kennknee's Training Log - constr crit welcome

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 02/25/2013

PWO Supp – 2 scoops of Jugg HP - Pink Lemonade



Intra Supp: Infinite Force – Grape



Stats
Weight: 186
Location: Anytime Fitness
Mood: Above Average
Length: 75 minutes






ECCENTRIC SQUAT

Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*Another beta test of this program that I wrote. The eccentric days or FORM days will consist of sets of 10 with a 10 second negative/eccentric phase count.

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. Used a 14 " box on the Squat for a slight pause at the bottom. Yowser.


Main Lift

Low Box - Barbell Back Squat
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 125lbs x 5 reps (40% of 1RM)
Set 2 – 125lbs x 5 reps (40% of 1RM)
Set 3 – 125lbs x 5 reps (40% of 1RM)
Set 4 – 125lbs x 5 reps (40% of 1RM)
Set 5 – 125lbs x 5 reps (40% of 1RM)
Probably doesn’t sound like much, but OMG, the 10 second all the way down, then pause and up is amazingly effective.


Accessory Lifts

Deep Leg Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 400lbs x 10 reps
Set 2 – 400lbs x 10 reps
Set 3 – 400lbs x 10 reps
Set 4 – 400lbs x 10 reps
Set 5 – 400lbs x 10 reps

Front Squat
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 95lbs x 5 reps
Set 2 – 95lbs x 5 reps
Set 3 – 95lbs x 5 reps
Set 4 – 95lbs x 5 reps
Set 5 – 95lbs x 5 reps

Standing Calf Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
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

Finisher
Stability Ball Crunches – amap = 115 reps

[BendtheBar]

How have the DOMS been with those negatives?

[kennknee]

Originally Posted by BendtheBar

How have the DOMS been with those negatives?

You know, the quads are feeling pretty good actually. My calves are freakin out on me. Every step!!!

Already feeling some DOMS from chest work - repeititon yesterday!!!


@MrThreeSixtee - kennknee - Training and Supp Log - 02/26/2013

PWO Supp – 2 scoops of Jugg HP - Pink Lemonade



Intra Supp: Infinite Force – Grape



Stats
Weight: 186.2
Location: Anytime Fitness
Mood: Above Average
Length: 75 minutes






TURN UP THE VOLUME - BENCH

Still testing out workouts I wrote for my upcoming program I’m calling THE BOX SET.
* The REPETITION days are all about high reps and progressive stress to the muscle. Loosely based on Kris Gethin’s DTP – Dynamic Transformation Principles. This workout was SUPER EFFECTIVE.

Description:
Let me tell you high volume is high volume no matter how much weight. Done right it’s even more great. I feel like I’ll do a little more when I do this workout during the program, but not by much. I was gassed by the declines!


Main Lift

Medium Grip Bench Press
*rest times started at 60 seconds and went to 120.
Set 1 – 95lbs x 40 reps (40% of 1RM)
Set 2 – 115lbs x 30 reps (45% of 1RM)
Set 3 – 135lbs x 20 reps (55% of 1RM)
Set 4 – 160lbs x 10 reps (65% of 1RM)
Set 5 – 185lbs x 5 reps (75% of 1RM)


Accessory Lifts

Low Incline DB Press
*rest times were roughly 90 seconds.
Set 1 – 55’s x 5 reps
Set 2 – 50’s x 10 reps
Set 3 – 45’s x 15 reps
Set 4 – 40’s x 20 reps
Set 5 – 35’s x 25 reps

Cable Cross Over
*Rest times were roughly 60 seconds.
Set 1 – 88lbs x 5 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

Decline Smith Bench Press
*had to rest pause a couple of the sets. I was worn out.
Set 1 – 200lbs x 5 reps
Set 2 – 190lbs x 10 reps
Set 3 – 150lbs x 15 reps
Set 4 – 135lbs x 20 reps
Set 5 – 110lbs x 25 reps

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 02/22/2013

PWO Supp – 2 scoops of Jugg HP - Pink Lemonade



Intra Supp: Infinite Force – Grape



Stats
Weight: 186
Location: Anytime Fitness
Mood: Average
Length: 75 minutes






PUSH PRESS WITH THE BEST

Last test workout for my upcoming program I’m calling THE BOX SET.
*The HEAVY day for each muscle group in this program is loosely based on Wendler’s 5/3/1. I’ll cycle through different lifting protocols and goals, similar to the Cube workout. Each week, depending on the day, I'll have form work, repetition work, heavy, dynamic effort, and eccentric. I just feel like the next 4 months are gonna be so freakin awesome!

