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Kbayne doing it P/RR/S Style

R1balla said:
im loving this routine as well!!!!! just started Friday. cant wait for all the SS
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You are just getting into it then :). I am very satisfied with the routine as well. Always keeping the body guessing. I just did Hybrid week today and really enjoyed it (first time doing Hybrid week).
 
kbayne said:
You are just getting into it then :). I am very satisfied with the routine as well. Always keeping the body guessing. I just did Hybrid week today and really enjoyed it (first time doing Hybrid week).
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what kind of results are u seeing?
 
R1balla said:
what kind of results are u seeing?
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Strength increases first and foremost. I know that my supplementation that I recently just did helped somewhat, but I have also taken those supplements doing other routines and PRRS by far has lead to greater strength gains. I've also noticed that I look and feel thicker in certain areas (shoulders, chest, back).
 
kbayne said:
Strength increases first and foremost. I know that my supplementation that I recently just did helped somewhat, but I have also taken those supplements doing other routines and PRRS by far has lead to greater strength gains. I've also noticed that I look and feel thicker in certain areas (shoulders, chest, back).
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Just started my first week on PRRS.. Im actually loggin it ..so Hopefully I could kill it like u mang
 
I've been doing the P/RR/S for close to two months now and love it. It changes every week so you don't get bored and with the different protocols I feel differently each week in muscle soreness
 
WPD111 said:
I've been doing the P/RR/S for close to two months now and love it. It changes every week so you don't get bored and with the different protocols I feel differently each week in muscle soreness
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thats exactly what i told the girl who i am training who is a newb. she loves it so far but doesnt have anything to relate to other than DC
 
WPD111 said:
I've been doing the P/RR/S for close to two months now and love it. It changes every week so you don't get bored and with the different protocols I feel differently each week in muscle soreness
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That is exactly why I started the program. Keeps the body guessing and the intensity goes up every single week also. I also really enjoy how you can set it up however you want.

R1balla said:
thats exactly what i told the girl who i am training who is a newb. she loves it so far but doesnt have anything to relate to other than DC
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That should be interesting for both you and her. Hope you two enjoy the program
 
kbayne said:
That is exactly why I started the program. Keeps the body guessing and the intensity goes up every single week also. I also really enjoy how you can set it up however you want.



That should be interesting for both you and her. Hope you two enjoy the program
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thanks man. ill be sticking to the routine minus legs. i love doing legs DC. something about DC calf raises and window maker squats just get me going :D
 
Hybrid Arms

Cross Body Hammer Curls:
2 sets warm up:
- 25
- 30
3 sets:
- 40 (12)
- 45 (12)
- 45 (12)

- 2 second squeeze
- 20 second rest

EZ Bar Reverse Grip Curls:
1 set warm up:
- 35
3 sets:
- 55 (15)
- 60 (15)
- 60 (15)

- 2 second negative
- 2 second squeeze at the top
- 20 second rest

Cable Preacher Curls:
1 set warm up:
- 20
3 sets:
- 30 (12)
- 30 (11)
- 30 (11)

- 2 second squeeze
- 15 second rest

EZ Bar Curls:
3 sets:
- 85 (8)
- 85 (8)
- 85 (8)

- 3 second negative
- 1 second squeeze
- 15 second rest

Rope Pushdowns:
2 sets warm up:
- 35
- 40
3 sets:
- 60 (12)
- 65 (12)
- 70 (12)

- 2 second squeeze
- 2 second negative
- 20 seconds rest

Plate Loaded Dip Machine:
1 set warm up:
- 180
3 sets:
- 270 (15)
- 270 (15)
- 270 (15)

- 3 second negative
- 20 seconds rest

Kettlebell Extensions:
3 sets:
- 40 (10)
- 40 (10)
- 40 (10)

- 3 second negatives
- 15 seconds rest

Overhead EZ Bar Cable Extension:
3 sets:
- 120 (15)
- 130 (15)
- 130 (15)

- 3 second negatives
- 15 seconds rest

HIIT on the bike for 15 minutes
 
kbayne said:
Hybrid Arms

Cross Body Hammer Curls:
2 sets warm up:
- 25
- 30
3 sets:
- 40 (12)
- 45 (12)
- 45 (12)

