Kbayne doing it P/RR/S Style

Changed the order up a bit. Was suppose to be power week, but wanted to go with Rep Range.

Rep Range Arms:

Cross Body D-Handle Cable Curls:
2 sets warm up:
- 20
3 sets:
- 35 (10)
- 30 (15)
- 30 (15)

Reverse Grip EZ Bar Curl:
1 set warm up:
- 35
3 sets:
- 65 (12)
- 75 (12)
- 75 (12)

EZ Bar Spider Curls:
3 sets:
- 65 (12)

- 2 second squeeze at the top
- 3 second negative

EZ Bar Curls:
3 sets:
- 75 (8)

- Power the movement up (with good form)
- 4 second negative

Rope Pushdowns:
2 set warm up:
- 30
- 40
3 sets:
- 65 (15)
- 70 (15)
- 75 (15)
- Drop set: 60 (10), drop set 45 (10), drop set 30 (15)

Weighted Dips:
1 set warm up:
- BW
3 sets:
- 45 (12)
- 90 (10)
- 90 (8)

Incline Kettlebell Extensions:
3 sets:
- 35 (12)
- 40 (12)
- 40 (12)

DB Kickbacks:
2 sets:
- 30 (15)

HIIT on the bike for 15 minutes (very high intensity)
 
chedapalooza said:
Hey man have u tried out fd/fs yet??

Started my 2nd week today and boy... My body is changing rapidly!
Click to expand...

No, I haven't tried it out yet. I just started the Hybrid week last week, so I wanted to give that a go first. I actually forgot about giving FD/FS a go. I'm going to read up on it more right now. How have you been doing it?
 
kbayne said:
No, I haven't tried it out yet. I just started the Hybrid week last week, so I wanted to give that a go first. I actually forgot about giving FD/FS a go. I'm going to read up on it more right now. How have you been doing it?
Click to expand...

Yea I noticed the hybrid. You're not really supposed to do fd/fs for more than like 3 weeks straight I believe broser said.

I've been doing it as follows excluding warmups:
Power movement - 3 sets of 3 with rest paused singles up to 6 total reps- 185x3, 1, 1 etc

Then a negative accentuated movement
2 sets of 6 w a 6 second negative- third set I increase weight and do regular tempo for 6 reps

Then a stretch type movement (ex: flyes, holding stretch position for 4 seconds then exploding up)
3 sets of 8- time undertension is insane on these and they r my favorite sets of the workout

Then u finish with 2-3 movements of 30-40 reps non lockout reps to saturatedthe muscles and work the other type of fibers- drawing a blank on the name.

It's pretty damnnnn good!
 
chedapalooza said:
Yea I noticed the hybrid. You're not really supposed to do fd/fs for more than like 3 weeks straight I believe broser said.

I've been doing it as follows excluding warmups:
Power movement - 3 sets of 3 with rest paused singles up to 6 total reps- 185x3, 1, 1 etc

Then a negative accentuated movement
2 sets of 6 w a 6 second negative- third set I increase weight and do regular tempo for 6 reps

Then a stretch type movement (ex: flyes, holding stretch position for 4 seconds then exploding up)
3 sets of 8- time undertension is insane on these and they r my favorite sets of the workout

Then u finish with 2-3 movements of 30-40 reps non lockout reps to saturatedthe muscles and work the other type of fibers- drawing a blank on the name.

It's pretty damnnnn good!
Click to expand...

Damn, that does sound intense. I need to give it a try asap. Going to try and incorporate it.
 
WPD111 said:
Just saying the way you post the break down of your work outs is very helpful
Click to expand...

Oh, gotcha :). I try to make it easy for others to understand and it is great that it does help you along with others.
 
WPD111 said:
What I meant was when you start FD/FS training hopefully you'll continue
Click to expand...

