol

No prob!!!

I have some more listed here if you want to check them out;

http://resultsbyrandy.com/forum/inde...topic=22.msg44

[tug79boat]

back from paradise?

[RUBICON19]

back from paradise?

yup. back to reality until February..

[RUBICON19]

4/19/10

Undergrip pulldown
170 x 29 RP + static

Single arm rev cable curl
15 x 30 ss

Bicep stretch x 85 sec.

Seated calf
115 x 30 RP + 2 sec. stretch

Glute/Ham raise w/ assist
BW x 20 RP

Box squat
320 x 8 (wasnt feeling it)
230 x 20

Quad stretch x 85 sec.
Ham stretch x 85 sec.

Cable rope crunch
155 x ?? RP (Had to bail. time for a client) maybe later.

[RUBICON19]

Cardio today:
Walk Jule 1 hour

[RUBICON19]

4/19/10 BW 201

DIET:

1) 1 scoops whey + 4 whole eggs

2) 2 scoops whey + 2 Tblspn NPB

3) 1 XXap carbonated WPI drink

4) 1 Can tuna + 1 scoop whey + 1 Tblspn Olive oil

5) 8 oz chicken + 1 Tblspn Flax oil

6) 2 scoops whey + 2 Tblspn NPB

7) 8 oz Salmon + spinach salad + 1 Tblspn Walnut oil

8)

[tug79boat]

4/19/10 BW 201

DIET:

1) 1 scoops whey + 4 whole eggs

2) 2 scoops whey + 2 Tblspn NPB

3) 1 XXap carbonated WPI drink

4) 1 Can tuna + 1 scoop whey + 1 Tblspn Olive oil

5) 8 oz chicken + 1 Tblspn Flax oil

6) 2 scoops whey + 2 Tblspn NPB

7) 8 oz Salmon + spinach salad + 1 Tblspn Walnut oil

8)

lots of oil in that diet. i am calling streak!! 30 straight. monday thru friday.

[RUBICON19]

lots of oil in that diet. i am calling streak!! 30 straight. monday thru friday.

Uuuuummmmmm, let me think about that for a second.....

[RUBICON19]

4/20/10

BW 199.5

CARDIO:
Treadmill
20 Mins Intervals
7.0,7.5,8.0,8.5,(9.0)
+ 10 Mins @ 4.0
Cals 502

[Carlito99]

4/20/10

BW 199.5

CARDIO:
Treadmill
20 Mins Intervals
7.0,7.5,8.0,8.5,(9.0)
+ 10 Mins @ 4.0
Cals 502

I did this today after not doing any high intensity cardio for a bit over a month.. That last minute at the high point felt like death lol

I did it a bit different than you though.. My high point was 9.0 as well, but I set it up so that level 5 was speed 4.5, level 6 was speed 5.4, level 7 was speed 6.3, level 8 was speed 7.2, level 9 was 8.1... So more of a percentage type thing

[RUBICON19]

I did this today after not doing any high intensity cardio for a bit over a month.. That last minute at the high point felt like death lol

I did it a bit different than you though.. My high point was 9.0 as well, but I set it up so that level 5 was speed 4.5, level 6 was speed 5.4, level 7 was speed 6.3, level 8 was speed 7.2, level 9 was 8.1... So more of a percentage type thing

Must have been tuff sledd'n!!!!

[RUBICON19]

4/21/10

BW 199

Incl DB press
75 x 30 RP + Static

DB chest stretch
40 x 85 sec.

Leg press Delt press
Sled x 12 RP

Delt stretch x 85 sec.

Dead skullz
70 x 30 RP + Static

Rack chins
+ 10LBs x 30 RP + Static

Chest support T bar row
120 x 20
140 x 10

lat stretch x 85 sec.

back Thick stretch x 85 sec.

Farmers carry
135 each hand x 70 yards x 2 sets