Kbayne doing it P/RR/S Style

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  1. Changed the order up a bit. Was suppose to be power week, but wanted to go with Rep Range.

    Rep Range Arms:

    Cross Body D-Handle Cable Curls:
    2 sets warm up:
    - 20
    3 sets:
    - 35 (10)
    - 30 (15)
    - 30 (15)

    Reverse Grip EZ Bar Curl:
    1 set warm up:
    - 35
    3 sets:
    - 65 (12)
    - 75 (12)
    - 75 (12)

    EZ Bar Spider Curls:
    3 sets:
    - 65 (12)

    - 2 second squeeze at the top
    - 3 second negative

    EZ Bar Curls:
    3 sets:
    - 75 (8)

    - Power the movement up (with good form)
    - 4 second negative

    Rope Pushdowns:
    2 set warm up:
    - 30
    - 40
    3 sets:
    - 65 (15)
    - 70 (15)
    - 75 (15)
    - Drop set: 60 (10), drop set 45 (10), drop set 30 (15)

    Weighted Dips:
    1 set warm up:
    - BW
    3 sets:
    - 45 (12)
    - 90 (10)
    - 90 (8)

    Incline Kettlebell Extensions:
    3 sets:
    - 35 (12)
    - 40 (12)
    - 40 (12)

    DB Kickbacks:
    2 sets:
    - 30 (15)

    HIIT on the bike for 15 minutes (very high intensity)


  2. Hey man have u tried out fd/fs yet??

    Started my 2nd week today and boy... My body is changing rapidly!
    •   
       


  3. Quote Originally Posted by chedapalooza View Post
    Hey man have u tried out fd/fs yet??

    Started my 2nd week today and boy... My body is changing rapidly!
    No, I haven't tried it out yet. I just started the Hybrid week last week, so I wanted to give that a go first. I actually forgot about giving FD/FS a go. I'm going to read up on it more right now. How have you been doing it?

  4. Quote Originally Posted by kbayne View Post

    No, I haven't tried it out yet. I just started the Hybrid week last week, so I wanted to give that a go first. I actually forgot about giving FD/FS a go. I'm going to read up on it more right now. How have you been doing it?
    Yea I noticed the hybrid. You're not really supposed to do fd/fs for more than like 3 weeks straight I believe broser said.

    I've been doing it as follows excluding warmups:
    Power movement - 3 sets of 3 with rest paused singles up to 6 total reps- 185x3, 1, 1 etc

    Then a negative accentuated movement
    2 sets of 6 w a 6 second negative- third set I increase weight and do regular tempo for 6 reps

    Then a stretch type movement (ex: flyes, holding stretch position for 4 seconds then exploding up)
    3 sets of 8- time undertension is insane on these and they r my favorite sets of the workout

    Then u finish with 2-3 movements of 30-40 reps non lockout reps to saturatedthe muscles and work the other type of fibers- drawing a blank on the name.

    It's pretty damnnnn good!

  5. Quote Originally Posted by chedapalooza View Post
    Yea I noticed the hybrid. You're not really supposed to do fd/fs for more than like 3 weeks straight I believe broser said.

    I've been doing it as follows excluding warmups:
    Power movement - 3 sets of 3 with rest paused singles up to 6 total reps- 185x3, 1, 1 etc

    Then a negative accentuated movement
    2 sets of 6 w a 6 second negative- third set I increase weight and do regular tempo for 6 reps

    Then a stretch type movement (ex: flyes, holding stretch position for 4 seconds then exploding up)
    3 sets of 8- time undertension is insane on these and they r my favorite sets of the workout

    Then u finish with 2-3 movements of 30-40 reps non lockout reps to saturatedthe muscles and work the other type of fibers- drawing a blank on the name.

    It's pretty damnnnn good!
    Damn, that does sound intense. I need to give it a try asap. Going to try and incorporate it.

  6. Quote Originally Posted by kbayne View Post

    Damn, that does sound intense. I need to give it a try asap. Going to try and incorporate it.
    I need you to break down the routines into "Dummy" terms Please!!!

  7. Quote Originally Posted by WPD111 View Post
    I need you to break down the routines into "Dummy" terms Please!!!
    Give me an example of what you mean

  8. Just saying the way you post the break down of your work outs is very helpful

  9. Quote Originally Posted by WPD111 View Post
    Just saying the way you post the break down of your work outs is very helpful
    Oh, gotcha . I try to make it easy for others to understand and it is great that it does help you along with others.

