The League of Extraordinary Gentlemen

[Credz]

I'm cool with it sir

[kconnell]

Friday Mar 8, 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
20,19,13,10x125

Seated Row9,8,7x160 (6 sec negs) 40 secs rest

Stretch.....

DELTS:
Face Pulls w/ rope - High-rep pre-exhaust
30,20,16,12x90 -- 40 sec rest

Wide-Grip Cable Upright Row - 4 sec neg
10,9,9x90 - 25 sec rest

Lateral Raise - 4 sec neg
9,8,8x30 - 25 sec rest

Face-Down Bent-Over Lateral Raise
9,8,7x30 - 6 secs neg, 20 sec rest


Chest: - Cable Crossover 12x55 (lower)


TRAIN: 14:39
REST: 12:34
SETS: 21

1 sc Infinite Isolate

[The Shoeless Wonder]

fuark. i thought i subbed to this. but now i did

[JohnButz]

fuark. i thought i subbed to this. but now i did

Great to have you on board man!

[JohnButz]

☆☆☆☆☆☆☆☆☆ Infinite Labs: Infinite Force Before + During + After!☆☆☆☆☆☆☆☆



http://www.bodybuilding.com/store/il...ite-force.html



http://www.bodybuilding.com/store/il...ite-force.html

[kennknee]

@MrThreeSixtee - Training and Supp Log - 03/08/2013


Crossfit Athlete???

Stats
Weight: 186.7
Location: Anytime Fitness
Mood: Average
Length: 1 hour 0 minutes

PWO Supp - Juggernaut HP Pink Lemonade

Intra Supp: Infinite Force


WOD - TWENTY PIECES OF ANGIE

20 rounds of 5 Pull Ups, 5 Push Ups, 5 Sit Ups, and 5 Butt-to-Ball Squats
*was very intrigued by the Crossfit competitions at the Arnold. Even if I don't think I agree with some techniques, if nothing else, I have to admit, it's right up my alley in terms of competitions and functional training.

Description:
This particular circuit is comprised of medium grip overhand pull ups, medium width pushups, full situps, and bodyweight squats where I used a 14" ball to lower down to. I completed all 20 rounds consecutively with no rest.


TOTAL time: 19:13

[kennknee]

fuark. i thought i subbed to this. but now i did

Great to have you, how have things been in the gym?

[Raigs]

Im in as well!

[Credz]

Friday Foods:
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:
3 Slices of Ham
- w/ Fried Green Beans and Broccoli
Carrots
Ham & Mustard Sandwiche
Baked Potato topped with Cottage Cheese
Peanut Butter Sandwich
Cottage Cheese/Greek Yogurt
- w/ 1 scoop Infinite Labs Whey & Chocolate Cherrios

[Credz]

Workout A:

2 Scoops Juggernaut HP

Squat

5 x 5 - 155lbs

+5lbs

Bench Press

5 x 5 - 150lbs

+ 5lbs

Barbell Row

5 x 5 - 155lbs

+ 10lbs

Barbell Shrug

3 x 8 - 225lbs

+10lbs

Skullcrusher

3 x 8 - 50lbs

+5lbs

Chins

3x5-8 - Bodyweight + 20lbs - 8, 7, 7

+15lbs

Good Mornings

2x10 - 75lbs

+ 10lbs

What a great workout. I was very happy with all my lifts. Especially bench pressing. Just 3-4 weeks ago I could only do 150lbs for 3 reps for 2 sets. Now I just did it as a 5x5 and it honestly felt very good! Looking forward to more steady progress. I think the benching really set the pace for the rest of the workout cause after I was done with it I felt so amped to keep pushing more and more lol. Going to get my AR here in a couple hours then taking my parents out for some B-day dinner at the Steakhouse!

My weight progress:
2 Weeks Ago: 155.2
Today: 156.6

Nice and steady

[kconnell]

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

Actually, these just keep me in-check. I'm not cutting and have a "little extra", so abs every other day just keep me from getting more porky. My midsection doesn't look like John's. Doubt it ever would. I can feel the definition, but I have a small layer over it. 4 years ago, I went on a serious cut and had a nice set of displayable abs. I'm just wanting to gain more mass at the moment.

