The League of Extraordinary Gentlemen

[kennknee]

Got to hang out with a bunch of Juggernauts today, doing it again tomorrow!!! Having the best time ever!!!

[Credz]

Workout B:

Squat

5 x 5 - 140lbs

+5lbs

Deadlift
Warm Up
Set 1: 135lbs - 3
Set 2: 185lbs - 3
Set 3: 205lbs - 3

Work Set:
1x5 - 230lbs

+5lbs

This was tough, especially with being sick. I'm surprised I increased weight here. But I did it!

Military Press

5 x 5 - 100lbs

+5lbs

Back Off Set
1 x 20 - 45lbs

Barbell Row
(-10% from Workout A)

5 x 5 - 130

+5lbs

Incline Bench

3 x 8 - 120lbs

+5lbs

Close Grip Bench Press

1 x 8 - 100lbs

+5lbs

2 x 8 - 115lbs

+20lbs

100lbs was just way to light this week, even despite being sick. So, I increased more for my 2nd & 3rd sets. Even 115lbs felt like I could go heavier. Next week bumping more.

Straight Bar Curl

3 x 8 - 70lbs

+5lbs

[kconnell]

Saturday Mar 2, 2013 - Arms

Pre - 1 sc Juggernaut + 1 sc Agamtine + 3 Cyclo Tren

Intra - 1 sc Infinite Force Watermelon + 1 sc Infinite Force Grape + 1 sc Massport Grape



Triceps:

Low Cable Tricep Extension High-Rep
29,19,14,10x80 - 3-3-3 cadence, 40 secs rest (up 10)

Tricep Pushdown 6 sec neg
9,9,7,7x125

Biceps :

Incline Curl High-Rep
29,18,14,10x30 - 40 sec rest

E-Z Cable Curl 6 sec neg, 25 sec rest
13,9,9,7x125

Cable Rope Curl 6 sec neg, 25 sec rest (Brachioradialis)
12,10,9,7x100 -- (Don't grip at ends with ball on the end)


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

2 sets Farmers Walk x 70 (60 secs.)

TRAIN: 12:22
REST: 17:30
Sets: 35

1.5 sc Infinite Whey

[JohnButz]

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[kconnell]

Sunday Mar 3, 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 27)
2. Hanging Crunches (bent-knee ups) (3 sets of 12)
3. Cable Crunches (side-to-side)(2 sets of 27)
4. Seated Knee-ups (2 sets of 15)
5. Hyperextensions (1 set of 36)
6. Hanging Leg Raises (3 sets of 12)

--- 6:15 mins on abs.

BACK:

Wide-Grip Lat Pulldown - Hi-rep
20,19,14,10x125

Seated Row9,8,7,7x160 (6 sec negs) 35 secs rest

Stretch.....

DELTS:
Face Pulls w/ rope - High-rep pre-exhaust
29,20,15,12x90 -- 40 sec rest

Lateral Raise - 4 sec neg
8,8,6,6x30 - 25 sec rest

Face-Down Bent-Over Lateral Raise
8,8,7x30 - 6 secs neg, 20 sec rest


Chest: - Cable Crossover 10x45


TRAIN: 18:19
REST: 13:34
SETS: 21 (abs = 1 set)

1 sc Infinite Isolate

[Credz]

Meal 1
2 8oz Turkey Burgers in a Wheat Pocket
Green Beans & Broccoli
Banana

Meal 2
12oz 93/7 Ground Beef
Steak Fries


Salad w/ Tuna, Carrots & Tomatos


Meal 3
Cottage Cheese/Greek Yogurt Mix
- w/ Banana, Mixed Berries, Infinite Labs Chocolate Protein
Peanut Butter Banana Sandwich

[JohnButz]

Running 2 miles--very cold, windy.

[Credz]

Workout A:


Squat

5 x 5 - 145lbs

+5lbs

Back Off Set

1 x 20 - 75lbs

+10lbs

Bench Press

5 x 5 - 145lbs

+ 5lbs

Back Off Set

1 x 20 - 75

Barbell Row

5 x 5 - 145lbs

+ 5lbs

Back Off Set

1 x 20 - 75

+5lbs

Barbell Shrug

3 x 8 - 215lbs

+5lbs

Skullcrusher

3 x 8 - 45lbs

+5lbs

Chins

3x5-8 - Bodyweight + 5lbs - 8, 8, 7

Good Mornings

2x10 - 65lbs

+ 10lbs


Pretty good workout this morning. Still getting over this cold, but it is getting better. Much better than Saturday when I worked out. I think Saturday was the worst this cold has been. Looking forward to this Saturday's workout A hitting the bench again for 150, on PHAT I stalled at 150x3 so, hopefully I can push it Definitely feel stronger so far. My weight has been going up steadily as well. Feeling pretty good overall about everything. Going to do some foam rolling tonight I think on my legs some and for my back.

