The League of Extraordinary Gentlemen

[kconnell]

Saturday May 19, 2012 - Legs

Pre - 3/4 sc Juggernaut + 3/4 sc Juggernaut HP

Intra - 1 sc BCAA + 1 sc Glutamine MTX

superset
3x10,11,11x135 - SLD
3x12,12,12x70 - Lying Leg Curl

Stretch.....

Leg Extension (plate load)
10,10,7,7x150

Belt Squats - First this year - Feels good - full
12x145, 12x190, 10,8x215

Sissy Squat
2x12,10xbodyweight - time to add weight...

Standing Calf
12,12,12,10x110

Seated Calf
12,12,12,10x85

Hanging Leg Raise x 2

D.A.R.D - 1 long set

1.5 sc Infinite Whey Strawberry + 1/3t cinnamon
------------------------------------------------------------------------------
Tennis anyone?

[kconnell]

Can you tell my daughter is in crew?? *Row, row, row your boat!

[Credz]

^ Very Nice!!

Just got back from taking my mom out for a late mothers day lunch at Applebees and shopping.

Picked up some New Balance Minimus shoes, really like them so far.


I also got some new MMA Gloves so I can go back to working my heavy bag . And 2 new Nike Dri-Fit shirts.

Had a steak and veggies with some crispy potatoes at AppleBees and visited my friend in the Hospital and brought him some BK and picked up a Fruit Smoothie for myself.

Now Im going to go work the heavy bag for a little and do Burpees and Bench Jumps as well.

Dinner tonight is 2 Angus Burgers and Salad Mmmmm

[kconnell]

^^^ Those look nice, Carl.

[Credz]

1 scoop Juggernaut HP

1 scoop Carno-Cre
1/2 Scoop Infinite Force

Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 12 ~~ 52.5lbs -16
Set 3 60lbs - 5 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 10 ~~ 40lbs - 10
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 15 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8

----

Side Raise
Set 1 15lbs - 30 ~~ 15lbs - 32
Set 2 25lbs - 18 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
21's
Set 1 20lbs - 21 ~~ 20lbs - 21
Set 2 25lbs - 21 ~~ 25lbs - 21
Set 3 30lbs - 21 ~~ 30lbs - 21
Front/Back Extensions
Set 1 20lbs - 18 ~~ 20lbs - 18
Set 2 25lbs - 14 ~~ 25lbs - 16
Set 3 25lbs - 12 ~~ 30lbs - 6

---

Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 25
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 35 reps ~~ 40
Set 2 30 reps ~~ Legs raised - 30
Set 3 40 reps ~~ Legs raised - 32

----

Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 16 ~~ 30lbs - 18
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 50lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10

----

Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 22
Set 2 30lbs - 14 ~~ 30lbs - 16
Set 3 40lbs - 10 ~~ 40lbs - 10
DB Preacher Curl
Set 1 22.5lbs - 20 ~~ 25lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 10 ~~ 30lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 20 ~~ 25lbs - 22
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8

----

Inlcline Hammer Curls
Set 1 25lbs - 20 ~~ 25lbs - 20
Set 2 30lbs - 16 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8

---

Inlcline Curls
Set 1 20lbs - 9 ~~ 20lbs - 12
Set 2 25lbs - 9 ~~ 25lbs - 10
Set 3 30lbs - 5 ~~ 30lbs - 7

1 cup almond milk, 1 scoop infinite whey

[JohnButz]

^ Very Nice!!

Just got back from taking my mom out for a late mothers day lunch at Applebees and shopping.

Picked up some New Balance Minimus shoes, really like them so far.


I also got some new MMA Gloves so I can go back to working my heavy bag . And 2 new Nike Dri-Fit shirts.

Had a steak and veggies with some crispy potatoes at AppleBees and visited my friend in the Hospital and brought him some BK and picked up a Fruit Smoothie for myself.

Now Im going to go work the heavy bag for a little and do Burpees and Bench Jumps as well.

