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10-21-2014, 05:17 AM #391
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10-21-2014, 05:22 AM #392
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10-21-2014, 05:22 AM #393
- Join Date: Nov 2011
- Location: Youngstown, Ohio, United States
- Posts: 521
- Rep Power: 209
10/20/14
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: Chest, Shoulders / Misc: Abs, Glutes):- Barbell Bench Press (225 lbs / 4 Sets @ 3 Reps + 220 lbs / 6 Sets @ 3 Reps) *Rest 60 Sec between Sets
- Circuit For 2 Rounds *No Rest Till Final Set (60 Sec):
- Dumbbell Lateral Raise (40 lbs / 10 Reps)
- Cable Face Pull (80 lbs / 10 Reps)
- Jump Rope (100 Rotations)
- Circuit For 2 Rounds *No Rest Till Final Set (60 Sec):
- Dumbbell Bent Over Delt Raise (45 lbs / 10 Reps)
- Barbell Shrug (295 lbs / 15 Reps)
- Jump Rope (100 Rotations)
- Circuit For 2 Rounds *No Rest:
- Curlbar Front Raise (75 lbs / 10 Reps)
- Curlbar Up Right Row (125 lbs / 12 Reps)
- Jump Rope (100 Rotations)
- Circuit For 3 Rounds *No Rest:
- Cable Kneeling Crunch (60 lbs / 15 Reps)
- Barbell Hip Thrust (135 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
Right wrist was pretty bad, cold weather from just the drive to my training partners bothered me. Of course I ignored it and decided I should go up 10 pounds since I had a week off. The weight didn't feel heavy but the pressure of pressing caused a radiating pain that completely threw my mind into a state that wasn't ideal. Tried after 4 sets dropping down to my planned weight but there was no difference. Basically the bench session was a hot mess.-- Infinite Labs Athlete --
-- 5th Place I AM JUGGERNAUT Contest Winner --
http://www.iamjuggernaut.com
Infinite Labs:
http://www.infinitelabs.com/
http://www.********.com/InfiniteLabsSupplements
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10-21-2014, 06:35 AM #394
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10-22-2014, 01:57 AM #395
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
Week Of Junk- Monday Night:
Wendler's 5/3/1
C9W3:
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: 5 reps - 230lbs
Set 2: 3 reps - 265lbs
Set 3: 1 reps - 295lbs +4 = 5 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 265lbs+ 7= 10 total reps
Set 5: 5 Reps - 230lbs+ 7= 12 total reps
Pull Ups Supersetted - Varied Grip
8 x 8 - BW
BBB Set: - ATG Pause Squats
1 x 10 - 65lbs
1 x 10 - 95lbs
1 x 10 - 105lbs
2 x 10 - 115lbs
UH DB Rows Supersetted
5 x 8 - 75lbs
Assistance Work:
T-Bar Rows
1 x 12 - 115lbs
2 x 8 - 135lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low
BB Rows:
1 x 5- 185lbs
2 x 5 - 205lbs
w/ DB RDL
3 x 15 - 105lbs--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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10-22-2014, 04:55 AM #396
Wednesday Oct 22, 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
15,12,11 x 100
Bench Dips
10,9,8 x 70 - up 25
Tricep Kickback
14,12,10 x 35 - Non-stop, alternating
Intra (add) - 1/2 sc Massport
CHEST:
Cable Crossover Lower -- SKIPPED (Sore Cartilage)
12 x 45
DELTS:
Face Pulls w/ rope
16,14,12 x 100
1-Arm Lateral Raise - non-stop, alternating arms
11,10,8 x 45
Face-Down Bent-Over Lateral Raise on Bench
10,9,7 x 35
1 sc Infinite Whey--------------------------------------------------------------
Available as a rep
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10-22-2014, 05:15 AM #397
- Join Date: Nov 2011
- Location: Youngstown, Ohio, United States
- Posts: 521
- Rep Power: 209
10/21/14
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: Back, Legs / Misc: Abs, Calfs):- Barbell Deadlift (405 lbs / 10 Sets @ 3 Reps) *Rest 60 Sec between Sets
- Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
- One Leg Leg Extension (70 lbs / 15 Reps)
- Barbell Stiff-Legged Deadlift (285 lbs / 10 Reps)
- Jump Rope (100 Rotations)
- Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
- Cable Standing One Leg Curl (35 lbs / 10 Reps)
- Barbell Front Squat (145 lbs / 15 Reps)
- Jump Rope (100 Rotations)
- Circuit For 3 Rounds *No Rest:
- Plate Twisting Taps (35 lbs / 15 Reps)
- Barbell Rocking Standing 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
Happy but not thrilled with Deadlift session. Couple pulls were suspect (resting on thigh before lockout, using arms to pull up that last inch for lockout). Also rep #30 just sucked.Last edited by slumpbuster; 10-23-2014 at 12:13 PM.
