Kbayne doing it P/RR/S Style

kbayne

kbayne

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Well I just started my new workout today. Been a while since I switched it up... so looking forward to seeing how this goes.

Like the title says, I am doing P/RR/S style workout. I will post everyday my workout lifts and numbers.

So lets get this started:

December 10:

Back

Warm-up-- 3 sets of wide grip pull ups X bodyweight

Rack Deadlift -- 2 warm up sets with 145, 225.
4 sets @ 315 (6), 405 (6), 435 (6), 435 (6)

Bent over BB row-- 1 warm up with 145
4 sets @ 225 (6), 275 (6), 295 (6), 315(5)

WG Lat Pulldown -- 1 warm up with 150
4 sets @ 225 (6), 237.5 (6), 237.5 (6), 250 (6)

WG Seated Cable Row -- 1 warm up with 100
4 sets @ 180 (6), 200 (6), 200 (6), 200 (6)

WG Pull Up --
3 sets @ BW+45 (6), BW+45 (6), BW+45 (6)

Back is destroyed right now.

Over and Out.
 
LiveToLift

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Beast numbers man. Nice work.
 
kbayne

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Beast numbers man. Nice work.
Thanks man.

Ya my previous workout was 8-12 reps which I usually did 12 always. So I had no idea where my numbers would be for this low of reps. I was pretty surprised to be honest... And my back is hating me right about now haha
 
kbayne

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Arm Workout Today:

Biceps

BB Curl -- 2 sets warmup with 35 and 55
4 sets @ 85 (6), 105 (6), 125 (5), 125 (5)

Preacher Curl -- 2 sets warm up with 55
4 sets @ 85 (6), 105 (6), 125 (5), 125 (5)

DB Hammer Curl -- 1 set warm up with 40
4 sets @ 60 (6), 70 (6), 75 (6), 75 (6)

Triceps

CG Bench Press -- 2 sets warm up with 145 and 195
4 sets @ 225 (6), 275 (6), 285 (6), 285 (5)

Skull Crushers -- 1 set warm up with 65
4 sets @ 85 (6), 105 (6), 125 (6), 125 (6)

Single Arm Rope Extension ( arm at about 45 degrees and extent outward) -- 1 set warm up with 30
4 sets @ 45 (6), 45 (6), 45 (6), 45(6)

Pretty brutal workout. Have never gone this heavy on arms. Was very pumped and full.

Over and Out.
 
LiveToLift

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Wow bro your numbers are beast. You cycle or all natty?
 
kbayne

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Wow bro your numbers are beast. You cycle or all natty?
Thanks my dude... but Im all natural. I've considered possibly cycling though just haven't gone through with it.
 
kbayne

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Chest

Incline press -- 2 warm up sets with 145, 205

4 sets @ 225 (6), 275 (6), 285 (6), 285 (5)

Dumbbells flat bench -- 2 warm up sets with 60, 85

4 sets @ 110 (6), 115 (6), 120 (6), 120 (6)... thats the highest dumbbells set my gym has :(

DB Incline Flyer -- 1 set warm up with 50

4 sets @ 70 (6), 75 (6), 80 (6) 80 (6)

Peck Deck -- 1 set warm up with 145

4 sets @ 210 (6), 230 (6), 230 (6), 240 (6)

Chest was beat and brutalized. Nice and full workout with a great pump.

Over and Out.
 
kbayne

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Shoulders:

Military Press: 2 sets warm up @ 145, 205
4 sets @ 225 (6), 225 (6), 235 (6), 235 (5)

Single Arm Dumbbell Row: 2 sets warm up @ 50, 70
4 sets @ 80 (6), 90 (6), 90 (6), 90 (6)

Single Arm Lateral Raise: 2 sets warm up with 40, 50
4 sets @ 60 (6), 65 (6), 65 (6), 70 (6)

Dumbbell Front Raise: 1 set warm up with 50
4 sets @ 70 (6), 70 (6), 70 (6), 70(6)

Barbell Shrugs: 1 set warm up with 225
4 sets @ 405 (6), 455 (6), 475 (6), 475 (6)

This new workout is killing me. I am 100% beat and sore as a mother ****er. Really loving it though.

