Post by beastfitness on Mar 28, 2015 14:15:47 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 rows and shrugs
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
BRING ON THE MOTHERF#$KIN PAAAAIN!!!!!!
Secondary Bench: Close Grip
Normal
Bar x 12
135 x 3
225 x 2
260 x 4
260 x 4
260 x 4
Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps
Meadows Rows
2 plates + 27.5 x 5
2 plates + 27.5 x 5
2 plates + 27.5 x 5
2 plates + 27.5 x 5
OVER 100 LBS ON MEADOWS ROWS AND FOR 5 REPS IT FEELS LIKE NOTHIN?? I WANT 300 F#$KIN LBS ON THIS SHYT!!!!
Other Lat Pulldown- 6 sets
SF Wide grip pulldown (to eye level)
230 x 6
230 x 6
Ultra WG
170 x 6
170 x 6
Underhand
130 x 6
130 x 6
DB Side laterals- 5 sets
Tighter Form
80 x 10
80 x 10
80 x 10
MJ laterals
20 x 7
20 x 7
MAKE EVERY REP F#$KING BLEEEEED!!!!!
Intent Reps - cable flys- 6 sets
Mid arms bent
70 x 5
70 x 5
70 x 5
Mid arms straight
50 x 6
50 x 6
50 x 6
FG - DB side lateral Tension (30-50 seconds)- 2 sets
25 x 42s
25 x 42s
MENTALITY OF AN ANIMAL…ONLY ONE THING TO DO…ATTACK!
***FG on all arm work***
Cross body hammer DB curls- 4 sets
30 x 6
30 x 6
30 x 6
30 x 6
Single arm behind the head db extensions- 4 sets
30 x 4
30 x 4
30 x 4
30 x 4
SWEATS POURING OFF MY BODY! LET IT DRIP! LET THE ANGER OUT!
Short BB Preacher curl- 6 sets
20 ps x 7
20 ps x 7
20 ps x 7
20 ps x 7
20 ps x 7
20 ps x 7
Cable rear delt crossovers- 4 sets
Normal
50 x 10
50 x 10
2 count pause
(highest) 30 x 6
(mid) 30 x 6
(lowest) 20 x 4
TIRED READING??? IMAGINE ACTUALLY F#$KIN DOIN THIS..DAY IN…DAY OUT
CTUT Rope pullovers ss facepulls- 2 sets
130 x 6 6
130 x 6 6
Overhand bar pressdowns- 8 sets
Normal
100 x 4
100 x 4
100 x 4
100 x 4
K Bent Over Underhand
70 x 4
70 x 4
Bent over palms facing
70 x 4
70 x 4
YOU OVERTRAINED YET? NO? THEN WE KEEP GOING!
Smith machine shrugs- 5 sets
225 x 40
225 x 40
225 x 40
225 x 40
225 x 40
Preacher curl reverse curl bar wrist curls- 5 sets of 6-10 reps
+12.5 ps x 9
+12.5 ps x 9
+12.5 ps x 9
+12.5 ps x 9
FINISH IT OUT!!!!!!
Bosu ball hanging leg raises above head- 3 sets
11
11
11
Cable crunch- 4 sets
Stack x 7
Stack x 7
Stack x 7
Stack x 7
I MOVE WEIGHT LIKE YOU MOVE YOUR MOUTH
Daily Cooldown
-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
The INSANE BULK Series 24 (The Will Must Outweigh the Skill)
Video quality and intro uploaded weird in this video…will be fixed in upcoming vlogs
*Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM)
*ONLY use straps on meadows rows and shrugs
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
BRING ON THE MOTHERF#$KIN PAAAAIN!!!!!!
Secondary Bench: Close Grip
Normal
Bar x 12
135 x 3
225 x 2
260 x 4
260 x 4
260 x 4
Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps
Meadows Rows
2 plates + 27.5 x 5
2 plates + 27.5 x 5
2 plates + 27.5 x 5
2 plates + 27.5 x 5
OVER 100 LBS ON MEADOWS ROWS AND FOR 5 REPS IT FEELS LIKE NOTHIN?? I WANT 300 F#$KIN LBS ON THIS SHYT!!!!
Other Lat Pulldown- 6 sets
SF Wide grip pulldown (to eye level)
230 x 6
230 x 6
Ultra WG
170 x 6
170 x 6
Underhand
130 x 6
130 x 6
DB Side laterals- 5 sets
Tighter Form
80 x 10
80 x 10
80 x 10
MJ laterals
20 x 7
20 x 7
MAKE EVERY REP F#$KING BLEEEEED!!!!!
Intent Reps - cable flys- 6 sets
Mid arms bent
70 x 5
70 x 5
70 x 5
Mid arms straight
50 x 6
50 x 6
50 x 6
FG - DB side lateral Tension (30-50 seconds)- 2 sets
25 x 42s
25 x 42s
MENTALITY OF AN ANIMAL…ONLY ONE THING TO DO…ATTACK!
***FG on all arm work***
Cross body hammer DB curls- 4 sets
30 x 6
30 x 6
30 x 6
30 x 6
Single arm behind the head db extensions- 4 sets
30 x 4
30 x 4
30 x 4
30 x 4
SWEATS POURING OFF MY BODY! LET IT DRIP! LET THE ANGER OUT!
Short BB Preacher curl- 6 sets
20 ps x 7
20 ps x 7
20 ps x 7
20 ps x 7
20 ps x 7
20 ps x 7
Cable rear delt crossovers- 4 sets
Normal
50 x 10
50 x 10
2 count pause
(highest) 30 x 6
(mid) 30 x 6
(lowest) 20 x 4
TIRED READING??? IMAGINE ACTUALLY F#$KIN DOIN THIS..DAY IN…DAY OUT
CTUT Rope pullovers ss facepulls- 2 sets
130 x 6 6
130 x 6 6
Overhand bar pressdowns- 8 sets
Normal
100 x 4
100 x 4
100 x 4
100 x 4
K Bent Over Underhand
70 x 4
70 x 4
Bent over palms facing
70 x 4
70 x 4
YOU OVERTRAINED YET? NO? THEN WE KEEP GOING!
Smith machine shrugs- 5 sets
225 x 40
225 x 40
225 x 40
225 x 40
225 x 40
Preacher curl reverse curl bar wrist curls- 5 sets of 6-10 reps
+12.5 ps x 9
+12.5 ps x 9
+12.5 ps x 9
+12.5 ps x 9
FINISH IT OUT!!!!!!
Bosu ball hanging leg raises above head- 3 sets
11
11
11
Cable crunch- 4 sets
Stack x 7
Stack x 7
Stack x 7
Stack x 7
I MOVE WEIGHT LIKE YOU MOVE YOUR MOUTH
Daily Cooldown
-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
The INSANE BULK Series 24 (The Will Must Outweigh the Skill)
Video quality and intro uploaded weird in this video…will be fixed in upcoming vlogs