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R1 is hitting it hard before its shredding time

Friday 4/12

I tried to follow the theory of the routine as best as i can so dont jump on me all at once! i did 4 second negatives on every lift

Chest
BB Bench - 225x6 235x4 245x2
Incline Machine - (couldnt do DB) - 240x6 255x4 270x2
Flys - 1 set of 20 reps with 4 sec negatives to get a really good stretch

Biceps
BB Curl - 65x6 75x4 85x2 -----hard to do these with 4 sec negs and perfect form!
Preacher - 45x6 55x4 65x2

I couldnt do my last exercise of biceps cause I had to leave. had plans already. Had a solid workout despite waking up at 3am. Really couldnt tell a difference without Versa 1. I know many people love the stuff, but after running it twice and seeing the results, i wont be using it anymore. not a knock on the product, just not for me. Im thinking the first bottle was placebo idk maybe not but the second bottle, i didnt see the same (placebo or not) effects from it.
 
4/13

Today my chest is super super sore. love it though!! thanks for the workout suggestion guys! i know i may not be following it exactly but i like the idea of the whole thing so I am going to modify it (like i did Friday) to fit what i want. Starting monday will be the first full week on it. just wanted to get a taste of it on friday
 
Gonna nail back and triceps today. Super excited. Got a lot of rest this weekend so I'm feeling refreshed as ever
 
Ah yes the soreness that comes from a totally new lifting routine...nothing quite compares. :)
 
4/15

Today was back and triceps. i do a little more volume here because i feel the bigger your triceps are, the bigger your arms are. and your back can never get too big!

Back
BB Row - 225x6 235x4 245x2

Wide Grip Seated Row - 135x6 150x4 165x2

T Bar Row - 90x6 100x4 110x2

Rope Pull - 3 sets 6,4,2

Machine Lat Pulldown - 230x6 250x4 270x2

Triceps
Reverse Grip Bench - 225x6 235x4 245x2

Dips (Machine) - 180x6 230x4 270x2

Straight Bar Push Down - 3 sets 6,4,2

Rope Extensions - 3 sets 6,4,2


The weight for back *for machine work* doesnt include the machine weight. You add your own weights (plates, 25,10...etc) so i only count that weight.

Had a great workout. Just have one question for you all. When you do BB Row, where is the bar hitting you? chest? upper abdomen? right above the waist line?
 
R1balla said:
4/15

Today was back and triceps. i do a little more volume here because i feel the bigger your triceps are, the bigger your arms are. and your back can never get too big!

Back
BB Row - 225x6 235x4 245x2

Wide Grip Seated Row - 135x6 150x4 165x2

T Bar Row - 90x6 100x4 110x2

Rope Pull - 3 sets 6,4,2

Machine Lat Pulldown - 230x6 250x4 270x2

Triceps
Reverse Grip Bench - 225x6 235x4 245x2

Dips (Machine) - 180x6 230x4 270x2

Straight Bar Push Down - 3 sets 6,4,2

Rope Extensions - 3 sets 6,4,2

The weight for back *for machine work* doesnt include the machine weight. You add your own weights (plates, 25,10...etc) so i only count that weight.

Had a great workout. Just have one question for you all. When you do BB Row, where is the bar hitting you? chest? upper abdomen? right above the waist line?
Click to expand...

Nice work man.. Numbers lookin good.
To ur question.. I like to get a close grip(shoulder width) and bring it up to belly button and bring it down to midshin level for a full rom(hits my lower lats pretty decent)
 
atanocc said:
Nice work man.. Numbers lookin good.
To ur question.. I like to get a close grip(shoulder width) and bring it up to belly button and bring it down to midshin level for a full rom(hits my lower lats pretty decent)
Click to expand...

thanks man. on most back lifts i cant really go all out because of my chiropractor's restrictions for that. he just now let me do deadlifts and squats but cant go heavy on those either. add 10 pounds each week...etc.

yeah thats where im bringing it to, but i feel a such better workout when i go lighter and bring it up higher.
 
R1balla said:
4/15

Today was back and triceps. i do a little more volume here because i feel the bigger your triceps are, the bigger your arms are. and your back can never get too big!

