Determination

[Paynne]

Back/Abs - Power


DL
floor:
265x0 245x1
Rack:
265x2, 270x2, 275x1
Bent Row: 185x5, 190x3x3
Weighted Pullup 10x5x4x3.5
Decline Abs: 45x5x5x4
Leg Raise: 20x4(?)x5x5

After my minicut I'm thinking about doing an arm workout I did last year that netted some good results. It's only 6 weeks long so what the heck.

It's 82 deg and beautiful outside, wish I could be outside and not stuck at this computer.

 

[Paynne]

Chest/Delts RR


Inc DB Press 60x9x8x8
DB Bench 50x13x13x10
Flyes 30x13x12x12
DB Shoulder Press 45x5x5x4
Bent lateral 30x12, 35x8
Front lateral w/plate 35x13x13

Shoulders were fried after the chest wo So I didn't have much left for the shoulder wo.

 

[gwcaton]

Chest/Delts RR


Inc DB Press 60x9x8x8
DB Bench 50x13x13x10
Flyes 30x13x12x12
DB Shoulder Press 45x5x5x4
Bent lateral 30x12, 35x8
Front lateral w/plate 35x13x13

Shoulders were fried after the chest wo So I didn't have much left for the shoulder wo.

MMMMMM MMMMM Good ! Fried shoulders ! LOL

You must work at a madmans pace to get all that done on your lunch break?

 

[Paynne]

I have to get it done in around 45 mins. I've got speed showering down As long as my work gets done my boss isn't on my back at all.

The only ppl who work less than government workers, are government subcontractors Although I've been working more on my current project than the other two projects combined.

 

[Paynne]

Here comes the storm my way. I guess this one is remnents of jeanine. I've lost track of them all.


Legs - RR

Single leg press sled + 30x11, 35x8x10
Squat Machine 320x16, 340x11x11
Leg ext 125x18, 135x12x11
Lying Leg curl 130x9, 140x6x6
SLDL 195x12, 205x8
Seated Leg curl 95x16, 110x11
Seated calf 105x13, 110x10x10

 

[BritChick]

Workouts are looking great Paynne.

 

[Rocco32]

Looking good in here! Quick question, are you doing SHOCK? Seems you've gone back and forth from Power to RR.

How are you liking this program, seems a hybrid of phase I and II.

 

[Paynne]

I skipped shock the last time...can't get nothing past you. I wanted to focus on the heavy stuff since I'm in dire need of more meat on my bones. Next cycle I'll put shock back in.


I picked what I could out of what has been posted on PRRS II. I like doing it, but I think I got better results from PRRS I. Although it sure looks like Ris got great results from it. I'll be following your stuff in your journal to see how the PRRS II thing goes.

 

[gwcaton]

I skipped shock the last time...can't get nothing past you. I wanted to focus on the heavy stuff since I'm in dire need of more meat on my bones. Next cycle I'll put shock back in.


I picked what I could out of what has been posted on PRRS II. I like doing it, but I think I got better results from PRRS I. Although it sure looks like Ris got great results from it. I'll be following your stuff in your journal to see how the PRRS II thing goes.

Thats right , nobody puts anything past rock

Hey Paynne Manor is looking good

 

[Sapphire]

Wow! Paynne, that is some pad, ya got there!

 

[Paynne]

Thanks guys. Hopefully they'll put the brick on soon, I can't wait to see it on the house rather than on pallets in front of it . Someone told me if you use brick it's one of the last things they put on so I guess that's normal. The interior doors and trim are in. We only have one bathroom now so I CAN'T WAIT to have a bathroom I don't have to share with 3 other ppl, especially my 15 yr old who takes 30 min showers now...45 mins if you don't yell at him a few times. And he's a boy, imagine if I had a girl?!?!?

 

[Paynne]

Arms - RR


Inc DB Curl 30x11, 35x6x6
cable row 80x14x14
Conc curl 25x14/13x13
Weighted Dip 45x6x6x6
Pushdown 80x10x10
Kickback 25x14x14

WooHoo! Arm strength has been stuck for a bit but it busted loose today.

 

[Rocco32]

Looks good!

 

[Paynne]

Weighing in at 170, and I can see some accumulated goo on the stomach, so it's time for a mini cut. Just gonna lose 5 lbs, then back to gaining. It feels like I'm going in the wrong direction when I cut but it's gotta be done. Bringing cals down to around 2,500 or a little lower should be about right. Oh I hate changing my diet, I always get......gastrointestinal situations

 

[gwcaton]

Arms - RR


Inc DB Curl 30x11, 35x6x6
cable row 80x14x14
Conc curl 25x14/13x13
Weighted Dip 45x6x6x6
Pushdown 80x10x10
Kickback 25x14x14

WooHoo! Arm strength has been stuck for a bit but it busted loose today.

WooHoo is right !! Don't ya just love it when stuff like that happens

 

[Paynne]

Chest/Delts - Shock

Cable xover 120x8x8
Inc DB Press 50x8x6

Inc Flyes 40x7, 35x7
Dips mex7x7

Seated mach Press 130x7->110x5->90x4

Seated Side Lat 30x8x8
DB Press 30x8x8

Rev Pec Deck 90x8x8
upright row 80x8x7

Cable Front Raise 75x8->65x4.5->55x5






......ouch....

 

[gwcaton]

Chest/Delts - Shock

Cable xover 120x8x8
Inc DB Press 50x8x6

Inc Flyes 40x7, 35x7
Dips mex7x7

Seated mach Press 130x7->110x5->90x4

Seated Side Lat 30x8x8
DB Press 30x8x8

Rev Pec Deck 90x8x8
upright row 80x8x7

Cable Front Raise 75x8->65x4.5->55x5






......ouch....

ouch ? More like OUCH ! 120 lbs crossovers !!!!!!

