|
Post by beastfitness on Mar 5, 2015 21:14:59 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) LOOKING BIGGER…FEELING STRONGER…READY TO PERFORM TO MY FULL CAPACITY!!!! Back Squats- X sets of Singles/Doubles/Triples Low Bar Speed Work Bar x 6 135 x 3 225 x 2 315 x 1 405 x 1 515 x 1 515 x 1 High bar 415 x 1 415 x 1 Deadlifts- X sets of Singles/Doubles/Triples Sumo Speed Pulls 135 x 3 225 x 3 315 x 3 405 x 1 515 x 1 515 x 1 Conventional 495 x 1 495 x 1 F#$KING 515 SPEED WORK FOR BOTH SQUATS AND DEADS??? THIS REAL LIFE??? I CANT STOP GROWING!!! I F#$KING WONT!!!!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 3 24 plates + 2 25's x 3 24 plates + 2 25's x 3 24 plates + 2 25's x 3 24 plates + 2 25's x 3 Sumo stance leg press- 3 sets Full DEEP AS POSSIBLE reps 22 plates + 2 25's x 3 22 plates + 2 25's x 3 22 plates + 2 25's x 3 PARTIAL REPS AND THEN FULL REPS!!!! YOU COULDNT EVEN STACK THIS SHYT!!!!!!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 4 18 plates + 2 25's x 4 Toes out 18 plates + 2 25's x 4 18 plates + 2 25's x 4 Toes In 18 plates + 2 25's x 4 18 plates + 2 25's x 4 Smith machine seated calf press- 3 sets 5 count squeeze and stretch 205 x 2 205 x 2 205 x 2 SQUEEZE IT TILL IT F#$KIN BLEEEEEDS!!!!!!Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps Normal Stack + 10 x 5 Stack + 15 x 2 Stack + 15 x 2 5 count squeeze at peak contraction 130 x 3 130 x 3 130 x 3 MOVING WEIGHT LIKE YOU MOVE YOUR F#$KIN MOUTH!!!!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 2-5 reps 130 x 2 130 x 2 130 x 2 130 x 2 130 x 2 130 x 2 130 x 2 130 x 2 130 x 2 130 x 2 Glute kickbacks- 3 sets per leg Left 50 x 4 50 x 4 50 x 4 Right 50 x 4 50 x 4 50 x 4 STOMPING AROUND THIS GYM LIKE ITS MY F#$KIN JUNGLE!!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x24x8) and overhand bar pressdowns (50x24x8) -BB forearm cell swelling work (65x50) -BB Behind the back shrugs (65x120) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc.
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: Loving it! Tomorrow will be 30 mins pre workout fasted! Im expecting the pump to be ever so slightly better at 30 mins but we'll see…vascularity has been popping thru as well!!!!
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: 6/10 Effectiveness: 7/10 Notes: My mistake on this review so far, the true effectiveness is a 7/10 NOT a 10/10 like I've had it marked…that was a typo on my end…decent energy and nice amount of focus but not pump in terms of pump from this product
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: legs getting somewhat leaner and fuller and BIGGER?
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 22 (Being Methodical With Your Diet)
|
|
|
Post by beastfitness on Mar 7, 2015 14:42:06 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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) READY TO F#$KIN BENCH!!! I WANNA PAUSE 3 PLATES WITH THE POWER OF THE GODZ!!!!!!!! LETS F#$KING START THIS WAAAAR!!!!!Flat Bench- X sets of Singles/Doubles/Triples Normal Bar x 20 135 x 2 225 x 1 275 x 1 8-30 count paused reps (once you pause for a 30 count, bump up reps then weight after hit for all triples) 315 x 1 30 count pause 315 x 2 8 count pauses CG 8-20 count paused reps (once you pause for a 20 count, bump up weight) 280 x 1 16 count pause 280 x 1 16 count pause Rows- 3 sets FSFL w/ loose form 7 plates + 10 x 3 7 plates + 10 x 3 7 plates + 10 x 3 3 PLATES FOR A 30 COUNT PAUSE?? THAT ISNT SHYT!!!!HS Incline- 3 sets 2 count squeeze and stretch 4 plates + 5 ps x 3 4 plates + 5 ps x 3 4 plates + 5 ps x 3 DB side laterals- 6 sets Loose Form Forced Reps (AMRAP with 100's) 100 x 14 100 x 14 Tight Form (2-5 reps) 85 x 6 85 x 6 MJ Reps 30 x 3 30 x 3 IF YOU DONT PAY FOR IT NOW YOU WONT WIN LATER!!! WORK F#$KING HARDER!!!!Reverse Pec deck- 5 sets Stack/210 x 3 Stack/210 x 3 Stack/210 x 3 Stack/210 x 3 Stack/210 x 3 Behind the neck BB presses- 3 sets Focus only on stretch 85 x 6 85 x 6 85 x 6 Bent over elbows in Overhand bar pressdowns- 6 sets Close 100 x 2 100 x 2 100 x 2 Wide 100 x 2 100 x 2 100 x 2 STACKIN EVERYTHING!!!! BODYBUILDING IS MY F#$KIN LIFE!!!!Biceps- 6 sets Twisting single db preacher 30 x 5 30 x 5 30 x 5 30 x 5 30 x 5 30 x 5 DB shrugs- 6-10 sets 55 x 6 x 6 SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure Slow Tempo Reverse curl bar +22.5 ps x 4 4 4 4 Slow Tempo Normal 120 x 4 4 4 4 HARDER!!! YOUR NOT ON MY F#$KIN LEVEL!!!!!Leg raises- 6 sets Reverse decline crunch +30 x 4 +30 x 4 +30 x 4 Bosu ball hanging +5 x 6 +5 x 6 +5 x 6 Rope cable crunches- 6 sets 3-10 reps 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 BRING IT ON!!! MOVE WEIGHT!!! WRECK SHYT!!!Lat Pulldown- 5 sets LF Fully Lengthened Stack (290) + 10 x 2 Stack (290) + 10 x 2 SF Wide As Possible Pulldowns 270 x 3 270 x 3 270 x 3 Ab roller- 1 set 7 YOU CANT F#$K WITH THIS_______________________________ ________________________________________ 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) WORK HARD…PUSH HARDER…GET WORK F$$KING DONEIntent Reps - Seated Leg Curls- 6 sets of 8-10 reps Feet close 115 x 10 115 x 10 Feet wide 115 x 10 115 x 10 1.5 rep normal stance Shortened 100 x 8 Lengthened 100 x 8 Intent Reps - Extensions- 6 sets of 8-10 reps Feet close 115 x 10 115 x 10 Feet wide 115 x 10 115 x 10 1.5 rep normal stance Shortened 100 x 8 Lengthened 100 x 8 12 SETS TO GET THESE LEGS PUMPED…FEEL THE CONTRACTION…EMBRACE IT…CRAVE IT…F#$KING KILL IT!!!!!Squats- sets of 4-10 reps Low Bar (slightly above parallel-quad emphasis) Bar x 10 135 x 10 225 x 5 315 x 2 405 x 1 (AMRAP RPE 8) 475 x 6 High Bar (below parallel) 330 x 6 330 x 6 Deadlifts- 3 sets Sumo 135 x 3 225 x 2 315 x 1 405 x 1 (AMRAP RPE 8) 480 x 6 Deficit Deloaded reps - Sumo Speed Pulls (standing on plates) 405 x 5 405 x 5 405 x 5 HITTIN SOME AMRAP AND SOME WEAKPOINT WORK!!!! MY WEAKPOINTS ARE BETTER THAN YOUR STRONGS!!! BELIEVE IN THIS!!!Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps 4 point paused 1.5 Reps with hard intra-rep contractions 16 plates + 2 35's x 6 16 plates + 2 35's x 6 16 plates + 2 35's x 6 16 plates + 2 35's x 6 Leg press calf press- 3 sets of 4-10 reps Knee bend with hard contractions at tops and bottoms 16 plates + 2 35's x 6 16 plates + 2 35's x 6 16 plates + 2 35's x 6 DEEP AS POSSIBLE - High Leg Press- 3 sets 10 count break between sets - Sumo Wide Stance (toes out) 16 plates + 2 35's x 6 16 plates + 2 35's x 6 16 plates + 2 35's x 6 YOU CANT STOP ME!!!! YOU CANT HOLD ME BACK!!!!FSFL - leg press calf press- 6 sets Toes straight 12 plates x 9 12 plates x 9 12 plates x 9 Toes out 12 plates x 9 12 plates x 9 12 plates x 9 Smith machine calves- 6 sets Seated Tension reps toes in 155 x 6 155 x 6 155 x 6 Standing stretch 155 x 32s 30s break 155 x 32s 30s break 155 x 32s BREATHING FIRE LIKE A F#$KIN DRAGON!!! GTFO OF MY WAY!!!!!Seated leg curls- 3 sets 2 count squeeze 135 x 10 140 x 4 140 x 4 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 110 x 6 110 x 6 110 x 6 110 x 6 110 x 6 110 x 6 110 x 6 110 x 6 110 x 6 110 x 6 THATS WHY MY LEGS ARE BETTER THAN YOURS!!! BECAUSE I F#$KING SAID SO!!!!!!Abductor- 3 sets 140 x 5 140 x 5 140 x 5 Adductor- 3 sets 140 x 5 140 x 5 140 x 5 TRANSFORMING…SLAYING…AND F#$KING CONQUERING EVERY DAMN DAY!!!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x24x8) and overhand bar pressdowns (50x24x8) -BB forearm cell swelling work (65x50) -BB Behind the back shrugs (65x120) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc.
