Gopro does tooDeadBolt said:
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Deadbolt's P/RR/S experience
- Thread starter DeadBolt
- Start date
Rissole said:Gopro does too
w000h000 heh, even though I don't look like you and him at least I am trying to train like you guys.
Ahhh.... dont put me in his league 
, and i think you look pretty damn good
, and i think you look pretty damn good
Rissole said:Ahhh.... dont put me in his league
Hey Riss you hittin' on me?
Tnx for the compliment man.
OK here my Shock week again:
Chest/Delts
Cable Cross/Incline Smith SS
60'sx10/115x10
70'sx8/115x10
Incline Fly/Dips SS
30'sx9/selfx6
Seated Press DS
135x8/120x6/105x5
Seated Side Lat/Hammer Machine SS
20'sx10/90x8
Reverse Peck Deck/WG Upright row(ez curl bar for wrists) SS
120x8/70x8
120x8/70x8
Cable Front Rase DS
60x6/50x6/40x6
WOWOWOWOWOWOWOWO!!!!!!!!!!!!!!!!!
It is now wen. and I am still super SORE! Eric after I shake your hand for the first time I'm gonna have to kick your ass lol. J/K. My chest is exploding and it is so sore I can barely move but it feels so damn good. I did fine this day and had great results but today (leg day) didn't go so well, I will post that experience next!
Just have to add something new I'm doing....abs! I have been working them very heavy with lower reps to try and build them up, but now I'm gonna try p/rr/s theory on em. I SS'ed my abs on monday to test it out and boy I am so damn sore. I am sore to the point I have lost my hunger lol. I SS'ed hip raises/machine crunchesx15 reps each...did 3 sets of these. Just tested it out to really wake em up. I didn't think it would hit all the abs but I hit EVERYTHING....upper, mid, and lower one are the worst. I am going to adjust some things and make up a little routine for myself and post it. Just have to say SS'ing abs is killer.
Chest/Delts
Cable Cross/Incline Smith SS
60'sx10/115x10
70'sx8/115x10
Incline Fly/Dips SS
30'sx9/selfx6
Seated Press DS
135x8/120x6/105x5
Seated Side Lat/Hammer Machine SS
20'sx10/90x8
Reverse Peck Deck/WG Upright row(ez curl bar for wrists) SS
120x8/70x8
120x8/70x8
Cable Front Rase DS
60x6/50x6/40x6
WOWOWOWOWOWOWOWO!!!!!!!!!!!!!!!!!
It is now wen. and I am still super SORE! Eric after I shake your hand for the first time I'm gonna have to kick your ass lol. J/K. My chest is exploding and it is so sore I can barely move but it feels so damn good. I did fine this day and had great results but today (leg day) didn't go so well, I will post that experience next!
Just have to add something new I'm doing....abs! I have been working them very heavy with lower reps to try and build them up, but now I'm gonna try p/rr/s theory on em. I SS'ed my abs on monday to test it out and boy I am so damn sore. I am sore to the point I have lost my hunger lol. I SS'ed hip raises/machine crunchesx15 reps each...did 3 sets of these. Just tested it out to really wake em up. I didn't think it would hit all the abs but I hit EVERYTHING....upper, mid, and lower one are the worst. I am going to adjust some things and make up a little routine for myself and post it. Just have to say SS'ing abs is killer.
OK here is the worst day of my life!!!! Info to explain though.....A while back I tore my cuff and it hurt like a bitch boy. Then not to long ago I went to attempt front squats and hurt it again, not torn but really bothered it again.....so anything that involves my arms in an odd position really kills it. So my only problem has been squats, the positioning just kills my shoulder I don't know why. So instead of not doing squats I went to the smith. I know I know, major no no and the thing blows ass but I had to or else it was no squating. So this week I felt better after several weeks off of the shoulder and attempted free BB squats. Well what a kick in the ass, first off the front squat still hurts my shoulder like a bitch!!! I don't know why but the form is right and I just can't hold the weight there. I am going to try them one more time before I give up on em though. So now I am mentaly fucked after my squats went to hell the weights were horrible and form was shit! Now I have vowed never to use that damn paper weight they call a smith again!!!!!! Everything will be free standing BB's etc....So yea I know I screwed up but I can not look back on this as a screw up I will look back on it as a learning experience.
This will be my last week in the journal, I am going to start a new one next week for my new series of lifts NO CHEATING OR AIDS DAMNIT...but first a much needed week off. I hope by taking next week off my knee, shoulder, and ankle will be back in full and I can start from scratch....yea I'm all fucked up huh ty fire department! I will start a new written log and not worry about my weights going down. I am willing to accept my punishment of my lifts going down due to my stupidity. Right now my form has been tainted by lazy people machines and I am on a mission to correct it!
