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Deadbolt's P/RR/S experience
- Thread starter DeadBolt
- Start date
I don't mind doing shoulders but they are not my favorite muscle. If I were you I would only be thinking, get me through shoulders so I can hit tri's. I love chest and tri's. Damn I'm not lookin forward to tomorrow's shock legs, but then again I can't wait to start heh. I know the feeling I get when I do them crappy or I don't get the weights right but I love to work legs. Even though they are not my favorite muscle a great leg day is the best day I could ever wish for. Such a sense of satisfaction.
Shock Chest/Shoulder:
Cable Cross/Incline Smith
60'sx10/115x10
70'sx8/125x6
Inclince Fly/Dip
30'sx8/selfx8
Seated Machine Press
135x8/120x6/105x6
Side Lateral/Hammer Machine
20'sx10/90x8
Reverse Pec Deck/WG Upright Row
120x8/70x7
Cable Front Raise
60x6/50x6/40x6
Cable Cross/Incline Smith
60'sx10/115x10
70'sx8/125x6
Inclince Fly/Dip
30'sx8/selfx8
Seated Machine Press
135x8/120x6/105x6
Side Lateral/Hammer Machine
20'sx10/90x8
Reverse Pec Deck/WG Upright Row
120x8/70x7
Cable Front Raise
60x6/50x6/40x6
SHOCK LEGS W00T!!
I actually only had time for quads so i am going to do hams w/ arms saturday, only time I have. But here is how it went:
Leg Ext./Front Squat SS
130x10/115x8
140x8/135x8
Leg Ext./Leg Press SS
140x8/450x8
150x8/450x8
Lunge BB DS
65x10/55x10
** I like these alot better then dumbell, I don't know why but next time I will easily add alot more weight.
But yea I had only like 25 mins to get through all of this so its all I could get done with warm ups and everything else.
And wouldn't you know it I sprained my friggin ankle AGAIN!!!!! WTF!!!!! I was playing B-Ball with some of the fireman in my company and I landed wrong, CRUNCH. There it went again. WTF is wrong with me, just when I think it is healed it blows again. I think I may go to the doctor for him to check it out this time. It kills my lifts damnit.
What do you guys/gals think? Anyone ever had this problem?
I actually only had time for quads so i am going to do hams w/ arms saturday, only time I have. But here is how it went:
Leg Ext./Front Squat SS
130x10/115x8
140x8/135x8
Leg Ext./Leg Press SS
140x8/450x8
150x8/450x8
Lunge BB DS
65x10/55x10
** I like these alot better then dumbell, I don't know why but next time I will easily add alot more weight.
But yea I had only like 25 mins to get through all of this so its all I could get done with warm ups and everything else.
And wouldn't you know it I sprained my friggin ankle AGAIN!!!!! WTF!!!!! I was playing B-Ball with some of the fireman in my company and I landed wrong, CRUNCH. There it went again. WTF is wrong with me, just when I think it is healed it blows again. I think I may go to the doctor for him to check it out this time. It kills my lifts damnit.
What do you guys/gals think? Anyone ever had this problem?
Been a little busy but here are all my records. Never got a chance to do hams b/c of my ankle.