-- Infinite Labs Athlete --
-- 5th Place I AM JUGGERNAUT Contest Winner --
http://www.iamjuggernaut.com
Infinite Labs:
http://www.infinitelabs.com/
http://www.********.com/InfiniteLabsSupplements
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10-22-2014, 08:09 AM #398
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
10.21.2014
Training
Incline Bench
85×5
120×3
145×1
150×5
135×6
125×8
Dips
BWx5
BW+115×4
BW+100×6
BW+90×6
Lateral Raises (kneeling)
12’sx 15,5,5,5,5 (Rest Pause)
Triceps Ext.
70×10
70×10
70×10
Nutrition
Calories 2341
Fat 86
Carbs 222
Protein 130Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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10-22-2014, 08:17 AM #399
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
Very slow and sometimes in reverse, haha. It's been constant adjustment with the diet as I found myself actually drop a little weight in 2 consecutive weeks.
The scale can however be fickle and not always the best judge. I'm happy as:
1. my waist is staying the same.
2. I'm getting stronger each time.
I think a good judge will be around Thanksgiving or so to see where I'm at.
My schedule is crazier than ever, on my feet 7 days a week, except for when I'm on here or doing work for Infinite. Love the deadlift video man!Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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10-23-2014, 01:25 AM #400
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
Arm Day:
BB Curls: - Armblaster with negatives
1 x 12 - 85lbs
3 x 6 - 95lbs
2 x12 - 65lbs
2 x 12 - 55lbs
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CGPB:
1 x 5 - 165lbs
1 x 5 - 175lbs
3 x 4- 185lbs
1 x 12 - 135lbs
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Superset
Skullcrushers
3 x 12 - 60lbs
Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives
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Superset
Behind Head Plate raise
1 x 25 - 25lbs
2 x 16 - 35lbs
Spider Curls
3 x 6 - 30lbs
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Incline Curls:
2 x 8 - 25lbs
BB Curl
2 x 8 - 45lb slow negatives.--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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10-23-2014, 04:27 AM #401
Thursday October 23, 2014 - Legs
Pre - 1 sc Juggernaut + 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
12,10,10 x 185 -
Lying Leg Curl
10,9,9 x 70 -
Add Intra - 1/2 sc Massport
QUADS:
Leg Extension
11,10,9,6,6,6 x 140 - hold top for 2 secs
Front Squat
7,7,6,6 x 175 - 60 secs rest - SKIPPED - Sore chest cartilage
Leg Press
11,9,7 x 420 - 30 secs rest, 5 secs up/dn -
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Calves: --Later
Leg Press Calf 15,12,11,9,9,8,8,8,8 x 420 (Plate Load)
Seated Calf 13,12,10 x 115 (Plate Load)
1.5 sc Infinite WheyLast edited by kconnell; 10-24-2014 at 09:48 AM.
