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Post by blade on May 15, 2007 11:59:41 GMT -5
REP RANGE WEEK
BACK
HAMMER STRENGTH MTS INDEPENDENT UH PULLDOWN 70/15 (TOTAL WEIGHT 140) 90/15 (180) 110/12 (220) 130/8 (260)
WG OH BB ROW BENT 135/12 185/12 225/8
CG LAT PULL DOWN 160/10 W*PAUSE AT BOTTOM 180/10 " 200/6 FAILED OUT W*PAUSE
BENT TWO HAND DB ROW PALMS IN 70/10 85/10
STIFF ARM PULL DOWN 115/15 130/12 145/11
ABS
BACK BUILDING DAY AND I FEEL GOOD
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Post by blade on May 15, 2007 12:00:52 GMT -5
I hear ya, sometimes you just feel beat up don't ya? Thats another reason I'm liking P/RR/S training, it allows you to recover from the super heavy weeks with excruciating weeks! LOL For sure. I always went heavier each week until a tendon pretty much gave out and i couldn't train for weeks. Didin't know how to hit all the muscle twitches back in the old days. lol
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Post by Hoopie on May 15, 2007 22:55:45 GMT -5
If we knew back then what we know now ay fellas! If only p/rr/s was around 15 years ago. Blade your workouts are looking good buddy. Whens the diet start up?
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Post by blade on May 16, 2007 11:53:03 GMT -5
hEY hoops, THANKST
THE DIET BEGINS MID JUNE. THEN THE REAL TEST STARTS!
Chest
INC BB PRESS 235/10 245/10 265/8 295/4
DB FLAT PRESS 90/12 110/6 85/8
DB INC FLY 45/8, 8
LOW CABLE FLY 70/8 50/12
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Post by Tim Wescott on May 18, 2007 15:56:41 GMT -5
Animalistic training!! #arockon6ha#
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Post by blade on May 19, 2007 7:54:29 GMT -5
Here's Fridays and I'll post Thursdays soon
GUN DAY
Went to the range today. Shot off a few rounds and my guns were heated up and glowing!
Biceps EZ Bar Curl 85/15 105/12 115/10 125/8
Alt X Body Cable Curls 40/12 50/12 60/12
DB Hammer Curls 60/8 70/8
DB Single Arm Preacher on Incline Bench 35/10 40/8
TRICEPS
CG Bench 225/8 245/6 weak 255/5 275/3
Seated Pushdown on Hammer Strength 270/10, 10, 10
Rev Grip EZ Bar cable pushdown 190/10, 8
ABS
Just ordered some ALRI to start my cutting stack which is starting shortly. So I'll be doing their cutting stack of JW, BAM, and Restore (the 12 week cycle) and I'll begin the Venom Tri-LEan system. I'll be continuing with Hemogex to the end of Sept.
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Post by blade on May 19, 2007 7:57:49 GMT -5
BACK FLASH TO THURSDAY
LEGS
EPIC SEATED PRESS 300/12 360/12 420/12 460/8
SINGLE LEG EXT 90/10 100/10 110/10 120/9
STIFF LEG DEAD LIFT 225/10 255/10 275/10 315/7
SEATED LEG CURLS 120/12 140/12 160/10 170/10
CALFS TOE PRESS 255/15 LOCKOUTS 275/15 295/12 315/12
STANDING CALF RAISE 120/15 W PAUSE 160/12 160/12
Weight machines were limited today so I used some things I wouldn't normally but it's good to get on different machines anyway for a different feel.
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Post by blade on May 19, 2007 17:31:22 GMT -5
SATURDAY
SHOULDER/TRAPS
BEHIND BACK BB SHRUGS 225/12 255/10 275/10
DB SRUGS 90/12 95/12 100/12
UH DB FRONT RAISES 35/12 40/12 45/9
CABLE SIDE LATERALS 30/12 40/8
WG UPRIGHT SMITH ROWS 135/15, 15
CABLE REAR PULLBACKS BENT 30/15 45/12 50/10
STANDING CABLE REAR LATERALS 35/10 30/12
ONE WORD................GOLDBERG!
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Post by mrky03 on May 20, 2007 16:43:20 GMT -5
Good training Russ. Man, I can't wait to what you look like all shredded up!
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Post by blade on May 21, 2007 9:34:48 GMT -5
My gf says the same thing. Only she's worried I'll get too skinny.LMAO She likes my 5 pack now but is curious to see me in TOP form
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Post by Tim Wescott on May 21, 2007 15:58:50 GMT -5
Awesome training Russ! #arockon6ha#
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Post by Hoopie on May 21, 2007 23:08:08 GMT -5
Sounds like things are coming along well buddy! I am also going to use ALRI's tri lean system for my october show. Wifey is using it now and loves it. A shredded gorilla on stage, (as Rubes would say) WATCHOUTNOW!!!!!!
