Robert's go at P/RR/S

[rippednmichigan]

Friday 7/15/2011

Week 4 Rep Range

Delts, Traps, Tri's, Calves

Seated DB Press
45x9
45x9
50x9

Lat Raises
25x10,10

One Arm Cable Bentover Lats
30x12,12

DB Shrugs
75x9
85x12

Behind the Back Shrugs
185x9
185x13

Weighted Dips
25x9,9

Rope Push Downs
100x12,12

One Arm DB Overhead Extensions
20x14,12

Calf Raises Tempo
275x9
295x12,12

One Leg Seated Calf Raises
235x15,15

[rippednmichigan]

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[rippednmichigan]

Monday

7/18/2011

Weight this morning 164.2lbs.

Chest, Forearms, AB's

DB Incline
135x10x2 WU Flat Bench
75x9
75x8
75x6

Smith Bench to Neck
135x10,10,9

Cable Crossovers
65x13,13

Incline DB Curls
40x9,7

Low Cable Curl
30x13,13

Concentration Curl
35x10
25x10

BB Reverse Wrist Curl
75x9,12

BB Wrist Curl Behind the Back
75x12,15

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

Weighted Decline Crunches
45x12,12,12

Back Extensions Slow and Controlled
12,12,12

Hanging Leg Raises
12,12,12

Torso Twists on my Back Extension
12,10,9

[rippednmichigan]

Week 5 Rep Range

7/19/2011

Tuesday

Quads, Hams and Calves

Box Squats 2 WU 135x10
225x9
235x9
245x9
255x8

Leg Extensions
100x12,12,10

DB Lunges 40's
x13,13

Seated Leg Curls
130x12,12,12

Stiff Leg Deads
135x15
145x14
155x11

Seated One Leg Curls
80x12,10

Standing Calf Raise
275x9
275x13,10

Seated Calf Raise
275x12,12

[rippednmichigan]

EFX supplements for the day 3x Lean Fix, 2x NF-Pro Whey, 2xLBA, 1x Carnitine plus my daily multi's and what not. Felt good and energetic all day. This whey is so good, only wish there were more flavors other than chocolate and vanilla.

[rippednmichigan]

Thursday 7/21/2011

Week 4 Rep Range

Lats, Lower Back

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

Undergrip Pull Downs
170x12,12,10

One Arm Seated Cable Rows
50x13,12,12

Partial Deads
225x9
235x12

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

Back Extensions
12,12,12

Hanging Leg Raises
12,12,12

Wood Choppers
50x12,12

[rippednmichigan]

Food today:

1. 20gr. Whey protein
Total calories: 134

2. 3 EGGS
BANANA
.5 OATS PREPARED W/WATER
1 TSP PB
Total calories: 357

3. TUNA CANNED IN WATER
CORN,SWEET,YELLOW WO/SALT
PITA,WHOLE-WHEAT
OIL- CANOLA
Total calories: 357

4. CHICKEN BREAST
LETTUCE
PITA,WHOLE-WHEAT
OIL OLIVE
Total calories: 357

5. CHICKEN BREAST
BLUEBERRIES
WHOLE-WHEAT PENNE PASTA
ALMONDS
Total calories: 357

6. WHEY PROTEIN
STRAWBERRIES
Total calories: 223

7. CHICKEN BREAST
SPINACH
Total calories: 134

Total: 1919

[rippednmichigan]

EFX supplements for the day 3x Lean Fix, 2x NF-Pro Whey, 2xLBA, 1x Carnitine plus my daily multi's

[rippednmichigan]

As of this morning:
LBM is 139.97 lbs
BF Weight 21.03 lbs
BF% 13.06

Friday 7/23/2011

Week 5 Rep Range

Delts, Traps, Tri's, Calves

Seated DB Press
45x9
50x9
50x7

Lat Raises
25x12,10

One Arm Cable Bentover Lats
30x12,12

DB Shrugs
85x9,12

Behind the Back Shrugs
185x9
185x13

Weighted Dips
35x9,9

Rope Push Downs
105x12,12

One Arm DB Overhead Extensions
20x14,12

Calf Raises
275x9
295x12,12

One Leg Seated Calf Raises
235x15,15

[rippednmichigan]

As of this morning:
LBM 144.30 lbs
BF 20.70 lbs
BF% 12.55

Made an adjustment to my macros due to weight gain, though I am down roughly .5-1% on BF.

