::::: Experimenting With P/FD-FS/R-R/S :::::

[DlESEL]

Experimenting With P / FD-FS / R-R / S
(Power / Fiber Damage-Fiber Saturation / Rep-Range / Shock)

Okay, finally someone to be a guinea pig to incorporating P/RR/S and FDFS in the same regular workout routine. My body responds pretty damn well to new shock routines - so I'm really thinking this will be perfect for me. I've known gopro (sixthsense) for years, from IronMagazine.com forums. He's a good guy, definitely knows his sh-t. But anyway, I'm going to run 4-day cycles, so a full run through will be 16 days. I'm really looking forward to FDFS workouts because I love extremely low and extremely high rep training, I think I'll certainly notice some increased definition from this routine.

Click here for the original P/RR/S thread.
Click here for the original FD-FS thread.

My split is going to look like the following:

1. Chest/Shoulders
2. Back/Traps
3. Biceps/Triceps
4. Rest
5. (repeat)

So I'll be tracking everything and keeping around the same # of total sets per workout. I think laying it out like P/FDFS/RR/S is going to be perfect because the power is the damaging, the FDFS is saturating, the RR is damaging again, and the shock is saturating. I think this may work surprisingly well. To those of you who don't keep up with my journals my diet is pretty low-carb, around 50-100g of carbs per day. Almost all protein and fat, because quite frankly carbs do not fill me up whatsoever.

I'm asking sixthsense to stay tuned in this journal since it's pretty much off his exact programs.

Feel free to post comments/suggestions, etc.

Here is a sample chest routine through all 4 phases of this program.

Chest (P)
Incline Bench Presses pyramid to 3RM
Flat DB Flyes 5 sets of 5
HS Bench Presses 4 sets of 4

Chest (FD-FS)
Flat DB Presses 2 sets of 2-4 reps
Incline DB Flyes 2 sets of 4-6 reps
Low Cable Crossovers 2 sets of 6-8 reps
Pec-Deck Flyes 2 sets of 30-40
HS Bench Presses 1 set of 30-40
Push-Ups 1 set of 30-40

Chest (R-R)
Smith-Machine Incline Presses 4 sets of 9-10
Flat DB Flyes 4 sets of 10-12
Pec-Deck Flyes 3 sets of 15

Chest (S)
Pec-Deck Flyes 5x -dropset- (8-10 rep range)
Flat DB Flyes / HS Bench Presses -superset- (2-3 sets 8-10 rep range)
Swiss Ball DB Presses 3 sets of 12

Let me know if anyone has any questions.

[DlESEL]

Chest/Shoulders
(35 minutes, 20 sets)

As you can see in the subject the way that I'm going to lay these workouts out is basically with the cycle # first, and obviously each cycle consists of 16 days, and 4 different phases. I'm going to list all of this information in the subject of each journal entry. So far, aside from my diet absolutely SUCKING, not a bad start of the program, lol.

1. Incline Bench Presses
185 x 6
185 x 6
235 x 3
235 x 3
255 x 2

2. Flat DB Flyes
75's x 4
75's x 4
75's x 4
75's x 4

3. Hammer Strength Military Presses
280 x 4
280 x 4
280 x 4
280 x 4

4. DB Lateral Raises
50's x 5!
50's x 5
50's x 5

-Superset-
5. Standing Rope Cable Crunches / Weighted Crunches
60 x 12 / 30 x 12
60 x 12 / 30 x 12

6. Cardio
5 minutes of incline walking on the treadmill.


Diet-
M1: 3 scoops of whey protein + natural peanut butter + flax meal
M2: an entire large white pizza, garlic breadsticks
M3: an entire pack of choclate chip cookies + whole milk
M4: an entire bag of Sun Chips + french onion dip
M5: pound cake
M6: 2 pints of Turkey Hill ice-cream, a few beers

As you can see after my first meal I pretty much pigged ALL OUT because today was my last day before I diet strict for the next 3-4 months for summer. I went completely all out feasting today, probably stupid move, but whatever. Didn't stop eating until I felt like I was going to throw up all over the place. My girlfriend agreed that there will be no more cheating anymore, period, except for maybe Dippin' Dots one day per week, because they're not terrible for you. From here on out, keeping diet strict.

Sleep-
8 hours.

