Sean's going for strength.

Seanp156 · 04-19-2005, 10:23 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, 05:54 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, 08:40 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, 12:45 PM

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, 01:12 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, 01:40 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, 02:45 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, 02:57 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, 05:22 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, 08:55 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, 09:32 PM

Sean ,

are you training at home or a gym ?

gwcaton · 04-25-2005, 10:34 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, 10:10 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, 12:27 PM

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, 01:10 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, 03:32 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, 05:25 PM

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

Seanp156 · 04-26-2005, 05:43 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, 03:51 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, 07:04 PM

Nice wo !

Congrats on the PR's !

Seanp156 · 04-28-2005, 07:47 PM

Thanks

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

Seanp156 · 04-30-2005, 03:16 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)

gwcaton · 04-30-2005, 09:07 PM

Nice wo ! Got to be . Especially when you feel good afterwards and get some PR's too.!

What grip you using on lat pulldowns ?
Is the weight stack open or enclosed ? Mine is open so I take a rubber bungee cord and hang a 5 or 10 lb plate on to it whenever I need it.

Seanp156 · 04-30-2005, 10:03 PM

Wide overhand grip on the lat pull downs, what exactly do you mean by open or closed? I remember when some big guy went to my gym for a while, he'd rig the thing somehow and got a 45lbs plate on there, but he did something weird with the pins, like grabbed another from a machine for a sec to go through the barbell hole of the plate. I don't think the staff likes that too much though.

Pylon · 04-30-2005, 11:21 PM

Those pulldowns are impressive. Nice work!

I've actually seen the staff at my gym stand on top of the weight stack to increase pounds when needed...

Seanp156 · 04-30-2005, 11:53 PM

Quote:

Originally Posted by Pylon

Those pulldowns are impressive. Nice work!

I've actually seen the staff at my gym stand on top of the weight stack to increase pounds when needed...

Thanks

It is a pulley weight stack thought (not plates), and the resistance really does vary on those quite a bit according to what brand/model etc it is, so it's hard to compare it to other pulldowns.

How would they stand on the weight stack? lol At least with the kind I use, that wouldn't be possible. That does seems kind of funny though.

Seanp156 · 05-01-2005, 11:32 AM

Alright gw, I revised my PRRS routine and here's what I came up with. I'm a little uncertain about the shock week, just thinking about it, I imagine death

. On the shock week, are dropsets only supposed to be 2 sets, or as many sets as you can do?

Power Week
Chest/Triceps/Shoulders

DB Flat Bench 2x 4-6
DB Incline Bench 2x 4-6
DB Shoulder Press 2x 4-6

Upright Rows 2x 4-6
Skull Crushers 2x 4-6
Cable Pushdowns 2x 6-8

Legs
Squats 2x 4-6

SLDL 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 4-6
Hyper Extensions 2x 8-10
Lat Pull Downs 2x 4-6

BB Curls 2x-4-6
Concentration Curls 2x 4-6

RepRange Week (7-9, 10-12, 13-15)
Chest/Triceps/Shoulders
DB Flat Bench 3x 7-15
DB Incline Bench 3x 7-15
DB Shoulder Press 3x 7-15

Upright Rows 3x 7-15
Skull Crushers 3x 7-15
Cable Pushdowns 3x 7-15

Legs
Squats 3x 7-15

SLDL 3x 7-15
Leg Press 3x 7-15
Leg Extensions 3x 7-15
Single Leg Curls 3x 7-15
Seated Calf Raises 3x 7-15

Back/Biceps
BB Bent Over Rows 3x 7-15
BB Shrugs 3x 7-15
Hyper Extensions 3x 7-15
Lat Pull Downs 3x 7-15

BB Curls 3x 7-15
Concentration Curls 3x 7-15

Shock Week
Chest/Triceps/Shoulders
Super set: DB Decline Bench 2x 8-10/Decline DB Flyes 2x 8-10

Dropset: DB Flat Bench start 8-10 reps, go down weights
Super set: DB Arnold Press 2x 8-10/Lat Raises 2x 8-10