Back
BB Row - 225x6 235x4 245x2

Wide Grip Seated Row - 135x6 150x4 165x2

T Bar Row - 90x6 100x4 110x2

Rope Pull - 3 sets 6,4,2

Machine Lat Pulldown - 230x6 250x4 270x2

Triceps
Reverse Grip Bench - 225x6 235x4 245x2

Dips (Machine) - 180x6 230x4 270x2

Straight Bar Push Down - 3 sets 6,4,2

Rope Extensions - 3 sets 6,4,2

The weight for back *for machine work* doesnt include the machine weight. You add your own weights (plates, 25,10...etc) so i only count that weight.

Had a great workout. Just have one question for you all. When you do BB Row, where is the bar hitting you? chest? upper abdomen? right above the waist line?
Click to expand...

To also answer your question, the bar can be pulled to different areas to use different musculature.
If you are at ninety degrees with the floor and keep your elbows flared at 90° with body and bring it to your nips or higher will HAMMER the upper back
those are called Pendlay rows and I love them.

If you're closer to 45° with the floor, I like to pull the bar up my thigh and pull it into my belly button or lower. This hits the lats more and upper back less. I believe people call them Yates rows.

Play around with your angles and grips and end positions to find what works best for you
 
aceroni said:
To also answer your question, the bar can be pulled to different areas to use different musculature.
If you are at ninety degrees with the floor and keep your elbows flared at 90° with body and bring it to your nips or higher will HAMMER the upper back
those are called Pendlay rows and I love them.

If you're closer to 45° with the floor, I like to pull the bar up my thigh and pull it into my belly button or lower. This hits the lats more and upper back less. I believe people call them Yates rows.

Play around with your angles and grips and end positions to find what works best for you
Click to expand...

actually, i may have done both....the BB row im doing Yates style but with T Bar Row (i know, different exercise), i am bringing it up to my chest getting my upper back more work. I thought doing T Bar's today was a waste of time (my gf's sister wanted to do them..i train her) but i guess it wasnt a waste of time!

Im loving the feedback guys, keep at it! thank you all so much.
 
R1balla said:
actually, i may have done both....the BB row im doing Yates style but with T Bar Row (i know, different exercise), i am bringing it up to my chest getting my upper back more work. I thought doing T Bar's today was a waste of time (my gf's sister wanted to do them..i train her) but i guess it wasnt a waste of time!

Im loving the feedback guys, keep at it! thank you all so much.
Click to expand...

No problem man. I love good tbar rows. I like doing them like you described but that works the back a bit differently than pendlays..definitely do both.
Unfortunately, my gym doesn't have one. , although my old gym had one it was garbage.
 
I agree with everyone else that there are tons of different ways to do rows. There's no set answer. I think that as long as you are feeling it in the area that you intend to hit then you're doing something right. :)
 
classic34 said:
I agree with everyone else that there are tons of different ways to do rows. There's no set answer. I think that as long as you are feeling it in the area that you intend to hit then you're doing something right. :)
Click to expand...

I agree.

The more you row the more you grow
 
aceroni said:
No problem man. I love good tbar rows. I like doing them like you described but that works the back a bit differently than pendlays..definitely do both.
Unfortunately, my gym doesn't have one. , although my old gym had one it was garbage.
Click to expand...

doesnt have what? t bar? just do it with the straight bar attachment for the cable machines under the Olympic bar. or v bar
 
R1balla said:
doesnt have what? t bar? just do it with the straight bar attachment for the cable machines under the Olympic bar. or v bar
Click to expand...

Or an Olympic bar in the corner with a DB sitting on it.
 
In. Caught up an everything :). Hope you enjoy PRRS as much as I do.
 
Today my back isnt even very sore. I know soreness = effectiveness, just throwing that out there. I felt like i blasted back. compared to chest day, my chest was shot. back just feels tight but ill get in the hot tub tonight for about 45 min to get it ready for my "powerlifting" day tomorrow.

edit: side note on supplements. Versa is gone, Erase is gone. I am now only using (other than my staples) Compound 20 and Forskolin 95. have about a week left on C20.
 
R1balla said:
Today my back isnt even very sore. I know soreness = effectiveness, just throwing that out there. I felt like i blasted back. compared to chest day, my chest was shot. back just feels tight but ill get in the hot tub tonight for about 45 min to get it ready for my "powerlifting" day tomorrow.

edit: side note on supplements. Versa is gone, Erase is gone. I am now only using (other than my staples) Compound 20 and Forskolin 95. have about a week left on C20.
Click to expand...

