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Old 03-22-2013, 04:42 PM   #81
kennknee
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@MrThreeSixtee - kennknee - Training and Supp Log - 03/22/2013


Pre Workout Supp Stack: 1 scoop 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: None - just water

Stats
Sleep: 6.5 hours
Location: Anytime Fitness
Mood: Above Average
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.

DL USING DE
This workout is intended to use DYNAMIC EFFORT training protocol for DEADLIFT.

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

Deadlift
*rest times were only as long as my partner’s set.
Set 1 – 185lbs x 2 reps (55% of 1RM)
Set 2 – 185lbs x 2 reps (55% of 1RM)
Set 3 – 185lbs x 2 reps (55% of 1RM)
Set 4 – 185lbs x 2 reps (55% of 1RM)
Set 5 – 185lbs x 2 reps (55% of 1RM)
Set 6 – 185lbs x 2 reps (55% of 1RM)
Set 7 – 185lbs x 2 reps (55% of 1RM)
Set 8 – 185lbs x 2 reps (55% of 1RM)
Set 9 – 185lbs x 2 reps (55% of 1RM)
Set 10 – 185lbs x 2 reps (55% of 1RM)
Set 11 – 185lbs x 2 reps (55% of 1RM)
Set 12 – 185lbs x 2 reps (55% of 1RM)

Was planning to stop at 8 sets...


Accessory Lifts

Pull Ups
*rest times were only as long as my partner’s set.
Set 1 – Strict x 8 reps
Set 2 – Strict x 8 reps
Set 3 – Crossfit Kipping x 8 reps

Wide Grip Straight Arm Pushdown
*rest times were only as long as my partner’s set.
Set 1 – 110lbs x 8 reps
Set 2 – 110lbs x 8 reps
Set 3 – 110lbs x 8 reps


Cable Row
*rest times were only as long as my partner’s set.
Set 1 – 100lbs x 8 reps
Set 2 – 100lbs x 8 reps
Set 3 – 100lbs x 8 reps

THEN, I HONESTLY DIDN’T EVEN FEEL LIKE I HAD DONE ANYTHING. WEIRD, BECAUSE THERE’S DEFINITELY SOME WORK UP THERE, SO I DECIDED TO DO THE SPEED DEADLIFTS AGAIN WITH HIGHER WEIGHT.

Main Lift

Deadlift
*rest times were ABOUT 10 SECONDS
Set 1 – 225lbs x 3 reps
Set 2 – 225lbs x 3 reps
Set 3 – 225lbs x 3 reps
Set 4 – 225lbs x 3 reps
Set 5 – 225lbs x 3 reps
Set 6 – 225lbs x 3 reps
Set 7 – 225lbs x 3 reps
Set 8 – 225lbs x 3 reps

THEN, I HAD A BIT OF AN EPHIPHANY. AS I STATED ALL ALONG WITH THE DYNAMIC WORKOUTS ON SPEED DAYS, I WOULD INCORPORATE BANDS WHEN I COULD, SO I TRIED OUT SOME DEADLIFTS BACK THE 55% DESIGNATED FOR THIS WORKOUT, BUT DID IT WITH BANDS ALMOST MORE LIKE A RACK PULL, BUT 6 INCHES BELOW THE KNEE. MY STUPID CAMERA DIED, OR I WOULD’VE TAKEN A PICTURE OR A VIDEO. THIS ALLOWED ME TO EXPLOSIVELY PULL FROM THE BOTTOM AND THEN IT THERE WAS A LOT FO TENSION AT THE TOP ON LOCKOUT. LOVED IT.

Main Lift

Rack Pull with bands - Deadlift
*rest time was 20 seconds or so.
Set 1 – 185lbs x 8 reps
Set 2 – 185lbs x 8 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, IL’s Tribulus, Fish Oil

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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Old 03-25-2013, 02:54 PM   #82
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@MrThreeSixtee - kennknee - Training and Supp Log - 03/24/2013


Pre Workout Supp Stack: 1 scoop 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: 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.

EPIC ARMS
This workout is intended to use negatives or eccentric training protocol for Biceps, Triceps, and Forearms.

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. Finished this pretty epic workout with some Tug-o-War. Good times!!!




Main Bicep Lift

Preacher Curl
*10 count negatives
Set 1 – 55lbs x 7 reps (40% of 1RM)
Set 2 – 55lbs x 7 reps (40% of 1RM)
Set 3 – 55lbs x 7 reps (40% of 1RM)
Set 4 – 55lbs x 7 reps (40% of 1RM)
Set 5 – 55lbs x 7 reps (40% of 1RM)

Main Tricep Lift

Close Grip Bench Press
*10 count negatives
Set 1 – 100lbs x 7 reps
Set 2 – 100lbs x 7 reps
Set 3 – 105lbs x 7 reps
Set 4 – 105lbs x 7 reps
Set 5 – 105lbs x 7 reps

Accessory Bicep Lift

Hammer Curl
*10 count negatives
Set 1 – 30lbs x 7 reps
Set 2 – 30lbs x 7 reps
Set 3 – 25lbs x 7 reps
Set 4 – 25lbs x 7 reps
Set 5 – 40lbs x 3 reps, 25lbs x 4 reps


Forearm Lifts

Reverse Grip Cable Curl
*10 count negatives
Set 1 – 55lbs x 7 reps
Set 2 – 55lbs x 7 reps
Set 3 – 55lbs x 7 reps
Set 4 – 55lbs x 7 reps
Set 5 – 55lbs x 7 reps

FINISHER
Tug-O-War with the rope at the Purmotion Tower. Check out the video to see who won…


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, IL’s 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

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http://muscleandbrawn.com/forums/tra...t-welcome.html
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Old 03-26-2013, 03:41 PM   #83
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So, I realized that I never really posted some of the images from the manual that I am creating for this program. Here are a few:





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Old 03-27-2013, 06:58 AM   #84
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@MrThreeSixtee - kennknee - Training and Supp Log - 03/25/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, sample of Ronnie Coleman’s Myoblitz and Testogen, 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.