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Post by blade on May 22, 2007 10:04:08 GMT -5
SHOCK WEEK
BACK
SUPRESETS STIFF ARM PULLDOWN // WG LAT PULLDOWN
70/12 // 180/8 70/10 // 200/8 70/12 // 220/6
SEATED WG ROW // 2 HAND BENT DB ROW 160/12 // 75/6 180/8 // 75/6
DROPSETS HAMMER MTS UH FRONT PULLDOWN 220/8 , 160/10 , 140/10
HAMMER MTS UH SEATED LOW ROW 200/10, 160/10 , 120*/9
ABS
STRETCH
ALMOST THAT TIME TO START CARDIO IN COUPLE WEEKS
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Post by gti steve on May 22, 2007 10:24:32 GMT -5
Awesome workout!
How are you liking the P/RR/S???
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Post by blade on May 22, 2007 16:13:19 GMT -5
Awesome workout! How are you liking the P/RR/S??? I go by the 3 L's Learn it Live it Love it !!!!! 2 years or so now! Eric is genius.
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Post by blade on May 25, 2007 19:39:06 GMT -5
SUPER SHOCK DAY!!!!
MISSED YESTERDAY SO I HAD TO CRAM SOME STUFF IN TODAY AND TRY TO GET IN THE GYM TOMORROW BENG A HOLIDAY AND MY DAYS OF EATING WHATEVER ARE NUMBERED!!!! LOL
SHOULDER/BI/TRI
SHOULDER SUPERSET WG UPRIGHT SMITH ROW // DB SIDE LATERALS 135/12 // 35/8 135/12 // 35/6+2 135/10 // 35/6
DROPSET SEATED DB REAR LATERAL BENT(didn't change weight, just did 3 second rest and then up again) 30/10, 8, 6 30/8 ,6 , 4
Hammer strength plate loaded shoulder press (same style as above) 140/12, 10, 7 180/8, 5 (failure point)
BICEPS SUPERSET EZ CURL STANDING // DB ALT CURL STANDING 85/10 // 35/8 85/10 // 35/8 85/8 // 35/10
DROPSET DB HAMMER CURL (GOT AN AUDIENCE DURING THIS ONE, I WAS PRETTY PUMPED UP) 65/6, 50/8, 40/8
TRICEPS SUPERSET FREE MOTION OH PURSHDOWN // REV GRIP PUSH DOWN SAME MACHINE 160/10 // 160/10 160/10 // 160/6 CHANGED STYLE, 160/10 UH, // 160/8 OH
DROPSET SEATED TRICEP EXT (MACHINE) 160/10 , 90/12 140/10 , 100/10
I WAS BEAT, DRIPPING WET, AND PUMPED LIKE ALL HELL. I THINK THE GYM JUST NOTICED THERE'S A GORILLA AMONGST THEM :freak:
UNTAMED!
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Post by Karrie on May 26, 2007 11:18:23 GMT -5
Russ, AMAZING work outs!!!! I love supersets and dropsets myself.....get a great pump!!! ;D
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Post by masterschamp on May 27, 2007 5:08:34 GMT -5
Great job, Russ.....you are gonna be READY, my friend!
keith
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Post by Tim Wescott on May 28, 2007 21:23:34 GMT -5
Crazyshoulder/arm day........WOW!!!
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Post by blade on May 29, 2007 6:39:06 GMT -5
SO THIS WAS MY LAST WEEKEND OF ABUSE AND I GOT A LITTLE OVER ZEALOUS SINCE I WILL BEGIN MID JUNE BEING ON A CLEANER/STRICTER DIET. THIS WEEK WAS A MAINTENANCE MODE WEEK SINCE LAST WEEK AND THE HOLIDAY HAS ME OFF BALANCE A BIT.
BACK
CG LAT PULL DOWN' 180/8 200/8 220/8
SEATED PALMS IN WG CABLE ROW 160/10 180/10 200/10
UH LAT PULL DOWN 140/12 160/12 180/12
SUPERSET BENT BB ROW OH WITH RACK DEAD LIFT 135/8 // 135/8 SLOW REPS 185/8 // 185/8
STIFF ARM ROPE PULLDOWN 90/15 110/15 130/10
ABS,
FELT GOOD. TOOK LIL LONGER BREAKS IN BETWEEN SINCE MY BODY IS STILL RECUPERATING FROM THE WEEKEND. NO MORE PLAYING AROUND.
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