Kbayne doing it P/RR/S Style

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  1. Quote Originally Posted by chedapalooza View Post
    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!
    The 15% incline with speed at 9.0 for 20 seconds for about 15 sprints are intense. Let me know how you like em
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  2. Quick update:

    I did FD/FS for legs today. Not sure if ill be able to walk to class without looking like I have a pole up my a$$.

    Will put numbers and everything up after class.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23
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  3. Quote Originally Posted by kbayne View Post

    The 15% incline with speed at 9.0 for 20 seconds for about 15 sprints are intense. Let me know how you like em
    One word for those

    http://youtu.be/81hT3wNFB4k

  4. Quote Originally Posted by WPD111 View Post
    One word for those

    http://youtu.be/81hT3wNFB4k
    That was disgusting haha

  5. FD/FS Legs:

    So this was my first time trying FD/FS. Really wasn't that complicated like I thought it would be. If you read about it and look how it is set up, it can be confusing, but I got it for the most part.

    Warmed up with some leg extensions and leg curls. Nothing really heavy, just got get the knees warm and blood flowing.

    BB Squat:
    2 set warm up:
    - 135
    - 185
    3 sets:
    - 225 (6)
    - 225 (6)
    - 225 (6)

    - I did the 1.5 reps for these. I went down halfway, came back up, back down all the way.
    - 4 second negative with a 2 second pause at the bottom and exploded up (4/2/X)
    - First time doing the 1.5 reps on squats also. They were very brutal especially mixed in with the slow eccentric.

    BB Hack Squat:
    1 set warm up:
    - 95
    3 sets:
    - 135 (6 + 4 rest pause)
    - 185 (6 + 4 rest pause)
    - 185 (6 + 4 rest pause)

    - 4 second negative with a 2 second pause and exploding up on these also (4/2/X)
    - Didn't go very heavy mainly because I haven't done these in a while and also because after the BB Squats, my legs were already pumped up really good.
    - The rest pause were something new also. I performed the 6 reps with the 4 second negative then did the 4 rest pause reps, but keep doing the 4 second negatives also.

    BB Box Front Squat:
    3 sets:
    - 185 (6)
    - 205 (6)
    - 205 (6)

    - Tempo for these were more 5/2/1
    - Really hit my quads more towards the "tear drop muscle"


    - I will add in that my lower back was getting blasted the whole time also.

    Seated Leg Press:
    3 sets:
    - 400 (25)
    - 400 (20)
    - 400 (20)

    - 5 second negative with a 1 second pause and 1 second concentric (5/1/1)
    - I had to assist my self around reps 13-14 because my legs were pumped and were starting to burn almost too much.
    - Kept all the weight on my heals which really is more beneficial for the leg development.

    Laying Leg Curls:
    3 sets:
    - 70 (20)
    - 70 (14 + 6 rest pause)

    - For the first set the tempo was (4/1/1)
    - Second set was (1/0/1)

    Seated Leg Extensions:
    3 sets:
    - 100 (20)
    - 100 (20)

    - Tempo 1/0/1

    SDSL's:
    3 sets:
    - 135 (20)
    - 135 (20)

    - Tempo 2/1/1

    My legs were absolutely done after the front squats to be completely honest. About fell over a few times.
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  6. Quote Originally Posted by kbayne View Post

    The 15% incline with speed at 9.0 for 20 seconds for about 15 sprints are intense. Let me know how you like em
    Going soon. 15 rounds u say? I accept the challenge lol

  7. That is a filthy leg workout. I'm sore just reading it.. Although I did legs yesterday too haha

  8. That workout is making my knees hurt bro! Killed it!

  9. Quote Originally Posted by chedapalooza View Post
    Going soon. 15 rounds u say? I accept the challenge lol
    Let me know how it goes

    Quote Originally Posted by chedapalooza View Post
    That is a filthy leg workout. I'm sore just reading it.. Although I did legs yesterday too haha
    It was pretty brutal to say the least.

    Quote Originally Posted by 804 View Post
    That workout is making my knees hurt bro! Killed it!
    Thanks man. It was my first time doing the FD/FS and I really liked it, although it hurt haha.

  10. After the first one i was already cursing u for planting the idea in my head.. I got 10 rounds of 15 seconds Lol I just couldn't push past 15 seconds and my will was destroyed after 10 rounds so I dropped it to 10 incline and upped speed to 9.5

    Crazy shtttt

  11. Quote Originally Posted by chedapalooza View Post
    After the first one i was already cursing u for planting the idea in my head.. I got 10 rounds of 15 seconds Lol I just couldn't push past 15 seconds and my will was destroyed after 10 rounds so I dropped it to 10 incline and upped speed to 9.5

    Crazy shtttt
    Nice haha. Ya the incline at 15% and speed at 9 for 20 seconds can get very intense.

