JDJ's P/RR/S Journal-Heavy Metal Style - ABCbodybuilding

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Old 10-23-2008, 04:39 AM
jdjprimer19 jdjprimer19 is offline
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Default JDJ's P/RR/S Journal-Heavy Metal Style

JDJ's Metal Album of the Day: After the Burial-Rareform

Introduction: After several months of inconsistency & starting a new career in nursing, I am ready to re-dedicate my time and effort to making consistent gains. The main website for this particular routine can be found here:


I won't breakdown how the routine works because everything you need to know is in the link. For those of you who have a grasp on the concepts of Power/Rep Range/Shock or are interested in giving this a try, feel free to follow along.

I chose to hit shoulders on day 1 because they are my weakest body part. Don't be alarmed to see a mini-shoulder workout on a second day to bring up this lagging area.

The great thing about this routine is that rep ranges are changed each week using undulated periodization. I will change exercises every 6-9 weeks & most likely have a deload week after each 3 week cycle to prevent burnout & overtraining. Over time, I may use antagonist pairings (push/pull) for better body symmetry if glaring weaknesses are noticed (and time constraints are present) down the road. This will be a journal that constantly evolves maintaining the rule of thumb: progressive overload. Exercises will be swapped and switched to keep the progression going.

Large muscle groups will be between 8-12 sets
Small muscle groups will be between 4-8 sets

The workout will look as follows for the next 6-9 weeks:

Tuesday- Legs/Calves
Wednesday- OFF
Thursday- Chest/Biceps

Week 1: Power
Reps: 4-6
Rest: 3-5 Minutes
Tempo: 3-4/0/x
Exercises: Compound


Military Press 3x4-6
Upright Rows 3x4-6
Dumbbell Laterals 3x4-6
Close Grip Bench 2-3x4-6
Weighted Dips 2-3x4-6
Seated EZ Bar Extensions 2x4-6


Squats 3x4-6
Close Stance Leg Press 3x4-6
Stiff Legged Deadlifts 3x4-6
Glute Ham Raises 2-3x4-6
Standing Calf Raises 3x4-6
Seated Calf Raises 3x4-6


Barbell Incline Press 3x4-6
Dumbbell Bench Press 3x4-6
Heavy Decline Flyes 3x4-6
Standing Barbell Curls 2-3x4-6
Reverse Curls 2-3x4-6
Preacher Curls 2x4-6


Bent Over Barbell Rows 3x4-6
Behind Neck Chins 3x4-6
Wide Grip Seated Rows 2x4-6
Barbell Shrugs 2x4-6
Standing Calve Raises 2-3x4-6
Seated Calve Raises 2-3x4-6

Week 2: Rep Range
Reps: 7-9, 10-12, 13-15
Rest: 2-3 minutes
Tempo: 2/1/2/1***
Exercise: Compound/Iso/Machine or Cable


Dumbbell Shoulder Press 3x7-9
Bent Over Laterals 2-3x10-12
One Arm Cable Side Laterals 2x13-15
Bench Dips (weighted) 3x7-9
Kickbacks 2-3x10-12
Reverse Pushdowns 2x13-15


Sumo Deadlifts 3x7-9
Wide Stance Leg Press 3x10-12
Leg Extensions 2-3x13-15
Lying Leg Curls 2-3x13-15
Standing Calve Raises 2x7-9 (Toes in & Out)
Seated Calve Raises 2x10-12 (' ')
Reverse Calve Raises 1-2x13-15


Barbell Bench Press 3x7-9
Incline Dumbbell Press 3x10-12
Cable Crossovers 2-3x13-15
Standing Drag Curls 2-3x7-9
Concentration Curls 2-3x10-12
Cable Curls 2x13-15


Weighted Chins 3x7-9
One Arm Dumbbell Rows 3x10-12
Pullovers 2x13-15
Bent Over Cable Laterals 2x13-15
(Same Calve Workout as Tuesday)

Week 3: Shock Week
Reps: 8-10, Dropset, 6
Rest: Cardio & Mental Recovery
Tempo: 1/0/1
Exercises: Compound/Isolation/Machine or Cable


