Team Infinite Labs--Group Supplement Log

[kconnell]

Tuesday Oct 14, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre + 1 sc L-Norvaline

Intra - 1 sc Infinite Force

30-sec rest unless noted


Triceps:
Tricep Pushdown - 3 feet away to keep tension
14,11,9 x 100 -- up 10

Bench Dips
14,11,9 x 45 -

Tricep Kickback
14,12,10 x 35 - Non-stop, alternating

Intra (add) - 1/2 sc Massport

CHEST:
Cable Crossover Lower
12 x 45

DELTS:
Face Pulls w/ rope
13,12,10 x 100 (UP 10)

1-Arm Lateral Raise - non-stop, alternating arms
13,12,10 x 40

Face-Down Bent-Over Lateral Raise on Bench
13,12,11 x 25

1 sc Infinite Whey

[JohnButz]

No training today, just a busy Monday in general.

Nutrition:

Calories 2056

Fat 76

Carbs 169

Protein 127



On the subject of nutrition, I think it can’t be overstated how much it factors into the equation in regards to your physique goals. You hear 70%, 80% etc. I’m thinking at least that, possibly more.

[Credz]

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 155lbs
Set 3: 5 reps - 185lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 215lbs
Set 2: 3 reps - 245lbs
Set 3: 3 reps - 280lbs + 12= 15 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 245lbs+ 7= 10 total reps
Set 5: 3 Reps - 215lbs+ 10-15 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - ATG Pause Squats
2 x 10 - 85lbs
1 x 10 - 95lbs
1 x 10 - 100lbs
1 x 10 - 110lbs

UH DB Rows Supersetted
5 x 10- 75lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 x 10 - 125lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
1 x 15 - 135lbs
2 x 5 - 185lbs
w/ DB RDL
3 x 10 - 105lbs

[slumpbuster]

Nice work in here guys, back at it this morning and will be posting workout later
Took 6 days off, had a bunch of travel and visiting to do and didn't want to have to worry about trying to fit in training, nutrition, etc. Don't know how but managed to lose 8 pounds in those 6 days. You would think not eating as clean as I normally do and not burning calories would have the opposite effect, but apparently not for me (truth be told I didn't eat nearly what I usually do volume wise).

[kconnell]

Wednesday October 16, 2014 - Legs

Pre - 1 sc Juggernaut HP + 1 sc Dagger HP + 1/2 sc CarnoCre + 1 sc L-Norvaline

Intra - 1 sc Infinite Force


30 sec rest unless noted

COMPOUND SETS - 45 secs rest after each
SLD
11,10,10 x 185 -
Lying Leg Curl
11,10,9 x 70 -

Add Intra - 1/2 sc Massport


QUADS:
Leg Extension
11,10,8,8,6,6 x 140 - hold top for 2 secs

Front Squat
9,8,6,6 x 165 - 60 secs rest - UP 10

Leg Press
14,12,11 x 420 - 30 secs rest, 5 secs up/dn -

-----

Calves: --Later (PM)
Leg Press Calf 14,12,11,10,9,8,7 x 420 (Plate Load)

Seated Calf 12,10,9 x 115 (Plate Load)

1.5 sc Infinite Whey

[slumpbuster]

Yesterday's Workout / Nutrition / Stack(s)

Previous Night's Sleep = 7.5 Hours

Supplements (Infinite Labs):

• Men's Multi-Vitamin, Joint Supplement
• Pre Stack: Pre-Fight (Lemon Lime) (10.8g)
• Intra Stack: Electrolyte Complex (0.76g)
• Post Stack: Creatine MP (6.3g), Beta Alanine (2g), Green Coffee Bean (0.4g)
• Afternoon Stack: L-Tyrosine(1g), Fenugreek (0.3g), Vitamin C (0.375g), Green Tea Extract (0.5g), Vitamin B Complex (0.5g)

Workout - AM ARMS:

• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Curlbar Preacher Curl (90 lbs / 8 Reps)
  • Barbell Close Grip Bench Press (155 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Cable Lying Bicep Curl (70 lbs / 10 Reps)
  • Dumbbell Standing Triceps Extension (80 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Standing One Arm Tricep Kickback (45 lbs / 8 Reps)
  • Dumbbell One Arm Hammer Curl (45 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Curlbar Reverse Grip Skullcrusher (85 lbs / 10 Reps)
  • Dumbbell Incline Curl (35 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Curlbar Seated Palms Up Wrist Curl (65 lbs / 25 Reps)
  • Plate Standing Hand Squeeze (45 lbs / 25 Reps)
  • Jump Rope (100 Rotations)

Nutrition:

• Calories ~= 2670 (40/23/37 Ratio)
• Protein ~= 270 g
• Carbohydrates ~= 150 g
• Fat ~= 110 g
• Water ~= 1 Gallon

Glad to get back at my routine and diet. Wrist still not ware I would like it to be but it was well enough to get the workout completed.

