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  1. #2341
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    1 Scoop Juggernaut HP
    2.5g BCAA

    1 Scoop Juggernaut HP - Intra


    Chest/Back/Abs

    DB Bench Press
    Warm up set: 30lbs - 15 reps

    Set 1: 70lbs - 8 reps 5lb increase
    Set 2: 60lbs - 10 reps
    Set 3: 50lbs - 12 reps
    Set 4: 40lbs - 15 reps
    Set 5: 30lbs - 18 reps

    Bonus Set:
    Weighted Push Up
    40lbs Vest - 10

    Weighted Chin Ups
    Warm up set: Bodyweight - 8 reps

    Set 1: Bodyweight + 40lb Vest - 4
    Set 2: Bodyweight + 40lb Vest - 4
    Set 3: Bodyweight + 40lb Vest - 4
    Set 4: Bodyweight + 40lb Vest - 4
    Set 5: Bodyweight + 40lb Vest - 4

    Bonus Set:
    Bodyweight
    10 reps
    -

    -----

    DB Flyes
    Set 1: 25lbs - 20 reps
    Set 2: 40lbs - 15 reps
    Set 3: 50lbs - 12 reps Heaviest I ever done

    DB Lat Rows
    Set 1: 40lbs - 25
    Set 2: 50lbs - 22
    Set 3: 60lbs - 18

    ------

    Decline Flys
    Set 1: 20lbs - 25
    Set 2: 35lbs - 20
    Set 3: 45lbs - 18


    Wide Grip Pull Up
    Set 1: 8 reps
    Set 2: +10lb Vest - 5
    Set 3: +20lb Vest - 4

    ----

    Abs
    Ab Ripper X

    Followed by..

    Warrior Bow Crunch - 15 reps
    Hanging Knee Raise - 20 reps
    Repeat once

    Elbow to Knee Crunch w/10lb weight- 15 reps
    Knee Raise Hold to Kick - 15 reps
    Repeat once

    Decline Sit Ups w/ 22.5lbs - 15 reps
    Slow Knee Raise - 15 reps
    Repeat once

    Plank 1 minute w/ 15 Plank Crunches
    Inverted Hang Crunch - 8 Reps held for 3 secs each
    Repeat once

    Oblique Crunch w/ 75lbs - 15 reps
    Oblique Raise - 8 reps each side
    Repeat once

    Russian Twist w/ 27.5lbs - 15 reps
    Hanging Knee Raise w/10lbs - 20 Reps
    Repeat once

    Decline Sit Ups 27.5lbs - 15 reps
    Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
    Repeat Once

    50 Burpees

    1 Mile Run

    What can I say!? I'm feeling great. I put up 70s first time this year I believe? I think! Either way I'm almost maxing out my Ironmasters. They only go up to 75lbs but I have 10lb ankle weights I may try to put on my wrists and see if that works once I get up to pushing 75lbs comfortably. Then I will look into investing the 120lb add on kit. I'm very happy with this workout. Decided to try Reverse Pyramid on the Dumbbell bench and it worked out great. I'm trying to hit Dumbbell Bench twice a week. So far so good!

    2.5g BCAA sipped until noon
    - Infinite Labs Rep -
    http://www.infinitelabs.com/
    http://www.bodybuilding.com/store/ilabs/ilabs.htm

    -Join kconnell, JohnButz, Credz & KennKnee in "The League of Extraordinary Gentlemen"-
    http://forum.bodybuilding.com/showthread.php?t=137309343

    --------------------------------------------

    Personal Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=155617473
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  2. #2342
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    Meal 1:
    1.5c Chicken Breast w/ Hot Sauce
    2c Salad

    3/4c Oatmeal
    1 Scoop Infinite Whey
    1 tablespoon Peanut Butter
    1/2 Banana

    Meal 2:
    2 Slice Wheat Bread
    4 Egg Whites

    Meal 3:
    3 1/2 slices of ham
    1 Wrap
    1.5c Broccolli
    1c Carrots

    Evening Cardio
    45 Minutes Walking
    10 Minutes Forearm Work

    Meal 4:
    3/4c FF Cottage Cheese
    1/4c FF Greek Yogurt
    1 table spoon peanutbutter
    1/2 Banana
    1 scoop Infinite Whey

    1 Slice Wheat Bread
    4 Egg Whites

    1 FiberOne Brownie
    Last edited by Credz; 12-12-2012 at 04:42 PM.
    - Infinite Labs Rep -
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    http://www.bodybuilding.com/store/ilabs/ilabs.htm

    -Join kconnell, JohnButz, Credz & KennKnee in "The League of Extraordinary Gentlemen"-
    http://forum.bodybuilding.com/showthread.php?t=137309343

    --------------------------------------------

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    http://forum.bodybuilding.com/showthread.php?t=155617473
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  3. #2343
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    Thursday Morning

    1 Scoop Juggernaut HP
    w/ 3g BCAA


    5 Minute Walk
    45 Minute Jog
    30 Minutes inclined walking

    3g BCAA
    - Infinite Labs Rep -
    http://www.infinitelabs.com/
    http://www.bodybuilding.com/store/ilabs/ilabs.htm

    -Join kconnell, JohnButz, Credz & KennKnee in "The League of Extraordinary Gentlemen"-
    http://forum.bodybuilding.com/showthread.php?t=137309343

    --------------------------------------------

    Personal Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=155617473
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  4. #2344
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    Meal 1:
    1.5c Chicken Breast w/ Hot Sauce
    2c Salad

    3/4c Oatmeal
    1 Scoop Infinite Whey
    1 tablespoon Peanut Butter
    1/2 Banana

    Meal 2:
    2 Slice Wheat Bread
    4 Egg Whites

    Meal 3:
    8oz Turkey Burger
    2c Salad
    1.5c Broccolli
    1c Green Beans

    Evening Cardio
    50 Minutes Walking

    Meal 4:
    3/4c FF Cottage Cheese
    1/4c FF Greek Yogurt
    1 table spoon peanutbutter
    1/2 Banana
    1 scoop Infinite Whey

    2 Slices Wheat Bread
    4 Egg Whites
    - Infinite Labs Rep -
    http://www.infinitelabs.com/
    http://www.bodybuilding.com/store/ilabs/ilabs.htm

