Robert's go at P/RR/S

[rippednmichigan]

I started Monday but will start my log here from today on.

6/16/2011

I don't know what happened today, weights were good but I was just there. I wasn't like fully in if you know what I mean? Not so much a pump today like I usually get in my back. I had a lot on my mind today so I'm betting that just over road everything else today.

Week 1 Power P/RR/S

Wide Grip Chins 2 WU
BWx6,6
25x4

Under Grip Rows
135x6
145x6
155x6

Close Grip Seated Rows
140x6
150x6
160x6

DB Rows
75x6,6

Partial Deads
225x6
235x6
240x6
245x6

Definitely gotta bump the weights up next week.

[rippednmichigan]

Friday 6/13/2011

Delts, Traps, Tris and Calves

Military Press 2 WU
75x10 - 85x10
125x6
130x6
135x5

WG Upright Rows
95x6,6

Bentover Lat Raise
35x6,6

BB Shrugs 2 WU
185x10,10
225x6
245x6

DB Shrugs
85x6,6

Close Grip Bench
185x6,6

Skull Crushers
85x6
95x6

Overhead DB Extensions
25x6
30x5

Standing Calf Raise
295x6,6,6

Seated Calf Raise
275x6,6

[The One]

Yup, it is GROW time!

[rippednmichigan]

Thinking I'm going to do week one over, kinda use last week as a base to see where I was at. Obviously I need to up my weights as I hit nearly 6 reps on most lifts. Chest tonight and looking forward to growing without plateau!

[rippednmichigan]

Will update today, I was busy with my ac going out on my house yesterday and forums.

Quick thought guys, today would be an off day. So question is, what do you guys think of hitting ab's and some HIIT today and not doing ab's tomorrow?

[rippednmichigan]

Monday Week 1 Power

6/20/11

[/CENTER]

Hit my macros perfectly, feeling really good lately. Good workouts, nice muscle fullness/hardness and intensity.

Chest, Bi's, Forearms and Ab's

Bench
WU 135x10 - 165x10
200x6
205x6
210x5

Smith Incline
160x6
165x6
165x5

Flat Flies
45x6,6

BB Curls
2 WU 45x10 - 55x10
85x6
95x6

Preacher Curls
85x6
90x6

DB Curl
45x6,5

BB Wrist Curl
65x6
95x5

BB Reverse Curl
65x6
75x6

Decline Sit Ups
45x10,10,10

Hanging Leg Raises
10,10,10

[rippednmichigan]

6/21/2011

Again a nice workout and feel I killed my legs. A bit sore on the wheels today but I'll live.

Legs were just full and tight.

Quads, Hams and Calves

Squats 2 WU 45x12, 135x12
185x6
205x6
225x6
245x5

Hack Squats
205x6,6,6

Smith Lunges
145x6
155x6

Lying Leg Curls
80x6
90x6

Seated Leg Curls
140x6
150x6
160x6

One Leg Curls
90x6
100x5

Standing Calf Raise
295x6,6,6

Seated Calf Raise
285x6,6

[rippednmichigan]

Monday Week 2 Power

6/20/11

Pump was off the charts today! Focus was crazy and I was in the gym (my garage) to do one thing, tear up some weights. And tear up some weights I did! Good workout, nice muscle fullness/hardness and intensity.

Chest, Bi's, Forearms and Ab's

Bench
WU 135x10 - 165x10
205x6
210x6
215x4

Smith Incline
165x6
170x6
175x5

Flat Flies
50x6,5

BB Curls
2 WU 45x10 - 55x10
85x6
95x6

Preacher Curls
85x6
90x6

DB Curl
50x6,5

BB Wrist Curl
75x6
100x6

BB Reverse Curl
75x6
85x4

Decline Sit Ups
45x10,10,10

Hanging Leg Raises
10,10,10

[rippednmichigan]

Tuesday Week 2 Power

6/28/2011

Quads, Hams and Calves

Squats
2 WU 45x12, 135x12
185x6
205x6
225x6
245x5

Hack Squats
205x6,6,6

Smith Lunges
145x6
155x6

Lying Leg Curls
80x6
90x6

Seated Leg Curls
140x6
150x6
160x6

One Leg Curls
90x6
100x5

Standing Calf Raise
295x6,6,6

Seated Calf Raise
285x6,6

[rippednmichigan]

6/23/2011
Week 2 Power P/RR/S


Wide Grip Chins 2 WU
25x6,6,5

Under Grip Rows
155x6
165x6
175x4

Close Grip Seated Rows
160x6
170x6
175x6

DB Rows
85x6,6

Partial Deads
235x6
240x6
245x6
245x4

[rippednmichigan]

Friday 7/1/2011

Delts, Traps, Tris and Calves

Military Press 2 WU
75x10 - 85x10
135x6
135x6
135x5

WG Upright Rows
95x6,6

Bentover Lat Raise
35x6,6

BB Shrugs 2 WU
185x10x2
235x6
255x6

DB Shrugs
95x6,6

Close Grip Bench
185x6,6

Skull Crushers
95x6,6

Overhead DB Extensions
25x6
30x6

Standing Calf Raise
295x6,6,6

Seated Calf Raise
275x6,6

[rippednmichigan]

Man with a mini vacation and the 4th and after tomorrow about 35 hours OT at work, I'm whooped! Monday's chest day was saweet, pumped and felt strong as hell. Tuesday was leg day and was compairable to last weeks session. Wednesday was a complete rest day. Thursday, UUGGGHHHH dammit!! I did WG Chins 3 sets weighted for 6 each then moved on to UG rows and bam a tiny little pop in the muscle! I thought I'd wait an extra minute and hit it again right, nope. It hurt when ever I was in the bent over position (NO-HOMO) so I lowered the weights and finished it out. Today was shoulders and tris and I felt damn strong, great pump and some good focus.

A couple pics from today:

This was after my mini vacation, I got a little burned:

[rippednmichigan]

Monday

7/11/11

Hit my macros perfectly, feeling really good.

Chest, Forearms, AB's

DB Incline
75x9,9,7

Smith Bench to Neck
135x10,10,9

Cable Crossovers
60x15,13

Incline DB Curls
35x9,8

Low Cable Curl
30x12,11

Concentration Curl
35x8
25x10

BB Reverse Wrist Curl
65x9,12

BB Wrist Curl Behind the Back
65x12,15

3 sets of the following in SS fashion 30 seconds rest between sets

Weighted cable Crunches
140x9,9,9

Leg Raises
12,12,12

Torso Twists on my Back Extension
12,10,9

[rippednmichigan]

Week 4 Rep Range

Numbers and lifts below are from memory, hoping I'm listing the correct ones lol

Tuesday

Quads, Hams and Calves

Hack Squats 2 WU 135x10
155x9
165x9
175x9
185x9

Leg Extensions
90x12
100x11
100x10

DB Lunges 35's
x13,13

Seated Leg Curls
130x12,12,11

Stiff Leg Deads
130x15
140x15
150x12

Seated One Leg Curls
80x12,10

Standing Calf Raise
275x9
275x13,11

Seated Calf Raise
275x12,12

WEDNESDAY:
Cardio

[rippednmichigan]

Thursday 7/14/2011

Week 4 Rep Range

Lats, Lower Back

WG T Bar Rows
145x9,9,9,9

Undergrip Pull Downs
170x12
160x12,11

One Arm Seated Cable Rows
50x12,12,12

Partial Deads
225x9
225x12

AB's:
Weighted Decline Crunches
45x12,12,12

Back Extensions
12,12,12

Hanging Leg Raises
12,12,12

Torso Twists on my Back Extension
12,12,9