- 2 second squeeze
- 20 second rest

EZ Bar Reverse Grip Curls:
1 set warm up:
- 35
3 sets:
- 55 (15)
- 60 (15)
- 60 (15)

- 2 second negative
- 2 second squeeze at the top
- 20 second rest

Cable Preacher Curls:
1 set warm up:
- 20
3 sets:
- 30 (12)
- 30 (11)
- 30 (11)

- 2 second squeeze
- 15 second rest

EZ Bar Curls:
3 sets:
- 85 (8)
- 85 (8)
- 85 (8)

- 3 second negative
- 1 second squeeze
- 15 second rest

Rope Pushdowns:
2 sets warm up:
- 35
- 40
3 sets:
- 60 (12)
- 65 (12)
- 70 (12)

- 2 second squeeze
- 2 second negative
- 20 seconds rest

Plate Loaded Dip Machine:
1 set warm up:
- 180
3 sets:
- 270 (15)
- 270 (15)
- 270 (15)

- 3 second negative
- 20 seconds rest

Kettlebell Extensions:
3 sets:
- 40 (10)
- 40 (10)
- 40 (10)

- 3 second negatives
- 15 seconds rest

Overhead EZ Bar Cable Extension:
3 sets:
- 120 (15)
- 130 (15)
- 130 (15)

- 3 second negatives
- 15 seconds rest

HIIT on the bike for 15 minutes
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Niccccee .. 130 for 15 on the overhead extension?? Crazy numbers.. U might as well grab the barbell put 2 45s n skull crush that sht
 
atanocc said:
Niccccee .. 130 for 15 on the overhead extension?? Crazy numbers.. U might as well grab the barbell put 2 45s n skull crush that sht
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I thought about it, but the Kettlebell Extension really has my triceps burning and I was pretty exhausted by that point.
 
kbayne said:
I thought about it, but the Kettlebell Extension really has my triceps burning and I was pretty exhausted by that point.
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Lol good sht tho man.. Bet u were fckin jacked up after that workout.. Walking out like wreck it Ralph
 
atanocc said:
Lol good sht tho man.. Bet u were fckin jacked up after that workout.. Walking out like wreck it Ralph
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Hahaha, Wreck It Ralph, haven't seen that movie yet. That gave me a good laugh though. But for sure I was pumped after the workout, not pumped to walk out into the wind blowing 40mph+ and freezing cold though :mad:
 
kbayne said:
Hahaha, Wreck It Ralph, haven't seen that movie yet. That gave me a good laugh though. But for sure I was pumped after the workout, not pumped to walk out into the wind blowing 40mph+ and freezing cold though :mad:
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Lol tell me bout it.. Weather getting stupid lately.. Bout to snow out here n Chicago supposedly( I doubt it)
 
atanocc said:
Lol tell me bout it.. Weather getting stupid lately.. Bout to snow out here n Chicago supposedly( I doubt it)
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I am really sick of the cold weather. It is actually starting to piss me off.
 
Hybrid Chest

Incline DB Press:
2 sets warm up:
- 50
- 70
3 sets:
- 100 (12)
- 105 (12)
- 105 (10)

Smith Machine Decline Press:
1 set warm up:
- 135
3 sets:
- 225 (10)
- 245 (10)
- 255 (8)
- Dropset: 255 (8), 200 (9), 150 (10)

DB Twist Press:
3 sets:
- 75 (8)
- 85 (8)
- 85 (7)

- 2 second pause and squeeze

DB Incline Flye:
3 sets:
- 50 (15)
- 50 (15)
- 50 (15)

- 3 second negative
- Slight twist at top with squeeze

High Cable Crossover SS Low Cable Crossover:
2 sets:
- 50/30 (20)
- 50/30 (20)

- 3 second negative
- Squeeze at top/bottom of movement

HS Incline Press:
3 sets:
- 90 each side (9)
- 90 each side (8 + 3 partials)
- 90 each side (7 + 3 partials)

HIIT on the bike:
- 20 minutes
 
WPD111 said:
R1balla said:
what part? Legs
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Calves:
Doggpounders train calves with one straight set, 10 to 12 reps. Sound easy? On each rep, you do a five-second negative, hold in the fully stretched position at the bottom for 15 seconds, and then do an explosive concentric, coming all the way up on your toes. According to SM, calves are one of the most intense and painful body parts to work.
Standing calf raise
Seated calf raise
Donkey calf raise

