Sean's going for strength. [Forum Archive]

-->

Pages: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

Sean's going for strength.

(Click here to view the original thread with full colors/images)

Posted by: Seanp156

I've gotten a decent amount of mass, still definately not huge or where I want to be, but I was 158 in november and this morning I was 169.4lbs. I've decided I'd like to concentrate on strength a while and I'll use this journal for that. I'm going to start a P/RR/S routine next week and try that for 9 weeks. After that, I'll make changed if I need to to make gains, if not then I won't. I'm considering trying Westside, but right now P/RR/S seems more appropriate for me.

I've been on a bulking diet for a while getting about 3500-4000 cals a day of mostly clean food. Sometimes on Fridays and Saturdays I may eat a bit less due to irregular schedule/being out.

I don't really have specific goals regarding strength, as long as I'm improving I'm fairly happy. By the end of summer, I'd like to be 180lbs and 15% bf or under which shouldn't be too hard at this point.

Anyway, here's the routine I'm thinking of starting with, feel free to give advice as I've never done P/RR/S before and I just put this routine together on my own.

Power Week

Chest/Triceps/Shoulders

DB Flat Bench 2x 4-6

DB Incline Bench 2x 4-6

DB Shoulder Press 2x 4-6

Skull Crushers 2x 4-6

Cable Pushdowns 2x 6-8

Legs

Squats 2x 4-6

Leg Press 2x 4-6

Leg Extensions 3x 6-8

Leg Curls 2x 6-8

Seated Calf Raises 2x 6-8

Back/Biceps

BB Bent Over Rows 2x 4-6

BB Shrugs 2x 6-8

Hyper Extensions 2x 8-10

Pullups 2x 6-8

Lat Pull Downs 2x 8-10

Concentration Curls 2x 4-6

Rep Range Week

Chest/Triceps/Shoulders

DB Flat Bench 2x 8-10

DB Incline Bench 2x 8-10

DB Shoulder Press 2x 8-10

Skull Crushers 2x 8-10

Cable Pushdowns 2x 10-12

Legs

Squats 2x 8-10

Leg Press 2x 10-12

Leg Extensions 3x 10-12

Leg Curls 2x 8-10

Seated Calf Raises 2x 10-12

Back/Biceps

BB Bent Over Rows 2x 8-10

BB Shrugs 2x 10-14

Hyper Extensions 2x 10-14

Pullups 2x 8-10

Lat Pull Downs 2x 10-12

Concentration Curls 2x 8-10

Shock Week

Chest/Triceps/Shoulders

DB Decline Bench 2x 8-10

DB Arnold Press 2x 6-8

CG Bench Press 2x 6-8

Cable Pushdowns 2x 6-8

Lat Raises 2x 8-10

Legs

Hack Squats 2x 6-8

1 Leg Leg Press 2x 6-8 (each leg)

Leg Extensions 3x 6-8

Leg Curls 2x 6-8

DB Calf Raises 2x 10-14

Back/Biceps

Deadlifts 2x 4-6

Hang Cleans 2x 6-8

Pullups 2x 6-8

DB Rows 2x 6-8

Lat Pull Downs 2x 8-10

Standing Bicep Curls 2x 6-8

Posted by: APG

Hey Sean you have made some quality gains

would you mind posting your typical days diet. Any expectations on the gains who can expect over the next 9 weeks?

Posted by: Seanp156

In 9 weeks I don't really have any idea of the gains I'll make strength wise, but I'm guessing in 9 weeks I may be able to gain 8lbs if all goes well. Maybe get my squat up to 180ish for reps up from the 140-145ish it's at right now. Maybe get deadlifts up to 190 or so for 4-6 reps up from the 135 for 8 I'm at right now, and bench... I'm not really sure because I won't be doing flat BB presses during this split, but I'd think I may be able to do 160-170 for 4-6 after this up from the 145 for 6 I'm at now.

Also, here's my typical days diet during a weekday... Naturally, during the weekends I sleep in so I don't get quite as much food in.

Meal 1:

2 pieces whole wheat bread + 2 eggs + 1 slice American cheese = 390 calories 16g fat 40g carbs 23g protein

Protein shake (2 scoops whey, 16 oz 1% milk)

420 calories 9g fat 28g carbs 56g protein

Meal 2:

1 cup granola = 380 calories 6g fat, 78g carbs, 8g protein

Meal 3:

2 pb/j sandwhiches (white bread regrettably)

430 calories 20g fat 59g carbs, 20g protein

Meal 4(pre workout):

Kiwi 56 calories 13g carbs 1g protein

Nature Valley Oats n’ Honey granola bars (dry + crunchy)

180 calories 6g fat 29g carbs 4g protein

Creatine in water Pre workout

-

-

Post workout = Protein shake (2 scoops whey, 16 oz 1% milk)

420 calories 9g fat 28g carbs 56g protein

Creatine in water

Meal 5:

Salad with garlic expressions dressing, and grilled chicken + baby spinach

~255 calories 18g fat 15g protein

Meal 6: 2 morning star chicken sandwiches on whole wheat buns

560 calories 17g fat 76g carbs 26g protein

Meal 7: whole wheat bagel with peanut butter

400 calories 17g fat 51g carbs 17g protein

Protein shake (2 scoops whey, 16 oz 1% milk)

420 calories 9g fat 28g carbs 56g protein

Totals:

3911 calories 121g fat 402g carbs 282g protein

And then I may snack on other things such as carrots, kiwi may be changed to an apple on some days, meal 5 maybe be skinless chicken with vegetable instead of a salad, or in addition to. I also may add a tuna sandwich in on whole wheat bread for another 30 or so grams of protein.

Posted by: APG

look like a good diet maybe you should increase your protien intake a bit. I really need to sort my diet out thinking about starting a journal too. Will try and work out a diet on Thursday

Posted by: Seanp156

Sounds good, yeah I think you should start a journal

. As for getting more protein, I don't really think it's needed that much at 170lbs that's like 1.7x my bodyweight per gram, it would also be hard to do in a way. The biggest thing I could think of is changing meal 3 to one or two tuna sandwiches.

Posted by: APG

your right about your P amount, what supps are you taking any particular reason why you picked this program when you refer to 189 etc is that lbs or kg

Posted by: Seanp156

I'm using CEE that has NO2 in it (I wouldn't buy it seperately) and whey right now, I'm also taking a multi vitamin and a chewable vitamin C (I like the taste). Where did I refer to 189? I use lbs (pounds) for pretty much everything, since it's what I grew up with.

I basically picked this program because it seems fairly simple to me and the shock week keeps things interesting as far as changing things up. Also, I don't know my 1RM for bench, squat and deadlift so a Westside routine would be a bit difficult to come up with right now.

Posted by: APG

oh ok 189 was just a random figure, I was just referring to the numbers you were quoting didn't know if they were lbs or kg. How do you rate CEE was thinking of buying some? Keep the progress coming may follow this program myself

Posted by: Seanp156

CEE... I can't really say too much about it honestly, I only used monohydrate for like 1.5 weeks and then I got CEE for cheap at the Arnold Expo and started using it. I'm also, relatively speaking, a beginner so it's difficult to tell how to rate the CEE in terms of gains.

Pretty much all I've noticed is a better pump sometimes during workouts(which doesn't really matter) and more vascularity most all the time in my fore arms. Right now I'm just used to it being in me, so it's hard to make a comparison as far as before and after. I just started taking creatine in February and in march I stopped taking it for a week or so when I had my wisdom teeth taken out, so I haven't exactly been consitent with it.

Posted by: Seanp156

Ok, well I'm getting ready to start the routine tomorrow, can't wait !

Does anyone think there will be a problem of shoulder fatigue from doing flat db, then incline, then shoulder press? I'm somewhat worried by the time I get to shoulder presses my shoulders my be a little worn out.

I'm also thinking of adding another shoulder exercise in on the p/rr weeks, maybe upright rows, not really sure.

Posted by: gwcaton

Sean ,

are you training at home or a gym ?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Anyway, here's the routine I'm thinking of starting with, feel free to give advice as I've never done P/RR/S before and I just put this routine together on my own.

