Kbayne doing it P/RR/S Style

[howwedo107]

Killer bro killer

 

[kbayne]

Killer bro killer

Thanks man. Was feeling awesome today hitting back.

 

[EBroser]

Well hell yeah, wish you would have told me! Subbed!! :wavey:

 

[kbayne]

Well hell yeah, wish you would have told me! Subbed!! :wavey:

Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

Just so everyone knows Broser helped me put together my workout

 

[EBroser]

Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

Just so everyone knows Broser helped me put together my workout

Love to watch when someone is about to kick some ass with PRRS!!!

 

[EBroser]

http://anabolicminds.com/forum/training-forum/222895-power-rep-range.html#post3824066

 

[kbayne]

http://anabolicminds.com/forum/training-forum/222895-power-rep-range.html#post3824066

Thanks for the link.

 

[EBroser]

Thanks for the link.

My pleasure brother!

 

[CincyKiller45]

Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

Just so everyone knows Broser helped me put together my workout

Good to know. I've been tailoring my workouts around yours. Augmenting a few exercises, but mainly identical.

 

[kbayne]

Good to know. I've been tailoring my workouts around yours. Augmenting a few exercises, but mainly identical.

Nice man. You will love it once you get into the workout more.

 

[EBroser]

Good to know. I've been tailoring my workouts around yours. Augmenting a few exercises, but mainly identical.

Make sure you keep us apprised of your results too!

 

[kbayne]

Rep Range Arms

EZ Bar Curl: 1 set warm up with 55
2 sets @ 85 (9), 100 (8)

DB Hammer Curl: 2 sets @ 60 (12), 65 (10)

Cable Curl: 2 sets @ 90 (14), 95 (13)

Skull Crushers: 1 set warm up with 65
2 sets @ 105 (8), 105 (8)

Cable Push down (triangle): 2 sets @ 120 (12), 125 (11)

Reverse Grip Push down: 2 sets @ 80 (15), 85 (13)

Rep Range Shoulders

Seated DB Shoulder Press: 1 set warm up with 70
3 sets @ 90 (9), 95 (8), 100 (7)

Leaning Single Arm Lateral Raise: 3 sets @ 45 (12)

DB Front Raise: 3 sets @ 50 (15), 60 (13), 60 (13)

Reverse Machine Flye: 2 sets @ 185 (12)

DB Shrugs: 3 sets @ 125 (15)

Rep Range Legs

Squat: 1 set warm up with 185
3 sets @ 275 (9), 295 (8), 305 (7)

Stiff Legged Deadlift: 3 sets @ 225 (12), 275 (10), 285 (10)

Leg Curl: 2 sets @ 125 (15)

Leg Extension: 2 sets @ 200 (15)

Seated Calf Raise: 2 sets @ 400 (12)

Shock Back

Lat Pulldown/ Reverse Pulldown: 1 set warm up with 150/125
3 sets @ 212.5/175 (9)

T-Bar Row/ DB Row: 3 sets @ 160/90 (9)

Pull-Ups: 1 sets @ BW + 45 (10), drop set BW + 20 (8), drop set BW (8)

 

[EBroser]

Kill it brother!

 

[kbayne]

Shock Arms:

EZ Bar Curl/ BB Hammer Curl: 1 set with 65/ 45
2 sets @ 85 (10), 95 (9)/ 65 (10)

Preacher Curl/ Concentration Curl: 2 sets @ 70 (10)/ 30 (10)

Zotteman Curl Dropset: 35 (10), 25 (9), 15 (9)

Pushdown/ Reverse Pushdown: 1 set warm up with 60/45
2 sets @ 120 (10)/ 80 (10

Overhead Cable Extension/ DB Kick Back: 2 sets @ 60 (10)/ 30 (10)

DB Skull Crusher Dropset: 40 (10), 30 (9), 20 (8)


Shock Chest:

Incline Hammer Strength/ Incline Flye: 1 set warm up with 90/ 30
3 sets @ 270 (10)/ 60 (10

Incline Barbell Press/ Decline Flye: 3 sets @ 225 (10)/ 50 (10)

DB Flat Bench Dropset: 110 (10), 80 (9), 50 (8)

 

[EBroser]

Checking in!

