kennknee's Training Log - constr crit welcome

[kennknee]

Originally Posted by BendtheBar

I bet.

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

Got the video fixed.

Yeah, we are in the M&S Store. About a dozen items. Obviously, there are tons more, like all of our new test boosters like Cyclo Test, Cyclo Dex, Cyclo Tren, and Dagger that I would love to see there and think that would go over well with the MaB crowd.

You can see more about them at infinitelabs.com

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/15/2013

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.

WINGS AND HAMMIES

Description:
5 total sets, 2 Warm Up sets at 5 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 – hooks
*rest times were 120 seconds.
Set 1 – 185lbs x 5 reps (Warm Up)
Set 2 – 185lbs x 5 reps (Warm Up)
Set 3 – 215lbs x 5 reps (65% of 1RM)
Set 4 – 245lbs x 5 reps (75% of 1RM)
Set 5 – 275lbs x 5 reps (85% of 1RM)


Accessory Lifts

Pullups
*rest times were 60 seconds.
Set 1 – BW x 10 reps (overhand grip)
Set 2 – BW x 10 reps (crossfit kipping)
Set 3 – BW x 8 reps (overhand grip)
Set 4 – BW x reps (neutral grip)
Set 5 – BW x 10 reps (neutral grip)

Wide Grip Straight Arm Pulldown
*rest times were 60 seconds.
Set 1 – 120lbs x 10 reps
Set 2 – 120lbs x 10 reps
Set 3 – 120lbs x 10 reps
Set 4 – 120lbs x 10 reps
Set 5 – 120lbs x 10 reps


Seated Cable Row
*rest times were 90 seconds.
Set 1 – 140lbs x 10 reps
Set 2 – 140lbs x 10 reps
Set 3 – 140lbs x 10 reps
Set 4 – 140lbs x 10 reps
Set 5 – 140lbs x 10 reps

FINISHER
Bodyweight Squats down to a 14” ball – to fatigue = 87 total reps!

[kennknee]

This one is for you Steve, Ronnie Coleman does have his own Youtube channel.

[BendtheBar]

Originally Posted by kennknee

This one is for you Steve, Ronnie Coleman does have his own Youtube channel.

Thanks. Not sure how I missed that.

[BendtheBar]

Originally Posted by kennknee

Got the video fixed.

Yeah, we are in the M&S Store. About a dozen items. Obviously, there are tons more, like all of our new test boosters like Cyclo Test, Cyclo Dex, Cyclo Tren, and Dagger that I would love to see there and think that would go over well with the MaB crowd.

You can see more about them at infinitelabs.com

Just wondering how we can work with you to get more exposure over there.

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/17/2013


Pre Workout Supp Stack: 1 sccop 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: Infinite Force – Grape



Stats
Sleep: 4 hours
Location: Anytime Fitness
Mood: Average
Length: 60 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 BUILT FOR SPEED
This workout is intended to use DYNAMIC EFFORT training protocol for ARMS.

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 Bicep Lift

Preacher Curl
*rest times were only as long as my partner’s set.
Set 1 – 70lbs x 3 reps (55% of 1RM)
Set 2 – 70lbs x 3 reps (55% of 1RM)
Set 3 – 70lbs x 3 reps (55% of 1RM)
Set 4 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)
Set 5 – 70lbs x 3 reps (55% of 1RM)

Cloase Grip Bench
*rest times were only as long as my partner’s set.
Set 1 – 125lbs x 3 reps (55% of 1RM)
Set 2 – 125lbs x 3 reps (55% of 1RM)
Set 3 – 125lbs x 3 reps (55% of 1RM)
Set 4 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)


Accessory Lifts

Hammer Curl
*rest times were only as long as my partner’s set.
Set 1 – 35’s x 12 reps
Set 2 – 35’s x 12 reps
Set 3 – 35’s x 12 reps

Weighted Dips
*rest times were only as long as my partner’s set.
Set 1 - +30lbs x 10 reps
Set 2 – +30lbs x 10 reps
Set 3 – +30lbs x 10 reps


Reverse Cable Curl
*rest times were only as long as my partner’s set.
Set 1 – 66lbs x 12 reps
Set 2 – 66lbs x 12 reps
Set 3 – 66lbs x 12 reps

Simulated Rope Climbing
Set 1 – seated
Set 2 – standing
Set 3 – two hand

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

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/18/2013


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: 8.5 hours
Location: Anytime Fitness
Mood: Average
Length: 100 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.

