Release the kraken

**robertfah** · 08-16-2012, 04:53 AM

Dude, you've been a busy MF'er in here.....spartan race, suicide hill, are those Atlas Stones? Awesome pix too...looks like a lot of fun!

You gotta start training Lili for those races.....never too young!

Hope you guys are doing well my friend

**RUBICON19** · 08-16-2012, 12:04 PM

DELTS & TRIS*

Steel log 5/3/1 (5's)
105 x 5
120 x 5
135 x 5

Seated mil press 2 x 4-6 (to chest)
160 x 5, 4

Seated DB press 2 x 4-6
90 x 6

DB side lats 2 x 4-8 (from hips)
45 x 6, 6

OH DB ext 2 x 4-6
115 x 4
110 x 4

Skullz 2 x 4-6
105 x 6, 6

Tri pushdown 1 x 4-6
195 x 8

**RUBICON19** · 08-16-2012, 04:03 PM

Originally Posted by robertfah

Dude, you've been a busy MF'er in here.....spartan race, suicide hill, are those Atlas Stones? Awesome pix too...looks like a lot of fun!

You gotta start training Lili for those races.....never too young!

Hope you guys are doing well my friend

VERY BUSY!!!!!
Lili can race at 4 years of age. 2 more years!!!

.

I am now part of Spartan street team as well as an affiliate. Wirking towards being a Spartan perfered gym.
Expanding my gym soon!
VACA is right around the corner.

)

How are you!? The fam?

**RUBICON19** · 08-17-2012, 03:10 AM

Pieceacake

burpees x 100
lap
pushups x 100
lap
squats x 100
lap
trx pullups x 100
lap
lunges x 120*
lap
oh tire press x 100
lap

**RUBICON19** · 08-17-2012, 11:41 AM

BACK & TRAPS*

Deads 5/3/1 (5's) *
270 x 5
310 x 5
355 x 5

Single arm Hammer row 2 x 4-6
240 x 6
250 x 4

V bar pulldown 2 x 4-6
240 x 6, 5

Wide pullups (Palms in) 2 x 4-6
on FAT BARS
+ 45 x 6, 5

Cable row 1 x 4-6
250 x 6

BB shrug 2 x 4-6
440 x 6
445 x 6

Prowler Rope Tow (2" rope x 50')
225*
315
365
410*

**RUBICON19** · 08-18-2012, 08:32 AM

Day 6: Chest and Arms Hypertrophy Day *(30 sec rest between all sets)

Pressing Power Exercise speed work: Flat bench w/red bands
6 sets of 3 reps with 65-70% of normal 3-5 rep max*
+ 135 x 3,3,3,3,3,3

Hypertrophy pressing movement: Incline dumbbell presses*
3 sets of 8-12 reps*
65 x 12
70 x 10
75 x 8

Hypertrophy pressing/Flye movement: Low Incl DB flye
3 sets of 12-15 reps*
35 x 15
40 x 15
45 x 12

Hypertrophy fly movement: Incline cable flyes*
2 sets of 15-20 reps*
6 x 20, 15

Hypertrophy curling exercise: Ez bar preacher curls*
3 sets of 8-12 reps*
70 x 12,12,12

Nonstop SSW/

Hypertrophy extension exercise: Seated DB tricep extension
3 sets of 8-12 reps*
70 x 12,12,12

Hypertrophy curling exercise: Dumbbell concentration curls*
2 sets of 12-15 reps
25 x 15,15

Nonstop SSW/

Hypertrophy extension exercise: Cable pressdowns with rope attachment*
2 sets of 12-15 reps*
75 x 15,15

Hypertrophy curling exercise: DB Spider curls
2 sets of 15-20 reps*
25 x 15
20 x 20

Nonstop SSW/

Hypertrophy extension exercise: Cable kickbacks*
2 sets of 15-20
15 x 20,20

**RUBICON19** · 08-20-2012, 07:45 AM

UT 5:00AM

Spartan 300
30 Burpees
30 Burpee/Pullups
30 Pullups
30 Box jumps
30 Medicine Ball Squat Throws
100 Jumping Jacks
300 crunches/mixed abs
30 body weight squats
30 jumping lunges
30 curls
30 Tricip overhead presses
30 squat jumps
Tire rope tow x 10

