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Post by mrky03 on Jan 15, 2008 18:40:27 GMT -5
Just stay consistent and build some momentum. We will do our best around here to help keep you encouraged!
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Post by fit on Jan 15, 2008 21:01:52 GMT -5
Congrats for getting back at it.
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Post by Intensity on Jan 18, 2008 16:34:43 GMT -5
A couple of weeks doing it… and you'll feel the need to do it, which makes it so much easier!
We're behind you!
Mo
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Post by Roger on Jan 19, 2008 5:55:38 GMT -5
Just read your post, looks like you are back at it in a great way. Looking forward in seeing your progress
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Post by Tim Wescott on Jan 19, 2008 7:23:14 GMT -5
So far,so good.......stay positive and enthusiastic !!
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Post by beckie on Jan 21, 2008 1:19:30 GMT -5
As I found after a long break,small goals make life alot easier-then once you start seeing the results,you can go full steam ahead! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by d1swanny on Mar 12, 2008 3:40:52 GMT -5
Well I fell off the workout train again right after 1 week of complete workouts. I was so mad at myself for my lack of commitment, all I could do is try again. I've been back at it for 3 full weeks! I've been keeping a journal on Eric Brosers site but i'm gonna do two because this board is great too!
My training cycle is going to be a version of P/RR/S and Hybrid P/RR/S. My goal is to get into contest shape again and possibly compete if my legs can take it....... Week 1- Hybrid Week 2- Power Week 3- Rep Range Week 4- Shock Week 5- Power Week 6- Rep Range Week 7- Shock Week 8- Hybrid Week 9- Power Week 10- Rep Range Week 11- Shock Week 12- Hybrid
Week 4- Shock Day 2- Chest/Abs
Incline BB Press 1 and a halfs- 155 x 10 165 x 10
SS Flat DB Press/Incline Flye- 85's x 10/45's x 10 85's x 10/40's x 10
Cable Flyes Drop Set- 55 x 10 dr 30 x 8 65 x 10 dr 35 x 8
Dips- BW x 30 BW x 15 little rest and took last set really slow
SS Hanging Straight Leg Raise/Weighted Floor Cruch- BW x 16/ 25 x 16 BW x 16/ 25 x 12
Great workout! Off tomorrow but i'm gonna try and get in a cardio sess.
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Post by mrbeefy on Mar 12, 2008 5:27:02 GMT -5
Consistancy is key Bro! You can do this! Give yourself little goals...daily, weekly, monthly.....and HIT those goals. Before you know it, that little goal, that little effort, turns into ONE BIG DUDE! We are here for ya...keep on hittin' it! Do you here the crowd cheering you on yet? ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by d1swanny on Mar 15, 2008 0:15:59 GMT -5
Yes I believe I do! Thanks man, it's appreciated!
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Post by d1swanny on Mar 15, 2008 0:16:32 GMT -5
Week 4-Shock Day 3- Legs/Calves
5 Min exercise bike
SS Leg Press Feet Low and Close/Feet High and Wide- 3 plates x 10/ 10 3 plates x 10/10
5 minutes stair climber, level 7 no hands
SS Stiff DL/BW Squat- 135 x 10/ sq x 10 135 x 10/sq x 10
5 minutes stair climber, level 7 no hands
SS staning single leg curl/lying leg curl- 50 x 10/90 x 10 x 2 sets
SS Donkey Calf Press/Standing Calf Press w X reps- 2 x 10 each plus 10 partials
5 minutes treadmill 3.8mph 12%incline
Different workout, tried to move quickly through everything to test the durablity of my knee............it felt pretty good.
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Post by d1swanny on Mar 15, 2008 0:17:44 GMT -5
Week 4- Shock Day 4- Shoulders/Abs
SS: DB Press/WG Straight Bar Front Raise- 60's x 10/70 x 10 60's x 10/70 x 10
SS: Side Lateral/CG Upright Row- 25's x 10/115 x 8 25's x 10/95 x 10
DS 1 Arm Bent Lateral Cable Raise- 30 x 12/25 x 8 35 x 12/25 x 8
SS: Behind Back Shrugs/DB Shrugs 205 x 10/80 x 10 225 x 10/90 x 10
SS: Lying Straight Leg Raise/End Of Bench Crunch- BW x 20/Bench x 18 BW x 20/ x 20
DS Cable Crunch- 180 x 10 dr 140 x 6
20 min cardio- 12% incline 3.2 mph
Great Workout!
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Post by Roger on Mar 15, 2008 6:33:46 GMT -5
Looking good
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Post by fit on Mar 15, 2008 7:39:46 GMT -5
Good lifts, Swanny
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Post by d1swanny on Mar 15, 2008 23:10:47 GMT -5
Thank you!
Week 4- Shock Day 5- Arms/4 Arms
SS BB Curl/Seated DB Curls- 95 x 8/35's x 8 each 95 x 8/30's x 8 each
DS Preacher Curl- 65 x 9 dr 55 x 6 65 x 8 dr 55 x 6
SS Rope Cable Curl/High Cable Curl- 80 x 10/35 x 10 70 x 10/30 x 10
SS Skull Crusher/DB Kickback- 115 x 8/22.5 x 10 each 115 x 9/22.5 x 10 each
SS 2 Hand OH DB Ext/BW Dips- 70 x 10/BW x 15 70 x 10/BW x 25
DS Cable Pressdown- 90 x 12 no dr 90 x 6 130 x 12 dr 90 x 6
SS Reverse Wrist Curl/BB Wrist Curl- 30 x 10/100 x 10 x 2 sets
Next week is power week.
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Post by Roger on Mar 16, 2008 6:35:30 GMT -5
Been a while since I have done P/RR/S. I think the shock week is the toughest. Your is looking good
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Post by fit on Mar 16, 2008 7:29:58 GMT -5
How much rest you keeping between ss's Swanny?
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Post by d1swanny on Mar 24, 2008 4:32:32 GMT -5
Fit- On super sets I try and let my breathing return to just about normal, don't really time it but I try and keep a good pace.
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Post by d1swanny on Mar 24, 2008 4:34:39 GMT -5
So i've been back at it pretty hard and my body was feeling like it needed a break so I took last week off and starting back up tomorrow with power week. I kept my diet pretty clean and my body feels nice and rested!
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Post by fit on Mar 24, 2008 6:39:14 GMT -5
So i've been back at it pretty hard and my body was feeling like it needed a break so I took last week off and starting back up tomorrow with power week. I kept my diet pretty clean and my body feels nice and rested! So you completed the first ~9 week/PRRS cycle?
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Post by d1swanny on Mar 30, 2008 3:15:04 GMT -5
Actually Fit I was only 5 weeks of p/rr/s in, but had been off and on for about 8 weeks. My body was just hurtin as it had been over a year and a half since my knee surgery and i hadn't done a thing physical so I was run down....
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