Power Week
Chest/Triceps/Shoulders

DB Flat Bench 2x 4-6
DB Incline Bench 2x 4-6
DB Shoulder Press 2x 4-6
Skull Crushers 2x 4-6
Cable Pushdowns 2x 6-8
I'd throw in a couple of sets of upright rows or lateral lifts for shoulders

Legs
Squats 2x 4-6
Leg Press 2x 4-6
Leg Extensions 3x 6-8
Leg Curls 2x 6-8
Seated Calf Raises 2x 6-8
I'd put in a couple of sets of Stiff leg dead lifts in for your Hams. Can use BB or Db

Back/Biceps
BB Bent Over Rows 2x 4-6
BB Shrugs 2x 6-8
Hyper Extensions 2x 8-10
Pullups 2x 6-8
Lat Pull Downs 2x 8-10
Concentration Curls 2x 4-6
HMMM.. if it was me I'd get rid of either the pullups or the pulldowns and add another biceps exercise unless you are counting on the work for your back to also be your biceps workout. But I'd definetly get rid of the Concentration curls as my main/only direct bicep exercise and do BB or Db curls.

Rep Range Week
Chest/Triceps/Shoulders
DB Flat Bench 2x 8-10
DB Incline Bench 2x 8-10
DB Shoulder Press 2x 8-10
Skull Crushers 2x 8-10
Cable Pushdowns 2x 10-12
Same suggestion as power week

Legs
Squats 2x 8-10
Leg Press 2x 10-12
Leg Extensions 3x 10-12
Leg Curls 2x 8-10
Seated Calf Raises 2x 10-12
If you want to follow the prrs principals a little more to the letter you are going to need 3 exercises for quads and hams . First set do 7-9 reps, 2nd set do 10-12 reps and 3rd set do 13 - 15 reps. So you will need to add SLDL's and probbly finish the hams off with single leg curls ( 1 leg at a time )

Back/Biceps
BB Bent Over Rows 2x 8-10
BB Shrugs 2x 10-14
Hyper Extensions 2x 10-14
Pullups 2x 8-10
Lat Pull Downs 2x 10-12
Concentration Curls 2x 8-10
Same as above , 3 exercises per bodypart so you can do the 3 different rep ranges so you will need to drop a couple of the back exercises and add a couple biceps exercises.

Shock Week
Chest/Triceps/Shoulders
DB Decline Bench 2x 8-10
DB Arnold Press 2x 6-8
CG Bench Press 2x 6-8
Cable Pushdowns 2x 6-8
Lat Raises 2x 8-10
Ok, Shock involves super set and drop sets. that means you do one set of something and then with no rest do a set of something else. then rest and do the same thing again. To make it a little more complicated you need to do your first set for chest with an isolation type exercise, say cable crossovers then bench press.
Second group will be a compound exercise super set with an isolation move , Say .. Incline bench press with flyes . after youfinish your 2 super sets of these you need a drop set for chest. Maybe weighted dips or decline db bench. whatever you chose do 8-10 reps then drop the weight and do 6-8 reps .
So you are going to need a few more exercises for this workout

Legs
Hack Squats 2x 6-8
1 Leg Leg Press 2x 6-8 (each leg)
Leg Extensions 3x 6-8
Leg Curls 2x 6-8
DB Calf Raises 2x 10-14
you are going to need more exercises here too. Super set leg ext w/squats. hack squats w/leg extensions and for a drop set maybe lunges. For hams try super set of leg curls w/SLDL and finish withdrop set of single leg leg curls

Back/Biceps
Deadlifts 2x 4-6
Hang Cleans 2x 6-8
Pullups 2x 6-8
DB Rows 2x 6-8
Lat Pull Downs 2x 8-10
Standing Bicep Curls 2x 6-8
Going to need more exercises here too . and your reps need to be 8-10 for the super sets and your drop sets will need to be 8-10 for the first part , drop your weight and then 6-8

Just trying to help , hope i didn't mess with your head . Maybe it would be easier if you took a look at the outline of my wo's on page 50 of my prrs journal in my sig.

Power week reps should be 4-6
rep range week reps should be 7-9, the 10-12 , then 13-15
Shock week reps should be 8-10 for super sets , 8-10 then 6-8 for drop sets

Good luck !

Posted by: Seanp156

Wow, looks lot I need to change some stuff around. Anyway, thanks for stopping in and giving some advice. It might take me a couple days to actually have a written copy of my revised routine, probably this weekend, but I'll take into consideration what you said for today and thursday.

And also, I'm training at a gym, not at home. Only bad thing is they don't have mirrors

. So I really have to work to feel the form on every exercise

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Wow, looks lot I need to change some stuff around. Anyway, thanks for stopping in and giving some advice. It might take me a couple days to actually have a written copy of my revised routine, probably this weekend, but I'll take into consideration what you said for today and thursday.

And also, I'm training at a gym, not at home. Only bad thing is they don't have mirrors

. So I really have to work to feel the form on every exercise

Sean,

No problem, i 'm just glad you didn't think i was being an asshole.

I don't often give advise 'cos i don't communicate my thoughts very well sometimes.

But anyway if you have anymore questions feel free to ask. This is my third time through ( i think ) on PrrS.

Oh and PreMier ( Jake) was just kiddin with his "PRRShit pfft "comment. He has something against PRRS but usually just jokes about it .

Posted by: Seanp156

No, it's cool, I actually understood really well what you were saying about my routine, it just shows I have a lot to learn about it and adjust my routine accordingly.

I thought he wasn't making fun of me personally about the PRRS thing, since I'm new to it

Posted by: Seanp156

Here's today's results, overall it was a pretty good workout, but 6 sets of presses in a row can be exhausting, but then again after a week off maybe it's just me

. Also, here's my measurements...hopefully I will improve these over the next few months, when I started back in november my chest was around 37-38, and my biceps were probably 13 or so, no idea about quads and calves when I started.

Forgot to add, last week, when I took off from lifting, I did cardio tues and thurs. On thursday I did some warmup laps running, then the elliptical for 20 mins on the highest incline and 8-10 resistance(whatever that means). After that I sprinted a couple laps (track is 1/10 mile) and jogged a little more. Today when I jogged my calves kill, and they still do, not really sure what's up.

Today's also my b-day as well, I'm 19 now.

4-26-05 measurements:
Biceps - 14"

Chest - 40"
Waist - 33.5"
Hips - 35"
Thighs - 24"
Calves - 15"
Forearms - 11.25"
Neck - 16"
Height - 5'10"
Weight - 171lbs
BF- approx 14-16%

Workout -

4-26-05BEGIN P/RR/S

Power Week

Chest/Tris/Shoulders/Abs

DB Flat Benchpress

1st set – 55lbs 6 reps

2nd set – 55lbs 5 reps

DB Incline Benchpress

1st set – 45lbs 6 reps

2nd set – 45lbs 6 reps

DB Shoulder Press

1st set – 45lbs 6 reps

2nd set – 45lbs 6 reps

Skull Crushers

1st set – 55lbs 6 reps

2nd set – 50lbs 6 reps

Cable Pushdowns

1st set - 100lbs 8 reps (a little too light)

2nd set – 120lbs 8 reps

Upright Rows

1st set – 55lbs 6 reps (also a little light)

2nd set – 65lbs 6 reps

Hip Raises

1st set – 20 reps

2nd set – 15 reps

Reverse Decline Situps

1st set – 30 reps

2nd set – 20 reps

Posted by: gwcaton

Hey Happy Birthday !
Wo looks pretty good , but I would do the upright rows after the db Shoulder press.

Posted by: Seanp156

Thanks, as my birthday present, I get to work on two papers, and a large reading assignment all due tomorrow

YAY !

Yeah, I suppose doing the upright rows after shoulder press would make sense

Anyways, thanks for your help

Posted by: Seanp156

Ok, here's todays workout. I pretty much hate leg day... I was kind of in a bad mood before hand, and I feel like all I did worthwhile was leg press. I'm still struggling with squats and SLDL as far as deciding what weight is appropriate and keeping good form (not in a cheating way, but in an avoiding injury way). I think I slightly pulled my hamstring on SLDL, but it's not that bad, just a little pain when it's streched out. Oh well...

