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Old 02-20-2013, 10:50 AM   #81
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Default 2/19/2013 Churchified Dog House Training

DC Training



THE WORK (biceps, forearms, Legs)

Alt. DB Curls
5 x 20 wu
12 x 35 +6 +5 +15 second Hold

DB Reverse Curls
10 x 20 +6 +4 + 10 second Hold

Seated Calf Raises
7 x 183 +3 Hold at the bottom for first 3
10 x 133 Hold at the top

Hip Thrusts
15 x 133

BB Hack Squats
10 x 177
20 x 133

NOTES
Partner had a business conference call scheduled at the last minute, so I had to go solo. This was the perfect session for solo play, as it was all DB and Squat rack work, so no real need for a spotter. Just didn't force any extra reps without the help.

DB Curls - Will add weight next time, was off about 5 pounds for first time.
DB Reverse Curls - These felt much better than the BB reverse curls. Much tougher.
Seated Calf Raises - No calf machine, so I was trying to work a way to do this in the squat rack. Will probably follow Jeff's lead and use DB and do these single leg next time.
Hip Thrusts - Glutes were on fire reps 10-15. After I finished I laid on the floor whimpering for a moment.
BB Hack Squats - Could go heavier on the heavy set. Will add weight next time. Widow maker worked to perfection. The trip down stairs a few minutes later was an experience.

Overall, a B+ workout. Need to amp it up on Thursday.

Juggernaut HP
As stated in the post above, Juggs is in my top three of pre-workouts that I have tried. Not sure yet where it falls in that order, but within hundredths of 1st if not already there.

[b]Focus[b] - 9/10 (see above post for my 9/10 reasoning)
Strength - 9/10 - I worked the timing to perfection this session.
Endurance - 9/10
Recovery - 9/10, next day, awoke to slight DOMS in lower quad, but very little. I expected more as my lower quads were whooped.
[b]Today's Session[b] - 9/10 - Juggernaut carried me through despite poor sleep and going solo.
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Meet Maxes: Gym Maxes:
Squat 308 315
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Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 02-20-2013, 11:51 AM   #82
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<> Infinite Labs: MassPort--Post Workout Portal For Maximum Mass Gains! <>



Most bodybuilders and athletes know that in order to elicit the greatest strength and size gains when training, adequate attention must be directed towards the recovery process. After completing an intense training session, your body is starving for the nutrients it needs to repair and recover. Infinite Labs® Massport™ introduces a Multi-layered Stimulus Reinforcing Network™ that lengthens and supports the myotropic stimulus of your workout by assertively surrounding the muscles with 32 ingredients yielding six components that expand every area of your muscle, including the intravascular, intracellular and extracellular spaces, while simultaneously reducing metabolic stress and re-synthesizing energy. This is the ‘portal of mass’ that Massport™ takes the muscles through; on the other side of this port awaits the restoring levels of protein and glycogen, thusly ensuring your body the adequate recovery it needs to grow larger.*

The muscle ‘pump’ is thought by many to hold the missing links between the act of lifting weights and the stimulation of muscle myotrophy, or the hypertrophy of skeletal muscle tissue. In general, the less effective a particular exercise modality is at producing the pump, the less effective it tends to be at stimulating myotrophy. During exercise, blood flow to the working muscle tissue increases, otherwise known as reactive hyperemia – the higher the exercises’ intensity level, the greater the hyperemic response. High-intensity training engorges the muscles with blood, and various metabolic by-products accumulate inside them when the muscles contract, causing water to move inside the muscle fibers via osmosis. This ultimately causes the fibers to swell, or become ‘pumped’. This is thought to trigger biochemical processes (i.e. protein synthesis) that eventually result in muscle fiber hypertrophy and increased muscle size.*

Following a workout, the fibers eventually regain their metabolic composure and the ‘pump’ disappears. In many instances, unless you maintain a sufficiently large pump, there will be no actual increase in your muscle size following a workout. In other words, not only must you achieve a large enough pump – larger than you endured during your last workout – but you must also maintain the ‘pump’ for an adequate amount of time, ideally longer than was the case with your last workout. Once these two variables are met, the muscles will experience a myotropic stimulus of sufficient magnitude, and accordingly, cause the muscles to grow. With Infinite Labs® Massport™, you can ensure this training stimulus stays alive long after the last rep. It amplifies this stimulus at levels that will go well above and beyond what can be accomplished by even the most intense training session.*

Every key component in Infinite Labs® Massport™ affects various physical and chemical layers involved in exercise-induced muscle hypertrophy!
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Old 02-21-2013, 03:46 AM   #83
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Looking strong man! Great to here Juggs is in your top 3, Means a lot and shows how good it really is. .
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Old 02-21-2013, 09:45 AM   #84
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Great job on the solo.
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Old 02-22-2013, 09:36 AM   #85
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DC Training



THE WORK

Decline Press
5x45 wu
5x65 wu
5x133 wu
11x153 +3 +1 +10 SEC hold

Arnold Press
5x20 wu
5x30 wu
8x40 +7 +3

Larry Scott Pulldowns
10x50 +8 +8 + 10 SEC hold

Wide Grip Pull-ups
2 + 5 SEC negative hold
1 + 5 SEC hold
1+ 5 SEC hold


Kroc Rows
15x50
15x50


NOTES
This is still my first time through this routine, so I am still figuring weights. I had to sub Wide Grip Pull-ups for Neutral grips, as I forgot my v-handle. I do not do these well when fresh, throw in a bad eating day and the work before and I was left wondering why I even tried.

Due to my parents 50th on Saturday, Jeff and I will be hitting the gym in a few hours for bicep and legs.

JUGGERNAUT HP
Focus- 9/10
Strength - 8/10 - my bad eating probably played into this.
Endurance - 9/10
Recovery - 9//10
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Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 02-22-2013, 01:58 PM   #86
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I actually love that, "Never Strong Enough".
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Old 02-22-2013, 04:11 PM   #87
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Quote:
Originally Posted by kennknee View Post
I actually love that, "Never Strong Enough".
None of us are ever strong enough.
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Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 02-22-2013, 04:34 PM   #88
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DC Biceps and Legs

THE WORK

Spider curls
5x20 wu with DB
12 x 50 +6 +3 - done with tricep bar

Reverse Grip Preacher Curls Ez bar
12 x 35 +9 +7

Donkey Calf Raises with hip belt - 10 second hold at both top and bottom
8 x 73
5 x 73

Lying Leg Curl
12 x 70 +6 +2

Front Squats
10 x 133
7 x 143

NOTES
Schedule conflicts moved our session a day earlier. This closes out my first two week cycle. I have definitely enjoyed and benefitted from this style of training.

Spider Curls - used a tricep bar to make them more wrist friendly. Will add weight next time.
Reverse Grip Preachers - started these too light. Will add weight.
Donkey - got so focused on timing the holds, I lost track of actual reps. Calves felt these.

Good week, see you all soon.

JUGGERNAUT HP
Some observations after using Juggernaut for a few weeks. Focus during sessions has bee great. My strength is up. The only changes I have made recently have been dietary, cutting carbs and dropping coconut oil for the past week. Despite these changes. I feel and look fuller and tighter. Very little in the way of DOMS. I feel as though this product is working great, more energy for workouts, greater and longer lasting pump and this fuller look.
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Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 02-22-2013, 11:15 PM   #89
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Nice. A reduction in DOMS is a great thing and the increased focus shows that you are wiring harder and getting less sore.
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Old 02-23-2013, 06:18 PM   #90
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Glad to see JHP is workin so well. Love the spider curl!!!
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