  10. What I meant was when you start FD/FS training hopefully you'll continue
    •   
       


  11. Quote Originally Posted by WPD111 View Post
    What I meant was when you start FD/FS training hopefully you'll continue
    Ohhhh haha. I will for sure keep it going when I go into FD/FS. I am going to be planning it out this weekend so I can start incorporating it Monday

  12. Quote Originally Posted by kbayne View Post

    Ohhhh haha. I will for sure keep it going when I go into FD/FS. I am going to be planning it out this weekend so I can start incorporating it Monday
    Yeah buddy !!!!

  13. What is fdfs

  14. Quote Originally Posted by aceroni View Post
    What is fdfs
    Fiber Damage/fiber Saturation Training

  15. Hybrid Chest:

    HS Incline Press:
    2 set warm up:
    - 45 each side
    - 70 each side
    3 sets:
    - 90 (12)
    - 115 (12)
    - 135 (10)

    - 30 second rest periods
    - 5 partials on last set

    DB Incline Press:
    1 set warm up:
    - 60
    3 sets:
    - 90 (10)
    - 100 (10)
    - 100 (10)
    - Drop set
    - 100 (10), drop set 75 (8), drop set 55 (10)

    - 30 second rest periods

    DB Flat Bench Twist:
    3 sets:
    - 75 (12)
    - 75 (11)
    - 75 (11)

    - 30 second rest periods

    DB Incline Flyes:
    3 sets:
    - 45 (15)
    - 45 (15)
    - 45 (15)

    - 3 second negatives
    - 1 second pause at bottom and top
    - 30 second rest periods

    HS Reverse Bench Press:
    3 sets:
    - 180 (15)
    - 180 (15)
    - 180 (15)

    - 3 second negatives
    - 30 second rest periods

    Standing Cable Crossovers SS Stretch Pushups:
    3 sets:
    - 60/BW (15/10)
    - 60/BW (15/10)
    - 60/BW (15/10)

    - 1 second squeeze on contraction
    - 3 second negative
    - 3 second stretch and hold on stretch pushups then explode up

  16. Hybrid Shoulders:

    Started by really getting the rotator cuffs nice and warm.

    Seated Kettlebell Lateral Raise:
    2 set warm up:
    - 15
    - 20
    3 sets:
    - 30 (15)
    - 30 (15)
    - 30 (15)

    Arnold Press:
    1 set warm up:
    - 40
    3 sets:
    - 55 (12)
    - 60 (12)
    - 65 (11)

    DB Front Raise:
    3 sets:
    - 45 (15)
    - 45 (15)
    - 45 (15)

    -3 second negative
    -1 second pause/squeeze at the top

    Cage Presses:
    1 set warm up:
    - 95
    3 sets:
    - 135 (8)
    - 135 (8)
    - 135 (8)

    BB Upright Row:
    3 sets:
    - 135 (10)
    - 135 (10)
    - 135 (10)

    BB Shrugs:
    3 sets:
    - 315 (15)
    - 405 (15)
    - 405 (15)
    - Drop set 315 (15), drop set 225 (15), drop set 135 (15)

    - Drop sets had pause/squeeze for 2 seconds starting on first drop set weight

    Cable Reverse Rear Delt Pull Aparts:
    3 sets:
    - 40 (20)
    - 40 (20)
    - 40 (20)

    - 3 second negatives

    HIIT on treadmill:
    - 15% incline
    - Speed at 9.0 sprinting for 20 seconds
    - Speed at 3.0 walking rest for 60 seconds

  17. Good stuff man. Not really a fan of Arnold press, but I love cage presses.
    I used to abuse upright rows super heavy, now my shoulders are done with it

  18. Quote Originally Posted by aceroni View Post
    Good stuff man. Not really a fan of Arnold press, but I love cage presses.
    I used to abuse upright rows super heavy, now my shoulders are done with it
    I throw them in every once in a while. I like them but not my favorite or a must each shoulder day. Cage presses today were my first time trying them, and I loved them. Really hit my shoulders and traps like no other movement.

    I used to go heavy on the BB Upright rows, but stopped doing that. I try and stay on the lighter side for them. I for the most part do DB upright rows.

  19. Quote Originally Posted by kbayne View Post

    I throw them in every once in a while. I like them but not my favorite or a must each shoulder day. Cage presses today were my first time trying them, and I loved them. Really hit my shoulders and traps like no other movement.