[kennknee]

Dustin

http://strengthwraps.com/why-strength-wraps/

[kennknee]

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 155lbs
Set 3: 5 reps - 185lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 215lbs
Set 2: 3 reps - 245lbs
Set 3: 3 reps - 280lbs + 12= 15 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 245lbs+ 7= 10 total reps
Set 5: 3 Reps - 215lbs+ 10-15 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - ATG Pause Squats
2 x 10 - 85lbs
1 x 10 - 95lbs
1 x 10 - 100lbs
1 x 10 - 110lbs

UH DB Rows Supersetted
5 x 10- 75lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 x 10 - 125lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
1 x 15 - 135lbs
2 x 5 - 185lbs
w/ DB RDL
3 x 10 - 105lbs

Carl, are you doing Phat-type programming?

[JohnButz]

Training

Weighted Chins

BWx5

BW+20×3

BW+45×1

BW+45×5

BW+35×6

BW+20×8

Sumo Deads (DOH)

135×5

145×3

160×1

165×5

150×6

135×8

Bent Over Flyes

20’sx 12

20’sx12

20’sx12

Barbell Curls

55×5

65×3

75×1

90×4

80×6

70×8



Nutrition

Calories 2316

Fat 86

Carbs 222

Protein 125

[JohnButz]

Training

Sprint Intervals 20/60 ratio. Nice and fast!

Nutrition

Calories 2156

Fat 73

Carbs 209

Protein 128

[kconnell]

On the subject of nutrition, I think it can’t be overstated how much it factors into the equation in regards to your physique goals. You hear 70%, 80% etc. I’m thinking at least that, possibly more.

That's some magic!

[kconnell]

Friday Oct 17, 2014 - Back & Biceps

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre + 1 sc L-Norvaline

Intra - 1 sc Infinite Force



BACK:
Face-Down DB Row
9,9,8 x 65 -

Close-Grip High Cable Row
13,10,9 x 125 -

1-arm DB Row
9,7,6 x 65 - non-stop, alternating (Up 10)

Stretch.....

1 sc Massport

Biceps :
Close-Grip Kneeling Cable Curl Fat Gripz
13,11,9 x 90 --

E-Z Cable Curl Fat Gripz
12,10,9 x 90

Hammer Curl
11,10,9 x 35

Dumbbell Wrist Curl (left only, 10 secs rest)
10,9 x 35

1 sc Infinite Whey

[slumpbuster]

Thanks man, price is extremely reasonable (especially since they come in a pair)

Dustin

http://strengthwraps.com/why-strength-wraps/

[slumpbuster]

Don't overlook the importance of Rest and Recovery

No training today, just a busy Monday in general.

Nutrition:

Calories 2056

Fat 76

Carbs 169

Protein 127



On the subject of nutrition, I think it can’t be overstated how much it factors into the equation in regards to your physique goals. You hear 70%, 80% etc. I’m thinking at least that, possibly more.

[slumpbuster]

Yesterday's Workout / Nutrition / Stack(s)

Previous Night's Sleep = 7.5 Hours

Supplements (Infinite Labs):

• Men's Multi-Vitamin, Joint Supplement
• Pre Stack: Juggernaut HP (Wild Cherry) (6.5g), Tribulus (0.5g), L-Citrulline (1g)
• Intra Stack: Arginine AKG (3g), L-Leucine (1g), L-Norvaline (0.25g), L-Taurine (0.5g), Electrolyte Complex (0.76g)
• Post Stack: Creatine MP (6.3g), Beta Alanine (2g), L-Valine (1g), L-Isoleucine (1g), Green Coffee Bean (0.4g)
• Afternoon Stack: L-Tyrosine(1g), Fenugreek (0.3g), Vitamin C (0.375g), Green Tea Extract (0.5g), Vitamin B Complex (0.5g)

Workout - AM STRENGTH PROGRESSION (Major: Shoulders, Chest / Misc: Abs, Glutes):

• Barbell Seated Shoulder Press (155 lbs / 9 Sets @ 3 Reps + 1 Set @ 6 Reps) *Rest 60 Sec between Sets
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Fly (45 lbs / 10 Reps)
  • Barbell Parallel Weighted Chest Dip (25 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Straight Arm Pullover (55 lbs / 15 Reps)
  • Barbell Incline Bench Press (115 lbs / 15 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest:
  • Plate V Ups (35 lbs / 15 Reps)
  • Cable Pull Through (60 lbs / 15 Reps)
  • Jump Rope (100 Rotations)

Nutrition:

• Calories ~= 4486 (34/38/28 Ratio)
• Protein ~= 383 g
• Carbohydrates ~= 428 g
• Fat ~= 138 g
• Water ~= 1 Gallon

Nice to get back to the Progression of Compound Lifts (went up on main lift - Shoulder Press, but kept the weight for other exercises the same)

[JohnButz]

Training

Incline Bench

85×5

120×3

145×1

150×3

135×6

120×8

Dips

BWx5

BW+110×5

BW+100×6

BW+90×6

Lateral Raises (kneeling)

12’sx12

12’sx12

12’sx12

Triceps Ext.

65×10

65×10

65×10

Nutrition

Calories 2576

Fat 111

Carbs 249

Protein 109

[Credz]

1 Scoop Juggernaut HP
1 Scoop Blade


C9W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 115
Set 3: 5 reps - 135

Set 1: 5 reps - 170
Set 2: 3 reps - 190
Set 3: 1 reps + - 210lbs +2 = 3 total Reps
Joker Set Singles
225lbs - 1 rep
225lbs - 1 rep
Pyramid Down:
Set 4: 3 Reps - 190lbs +2 = 5 total reps
Set 5: 5 Reps - 170lbs +3 = 8 total reps

Superset
Side Flyes
4 x 15 - 20lbs
4 x 15 - 22.5

BBB Set: - Inlcine Bench Press
(5 Sets)
2 x 10 - 115
1 x 10 - 120
2 x 10 - 125

Superset
Rear Delt Flyes
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
1 x 5 - 105
3 x 5 - 115lb
- 1 x 22 - 65lbs
- 1 x 22 - 45lbs

------
Superset
Behind Head OHP:
1 x 10 - 80lbs
2 x 8 - 90lbs

DB Flyes:
3 x 10 - 52.5lbs

Superset
Shrugs
3 x 20 - 240lbs
1 x 20 - 270lbs
1 x 20 - 280lb
1 x 20 - 290lb
- 1 x 20 - 205lbs
- 1 x 20 - 135lbs -last set dropset

Skullcrushers:
3 x 7 - 70lbs
1 x 20 - 40lb
1 x 25 - 30lbs
1 x 40 - 25lb

----
CGBP:
3 x 8 - 155lbs
-----
Pause Press
3 x 5 - 135lbs

[JohnButz]

10.17.2014

No training today. I have been utilizing a combination of Creatine MP/ Creatinol OP trying to make slow increases in strength on a few keys lifts. These products mix amazing well and are very easy on the stomach.



Nutrition:

Calories 1926

Fat 84

Carbs 190

Protien 108



I have to get that protein up some to realize some of the goals I have.

[slumpbuster]

Yesterday's Workout / Nutrition / Stack(s)

Previous Night's Sleep = 7.5 Hours

Supplements (Infinite Labs):

• Men's Multi-Vitamin, Joint Supplement
• Pre Stack: Juggernaut HP (Wild Cherry) (6.5g), Tribulus (0.5g), L-Citrulline (1g)
• Intra Stack: Arginine AKG (3g), L-Leucine (1g), L-Norvaline (0.25g), L-Taurine (0.5g), Electrolyte Complex (0.76g)
• Post Stack: Creatine MP (6.3g), Beta Alanine (2g), L-Valine (1g), L-Isoleucine (1g), Green Coffee Bean (0.4g)
• Afternoon Stack: L-Tyrosine(1g), Fenugreek (0.3g), Vitamin C (0.375g), Green Tea Extract (0.5g), Vitamin B Complex (0.5g)

Workout - AM STRENGTH PROGRESSION (Major: Legs, Back / Misc: Abs, Calfs):

• Barbell Squat (315 lbs / 9 Sets @ 3 Reps + 1 Set @ 4 Reps) *Rest 60 Sec between Sets
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Cable Seated Row (185 lbs / 10 Reps)
  • Chin Up (25 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Face Down Lying Reverse Fly (25 lbs / 15 Reps)
  • Barbell Bent Over Row (155 lbs / 15 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest:
  • Plate Side Bends (45 lbs / 15 Reps)
  • Seated Barbell Calf Raise (255 lbs / 25 Reps)
  • Jump Rope (100 Rotations)

Nutrition:

• Calories ~= 4486 (34/38/28 Ratio)
• Protein ~= 383 g
• Carbohydrates ~= 428 g
• Fat ~= 138 g
• Water ~= 1 Gallon

Like yestderday I went up on main lift - Squat, but kept the weight for other exercises the same

[kconnell]

Saturday Oct 18, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre + 1 sc L-Norvaline

Intra - 1 sc Infinite Force

30-sec rest unless noted


Triceps:
Tricep Pushdown - 3 feet away to keep tension
14,12,9 x 100

Bench Dips
14,12,8 x 45 -

Tricep Kickback
12,10,8 x 35 - Non-stop, alternating, slight internal rotation

Intra (add) - 1/2 sc Massport

CHEST:
Cable Crossover Lower, internal rotation
13 x 45

DELTS:
Face Pulls w/ rope
14,12,11 x 100

1-Arm Lateral Raise - non-stop, alternating arms
9,8,7 x 45 (up 5)

Face-Down Bent-Over Lateral Raise on Bench
9,8,7 x 35

1 sc Infinite Whey

[JohnButz]

Looking good gents!

[JohnButz]

10.18.2014

Training

Today, I decided to add some resistance to the sprint intervals. I stuffed a standard backpack with some weight that ended up being around 20#'s of resistance and hit the track.

The set-up wasn't ideal as the weight flipped and flopped around as I ran, but all in all a decent session. I will probably try to pick up a weighted vest sometime in the very near future.

I did my weekly check-in of my weight and waist measurements and I'm still not on track. My weight has dropped another half pound to 143 with my waist just slightly under 30 inches.

Strength continues to increase but it is tough nailing down this nutrition based upon my hectic schedule---that seems to get more hectic by the day.

Nutrition

Calories 2367

Fat 84

Carbs 205

Protein 147

[slumpbuster]

Yesterday's Workout / Nutrition / Stack(s)

Previous Night's Sleep = 8.0 Hours

Supplements (Infinite Labs):

• Men's Multi-Vitamin, Joint Supplement
• Pre Stack: Pre-Fight (Lemon Lime) (10.8g)
• Intra Stack: Electrolyte Complex (0.76g)
• Post Stack: Creatine MP (6.3g), Beta Alanine (2g), Green Coffee Bean (0.4g)
• Afternoon Stack: L-Tyrosine(1g), Fenugreek (0.3g), Vitamin C (0.375g), Green Tea Extract (0.5g), Vitamin B Complex (0.5g)

Workout - AM CARDIO AND BALANCE/FLEXIBILITY:

• 30 Min HIIT Cardio Circuit
• 30 Min Yoga

Nutrition:

• Calories ~= 2670 (40/23/37 Ratio)
• Protein ~= 270 g
• Carbohydrates ~= 150 g
• Fat ~= 110 g
• Water ~= 1 Gallon

Sore from squats yesterday. Kids show no mercy/sympathy - lol.

[kconnell]

Sunday October 19, 2014 - Legs

Pre - 1 sc Juggernaut HP + 1 sc Dagger HP + 1/2 sc CarnoCre + 1 sc L-Norvaline

Intra - 1 sc Infinite Force


30 sec rest unless noted

COMPOUND SETS - 45 secs rest after each
SLD
11,10,10 x 185 -
Lying Leg Curl
9,9,9 x 70 -

Add Intra - 1/2 sc Massport


QUADS:
Leg Extension
11,9,8,8,6,6 x 140 - hold top for 2 secs

Front Squat
7,7,6,6 x 175 - 60 secs rest - UP 10

Leg Press
13,10,8 x 420 - 30 secs rest, 5 secs up/dn -

-----

Calves: --Later (PM on the next day - October 20,2014)
Leg Press Calf 14,10,9,9,9,8 x 420 (Plate Load)