Hamstrings:
Leg curl
Romanian or stiff-legged deadlift
Glute-ham raise

Quads:
All quadriceps exercises are done with one straight set of four to eight reps, followed by as much rest as you need, and then a Widowmaker — 20 reps — of the same exercise.
Back squat
Front squat
Leg press
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Hybrid Shoulders:

Super WG Front Presses:
2 sets warm up:
- 45
- 55
3 sets:
- 75 (8)
- 95 (8)
- 95 (8)

DB Lateral Raises:
2 sets warm up:
- 25
- 30
3 sets:
- 40 (15)
- 40 (15)
- 40 (15)

EZ Bar Front Raises Supinated Grip:
1 set warm up:
- 15
3 sets:
- 45 (15)
- 50 (15)
- 50 (15)

- 3 second negative
- 1 second pause at the top

Reverse Machine Seated Press SS Machine Press Neutral Grip:
3 sets:
- 100/100 (10)
- 100/100 (10)
- 100/100 (10)

- Rest periods were about 20 seconds

Cable Upright Rows:
3 sets:
- 50 (20)
- 50 (20)
- 50 (20)

- 3 second negatives

6 ways SS Incline Rear Delt Swings:
3 sets:
- 10/50 (8/15)
- 10/50 (8/15)
- 10/50 (8/15)

BB Shrugs:
3 sets + Drop set:
- 315 (12)
- 365 (12)
- 405 (12)
- Drop set:
- 405 (12), 315 (12), 225 (12), 135 (20)

- 2 second squeeze at top of motion on drop set

HIIT on treadmill:
- 20 minutes
 
kbayne said:
Hybrid Shoulders:

Super WG Front Presses:
2 sets warm up:
- 45
- 55
3 sets:
- 75 (8)
- 95 (8)
- 95 (8)

DB Lateral Raises:
2 sets warm up:
- 25
- 30
3 sets:
- 40 (15)
- 40 (15)
- 40 (15)

EZ Bar Front Raises Supinated Grip:
1 set warm up:
- 15
3 sets:
- 45 (15)
- 50 (15)
- 50 (15)

- 3 second negative
- 1 second pause at the top

Reverse Machine Seated Press SS Machine Press Neutral Grip:
3 sets:
- 100/100 (10)
- 100/100 (10)
- 100/100 (10)

- Rest periods were about 20 seconds

Cable Upright Rows:
3 sets:
- 50 (20)
- 50 (20)
- 50 (20)

- 3 second negatives

6 ways SS Incline Rear Delt Swings:
3 sets:
- 10/50 (8/15)
- 10/50 (8/15)
- 10/50 (8/15)

BB Shrugs:
3 sets + Drop set:
- 315 (12)
- 365 (12)
- 405 (12)
- Drop set:
- 405 (12), 315 (12), 225 (12), 135 (20)

- 2 second squeeze at top of motion on drop set

HIIT on treadmill:
- 20 minutes
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Gotta try this hybrid stuff.. Got the template maybe gonna give it a try next week to up my intensity
 
atanocc said:
Gotta try this hybrid stuff.. Got the template maybe gonna give it a try next week to up my intensity
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I am really diggin the hybrid week. Get intensity very intense.
 
atanocc said:
N is there a specific way on doing it with this program or jus basically do less on everything
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There is a specific way I believe. I would have to go back through and read through the main thread on PRRS. Personally, I will just do my normal routine but without any drop sets, super sets, or anything like that. Keeping volume and weight/intensity down.
 
Hybrid Legs:

Warm up with some leg extensions and leg curls.

BB Squat:
2 set warm up:
- 205
3 sets:
- 225 (12)
- 275 (8)
- 295 (7)

BB Box Front Squat:
1 set warm up:
- 135
3 sets:
- 185 (10)
- 205 (8)
- 215 (6)

- 2 second hold on the box

Seated Leg Press:
3 sets:
- 600 (20)

SLDL:
3 sets:
- 135 (15)
- 185 (15)
- 205 (15)

Leg Curls SS Leg Extensions:
3 sets:
- 170/100 (12)

Standing Calf Raise:
2 sets:
- 150 (15)

Seated Calf Raise:
2 sets:
- 200 (15)
 
Hybrid Back:

Warm up with some Wide Grip and Neutral Grip Pull-Ups.