--------------------------------------------------------------
Available as a rep
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10-23-2014, 08:21 AM #402
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10-23-2014, 12:11 PM #403
- Join Date: Nov 2011
- Location: Youngstown, Ohio, United States
- Posts: 521
- Rep Power: 209
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10-23-2014, 12:12 PM #404
- Join Date: Nov 2011
- Location: Youngstown, Ohio, United States
- Posts: 521
- Rep Power: 209
10/22/14
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 (95 lbs / 8 Reps)
- Barbell Close Grip Bench Press (160 lbs / 10 Reps)
- Jump Rope (100 Rotations)
- Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
- Cable Lying Bicep Curl (75 lbs / 10 Reps)
- Dumbbell Standing Triceps Extension (85 lbs / 12 Reps)
- Jump Rope (100 Rotations)
- Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
- Dumbbell Standing One Arm Tricep Kickback (50 lbs / 8 Reps)
- Dumbbell One Arm Hammer Curl (50 lbs / 10 Reps)
- Jump Rope (100 Rotations)
- Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
- Curlbar Reverse Grip Skullcrusher (90 lbs / 10 Reps)
- Dumbbell Incline Curl (40 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
Thought it was going to be a great day, the weather (cold) didn't bother my wrist like previous days on the drive to training partners, I went up 5lbs in each exercise, wrist felt great. Then I went to work and started typing and the wrist pain decided to pop it's ugly head back out. I've come to conclusion I'm just going to have to live/deal with it, but it really irritates me some days.-- Infinite Labs Athlete --
-- 5th Place I AM JUGGERNAUT Contest Winner --
http://www.iamjuggernaut.com
Infinite Labs:
http://www.infinitelabs.com/
http://www.********.com/InfiniteLabsSupplements
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10-24-2014, 08:00 AM #405
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
10.23.2014
Training
Weighted Chins
BW+5×5
BW+25×3
BW+50×1
BW+55×5
BW+45×6
BW+35×8
Sumo Deads (DOH)
135×5
155×3
175×1
175×5
160×6
150×8
Bent Over Flyes
12’sx 15,15,7,4,4 (rest pause)
Barbell Curls
55×5
65×3
75×1
95×3
85×6
75×8
Nutrition
Calories 2337
Fat 83
Carbs 211
Protein 143
Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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10-24-2014, 11:48 AM #406
Friday Oct 24, 2014 - Back & Biceps
Pre - 1 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre + 1 sc Agmatine + 1 sc L-Norvaline
Intra - 1 sc Infinite Force
BACK:
Face-Down DB Row
12,10,9 x 65 -
Close-Grip High Cable Row
11,11,10 x 135 - UP 10
1-arm DB Row
10,9,8 x 65 - non-stop, alternating
Stretch.....
1 sc Massport
Biceps :
Close-Grip Kneeling Cable Curl Fat Gripz
11,9,8 x 100
E-Z Cable Curl Fat Gripz
10,9,8 x 100
Hammer Curl
13,11,10 x 35
Reverse Cable Curl
10 x 45
Dumbbell Wrist Curl (left only, 10 secs rest)
14,12 x 35
[color=orange]1 sc Infinite Whey--------------------------------------------------------------
Available as a rep
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10-25-2014, 09:32 AM #407
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
10.24.2014
10.24.2014
No Training.
Nutrition:
Calories 2509
Fat 111
Carbs 203
Protein 131
Looking forward to the weigh-in and measurements tomorrow. Today, I started a periodic break from all supplements (except fish oil & multi's) I think it's good to do once in a while for nothing else but to get an idea of effectiveness etc.Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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10-25-2014, 11:41 AM #408
Saturday Oct 25, 2014 - Triceps, Chest, Delts
Pre - 1-1/2 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
16,13,11 x 100
Bench Dips
12,10,8 x 70
Tricep Kickback
15,12,10 x 35 - Non-stop, alternating
Intra (add) - 1/2 sc Massport
CHEST:
Cable Crossover Lower -- SKIPPED (Sore Cartilage)
12 x 45
DELTS:
Face Pulls w/ rope
11,10,9 x 110 -- UP 10
1-Arm Lateral Raise - non-stop, alternating arms
11,10,10 x 45
Face-Down Bent-Over Lateral Raise on Bench
10,10,8 x 35
1 sc Infinite Whey--------------------------------------------------------------
Available as a rep
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10-25-2014, 11:43 AM #409
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10-25-2014, 11:43 AM #410
- Join Date: Nov 2011
- Location: Youngstown, Ohio, United States
- Posts: 521
- Rep Power: 209
10/23/14
Yesterday's Workout / Nutrition / Stack(s)
Previous Night's Sleep = 7.0 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
Accidentally didn't progress on Shoulder Press (saw 155 and was concentrating on my wrist too much and inadvertently thought 155 was this weeks weight not last weeks weight).
