The League of Extraordinary Gentlemen

[vol8615]

Curious about your success with Oxidane. Which Infinite One items are you using?

I really liked it my cycle got cut a day short 4 days instead of five (forgot the oxidane at home) The stuff works magic my friend from the old gym used to work at also tried it and love it, I usually use it 2-3 times a summer really helps shed that water. As far as the infinite one goes im not sure yet I was looking at the following to start but my open to suggestions:





I also wanted something for pumps so I wasn't sure if im going with Arginine AKG, L-Norvaline L-Citrullene I have had all three products before however never as a single ingredient

[kconnell]

Thursday June 26, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force


Biceps had a new, odd feeling the day after the last back/Bi workout. Hard to describe, but I don't know if it was soreness or pain in the same, exact area. Regardless, I've been quite busy and was very tired, so the past 3 nights, I was able to go back to sleep (after waking in the middle), so I decided I just needed more rest.


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******

4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
14,12 x 110, then quad-drop 11-7-6-7 x 110-90-75-65

Kneeling Rope Triceps Extension Facing Away & Super-Slow
14, 11 x 55, then drop set with 20-sec weighted stretch in-between 10-6-6-7 x 55-45-35-25

Dips
9,7

Added 1/2 sc Massport


CHEST:

Cable Crossover (Multiple positions) --
13 x 45 -


DELTS:
Change in first exercise.... Left wrist extensor (forearm) has been quite taunt lately, so so direct work on it
Single-Cable Lateral Raise Slow up & down. no cheating, use ankle cuff on elbow, lean away from upright
13,11,11 x 10, then dropset 10-6-6-7 x 35-25-15-10 - Pause @ top, super slow - slight circular motion front to back

E-Z Front Raise
12,12,10 x30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip -------------- SKIPPED
12 x100 - then quad Drops -----11-7-8-7 x 100-80-65-55-45

Arnold Press
7,6 x 35, then Triple Drops -----6-6-7 x 35-25-15 Between each, 20-sec in stretch position

Dumbbell Lying Rear Lateral
13,12,11 x 15 -

-----

1.5 sc Infinite Whey

[kconnell]

Thursday June 26, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******

Biceps had a different feeling after the last back/bi workout. Also, I've been quite busy and really needed rest. Although I woke the last 4 nights, I went back to sleep (rare for me), so I took advantage and got some needed rest. Biceps feel good.


4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
14,12 x 110, then quad-drop 11-6-7-6 x 110-90-75-65

Kneeling Rope Triceps Extension Facing Away & Super-Slow
13,11 x 55, then drop set with 20-sec weighted stretch in-between 10-6-7-6 x 55-45-35-25

Dips
9,7

Added 1/2 sc Massport


CHEST:

Cable Crossover (Multiple positions) --
13 x 45 -


DELTS:
New exercise. My left wrist extensor (forearm) has been quite tight lately, no direct work for a while...
1-Arm Cable Lateral Raise Slow up & down. no cheating, use ankle cuff at elbow
12,12,11 x 35, then dropset 8-6-7-6 x 35-25-15-10 - Pause @ top, super slow - slight circular motion front to back

E-Z Front Raise
12,12,10 x30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip -------------SKIPPED
12 x100 - then quad Drops -----11-7-8-7 x 100-80-65-55-45

Arnold Press Between each, 20-sec in stretch position (go lighter next time)
8-7 x 35, then Triple Drops -----6-7-6 x 35-25-15

Dumbbell Lying Rear Lateral
12,11,11 x 15 -

-----

1.5 sc Infinite Whey

[kconnell]

Thursday June 26, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******

Biceps had a different feeling after the last back/bi workout. Also, I've been quite busy and really needed rest. Although I woke the last 4 nights, I went back to sleep (rare for me), so I took advantage and got some needed rest. Biceps feel good.


