TURNIN INTO A F#$KIN ANIMAAAAL!!!!!!

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  1. 4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = 3 second isoometric squeeze at the beginning of every set only using my contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up
    *Full ROM
    *DB rear/side (10x10) switching every other set


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups into Dbs
    -walking leg stretches
    -22 close grip pullups into Dbs
    -8 to 14 hip swings
    -22 close grip pullups into Dbs
    -close stance leg press 6 plates x 40
    -22 close grip pullups into Dbs


    Addicts don't sleep...they wait...they think...they crave...only wanting to be reunited with their drug...only wanting to be reunited with what they love...my name is Alex...and I'm addicted to success...I don't stop when the lights turn out...I NEVER STOP...I HAVE ONE GEAR...GO!!!


    Intent Reps - Flat BB press- 3 sets of 4-6 reps
    Paused
    230 x 4
    230 x 4
    230 x 4


    Cable flys- 5 sets of 6-10 reps
    SF Up (straight arm)
    20 x 7
    20 x 7
    20 x 7
    20 x 7
    20 x 7


    TEETH LIKE BEAST!!! RIPPIN THIS PLACE APART!!!


    Lat Work- 12 sets
    Wide grip pulldown (to eye level) ss paralell
    Supported db rows (fully lengthened into fully shortened)
    225 x 5 into 55 x 9
    225 x 5 into 55 x 9
    225 x 5 into 55 x 9
    Intent Reps - Facing Out Wide Grip Pulldown (fully shortened, 2 count contraction)
    105 x 8
    105 x 8
    105 x 8
    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
    4 plates x 6
    4 plates x 6
    4 plates x 6
    CTUT Rope pullovers (padded cables)
    60 x 10
    70 x 6
    70 x 6


    GOING INSAAANE!!! LEAVING EVERYTHING HERE ON THE GYM FLOOR!!! CRANK UP THE MOTHERF#$KIN INTENSITY!!!!


    Single arm rope rear circuit- 6 sets of 6-10 reps
    Top down (highest)
    15 x 9
    15 x 9
    Middle (lvl 10)
    15 x 9
    15 x 9
    Up (lowest)
    10 x 5
    10 x 5


    DB Side laterals- 8 sets
    Normal (6-10 reps)
    80 x 9
    80 x 9
    SF standing slight pause at top of every rep
    50 x 8
    50 x 8
    SF standing upright CJ single arm circuit (arms straight)
    35 x 7
    35 x 7
    10 count break
    35 x 7
    35 x 7


    GROW!!!! GROW!!!! I COMMAND YOU!!!! GROOOOW!!!!


    Seated Tricep Dip machine- 3 sets of 6-10 reps
    Leaning forward
    6 plates + 2 25's x 10
    6 plates + 4 25's x 6
    6 plates + 4 25's x 6


    Standing DB Preacher Curl- 3 sets of 6-10 reps
    40 x 7
    40 x 7
    40 x 7


    BLOOD FOR BLOOD!!! I'LL ALWAYS FIGHT BACK!!! THE DAY I BACK DOWN IS THE DAY I DIE!!!


    Single arm db underhand front raise constant circuit (holding both entire time)- 3 sets of 4-10 reps
    25 x 6
    25 x 6
    25 x 6


    Rope pulldowns- 3 set circuit of 6-10 reps
    SF single crossbody rope pressdown (front to back)
    30 x 10
    35 x 4
    Overhand same way
    30 x 6
    30 x 6


    TWISTED MENTALITY!!! MONSTER!!!


    SF both arm twisting db curls- 5 sets of 4-8 reps
    Alt
    60 x 5
    Hammer
    70 x 5
    Timed both arm db
    35 x 22 seconds
    35 x 22 seconds
    Single arm paused
    35 x 6


    DB shrugs- 2 sets of 40-70 seconds
    NON STRAPPED
    45 x 40
    45 x 40


    FACE TO FACE!!! COME ON!!! I WOULDN'T BREAK A SWEAT IF I WAS FACE TO FACE WITH A BAYONET!!!