I woke up this morning and did some wrist exercises/warmups/stretching before heading to training partners house and all I could think of was this bit from Loius C K.
Also used knee wraps to wrap my right wrist (think it helped a little, not completely)-- Infinite Labs Athlete --
-- 5th Place I AM JUGGERNAUT Contest Winner --
http://www.iamjuggernaut.com
Infinite Labs:
http://www.infinitelabs.com/
http://www.********.com/InfiniteLabsSupplements
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10-25-2014, 11:52 AM #411
- Join Date: Nov 2011
- Location: Youngstown, Ohio, United States
- Posts: 521
- Rep Power: 209
10/24/14
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 (325 lbs / 10 Sets @ 3 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
I was so looking forward to squats this week because I wasn't going to have to use my wrists (or so I thought). That weight did hurt my wrists holding it close to shoulders causing me to move my wrists all the way out to the plates. While it felt better I couldn't keep myself tight causing squats to be difficult. I've decided to compromise with myself and will try lighter weight at higher reps, different angles, different exercises to see how my wrist progresses/responds. When my wrists are better I'll come back to the 10x3 progression routine.-- Infinite Labs Athlete --
-- 5th Place I AM JUGGERNAUT Contest Winner --
http://www.iamjuggernaut.com
Infinite Labs:
http://www.infinitelabs.com/
http://www.********.com/InfiniteLabsSupplements
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10-26-2014, 09:00 AM #412
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10-27-2014, 08:33 AM #413
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
10.26.2014
Weigh-in day. I hit the scale at 145.5 so a little of weight added and my waist was 30.25.
Training
Incline Bench
95×5
125×3
155×1
155×3
140×6
130×8
Dips
BWx5
BW+115×5
BW+100×6
BW+90×8
Lateral Raises (kneeling)
12’sx 15,8,5,5,5,5 (Rest Pause)
Triceps Ext.
75×6
75×6
75×6
Nutrition
Calories 2121
Fat 76
Carbs 182
Protein 122Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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10-28-2014, 01:56 AM #414
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
Pre Workout:
2 Scoop Juggernaut HP
Wendler's 5/3/1
W1C10
Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 90lbs
Set 1: 5 reps - 100lbs
Set 2: 5 reps - 115lbs
Set 3: 5 reps - 130lbs + 0 reps - 5 total
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 115lbs+ 3 - 3 rep total
Set 5: 5 reps - 100lbs + 15= 20 rep total
Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 20lbs
BBB Set: - Bench
5 x 10 - 155
Supersetted with:
Side Flyes
5 x 15 - 20lbs
Assistance Work:
Superset:
Behind OHP:
1 x 8 - 85lbs
1 x 5 - 95lb
Decline DB Flyes:
1 x 15-- 25lbs
2 x 15- 35lbs
----
BB Curl w/ Arm Blaster
3 x 8- 95lbs
DB Raise:
3 x 10 - 25lbs
--------
Spider Curl - Pause at bottom
3 x 7 - 30lbs
Floor Press:
1 x 5 - 175lbs
1 x 4 - 175
1 x 3 - 175
20 minutes walking with 20lb vest
1 scoop Infinite Force - Watermelon--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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10-28-2014, 05:58 AM #415
- Join Date: Nov 2011
- Location: Youngstown, Ohio, United States
- Posts: 521
- Rep Power: 209
10/27/14
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), L-Citrulline (1g), Arginine AKG (3g), L-Norvaline (0.25g)