Shock Back & Arms
Back
Pullover/WG Pulldown SS
55x10/120x10
60x10/120x10
Stiff Arm Pulldown/reverse grip bent row SS
100x8/70x8
100x7/80x8
CG pully row DS
150x6/135x6/105x6
CG Upight rown cable/machine shrug SS
110x8/340x10
Arms
ez curl/cg chin assisted SS
60x8/#7x6
preacher/reverse curl SS
80x8/40x6
80x8/40x7
single arm curl DS
50x8/40x8
pushdown/cg bench SS
130x9/125x5
130x8/115x8
reverse pushdown/incline overhead ext. SS
120x8/55x8
120x8/55x8
weighted bench dip DS
90x10/45x10
Shock Back & Arms
Back
Pullover/WG Pulldown SS
55x10/120x10
60x10/120x10
Stiff Arm Pulldown/reverse grip bent row SS
100x8/70x8
100x7/80x8
CG pully row DS
150x6/135x6/105x6
CG Upight rown cable/machine shrug SS
110x8/340x10
Arms
ez curl/cg chin assisted SS
60x8/#7x6
preacher/reverse curl SS
80x8/40x6
80x8/40x7
single arm curl DS
50x8/40x8
pushdown/cg bench SS
130x9/125x5
130x8/115x8
reverse pushdown/incline overhead ext. SS
120x8/55x8
120x8/55x8
weighted bench dip DS
90x10/45x10
NEW WEEK WOOOOOOHOOOOOOO POWER AGAIN!!!
Ok starting this routine for the 3rd week now, and I'm back in the power week. This is always my favorite week and I especially love chest days. here are my results for the past 2 days of training (chest/shoulders & legs)
Chest/Shoulders
DB Press
65'sx6
70'sx3----I was goin up on my 4th and my spotter helped when I said no and he knocked the weight right into my chest, SOB a 70lb db crashing into your left pec is no fun ride lemme tell you that.
70x4
Incline Press
135x7
145x5
145x5
Weighted Dip
+20x6
+25x6
+30x4
Military Press
115x3
115x4
*****these really started to hurt my left shoulder where I tore my cuff after that db fell on me! I could barely do shoulders this day b/c it fwlt un-natural! I was pissed.
Upright Row
70x6
70x5
***How come on a cable pulley I can almost do double of what I can do BB? I think I hit it the same, more shoulder when using a BB. Could it be the different bars? I use an ez curl cable and straight BB, could that affect due to the wrist positioning?
Cheat Lateral
25'sx6
30'sx5
Legs<<still slight pain w/ the sprained ankle but I braced and aced it to prevent further injury
Squats
195x6
205x5
205x4
Leg Press
470x6
500x6
520x5
Single Leg Ext.
65x6
65x6
SLDL
155x5
155x6
175x4
Lying Leg Curl
70x4
***I couldn't even manage another rep with this weight nor another set. My hams get drained so fast after just a few sets. Either they just can't handle much or I haven't been able to push them past the exhaustion point. I can't figure it out, I feel they drain faster them some of my smaller muscles. I can't truely hit them to my full potential if I hit my quads hard before them. I am going to start seperating my hams and quads and work them on different days once these 3 weeks are up. I've done this several times and it works so damn good for me I loved it.
Well this new week is going good thus far, chest increased greatly and even though my ankle is still bothering me slightly most of my lifts still went up. Doing hams was tough but I managed my SLDL's, but my hamds where spent after those. I go very low on them and it really butchers my hams, this may be a reason why they are so tired.
Any advice on the hams? Why they get so tired so fast and why they can't take a greater load like some of my smaller muscles can?
Ok starting this routine for the 3rd week now, and I'm back in the power week. This is always my favorite week and I especially love chest days. here are my results for the past 2 days of training (chest/shoulders & legs)
Chest/Shoulders
DB Press
65'sx6
70'sx3----I was goin up on my 4th and my spotter helped when I said no and he knocked the weight right into my chest, SOB a 70lb db crashing into your left pec is no fun ride lemme tell you that.
70x4
Incline Press
135x7
145x5
145x5
Weighted Dip
+20x6
+25x6
+30x4
Military Press
115x3
115x4
*****these really started to hurt my left shoulder where I tore my cuff after that db fell on me! I could barely do shoulders this day b/c it fwlt un-natural! I was pissed.
Upright Row
70x6
70x5
***How come on a cable pulley I can almost do double of what I can do BB? I think I hit it the same, more shoulder when using a BB. Could it be the different bars? I use an ez curl cable and straight BB, could that affect due to the wrist positioning?
