Genetix & King G - Time to be About It

[AllGenetix]

thats my boy, coming back strong - can't wait til we can go head to head with sushi!

[AllGenetix]

Saturday, November 7

Lower Body

BB Squat:
245lb x 6 (6 Set)
185 + Green Bands x 12 (2 Sets)

Went heavy on the 6's and used chains for them and then worked some dynamic work with green bands which is a nice mix from the overload work.

DB RDL:
125lb DB's x 10 (4 Sets)

Rep PR for these as last time was only 8s. PC was nice and fresh after squats, but this destroyed it.

Sumo Deads & Snatch Grip RDL:
315lb x 6 (2 Set Sumo)
275lb x 6 (2 Set SGRDL)

Sweet mix of deads here to hit the hammies and glutes hard.

BB Reverse Lunges:
185lb x 10 (3 Sets)

High rep reverse lunges had the HR skyrocketing and I actually worked 3 second negatives here and it felt like my ham/glute tie in was going to snap!

PL Reverse Hyper:
2 Plates x 12 (3 Sets)

Prehab, glute, hammy, and low back work to finish off the leg day!

Cooldown: 5-10 Minute Bike

Great lower day. Variety of exercises, rep schemes. Finished off with some sled pushes and the lactic acid was a flowin'

[wynner64]

Question, Kirk. I am getting into sports training and was wondering what would be a good way to hit the lower body throughout the week. I noticed for the most part your sessions are usually a bit more volume/resistance intensive, much like today's session. Obviously I want to improve the weight of my squats, and I was thinking of sticking with the Rippetoe 5 x 5 program. But for the sake of sports training, would it be more appropriate to stick with higher rep/volume sessions when it comes to lower body?

[Spottydog]

Solid and awesome as usual Kirk. Now I'm a bit more fired up for legs tomorrow. I see some mad DOMS for you in ur future

[xquick]

Originally Posted by chosenone28

i <3 thiz.

a top notch effort from you Joe

Originally Posted by 2 D

LMAO, every scoop of every flavor... what are you doing to yourself Gregory!?

just having some fun

Originally Posted by 2 D

Good work, I get brain freeze too easily, even if I could handle that much ice cream in a sitting, seriously doubt I could come anywhere near that time.

As for the conditioning, it's just something time needs to makeup for, just do it regularly again and it'll return. You know the game.

ya im surprised i didnt get any brain freeze this time

Originally Posted by JY_21

sick workout and dammmm that ice cream looks sooooo good!! and under 10 minutes jesus!

how far away are you from UMass Amherst?

not quite under 10 minutes, was 14:04. sadly beyond the pumpkin which was my first bite and was very good, and then hte couple flavors i really didnt like, the flavors start blending together, and they covered it with tons of toppings so those were the dominant flavors

I'm like 1:30 from UMass

Originally Posted by Fitto13

mate, the vid is awesome always looks like a blast!! black raspberry does sound rank lol. all that ice cream every night has prepared you well.

so vermonster seems to be the greater challenge. nice.

solid chins, slow and steady wins the race.

cheers Ryan. it was a blast. i looked at the board when we went back in and i think that black raspberry flavor was like raspberry truffle or something, that or it was a low fat no sugar added flavor or something, i dunno, did nto like though haha.

This looked every bit as big as the vermonster, i mean **** it was in the same tub and filled up just as much, i think that having the brownies and cookies in the vermonster added an extra level of difficulty. really though the vermonster was my first challenge, so that played a part in my slower time back then too. i suspect i could do it more quickly now

Originally Posted by soundcheck129

Awesome eating Greg! Lifting is kicking butt as well, I love running the rack, especially to finish out a workout.

thanks brian

Originally Posted by IndianForeigner

Epic! But the real question is did you get her number?

unfortunately no

Originally Posted by DTrulez616

Always with the epic eat Greg! The most impressive thing was you sitting outside downing all that Ice Cream in that cold weather.

haha thanks zach. unfortuantely there was no where inside to eat, so we were screwed. the only good part was that after eating it outside i warmed up so quickly when i went inside, unlike the vermonster where i was inside so my body was at the indoor temperature and then had nowhere to go but down

Originally Posted by nwskier

Welcome back with big eats!

Conditioning will turn a corner w/ a few more sessions.
nice shrugs today and pulldowns too

biiiiig eats

Originally Posted by Spottydog

Oh, my , GOD! Dude...

AND YOU'RE STILL THAT SKINNY? WTF??

Seriously, are you hyperthyroid brah?? I'm impressed, jealous and scared at the same time!!! And it was still solid when you finished?? I mean, 14 minutes? WHAT?!