4-28-05

Legs/Abs

Squats

1st set – 155lbs 5 reps

2nd set – 145lbs 5 reps

SLDL

1st set – 135lbs 6 reps

2nd set – 135lbs 7 reps

Leg Press

1st set – 360lbs 6 reps PR

2nd set – 400lbs 6 reps PR

Leg Extensions

1st set – 115lbs 8 reps

2nd set – 130lbs 8 reps

Leg Curls

1st set – 110lbs 8 reps

2nd set – 120lbs 8 reps

Seated Calf Raises

1st set – 205lbs 7 reps

2nd set – 190lbs 7 reps

Decline Situps

1st set – 25lbs plate 21 reps

2nd set – 35lbs plate 18 reps

Weighted Crunched (machine)

1st set – 90lbs 16 reps

2nd set – 100lbs 12 reps

Posted by: gwcaton

Nice wo !

Congrats on the PR's !

Posted by: Seanp156

Thanks

My legs are feeling pretty sluggish now, can't wait to see how they feel tomorrow.

Posted by: Seanp156

Today's workout was great, got a very nice pump in my lower back + bis and it felt nice

I think the hyper extensions are EXACTLY what I need to get my squats and deadlifts to go up, because right now they're on par and often less than my benchpress, and I think it's due to a relatively weak lower back. I love back day, maybe even better than chest day, I just like the way pulling weight feels a lot. Also, the little cardio session I did to cool off is crazy after leg day on thursday. I can hardly walk now and my calfs are killing me.

Anyway, here's the workout.

Saturday

4-30-05

Back/Biceps

BB Bent Over Rows

1st set – 155lbs 6 reps

2nd set – 145lbs 6 reps

BB Shrugs

1st set – 185lbs 10 reps PR

2nd set – 205lbs 7 reps (grip’s the main problem with these) PR

Hyper Extensions

1st set – 25lbs plate 10 reps

2nd set – 25lbs plate 10 reps

Lat Pull Downs (cables)

1st set – 220lbs 10 reps

2nd set – 220lbs 10 reps (I can’t get anymore weight on these b/c the stack is 200lbs, and I can only find 20lbs worth of rubber weights around the gym…)

BB Curls

1st set – 75lbs 6 reps PR

2nd set – 70lbs 4 reps

Concentration Curls

1st set – 30lbs 5 reps PR

2nd set – 25lbs 6 reps

Cool off – sprint 2 laps, jog 3 laps, sprint 1 lap (1/10th mile indoor track)

Posted by: gwcaton

Nice wo ! Got to be . Especially when you feel good afterwards and get some PR's too.!

What grip you using on lat pulldowns ?
Is the weight stack open or enclosed ? Mine is open so I take a rubber bungee cord and hang a 5 or 10 lb plate on to it whenever I need it.

Posted by: Seanp156

Wide overhand grip on the lat pull downs, what exactly do you mean by open or closed? I remember when some big guy went to my gym for a while, he'd rig the thing somehow and got a 45lbs plate on there, but he did something weird with the pins, like grabbed another from a machine for a sec to go through the barbell hole of the plate. I don't think the staff likes that too much though.

Posted by: Pylon

Those pulldowns are impressive. Nice work!

I've actually seen the staff at my gym stand on top of the weight stack to increase pounds when needed...

Posted by: Seanp156

Quote:

Originally Posted by Pylon

Those pulldowns are impressive. Nice work!

I've actually seen the staff at my gym stand on top of the weight stack to increase pounds when needed...

Thanks

It is a pulley weight stack thought (not plates), and the resistance really does vary on those quite a bit according to what brand/model etc it is, so it's hard to compare it to other pulldowns.

How would they stand on the weight stack? lol At least with the kind I use, that wouldn't be possible. That does seems kind of funny though.

Posted by: Seanp156

Alright gw, I revised my PRRS routine and here's what I came up with. I'm a little uncertain about the shock week, just thinking about it, I imagine death

. On the shock week, are dropsets only supposed to be 2 sets, or as many sets as you can do?

Power Week
Chest/Triceps/Shoulders

DB Flat Bench 2x 4-6
DB Incline Bench 2x 4-6
DB Shoulder Press 2x 4-6

Upright Rows 2x 4-6
Skull Crushers 2x 4-6
Cable Pushdowns 2x 6-8

Legs
Squats 2x 4-6

SLDL 2x 4-6
Leg Press 2x 4-6
Leg Extensions 3x 6-8
Leg Curls 2x 6-8
Seated Calf Raises 2x 6-8

Back/Biceps
BB Bent Over Rows 2x 4-6
BB Shrugs 2x 4-6
Hyper Extensions 2x 8-10
Lat Pull Downs 2x 4-6

BB Curls 2x-4-6
Concentration Curls 2x 4-6

RepRange Week (7-9, 10-12, 13-15)
Chest/Triceps/Shoulders
DB Flat Bench 3x 7-15
DB Incline Bench 3x 7-15
DB Shoulder Press 3x 7-15

Upright Rows 3x 7-15
Skull Crushers 3x 7-15
Cable Pushdowns 3x 7-15

Legs
Squats 3x 7-15

SLDL 3x 7-15
Leg Press 3x 7-15
Leg Extensions 3x 7-15
Single Leg Curls 3x 7-15
Seated Calf Raises 3x 7-15

Back/Biceps
BB Bent Over Rows 3x 7-15
BB Shrugs 3x 7-15
Hyper Extensions 3x 7-15
Lat Pull Downs 3x 7-15

BB Curls 3x 7-15
Concentration Curls 3x 7-15

Shock Week
Chest/Triceps/Shoulders
Super set: DB Decline Bench 2x 8-10/Decline DB Flyes 2x 8-10

Dropset: DB Flat Bench start 8-10 reps, go down weights
Super set: DB Arnold Press 2x 8-10/Lat Raises 2x 8-10

Drop set: Upright Rows start 8-10, go down weights
Super set: CG Bench Press 2x 8-10/Skull Crushers 2x 8-10

Drop set: Cable Pushdowns start 8-10, go down weights

Legs
Super set: Hack Squats 2x 8-10/ Leg Extensions 2x 8-10

Drop set: DB Lunges 2x 8-10 (alternating legs)
Super set: Leg Curls 2x 8-10/SLDL 2x 8-10
Drop set: Single leg leg curls 2x 8-10

DB Calf Raises 3x-10-12

Back/Biceps
Super set: Deadlifts 2x 8-10/Hyper Extensions 2x 8-10

Drop set: Hang Cleans 2x 8-10
Super set: Pullups 2x 8-10/Standing Bicep Curls 2x 8-10

Drop set: DB Rows 2x-8-10

Posted by: Pylon

Good looking plan. I don't envy trying that one...OK, I do a little...

The stack at my gym is an open cable system. The gym climbed on the back and stood on the top plate, holding onto the top of the equipment for balance. He is one of the smaller guys there, prob goes about 140 I think. The other guy added about half the stack, so he had to be doing 250 or so. Yeah, it was fun to watch. I dream of the day I can ask someone "Hey, can you stand on this stack so I can lift you? There aren't enough plates on it for me..."

Posted by: gwcaton

Sean,

Dropsets can be what you want. drop it at least once . most go for two drops. Say you are using 110 lbs for 10 reps, Drop the weight and do 6-8 reps, drop the weight again and try to get 6-8 more reps.

Also,
2 supersets are recommended for each bodypart.
you need to do one of the supersets with an isolation exercise first and then a compound exercise. The other superset needs to be a compound exercise first then a isolation type exercise. Then do your dropset exercise.

have fun !

Posted by: Seanp156

So.... does my shock week look alright? What should I change if anything?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

So.... does my shock week look alright? What should I change if anything?

Heres an example of what I would do/change . Choice of exercises are up to you. The main thing I'm trying to get across is you need more super sets than you have listed , at least thats my understanding of how it works.

Shock Week
Chest/Triceps/Shoulders
Super set #1: DB Decline Flyes 8-10/Decline DB Bench 8-10 do 1-2 sets
Super set #2: Incline BB or db bench 8-10/Cable crossovers 8-10 do 1-2 sets
Dropset: DB or BB Flat Bench start 8-10 reps, go down weights do 6-8 reps., can do one more drop if yiou want

Super set #1: DB Arnold Press 8-10/Lat Raises 8-10 do 1-2 sets
Super set #2: seated bent over lateral lifts 8-10/Military press 8-10 do 1-2 sets
Drop set: Upright Rows start 8-10, go down weights do 6-8 reps, can do another drop

Super set #1: CG Bench Press 8-10/Skull Crushers 8-10 do 1-2 sets
Super set #2: Weighted bench dips 8-10/kickbacks 8-10 do 1-2 sets
Drop set: Cable Pushdowns start 8-10, go down weights do 6-8 reps , can do another drop

This is just an example of what I mean. Hope it's understandable. Like I've said , sometimes I just don't communicate my thoughts very well.

