The League of Extraordinary Gentlemen

[Credz]

Birthday eats...

Started out with..
Chocolate Truffles & Red Velvet Cake Roll with Buttercream filling..



Veggie Skillet with Egg Whites and Chicken Sausage..


Fried Pickles


Pita Pizza


Big Burger and Fries


Chocolate Cookie Dough Egg Rolls with Vanilla Ice Cream


Then Finally hit DQ for some final birthday ice cream Oreo Cheesequake Blizzard!

[Credz]

Running 2 miles--very cold 12* windy along the river with the wind chill at -4*

Heck yeah it was cold yesterday! I was in Lancaster for my birthday with my Fiance and just walking around the city killed me with that wind lol

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Warm Up
Set 1: 45lbs - 8

Set 1: 100lbs - 3
Set 2: 100lbs - 3
Set 3: 100lbs - 3
Set 4: 100lbs - 3
Set 5: 100lbs - 3
Set 6: 100lbs - 3

Hypertrophy pressing movement: Bench Step Ups
3 sets of 8-12 reps
Warm Up
Set 1: Bodyweight - 10

Set 1: Bodyweight + 60lbs- 12
Set 2: Bodyweight + 70lbs- 8
Set 3: Bodyweight + 70lbs- 8

Hypertrophy pressing movement: Split Squats
Warm Up
Set 1: Bodyweight - 10

2 sets of 12-15 reps
Set 1: Bodyweight + 40lbs - 15
Set 2: Bodyweight + 60lbs - 15


Hypertrophy extension movement: Walking Lunges
3 sets of 15-20 reps

Set 1: Bodyweight + 30lbs - 20
Set 2: Bodyweight + 40lbs - 18
Set 3: Bodyweight + 60lbs - 15

Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Warm Up
Set 1: 95lbs - 8

Set 1: 135lbs - 12
Set 2: 155lbs - 12
Set 3: 185lbs - 12

Hypertrophy curling movement: Glute Raise
2 sets of 12-15 reps
Set 1: Bodyweight - 15
Set 2: Bodyweight - 15

Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Set 1: Bodyweight - 15 Reps
Set 2: Bodyweight + 40lbs - 15 reps
Set 3: Bodyweight + 40lbs - 15 reps
Set 4: Bodyweight + 40lbs - 15 reps

Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Set 1: 135lbs - 20
Set 2: 155lbs - 20
Set 3: 155lbs - 20

5 Minute Walk
20 Minute Jog
5 Minute Walk

[kconnell]

Wednesday Jan 23, 2013 - Legs

Pre - 1 sc Juggernaut + 1/2 CarnoCre + 3 Cyclo Tren
Intra - 1 sc Infinite Force + 1 sc Massport

Time to shake things up a bit. Starting off with light weight again, but doing extreme reps in the order of 30-20-15-10-[optionally 8] with 40 seconds rest and a 3-3-3 cadence. The high reps will be starting at around 90 seconds of time-under-tension (TUT).
Then a more traditional exercise but with a 6 second negative. This should move me up a bit in growth.

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 25)
5. Hyperextensions (1 set of 35)
6. Hanging Leg Raises (3 sets of 10)

--- 6:00 mins on abs.

I have no idea if I ick the right right weight for starting at 30 reps, but should be close.
Triceps:

Low Cable Tricep Extension
30,20,15,10,8x65 - Guessed right. Burns heavily. TUT was 120, 90, 40,30,30

Tricep Pushdown 6 sec neg
8,8,6,6,6,x125

Biceps :

Incline Curl
30,20,14,10,8x25

E-Z Cable Curl 6 sec neg
10,8,7,6,6x125

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

TRAIN: 20:01
REST: 14:32
Sets: 32 (abs = 1 set)

1sc Infinite Whey

[kconnell]

Running 2 miles--very cold 12* windy along the river with the wind chill at -4*

Agreed very cold today @ 45....

Nice run John.

[JohnButz]

Juggernaut Nation Hall of Fame

[kennknee]

Wednesday Jan 23, 2013 - Legs

Pre - 1 sc Juggernaut + 1/2 CarnoCre + 3 Cyclo Tren
Intra - 1 sc Infinite Force + 1 sc Massport

Time to shake things up a bit. Starting off with light weight again, but doing extreme reps in the order of 30-20-15-10-[optionally 8] with 40 seconds rest and a 3-3-3 cadence. The high reps will be starting at around 90 seconds of time-under-tension (TUT).
Then a more traditional exercise but with a 6 second negative. This should move me up a bit in growth.