Seated Calf 11,12,9 x 115 (Plate Load)

1.5 sc Infinite Whey

[slumpbuster]

I was thinking about doing this as well (obviously will wait till spring because I hate being outdoors in cold doing cardio). I was thinking about running to Home Depot and buying some sand - not sure what you used for weight but sand may work decently (could fill the rest of the area with foam or packing peanuts to keep it from moving around too much (also at $3-$5 for a 50lb bag of sand, it isn't a huge investment)

10.18.2014

Training

Today, I decided to add some resistance to the sprint intervals. I stuffed a standard backpack with some weight that ended up being around 20#'s of resistance and hit the track.

The set-up wasn't ideal as the weight flipped and flopped around as I ran, but all in all a decent session. I will probably try to pick up a weighted vest sometime in the very near future.

I did my weekly check-in of my weight and waist measurements and I'm still not on track. My weight has dropped another half pound to 143 with my waist just slightly under 30 inches.

Strength continues to increase but it is tough nailing down this nutrition based upon my hectic schedule---that seems to get more hectic by the day.

Nutrition

Calories 2367

Fat 84

Carbs 205

Protein 147

[JohnButz]

I was thinking about doing this as well (obviously will wait till spring because I hate being outdoors in cold doing cardio). I was thinking about running to Home Depot and buying some sand - not sure what you used for weight but sand may work decently (could fill the rest of the area with foam or packing peanuts to keep it from moving around too much (also at $3-$5 for a 50lb bag of sand, it isn't a huge investment)

I've seen some in the $30 range and some are pushing $200. I ended up with a nice bruise from my bookbag attempt haha.

[JohnButz]

Training

Weighted Chins

BW+5×5

BW+25×3

BW+50×1

BW+50×5

BW+45×6

BW+30×8

Sumo Deads (DOH)

135×5

150×3

170×1

170×5

155×6

145×8

Bent Over Flyes

12’sx 15,10,6,4,3 (rest pause)

Barbell Curls

55×5

65×3

75×1

90×5

80×6

75×8

Nutrition

Calories 2579

Fat 96

Carbs 242

Protein 144

[JohnButz]

10.20.2014

Training

Sprint Intervals 20/60 ratio

Nutrition

Calories 3866

Fat 143

Carbs 316

Protein 187

[Credz]

Pre Workout:
1 Scoop Juggernaut HP
1 Scoop Blade

Wendler's 5/3/1

W3C9:

Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 5 reps - 110lbs
Set 2: 3 reps - 125lbs
Set 3: 1 reps - 140lbs + 0reps - 1 total
Joker Sets
1 x 1 - 140lbs
Pyramid Sets
Set 4: 3 reps - 125lbs+ 1- 4 rep total
Set 5: 5 reps - 110lbs +5= 10rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 20lbs

BBB Set: - Bench
5 x 10 - 155lbs
Supersetted with:
Side Flyes
5 x 15 - 20lbs

Assistance Work:
Superset:
Behind Neck OHP
1 x 10 - 85lbs
2 x 4 - 95lbs

Decline DB Flyes:
3 x 10 - 35lbs

----
BB Curl w/ Arm Blaster
3 x 6 - 95lbs

DB Raise
3 x 8 - 30lbs
--------
Spider Curl - Pause at bottom
3 x 6 - 30lbs

Floor Press:
1 x 2- 185lbs
2 x 5 - 175lbs

[kconnell]

Yesterday was a rest day, but since it was a national holiday (Jordan's birthday), I did calves that I skipped the day before (edited).



Tuesday Oct 21, 2014 - Back & Biceps

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre + 1 sc L-Norvaline

Intra - 1 sc Infinite Force



BACK:
Face-Down DB Row
11,9,9 x 65 -

Close-Grip High Cable Row
13,11,10 x 125 -

1-arm DB Row
9,9,7 x 65 - non-stop, alternating

Stretch.....

1 sc Massport

Biceps :
Close-Grip Kneeling Cable Curl Fat Gripz
10,9,7 x 100 -- UP 10

E-Z Cable Curl Fat Gripz
10,9,8 x 100 -- UP 10

Hammer Curl
11,10,9 x 35

Dumbbell Wrist Curl (left only, 10 secs rest)
12,10 x 35

[color=orange]1 sc Infinite Whey