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Kbayne doing it P/RR/S Style

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    Power Shoulders

    DB Lateral Raise: 2 sets warm up with 20, 30
    3 sets @ 50 (6), 55 (6), 60 (6)

    EZ Bar Underhand Front Raise: 1 set warm up with 35
    3 sets @ 85 (6), 95 (6), 95 (6)

    Seated DB Press: 3 sets @ 90 (6)

    DB Upright Row: 3 sets @ 60 (6)

    Cable Face Pulls: 3 sets @ 95 (6)

    Machine Behind Back Shrugs: 3 sets @ 360

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    Quote Originally Posted by kbayne View Post
    Power Shoulders

    DB Lateral Raise: 2 sets warm up with 20, 30
    3 sets @ 50 (6), 55 (6), 60 (6)

    EZ Bar Underhand Front Raise: 1 set warm up with 35
    3 sets @ 85 (6), 95 (6), 95 (6)

    Seated DB Press: 3 sets @ 90 (6)

    DB Upright Row: 3 sets @ 60 (6)

    Cable Face Pulls: 3 sets @ 95 (6)

    Machine Behind Back Shrugs: 3 sets @ 360
    Solid work on the shoulders!!!!
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    Quote Originally Posted by tank316 View Post
    Solid work on the shoulders!!!!
    Thanks man. I've been sick for the past few days but finally felt better yesterday. Ill update later on today after classes.
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    Power Legs:

    Squats: 2 sets warm up with 135, 205
    3 sets @ 225 (6), 275 (6), 305 (6)

    SLDL: 1 set warm up with 135
    3 sets @ 225 (6), 275 (6), 285 (6)

    Leg Extenstion: 3 sets @ 200 (6)

    Leg Curl: 3 sets @ 120 (6)

    Single Leg DB Lunges: 3 sets @ 60 (6)

    Seated Calf Raise: 3 sets @ 400 (6)


    Rep Range Back:

    BB Underhand Grib Row: 2 sets warm up with 135, 205
    3 sets @ 225 (9), 275 (9), 295 (9)

    Seated WG Cable Row: 3 sets @ 180 (12)

    Incline DB Row: 3 sets @ 75 (15)

    CG Lat Pulldown: 3 sets @ 190 (12)

    Back Extenstions: 3 sets @ 75 (15)


    Rep Range Arms:

    Machine Preacher Curl: 1 set warm up with 35
    2 sets @ 90 (9), 100 (9)

    Cable EZ Bar Curl: 2 sets @ 80 (12)

    DB Hammer Curl: 2 sets @ 45 (15)

    Cable Pushdown: 1 set warm up with 50
    2 sets @ 95 (15)

    Skull Crushers: 2 sets @ 105 (12)

    Single Arm Cable Extenstion: 2 sets @ 35 (9)
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    Rep Range Chest

    Incline DB Press: 2 sets warm up with 50 and 80
    3 sets @ 110 (9), 120 (9), 120 (8)

    Incline Cable Flye: 1 set warm up with 30
    3 sets @ 70 (15)

    Machine Flat Bench Press: 3 sets @ 275 (12), 305 (11), 315 (10)

    Hammer Strength Incline Press: 3 sets @ 135 each side (9)

    Decline DB Flye: 3 sets @ 60 (15)
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    Hey kbayne what does you split look like? I'm startig Monday and have Been on vacation since wed and haven't thought
    About how to set mine up!
    "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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    Rep Range Shoulders

    DB Lateral Raise: 2 sets warm up with 20 and 30
    3 sets @ 50 (12)

    DB Front Raise Underhand: 1 set warm up with 20
    3 sets @ 40 (15)

    Cable Upright Row: 3 sets @ 80 (12)

    Arnold Press: 3 sets @ 70 (9)

    Machine Behind the Back Shrugs: 3 sets @ 180 each side (15)
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    Quote Originally Posted by chedapalooza View Post
    Hey kbayne what does you split look like? I'm startig Monday and have Been on vacation since wed and haven't thought
    About how to set mine up!
    Monday -- Back
    Tuesday -- Arms
    Wednesday -- Chest
    Thursday -- Shoulders
    Friday -- Legs
    Saturday -- Cardio/off
    Sunday -- Cardio/off