Posted by: Seanp156

Nah I kind of get it... I guess I'm mostly having a little trouble coming up with lots of leg and back exercises I like that are different than the power and rep range weeks.

Posted by: Seanp156

Today was another pretty good workout. It was my first rep range day ever, and it's more exhausting then I thought it would be. I never thought I'd have to be DB shoulder pressing with 25lbs DB's again haha. I defintaly got an insane pump in my forearms and triceps, and guessing the forearm thing was from the upright rows.

I failed to mention last week, but the Incline DB presses feel a little weird to me warming up because of a past injury. I may have mentioned in another journal that I broke my left collar bone in a rather stupid accident 3 years ago. For the first 2 or so warmup sets the bone bothers me a bit and after that it's pretty much fine so I have to be absolutely sure to warm up on this, but I do on everything except abs anyway.

I'm a bit concerned that 18 sets is too much, however.... maybe I should cut back a set on 3 or so exercises?

REP RANGE WEEK

Tuesday

5-2-05

Chest/Triceps/Shoulders/Abs

DB Flat Bench

1st set – 55lbs 8 reps PR? I *might* have done this declined before, not sure may have been 50lbs

2nd set – 45lbs 10 reps

3rd set – 40lbs 13 reps

DB Incline Bench

1st set – 40lbs 9 reps

2nd set – 35lbs 10 reps

3rd set – 30lbs 12 reps

DB Shoulder Press

1st set – 35lbs 8 reps

2nd set – 30lbs 10 reps

3rd set – 25lbs 13 reps

Upright Rows

1st set – 65lbs 9 reps PR

2nd set – 55lbs 10 reps

3rd set – 45lbs 13 reps

Skull Crushers

1st set – 45lbs 8 reps

2nd set – 35lbs 12 reps

3rd set – 35lbs 15 reps

Cable Pushdowns

1st set – 100lbs 8 reps

2nd set – 90lbs 11 reps

3rd set – 80lbs 14 reps

Hip Raises

1st set – 20 reps

2nd set – 15 reps

Decline Reverse Situps (obliques)

1st set – 30 reps

2nd set – 20 reps

Oblique Crunches

1st set – 25 reps (each side)

V-up Situps

1st set – 12 reps

Posted by: gwcaton

Sean ,

did you do this as a circuit type workout ? Looks like it to me. If not I don't think you understand the rep range wo.

The reason you need 3 exercises per body part is so you can do one exercise for each rep range. Example : all your Db flat bench should of been in the 7-9 rep range. All your Db incline bench should of been in the 10 -12 rep range and your third chest exercise should of all been in the 13-15 rep range. Same for Delts and tri's.

Numbers look good though

Posted by: Seanp156

Well damn, I feel retarded now...Haha. So, you just do one set per exercise then? I thought it was 3 sets per exercise in the order 7-9 reps, 10-12, 13-15, but I guess I didn't understand it right

Posted by: Archangel

Hey Brother, good lookin numbers and congrats on the PR's!!!
You do 3 set each exercise and 3 different exercises!!!
Example:
Exercise 1
Bench 3 sets at 7-9 reps
Exercise 2
Incline Bench 3 sets at 10-12 reps
Exercise 3
Incline Flyes 2-3 sets at 13-15 reps

Does that make it clearer for you or did I just confuse you more? LOL
Really nice lookin w/o there Brother!!!

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Well damn, I feel retarded now...Haha. So, you just do one set per exercise then? I thought it was 3 sets per exercise in the order 7-9 reps, 10-12, 13-15, but I guess I didn't understand it right

LOL

No , you need to do 3 different exercises per body part you are working.

You did chest so you did Db flat bench, Db incline bench and should of done another chest exercise ( lets say you did Db flyes ).
You should of done 3 sets of Db flat bench at 7-9 reps per set, After doing 3 sets of 7-9 reps on Db bench you should of done 3 sets of Db incline bench for 10-12 reps per set. Then you should of done 3 sets of Db flyes at 13 -15 reps per set.

then you would of done the same with your delts and tri's . 3 separate exercises per body part. 1st exercise do 3 sets of 7-9 reps each. do all 3 sets before going to next exercise. 2nd exercise do 3 sets of 10-12 reps each. Do all 3 sets before going to the next exercise. 3rd exercise do 3 sets of 13-15 reps each. Same for each wo no matter what the body part is .

Posted by: Seanp156

That would mean I'd have to do more than the 18 sets per workout on chest/tricep/shoulder day. Doesn't that seem a little much? I thought about 15 was the most you would want?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

That would mean I'd have to do more than the 18 sets per workout on chest/tricep/shoulder day. Doesn't that seem a little much? I thought about 15 was the most you would want?

You'd have to ask GoPro or Riss or one of the other PRRS masters about that but thats the only way you're gonna get the 3 different rep ranges . I'm sure you could drop one set on the exercise you're doing the 13-15 rep range . That would get you down to 15 sets or so .

If you'll look at my chest wo I did 3 sets on the first 2 exercises and 2 on the 3rd. On the biceps I only did 2 sets for each exercise ( smaller muscle so did fewer sets . plus the bi's get indirect wo from the back wo )

Prrs is flexible. The main point I was trying to get across this time was that you needed 3 exercises per body part so you could do 1 exercise for each rep range.

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Hey Brother, good lookin numbers and congrats on the PR's!!!
You do 3 set each exercise and 3 different exercises!!!
Example:
Exercise 1
Bench 3 sets at 7-9 reps
Exercise 2
Incline Bench 3 sets at 10-12 reps
Exercise 3
Incline Flyes 2-3 sets at 13-15 reps

Does that make it clearer for you or did I just confuse you more? LOL
Really nice lookin w/o there Brother!!!

Oh wow, I totally missed your post somehow, thanks for stopping by. Yeah it makes sense, I think I'm getting the message now

Gotta go, time to hit the gym right now, post when I get back

Posted by: Seanp156

Well, lately I've been almost killing myself on leg days, especially on the Leg Press... So much pain, but I kind of like it... Call me sick

. Half way through, when I started SLDL's my leg were literally tingling, and I could hardly walk. I didn't do abs today either, which I used to do on leg day, but I was too tired, so I think I'll change em to back day. Also, after the leg presses my right hip felt a little weird. It still does now, but not as bad, I hope it's not a problem...

5-5-05

Legs

Squats

1st set – 135lbs 8 reps

2nd set – 135lbs 8 reps

3rd set – 135lbs 7 reps

Leg Press

1st set – 360lbs 12 reps

2nd set – 360lbs 12 reps

Leg Ext.

1st set – 80lbs 13 reps

2nd set – 70lbs 13 reps

SLDL

1st set – 125lbs 9 reps

2nd set – 135lbs 8 reps

3rd set – 135lbs 7 reps

Leg Curls

1st set – 95lbs 12 reps

2nd set – 105lbs 10 reps

Seated Calf Raises

1st set – 160lbs 11 reps

2nd set – 145lbs 10 reps

3rd set – 145lbs 10 reps

DB Calf Raises (threw these in almost as a super set to failure b/c my calfs aren't doing too geat).

1st set – 60lbs 16 reps (as in 60lbs in each hand)

Single Leg Leg Curls

1st set – 40lbs 15 reps (each leg)

2nd set – 50lbs 13 reps

Posted by: Archangel

VERY NICE W/O there Brother!!! Good lookin numbers!!! I happen to think a little like you too, I really do enjoy legs, so I guess we both are sick!!!

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Oh wow, I totally missed your post somehow, thanks for stopping by. Yeah it makes sense, I think I'm getting the message now

Gotta go, time to hit the gym right now, post when I get back

Glad I could help ya out!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

VERY NICE W/O there Brother!!! Good lookin numbers!!! I happen to think a little like you too, I really do enjoy legs, so I guess we both are sick!!!

