JDJ's P/RR/S Journal-Heavy Metal Style

[jdjprimer19]

JDJ's Metal Album of the Day: After the Burial-Rareform

Introduction: After several months of inconsistency & starting a new career in nursing, I am ready to re-dedicate my time and effort to making consistent gains. The main website for this particular routine can be found here:

http://prrstraining.com/hires.htm

I won't breakdown how the routine works because everything you need to know is in the link. For those of you who have a grasp on the concepts of Power/Rep Range/Shock or are interested in giving this a try, feel free to follow along.

I chose to hit shoulders on day 1 because they are my weakest body part. Don't be alarmed to see a mini-shoulder workout on a second day to bring up this lagging area.

The great thing about this routine is that rep ranges are changed each week using undulated periodization. I will change exercises every 6-9 weeks & most likely have a deload week after each 3 week cycle to prevent burnout & overtraining. Over time, I may use antagonist pairings (push/pull) for better body symmetry if glaring weaknesses are noticed (and time constraints are present) down the road. This will be a journal that constantly evolves maintaining the rule of thumb: progressive overload. Exercises will be swapped and switched to keep the progression going.

Large muscle groups will be between 8-12 sets
Small muscle groups will be between 4-8 sets

The workout will look as follows for the next 6-9 weeks:

Monday-Shoulders/Triceps
Tuesday- Legs/Calves
Wednesday- OFF
Thursday- Chest/Biceps
Friday-Back/Calves/Mini-Shoulders
Saturday-OFF
Sunday-OFF




Week 1: Power
Reps: 4-6
Rest: 3-5 Minutes
Tempo: 3-4/0/x
Exercises: Compound

M-Shoulders/Triceps

Military Press 3x4-6
Upright Rows 3x4-6
Dumbbell Laterals 3x4-6
Close Grip Bench 2-3x4-6
Weighted Dips 2-3x4-6
Seated EZ Bar Extensions 2x4-6

T-Legs/Calves

Squats 3x4-6
Close Stance Leg Press 3x4-6
Stiff Legged Deadlifts 3x4-6
Glute Ham Raises 2-3x4-6
Standing Calf Raises 3x4-6
Seated Calf Raises 3x4-6

Th-Chest/Biceps

Barbell Incline Press 3x4-6
Dumbbell Bench Press 3x4-6
Heavy Decline Flyes 3x4-6
Standing Barbell Curls 2-3x4-6
Reverse Curls 2-3x4-6
Preacher Curls 2x4-6

F-Back/Calves/Mini-Shoulders

Bent Over Barbell Rows 3x4-6
Behind Neck Chins 3x4-6
Wide Grip Seated Rows 2x4-6
Barbell Shrugs 2x4-6
Standing Calve Raises 2-3x4-6
Seated Calve Raises 2-3x4-6

Week 2: Rep Range
Reps: 7-9, 10-12, 13-15
Rest: 2-3 minutes
Tempo: 2/1/2/1***
Exercise: Compound/Iso/Machine or Cable

M-Shoulders/Triceps

Dumbbell Shoulder Press 3x7-9
Bent Over Laterals 2-3x10-12
One Arm Cable Side Laterals 2x13-15
Bench Dips (weighted) 3x7-9
Kickbacks 2-3x10-12
Reverse Pushdowns 2x13-15

T-Legs/Calves

Sumo Deadlifts 3x7-9
Wide Stance Leg Press 3x10-12
Leg Extensions 2-3x13-15
Lying Leg Curls 2-3x13-15
Standing Calve Raises 2x7-9 (Toes in & Out)
Seated Calve Raises 2x10-12 (' ')
Reverse Calve Raises 1-2x13-15

Th-Chest/Biceps

Barbell Bench Press 3x7-9
Incline Dumbbell Press 3x10-12
Cable Crossovers 2-3x13-15
Standing Drag Curls 2-3x7-9
Concentration Curls 2-3x10-12
Cable Curls 2x13-15

