Devlin

Ok it's official....I'm attempting P/RR/S. I did speak with my trainer and he agreed I have already been dong some of the system, but not completely. We have been going for higher weights with decreased reps, but not high enough for a true Power week. So I started today. Of course I had PR's across the board, but I kinda expected that if I was to drop to 4-6 reps. Needless to say I need to adjust weights here and there, but overall it was very nice.

Back/Shoulders(Power week)

Warmup-20 minutes
Treadmill: 4% incline 1.22 miles (Heart rate: average 145; max 165)
DB Military press:15 x 10

DB Military press
30 x 0 (opps over estimated)
27.5 x 4, 5, 6 PR

Upright row(O bar)
45 x 8 (start at 55 nt)
55 x 4, 5 PR

Cheat Lateral
15 x 8 (start at 20 nt)
20 x 6, 6 PR

Rack deadlift(O bar)
65 x 8 (warmup/test weight)
95 x 6
100 x 6
110 x 5 PR(start with 110 nt)

Bent over row(O bar)
55 x 8 (test weight)
65 x 8
75 x 6
85 x 4 PR(start with 80 nt)

CG pull downs
85 x 8 (too light)
100 x 5
110 x 4 PR(start with 100 nt)

CG row(cable)
90 x 5, 6
100 x 4PR

Cooldown-15-20 minutes
Wave machine (technogym): 10 minutes Level 5-6; 2.19 miles
Walked on track: 1/2 mile

OMG this workout felt sooo good. I still feel the workout and I'm betting I will have decent DOMS. I still need to work on the cadence for this week, but overall I was very happy.

Side note: Ob/gyn appoinment went well. Doc gave me some additional estrogen to take towards the end of my cycle and mid cycle if I feel I need it. We did discuss ending my cycle all together and she didn't rule it out, but she did give me a couple other options to consider. In the mean time she did have a Prolactin level taken so we will see what that shows and how it may be affecting me. Ohh and my blood pressure....108/74

Time to face the jury (and myself)

Time to bring sexyback

Pylon

Sounds like a good day all around!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

Fantastic w/o Sister Devlin, PR's too!!!

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

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

Burner02

hmm...note to self: dev..likes bourbon and diet coke...one makes he relax...hmm..two would make her...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Devlin

Pylon-It has been a good day, except for the fact I'm currently at work for my evening shift here. I would have much preferred to stay home relaxing.

Arch-Thank you. I think given my personality and perference for long workouts, p/rr/s should suit me just fine. I'm not surprised at any of the PR's. Logically if I have been pyramiding weights and reps (reps 12, 10, 8 as weight goes up) I should have posted a lot of PR's today to achieve failure at 4-6 reps. I'm not expecting as many PR's for leg day or chest day since I have been upping the weights there more and decreasing reps more, especially with the chest. However, we will see. I may surprise myself.

Burner-I'm a hard liquior person, bourbon (Maker's Mark, Jim Beam), whiskey (Jack Daniels), vodka, rum, scotch, tequila, sambucca....However, in moderation and even then I become my screen name

Time to face the jury (and myself)

Time to bring sexyback

gwcaton

WoW !! Now that was a nice wo

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

boilermaker

Dev, like I've said everywhere else, I'm disappointed in my hiatus from your journal. For as much support as you have given me, I shouldn't have left you hanging either. I'm sorry and I'm back. Apparently, you haven't missed a beat. You are doing just fine in the cages and racks. Derby time approaching. I'll probably sneak a wager on one of your nags if they make it. Haven't followed the quallies much. Any news????

My Journal: Are We Almost There Yet?

