P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/R/S (a mouthful)

iddc

iddc

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Read about Ebroser's P/RR/S training and got hooked!
doing this on a recomp diet(WD/NWD:+20%/-13%) with and Intermittent Fast(bulk) set up

1st meal is at around 1pm
300g chicken breast
200g brown rice

preworkout meal at around 4:30pm
4 egg whites
2 whole eggs
50g oats
1 banana
1 serv. nutrex muscle infusion

workout at 6:30pm

pre workout: 2 serv C4 extreme


post workout:
1 serv. nutrex muscle infusion
25g dextrose
8oz milk
50g oats

last meal at around 9:30pm
200g chicken breast
200g 85/15 beef
100g brown rice
200g boiled potato
1 carrot
1 cup spinach
1 orange

total: around 3200cal

those are the only food available (and cheapest) where i'm working right now (even supps)

here's the log for the first 3 weeks P/P/P
(weight: just the load not including bar sets: not including warm sets)

1st time in a new gym, and just got back from a 2 month vacation!

week 1

CHEST/BI
Inc Barbell: 132(6), 143(5), 143(4), 154(4)
Flat Barbell: 132(6), 132(5), 143(6)
Inc flye (reverse): 25(6), 30 (6), 35(6)
Dips: BW(6), 35(6), 50(6)
BB Curl: 40(6), 40(6), 45(4)
DB Curl: 30(6), 35(6), 35(6)
Inc Curl: 20(6), 25(6) 30(6)

LEGS
Squat (parallel): 176(6), 220(6), 242(6), 264(6)
Leg press: 308(6), 396(6), 462(6)
Leg curl seated: 70(6), 80(6), 90(6)
Leg curl lying: 70(6), 90(6), 110(6)
stiff-legged DL: 132(6), 176(6), 242(6)

SHOULDERS/TRI
OHP: 66(6), 66(5), 66(4)
Machine rear shoulder fly: 100(6), 110(6), 120(6)
One arm rear DB row: 30(6), 40(6), 50(6)
Side raise: 25(6), 30(6), 30(6), 30(6)
front cable raise (close hammer grip): 40(6), 60(6), 60(6)
shrugs (hammer grip): 176(6) 220(6), 264(6)
CG Bench press: 110(6), 121(6), 132(4), 132(4)
incl lying extensions: 30(6), 40(6), 45(6), 45(6)
tri dips: BW+44(6), +88(6), +176(6)

BACK
Partial Deadlift: 176(6), 264(6), 308(6), 352(5)
Barbel row: 88(6), 132(6), 154(5), 176(4)
Seated row (machine): 140(6), 190(6), 210(6), 250(6)
WG pull down: 100(6), 120(6), 130(6)
pull up: BW(6), 30(6), 30(5)



WEEK 2:

CHEST/BI
Inc Barbell: 143(6), 143(6), 143(6), 154(6)
Flat Barbell: 143(6), 154(6), 165(6)
Inc flye (reverse): 30(6), 35(6), 40(6)
Dips: 40(6), 50(6), 60(5)
BB Curl: 40(6), 45(6), 45(5)
DB Curl: 30(6), 40(6), 45(5)
Inc Curl: 25(6), 30(6) 30(6)

LEGS
Squat (parallel): 220(6), 242(6), 264(6), 286(6)
Leg press: 440(6), 528(6), 660(6)
Leg curl seated: 90(6), 90(6), 100(6)
Leg curl lying: 90(6), 100(6), 120(6)
stiff-legged DL: 132(6), 220(6), 264(6)

SHOULDERS/TRI
OHP: 66(6), 77(6), 77(6), 77(6)
Machine rear shoulder fly: 120(6), 130(6), 140(6)
One arm rear DB row: 50(6), 60(6), 70(6)
Side raise: 30(6), 30(6), 35(6), 40(6)
front cable raise (close hammer grip): 60(6), 70(6), 70(6)
shrugs (hammer grip): 220(6) 264(6), 264(6)
CG Bench press: 132(6), 132(6), 143(4), 143(4)
incl lying extensions: 35(6), 45(6), 45(6), 45(5)
tri dips: BW+88(6), +132(6), +176(6)