Thanks! I don't really know if I can say I like leg day except squats and leg press, but I just push myself pretty hard on leg day. I like the way back/biceps and chest/tri/shoulder day feels better and I find the lifts more fun than leg day, but it's not all about fun.

Posted by: LW83

I love legs days

I leave so exhuasted though!

Posted by: Archangel

Quote:

Originally Posted by LW83

I love legs days

I leave so exhuasted though!

Posted by: Seanp156

I guess I have a love/hate relationship with leg day, but I leave exhausted either way

Posted by: Seanp156

Here's todays workout. Rep Range is pretty tough, I can only imagine what shock will be like next week. Overall things were pretty good. I decided not to follow P/RR/S to the letter, because I just think I would end up having too many sets and it wouldn't benefit me as much, so I generally have more sets on the larger muscles than the smaller ones.

Cardio's getting kind of annoying now... Mostly because I've put quite a bit of size on my legs and they rub against each other walking/running and it gets a rash

.

Saturday

5-7-05

Back/Biceps

BB Bent Over Rows

1st set – 145lbs 9 reps

2nd set – 135lbs 8 reps

3rd set – 135lbs 8 reps

BB Shrugs

1st set – 185lbs 12 reps

2nd set – 205lbs 10 reps

3rd set – 195lbs 7 reps (lost grip)

Hyper Extensions

1st set – 25lbs plate 15 reps

2nd set – 25lbs plate 13 reps

Wide Grip Lat Pull Downs

1st set – 200lbs 15 reps

2nd set – 200lbs 15 reps

BB Curls

1st set – 65lbs 7 reps

2nd set – 60lbs 7 reps

Concentration Curls

1st set – 20lbs 10 reps

2nd set – 20lbs 10 reps

Standing DB Curls (alternating)

1st set – 25lbs 11 reps (left arm failed on 12)

Decline Weighted Situps

1st set – 25lbs plate 30 reps

2nd set – 35lbs plate 20 reps

Weighted Crunches (machine)

1st set – 80lbs 20 reps

2nd set – 90lbs 16 reps

Cardio – 1 mile on treadmill

Posted by: Archangel

Wow, Good lookin numbers there Brother!!! I don't think P/RR/S has too many sets for me, but you know how you respond so your prolly doin the right thing!!! Keep it up

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Wow, Good lookin numbers there Brother!!! I don't think P/RR/S has too many sets for me, but you know how you respond so your prolly doin the right thing!!! Keep it up

Thanks Arch

. For me, I think 12-15 sets on the main muscles I'm doing (so, not including abs) is just right. I still need to firm up exactly what I'm doing next week for shock week but I'll probably do that while I'm eating before I go to the gym. I do need to remember not to eat as much before going to workout though, I had a little too much granola and apple before hand today and felt like hurling by the time abs came around

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Here's todays workout. Rep Range is pretty tough, I can only imagine what shock will be like next week. Overall things were pretty good. I decided not to follow P/RR/S to the letter, because I just think I would end up having too many sets and it wouldn't benefit me as much, so I generally have more sets on the larger muscles than the smaller ones.

Thats the way to do it. Adhere to the principles and adjust the volume to work for you

Nice wo

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Thats the way to do it. Adhere to the principles and adjust the volume to work for you

Nice wo

Thanks bud, you're getting ready to go into shock week next week too aren't you?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Thanks bud, you're getting ready to go into shock week next week too aren't you?

Yup , Shock -legs tomorrow

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Thanks Arch

My pleasure!!! Brother Gary said it best, you adjust to your needs, good call!!! Shock week next week huh? Ooooooooooooh let the FUN begin!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

My pleasure!!! Brother Gary said it best, you adjust to your needs, good call!!! Shock week next week huh? Ooooooooooooh let the FUN begin!!!

Haha, I hope it's fun and I don't end up killing myself haha. I'm afraid of over-estimating my strength during supersets and I'll end up having my arms give out on arnold presses or something

Posted by: b_reed23

Hey Sean!! I thought I'd drop in and check out your journal...your in the same phase that I am...trying to figure things out!! The only advise I have to offer is to be sure that you are getting the correct RI on each different week...I'll drop in again later...though it looks like your workouts are excellent, congrats on the PR's!! BILLIE

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

Hey Sean!! I thought I'd drop in and check out your journal...your in the same phase that I am...trying to figure things out!! The only advise I have to offer is to be sure that you are getting the correct RI on each different week...I'll drop in again later...though it looks like your workouts are excellent, congrats on the PR's!! BILLIE

Thanks for stopping in BILLIE. What exactly are RI's? I've seen them mentioned a lot, but never bothered to figure out what it stands for.

Posted by: Archangel

Rest Intervals i believe!!!

Posted by: Seanp156

Ah ok. I never really count the time in between but it's neven greater than 2 minutes. It's usually anywhere from 30 seconds to 2 minutes depending on the exercise.

Posted by: b_reed23

for power week you want to take 3-5 min RI, for Rep Range week take 2-3 min intervals, and for shock it is just as much time as it takes to recoup...there are certainly a lot of aspects to this w/o...I am still learning too!!

Posted by: Seanp156

Today's workout was very tough... It's very hot an humid out and that didn't exactly work the best for my first shock day ever!

The total workout time from the time I got in the gym to the time I left was pretty long. Longer than I would like at about 1 hour, 45 mins and I didn't mess around, or take long RI's at all either. Between sets, the longest I would take would be two minutes, usually around 1. And of course, no breaks during super sets except getting it set up, same with dropsets.

I left sweating like a pig, and could hardly pure the milk for my protein shake when I got home

.

Tuesday

5-10-05

Chest/Triceps/Shoulders/Abs

Super Set: DB Decline Flyes…Decline DB Bench

1st set: 20lbs 10 reps…….40lbs 10 reps

2nd set: 15lbs 10 reps……..40lbs 8 reps

Super Set: Incline DB Bench…Cable Crossovers

1st set: 35lbs 8 reps……….25lbs 10 reps

2nd set: 30lbs 8 reps………25lbs 8 reps

Dropset: DB Flat Bench

1st set: 40lbs 8 reps

2nd set: 35lbs 7 reps

3rd set: 30lbs 8 reps

4th set: 25lbs 8 reps

Super set: DB Arnold Press…Standing Lat Raises

1st set: 25lbs 8 reps………15lbs 9 reps

2nd set: 25lbs 9 reps……….15lbs 9 reps

Super set: seated rear lat raises…DB Military press

1st set: 10lbs 10 reps………..30lbs 9 reps

Dropset: Upright Rows

1st set: 45lbs 10 reps

2nd set: 40lbs 8 reps

3rd set: 35lbs 8 reps

4th set: 35lbs 8 reps

Super set: CG Bench press…Skull Crushers

1st set: 95lbs 10 reps……45lbs 10 reps (could’ve used more for both)

Super set: BW Dips...kickbacks

1st set: 6 reps……15lbs 9 reps

Dropset: Cable Tricep Pushdowns

1st set: 80lbs 10 reps

2nd set: 70lbs 8 reps

3rd set: 65lbs 8 reps

4th set: 60lbs 6 reps

Decline Reverse situps

1st set: 30 reps

2nd set: 20 reps

Vertical Hip Raises

1st set – 15 reps

2nd set – 15 reps

Cardio – 10 mins on stairmaster.

Posted by: gwcaton

looks like you really tore it up today

Just wait until leg day

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

looks like you really tore it up today

Just wait until leg day

Yeah, I was exhausted, but I just don't like the fact that I can't do as much weight as I can on power week. It makes me feel like I'm limiting myself somehow, even though the workout goals are totally different. But I guess that's the whole point of having a power week eh?

As for leg day.....Yeah....I can't wait.....

Posted by: Archangel

Awesome w/o there Brother!!! I agree with Gary, Leg day is another story!!!

Posted by: shiznit2169

where do you live seanp?

if you lift at your local gym, shouldnt they have AC? If not im assuming u lift at home? ..ive never heard of a gym being hot and humid .. usually gyms are cool and have ac + music like my gym does

Posted by: Seanp156

I'm lifting at a gym, and they do have A/C, but I'm wondering if it wasn't working or something? It is REALLY humid today though, so maybe it can carry over indoors a bit?