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 25)
5. Hyperextensions (1 set of 35)
6. Hanging Leg Raises (3 sets of 10)

--- 6:00 mins on abs.

I have no idea if I ick the right right weight for starting at 30 reps, but should be close.
Triceps:

Low Cable Tricep Extension
30,20,15,10,8x65 - Guessed right. Burns heavily. TUT was 120, 90, 40,30,30

Tricep Pushdown 6 sec neg
8,8,6,6,6,x125

Biceps :

Incline Curl
30,20,14,10,8x25

E-Z Cable Curl 6 sec neg
10,8,7,6,6x125

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

TRAIN: 20:01
REST: 14:32
Sets: 32 (abs = 1 set)

1sc Infinite Whey

Love this new direction to spur on growth! and dude, Dragon Flyes are BEAST!

[JohnButz]

Squat
85x5
105x5
130x5
130x5

Incline Bench
100x5
120x5
140x5
160x5

Deadlift (palms back)
140x5
170x5
200x5
225x5

Dips
BW+60x8
BW+60x8
BW+60x8

Chins
BW+45x8
BW+45x8
BW+45x8

[Credz]

Meal 1:
1.5c Chicken Breast w/ Hot Sauce
1c Oatmeal
1 Scoop Infinite Labs Whey
1/2 Banana
1 Tablespoon Peanut Butter

Meal 2:
4 Egg Whites
2 Slices Of Wheat Bread

Evening Workout
Walking - 45 Minutes

Meal 3:
3 slices ham with brocolli and green beans
Egg, Ham an Cheese Wrap
3/4c FF Cottage Cheese
1/4c FF Blueberry Greek Yogurt
2 Slice Wheat Bread w/banana, peanut butter and Chocolate Sauce
Slice of Red velvet roll
Chocolate Protein Muffin withe Red Velvet Protein sludge on top
2 Chocolate Truffles

[JohnButz]

Agreed very cold today @ 45....

Nice run John.

Thanks KC!

[Credz]

Pressing Power Exercise speed work: Flat bench presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Set 1: 105lbs - 3
Set 2: 105lbs - 3
Set 3: 105lbs - 3
Set 4: 105lbs - 3
Set 5: 105lbs - 3
Set 6: 105lbs - 3

Hypertrophy pressing movement: Incline bench presses
3 sets of 8-12 reps
Set 1: 95lbs - 12
Set 2: 105lbs - 10
Set 3: 105lbs - 9

Push Ups
15


Hypertrophy pressing movement: DB chest press
3 sets of 12-15 reps
Set 1: 55lbs - 12
Set 2: 50lbs - 14
Set 3: 50lbs - 12

Push Ups
9

Hypertrophy fly movement: Incline DB flyes
2 sets of 15-20 reps
Set 1: 25lbs - 20
Set 2: 30lbs - 16
Set 3: 30lbs - 16

Push Ups
10

Hypertrophy curling exercise: Cambered bar preacher curls- Wide Grip
Warm Up Sets
Set 1: 20lbs - 12 reps

3 sets of 8-12 reps
Set 1: 50lbs - 12 reps
Set 2: 55lbs - 10 reps
Set 3: 60lbs - 10 reps


Hypertrophy curling exercise: Dumbbell concentration curls
3 sets of 12-15 reps
Set 1: 30lbs - 12
Set 2: 25lbs - 14
Set 3: 25lbs - 14


Hypertrophy curling exercise: Spider curls
3 sets of 15-20 reps
Set 1: 15lbs - 18
Set 2: 15lbs - 18
Set 3: 17.5lbs - 16


Hypertrophy extension exercise: Seated tricep extension with cambered bar
Warm Up Sets
Set 1: 20lbs - 15 reps

3 sets of 8-12 reps
Set 1: 50lbs - 10
Set 2: 50lbs - 9
Set 3: 50lbs - 9


Hypertrophy extension exercise: Closegrip Bench
3 sets of 12-15 reps
Set 1: 95lbs - 15
Set 2: 105lbs - 12
Set 3: 105lbs - 12


