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ROCKIN-RANDALL
08-26-10, 12:47 am
Monday : Chest & Shoulders

Tuesday : Legs *

Wednesday : Biceps/ Forarms
*
Thursday : Cardio 1 Hr.

Friday : Back*

Saturday: triceps

Sunday: Cardio 1 Hr.



Bicep *Circuit- workout-X 3
SB- curls * * * * * * * * * * * * * * 95 lb. 5-8
DB- curls * * * * * * * * * * * * * * 45 lb. 5-8
Closegrip cheat curl * * * * * * * 65 lb. 10-15
Stand- Wall Curls * * * * * * * * 25lb. *8-10
Neg- One arm Preacher * * * * *40 lb. 5-8

Extra*
Camber Curl. * * * * * 70lb. * * *3x10
Cable curls. * * * * * *110lb. * * 3x8*
***

ROCKIN-RANDALL
08-26-10, 2:10 am
This is my 4th week of this redgiment, and now my body
is starting to get use to training. It's only been 3 months
of being back in a gym, and I'm loving every minute of it.
Well I took my PM & have to be up at 4am So I'm out for now
Animals.....

ROCKIN-RANDALL
08-26-10, 4:13 pm
General meal & Supplements

1. 5:00 am. (Pak, Red pill Pump, 2 GH-Max)
5:30 *1 1/2 cup Granola 1cup whole milk

2. 7:30 am 2eggs, 1slice cheese & 2 whole grain bread

3. 9:30 am 2eggs, 1slice cheese & 2 whole grain bread
*(Omega)*
10:30 am Snack : Banana & string cheese

4. 12:00 noon 3cups *Leftover Spagetie Lol
(Flex)
5. 2:30 pm 8oz Chicken or Steak or Tuna

** * 4:30 pm * *Snack apple & string cheese


6. 6:30 pm 8oz Steak, Bake potato,*
** * * * * * * * W1/2 Cottage cheese & salsa,*Mix Vegies

** * 7:30pm*Pre- workout : (Pump) (4 HG-Max)
** * 9:45pm Post- workout : (Nitro) 10oz Grape Juice

7. 10:30pm 1cup Cottage cheese or Protein Shake
** * * * * * * * * (Depends on how I feel)
** * 11:00pm ( PM )*
** * *




*

mcbeast
08-26-10, 4:15 pm
Glad to see you got a log up. What will you be training this Sunday?

ROCKIN-RANDALL
08-26-10, 4:36 pm
My Main goal is to reach 15% Body Fat.
The first 3 solid months I beleave has been a good start,
My weight is still the same at 300 pounds
But I've lost 10 lbs of Fat & Gained 10 lbs of Lean..
I am hoping to bring my weight down to 275 pounds
and have around that 15 % BF
this is my first week of trying Pump & HG- Max
So we will see how my body dose as we go!!
I did start out with a can of Cuts & Nitro
and plan on doing the full 3 week of Cuts in the near future !!
So Far So Good Bro's

ROCKIN-RANDALL
08-26-10, 4:44 pm
Glad to see you got a log up. What will you be training this Sunday?

Hey I'm open to what ever the Animals are doing !!
Looking forward to meeting ya all that can be there..

Mr. Dead
08-26-10, 4:46 pm
Hey I'm open to what ever the Animals are doing !!
Looking forward to meeting ya all that can be there..

Nice!!!

ROCKIN-RANDALL
08-27-10, 1:23 am
Cardio 1 Hr
There is no way I can sit on one of these machines for an hour.
So this is how I brake it down !!!
Forgive spelling screw ups !!

Treadmill 15min Warm up to fast walk

Step climber 15min*

Life Cycle 15min

Oliptical 15min

Abdominal Isolator. * 200lb 15x3

Ab crunches on ball * * * * * 15x3*
Obleak cross knee sit-ups. * *15x3

mcbeast
08-27-10, 1:36 am
I hate hate hate cardio. To make it a little less boring, I switch it up the same way you do. When I do actually do it...lol!

Mr. Dead
08-27-10, 10:36 am
Cardio = Nasy Crap... But, by the end of my prep, I'll be up to 2 hours a day... Necessary evil, but... It's still nasty crap... *LOL*

Kuclo
08-27-10, 12:53 pm
Good stuff...Im with ya on that...rest when you dead!

Im not one to take to many days off from the gym and im not having any problems

ROCKIN-RANDALL
08-27-10, 5:00 pm
Cardio = Nasy Crap... But, by the end of my prep, I'll be up to 2 hours a day... Necessary evil, but... It's still nasty crap... *LOL*

Those darn machines will keep my diet honest...
When I feel what it takes to burn 600 Cals
Screw those French fries, Ice cream, candy bars, & donuts.
Lol thanks guys...

