Kbayne doing it P/RR/S Style

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    Quote Originally Posted by kbayne View Post
    Shock Shoulders:

    DB Lateral Raise SS DB Front Raise:
    3 sets: 50/50 (10)

    - 3 second negative on both
    - Supinated Grip with Front Raise at top of movement

    Seated Machine Shoulder Press SS Machine Side Lateral Raise:
    3 sets: 180/50 (10)

    - 3 second negative on the side laterals

    DB Upright Rows SS DB Bent Over Lateral Raise:
    3 sets: 55/35 (10)

    Reverse Seated Machine Shoulder Press SS Seated Neutral Grip Shoulder Press:
    3 sets: 160/180 (10)

    Horizontal Press SS 6 ways:
    3 sets: 15 (10)

    - These were very intense and burned

    BB Shrugs SS DB Rear Delt Swings:
    3 sets: 315/50 (10), 365/50 (10), 415/50 (10)

    Shock Legs:

    Seated Leg Extension SS Seated Leg Curls:
    3 sets: 180/115 (10)

    - 3 second negative and squeeze and top of movement

    Glute Machine SS Seated Leg Press:
    3 sets: 170/400 (10)

    BB Back Squat:
    4 sets: 250 (10), 285 (10), 295 (10), 295 (8), 295 (8), drop-set 250 (9), drop-set 205 (10), drop-set 185 (10)

    SLDL SS Walking Kettlebell Lunges:
    3 sets: 185/45 (10 and 30 lunges)

    Donkey Calf Raise SS Seated Leg Press Calf Extensions:
    3 sets: 290/200 (10)

    Cardio Saturday and Sunday:

    - HIIT 20 minutes on Saturday followed by BB Burpees for 15 minutes
    - HIIT 30 minutes Sunday on the Bike
    Looks good brother. What are those horizontal presses

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    Quote Originally Posted by aceroni View Post
    Looks good brother. What are those horizontal presses
    I picked up up from breezy's blog:

    http://www.youtube.com/watch?v=dsucKenDqvI

    I recently just started adding them in and really enjoy them.
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    Hybrid Back

    Warm up with some WG Pullups and Neutral Grip Pullups.

    WG Lat Pulldown:
    2 set warm up: 115 and 150
    3 sets: 200 (9), 215 (9), 225 (9)

    - 2 second negatives
    - I added 3 partial reps at the end of every set

    BB Bent Over Row:
    1 set warm up: 185
    3 sets: 225 (7), 250 (7), 275 (7)

    Deadlifts with added shrug at the top:
    1 set warm up: 225
    3 sets: 315 (6), 315 (6), 315 (6)

    Reeve's Deadlifts with added shrug at the top:
    3 sets: 225 (6), 225 (6), 250 (6)

    - My arms aren't long enough to be able to grab the plate, so I grabbed as wide as I could.

    Elevated Seated Cable Row:
    3 sets: 150 (15)

    Meadow Rows:
    3 sets: 90 (10)

    Stiff Arm Pulldown:
    3 sets: 70 (20)

    - 2 second squeeze at the bottom of the movement
    - 3 second negative

    - Finished with 2 sets of WG and Neutral Grip Pullups.
    - Did some abs at the end of the workout.
    - 20 minutes HIIT on the bike.
    •   
       

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    Quote Originally Posted by kbayne View Post
    Hybrid Back

    Warm up with some WG Pullups and Neutral Grip Pullups.

    WG Lat Pulldown:
    2 set warm up: 115 and 150
    3 sets: 200 (9), 215 (9), 225 (9)

    - 2 second negatives
    - I added 3 partial reps at the end of every set

    BB Bent Over Row:
    1 set warm up: 185
    3 sets: 225 (7), 250 (7), 275 (7)

    Deadlifts with added shrug at the top:
    1 set warm up: 225
    3 sets: 315 (6), 315 (6), 315 (6)

    Reeve's Deadlifts with added shrug at the top:
    3 sets: 225 (6), 225 (6), 250 (6)

    - My arms aren't long enough to be able to grab the plate, so I grabbed as wide as I could.