Protein: 182 gr.
Carbs: 136 gr.
Fat: 61 gr.

8/1/2011

Felt good being back under the weights. I only hit the gym once while on vacation and ate ok. It was tough making good choices when it came to eating but hey I was on vacation right.

Chest, Bi's, Forearms and Ab's

Bench
WU 135x10 - 165x10
195x6
200x6
205x4


Smith Incline
165x6
170x4
165x5

Flat Flies
50x6,6


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

Preacher Curls
85x6
90x6

DB Curl
50x6,6

BB Wrist Curl
75x6
100x6

BB Reverse Curl
75x6
85x4

Decline Sit Ups
45x10,10

Leg Raises
10,8

[rippednmichigan]

EFX supplements for the day 3x Lean Fix, 2x NF-Pro Whey, 2xLBA, 1x Carnitine plus my daily multi's.

[rippednmichigan]

I hit the weights and hit 'em hard today, got a descent pump and muscle fullness. Whole workout took 55 minutes with a 20 minutes cardio session after. Thats 55 minutes including the cardio!! Yeah I worked it:rockon:

Thursday 8/4/2011

Lats, Lower Back, AB's

Wide Grip Chins 2 WU
25x6,6,5

Under Grip Rows
155x6
165x6,5

Close Grip Seated Rows
140x6
150x6


DB Rows
85x6,6

Partial Deads
225x6
235x6
240x6
245x6

Weighted Floor Crunches
45x10,10,10

Leg Raises
10,10

[rippednmichigan]

OK didn't get to much chill time this weekend but I did get some and I felt great today. Got some PR reps on chest and moving weight up next week. Not much time to post my workout will update that tomorrow. Aggression is up, woke up feeling well rested today. Muscles are nice and full. Weight is up, not good! Made another adjustment. My diet has been complete crap since vacation and I need to get my stuff together.

[rippednmichigan]

Monday 8/8/2011

Chest, Bi's, Forearms and Ab's

Bench
WU 135x10 - 165x10
195x6
200x6
205x6 PR

Smith Incline
165x6
170x6
170x5 PR

Flat Flies
50x6,6

BB Curls
2 WU 45x10 - 55x10
95x6
100x6 PR

Preacher Curls
85x6
95x6

DB Curl
50x6,5

BB Wrist Curl
85x6
100x6

BB Reverse Curl
85x6
95x4

Decline Sit Ups
45x10,10,10

Leg Raises
10,8,8

Tuesday 8/09/2011

Quads, Hams and Calves

Box Squats
2 WU 45x12, 135x12
225x6
235x6
245x6
255x6

Leg Extentions
95x6
100x6
105x6

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]

Tuesday FD/FS 8/23/2011 Day 1

So yesterday was supposed to be day 1 but we got in from vacation late, so this week is going to be tough!! I'm starting my 2 week cycle of FD/FS and being that I'm a day behind I will end up working out 4 days in a row.

Chest

-Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
135x10x2
205x4+1+1

-Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
135x3+1+1+1
145x3+1+1+1

-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
35x7
35x6 These are tough!

-Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Chest Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each

135x20+5+5 / BWx10+10
135x15+5 / BWx10 and I'm toast!!!!

Biceps
-BB Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
95x4+1+1
95x4+1+1

-Hammer Preacher Curl…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
60x3+1+1 Too light
85x3+1+1

-DB Preacher Curl…1 x 7-8 (2/4/1 tempo)
35x7

-Machine Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: DB Hammer Curl (1/0/1 tempo)…1 x 20-25 each

25x20+10
35x14+6

OK this has got to be the toughest, most draining and mental routine!! I'm dreading leg day tomorrow.