Dinner tonight is 2 Angus Burgers and Salad Mmmmm

Nice shoes Carl!

[Credz]

Thanks

Took them for the first run this morning 2.5 miles. They felt like they weren't even on my feet, very light and held my foot in place great.

Also after my run I did 50 Burpees and 50 Bench Jumps. Im looking to throw in 50 Body Squats along with the Burpees and Bench Jumps this week after my cardio.

Later this afternoon I plan on doing Abs and maybe something with it but we will see.

I ate a Banana and popped 1 Phenycore after my jog as well.

Diet for today should be fairly good, I like to keep it low carb but today I will be having some..

Lunch: Grilled Chicken Wrap on Wheat
Mid Afternoon: Grilled Chicken Wrap on Wheat again.
Dinner: Taco Salad (Lean Ground Turkey, Some Salsa, Lettuce and Tomato from what I believe)

Then cottage cheese like usual before bed lol.

[JohnButz]

Thanks

Took them for the first run this morning 2.5 miles. They felt like they weren't even on my feet, very light and held my foot in place great.

Also after my run I did 50 Burpees and 50 Bench Jumps. Im looking to throw in 50 Body Squats along with the Burpees and Bench Jumps this week after my cardio.

Later this afternoon I plan on doing Abs and maybe something with it but we will see.

I ate a Banana and popped 1 Phenycore after my jog as well.

Diet for today should be fairly good, I like to keep it low carb but today I will be having some..

Lunch: Grilled Chicken Wrap on Wheat
Mid Afternoon: Grilled Chicken Wrap on Wheat again.
Dinner: Taco Salad (Lean Ground Turkey, Some Salsa, Lettuce and Tomato from what I believe)

Then cottage cheese like usual before bed lol.

When I first got a pair of Vibrams I had to ease into using them. I think the barefoot options for shoes are great for building up the feet/calves. Nice job!

[Credz]

Yeah I was worried about them hurting my feet. But I normally workout and do my cardio in my apartment barefoot half the time anyway and jog on my forefoot in my other running shoes, so the transition into them isn't going too bad so far for Day 1, We will see if my feet are too sore tomorrow or tonight haha. It was either the 5 Fingers or the New Balance. I liked both but went with the New Balance. They have Vibram soles so we will see how they do for my Warrior Dash and Spartan Race coming up here

[Credz]

I just finished up some Abs. Took about 45 minutes. I did Ab Ripper X, Then Some of the movies I like to do from P90X+ Abs/Core for the remainder of the time, Focusing on the lower abs. I also worked on some grip strength and at the end of my ab super sets I hung from two towels off my pull up bar for as long as I could.

[kconnell]

Monday May 21th, 2012 - Back & chest & Shoulders

1 scoop Juggernaut HP + 1/2 scoop Juggernaut original

1 scoop Glutamate MTX + 1 sc BCAA + 1/2 sc Massport


Wide Lat Pulldown
3x8,9,7x150 (Fat Gripz)
.... I knew this would happen - couldn't do the same reps with the Gripz because of pulling. Still getting a good pump in back too!

C-G Lat Pulldown
2x7,7x150 (Fat Gripz)

Hyperextension 2 sets

Close-grip chins (not FG)
2x8,8


Chest:
2x18,16x35 Cable Crossover (emphasize stretch-contraction and go for reps - Lower & upper chest)


Shoulders:
Standing upright cable rows - Pre-exhaust (no FG)
4x11,10,10,10x115

Kneeling Smith BNP (Fat Gripz)
3x9,7,8x115

(facing) Incline DB lateral raises
3x12,10,11x25

[JohnButz]

05.21.2012

Goblet Squat WU
20x25
20x10

Palms Forward Deadlift
135x5
185x5
225x5
245x5

Dips
BWx20
BW+120x5
BW+120x5

Chin-ups
BWx10
BW+50x5
BW+50x5

Cleans
95x20

Incline Sit-ups
10


05.22.2012

Goblet Squat WU
25x20

Palms Forward Deadlift
135x5
225x5
250x5

Dips BWx20
BW+120x5
BW+125x5

Chin-ups
BWx10
BW+55x5
BW+55x5

Cleans
95x20

Incline Situps
12

[JohnButz]

