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View Full Version : My pain. My pride. These scars are mine. PRM's Journey.



PRM
12-28-09, 5:40 pm
I am by no means anywhere I want to be right now.
Currently running DC's MWF split. I stay about 10-11%ish bf, quite easily.
Not the biggest guy in the gym, not the smallest. Not the strongest, not the weakest.

This journal will be my workouts and anything else I feel I need to put up.

If there's anything else you want to know, please ask.

Also, any advice/help is always welcome.

PS = Per Side
SS = Straight Set
RP = Rest Pause

PRM
12-28-09, 5:43 pm
Incline Smith Bench (11-15RP)
LastTime: PS72.5x9+2+1=12
ThisTime: PS72.5x10+3+1=14

Incline Chest Stretch 35x90

BB Shoulder Press (15-20RP)
LastTime: 125x12+4+3=19
ThisTime: 135x10+3+1=14

DB Side Laterals 40x15
Shoulder Stretch on BB

Floor Skullcrusher Behind Head (15-20RP)
LastTime: PS40x11+4+4=19
ThisTime: PS45x9+3+2=14

Tricep Stretch

Wide Pulldown (11-15RP)
LastTime: n/a
ThisTime: 180x5+2+2=9

DB Row (9-15, 6-10SS)
LastTime: 80x11, 90x8
ThisTime: 80x12, 95x5

MR.TeachFreak
12-28-09, 6:13 pm
Nice to see another person doing DC. Have long have you been doing DC? I was a high volume person myself until I found DC.

PRM
12-28-09, 7:17 pm
Nice to see another person doing DC. Have long have you been doing DC? I was a high volume person myself until I found DC.

I've been running it for 6 months now. Took me awhile to get accustomed to it, and get everything straightened out in regards to exercises and rep ranges. Everything is set up good now though.

eutecticpoint
12-29-09, 12:57 pm
Nice work on the lifts. That LastTime ThisTime is an interesting comparison of your progress, good way to do it!

PRM
12-29-09, 2:09 pm
Nice work on the lifts. That LastTime ThisTime is an interesting comparison of your progress, good way to do it!

Thanks bud.

PRM
12-30-09, 6:45 pm
Changed up a few things. I no longer do the dc calf raises, with the 15 second stretch.

Preacher Curl (11-20RP)
LastTime: PS37.5x9+3+3=15
ThisTime: PS40x6+2+1=9

Rope Curl (11-20SS)
LastTime: 72.5kgx14
ThisTime: 75KGx12

Bicep Stretch

Leg Press Calf Raises (20-30RP)
LastTime: n/a
ThisTime: 5platex11+6+4=21

SLDL (6-10SS)
LastTime: 275x7
ThisTime: 275x9

Smith Back Squat (4-8SS, Leg Extension 20WM) (heels raised, narrow)
LastTime: n/a
ThisTime: PS2plates25x4, 1plate25x21

Quad and Ham Stretch

ProteinJunkie
01-01-10, 2:58 am
Good to see ya on here bro...welcome. Subbed to this.

PRM
01-01-10, 10:28 am
Good to see ya on here bro...welcome. Subbed to this.

Thanks bud.

No training today, gym is closed. Abs/Cardio Tomorrow and back to the grind on monday.

PRM
01-02-10, 2:53 pm
DB Bench Press (11-20RP)
LastTime: 85x9+2+2=13
ThisTime: 85x9+2+2=13

Chest Stretch 40x a bunch of seconds

Smith Shoulder Press (11-20RP)
LastTime: PS60x9+3+1=13
ThisTime: PS60x11+3+1=15

Machine Lats 90x10, Shoulder Stretch

Dip (11-15RP)
LastTime: n/a
ThisTime: +35x8+1+1=10

Various Tricep Stretches, none worked today

Close Grip Hammer Pulldown (11-15RP)
LastTime: 190x8+3+2=13
ThisTime: 195x6+3+2=11

Close Grip Seated Cable Rows (9-15, 6-10SS)
LastTime: 160x13, 180x8
ThisTime: 165x9, 185x5

45lb Parallel Grip hangxfailure, Wide Grip Hand (90lbs, failure, wrapped, lat insertion stretch

PRM
01-04-10, 4:01 pm
BB Curl (11-20RP)
LastTime:105x9+2+1=12
ThisTime: 105x10+2+1=13

DB Hammer Curl (11-20SS)
LastTime: 45x16
ThisTime: 50x12

No Bicep Stretch today

Seated Calves (20-30RP)
LastTime: n/a
ThisTime: 70x14+8+6=28

LifeFitness Lying Leg Curl (20-25RP Toes Pointed)
LastTime: n/a
ThisTime: 80x17+5+4=26

Ham Stretch

Squat (4-8SS, 20WM)
LastTime: 295x4, 205x20
ThisTime: 295x5, 210x22

Quad Stretch

PRM
01-07-10, 2:39 pm
Incline Barbell Press (11-15RP)
LastTime: 175x8+2+1=11
ThisTime: 175x9+3+1=13

Incline Chest stretch 35x90

DB Shoulder Press (11-20RP)
LastTime: 65+10+3+2=15
ThisTime: 65+11+3+2=16

90 seconds on bench
Rear delts, 20 seconds stretch

Reverse Grip Smith Bench (11-15RP)
LastTime: PS80x9+3+2=14
ThisTime: PS82.5+7+3+1=11

BB tricep stretches, hard time again
Shoulders were fried before the reverse grip smith.

Life Fitness Fixed Pulldown (11-15RP)
LastTime: 210+7+2+2=11
ThisTime: 210+8+3+2=13

Deadlift (8-12, 3-6SS. Conventional Stance, Reset weight each rep)
LastTime: 270x12, 335x4 (Sumo stance, no reset)
ThisTime: 265x6, 275x3

Forgot my dip belt today, so no hangs. Lat insertion stretch, RC work.

eutecticpoint
01-07-10, 3:26 pm
Are the order the exercises are listed the order you did them in? And if they are, what benefits do you get from the incline chest stretch being early on in the workout as opposed to later on?

Making progress man, just keep pushing it from workout to workout.

PRM
01-07-10, 3:45 pm
Are the order the exercises are listed the order you did them in? And if they are, what benefits do you get from the incline chest stretch being early on in the workout as opposed to later on?

Making progress man, just keep pushing it from workout to workout.

Yes sir, order shown is order done.

I prefer the stretches done right after the bodypart is trained, because I've still got a bit of a pump then, and if I wait, the pump is gone. The extra blood I feel, helps with the stretch.

PRM
01-09-10, 4:03 pm
Incline DB Curl (11-20RP)
LastTime: n/a
ThisTime: 50x7+3+3=13

Reverse Grip EZ-Bar Curls (11-20SS)
LastTime: 35x14
ThisTime: PS35x9

Next time is Preacher DB Pressed Hammer Curls. It's with the dumbells pressed together, while you're doing the motion. Hits the forearm REALLY good. Found this out today

Bicep Stretches, Forearm stretch, opposite of the usual way, with palms in. Feels good.

Atlantis Machine Calf Raises (20-30RP)
LastTime: n/a
ThisTime: 180x16+4+4=24

LifeFitness Seated Leg Curls w. Toes Pointed (20-25RP)
LastTime: 145x14+5+5=24
ThisTime: 150x12+3+3=18

This did not fell good today. Kind of hurt. Heel was hurting too.
Ham Stretching 60 seconds

(Leg Press (4-8, 20WM) <-n/a) 15 rep leg press. Only rest between sets was adding weight to the sled.
LastTime: PS7platesx7, 4platesx35x26
LastTime: PS7plates10x8, 5plates10x24

ThisTime: PS1PPSx15, 2PPSx15, 3PPSx15, 4PPSx15, 5PPSx5

Quad Stretching, 60 seconds. This hurts like a bitch with a huge pump
May try this again next leg press day, depending on how quick I recover, and if I can keep gaining strength on it.

eutecticpoint
01-09-10, 5:15 pm
Yes sir, order shown is order done.

I prefer the stretches done right after the bodypart is trained, because I've still got a bit of a pump then, and if I wait, the pump is gone. The extra blood I feel, helps with the stretch.

I've always wondered weather it would be better to stretch right after the exercise or weather waiting till the end of the workout was ok. Do you notice a difference between the two styles?



Quad Stretching, 60 seconds. This hurts like a bitch with a huge pump
Don't you just love that!

PRM
01-09-10, 5:23 pm
I've always wondered weather it would be better to stretch right after the exercise or weather waiting till the end of the workout was ok. Do you notice a difference between the two styles?

Stretching after each body part that's trained, just feels so much better. A better kind of pain if you well. The pain feels more 'right' when the muscle is still full of blood as in right after training it, compared to later on when most of the pump has gone.



Don't you just love that!

It feels good once I stop... :)

eutecticpoint
01-09-10, 5:43 pm
Stretching after each body part that's trained, just feels so much better. A better kind of pain if you well. The pain feels more 'right' when the muscle is still full of blood as in right after training it, compared to later on when most of the pump has gone.

I think I may try that. Thanks!

