Release the kraken

[RUBICON19]

Bench (5/3/1) 5's
180 x 3
205 x 3
230 x 10

Bench w/ # 45 chains
+ 185 x 6
+ 195 x 5
+ 200 x 4
+ 205 x 4

Incl DB press
75 x 10 (6 sec negs)
75 x 10 (4 sec negs)
75 x 10 (2 sec negs)
75 x 15 (1 sec negs)

Low Incl DB flye
50 x 12
55 x 10 RP 3
60 x 14 RP

Medley
3 Rounds of:
450-500LB Tire flips x 12
110LB Keg Carry x 80'

[robertfah]

Bump from previous page, because it's that awesome!

Keep pressin' Randy! T&C is DAYS away now....and we'll have to hook up when you visit the Rat (Disney) We are planning something in January or February for up there....not too sure when, but the kids want to see snow! My youngest said to me "Daddy, can you take me to see snow?" so I asked him why and he said "So I can make snowballs and throw them at you, mommy, Colin, and Lilly!"....lil monster!

[RUBICON19]

Ha!!!!!!!! That is AWESOME!!!! Haaaa!

[RUBICON19]

Squat *5/3/1 (5's)
255 x 3
290 x 3
330 x 5

Leg press
12 plates x 6
14 plates x 6
16 plates x 6

GHR
BW X 6, 6

Leg press calf
12 plates x 10
14 plates x 10
16 plates x 10

Seated calf
90 x 15

Elip
16 mins
HIIT
RANDOM
L2
Cals 261

[RUBICON19]

Spartan 1500

1. 100 Burpees

2. 100 TRX pullups

3. 100 Box jumps

4. 100 Dynamax Squat Throws

5. 100 Jumping Jacks

6. 100 *Ab Twists (50 each side)

7. 100 Bodyweight Squats

8. 100 Single arm kettlebell swings (50 each side)

9. 100 lunges

10. 100 Curls (50 each side) w/ Kettlebell

11. 100 Tricep Overhead Extensions (50 each side) w/ Kettlebell

12. 100 Ball Slams

13. 100 Squat jumps

14. 6 *Tire Rope Pulls

15. 300 Crunches

[RUBICON19]

STEEL LOG 5/3/1 (3's)
115 X *3
130 X 3
150 X 3

Seated Mil press (To chest)
155 x 5, 4, 4

DB side lats
45 x 8
50 x 6

EzBar curl
110 x 6
130 x 6, 6

Skullz
90 x 6
100 x 5, 5

Alt DB curl
50 x 6
55 x 6

OH DB Ext
105 x 6, 6

[robertfah]

Spartan 1500

1. 100 Burpees

2. 100 TRX pullups

3. 100 Box jumps

4. 100 Dynamax Squat Throws

5. 100 Jumping Jacks

6. 100 *Ab Twists (50 each side)

7. 100 Bodyweight Squats

8. 100 Single arm kettlebell swings (50 each side)

9. 100 lunges

10. 100 Curls (50 each side) w/ Kettlebell

11. 100 Tricep Overhead Extensions (50 each side) w/ Kettlebell

12. 100 Ball Slams

13. 100 Squat jumps

14. 6 *Tire Rope Pulls

15. 300 Crunches

Solid stuff Randy....what's the time on these and how is it done? Are you doing it in order or 10 of each and then taking a break?

[RUBICON19]

Depends on which exercise, but no actual order. Slice em up any way and get em done under an hour!
BRUTAL!
Hey, thanks for the email BTW!

[RUBICON19]

Deads 5/3/1 (3's)
295 x 3
335 x 3
380 x 5

Wide pullups (Fat bars) w/Weight
50 x 6
60 x 4, 4

Single arm Hammer row
6 plates x 6, 6

V bar pulldown
225 x 6
240 x 6

BB shrug
405 x 6
495 x 6

Prowler rope tow *W/ 2" X 50' rope
225
315
455

[RUBICON19]

9/22/12

Just returned from Turks & Caicos. AMAZING as always.*
Week off from training did wonders. I am ready to ROCKanother 8-12 weeks.*
Ate like a VIKING!

Example day

(40 HumaPro tabs spread through each day between meals)

1) 2 egg white omelettes. Both with sausage, shrimp, spinach, mushroom, tomatoes, cheddar. + english muffin or bagel or oats + mixed fruit + potatos + assorted pastries.*

2) 8-10 oz tuna steak on salad or fried chickenand fries + 1 pesto, feta, tomato pizza + chips and salsa

3) Jerk chicken, steak, fish (16 oz total) LARGE salad + Tortillas + fruit + maybe pasta

4) Sushi & Sushimi. Lets just say I ordered enough that it came on a large wooden platter!

5) Dinner varried from night to night. Different place.*

6) ICE CREAM and many pastries!

Came back only weighing 201 not as bad as I thought*


Treadmill
Intervals
Speeds (6.0,6.5,7.0,7.5(8.0)
20 mins
Cals 348

[robertfah]

I know I don't have to ask how T&C was.....but I will......how was it? I meant to get you "Carm's" number, the guy that took my wife and I out lobsta hunting....for $100, you can't beat it! How many pizza's did you eat? GOD I miss that place!