[JohnButz]

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[Credz]

Meal 1
8oz Chicken Breast Salad
1/4 Black Beans
1c Oatmeal
- w/ Scoop of Whey Delite PB Cookie Protein, Banana and Peanut Butter

Meal 2
6 Egg Whites & 2 Whole Eggs
4 Slices of Wheat

Meal 3
Ground Turkey
- w/ Brocolli, Green Beans & Carrots
Baked Potato with Sour Cream
Cottage Cheese/ Greek Yogurt
w/ Infinite Labs Chocolate Whey & Cherrios
Peanut Butter Sandwiche

[JohnButz]

Bench
135x5
160x5
180x8

WG Pull-ups
BWx20
BWx20
BWx20
BWx20
BWx20

Dips
BWx25
BWx25
BWx25
BWx25

Thick-Bar Bottom Position Bench
130x5
160x5
160x5

EZ Bar R. Rows
65x20

[kennknee]

Sorry that I've been MIA for a few days. I was busy meeting some of JUGG NATION.





Including 3 IAJ GRAND PRIZE WINNERS, 6 other Juggernaut Winners, 1 Junior Juggernaut, an Atlanta Falcons Cheerleader/Infinite Beauty, and then there's me (in the yellow). lol

[kconnell]

Tuesday Mar 5, 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 27)
2. Hanging Crunches (bent-knee ups) (3 sets of 12)
3. Cable Crunches (side-to-side)(2 sets of 27)
4. Seated Knee-ups (2 sets of 17)
5. Hyperextensions (1 set of 37)
6. Hanging Leg Raises (3 sets of 12)

--- 6:15 mins on abs.


Hamstrings:
Stiff-Leg Deadlifts 30,20,15,10x135 High-rep -30 sec rest

Lying Leg Curl 11,7,7,5x65 --6 sec negs, 25 sec rest

Stretch.....


Leg Extension 30,17,15,11x90 (Plate Load) High-rep, 40 sec rest

"Box" Smith Squat 9,8,7,6x225 6 sec negs, 35 sec rest - Full parallel


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

Seated Calf 11,10,9,8x105 (Plate Load) 6 sec negs, 25 sec rest

D.A.R.D. 12

TRAIN: 22:18
REST: 17:10
SETS: 26

1.5 sc Infinite Whey

[JohnButz]

Squats
135x5
135x5
155x5
170x8

then I practiced overhead squats for about 35-40 min using the 35# bar and then finishing with the 45# bar for a bunch of sets of 7-10 reps and then 5 rep sets with the 45. Very humbling exercise, but one that will be a staple starting next week.

[Credz]

Meal 1:
8oz Chicken w/ Salad
1c Oatmeal
- w/ Infinite Labs Whey Delite PB Cookie Protein, 1 Banana, Peanut Butter

Meal 2:
6 Egg Whites
2 Whole Eggs
4 Slices of Wheat

Meal 3:
Chicken Salad
- w/ Tomato, Crouton, Pickles, Carrots & Bacon Ranch Dressing
Cottage Cheese/Greek Yogurt
- w/ 1 scoop Infinite Labs Whey & Peanut Butter Toast Crunch
Cheesey Potato Pocket with Sour Cream
Potato Topped with Cheddar Cheese and Sour Cream
Peanut Butter with Chocolate Sauce and Marshmellow Dip on Wheat

[Credz]

Workout B:

Squat

5 x 5 - 150lbs

+5lbs

Deadlift
Warm Up
Set 1: 135lbs - 3
Set 2: 185lbs - 3
Set 3: 205lbs - 3

Work Set:
1x5 - 235lbs

+5lbs

Military Press

5 x 5 - 105lbs

+5lbs

Barbell Row
(-10% from Workout A)

5 x 5 - 135

+5lbs

Incline Bench

3 x 8 - 125lbs

+5lbs

Close Grip Bench Press

3 x 8 - 125lbs

+10lbs

Straight Bar Curl

3 x 8 - 75lbs

+5lbs

[JohnButz]

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http://www.********.com/InfiniteLabs...ref=ts&fref=ts

Infinite Labs would like to thank everyone who participated in the
“Infinite Labs Ultimate Ab Challenge”. Everyone looked great and we thank everyone for voting. We are happy to announce our 3 winners.
In 1st Place, Congratulations Antquan Milledge
In 2nd Place, Congratulations Kathy Klefenz
In 3rd Place, Congratulations Jaime Esquilin

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[kennknee]

It's been a weird week coming off my trip to the Arnold. I kind of planned it to be a deload/prep week to start my new program on SUNDAY. So, I played volleyball on Monday, then took Tuesday off. This morning I did 30 minutes of elliptical and then 30 minutes of stretching and foam rolling. All that time in the car (about 8 hours each way), and running the 5K. I guess I've just felt tight and needed the rest.