Well here is my crappy workout I called shock legs:
Leg Ext/Front Squat SS
135x8/95x8
140x8/115x8
Leg Ext/Leg Press SS
130x8/450x8
130x8/470x8
Lunge BB DS
55x12/45x8
*****My mind was so messed up I couldn't even do these damn things this time!
SLDL/LLC SS
40'sx8/70x11
45'sx8/70x10
Single Leg Curl DS
45x8/25x5
Yes so it was a horrible day and I am going to doctor up the original routine to better fit myself and post it for you guys to rip it up. I am just so damn bumbed and pissed I can't even type anymore, I think I'm just gonna go crash for the night or else I am gonna think about this all night. Sorry for the long threads.
This will be my last week in the journal, I am going to start a new one next week for my new series of lifts NO CHEATING OR AIDS DAMNIT...but first a much needed week off. I hope by taking next week off my knee, shoulder, and ankle will be back in full and I can start from scratch....yea I'm all fucked up huh ty fire department! I will start a new written log and not worry about my weights going down. I am willing to accept my punishment of my lifts going down due to my stupidity. Right now my form has been tainted by lazy people machines and I am on a mission to correct it!
Well here is my crappy workout I called shock legs:
Leg Ext/Front Squat SS
135x8/95x8
140x8/115x8
Leg Ext/Leg Press SS
130x8/450x8
130x8/470x8
Lunge BB DS
55x12/45x8
*****My mind was so messed up I couldn't even do these damn things this time!
SLDL/LLC SS
40'sx8/70x11
45'sx8/70x10
Single Leg Curl DS
45x8/25x5
Yes so it was a horrible day and I am going to doctor up the original routine to better fit myself and post it for you guys to rip it up. I am just so damn bumbed and pissed I can't even type anymore, I think I'm just gonna go crash for the night or else I am gonna think about this all night. Sorry for the long threads.
Yea well never went to sleep. I wanted to clean up my routine and such. Once I start my new journal I will post my new routine and diet for everyone's pleasure. I just want you guys to look over my p/rr/s routine and let me know if its ok. It is basically the same as the original with a few minor changes. I am not capable of doing some lifts so I had to change em but many of the lifts such as LLC & single arm extentions I will be attempting again. So here it is.....let me know what you think of the ab routine and also where I should fit calves. TY
Week I ??? Power
Monday:
Dumbell press 3 x 4-6
Incline Bench Press (with bench at a 15% angle) 3 x 4-6
Weighted Dips 3 x 4-6
Military press (smith) 2-3 x 4-6
Upright Row EZ Curl Bar 2-3 x 4-6
Cheat Lateral 2 x 4-6
Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8
Wednesday:
Squats - Free Standing BB 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 2-3 x 4-6
Friday:
Deadlift 3 x 4-6
Bent Row BB 3 x 4-6
Weighted Chin (using a dipping belt with weight) 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6
Barbell Shrugs 3-4 x 6-8
Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8
Saturday:
Barbell Curl 2 x 4-6
Preacher Curl EZ Curl 2 x 4-6
Hammer Curl 2 x 4-6
CG Bench Press 3 x 4-6
Skull Crushers DB 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6
Wrist Curls BB 2 X 8-10
Reverse Wrist Curl BB 2 X 6-8
Week II ??? Rep Range
Monday:
Incline Dumbell Press (with bench at 15% incline) 3 x 6-8
Bench Press BB 3 x 8-10
Flyes Flat 2 x 10-12
Single Arm dumbell press (standing, only 1 dumbell) 2 x 6-8
Bent Lateral (slightly bent over for focus on medial) 2-3 x 8-10
Cable Side Lateral 2 x 10-12
Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obliques) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15
Wednesday:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15
Lying Leg Curl 2 x 6-8
Stiff legged Deadlift BB 2 x 8-10
Single Leg Curl 2 x 10-12
Friday:
CG weighted Chin 2 x 6-8
WG Cable row (seated) 2 x 8-10
Dumbell row 2 x 10-12
Pull-over 2 x 12-15
Barbell shrug 1 x 8-10, 1 x 10-12
Dumbell shrug 1 x 10-12, 1 x 12-15
Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obloquies) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15
Saturday:
Alternating dumbell curl 2 x 6-8
Cable curl (2 arms same time) 2 x 8-10
Concentration Curl 1-2 x 10-12
Weighted dip 3 x 6-8
Pushdown V 2 x 8-10
Kickback DB 1-2 x 10-12
Wrist Curls 1 X 12-15
Reverse Wrist Curls 1 X 15-20
Week III ??? Shock
Monday:
Cable crossover/incline smith press (SS) 1-2 x 8-10
Incline flyes/dips (SS) 1 x 8-10
Seated machine press (DS) 8-10,6-8,6-8
Seated side lateral/hammer machine (SS) 1-2 x 8-10
Reverse pec deck/wg upright row EZ Curl(SS) 1-2 x 8-10
Cable front raise (DS) 6-8,6-8,6-8
Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10
Wednesday:
Leg Extension/Front Squat Free Stand BB(SS) 1-2 x 8-10
Leg extensions/Leg Press (SS) 1-2 x 8-10
Lunge DB (DS) 8-10,8-10
SLDL BB/lying leg curl 1-2 x 8-10
Single Leg curl(DS) 1-2 x 8-10,8-10
Friday:
Pullover/WG Pulldown (SS) 1-2 x 8-10
Stiff arm pulldown(*)/reverse grip bent row BB (SS) 1-2 x 8-10
CG Pully row (DS) 6-8,6-8,6-8
CG upright rows EZ Curl/machine shrugs SS 1-2 x 8-10 each
Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10
Saturday:
EZ curl/CG chin (SS) 1-2 x 6-10
Preacher Curl/reverse curl (SS) 1-2 x 6-10
Single arm curl (cable) (DS) 6-10,6-10
Pushdown/CG Bench press (SS) 1-2 x 6-10
Reverse pushdown/incline overhead extension (SS) 1-2 x 6-10
Weighted bench dip (DS) (plates on legs) 8-10,8-10
SUPERSET: 2 X 10-12 OF REVERSE WRIST CURLS/WRIST CURLS
Week I ??? Power
Monday:
Dumbell press 3 x 4-6
Incline Bench Press (with bench at a 15% angle) 3 x 4-6
Weighted Dips 3 x 4-6
Military press (smith) 2-3 x 4-6
Upright Row EZ Curl Bar 2-3 x 4-6
Cheat Lateral 2 x 4-6
Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8
Wednesday:
Squats - Free Standing BB 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 2-3 x 4-6
Friday:
Deadlift 3 x 4-6
Bent Row BB 3 x 4-6
Weighted Chin (using a dipping belt with weight) 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6
Barbell Shrugs 3-4 x 6-8
Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8
Saturday:
Barbell Curl 2 x 4-6
Preacher Curl EZ Curl 2 x 4-6
Hammer Curl 2 x 4-6
CG Bench Press 3 x 4-6
Skull Crushers DB 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6
Wrist Curls BB 2 X 8-10
Reverse Wrist Curl BB 2 X 6-8
Week II ??? Rep Range
Monday:
Incline Dumbell Press (with bench at 15% incline) 3 x 6-8
Bench Press BB 3 x 8-10
Flyes Flat 2 x 10-12
Single Arm dumbell press (standing, only 1 dumbell) 2 x 6-8
Bent Lateral (slightly bent over for focus on medial) 2-3 x 8-10
Cable Side Lateral 2 x 10-12
Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obliques) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15
Wednesday:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15
Lying Leg Curl 2 x 6-8
Stiff legged Deadlift BB 2 x 8-10
Single Leg Curl 2 x 10-12
Friday:
CG weighted Chin 2 x 6-8
WG Cable row (seated) 2 x 8-10
Dumbell row 2 x 10-12
Pull-over 2 x 12-15
Barbell shrug 1 x 8-10, 1 x 10-12
Dumbell shrug 1 x 10-12, 1 x 12-15
Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obloquies) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15
Saturday:
Alternating dumbell curl 2 x 6-8
Cable curl (2 arms same time) 2 x 8-10
Concentration Curl 1-2 x 10-12
Weighted dip 3 x 6-8
Pushdown V 2 x 8-10
Kickback DB 1-2 x 10-12
Wrist Curls 1 X 12-15
Reverse Wrist Curls 1 X 15-20
Week III ??? Shock
Monday:
Cable crossover/incline smith press (SS) 1-2 x 8-10
Incline flyes/dips (SS) 1 x 8-10
Seated machine press (DS) 8-10,6-8,6-8
Seated side lateral/hammer machine (SS) 1-2 x 8-10
Reverse pec deck/wg upright row EZ Curl(SS) 1-2 x 8-10
Cable front raise (DS) 6-8,6-8,6-8
Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10
Wednesday:
Leg Extension/Front Squat Free Stand BB(SS) 1-2 x 8-10
Leg extensions/Leg Press (SS) 1-2 x 8-10
Lunge DB (DS) 8-10,8-10
SLDL BB/lying leg curl 1-2 x 8-10
Single Leg curl(DS) 1-2 x 8-10,8-10
Friday:
Pullover/WG Pulldown (SS) 1-2 x 8-10
Stiff arm pulldown(*)/reverse grip bent row BB (SS) 1-2 x 8-10
CG Pully row (DS) 6-8,6-8,6-8
CG upright rows EZ Curl/machine shrugs SS 1-2 x 8-10 each
Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10
Saturday:
EZ curl/CG chin (SS) 1-2 x 6-10
Preacher Curl/reverse curl (SS) 1-2 x 6-10
Single arm curl (cable) (DS) 6-10,6-10
Pushdown/CG Bench press (SS) 1-2 x 6-10
Reverse pushdown/incline overhead extension (SS) 1-2 x 6-10
Weighted bench dip (DS) (plates on legs) 8-10,8-10
SUPERSET: 2 X 10-12 OF REVERSE WRIST CURLS/WRIST CURLS
^^^^
I tried to take all the guessing of whether I should use DB's or BB's or straight vs. Flat bar etxc etc....making it easier. Also I will no longer be using any machines unless called for.