    -Join kconnell, JohnButz, Credz & KennKnee in "The League of Extraordinary Gentlemen"-
    http://forum.bodybuilding.com/showthread.php?t=137309343

    --------------------------------------------

    Personal Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=155617473
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  5. #2345
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    Friday Morning

    1 Scoop Juggernaut HP
    3g BCAAs


    30 Minutes Plyo
    50 Minutes Inclined Walking

    Sip 3g BCAA's until noon
    - Infinite Labs Rep -
    http://www.infinitelabs.com/
    http://www.bodybuilding.com/store/ilabs/ilabs.htm

    -Join kconnell, JohnButz, Credz & KennKnee in "The League of Extraordinary Gentlemen"-
    http://forum.bodybuilding.com/showthread.php?t=137309343

    --------------------------------------------

    Personal Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=155617473
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  6. #2346
    Infinite Labs Rep JohnButz's Avatar
    Join Date: Nov 2009
    Location: United States
    Age: 42
    Stats: 5'8", 151 lbs
    Posts: 10,792
    Rep Power: 6508
    JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000) JohnButz has reached the pinnacle! Best possible rank! (+1000000)
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    ~ THE RESULTS ARE IN ~
    Congratulations to all of the juggernauts that participated! Your road was a tough challenge, but you did an excellent job. You never lost your faith, courage and desire to be a juggernaut , which eventually brought every one that stayed in the challenge to success, Infinite labs knows that every one in the challenge did an outstanding performance and you are all winners, for the juggernauts that did not make the cut., we are proud of you, Keep aiming for higher goals! your a juggernaut now and The sky is the limit!, for those that made the cut, we will see you in Columbus Ohio for the festival.... God less!





    Junior Juggernaut winners:
    Ashley (asheid)
    John (cintron)
    Mike (xmannmike22)
    Wade (EFT)
    Camille (Gearz Girl)

    And the top five winners are:
    5th - Valerie (russianlove18)
    4th - Jessie (jessiedeanne)
    3rd - zack (zack1313)
    2nd - Manuel (balls2dawalls)

    And our grand prize Juggernaut .........

    Marylyn (melalicious)

    Congratulations all!
    ≡≡≡≡Infinite Labs Lead Rep≡≡≡≡

    http://infinitelabs.com/

    My Blog
    http://infinitelabs.com/john.php

    My Journal
    http://forum.bodybuilding.com/showthread.php?t=160495651
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  7. #2347
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    1 Scoop Juggernaut HP
    3gBCAA

    Chest/Back Routine:

    1 scoop Juggernaut HP - Intra

    High Volume Chest Press:

    Warm Up Set:
    20lbs - 15
    35lbs - 15

    Set 1: 70lbs - 10
    Set 2: 70lbs - 10
    Set 3: 70lbs - 10
    Set 4: 70lbs - 10
    Set 5: 70lbs - 10
    Set 6: 70lbs - 10
    Set 7: 70lbs - 10
    Set 8: 70lbs - 10
    Set 9: 70lbs - 10
    Set 10: 70lbs - 10
    Set 11: 70lbs -

    100 Total Reps

    20lbs - 30 quick reps

    Push Ups w/40lbs - 10

    -----------------------------------

    High Volume DB Row

    Warm Up Set: 35lbs - 35

    Set 1: 95lbs - 22
    Set 2: 95lbs - 22
    Set 3: 95lbs - 22
    Set 4: 95lbs - 22
    Set 5: 95lbs - 22

    110 Total Reps

    ------------------------------------

    DB Flyes - Flat
    Set 1 -30lbs - 30 up10lbs
    Set 2 - 40lbs - 24 - Dropped to 20lbs - 15
    Set 3 - 45lbs - 20- Dropped to 20lbs - 17
    Wide Grip Pull Ups
    Set 1 - 5 reps
    Set 2 - 5
    Set 3 - 5

    ------------------------------------

    Incline Bench
    Set 1 - 45lbs - 30 -Dropped to 20lbs - 36
    Set 2 - 45lbs - 26 - Dropped to 25lbs - 36

    Set 3 - 45lbs - 21 - -Dropped to 30lbs - 30 - dropped 20lbs - 30
    Hammer Close Grip Pull Ups w/20lbs vest pause at top
    Set 1 - 7 reps -No Vest
    Set 2 - 5
    Set 3 - 5

    -----------------------------------

    Incline Flyes
    Set 1 - 25lbs - 26 reps - Dropped to 15lbs - 20
    Set 2 - 35lbs - 20 - Dropped to 20lbs - 18 - dropped 10lbs - 15

    Set 3 - 45bs - 15 reps - Dropped to 20lbs - 20 - dropped 12.5lbs - 16
    Chin Ups w/ 40lbs vest pause at top - 20lb increase
    Set 1 - 8 reps - No Vest
    Set 2 - 4 reps
    Set 3 - 3
    30 Sec Rest
    No Pause Burnout - 5 reps - no Vest

    ----------------------------------

    Decline Press
    Set 1 - 45lbs - 27 reps - Dropped to 20lbs - 35
    Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 40
    Set 3 - 45lbs - 28 reps- Dropped to 20lbs - 40

    Close Grip Pull Ups w/ 20lb vest pause at top
    Set 1 - 7 reps- no vest
    Set 2 - 4
    Set 3 - 4
    30 Sec Rest
    No Pause Burnout - 3

    -----------------------------------

    Incline Push Ups w/ 25lb vest - up'd 2.5lbs
    Set 1 - 12 reps
    Set 2 - 10 reps
    Set 3 - 10 reps

    Pull Ups w/ 25lb vest - up'd 2.5lbs
    Set 1 - 4 reps
    Set 2 - 3 reps
    Set 3 - 3 reps

    -----------------------------------

    Standard Push Up w/40lb vest

    Set 1: 9
    Set 2: 10
    Set 3: 10

    Wide Grip Pull-Up

    Set 1: 5 reps
    Set 2: 5
    Set 3: 4

    ----------------------------------

    DB Deadlifts
    Warm Up: 40lbs - 12

    Set 1: 150lbs - 12 w/ drop set to 40lbs - 10
    Set 2: 150lbs - 11 w/ drop set to 40lbs - 10
    Set 3: 150lbs - 10 w/ drop set to 40lbs - 10