- Intra Stack: L-Leucine (1g), L-Valine (1g), Electrolyte Complex (0.76g), Green Coffee Bean (0.4g)
- Post Stack: Creatine MP (6.3g), L-Isoleucine (1g), Tribulus (0.5g), L-Valine (1g)
- 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:- Standing Band Bench Press (60 lbs Resistance / 9 Sets @ 10 Reps + 1 Set @ 15 Reps) *Rest 60 Sec between Sets
- Chin Ups (Bodyweight / 9 Sets @ 10 Reps + 1 Set @ 12 Reps) *Rest 60 Sec between Sets
- Circuit For 5 Rounds *No Rest:
- V Ups (Bodyweight / 10 Reps)
- Cable Pull Through (60 lbs / 10 Reps)
- Barbell Rocking Standing Calf Raise (255 lbs / 20 Reps)
- Lateral Towel Hops (100 Hops)
Nutrition:- Calories ~= 4486 (34/38/28 Ratio)
- Protein ~= 383 g
- Carbohydrates ~= 428 g
- Fat ~= 138 g
- Water ~= 1 Gallon
Decided this week I was going to listen to my wrist and planned on dropping weight and increasing weight as well as keeping it simple (hitting two main body parts a day each with a 10x10 scheme followed by a minor body part circuit).
Had every intention of doing Barbell Press but 135 lbs hurt and even the bar hurt without trying to angle my wrist, so I decided to go to bands. While I didn't feel as though I was getting the same quality workout with the bands as with the barbell, it was still better than nothing and more importantly wasn't bothering my wrist (not sure if it was angle of hand/wrist while pressing or the lack of gravity or both).
I will continue this week playing it by feel until I have a solid base workout. After 4 weeks, I'll retry the free weights where I am using bands and if all feels well continue this routine with free weights for 4 weeks and if no issues than will go back to strength progression training.
It's not ideal, and I'm not ecstatic but I'm willing to take it for what it is. Need to bust out the 3/4 length sleeve shirts, forgot how the rubbing of the bands against your skin gives you an Indian Burn which leads to a nasty scab.-- Infinite Labs Athlete --
-- 5th Place I AM JUGGERNAUT Contest Winner --
http://www.iamjuggernaut.com
Infinite Labs:
http://www.infinitelabs.com/
http://www.********.com/InfiniteLabsSupplements
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10-28-2014, 07:47 AM #416
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10-29-2014, 02:13 AM #417
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 160lbs
Set 3: 5 reps - 190lbs
Work sets
Set 1: 5 reps - 205lbs
Set 2: 5 reps - 240lbs
Set 3: 5 reps - 270lbs + 7= 12 total reps
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 240lbs+9= 14 total reps
Set 5: 5 Reps - 205lbs +15 = 20 total reps
Pull Ups Supersetted - Varied Grip
8 x 8 - BW
BBB Set: - ATG Pause Squats
1 x 10 - 95
2 x 10 - 105
2 x 10 - 115
UH DB Rows Supersetted
5 x 8 - 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
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BB Rows:
1 x 15 - 155lb
2 x 5- 205lbs
w/ DB RDL
3 x 10 - 105lbs--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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10-29-2014, 03:29 AM #418
Tuessday October 28, 2014 - Legs
Pre - 1-1/2 sc Juggernaut + 1 sc Dagger HP + 1/2 sc CarnoCre + 1 sc L-Norvaline
Intra - 1 sc Infinite Force
NEW ROUTINE - Add Negatives (Thighs)
30 sec rest unless noted
COMPOUND SETS - 45 secs rest after each
SLD
12,11,10 x 185 -
Lying Leg Curl -- 4 secs on negative portion
10,10,9 x 70 -
Add Intra - 1/2 sc Massport
Using same weight, but up with 2 legs, down (Negative with 1) - 6 secs.
