R1 is hitting it hard before its shredding time

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  1. Friday 4/12

    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

    Chest
    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

    Biceps
    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.
    Performax Labs Product Specialist



  2. 4/13

    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
    Performax Labs Product Specialist

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  3. Gonna nail back and triceps today. Super excited. Got a lot of rest this weekend so I'm feeling refreshed as ever
    Performax Labs Product Specialist


  4. Ah yes the soreness that comes from a totally new lifting routine...nothing quite compares.
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  5. 4/15

    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!

    Back
    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

    Triceps
    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?
    Performax Labs Product Specialist

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  6. Quote Originally Posted by R1balla View Post
    4/15

    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!

    Back
    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

    Triceps
    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?
    Nice work man.. Numbers lookin good.
    To ur question.. I like to get a close grip(shoulder width) and bring it up to belly button and bring it down to midshin level for a full rom(hits my lower lats pretty decent)

  7. Quote Originally Posted by atanocc View Post
    Nice work man.. Numbers lookin good.
    To ur question.. I like to get a close grip(shoulder width) and bring it up to belly button and bring it down to midshin level for a full rom(hits my lower lats pretty decent)
    thanks man. on most back lifts i cant really go all out because of my chiropractor's restrictions for that. he just now let me do deadlifts and squats but cant go heavy on those either. add 10 pounds each week...etc.

    yeah thats where im bringing it to, but i feel a such better workout when i go lighter and bring it up higher.
    Performax Labs Product Specialist


  8. Quote Originally Posted by R1balla View Post
    4/15

    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!

    Back
    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

    Triceps
    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?
    To also answer your question, the bar can be pulled to different areas to use different musculature.
    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

  9. Quote Originally Posted by aceroni View Post
    To also answer your question, the bar can be pulled to different areas to use different musculature.
    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
    actually, i may have done both....the BB row im doing Yates style but with T Bar Row (i know, different exercise), i am bringing it up to my chest getting my upper back more work. I thought doing T Bar's today was a waste of time (my gf's sister wanted to do them..i train her) but i guess it wasnt a waste of time!

    Im loving the feedback guys, keep at it! thank you all so much.
    Performax Labs Product Specialist


  10. Quote Originally Posted by R1balla View Post

    actually, i may have done both....the BB row im doing Yates style but with T Bar Row (i know, different exercise), i am bringing it up to my chest getting my upper back more work. I thought doing T Bar's today was a waste of time (my gf's sister wanted to do them..i train her) but i guess it wasnt a waste of time!

    Im loving the feedback guys, keep at it! thank you all so much.
    No problem man. I love good tbar rows. I like doing them like you described but that works the back a bit differently than pendlays..definitely do both.
    Unfortunately, my gym doesn't have one. , although my old gym had one it was garbage.

  11. I agree with everyone else that there are tons of different ways to do rows. There's no set answer. I think that as long as you are feeling it in the area that you intend to hit then you're doing something right.
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  12. Quote Originally Posted by classic34 View Post
    I agree with everyone else that there are tons of different ways to do rows. There's no set answer. I think that as long as you are feeling it in the area that you intend to hit then you're doing something right.
    I agree.

    The more you row the more you grow

  13. Quote Originally Posted by aceroni View Post
    No problem man. I love good tbar rows. I like doing them like you described but that works the back a bit differently than pendlays..definitely do both.
    Unfortunately, my gym doesn't have one. , although my old gym had one it was garbage.
    doesnt have what? t bar? just do it with the straight bar attachment for the cable machines under the Olympic bar. or v bar
    Performax Labs Product Specialist


  14. Quote Originally Posted by R1balla View Post

    doesnt have what? t bar? just do it with the straight bar attachment for the cable machines under the Olympic bar. or v bar
    Or an Olympic bar in the corner with a DB sitting on it.
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html

  15. In. Caught up an everything . Hope you enjoy PRRS as much as I do.

  16. Quote Originally Posted by aceroni View Post

    The more you row the more you grow

  17. Today my back isnt even very sore. I know soreness = effectiveness, just throwing that out there. I felt like i blasted back. compared to chest day, my chest was shot. back just feels tight but ill get in the hot tub tonight for about 45 min to get it ready for my "powerlifting" day tomorrow.

    edit: side note on supplements. Versa is gone, Erase is gone. I am now only using (other than my staples) Compound 20 and Forskolin 95. have about a week left on C20.
    Performax Labs Product Specialist


  18. Quote Originally Posted by R1balla View Post
    Today my back isnt even very sore. I know soreness = effectiveness, just throwing that out there. I felt like i blasted back. compared to chest day, my chest was shot. back just feels tight but ill get in the hot tub tonight for about 45 min to get it ready for my "powerlifting" day tomorrow.

    edit: side note on supplements. Versa is gone, Erase is gone. I am now only using (other than my staples) Compound 20 and Forskolin 95. have about a week left on C20.
    U put the negatives in?? Ever since I started doing 2-4 sec negatives on my back routine.. With extra emphasis on the stretch . I've been getting DOMs allday eryday lol n that really helped me put my mind to muscle while Doing it

  19. Quote Originally Posted by R1balla View Post
    Today my back isnt even very sore. I know soreness = effectiveness, just throwing that out there. I felt like i blasted back. compared to chest day, my chest was shot. back just feels tight but ill get in the hot tub tonight for about 45 min to get it ready for my "powerlifting" day tomorrow.
    Did you mean soreness doesn't equal effectiveness? I wouldn't be too concerned about a lack of DOMS. I can have some highly effective workouts with very minimal to no soreness in the days that follow.
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  20. Quote Originally Posted by breezy11 View Post

    Did you mean soreness doesn't equal effectiveness? I wouldn't be too concerned about a lack of DOMS. I can have some highly effective workouts with very minimal to no soreness in the days that follow.
    Def agree here. Sore doesn't always = effectiveness.
    Independent

  21. Quote Originally Posted by bean5er View Post

    Def agree here. Sore doesn't always = effectiveness.
    Hmm hopefully sometimes it does cuz I did legs Sunday and its still a struggle to sit down and get back up
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html

  22. Quote Originally Posted by Danb2285 View Post

    Hmm hopefully sometimes it does cuz I did legs Sunday and its still a struggle to sit down and get back up
    I agree my legs always get hella sore, I just meant just cuz you're not sore doesn't mean it wasn't a great workout. My chest and shoulders hardly ever get sore.
    Independent

  23. Quote Originally Posted by bean5er View Post

    I agree my legs always get hella sore, I just meant just cuz you're not sore doesn't mean it wasn't a great workout. My chest and shoulders hardly ever get sore.
    Ha I know bud I agree too. I was just messin with ya. My shoulders/arms hardly ever get sore but my chest and legs get doms every week seems like.
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html

  24. Quote Originally Posted by Danb2285 View Post

    Ha I know bud I agree too. I was just messin with ya. My shoulders/arms hardly ever get sore but my chest and legs get doms every week seems like.
    Same here man.. But what I've noticed is when I do low volume heavy weight.. That's when I'll feel sore.. But when all I do is high volume lightweights.. I never get sore from that.. Maybe I don't damage enough fibers with the lighter weights?

  25. Quote Originally Posted by atanocc View Post

    Same here man.. But what I've noticed is when I do low volume heavy weight.. That's when I'll feel sore.. But when all I do is high volume lightweights.. I never get sore from that.. Maybe I don't damage enough fibers with the lighter weights?
    The body adapts very well to what we put it through. That's why I like the idea of switching things up every so often (even if its something little).
    Independent
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