*vicariously takes out frozen Quark cheese and covers with WF marshmallow and chocolate dip*

Your conditioning and volume is almost as scary btw. Seriously, I don't know how you survive...

heh, its not like i eat 5000kcal monster sundaes daily
u should try it sometime, its fun

Originally Posted by AllGenetix

thats my boy, coming back strong - can't wait til we can go head to head with sushi!

i live to entertain haha

[AllGenetix]

Originally Posted by wynner64

Question, Kirk. I am getting into sports training and was wondering what would be a good way to hit the lower body throughout the week. I noticed for the most part your sessions are usually a bit more volume/resistance intensive, much like today's session. Obviously I want to improve the weight of my squats, and I was thinking of sticking with the Rippetoe 5 x 5 program. But for the sake of sports training, would it be more appropriate to stick with higher rep/volume sessions when it comes to lower body?

low reps low volume for strength when focusing on sport specific conditioning. stay away from high volume as you wont recover.

[chosenone28]

Originally Posted by xquick

a top notch effort from you Joe


heh, its not like i eat 5000kcal monster sundaes daily
u should try it sometime, its fun

i live to entertain haha

Thanks Greg.

The 2nd comment i highlighted though is LIEZ! We both know you secretly consume 1 vermonster a day.

[xquick]

PreWorkout Nutrition: 2 scoops Dymatize Xpand
Workout Nutrition: 3 scoops xtend

Shoulders

Standing OHP:
Bar
65lbs x 8
85lbs x 5
95lbs x 3
105lbs x 2, 1
95lbs x 4, 4, 4
Tried for a PR here, guess I technically got it but was struggling so dropped down

1-arm Free Motion Laterals:
15lbs x 12, 13, 13, 13
Did these 1 arm at a time for a change today, felt really good

Single Arm Barbell Pushpress:
1 plate x 15, 15
1 plate +10 x 10, 10
Was nice to increase the weight here. Haven't done them in awhile but pleased with results

Upright Rows:
2 sets @ 40lbs
2 sets @ 50lbs
Pretty easy

Rope OH Extensions:
80lbs x 15
85lbs x 12
90lbs x 11

1-arm Pressdowns:
50lbs x 7
45lbs x 7
40lbs x 7
35lbs x 7
30lbs x 7
No rest, just switched back and forth arm to arm. Major burnage

Finisher Complex:

• Tabata Rope x 10 rounds
• 1 minute rest
  repeat

Decent day. Wanted to try for the PR on the OHP, gunna have to work up to more reps at that weight. Work in progress, but the other shoulder work felt good. Didn't look back at my previous work on teh 1-arm pushpress but I think that's a rep PR at that weight. Wasn't often that I went over 1 plate.

[nwskier]

Single arm BB push press sounds kinda alpha!
never tried it

You'll get a more solid OHP PR next time
Good job on the tricep burnage - the pressdowns sound like a brutal finisher. I'm tempted to steal the one arm pressdowns and try those out next tricep day

[AllGenetix]

solid work there greg. you know the single arm BB press are a fav of mine. touche! ill give them a go tomorrow!

[AllGenetix]

Monday, November 09

Chest/Tricep

Dips:
BW + 100lb x 5 (5 Sets)
BW + 125lb x 3
-Drop-
BW + 50lb x 10

Hoooooooly smokes! Haven't done these fresh in years and I was able to lock in triple digits for sets of 5 and BW + 125 for 3. All uber PR's and got me pumped!

DB Press:
100lb DB's x 6 (4 Sets)

Kept strength pretty well here as they were nice and slow with a pause at the bottom. Last set was a grinder but the first 3 were purrrrrrrdy.

Decline CGBP:
205lb x 6 (4 Sets)
225lb x 4 (4 Sets)

Niiiiice tricep demolition here!

Pec Deck:
1 Set of 195lb x 30 Myo-Reps (10, 6, 4, 4, 3, 3)
-15 Seconds Rest-

Finishing it off with some volume and tension stimulus.

Just went heavy and hard! Nothing like moving some heavy ass weight, especially with 4 25's strapped to ya for dips. Got some sick looks when I did BW + 125 and they was munay! Glad I decided to switch dips into the ME lift as they showed their true potential here!

[DTrulez616]

Strength is insane here. Its great to see the 2 all stars of BB.com back at it.

[xquick]

Originally Posted by nwskier

Single arm BB push press sounds kinda alpha!
never tried it

it's a great exercise, should certainly have a go with it. Kirk had some good vids of it up but i'm sure u can find them easily if u dont know what it is..........and i'm also sure u can probably lock in like 3 plates haha

Originally Posted by AllGenetix

solid work there greg. you know the single arm BB press are a fav of mine. touche! ill give them a go tomorrow!

yes sir, that's why I do them! sick dips dude, just sickk. that's foolish weight

Originally Posted by DTrulez616

Strength is insane here. Its great to see the 2 all stars of BB.com back at it.