Hypertrophy extension exercise: DB kickbacks
3 sets of 15-20 reps
Set 1: 25lbs - 18
Set 2: 30lbs - 16
Set 3: 30lbs - 16

5 Minute Walk
1 Mile Jog
5 Minute Walk
- 20 Minutes Total

[Credz]

Meal 1:
8oz Chicken Breast w/ Hot Sauce
3/4c Oatmeal
1 Scoop Infinite Labs Whey Delite
1/2 Banana
1 Tablespoon Peanut Butter

Meal 2:
4 Egg Whites
2 Slices Of Wheat Bread

Evening Workout
Walking - 60 Minutes

Meal 3:
8oz Turkey Burger w/ Veggies topped with sauce
4 Egg Whites and Salsa Wrap




Red Velvet Roll Slice
Protein Muffin Topped with Chocolate Protein Sludge
1/2c FF Cottage Cheese & 1/2c Blueberry FF Greek Yogurt w/ half scoop chocolate Protein
1 Slice Bread with 1 TBS Peanut Butter and 1/2 a Banana
2 Chocolate Truffles

[Credz]

1.5 Scoop Juggernaut HP
3g BCAAs

Warrior Bow Crunch w/5lbs - 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/ 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 - 20 Reps
Repeat once

Decline Sit Ups 35lbs - 15 reps
30 Burpees

Forearms

DB Wrist Curl
Set 1:
Palm Up w/ Fat Grips- 30lbs - 16
Palm Down - 20lbs - 10

Set 2:
Palm Up w/ Fat Grips - 30lbs - 16
Palm Down - 15lbs - 12

Set 3:
Palm Up w/ Fat Grips - 30lbs - 16
Palm Down - 15lbs - 12

Barbell Wrist Curl
Set 1: 45lbs - 12 reps
Set 2: 45lbs - 12
Set 3: 45lbs - 12

[kconnell]

Friday Jan 25, 2013 - Back & Delts

Pre - 3 Cyclo Tren + 1 sc Juggernaut HP

Intra - 1 sc Glutamine + 1 sc BCAA

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 25)
5. Hyperextensions (1 set of 35)
6. Hanging Leg Raises (3 sets of 10)

--- 6:30 mins on abs.


BACK:

Wide-Grip Lat Pulldown - Hi-rep
30,20,14,10x115

Seated Row8,6,6,6x160 (6 sec negs) 30 secs rest

Stretch.....


DELTS:
BNP
26,15,10x75 -- 40 sec rest
************ Arms, but especially TRICEPS EXTREMELY Sore! Felt these a lot in the triceps as well, so next time *************
********************************* FACE PULLS ************************** to emphasize more of the delts

Lateral Raise - 6 sec neg
10x15, 10,8,8,7x20 - 30 sec rest


Face-Down Bent-Over Lateral Raise
8x20 6 secs neg, 15 sec rest

Chest:
Cable Crossover 6 sec neg
9x55 - That's all I need


TRAIN: 20:20
REST: 14:30
SETS: 23 (Abs = 1 set)

