Thread: G-dub's P/RR/S

Originally Posted by rock4832

I want a free day!! So hows Shock week treating you?

I don't think I could survive without my freeday , Shock week is being mean to me ! My hams are going to be killing me by this time tomorrow if not earlier! Hope chest /shoulders goes well today.

Just finished rep range week, I am doing shock next! My FAV!!
How was your weekend?

Originally Posted by Sapphire

Just finished rep range week, I am doing shock next! My FAV!!
How was your weekend?

Hi Babe !
My weekend was ok except for the step-daughter thing. And she called again this morning at 5 am ! Oh well, this too shall pass !

Shock week is being mean to me !

Cable crossovers / incline bench - ss
35 x 10 ................ 175 x 7
35 x 10 ................ 160 x 9

Incline flyes / dips
40 x 10 ........ BW x 10

Seated press - ds
135 x 8, 105 x 8, 105 x 7

Seated side laterals / seated db presses ( palms in) - ss
20 x 10 ....................... 40 x 8
20 x 10 ....................... 35 x 9

low row to neck / wg upright rows - ss
80 x 10 ................ 75 x 10
80 x 10 ................ 75 x 10

Cable front raise - ds
25 x 8 , 20 x 8 , 15 x 8

Notes:
Am i doing drop sets right ? like cable front raise, those were one non stop set . should i have done 25 x 8 , 20 x 8, 15 x 8 and then another 25 x 8, 20 x 8, 15 x 8 and then another ?

Todays Diet
Meal 1
1/2 cup oatmeal w/ protein
1 w.e. 3 e.w.
water
Meal 2
16 oz protein shake
1 ww bread w/ tbsp nat pb
water
Meal 3
6oz salmon patty
1 ww bread
1/2 c kidney beans
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1/2 c green beans
1/2 c kidney beans
water
Meal 6
16 oz protein shake
1 tbsp nat pb
water

Originally Posted by gwcaton

Notes:
Am i doing drop sets right ? like cable front raise, those were one non stop set . should i have done 25 x 8 , 20 x 8, 15 x 8 and then another 25 x 8, 20 x 8, 15 x 8 and then another ?

I only do one drop set. You did it the way I do it....'cept with more weight

Originally Posted by Paynne

I only do one drop set. You did it the way I do it....'cept with more weight

Thanks Paynne!

seated cable crunches / lying knee raises - ss
2 sets 85 x 15................... 35 x 15
1 set 85 x 15 ....................35 x 11

Kneeling cable crunches - ds
100 x 10, 85 x 10
Needs to be heavier next time

Seated calf raises / standing calf raises - ss
3 sets 150 x 15 ........ 205 x 15

single leg calf raises - ds
85 x 9 , 65 x 9, 55 x 10

Todays diet
Meal 1
1/2 c oatmeal w/ protein
1 c cott cheese
water
Meal 2
16 oz protien shake
1 ww bread w/ tbsp nat pb
water
Meal 3
6 oz chicken
1/2 c brown rice
1/2 c kidney beans
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz salmon patty
1/2 c green beans
1 c brocolli
water
Meal 6
16 oz protien shake
1 tbsp nat pb
water

Originally Posted by Paynne

I only do one drop set.

Correct

Lookin good G

Originally Posted by Rissole

Correct

Lookin good G

Thanks for the help Riss !

Bent arm pullovers / Wg pulldowns - ss
2 sets 50 x 10 ............ 130 x 10

Stiff arm pulldowns / Rev grip bent rows - ss
55 x 10 ...................... 125 x 10
60 x 10....................... 145 x 8
Form sucks on bent rows will drop weight next time and until I get the form right

Cg pulley rows - ds
220 x 6, 195 x 8, 160 x 8

todays diet
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 3
6 oz tuna
1/2 c kidney beans
1/2 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz lean beef patty
1/2 c green beans
1c brocolli
water
Meal 6
16 oz protien shake
1 tbsp nat pb
water

Kidney beans....

Originally Posted by Jill

Kidney beans....

Hey cool ! I have my own personal food critic

Hi Jill

Originally Posted by Jill

Kidney beans....

kidney beans in chili = Yum!

Mmmm I love kidney beans!!!!!!!

Hi Gary!!!

I am gonna do abs and calves today too!!

Morning

Hey everybody !
Look Jill, kidney bean fans They are everywhere ! Beware

Kidney Beans are great! Chick peas are better

Mmmm, kidney beans...

gotta love the fibre!

WoW !
Jill you must give in, give in to the force become one of us !

Seated cable crunch / lying knee raises - ss
85 x 15 ...................... 35 x 12
85 x 15 ...................... 30 x 12
85 x 15 ..................... 25 x 12

Kneeling cable crunches - ds
120 x 10, 105 x 10, 90 x 10
need to go a little heavier on set 2 and 3

Seated calf raises / standing calf raises - ss
3 sets of 150 x 15 ....... 205 x 15

Single calf raises - ds
85 x 10, 65 x 10, 55 x 10

Today's Diet
Meal 1
1/2 c oatmeal w/ protein
3 e.w. 1 w.e.
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp natpb
water
Meal 3
6 oz tuna
1/2 c kidney beans
1/2 sweet tater
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1/2 c green beans
1/2 c peas
water
Meal 6
16 oz protein shake
tbsp nat pb
water

Originally Posted by gwcaton

Seated calf raises / standing calf raises - ss
3 sets of 150 x 15 ....... 205 x 15

Single calf raises - ds
85 x 10, 65 x 10, 55 x 10

NOW those stubborn calves will grow!

Looking good, how are you liking it?

Originally Posted by Paynne

NOW those stubborn calves will grow!

Looking good, how are you liking it?

Well, I 'll tell ya, sometimes I don't feel like I'm getting enough volume but I'll stick with the basic program until the 9 weeks is up and see what my results are. If the results from the 9 weeks are good I'll probably do another 9 . And if the results from that 9 are good , etc , etc. If I have no results to speak of after the first 9 weeks I'll go back to making my own workouts .
But I do like the fact that I have gotten to do exercises that I have never done before or even thought about doing. I also like the fact that I have gotten to do things like supersets and drop sets. I have not done much of these before.
So if nothing else I will have learned a few things that I can use in making my own workouts .

Hey , It would be nice to see those freakin' calf's grow ! Even if it was .25 inch !

I have the same problem. Calfs wont grow, no matter what.

Btw, I read this every day. Just have nothing to contribute to prrs

Originally Posted by PreMier

I have the same problem. Calfs wont grow, no matter what.

Btw, I read this every day. Just have nothing to contribute to prrs

No problem Pre ! How much longer until your back in the gym ?

3-5 more weeks.

Yeah calves are a bitch. It seems like either you got'em, or you don't. If you look at old pics of Arnold in his prime, it was apparent his only real weak point was legs, and calves in particular.

Originally Posted by PreMier

3-5 more weeks.