F-Back/Calves/Mini-Shoulders

Weighted Chins 3x7-9
One Arm Dumbbell Rows 3x10-12
Pullovers 2x13-15
Bent Over Cable Laterals 2x13-15
(Same Calve Workout as Tuesday)

Week 3: Shock Week
Reps: 8-10, Dropset, 6
Rest: Cardio & Mental Recovery
Tempo: 1/0/1
Exercises: Compound/Isolation/Machine or Cable

M-Shoulders/Tri's

Seated Side Laterals/Behind Neck Presses 2x8-10
Wide Grip Upright Rows/Face Pulls 2x8-10
Alternating One-Arm Dumbbell Press (Arnold Presses) 1x8-10, Drop, 6-8
Pushdown/Close Grip Bench 2x8-10
Decline EZ Bar Extensions/One-Arm Reverse Pushdowns 1-2x8-10
Weighted Bench Dips 1x8-10, Drop 6-8

T-Legs/Calves

Front Squats/One-legged Extensions 2x8-10
Dumbbell Lunges/Lying Leg Curls 2x8-10
Leg Presses 1x8-10, Drop, 6-8
Seated Calve Raises/One-Legged Standing Calve Raises 3x8-10

Th-Chest/Biceps

Decline Bench Press/Pec Deck Flyes 2x8-10
Incline Smith Machine Press/ Chest Dips 2x8-10
Machine Bench Press 1x8-10, Drop, 6-8, Drop, 6-8
Wide Grip Barbell Curls/Machine Curls 1-2x8-10
Incline Hammer Curls/Wrist Curls 1-2x8-10
Single Arm Cable Curls, 1x8-10, Drop, 6-8

F-Back/Calves/Mini-Shoulders

Stiff Arm Pulldowns/Reverse Grip Bent Row 2x8-10
Chins/Close Grip Pulldowns 2x8-10
Seated Rows 1x8-10, Drop, 6-8
One arm Bent Lateral Raises 2x8
(Calves Same as Tue)

[jdjprimer19]

Here is the link to the cardio routine I will be following after the first 9 week bulk phase:

http://www.t-nation.com/free_online_...unning_man&cr=

Author is Christian Thib.

During my bulk phase I will be performing GPP (General Physical Preparedness) twice a week on off days. Here is the link:

http://www.t-nation.com/free_online_...g/gpp_asap&cr=

Author is Chad Waterbury.




Here are the Supplements I am taking:

Precision Whey Protein
Multi-Vitamin
Fish Oil
Higher Power Micronized Creatine
Cytosport Muscle Milk

(I am a little limited on money until I take boards, so I will update you on changes.)

That's all folks. This routine gets underway on Monday, so tune in and leave comments as necessary. Advice & motivation are always appreciated.

[jdjprimer19]

For anyone interested, here is the mass building diet I will be following. I calculated this to suit my individual needs.

Carb Cycling

BMR: 1924.4 calories

1924.4 x 1.6 (moderate activity level) = 3079.04 calories (maintenance level)

Ecto/Meso body type increase by 25% = 3,848.8 calories to bulk



2 High Carb Days: 262.5g protein, 481.1 g carbs, 97.2 g fat
2 Moderate Carb Days: 262.5 g protein, 384.88 g carbs, 97.2 g fat
3 Low Carb Days: 262.5 g protein, 288.6 g carbs, 97.2 fat

Per Meal: 43.75 grams protein divided by 6 meals & 32.4 grams fat divided by 3 meals

High Carb Days per Meal: 120.4 grams breakfast, 120.4 PWO, 120.4 1hr PWO, 120.4 g spread out

Moderate Carb Days per Meal: 96.22 grams breakfast, 96.22 PWO, 96.22 1 hr PWO, 96.22 g spread out

Low Carb Days per Meal: 72.15 grams breakfast, 144.3 g after GPP, 72.15 g lunch


(If no gains are made after 2-3 weeks, increase PWO meal by 25 grams P+C. If no progress is made after this increase add another 25-30 grams during breakfast and so on. In order to lose weight, I simply drop 20g carbs per day or give myself a total cut of 10% in overall calories)

Note: 50% of carbs during suggested cycling are supposed to be taken during the PWO meal, however 200 grams is excessive, so this will be split up.

