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
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02-04-2012, 11:32 AM #121PRM - Off-Season and Competition Journal
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02-04-2012, 01:10 PM #122
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Big squats mate! Serious volume on the leg press too.
"Ain't nothing to it but to do it"
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02-07-2012, 07:47 AM #123
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02-09-2012, 09:50 AM #124
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
PRM - Off-Season and Competition Journal
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02-09-2012, 12:08 PM #125
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Strong work mate. Good DB presses!
I'll just leave this here....
YEAH BUDDY!
"Ain't nothing to it but to do it"
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02-10-2012, 03:32 AM #126
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02-10-2012, 10:29 AM #127
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.PRM - Off-Season and Competition Journal
http://forum.bodybuilding.com/showthread.php?t=140058233
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02-12-2012, 11:34 AM #128
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
PRM - Off-Season and Competition Journal
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02-13-2012, 07:45 AM #129
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
PRM - Off-Season and Competition Journal
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02-14-2012, 10:26 AM #130
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.
PRM - Off-Season and Competition Journal
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02-14-2012, 12:41 PM #131
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02-14-2012, 11:34 PM #132
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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02-15-2012, 04:43 AM #133
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.Last edited by PRMachine; 02-16-2012 at 04:12 AM.
PRM - Off-Season and Competition Journal
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02-16-2012, 04:11 AM #134
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.
PRM - Off-Season and Competition Journal
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02-16-2012, 06:27 AM #135
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Never looked into this FST-7 business although I have seen those letters dotted on various others profiles. What's the principles?
"Ain't nothing to it but to do it"
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02-16-2012, 08:43 AM #136
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.
PRM - Off-Season and Competition Journal
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02-16-2012, 08:47 AM #137
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.
PRM - Off-Season and Competition Journal
http://forum.bodybuilding.com/showthread.php?t=140058233
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02-17-2012, 08:49 AM #138
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
PRM - Off-Season and Competition Journal
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02-19-2012, 09:08 AM #139
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
PRM - Off-Season and Competition Journal
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02-19-2012, 10:19 AM #140
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
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!
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
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02-19-2012, 01:58 PM #141
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02-20-2012, 05:59 PM #142
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
PRM - Off-Season and Competition Journal
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02-20-2012, 07:45 PM #143
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02-21-2012, 03:18 AM #144
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02-21-2012, 07:05 AM #145
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.
PRM - Off-Season and Competition Journal
http://forum.bodybuilding.com/showthread.php?t=140058233
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02-23-2012, 07:32 AM #146
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.
PRM - Off-Season and Competition Journal
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02-24-2012, 08:55 AM #147
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
PRM - Off-Season and Competition Journal
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02-24-2012, 04:51 PM #148
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02-24-2012, 05:26 PM #149
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!
PRM - Off-Season and Competition Journal
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02-26-2012, 11:16 AM #150
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