Thread: CC's P/RR/S Journal

Monday, August 28, 2005

Chest

Flat Bench
1 Warmup set - 135x8
185 x 8
205 x 8
215 x 6
* This was a good one, felt like I could have gone heavier if I had a spot around but I was all alone that day. kind of nice. Each day I grow closer to repping 225x8.
Incline Dumbell Press
50 x 8
55 x 8
55 x 6
* damn..I really needed a spot or at least someone to help me get a lift off. It was tough, a little bummed I didnt put up more on the last set..perhaps things will be different next week with my workout partner.
Flat Bench Flyes
20 x 10
25 x 8
* still trying to adapt and adjust to dumbell flyes, been so used to pec decks but from what I hear "nothin like dumbbell flyes" so im giving it a try.
Dips
1 x 10
1 x 10

Well that was my workout, I felt it went pretty good..I am definitely feeling it today (tuesday) and this seems to be my main workout for chest which has given me such good results with a little tweaking each week in accordance to whichever stage I am currently on. This was a Power week, things are going good. I will post pics later from ym camera phone just as a starting point, so I can look back in a few months and hopefully see some progression.

Today's Workout

Tuesday, August 30, 2005

Power - Back
Bent over Supinated Grip BB Rows
80 x 10
90 x 8
90 x 8
*Love the feeling of these..This will be in my workout for some time to come in my Power week. Cant get enough of em. haha.
Lat Pulldowns
125 x 10
140 x 8
140 x 8
CG Seated Rows
100 x 10
100 x 8
110 x 7
*Really held these at the peak position, wow..what a burner. Only this certain machine gives me this certain pump and control. It is excellent and far superior than the other particular machines in the gym.
Pullups
1x10
1x9

***My power back workout has to be one of my personal favorites. I really feel the stretch, soreness and the muscle being pushed to the limit. This has really contributed to my overall back strength..from the beginning of my training I have made some huge leaps in power due to a few of these.

Heya bud...glad to see someone else using prrs. Its really a great routine! Best of luck buddy! And make sure you keep on your diet....what are your current goals?

Question though why during a power week are you using reps in the 8-10 range? You should be staying in the 4-6 range.

Your right my reps were high and originally, I guess I aimed for those numbers but in the end..I was able to put a few more up. Just kind of experimenting as well. I am really trying to gain some more size and strength. Hope to be at about 220-225 by November. I currently weight around 215-216.

Originally Posted by ccr_bballer33

Your right my reps were high and originally, I guess I aimed for those numbers but in the end..I was able to put a few more up. Just kind of experimenting as well. I am really trying to gain some more size and strength. Hope to be at about 220-225 by November. I currently weight around 215-216.

Try to stick to the set rep ranges for each week...it works I've used it for a very long time and LOVE it. Just watch your diet and train hard!

Yeah, I know it has worked great for me before..Ive used the program for over 7 months now.

Thursday
Power - Shoulders/Traps

Military Press
135 x 6
155 x 6
185 x 4
Upright Rows
70 x 6
80 x 4
Cheat Laterals
30 x 6
40 x 5
45 x 4

Originally Posted by ccr_bballer33

Thursday
Power - Shoulders/Traps

Military Press
135 x 6
155 x 6
185 x 4
Upright Rows
70 x 6
80 x 4
Cheat Laterals
30 x 6
40 x 5
45 x 4

Now those are better rep numbers LOL!

Good work buddy! God I can't wait to start prrs again damnit!

Well after some though.. I decided to give it a change for 4-6 weeks and try HIT. I have been following Archie's journal closely and for some time now have wanted to give it a try. So finally I did tonight..wow let me tell you.

Flat Bench 6x2x
185 x 6
4x2x
225 x 4these were pretty killer..
Incline DB Press 6x2x
55 x 8
60 x 6jaysuz..after this I was pretty much done for haha, but I was just getting started.
Pec Deck 6x2x
100 x 7
110 x 6

"Flex Curls" held BB at 90 degrees for 90 seconds
80 x 2
Cable Curls 6x2x
80 x 8
90 x 6
CG Bench
80 x 8
" "
Skullcrushers
80 x 8
80 x 6

I am having trouble typing this.. my arms are definitely sore and my chest is for sure gonna be sore tomorrow, all in all I loved the cadence and the intensity, I think will most definitely stick with this for at least 4-6 weeks.

I am extremely sore, my Pecs and Arms are absolutely shot and Im loving the feeling. I am very intrigued by rep cadence and HIT, I think I will continue to tinker with things to my liking, I love it. dammnn..I need to change my journal/thread title now to HIT CC, but it wont let me..any help anybody?