[RUBICON19]

Monday UT 9/24/12

Repeate 4 X

800 meter run
Burpees x 20
Leg raise x 30
Ball slam get ups x 10
Pushups x 50
24" box jumps x 10
400 meter run (Faster pace)

9/24/12

Day 1) CHEST

Flat bench 5/3/1 (5's)
165 x 5
190 x 5
215 x 10

Bench w/ chains 3 x 4-6 (#45)
185 x 6
190 x 6
195 x 5

Incl bench 2 x 4-6
185 x 6
205 x 5

Low Incl DB press 1 x 4-6
105 x 6

Medley
3 rounds of:

500 LB Tire Flips x 12
110 LB keg carry x 80

[RUBICON19]

I know I don't have to ask how T&C was.....but I will......how was it? I meant to get you "Carm's" number, the guy that took my wife and I out lobsta hunting....for $100, you can't beat it! How many pizza's did you eat? GOD I miss that place!

WAS AMAZING!!!!!
Stayed in the Italian village with a walkout patio pool side!
Ate like a VIKING! See above for menu.
Did a night dive! WOW! Nothing like sitting on the ocean floor with all lights off!

Will post some pics soon

[robertfah]

WAS AMAZING!!!!!
Stayed in the Italian village with a walkout patio pool side!
Ate like a VIKING! See above for menu.
Did a night dive! WOW! Nothing like sitting on the ocean floor with all lights off!

Will post some pics soon

That's great....I"m glad you guys had a great time. How'd you like the Italian Village? and compared to the Caribbean Village? Did you have a concierge? That village is very nice! I SO wish we could dive out there with you guys, but my wife's pneumothorax (collapsed lung) a couple of years ago will keep her out of the diving scene for another 5+ years . I'll just dive vicariously through you until then . Did you get any pix from the night dive? Were you allowed to bring anything back with you (sand dollars, conch's, etc)? I am mentally preparing for a return trip for our 15th anniversary and possibly without the kids this time....we shall see though....I feel a strong gravitational pull towards Bora Bora though



Looking forward to the pix!

[RUBICON19]

9/25/12

Went light on legs today just to get them reacclimated. + Rugged Maniac is Saturday!

Day 2) LEGS

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

Leg press 3 x 4-6
10 plates x 6
12 plates x 6
14 plates x 6

GHR 3 x 4-6
BW x 6, 6

Leg press calf 3 x 6-8
8 plates x 8
10 plates x 8
12 plates x 8

Seated calf 2 x 6-8
90 x 8
110 x 8

Piece o cake

[RUBICON19]

That's great....I"m glad you guys had a great time. How'd you like the Italian Village? and compared to the Caribbean Village? Did you have a concierge? That village is very nice! I SO wish we could dive out there with you guys, but my wife's pneumothorax (collapsed lung) a couple of years ago will keep her out of the diving scene for another 5+ years . I'll just dive vicariously through you until then . Did you get any pix from the night dive? Were you allowed to bring anything back with you (sand dollars, conch's, etc)? I am mentally preparing for a return trip for our 15th anniversary and possibly without the kids this time....we shall see though....I feel a strong gravitational pull towards Bora Bora though



Looking forward to the pix!

Italian village is amazing. We got upgraded to that room because we frequent there. We had a walk out patio right at the pool.
No butler.
Ya. Too bad you cant dive. Maybe in 5 years.
Bora does look AMAZING! We will venture out when Lili gets older. T&C is just soo perfect for her. We will be going there for a long time. Almost at our free trip!!!!

[RUBICON19]

UT 9/26/12

3 rounds of:

Alternate battleropes x 30 sec
Battlejax x 30
Battleropes together x 30 sec
Plank x 60 sec
-Sprint
Slammer ball get ups x 10
-Sprint
Burpees x 20
-Sprint
Tire flips x 15
Sledge tire drags x back
-Sprint back w/ Sledge
Plate push x down and back
Overhead Tire Lunges x 15 or so each leg
Overhead Tire Press x 30
-Run back with Tire
Outside lap

[RUBICON19]

9/26/12

Day 3)
EzBar curl 2 x 4-6
110 x 6
130 x 6

DB hammer curl 2 x 4-6
60 x 6
70 x 6

Strive curl 1 x 4-6
70 x 5

BB wrist curl 2 x 6-8
65 x 8
70 x 8

DB wrist curl 2 x 6-8
30 x 8
35 x 8

Roman chair 2 x 10-15
+25 x 15
+35 x 15

Cable crunch 2 x 10-12
135 x 12
150 x 12


9/27/12

BW 195

Day 4) DELTS & TRIS

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

Seated Mil press 2 x 4-6
135 x 6
155 x 5

Seated DB press 2 x 4-6 w/ twist
65 x 6
70 x 6

DB side lats 2 x 4-8
50 x 8, 8

Skullz 2 x 4-6
90 x 6
95 x 6

Tricep pushdown w/ rope 2 x 4-6
120 x 6
135 x 6

OH DB ext 1 x 4-6
100 x 6

Elip
16 mins
HIIT
L2
Cals 263

[robertfah]

What's up Randy....everything ok?

[RUBICON19]

What's up Randy....everything ok?

Ya man! Thanks!
Just SLAAAAAMED! Soo busy.
Been leaving house 4:00/4:30 AM. Getting home 8:30/9:00PM.
Not a bad thing. Only keeping up with my journal on my site.