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Putting RPG to the test

ryane87 said:
Back training today. Pull-up strength wasn't where I wanted it to be but overall a decent day.

Dumbbell rows: 90x8, 105x8, 115x5, 75x8 with a 2 second pause at the top of each rep, 75x7 with a 4 second negative each rep. Every set using a thumbless grip except the last where I used a hook grip.

Pull-ups: +25 lbs, 3+2, 3+2. BW 5+3 each rep with a 2 second pause at the top. One more set 4+3 the same way. Actually disappointed in my results here. Note: I stop my sets when I can't get my chin over the bar anymore.

Seated neutral, wide grip cable rows: 165x10, 180x8, 135x8 with a 2 second peak contraction hold each rep, 135x8 4 second negative each rep.

Straight arm pulldowns with rope: 3 sets of 10-12

Tri set of face pulls. One from shoulder level, one ar the top position, and one kneeling. 11 reps each part of set with no rest. 100 lbs used. 2 sets of this
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Nice Back workout brother!
 
Haven't put a leg pic in awhile. Progress has been made! If only minimal....

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ryane87 said:
Haven't put a leg pic in awhile. Progress has been made! If only minimal....

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I think any time you can see ANY definition in quads is a good day! Not easy to do.

Nice job!
 
Today's session was extremely abbreviated. A very late evening turned into a late morning, which turned into me having about 20-25 minutes in the gym.

Seated leg curls: 3 sets at a 4 second negative, 2 second pause, 2 second positive each rep. 10 reps each set. 100, 110, 120

Romanian deadlift: haven't done any kind of deadlifting since my back injury. Decided to do one that didn't need to come from the floor. Very deliberate in the movement. 4 second negative, a pause, and up. 3 sets, 8 reps this way. 135, 145, 155 were the weights used.

2 sets front squats with 135 lbs for 5 reps each set. 4 second negative, 2 second pause, 4 second positive. Who knew 135 could be a relative challenge? Haha

3 sets calf raises.

Unfortunately, that was all this morning.
 
Relaxed pic. In a prior one from earlier in the summer, I was leaner. But I have also put on about 10 pounds since then of I think mostly good weight. Sorry about the flash....kept forgetting about it. Also, my camera is a piece and not great on the details, but it is what it is....

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192 this morning. I started the week at 195
 
ryane87 said:
192 this morning. I started the week at 195
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I know how you feel brotato chip. I'm stuck there as well.
ryane87 said:
Relaxed pic. In a prior one from earlier in the summer, I was leaner. But I have also put on about 10 pounds since then of I think mostly good weight. Sorry about the flash....kept forgetting about it. Also, my camera is a piece and not great on the details, but it is what it is....

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This is the recent pic?
 
Brandinooooo said:
This is the recent pic?
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Yeah. I think I look a bit bigger. My legs are bigger. Shoulders and back seem bigger as well. Chest, maybe a little bigger, but lagging behind the others.
 
ryane87 said:
Relaxed pic. In a prior one from earlier in the summer, I was leaner. But I have also put on about 10 pounds since then of I think mostly good weight. Sorry about the flash....kept forgetting about it. Also, my camera is a piece and not great on the details, but it is what it is....

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Lookin good brother ! Keep pushing, making great improvement!
 
This morning was shoulders and tris. Next week I think I will switch to standing barbell shoulder press. I think I have worked what I can out of the z press. For this week....

Z-press: 135x8, 145x5, 155x2. Then I dropped the weight to 115x8 with a 2 second pause at the bottom of each rep. 115 again for 6 with a 4 second negative each rep. Then dropped to 95 for a set of 1 and 1/2 reps. Did 8.

Standing laterals: 30x10, 35x7. Then a drop of 25x10, 20x10, and 15x10

Incline camber bar front raise/incline rear lateral superset: 3 sets. 10 reps each movement.

Leaning cable lateral: 2 sets. 10, 8

Bench dips: BWx15, +65 pounds for 15, one more set with 65 lbs for 15, only with each rep at a 4 second negative.

One arm overhead dumbbell extension: 25x10, 30x9, 20x12

3 sets cable pressdowns

Pretty decent day.
 