Cheat Lateral
25'sx6
30'sx5
Legs<<still slight pain w/ the sprained ankle but I braced and aced it to prevent further injury
Squats
195x6
205x5
205x4
Leg Press
470x6
500x6
520x5
Single Leg Ext.
65x6
65x6
SLDL
155x5
155x6
175x4
Lying Leg Curl
70x4
***I couldn't even manage another rep with this weight nor another set. My hams get drained so fast after just a few sets. Either they just can't handle much or I haven't been able to push them past the exhaustion point. I can't figure it out, I feel they drain faster them some of my smaller muscles. I can't truely hit them to my full potential if I hit my quads hard before them. I am going to start seperating my hams and quads and work them on different days once these 3 weeks are up. I've done this several times and it works so damn good for me I loved it.
Well this new week is going good thus far, chest increased greatly and even though my ankle is still bothering me slightly most of my lifts still went up. Doing hams was tough but I managed my SLDL's, but my hamds where spent after those. I go very low on them and it really butchers my hams, this may be a reason why they are so tired.
Any advice on the hams? Why they get so tired so fast and why they can't take a greater load like some of my smaller muscles can?
I have the same problem with Lying Leg curls!!! Arghh ... drives me crazy!!! 
My leg workout for today is sick! GP is trying to kill me I think.. 
I am in rep range week. 
My leg workout for today is sick! GP is trying to kill me I think.. I am in rep range week. 
Ugh I don't like leg curls 
Gees I'm glad I'm not the only one with this problem heh.
I did LLCs yesterday and they hurt so bad.. low weight high reps...
My legs are sooo sore from my WO, check out my journal.. Cyndi's quest for Muscles! Have a good weekend!!
My legs are sooo sore from my WO, check out my journal.. Cyndi's quest for Muscles! Have a good weekend!!
For some bizarre reason I love doing hams.
Everybody's different.
I'm on my second power week and I'm smashing old records like they didn't exist. Maybe it's all in my head and I'm just trying harder I don't know. Have you been increasing in strength on prrs more so than other routines?
Everybody's different. I'm on my second power week and I'm smashing old records like they didn't exist. Maybe it's all in my head and I'm just trying harder I don't know. Have you been increasing in strength on prrs more so than other routines?
Cyndi, I dont mind the LLC with higher reps low weight b/c the burn really gets em, but when it comes to only 4-6 reps in power week I just can't do them. Its way to un natural for me to move that way for some reason. I'm sure i will work into them though.
I love SLDL's but that is it for hams, all others I HATE!
Paynne-Yes I have noticed major strength gains...more so then other routine I've done. I have tried several other small scaled routines and some by personal trainers in my area but non match p/rr/s! I am going to change my routine around a little in 2 weeks though to keep my muscles guessing.
I love SLDL's but that is it for hams, all others I HATE!
Paynne-Yes I have noticed major strength gains...more so then other routine I've done. I have tried several other small scaled routines and some by personal trainers in my area but non match p/rr/s! I am going to change my routine around a little in 2 weeks though to keep my muscles guessing.
Ok heres my 3rd power back:
Lifts weren't anything great, pretty much the same as last week if not worse b/c of my crazy schedual. Today I worked a 10 hour day staring at 7am followed by a chaotic 5 hours of fire calls (Im a fireman), we had some nasty storm and my town went to shit. I was non stop, pretty much like doing 2 hours of cardio before lifting....not the best idea huh? Well heres the results:
Deadlift
185x5
x5
x4
Bent Row
155x6 SLOPPY FORM DAMNHIT
145x6
145x6
***had to drop the weight for better form.
Chin
Assisted # 6x4
x4
CG Row
150x6
150x6
157.5x6
BB Shrug
225x8
265x6
245x8
**did feel like doing these and I dont think I hit the traps to good but I tried.
Overall it felt like a shitty day b/c I was tired and sore already. And I think I am just waiting for a new routine b/c I want to pick erics brain and see what he can help me out with next.....mixture of anxiety and boredom maybe?