 

[kbayne]

Checking in!

No checking out

 

[bolt10]

Going to follow along with this now but will probably just post in your supp log until that ends.

 

[kbayne]

Going to follow along with this now but will probably just post in your supp log until that ends.

Sounds good . Other log will be more active and have more to talk about also

 

[Spaniard]

How is it coming in here bayne dog?!

- Valdez

 

[tank316]

Keep doin work...Looks good in here!!~!

 

[kbayne]

How is it coming in here bayne dog?!

- Valdez

Just doin work

 

[kbayne]

Keep doin work...Looks good in here!!~!

Work will be continued

 

[kbayne]

Shock Shoulders:

Arnold Press/ Lateral Raise: 1 set warm up with 45/25
3 sets @ 70 (10)/ 50 (10)

Hammer Strength Machine Press/ Seated Front Raise: 1 set warm up with 90/ 20
3 sets @ 230 (10)/ 35 (10)

Single Arm DB Upright Row/ Bent Over Lateral Raise: 3 sets @ 80 (10)/ 30 (10)

Machine Shrugs: 1 set @ 540 (10), drop set 360 (10), drop set 270 (10)

 

[kbayne]

Shock Legs

Squats/ DB Lunges: 1 set warm up with 185/ 40
3 sets @ 225 (10)/ 60 (10), 275 (10)/ 60 (10)

Leg Extension/ Leg Curls: 3 sets @ 200 (10)/ 125 (10)

Leg Press/ Stiff Legged Deadlift: 3 sets @ 600 (10)/ 225 (10)

Donkey Calf Raise/ Seated Calf Raise: 3 sets @ 400 (10)/ 400 (10)

 

[EBroser]

This man is "DOING WORK!"

 

[kbayne]

Power Back:

Deadlift: 2 set warm up with 185, 225
3 sets @ 315 (6), 375 (6), 385 (6)

Rack Deadlift: 1 set warm up 315
3 sets @ 375 (6), 405 (6), 425 (6)

BB Bent Over Row: 1 set warm up with 185
3 sets @ 225 (6), 275 (6), 285 (6)

DB Row: 3 sets @ 125 (6)

WG Pull-Up: 2 sets to failure

Neutral Pull-Up: 2 sets to failure


Power Arms:

EZ Bar Curl: 1 set warm up with 65
2 sets @ 105 (6), 125 (6)

Machine Preacher Curl: 1 set warm up with 45
2 sets @ 115 (6)

DB Hammer Curl: 2 sets @ 65 (6)

Skull Crusher: 1 set warm up with 65
2 sets @ 125 (6)

Cable Pushdown: 2 sets @ 160 (6) (couldn't get any more weight added on)

Rope Pushdown: 2 sets @ 150 (6)

 

[kbayne]

Power Chest:

Incline Press: 2 sets warm up with 135 and 205
3 sets @ 225 (6), 275 (6), 285 (5)

DB Bench Press: 1 set warm up with 70
3 sets @ 110 (6), 120 (6), 125 (6)

Incline Flye: 3 sets @ 80 (6)

Hammer Strength Incline Press: 3 sets @ 290 (6) (145 each side)

Peck Deck (Machine Flye: 2 sets @ 205 (6)

 

[LiveToLift]

Your numbers are very impressive. Keep killing it bro!

 

[chedapalooza]

Subd to read and use when I start in two weeks. Will get caught up later !

 

[kbayne]

Subd to read and use when I start in two weeks. Will get caught up later !

Nice! You're going to love it for real.

