Day 53

Nothing than the usual, however, its the 4th time my calves were experiencing cram . Probably I should start training the calves once a week. Anyone with some extra pointers?? I have to seriously start working on my bench press.

Figures

Squat

Warmups

70 x 3
90 x 2
100 x 1
110 x 3
115 x 2

Real Sets

90 x 4 x 4

Bench

50 x 5 x 1
55 x 5 x 3
57.6 x 5 x 1

Dips
5, 3

Triceps Cablework

25 x 5 x 3
20 x 5 x 2

Pullups(assisted)

-it was full of crap today-

DB press

30 x 5 x 1
35 x 5 x 4 ( I actually failed the last 2 reps )

Week 5

Pretty frantic today. RSR was easy pissy.


Squat

Warmup

50kg x 3
80kg x 3
100kg x 3
110kg x 2
120kg x 2 (PR )

Real Sets

80 x 2 x 6

Push Press

50kg x 5 x 5

DB Incline

40 x 5 x 3
45lbs x 5 x 2

Curl work

preachers, DB curl bla bla bla


Besides the bench, I really have to work on increasing my arm size.

hey shane got pics of yourself?

Hey kege, I do have photos, ya dont wanna look, I have 13 inch arms. small chest size, flabby mid sections. scrawny legs..hahah.

I have a photo taken last year on September, I`ll post them up later.

Day 58

I seriously need to work on my overall upper body


I think i need a more specific body part workout after this routine. eg; chest + abs etc.

Some figures

RSR

Warmup

60kg x 3
80 kg x 2
100kg x 1
110kg x 3
120 x 2

Real Sets

95 x 3 x 3

Barbell Row

60 x 5 x 3
65 x 5 x 2

DB Row

45 x 5 x 1
50 x 5 x 2
55 x 5 x 2

Lat Pulldown

50 x 5 x 5

Day 60

5th week of my RSR , Current PR stands at 120kg.

Squats

40kg x 3
60kg x 3
80kg x 1
100kg x 2
120 kg x 2
120 kg x 1
80 x 2 x 6

Bench

60 x 5 x 3
50 x 5 x 2

Triceps work includes 2 sets of dips, 4 sets of rope pulldown, overhead extensions

Shoulder Press

35 x 5 x 2
40 x 5 x 3

A little crunches to end my workout today.


I managed to bench 60kilos consecutively for 3 sets with a spotter of course, which I am actually making some progress.

This post has been edited by shanecross: Apr 18 2008, 08:20 PM

Day 63


Its the final week of RSR, I am also quite close in hitting a plateau on my push press especially, stuck at 50kg, but its much better though, increased 10 kilos throughout this 6 week stretch.


RSR

Warm up

80 x 2
100 x 2
120 x 1
125 x 3 ( PR )

Worksets

100x2x2


Push Press

50 x 5 x 5

Incline DB

35 x 5 x 1
40 x 5 x 3
45 x 5 x 1

Some biceps work

- Single arm cable curl
- Straight Bar Cable Cur
- Preacher Curls

hey, sorry to bother u. i've seen this "RSR" throughout ur post and was wondering if u could point me to where i can read about it...

i jus realised that PR = personal record. haha, blur fella

Its a Russian Squat Routine, meant to increase your squat figures in 6 weeks, but its actually tough though.


http://www.exrx.net/WeightTraining/Russian...mGenerator.html

Day 63

Its getting pretty late so I thought of just laying down some figures and thats it.



Squat

50 x 3
80 x 2
110 x 2
120 x 2

80 x 2 x 2

Bent over Row

60 x 5 x 1
70 x 5 x 2
60 x 5 x 2

Lat Pulldown

50 x 5 x 1
55 x 5 x 2
60 x 5 x 2

Back Ext

8 x 3

thanks for the info and keep up the good work!

Glad that I could help, should thank pizzaboy though.

thank u pizzaboy also

Last day adi rite?
Or still got a previous PR x 2 session left?

Today last day, I plan to whack 130kg.hehehe..according to RSR my max was supposed to be 105.

Good luck hitting that. Do come back with a progress report. Would love to see you get that.
What's up next? I'm going on a 20 rep squat routine, with pull-ups and dips and sumo deadlifts as my main lifts.

Then going to do cleans and snatches as speed movements. It's pretty simple, and promises to build thick solid and strong muscles all over. Look at Jesse Marunde. I mean before he entered the coffin. Thick, solid strong mass.
Damn simple

20 rep squats twice a week
Each time, add 5LBS
When done with it, do dips and pull-ups
On days not doing 20 rep squats, do deadlifts.

Damn wtf simple, and yet it works so well for so many people. I mean, especially guys like you and me, who haven't actually hit our peak, just that we might be stagnanting.

http://www.marunde-muscle.com/sarge98repsquat.html

Chek it out baby. Drops bodyfat too

I actually havent decided yet, at first I thought of hitting a regular bb`ing routine. I actually never had one before, most of the time it was compound.I might want to see how does a bb`ing routine work for me. I seriously need to shape up a little. fukkin small arms, weak chest. lol. But dang, the marunde thing looks great. I`ll come back with a progress report 1st, I just wished I could take a lil video of my PR . sheesh.

END OF RSR

Squats

60 x 3
100 x 2
120 x 2
130 x 2
140 x 1 (PR BABY ! )


Bench

50kg x 5
55kg x 5
60kg x 5
65kg x 2 (PR )
60kg x 5
50kg x 5


Some triceps work, assisted pullups and dips ( I was wasted after the squats and bench )


DB Press

30 x 5 x 3
35 x 5 x 2


Overall the RSR was a great experience. Am still deciding to go on either marunde or Hola Bola`s Push Pull routine. woohooo!

VERY GOOD!

You got 140KG's from 100KG. Jones got 135KG from 130KG. I got 155KG from 145KG. You progressed most with this. Looks like your body likes low reps, many sets training. Here's what I think you should do, go for another cycle.

Yes, BORING I'd admit, but since you can STILL milk the gains, why not. And while you're at it, just get more bb'ing work done. Btw Hola Bola's I think he himself said he didn't like the push pull routine very much. i did read it on the thread.

Ya know what, I thought so as well on the RSR, I was wondering how should I slow 112kg on the oly bar. hahaha. Probably round it up to 115.

HB did say that endurance/strength level will suffer during the end of the push/pull split. Thats why I am still in a dilemma.

This is option 1,

Chill for 6 - 10 weeks without the RSR and proceed with the HB Push Pull. I wanted to try incorporating machines and free weights + smith on 6-8 reps, 4-6 sets during my next routine to see how does my body respond.

Option 2

Screw the chills, go for another RSR cycle and hit 150kg of squats. kekeke. But I have to come up with a routine. And I`m fukkin lazy to do that. hahahahha!

Option 3

Rest for a week and during that rest period I`ll come up with something ( This is last on the list though )


What ya think?