Ohhhh haha. I will for sure keep it going when I go into FD/FS. I am going to be planning it out this weekend so I can start incorporating it Monday :D
 
Hybrid Chest:

HS Incline Press:
2 set warm up:
- 45 each side
- 70 each side
3 sets:
- 90 (12)
- 115 (12)
- 135 (10)

- 30 second rest periods
- 5 partials on last set

DB Incline Press:
1 set warm up:
- 60
3 sets:
- 90 (10)
- 100 (10)
- 100 (10)
- Drop set
- 100 (10), drop set 75 (8), drop set 55 (10)

- 30 second rest periods

DB Flat Bench Twist:
3 sets:
- 75 (12)
- 75 (11)
- 75 (11)

- 30 second rest periods

DB Incline Flyes:
3 sets:
- 45 (15)
- 45 (15)
- 45 (15)

- 3 second negatives
- 1 second pause at bottom and top
- 30 second rest periods

HS Reverse Bench Press:
3 sets:
- 180 (15)
- 180 (15)
- 180 (15)

- 3 second negatives
- 30 second rest periods

Standing Cable Crossovers SS Stretch Pushups:
3 sets:
- 60/BW (15/10)
- 60/BW (15/10)
- 60/BW (15/10)

- 1 second squeeze on contraction
- 3 second negative
- 3 second stretch and hold on stretch pushups then explode up
 
Hybrid Shoulders:

Started by really getting the rotator cuffs nice and warm.

Seated Kettlebell Lateral Raise:
2 set warm up:
- 15
- 20
3 sets:
- 30 (15)
- 30 (15)
- 30 (15)

Arnold Press:
1 set warm up:
- 40
3 sets:
- 55 (12)
- 60 (12)
- 65 (11)

DB Front Raise:
3 sets:
- 45 (15)
- 45 (15)
- 45 (15)

-3 second negative
-1 second pause/squeeze at the top

Cage Presses:
1 set warm up:
- 95
3 sets:
- 135 (8)
- 135 (8)
- 135 (8)

BB Upright Row:
3 sets:
- 135 (10)
- 135 (10)
- 135 (10)

BB Shrugs:
3 sets:
- 315 (15)
- 405 (15)
- 405 (15)
- Drop set 315 (15), drop set 225 (15), drop set 135 (15)

- Drop sets had pause/squeeze for 2 seconds starting on first drop set weight

Cable Reverse Rear Delt Pull Aparts:
3 sets:
- 40 (20)
- 40 (20)
- 40 (20)

- 3 second negatives

HIIT on treadmill:
- 15% incline
- Speed at 9.0 sprinting for 20 seconds
- Speed at 3.0 walking rest for 60 seconds
 
Good stuff man. Not really a fan of Arnold press, but I love cage presses.
I used to abuse upright rows super heavy, now my shoulders are done with it
 
aceroni said:
Good stuff man. Not really a fan of Arnold press, but I love cage presses.
I used to abuse upright rows super heavy, now my shoulders are done with it
Click to expand...

I throw them in every once in a while. I like them but not my favorite or a must each shoulder day. Cage presses today were my first time trying them, and I loved them. Really hit my shoulders and traps like no other movement.

I used to go heavy on the BB Upright rows, but stopped doing that. I try and stay on the lighter side for them. I for the most part do DB upright rows.
 
kbayne said:
I throw them in every once in a while. I like them but not my favorite or a must each shoulder day. Cage presses today were my first time trying them, and I loved them. Really hit my shoulders and traps like no other movement.

I used to go heavy on the BB Upright rows, but stopped doing that. I try and stay on the lighter side for them. I for the most part do DB upright rows.
Click to expand...

I mean yeah doing them heavy will make you thick but it's not easy on the joints
 
aceroni said:
I mean yeah doing them heavy will make you thick but it's not easy on the joints
Click to expand...

For sure but the joints as you said are a main concern. Also going light is easier on the rotator cuffs for me personally.
 
kbayne said:
For sure but the joints as you said are a main concern. Also going light is easier on the rotator cuffs for me personally.
Click to expand...

i like to load up on fish oil when i know ill be going heavy and i make sure to hit the hot tub after every training session. helps a ton.
 
R1balla said:
i like to load up on fish oil when i know ill be going heavy and i make sure to hit the hot tub after every training session. helps a ton.
Click to expand...

