Morte's P/RR/S Abuse

MorteSubite · 06-08-2005, 10:36 PM

My old journal (Striving for Elusive Lean Gains (LG Mass)) has outlived it's usefulness as it's main direction was for testing LeptiGen Mass.

This journal will include all of my training which is based on P/RR/S. I have done one P/RR/S cycle and this will be the start of the next cycle, which is structured as RR/P/RR/S to promote growth.

Basic Stats:
Weight: 174
Height: 6'
BF: estimated at 15-16% on current scale

Measurements (inches):
Neck: 15.5
Shoulders: 49
Chest: 40.5
Bicep: L 13.75 R 14
Forearm: L 11.5 R 12
Waist: 32
Lower Thigh (above knee): L 18 R 17.5
Upper Thigh: L 23 R 22.5
Calf: 14.5

Nutrition:
Caloric intake....about 3300-3600 on active days, 3000-3300 on nonactive
P/C/F ratio is about 40/40/20.
About 5-6 meals per day.

Goals:
Bulk to 185 at approximately the same bodyfat by mid-August.
(I stopped putting on much of any fat with my bulking after I hit the mid 160s)

Supplements:
Protein
Fish and Flaxseed oil. About 15g per day.
CEE (3-5g pre and post wo)
Multivitamin
Vitamin B12 & E

MorteSubite · 06-08-2005, 10:41 PM

RR - Chest/Abs:

Chest
RI 60s

DB Incline Press:
3x8x50s

DB Bench Press:
50sx10
50sx7
45sx10

DB Flyes:
2x20x12

Abs

Weighted Decline Crunches:
bw+35x10
bw+45x10
bw+45x10
RI 60s

Cable Crunches:
2x115x13
RI 90s (had to work in with another guy at CC station)

Notes:

Feeling very comfortable with things. Solid workout overall even though I was dead tired before the workout.

Pecs were twitching constantly after the w/o

I guess I did something right.

Workout length: 35 minutes

gwcaton · 06-09-2005, 08:40 AM

Nice wo Morte,

Good luck on the new "split"

MorteSubite · 06-09-2005, 09:35 AM

Thanks GW!

Rocco32 · 06-09-2005, 12:18 PM

Hey nice journal Morte! And great w/o. Good luck. Are you sure your at that level of bodyfat and have a 32 inch waist?

MorteSubite · 06-09-2005, 04:43 PM

I'm not sure really as far as body fat %.
I remeasured and it's 34" for waist. I messed up with the measuring for that before.

MorteSubite · 06-09-2005, 07:11 PM

Cardio: 80min shooting hoops, 25 minutes 4 on 4 halfcourt basketball.

MorteSubite · 06-10-2005, 06:38 PM

RR - Bis:

Alternating Dumbbell Curls:
2x35x8

Cable Curl:
80x10
75x10

Concentration Curl:
20x12
15x12

RI: 60s

Notes:

Got a call right as I was getting prepared for the gym... I was stuck doing paperwork for the next 80 minutes..... I raced to the gym and got there 15 minutes before closing so I was able to get a bit of meaningful work done.

Workout length: 13 minutes

Fun Exercise: 18 holes of golf

Rocco32 · 06-10-2005, 07:33 PM

Great job man, LOL. Talk about rushed

MorteSubite · 06-10-2005, 09:51 PM

Quote:

Originally Posted by Rocco32

Great job man, LOL. Talk about rushed

It really ticked me off as I wanted to do the whole workout... If the gym was open later I could have used my irritation at doing paperwork as motivation for my lifts for the whole arm workout. It's ok though. I'm going to try to do Tris and Legs tomorrow and struggle to walk back to my car and drive 150 miles to Greensboro, North Carolina later in the day (thank God for cruise control)...

MorteSubite · 06-11-2005, 12:06 PM

Rep Range - Legs:

Leg Extension:
180x10
170x10

Pad setting, L-L (need to remember this since it's never set to my liking when I get to it)

Hack Squats:
225x12
215x12
205x12

Single Leg Press:
135x15
125x15
115x15

Standing (bent over) Single Leg Curl:
75x8
70x8

SLDL:
205x10
205x10

Seated Leg Curl:
160x13

Notes:

Felt very good.

Hacks were exhausting as usual... going to go for 235 next time, maybe 245....

I had to restrict the ROM in the Leg Press slightly due to knee pain. I didn't go down all the way.

SLDLs felt great. Up 20lbs from last time I did them.
Used supine (alt) grip. My grip was fine in the first set, but crappy in the second. I was very happy that I made it all the way through without slipping. If I had to do another 2-3 reps I would have slipped. I think I can do 225 in two weeks if my grip cooperates then.

Workout length: 50 minutes

MorteSubite · 06-15-2005, 01:11 AM

Rep Range - Tris:

Weighted Dips:
BW+35x8
BW+35x8
BW+35x7

Pushdowns:
2x120x10

Kickbacks:
20x12
15x12

Notes:

I was experiencing some soreness recently so I wanted to be careful with the dips. I could have gone with 45lbs for that.

Waited for the UPS to come with my bulknutrition order [ON 100% Whey] before I went to the gym. Unfortunately he came rather late so I had another short workout. ON was pretty good. Easier to mix than all the whey's WPI, but taste is not as good. Digestability seems equivalent through one workout.

Workout length: 16 minutes

MorteSubite · 06-15-2005, 08:33 PM

RR - Back / Delts:

Back

CG Chin:
BW+20x6
BWx7

WG T-Bar Row:
2x45x10

DB Row:
35x12
30x12

BB Pullover:
50x15
45x15

Delts

Single DB Press:
Set 1: R 40x8 L 35x8
Set 2: 35x8

Bent Lateral:
3x10x10

Cable Side Lateral:
30x12
25x12

Notes:

Felt good. Should have done 10-15lbs for weights on CG Chin. Next time will go to 50 for WG T-Bars for first set. Left arm was weak on DB Press.

Workout length: 35 minutes
RI: 60s

gwcaton · 06-15-2005, 08:37 PM

Some nice looking wo's Morte

Nice weighted dips

I miss doing those . one of my faves

MorteSubite · 06-16-2005, 12:08 AM

Thanks gw! Here's to your quick recovery!

Don't drop everything if you've got the time to do just legs, why not?

Rocco32 · 06-16-2005, 04:38 AM

Great w/o buddy! Nice weights on CG Chins. So how'd you like the one arm DB Press? I hated doing that, always fell off the chair LOL.

MorteSubite · 06-16-2005, 04:16 PM

Thanks Rocco!

The one arm DB press is tough. I did it standing up instead of sitting down this time. I'm not sure which method I prefer more, but they're both quite awkward. I'd rather just use both arms. Haven't fallen off any chairs yet thankfully! I'll try to avoid that in the future

Rissole · 06-19-2005, 09:44 PM

Hey Morte

new journal hey....?? Looks great

Rocco32 · 06-20-2005, 07:57 AM

Where are you Morte?

MorteSubite · 06-20-2005, 06:30 PM

Quote:

Originally Posted by Rissole

Hey Morte

new journal hey....?? Looks great

Hey Riss! Thanks for dropping by! This journal has been gathering some cobwebs with all the heavy traffic coming through it.

MorteSubite · 06-20-2005, 06:33 PM

Quote:

Originally Posted by Rocco32

Where are you Morte?

Took more days off than normal between things to sync things up for the move. I think I'm going to be moving in around Monday to Tuesday next week.

Then I'll be heading back to see my folks in Connecticut for about a week. My grandfather's 80th birthday party is going to be really huge so I can't miss that.

There's a Gold's Gym about 15 minutes away from my house so I'm thinking of signing up for a one month membership w/o any money down when I'm moving in so I can use the gym in Connecticut for when I'm there.

MorteSubite · 06-20-2005, 06:41 PM

Power - Chest / Abs:

DB Bench Press:
60sx0 - left failed
55sx6
55sx6
55sx9

Incline DB Bench Press:
55sx6
55sx7
55sx0 - left failed
50sx6

Weighted Dips:
BW+50x6
BW+50x5

Really skimpy Abs section

Kneeling Cable Crunches:
140x6
145x6

Notes:

Funny that I could do 9 reps on my last set on db bench but i couldn't even get 60s up for one!

Time budgeting was poor so I wasn't able to get decline crunches in. Not a huge deal though, abs aren't something I'm really worried about in any way shape or form.

Workout length: 35 minutes

Rissole · 06-21-2005, 09:34 PM

Quote:

Originally Posted by MorteSubite

Not a huge deal though, abs aren't something I'm really worried about in any way shape or form.

I think your the first guy i've ever heard say that

MorteSubite · 06-21-2005, 10:06 PM

Quote:

Originally Posted by Rissole

I think your the first guy i've ever heard say that

I'm not doing this to compete so as long as I don't have a gut I'll be pretty happy.

I have sufficient core strength so training abs like crazy is completely vain. On the other hand, other muscle groups produce functional strength that's directly applicable in sports I that I participate in.

Rocco32 · 06-22-2005, 11:05 AM

Quote:

Originally Posted by MorteSubite

Power - Chest / Abs:

DB Bench Press:
60sx0 - left failed
55sx6
55sx6
55sx9

Incline DB Bench Press:
55sx6
55sx7
55sx0 - left failed
50sx6

Weighted Dips:
BW+50x6
BW+50x5

Really skimpy Abs section

Kneeling Cable Crunches:
140x6
145x6

Notes:

Funny that I could do 9 reps on my last set on db bench but i couldn't even get 60s up for one!

Time budgeting was poor so I wasn't able to get decline crunches in. Not a huge deal though, abs aren't something I'm really worried about in any way shape or form.

Workout length: 35 minutes

what's up with your left arm LOL! I have that problem sometimes, maybe you can get someone to help you get the 60's up the first time and I think you'll be fine from there.

MorteSubite · 06-22-2005, 11:56 AM

Quote:

Originally Posted by Rocco32

what's up with your left arm LOL! I have that problem sometimes, maybe you can get someone to help you get the 60's up the first time and I think you'll be fine f

06-08-2005, 10:36 PM	#1
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Morte's P/RR/S Abuse My old journal (Striving for Elusive Lean Gains (LG Mass)) has outlived it's usefulness as it's main direction was for testing LeptiGen Mass. This journal will include all of my training which is based on P/RR/S. I have done one P/RR/S cycle and this will be the start of the next cycle, which is structured as RR/P/RR/S to promote growth. Basic Stats: Weight: 174 Height: 6' BF: estimated at 15-16% on current scale Measurements (inches): Neck: 15.5 Shoulders: 49 Chest: 40.5 Bicep: L 13.75 R 14 Forearm: L 11.5 R 12 Waist: 32 Lower Thigh (above knee): L 18 R 17.5 Upper Thigh: L 23 R 22.5 Calf: 14.5 Nutrition: Caloric intake....about 3300-3600 on active days, 3000-3300 on nonactive P/C/F ratio is about 40/40/20. About 5-6 meals per day. Goals: Bulk to 185 at approximately the same bodyfat by mid-August. (I stopped putting on much of any fat with my bulking after I hit the mid 160s) Supplements: Protein Fish and Flaxseed oil. About 15g per day. CEE (3-5g pre and post wo) Multivitamin Vitamin B12 & E
	Morte's P/RR/S Abuse Journal

06-08-2005, 10:41 PM	#2
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	RR - Chest/Abs: Chest RI 60s DB Incline Press: 3x8x50s DB Bench Press: 50sx10 50sx7 45sx10 DB Flyes: 2x20x12 Abs Weighted Decline Crunches: bw+35x10 bw+45x10 bw+45x10 RI 60s Cable Crunches: 2x115x13 RI 90s (had to work in with another guy at CC station) Notes: Feeling very comfortable with things. Solid workout overall even though I was dead tired before the workout. Pecs were twitching constantly after the w/o I guess I did something right. Workout length: 35 minutes
	Morte's P/RR/S Abuse Journal

06-09-2005, 08:40 AM	#3
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Morte, Good luck on the new "split"
	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

06-09-2005, 09:35 AM	#4
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Thanks GW!
	Morte's P/RR/S Abuse Journal

06-09-2005, 12:18 PM	#5
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Hey nice journal Morte! And great w/o. Good luck. Are you sure your at that level of bodyfat and have a 32 inch waist?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

06-09-2005, 04:43 PM	#6
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	I'm not sure really as far as body fat %. I remeasured and it's 34" for waist. I messed up with the measuring for that before. Last edited by MorteSubite : 06-09-2005 at 07:10 PM.
	Morte's P/RR/S Abuse Journal

06-09-2005, 07:11 PM	#7
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Cardio: 80min shooting hoops, 25 minutes 4 on 4 halfcourt basketball.
	Morte's P/RR/S Abuse Journal

06-10-2005, 06:38 PM	#8
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	RR - Bis: Alternating Dumbbell Curls: 2x35x8 Cable Curl: 80x10 75x10 Concentration Curl: 20x12 15x12 RI: 60s Notes: Got a call right as I was getting prepared for the gym... I was stuck doing paperwork for the next 80 minutes..... I raced to the gym and got there 15 minutes before closing so I was able to get a bit of meaningful work done. Workout length: 13 minutes Fun Exercise: 18 holes of golf
	Morte's P/RR/S Abuse Journal