    I'll tell you one thing though, keep doing it, and it will get you shredded quick. I may give the 10% incline and upping the speed a try today and see how I like it

  12. FD/FS Back

    Started with some 2 sets of WG Pull-Ups and Neutral Grip Pull-Ups to get the back warm and stretched.

    Meadows Rows:
    2 set warm up:
    - 135
    - 150
    3 sets:
    - 90 (8 +1 +1 +1 Rest Pause)

    - Tempo: 5/1/1
    - Rest periods were kept to about 30 seconds

    BB Bent Over Rows:
    1 set warm up:
    - 205
    3 sets:
    - 225 (8 + 2 forced reps)
    - 250 (7 + 2 forced reps)
    - 250 (7 + 2 forced reps)

    - Tempo: 3/0/X
    - Rest periods were kept to about 30 seconds

    Seated Close Grip Cable Rows:
    3 sets:
    - 120 (10)
    - 120 (10)
    - 120 (10)

    - Tempo: 1/4/2
    - Rest periods were kept to about 30 seconds
    - Holding the squeeze for 4 seconds was very hard and intense

    WG Lat Pull-Downs:
    3 sets:
    - 125 (30)
    - 140 (25)
    - 150 (20)

    - Tempo: 1/0/1
    - Rest periods kept to about 30 seconds

    Stiff Arm Pull-Downs:
    2 sets:
    - 65 (30)
    - 65 (30)

    - Tempo: 1/0/1
    - Rest periods were about 30 seconds

    Back Hyper-extensions:
    3 sets:
    - 65 (15, drop set for 10)
    - 65 (15, drop set for 10)
    - 65 (15, drop set for 10)

    I have to say, all the TUT and Rest/Squeeze really tore my back up. I just woke up recently and my back is pretty sore this morning.

    HIIT:
    - 20 minutes on the bike
    - Resistance at 12 for 20 seconds followed by resistance at 5 for 60 seconds.

  13. Killed it big guy !

  14. Quote Originally Posted by atanocc View Post
    Killed it big guy !
    Thanks man.

    The numbers aren't very impressive I know, but wasn't worried at all about that.

  15. 4/27

    Shock Arms

    Reverse Grip EZ Bar Cable Curls SS Rope Pushdowns:
    2 set warm up:
    - 30/30
    3 sets:
    - 40/50 (20/20)
    - 45/60 (20/20)
    - 50/70 (20/20)

    Cross Body Hammer Curls SS Kettlebell Extensions:
    3 sets:
    - 35/35 (15/15)
    - 35/35 (15/15)
    - 35/35 (15/15)

    Single Arm Preacher Curl SS Pushdown:
    3 sets:
    - 35/95 (12/12)
    - 35/95 (12/12)
    - 35/95 (12/12)

    - 2 second hold and squeeze

    EZ Bar Curl SS Single Arm Overhead Rope Extensions:
    3 sets:
    - 65/25 (15/15)
    - 65/25 (15/15)
    - 65/30 (15/15)

    - 3 second negative on both movements

    Did some HIIT on the bike for 10 minutes. Then went outside and did about 15 100 yard sprints with about 30 seconds rest.

    BTW, this is the first time I have super setted like this. Usually I will just do bicep superset with bicep movement then tricep and tricep. Just wanted to give the bicep/tricep super set a try, and I must say, I don't know why I have never tried this. Pump was outrageous.

  16. Quote Originally Posted by kbayne View Post
    4/27

    Shock Arms

    Reverse Grip EZ Bar Cable Curls SS Rope Pushdowns:
    2 set warm up:
    - 30/30
    3 sets:
    - 40/50 (20/20)
    - 45/60 (20/20)
    - 50/70 (20/20)

    Cross Body Hammer Curls SS Kettlebell Extensions:
    3 sets:
    - 35/35 (15/15)
    - 35/35 (15/15)
    - 35/35 (15/15)

    Single Arm Preacher Curl SS Pushdown:
    3 sets:
    - 35/95 (12/12)
    - 35/95 (12/12)
    - 35/95 (12/12)

    - 2 second hold and squeeze

    EZ Bar Curl SS Single Arm Overhead Rope Extensions:
    3 sets:
    - 65/25 (15/15)
    - 65/25 (15/15)
    - 65/30 (15/15)

    - 3 second negative on both movements

    Did some HIIT on the bike for 10 minutes. Then went outside and did about 15 100 yard sprints with about 30 seconds rest.

    BTW, this is the first time I have super setted like this. Usually I will just do bicep superset with bicep movement then tricep and tricep. Just wanted to give the bicep/tricep super set a try, and I must say, I don't know why I have never tried this. Pump was outrageous.
    Nice work! That bi/tri superset pump is addictive lol. Keep it up!

