The League of Extraordinary Gentlemen

[Raigs]

All the pictures in here! Making me hungry!

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/17/2013


Pre Workout Supp Stack: 1 sccop of Infinite Mass Vanilla, 1 scoop of Jugg HP - Wild Cherry, 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
Sleep: 4 hours
Location: Anytime Fitness
Mood: Average
Length: 60 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 BUILT FOR SPEED
This workout is intended to use DYNAMIC EFFORT training protocol for ARMS.

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 Bicep Lift

Preacher Curl
*rest times were only as long as my partner’s set.
Set 1 – 70lbs x 3 reps (55% of 1RM)
Set 2 – 70lbs x 3 reps (55% of 1RM)
Set 3 – 70lbs x 3 reps (55% of 1RM)
Set 4 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)

Cloase Grip Bench
*rest times were only as long as my partner’s set.
Set 1 – 125lbs x 3 reps (55% of 1RM)
Set 2 – 125lbs x 3 reps (55% of 1RM)
Set 3 – 125lbs x 3 reps (55% of 1RM)
Set 4 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)


Accessory Lifts

Hammer Curl
*rest times were only as long as my partner’s set.
Set 1 – 35’s x 12 reps
Set 2 – 35’s x 12 reps
Set 3 – 35’s x 12 reps

Weighted Dips
*rest times were only as long as my partner’s set.
Set 1 - +30lbs x 10 reps
Set 2 – +30lbs x 10 reps
Set 3 – +30lbs x 10 reps


Reverse Cable Curl
*rest times were only as long as my partner’s set.
Set 1 – 66lbs x 12 reps
Set 2 – 66lbs x 12 reps
Set 3 – 66lbs x 12 reps

Simulated Rope Climbing
Set 1 – seated
Set 2 – standing
Set 3 – two hand

Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, BCAAs, Multivitamin, 1 low dose aspirin



Daily Supplements: 1000IU Vitamin D, Green Tea Extract, IL’s Tribulus, Fish Oil

Pre Bed Supp Stack: 1 scoop Infinite MASS, 1 microscoop Cyclo REM GF, 1 scoop Glutamine MTX, 10 oz skim milk

[Raigs]

Wow Ken you have a ton of supps!

That workout looks killer tons sets with low reps how did that feel?

[kennknee]

Wow Ken you have a ton of supps!

That workout looks killer tons sets with low reps how did that feel?

If you break it down it's really just protein powder, a PWO, an intra, a post workout, then some health stuff (fish oil, vitamins, a testosterone enhancer cuz I'm a male over 30), and more protein and recovery at night. At 34, I put my body through a lot and it's the recovery stuff that keeps me going.

The workout is an interesting one. I designed it to not have very much rest, my workout partner and I work quickly on these days getting in and out, so it's got an element of "cardio" to it as well. The Dynamic Effort part of it for us is to work on exploding the weight, get in and get out. It's taxing to the CNS though. I feel asleep at about 8:00 last night. So, I know that my body was freakin wiped.

[JohnButz]

Bench
45x25
145x3
165x3
185x11
205x1
205x1
205x1

Pull-ups
BWx20
BWx20
BWx20
BWx20
BWx20

Dips
BWx25
BWx25
BWx25
BWx25
BWx25

Lying Ext
20'sx20
20'sx20

Supps:
Multi--6 caps
fish oil--9 caps
Juggernaut HP Orange -2 scoops
Massport Grape-1 scoop
Cyclo-REM 1 heaping scoop

[Credz]

Workout A:

2 Scoops Juggernaut HP

Squat

5 x 5 - 175lbs

+5lbs

Bench Press

5 x 5 - 160lbs

+ 5lbs

Barbell Row

5 x 5 - 165lbs

+ 5lbs

Barbell Shrug

3 x 8 - 255lbs

+20lbs

Skullcrusher

3 x 8 - 60lbs

+5lbs

Chins

3x5-8 - Bodyweight + 20lbs - 8, 6, 5

+ 5lbs

Good Mornings

2x10 - 105lbs

+ 10lbs

[Credz]

Meal 1
7oz Chicken Breast Salad
Kidney Beans
1c Oatmeal
- w/ Scoop of Whey Delite Banana Cream Protein, Banana and Peanut Butter

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

Meal 3
Ground Turkey
w/ Ricotta Cheese & Meat Sauce on top of Garlic Bread
Green Beans & Broccoli
Cottage Cheese/ Greek Yogurt
w/ 1 scoop Infinite Labs Chocolate Whey & Chocolate Captain Crunch
Peanut Butter Sandwiche & Hershey Kiss

[kconnell]

Tuesday Mar 19, 2013 - Legs

Pre - 1 sc Juggernaut + 3 Cyclo Tren

Intra - 1 sc Infinite Force + 1 sc massport



Hamstrings:
Stiff-Leg Deadlifts 12x135, 9,6x185

Lying Leg Curl 9,8,7x70-- 25 sec rest

Standing Leg Curl 8,7x25 -- Left Leg

Stretch.....


Leg Extension 10,10,9,8x130 (Plate Load) 40 sec rest

Hack Squat 10,10,9,x190 30 sec rest - Full parallel (squeeze hard at top for 2 secs)

Sissy Squat 8,7x25 45 sec rest - Full parallel


Calves:
Standing Calf 15,11,11,11x140 (Plate Load) 40 sec rest

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

D.A.R.D. 2x12 = skipped

TRAIN: 16:46
REST: 16:23
SETS: 26

1.5 sc Infinite Whey

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/18/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop of Jugg HP - Wild Cherry, 1 micro scoop of Agmatine, and 5g creatine



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

Intra Supp: Water

Stats
Sleep: 8.5 hours
Location: Anytime Fitness
Mood: Average
Length: 100 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.

THE ONLY TIME SQUATS ARE NEGATIVE
This workout is intended to use negatives or eccentric training protocol for Squats.

Description:
Negative reps promote hypertrophy greatly because they allow the muscles to experience extreme trauma. Slowing down also allows me, as a relative newbie, to really focus on the form, that’s why I cut the weight all the way to 40% of max. It's SNEAKY INTENSE. I honestly wanted to puke during the front squats.




Main Lift

Barbell Back Squat
*10 count negatives
Set 1 – 135lbs x 7 reps (40% of 1RM)
Set 2 – 135lbs x 7 reps (40% of 1RM)
Set 3 – 135lbs x 7 reps (40% of 1RM)
Set 4 – 135lbs x 7 reps (40% of 1RM)
Set 5 – 135lbs x 7 reps (40% of 1RM)


Accessory Lifts

Leg Press
*10 count negatives
Set 1 – 480lbs x 7 reps
Set 2 – 480lbs x 7 reps
Set 3 – 480lbs x 7 reps
Set 4 – 480lbs x 7 reps
Set 5 – 480lbs x 7 reps


Front Squats
*10 count negatives
Set 1 – 115lbs x 7 reps
Set 2 – 115lbs x 7 reps
Set 3 – 115lbs x 7 reps
Set 4 – 115lbs x 7 reps
Set 5 – 115lbs x 7 reps


Standing Calf Raises
*10 count negatives
Set 1 – 200lbs x 7 reps
Set 2 – 200lbs x 7 reps
Set 3 – 200lbs x 7 reps
Set 4 – 200lbs x 7 reps
Set 5 – 200lbs x 7 reps



FINISHER
Circuit 1 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank
Circuit 2 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank
Circuit 3 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank


Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, BCAAs, Multivitamin, 1 low dose aspirin



Daily Supplements: 1000IU Vitamin D, Green Tea Extract, IL’s Tribulus, Fish Oil

Pre Bed Supp Stack: 1 scoop Infinite MASS, 1 microscoop Cyclo REM GF, 1 scoop Glutamine MTX, 10 oz skim milk

[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 & 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

[Credz]

Workout B:

2 Scoops Juggernaut HP


Squat

5 x 5 - 180lbs

+5lbs

Deadlift
Warm Up
Set 1: 135lbs - 5
Set 2: 205lbs - 5

Work Set:
1x5 - 245lbs

+5lbs

Military Press

5 x 5 - 100lbs

+5lbs

Barbell Row
(-10% from Workout A)

5 x 5 - 150

+5lbs

Incline Bench
(5-8 reps)

1 x 8 - 130lbs +1 rep over last time
2 x 6 - 130lb + 1 rep over last time

Close Grip Bench Press

1 x 8 - 145lbs
2 x 7 - 145lbs

+5lbs

Straight Bar Curl

3 x 8 - 95lbs

+10lbs

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/19/2013


Pre Workout Supp Stack: 1 sc0op of Infinite Mass Vanilla, 1 scoop of Jugg HP - Wild Cherry, 1 micro scoop of Agmatine, and 5g creatine



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

Intra Supp: Water

Stats
Sleep: 6.5 hours
Location: Anytime Fitness
Mood: Average
Length: 75 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.

TURN UP THE VOLUME ON THE BENCH
Loosely based on Kris Gethin�s DTP, we took it even a step further. Sorry no videos today.

Description:
We worked on fine tuning some form with the bench, and I think it�s working. The weight was moving easy, even the heavier it got.


Main Lift

Bench Press
*rest times were shorter as the weight got heavier.
Set 1 � 75lbs x 30 reps (30% of 1RM)
Set 2 � 100lbs x 20 reps (40% of 1RM)
Set 3 � 125lbs x 10 reps (50% of 1RM)
Set 4 � 150lbs x 5 reps (60% of 1RM)
Set 5 � 165lbs x 5 reps (65% of 1RM)
Set 6 � 185lbs x 5 reps (75% of 1RM)
Set 7 � 225lbs x 4 reps (90% of 1RM)


Accessory Lifts

Incline DB Press
*The rest times got longer as the reps increased.
Set 1 � 60�s x 5 reps
Set 2 � 50�s x 10 reps
Set 3 � 40�s x 15 reps
Set 4 � 30�s x 20 reps
Set 5 � 25�s x 25 reps
Set 6 � 25�s x 30 reps


Cable Crossover
*most muscular?
Set 1 � 110lbs x 5 reps
Set 2 � 94lbs x 10 reps
Set 3 � 77lbs x 15 reps
Set 4 � 66lbs x 20 reps
Set 5 � 55lbs x 30 reps


Decline Smith Machine Bench
*rested longer as reps increase just to allow my training partner to finish his set.
Set 1 � 175lbs x 5 reps
Set 2 � 160lbs x 10 reps
Set 3 � 135lbs x 15 reps
Set 4 � 110lbs x 20 reps
Set 5 � 90lbs x 30 reps


Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, BCAAs, Multivitamin, 1 low dose aspirin



Daily Supplements: 1000IU Vitamin D, Green Tea Extract, IL�s Pro Tribulus, Fish Oil

Pre Bed Supp Stack: 1 scoop Infinite MASS, 1 microscoop Cyclo REM GF, 1 scoop Glutamine MTX, 10 oz skim milk

[kennknee]

Just for you Shoeless, a preview of this morning's workout.

[Credz]

Meal 1
7oz Chicken Breast Salad
Kidney Beans
1c Oatmeal
- w/ Scoop of Whey Delite Banana Cream Protein, Banana and Peanut Butter

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

Meal 3
Fried Tuna, Green Beans, Carrots & Potato
Peanut Butter Sandwiche
Cottage Cheese/ Greek Yogurt
w/ 1 scoop Infinite Labs Chocolate Whey, Couple Peanut M&Ms & Chocolate Captain Crunch

[Lanithroe]

Bro I have waiting for "The League of Extraordinary Gentlemen" cook book to come out. lol

Meal 1
7oz Chicken Breast Salad
Kidney Beans
1c Oatmeal
- w/ Scoop of Whey Delite Banana Cream Protein, Banana and Peanut Butter

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

Meal 3
Fried Tuna, Green Beans, Carrots & Potato
Peanut Butter Sandwiche
Cottage Cheese/ Greek Yogurt
w/ 1 scoop Infinite Labs Chocolate Whey, Couple Peanut M&Ms & Chocolate Captain Crunch

[kconnell]

Thursday Mar 21, 2013 - Arms

Pre - 1.5 sc Original Juggernaut + 1 sc Agamtine + 3 Cyclo Tren

Intra - 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)

--- 6:00 mins on abs.


