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Old 03-11-2013, 05:06 PM   #62
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 - 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 is the HEAVY training protocol for Arms.

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
__________________

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Please check my Workout Log:
http://muscleandbrawn.com/forums/tra...t-welcome.html
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