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: 30 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: Past 2 days/2 workouts have been 30 mins pre workout fasted….felt MONEY! Surprisingly a lot better than 60 or 90!
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: 6/10 Effectiveness: 7/10 Notes: pretty much the same as always…nothing insane but a decent flow of energy and focus with a slight pump aspect…i'll keep this note posted until anything changes or after a few more days to try and reassess
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 down but thats probably due to my workouts just going even MORE amazing lately!
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: This flavor is almost as good as the results!
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 8, 2015 20:18:47 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) *ONLY use straps on meadows/Compton rows 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) IF YOU COULD SEE THE SKELETONS IN MY CLOSET…YOU'D REALIZE THAT I'M NOT NUTS…IM F#$KING INSAAAANE!!!!!Intent Reps - Flat BB Bench- 5 sets Normal Bar x 12 135 x 3 225 x 1 275 x 4 275 x 4 275 x 4 275 x 4 CG 255 x 4 Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps Meadows Rows 2 plates + 25 x 6 2 plates + 25 x 6 Compton Rows 2 plates + 25 x 6 2 plates + 25 x 6 275 ON BENCH MOVING STRONG!!!! LOWER LATS FINALLY STARTING TO BLOW OUT ON THESE F#$KIN ROWS!!!Other Lat Pulldown- 6 sets SF Wide grip pulldown (to eye level) 230 x 5 230 x 5 Ultra WG 170 x 5 170 x 5 Underhand 130 x 5 130 x 5 DB Side laterals- 6 sets Tighter Form 80 x 8 80 x 8 80 x 8 MJ laterals 15 x 10 15 x 10 15 x 10 I DONT HAVE TIME FOR NORMAL….F#$K BEING MEDIOCRE!!!Intent Reps - cable flys- 6 sets Mid 60 x 10 60 x 10 60 x 10 Lowest 50 x 4 50 x 4 50 x 4 Bar pullovers- 3 sets Bent over completely 100 x 7 slightly higher 100 x 7 body upright 100 x 7 FG - DB side lateral Tension (30-50 seconds)- 2 sets 25 x 38s 25 x 38s MORE PUMP!!! MORE OVERLOAD!!! MORE BLOOD!!!!***FG on all arm work*** Paused both arm hammer DB curls- 3 sets 25 x 10 25 x 10 25 x 10 Single arm behind the head db extensions- 3 sets 20 x 10 25 x 6 25 x 6 Cable rear delt crossovers- 4 sets Normal 50 x 8 50 x 8 2 count pause (highest) 20 x 10 (mid) 30 x 4 (lowest) 10 x 5 NEXT TIME I STEP ON STAGE THESE REAR DELTS NEED TO F#$KIN POP!!!!!! CTUT Rope pullovers ss facepulls- 2 sets 130 x 4 4 130 x 4 4 Preacher curl bar- 6 set Close 12.5 ps x 10 10 count break at top 12.5 ps x 10 10 count break at top 12.5 ps x 10 Wide 12.5 ps x 10 10 count break at top 12.5 ps x 10 10 count break at top 12.5 ps x 10 Overhand bar pressdowns- 8 sets Normal 90 x 8 90 x 8 90 x 8 K Bent Over 90 x 8 90 x 8 90 x 8 K Bent Over Underhand 60 x 8 60 x 8 SLABS OF F#$KIN MUSCLE MASS!!! YOU'LL NEVER SEE A PHYSIQUE LIKE THIS AS LONG AS YOU LIVE!!!!OHP ss cable bar shrugs- 4 sets 95 x 9 into 110 x 10 105 x 4 into 110 x 10 105 x 4 into 110 x 10 105 x 4 into 110 x 10 Preacher curl reverse curl bar wrist curls- 4 sets of 6-10 reps +10 ps x 8 +10 ps x 8 +10 ps x 8 +10 ps x 8 Bosu ball hanging leg raises above head- 3 sets 9 9 9 Cable crunch- 4 sets Stack x 5 Stack x 5 Stack x 5 Stack x 5 DAY IN DAY OUT F#$KING PROGRESS!!! YOU WANT IT?? HOW F#$KING BAD ARE YOU WILLING TO WORK AND SACRIFICE FOR IT?? Daily Cooldown -lowerbody days only add high cable curls behind head (20x24x8) and overhand bar pressdowns (50x24x8) -BB forearm cell swelling work (65x50) -BB Behind the back shrugs (65x120) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc.
SUPPLEMENT LOGS
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout All Flavors: Watermelon Dosage: 1 scoop per day Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 30 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: had to rest in between sets longer than I wanted BECAUSE MY PUMP WAS TOO MUCH TO HANDLE!!!
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout Flavor: Fruit Punch Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water Mixability: 10/10 Taste: 6/10 Effectiveness: 7/10 Notes: pretty much the same as always…nothing insane but a decent flow of energy and focus with a slight pump aspect…i'll keep this note posted until anything changes or after a few more days to try and reassess
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night Form: Pill Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night Taste: 10/10 Effectiveness (Recovery/Growth): ?/10 Notes: had a refeed meal last night and F#$K…with the new level of leanness I'm looking pretty damn insane right now!!!
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: This flavor is almost as good as the results!
