R1 is hitting it hard before its shredding time
- 04-11-2013, 06:56 PM
- 04-11-2013, 07:48 PM
04-11-2013, 07:56 PM
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04-11-2013, 08:09 PM
Mtn. Dog is definitely worth checking out, but doesn't really include the "heavy" low rep work that you're looking for. However, I've always preferred low rep as well and loved the change of pace with MD.
04-11-2013, 08:31 PM
04-11-2013, 08:45 PM
04-11-2013, 09:31 PM
04-11-2013, 10:05 PM
04-11-2013, 10:13 PM
tomorrow is gonna be a long day. gotta get up at 3am, will get home around 2:30 then hopefully take a nap then hit the gym then study. Im gonna start that P/RR/S tomorrow hopefully. if not, i will at least go really heavy on everything. just figured whats a better day to start that than chest and biceps day!
04-11-2013, 10:26 PM
04-11-2013, 11:31 PM
04-12-2013, 04:35 AM
04-12-2013, 01:16 PM
04-12-2013, 06:19 PM
04-12-2013, 06:39 PM
04-12-2013, 06:42 PM
04-12-2013, 06:45 PM
04-12-2013, 06:46 PM
04-12-2013, 07:36 PM
I must mention that I bastardized the accessory work for my own goals and so my gains will vary based on how well I programmed it. If you follow the program as it is written and its recommended accessory work then expect good strength gains
04-12-2013, 08:22 PM
04-13-2013, 10:40 AM
I tried to follow the theory of the routine as best as i can so dont jump on me all at once! i did 4 second negatives on every lift
BB Bench - 225x6 235x4 245x2
Incline Machine - (couldnt do DB) - 240x6 255x4 270x2
Flys - 1 set of 20 reps with 4 sec negatives to get a really good stretch
BB Curl - 65x6 75x4 85x2 -----hard to do these with 4 sec negs and perfect form!
Preacher - 45x6 55x4 65x2
I couldnt do my last exercise of biceps cause I had to leave. had plans already. Had a solid workout despite waking up at 3am. Really couldnt tell a difference without Versa 1. I know many people love the stuff, but after running it twice and seeing the results, i wont be using it anymore. not a knock on the product, just not for me. Im thinking the first bottle was placebo idk maybe not but the second bottle, i didnt see the same (placebo or not) effects from it.
04-13-2013, 10:25 PM
Today my chest is super super sore. love it though!! thanks for the workout suggestion guys! i know i may not be following it exactly but i like the idea of the whole thing so I am going to modify it (like i did Friday) to fit what i want. Starting monday will be the first full week on it. just wanted to get a taste of it on friday
04-15-2013, 11:45 AM
Gonna nail back and triceps today. Super excited. Got a lot of rest this weekend so I'm feeling refreshed as ever
04-15-2013, 03:37 PM
Ah yes the soreness that comes from a totally new lifting routine...nothing quite compares.
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04-15-2013, 05:29 PM
Today was back and triceps. i do a little more volume here because i feel the bigger your triceps are, the bigger your arms are. and your back can never get too big!
BB Row - 225x6 235x4 245x2
Wide Grip Seated Row - 135x6 150x4 165x2
T Bar Row - 90x6 100x4 110x2
Rope Pull - 3 sets 6,4,2
Machine Lat Pulldown - 230x6 250x4 270x2
Reverse Grip Bench - 225x6 235x4 245x2
Dips (Machine) - 180x6 230x4 270x2
Straight Bar Push Down - 3 sets 6,4,2
Rope Extensions - 3 sets 6,4,2
The weight for back *for machine work* doesnt include the machine weight. You add your own weights (plates, 25,10...etc) so i only count that weight.
Had a great workout. Just have one question for you all. When you do BB Row, where is the bar hitting you? chest? upper abdomen? right above the waist line?
04-15-2013, 06:02 PM
04-15-2013, 06:37 PM
yeah thats where im bringing it to, but i feel a such better workout when i go lighter and bring it up higher.
04-15-2013, 07:34 PM
If you are at ninety degrees with the floor and keep your elbows flared at 90° with body and bring it to your nips or higher will HAMMER the upper back
those are called Pendlay rows and I love them.
If you're closer to 45° with the floor, I like to pull the bar up my thigh and pull it into my belly button or lower. This hits the lats more and upper back less. I believe people call them Yates rows.
Play around with your angles and grips and end positions to find what works best for you
04-15-2013, 08:45 PM
Im loving the feedback guys, keep at it! thank you all so much.
04-15-2013, 10:54 PM
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