U put the negatives in?? Ever since I started doing 2-4 sec negatives on my back routine.. With extra emphasis on the stretch . I've been getting DOMs allday eryday lol n that really helped me put my mind to muscle while Doing it
 
R1balla said:
Today my back isnt even very sore. I know soreness = effectiveness, just throwing that out there. I felt like i blasted back. compared to chest day, my chest was shot. back just feels tight but ill get in the hot tub tonight for about 45 min to get it ready for my "powerlifting" day tomorrow.
Click to expand...

Did you mean soreness doesn't equal effectiveness? I wouldn't be too concerned about a lack of DOMS. I can have some highly effective workouts with very minimal to no soreness in the days that follow.
 
breezy11 said:
Did you mean soreness doesn't equal effectiveness? I wouldn't be too concerned about a lack of DOMS. I can have some highly effective workouts with very minimal to no soreness in the days that follow.
Click to expand...

Def agree here. Sore doesn't always = effectiveness.
 
bean5er said:
Def agree here. Sore doesn't always = effectiveness.
Click to expand...

Hmm hopefully sometimes it does cuz I did legs Sunday and its still a struggle to sit down and get back up
 
Danb2285 said:
Hmm hopefully sometimes it does cuz I did legs Sunday and its still a struggle to sit down and get back up
Click to expand...

I agree my legs always get hella sore, I just meant just cuz you're not sore doesn't mean it wasn't a great workout. My chest and shoulders hardly ever get sore.
 
bean5er said:
I agree my legs always get hella sore, I just meant just cuz you're not sore doesn't mean it wasn't a great workout. My chest and shoulders hardly ever get sore.
Click to expand...

Ha I know bud I agree too. I was just messin with ya. My shoulders/arms hardly ever get sore but my chest and legs get doms every week seems like.
 
Danb2285 said:
Ha I know bud I agree too. I was just messin with ya. My shoulders/arms hardly ever get sore but my chest and legs get doms every week seems like.
Click to expand...

Same here man.. But what I've noticed is when I do low volume heavy weight.. That's when I'll feel sore.. But when all I do is high volume lightweights.. I never get sore from that.. Maybe I don't damage enough fibers with the lighter weights?
 
atanocc said:
Same here man.. But what I've noticed is when I do low volume heavy weight.. That's when I'll feel sore.. But when all I do is high volume lightweights.. I never get sore from that.. Maybe I don't damage enough fibers with the lighter weights?
Click to expand...

The body adapts very well to what we put it through. That's why I like the idea of switching things up every so often (even if its something little).
 
atanocc said:
U put the negatives in?? Ever since I started doing 2-4 sec negatives on my back routine.. With extra emphasis on the stretch . I've been getting DOMs allday eryday lol n that really helped me put my mind to muscle while Doing it
Click to expand...

always do negatives with this routine, yes.

breezy11 said:
Did you mean soreness doesn't equal effectiveness? I wouldn't be too concerned about a lack of DOMS. I can have some highly effective workouts with very minimal to no soreness in the days that follow.
Click to expand...

yes. and im not concerned, was just throwing my thoughts out :D


Danb2285 said:
Hmm hopefully sometimes it does cuz I did legs Sunday and its still a struggle to sit down and get back up
Click to expand...

legs are always sore no matter what routine i do lol
 
4/17 - Wednesday

Today was my "powerlifting" day. Kept it low rep but did more compound lifts with a few accessory lifts mixed in between.

started with DC legs

Calf Raises (seated) - 70

Hamstring pull - 3 sets DC

Leg Press - window maker with 360 - slowly working my legs back

Deadlift (sumo)- 225x5 285x3 315x1 - felt great to finally go a little heavier on deads

front squat/ shoulder press (still have no clue what these are called) - 70x6 80x4 95x2

Side Raises - 3 sets reps 8-12
 
Nice numbers.

I think it is just called BB Front Squat to Press.
 
4/18

quick update. legs and back are shot from yesterday. hit the hot tub tonight to relax those muscles. i am officially off my stack so i will take a little break and then hop on Mass HGH and Anabeta for 8 weeks. i will TRY to take a 8 week break but we will see how long that lasts lol

btw, anybody have IGF 2, HGHup, or Mass HGH they wanna trade?
 
4/19

dont have time to chat right now, so ill just post my numbers then give my thoughts tonight. i saw some strength increases already which is awesome

BB Bench - 235x6 245x4 255x2
BB Incline - 185x6 205x4 225x2
Flys - 3 sets 6,4,2

BB Curl - 75x6 85x4 95x2
Preacher single hand machine - 50x6 55x4 60x2
Cable Curls - 3 sets 6,4,2

so as you can see, when u compare this lift and last friday's lift, i have gotten stronger. my bench is up, BB curl is up, and preacher.


