The League of Extraordinary Gentlemen

[kconnell]

Haha yeah, it isn't bolted down or anything, I am forever moving it around, so I just let it go where it may.

No, they don't need to be bolted to the ground. It's the lateral (side-to-side) motion that would concern me.

Used to have one similar.

[kconnell]

Saturday May 17, 2014 - Legs

Pre - 2 sc JHP + 1 sc Dagger HP + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force Grape


************************************************** ****
* All Exercises with a pause 1/2-way, then contraction for 2 secs *
************************************************** ****

4 sec negatives

HAMSTRINGS - SUPERSETS
SLD - toes elevated
13,14,13 x135
Lying Leg Curl - Elevated Front
12,11 x 60, then last set quad drop 10-7-6-7 x 60-45-35-25

Add 1/2 sc Massport Grape

QUADS: -

Leg Extension - Knee Emphasis
10,9,8,7,7 x140 (plate), then last set 7-6-5-5 x 140-115-90-70

Hack Squat
12,11 x 140, then last set 10-6-5-5 x 140-115-90-70

Sissy Squat
9,7 x 35
-----

CALVES:
Seated Calf
14,12,10 x 100 - (Plate Load), then 9-6-6-7 x 100-80-65-55

Standing Calf
11,10,9 x140 - (Plate Load), then 8-6-6-6 x 140-115-90-70

D.A.R.D - 2 sets - skipped

2 sc Infinite Whey

[Credz]

Wendler's 5/3/1

C2W2:

Squats
Warm Up:
Set 1: 5 reps - 95lbs
Set 2: 5 reps - 115
Set 3: 5 reps - 135

Work Sets
Set 1: 3 reps - 155
Set 2: 3 reps - 175
Set 3: 3 reps - 195 +12 = 15 total reps
Joker Sets
1 x 215lbs - 3 reps
Pyramid Down:
Set 4: 3 Reps - 175lbs+ 7 = 10 total reps
Set 5: 3 Reps - 155lbs+ 13= 16 total reps

DB Rows Supersetted
75lbs x 8 reps - between each set

BBB Set: - Deadlift
5 x 10 - 185lbs

Back off set:
1 x 10 - 135lbs

Pull Ups Between Sets
8 Reps each set

Assistance Work:
BB Rows
1 x 10 - 135lbs
2 x 10 - 155lbs
2 x 10 - 165lbs

Lunges:
1 x 16 - 65lbs
1 x 16 - 80lbs
1 x 16 - 100lbs
1 x 16 - 110lbs
Superset Rack Pulls All Sets
4 x 5- 255lbs

Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 20 - 55lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 2 x 10 - Hang Pulls-BW
- w/ 2 X 6 - Side to Side Hang Pulls - BW


2 mile jog

[JohnButz]

Wrist Stretch series/Handstand progressions, including some wrist walking/fingertip pushups.
Tripod/Mobility work 2 sets of 30 sec/10 sec.

Manna Progression/mobility 2x8/5
Side Lever Progression/mobility 2x30/5
Single-Leg Squat Progression/mobility 2x8/10
Front Lever Progression/mobility 2x30/30
Side Planche Progression/mobility2x9x10
Hollow Back Press Progression/mobility2x2/10
Rope Climb Progression/mobility 2x2/30
Squats
45x10 65x5 95x5,5,5,5,5

Running 2 miles

[kconnell]

Sunday May 18, 2014 - Back, Biceps

Pre - 2 sc Blade Preworkout 1.0 + 1 sc Dagger HP + 1/2 sc Infinite Force

Intra - 1.5 sc Infinite Force Watermelon


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******


BACK
Wide Pulldowns
13,9 x140, then 8-6-6-8 x 150-125-100-80

1-Arm Row - supporting leg back
7,6 x65 - then 8-6-7-7 x 55-45-35-25 ---- NOTE: First 2 sets noticed loss of pump, but heavy, so dropping 10 lbs for final drop set...
--Yep, That's it!

Bent-Over Barbell Row (Under-grip) -- Same for this, drop some to feel it better
9 x135 - then 7-6-7-7 x 115-85-65-45

Adding 1/2 sc Massport -- Mmmm!