ROCKIN-RANDALL
08-27-10, 5:04 pm
Good stuff...Im with ya on that...rest when you dead!

Im not one to take to many days off from the gym and im not having any problems

Amen Brother !!! I just wanta make sure I can bend over and tie my shoes
when I'm 50 & Up Lol
Thanks Bro !!!

ROCKIN-RANDALL
08-28-10, 2:00 pm
This was a awsome experence to meet these War Monsters,
True Animals striving to reach there next level of Victory!!
It has caused me to step out of the box and expand my training
Thanks Higa Monster, Big Ben, Zack, and all the other Strongman!!!

mcbeast
08-28-10, 2:10 pm
You did great today Randall. Especially for a first timer. Keep up the hard work, I will see you tommorow. Mr.Dead is hitting back, and I will be doing deadlifts.

Mr. Dead
08-28-10, 9:02 pm
Lookin' forward to meetin' ya, tomorrow!!!

HIGA MONSTER
08-29-10, 3:27 am
This was a awsome experence to meet these War Monsters,
True Animals striving to reach there next level of Victory!!
It has caused me to step out of the box and expand my training
Thanks Higa Monster, Big Ben, Zack, and all the other Strongman!!!

Glad you were able to stop by!
You did awesome. Work on those plyos and your flexibility and it will get easier!

Stop by anytime,
HIGA MONSTER

ROCKIN-RANDALL
08-29-10, 11:44 am
Ya we all have it, and to say you don't would mean your not
pushing beyond places you never been..(Not a Trek-e).
But it's true. Yesturdays workout was one of those exstream
days for this kid.. I thought back through my 46 years and would
put this one in the top 5
Please understand I'm not a Strongman or a Body Biulder.
I am a rather large man working on getting Stronger, Faster,
Leaner, & more Flexable...Lord knows I need it..
The Yoke at the Warehouse was a true test for me..
I've never did squats with a bar on my back except maybe
a few time in highschool during football season.
I have been doing Front Sqats these last few months of training.
So doing the Yoke has felt like doing shoulder shrugs for hours.
I've Had Ice on my neck and shoulders almost all night.
(Just soar as hell no injury) Pressing On!!
Today I will join up with the Animals again..
Mr. Dead & Excessive !!

HIGA MONSTER
08-29-10, 12:20 pm
Ya we all have it, and to say you don't would mean your not
pushing beyond places you never been..(Not a Trek-e).
But it's true. Yesturdays workout was one of those exstream
days for this kid.. I thought back through my 46 years and would
put this one in the top 5
Please understand I'm not a Strongman or a Body Biulder.
I am a rather large man working on getting Stronger, Faster,
Leaner, & more Flexable...Lord knows I need it..
The Yoke at the Warehouse was a true test for me..
I've never did squats with a bar on my back except maybe
a few time in highschool during football season.
I have been doing Front Sqats these last few months of training.
So doing the Yoke has felt like doing shoulder shrugs for hours.
I've Had Ice on my neck and shoulders almost all night.
(Just soar as hell no injury) Pressing On!!
Today I will join up with the Animals again..
Mr. Dead & Excessive !!

Awesome.
Make sure you warm-up good today at the ABC. I'm pretty sure Excessive has a Foam Roller, so you use it to knead out some soreness and help with recovery.

HIGA MONSTER

mcbeast
08-29-10, 12:26 pm
Good heads up grant. I recently got one, and don't bring it to the gym with me but I think randall needs it, lol.

ROCKIN-RANDALL
08-29-10, 1:09 pm
Awesome.
Make sure you warm-up good today at the ABC. I'm pretty sure Excessive has a Foam Roller, so you use it to knead out some soreness and help with recovery.

HIGA MONSTER

Looks Like Excessive has my back !!! Lol
Thanks Bro's
Did you watch the UFC last night?
Randy the Natural.. Laid the smak down Lol
Penn went down again... Also Lol

ROCKIN-RANDALL
08-29-10, 1:15 pm
Good heads up grant. I recently got one, and don't bring it to the gym with me but I think randall needs it, lol.

Lol Ha ha ha See ya there Bro !!

