PRM - Off-Season and Competition Journal

[PRMachine]

Quads/Hams
Ouch.

Back Squats
375x5(+2reps)
295x17(+3reps)

Leg Press
131 reps total
1 plate, 15 reps
get up, add 1 more plate, 15 reps
repeat until you fail

Leg Extensons
3 sets

Lying Leg Curls
3 sets 21s

Seated Leg Curls
3 sets

DBSLDL
65x20

[lllDBOlll]

Big squats mate! Serious volume on the leg press too.

[PRMachine]

Been pretty busy lately! Here's cliffs from past 3 workouts.

Bench 235x9

Deads 385x5

DB Shoulder Press 85x11

[PRMachine]

Chest/Lats/Tris

DB Bench
110sx9 (+2 reps)
110s
100s

Incline Smith Press
3 sets

Skull Crushers
25lbs a side
30lbs
35lbs

Pushdowns
3 sets, 9-16 reps

Overhead DB Extensions
35 3 sets

Pullups
BWx6-7
2 more sets

Reverse Pulldowns
3 sets

Straight-Arm Pulldowns SS Stretchers
3 sets ouch

[lllDBOlll]

Strong work mate. Good DB presses!


I'll just leave this here....



YEAH BUDDY!

[PRMachine]

Strong work mate. Good DB presses!


I'll just leave this here....



YEAH BUDDY!

Yes! That's awesome buddy! You got me beat by 1 rep. Looks like I might have to pull 4 on monday again hehe. I'll try and get a vid as well.

[PRMachine]

Quads/Hams today wasn't much of a success.
Started off with hams, that went well. Hack squats, got to 6 plates a side and it really strained my low back. So I finished with some extensions and sissy squats.
Nothing serious, just kinda bummed the rest of the workout.
Back at er' Sunday for some Chest/Calves.

[PRMachine]

Chest/Calves

Incline DB Press
100sx12 (+2reps)
100sx9
100sx8

Decline BB
3 sets with 185

Cable Flyes
3 sets

Pec Deck
3 sets

Standing Calf Raises
4 sets, 5 second pause on contraction, slow negative
straight reps to failure after each set
30 second bw calf raise static hold between sets

Seated Calf Raises
4 sets, same as above

[PRMachine]

Back/Biceps

****ty workout. Too much on the mind.

Deadlift
395x3 (+10lbs-2reps)
315

DB Rows
100sx9
100sx8
100sx8

Seated Cable Rows
3 sets, yates style

Underhand Machine Rows
3 sets

Concentration Curls
35
25 2 sets

Double Bicep Pose Cable Curls
3 sets

Preacher DB Hammer Curls
25 3 sets

[PRMachine]

Delts

DB Shoulder Press
90sx9
85sx8
80s8

90s are a PR, but I'm not sure how much. +5lbs -3 reps I think

Seated Straight Arm Laterals
20s, rest paused 3 times, 3 sets

DB Side Laterals
35s, rest paused 3 times
30s, rest paused 3 times, 2 sets
(that's basically 9 sets total)

Forearm crap.

[NTT91]

Holy ****...Strong presses!

[lllDBOlll]

Holy ****...Strong presses!

x2 on that. 90's for reps is a big goal of mine, well in sir!

[PRMachine]

Holy ****...Strong presses!

x2 on that. 90's for reps is a big goal of mine, well in sir!

Thanks fellas! They were a bitch to kick up haha. Next up, 100s????

Edit: I also weighed in at 226 this morning after a ****. lol! I think that's the huge sodium intake I had yesterday though. I expect it to be back to normal tomorrow morning.

[PRMachine]

Gunna be changing up my training a bit. Nothing drastic, but my main focus is to place well this November at Provincials, so I need to adjust the issue of proportions. Dropping my arm and delt training a bit, and really focusing the chest and back. Throwing in some FST-7 for those bodyparts.

[lllDBOlll]

Never looked into this FST-7 business although I have seen those letters dotted on various others profiles. What's the principles?

[PRMachine]

Never looked into this FST-7 business although I have seen those letters dotted on various others profiles. What's the principles?

It's based on the limiting factors of the muscle fascia which surround the muscle. The purpose of FST-7 is to stretch that fascia, allowing more room for the muscle to grow. Similar to DoggCrapp which I ran awhile back, but you're stretching the fascia from a different angle: through stupid big pumps instead of heavy stretching. First workout with fst-7 today and sweet jesus... Workout coming.

[PRMachine]

Chest/Lats/Tris

BB Bench
265x5 (+20lbs-4reps)
225 2 sets

Pec Deck
FST-7 Set.
Cable flyes next time. This didn't feel great on the shoulders.

Rope Pushdowns
FST-7 set.
Triceps = hyooge pump.

Pulldowns
3 sets

Stretchers
3 sets

Rope Straight Arm Pulldowns
FST-7 Set.
Holy **** my lats had a huge pump. Lasted 45 minutes.
Liking this FST-7 business.

