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Old 02-18-2013, 11:46 AM   #35
kennknee
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Join Date: Jan 2013
Location: St. Louis, MO
Posts: 511
Training Exp: 18 months
Training Type: Wendler 531
Fav Exercise: Bench Press with chains
Fav Supp: Juggernaut HP pre workout
Reputation: 12652
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Arrow I'm baaaaack. Testing out some new workouts that I've been writing.

@MrThreeSixtee - Training and Supp Log - 02/17/2013

Stats
Weight: 185.0
Location: Anytime Fitness
Mood: Average
Length: 60 minutes

PWO Supp - 1 scoop of Jugg HP - Pink Lemonade



Warm Up - tried a new ballistic routine found on a Crossift forum. I generally like it.

Intra Supp: Infinite Force – Grape




Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET

Arms Assualt
*I’ll get into the program I’m writing more and more in the next 4 months, but this is a sample. I wasn’t quite sure how the Heavy Arm Day was going to work, but I think I learned some valuable things from testing this one.

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 aren’t something that Wendler focuses on, it’s a little trial and error on what kind of rep range and weight was most effective. After trying a rep range of 10, I felt like it was going past what should be the “heavy” aspect and that in anticipation of so many reps, I started with a lower weight than I should have. In couple weeks when I do this workout again, I think I will do a 6-8 rep range attempting to be at a weight that achieves near failure on rep 6 of the 5th set.

I also think I am going to change it to more of a bicep, then tricep, bicep, then tricep, then 2 forearm exercises. Not in a supersetting way, this is a heavy day, but to give the muscle a little break, so I can hit it hard with the second exercise also. Triceps were a little easier to gauge since I actually know my 1RM on Close Grip. I think I will use my straight bar curl max as a barometer for the EZ Bar Preacher in the future.

Main Bicep Lift
*60 second rests between sets
EZ Bar Preacher Curl
Set 1 – 60lbs x 10 reps
Set 2 – 65lbs x 10 reps
Set 3 – 65lbs x 10 reps
Set 4 – 70lbs x 10 reps
Set 5 – 70lbs x 10 reps

Accessory Bicep Lift
*60 second rests between sets

Hammer Curl
Set 1 – 35’s x 10 reps
Set 2 – 40’s x 10 reps
Set 3 – 45’s x 10 reps
Set 4 – 50’s x 10 reps
Set 5 – 50’s x 10 reps

Main Tricep Lift
*120 second rests between sets

Close Grip Bench
Set 1 – 115lbs x 10 reps
Set 2 – 115lbs x 10 reps
Set 3 – 150lbs x 8 reps (65% max)
Set 4 – 175lbs x 7 reps (75% max)
Set 5 – 200lbs x 6 reps (85% max)

Accessory Tricep Lift
Weighted Dips (inspired by John Butz )
Set 1 – +20lbs x 8 reps
Set 2 – +25lbs x 8 reps
Set 3 – +30lbs x 8 reps
Set 4 – +35lbs x 8 reps
Set 5 – +40lbs x 6 reps

Accessory Forearm Lift
Reverse Cable Curl
Set 1 – 44lbs x 10 reps
Set 2 – 55lbs x 10 reps
Set 3 – 66lbs x 8 reps
Set 4 – 77lbs x 6 reps
Set 5 – 77lbs x 7 reps

Accessory Forearm Lift
Simulated Rope Climb (check out my video below for example)
Set 1 – standing
Set 2 – seated
Set 3 – standing
Set 4 – standing
Set 5 – seated



Cool down and stretching
I did a Hip Flexor Stretch along with some foam rolling of the arms.
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