View Single Post
Old 03-19-2013, 01:41 PM   #77
kennknee
Senior Member
Max Brawn
Points: 2,316, Level: 29 Points: 2,316, Level: 29 Points: 2,316, Level: 29
Activity: 0% Activity: 0% Activity: 0%
 
kennknee's Avatar
 

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
kennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributorkennknee is a dedicated contributor
Default

@MrThreeSixtee - kennknee - Training and Supp Log - 03/18/2013


Pre Workout Supp Stack: 1 scoop 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: Water

Stats
Sleep: 8.5 hours
Location: Anytime Fitness
Mood: Average
Length: 100 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.

THE ONLY TIME SQUATS ARE NEGATIVE
This workout is intended to use negatives or eccentric training protocol for Squats.

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. I honestly wanted to puke during the front squats.




Main Lift

Barbell Back Squat
*10 count negatives
Set 1 – 135lbs x 7 reps (40% of 1RM)
Set 2 – 135lbs x 7 reps (40% of 1RM)
Set 3 – 135lbs x 7 reps (40% of 1RM)
Set 4 – 135lbs x 7 reps (40% of 1RM)
Set 5 – 135lbs x 7 reps (40% of 1RM)


Accessory Lifts

Leg Press
*10 count negatives
Set 1 – 480lbs x 7 reps
Set 2 – 480lbs x 7 reps
Set 3 – 480lbs x 7 reps
Set 4 – 480lbs x 7 reps
Set 5 – 480lbs x 7 reps


Front Squats
*10 count negatives
Set 1 – 115lbs x 7 reps
Set 2 – 115lbs x 7 reps
Set 3 – 115lbs x 7 reps
Set 4 – 115lbs x 7 reps
Set 5 – 115lbs x 7 reps


Standing Calf Raises
*10 count negatives
Set 1 – 200lbs x 7 reps
Set 2 – 200lbs x 7 reps
Set 3 – 200lbs x 7 reps
Set 4 – 200lbs x 7 reps
Set 5 – 200lbs x 7 reps

FINISHER
Circuit 1 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank
Circuit 2 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank
Circuit 3 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank


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

__________________

+++ Infinite Labs Rep +++

http://www.infinitelabs.com

http://infinitelabsstore.com

@MrThreeSixtee on Twitter

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

Last edited by kennknee; 03-19-2013 at 03:30 PM.
kennknee is offline   Reply With Quote