Alaric

First off, many thanks to gopro for helping me figure out a proper training routine (P/RR/S), and for the generous help he has provided to everyone (including myself) on the forums.

I'm all set and ready to go. This will be my second journal (the first one got had mixed routines in it, but now I'm sticking to one).

I'm currently at 195 lbs (bodyfat unknown, but its certainly not low), and my long term goal would be to hit 200-205 lbs at about 5-7% bodyfat. Once that has been accomplished, I'll evaluate myself and see if I want more, or if I'd rather focus in on strength.

I'm 5'10 195 lbs and cutting. I have just come off a 4+ month bulk (going from 170ish all the way up to 197). My new years resolution goal for 2005 was to get up to 190, but I definitley surpassed that, and hopefully by the end of this year I'll be at 190 in a much leaner state.

Below I'll post my "starting" picture, and I'll cut down from that. Training starts tomorrow with Rep Range week.

Attached Images

100_0187.jpg (24.8 KB, 139 views)

DeadBolt

Heya bud like I've said in previous posts you've done awsome thus far! I'll keep watching ya through the process....p/rr/s is awsome and I loved every minute of it. Best of luck with your up and coming cut!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Alaric

Hey thanks for the support Deadbolt . You're right about P/RR/S being an awesome routine. Combined with an amazing diet provided via Gopro, the results you see from it can be overwhelming!! I'm excited to see what this will do to me with my full out cut, but I'm going to be patient and not rush this.

Alaric

RR - April 18, 05

Training - Chest & Delts

Incline DB Press - 75x6, 65 8, 50x8
I could've done more on the 75s, I just had my rep ranges messed up and thought I was supposed to be shooting for 6 reps max. Next RR, I'll hit 8 reps, then the one after that hopefully I'll be using 80s for my starting set.

Decline Bench Press - 200x10, 185x7+1 (assisted), 135x9
My first time doing decline bench presses in a long time, I honestly didn't know how much weight to start off with. Didn't dominate 200, but I think I'm good enough to hit 205 within 8-9 reps next RR week.

Flyes - 40 x 11, 40 x 10

Seated Single Arm DB Extension - 40 x 8/8, 45 x 8/8
Going to go heavier on these, start my sets off with 50s next RR week.

Bent Lateral Row - 22x9, 15x10
My form was sort of shakey on the 22s, I'll have to get my balancing down, or perhaps drop weight to 20.

Cable Side Lateral (Corner Machine) - 52.5x12/12, 60x10/10
Form was really shakey on the 60s, I guess I was exhausted by this point, I'll start off with this # next time.

15 minutes moderate cardio on the bikes

DeadBolt

Good lookin w/o there bud....some nice numbers your putting up!! Keep at it man!

Whats your diet consist of?

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Alaric

Thanks Deadbolt

Well, today I just started up my new cutting diet, so I'm officially cutting now.

I'm eating 3350 cals on workout days, and 3450 on my off days.

3350 breakdown is:
409g of protein
245g carbs
79g fat

3450 breakdown is:
403g of protein
131 carbs
149g fat

Numbers might not add up because some of the labels are weird, but that's a ballpark figure. Going to see how cutting at about 17-17.7 times bw holds up for me.

gwcaton

wouldn't that be the other way around ?

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

DeadBolt

I was thinking the same....wouldn't you want more calories on your workout days? I see you lowered the carbs and drasticly upped the fat...maybe you should try and lower some of that fat intake. Unles eric has set up a meal plan for you then do as he says. But I would think less cals on non training days IMO.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

ccr_bballer33

Hey are you doing P/RR/S II or just a revised/tweaked RR? For my regular RR i think I did different exercises..How was your week with these exercises?

Alaric

gwcaton - I've read up the advice that Eric has given to others when it comes to cutting, so I'm basically following a modified format of it. Seems to me, he always has people eating about ~50 cals more on OFF days (with higher fats).

Deadbolt - Yup yup, that was the plan to increase fats on off days and lower the amount of carbs. But now that you and gwacaton have mentioned it, I might modify my Off days a bit so that there isn't such a big caloric difference between the 2 days.

ccr_bballer33 - Nah, I'm doing P/RR/S, P/RR/S II hasn't been publicly released yet, so we're just going to have to wait and see
I had a great workout yesterday, my chest is incredibly sore today, my delts seem to be alright though. I'll occasionally change up the exercises from the original P/RR/S routine, just for more variation (but I'll be substituting the same type of exercises/movements).

Alaric

Training - Off (Supposed to be Leg Day)

Just finished 15 minutes of moderately hard HIIT cardio (didn't really break a sweat), but I quickly followed this with 10 minutes of shadowboxing (was sweating like a hog after this)

Archangel

Hey Brother, just read your journal. Good lookin start to your new routine!!! I agree, GoPro helped me out a while back. I will be goin back to the P/RR/S routine in a while, right now I'm enjoying FullBody routines!!! Keep it up

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Alaric

Right on man! Thanks for the support. How are the fullbody routines treating you, do you prefer using that method instead of isolating a couple bodyparts/day?

Archangel

No porblem Brother, my pleasure!!!
I had been doing the P/RR/S routine for a few months, then got sidelined for a while with a shoulder injury. Got right back into it and then decided to change it up a bit, since I had been doing a couple bodyparts at a time, and only working them once a week, I decided to give the FullBody routine a try. And to be quit honest, I LOVE it!!! You tear into your entire body and it's pretty intense, and yet fairly short. I really enjoy it. But like I said, I will retrurn to the P/RR/S routine in a little bit. Keep it up Brother, lookin good

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Alaric

Ouch that sucks with the shoulder injury, good to hear you're back on track though. I guess in this sport (if you can call it that), you've got to keep your mind open and try out various things. I might take your word for it and tryout the fullbody routine sometime in the future, but right now I'm gonna stick to P/RR/S

I'll be looking along in your journal, I wanna see those killer supersets, and how P/RR/S will help you progress once you start up again!

reg56

Hey man, good luck with everything. We actually have a very similar build, so I'll definitely be following this journal.