Cyndi tomorrow I'll read your journal, its a lil long for tonight but I will get to it don't worry lol....ty
Lifts weren't anything great, pretty much the same as last week if not worse b/c of my crazy schedual. Today I worked a 10 hour day staring at 7am followed by a chaotic 5 hours of fire calls (Im a fireman), we had some nasty storm and my town went to shit. I was non stop, pretty much like doing 2 hours of cardio before lifting....not the best idea huh? Well heres the results:
Deadlift
185x5
x5
x4
Bent Row
155x6 SLOPPY FORM DAMNHIT
145x6
145x6
***had to drop the weight for better form.
Chin
Assisted # 6x4
x4
CG Row
150x6
150x6
157.5x6
BB Shrug
225x8
265x6
245x8
**did feel like doing these and I dont think I hit the traps to good but I tried.
Overall it felt like a shitty day b/c I was tired and sore already. And I think I am just waiting for a new routine b/c I want to pick erics brain and see what he can help me out with next.....mixture of anxiety and boredom maybe?
Cyndi tomorrow I'll read your journal, its a lil long for tonight but I will get to it don't worry lol....ty
Power Arms
BB Curl
70x6
70x5
Preacher Curl
80x5 very slow
90x3 very slow
Hammer Curl
30'sx6
35'sx4
CG Bench
135x5
135x5
135x5
*** wasn't feeling these today, weight actually went down from last power week.
Skull Crusher
35'sx5
35'sx5
Behind Head Ext (no single arm hurts shoulders)
65x6
70x6
Not to bad of a workout. Didn't go up as much as I wanted to but then again I have changed alot of things. All this food I'm eating makes me very sluggish, and no I'm not on my E/C stack so I'm trying to adjust. All in all its coming along.
Wow can't wait for some fire school training july 19-august. Thats gonna kill my lifts but its pretty fun. Full gear for 8 hours a day 120 degrees WOWOWOWOW! Gear is an extra 80lbs I think so it will really ware me out. Then hitting the gym should be fune, we'll see how much they go down or up. I hope it benifits me more then reducing my muscle mass, b/c if I lose size within these 4 weeks or so I'm gonna shoot someone. Sux to be small b/c all these little gains are all ya got, you lose them your screwed heh.
I am currently bulking again and I have a feeling I will be adding some mass to myself, but I can forsee a grueling cut when I'm done with all these cals I'm taking in. Gonna have some nice winter fat I don't want. Well I was fat when I was little and I survived so if I am fat and strong I can definatly make it. LOL
I'm off to eat AGAIN!!! I'm loving and hating it all at the same time heh.
BB Curl
70x6
70x5
Preacher Curl
80x5 very slow
90x3 very slow
Hammer Curl
30'sx6
35'sx4
CG Bench
135x5
135x5
135x5
*** wasn't feeling these today, weight actually went down from last power week.
Skull Crusher
35'sx5
35'sx5
Behind Head Ext (no single arm hurts shoulders)
65x6
70x6
Not to bad of a workout. Didn't go up as much as I wanted to but then again I have changed alot of things. All this food I'm eating makes me very sluggish, and no I'm not on my E/C stack so I'm trying to adjust. All in all its coming along.
Wow can't wait for some fire school training july 19-august. Thats gonna kill my lifts but its pretty fun. Full gear for 8 hours a day 120 degrees WOWOWOWOW! Gear is an extra 80lbs I think so it will really ware me out. Then hitting the gym should be fune, we'll see how much they go down or up. I hope it benifits me more then reducing my muscle mass, b/c if I lose size within these 4 weeks or so I'm gonna shoot someone. Sux to be small b/c all these little gains are all ya got, you lose them your screwed heh.
