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Old 03-11-2013, 04:28 PM   #61
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Originally Posted by kennknee View Post
He is a funny dude. He even gave us a "Yeah Buddy."
It's too bad he doesn't do more videos. A video channel would be epic.
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Old 03-11-2013, 05:06 PM   #62
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@MrThreeSixtee - kennknee - Training and Supp Log - 03/10/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade, 1 micro scoop of Agmatine, and 5g creatine



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

Intra Supp: Infinite Force – Grape



Stats
Weight: 187.0
Location: Anytime Fitness
Mood: Average
Length: 70 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.





ARMS ASSAULT
This is the HEAVY training protocol for Arms.

Description:
On most muscle groups, the “HEAVY” day will resemble a Wendler’s 5/3/1 workout, but since bi’s, tri’s, and forearms are smaller muscles, they require a liitle more finesse than the other larger muscle groups. Each exercise is intended to be done to a rep range of 6-8 for near failure.

Main Bicep Lift

EZ Bar Preacher Curl
*60 second rests between sets
Set 1 – 60lbs x 8 reps (warm up)
Set 2 – 80lbs x 8 reps (warm up)
Set 3 – 90lbs x 8 reps (65% 1RM)
Set 4 – 105lbs x 6 reps (75% 1RM)
Set 5 – 120lbs x 6 reps (85% 1RM)

Main Tricep Lift

Close Grip Bench
*120 second rests between sets
Set 1 – 100lbs x 8 reps (warm up)
Set 2 – 135lbs x 8 reps (warm up)
Set 3 – 150lbs x 8 reps (65% 1RM)
Set 4 – 170lbs x 8 reps (75% 1RM)
Set 5 – 195lbs x 6 reps (85% 1RM)


Accessory Bicep Lift

Hammer Curl
*90 second rests between sets
Set 1 – 50’s x 8 reps
Set 2 – 50’s x 8 reps
Set 3 – 55’s x 7 reps
Set 4 – 55’s x 7 reps
Set 5 – 55’s x 7 reps

Accessory Tricep Lift

Weighted Dips
*60 second rests between sets
Set 1 – +40lbs x 8 reps
Set 2 – +40lbs x 8 reps
Set 3 – +40lbs x 8 reps
Set 4 – +50lbs x 8 reps
Set 5 – +50lbs x 7 reps


Accessory Forearm Lifts

Reverse Cable Curl
*60 second rests between sets
Set 1 – 77lbs x 8 reps
Set 2 – 82lbs x 8 reps
Set 3 – 82lbs x 8 reps
Set 4 – 82lbs x 7 reps
Set 5 – 82lbs x 7 reps

Simulated Rope Climb
*90 second rests between sets
Set 1 – seated
Set 2 – seated
Set 3 – seated
Set 4 – seated
Set 5 – seated

Cool down and stretching
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Old 03-11-2013, 05:38 PM   #63
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Awesome time at the Arnold you had!

The Box is looking more and more brutal.All kinds of gains!
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Old 03-12-2013, 10:08 AM   #64
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KennKnee and his very own box set doing some impressive work
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Old 03-13-2013, 10:40 AM   #65
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@MrThreeSixtee - kennknee - Training and Supp Log - 03/11/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade, 1 micro scoop of Agmatine, and 5g creatine



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

Intra Supp: Infinite Force – Grape



Stats
Weight: 187.0
Location: Anytime Fitness
Mood: Average
Length: 70 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.





SPEED SQUATS
This workout is intended to use DYNAMIC EFFORT training protocol for Quads.

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

Back Squat
*resting only the time it takes my partner to do his set
Set 1 – 175lbs x 2 reps (55% of 1RM)
Set 2 – 175lbs x 2 reps (55% of 1RM)
Set 3 – 175lbs x 2 reps (55% of 1RM)
Set 4 – 175lbs x 2 reps (55% of 1RM)
Set 5 – 175lbs x 2 reps (55% of 1RM)
Set 6 – 175lbs x 2 reps (55% of 1RM)
Set 7 – 175lbs x 2 reps (55% of 1RM)
Set 8 – 175lbs x 2 reps (55% of 1RM)
Set 9 – 175lbs x 2 reps (55% of 1RM)
Set 10 – 175lbs x 2 reps (55% of 1RM)
Set 11 – 175lbs x 2 reps (55% of 1RM)
Set 12 – 175lbs x 2 reps (55% of 1RM)


Accessory Lifts

Deep Leg Press
*resting only the time it takes my partner to do his set
Set 1 – 570lbs x 12 reps
Set 2 – 600lbs x 12 reps

Front Squat
*resting only the time it takes my partner to do his set
Set 1 – 135lbs x 12 reps
Set 2 – 135lbs x 12 reps

Standing Calf Raises
*resting only the time it takes my partner to do his set
Set 1 – 300lbs x 12 reps
Set 2 – 300lbs x 12 reps


Finisher

Stability Ball Crunches –-> amap = 133 reps


Cool down and stretching
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Old 03-13-2013, 05:23 PM   #66
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@MrThreeSixtee - kennknee - Training and Supp Log - 03/12/2013

PWO Supp – 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: Infinite Force – Grape



Stats
Weight: 187.4
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.





