Kbayne doing it P/RR/S Style

By the way, the PRRS E-Book just hit Amazon Kindle!

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kbayne said:
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.
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I enjoy reading your journal, looking good in here!!!
 
tank316 said:
I enjoy reading your journal, looking good in here!!!
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Thanks man. I should of added some commentary throughout the whole log. I'm glad people are enjoying it though.

Woke up yesterday sore, today even worse. Thats what happens when you go through a program like this though :D
 
Rep Range Arms

DB Curl:
2 sets warm up: 20 and 30
2 sets: 55 (9), 60 (8)

I alternate between these and EZ bar curl to start off with my biceps. I don't use a regular barbell because my forearms burn too much. I like using DB also because it consists of going one arm at a time so I can really focus on that arm while performing the curl. I like to get a good squeeze at the very top. I can get a better squeeze with DB rather then BB.

Neutral Grip Bar Hammer Curl:
1 set warm up: 35
2 sets: 70 (12), 85 (12)

Not exactly sure what the bar is called, I think it is just called Neutral Grip Bar. Anyways I usually do DB Hammer curls but when I like to use this bar sometimes just because I can go heavier. This really gives my bicep head a good burn especially with higher reps.

Incline Bench DB Curl:
2 sets: 35 (15)

Set the incline bench at about 3. Start out with the DB with palms facing eachother, and on the back up, twist just like your standard DB Curl. I like doing incline curls because it gives my biceps more of a stretch because of the angle of the bench. Really can't go that heavy with this exercise but heavy isn't always better :D. This was a great finisher for my biceps as they were already about to explode it felt like.

Rope Pushdown:
2 sets warm up: 40 and 50
2 sets: 85 (9)

Never really started with rope pushdown to get the tricep session going. I see too many people performing these without their elbows staying tucked in which then they also use the whole arm to bring the weight down. If the movement is correct, this exercise is excellent for the triceps as you get to get a good pushdown then a good squeeze at the bottom by pulling the ropes apart.

Single Arm Rope Extension across Chest:
2 sets: 30 (12)

Not sure if everyone has performed these and if not, I would highly recommend them. We have a rope in the gym with only one side if you will. So instead of using the D-handle, I use this and set the rope to where it is at about head high and then have the angle going downwards across my chest. This really hits the tricep head at a different angle. You have to keep the arm in one position though and not let your shoulders help any.

Triangle Pushdown:
2 sets: 95 (15)

Finished with the well known tricep exercise. Really got a good burn with this one because of the high reps. Again with these I see too many people performing these with horrible form. Have to keep those elbows in and not rock your body back and forth. Some people keep their elbows out more, which sometimes I do but I like to keep them tucked in because I can feel the movement better.
 
Question ? I workout every other day and started on Saturday with power chest and shoulders . Monday was power back and rear delts And wed power arms and calves.
My question is , on my schedule I lift again on Friday and am skipping legs because of injury this week. Should I do another power chest or start on Rep Range week ??
 
WPD111 said:
Question ? I workout every other day and started on Saturday with power chest and shoulders . Monday was power back and rear delts And wed power arms and calves.
My question is , on my schedule I lift again on Friday and am skipping legs because of injury this week. Should I do another power chest or start on Rep Range week ??
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If it were me, I would go into Rep Range.
 
WPD111 said:
Thanks KB I figured as much just wanted reassurance. I'm loving this routine and did some spider curls today like you posted.
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How did they feel for ya?
 
Lookin good in here man! Have you run fdfs at all yet? I'm on power week starting my third cycle of prrs, and was thinking of doing that after this go around for a couple weeks.
 
nicksox15 said:
Lookin good in here man! Have you run fdfs at all yet? I'm on power week starting my third cycle of prrs, and was thinking of doing that after this go around for a couple weeks.
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No I haven't yet. I think I'm going to throw it in after next week for sure though.
 
WPD111 said:
I went heavy so I was trying to squeeze while getting the weight up. I think I would like them better during the rep range week but they were a nice change
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Ya for sure I agree on the Rep range or shock week they would be better. I don't like going very heavy with low reps for arm days, but it has helped me.
 
kbayne said:
No I haven't yet. I think I'm going to throw it in after next week for sure though.
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Cool man, I'll check in and see how you're liking it. Looks like it should be pretty awesome, I am definitely pumped to give it a shot after how well prrs has been treating me
 
nicksox15 said:
Cool man, I'll check in and see how you're liking it. Looks like it should be pretty awesome, I am definitely pumped to give it a shot after how well prrs has been treating me
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Same here man
 
nicksox15 said:
Here you go, if you google it you can find some more in depth articles but I didn't want to link to that forum.

http://anabolicminds.com/forum/training-forum/85872-fiber-damage-fiber.html
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My PRRS E-Book just hit Amazon Kindle for $9.99 and now they are picking up the FDFS book in a few more days as well. Also downloadable to computer from Invalid Link Removed. These are the only complete guides to my programs.

