Kbayne doing it P/RR/S Style

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  1. Damn brother - I thought my shoulder workout was intense today! Beast mode brotha!


  2. Quote Originally Posted by 804 View Post
    Damn brother - I thought my shoulder workout was intense today! Beast mode brotha!
    Thanks bro, my shoulders and traps are already hurting/sore, mainly my traps. Those BB shrugs and the drop set kicked my ass.
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  3. Power Legs

    Warmed up with a few sets each of seated leg extensions and seated leg curls

    BB Squat:
    2 set warm up:
    - 135
    - 205
    3 sets:
    - 225 (8)
    - 285 (8)
    - 305 (7)

    BB Box Squat
    3 sets:
    - 275 (8)
    - 275 (7)
    - 275 (6)

    Seated Single Leg Press:
    3 sets:
    - 180 (8 + 10 partials)
    - 180 (8 + 10 partials)
    - 180 (8 + 10 partials)

    SLDL:
    3 sets:
    - 225 (8)
    - 275 (8)
    - 275 (8)

    Seated Leg Press:
    3 sets:
    - 180 (8)
    - 190 (8)
    - 200 (8)

    - Strict form
    - Tempo: 1/2/3

    Seated Leg Curls:
    3 sets:
    - 165 (8)
    - 165 (8)
    - 165 (8)

    - Strict Form
    - Tempo: 1/2/3

    Standing Calf Raise:
    3 sets:
    - 150 (8)
    - 160 (8)
    - 160 (8)

    - Tempo: 1/3/3
    - The pause and slow tempo killed my calfs (on fire)

    Donkey Calf Raise:
    3 sets:
    - 200 (8)
    - 300 (8)
    - 400 (8)

    - Tempo: 1/3/3

  4. Power Back

    Warm up with some WG and NG Pull-Ups

    Neutral Grip Triangle Bar Lat Pull-Downs:
    2 set warm up:
    - 100
    - 145
    3 sets:
    - 200 (8)
    - 215 (8)
    - 220 (8)

    - Tempo: 1/2/3
    - Kept chest out and back stiff

    BB Bent Over Rows:
    1 set warm up:
    - 205
    3 sets:
    - 225 (8)
    - 275 (8)
    - 275 (6 + 4 rest pauses)

    Rack Pulls:
    1 set warm up:
    - 225
    3 sets:
    - 315 (8)
    - 405 (8)
    - 405 (8)

    One-Arm BB Rows:
    3 sets:
    - 100 (8)
    - 110 (8)
    - 110 (8)

    - Used 25lb plates for full ROM
    - Tempo: 1/1/2
    - These hit my lats like I have never felt before. Lats were smoked after these.

    HS Iso-Row Machine (Wide Grip):
    3 sets:
    - 150 each side (8)
    - 150 each side (8)
    - 150 each side (8)

    Stiff Arm Pulldowns SS Stretchers:
    2 sets:
    - 90/112 (8)
    - 90/112 (8)

    - Tempo: 1/3/3
    - Back was destroyed after these

    Finished with some WG and NG Pull-Ups

    HIIT on bike for 15 minutes HARD

  5. Rep Range Arms

    Rope Pushdowns SS HS Single Arm Preacher Curl:
    2 set warm up:
    - 30/25
    3 sets:
    - 60/35 (12)
    - 75/45 (12)
    - 75/45 (12)

    - Tempo: 1/2/2

    Kettlebell Extensions SS Reverse Grip EZ Bar Curl:
    3 sets:
    - 40/65 (15)
    - 40/65 (15)
    - 40/65 (15)

    - Tempo on Kettlebell Extensions: 3/2/1
    - Tempo on Curls: 1/2/3

    HS Seated Tricep Pushdown SS DB Cross Body Hammer Curls:
    3 sets:
    - 310/40 (10)
    - 310/40 (10)
    - 310/40 (10)

    - Tempo: 1/2/3

    Reverse Grip EZ Bar Cable Pushdown SS EZ Bar Curls:
    2 sets:
    - 80/60 (15)
    - 80/60 (15)
    - 80/60 (15)

    - Tempo: 1/2/4

    HIIT on bike for 15 minutes
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  6. Alright fellas, I am going to end this thread. I will be doing my de-load week this up coming week before I switch up my routines. Going to go to a split as follows:
    Back/Arms
    Chest/Shoulders
    Legs

    Going to hit everything twice a week, but with less volume on each session.

  7. Quote Originally Posted by kbayne View Post
    Alright fellas, I am going to end this thread. I will be doing my de-load week this up coming week before I switch up my routines. Going to go to a split as follows:
    Back/Arms
    Chest/Shoulders
    Legs

    Going to hit everything twice a week, but with less volume on each session.
    Let us know ur new log when u start one homie .. Great progress on this one tho big guy

  8. Quote Originally Posted by atanocc View Post
    Let us know ur new log when u start one homie .. Great progress on this one tho big guy
    For sure, I will put up a thread in a week or so laying everything out (workout, supplements, diet). I like to keep logs like this going to help keep everything on track and helps me know how everything is going also.

  9. Quote Originally Posted by kbayne View Post
    Alright fellas, I am going to end this thread. I will be doing my de-load week this up coming week before I switch up my routines. Going to go to a split as follows:
    Back/Arms
    Chest/Shoulders
    Legs

    Going to hit everything twice a week, but with less volume on each session.
    Quote Originally Posted by atanocc View Post

    Let us know ur new log when u start one homie .. Great progress on this one tho big guy
    Quote Originally Posted by kbayne View Post

    For sure, I will put up a thread in a week or so laying everything out (workout, supplements, diet). I like to keep logs like this going to help keep everything on track and helps me know how everything is going also.
    Sounds good. Enjoy the deload after all the intensity! Will be very interested to see your setup for the next routine

  10. Excellent thread thanks for all the info man
  11. AnabolicMinds Site Rep
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    Hey Jack ass pm me

    Yes I bumped an old thread.
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  12. Beast
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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