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- Thread starter Scarface30
- Start date
yeah, I thought it looked like a good program and needed a change
actually I just thought, even though I've been hearing many good things about the p/rr/s, to periodize it the simplified way you have on your blog. so something like workouts for week 1: 4-6 reps, workouts for week 2: 8-10 reps, then workouts for week 3: 4-6 reps + an extra set, workouts for week 4: 8-10 reps + an extra set..if that makes any sense or sounds at least a little bit like it would be alright
will do - thanks
so to say my legs are still sore from the SLDLs on Thursday would be an understatement, couldn't even stretch today and the bike, well it wasn't too easy either...either way the actual workout felt good
single arm neutral grip incline DB press
set 1 - 45lbs/8reps both arms
set 2 - 45lbs/8reps both arms
set 3 - 45lbs/8 reps right arm, 7 reps left arm
set 4 - 45lbs/8 reps right arm, 6 reps left arm
bench press
set 1 - 135lbs/8reps
set 2 - 135lbs/8reps
set 3 - 140lbs/8reps
first time I have done bench press in about 4 months, always used to do DB press, definitely felt the difference!
seated cable rows
set 1 - 110lbs/10reps
set 2 - 115lbs/9reps
set 3 - 120lbs/8reps
bentover BB rows
set 1 - 90lbs/10reps
set 2 - 100lbs/9reps
set 3 - 110lbs/8reps
set 4 - 110lbs/8reps
next time I do these I'm going to have to drop the weight abit, first 2 sets were good, but the next 2, especially the last one my form was shit.
hanging leg raises
3 sets - 12, 12, 12 reps
20 mins on the bike, then ATTEMPTED to stretch which did not go over too well. all in all decent workout *note to self, lower weight next time for BB rows*
single arm neutral grip incline DB press
set 1 - 45lbs/8reps both arms
set 2 - 45lbs/8reps both arms
set 3 - 45lbs/8 reps right arm, 7 reps left arm
set 4 - 45lbs/8 reps right arm, 6 reps left arm
bench press
set 1 - 135lbs/8reps
set 2 - 135lbs/8reps
set 3 - 140lbs/8reps
first time I have done bench press in about 4 months, always used to do DB press, definitely felt the difference!
seated cable rows
set 1 - 110lbs/10reps
set 2 - 115lbs/9reps
set 3 - 120lbs/8reps
bentover BB rows
set 1 - 90lbs/10reps
set 2 - 100lbs/9reps
set 3 - 110lbs/8reps
set 4 - 110lbs/8reps
next time I do these I'm going to have to drop the weight abit, first 2 sets were good, but the next 2, especially the last one my form was shit.
hanging leg raises
3 sets - 12, 12, 12 reps
20 mins on the bike, then ATTEMPTED to stretch which did not go over too well. all in all decent workout *note to self, lower weight next time for BB rows*
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ello to you too Fitgirl? hows it going today?Double D - thanks dude, my chest today is still sore, thats what happens when you don't bench for like 4 months!
todays workout went pretty well except for the gym was the busiest I have ever seen it, and mostly with punk kids who think they're king shit at the gym..anyway! this was my workout today (Tuesday), I was going for the the range of 8-10 reps
RI=60-90sec
clean and press
warmup - 45lbs/8reps
set 1 - 65lbs/10reps
set 2 - 75lbs/10reps
set 3 - 85lbs/8reps
set 4 - 85lbs/7reps
set 5 - 85lbs/7reps
so, doing 5 sets of clean and press sure drains the energy from you! whoa!
pullups
3 sets with body weight - 10,8,7
neutral grip pulldowns
set 1 - 100lbs/10reps
set 2 - 110lbs/8reps
set 3 - 110lbs/8reps
weighted dips
set 1 - BW+20lbs/11reps
set 2 - BW+20lbs/9reps
set 3 - BW+20lbs/8reps
lateral raises
set 1 - 15lb DBs/10reps
set 2 - 20lbs DBs/8reps
cardio 20 mins on the bike (forgot to stretch after I was finished). going back to Halifax tomorrow to talk to an academic adivsor about the situation I am in with my first semester marks..wish me luck! haha
RI=60-90sec
clean and press
warmup - 45lbs/8reps
set 1 - 65lbs/10reps
set 2 - 75lbs/10reps
set 3 - 85lbs/8reps
set 4 - 85lbs/7reps
set 5 - 85lbs/7reps
so, doing 5 sets of clean and press sure drains the energy from you! whoa!