PRM
01-11-10, 3:46 pm
Incline Smith Bench (11-15RP)
LastTime: PS72.5x10+3+1=14
ThisTime: PS75x8+2+2=12

Incline Chest Stretch 40x90sec

BB Shoulder Press (15-20RP)
LastTime: 135x10+3+1=14
ThisTime: 135x10+3+1=14

Numbers did not improve, because I now go down as far as my nose/mouth instead of my eyes.

Shoulder Stretch on BB

Dip (11-15RP)
LastTime: 35x8+1+1=10
ThisTime: 35x10+3+2=15

Tricep Stretch on Cables

Wide Pulldown (11-15RP)
LastTime: 180x5+2+2=9
ThisTime: 180x7+2+2=11

DB Row (9-15, 6-10SS)
LastTime: 80x12, 95x5
ThisTime: 80x14, 95x9

90lb Hang for 30 seconds with wide grip, lat insertion stretching

PRM
01-16-10, 3:02 pm
Preacher Curl (11-20RP)
LastTime: PS40x6+2+1=9
ThisTime: PS40x7+2+2=11

Rope Curl (11-20SS)
LastTime: 75kgx12
ThisTime: 75KGx13

Forearm Stretch

Leg Press Calf Raises (20-30RP)
LastTime: 5platex11+6+4=21
ThisTime: n/a

SLDL (4-8SS)
LastTime: 275x9
ThisTime: 285x5

PT came over and told me to use collars, little ****. Said "they're not only for your safety but for those around you". What the **** do you think I'm going to do with a barbell that has 2 pies and 30 on it that would involve someone else getting injured if I don't have collars? Keep in mind this guy also has 4 inch ROM on leg press.

Ham Stretch

Smith Back Squat (4-8SS, 20WM) (heels raised, narrow)
LastTime: PS 2plates25x4, 1plate25x21
ThisTime: PS2plates25x5, 1plate27.5x25

Quad Stretch and Grip Work

BionicMasterPiece
01-16-10, 3:08 pm
Incline Smith Bench (11-15RP)
LastTime: PS72.5x10+3+1=14
ThisTime: PS75x8+2+2=12

Incline Chest Stretch 40x90sec

BB Shoulder Press (15-20RP)
LastTime: 135x10+3+1=14
ThisTime: 135x10+3+1=14

Numbers did not improve, because I now go down as far as my nose/mouth instead of my eyes.

Shoulder Stretch on BB

Dip (11-15RP)
LastTime: 35x8+1+1=10
ThisTime: 35x10+3+2=15

Tricep Stretch on Cables

Wide Pulldown (11-15RP)
LastTime: 180x5+2+2=9
ThisTime: 180x7+2+2=11

DB Row (9-15, 6-10SS)
LastTime: 80x12, 95x5
ThisTime: 80x14, 95x9

90lb Hang for 30 seconds with wide grip, lat insertion stretching

hardcore brotha!

eutecticpoint
01-17-10, 10:48 pm
Just keep pushing the weight and the reps up! Well done!

PRM
01-18-10, 7:54 pm
Thanks fellas.

DB Bench Press (11-20RP)
LastTime: 85x9+2+2=13
ThisTime: 85x12+3+0=15

0 reps, because I paused for a second before my first rep, bad idea.
Chest Stretch 40lb

Smith Shoulder Press (11-20RP)
LastTime: PS60x11+3+1=15
ThisTime: PS60x12+3+1=16

Machine Lats 90x13 (+ 2 reps)

CGBP (11-15RP)
LastTime: n/a
ThisTime: 185x4, 155x7+3+1=11

Barbell Tricep Stretch

Close Grip Hammer Pulldown (11-15RP)
LastTime: 195x6+3+2=11
ThisTime: 195x7+3+2=12

Bringing these down farther now

Close Grip Seated Cable Rows (9-15, 6-10SS)
LastTime: 165x9, 185x5
ThisTime: 165x10, 185x5

Lat Insertion stretches, wide grip 90lb hang to failure

eutecticpoint
01-18-10, 8:31 pm
would you happen to have a picture of something of how the Lat Insertion stretches are done? I'm trying to find some new lat stretches and I'm coming up empty, besides yoga.

RICER88
01-18-10, 8:57 pm
Looking pretty good man, I also am training DC, I dont think I could ever go back to volume work. this system just makes so much sense. keep up the good work bro.

RICER88

PRM
01-18-10, 9:48 pm
would you happen to have a picture of something of how the Lat Insertion stretches are done? I'm trying to find some new lat stretches and I'm coming up empty, besides yoga.

I actually don't, but I will do my best to explain it to you. Bare with me haha. What it is, is a stretch that lowers your lat insertion points. I've been doing this religiously for, maybe 4 months now and my lats have, believe it or not, seemed to lower down at least a quarter inch, or close to it.

There are a few ways to do it, but here is my favorite.

On the side of a squat rack, or smith, or whatever you like, that has the poles sticking out to rack weight on. Strip all the weight, off both sides, from the second and bottom pole. Put a 35, or a 25 on the opposite side you are standing on. Now, grab on with your right hand, put your LEFT foot on the bottom peg, and your right foot, wherever you find comfortable. You're going to push with your foot, bend over, round your back, and imagine pulling your lats out. I also like to lean out with my hips a little towards the side I'm stretching. Hit this up for 60 seconds, and do the other side.

You want to pull and force as hard as you can, to stretch this. It hurts like a bitch, I even have to wrap up the 25 as my grip sucks around rubber plates. I also like to push with my other hand, on the second peg facing me sometimes, for an even more painful stretch.

Also, this works well for a vertical pole, if your gym has metal plates with no hand holes. Just do the same thing.




Looking pretty good man, I also am training DC, I dont think I could ever go back to volume work. this system just makes so much sense. keep up the good work bro.

RICER88

Thanks bro, I agree with you on this. I will never go back to conventional training.

PRM
01-20-10, 3:05 pm
Had to dump the 4th rep of my squats, felt like a pussy. Going to do squats before leg curls, just for this day from now on.

BB Curl (11-20RP)
LastTime:105x10+2+1=13
ThisTime: 105x10+3+2=15

DB Hammer Curl (11-20SS)
LastTime: 50x12
ThisTime: 50x13

60 second bicep stretch

Seated Calves (20-30RP)
LastTime: 70x14+8+6=28
ThisTime: 75x8+5+5=18

I now pause at the bottom and top of all calf exercises.

LifeFitness Lying Leg Curl (20-25RP Toes Pointed)
LastTime: 80x17+5+4=26
ThisTime: 85x15+5+3=23

Ham Stretch 30 seconds

Squat (4-8SS, 20WM)
LastTime: 295x5, 210x22
ThisTime: 300x3, 220x17

Quad Stretch, 60 seconds

PRM
01-22-10, 6:50 pm
Incline Barbell Press (11-15RP)
LastTime: 175x9+3+1=13
ThisTime: 180x8+3+2=13

Incline Chest stretch 35x

DB Shoulder Press (11-20RP)
LastTime: 65+11+3+2=16
ThisTime: 65+12+3+1=16

60 second rear delt cable stretch
Rear delts rows, 60 seconds rear delt stretch

Reverse Grip Smith Bench (11-15RP)
LastTime: PS82.5x7+3+1=11
ThisTime: PS82.5+7+3+2=12

May replace with smith cgbp, don't feel it on the tris a whole lot
Barbell tricep stretch

Life Fitness Fixed Pulldown (11-15RP)
LastTime: 210+8+3+2=13
ThisTime: 212.5+7+2+2=11

Bringing these lower now

Deadlift (3-6, 8-12SS. Conventional, Reset weight each rep)
LastTime: 265x6, 275x3
ThisTime: 275x9, 265x5

60 second later insertion stretch, 30 seconds lat stretch, 90lb wide grip hang, two times to failure

eutecticpoint
01-24-10, 4:25 pm
Those wieighted wide grip hangs kill me every time. Great lifts, keep it up!

RICER88
01-25-10, 9:37 am
Incline Barbell Press (11-15RP)
LastTime: 175x9+3+1=13
ThisTime: 180x8+3+2=13

Incline Chest stretch 35x

DB Shoulder Press (11-20RP)
LastTime: 65+11+3+2=16
ThisTime: 65+12+3+1=16

60 second rear delt cable stretch
Rear delts rows, 60 seconds rear delt stretch

Reverse Grip Smith Bench (11-15RP)
LastTime: PS82.5x7+3+1=11
ThisTime: PS82.5+7+3+2=12

May replace with smith cgbp, don't feel it on the tris a whole lot
Barbell tricep stretch

Life Fitness Fixed Pulldown (11-15RP)
LastTime: 210+8+3+2=13
ThisTime: 212.5+7+2+2=11

Bringing these lower now

Deadlift (3-6, 8-12SS. Conventional, Reset weight each rep)
LastTime: 265x6, 275x3
ThisTime: 275x9, 265x5

60 second later insertion stretch, 30 seconds lat stretch, 90lb wide grip hang, two times to failure

For the reverse grip bench, have you tried doing it like Dante suggests with your ass hanging off the bench??? it helps to keep your chest and strenum high, and you can feel it more in your triceps.