ROCKIN-RANDALL
08-29-10, 8:25 pm
Had a good time getting together with Mr. Dead & Excessive,
Thanks for the gifts Bro's !!
Eddie hit more squat sets than I thought possible he is a true Animal !!
As for my self I worked my Tricep

Cable pulldowns. T-Bar. 3 sets of 15
Single arm. 3 sets of 8
Rope F/B 3 sets of 8

Tricep Machine. 3 sets of 10

Flat Bench one arm Tri's. 60lb 5x3

Standing Tri's behind head 70lb 8x3

Lat Machine. 3 set of 10

SpankyC
08-29-10, 8:34 pm
General meal & Supplements

1. 5:00 am. (Pak, Red pill Pump, 2 GH-Max)
5:30 *1 1/2 cup Granola 1cup whole milk

2. 7:30 am 2eggs, 1slice cheese & 2 whole grain bread

3. 9:30 am 2eggs, 1slice cheese & 2 whole grain bread
*(Omega)*
10:30 am Snack : Banana & string cheese

4. 12:00 noon 3cups *Leftover Spagetie Lol
(Flex)
5. 2:30 pm 8oz Chicken or Steak or Tuna

** * 4:30 pm * *Snack apple & string cheese


6. 6:30 pm 8oz Steak, Bake potato,*
** * * * * * * * W1/2 Cottage cheese & salsa,*Mix Vegies

** * 7:30pm*Pre- workout : (Pump) (4 HG-Max)
** * 9:45pm Post- workout : (Nitro) 10oz Grape Juice

7. 10:30pm 1cup Cottage cheese or Protein Shake
** * * * * * * * * (Depends on how I feel)
** * 11:00pm ( PM )*
** * *




*

nice plan bro

Mr. Dead
08-30-10, 12:04 am
Had a good time getting together with Mr. Dead & Excessive,
Thanks for the gifts Bro's !!
Eddie hit more squat sets than I thought possible he is a true Animal !!
As for my self I worked my Tricep

Cable pulldowns. T-Bar. 3 sets of 15
Single arm. 3 sets of 8
Rope F/B 3 sets of 8

Tricep Machine. 3 sets of 10

Flat Bench one arm Tri's. 60lb 5x3

Standing Tri's behind head 70lb 8x3

Lat Machine. 3 set of 10

Nice session!!! It was great to finally meet ya!!!

ROCKIN-RANDALL
08-30-10, 4:52 pm
[QUOTE=ROCKIN-RANDALL;1003010]Had a good time getting together with Mr. Dead & Excessive,
Thanks for the gifts Bro's !!
Eddie hit more Dead Lift sets than I thought possible he is a true Animal !!


Oops had to fix that .... Sorry Eddie !!!
You knew what I ment.. Lol

ROCKIN-RANDALL
08-31-10, 1:30 am
Pre- workout GH-Max, Pumps , Storm..

Pec- Machine: H/L. 150lb 8 reps
175lb 8 reps
210lb 8 reps

Shoulder felt good at this point so I wanted to give Flat Bench a try.
Up to this point I've only been able to do close grip.
When I first started it was going ok.

Flat Bench. 145lb 15 reps

165lb 10 reps

165lb 8. Reps


185lb 5 Reps

Everything was feeling good so I wanted to try 205lb

1 time felt good !! went for 2 wrong thing to do...
Shit,shit shit is all I can say very pist at myself for pushing it to fast.
My hope is that the tarring I felt was only old scar tissue.
Next few days will tell ...

I finished up doing light weight on the fly-machine,
3 sets of 15

ROCKIN-RANDALL
08-31-10, 1:22 pm
I made a call to check what the report was on the MRI they
took about 2 weeks ago...
My thinking was no news was good news... How wrong I was
when I spoke to the nurse she said I should come in tomarrow
and talk with the Doctor... Not good she said I had three
tares in rotator... Looks like the knife...Dam- it- anyhow!!

Still did cardio 30 min this morning, and plan on legs in a few hours..

Mr. Dead
08-31-10, 1:24 pm
I made a call to check what the report was on the MRI they
took about 2 weeks ago...
My thinking was no news was good news... How wrong I was
when I spoke to the nurse she said I should come in tomarrow
and talk with the Doctor... Not good she said I had three
tares in rotator... Looks like the knife...Dam- it- anyhow!!

Still did cardio 30 min this morning, and plan on legs in a few hours..

That sucks!!! I hope all goes well...

ROCKIN-RANDALL
09-02-10, 2:13 am
My wife Shiela just did a 90 day Biggest Loser with our club
Vision Quest and proud to say she lost 18 lbs of body fat.
And that was with a 3 week vacation in the middle of the contest.
Darn proud of my little lady..!!!!
I missed today's workout , went to see the doc on my shoulder
tare. I will be going under the knife in a few days..
Darn it Higa I was having a blast at the warehouse!!!!
As Arnould would say. I'll Be Back !!!