I would give a left nut for a hot tub haha.
 
kbayne said:
Hybrid Shoulders:

Started by really getting the rotator cuffs nice and warm.

Seated Kettlebell Lateral Raise:
2 set warm up:
- 15
- 20
3 sets:
- 30 (15)
- 30 (15)
- 30 (15)

Arnold Press:
1 set warm up:
- 40
3 sets:
- 55 (12)
- 60 (12)
- 65 (11)

DB Front Raise:
3 sets:
- 45 (15)
- 45 (15)
- 45 (15)

-3 second negative
-1 second pause/squeeze at the top

Cage Presses:
1 set warm up:
- 95
3 sets:
- 135 (8)
- 135 (8)
- 135 (8)

BB Upright Row:
3 sets:
- 135 (10)
- 135 (10)
- 135 (10)

BB Shrugs:
3 sets:
- 315 (15)
- 405 (15)
- 405 (15)
- Drop set 315 (15), drop set 225 (15), drop set 135 (15)

- Drop sets had pause/squeeze for 2 seconds starting on first drop set weight

Cable Reverse Rear Delt Pull Aparts:
3 sets:
- 40 (20)
- 40 (20)
- 40 (20)

- 3 second negatives

HIIT on treadmill:
- 15% incline
- Speed at 9.0 sprinting for 20 seconds
- Speed at 3.0 walking rest for 60 seconds
Click to expand...

Sick lift man! I know it's late, but I'm sub'd!
 
804 said:
Sick lift man! I know it's late, but I'm sub'd!
Click to expand...

Awesome, great to have ya 804!!! I've been trying out some new lifts and while doing some more intense things in my workout (negatives, drop sets, etc.)
 
Nice session bro.. For the Arnold's.. Are u suppose put DBs in front of ur face(palms facing you) or arms parallel to the ground .. Had an argument about this with my guy the other day.
 
atanocc said:
Nice session bro.. For the Arnold's.. Are u suppose put DBs in front of ur face(palms facing you) or arms parallel to the ground .. Had an argument about this with my guy the other day.
Click to expand...

Invalid Link Removed

This is how I have always done them. And yes, palms facing you.
 
kbayne said:
Invalid Link Removed

This is how I have always done them. And yes, palms facing you.
Click to expand...

Thanks so I was right.. This fckn guy was like, u have to put ur elbows parallel( DBs above ur head in a way) . I told this kid, bro then its basically half reps with little range of motion
 
atanocc said:
Thanks so I was right.. This fckn guy was like, u have to put ur elbows parallel( DBs above ur head in a way) . I told this kid, bro then its basically half reps with little range of motion
Click to expand...

I think I know what you mean. I see people in my gym doing them wrong all the time. Some people just think they know everything about everything.
 
Allthis lifting is legit- but so is 15% incline at 9mph for 20 seconds. I love inclined sprints. I know what I'll be doing tomorrow!
 
atanocc said:
Thanks so I was right.. This fckn guy was like, u have to put ur elbows parallel( DBs above ur head in a way) . I told this kid, bro then its basically half reps with little range of motion
Click to expand...

This actually is somewhat true. especially with people who rotate the weights as they go down - thats asking to tear your rotator cuff IMO- I like to stop at parallel and rotate the palms in as the weights hit in the middle. But, everyone has their own preference on some lifts- not everyone moves in the same manner
 
chedapalooza said:
Allthis lifting is legit- but so is 15% incline at 9mph for 20 seconds. I love inclined sprints. I know what I'll be doing tomorrow!
Click to expand...

The 15% incline with speed at 9.0 for 20 seconds for about 15 sprints are intense. Let me know how you like em :)
 
Quick update:

I did FD/FS for legs today. Not sure if ill be able to walk to class without looking like I have a pole up my a$$.

Will put numbers and everything up after class.
 
FD/FS Legs:

So this was my first time trying FD/FS. Really wasn't that complicated like I thought it would be. If you read about it and look how it is set up, it can be confusing, but I got it for the most part.

