PR's Journey to Strength and Mass

[PRlion16]

Monday-November 2, 2009
High Density Training Wk 3
Day 14

Video of the Day


The Reason Your Sub'd


sleep: 7 hrs
workout length: 1 hr 25 min
fluid intake during workout: 2L **2 scoops PI**
Blue Gene Timing Pre-Workout: 30 min
Green Bulge Timing Pre-Workout: 30 min
White Flood Timing Pre-Workout: 20 min pre
workout quality: 7/10 **feel like I died faster than usual today**
soreness: 3/10 **Hammies**
sides: same as before (green poo :P)

Diet: TBA
Calories: 3,433
Fat: 61.2 16%
Carbs: 457 53%
Protein: 272 31%

**5 min stretching + H.S. Bar WU**

Squats Heavy-90 sec rest
135x10 (wu)
225x8 (wu)
315x6
365x5
405x2

Hammer Shoulder Press Heavy-90 sec rest
1 pltx10 (wu)
1.25 pltx8 (wu)
2 pltx6
2.25 pltx6
3 pltx4

A1: Pull-Ups (BW)
B1: Hack Squat (2 pltx2 1 pltx4)
15 min duration- 10 reps/set
6 sets each

A2: Cable Rows (135x10)
B2: Leg Curl (90x6 , 110x4)
15 min duration- 10 reps/set
10 sets each

A3: Dec Sit-Ups (12x8)
B3: Hammer Strength Shoulder Press (1 pltx6, 1.25 pltx2)
15 min duration- 10 reps/set
8 sets each

Thoughts:
I think the heavy squating got me a bit today. I was sucking wind pretty bad during the first superset. My hammies are fairly sore today, think I can get 405x3 on squat if I am fresh. I am liking teh 30 min pre timing for BG and GB and about 15-20 min pre with WF.

Blue Gene: Slight energy boost before taking WF

Green Bulge: no noticable today, just slight increase in weight so far

White Flood: increased energy and focus

[toddbz]

What's your PR with 405?
I still really like the style you train with though

[PRlion16]

Originally Posted by toddbz

What's your PR with 405?
I still really like the style you train with though

My PR is 2, I hit it for the first time a few weeks ago. Before then I had only done it for 1.

Thanks bud, I am kinda looking forward to this kind of training to be over though because it is hard as hell lulz

[toddbz]

Originally Posted by PRlion16

My PR is 2, I hit it for the first time a few weeks ago. Before then I had only done it for 1.

Thanks bud, I am kinda looking forward to this kind of training to be over though because it is hard as hell lulz

Interesting. Man when I see you do 365 they are fast as all get out. Since 2 is a grinder maybe multiple sets of singles to get used to the heavier loads?

Oh for sure. You made good use of it though. I think once you tidy up your cleans a bit those will get pretty stupid

[PRlion16]

Originally Posted by toddbz

Interesting. Man when I see you do 365 they are fast as all get out. Since 2 is a grinder maybe multiple sets of singles to get used to the heavier loads?

Oh for sure. You made good use of it though. I think once you tidy up your cleans a bit those will get pretty stupid

Yeah there is definately room for improvement in my clean form. Before that program I hadn't cleaned since Senior year of high school. My form used to be pretty legit back then, better than it is now. Hopefully I can get back to that if I start power cleaning again.

[PRMachine]

God damn 4 plates! Nice job man

[toddbz]

Originally Posted by PRlion16

Yeah there is definately room for improvement in my clean form. Before that program I hadn't cleaned since Senior year of high school. My form used to be pretty legit back then, better than it is now. Hopefully I can get back to that if I start power cleaning again.

Yeah that is definitely a technique lift. I've been working pretty diligently on it lately.
What's helped me is thinking of getting under the bar instead of bringing it up to you.
IMO from what I've seen you tend to push your feet out to wide. While yes you do need to push your feet out some, but not so much that you loose the jump off the bottom. Which is why you here the good guys stomp there feet. Then you bend the knees to 'catch' the bar.
This is a really good vid on it




Now see how slow and deliberate this guy pulls the weight to his knees? Cause that's not really the part ofthe lift where you're trying to generate speed. That's just getting it into position where you CAN begin the difficult part of the lift.