  17. Alternating bi n tri is awesome.. Love that feeling!! Skin bout to rip wen u flex em

  18. I'll for sure be doing some more bi/tri super setting from here on out.

  19. Killer Bro!

  20. Power Chest

    Incline DB Press:
    2 set warm up:
    - 60
    - 90
    3 sets:
    - 100 (8)
    - 110 (8)
    - 120 (7)

    Flat DB Press:
    1 set warm up:
    - 70
    3 sets:
    - 100 (8)
    - 110 (7)
    - 115 (6)

    Incline DB Flye:
    3 sets:
    - 60 (8)
    - 70 (8)
    - 70 (8)

    - Tempo: 4/2/X

    Decline Smith Machine Press:
    3 sets:
    - 225 (8)
    - 275 (8)
    - 275 (7)

    Hammer Strength Flat Machine Press Reverse Grip:
    3 sets:
    - 230 (6)
    - 280 (6)
    - 280 (5)

    - Tempo: 3/1/1

    Machine Flyes:
    3 sets:
    - 190 (8)
    - 190 (8)
    - 190 (8)

    - Tempo: 1/3/3

    - All rest periods were kept between 30-45 seconds

    HIIT on bike for 15 minutes

  21. Quote Originally Posted by 804 View Post
    Killer Bro!
    Thanks bro

  22. Do u ever have an off day!? Lol good session

  23. Quote Originally Posted by atanocc View Post
    Do u ever have an off day!? Lol good session
    Sundays haha. I do get some cardio in on Sunday, but not weights. I just started lifting 6 days a week again about 2 weeks ago. For me, I can handle the 6 days a week lifting sessions.

  24. Quote Originally Posted by kbayne View Post

    Sundays haha. I do get some cardio in on Sunday, but not weights. I just started lifting 6 days a week again about 2 weeks ago. For me, I can handle the 6 days a week lifting sessions.
    Lol I meant like a day where u just weren't feelin it and ur workout was blehhh hahaha but damn .. 6days?!

  25. Quote Originally Posted by atanocc View Post
    Lol I meant like a day where u just weren't feelin it and ur workout was blehhh hahaha but damn .. 6days?!
    Oh my bad. Sometimes ya I have those days where I get to the gym and the focus/intensity isn't where I want it to be, but I just push through it.

  26. Quote Originally Posted by kbayne View Post

    Oh my bad. Sometimes ya I have those days where I get to the gym and the focus/intensity isn't where I want it to be, but I just push through it.
    Yeaa good shyt tho homie.. Numbers stay good all day erday lol

  27. Quote Originally Posted by atanocc View Post
    Yeaa good shyt tho homie.. Numbers stay good all day erday lol
    I try to keep them up all day errday haha. These short ass rest periods are smokin me though but I like it

  28. Quote Originally Posted by kbayne View Post

    I try to keep them up all day errday haha. These short ass rest periods are smokin me though but I like it
    Haha I know what u mean .. Short rest periods feel so productive tho no lie.. It's like u finish ur workout n u only been in the gym for 30 minutes.. N I find myself thinking what next that wont over do it

  29. Quote Originally Posted by atanocc View Post
    Haha I know what u mean .. Short rest periods feel so productive tho no lie.. It's like u finish ur workout n u only been in the gym for 30 minutes.. N I find myself thinking what next that wont over do it
    I've always like shorter rest periods myself

  30. Power Shoulders

    Machine Seated Shoulder Press:
    2 sets warm up:
    - 70
    - 100
    3 sets:
    - 145 (8)
    - 150 (8)
    - 155 (8)

    - I threw in 8 partial neutral grip reps at the end of each set also at a lower weight

    DB Lateral Raise:
    1 set warm up:
    - 35
    3 sets:
    - 40 (8)
    - 50 (8)
    - 55 (8)

    - Tempo: 1/1/2
    - 30 second rest periods

    EZ Bar Underhand Grip Front Raise:
    3 sets:
    - 65 (8)
    - 75 (8)
    - 75 (8)

    - Tempo: 1/2/3
    - 30 second rest periods

    DB Single Arm Upright Row:
    3 sets:
    - 75 (8)
    - 75 (8)
    - 75 (8)

    - Tempo: 1/2/3
    - 30 second rest periods

    Machine Reverse Flyes (Neutral Grip) SS Rear Delt Destroyers
    3 sets:
    - 140/50 (8/20)
    - 150/50 (8/20)
    - 150/50 (8/20)

    - Rear delts were on fire!!!

    Cage Presses SS DB Bent-Over Later Raises:
    3 sets:
    - 135/20 (8/20)
    - 135/20 (8 + 8 partials/20)
    - 135/20 (8 + 8 partials/20)

    BB Shrugs:
    3 sets + 1 drop set:
    - 315 (12)
    - 405 (12)
    - 455 (12)
    - 455 (12), drop set 405 (12), drop set 315 (12), drop set 225 (12), drop set 135 (12)

    - Traps are absolutely destroyed right now

    HIIT on the bike for 15 minutes
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