    Really you can set it up however you would like I just like this split personally. I am seeing great results with PRRS also. You will for sure be impressed and see results.
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    I've been training 5-6 days a week for like the past 7 months lol so I feel like I want to dial back to 4 and allow for more recovery to bring up lagging parts and allow myself to leave room to increase intensity when it comes time for an all out cut n sculpt... So im thinking this-

    Monday- chest tris abs cardio
    Tuesday- back bis calves
    Wed- off/ basketball , abs at home
    Thr- legs, deads, calves, cardio
    Fri- shoulders traps abs light cardio
    "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
    I've been training 5-6 days a week for like the past 7 months lol so I feel like I want to dial back to 4 and allow for more recovery to bring up lagging parts and allow myself to leave room to increase intensity when it comes time for an all out cut n sculpt... So im thinking this-

    Monday- chest tris abs cardio
    Tuesday- back bis calves
    Wed- off/ basketball , abs at home
    Thr- legs, deads, calves, cardio
    Fri- shoulders traps abs light cardio
    That looks like a good 4 day split. I've always trained 5 days a week. And then on off days I try to get in some type of cardio.
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    Quote Originally Posted by kbayne View Post

    That looks like a good 4 day split. I've always trained 5 days a week. And then on off days I try to get in some type of cardio.
    Damn. I used to train 6-7 days for 5 years straight.. But I just felt like it was obsessive and ruling my life and affecting school and work. So I reduced and feel and look much better. I also like to do cardio on SOME lifting days but do not do it when I train lagging muscles

    My recovery isn't that great and I'm fresh on TRT so still trying to find a good level... I don't want to over train myself (which happens easily for me- past medical issues and still lingering effects)
    "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

    Damn. I used to train 6-7 days for 5 years straight.. But I just felt like it was obsessive and ruling my life and affecting school and work. So I reduced and feel and look much better. I also like to do cardio on SOME lifting days but do not do it when I train lagging muscles

    My recovery isn't that great and I'm fresh on TRT so still trying to find a good level... I don't want to over train myself (which happens easily for me- past medical issues and still lingering effects)
    Ya I've heard some people feel and look better when they reduce the amount of exercise per week and cardio. But ya you for sure don't want to over train yourself if you've got past medical issues and lingering effects.

    The 4 day split you posted though looked good and will treat you nicely for sure.
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    Quote Originally Posted by chedapalooza View Post
    Damn. I used to train 6-7 days for 5 years straight.. But I just felt like it was obsessive and ruling my life and affecting school and work. So I reduced and feel and look much better. I also like to do cardio on SOME lifting days but do not do it when I train lagging muscles

    My recovery isn't that great and I'm fresh on TRT so still trying to find a good level... I don't want to over train myself (which happens easily for me- past medical issues and still lingering effects)
    Are you on "real" TRT bro? Or supplements?
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    Quote Originally Posted by EBroser View Post

    Are you on "real" TRT bro? Or supplements?
    Very real- andoderm patch... Im pushing doc for shots tho

    My levels were at 280 in October. I'm around 500-600 now... I want to be much higher tho for body composition to really improve ..I'm 24..
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
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    a little late, but subbed
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro View Post
    a little late, but subbed
    Nice to have ya bud
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    Quote Originally Posted by chedapalooza View Post
    Very real- andoderm patch... Im pushing doc for shots tho

    My levels were at 280 in October. I'm around 500-600 now... I want to be much higher tho for body composition to really improve ..I'm 24..
    Wow, so young to be on TRT! I am 44 and still keep pushing it off (scared to know how low I probably am!!).
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    Quote Originally Posted by EBroser View Post

