The League of Extraordinary Gentlemen

[JohnButz]

After a few weeks of experimenting and full-body workouts, I decided to put together a program based upon some Bill Starr 5x5 and a little frequency work on some "money" movements. I started today with moderate weights as the frequency will undoubtedly catch up with recovery abilities.

Full Squats
80x5
100x5
115x5
140x5
155x5

Bench
45x25
95x5
115x5
135x5
160x5
180x5

Row
65x5
80x5
95x5
115x5
130x5

Dips
Bwx3
BW+50x3
BW+100x3
BW+100x3
BW+100x3
BW+100x3
BW+100x3
BW+100x3

Chins
BWx3
BW+50x3
BW+70x3
BW+70x3
BW+70x3
BW+70x3
BW+70x3
BW+70x3


A little Trap-Bar work.

Supplements include:
Cyclo-Test
Whey Delite
Cyclo-REM GF

[kconnell]

I started taking Cyclo Dec today.


http://www.bodybuilding.com/store/ilabs/cyclotren.html

I wanted to wait until after my deload last month and a couple of weeks back into things before starting to give it a real go. I'm going to stay with the 10x10 sequence for another couple of weeks.

Cyclo Dex and Cyclo Test are very similar products. The main difference is that Cyclo Dex has Caffeine (200 mg per the 3 capsule serving). Both have D-Aspartic Acid, Long-Jack, and Estrogen blockers.

[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 - 15
Set 2 55lbs - 15
Set 3 55lbs - 15
Set 4 55lbs - 14
Set 5: 55lbs - 12
Set 6: 55lbs - 12
Set 7: 55lbs - 12
Set 8: 55lbs - 5

Burnout
30lbs - 20 Reps

100 reps

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

Prone Shrug
Set 1: 55lbs - 40
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 - 20
Set 4 35lbs - 10 dropped to 20lbs - 16, dropped 15lbs - 16

---

Front Raise
Set 1 20lbs - 32
Set 2 35lbs - 23 Dropped to 20lbs -15
Set 3 35lbs - 20 Dropped to 20lbs - 14 dropped 15lbs - 14
Set 4: 40lbs - 12 Dropped to 20lbs - 18 dropped 17.5lbs - 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


---

BB Shrugs -
Set 1: 95lbs - 50 reps
Set 2: 165bs -50reps
Set 3: 185lbs - 35 reps
Set 4: 185bs - 35 reps

Seated Rear Delt Fly
Set 1: 15lbs - 30
Set 2: 25lbs - 24 - dropped 20lbs - 14 reps
Set 3: 25lbs - 22 - dropped 20lbs - 14 reps
Set 4: 30lbs - 17 - dropped 20lbs - 14 reps

---

Barbell Upright Rows - Wide grip
Set 1: 45lbs - 30 w/ Fat Gripz
Set 2: 65lbs - 30 - Wide Grip
8 reps close grip w/ Fat Gripz
Set 3: 75lbs - 22 Wide Grip
5 reps close grip w/ Fat Gripz
Set 4: 75lbs - 22 Wide Grip
6 reps close grip w/ Fat Gripz

Side Raise
Set 1: 20lbs - 35
Set 2: 25lbs - 30
Set 3: 35lbs - 15 - dropped 20lbs - 20 reps, dropped 15lbs - 20 reps
Set 4: 40lbs - 14 - 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

----

Standing Barbell Press & Plate Raise
Set 1: 45lbs - 22 w/45lb Plate Raise 10 Rep
Set 2: 45lbs - 22 w/45lb Plate Raise 10 Rep
Set 3: 45lbs - 22 w/45lb Plate Raise 10 Rep

100 Minutes Inclined Walking

[kconnell]

Tuesday January 01, 2013 Arms

Pre:1 scoop Juggernaut + 3 Cyclo Tren + 3 No Beta

Intra: 1 sc Infinite Force

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 20)
5. Hyperextensions (1 set of 32)
6. Hanging Leg Raises (3 sets of 10)

--- 5:40 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
10x10x90 (up 10 pounds)

Biceps
E-Z Cable Drag Curl hold 3 secs, 20 secs rest
10x10x110


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

TRAIN: 19:52
REST: 09:15
Sets: 34 (abs = 1 set)

1 sc Infinite Whey

[JohnButz]

Running 2 miles ---Track is snow-covered with a nice layer of ice beneath that. Probably not the best of time from the lack of footing.

