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Old 04-08-2013, 04:26 PM   #97
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 - 04/07/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop of Prefight - Lemon Lime, 3 caps 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
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.

DELOADING THE ARMS
This workout is intended to be a simple deload for biceps and triceps.

Description:
We still really squeezed these reps, even though the weight was lower. We also experimeneted with 3/4 or 90% reps, keeping the muscle under CONSTANT tension!


Main Lifts

EZ Bar Preacher
*50% of 1RM, but with a squeeze.
Set 1 – 60lbs x 10 reps
Set 2 – 60lbs x 10 reps
Set 3 – 60lbs x 10 reps
Set 4 – 60lbs x 10 reps
Set 5 – 60lbs x 10 reps

Close Grip Bench
*50% of 1RM, but with a squeeze.
Set 1 – 115lbs x 10 reps
Set 2 – 115lbs x 10 reps
Set 3 – 115lbs x 10 reps
Set 4 – 115lbs x 10 reps
Set 5 – 115lbs x 10 reps


Accessory Lifts

Underhand Cable Pulldowns
*50% of 1RM, but with a squeeze.
Set 1 – 95lbs x 10 reps
Set 2 – 100lbs x 10 reps
Set 3 – 105lbs x 10 reps
Set 4 – 110lbs x 10 reps
Set 5 – 115lbs x 10 reps

Dips
*50% of 1RM, but with a squeeze.
Set 1 – BW x 10 reps
Set 2 – BW x 10 reps
Set 3 – BW x 10 reps
Set 4 – BW x 10 reps
Set 5 – BW x 10 reps

Wrist Curl
*50% of 1RM, but with a squeeze.
Set 1 – 50lbs x 10 reps
Set 2 – 50lbs x 10 reps
Set 3 – 50lbs x 10 reps
Set 4 – 50lbs x 10 reps
Set 5 – 50lbs x 10 reps

Barbell Shrug
*50% of 1RM, but with a squeeze.
Set 1 – 200lbs x 10 reps
Set 2 – 200lbs x 10 reps
Set 3 – 200lbs x 10 reps
Set 4 – 200lbs x 10 reps
Set 5 – 200lbs x 10 reps

CORE FINISHER
. I hold a short bar in my hand to simulate a bat grip for 150 “swings”.


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: forgot to take…
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http://muscleandbrawn.com/forums/tra...t-welcome.html
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