Over and Out.
 
kbayne

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Legs:

Squat: 2 warm up with 145, 225
4 sets @ 275 (6), 295 (6), 305 (5), 305 (5)

Leg Press: 2 warm up with 400, 600
4 sets @ 780 (6), 780 (6), 870 (5), 870 (5)

Leg Extension: 1 warm up with 150
4 sets @ 190 (6), 200 (6), 210 (6), 210 (6)

Leg Curl: 1 warm up with 140
4 sets @ 160 (6), 180 (6), 190 (6), 200 (6)

Stiff Legged Deadlift: 1 warm up with 205
4 sets @ 225 (6), 275 (6), 275 (6), 275 (5)

Donkey Calf Raise: 1 warm up with 200
4 sets @ 400 (6), 490 (6), 490 (6), 490(6)

Over and out.
 
kbayne

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Forgot to mention that last week was all Power week.

Week 2: Rep Range

Back:

WG Pull Up:
3 sets by 7-9 @ bodyweight

WG T-Bar Row: 2 sets warm up @ 45, 90
4 sets @ 155 (12), 180 (12), 180 (10), 180 (10)

DB Row: 2 sets warm up @ 70, 100
3 sets @ 120 (12)

Seated Cable Row: 1 warm up @ 120
3 sets @ 160 (15)

Chest down on incline bench DB row: 3 sets @ 70 (12), 75(12), 75 (12)

WG Pull Up: 3 sets @ bodyweight (9)

Workout was very intense. Back felt very blown up and pumped.

Over and Out.
 
kbayne

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Alright fellas,

Been very busy so I haven't been able to update. I am in Glendale, Arizona for X-mas seeing my pops.

Here is my workout for last tuesday-friday:

Tuesday Arms--

Biceps

DB Curls-- 2 sets warm up with 35,40
4 sets @ 50 (9), 55 (9), 60 (9), 60 (9)

BB Hammer Curl-- 1 set warm up with 35
4 sets @ 65 (12), 85 (12), 85 (12), 85 (12)

DB Concentration Curl -- 4 sets @ 35 (15)

Triceps--

Cable pushdowns-- 2 sets warm up with 50, 60
4 sets at 95 (9), 120 (9), 120 (9), 120 (9)

Weighted Dips-- 1 set warm up with BW
4 sets @ BW+90 (12)

DB single arm extension-- 4 sets @ 30 (15)

Wednesday-- Chest

Incline DB Press-- 2 sets warm up with 65, 80
4 sets @ 110 (9), 115 (9), 115 (9), 115 (9)

Smith machine flat bench press -- 2 warm up with 135, 185
4 sets @ 225 (12), 275 (12), 285 (10), 295 (9)

DB flat Flye-- 4 sets @ 65 (15)

Cable Cross over -- 4 sets at 80 (15), 85 (15), 85 (15), 85 (15)

Hammer Strength Incline Press-- 4 sets at 180 (9), 270 (9), 290 (8), 290 (8)

Thursday-- Shoulders

Seated DB shoulder press-- 2 sets warm up with 50, 80
4 sets @ 85 (9), 90 (9), 95 (8), 100 (7)

Single arm cable lateral raise -- 1 set warm up with 15
4 sets @ 20 (12), 25 (12), 25 (12), 25 (12)

Single arm cable front raise -- 1 warm up with 15
4 sets @ 25 (15), 30 (15), 35 (14), 35 (14)

Bent over DB lateral raise-- 3 sets @ 35 (15)

Machine Shrug-- 2 sets warm up with 180
3 sets @ 450 (12)

Friday Legs--

Front Squat -- 2 sets warm up with 135, 225
4 sets @ 275 (9), 305 (7), 305 (7), 305 (7)

Single leg press-- 1 set warm up with 100
4 sets @ 300 (12)

Leg extension -- 4 sets at 180 (15)

Seated leg curl -- 4 sets at 150 (15)

DB stiff legged deadlift -- 3 sets @ 100 (12)

Seated calf raise-- 4 sets at 200 (12)

I didn't get to lift this Monday or Tuesday because of Christmas. So Ill be hitting the gym tomorrow finally and hitting back for my shock week.