**RUBICON19** · 08-20-2012, 11:01 AM

Day 1: Upper Body Power Day*

Flat bench 5/3/1 (3's)
175 x 3
200 x 3
225 x 8
* 235 x 5
* 245 x 4

Pendlay rows*
3 sets of 3-5 reps*
185 x 5
205 x 5
225 x 5
245 x 5

Incl bench
2 sets of 6-10 reps*
185 x 8
205 x 5 RP 1

Weighted Pull ups (FAT BARS)
2 sets of 6-10 reps*
BW x 10
+ 35 x 8, 5 RP 3

Low Incl DB flye
65 x 8
70 x 8

CG pullups
2 sets of 6-10 reps*
BW x 10
+ 20 x 8, 6 RP 2

Seated DB press 3 x 6-10
60 x 10
65 x 10
70 x 8

EzBar curl
3 sets of 6-10 reps*
90 x 10
100 x 8
105 x 6

Skull crushers*
3 sets of 6-10 reps*
70 x 10
80 x 10
85 x 10
90 x 8

Another GREAT weekend with the fam!

**RUBICON19** · 08-21-2012, 10:42 AM

Leg POWER

*Squats 5/3/1 (3's)
250 x 3
290 x 3
325 x 3

*Box squat
320 x 6
330 x 6
340 x 5

Leg extensions*
12 x 10
13 x 10
14 x 10

BB stiffs
315 x 6
325 x 6
330 x 4

Strive leg curl
70 x 10
80 x 10

Elip
HIIT
16 mins (45/15)
Random
L2
Cals 267

**RUBICON19** · 08-22-2012, 11:16 AM

3 rounds of:

Alt Battleropes x 30 sec
Battlejax x 30
Battleropes together x 30 sec
Plank x 30 sec
Sprint
Slammer ball jump/slams
Sprint
Burpees x 20
Sprint
Plate push x down and back
Lap
Jump rope x 100
TRX pullups x 20
Kettlebell swing x 20
DB side lunge x 20 each way
Plate windshield wipers x 20 each side
Lap*

CHEST & BIS

Pressing Power Exercise speed work: Flat bench w/red bands
6 sets of 3 reps with 65-70% of normal 3-5 rep max*
+ 140 x 3, 3, 3, 3, 3, 3

Incline dumbbell presses*
3 sets of 8-12 reps*
70 x 12
75 x 12
80 x 10 RP 2

Low Incl DB flye
3 sets of 12-15 reps*
45 x 15
50 x 16
55 x 12 > 50 x 3

Incline cable flye/press
2 sets of 15-20 reps*
7 x 20
8 x 12 > 7 x 5 > 6 x 3

Preacher curl 3 x 10-12
70 x 12
75 x 12
90 x 9 RP

Conc curl 2 x 12-15
30 x 10 RP 5
30 x 10 RP 5

Spider curl 2 x 15-20
20 x 20
25 x 20 RP

**RUBICON19** · 08-23-2012, 12:03 PM

Steel log 5/3/1 (3's)
110 x 3
130 x 3
145 x 5

Seated DB press
60 x 12
65 x 10
70 x 9 RP 3

Cable upright row
105 x 15
120 x 15
135 x 12 > 120 x 5

DB side lats
20 x 20
25 x 16 RP 4
30 x 10 > 25 x 4 > 20 x 4

Spider curl SSW/ Undergrip pulldown
60 x 10 / 135 x 10
60 x 8 / 135 x 8
60 x 6RP4 / 135 x 6RP4

Tricep pushdown SSW/ CG bench
120 x 10 / 135 x 10
120 x 10 / 135 x 10
120 x 10 / 135 x 10

Overhead plate ext
45 x 20, 20,20

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

DB wrist curl SSW/ DB rev wrist curl
30 x 15 / 15 x 12
30 x 12 / 15 x 10
30 x 10 / 15 x 10

DB wrist rockers
30 x 25, 20, 15

Outside run despite pulled calf
Nursed it
2.8 miles
22 mins
Cals 345

Just glad I could get away with it!

**RUBICON19** · 08-24-2012, 03:41 AM

SUPER sets

Burpees 5 sets of 20
SUPERSET WITH
Crunches 5 sets of 20
-LAP

24" Box jumps 5 sets of 20
SUPERSET WITH
Overhead DB press 5 sets of 20
-LAP

Tire flips 5 sets of 20
SUPERSET WITH
Tire drag w/sledge 5 sets of 50'
-LAP

TRX pullups 5 sets of 20
SUPERSET WITH
Pushups 5 sets of 20
-LAP

Kettlebell swing 5 sets of 20
SUPERSET WITH
Plate press/Knee ins 5 sets of 20
-LAP

