Based on my memory of how Ray trained with Benny Podda when he had Muscle Mill (

the Gym Ray owned in Redondo Beach where I trained). I d say the above is fairly a
ccurate with a few points to be made. This is written like it s 3 workouts & I don t
think Ray had yet reached to point of body parts once a week. I remember 2 work
s (A & B) alternated Tuesday, Thursday, Saturday.
Again, while this is accurate I remember squats having more warm-up sets than th
e 3-5 mentioned. I also don t ever remember Ray doing Barbell Rows although he mig
ht have. At Gold s he used a Nautilus row machine where the elbows were pushed aga
inst the pad. At Muscle Mill he had no Nautilus equipment. One of the members wa
s a machinist for the studio s & had hooked up an industrial strength hydraulic un
it to a Marcy (similar to a Universal machine) multi unit. They used it quite a
bit for inclines, shoulder presses, cable preacher curls, triceps pushdowns & I
recall some type of Rowing setup.
Yes Ray loved the stutter reps you described & used them often. Iron man had a ver
y good series on these around the mid 1980 s.
_______________________________
This was 1984 & Mike & Ray had just gotten back from working at Nautilus. Yes he
was big on the ABA BAB & used it with all the members.
The 925 squat was at Muscle Mill but I was not present. When I came in on Monday
Benny came running up to me & told me about it. It was during the Saturday work
out.
The total reps on stutter reps was low... 3-4 range. I remember he tried to stop t
he movement in 3 places like 1/4, 1/2 , 3/4. I don t remember if he did every rep
like that or just the last one. It seems like that would be more reasonable beca
use it wasn t just trying to stop the weight it was pushing it like he was trying
to push (or pull) back up but couldn t.
_______________________________
Xtreme & I referred to ABA BAB. Ray split his body into two workouts... workout
A & Workout B. I do NOT recall which body parts got trained on workout A & which
body parts got trained in workout B just that the entire body was covered over
2 workouts. Frank Calta was probably the first to experiment with this type of s
plit which he called Rotation for Recuperation.
Ray trained these A/B workouts as follows:
Week 1:
Tuesday workout A
Thursday workout B
Saturday workout A
Thus... ABA
Week 2
Tuesday workout B
Thursday workout A
Saturday workout B
Thus BAB
Week 3
Repeat as week 1
Week 4
Repeat as week 2
Thus ABA, BAB, ABA, BAB

This is not to be confused with ADRA CADABRA so if you want to sue someone be su
re to contact the law firm of Dewey, Cheatem, & Howe (hey that was a REAL Ironag
e reference ...wink).