Pritch VS ...

[pastorpritch]

Thanks brothah! Legs are already starting to hurt
Tomorrow should really be interesting!

[fittofattofit]

POWER BODYBUILDING



WEEK 4, DAY 2: LEGS

NARROW STANCE HACK SQUAT
90 x 10, 10
180 x 10
270 x 4
360 x 4, 4, 4, 4, 4 4, 4 (Rep PRs!)
VOLUME = 10080 PR! (9480 WEEK I, 8200 WEEK II; 9640 WEEK III)

WIDE SQUATS
210 x 10
230 x 10, 10
250 x 10, 6
VOLUME = 10,700 (9200 WEEK I; 10,500 WEEK II; 11,000 WEEK III)

LLC (Wide)
90 x 15, 15, 15
VOLUME = 4050 (3600 WEEK II)

WORKOUT THOUGHTS
>> Good day today. Took a vid of my 250 x 10 and will post it later today

Great leg session! 28 reps of that 360 hack press and then those 10 rep sets on the squats
Mirin' that volume, and in for the vid

So this ^^^^^^ is you tomorrow

[12ccopeland]

Great leg day Pastor 250x10 is ridiculous haha. Goodnight sweet legs .

[pastorpritch]

Great leg day Pastor 250x10 is ridiculous haha. Goodnight sweet legs .

Thanks bud! Yeah tomorrow is not going to be good

So this ^^^^^^ is you tomorrow

Got that right!!

And speaking of the vid:

250 x 10 (First Set)

[pastorpritch]

[Euqinom]

Scary as hell!

[pastorpritch]

I know right!
Imagine seeing that walk into a gym

[TheMatzah]

I know right!
Imagine seeing that walk into a gym

Greatness of a leg day.

Sharks are my one major fear

Nightmares now

Thanks

[MissKB]

Greatness of a leg day.

Sharks are my one major fear

Nightmares now

Thanks

The Matz can't be afraid of anything!

Fish are friends, not food.

[pastorpritch]

Greatness of a leg day.

Sharks are my one major fear

Nightmares now

Thanks

Glad I could help bud!
When I was in Florida last month I had no intentions of going in the water. My wife watches too many shark attack shows and movies!

The Matz can't be afraid of anything!

Fish are friends, not food.

Um, sharks aren't fish
They're MONSTERS!
haha

[gallagnm]

seen bigger...

[pastorpritch]

seen bigger...

ha!


and MissKB love the rep comment
heheheheehe
reps on recharge!

[TheMatzah]

Sharks freak me out. Went scuba diving once in Jamaica. Dude. Never again.

Miss KB: it's true

[pastorpritch]

Wow, I would not want that experience!
My dad and a buddy were fishing and saw a shark go by behind them after they waded out a bit ... two days in a row during high tide.
That was it for that!

[pastorpritch]

Time for shoulders!!!!

[pastorpritch]

POWER BODYBUILDING



WEEK 4, DAY 3: SHOULDERS

BB SEATED SHOULDER PRESS
100 x 10, 10
140 x 8
160 x 4, 4, 4
170 x 4, 4 4 (Rep PR!)
VOLUME = 5080 (4360 WEEK II; 4480 WEEK III)

DB LATERAL RAISE
25 x 10
30 x 10
35 x 10, 10, 10
VOLUME = 1600 (WEEK 1 & 2 900)

SEATED BNP
70 x 15
100 x 15, 11
VOLUME = 3650 (PR!) (3200 WEEK II 3400 WEEK III [SMITH])

CARDIO
15mins Treadmill work

WORKOUT THOUGHTS
>> I decided to switch up laterals and BNP for something different, and what a difference it made! i think I'll stick with that for awhile. Saw some good increases today. Still making progress!

[pastorpritch]

http://www.health.com/health/recipe/...118663,00.html

[Raigs]

Strong Presses 3 sets at 170 is strong!

[pastorpritch]

Thanks Raigs
Felt strong today but I could tell it was that "just right" weight where I was struggling but still pushing through
Can't wait to push past it next week though!

[mvd546]

Nice work on the pressing PR. Really hitting alot of PR's this week.

