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Old 04-01-2013, 02:44 PM   #90
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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Catching up on the last few days!!!



@MrThreeSixtee - kennknee - Training and Supp Log - 03/27/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop of Dagger - BlackCherry, 1 micro scoop of Agmatine, and 5g creatine

Warm Up – Official THE BOX SET warm up. (video coming soon!)

Intra Supp: None - just water

Stats
Sleep: 5 hours
Location: Anytime Fitness Crestwood
Mood: Tired
Length: 65 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.

OVERHEAD PRESS FOR POWER
This workout is intended to use DYNAMIC EFFORT training protocol for shoulders.

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 Lift

Klokov Press (Behind the Neck Push Press-ish) – NO BANDS TODAY
*rest times were only as long as my partner’s set.
Set 1 – 95lbs x 3 reps
Set 2 – 95lbs x 3 reps
Set 3 – 95lbs x 3 reps
Set 4 – 95lbs x 3 reps
Set 5 – 95lbs x 3 reps
Set 6 – 95lbs x 3 reps
Set 7 – 95lbs x 3 reps
Set 8 – 95lbs x 3 reps


Accessory Lifts

Behind the Neck Seated Press
*rest times were only as long as my partner’s set.
Set 1 – 90lbs x 8 reps
Set 2 – 90lbs x 8 reps
Set 3 – 90lbs x 8 reps

Seated Arnold Presses
*rest times were only as long as my partner’s set.
Set 1 – 50’s x 8 reps
Set 2 – 50’s x 8 reps
Set 3 – 50’s x 8 reps


Barbell Shrug
*rest times were only as long as my partner’s set.
Set 1 – 270lbs x 8 reps
Set 2 – 270lbs x 8 reps
Set 3 – 270lbs x 8 reps

FINISHER
*rest time was 20 seconds or so.
Alternating front laterals with 15’s – as many as possible = 51 each arm

CORE FINISHER
100 “half swings” or roman twists except that I do them like I am starting my softball swing. I hold a short bar in my hand to simulate a bat grip.


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, 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






@MrThreeSixtee - kennknee - Training and Supp Log - 03/29/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop of Dagger - Black Cherry, 1 micro scoop of Agmatine, and 5g creatine

Warm Up – Official THE BOX SET warm up. (video coming soon!)

Intra Supp: Water

Stats
Sleep: 6 hours
Location: Anytime Fitness Crestwood
Mood: Average plus
Length: 120 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.

SLOW AND STEADY DEADLIFTS
This workout is intended to use negatives or eccentric training protocol for back and hamstrings.

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

DEADLIFT
*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

Step Off Pull Ups
*stand on a box that puts head at or near top of pull up. Step off, and slowly lower yourself.
Set 1 – BW x 7 reps
Set 2 – BW x 7 reps
Set 3 – BW x 7 reps
Set 4 – BW x 7 reps
Set 5 – BW x 7 reps

Wide Grip Straight Arm Pulldown
*10 count negatives
Set 1 – 77lbs x 7 reps
Set 2 – 77lbs x 7 reps
Set 3 – 77lbs x 7 reps
Set 4 – 96lbs x 7 reps
Set 5 – 96lbs x 7 reps

Setaed Cable Rows
*10 count negatives
Set 1 – 85lbs x 7 reps
Set 2 – 85lbs x 7 reps
Set 3 – 85lbs x 7 reps
Set 4 – 85lbs x 7 reps
Set 5 – 85lbs x 7 reps


FINISHER
Hip Abductor at BW for as many as possible = 32 reps
Hip Adductor at BW for as many as possible = 34 reps

CORE FINISHER
100 “half swings” or roman twists except that I do them like I am starting my softball swing. I hold a short bar in my hand to simulate a bat grip.


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, 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







@MrThreeSixtee - kennknee - Training and Supp Log - 03/30/2013

Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop of Dagger - Black Cherry, 1 micro scoop of Agmatine, and 5g creatine

Warm Up – Official THE BOX SET warm up. (video coming soon!)

Intra Supp: Water

Stats
Sleep: 6 hours
Location: Anytime Fitness Crestwood
Mood: Average plus
Length: 80 minutes

Stats
Sleep: 6.5 hours
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.

TURN UP THE VOLUME ON ARMS
Loosely based on Kris Gethin’s DTP, we took it even a step further. Sorry no videos for the log today.

Description:
Best arm pump I’ve had in a long time. Skin Ripping Good Time.


Main Bicep Lift

EZ Bar Preacher
*rest times were shorter as the weight got heavier.
Set 1 – 40lbs x 40 reps (30% of 1RM)
Set 2 – 55lbs x 30 reps (40% of 1RM)
Set 3 – 70lbs x 20 reps (50% of 1RM)
Set 4 – 85lbs x 10 reps (60% of 1RM)
Set 5 – 90lbs x 10 reps (65% of 1RM)

Main Tricep Lift

Close Grip Bench
*rest times were shorter as the weight got heavier.
Set 1 – 70lbs x 40 reps (30% of 1RM)
Set 2 – 90lbs x 30 reps (40% of 1RM)
Set 3 – 115lbs x 20 reps (50% of 1RM)
Set 4 – 140lbs x 10 reps (60% of 1RM)
Set 5 – 150lbs x 10 reps (65% of 1RM)


Accessory Lifts

Hammer Curl
*The rest times got longer as the reps increased.
Set 1 – 45’s x 10 reps
Set 2 – 40’s x 10 reps
Set 3 – 35’s x 15 reps
Set 4 – 30’s x 20 reps
Set 5 – 25’s x 25 reps

Weights Dips
*The rest times got longer as the reps increased.
Set 1 – +45lbs x 10 reps
Set 2 – +40lbs x 10 reps
Set 3 – +35’s x 15 reps
Set 4 – +30’s x 20 reps
Set 5 – +25lbs x 25 reps


Accessory Forearm Lifts

Reverse Cable Curl
*The rest times got longer as the reps increased.
Set 1 – 85lbs x 10 reps
Set 2 – 77lbs x 10 reps
Set 3 – 66lbs x 15 reps
Set 4 – 55lbs x 20 reps
Set 5 – 44lbs x 25 reps

Simulated Rope Climbing
*The rest times got longer as the reps increased.
5 Sets

CORE FINISHER
100 “half swings” or roman twists except that I do them like I am starting my softball swing. I hold a short bar in my hand to simulate a bat grip.


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, 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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http://www.infinitelabs.com

http://infinitelabsstore.com

@MrThreeSixtee on Twitter

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