Great going Mike! Have you ever done Shock week before? I bet your arms were swollen 
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MonStar's P/RR/S Journal
- Thread starter M.J.H.
- Start date
- Joined
- Jul 15, 2001
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MonStar said:Ended up eating 2 Reese's cups, a pint of Ben & Jerry's, about 1/2 a gallon of 2% milk, 25 or so Elfudge cookies, 4 slices of Hawaiian pizza, burrito supreme & double decker taco from Taco Bell.
I guess if you're going to cheat, make it worthwhile.
Rocco: Hey man, no I have never done shock week ever before. But today wasn't shock week my friend, today was my last day of rep-range week. So on Thursday I am going to start my shock week. We'll see how things go I am hoping for some great results. So far I absolutely love P/RR/S, no complaints at all. I love the way my workouts are always changing. Never doing the same thing. 
naturaltan: LOL, I definitely went way overboard for that cheat meal. Every Sunday night I am going to try and do a cheat meal just to keep myself sane mentally, but I might cut that out if it turns into a binge. This past Sunday I really went all out for whatever reason, don't ask me why. And there's no reason for that because I am eating a lot of calories on a daily basis as it is. Shooting for approximately 1.5g of protein per pound of bodyweight.
naturaltan: LOL, I definitely went way overboard for that cheat meal. Every Sunday night I am going to try and do a cheat meal just to keep myself sane mentally, but I might cut that out if it turns into a binge. This past Sunday I really went all out for whatever reason, don't ask me why. And there's no reason for that because I am eating a lot of calories on a daily basis as it is. Shooting for approximately 1.5g of protein per pound of bodyweight.
Damn Brother Mike, awesome w/o there, killer numbers!!! How do ya like shock week? It's my favorite of the 3!!!
I know it was RR week, I was just wondering if you knew what Shock week was going to be like once you start it
Archangel: I start shock week tomorrow bro, so I'll definitely keep posted what I think of it. At this point rep-range week is my favorite. I'll see what I think of shock week, though. 
Rocco: Haha, nope, I have never done shock week ever before. I am hoping for some great results. I absolutely love dropsets, supersets, and all kinds of intensity techniques.
Rocco: Haha, nope, I have never done shock week ever before. I am hoping for some great results. I absolutely love dropsets, supersets, and all kinds of intensity techniques.
Wednesday; 6-1-2005
Rest
Cardio:
10 minutes of interval training on the treadmill; alternated 1-minute of walking at 3.4 MPH with 1-minute of running at 10.6 MPH. I was exhausted afterwards, as usual.
Vertical Leg Raises / Rope Cable Crunches Superset:
12 / 160 x 10
12 / 160 x 10
Good sets of abs today I guess, I was absolutely drenched in sweat from running, though.
Diet/Supplements:
Preworkout: 1 scoop of whey protein, + skim milk, 25mcg T3, 200mg caffeine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + pineapple
Meal 2: multi-grain crackers + peanut butter
Meal 3: whole-wheat turkey & cheese sandwich
Meal 4: tuna salad + vinegarette dressing
Meal 5: whole-wheat ham & cheese sandwich, 1 quart of skim milk
Meal 6: 1% cottage cheese + yogurt
Meal 7: 1 scoop of weight-gainer + skim milk
Dropped the ephedrine today! Although I think it was really helping my workouts, I have been having some problems lately with my sex drive, my fullness, and a few other things I won't mention downstairs. I am blaming the ephedrine, for now.
Today I ended up taking in approximately 330g of protein or so today, roughly.
Sleep: 7 hours.
Weight: 212 lbs.
Rest
Cardio:
10 minutes of interval training on the treadmill; alternated 1-minute of walking at 3.4 MPH with 1-minute of running at 10.6 MPH. I was exhausted afterwards, as usual.
Vertical Leg Raises / Rope Cable Crunches Superset:
12 / 160 x 10
12 / 160 x 10
Good sets of abs today I guess, I was absolutely drenched in sweat from running, though.
Diet/Supplements:
Preworkout: 1 scoop of whey protein, + skim milk, 25mcg T3, 200mg caffeine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + pineapple
Meal 2: multi-grain crackers + peanut butter
Meal 3: whole-wheat turkey & cheese sandwich
Meal 4: tuna salad + vinegarette dressing
Meal 5: whole-wheat ham & cheese sandwich, 1 quart of skim milk
Meal 6: 1% cottage cheese + yogurt
Meal 7: 1 scoop of weight-gainer + skim milk
Dropped the ephedrine today! Although I think it was really helping my workouts, I have been having some problems lately with my sex drive, my fullness, and a few other things I won't mention downstairs. I am blaming the ephedrine, for now.