    Elevated Seated Cable Row:
    3 sets: 150 (15)

    Meadow Rows:
    3 sets: 90 (10)

    Stiff Arm Pulldown:
    3 sets: 70 (20)

    - 2 second squeeze at the bottom of the movement
    - 3 second negative

    - Finished with 2 sets of WG and Neutral Grip Pullups.
    - Did some abs at the end of the workout.
    - 20 minutes HIIT on the bike.
    How long Did that take to finish?? Volume is insane lol good sht
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    Quote Originally Posted by atanocc View Post
    How long Did that take to finish?? Volume is insane lol good sht
    Umm I am not positive. I kept my rest periods to about 30 seconds so it went by decently quick. I would say anywhere from 60-90 minutes.
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    I've never seen the Reeve deadlift before. So I you tubed it. Pretty crazy do people use a standard length bar or a shortened one ?
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    Quote Originally Posted by WPD111 View Post
    I've never seen the Reeve deadlift before. So I you tubed it. Pretty crazy do people use a standard length bar or a shortened one ?
    From what I know and understand, it is a standard barbell. My arms were too short to reach out that far, so if there is a shortened barbell that you have access to, I would use that.
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    I wish my gym had one of those diamond shrug/trap bar
    http://youtu.be/Ke5OmublmUU
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    Quote Originally Posted by WPD111 View Post
    I wish my gym had one of those diamond shrug/trap bar
    http://youtu.be/Ke5OmublmUU
    My gym has one of those somewhere laying around. Never though about trying that out for Reeve's Deads. I don't know if it would be too short though. I'll check it out and see if it would work.
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    im loving this routine as well!!!!! just started Friday. cant wait for all the SS
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    Quote Originally Posted by R1balla View Post
    im loving this routine as well!!!!! just started Friday. cant wait for all the SS
    You are just getting into it then . I am very satisfied with the routine as well. Always keeping the body guessing. I just did Hybrid week today and really enjoyed it (first time doing Hybrid week).
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    Quote Originally Posted by kbayne View Post
    You are just getting into it then . I am very satisfied with the routine as well. Always keeping the body guessing. I just did Hybrid week today and really enjoyed it (first time doing Hybrid week).
    what kind of results are u seeing?
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    Quote Originally Posted by R1balla View Post
    what kind of results are u seeing?
    Strength increases first and foremost. I know that my supplementation that I recently just did helped somewhat, but I have also taken those supplements doing other routines and PRRS by far has lead to greater strength gains. I've also noticed that I look and feel thicker in certain areas (shoulders, chest, back).
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    Quote Originally Posted by kbayne View Post

    Strength increases first and foremost. I know that my supplementation that I recently just did helped somewhat, but I have also taken those supplements doing other routines and PRRS by far has lead to greater strength gains. I've also noticed that I look and feel thicker in certain areas (shoulders, chest, back).
    Just started my first week on PRRS.. Im actually loggin it ..so Hopefully I could kill it like u mang
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    Quote Originally Posted by atanocc View Post
    Just started my first week on PRRS.. Im actually loggin it ..so Hopefully I could kill it like u mang
    I'll have to find your log and follow.
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    hey punks, im logging also. dont leave me out of the party!
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    Quote Originally Posted by R1balla View Post
    hey punks, im logging also. dont leave me out of the party!
    Didn't know/see. I'm heading to the training section now
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    Quote Originally Posted by R1balla View Post
    hey punks, im logging also. dont leave me out of the party!
    Lol already following !!
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    allens 1st training log my log.. Pretty much did 531 up until today since im starting my cut
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    I've been doing the P/RR/S for close to two months now and love it. It changes every week so you don't get bored and with the different protocols I feel differently each week in muscle soreness
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    Quote Originally Posted by WPD111 View Post
    I've been doing the P/RR/S for close to two months now and love it. It changes every week so you don't get bored and with the different protocols I feel differently each week in muscle soreness
    thats exactly what i told the girl who i am training who is a newb. she loves it so far but doesnt have anything to relate to other than DC
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    Quote Originally Posted by WPD111 View Post
    I've been doing the P/RR/S for close to two months now and love it. It changes every week so you don't get bored and with the different protocols I feel differently each week in muscle soreness
    That is exactly why I started the program. Keeps the body guessing and the intensity goes up every single week also. I also really enjoy how you can set it up however you want.

    Quote Originally Posted by R1balla View Post
    thats exactly what i told the girl who i am training who is a newb. she loves it so far but doesnt have anything to relate to other than DC
    That should be interesting for both you and her. Hope you two enjoy the program
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    Quote Originally Posted by kbayne View Post
    That is exactly why I started the program. Keeps the body guessing and the intensity goes up every single week also. I also really enjoy how you can set it up however you want.