BICEPS: - 4 sec negative, about 40 sec rest

SUPERSET - less weight, more concentration
Incline Dumbbell Curl - Contract Tricep at bottom hard (Dropping helps the back, so I'm doing the same on biceps)
13,10,9 x 25, then 8-8-8 x 25-15-5
Seated Zottman Curl - Contract Tricep at bottom hard
5,5,10 x25, then 9x5

High-Cable Curl - Fat Gripz - Ditto
11, 9 x 85 then 8-8-6-8 x 85-65-55-45

E-Z Cable Reverse Curl - Fat Gripz, Contract Tricep at bottom hard
13,13 x 65, then 11-6-6 x 65-55-45

-----
Wrist Curls - Fat Gripz
13,12,10 x110

Farmers Walk
60 secs x 80 - skipped

2 sc Infinite Whey

[JohnButz]

Nice Work KC!

[JohnButz]

Check out the new blog post here:

http://infinitelabs.com/john.php

[Credz]

Yesterday's full day of eating..


2 Scoop Juggernaut HP
1/2 Scoop Infinite Force


Ab/Conditioning Circuit

Hanging Leg Raises
4 x 20
w/ 4 x 20 - Burpees
---
Decline Weighted Sit Ups
4 x 20 - 45lbs
w/ 100 Jump Ropes (25 Double, 25 left left, 25 right leg, 25 double)
---
Hanging Knee raise
4 x 20 - 10lbs
w/ 4 sets 30 Mountain Climbers
---
Ab Roller
4 x 15
w/ 4 sets 50 Jumping Jacks with 20lb vest
---
Repeat 3 Times
Bear Crawl w/ 20lb Vest- 5 Laps
-20 Sec Plank
---
Repeat 3 Times
Farmer Walks - 40lbs w/fatgripz 5 lap
- 12 twisting decline sit ups 22.5lbs
---
Repeat 3 Times
30 High Knee Jumps - Bodyweight
- 16 Plate Twists -45lbs
- 10 side bends - 45lbs

[JohnButz]

Nice Vid Carl!

[JohnButz]

Wrist Stretch series/Handstand progressions, including some wrist walking/fingertip pushups.
Tripod/Mobility work 2 sets of 30 sec/10 sec.

Manna Progression/mobility 2x8/5
Side Lever Progression/mobility 2x30/5
Single-Leg Squat Progression/mobility 2x8/10
Front Lever Progression/mobility 2x30/30
Side Planche Progression/mobility2x9x10
Hollow Back Press Progression/mobility2x2/10
Rope Climb Progression/mobility 2x2/30

Ring Dips BWx15,13,15
Press 45x15,15
Dips BWx20,20
Lying Tricep Extension 35x20,20
Pseudo Planche Pushups 15,15


Running 2 miles

[JohnButz]

ČĿÄ Infinite Labs: Clarinol CLA Support Lean Muscle ČĿÄ



http://www.bodybuilding.com/store/in...rinol-cla.html

Infinite Labs: Clarinol CLA
Support Lean Muscle*

Pure CLA Powder to Support Lean Muscle and Healthy Weight Loss*

Supported Goal: Fat Loss
Main Ingredient: CLA

http://www.bodybuilding.com/store/in...rinol-cla.html

[JohnButz]

Wrist Stretch series/Handstand progressions, including some wrist walking/fingertip pushups.
Tripod/Mobility work 2 sets of 30 sec/10 sec.

Manna Progression/mobility 2x8/5
Side Lever Progression/mobility 2x30/5
Single-Leg Squat Progression/mobility 2x8/10
Front Lever Progression/mobility 2x30/30
Side Planche Progression/mobility2x9x10
Hollow Back Press Progression/mobility2x2/10
Rope Climb Progression/mobility 2x2/30

Chins BWx10,10 BW+70x4, BWx75x2,2,2,2,2
Deadlifts 135x2,2,2,2,2,

[Credz]

Cold Stone Creamery Easter Egg #2


Pre Workout:
2 Scoop Juggernaut HP
1 Scoop Infinite Force

Wendler's 5/3/1

W2C2:

Military Press
Warm Up:
Set 1: 5 reps - 45lbs
Set 2: 5 reps - 65lbs
Set 3: 5 reps - 65lbs

Set 1: 3 reps - 80lbs
Set 2: 3 reps - 95lbs
Set 3: 3 reps - 105lbs +7eps -10total
Joker Sets
1 x 3- 115lbs
Pyramid Sets
Set 4: 3 reps - 95lbs+11 = 14rep total
Set 5: 3 reps - 80lbs +14= 17 rep total