HIGA MONSTER
09-02-10, 3:12 am
That sucks man...I am so sorry.
Keep us posted and I hope for a speedy recovery!

HIGA

ROCKIN-RANDALL
09-03-10, 7:52 pm
pre-workout. Pump & GH-Max

Warm-up. 5 min. Sauna
20 Min. Foam Roller

Wall Squats / With Foam Roller
15 rep on shoulders & Neck 1/4 Squat
15 rep middle of Back 1/2 squats
15 rep Lower Back Full Squats

Leg Exstension
100lb 15x2
170lb. 10x2
210lb. 8x2

Leg Curls. 70lb. 10x2
100lb. 8x3

Life Cycle. 10 min.

Tread Mill. 10 min.

Cros-Trainer. 10min.

Sauna / Steam. 15 min.

Post Nitro

protein shake 45min after...

ROCKIN-RANDALL
09-04-10, 1:41 pm
Pre- workout Pump, HG-Max, S/T grape

Warm up : Foam roller. 15 min

S/B. 50lb. 3x10

D/B Seat curls. 20lb 3x10

D/B. 30lb. 3x10

Cable 1 arm 60lb. 3x8

Preacher Curl. 70lb. 3x8

T-Bar Tri-Pulldown 170lb. 3x15

1 Arm Tri. 50lb. 3x10

Dip-Machine. 80lb. 3x10

Post workout. Nitro

ROCKIN-RANDALL
09-05-10, 4:07 pm
Going light because of shoulder.

Pre- HG-Max, Pumps.

Foam Roller, 30 min

3 Grip Lat Machine 100lb 10x10x10x3 Total 90

Sitting Lat/Fly machine 100lb 15x3

Lat-Pulldown 100lb. 15x4

Cable Row. 150lb. 10x3

Bent-over Row 100lb. 15x3

D/B Row. 55 lb. 10x3

Life Cycle 10min

Elliptical 10min 1338count Big Ben idea!! Nice.

Nitro/10oz Grape Juice

Sauna 10min

ROCKIN-RANDALL
09-06-10, 9:27 pm
I took my two Dogs, Onyx 60 lb 6 years old & my 80 lb and still growing
1 yr old Eli for a walkabout on the Interurban Trail..
Both being males it was a Push, Pull, & Drag Pissing Match !!
If you catch my drift, was a heck of a workout for me at least.
Good way to start Labor Day !!!
I May lift later have to see how I feel in a few hours.
Later Bro's ...
going to start (HRT) !!!

ROCKIN-RANDALL
09-08-10, 2:36 pm
Have to go very light do to shoulder. (HRT) 2 extra sets

Incline Bench 100lb. 4 x 8+6

Seated Fly Machine 100lb 4 x 8+6

Seated Press 100lb 4 x 8+6

Dip Machine 80lb. 4 x 8+6

I was unable to do shouder flys with 15 lb
can't wait for this darn surgury even using a cord was to much
for the shoulder...Sucks

ROCKIN-RANDALL
09-09-10, 1:06 am
Have to go very light do to shoulder. (HRT) 2 extra sets

Incline Bench 100lb. 4 x 8+6

Seated Fly Machine 100lb 4 x 8+6

Seated Press 100lb 4 x 8+6

Dip Machine 80lb. 4 x 8+6

I was unable to do shouder flys with 15 lb
can't wait for this darn surgury even using a cord was to much
for the shoulder...Sucks


PM Workout. 10 min Walk
15 min Life Cycle
15 min Elliptical
15 min Sauna

ROCKIN-RANDALL
09-09-10, 5:13 pm
Sept. 2010

Hight *6' 2"

Weight 298 lb

Body Fat *32.9%

L.B.M 200lb

Fat 98 lb

Chest 53"

Bicep 19"

Forarms18"

Thigh 23"

Calf 18"*

Waist 51"

Hips 48"

Pant size 40/34 or 38/34

I carry all upper body fat, more in chest and lat area then in abs..*

Mr. Dead
09-09-10, 5:37 pm
How's the shoulder holdin' up...???

ROCKIN-RANDALL
09-10-10, 2:02 am
How's the shoulder holdin' up...???

I can't wait to get it fixed, makes it hard to go forward until
that happens...
Although There still plenty of other body parts I need to work on.
Thanks for asking there, Bro..

ROCKIN-RANDALL
09-10-10, 3:10 am
Foam Roller warmup 15 min.