I am currently bulking again and I have a feeling I will be adding some mass to myself, but I can forsee a grueling cut when I'm done with all these cals I'm taking in. Gonna have some nice winter fat I don't want. Well I was fat when I was little and I survived so if I am fat and strong I can definatly make it. LOL
I'm off to eat AGAIN!!! I'm loving and hating it all at the same time heh.
Hey DeadBolt, just gonna start watchin your journal to see how your P/RR/S is goin.
All the best
All the best
Awsome I love having followers. This is my 3rd session of it and so far so good. I will be changing it after these 2 week though. I have noticed some great strength gains in some areas and my overall appearence is changing greatly. Right now I'm bulking up a little, ok alot, shooting for the 200lb mark. Currently about 171. I went on a 5 month or so cut but didn't get as lean as I wanted so I decided to just get as big as I can heh. Hope you enjoy what you see, I know I do.
I hear ya. I'm so sick of food my idea of a cheat meal would be to skip oneDeadBolt said:
RR Chest Shoulders
Incline DB Press
65'sx7
65'sx6
65'sx6
DB Flat Press
60'sx6
55'sx8
55'sx7
Flat Fly
30'sx10
30'sx10
Single Military Press
30x10
35x8
Bent Lateral
25'sx10
25'sx8
30'sx8
Side Cable Lateral
20x10
30x8>>gave a ton of help with this to try and up the weight a little. Hopefully next time I do these I can do the 20 w/o any help of my other hand....trying to break that wall.
Today I gave my chest everything I had on those inclines. They shredded me up, I am real sore today. Don't know if its normal to give the first lift everything you have but I normally do then go lighter to execute the other lifts later on in the session.
What do all of you guys/gals do? Everything you have right off the bat or spread the energy amongst all the lifts? I still gave flat and fly's all I had but after such a heavy incline I was almost spent heh.
Incline DB Press
65'sx7
65'sx6
65'sx6
DB Flat Press
60'sx6
55'sx8
55'sx7
Flat Fly
30'sx10
30'sx10
Single Military Press
30x10
35x8
Bent Lateral
25'sx10
25'sx8
30'sx8
Side Cable Lateral
20x10
30x8>>gave a ton of help with this to try and up the weight a little. Hopefully next time I do these I can do the 20 w/o any help of my other hand....trying to break that wall.
Today I gave my chest everything I had on those inclines. They shredded me up, I am real sore today. Don't know if its normal to give the first lift everything you have but I normally do then go lighter to execute the other lifts later on in the session.
What do all of you guys/gals do? Everything you have right off the bat or spread the energy amongst all the lifts? I still gave flat and fly's all I had but after such a heavy incline I was almost spent heh.
I know this is my lifting journal but I figured today I'd add my diet issues. 7k calories is a pain in the ass heh. Don't get me wrong I LOVE eating but its so hard to manage large meals when I'm busy. Like when I was cutting a little piece of chicken and some veggies was easy to chow down 1-2-3 before I go to a fire or get ready to do something. But these huge meals are killer to down fast. I'm trying to manage though and now I think I have all the cheating out of the way. Time for the strict meal plan and mass gains!
DeadBolt said:
7k?
Yea its about 7k calories. Its only ment for like 5 weeks or so I think. I will see how it works and wen. I take my first official weighting in for a solid 7 days of this. I know I've put on a little fat but I expected that from a 5-6 month steady cut.
Edit for the post above: its 2 weeks of this 7k program but been bulking for about 3 weeks now.
Update: Current weight is 176lbs, up from 168lbs.
gained 8lbs so far w/o testing my bf%. At 168lbs I was at ruffly 9%bf
Today was a big day for me, did legs and bi's.
Results:
Legs
Leg Ext.
125x10
140x8
Hack Squat
185x10
185x10
195x10
Single Leg Press
130x10
140x12
Single Leg Curl
60x10
60x10
SLDL db's
35'sx10
40'sx10
45'sx10
********I decided not to do Lying Leg Curls b/c they bother my knee alot so I did 5 sets total for hams, 3 SLDL 2 Single Curl.