    Wow, so young to be on TRT! I am 44 and still keep pushing it off (scared to know how low I probably am!!).
    Yep. That's life, caused by endocrine and pituitary issues stemming from 2.5 years of anorexia and over exercising... Screwed lots up but I am doing my best and learning every day how to maximize AND be thankful for what I've got
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
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    Coach b- how many exercises per muscle group on power week? Warmup protocol?
    "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
    Yep. That's life, caused by endocrine and pituitary issues stemming from 2.5 years of anorexia and over exercising... Screwed lots up but I am doing my best and learning every day how to maximize AND be thankful for what I've got
    God Bless you on the recovery from all of this!
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU
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    Quote Originally Posted by chedapalooza View Post
    Coach b- how many exercises per muscle group on power week? Warmup protocol?
    Bump

    Quote Originally Posted by EBroser View Post

    God Bless you on the recovery from all of this!
    thank you
    "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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    Shock Back

    Lat Pulldown super-set CG Reverse Pulldown: 2 set warm up with 125/100
    3 sets @ 200/165 (10)

    Machine Iso-Row super-set Seated Cable Row: 1 set warm up with 90/100
    3 sets @ 205 (each side)/170 (10)

    Cable Bent Over Row Drop-set: 1 set @ 150 (10), drop-set 140 (10), drop-set 130 (10), drop-set 120 (10)

    WG Pull-Up: 2 sets @ BW (10)

    Neutral Grip Pull-Up: 2 sets @ BW (15)
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    Shock Arms

    EZ Bar Curl superset DB Hammer Curl: 1 set warm up with 65/40
    2 sets @ 95/55 (10)

    Preacher Curl superset Reverse Curl: 1 set warm up with 45/35
    2 sets @ 70/55

    Incline DB Curl: 45 (10), dropset 35 (10), dropset 25 (10)


    Incline Skullcrusher superset DB Flat Skullcrusher: 1 set warm up with 65/25
    2 sets @ 105/35 (10)

    Pressdown superset Reverse Pressdown: 1 set warm up with 60/40
    2 sets @ 95/75 (10)

    Dips: BW + 90 (10), dropset BW + 45 (9), dropset BW (10)
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    How are you feeling about your workouts overall my man?
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    Quote Originally Posted by EBroser View Post
    How are you feeling about your workouts overall my man?
    Feeling great. Loving the workout and exercises that I am doing. Really seeing great progress in strength and mass. With the split I currently have, I am getting in the gym and out quicker then I had been before and feel better and looking better. After this week I'm going to incorporate some FDFS into my program to mix it up. I am not sure exactly how I am going to do it yet but ill get it figured out.
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    Shock Chest

    Incline DB Press super set Incline DB Flye: 2 sets warm up with 80/40
    3 sets @ 110/60 (10)

    DB Flat Bench Drop Set: 1 set warm up with 80
    110 (10), drop set 80 (10), drop set 60 (9), drop set 40 (9)

    Cable Crossover super set Peck Deck: 2 sets @ 80/180 (10)

    Hammer Strength Machine Incline Press super set Decline Flye: 3 sets @ 90 (each side)/60 (10)

    Work out was very intense today. Really got in a great workout today by contracting the muscles more and slowing down the repetitions.
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    Shock Shoulder

    DB Lateral Raise super set EZ Bar Underhand Grib Front Raise: 2 sets warm up with 30/ 35
    3 sets @ 50/65 (10)

    I really enjoy the EZ Bar Underhand Grib Front Raise. I just started doing it last week on my shoulder day and it really focuses on the front delts to a greater extent and hits them better for me personally also. I would recommend trying them if you haven't yet. Be sure to not bend your elbows too much when you bring the weight up. If you do, it is too heavy and you won't be working the shoulders like you should be.

    DB Seated Press super set DB Bent Over Later Raise: 1 set warm up with 60/20
    3 sets @ 85/30 (10)

    I couldn't go as heavy on DB Press because I didn't have a spotter and also because I was super setting. Really got a good burn though out of it and even though I could have gone up in weight on the DB Press, I didn't want to risk an injury or anything like that.

    DB Upright Row Drop Set: 55 (10), drop set 45 (10), drop set 35 (10)

    This was killer after already completing 4 other exercises. I like to do DB Upright Rows mainly because I can feel it better. I do incorporate BB Upright Rows though so don't get it twisted

    Cable Front Raise super set Cable Upright Row: 2 sets @ 40/70 (10)

    I wanted to get in one more super set for the day to really finish off the delts. Also I like the tension from the cable and being able to hold at the top and slowly lower the weight back down instead of just letting it drop quickly.