1 sc Infinite Whey

[JohnButz]

~~~~~~~~~~~~~~~~~~Infinite Accessories~~~~~~~~~~~~~~~~~~~~~


Items are limited edition and selling fast!

http://www.bodybuilding.com/store/in...-test-tee.html

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

http://www.bodybuilding.com/store/in...power-tee.html

http://www.bodybuilding.com/store/in...uffel-bag.html

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

[JohnButz]

Squats
85x5
105x5
130x5
150x5
175x3
135x8

Bench
95x5
120x5
150x5
170x5
200x3
150x8

Row
75x25
75x25

Dips
BW+80x12
BW+80x12

Chins
BW+40x12
BW+40x12

Next week will be a ramp up of dips/chins to 2 a-days 3 x a week for a total of 6 sessions

[Credz]

Meal 1:
8oz Chicken w/ Salad
Protein Muffin
1/4c FF Blueberry Greek Yogurt w/ 1/2 scoop Chocolate Protein

Meal 2:
8 Egg Whites

Meal 3:
Open Faced Chicken Burger with Salsa and Veggies
Salad
Proats w/ Bananas and Peanutbuter topped with Chocolate Sludge
Red Velvet Roll Slice
Chocolate Truffles

[Credz]

Pre-Workout:
2 Scoop Juggernaut HP


Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Warm Up Sets
Set 1: 55lbs - 12 reps
Set 2: 90lbs - 10 reps

Set 1: 145lbs - 7
Set 2: 155lbs - 8
Set 3: 175lbs - 5

Assistance Pulling movement: Chin ups
3 sets of 6-10 reps
Warm Up Sets
Set 1: Bodyweight - 10 reps
Set 2: Bodyweight + 10lbs - 8 reps

Set 1: Bodyweight + 20lbs - 6
Set 2: Bodyweight + 20lbs - 6
Set 3: Bodyweight + 20lbs - 6

Auxiliary Pulling movement: Rack chins
3 sets of 6-10 reps
Warm Up Sets
Set 1: Bodyweight - 10 reps
Set 2: Bodyweight + 10lbs - 8 reps

Set 1: Bodyweight + 20lbs - 8
Set 2: Bodyweight + 20lbs - 8
Set 3: Bodyweight + 20lbs - 8

Auxiliary Pulling movement: T-Bar Rows
3 sets of 6-10 reps
Warm Up Sets
Set 1: 45lbs - 12

Set 1: 80lbs - 10
Set 2: 95lbs - 8
Set 3: 100lbs - 7

Pressing Power Movement: Bench presses
3 sets of 3-5 reps
Warm Up Sets
Set 1: 45lbs - 12 reps

Set 1: 135lbs - 5 reps
Set 2: 145lbs - 3 reps
Set 3: 145lbs - 3 reps

Assistance pressing movement: Decline Bench Press
3 sets of 6-10 reps
Warm Up Sets
Set 1: 45lbs - 10 reps

Set 1: 135lbs - 8 reps
Set 2: 145lbs - 6 reps
Set 3: 145lbs - 6 reps

Assistance pulling movement: DB Pull Overs
3 sets of 6-10 reps
Warm Up Sets
Set 1: 30lbs - 15

Set 1: 45lbs - 16
Set 2: 55lbs - 14
Set 3: 55lbs - 14

Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Warm Up Sets
Set 1: 40lbs - 10 reps

Set 1: 55lbs - 7
Set 2: 55lbs - 7
Set 3: 55lbs - 7

Auxiliary curling movement: Cambered bar curls-Wide Grip
3 sets of 6-10 reps
Warm Up Sets
Set 1: 20lbs - 12 reps

Set 1: 50lbs - 12 reps
Set 2: 60lbs - 10 reps
Set 3: 70lbs - 7 reps

Auxiliary curling movement: Cambered bar curls-Close Grip
3 sets of 6-10 reps
Warm Up Sets
Set 1: 20lbs - 10 reps

Set 1: 50lbs - 12
Set 2: 70lbs - 7
Set 3: 70lbs - 7

Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Warm Up Sets
Set 1: 20lbs - 10 reps

Set 1: 50lbs - 10 reps
Set 2: 50lbs - 10 reps
Set 3: 50lbs - 10 reps

Auxiliary extension movement: DB Crossbody Ext.
3 sets of 6-10 reps
Warm Up Sets
Set 1: 15lbs - 10 reps

Set 1: 20lbs - 12
Set 2: 22.5lbs - 10
Set 3: 22.5lbs - 9

85 Minutes Walking

[kconnell]

Saturday Jan 26, 2013 - Legs

Pre - 1 sc Juggernaut + 1/2 CarnoCre + 3 Cyclo Tren
Intra - 1 sc Infinite Force + 1 sc Massport

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 25)
5. Hyperextensions (1 set of 35)
6. Hanging Leg Raises (3 sets of 10)

--- 6:00 mins on abs.


