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11-24-2012, 11:08 PM
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#51 (permalink) | ||||||||
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muscle_g
is training for that PR total!!
Senior Member
Max Brawn
Join Date: May 2010
Location: South Carolina
Posts: 1,190
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
My Mood:
Reputation: 14829
  
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__________________
Train Hardcore!!!!  Best Lifts 625/450/500 Geared 405/315/475 Raw Training log http://muscleandbrawn.com/forums/tra...fting-log.html |
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11-25-2012, 12:22 AM
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#52 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,332
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1672947
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Strong and long!
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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12-03-2012, 06:49 PM
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#53 (permalink) | ||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
Max Brawn
Join Date: Jul 2009
Location: Michigan
Posts: 7,941
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
My Mood:
Reputation: 73265
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So I am going to The Arnold in 2013 and need to be in top shape. I got things dialed in, set and ready to go. Diet-CHECK, Training-CHECK, Winning Supplements-CHECK CHECK CHECK!
Switching it up to a program by Derek "Beast" Charlebois called AGS-10 (All Growth Stimuli) and it was inspired by Dorian Yates' HIT training system. Cliff notes: Volume Blast 5-10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your volume blast is done. Rep Blast 1 set of 20-30 reps. Choose an exercise that allows you to keep constant tension on the targeted muscle. Warming Up I recommend starting with 5-10 minutes of cardio to increase your body temperature and get blood flowing throughout your body. For your weight training I recommend 2-4 warm-up sets before the first exercise for a muscle group and then 1 "feel set" with 50% of the weight you are planning on doing for all other exercises for that muscle group. The feel set should not be taken to failure and should not be exhaustive, just a set to prepare you physically and mentally for that exercise and heavier weight. Training Periodization 3 Weeks completing one-all-out-set + intensity techniques per exercise and volume/rep blasts. 1 Week completing just one-all-out-set per exercise with no intensity techniques and rep blasts only. Repeat So there you have it!! Let's get it!
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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1 members found this post helpful.
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12-03-2012, 06:51 PM
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#54 (permalink) | ||||||||
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Hunterace
has a headache!!!
BACON & BOOBIES!!!
Max Brawn
Join Date: Oct 2012
Location: Packer Country
Posts: 4,353
Training Exp: 1+ year, this time around
Training Type: Powerlifting
Fav Exercise: Sumo Deads & Power Shrugs
Fav Supp: Bacon
My Mood:
Reputation: 400669
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Solid plan! Hugeness here we come!
__________________
~~~Second Amendment~~~ A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed. ~~~2 Chronicles 15:7 ~~~ But as for you, be strong and do not give up, for your work will be rewarded. !!!MY HEAD HURTS!!!  My Training Log http://muscleandbrawn.com/forums/tra...tml#post319555 |
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1 members found this post helpful.
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12-03-2012, 07:02 PM
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#55 (permalink) | ||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
Max Brawn
Join Date: Jul 2009
Location: Michigan
Posts: 7,941
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
My Mood:
Reputation: 73265
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Today's food: Day One Meal 1: 1/2 cup oatmeal (dry amount) made with water 1/2 cup strawberries 6 egg whites cooked with 1 yolk Meal 2: 1 cup green vegetables 6 oz. chicken breast Meal 3: Tuna sandwich , 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, romaine lettuce Meal 4: Protein shake made w/ 30 g whey protein Meal 5: 6 oz. Tilapia, Small salad 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup cauliflower 1,817 calories, 240 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber Training: Monday: Chest/Calves Incline Bench Press: 1 set to failure within 4-10 reps 4WU 20x10, 30x10, 45x10x2 - 60x10 Flat Dumbbell Press Or Machine Press: 1 set to failure within 4-10 reps 90x9 Incline Dumbbell Flyes: 1 set to failure within 4-10 reps 45x10 Cable Crossovers: 5-10 sets of 10 reps or 1 set of 20-30 reps 50x10x8 sets 50x8 Total 9 Sets Standing Calf Raise: 1 set to failure within 4-10 reps 275x10 Seated Calf Raise: 5-10 sets of 10 reps or 1 set of 20-30 reps 90x10x10 Supplements: Preworkout: 2 HBM EFX Test Charge 1 EFX Tribulus 2 EFX Kre-Alkalyn Pro 1 EFX Nytric Pro 1/2 scoop Orange Kotic 1 TBLSP LG5 (Glutamine) Intra: 1/2 scoop Orange Kotic mixed with 1 scoop Karbolyn Post: 30 grams NF Pro Whey 2 caps Kre-Alkalyn 1 TBLSP LG5 (Glutamine)
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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12-03-2012, 08:18 PM
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#56 (permalink) | ||||||||
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MikeM
has no status.