[jdjprimer19]

Tomorrow is the beginning of workout #1, so I figured I would post my current measurements to mark my progress:

Height: 6'2.3" (1.89 m) <<Flat-footed, no shoes
Waist: 33''
Weight: 175 lbs <<<Fast metabolism has caused me to shed several.
Thighs: 22" (55.88 cm)
Bodyfat: 8.4% (Irrelevant at this point because the goal is to bulk)
Calves: 15.25" (38.74 cm)
Chest: 39.25" (99.70 cm)
Forearms: 10.5''
Arms: 13.5" (34.29 cm)<<< Relaxed state
Shoulders: 48.5" (123.19 cm)
Hips: 39''
Neck: 17" (43.18 cm)

I will have Before photo's posted sometime tomorrow.

[dragonoids]

First to be here Looks interesting and definitely following along

Cheers and subbed!

Regards
Clement

[jdjprimer19]

I will not be posting every meal, since I've done logs in the past and can take a mental note on how much is consumed per meal (though I will during my ripped phase), but...for those curious today is a moderate carb day. So this means I need to consume 96.22 grams for breakfast, the same through 2 of my PWO meals, and 96.2 spread out through the day. My protein and fat intake does not vary with fat spread out 32.4g per meal 3x day and protein 43.75g 6x day. Low glycemic carbs in the morning (had oatmeal and whole grain Ezekiel bread), and higher glycemic carbs after my workouts. I simply know what I am putting into my body at what meal and try to keep the very last meal of the day devoid of carbs before bedtime.

[jdjprimer19]

JDJ's Metal Album of the Day: Fates Warning-No Exit

Monday Week 1, Power

Reps:4-6
Rest:3-5 minutes
Tempo: 3-4/0/x
Exercises: Compound


M-Shoulders/Triceps

Military Press (Seated)
5x120
5x120
5x120 (Assistance past sticking point on rep 5)

Upright Rows
6x85
6x85
6x85

Dumbbell Laterals
6x20
6x20
6x20

Close Grip Bench Press
5x165
5x165
5x165 (Slight assistance past sticking point on last rep)

Weighted Dips (Full Extension, Body Upright)
6xBW+45
5xBW+45

Seated EZ Bar Extensions (Substituted for Dumbbell because of crowd)
5x60
5x60


Notes: Overall, a great workout. I definitely went lighter than previous maxes, but since I slacked off this summer I lost a good 10lbs of mass. Not to mention, the 3-4 second eccentric portion of each rep makes it much harder to explode upward. I stayed between the 4-6 rep range mark, stopping at a point each set where I could not perform another rep with perfect form & was just short of failure.

Mood: 5/5. Day #1 is always motivation.

Supplements:
Controlled Labs Glycergrow Pre-workout
Whey Protein PWO

(Creatine is on it's way. Slim spendings for now, but this will change.)


Once I repeat this workout the following power week cycle, I will simply increase the weight by 2.5-5% or improve to 6 reps.

[jdjprimer19]

Here are some before pictures as promised. Very amateur and of course a little bit of cheating due to the light, but it gives me something to compare to down the road.

[dragonoids]

can't wait to see the end products of hard work down the road!

Cheers!

[jdjprimer19]

Tuesday Week 1, Power

Reps:4-6
Rest:3-5 minutes
Tempo:3-4/0/x
Exercises: Compound

T-Legs/Calves

Squats
5x225
5x225
5x225

Close Stance Leg Press
5x450
5x450
5x450

Stiff Legged Deadlifts
6x155
6x155
6x155

Glute Ham Raises (Lat Pulldown Station)
5xBW+25 (Lighter the weight, more difficult the exercise)
5xBw+25

Standing Calve Raises
6x230 (Regular Stance)
6x230 (Toes In)
6x230 (Toes Out)

Seated Calve Raises
6x180 (Regular Stance)
6x180 (Toes In)
6x180 (Toes Out)

Notes: It was a great leg workout today. I have done much heavier on squats, but lowering slowly at 3-4 seconds then trying to explode up is a grueling task. I also have to work on hamstring and glute flexibility in order to achieve that perfect form, so before I jump higher with ugly form I want to correct some flexibility issues. Being tall does not help the situation. Everything else went smoothly today, so I am looking forward to Thursday's workout.