Leg Exstention 2 x 8+6

Leg Curls. 2x 8+6

Front Squat 3 x 8+6

Leg Press 3 x 8+6

Calfs 2x 8+6

Horse Kick 3 x 10

Ab Crunch with Ball

Cross Knee Raises/Crunch

15 Min Sauna

ROCKIN-RANDALL
09-11-10, 4:41 pm
Friday Sept. 10th

Biceps & Triceps

S/B *80lb 1x6 (Had to drop down shoulder pain)
** * * 60lb *2x8+6

Sitting D/B *25lb * 2X8+6

Preacher Machine *60lb. 2X8+6

S/B Cable Curl 60lb 2X8+6

Curl Bar 55lb 2X8+6

Cable Tri- 150lb 2X8+6

Incline seated Tri- one arm 35lb 2X8+6

Dip Machine 100lb 2X8+6

One arm cable 60lb 2X8+6

ROCKIN-RANDALL
09-11-10, 4:46 pm
30 min Life Cycle

15 min Tred Mill

15 min Elliptical

Stair Climb 10 x 20 Steps

Sauna 15 min

ROCKIN-RANDALL
09-12-10, 12:33 am
I'm going to give a Rage & Aggression Mix a Run and see
how the combo work for me.

Here's my basic diet, M-F:

Pak, HG-Max

meal 1: 6 whole eggs, olive oil

(Cuts,)

meal 2: 8oz chicken, 1oz almonds

(Omega)

meal 3: 8oz steak, 4oz broccoli

Pre Wk-out (HG-Max, Pumps, Cuts.)

Post Wk-out (Nitro)

meal 4: 8oz chicken, 1oz almonds

( Flex)

Meal 5: shake:

meal 6: 6 whole eggs, olive oil

30 Min Before Bed. (PM)

It's roughly 3780 calories

ROCKIN-RANDALL
09-12-10, 10:14 pm
BACK,Sunday 9/12/10

Seated Row Machine. 210lb 2X8+6

Rear Delt Fly-Machine *150lb. 2X8+6

Lat-Pull-Down 100lb. *2X8+6

Seated Cable Row *160lb. *2X8+6

Bent-Over-Rows 115lb. *2X8+6

D/B Bench Row *35lb. *2X8+6

All went well I was able to increase weight a little this week.

*

ROCKIN-RANDALL
09-15-10, 7:50 pm
Same leg workout a little less felt light headed,
no cardio

ROCKIN-RANDALL
09-17-10, 1:15 am
S/B 70 lb 3 x 10

Seated D/B 3 x 15 - 12

Preacher Curl 60lb 3 x 10

S/B Cable 60lb. 3 x 8

Cable Pulldown 140 lb. 3 x 10

Rope Pulldown 80 lb. 3 x 10

ROCKIN-RANDALL
09-18-10, 5:45 pm
Fly Machine. 140lb. 6 x 15

Sitting Press. 100lb 4 x 10

Elliptical. 1 hr. 5.5 miles

ROCKIN-RANDALL
09-19-10, 9:16 pm
Seated Lat pull 180 lb. 3 x 12

Cable Pulldown 150 lb 3 x 10

Cable Row. 150 lb. 3 x 10

Seated Lat Fly. 120 lb. 3 x 10

Bentover Rows. 135 lb. 3 x 10

Straight Leg Lift. 185 lb. 3 x 8

Back Exstention 2 x 12

D/B Bench Row. 45lb 3 x 10

Ab Machine. 180lb 3 x 15

ROCKIN-RANDALL
09-19-10, 9:24 pm
I'm holding off on (HRT) for now, but I'm going to try
the Kito diet this week. Last week I had more carb during
the week then I should because I felt very light headed during
my workouts. We will see how it go's this week cutting back on carbs..

ROCKIN-RANDALL
09-20-10, 4:10 pm
Leg exstention 6 x 15

Leg Curls. 4 x 10

Front Squat 4 x 8

Leg Press 600 lb 4 x 10

Mr. Dead
09-20-10, 4:11 pm
Lookin' good, in here!!!

ROCKIN-RANDALL
09-23-10, 2:20 am
Well I will be going in for shoulder surgery on the 28th
can't wait to get this on the road to recovery!!

ROCKIN-RANDALL
09-29-10, 5:48 am
I had shoulder surgery today beleave all went well although
it hurts a bit even with a load of feel good pills...
Now it's my road to recovery!!! Thank God...

Mr. Dead
10-06-10, 1:54 pm
Checkin' in, on ya... How goes the recovery...???

ROCKIN-RANDALL
10-13-10, 3:52 pm
Two weeks after surgery, all is well going to start in gym
doing cardio. Starting PT next week...