Deadbolt's P/RR/S experience

[DeadBolt]

Legs: I made some modifications to the routine b/c some lifts bother my knees so I added some other sets elsewhere.

Leg Extension
110x9
115x9

Hack Squat
90x12
140x11
160x10

One Legged Leg Press
90x12
110x12
110x12

Lying Leg Curl
75x8
90x6
90x6

STLD(DB's) due to numerous training partners
35's(70)x8
30's(60)x8
35's(70)x10
***The first set I think I was still wobbly from the lying curls so my form was questionable so I dropped the weight and evened out in the other 2 sets, I haven't done these in a while so it took a set to get use to.

Single Leg Curl
40x8
***These bother my knees alot I don't know why so I couldn't finish the second set, and gees my legs were muuuush after today WOW!

 

[DeadBolt]

^^^^I hope these lifts go up once my ankle fully heals from the bad sprain I got 2 weeks ago. I wrapped it pretty good today with an ACE and my brace to make sure it didn't get to much pressure on it. I have minimal pains rite now but it definatly hindered some of my lifts with ROM and pain during these lifts, especially the single leg press.

 

[DeadBolt]

Haven't had much time to come on so heres all my lifts for the past week:

Back:
CG Weighted Chin
assisted #6x6
x6

WG Cable row
105x105
120x120

Single Arm DB Row
45x12
45x12

Pull-Over
50x12
50x12

Arms:
Alt DB Curl
30'sx8
30'sx8

Cable Curl(2 arms at same time w/ 2 diff. pulleys)
80(combined)x10
100(combined)x9

Concentration Curl
20x10

Weighted Dip
+20x8
x7
x6

Pushdown
100x10
120x8

Kickback
15x12

Due to a hectic schedual I had to combine my arm and back days into one, so all these lifts were done in one day. Started with back then jumped to bi's then tri's. I had one of the best lift days this saturday b/c non of my partners were there to slow me down. I was so pumped and had I done some of these lifts recently I could have definatly gone up in some, but hey this is why I'm writing this stuff down now and in 3 weeks I'll definatly go uber heavy.

Now I'm awaiting the shock week. A fireman died in my company so I have an all day funeral tomorrow, totally gonna screw up my meals and lift. I think I'm just gonna put off chest tomorrow and just put it in on tuesday followed my legs wensday. Its really the only thing I can do.

 

[DeadBolt]

O and just a little tease for ya...I get my measurements and body fat % tested and jotted down friday so keep your eyes peeled for them. I know for sure some have gone down...or I am really hoping so heh. Everyone is saying I'm leaning out nicely and I have lost 3lbs with no strength or muscle loss so I take it its mostly fat. Thats in the last month....it seems to take me forever to lose this stuff compared to most of you guys who drop weight and bf% like overnight.

 

[jadakris31]

just wondering.. what are your stats? .. like weight and height.. then also like heavy bench and deads... ? saw some pics and im just wondering...

 

[DeadBolt]

I'm 170lbs 5'6". Last time I checked my BF% it read 9.3 but I think it is off. I use the same person and do everything the same so I know I am dropping my BF% but the actual number may be off a lil. I know I've gone from around 25% to my current 9.3% so whether those are exact numbers or not I know I have lost like 15-16% BF.

I don't lift much weight up, actually I'm pretty weak. I have some lifts that are decent but most are low, or atleast in my eyes they are. I can't really judge my strength because all the people around me who lift are monsters so I always feel real small compared to them.

As for all my lifts they are all loged so I guess you could be the judge of my stats vs. lifts. I am currently cutting so nothing is getting huge but once I get to the level of leaness I want I am gonna go on a prolonged bulk, I'm thinking a year or so LOL.

What do ya think? I like to hear peoples opinions b/c it helps me to fix things that are wrong or laggins.

 

[jadakris31]

damn your 5'6" and 170 and low low bf (under 10%) (not sure what mine is) you have to have alot of muscle but your lifts are low.. just wierd at least in my eyes... seems like big arms though

also in one of your back pics it says your 156 lbs .. i thought you said you wre at 25% .. and your cutting? im just confused

i need to post some recent pics but im like 5'11" and like 178... no idea about BF i want to get it checked but i dont htink im 10% ...

(for some reason when i typed this it might seem like im skeptical or something of something haha no idea what... just wondering.. )

 

[DeadBolt]

No those are all progress pics. They were spread out over a long period of time. So the one I'm real fat in was close to my heaviest but I never got my BF% tested, that was about 3 years old. The ones where I look real tiny in is when I was like 20-25% body fat b/c I had no muscle and that was in like june of 2003. I had starved myself and lost all my muscle and lots of fat. Then I went on a clean bulk and lost more fat but put on lots of muscle, mostly b/c I was new to serious liftng.