Burner02

the bartenders @ my club like Maker's Mark...WHEW! That is some potent stuff! ok..I don't drink much...one shot...and it affects me...
(just FYI) I did the shot (s) on my own time...I never drink @ work..beyond a Red Bull.
Kinda funny...I'm a ceffeine fiend...I LOVE it! I will slam a Red Bull when I clock in. Most nights, it will just heighten and perk me up...once in a while...I will catch myself walking fast...almost bumbling around! Once I realize I am doing that....I have to conciously walk slowly thru the crowds.

ok...bar / ego story:!
...There I was....I had a sample of that VPX Red Line. Every try that? Kinda freaky, cool stuff. Makes you hot...then have chills. I liked it. I had that...then forgot about it...and had my customery Red Bull. Needless to say, I was pinging off the walls! So, I was bugling around..clumsily...(ok, I am 5'9" and was still in pretty decent shape) I accidently bumped into some guy as I was walking past. I of course, appologized. He...was maybe 5'4"..and dressed in a suit. He said something rude. (tough talk) I ignored him and pressed on. Not 20 minutes later, I was upstairs outside the mens' room waiting for a guy to come out that was drunk so I could cut him off. Who should come walking past and try to stare me down? Yep, wee man!
RECAP: I am 5" taller and at least 40 - 50lbs heavier than this guy..ok, back to story..
He eye balled me and tried to stare me down! After he caught my attention and I realized who it was...I turned to him, looked him up and down...more like: down and further down.. then..I laughed at him...and turned away....he went away....

good times....

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

DeadBolt

Told ya dev! PRs across the board! Stick to it and there will be more to come!!!!

Burner...LMAO! You musta looked like a jerbal on speed LOL!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Burner02

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Devlin

Gary-Thank you. I enjoyed it. PLus I was the only woman in the free weight area among about 12 guys all in good shape (2 were trainers doing segments of power lifting and they started with doing dead lifts with 225 to 320). So it was a great ego boost seeing the looks when I keept adding weights to the bar. On of the guys is a friend of mine who is a cop and we were discussing our dogs. I made a comment about mine being my protectors. He looked at me, at the bar that had 100 lbs on it, looked back at me and laughed with the look between "you need dogs to protect you with the way you look" and "like do you really need dogs to protect you with the amount you are lifting."

Deadbolt-NO doubt I can hit more on back day, I probably could have gone slightly heavier yesterday of I had my initial weights set right. Ohh well it was a place to start.

Burner-I have a high tolerance so I go for the strong stuff all around.

Ok my RedBull story and why I will never touch the stuff again. It was a couple years ago when I was working with the trotters. We took a couple trotters up to Balmoral Racetrack in Crete, IL on a saturday. I drove so it took about 6-6.5 hours to get there. We were up around 6am sunday to take cae of the boys who were racing that night. We were up all day and didn't race until after 7pm sunday night. Did we spent sunday night there? Nope. We loaded up the boys after the races and drove straight back. We stopped to get caffine. I got a 20 ounce coffee and 2 red bulls. Downed the coffee and both red bulls while driving. We were about 45 minutes from being home and I was still falling asleep behind the wheel. I didn't feel any of the caffine from the coffee or red bulls. We get home, unload and go home to crash in bed, fall right to sleep. 2 hours later my ohone rings, wakes me up and thats when the caffine hit. My heart felt like it was going to beat right out of my chest and no chance of going back to sleep so I was up the rest of the day. Since then I won't touch the red bulls.

Time to face the jury (and myself)

Time to bring sexyback

Devlin

Boiler-Ohh no problem. You had thing you needed to do/sort out. I have to look to see who is still in for the Derby. I would like to go to the Derby, but I doubt I could get off work. I probably could score a ticket with little problem or maybe if I was really lucky score an invite to Millionaire Row However, I would be dreading the traffic getting there and home.

Time to face the jury (and myself)

Time to bring sexyback

Triple Threat

I use that stuff before my workouts. Definitely good stuff. When I first starting using it, I got the hot feeling and then chills, but I seemed to have adapted to it in that respect. I still get the energy boost, though.

Burner02

I might get some again....but.....I REALLY REALLY miss my liquid clenbutrx...THAT was the shizzle...fo rizzle!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Burner02

wow! it took that long to kick in? Mine usually hits in about 20 minutes..
now...I used to take different supplements. Fat burners being among them. I had them lined up upon the top of the fridge. twice...I grabed the wrong pills before bed...go to by around 11pm...and BAM! WIDE awake at 1am and capable of hearing a church mouse fart from 50 feet...then..was awake the rest of the night...oops...must have grabbed the fat burners and not the **** whatever I was taking....

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

b_reed23

workouts look great, and SUPER strong, great to have you on board the p/rr/s train!