4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
14,12 x 110, then quad-drop 11-6-7-6 x 110-90-75-65

Kneeling Rope Triceps Extension Facing Away & Super-Slow
13,11 x 55, then drop set with 20-sec weighted stretch in-between 10-6-7-6 x 55-45-35-25

Dips
9,7

Added 1/2 sc Massport


CHEST:

Cable Crossover (Multiple positions) --
13 x 45 -


DELTS:
New exercise. My left wrist extensor (forearm) has been quite tight lately, no direct work for a while...
1-Arm Cable Lateral Raise Slow up & down. no cheating, use ankle cuff at elbow
12,12,11 x 35, then dropset 8-6-7-6 x 35-25-15-10 - Pause @ top, super slow - slight circular motion front to back

E-Z Front Raise
12,12,10 x30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip -------------SKIPPED
12 x100 - then quad Drops -----11-7-8-7 x 100-80-65-55-45

Arnold Press Between each, 20-sec in stretch position (go lighter next time)
8-7 x 35, then Triple Drops -----6-7-6 x 35-25-15

Dumbbell Lying Rear Lateral
12,11,11 x 15 -

-----

1.5 sc Infinite Whey

[JohnButz]

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[kconnell]

Saturday June 28, 2014 - Legs

Pre - 1-1/2 sc JHP + 1 sc Dagger HP + 1/2 sc Infinite Force

Intra - 1.5 sc Infinite Force Watermelon




************************************************** ****
* All Exercises with a pause 1/2-way, then contraction for 2 secs *
************************************************** ****

4 sec negatives

HAMSTRINGS - SUPERSETS
SLD - Elevated Toes by a 10-lb plate
12,12,12 x 135
Lying Leg Curl -
11,10 x 60, then last set quad drop 10-8-7-6 x 60-45-35-25

Add 1/2 sc Massport Fruit Punch

QUADS: -

Leg Extension - Knee Emphasis (Vastus Meadialis (teardrop) and Vastus Lateralus - Alternating)
11,9,8,8,7 x140 (plate), then last set 7-7-6-5 x 140-115-90-70

Leg Press - Lightweight, heavy concentration
11,11,9 x 465, then Drop set 9-7-7-6-6 x 465-430-395-350-305

-----

Done Later------ (p.m.) (UPDATED)
CALVES:
Leg Press Calf Only 10 seconds rest between each
10,10,10,10,10,10,10,10 x 350-350-305-305-260-260-215-215

Seated Calf
10(10 secs rest),17(17 secs rest),25(25 secs rest),35(35 secs rest),45(45 secs rest) x 90-80-65-45-35

D.A.R.D - 2 sets - SKIPPED

2 sc Infinite Whey

[kconnell]

Sunday June 29, 2014 - Back, Biceps

Pre - 1-1/2 sc Juggernaut HP + 1/2 sc Blade 1.0 + 1/2 sc Infinite Force

Intra - 1.5 sc Infinite Force Grape


Biceps feeling better - and still no stiff arm pulldowns.

************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******


BACK

Seated Row -
12 ,11, 11 x 140, then drop set 11-8-7-7 x 140-115-90-70

Wide Pulldowns
9,9 x140, then 9-7-8-8 x 140-115-90-70

Adding 1/2 sc Massport

Bench Bent-Over Dumbbell Row (Under-grip) - Total shoulder blade movement -- SKIPPED
9,9 x 35 - then drop 8-7-8 x 35-25-15

Stretch


-----
E-Z Cable Curl Fat Gripz, med grip
16,15,14 x 85, then drop set 12-7-7-7x 85-75-65-55

Incline Curl -- Contract Tricep at bottom hard
13,13,12 x 25, then 11-9-8 x 25-15-5

-----

Cable Crunch
20,21 x 55


Biceps still feels good so far, so I went high in intensity with lighter weights.

1 sc Infinite Whey

[kconnell]

Tuesday July 01, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******


4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
14,13 x 110, then quad-drop 11-7-7-6 x 110-90-75-65

Kneeling Rope Triceps Extension Facing Away & Super-Slow
13,11 x 55, then drop set with 20-sec weighted stretch in-between 10-6-7-8 x 55-45-35-25

Dips
9,7

Added 1/2 sc Massport


CHEST:

Cable Crossover (Multiple positions) --
14 x 45 -


DELTS:
New exercise. My left wrist extensor (forearm) has been quite tight lately, no direct work for a while...
1-Arm Cable Lateral Raise Slow up & down. no cheating, use ankle cuff at elbow
14,12,10,8 x 35, then dropset 8-6-7-6 x 35-25-15-10 - Pause @ top, super slow - slight circular motion front to back

E-Z Front Raise
13,12,12 x30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip -------------SKIPPED
12 x100 - then quad Drops -----11-7-8-7 x 100-80-65-55-45

Arnold Press Between each, 20-sec in stretch position (go lighter next time)
8-6 x 35, then Quad Drops -----6-6-7-6 x 35-25-15-4

Dumbbell Lying Rear Lateral
13,12,12 x 15 -

-----

1.5 sc Infinite Whey

[Credz]

Pre Workout:
2 Scoop Juggernaut HP
1 Scoop Infinite Force

Wendler's 5/3/1

W2C3:

Military Press
Warm Up:
Set 1: 5 reps - 45lbs
Set 2: 5 reps - 65lbs
Set 3: 5 reps - 75lbs

Set 1: 3 reps - 95lbs
Set 2: 3 reps - 105lbs
Set 3: 3 reps - 115lbs +5eps -8 total
Joker Sets
1 x 2- 125lbs
Pyramid Sets
Set 4: 3 reps - 105lbs+11 = 14rep total
Set 5: 3 reps - 95lbs +14= 17 rep total

Bent Rear Delt Flyes(Leaning on Bench)
1 x 15 - 15lbs
7 x 12 - 20lbs

BBB Set: - Bench
5 x 10: 135lbs

Supersetted with:
Side Flyes
5 x 15 - 20lbs

Assistance Work:
Superset:
Behind OHP
1 x 15 - 65lbs
1 x 12 - 75lbs
1 x 10 - 80lbs

DB Flyes:
1 x 20 - 20lbs
1 x 18 - 25lbs
1 x 15 - 30lbs

----
BB Curl w/ Arm Blaster
1 x 14- 75lb
2 x 10 - 85lbs

Plate Raise
3 x 10 - 45lbs
--------
Spider Curl - Pause at bottom
1 x 12- 22.5lbs
1 x 8 - 25lbs
1 x 7 - 30lbs

Floor Press:
1 x 5 - 145lbs
1 x 5- 155lbs
1 x 5 - 165lb
---
Incline Curl
8 Reps-30lbs - Slow Descent
- set timer for 3 minutes and do as many curls as I can taking 10-20 sec breaks as needed

20 minutes walking with 20lb vest

[kconnell]

Wednesday July 2, 2014 - Legs

Pre - 1-1/2 sc JHP + 1 sc Dagger HP + 1/2 sc Infinite Force

Intra - 1.5 sc Infinite Force Watermelon




************************************************** ****
* All Exercises with a pause 1/2-way, then contraction for 2 secs *
************************************************** ****

4 sec negatives

HAMSTRINGS - SUPERSETS
SLD - Elevated Toes by a 10-lb plate
12,12,12 x 135
Lying Leg Curl -
13,11 x 60, then last set quad drop 10-8-7-7 x 60-45-35-25

Add 1/2 sc Massport Fruit Punch

QUADS: -

Leg Extension - Knee Emphasis (Vastus Meadialis (teardrop) and Vastus Lateralus - Alternating)
10,9,7,7,7 x140 (plate), then last set 8-7-5-5 x 140-115-90-70

Leg Press - Lightweight, heavy concentration
11,11,11 x 465, then Drop set 11-7-5-5-7 x 465-430-395-350-305

-----

Done Later------ (p.m.) (UPDATED)
CALVES:
Seated Calf
16,15,13 x 100, the drop set 10-7-7-7 x 100-80-65-55

Standing Calf Only 10 seconds rest between each
14,12,10 x 140, then drop sets 10-7-7-7 x 140-115-90-70

D.A.R.D - 2 sets - SKIPPED

2 sc Infinite Whey

[kconnell]

Thursday July 3, 2014 - Back, Biceps

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force Watermelon


Biceps all better

************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******


BACK

Wide Pulldowns
12,9 x140, then 9-6-7-8 x 140-115-90-70

Seated Row -
10 ,9 x 140, then drop set 8-8-7-7 x 140-115-90-70

Adding 1/2 sc Massport

Bench Bent-Over Dumbbell Row (Under-grip) - Total shoulder blade movement -- SKIPPED
9 x 35 - then drop 8-8-7 x 35-25-15