06-10-2005, 07:33 PM	#9
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great job man, LOL. Talk about rushed
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

06-11-2005, 12:06 PM	#11
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Rep Range - Legs: Leg Extension: 180x10 170x10 Pad setting, L-L (need to remember this since it's never set to my liking when I get to it) Hack Squats: 225x12 215x12 205x12 Single Leg Press: 135x15 125x15 115x15 Standing (bent over) Single Leg Curl: 75x8 70x8 SLDL: 205x10 205x10 Seated Leg Curl: 160x13 Notes: Felt very good. Hacks were exhausting as usual... going to go for 235 next time, maybe 245.... I had to restrict the ROM in the Leg Press slightly due to knee pain. I didn't go down all the way. SLDLs felt great. Up 20lbs from last time I did them. Used supine (alt) grip. My grip was fine in the first set, but crappy in the second. I was very happy that I made it all the way through without slipping. If I had to do another 2-3 reps I would have slipped. I think I can do 225 in two weeks if my grip cooperates then. Workout length: 50 minutes
	Morte's P/RR/S Abuse Journal

06-15-2005, 01:11 AM	#12
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Rep Range - Tris: Weighted Dips: BW+35x8 BW+35x8 BW+35x7 Pushdowns: 2x120x10 Kickbacks: 20x12 15x12 Notes: I was experiencing some soreness recently so I wanted to be careful with the dips. I could have gone with 45lbs for that. Waited for the UPS to come with my bulknutrition order [ON 100% Whey] before I went to the gym. Unfortunately he came rather late so I had another short workout. ON was pretty good. Easier to mix than all the whey's WPI, but taste is not as good. Digestability seems equivalent through one workout. Workout length: 16 minutes
	Morte's P/RR/S Abuse Journal

06-15-2005, 08:33 PM	#13
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	RR - Back / Delts: Back CG Chin: BW+20x6 BWx7 WG T-Bar Row: 2x45x10 DB Row: 35x12 30x12 BB Pullover: 50x15 45x15 Delts Single DB Press: Set 1: R 40x8 L 35x8 Set 2: 35x8 Bent Lateral: 3x10x10 Cable Side Lateral: 30x12 25x12 Notes: Felt good. Should have done 10-15lbs for weights on CG Chin. Next time will go to 50 for WG T-Bars for first set. Left arm was weak on DB Press. Workout length: 35 minutes RI: 60s
	Morte's P/RR/S Abuse Journal

06-15-2005, 08:37 PM	#14
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Some nice looking wo's Morte Nice weighted dips I miss doing those . one of my faves
	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

06-16-2005, 12:08 AM	#15
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Thanks gw! Here's to your quick recovery! Don't drop everything if you've got the time to do just legs, why not? Last edited by MorteSubite : 06-16-2005 at 04:14 PM.
	Morte's P/RR/S Abuse Journal

06-16-2005, 04:38 AM	#16
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o buddy! Nice weights on CG Chins. So how'd you like the one arm DB Press? I hated doing that, always fell off the chair LOL.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

06-16-2005, 04:16 PM	#17
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Thanks Rocco! The one arm DB press is tough. I did it standing up instead of sitting down this time. I'm not sure which method I prefer more, but they're both quite awkward. I'd rather just use both arms. Haven't fallen off any chairs yet thankfully! I'll try to avoid that in the future
	Morte's P/RR/S Abuse Journal

06-19-2005, 09:44 PM	#18
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Hey Morte new journal hey....?? Looks great
	My Journal

06-20-2005, 07:57 AM	#19
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Where are you Morte?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

06-20-2005, 06:41 PM	#22
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Power - Chest / Abs: DB Bench Press: 60sx0 - left failed 55sx6 55sx6 55sx9 Incline DB Bench Press: 55sx6 55sx7 55sx0 - left failed 50sx6 Weighted Dips: BW+50x6 BW+50x5 Really skimpy Abs section Kneeling Cable Crunches: 140x6 145x6 Notes: Funny that I could do 9 reps on my last set on db bench but i couldn't even get 60s up for one! Time budgeting was poor so I wasn't able to get decline crunches in. Not a huge deal though, abs aren't something I'm really worried about in any way shape or form. Workout length: 35 minutes
	Morte's P/RR/S Abuse Journal