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Kbayne doing it P/RR/S Style

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    Quote Originally Posted by kbayne View Post
    Ill have to look into the FD/FS. I have read it over but never really looked at it really good. How do you incorporate it if you don't mind me asking?
    I have done this 2 ways.
    3 wks PRRS, 3 wks of FD/FS, 3 wks PRRS again. That was in the past, then Eric created a hybrid version some time back. That looks like this.
    I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

    -Bench Press…2 x 3-4 (3/0/X tempo)
    -Incline Press…2 x 5-6 (6/1/1 tempo)
    -Incline DB Flye…2 x 7-8 (2/4/1 tempo)
    -REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
    -SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure
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    Quote Originally Posted by tank316 View Post
    I have done this 2 ways.
    3 wks PRRS, 3 wks of FD/FS, 3 wks PRRS again. That was in the past, then Eric created a hybrid version some time back. That looks like this.
    I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

    -Bench Press...2 x 3-4 (3/0/X tempo)
    -Incline Press...2 x 5-6 (6/1/1 tempo)
    -Incline DB Flye...2 x 7-8 (2/4/1 tempo)
    -REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
    -SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure
    Awesome man. Thanks. After this 2nd cycle of PRRS ill look to incorporate FDFS.
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    Power Legs

    Squats: 2 sets warm up with 135, 205
    4 sets @ 275 (6), 305 (6), 315 (6), 320 (5)

    Stiff legged deadlift: 1 set warm up with 135
    3 sets @ 225 (6), 275 (6), 305 (5)

    Leg extension: 3 sets @ 185 (6), 200 (6), 210 (6)

    Leg curls: 3 sets @ 90 (6), 115 (6), 120 (6)

    Single legged press: 3 sets @ 200 (6), 300 (6), 320 (5)

    Donkey Calf raise: 3 sets @ 200 (6), 290 (6), 350 (6)
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    Quote Originally Posted by kbayne View Post
    Power Legs

    Squats: 2 sets warm up with 135, 205
    4 sets @ 275 (6), 305 (6), 315 (6), 320 (5)

    Stiff legged deadlift: 1 set warm up with 135
    3 sets @ 225 (6), 275 (6), 305 (5)

    Leg extension: 3 sets @ 185 (6), 200 (6), 210 (6)

    Leg curls: 3 sets @ 90 (6), 115 (6), 120 (6)

    Single legged press: 3 sets @ 200 (6), 300 (6), 320 (5)

    Donkey Calf raise: 3 sets @ 200 (6), 290 (6), 350 (6)
    Nice work !!!!
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    Quote Originally Posted by tank316 View Post
    Nice work !!!!
    Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.
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    Re: Kbayne doing it P/RR/S Style


    Quote Originally Posted by kbayne View Post
    Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.
    Wow man! ****ty luck!!

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    Quote Originally Posted by Valdez View Post

    Wow man! ****ty luck!!

    - Valdez
    Ya it wasn't too much fun lol. Been almost 4 years and still the toe hurts and is sensitive.
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    Quote Originally Posted by kbayne View Post
    Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.
    Thats crazy! But a ton credit brother, no stopping you!!!
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    Quote Originally Posted by tank316 View Post
    Thats crazy! But a ton credit brother, no stopping you!!!
    Ya it really sucked when it happened and I was down about it for a while but finally made it back.
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    Rep Range Back

    Warm up with pull ups.

