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Old 03-21-2013, 02:15 PM   #80
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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Quote:
Originally Posted by Cutty View Post
Good job man
Thanks Cutty! I gained 2.8lbs of lean muscle in the past 2 weeks, so I'm pretty pumped about that. Thanks for stopping in, hope you'll check back. If you have any questions, give me a shout!





@MrThreeSixtee - kennknee - Training and Supp Log - 03/20/2013


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



Warm Up – Official THE BOX SET warm up. (video coming at some point!)

Intra Supp: Water

Stats
Sleep: 6.5 hours
Location: Anytime Fitness
Mood: Average
Length: 75 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.

HEAVY ON THE PUSH PRESS
My version of HEAVY on the Push Press (shoulder day) of the program for Volume 1.

Description:
On most muscle groups, the “HEAVY” day will resemble a Phase 1 Wendler’s 5/3/1 workout with 10 rep Accessory Lifts.




Main Lift

Barbell Push Press
*rests were appr. 2:00
Set 1 – 95lbs x 10 reps (45% of 1RM)
Set 2 – 115lbs x 10 reps (60% of 1RM) tried behind-the-neck style
Set 3 – 135lbs x 5 reps (65% of 1RM)
Set 4 – 155lbs x 5 reps (75% of 1RM)
Set 5 – 175lbs x 5 reps (85% of 1RM)


Accessory Lifts

Behind the Neck Smith Press
*rest of 2:00
Set 1 – 120lbs x 9 reps
Set 2 – 110lbs x 10 reps
Set 3 – 110lbs x 10 reps
Set 4 – 110lbs x 10 reps
Set 5 – 110lbs x 10 reps


Seated Arnold Presses
*1:30 rests
Set 1 – 45’s x 10 reps
Set 2 – 45’s x 10 reps
Set 3 – 45’s x 10 reps
Set 4 – 45’s x 10 reps
Set 5 – 45’s x 10 reps


Barbell Shrug
*1:00 rests
Set 1 – 295lbs x 10 reps
Set 2 – 295lbs x 10 reps
Set 3 – 295lbs x 10 reps
Set 4 – 200lbs x 10 reps
Set 5 – 200lbs x 10 reps

FINISHER
Slightly forward side lateral raises with 15’s – amap = 32 reps


Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, 5g creatine, BCAAs, Multivitamin, 1 low dose aspirin



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



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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