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)
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)