**RUBICON19** · 08-24-2012, 11:10 AM

BACK & TRAPS*

Deads 5/3/1 (3's)
290 x 3
330 x 3
375 x 3

Single arm Hammer row 2 x 4-6
250 x 6
270 x 4

V bar pulldown 2 x 4-6
240 x 6
245 x 6

Wide pullups (Palms in) 2 x 4-6
on FAT BARS
+ 45 x 6
+ 50 x 4

Cable row 1 x 4-6
255 x 6

BB shrug 2 x 4-6
495 x 6

Prowler Rope Tow (2" rope x 50')
225*
315
425

3000

P 375
C 225
F 70

P = 5 meals x 30 + 4 serv HP
C = 8 meals x 30
F = 5 meals x 14

**RUBICON19** · 08-25-2012, 04:29 AM

6 HILL SPRINT with cinderblock
2 without
1 mile quick trail run
W/ Jon See and Kev

**RUBICON19** · 08-27-2012, 12:40 PM

CHEST & BIS

Bench 5/3/1 (5/3/1)
190 x 5
215 x 3
240 x 8

Bench w/ chains (#45)
+ 205 x 5, 4, 4

Low Incl DB press
110 x 6, 5, 4

EzBar curl
130 x 6
135 x 6
145 x 5

Alt DB hammer curl
65 x 6
75 x 6

3 rounds of:

450-500LB tire flips x 12
110LB keg carry x 80'

3 mile run/walk

**RUBICON19** · 08-27-2012, 12:45 PM

5:00AM

2 rounds of:

Alt Battleropes x 30 sec
Battlejax x 30*
Battleropes together x 30 sec
Plank x 60 sec
Pushups on ball x 10/10
Slammer ball jump/slams x 20
Bear crawl*
-Sprint
Hurdles
-Sprint
Agility ladder
-Sprint
Single leg hurdles
-Sprint
Burpees
-Sprint
Jump rope x 100
Kettlebell cleans x 30
24" box jumps x 20
TRX pullups x 20
Banded sprint x you go, I go x 2
Sledge smashes on tire x 30

Parkinglot suicides x 20+ lines
3 way relay

**RUBICON19** · 08-28-2012, 10:32 AM

Squat 5/3/1 (5/3/1)
270 x 5
305 x 3
340 x 5

Box squat 2 x 4-6
340 x 6
345 x 4

BB stiffs 2 x 4-6
340 x 6
345 x 6

Strive Leg curl 2 x 4-6
90 x 16 RP
90 x 13 RP
90 x 9 RP

Leg Ext.*
14 x 13 RP
14 x 12 RP
14 x 11 RP

**RUBICON19** · 08-29-2012, 11:31 AM

Steel log
120 x 5
135 x 3
150 x 3, 3, 3

Seated DB press
55 x 10 (6 sec negs)
55 x 10 (4 sec negs)
55 x 10 (2 sec negs)

DB side lats
35 x 12
35 x 9 RP 4
35 x 15 RP

Alt DB curl
50 x 9
50 x 8 RP 3
50 x 12 RP

Skullz
70 x 10 (6 sec negs)
70 x 10 (4 sec negs)
70 x 10 (2 sec negs)
70 x 15 (1 sec negs)

Cable rope curl
105 x 12
120 x 9 RP 3

Rope pushdown
105 x 12
120 x 9 RP 3

**Beast** · 08-29-2012, 03:03 PM

Very solid workouts Randy! Looks like training has been treating you well.

**RUBICON19** · 08-30-2012, 11:13 AM

Originally Posted by Beast

Very solid workouts Randy! Looks like training has been treating you well.

Thanks D!!

Incline bench
185 x 6
205 x 5
225 x 3

Incl DB press
75 x 8 RP 2 (6 sec negs)
75 x 8 RP 2 (4 sec negs)
75 x 8 RP 2 (2 sec negs)
75 x 10 (1 sec negs)

Incl cable flye/press
10 x 10
10 x 8 RP 3
10 x 12 RP

Farmers carry 40'
135
185
210

Elip
HIIT
RANDOM
L2
16 mins
Cals 267

**RUBICON19** · 08-31-2012, 04:09 AM

BARK AT THE MOON!