My arms are my most impressive parts I think, compared to the rest of my body they are my strongest features.

Like I said before I'm sure there is some error in my BF% testing but I had stayed consistent to show I actually improved. I need look up a few things before friday and find out all the proper spots and find a better way to test. Then I will report back to you guys.

Yea my lifts are pretty low but you need to remember I stuck to the basics for the first 6 months or so and really only concentrated on form, now I'm starting to add some weight and every week my lifts go up and I get stronger. Ill give it another 3-6 months and then we will see how my lifts are comparable to my current lifts. I feel I will change drasticly in that time. I can see how people can be skepticle but everything I log are my actual lifts and those are my actual pics. Everything is true. And the pics are as followes

Real fat(single pic)=untested for BF%
156=20-25% BF
171=15%BF
180=10%BF
173=9.3%BF
I am currently 170 and need to check my BF this friday

As you can see as I grew I gained weight buy it was mostly muscle due to a clean bulk, I just retained some fat I already had on me and I am now trying to get rid of it all.

 

[jadakris31]

so you gained weight and lost BF? .. i didnt think that was really possible (possible but near impossible) but then that would anwser my question.... im somewhat cutting right right now but in like a month imgoing to go on a long clean bulk

 

[DeadBolt]

Yes because I had very little muscle to begin with and a high fat % it was easy for me to add LBM while losing body fat.

 

[DeadBolt]

Wow first time doing the week 3 SHOCK!!!!

Day 1 Chest/Shoulder

Cable Cross/Incline
60's(120)/90x10
70's(140)/90x10

Incline Fly/Dips
25's(50)x8/own body weight x6

Seated Machine Press
120x8/90x6/75x/8>>this machine hits my shoulders WAY to much.

Side Lat/hammer machine lateral
20's(40)x10/70x10

Reverse peck deck/wg upright row
105x10/60x8
105x10/60x8

cable front raise
50x8/40x6/30x7

Ussually I look forward to leg day but tomorrow doesn't look good for me. There are the lunges and front squats I've never done before and now I have to superset these things, I don't like the thought of that. I am gonna have to go light to keep my form good. Wish me luck cause this is gonna be brutal.

 

[Monolith]

Lookin good. Very nice work on the reverse pec dec, too.

lol... yeah, good luck with legs tomorrow. Leg supersets are never fun (unless youre P-Funk)

 

[DeadBolt]

Yea I love the reverse peck deck, but thats just because I have no rear delts lol. So I always tried my hardest with them but they never grow.

You weren't kidding shock for legs SUCKED! I LOVE legs and this one day I disliked. Lunges just weren't happening, it feels weird for me I don't know why. It was the first time I have ever done them and I wasn't a big fan. Front squat I liked alot event though I couldn't go heavy with them. In general I didn't like the whole day but I guess like everything else it will grow on me. Here are my results:

Leg Ext/Front Squat(SS)
130x10/115x8
150x8/115x8

Leg Ext/Leg Press(SS)
150x8/410x8

Lunge(DS)
25's(50)x8/20's(40)x8

DB SLDL/Lying leg curl(SS)
**I dont have access to a Seated Leg Curl only a lying one so I did some SLDL's. It was this or I would SS lying leg curls twice.
35's(70)x10/70x8

Single Leg Curl(DS)
35x8/25x5
**I didn't have enough steam to get those last few reps, next time I will drop the weight a little more.

All in all it felt so so because I was unfamiliar with the weights I should use and I had never SS'ed or DS'ed any portion of my legs before. But I guess I will have to practice more at it and everything will work out.

 

[DeadBolt]

Shock Back:

Pull Over/WG Pulldowns(SS)
50x10/120x10
55x10/120x10

Stiff Arm Pulldown/Reverse Bent Row
100x8/70x10
90x10/70x10

CG Pulley Row
135x6/120x6/90x8
120x8/105x8/90x8

Arms
EZ Curls/CG Chin(SS)
60x8/#6assisted x6
60x6/#7assisted x6

Preacher/Reverse Curl(SS)
70x6/40x6
60x10/40x6

Single Arm Curl(DS)
40x8/30x10(each arm)

Pushdown/CG Bench(SS)
100x10/115x9
120x10/125x4

Reverse Pushdown/Incline Overhead Ext.(SS)
(Straight bar/Dumbell)
100x8/50x10
(urved "W" bar/machine)
100x10/50x6

Weighted Bench Dip(DS)
90x10/45x8

I had a pretty good workout these 2 days. I had some trouble adjusting the weights accordingly per machine or free weight and for each set but I am getting the hang of it. I am learning my body much better and with every new excersise I do I have a better understandiong of how all this gets pieced together. I enjoyed this entire cycle very much and hope to get back in there monday to start it all again.
And on a side note: EVERY SINGLE DAY of this routine for the past 3 weeks at least one - two muscles have been sore. I loved the feeling heh.