RICER88

PRM
01-25-10, 4:52 pm
Those wieighted wide grip hangs kill me every time. Great lifts, keep it up!

Same here bro! Thanks.


For the reverse grip bench, have you tried doing it like Dante suggests with your ass hanging off the bench??? it helps to keep your chest and strenum high, and you can feel it more in your triceps.

RICER88

Yes sir that's how I do it. I also hang my lower back off the bench too.

Incline DB Curl (11-20RP)
LastTime: 50x7+3+3=13
ThisTime: 45x11+4+3=18

Dropped this down a notch, so I get more of a stretch at the bottom

DB Hammer Press Preacher curls (11-20SS)
LastTime: 30x9
ThisTime: 30x13

This works great... my own little invention
60 second bicep stretch

Atlantis Machine Calf Raises (20-30RP)
LastTime: 180x16+4+4=24
ThisTime: 180x16+6+4=26

Assisted GHR (n/a)
LastTime: n/a
ThisTime: 7, 4

Holy **** these are hard. I stick my feet under a small dumbbell rack that the pts use
60 second ham stretch

Leg Press (4-8, 20WM)
LastTime: PS7plates10x8, PS5plates10x24
ThisTime: PS7plates15x9, PS6platesx20

Quad Stretching, 60 seconds

eutecticpoint
01-25-10, 5:37 pm
What does the "GHR" stand for, would like to look them up.

Nice workout, just keep pushing the volume up.

PRM
01-25-10, 5:46 pm
Thanks bro.

GHR is Glute Ham Raise.

RICER88
01-26-10, 10:31 am
[QUOTE=PRM;889516]Same here bro! Thanks.

Yes sir that's how I do it. I also hang my lower back off the bench too.

Thats strange that it doesnt work for you, I switched to that and what a difference. Workouts looking solid tho bro

RICER88

PRM
01-26-10, 3:00 pm
[QUOTE=PRM;889516]Same here bro! Thanks.

Yes sir that's how I do it. I also hang my lower back off the bench too.

Thats strange that it doesnt work for you, I switched to that and what a difference. Workouts looking solid tho bro

RICER88

Thanks bro.

Well, I feel it in my tris, but not nearly as much, as say CGBP or Dips.

PRM
01-27-10, 1:20 pm
Incline Smith Bench (11-15RP)
LastTime: PS75x8+2+2=12
ThisTime: PS77.5x9+2+2=13

Static Hold
Incline Chest Stretch 40x90seconds

BB Shoulder Press (15-20RP)
LastTime: 135x10+3+1=14
ThisTime: 135x11+3+1=15

DB Side Laterals 40x19 (+ 4 reps)
Shoulder Stretch on BB, 90 seconds

Dip (11-15RP)
LastTime: 35x10+3+2=15
ThisTime: 40x8+1+1=10

Tricep Stretch on Barbell, 90 seconds

Wide Pulldown (11-15RP)
LastTime: 180x7+2+2=11
ThisTime: 180x8+2+2=12

Static Hold

DB Row (4-8, 9-15SS)
LastTime: 80x14, 95x9
ThisTime: 100x10, 90x11

Gym only goes up to 110lb dbs... ****
90lb Hang to failure twice, lat insertion stretching

RICER88
01-27-10, 5:40 pm
Incline Smith Bench (11-15RP)
LastTime: PS75x8+2+2=12
ThisTime: PS77.5x9+2+2=13

Static Hold
Incline Chest Stretch 40x90seconds

BB Shoulder Press (15-20RP)
LastTime: 135x10+3+1=14
ThisTime: 135x11+3+1=15

DB Side Laterals 40x19 (+ 4 reps)
Shoulder Stretch on BB, 90 seconds

Dip (11-15RP)
LastTime: 35x10+3+2=15
ThisTime: 40x8+1+1=10

Tricep Stretch on Barbell, 90 seconds

Wide Pulldown (11-15RP)
LastTime: 180x7+2+2=11
ThisTime: 180x8+2+2=12

Static Hold

DB Row (4-8, 9-15SS)
LastTime: 80x14, 95x9
ThisTime: 100x10, 90x11

Gym only goes up to 110lb dbs... ****
90lb Hang to failure twice, lat insertion stretching

I read over at intense muscle about a guy with the same problem with the DB rows, what was suggested was to set a bench at about a 20-40degree incline, and do your Db rows facing the bench. Work outs looking good tho bro, it must be a good feeling knowing you are almost able to lift the heaviest DB in the gym.

RICER88

PRM
01-28-10, 9:51 am
I read over at intense muscle about a guy with the same problem with the DB rows, what was suggested was to set a bench at about a 20-40degree incline, and do your Db rows facing the bench. Work outs looking good tho bro, it must be a good feeling knowing you are almost able to lift the heaviest DB in the gym.

RICER88

Thanks bro. That will make the rows harder? Might have to do that.

RICER88
01-28-10, 10:28 am
Thanks bro. That will make the rows harder? Might have to do that.

Yea man it should make the rows harder so youll have to lighten up the weight and work your way back up.

RICER88

PRM
01-28-10, 1:02 pm
Yea man it should make the rows harder so youll have to lighten up the weight and work your way back up.

RICER88

Thanks bro, going to switch to that next month, once I rep out the 110s haha :)

PRM
01-29-10, 3:50 pm
Preacher Curl (11-20RP)
LastTime: PS40x7+2+2=11
ThisTime: PS40x7+2+1=10

Negative
Good bye preacher curls. I never liked you anyway. Cable curls up next?

Rope Curl (11-20SS)
LastTime: 75kgx13
ThisTime: 75KGx14

Static Hold
60 seconds bicep stretch, 30 seconds forearm Stretch

Leg Press Calf Raises (20-30RP)
LastTime: 5platex11+6+4=21
ThisTime: 5platesx11+6+4=21

Cleaned up form and no momentum. Pause at top, and bottom.

SLDL (4-8SS)
LastTime: 285x5
ThisTime: 300x3

Ham Stretch, 90 seconds

Smith Back Squat (4-8SS, 20WM) (heels raised, narrow)
LastTime: PS 2plates25x5, 1plate27.5x25
ThisTime: PS 2plates27.5x7, 1plate35x20

90 second quad stretch

RICER88
01-29-10, 4:15 pm
Looking good bro, sucks that you lost an exercise, but tis life right, lol. go after those cable curls

RICER88

PRM
01-29-10, 8:35 pm
Looking good bro, sucks that you lost an exercise, but tis life right, lol. go after those cable curls

RICER88

Thank you sir. I never liked them anyway, and I feel some cable work will help my biceps out.

RICER88
01-30-10, 10:15 am
Thank you sir. I never liked them anyway, and I feel some cable work will help my biceps out.

Probably will, always good to try new exercises. Have you read about the wide grip cable curl? Its suppose to be brutal on the bis.

RICER88

PRM
01-30-10, 12:25 pm
Probably will, always good to try new exercises. Have you read about the wide grip cable curl? Its suppose to be brutal on the bis.

RICER88

Yeah bro, saw it on the DC Video. Going to give it a shot!

RICER88
01-30-10, 12:52 pm
Yeah bro, saw it on the DC Video. Going to give it a shot!

Cool cool, let me know how it goes.

RICER88

PRM
02-01-10, 5:36 pm
DB Bench Press (11-20RP)
LastTime: 85x12+3+0=15
ThisTime: 90x9+3+2=14

Chest Stretch 45lb

Smith Shoulder Press (11-20RP)
LastTime: PS60x12+3+1=16
ThisTime: PS62.5x10+3+1=14

Static Hold

Machine Lats 90x14 (+ 1 reps)
Behind back delt stretch

CGBP (11-15RP)
LastTime: 185x4, 155x7+3+1=11
ThisTime: 155x10+3+3=16

Barbell Tricep Stretch 90 seconds

Close Grip Hammer Pulldown (11-15RP)
LastTime: 195x7+3+2=11
ThisTime: 195x8+2+2=12

Static Hold

Bent Over Rows (4-8, 9-15SS)
LastTime: n/a
ThisTime: 185x5, 135x17

Lat Insertion Stretchesx60 seconds, Wide Grip Hang, 90lbs x2 failure

PRM
02-03-10, 1:46 pm
BB Curl (11-20RP)
LastTime:105x10+3+2=15
ThisTime: 110x8+3+2=13

DB Hammer Curl (11-20SS)
LastTime: 50x13
ThisTime: 50x14

60 second bicep stretch

Seated Calves (20-30RP)
LastTime: 70x14+8+6=28
ThisTime: N/A seated calf raise is broken... One Leg DB Raises, 20lbsx12+7+5

LifeFitness Lying Leg Curl (20-25*RP Toes Pointed)
LastTime: 85x15+5+3=23
ThisTime: 90x17+5=22

Squat (4-8SS, 20WM)
LastTime: 300x3, 220x17
ThisTime: 300x6, 225x20

Some hip flexibility stuff
Quad stretch, 90 seconds
Ham stretch, 90 seconds

RICER88
02-04-10, 10:36 am
Looking good bro, looks like you are really getting after the weight. How long have you been blasting for?