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 10, 2015 10:24:40 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) IF YOUR NOT WORKING TOWARDS YOUR DREAMS EVERYDAY THEN YOU TRULY ARENT ALIVE…I AM THE HAPPIEST PERSON ON EARTH BECAUSE I DO WHAT I LOVE DAY IN AND DAY OUT!**HAMSTRINGS AND GLUTES** Standing Single legged leg curls- 6 sets of 10-15 reps Left Leg 30 x 13 30 x 13 30 x 13 Right Leg 30 x 13 30 x 13 30 x 13 Ab/Ad- 8 sets of 10-15 reps Abductor 55 x 10 55 x 10 55 x 10 55 x 10 Adductor 55 x 10 55 x 10 55 x 10 55 x 10 PRIORITIZING THESE HAMSTRINGS AND AB/AD!!! I WANT INSANE LEGS FROM FRONT TO BACK TO THE F#$KIN SIDES!!!!!Seated leg curls- 10 sets of 10-12 reps Normal (10 count break between sets) 95 x 12 95 x 12 95 x 12 95 x 12 95 x 12 Intraset stretches 95 x 12 Extreme seated stretch (30 s) 95 x 12 Extreme seated stretch (30 s) 95 x 12 Extreme seated stretch (30 s) 95 x 12 Extreme seated stretch (30 s) 95 x 12 Extreme seated stretch (30 s) RDL (keep ROM where hamstrings are contracted the most)- 3 sets of 10-30 reps Hard contractions and stretches 225 x 15 225 x 15 225 x 15 I ONLY CARE ABOUT CONTRACTIONS TODAY!!! I ONLY WANT OVERLOAD!!! MORE F#$KING STRESS!!!!!High wide leg press- 3 set of 10-30 reps 14 plates + 2 25's x 10 14 plates + 2 25's x 10 14 plates + 2 25's x 10 **CALVES** Leg press calf press- 3 sets Tension+overreaching 8 plates x 22 8 plates x 22 8 plates x 22 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 24 8 plates x 24 Toes out 8 plates x 24 8 plates x 24 Toes in 8 plates x 24 8 plates x 24 HOBBLING AROUND THE GYM LIKE I WAS F#$KIN SHOT!!! THIS IS HOW WE GROW!!!!Smith machine seated calf press- 3 sets of 20-50 reps 185 x 33 185 x 33 185 x 33 Cybex calf presses- 10 sets Normal (10 count break between sets) 90 x 12 90 x 12 90 x 12 90 x 12 90 x 12 Intraset stretches 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) 90 x 12 Extreme seated stretch (30 s) **QUADS** CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 5 sets of 20-30 reps 18 plates x 20 18 plates x 20 18 plates x 20 18 plates x 20 18 plates x 20 ONCE I REVEAL THESE LEGS TO THE WORLD YOU WONT BELIEVE IM NATURAL!!! THIS CANT BE NATURAL!!!!!Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps Normal (10 count break between sets) 95 x 12 95 x 12 95 x 12 95 x 12 95 x 12 Intraset stretches 95 x 12 Extreme seated stretch (30 s) 95 x 12 Extreme seated stretch (30 s) 95 x 12 Extreme seated stretch (30 s) 95 x 12 Extreme seated stretch (30 s) 95 x 12 Extreme seated stretch (30 s) FOCUS ON THE F#$KIN FINISH!!!!Single leg extensions- 6 sets of 10-15 reps Left Leg 50 x 13 50 x 13 50 x 13 Right Leg 50 x 13 50 x 13 50 x 13 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 LEGS FROM ANOTHER PLANET…MINDSET FROM ANOTHER WORLD…MY BODY HAS BEEN PUT THRU F#$KIN HELL TO ACHIEVE THIS SHYTDaily Cooldown-lowerbody days only add high cable curls behind head (20x24x8) and overhand bar pressdowns (50x24x8) -BB forearm cell swelling work (65x50) -BB Behind the back shrugs (65x120) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc. 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: 30 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: DAAAAAMN…I honestly don't think I can take AA on my hypertrophy or cell swelling days….the pump just gets insane 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: 6/10 Effectiveness: 7/10 Notes: pretty much the same as always…nothing insane but a decent flow of energy and focus with a slight pump aspect…i'll keep this note posted until anything changes or after a few more days to try and reassess 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: hello hamstrings INTRAWORKOUT AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDERAll 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: This flavor is almost as good as the results! POSTWORKOUT Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATEAll Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 11, 2015 18:56:56 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 THE BLOOD DRIP…LET THE BODIES FALL….IVE COME TO F#$KING CONQUER YOUR SOUL!!!!!Chest MMC Bench Press- 3 sets (no leg drive) 12-20 reps 225 x 13 225 x 13 225 x 13 ARMS STRAIGHt - High cable flys- 6 sets Normal 40 x 24 40 x 24 40 x 24 30s extreme stretch 30 x 20 Extreme Stretch (30 s) 30 x 20 Extreme Stretch (30 s) 30 x 20 Extreme Stretch (30 s) FORCE THIS CHEST TO F#$KIN GROW!!!! SEEING PROPORTIONS LIKE NEVER BEFORE!!!HS rows- 4 sets of 8-12 reps Overhand high 3 pps x 8 3 pps x 8 Neutral middle 3 pps x 8 3 pps x 8 Pulldowns (fully shortened)- 7 sets Wide (15-30 reps) 210 x 20 210 x 20 Super wide (8-12 reps) 235 x 9 Tension Reps - Close Grip 50-70 seconds 130 x 70s SF Rope pullovers - Loaded Stretch 60 x 28 30 count hard stretch 60 x 28 30 count hard stretch THIS IS THE INSANE SHYT YOU HEAR PEOPLE TALKIN ABOUT!!!Standing reverse Pec deck- 5 sets of 20-30 reps Both bent arms 120 x 20 120 x 20 120 x 20 Single straight arm 70 x 20 70 x 20 DB laterals- 4 sets of 20-30 reps 55 x 26 55 x 26 55 x 26 Timed CTUT no breaks between reps (50-100 seconds) 15 x 1 min 30 seconds TURN INTO A TRUE F#$KIN ANIMAAAAL!!!!!OHP- 3 sets of 8-12 reps 115 x 8 115 x 8 115 x 8 Curl bar preacher- 5 sets of 12-20 reps 25 ps x 15 25 ps x 15 25 ps x 15 25 ps x 15 25 ps x 15 Db hammer curls- 3 sets of 8-20 reps 35 x 18 35 x 18 35 x 18 STRIATIONS AND VEINS POPPING THE F#$K OUT!!!DB behind the head extensions- 3 sets 30 x 8 30 x 8 30 x 8 Tricep pressdowns- 5 sets of 12-20 reps Both overhand 90 x 18 90 x 18 90 x 18 Single underhand 20 x 12 20 x 12 20 x 12 Barbell Front Shrugs- 4 sets 225 x 30 225 x 30 225 x 30 225 x 30 225 x 30 MORE REPS!!! LET THE PAIN COME IN!!!!Forearm curls- 8 sets of 20-40 reps Curl bar preacher Extensors +5 ps x 20 +5 ps x 20 +5 ps x 20 +5 ps x 20 BB flexors +10 ps x 34 +10 ps x 34 +10 ps x 34 +10 ps x 34 Decline reverse crunches- 4 sets 30 30 30 30 Hanging leg raises- 3 sets 20 20 20 Decline bar above head crunches- 3 sets Bar x 8 Bar x 8 Bar x 8 F#$KING.GROW. Daily Cooldown -lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8) -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: 30 mins pre workout fasted Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: same as yesterday…the pump…fuuuuuu
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: 6/10 Effectiveness: 7/10 Notes: really not too impressed with this pre workout to be honest, not sure if the dosages in the prop blend are high enough as the effects are not really "standing" 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: delt striations are coming IN!
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: This flavor is almost as good as the results!
