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Old 08-23-2011, 04:26 PM   #1
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Default Rip's P/RR/S and FD/FS Training Log

Tuesday FD/FS 8/23/2011 Day 1

So yesterday was supposed to be day 1 but we got in from vacation late, so this week is going to be tough!! I'm starting my 2 week cycle of FD/FS and being that I'm a day behind I will end up working out 4 days in a row.

Chest

-Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
135x10x2
205x4+1+1

-Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
135x3+1+1+1
145x3+1+1+1

-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
35x7
35x6 These are tough!

-Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Chest Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each

135x20+5+5 / BWx10+10
135x15+5 / BWx10 and I'm toast!!!!

Biceps
-BB Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
95x4+1+1
95x4+1+1

-Hammer Preacher Curl…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
60x3+1+1 Too light
85x3+1+1

-DB Preacher Curl…1 x 7-8 (2/4/1 tempo)
35x7

-Machine Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: DB Hammer Curl (1/0/1 tempo)…1 x 20-25 each

25x20+10
35x14+6

OK this has got to be the toughest, most draining and mental routine!! I'm dreading leg day tomorrow.
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Old 08-23-2011, 04:42 PM   #2
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Originally Posted by rippednmichigan View Post

OK this has got to be the toughest, most draining and mental routine!! I'm dreading leg day tomorrow.


Saw the word toast halfway through and got scared for you!

Great work Ripper.
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Old 08-23-2011, 04:44 PM   #3
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Originally Posted by BendtheBar View Post


Saw the word toast halfway through and got scared for you!

Great work Ripper.
This is a whole new meaning to kicking my own azz
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Old 08-23-2011, 04:47 PM   #4
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How long you plan on running it?
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Old 08-23-2011, 05:04 PM   #5
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Looks like a brutal workout ripped!! Good luck on legs!
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Old 08-23-2011, 06:08 PM   #6
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Originally Posted by BendtheBar View Post
How long you plan on running it?
It's recommended 2 weeks and no more than 4 weeks. It's an extension of the P/RR/S

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Looks like a brutal workout ripped!! Good luck on legs!
Thanks J
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Old 08-24-2011, 01:06 AM   #7
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Legday ftw! Great work ripped
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Old 08-29-2011, 05:24 PM   #8
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Well just when you think you got things under control bam you don't lol. Last week was a pretty off week for training. I got my leg day in and it was less than stellar. Back day was a bit better and shoulders never happened. I had a headache most of last week, they've been under control for a couple months then all of a sudden here they are. Started today out with a small one but it soon went away.

Started this week back at Power and will go for FD/FS next week.

Chest, Bi's, Forearms and Ab's

Bench
WU 135x10 - 165x10
205x6
205x6
205x5

Smith Incline
160x6
165x6x2

Flat Flies
45x6,6

BB Curls
2 WU 45x10 - 55x10
95x6x2

Preacher Curls
90x6x2

DB Curl
45x6,6

BB Wrist Curl
65x6
95x5

BB Reverse Curl

65x6
75x6

Decline Sit Ups
45x10,10,10

Hanging Leg Raises
10,10,10
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Old 08-29-2011, 05:31 PM   #9
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Off days usually lead to grow days. Shock that body and grow!

Keep charging!
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Old 08-29-2011, 05:44 PM   #10
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Holy cow! Looks like a brutal workout.
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