Anyway, thank you for your interest in my training protocols. It is the feedback that I get from in-the-trenches that gets me really excited!
 
EBroser said:
My PRRS E-Book just hit Amazon Kindle for $9.99 and now they are picking up the FDFS book in a few more days as well. Also downloadable to computer from Invalid Link Removed. These are the only complete guides to my programs.

Anyway, thank you for your interest in my training protocols. It is the feedback that I get from in-the-trenches that gets me really excited!
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Sweet! I was just talking to a buddy back home about the program and he likes having books on the topics. I'll make sure he hits it up on the kindle
 
Rep Range Chest

BB Incline Press:
2 sets warm up: 135 and 205
3 sets: 225 (9)

I haven't done these away from the Smith Machine for a while now. Reason being is because of my shoulder. On the Smith Machine, it doesn't effect me at all, but on regular Incline press, it aggravates it. I could feel a little pain in my shoulder area from my bicep tendonitis but it wasn't too painful. Anyways, it was good to get back on the regular bench and perform these. My DB numbers are much higher then my BB numbers. I have lost quite a bit on BB flat and incline because I hardly do them anymore :(.

DB Twist Flat Bench:
1 set warm up: 50
3 sets: 80 (12), 90 (12), 100 (11)

This was my first time doing the twist at the top of the movement. I for sure could feel it in the chest. Really enjoyed this movement and will start to incorporate it more into my routine. Obviously you cannot go as heavy but for good reasons. I would recommend giving these a try if anyone has never tried them.

Incline DB Flye:
3 sets: 60 (15)

I like to make sure that I am controlling the weight as I lower it. I do not want to have too much of a bend in my arm or not enough bend. You have to control the weight all the way down and up, along with getting a good squeeze at the top. I have been doing these for a long time now and I finally hit the correct way on how to perform them a few months ago to where I can actually feel the contraction of the muscle at the top.

DB Around The World:
3 sets: 25 (15)

These are a new exercise I just started about a month and a half ago. If performed correct, they really hit the chest. They take some time for sure to get used to, but I would look into them if anyone hasn't.

Hammer Strength Machine Incline Press:
3 sets: 115 each side (12)

My chest was brutally murdered by this time. I really just did this as a finisher exercise to pump the chest up as much as possible. I like to do these either at the beginning or at the end of my workout.
 
On my phone so update will be shorter.

Rep Range Shoulders:

Seated DB Press:
2 sets warm up: 50 and 70
3 sets: 85 (9), 90 (8), 95 (8)

DB Lateral Raise:
1 set warm up: 35
3 sets: 40 (12), 50 (12), 55 (11)

DB Front Raise:
3 sets: 40 (15)

DB Upright Row:
3 sets: 60 (15)

Reverse Machine Flye:
3 sets: 185 (12)

Machine Shrugs Face Forward:
3 sets: 180 each side (15)


Rep Range Legs

Squats:
2 sets warm up: 185 and 205
3 sets: 275 (9), 305 (9), 315 (7)

Stiff Legged Deadlift:
1 set warm up: 135
3 sets: 225 (12), 275 (12), 275 (10)

Leg Curls:
3 sets: 180 (15)

Leg Extensions:
3 sets: 100 (15)

Donkey Calf Raise:
3 sets: 200 (15)


Just to note. My legs are hurting hard haha. Going from squats to SLDL's really took a lot out of me. Tried walking to get a drink and legs were jello.
 
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.
 
This thread should become saved as a sticky.

Thanks for being so detailed. I use this as a reference for all my workouts.
 
WPD111 said:
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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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?
 
The variety in exercises and reps is what I love. Switching up reps and intensity every week is great.
 
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.
 
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 ?
 
WPD111 said:
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 ?
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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.
 
kbayne said:
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.
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That's awesome, I've been doing the half reps lately and it's great. I'm pissed I didn't start them earlier
 
pete8407 said:
That's awesome, I've been doing the half reps lately and it's great. I'm pissed I didn't start them earlier
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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.
 
pete8407 said:
None of my friends really workout and I have a home gym, so the spotter is rare
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Makes sense. I have people who want to workout with me and they do for about a week or so and quit haha.
 
No I never have. I just looked at their website though.
 
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
 
What is the supplement?
 
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
 
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
 
pete8407 said:
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
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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?
 
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