Team Infinite Labs--Group Supplement Log

[JohnButz]

Sprint Intervals 20 min, a little more distance covered

[pastorpritch]

Looking good in here guys!

[Credz]

Looking good in here guys!

Thanks man!




Arm Day:

BB Curls: - Armblaster with negatives
1 x 12 - 75lbs
1 x 10 - 80
1 x 10 - 85lbs
2 x12 - 65lbs
2 x 12 - 55lbs
1 x 12 - 45lbs
---
CGPB:
2 x 5 - 155lbs
1 x 5 - 165lbs
2 x 5 - 180lbs - PR
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 10 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
DB ext (focus on stretch)
3 x 10 - 25lbs

Spider Curls
3 x 10 - 25lbs
---

Incline Curls:
2 x 8 - 30lbs
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.
----

2 x 12 -17.5lbs Incline Curl focus on squeezing and negative
2 x 8 - 45lb BB curl (same as above)


20 Minute Walk with 20lb vest - 2 miles

[slumpbuster]

Previous Night's Sleep = 7.5 Hours

Supplements:

• 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 (85 lbs / 8 Reps)
  • Barbell Close Grip Bench Press (145 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Cable Lying Bicep Curl (60 lbs / 10 Reps)
  • Dumbbell Standing Triceps Extension (75 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Standing One Arm Tricep Kickback (40 lbs / 8 Reps)
  • Dumbbell One Arm Hammer Curl (40 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Curlbar Reverse Grip Skullcrusher (65 lbs / 10 Reps)
  • Dumbbell Incline Curl (30 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Superset 3 Rounds *Rest (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

[JohnButz]

Looking good in here guys!

Thanks Pastor!

Thanks man!




Arm Day:

BB Curls: - Armblaster with negatives
1 x 12 - 75lbs
1 x 10 - 80
1 x 10 - 85lbs
2 x12 - 65lbs
2 x 12 - 55lbs
1 x 12 - 45lbs
---
CGPB:
2 x 5 - 155lbs
1 x 5 - 165lbs
2 x 5 - 180lbs - PR
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 10 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
DB ext (focus on stretch)
3 x 10 - 25lbs

Spider Curls
3 x 10 - 25lbs
---

Incline Curls:
2 x 8 - 30lbs
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.
----

2 x 12 -17.5lbs Incline Curl focus on squeezing and negative
2 x 8 - 45lb BB curl (same as above)


20 Minute Walk with 20lb vest - 2 miles

Nice work on those Close-Grips Carl!

Previous Night's Sleep = 7.5 Hours

Supplements:

• 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 (85 lbs / 8 Reps)
  • Barbell Close Grip Bench Press (145 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Cable Lying Bicep Curl (60 lbs / 10 Reps)
  • Dumbbell Standing Triceps Extension (75 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Standing One Arm Tricep Kickback (40 lbs / 8 Reps)
  • Dumbbell One Arm Hammer Curl (40 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Curlbar Reverse Grip Skullcrusher (65 lbs / 10 Reps)
  • Dumbbell Incline Curl (30 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Superset 3 Rounds *Rest (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

Good Job Dustin!

[JohnButz]

Flyes 20x10,10,10
SS w/
CG Pushups BWx10,10,10

Alt Incline D. Press 25'sx8,8,8
SS w/
Ring Dips BWx8,8,8

Step-ups 12'sx24,24,24
SS w/
R. Lunge 12'sx8,8,8

WG Pullups BWx15,15,15
SS w/
B. Curls 45x15,15,15

Face Pulls 15x15,15
SS w/
Alt D. Curls 12'sx 15,15

Alt D. Press 20'sx7 25'sx 7,7
SS w/
Lateral Raises 12'sx7,7,7

High Pull 65x5 75x5
SS w/
Shrugs 65x5 75x5

Supps are:

Fat burner
Creatine MP
Infinite Multi--just picked up a BOGO on BB.com
Infinite Force
Creatinol OP
Infinite One Vitamin C
Cyclo-REM---I have been using this the last 7 days straight, probably return to a few days of red wine tonight.

Just tried these and I highly recommend

[kconnell]

Friday Sep 19, 2014 - Triceps, Chest, Delts

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

Intra - 1 sc Infinite Force + 1/2 sc Massport

30-sec rest unless notef


Triceps:
Tricep Pushdown - 3 feet away to keep tension
13,11,10 x 90

Bench Dips
12,10,10 x 35

Tricep Kickback
10,10,8 x 35 - Non-stop, alternating

CHEST:
Cable Crossover Multi-angle - SKIPPED (Chest cartilage a little sore)
- x -


DELTS:
Face Pulls w/ rope
12,12,12 x 90

1-Arm Lateral Raise - non-stop, alternating arms
12,11,10 x 40

Face-Down Bent-Over Lateral Raise on Bench
12,11,8 x 25

1.5 sc Infinite Whey

[kconnell]

Looking good in here guys!

