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'
|
Thread: Release the kraken
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09-10-2012, 11:09 AM #3631
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-11-2012, 04:04 AM #3632
- Join Date: Jun 2009
- Location: Orlando, Florida, United States
- Age: 50
- Posts: 3,721
- Rep Power: 1430
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!RDF
The pain that greets me, is the stick that beats me...
My Journey:
http://forum.bodybuilding.com/showthread.php?t=151219463
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09-11-2012, 12:41 PM #3633
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09-11-2012, 12:42 PM #3634
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-12-2012, 10:07 AM #3635
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-12-2012, 10:09 AM #3636
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-13-2012, 09:20 AM #3637
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09-13-2012, 12:10 PM #3638
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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!"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-13-2012, 12:11 PM #3639
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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
"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-22-2012, 12:35 PM #3640
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-24-2012, 11:07 AM #3641
- Join Date: Jun 2009
- Location: Orlando, Florida, United States
- Age: 50
- Posts: 3,721
- Rep Power: 1430
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!
RDF
The pain that greets me, is the stick that beats me...
My Journey:
http://forum.bodybuilding.com/showthread.php?t=151219463
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09-24-2012, 03:55 PM #3642
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-24-2012, 04:01 PM #3643
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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09-25-2012, 03:35 AM #3644
- Join Date: Jun 2009
- Location: Orlando, Florida, United States
- Age: 50
- Posts: 3,721
- Rep Power: 1430
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!RDF
The pain that greets me, is the stick that beats me...
My Journey:
http://forum.bodybuilding.com/showthread.php?t=151219463
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09-25-2012, 12:51 PM #3645
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-25-2012, 02:51 PM #3646
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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!!!!"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-26-2012, 04:27 AM #3647
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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09-27-2012, 09:42 AM #3648
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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10-08-2012, 05:21 AM #3649
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10-09-2012, 10:05 AM #3650
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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