Over and Out.
 
kbayne

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Shock Week:

I had to do Back & Arms because of X-mas:

Back:

Warm up with pull ups

Lat Pulldown: 2 sets warm up with 125, 175
4 sets @ 220 (10), 225 (10), 240 (8), 240 (8)
superset with
Reverse closegrip pulldown:
4 sets @ 180 (10), 190 (10), 190 (9), 190 (9)

Bent over WG T-Bar Row: 1 set warm up with 90
4 sets @ 160 (10), 170 (10), 180 (9), 180 (9)
superset with
CG t-bar row:
4 sets @ 135 (10)

Iso- Later Low Row:
1 Set @ 135 each side (10), drop set 110 each side (8), drop set 105 each side (8)

Finish with pull ups to failure: WG and Parallel Pull up

Biceps:

EZ bar curl: 2 sets warm up with 60
3 sets @ 100 (10)
super set with
DB Hammer Curl
3 sets @ 60 (9)

Preacher Curl: 1 set warm up with 35
3 sets @ 65 (10)
superset with
Reverse BB curl
3 sets @ 70 (10)

Single Arm Cable Curl:
1 set with 80(8), drop set 70 (8), drop set 60 (8)

Triceps:

Cable pushdown: 2 sets warm up with 60, 80
3 sets @ 95 (10) ( highest weight they had; couldn't add a 25 lb plate:( )
superset with
Overhead Cable Extenstion
3 sets @ 70 (10)

Reverse cable pushdown:
3 sets @ 80 (10)
superset with
Seated dip machine:
3 sets @ 250 (highest machine would go)

Seated machine tricep extenstion:
1 set @ 90 (10), dropset 80 (8), dropset 70 (8)

Workout was very intense and muscles were exploding. They were not ready for the supersets haha.

Over and Out.
 
kbayne

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Shock Chest:

Hammer strength incline machine: 2 sets warm up with 90, 180
3 sets @ 270 (10)
superset with
Cable Crossover
3 sets @ 80 (10)

Incline DB Press: 1 warm up with 70
3 sets @ 100 (10), 100 (10), 105 (10)
superset with
Incline DB Flye:
3 sets @ 50 (10)

Hammer Strength Decline Machine:
3 sets @ 230 (10)
superset with
Low cable crossover:
3 sets @ 50 (10)

Peck Deck:
1 set @ 205 (10), dropset 180 (8), dropset 160 (8)

Chest was very pumped right away. Using these new machines really hit the muscles at different angles that muscles are not used to. I am in Glendale, Arizona for Christmas seeing my dad working out at LA Fitness. Lot of machines.

Over and Out.
 
kbayne

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Shock shoulder:

Smith machine military press: 2 sets warm up @ 135, 205

3 sets @ 225(10), 235 (8), 235 (8)

Superset with:
Leaning single arm DB lateral raise:
3 sets @ 45 (10)

Single seem DB upright row: 2 sets warm up @ 50, 70
3 sets @ 80 (10)
Superset with:
DB front raise: 3 sets @ 60 (10)

Arnold press: 3 sets @ 75 (10)

Reverse fly Peck deck: 3 sets @ 185 (10)
Superset with:
Seated machine lateral raise;
3 sets @ 100 (10)

Machine shrugs: 3 sets @ 550 (10)

Was definitely pumped up and I can tell the weights are increasing little by little.

Shock legs:

Front squat: 2 sets warm up 135, 205
3 sets @ 275 (10)
Superset with:
DB lunges: 3 sets @ 60 (10)

Leg press: 1 set warm up with 400
3 sets @ 800 (10)
Superset with:
Leg curl: 3 sets @ 210 (10)

Leg extension superset with laying leg curl: 3 sets @ 250 (10) and 200 (10)

Stiff legged deadlift: 3 sets @ 305 (10)

Seated calf raise: 3 sets @ 200 (10)

Didn't get a lift in new years Eve and wont today either :(. So ill be back tomorrow for a back workout. Will the starting back at power week.