QUADS:
Leg Extension - Alternate legs, count is each leg's reps
6,5,4,4,4,3 x 140
Leg Press
6,5,4 x 385 - Alternate legs, count is each leg's reps
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Calves: --Later (Next morning)
Leg Press Calf 18,10,10 x 420 (Plate Load)
Leg Press Calf 6,5,4 x 340 (Plate Load) -- Up both, down one, alternating (reps are ea leg)
Seated Calf 13,12,10 x 115 (Plate Load) - SKIPPED
Next time add 1-leg calf work
1.5 sc Infinite WheyLast edited by kconnell; 10-29-2014 at 04:02 AM.
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Available as a rep
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10-29-2014, 04:48 AM #419
Wednesday Oct 29, 2014 - Back & Biceps
Pre - 1 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre + 1 sc Agmatine + 1 sc L-Norvaline
Intra - 1 sc Infinite Force
NEW ROUTINE
BACK:
Close-Grip Seated Row
11,8,70 x 150 (1-sec up, 1-sec hold, 6-secs down)
Negative Chins
7,6,6 x 25 - ended up being a 2-sec drop
Stretch.....
1 sc Massport
Biceps :
Incline Curl 4-sec negative
11,10,9 x 35
E-Z Cable Curl Fat Gripz
10,9,8 x 115 (1-sec cheat up, 1-sec hold, 6-secs down)
Cable Wrist Curl
9,7 x 125 - 6 secs down
[color=orange]1 sc Infinite Whey--------------------------------------------------------------
Available as a rep
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10-29-2014, 05:34 AM #420
- Join Date: Nov 2011
- Location: Youngstown, Ohio, United States
- Posts: 521
- Rep Power: 209
10/28/14
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), L-Citrulline (1g), Arginine AKG (3g), L-Norvaline (0.25g)
- Intra Stack: L-Leucine (1g), L-Valine (1g), Electrolyte Complex (0.76g), Green Coffee Bean (0.4g)
- Post Stack: Creatine MP (6.3g), L-Isoleucine (1g), Tribulus (0.5g), L-Valine (1g)
- 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:- Barbell Squat (165 lbs / 9 Sets @ 10 Reps + 1 Set @ 15 Reps) *Rest 60 Sec between Sets
- Lateral to Front Raise (13 lbs Resistance Each Side / 9 Sets @ 10 Reps + 1 Set @ 12 Reps) *Rest 60 Sec between Sets
- Circuit For 5 Rounds *No Rest:
- Standing Band Tricep Push Down (26 lbs Resistance Each Side / 10 Reps)
- Standing Band Wide Curl (38 lbs Resistance Each Side / 10 Reps)
- Seated Band Palms Up Wrist Curl (23 lbs Resistance Each Side / 20 Reps)
- Alternating Cross Body Punches (100 Punches)
Nutrition:- Calories ~= 4486 (34/38/28 Ratio)
- Protein ~= 383 g
- Carbohydrates ~= 428 g
- Fat ~= 138 g
- Water ~= 1 Gallon
To avoid extra pressure on my wrists I actually didn't grab the bar but instead kind of rested the bar against my wrists allowing me to keep tight and since the weight wasn't that significant still felt like I had plenty of stability.
Also for the Lateral to Front Raises I again decided to use the bands to avoid gravity and I also used wrist straps instead of handles which worked awesome, completely removed my wrists from the equation.
Wide Curls felt great, Push Downs I had to find the right angle but once I did was ok (originally tried Kickbacks but that last couple inches caused pain).-- Infinite Labs Athlete --
-- 5th Place I AM JUGGERNAUT Contest Winner --
http://www.iamjuggernaut.com
Infinite Labs:
http://www.infinitelabs.com/
http://www.********.com/InfiniteLabsSupplements
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