Mood: 5/5 Day #2, still fresh.

Supplements:
Multi in AM
Fish oil during P+F meals
Controlled Labs GlycerGrow Pre-workout
Higher Power Micronized Creatine Pre & Post (loading it)
Whey Post-workout

[jdjprimer19]

can't wait to see the end products of hard work down the road!

Cheers!

Thanks bud! Greatly appreciate it.

[dragonoids]

haha, no problem man! That is an awesome leg workout there! I think I'll include the stiff-legged deadlifts soon into my workouts as well. Hopefully it'll fit. Keep up the great work man!

[jdjprimer19]

Week 1 Wednesday, GPP (General Physical Preparedness)

I. Jump up to pull-up bar, complete one rep, drop down to haunches (squat position) immediately drop straight to the floor & complete 1 push-up. Jump back up to pull-up bar and repeat for 60 seconds.

Completed 2 cycles, 60 second each, 120 second rest interval in between

II. Lie on your back, arms extended. Sit up to situp position and then immediately spring to your feet with the help of your arms. Jump as high in the air as you can, squat back down to the ground and repeat for 60 seconds.

Completed 2 cycles, 60 second each, 120 second rest interval in between

III. Body weight lunges, fingers locked behind head. Continue for 60 seconds straight. No foward lean of the body.

Completed 2 cycles, 60 second each, 120 second rest intervals

Here is the link to further clarify:

http://www.t-nation.com/free_online_...g/gpp_asap&cr=

(Notice in the link you perform these for 120 seconds straight. You better be in shape is all I can say. I cut them down to 60 and I am still gasping for air.)

[jdjprimer19]

JDJ's Metal Album of the Day: Arsis-We Are The Nightmare

Thursday, Week 1 Power

Reps:4-6
Rest:3-5 minutes
Tempo:3-4/0/x
Exercises: Compound

Th-Chest & Biceps

Barbell Bench Press
4x205
4x205
4x205

Dumbbell Incline Press
5x65
5x65
4x65

Decline Flyes
5x35
5x35
5x35

Standing Barbell Curls
6x85
6x85
6x85

Reverse Curls
6x45
6x45
6x45

Preacher Curls
4x75
4x75

Notes: Today was a rather good workout, but it made me realize how much strength I've lost since last years 5x5 and Westside Barbell Routine. Back in February I was putting up 265x3 on flat bench, but today struggled with 205. However, I have to keep in mind descending at a slow 4 seconds makes the lift much more difficult.

There are a few exercises that I will increase 5-10 lbs because they seemed too light, such as barbell curls. Others I will probably attempt 6 reps before making a jump.

Mood: 5/5 Week 1, still pumped

Supplements:
Multi-vitamin
Controlled Labs GlycerGrow Pre-workout
Higher Power Micronized Creatine Pre & Post (Loading phase)
Whey Protein PWO

[dragonoids]

JDJ's Metal Album of the Day: Arsis-We Are The Nightmare

Thursday, Week 1 Power

Reps:4-6
Rest:3-5 minutes
Tempo:3-4/0/x
Exercises: Compound

Th-Chest & Biceps

Barbell Bench Press
4x205
4x205
4x205

Dumbbell Incline Press
5x65
5x65
4x65

Decline Flyes
5x35
5x35
5x35

Standing Barbell Curls
6x85
6x85
6x85

Reverse Curls
6x45
6x45
6x45

Preacher Curls
4x75
4x75

Notes: Today was a rather good workout, but it made me realize how much strength I've lost since last years 5x5 and Westside Barbell Routine. Back in February I was putting up 265x3 on flat bench, but today struggled with 205. However, I have to keep in mind descending at a slow 4 seconds makes the lift much more difficult.

There are a few exercises that I will increase 5-10 lbs because they seemed too light, such as barbell curls. Others I will probably attempt 6 reps before making a jump.