He does them so pretty

[PRlion16]

Wednesday-November 4, 2009
High Density Training Wk 3
Day 16

Video of the Day


The Reason Your Sub'd


sleep: 8 hrs 20 min
workout length: 1 hr 20 min
fluid intake during workout: 2L **2 scoops PI**
Blue Gene Timing Pre-Workout: 30 min
Green Bulge Timing Pre-Workout: 30 min
White Flood Timing Pre-Workout: 20 min pre
workout quality: 9/10 **strong**
soreness: 0/10
sides: same as before (green poo :P)

Diet:
Calories: 3,254
Fat: 60.7 16%
Carbs: 445 53%
Protein: 255.8 31%

**5 min stretching + H.S. Bar WU + shoulder band pre-hab**

BB Bench Heavy-90 sec rest
45x12 (wu)
135x12 (wu)
185x10 (wu)
205x8 (wu)
235x6
255x5
275x2

CG Bench Heavy-90 sec rest
135x10 (wu)
185x8 (wu)
205x6
235x5
255x2

A1: Dips (BW)
B1: Back Ext (BW)
15 min duration- 10 reps/set
11 sets each

A2: Inc. Chest Press Mach (110x8 130x2)
B2: Leg Ext. (170 lbs)
15 min duration- 10 reps/set
10 sets each

A3: DB Bench (45x1 55x7)
B3: Rev Trunk Twist on Swiss Ball (BW)
15 min duration- 10 reps/set
8 sets each

Thoughts:
Felt really strong today on my heavy lifts and was still able to do about the same number of sets as I did last time for the supersets this workout. Not gonna lie, 170 leg ext for 10 sets of 10 was pretty tough and I have to bump it up even more next time.

Joints, mood, and everything seems to be feeling pretty good. My shoulder that has bothered me in the past has seemed like it has gotten a fair bit better and I have not noticed it in a while.

[PRMachine]

**** son nice work out, 3 plates cgbp is wicked!

[nmsk80066]

Originally Posted by PRMachine

**** son nice work out, 3 plates cgbp is wicked!

was thinking the same thing! close to your regular bench lol, awesome work you are putting in man

[PRlion16]

Originally Posted by PRMachine

**** son nice work out, 3 plates cgbp is wicked!

Originally Posted by nmsk80066

was thinking the same thing! close to your regular bench lol, awesome work you are putting in man

haha that was a typo man. Last set was with 255. I just copy and paste from my old workout and must have forgot to delete that part lulz

[toddbz]

Nice benching! 275x2 is bad ass

[PRlion16]

Friday-November 6, 2009
High Density Training Wk 3
Day 18

Video of the Day


The Reason Your Sub'd


sleep: 9 hrs 00 min
workout length: 1 hr 30 min
fluid intake during workout: 2L **2 scoops PI**
Blue Gene Timing Pre-Workout: 30 min
Green Bulge Timing Pre-Workout: 30 min
White Flood Timing Pre-Workout: 20 min pre
workout quality: 9/10 **strong**
soreness: 2/10 (chest)
sides: noticing my metabolism has been like crazy fast lately

Diet:
Calories: 3,214
Fat: 41.9 12%
Carbs: 428.9 53%
Protein: 282.1 35%

**5 min stretching + H.S. Bar WU + shoulder band pre-hab**

Deads Heavy-90 sec rest
135x8 (wu)
225x6 (wu)
315x3 (wu)
365x3
385x2
405x1
425x1 **PR**

Seated DB Military-90 sec rest
45x10 (wu)
65x8 (wu)
80x6
95x5
100x3

A1: DB Deads (65 lbs)
B1: Push Press (135x4, 145x4)
15 min duration- 10 reps/set
8 sets each

A2: Lying DB Tri Ext (30 lbs)
B2: EZ Preacher Curl (45x5 65x3)
15 min duration- 10 reps/set
8 sets each

A3: Ab Roll Out (BW)
B3: DB Side Laterals (25 lbs)
15 min duration- 10 reps/set
11 sets each

Thoughts:
Huge pump and focus today. Strength felt really good today too. Having my shoulder not bothering me while hitting shoulders is also starting to get really nice. I was having to cut short on weight/reps before but I feel like I can finally hit it full force.