05.21.2012

Goblet Squat WU
20x25
20x10

Palms Forward Deadlift
135x5
185x5
225x5
245x5

Dips
BWx20
BW+120x5
BW+120x5

Chin-ups
BWx10
BW+50x5
BW+50x5

Cleans
95x20

Incline Sit-ups
10


05.22.2012

Goblet Squat WU
25x20

Palms Forward Deadlift
135x5
225x5
250x5

Dips BWx20
BW+120x5
BW+125x5

Chin-ups
BWx10
BW+55x5
BW+55x5

Cleans
95x20

Incline Situps
12

I almost forgot, I ran 2 miles too (15:43)

[lonniej]

Nice work everyone...

[kconnell]

Wednesday May 23, 2012

Pre: 1.5 scoops Juggernaut HP + 1/2 Scoop Juggernaut Original

Intra: 1 sc Glutamin + 1 sc BCAA



Triceps: (3 sec reps, hold contraction 3 secs, concentrate hard on contraction)

Standing Rope Cable Tricep Extension
14x150, 11,11,11,11x160

Dips - 2" bars
10,9,8,8


Biceps:
13,12,11,10,9x55 Incline Curl (not FG)

11,10,10,10x105 Low-Cable E-Z Slide Curl (Fat Gripz)

E-Z Seated Lower Cable Wrist Curls on Knees 3x 105 (Fat Gripz)

Wrist Roller (not FG)

Farmer Walk - 1x65 (not FG - can't put them in there, but use grip sponges)


1.5 scoop vanilla Infinite Whey

[kconnell]

Nice work everyone...

Thanks! Getting warm "up there??"

[JohnButz]

Nice work everyone...

Thanks Lonnie!

[JohnButz]

Sprints

3x300 meters
4x100meters

[kconnell]

Thursday May 24, 2012 - Legs

Pre - 3/4 sc Juggernaut + 3/4 sc Juggernaut HP

Intra - 1 sc BCAA + 1 sc Glutamine MTX

superset
3x10,10,11x135 - SLD
3x11,11,11x70 - Lying Leg Curl

Stretch.....

Leg Extension (plate load)
10,10,8,9x150

Burst of energy coming in....

Belt Squats
10x190, 10,10,10x215

Sissy Squat
2x12,10xbodyweight - time to add weight... next time

Standing Calf
13,11,12,12,12x110

Seated Calf
skip..

Hanging Leg Raise x 2

D.A.R.D - 1 long set

[JohnButz]

Thursday May 24, 2012 - Legs

Pre - 3/4 sc Juggernaut + 3/4 sc Juggernaut HP

Intra - 1 sc BCAA + 1 sc Glutamine MTX

superset
3x10,10,11x135 - SLD
3x11,11,11x70 - Lying Leg Curl

Stretch.....

Leg Extension (plate load)
10,10,8,9x150

Burst of energy coming in....

Belt Squats
10x190, 10,10,10x215

Sissy Squat
2x12,10xbodyweight - time to add weight... next time

Standing Calf
13,11,12,12,12x110

Seated Calf
skip..

Hanging Leg Raise x 2

D.A.R.D - 1 long set

Nice work KC! I may have to try your Juggernaut infusion Original/HP.

[kconnell]

I have also mixed the two new HP flavors. Mixing the original with HP get a bit of both advantages.