[DlESEL]

Back/Traps
(35 minutes, 20 sets)

Not a bad session today, even though I was sore as hell from yesterday's session! Working on getting my bentover row strength back up to what it used to be, and I'm really enjoying doing back as a whole now without any other muscle groups that day as well. Really let's me focus a bit more on my overall back development, etc. Looking forward to hitting arms tomorrow in the gym for my power phase as well.

1. Bentover Rows
205 x 6
205 x 6
315 x 3
315 x 3
315 x 3

2. CG Cable Pulldowns
Stack x 3
Stack x 3
Stack x 3
Stack x 3

3. One-Arm Hammer Strength Rows
370 x 6/6
370 x 6/6
370 x 6/6
370 x 6/6

4. DB Shrugs
130's x 6
130's x 6
130's x 6

-Superset-
5. Vertical Leg Raises / Weighted Crunches
10 / 30 x 10
10 / 30 x 10

6. Cardio
5 minutes of incline walking on the treadmill.


Diet-
M1: 3 scoops of whey protein + natural peanut butter + flax meal
M2: 20 oz. Gatorade during workout
M3: few handfuls of almonds
M4: 3 scoops of whey protein + natural peanut butter + flax meal
M5: few handfuls of almonds
M6: few scoops of natural peanut butter

Really trying to keep my diet as 100% clean today as possible, after probably putting on between 7-10 lbs. of water/fat from yesterday's feast, lol.

Sleep-
9 hours.

[DlESEL]

Biceps/Triceps
(30 minutes, 22 sets)

Not a bad session today whatsoever, even though I woke up late and was half asleep at the gym, lol. I really like doing arms together I feel like I get way more of a pump and way more of an overall feeling of exhaustion in my arms doing them together. I think I?m really going to end up liking this split as long as I stick it out with the entire 16 days, etc.

1. Standing DB Curls
55's x 6/6
55's x 6/6
55's x 4/4
55's x 4/4

2. Skullcrushers
135 x 6
135 x 6
135 x 6
135 x 6

3. Reverse Preacher Curls
75 x 6
75 x 6
75 x 6
75 x 6

4. One-Arm DB French Presses
45 x 5/5
45 x 5/5
45 x 5/5
45 x 5/5

-Triset-
5. Vertical Leg Raises / Standing Rope Cable Crunches / Side Bends
10 / 60 x 10 / 35's x 10/10
10 / 60 x 10 / 35's x 10/10

6. Cardio
5 minutes of incline walking on the treadmill.


Diet-
M1: 20 oz. Gatorade during workout
M2: few handfuls of almonds
M3: 1.5 chicken breasts + horseradish
M4: few handfuls of almonds
M5:
M6:

Sleep-
7 hours.

[nads786]

hey, how did those incline db rows work for you while u were doing them in your previous journal?

[DlESEL]

nads786
Thanks for finding the new journal, bro. And I like the incline DB rows, they're not too bad. I've always really enjoyed incline DB rows, but more than anything I've been really getting into bentover DB rows. And lately I've started back up again with regular bentover rows with an EZ-curl bar. More than anything variety is key, honestly.

[nads786]

Originally Posted by DlESEL

nads786
Thanks for finding the new journal, bro. And I like the incline DB rows, they're not too bad. I've always really enjoyed incline DB rows, but more than anything I've been really getting into bentover DB rows. And lately I've started back up again with regular bentover rows with an EZ-curl bar. More than anything variety is key, honestly.

ya i just tried em today with light weight at the gym, man they felt really good

[DlESEL]

nads786
Yeah definitely an exercise to start off slow with in terms of the weight, and really just focus on your upper back contractions. I'm going to continue doing them for the few months and see how my back responds. I just started taking N.O. Limits today, so hopefully I'll start noticing some nice solid results from that. Apparently increased pumps, etc.

[DlESEL]

Rest

-Superset-
1. Reverse Wrist Curls / Wrist Curls
35 x 25 / 35 x 25
35 x 25 / 35 x 25

-Triset-
2. Vertical Leg Raises / Rope Cable Crunches / Decline Plate Twists
10 / 60 x 10 / 25 x 10
10 / 60 x 10 / 25 x 10

-Dropset-
3. Machine Hack Squat Calf Raises
Stack x 12
330 x 12
270 x 12
210 x 12
150 x 12

4. Cardio
5 minutes on the elliptical machine + 5 minutes of incline walking on the treadmill.


Diet-
M1: 3 scoops of whey protein + natural peanut butter + flax meal
M2: few handfuls of almonds

Ended up STARVING today! Ugh.