Drop set: Upright Rows start 8-10, go down weights
Super set: CG Bench Press 2x 8-10/Skull Crushers 2x 8-10

Drop set: Cable Pushdowns start 8-10, go down weights

Legs
Super set: Hack Squats 2x 8-10/ Leg Extensions 2x 8-10

Drop set: DB Lunges 2x 8-10 (alternating legs)
Super set: Leg Curls 2x 8-10/SLDL 2x 8-10
Drop set: Single leg leg curls 2x 8-10

DB Calf Raises 3x-10-12

Back/Biceps
Super set: Deadlifts 2x 8-10/Hyper Extensions 2x 8-10

Drop set: Hang Cleans 2x 8-10
Super set: Pullups 2x 8-10/Standing Bicep Curls 2x 8-10

Drop set: DB Rows 2x-8-10

Pylon · 05-01-2005, 12:28 PM

Good looking plan. I don't envy trying that one...OK, I do a little...

The stack at my gym is an open cable system. The gym climbed on the back and stood on the top plate, holding onto the top of the equipment for balance. He is one of the smaller guys there, prob goes about 140 I think. The other guy added about half the stack, so he had to be doing 250 or so. Yeah, it was fun to watch. I dream of the day I can ask someone "Hey, can you stand on this stack so I can lift you? There aren't enough plates on it for me..."

gwcaton · 05-01-2005, 05:34 PM

Sean,

Dropsets can be what you want. drop it at least once . most go for two drops. Say you are using 110 lbs for 10 reps, Drop the weight and do 6-8 reps, drop the weight again and try to get 6-8 more reps.

Also,
2 supersets are recommended for each bodypart.
you need to do one of the supersets with an isolation exercise first and then a compound exercise. The other superset needs to be a compound exercise first then a isolation type exercise. Then do your dropset exercise.

have fun !

Seanp156 · 05-01-2005, 06:18 PM

So.... does my shock week look alright? What should I change if anything?

04-19-2005, 10:23 AM	#1
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Sean's going for strength. 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 My Journal Last edited by Seanp156 : 04-19-2005 at 01:26 PM.

04-19-2005, 08:40 PM	#3
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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, 01:12 PM	#5
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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, 02:45 PM	#7
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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, 05:22 PM	#9
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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, 05:54 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, 12:45 PM	#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, 01:40 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, 02:57 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, 08:55 PM	#10
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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, 09:32 PM	#11
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 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, 10:10 AM	#13
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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 My Journal

04-26-2005, 01:10 PM	#15
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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 My Journal

04-26-2005, 03:32 PM	#16
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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 My Journal Last edited by Seanp156 : 04-26-2005 at 04:41 PM.

04-26-2005, 05:25 PM	#17
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 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, 05:43 PM	#18
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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 My Journal

04-28-2005, 03:51 PM	#19
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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 My Journal

04-28-2005, 07:04 PM	#20
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 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, 07:47 PM	#21
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Thanks My legs are feeling pretty sluggish now, can't wait to see how they feel tomorrow. My Journal

04-30-2005, 03:16 PM	#22
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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) My Journal Last edited by Seanp156 : 04-30-2005 at 10:09 PM.

04-30-2005, 09:07 PM	#23
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Nice wo ! Got to be . Especially when you feel good afterwards and get some PR's too.! What grip you using on lat pulldowns ? Is the weight stack open or enclosed ? Mine is open so I take a rubber bungee cord and hang a 5 or 10 lb plate on to it whenever I need it. 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

04-30-2005, 10:03 PM	#24
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Wide overhand grip on the lat pull downs, what exactly do you mean by open or closed? I remember when some big guy went to my gym for a while, he'd rig the thing somehow and got a 45lbs plate on there, but he did something weird with the pins, like grabbed another from a machine for a sec to go through the barbell hole of the plate. I don't think the staff likes that too much though. My Journal

04-30-2005, 11:21 PM	#25
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,864 Photos: 1	Those pulldowns are impressive. Nice work! I've actually seen the staff at my gym stand on top of the weight stack to increase pounds when needed... "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