DB Row:
2 set warm up:
- 70
- 85
3 sets:
- 110 (12)
- 115 (12)
- 120 (12)

Super Wide Grip Lat Pulldowns:
1 set warm up:
- 120
3 sets:
- 200 (8)
- 215 (8)
- 215 (8)

T-Bar Row SS Stretchers (MD Style):
1 set warm up:
- 90/50
3 sets:
- 135/75 (12/15)
- 160/100 (12/15)
- 160/100 (1215)

Deadlifts:
1 set warm up:
- 205
3 sets:
- 315 (6)
- 365 (6)
- 365 (6)

Reeve's Deadlift:
3 sets:
- 225 (6)
- 275 (6)
- 275 (6)

Finished with WG and NG Pull-Ups:
2 sets of 10 each
 
I was going to try the DB Deadstops (MD Style) but just went with regulars. 3 second negative for the DB Rows. I usually just go with the flow and allow the movement to do its thing, but the slow negative really tore my lats up (felt great) and really could feel the muscle working. If I use lighter weight, I will hold for a second or two at the top of the movement, but wasn't going to try holding the weight I was pulling.
 
kbayne said:
I was going to try the DB Deadstops (MD Style) but just went with regulars. 3 second negative for the DB Rows. I usually just go with the flow and allow the movement to do its thing, but the slow negative really tore my lats up (felt great) and really could feel the muscle working. If I use lighter weight, I will hold for a second or two at the top of the movement, but wasn't going to try holding the weight I was pulling.
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Yea man I feel ya.. Squeezing 120 on top of rep woulda been a mutha.. I dnt even know how someone would have the grip power for reps like that haha but very impressive work u do man
 
atanocc said:
Yea man I feel ya.. Squeezing 120 on top of rep woulda been a mutha.. I dnt even know how someone would have the grip power for reps like that haha but very impressive work u do man
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Thanks man :). I'm going to give the DB Deadstops a try next time though to get a feel for them.

WPD111 said:
KB is a beast. The scary thing is he's cutting and still throwing that weight around
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Thank you also. I usually always stay consistent with my strength and sometimes even increase strength during a cut.

atanocc said:
Oo wut .. On a cut?! Lol **** imagine on a bulk. Not enough weight for u in the gym man
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During my last bulk, I was pushing around some decent weight. I think my calories were in the 4500-5000 range which is a lot for me.
 
kbayne said:
Thanks man :). I'm going to give the DB Deadstops a try next time though to get a feel for them.

Thank you also. I usually always stay consistent with my strength and sometimes even increase strength during a cut.

During my last bulk, I was pushing around some decent weight. I think my calories were in the 4500-5000 range which is a lot for me.
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What's ur stats?? Like 1 rms on ur lifts
 
atanocc said:
What's ur stats?? Like 1 rms on ur lifts
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Honestly, I am not positive. I haven't maxed out for a quite a while. My last time recording my 1RMs on the 3 main lifts were:

Bench: 355 (before my bicep tendonitis)
Squat: 425 (never was very strong on squats)
DL: 525

All of those were recorded probably more then 2 years ago.
 
kbayne said:
Honestly, I am not positive. I haven't maxed out for a quite a while. My last time recording my 1RMs on the 3 main lifts were:

Bench: 355 (before my bicep tendonitis)
Squat: 425 (never was very strong on squats)
DL: 525

All of those were recorded probably more then 2 years ago.
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Great numbers .. for sure u surpassed those numbers significantly over the two years lol
 
atanocc said:
Great numbers .. for sure u surpassed those numbers significantly over the two years lol
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Haha, I would hope. I will max out once this routine comes to an end and I start Mountain Dog Traning to see where I am at. I know for sure I won't be maxing on bench because of my bicep tendonitis and how it flares up horribly everytime I try to do flat bench, which sucks.
 
kbayne said:
Haha, I would hope. I will max out once this routine comes to an end and I start Mountain Dog Traning to see where I am at. I know for sure I won't be maxing on bench because of my bicep tendonitis and how it flares up horribly everytime I try to do flat bench, which sucks.
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Lol can't wait to see how much u progressed. U got any links to muddog training??
 
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