RICER88

PRM
02-04-10, 1:31 pm
Looking good bro, looks like you are really getting after the weight. How long have you been blasting for?

RICER88

Thank you sir. Since after christmas. Had a bit of a break on the christmas holiday. I'm thinking it's time for a cruise come another month, all depends.

PRM
02-05-10, 3:30 pm
Incline Barbell Press (11-15RP)
LastTime: 180x8+3+2=13
ThisTime: 185x8+3+2=13

Incline DB Chest stretch 40x90seconds

DB Shoulder Press (11-20RP)
LastTime: 65x12+3+1=16
ThisTime: 70x8+2+2=12

Rear Delt DB Row, 25x21
60sec delt cable stretch, 30 second rear delt stretch

CGBP on Smith (11-15RP)
LastTime: n/a
ThisTime: PS70x7+3+3=13

These feel much better than wide grip reverse smith
Barbell tricep stretch, 90 seconds

Life Fitness Fixed Pulldown (11-15RP)
LastTime: 212.5x7+2+2=11
ThisTime: 212.5x9+3+2=14

Static hold

Deadlift (3-6, 8-12SS. Conventional, Reset weight each rep)
LastTime: 275x9, 265x5
ThisTime: 315x2, 265x7

Ran out of energy when I started deads
60 second later insertion stretch, 90lb wide grip hang, two times to failure. This is getting easier.

PRM
02-06-10, 2:46 pm
Decline Sit Ups (15-20RP) (DB on chest)
LastTime: 55x15+2+1=18
ThisTime: 60x7+4+2=13

Cardio
40 minutes on bike.

PRM
02-08-10, 3:13 pm
Incline DB Curl (11-20RP)
LastTime: 45x11+4+3=18
ThisTime: 45x11+3+2=16

^ ^ Too many warm ups.

DB Hammer Press Preacher curls (11-20SS)
LastTime: 30x13
ThisTime: 30x16

~60 second bicep stretch, 30 second forearm stretch

Atlantis Machine Calf Raises (20-30RP)
LastTime: 180x16+6+4=26
ThisTime: 190x14+8+4=26

Assisted GHR (11-20RP)
LastTime: n/a
ThisTime: -40lbsx12+3+3=18

I realized that when I did the negatives last time, my feet were pointed when under the DB rack, which was why they were so hard.
60 second ham stretch

Leg Press (6-10, 20WM)
LastTime: PS7plates15x9, 6platesx20
ThisTime: PS7plates25x9, PS6plates10x25

Quad Stretching, 90 seconds.

RICER88
02-08-10, 10:15 pm
Looking good bro, I had that problem to during my first blast, I found I would run out of gas after triceps, try some intra aid or some bcaa's. I found both helped me stay strong all the way through my workouts. blue raspberry intra aid tastes awsome.

RICER88

PRM
02-09-10, 9:55 am
Looking good bro, I had that problem to during my first blast, I found I would run out of gas after triceps, try some intra aid or some bcaa's. I found both helped me stay strong all the way through my workouts. blue raspberry intra aid tastes awsome.

RICER88

Thanks man. It's pretty much the first time it's happened, but for a good reason.
I'm running a log for a pre workout product on another site, and I tried waiting an extra 30 minutes after my breakfast to train, which is why I lost energy when it was time to deadlift.

RICER88
02-09-10, 11:10 pm
Thanks man. It's pretty much the first time it's happened, but for a good reason.
I'm running a log for a pre workout product on another site, and I tried waiting an extra 30 minutes after my breakfast to train, which is why I lost energy when it was time to deadlift.

I gotya just thought I would share my two cents of what has worked for me. some times that change in timeing just messes everything up.

RICER88

PRM
02-10-10, 8:11 pm
Incline Smith Bench (11-15RP)
LastTime: PS1plate32.5x9+2+2=13
ThisTime: PS1plate35x8+2+2=12

Static Hold
Incline DB Chest Stretch 45x90seconds

Shoulder Press Pin Press (11-15RP)
LastTime: n/a
ThisTime: 115x11+2+3=16

DB Side Laterals 45x15 (+5lbs, -4 reps)
Shoulder Stretch on Cables, 60 seconds

Dip (11-15RP)
LastTime: 40x8+1+1=10
ThisTime: 40x9+2+2=13

Negative
Tricep Stretch on Barbell, 90 seconds

Wide Pulldown (11-15RP)
LastTime: 180x8+2+2=12
ThisTime: 190x8+2+2=12

Misread my log book, and threw on 190. Good mistake.
Negative

DB Row (4-8, 9-15SS)
LastTime: n/a
ThisTime: 100x9, 90x12

Moved this up to an incline bench, instead of flat. Few more inches ROM.
90lb Hang to failure 3 times, lat insertion stretching

PRM
02-12-10, 2:37 pm
DC Cable Curl (20-30RP)
LastTime: n/a
ThisTime: KG30x16+4+4=24

Rope Curl (11-20SS)
LastTime: kg75x14
ThisTime: KG77.5x14

60 seconds bicep stretch, 30 seconds forearm Stretch

Leg Press Calf Raises (20-30RP)
LastTime: 5platex11+6+4=21
ThisTime: 5platesx12+5+4=21

Took off my shoes. SO MUCH BETTER.

SLDL (2-6SS)
LastTime: 300x3
ThisTime: 305x3

Ham Stretch, 60 seconds

Smith Back Squat (4-8SS, 20WM) (heels raised, narrow)
LastTime: PS 2plates27.5x7, 1plate35.5x20
ThisTime: PS 2plates35x4, 1plate37.5x22

90 second quad stretch

PRM
02-15-10, 2:49 pm
DB Bench Press (11-20RP)
LastTime: 90x9+3+2=14
ThisTime: 90x10+3+3=16

Chest Stretch 45lbx90 seconds

Smith Shoulder Press (11-20RP)
LastTime: PS1plate17.5x10+3+1=15
ThisTime: PS1plate20x7+2+1=10

Instead of going to my nose, these go down to the middle of my neck now. Ty 5six
Static Hold
Machine Lats 90x18 (+ 4 reps)
BB Delt Stretch

CGBP (11-15RP)
LastTime: 155x10+3+3=16
ThisTime: 165x7+3+2=12

Barbell Tricep Stretch 90 seconds

Close Grip Hammer Pulldown (11-15RP)
LastTime: 195x8+2+2=12
ThisTime: 195x8+3+3=14

Negative

Bent Over Rows (4-8, 9-15SS)
LastTime: 185x5, 135x17
ThisTime: 190x8, 165x15

Lat Insertion Stretchesx60 seconds, Wide Grip Hang, 90lbs x2 failure

RICER88
02-16-10, 1:04 pm
lookin good bro!!!

RICER88

PRM
02-18-10, 10:37 am
lookin good bro!!!

RICER88

Thank you sir.

BB Curl (11-20RP)
LastTime:110x8+3+2=13
ThisTime: 115x7+2+2=11

DB Hammer Curl (11-20SS)
LastTime: 50x15
ThisTime: 55x10

60 second bicep stretch, 30 second forearm stretch

Seated Calves (20-30RP)
LastTime: 75x8+5+5=18
ThisTime: 75x12+6+4=22

LifeFitness Lying Leg Curl (15-20 SS Toes Pointed)
LastTime: 90x17+5=22
ThisTime: 95x17

Squat (4-8SS, 20WM)
LastTime: 300x6, 225x20
ThisTime: 315x5, 230x17

Widened my stance
Ham stretch, 60 seconds
Quad stretch, 90 seconds

eutecticpoint
02-18-10, 1:43 pm
Nice lifts!

Do you change your squat stance regularly?

PRM
02-19-10, 2:54 pm
Nice lifts!

Do you change your squat stance regularly?

Thank you sir. For a year I had a wider stance, and wanted to focus more on quads, so I switched to narrow. Just recently (last workout) I switched back to wide, to include more hams, and since my other quad exercises are narrow, I figured a wide stance wouldn't hurt.


Incline Barbell Press (11-15RP)
LastTime: 185x8+3+2=13
ThisTime: 190x7+2+1=10

Incline DB Chest stretch 45x90seconds

DB Shoulder Press (11-20RP)
LastTime: 70x8+2+2=12
ThisTime: 70x10+2+1=13

Rear Delt DB Row, 35x15 (+ 10lbs, - 6 reps)
30sec rear delt stretch, 60 second front delt stretch

Smith CGBP (11-15RP)
LastTime: 1plate25x7+3+3=13
ThisTime: PS1plate27.5x10+3+3=16

Barbell tricep stretch, 90 seconds

Life Fitness Fixed Pulldown (11-15RP)
LastTime: 212.5x9+3+2=14
ThisTime: 215x7+3+2=12

Static hold

Deadlift (3-6, 8-12SS. Conventional, Reset weight each rep)
LastTime: 315x2, 265x7
ThisTime: 315x3, 265x8

60 second later insertion stretch, 90lb wide grip hang, two times to failure

RICER88
02-21-10, 12:28 pm
Looking good bro, varying your stance is always good, hit the quads from a variety of angles.