05-01-2005, 11:32 AM	#27
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Alright gw, I revised my PRRS routine and here's what I came up with. I'm a little uncertain about the shock week, just thinking about it, I imagine death . On the shock week, are dropsets only supposed to be 2 sets, or as many sets as you can do? Power Week Chest/Triceps/Shoulders DB Flat Bench 2x 4-6 DB Incline Bench 2x 4-6 DB Shoulder Press 2x 4-6 Upright Rows 2x 4-6 Skull Crushers 2x 4-6 Cable Pushdowns 2x 6-8 Legs Squats 2x 4-6 SLDL 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 4-6 Hyper Extensions 2x 8-10 Lat Pull Downs 2x 4-6 BB Curls 2x-4-6 Concentration Curls 2x 4-6 RepRange Week (7-9, 10-12, 13-15) Chest/Triceps/Shoulders DB Flat Bench 3x 7-15 DB Incline Bench 3x 7-15 DB Shoulder Press 3x 7-15 Upright Rows 3x 7-15 Skull Crushers 3x 7-15 Cable Pushdowns 3x 7-15 Legs Squats 3x 7-15 SLDL 3x 7-15 Leg Press 3x 7-15 Leg Extensions 3x 7-15 Single Leg Curls 3x 7-15 Seated Calf Raises 3x 7-15 Back/Biceps BB Bent Over Rows 3x 7-15 BB Shrugs 3x 7-15 Hyper Extensions 3x 7-15 Lat Pull Downs 3x 7-15 BB Curls 3x 7-15 Concentration Curls 3x 7-15 Shock Week Chest/Triceps/Shoulders Super set: DB Decline Bench 2x 8-10/Decline DB Flyes 2x 8-10 Dropset: DB Flat Bench start 8-10 reps, go down weights Super set: DB Arnold Press 2x 8-10/Lat Raises 2x 8-10 Drop set: Upright Rows start 8-10, go down weights Super set: CG Bench Press 2x 8-10/Skull Crushers 2x 8-10 Drop set: Cable Pushdowns start 8-10, go down weights Legs Super set: Hack Squats 2x 8-10/ Leg Extensions 2x 8-10 Drop set: DB Lunges 2x 8-10 (alternating legs) Super set: Leg Curls 2x 8-10/SLDL 2x 8-10 Drop set: Single leg leg curls 2x 8-10 DB Calf Raises 3x-10-12 Back/Biceps Super set: Deadlifts 2x 8-10/Hyper Extensions 2x 8-10 Drop set: Hang Cleans 2x 8-10 Super set: Pullups 2x 8-10/Standing Bicep Curls 2x 8-10 Drop set: DB Rows 2x-8-10 My Journal Last edited by Seanp156 : 05-01-2005 at 12:34 PM.

05-01-2005, 12:28 PM	#28
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,864 Photos: 1	Good looking plan. I don't envy trying that one...OK, I do a little... The stack at my gym is an open cable system. The gym climbed on the back and stood on the top plate, holding onto the top of the equipment for balance. He is one of the smaller guys there, prob goes about 140 I think. The other guy added about half the stack, so he had to be doing 250 or so. Yeah, it was fun to watch. I dream of the day I can ask someone "Hey, can you stand on this stack so I can lift you? There aren't enough plates on it for me..." "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

05-01-2005, 05:34 PM	#29
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Sean, Dropsets can be what you want. drop it at least once . most go for two drops. Say you are using 110 lbs for 10 reps, Drop the weight and do 6-8 reps, drop the weight again and try to get 6-8 more reps. Also, 2 supersets are recommended for each bodypart. you need to do one of the supersets with an isolation exercise first and then a compound exercise. The other superset needs to be a compound exercise first then a isolation type exercise. Then do your dropset exercise. have fun ! 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 Last edited by gwcaton : 05-01-2005 at 08:55 PM.

05-01-2005, 06:18 PM	#30
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	So.... does my shock week look alright? What should I change if anything? My Journal

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