Senior Member
Max Brawn
Join Date: Feb 2011
Location: Richmond, VA
Posts: 2,862
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 188438
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Nice work Rip! Looks like you got everything down to a science.
The Arnold will be awesome.
__________________
I am Anton Zdravko Martin! Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197) Best gym lifts: Sq 375, Bench 275 (pause), DL 370 @205 or less Goals: 3/4/5 Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240 Hack away at anything which isn't essential. Do what you love, and do it often. Fazc. |
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12-04-2012, 06:53 PM
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#57 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,332
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1672947
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Looking good buddy. Is that glutamine a flavored powder?
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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12-04-2012, 08:00 PM
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#58 (permalink) | ||||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
Max Brawn
Join Date: Jul 2009
Location: Michigan
Posts: 7,941
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
My Mood:
Reputation: 73265
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Quote:
Quote:
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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1 members found this post helpful.
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12-06-2012, 02:32 PM
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#59 (permalink) | ||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
Max Brawn
Join Date: Jul 2009
Location: Michigan
Posts: 7,941
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
My Mood:
Reputation: 73265
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Tuesday: Delts/Traps/Deadlift
Deadlift: 1 set to failure within 4-10 reps 4 WU- 45x12, 95x12, 135x12, 185x12 225x10 Dumbbell Shoulder Press: 1 set to failure within 4-10 reps 60x10 Dumbbell Side Lateral: 1 set to failure within 4-10 reps 45x5 One-Arm Lateral: 5-10 sets of 10 reps or 1 set of 20-30 reps 20x10x7 20x8 Barbell Shrug: 1 set to failure within 4-10 reps 235x10 Dumbbell Shrug: 5-10 sets of 10 reps or 1 set of 20-30 reps 95x10x10 Nutrition: Day Two Meal 1: 1 medium bagel with 2 tbsp. natural peanut butter 6 egg whites cooked with 1 yolk Meal 2: 1 cup brown long-grain rice (cooked amount) 1 cup green veggies 6 oz. chicken breast Meal 3: 1 cup green veggies 5 oz. lean steak Meal 4: Protein shake made w/ 35 g whey protein and water Meal 5: 6 oz. lean fish 1 cup broccoli 1,959 calories, 240 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber Supplements: Preworkout: 2 HBM EFX Test Charge 1 EFX Tribulus 2 EFX Kre-Alkalyn Pro 1 EFX Nytric Pro 1/2 scoop Orange Kotic 1 TBLSP LG5 (Glutamine) Intra: 1/2 scoop Orange Kotic mixed with 1 scoop Karbolyn Post: 30 grams NF Pro Whey 2 caps Kre-Alkalyn 1 TBLSP LG5 (Glutamine)
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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12-06-2012, 02:44 PM
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#60 (permalink) | ||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
Max Brawn
Join Date: Jul 2009
Location: Michigan
Posts: 7,941
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
My Mood:
Reputation: 73265
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Wednesday: OFF
Nutrition: Meal 1: 1/2 cup oatmeal made with water 6 egg whites cooked with 1 yolk 1 piece fruit Meal 2: 1 cup green veggies 8 oz. chicken breast Meal 3: 1 cup green veggies 6 oz. lean steak Large baked potato with skin Meal 4: Low-carb, low-sugar protein bar - homemade  Meal 5: Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli,2 mushrooms, fresh salsa 1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber Thursday: Back Bent Over Row: 1 set to failure within 4-10 reps 4 WU 45x12, 65x12, 95x12, 135x12 185x9 Reverse Grip Lat-Pulldowns: 1 set to failure within 4-10 reps 180x10 One-Arm Dumbbell Row: 1 set to failure within 4-10 reps 95x8 Seated Cable Row: 1 set to failure within 4-10 reps 140x10 Straight-Arm Pulldowns: 5-10 sets of 10 reps or 1 set of 20-30 reps 90x10x8 90x7 Chest Supported Rear Dumbbell Lateral: 1 set to failure within 4-10 reps 20x10 Nutrition: Day Four Meal 1: 1 cup whole-grain cereal 1 cup 1% milk 1 piece fruit 1 Tbsp. peanut butter Meal 2: Large baked potato with skin 1 cup green veggies 6 oz. chicken breast Meal 3: Large baked potato with skin 1 cup green veggies 6 oz. lean steak Meal 4: Protein shake made w/ 30g whey protein Meal 5: 16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo 6-8 stalks asparagus 1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber Supplements: Preworkout: 2 HBM EFX Test Charge 1 EFX Tribulus 2 EFX Kre-Alkalyn Pro 1 EFX Nytric Pro 1/2 scoop Orange Kotic 1 TBLSP LG5 (Glutamine) Intra: 1/2 scoop Orange Kotic mixed with 1 scoop Karbolyn Post: 30 grams NF Pro Whey 2 caps Kre-Alkalyn 1 TBLSP LG5 (Glutamine)
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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