Yesterday I didn't get a chance to update the rest of my meals but yesterday my meals were the following:

M1: 20 oz. Gatorade during workout
M2: few handfuls of almonds
M3: 1.5 chicken breasts + horseradish
M4: few handfuls of almonds
M5: 1/3 jar of natural peanut butter
M6: few handfuls of almonds
M7: 3 scoops of whey protein + natural peanut butter + flax meal

Sleep-
7 hours.

[Gettinpumped]

This routine looks interesting. I'll be following to see how things go for u.

[DlESEL]

Gettinpumped
Thanks for the support bro, appreciate it. And yeah I'm really looking forward to getting into this program, loving it so far.

[DlESEL]

Chest/Shoulders
(35 minutes, 20 sets)

Wow, wow, wow. Very very exhausting session today, but let me be the first to say that I absolutely LOVE the FD-FS style training. Basically you start off with a few exercises in the 4-8 range and then move onto a few burnout exercises of 30 reps. After this session my chest and shoulders were pumped as hell - and absolutely exhausted. Solid workout all around, looking forward to my back session tomorrow. Also started taking N.O. Limits by Controlled Labs today, popped 6 before my session. Nice pump, but hard to say what I think of the supplement just yet.

1. Hammer Strength Bench Presses
370 x 4
370 x 4

2. Flat DB Flyes
70's x 6
70's x 6

3. Incline DB Presses
100's x 8
100's x 8

4. Pec-Deck Flyes
100 x 30

5. Cable Crossovers
15 x 30

6. Push-Ups
30

7. Standing Arnold Presses
55's x 5
55's x 5

8. DB Lateral Raises
40's x 7
40's x 7

9. Seated DB Lateral Raises
10's x 30

10. Rope Cable Front Raises
25 x 30

-Dropset-
11. Hammer Strength Crunches
80 x 10
70 x 10
60 x 10
50 x 10
40 x 10

12. Cardio
5 minutes on the elliptical machine.


Diet-
M1: 20 oz. Gatorade during workout
M2: few handfuls of almonds
M3: 3 scoops of whey protein + natural peanut butterM4: few handfulds
M4: grilled chicken ceasar salad
M5: few handfuls of almonds
M6: few scoops of natural peanut butter

Sleep-
5 hours.

[RnR]

i am sure this is going to workout awesome. do you follow the tempo guide as well?

i think prrs is a well constructed program and will work very well with the mod you made on it. the only reason i dont use it is b/c i'm far too impulsive and if i feel real strong in rr week I'll break the program

-strong workouts

-bf ~8....cardio 5 min elliptical....wtf

-i love the funky diet.

[RnR]

subbed btw

[DlESEL]

RnR
Thanks for stopping by bro, really appreciate it. Yeah my diet is pretty much a clean version of a TKD (targeted ketogenic diet). For the most part I eat carbs during my workouts, and that's about it. The rest of my meals are protein/fat, etc. And the program is absolutely amazing so far, no complaints at all. And in terms of tempo, no, I don't use the tempo recommendations at all. I just do a typical 1-2 second positive, 2-3 second negative, and depending on the exercise, a pause at the contraction.

[DlESEL]

Back/Traps
(35 minutes, 17 sets)

Not a bad session at all today, and again I absolutely love FD-FS training. Started off with a few exercises in the 5-8 rep range, and so far no complaints. And after that I moved onto some 30-rep exercises and OUCH, those are definitely painful. Up to 15-20 reps it's not that bad, but reps 20-30 are friggin' impossible. Nice pump overall, good feeling of exhaustion.

1. Bentover DB Rows
110's x 5
110's x 5
110's x 5

2. Rack Chins
+45 x 7
+45 x 7

3. Crossbench DB Pullovers
90 x 8
90 x 8

4. DB Shrugs
110's x 8
110's x 8

5. Standing Rope Cable Rows
80 x 30

6. Stiff-Arm Cable Pullovers
30 x 30

7. Hammer Strength Pulldowns
100 x 30

8. Smith-Machine Shrugs
100 x 30

-Superset-
9. Vertical Leg Raises / Weighted Crunches
10 / 30 x 10
10 / 30 x 10

10. Cardio
5 minutes on the elliptical machine.


Diet-
M1: 20 oz. Gatorade during workout
M2: few handfuls of almonds
M3: 3 scoops of whey protein + natural peanut butter + flax meal
M4: few handfuls of almonds
M5: 2 turkey burgers + fat-free cheese

Sleep-
7 hours.

