Kbayne doing it P/RR/S Style

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  1. Shock Back

    Deadlift SS with WG Pull-Ups:
    2 sets warm up: 135/225 and BW/ BW
    3 sets: 275 (10) / BW (10), 315 (10) / BW (10), 335 (10) / BW (10)

    I warmed up with some pull-ups and some light deads to get the back all stretched and warmed up before getting into the intense sh!t. Doing deads with Pull-ups superset was a nice combo. I had to take about a 30 second breather after the deads though before jumping into the pull-ups. I haven't done higher reps with deadlifts for a while now so I wasn't sure how these would go, but I felt very strong and good doing these and was very satisfied.

    WG Lat Pulldown SS with Reverse CG Pulldown:
    1 set warm up: 150 / 125
    3 sets: 205 (10) / 175 (10), 215 (9) / 175 (10), 215 (9) / 175 (8)

    The combo of these really stretched out the lats and hit them good. I was hurting after completing these. I like going from WG to Reverse CG pulldowns. The WG really hit the outer lats while the Reverse CG hit the inner lats and I get a better squeeze from Reverse also.

    FD (Face Down) Incline DB Rows SS with Stiff Arm Pulldown:
    3 sets: 75 (10) / 80 (10)

    I really like the incline db rows. I get a better contraction and really have to focus on both arms at the same time while bringing the weight up. Body position is also important because I am stable the whole time and there is no way that I can rock my body into the weight. Going to the pulldowns was nice also. Got a nice stretch on the lats.

    Back was pretty swoll and hurting from these super sets so I called it a day. I usually do a drop set exercise at the end but the workout that I did felt very good and I hit everything I wanted to.


  2. This thread should become saved as a sticky.

    Thanks for being so detailed. I use this as a reference for all my workouts.
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  3. Quote Originally Posted by WPD111 View Post
    This thread should become saved as a sticky.

    Thanks for being so detailed. I use this as a reference for all my workouts.
    Thanks. I had no idea people would be using this as a reference to PRRS but I am glad that people are and that I can help out.

    How are the workouts coming along?
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  4. Excellent I really like this program because of the variety

  5. The variety in exercises and reps is what I love. Switching up reps and intensity every week is great.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23
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  6. Absolutely

  7. Shock Arms

    EZ Bar Curl super set DB Hammer Curl:
    1 set warm up: 65/40
    2 sets: 90 (10) / 55 (10), 105 (9) / 60 (10)

    Before starting these I just warmed up the shoulder region a little bit. Then went into warming up with some light DB Curls. EZ Bar Curl is one of my favorite bicep exercies mainly because I can go pretty heavy but still get in a good amount of reps. Super set with DB Hammer Curl really burned the bicep. I literally had to drop the DB's after completing the reps. This really was a good super set session to the workout.

    Incline DB Curl super set DB Single Arm Preacher Curl:
    2 sets: 40 (10) / 40 (10)

    Incline DB Curl really stretches out the long bicep head as long as you extend the arm all the way. I see some people not extending all the way which is fine, but you are not getting the full stretch and motion for the exercise. Going from these to preacher curl DB was pretty intense. I tried to focus more on the negative portion of the movement and bringing the weight back up and getting a good squeeze at the top. I had to assist myself for the final 1.5 reps on each set. Really good exercise though.

    Cable 21's Drop Set:
    65 (21's), drop set 55 (21's), drop set 45 (21's), drop set 35 (21's)

    This is the first time I have ever done a super set on 21's. My workout partner looked at me like I was crazy haha. Which I would think at that point and time I was crazy. My biceps were burning so bad, that I had to drop the bar a few times to get a quick 5 second rest. Literally the last drop set of 35's felt like it was about 80 pounds. I was really satisfied with completing these and using this as a finisher.


    Triangle Pushdown super set Rope Extention across Chest:
    1 set warm up: 60 / 20
    2 sets: 95 (10) / 35 (10)

    I know most people like to do CG flat bench, but with my shoulder how it is, I do these instead. Sometimes I will keep my elbows tucked in, then other times I will have them sticking out. Personally though I keep them tucked in most of the time. The rope extension really hits the bottom of the tricep head and I don't see anyone else performing these ever. I see many people using the D-Handle and doing single arm reverse extensions which sometimes I do, but I enjoy doing this more.