 

[kbayne]

Power Shoulders

DB Lateral Raise: 2 sets warm up with 20, 30
3 sets @ 50 (6), 55 (6), 60 (6)

EZ Bar Underhand Front Raise: 1 set warm up with 35
3 sets @ 85 (6), 95 (6), 95 (6)

Seated DB Press: 3 sets @ 90 (6)

DB Upright Row: 3 sets @ 60 (6)

Cable Face Pulls: 3 sets @ 95 (6)

Machine Behind Back Shrugs: 3 sets @ 360

 

[tank316]

Power Shoulders

DB Lateral Raise: 2 sets warm up with 20, 30
3 sets @ 50 (6), 55 (6), 60 (6)

EZ Bar Underhand Front Raise: 1 set warm up with 35
3 sets @ 85 (6), 95 (6), 95 (6)

Seated DB Press: 3 sets @ 90 (6)

DB Upright Row: 3 sets @ 60 (6)

Cable Face Pulls: 3 sets @ 95 (6)

Machine Behind Back Shrugs: 3 sets @ 360

Solid work on the shoulders!!!!

 

[kbayne]

Solid work on the shoulders!!!!

Thanks man. I've been sick for the past few days but finally felt better yesterday. Ill update later on today after classes.

 

[kbayne]

Power Legs:

Squats: 2 sets warm up with 135, 205
3 sets @ 225 (6), 275 (6), 305 (6)

SLDL: 1 set warm up with 135
3 sets @ 225 (6), 275 (6), 285 (6)

Leg Extenstion: 3 sets @ 200 (6)

Leg Curl: 3 sets @ 120 (6)

Single Leg DB Lunges: 3 sets @ 60 (6)

Seated Calf Raise: 3 sets @ 400 (6)


Rep Range Back:

BB Underhand Grib Row: 2 sets warm up with 135, 205
3 sets @ 225 (9), 275 (9), 295 (9)

Seated WG Cable Row: 3 sets @ 180 (12)

Incline DB Row: 3 sets @ 75 (15)

CG Lat Pulldown: 3 sets @ 190 (12)

Back Extenstions: 3 sets @ 75 (15)


Rep Range Arms:

Machine Preacher Curl: 1 set warm up with 35
2 sets @ 90 (9), 100 (9)

Cable EZ Bar Curl: 2 sets @ 80 (12)

DB Hammer Curl: 2 sets @ 45 (15)

Cable Pushdown: 1 set warm up with 50
2 sets @ 95 (15)

Skull Crushers: 2 sets @ 105 (12)

Single Arm Cable Extenstion: 2 sets @ 35 (9)

 

[kbayne]

Rep Range Chest

Incline DB Press: 2 sets warm up with 50 and 80
3 sets @ 110 (9), 120 (9), 120 (8)

Incline Cable Flye: 1 set warm up with 30
3 sets @ 70 (15)

Machine Flat Bench Press: 3 sets @ 275 (12), 305 (11), 315 (10)

Hammer Strength Incline Press: 3 sets @ 135 each side (9)

Decline DB Flye: 3 sets @ 60 (15)

 

[chedapalooza]

Hey kbayne what does you split look like? I'm startig Monday and have Been on vacation since wed and haven't thought
About how to set mine up!

 

[kbayne]

Rep Range Shoulders

DB Lateral Raise: 2 sets warm up with 20 and 30
3 sets @ 50 (12)

DB Front Raise Underhand: 1 set warm up with 20
3 sets @ 40 (15)

Cable Upright Row: 3 sets @ 80 (12)

Arnold Press: 3 sets @ 70 (9)

Machine Behind the Back Shrugs: 3 sets @ 180 each side (15)

 

[kbayne]

Hey kbayne what does you split look like? I'm startig Monday and have Been on vacation since wed and haven't thought
About how to set mine up!

Monday -- Back
Tuesday -- Arms
Wednesday -- Chest
Thursday -- Shoulders
Friday -- Legs
Saturday -- Cardio/off
Sunday -- Cardio/off

Really you can set it up however you would like I just like this split personally. I am seeing great results with PRRS also. You will for sure be impressed and see results.