I tried to take all the guessing of whether I should use DB's or BB's or straight vs. Flat bar etxc etc....making it easier. Also I will no longer be using any machines unless called for.
DB, dont be so hard on yourself! You had an injury that required you to improvise, no choice. I think a week off and then a fresh start is just what you need! 
I am hard on myself lately too, I have been soooo busy , I have to fit in my workouts when I can, but that is really only temporary. I should chill a bit as well.
I am doing legs power today...
I was SUPPOSED to do them yesterday but I was busy. 
HAve a great day and get healthy!!
I am hard on myself lately too, I have been soooo busy , I have to fit in my workouts when I can, but that is really only temporary. I should chill a bit as well.
I am doing legs power today...
I was SUPPOSED to do them yesterday but I was busy. HAve a great day and get healthy!!
Here is fridays and saturdays liofts:
Back:
Pullover/WG Pulldown SS
60x10/120x10
60x10/135x6
Stiff arm pulldown/reverse grip bent rown SS
100x8/70x8
100x8/90x8
cg pulley row DS
150x6/120x6/105x6
cg cable uprightrow (ez curl bar)/machine shrug SS
120x8/340x10
Great day here, felt strong and kicked ass. I love shock back b/c it is short fast and to the point, always hits the back great. I did abs and calves b/c I still had plenty of energy.
Arms:
EZ curl/cg chin
60x8/asst.#7x6
Preacher/reverse curl
80x6/40x8
80x4/40x8
single arm curl
50x6/40x6
All the lifts here for bi's were way low. I attempted the same weights as last time b/c I can ussualy manage em but today I was way weak. All conditions were prime for a great workout....proper food, good rest, great routine, plenty of energy. I have no idea why I could barely get through em.
pushdown/cg bench
120x10/115x8
140x6/115x7
***the cable stack max out at 150lbs so my goal here is to have to add weight to the stack once I can get 10 reps at 150lbs. I see people doing these half ass and with such shitty form, this is one lift I know I can manage alot of weight without cheating myself so I figure 150+ with good for would be a sight to see.
reverse pushdown/inc. overhead ext.
110x8/55x8
120x7/55x7
weighted bench dip
90x10/45x10
***I should have gone heavier but didn't. On all the lifts I decided to stay the same or go lighter I should have gone heavier. I could have easily thrown in a third plate on my legs and I would have been fine, eh o well next time I will.
Back:
Pullover/WG Pulldown SS
60x10/120x10
60x10/135x6
Stiff arm pulldown/reverse grip bent rown SS
100x8/70x8
100x8/90x8
cg pulley row DS
150x6/120x6/105x6
cg cable uprightrow (ez curl bar)/machine shrug SS
120x8/340x10
Great day here, felt strong and kicked ass. I love shock back b/c it is short fast and to the point, always hits the back great. I did abs and calves b/c I still had plenty of energy.
Arms:
EZ curl/cg chin
60x8/asst.#7x6
Preacher/reverse curl
80x6/40x8
80x4/40x8
single arm curl
50x6/40x6
All the lifts here for bi's were way low. I attempted the same weights as last time b/c I can ussualy manage em but today I was way weak. All conditions were prime for a great workout....proper food, good rest, great routine, plenty of energy. I have no idea why I could barely get through em.
pushdown/cg bench
120x10/115x8
140x6/115x7
***the cable stack max out at 150lbs so my goal here is to have to add weight to the stack once I can get 10 reps at 150lbs. I see people doing these half ass and with such shitty form, this is one lift I know I can manage alot of weight without cheating myself so I figure 150+ with good for would be a sight to see.
reverse pushdown/inc. overhead ext.
110x8/55x8
120x7/55x7
weighted bench dip
90x10/45x10
***I should have gone heavier but didn't. On all the lifts I decided to stay the same or go lighter I should have gone heavier. I could have easily thrown in a third plate on my legs and I would have been fine, eh o well next time I will.