The Flies are as quick as I can do them and still feel the abs working. A little faster than Stallone did in the Rocky Movie and more with a bend in the knee, so not near as strict.

My abs workout is a tailored version of Matt Tiger's routine:

http://www.infinitelabs.com/Ab-Worko...-Hell-art.html

Also, I just don't use the full upward angle, so it is more of a leg raise.

[kconnell]

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.

Nothing wrong with the football player-look. Some nice looking guys there. Just don't look like "The Fridge"!!

[kconnell]

Saturday Mar 9, 2013 - Legs

Pre - 1 sc Juggernaut + 1/2 Original Juggernaut + 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 30,20,15,11x135 High-rep -30 sec rest

Lying Leg Curl 10,8,7,6x65 --6 sec negs, 25 sec rest

Stretch.....


Leg Extension 30,18,15,11x90 (Plate Load) High-rep, 40 sec rest

"Box" Smith Squat 8,7,7,6x245 6 sec negs, 35 sec rest - Full parallel (up 20)


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

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

D.A.R.D. 2x12

TRAIN: 22:53
REST: 22:19
SETS: 27

1.5 sc Infinite Whey

[JohnButz]

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Rated 9.1 in the bb.com store!

Life is a Fight, Train to Win.

[JohnButz]

Running 2 miles (15:22)

[Credz]

Some excitement of the day!

[kconnell]

Sunday Mar 10, 2013 - Arms

Pre - 1.5 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 39)
6. Hanging Leg Raises (3 sets of 12)

--- 6:10 mins on abs.


Triceps:

Low Cable Tricep Extension High-Rep
27,19,15,10x90 - 3-3-3 cadence, 40 secs rest - up 10

Tricep Pushdown 6 sec neg
8,6,6,6x135

Biceps :

Incline Curl High-Rep
30,18,14,10x30 - 40 sec rest

E-Z Cable Curl 6 sec neg, 25 sec rest
11,8,9,7x125

Cable Rope Curl 6 sec neg, 25 sec rest (Brachioradialis)
10,10,9,7x100 -- (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 set Farmers Walk x 80 (60 secs.) up 10!

TRAIN: 24:18
REST: 17:43
Sets: 36

1.5 sc Infinite Whey

[kconnell]

Some excitement of the day!

[Credz]

Haha, Thanks . It is my first AR15 so I was pretty excited. I already got a bunch of Magpul products picked out and ready to order lol. Just need to find more ammo then! Also, looking into getting a 9mm of some sort down the road once I save a bit more.

Workout B:

2 scoops Juggernaut HP

Squat

5 x 5 - 160lbs

+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 - 110lbs

+5lbs

Barbell Row
(-10% from Workout A)

5 x 5 - 140

+5lbs

Incline Bench
(5-8 reps)

1 x 6 - 130lbs
2 x 5 - 130lb

+5lbs

Close Grip Bench Press

3 x 8 - 135lbs

+10lbs

Straight Bar Curl

3 x 8 - 80lbs

+5lbs

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/10/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade, 1 micro scoop of Agmatine, and 5g creatine



Warm Up – Official THE BOX SET warm up. (video coming at some point!)

Intra Supp: Infinite Force – Grape



Stats
Weight: 187.0
Location: Anytime Fitness
Mood: Average
Length: 70 minutes




*THE BOX SET is a 5 day split program: Arms, Quads, Chest, Shoulders, and Back/Hamstrings. It’s also a 4 training protocol split: HEAVY, SPEED, FORM, REPETITION. The intent of this program is improve overall strength, power or explosiveness, and size or mass. By rotating the muscle groups and the training protocols, every single body part gets worked every week, but in a different way even though the exercises are the same. By changing up the rep range, weight threshold, and rest time, this program is the complete package. It’s comprised of a 4 week TRAIN, 1 week DELOAD sequence that keeps the Main lifts constant, but changes the Accessory lifts slightly in each Volume.