Over and out.
 
kbayne

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Week 2

Power Back


Wide Grip Pull-Ups: 2 sets at BW for 10
Parallel Grip Pull-Ups: 2 sets at BW for 10

Rack Pulls: 2 sets warm up @ 135, 225
3 sets of 6 @ 315, 405, 475

Barbell Bent Over Row: 2 sets warm up at 135, 225
3 sets of 6 @ 275, 305, 315

Lat Pulldown: 1 set warm up @ 165
3 sets of 6 @ 225, 250, 250

CG T-Bar Row: 3 sets of 6 @ 180, 205, 205

Finish with 1 set of WG and Parallel Grip Pull-Ups to Failure using BW

Power Arms

Barbell Curl: 2 sets warm up @ 35, 65
2 sets of 6 @ 125, 125

Preacher Curl: 1 set warm up @ 65
2 sets of 6 @ 90

Dumbbell Hammer Curl: 2 sets of 6 @ 75, 80

Triangle Pushdown: 2 sets warm up @ 50, 80
2 sets of 6 @ 130

Rope Pushdown: 2 sets of 6 @ 80

Reverse Pushdown: 2 sets of 6 @ 85

Weighted Dips: 2 sets of 6 @ BW + 90

Power Chest

BB Incline Press: 2 sets warm up @ 135, 185
3 sets of 6 @ 225, 275, 280

BB Flat Bench: 1 set warm up @ 185
3 sets of 6 @ 275, 285, 290

DB Incline Flye: 3 sets of 6 @ 80

Machine Flyes (Peck-Deck): 3 sets of 6 @ 225, 250, 255

Hammer Strength Machine Press: 3 sets @ 270
 
CincyKiller45

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Subbed. I'm about to cycle off DC and give this routine a run as well. Good numbers BTW.
 
kbayne

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Subbed. I'm about to cycle off DC and give this routine a run as well. Good numbers BTW.
Right on man. Ya I'm just starting my second week and love the workout already.
 
kbayne

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Power shoulders

Smith machine military press: 2 warm up sets @ 135, 205
3 sets @ 225 (6), 235 (6), 240 (5)

Standing DB lateral raise: 1 warm up @ 40
3 sets of 6 @ 60, 70, 70

BB upright row: 3 sets of 6 @ 145, 165, 170

DB front raise: 3 sets of 6 @ 85, 90, 90

Machine shrugs: 3 sets of 6 @ 600 ( couldn't get anymore weight on) should have just used barbell

Power legs

Squats: 2 sets warm up @ 135, 205
3 sets of 6 @ 275, 295, 305

Leg press: 3 sets of 6 @ 800, 890, 900

Leg extenstion: 3 sets of 6 @ 250

Leg curl: 3 sets of 6 @ 135

Stiff legged deadlift: 3 sets of 6 @ 225, 275, 315

Seated calf raise: 3 sets of 6 @ 250

Over and out.
 
kbayne

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Update coming tonight. Been way busy but have everything wrote down and will br posting progress tonight.
 
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Rep Range

Back

CG Weighted Chin: 3 sets of 9 @ (bodyweight + 45 pound plate)

WG T-Bar Row: 4 sets of 10-12 @ 135 (12), 180 (10), 190 (10), 190 (10)

Dumbbell Row: 4 sets of 10-12 @ 120(12), 125 (12), 125(12), 125 (12)

Seated Cable Row: 3 sets of 13-15 @ 160 (15), 180 (14), 190 (13)

RR Arms

Alternating DB Curl: 3 sets of 7-9 @ 55

Cable Curl: 3 sets of 10-12 @ 95

Concentration Curl: 3 sets of 13-15 @ 30

Weighted Dip: 3 sets of 7-9 @ bodyweight + 90 pounds

Cable Pushdown: 3 sets of 10-12 @ 95 (12), 120 (12), 120 (11)

DB Kickback: 3 sets of 13-15 @ 30

RR Chest

Incline DB Press: 4 sets of 7-9 @ 110 (9), 115 (8), 120 (7)

Bench Press: 3 sets of 10-12 @ 275 (12), 285 (11), 290 (10)

Flat Bench Flye: 3 sets of 13-15 @ 60

Incline DB Flye: 3 sets of 13-15 @ 75

RR Deltoids

DB Press: 3 sets of 7-9 @ 90 (9), 95 (9), 100 (7)

