gwcaton

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.

My Last Journal Before The One You're Reading Now
Old Journals :
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Just remember, when you think you're done you've just started . DEADBOLT . 2005

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.

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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

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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

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

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.

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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!!!

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

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

gwcaton

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 .

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

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?

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gwcaton

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.

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

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

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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

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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!!!

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

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

Archangel

Glad I could help ya out!!!

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

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

Seanp156

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.

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LW83

I love legs days I leave so exhuasted though!

Archangel

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

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

Seanp156

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

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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

My Journal

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

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

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

Seanp156

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 .

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gwcaton

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

Nice wo

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

Seanp156

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

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gwcaton

Yup , Shock -legs tomorrow

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

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!!!

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

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

Seanp156

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 !!

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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

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Seanp156

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.

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Archangel

Rest Intervals i believe!!!

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

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

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.

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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!!

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