 

[Rocco32]

Awwww, there's shock week, LOL

 

[Paynne]

Back/Abs shock

Pullover 65x11, 70x8
WG Pulldown 120x11, 130x8

Pullover Mach 100x8x8
Rev Grip Bent row 135x8x7

DB DL 80sx8->70x6->60x4

2 giant sets of leg raises, cable crunches, crunches w/feet in the air, and hyperextensions.

Short wo today, we've been so busy since some FAA guys are in town checking out the new build so we're frantically fixing shit that doesn't work. Taking tmw off to play golf with my 13 year old. He's dying to drive an electric cart We both suck so bad we don't bother keeping score, it's more fun that way

 

[Paynne]

Arms/abs - Shock

EZ Curl 75x8x8
CG Chin mex8x6

Preacher curl 65x8x7
Rev Curl 45x7x7

single arm Cable curl 50x8->30x5->20x5

Pushdown 80x12x12
CG Bench 135x8x6

Rev Pushdown 90x12, 100x11
Overhead ext 50x7x5

Weighted Dip 40x10->20x8->mex8

Pulley crunches 150x12->110x8->90x8, 150x11->110x8->90x8


Diet: My 13 year old's b'day party, so a bunch of crap

 

[Rocco32]

Gotta love the bunch of crap, LOL! Good arm w/o.

 

[Paynne]

Chest/Delts - Power

DB Press 80x7, 85x4x4
Inc DB Press 65x6x6x5
Weighted dips 45x7, 50x4x4
BB Shoulder Press 100x6x5x5
Laterals 35x6x6, 40x5
BB Shrugs 245x7, 255x5x6

Today's diet: no crap

I had $2,000 worth of popcorn we're selling for the Boy Scouts in a spare room. We're down to about $800 still to sell. Anybody wanna buy some popcorn? To bad popcorn isn't good when you're cutting. See that willpower I have!

 

[Sapphire]

Great Power wo!! You rock!!
Soo Power this week huh? I am RRing it!! except for leggies, GP has me POWERING legs for a month or so!

HEY WHERE IS YOUR TEAM GOPRO IN YOUR SIG?????

 

[Rocco32]

Great w/o! Wow, shoulders after chest. You must be fried, LOL

 

[Paynne]

HEY WHERE IS YOUR TEAM GOPRO IN YOUR SIG?????

You're right, I need one. Can I use your butt?:bounce:

Great w/o! Wow, shoulders after chest. You must be fried, LOL

I'm just doing the wo/split listed in the basic PRRS program. Been doing it a while now so I should change it up I guess. After this mini cut I'll do it a little different.

 

[Paynne]

HAPPY FRIDAY! :bounce:​

Yesterday's wo:​

Back/Abs Power​

Rack DL 225x5x4x4​

Bent Row 175x5x5x5​

Weighted Pullup 10x5x5x4​

Decline Abs 45x6x5x5​

Leg raise 10x5x5x5​

I'm so happy it's Friday although I'm going to be really busy this weekend. Got an open house on Sunday in an all out effort to sell my house. Diet has been fairly good, down a few pounds after a week and a half. Maybe another week and I'll start bulking again. Can't wait​

 

[gwcaton]

TGIF Paynne !


Good WO ! Good luck with the house . How many weeks you been cutting ? How long will your next bulk be ?

 

[Paynne]

I've only been cutting for a week and a half. I'm not going by time but rather by weight. Bulk 10 lbs and then cut 5. Goal is to end up looking like....well you actually I just don't want to have to do some huge cut at the end of a long bulk.


Arms - Power

BB curl 80x6x6x6
Preacher Curl 80x7, 85x5x4
Hammer curl 45x4x4x4
CG Bench 135x7, 140x6x6
Skull Crushers 90x7, 95x5x5
Single Arm DB ext 35x5x5x5

 

[gwcaton]

I've only been cutting for a week and a half. I'm not going by time but rather by weight. Bulk 10 lbs and then cut 5. Goal is to end up looking like....well you actually I just don't want to have to do some huge cut at the end of a long bulk.


Arms - Power

BB curl 80x6x6x6
Preacher Curl 80x7, 85x5x4
Hammer curl 45x4x4x4
CG Bench 135x7, 140x6x6
Skull Crushers 90x7, 95x5x5
Single Arm DB ext 35x5x5x5

Sounds like a hell of a plan And thanks for the compliment but I hope you look better than i do after all that hard work and diet .

Looks like the amount of weight you are using has gone up pretty good with the prrs II

 

[Paynne]

Yeah I'm back on PRRS I for now. This should be the last week of the cut, I'm almost at 165 again already. I guess I'll keep up with PRRS I for now. Although I like doing singles also so I'll probably throw in some 1 rep sets for fun. I should change up the split and exercises, so I'll have to work on that.

Been way busy at work, should slow down to a normal level now though. Just heard I have to go to Virginia for a few days in Nov, and I have to work from 2pm - 10pm It's always boring on business trips unless I'm in a big city.

Legs - RR

single leg press sled + 35x10x10x10
squat mach 340x12, 360x10x10
Leg ext 135x11x11x10
Lying leg curl 140x8x7
SLDL 205x9x7x7
Seated leg curl 110x11x11
Seated calf 110x13, 115x9x9

Anybody else use a pda to keep track of their workouts? My journal is getting all dog eared and I'm looking for an excuse to buy a pda