Post by beastfitness on Nov 4, 2013 15:19:51 GMT
This will be one of my training logs...name is Alex Kikel, owner of Beast Fitness (online training and nutritional consulting company) and currently in my Junior year at California University of Pennsylvania working towards my Bachelors in Sports Management: Wellness & Fitness before moving into my Master's Program where I will be focused my efforts on Performance Enhancement and Injury Prevention, ultimately leading me into my Doctorate program.
I work hard in every aspect of life and and push my body to the limit in EVERY. WAY. POSSIBLE...
Enough talking...TIME FOR THE GOOD STUFF...this morning's workout...
Monday - Lower MAX EFFORT (Hybrid Cycle) (1-5 rep range)
*NO BELTS on any days
Hybrid Daily Warm Ups 2
*Full ROM
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (50 x 12 on upperbody days / 40 x 20 on lowerbody days)
-10 wide grip pullups into incline db presses (25x10)
-close stance leg press (1 pps x 40 / 20 toes straight into 20 toes pointed out at 45 degrees)
-wide grip pulldowns (105x20) into incline db presses (25x10)
last week I hit 500 on squats for relatively easy singles...time for a double PR...475 was only ever hit for a single...I WANT THAT AS A DOUBLE!!!!!! LETS F#$KING ROCK!!!!!
Negative Neutral Spine Low Bar Back Squats (head down on negative, head up on positive, middle finger on second ring)- 4 sets of Singles/Doubles/Triples
Warm up
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
Normal (Single/Double)
475 x 2
3-5 Count Paused/Slight Pause in Hole
455 x 1
455 x 1
455 x 1
Timed Speed Work Singles (explosive as possible singles)
405 x 1
30 seconds
405 x 1
30 seconds
405 x 1
BLEW THAT SHYT UP!!! HIT PRS ON EVERY. DAMN. SET OF SQUATS!!! ALA BEN RICE WITH SPEED/TIMED WORK...NOW WE'RE WORKIN!!!!
Deloaded Sumo Deadlifts- 4 sets of Singles/Doubles/Triples
Normal
475 x 3
475 x 1
475 x 1
Timed Speed Work Singles (explosive as possible singles)
405 x 1
30 seconds
405 x 1
30 seconds
405 x 1
STRONGEST DEADLIFTS EVER...BY FAR!!!! FORM WAS SMOOTH AND I WAS RIPPIN IT OFF THE GROUND WITH BAD INTENTIONS!!! TIME TO STALK THESE WEIGHTS...PREDATOR!!!!
Slow Tempo Quad Sweep Partials - Close stance leg press (short ROM for quad sweeps with no glute/hamstring emphasis)- 4 sets of 3-5 reps
Toes Straight
2 100's + 23 plates x 5
2 100's + 23 plates x 5
Toes Pointed Out at 45 Degrees
2 100's + 23 plates x 5
2 100's + 23 plates x 5
Smith Machine Somersault squats (holding onto front of machine)- 2 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
230 x 4
230 x 4
CRUSHIN THESE QUAD SWEEPS!!!! YOU WANNA GROW...FORCE YOUR MUSCLES TO ADAPT!!!!! LBS UPON LBS UP IN HERE!!!! TIME TO COUGH BLOOD!!!!
Timed Weighted GHR (full ROM)- 3 sets of 2-5 reps
+12.5 x 2
10 second break
+12.5 x 2
10 second break
+12.5 x 2
Paused at top and bottom - Lying Leg curl- 3 sets of 3-5 reps
185 x 5
185 x 5
185 x 5
Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 3-5 reps
Lvl 18 x 3
Lvl 18 x 3
Lvl 18 x 3
IM NEVER GUNNA TAKE OFF MY CROWN!!!! CAUSE IM THE F#$KIN KIIIING!!!!!!
Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
4 plates + 2 10's x 4
4 plates + 2 10's x 4
4 plates + 2 10's x 4
Toes Striaght - 1.5 Reps Shortened
4 plates + 2 10's x 4
4 plates + 2 10's x 4
4 plates + 2 10's x 4
Machine leg press single straight leg calf press circuit- 3 sets of 3-5 reps
Toes Out
Lvl 10 x 4
5 count squeeze
Lvl 10 x 4
5 count squeeze
Lvl 10 x 4
5 count paused DB shrugs- 3 sets of 3-6 reps
140 x 3
140 x 3
140 x 3
Actions speak louder than words...I don't only talk a big game...I. F@$KING. PLAY. IT.