Mood: 5/5 Week 1, still pumped

Supplements:
Multi-vitamin
Controlled Labs GlycerGrow Pre-workout
Higher Power Micronized Creatine Pre & Post (Loading phase)
Whey Protein PWO

haha, great workout there man! "5/5 Week 1, still pumped" <-I am sure you'll be pumped throughout the cycle! Keep up the great work mate!

[jdjprimer19]

JDJ's Metal Album of the Day: Abysmal Dawn-Programmed to Consume

Friday, Week 1 Power

Reps:4-6
Rest:3-5 minutes
Tempo:3-4/0/x
Exercises: Compound

I accidentally overlooked the routine and wrote down Rep Week's workout over Power. So to compensate, I kept the reps low & improvised.

F-Back/Calves/Mini-Shoulders

Weighted Pull-ups
6xBW+35
6xBW+35
6xBW+35

Seated Cable Rows
6x145
6x145
6x145

Pulldowns Behind Neck
6x112.5
6x112.5
6x112.5

Alternating Dumbbell Presses
6x40
6x40

Standing Calve Raises
6x230
6x230
6x230

Seated Calve Raises
6x180
6x180
5x180

Notes: I was a little ticked considering I didn't write down Power week before leaving. It was a really good workout, but I happened to look at the following week. I just improvised and picked exercises as I went. So, next time power week is cycled you will see a different set of exercises.

Mood: 4/5, slighty frustrated.

Supplements:
Multi-vitamin
Glycergrow Pre-workout
Higher Power Micronized Creatine Pre & Post
Whey Protein PWO

[jdjprimer19]

Saturday, Week 1 Power

P90X Ab Ripper X followed by Hamstring and Shoulder Stretches

Instead of performing GPP today, I performed P90X's ab ripper to the best of my ability which is approximately 15 minutes long. This is roughly the same time it takes to perform GPP. Anything short to keep the fat gains off during this bulk phase will do.The cardio sessions will come into play during my ripped phase.

My body is still adjusting to the night routine, so it will take a few more days to get caught up. This first week has been great. I just need to keep this up along with my studying so I can pass my boards & get started as an RN.


I also forgot to mention that my weight right now is sitting at about 180.2 lbs. 3-4 weeks ago I was sitting at 175, so I am slowly gaining the weight back that I once had.

[jdjprimer19]

JDJ's Metal Album of the Day: Opeth-Watershed

Monday, Week 2 Rep Range

Reps: 7-9, 10-12, 13-15
Rest: 2-3 minutes
Tempo: 2/1/2/1***
Exercise: Compound, Isolation, Machine or Cable

M-Shoulders/Triceps

Dumbbell Shoulder Press
9x55
7x60
7x60

Bent-Over Laterals
12x15
12x15
12x15
(One burn out set using 10's)

One-Arm Cable Side Laterals
13x20
13x20
10x20

Bench Dips (Weighted)
9xBW+135
9xBW+135
9XBW+135

Kickbacks
10x25
10x25

Reverse Pushdowns
15x40
15x40
15x40

Notes: I had a good workout today and a great pump. Only thing I may change during Rep week on the next cycle is to perform Dumbbell Shoulder Presses on a flat bench with the back straight up as opposed to one of the chairs. The reason for this is that it forces you to maintain strict form and it doesn't allow you to hyperextend your back as much. The rest of the exercises will increase in weight and/or reps.

Mood: 5/5 Week 2, still pumped

Supplements:
Multi-vitamin
Glycergrow Pre-Workout
White Flood Pre-Workout
Higher Power Micronized Creatine Pre & Post
Whey Protein PWO

(My weight is now sitting at 182.6lbs. I know that this quick increase is from water weight, but there is a lot of heavy eating & rest that comes with it.)