Warmed up with some leg extensions and leg curls. Nothing really heavy, just got get the knees warm and blood flowing.

BB Squat:
2 set warm up:
- 135
- 185
3 sets:
- 225 (6)
- 225 (6)
- 225 (6)

- I did the 1.5 reps for these. I went down halfway, came back up, back down all the way.
- 4 second negative with a 2 second pause at the bottom and exploded up (4/2/X)
- First time doing the 1.5 reps on squats also. They were very brutal especially mixed in with the slow eccentric.

BB Hack Squat:
1 set warm up:
- 95
3 sets:
- 135 (6 + 4 rest pause)
- 185 (6 + 4 rest pause)
- 185 (6 + 4 rest pause)

- 4 second negative with a 2 second pause and exploding up on these also (4/2/X)
- Didn't go very heavy mainly because I haven't done these in a while and also because after the BB Squats, my legs were already pumped up really good.
- The rest pause were something new also. I performed the 6 reps with the 4 second negative then did the 4 rest pause reps, but keep doing the 4 second negatives also.

BB Box Front Squat:
3 sets:
- 185 (6)
- 205 (6)
- 205 (6)

- Tempo for these were more 5/2/1
- Really hit my quads more towards the "tear drop muscle"


- I will add in that my lower back was getting blasted the whole time also.

Seated Leg Press:
3 sets:
- 400 (25)
- 400 (20)
- 400 (20)

- 5 second negative with a 1 second pause and 1 second concentric (5/1/1)
- I had to assist my self around reps 13-14 because my legs were pumped and were starting to burn almost too much.
- Kept all the weight on my heals which really is more beneficial for the leg development.

Laying Leg Curls:
3 sets:
- 70 (20)
- 70 (14 + 6 rest pause)

- For the first set the tempo was (4/1/1)
- Second set was (1/0/1)

Seated Leg Extensions:
3 sets:
- 100 (20)
- 100 (20)

- Tempo 1/0/1

SDSL's:
3 sets:
- 135 (20)
- 135 (20)

- Tempo 2/1/1

My legs were absolutely done after the front squats to be completely honest. About fell over a few times.
 
After the first one i was already cursing u for planting the idea in my head.. I got 10 rounds of 15 seconds Lol I just couldn't push past 15 seconds and my will was destroyed after 10 rounds so I dropped it to 10 incline and upped speed to 9.5

Crazy shtttt
 
chedapalooza said:
After the first one i was already cursing u for planting the idea in my head.. I got 10 rounds of 15 seconds Lol I just couldn't push past 15 seconds and my will was destroyed after 10 rounds so I dropped it to 10 incline and upped speed to 9.5

Crazy shtttt
Click to expand...

Nice haha. Ya the incline at 15% and speed at 9 for 20 seconds can get very intense.

I'll tell you one thing though, keep doing it, and it will get you shredded quick. I may give the 10% incline and upping the speed a try today and see how I like it :)
 
FD/FS Back

Started with some 2 sets of WG Pull-Ups and Neutral Grip Pull-Ups to get the back warm and stretched.

Meadows Rows:
2 set warm up:
- 135
- 150
3 sets:
- 90 (8 +1 +1 +1 Rest Pause)

- Tempo: 5/1/1
- Rest periods were kept to about 30 seconds

BB Bent Over Rows:
1 set warm up:
- 205
3 sets:
- 225 (8 + 2 forced reps)
- 250 (7 + 2 forced reps)
- 250 (7 + 2 forced reps)

- Tempo: 3/0/X
- Rest periods were kept to about 30 seconds

Seated Close Grip Cable Rows:
3 sets:
- 120 (10)
- 120 (10)
- 120 (10)

- Tempo: 1/4/2
- Rest periods were kept to about 30 seconds
- Holding the squeeze for 4 seconds was very hard and intense

WG Lat Pull-Downs:
3 sets:
- 125 (30)
- 140 (25)
- 150 (20)

- Tempo: 1/0/1
- Rest periods kept to about 30 seconds

Stiff Arm Pull-Downs:
2 sets:
- 65 (30)
- 65 (30)

- Tempo: 1/0/1
- Rest periods were about 30 seconds

Back Hyper-extensions:
3 sets:
- 65 (15, drop set for 10)
- 65 (15, drop set for 10)
- 65 (15, drop set for 10)

I have to say, all the TUT and Rest/Squeeze really tore my back up. I just woke up recently and my back is pretty sore this morning.