RICER88

PRM
02-22-10, 10:07 am
Looking good bro, varying your stance is always good, hit the quads from a variety of angles.

RICER88

Thanks man, that's the plan.

I'm taking this week to cruise, my body is telling me it's time. Going to try a few new exercises this week, droped my cals slightly, and going to do cardio 3-4x.

RICER88
02-22-10, 11:13 am
Right on bro, enjoy your cruise, and rest up for the next blast man.

RICER88

eutecticpoint
02-22-10, 2:17 pm
Just taking it easy after an intense season is a good idea. Enjoy your time away.

RICER88
02-25-10, 10:18 am
Hows the cruise going man? its a nice break on the mind and body eh, knowing you dont have to kill your self for the next week or 2.

RICER88

PRM
02-26-10, 11:16 am
Been bored out of my mind! Can't wait until Monday, I'm feeling so much better already.

RICER88
02-26-10, 11:17 am
Been bored out of my mind! Can't wait until Monday, I'm feeling so much better already.

I know that feeling, it drives you nuts!

RICER88

PRM
03-01-10, 2:57 pm
Incline DB Curl (11-20RP)
LastTime: 45x11+3+2=16
ThisTime: 50x8+4+3=15

DB Hammer Press Preacher curls (11-20SS)
LastTime: 30x16
ThisTime: 35x11

bicep stretch, forearm stretch

Atlantis Machine Calf Raises (20-30RP)
LastTime: 190x14+8+4=26
ThisTime: 200x13+6+5=24

Assisted GHR (11-20RP)
LastTime: -40lbsx12+3+3=18
ThisTime: -30lbsx6+3+2=11

60 second ham stretch

Leg Press (6-10, 20WM)
LastTime: PS7plates25x9, 6plates10x25
ThisTime: PS7plates35x9, PS6plates20x26

Quad Stretching, 60 seconds.

RICER88
03-02-10, 9:47 am
Lookin good bro, welcome back to hard training, lol.

RICER88

PRM
03-05-10, 5:10 pm
Thanks Ricer! Feels good. Workout last wednesday was at a shithole of a gym, so not posting it up. Here's my work out from today though. I was exhausted.

DC Cable Curl (20-30RP)
LastTime: KG30x16+4+4=24
ThisTime: KG35x17+4+4=25

Rope Curl (11-20SS)
LastTime: kg77.5x14
ThisTime: KG80x12

I'm still not sure what weight this cable machine uses. Either light KGs or heavy as hell lbs.
60 seconds bicep stretch, 30 seconds forearm Stretch

Leg Press Calf Raises (20-30RP)
LastTime: PS5platex12+5+4=21
ThisTime: PS5platesx13+5+4=22

SLDL (2-6SS)
LastTime: 305x3
ThisTime: 310x4

Smith Back Squat (4-8SS, 20WM) (heels raised, narrow)
LastTime: PS 2plates35x4, 1plate37.5x22
ThisTime: PS 2plates35x5, 1plate40x22

60 second ham stretches, 90 second quad stretch

PRM
03-08-10, 2:12 pm
DB Bench Press (11-20RP)
LastTime: 90x10+3+3=16
ThisTime: 95x8+3+2=13

Chest Stretch 45lbx90 seconds

Smith Shoulder Press (11-20RP)
LastTime: PS1plate20x7+2+1=10
ThisTime: PS1plate20x7+1+1=9

Static Hold
Machine Lats 100x17 (-1 reps, +5lbs)
BB Delt Stretch, 90 seconds

CGBP (11-15RP)
LastTime: 165x7+3+2=12
ThisTime: 165x9+3+3=15

Barbell Tricep Stretch 90 seconds

Close Grip Pulldown (11-15RP)
LastTime: 195x8+3+3=14
ThisTime: 200x6+2+2=10

Negative

Bent Over Rows (4-8, 9-15SS)
LastTime: 190x8, 165x15
ThisTime: 205x3, 175x10

Too big of a jump for my first set
Lat Insertion Stretchesx60 seconds, Middle Back Stretch, Wide Grip Hang 90lbs

RICER88
03-09-10, 2:16 pm
Lookin good bro, feeling refreshed after that cruise or what?

RICER88

PRM
03-09-10, 6:18 pm
Lookin good bro, feeling refreshed after that cruise or what?

RICER88

Not as much as I thought, honestly. Still feel good enough to do what I gotta do though.

PRM
03-10-10, 2:28 pm
BB Curl (11-20RP)
LastTime:115x7+2+2=11
ThisTime: 115x7+3+2=12

DB Hammer Curl (11-20SS)
LastTime: 55x10
ThisTime: 55x10

60 second bicep stretch, 30 second forearm stretch

Seated Calves (20-30RP)
LastTime: 75x12+6+4=22
ThisTime: 75x13+6+4=23

LifeFitness Lying Leg Curl (15-20 SS Toes Pointed)
LastTime: 95x17
ThisTime: 100x17

Squat (4-8SS, 20WM)
LastTime: 315x5, 230x17
ThisTime: 320x3, 230x20

Ham stretch, 60 seconds
Quad stretch, 60 seconds

RICER88
03-11-10, 2:20 pm
BB Curl (11-20RP)
LastTime:115x7+2+2=11
ThisTime: 115x7+3+2=12

DB Hammer Curl (11-20SS)
LastTime: 55x10
ThisTime: 55x10

60 second bicep stretch, 30 second forearm stretch

Seated Calves (20-30RP)
LastTime: 75x12+6+4=22
ThisTime: 75x13+6+4=23

LifeFitness Lying Leg Curl (15-20 SS Toes Pointed)
LastTime: 95x17
ThisTime: 100x17

Squat (4-8SS, 20WM)
LastTime: 315x5, 230x17
ThisTime: 320x3, 230x20

Ham stretch, 60 seconds
Quad stretch, 60 seconds

This workour looks pretty good man, beat your log book on everything.

RICER88

PRM
03-12-10, 2:36 pm
^^^ Thanks.
Was pretty exhausted today going in. Can't win them all, but I'm satisfied. I would have traded the CGBP PR for an Incline Bench PR though.

Incline Barbell Press (11-15RP)
LastTime: 190x7+2+1=10
ThisTime: 190x7+2+1=10

Incline DB Chest stretch 40x90seconds

DB Shoulder Press (11-20RP)
LastTime: 70x10+2+1=13
ThisTime: 70x10+3+1=14

Reverse Pec Deck, 70x28
30sec rear delt stretch, 60 second front delt stretch

Smith CGBP (11-15RP)
LastTime: 1plate27.5x10+3+3=16
ThisTime: PS1plate32.5x8+4+3=15

Barbell tricep stretch, 90 seconds

Life Fitness Fixed Pulldown (11-15RP)
LastTime: 215x7+3+2=12
ThisTime: 215x8+2+2=12

Negative

Deadlift (3-6, 8-12SS. Conventional, Reset weight each rep)
LastTime: 315x3, 265x8
ThisTime: 315x5, 265x11

RICER88
03-15-10, 9:23 am
Pulling some big numbers off the floor there man, good work.

RICER88

PRM
03-15-10, 3:38 pm
Pulling some big numbers off the floor there man, good work.

RICER88

Thanks Ricer. I was never a fan of conventional deadlifts until recently.

Incline DB Curl (11-20RP)
LastTime: 50x8+4+3=15
ThisTime: 50x9+4+2=15

DB Hammer Press Preacher curls (11-20SS)
LastTime: 35x11
ThisTime: 35x13

bicep stretch, forearm stretch

Atlantis Machine Calf Raises (20-30RP)
LastTime: 200x13+6+5=24
ThisTime: 200x18+5+4=27

Assisted GHR (11-20RP)
LastTime: -30lbsx6+3+2=11
ThisTime: -30lbsx10+5+3=18

60 second ham stretch

Leg Press (6-10, 20WM)
LastTime: PS7plates35 x9, 6plates20 x26
ThisTime: PS8plates5 x9, PS6plates30 x22

Quad Stretching, 60 seconds.

PRM
03-17-10, 3:18 pm
Incline Smith Bench (11-15RP)
LastTime: PS1plate35x8+2+2=12
ThisTime: PS1plate35x9+3+2=14

Static Hold
Incline DB Chest Stretch 45x90seconds

Shoulder Press Pin Press (11-15RP)
LastTime: 125x11+3+1=15
ThisTime: 135x7+2+1=10

DB Side Laterals 50x12 (+5lbs, -7 reps)
Dip Stretch on Dip thing

Dip (11-15RP)
LastTime: 45x8+2+1=11
ThisTime: 45x9+3+2=14

Negative
DB Tricep Stretch, 60 seconds

Wide Pulldown (11-15RP)
LastTime: 190x8+2+2=12
ThisTime: 190x8+2+2=12

Negative

Seated Cable Row (4-8, 9-15SS)
LastTime: n/a
ThisTime: 180x6, 160x10

Lat insertion stretching, 90lb Hang to failure 2 times

RICER88
03-18-10, 8:55 am
Incline Smith Bench (11-15RP)
LastTime: PS1plate35x8+2+2=12
ThisTime: PS1plate35x9+3+2=14

Static Hold
Incline DB Chest Stretch 45x90seconds

Shoulder Press Pin Press (11-15RP)
LastTime: 125x11+3+1=15
ThisTime: 135x7+2+1=10

DB Side Laterals 50x12 (+5lbs, -7 reps)
Dip Stretch on Dip thing

Dip (11-15RP)
LastTime: 45x8+2+1=11
ThisTime: 45x9+3+2=14

Negative
DB Tricep Stretch, 60 seconds

Wide Pulldown (11-15RP)
LastTime: 190x8+2+2=12
ThisTime: 190x8+2+2=12

Negative

Seated Cable Row (4-8, 9-15SS)
LastTime: n/a
ThisTime: 180x6, 160x10

Lat insertion stretching, 90lb Hang to failure 2 times

You blew the dips out of the water bro, Good work. How do you like the cable rows? I find the next day my traps hurt like a bitch.