[fittofattofit]

Got that right!!

And speaking of the vid:

250 x 10 (First Set)

You're looking strong under that bar and you're keeping nice tension on the quads with that tempo, but I would work to go deeper and at least hit parallel. It might feel uncomfortable for a while but going deeper will help avoid hip strains ultimately and give you better strength driving up as you bump the weight

POWER BODYBUILDING



WEEK 4, DAY 3: SHOULDERS

BB SEATED SHOULDER PRESS
100 x 10, 10
140 x 8
160 x 4, 4, 4
170 x 4, 4 4 (Rep PR!)
VOLUME = 5080 (4360 WEEK II; 4480 WEEK III)

DB LATERAL RAISE
25 x 10
30 x 10
35 x 10, 10, 10
VOLUME = 1600 (WEEK 1 & 2 900)

SEATED BNP
70 x 15
100 x 15, 11
VOLUME = 3650 (PR!) (3200 WEEK II 3400 WEEK III [SMITH])

CARDIO
15mins Treadmill work

WORKOUT THOUGHTS
>> I decided to switch up laterals and BNP for something different, and what a difference it made! i think I'll stick with that for awhile. Saw some good increases today. Still making progress!

Great strength on those shoulder presses. You're looking really solid in the vid --- not quite shark-like, but almost

[pastorpritch]

Nice work on the pressing PR. Really hitting alot of PR's this week.

Thanks!
Trying to hit a PR for each muscle group every week

You're looking strong under that bar and you're keeping nice tension on the quads with that tempo, but I would work to go deeper and at least hit parallel. It might feel uncomfortable for a while but going deeper will help avoid hip strains ultimately and give you better strength driving up as you bump the weight

Great strength on those shoulder presses. You're looking really solid in the vid --- not quite shark-like, but almost

Thanks fit! After watching the vid I lowered the "oh sh!T" bars and tried to go deeper. I think I succeeded and will be taking more vids

[gallagnm]

170 press? Strong presses man. Congrats on that PR

[pastorpritch]

Thanks bud
Hoping for 180 x 3 for sets next week

[pastorpritch]

ARM DAY

[bmgamble]

Strong progress. Agree on the squats...nice tension/contraction being made. Congrats on the PRs!
Cool pic.

[pastorpritch]

Thanks man
Popped into your journal yesterday, looking good man!

[bmgamble]

Thanks man
Popped into your journal yesterday, looking good man!

Really appreciate it! I Have a stronger drive this time around. Time for some growth!

[MissKB]

Great workout! Good luck on your Arm day

[pastorpritch]

Great workout! Good luck on your Arm day

Thanks and thanks!
It was a good day

Really appreciate it! I Have a stronger drive this time around. Time for some growth!

Yeah buddy!!!!
Looking forward to growth as well

POWER BODYBUILDING



WEEK 4, DAY 4: ARMS "WORKOUT A"

WARM-UP:EZ BAR PUSHDOWN // STANDING DB CURL
50 // 20 x 25//10
50 // 20 x 15//10

CGBP
140 x 10
210 x 4
230 x 4
240 x 4, 4
250 x 4, 4, 3
VOLUME = 6430 (5440 WEEK II)

WIDE BB CURL
70 x 10
100 x 4
105 x 4, 4, 4, 4, 4, 4 (Rep PR!)
VOLUME = 2920 (2360 WEEK II)

(double pulley) BENT OHR // STANDING DB CURLS
100 // 30 x 10
120 // 30 x 10
130 // 30 x 10, 10//6

EZ REV CABLE PUSHDOWN // STR8 BAR REV CABLE CURL (both on double pulley)
120 // 40 x 15
140 // 50 x 15, 15

CARDIO
11mins cardio alternating 4.1mph at 4% incline with 7.1mph at 0 incline for 1.5mins each

WORKOUT THOUGHTS
>> It's hard to track volume with the double cables verses single cables so that's why there are no numbers there
>> Great arm day Felt really pumped when I was done
>> Ordered The Juicing Bible yesterday and it should be here tomorrow - I'm really looking forward to using my new juicer