I love this site its all Ive been looking for
that being said I wanted to start Workout Journal here as well
here is a shock workout from yesterday[im still a little sore!]
complete with fascia expansion supersets
well shock week is here ......and I was excited to try a bunch of new things
1.fascia strech superset
2.strech overload tri set
3.revisiting the reverse prymid
so here we go ..... the fascia superset came after the second midrange exercise[reduced it from 3 to 2 because its shock week and shock week is
well shocking!!!as it is[hey I made a funny] also the order of the exercises
were switched[contracted took over strech posititon]
the typical rest time of 2-1\2 min between midrange sets occured
only after the first round of fascia sperset
occulsion,strechoverload you also make the fascia more pliable
here is my reasoning by this is from the book
Science and Practice of strength Training[by. Valadimir Zatsiorsky Ph.D
and William Kraemer
"If a muscle shortens immediately after a strech[force and power output increase]and enegry expenditure decreases
thus muscles can produce greater mechanical force and power while using less metabolic enegry"
Triceps: decline ex[x-reps](9, 9,9) flat bench ex [10 reps,10 sec hold 10 x-reps 10 neg,[fssuperset]reverse pressdowns[x-rep double drop]12
bicepts:standing curls[2x9-12,6,4[reverse prymid]
preacher curls[12,12] fse superset[concentration curl\incline curl[drop set dxo]12,15
spider curl13,15 cable hammer curls[sxto]13,15
reverse curls[x-rep,drop] 13
gotta keep um guessing right?...........
Leg press-leg extension supersets dominated today. I decided to add hacks today [I love hack squats]...
Quads: leg ex[sdxo,drop]12,[warmup],hack squats[4,6, drop weight] 12,12[x-rep] fes[leg extention[sdxo,xrep]12,12 ss[sot] sissy squats[dxo,full,dxo]12,12...............
ffs squats[sdxo xrep]12,9...stiff legged deadlifts[10,10]
fes[leg ex 12 drop second set]sissysquats[10,
...........not much to report today other than adding hack squats and reducing the worksets from 3 on the midrange exercises to 2
as well as the reverse prymid on hack squats[awesome hey maybe I have more than I thought to report! I love leg day!!!!!!
Chest: Smith-machine low-incline presses (reverse prymid x-reps] ,12,9
with pec deck fly[dxo,x-rep,drop] ss incline flys[12,12]
db bench press[sxo,static x] ss push ups[dropset] 12,12
high low cable fly[12,12 dropset on last set of 12
calves:knee extention calf raise,donkey calf raise ss seated calf raise[25,50] standing calf raise[30 sec static x,x-reps]
abs:machine v-ups[15,15],ab bench crunches[12,12]
flat bench leg raise[12,]ss end of bench crunches[20 dxo]
calves are a problem area for me [its as if I dont even feel them when attempting to hit the[actually I feel more in my tibia as opposed to my calves]
be it standing ,seated whatever
my solution :a few things 1.FOOT placement[in particular the toes
keeping the balls of my feet on the ground during contraction[to keep the tibia out of the equation
2.a ton of weight[as well as longer time under tension]
Lats:Wide grip chins[weighted]4,6[reverse prymid]
wide grip pulldowns[x-rep,x-fade]9,12
undergrip pulldowns[sxo,x-rep]12,stiff arm pulldown[double drop,x-rep]
[fxs] stiff arm pulldowns\undergrip chins[dxo,x-reps]12,12
midback: Rack chins[dxo,mrr\p]12,12,6,3
[fxs] cable rows[x-rep]\[12 12],one arm row[x-rep]12,12
sot DB row[dxo,full,dxo]12
[fxs]foward lean laterals[x-rep,x-fade],\one arm laterals[x-rep drop]12\15
seated laterals\behind neck press 
summaryump awesome!!!!!weight heavy as well you get the idea
on the reverse pyramid it started on chins and finished up on pulldowns for a total of around 3 sets of 9-12 reps
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
HITT cardio was the name of the game today
speed-8.0 30 sec was the highest MPH on a 10.0 incline[do work!]
hitt cardio[20 min]
incline3.0 then 4.5-6.0,10.0
speed 4.4\5.5 220.127.116.11[DID WORK!][run]
DUDE IM soo sore right now [did work son!]