RICER88

PRM
03-18-10, 10:54 am
You blew the dips out of the water bro, Good work. How do you like the cable rows? I find the next day my traps hurt like a bitch.

RICER88

Thanks man. Cable rows aren't too bad. I try to target my, upper/middle back so I bring it to my lower chest. Feels pretty good once I'm done, and I like the stretch I get with each rep.

I initially had DB rows here, but my gym doesn't have very heavy dbs so I had to switch it out.

PRM
03-19-10, 4:08 pm
CG EZ-Bar Spider Curl (15-20RP) Assuming bar = 20lbs
LastTime: n/a
ThisTime: 80x12+4+2=18

Negative

Rope Curl (11-20SS)
LastTime: KG80x12
ThisTime: KG80x12

60 seconds bicep stretch, 30 seconds forearm Stretch

Leg Press Calf Raises (20-30RP)
LastTime: PS5platex13+5+4=22
ThisTime: PS5platesx13+5+5=23

SLDL (2-6SS)
LastTime: 310x4
ThisTime: 315x2

Had 3 reps, but not counting the last one as it was more back than hams

Smith Back Squat (4-8SS, 20WM) (heels raised, narrow)
LastTime: PS 2plates35x5, 1plate40x22
ThisTime: PS 2plates35x6, 1plate42.5x22

60 second ham stretches, 60 second quad stretch

PRM
03-22-10, 4:09 pm
DB Bench Press (11-20RP)
LastTime: 95x8+3+2=13
ThisTime: 100x5+3+2=10

Chest Stretch 50lbx90 seconds

Smith Shoulder Press (11-20RP)
LastTime: PS n/a
ThisTime: PS1plate15x7+3+3=13

I now bring these down to my chest
Static Hold
Machine Lats 105x16 (-1 reps, +5lbs)
Delt Stretches

CGBP (11-15RP)
LastTime: 165x9+3+3=15
ThisTime: 175x7+3+2=12

Barbell Tricep Stretch 70 seconds

Close Grip Pulldown (11-15RP)
LastTime: 200x6+2+2=10
ThisTime: 200x7+2+2=11

Negative

Bent Over Rows (4-8, 9-15SS)
LastTime: 205x3, 175x10
ThisTime: 205x4, 175x11

Lat Insertion Stretchesx60 seconds, Wide Grip Hang 90lbs x2 failure

PRM
03-24-10, 3:43 pm
BB Curl (11-20RP)
LastTime:115x7+3+2=12
ThisTime: 115x7+3+2=12

DB Hammer Curl (11-20SS)
LastTime: 55x10
ThisTime: 55x11

45 second bicep stretch, 30 second forearm stretch

Seated Calves (20-30RP)
LastTime: 75x13+6+4=23
ThisTime: 75x13+7+5=25

LifeFitness Lying Leg Curl (15-20 SS Toes Pointed)
LastTime: 100x17
ThisTime: 105x16

Squat (3-6SS, 20WM)
LastTime: 320x3, 230x20
ThisTime: 320x5, 235x21

Ham stretch, 60 seconds
Quad stretch, 60 seconds

PRM
03-26-10, 3:07 pm
Incline Barbell Press (11-15RP)
LastTime: 190x7+2+1=10
ThisTime: 190x8+2+1=11

Incline DB Chest stretch 45x90seconds

DB Shoulder Press (11-20RP)
LastTime: 70x10+3+1=14
ThisTime: 70x12+2+1=15

Reverse Pec Deck, 90x22 (+20lbs, -6 reps)
Delt stretches

Smith CGBP (11-15RP)
LastTime: 1plate32.5x8+4+3=15
ThisTime: PS1plate37.5x8+3+2=13

Barbell tricep stretch, 90 seconds

Life Fitness Fixed Pulldown (11-15RP)
LastTime: 215x8+2+2=12
ThisTime: 215x8+3+2=13

Not satisfied with these for some reason. Going to drop the weight, and bring them to my chest next time.
Negative

Deadlift (3-6, 8-12SS. Conventional, Reset weight each rep)
LastTime: 315x5, 265x11
ThisTime: 320x3, 270x8

60 second lat insertion stretch, 90lb wide grip hang, two times to failure

PRM
03-29-10, 4:21 pm
Incline DB Curl (11-20RP)
LastTime: 50x9+4+2=15
ThisTime: 50x9+4+3=16

DB Hammer Press Preacher curls (11-20SS)
LastTime: 35x13
ThisTime: 35x14

bicep stretch, forearm stretch

Atlantis Machine Calf Raises (20-30RP)
LastTime: 200x18+5+4=27
ThisTime: 210x13+5+4=23

Assisted GHR (11-20RP)
LastTime: -30lbsx10+5+3=18
ThisTime: -20lbsx6+3+2=11

60 second ham stretch

Leg Press (6-10, 20WM)
LastTime: PS8plates5 x9, 6plates30 x22
ThisTime: PS8plates15 x9, PS6plates35 x20

Quad Stretching, 60 seconds.

PRM
03-31-10, 6:22 pm
Incline Smith Bench (11-15RP)
LastTime: PS1plate35x9+3+2=14
ThisTime: PS1plate37.5x8+3+2=13

Negative
Incline DB Chest Stretch 45x90seconds

Shoulder Press Pin Press (11-15RP)
LastTime: 135x7+2+1=10
ThisTime: 135x8+2+1=11

DB Side Laterals 50x13 (+1 reps)
Cable Delt Stretch

Dip (11-15RP)
LastTime: 45x9+3+2=14
ThisTime: 50x8+2+2=12

Negative
Tricep Stretch, 60 seconds

Wide Pulldown (11-15RP)
LastTime: n/a
ThisTime: 180x6+2+2=10

Slower negative, and as close to chest as possible now. Used to be down to neck.
Negative

Seated Cable Row (4-8, 9-15SS)
LastTime: 180x6, 160x10
ThisTime: 185x7, 160x11

Lat insertion stretching, 95lb Hang to failure

PRM
04-02-10, 2:12 pm
CG EZ-Bar Spider Curl (18-25RP) Assuming bar = 20lbs
LastTime: 80x12+4+2=18
ThisTime: 80x13+4+3=20

Negative

Rope Curl (11-20SS)
LastTime: KG80x12
ThisTime: KG80x13

60 seconds bicep stretch, 30 seconds forearm Stretch

Leg Press Calf Raises (20-30RP)
LastTime: PS5platex13+5+5=23
ThisTime: PS5platesx13+6+5=24

SLDL (2-6SS)
LastTime: 315x2
ThisTime: 315x3

Smith Back Squat (4-8SS, 20WM) (heels raised, narrow)
LastTime: PS 2plates35x6, 1plate42.5x22
ThisTime: PS 2plates37.5x6, 2platesx20

60 second ham stretch, 90 second quad stretch

PRM
04-06-10, 11:03 am
Workout was at my old **** gym. So some numbers were not recorded.

DB Bench Press (11-20RP)
LastTime: 100x5+3+2=10
ThisTime: 100x6+2+2=10

These dumbbells were lopsided, awkwardly heavy, and just overall weird
Chest Stretch 50lbx90 seconds

Smith Shoulder Press (11-20RP)
LastTime: PS1plate15x7+3+3=13
ThisTime: PSn/ax++=

Static Hold
Machine Lats 105x16 (-1 reps, +5lbs) <- last time
Delt Stretches

CGBP (11-15RP)
LastTime: 175x7+3+2=12
ThisTime: 175x6+4+3=13

Back tightened up at 6th rep, so I put it down
Barbell Tricep Stretch 60 seconds

Close Grip Pulldown (11-15RP)
LastTime: 200x7+2+2=11
ThisTime: n/ax++=

Negative

Bent Over Rows (4-8, 9-15SS)
LastTime: 205x4, 175x11
ThisTime: 205x5, 175x12

Lat Insertion Stretchesx60 seconds, Wide Grip Hang 100lbs to failure

PRM
04-07-10, 2:04 pm
My 19th birthday is on Friday. Got an upper body workout in the morning as well.

BB Curl (11-20RP)
LastTime:115x7+3+2=12
ThisTime: 115x9+2+2=13

Drag neg.

