My quest to gain lean mass W/ Team PRRS-AAEFX….

[tonyaskew]

Training Protocol: PRRS-FD/FS
Sponsored All American EFX Rep

Current Supplements
PreWO: Kre-Alkalyn EFX PRO, Nytric EFX PRO
PostWO: Kre-Alkalyn EFX PRO, Cell RUSH, LG5

Current split
Mon- Back
Tues- Chest/Shoulder
Wed- Off/Cardio
Thur- Legs
Fri- Arms
Sat- Off/cardio
Sun- OFF

Current Macros
200g Pro
340 carbs (every third day carb intake is 510)

[tonyaskew]

How I got here…

I started lifting 2 years ago in June. I was 44 at the time. Bodybuilding was not even an after thought when I started working out. However, I remember the day it came to mind. At that time I had only been lifting about 6 months. For some reason I got this idea into my head that I wanted to compete. I did. Just 5 months later, I hit the stage with only 11 months of lifting under my belt and had essentially NO idea about diet, cardio and peak week or prep in general. Um, you could tell to. I placed, but it was only because the classes were small.
The promoter of the show knew I had also signed up for another show just 5 weeks later. He was a BB’ing coach. So he gave me a small amount of instruction and direction.
The next five weeks made all the difference in the world.
I won the masters class, placed 2nd in the novice and 3rd in the open middleweights. AND this show was much larger than my first one. It was at that time that I became hooked.

I am married to an awesome wife who is very supportive of BB’ing. I live in Tennessee.

[tonyaskew]

TODAY's down and dirty!!!!!

Today was back. Although my lower back feels much, much better. I am still going to error on the side of caution before I start performing really heavy compound movements like my all time favorite, RACK DEADS.
BUT.......I am still pushing the limits on every rep, and every set. Nothing is left in the gym.

I'll also be posting a couple of pix tomorrow.

Close Grip PD's 1/2/3 tempo
4 sets

HS Low Rows
4 sets

Reverse Fly's PECK DECK 1/2/6 tempo...these were brutal
4 sets

Straight Arm PD's
4 sets

CARDIO: 45 minute LISS

[Diabetic Muscle]

Is this your power, rep, shock, or FDFS week? I just started the P/RR/S system. What have your results been with it so far?

[tonyaskew]

Is this your power, rep, shock, or FDFS week? I just started the P/RR/S system. What have your results been with it so far?


This is my power week. I usually do 2 power weeks, 2 rep weeks, and one shock week. Then repeat.

As for my results. They have been awesome. The great thing about PRRS is it's adaptibility. You can make it fit any program.

[Diabetic Muscle]

I have thought about doing 3 weeks of power, 2 rep, and 1 shock to work on my strength. I agree about the program not letting you get stagnant.

[GENESIS]

you sound like an older Eric Broser.

[GENESIS]

what show was it that you did?

[tonyaskew]

I have thought about doing 3 weeks of power, 2 rep, and 1 shock to work on my strength. I agree about the program not letting you get stagnant.


My biggest growing period came when I did the following eight week outline.
Your nutrition must be at optimum levels. This could reak havoc on your CNS.

FD/FS
FD/FS
Rep range
rep range
Power
Power
FD/FS
FD/FS

[tonyaskew]

you sound like an older Eric Broser.


what show was it that you did?


Ha, not even close. Eric's a great coach and has a ton of knowledge.

I did have plans to compete in June but due to some family issues had to back out.
Eric was doing my prep at the time, and believe me when I tell you. He had me DIALED in.

My last show was the NGA show here in Nashville last June.

[buckimscl]

Following along bro!

[tonyaskew]

Following along bro!


Awesome. Welcome aboard.

[tonyaskew]

CHEST/SHOULDERS

Rocked out chest and shoulders this morning. The damage was a follows.

HS Incline Press
4 sets ( 6 sec eccentric reps )

HS Decline Press
4 sets

Peck Deck Fly's
3 sets ( 8 sec eccentric reps )

Seated Press
4 sets ( 1/1/4)

CARDIO: 60 minute LISS

[buckimscl]

Nice work on the eccentrics there bro. Those had to be killers!!

[tonyaskew]

Nice work on the eccentrics there bro. Those had to be killers!!


They were/are. I get to most awesome pump from those..

[tonyaskew]

LEG Day!!!

I had an awesome time in the gym this morning. My legs were totally blown when I left the gym.

Hack Squats ATG- 4 sec eccentric reps
4 sets

Leg Extensions- 2 sec pause- 3 sec eccentrics
4 sets

Walking DB lunges W/45lbs- 25 steps
2 sets

Seated Leg Curl- 3 sec eccentrics
4 sets

Standing leg curl
3 sets

CARDIO: 50 minute LISS

[buckimscl]

I like it. It's leg day for me as well today!

[tonyaskew]

I like it. It's leg day for me as well today!


Awesome. Hope you killed it!

[tonyaskew]

ARMZ!!!!!!

I had a really freaky pump this morning. My arms were veiny and swoll!

I will be out until next Tuesday. There is a beach in Florida that is calling my name. http://s1.images.proboards.com/cool.gif

POWER DAY

Alternating DB Curls
3 sets

Skull Crushers
3 sets

90 degree Preacher Curls
3 sets

Tricep Pressdowns
3 sets

Alternating Preacher Curls
3 sets

Single Arm Tricep PD's
3 sets

Cardio: 45 minute LISS

[tonyaskew]

I am back from my little beach excursion, and IN THE GYM.

Today was BACK, REP RANGE! The destruction was as follows............

Lat PD's
4 sets

HS Low Row
4 sets

Reverse Grip PD's
3 sets

Reverse Fly's (peck deck)
3 sets

CARDIO: 50 minute LISS

[HOOPIE]

How was the beach tony?

[tonyaskew]

How was the beach tony?

Supp Hoop!

Our time on the beach could have def been better. It rained most of the time we were down there. SUCKED. However there were a few short hours of sunshine we took advantage of.

[tonyaskew]

I've had a pretty messed up work schedule lately because of a new contract our company recently picked up.

I'll generally be hitting the gym around midnight for a while, so when you see my workouts posted at 4am that is why....


BACK DAY!!!

Lat PD's
4 sets

HS Low Row
4 sets

Reverse Grip PD's
4 sets

Reverse Fly's (peck deck)
4 sets

CARDIO: 60 minute LISS

[buckimscl]

I do the early morning thing sometime as well. Good job!

[tonyaskew]

I do the early morning thing sometime as well. Good job!


I love it!!

THere is not a better way to start the day......

[tonyaskew]

CHEST/SHOULDERS

SHOCK WEEK

I totally blew up my chest this morning. My mind/muscle connection was actually pretty freaky. I left the gym with an amazing pump.

HS Incline Press SS W/Peck Deck
4 sets

HS Decline Press SS W/Peck Deck
3 sets

Incline DB Flies
2 sets

Peck Deck Fly's
1 sets 25+ reps

HS Shoulder Press SS W/DB Laterials
4 sets



CARDIO: 60 minute LISS

CURRENT MACROS
PRO- 235/220
CARBs- 140/85
FATS- 30/21

SUPPLEMENTS

Pre-WO
EFX-Kre-Alkalyn PRO
EFX-NYTRIC PRO
EFX-Cell Rush

Post-WO
EFX-LBA PRO
EFX-LG5 PRO
EFX-Cell Rush

Throughout day & Evening
EFX-NYTRIC PRO
EFX-LBA PRO
EFX-LG5 PRO
Chromium
Joint Supp's
Fish Oil's
GABA
Melatonin
Multi