    ---

    Dumbbell Pull Overs
    Set 1: 40lbs - 22 - Dropped 20lbs - 20 - Then 12 Push Ups
    Set 2: 50lbs - 16 - Dropped 20lbs - 18 - Then 12 Push Ups
    Set 3: 50lbs - 16 - Dropped 20lbs - 18 - Then 12 Push Ups


    45 Min Jogging
    15 Minutes uphill Walking


    Weight:
    Start: 150.0
    1st Weigh in: 153.6
    2nd Weigh in: 152.2

    3g BCAA sipped on until first meal
    - Infinite Labs Rep -
    http://www.infinitelabs.com/
    http://www.bodybuilding.com/store/ilabs/ilabs.htm

    -Join kconnell, JohnButz, Credz & KennKnee in "The League of Extraordinary Gentlemen"-
    http://forum.bodybuilding.com/showthread.php?t=137309343

    --------------------------------------------

    Personal Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=155617473
    Reply With Quote

  8. #2348
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    17 Hours Fasted

    Meal 1:
    1lb Ground Turkey
    1c Broccoli
    2.5servings Tomato
    4c Rutabaga Fries w/ Ketchup



    Totals:
    Calories: 1169
    Fat: 48.2g
    Carbs: 77.6g
    Protein: 99.3g

    Afternoon Workout
    30 Minutes walking at a Incline

    Meal 2:
    Bonanza Salmon And Broccoli - Very small portion for the price, not worth it lol


    W/ 3 salads off the buffet - They all looked pretty much the same lol


    Meal 3:
    1 1/2 scoop Infinite Whey
    Last edited by Credz; 12-16-2012 at 02:08 AM.
    - Infinite Labs Rep -
    http://www.infinitelabs.com/
    http://www.bodybuilding.com/store/ilabs/ilabs.htm

    -Join kconnell, JohnButz, Credz & KennKnee in "The League of Extraordinary Gentlemen"-
    http://forum.bodybuilding.com/showthread.php?t=137309343

    --------------------------------------------

    Personal Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=155617473
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  9. #2349
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    Pre-Workout
    1 Scoop Juggernaut HP
    w/ 3g BCAA

    Intra:
    1 Scoop Juggernaut HP


    Arms

    Pyramid Superset Set

    Warm Up Set:
    DB Bicep Curl

    10lbs - 20 Reps
    DB Raise
    20lbs - 20 Reps

    DB Bicep Curl
    Set 1: 50 Reps - 15lbs
    Set 2: 40 Reps - 20lbs
    Set 3: 30 Reps - 25lbs
    Set 4: 20 Reps - 30lbs
    Set 5 10 Reps - 40lbs
    Set 6: 5 Reps - 45lbs
    Time to go back up
    Set 7: 5 Reps - 45lbs
    Set 8: 10 Reps - 40lbs
    Set 9: 20 Reps - 30lbs
    Set 10: 30 Reps - 25lbs
    Set 11: 40 Reps - 20lbs
    Set 12: 50 Reps - 15lbs

    DB Raise
    Set 1: 50 reps - 45lbs
    Set 2: 40 Reps - 50lbs
    Set 3: 30 Reps - 60 lbs
    Set 4: 20 Reps - 65lbs
    Set 5 10 Reps - 70lbs
    Set 6: 5 Reps - 75lbs
    Time to go back up
    Set 7: 5 Reps - 75lbs
    Set 8: 10 Reps - 70lb
    Set 9: 20 Reps - 65lbs
    Set 10: 30 Reps - 60lbs
    Set 11: 40 Reps - 50lbs
    Set 12: 50 Reps - 45lbs

    ----
    Supersets

    Prone Curls Partial Reps after Failure
    Set 1: 25lbs - 17 Reps w/ 3 partials
    Set 2: 30lbs - 14 reps w/ 4 partials
    Set 3: 40lbs - 7 reps w/ 3 partials


    Lying Down DB Extensions
    Set 1: 30lbs - 18
    Set 2: 35lbs - 12
    Set 3: 40lbs - 7

    ----

    Supinated Curls- Drop Setted
    Set 1: 30lbs - 15 Reps - 15lbs - 16
    Set 2: 30lbs - 15 Reps - 15lbs - 15
    Set 3: 40lbs - 9 reps - 20lbs - 8

    Kickbacks
    Set 1: 20lbs - 22 reps
    Set 2: 30lbs - 16 reps
    Set 3: 30lbs - 16 reps

    ---

    Concentration Curl - Negative Reps after Failure
    Set 1: 45lbs - 10 reps - 6 Slow Negatives
    Set 2: 50lbs - 10 reps - 6 Slow Negatives
    Set 3: 50lbs - 10 reps - 6 Slow Negatives

    DB Tricep Press
    Set 1: 40lbs - 62 Reps -
    Set 2: 45lbs - 55 Reps -
    Set 3: 52.5lbs - 32 Reps -


    ---

    Incline Hammer Curls- Drop set after failure
    Set 1: 30lbs - 15 reps - dropped 17.5lbs - 17 reps
    Set 2: 35lbs - 11 reps - dropped 20lbs - 10 reps
    Set 3: 40lbs - 9 reps - dropped 20lbs - 10 reps

    Lying Down Rolling Tricep Ext. Drop set after failure
    Set 1: 20lbs - 20 reps - 2 hand KB Raise - 16 reps 22.5lbs
    Set 2: 25lbs - 16 reps - 2 hand KB Raise - 18 reps 22.5lbs
    Set 3: 30lbs - 10 reps - 2 hand KB Raise - 20 reps 22.5lbs


    ---

    Alt Curls- Drop sets after Failure
    Set 1: 40lbs - 10 reps - dropped 20lbs - 10 reps
    Set 2: 45lbs - 7 reps - dropped 20lbs - 10 reps
    Set 3: 52.5lbs - 5 reps - dropped 20lbs - 10 reps

    Bench Dips
    Set 1: 60 reps
    Set 2: 40lbs vest - 45 reps - no vest 20 reps
    Set 3: 40lbs vest - 45 reps - no vest 20 reps