Thanks, Pritch! Nice update to your avatar/profile.

FYI, I heard that the Olympia is on NBC as well as a bodybuilding.com stream. You should be aboe to watch via phone if you have a fast enough connection, although *** is a little slow.

[slumpbuster]

Previous Night's Sleep = 7.8 Hours

Supplements:

• Pre Stack: Juggernaut HP (Wild Cherry) (6.5g), D-Aspartic Acid (3g), 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), Clarinol CLA (1.2g), 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 (140 lbs / 9 Sets @ 3 Reps + 1 Set @ 10 Reps) *Rest 60 Sec between Sets
• Circuit For 4 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Fly (40 lbs / 10 Reps)
  • Barbell Parallel Weighted Chest Dip (25 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 4 Rounds *No Rest Till Final Set (60 Sec):
  • Plate Straight Arm Pullover (45 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)

Nutrition:

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

[Credz]

1 Scoop Juggernaut HP
2 Scoop Infinite Force

Wendler's 5/3/1

C7W2:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 110
Set 3: 5 reps - 135

Set 1: 3 reps - 155
Set 2: 3 reps - 175
Set 3: 3 reps + - 200lbs + 3 = 6 total Reps
Joker Set
210lbs - 2 reps
220lbs - 1 rep
230lbs - 1 rep - PR!!!!
Pyramid Down:
Set 4: 3 Reps - 175lbs + 7= 10 total reps
Set 5: 3 Reps - 155lbs +15 = 18 total reps

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

BBB Set: - Inlcine Bench Press
(5 Sets)
2 sets of 10 reps - 115lbs
1 sets of 10 reps - 125lbs
1 set of 10 reps - 130lbs
1 set of 10 reps - 135lbs - PR

Superset
Rear Delt Flyes
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
1 x 5 - 105
2 x 5 - 110
1 x 4 - 115
1 x 5 - 115
- 1 x 16 - 65lb
- 1 x 16 - 45lbs

Superset
Behind Head OHP:
1 x 12 - 75lbs
1 x 10 - 85lb
1 x 8 - 90lbs

DB Flyes:
1 x 12 - 40lbs
1 x 10 - 50lbs
1 x 10 - 52.5

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

Skullcrushers:
3 x 6 - 70lbs

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

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

Incline Curls:
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.

[slumpbuster]

Previous Night's Sleep = 7.8 Hours

Supplements:

• Pre Stack: Juggernaut HP (Wild Cherry) (6.5g), D-Aspartic Acid (3g), 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), Clarinol CLA (1.2g), 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 (285 lbs / 9 Sets @ 3 Reps + 1 Set @ 7 Reps) *Rest 60 Sec between Sets
• Circuit For 4 Rounds *No Rest Till Final Set (60 Sec):
  • Cable Seated Row (180 lbs / 10 Reps)
  • Chin Up (25 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 4 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Face Down Lying Reverse Fly (20 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)

Nutrition:

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

[JohnButz]

Nice Bench PR Carl!

[JohnButz]

Front Raises (plate) 22x10,10,10
SS w/
Lateral Raises 12'sx10,10,10

Up Row 65x8,8,8
SS w/
FacePulls 30x8,8,8

Flyes 12'sx 15,15,15
SS w/
Pushups BWx15,15,15

Dips BWx15,15
SS W/
Pushups BW x15,15,15

EZ Row 85x7,7,7
SS w/
Barbell Curls 65x7,7,7

Chins BW+25x 5,5
SS w/
Hammer Curls 25'sx5,5

Squat 95x7,7,7
SS w/
SLDL 85x7,7,7

Sprint Intervals 20 min

[kconnell]

Saturday Sep 20, 2014 - Legs

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

Intra - 1 sc Infinite Force


30 sec rest unless noted

SUPERSETS - 45 secs rest after each
SLD
12,12,12 x 135
Lying Leg Curl
12,12,12 x 60


QUADS:
Leg Extension
10,10,10,9,7,7 x 140 - hold top for 2 secs

Front Squat
7,8,6,5 x 155 - 45 secs rest

---Will add Leg Press in a week

-----

Calves later in the evening

1.5 sc Infinite Whey

[kconnell]

Saturday Sep 20, 2014 - Calves - Isolated - PM


Calves:
Leg Press Calf 21,16,13,12,11,10,9 x 420 (Plate Load)

Seated Calf 11,10,9,8 x 115 (Plate Load)

1.5 sc Infinite Whey

[Credz]

Wendler's 5/3/1

C8W2:

Squats
Warm Up:
Set 1: 5 reps - 110lbs
Set 2: 5 reps - 135
Set 3: 5 reps - 160

Work Sets
Set 1: 3 reps - 190
Set 2: 3 reps - 220
Set 3: 3 reps - 245 +0 = 3 total reps
Joker Sets
1 x 255lbs - 2 reps -PR
Pyramid Down:
Set 4: 3 Reps - 220lbs+ 4 = 7 total reps
Set 5: 3 Reps - 190lbs+ 13= 16total reps

DB Rows Supersetted
80lbs x 8 reps - between each set

BBB Set: - Deadlift
5 x 10 - 225lbs

Back off set:
1 x 10 - 135lbs

Pull Ups Between Sets
8 Reps each set

Assistance Work:
UH BB Rows
3 x 15- 135lbs

Lunges:
3 x 16 - 80lbs
Superset Rack Pulls All Sets
2 x 5 - 265
1 x 1 - 285 - PR
1 x 1 - 300 - PR

Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 10 - 95lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW


20 Minute walk

[JohnButz]

Sprint Intervals 20 minutes--speed and ground covered is increasing. I would of had a weight training session today, but I'm having some shoulder overuse issues---should be good to go tomorrow.

[JohnButz]

Who all is using a creatine product in here guys?

[JohnButz]

Squat
45x10
65x5
95x5
115x5
115x5
115x5
115x5
115x5

Ring Dips
BWx5
BWx5
BWx5
BWx5
BWx5

Bent Rows
85x5
85x5
85x5
85x5
85x5

Shrugs
95x8
95x8
95x8

Triceps Ext.
35x8
35x8
35x8

Chins
BWx8
BWx8
BWx8

Good Mornings
45x10
45x10

Hanging Knee-ups
BWx10
BWx10
BWx10

[Credz]

Sunday Full day Of eats


Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 70lbs
Set 3: 5 reps - 85lbs

Set 1: 3 reps - 100lbs
Set 2: 3 reps - 115lbs
Set 3: 2 reps - 140 - Was suppose to do 130 for 3 but I counted the weight wrong and it turned out to be 140 and only got it for 2 reps but didnt realize I had 140 on the bar lol.
Joker Sets
None today since I messed up my top set.
Pyramid Sets
Set 4: 3 reps - 115lbs+8 = 11rep total
Set 5: 3 reps - 100lbs +15= 18 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 12 - 20lbs

BBB Set: - Bench
2 x 10 - 155lbs
1 x 10 -165lbs
2 x 10 - 175lbs

Supersetted with:
Side Flyes
5 x 15 - 22.5lbs

Assistance Work:
Superset:
Behind OHP
1 x 10 - 85lbs
2 x 8 - 90lbs

DB Flyes:
1 x 10 - 50lbs
2 x 10 - 52.5lb
----
BB Curl w/ Arm Blaster
1 x 14- 75lb
1 x 10 - 85lbs
1 x 8 - 90lbs

Plate Raise
3 x 10 - 25lbs
--------
Spider Curl - Pause at bottom
3 x 10- 25lbs

Floor Press:
3 x 5 - 175lbs
---
Incline Curl
8 Reps-35lbs - Slow Descent
- set timer for 3 minutes and do as many curls as I can taking 10-20 sec breaks as needed

[kconnell]

Tuesday Sep 23, 2014 - Back & Biceps

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

Intra - 1 sc Infinite Force



BACK:
Face-Down DB Row
14,12,12 x 50

Close-Grip High Cable Row
12,12,10 x 115
Neg-only Chin (superset with last set above) - 5

1-arm DB Row
9,8,6 x 65 - non-stop, alternating

Stretch.....

1 sc Massport

Biceps :
Close-Grip Kneeling Cable Curl Fat Gripz
12,10,8 x 80 --

E-Z Cable Curl Fat Gripz
11,10,10 x 80

Hammer Curl
12,11,11 x 35


1.5 sc Infinite Whey

[JohnButz]

Sprint Intervals 20 min.

[kennknee]

Who all is using a creatine product in here guys?

I use the IL Creatine MP. 1 scoop pre and 1 scoop post

[kennknee]

Wendler's 5/3/1

C7W2:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 110
Set 3: 5 reps - 135

Set 1: 3 reps - 155
Set 2: 3 reps - 175
Set 3: 3 reps + - 200lbs + 3 = 6 total Reps
Joker Set
210lbs - 2 reps
220lbs - 1 rep
230lbs - 1 rep - PR!!!!

That's what a Wendler cycle will do for ya!!! Nice work man!