HIIT:
- 20 minutes on the bike
- Resistance at 12 for 20 seconds followed by resistance at 5 for 60 seconds.
 
4/27

Shock Arms

Reverse Grip EZ Bar Cable Curls SS Rope Pushdowns:
2 set warm up:
- 30/30
3 sets:
- 40/50 (20/20)
- 45/60 (20/20)
- 50/70 (20/20)

Cross Body Hammer Curls SS Kettlebell Extensions:
3 sets:
- 35/35 (15/15)
- 35/35 (15/15)
- 35/35 (15/15)

Single Arm Preacher Curl SS Pushdown:
3 sets:
- 35/95 (12/12)
- 35/95 (12/12)
- 35/95 (12/12)

- 2 second hold and squeeze

EZ Bar Curl SS Single Arm Overhead Rope Extensions:
3 sets:
- 65/25 (15/15)
- 65/25 (15/15)
- 65/30 (15/15)

- 3 second negative on both movements

Did some HIIT on the bike for 10 minutes. Then went outside and did about 15 100 yard sprints with about 30 seconds rest.

BTW, this is the first time I have super setted like this. Usually I will just do bicep superset with bicep movement then tricep and tricep. Just wanted to give the bicep/tricep super set a try, and I must say, I don't know why I have never tried this. Pump was outrageous.
 
kbayne said:
4/27

Shock Arms

Reverse Grip EZ Bar Cable Curls SS Rope Pushdowns:
2 set warm up:
- 30/30
3 sets:
- 40/50 (20/20)
- 45/60 (20/20)
- 50/70 (20/20)

Cross Body Hammer Curls SS Kettlebell Extensions:
3 sets:
- 35/35 (15/15)
- 35/35 (15/15)
- 35/35 (15/15)

Single Arm Preacher Curl SS Pushdown:
3 sets:
- 35/95 (12/12)
- 35/95 (12/12)
- 35/95 (12/12)

- 2 second hold and squeeze

EZ Bar Curl SS Single Arm Overhead Rope Extensions:
3 sets:
- 65/25 (15/15)
- 65/25 (15/15)
- 65/30 (15/15)

- 3 second negative on both movements

Did some HIIT on the bike for 10 minutes. Then went outside and did about 15 100 yard sprints with about 30 seconds rest.

BTW, this is the first time I have super setted like this. Usually I will just do bicep superset with bicep movement then tricep and tricep. Just wanted to give the bicep/tricep super set a try, and I must say, I don't know why I have never tried this. Pump was outrageous.
Click to expand...

Nice work! That bi/tri superset pump is addictive lol. Keep it up!
 
I'll for sure be doing some more bi/tri super setting from here on out.
 
Power Chest

Incline DB Press:
2 set warm up:
- 60
- 90
3 sets:
- 100 (8)
- 110 (8)
- 120 (7)

Flat DB Press:
1 set warm up:
- 70
3 sets:
- 100 (8)
- 110 (7)
- 115 (6)

Incline DB Flye:
3 sets:
- 60 (8)
- 70 (8)
- 70 (8)

- Tempo: 4/2/X

Decline Smith Machine Press:
3 sets:
- 225 (8)
- 275 (8)
- 275 (7)

Hammer Strength Flat Machine Press Reverse Grip:
3 sets:
- 230 (6)
- 280 (6)
- 280 (5)

- Tempo: 3/1/1

Machine Flyes:
3 sets:
- 190 (8)
- 190 (8)
- 190 (8)

- Tempo: 1/3/3

- All rest periods were kept between 30-45 seconds

HIIT on bike for 15 minutes
 
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