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Post by beastfitness on Feb 6, 2015 14:34:34 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 -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings I WILL NEVER BACK DOWN...NEVERIntent Reps - Flat BB Bench- 4 sets Normal Bar x 12 135 x 3 225 x 1 280 x 4 280 x 4 CG 245 x 10 Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps Meadows Rows 2 plates + 20 x 5 2 plates + 20 x 5 Compton Rows 2 plates + 20 x 5 2 plates + 20 x 5 F#$KED THE HELL OUTTA THAT BEGINNING!!!! 280 FOR 4 LIKE NOTHING AND IT EVEN FELT OFF TODAY!!!! BRING ON 3 PLATES FOR 10+!!!Lat Work- 6 sets SF Wide grip pulldown (to eye level) 250 x 5 250 x 5 Ultra WG 170 x 6 170 x 6 Underhand (leaning back, mimic high to low row) 130 x 10 130 x 10 DB Side laterals- 3 sets Tighter Form 80 x 5 80 x 5 80 x 5 FORCING THESE DELTS TO F#$KING GROOOOOW!!!!Intent Reps - cable flys- 4 sets Mid 60 x 6 60 x 6 60 x 6 60 x 6 Bar pullovers- 3 sets Bent over completely 100 x 4 slightly higher 100 x 4 body upright 100 x 4 FG - DB side lateral Tension (30-50 seconds)- 2 sets 25 x 32s 25 x 32s ***FG on all arm work*** Paused both arm hammer DB curls- 3 sets 25 x 7 25 x 7 25 x 7 I WONT BE TOLD WHAT TO DO!!! I DO MY OWN THING!!! I CREATE MY OWN PATH!!!!!Single arm overhand pressdowns- 3 sets 60 x 7 60 x 7 60 x 7 Single arm cable curl- 3 sets 40 x 10 40 x 10 40 x 10 DB Rear Delt- 4 sets 50 x 8 50 x 8 50 x 8 OR Cable rear delt crossovers- 3 sets 40 x 10 40 x 10 40 x 10 BUSTING OUTTA THIS SHYT LIKE A DAMN ANIMAL!!!!CTUT Rope pullovers ss facepulls- 2 sets 120 x 8 8 120 x 8 8 High cable behind the head curls- 8 set 1.5 reps shortened tension reps 40 ps x 10 50 ps x 4 50 ps x 4 50 ps x 4 50 ps x 4 FSFL High bar cable curls 80 x 5 80 x 5 80 x 5 MORE REPS!!! MORE PUMP!!!!1.5 reps shortened - Overhand bar pressdowns- 8 sets Normal 90 x 5 90 x 5 90 x 5 K Bent Over 90 x 5 90 x 5 90 x 5 K Bent Over Underhand 50 x 10 50 x 10 DB shrugs- 6 sets 50 x 10 10 count break 50 x 10 10 count break 50 x 10 10 count break 50 x 10 10 count break 50 x 10 10 count break 50 x 10 LIGHT THIS F#$KING PLACE UP!!!!!DB front raise- 3 sets 60 x 5 60 x 5 60 x 5 Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds +10 ps x 28 +10 ps x 28 +10 ps x 28 Gymnastic Style leg raises- 3 sets +5 x 8 5 count hanging break +5 x 8 5 count hanging break +5 x 8 F#$KIN FINISH!!!!Bosu ball hanging leg raises- 3 sets Paused at top 6 6 6 Bent over rope cable crunches- 4 sets 140 x 9 140 x 9 140 x 9 140 x 9 ALWAYS.PUSH.HARD. Daily Cooldown -high cable curls behind head (20x9x8) -overhand bar pressdowns (50x9x8) -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: AWESOME stuff! Excited for the final review
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 8, 2015 18:57:21 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 -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings STIMULATE DONT ANNIHILATE
...HAHAHAHAH F#$K THAT!!!!!!!Klokov Timed High bar squats- 3 sets of 1-5 mins Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep 225 x 1 min 44 seconds 225 x 1 min 44 seconds 225 x 1 min 44 seconds Leg press calf press- 3 sets Tension+overreaching 6 plates x 28 6 plates x 28 6 plates x 28 OVERREACHING ON EVERY F#$KIN REP!!! MUUUURDER!!!!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 18 8 plates x 18 Toes out 8 plates x 18 8 plates x 18 Toes in 8 plates x 18 8 plates x 18 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 52 16 plates x 52 16 plates x 52 16 plates x 52 FEEL THAT F#$KIN BUUURN!!! QUADS BLOWIN OUTTA THESE PANTS!!!! High wide leg press- 3 set of 10-30 reps 14 plates x 26 14 plates x 26 14 plates x 26 Smith machine seated calf press- 3 sets of 20-50 reps 45 ps x 44 45 ps x 44 45 ps x 44 HAMSTRING DROP BIG ENOUGH FOR YA??? THICK! DENSE! F#$KIN INSANE!!!!Seated leg curls- 10 sets of 10-12 reps Normal (10 count break between sets) 90 x 12 90 x 12 90 x 12 90 x 12 90 x 12 Intraset stretches 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) LONGER SETS THAN YOU CAN IMAGINE!!! WELCOME IN THE PAAAIN!!!!Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps Normal (10 count break between sets) 90 x 12 90 x 12 90 x 12 90 x 12 90 x 12 Intraset stretches 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) Kikel Timed SLDL- 2 sets of 1-5 mins 225 x 1 min 4 seconds 225 x 1 min 4 seconds YOU SEE THAT SHYT?!?!?! THATS HOW YOU F#$KIN FORCE YOUR LEGS TO GROW!!! Daily Cooldown -high cable curls behind head (20x10x8) -overhand bar pressdowns (50x10x8) -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: Really leaning out and getting nice and full! DAMN am I sold on HMB
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 10, 2015 21:58:02 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 THE CLOSER I GET TO THE GYM IM MORE CONFIDENT...THE CLOSER IM MORE CONFIDENT...THE CLOSER IM MORE CONFIDENT...THEN...ONCE IM IN THE GYM IM A GOD, NO ONE CAN BEATStanding BB press- 4 sets 8-10 reps 135 x 8 135 x 8 20-30 reps 95 x 20 95 x 20 Close Grip Bench Press- 3 sets of 8-12 reps 245 x 8 245 x 8 245 x 8 YOU CANT F#$KIN TOUCH THIS!!!! YOUR NOT MAN ENOUGH!!!!Tension Reps - T bar rows- 4 sets of 8-12 reps 4 plates + 5 x 9 4 plates + 5 x 9 4 plates + 5 x 9 4 plates + 5 x 9 DB laterals- 3 sets of 20-30 reps 50 x 30 55 x 20 55 x 20 Cable arm superset- 3 sets of 20-30 reps Pressdowns into high curls 90 x 26 26 90 x 26 26 90 x 26 26 NOBODY CAN F#$K WITH THIS!!! THIS IS THE ULTIMATE!!!!High cable flys- 6 sets Normal 30 x 23 30 x 23 30 x 23 30s extreme stretch 30 x 15 Extreme Stretch (30 s) 30 x 15 Extreme Stretch (30 s) 30 x 15 Extreme Stretch (30 s) Pulldowns (fully shortened)- 7 sets Wide (15-30 reps) 210 x 16 210 x 16 Super wide (8-12 reps) 230 x 11 Tension Reps - Close Grip 50-70 seconds 130 x 60s SF Rope pullovers - Loaded Stretch 60 x 20 30 count hard stretch 60 x 20 30 count hard stretch YOU CANT LAST TWO MINUTES IN MY WORLD!!!!Hammer Strength- 4 sets Fully lengthened and shortened Incline press 2 plates x 15 2 plates x 15 Rows Low 2 plates x 20 High 2 plates x 20 Side laterals- 3 sets K Style Forced reps (20-40 reps) 70 x 32 70 x 32 Timed CTUT no breaks between reps (50-100 seconds) 15 x 1 min 16 seconds IM THE IRON MIKE F#$KIN TYSON OF BODYBUILDING!!! YOUVE NEVER SEEN INTENSITY LIKE THIS!!!!Standing reverse Pec deck- 4 sets of 20-30 reps 100 x 22 100 x 22 100 x 22 100 x 22 Tricep bar overhand pulldowns- 5 sets of 12-20 reps 90 x 14 10 count break 90 x 14 10 count break 90 x 14 10 count break 90 x 14 10 count break 90 x 14 Curl bar preacher- 5 sets of 12-20 reps 25 ps x 12 10 count break 25 ps x 12 10 count break 25 ps x 12 10 count break 25 ps x 12 10 count break 25 ps x 12 KEEP IT GROWING!!! KEEP THE BLOOD POURING!!!!DB Alt curls- 3 sets of 8-20 reps Both arm Hammer 35 x 14 35 x 14 35 x 14 Db behind head extensions- 3 sets of 20-30 reps 65 x 20 65 x 20 65 x 20 Db shrugs- 2 sets 65 x 32 seconds 65 x 32 seconds THIS CANNIBAL IS HUNGRY FOR MEAT!!!!!!Forearm curls- 8 sets of 20-40 reps Short bb bar extensors 24 24 24 24 BB flexors +10 ps x 26 +10 ps x 26 +10 ps x 26 +10 ps x 26 Decline reverse crunches- 4 sets 24 24 24 24 Intent Reps - Standing rope crunch- 5 sets Front Intent Reps (12-30 reps) 120 x 24 10 count break 120 x 24 10 count break 120 x 24 Front speed 110 x 44 10 count break 110 x 44 YOU CANT REPLICATE THIS!!! THIS IS THE ULTIMATE!!!!__________________________ 7 Lower Body Cell Swelling Day w/ Ab Auxillary*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 YOUR NOT GUNNA BELIEVE WHATS ABOUT TO HAPPEN...THIS SHYT IS GUNNA BLOW. YOUR. F#$KING. MIND.Leg curls- 3 sets 50-100 reps 60 x 76 60 x 76 60 x 76 Leg extensions- 3 sets of 50-100 reps 60 x 80 60 x 80 60 x 80 ALREADY 400+ REPS IN THIS WORKOUT AND IVE JUST F#$KIN STAAAARTED!!!!Leg press calf press- 3 sets of 75-100 reps Entire Leg Contracted 2 plates x 84 2 plates x 84 2 plates x 84 Leg press- 5 sets of 60-100 reps K Style Close Stance 8 plates x 126 8 plates x 126 8 plates x 126 8 plates x 126 8 plates x 126 DROP TO YOUR F#$KIN KNEES AND BOW TO YOUR KING!!!!Seated smith machie calf press- 3 sets of 50-75 reps 45 ps x 80 45 ps x 80 45 ps x 80 Tension Reps - Seated leg curls- 3 sets of 10-20 reps Close 75 x 15 75 x 15 Wide 75 x 15 REP AFTER REP!!!! INSANITY AFTER INSANITY!!!!Tension Reps - Leg extensions- 3 sets of 10-20 reps Close 75 x 15 75 x 15 Wide 75 x 15 Abductor- 3 sets of 15-30 reps 50 x 40 50 x 40 50 x 40 GROWING EVERY F#$KIN WAY!!! EVERY ANGLE!!!!Adductor- 3 sets of 15-30 reps 50 x 40 50 x 40 50 x 40 Glute kickbacks- 1 drop set per leg Left leg 30 x 20 10 count break 30 x 8 5 count break 30 x 8 Right leg 30 x 20 10 count break 30 x 8 5 count break 30 x 8 NOTHINGS LEFT TO CHANCE!!! I MAKE IT ALL F#$KIN HAPPEN ON MY OWN TERMS!!!Close stance quad sweep leg press- INSANITY F@$KIN SET 4 plates x 400 Bosu ball hangin leg raises- 4 sets 22 22 22 22 4 PLATES FOR 400 ENOUGH???...NAH...I WANT MORE!!!Cable crunches ss hanging leg raises- 4 sets Constant circuit 110 x 28 into 0 x 18 110 x 28 into 0 x 18 110 x 28 into 0 x 18 110 x 28 into 0 x 18 Single side rope cable crunches- 3 sets 70 x 20 each side 70 x 20 each side 70 x 20 each side ...THATS WHY MY LEGS OVERPOWER MY UPPERBODY...BECAUSE I TRAIN LIKE YOU CANT!!!! Daily Cooldown -high cable curls behind head (20x10x8) -overhand bar pressdowns (50x10x8) -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: Recovery is continuing to improve and i am only getting bigger stronger and leaner! Starting to see the end of the bottle which kinda sucks
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 11, 2015 23:27:40 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 A WARNING...TO THE PEOPLE...THE GOOD AND THE EVIL...THIS...IS...WAAAAAAR!!!!!!!Standing BB Shoulder Press- 3 sets of 30-50 reps Bar x 50 Bar x 50 Bar x 50 Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps Front 65 x 22 65 x 22 65 x 22 Back 65 x 22 65 x 22 65 x 22 MY MIND IS ALREADY FOCUSED...MY PREY HAS BEEN STALKED...NOW ITS TIME TO F#$KIN KILL!!!!Rope pullovers- 6 sets of 20-30 reps 60 x 26 60 x 26 60 x 26 60 x 26 60 x 26 60 x 26 Cable flys- 6 sets of 20-30 reps High 40 x 20 40 x 20 40 x 20 40 x 20 All the way up 40 x 20 40 x 20 EVERYBODY WANTS TO SAY THEY'RE A BEAST IN THE GYM UNTIL IT COMES TIME TO DO WHAT REAL BEASTS DO!!!!!!Arm activation sets- 4 sets of 20-30 reps Single high cable curl behind head 20 x 22 20 x 22 Single arm cable pressdowns 20 x 22 20 x 22 Delts- 6 sets of 20-50 reps DB side 45 x 56 45 x 56 (timed - arms straight) 10 x 60s Single Cable rear Delt crossovers (top) 20 x 38 (mid) 20 x 38 (bottom) 10 x 20 Triceps- 6 sets of 30-80 reps Rope AK pressdowns (lats flexed) 60 x 44 60 x 44 60 x 44 Overhand Bar 70 x 24 70 x 24 70 x 24 DESTROY!!! DECIMATE!!! F#$KING OBLITERATE!!!!!DB Curls- 6 sets of 30-80 reps Both arm hammer (bringing in front of body) 25 x 50 30 x 20 30 x 20 Single arm twisting preacher db 20 x 20 20 x 20 20 x 20 Reverse wrist curl- 4 sets W/ Extensors using short BB 10 ps x 20 10 ps x 20 10 ps x 20 10 ps x 20 Short BB front shrugs- 4 sets Close grip 55 ps x 60 55 ps x 60 Wide grip 55 ps x 60 55 ps x 60 ARE YOU SEEING THIS?!!?! WTF IS HAPPENING?!?!? HOW THE F#$K CAN YOU HANDLE THIS MUCH BLOOOD!!!!!!Cable bar forearm pressdowns- 2 sets of 50-100 reps Flexors 70 x 52 70 x 52 70 x 52 Extensors 20 x 52 20 x 52 20 x 52 Curl bar upright rows- 4 sets 25 ps x 22 25 ps x 22 25 ps x 22 25 ps x 22 MORE SHYT!!!! MORE F#$KIN WORK NEEEDS TO BE DONE GODDAMN IT!!!Occluded Preacher Extensors- 3 sets Bar x 26 Bar x 26 Bar x 26 Occluded arms- 6 sets Preacher curls 10 ps x 24 Slight break 10 ps x 24 Slight break 10 ps x 24 Cable bar pressdowns 50 x 24 Slight break 50 x 24 Slight break 50 x 24 Barbell forearms (partials if needed)- 4 sets Flexors 75 x 52 75 x 52 Extensors Bar x 20 Bar x 20 I. WILL. BE. PRO. Daily Cooldown -high cable curls behind head (20x13x8) -overhand bar pressdowns (50x13x8) -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: muscles looked so damn round today...cant imagine how my future mini-cut is going to go after this recomp!
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: NEW FAVORITE INTRA...that pepto-pro!!! DAAMN!!!
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 17, 2015 21:56:29 GMT
A lot has happened on a very personal level that I would rather not discuss after everything that happened last week...I haven't stop grinding, I haven't stopped pushing...when I lose my mind, thats the only thing I know what to do and my only release. This truly keeps me alive.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 -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings This isn't new...I havent stopped f#$king trucking on, crushing everything in my sight...all play...all work...I love what I do...and thats why I'm successful...because IM F#$KING PASSIONATE ABOUT THIS SHYT!!!! AND I COMMAAAAAND MY MUSCLES TO GROOOW!!!!!Intent Reps - Flat BB Bench- 4 sets Normal Bar x 12 135 x 3 225 x 1 280 x 6 10 count pauses 275 x 4 CG 255 x 4 Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps Meadows Rows 2 plates + 20 x 6 2 plates + 25 x 4 Compton Rows 2 plates + 25 x 4 2 plates + 25 x 4 280 FOR 6 LIKE A F#$KIN JOKE!!!!! MAKE THIS SHYT HARD!!!!Lat Work- 6 sets SF Wide grip pulldown (to eye level) 250 x 6 250 x 6 Ultra WG 170 x 7 170 x 7 Underhand (leaning back, mimic high to low row) 150 x 6 150 x 6 DB Side laterals- 7 sets Tighter Form 80 x 6 80 x 6 80 x 6 MJ laterals 15 x 8 15 x 8 15 x 8 MORE MASS THAN A F#$KIN MOUNTAIN!!!! TIME FOR BLOOD!!!!Intent Reps - cable flys- 6 sets Mid 60 x 7 60 x 7 60 x 7 60 x 7 Lowest 40 x 6 40 x 6 Bar pullovers- 3 sets Bent over completely 100 x 5 slightly higher 100 x 5 body upright 100 x 5 FG - DB side lateral Tension (30-50 seconds)- 2 sets 25 x 34s 25 x 34s ***FG on all arm work*** Paused both arm hammer DB curls- 3 sets 25 x 8 25 x 8 25 x 8 I CANT STOP MAKING PROGRESS!!! NOBODY CAN F#$K WITH THIS!!!!Single arm overhand pressdowns- 3 sets 60 x 8 60 x 8 60 x 8 Single arm cable curl- 3 sets 50 x 4 50 x 4 50 x 4 DB Rear Delt- 4 sets 50 x 8 50 x 8 50 x 8 OR Cable rear delt crossovers- 3 sets 50 x 4 50 x 4 50 x 4 CTUT Rope pullovers ss facepulls- 2 sets 120 x 9 9 120 x 9 9 THIS IS THE F#$KIN ULTIMATE!!! YOUR NOT MAN ENOUGH TO F#$K WITH ME!!!!High cable behind the head curls- 8 set 1.5 reps shortened tension reps 50 ps x 5 50 ps x 5 50 ps x 5 50 ps x 5 50 ps x 5 FSFL bar cable curls 50 x 10 50 x 10 50 x 10 1.5 reps shortened - Overhand bar pressdowns- 8 sets Normal 90 x 6 90 x 6 90 x 6 K Bent Over 90 x 6 90 x 6 90 x 6 K Bent Over Underhand 60 x 6 60 x 6 YOU MIGHT AS WELL QUIT...MY PACE IS TOO FAST...YOU CANT F#$KIN LAST!!!!DB shrugs- 6 sets 55 x 10 10 count break 55 x 10 10 count break 55 x 10 10 count break 55 x 10 10 count break 55 x 10 10 count break 55 x 10 OHP ss MJ laterals- 3 sets Focus on activation 115 x 4 into 15 x 8 115 x 4 into 15 x 8 115 x 4 into 15 x 8 ACTIVATION WORK LIKE YOU'VE NEVER SEEN!!!!Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds +10 ps x 30 +10 ps x 30 +10 ps x 30 Bosu ball hanging leg raises- 3 sets Above head on every rep or else rep doesn't count 7 7 7 7 Bent over rope cable crunches- 5 sets 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 I GROW BECAUSE I F#$KING WANT TO!!!! Daily Cooldown -high cable curls behind head (20x14x8) -overhand bar pressdowns (50x14x8) -BB forearm cell swelling work (65x50) -BB Behind the back shrugs (65x120) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc. -vacuums (1 set of 1 min 10s)
SUPPLEMENT LOGS
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: pictures coming soon...I literally cant believe how Im looking in the mirror lately
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: I love this damn stuff!!!! nonstop energy and endurance!!!
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme Dosage: 3-4 scoops postworkout Flavor Used: Cookies 'N Creme Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
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Post by beastfitness on Feb 18, 2015 12:20:02 GMT
5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed *Tension Reps = focus on squeeze and stretch Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings LETS F#$KIN GOOOOOOO!!!!!!!!!!!!!!!!!!!!!!!!!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 50 seconds 225 x 1 min 50 seconds 225 x 1 min 50 seconds Leg press calf press- 3 sets Tension+overreaching 6 plates x 30 6 plates x 30 6 plates x 30 NO TIME TO F#$KIN REST!!!! NO TIME TO STOP!!!! I WANT INSANE PROGRESS ONLY THOUGHT TO BE ATTAINABLE THRU DRUGS!!!!!ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each Toes straight 8 plates x 20 8 plates x 20 Toes out 8 plates x 20 8 plates x 20 Toes in 8 plates x 20 8 plates x 20 CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps 16 plates x 54 16 plates x 54 16 plates x 54 16 plates x 54 I WONT BE CONTROLLED BY YOUR THOUGHTS OF WHAT IS POSSIBLE!!!! I AM THE F#$KIN UNKNOWN!!!!!High wide leg press- 3 set of 10-30 reps 14 plates x 28 14 plates x 28 14 plates x 28 Smith machine seated calf press- 3 sets of 20-50 reps 45 ps x 50 45 ps x 50 45 ps x 50 TIME FOR TRUE INSANITY!!!!! 3O SETS OF LEGS LEFT WITH 15 OF THOSE SETS USING INTRA-SET STRETCHING…YOU SAID YOU WANTED PAIN…WELL BUCKLE UP MOTHERF#$KER…CAUSE HERE IT IS!!!!Seated leg curls- 10 sets of 10-12 reps Normal (10 count break between sets) 95 x 10 95 x 10 95 x 10 95 x 10 95 x 10 Intraset stretches 95 x 10 Extreme seated stretch (30 s) 95 x 10 Extreme seated stretch (30 s) 95 x 10 Extreme seated stretch (30 s) 95 x 10 Extreme seated stretch (30 s) 95 x 10 Extreme seated stretch (30 s) PUMPS LIKE YOU CAN ONLY DREAM OF!!!! THIS SHYT CANT BE REAL!!!!Cybex calf presses- 10 sets Normal (10 count break between sets) 90 x 10 90 x 10 90 x 10 90 x 10 90 x 10 Intraset stretches 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) 90 x 10 Extreme seated stretch (30 s) CALVES TURNING INTO F#$KIN COWS!!!! MAKE THIS B*TCH BUUURN!!!!!Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps Normal (10 count break between sets) 95 x 10 95 x 10 95 x 10 95 x 10 95 x 10 Intraset stretches 95 x 10 Extreme seated stretch (30 s) 95 x 10 Extreme seated stretch (30 s) 95 x 10 Extreme seated stretch (30 s) 95 x 10 Extreme seated stretch (30 s) 95 x 10 Extreme seated stretch (30 s) F#$KIN 50+ SETS OF LEGS IN ABOUT AN HOUR?!?! HITTING MORE REPS AND WEIGHT THAN LAST WEEK?!?! THIS SHYT CANNOT BE REAL!!!! Daily Cooldown -lowerbody days only high cable curls behind head (20x15x8) and overhand bar pressdowns (50x15x8) -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: hamstrings starting to actually feel more separated than they have in a while and theres a pretty damn thick vein popping outta my "right inner teardrop into calf" area
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: I love this damn stuff!!!! nonstop energy and endurance!!!
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 19, 2015 21:01:29 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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) LET IT SWELLL!!!!! LET IT BUUUURN!!!! WELCOME IN THE PAIN…BECAUSE ITS GUNNA F#$KIN HAPPEN ONE WAY OR ANOTHER!!!!!Bench Press- 3 sets of 8-12 reps CG 245 x 9 Overhand gripped Pec Deck ss Flat Bench (Normal Grip, work on increasing Pec MMC) 80 x 10 into 245 x 9 80 x 10 into 245 x 9 Tension Reps - T bar rows- 4 sets of 8-12 reps 4 plates + 10 x 8 4 plates + 10 x 8 4 plates + 10 x 8 4 plates + 10 x 8 ALREADY TEARING THIS PLACE TO THE F#$KIN GROUND!!!DB laterals- 3 sets of 20-30 reps 55 x 22 55 x 22 55 x 22 Curl bar arm activation work- 3 sets Preacher into French 15 ps x 20 20 ARMS STRAIGHT - High cable flys- 6 sets Normal 30 x 40 40 x 20 40 x 20 30s extreme stretch 30 x 16 Extreme Stretch (30 s) 30 x 16 Extreme Stretch (30 s) 30 x 16 Extreme Stretch (30 s) HEAR MY F#$KIN ROAR!!!! THIS LION IS READY TO KILL!!!!!Pulldowns (fully shortened)- 7 sets Wide (15-30 reps) 210 x 17 210 x 17 Super wide (8-12 reps) 230 x 12 Tension Reps - Close Grip 50-70 seconds 130 x 64s SF Rope pullovers - Loaded Stretch 60 x 24 30 count hard stretch 60 x 24 30 count hard stretch Hammer Strength- 4 sets Fully lengthened and shortened Incline press 2 plates x 16 2 plates x 16 Rows Low 2 plates x 22 High 2 plates x 22 SQUEEZING HARDER THAN A F#$KIN DEATH GRIP!!! THIS IS WHY I GROW!!!Side laterals- 3 sets K Style Forced reps (20-40 reps) 70 x 34 70 x 34 Timed CTUT no breaks between reps (50-100 seconds) 15 x 1 min 18 seconds Standing reverse Pec deck- 4 sets of 20-30 reps 100 x 24 100 x 24 100 x 24 100 x 24 Tricep bar overhand pulldowns- 5 sets of 12-20 reps 90 x 15 90 x 15 90 x 15 90 x 15 90 x 15 SPLIT THESE F#$KIN TRICEPS!!!! MAKE THEM F#$KIN STRIATE!!!! I COMMAND YOU TO MOTHERF#$KIN STRIATE!!!!!!Curl bar preacher- 5 sets of 12-20 reps 25 ps x 13 25 ps x 13 25 ps x 13 25 ps x 13 25 ps x 13 Db hammer curls- 3 sets of 8-20 reps 35 x 15 35 x 15 35 x 15 Db behind head extensions- 3 sets of 20-30 reps 65 x 22 65 x 22 65 x 22 NO MORE F#$KIN WEAK ARMS!!!! I WONT STAND FOR THIS SHYT!!! Db shrugs- 2 sets 65 x 36 seconds 65 x 36 seconds Forearm curls- 8 sets of 20-40 reps Short bb bar extensors 26 26 26 26 BB flexors +10 ps x 30 +10 ps x 30 +10 ps x 30 +10 ps x 30 F#$KIN KING!!!!!! THIS IS NOT LAST F#$KIN YEAR!!!!!Decline reverse crunches- 4 sets 26 26 26 26 Intent Reps - Standing rope crunch- 5 sets Front Intent Reps (12-30 reps) 120 x 26 10 count break 120 x 26 10 count break 120 x 26 Front speed 110 x 46 10 count break 110 x 46 GORILLA Daily Cooldown -lowerbody days only add high cable curls behind head (20x15x8) and overhand bar pressdowns (50x15x8) -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
PREWORKOUT 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: hamstrings starting to actually feel more separated than they have in a while and theres a pretty damn thick vein popping outta my "right inner teardrop into calf" area
INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: I love this damn stuff!!!! nonstop energy and endurance!!!
POSTWORKOUT 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
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
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Post by beastfitness on Feb 20, 2015 23:28:48 GMT
7 Lower Body Cell Swelling Day w/ Ab Auxillary*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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) I WORK TOO HARD TO F#$KIN FAIL!!!! I CANT FAIL!!!! I F#$KING REFUSE!!!!!Leg curls- 3 sets 50-100 reps 60 x 80 60 x 80 60 x 80 Leg extensions- 3 sets of 50-100 reps 60 x 82 60 x 82 60 x 82 OVER 400 REPS INTO THIS F#$KIN WORKOUT AND MY SKINS ALREADY SPLITTING!!!!! TIME TO GET REAL!!!!Leg press calf press- 3 sets Entire Leg Contracted 4 plates x 40 4 plates x 40 4 plates x 40 Leg press- 5 sets of 60-100 reps K Style Close Stance 8 plates x 130 8 plates x 130 8 plates x 130 8 plates x 130 8 plates x 130 BLOW OUT THOSE F#$KIN QUAD SWEEPS!!! TASTE THE F#$KIN FEAR!!!!Seated smith machie calf press- 3 sets of 50-75 reps 45 ps x 82 45 ps x 82 45 ps x 82 Tension Reps - Seated leg curls- 3 sets of 10-20 reps Close 75 x 16 75 x 16 Wide 75 x 16 ON A NEW LEVEL OF INTENSITY!!!! YOU COULDNT FATHOM THIS LIFE!!!!!Tension Reps - Leg extensions- 3 sets of 10-20 reps Close 75 x 16 75 x 16 Wide 75 x 16 Abductor- 3 sets of 15-30 reps 50 x 44 50 x 44 50 x 44 EVERY F#$KIN MUSCLE IS GETTING TORE THE F#$K APART!!!! I NEED TO HEAR YOU F#$KIN SCREAM!!!!Adductor- 3 sets of 15-30 reps 50 x 44 50 x 44 50 x 44 Glute kickbacks- 1 drop set per leg Left leg 20 x 26 10 count break 20 x 26 5 count break 20 x 26 Right leg 20 x 26 10 count break 20 x 26 5 count break 20 x 26 I CANT HEAR THE PAIN YET!!!! LET IT ALL F#$KIN OUT!!!!!Close stance quad sweep leg press- INSANITY F@$KIN SET 4 plates x 450 Bosu ball hanging leg raises- 4 sets 24 24 24 24 TOOK MYSELF TO A DIFFERENT REALM ON MY INSANITY SET!!! IM BITE CRAWL AND CLAW MY WAY TO THE F#$KIN TOP!!!!Cable crunches ss hanging leg raises- 4 sets Constant circuit 110 x 30 into 0 x 20 110 x 30 into 0 x 20 110 x 30 into 0 x 20 110 x 30 into 0 x 20 Single side rope cable crunches- 3 sets 70 x 22 each side 70 x 22 each side 70 x 22 each side KEEP WORKING…YOUR NOT GOOD ENOUGH YET Daily Cooldown -lowerbody days only add high cable curls behind head (20x17x8) and overhand bar pressdowns (50x17x8) -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
PREWORKOUT 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: quads looking more separated lately…barely but better than previously haha
INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: so damn incredible! This is going to be a go to intra form now on!
POSTWORKOUT 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:Peanut Butter Marshmallow Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
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Post by beastfitness on Feb 21, 2015 13:14:53 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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) Im the only person on earth that cries everyday for their dreams…that passion WILL TAKE ME TO THE TOP…I AM A HISTORY THATS HAPPENING TODAYStanding BB Shoulder Press- 3 sets of 30-50 reps 65 x 50 65 x 50 65 x 50 Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps Front 65 x 24 65 x 24 65 x 24 Back 65 x 24 65 x 24 65 x 24 LET THE BLOOD POUR IN!!!!!Rope pullovers- 6 sets of 20-30 reps 60 x 30 70 x 20 70 x 20 70 x 20 70 x 20 70 x 20 Cable flys- 6 sets of 20-30 reps High 40 x 22 40 x 22 40 x 22 40 x 22 All the way up 40 x 22 40 x 22 IMMORTALS CAN NEVER BE VANQUISHED!!!!Arm activation sets- 4 sets of 20-30 reps Single high cable curl behind head 20 x 24 20 x 24 Single arm cable pressdowns 20 x 24 20 x 24 Delts- 6 sets of 20-50 reps DB side 45 x 58 45 x 58 (MJ) 10 x 20 Single Cable rear Delt crossovers (top) 30 x 40 (mid) 20 x 44 (bottom) 10 x 24 INFINITE SUPPLY OF INTENSITY!!! YOU'LL CRASH!!!! YOU'LL BURN!!!Triceps- 6 sets of 30-80 reps Bar AK pressdowns (lats flexed) 60 x 46 60 x 46 60 x 46 Overhand Bar 70 x 26 70 x 26 70 x 26 DB Curls- 6 sets of 30-80 reps Both arm hammer (bringing in front of body) 30 x 22 30 x 22 30 x 22 Single arm twisting preacher db 20 x 24 20 x 24 20 x 24 IN NO REALM CAN YOU KEEP UP WITH ME!!!Reverse wrist curl- 4 sets W/ Extensors using short BB Bar x 24 Bar x 24 Bar x 24 Bar x 24 Short BB front shrugs- 4 sets Close grip 55 ps x 66 55 ps x 66 Wide grip 55 ps x 66 55 ps x 66 DONT F#$KIN FOOL YOURSELF!!!! I COMMAAAAND YOU TO F#$KIN GROW GOD DAMN IT!!!!Cable bar forearm pressdowns- 2 sets of 50-100 reps Flexors 70 x 56 70 x 56 70 x 56 Extensors 20 x 56 20 x 56 20 x 56 Short BB upright rows- 4 sets 25 ps x 26 25 ps x 26 25 ps x 26 25 ps x 26 ROUNDER THAN A F#$KIN BOULDER!!!! BRING IT!!!Occluded Preacher Extensors- 3 sets Bar x 26 Bar x 26 Bar x 26 Occluded arms- 6 sets Preacher curls 10 ps x 26 Slight break 10 ps x 26 Slight break 10 ps x 26 Cable bar pressdowns 50 x 26 Slight break 50 x 26 Slight break 50 x 26 Barbell forearms (partials if needed)- 4 sets Flexors 75 x 56 75 x 56 Extensors Bar x 24 Bar x 24 IMMORTALS CAN NEVER BE VANQUISHED
Daily Cooldown -lowerbody days only add high cable curls behind head (20x17x8) and overhand bar pressdowns (50x17x8) -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
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout All Flavors: Watermelon Dosage: 1 scoop per day Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 90 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: I will NEVER take another product for pump…seriously…the pump was WTF…blows noxygen, hemavol, everything outta the water
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: F@#K…shoulders from front to back are popping!
INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: so damn incredible! This is going to be a go to intra form now on!
POSTWORKOUT 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:Peanut Butter Marshmallow Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
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Post by beastfitness on Feb 24, 2015 22:12:00 GMT
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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) TIME TO TEST THE FATE OF MY WORLD…TIME TO PUT TRUE WORK TO THE TEST…TIME TO SEE IF I HAVE WHAT IT F#$KING TAKES!!!! LETS DESTROY THIS MOTHERF#$KER!!!!! 600 LB SQUAT TEST!!!!!Back Squats- X sets of Singles/Doubles/Triples Low Bar Bar x 6 135 x 3 225 x 2 315 x 1 405 x 1 495 x 1 545 x 1 600 x 1.5!!!!!!!!!!!!!!!!!! High bar 315 x 1 405 x 1 410 x 1 Deadlifts- X sets of Singles/Doubles/Triples Sumo 135 x 3 225 x 3 315 x 3 405 x 1 510 x 2 510 x 2 510 x 2 Smith Machine Deficit SLDL 405 x 2 405 x 2 405 x 2 F#$KING BEND THE SHYT OUTTA THAT GOD DAMN BAR!!! I GOT A F#$KIN SINGLE LIKE NOTHING, WENT FOR 2, DIDN'T GET IT…WATCH ME HIT A F#$KIN DOUBLE WITHIN A FEW MONTHS!!!!!!Leg press quad sweep partials- 5 sets 10 count pause in hole and 10 count squeeze at top of every rep 24 plates + 2 25's x 2 24 plates + 2 25's x 2 24 plates + 2 25's x 2 24 plates + 2 25's x 2 24 plates + 2 25's x 2 Sumo stance leg press- 3 sets Full DEEP AS POSSIBLE reps 22 plates + 2 25's x 2 22 plates + 2 25's x 2 22 plates + 2 25's x 2 IM A GOD IN THIS ARENA OF WAAAAAR!!!!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 + 2 25's x 3 18 plates + 2 25's x 3 Toes out 18 plates + 2 25's x 3 18 plates + 2 25's x 3 Toes In 18 plates + 2 25's x 3 18 plates + 2 25's x 3 Smith machine seated calf press- 3 sets 5 count squeeze and stretch 185 x 6 185 x 6 185 x 6 KEEP THE PRESSURE ON!!!! YOU'LL BREAK!!!!Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps Normal Stack + 10 x 4 Stack + 10 x 4 Stack + 10 x 4 5 count squeeze at peak contraction 130 x 2 130 x 2 130 x 2 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 5 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 ONLY I SURVIVE THIS SHYT!!!! ONLY I F#$KING GROW FROM THIS SHYT!!!!Glute kickbacks- 3 sets per leg Left 40 x 6 50 x 3 50 x 3 Right 40 x 6 50 x 3 50 x 3 HIT THIS F#$KING SQUAT TO JUST ABOUT PARALLEL…MAYBE SLIGHTLY ABOVE…I REALLY DONT GIVE A F#$K…MY LEGS WONT STOP GROWING…AND I KEEP GETTING STRONGER…OH YEAH, AND I CAN F#$KIN SPEED AND PAUSE SQUAT 500+____________________________ 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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) BODY IS F#$KING DESTROYED FROM THE SQUAT PR…SHOULD I TAKE THE DAY OFF? HAHAH!!!! YEAH F#$KIN RIGHT!!!!Flat Bench- X sets of Singles/Doubles/Triples Normal (work up to a decent single before going into paused work) Bar x 20 135 x 2 225 x 1 275 x 1 335 x 1 8-30 count paused reps (once you pause for a 30 count, bump up reps then weight after hit for all triples) 315 x 1 22 count pause 315 x 1 22 count pause CG 8-20 count paused reps (once you pause for a 20 count, bump up weight) 280 x 1 11 count pause 280 x 1 11 count pause Rows- 3 sets FSFL w/ loose form 7 plates + 10 x 2 7 plates + 10 x 2 7 plates + 10 x 2 FELT OFF ON BENCHING FROM THE SQUATS AND STILL PUT UP AN EASY 335??? 3 PLATE BENCH FOR 22 COUNT PAUSED REPS?!?! WATCH ME HIT 3 PLATE 30 COUNT PAUSED REPS FOR TRIPLES!!!!! HS Incline- 3 sets 2 count squeeze and stretch 4 plates x 5 4 plates + 5 ps x 2 4 plates + 5 ps x 2 DB side laterals- 6 sets Loose Form (AMRAP with 100's) 100 x 13 100 x 13 Tight Form (2-5 reps) 85 x 5 85 x 5 MJ Reps 20 x 6 25 x 6 I AM THE F#$KIN MASTER!!!!! WATCH ME COMMAND!!! Reverse Pec deck- 5 sets 210 x 2 210 x 2 210 x 2 210 x 2 210 x 2 Behind the neck BB presses- 3 sets Focus only on stretch 75 x 6 75 x 6 75 x 6 Bent over elbows in Overhand bar pressdowns- 6 sets Close 90 x 5 90 x 5 90 x 5 Wide 90 x 5 90 x 5 90 x 5 MORE PAIN!!!! MORE GLORY!!!!Biceps- 6 sets Twisting single db preacher 30 x 4 30 x 4 30 x 4 30 x 4 30 x 4 30 x 4 DB shrugs- 6-10 sets 50 x 6 x 10 SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure Slow Tempo Reverse curl bar +22.5 ps x 3 3 3 3 Slow Tempo Normal 120 x 3 3 3 3 KEEP HATING…I'LL KEEP SLAYINGLeg raises- 6 sets Reverse decline crunch +30 x 3 +30 x 3 +30 x 3 Bosu ball hanging +5 x 5 +5 x 5 +5 x 5 Rope cable crunches- 6 sets 3-10 reps 140 x 10 140 x 10 140 x 10 140 x 10 140 x 10 140 x 10 KEEP THE PACE!!!!Lat Pulldown- 2 sets LF Fully Lengthened Stack (290) + 5 x 5 Stack (290) + 5 x 5 SF Wide As Possible Pulldowns 270 x 2 270 x 2 270 x 2 Ab roller- 1 set 6 ALWAYS. WORK. HARDER.Daily Cooldown-lowerbody days only add high cable curls behind head (20x17x8) and overhand bar pressdowns (50x17x8) -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 LOGSPREWORKOUTCellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon Dosage: 1 scoop per day Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 90 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: My entire body EVEN on these lower rep days was pretty damn good! 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: Big changes happening…that 600 lb squat INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: so damn incredible! This is going to be a go to intra form now on! POSTWORKOUTCellucor 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:Peanut Butter Marshmallow Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10 THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon waterAll Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10 Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills Effectiveness: 10/10
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Post by beastfitness on Feb 26, 2015 0:37:22 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) *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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) ITS ALL ABOUT TO GO DOWN!!!!! Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps Feet close 115 x 9 115 x 9 Feet wide 115 x 9 115 x 9 1.5 rep normal stance Shortened 95 x 10 Lengthened 95 x 10 Intent Reps - Extensions- 6 sets of 8-10 reps Feet close 115 x 9 115 x 9 Feet wide 115 x 9 115 x 9 1.5 rep normal stance Shortened 95 x 10 Lengthened 95 x 10 TEARING THIS PLACE THE F#$K UP!!! STILL SORE FROM MY SQUAT PR FROM MONDAY BUT…GUESS WHAT…I DONT GIVE A F#$K!!!!!Squats- sets of 4-10 reps Low Bar Back (work up to RPE 7 AMRAP set before back off work) Bar x 10 135 x 10 225 x 5 315 x 2 405 x 1 (AMRAP RPE 7) 475 x 5 Front 225 x 4 330 x 4 Deadlifts- 3 sets Sumo (work up to RPE 7 AMRAP set before back off work) 135 x 3 225 x 2 315 x 1 405 x 1 (AMRAP RPE 7) 480 x 5 Deficit Deloaded reps - Sumo Speed Pulls (standing on plates) 405 x 4 405 x 4 405 x 4 ENOUGH WEIGHT??? ENOUGH PAIN??? F#$K NO!!! I WANT MOOORE!!!!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 5 16 plates + 2 35's x 5 16 plates + 2 35's x 5 16 plates + 2 35's x 5 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 5 16 plates + 2 35's x 5 16 plates + 2 35's x 5 DEEP AS POSSIBLE - High Leg Press- 3 sets 10 count break between sets - Sumo Wide Stance (toes out) 16 plates + 2 35's x 5 16 plates + 2 35's x 5 16 plates + 2 35's x 5 I LIVE IN THIS F#$KIN PLACE!!!! PLAN MY ATTACK!!!!!FSFL - leg press calf press- 6 sets Toes straight 12 plates x 8 12 plates x 8 12 plates x 8 Toes out 12 plates x 8 12 plates x 8 12 plates x 8 Smith machine calves- 6 sets Seated Tension reps toes in 155 x 5 155 x 5 145 x 5 Standing stretch 155 x 30s 30s break 155 x 30s 30s break 155 x 30s WHO'S THE F#$KIN ANIMAL NOW?!?!!Seated leg curls- 3 sets 2 count squeeze 135 x 8 135 x 8 135 x 8 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 8 105 x 8 105 x 8 105 x 8 105 x 8 105 x 8 105 x 8 105 x 8 105 x 8 105 x 8 NO IM NOT F#$KIN DONE!!!!!! ALWAYS MOOORE!!!!Abductor- 3 sets 140 x 4 140 x 4 140 x 4 Adductor- 3 sets 140 x 4 140 x 4 140 x 4 I COMMAAAAAND YOU TO F#$KIN GROW!!!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x20x8) and overhand bar pressdowns (50x20x8) -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
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout All Flavors: Watermelon Dosage: 1 scoop per day Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 90 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: My entire body EVEN on these lower rep days was pretty damn good!
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout Flavor: Fruit Punch Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water Mixability: 10/10 Taste: 5/10 Effectiveness: 10/10 Notes: Well shyt! This pre workout had some of the cleanest Energy/Pump/Focus/Endurance increases that I've had for a while…not bouncing off the walls or overly focused or pumps but rather a pretty good blend of them all…pretty cool stuff! Flavor sucked though
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: My strength is sky rocketing INSANELY fast!
INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: so damn incredible! This is going to be a go to intra form now on!
POSTWORKOUT 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:Peanut Butter Marshmallow Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
The INSANE BULK Series 19 (Cellucor Alpha Amino G4 Series Product Breakdown)
The INSANE BULK Series 20 (PharmaFREAK SuperFREAK Introduction)
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Post by beastfitness on Feb 26, 2015 13:03:53 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 -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) F#$K YOUR CLOCK!!!! I'LL GO TO THE TOP!!!!Intent Reps - Flat BB Bench- 4 sets Normal (work up to RPE 7 AMRAP set before back off work) Bar x 12 135 x 3 225 x 1 (AMRAP RPE 7) 280 x 6 CG (20-40 count paused reps) 225 x 4 40 count pauses 245 x 3 20 count pauses Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps Meadows Rows 2 plates + 25 x 5 2 plates + 25 x 5 Compton Rows 2 plates + 25 x 5 2 plates + 25 x 5 40 COUNT PAUSES ON CLOSE GRIP?!?!?!?! I F#$KIN SMAAAAASH!!!Other Lat Pulldown- 6 sets SF Wide grip pulldown (to eye level) 230 x 4 230 x 4 Ultra WG 170 x 4 170 x 4 Underhand (leaning back, mimic high to low row) 130 x 4 130 x 4 DB Side laterals- 7 sets Tighter Form 80 x 7 80 x 7 80 x 7 MJ laterals 15 x 9 15 x 9 15 x 9 DESTROYING EVERY DAMN ANGLE!!! EVERY DAMN FIBER!!!Intent Reps - cable flys- 6 sets Mid 60 x 8 60 x 8 Highest 40 x 6 40 x 6 Lowest 40 x 10 40 x 10 Bar pullovers- 3 sets Bent over completely 100 x 6 slightly higher 100 x 6 body upright 100 x 6 FG - DB side lateral Tension (30-50 seconds)- 2 sets 25 x 36s 25 x 36s YOU KEEP CRYING…I'LL KEEP BLEEDING!!!!***FG on all arm work*** Paused both arm hammer DB curls- 3 sets 25 x 9 25 x 9 25 x 9 Single arm behind the head db extensions- 3 sets 15 x 10 15 x 10 15 x 10 Cable rear delt crossovers- 4 sets Normal 50 x 7 50 x 7 2 count pause 20 x 8 20 x 8 YOU'LL NEVER SEE ME QUIT!!! YOU'LL NEVER F#$KIN SEE ME FAIL!!!!CTUT Rope pullovers ss facepulls- 2 sets 120 x 10 10 120 x 10 10 Preacher curl bar- 6 set Close 10 ps x 10 10 count break at top 10 ps x 10 10 count break at top 10 ps x 10 Wide 10 ps x 10 10 count break at top 10 ps x 10 10 count break at top 10 ps x 10 1.5 reps shortened - Overhand bar pressdowns- 8 sets Normal 90 x 7 90 x 7 90 x 7 K Bent Over 90 x 7 90 x 7 90 x 7 K Bent Over Underhand 60 x 7 60 x 7 PLAN MY ATTACK!!!!OHP ss cable bar shrugs- 4 sets 95 x 8 into 100 x 10 95 x 8 into 100 x 10 95 x 8 into 100 x 10 95 x 8 into 100 x 10 Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds +10 ps x 30 +10 ps x 30 +10 ps x 30 CONTRACT HARDER!!! GET BIGGER!!!! Ab roller- 3 sets 4 4 4 Bosu ball hanging leg raises above head- 3 sets 8 8 8 Cable crunch- 3 sets Stack x 4 Stack x 4 Stack x 4 LOOKING LIKE A F#$KIN TAAAANK!!!! JUST WAIT TILL I GET LEANER…YOU'LL NEVER SEE THIS KIND OF PHYSIQUE AGAIN!!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x20x8) and overhand bar pressdowns (50x20x8) -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
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout All Flavors: Watermelon Dosage: 1 scoop per day Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 90 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: This puuuump…..looking fuller than I've ever looked!!!
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout Flavor: Fruit Punch Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water Mixability: 10/10 Taste: 5/10 Effectiveness: 10/10 Notes: nice blend of everything but still not used to the flavor..crushed it today! Focus is on point!
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: Keep pushing it…getting bigger and stronger so its time to crank up this recomp!
INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: ohhhh the endurance and taste is amazing!
POSTWORKOUT 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:Peanut Butter Marshmallow Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
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Post by beastfitness on Feb 28, 2015 19:43:55 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 -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) I WANT FREAKIER HAMSTRINGS!!! THEY GOOD…THEY'RE GREAT…BUT THEY'RE NOT F#$KIN LEGENDARY!!! I WANT THICKER HAMSTRINGS THAN YOU'VE EVER SEEN BEFORE!!! ADJUST…KILL...F#$KING GROOOW!!!!**HAMSTRINGS AND GLUTES** Standing Single legged leg curls- 6 sets of 10-15 reps Left Leg 30 x 12 30 x 12 30 x 12 Right Leg 30 x 12 30 x 12 30 x 12 Ab/Ad- 8 sets of 10-15 reps Abductor 50 x 15 50 x 15 50 x 15 50 x 15 Adductor 50 x 15 50 x 15 50 x 15 50 x 15 LEGS ARE ALREADY PUMPED THE F#$K UP!!!! THE PAIN HAS JUST BEGUN!!!Seated leg curls- 10 sets of 10-12 reps Normal (10 count break between sets) 95 x 11 95 x 11 95 x 11 95 x 11 95 x 11 Intraset stretches 95 x 11 Extreme seated stretch (30 s) 95 x 11 Extreme seated stretch (30 s) 95 x 11 Extreme seated stretch (30 s) 95 x 11 Extreme seated stretch (30 s) 95 x 11 Extreme seated stretch (30 s) NOT DONE ON HAMSTRINGS YET!!! KEEP PUSHING IT!!!Smith machine RDL- 3 sets of 10-12 reps Hard contractions and stretches 225 x 10 225 x 10 225 x 10 High wide leg press- 3 set of 10-30 reps 14 plates x 30 14 plates x 30 14 plates x 30 HAMSTRINGS ARE F#$KIN SMOKED…TIME FOR MORE BLOOD!!!!**CALVES** Leg press calf press- 3 sets Tension+overreaching 8 plates x 20 8 plates x 20 8 plates x 20 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 22 8 plates x 22 Toes out 8 plates x 22 8 plates x 22 Toes in 8 plates x 22 8 plates x 22 YOU CANT STOP THIS!!! YOU CANT HANDLE THIS!!!!Smith machine seated calf press- 3 sets of 20-50 reps 185 x 30 185 x 30 185 x 30 Cybex calf presses- 10 sets 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) BIGGER THAN A F#$KIN MAC TRUCK!!!!**QUADS** CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps 16 plates x 60 16 plates x 60 16 plates x 60 16 plates x 60 Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps Normal (10 count break between sets) 95 x 11 95 x 11 95 x 11 95 x 11 95 x 11 Intraset stretches 95 x 11 Extreme seated stretch (30 s) 95 x 11 Extreme seated stretch (30 s) 95 x 11 Extreme seated stretch (30 s) 95 x 11 Extreme seated stretch (30 s) 95 x 11 Extreme seated stretch (30 s) HAHA….NO IM NOT F#$KIN DONE!!!!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 52 seconds 225 x 1 min 52 seconds 225 x 1 min 52 seconds GET F#$KING MASSIVE!!!!__________________________________________ __________________________________________ 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) LEGS ARE BEYOND DEAD…UPPERBODY IS STILL SORE…EARN YOUR REST DAYS!!!!AS FAST AS POSSIBLE Speed Bench Press- 3 sets 12-20 reps 225 x 12 225 x 12 20+ reps 135 x 50 Tension Reps - T bar rows- 4 sets of 8-12 reps 4 plates + 10 x 9 4 plates + 10 x 9 4 plates + 10 x 9 4 plates + 10 x 9 DB laterals- 3 sets of 20-30 reps 55 x 24 55 x 24 55 x 24 PULL IT!!! PRESS IT!!! TEAR!!! RIP!!! F#$KING KILL!!!!!!Curl bar arm activation work- 3 sets Preacher into French 15 ps x 22 22 ARMS STRAIGHt - High cable flys- 6 sets Normal 40 x 22 40 x 22 40 x 22 30s extreme stretch 30 x 18 Extreme Stretch (30 s) 30 x 18 Extreme Stretch (30 s) 30 x 18 Extreme Stretch (30 s) NOT STOPPING TILL THE SUN GOES DOWN!!!!Pulldowns (fully shortened)- 7 sets Wide (15-30 reps) 210 x 18 210 x 18 Super wide (8-12 reps) 235 x 8 Tension Reps - Close Grip 50-70 seconds 130 x 66s SF Rope pullovers - Loaded Stretch 60 x 26 30 count hard stretch 60 x 26 30 count hard stretch Side laterals- 3 sets K Style Forced reps (20-40 reps) 70 x 36 Timed CTUT no breaks between reps (50-100 seconds) 15 x 1 min 20 seconds MJ 10 x 20 I STRIVE FOR THE F#$KIN GOLD!!! NO ONE CAN BEAT ME!!!!Standing reverse Pec deck- 4 sets of 20-30 reps 100 x 26 100 x 26 100 x 26 100 x 26 Tricep bar overhand pulldowns- 5 sets of 12-20 reps 90 x 16 90 x 16 90 x 16 90 x 16 90 x 16 Curl bar preacher- 5 sets of 12-20 reps 25 ps x 14 25 ps x 14 25 ps x 14 25 ps x 14 25 ps x 14 THIS IS MY WAR ZONE!!! MY BATTLEFIELD!!!!Db hammer curls- 3 sets of 8-20 reps 35 x 16 35 x 16 35 x 16 Rope Cable behind the head extensions- 3 sets 50 x 22 50 x 22 50 x 22 Barbell Shrugs- 4 sets 135 x 80 135 x 80 135 x 80 135 x 80 I WANNA BE A FREAK!!!!Forearm curls- 8 sets of 20-40 reps Short bb bar extensors 28 28 28 28 BB flexors +10 ps x 32 +10 ps x 32 +10 ps x 32 +10 ps x 32 Decline reverse crunches- 4 sets 28 28 28 28 KEEP IT!!! CRUSH IT!!!!Intent Reps - Standing rope crunch- 5 sets Front Intent Reps (12-30 reps) 120 x 28 10 count break 120 x 28 10 count break 120 x 28 Front speed 110 x 48 10 count break 110 x 48 TURNING INTO A F#$KIN ANIMAAAAL!!!!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x22x8) and overhand bar pressdowns (50x22x8) -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
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout All Flavors: Watermelon Dosage: 1 scoop per day Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 60 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: didn't change much from 90 mins pre fasted…still an amazing pump!!!!