Alaric

Thanks man
How far are you from reaching your goals? That would be some awesome weight to put up!

reg56

Bench - ? (Have been doing DB last 3 weeks, will know next week)
Squat - 410
Clean - 205

(I'm guessing my bench is 270)

I'm actually a bit frustrated with myself because I feel like I cut too long. I lost 45 pounds, which I'm proud of, but as you know, it's hard to gain strength on a cut so I really have to catch up. Oh well, if I make the 1,000 pound club, then I make it. If I don't, then I don't. Only thing that matters is how you perform on the field...

Alaric

Wow very impressive numbers you're putting up. Are you doing those numbers raw, or are you using a shirt/suit for the bench and squat?

You got 3-4 months to go, I think its possible that you close the gap and join teh 1000 club.

For cutting, I'd be happy if I could maintain my strength, that's my main goal while I'm cutting, if I gain....all the better

Anyways, I'm off to the gym. Good luck joining the 1000 club, please keep me posted on this.

Thanks

Alaric

Training - Legs/Abs

Leg Extension - 262.5x9, 225x8
Explosive postives, slow controlled negatives on these. Killer sets!

Hack Squat - 165x11, 155x10, 155x10
The first set absolutely destroyed me, and the next 2 just finished me off. I wanted to faint after these! Again explosive postives, slow negatives.

1 Legged Leg Press - 112.5x12 per leg
Only 1 set here, was too tired from the hack squats to do anymore. I wasn't really consistent on these reps, inbetween I'd take 3-4 second breaks sometimes.

Lying Leg Curl - 120x8, 130x8
Underestimated myself on these, judging how I was only able to do 1 set on the leg presses, I thought I'd be done to do some serious weight here. Guess I was wrong.

SLDL - 185x10, 185x6
Explosive first set, made me suffer on the last set. Too much energy drained out, but I'll go heavier next week

Seated Leg Curl - 100x12,100x10
Gotta go heavier on first set next RR week.

Various Ab/Oblique work

ATF Squats - 135x8
Just cooling myself off, and trying out a new stance. I'm breaking parallel by a lot, these are truly ATF squats. I can't wait to use this stance on my next squat day, I feel like I'm going to be throwing on heavier than regular weight up

Good workout, intensity wasn't consistent throughout though. I'd do one killer set, which would basically drain me, and make me suffer on the next exercise. Making some improvements.

reg56

All lifts are raw. I never really thought they were that impressive to be honest with you. Some of my teammates have already reached 1,000 lbs or are close to it. And my school is tiny too.

And no, they don't juice. Just a shitload of creatine

But anyways, your workouts are looking solid man. Keep it up!

Alaric

Holy crap, must be turly inspirational figures at your school. I wish I had something like that to look up too. Now that you mention it, my highschool's football team and students were pretty weak compared to most other schools.

The strongest kid in my school had a 340 lb bench, but everyone else was in the low 200s. Nobody at my school squatted (we didn't have a power rack), and no one deadlifted neither.

Thanks again for the support!

Archangel

Hey Brother Aleric, pretty impressive numbers on your last w/o!!! Keep it up

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Alaric

Thanks Archangel Funny thing is, my legs were fried yesterday, I could barely walk. They seem to be alright today though.

Training - Back/abs

CG Weighted Chin ups - BW+20x7, BW+20x6

WG T-bar Row - 62.5x10, 62.5x8
Next time I'll be sure to put on a bit more weight!

DB Row - 60x12 per side, 60x11 per side
Again, I underestimated myself on these, let this be a lesson learned for next RR week!

Machine Pullover - 175x15, 187.5x11
I know I broke the reverse pyramid, but 175 wasn't doing it for me. I missed the 2nd set by 1 rep, oh well, I kinda lost count in the middle of that set anyways.

Traps - forgot to do these, damnit!

Various Ab work
Really concentrated on the negatives, sometimes spending as much as 7 seconds on the negative part.

HIIT Cardio - 15 minutes.

Archangel

Holy Cow Brother, another great w/o!!! I hate when I forget to do traps too, I do shrugs when I do deads now, so I don't forget them anymore!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Alaric

Thanks for the support Archangel, much appreciated!

Lol yeah, I hate it when I forget to the body parts, after I finished my back...I felt like I was forgetting something, but didn't know what. So I just decided to throw in some ab work lol.

That's actually not a bad idea about incorporating shrugs into the deadlift. A couple questions though:
1) Do you find that you can shrug more weight than deadlift (so that when you do it at the end of the rep, you're not really working your traps to their full potential)?
2) Are you sacrificing some poundages/reps by doing the extra work (shrugs) at the end of every rep?

Thanks again Archangel!

reg56

Haha, that's funny. I always seem to forget to work my traps as well for some reason.

I never even thought of shrugging while doing deads. I'm going to give it a try.

Alaric

Well cripes, I got 2.5 hours of sleep last night, then I had to go write a 2 hour exam. I worked out right after this, and I gave it what I could, but it certainly was not my best! I didn't want to miss my biceps/triceps for the 2nd week in a row, decent workout/cardio session.

Side note: I weighed in at 195 lbs AGAIN today. Weird, it seems as if I have gained half a pound since yesterday. Could this be due to lack of sleep??

Training - Biceps/Triceps

Alternating DB Curl - 40x8/8, 40x6/6
I guess my biceps have really exploded these past couple months. I'll be upping the weight once again next RR week here.

EZ Cable Curl (Behind usual machin