pullups
3 sets with body weight - 10,8,7
neutral grip pulldowns
set 1 - 100lbs/10reps
set 2 - 110lbs/8reps
set 3 - 110lbs/8reps
weighted dips
set 1 - BW+20lbs/11reps
set 2 - BW+20lbs/9reps
set 3 - BW+20lbs/8reps
lateral raises
set 1 - 15lb DBs/10reps
set 2 - 20lbs DBs/8reps
cardio 20 mins on the bike (forgot to stretch after I was finished). going back to Halifax tomorrow to talk to an academic adivsor about the situation I am in with my first semester marks..wish me luck! haha
I love the name of your journal. Every time I see it I say it out loud in my best Al Pacino voice.
lol yeah I give that a whirl once or twice when I see it too...still doesn't sound good though
thanks Double D. yeah finally got it setup right, but I'll have to give you and P-funk a pat on the back for the help though
today I did legs and core, with some grip work at the end and I have to say it was the best workout I have had in a long while, although my SLDLs could have gone up a bit in weight.
SLDLs
warmup - 90lbs/10reps
set 1 - 135lbs/10reps
set 2 - 145lbs/10reps
set 3 - 155lbs/6 reps
set 4 - 155lbs/8reps
my 3rd set I only got 6 reps because as I was doing them some guy decided to throw a Swiss ball past the rack I was using, it hit the rack bounced off and hit me in the face. what an idiot
squats
set 1 - 115lbs/10reps
set 2 - 135lbs/10reps
set 3 - 145lbs/8reps
set 4 - 145lbs/9reps
lunges
3 sets with 20lb DBs - 8,8,8
calf press
4 sets 270lbs - 12,12,10,10
core work[/U ]
3 sets kneeling cable crunches 135lbs - 12,12,10
3 sets cable chops 70lbs - 8,7,7 (each side)
2 sets hypers
2 sets Swiss ball twist
grip work
3 sets 70lb DBs - 40sec, 45sec, 35sec
workout = 60mins
20 mins on the bike then stretched
that looks like quite a bit now that I sit back and look at it, but it felt really good! I'm thinking though maybe doing the Swiss ball twists on my vertical day.
SLDLs
warmup - 90lbs/10reps
set 1 - 135lbs/10reps
set 2 - 145lbs/10reps
set 3 - 155lbs/6 reps
set 4 - 155lbs/8reps
my 3rd set I only got 6 reps because as I was doing them some guy decided to throw a Swiss ball past the rack I was using, it hit the rack bounced off and hit me in the face. what an idiot
squats
set 1 - 115lbs/10reps
set 2 - 135lbs/10reps
set 3 - 145lbs/8reps
set 4 - 145lbs/9reps
lunges
3 sets with 20lb DBs - 8,8,8
calf press
4 sets 270lbs - 12,12,10,10
core work[/U ]
3 sets kneeling cable crunches 135lbs - 12,12,10
3 sets cable chops 70lbs - 8,7,7 (each side)
2 sets hypers
2 sets Swiss ball twist
grip work
3 sets 70lb DBs - 40sec, 45sec, 35sec
workout = 60mins
20 mins on the bike then stretched
that looks like quite a bit now that I sit back and look at it, but it felt really good! I'm thinking though maybe doing the Swiss ball twists on my vertical day.
Last edited:
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Your routine looks flawless. If you eat right you should see awesome gains. I did P/RR/S about 2 years ago and loved it. Shock week was hell.
thanks man. yeah thats the thing, eating right I find it a bit hard to do, but I try as best as I can. I am sorta doing a p/rr/s thing with my own twist. I was talking to P-funk and he mentioned about doing the 8-10 range for 2 or 3 weeks then switching to 4-6 range, so its almost like a p/rr/s program just extended power and rep range.
