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Post by Hoopie on May 24, 2006 8:17:53 GMT -5
Joel i was very hesitant to change over to p/rr/s. However it has turned out to be the best thing i could have done for myself. The gains i made in strength and size are still coming. I have started several folks at my gym on p/rr/s and they all love it. I had one complaint with it. One fella come up to me panting complaining about how he just got his arse handed to him. He was in shock week. I just smiled and told him to get used to it or go home. Also was reading thru your journal and i must say those are some outstanding numbers you post with you w/o's! Hats off to ya my friend. keep us posted of what you think of the program Joel..
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Post by TNA on May 24, 2006 18:38:41 GMT -5
Sick leg day Joel!
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Post by mrky03 on May 24, 2006 19:15:21 GMT -5
Thanks for the support everybody!
chest and tricep
benchpress 135x12 185x10 225x6 245x6 275x8 275x7 265x7
incline dumbbell 105x9 95x10
dip bdwt.x12 bdwt.x10
rope pressdown 70x10 70x10
lying ex. 75x12 85x12
single dumbbell tricep ex. 50x16 50x14
Well that was a humbling experience! One heck of a pump though! Gotta get used to doing more than six rep sets. Its like the muscles just want to shut down at about the 7'th or 8'th rep.
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Post by RUBICON19 on May 24, 2006 19:48:20 GMT -5
I used to feel the same way Joel. I hated anything over 5-6 reps.
Still do. LOL ;D
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Post by Tim Wescott on May 24, 2006 20:07:47 GMT -5
Joel,you just need to build up your muscular endurance,then you`ll be cranking out those reps.
After doing low reps exclusively for so long,I can`t wait to see the changes that are gonna` occur!!
I`ll bet you blow right up bigtime.
Keep pumping!!
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Post by mrky03 on May 25, 2006 18:39:38 GMT -5
Thanks Tim, I think you're right and I do need to build up some muscular endurance.
Yeah Randy I used to do reps all the time I can't believe how much this is kicking my butt!
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Post by mrky03 on May 25, 2006 18:47:57 GMT -5
Back day!
pullups bdwt.x9 +25lbs.x10 +25lbs.x9 plus one forced rep and 10 sec. hang at the end.
seated cable row 200x12 200x12
bent over row 225x13 225x13
rack deadlifts 405x8 405x9
shrugs 405x12 405x10
upright cable row 130x15 130x15
cable crunch 250x10 250x10
lying leg raise 30x12 30x12
Whew! What a pump! Still sucking wind!
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Post by RUBICON19 on May 25, 2006 19:16:56 GMT -5
Nice weights as always!!!!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Tim Wescott on May 25, 2006 19:22:15 GMT -5
Nice weights as always!!!!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) I`ll say.can`t wait until this diet is over......between Joel,Randy,Keith,Terry,and Mo,I feel like a wuss!! You guys are some strong SOB`s !! ;D
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Post by Intensity on May 26, 2006 7:49:50 GMT -5
Dont include me in this bunch of animals Tim ;D or at least, if i am an animal, i'm a squirrel and those guys are bears ;D Seriously, VERY GREAT WORKOUTS JOEL! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by masterschamp on May 26, 2006 8:13:58 GMT -5
Awesome BACK day, Joel....brought a smile to my face!!!! Great job, my friend!
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Post by mrky03 on May 26, 2006 15:33:40 GMT -5
Again, thanks everybody for your support! Tim, you are an iron warrior! I would die right now trying to do what you and Keith are doing!
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Post by mrky03 on May 26, 2006 15:47:32 GMT -5
Calves, biceps and forearms
calf raise on hack squat 6pl.x10 8pl.x10 10pl.x10 12pl.+50x9 12pl.+50x9
seated calf 200x12 200x12
standing calf 3pl.x15 3pl.x15
barbell curl 45x20 95x10 115x6 135x9 135x9
incline dumbbell curl 40x10 40x10
cable preacher curl 120x12 100x15
wrist curl 95x15 115x12 95x12
What a pump! I hav'nt done incline curls in years.
Well I'm going to take next week off to recover and then its going to be an all out assault on the P/RR/S program!
Gotta get ripped and ready for Oct. 7!
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Post by Tim Wescott on May 26, 2006 16:29:05 GMT -5
Nice one Joel..........looks like you`re getting used to the higher reps!!
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Post by RUBICON19 on May 26, 2006 23:41:49 GMT -5
I have to say that incline curls are my favorite bicep exercise.. Feels like the muscle is going to BLAST out of the skin when done strictly...
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Post by mrky03 on May 31, 2006 7:07:32 GMT -5
I don't have anything to tell this week, I'm just recharging my batterys for next week. I've been taking a recovery week every eight weeks for the last five yrs. It really seems to help, I'm always raring to go by the following monday and it also helps to heal minor aches and pains. I probably won't take another week off until after my show, prioritys definitly will change starting next week!
I'm going to map out my training for the next few months. I'm excited about the p/rr/s system. I'll stick to training five days a week with one major bodypart a day. That seems to work well for me. Next week will start with a power week which won't be any different than what I' ve been doing.
Any suggestions along the way will be appreciated! I've been doing this a long time but you're never too old to learn! .
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Post by masterschamp on May 31, 2006 8:12:56 GMT -5
Joel, You might want to contact Eric, (bodyfx), directly, about his p/rr/s system. It has had a tremendous impact on my training, and I'd recommend it, without reservation, to anyone.
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Post by mrky03 on Jun 1, 2006 19:28:43 GMT -5
Thanks Keith, I've got some questions I'd like to ask Eric. I e-mailed him a few weeks ago and he answered almost immediately! Heck of a nice guy!
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Post by Hoopie on Jun 1, 2006 22:17:07 GMT -5
Buddy you will love the p/rr/s program! It's the best thing i ever did when i changed over. GOOD LUCK with it buddy! Looking forward to watching you kick some ass with this program..
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Post by mrky03 on Jun 2, 2006 20:53:11 GMT -5
Thanks Hoopie, I'm getting pretty restless, time to get back in the gym! Took a week vacation and all I did was eat and work on the house.
My knee feels better I guess I'll test it out monday, might as well start with squats! I'm going to stick with the wraps for a while. Do you guys use them on anything other than squats?
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