    ---

    Spider Curls
    Set 1: 22.5lbs- 10 reps - dropped 10lbs - 22 reps
    Set 2: 25lbs - 9 reps - dropped 12.5lbs - 12 reps
    Set 3: 25lbs - 9 reps -dropped - 12.5lbs - 12 reps
    Set 4: 25lbs - 9 reps -dropped - 12.5lbs - 10 reps

    1 arm KB Raise
    Set 1: 22.5lbs - 20 reps
    Set 2: 27.5lbs - 16 reps
    Set 3: 27.5lbs - 14 reps dropped 22.5lbs - 14

    ----

    Burnouts
    Curls - 50 Reps non-stop drop set
    30lbs - 15
    25lbs - 10
    22.5lbs - 10
    20lbs - 10
    17.5lbs - 5

    2 Handed Kettlebell Ext.
    37.5lbs - 42 Reps dropped 22.5lbs - 14 reps

    10 Minutes walking
    35 Minutes running
    30 Minutes Inclined Walking


    Sipped 3g BCAA until first meal
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    --------------------------------------------

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  10. #2350
    Infinite Labs Rep JohnButz's Avatar
    Join Date: Nov 2009
    Location: United States
    Age: 42
    Stats: 5'8", 151 lbs
    Posts: 10,792
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    ////////// Fighter's Power PRE FIGHT Life Is A Fight, Train To Win! \\\\\\\\\\\



    Supported Goal: Improve Workout
    Main Ingredient: Creatine Monohydrate

    Pre Fight™

    Whether the challenge is in the cage or overcoming the demands of everyday life, we all have one thing in common: We're fighters.* We fight to stay ahead.* We fight to accomplish.* We fight to succeed.* But above everything else, we fight to win.* Each day, we are faced with a variety of challenges that test our strength, our ability and our drive that undeniably sculpt the foundation of who we are.*

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  11. #2351
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
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    16 hours fasted

    Meal 1:
    Chicken Breast w/Salsa
    2 Wraps
    Broccoli & Green Beans



    Protein Banana Cream Cheesecake




    Afternoon Workout:
    Abs

    Warrior Bow Crunch - 15 reps
    Hanging Knee Raise - 20 reps
    Repeat twice

    Elbow to Knee Crunch - 15 reps
    Knee Raise Hold to Kick - 15 reps
    Repeat twice

    Decline Sit Ups 22.5lbs - 15 reps
    Slow Knee Raise - 15 reps
    Repeat twice

    Plank 1 minute w/ 15 Plank Crunches
    Inverted Hang Cruch - 8 Reps held for 3 secs each
    Repeat twice

    Oblique Crunch w/ 75lbs - 15 reps
    Oblique Raise - 8 reps each side
    Repeat twice

    Russian Twist w/ 27.5lbs - 15 reps
    Hanging Knee Raise - 20 Reps
    Repeat twice

    Decline Sit Ups 27.5lbs - 15 reps
    Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
    Repeat twice

    50 Burpees

    30 Minutes walking at 4mph

    Meal 2:
    Chicken Breast on 2 Slices of Wheat Bread w/ little BBQ sauce
    Salad w/ Pickles and Ranch Dressing




    Meal 3:
    2 Cups of Low Fat Vanilla Ice Cream
    Banana
    2 Cupcakes
    1 Reese's cup
    SF Chocolate Syrup


    Meal 4:
    1/2c FF cottage cheese
    1/4c FF Greek yogurt
    1 Scoop Infinite Chocolate Protein


    Day Totals:
    Cals: About 3000
    Fats: 69g
    Carbs: 307g
    Proteins: 273g
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  12. #2352
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
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    Morning Workout:
    Legs:

    Pre-Workout
    1 Scoop Juggernaut HP
    w/BCAAs

    Intra
    1 Scoop Juggernaut HP

    All these are supersetted
    Glute Raise
    Set 1: 25 Reps w/ legs elevated
    Set 2: 25 Reps w/ legs elevated
    Set 3: 25 Reps w/ legs elevated
    Set 4: 25 Reps w/ legs elevated

    Split Squat
    Set 1: 35lbs - 20 reps each leg
    Set 2: 45lbs - 22 reps each leg
    Set 3: 50lbs - 22 reps each leg
    Set 4: 70lbs - 22 reps each leg

    Lunge
    Set 1: 35lbs - 23 reps each leg
    Set 2: 45lbs - 23 reps each leg
    Set 3: 50lbs - 22 reps each leg
    Set 4: 70lbs - 22 reps each leg

    Standing Calf Raise
    Set 1: 40lbs - 40 reps
    Set 2: 60lbs - 40 reps
    Set 3: 70lbs - 40 reps
    Set 4: 150lbs - 40 reps

    -1 Minute Rest-

    All these are supersetted

    Bench Squat:
    Set 1: 22.5lbs - 35 reps
    Set 2: 32.5lbs - 30 reps
    Set 3: 42.5lbs - 30 reps
    Set 4: 52.5lbs - 25 reps

    Step Ups:

    Set 1: 30lbs - 15 reps
    Set 2: 40lbs - 15 reps
    Set 3: 40lbs - 15 reps
    Set 4: 50lbs - 15 reps

    Explosive Side to Side Lunge:

    Set 1: 30lbs - 12 reps
    Set 2: 40lbs - 12 reps
    Set 3: 40lbs - 12 reps
    Set 4: 50lbs - 12 reps

    Single Calf Raise:

    Set 1: 32.5lbs - 30 reps each leg
    Set 2: 42.5lbs - 30 reps each leg
    Set 3: 52.5lbs - 30 reps each leg
    Set 4: 95lbs - 16 reps each leg

    -----

    5 Minutes:
    Burpees w/ Jump forward - 85 total
    -----

    30 Minutes inclined walking

    ---

    Sipping on 3g BCAAs till noon to complete my 16 hour fast.
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    --------------------------------------------

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  13. #2353
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
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    Posts: 13,649
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    Meal 1:
    1.5cup Chicken Breast w/ Hot Sauce
    3/4cup Oatmeal
    1 Scoop Infinite Pro Whey- Chocolate
    1/2 Banana
    1 tbs peanut butter

    Meal 2:
    4 Egg Whites w/ Hot Sauce
    2 Slices Wheat Bread

    Meal 3:
    8oz Ground Chicken
    1 Slice Wheat Bread
    Veggies

    Evening Workout

    Kettebell

    Warm Up
    20 Swings - 22.5lbs
    15 Around The Worlds- Each Direction
    15 Figure 8's