...Will update this log with my youtube channel, pictures, and videos once my posts are up...
I work hard in every aspect of life and and push my body to the limit in EVERY. WAY. POSSIBLE...
Enough talking...TIME FOR THE GOOD STUFF...this morning's workout...
Monday - Lower MAX EFFORT (Hybrid Cycle) (1-5 rep range)
*NO BELTS on any days
Hybrid Daily Warm Ups 2
*Full ROM
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (50 x 12 on upperbody days / 40 x 20 on lowerbody days)
-10 wide grip pullups into incline db presses (25x10)
-close stance leg press (1 pps x 40 / 20 toes straight into 20 toes pointed out at 45 degrees)
-wide grip pulldowns (105x20) into incline db presses (25x10)
last week I hit 500 on squats for relatively easy singles...time for a double PR...475 was only ever hit for a single...I WANT THAT AS A DOUBLE!!!!!! LETS F#$KING ROCK!!!!!
Negative Neutral Spine Low Bar Back Squats (head down on negative, head up on positive, middle finger on second ring)- 4 sets of Singles/Doubles/Triples
Warm up
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
Normal (Single/Double)
475 x 2
3-5 Count Paused/Slight Pause in Hole
455 x 1
455 x 1
455 x 1
Timed Speed Work Singles (explosive as possible singles)
405 x 1
30 seconds
405 x 1
30 seconds
405 x 1
BLEW THAT SHYT UP!!! HIT PRS ON EVERY. DAMN. SET OF SQUATS!!! ALA BEN RICE WITH SPEED/TIMED WORK...NOW WE'RE WORKIN!!!!
Deloaded Sumo Deadlifts- 4 sets of Singles/Doubles/Triples
Normal
475 x 3
475 x 1
475 x 1
Timed Speed Work Singles (explosive as possible singles)
405 x 1
30 seconds
405 x 1
30 seconds
405 x 1
STRONGEST DEADLIFTS EVER...BY FAR!!!! FORM WAS SMOOTH AND I WAS RIPPIN IT OFF THE GROUND WITH BAD INTENTIONS!!! TIME TO STALK THESE WEIGHTS...PREDATOR!!!!
Slow Tempo Quad Sweep Partials - Close stance leg press (short ROM for quad sweeps with no glute/hamstring emphasis)- 4 sets of 3-5 reps
Toes Straight
2 100's + 23 plates x 5
2 100's + 23 plates x 5
Toes Pointed Out at 45 Degrees
2 100's + 23 plates x 5
2 100's + 23 plates x 5
Smith Machine Somersault squats (holding onto front of machine)- 2 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
230 x 4
230 x 4
CRUSHIN THESE QUAD SWEEPS!!!! YOU WANNA GROW...FORCE YOUR MUSCLES TO ADAPT!!!!! LBS UPON LBS UP IN HERE!!!! TIME TO COUGH BLOOD!!!!
Timed Weighted GHR (full ROM)- 3 sets of 2-5 reps
+12.5 x 2
10 second break
+12.5 x 2
10 second break
+12.5 x 2
Paused at top and bottom - Lying Leg curl- 3 sets of 3-5 reps
185 x 5
185 x 5
185 x 5
Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 3-5 reps
Lvl 18 x 3
Lvl 18 x 3
Lvl 18 x 3
IM NEVER GUNNA TAKE OFF MY CROWN!!!! CAUSE IM THE F#$KIN KIIIING!!!!!!
Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
4 plates + 2 10's x 4
4 plates + 2 10's x 4
4 plates + 2 10's x 4
Toes Striaght - 1.5 Reps Shortened
4 plates + 2 10's x 4
4 plates + 2 10's x 4
4 plates + 2 10's x 4
Machine leg press single straight leg calf press circuit- 3 sets of 3-5 reps
Toes Out
Lvl 10 x 4
5 count squeeze
Lvl 10 x 4
5 count squeeze
Lvl 10 x 4
5 count paused DB shrugs- 3 sets of 3-6 reps
140 x 3
140 x 3
140 x 3
Actions speak louder than words...I don't only talk a big game...I. F@$KING. PLAY. IT.
...Will update this log with my youtube channel, pictures, and videos once my posts are up...