And Arch...You and Garry are scaring me away from leg day now

I was going to try and get some school work done tonight, but I'm a zombie after today's workout, so that'll have to wait until tomorrow... Mostly focusing on eating and staying awake until bed time hahaha

Posted by: Archangel

Quote:

Originally Posted by Seanp156

And Arch...You and Garry are scaring me away from leg day now

Now now Mister, If you wanna dance, YOU gotta pay the band!!!

Just kidding!!! You can do it, and I can't wait to see the numbers you throw around!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Now now Mister, If you wanna dance, YOU gotta pay the band!!!

Just kidding!!! You can do it, and I can't wait to see the numbers you throw around!!!

Lol, I don't think I'd consider skipping, I'm just not exactly looking forward to it now. Also it's shock week, so I don't know if there are going to be much numbers being thrown around

! It's amazing how much less weight you can do with little or no RI's and isolation exercises in the middle of compound lifts.

After today, I'm concerned I'll be too exhausted after leg day(Thursday) to write my essay and do my reading assignment due Friday !! Maybe a couple hour nap after working out will help

Also, as soon as school's out and I have a little more time, I'll probably switch to a 4 day split and take shoulders off chest day and group them with something else. I don't really have many ideas for this yet, but I think it'd be good to seperate them if I can.

Thanks for the encouragement guys, it helps

Posted by: b_reed23

looking great sean!! I know you don't beleive me..but when you can't pour your milk without spilling it, it's a good sign!! lol...

Posted by: Seanp156

Thanks

Haha, yeah I didn't quite spill it, but it was hard to not spill it none-the-less.

Posted by: LW83

My gym was freaki'n humid yesterday too! I think it's from all the hot ladies

Posted by: Seanp156

Quote:

Originally Posted by LW83

My gym was freaki'n humid yesterday too! I think it's from all the hot ladies

Haha, it could be

Posted by: Archangel

Hey, wheres the leg numbers???

Posted by: Seanp156

Leg day isn't until tomorrow (thursday)

Posted by: LW83

That's my leg day too! wanna have a squat comp ?

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Leg day isn't until tomorrow (thursday)

Posted by: Seanp156

Quote:

Originally Posted by LW83

That's my leg day too! wanna have a squat comp ?

As long as I can use lighter weight and I'm still able to win somehow

Actually, I'm not sure if I'll be doing normal squats tomorrow....I'm not even sure what I'm doing yet for shock/legs !!! I need to add some exercises.

Posted by: Seanp156

Alright, here's the leg day... Overall it was decent I suppose, but I have some questions. Garry, you do BB hack squats right? Is it normal to only be able to do about 1/2 of what you squat normally to parallel b/c I find 85-95lbs very difficult for me.

Also, no matter what I did, I wasn't really able to totally fatigue my legs today. When I was doing the exercise it felt great and burned, as well as shortly after, but after about 20 seconds of walking around they don't feel that bad. I even threw in the leg press to pretty much failure at the end to try and finish everything off. My legs are tired, but I want them to be in pain !

Of course, I could be talking too soon, they'll probably be killing tomorrow.

Thursday

5-12-05

Legs

Super set: Hack squats…..Leg Extensions 2x 8-10

1st set: 85lbs 8 reps…..100lbs 10 reps

2nd set: 85lbs 8 reps…..100lbs 8 reps

Drop set: DB Lunges

1st set: 30lbs 12 reps

2nd set: 25lbs 8 reps

3rd set: 20lbs 8 reps

4th set: 20lbs 8 reps

Super set: Leg Curls……….SLDL

1st set: 100lbs 10 reps….115lbs 10 reps

2nd set: 110lbs 10 reps….115lbs 10 reps

Drop set: Single Leg Leg Curls

1st set: 55lbs 10 reps (each leg)

2nd set: 50lbs 8 reps

3rd set: 45lbs 8 reps

4th set: 40lbs 8 reps

Super set: Seated Calf Raises………DB Calf Raises

1st set: 160lbs 10 reps…………..60lbs 10 reps

2nd set: 160lbs 10 reps…………..65lbs 10 reps

Drop set: DB Calf Raises

1st set: 60lbs 14 reps

2nd set: 55lbs 8 reps

3rd set: 50lbs 8 reps

4th set: 45lbs 9 reps

Leg Press: 270lbs 14 reps

Posted by: gwcaton

Sean,

For me , yes I used about half of what I squat for BB hack squats . So i guess that makes it normal , as long as we don't ask anybody else . LOL

And I'm sure you will feel it tomorrow or next day

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Sean,

For me , yes I used about half of what I squat for BB hack squats . So i guess that makes it normal , as long as we don't ask anybody else . LOL

And I'm sure you will feel it tomorrow or next day

Lol, I'm sure it's normal then

Yeah, hopefully I will feel it more painfully tomorrow, now it's just... After I've been sitting a while, it feels really weird to get up and walk and going up the stairs is a little weird too.

Also, for back day, what should I superset deadlifts with? I'm thinking either shrugs or hyper extensions, but I'm not really sure. Maybe hypers and then dropset shrugs?

Posted by: Archangel

Brother Sean, That was a incredible looking w/o there!!! Great job, now just wait till a couple days, you'll feel like you HAMMERED them

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Brother Sean, That was a incredible looking w/o there!!! Great job, now just wait till a couple days, you'll feel like you HAMMERED them

Thanks arch

, now I can't wait for back day and then on to my favorite, power week

On another note, I got a dentist appointment tomorrow to get some cavities taken care of.... Don't ask how I got them, I have no clue. Friday the 13th tomorrow and I have a dentist appointment of all things....GREAT

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Lol, I'm sure it's normal then

Do your deads Angel - style

after each rep while you are in the upright position do a shrug. Instant super set . Kill 2 birds with one stone.

For your ds i like cg seated cable rows

wouldn't do hypers since you've already done a lower back exercise.

Posted by: Seanp156

Both the cable machines at the gym are cable crossovers, so I'd have to put a bench in between to do them seated. I did this for a while, but it takes up the whole cable crossover section even though I'm only using one side. The last time I did that, some 30 something guy seemed to be a little annoyed by it, so what should I do?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Both the cable machines at the gym are cable crossovers, so I'd have to put a bench in between to do them seated. I did this for a while, but it takes up the whole cable crossover section even though I'm only using one side. The last time I did that, some 30 something guy seemed to be a little annoyed by it, so what should I do?

Just about anything would do , bent over rows. db rows, pulldowns, chin ups . Take your pick

Posted by: b_reed23

OR...just use the cable machines, and let them wait their turn!!!

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

OR...just use the cable machines, and let them wait their turn!!!

I think I might just do that

Quote:

Originally Posted by gwcaton

Just about anything would do , bent over rows. db rows, pulldowns, chin ups . Take your pick

Other than deadlifts/shrugs super sets, and one of the aforementioned dropsets (cable rows, DB rows etc), what else should I do for back/bicep day tomorrow besides about 3 different bicep exercises?

Posted by: Pylon

Good looking leg day, Sean. It's my fav of the week (though I still refuse to do lunges...)

For back work, you can always do db rows, bent over rows, or face pulls on the pulley machine (one of my new favs!)

Posted by: Seanp156

Quote:

Originally Posted by Pylon

Good looking leg day, Sean. It's my fav of the week (though I still refuse to do lunges...)

For back work, you can always do db rows, bent over rows, or face pulls on the pulley machine (one of my new favs!)

Thanks for stoping in Pylon

. It's not that I'm totally out of ideas for back day, but I'm trying to get the 3 different exercises per muscle group for p/rr/s. Maybe I'm just over complicating things by trying to follow the rules too strictly.

Posted by: b_reed23

do some wide grip pull ups, they are GREAT for the lats!!

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

do some wide grip pull ups, they are GREAT for the lats!!

Alright, so I got:
deadlifts/shrugs superset 3x 8-10
Dropset of DB Rows 4x 8-10....6-8
wide grip pullups/seated DB alternating curls superset 2x 8-10
Dropset BB Curls 4x 8-10....6-8

Is that alright or not enough different exercises?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

sean.
throw in wg pulldowns/db pullovers for a second ss

Use close grip pullups with your db curl ss. Close grip involves more bicep than wide grip. if you want/need more bicep try BB curls /cable preacher curls.

Screw the other people in the gym. If they've been there very long they realize its a poor setup /lack of equipment and hopefully will understand if you are "tying up " the machine. If not too bad

How much longer until you can change gyms .