    Swings
    Set 1: 22.5lbs - 100 Swings
    Set 2: 32.5lbs - 100 Swings
    Set 3: 37.5lbs - 100 Swings
    Set 4: 42.5lbs - 100 Swings
    Set 5: 47.5lbs - 100 Swings
    Set 6: 52.5lbs - 80 Swings
    Set 7: 55lbs - 70 Swings
    Set 8: 55lbs - 60 Swings
    Set 9: 55lbs - 50 Swings
    Set 10: 55lbs - 50 Swings

    Alt. 1 Arm Swings
    Set 1: 22.5lbs - 100 Swings
    - 20 Bench Jumps
    - 20 Cleans
    Set 2: 27.5lbs - 100 Swings
    - 20 Bench Jumps
    - 20 Cleans
    Set 3: 32.5lbs - 100 Swings
    - 20 Bench Jumps
    - 20 Cleans


    Meal 5:
    3/4c Cottage Cheese
    1/4c Greek Yogurt
    1 Scoop Protein
    1 Tablespoon Peanut Butter
    1/2 Banana

    2 Slice Wheat Bread
    4 egg whites w/ Hot Sauce
    Last edited by Credz; 12-18-2012 at 12:53 AM.
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  14. #2354
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
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    Posts: 13,649
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    Pre-Workout:
    1 Scoop Juggernaut HP
    w/3gBCAAs

    Intra-Workout:
    1 Scoop Juggernaut HP

    Shoulders

    Seated Shoulder Press

    Warmup Set: 20lbs - 25

    Set 1 55lbs - 12
    Set 2 55lbs - 12
    Set 3 55lbs - 12
    Set 4 55lbs - 12
    Set 5: 55lbs - 11
    Set 6: 55lbs - 12
    Set 7: 55lbs - 10
    Set 8: 55lbs - 10
    Set 9: 55lbs - 9

    Burnout
    30lbs - 20 Reps

    100 reps

    ----
    [/b] Super Sets [/b]

    Prone Shrug
    Set 1: 55lbs - 35
    Set 2: 65lbs- 30
    Set 3: 65lbs - 32
    Set 4: 75lbs - 30

    Laterial Side Raise

    Set 1 15lbs - 35
    Set 2 30lbs - 20 dropeed tp 15lbs - 18
    Set 3 30lbs - 16 dropped to 15lbs - 20, dropped 10lbs - 22
    Set 4 35lbs - 10 dropped to 20lbs - 15, dropped 15lbs - 15

    ---

    Front Raise
    Set 1 20lbs - 32
    Set 2 35lbs - 20 Dropped to 20lbs -12
    Set 3 35lbs - 18 Dropped to 20lbs - 12 dropped 15lbs - 12
    Set 4: 35lbs - 16 Dropped to 20lbs - 16 dropped 15lbs - 16

    Weighted Circles
    Set 1 10lbs - 10 rotations back, 10 rotations forward
    Set 2 10lbs - 10 rotations back, 10 rotations forward
    Set 3 10lbs - 10 rotations back, 10 rotations forward
    Set 4: 10lbs - 10 rotations back, 10 rotations forward


    ---

    Shrugs -
    Set 1: 75lbs - 35
    Set 2: 85lbs - 32
    Set 3: 85lbs - 32
    Set 4: 85lbs - 32

    Seated Rear Delt Fly
    Set 1: 15lbs - 30
    Set 2: 20lbs - 25 - dropped 15lbs - 14 reps
    Set 3: 25lbs - 20 - dropped 20lbs - 14 reps
    Set 4: 30lbs - 15 - dropped 20lbs - 14 reps

    ---

    KB Upright Rows
    Set 1: 32.5lbs - 30
    Set 2: 55lbs - 30
    Set 3: 75lbs - 20
    Set 4: 75lbs - 18

    Side Raise
    Set 1: 20lbs - 32
    Set 2: 25lbs - 30
    Set 3: 30lbs - 18 - dropped 20lbs - 16 reps, dropped 15lbs - 16 reps
    Set 4: 30lbs - 18 - dropped 20lbs - 18 reps, dropped 15lbs - 18 reps

    ----

    Arnold Press - Pyramid
    Set 1: 22.5lbs - 30
    Set 2: 35lbs - 20
    Set 3: 40lbs - 10
    Set 4: 40lbs - 10
    Set 5: 35lbs - 20
    Set 6: 22.5lbs - 30

    ----
    Side Shoulder Flyes
    Set 1: 7.5lbs - 15
    Set 2: 10lbs - 12
    Set 3: 10lbs - 12


    Running 1 Mile with a 2% incline

    3g BCAA's sipped until noon

    Shoulders were burning up a storm today! Really felt like I pushed it today. Increased weights and reps on most things. Feeling great!
    - Infinite Labs Rep -
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  15. #2355
    Infinite Labs Rep JohnButz's Avatar
    Join Date: Nov 2009
    Location: United States
    Age: 42
    Stats: 5'8", 151 lbs
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    The Fantastic 5!
    Marylyn Felion Miners
    Valerie Annette Bishop
    Jesse Pinkston
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  16. #2356
    Infinite Labs Rep JohnButz's Avatar
    Join Date: Nov 2009
    Location: United States
    Age: 42
    Stats: 5'8", 151 lbs
    Posts: 10,792
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    Junior Juggernaut Winners!

    Ashley (asheid)
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  17. #2357
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
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    16 Hours Fasted

    Meal 1:
    1.5c Chicken Breast w/ Hot Sauce
    1c Oatmeal
    1 Scoop Infinite Labs Whey
    1/2 Banana
    1 Tablespoon Peanut Butter

    Meal 2:
    4 Egg Whites
    2 Slices Of Wheat Bread

    Meal 3:
    1.5c Chicken Breast
    Salad w/Pickles, Croutons, ect..