Stretch


-----
E-Z Cable Curl Fat Gripz, med grip
19,17,14 x 85, then drop set 14-8-7-7 x 85-75-65-55 --- (UP next time)

Incline Curl -- Contract Tricep at bottom hard
14,12,12 x 25, then 11-8- x 25-15-5

-----

Cable Crunch
20,21 x 55


1 sc Infinite Whey

[JohnButz]

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[kconnell]

Friday INDEPENDENCE DAY, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******


Pumped up! Let's do this.


4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
17,12 x 110, then quad-drop 10-6-7-6 x 110-90-75-65

Kneeling Rope Triceps Extension Facing Away & Super-Slow
12,11 x 55, then drop set with 20-sec weighted stretch in-between 9-6-6-6 x 55-45-35-25 -- THE BURN!

Dips
8,7

Added 1/2 sc Massport


CHEST:

Cable Crossover (Multiple positions) --
15 x 45 -


---- AFTERNOON----


DELTS:

1-Arm Cable Lateral Raise Slow up & down. no cheating, use ankle cuff at elbow
12,11,10,9,9,9,8 x 35, then dropset 8-8-7-8 x 35-25-15-10 - Pause @ top, super slow - slight circular motion front to back

E-Z Front Raise
13,12,11 x30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip -------------SKIPPED
12 x100 - then quad Drops -----11-7-8-7 x 100-80-65-55-45

Arnold Press Between each, 20-sec in stretch position (go lighter next time)
7 x 35, then Quad Drops -----6-6-6-6 x 35-25-15

Dumbbell Lying Rear Lateral
15,14,13 x 15 -

-----

1.5 sc Infinite Whey -- 1st workout


Happy 4th!

[kconnell]

Saturday, 2014 - Legs

Pre - 1 sc Juggernaut HP + 1/2 sc Dagger + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force + 1/2 sc Massport

Went with the wifey to Planet Fitness. Did Legs. Don't know the sets, reps, or number of sets.

SLD (60-lb) - the most they had (fixed barbell)

Seated Leg Curl

Smith Squats

Leg Extension

Calf Press

Seated Calf

[kconnell]

Sunday July 06, 2014 - Back, Biceps

Pre - 2 sc Blade 1.0 + 1/2 sc Dagger + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force Watermelon



************************************************** ***********
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs, 4-sec neg *
************************************************** ***********


BACK

Seated Row -
12 ,10 x 140, then drop set 8-7-7-7 x 140-115-90-70

Wide Pulldowns
12,11 x140, then 8-7-7-8 x 140-115-90-70

Adding 1/2 sc Massport

Bench Bent-Over Dumbbell Row (Under-grip) - Total shoulder blade movement -- SKIPPED
9,9 x 35 - then drop 8-7-8 x 35-25-15

Stretch


-----
E-Z Cable Curl Fat Gripz, med grip
11,10,9 x 100, then drop set 9-5-5-5 x 100-80-70-45

Incline Curl -- Contract Tricep at bottom hard -- up 5
9,9,7 x 30, then 7-5-5 x 30-20-10

Cable Crossover Curl
5 x 45

-----

Cable Crunch
20,21 x 55


2 sc Infinite Whey

[Credz]

Saturday Night Dinner!


Wendler's 5/3/1

C4W3:

Squats
Warm Up:
Set 1: 5 reps - 95lbs
Set 2: 5 reps - 120
Set 3: 5 reps - 145

Work Sets
Set 1: 5 reps - 180
Set 2: 3 reps - 205
Set 3: 1 reps - 225 +17 = 18 total reps
Joker Sets
1 x 240lbs - Failed
1 x 235lbs - 1 rep - PR!
Pyramid Down:
Set 4: 3 Reps - 205lbs+ 7 = 10 total reps
Set 5: 5 Reps - 180lbs+ 9= 14 total reps

DB Rows Supersetted
75lbs x 8 reps - between each set

BBB Set: - Deadlift
1 x 10 - 205lbs
1 x 10 - 210lbs
Back off set:
1 x 10 - 135lbs