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 12, 2015 20:35:27 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) CELL THIS F#$KIN SH*T!!!!Leg curls- 4 sets 50-100 reps 70 x 52 70 x 52 70 x 52 70 x 52 Leg extensions- 4 sets of 50-100 reps 75 x 52 75 x 52 75 x 52 75 x 52 PUMP GROWTH INTO THESE F#$KING LEGS!!! NOT NEARLY BIG ENOUGH YET!!!!Standing single leg curls- 3 sets per leg Left 20 x 52 20 x 52 20 x 52 Right 20 x 52 20 x 52 20 x 52 Leg press calf press- 3 sets Entire Leg Contracted 4 plates x 52 4 plates x 52 4 plates x 52 I COMMAAAAND YOU TO GROW!!!!Leg press- 5 sets of 60-100 reps K Style Close Stance 8 plates x 136 8 plates x 136 8 plates x 136 8 plates x 136 8 plates x 136 Seated smith machie calf press- 4 sets of 50-75 reps 155 x 52 155 x 52 155 x 52 155 x 52 I AM THE F#$KIN MASTER!!! YOU CANT FOLLOW THIS F#$KIN PROGRAM!!!!Tension Reps - Seated leg curls- 3 sets of 10-20 reps Close 80 x 11 80 x 11 Wide 80 x 11 Tension Reps - Leg extensions- 3 sets of 10-20 reps Close 80 x 11 80 x 11 Wide 80 x 11 Abductor- 3 sets of 15-30 reps 60 x 22 60 x 22 60 x 22 HAHAHAHA!!! WHY YOU DYIN?!?! WHY YOU LEAVIN?!?!? CANT YOU HANDLE THIS?!?!?!?Adductor- 3 sets of 15-30 reps 60 x 22 60 x 22 60 x 22 Glute kickbacks- 1 drop set per leg Left leg 20 x 30 10 count break 20 x 30 5 count break 20 x 30 Right leg 20 x 30 10 count break 20 x 30 5 count break 20 x 30 Close stance quad sweep leg press- INSANITY F@$KIN SET 4 plates x 480 LEAVING BLOOOOOOOD ON THIS F#$KIN GYM FLOOR!!!!!!!Bosu ball hanging straight leg raises- 4 sets 30 30 30 30 Decline crunches holding plate above body- 3 sets +5 x 22 +5 x 22 +5 x 22 Rope cable crunches- 5 sets Single sides circuit 70 x 28 each side 70 x 28 each side 70 x 28 each side Front 70 x 44 standing into 70 x 44 kneeling 70 x 44 standing into 70 x 44 kneeling YOU'VE NEVER SEEN HARD WORK LIKE THIS BEFORE!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8) -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 pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 30 mins pre workout fasted WITH NO OTHER PREWORKOUT STIMULANTS OR PUMP SUPPLEMENTS Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: after finding that 30 mins pre workout fasted was the best I decided to stick to that timing and try it without other pre stims or pumps…just like I knew, the pump was just as amazing!!!
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: 6/10 Effectiveness: 7/10 Notes: WILL NOT BE TAKING AS I TEST THE NEW ALPHA AMINO W/O ADDITIONAL PREWORKOUTS ADDED
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: can't wait for these legs to get leaner!
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
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 13, 2015 23:00:50 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) BRING OUT THE BODY BAGS…ITS TIME TO F#$KIN KILL!!!!!Standing BB Shoulder Press- 3 sets of 30-60 reps 75 x 40 75 x 40 75 x 40 Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps Front 75 x 20 75 x 20 75 x 20 Back 75 x 20 75 x 20 75 x 20 EASY MOTHERF#$KER!!! LET THE BATTLE BEGIN!!!!Rope pullovers- 6 sets of 20-30 reps 70 x 24 70 x 24 70 x 24 70 x 24 70 x 24 70 x 24 Cable flys- 6 sets of 20-30 reps High 40 x 24 40 x 24 40 x 24 All the way up 40 x 24 40 x 24 40 x 24 SKIN SPLITTING PUMPS!!!! SWOLLEN MONKEY IN THIS B*TCH!!!!Rear high cables- 3 sets High 20 x 54 20 x 54 Mid 20 x 24 20 x 24 Arm activation sets- 4 sets of 20-30 reps Single high cable curl behind head 20 x 28 20 x 28 Single arm cable pressdowns 20 x 28 20 x 28 HERE COMES THE FEAR!!!! HERE COMES THE PANIC!!!!Delts- 5 sets of 20-50 reps DB side 50 x 44 50 x 44 50 x 44 MJ 15 x 12 15 x 12 DB Curls- 6 sets of 30-80 reps Both arm hammer (bringing in front of body) 30 x 34 30 x 34 30 x 34 Single arm twisting preacher db 25 x 24 30 x 10 30 x 10 IMMORTALS CAN NEVER BE VANQUISHED!!!!Triceps- 6 sets of 30-80 reps Bar AK pressdowns (lats flexed) 60 x 50 60 x 50 60 x 50 Behind head rope 40 x 24 40 x 24 40 x 24 Reverse wrist curl- 4 sets W/ Extensors using short BB Bar x 28 Bar x 28 Bar x 28 Bar x 28 Short BB front shrugs- 4 sets Close grip 55 ps x 77 55 ps x 77 Wide grip 55 ps x 77 55 ps x 77 YOUR ON THE GROUND DEAD…IM STILL F#$KING STANDING!!!!Cable bar forearm pressdowns- 2 sets of 50-100 reps Flexors 80 x 20 80 x 20 80 x 20 Extensors 30 x 20 30 x 20 30 x 20 BB upright rows- 4 sets 1 plate x 12 1 plate x 12 1 plate x 12 1 plate x 12 Occluded Preacher Extensors- 3 sets 10 ps x 12 Break 10 ps x 12 Break 10 ps x 12 FIGHT AGAINST THIS ANGER!!! UNLEASH ALL YOUR F#$KIN RAGE!!!!Occluded arms- 6 sets Preacher curls 15 ps x 22 Slight break 15 ps x 22 Slight break 15 ps x 22 Cable bar pressdowns 60 x 22 Slight break 60 x 22 Slight break 60 x 22 Barbell forearms (partials if needed)- 4 sets Flexors 75 x 60 75 x 60 Extensors Bar x 26 Bar x 26 I CARRY DARK DEMONS Daily Cooldown -lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8) -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 pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 30 mins pre workout fasted WITH NO OTHER PREWORKOUT STIMULANTS OR PUMP SUPPLEMENTS Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: HAD to take up to 5 mins between sets because of the pump…no more AA on cell swelling days…fffffuuuuukkkkk
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: 6/10 Effectiveness: 7/10 Notes: WILL NOT BE TAKING AS I TEST THE NEW ALPHA AMINO W/O ADDITIONAL PREWORKOUTS ADDED
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: this felt/trap separation is looking INSANE!…sad news…only a few days left in this bottle!!!
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
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 14, 2015 13:48:12 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) ITS THE END OF YOUR F#$KIN LINE!!!!!Seated leg curls- 6 sets of 6 reps 130 x 6 130 x 6 130 x 6 130 x 6 130 x 6 130 x 6 Back Squats- X sets of Singles/Doubles/Triples Low Bar Speed Work Bar x 6 135 x 3 225 x 2 315 x 1 405 x 1 455 x 1 515 x 2 520 x 1 High bar 415 x 1 415 x 1 415 x 1 515 FOR DOUBLES!!! F#$KIN BELOW PARALLEL! SPEEDING OUTTA THE F#$KIN HOLE!!!Deadlifts- X sets of Singles/Doubles/Triples Sumo Speed Pulls 135 x 3 225 x 3 315 x 3 405 x 1 515 x 1 515 x 1 515 x 1 Conventional 495 x 1 495 x 1 495 x 1 Leg press quad sweep partials- 5 sets 10 count pause in hole and 10 count squeeze at top of every rep 24 plates + 2 25's x 4 24 plates + 2 25's x 4 24 plates + 2 25's x 4 24 plates + 2 25's x 4 24 plates + 2 25's x 4 MORE WEIGHT MOVED IN THIS WORKOUT THAN IN YOUR ENTIRE WEEK!!! BRING IT ON!!!!Sumo stance leg press- 3 sets Full DEEP AS POSSIBLE reps 22 plates + 2 25's x 4 22 plates + 2 25's x 4 22 plates + 2 25's x 4 Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps **SWITCH BETWEEN CLOSE AND WIDE STANCE** Toes straight 18 plates + 2 25's x 5 18 plates + 2 25's x 5 Toes out 18 plates + 2 25's x 5 18 plates + 2 25's x 5 Toes In 18 plates + 2 25's x 5 18 plates + 2 25's x 5 TURNING F#$KING FREAKY!!! YOU CANT EARN MASS LIKE THIS!!!!Smith machine seated calf press- 3 sets 5 count squeeze and stretch 205 x 4 205 x 4 205 x 4 Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps Normal Stack + 15 x 3 Stack + 15 x 3 Stack + 15 x 3 5 count squeeze at peak contraction 130 x 4 130 x 4 130 x 4 SEE THE DEATH LOOK…PREPARE FOR F#$KIN MURDER!!!!Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 2-5 reps 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 Glute kickbacks- 3 sets per leg Left 50 x 5 50 x 5 50 x 5 Right 50 x 5 50 x 5 50 x 5 ABSOLUTELY GROWING MORE THAN YOU CAN F#$KIN BELIEVE!!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8) -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 pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: 30 mins pre workout fasted WITH NO OTHER PREWORKOUT STIMULANTS OR PUMP SUPPLEMENTS Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 10/10!!!!!! Notes: solid pump even on a day where the rep range is so low! Definitely feeling the hydration effects as well
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: 6/10 Effectiveness: 7/10 Notes: WILL NOT BE TAKING AS I TEST THE NEW ALPHA AMINO W/O ADDITIONAL PREWORKOUTS ADDED
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: tomorrow is the last serving…FINAL REVIEW COMING SOON!!!