    Evening Workout
    Walking - 60 Minutes

    Meal 4:
    3/4c FF Cottage Cheese
    1/4c FF Greek Yogurt
    1 Scoop Infinite Labs Whey
    1/2 Banana
    1 Tablespoon Peanut Butter

    2 Slice Wheat Bread
    4 egg Whites
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  18. #2358
    Infinite Labs Rep JohnButz's Avatar
    Join Date: Nov 2009
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    Age: 42
    Stats: 5'8", 151 lbs
    Posts: 10,792
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  19. #2359
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
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    1 Scoop Juggernaut HP
    3g BCAA

    1 Scoop Juggernaut HP - Intra


    Chest/Back/Abs

    Main Focus Sets

    DB Bench Press
    Warm up set:
    20lbs - 12 reps
    45lbs - 10 reps

    Set 1: 75lbs - 7 reps
    Set 2: 70lbs - 10 reps
    Set 3: 65lbs - 11 reps
    Set 4: 60lbs - 14 reps
    Set 5: 55lbs - 15 reps

    Bonus Set:
    Weighted Push Up
    40lbs Vest - 10

    Weighted Chin Ups
    Warm up set: Bodyweight - 8 reps

    Set 1: Bodyweight + 60lb Vest - 3 reps
    Set 2: Bodyweight + 50lb Vest - 4 reps
    Set 3: Bodyweight + 40lb Vest - 4 reps
    Set 4: Bodyweight + 40lb Vest - 4 reps
    Set 5: Bodyweight + 40lb Vest - 4 reps

    Bonus Set:
    Bodyweight
    10 reps
    -

    -----
    Super Sets

    DB Flyes
    Set 1: 50lbs - 12 reps
    Set 2: 45lbs - 18 reps
    Set 3: 40lbs - 22 reps

    DB Lat Rows
    Set 1: 50lbs - 20
    Set 2: 45lbs - 20
    Set 3: 40lbs - 22

    ------

    Decline Flys
    Set 1: 45lbs - 18
    Set 2: 40lbs - 20
    Set 3: 35lbs - 24

    Wide Grip Pull Up
    Set 1: +20lbs - 4
    Set 2: +10lb Vest - 6
    Set 3- bodyweight - 8

    ----

    Abs
    Ab Ripper X

    Followed by..

    Warrior Bow Crunch w/5lbs- 15 reps
    Hanging Knee Raise w/10lbs- 20 reps
    Repeat once

    Elbow to Knee Crunch w/10lb weight- 15 reps
    Knee Raise Hold to Kick - 15 reps
    Repeat once

    Decline Sit Ups w/ 22.5lbs - 15 reps
    Slow Knee Raise w/10lbs - 15 reps
    Repeat once

    Plank 1 minute w/ 15 Plank Crunches
    Inverted Hang Crunch - 8 Reps held for 3 secs each
    Repeat once

    Oblique Crunch w/ 75lbs - 15 reps
    Oblique Raise - 8 reps each side
    Repeat once

    Russian Twist w/ 27.5lbs - 15 reps
    Hanging Knee Raise w/10lbs - 20 Reps
    Repeat once

    Decline Sit Ups 27.5lbs - 15 reps
    Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
    Repeat Once

    50 Burpees

    1 Mile Run


    3g BCAA sipped until noon
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  20. #2360
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
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    16 Hours Fasted

    Meal 1:
    1.5c Chicken Breast w/ Hot Sauce
    2c Salad

    3/4c Oatmeal
    1 Scoop Infinite Whey
    1 tablespoon Peanut Butter
    1/2 Banana

    1 FiberOne Brownie

    Meal 2:
    2 Slice Wheat Bread
    4 Egg Whites

    Meal 3:
    3 1/2 slices of ham
    1 Wrap
    3c Broccolli & Green Beans

    Evening Cardio
    60 Minutes Walking

    Meal 4:
    3/4c FF Cottage Cheese
    1/4c FF Greek Yogurt
    1 table spoon peanutbutter
    1/2 Banana
    1 scoop Infinite Whey

    1 Slice Wheat Bread
    4 Egg Whites
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  21. #2361
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
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    Age: 29
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    Thursday Morning
    1.5 Scoop Juggernaut HP
    w/ 3g BCAA


    10 Minute Walk
    35 Minute Jog
    30 Minutes inclined walking

    3g BCAA sipped until Lunch
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  22. #2362
    Infinite Labs Rep JohnButz's Avatar
    Join Date: Nov 2009
    Location: United States
    Age: 42
    Stats: 5'8", 151 lbs
    Posts: 10,792
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    30 pull-ups!

    Finally beat my best at pull-ups and got 30!

    ≡≡≡≡Infinite Labs Lead Rep≡≡≡≡

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  23. #2363
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
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    Meal 1:
    1.5c Chicken Breast w/ Hot Sauce
    2c Salad

    3/4c Oatmeal
    1 Scoop Infinite Whey
    1 tablespoon Peanut Butter
    1/2 Banana

    Meal 2:
    2 Slice Wheat Bread
    4 Egg Whites

    Meal 3:
    8oz Turkey Burger
    2c Salad
    3c Broccolli & Green Beans

    Evening Cardio
    60 Minutes Walking

    Meal 4:
    3/4c FF Cottage Cheese
    1/4c FF Greek Yogurt
    1 table spoon peanutbutter
    1/2 Banana
    1 scoop Infinite Whey

    1 Slices Wheat Bread
    4 Egg Whites
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  24. #2364
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
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    Friday Morning

    1 Scoop Juggernaut HP
    3g BCAAs


    30 Minutes Plyo
    60 Minutes Inclined Walking

    Sip 3g BCAA's until noon
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  25. #2365
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
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    1 Scoop Juggernaut HP
    3gBCAA

    Chest/Back Routine:

    1 scoop Juggernaut HP - Intra

    High Volume Chest Press:

    Warm Up Set:
    20lbs - 15
    40lbs - 15

    Set 1: 70lbs - 12
    Set 2: 70lbs - 12
    Set 3: 70lbs - 12
    Set 4: 70lbs - 12
    Set 5: 70lbs - 12
    Set 6: 70lbs - 12
    Set 7: 70lbs - 11
    Set 8: 70lbs - 10
    Set 9: 70lbs - 7

    100 Total Reps

    20lbs - 30 quick reps

    Push Ups w/40lbs - 10

    -----------------------------------

    High Volume DB Row

    Warm Up Set: 35lbs - 35

    Set 1: 95lbs - 24
    Set 2: 95lbs - 24
    Set 3: 95lbs - 24
    Set 4: 95lbs - 24
    Set 5: 95lbs - 24

    120 Total Reps

    ------------------------------------

    DB Flyes - Flat
    Set 1 -35lbs - 30 up 5lbs
    Set 2 - 45lbs - 20 - Dropped to 20lbs - 20
    Set 3 - 50lbs - 18- Dropped to 20lbs - 20
    Wide Grip Pull Ups
    Set 1 - 6 reps
    Set 2 - 6
    Set 3 - 6

    ------------------------------------

    Incline Bench
    Set 1 - 50lbs - 26 -Dropped to 20lbs - 30
    Set 2 - 50lbs - 24 - Dropped to 25lbs - 32

    Set 3 - 50lbs - 22 - -Dropped to 30lbs - 30 - dropped 20lbs - 25
    Hammer Close Grip Pull Ups w/20lbs vest pause at top
    Set 1 - 8 reps -No Vest
    Set 2 - 6
    Set 3 - 6

    -----------------------------------

    Incline Flyes
    Set 1 - 25lbs - 30 reps - Dropped to 15lbs - 18
    Set 2 - 35lbs - 20 - Dropped to 20lbs - 20 - dropped 12.5lbs - 15

    Set 3 - 45bs - 15 reps - Dropped to 20lbs - 20 - dropped 12.5lbs - 20
    Chin Ups w/ 40lbs vest pause at top - 20lb increase
    Set 1 - 9 reps - No Vest
    Set 2 - 4 reps
    Set 3 - 4
    30 Sec Rest
    No Pause Burnout - 6 reps - no Vest

    ----------------------------------

    Decline Press
    Set 1 - 45lbs - 32 reps - Dropped to 20lbs - 40
    Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 40
    Set 3 - 45lbs - 30 reps- Dropped to 20lbs - 40

    Close Grip Pull Ups w/ 20lb vest pause at top
    Set 1 - 8 reps- no vest
    Set 2 - 6
    Set 3 - 5
    30 Sec Rest
    No Pause Burnout - 6

    -----------------------------------

    Incline Push Ups w/ 25lb vest - Up weight next week
    Set 1 - 14 reps
    Set 2 - 12 reps
    Set 3 - 12 reps

    Underhand DB Rows
    Set 1 - 40lbs- 20
    Set 2 - 75lbs - 12
    Set 3 - 75lbs - 12

    -----------------------------------

    Standard Push Up w/40lb vest

    Set 1: 10
    Set 2: 10
    Set 3: 10

    Wide Grip Pull-Up

    Set 1: 5 reps
    Set 2: 5
    Set 3: 4

    ----------------------------------

    DB Deadlifts
    Warm Up: 40lbs - 12

    Set 1: 150lbs - 12 w/ drop set to 40lbs - 10
    Set 2: 150lbs - 12 w/ drop set to 40lbs - 10
    Set 3: 150lbs - 10 w/ drop set to 40lbs - 10

    ---

    Dumbbell Pull Overs
    Set 1: 40lbs - 25 - Dropped 20lbs - 22 - Then 12 Push Ups
    Set 2: 50lbs - 20 - Dropped 20lbs - 20 - Then 12 Push Ups
    Set 3: 55lbs - 16 - Dropped 20lbs - 20 - Then 12 Push Ups

    15 Minutes Walking
    45 Min Jogging
    10 Minutes uphill Walking
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  26. #2366
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Stats: 6'0", 188 lbs
    Posts: 10,933
    BodyPoints: 917
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    I've completed my 1.5 weeks of deload. Now I'm ready to hit the iron hard.

    I also was on vacation and skied for 4 straight days averaging 5 hours each day. My fibula/ankle felt good, except for one hard bump and on another day a snowboarder cut into me. Saw that happening and knew I would either hit straight in or if I tried to cut away he would clip me on the back side, which would probably be worse to me. I've never had this much consecutive ski time. It was great. We went to Snowshoe in WV. Best skiing in the southeast.

    I'll start with a 10x10 sequence for a couple of weeks then get more into my regular type workout. 10x10 is an old school workout where you pick a basic exercise for a muscle and use a weight you can do 15-20 reps but only do 10, then rest 20-30 secs and repeat for 10 sets. Starts easy an ends up real hard. It has a self-induced warm-up.
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  27. #2367
    Infinite Labs Rep JohnButz's Avatar
    Join Date: Nov 2009
    Location: United States
    Age: 42
    Stats: 5'8", 151 lbs
    Posts: 10,792
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    Originally Posted by kconnell View Post
    I've completed my 1.5 weeks of deload. Now I'm ready to hit the iron hard.

    I also was on vacation and skied for 4 straight days averaging 5 hours each day. My fibula/ankle felt good, except for one hard bump and on another day a snowboarder cut into me. Saw that happening and knew I would either hit straight in or if I tried to cut away he would clip me on the back side, which would probably be worse to me. I've never had this much consecutive ski time. It was great. We went to Snowshoe in WV. Best skiing in the southeast.

    I'll start with a 10x10 sequence for a couple of weeks then get more into my regular type workout. 10x10 is an old school workout where you pick a basic exercise for a muscle and use a weight you can do 15-20 reps but only do 10, then rest 20-30 secs and repeat for 10 sets. Starts easy an ends up real hard. It has a self-induced warm-up.
    A little GVT to get back into it! You will probably see some nice Hypertrophy from this KC.
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  28. #2368
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Stats: 6'0", 188 lbs
    Posts: 10,933
    BodyPoints: 917
    Rep Power: 591
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    Saturday December 22, 2012 Arms

    Pre:1 scoop Juggernaut HP + 1/2 scoop CarnoCre + 2 No Beta

    Intra: 1 sc Glutamine + 1 sc BCAA


    Triceps: 10x10 -- 3 sec contractions

    Tricep Rope Pushdown (double-pulley) - Flare out at bottom to shoulder width (Lateral Head) 20 secs rest
    10x10x135

    Biceps
    E-Z Cable Drag Curl hold 3 secs
    10x10x100


    superset
    E-Z Seated Lower Cable Wrist Curls on Knees - 6 sets
    E-Z Cable Reverse Wrist Curls

    TRAIN: 12:32
    REST: 08:05
    Sets: 28
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  29. #2369
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
    Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000) Credz has reached the pinnacle! Best possible rank! (+1000000)
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    16.5 Hours Fasted

    Meal 1:
    Chicken Breast Footlong From Subway with Baked BBQ Chips



    Meal 2:
    8oz Ground Turkey
    2 Cinn Sweet Potato
    Salad w/ Lite Ranch
    Veggies



    Meal 3:
    Ben & Jerry's Pumpkin Cheesecake- Finally found it!



    Meal 4:
    1c FF Cottage Cheese
    1/4c FF Greek Yogurt
    2 Scoops Whey
    1 Banana
    - Infinite Labs Rep -
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  30. #2370
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 13,649
    Rep Power: 3818
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    Pre-Workout
    1 Scoop Juggernaut HP
    w/ 3g BCAA

    Intra:
    1 Scoop Juggernaut HP


    Arms

    Pyramid Superset Set

    Warm Up Set:
    DB Bicep Curl

    10lbs - 20 Reps
    DB Raise
    20lbs - 20 Reps

    DB Bicep Curl
    Set 1: 50 Reps - 15lbs
    Set 2: 40 Reps - 20lbs
    Set 3: 30 Reps - 25lbs
    Set 4: 20 Reps - 30lbs
    Set 5 10 Reps - 40lbs
    Set 6: 5 Reps - 50lbs
    Time to go back up
    Set 7: 5 Reps - 50lbs
    Set 8: 10 Reps - 40lbs
    Set 9: 20 Reps - 30lbs
    Set 10: 30 Reps - 25lbs
    Set 11: 40 Reps - 20lbs
    Set 12: 50 Reps - 15lbs

    DB Raise
    Set 1: 50 reps - 45lbs
    Set 2: 40 Reps - 50lbs
    Set 3: 30 Reps - 60 lbs
    Set 4: 20 Reps - 65lbs
    Set 5 10 Reps - 70lbs
    Set 6: 5 Reps - 75lbs
    Time to go back up
    Set 7: 5 Reps - 75lbs
    Set 8: 10 Reps - 70lb
    Set 9: 20 Reps - 65lbs
    Set 10: 30 Reps - 60lbs
    Set 11: 40 Reps - 50lbs
    Set 12: 50 Reps - 45lbs

    ----
    Supersets

    Prone Curls Partial Reps after Failure
    Set 1: 30lbs - 12 Reps w/ 3 partials
    Set 2: 35lbs - 8 reps w/ 2 partials
    Set 3: 40lbs - 8 reps w/ 2 partials


    Lying Down DB Extensions
    Set 1: 30lbs - 19
    Set 2: 35lbs - 12
    Set 3: 40lbs - 7

    ----

    Supinated Curls- Drop Setted
    Set 1: 30lbs - 15 Reps - 17.5lbs - 10
    Set 2: 35lbs - 12 Reps - 17.5lbs - 10
    Set 3: 40lbs - 9 reps - 20lbs - 10

    Kickbacks
    Set 1: 22.5lbs - 22 reps
    Set 2: 35lbs - 12 reps
    Set 3: 35lbs - 12 reps

    ---

    Concentration Curl - Negative Reps after Failure
    Set 1: 50lbs - 10 reps - 6 Slow Negatives
    Set 2: 50lbs - 10 reps - 6 Slow Negatives
    Set 3: 50lbs - 10 reps - 6 Slow Negatives

    DB Crossbody Ext.
    Set 1: 15lbs - 15 Reps -
    Set 2: 15lbs - 15Reps -
    Set 3: 20lbs - 10 Reps -


    ---

    Incline Hammer Curls- Drop set after failure
    Set 1: 35lbs - 12 reps - dropped 20lbs - 8 reps
    Set 2: 35lbs - 11 reps - dropped 20lbs - 11 reps
    Set 3: 40lbs - 10 reps - dropped 20lbs - 10 reps

    Lying Down Rolling Tricep Ext. Drop set after failure
    Set 1: 20lbs - 20 reps - 2 hand KB Raise - 16 reps 22.5lbs
    Set 2: 25lbs - 16 reps - 2 hand KB Raise - 18 reps 22.5lbs
    Set 3: 30lbs - 12 reps - 2 hand KB Raise - 20 reps 22.5lbs


    ---

    Alt Curls- Drop sets after Failure
    Set 1: 40lbs - 10 reps - dropped 20lbs - 10 reps
    Set 2: 45lbs - 7 reps - dropped 20lbs - 10 reps
    Set 3: 52.5lbs - 5 reps - dropped 20lbs - 10 reps

    Bench Dips
    Set 1: 60 reps
    Set 2: 50lbs vest - 45 reps - no vest 20 reps
    Set 3: 60lbs vest - 40 reps - no vest 20 reps

    ---

    Spider Curls
    Set 1: 22.5lbs- 10 reps - dropped 10lbs - 22 reps
    Set 2: 25lbs - 9 reps - dropped 12.5lbs - 15 reps
    Set 3: 25lbs - 9 reps -dropped - 12.5lbs - 12 reps
    Set 4: 25lbs - 10 reps -dropped - 12.5lbs - 10 reps

    1 arm KB Raise
    Set 1: 22.5lbs - 20 reps
    Set 2: 27.5lbs - 16 reps
    Set 3: 27.5lbs - 14 reps dropped 22.5lbs - 14

    ----

    Burnouts
    Curls - 50 Reps non-stop drop set
    30lbs - 20
    25lbs - 5
    22.5lbs - 10
    20lbs - 10
    17.5lbs - 5

    2 Handed Kettlebell Ext.
    42.5lbs - 35 Reps dropped 22.5lbs - 16 reps

    10 Minutes walking
    35 Minutes running
    15 Minutes Inclined Walking


    Sipped 3g BCAA until first meal
    - Infinite Labs Rep -
    http://www.infinitelabs.com/
    http://www.bodybuilding.com/store/ilabs/ilabs.htm

    -Join kconnell, JohnButz, Credz & KennKnee in "The League of Extraordinary Gentlemen"-
    http://forum.bodybuilding.com/showthread.php?t=137309343

    --------------------------------------------

    Personal Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=155617473
    Reply With Quote

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