Today I ended up taking in approximately 330g of protein or so today, roughly.
Sleep: 7 hours.
Weight: 212 lbs.
Last edited:
Thursday; 6-2-2005
S-Chest
Cable Crossovers / Incline BB Presses Superset:
60 x 12 / 185 x 8
60 x 12 / 185 x 7
Flat DB Flyes / Decline Smith-Machine Presses Superset:
50's x 6 / 205 x 7
50's x 6 / 205 x 7
Nautilus Pec-Deck Flyes Dropset:
180 x 8
150 x 7
120 x 7
Great workout today! Was only in the gym 15-20 minutes I would say. Rest periods were extremely short, and my pump in my pecs was great! I absolutely love shock week. I can tell though, I am going to be in some pain tomorrow! Oh well. Looking forward to a solid shock back workout tomorrow morning.
Diet/Supplements:
Preworkout: 1 scoop of whey protein, + skim milk, 25mcg T3, 200mg caffeine
During Workout: 20 oz. Gatorade + 5 creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 2 scoops of weight-gainer + skim milk
Meal 2: whole-wheat tuna sandwich
Meal 3: 2 scoops weight-gainer + skim milk
Meal 4: whole-wheat tuna sandwich
Meal 5: 1% cottage cheese + pineapple
Meal 6: MRP bar, 1 bag of peanuts
Meal 7: 2 scoops of whey protein + skim milk
Ended up taking in a ton of protein today, right around 340g today.
Sleep: 7 hours.
Weight: 212 lbs.
S-Chest
Cable Crossovers / Incline BB Presses Superset:
60 x 12 / 185 x 8
60 x 12 / 185 x 7
Flat DB Flyes / Decline Smith-Machine Presses Superset:
50's x 6 / 205 x 7
50's x 6 / 205 x 7
Nautilus Pec-Deck Flyes Dropset:
180 x 8
150 x 7
120 x 7
Great workout today! Was only in the gym 15-20 minutes I would say. Rest periods were extremely short, and my pump in my pecs was great! I absolutely love shock week. I can tell though, I am going to be in some pain tomorrow! Oh well. Looking forward to a solid shock back workout tomorrow morning.
Diet/Supplements:
Preworkout: 1 scoop of whey protein, + skim milk, 25mcg T3, 200mg caffeine
During Workout: 20 oz. Gatorade + 5 creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 2 scoops of weight-gainer + skim milk
Meal 2: whole-wheat tuna sandwich
Meal 3: 2 scoops weight-gainer + skim milk
Meal 4: whole-wheat tuna sandwich
Meal 5: 1% cottage cheese + pineapple
Meal 6: MRP bar, 1 bag of peanuts
Meal 7: 2 scoops of whey protein + skim milk
Ended up taking in a ton of protein today, right around 340g today.
Sleep: 7 hours.
Weight: 212 lbs.
Last edited:
Great workouts Mike. I look forward to seeing what you think about this routine once you have been on it for a few weeks. 15-20 mins in the gym? I thought I was bad at 30 mins but it's how you train while you are there that counts.
Riverdragon: Hey bro, so far I love the program. I am just starting shock week so I'll let you know what I think of it but it has a little bit of everything, which I really like. I just need to make sure I keep my protein intake up, and I think I'll be okay. I just stocked up on some whey protein, weight-gainer, etc. I am actually kind of curious how my strength is going to be when I get back into power week next week.
Killer W/O ther Brother Mike!!! Welcome aboard the SHOCK-Train!!! LOL Glad ya liked it!!!
Archangel: Thanks bro! Appreciate it, yeah I can definitely feel the DOMS today from the "shock-train," lol. I am getting ready to head to the gym now for my shock back workout. So we'll see how that goes.