[jdjprimer19]

JDJ's Metal Album of the Day: Kalmah-For the Revolution

Tuesday, Week 2 Rep Range

Reps: 7-9, 10-12, 13-15
Rest: 2-3 minutes
Tempo: 2/1/2/1***
Exercise: Compound, Isolation, Machine or Cable

T-Legs/Calves

Sumo Deadlifts
(Warm-up)
7x275
7x275
7x275

Wide Stance Leg Press
10x450
10x450
10x450
(*Read Note)

Leg Extensions
15x125
15x125
13x125

Lying Leg Curls
15x100
15x100
13x100

Standing Calve Raises (Smith Machine)
10x285
10x285
10x285

Seated Calve Raises
10x140
10x140
10x140

Reverse Calve Raises (Tibialis Raises)
15xBW

Notes: I chose Sumo DL's over conventional because it focuses more on the hamstrings and glutes (along with flexibility because of the wide stance. I can definitely feel the soreness in my groin area right now). Now you won't see too many people at 6'3 performing sumo's since it's usually geared more towards shorter fella's with long arms, but it just feels more natural to me. I need to greatly improve my hamstring to quad ratio in order to prevent injury down the road. Strengthening this area will also help improve my squat form.

During Wide Stance Leg Presses I was able to press 450lb with ease compared to last weeks Close Stance Presses. I had the adjustable back setting at a higher angle. Last week I had it set at less than a 30 degree angle and this allowed my legs to travel farther down to my chest. The only problem with last week, is that the extra distance put more strain on my back during the positive portion of the lift. The extra distance makes the lift harder as well. I will try to consistently keep it at the same angle from now on.

(A lot of strength coaches such as Poliquin & and Cosgrove see this exercise as useless because it's considered nonfunctional strength. This means that nothing performed in daily life or in the athletic world really mimic this exercise. They are certainly right. However, the purpose of rep range week is hypertrophy and this exercise does just that. In fact, most isolation exercises are useless in terms of functional strength, but for those into the sport simply for the aesthetic appeal, they are essential.)


As far as leg curls & extensions are concerned, depending on the gym you are at really depends on the weight used along with the brand of equipment. Some locations the cables are real loose and you can rep out 150 with ease, and at other places the cables are real tight making 110 a chore. The equipment we have at the rec are Cybex machines.

I went heavier than power week on Standing Calve Raises simply because the only platform we were able to obtain was not as high as last weeks and our ROM was shorter. From now on I will use the Cybex Machine for Standing Calve Raises as opposed to the Smith Machine.

Mood: 5/5

Supplements:
Multi-vitamin
Glycer-Grow Pre-workout
Higher Power Micronized Creatine PWO
Precision Amino Liquids PWO
Whey Protein PWO

[jdjprimer19]

Wednesday, Week 2 GPP

I. Jump up to pull-up bar, complete one rep, drop down to haunches (squat position) immediately drop straight to the floor & complete 1 push-up. Jump back up to pull-up bar and repeat for 60 seconds.

Completed 2 cycles, 60 second each, 120 second rest interval in between

II. Lie on your back, arms extended. Sit up to situp position and then immediately spring to your feet with the help of your arms. Jump as high in the air as you can, squat back down to the ground and repeat for 60 seconds.

Completed 2 cycles, 60 second each, 120 second rest interval in between

III. Body weight lunges, fingers locked behind head. Continue for 60 seconds straight. No foward lean of the body.

Completed 2 cycles, 60 second each, 120 second rest intervals

[jdjprimer19]

JDJ's Metal Album of the Day: Death Angel-Act III

Thursday, Week 2 Rep Range

Reps: 7-9, 10-12, 13-15
Rest: 2-3 minutes
Tempo: 2/1/2/1***
Exercise: Compound, Isolation, Machine or Cable

Th-Chest/Biceps

Incline Barbell Press
7x165
8x165
7x165 (Slight assistance 7th rep)

Dumbbell Bench Press
10x70
10x70
10x70 (Slight assist 10th rep)

Machine Flyes (Substituted this for cables, too crowded to get near the cables)
13x100
13x100
13x100

Standing Drag Curls
7x75
7x75
7x75

Concentration Curls
10x25
10x25
10x25

Standing Cable Curls
15x85
15x85

Notes: This was a rather good workout. I will definitely be able to increase the weight on some of these exercises the next cycle around. Of course with cables, it all depends on the machines. If I were at another gym 85 might be a struggle for cable curls. The one thing I enjoy about rep week is the pump you receive. I forgot how great of a feeling it is to perform higher reps after months of ramping with Starr's 5x5 . I am slowly getting my strength back and gaining the weight that I have lost.

The next 6 week cycle will include more functional compound movements such as conventional deadlifts, push presses or cuban presses, box squats, etc. I included a few too many isolations this go around.

Mood: 5/5. It's just week 2 and I still feel great.

Supplements:
Multi-vitamin
Glycer-Grow Pre-workout
Higher Power Micronized Creatine PWO
Precision Amino Liquids PWO
Whey Protein PWO

[dragonoids]

great chest workout there! Think I'll feel the same after following the second cycle of the madcow's 5x5 though deloading. Keep it up mate

[jdjprimer19]

great chest workout there! Think I'll feel the same after following the second cycle of the madcow's 5x5 though deloading. Keep it up mate

Madcow got my max lifts up faster than any routine I've ever done aside from Westside Barbell. Enjoy the gains!

[jdjprimer19]

JDJ's Metal Album of the Day: Carnal Forge- Testify For My Victims

Friday, Week 2 Rep Range

Reps: 7-9, 10-12, 13-15
Rest: 2-3 minutes
Tempo: 2/1/2/1***
Exercise: Compound, Isolation, Machine or Cable

F-Back/Calves/Mini-Shoulders

Behind Neck Chins
9xBW
9xBW
9xBW

One Arm D-Bell Rows
12x70
12x70
12x70

Dumbbell Pullovers
13x70
13x70

Bent Over One Arm Cable Laterals
15x10
15x10

Standing Calve Raises (Machine)
10x240 (Regular Stance)
10x240 (Toes In)
10x240 (Toes Out)
10x240 (' ')
10x240 ( )
10x240 ( )

*Extra*

One-Arm Dumbbell Presses (Seated on Swiss Ball)
15x30 <<< Both Arms
15x30 <<< Second Set for R Side, weak point training

Notes: It was a great workout today. The Pullovers were a great finisher for the back. It absolutely destroyed my Lats. I performed only Standing Calve Raises today considering I need to put mass on my calves before I worry about muscle separation. The extra set for shoulders was to pump out a few more reps on my right side considering I am a lefty and naturally weaker on the right side. Unilateral sets are great for bringing up the weak side.

Mood: 5/5

Supplements:
Multi-vitamin
Glycer-Grow Pre-workout
Higher Power Micronized Creatine PWO
Precision Amino Liquids PWO
Whey Protein PWO

[jdjprimer19]

JDJ's Metal Album of the Day: Meshuggah-Obzen

Monday, Week 3 Shock

Reps: 8-10, Pre-exhaustion Superset, Post-exhaustion Superset, Dropset, 6-8 more reps
Rest: Cardio & Mental Recovery
Tempo: 1/0/1
Exercises: Compound, Iso, Machine, or Cable

M-Shoulders/Tri's

Seated Side Laterals/Behind Neck Barbell Press
10x20/10x115
10x20/10x105
10x20/10x95 (Couldn't maintain weight, hence the drop each set)

Wide Grip Upright Rows/Face Pulls
10x105/10x30
10x105/10x30

Alternating One-Arm Arnold Presses
10x50, Drop, 5x40
10x40, Drop, 6x30

Tricep Dips (Weighted)/Rope Pushdowns
10xBW+35/10x40
10xBW+35/10x40

Close Grip Bench
10x165
8x165

Reverse Pushdowns
10x40
10x40

(Had two perform these 2 separate because the gym was much to crowded to do a superset)

Skull Crushers
8x65, Drop, 3x55, Drop, 4x45

Notes: This workout didn't necessarily follow the exact rep scheme in bold. It was our first experience with Shock week, so we improvised a bit based off our fatigue. First off, I meant to do only 2 sets of the first shoulder superset. I was definitely fatigued because of the lower weight, but didn't have the greatest pump. I decided to perform one extra set.

Another instance you will see is that my Close Grip Bench & Reverse Pushdowns were performed separately. They are on opposite sides of the gym, and on Monday nights supersets are near impossible to perform for certain exercises. Also, once again I forgot to write down the tricep portion of the workout. I followed the guidelines, but used different exercises than I had planned. It is okay because the pump I received was great.

Mood: 3.5/5. I lost a pound over the past few days of work. It had been really busy, and I missed a meal 2 nights in a row. It is a little disheartening, but I can't let something small like that hinder my workouts or motivation.

Supplements:
Multi-vitamin
Glycer-Grow Pre-workout
Higher Power Micronized Creatine PWO
Precision Amino Liquids PWO
Whey Protein PWO

[jdjprimer19]

JDJ's Metal Album of the Day: Amorphis-Eclipse

Tuesday, Week 3 Shock

Reps: 8-10, Pre-exhaustion Superset, Post-exhaustion Superset, Dropset, 6-8 more reps
Rest: Cardio & Mental Recovery
Tempo: 1/0/1
Exercises: Compound, Iso, Machine, or Cable

Legs/Calves

Front Squats/One-Legged Extensions
8x165/10x65
8x165/10x65
8x185/10x65

Dumbbell Lunges/Lying Leg Curls
10x30/10x87.5
10x30/10x87.5

Leg Press
6x540, Drop, 4x450, Drop, 4x340

Standing Calve Raises
10x240
10x240
10x240
10x240
(All Regular Stance)

Notes: This was a great workout, although shock week can be very unpredictable. It's hard to go exactly by paper, because you don't know how much fatigue will accumulate between each superset. For example, I can easily more than 87.5lbs on Leg Curls, but right after performing lunges it can be a struggle. On the drop set, the goal is to perform 8-10 reps, and drop once more for 6-8 reps. Well, the first 6 reps were extremely difficult and the first drop was still a struggle. So, to get the full 6-8 reps following the first drop, I simply dropped weight once more. It's one of the greatest pumps you can receive and has you gasping for air.

Mood: 5/5

Supplements:
Multi-vitamin
Glycer-Grow Pre-workout
Higher Power Micronized Creatine PWO
Precision Amino Liquids PWO (15g Pre & 15g PWO)
Whey Protein PWO

[jdjprimer19]

No GPP on WEDNESDAY. I had to work last night, so it was skipped.

[jdjprimer19]

JDJ's Metal Album of the Day: Meshuggah-Nothing

Thursday, Week 3 Shock

Reps: 8-10, Pre-exhaustion Superset, Post-exhaustion Superset, Dropset, 6-8 more reps
Rest: Cardio & Mental Recovery
Tempo: 1/0/1
Exercises: Compound, Iso, Machine, or Cable

Chest/Biceps

Decline Barbell Press/Pec Deck Flyes
9x225/10x112.5
8x225/10x112.5
8x225/10x112.5

Machine Bench Press/Chest Dips
8x150/8xBW+45
8x150/8xBW+45
8x150/8xBW+45

Plate Loaded Incline Hammer Press
8x170, Drop, 4x160, Drop 4x140

Wide Grip Barbell Curls/Machine Curls
10x85/10x87.5
10x85/10x87.5

Incline Hammer Curls/Wrist Curls
10x25
10x25
(Wrist Curls skipped)

Single Arm Cable Curls
8x60, Drop, 6x40, Drop, 4x30 (Each Arm)

Notes: Another solid workout today. I had an excellent pump, and couldn't ask for more. The only exercise I was lazy on was getting to Wrist Curls, but considering there will be Chins in tomorrow's back workout, that will give me plenty of forearm work.

Mood: 5/5

Supplements:
Multi-vitamin
Glycer-Grow Pre-workout
Higher Power Micronized Creatine PWO
Precision Amino Liquids PWO (15g Pre & 15g PWO)
Whey Protein PWO

[jdjprimer19]

My order of Myotape came in today, and I realized that my measurements are off. I will post more accurate measurements in a day or two.

[dragonoids]

great chest/biceps workout there!