|
|
Post by godstrength on Aug 27, 2009 13:42:19 GMT -5
LEGS.....
Excellent leg workout this mornning. P/RR/S POWER week princples were applied. Although on Hacks, I did focus on the eccentric rep.
Hack Squat
4 sets
Leg Extension
4 sets
Single Leg Presses
3 sets
Seated Leg Curls
4 sets
DB Dead's
3 sets
|
|
|
|
Post by The One on Aug 27, 2009 13:50:35 GMT -5
LOVE IT!
|
|
|
|
Post by rantorcha on Aug 27, 2009 15:19:03 GMT -5
Well, it looks like we've got a SHITLOAD of PRRS/EFX Warriors going for the Pro Card! Awesome!!! Go get it!
|
|
|
|
Post by godstrength on Aug 28, 2009 7:47:54 GMT -5
Thanks guys. Just getting in and getting it done!
|
|
|
|
Post by godstrength on Aug 28, 2009 7:48:20 GMT -5
ARMS
Although I have been using the POWER week protocol, I am also focusing on volume. I feel like I really need to hammer my arms to force growth. They are a week spot for me.
P/RR/S Power week:
Flatbench Preacher Curls
6 sets
Reverse Grip Ticep PD
6 sets
Alternating Curls (preacher bench)
5 sets
Alternating Tricep PD's
5 sets
|
|
|
|
Post by hossjob on Aug 28, 2009 15:45:02 GMT -5
Hey, great seeing your thread here! Always looking for new NGA Pros! Look forward to following your progress.
|
|
|
|
Post by godstrength on Aug 28, 2009 15:58:35 GMT -5
Hey, great seeing your thread here! Always looking for new NGA Pros! Look forward to following your progress. Thanks bro. I appreciate it. You've definitely set the bar high for the rest of us,  |
|
|
|
Post by godstrength on Aug 31, 2009 9:06:27 GMT -5
BACK DAY
This is Rep Range week. I had a very-very intense back workout today. All reps were very strick, and form dead on.
Lat PD's
4 sets
HS Revers Grip PD's
4 sets
HS Low Rows
4 sets
Straight Arm PD's
4 sets
CARDIO: 45 minute LISS
|
|
|
|
Post by godstrength on Sept 2, 2009 19:57:24 GMT -5
Very intense chest yesterday...
Tomorrow is LEGS......
HS Incline Press
5 sets
Peck Deck
4 sets
Seated Press
5 sets
Reverse Fly
4 sets
|
|
|
|
Post by godstrength on Sept 3, 2009 9:21:40 GMT -5
LEG DAY-
Brutal morning in the gym. I've spent the last few weeks performing POWER weeks. I just felt like I needed to build some solid mass, and also concentrate on getting stronger.
This week is been a combination of Rep Range and very high volume sets.
Leg Press
2 plates x 30 reps
4 plates x 20
6 plates x 20
8 plates x 15
10 plates x 10
Leg Extensions
5 sets: 2 sec pause-squeeze/2 sec eccentric focus
Seated Leg Curl
4 sets
Standing Leg Curl
3 sets
Tomorrow is arms....
|
|
|
|
Post by godstrength on Sept 4, 2009 7:53:27 GMT -5
ARMS
Today I focused on the FD/FS platform- it was a very intense workout. Painful infact, BUT......that is how I like it...
Flat Preacher Bench
5 sets
Tricep PD's W/vbar
5 sets
Barbell Curls
3 sets
Reverse Grip PD's
5 sets
Alternating DB Curls
3 sets
Alternating Tricep PD/W rope
3 sets
SUPPLEMENTS
Pre-WO
EFX-Kre-Alkalyn PRO
EFX-NYTRIC PRO
EFX-Cell Rush
Post-WO
EFX-LBA PRO
EFX-LG5 PRO
EFX-Cell Rush
Throughout day & Evening
EFX-NYTRIC PRO
EFX-LBA PRO
EFX-LG5 PRO
Chromium
Joint Supp's
Fish Oil's
GABA
Melatonin
Multi
|
|
|
|
Post by godstrength on Sept 5, 2009 9:14:27 GMT -5
Today was cardio and calves. Tomorrow is off of course, but I'll be back in the gym on Monday.
Have a great holiday all.......
SUPPLEMENTS
Pre-WO
EFX-Kre-Alkalyn PRO
EFX-NYTRIC PRO
EFX-Cell Rush
Post-WO
EFX-LBA PRO
EFX-LG5 PRO
EFX-Cell Rush
Throughout day & Evening
EFX-NYTRIC PRO
EFX-LBA PRO
EFX-LG5 PRO
Chromium
Joint Supp's
Fish Oil's
GABA
Melatonin
Multi
|
|
|
|
Post by tank316 on Sept 5, 2009 18:45:28 GMT -5
LEG DAY- Brutal morning in the gym. I've spent the last few weeks performing POWER weeks. I just felt like I needed to build some solid mass, and also concentrate on getting stronger. This week is been a combination of Rep Range and very high volume sets. Leg Press2 plates x 30 reps 4 plates x 20 6 plates x 20 8 plates x 15 10 plates x 10 Leg Extensions5 sets: 2 sec pause-squeeze/2 sec eccentric focus Seated Leg Curl4 sets Standing Leg Curl3 sets Tomorrow is arms.... This will build quads and hammies bro...Nice work  |
|
|
|
Post by godstrength on Sept 8, 2009 7:35:27 GMT -5
Today was kind of an upper body power day. FD/FS principles were applied on the auxiliary sets.
Tomorrow I'll do the same with legs.
Rack Deads
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
Lat PD's
170 x 10
170 x 10
170 x 10
HS Incline Press
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5
Peck Deck
160 x 10
160 x 10
160 x 10
Shoulder Press
180 x 10
Kempered Bar curls
3 sets
Tricep PD's
3 sets
|
|
|
|
Post by godstrength on Sept 9, 2009 11:00:10 GMT -5
Power Leg Day
I have decided to do some experimenting with a PRRS-FD/FS hybrid I've come up with.
Mon & Tues will be power days. Mon will be upper body and Tues lower.
Then Thurs-Fri-Sat will be pure hypertrophy days. I'll alternate the weeks with Rep Range/Shock and FD/FS.
In essence I'll work each body part twice a week, but hitting them with variences in the PRRS-FD/FS platforms.
Hack Squats 5 sets
180 x 5
180 x 5
230 x 5
230 x 5
230 x 5
Leg Extensions 2 sets
170 x 10
190 x 10
Stiff Leg Deads W/DB 4 sets
90 x 5
90 x 5
90 x 5
90 x 5
Standing calf raise SS w/ seated calf
3 sets
SUPPLEMENTS
Pre-WO
EFX-Kre-Alkalyn PRO
EFX-NYTRIC PRO
EFX-Cell Rush
Post-WO
EFX-LBA PRO
EFX-LG5 PRO
EFX-Cell Rush
Throughout day & Evening
EFX-NYTRIC PRO
EFX-LBA PRO
EFX-LG5 PRO
Chromium
Joint Supp's
Fish Oil's
GABA
Melatonin
Multi
|
|