Hamstrings:
Stiff-Leg Deadlifts 30,20,15,10x115 High-rep (up to 135 next time) 30 sec rest

Lying Leg Curl 10,8,8,6x65 6 sec negs, 30 sec rest

Stretch.....


Leg Extension 30,20,15,10x90 (Plate Load) High-rep, 40 sec rest

Smith Squat 10,9,7,7x225 6 sec negs, 40 sec rest (tough!)


Calves:
Standing Calf 30,20,15,11x115 (Plate Load) High-rep, 40 sec rest

Seated Calf 11,9,7,6x105 (Plate Load) 6 sec negs, 25 sec rest


TRAIN: 24:12
REST: 15:25
SETS: 24 (abs = 1 set)

1.5 sc Infinite Whey

[Credz]

Pulled Pork Tater Skins & Old Bay Seasoned Boneless Wings


1lb Burger with Fries


Red Velvet Donut


Chocolate Vanilla Cookie Ice Cream cake with Redvelt Cupcakes on top

[Credz]

2 Scoops Juggernaut HP

Pressing Power Movement: Squats - Butt to ankles
3 sets of 3-5 reps
Warm Up
Set 1: 45lbs - 10
Set 2: 95lbs - 6

Set 1: 115lbs - 4
Set 2: 120lbs - 4
Set 3: 125lbs - 3 Up 10lbs from last week on final set

Assistance pressing movement: Step Ups
2 sets of 6-10 reps
Warm Up
Set 1: Bodyweight- 12
Set 2: Bodyweight + 35lbs - 12

Set 1: Bodyweight + 60lbs - 10
Set 2: Bodyweight + 80lbs - 8 Up 10lbs from last week on final set

Assistance extension movement: Lunges - Until Knee hits the floor
2 sets of 6-10 reps
Warm Up
Set 1: Bodyweight- 12
Set 2: Bodyweight + 40lbs - 12

Set 1: Bodyweight + 80lbs - 6
Set 2: Bodyweight + 80lbs - 6 Up 0lbs, both main sets

Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Warm Up
Set 1: 45lbs - 10
Set 2: 95lbs - 10

Set 1: 155lbs - 8 -up'd 5lbs
Set 2: 185lbs - 8 -up'd 5lbs
Set 3: 205lbs - 6 - up'd 5lbs

Assistance pulling/curling movement: Single Leg Gliding Leg Curl
4 sets of 6-10 reps

Set 1: Bodyweight - 8 reps
Set 2: Bodyweight - 8
Set 3: Bodyweight + 10lbs - 8
Set 4: Bodyweight + 10lbs - 8

Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Warm Up
Set 1: 135lbs - 20

Set 1: 185lbs - 15
Set 2: 205lbs - 15
Set 3: 210lbs -

Auxiliary calf movement: Seated calf raise
3 sets of 6-10 reps
Warm Up
Set 1: 50lbs - 20

Set 1: 95lbs - 15
Set 2: 165lbs - 20
Set 3: 165lbs - 20

100 Minutes Walking

[kconnell]

[QUOTE=kconnell;1014434123]Wednesday Jan 23, 2013 - Legs

Pre - 1 sc Juggernaut + 1/2 CarnoCre + 3 Cyclo Tren
Intra - 1 sc Infinite Force + 1 sc Massport

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 28)
4. Seated Knee-ups (2 sets of 25)
5. Hyperextensions (1 set of 36)
6. Hanging Leg Raises (3 sets of 10)

--- 6:30 mins on abs.

Triceps:

Low Cable Tricep Extension
30,18,15,10x65 - 3-3-3 cadence, 40 secs rest

Tricep Pushdown 6 sec neg
8,7,6,6,6x125

Biceps :

Incline Curl
30,20,14,10x25 - 35 sec rest

E-Z Cable Curl 6 sec neg, 25 sec rest
11,9,7,7,6x125

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

2 sets Farmers Walk x 55

TRAIN: 24:21
REST: 14:32
Sets: 33 (abs = 1 set)

1.5 sc Infinite Whey

[Credz]

Meal 1:
Peanut Butter Cookie Pancakes
- Topped with a Sliced Banana and PB2 Syrup
Mixed Fruit on the side



Tuna Pasta Salad
- W/ Brocolli and green beans




Meal 2:
1lb of Turkey Burgers on Wheat Bread
- Topped with 2 Whole Eggs, Salsa, Lettuce
Carrot Fries
- Topped with Maple Cinnamon sauce




Meal 3:
Finished off my edy's triple cookie fudge sundae


1/2c FF Cottage Cheese
1/2c FF Greek Yogurt
1 Scoop Infinite Whey Protein
1 Banana

Banana Bread Protein Cookies
- 3 Topped with Marshmellow, 3 Topped with Chocolate. All 6 Topped with Slice of Banana.

[kennknee]