Bent Rear Delt Flyes(Leaning on Bench)
3 x 15 - 15lbs
5 x 12 - 20lbs

BBB Set: - Bench
5 x 10: 135lbs

Supersetted with:
Side Flyes
5 x 15 - 20lbs

Assistance Work:
Superset:
Upright Row:
3 x 8 - 105lbs

DB Flyes:
1 x 20 - 30lbs
2 x 15 - 40lbs

----
BB Curl w/ Arm Blaster
1 x 12 - 65lbs (slow negative)
1 x 10- 70lbs (Slow negative)
1 x 6 - 80lbs (Slow negative)

Prone DB Shrug:
None today- shoulders felt fried
--------
Spider Curl - Pause at bottom
1 x 12- 20lbs
1 x 8 - 25lbs
1 x 5 - 30lbs

Floor Press:
1 x 8 - 145lbs
2 x 4 - 155lbs
---
Incline Curl
8 Reps - Slow Descent
- set timer for 3 minutes and do as many curls as I can taking 10-20 sec breaks as needed

25 minutes walking with 20lb vest

Morning weight 167.4! Just keeps on rising hehe.

[kconnell]

Tuesday May 20, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force + 1 sc Dagger HP

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******

4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
14,13,11 x 110, then quad-drop 10-6-6-6 x 110-90-75-65-55

Lying Triceps Extension Lighter weight & Super-Slow
12,10,9 x 50

Added 1/2 sc Massport

Bench Dips rest 2 secs at bottom --- SKIPPED
14,12 x 45, then quad-drop 9-6-6-6 x 45,35,25,10

CHEST:

Cable Crossover (Multiple positions) --
12 x55 -


DELTS:

Seated Lateral Raise Slow up & down. no cheating
14,13,11 x 15 - Pause @ top, super slow

E-Z Front Raise
13,13,12 x30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip
15,13 x100 - then quad Drops -----11-6-6-6 x 100-80-65-55-45

Dumbbell Lying Rear Lateral
15,14,13 x25 -

-----

1.5 sc Infinite Whey

[JohnButz]

Messing with Max reps on the deload week.

Dips BW+155#'sx1

[Credz]

Wendler's 5/3/1

C2W2

Deadlift
Warm Up:
Set 1: 5 reps - 100lbs
Set 2: 5 reps - 135lbs
Set 3: 5 reps - 150lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 175lbs
Set 2: 3 reps - 195lbs
Set 3: 3 reps - 220lbs + 18 = 21 total reps
Joker Sets
1 x 3 - 255lbs
Pyramid Down:
Set 4: 3 Reps - 195lbs+ 9= 12 total reps
Set 5: 3 Reps - 175lbs+ 18= 21 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - Squats
5 x 10 - 145lbs

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
T-Bar Rows
1 x 12 - 95lbs
1 x 10 - 105lbs
1 x 10 - 115lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
1 x 12 - 135lbs
1 x 10 - 155lbs
1 x 8 - `185lbs
w/ DB RDL
3 x 12 - 80lbs

[JohnButz]

Playground/Park Training

100 NG Pullups


24 100 meter sprints

[Credz]

2 Scoop Juggernaut HP
1 Scoop Infinite Force- Watermelon!!!
Arm Day:

BB Curls: - Armblaster with negatives
1 x 16 - 65lbs
2 x 8 - 75lbs
2 x 8 - 80lbs
2 x 5 - 95lbs +3 reps
- 1 x 10 - 65lbs
- 1 x 12 - 45lbs
---
CGPB:
1 x 10 - 135lbs
1 x 8 - 145lbs
1 x 6 - 155lbs +1 rep
1 x 4 - 165lbs +2 reps
1 x 2 - 175lbs +10lbs PR
- 1 x 3 - 155lbs
- 1 x 6 - 135lbs
----
Superset
Skullcrushers
1 x 10 - 60lbs
2 x 8 - 70lbs

Hammer Curls
3 x 12 - 40lbs

-----
Superset
Dips
3 x 15 - BW

Drag Curls: EZ Bar
2 x 14 - 50lbs
2 x 12 - 60lbs
---

Incline Curls:
3 x 8 - 25lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.

