[R1balla]

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

always do negatives with this routine, yes.

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.

yes. and im not concerned, was just throwing my thoughts out

Hmm hopefully sometimes it does cuz I did legs Sunday and its still a struggle to sit down and get back up

legs are always sore no matter what routine i do lol

[R1balla]

4/17 - Wednesday

Today was my "powerlifting" day. Kept it low rep but did more compound lifts with a few accessory lifts mixed in between.

started with DC legs

Calf Raises (seated) - 70

Hamstring pull - 3 sets DC

Leg Press - window maker with 360 - slowly working my legs back

Deadlift (sumo)- 225x5 285x3 315x1 - felt great to finally go a little heavier on deads

front squat/ shoulder press (still have no clue what these are called) - 70x6 80x4 95x2

Side Raises - 3 sets reps 8-12

[R1balla]

this is what im doing

http://www.youtube.com/watch?v=UETVKZrA4HY

[kbayne]

Nice numbers.

I think it is just called BB Front Squat to Press.

[pmdied]

Keep it up! Very inspiring!

[R1balla]

4/18

quick update. legs and back are shot from yesterday. hit the hot tub tonight to relax those muscles. i am officially off my stack so i will take a little break and then hop on Mass HGH and Anabeta for 8 weeks. i will TRY to take a 8 week break but we will see how long that lasts lol

btw, anybody have IGF 2, HGHup, or Mass HGH they wanna trade?

[R1balla]

4/19

dont have time to chat right now, so ill just post my numbers then give my thoughts tonight. i saw some strength increases already which is awesome

BB Bench - 235x6 245x4 255x2
BB Incline - 185x6 205x4 225x2
Flys - 3 sets 6,4,2

BB Curl - 75x6 85x4 95x2
Preacher single hand machine - 50x6 55x4 60x2
Cable Curls - 3 sets 6,4,2

so as you can see, when u compare this lift and last friday's lift, i have gotten stronger. my bench is up, BB curl is up, and preacher.


4/20
I woke up very very sore today. my chest is crushed right now.

[classic34]

Hot tub is amazing for tight muscles. My only problem is that I get hot too fast and want to get out before they really loosen up.

[R1balla]

Hot tub is amazing for tight muscles. My only problem is that I get hot too fast and want to get out before they really loosen up.

That's when I jump in the pool then swim as fast as I can to get back in lol

Btw, that's ten pounds gained on bench in one week...

[classic34]

That's when I jump in the pool then swim as fast as I can to get back in lol

Btw, that's ten pounds gained on bench in one week...

Uh, wow...I didn't even realize the difference. That's about as good as it gets for week to week progress!

[R1balla]

Uh, wow...I didn't even realize the difference. That's about as good as it gets for week to week progress!

I'll post the comparisons tonight and will do that from now on so you guys can see any differences. Tomorrow starts the rep range week. Any tips on how to approach this?

[R1balla]

Uh, wow...I didn't even realize the difference. That's about as good as it gets for week to week progress!

I can normally do 225x12 but those 4 second negatives kill but I'm at 235x6 with 4 second negs so that's huge improvement for one week I'd say!

[bean5er]

I can normally do 225x12 but those 4 second negatives kill but I'm at 235x6 with 4 second negs so that's huge improvement for one week I'd say!

Awesome progress brother! Looking forward to next week :-)

[R1balla]

4/22

second week of P/RR/S. This week is RR (obviously) - the weights listed to not include the machine weight

Back
T Bar Row - 80x9 90x8 100x7
DB Row - 80x12 85x11 90x10
Lat Pulldown - 120x15 125x14 130x13 ----low numbers, i know. but my back was shot

Triceps
Dips - 120x9 140x8 160x7
Overhead DB extension (standing) - 50x12 55x11 60x10
Tricep Rope Extension - 3 sets 15,14,13


Really loving this routine so far!

[R1balla]

4/26

been studying all week, didnt lift wednesday. first missed day in a very very long time but my body needed it. Going today to hit chest and biceps and will throw in window maker squats to somewhat make up for wednesday. ill post my numbers tonight

[R1balla]

4/28

Had a great workout Friday. Sorry for the delay. been really busy. I am still sore from Friday's workout. It was the last day of Rep Range week so here's what I did

BB Bench - 235x9 240x8 245x7

BB Incline - 160x12 170x11 185x10 ----my chest was shot, therefor low numbers

Flys - three sets 15,14,13

BB Curl - 75x9 85x8 95x7

Single Hang Preacher Curl - 45x12 50x11 55x10

Reverse Grip Curls - 3 sets 15,14,13


Edit: here are my numbers from last Friday from Power week


BB Bench - 235x6 245x4 255x2
BB Incline - 185x6 205x4 225x2
Flys - 3 sets 6,4,2

BB Curl - 75x6 85x4 95x2
Preacher single hand machine - 50x6 55x4 60x2
Cable Curls - 3 sets 6,4,2


as you can see, a HUGE increase in strength on flat bench, BB Curl, and preacher.

[pmdied]

Nice work. I'm following a similar workout to yours; thanks for the inspiration!

[classic34]

Power week, check. Rep range week, check. Shock week, underway!

[R1balla]

Power week, check. Rep range week, check. Shock week, underway!

sooo looking forward to it.

I took muscle marinade for the heck of it and had a pretty darn good workout. i crashed after, but thats typical for me with MM. im getting ready to edit the previous post with my previous numbers so we can compare a little bit.

[R1balla]

4/29

ok, i was sweating after the first exercise. wow. thats all i have to say.

Back

Lat Pull - 130x10 SS Seated V Bar Row - 135x10
145x9 SS " " 150x9
160x8 SS " " 165x8

Pull Up - BW SS Seated Wide Grip Row 105
BW SS 120
BW SS 135

T Bar Row - 65x10 drop, 55x6 drop, 45x2


Triceps
Reverse Grip BB Bench - 185x10 SS DB overhead ext 60 pounds
205x9 SS 65
225x8 SS 70


Tricep Rope Ext - (forget numbers) SS with Close Grip Bench 3 sets 10,9,8

Reverse Grip Straight Bar Ext - 10,6,2 drop

[classic34]

Looks demanding, that's for sure! I bet you were spent after that workout.

[R1balla]

Looks demanding, that's for sure! I bet you were spent after that workout.

yeah pretty much! gonna be twice as bad tomorrow because i cant workout today or friday so i have to do legs, shoulders, chest, biceps on thursday lol

[R1balla]

hey guys, i have a problem....

follow my new log in the supplement section. I will post link on this thread tonight. come see what my problem is in the new log