Noticing that my quads are a but more cut up and my back seems to be a little leaner. I am half way though the log, and I am liking they results thus far.

[PRlion16]

Originally Posted by toddbz

Nice benching! 275x2 is bad ass

Thanks bud, I think I got 3 in me next time. I did a good bit of reps before I hit that

[PRMachine]

**** son them some heavy ass deads! Very nice.

[krives55]

Shiiiittt.... I have some catching up to do.

[MKW]

Sick workout man, crazy deads. BTW, that video was sick. Where does he post? I'd love to follow along on that.

[PRlion16]

Originally Posted by PRMachine

**** son them some heavy ass deads! Very nice.

Originally Posted by krives55

Shiiiittt.... I have some catching up to do.

Originally Posted by MKW

Sick workout man, crazy deads. BTW, that video was sick. Where does he post? I'd love to follow along on that.

Appreciate it guys. I got it pretty easy, will prob try to beat it in 2 weeks.

here is the link to Levrone's youtube account where he posts his vids up
http://www.youtube.com/user/levrone2000

[nmsk80066]

wow man, that is a heavy single! i can see 500 not far off

[MKW]

Originally Posted by PRlion16

Appreciate it guys. I got it pretty easy, will prob try to beat it in 2 weeks.

here is the link to Levrone's youtube account where he posts his vids up
http://www.youtube.com/user/levrone2000

Thanks man. I googled him and found http://levronereport.com/. Tons of great videos, this guy is great. Great info specifically in the nutritional entries.

[toddbz]

Originally Posted by PRlion16

Appreciate it guys. I got it pretty easy, will prob try to beat it in 2 weeks.

Nice! Nothing like hitting a PR and it being easy. Telling ya 450 in the books.

[PRlion16]

Monday-November 9, 2009
High Density Training Wk 3
Day 21

Video of the Day

haha made me lul

The Reason Your Sub'd


sleep: 7 hrs 00 min
workout length: 1 hr 30 min
fluid intake during workout: 2L **2 scoops PI**
Blue Gene Timing Pre-Workout: 30 min
Green Bulge Timing Pre-Workout: 30 min
White Flood Timing Pre-Workout: 20 min pre
workout quality: 9/10 **strong**
soreness: 2/10 (hams)
sides: noticing my metabolism has been like crazy fast lately

Diet:
Calories: 3,158
Fat: 53.6 15%
Carbs: 429 53%
Protein: 254.3 32%

**5 min stretching + H.S. Bar WU + shoulder band pre-hab**

Squats Heavy-90 sec rest
135x10 (wu)
225x8 (wu)
315x10
345x4
365x6 (+1 spot)

Hammer Strength Shoulder Press Mach-90 sec rest
1 pltx10 (wu)
1.25 pltx8 (wu)
2 pltx6
2.25 pltx6
3 pltx5 **PR**

A1: Hacks (1 pltx3, 2 pltx3)
B1: Pull-ups (BW)
15 min duration- 10 reps/set
6 sets each

A2: Cable Rows (135x6 150x2)
B2: Leg Curls (90x4 110x5)
15 min duration- 10 reps/set
9 sets each

A3: Hammer Strength Shoulder Press (1 pltx5 1.25 pltx4)
B3: Dec Sit Ups (12 lbs)
15 min duration- 10 reps/set
9 sets each

Thoughts:
Today was a good day. I put up the weight I wanted to today on all the lifts and felt like I did a good job at working the muscles I was trying to work. Pump was average today, nothing uber special. I am beating my previous weeks numbers each weeks so I can't complain. I have a huge genetics test that I have to study for, over about 150 pages in the textbook, so I am going to keep this short. Looking forward to the rest of the week.