DB Hammer Curl (11-20SS)
LastTime: 55x11
ThisTime: 55x11

Switched from simultanious to alternating.
60 second bicep stretch, 30 second forearm stretch

Seated Calves (20-30RP)
LastTime: 75x14+7+5=26
ThisTime: 75x14+8+6=28

LifeFitness Lying Leg Curl (11-15 SS Toes Pointed)
LastTime: 105x16
ThisTime: 115x11

Dropped reps from 15-20, to 11-15

Squat (3-6SS, 20WM)
LastTime: 320x5, 235x21
ThisTime: 325x6, 240x21

Had 7 reps, but my buddy who was spotting me had his arms on my sides and was just squeezing me, and not helping he said. I'm not counting it though.
Ham stretch, 60 seconds
Quad stretch, 60 seconds

PRM
04-09-10, 6:52 am
Well, today I turn 19. I have to say, the email I got from the FORVM is probably the best I've gotten from any site. No advertisements thrown in, no discount codes for more products, no giddy message saying: "Hope you have a magical day! :):):):):)"

"Wassup PRM,

We at the F O R V M wanna say happy birthday... Don't go crazy. Remember your Journey. Peace."

Heading out to the gym shortly too.

PRM
04-09-10, 2:13 pm
Incline Barbell Press (11-15RP)
LastTime: 190x8+2+1=10
ThisTime: 190x7+3+1=11

Had to really fight for the 3rd rep on second RP.
Incline DB Chest stretch 45x90seconds

DB Shoulder Press (11-20RP)
LastTime: 70x12+2+1=15
ThisTime: 75x8+2+0=10

Reverse Pec Deck, 95x23 (+5lbs, +1 reps)
Delt stretches

Smith CGBP (11-15RP)
LastTime: 1plate37.5x8+3+2=13
ThisTime: PS1plate40x6+3+2=11

Barbell tricep stretch, 60 seconds

Life Fitness Fixed Pulldown (11-15RP)
LastTime: 215x8+3+2=13
ThisTime: 215x8+3+2=13

Forgot to drop the weight on these, but I increased the rep range from 11-15 to 11-20.
Static

Rack Pull (3-6, 9-15 SS)
LastTime: n/a
ThisTime: 315x7, 275x11

60 second lat insertion stretch, 95lb wide grip hang

RICER88
04-10-10, 9:16 am
Lookin good bro, Happy birthday by the way man.

RICER88

PRM
04-12-10, 4:09 pm
Thanks Ricer.

Incline DB Curl (11-20RP)
LastTime: 50x9+4+3=16
ThisTime: 50x10+4+3=17

Modified One Arm Forearm Cable Curls (15-20SS)
LastTime: n/a
ThisTime: 12.5x21

Biceps 30s, Forearms 15s

Atlantis Machine Calf Raises (15-20RP)
LastTime: 210x13+5+4=23
ThisTime: 250x7+4+3=14

Assisted GHR (11-20RP)
LastTime: -20lbsx6+3+2=11
ThisTime: -20lbsx7+3+1=11

Foot slipped out of lat pulldown when I started my last set, need a better way to do these.
60 second ham stretch

Leg Press (6-10, 20WM)
LastTime: PS8plates15 x9, 6plates35 x20
ThisTime: PS8plates25 x8, PS6plates40 x20

Quad Stretching, 60 seconds.

PRM
04-14-10, 2:40 pm
Incline Smith Bench (11-15RP)
LastTime: PS1plate37.5x8+3+2=13
ThisTime: PS1plate37.5x9+2+2=13

Static
Incline DB Chest Stretch 45x90seconds

Shoulder Press Pin Press (11-15RP)
LastTime: 135x8+2+1=11 <- higher
ThisTime: 125x8+3+2=13 <- lower

Dropped these down a peg. Bar now rests at my collar bone instead of lower neck.

DB Side Laterals 50x13 (no PR)
Bench Delt Stretch

Dip (11-20RP)
LastTime: 50x8+2+2=12
ThisTime: 45x10+2+1=13

Negative
Tricep Stretch, 60 seconds

Chin Up (11-15RP)
LastTime: n/a
ThisTime: +15x5+2+1=8

Didn't like these. They hit biceps alright, but not enough back. Possible neutral grip pullup next?
Negative

Seated Cable Row (4-8, 9-15SS)
LastTime: 185x7, 160x11
ThisTime: 190x5, 160x13

Lat insertion stretching, 45lb Hang to failure

PRM
04-16-10, 2:01 pm
CG EZ-Bar Spider Curl (15-20RP) Assuming bar = 20lbs
LastTime: 80x13+4+3=20
ThisTime: 85x11+3+3=17

Negative

Rope Curls (11-20SS)
LastTime: 80x13
ThisTime: n/a

This was initially Rope Curl, but I tried a modified version of it for a set to failure, and didn't like it. Should have just stuck with my routine. Did a set of pinwheels after too. Will stick to regular rope curls next time.
40 seconds bicep stretch, 30 seconds forearm Stretch

LF Calf Presses (20-30RP)
LastTime: n/a
ThisTime: 170x15+6+8=29

Don't know what happened with my RP here.

SLDL (4-8, 9-15SS)
LastTime: 315x3
ThisTime: 315x3

Feeling these less and less on my hams as time goes by.
I tried deficit SLDL after this set, and didn't feel hams at all. Also tried a Modified SLDL (forget actual name), and they were alright but I don't know. Need to re-evaluate things here. Gunna drop the weight to 295 for the 4-8 set and really get the hams to work.

Smith Back Squat (4-8SS, DB Lunge WM) (heels raised, narrow)
LastTime: PS 2plates37.5x6, 2platesx20
ThisTime: PS 2plates40x5, 50x21

Lunges were painful.
60 second ham stretch, 90 second quad stretch

RICER88
04-18-10, 11:03 am
Lookin good in here bro,

RICER88

PRM
04-19-10, 2:46 pm
Don't know what the fuck has been going on with my workouts, but it's pissing me off. If you'll notice, the first number in most exercises jumped up, but the second ones dropped down enough to put my total RP below my last time. I mean, I technically hit a PR, but didn't.

Theorys anyone? I dropped my protein intake from 320g to 270g, and upped my carbs by 50g, but I highly doubt that will make a difference.

Maybe it's the negative I did for the dumbbell presses. Never did them before and they exhausted my muscles good... I failed a rep on Shoulder Presses and CGBP as well... We will see what happens next workout.


DB Bench Press (11-20RP)
LastTime: 100x6+2+2=10
ThisTime: 100x7+3+1=11

Negative
Chest Stretch 45lbx90 seconds

Smith Shoulder Press (15-20RP)
LastTime: PS1plate15x7+3+3=13
ThisTime: PS1plate15x9+2+1=12

Static Hold
Machine Lats 110x13 (-3 reps, +5lbs)
Delt Stretches

CGBP (11-15RP)
LastTime: 175x6+4+3=13
ThisTime: 175x8+3+1=12

Barbell Tricep Stretch 60 seconds

Close Grip Pulldown (11-20RP)
LastTime:
ThisTime: 180x7+2+3=12

Don't know what happened here.
Negative

Bent Over Rows (4-8, 9-15SS)
LastTime: 205x5, 175x12
ThisTime: 205x5, 175x12

Lat Insertion Stretchesx45 seconds, Wide Grip Hang 45lbs to failure

PRM
04-21-10, 3:08 pm
BB Curl (11-20RP)
LastTime:115x9+2+2=13
ThisTime: 115x9+3+3=15

Drag neg.

DB Hammer Curl (11-20SS)
LastTime: 55x11
ThisTime: 55x13

45 second bicep stretch, 30 second forearm stretch

Seated Calves (20-30RP)
LastTime: 75x14+8+6=28
ThisTime: 85x8+5+5=18

Too high of a jump

LifeFitness Lying Leg Curl (15-20RP*2)
LastTime: 115x11
ThisTime: 120x11+3=14

Squat (3-6SS, 20WM)
LastTime: 325x6, 240x21
ThisTime: 330x4, 245x20

Wasn't expecting a big increase, since I added an extra set to ham curls.
Ham stretch, 60 seconds
Quad stretch, 60 seconds

PRM
04-22-10, 10:17 pm
Would also like to add that I got my posing suit in today. I ordered hot pink, but man is this ever bright! It fits well though... now I REALLY can't wait to start my contest prep.