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
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 18, 2015 12:01:55 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 -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) ALL MY BATTLES HAVE BEEN WON BUT THE WAR HAS JUST BEGUN!!!!Flat Bench- X sets of Singles/Doubles/Triples Normal Bar x 20 135 x 2 225 x 1 275 x 1 Speed Work 315 x 2 315 x 2 CG Paused Speed Work 280 x 1 18 count pause 280 x 1 18 count pause 280 x 1 18 count pause Rows- 3 sets FSFL w/ loose form 7 plates + 10 x 4 7 plates + 10 x 4 7 plates + 10 x 4 I WANT A BETTER CLOSE GRIP!!! I'LL GET A BETTER CLOSE GRIP!!!! IM ABOUT TO ONLY F#$KIN CLOSE GRIP THIS SHYT!!!!!HS Incline- 3 sets 2 count squeeze and stretch 4 plates + 5 ps x 4 4 plates + 5 ps x 4 4 plates + 5 ps x 4 DB side laterals- 6 sets Loose Form Forced Reps (AMRAP with 100's) 100 x 15 100 x 15 Tight Form (2-5 reps) 90 x 2 90 x 2 MJ Reps 30 x 4 30 x 4 I MOVE WEIGHT LIKE YOU MOVE YOUR MOUTH!!!Reverse Pec deck- 5 sets Standing palms facing Stack/210 x 4 Stack/210 x 4 Stack/210 x 4 Seated palms down paused reps 110 x 5 110 x 5 OHP- 4 sets Behind Focus only on stretch 95 x 3 95 x 3 Front focus only on stretch 95 x 5 95 x 5 THIS IS HOW IT ENDS!!! WITH YOU 10 FEET UNDER THE F#$KIN GROUND!!!!Bent over elbows in Overhand bar pressdowns- 6 sets Close 100 x 3 100 x 3 100 x 3 Wide 100 x 3 100 x 3 100 x 3 Biceps- 6 sets Twisting single db preacher 35 x 2 35 x 2 35 x 2 35 x 2 35 x 2 35 x 2 THIS IS THE SPIRIT OF THE WILD!!! THE SPIRIT OF A HELLISH CREATURE BORN OUT OF FIRE!!!!DB shrugs- 6-10 sets 55 x 6 x 8 PREACHER CURL - SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure Slow Tempo Reverse curl 15 ps x 5 5 5 5 Slow Tempo Normal 120 x 5 5 5 5 Leg raises- 6 sets Reverse decline crunch +30 x 5 +30 x 5 +30 x 5 Bosu ball hanging +10 x 3 +10 x 3 +10 x 3 ALL DAY AND ALL F#$KIN NIGHT!!!!Rope cable crunches- 6 sets 3-10 reps Stack/150 x 5 Stack/150 x 5 Stack/150 x 5 Stack/150 x 5 Stack/150 x 5 Stack/150 x 5 Lat Pulldown- 2 sets LF Fully Lengthened Stack (290) + 10 x 3 Stack (290) + 10 x 3 SF Wide As Possible Pulldowns 270 x 4 270 x 4 270 x 4 LET THIS CITY BURN Daily Cooldown -lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8) -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 pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: with all typical supplements intraworkout Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 8/10 Notes: pump was obviously not as good a taking it pre workout but still felt a pretty nice increase!
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: 6/10 Effectiveness: 7/10 Notes: and back to logging this after having to take 3 days off of this product in order to assess another. Im still not really a fan of this product…ok pump, ok energy, ok focus, nothing to really go crazy about
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: LAST SERVING USED….full review hopefully this weekend
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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 23 (DUP Breakdown - Mechanical, Metabolic, and Cell Swelling Stressors)
|
|
|
Post by beastfitness on Mar 19, 2015 19:40:18 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) *ONLY use straps on meadows/Compton rows 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) Hit legs the other day but I didn't email myself the workout…no worries…here's todays workout…HERE'S TODAYS F#$KIN HARD WORK!!!!Intent Reps - Flat BB Bench- 5 sets Normal Bar x 12 135 x 3 225 x 1 275 x 5 275 x 5 CG 255 x 5 255 x 5 255 x 5 Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps Meadows Rows 2 plates + 27.5 x 4 2 plates + 27.5 x 4 Compton Rows 2 plates + 27.5 x 4 2 plates + 27.5 x 4 YOU DONT HAVE THIS KIND OF PASSION!!Other Lat Pulldown- 6 sets SF Wide grip pulldown (to eye level) 230 x 5 230 x 5 Ultra WG 170 x 5 170 x 5 Underhand 130 x 5 130 x 5 OR Rope pullovers- 6 sets 90 x 8 90 x 8 90 x 8 90 x 8 90 x 8 90 x 8 DB Side laterals- 6 sets Tighter Form 80 x 9 80 x 9 80 x 9 MJ laterals 20 x 6 20 x 6 20 x 6 80's NEVER FELT F#$KING TIGHER!!! THAT SHYT WAS STRICT AS F#$K FORM!!!!Intent Reps - cable flys- 6 sets Mid arms bent 70 x 4 70 x 4 70 x 4 Mid arms straight 50 x 5 50 x 5 50 x 5 FG - DB side lateral Tension (30-50 seconds)- 2 sets 25 x 40s 25 x 40s ***FG on all arm work*** Paused both arm hammer DB curls- 4 sets 25 x 10 25 x 10 25 x 10 25 x 10 YOU CANT FAKE THIS SHYT!!! YOU WEREN'T BORN FOR THIS LIKE I WAS!!!Single arm behind the head db extensions- 4 sets 25 x 7 25 x 7 25 x 7 25 x 7 Cable rear delt crossovers- 4 sets Normal 50 x 9 50 x 9 2 count pause (highest) 30 x 5 (mid) 30 x 5 (lowest) 10 x 10 CTUT Rope pullovers ss facepulls- 2 sets 130 x 5 5 130 x 5 5 TRAINING LIKE A F#$KIN LEGEND EVERY DAMN DAY!!!Short BB Preacher curl- 6 sets 20 ps x 6 20 ps x 6 20 ps x 6 20 ps x 6 20 ps x 6 20 ps x 6 Overhand bar pressdowns- 8 sets Normal 90 x 9 90 x 9 90 x 9 90 x 9 K Bent Over Underhand 60 x 9 60 x 9 60 x 9 60 x 9 BOTTOMLESS PIT OF ENERGY!!! MY DRIVE IS NEVER LACKING!!!!OHP ss cable bar shrugs- 4 sets 105 x 5 into 110 x 10 105 x 5 into 110 x 10 105 x 5 into 110 x 10 105 x 5 into 110 x 10 Preacher curl reverse curl bar wrist curls- 5 sets of 6-10 reps +12.5 ps x 6 +10 ps x 8 +10 ps x 8 +10 ps x 8 Bosu ball hanging leg raises above head- 3 sets 10 10 10 Cable crunch- 4 sets Stack x 6 Stack x 6 Stack x 6 Stack x 6 DROPPING F#$KING HAYMAKERS!!! Daily Cooldown -lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8) -BB forearm cell swelling work (95x20) -BB Behind the back shrugs (95x60) -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 pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: with all typical supplements intraworkout Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 8/10 Notes: solid pump and endurance! Still like it pre workout better!