[Holyspokes]

Last time I did dips with that much weight, some big guy said "dude your arms are gonna snap what are you doing?"

Solid sessions bruddaz.

[wynner64]

Dips:
BW + 100lb x 5 (5 Sets)
BW + 125lb x 3
-Drop-
BW + 50lb x 10

That is all.

Hoooooooly smokes! Haven't done these fresh in years and I was able to lock in triple digits for sets of 5 and BW + 125 for 3.

K, now I mad Someone is on teh sell tek

[2 D]

Greg: Nice work man, some good looking lifts w/solid volume, nice productive day there.

Kirk: Awesome job on the dips man, some serious weight there, not surprising they're up since you did 'em first in the workout as you alluded to, that can make a huge difference man. Solid d.b. presses after the heavy dips!

[soundcheck129]

Haha wow, great sessions guys, strength is very impressive! Oh and Greg - WheyCheap...check it.

[xquick]

Originally Posted by soundcheck129

Oh and Greg - WheyCheap...check it.

lmao, good looks brian. i should be good and not order any though
besides 14 servings? that's like a week's worth of workouts for me

[AllGenetix]

Tuesday, November 10

Back/Shoulders

EDT 15 Minute Block:
Uber Wide Grip Pullups: BW + 30lb x 5
DB Shoulder Press: 80lb x 5

-8 Sets Each in 15 Minutes-

Went back to this old favorite and there is no way I could increase sets or reps here. I was flying through it and barely managed to finish. Rediculously tough and just as masochistically amazing as I remember.

EDT 15 Minute Block:
HS Low Row/Hi Row/T-Bar: 3 Plates x 8
DB Front/Side/Bent Over Laterals: 25b x 8

-6 Sets Each in 15 Minutes-

Same deal on this block. I will either have to increase weights or reps to switch it up as I seem to have maxed out sets/reps in this protocol. Still a great workout nonetheless.

[soundcheck129]

Haha wow you sure know how to kill it Kirk!

[xquick]

Originally Posted by soundcheck129

Haha wow you sure know how to kill it Kirk!

trooth

impressive work load there

[AllGenetix]

my back and shoulders are shot, hopefully they wont want me to be QB in flag football tonight. I like scoring the TD's anyway.........getcha popcorn ready!

[IndianForeigner]

Originally Posted by xquick

lmao, good looks brian. i should be good and not order any though
besides 14 servings? that's like a week's worth of workouts for me

I think that I may capitalize on the Wheycheap goodness, though. It's only 14 servings, but I can grab 70 servings for only $50 Is Xpand on par with other preworkout supps that you've tried?

[theWolf247]

Greg=Boulder shoulders comin in nicely
Kirk, those blocks look gruesome man!! Lovin it

[DTrulez616]

Strong endurance to be able to lock in all those sets in such little time and hitting every rep each time.

[2 D]

Love the block training there Kirk.

Do you feel the low rest times are adding productivity whilst keeping strength then?

[nwskier]

great tricep strength kirk
dips and cgbp exploding

those db edt blocks with 80s for 8 sets of 5 reps is legit
you should step up to the 90s

[Leprechauns1021]

Freaks of nature up in hereeee. Crazy strenght/conditioning combo. Dont find much of that on BB.com. Its legitt

[AllGenetix]

Wednesday, November 11

Lower Body

BB Front Squat:
195lb x 8 (4 Sets)

I believe these are a rep/set PR. Super deep as I set the pins on the lowest level so that I could ensure I hit them to get deeeep! Glutes and quads were firing perfectly for some nice MMC.

Sumo DL: Wave Loading
275lb x 8 - 315lb x 6 - 355lb x 4
Repeat x 2:

Nice strength wave here as the 355 was slow, but uber effective and I had a sick glute pump, haha.

Single Leg DB RDL:
60lb DB's x 10 (3 Sets)

--Superset With--

Rear Foot Elevated Bulgarian Split Squat:
60lb DB's x 10 (3 Sets)

Epic unilateral superset here. Back to back to back to back sets were killer and had the HR up there. Gonna feel these tomorrow.

BB Hip Thrusts:
95lb x 12 (3 Sets)

--Superset With--

40in Box Jump:
BW x 10 (3 Sets)

Some good glute and dynamic work to finish off the leggggs.

Cooldown: 5-10 Minute Bike

Great lower day. Nuff said

[AndrewWard123]

Wow, great looking workout mate.

Solid work on the front squats. Do you prefer a clean or cross-over grip?

Your workout templates are like a fine piece of artwork haha. Look very well put together and thought out.

Solid work on a solid day.