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Post by beastfitness on Jan 17, 2015 16:48:41 GMT
2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)*Auto-regulate bench *NO straps Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings TIME TO F#$KIN BENCH!!!!Flat Bench- X sets of Singles/Doubles/Triples Bar x 20 135 x 2 225 x 1 275 x 1 315 x 1 335 x 2 335 x 2 10 count pauses CG 245 x 4 Normal CG 315 x 1 MY PREVIOUS PR OF 335x2 FELT LIKE SPEED WORK...SO I DID 2 F#$KING SETS!!!!Rows- 3 sets FSFL w/ loose form 7 plates + 2.5 x 4 7 plates + 2.5 x 4 7 plates + 2.5 x 4 HS Incline- 3 sets FSFL w/ HARD contraction 4 plates + 25 x 4 4 plates + 25 x 4 4 plates + 25 x 4 PUSH OUT THE PAAAAIN!!!!DB side laterals- 4 sets Loose Form (AMRAP with 100's) 100 x 9 100 x 9 100 x 9 1.5 reps 45 x 2 Reverse Pec deck- 5 sets 150 x 5 160 x 5 170 x 5 180 x 5 190 x 5 NEARLY AT THE F#$KIN STACK!!!! KEEP IT COMIN!!!!!DB front raises- 3 sets 65 x 2 65 x 2 65 x 2 Tension Reps - Standing single arm twisting db curls- 5 set circuit 55 x 2 55 x 2 55 x 2 55 x 2 55 x 2 Single tricep press- 5 sets 60 x 5 70 x 2 70 x 2 70 x 2 70 x 2 SQUEEEEEEZE OUT EVERY BIT OF GROWTH ON EVERY F#$KIN REP!!!!!1.5 rep tension reps - DB behind head tricep extension- 4 sets FS 65 x 2 65 x 2 FL 65 x 2 65 x 2 5 count squeeze db shrugs- 3 sets 90 x 4 10 count hanging at sides 90 x 4 10 count hanging at sides 90 x 4 STOMPIN AROUND THIS F#$KIN GYM!!!!!!!High concentration curls- 4 sets Both 60 x 3 60 x 3 60 x 3 60 x 3 SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure Slow Tempo Reverse curl bar +20 ps x 3 3 3 3 Slow Tempo Normal 115 x 2 2 2 2 Gymnastic Hanging leg raise- 4 sets +25 x 3 +25 x 3 +25 x 3 +25 x 3 FINISH THIS WAR!!!!!Rope cable crunches- 4 sets 3-10 reps ss Bodyweighr leg raise circuit 130 x 8 into 5 x 3 130 x 8 into 5 x 3 130 x 8 into 5 x 3 Lat Pulldown- 2 sets LF Fully Lengthened Stack (290) x 4 Stack (290) x 4 SF Pulldowns 250 x 2 250 x 2 250 x 2 LOOKIN LIKE A F#$KIN TANK!!!! Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recovery is noticeably up for the past COUPLE days! Loving this!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Lemon Lime Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 18, 2015 17:11:04 GMT
3 Lower Hybrid - INTENT Focus (4-10 rep range)*Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM) Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings Had dinner with my girlfriend and her friends lastnight...got sick to my stomach...threw up twice and sh*t myself during this workout...why wouldn't I just go home?...BECAUSE I WONT F#$KING QUITIntent Reps - Seated Leg Curls- 6 sets of 8-10 reps Feet close 110 x 9 110 x 9 Feet wide 110 x 9 110 x 9 1.5 rep normal stance Shortened 85 x 9 Lengthened 85 x 9 Intent Reps - Extensions- 6 sets of 8-10 reps Feet close 110 x 9 110 x 9 Feet wide 110 x 9 110 x 9 1.5 rep normal stance Shortened 85 x 9 Lengthened 85 x 9 SQUEEZING HARDER THAN A F#$KIN VICE GRIP!!!! MORE INTENT IN ONE REP THAN IN YOUR ENTIRE F#$KIN WORKOUT!!!!!DEPTH WORK (reset reps) - Squats- 2 sets of 4-10 reps Normal Bar x 3 135 x 2 225 x 1 315 x 1 405 x 1 460 x 5 HULK MASH Sets (5-20 count pauses) 405 x 5 10 count pauses Conventional Deadlift- 3 sets 135 x 3 225 x 2 315 x 1 405 x 1 455 x 6 455 x 6 455 x 6 SMASHED SQUATS AND PULLED A CONVENTIONAL DEADLIFT PR!!!! I REFUSE TO LOSE!!!!Front squats- 2 sets of 4-10 reps 325 x 6 325 x 6 Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps 4 point paused 1.5 Reps with hard intra-rep contractions 16 plates + 2 25's x 8 16 plates + 2 25's x 8 16 plates + 2 25's x 8 16 plates + 2 25's x 8 BEYOND PUMPED!!!! BEYOND MOTIVATED!!!!Leg press calf press- 3 sets of 4-10 reps Knee bend with hard contractions at tops and bottoms 16 plates + 2 25's x 5 16 plates + 2 25's x 5 16 plates + 2 25's x 5 DEEP AS POSSIBLE - High Leg Press- 3 sets 10 count break between sets - Sumo Wide Stance (toes out) 16 plates + 2 25's x 5 16 plates + 2 25's x 5 16 plates + 2 25's x 5 WHEN IT GETS HARD YOU PUSH F#$KING HARDER!!!!FSFL - leg press calf press- 6 sets Toes straight 12 plates x 5 10 count break 12 plates x 5 10 count break 12 plates x 5 Toes out 12 plates x 5 10 count break 12 plates x 5 10 count break 12 plates x 5 Smith machine seated calf press- 3 sets Tension reps toes in 145 x 7 145 x 7 145 x 7 BENDING F#$KING BARS!!!!! THIS IRON DOESNT STAND A F#$KIN CHANCE!!!!Seated leg curls- 3 sets 2 count squeeze 130 x 8 130 x 8 130 x & Kikel Quad Sweep Experiment (10 sets using the lower end of the rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 6-8 reps 100 x 8 100 x 8 100 x 8 100 x 8 100 x 8 100 x 8 100 x 8 100 x 8 100 x 8 100 x 8 THIS IS F#$KING WAAAAAAAR!!!!!Abductor- 3 sets 135 x 8 135 x 8 135 x 8 Adductor- 3 sets 135 x 8 135 x 8 135 x 8 F#$KED THAT SESSION IN THE A$$!!!! I WONT BE STOPPED I CANT BE STOPPED!!!!!!!!! Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recovery still slightly up....other than that nothing new to report
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Lemon Lime Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
ALSO, because of the amount of "hate" I've gotten from my youtube channel, some people decided to flag and report my videos...well...my account's been disabled and I will most likely be banned....but guess what....I CAN START A NEW F#$KING CHANNEL...so I will and will post it up here! Just a little update!
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Post by beastfitness on Jan 20, 2015 0:22:40 GMT
4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)*Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM) Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings TIME TO RIP OUT F#$KIN THROATS!!!!! NO PRISONERS...WE'RE HERE FOR THE F#$KIN KILL!!!!!Intent Reps - Flat BB Bench- 3 sets Normal Bar x 12 135 x 3 225 x 1 275 x 1 315 x 4 275 x 6 CG 265 x 4 265 x 4 3 PLATES FOR REPS INTO 2 AND A QUARTER FOR AN EASY 6??? HA! THIS SHYT'S JUST ABOUT TO GET INSAAANE!!!!Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps Meadows Rows 2 plates + 15 x 5 2 plates + 15 x 5 Compton Rows 2 plates + 15 x 4 2 plates + 15 x 4 Lat Work- 6 sets SF Wide grip pulldown (to eye level) 230 x 8 230 x 8 Ultra WG 150 x 10 170 x 4 Underhand (leaning back, mimic high to low row) 130 x 8 130 x 8 EVERY DAMN ANGLE!!! THATS WHY MY LATS BLOCK OUT THE F#$KIN SUN!!!!DB Side laterals- 3 sets Tighter Form 75 x 8 75 x 8 75 x 8 Intent Reps - cable flys- 4 sets Mid 50 x 10 60 x 4 60 x 4 60 x 4 Bar pullovers- 3 sets Bent over completely 90 x 8 slightly higher 90 x 5 body upright 90 x 5 MOVE WEIGHT LIKE A FREIGHT TRUCK!!!!!FG - DB side lateral Tension (30-50 seconds)- 2 sets 20 x 49s 20 x 49s ***FG on all arm work*** Paused both arm hammer DB curls- 3 sets 25 x 5 25 x 5 25 x 5 Single arm overhand pressdowns- 3 sets 60 x 5 60 x 5 60 x 5 TRICEPS BIGGER THAN EVER?!?! LEANER THAN ON SHOWDAY!?!?! F#$KIN BELIEVE THIS SHIT!!!!Single arm cable curl- 3 sets 40 x 8 40 x 8 40 x 8 Cable rear delt crossovers- 3 sets 40 x 6 40 x 6 40 x 6 CTUT Rope pullovers ss facepulls- 2 sets 120 x 6 6 120 x 6 6 BEYOND THE POINT OF RETURN!!!! IM CROSSING OVER INTO A NEW REALM!!!!!High cable behind the head curls- 8 set 1.5 reps shortened tension reps 40 ps x 6 40 ps x 6 40 ps x 6 40 ps x 6 40 ps x 6 FSFL High bar cable curls 70 x 5 70 x 5 70 x 5 1.5 reps shortened - Overhand bar pressdowns- 8 sets Normal 80 x 8 80 x 8 80 x 8 K Bent Over 80 x 8 80 x 8 80 x 8 K Bent Over Underhand 50 x 8 50 x 8 16 F#$KIN ARM SETS BACK TO F#$KING BACK!!! NOBODYS DOING THIS!!!!DB shrugs- 3 sets 100 x 8 100 x 8 100 x 8 DB front raise- 3 sets 55 x 8 55 x 8 55 x 8 Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds +10 ps x 24 +10 ps x 24 +10 ps x 24 CANT BE TOUCHED!!! CANT BE STOPPED!!!!Gymnast Style leg raises- 3 sets +5 x 6 5 count hanging break +5 x 6 5 count hanging break +5 x 6 Bosu ball hanging leg raises- 3 sets Paused at top 4 4 4 Bent over rope cable crunches- 4 sets 140 x 7 140 x 7 140 x 7 140 x 7 RUN AWAY WHILE YOU CAN...IM HERE TO DESTROY YOUR F#$KIN VILLAGE!!! RAIDER!!!! Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: easing off of the overreaching phase and going to actualize the gains! Expect some BIG things over the next week!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Lemon Lime Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 20, 2015 19:47:41 GMT
5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed *Tension Reps = focus on squeeze and stretch Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings THIS IS IT!!! THIS IS THE F#$KIN DAY!!! HARDEST DAY OF THE WEEK....BRING IT F#$KIN ON!!!!Klokov Timed High bar squats- 3 sets of 1-5 mins Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep 225 x 1 min 34 seconds 225 x 1 min 34 seconds 225 x 1 min 34 seconds Leg press calf press- 3 sets Tension+overreaching 6 plates x 24 6 plates x 24 6 plates x 24 STILL NOT AT 5 MINUTES YET!!! I WANT MOOOOOOOOORE!!!ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each Toes straight 8 plates x 16 8 plates x 16 Toes out 8 plates x 16 8 plates x 16 Toes in 8 plates x 16 8 plates x 16 CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps 14 plates x 66 14 plates x 66 14 plates x 66 14 plates x 66 QUADS BLOWING OUTTA MY PANTS!!! YOU WONT BELIEVE THIS SHYT!!!High wide leg press- 3 set of 10-30 reps 14 plates x 16 14 plates x 16 14 plates x 16 Smith machine seated calf press- 3 sets of 20-30 reps 45 ps x 24 45 ps x 24 45 ps x 24 KEEP IT UP!!! BRING IT ON!!! TURN UP THE F#$KIN INTENSITY!!!!Seated leg curls- 10 sets Normal (10 count break between sets) 90 x 10 90 x 10 90 x 10 90 x 10 90 x 10 Intraset stretches 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) HAMSTRINGS BEYOND PUMPED!!! I CAN BARELY WAAALK!!! F$%K IT...I'LL CRAWL!!!!Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps Normal (10 count break between sets) 90 x 10 90 x 10 90 x 10 90 x 10 90 x 10 Intraset stretches 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) Kikel Timed SLDL- 2 sets of 1-5 mins 225 x 1 min 225 x 1 min ADDED TIMED SLDL's TO THE END OF MY WORKOUT AND MY HAMSTRINGS WOULDNT STOP SPASMING...YOU WANT BIG HAMSTRINGS? TRY THIS SHYT! Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: easing off of the overreaching phase and going to actualize the gains! Expect some BIG things over the next week!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Lemon Lime Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 21, 2015 23:38:38 GMT
6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings IMA GOD IN THE FLESH CALL ME GODZILLA!!!!!
CTUT Kikel BB bench press Normal (8-12 reps) 265 x 10 CG (8-15 reps) 230 x 10 CG Lower Partials (focus on tricep MMC) 225 x 23 Cable arm superset- 3 sets of 20-30 reps Pressdowns into high curls 90 x 22 22 90 x 22 22 90 x 22 22 YEAH YOU F@&KIN READ THAT RIGHT...YOU THOUGHT 3 PLATES FOR A SINGLE WAS GOOD?? HOWS 225x23 F@$KIN MAKE YOU FEEL!?!??
DB laterals- 3 sets of 20-30 reps 50 x 24 50 x 24 50 x 24 HS Incline press- 6 sets Fully lengthened and shortened (seat lvl 6) 2 plates + 20 x 10 2 plates + 20 x 10 2 plates + 20 x 10 Extreme stretch Drop Set 2 plates + 20 x 10 Extreme Stretch (30 s) 2 plates + 20 x 10 Extreme Stretch (30 s) 2 plates + 20 x 10 Extreme Stretch (30 s) MURDERING THIS SESSION!!! KEEP SWEATIN OUT BLOOOOOD!!!!!
Tension Reps - T bar rows- 4 sets of 8-12 reps 4 plates x 12 4 plates + 5 x 8 4 plates + 5 x 8 4 plates + 5 x 8 Pulldowns (fully shortened)- 7 sets Wide (15-30 reps) 190 x 26 190 x 26 Super wide (8-12 reps) 230 x 9 Tension Reps - Wide Grip 50-70 seconds 130 x 56s SF Rope pullovers - Loaded Stretch 60 x 18 30 count hard stretch 60 x 18 30 count hard stretch TIME FOR EXTERMINATION!!!!
Side laterals- 3 sets K Style Forced reps (20-40 reps) 70 x 28 70 x 28 Timed CTUT no breaks between reps (50-100 seconds) 15 x 70s Standing reverse Pec deck- 4 sets of 20-30 reps 90 x 24 90 x 24 90 x 24 90 x 24 I LIVE FOR THIS SHYT!!! I BREATHE FOR THIS LIFE!!!!
Smith machine standing shoulder press- 4 sets of 20-30 reps Partials 135 x 26 135 x 26 135 x 26 135 x 26 Tricep Rope pulldowns- 5 sets of 12-20 reps 80 x 20 10 count break 90 x 12 10 count break 90 x 12 10 count break 90 x 12 10 count break 90 x 12 ENJOY THE PAIN BECAUSE ITS JUST BEGUUUUN!!!!!!!
Curl bar preacher- 5 sets of 12-20 reps 25 ps x 10 10 count break 25 ps x 10 10 count break 25 ps x 10 10 count break 25 ps x 10 10 count break 25 ps x 10 DB Alt curls- 3 sets of 8-20 reps Normal twisting 35 x 12 Both arm Hammer 35 x 12 35 x 12 NOT EVEN CLOSE TO THE FINISH!!!!! BRING ON INSANITY!!!!
Db behind head extensions- 3 sets of 20-30 reps 55 x 30 60 x 20 60 x 20 Db shrugs- 2 sets 60 x 33 seconds 60 x 33 seconds Tension Reps - bar overhand- 1 set of 10-50 reps 50 x 20 ARE YOU TIRED?? WEAK?? GTFO!!!
Forearm curls- 8 sets of 20-40 reps Cur bar extensors +10 ps x 22 +10 ps x 22 +10 ps x 22 +10 ps x 22 BB flexors +10 ps x 22 +10 ps x 22 +10 ps x 22 +10 ps x 22 Intent Reps - Standing rope crunch- 5 sets Front Intent Reps (12-30 reps) 120 x 20 10 count break 120 x 20 10 count break 120 x 20 Front speed 110 x 40 10 count break 110 x 40 Dip platform leg raises- 3 sets +5 x 11 +5 x 11 +5 x 11 BORN TO F@$KIN OWN THIS SHYT EVERY. DAMN. DAY.
Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: really BLAZED thru this workout and felt damn incredible!!! Recovery is on point!!!
NEW PREWORKOUT COMING SOON!!!!!!!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Lemon Lime Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 22, 2015 21:55:01 GMT
7 Lower Body Cell Swelling Day w/ Ab Auxillary*keep tissue damage to a minimum Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings I WANT THIS MORE THAN YOU!!!! AND IM WILLING TO DESTROY MYSELF RIGHT HERE!!! RIGHT NOW!!!!! JUST TO GET THIS GOAL!!! TO ACCOMPLISH THIS DREAM!!!!Leg curls- 3 sets 50-100 reps 60 x 70 60 x 70 60 x 70 Leg extensions- 3 sets of 50-100 reps 60 x 76 60 x 76 60 x 76 YOU CANT EVEN BARE TO WALK!!! IM F#$KIN STOMPING AROUND THIS PLACE LIKE AN ALPHA!!!!Leg press calf press- 3 sets of 75-100 reps Entire Leg Contracted 2 plates x 80 2 plates x 80 2 plates x 80 Leg press- 5 sets of 60-100 reps K Style Close Stance 8 plates x 122 8 plates x 122 8 plates x 122 8 plates x 122 8 plates x 122 COMPLETELY ON A NEW LEVEL!!!! YOU CANT ENTER MY REALM!!!!Seated smith machie calf press- 3 sets of 50-75 reps 35 ps x 58 35 ps x 58 35 ps x 58 Tension Reps - Seated leg curls- 3 sets of 10-20 reps Close 75 x 12 75 x 12 Wide 75 x 12 LEG CURLS ON F#$KING LEG CURLS!!!!!Tension Reps - Leg extensions- 3 sets of 10-20 reps Close 75 x 12 75 x 12 Wide 75 x 12 Abductor- 3 sets of 15-30 reps 95 x 18 95 x 18 95 x 18 NOW FOR THE TRUE WORK TO BEGIN!!!!!Adductor- 3 sets of 15-30 reps 95 x 18 95 x 18 95 x 18 Close stance quad sweep leg press- INSANITY F@$KIN SET 2 plates x 600 Gymnastic leg raises- 4 sets of AMRAP Break as long as needed between sets 18 18 18 18 YOU READ IT RIGHT!!!! 600 F#$KIN REPS!!!!Cable crunches ss hanging leg raises- 4 sets Constant circuit 110 x 24 into 0 x 14 110 x 24 into 0 x 14 110 x 24 into 0 x 14 110 x 24 into 0 x 14 Single side rope cable crunches- 3 sets 60 x 30 each side 60 x 30 each side 60 x 30 each side UNTOUCHABLE Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recovery is feeling pretty good lately! We'll see how this week continues!
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 8/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: WOW...the focus...this pre workout just took me to a different realm! DAMN!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Lemon Lime Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 23, 2015 17:10:47 GMT
8 Upper Body Cell Swelling Day w/ forearm emphasis*keep tissue damage to a minimum (excluding forearms) *no straps Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings BLOWING THIS WEAK POINTS THE F#$K UP!!!!! THIS ISNT OVER UNTIL IM F#$KIN DEAD!!!!!Standing barbell CJ forearms (paused at tops)- 6 sets of 15-20 reps Front 65 x 18 65 x 18 65 x 18 Back 65 x 18 65 x 18 65 x 18 Rope pullovers- 6 sets of 20-30 reps 60 x 22 60 x 22 60 x 22 60 x 22 60 x 22 60 x 22 ALREADY 12 F#$KIN SETS IN AND THE PUMP IS ALREADY UNBEARABLE!!! THE WAR HAS JUST BEGUUUUN!!!HS Incline Press- 6 sets of 20-50 reps Partials 2 plates + 2 35's x 22 2 plates + 2 35's x 22 2 plates + 2 35's x 22 2 plates + 2 35's x 22 2 plates + 2 35's x 22 2 plates + 2 35's x 22 Delts- 6 sets DB side 40 x 100 45 x 50 Both DB front 35 x 22 35 x 22 Single Cable rear Delt crossovers 20 x 30 20 x 30 THATS F#$KIN RIGHT!!!! 40's FOR 100 F#$KIN REPS!!!! PURE INSANITY!!!!Triceps- 6 sets of 30-80 reps Rope AK pressdowns (lats flexed) 60 x 40 60 x 40 60 x 40 Overhand overhead 70 x 22 70 x 22 70 x 22 DB Curls- 6 sets of 30-80 reps Both arm hammer (bringing in front of body) 25 x 44 25 x 44 25 x 44 Both arm twisting 20 x 32 20 x 32 20 x 32 GETTIN F#$KIN NASTY IN THIS B*TCH!!!!! SPLITTING F#$KIN SKULLS!!!!Reverse wrist curls curls ss normal curls- 6 sets W/ Extensors 15 ps x 15 13 15 ps x 15 13 15 ps x 15 13 15 ps x 15 13 Preacher curl bar standing db behind head extension- 3 sets of 20-30 reps 27.5 ps x 22 into 70 x 22 27.5 ps x 22 into 70 x 22 27.5 ps x 22 into 70 x 22 Cable bar forearm pressdowns- 2 sets of 50-100 reps Flexors 70 x 40 70 x 40 70 x 40 Extensors 20 x 40 20 x 40 20 x 40 MORE REPS!!!! MORE BLOOOOOD!!!!Cable Bar Speed Shrugs- 3 sets 80 x 80 10 count break 80 x 80 10 count break 80 x 80 Occluded Preacher Extensors- 3 sets 5ps x 50 5ps x 50 5ps x 50 LEAVE EVERYTHING YOU HAVE ON THE GYM FLOOR!!!! NOTHING LEFT!!! GIVE IT F#$KING EVERYTHING!!!!!!!Occluded arms- 6 sets Standing curl bar curls 5 ps x 32 Slight break 5 ps x 32 Slight break 5 ps x 32 Cable bar pressdowns 40 x 40 Slight break 40 x 40 Slight break 40 x 40 Barbell forearms (partials if needed)- 4 sets Flexors 75 x 46 75 x 46 Extensors Bar x 17 Bar x 17 YOU CANT HANDLE THIS KIND OF A PUMP...YOU'LL SPLIT...YOU'LL BREAK...YOUR NOT ME...YOUR NORMAL, YOUR HUMAN...YOUR NOT A TRUE ANIMAAAAL!!!!! Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recovery is feeling pretty good lately! We'll see how this week continues!
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 8/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: WOW...the focus...this pre workout just took me to a different realm! DAMN!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Lemon Lime Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
The INSANE BULK Series 14 (Chef Bob's Goodies)
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Post by beastfitness on Jan 24, 2015 15:03:21 GMT
1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings I DONT WANNA BE A GOOD MAN...I WANNA BE A GREAT ONE!!!Low Bar Back Squats- X sets of Singles/Doubles/Triples Below Parallel Bar x 6 135 x 3 225 x 2 315 x 1 405 x 1 495 x 1 Slightly above parallel 550 x 3 Parallel 555 x 1 Sumo Deadlifts- X sets of Singles/Doubles/Triples 135 x 3 225 x 3 315 x 3 405 x 1 505 x 2 505 x 2 505 x 2 YOU LIKE THAT START TO THE WORKOUT?!?!?!? F#$KIN TEN SPEED!!!!!Below Parallel Front squats- 3 sets of singles Normal 350 x 1 5-20 count Pause Reps 315 x 1 10 count pause 315 x 1 10 count pause OR Conventional Deadlifts- 3 sets of singles 455 x 1 495 x 1 495 x 1 Leg press quad sweep partials- 5 sets 10 count pause in hole and 10 count squeeze at top of every rep 24 plates x 3 24 plates x 3 24 plates x 3 24 plates x 3 24 plates x 3 COME ON NOW!!! LOADING UP THE LEG PRESS AND STILL PAUSING THAT SHYT!!!!Sumo stance leg press- 3 sets Full DEEP AS POSSIBLE reps 22 plates x 3 22 plates x 3 22 plates x 3 Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps **SWITCH BETWEEN CLOSE AND WIDE STANCE** Toes straight 18 plates x 5 18 plates x 5 Toes out 18 plates x 5 1& plates x 5 Toes In 18 plates x 5 18 plates x 5 RETURN FROM THE HELL OF YOUR HEART AND YOUR SOUL!!!!!Smith machine seated calf press- 5 sets 5 count squeeze and stretch 185 x 3 185 x 3 185 x 3 185 x 3 185 x 3 Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps Normal Stack + 5 x 4 Stack + 5 x 4 Stack + 5 x 4 5 count squeeze at peak contraction 125 x 3 125 x 3 125 x 3 I'LL BE ADDING MORE F#$KIN WEIGHT TO THIS STACK SOON!!!!Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 3-6 reps 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 CAUSE IM TEN SPEED OF GOD'S BLOOD AND BURIAL!!!!! Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: abs hardening up, delts showing my signature striations, and getting random pumps throughout the day...I feel as if this product is actually helping me to recomp faster and may have some partitioning effects
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 9/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: Another day with this and I am STILL blown away! SHYT! Tasted better today as well!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime, Watermelon Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Tropical Punch Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 25, 2015 18:28:58 GMT
2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)*Auto-regulate bench *NO straps Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings EMBRACE THE DARKNESS FROM WITHIN!!!!Flat Bench- X sets of Singles/Doubles/Triples Bar x 20 135 x 2 225 x 1 275 x 1 315 x 1 335 x 3 Paused CG 315 x 1 315 x 1 Rows- 3 sets FSFL w/ loose form 7 plates + 5 x 2 7 plates + 5 x 2 7 plates + 5 x 2 MOVING MORE WEIGHT IN THOSE 6 SETS THAN IN YOUR WHOLE F#$KIN MONTH!!!!HS Incline- 3 sets FSFL w/ HARD contraction 4 plates + 30 x 1 4 plates + 30 x 1 4 plates + 30 x 1 DB side laterals- 4 sets Loose Form (AMRAP with 100's) 100 x 10 100 x 10 100 x 10 1.5 reps 45 x 3 I WANT 100's FOR F#$KIN 20!!! LOOSE FORM? YOU BET YOUR F#$KIN AZZ!!!!Reverse Pec deck- 5 sets 200 x 3 200 x 3 200 x 3 200 x 3 200 x 3 DB front raises- 3 sets 70 x 2 70 x 2 70 x 2 YOU CAN HANDLE THIS SHYT!!!! ALMOST MAXED OUT THE STACK ON THE PEC DECK!!!! BLEED TIME!!!!Tension Reps - Standing single arm twisting db curls- 5 sets 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 Single tricep press- 5 sets 70 x 3 70 x 3 70 x 3 70 x 3 70 x 3 MORE ENERGY THAN I KNOW WHAT TO DO WITH!!!!! BLAZING THRU THIS SHYT!!!!1.5 rep tension reps - DB behind head tricep extension- 4 sets FS 65 x 3 65 x 3 FL 65 x 3 65 x 3 5 count squeeze db shrugs- 3 sets 90 x 5 10 count hanging at sides 90 x 5 10 count hanging at sides 90 x 5 High concentration curls- 4 sets Both 60 x 4 60 x 4 60 x 4 60 x 4 MOOORE!!! SQUEEZE OUT ALL THE BLOOOD!!!!SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure Slow Tempo Reverse curl bar +20 ps x 4 4 4 4 Slow Tempo Normal 115 x 3 3 3 3 Gymnastic Hanging leg raise- 4 sets +25 x 4 +25 x 4 +25 x 4 +25 x 4 STOMPING AROUND LIKE THE TRUE BEAST I AM!!!!Rope cable crunches- 4 sets 3-10 reps ss Bodyweighr leg raise circuit 130 x 9 into 5 x 4 130 x 9 into 5 x 4 130 x 9 into 5 x 4 Lat Pulldown- 2 sets LF Fully Lengthened Stack (290) x 5 Stack (290) x 5 SF Pulldowns 250 x 3 250 x 3 250 x 3 ...I'LL SHOW YOU HOW GREAT I AM... Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recomping and paritioning is increasing! Oddly enough, my back isn't leaning out first like it usually does...every month your body is different! cool stuff!!
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 9/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: Energy OUT THE AZZ!!!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime, Watermelon Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Tropical Punch Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 27, 2015 21:36:15 GMT
3 Lower Hybrid - INTENT Focus (4-10 rep range)*Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM) Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings LEGS ARE THE ONLY THING I CRAVE!!!! HUGE QUADS!!! MASSIVE HAMSTRINGS!!!! FULL BLOWN CALVES AND GLUTES!!!!!! WATCH ME GROOOOOOW!!!!!
Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps Feet close 110 x 10 110 x 10 Feet wide 110 x 10 110 x 10 1.5 rep normal stance Shortened 85 x 10 Lengthened 85 x 10 Intent Reps - Extensions- 6 sets of 8-10 reps Feet close 110 x 10 110 x 10 Feet wide 110 x 10 110 x 10 1.5 rep normal stance Shortened 85 x 10 Lengthened 85 x 10 12 INSANE BLOOD PUMPING SETS!!!! THIS IS JUST THE F@$KING START!!!!
Jason Huh Lower Half Squat Partials- pyramid up 10 reps per set, 3 working sets of 4-10 reps, pyramid down 10 reps per set Lower Half partial slow reps in hole focusing on TUT Bar x 10 135 x 10 225 x 10 315 x 10 405 x 10 405 x 10 405 x 10 315 x 10 225 x 10 135 x 10 Bar x 10 STAYING DEEEEEP AND FORCING PAIN INTO THESE WEAK AZZ LEGS!!!
Sumo Deadlifts- 3 sets 135 x 3 225 x 2 315 x 1 405 x 1 475 x 6 475 x 6 475 x 6 OR Conventional- 3 sets 135 x 3 225 x 2 315 x 1 405 x 1 455 x 7 455 x 7 455 x 7 Front squats- 2 sets of 4-10 reps 325 x 7 325 x 7 DOING EVERYTHING IN MY POWER TO KILL!!!!!
Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps 4 point paused 1.5 Reps with hard intra-rep contractions 16 plates + 2 25's x 9 16 plates + 2 25's x 9 16 plates + 2 25's x 9 16 plates + 2 25's x 9 Leg press calf press- 3 sets of 4-10 reps Knee bend with hard contractions at tops and bottoms 16 plates + 2 25's x 6 16 plates + 2 25's x 6 16 plates + 2 25's x 6 GTFO!!!! ONLY I CAN HANDLE THIS UTTER DESTRUCTION!!!!!!
DEEP AS POSSIBLE - High Leg Press- 3 sets 10 count break between sets - Sumo Wide Stance (toes out) 16 plates + 2 25's x 6 16 plates + 2 25's x 6 16 plates + 2 25's x 6 FSFL - leg press calf press- 6 sets Toes straight 12 plates x 6 12 plates x 6 12 plates x 6 Toes out 12 plates x 6 12 plates x 6 12 plates x 6 MORE INSAAAANITY!!!!!!
Smith machine calves- 6 sets Seated Tension reps toes in 145 x 7 145 x 7 145 x 7 Standing stretch 135 x 60s 30s break 135 x 60s 30s break 135 x 60s Seated leg curls- 3 sets 2 count squeeze 130 x 10 135 x 6 135 x 6 FOCUS ON THE FINISH!!! WELCOME THE BREATHE OF DEATH!!!!!
Kikel Quad Sweep Experiment (10 sets using the lower end of the rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 6-8 reps 105 x 6 105 x 6 105 x 6 105 x 6 105 x 6 105 x 6 105 x 6 105 x 6 105 x 6 105 x 6 Abductor- 3 sets 135 x 9 135 x 9 135 x 9 Adductor- 3 sets 135 x 9 135 x 9 135 x 9 I WANT, NO, F@$K THAT, I NEED BIGGER WHEELZ!!!!! BRING IT ON!!!! THIS CANNIBAL IS HUNGRY FOR MEAT!!!!!!!
Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recomping and paritioning is increasing! Recovery was down a lot today though
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 9/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: This is pretty much in my top 5 preworkouts...everything just hits it off the charts!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime, Watermelon Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Tropical Punch Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 29, 2015 22:22:51 GMT
4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)*Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM) Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings YOULL REMEMBER THIS F#$KIN NAMEIntent Reps - Flat BB Bench- 4 sets Normal Bar x 12 135 x 3 225 x 1 275 x 6 275 x 6 275 x 6 CG 245 x 10 Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps Meadows Rows 2 plates + 20 x 4 2 plates + 20 x 4 Compton Rows 2 plates + 20 x 4 2 plates + 20 x 4 BENCHIN 2 AND A QUARTER LIKE ITS NOTHIN!!! BRING IT ON!!!!Lat Work- 6 sets SF Wide grip pulldown (to eye level) 230 x 10 250 x 4 Ultra WG 170 x 5 170 x 5 Underhand (leaning back, mimic high to low row) 130 x 9 130 x 9 DB Side laterals- 3 sets Tighter Form 75 x 10 80 x 4 80 x 4 80 LB DBS WITH TIGHT FORM??!?! YOU CANT BELIEVE THIS SHYT!!!!!Intent Reps - cable flys- 4 sets Mid 60 x 5 60 x 5 60 x 5 60 x 5 Bar pullovers- 3 sets Bent over completely 90 x 10 slightly higher 90 x 6 body upright 90 x 6 FG - DB side lateral Tension (30-50 seconds)- 2 sets 25 x 30s 25 x 30s ***FG on all arm work*** Paused both arm hammer DB curls- 3 sets 25 x 6 25 x 6 25 x 6 VASCULARITY IS STARTED TO POP THE F#$K OUT!!!!!Single arm overhand pressdowns- 3 sets 60 x 6 60 x 6 60 x 6 Single arm cable curl- 3 sets 40 x 9 40 x 9 40 x 9 DB Rear Delt- 4 sets 50 x 8 50 x 8 50 x 8 OR Cable rear delt crossovers- 3 sets 40 x 8 40 x 8 40 x 8 KEEP CURLING, PULLING, PUSHING, AND F#$KING TEARING EVERYTHING APART!!!!!CTUT Rope pullovers ss facepulls- 2 sets 120 x 7 7 120 x 7 7 High cable behind the head curls- 8 set 1.5 reps shortened tension reps 40 ps x 7 40 ps x 7 40 ps x 7 40 ps x 7 40 ps x 7 FSFL High bar cable curls 70 x 10 80 x 4 80 x 4 MORE INSANITY!!! THE SHOW HAS JUST BEGUUUN!!!!1.5 reps shortened - Overhand bar pressdowns- 8 sets Normal 80 x 10 90 x 4 90 x 4 K Bent Over 90 x 4 90 x 4 90 x 4 K Bent Over Underhand 50 x 9 50 x 9 DB shrugs- 3 sets 100 x 8 100 x 9 100 x 9 DB front raise- 3 sets 55 x 10 60 x 4 60 x 4 3 2 AND F#$KIN 1!!!!!!!!!!!!!!!!!!!!!!Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds +10 ps x 26 +10 ps x 26 +10 ps x 26 Gymnastic Style leg raises- 3 sets +5 x 7 5 count hanging break +5 x 7 5 count hanging break +5 x 7 Bosu ball hanging leg raises- 3 sets Paused at top 5 5 5 Bent over rope cable crunches- 4 sets 140 x 8 140 x 8 140 x 8 140 x 8 TASTE THIS F#$KIN BLOOD!!!!____________________________________________________ 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed *Tension Reps = focus on squeeze and stretch Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings I COMMAAAAAND YOU TO F@$KIN GROOOW!!!!!!
Klokov Timed High bar squats- 3 sets of 1-5 mins Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep 225 x 1 min 36 seconds 225 x 1 min 36 seconds 225 x 1 min 36 seconds Leg press calf press- 3 sets Tension+overreaching 6 plates x 26 6 plates x 26 6 plates x 26 SQUAT THAT SH*T!!!!!!! DO YOU HAVE THE WILL POWER TO PUSH THRU THIS UNBEARABLE PAAAAIN!?!?!?!
ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each Toes straight 8 plates x 17 8 plates x 17 Toes out 8 plates x 17 8 plates x 17 Toes in 8 plates x 17 8 plates x 17 CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps 16 plates x 50 16 plates x 50 16 plates x 50 16 plates x 50 BREAK YOUR F&)KIN LIMITS!!!!! GROOOOOOW!!!!!!
High wide leg press- 3 set of 10-30 reps 14 plates x 22 14 plates x 22 14 plates x 22 Smith machine seated calf press- 3 sets of 20-50 reps 45 ps x 40 45 ps x 40 45 ps x 40 WHO THE F@$K CARES IF YOUR LIMPING!!! DO MORE F&)KIN REPS!!!!! MORE F@$KIN WEIGHT!!!!
Seated leg curls- 10 sets of 10-12 reps Normal (10 count break between sets) 90 x 11 90 x 11 90 x 11 90 x 11 90 x 11 Intraset stretches 90 x 11 Extreme seated stretch (30 s) 90 x 11 Extreme seated stretch (30 s) 90 x 11 Extreme seated stretch (30 s) 90 x 11 Extreme seated stretch (30 s) 90 x 11 Extreme seated stretch (30 s) STRETCH OUT ALL THAT BLOOOOOOOOOOOD!!! LET IT SPILL ONTO THE MOTHERF&)KIN FLOOOOR!!!!!!
Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps Normal (10 count break between sets) 90 x 11 90 x 11 90 x 11 90 x 11 90 x 11 Intraset stretches 90 x 11 Extreme seated stretch (30 s) 90 x 11 Extreme seated stretch (30 s) 90 x 11 Extreme seated stretch (30 s) 90 x 11 Extreme seated stretch (30 s) 90 x 11 Extreme seated stretch (30 s) Kikel Timed SLDL- 2 sets of 1-5 mins 225 x 1 min 2 seconds 225 x 1 min 2 seconds TIMED STIFF LEG DEADLIFTS AFTER HUNDREDS OF REPS!?! HAHAH I COMMAAAAAAND YOU TO GROOOOOWWW!!!!!
Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recomping and paritioning is increasing! Recovery was down again
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 9/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: This is pretty much in my top 5 preworkouts...everything just hits it off the charts!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime, Watermelon Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Tropical Punch Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 30, 2015 15:02:58 GMT
6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings F#$K THE BOTTOM I BELONG AT THE TOP!!!!!CTUT Timed BB bench press- 3 sets of 1-5 mins NO ARCH OR LEG DRIVE Normal 225 x 40s 225 x 40s CG 135 x 1 min Cable arm superset- 3 sets of 20-30 reps Pressdowns into high curls 90 x 24 24 90 x 24 24 90 x 24 24 DB laterals- 3 sets of 20-30 reps 50 x 26 50 x 26 50 x 26 DOING TIMED WORK FOR THE BIG THREE...F#$KIN TRY IT...SLOW THAT SHYT DOWN...CONTRACT...AND TRY AND F#$KIN GROW LIKE ME!!!!!HS Incline press- 6 sets Fully lengthened and shortened (seat lvl 6) 2 plates + 20 x 11 2 plates + 20 x 11 2 plates + 20 x 11 Extreme stretch Drop Set 2 plates + 20 x 11 Extreme Stretch (30 s) 2 plates + 20 x 11 Extreme Stretch (30 s) 2 plates + 20 x 11 Extreme Stretch (30 s) Tension Reps - T bar rows- 4 sets of 8-12 reps 4 plates + 5 x 8 4 plates + 5 x 8 4 plates + 5 x 8 4 plates + 5 x 8 MAKIN THIS SHYT GROOOW!!!!!Pulldowns (fully shortened)- 7 sets Wide (15-30 reps) 190 x 30 210 x 15 Super wide (8-12 reps) 230 x 10 Tension Reps - Wide Grip 50-70 seconds 130 x 58s SF Rope pullovers - Loaded Stretch 60 x 20 30 count hard stretch 60 x 20 30 count hard stretch Side laterals- 3 sets K Style Forced reps (20-40 reps) 70 x 30 70 x 30 Timed CTUT no breaks between reps (50-100 seconds) 15 x 72s FORCED REPS LIKE YOU'VE NEVER F#$KIN SEEN BEFORE!!! BREATHING DRAGON FIRE!!!!!Standing reverse Pec deck- 4 sets of 20-30 reps 90 x 30 100 x 20 100 x 20 100 x 20 Smith machine standing shoulder press- 4 sets of 20-30 reps Partials 135 x 28 135 x 28 135 x 28 135 x 28 Tricep bar overhand pulldowns- 5 sets of 12-20 reps 90 x 13 10 count break 90 x 13 10 count break 90 x 13 10 count break 90 x 13 10 count break 90 x 13 BENDING THIS IRON LIKE NOTHIN!!!!! YOU CANT KEEP UP WITH THIS PROGRESS!!!!!Curl bar preacher- 5 sets of 12-20 reps 25 ps x 11 10 count break 25 ps x 11 10 count break 25 ps x 11 10 count break 25 ps x 11 10 count break 25 ps x 11 DB Alt curls- 3 sets of 8-20 reps Normal twisting 35 x 13 Both arm Hammer 35 x 13 35 x 13 SQUEEZE IT!!!! HARDER!!!! FEEL THAT BURN? YEAH..F#$KING SQUEEZE HARDER!!!!Db behind head extensions- 3 sets of 20-30 reps 60 x 22 60 x 22 60 x 22 Db shrugs- 2 sets 60 x 33 seconds 60 x 33 seconds Tension Reps - arms (one arm db preacher curl into overhand pressdown)- 1 set of 10-50 reps 20 x 22 per arm into 50 x 22 Forearm curls- 8 sets of 20-40 reps Cur bar extensors +10 ps x 24 +10 ps x 24 +10 ps x 24 +10 ps x 24 BB flexors +10 ps x 24 +10 ps x 24 +10 ps x 24 +10 ps x 24 ENOUGH VOLUME FOR YOU?!?!??!! HAHA NOT FOR ME!!! F#$KING JUNKIE!!!!Intent Reps - Standing rope crunch- 5 sets Front Intent Reps (12-30 reps) 120 x 22 10 count break 120 x 22 10 count break 120 x 22 Front speed 110 x 42 10 count break 110 x 42 Decline reverse crunches- 4 sets 22 22 22 22 BLOWING THE F@#K UP!!!!!! FULL BLOWN MOTHERF#$KER!!!! Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recomping was EXTREMELY noticeable today! Fu@k...recovery...ehhh
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 9/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: The effectiveness is off the charts! I love this damn thing!!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime, Watermelon Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Tropical Punch Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Jan 31, 2015 16:53:42 GMT
7 Lower Body Cell Swelling Day w/ Ab Auxillary*keep tissue damage to a minimum Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings I WILL RIP OUT THE HEARTS OF MY OPPONENTS AND LEAVE IT BEATING ON THE F#$KING GROUND!!!!Leg curls- 3 sets 50-100 reps 60 x 72 60 x 72 60 x 72 Leg extensions- 3 sets of 50-100 reps 60 x 78 60 x 78 60 x 78 COMPLETE AND UTTERLY INSAAAANE PUMP!!!!!!Leg press calf press- 3 sets of 75-100 reps Entire Leg Contracted 2 plates x 82 2 plates x 82 2 plates x 82 Leg press- 5 sets of 60-100 reps K Style Close Stance 8 plates x 124 8 plates x 124 8 plates x 124 8 plates x 124 8 plates x 124 THIS JUST CANT BE REAL?! YOU CANT F#$KIN KEEP UP WITH THIS!!!Seated smith machie calf press- 3 sets of 50-75 reps 35 ps x 62 35 ps x 62 35 ps x 62 Tension Reps - Seated leg curls- 3 sets of 10-20 reps Close 75 x 13 75 x 13 Wide 75 x 13 EVERY REP F#$KING TURNS INTO SLABS OF DENSE HARD MUSCLE!!!Tension Reps - Leg extensions- 3 sets of 10-20 reps Close 75 x 13 75 x 1: Wide 75 x 13 Abductor- 3 sets of 15-30 reps 95 x 19 95 x 19 95 x 19 PUSH IT TO THE F#$KIN FINISH!!!!Adductor- 3 sets of 15-30 reps 95 x 19 95 x 19 95 x 19 Close stance quad sweep leg press- INSANITY F@$KIN SET 2 plates x 620 Gymnastic leg raises- 4 sets of AMRAP Break as long as needed between sets 19 19 19 19 20 MORE REPS THAN LAST WEEK ON MY INSANITY SET!!!! ILL ADD WEIGHT ONCE I GET TO 1,000!!!!!!Cable crunches ss hanging leg raises- 4 sets Constant circuit 110 x 26 into 0 x 16 110 x 26 into 0 x 16 110 x 26 into 0 x 16 110 x 26 into 0 x 16 Single side rope cable crunches- 3 sets 60 x 33 each side 60 x 33 each side 60 x 33 each side ...WIDE...THICK...STRONG...AND GETTING F#$KING LEANER!!!! YOU CANT WORKOUT LIKE ME...YOU CANT RECOMP LIKE ME... I. AM. F#$KING. UNIQUE. Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: recomping is still up and energy is getting back!
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 9/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: Loving this whole 1 scoop, disclosed formula!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime, Watermelon Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Tropical Punch Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter Dosage: 3-4 scoops postworkout Flavor Used: S'mores Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Feb 3, 2015 22:26:53 GMT
8 Upper Body Cell Swelling Day w/ forearm emphasis*keep tissue damage to a minimum (nothing under 20 reps) Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings IM THE MOST BRUTAL THE MOST VICIOUS AND THE MOST RUTHLESS CHAMPION THERES EVER BEEN!!!!Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps Front 65 x 20 65 x 20 65 x 20 Back 65 x 20 65 x 20 65 x 20 Rope pullovers- 6 sets of 20-30 reps 60 x 24 60 x 24 60 x 24 60 x 24 60 x 24 60 x 24 YOUR NOT MAN ENOUGH TO F#$K WITH ME!!!!Cable high flys- 6 sets of 20-30 reps 30 x 30 30 x 30 30 x 30 30 x 30 30 x 30 30 x 30 Arm activation sets- 4 sets of 20-30 reps Single high cable curl behind head 20 x 20 20 x 20 Single arm cable pressdowns 20 x 20 20 x 20 YOU COULDNT LAST TWO MINUTES IN MY WORLD B*TCH!!!!!!!!Delts- 6 sets of 20-50 reps DB side 45 x 52 45 x 52 Both DB front 35 x 24 35 x 24 Single Cable rear Delt crossovers 20 x 32 20 x 32 Triceps- 6 sets of 30-80 reps Rope AK pressdowns (lats flexed) 60 x 42 60 x 42 60 x 42 Overhand Bar 70 x 22 70 x 22 70 x 22 LIGHT UP THE F#$KIN SKYS WITH THIS INTENSITY!!!!!!DB Curls- 6 sets of 30-80 reps Both arm hammer (bringing in front of body) 25 x 46 25 x 46 25 x 46 Single arm twisting preacher db 20 x 20 20 x 20 20 x 20 Reverse wrist curl- 4 sets W/ Extensors 15 ps x 16 15 ps x 16 15 ps x 16 15 ps x 16 LET IT ALL BLEEEEEED!!!!!Curl bar Front shrugs- 4 sets Close grip 45 ps x 100 45 ps x 100 Wide grip 45 ps x 100 45 ps x 100 Superset circuit - standing curl bar curls into overhand pressdowns- 2 constant sets 10 ps x 20 into 50 x 20 10 ps x 20 into 50 x 20 Cable bar forearm pressdowns- 2 sets of 50-100 reps Flexors 70 x 50 70 x 50 70 x 50 Extensors 20 x 50 20 x 50 20 x 50 ENOUGH REPS FOR YOU!!!!!!!!!!!!!!Curl bar upright rows- 4 sets 25 ps x 20 Occluded Preacher Extensors- 3 sets 10 ps x 20 10 ps x 20 10 ps x 20 Occluded arms- 6 sets Preacher curls 10 ps x 20 Slight break 10 ps x 20 Slight break 10 ps x 20 Cable bar pressdowns 50 x 20 Slight break 50 x 20 Slight break 50 x 20 Barbell forearms (partials if needed)- 4 sets Flexors 75 x 50 75 x 50 Extensors Bar x 18 Bar x 18 THATS HOW YOU PUT IN F#$KIN WORK!!!!_____________________________________________ 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)*Auto-regulate Squats/Deadlifts Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings ONE MORE REP FOR F#$KIN GLOOOORY!!!!!Low Bar Back Squats- X sets of Singles/Doubles/Triples Below Parallel Bar x 6 135 x 3 225 x 2 315 x 1 405 x 1 Paused Below Parallel into Speed out of the hole reps 500 x 1 500 x 1 500 x 1 Sumo Deadlifts- X sets of Singles/Doubles/Triples 135 x 3 225 x 3 315 x 3 405 x 1 505 x 3 505 x 3 505 x 3 FIRST EVER PAUSED SPEED REP SQUATS WITH 500 LBS?!?!!? SPEED DEADLIFTS WITH 505?!!?! HAHAHA!!!! WTF MUST I BE TAKIN TO DO THIS SHYT?!?!?!Below Parallel Front squats- 3 sets of singles Normal 355 x 1 5-20 count Pause Reps 315 x 1 12 count pause 315 x 1 12 count pause OR Conventional Deadlifts- 3 sets of singles 455 x 1 495 x 1 495 x 1 Leg press quad sweep partials- 5 sets 10 count pause in hole and 10 count squeeze at top of every rep 24 plates x 4 24 plates x 4 24 plates x 4 24 plates x 4 24 plates x 4 MORE PLATES IN ONE REP THAN YOUR ENTIRE SET!!! GIVE ME A F#$KIN BREAK!!!!Sumo stance leg press- 3 sets Full DEEP AS POSSIBLE reps 22 plates x 4 22 plates x 4 22 plates x 4 Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps **SWITCH BETWEEN CLOSE AND WIDE STANCE** Toes straight 18 plates x 6 18 plates x 6 Toes out 18 plates x 6 1& plates x 6 Toes In 18 plates x 6 18 plates x 6 THERES NO ONE THAT CAN STOP ME!!!!Smith machine seated calf press- 3 sets 5 count squeeze and stretch 185 x 4 185 x 4 185 x 4 Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps Normal Stack + 5 x 5 Stack + 10 x 2 Stack + 10 x 2 5 count squeeze at peak contraction 125 x 4 125 x 4 125 x 4 ADDIN WEIGHT TO THIS F#$KIN STACK!!!! Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 3-6 reps 125 x 3 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 GTFO!!!!!!!!!!!!!!!!!!!!!! Cool-Down -full body SMR (Rumble Roller) -stretching (static, dynamic) -vacuums (2 sets of 30 seconds squeezing as hard as possible) -Daily Cell Swelling Work (forearms, traps, lats, calves)
Nutritional Notes *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: DAMN gainz! My girlfriend commented on how much rounder my muscle bellies have been looking and in the gym my shoulders are more striated and vascularity is popping out!
