Post by beastfitness on Jan 22, 2014 15:29:06 GMT
2 Upper MAX EFFORT (Hybrid Cycle) - HEAVY DAY (1-5 rep range)
Hybrid Daily Warm Ups 2
*Full ROM
-5 min elliptical
-11 close grip pullups into db side 10x12
-walking leg stretches
-11 close grip pullups into db side 10x12
-10 to 12 hip swings
-11 close grip pullups into db side 10x12
-flat barbell press bar x 12
-11 close grip pullups into db side 10x12
-close stance leg press 4 plates x 44 (22 toes straight into 22 toes
out) into calf work x 16
-11 close grip pullups into db side 10x12
INSANITY MINDSET...FURIOUS PASSION...INTENSITY BOILING IN VEINZZZ!!!!!! EVERYDAY IM WORKING TOWARDS MY GOALS!!! EVERYDAY I ATTACK MY GOALS WITH THE SAME MINDSET...WITH CONFIDENCE IN KNOWING THAT I. AM. BETTER.
5:2:1 tempo 3 Way Barbell Bench- 6 sets
Flat (singles/doubles/triples)
255 x 3
260 x 2
260 x 2
30 Degree Incline deloaded on chest (singles/doubles/triples, pin
lvl 8)
205 x 3
210 x 1
210 x 1
Single cable fly- 2 sets
25 x 6
25 x 6
WORKIN IN TEMPO WORK AND STILL HITTIN PRS!!!! FEELIN STRONGER THAN EVER!!! TOSSIN AROUND THIS SHYT LIKE ITS BABY WEIGHT!!!!
Raised deloaded "ET" Bar rows (platform at lowest level)- 4 sets of
3-5 reps
Both
7 plates x 5
7 plates + 25 x 2
Single
2 plates x 5
2 plates + 25 x 5
Wide overhand t bar machine rows- 2 sets of 4-6 reps
5:2:5 tempo
3 plates x 4
3 plates x 4
LAT PUMP LIKE NOTHIN YOUVE EVER SEEN!!!! NOW IM GETTIN THE BLOOD FLOWIN!!!! NOW ITS TIME TO TRANSFORM....ITS TIME TO BEEEEAAAASTT THESE F#$KIN WEIGHTS!!!!!
Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of
every rep and up till top of bar touches wall)
Wide grip:
+1 plate + 25 x 2
+1 plate + 25 x 2
Close grip:
+1 plate + 25 x 2
+1 plate + 25
Ultra Wide (0:2:0 tempo)
+25 x 3
+25 x 3
Side laterals (seat lvl 8)- 3 sets
SF Machine 0:2:0 temp (2-4 reps)
130 x 4
130 x 4
130 x 4
Tighter Form DB (4-6 reps)
70 x 6
70 x 6
70 x 6
I KILL WHEN IM HUNGRY!!!!! CAUSE IM A F#$KIN ANIMAAAAAAAL!!!!!
Paused - Standing reverse rear delt pec deck- 3 sets of 2-6 reps
Single arm circuit
135 x 5
150 x 3
150 x 3
Alt Dorian DB front delt raise (alt thumb position every rep)- 3 sets
of 3-5 reps
55 x 3
55 x 3
55 x 3
MR. UNSTOPPABLE...AND STILL!!!!!!!!!
Triceps- 5 sets
Weighted dips (2-5 reps)
+115 x 5
+120 x 4
Single overhand cable pressdown (4
3-6 reps)
40 x 6
40 x 6
Standing db overhead
25 x 6
30 x 3
30 x 3
CJ wrist curl ss db curl- 6 sets of 4-8 reps
Hammer curl
95 x 10 into 50 x 4
105 x 8 into 50 x 4
105 x 8 into 50 x 4
Both arm twisting curl
105 x 8 into 35 x 7
105 x 8 into 35 x 7
105 x 8 into 35 x 7
OWNIN THIS SHYT!!! YOU KNOW WHERE YOU ARE!!!! REMEMBER...THIS IS MY IRON THRONE!!!!!!!! IM THE F#$KIN KIIIING!!!!!
Decline db bent leg raise crunch- 3 sets of 3-6 reps
+40 x 4
+40 x 4
+40 x 4
Machine crunches- 3 sets of 4-6 reps
90 x 5
90 x 5
90 x 5
Vacuums- 1 set
Squeezing as hard as possible (hands over head)
1 min 12 seconds
...Overreaching...Overtraining...HA...I'm OVERGROWING...
Current Supplement Logs
Core Nutritionals Core FURY (Cherry Lemonade) - Energy/Pump/Focus - Preworkout
Dosage: 2 scoops in 11 oz cold water
Form: Shake
Taste: 12/10
Mixability: 10/10
Effectiveness: 9/10 - You can easily tell a good product that promotes the "pump" effect VS a bad pump product when you work in the lower rep range like my ME days. Often on these days, pump is easily less than my other days simply because the sets are lower reps but EVEN today my pump was going stronger than usual on my previous ME days!!!! Only downfall was that today was the first day I notice less of the "energetic" effect that I've become accustomed to. Still great!!!
~Pumps: 10/10
~Energy: 8/10
~Focus: 10/10
~Overall Aggressiveness: 11/10
Cellucor BCAA (Tropical Punch) - BCAA - Intraworkout
Dosage: 1 scoop mixed with 35g dextrose in 24 oz cold water
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - Well I think it's safe to say that I like this product better than Xtend which is a BIG thing to say in my books as Xtend was one of my top intraworkout BCAA's previously!
RCSS ProAntium (Double Chocolate Cookie) - Protein - Post Workout
Dosage: 2 scoops in 24 oz cold water
Form: Shake
Taste: 9/10
Mixability: 10/10
Effectiveness: 10/10 - Same as yesterday, taste is starting to become a little "too" much but still a great product! May be time to switch and try a different protein!