    I used to go heavy on the BB Upright rows, but stopped doing that. I try and stay on the lighter side for them. I for the most part do DB upright rows.
    I mean yeah doing them heavy will make you thick but it's not easy on the joints

  20. Quote Originally Posted by aceroni View Post
    I mean yeah doing them heavy will make you thick but it's not easy on the joints
    For sure but the joints as you said are a main concern. Also going light is easier on the rotator cuffs for me personally.

  21. Quote Originally Posted by kbayne View Post
    For sure but the joints as you said are a main concern. Also going light is easier on the rotator cuffs for me personally.
    i like to load up on fish oil when i know ill be going heavy and i make sure to hit the hot tub after every training session. helps a ton.
    Iron Forged Nutrition Rep

    use code "R1balla" to receive a discount

  22. Quote Originally Posted by R1balla View Post
    i like to load up on fish oil when i know ill be going heavy and i make sure to hit the hot tub after every training session. helps a ton.
    I would give a left nut for a hot tub haha.

  23. Quote Originally Posted by kbayne View Post
    Hybrid Shoulders:

    Started by really getting the rotator cuffs nice and warm.

    Seated Kettlebell Lateral Raise:
    2 set warm up:
    - 15
    - 20
    3 sets:
    - 30 (15)
    - 30 (15)
    - 30 (15)

    Arnold Press:
    1 set warm up:
    - 40
    3 sets:
    - 55 (12)
    - 60 (12)
    - 65 (11)

    DB Front Raise:
    3 sets:
    - 45 (15)
    - 45 (15)
    - 45 (15)

    -3 second negative
    -1 second pause/squeeze at the top

    Cage Presses:
    1 set warm up:
    - 95
    3 sets:
    - 135 (8)
    - 135 (8)
    - 135 (8)

    BB Upright Row:
    3 sets:
    - 135 (10)
    - 135 (10)
    - 135 (10)

    BB Shrugs:
    3 sets:
    - 315 (15)
    - 405 (15)
    - 405 (15)
    - Drop set 315 (15), drop set 225 (15), drop set 135 (15)

    - Drop sets had pause/squeeze for 2 seconds starting on first drop set weight

    Cable Reverse Rear Delt Pull Aparts:
    3 sets:
    - 40 (20)
    - 40 (20)
    - 40 (20)

    - 3 second negatives

    HIIT on treadmill:
    - 15% incline
    - Speed at 9.0 sprinting for 20 seconds
    - Speed at 3.0 walking rest for 60 seconds
    Sick lift man! I know it's late, but I'm sub'd!

  24. Quote Originally Posted by 804 View Post
    Sick lift man! I know it's late, but I'm sub'd!
    Awesome, great to have ya 804!!! I've been trying out some new lifts and while doing some more intense things in my workout (negatives, drop sets, etc.)

  25. Nice session bro.. For the Arnold's.. Are u suppose put DBs in front of ur face(palms facing you) or arms parallel to the ground .. Had an argument about this with my guy the other day.

  26. Quote Originally Posted by atanocc View Post
    Nice session bro.. For the Arnold's.. Are u suppose put DBs in front of ur face(palms facing you) or arms parallel to the ground .. Had an argument about this with my guy the other day.
    http://www.t-nation.com/strength-tra...s/arnold-press

    This is how I have always done them. And yes, palms facing you.

  27. Quote Originally Posted by kbayne View Post

    http://www.t-nation.com/strength-tra...s/arnold-press

    This is how I have always done them. And yes, palms facing you.
    Thanks so I was right.. This fckn guy was like, u have to put ur elbows parallel( DBs above ur head in a way) . I told this kid, bro then its basically half reps with little range of motion

  28. Quote Originally Posted by atanocc View Post
    Thanks so I was right.. This fckn guy was like, u have to put ur elbows parallel( DBs above ur head in a way) . I told this kid, bro then its basically half reps with little range of motion
    I think I know what you mean. I see people in my gym doing them wrong all the time. Some people just think they know everything about everything.

  29. Allthis lifting is legit- but so is 15% incline at 9mph for 20 seconds. I love inclined sprints. I know what I'll be doing tomorrow!

  30. Quote Originally Posted by atanocc View Post
    Thanks so I was right.. This fckn guy was like, u have to put ur elbows parallel( DBs above ur head in a way) . I told this kid, bro then its basically half reps with little range of motion
    This actually is somewhat true. especially with people who rotate the weights as they go down - thats asking to tear your rotator cuff IMO- I like to stop at parallel and rotate the palms in as the weights hit in the middle. But, everyone has their own preference on some lifts- not everyone moves in the same manner
  

  
 

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