Thick-Bar Shrugs 3 inch bar
70x25
70x25
90x25
90x25

Supplements include:
Cyclo-Test
Whey Delite
Cyclo-REM GF

[Credz]

Meal 1:


Meal 2:


Meal 3:
3/4c Cottage Cheese
3/4c Greek Yogurt
1c Berries
1 Scoop Infinite Whey Delite
1 Tablespoon Peanut Butter

1 Scoop Chocolate Infinite Whey
2 Tablespoon Peanut Butter
1 Banana

[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 - 8 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: 52.5lbs - 16 reps
Set 2: 52.5lbs -18 reps
Set 3: 52.5lbs - 18 reps

DB Lat Rows
Set 1: 60lbs - 18 reps dropped w/ Fat Gripz 30lbs- 18 reps
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 - 20
Set 2: 45lbs - 18
Set 3: 45lbs -

Wide Grip Pull Up
Set 1: bodyweight - 6
Set 2: bodyweight - 8
Set 3- bodyweight - 7
Right into
BB Row w/ Fat Gripz
Set 1: 65lbs - 18
Set 2: 65lbs - 18
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

1 mile run


3g BCAA sipped until first meal

[Credz]

Thursday Morning
1.5 Scoop Juggernaut HP
w/ 3g BCAA

BB Power Cleans
Set 1: 45lbs - 22
Set 2: 65lbs - 20
Set 3: 65lbs - 20
Set 4: 75lbs - 15
Set 5: 75lbs - 15
Set 6: 75lbs - 12

KB Circuit
20 Swings
15 Around The Worlds
20 Cleans

22.5lb Kettlebell
24 One Arm Swings
1 Minute Jump Rope
24 One Arm Cleans
1 Minute Jumping Jacks
24 One Arm Swings
1 Minute Jog In Place
10 Burpees
-

10 Minute Walk
35 Minute Jog
15 Minutes inclined walking

3g BCAA sipped until Lunch

[kconnell]

Wednesday January 02, 2013 - Calves

10x10x 115 Standing Calf - 20 sec rest

[kconnell]

Wednesday Jan 2, 2013 - Back & Delts

Pre - 3 Cyclo Tren + 1 sc Juggernaut

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 20)
5. Hyperextensions (1 set of 32)
6. Hanging Leg Raises (3 sets of 10)

--- 5:45 mins on abs.


BACK:

Wide-Grip Lat Pulldown8x8x135 (up 10)

Seated Row8x8x135 (up 10)

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: 12:40
SETS: 32 (Abs = 1 set)

1 sc Infinite Isolate

[JohnButz]

In continuation of a grand experiment, I am using lighter/moderate weight on the "BIG 3" and tons of volume/frequency in Dips/Chins/Traps.

Squat
80x5
100x5
115x5
115x5

Incline Bench
95x5
115x5
135x5
150x5

Deadlift
135x5
155x5
180x5
210x5

Dips
BW+50x10
BW+50x10
BW+50x10

Chins
BW+30x10
BW+30x10
BW+30x10

Supps:
CYCLO-TEST
JUGGERNAUT HP
CYCLO-REM GF

[JohnButz]

http://www.bodybuilding.com/store/in...haker-cup.html
http://www.bodybuilding.com/store/in...agger-tee.html

[kconnell]

Thursday Jan 3, 2013 - Legs

Pre - 1 sc Juggernaut + 3 Cyclo Tren
Intra - 1 sc BCAA + 1 sc Glutamine + 1/2 sc Massport


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 25)
2. Hanging Crunches (bent-knee ups) (3 sets of 11)
3. Cable Crunches (side-to-side)(2 sets of 25)
4. Seated Knee-ups (2 sets of 20)
5. Hyper-extensions (1 set of 32)
6. Hanging Leg Raises (3 sets of 10)

6:00 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 8x8x60 (up 5) Cramping at set 5

Stretch.....


Quads - different exercise. Leg Extensions are full contraction at top
Leg Extension 10x10x105 (Plate Load) Only 9 on last 2 sets



TRAIN: 12:21
REST: 08:16
SETS: 19 (Abs = 1 set)

1.5 sc Infinite Whey

[JohnButz]

Running 2 miles on ICE no time kept.

[Credz]

16 Hours Fasted

Meal 1:
9.5oz Chicken Breast w/ Hot Sauce
2c Salad

1/2 Oatmeal
1 Scoop Infinite Whey Delite - Chocolate Strawberry
1 tablespoon Peanut Butter
1/2 Banana

Meal 2:
2 Slice Wheat Bread
4 Egg Whites

Meal 3:
8oz Turkey Burger
2c Salad
2c Broccoli & Green Beans
1 Wrap

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

4 Egg Whites
1 Slice Bread

[JohnButz]

Squat
80x5
95x5
115x5
140x5
160x3
115x8

Bench
95x5
115x5
135x5
185x5
135x8

Row (EZ Bar)
65x5
80x5
95x5
115x5
130x3
95x8

Dips
BW+100x5
BW+100x5
BW+100x5
BW+100x5
BW+100x5

Chins
BW+60x5
BW+60x5
BW+60x5
BW+60x5
BW+60x5

Trap Bar Shrugs
70x100

[kconnell]

Friday January 04, 2013 Arms

Pre:1 scoop Juggernaut + 3 Cyclo Tren + 3 No Beta

Intra: 1 sc Infinite Force

1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 25)
2. Hanging Crunches (bent-knee ups) (3 sets of 12)
3. Cable Crunches (side-to-side)(2 sets of 25)
4. Seated Knee-ups (2 sets of 20)
5. Hyperextensions (1 set of 32)
6. Hanging Leg Raises (3 sets of 10)

--- 5:30 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
10x10x100 (up another 10)

Biceps
E-Z Cable Drag Curl hold 3 secs, 20 secs rest
10x10x110


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

TRAIN: 21:02
REST: 10:05
Sets: 32 (abs = 1 set)

1 sc Infinite Whey

[Credz]

Friday Morning

1 Scoop Juggernaut HP
3g BCAAs

30 Minutes Plyo
60 Minutues inclined walking

Sip 3g BCAA's until first meal

16 Hours Fasted

Meal 1:
9.5oz Chicken
Salad

1/2c Oatmeal
1 Scoop Infinite Labs Whey Delite
1/2 Banana
1 Tablespoon Peanut Butter

Meal 2:
4 Egg Whites
2 slices of bread

Meal 3:
8oz Ground Chicken Burger
2 slices of bread
Veggies

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

4 Egg Whites

[kconnell]

Saturday Jan 5, 2013 - Back & Delts

Pre - 3 Cyclo Tren + 1 sc Juggernaut

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 20)
5. Hyperextensions (1 set of 32)
6. Hanging Leg Raises (3 sets of 10)

--- 5:45 mins on abs.


BACK:

Wide-Grip Lat Pulldown8x8x135

Seated Row8x8x135 (u

Stretch.....


DELTS:
Lateral Raise
8x8x30 20 sec rest

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



TRAIN: 18:46
REST: 13:40
SETS: 32 (Abs = 1 set)

1 sc Infinite Isolate

[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 - 15
Set 2: 70lbs - 15
Set 3: 70lbs - 14
Set 4: 70lbs - 12
Set 5: 70lbs - 12
Set 6: 70lbs - 12
Set 7: 70lbs - 11
Set 8: 70lbs - 9

100 Total Reps

20lbs - 30 slow controlled reps

Push Ups w/40lbs - 10

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

High Volume DB Row

Warm Up Set: 35lbs - 35

Set 1: 95lbs - 25
Set 2: 95lbs - 25
Set 3: 95lbs - 25
Set 4: 95lbs - 25
Set 5: 95lbs - 25

125 Total Reps

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

DB Flyes - Flat
Set 1 -50lbs - 18
Set 2 - 50lbs - 18 - Dropped to 20lbs - 20
Set 3 - 50lbs - 18- Dropped to 20lbs - 20
Wide Grip Pull Ups
Set 1 - 7 reps
Set 2 - 8
Set 3 - 8

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

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

Set 3 - 50lbs - 23 - -Dropped to 30lbs - 30 - dropped 20lbs - 25
Bent Over BB Rows
Set 1 - 135lbs - 12
Set 2 - 135lbs - 12
Set 3 - 135lbs - 10

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

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

Set 3 - 20lbs - 20 - dropped 15lbs - 18
Wide Grip Chin Ups w/ 20lbs vest pause at top
Set 1 - 10 reps - No Vest
Set 2 - 7 reps
Set 3 - 7 reps
30 Sec Rest
No Pause Burnout - 8 reps - no Vest

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

Decline Press
Set 1 - 50lbs - 20 reps - Dropped to 20lbs - 40
Set 2 - 50lbs - 18 reps- Dropped to 20lbs - 40
Set 3 - 50lbs - 19 reps- Dropped to 20lbs - 40

Close Grip Pull Ups w/ 20lb vest pause at top
Set 1 - 12 reps- no vest
Set 2 - 9
Set 3 - 8
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 BB Rows
Set 1 - 135lbs- 12
Set 2 - 145lbs - 11
Set 3 - 135lbs - 11

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

Standard Push Up w/40lb vest

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

T-Bar Rows

Set 1: 55lbs - 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: 150lbs - 12 w/ drop set to 40lbs - 10
Set 3: 160lbs - 10 w/ drop set to 40lbs - 10

---

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

100 Minutes Inclined Walking

[Credz]

3g BCAA sipped on until first meal

18.75 Hours Fasted

Meal 1:
Double Chicken Avacado Sandwich w/ Double The Veggies on the side


Meal 2:
8oz Ground Turkey
2 Sandwiches
Salad


Chocolate Protein Banana Cream Cheesecake



Meal 3:
Ben & Jerry's Frozen Greek Yogurt
- Strawberry Shortcake-




Meal 4:
1.5c FF Cottage Cheese
1/4c FF Greek Yogurt
1 Scoops Whey
1 Banana

[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

BB Curls Wide Grip
Set 1: 45lbs - 22 reps
Set 2: 45lbs - 22 reps then Pause to add Fat Grips - 8 reps
Set 3: 55lbs - 16 reps
Set 4: 55lbs - 16 then Pause to add Fat Grips - 6 reps
Set 5: 65lbs - 12 reps
Set 6: 65lbs - 12 reps then Pause to add Fat Grips - 5 reps

Lying Down DB Extensions
Set 1: 30lbs - 22
Set 2: 30lbs - 19
Set 3: 35lbs - 14
Set 4: 35lbs - 14
Set 5: 40lbs - 8
Set 6: 40lbs - 7

----

BB Curls- Close Grip
Set 1: 45lbs - 22 reps
Set 2: 45lbs - 22 then Pause to add Fat Grips - 8 reps
Set 3: 55lbs - 18
Set 4: 55lbs - 18 then Pause to add Fat Grips - 6 reps
Set 5: 65lbs - 12
Set 6: 65lbs - 12 then Pause to add Fat Grips - 5 reps

Kickbacks
Set 1: 22.5lbs - 22 reps w/ 25lbs Behind head plate raise - 12 rep
Set 2: 35lbs - 12 reps w/ 25lbs Behind head plate raise - 12 rep
Set 3: 35lbs - 12 reps w/ 25lbs Behind head plate raise - 12 rep
DB Crossbody Ext.
Set 4: 15lbs - 18 Reps - w/ 35lbs Behind head plate raise - 10 rep
Set 5: 17.5lbs - 15Reps - w/ 35lbs Behind head plate raise - 10 rep
Set 6: 20lbs - 14 Reps -w/ 35lbs Behind head plate raise - 10 rep

---

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 - 6 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 - 10 reps - dropped 12.5lbs - 14 reps
Set 3: 25lbs - 10 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

----

10 Minutes walking
35 Minutes running
15 Minutes Inclined Walking

Arms were pumped up big time! Loved using the fat grips and my new barbell . Tomorrow I start Cyclo Bolan NT as well!