Bent Over Lateral Raise: 3 sets of 10-12 @ 30

Cable Side Lateral Raise: 3 sets of 13-15 @ 35

Machine Shrugs: 3 sets of 13-15 @ 540

RR Legs

Leg Extenstion: 3 sets of 7-9 @ 200

Front Squat: 3 sets of 10-12 @ 185

Single Leg Press: 3 sets of 13-15 @ 250

Lying Leg Cur: 3 sets of 13-15 @ 115

Stiff Legged Deadlift: 3 sets of 10-12 @ 275

Calf Raise: 3 sets of 13-15 @ 200


Shock

Back

Reverse Grip Lat Pulldown superset with WG Stiff Arm Pulldown: 3 sets of 10 @ 200/ 75

CG T-bar Row superset with Dumbbell Single Arm Row: 3 sets of 10 @ 180/ 125

Seated Row superset with Cable Bent Over Barbell Row: 3 sets of 10 @ 200/ 200


Shock Arms

EZ Bar Curl superset with BB Hammer Curl: 2 sets of 8-10 @ 85/ 65

Preacher Curl superset with Reverse Curl: 2 sets of 8-10 @ 65/ 45

Dropset Cable Single Arm Curl: 1 set of 8-10 @ 40 dropset of 6-8 @ 35 dropset of 6-8 @ 30

Cable Pushdown superset with CG bench press: 2 sets of 8-10 @ 95/ 205

Reverse grip pushdown superset with overhead extenstion: 2 sets of 8-10 @ 80/ 60

Dropset Weighted Dip: 1 set of 8-10 @ bodyweight plus 90, dropset of 6-8 @ bodyweight + 45, dropset of 6-8 @ bodyweight

Shock Chest

Cable Crossover superset Incline Smith Machine: 3 sets of 8-10 @ 70/ 225

Incline Flye superset Dips: 3 sets of 8-10 @ 70/ Bodyweight + 45

Machine Bench Press: 1 set of 8-10 @ 285, dropset of 6-8 @ 225, dropset of 6-8 200

Shock Deltoids

Arnold Press superset Leaning Lateral Raise: 3 sets of 8-10 @ 65/ 40

Seated Side Lateral Raise superset with Hammer Machine Press: 3 sets of 8-10 @ 30/ 205

Reverse Peck Deck superset with WG Upright Row: 3 sets of 8-10 @ 180/ 135

Cable Front Raise: 1 set of 8-10 @ 60, dropset 6-8 @ 45, dropset of 6-8 @ 30

Shock Legs

Leg extenstion superset front squat: 3 sets of 8-10 @ 200/ 135

Leg Curl superset with Leg Press: 3 sets of 8-10 @ 110/ 690

Dumbbell Lunge: 1 set of 8-10 @ 60, dropset of 6-8 @ 50, dropset of 6-8 @ 40

Donkey Calf Raise: 3 sets of 8-10 @ 290
 
Spaniard

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In!

- Valdez
 
Spaniard

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Next time you're in AZ lets hit the gym bro!

- Valdez
 
kbayne

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Starting back over today with the workout on Week 1 with Power Back

Pull ups for warm up

Deadlift: 3 sets of 4-6 @ 315 (6), 385 (6), 405 (5)

Bent Over Barbell Row: 3 sets of 4-6 @ 225 (6), 275 (6), 305 (6)

Lat Pulldown: 3 sets of 4-6 @ 250

Iso-Single Row: 3 sets of 4-6 @ 225
 
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kbayne

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The Tooks bro! Ahwatukee...

- Valdez
I'm only 30 minutes away from there where my Uncles lives. I will for sure let you know when I'll be back down there.
 
Spaniard

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I'm only 30 minutes away from there where my Uncles lives. I will for sure let you know when I'll be back down there.
You live in AZ? Ahhhhhh sheeeit! Did we just become best friends?!

- Valdez
 
kbayne

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You live in AZ? Ahhhhhh sheeeit! Did we just become best friends?!