Description:
5 total sets, 2 Warm Up sets at 10 reps and then 3 working sets at 65%, 75%, and 85%. Then the Accessory Lifts I did 5 sets of 10 with a Finisher.


Main Lift

Barbell Deadlift – mixed grip
*rest times were 120 seconds.
Set 1 – 115lbs x 10 reps (Warm Up)
Set 2 – 115lbs x 10 reps (Warm Up)
Set 3 – 135lbs x 5 reps (65% of 1RM)
Set 4 – 155lbs x 5 reps (75% of 1RM)
Set 5 – 175lbs x 5 reps (85% of 1RM)


Accessory Lifts

Behind the Neck Smith Presses
*rest times were 90 seconds.
Set 1 – 90lbs x 10 reps
Set 2 – 90lbs x 10 reps
Set 3 – 90lbs x 10 reps
Set 4 – 90lbs x 10 reps
Set 5 – 90lbs x 10 reps

Seated Arnold Press
*rest times were 60 seconds.
Set 1 – 45’s x 10 reps
Set 2 – 45’s x 10 reps
Set 3 – 45’s x 10 reps
Set 4 – 45’s x 10 reps
Set 5 – 45’s x 10 reps

Barbell Shrugs
*rest times were 90 seconds.
Set 1 – 300lbs x 10 reps
Set 2 – 300lbs x 10 reps
Set 3 – 300lbs x 10 reps
Set 4 – 300lbs x 10 reps
Set 5 – 300lbs x 10 reps

FINISHER
Side Lateral Raises with 15lbs – to fatigue = 34 total reps

[kennknee]

It's been a weird week coming off my trip to the Arnold. I kind of planned it to be a deload/prep week to start my new program on SUNDAY. So, I played volleyball on Monday, then took Tuesday off. This morning I did 30 minutes of elliptical and then 30 minutes of stretching and foam rolling. All that time in the car (about 8 hours each way), and running the 5K. I guess I've just felt tight and needed the rest.

Here's a photo of me during the race. It was flippin cold, and I couldn't get a full breath, which didn't feel good.




I think I look more like a football player than a runner, and I believe that's not such a bad thing

I finished in 22:34. Didn't meet my goal, but not shabby given the weather conditions.

[BendtheBar]

Looking fit and muscular man. Keep killing it.

[kennknee]

Thanks for the comp Steve.


It was definitely a great weekend, just hanging out with some friends.



And also getting to hang out at the Infinite Labs booth!

[kennknee]

@MrThreeSixtee - Training and Supp Log - 03/08/2013


One last workout before I begin my program THE BOX SET on Sunday!!!

Stats
Weight: 186.7
Location: Anytime Fitness
Mood: Average
Length: 1 hour 0 minutes

PWO Supp - Juggernaut HP Pink Lemonade

Intra Supp: Infinite Force


WOD - TWENTY PIECES OF ANGIE

20 rounds of 5 Pull Ups, 5 Push Ups, 5 Sit Ups, and 5 Butt-to-Ball Squats
*was very intrigued by the Crossfit competitions at the Arnold. Even if I don't think I agree with some techniques, if nothing else, I have to admit, it's right up my alley in terms of competitions and functional training.

Description:
This particular circuit is comprised of medium grip overhand pull ups, medium width pushups, full situps, and bodyweight squats where I used a 14" ball to lower down to. I completed all 20 rounds consecutively with no rest.


TOTAL time: 19:13

[BendtheBar]

I have an envy. I never got to meet big Ron.

[kennknee]

He was so awesome. We were literally next in line to meet him, and that's when Arnold's people came up, clearing the way for Arnold to come walking "through the crowd", and as crazy as the Expo is, everything just stops. Of course, Ronnie has a good time with this as people are just stuck where they are. We weren't going anywhere for a litle while. I told him, I guess he's gonna have to get his own EXPO, and he joked that he just might. Knowing he's kind of a prankster, I also asked him what is best prank was. He told me about this guy that works in his office who was eating an effing salad at lunch, and Ronnie, snuck up behind him with a Megaphone and started barking in his ear. There were utensils, food and salad flying everywhere,!!! He is a funny dude. He even gave us a "Yeah Buddy."