BACK
Partial Deadlift: 220(6), 308(6), 352(6), 374(5)
Barbel row: 110(6), 132(6), 154(6), 154(6)
Seated row (machine): 190(6), 210(6), 230(6), 250(6)--max stack for the equip
WG pull down: 120(6), 130(5), 130(5)
pull up: BW+35(6), 35(6), 35(6)



week 3

CHEST/BI
Inc Barbell: 143(6), 154(6), 165(5), 176(6)
Flat Barbell: 154(6), 165(5), 187(4)
Inc flye (reverse): 35(6), 40(6), 45(6)
Dips: BW+60(5), 60(5), 60(5)
BB Curl: 40(6), 45(6), 45(5)
DB Curl: 40(6), 50(4), 50(4)
Inc Curl: 25(6), 30(6) 35(6)

LEGS
Squat (parallel): 220(6), 242(6), 275(6), 319(6)
Leg press: 528(6), 616(6), 704(6)
Leg curl seated: 100(6), 120(6), 130(6)
Leg curl lying: 90(6), 120(6), 120(5)
stiff-legged DL: 152(6), 220(6), 264(6)

SHOULDERS/TRI
OHP: 66(6), 66(4), 66(4) -- weight dropped due to shoulder pain
Machine rear shoulder fly: 120(6), 130(6), 140(6)
One arm rear DB row: 60(6), 70(6), 75(6)
Side raise: 30(6), 35(6), 40(6), 45(6)
front cable raise (close hammer grip): 60(6), 60(6), 60(6)
shrugs (hammer grip): 220(6) 264(6), 264(6)
CG Bench press: 132(6), 143(6), 154(6), 154(5)
incl lying extensions: 45(6), 45(4), 45(4)


BACK
Partial Deadlift: 264(6), 352(6), 374(6), 418(3)
Barbel row: 132(6), 154(6), 176(6), 176(4)
Seated row (machine): 210(6), 230(6), 250(6), 250(6)
WG pull down: 130(6), 160(6), 190(6)
pull up: 35(6), 35(6), 35(4)
 
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yeah i just recently started this routine, although it is modified for what i know i respond best to..but i love it so far!
 
iddc

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3 weeks is perfect for me! just at the point of plateau! i do calves and forearms differently tho. i'm on the second week of Rep range, i don't have enough time everyday to log, so what i do is i write the weights and volume down!

doing shoulder strengthening exercises to help my right shoulder injury, hopefully by the next power weeks my ohp's and chest exercises would be better.

on the IF recomp diet, i started at 165lbs, now i'm still at 165lbs.. but getting stronger, working maybe?
 
iddc

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guys! im really sorry for not updating! but I WILL update after i get back from the supermarket! ive been soo busy that even weekends=work! but that hasn't stopped my workouts! i've listed everything down.. and i have a progress picture to post (IMO i've done ok!) update this later!
 
iddc

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Rep Range:

diet stayed completely the same
still at 75kg

week 1
CHEST/BI

DB incline: 60(9), 70(9), 75(6), 75(6)
Flat Barbell Machine: 100(12), 110(12), 110(11), 120(10)
cable crossover: 40(15), 50 (15), 60(15)
Hammer chest press: 88(15)x3
Close Grip pullup: BW(9), 20(9), 25(9)
standing cable curl: 50(12), 60(12), 60(12)
Inc Curl: 20(15), 25(15), 25(15)

LEGS
Front Squat: 88(9)x3, 132(9)
Leg press: 700(9)x2, 780(7)
Sumo deadlift: 88(9), 132(9), 176(9)
Leg Extension: 75 (12), 90 (12), 115(12), 130 (12)
Standing 1 leg curl: 30(12), 35(12), 40(12), 45(12)
Seated hamstring curl: 60(15), 60(15), 70(15), 90(12)

SHOULDERS/TRI
DB press: 50(9), 60(9), 65(9), 70(6)
Single arm cable front raise: 20(9)x2, 30(9), 35(8)
single arm cable Side raise: 20(12), 30(12), 30(12), 30(12)
1 arm rear shoulder cable raise: 20(12), 30(12), 40(12)
Face pull: 50(15) 60(15), 70(15)
DB shrug(pull towards the back): 40(12), 50(12), 60(12)
incl lying extensions: 35(12), 40(12), 45(12), 50(10)
Tri cable pull down: 120(12), 140(12), 160(12), 180 (10)
kick back (cable): 30(12) 40(12) 50(12)