 

[DeadBolt]

IM BACK W0000000000T!! lol

Yea well I took a break to workout with my cousin and now I'm back on to p/rr/s. I definatly got a little stronger and now I'm gonna list out everything to see if I improved alot or not. Well here goes legs, shoulders, and chest

Power II

DB Press
65'sx6
65'sx6
70'sx3

Incline Bench
135x5
135x5
145x3

Dips
+10x6
+20x5
+25x4

Military Press
115x5
125x4

Upright Row
70x5
70x5

Cheat Lateral
25'sx5
25'sx5

machine lateral
100x6(single arm)>>just did it b/c a friend was doin them and I hadn't done them in a while.

Overall my chest got stronger and my shoulders got a little stronger. Military press and UR went up but the laterals didn't go to smoothly.


Squat
185x5
195x4
205x3

Leg Press
450x6
450x6
500x4

Single Ext
70x6
65x6

Lying Curl
90x6
110x3
100x5

SLDL
135x6
185x4

I know my squats have gone up and p-funk you would be so damn happy....all ass to the grass!!!!!!!!!

Overall I felt good but think I could have done better with more rest. I started my new job and I now only get like 6 hours of sleep and do manual labor for 9 hours a day in the heat. By the time I get to the gym Im so damn beat from being outside in the heat and sweating my ass off I have no steam for lifting. But hell I get to eat my 7 meals a day and a decent pay check so I gotta do it heh. Just had to start posting these logs again so those few people who actually read this stuff can see whats goin down in my world.

 

[DeadBolt]

Here are all my other lifts (Back/Arms)

Deadlift
185x4
185x4
185x4
****I've gone heavier in the past but when doing these today I just didn't feel it...maybe b/c of working so many hours or something.

Bent Row
135x6
155x6
155x5
***actually did the the proper way not using the machine, so much better.

Chin Up
Assisted#6x5
repeat

Seated Row
150x6
150x5

Shrug
185x8
225x6
calf raise machine
340x8

BB Curl
70x5
75x4

Preacher
90x4
80x4

Hammer curl
30'sx5
30'sx5

CGB
135x6
145x4
145x4

Skull Crusher
35'sx5
35'sx4

Behind Head ext(2 arms)
60x6
65x6

Overall its getting better. Strength is getting there and I'm still leaning out. Wow it sux to, I can't wait for another 6 weeks so I can start bulking again. Goal is to hit 200 and put on some size while I am still in a decent growing period.

 

[DeadBolt]

RR week 2 Chest/Shoulder and Legs Mon and Wen:

Chest/Shoulder:

Incline DB's
60'sx7
60'sx7
65'sx5

Flat DB's
60'sx7
60'sx7
60'sx8

Fly
30'sx10
30'sx10

Single Arm Press
35x6
30x8
***had to drop the weight b/c of my cuff, didn't feel right.

Bent Lateral
20'sx10
20'sx10
**couldn't get em to go up, not sure why. I may try doing them one arm at a time and really focusing on em from now on to build the muscles up a little more.

Cable Side Lateral
20x10
20x10
**still real tough man I'll never get use to these heh.

Legs:

Leg Ext
120x9
135x10

Hack Squat
185x10
185x10
185x10

Single Leg Press
110x12
130x12
140x12

Single leg Curl
50x10
70x8

SLDL DB's
35'sx8
40'sx8

Lying Leg Curl
80x5
70x7
****had to re arrange all these because they were all busy when i needed to use them. Overall it was a good workout, quads got nailed like no tomorrow and hamms i had some problems at the end with exhaustion but I hit them very hard non the less.

Now that Ii am familiar with all the lifts I LOVE this routine heh. Just glad that most of my lifts are going up and none are going down. Even if maybe not today but in a few week the lifts go up as long as they don't go down I'm happy.

 

[PreMier]

Stats/measurements?