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: 6/10 Effectiveness: 7/10 Notes: decent pump, focus, energy…will most likely do a final review soon as I do not need to finish this whole tub to do so
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 21, 2015 13:34:08 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've been sick as hell all week…but I'm still working…I'm still pushing…IM STILL WORKING**COMPOUND** Squats- 4 sets Low bar Partials (stop above parallel and before locking knees out) 405 x 30 405 x 30 Klokov High bar timed 225 x 1 min 58 seconds 225 x 1 min 58 seconds **HAMSTRINGS AND GLUTES** Standing Single legged leg curls- 6 sets of 10-15 reps Left Leg 30 x 14 30 x 14 30 x 14 Right Leg 30 x 14 30 x 14 30 x 14 AFTER THE FIRST SET I WAS ALREADY DEAD….TAP DEEP DOWN INSIDE AND FIND WHY YOU SHOULD KEEP PUSHING!!!!Ab/Ad- 8 sets of 10-15 reps Abductor 55 x 11 55 x 11 55 x 11 55 x 11 Adductor 55 x 11 55 x 11 55 x 11 55 x 11 Seated leg curls- 10 sets of 10-12 reps Normal (10 count break between sets) 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 Intraset stretches 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) FALLING DOWN!!!! TRIPPING!!!! NEVER STOPPING!!!!High wide leg press- 6 set of 8-30 reps 14 plates + 2 35's x 8 14 plates + 2 35's x 8 14 plates + 2 35's x 8 14 plates + 2 35's x 8 14 plates + 2 35's x 8 14 plates + 2 35's x 8 **CALVES** Leg press calf press- 3 sets Tension+overreaching 8 plates x 24 8 plates x 24 8 plates x 24 IVE GOT MORE!!!! I KNOW I CAN HANDLE MORE!!!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 26 8 plates x 26 Toes out 8 plates x 26 8 plates x 26 Toes in 8 plates x 26 8 plates x 26 Smith machine seated calf press- 3 sets of 20-50 reps 185 x 35 185 x 35 185 x 35 THIS IS WHY IM A BEAST!!!!Cybex calf presses- 10 sets Normal (10 count break between sets) 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 Intraset stretches 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) **QUADS** CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 5 sets of 20-30 reps 18 plates x 22 18 plates x 22 18 plates x 22 18 plates x 22 18 plates x 22 FINISH IT ALL!!! LEAVE EVERYTHING IN THE F#$KIN GYM!!!!Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps Normal (10 count break between sets) 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 Intraset stretches 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) 100 x 10 Extreme seated stretch (30 s) Single leg extensions- 6 sets of 10-15 reps Left Leg 50 x 14 50 x 14 50 x 14 Right Leg 50 x 14 50 x 14 50 x 14 WORKING HARDER AND HARDER AND NEVER GIVING UP….OPERATING ON THE WILL TO WIN____________________________________________________ ____________________________________________________ 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -20 count hip openers -wall slides -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings -upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind) STILL SICK…STILL PUSHING…ALWAYS TRYING!!!Chest MMC Bench Press- 3 sets (no leg drive) 12-20 reps 225 x 14 225 x 14 225 x 14 ARMS STRAIGHt - High cable flys- 6 sets Normal 40 x 26 40 x 26 40 x 26 30s extreme stretch 30 x 22 Extreme Stretch (30 s) 30 x 22 Extreme Stretch (30 s) 30 x 22 Extreme Stretch (30 s) ACT LIKE A F#$KIN KING!!!!!HS rows- 4 sets of 8-12 reps Overhand high 3 pps x 9 3 pps x 9 Neutral middle 3 pps x 9 3 pps x 9 Pulldowns (fully shortened)- 7 sets Wide (8-12 reps) 210 x 12 210 x 12 210 x 12 Tension Reps - Close Grip 40-70 seconds 150 x 40s SF Rope pullovers - Loaded Stretch 60 x 30 30 count hard stretch 60 x 30 30 count hard stretch LATS HANGING DOWN!!!! MAKE EM GROW!!!!Standing reverse Pec deck- 5 sets of 20-30 reps Both bent arms 120 x 22 120 x 22 120 x 22 Straight arm cable 20 x 30 20 x 30 DB laterals- 4 sets of 20-30 reps 55 x 26 55 x 26 55 x 26 Timed CTUT no breaks between reps (50-100 seconds) 20 x 50 seconds BIGGER DELTS!!!! MORE MASS!!!!OHP- 3 sets of 8-12 reps 115 x 9 115 x 9 115 x 9 Curl bar preacher- 5 sets of 12-20 reps 25 ps x 16 25 ps x 16 25 ps x 16 25 ps x 16 25 ps x 16 Db hammer curls- 3 sets of 8-20 reps 35 x 20 40 x 8 40 x 8 ITS GETTING HARDER TO KEEP PUSHING…AND YET I STILL F#$KING DO IT!!!DB behind the head extensions- 3 sets 30 x 9 30 x 9 30 x 9 Tricep pressdowns- 5 sets of 12-20 reps Both overhand 90 x 19 90 x 19 90 x 19 Single underhand 20 x 13 20 x 13 20 x 13 Traps- 6 sets Barbell Front Shrugs 225 x 32 225 x 32 225 x 32 High scap retraction 90 x 10 90 x 10 90 x 10 THROWING F#$KING HAYMAKERS!!!!Forearm curls- 8 sets of 20-40 reps Curl bar preacher Extensors +5 ps x 20 +5 ps x 20 +5 ps x 20 +5 ps x 20 BB flexors +10 ps x 36 +10 ps x 36 +10 ps x 36 +10 ps x 36 Decline reverse crunches- 3 sets +5 x 12 +5 x 12 +5 x 12 Hanging leg raises- 3 sets 22 22 22 Decline bar above head crunches- 4 sets Bar x 9 Bar x 9 Bar x 9 Bar x 9 SOMETIMES WHEN THINGS ARE TOUGH…THE WILL MUST OUTWEIGH THE SKILL... Daily Cooldown -lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8) -BB forearm cell swelling work (95x20) -BB Behind the back shrugs (95x60) -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 pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout) Method Used Today: with all typical supplements intraworkout Mixability: 10/10 Taste: 10/10 Effectiveness (Pump/Hydration): 8/10 Notes: I've been feeling extremely flat and starving since I've been sick and during my workout i looked fairly flat EXCEPT when I would flex…most muscular looked RIDICULOUS today!