    Skull Crushers super set DB Kick Back:
    2 sets: 90 (10) / 30 (10)

    Elbows and triceps were plenty warm. So I went right into skull crushers using the Neutral bar. I usually use a EZ Bar but was feeling the Neutral bar for something different. Keeping my elbows in one position is something I like to focus on. I do not like moving my arms and putting them in the motion because then the tricep isn't getting hit like it should be. The DB kick backs were pretty tough to complete. I like to also keep the elbow in one position and while the DB is being kicked back, I like to twist the DB at the top of the motion to contract the tricep more. Really gets a good burn.

    Reverse Pushdown Drop Set:
    85 (10), drop set 70 (8), drop set 55 (8), drop set 40 (7)

    This drop set was pretty tough to complete. My triceps were already abused from the previous super sets haha. Again, keeping the elbows tucked in and not letting my body do all the work. If done correctly, this movement really hits the triceps and gives it a good burn/finish to the workout.

  8. Sick arm day, definitely going to be trying that one

  9. Quote Originally Posted by pete8407 View Post
    Sick arm day, definitely going to be trying that one
    Thanks man. Ya it was pretty intense and painful haha.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  10. On shock week do you perform full extension or quick half reps ? I read your suppose to perform like a piston ? In my mind that suggest quick reps Is this correct ?

  11. Quote Originally Posted by WPD111 View Post
    On shock week do you perform full extension or quick half reps ? I read your suppose to perform like a piston ? In my mind that suggest quick reps Is this correct ?
    I've always done full extensions. Get a better stretch and contraction. If I fail to reach my rep count and I don't have a spotter, then I will rep out 3-4 half reps.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  12. Quote Originally Posted by kbayne View Post

    I've always done full extensions. Get a better stretch and contraction. If I fail to reach my rep count and I don't have a spotter, then I will rep out 3-4 half reps.
    That's awesome, I've been doing the half reps lately and it's great. I'm pissed I didn't start them earlier

  13. Quote Originally Posted by pete8407 View Post

    That's awesome, I've been doing the half reps lately and it's great. I'm pissed I didn't start them earlier
    Haha ya I know what you mean. I enjoy the half reps at the end of the set, get a really good burn and pump from it.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  14. The pumps are nuts, I just wish I had a spotter sometime to help with the last couple

  15. Quote Originally Posted by pete8407 View Post
    The pumps are nuts, I just wish I had a spotter sometime to help with the last couple
    Ya having a spotter is always nice and really beneficial
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  16. None of my friends really workout and I have a home gym, so the spotter is rare

  17. Quote Originally Posted by pete8407 View Post
    None of my friends really workout and I have a home gym, so the spotter is rare
    Makes sense. I have people who want to workout with me and they do for about a week or so and quit haha.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  18. That's really all of my friends

  19. Hey kbayne, have you ever heard of blackmarket and their supplements?

  20. No I never have. I just looked at their website though.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  21. If you ever go on stack3d.com, it's an informational website about the new and upcoming stuff for supplements and they had a special where if you entered there coupon code u got the supp for free and just had to pay $5 for shipping, so I got one and havent tried it. Just was wondering if anyone has

  22. What is the supplement?
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  23. They have 3 different pre w/o's one for chicks and one they call adrenolyn bulk and one they call adrenolyn cuts, I got adrenolyn cuts

  24. They aw normally $60 for a 30 serv tub. No way I would ever pay that for a pre but for free with $5 shipping, I was in

  25. Quote Originally Posted by pete8407 View Post
    They have 3 different pre w/o's one for chicks and one they call adrenolyn bulk and one they call adrenolyn cuts, I got adrenolyn cuts
    Have you tried it yet? I've never heard of any of those supplements. I looked at the ingredients in it and it has DMAA in it. Have you ever tried DMAA?
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23
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