My Journal!

Devlin

I hadn't intended to, but I ended up taking all of yesterday off. I just wasn't feeling up to par and decided a day of rest would do me good. Well, it didn't. Woke up today with migraine and the right side of my neck was pinching so off to the chiropractor I went. He fixed me right up first with some electro muscle stimualtion thing that took my headache right away and then he adjusted my neck and back. I know my neck was out of line, but I think the lifting on wed did me in. I know I probably should have come home and rest after that, but instead I went to the gym.

Chest(Power week 1)

Warmup-10 minutes
Treadmill: 0.5 miles
Flat bench 45 x 12

Flat bench
75 x 4, 4
85 x 2
80 x 2 (will stay at 75)

Incline bench
65 x 4
70 x 3 PR
65 x 4 (knew I couldn't get 70 again so dropped)

Flat DB fly
25 x 4, 5, 6 PR

Dips
BW x 8
+5 x 6
+10 x 5
+15 x 4 PR

I was a bit disappointed with my benching today, but regardless I still had improvement going solo just no PR's there. I was really happy with the dips, major improvement there. I was able to hold the lifting tempo much better today too.

Questions:
1. If I can't get atleast 4 reps at a certain weight should I drop the weight to complete a total of 4 reps for a set or drop the weight and start a new set? (example: could only get 2 reps at 85, droped to 80 and did 2 reps. Should I have dropped to 75 and done 4 instead?)

2. Is it ok to do more than 3 exercises for chest on power week? I'm really not used to only doing 3 exercises for chest. Granted I did feel I probably couldn't do as much as I normally would, but 3 just didn't seem enough.

3. Should I be doing a warmup set for each exercise or just one general warmup for the specific muscle group?

Time to face the jury (and myself)

Time to bring sexyback

Burner02

since u are working the same muscle groups, just different angles, they are already warmed up from the previous sets.
Now, as far as the weight / reps go...if you cant get the 3 - 5 reps clean, you should lower the weight.
Now...how about stay at 80lbs? it's mental..only 5 lbs. I know you can do it. We know you can do it...just convince you can do it...then do it!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Archangel

WOW, lookin Strong Sister Devlin!!! PR's too, way to go my Friend!!!

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

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

gwcaton

Nice wo Dev !! You are doing fantastic on this prrs stuff

1. I would of dropped wt and started a new set but either way would probably work, the goal is failure at 4-6 reps

2. I do 3 sets for chest. I try to do a BB, a DB exercise and dips or a cable exercise. In that order for power week. For RR week ( I do 2 weeks of this )
the first week I try to do a cable exercise first ( pre-exhaust ) , then a Db exercise , then a BB exercise. 2nd week I do the reverse.

3. Depending on your split you should be ok to just warm up on your first exercise and then go balls to the wall ! ( oh , I guess that won't work for you . LOL ) whats the female version of that ? Is there one ? LOL

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

Devlin

Billie-Thanks, I've surprised myself a few times already at the weights. I'm liking p/rr/s so far.

Burner-Ok I agree next time it will be 80.

Arch-Thank you. Your WOW makes me laugh, that's pretty much the reaction many of the guys at the gym have when they see me lifting these days. I didn't expect any PR's on a chest day, but low and behold I still found a way to get a couple. Something that was kinda funny, was one of the regular guys walks by me as I'm resting between sets of fly's and says "come on less resting, more lifting." I reply, "hey now I need to rest with the weight I'm lifting today." He looks at the 25 lb dumbbells and says, "damn ok I'll give ya that."

Gary-I really like p/rr/s. I was kinda doing it, but just the rep range with occasional power tossed in. I think now I will start to see bigger gains in strength and muscle mass.
1. Ok from here on, I will drop the weight and start a new set.

2. Do you think more than 3 sets would be a bad thing when working chest?

3. I think the closest female equivalent may be tits to the wall, but it doesn't have the same ring as balls to the wall.

Time to face the jury (and myself)

Time to bring sexyback

gwcaton

Cool gym stories lately Dev

I think 3 sets is plenty for any exercise , hell I only do 2 on some of them (like bi'/tri'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

Triple Threat

That's secret code for "I want to jump your bones."