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 9/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: REVIEW coming soon!!!!! LOVE this stuff!!!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime, Watermelon Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Watermelon Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme Dosage: 3-4 scoops postworkout Flavor Used: Cookies 'N Creme Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Feb 5, 2015 21:15:45 GMT
2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)*Auto-regulate bench *NO straps Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings YOUR NOT MAN ENOUGH TO F#$K WITH ME!!!! YOU WOULDNT LAST 2 MINUTES IN MY WORLD B*TCH!!!!Flat Bench- X sets of Singles/Doubles/Triples Bar x 20 135 x 2 225 x 1 275 x 1 315 x 1 8 count paused reps 325 x 1 325 x 1 325 x 1 CG Kikel reps (pause into speed reps) 275 x 1 20 count pause 275 x 1 20 count pause 275 x 1 20 count pause 275 x 1 20 count pause Rows- 3 sets FSFL w/ loose form 7 plates + 5 x 3 7 plates + 5 x 3 7 plates + 5 x 3 CLOSE GRIP WITH THAT LONG OF A PAUSE? INHUMANHS Incline- 3 sets FSFL w/ HARD contraction 4 plates + 35 x 1 4 plates + 35 x 1 4 plates + 35 x 1 DB side laterals- 5 sets Loose Form (AMRAP with 100's) 100 x 11 100 x 11 100 x 11 Tight Form (2-5 reps) 85 x 3 85 x 3 Reverse Pec deck- 5 sets 200 x 4 200 x 4 200 x 4 200 x 4 200 x 4 TIRED?? SCARED??? GOOD...THIS SH*T'S F#$KIN INSANE!!!!!!DB front raises- 3 sets 70 x 3 70 x 3 70 x 3 Tension Reps - Standing single arm twisting db curls- 5 sets 55 x 4 55 x 4 55 x 4 55 x 4 55 x 4 Single tricep press- 4 sets 70 x 4 70 x 4 70 x 4 70 x 4 TRICEPS GOING FULL F#$KING BLOWN!!!!!Bent over elbows in Overhand bar pressdowns- 6 sets Close 80 x 6 80 x 6 80 x 6 Wide 80 x 6 80 x 6 80 x 6 BB shrugs- 6 sets 225 x 6 5s break 225 x 6 5s break 225 x 6 5s break 225 x 6 5s break 225 x 6 5s break 225 x 6 5s break I WANT BIGGER TRAPS!!! NEVER BIG ENOUGH FOR ME!!!!!High concentration curls- 4 sets Both 60 x 5 60 x 5 60 x 5 60 x 5 SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure Slow Tempo Reverse curl bar +20 ps x 5 5 5 5 Slow Tempo Normal 115 x 4 4 4 4 Leg raises- 6 sets Gymnastic style +25 x 5 +25 x 5 +25 x 5 Reverse decline crunch +25 x 3 +25 x 3 +25 x 3 MORE BLOOD THAN A F#$KIN SLAUGHTER HOUSE!!!!Rope cable crunches- 6 sets 3-10 reps 140 x 8 140 x 8 140 x 8 140 x 8 140 x 8 140 x 8 Lat Pulldown- 2 sets LF Fully Lengthened Stack (290) + 5 x 3 Stack (290) + 5 x 3 SF Wide As Possible Pulldowns 250 x 4 250 x 4 250 x 4 LEAVING EVERYTHING HERE!!! RIGHT NOW!!! THIS IS WHAT I LIVE FOR!!!!_____________________ 3 Lower Hybrid - INTENT Focus (4-10 rep range)*Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM) *no straps Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings I WONT BE F#$KED WITHIntent Reps - Seated Leg Curls- 6 sets of 8-10 reps Feet close 115 x 8 115 x 8 Feet wide 115 x 8 115 x 8 1.5 rep normal stance Shortened 90 x 8 Lengthened 90 x 8 Intent Reps - Extensions- 6 sets of 8-10 reps Feet close 115 x 8 115 x 8 Feet wide 115 x 8 115 x 8 1.5 rep normal stance Shortened 90 x 8 Lengthened 90 x 8 THATS JUST THE F#$KING START...YOU WONT BELIEVE WHATS GUNNA HAPPEN NEXT!!!!!!!!!Low Bar Back Squats- sets of 4-10 reps Bar x 10 135 x 10 225 x 5 315 x 2 405 x 1 475 x 4 Jason Huh Lower Half Squat Partials (then pyramid down with 10 reps per) 410 x 4 410 x 4 Sumo Deadlifts- 3 sets 135 x 3 225 x 2 315 x 1 405 x 1 475 x 8 480 x 4 480 x 4 OR Conventional- 3 sets 135 x 3 225 x 2 315 x 1 405 x 1 455 x 7 455 x 7 455 x 7 TEARING THIS SH*T APART!!!! 475 FOR 8 ON DEADLIFTS?!?!?! F#$KIN EASYFront squats- 2 sets of 4-10 reps 325 x 8 325 x 8 Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps 4 point paused 1.5 Reps with hard intra-rep contractions 16 plates + 2 35's x 4 16 plates + 2 35's x 4 16 plates + 2 35's x 4 16 plates + 2 35's x 4 Leg press calf press- 3 sets of 4-10 reps Knee bend with hard contractions at tops and bottoms 16 plates + 2 35's x 4 16 plates + 2 35's x 4 16 plates + 2 35's x 4 LEGS LOOKING LIKE THEY'VE BEEN INJECTED!!!! ROUND, FULL, AND F#$KIN MASSIVE!!!!DEEP AS POSSIBLE - High Leg Press- 3 sets 10 count break between sets - Sumo Wide Stance (toes out) 16 plates + 2 35's x 4 16 plates + 2 35's x 4 16 plates + 2 35's x 4 FSFL - leg press calf press- 6 sets Toes straight 12 plates x 7 12 plates x 7 12 plates x 7 Toes out 12 plates x 7 12 plates x 7 12 plates x 7 Smith machine calves- 6 sets Seated Tension reps toes in 145 x 8 145 x 8 145 x 8 Standing stretch 135 x 63s 30s break 135 x 63s 30s break 135 x 63s STRETCHING LIKE A F#$KIN LION READY TO POUNCE!!!Seated leg curls- 3 sets 2 count squeeze 135 x 7 135 x 7 135 x 7 Kikel Quad Sweep Experiment (10 sets using the lower end of the rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 6-8 reps 105 x 7 105 x 7 105 x 7 105 x 7 105 x 7 105 x 7 105 x 7 105 x 7 105 x 7 105 x 7 QUAD SWEEPS LIKE YOU'VE NEVER SEEN ON A NATURAL!!! THESE LEGS WONT BE F@#KED WITHAbductor- 3 sets 135 x 10 135 x 10 135 x 10 Adductor- 3 sets 135 x 10 135 x 10 135 x 10 EVERYTHING IS LOOKING INSANE...HEAD TO TOE...BIGGER...STRONGER...LEANER Daily Cooldown Only on leg days -high cable curls behind head (20x8x8) -overhand bar pressdowns (50x8x8) Everyday -BB forearm cell swelling work (65x50) -BB Behind the back shrugs (65x120) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc. -vacuums (1 set of 1 min 10s)
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: Triceps LITERALLY bigger and leaner than they were last time I was on stage AND after my last mini-cut...everything going phenomenal and I gotta say....this clear muscle....is the real deal...I've never recomped this fast before
Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout Dosage:1 scoop Flavor: Maniacal Mango Taste: 9/10 Effectiveness (Energy/Pump/Focus): ?/10 Notes: REVIEW coming soon!!!!! LOVE this stuff!!!
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE All Flavors: Tropical Punch, Lemon Lime, Watermelon Dosage: 1 scoop per day + 100g CHO from powdered Gatorade Flavor Used: Watermelon Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme Dosage: 3-4 scoops postworkout Flavor Used: Cookies 'N Creme Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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