200 Burpees. Ya, thats right! 200!

Pushups x 50
* Burpees x 20
Slammer ball jump/slams x 20
* Burpees x 20
Jump rope x 100
* Burpees x 20
Dynamax wall ball slams x 30
* Burpees x 20
24" Box jumps x 20
* Burpees x 20
TRX pullups x 30
* Burpees x 20
Kettlebell swing x 20
* Burpees x 20
100LB plate press/knee ins x 20
* Burpees x 20
Tire rope tow 30' x 5 sets
* Burpees x 20
100% Sprints x 6
* Burpees x 20

BAM!*

**RUBICON19** · 08-31-2012, 11:53 AM

Deads (5/3/1) 5/3/1
315 x 5
355 x 5
395 x 5

Wide pullups (FAT bars) add weight
+ 50 x 6
+ 55 x 4
+ 60 x 4

Single arm Hammer row
180 x 15 RP
190 x 12 RP
205 x 10 RP

V bar pulldown (Beat the #)
180 x 10
180 x 9 RP 3
180 x 13 RP

DB shrug
110 x 12
120 x 12
130 x 10

Prowler rope tow 50'
315*
435

**robertfah** · 09-04-2012, 03:57 AM

Diggin' dat Farmer's Walk vid (looking lean btw

)....aren't you supposed to be at T&C soon? Hope you had a great Labor Day weekend brother! Keep training hard!

**RUBICON19** · 09-05-2012, 12:42 PM

Originally Posted by robertfah

Diggin' dat Farmer's Walk vid (looking lean btw

)....aren't you supposed to be at T&C soon? Hope you had a great Labor Day weekend brother! Keep training hard!

Thanks bro! Just prepping the lifts for my SM weight class.
Yes. T&C next Fri!!!
Montreal in Oct.
The Disney in Dec.

Steel log 5/3/1 (5's)
105 x 5
125 x 5
140 x 5, 5

Leaning single arm DB side lats
20 x 12
25 x 12 RP 6
25 x 22 RP
25 x 22 RP

Alt DB front raise
25 x 15
30 x 18 RP

EzBar curl
70 x 10 (6 sec negs)
70 x 10 (4 sec negs)
70 x 10 (2 sec negs)

Lying DB Tri ext
25 x 12 (6 sec negs)
25 x 12 (4 sec negs)
25 x 12 (2 sec negs)

TRI SET: (Non stop for 7 cycles)
Cable upright row
90 x 10,10,10,10,10,10,10
Cable curl
75 x*10,10,10,10,10,10,10
Tricep pushdown
105 x*10,10,10,10,10,10,10

**RUBICON19** · 09-06-2012, 04:19 PM

Incl Bench
225 x 4, 4, 3 RP 1

Hammer press w / orange bands
(Beat the #)
+ 90 x 10
+ 90 x 8 RP 4
+ 90 x 14 RP

Low Incl DB flye
40 x 10 (6 sec in stretch each rep)
40 x 10 (4 sec in stretch each rep)
45 x 10 (2 sec in stretch each rep)
50 x 15 (1 sec in stretch each rep)

Cable flye FST - 7
45 x (7 sets of 10 w/ 20-30 sec max rest)

Roman chair
BW x 20
+ 25 x 15 RP 5
+ 35 x 20 RP

Run outside
3 miles
23 mins
362 cals

These legs are NOT made for running

**RUBICON19** · 09-07-2012, 11:34 AM

DEADS 5/3/1 (5's)
275 X 5
315 X *5
355 X 5

DB row
135 x 6
150 x 6, 6

DB pullover (beat the #)
80 x 12
85 x 10 RP 3
90 x 14 RP

Lat pulldown (Palms in grip)
165 x 10 (6 sec negs)
165 x 8 RP 2 (4 sec negs)
165 x 10 (2 sec negs)
165 x 12 (1 sec negs)

Plate shrug SSW/ Cable rear delts
45 x 20 / 30 x 10 (4 sets)

V bar pulldown (FST-7)
135 (7 x 10)

**RUBICON19** · 09-08-2012, 07:50 AM

4 Rounds:*

800 meter run*
20 Burpees*
30 Leg raises
50 Pushups
400 meter run (Faster pace)
2-4 minute recovery int

**RUBICON19** · 09-09-2012, 04:05 PM

**robertfah** · 09-10-2012, 05:45 AM

Originally Posted by RUBICON19

^^^ Great Quote!

**RUBICON19** · 09-10-2012, 06:05 AM

5 sets of:
Burpees x 20
SUPER SET WITH
OH Tire press x 20

Lap + Tire flips

5 sets of:
Kettlebell swing x 20
SUPER SET WITH
Jump squats x 20

Lap + Tire flips

5 sets of:
Leg raises x 30
SUPER SET WITH
Pushups x 50

Lap + Tire flips

5 sets of:

GIANT SET:
Slammer ball Jump/Slams x 20
Jump rope x 50
Med ball russian twist x 20
Reach laces x 20
In and outs x 20

Lap + Tire flips

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