Kbayne doing it P/RR/S Style
- 03-04-2013, 07:19 PM
- 03-04-2013, 07:27 PM
- 03-04-2013, 07:35 PM
03-04-2013, 08:21 PM
Olympus Labs - Turning Men Into Demigods
03-04-2013, 08:25 PM
03-05-2013, 12:14 AM
03-05-2013, 08:59 AM
03-05-2013, 02:37 PM
Deadlift: 2 sets warm up with 135 and 225
3 sets @ 275 (6), 315 (6), 365 (6)
I like to alternate between starting and ending with deadlifts on back day. Usually I will start deadlift at the beginning to get a good intense feeling for the rest of the workout. With deadlift taking so much out of you, you really have to push yourself the rest of the workout.
Rack Pulls: 3 sets @ 365 (6), 385 (8) 405 (6)
I do not always go from deadlift to rack pulls, but I felt with it being such low reps and power week, why not? This really finished out my lower back. Really felt great following rack pulls for the rest of the workout. With rack pulls, I always set the safety bar below the knee cap. This will allow for less leg use and more lower back concentration.
WG Lat Pulldown: 1 set warm up with 150
3 sets @ 225 (6), 240 (6), 250 (6)
I felt awesome when performing lat pulldowns today. I have never reached 250 for six sets before, and today I got it with great form and contraction on the lats.
Seated CG Cable Row: 3 sets @ 180 (6), 200 (6), 200 (6)
200 was the highest the machine would allow for. With that, I really concentrated on holding the weight for a good second then slowly letting the weight back down. Really got a good stretch out of it. I try to focus on the middle part of the lats with this exercise, especially following lat pulldown.
T-Bar Row Single Arm Pulls: 3 sets @ 115 (6)
Instead of DB Rows, I went to this on the T-Bar Row. For me personally, I can really get a good stretch out of it and with the position I am in, it really focuses on hitting the lats perfect. If you haven't tried them before, I would recommend them.
Finished with some WG Pull ups and Neutral grip pull ups. I like to end with pull ups mainly because my back is already so fatigued that I am not sitting there doing 20 reps on pull ups. It makes me really focus on using my lats more then my arms. I aim to get 10 reps each time at the end of the workout. If I cannot perform 10 full reps, I do partial reps by extending my arms all the way down and going half way up and holding for a second then back down. Usually for about 5 reps.
After this, call it a day
03-06-2013, 03:44 PM
EZ Bar Curl:
1 set warm: 65
2 sets: 105 (6), 125 (6)
I usually start out with EZ Bar Curls or DB Curls just go get the workout started. No real reason I just feel this is a good starting point for my arm day.
EZ Bar Spider Curls:
2 sets: 85 (6), 95 (6)
Really hit these hard. If you haven't tried these, I would recommend them. Kind of like a preacher curl but you really stretch out the bicep more then on a preacher curl. Really squeeze at the top to. This exercise for me lets me squeeze harder then any other Bicep exercise.
Seated DB Hammer Curl:
2 sets: 60 (6), 65 (6)
DB curl are a favorite of mine. Really have to focus on the contraction though. I see many people do these completely not how they are suppose to be done.
2 sets warm up: 65, 75
2 sets: 120 (6), 125 (6)
Started with these for Triceps because I wanted to get the elbows nice and warm. Got up to a pretty decent weight today. Felt good after completing this exercise. Triceps were full and pumped.
2 sets: 100 (6), 130 (6)
For these I really focus on the negative part of the motion. Mainly because I get up to a weight that the machine stops at and I can pump out more reps, but since I am only going for 6 I really focus on the movement and contraction.
2 sets: 90 (6), 95 (6)
These are pretty similar to regular pushdowns but for me it hits the tricep head at a different angle that regular can not hit.
