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#31 | |
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Lookin' for abs !
Elite Member
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Quote:
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. |
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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 |
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#32 |
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Myostatin Whore
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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.
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#33 |
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Myostatin Whore
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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 |
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#34 |
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Lookin' for abs !
Elite Member
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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 |
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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 |
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#35 |
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Myostatin Whore
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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
.Last edited by Seanp156 : 05-03-2005 at 06:17 PM. |
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#36 |
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High Intensity Freak
Elite Member
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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!!! |
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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37 |
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#37 | |
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Lookin' for abs !
Elite Member
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Quote:
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 . |
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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 |
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#38 |
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Myostatin Whore
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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?
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#39 | |
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Lookin' for abs !
Elite Member
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Quote:
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. |
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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 |
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#40 | |
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Myostatin Whore
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Quote:
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#41 |
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Myostatin Whore
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Rep Range: Legs
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 Last edited by Seanp156 : 05-05-2005 at 09:09 PM. |
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#42 |
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High Intensity Freak
Elite Member
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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!!!
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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37 |
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#43 | |
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High Intensity Freak
Elite Member
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Quote:
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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37 |
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#44 | |
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Myostatin Whore
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#46 | |
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High Intensity Freak
Elite Member
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Quote:
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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37 |
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#47 |
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Myostatin Whore
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I guess I have a love/hate relationship with leg day, but I leave exhausted either way
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#48 |
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Myostatin Whore
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Rep Range: Back/Biceps/Abs
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 |
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#49 |
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High Intensity Freak
Elite Member
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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
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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37 |
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#50 | |
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Myostatin Whore
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Quote:
. 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 . |
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#51 | |
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Lookin' for abs !
Elite Member
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Quote:
Nice wo ![]() |
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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 |
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#52 | |
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Myostatin Whore
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#53 | |
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Lookin' for abs !
Elite Member
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Quote:
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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 |
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#54 | |
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High Intensity Freak
Elite Member
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