ARMS ASSAULT
This workout is the HEAVY training protocol for Arms. Progressive load.

Description:
On most muscle groups, the “HEAVY” day will resemble a Wendler’s 5/3/1 workout, but since bi’s, tri’s, and forearms are smaller muscles, they require a liitle more finesse than the other larger muscle groups. Each exercise is intended to be done to a rep range of 6-8 for near failure.

Main Bicep Lift

EZ Bar Preacher Curl
*60 second rests between sets
Set 1 – 60lbs x 8 reps (warm up)
Set 2 – 80lbs x 8 reps (warm up)
Set 3 – 90lbs x 8 reps (65% 1RM)
Set 4 – 105lbs x 6 reps (75% 1RM)
Set 5 – 120lbs x 6 reps (85% 1RM)

Main Tricep Lift

Close Grip Bench
*120 second rests between sets
Set 1 – 100lbs x 8 reps (warm up)
Set 2 – 135lbs x 8 reps (warm up)
Set 3 – 150lbs x 8 reps (65% 1RM)
Set 4 – 170lbs x 8 reps (75% 1RM)
Set 5 – 195lbs x 6 reps (85% 1RM)


Accessory Bicep Lift

Hammer Curl
*90 second rests between sets
Set 1 – 50’s x 8 reps
Set 2 – 50’s x 8 reps
Set 3 – 55’s x 7 reps
Set 4 – 55’s x 7 reps
Set 5 – 55’s x 7 reps

Accessory Tricep Lift

Weighted Dips
*60 second rests between sets
Set 1 – +40lbs x 8 reps
Set 2 – +40lbs x 8 reps
Set 3 – +40lbs x 8 reps
Set 4 – +50lbs x 8 reps
Set 5 – +50lbs x 7 reps


Accessory Forearm Lifts

Reverse Cable Curl
*60 second rests between sets
Set 1 – 77lbs x 8 reps
Set 2 – 82lbs x 8 reps
Set 3 – 82lbs x 8 reps
Set 4 – 82lbs x 7 reps
Set 5 – 82lbs x 7 reps

Simulated Rope Climb
*90 second rests between sets
Set 1 – seated
Set 2 – seated
Set 3 – seated
Set 4 – seated
Set 5 – seated

Cool down and stretching

[The Shoeless Wonder]

spider curls >>> preacher

[Credz]

Meal 1
7oz Chicken Breast with Salad
1/2c Kidney Beans
1c Oats
- Mixed with 1 Scoop Infinite Labs Vanilla Isolate, Peanut Butter & Banana

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

Meal 3
Ground Turkey w/ Green Beans
Baked Potato topped with Cottage Cheese
Cottage Cheese/Greek Yogurt Mix
- w/ Infinite Labs Chocolate Protein & cherrios
Peanut Butter Sandwiche

[Lanithroe]

Meal 1
7oz Chicken Breast with Salad
1/2c Kidney Beans
1c Oats
- Mixed with 1 Scoop Infinite Labs Vanilla Isolate, Peanut Butter & Banana

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

Meal 3
Ground Turkey w/ Green Beans
Baked Potato topped with Cottage Cheese
Cottage Cheese/Greek Yogurt Mix
- w/ Infinite Labs Chocolate Protein & cherrios
Peanut Butter Sandwiche

Cottage cheese as a topping looks awesome. Thanks for the idea bro.

[Raigs]

Nice arm day Ken! Strong curling

spider curls >>> preacher

Hmmm They def provide a better pump and hurt so good

[Credz]

Cottage cheese as a topping looks awesome. Thanks for the idea bro.

Thanks man! The Cottage cheese does give it a nice taste.

[kconnell]

Tuesday Mar 12, 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 39)
6. Hanging Leg Raises (3 sets of 12)

--- 6:10 mins on abs.

BACK:

Wide-Grip Lat Pulldown - Hi-rep
20,18,14,10x125

Seated Row10,7,7x160 (6 sec negs) 40 secs rest

Stretch.....