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

Description:
No lifting partner, but I went balls to the wall anyway. This was a fantastic workout. PR on the Leg Press even!


Main Lift

Back Squat
*rest times were shorter as the weight got heavier.
Set 1 – 125lbs x 30 reps (30% of 1RM)
Set 2 – 150lbs x 20 reps (40% of 1RM)
Set 3 – 175lbs x 10 reps (50% of 1RM)
Set 4 – 195lbs x 5 reps (60% of 1RM)
Set 5 – 215lbs x 5 reps (65% of 1RM)


Accessory Lifts

Leg Press
*The rest times got longer as the reps increased.
Set 1 – 1018lbs x 5 reps
Set 2 – 928lbs x 10 reps
Set 3 – 748lbs x 15 reps
Set 4 – 658lbs x 20 reps
Set 5 – 568lbs x 30 reps

Front Squat
*The rest times got longer as the reps increased.
Set 1 – 185lbs x 5 reps
Set 2 – 165lbs x 10 reps
Set 3 – 145lbs x 15 reps
Set 4 – 125lbs x 20 reps
Set 5 – 105lbs x 30 reps


Ab Circuits
*All Bodyweight exercises.
Dragon Fly x 15
Hanging Straight Leg Lifts x 15
Plank 2:00

Dragon Fly x 15
Hanging Straight Leg Lifts x 15
Plank 1:00 + 1:00

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, IL’s 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

__________________

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Old 03-27-2013, 12:28 PM   #85
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love the work out here Kenn.....keep it going
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 03-27-2013, 04:53 PM   #86
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Quote:
Originally Posted by RobMoriRB View Post
love the work out here Kenn.....keep it going
Thanks for following along Rob!


@MrThreeSixtee - kennknee - Training and Supp Log - 03/26/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, sample of Ronnie Coleman’s Myoblitz and Testogen], 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 Crestwood
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 BENCH PRESS
My version of HEAVY on the Bench Press 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

Bench Press
*rests were appr. 2:00
Set 1 – 140lbs x 10 reps (55% of 1RM)
Set 2 – 150lbs x 10 reps (60% of 1RM)
Set 3 – 175lbs x 5 reps (70% of 1RM)
Set 4 – 200lbs x 5 reps (80% of 1RM)
Set 5 – 225lbs x 5 reps (90% of 1RM)


Accessory Lifts

Low Incline DB Press
*rest of 2:00
Set 1 – 70’s x 10 reps
Set 2 – 75’s x 10 reps
Set 3 – 80’s x 10 reps
Set 4 – 85’s x 10 reps
Set 5 – 90’s x 10 reps


Cable Crossover
*1:30 rests
Set 1 – 96lbs x 10 reps
Set 2 – 96lbs x 10 reps
Set 3 – 96lbs x 10 reps
Set 4 – 96lbs x 10 reps
Set 5 – 96lbs x 10 reps


Decline Smith Press
*1:30 rests
Set 1 – 200lbs x 8 reps
Set 2 – 170lbs x 10 reps
Set 3 – 170lbs x 10 reps
Set 4 – 170lbs x 10 reps
Set 5 – 170lbs x 9 reps

FINISHER
Push Ups – amap = 22 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:
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Last edited by kennknee; 03-27-2013 at 09:11 PM.
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Old 03-27-2013, 08:51 PM   #87
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Old 03-28-2013, 11:31 AM   #88
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Love the Work out Kenn....I dont remember if I asked this but what made you decide to create your own box set?
__________________
MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 03-28-2013, 11:52 AM   #89
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Quote:
Originally Posted by RobMoriRB View Post
Love the Work out Kenn....I dont remember if I asked this but what made you decide to create your own box set?
That is an excellent question Rob. I think what it came down to, is that I am a nerd to the "process". I have only been lifting for a couple years, but in that couple years I have learned sooooooo many things. That still means that I am newbie, fresh meat, and I have certain things that I need to learn to do correctly before I just try to go out there and "lift heavy things". The beauty of sort-of going back to the basics is that is good for relative newbies, but it's also effective for very expereinced lifters as well because everything is based off of 1RM percentages.

I have essentially wittled everything that I know down into a simple, progressive program. It's built on the foundations of the 4 major lifts, which I think is of utmost importance, and it breaks down the kind of training, or protocol in which you train those different lifts. Instead of saying, I'm going to do a "power" program for the next 4 weeks, then maybe work on my form for awhile, or maybe I should work on my explosiveness. This program does all those things. I wanted a comprehensive, long(er) term plan that I know I (and therefore other people) can follow. It's 4 months broken into three phases or volumes. The Main Lifts stay rather constant and it's accessory lifts that change. In that way, the program can also be adapted to meet specific injury issues. It is geared toward simply being the best ATHLETE you can be.

I will have tons more written information as the process goes along. I really am just working through all the workout stuff right now, and I'm making tweaks all the time. So far, it's been a huge success, in that, I already feel like my form has improved by actually stepping back the weight on certain days to focus on that. I feel like the mind-muscle connection has increased 10-fold on some things. As I learn to trust the research, trust the training, I can apply the right technique and intensity that is needed for each week. I LOVE THAT about it. It's like seeing the trees and the forest at the same time.
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Old 04-01-2013, 02:44 PM   #90
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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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