Carl, you're gonna kill me with all this food porn as I start a simple 4 week "cut" month of cardio and cross fit to get ready for the Arnold 5K!!! Can't wait to start logging with you guys!!! I wanna get one last week of my PREFIGHT log done

[JohnButz]

Carl, you're gonna kill me with all this food porn as I start a simple 4 week "cut" month of cardio and cross fit to get ready for the Arnold 5K!!! Can't wait to start logging with you guys!!! I wanna get one last week of my PREFIGHT log done

Awesome to have you joining the "League!"

[Credz]

Carl, you're gonna kill me with all this food porn as I start a simple 4 week "cut" month of cardio and cross fit to get ready for the Arnold 5K!!! Can't wait to start logging with you guys!!! I wanna get one last week of my PREFIGHT log done

Great to have you joining the log!

It's all about cals in vs cals out and hitting your macros. I was eating 2-3 pints of Ben & Jerry's a week and dropped to 9% Bodyfat. Right now I'm leaner than 9% and I still eat Ice cream, Cake, candy every day

[Credz]

1.5 Scoop Juggernaut HP
3g BCAAs

Warrior Bow Crunch w/5lbs - 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/ 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 - 20 Reps
Repeat once

Decline Sit Ups 35lbs - 15 reps
30 Burpees

Forearms

DB Wrist Curl
Set 1:
Palm Up w/ Fat Grips- 30lbs - 16
Palm Down -15lbs - 12

Set 2:
Palm Up w/ Fat Grips - 30lbs - 16
Palm Down -15lbs - 12

Set 3:
Palm Up w/ Fat Grips - 30lbs - 16
Palm Down -15lbs - 12

Barbell Wrist Curl
Set 1: 45lbs - 12 reps
Set 2: 45lbs - 12
Set 3: 45lbs - 12

5 Minutes Walking
30 Minute Jog
10 Minutes Walking

[kconnell]

Monday Jan 28, 2013 - Back & Delts

Pre - 3 Cyclo Tren + 1 sc Juggernaut HP

Intra - 1 sc Glutamine + 1 sc BCAA


BACK:

Wide-Grip Lat Pulldown - Hi-rep
30,20,14,10x115

Seated Row8,6,6,6x160 (6 sec negs) 35 secs rest

Stretch.....

Chest:
Cable Crossover 6 sec neg (low emphasis)
9x55 -


DELTS:
Face Pulls w/ rope - Much better exercise for high-rep pre-exhaust
29,19,10,11x80 -- 40 sec rest

Lateral Raise - 6 sec neg
12,9,8,x20 - 25 sec rest


Face-Down Bent-Over Lateral Raise
9,8,7x20 - 6 secs neg, 15 sec rest


TRAIN: 14:54
REST: 13:10
SETS: 20

1 sc Infinite Whey

[JohnButz]

Squat
90x5
110x5
130x5
150x5
175x5

Bench
100x5
125x5
150x5
175x5
200x5

D. Row
40'sx25
40'sx25

Dips
BW+120x3
BW+120x3
BW+120x3

Chins
BW+80x3
BW+80x3
BW+80x3

[kennknee]

I've got a lot to live up to on here. Look at you three absolutely murdering the iron. PHAT, 5x5, and slow negatives. Hell yeah.

Started Final Cutz today to aid in my efforts for the next month. You guys ever try any WOD's? We've got the capability at my gym to go all cross-fit on anybody. I'm gonna give a few CF workouts a shot over the next month in addition to some good old fashioned running and LISS. Hope to finish in under 20:00 for the Arnold 5K.

[Credz]

Sip 3g BCAA's until first meal

16 Hours Fasted

Meal 1:
4oz Chicken w/ Salad
3/4c Oatmeal
- W/ Banana Cream Protein, 1/2 Banana, 1 tablespoon PB

Meal 2:
4 Egg Whites
2 Slices of Wheat

Evening Workout
-45 Minutes Walking

Meal 3:
8oz Ground Turkey Burger on Wheat with Lettuce, Chedder cheese and Mustard
- Veggies On the Side
4 Egg Whites with Salsa in a Wrap
Cottage Cheese/Greek Yogurt mixed with Chocolate Protein & berries topped with Choco Sludge
1/2 Banana with Peanut Butter and Chocolate Sludge on Top
1 Slice Red Velvet Roll
Some Peanut M&Ms