I'm outa here . good luck !

Posted by: Archangel

Brother Sean, Brother Gary is right, he's got some great advice!!!

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

How much longer until you can change gyms .

I'm outa here . good luck !

Ok, so it's going to be

deadlifts/shrugs superset 3x 8-10
Dropset of DB Rows 4x 8-10....6-8
wg pulldowns/db pullovers superset 2x 8-10
close grip pullups/seated DB alternating curls superset 2x 8-10
Dropset BB Curls 4x 8-10....6-8

Look good? I getta get going fairly soon (about an hour or so). Also, there's no way to do cable preacher curls unless I moved the entire ez curl bar/preacher setup and that would be rediculous

.

My membership runs out 7/7/05, so I've got a little while.... I'm kind of wondering if I could get some type of money back and switch now, but it's already been paid abour $240 for a year. There's a REAL gym (World Gym) that's just as close, probably a 5 minute drive from my house which is where I would switch to.

Posted by: Archangel

Looks Good Brother!!!

Posted by: Seanp156

Alright, I'm off to the gym, post when I get back

Posted by: Cris2Blis

just saying hi, been following your journal a bit

keep up the great work. ps- i'm from cincy and that's where my fam is... so i'm a buckeye at heart!

Posted by: Seanp156

Alright, today was probably the best out of all the shock days this week for a few reasons. First, I'm getting the hang of shock week, 2nd I think the hyper-extensions are helping with my lower back because the deadlifts felt great today form wise and weight wise. Also, for the majority of the time there weren't too many people there, but at the end, the gym starting filling up. Now I gotta get a shower and eat, eat, eat !!

Oh, if if you could notice, by the time I got to close grip pullups, my biceps were fried... I only managed to get 4 pullups with my bodyweight

Quote:

Originally Posted by Cris2Blis

just saying hi, been following your journal a bit

keep up the great work. ps- i'm from cincy and that's where my fam is... so i'm a buckeye at heart!

Hey, thanks for stopping in. My sister's husband use to live in cincinatti as well, but moved up here when they got married.

Anyway, here's the W/O

Saturday

5-14-05

Back/Biceps

Superset: Deadlifts/Shrugs (Archangel style: shrugging after straightening deadlift)

1st set: 145lbs 10 reps

2nd set: 145lbs 9 reps

3rd set: 145lbs 8 reps (well I got 8 deadlifts, but my drip was giving out so the shrugs was kinda half-hearted and quick so I could rack the bar)

Dropset: DB Rows (this was killer, I think it’s what did my biceps in)

1st set: 50lbs 10 reps

2nd set: 45lbs 7 reps

3rd set: 40lbs 7 reps

4th set: 35lbs 6 reps

Superset: WG Lat Pulldowns on cable crossover…..DB Pullovers

1st set: 220lbs 10 reps…………………………...30lbs 10 reps

2nd set: 210lbs 10 reps…………………………...30lbs 8 reps

Superset: Close grip pull-ups…….Seated DB Curls

1st set: bodyweight 4 reps…….30lbs 10 reps

2nd set: 40lbs assist 8 reps……..35lbs 4 reps (stupid to up the weight, I know…)

Dropset: BB Curls

1st set: 65lbs 8 reps

2nd set: 55lbs 6 reps

Declined weight situps

1st set: 25lbs 20 reps

2nd set: 25lbs 20 reps

Weighted Crunches (machine)

1st set: 90lbs 20 reps

2nd set: 90lbs 15 reps

Posted by: Seanp156

Forgot to add, I did 15 minutes on the elliptical for cardio at 10 resistance, highest incline and 1.51 miles.

Posted by: gwcaton

Nice wo ,

when you get to a better equiped gym your wo's will be even more enjoyable with the added variety

Posted by: Seanp156

That may be a good thing except I'd only be going to a good gym for 2-2.5 months until I go to college and use theirs... I haven't seen it yet, but I'm guessing it's similar to the one I use now, possibly smaller

. So, I'd have just enough time to get spoiled by a real gym, then go back to a crappy one

Posted by: gwcaton

Some of the college gyms I've seen are pretty nice . Plus the local gyms give discounts to students in this area

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Some of the college gyms I've seen are pretty. Plus the local gyms give discounts to students in this area

Pretty eh? Did they have pink and yellow flower wall paper with pink and purple weights?

I'm just joking around. Well hopefully the gym is nice, I guess I'll find out at orientation. If not maybe there's a local one, but it's not exactly the best area of town either in some places...

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Pretty eh? Did they have pink and yellow flower wall paper with pink and purple weights?

I'm just joking around. Well hopefully the gym is nice, I guess I'll find out at orientation. If not maybe there's a local one, but it's not exactly the best area of town either in some places...

oops!! i was thinking of one of the gym's were Rocco wo's

been awhile since I've kidded him about that !

Posted by: Seanp156

What's this inside joke involving Rocco about?

Posted by: LW83

Quote:

Dropset: DB Rows (this was killer, I think it’s what did my biceps in)

Hey buddy. If these are hitting your bi's, then you are shugging your shoulders up too much. (probably feel it in your traps too.)

When you're raising your elbow, keep it down closer to your waist.

Posted by: Seanp156

So, I should let my shoulders round more while keeping my back straight on these, or more stiff?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

What's this inside joke involving Rocco about?

Hey get's hit on by the gay guy(s) at one of his gyms sometimes .

Posted by: Seanp156

That sucks

Hopefully I can avoid that.

Posted by: Archangel

Brother Sean, hows it goin? When I do DB Rows, I really try to concentrate on Pulling up and back across my back with my lifting arms elbow. That way you keep the arm in close and tight!!! Hope that helps

Posted by: Seanp156

Hey Arch, doing pretty well... Got all my work done for the day so I think I'm just gonna relax the rest of the night.

As far as DB Rows, I still keep the arm way in close to my body, I guess I'll just try and concentrate on feeling it more in my back next time, but the back muscles do feel good and pretty sore today after yesterday's workout.

Posted by: gwcaton

Concentrate on Pulling with your lats . Your arms are just a tool to connect your lats to the db.

Posted by: Seanp156

Alright, I'll try to keep that in mind. Hey, GW or anyone for that matter, what's the difference between rack deads (deadlifts) and just plain deadlifts, and also, what are rack pulls?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Alright, I'll try to keep that in mind. Hey, GW or anyone for that matter, what's the difference between rack deads (deadlifts) and just plain deadlifts, and also, what are rack pulls?

Regular deads are off the floor, rack deads are off pins a few inches below the knee .

Oh and rack pulls I believe are the same as rack deads

Posted by: Seanp156

I guess that makes sense, but you still go all the way down to the floor each rep during rack deads, correct? It's just the you start from the rack and end on it as well?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

I guess that makes sense, but you still go all the way down to the floor each rep during rack deads, correct? It's just the you start from the rack and end on it as well?

Nope, lift it off the pins , set it back down on the pins . do not go to the floor. Otherwise you are doing deadlifts except you are starting at the top instead of off the floor .

Posted by: Pylon

Rack pulls/rack deads are done inside the cage with pins, not the hooks where you rest the bar for squats. I start them on the lowest holes, then touch the bar to them on each rep. It works you back without hitting your legs too much. You can also try adding a shrug with each one (ask Archie about it, he'll never stop telling you how great they are.

)

Posted by: Seanp156

Here's today's workout, I was pretty happy with my DB Benches, both flat and incline. Today's kind of a weird day though... I don't really have much of an opinion about my workout... Maybe I'm just tired.

Power Week

Tuesday

5-17-05

Chest/Triceps/Shoulders/Abs

DB Flat Bench

1st set: 60lbs 5 reps PB

2nd set: 60lbs 6 reps PB

DB Incline Bench

1st set: 50lbs 8 reps PB

2nd set: 55lbs 6 reps PB

DB Shoulder Press

1st set: 50lbs 6 reps PB

2nd set: 45lbs 6 reps

Upright Rows (EZ Curl bar)

1st set: 75lbs 6 reps PB

2nd set: 80lbs 5 reps PB

Skull Crushers

1st set: 55lbs 6 reps

2nd set: 60lbs 5 reps PB

Cable Pushdowns

1st set: 125lbs 7 reps PB?