and something else, I hate going back on what I planned on doing but I think I am going to have to do somewhat of a slow cut before I bulk again. I read a couple articles and from what I read that CowPimp and P said, when you have a higher BF% you have a tendancy to put on more fat when you bulk, thats what I understood from it at least, and for me right now I should probably lower the BF% because its probably around 18-20% (maybe a bit lower) range, so I am thinking it should be a bit lower before I bulk up. kinda pisses me off because I am going back on "my word" so-to-speak and will have to wait to bulk
so yesterday (Saturday) went with a buddy of mine who sometimes doesn't lift as proper or as motivated as I know he could but my workout still was still good. had to cut it short because my buddy asked me if I wanted to go play some PS3 because he just bought one. what else could I do?
seated cable rows
set 1 - 120lbs/10reps
set 2 - 130lbs/7 reps
set 3 - 120lbs/8reps
set 4 - 120lbs/8reps
had to drop the weight down for the sets 3 and 4, 130 was just too high.
single arm neutral grip incline DB press
set 1 - 45lbs/9reps right arm, 8reps left arm
set 2 - 45lbs/8reps right arm, 6reps left arm
set 3 - 40lbs/9reps right arm, 8reps left arm
set 4 - 40lbs/8reps right arm, 8reps left arm
again, too much weight so I had to drop it down. I usually do this exercise first but after the rowing my arms were already starting to get tired. the last couple of reps on the 4th set with the left arm were really forced out.
bench press
set 1 - 135lbs/10reps
set 2 - 145lbs/9reps
set 3 - 155lbs/8reps
this felt easier than normal and I went up a little bit in weight which isn't bad. I don't know if I went about this right though. I wanted to switch up the order of my exercises this time, and bench dropped to 3rd. don't know if that is the right thing to do or not?
bent over BB rows
set 1 - 90lbs/10reps
set 2 - 100lbs/8reps
set 3 - 100lbs/12reps
decided not to try the 110 again because I lacked good form last time I did that. but I thought it was all around good this time.
only 10 mins on the bike and no stretching, had to go try out the PS3
seated cable rows
set 1 - 120lbs/10reps
set 2 - 130lbs/7 reps
set 3 - 120lbs/8reps
set 4 - 120lbs/8reps
had to drop the weight down for the sets 3 and 4, 130 was just too high.
single arm neutral grip incline DB press
set 1 - 45lbs/9reps right arm, 8reps left arm
set 2 - 45lbs/8reps right arm, 6reps left arm
set 3 - 40lbs/9reps right arm, 8reps left arm
set 4 - 40lbs/8reps right arm, 8reps left arm
again, too much weight so I had to drop it down. I usually do this exercise first but after the rowing my arms were already starting to get tired. the last couple of reps on the 4th set with the left arm were really forced out.
bench press
set 1 - 135lbs/10reps
set 2 - 145lbs/9reps
set 3 - 155lbs/8reps
this felt easier than normal and I went up a little bit in weight which isn't bad. I don't know if I went about this right though. I wanted to switch up the order of my exercises this time, and bench dropped to 3rd. don't know if that is the right thing to do or not?
bent over BB rows
set 1 - 90lbs/10reps
set 2 - 100lbs/8reps
set 3 - 100lbs/12reps
decided not to try the 110 again because I lacked good form last time I did that. but I thought it was all around good this time.
only 10 mins on the bike and no stretching, had to go try out the PS3
good morning to you too
thanks Fitgirl, I was pretty pleased with that workout. I am still contemplating how I should go about dropping some weight before I start the bulk again
I know I said I was gonna bulk, but things I've heard say otherwise if you have a higher BF%..it sucks too because I am about a 25min drive away from the gym so I don't get any cardio in besides when I am there...other then that I am peachy lol
thanks Fitgirl, I was pretty pleased with that workout. I am still contemplating how I should go about dropping some weight before I start the bulk again
I know I said I was gonna bulk, but things I've heard say otherwise if you have a higher BF%..it sucks too because I am about a 25min drive away from the gym so I don't get any cardio in besides when I am there...other then that I am peachy lol
Can you go for a jog (it might be yog, I think the J is silent) 
Oh sorry....got a little off track there. Can you go for a jog around your neighborhood a couple mornings a week? Like to say mornings because it's much cooler earlier on in the day. Well.....at least here!