Here's a photo of me during the race. It was flippin cold, and I couldn't get a full breath, which didn't feel good.




I think I look more like a football player than a runner, and I guess that's not such a bad thing

I finished in 22:34. I didn't reach my goal, but its a good place to start for the racing season and also given the weather conditions.

[JohnButz]

It's been a weird week coming off my trip to the Arnold. I kind of planned it to be a deload/prep week to start my new program on SUNDAY. So, I played volleyball on Monday, then took Tuesday off. This morning I did 30 minutes of elliptical and then 30 minutes of stretching and foam rolling. All that time in the car (about 8 hours each way), and running the 5K. I guess I've just felt tight and needed the rest.

Here's a photo of me during the race. It was flippin cold, and I couldn't get a full breath, which didn't feel good.




I think I look more like a football player than a runner, and I guess that's not such a bad thing

I finished in 22:34. I didn't reach my goal, but its a good place to start for the racing season and also given the weather conditions.

Nice Time Kenny! Yeah, you definitely don't look like a prototypical runner----and that is a good thing in my opinion. I appreciate you showing that yes, it is possible to run/cross train and bodybuild. It seems to be ignored that a good portion of the physical culturalists from years gone by included some mid-distance running when they prepared for contests. Bill Pearl was an avid runner, Maury Jones, Reg Park, Bob Gajda etc.



Bill Pearl

[Credz]

Meal 1
8oz Chicken Breast with Salad
1/2c Black Beans
1c Oats
- Mixed with 1 Scoop Whey Delite Peanut Butter Cookie Protein, Peanut Butter & Banana
Piece of Banana Bread

Meal 2
6 Egg Whites
2 Whole Eggs
4 Slices of Wheat Bread

Meal 3
Ground Chicken w/ Kidney Beans
Fried Potato with Veggies
Cottage Cheese/Greek Yogurt Mix
- w/ Infinite Labs Chocolate Protein & cherrios
Peanut Butter Sandwiche & 2 Hershey Kiss's

[Lanithroe]

I am happy to see you guys are still posting strong! It also looks like the food porn in here as gotten even better lol.

[Credz]

I am happy to see you guys are still posting strong! It also looks like the food porn in here as gotten even better lol.

Yes it has! haha

How are things going with you sir?

[kconnell]

Thursday Mar 7, 2013 - Arms

Pre - 1 sc Juggernaut + 1 sc Agamtine + 3 Cyclo Tren

Intra - 1 sc Infinite Force Watermelon + 1 sc Infinite Force Grape + 1 sc Massport Grape



1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 27)
2. Hanging Crunches (bent-knee ups) (3 sets of 12)
3. Cable Crunches (side-to-side)(2 sets of 27)
4. Seated Knee-ups (2 sets of 15)
5. Hyperextensions (1 set of 36)
6. Hanging Leg Raises (3 sets of 12)

--- 6:15 mins on abs.


Triceps:

Low Cable Tricep Extension High-Rep
30,17,14,10x80 - 3-3-3 cadence, 40 secs rest

Tricep Pushdown 6 sec neg
10,7,7,7x125

Biceps :

Incline Curl High-Rep
29,18,14,10x30 - 40 sec rest

E-Z Cable Curl 6 sec neg, 25 sec rest
11,10,9,7x125

Cable Rope Curl 6 sec neg, 25 sec rest (Brachioradialis)
11,8,8,7x100 -- (Don't grip at ends with ball on the end)


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

1 set Farmers Walk x 70 (60 secs.)

TRAIN: 24:02
REST: 15:00
Sets: 35

1.5 sc Infinite Whey

[kennknee]

Way to kill those abs Keith! Love Dragon Flys. So, were you doing each one for a minute, is that why the odd number of reps? Or, what is the method to the madness

[JohnButz]

I am happy to see you guys are still posting strong! It also looks like the food porn in here as gotten even better lol.

Hey Dusty!

[JohnButz]

Running 2 miles

[JohnButz]

☠☠☠☠☠☠☠☠☠☠
Dips
BWx10
BW+120x5
BW+120x5
BW+120x5
BW+120x5
BW+120x5

WG Pull-ups
BWX20
BWX20
BWX17
BWX20
BWx20

WNG Pull-ups
BWx16
BWx16

Bench
135x15
135x12
☠☠☠☠☠☠☠☠☠☠

[Lanithroe]

Yes it has! haha

How are things going with you sir?

Thing are going good bro. I have this blog I am starting to help motivate other BB members that I am doing so I thought I would come visit a forum that gives me motivation.

[Lanithroe]

Hey Dusty!

Hey bro how, how is the rep work treating you?

[Lanithroe]

http://forum.bodybuilding.com/showth...hp?t=152361203
If you guys want to stop by.

You guys are going to start seeing me again. Hey would it be ok if I started participating in this forum again.