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: 6/10 Effectiveness: 7/10 Notes: decent pump, focus, energy…will most likely do a final review soon as I do not need to finish this whole tub to do so
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 Dosage: 3-4 scoops postworkout Flavor Used:Molten Chocolate 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
|
|
|
Post by beastfitness on Mar 24, 2015 21:13:33 GMT
7 Lower Body Cell Swelling Day w/ Ab Weakpoint training*keep tissue damage to a minimum (nothing under 20 reps) *work weakpoints first 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) BLOW IT UP…I'LL MAKE EM F#$KIN BEG!!!!!Hanging straight leg raises- 4 sets Up to chest or higher 12 12 12 12 Decline crunches holding plate above body- 4 sets +5 x 24 +5 x 24 +5 x 24 +5 x 24 Rope cable crunches- 5 sets Single sides circuit 70 x 30 each side 70 x 30 each side 70 x 30 each side Front 70 x 50 standing into 70 x 50 kneeling 80 x 20 standing into 80 x 20 kneeling YEAH IM STARTING OFF WITH ABS…THEY'RE COMING THRU AND I WANT THIS SHYT TO BE AS THICK AS POSSIBLE!!!Leg curls- 4 sets 50-100 reps 70 x 54 70 x 54 70 x 54 70 x 54 Leg extensions- 4 sets of 50-100 reps 75 x 54 75 x 54 75 x 54 75 x 54 MAKING BLOOD MOVE LIKE A WATERFALL!!!!Standing single leg curls- 3 sets per leg Left 30 x 30 30 x 30 30 x 30 Right 30 x 30 30 x 30 30 x 30 Leg press calf press- 3 sets Entire Leg Contracted 4 plates x 54 4 plates x 54 4 plates x 54 REP IT OUT!!! LEAVE IT ALL!!!!Leg press- 5 sets of 60-200 reps K Style Close Stance 8 plates x 150 10 plates x 60 10 plates x 60 10 plates x 60 10 plates x 60 Seated smith machie calf press- 4 sets of 50-75 reps 155 x 54 155 x 54 155 x 54 155 x 54 HEAR THAT? ITS DEATH KNOCKING ON YOUR DOORTension Reps - Seated leg curls- 3 sets of 10-20 reps Close 80 x 12 80 x 12 Wide 80 x 12 Tension Reps - Leg extensions- 3 sets of 10-20 reps Close 80 x 12 80 x 12 Wide 80 x 12 F#$K YOUR CLOCK!!! WORK TILL I DROP!!!!Abductor- 3 sets of 15-30 reps 60 x 24 60 x 24 60 x 24 Adductor- 3 sets of 15-30 reps 60 x 24 60 x 24 60 x 24 PLAN MY ATTACK!!!!Glute kickbacks- 1 drop set per leg Left leg 30 x 12 10 count break 30 x 12 5 count break 30 x 12 Right leg 30 x 12 10 count break 30 x 12 5 count break 30 x 12 Close stance quad sweep leg press- INSANITY F@$KIN SET 6 plates x 250 Hanging straight leg raises- 4 sets Up to chest or higher 12 12 12 12 YOU'VE NEVER BEEN IN MY POSITION…YOU'VE NEVER EXPERIENCED THIS KIND OF PAIN!!! THIS KIND OF SUCCESS!!! THIS KIND OF INSAAANITY!!!!___________________________________ ___________________________________ 8 Upper Body Cell Swelling Day w/ forearm emphasis
*keep tissue damage to a minimum (nothing under 20 reps) Daily Cooldown-lowerbody days (every other week) add high cable curls behind head (30x12x4) and overhand bar pressdowns (60x12x4) -BB flexor forearm cell swelling work (65x100) -BB Behind the back shrugs (65x200) -Preacher curl bar curl extensor forearm cell swelling work curl (bar x 60) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc. -vacuum (1 set of 1 min 10s) I BELIEVE IN THIS SHYT SO MUCH THAT I TRAIN EVERYDAY LIKE IM THE F#$KIN CHAMPION!!!Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps Front 75 x 22 75 x 22 75 x 22 Back 75 x 22 75 x 22 75 x 22 Rope pullovers- 6 sets of 20-30 reps 70 x 26 70 x 26 70 x 26 70 x 26 70 x 26 70 x 26 OVER 200 REPS ALREADY!??!?! THIS SHYT HAS JUST STARTED!!!Cable flys- 6 sets of 20-30 reps High 40 x 26 40 x 26 40 x 26 All the way up 40 x 26 40 x 26 40 x 26 Rear high cables- 4 sets High 20 x 60 20 x 60 Mid 20 x 60 20 x 60 NATURALLY GREAT!!! BORN TO KILL!!!!Standing BB Shoulder Press- 3 sets of 30-60 reps 75 x 42 75 x 42 75 x 42 Side Laterals- 3 sets of 20-50 reps DB side 50 x 60 55 x 20 55 x 20 Standing curl bar curls- 3 sets 10 ps x 50 10 ps x 50 10 ps x 50 10 ps x 50 SQUEEZE OUT MORE REPS!!!! CRUSH EVERY F#$KING SET!!!!DB Curls- 6 sets of 30-80 reps Both arm hammer (bringing in front of body) 30 x 38 30 x 38 30 x 38 Single arm twisting preacher db 30 x 11 30 x 11 30 x 11 Single arm behind the head db extension- 3 sets 15 x 40 15 x 40 15 x 40 DIVE DEEPER INTO THIS!!! ANAMOLY!!!!!Triceps- 6 sets of 30-80 reps Bar AK pressdowns (lats flexed) 60 x 52 60 x 52 60 x 52 Behind head rope 40 x 26 40 x 26 40 x 26 Reverse wrist curl- 4 sets 2.5ps x 30 2.5ps x 30 2.5ps x 30 2.5ps x 30 READY FOR SOMETHING CRAZY?Traps- 4 sets DB 50 x 130 50 x 130 Smith machine 135 x 160 135 x 160 135 x 160 Cable bar forearm pressdowns- 2 sets of 50-100 reps Flexors 80 x 22 80 x 22 80 x 22 Extensors 30 x 22 30 x 22 30 x 22 REP THE F#$K OUT!!!!Occluded Preacher Extensors- 3 sets 10 ps x 12 Break 10 ps x 12 Break 10 ps x 12 Occluded arms- 6 sets Preacher curls 15 ps x 24 Slight break 15 ps x 24 Slight break 15 ps x 24 Cable bar pressdowns 60 x 24 Slight break 60 x 24 Slight break 60 x 24 YOU CAN'T FATHOM MY POTENTIAL Daily Cooldown -lowerbody days (every other week) add high cable curls behind head (30x12x4) and overhand bar pressdowns (60x12x4) -BB flexor forearm cell swelling work (65x100) -BB Behind the back shrugs (65x200) -Preacher curl bar curl extensor forearm cell swelling work curl (bar x 60) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc. -vacuum (1 set of 1 min 10s)
SUPPLEMENT LOGS
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout LAST SERVING WAS USED TODAY!!!! FULL REVIEW COMING SOON!!!
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: 6/10 Effectiveness: 7/10 Notes: last day i will use this product…full review coming this week!
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 Dosage: 3-4 scoops postworkout Flavor Used: Cinnamon Swirl 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
|
|
|
Post by beastfitness on Mar 25, 2015 13:14:59 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) GOD IN THE FLESH CALL ME GODZILLA!!!!Back Squats- X sets of Singles/Doubles/Triples Low Bar Above Parallel Bar x 6 135 x 3 225 x 2 315 x 1 405 x 1 455 x 1 520 x 1 520 x 1 520 x 1 High bar Below Parallel 420 x 1 420 x 1 520 MOVING LIKE A F#$KIN JOKE!!!Deadlifts- X sets of Singles/Doubles/Triples Sumo Speed Pulls 135 x 3 225 x 3 315 x 3 405 x 1 515 x 2 515 x 2 Conventional 455 x 3 455 x 3 Leg press quad sweep partials 10 count pause in hole and 10 count squeeze at top of every rep 24 plates + 2 25's x 5 24 plates + 2 25's x 5 24 plates + 2 25's x 5 CONVENTIONAL NEVER FELT SO F#$KIN GOOD!!! MAXING OUT THE LEG PRESS WITH OVER 1,000 LBS!!!! WATCH ME F#$KIN WORK!!!Sumo stance leg press- 3 sets Full DEEP AS POSSIBLE reps 22 plates + 2 25's x 5 22 plates + 2 25's x 5 22 plates + 2 25's x 5 Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps **SWITCH BETWEEN CLOSE AND WIDE STANCE** Toes straight 18 plates + 2 25's x 6 18 plates + 2 25's x 6 Toes out 18 plates + 2 25's x 6 18 plates + 2 25's x 6 Toes In 18 plates + 2 25's x 6 18 plates + 2 25's x 6 GTFO!!!! THIS IS MY IRON TO BEND!!!!Smith machine seated calf press- 3 sets 5 count squeeze and stretch 205 x 5 205 x 5 205 x 5 Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps Normal Stack + 15 x 4 Stack + 15 x 4 Stack + 15 x 4 5 count squeeze at peak contraction 130 x 5 130 x 5 130 x 5 STACKIN THIS B*TCH UP!!!!Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 2-5 reps 130 x 4 130 x 4 130 x 4 130 x 4 130 x 4 130 x 4 130 x 4 130 x 4 130 x 4 130 x 4 IM ON A DIFFERENT F#$KIN REALM THAN YOU!!!! THIS SHYT CANT BE REPLICATED!!!! Daily Cooldown -lowerbody days (every other week) add high cable curls behind head (30x12x4) and overhand bar pressdowns (60x12x4) -BB flexor forearm cell swelling work (65x100) -BB Behind the back shrugs (65x200) -Preacher curl bar curl extensor forearm cell swelling work curl (bar x 60) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc. -vacuum (1 set of 1 min 10s)
SUPPLEMENT LOGS
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout FULL REVIEW COMING SOON!!!