    That should be interesting for both you and her. Hope you two enjoy the program
    thanks man. ill be sticking to the routine minus legs. i love doing legs DC. something about DC calf raises and window maker squats just get me going
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    Quote Originally Posted by R1balla View Post

    thanks man. ill be sticking to the routine minus legs. i love doing legs DC. something about DC calf raises and window maker squats just get me going
    Can you refresh my memory on DC ?
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    Quote Originally Posted by R1balla View Post

    thanks man. ill be sticking to the routine minus legs. i love doing legs DC. something about DC calf raises and window maker squats just get me going
    what is a widow maker squat
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    Hybrid Arms

    Cross Body Hammer Curls:
    2 sets warm up:
    - 25
    - 30
    3 sets:
    - 40 (12)
    - 45 (12)
    - 45 (12)

    - 2 second squeeze
    - 20 second rest

    EZ Bar Reverse Grip Curls:
    1 set warm up:
    - 35
    3 sets:
    - 55 (15)
    - 60 (15)
    - 60 (15)

    - 2 second negative
    - 2 second squeeze at the top
    - 20 second rest

    Cable Preacher Curls:
    1 set warm up:
    - 20
    3 sets:
    - 30 (12)
    - 30 (11)
    - 30 (11)

    - 2 second squeeze
    - 15 second rest

    EZ Bar Curls:
    3 sets:
    - 85 (8)
    - 85 (8)
    - 85 (8)

    - 3 second negative
    - 1 second squeeze
    - 15 second rest

    Rope Pushdowns:
    2 sets warm up:
    - 35
    - 40
    3 sets:
    - 60 (12)
    - 65 (12)
    - 70 (12)

    - 2 second squeeze
    - 2 second negative
    - 20 seconds rest

    Plate Loaded Dip Machine:
    1 set warm up:
    - 180
    3 sets:
    - 270 (15)
    - 270 (15)
    - 270 (15)

    - 3 second negative
    - 20 seconds rest

    Kettlebell Extensions:
    3 sets:
    - 40 (10)
    - 40 (10)
    - 40 (10)

    - 3 second negatives
    - 15 seconds rest

    Overhead EZ Bar Cable Extension:
    3 sets:
    - 120 (15)
    - 130 (15)
    - 130 (15)

    - 3 second negatives
    - 15 seconds rest

    HIIT on the bike for 15 minutes
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    Quote Originally Posted by kbayne View Post
    Hybrid Arms

    Cross Body Hammer Curls:
    2 sets warm up:
    - 25
    - 30
    3 sets:
    - 40 (12)
    - 45 (12)
    - 45 (12)

    - 2 second squeeze
    - 20 second rest

    EZ Bar Reverse Grip Curls:
    1 set warm up:
    - 35
    3 sets:
    - 55 (15)
    - 60 (15)
    - 60 (15)

    - 2 second negative
    - 2 second squeeze at the top
    - 20 second rest

    Cable Preacher Curls:
    1 set warm up:
    - 20
    3 sets:
    - 30 (12)
    - 30 (11)
    - 30 (11)

    - 2 second squeeze
    - 15 second rest

    EZ Bar Curls:
    3 sets:
    - 85 (8)
    - 85 (8)
    - 85 (8)

    - 3 second negative
    - 1 second squeeze
    - 15 second rest

    Rope Pushdowns:
    2 sets warm up:
    - 35
    - 40
    3 sets:
    - 60 (12)
    - 65 (12)
    - 70 (12)

    - 2 second squeeze
    - 2 second negative
    - 20 seconds rest

    Plate Loaded Dip Machine:
    1 set warm up:
    - 180
    3 sets:
    - 270 (15)
    - 270 (15)
    - 270 (15)

    - 3 second negative
    - 20 seconds rest

    Kettlebell Extensions:
    3 sets:
    - 40 (10)
    - 40 (10)
    - 40 (10)

    - 3 second negatives
    - 15 seconds rest

    Overhead EZ Bar Cable Extension:
    3 sets:
    - 120 (15)
    - 130 (15)
    - 130 (15)

    - 3 second negatives
    - 15 seconds rest

    HIIT on the bike for 15 minutes
    Niccccee .. 130 for 15 on the overhead extension?? Crazy numbers.. U might as well grab the barbell put 2 45s n skull crush that sht
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    Quote Originally Posted by atanocc View Post
    Niccccee .. 130 for 15 on the overhead extension?? Crazy numbers.. U might as well grab the barbell put 2 45s n skull crush that sht
    I thought about it, but the Kettlebell Extension really has my triceps burning and I was pretty exhausted by that point.
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    Quote Originally Posted by WPD111 View Post
    Can you refresh my memory on DC ?
    what part?