    Machine Behind super set In-Front: 3 sets @ 180 each side/ 180 each side (10)

    Some people don't like to use the Machine for shrugs. Mainly because it is limited how much weight you can put on. Which when I see people with the machine loaded they maybe get 2 reps in which are not pretty at all. And then most of the time people role their shoulders as they shrug which I believe is horrible for your neck. Straight up and down with your chin down is how to do it
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    Quote Originally Posted by kbayne View Post
    Shock Shoulder

    DB Lateral Raise super set EZ Bar Underhand Grib Front Raise: 2 sets warm up with 30/ 35
    3 sets @ 50/65 (10)

    I really enjoy the EZ Bar Underhand Grib Front Raise. I just started doing it last week on my shoulder day and it really focuses on the front delts to a greater extent and hits them better for me personally also. I would recommend trying them if you haven't yet. Be sure to not bend your elbows too much when you bring the weight up. If you do, it is too heavy and you won't be working the shoulders like you should be.

    DB Seated Press super set DB Bent Over Later Raise: 1 set warm up with 60/20
    3 sets @ 85/30 (10)

    I couldn't go as heavy on DB Press because I didn't have a spotter and also because I was super setting. Really got a good burn though out of it and even though I could have gone up in weight on the DB Press, I didn't want to risk an injury or anything like that.

    DB Upright Row Drop Set: 55 (10), drop set 45 (10), drop set 35 (10)

    This was killer after already completing 4 other exercises. I like to do DB Upright Rows mainly because I can feel it better. I do incorporate BB Upright Rows though so don't get it twisted

    Cable Front Raise super set Cable Upright Row: 2 sets @ 40/70 (10)

    I wanted to get in one more super set for the day to really finish off the delts. Also I like the tension from the cable and being able to hold at the top and slowly lower the weight back down instead of just letting it drop quickly.

    Machine Behind super set In-Front: 3 sets @ 180 each side/ 180 each side (10)

    Some people don't like to use the Machine for shrugs. Mainly because it is limited how much weight you can put on. Which when I see people with the machine loaded they maybe get 2 reps in which are not pretty at all. And then most of the time people role their shoulders as they shrug which I believe is horrible for your neck. Straight up and down with your chin down is how to do it
    Love the looks of this entire workout!

    I always cringe when I see ppl rolling their shoulders while "shrugging" lol

    Chin down, make your shoulders touch your ears!
    "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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    Sub'd big lifts man.. Currently doing 531 but will wanna change it up to this prrs routine after a few cycles.. Keep up the progress
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    Quote Originally Posted by chedapalooza View Post

    Love the looks of this entire workout!

    I always cringe when I see ppl rolling their shoulders while "shrugging" lol

    Chin down, make your shoulders touch your ears!
    I always want to go say something but never do.
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    Quote Originally Posted by atanocc View Post
    Sub'd big lifts man.. Currently doing 531 but will wanna change it up to this prrs routine after a few cycles.. Keep up the progress
    Going from 531 to PRRS will be a nice change for you. You'll love PRRS for sure.
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    Quote Originally Posted by kbayne View Post

    Going from 531 to PRRS will be a nice change for you. You'll love PRRS for sure.
    Ya man, I'm excited to do it, almost find myself contemplating to just do it haha jk but I know I would regret it because I only been on this 531 for 3 weeks.. But just wondering, what percentages do u use ( if any) for weights, and how do u go about progressing, just adding more weights/reps ??
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    I'm in on this. I love how descriptive you are with the workouts.
    I had questions and you gave me the answers Thanks

    Ok One really stupid ? Superset is alternating between the two exercises correct ? 1 set DB curl then 1 set conc curl then 1 set DB etc ?
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    Quote Originally Posted by WPD111 View Post
    I'm in on this. I love how descriptive you are with the workouts.
    I had questions and you gave me the answers Thanks