Eric Broser, the creator of P/RR/S, has another training system called FD/FS training. You get fiber damage (FD) on the first exercises by using heavy weights and low reps and sometimes slow negatives (negative-accentuated sets); then, on the last few sets for a bodypart you go for fiber saturation (FS). That requires high reps--15, 20 or more. so I used that today and it felt incredible[what a pump!]
before I start here is my split again[p\rr\s,pof-x-reps,p.h.a.t]
week 2-rep range
week3-rep range redux
week 4 shock
week 5-supercompensation week
so It was all about power this early part of the week[hypertrophy later in the week!] big weights! [Bicepts\tricepts]
--------decline french press[x-rep]
fb french press
reverse grip pressdowns 22,30
............. standing curls
one arm spider curl
really looking forward to today's workout. [I get so amped pre whatever workout is on the horizion[Im ready to go right now whic means its gonna be kinda difficult to adjust when supercompensation week comes around
Not only was it a delts-and-arms day, but it was Power, heavy weights and low reps--+ ending each bodypart with two high-rep sets (15-30 reps). Deep-fiber-activation ache plus an incredible pump in and arms. Can't ask for a better workout than that...right
Another day of heavy low-rep sets followed by a couple of high-rep burners.
squats (4, 6?added weight on second set);
Leg presses (8 ,dxo);
Squats (9?slow negative on each rep);
Sissy squats (7?slow negatives, 8?regular style + X fade);
Leg extensions (20, 30 drop set to[ouch!])
Hamstrings: Stiff-legged deadifts (8, 7);
Leg curls (6 + X Reps); Leg curls (15)
it never fails every leg day I get so amped leg day is my time to test myself
against an immovable object[for lack of a better term]and I will be !!## if I
let a hunk of metal win add that to the fact that its power week
and its ON!!!!!
Chest: incline presses (4,4.....6)[with ez curl bar
bench press[8,8 dxo style]
weighted push ups double drop set
pec dec fly[20,30]
undergrip cable flys[25,.....30]
calves:standing calf raises[12,20]
hack calf raise[20,30]
one leg calf raise[dxo,25,drop 15]
incline leg raise[13,15,20]
todays training session went as follows[me and my cousin Eric]
eric:so whats the plan for today?
::;;;--heavy weight low reps,some fiber saturaton at the end
::::... only if your a machosist! and you know I am
((((((((((we both did 2 sets of ez bar incline presses))))))))
;;;;;..dude on your next set make sure to keep your elbows tucked
remember we are training chest not delts
((((((((( we then hit up flat bench again with the ez curl bar for 2 sets of 8 reps followed by weighted push ups with a double drop set
:::...lets finish up strong! how much you want?
eric:gimme 100 yeah 100 for 30 reps I got this!
we both did our 2 sets of 20- almost 30
eric got 22,I got 23!
eric:next time I LEAVE THE EGO AT THE DOOR!
:::;..IS THAT WERE YOUR PRIDE WENT WHEN DID NOT HIT YOUR NUMBERS?
ERIC:you only got 23!
:::..true but its still one more than you! lets kill calves and abs and get out of here!
eric:low reps for calves as well right?!
::;..not on this planet! we are going as high as 30 and as low as 15
oh and lets not leave out the drop sets ha!
((((((hack[30,30],standing[20,15],one leg calf raises[dxo 25,15] with a drop set
eric: abs and we are o...u...t! right
((((( 2 sets of ab bench crunches followed up by v-ups polished off with
3 sets of incline leg raises
;;;...so was it all your heart desired?
eric:lets go get a protein shake...