[PRlion16]

Originally Posted by toddbz

Nice! Nothing like hitting a PR and it being easy. Telling ya 450 in the books.

thanks man

[toddbz]

Nice freakin squats!!!
Oh and nice ummmm ladies

[nmsk80066]

Originally Posted by toddbz

Nice freakin squats!!!
Oh and nice ummmm ladies

x1000 on both

[PRlion16]

Wednesday-November 11, 2009
High Density Training Wk 4
Day 23

Video of the Day

Cutler Killin it

The Reason Your Sub'd


sleep: 7 hrs 20 min
workout length: 1 hr 35 min
fluid intake during workout: 2L **2 scoops PI**
Blue Gene Timing Pre-Workout: 30 min
Green Bulge Timing Pre-Workout: 30 min
White Flood Timing Pre-Workout: 20 min pre
workout quality: 8/10 **got through but felt tired faster than normal**
soreness: 3/10 (Quads)
sides: get excited really easily lately if you know what I mean

Diet:
Calories: 3,158
Fat: 53.6 15%
Carbs: 429 53%
Protein: 254.3 32%

**5 min stretching + shoulder band pre-hab**

Inc. DB Bench Heavy-90 sec rest
45x10 (wu)
65x8 (wu)
85x10
95x8
110x5 *PR**

Dec. CG BB Bench-90 sec rest
1 pltx10 (wu)
1.25 pltx8 (wu)
2 pltx6
2.25 pltx6
3 pltx5 **PR**

A1: Back Ext. (BW)
B1: Dips (BW)
15 min duration- 10 reps/set
12 sets each

A2: Leg Ext (190x10)
B2: Inc. Mach Chest Press (110x7, 130x3)
15 min duration- 10 reps/set
10 sets each

A3: DB Bench (45x1, 60x6)
B3: Rev. Swiss Ball Trunk Twist (BW)
15 min duration- 10 reps/set
7 sets each

[nmsk80066]

wow man you must be close to maxing the DB's

[PRMachine]

That`s some heavy ass incline db man, sweet jesus

[toddbz]

Once again, nice pressing.
Next time on flat give this a try.
your first 2 warm ups
85 x 5
95 x 3
then working

I bet there will be multi sets of 5 with those big MFers
But sweet heysues you are getting strong!!

[PRlion16]

Friday-November 13, 2009
High Density Training Wk 4
Day 25

Video of the Day

Mostly just for the very beginning haha

The Reason Your Sub'd


sleep: 4 hrs **read thoughts**
workout length: 1 hr 30 min
fluid intake during workout: 2L **2 scoops PI**
Blue Gene Timing Pre-Workout: 30 min
Green Bulge Timing Pre-Workout: 30 min
White Flood Timing Pre-Workout: 20 min pre
workout quality: 7/10 **not terrible**
soreness: 0/10
sides: none really noticed today

Diet: **been a hectic day with the grocery store being out of the chicken I get so I have just been trying to get by for today, prob pretty close to these numbers**
Calories: 3,158
Fat: 53.6 15%
Carbs: 429 53%
Protein: 254.3 32%

**5 min stretching + H.S. Bar W.U.**

Deads Heavy-90 sec rest
135x10 (wu)
225x8 (wu)
315x6
365x5
385x2
405x1
425x1 (no straps on any lift)

DB Seated Military Heavy-90 sec rest
45x10 (wu)
65x8
85x6
100tx3
---drop set---
80x3

A1: DB Deads (65 lbs)
B1: BB Push Press (135x3 155x1 185x1)
15 min duration- 10 reps/set
8 sets A1
5 sets B1

A2: Preacher Curls (65x4 45x4)
B2: Inc. Mach Chest Press (35x3 30x5)
15 min duration- 10 reps/set
8 sets each

A3: DB Side Laterals (25x11)
B3: Ab Roll Outs (BW)
15 min duration- 10 reps/set
11 sets each

Thoughts:
Got a pretty good pump today but I felt a bit tired from not getting much sleep last night. Roomies decided it would be fun to play beer pong at 3 am and I had a 8 am class so I only ended up getting like 4 hrs of good sleep. Happy my strength still seemed to be there. Got about 1 more week left, looking forward to seeing the final numbers for weight and bf%