- Valdez
No I wish I did. I live and go to school in Laramie, Wyoming (university of Wyoming). Arizona is the sh!t though. The summers are pretty rough. I don't think pretty rough are the right words though haha.

I do visit quite a bit though down there. If I woulda known, I would have hit you up over Christmas.
 
Spaniard

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No I wish I did. I live and go to school in Laramie, Wyoming (university of Wyoming). Arizona is the sh!t though. The summers are pretty rough. I don't think pretty rough are the right words though haha.

I do visit quite a bit though down there. If I woulda known, I would have hit you up over Christmas.
Holy **** I'm originally from Colorado and have been to Wyoming eeeesh... :confused:

- Valdez
 
kbayne

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Power Arms

EZ Bar Curl: 1 set warm up with 65
2 sets @ 105 (6), 115 (6)

Preacher Curl: 1 set warm up with 65
2 sets @ 95 (6), 100 (6)

DB Hammer Curls: 2 sets @ 70 (6), 75 (6)

Zotteman Curl: 1 set @ 45 (6)

Skull Crushers: 1 set warm up with 65
2 sets @ 105 (6), 125 (6)

Cable Pushdown: 2 sets @ 105 (6), 125 (6)

Rope Pushdown: 2 sets @ 90 (6), 95 (6)

Dips: 1 set @ bodyweight + 100 (6)

Workout was pretty quick. My weight room (Half Acre; University of Wyoming campus gym) was packed :mad:. Went in around 5:30 which I knew would be packed but had to. Still got everything I needed to do done. Overall good workout.

Over and Out.
 
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Power Arms

EZ Bar Curl: 1 set warm up with 65
2 sets @ 105 (6), 115 (6)

Preacher Curl: 1 set warm up with 65
2 sets @ 95 (6), 100 (6)

DB Hammer Curls: 2 sets @ 70 (6), 75 (6)

Zotteman Curl: 1 set @ 45 (6)

Skull Crushers: 1 set warm up with 65
2 sets @ 105 (6), 125 (6)

Cable Pushdown: 2 sets @ 105 (6), 125 (6)

Rope Pushdown: 2 sets @ 90 (6), 95 (6)

Dips: 1 set @ bodyweight + 100 (6)

Workout was pretty quick. My weight room (Half Acre; University of Wyoming campus gym) was packed :mad:. Went in around 5:30 which I knew would be packed but had to. Still got everything I needed to do done. Overall good workout.

Over and Out.
BW +100?! Hell yea dude mighty strong dips! Nice arm day fo shoo!!

- Valdez
 
CincyKiller45

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How's your gains coming along bro? Weight? Strength? I just started this program and started with the shock week since I'm coming off DC which was mostly heavy liftin. Woo, haven't had DOM's like this in months. Lol.
 
kbayne

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How's your gains coming along bro? Weight? Strength? I just started this program and started with the shock week since I'm coming off DC which was mostly heavy liftin. Woo, haven't had DOM's like this in months. Lol.
Hey man. This program is awesome. Right when I started it I just came off of Anabeta Elite, Erase Pro, and Alphamine. So as of now I am just on creatine, beta alanine, LCLT, and a pre workout. Currently I am bulking so you know.

Weight has gone up roughly 2 pounds.
Strength has gone up very noticeably.

Im on my 2 cycle of this workout. I have my brother doing it also and he is gaining weight and strength also. I haven't gained strength like this on a workout in a while.

So I highly recommend it. I just got done with shoulders and I am hurting haha.

If you have any other questions just ask bro.
 
tank316

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Solid work!!! I have been using PRRS for 11 yrs now! And I add FD/FS into the mix also. Keep doin work!!!
 
kbayne

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Power Chest:

Incline DB Press: 2 sets warm up of 50, 70
4 sets @ 100 (6), 110 (6), 120 (6), 125 (5.5)

Flat Bench DB Press: 1 set warm up of 80
4 sets @ 110 (6), 115 (6), 120 (6), 125 (5)

Incline DB Flye: 3 sets @ 60 (6), 70 (6), 70 (6)

Hammer Strength Incline Press: 3 sets @ 300 (6), 310 (6), 320 (6)

Machine Peck Deck Flye: 3 sets @ 215 (6)