[DlESEL]

Wanted to go ahead and mention that I'm going to be starting Activate Xtreme probably in the next week or so. I'm nearing the end of my bottle of Lean Xtreme and as soon as that's done I'm going to start Activate Xtreme for the next 2 months or so, running 2 bottles back to back. So here is a list of all the supplements I'm currently taking:

1. Optimum 100% Whey Protein (6-8 scoops per day)
2. N.O. Limits (6 capsules preworkout)
3. VPX Meltdown (starting soon, 3 capsules preworkout)
4. Storm (1.5-2 scoops in Gatorade during workout)
5. glucosamine (1 tablet / 1.2g per day for joint health)
6. multi-vitamin/mineral
7. digestive enzymes

And what I'm probably going to run after the 2 bottles of Activate Xtreme is the tribulus supplement Blue Up.

[sixthsense]

Sounds like some interesting stuff here ; )

[DlESEL]

sixthsense
Thanks for stopping by bro, I really appreciate it! I am looking forward to the results I am going to get on this program. I definitely know I am going to respond to this, I can tell already. Definitely stay tuned because I am getting back on Activate Xtreme and trying Melting Point!

[sixthsense]

Originally Posted by DlESEL

sixthsense
Thanks for stopping by bro, I really appreciate it! I am looking forward to the results I am going to get on this program. I definitely know I am going to respond to this, I can tell already. Definitely stay tuned because I am getting back on Activate Xtreme and trying Melting Point!

Follow the program protocols and I guarantee serious growth! Looking forward to hearing about your progress!

[DlESEL]

sixthsense
Yeah I know I'm going to respond like crazy, even just with 3 workouts in of FD-FS I already feel like I'm making gains. I'm looking forward to this next rep range phase and then my shock phase. Definitely going to keep posted how I'm feeling but honestly, so far so good.

[DlESEL]

Biceps/Triceps
(35 minutes, 16 sets)

Another really tough workout today! Really beat the hell out of my arms those 30-rep sets really took a beating on my muscles talk about feeling exhausted! Nice pump overall - I'm definitely enjoying the benefits of N.O. Limits. And I can't believe I was ever NOT doing biceps and triceps in the same day!

1. CG Preacher Curls
115 x 5
115 x 5

2. Skullcrushers
135 x 6
135 x 6

3. Incline DB Curls
55's x 5/5
45's x 6/6

4. Seated DB French Presses
120 x 6
120 x 6

5. Reverse Cable Curls
20 x 30

6. Cable Pressdowns
50 x 30

7. Machine Curls
50 x 30

8. Standing Rope Cable French Presses
30 x 30

-Superset-
9. Standing Rope Cable Crunches / Weighted Crunches
50 x 15 / 20 x 15
50 x 15 / 20 x 15

10. Cardio
3 minutes on the stationary bike.


Diet-
M1: 3 scoops of whey protein + few scoops of natural peanut butter + flax meal
M2: 20 oz. Gatorade during workout
M3: 3 scoops of Muscle Milk + 1 scoop of whey protein
M4: 2 loafs of bread + olive oil, salad + olive oil dressing, salmon & vegetables, tiramisu, sorbet (Macaroni Grill with girlfriend )
M5: 3 scoops of whey protein + 2 scoops of Muscle Milk
M6: turkey burger + 2 slices of non-fat cheese
M7: some natural peanut butter!

Really took in a TON of calories today! But more importantly, I had a cheat meal without binging all out. Basically my cheat was the bread and obviously the dessert. Whatever, oh well. Just ended up taking in a TON of calories overall, lol.

Sleep-
7 hours.

[sixthsense]

Originally Posted by DlESEL

sixthsense
Yeah I know I'm going to respond like crazy, even just with 3 workouts in of FD-FS I already feel like I'm making gains. I'm looking forward to this next rep range phase and then my shock phase. Definitely going to keep posted how I'm feeling but honestly, so far so good.

This does not surprise me actually. I have been told by a few people that they have felt bigger after just one FDFS workout, LOL.

[DlESEL]

sixthsense
Yeah, lol. The FD-FS is definitely extremely intense, it really drains you completely without much volume at all. Almost reminds me of High Intensity Training in a way. It's hard for me to get past 30 reps in a set at this point, in my next FD-FS phase in cycle #2 I'm going to try and get to 35 reps, the lactic acid build-up when you're not used to it is pretty intense.