Pull Ups Between Sets
8 Reps each set
---
Assistance Work:
UH BB Rows
2 x 12- 115lbs
3 x 12 - 135lbs
---
Lunges:
1 x 16 - 70lbs
1 x 16 - 80lbs
1 x 16 - 100lbs
1 x 16 - 110lbs
Superset Rack Pulls All Sets
2 x 5- 255lbs
2 x 3-265lbs +10lb
----
Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 20 - 75lbs
----
Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 8 - Hang Pulls-BW


3.25 mile jog

[kconnell]

Wednesday Jul 9, 2014 - Triceps, Chest, Delts

Pre - 1.5 sc Juggernaut HP + 1/2 sc CarnoCre + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******



4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
17,12 x 110, then quad-drop 10-7-7-5 x 110-90-75-65

Kneeling Rope Triceps Extension Facing Away & Super-Slow
13,10 x 55, then drop set with 20-sec weighted stretch in-between 9-6-5-6 x 55-45-35-25 --

Dips
8,7

Added 1/2 sc Massport


CHEST:

Cable Crossover (Multiple positions) --
15 x 45 -


DELTS:

1-Arm Cable Lateral Raise Slow up & down. no cheating, use ankle cuff at elbow
13,12,10,10,10,9,9 x 35, then dropset 8-6-6-6 x 35-25-15-10 - Pause @ top, super slow - slight circular motion front to back

E-Z Front Raise
13,12,12 x30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip -------------SKIPPED
12 x100 - then quad Drops -----11-7-8-7 x 100-80-65-55-45

Arnold Press Between each, 20-sec in stretch position (go lighter next time)
8 x 30, then Quad Drops -----7-6-6 x 30-20-10

Dumbbell Lying Rear Lateral -- Heavy concentration & slow negs
12,10,10 x 20 ---- UP 5

-----

1.5 sc Infinite Whey --

[JohnButz]

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[Credz]

C4W3:

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 135lbs
Set 3: 5 reps - 160lbs
Work sets (static hold after last rep each set for a few seconds)
Set 1: 5 reps - 205lbs
Set 2: 3 reps - 225lbs
Set 3: 1 reps - 250lbs +27 = 28 total reps
Joker Sets
1 x 1 - 285lbs
Pyramid Down:
Set 4: 3 Reps - 225lbs+ 11= 14 total reps
Set 5: 5 Reps - 205lbs+ 13= 18 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - Squats
5 x 10 - 155lbs

DB Rows Supersetted
5 x 9 - 75lbs

Assistance Work:
T-Bar Rows
1 x 14 - 105lbs
1`x 10 - 115lbs
1 x 10 - 125lbs
- 1 x 5 - 105lbs
- 1 x 5 - 80lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
1 x 15 - 135lbs
2 x 10 - 155lbs
w/ DB RDL
3 x 15 - 90lbs

[kconnell]

Thursday July 10, 2014 - Legs

Pre - 1-1/2 sc JHP + 1 sc Dagger HP + 1/2 sc Infinite Force

Intra - 1.5 sc Infinite Force Watermelon



************************************************** ****
* All Exercises with a pause 1/2-way, then contraction for 2 secs *
************************************************** ****

4 sec negatives

HAMSTRINGS - SUPERSETS
SLD - Elevated Toes by a 10-lb plate
12,12,12 x 135
Lying Leg Curl -
12,11 x 60, then last set quad drop 9-8-8-8 x 60-45-35-25

Add 1/2 sc Massport Fruit Punch

QUADS: -

Leg Extension - Knee Emphasis (Vastus Meadialis (teardrop) and Vastus Lateralus - Alternating)
10,8,8,8,8 x140 (plate), then last set 8-6-6-5 x 140-115-90-70

Leg Press - Lightweight, heavy concentration
11,11,11 x 465, then Drop set 10-7-6-7-6 x 465-430-395-350-305

-----

CALVES:
Leg Press Calf Only 10 seconds rest between each
15,12,10,10,8 x 395, then drop sets 8-6-7-7 x 395-350-305-260