PRM
04-23-10, 4:22 pm
Flat Smith Press (15-20RP)
LastTime: n/a
ThisTime: PS2platesx10+2+2=14

DB Chest stretch 45x90seconds

DB Shoulder Press (11-20RP)
LastTime: 75x8+2+0=10
ThisTime: 75x8+2+1=11

Used a different bench for the db presses. Was difficult to get a solid footing.
Reverse Pec Deck, 105x19 (+10lbs, -4 reps)
Delt stretches

Atlantis Tricep Press (15-20RP)
LastTime: n/a
ThisTime: PS2plate10x9+3+2=14

Barbell tricep stretch, 60 seconds

Life Fitness Fixed Pulldown (15-20RP)
LastTime: n/a
ThisTime: 205x5+2+2=9

Dropping the weight even further for these.
Static

Rack Pull (4-8, 9-15 SS)
LastTime: 315x7, 275x11
ThisTime: 320x9, 280x11

45lb wide grip hang, 35 second lat stretch

PRM
04-27-10, 11:41 am
Offset Incline DB Curl (15-20RP)
LastTime: n/a
ThisTime: 45x10+4+3=17

Modified One Arm Forearm Cable Curl (15-20SS)
LastTime: 12.5x21
ThisTime: 15x19

Biceps 30s, Forearms 30+30, both sides of forearm

Atlantis Machine Calf Raises (20-25RP)
LastTime: 250x7+4+3=14
ThisTime: 250x7+5+4=16

Assisted GHR (15-20RP)
LastTime: -20lbsx7+3+1=11
ThisTime: -20lbsx6+4+3=13

I jimmy-rigged these up by putting **** under the bench. It's much better now.
60 second ham stretch

Leg Press (6-10, 20WM)
LastTime: PS8plates25 x8, PS6plates40 x20
ThisTime: PS8plates35 x6, PS7plates x21

Quad Stretching, 60 seconds.

PRM
04-28-10, 2:45 pm
Incline Smith Bench (11-15RP)
LastTime: PS1plate37.5x9+2+2=13
ThisTime: PS1plate40x8+3+2=13

Static
Incline DB Chest Stretch 45x90seconds

Shoulder Press Pin Press (11-15RP)
LastTime: 125x8+3+2=13
ThisTime: 125x10+3+2=15

Delt Stretchx60s

Dip (11-20RP)
LastTime: 45x10+2+1=13
ThisTime: 45x9+3+2=14

Negative
Tricep Stretch, 60 seconds

Pulldown (15-20RP)
LastTime: n/a
ThisTime: 160x8+3+3=14

Used a different pulldown than before. This one is more overhead rather than more in front.
Static

Seated Cable Row (4-8, 9-15SS)
LastTime: 190x5, 160x13
ThisTime: 190x5, 165x10

Lat insertion stretching, 45lb Hang to failure

PRM
04-30-10, 5:27 pm
CG EZ-Bar Spider Curl (15-20RP) Assuming bar = 20lbs
LastTime: 85x11+3+3=17
ThisTime: 90x9+3+2=14

Negative

Pinwheel Curls (11-20SS)
LastTime: 40x12
ThisTime: 45x13

Big increase 'cause last time I tired my forearms out with rope curl experiments
40 seconds bicep stretch, 30+30 seconds forearm stretches

LF Calf Presses (20-30RP)
LastTime: 170x15+6+8x29
ThisTime: 175x18+8+8=34

Had weird numbers last time too...

SLDL (4-8, 9-15SS)
LastTime: n/a
ThisTime: 275x3, 225x7

Smith Back Squat (4-8SS, Walking DB Lunge WM)
LastTime: PS 2plates40x5, 50x21(per leg)
ThisTime: PS 2plates40x6, 60x19(per leg)

60 second ham stretch, 60 second quad stretch

PRM
05-03-10, 2:10 pm
DB Bench Press (11-20RP)
LastTime: 100x7+3+1=11
ThisTime: 100x8+2+1=11

Chest Stretch 45lbx90 seconds

Smith Shoulder Press (15-20RP)
LastTime: PS1plate15x9+2+1=12
ThisTime: PS1plate15x9+3+1=13

Static Hold
Delt Stretch

CGBP (11-15RP)
LastTime: 175x8+3+1=12
ThisTime: 175x8+3+2=13

Barbell Tricep Stretch 75 seconds

Close Grip Pulldown (11-20RP)
LastTime: 180x7+2+3=12
ThisTime: 180x9+2+2=13

Stat.

Bent Over Rows (4-8, 9-15SS)
LastTime: 205x5, 175x12
ThisTime: 205x6, 175x12

Hang 50lbsxfailure, Lat Ins.x35

PRM
05-06-10, 5:08 pm
BB Curl (11-20RP)
LastTime: 115x9+3+3=15
ThisTime: 120x6+2+2=10

Drag neg.

DB Hammer Curl (11-20SS)
LastTime: 55x13
ThisTime: 55x15

35 second bicep stretch

Seated Calves (20-30RP)
LastTime: 85x8+5+5=18
ThisTime: 85x11+4+4=19

LifeFitness Lying Leg Curl (15-20RP*2)
LastTime: 120x11+3=14
ThisTime: 120x10+5=15

Squat (3-6SS, 20WM)
LastTime: 330x4, 245x20
ThisTime: 330x5, 250x19

Ham stretch, 60 seconds
Quad stretch, 60 seconds

PRM
05-11-10, 1:05 pm
Offset Incline DB Curl (15-20RP)
LastTime: 45x10x4+3=17
ThisTime: 45x10+5+3=18

Modified One Arm Forearm Cable Curl (15-20SS)
LastTime: 15x19
ThisTime: 15x21

Biceps 45s, Forearms 30s

Atlantis Machine Calf Raises (20-25RP)
LastTime: 250x7+5+4=16
ThisTime: 250x8+4+4=16

Assisted GHR (15-20RP)
LastTime: -20lbsx6+4+3=13
ThisTime: -20lbsx10+5+5=20

60 second ham stretch

Leg Press (6-10, 20WM)
LastTime: PS8plates35 x6, PS7plates x21
ThisTime: PS8plates35 x7, PS7plates5 x17

Quad Stretching, 60 seconds.

PRM
05-12-10, 2:42 pm
Incline Smith Bench (11-15RP)
LastTime: PS1plate40x8+3+2=13
ThisTime: PS1plate40x8+3+1=12

Might have had 9 for the first set, but lost count at 6 or 7, so I continued from 6.
Static
Incline DB Chest Stretch 40x90seconds

Shoulder Press Pin Press (11-15RP)
LastTime: 125x10+3+2=15
ThisTime: 130x8+2+2=12

Delt Stretchx30s

Dip (11-20RP)
LastTime: 45x9+3+2=14
ThisTime: 45x11+3+1=15

Negative
Tricep Stretch, 60 seconds

Pulldown (15-20RP)
LastTime: 160x8+3+3=14
ThisTime: 160x11+3+2=16

Static

Seated Cable Row (4-8, 9-15SS)
LastTime: 190x5, 165x10
ThisTime: 190x5, 165x11

50lb Hang to failure, Lat insertion stretching

Some posing.

PRM
05-14-10, 2:45 pm
CG EZ-Bar Spider Curl (15-20RP) Assuming bar = 20lbs
LastTime: 90x9+3+2=14
ThisTime: 90x9+3+2=14

Negative

KPipe Curls (15-20SS)
LastTime: n/a
ThisTime: 20x24 (20lb db)

45 seconds bicep stretch, 30+30 seconds forearm stretches

LF Calf Presses (20-30RP)
LastTime: 175x18+8+8=34
ThisTime: 190x25+8+7=40

SLDL (5-8, 9-15SS)
LastTime: 275x3, 225x7
ThisTime: 275x3, 225x10

Smith Back Squat (4-8SS, Walking DB Lunge WM)
LastTime: PS 2plates40x6, 60x19(per leg)
ThisTime: PS 2plates42.5x4, 65x19(per leg)

60 second ham stretch, 90 second quad stretch

PRM
05-17-10, 2:15 pm
DB Bench Press (11-20RP)
LastTime: 100x8+2+1=11
ThisTime: 100x8+2+2=12

Chest Stretch 35lbx90 seconds

HS Shoulder Press (15-20RP)
LastTime: PSn/a
ThisTime: PS70x14+6+4=24

Sweet mother of jesus these hit the delts hard.
Cable delt Stretchx60

CGBP (11-15RP)
LastTime: 175x8+3+2=13
ThisTime: 175x8+4+3=15

Tris were tired. Back cramped up on the 7th rep.
Barbell Tricep Stretch 60 seconds

Close Grip Pulldown (11-20RP)
LastTime: 180x9+2+2=13
ThisTime: 180x7+2+2=11

These no longer count if I don't touch my chest.
Stat.

Bent Over Rows (4-8, 9-15SS)
LastTime: n/a
ThisTime: n/a

Need a new back thickness exercise.
Hang 55lbsxfailure, Lat Ins.x35

Posing.

PRM
05-19-10, 1:29 pm
BB Curl (11-20RP)
LastTime: 120x6+2+2=10
ThisTime: 120x6+3+2=11

Drag neg.

DB Hammer Curl (11-20SS)
LastTime: 55x15
ThisTime: 60x10

35 second bicep stretch, 30+30 forearms

Seated Calves (20-30RP)
LastTime: 85x11+4+4=19
ThisTime: 85x10+6+4=20

LifeFitness Lying Leg Curl (15-20RP*2)
LastTime: 120x10+5=15
ThisTime: 120x11+4=15

These felt good.^^

Squat (3-6SS, 20WM)
LastTime: 330x5, 250x19
ThisTime: 335x4, 250x20

Ham stretch, 60 seconds
Quad stretch, 60 seconds