BACK
Deadlift: 132(9), 176(9), 264(6), 308(7)
Tbar machine: 88(9), 132(9), 154(9)
1 arm DB row: 70(12), 80(12), 90(12), 100(12)
1 arm seated row: 100(12), 110(12), 120(12)
close grip pull down: 80(13)x3
pull up: BW(to failure)x3


week 2
CHEST/BI

DB incline: 65(9), 75(9), 75(7), 75(9)
Flat Barbell Machine: 110(12), 120(12), 120(10), 120(12)
cable crossover: 50(15), 60 (13), 70(12)
Hammer chest press: 88(15), 110(15), 132(15), 132(9)
Close Grip pullup: 20(9), 25(9), 25(9)
standing cable curl: 60(12), 70(12), 90(12)
Inc Curl: 25(15), 30(15), 30(15)

LEGS
Front Squat: 88(9),110(9), 132(9), 132(7)
Leg press: 780(9)x2, 846(7)
Sumo deadlift: 88(15), 132(15), 176(15)
Leg Extension: 115 (15), 125 (15), 140(15), 150 (15)
Standing 1 leg curl: 40(15), 50(15), 60(15)
Seated hamstring curl: 70(15), 80(15), 90(13), 90(12)

SHOULDERS/TRI
DB press: 55(9), 65(9), 70(9), 70(8)
Single arm cable front raise: 20(9), 30(9), 35(9)
single arm cable Side raise: 25(12), 30(12), 30(12), 35(11)
1 arm rear shoulder cable raise: 30(12), 40(12), 50(11)
Face pull: 50(15) 70(15), 90(15)
DB shrug(pull towards the back): 45(12), 55(12), 65(12)
incl lying extensions: 35(12), 40(12), 45(12), 45(12)
Tri cable pull down: 120(12), 140(12), 160(12), 180 (10)
kick back (cable): 30(12) 40(12) 50(12)

BACK
Deadlift: 220(9), 264(9), 308(8)
Tbar machine: 132(9), 154(9), 198(9)
1 arm DB row: 80(12), 100(12), 120(12), 120(12)- the gym only had 100lbs DB so i had to stack it with a 20lb db!
1 arm seated row: 80(15), 120(15), 160(12)
close grip pull down: 70(14), 90(13),95(12)-not sure of the weight on this one i just counted the number of plates (90 would mean 9 plates)
pull up: BW(to failure)x3

week 3
CHEST/BI

DB incline: 70(9), 80(9), 85(8), 85(6)
Flat Barbell Machine: 100(12), 120(12), 140(9)
cable crossover: 60(15), 60 (14), 70(12)
Hammer chest press: 110(15), 132(15), 132(12)
Close Grip pullup: 30(9), 30(8), 30(7)
standing cable curl: 70(12), 90(12), 110(12)
Inc Curl: 25(15), 30(15), 30(15)

LEGS
Front Squat: 132(9),156(9), 132(9), 352(7)-the last one on the back
Leg press: 780(9)x2, 846(8)
stiff legged DB deadlift: 100(15)x3
Leg Extension: 130 (15), 140 (15), 160(15), 160 (15)
Standing 1 leg curl: 45(15), 60(15), 70(15)
Seated hamstring curl: 80(15), 90(12), 90(12)

SHOULDERS/TRI
DB press: 65(9), 70(9), 70(9)
Single arm cable front raise: 25(9), 30(9)x2 35(9)
single arm cable Side raise: 25(12), 30(12), 30(12), 35(12)
1 arm rear shoulder cable raise: 30(12), 40(12), 50(12)
Face pull: 80(15) 90(15), 110(15)
DB shrug(pull towards the back): 50(12), 60(12), 70(10)
incl lying extensions: 35(12), 40(12), 45(12), 45(12)
Tri cable pull down: 120(12), 140(12), 160(12), 180 (10)
kick back (cable): 30(12) 40(12) 50(12)

-after this week of triceps, i knew my elbows were F'ckd!!

BACK
Deadlift: 264(9), 308(8), 352(5)
Tbar machine: 110(9), 132(9), 156(9)x2
1 arm DB row: 100(12), 110(12), 130(12), 130(12)- the gym only had 100lbs DB so i had to stack it with a 30lb db!
1 arm seated row: 120(15), 140(15), 160(12)
close grip pull down: 80(14), 100(13),130(12)-not sure of the weight on this one i just counted the number of plates (90 would mean 9 plates)
pull up: BW(to failure)x3
 
iddc

iddc

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wooh! that was long! i'll post the shock weeks within the week!
 
iddc

iddc

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The picture on top was taken March 15th 2013, the one on the bottom may 26th 2013.. 1 week into the 2 week power scheme..
 

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