25 Minute Walk with 25lb vest - 2 miles

[kconnell]

Thursday May 22, 2014 - Legs

Pre - 1 sc JHP + 1 sc Dagger HP + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force Watermelon


************************************************** ****
* All Exercises with a pause 1/2-way, then contraction for 2 secs *
************************************************** ****

4 sec negatives

HAMSTRINGS - SUPERSETS
SLD - toes elevated
12,12,12 x135
Lying Leg Curl - Elevated Front
12,11 x 60, then last set quad drop 10-7-6-7 x 60-45-35-25

Add 1/2 sc Massport Fruit Punch

QUADS: -

Leg Extension - Knee Emphasis
9,8,7,6,6 x140 (plate), then last set 6-5-6-5 x 140-115-90-70

Hack Squat
12,11 x 140, then last set 11-5-6-5 x 140-115-90-70

Sissy Squat - Skipped
9,7 x 35
-----

CALVES:
Seated Calf
15,14,12 x 100 - (Plate Load), then 10-7-6-7 x 100-80-65-55

Standing Calf 0000000000000 Skipped
11,10,9 x140 - (Plate Load), then 8-6-6-6 x 140-115-90-70

D.A.R.D - 2 sets - skipped

2 sc Infinite Whey

[lonniej]

Nice work guys..Impressive as always!!

[Credz]

2 Scoop Juggernaut HP
1/2 Scoop Infinite Force

Abs

Ab Circuit

Hanging Leg Raises
4 x 20
w/ 4 x 8 - Hammer Pull Ups - Bodyweight
---
Decline Weighted Sit Ups
4 x 20 - 45lbs
w/ w/ 4 x 6 - Wide Pull Ups - Bodyweight
---
Ab Roller
4 x 15
w/ 4 x 6 - Pull Ups - Bodyweight
---
Lying Leg Raise
4 x 12 - 10lbs
w/ 4 x 6 - Wide Hammer Pull Ups - Bodyweight +10lb

Hanging Knee Raise
3 x 15 - +10lbs
w/ 3 x 6 Hammer Pull Ups + 10lbs

Twisting Decline Sit Ups
3 x 12 - 22.5lbs
w/ 3 x 8 pull ups - BW

Plate Twist
3 x 15 - 45lbs
w/ Weighted Chins - 3 x 6 - 10lbs
w/ Oblique Side Raises - 45lbs 3 x 10

40 minute walk with 20lb vest at max incline

[Credz]

Wendler's 5/3/1

1 Scoop Juggernaut HP
1/2 Scoop Infinite Force
4 Miles Cardio

45 Minute Break

1 Scoop Juggernaut HP
1/2 Scoop Infinite Force

C2W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 105
Set 3: 5 reps - 115

Set 1: 5 reps - 145
Set 2: 3 reps - 165
Set 3: 1 reps + - 180lbs + 5 = 6 total Reps
Joker Set Singles
195lbs - 1 rep
195lbs - 1 rep
195lbs - 1 rep
Pyramid Down:
Set 4: 3 Reps - 165lbs +5 = 8 total reps
Set 5: 5 Reps - 145lbs +7 = 12 total reps

Superset
Side Flyes
4 x 15 - 15lbs
4 x 12 - 20lbs

BBB Set: - Inlcine Bench Press
(5 Sets)
2 sets of 10 reps - 115lbs
1 sets of 10 reps - 120lbs
2 sets of 10 reps - 125lbs

Superset
Rear Delt Flyes
5 x 12 - 20lbs

Assistance Work:
Standing OHP:

3 x 8 - 95lbs
- 1 x 12 - 65lbs
- 1 x 14 - 45lbs

------
Superset
Behind Head OHP:
1 x 10 - 45lbs
1 x 10 - 55lbs
2 x 10 - 65lbs

DB Flyes:
1 x 25 - 25lbs
1 x 20 - 35lbs
2 x 16 - 40lbs

Superset
Shrugs
1 x 20 - 135lbs
1 x 15 - 170lbs
2 x 15 - 205lbs
2 x 5 - 255lbs
- 1 x 15 - 205lbs
-1 x 20 - 135lbs -last set dropset

Skullcrushers:
3 x 8 - 65lbs

1 x 20 - 40lb
1 x 25 - 30lbs
1 x 40 - 20lb

----

CGBP:
2 x 12 - 115lbs
1 x 8 - 125lbs
2 x 8 - 135lbs
-----
Floor Press
3 x 5- 135lbs

Dips:
None today.

Last weeks weekly AVG: 165.2
This weeks weekly AVG: 166.1


Saw this quote someone posted on a ******** group I belong in where the OP was talking about how he is bulking and felt fat and then realized everyone in his office is way out of shape and thought it was worth sharing. I can relate to that mind set cause I used to be overweight and was always afraid of gaining but my mind set has definitely changed for the better

"What we see on the internet fitness pages are the minority of the general population of the reality."

[JohnButz]

Nice work guys..Impressive as always!!

Thanks Lonnie!

Saw this quote someone posted on a ******** group I belong in where the OP was talking about how he is bulking and felt fat and then realized everyone in his office is way out of shape and thought it was worth sharing. I can relate to that mind set cause I used to be overweight and was always afraid of gaining but my mind set has definitely changed for the better

"What we see on the internet fitness pages are the minority of the general population of the reality."

Very True Carl! And becoming more and more of a small cross-section.

[JohnButz]

Deload continues, nothing too interesting to report

[kconnell]

Saturday May 24, 2014 - Back, Biceps

Pre - 2 sc Blade Preworkout 1.0 + 1 sc Dagger HP + 1/2 sc Infinite Force

Intra - 1.5 sc Infinite Force Watermelon


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******


BACK
Wide Pulldowns
14,12 x140, then 10-7-7-8 x 140-115-90-70

1-Arm Row - supporting leg back
8,7 x 55 - then 8-8-8-8 x 55-45-35-25


Bent-Over Barbell Row (Under-grip) -- Same for this, drop some to feel it better
8 x135 - then 7-8-8-8 x 115-85-65-45

Adding 1/2 sc Massport -- Mmmm!


BICEPS: - 4 sec negative, about 40 sec rest

********************
Skipped Biceps & forearms.
Starting to have pain
After Memorial Day, I'll take a break
********************




2 sc Infinite Whey

[JohnButz]

Chins
BWx3
BW+10x1
BW+25x1
BW+35x1
BW+45x1
BW+55x1
BW+70x1
BW+70x1
BW+90x1
BW+100x1



Over to the park..

Run 1 mile

100 NG Pullups (10x10)

Run 1 mile. Deload over!

[Credz]

Saturday Night Dinner!


Wendler's 5/3/1

C2W3:

Squats
Warm Up:
Set 1: 5 reps - 95lbs
Set 2: 5 reps - 115
Set 3: 5 reps - 130

Work Sets
Set 1: 5 reps - 165
Set 2: 3 reps - 185
Set 3: 1 reps - 210 +14 = 15 total reps
Joker Sets
1 x 220lbs - 1 reps
1 x 230lbs - 1 rep
Pyramid Down:
Set 4: 3 Reps - 185lbs+ 7 = 10 total reps
Set 5: 5 Reps - 165lbs+ 7= 12 total reps

DB Rows Supersetted
75lbs x 8 reps - between each set

BBB Set: - Deadlift
2 x 10 - 185lbs
2 x 10 - 195lbs
1 x 10 - 200lbs
Back off set:
1 x 10 - 155lbs

Pull Ups Between Sets
6 Reps each set
---
Assistance Work:
BB Rows
1 x 12 - 135lbs
2 x 12 - 155lbs
2 x 8 - 185lbs
---
Lunges:
1 x 16 - 70lbs
1 x 16 - 80lbs
1 x 16 - 100lbs
1 x 16 - 110lbs
Superset Rack Pulls All Sets
2 x 8- 225lbs
2 x 4- 255lbs
----
Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 20 - 55lbs
----
Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 6 - Side To Side Hang Pulls-BW


3 mile jog

[kconnell]

Nice work guys..Impressive as always!!

Thanks, Lonnie!

[kconnell]

Sunday May 25, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force + 1 sc Dagger HP

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******

4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
14,13,11 x 110, then quad-drop 9-7-6-5 x 110-90-75-65-55

Lying Triceps Extension Lighter weight & Super-Slow
13,11,10 x 50

Added 1/2 sc Massport

Bench Dips rest 2 secs at bottom --- SKIPPED
10,9 x 45, then quad-drop 9-6-5-5 x 45,35,25,10

CHEST:

Cable Crossover (Multiple positions) --
12 x55 -


DELTS:

Seated Lateral Raise Slow up & down. no cheating
13,12,10 x 15 - Pause @ top, super slow

E-Z Front Raise
13,11,10 x30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip
14,13 x100 - then quad Drops -----11-7-8-6 x 100-80-65-55-45

Dumbbell Lying Rear Lateral
15,14,13 x 15 -

-----

1.5 sc Infinite Whey

[kconnell]

Chins
BWx3
BW+10x1
BW+25x1
BW+35x1
BW+45x1
BW+55x1
BW+70x1
BW+70x1
BW+90x1
BW+100x1



Over to the park..

Run 1 mile

100 NG Pullups (10x10)

Run 1 mile. Deload over!

That's impressive, John!

Saturday Night Dinner!
Joker Sets
1 x 220lbs - 1 reps
1 x 230lbs - 1 rep

3 mile jog

What are Joker Sets?