Triceps:

Tricep Pushdown 40 secs rest
12x135, 9,8,8,8x160

C-G Smith Bench (Push at angle to isolate Triceps, 45 secs rest
10x115, 6,7,7x135


Biceps :

Incline Curl
11,9,8,7,6x50 - 40 sec rest

Alternating Dumbbell Curl 25 sec rest
10,9,8,8,7x35 (each)

Cable Rope Curl 6 sec neg, 25 sec rest (Brachioradialis)
10,9,8,8x100 -- (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

Left Wrist High-Cable Wrist Curls 10x55 - skipped

2 set Farmers Walk x 85 (50 secs.) - skipped

TRAIN: 23:27
REST: 20:06
Sets: 39

1.5 sc Infinite Whey

[JohnButz]

Squat
135x3
150x3
170x10
190x1
190x1
190x1

Overhead Squats
45x10
45x10
45x10
45x10
45x10

Trap Bar Deadlifts
160x20
160x20
160x20

Supps:
Multi--6 caps
fish oil--9 caps
Juggernaut HP Orange -2 scoops
Cyclo-REM 1 heaping scoop

[JohnButz]

http://www.********.com/InfiniteLabsSupplements

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Dr Michael Camp will be hosting a Q&A on Infinite Lab's ******** page this Friday the 22nd from 5 pm until 9 pm EST time. Have any training, injury prevention or related questions for the Dr ready!



Check out more about Dr Camp here http://mycompetitivelife.com/

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/20/2013


Pre Workout Supp Stack: 1 sc0op of Infinite Mass Vanilla, 1 scoop of Jugg HP - Wild Cherry, 1 micro scoop of Agmatine, and 5g creatine



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

Intra Supp: Water

Stats
Sleep: 6.5 hours
Location: Anytime Fitness
Mood: Average
Length: 75 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.

HEAVY ON THE PUSH PRESS
My version of HEAVY on the Push Press (shoulder day) of the program for Volume 1.

Description:
On most muscle groups, the �HEAVY� day will resemble a Phase 1 Wendler�s 5/3/1 workout with 10 rep Accessory Lifts.




Main Lift

Barbell Push Press
*rests were appr. 2:00
Set 1 � 95lbs x 10 reps (45% of 1RM)
Set 2 � 115lbs x 10 reps (60% of 1RM) tried behind-the-neck style
Set 3 � 135lbs x 5 reps (65% of 1RM)
Set 4 � 155lbs x 5 reps (75% of 1RM)
Set 5 � 175lbs x 5 reps (85% of 1RM)


Accessory Lifts

Behind the Neck Smith Press
*rest of 2:00
Set 1 � 120lbs x 9 reps
Set 2 � 110lbs x 10 reps
Set 3 � 110lbs x 10 reps
Set 4 � 110lbs x 10 reps
Set 5 � 110lbs x 10 reps


Seated Arnold Presses
*1:30 rests
Set 1 � 45�s x 10 reps
Set 2 � 45�s x 10 reps
Set 3 � 45�s x 10 reps
Set 4 � 45�s x 10 reps
Set 5 � 45�s x 10 reps


Barbell Shrug
*1:00 rests
Set 1 � 295lbs x 10 reps
Set 2 � 295lbs x 10 reps
Set 3 � 295lbs x 10 reps
Set 4 � 200lbs x 10 reps
Set 5 � 200lbs x 10 reps

FINISHER
Slightly forward side lateral raises with 15�s � amap = 32 reps


Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, 5g creatine, BCAAs, Multivitamin, 1 low dose aspirin



Daily Supplements: 1000IU Vitamin D, Green Tea Extract, Fish Oil, IL�s Pro Tribulus



Pre Bed Supp Stack: 1 scoop Infinite MASS, 1 microscoop Cyclo REM GF, 1 scoop Glutamine MTX, 10 oz skim milk

[Credz]

Bro I have waiting for "The League of Extraordinary Gentlemen" cook book to come out. lol

For sure! That would be a cool project to do

[Credz]

Meal 1:
7oz 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:
Ground Chicken Fried with Green Beans & Baked Potato w/ Cottage Cheese
Peanut Butter Sandwich
Cottage Cheese/Greek Yogurt
- w/ 1 scoop Infinite Labs Whey ,Chocolate Captain Crunch & fruit

[CupCakeTate]

OMG!! The food looks SO amazing on here!