 

[chedapalooza]

I've been training 5-6 days a week for like the past 7 months lol so I feel like I want to dial back to 4 and allow for more recovery to bring up lagging parts and allow myself to leave room to increase intensity when it comes time for an all out cut n sculpt... So im thinking this-

Monday- chest tris abs cardio
Tuesday- back bis calves
Wed- off/ basketball , abs at home
Thr- legs, deads, calves, cardio
Fri- shoulders traps abs light cardio

 

[kbayne]

I've been training 5-6 days a week for like the past 7 months lol so I feel like I want to dial back to 4 and allow for more recovery to bring up lagging parts and allow myself to leave room to increase intensity when it comes time for an all out cut n sculpt... So im thinking this-

Monday- chest tris abs cardio
Tuesday- back bis calves
Wed- off/ basketball , abs at home
Thr- legs, deads, calves, cardio
Fri- shoulders traps abs light cardio

That looks like a good 4 day split. I've always trained 5 days a week. And then on off days I try to get in some type of cardio.

 

[chedapalooza]

That looks like a good 4 day split. I've always trained 5 days a week. And then on off days I try to get in some type of cardio.

Damn. I used to train 6-7 days for 5 years straight.. But I just felt like it was obsessive and ruling my life and affecting school and work. So I reduced and feel and look much better. I also like to do cardio on SOME lifting days but do not do it when I train lagging muscles

My recovery isn't that great and I'm fresh on TRT so still trying to find a good level... I don't want to over train myself (which happens easily for me- past medical issues and still lingering effects)

 

[kbayne]

Damn. I used to train 6-7 days for 5 years straight.. But I just felt like it was obsessive and ruling my life and affecting school and work. So I reduced and feel and look much better. I also like to do cardio on SOME lifting days but do not do it when I train lagging muscles

My recovery isn't that great and I'm fresh on TRT so still trying to find a good level... I don't want to over train myself (which happens easily for me- past medical issues and still lingering effects)

Ya I've heard some people feel and look better when they reduce the amount of exercise per week and cardio. But ya you for sure don't want to over train yourself if you've got past medical issues and lingering effects.

The 4 day split you posted though looked good and will treat you nicely for sure.

 

[EBroser]

Damn. I used to train 6-7 days for 5 years straight.. But I just felt like it was obsessive and ruling my life and affecting school and work. So I reduced and feel and look much better. I also like to do cardio on SOME lifting days but do not do it when I train lagging muscles

My recovery isn't that great and I'm fresh on TRT so still trying to find a good level... I don't want to over train myself (which happens easily for me- past medical issues and still lingering effects)

Are you on "real" TRT bro? Or supplements?

 

[chedapalooza]

Are you on "real" TRT bro? Or supplements?

Very real- andoderm patch... Im pushing doc for shots tho

My levels were at 280 in October. I'm around 500-600 now... I want to be much higher tho for body composition to really improve ..I'm 24..

 

[benmayro]

a little late, but subbed

 

[kbayne]

a little late, but subbed

Nice to have ya bud

 

[EBroser]

Very real- andoderm patch... Im pushing doc for shots tho

My levels were at 280 in October. I'm around 500-600 now... I want to be much higher tho for body composition to really improve ..I'm 24..

Wow, so young to be on TRT! I am 44 and still keep pushing it off (scared to know how low I probably am!!).

 

[chedapalooza]

Wow, so young to be on TRT! I am 44 and still keep pushing it off (scared to know how low I probably am!!).

Yep. That's life, caused by endocrine and pituitary issues stemming from 2.5 years of anorexia and over exercising... Screwed lots up but I am doing my best and learning every day how to maximize AND be thankful for what I've got

 

[chedapalooza]

Coach b- how many exercises per muscle group on power week? Warmup protocol?

 

[EBroser]

Yep. That's life, caused by endocrine and pituitary issues stemming from 2.5 years of anorexia and over exercising... Screwed lots up but I am doing my best and learning every day how to maximize AND be thankful for what I've got

God Bless you on the recovery from all of this!