Oh sorry....got a little off track there. Can you go for a jog around your neighborhood a couple mornings a week? Like to say mornings because it's much cooler earlier on in the day. Well.....at least here!
- Joined
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Yeah, your workout looks good. You are more well balanced than most people. Your pulling power is as good, if not better, than your pushing power. From what I understand and have read, that puts you in a lower risk category for shoulder injuries.
Fitgirl yeah I would like to do that, but I have to get my legs healed up first. I went to a sports doc. about them because I thought I needed new orthodics, he said I had my shin bone, whatever it is called, really stressed and I should take it easy for a few months, no high impact exercises...I could always do some walking
KelJu thanks man. I have always found my pulling power was a little better than my pushing power, I don't know why? I try to emphasize having and getting a stronger back in my workouts, but still ballancing everything else.
KelJu thanks man. I have always found my pulling power was a little better than my pushing power, I don't know why? I try to emphasize having and getting a stronger back in my workouts, but still ballancing everything else.
I dunno if its sthe shitty weather lately or what, but I find I just don't have the normal amount of energy lately, and I really don't think its overtraining because I feel good after my workouts...definitely the good ol Nova Scotian weather lol.
RI=60-90sec tempo 3/0/X I keep forgetting to put this in
clean and press
warmup with bar (45lbs)/8reps
set 1 - 70lbs/9reps
set 2 - 80lbs/8reps
set 3 - 80lbs/8reps
set 4 - 90lbs/6reps
tried to add some more weight on the last set, but couldn't hit the 8 rep range, felt good though. I have to say, this is one of my favourite exercises, along with the rowing.
pullups
set 1 - BW/10reps
set 2 - BW/8reps
set 3 - BW/6reps
set 4 - BW/8reps
I added an extra set of pullups from last week because I dropped a set of the clean and press, I found 5 sets just too draining.
DB lateral raises
2 sets - 20lbs/9reps each set
I know I am supposed to do isolation at the end, but after the pullups someone was on the lat pulldown machine and someone was on the dip rack and I hate veering (is that even a word??) away from my routine I have set out. so all I could do was DB lateral raises.
weighted dips
set 1 - BW+20lbs/10reps
set 2 - BW+20lbs/8reps
set 3 - BW+20lbs/9reps
neutral grip pulldowns
set 1 - 115lbs/8reps
set 2 - 120lbs/9reps
set 3 - 120lbs/8reps
doing these last, I was completely drained
20mins on the bike, 3 sets Swiss ball twists then stretched
good workout today, but man the bike killed me for some reason today. might because of my only 10mins on it on Saturday.
RI=60-90sec tempo 3/0/X I keep forgetting to put this in
clean and press
warmup with bar (45lbs)/8reps
set 1 - 70lbs/9reps
set 2 - 80lbs/8reps
set 3 - 80lbs/8reps
set 4 - 90lbs/6reps
tried to add some more weight on the last set, but couldn't hit the 8 rep range, felt good though. I have to say, this is one of my favourite exercises, along with the rowing.
pullups
set 1 - BW/10reps
set 2 - BW/8reps
set 3 - BW/6reps
set 4 - BW/8reps
I added an extra set of pullups from last week because I dropped a set of the clean and press, I found 5 sets just too draining.
DB lateral raises
2 sets - 20lbs/9reps each set
I know I am supposed to do isolation at the end, but after the pullups someone was on the lat pulldown machine and someone was on the dip rack and I hate veering (is that even a word??) away from my routine I have set out. so all I could do was DB lateral raises.
weighted dips
set 1 - BW+20lbs/10reps
set 2 - BW+20lbs/8reps
set 3 - BW+20lbs/9reps
neutral grip pulldowns
set 1 - 115lbs/8reps
set 2 - 120lbs/9reps
set 3 - 120lbs/8reps
doing these last, I was completely drained
20mins on the bike, 3 sets Swiss ball twists then stretched
good workout today, but man the bike killed me for some reason today. might because of my only 10mins on it on Saturday.
Yeah I would have to say your pulling strength is stronger than your pressing which is a very good thing if you ask me. I see far to many people trying to bench, bench, bench and they leave their rows out all the time!
thanks man, I have to say rowing and just overall back exercises have to be some of my favourites.