[DlESEL]

Rest

-Triset-
1. Reverse Wrist Curls / Wrist Curls / DB Twists
35 x 25 / 35 x 25 / 25's x 20
35 x 25 / 35 x 25 / 25's x 20

-Triset-
2. Hanging Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 30's x 10/10
10 / 30 x 10 / 30's x 10/10

-Dropset-
3. Machine Hack Squat Calf Raises
Stack x 12
330 x 12
270 x 12
210 x 12
150 x 12

4. Cardio
5 minutes on the elliptical machine + 5 minutes of incline walking on the treadmill.


Diet-
M1: 3 scoops of whey protein + few scoops natural peanut butter + flax meal
M2: few handfuls of almonds
M3: celery + spinach artichoke dip
M4: few handfuls of almonds
M5: few scoops of natural peanut butter
M6: few handfuls of almonds
M7: 5 low-fat string cheese's
M8: few scoops of natural peanut butter
M9: 2 low-fat string cheese's

Sleep-
7 hours.

[Gallaman]

Good stuff and good talk today man. Here's my hang clean, 315 for 3 vid:

http://www.youtube.com/watch?v=Fp8UgVP_7uI

[DlESEL]

Gallaman
Thanks for stopping by, man. And your hang cleans are f-cking INSANE dude! I can't even start to imagine how heavy that must have felt, very impressive. Keep it up, bro. You really need to start another journal. And just an FYI, I LOVE this program. Pump in the gym today for rep-range was best I've ever had.

[DlESEL]

Chest/Shoulders
(40 minutes, 23 sets)

Amazing workout tonight! I absolutely love training at night, I'm completely back into it again. I'm going to end up working out around 8:00 PM every night and at first I didn't think I was going to be able to swing it, but now I definitely think I'll be able to. Looking forward to tomorrow's back session, definitely.

1. Flat DB Presses
100's x 8
100's x 8
100's x 8
100's x 8

2. Low Cable Crossovers
25 x 12
25 x 12
25 x 12

3. Pec-Deck Flyes
130 x 15
130 x 15
130 x 15

4. Arnold Presses
60's x 8
60's x 8
60's x 8

5. DB Lateral Raises
35's x 12
35's x 12

6. One-Arm Cable Lateral Raises
12.5 x 15/15
12.5 x 15/15

-Triset-
7. Hanging Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 35's x 10/10
10 / 30 x 10 / 35's x 10/10


Diet-
M1: few handfuls of almonds
M2: 3 scoops of whey protein + natural peanut butter + flax meal
M3: 20 oz. Gatorade during workout
M4: low-fat turkey chili w/o beans + 1 slice low-carb bread
M5: 2 scoops of whey protein + natural peanut butter

Sleep-
6.5 hours.

[DlESEL]

Back/Traps
(40 minutes, 23 sets)

Again, another awesome workout tonight. Worked out around 6:30 PM tonight and again another great workout at night. I feel like training at night not only am I stronger, but more focused, more driven, and have more energy. So far I have zero complaints about my new schedule and I think it will definitely be a good thing going forward.

1. Bentover DB Rows
100's x 8
100's x 8
100's x 8
100's x 8

2. Rack Chins
12
12
12

3. Standing Rope Cable Rows
Stack x 15
Stack x 15
Stack x 15

4. CG Cable Pulldowns
120 x 15
120 x 15

5. DB Shrugs
100's x 9
100's x 9
100's x 9

6. BTB Smith-Machine Shrugs
150 x 15
150 x 15

-Triset-
7. Vertical Leg Raises / Weighted Crunches / Planks
10 / 30 x 10 / 0:30
10 / 30 x 10 / 0:30

8. Cardio
5 minutes of incline walking on the treadmill.


Diet-
M1: 2 pieces of low-carb break + natural peanut butter
M2: few handfuls of almonds
M3: 20 oz. Gatorade during workout
M4: 3 scoops of whey protein + natural peanut butter + flax meal
M5: low-fat turkey chili w/o beans + 2 slices of non-fat cheese

Sleep-
7 hours.

[prop42]

Nice workout Diesel...I'm on my 2nd week of PRRS and it's absolutely kicking my ass. This hybrid looks ridiculous. Keep up the good work. I know what you are going through

Subbed