THE ONLY TIME SQUATS ARE NEGATIVE
This workout is intended to use negatives or eccentric training protocol for Squats.

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. I honestly wanted to puke during the front squats.




Main Lift

Barbell Back Squat
*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

Leg Press
*10 count negatives
Set 1 – 480lbs x 7 reps
Set 2 – 480lbs x 7 reps
Set 3 – 480lbs x 7 reps
Set 4 – 480lbs x 7 reps
Set 5 – 480lbs x 7 reps


Front Squats
*10 count negatives
Set 1 – 115lbs x 7 reps
Set 2 – 115lbs x 7 reps
Set 3 – 115lbs x 7 reps
Set 4 – 115lbs x 7 reps
Set 5 – 115lbs x 7 reps


Standing Calf Raises
*10 count negatives
Set 1 – 200lbs x 7 reps
Set 2 – 200lbs x 7 reps
Set 3 – 200lbs x 7 reps
Set 4 – 200lbs x 7 reps
Set 5 – 200lbs x 7 reps

FINISHER
Circuit 1 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank
Circuit 2 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank
Circuit 3 – Dragon Flys x 7, Hanging Knee Raises x 14, 1:00 plank


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

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 03/19/2013


Pre Workout Supp Stack: 1 sc0op 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: 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 THE BENCH
Loosely based on Kris Gethin’s DTP, we took it even a step further. Sorry no videos today.

Description:
We worked on fine tuning some form with the bench, and I think it’s working. The weight was moving easy, even the heavier it got.


Main Lift

Bench Press
*rest times were shorter as the weight got heavier.
Set 1 – 75lbs x 30 reps (30% of 1RM)
Set 2 – 100lbs x 20 reps (40% of 1RM)
Set 3 – 125lbs x 10 reps (50% of 1RM)
Set 4 – 150lbs x 5 reps (60% of 1RM)
Set 5 – 165lbs x 5 reps (65% of 1RM)
Set 6 – 185lbs x 5 reps (75% of 1RM)
Set 7 – 225lbs x 4 reps (90% of 1RM)


Accessory Lifts

Incline DB Press
*The rest times got longer as the reps increased.
Set 1 – 60’s x 5 reps
Set 2 – 50’s x 10 reps
Set 3 – 40’s x 15 reps
Set 4 – 30’s x 20 reps
Set 5 – 25’s x 25 reps
Set 6 – 25’s x 30 reps


Cable Crossover
*most muscular?
Set 1 – 110lbs x 5 reps
Set 2 – 94lbs x 10 reps
Set 3 – 77lbs x 15 reps
Set 4 – 66lbs x 20 reps
Set 5 – 55lbs x 30 reps


Decline Smith Machine Bench
*rested longer as reps increase just to allow my training partner to finish his set.
Set 1 – 175lbs x 5 reps
Set 2 – 160lbs x 10 reps
Set 3 – 135lbs x 15 reps
Set 4 – 110lbs x 20 reps
Set 5 – 90lbs x 30 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 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

[Cutty]

Good job man

[kennknee]

Originally Posted by Cutty

Good job man

Thanks Cutty! I gained 2.8lbs of lean muscle in the past 2 weeks, so I'm pretty pumped about that. Thanks for stopping in, hope you'll check back. If you have any questions, give me a shout!





@MrThreeSixtee - kennknee - Training and Supp Log - 03/20/2013


Pre Workout Supp Stack: 1 sc0op 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: 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 PUSH PRESS
My version of HEAVY on the Push Press (shoulder day) 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

Barbell Push Press
*rests were appr. 2:00
Set 1 – 95lbs x 10 reps (45% of 1RM)
Set 2 – 115lbs x 10 reps (60% of 1RM) tried behind-the-neck style
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 Press
*rest of 2:00
Set 1 – 120lbs x 9 reps
Set 2 – 110lbs x 10 reps
Set 3 – 110lbs x 10 reps
Set 4 – 110lbs x 10 reps
Set 5 – 110lbs x 10 reps


Seated Arnold Presses
*1:30 rests
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 Shrug
*1:00 rests
Set 1 – 295lbs x 10 reps
Set 2 – 295lbs x 10 reps
Set 3 – 295lbs x 10 reps
Set 4 – 200lbs x 10 reps
Set 5 – 200lbs x 10 reps

FINISHER
Slightly forward side lateral raises with 15’s – amap = 32 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