Still no real DOMS to speak of except in my hamstrings. Which is actually kinda nice. Shows even in limited time I was able to push it yesterday.
 
Z presses are intriguing, but kind of scare my shoulder. Maybe some day I'll try them with lighter weights.

You're killing it though!
 
I thought it was on your knees using the smith machine.
 
Or maybe he was just trying to get me on my knees in the smith machine
 
Z press you are sitting on your butt with your legs straight ahead. Eliminates cheating.
 
ryane87 said:
This morning was shoulders and tris. Next week I think I will switch to standing barbell shoulder press. I think I have worked what I can out of the z press. For this week....

Z-press: 135x8, 145x5, 155x2. Then I dropped the weight to 115x8 with a 2 second pause at the bottom of each rep. 115 again for 6 with a 4 second negative each rep. Then dropped to 95 for a set of 1 and 1/2 reps. Did 8.

Standing laterals: 30x10, 35x7. Then a drop of 25x10, 20x10, and 15x10

Incline camber bar front raise/incline rear lateral superset: 3 sets. 10 reps each movement.

Leaning cable lateral: 2 sets. 10, 8

Bench dips: BWx15, +65 pounds for 15, one more set with 65 lbs for 15, only with each rep at a 4 second negative.

One arm overhead dumbbell extension: 25x10, 30x9, 20x12

3 sets cable pressdowns

Pretty decent day.
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Excellent work brother! Got to feel the growth with the OH d-bell ext. those are what I grew my triceps on. I just Call them tri hammers of love!
 
ryane87 said:
Relaxed pic. In a prior one from earlier in the summer, I was leaner. But I have also put on about 10 pounds since then of I think mostly good weight. Sorry about the flash....kept forgetting about it. Also, my camera is a piece and not great on the details, but it is what it is....

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doing great man, starting to see some good def here
 
ryane87 said:
Z press you are sitting on your butt with your legs straight ahead. Eliminates cheating.
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instead of the standard z press, do the following-
come down to your chin, back up and then come down behind the head and back up, then to the front etc

whats so great about this?
1- main goal, it will force you focus more on your form
2- it will hurt more

ps- those who try this, if you have a weak core or weak lower back, use lower wgt and an ez bar- also just as important, if you are doing this in a squat rack or smith machine, do not plant your feet on any support of the machine frame. if your too tall and your feet will rest against the frame, get up and sit in the middle of the floor.
pressing your feet against the frame will engage your lower body, this is not the correct way
 
Almost like a combination of the z and Bradford press...very good idea! Thank you as well for the more in depth explanation of the z-press for everyone. I get lazy when on the internet because I assume if anyone is interested in an exercise, they'll just google it like I do....LOL
 
habajaba said:
How's it going in here ryane87? Tried the RPG with Cordygen yet? How about the RagNOrok?
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Well, in an earlier entry I had commented on how I like the addition of cordyceps to my leg training. I have been trying to save what I have left.....hahah

As for RagNORok, I had no samples, so I can't really comment.

I will post my quad session in a minute. It was 23 sets total counting calf raises and done in a little over an hour. I am still highly impressed thus far and certainly would recommend the hell out of this. Very awesome!
 
ryane87 said:
Well, in an earlier entry I had commented on how I like the addition of cordyceps to my leg training. I have been trying to save what I have left.....hahah

As for RagNORok, I had no samples, so I can't really comment.

I will post my quad session in a minute. It was 23 sets total counting calf raises and done in a little over an hour. I am still highly impressed thus far and certainly would recommend the hell out of this. Very awesome!
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Dam leg workout sounds like you busted it out. Someone have to help you to your car? Lol
This is were RGP really shines is getting you through a good workout!
 
Today was legs. I had to use the shyt squat rack that I have to walk all the way out of to do work. Started with leg extensions.

Leg extensions: 180x12, 195x12, 210x10. Every rep of every set with a 2 second peak contraction hold.

