Kbayne doing it P/RR/S Style

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  1. 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)


  2. 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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  3. Your numbers are very impressive. Keep killing it bro!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  4. Subd to read and use when I start in two weeks. Will get caught up later !

  5. 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.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23
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  6. 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

  7. 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!!!!
    Broser Built Athlete www.broserbuilt.com
    PNI REP




  8. 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.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  9. 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)

  10. 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)

  11. 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!

  12. 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)

  13. 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.

  14. 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

  15. 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.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  16. 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)

  17. 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.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  18. 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?
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  19. 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..

  20. a little late, but subbed
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  21. Quote Originally Posted by benmayro View Post
    a little late, but subbed
    Nice to have ya bud
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  22. 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!!).
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  23. 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

  24. Coach b- how many exercises per muscle group on power week? Warmup protocol?

  25. 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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