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Kbayne doing it P/RR/S Style

atanocc said:
Do u ever have an off day!? Lol good session
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Sundays haha. I do get some cardio in on Sunday, but not weights. I just started lifting 6 days a week again about 2 weeks ago. For me, I can handle the 6 days a week lifting sessions.
 
kbayne said:
Sundays haha. I do get some cardio in on Sunday, but not weights. I just started lifting 6 days a week again about 2 weeks ago. For me, I can handle the 6 days a week lifting sessions.
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Lol I meant like a day where u just weren't feelin it and ur workout was blehhh hahaha but damn .. 6days?!
 
atanocc said:
Lol I meant like a day where u just weren't feelin it and ur workout was blehhh hahaha but damn .. 6days?!
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Oh my bad. Sometimes ya I have those days where I get to the gym and the focus/intensity isn't where I want it to be, but I just push through it.
 
atanocc said:
Yeaa good shyt tho homie.. Numbers stay good all day erday lol
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I try to keep them up all day errday haha. These short ass rest periods are smokin me though but I like it :D
 
kbayne said:
I try to keep them up all day errday haha. These short ass rest periods are smokin me though but I like it :D
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Haha I know what u mean .. Short rest periods feel so productive tho no lie.. It's like u finish ur workout n u only been in the gym for 30 minutes.. N I find myself thinking what next that wont over do it
 
atanocc said:
Haha I know what u mean .. Short rest periods feel so productive tho no lie.. It's like u finish ur workout n u only been in the gym for 30 minutes.. N I find myself thinking what next that wont over do it
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I've always like shorter rest periods myself
 
Power Shoulders

Machine Seated Shoulder Press:
2 sets warm up:
- 70
- 100
3 sets:
- 145 (8)
- 150 (8)
- 155 (8)

- I threw in 8 partial neutral grip reps at the end of each set also at a lower weight

DB Lateral Raise:
1 set warm up:
- 35
3 sets:
- 40 (8)
- 50 (8)
- 55 (8)

- Tempo: 1/1/2
- 30 second rest periods

EZ Bar Underhand Grip Front Raise:
3 sets:
- 65 (8)
- 75 (8)
- 75 (8)

- Tempo: 1/2/3
- 30 second rest periods

DB Single Arm Upright Row:
3 sets:
- 75 (8)
- 75 (8)
- 75 (8)

- Tempo: 1/2/3
- 30 second rest periods

Machine Reverse Flyes (Neutral Grip) SS Rear Delt Destroyers
3 sets:
- 140/50 (8/20)
- 150/50 (8/20)
- 150/50 (8/20)

- Rear delts were on fire!!!

Cage Presses SS DB Bent-Over Later Raises:
3 sets:
- 135/20 (8/20)
- 135/20 (8 + 8 partials/20)
- 135/20 (8 + 8 partials/20)

BB Shrugs:
3 sets + 1 drop set:
- 315 (12)
- 405 (12)
- 455 (12)
- 455 (12), drop set 405 (12), drop set 315 (12), drop set 225 (12), drop set 135 (12)

- Traps are absolutely destroyed right now

HIIT on the bike for 15 minutes
 
804 said:
Damn brother - I thought my shoulder workout was intense today! Beast mode brotha!
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Thanks bro, my shoulders and traps are already hurting/sore, mainly my traps. Those BB shrugs and the drop set kicked my ass.
 
Power Legs

Warmed up with a few sets each of seated leg extensions and seated leg curls

BB Squat:
2 set warm up:
- 135
- 205
3 sets:
- 225 (8)
- 285 (8)
- 305 (7)

BB Box Squat
3 sets:
- 275 (8)
- 275 (7)
- 275 (6)

Seated Single Leg Press:
3 sets:
- 180 (8 + 10 partials)
- 180 (8 + 10 partials)
- 180 (8 + 10 partials)

SLDL:
3 sets:
- 225 (8)
- 275 (8)
- 275 (8)

Seated Leg Press:
3 sets:
- 180 (8)
- 190 (8)
- 200 (8)

- Strict form
- Tempo: 1/2/3

Seated Leg Curls:
3 sets:
- 165 (8)
- 165 (8)
- 165 (8)