Front squats: 135x7, 155x7, 175x7, 195x5, 205x4. Been a long, long time since I have felt good enough to go over 200 on front squats. I feel the last 2 sets I had extra reps, but didn't feel comfortable enough with where I was squatting to go for them. Finished with 135x8 with a 2 second pause at the bottom and 135x7 with a 4 second negative each rep.

Single leg press: 2 pps x12, 3 ppsx12, 4 pps x12, and 2 pps +10 pounds each side for a set of 15 with a 4 second negative each rep.

Barbell Hacksquat: I use the 25s to increase the range of motion. 2 sets for 10 reps. Used 145 and 155 as the weight.

Single leg extension: 60x11 and x10. Every rep with a 2 second peak contraction hold and 4 second negative.

Standing calf raises: 5 sets, 10 reps per set. Each performed at a 2 second peak contraction hold and 5 second negative.

All in all a good day that took about an hour or so. Lot of work done and feeling stronger and more confident. Knee and hip still burn and hurt on my right side, but I keep grinding.
 
ryane87 said:
Today was legs. I had to use the shyt squat rack that I have to walk all the way out of to do work. Started with leg extensions.

Leg extensions: 180x12, 195x12, 210x10. Every rep of every set with a 2 second peak contraction hold.

Front squats: 135x7, 155x7, 175x7, 195x5, 205x4. Been a long, long time since I have felt good enough to go over 200 on front squats. I feel the last 2 sets I had extra reps, but didn't feel comfortable enough with where I was squatting to go for them. Finished with 135x8 with a 2 second pause at the bottom and 135x7 with a 4 second negative each rep.

Single leg press: 2 pps x12, 3 ppsx12, 4 pps x12, and 2 pps +10 pounds each side for a set of 15 with a 4 second negative each rep.
Note: box only needs to be about 12" high. Unless you have really long arms.
Barbell Hacksquat: I use the 25s to increase the range of motion. 2 sets for 10 reps. Used 145 and 155 as the weight.

Single leg extension: 60x11 and x10. Every rep with a 2 second peak contraction hold and 4 second negative.

Standing calf raises: 5 sets, 10 reps per set. Each performed at a 2 second peak contraction hold and 5 second negative.

All in all a good day that took about an hour or so. Lot of work done and feeling stronger and more confident. Knee and hip still burn and hurt on my right side, but I keep grinding.
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Barbell hack squats! Hell ya. Haven't done those in years. Thanks for sharing. I actually forgot all about those. Ever done them on a box using the front pins on a rack? Make sure you have a spotter if you try it, you will probably be too wornout to rack it.
Only need about 12" high box.
 
Studhorse said:
Dam leg workout sounds like you busted it out. Someone have to help you to your car? Lol
This is were RGP really shines is getting you through a good workout!
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I would agree, especially since I train fasted. Having the bodily energy to push while in a calorie-free environment is huge
 
Studhorse said:
Barbell hack squats! Hell ya. Haven't done those in years. Thanks for sharing. I actually forgot all about those. Ever done them on a box using the front pins on a rack? Make sure you have a spotter if you try it, you will probably be too wornout to rack it.
Only need about 12" high box.
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That would be interesting! That is a good idea at some point.
 
ryane87 said:
Today was legs. I had to use the shyt squat rack that I have to walk all the way out of to do work. Started with leg extensions.

Leg extensions: 180x12, 195x12, 210x10. Every rep of every set with a 2 second peak contraction hold.

Front squats: 135x7, 155x7, 175x7, 195x5, 205x4. Been a long, long time since I have felt good enough to go over 200 on front squats. I feel the last 2 sets I had extra reps, but didn't feel comfortable enough with where I was squatting to go for them. Finished with 135x8 with a 2 second pause at the bottom and 135x7 with a 4 second negative each rep.

Single leg press: 2 pps x12, 3 ppsx12, 4 pps x12, and 2 pps +10 pounds each side for a set of 15 with a 4 second negative each rep.

Barbell Hacksquat: I use the 25s to increase the range of motion. 2 sets for 10 reps. Used 145 and 155 as the weight.

Single leg extension: 60x11 and x10. Every rep with a 2 second peak contraction hold and 4 second negative.