[JohnButz]

Looking good Carl! I am interested to see how you like Cyclo-Bolan. I tried it but honestly never gave it a fair run. I have just started using Cyclo-Test for about 2 weeks now.

[Credz]

Looking good Carl! I am interested to see how you like Cyclo-Bolan. I tried it but honestly never gave it a fair run. I have just started using Cyclo-Test for about 2 weeks now.

Awesome! This is my second bottle of it actually. The last time I took was about a year ago and I liked it. I want to try Cyclo-Test too

[kconnell]

Sunday Jan 6, 2013 - Legs

Pre - 1 sc Juggernaut + 3 Cyclo Tren
Intra - 1 sc BCAA + 1 sc Glutamine + 1/2 sc Massport


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 20)
2. Hanging Crunches (bent-knee ups) (3 sets of 12)
3. Cable Crunches (side-to-side)(2 sets of 25)
4. Seated Knee-ups (2 sets of 20)
5. Hyper-extensions (1 set of 32)
6. Hanging Leg Raises (2 sets of 10)

6:00 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 8x8x60

Stretch.....


Leg Extension 10x10x105 (Plate Load)


Standing Calf 10x10x110 (Plate Load)



TRAIN: 13:51
REST: 08:06
SETS: 24 (Abs = 1 set)

1.5 sc Infinite Whey + Greek Yogurt

[kconnell]

Awesome! This is my second bottle of it actually. The last time I took was about a year ago and I liked it. I want to try Cyclo-Test too

I've been using Cyclo Tren for a week now. This is after a 1.5 week deload and a 1.5 week break-in while using Dagger (I was using it for 2 months and like it (lemonade)). I used Dagger to "load" the D-Aspartic Acid, although no literature mentions doing it. This will give the Cyclo Tren a full test without any initial rise, if needed in blood levels. Cyclo Tren is basically the same as Cyclo Test, but with 200 mg of caffeine in it. I like it a lot so far....

[Credz]

16 hours fasted

Meal 1:
Chicken Breast
Salad
Wheat Wrap

1c Oatmeal
1 scoop Infinite Whey Delite- PB Cookie
Banana




Meal 2:
8oz Turkey
Cauliflower Mash
Veggies
2 Sweet Potatos w/ Maple Cinn Topping



Meal 3:
Vanilla Ice Cream
Chocolate Syrup
1 Resees
Toberlone Chocolate
Peanut M&Ms


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

[Credz]

Morning Workout:
Legs:

Pre-Workout
1.5 Scoop Juggernaut HP
w/BCAAs

All these are supersetted
Jefferson Squat
Set 1: 45lbs - 20
Set 2: 65lbs - 20
Set 3: 65lbs - 20
Set 4: 65lbs - 20

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 - 88 total

30 Minutes inclined walking

[JohnButz]

I started taking Cyclo Dec today.


http://www.bodybuilding.com/store/ilabs/cyclotren.html

I wanted to wait until after my deload last month and a couple of weeks back into things before starting to give it a real go. I'm going to stay with the 10x10 sequence for another couple of weeks.

Cyclo Dex and Cyclo Test are very similar products. The main difference is that Cyclo Dex has Caffeine (200 mg per the 3 capsule serving). Both have D-Aspartic Acid, Long-Jack, and Estrogen blockers.

I'm going to give that (Cyclo-Tren) a try in the near future, thanks KC!

[JohnButz]

Squat
80x5
100x5
120x5
140x5
160x5

Bench
95x5
115x5
140x5
165x5
185x5

Row
65x5
80x5
100x5
115x5
130x5

Dips
BW+100x3
BW+100x3
BW+100x3
BW+100x3
BW+100x3
BW+100x3
BW+100x3


Chins
BW+70x3
BW+70x3
BW+70x3
BW+70x3
BW+70x3
BW+70x3
BW+70x3


Cyclo-Test
Massport/Infinite Force--intra
Cyclo-REM GF--late night