Seated Side Laterals/Behind Neck Presses 2x8-10
Wide Grip Upright Rows/Face Pulls 2x8-10
Alternating One-Arm Dumbbell Press (Arnold Presses) 1x8-10, Drop, 6-8
Pushdown/Close Grip Bench 2x8-10
Decline EZ Bar Extensions/One-Arm Reverse Pushdowns 1-2x8-10
Weighted Bench Dips 1x8-10, Drop 6-8


Front Squats/One-legged Extensions 2x8-10
Dumbbell Lunges/Lying Leg Curls 2x8-10
Leg Presses 1x8-10, Drop, 6-8
Seated Calve Raises/One-Legged Standing Calve Raises 3x8-10


Decline Bench Press/Pec Deck Flyes 2x8-10
Incline Smith Machine Press/ Chest Dips 2x8-10
Machine Bench Press 1x8-10, Drop, 6-8, Drop, 6-8
Wide Grip Barbell Curls/Machine Curls 1-2x8-10
Incline Hammer Curls/Wrist Curls 1-2x8-10
Single Arm Cable Curls, 1x8-10, Drop, 6-8


Stiff Arm Pulldowns/Reverse Grip Bent Row 2x8-10
Chins/Close Grip Pulldowns 2x8-10
Seated Rows 1x8-10, Drop, 6-8
One arm Bent Lateral Raises 2x8
(Calves Same as Tue)
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Old 10-23-2008, 04:40 AM
jdjprimer19 jdjprimer19 is offline
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Here is the link to the cardio routine I will be following after the first 9 week bulk phase:

Author is Christian Thib.

During my bulk phase I will be performing GPP (General Physical Preparedness) twice a week on off days. Here is the link:


Author is Chad Waterbury.

Here are the Supplements I am taking:

Precision Whey Protein
Fish Oil
Higher Power Micronized Creatine
Cytosport Muscle Milk

(I am a little limited on money until I take boards, so I will update you on changes.)

That's all folks. This routine gets underway on Monday, so tune in and leave comments as necessary. Advice & motivation are always appreciated.
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Old 10-23-2008, 04:41 AM
jdjprimer19 jdjprimer19 is offline
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Tomorrow is the beginning of workout #1, so I figured I would post my current measurements to mark my progress:

Height: 6'2.3" (1.89 m) <<Flat-footed, no shoes
Waist: 33''
Weight: 175 lbs <<<Fast metabolism has caused me to shed several.
Thighs: 22" (55.88 cm)
Bodyfat: 8.4% (Irrelevant at this point because the goal is to bulk)
Calves: 15.25" (38.74 cm)
Chest: 39.25" (99.70 cm)
Forearms: 10.5''
Arms: 13.5" (34.29 cm)<<< Relaxed state
Shoulders: 48.5" (123.19 cm)
Hips: 39''
Neck: 17" (43.18 cm)

I will have Before photo's posted sometime tomorrow.
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Old 10-23-2008, 04:43 AM
jdjprimer19 jdjprimer19 is offline
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JDJ's Metal Album of the Day: Fates Warning-No Exit

Monday Week 1, Power

Rest:3-5 minutes
Tempo: 3-4/0/x
Exercises: Compound


Military Press (Seated)
5x120 (Assistance past sticking point on rep 5)

Upright Rows

Dumbbell Laterals

Close Grip Bench Press
5x165 (Slight assistance past sticking point on last rep)

Weighted Dips (Full Extension, Body Upright)

Seated EZ Bar Extensions (Substituted for Dumbbell because of crowd)

Notes: Overall, a great workout. I definitely went lighter than previous maxes, but since I slacked off this summer I lost a good 10lbs of mass. Not to mention, the 3-4 second eccentric portion of each rep makes it much harder to explode upward. I stayed between the 4-6 rep range mark, stopping at a point each set where I could not perform another rep with perfect form & was just short of failure.

Mood: 5/5. Day #1 is always motivation.

Controlled Labs Glycergrow Pre-workout
Whey Protein PWO

(Creatine is on it's way. Slim spendings for now, but this will change.)

Once I repeat this workout the following power week cycle, I will simply increase the weight by 2.5-5% or improve to 6 reps.
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Old 10-23-2008, 03:32 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Welcome to ABC, I am familiar with P/RR/S and I will be following along!

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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