Seated Calf----------------------SKIPPED
16,15,13 x 100, the drop set 10-7-7-7 x 100-80-65-55

D.A.R.D - 2 sets - SKIPPED

2 sc Infinite Whey

[Credz]

2 Scoop Juggernaut HP
1 Scoop Infinite Force- Watermelon!!!
Arm Day:

BB Curls: - Armblaster with negatives
5 x 12 - 75lbs
2 x10 - 65lbs
2 x 10 - 55lbs
1 x 10 - 45lbs
---
CGPB:
5 x 10 - 135lbs
2 x 10 - 115lbs
2 x 10 - 95lbs
----
Superset
Skullcrushers
3 x 10 - 60lbs

Hammer Curls
3 x 10 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
DB ext (focus on stretch)
1 x 15- 17.5lbs
1 x 12 - 20lbs
1 x 12 - 22.5

Drag Curls: Barbell
1 x 16 - 45lbs
2 x 12 - 65lbs
- 1 x 6- 45lbs
---

Incline Curls:
1 x 8 - 25lbs
2 x 8 - 30lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.
----

2 x 15 -15lbs Incline Curl focus on squeezing and negative
2 x 8 - 45lb BB curl (same as above)
---

30 Minute Walk with 25lb vest - 2 miles

[kconnell]

Friday July 11, 2014 - Back, Biceps

Pre - 1 sc Blade 1.0 + 1 sc JHP+ 1/2 sc Infinite Force

Intra - 1 sc Infinite Force Watermelon



************************************************** ***********
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs, 4-sec neg *
************************************************** ***********


BACK

Wide Pulldowns
12,10 x140, then 9-7-7-6 x 140-115-90-70

Seated Row -
10,10 x 140, then drop set 9-6-7-8 x 140-115-90-70

Adding 1/2 sc Massport

Bench Bent-Over Dumbbell Row (Under-grip) - Total shoulder blade movement
10,10 x 40 - then drop 9-7-8 x 40-30-20 (up 5)

Stretch


-----
E-Z Cable Curl Fat Gripz, med grip
13,10,10 x 100, then drop set 9-6-7-6 x 100-80-70-45

Incline Curl -- Contract Tricep at bottom hard -- up 5
10,9,8 x 30, then 8-6-8 x 30-20-10

Cable Crossover Curl
7,5 x 45

-----

Cable Crunch
18,16 x 65 (up 10)


2 sc Infinite Whey

[kconnell]

Saturday Jul 12, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1/2 sc CarnoCre + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******



4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
13,11 x 120, then quad-drop 9-5-7-7 x 120-100-85-75 --- UP 10

Kneeling Rope Triceps Extension Facing Away & Super-Slow
13,11 x 55, then drop set with 20-sec weighted stretch in-between 9-6-5-6 x 55-45-35-25 --

Added 1/2 sc Massport

Dips
8,7


CHEST:

Cable Crossover (Multiple positions) --
14 x 45 -
Cable Incline Fly
7 x 45 -


DELTS:

1-Arm Cable Lateral Raise Slow up & down. no cheating, use ankle cuff at elbow
13,12,11,10,9,8 x 35, then dropset 7-5-7-6 x 35-25-15-10 - Pause @ top, super slow - slight circular motion front to back

E-Z Front Raise
11,11,11 x 30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip -------------SKIPPED
12 x100 - then quad Drops -----11-7-8-7 x 100-80-65-55-45

Arnold Press Between each, 20-sec in stretch position
9 x 30, then Triple Drops -----7-6-8 x 30-20-10

Dumbbell Lying Rear Lateral -- Heavy concentration & slow negs
12,12,12 x 20 ----

-----

1.5 sc Infinite Whey --

[Credz]

Wendler's 5/3/1

C4W1

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 105
Set 3: 5 reps - 125

Set 1: 5 reps - 135
Set 2: 5 reps - 155
Set 3: 5 reps + - 175lbs +3rep = 8 total
Joker Set
2 x 5 - 180lbs
Pyramid Down:
Set 4: 5 Reps - 155lbs + 7 = 12reps
Set 5: 5 Reps - 135lbs + 13= 18 reps