    Lat Pulldown: 2 sets warm up @ 125, 175
    3 sets @ 212.5 (9), 235 (9), 240 (8.5)

    Single Arm DB Row: 1 set warm up with 70
    3 sets @ 110 (12), 120 (12), 125 (12)

    CG T-Bar Row: 3 sets @ 135 (12), 170 (12), 170 (12)

    Incline Bench DB Row (face down): 3 sets @ 65 (15)

    Back Extensions: 3 sets @ BW + 75 (20)
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    Killer bro killer
    Email me for free prodigy samples
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    Quote Originally Posted by howwedo107 View Post
    Killer bro killer
    Thanks man. Was feeling awesome today hitting back.
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    Well hell yeah, wish you would have told me! Subbed!!
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    Quote Originally Posted by EBroser View Post
    Well hell yeah, wish you would have told me! Subbed!!
    Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

    Just so everyone knows Broser helped me put together my workout
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    Thumbs up


    Quote Originally Posted by kbayne View Post
    Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

    Just so everyone knows Broser helped me put together my workout
    Love to watch when someone is about to kick some ass with PRRS!!!
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    Quote Originally Posted by EBroser View Post
    Thanks for the link.
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    Quote Originally Posted by kbayne View Post
    Thanks for the link.
    My pleasure brother!
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    Quote Originally Posted by kbayne

    Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

    Just so everyone knows Broser helped me put together my workout
    Good to know. I've been tailoring my workouts around yours. Augmenting a few exercises, but mainly identical.
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    Quote Originally Posted by CincyKiller45 View Post

    Good to know. I've been tailoring my workouts around yours. Augmenting a few exercises, but mainly identical.
    Nice man. You will love it once you get into the workout more.
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    Quote Originally Posted by CincyKiller45 View Post
    Good to know. I've been tailoring my workouts around yours. Augmenting a few exercises, but mainly identical.
    Make sure you keep us apprised of your results too!
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    Rep Range Arms

    EZ Bar Curl: 1 set warm up with 55
    2 sets @ 85 (9), 100 (8)

    DB Hammer Curl: 2 sets @ 60 (12), 65 (10)

    Cable Curl: 2 sets @ 90 (14), 95 (13)

    Skull Crushers: 1 set warm up with 65
    2 sets @ 105 (8), 105 (8)

    Cable Push down (triangle): 2 sets @ 120 (12), 125 (11)

    Reverse Grip Push down: 2 sets @ 80 (15), 85 (13)

    Rep Range Shoulders

    Seated DB Shoulder Press: 1 set warm up with 70
    3 sets @ 90 (9), 95 (8), 100 (7)

    Leaning Single Arm Lateral Raise: 3 sets @ 45 (12)

    DB Front Raise: 3 sets @ 50 (15), 60 (13), 60 (13)

    Reverse Machine Flye: 2 sets @ 185 (12)

    DB Shrugs: 3 sets @ 125 (15)

    Rep Range Legs

    Squat: 1 set warm up with 185
    3 sets @ 275 (9), 295 (8), 305 (7)

    Stiff Legged Deadlift: 3 sets @ 225 (12), 275 (10), 285 (10)

    Leg Curl: 2 sets @ 125 (15)

    Leg Extension: 2 sets @ 200 (15)

    Seated Calf Raise: 2 sets @ 400 (12)

    Shock Back

    Lat Pulldown/ Reverse Pulldown: 1 set warm up with 150/125
    3 sets @ 212.5/175 (9)

    T-Bar Row/ DB Row: 3 sets @ 160/90 (9)

    Pull-Ups: 1 sets @ BW + 45 (10), drop set BW + 20 (8), drop set BW (8)
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    Kill it brother!
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    Shock Arms:

    EZ Bar Curl/ BB Hammer Curl: 1 set with 65/ 45
    2 sets @ 85 (10), 95 (9)/ 65 (10)

    Preacher Curl/ Concentration Curl: 2 sets @ 70 (10)/ 30 (10)

    Zotteman Curl Dropset: 35 (10), 25 (9), 15 (9)

    Pushdown/ Reverse Pushdown: 1 set warm up with 60/45
    2 sets @ 120 (10)/ 80 (10

    Overhead Cable Extension/ DB Kick Back: 2 sets @ 60 (10)/ 30 (10)

    DB Skull Crusher Dropset: 40 (10), 30 (9), 20 (8)


    Shock Chest:

    Incline Hammer Strength/ Incline Flye: 1 set warm up with 90/ 30
    3 sets @ 270 (10)/ 60 (10

    Incline Barbell Press/ Decline Flye: 3 sets @ 225 (10)/ 50 (10)

    DB Flat Bench Dropset: 110 (10), 80 (9), 50 (8)
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    Checking in!
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    Quote Originally Posted by EBroser View Post
    Checking in!
    No checking out
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    Going to follow along with this now but will probably just post in your supp log until that ends.
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    Quote Originally Posted by bolt10 View Post
    Going to follow along with this now but will probably just post in your supp log until that ends.
    Sounds good . Other log will be more active and have more to talk about also
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    Re: Kbayne doing it P/RR/S Style


    How is it coming in here bayne dog?!

    - Valdez
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    Keep doin work...Looks good in here!!~!
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    Quote Originally Posted by Valdez View Post
    How is it coming in here bayne dog?!

    - Valdez
    Just doin work
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    Quote Originally Posted by tank316 View Post
    Keep doin work...Looks good in here!!~!
    Work will be continued
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    Shock Shoulders:

    Arnold Press/ Lateral Raise: 1 set warm up with 45/25
    3 sets @ 70 (10)/ 50 (10)

    Hammer Strength Machine Press/ Seated Front Raise: 1 set warm up with 90/ 20
    3 sets @ 230 (10)/ 35 (10)

    Single Arm DB Upright Row/ Bent Over Lateral Raise: 3 sets @ 80 (10)/ 30 (10)

    Machine Shrugs: 1 set @ 540 (10), drop set 360 (10), drop set 270 (10)
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    Shock Legs

    Squats/ DB Lunges: 1 set warm up with 185/ 40
    3 sets @ 225 (10)/ 60 (10), 275 (10)/ 60 (10)

    Leg Extension/ Leg Curls: 3 sets @ 200 (10)/ 125 (10)

    Leg Press/ Stiff Legged Deadlift: 3 sets @ 600 (10)/ 225 (10)

    Donkey Calf Raise/ Seated Calf Raise: 3 sets @ 400 (10)/ 400 (10)
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    This man is "DOING WORK!"
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    Power Back:

    Deadlift: 2 set warm up with 185, 225
    3 sets @ 315 (6), 375 (6), 385 (6)

    Rack Deadlift: 1 set warm up 315
    3 sets @ 375 (6), 405 (6), 425 (6)

    BB Bent Over Row: 1 set warm up with 185
    3 sets @ 225 (6), 275 (6), 285 (6)

    DB Row: 3 sets @ 125 (6)

    WG Pull-Up: 2 sets to failure

    Neutral Pull-Up: 2 sets to failure


    Power Arms:

    EZ Bar Curl: 1 set warm up with 65
    2 sets @ 105 (6), 125 (6)

    Machine Preacher Curl: 1 set warm up with 45
    2 sets @ 115 (6)

    DB Hammer Curl: 2 sets @ 65 (6)

    Skull Crusher: 1 set warm up with 65
    2 sets @ 125 (6)

    Cable Pushdown: 2 sets @ 160 (6) (couldn't get any more weight added on)

    Rope Pushdown: 2 sets @ 150 (6)
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    Power Chest:

    Incline Press: 2 sets warm up with 135 and 205
    3 sets @ 225 (6), 275 (6), 285 (5)

    DB Bench Press: 1 set warm up with 70
    3 sets @ 110 (6), 120 (6), 125 (6)

    Incline Flye: 3 sets @ 80 (6)

    Hammer Strength Incline Press: 3 sets @ 290 (6) (145 each side)

    Peck Deck (Machine Flye: 2 sets @ 205 (6)
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    Your numbers are very impressive. Keep killing it bro!
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    Subd to read and use when I start in two weeks. Will get caught up later !
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Quote Originally Posted by chedapalooza View Post
    Subd to read and use when I start in two weeks. Will get caught up later !
    Nice! You're going to love it for real.
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