- Strict Form
- Tempo: 1/2/3

Standing Calf Raise:
3 sets:
- 150 (8)
- 160 (8)
- 160 (8)

- Tempo: 1/3/3
- The pause and slow tempo killed my calfs (on fire)

Donkey Calf Raise:
3 sets:
- 200 (8)
- 300 (8)
- 400 (8)

- Tempo: 1/3/3
 
Power Back

Warm up with some WG and NG Pull-Ups

Neutral Grip Triangle Bar Lat Pull-Downs:
2 set warm up:
- 100
- 145
3 sets:
- 200 (8)
- 215 (8)
- 220 (8)

- Tempo: 1/2/3
- Kept chest out and back stiff

BB Bent Over Rows:
1 set warm up:
- 205
3 sets:
- 225 (8)
- 275 (8)
- 275 (6 + 4 rest pauses)

Rack Pulls:
1 set warm up:
- 225
3 sets:
- 315 (8)
- 405 (8)
- 405 (8)

One-Arm BB Rows:
3 sets:
- 100 (8)
- 110 (8)
- 110 (8)

- Used 25lb plates for full ROM
- Tempo: 1/1/2
- These hit my lats like I have never felt before. Lats were smoked after these.

HS Iso-Row Machine (Wide Grip):
3 sets:
- 150 each side (8)
- 150 each side (8)
- 150 each side (8)

Stiff Arm Pulldowns SS Stretchers:
2 sets:
- 90/112 (8)
- 90/112 (8)

- Tempo: 1/3/3
- Back was destroyed after these

Finished with some WG and NG Pull-Ups

HIIT on bike for 15 minutes HARD :)
 
Rep Range Arms

Rope Pushdowns SS HS Single Arm Preacher Curl:
2 set warm up:
- 30/25
3 sets:
- 60/35 (12)
- 75/45 (12)
- 75/45 (12)

- Tempo: 1/2/2

Kettlebell Extensions SS Reverse Grip EZ Bar Curl:
3 sets:
- 40/65 (15)
- 40/65 (15)
- 40/65 (15)

- Tempo on Kettlebell Extensions: 3/2/1
- Tempo on Curls: 1/2/3

HS Seated Tricep Pushdown SS DB Cross Body Hammer Curls:
3 sets:
- 310/40 (10)
- 310/40 (10)
- 310/40 (10)

- Tempo: 1/2/3

Reverse Grip EZ Bar Cable Pushdown SS EZ Bar Curls:
2 sets:
- 80/60 (15)
- 80/60 (15)
- 80/60 (15)

- Tempo: 1/2/4

HIIT on bike for 15 minutes
 
Alright fellas, I am going to end this thread. I will be doing my de-load week this up coming week before I switch up my routines. Going to go to a split as follows:
Back/Arms
Chest/Shoulders
Legs

Going to hit everything twice a week, but with less volume on each session.
 
kbayne said:
Alright fellas, I am going to end this thread. I will be doing my de-load week this up coming week before I switch up my routines. Going to go to a split as follows:
Back/Arms
Chest/Shoulders
Legs

Going to hit everything twice a week, but with less volume on each session.
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Let us know ur new log when u start one homie .. Great progress on this one tho big guy
 
atanocc said:
Let us know ur new log when u start one homie .. Great progress on this one tho big guy
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For sure, I will put up a thread in a week or so laying everything out (workout, supplements, diet). I like to keep logs like this going to help keep everything on track and helps me know how everything is going also.
 
kbayne said:
Alright fellas, I am going to end this thread. I will be doing my de-load week this up coming week before I switch up my routines. Going to go to a split as follows:
Back/Arms
Chest/Shoulders
Legs

Going to hit everything twice a week, but with less volume on each session.
Click to expand...

atanocc said:
Let us know ur new log when u start one homie .. Great progress on this one tho big guy
Click to expand...

kbayne said:
For sure, I will put up a thread in a week or so laying everything out (workout, supplements, diet). I like to keep logs like this going to help keep everything on track and helps me know how everything is going also.
Click to expand...

Sounds good. Enjoy the deload after all the intensity! Will be very interested to see your setup for the next routine
 
Hey Jack ass pm me

Yes I bumped an old thread.
 
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