Bi's
Alt. DB
30'sx8
30'sx7***super light shoulda went 35's
Cable(2 arms combined)
120x8
120x8
Concentration
20x12
***Had a good day today, lifts were fine some went up some remained the same but non went down. Very happy about my weight going up, I noticed myself getting thicker but didn't think it was that much. I start my creatine today so we will see how that starts to work out for me. Hope this Tracc stuff works or else I'm going back to my good ol' SwoleV2.
Damn phone rang half way through this post and now I lost my train of though mixed in with a brain fart......I hate that heh.......I guess I'll get back to this tonight.
PS: HOLY SHIT 8LBS!!!!!!!!!!!!!!!!!!! I'm still amazed I put on that much. I feel like I'm obligated to go eat now. As soon as I read the scale I got so damn hungry lol can't wait for my next meal!
Update: Current weight is 176lbs, up from 168lbs.
gained 8lbs so far w/o testing my bf%. At 168lbs I was at ruffly 9%bf
Today was a big day for me, did legs and bi's.
Results:
Legs
Leg Ext.
125x10
140x8
Hack Squat
185x10
185x10
195x10
Single Leg Press
130x10
140x12
Single Leg Curl
60x10
60x10
SLDL db's
35'sx10
40'sx10
45'sx10
********I decided not to do Lying Leg Curls b/c they bother my knee alot so I did 5 sets total for hams, 3 SLDL 2 Single Curl.
Bi's
Alt. DB
30'sx8
30'sx7***super light shoulda went 35's
Cable(2 arms combined)
120x8
120x8
Concentration
20x12
***Had a good day today, lifts were fine some went up some remained the same but non went down. Very happy about my weight going up, I noticed myself getting thicker but didn't think it was that much. I start my creatine today so we will see how that starts to work out for me. Hope this Tracc stuff works or else I'm going back to my good ol' SwoleV2.
Damn phone rang half way through this post and now I lost my train of though mixed in with a brain fart......I hate that heh.......I guess I'll get back to this tonight.
PS: HOLY SHIT 8LBS!!!!!!!!!!!!!!!!!!! I'm still amazed I put on that much. I feel like I'm obligated to go eat now. As soon as I read the scale I got so damn hungry lol can't wait for my next meal!
DB, I give everything into every lift, if you look at my journal my w8's always go down as i try to stay in the same rep range for lifts. Give it all spend it all tax those muscles to the max!!DeadBolt said:
BTW... i like your workouts. You train great
Rissole: Thanks for the reply. I wasn't sure if others trained that way or not, I'm glad someone does heh.
Well I've been super busy lately, working a ton! I had to cram my saturday workout into my legs and back day b/c I had work saturday/sunday. I had to cater a wedding in deleware (I live in Jersey!). I was up at 5:30am, and worked to 4:30am THE NEXT DAY. Imagine deadlifting and squating for 3 hours, a little break another 3 hours of deadlifting and squating. Right from there you jump right into intense cardio, circuit training, and German mass volume training all combined all the way until the last 4 hours of the day where its right back to squating and deadlifting for those 4 hours. Imagine that and you have my day. Now mind you if I had 3 meals which consisted of a trioplex, grilled chicken w/ salad, bread, and some fries, and some beef w/ potatoes and pasta. I had no choice on the meal choices b/c the head chef makes them for us so we just had to eat and work. But it was nuts mixed in with some hell! So yea yesterday and today are all screwey b/c I needed sleep so my meals and such are all out of whack, but I got some decent rest today lol.
So yea that was a miserable day for me.....Now I will post my lifts in different posts so it doesn't get confusing here.....