    Quote Originally Posted by aceroni View Post
    what is a widow maker squat
    load the bar for what you can do for 10 reps. do your normal squats up to 10 reps. your goal is to hit 20 reps. from rep 10-20, u are allowed to pause at the top of your squat and catch your breath/rest for a few seconds. killer
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    Quote Originally Posted by kbayne View Post

    I thought about it, but the Kettlebell Extension really has my triceps burning and I was pretty exhausted by that point.
    Lol good sht tho man.. Bet u were fckin jacked up after that workout.. Walking out like wreck it Ralph
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    Quote Originally Posted by atanocc View Post
    Lol good sht tho man.. Bet u were fckin jacked up after that workout.. Walking out like wreck it Ralph
    Hahaha, Wreck It Ralph, haven't seen that movie yet. That gave me a good laugh though. But for sure I was pumped after the workout, not pumped to walk out into the wind blowing 40mph+ and freezing cold though
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    Quote Originally Posted by kbayne View Post

    Hahaha, Wreck It Ralph, haven't seen that movie yet. That gave me a good laugh though. But for sure I was pumped after the workout, not pumped to walk out into the wind blowing 40mph+ and freezing cold though
    Lol tell me bout it.. Weather getting stupid lately.. Bout to snow out here n Chicago supposedly( I doubt it)
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    Quote Originally Posted by atanocc View Post
    Lol tell me bout it.. Weather getting stupid lately.. Bout to snow out here n Chicago supposedly( I doubt it)
    I am really sick of the cold weather. It is actually starting to piss me off.
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    Really nice here in mi.
    Sunny, low to mid sixties
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    Quote Originally Posted by aceroni View Post
    Really nice here in mi.
    Sunny, low to mid sixties
    Lucky .. Itching to ride my bike again
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    [QUOTE="R1balla;3951354"]

    what part? Legs
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    Hybrid Chest

    Incline DB Press:
    2 sets warm up:
    - 50
    - 70
    3 sets:
    - 100 (12)
    - 105 (12)
    - 105 (10)

    Smith Machine Decline Press:
    1 set warm up:
    - 135
    3 sets:
    - 225 (10)
    - 245 (10)
    - 255 (8)
    - Dropset: 255 (8), 200 (9), 150 (10)

    DB Twist Press:
    3 sets:
    - 75 (8)
    - 85 (8)
    - 85 (7)

    - 2 second pause and squeeze

    DB Incline Flye:
    3 sets:
    - 50 (15)
    - 50 (15)
    - 50 (15)

    - 3 second negative
    - Slight twist at top with squeeze

    High Cable Crossover SS Low Cable Crossover:
    2 sets:
    - 50/30 (20)
    - 50/30 (20)

    - 3 second negative
    - Squeeze at top/bottom of movement

    HS Incline Press:
    3 sets:
    - 90 each side (9)
    - 90 each side (8 + 3 partials)
    - 90 each side (7 + 3 partials)

    HIIT on the bike:
    - 20 minutes
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    [QUOTE=WPD111;3951631]
    Quote Originally Posted by R1balla View Post

    what part? Legs
    Calves:
    Doggpounders train calves with one straight set, 10 to 12 reps. Sound easy? On each rep, you do a five-second negative, hold in the fully stretched position at the bottom for 15 seconds, and then do an explosive concentric, coming all the way up on your toes. According to SM, calves are one of the most intense and painful body parts to work.
    Standing calf raise
    Seated calf raise
    Donkey calf raise

    Hamstrings:
    Leg curl
    Romanian or stiff-legged deadlift
    Glute-ham raise

    Quads:
    All quadriceps exercises are done with one straight set of four to eight reps, followed by as much rest as you need, and then a Widowmaker — 20 reps — of the same exercise.
    Back squat
    Front squat
    Leg press
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


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    So do one set of each variant or just choose one Ie front or rear
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    Hybrid Shoulders:

    Super WG Front Presses:
    2 sets warm up:
    - 45
    - 55
    3 sets:
    - 75 (8)
    - 95 (8)
    - 95 (8)

    DB Lateral Raises:
    2 sets warm up:
    - 25
    - 30
    3 sets:
    - 40 (15)
    - 40 (15)
    - 40 (15)

    EZ Bar Front Raises Supinated Grip:
    1 set warm up:
    - 15
    3 sets:
    - 45 (15)
    - 50 (15)
    - 50 (15)

    - 3 second negative
    - 1 second pause at the top

    Reverse Machine Seated Press SS Machine Press Neutral Grip:
    3 sets:
    - 100/100 (10)
    - 100/100 (10)
    - 100/100 (10)

    - Rest periods were about 20 seconds

    Cable Upright Rows:
    3 sets:
    - 50 (20)
    - 50 (20)
    - 50 (20)

    - 3 second negatives

    6 ways SS Incline Rear Delt Swings:
    3 sets:
    - 10/50 (8/15)
    - 10/50 (8/15)
    - 10/50 (8/15)

    BB Shrugs:
    3 sets + Drop set:
    - 315 (12)
    - 365 (12)
    - 405 (12)
    - Drop set:
    - 405 (12), 315 (12), 225 (12), 135 (20)

    - 2 second squeeze at top of motion on drop set

    HIIT on treadmill:
    - 20 minutes
  

  
 

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