Sean's going for strength.

Seanp156 · 04-19-2005, 09:23 AM

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

APG · 04-19-2005, 04:54 PM

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?

Seanp156 · 04-19-2005, 07:40 PM

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.

APG · 04-20-2005, 11:45 AM

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

Seanp156 · 04-20-2005, 12:12 PM

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.

APG · 04-20-2005, 12:40 PM

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

Seanp156 · 04-20-2005, 01:45 PM

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.

APG · 04-20-2005, 01:57 PM

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

Seanp156 · 04-20-2005, 04:22 PM

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.

Seanp156 · 04-25-2005, 07:55 PM

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.

gwcaton · 04-25-2005, 08:32 PM

Sean ,

are you training at home or a gym ?

gwcaton · 04-25-2005, 09:34 PM

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 !

Seanp156 · 04-26-2005, 09:10 AM

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

gwcaton · 04-26-2005, 11:27 AM

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 .

Seanp156 · 04-26-2005, 12:10 PM

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

Seanp156 · 04-26-2005, 02:32 PM

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

gwcaton · 04-26-2005, 04:25 PM

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

Seanp156 · 04-26-2005, 04:43 PM

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

Seanp156 · 04-28-2005, 02:51 PM

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

gwcaton · 04-28-2005, 06:04 PM

Nice wo !

Congrats on the PR's !

Seanp156 · 04-28-2005, 06:47 PM

Thanks

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

Seanp156 · 04-30-2005, 02:16 PM

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)

04-19-2005, 09:23 AM	#1
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	Sean's going for strength. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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 Last edited by Seanp156 : 04-19-2005 at 12:26 PM.
	My Journal

04-19-2005, 07:40 PM	#3
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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.
	My Journal

04-20-2005, 12:12 PM	#5
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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.
	My Journal

04-20-2005, 01:45 PM	#7
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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.
	My Journal

04-20-2005, 04:22 PM	#9
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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.
	My Journal

04-19-2005, 04:54 PM	#2
APG Registered User Join Date: Feb 2005 Posts: 389 Photos: 13	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?

04-20-2005, 11:45 AM	#4
APG Registered User Join Date: Feb 2005 Posts: 389 Photos: 13	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

04-20-2005, 12:40 PM	#6
APG Registered User Join Date: Feb 2005 Posts: 389 Photos: 13	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

04-20-2005, 01:57 PM	#8
APG Registered User Join Date: Feb 2005 Posts: 389 Photos: 13	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

04-25-2005, 07:55 PM	#10
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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.
	My Journal

04-25-2005, 08:32 PM	#11
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Sean , are you training at home or a gym ?
	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

04-26-2005, 09:10 AM	#13
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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
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04-26-2005, 12:10 PM	#15
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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
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04-26-2005, 02:32 PM	#16
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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 Last edited by Seanp156 : 04-26-2005 at 03:41 PM.
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04-26-2005, 04:25 PM	#17
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hey Happy Birthday ! Wo looks pretty good , but I would do the upright rows after the db Shoulder press.
	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

04-26-2005, 04:43 PM	#18
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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
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04-28-2005, 02:51 PM	#19
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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
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04-28-2005, 06:04 PM	#20
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo ! Congrats on the PR's !
	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

04-28-2005, 06:47 PM	#21
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	Thanks My legs are feeling pretty sluggish now, can't wait to see how they feel tomorrow.
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04-30-2005, 02:16 PM	#22
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	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) Last edited by Seanp156 : 04-30-2005 at 09:09 PM.
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04-30-2005, 08:07 PM	#23
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: