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  1. #1
    Registered User stayfit2008's Avatar
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    Stayfit2008 Mass Attack with P/RR/S, 1st phase in 2011 prep!

    Well,..after much research, talking with many people in here and discussing several split options,..I decided to go with Eric Broser Power/Rep Range/Shock (P/RR/S) program.
    http://naturalbodybuildingradio.com/...raining-system

    I had a pretty good run last year with competition earning the Masters Pro card. Now I'm in a whole new level of competition and if I want to make a stand in the pro circuit, Size and Mass will be first in my long Prep for the stage in 2011.

    My training has already begun with the PRRS split as of 6 weeks ago. The method is very different from the way I used to train. In fact,..it took me this long to become a believer in a new training technique period.

    In addition to training with Eric,..I have also been selected as a tester for the AAEFX supplement line Eric is a part of.


    This is where I am at now.

    BW - 197lbs.
    Age - 43
    ht - 5'11
    BF 12%

    Measurements
    Thighs 25 1/2"
    Chest 46"
    Arms 16.5"

    Lifting Stats (max ever lifts)
    Deadlift - 495lbs. x 1
    Squats - 405 x 4r
    Dbell shoulder press - 100 x 4r
    Incline Bench - 245 x 4r

    The program is designed to add size over strength,..but strength gains are still involved.

    For anyone interested in starting up a new split,... stay tuned to this journal as I will be documenting my progress on a daily basis!
    Last edited by stayfit2008; 01-05-2010 at 12:30 PM. Reason: name in title
    2009 NGA Masters Pro Bodybuilder and Athlete.

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  2. #2
    Registered User Carlito99's Avatar
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    Any way you could outline what your 3 week rotation will look like with exercises/sets/reps/etc...? If you have it written all out that is...

    I was looking into this program and it would be cool to see one all written out properly
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  3. #3
    Registered User stayfit2008's Avatar
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    No problem,...Eric offers a 9 week template for anyone to use. This way you can determine if PRRS is right for you.

    Here is the template:

    Basic P/RR/S Training

    Power, Rep Range, Shock is a cyclical approach to lifting weights in which you utilize a unique training protocol every week (in 3-week cycles), with the goal of tapping into all of the body?s various growth mechanisms. Each of the three weeks is meant to bring about a specific physiological effect, so that your body cannot adapt to any one form of training, which would eventually result in stagnation. P/RR/S addresses muscle growth from a variety of angles, and allows significant progress to take place on a very consistent, and long-term, basis.

    Week # 1 is POWER training, and it is meant to annihilate the highest threshold fast twitch muscle fibers, increase raw strength, and stimulate a greater amount of natural testosterone to course through your veins. Here is the outline for a basic POWER week, along with a sample workout for back:

    Rep Goal: 4-6
    Rest Between Sets: 3-5 minutes
    Lifting Tempo: 4/0/X
    Exercises: Mostly compound

    1-Rack Deadlift: 4 x 4-6
    2-Weighted WG Pull-ups: 3 x 4-6
    3-Underhand Grip BB Bent Row: 3 x 4-6
    4-CG Seated Cable Row: 3 x 4-6

    Week # 2 is REP RANGE training, the goal of which is tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, induce capillarization, and to stimulate growth producing metabolic adaptations within muscle cells. Here is the outline for a basic REP RANGE week, along with a sample workout for triceps:

    Rep Goal: 7-9, 10-12, 13-15, 16-20
    Rest Between Sets: 2-3 minutes
    Lifting Tempo: 2/1/2/1***
    Exercises: Compound, Isolation, Machine or Cable

    ***1-second hold at peak contraction for certain exercises (ex. Leg Extensions).

    1-Smith CG Bench Press: 2 x 7-9
    2-Lying Triceps Extension: 2 x 10-12
    3-Rope Pushdown: 2 x 13-15
    4-Dumbbell Kickback: 2 x 16-20

    Week # 3 is SHOCK training, and a true test of your ability to withstand searing muscle pain! The burn and lactic acid that SHOCK workouts produce will help flood your system with natural GH, literally bathing your cells in one of the most powerful muscle producing, fat incinerating hormones known to science! Here is the outline for a basic SHOCK week, along with a sample workout for delts:

    Rep Goal: 8-10 (dropset is 8-10, drop, 6-8)
    Rest Between Sets: cardiovascular and mental recovery
    Lifting Tempo: 1/0/1
    Exercises: Compound, Isolation, Machine or Cable

    1-Superset: Seated Side Lateral/Behind the Neck Press: 2 x 8-10 each
    2-Superset: WG Cable Upright Row/Bent Lateral: 2 x 8-10 each
    3-Dropset: Barbell Front Raise: 1 x 8-10, drop, 6-8

    Once you have completed the 3-week P/RR/S cycle, return to the beginning and repeat, with the intention of training more intensely on the following cycle. I suggest you use the same exercises for three straight cycles, and try to lift heavier weight and/or increase your reps at each workout. After three full P/RR/S cycles either take a complete week off from the gym, or at least train at low intensity for one week to allow for repair and recovery of joints, muscles, and the CNS. Upon returning to P/RR/S, feel free to switch some or all of the exercises, and prepare to push even harder through the next three cycles.
    2009 NGA Masters Pro Bodybuilder and Athlete.

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  4. #4
    Registered User J_Bo's Avatar
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    Yeah buddy! In for this! You'll get a nice little kick start with the AAEFX Flex Wheeler Signature series log, too
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  5. #5
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Thumbs up

    I'll be following Bro.
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  6. #6
    Registered User stayfit2008's Avatar
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    Originally Posted by J_Bo View Post
    Yeah buddy! In for this! You'll get a nice little kick start with the AAEFX Flex Wheeler Signature series log, too
    Thanks J. Now that I am re focused,..I hope to catch up on all the Prep threads here too! I've been lurking for the most part.
    Originally Posted by RichKnapp View Post
    I'll be following Bro.
    I've been watching your progress as well Rich! You psyched to get back on stage?
    2009 NGA Masters Pro Bodybuilder and Athlete.

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  7. #7
    Registered User stayfit2008's Avatar
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    Nice thing about this program,..it gives you a chance to see what really works for you. The PRRS in itself is a great program so far,..but the neat thing about it is it can be altered by making a hybrid of sort.

    For example,..I'm going to replace shock week with Power,Rep Range and shock. This way I won't get stale on the Power exercises. I'll stick with this until Eric takes a closer look at the design.

    Also available are a couple other strength techniques that can be thrown in from time to time to shock the sytem and recharge new growth.
    2009 NGA Masters Pro Bodybuilder and Athlete.

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  8. #8
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Originally Posted by stayfit2008 View Post
    I've been watching your progress as well Rich! You psyched to get back on stage?
    You have no IDEA. God the smell of back stage, the screams during your rutien the brother hood even with a person you never met before, not knowing who you are going up agenst till that day.
    Ya there is the if you come in and are lucky enough to takeing home a new peice of hardware also. LOL
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  9. #9
    Hanging tough!!! tank316's Avatar
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    Good luck stayfit..Gotta ?'s just shoot a pm, glad to help out!!
    P/RR/S:"Time to Grow Without Plateau!"
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  10. #10
    ♦ ɴɣϲ ϲrew ♦ Felonist's Avatar
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    HOLY!! cant believe im in on first page!!!!!!!!

    SSSSSSSUUUBBBBED!!

    Followed your other logs before never got in early though... LOL at ure daughter making funny faces behind you in one of your pics..... past threads.... my kids do the same
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  11. #11
    Chef Bob The Solution's Avatar
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    You going to quit your other journal Chris?
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  12. #12
    Registered User stayfit2008's Avatar
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    Originally Posted by tank316 View Post
    Good luck stayfit..Gotta ?'s just shoot a pm, glad to help out!!
    Originally Posted by Felonist View Post
    HOLY!! cant believe im in on first page!!!!!!!!

    SSSSSSSUUUBBBBED!!

    Followed your other logs before never got in early though... LOL at ure daughter making funny faces behind you in one of your pics..... past threads.... my kids do the same
    Thanks Guys,..Tank,..whats your future plans buddy?

    And as for my kid,..she's my #1 critic,..25lbs. over comp weight she's telling me I'm fat!
    2009 NGA Masters Pro Bodybuilder and Athlete.

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  13. #13
    Registered User stayfit2008's Avatar
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    Originally Posted by LayzieBone085 View Post
    You going to quit your other journal Chris?
    No,..I kinda established myself in the O35 forums,...the old man that I am!
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  14. #14
    Registered User TigerStealth's Avatar
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    nice Chris! progress will be awesome in here
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  15. #15
    Registered User stayfit2008's Avatar
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    Originally Posted by TigerStealth View Post
    nice Chris! progress will be awesome in here
    Hey Joe,..just like you,..take a year or so off,..embrace the Mass,..come back a new physique!
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  16. #16
    Registered User BigRick87's Avatar
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    Looks like a party is about to start in here! Ill bring the popcorn.
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  17. #17
    Hanging tough!!! tank316's Avatar
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    Thumbs up

    Originally Posted by stayfit2008 View Post
    Thanks Guys,..Tank,..whats your future plans buddy?

    And as for my kid,..she's my #1 critic,..25lbs. over comp weight she's telling me I'm fat!
    I'm in the rehab stage of R/C surgery. It was pretty major, but all is good.
    I cant wait to see your progress, youre gonna like PRRS, trust me!!
    P/RR/S:"Time to Grow Without Plateau!"
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  18. #18
    Till I Collapse jked4life's Avatar
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    You know I'm in for this!!!!!!!
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  19. #19
    Registered User stayfit2008's Avatar
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    Originally Posted by BigRick87 View Post
    Looks like a party is about to start in here! Ill bring the popcorn.
    Ha! Rick,..your hybrid split was the deciding factor my man!
    Originally Posted by tank316 View Post
    I'm in the rehab stage of R/C surgery. It was pretty major, but all is good.
    I cant wait to see your progress, youre gonna like PRRS, trust me!!
    God Damn! RC injury,..whats the prognosis? full recovery? I'll be hitting you guys up for knowledge thats for sure!
    Originally Posted by jked4life View Post
    You know I'm in for this!!!!!!!
    I've been lurking in your thread tiume to time,..waiting for you to post up some more pics!
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  20. #20
    Chef Bob The Solution's Avatar
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    You Workout ?
    Lifting tomorrow by chance? Ill bring my camera.
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  21. #21
    Registered User stayfit2008's Avatar
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    Originally Posted by LayzieBone085 View Post
    You Workout ?
    Lifting tomorrow by chance? Ill bring my camera.
    Nope,..CNS recovery day,..hehe. I may hit the calves and abs tho.
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  22. #22
    Registered User stayfit2008's Avatar
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    Tonight, POWER LEG DAY

    This describes the Intensity!:

    OK,..Back from Leg Day!!! This describes the intensity:




    I've been reading other threads here,..Oak and others. I decided to approach my squats in a different light tonight. Sticking with the Power Day,..I concentrated on going as deep as I could. I got to 385lbs. for 4 with Matty spotting me but I still wasn't as deep as I wanted to be.

    Concentrated deep squats
    365 x 6r, slow neg. tempo
    335 x 6r
    Hack squats (we have a rather unusual hack sq. machine where the lower back/upper but is used to press the weight)

    70lb. Dbell lunges
    6r, 6r
    Lying leg curl

    SLDL
    305 x 6r,4r *pr (Pain)


    Meal after training:

    forgot to thaw out lean beef so I had 7oz. Tilapia, 365g white potato (skin on), Brocolli.
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  23. #23
    Till I Collapse jked4life's Avatar
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    Originally Posted by stayfit2008 View Post
    I've been lurking in your thread tiume to time,..waiting for you to post up some more pics!
    Done!


    Were those deep squats regular bb squats or hack's? Either way, nice work!
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  24. #24
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Thumbs up

    Originally Posted by stayfit2008 View Post
    Tonight, POWER LEG DAY
    I concentrated on going as deep as I could. I got to 385lbs. for 4 with Matty spotting me but I still wasn't as deep as I wanted to be.
    Solid work Chris, ATG Squats make a difference. #'s might not be where you want them to be, but they are a killer!
    Lukus Ehlis
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  25. #25
    Registered User stayfit2008's Avatar
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    Originally Posted by jked4life View Post
    Done!


    Were those deep squats regular bb squats or hack's? Either way, nice work!
    Bbell squats. I used to boast a 405lb. squat for reps but leaving ego at the door and deeper form is what matters now.
    Originally Posted by ehlisl View Post
    Solid work Chris, ATG Squats make a difference. #'s might not be where you want them to be, but they are a killer!
    I got a whole year plus to grow!,...btw Luke,..do you know Ed Cook aka Ol superman? he's from Washington and on the BB.com home page alot. Good friend of mine.
    2009 NGA Masters Pro Bodybuilder and Athlete.

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  26. #26
    CHIZZLE bodybuilder03's Avatar
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    Originally Posted by tank316 View Post
    Good luck stayfit..Gotta ?'s just shoot a pm, glad to help out!!
    Same here brotha!! Congrats on getting a chance to test some of the best products on the market today. Like Tank said if you have any questions please ask one of us!!!
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  27. #27
    non your fcking business SteveHinchee's Avatar
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    subbed in stayfit and looking forward to watching you work with Eric and AAEFX
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  28. #28
    Chef Bob The Solution's Avatar
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    So is Matty the reason why your GFH huge this offseason?
    What kinda stuff you 2 trading ?
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  29. #29
    Pro Natural Bodybuilder AustrianOakJr's Avatar
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    I just looked over your new training protocol. Looks solid, man. Good luck to you in building up some quality size. 1 year off carrying some pudge will do you some good, for sure.
    "Who the Son sets free is free indeed....."

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  30. #30
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by stayfit2008 View Post
    I got a whole year plus to grow!,...btw Luke,..do you know Ed Cook aka Ol superman? he's from Washington and on the BB.com home page alot. Good friend of mine.
    I met Ed a few years ago at a local NPC show, he is very impressive and had a great posing routine.

    Kill it this year Chris! I am excited to follow along!
    Lukus Ehlis
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