[Credz]

^Thanks! Weekends I have more time to get creative though lol.

This morning is foam rolling for me

[kconnell]

Friday Mar 22, 2013 - Back & Delts

Pre - 3 Cyclo Tren + 1 sc Juggernaut

Intra - 1 sc Glutamine + 1 sc BCAA



BACK:

Negative Wide Chins - (After a short warm-up of 90 on next exercise) - 6-sec negs
9,7xME!

C-G High Row12,10,10,10x115 - 40 secs rest (go up next time)(much like a seated row, but somewhat vertical)

Undergrip Bent-Over Row -
8,8x115 (strict, hold at top 2 secs, keep arch in back)

Stretch.....

DELTS:

Wide-Grip Cable Upright Row - 2 sec neg
10,10,9x100 - 30 sec rest

Cable Dual-Lateral Raise - 3 sec neg
8,7,7,5x35 - 25 sec rest (alt cross each set)

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


Chest: - Cable Crossover 12x45 (lower) -


TRAIN: 14:28
REST: 13:00
SETS: 19

1 sc Infinite Isolate

[JohnButz]

✂ ✂ ✂ ✂ ✂ ✂ ✂ ✂ ✂ ✂ Infinite Labs: FINAL CUTZ HP Fat Incinerator! ✂ ✂ ✂ ✂ ✂ ✂ ✂ ✂ ✂ ✂



http://www.bodybuilding.com/store/ilabs/final-cutz.html



http://www.bodybuilding.com/store/ilabs/final-cutz.html

[JohnButz]

Dips
BW+85x3
BW+90x3
BW+110x10
BW+120x1
BW+120x1
BW+120x1

Chins
BWx20
BWx20
BWx20
BWx16
BWx15

Bench Press
135x20
135x15
135x15
135x13
135x12

Lying Ext
20'sx20
20'sx20

Hammer Curls
20'sx20

Supps:
10G BCAA's (fasted, right before training)
Multi--6 caps
fish oil--9 caps
Juggernaut HP Orange -2 scoops
Cyclo-REM 1 heaping scoop

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/22/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop of Jugg HP - Wild Cherry, 1 micro scoop of Agmatine, and 5g creatine



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

Intra Supp: None - just water

Stats
Sleep: 6.5 hours
Location: Anytime Fitness
Mood: Above Average
Length: 65 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.

DL USING DE
This workout is intended to use DYNAMIC EFFORT training protocol for DEADLIFT.

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

Deadlift
*rest times were only as long as my partner�s set.
Set 1 � 185lbs x 2 reps (55% of 1RM)
Set 2 � 185lbs x 2 reps (55% of 1RM)
Set 3 � 185lbs x 2 reps (55% of 1RM)
Set 4 � 185lbs x 2 reps (55% of 1RM)
Set 5 � 185lbs x 2 reps (55% of 1RM)
Set 6 � 185lbs x 2 reps (55% of 1RM)
Set 7 � 185lbs x 2 reps (55% of 1RM)
Set 8 � 185lbs x 2 reps (55% of 1RM)
Set 9 � 185lbs x 2 reps (55% of 1RM)
Set 10 � 185lbs x 2 reps (55% of 1RM)
Set 11 � 185lbs x 2 reps (55% of 1RM)
Set 12 � 185lbs x 2 reps (55% of 1RM)

Was planning to stop at 8 sets...


