View Full Version : My quest to gain lean mass W/ Team PRRS-AAEFX
.
tonyaskew
05-18-2009, 09:51 AM
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
05-18-2009, 09:53 AM
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 BBing 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 BBing. I live in Tennessee.
tonyaskew
05-18-2009, 09:55 AM
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
05-18-2009, 12:01 PM
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
05-18-2009, 03:24 PM
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
05-18-2009, 03:33 PM
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
05-18-2009, 03:37 PM
you sound like an older Eric Broser.
GENESIS
05-18-2009, 03:37 PM
what show was it that you did?
tonyaskew
05-18-2009, 03:49 PM
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
05-18-2009, 03:51 PM
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
05-18-2009, 04:34 PM
Following along bro!
tonyaskew
05-19-2009, 05:17 AM
Following along bro!
Awesome. Welcome aboard.
tonyaskew
05-19-2009, 10:09 AM
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
05-19-2009, 02:52 PM
Nice work on the eccentrics there bro. Those had to be killers!!
tonyaskew
05-20-2009, 09:58 AM
Nice work on the eccentrics there bro. Those had to be killers!!
They were/are. I get to most awesome pump from those..
tonyaskew
05-20-2009, 09:58 AM
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
05-20-2009, 10:21 AM
I like it. It's leg day for me as well today!
tonyaskew
05-21-2009, 11:37 AM
I like it. It's leg day for me as well today!
Awesome. Hope you killed it!
tonyaskew
05-21-2009, 11:37 AM
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
05-26-2009, 01:45 PM
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
05-27-2009, 12:14 AM
How was the beach tony?
tonyaskew
05-31-2009, 03:53 PM
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
05-31-2009, 03:57 PM
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
05-31-2009, 04:23 PM
I do the early morning thing sometime as well. Good job!
tonyaskew
06-02-2009, 05:10 AM
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
06-02-2009, 05:11 AM
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
Powered by vBulletin® Version 4.2.3 Copyright © 2024 vBulletin Solutions, Inc. All rights reserved.