 

[Sapphire]

Great job DB!! Shock week is freaking brutal... I am sore for DAYS after my leg workout. Dropsets are enough to make me ... I gotta tell you I detest lunges.. wont do them. I feel stupid and uncoordinated... but squats are
HAve you tried supersetting leg extensions and squats???? EXCRUCIATING!!!

 

[DeadBolt]

Great job DB!! Shock week is freaking brutal... I am sore for DAYS after my leg workout. Dropsets are enough to make me ... I gotta tell you I detest lunges.. wont do them. I feel stupid and uncoordinated... but squats are
HAve you tried supersetting leg extensions and squats???? EXCRUCIATING!!!

Yes I've drop setted leg ext.'s and squats, I LOVE EM lol. Fells so good. I also dislike lunges, I feel so retarded and it feels like I'm gonna hurt my self I'm so wobbly. I am gonna give em another go though.

As for my stats:

Current:
Neck-16.5
Shoulder-46.5
Chest/Back (flexed)-43
Chest/Back (Cold)-41
Waist -34
Abdomen-35.5
Hip-37
Thigh-25
Knee-16.25
Calf -17
Ankle-10.25
Arm (Flexed)-15.5
Arm (Normal)-13.5
Forearm-12
Wrist-7.5
Weight-168
Height-5???6???
BF%-to be tested
Age-18

Before seriously lifting:
Neck-15
Shoulder-42
Chest/Back (Cold)-39
Waist -34
Abdomen-35
Hip-39
Thigh-24
Knee-16
Calf -16.5
Ankle-10.25
Arm (Flexed)-13
Forearm-11.5
Wrist-7.5
Weight-145-150lb
Height-5???6???
BF%-20%-25%
Age-17


Today I did Back RR:
Chin Up
asst.#7x8
x6

WG Cable Row
120x10
135x9

DB Row
50x10
50x10

Pull Over
60x12
60x6(I was baked after this couldn't lift another ounce)

BB Shrug
185x10
185x12

DB Shrug
70'sx12
80'sx15

Overall had a good back day, some screw ups and things that pissed me off weight wise but hell it happens after a 10hour work day in 115 degree weather rite....lol

 

[PreMier]

Damn, you have a pretty big/dense bone structure.

I thought I read that Mudge's wrists were only 7inches around.

 

[DeadBolt]

Yes I am big boned lol. I wish I wasn't but hell I work with what I got heh. Id rather be normal so I wouldn't be so "thick".

 

[PreMier]

My wrist is almost 7.5 inches. One good thing, I have NEVER broken a bone

 

[DeadBolt]

I broke my big toe once, but c'mon that was 180lbs of dead weight falling down steps and landing on it so that can't count heh. I was always lucky and never broke anything, dislocations, tears, rips, sprains, etc etc etc I have had plently of though.

 

[Sapphire]

I am very small boned, I bet my wrist is like 4 inches!!!!
I did chest and bis today SHOCK week! Ouchie.. how could 15 lbs hammer curls feel so heavy???

CHEST/BIS/ABS

-SUPERSET: INCLINE FLYE/BENCH PRESS...2 X 8-10 EACH
-SUPERSET: INCLINE PRESS/FLAT FLYE...2 X 8-10 EACH
-DROPSET: CABLE CROSSOVER...1 X 12-15, DROP, 6-8
-SUPERSET: PREACHER CURL/HAMMER CURLS...2 X 8-10 EACH
-DROPSET: CABLE CURL...2 X 8-10, DROP, 6-8

 

[DeadBolt]

O yea those supersets are killer. Definatly need to drop that weight to make em burn heh. Theres no room for me to look like a macho man when it comes to my SS's, I sometimes have to go pretty light on some lifts but it works.

While I'm here I'll post by RR Arm day:

Alt DB
30'sx8
30'sx6

Cable Curl (2 top pullys)
100(50 each side)x10
120(60 each side)x8

Concentration
20x12
25x10

Dip
+20x8
+25x7
+25x6

Pushdown
120x10
140x8......soon I'll have to add some plates to the weight stack heh it maxes out at 150lbs.

Kickback
15x12 and I was spent....I gave my arms alot of abuse here boy they got pumped fast and the took an ass beatin heh. By the time I got to kickbacks I was done.

 

[Sapphire]

Just saying HELLO!!

 

[DeadBolt]

Just saying HELLO!!

Howdy fellow groupie

 

[Sapphire]

You need to change your description to say P/RR/S groupie!!

I just started power week... shoulders and tris tonight! I hate shoulders...

 

[PreMier]

I cant believe you hate shoulders!?