03-06-2013, 04:16 PM
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03-06-2013, 04:25 PM
03-06-2013, 04:49 PM
03-06-2013, 05:23 PM
03-06-2013, 05:51 PM
Been reading more on FDFS. I looked at the example for Chest. How does this look for say Shoulders:
-Seated DB Shoulder Press -- 2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Arnold Press -- 2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Lateral Raise -- 2 x 7-8 (2/4/1 tempo)
-DB Front Raise -- 2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Upright Row --1 x 20-25 each (1/0/1 tempo)
And how would you incorporate it into PRRS? Maybe go P/RR/FDFS/S/FDFS/RR/P?
03-07-2013, 03:16 PM
Incline DB Press:
2 sets warm up: 60, 80
3 sets: 100 (6), 115 (6), 120 (6)
I like starting with Incline DB Press or BB because it really gets my chest and shoulders warm for the rest of the workout. With DB I can really feel the stretch and contraction at the top of the movement.
Smith Machine Flat Bench:
1 set warm up: 205
3 sets: 275 (6), 295 (6), 295 (6)
I use the smith machine for flat bench because regular flat bench aggravates my shoulder too much. I had bicep tendonitis a few years ago and when I perform flat bench, it always flares back up so I stay away from it. Most of the time I do DB flat bench but thought I would hop on the smith machine.
Incline DB Flye:
3 sets: 70 (6)
Concentrated on the negative part of the motion along with giving the dumbbells a slight twist (pinkies in) at the top. This really hit the chest and stretched it out.
Standing Cable Crossovers:
3 sets: 90 (6)
Performed standing crossovers instead of machine flyes or DB flat flye just because I get a really good squeeze on this exercise.
Hammer Strength Incline Press:
3 sets: 135 (each side) (6)
Sometimes I will start with this exercise to warm up the muscle. If I do not start with it, I love ending with it to really finish off the chest. I like to vary the seat whether it be a little higher or lower along with my width of the grip.
03-07-2013, 03:22 PM
03-07-2013, 03:36 PM
03-07-2013, 03:40 PM
03-07-2013, 03:44 PM
03-07-2013, 03:55 PM
03-07-2013, 04:02 PM
03-07-2013, 04:12 PM
03-07-2013, 04:16 PM
03-07-2013, 06:24 PM
03-07-2013, 06:38 PM
03-12-2013, 02:20 PM
Rep Range Back
Warm up with some pull-ups. I like to get in two sets each of Wide Grip and Neutral Grib. This really gets my back warm enough for the remainder of the workout.
WG Lat Pulldown:
2 sets warm up: 125 and 185
3 sets: 212 (9), 235 (9), 240 (9)
With these, I see many people not performing these correct at all. I see a lot of bicep help and their bodies swaying back and forth. With these I like to arch my and stick my chest out. Bring the bar all the way down with my chest out and slowing let the bar go back up. This will really give your lats a workout and a good stretch.
BB Reverse Grip Bent Over Row:
1 set warm up: 135
3 sets: 225 (12), 275 (12), 275 (10)
I alternate between Reverse Grip and Regular Grip on these. With the Reverse Grip I can feel a better contraction of the lats. I can get a better squeeze in also. With these I kept myself bent over and do not let my back straighten out. If this happens, the movement of the weight really isn't doing anything for you back and is just working your biceps.
Iso Lateral Machine Row:
3 sets: 170 each side (15)
Again with these, I go back and forth from DB Row to these. I like to perform these because the pad on the chest makes you extend your arms out more which then creates a greater stretch on the lats. I try to keep my chest on that pad though so my body isn't moving a whole lot.
Stiff Arm Pulldown:
2 sets: 75 (15)
This exercise was to really just get a good stretch and squeeze on the outer part of the lats. I can really feel this exercise hitting my back.
Face Down Incline DB Row:
3 sets: 75 (12)
I really like finishing off with this exercise. Really hits the lats and also gets the traps which is nice. By the time I get to these my back is pretty tore up and with these, really just finished off the workout.
03-12-2013, 02:34 PM
03-12-2013, 02:51 PM
03-12-2013, 03:00 PM
That's what I like about this program over 531.. More back work.. I mean I do back work but only as an accessory n never as the primary lift to gain strength on
03-12-2013, 03:06 PM
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