DELTS:
Face Pulls w/ rope - High-rep pre-exhaust
27,18,15,11x110 -- 40 sec rest - up 20

Wide-Grip Cable Upright Row - 4 sec neg
8,8,8x100 - 30 sec rest - up 10

Lateral Raise - 4 sec neg
9,9,7x30 - 25 sec rest

Face-Down Bent-Over Lateral Raise
9,8,8x30 - 6 secs neg, 20 sec rest


Chest: - Cable Crossover 12x55 (lower)


TRAIN: 20:50
REST: 17:20
SETS: 23

1 sc Infinite Isolate

[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/ Crouton, Pickles, Carrots, Olives & Bacon Ranch Dressing
Cottage Cheese/Greek Yogurt
- w/ 1 scoop Infinite Labs Whey & Chocolate Captain Crunch
Baked Potato Topped with Cottage Cheese
Peanut Butter on Wheat

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/11/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade, 1 micro scoop of Agmatine, and 5g creatine



Warm Up – Official THE BOX SET warm up. (video coming at some point!)

Intra Supp: Infinite Force – Grape



Stats
Weight: 187.0
Location: Anytime Fitness
Mood: Average
Length: 70 minutes




*THE BOX SET is a 5 day split program: Arms, Quads, Chest, Shoulders, and Back/Hamstrings. It’s also a 4 training protocol split: HEAVY, SPEED, FORM, REPETITION. The intent of this program is improve overall strength, power or explosiveness, and size or mass. By rotating the muscle groups and the training protocols, every single body part gets worked every week, but in a different way even though the exercises are the same. By changing up the rep range, weight threshold, and rest time, this program is the complete package. It’s comprised of a 4 week TRAIN, 1 week DELOAD sequence that keeps the Main lifts constant, but changes the Accessory lifts slightly in each Volume.





SPEED SQUATS
This workout is intended to use DYNAMIC EFFORT training protocol for Quads.

Description:
On most muscle groups, the “SPEED” day will be a series of high sets, but minimal reps on the main lift, then the opposite on accessory lifts. This protocol is typical of Dynamic Effort – which is used to teach the nervous system to fire quickly. I will use bands whenever possible.

Main Lift

Back Squat
*resting only the time it takes my partner to do his set
Set 1 – 175lbs x 2 reps (55% of 1RM)
Set 2 – 175lbs x 2 reps (55% of 1RM)
Set 3 – 175lbs x 2 reps (55% of 1RM)
Set 4 – 175lbs x 2 reps (55% of 1RM)
Set 5 – 175lbs x 2 reps (55% of 1RM)
Set 6 – 175lbs x 2 reps (55% of 1RM)
Set 7 – 175lbs x 2 reps (55% of 1RM)
Set 8 – 175lbs x 2 reps (55% of 1RM)
Set 9 – 175lbs x 2 reps (55% of 1RM)
Set 10 – 175lbs x 2 reps (55% of 1RM)
Set 11 – 175lbs x 2 reps (55% of 1RM)
Set 12 – 175lbs x 2 reps (55% of 1RM)


Accessory Lifts

Deep Leg Press
*resting only the time it takes my partner to do his set
Set 1 – 570lbs x 12 reps
Set 2 – 600lbs x 12 reps

Front Squat
*resting only the time it takes my partner to do his set
Set 1 – 135lbs x 12 reps
Set 2 – 135lbs x 12 reps

Standing Calf Raises
*resting only the time it takes my partner to do his set
Set 1 – 300lbs x 12 reps
Set 2 – 300lbs x 12 reps


Finisher

Stability Ball Crunches –-> amap = 133 reps


Cool down and stretching

[kennknee]

spider curls >>> preacher

I just might have to work that in.... Just for you.

[JohnButz]

Bench
135x5
160x5
180x8

Pull-ups
BWX8
BW+10x8
BW+25x8
BW+25x8
BW+25x8
BW+25x8

Dips
BW+50x8
BW+60x8
BW+70x8
BW+70x8

EZ Row
65x20
65x20

Bench
135x12
135x10

Chins
BWx20
BWx15

Dips
BWx25
BWx25