[kennknee]

Mr. 360 - Perfecting my Alter Ego

Saturday, 9/20/14
Time: 8:30am
Location: Anytime Fitness Crestwood
Mood: Very Very Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static
Burgener Warm Up with PVC
1. Down and Finish
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

Skill Transfer Work: With Bar Only
1. Snatch Push Press (SPP)
2. Overhead Squat (OHS)
3. Heaving Snatch Balance
4. Snatch Balance without a dip - basically a Snatch Drop
5. Snatch Balance with a dip

Weightlifting: Snatch



95lbs x 3 HPS (Hanging Power Snatch)
115lbs x 2 HPS
125lbs x 1 MS (Muscle Snatch)
125lbs x 1 MS
125lbs x 1 PS (Power Snatch)
125lbs x 1 PS
135lbs x 1 PS
140lbs x fail
140lbs x fail

MetCon: TIME
*14 min cap

3 rounds
50x DU's
400m Run
25 TTB

COMPLETE: 2 rounds plus 50xDU and 400m in 14:24

SUPPLEMENTS
I read that males need 38g of fiber a day... and I'm just not making it!
Preworkout: Infinite Labs Juggernaut HP, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support
Bed time: Infinite Labs Cyclo REM

[Credz]

Wendler's 5/3/1

C8W2

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 150lbs
Set 3: 5 reps - 180lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 210lbs
Set 2: 3 reps - 240lbs
Set 3: 3 reps - 270lbs + 17 = 20 total reps
Joker Sets
1 x 3 - 300lbs
Pyramid Down:
Set 4: 3 Reps - 240lbs+ 9= 12 total reps
Set 5: 3 Reps - 210lbs+ 12-15otal reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - ATG Pause Squats
1 x 10 - 45lbs
1 x 10 - 65lbs
3 x 10 - 75lbs

UH DB Rows Supersetted
5 x 10- 65lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
1 x 10 - 125lbs
1 x 10 - 130lbs +5lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
3 x 15 - 135lbs
w/ DB RDL
3 x 10 - 105lbs

[slumpbuster]

Infinite Labs Juggernaut HP pre workout - contains Creatine Monohydrate, Magnesium Creatine Chelate, Creatine Pyruvate, Di-Creatine Malate
Infinite Labs Creatine MP post workout - Magnesium Creatine Chelate

Juggernaut HP 4x a week
Creatine MP 6x a week

Who all is using a creatine product in here guys?

[slumpbuster]

Congrats on the PR

1 Scoop Juggernaut HP
2 Scoop Infinite Force

Wendler's 5/3/1

C7W2:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 110
Set 3: 5 reps - 135

Set 1: 3 reps - 155
Set 2: 3 reps - 175
Set 3: 3 reps + - 200lbs + 3 = 6 total Reps
Joker Set
210lbs - 2 reps
220lbs - 1 rep
230lbs - 1 rep - PR!!!!
Pyramid Down:
Set 4: 3 Reps - 175lbs + 7= 10 total reps
Set 5: 3 Reps - 155lbs +15 = 18 total reps

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

BBB Set: - Inlcine Bench Press
(5 Sets)
2 sets of 10 reps - 115lbs
1 sets of 10 reps - 125lbs
1 set of 10 reps - 130lbs
1 set of 10 reps - 135lbs - PR

Superset
Rear Delt Flyes
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
1 x 5 - 105
2 x 5 - 110
1 x 4 - 115
1 x 5 - 115
- 1 x 16 - 65lb
- 1 x 16 - 45lbs

Superset
Behind Head OHP:
1 x 12 - 75lbs
1 x 10 - 85lb
1 x 8 - 90lbs

DB Flyes:
1 x 12 - 40lbs
1 x 10 - 50lbs
1 x 10 - 52.5

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

Skullcrushers:
3 x 6 - 70lbs

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

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

Incline Curls:
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.

[slumpbuster]

Nice work, like the Snatch Progression and variations

Mr. 360 - Perfecting my Alter Ego

Saturday, 9/20/14
Time: 8:30am
Location: Anytime Fitness Crestwood
Mood: Very Very Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static
Burgener Warm Up with PVC
1. Down and Finish
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

Skill Transfer Work: With Bar Only
1. Snatch Push Press (SPP)
2. Overhead Squat (OHS)
3. Heaving Snatch Balance
4. Snatch Balance without a dip - basically a Snatch Drop
5. Snatch Balance with a dip

Weightlifting: Snatch



95lbs x 3 HPS (Hanging Power Snatch)
115lbs x 2 HPS
125lbs x 1 MS (Muscle Snatch)
125lbs x 1 MS
125lbs x 1 PS (Power Snatch)
125lbs x 1 PS
135lbs x 1 PS
140lbs x fail
140lbs x fail

MetCon: TIME
*14 min cap

3 rounds
50x DU's
400m Run
25 TTB

COMPLETE: 2 rounds plus 50xDU and 400m in 14:24

SUPPLEMENTS
I read that males need 38g of fiber a day... and I'm just not making it!
Preworkout: Infinite Labs Juggernaut HP, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support
Bed time: Infinite Labs Cyclo REM

[slumpbuster]

Previous Night's Sleep = 8.0 Hours

Supplements:

• 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