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Old 02-20-2013, 10:06 AM   #41
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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@MrThreeSixtee - kennknee - Training and Supp Log - 02/19/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade



Intra Supp: Infinite Force – Grape



Stats
Weight: 185.2
Location: Anytime Fitness
Mood: Average
Length: 65 minutes






ECCENTRIC BENCH PRESS

Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*Another beta test of this program that I wrote. The eccentric days or FORM days will consist of sets of 10 with a 10 second negative/eccentric phase count.

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 was SNEAKY INTENSE this morning.

Main Lift

Flat Bench Medium Grip Bench Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 100lbs x 10 reps (40% of 1RM)
Set 2 – 100lbs x 10 reps (40% of 1RM)
Set 3 – 100lbs x 10 reps (40% of 1RM)
Set 4 – 100lbs x 10 reps (40% of 1RM)
Set 5 – 100lbs x 10 reps (40% of 1RM)


Accessory Lifts

Low Incline DB Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 35’s x 5 reps
Set 2 – 40’s x 5 reps
Set 3 – 50’s x 5 reps
Set 4 – 50’s x 5 reps
Set 5 – 50’s x 5 reps

Cable Crossover
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 55lbs x 5 reps
Set 2 – 77lbs x 5 reps
Set 3 – 66lbs x 5 reps
Set 4 – 66lbs x 5 reps
Set 5 – 66lbs x 5 reps

Decline Smith Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 135lbs x 5 reps
Set 2 – 135lbs x 5 reps
Set 3 – 135lbs x 5 reps
Set 4 – 135lbs x 5 reps
Set 5 –135lbs x 5 reps

Cool down and Stretching
Two words: Foam. Rolling.
__________________

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http://muscleandbrawn.com/forums/tra...t-welcome.html
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