[PRMachine]

Quads/Hams

Back Squats
375x6(+1rep)
315x10

Leg Press
5 plates 1 set
6 plates 2 set

Leg Extensons
FST-7 Set

Lying Leg Curls
3 sets 7-12

Seated Leg Curls
FST-7 Set
Holy hamstring pump

DBSLDL Partials
65x20

[PRMachine]

Chest/Calves

Incline DB Press
110sx7 (+10lbs-5reps) Was either 7 or 8, so I'm going with 7.
100s
100s

Decline Smyth
3 sets

Cable Flyes
FST-7 Set

Leg Press Calf Raises
4 sets, 5 second pause on contraction, slow negative
straight reps to failure after each set
30 second bw calf raise static hold between sets

Seated Calf Raises
FST-7 Set

[lllDBOlll]

Mate, FST-7 sets are phucking insane! I have been doing them after seeing them here. Not tried them on a Press day yet but done seated row and bb curl for pull day and just done leg extensions and curls for Squat day... HOLY HELL I AM NOT GOING TO BE ABLE TO WALK TOMORROW!

[PRMachine]

Mate, FST-7 sets are phucking insane! I have been doing them after seeing them here. Not tried them on a Press day yet but done seated row and bb curl for pull day and just done leg extensions and curls for Squat day... HOLY HELL I AM NOT GOING TO BE ABLE TO WALK TOMORROW!

Definitely awesome! Glad to see someone else enjoys them as much as me haha. I've yet to try them for biceps, but I'll be doing a set tomorrow. Along with some sort of row. They were wicked for calves man, I suggest you try that too!

[PRMachine]

Back/Biceps

Usually train at 9 in the morning. Felt terrible this morning so I put it off until tonight.
Feeling a bit better.
Edit: Terrible as in sick. Been sick since saturday.

DB Rows
100sx15
110sx9
110sx6

T-Bar Rows
140lbs on the end 2 sets
105lbs 1 set

Cable Rows
3 sets

Chest Supported T-Bar Row Shrugs
3 sets

Machine Rows
FST-7 Set

BB Curls
4 sets

Machine Curls
FST-7 Set

Rope Curls
4 sets

[5Six]

O hai there. Still doing FST-7, I see.

[PRMachine]

O hai there. Still doing FST-7, I see.

Ohhhai.
Just started last thursday actually!

[PRMachine]

Delts

Still sick so I took it "kind of" easy today.

Smith Shoulder Press
3 sets

Rear Delt Swingers
3 sets, 60 reps each

Seated Straight Arm Laterals
20s, rest paused 3 times, 3 sets

Cable Side Laterals
FST-7 set

Forearm crap.

[PRMachine]

Chest/Lats/Tris

Good workout. Huge pumps. Lats were phat mang!

DB Bench (slight incline)
120sx8 (+10lbs-1reps)
110s
100s
My incline press increase carried over to this.

Decline Smith Press (slight decline)
3 sets

Pec Dec
3 sets

Tricep Dips
4 sets

Rope Pushdowns
FST-7 set.

Reverse Pulldowns
3 sets

Stretchers
3 sets

Rope Straight Arm Pulldowns
FST-7 Set.

[PRMachine]

Quads/Hams

Decided to do things ass-backwards today. And sweet jesus it was a good workout.
Squat dropped about 150lbs but it felt so much better. My legs are demolished.
Edit: Also got a picture of the 2 plate squats, will post later on.

Lying Hamstring Curls
3 sets

Seated Hamstring Curls
3 sets

Leg Extensions
4 sets

Leg Press
3 sets

Back Squats
225x10-12, 8ish, 6

[NTT91]

Quads/Hams

Decided to do things ass-backwards today. And sweet jesus it was a good workout.
Squat dropped about 150lbs but it felt so much better. My legs are demolished.
Edit: Also got a picture of the 2 plate squats, will post later on.

Lying Hamstring Curls
3 sets

Seated Hamstring Curls
3 sets

Leg Extensions
4 sets

Leg Press
3 sets

Back Squats
225x10-12, 8ish, 6

The reverse workout sounds like a nice switch. Did you happen to get the idea from that Antoine Vaillant video where he does a reverse shoulder workout? I remember you saying you were a fan of him...

[PRMachine]

The reverse workout sounds like a nice switch. Did you happen to get the idea from that Antoine Vaillant video where he does a reverse shoulder workout? I remember you saying you were a fan of him...

Nah actually. I did do reverse shoulder workouts before, but that was an article by G. Diesel I think on the animalpak website. The reverse leg workout was kinda my own thing with help from Evan Centopani's recent videos. He did quads one day and he started with extensions, leg press, squats, etc. So I decided to try it myself. Well worth it man. Squats felt amazing, as did leg press and extensions. Gunna stick with this. Gotta squat with my legs, not my ego!

[PRMachine]

Chest/Calves

Pec Deck
3 sets

Incline DB Press
110sx7 (+1reps)
90s slow negative, pause at bottom
80s same as above

Incline Smith
3 sets

Pec Deck
3 sets

Cales and Abs