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Old 03-13-2013, 05:23 PM   #66
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 - 03/12/2013

PWO Supp – 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
Weight: 187.4
Location: Anytime Fitness
Mood: Average
Length: 90 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.





ECCENTRIC BENCH
This workout is intended to use negatives or eccentric training protocol for Chest.

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.

Main Lift

Flat Bench Medium Grip Bench Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 100lbs x 7 reps (40% of 1RM)
Set 2 – 100lbs x 7 reps (40% of 1RM)
Set 3 – 100lbs x 7 reps (40% of 1RM)
Set 4 – 100lbs x 7 reps (40% of 1RM)
Set 5 – 100lbs x 7 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 7 reps
Set 2 – 40’s x 7 reps
Set 3 – 50’s x 7 reps
Set 4 – 50’s x 7 reps
Set 5 – 50’s x 7 reps

Cable Crossover
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 82lbs x 7 reps
Set 2 – 82lbs x 7 reps
Set 3 – 82lbs x 7 reps
Set 4 – 82lbs x 7 reps
Set 5 – 82lbs x 7 reps

Decline Smith Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 110lbs x 7 reps
Set 2 – 110lbs x 7 reps
Set 3 – 110lbs x 7 reps
Set 4 – 110lbs x 7 reps
Set 5 – 110lbs x 7 reps

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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