R1 is hitting it hard before its shredding time

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  1. Quote Originally Posted by atanocc View Post
    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.

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


    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
    legs are always sore no matter what routine i do lol
    Performax Labs Product Specialist



  2. 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
    Performax Labs Product Specialist

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  3. Performax Labs Product Specialist


  4. Nice numbers.

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

  5. Keep it up! Very inspiring!
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  6. 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?
    Performax Labs Product Specialist


  7. 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.
    Performax Labs Product Specialist


  8. 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.
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  9. Quote Originally Posted by classic34 View Post
    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...
    Performax Labs Product Specialist


  10. Quote Originally Posted by R1balla View Post
    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!
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    usplabsdirect.com

  11. Quote Originally Posted by classic34 View Post

    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?
    Performax Labs Product Specialist


  12. Quote Originally Posted by classic34 View Post

    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!
    Performax Labs Product Specialist


  13. Quote Originally Posted by R1balla View Post

    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 :-)
    Independent

  14. 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!
    Performax Labs Product Specialist


  15. 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
    Performax Labs Product Specialist


  16. 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.
    Performax Labs Product Specialist


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

  18. Power week, check. Rep range week, check. Shock week, underway!
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    usplabsdirect.com

  19. Quote Originally Posted by classic34 View Post
    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.
    Performax Labs Product Specialist


  20. 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
    Performax Labs Product Specialist


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

  22. Quote Originally Posted by classic34 View Post
    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
    Performax Labs Product Specialist


  23. 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
    Performax Labs Product Specialist

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