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout FULL REVIEW COMING SOON!!!
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 Dosage: 3-4 scoops postworkout Flavor Used: Cinnamon Swirl 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 with breakfast 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
|
|
|
Post by beastfitness on Mar 26, 2015 19:44:41 GMT
2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)*Auto-regulate bench *Straps only on heavy rows 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 BORN TO BE A F#$KIN KILLER…YOU CANT CHANGE WHAT YOU TRULY ARE…DEEP DOWN…ALL I CRAVE IS F#$KING PAIN!!!Flat Bench- X sets of Singles/Doubles/Triples Normal Bar x 20 135 x 2 225 x 1 275 x 1 Speed Work 320 x 1 320 x 1 320 x 1 CG Paused Speed Work 280 x 1 20 count pause 280 x 1 20 count pause Rows- 3 sets FSFL w/ loose form 7 plates + 10 x 5 7 plates + 12.5 x 2 7 plates + 12.5 x 2 PRESSING AND ROWING WITH THE STRENGTH OF F#$KIN ZEUS!!!HS Incline- 3 sets 2 count squeeze and stretch 4 plates + 7.5 ps x 2 4 plates + 7.5 ps x 2 4 plates + 7.5 ps x 2 DB side laterals- 6 sets Loose Form Forced Reps (AMRAP with 100's) 100 x 16 100 x 16 Tight Form (2-5 reps) 90 x 3 90 x 3 MJ Reps 30 x 5 30 x 5 THIS IS NOT LAST YEAR!!! AND I AM NOT DONE HERE!!!!Reverse Pec deck- 4 sets LF Stack/210 x 5 Stack/210 x 5 SF w/ pause 120 x 4 120 x 4 120 x 4 DB front raises- 3 sets 70 x 4 70 x 4 70 x 4 IM NEVER GUNNA TAKE OFF THIS CROWN…CAUSE IM THE F#$KIN KING!!!!Bent over elbows in Overhand bar pressdowns- 6 sets Close 100 x 4 100 x 4 100 x 4 Wide 100 x 4 100 x 4 100 x 4 Biceps- 6 sets Twisting single db preacher 35 x 3 35 x 3 35 x 3 35 x 3 35 x 3 35 x 3 MORE FURY!!! LET MORE BLOOD HIT THE FLOOR!!!!DB shrugs- 6-10 sets 60 x 6 x 6 High cable curls- 3 sets 40 x 4 40 x 4 40 x 4 PREACHER CURL - SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure Slow Tempo Reverse curl 15 ps x 6 6 6 6 Slow Tempo Normal 120 x 6 6 6 6 Leg raises- 6 sets +10 x 3 +10 x 3 +10 x 3 TRY AND STOP THIS WRATH!!!Rope cable crunches- 6 sets 3-10 reps Stack/150 x 6 Stack/150 x 6 Stack/150 x 6 Stack/150 x 6 Stack/150 x 6 Stack/150 x 6 Lat Pulldown- 5 sets LF Fully Lengthened Stack (290) + 10 x 4 Stack (290) + 10 x 4 SF Wide As Possible Pulldowns 270 x 5 270 x 5 270 x 5 YOUR PAIN IS MY PLEASURE…I BLEED BECAUSE I F#$KING LOVE IT Daily Cooldown -lowerbody days (every other week) add high cable curls behind head (30x12x4) and overhand bar pressdowns (60x12x4) -BB flexor forearm cell swelling work (65x100) -BB Behind the back shrugs (65x200) -Preacher curl bar curl extensor forearm cell swelling work curl (bar x 60) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc. -vacuum (1 set of 1 min 10s)
SUPPLEMENT LOGS
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout FULL REVIEW COMING SOON!!!
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout FULL REVIEW COMING SOON!!!
POSTWORKOUT Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow Dosage: 3-4 scoops postworkout Flavor Used: Cinnamon Swirl Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
THROUGHOUT DAY PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water All Flavors: Sweet Apple Dosage: 1 scoop with breakfast Form: Shake Mixability: 10/10 Taste: 10/10 Effectiveness: 10/10
Bodybuilding.com Multi-Vitamin - Health - Midday and Night Dosage: 2 pills Effectiveness: 10/10
|
|
|
Post by beastfitness on Mar 28, 2015 0:55:19 GMT
3 Lower Hybrid - INTENT Focus (4-10 rep range)*Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM) Daily Warm Up-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes) -hip opener -cable arms (50x50x2) -cable crunch (110x30) -any grip pulldowns (90x50) -walking leg stretches -leg swings FIND WHAT WORKS…RECORD RESULTS…ADJUST AS NEEDED…MAKING SOME MINOR TWEAKS TO MY PROGRAMMING…22 YEARS OLD AND ALREADY SQUATTING 600…DEADLIFTING 600…AND BENCHING 400…LONG TERM PROGRESS…CONSTANT F#$KING GROWTH!!!Primary Deadlift: Sumo- 3 sets 135 x 5 225 x 3 315 x 2 405 x 1 455 x 6 455 x 6 455 x 6 Secondary Squat: Klokov Below Parallel High Bar- sets of 4-10 reps Bar x 10 135 x 4 225 x 2 315 x 4 315 x 4 315 x 4 FIND MY WEAK POINTS AND F#$KING EXPOSE THAT SHYT!!!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 8 16 plates + 2 35's x 8 16 plates + 2 35's x 8 16 plates + 2 35's x 8 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 8 16 plates + 2 35's x 8 16 plates + 2 35's x 8 SQUUEZE IT IN!!!! I WANT MOOORE!!!!DEEP AS POSSIBLE - High Leg Press- 3 sets 10 count break between sets - Sumo Wide Stance (toes out) 16 plates + 2 35's x 8 16 plates + 2 35's x 8 16 plates + 2 35's x 8 FSFL - leg press calf press- 6 sets Toes straight 14 plates x 4 14 plates x 4 14 plates x 4 Toes out 14 plates x 4 14 plates x 4 14 plates x 4 I PUT 100 ON MY LIFE!!!!Smith machine calves- 6 sets Seated Tension reps toes in 155 x 7 155 x 7 155 x 7 Standing stretch 155 x 34s 30s break 155 x 34s 30s break 155 x 34s Seated leg curls- 5 sets 2 count squeeze 140 x 6 140 x 6 140 x 6 140 x 6 140 x 6 THROWIN HAYMAKERS!!!!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 110 x 8 110 x 7 110 x 7 110 x 7 110 x 7 110 x 7 110 x 7 110 x 7 110 x 7 110 x 7 Abductor- 3 sets 140 x 7 140 x 7 140 x 7 Adductor- 3 sets 140 x 7 140 x 7 140 x 7 NEVER BACKED DOWN FROM DAY 1 Daily Cooldown -lowerbody days (every other week) add high cable curls behind head (30x12x4) and overhand bar pressdowns (60x12x4) -BB flexor forearm cell swelling work (65x100) -BB Behind the back shrugs (65x200) -Preacher curl bar curl extensor forearm cell swelling work curl (bar x 60) -cardio if needed to circulate bloodflow -SMR, Trigger Point, Etc. -vacuum (1 set of 1 min 10s)
SUPPLEMENT LOGS
PREWORKOUT Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout FULL REVIEW COMING SOON!!!
PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout FULL REVIEW COMING SOON!!!
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 Dosage: 3-4 scoops postworkout Flavor Used: Cinnamon Swirl 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 with breakfast 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
|
|