Superset rear delt flyes
4 x 15 - 15lbs
2 x 12 - 20lbs
2 x 10 - 25bs


BBB Set: -Incline Bench Press
(5 Sets)
2 sets of 10 reps - 115lbs
1 set of 10 reps - 120lbs
2 sets of 10 reps - 125lbs

Superset Side Raises
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
1 x 15 - 65lbs
1 x 12 - 75lbs
1 x 10 - 85lbs
1 x 8 - 95
- 1 x 14 - 65lbs
- 1 x 20 - 45lbs

Superset
Behind Head OHP:
1 x 15 - 65lbs
3 x 10 - 75lbs

DB Flyes: (focus on the stretch)
1 x 22 - 25lbs
3 x 15 - 35lbs

Superset
Shrugs
1 x 20 - 205lbs
1 x 20 - 235lb
1 x 20 - 255lbs
1 x 20 - 260lbs
1 x 20 - 280lb
1 x 20 - 290lbs
- 1 x 20 - 255lbs
- 1 x 20 - 205lbs
-1 x 20 - 135lbs

Skullcrushers:
3 x 8 - 65lbs

1 x 20 - 40lb
1 x 25 - 30lbs
1 x 40 - 20lb

----

CGBP:
3 x 8 - 135lbs
-----
Floor Press
1 x 10- 115lbs
1 x 10 - 120
1 x 10 - 125
1 x 10 - 130

[Credz]

Wendler's 5/3/1

C5W1

Squats
Warm Up:
Set 1: 5 reps - 95lbs
Set 2: 5 reps - 125
Set 3: 5 reps - 150

Work Sets
Set 1: 5 reps - 160
Set 2: 5 reps - 185
Set 3: 5 reps - 210 + 18 reps = 23 rep total
Joker Sets
1 x 225lbs - 2 reps
Pyramid Down:
Set 4: 5 Reps - 185lbs+7 = 12 total
Set 5: 5 Reps - 160lbs+15 =20 total

DB Rows Supersetted
8 x 9 - 75lbs

BBB Set: - Sumo Deadlift
1 x 10 - 205lbs
2 X 10 - 215lbs
2 x 10 - 220lbs

Back off set:
1 x 10 - 135lbs

Pull Ups Between Each Set
8 Reps Each - Varied Grip

Assistance Work:
UH BB Rows
4 x 10 - 135lbs

Lunges:
1 x 16 - 70lbs
1 x 16 - 80lbs
1 x 16 - 100lbs
1 x 16 - 110lbs
Superset Rack Pulls
2 x 5- 255lbs
2 x 5 - 265lbs

Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 20 - 65lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW

3 Mile Jog

[kconnell]

Sunday, July 13. 2014 - Legs

Pre - 1 sc Juggernaut HP + 3 Cyclo Tren + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force + 1/2 sc Massport

Went with the wifey to Planet Fitness. Did Legs. Don't know the sets, reps, or number of sets.

SLD (60-lb) - the most they had (fixed barbell)

Seated Leg Curl

Smith Squats

Calf Press

Seated Calf

Ab Rocker

[Credz]

Pre Workout:
2 Scoop Juggernaut HP
1 Scoop Infinite Force

Wendler's 5/3/1

W1C5:

Military Press
Warm Up:
Set 1: 5 reps - 55lbs
Set 2: 5 reps - 65lbs
Set 3: 5 reps - 80lbs

Set 1: 5 reps - 85lbs
Set 2: 5 reps - 95lbs
Set 3: 5 reps - 110lbs + 5 reps - 10 total
Joker Sets
1 x 5 - 115lbs
Pyramid Sets
Set 4: 5 reps - 95lbs+ 11 - 16 rep total
Set 5: 5 reps - 85lbs + 17 = 22 rep total

Bent Rear Delt Flyes(Leaning on Bench)
2 x 15 - 15lbs
6 x 15 - 20lbs

BBB Set: - Bench
5 x 10 - 145

Supersetted with:
Side Flyes
5 x 15 - 20lbs

Assistance Work:
Superset:
Behind OHP:
3 x 15 - 65lbs

DB Flyes:
1 x 20 - 25lbs
1 x 15 - 30lbs
1 x 12 - 35lb

----
BB Curl w/ Arm Blaster
1 x 15 - 75lb +1 rep
2 x 10- 85lbs
- 1 x 8 - 65lbs

Plate Twists:
3 x 10 - 25lbs
--------
Spider Curl - Pause at bottom
1 x 10 - 25lbs
2 x 6 - 30lbs

