@MrThreeSixtee - kennknee - Training and Supp Log - 03/19/2013
Pre Workout Supp Stack: 1 sc0op of Infinite Mass Vanilla, 1 scoop of Jugg HP - Wild Cherry
, 1 micro scoop of Agmatine, and 5g creatine
Official THE BOX SET warm up. (video coming at some point!)
Intra Supp: Water
Sleep: 6.5 hours
Location: Anytime Fitness
Length: 75 minutes
*THE BOX SET is a 5 day split program: Arms, Quads, Chest, Shoulders, and Back/Hamstrings. Its 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. Its 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.
TURN UP THE VOLUME ON THE BENCH
Loosely based on Kris Gethins DTP, we took it even a step further. Sorry no videos today.
We worked on fine tuning some form with the bench, and I think its working. The weight was moving easy, even the heavier it got.
*rest times were shorter as the weight got heavier.
Set 1 75lbs x 30 reps (30% of 1RM)
Set 2 100lbs x 20 reps (40% of 1RM)
Set 3 125lbs x 10 reps (50% of 1RM)
Set 4 150lbs x 5 reps (60% of 1RM)
Set 5 165lbs x 5 reps (65% of 1RM)
Set 6 185lbs x 5 reps (75% of 1RM)
Set 7 225lbs x 4 reps (90% of 1RM)
Incline DB Press
*The rest times got longer as the reps increased.
Set 1 60s x 5 reps
Set 2 50s x 10 reps
Set 3 40s x 15 reps
Set 4 30s x 20 reps
Set 5 25s x 25 reps
Set 6 25s x 30 reps
Set 1 110lbs x 5 reps
Set 2 94lbs x 10 reps
Set 3 77lbs x 15 reps
Set 4 66lbs x 20 reps
Set 5 55lbs x 30 reps
Decline Smith Machine Bench
*rested longer as reps increase just to allow my training partner to finish his set.
Set 1 175lbs x 5 reps
Set 2 160lbs x 10 reps
Set 3 135lbs x 15 reps
Set 4 110lbs x 20 reps
Set 5 90lbs x 30 reps
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, ILs Pro Tribulus, Fish Oil
Pre Bed Supp Stack: 1 scoop Infinite MASS, 1 microscoop Cyclo REM GF, 1 scoop Glutamine MTX, 10 oz skim milk