ECCENTRIC BENCH
This workout is intended to use negatives or eccentric training protocol for Chest.

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

Flat Bench Medium Grip Bench Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 100lbs x 7 reps (40% of 1RM)
Set 2 – 100lbs x 7 reps (40% of 1RM)
Set 3 – 100lbs x 7 reps (40% of 1RM)
Set 4 – 100lbs x 7 reps (40% of 1RM)
Set 5 – 100lbs x 7 reps (40% of 1RM)


Accessory Lifts

Low Incline DB Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 35’s x 7 reps
Set 2 – 40’s x 7 reps
Set 3 – 50’s x 7 reps
Set 4 – 50’s x 7 reps
Set 5 – 50’s x 7 reps

Cable Crossover
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 82lbs x 7 reps
Set 2 – 82lbs x 7 reps
Set 3 – 82lbs x 7 reps
Set 4 – 82lbs x 7 reps
Set 5 – 82lbs x 7 reps

Decline Smith Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 110lbs x 7 reps
Set 2 – 110lbs x 7 reps
Set 3 – 110lbs x 7 reps
Set 4 – 110lbs x 7 reps
Set 5 – 110lbs x 7 reps

Cool down and Stretching
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Old 03-13-2013, 10:52 PM   #67
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Keep smashing it hombre. How have the DOMs been from the negatives.
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Old 03-14-2013, 05:40 PM   #68
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Quote:
Originally Posted by BendtheBar View Post
Keep smashing it hombre. How have the DOMs been from the negatives.
The negatives made me REALLY sore yesterday, feeling it a little today. I'll tell you what though, it was the speed squats on Monday that I have been feeling for 3 days!
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Old 03-14-2013, 05:43 PM   #69
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@MrThreeSixtee - kennknee - Training and Supp Log - 03/13/2013

PWO Supp – 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: Infinite Force – Grape



Stats
Weight: 187.2
Location: Anytime Fitness
Mood: Average
Length: 70 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 - PUSH PRESS
This workout is intended to do large amounts of reps with increasing or decreasing weight and corresponding rest.

Description:
Let me tell you 40 reps of anything is dang hard. I’ll admit, the weight doesn’t sound like a lot here, that many reps, I was at or near failure getting toward the end. That’s for dang sure.


Main Lift

Barbell Push Press
*I did progressively shorter rest time as the number of reps went down.
Set 1 – 60lbs x 40 reps (30% of 1RM)
Set 2 – 85lbs x 30 reps (40% of 1RM)
Set 3 – 105lbs x 20 reps (50% of 1RM)
Set 4 – 125lbs x 10 reps (60% of 1RM)
Set 5 – 135lbs x 5 reps (65% of 1RM)


Accessory Lifts

Behind the Neck Smith Press
*The key here is to really control it. That’s why I do Smith machine. Lots of people hate on the BNP, but I like it.
Set 1 – 120lbs x 5 reps
Set 2 – 110lbs x 10 reps
Set 3 – 90lbs x 15 reps
Set 4 – 80lbs x 20 reps
Set 5 – 70lbs x 25 reps

Seated DB Arnold Press
*I like this for the front delts.
Set 1 – 50’s x 5 reps
Set 2 – 45’s x 10 reps
Set 3 – 35’s x 15 reps
Set 4 – 25’ss x 20 reps
Set 5 – 20’s x 25 reps

Barbell Shrug
*I used the hooks and smith machine on this, I think I can do more weight, but with it at the end of the workout, it's killer.
Set 1 – 300lbs x 5 reps
Set 2 – 275lbs x 10 reps
Set 3 – 250ibs x 15 reps
Set 4 – 225lbs x 20 reps
Set 5 – 200lbs x 25 reps

FINISHER
Side DB Lateral Raises with only 15’s – as many as possible though = 28 total reps
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Last edited by kennknee; 03-14-2013 at 10:47 PM.
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Old 03-14-2013, 10:23 PM   #70
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Originally Posted by kennknee View Post
The negatives made me REALLY sore yesterday, feeling it a little today. I'll tell you what though, it was the speed squats on Monday that I have been feeling for 3 days!
I bet.

You guys are in the M&S store, correct?
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