Power Shoulders

DB Seated Press: 2 sets @ 50, 70
4 sets @ 90 (6), 95 (6), 100 (6), 105 (4)

BB Upright Row: 1 set warm up @ 65
3 sets @ 120 (6), 130 (6), 145 (6)

DB Lateral Raise: 3 sets @ 60 (6), 60 (6), 60 (6)

DB Front Raise: 3 sets @ 60 (6), 65 (6), 65 (6)

Machine Behind Back Shrugs: 3 sets @ 370 (6)
 
kbayne

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Solid work!!! I have been using PRRS for 11 yrs now! And I add FD/FS into the mix also. Keep doin work!!!
Ill have to look into the FD/FS. I have read it over but never really looked at it really good. How do you incorporate it if you don't mind me asking?
 
tank316

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Ill have to look into the FD/FS. I have read it over but never really looked at it really good. How do you incorporate it if you don't mind me asking?
I have done this 2 ways.
3 wks PRRS, 3 wks of FD/FS, 3 wks PRRS again. That was in the past, then Eric created a hybrid version some time back. That looks like this.
I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

-Bench Press…2 x 3-4 (3/0/X tempo)
-Incline Press…2 x 5-6 (6/1/1 tempo)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
-SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure
 
kbayne

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I have done this 2 ways.
3 wks PRRS, 3 wks of FD/FS, 3 wks PRRS again. That was in the past, then Eric created a hybrid version some time back. That looks like this.
I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

-Bench Press...2 x 3-4 (3/0/X tempo)
-Incline Press...2 x 5-6 (6/1/1 tempo)
-Incline DB Flye...2 x 7-8 (2/4/1 tempo)
-REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
-SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure
Awesome man. Thanks. After this 2nd cycle of PRRS ill look to incorporate FDFS.
 
kbayne

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Power Legs

Squats: 2 sets warm up with 135, 205
4 sets @ 275 (6), 305 (6), 315 (6), 320 (5)

Stiff legged deadlift: 1 set warm up with 135
3 sets @ 225 (6), 275 (6), 305 (5)

Leg extension: 3 sets @ 185 (6), 200 (6), 210 (6)

Leg curls: 3 sets @ 90 (6), 115 (6), 120 (6)

Single legged press: 3 sets @ 200 (6), 300 (6), 320 (5)

Donkey Calf raise: 3 sets @ 200 (6), 290 (6), 350 (6)
 
tank316

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Power Legs

Squats: 2 sets warm up with 135, 205
4 sets @ 275 (6), 305 (6), 315 (6), 320 (5)

Stiff legged deadlift: 1 set warm up with 135
3 sets @ 225 (6), 275 (6), 305 (5)

Leg extension: 3 sets @ 185 (6), 200 (6), 210 (6)

Leg curls: 3 sets @ 90 (6), 115 (6), 120 (6)

Single legged press: 3 sets @ 200 (6), 300 (6), 320 (5)

Donkey Calf raise: 3 sets @ 200 (6), 290 (6), 350 (6)
Nice work !!!!
 
kbayne

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Nice work !!!!
Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.
 
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Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.
Wow man! ****ty luck!!

- Valdez
 
kbayne

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Wow man! ****ty luck!!

- Valdez
Ya it wasn't too much fun lol. Been almost 4 years and still the toe hurts and is sensitive.
 
tank316

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Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.
Thats crazy! But a ton credit brother, no stopping you!!!
 
kbayne

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Thats crazy! But a ton credit brother, no stopping you!!!
Ya it really sucked when it happened and I was down about it for a while but finally made it back.
 
kbayne

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Rep Range Back

Warm up with pull ups.

Lat Pulldown: 2 sets warm up @ 125, 175
3 sets @ 212.5 (9), 235 (9), 240 (8.5)

Single Arm DB Row: 1 set warm up with 70
3 sets @ 110 (12), 120 (12), 125 (12)

CG T-Bar Row: 3 sets @ 135 (12), 170 (12), 170 (12)

Incline Bench DB Row (face down): 3 sets @ 65 (15)

Back Extensions: 3 sets @ BW + 75 (20)
 

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