Hybrid Daily Warm Ups 2
*Full ROM
-5 min elliptical
-11 close grip pullups into db side 10x12
-walking leg stretches
-11 close grip pullups into db side 10x12
-10 to 12 hip swings
-11 close grip pullups into db side 10x12
-flat barbell press bar x 12
-11 close grip pullups into db side 10x12
-close stance leg press 4 plates x 44 (22 toes straight into 22 toes
out) into calf work x 16
-11 close grip pullups into db side 10x12
INSANITY MINDSET...FURIOUS PASSION...INTENSITY BOILING IN VEINZZZ!!!!!! EVERYDAY IM WORKING TOWARDS MY GOALS!!! EVERYDAY I ATTACK MY GOALS WITH THE SAME MINDSET...WITH CONFIDENCE IN KNOWING THAT I. AM. BETTER.
5:2:1 tempo 3 Way Barbell Bench- 6 sets
Flat (singles/doubles/triples)
255 x 3
260 x 2
260 x 2
30 Degree Incline deloaded on chest (singles/doubles/triples, pin
lvl 8)
205 x 3
210 x 1
210 x 1
Single cable fly- 2 sets
25 x 6
25 x 6
WORKIN IN TEMPO WORK AND STILL HITTIN PRS!!!! FEELIN STRONGER THAN EVER!!! TOSSIN AROUND THIS SHYT LIKE ITS BABY WEIGHT!!!!
Raised deloaded "ET" Bar rows (platform at lowest level)- 4 sets of
3-5 reps
Both
7 plates x 5
7 plates + 25 x 2
Single
2 plates x 5
2 plates + 25 x 5
Wide overhand t bar machine rows- 2 sets of 4-6 reps
5:2:5 tempo
3 plates x 4
3 plates x 4
LAT PUMP LIKE NOTHIN YOUVE EVER SEEN!!!! NOW IM GETTIN THE BLOOD FLOWIN!!!! NOW ITS TIME TO TRANSFORM....ITS TIME TO BEEEEAAAASTT THESE F#$KIN WEIGHTS!!!!!
Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of
every rep and up till top of bar touches wall)
Wide grip:
+1 plate + 25 x 2
+1 plate + 25 x 2
Close grip:
+1 plate + 25 x 2
+1 plate + 25
Ultra Wide (0:2:0 tempo)
+25 x 3
+25 x 3
Side laterals (seat lvl 8)- 3 sets
SF Machine 0:2:0 temp (2-4 reps)
130 x 4
130 x 4
130 x 4
Tighter Form DB (4-6 reps)
70 x 6
70 x 6
70 x 6
I KILL WHEN IM HUNGRY!!!!! CAUSE IM A F#$KIN ANIMAAAAAAAL!!!!!
Paused - Standing reverse rear delt pec deck- 3 sets of 2-6 reps
Single arm circuit
135 x 5
150 x 3
150 x 3
Alt Dorian DB front delt raise (alt thumb position every rep)- 3 sets
of 3-5 reps
55 x 3
55 x 3
55 x 3
MR. UNSTOPPABLE...AND STILL!!!!!!!!!
Triceps- 5 sets
Weighted dips (2-5 reps)
+115 x 5
+120 x 4
Single overhand cable pressdown (4
3-6 reps)
40 x 6
40 x 6
Standing db overhead
25 x 6
30 x 3
30 x 3
CJ wrist curl ss db curl- 6 sets of 4-8 reps
Hammer curl
95 x 10 into 50 x 4
105 x 8 into 50 x 4
105 x 8 into 50 x 4
Both arm twisting curl
105 x 8 into 35 x 7
105 x 8 into 35 x 7
105 x 8 into 35 x 7
OWNIN THIS SHYT!!! YOU KNOW WHERE YOU ARE!!!! REMEMBER...THIS IS MY IRON THRONE!!!!!!!! IM THE F#$KIN KIIIING!!!!!
Decline db bent leg raise crunch- 3 sets of 3-6 reps
+40 x 4
+40 x 4
+40 x 4
Machine crunches- 3 sets of 4-6 reps
90 x 5
90 x 5
90 x 5
Vacuums- 1 set
Squeezing as hard as possible (hands over head)
1 min 12 seconds
...Overreaching...Overtraining...HA...I'm OVERGROWING...
Current Supplement Logs
Core Nutritionals Core FURY (Cherry Lemonade) - Energy/Pump/Focus - Preworkout
Dosage: 2 scoops in 11 oz cold water
Form: Shake
Taste: 12/10
Mixability: 10/10
Effectiveness: 9/10 - You can easily tell a good product that promotes the "pump" effect VS a bad pump product when you work in the lower rep range like my ME days. Often on these days, pump is easily less than my other days simply because the sets are lower reps but EVEN today my pump was going stronger than usual on my previous ME days!!!! Only downfall was that today was the first day I notice less of the "energetic" effect that I've become accustomed to. Still great!!!
~Pumps: 10/10
~Energy: 8/10
~Focus: 10/10
~Overall Aggressiveness: 11/10
Cellucor BCAA (Tropical Punch) - BCAA - Intraworkout
Dosage: 1 scoop mixed with 35g dextrose in 24 oz cold water
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - Well I think it's safe to say that I like this product better than Xtend which is a BIG thing to say in my books as Xtend was one of my top intraworkout BCAA's previously!
RCSS ProAntium (Double Chocolate Cookie) - Protein - Post Workout
Dosage: 2 scoops in 24 oz cold water
Form: Shake
Taste: 9/10
Mixability: 10/10
Effectiveness: 10/10 - Same as yesterday, taste is starting to become a little "too" much but still a great product! May be time to switch and try a different protein!