Standing calf raises: 5 sets, 10 reps per set. Each performed at a 2 second peak contraction hold and 5 second negative.

All in all a good day that took about an hour or so. Lot of work done and feeling stronger and more confident. Knee and hip still burn and hurt on my right side, but I keep grinding.
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Very nice session for an hour, man! Glad it continues to work for ya! Sorry about the Rag, I assumed they sent out samples of Cordygen and RagNOrok in your box
 
habajaba said:
Very nice session for an hour, man! Glad it continues to work for ya! Sorry about the Rag, I assumed they sent out samples of Cordygen and RagNOrok in your box
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You're alright homie. The ZMK helped me feel a little more refreshed. Took it a second night and not quite the same feeling. I enjoyed what I have tried.
 
Going into my last week of this product and recovery is still on point. I thought for sure I would have some DOMS action going on after yesterday's session, but nothing. Nothing discernible at all. We will see how it feels tomorrow, but damn, nothing. Outstanding.
 
Chest today. Changed it up a little and started with dumbbell incline press.

Dumbbell Incline Press: 75x8, 85x6, 90x5. That is 2 more reps with the 90s than the last time I tried them. 70x8 with a 2 second pause at the bottom of each rep.

Reverse grip bench press: 135x5, 155x5, 175x5, 195x5

Reverse grip incline barbell press: used only 95 lbs, but made it a strong challenge with a 4 second negative, 2 second pause at the bottom, and a 4 second positive straight into the next rep. 3 sets. 6, 5, 5 were the rep numbers.

Chest dips: BW 10, 9. Each rep with a 2 second pause at the bottom. Last set was 13 reps with no pause. Pressed for time.

All this in 40-45 minutes.
 
ryane87 said:
Going into my last week of this product and recovery is still on point. I thought for sure I would have some DOMS action going on after yesterday's session, but nothing. Nothing discernible at all. We will see how it feels tomorrow, but damn, nothing. Outstanding.
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Outstanding, indeed! Love seeing how RPG is helping you step up your game!
 
habajaba, how do you feel about RPG in the evening?
 
What it is gentlemen? I hadn't had a chance to post this morning's workout yet. It was kind of poop. I went to bed late. (well worth it....lol). Got up way later than planned and didn't get to the gym until 6:10. I had to be at work at 7. Got started at 6:15 and only had a half hour. So I didn't really get in the unilateral stuff that I normally like to do.

Chest supported row: 45lb plate by 10, +25 pounds by 10, 2 45s by 9, +10 pounds by 8. Then I took the 10 and 45 off and put on 2 25s. Did a drop set. 6 reps, took off a 25, 6 reps, took off a 25, and finished with just the 45 for 6. Rest was long enough to strip a plate off.

Pull ups: These sucked today. 4 sets rest-pause style. 4+3, 4+3, 3+3, 4+3. Hated these today! haha

[BMedium grip cable row/wide grip pulldown superset[/B]: 2 sets. 10/10, 10/8.

2 sets of shoulder high face pulls.

So today wasn't very awesome at all. I did weigh in at 194, though.
 
Leg DOMS felt like it was coming in in a creeping kinda way. Never was bad at all. That is outstanding. I did some work Monday, so that makes me happy, especially with my hamstring dominant day coming up tomorrow.
 
Kaprice said:
habajaba, how do you feel about RPG in the evening?
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Keep in mind the glutamine, BCAAs, and even EAAs are most effective pre/intra/post workout. So it's really about when you work out rather than the time of day. If you work out fasted, I'd for sure dose a scoop intra. You can certainly take a second dose in the evening assuming you work out earlier in the day. If you dose 2x/day, I'd recommend spreading them out. Your body can still use the EAAs and antioxidants, and probably some of the BCAAs and glutamine even outside the workout window.
 
ryane87 said:
Leg DOMS felt like it was coming in in a creeping kinda way. Never was bad at all. That is outstanding. I did some work Monday, so that makes me happy, especially with my hamstring dominant day coming up tomorrow.
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Sorry your workout was poop, but kudos to you for at least going in there. Many would just bail altogether!

Very nice on the DOMS!
 
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