2nd set: 115lbs 8 reps

Vertical Leg Raises (would these be better to do weight? Holding a DB between legs GW style)

1st set: 20 reps

2nd set: 15 reps

3rd set: 15 reps

Reverse Decline Situps

1st set: 30 reps

2nd set: 20 reps

Cardio – 15 minutes on bike, 11/20 resistance 3.48 miles

Posted by: Archangel

Awesome w/o there Brother Sean!!! Congrats on SEVERAL PB's also!!!

Posted by: gwcaton

WoW !!!!!! LOOK at ALL the PB"S

Good job!

Well it is power week so if it were me I would add weight to your vertical leg raises or try something else so you get into the 4-6 rep range.

I';ve done these before and used a short bar attached to a low cable for resistance .

Posted by: Seanp156

Thank you Arch

... Now I gotta be a good little school boy and get to reading..... grrrrrrrrrrrrr...

My only motivation for doing well right now is getting out of my finals hahaha I can't wait for high school to be over.

Posted by: Seanp156

I'm starting to be a little concerned about the incline DB presses... I broke my collar bone 3 years ago, and during the first 2 or 3 warmup sets it bother me a little, but after that it's fine. Now however, there's some pain in it when I move my arm/shoulder in certain ways. I'm wondering If I should cut inclines out, or just tough it through.

Posted by: Archangel

Listen to your body Brother, don't be foolish, there is a difference in discomfort and PAIN!!! I would maybe check it out with your DR. Good luck with it!!!

Posted by: Seanp156

Well, during warmups it's more discomfort which goes away usually by the time I get to my working sets, but right now as I said, it hurts when I move my arm certain ways.

Posted by: Archangel

Just be careful Brother, ya don't want to suffer a huge set back ya know???
If it hurts too deep I would definatly have it checked out!!! Could just be some scar tissue, but still be careful!!!

Posted by: Seanp156

Yeah I know, I definately don't want a setback. If it still bothers me on back day (saturday) I'll have it checked out.

Posted by: LW83

Well that sucks Sean :|

Posted by: Seanp156

I'm not really hugely concerned about it, but I'll keep an eye on it. If it bothers me saturday I'll have it checked out. Inclines are the only things it's bothered me on. It hasn't bothered me on anything else, even shoulder press. If it eventually leads to having to cut out inclines, or just goes light on them, that's fine with me, but again I hope it's not that big of a deal.

Posted by: Seanp156

Today's w/o was pretty good. I felt like I squated the best I have in a while, but the SLDL was a little shakey form wise (feels like it's working my back more than hams, oddly though on saturday, my deadlifts felt like they worked the hams more than the back). The 2nd set of SLDL felt better, but I know there's something wrong form wise, just keep working on it I guess.

Also, I REALLY need to get new shoes. I have a couple blisters on the top of my right foot which I noticed before going today and thought "Great, on leg day too." I think the shoes are just too small, and they're meant for running as well...

Thursday

5-19-05

Legs

Squats

1st set: 165lbs 6 reps PR - I did do 170 for 4 once, but form wasn't good so it doesn't count

2nd set: 175lbs 6 reps PR

SLDL

1st set: 165lbs 6 reps PR form felt weird though

2nd set: 155lbs 6 reps

Leg Press

1st set: 400lbs 6 reps

2nd set: 400lbs 5 reps

Leg Extensions

1st set: 145lbs 6 reps PR

2nd set: 145lbs 6 reps

Leg Curls

1st set: 130lbs 6 reps PR

2nd set: 130lbs 6 reps

Seated Calf Raises

1st set: 220lbs 6 reps

2nd set: 220lbs 6 reps

3rd set: 175lbs 14 reps (wanted to get a nice burn)

Posted by: Archangel

Dynamite W/O there, and Congrats on the PR's!!! Nice numbers there Brother Sean!!!

Posted by: gwcaton

Sean ,

Nice wo ! Congrats on 5 PR's

in one wo !

Posted by: Seanp156

Thanks Archie and G-Dub.

How the arm treating you GW? Hope it heals up fast for you.

On the other hand, if it stays like that for a couple years, maybe I can catch up

Also, the Leg Press I use isn't the kind where you push the weight up. You sit on a seat and you actually put the weight on the seat and you push the seat itself up, so I think in addition to the weight on the seat you're also pushing your bodyweight up.

Posted by: b_reed23

Quote:

Originally Posted by Seanp156

for some reason I am having a hard time picturing this............
but anyways, congrats on all your PB!!!!

Posted by: LW83

Quote:

Originally Posted by Seanp156

Hack Squats?

I hate hacks. Don't feel right on my knees. I'll do ATG BB squats over it anyday

Posted by: Seanp156

No, it's not a Hack Squat machine, it's a leg press. I'll try and see if I can find and post a picture of it for ya.

This is kind of what it looks like, but it's not exactly it. The place where you put your feet is maybe a little higher up than here, but this is basically how you're seated.

Posted by: LW83

Never seen one of those

Posted by: b_reed23

I've never seen one of those before.....it's kinda like a modified hack squat though...looks neat!

Posted by: Seanp156

Today's W/O was pretty good and fun as well. There was hardly anyone at all in the gym b/c it's a really nice day outside. At any one time, the most people there was probably around 7, for a while there were only 3 including me. Needless to say, I got my w/o done pretty quick.

Overall I have been noticing some nice gains on P/RR/S. From my first power week to this one (3 weeks later) Most of my lifts have gone up a decent amount and I've gained about 4-6lbs so I'm hoping things keep going well. Only thing I'm having trouble with is deciding when/if to cut.

Saturday

May 21st

Back/Biceps/Abs

BB Bent Rows

1st set: 155lbs 6 reps

2nd set: 155lbs 6 reps

BB Shrugs

1st set: 215lbs 6 reps PR

2nd set: 225lbs 8 reps PR

Hyper Extensions

1st set: 25lbs 12 reps

2nd set: 35lbs 10 reps PR

Cable Lat Pull Downs

1st set: 222.5lbs 12 reps PR?

2nd set: 222.5lbs 10 reps

BB Curls

1st set: 80lbs 6 reps PR

2nd set: 75lbs 6 reps

Concentration Curls

1st set: 35lbs 5 reps PR

2nd set: 30lbs 6 reps

Decline Situps

1st set: 25lbs plate 30 reps

2nd set: 35lbs plate 20 reps

Weighted Crunch machine

1st set: 100lbs 20 reps

2nd set: 90lbs 20 reps

Cardio: 15 minutes elliptical, 11/20 resistance, max crossramp/incline 1.58 miles

Posted by: Pylon

That's a lot of PRs in one day. Well done!

Posted by: Seanp156

Quote:

Originally Posted by Pylon

That's a lot of PRs in one day. Well done!

Thanks Pylon

Posted by: b_reed23

uh oh.....someones taking a few days off from the gym......

Posted by: gwcaton

Wow , That is a bunch of PR's

I'm following Billie around and posting after she does !! LOL stalker ? Me ?

Posted by: TriZZle305

Do you play a sport?

Posted by: shiznit2169

what does PR mean?

Posted by: TriZZle305

Personal Record

Posted by: Archangel

Awesome w/o and congrats on yet MORE PR's!!! Way to go, keep it up

Posted by: Seanp156

Wow, lots of posts since I've been here last, sorry about being a little late.

Billie - No, I didn't take any extra days of the gym, my days are tuesday, thursday, and saturday

GW - Thanks man

Trizzle - No, I don't play any sports competitively. I used to play tennis in 8th and 9th grade, and I continued to take lessions and play for fun up until last year and was fairly decent at it. I don't think I like competitive sports because I don't really enjoy competing against other people directly most of the time. I might take up some type of martial arts if I get the time to sometime, or maybe join some fun indoor soccer league or something. Sports to me are more about fun than competition.

Today's workout was very good, even though I don't think I hit any PR's weight wise, I did use more weight for the same amount of reps or more than last times Rep Range session. I'm about 1.5 weeks away from graduation and I've been really busy finishing up last minute schoolwork, and I'm also fillling in for a friend at work while she's in Florida; lucky her.... So, today I had to get my workout in fast so I could make it in to work to get things finished on time, but it was still a good w/o.

Archie - Thanks bud

Tuesday

5-24-05

Che