4/20
I woke up very very sore today. my chest is crushed right now.
 
Hot tub is amazing for tight muscles. My only problem is that I get hot too fast and want to get out before they really loosen up.
 
classic34 said:
Hot tub is amazing for tight muscles. My only problem is that I get hot too fast and want to get out before they really loosen up.
Click to expand...

That's when I jump in the pool then swim as fast as I can to get back in lol

Btw, that's ten pounds gained on bench in one week...
 
R1balla said:
That's when I jump in the pool then swim as fast as I can to get back in lol

Btw, that's ten pounds gained on bench in one week...
Click to expand...

Uh, wow...I didn't even realize the difference. That's about as good as it gets for week to week progress!
 
classic34 said:
Uh, wow...I didn't even realize the difference. That's about as good as it gets for week to week progress!
Click to expand...

I'll post the comparisons tonight and will do that from now on so you guys can see any differences. Tomorrow starts the rep range week. Any tips on how to approach this?
 
classic34 said:
Uh, wow...I didn't even realize the difference. That's about as good as it gets for week to week progress!
Click to expand...

I can normally do 225x12 but those 4 second negatives kill but I'm at 235x6 with 4 second negs so that's huge improvement for one week I'd say!
 
4/22

second week of P/RR/S. This week is RR (obviously) - the weights listed to not include the machine weight

Back
T Bar Row - 80x9 90x8 100x7
DB Row - 80x12 85x11 90x10
Lat Pulldown - 120x15 125x14 130x13 ----low numbers, i know. but my back was shot

Triceps
Dips - 120x9 140x8 160x7
Overhead DB extension (standing) - 50x12 55x11 60x10
Tricep Rope Extension - 3 sets 15,14,13


Really loving this routine so far!
 
4/26

been studying all week, didnt lift wednesday. first missed day in a very very long time but my body needed it. Going today to hit chest and biceps and will throw in window maker squats to somewhat make up for wednesday. ill post my numbers tonight
 
4/28

Had a great workout Friday. Sorry for the delay. been really busy. I am still sore from Friday's workout. It was the last day of Rep Range week so here's what I did

BB Bench - 235x9 240x8 245x7

BB Incline - 160x12 170x11 185x10 ----my chest was shot, therefor low numbers

Flys - three sets 15,14,13

BB Curl - 75x9 85x8 95x7

Single Hang Preacher Curl - 45x12 50x11 55x10

Reverse Grip Curls - 3 sets 15,14,13


Edit: here are my numbers from last Friday from Power week


BB Bench - 235x6 245x4 255x2
BB Incline - 185x6 205x4 225x2
Flys - 3 sets 6,4,2

BB Curl - 75x6 85x4 95x2
Preacher single hand machine - 50x6 55x4 60x2
Cable Curls - 3 sets 6,4,2


as you can see, a HUGE increase in strength on flat bench, BB Curl, and preacher.
 
Power week, check. Rep range week, check. Shock week, underway!
 
classic34 said:
Power week, check. Rep range week, check. Shock week, underway!
Click to expand...

sooo looking forward to it.

I took muscle marinade for the heck of it and had a pretty darn good workout. i crashed after, but thats typical for me with MM. im getting ready to edit the previous post with my previous numbers so we can compare a little bit.
 
4/29

ok, i was sweating after the first exercise. wow. thats all i have to say.

Back

Lat Pull - 130x10 SS Seated V Bar Row - 135x10
145x9 SS " " 150x9
160x8 SS " " 165x8

Pull Up - BW SS Seated Wide Grip Row 105
BW SS 120
BW SS 135

T Bar Row - 65x10 drop, 55x6 drop, 45x2


Triceps
Reverse Grip BB Bench - 185x10 SS DB overhead ext 60 pounds
205x9 SS 65
225x8 SS 70


Tricep Rope Ext - (forget numbers) SS with Close Grip Bench 3 sets 10,9,8

Reverse Grip Straight Bar Ext - 10,6,2 drop
 
Looks demanding, that's for sure! I bet you were spent after that workout.
 
hey guys, i have a problem....

follow my new log in the supplement section. I will post link on this thread tonight. come see what my problem is in the new log
 
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