Well I've been super busy lately, working a ton! I had to cram my saturday workout into my legs and back day b/c I had work saturday/sunday. I had to cater a wedding in deleware (I live in Jersey!). I was up at 5:30am, and worked to 4:30am THE NEXT DAY. Imagine deadlifting and squating for 3 hours, a little break another 3 hours of deadlifting and squating. Right from there you jump right into intense cardio, circuit training, and German mass volume training all combined all the way until the last 4 hours of the day where its right back to squating and deadlifting for those 4 hours. Imagine that and you have my day. Now mind you if I had 3 meals which consisted of a trioplex, grilled chicken w/ salad, bread, and some fries, and some beef w/ potatoes and pasta. I had no choice on the meal choices b/c the head chef makes them for us so we just had to eat and work. But it was nuts mixed in with some hell! So yea yesterday and today are all screwey b/c I needed sleep so my meals and such are all out of whack, but I got some decent rest today lol.
So yea that was a miserable day for me.....Now I will post my lifts in different posts so it doesn't get confusing here.....
Back and Tri's
CG Chin
assisted #7x8
assisted #7x6
****I have never been able to get past these. I have gradually gotten stronger with them and for a while I did what everyone else said to do...stop doing them and get someone to spot you for only 3-4 instead of the assisted machine. Then I sprained my ankle many times so due to peoples stupidity I can't trust them for a spot. Now I'm forced to train on this machine until I am 100% better and it sux. I guess once my ankle heals I will work greatly on them.
WG Row
135x10
142.5x9 (rubber plate for added weight instead of additional 15lbs)
DB Row
50x10
55x10
Pull Over
60x12
65x10
BB Shrug
185x12
205x12
DB Shrug
80'sx12 super easy
95'sx15 better
**** I never really did these, only when I first started. I mainly used other methods or very light weight DB's to burn em. Now I am getting situated with them and learning my weights and I love it.
Dip
+20x8
+20x8
+20x8
****No spotter here and my choulder was hurting me so I didn't want to push it.
Pushdown
130x8
130x7
Kickback
15x12
The tri's portion lacked intensity but that was expected. Not use to craming that much into a workout anymore. I have figured out some things I really need to work on and square away with my workouts, and overall I am still loving P/RR/S! I am currently organizing tank's version of P/RR/S and his different lifts, I am thinking of trying that one out. It looked good and he changed a few things so I would like to see how it works out. Once I get it into order I will post it for you guys to see what it is.
CG Chin
assisted #7x8
assisted #7x6
****I have never been able to get past these. I have gradually gotten stronger with them and for a while I did what everyone else said to do...stop doing them and get someone to spot you for only 3-4 instead of the assisted machine. Then I sprained my ankle many times so due to peoples stupidity I can't trust them for a spot. Now I'm forced to train on this machine until I am 100% better and it sux. I guess once my ankle heals I will work greatly on them.
WG Row
135x10
142.5x9 (rubber plate for added weight instead of additional 15lbs)
DB Row
50x10
55x10
Pull Over
60x12
65x10
BB Shrug
185x12
205x12
DB Shrug
80'sx12 super easy
95'sx15 better
**** I never really did these, only when I first started. I mainly used other methods or very light weight DB's to burn em. Now I am getting situated with them and learning my weights and I love it.
Dip
+20x8
+20x8
+20x8
****No spotter here and my choulder was hurting me so I didn't want to push it.
Pushdown
130x8
130x7
Kickback
15x12
The tri's portion lacked intensity but that was expected. Not use to craming that much into a workout anymore. I have figured out some things I really need to work on and square away with my workouts, and overall I am still loving P/RR/S! I am currently organizing tank's version of P/RR/S and his different lifts, I am thinking of trying that one out. It looked good and he changed a few things so I would like to see how it works out. Once I get it into order I will post it for you guys to see what it is.
DeadBolt said:
You must be kinda sorta near me. I'm in southern New Jersey 5 mins from the shore.
Negative woodchuck, Im in North Jersey-Bergen County. I'm a few minutes from NYC.
Thanks MonStar, I'm trying hard at it. To be detailed to the "T" I am in Garfield New Jersey. Its a little town.
