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Old 03-18-2013, 02:40 PM   #76
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 - 03/17/2013


Pre Workout Supp Stack: 1 sccop of Infinite Mass Vanilla, 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
Sleep: 4 hours
Location: Anytime Fitness
Mood: Average
Length: 60 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 BUILT FOR SPEED
This workout is intended to use DYNAMIC EFFORT training protocol for ARMS.

Description:
On most muscle groups, the “SPEED” day will be a series of high sets, but minimal reps on the main lift, then the opposite on accessory lifts. This protocol is typical of Dynamic Effort – which is used to teach the nervous system to fire quickly. I will use bands whenever possible.




Main Bicep Lift

Preacher Curl
*rest times were only as long as my partner’s set.
Set 1 – 70lbs x 3 reps (55% of 1RM)
Set 2 – 70lbs x 3 reps (55% of 1RM)
Set 3 – 70lbs x 3 reps (55% of 1RM)
Set 4 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)

Cloase Grip Bench
*rest times were only as long as my partner’s set.
Set 1 – 125lbs x 3 reps (55% of 1RM)
Set 2 – 125lbs x 3 reps (55% of 1RM)
Set 3 – 125lbs x 3 reps (55% of 1RM)
Set 4 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)


Accessory Lifts

Hammer Curl
*rest times were only as long as my partner’s set.
Set 1 – 35’s x 12 reps
Set 2 – 35’s x 12 reps
Set 3 – 35’s x 12 reps

Weighted Dips
*rest times were only as long as my partner’s set.
Set 1 - +30lbs x 10 reps
Set 2 – +30lbs x 10 reps
Set 3 – +30lbs x 10 reps


Reverse Cable Curl
*rest times were only as long as my partner’s set.
Set 1 – 66lbs x 12 reps
Set 2 – 66lbs x 12 reps
Set 3 – 66lbs x 12 reps

Simulated Rope Climbing
Set 1 – seated
Set 2 – standing
Set 3 – two hand

Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, BCAAs, Multivitamin, 1 low dose aspirin



Daily Supplements: 1000IU Vitamin D, Green Tea Extract, IL’s Tribulus, Fish Oil

Pre Bed Supp Stack: 1 scoop Infinite MASS, 1 microscoop Cyclo REM GF, 1 scoop Glutamine MTX, 10 oz skim milk

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