Accessory Lifts

Pull Ups
*rest times were only as long as my partner�s set.
Set 1 � Strict x 8 reps
Set 2 � Strict x 8 reps
Set 3 � Crossfit Kipping x 8 reps

Wide Grip Straight Arm Pushdown
*rest times were only as long as my partner�s set.
Set 1 � 110lbs x 8 reps
Set 2 � 110lbs x 8 reps
Set 3 � 110lbs x 8 reps


Cable Row
*rest times were only as long as my partner�s set.
Set 1 � 100lbs x 8 reps
Set 2 � 100lbs x 8 reps
Set 3 � 100lbs x 8 reps

THEN, I HONESTLY DIDN�T EVEN FEEL LIKE I HAD DONE ANYTHING. WEIRD, BECAUSE THERE�S DEFINITELY SOME WORK UP THERE, SO I DECIDED TO DO THE SPEED DEADLIFTS AGAIN WITH HIGHER WEIGHT.

Main Lift

Deadlift
*rest times were ABOUT 10 SECONDS
Set 1 � 225lbs x 3 reps
Set 2 � 225lbs x 3 reps
Set 3 � 225lbs x 3 reps
Set 4 � 225lbs x 3 reps
Set 5 � 225lbs x 3 reps
Set 6 � 225lbs x 3 reps
Set 7 � 225lbs x 3 reps
Set 8 � 225lbs x 3 reps

THEN, I HAD A BIT OF AN EPHIPHANY. AS I STATED ALL ALONG WITH THE DYNAMIC WORKOUTS ON SPEED DAYS, I WOULD INCORPORATE BANDS WHEN I COULD, SO I TRIED OUT SOME DEADLIFTS BACK THE 55% DESIGNATED FOR THIS WORKOUT, BUT DID IT WITH BANDS ALMOST MORE LIKE A RACK PULL, BUT 6 INCHES BELOW THE KNEE. MY STUPID CAMERA DIED, OR I WOULD�VE TAKEN A PICTURE OR A VIDEO. THIS ALLOWED ME TO EXPLOSIVELY PULL FROM THE BOTTOM AND THEN IT THERE WAS A LOT FO TENSION AT THE TOP ON LOCKOUT. LOVED IT.

Main Lift

Rack Pull with bands - Deadlift
*rest time was 20 seconds or so.
Set 1 � 185lbs x 8 reps
Set 2 � 185lbs x 8 reps


Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, BCAAs, Multivitamin, 1 low dose aspirin



Daily Supplements: 1000IU Vitamin D, Green Tea Extract, IL�s Tribulus, Fish Oil

Pre Bed Supp Stack: 1 scoop Infinite MASS, 1 microscoop Cyclo REM GF, 1 scoop Glutamine MTX, 10 oz skim milk

[Credz]

Meal 1
7oz Chicken Breast Salad
Kidney Beans
1c Oatmeal
- w/ Scoop of Whey Delite Banana Cream Protein, Banana and Peanut Butter

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

Meal 3
Ham Slices, Green Beans, Kidney Beans & Potato
Peanut Butter Sandwich
Cottage Cheese/ Greek Yogurt
w/ 1 scoop Infinite Labs Chocolate Whey & Chocolate Captain Crunch

[Credz]

Workout A:

2 Scoops Juggernaut HP


Squat

1 x 5 - 135lbs - ATG
1 x 5 - 145 - ATG
1 x 5 - 155 - ATG
1 x 3 - 165 - ATG
1 x 3 - 165 - ATG

Resetting for ATG range instead of just breaking Parallel

Bench Press

5 x 5 - 165lbs

+ 5lbs

Barbell Row

5 x 5 - 170bs

+ 5lbs

Barbell Shrug

3 x 8 - 260lbs

+5lbs

Skullcrusher

1 x 8 - 65lbs
1 x 6 - 65lbs
1 x 4 - 65lbs

+5lbs

Chins

3x5-8 - Bodyweight + 25lbs - 8, 6, 5

+ 5lbs

Good Mornings

2x10 - 115lbs

+ 10lbs

[JohnButz]

Deadlifts
135x3
155x3
175x3
190x3
215x3
245x6
270x1
270x1
270x1

Rack Pulls
135x40
225x5
315x1
315x1
315x6
135x50