Friday; 6-3-2005
S-Back
Crossbench DB Pullovers / BTN Cable Pulldowns Superset:
80's x 8 / 185 x 9
80's x 8 / 185 x 9
Stiff-Arm Cable Pullovers / Bentover Rows Superset:
120 x 12 / 225 x 9
120 x 12 / 225 x 8
CG Cable Rows Dropset:
160 x 10
130 x 8
110 x 8
Good workout today! Although I have to admit my rear delts took one hell of a beating. Really good back workout though. I know for sure that I am going to have some DOMS tomorrow, we'll see what happens.
Diet/Supplements:
Preworkout: 1 scoop of whey protein, + skim milk, 25mcg T3, 200mg caffeine
During Workout: 20 oz. Gatorade + 5 creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + pineapple
Meal 2: 1 bag of peanuts
Meal 3: 1/2 whole-wheat ham & cheese sandwich
Meal 4: whole-wheat turkey & cheese sandwich
Meal 5: whole-wheat turkey & cheese sandwich
Meal 6: 1 quart of skim milk
Meal 7: 2 scoops of weight-gainer + skim milk
Meal 8: multi-grain crackers + tuna
Meal 9: 1 scoop of whey protein + 2% milk
Want to note that lately my friggin' appetite has been out of control! I am keeping my diet as clean as possible but still, at work I am starving all damn day! I can't figure out what the problem is. I don't know if I'm growing or what, but I eat and I'm literally hungry an hour later, lol.
Ended up taking in around 350g of protein today.
Sleep: 7 hours.
Weight: 210.5 lbs.
S-Back
Crossbench DB Pullovers / BTN Cable Pulldowns Superset:
80's x 8 / 185 x 9
80's x 8 / 185 x 9
Stiff-Arm Cable Pullovers / Bentover Rows Superset:
120 x 12 / 225 x 9
120 x 12 / 225 x 8
CG Cable Rows Dropset:
160 x 10
130 x 8
110 x 8
Good workout today! Although I have to admit my rear delts took one hell of a beating. Really good back workout though. I know for sure that I am going to have some DOMS tomorrow, we'll see what happens.
Diet/Supplements:
Preworkout: 1 scoop of whey protein, + skim milk, 25mcg T3, 200mg caffeine
During Workout: 20 oz. Gatorade + 5 creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + pineapple
Meal 2: 1 bag of peanuts
Meal 3: 1/2 whole-wheat ham & cheese sandwich
Meal 4: whole-wheat turkey & cheese sandwich
Meal 5: whole-wheat turkey & cheese sandwich
Meal 6: 1 quart of skim milk
Meal 7: 2 scoops of weight-gainer + skim milk
Meal 8: multi-grain crackers + tuna
Meal 9: 1 scoop of whey protein + 2% milk
Want to note that lately my friggin' appetite has been out of control! I am keeping my diet as clean as possible but still, at work I am starving all damn day! I can't figure out what the problem is. I don't know if I'm growing or what, but I eat and I'm literally hungry an hour later, lol.
Ended up taking in around 350g of protein today.
Sleep: 7 hours.
Weight: 210.5 lbs.
Last edited:
Great w/o Mike. Do you like BTN better than to the front Pulldowns for any reason? Still slinging major weight around for Shock week....Impressive!
Rocco: Hey bro, thanks for the support. Lately my strength has been okay I guess. I am really going to see how I do with power week next week. Hopefully I'll be okay, I am hoping from some new PR's but I don't know just yet. If my appetite keeps up I'm sure I'll gain some strength. I have been taking in a constant 300g of protein a day.
Awesome job on Shock for Back, your rear delts are fried huh? Big Movers there, your strength is admireable!!!
Heya man lookin good eh! Glad to see you puttin your own spin onto prrs!!! It will keep you interested. The numbers you are putting around are awsome man keep it up!!
Diet is looking really solid...taking in some quality cals! Good idea to let yourself cheat once a week but stay away from the binges. Even if you pre plan a whole pizza, 5 pieces of candy, cake, and a tub of ice cream. Pre plan everything so you can't binge you understand where I'm goin with this?
Diet is looking really solid...taking in some quality cals! Good idea to let yourself cheat once a week but stay away from the binges. Even if you pre plan a whole pizza, 5 pieces of candy, cake, and a tub of ice cream. Pre plan everything so you can't binge you understand where I'm goin with this?
PreMier said:
Too late. 
- Joined
- Jul 15, 2001
- Messages
- 10,031
- Reaction score
- 25
- Points
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he did well ... it was almost a 3 week effort on this journal.
Well he's back to P/RR/SPreMier said:
