The League of Extraordinary Gentlemen

[kconnell]

Carl is going ape again with his food porn...

[kconnell]

Sunday Dec 23, 2012 - Back & Delts

Pre - 1/2 sc CarnoCre + 1 sc Juggernaut HP

Intra - 1 sc Glutamine + 1 sc BCAA


Tried abs, but they are so sore from skiing. Yes, skiing.
Since the back is so vast, I decided to do 2 sets of 8x8 instead of one 10x10. Taking a weight I do 15 reps, but do 8 (or 10), but only 20 secs rest, contract 3 secs.


BACK:

Wide-Grip Lat Pulldown8x8x125

Seated Row8x8x110 (up to 125 next time)

Stretch.....



DELTS:
I didn't want to Military or BNP, since those are primarily anterior delts, so I decided on cable upright
Cable Upright Row (Double Pulley, Medium grip, hold 2 secs to mid-chest level only)
8x8x90 (Fat Gripz) - 20 sec rest

Face-Down Bent-Over Lateral Raise
8x8x20 2 secs hold, 15 sec raise



TRAIN: 17:08
REST: 12:40
SETS: 33

[llahhsoj]

^^^^

Welcome back from banned camp!

[Credz]

16 hours fasted

Meal 1:
9oz Steak Sirloin
Carrot Fries
1 Wraps


Protein Cakes
w/ Banana Slices, SF Choc Syrup




Afternoon Workout:
Abs

Ab Ripper X..

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

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

Decline Sit Ups 25lbs - 15 reps
Slow Knee Raise w/ 10lbs- 15 reps
Repeat twice

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch w/10lbs- 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/ 35lbs - 15 reps
Hanging Knee Raise w/10lbs - 20 Reps
Repeat twice

Decline Sit Ups 35lbs - 15 reps
Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
Repeat twice

50 Burpees

30 Minutes walking at 4mph

Meal 2:
9oz Pork Tenderloin w/ Wrap
Baked Cucumber & Veggies



Meal 3:
2 Cups of Low Fat Vanilla Ice Cream
1/2 Banana
1 Kit Kat
1 3 Musketeers
1 Almond Joy
1 Reese's cup
Sixlets
2 Crispy Chocolates
SF Chocolate Syrup


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

[Credz]

Morning Workout:
Legs:

Pre-Workout
1 Scoop Juggernaut HP
w/BCAAs

Intra
1 Scoop Juggernaut HP

All these are supersetted
Jefferson Squat
Set 1: 45lbs - 15
Set 2: 65lbs - 15
Set 3: 65lbs - 15
Set 4: 65lbs -

Split Squat
Set 1: 35lbs - 22 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 - 25 reps each leg
Set 2: 45lbs - 24 reps each leg
Set 3: 50lbs - 24 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: 25lbs - 35 reps
Set 2: 35lbs - 35 reps
Set 3: 45lbs - 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: 35lbs - 30 reps each leg
Set 2: 45lbs - 30 reps each leg
Set 3: 52.5lbs - 30 reps each leg
Set 4: 95lbs - 18 reps each leg

-----

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

60 Minutes inclined walking

---

Sipping on 3g BCAAs

[kconnell]

^^^^

Welcome back from banned camp!

Thanks. Don't know what happened. Oh well. I took advantage a did a deload.

[kconnell]

Monday Dec 24, 2012 - Legs

Pre - 0.5 sc Juggernaut + +1 sc Original Juggernaut + 1 sc Dagger
Intra - 1 sc BCAA + 1 sc Glutamine + 1/2 sc Massport


Abs still sore, but better.

10x10 (or 8x8 on exercises. Hold 3 secs, 20 secs rest) First few are like a warm-up, but the end is really hard.

Hamstrings: --
Lying Leg Curl 8x8x55 -- cramping, but did it.

Stretch..... Lots!



Smith Squat 10x10x185
What? Am I crazy? Legs with only a 20 sec rest? Started cramping during the 3rd set.

Standing Calf 10x10x115

TRAIN: 15:07
REST: 10:44
SETS: 26

1 sc Infinite Whey

[lonniej]

Merry Christmas Gentlemen!!

[Credz]

18 Hours Fasted

Meal 1:
1.5cup Chicken Breast w/ Hot Sauce
4 Egg Whites
Salad


1 Scoop Infinite Pro Whey- Chocolate
1/2 Banana


Afternoon:
45 Minutes Walking

Meal 2:
1.5c Chicken Breast w/ Hot Sauce
4 Egg Whites
Veggies/Salad

Meal 3:
3/4c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Infinte Pro Whey Protein
1/2 Banana

Meal 4:
Holiday Eats!

[Credz]

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 - 14
Set 2 55lbs - 14
Set 3 55lbs - 14
Set 4 55lbs - 14
Set 5: 55lbs - 13
Set 6: 55lbs - 12
Set 7: 55lbs - 11
Set 8: 55lbs - 8

Burnout
30lbs - 20 Reps

100 reps

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

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

Laterial Side Raise

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

---

Front Raise
Set 1 20lbs - 32
Set 2 35lbs - 22 Dropped to 20lbs -14
Set 3 35lbs - 20 Dropped to 20lbs - 14 dropped 15lbs - 12
Set 4: 40lbs - Dropped to 20lbs - 18 dropped 17.5lbs - 14

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


---

BB Shrugs -
Set 1: 95lbs - 50 reps
Set 2: 160lbs -35 reps
Set 3: 160lbs - 35 reps
Set 4: 160lbs - 35 reps

Seated Rear Delt Fly
Set 1: 15lbs - 30
Set 2: 25lbs - 22 - dropped 20lbs - 14 reps
Set 3: 25lbs - 20 - dropped 20lbs - 14 reps
Set 4: 30lbs - 16 - dropped 20lbs - 14 reps

---

Barbell Upright Rows - Wide grip
Set 1: 45lbs - 30
Set 2: 65lbs - 30
Set 3: 75lbs - 22
Set 4: 75lbs - 22

Side Raise
Set 1: 20lbs - 35
Set 2: 25lbs - 30
Set 3: 35lbs - 15 - dropped 20lbs - 20 reps, dropped 15lbs - 20 reps
Set 4: 35lbs - 16 - dropped 20lbs - 20 reps, dropped 15lbs - 20 reps

----

Arnold Press - Pyramid
Set 1: 22.5lbs - 30
Set 2: 35lbs - 20
Set 3: 45lbs - 10
Set 4: 45lbs - 10
Set 5: 35lbs - 20
Set 6: 22.5lbs - 30

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

---

Standing Barbell Press
Set 1: 45lbs - 22
Set 2: 55lbs - 18
Set 3: 65lbs - 12



60 Minutes inclined walking
2 Minute Stretch
32 Minutes inclined walking

3g BCAA's sipped

[kconnell]

Tuesday December 25, 2012 Arms

Pre:1 scoop Juggernaut + 1 scoop Dagger + 2 No Beta

Intra: 1 sc Glutamine + 1 sc BCAA

Worked into abs again... Still sore.
1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 15)
2. Hanging Crunches (bent-knee ups) (2 sets of 10)
3. Cable Crunches (side-to-side)(2 sets of 25)
4. Seated Knee-ups (2 sets of 25)
5. Hyperextensions (1 set of 28) ---- helps balance psoas work
6. Hanging Leg Raises (1 set of 8)

--- 7:40 mins on abs. Hopefully soreness will be worked out a bit.

Triceps: 10x10 -- 3 sec contractions, 25 secs max rest. Use a weight you can do 15, but do 10 in sequence for 10 sets.

Different Tricep exercise

Bench Dips
10x10x80

Biceps
E-Z Cable Drag Curl hold 3 secs, 20 secs rest
10x10x100


superset
E-Z Seated Lower Cable Wrist Curls on Knees - 8 sets
E-Z Cable Reverse Wrist Curls

TRAIN: 22:02
REST: 09:55
Sets: 33 (abs = 1 set)

1 sc Infinite Isolate

[Credz]

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 - 8 reps
Set 2: 75lbs - 7 reps
Set 3: 70lbs - 10 reps
Set 4: 65lbs - 11 reps
Set 5: 60lbs - 12 reps

Bonus Set:
Weighted Push Up
40lbs Vest - 10

Weighted Chin Ups
Warm up set: Bodyweight - 8 reps

Set 1: Bodyweight + 40lb Vest - 5 reps
Set 2: Bodyweight + 40lb Vest - 5 reps
Set 3: Bodyweight + 40lb Vest - 5 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 - 14 reps
Set 2: 50lbs -16 reps
Set 3: 50lbs - 18 reps

DB Lat Rows
Set 1: 60lbs - 8 w/ Fat Gripz - 12 rep without
Set 2: 60lbs - 18 reps dropped w/ Fat Gripz 30lbs - 20 reps
Set 3: 60lbs - 18 reps dropped w/ Fat Gripz 30lbs - 20 reps

------

Decline Flys
Set 1: 45lbs - 18
Set 2: 40lbs - 20
Set 3: 35lbs - 26

Wide Grip Pull Up
Set 1: bodyweight - 6
Set 2: bodyweight - 7
Set 3- bodyweight - 7
Right into
BB Row w/ Fat Gripz
Set 1: 65lbs - 16
Set 2: 65lbs - 16
Set 3: 65lbs - 16


----

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/25lb weight- 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Decline Sit Ups w/ 25lbs - 15 reps
Slow Knee Raise w/10lbs - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch w/10lbs- 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/ 35lbs - 15 reps
Hanging Knee Raise w/10lbs - 20 Reps
Repeat once

Decline Sit Ups 35lbs - 15 reps
Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
Repeat Once

50 Burpees

75 Minutes Inclined Walking


3g BCAA sipped until first meal

Pretty excited. Got some Fat Gripz from my brother and got to use them this morning! Really makes a big difference. Then Sunday I took some gift cards I got from work to Dick's Sporting Goods that I won and bought myself a 300lb Barbell set. So I got some new equipment to use to help me broaden my workouts more.

[Credz]

Christmas Dinner:




Had 2 big plate fulls:



Desserts:





Surprisingly my weight isn't much difference today than it was yesterday lol.

[kconnell]

Wednesday Dec 26, 2012 - Back & Delts

Pre - 1/2 sc CarnoCre + 1 sc Juggernaut HP

Intra - 1 sc Glutamine + 1 sc BCAA


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 15)
2. Hanging Crunches (bent-knee ups) (3 sets of 10)
3. Cable Crunches (side-to-side)(2 sets of 30)
4. Seated Knee-ups (2 sets of 20)
5. Hyperextensions (1 set of 30) ---- helps balance psoas work
6. Hanging Leg Raises (1 set of 10)

--- 6:40 mins on abs.


BACK:

Wide-Grip Lat Pulldown8x8x125

Seated Row8x8x125

Stretch.....

These make me very sore, especially in the legs, calf, and lats. Switching up the delts to specialize on lateral head.

DELTS:
Lateral Raise
8x8x30 20 sec rest

Face-Down Bent-Over Lateral Raise
8x8x20 2 secs hold, 15 sec rest



TRAIN: 19:38
REST: 12:44
SETS: 32 (Abs = 1 set)

1 sc Infinite Isolate

[kconnell]

Merry Christmas Gentlemen!!

Merry Christmas and Happy New Year (soon), Lonnie and everybody!

[Credz]

Ah so much Christmas Bloat and Water rentention. lol. Yet my Christmas food adventures are not over, Saturday is my Mom's side of the family's Christmas lol. I'm up about 4-5lbs from Christmas yet haha.

Thursday Morning:
10 Minutes walking
35 Minutes Jogging
55 Minutes inclined walking

[kconnell]

Thursday Dec 27, 2012 - Legs

Pre - 1 sc Juggernaut + 1/2 sc CarnoCre + 1 sc Dagger
Intra - 1 sc BCAA + 1 sc Glutamine + 1/2 sc Massport


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 15)
2. Hanging Crunches (bent-knee ups) (3 sets of 10)
3. Cable Crunches (side-to-side)(2 sets of 30) -- SKIPPED
4. Seated Knee-ups (2 sets of 20) -- SKIPPED
5. Hyper-extensions (1 set of 28)
6. Hanging Leg Raises (1 set of 10) -- SKIPPED

abs still a bit sore. Didn't feel right to continue. Legs still a dull sore/swollen, but feel comfortable enough to exercise them. This might workout some of the soreness. Either the 1.5 weeks off/deload or the new 10x10 workouts produce different soreness. I was planning on only doing the 10x10 sequence for a couple of weeks, but may increase this as this appears to producing some growth. John, you nailed it.


10x10 (or 8x8 on exercises. Hold 3 secs, 20 secs rest) First few are like a warm-up, but the end is really hard.

Hamstrings: --
Lying Leg Curl 8x8x55

Stretch..... Need it!



Smith Squat 10x10x185
Still crazy I guess. Legs with only a 20 sec rest?

Seated Calf 10x10x85 (Plate Load)

TRAIN: 15:07
REST: 11:04
SETS: 28 (Abs = 1 set)

1.5 sc Infinite Whey

[Credz]

Friday Morning

1 Scoop Juggernaut HP
3g BCAAs

BB Power Cleans
Set 1: 45lbs - 20
Set 2: 55lbs - 20
Set 3: 65lbs - 20
Set 4: 75lbs - 15
Set 5: 75lbs - 15
Set 6: 75lbs - 12

100 Minutues inclined walking

Sip 3g BCAA's until first meal

[kconnell]

Friday December 28, 2012 Arms

Pre:1 scoop Juggernaut + 1 scoop Dagger + 3 No Beta

Intra: 1 sc Glutamine + 1 sc BCAA


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (3 sets of 15)
2. Hanging Crunches (bent-knee ups) (2 sets of 10)
3. Cable Crunches (side-to-side)(2 sets of 20)
4. Seated Knee-ups (2 sets of 20)
5. Hyperextensions (1 set of 30)
6. Hanging Leg Raises (3 sets of 10)

--- 7:00 mins on abs.

Triceps: 10x10 -- 3 sec contractions, 25 secs max rest. Use a weight you can do 15, but do 10 in sequence for 10 sets.

Bench Dips
10x10x80

Biceps
E-Z Cable Drag Curl hold 3 secs, 20 secs rest
10x10x100


superset
E-Z Seated Lower Cable Wrist Curls on Knees - 8 sets
E-Z Cable Reverse Wrist Curls

TRAIN: 19:12
REST: 09:35
Sets: 31 (abs = 1 set)

1 sc Infinite Isolate

[Credz]

17.5 Hours Fasted

Afternoon Workout
60 Minutes Inclined walking

Meal 1:
1.5c Chicken
Salad
Carrots

Protein Chocolate Raspberry Pancakes:


Meal 2:
Wendy's BLT Cobb


Meal 3:
Protein Cheesecake
w/ Protein Chocolate Crust


Banana
Peanut Butter

[Credz]

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 - 14
Set 2: 70lbs - 14
Set 3: 70lbs - 12
Set 4: 70lbs - 12
Set 5: 70lbs - 12
Set 6: 70lbs - 12
Set 7: 70lbs - 11
Set 8: 70lbs - 9
Set 9: 70lbs - 4

100 Total Reps

20lbs - 30 quick reps

Push Ups w/40lbs - 10

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

High Volume DB Row

1 of my 10lb weights broke so I only have 85lb this week till I rig up a fix

Warm Up Set: 35lbs - 35

Set 1: 85lbs - 25
Set 2: 85lbs - 25
Set 3: 85lbs - 25
Set 4: 85lbs - 25
Set 5: 85lbs - 25

125 Total Reps

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

DB Flyes - Flat
Set 1 -35lbs - 32
Set 2 - 50lbs - 18 - Dropped to 20lbs - 20
Set 3 - 50lbs - 18- Dropped to 20lbs - 20
Wide Grip Pull Ups
Set 1 - 6 reps
Set 2 - 7
Set 3 - 7

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

Incline Bench
Set 1 - 50lbs - 28 -Dropped to 20lbs - 35
Set 2 - 50lbs - 25 - Dropped to 25lbs - 35

Set 3 - 50lbs - 23 - -Dropped to 30lbs - 30 - dropped 20lbs - 25
Bent Over BB Rows
Set 1 - 135lbs - 10
Set 2 - 135lbs - 10
Set 3 - 135lbs - 10

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

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 - 16 reps - Dropped to 20lbs - 22 - dropped 12.5lbs - 20
Chin Ups w/ 40lbs vest pause at top
Set 1 - 10 reps - No Vest
Set 2 - 4 reps
Set 3 - 4 reps
30 Sec Rest
No Pause Burnout - 7 reps - no Vest

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

Decline Press
Set 1 - 45lbs - 35 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 - 10 reps- no vest
Set 2 - 8
Set 3 - 7
30 Sec Rest
No Pause Burnout - 7

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

Incline Push Ups w/ 30lb vest
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps

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

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

Standard Push Up w/40lb vest

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

T-Bar Rows

Set 1: 45lbs - 20 reps
Set 2: 80lbs - 16 reps
Set 3: 90lbs - 14 reps

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

BB Deadlifts
Warm Up: 40lbs - 12

Set 1: 135lbs - 12 w/ drop set to 40lbs - 10
Set 2: 145lbs - 12 w/ drop set to 40lbs - 10
Set 3: 150lbs - 12 w/ drop set to 40lbs - 10

---

Dumbbell Pull Overs
Set 1: 40lbs - 25 - Dropped 20lbs - 22 - Then 12 Push Ups
Set 2: 50lbs - 18 - Dropped 20lbs - 20 - Then 12 Push Ups
Set 3: 55lbs - 16 - Dropped 20lbs - 20 - Then 12 Push Ups

5 Minutes Walking
35 Min Jogging
60 Minutes uphill Walking

[kconnell]

Satueday Dec 29, 2012 - Back & Delts

Pre - 1/2 sc CarnoCre + 1 sc Juggernaut HP

Intra - 1 sc Glutamine + 1 sc BCAA


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 15)
2. Hanging Crunches (bent-knee ups) (3 sets of 10)
3. Cable Crunches (side-to-side)(2 sets of 25)
4. Seated Knee-ups (2 sets of 15)
5. Hyperextensions (1 set of 30)
6. Hanging Leg Raises (3 sets of 10)

--- 5:40 mins on abs.


BACK:

Wide-Grip Lat Pulldown8x8x125

Seated Row8x8x125

Stretch.....


DELTS:
Lateral Raise
8x8x30 20 sec rest

Face-Down Bent-Over Lateral Raise
8x8x20 2 secs hold, 15 sec rest



TRAIN: 17:46
REST: 10:24
SETS: 29 (Abs = 1 set)

1 sc Infinite Isolate

[Credz]

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
Set 1: 30lbs - 14 Reps
Set 2: 40lbs - 9 reps
Set 3: 40lbs - 8 reps


Lying Down DB Extensions
Set 1: 30lbs - 20
Set 2: 35lbs - 12
Set 3: 40lbs - 7

----

BB Curls- wide Grip
Set 1: 45lbs - 16
Set 2: 45lbs - 12 w/ Fat Gripz
Set 3: 55lbs - 9 w/ Fat Gripz

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: 17.5lbs - 15Reps -
Set 3: 20lbs - 14 Reps -


---

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

Lying Down Rolling Tricep Ext. Drop set after failure
Set 1: 20lbs - 20 reps - 2 hand KB Raise - 18 reps 22.5lbs
Set 2: 25lbs - 16 reps - 2 hand KB Raise - 20 reps 22.5lbs
Set 3: 30lbs - 12 reps - 2 hand KB Raise - 21 reps 22.5lbs


---

Alt Curls- Drop sets after Failure
Set 1: 40lbs - 10 reps - dropped 20lbs - 10 reps
Set 2: 50lbs - 5 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 12.5lbs - 20 reps
Set 2: 25lbs - 9 reps - dropped 12.5lbs - 14 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

----

BB Curls Close Grip
Set 1: 55lbs - 12
Set 2: 55lbs - 9 w/ Fat Gripz
Set 3: 55lbs - 9 w/ Fat Gripz
- No Fatgripz 10 reps

5 Minutes walking
45 Minutes running
10 Minutes Inclined Walking
2 Minute Stretch
40 Minutes Incline Walking

[Credz]

Good eats from yesterdays late Christmas get together...

First Plate:


Second Plate:


Little Dessert: Fruit Salad and a Caramel Chocolate Delight Cookie

[kconnell]

Sunday Dec 30, 2012 - Legs

Pre - 1 sc Juggernaut + 1/2 sc CarnoCre + 1 sc Dagger
Intra - 1 sc BCAA + 1 sc Glutamine + 1/2 sc Massport


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 15)
2. Hanging Crunches (bent-knee ups) (3 sets of 15)
3. Cable Crunches (side-to-side)(2 sets of 25)
4. Seated Knee-ups (2 sets of 15)
5. Hyper-extensions (1 set of 31)
6. Hanging Leg Raises (3 sets of 10)

5:45 on abs


10x10 (or 8x8 on exercises. Hold 3 secs, 20 secs rest) First few are like a warm-up, but the end is really hard.

Hamstrings: --
Lying Leg Curl 8x8x55

Stretch.....



Smith Squat 10x10x185
Still crazy I guess. Legs with only a 20 sec rest?


TRAIN: 14:51
REST: 07:16
SETS: 18 (Abs = 1 set)

1.5 sc Infinite Whey

[Credz]

Meal 1:
Chicken Breast w/Carrots, Celery, Peppers and Broccoli
1 Whole Wheat Thin bread
1 Banana w/ a little chocolate sauce


Meal 2:
Applewood Marinated Turkey
Salad
2 Sweet Potatos


Meal 3:
Ben & Jerry's Brownie Chew Gooder


Meal 4:
1/2c FF cottage cheese
1/4c FF Greek yogurt
3oz FF Cream Cheese
1 Scoop Infinite Chocolate Protein
1 Banana

Few chunks of Toblerone chocolate.


Day Totals:
Cals: 3047
Fats: 92g
Carbs: 335g
Proteins: 217g

[Credz]

Morning Workout:
Legs:

Pre-Workout
1 Scoop Juggernaut HP
w/BCAAs

Intra
1 Scoop Juggernaut HP

All these are supersetted
Jefferson Squat
Set 1: 55lbs - 15
Set 2: 65lbs - 15
Set 3: 65lbs - 15
Set 4: 65lbs - 15

Split Squat
Set 1: 35lbs - 22 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 - 25 reps each leg
Set 2: 45lbs - 24 reps each leg
Set 3: 50lbs - 24 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: 25lbs - 35 reps
Set 2: 35lbs - 35 reps
Set 3: 45lbs - 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: 35lbs - 30 reps each leg
Set 2: 45lbs - 30 reps each leg
Set 3: 52.5lbs - 30 reps each leg
Set 4: 95lbs - 30 reps each leg

-----

5 Minutes:
Burpees w/ Jump forward - 85 total

-----
Ab Ripper X

Followed by..

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

Elbow to Knee Crunch w/25lbs - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Decline Sit Ups w/ 255lbs - 15 reps
Slow Knee Raise w/10lbs - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch 1/10lbs - 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/ 35lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once

Decline Sit Ups 35lbs - 15 reps
Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
Repeat Once

60 Minutes inclined walking

---

Sipping on 3g BCAAs

[Credz]

Afternoon 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


18 Hours Fasted

Meal 1:
Salad

1 Scoop Infinite Pro Whey- Chocolate
1/2 Banana
3/4c Oatmeal
1 tablespoon PeanutButter


Meal 2:
Starter:


Main Entree:


2 More Salads off the Buffet like this:


Meal 3:
3/4c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Infinte Pro Whey Protein
1 Banana
1 Tablespoon Peanutbutter

6 Egg Whites w/ Hot Sauce

[llahhsoj]

[JohnButz]

Thanks Man! You Too!