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout Flavor: Fruit Punch Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water Mixability: 10/10 Taste: 7/10 Effectiveness: 10/10 Notes: taste is getting bette but still not good…but the blend of energy and focus stands out!
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: muscles are REALLY taking shape…uppderbody wise my lats were HANGING from the side…lats never looked this big or lean from the side!
INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: literally still giving me amazing results! LOVE this stuff!
POSTWORKOUT 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:Peanut Butter Marshmallow Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
The INSANE BULK Series 21 (Get Bigger Arms)
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Post by beastfitness on Mar 2, 2015 23:27:41 GMT
7 Lower Body Cell Swelling Day w/ Ab Auxillary*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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) GET A MOP…YOUR GUNNA HAVE A LOT OF BLOOD TO CLEAN UP…TIME. TO. KILL.Leg curls- 3 sets 50-100 reps 70 x 50 70 x 50 70 x 50 Leg extensions- 3 sets of 50-100 reps 75 x 50 75 x 50 75 x 50 ADDIN WEIGHT!!! ADDIN REPS!!!!Standing single leg curls- 3 sets per leg Left 20 x 50 20 x 50 20 x 50 Right 20 x 50 20 x 50 20 x 50 Leg press calf press- 3 sets Entire Leg Contracted 4 plates x 50 4 plates x 50 4 plates x 50 MORE HAMSTRING WORK!!!!! THICKER HANG!!! I NEED TO MAKE THIS SHYT INSAAANE!!!!Leg press- 5 sets of 60-100 reps K Style Close Stance 8 plates x 134 8 plates x 134 8 plates x 134 8 plates x 134 8 plates x 134 Seated smith machie calf press- 3 sets of 50-75 reps 155 x 50 155 x 50 155 x 50 BUSTIN OUT THIS SHYT LIKE NO ONE ELSE CAN!!!! IM GUNNA CARRY THIS SHYT ON MY F#$KIN BACK!!!!Tension Reps - Seated leg curls- 3 sets of 10-20 reps Close 80 x 10 80 x 10 Wide 80 x 10 Tension Reps - Leg extensions- 3 sets of 10-20 reps Close 80 x 10 80 x 10 Wide 80 x 10 SQUEEZE OUT GROWTH ON EVERY REP!!!!!!!Abductor- 3 sets of 15-30 reps 60 x 20 60 x 20 60 x 20 Adductor- 3 sets of 15-30 reps 60 x 20 60 x 20 60 x 20 MORE!!! BLEED IT OUT!!!!!Glute kickbacks- 1 drop set per leg Left leg 20 x 28 10 count break 20 x 28 5 count break 20 x 28 Right leg 20 x 28 10 count break 20 x 28 5 count break 20 x 28 Close stance quad sweep leg press- INSANITY F@$KIN SET 4 plates x 470 Bosu ball hanging reverse crunches- 4 sets 30 30 30 30 MY MIND CREATES MY WORLD!!!!Cable crunches ss hanging leg raises- 4 sets Constant circuit 110 x 34 into 0 x 22 110 x 34 into 0 x 22 110 x 34 into 0 x 22 110 x 34 into 0 x 22 Rope cable crunches- 4 sets Single sides circuit 70 x 24 each side 70 x 24 each side 70 x 24 each side Front 70 x 40 standing into 70 x 40 kneeling CALL ME INTENSE…CALL ME INSANE…CALL ME IDIOT…I DONT F#$KIN CARE…ALL I KNOW IS ONE DAY, YOU'LL BE FORCED TO CALL ME A F#$KIN LEGEND!!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x23x8) and overhand bar pressdowns (50x23x8) -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
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout All Flavors: Watermelon Dosage: 1 scoop per day Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 60 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: same as the 90 mins pre and loving it!!!! the pump on these cell swelling days is at times, unbearable
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout Flavor: Fruit Punch Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water Mixability: 10/10 Taste: 7/10 Effectiveness: 10/10 Notes: energy and focus like a damn tank! Liking the pre overall!
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: same amazing results! non stop progress!
INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: literally still giving me amazing results! LOVE this stuff!
POSTWORKOUT 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:Peanut Butter Marshmallow Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
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Post by beastfitness on Mar 3, 2015 21:52:18 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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) INTENSITY…INSANITY…WATCH ME F#$KING GROOOOOW!!!!!!!!!!!!!Standing BB Shoulder Press- 3 sets of 30-60 reps 65 x 55 65 x 55 65 x 55 Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps Front 65 x 28 65 x 28 65 x 28 Back 65 x 28 65 x 28 65 x 28 ENOUGH REPS TO START OFF THE WORKOUT?? NO WAY…WE'VE JUST BEGUN!!!!Rope pullovers- 6 sets of 20-30 reps 70 x 22 70 x 22 70 x 22 70 x 22 70 x 22 70 x 22 Cable flys- 6 sets of 20-30 reps High 40 x 22 40 x 22 40 x 22 All the way up 40 x 22 40 x 22 40 x 22 OBEY THE POWER OF THE F#$KIN PUMP!!!!! EMBRACE THE PAAAAAIN!!!!Rear high cables- 3 sets 20 x 50 20 x 50 20 x 50 Arm activation sets- 4 sets of 20-30 reps Single high cable curl behind head 20 x 26 20 x 26 Single arm cable pressdowns 20 x 26 20 x 26 Delts- 6 sets of 20-50 reps DB side 45 x 60 45 x 60 (MJ) 10 x 30 SNAP THIS PLACE APART!!!! CREATE YOUR OWN REALITY!!!!DB Curls- 6 sets of 30-80 reps Both arm hammer (bringing in front of body) 30 x 30 30 x 30 30 x 30 Single arm twisting preacher db 25 x 20 25 x 20 25 x 20 Triceps- 6 sets of 30-80 reps Bar AK pressdowns (lats flexed) 60 x 48 60 x 48 60 x 48 Behind head rope 50 x 50 50 x 50 50 x 50 KILLER F#$KIN KILL IT!!!!Reverse wrist curl- 4 sets W/ Extensors using short BB Bar x 26 Bar x 26 Bar x 25 Bar x 26 Short BB front shrugs- 4 sets Close grip 55 ps x 70 55 ps x 70 Wide grip 55 ps x 70 55 ps x 70 NO MORE GLORY FOR YOU!!!! ITS ALL FOR ME!!!!Cable bar forearm pressdowns- 2 sets of 50-100 reps Flexors 70 x 58 70 x 58 70 x 58 Extensors 20 x 58 20 x 58 20 x 58 Short BB upright rows- 4 sets 25 ps x 28 25 ps x 28 25 ps x 28 25 ps x 28 I'LL BEND YOU!!! YOU'LL BREAK!!!!Occluded Preacher Extensors- 3 sets Bar x 30 Bar x 30 Bar x 30 Occluded arms- 6 sets Preacher curls 10 ps x 30 Slight break 10 ps x 30 Slight break 10 ps x 30 Cable bar pressdowns 50 x 30 Slight break 50 x 30 Slight break 50 x 30 Barbell forearms (partials if needed)- 4 sets Flexors 75 x 56 75 x 56 Extensors Bar x 24 Bar x 24 CRUSHING EVERY SESSION 'CAUSE YOU CANT!!!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x23x8) and overhand bar pressdowns (50x23x8) -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
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout All Flavors: Watermelon Dosage: 1 scoop per day Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 60 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: nothing new besides an INSAAANE pump!!!! going to switch to 30 mins pre fasted tomorrow
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout Flavor: Fruit Punch Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water Mixability: 10/10 Taste: 7/10 Effectiveness: 10/10 Notes: the energy and focus are still pretty good! nothing insane but just enough! I'm liking it more and more I take it!
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: f@#k…i almost can't believe how fast I'm recomping...
INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER All Flavors: Green Apple Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs) Flavor Used: Green Apple Mixability: 10/10 Taste: 10/10 Effectiveness (Recovery/Endurance/Growth): 10/10 Notes: literally still giving me amazing results! LOVE this stuff!
POSTWORKOUT 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:Peanut Butter Marshmallow Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
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