    Ok One really stupid ? Superset is alternating between the two exercises correct ? 1 set DB curl then 1 set conc curl then 1 set DB etc ?
    I'm glad I could help out. Ya super sets are stacking two lifts. As you said:

    1 set DB Curl for 10 reps then do 1 set DB Concentration Curl for 10 reps. Take a rest, then go again.
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    Yeah I figured Just wanted to be sure. Thanks
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    Quote Originally Posted by atanocc View Post

    Ya man, I'm excited to do it, almost find myself contemplating to just do it haha jk but I know I would regret it because I only been on this 531 for 3 weeks.. But just wondering, what percentages do u use ( if any) for weights, and how do u go about progressing, just adding more weights/reps ??
    When I first started, I didn't get my 1RM or anything like that. I just know what I can lift for certain reps and started that way. As for progressing, I just try to add weight week by week. The reps stay the same throughtout the week:

    Power -- 4-6 reps
    Rep Range -- 7-9 (First exercise), 10-12 (Second Exercise), 13-15 (Third Exercise), and then from there I pick my next lift and decide it I want it with higher or lower reps.
    Shock -- 8-10 reps
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    Quote Originally Posted by WPD111 View Post
    Yeah I figured Just wanted to be sure. Thanks
    No problem. When you going to start?
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    Shock Legs

    Leg Extenstion super set Seated Leg Curls: 2 set warm up with 100/85
    3 sets @ 200/170 (10)

    I usually start out by pre-exhausting my legs. Mainly because I want them to be warm enough before I get into more intense exercises (squat, deads, leg press). Really focused on the squeezing at the bottom and top of the movements. Legs were for sure full of blood and pumped by the time I got to Squats. It actually hurt to walk at first after my extention and curls superset.

    Squats: 1 sets warm up with 205
    2 sets @ 225 (10), 275 (10)
    1 drop set: 275 (10), 225 (10), 185 (10), 135 (10)

    I didn't want to super set squats only because my legs were already toasted from my previous super set. I did the 2 sets and then decided to do a drop set. This was more intense and painful then I thought it would be. My legs felt like jello after dropping from 275 to 225. Really hit the quads hard though and felt great after I completed the drop set and my vision came back haha.

    Leg Press super set DB Single Leg Lunges: 3 sets @ 600/45 (10)

    My legs were so shocked and exhausted after squats that my leg press numbers fell quite a bit. But it was all good becuase I still got a great super set out of it and really was a nice super set to finish off the legs with. The lunges really stretched me out at the end.

    Seated Calf Raise: 3 sets @ 400 (10)

    Focused mainly on the negative portion of these. I like to get a good stretch out of the exercise instead of moving the weight up and down without really feeling the contraction. During one rep I though my calf popped out haha. But everything was good.

    After this leg session I could seriously hardly walk. For me personally, as the days go on my legs get more sore. I am typing this right now and I don't want to get up off the chair because my legs are so sore, along with my buttocks, that it hurts to get up and sit down. Overall it was a great workout.
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    Quote Originally Posted by kbayne View Post

    No problem. When you going to start?
    I'm on shock week. I really like the program so far. After I talked to you I went and did chest and shoulders I copied some of your workout
    SS incline DB with incline flys
    SS flat bench press machine with pec deck
    Drop set low cable crossovers.
    Chest was smoking after this, I then went in to shoulders
    SS side raises with EZ bar front raises
    I tried to do some Arnold presses after this but couldn't my shoulders were smoked
    Damn this will def take sometime to adjust
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    Quote Originally Posted by WPD111 View Post
    I'm on shock week. I really like the program so far. After I talked to you I went and did chest and shoulders I copied some of your workout
    SS incline DB with incline flys
    SS flat bench press machine with pec deck
    Drop set low cable crossovers.
    Chest was smoking after this, I then went in to shoulders
    SS side raises with EZ bar front raises
    I tried to do some Arnold presses after this but couldn't my shoulders were smoked
    Damn this will def take sometime to adjust
    kbayne really has a great handle on PRRS!!!! Holla if you need any help, I have been following PRRS since Eric Broser created it !!! I believe since 2000-2001
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  

  
 

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