Floor Press:
3 x 5 - 155lbs

---
Incline Curl
1 x 8 - 30lbs
- 3 Minute Burnout
--
30 minutes walking with 20lb vest

[kconnell]

Tuesday July 15, 2014 - Back, Biceps

Pre - 2 sc Blade 1.0 + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force Watermelon



************************************************** ***********
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs, 4-sec neg *
************************************************** ***********


BACK

Seated Row -
13,10 x 140, then drop set 8-8-6-6 x 140-115-90-70

Wide Pulldowns
10,9 x140, then 8-8-6-7 x 140-115-90-70

Adding 1/2 sc Massport

Bench Bent-Over Dumbbell Row (Under-grip) - Total shoulder blade movement
9,10 x 40 - then drop 9-7-6 x 40-30-20

Stretch


-----
E-Z Cable Curl Fat Gripz, med grip
15,12,12 x 100, then drop set 10-8-6-7 x 100-80-70-45 (up next time)

Incline Curl -- Contract Tricep at bottom hard --
10,10,9 x 30, then 8-8-8 x 30-20-10

Cable Crossover Curl
7,6 x 45

Reverse Cable Curl
9,7 x 55

-----

Cable Crunch
19,16 x 65


1-1/2 sc Infinite Whey

[Credz]

Wendler's 5/3/1

C5W1:

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 135lbs
Set 3: 5 reps - 165lbs

Work sets
Set 1: 5 reps - 185lbs
Set 2: 5 reps - 205lbs
Set 3: 5 reps - 235lbs + 27 = 32 total reps
Joker Sets
1 x 2- 285lbs
Pyramid Down:
Set 4: 5 Reps - 205lbs+17= 22 total reps
Set 5: 5 Reps - 185lbs+ 17= 22 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - Squats
5 x 10 - 160lbs

DB Rows Supersetted
5 x 10 - 75lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 x 10 - 115lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low
----
BB Rows:
1 x 15 - 135lb
2 x 12 - 155lbs
w/ DB RDL
3 x 15 - 90lbs

[kconnell]

Thursday Jul 17, 2014 - Triceps, Chest, Delts

Pre - 1 sc Blade 1.0 +1 sc Dagger + 1/2 sc CarnoCre + 1/2 sc Infinite Force

Intra - 1 sc Infinite Force


************************************************** ******
* All Exercises with a pause 1/2-way, then contraction for 2-3 secs *
************************************************** ******



4-sec negatives, 40-45 sec rest

TRICEPS
Rope Tricep Pushdown (3 Feet Away) Full Range, contract biceps at top
13,11 x 115, then quad-drop 9-7-6-5 x 115-95-80-70 ---

Kneeling Rope Triceps Extension Facing Away & Super-Slow
13,9 x 55, then drop set with 20-sec weighted stretch in-between 9-6-5-7 x 55-45-35-25 --

Added 1/2 sc Massport

Dips
8,7


CHEST:

Cable Crossover (Multiple positions) --
12 x 45 -
Cable Incline Fly -- Skipped
7 x 45 -


DELTS:

1-Arm Cable Lateral Raise Slow up & down. no cheating, use ankle cuff at elbow
15,11,11,11,10,9 x 35, then dropset 9-5-5-6 x 35-25-15-10 - Pause @ top, super slow - slight circular motion front to back

E-Z Front Raise
11,11,10 x 30 (hard contraction/squeeze)

Cable Upright Row Fat Gripz - Med Grip -------------SKIPPED
12 x100 - then quad Drops -----11-7-8-7 x 100-80-65-55-45

Arnold Press Between each, 20-sec in stretch position
9 x 30, then Triple Drops -----7-6-7 x 30-20-10

Dumbbell Lying Rear Lateral -- Heavy concentration & slow negs
12,11,10 x 20 ----

-----

1.5 sc Infinite Whey --