[JohnButz]

Goblet Squats (WU)
35x20

Deadlifts (Palms Forward)
135x5
225x5
265x5

Dips
BWx20
BW+130x5
BW+130x5

Chin-ups
BW+60x5
BW+60x5

D. Swings
30x50

Incline Sit-ups

[kconnell]

Friday May 25th, 2012 - Back & chest & Shoulders

1 scoop Juggernaut HP + 1/2 scoop Juggernaut original

Intra: 1 scoop Glutamate MTX + 1 sc BCAA


Wide Lat Pulldown
3x9,8,8x150 (Fat Gripz)

C-G Lat Pulldown
3x8,7,7x150 (Fat Gripz)

Hyperextension 2 sets

Close-grip chins (not FG)
2x7,8


Chest:
2x15,16x45 Cable Crossover (emphasize stretch-contraction and go for reps - Lower & upper chest)


Shoulders:
Standing upright cable rows - Pre-exhaust (FG)
4x12,10,10,10x115

Kneeling Smith BNP (Fat Gripz)
3x8,9,8x115

(facing) Incline DB lateral raises
3x12,12,12,10x25

1.5 sc Infinite Whey

[JohnButz]

Goblet Squats 35x20

Deadlifts Palms forward. 135x5 225x5 275x5

Dips BWx 20 Bw+135x5 Bw=135x5

Chin-ups Bw+65x5 Bw+65x5

D. Swings 30x50

Incline Sit-ups 16

2 mile run (NTK)

I am also sprinkling in a few sprint sessions and 2 milers each week.

[kconnell]

Not being able to go heavy on legs, they seem to recover easier, so I'm doing them again...


Saturday May 26, 2012 - Legs

Pre - 3/4 sc Juggernaut + 3/4 sc Juggernaut HP

Intra - 1 sc BCAA + 1 sc Glutamine MTX

superset
3x12,12,12x135 - SLD
3x12,11,11x70 - Lying Leg Curl

Stretch.....

Leg Extension (plate load)
10,9,8,8x150

Smith Squats
10x135, 10,8,9x205

Sissy Squat
2x6,7x25

Standing Calf
13,11,12,12x110

Seated Calf
12,12,12,x85

D.A.R.D - 1 long set

[JohnButz]

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[JohnButz]

Sprint 1/4 mile
Walk 1/4 mile
Sprint 1/4 mile
Walk 1/4 mile
Sprint 1/4 mile
Walk 1/4 mile
Sprint 1/4 mile
Walk 1/4 mile

[rumblebird]

Can non-IL reps such as myself join your League of Extraordinary Gentlemen?

[JohnButz]

Can non-IL reps such as myself join your League of Extraordinary Gentlemen?

Possible openings after the IAJ contest concludes.

[Credz]

Saturday: No Workout. Went to Atlantic City Friday and came home today (Sunday)

Sunday:

Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 12 ~~ 52.5lbs -16
Set 3 60lbs - 5 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 10 ~~ 40lbs - 10
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 15 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8

----

Side Raise
Set 1 15lbs - 30 ~~ 15lbs - 32
Set 2 25lbs - 18 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
21's
Set 1 20lbs - 21 ~~ 20lbs - 21
Set 2 25lbs - 21 ~~ 30lbs - 21
Set 3 30lbs - 21 ~~ 35lbs - 21
Front/Back Extensions
Set 1 20lbs - 18 ~~ 20lbs - 18
Set 2 25lbs - 16 ~~ 30lbs - 8
Set 3 25lbs - 12 ~~ 30lbs - 6

---

Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised - 40
Set 3 LR- 32 reps ~~ Legs raised - 40

----

Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 16 ~~ 30lbs - 18
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 50lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10

----

Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 22
Set 2 30lbs - 14 ~~ 30lbs - 16
Set 3 40lbs - 10 ~~ 40lbs - 10
DB Preacher Curl
Set 1 22.5lbs - 20 ~~ 25lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 10 ~~ 30lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 20 ~~ 25lbs - 22
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8

----

Inlcline Hammer Curls
Set 1 25lbs - 12 ~~ 25lbs - 20
Set 2 30lbs - 10 ~~ 30lbs - 12
Set 3 35lbs - 7 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~
Set 2 30lbs - 8
Set 3 35lbs - 8
---

Inlcline Hammer Curls
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 25lbs - 16 ~~ 25lbs - 16
Set 3 30lbs - 10 ~~ 30lbs - 10