    Timed Barbell wrist curls- 4 sets of 40-70 seconds
    Reverse (palms down)
    20 x 40
    20 x 40
    Normal (palms up)
    20 x 61
    20 x 51


    Intent Reps - SF DB side laterals (flex hard at bottoms to emphasize insertions)- 4 sets
    25 x 5
    25 x 5
    Growth K set (huge dropset - drop by 10 lbs from heaviest weight that day)
    80 x 6
    70 x 5
    60 x 5
    50 x 5
    40 x 5
    30 x 5
    20 x 10
    10 x 10
    20 x 10
    30 x 10
    40 x 10


    CAN YOU DO THAT?!?! CAN YOU HANDLE THAT GROWTH SET?!?! NO YOU F#$KIN CANT!! TRY IT!! ATTEMPT IT...LET ME KNOW WHEN YOU BREAK!!!


    Platform Hanging leg raises (quads to chest/toes above eyes) 4 sets
    +10 x 9
    +10 x 9
    +10 x 9
    +10 x 9


    Standing rope cable- 4 sets of 5-10 reps with minimal break
    Fully shortened (5 count contraction)
    90 x 6
    90 x 6
    Timed (30-50 seconds)
    40 x 48
    40 x 48


    I'LL DIE FOR GLORY!!! WITHIN MY FAMILY...IN ACADEMIA...IN BODYBUILDING...IN POWERLIFTING...MY NAME IS GOING TO MEAN SOMETHING!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: 202 lbs
    Weight still continues to raise slightly every weigh in! Like I said, the ultimate goal is for me to be gaining 1-2 lbs per week. Bumping up my fats most likely! I just need to recheck my notes and observations before making the final decision! Seeing some GREAT growth overall!


    SUPPLEMENT LOGS


    Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
    Dosage: 1 scoop mixed with 8 oz water
    Nutrient Timing: 25 mins pre workout
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): 12/10 - Got a tub in the other day!! GOD DAMN I LOVE THIS SHYT!!!!


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


  2. Got some PM's asking about what my current macros are so I'd figured I'd post up here to let everyone know!!!


    320g P, 500g CHO, 140g F
    *2 refeed meals per week
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  3. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x24)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    This is the only day of the week I fear...the only day of the week when I'm driving on my way, I start getting ancy...I start anticipating the pain...I start craving...THE KILL!!!!


    CTUT Kikel Squats (constant contraction of quad, glutes, hamstrings, and calves throughout entire ROM, no pause at any point or set doesnt count)- 6 sets
    Low Bar Back (Full, 8-12 reps)
    405 x 8
    405 x 8
    Low Bar Back (Lower 3/4th Partials, 20-30 reps)
    260 x 20
    260 x 20
    Front (20-30 reps)
    160 x 20
    160 x 20


    ALT STANCE - Standing calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 10-12 reps each
    Toes straight
    220 x 11
    220 x 11
    Toes out
    220 x 11
    220 x 11
    Toes in
    220 x 11
    220 x 11


    BLOOD BLOOD AND MORE F#$KIN BLOOOOOD!!! GET INTO THE RIGHT MINDSET OR YOU'LL F#$KIN FAIL!!!!!


    Seated calf press- 6 sets
    Toes straight (12-20 reps)
    4 plates + 25 x 12
    4 plates + 25 x 12
    Toes out (20-50 reps)
    3 plates x 30
    3 plates x 30
    Toes in (20-60 reps)
    1 plate x 40
    1 plate x 40


    Lying leg curl circuit- 5 sets of 10-30 reps
    Single
    35 x 11
    35 x 11
    35 x 11
    Both
    70 x 12
    10 count break
    70 x 12


    CIRCLING MY PREY LIKE THE F#$KIN PREDATOR I AM!!! TEETH LIKE A BEAST!!! TIME TO UNLEASH!!!!


    Seated leg curls w/ intraset stretch- 4 sets of 12-15 reps
    70 x 11
    Extreme seated stretch (30 s)
    70 x 11
    Extreme seated stretch (30 s)
    70 x 11
    Extreme seated stretch (30 s)
    70 x 11
    Extreme seated stretch (30 s)


    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS)- 4 sets of 50-100 reps
    10 plates x 66
    10 plates x 66
    10 plates x 66
    10 plates x 66 into squeezing hard as possible x 28 count


    IS THAT ENOUGH REPS FOR YOU?!?!? IS THAT ENOUGH OF A PUMP?!?! I WANT MORE!!!!


    CTUT Kikel Sumo Deadlifts (constant contraction of quad, glutes, hamstrings, and calves throughout entire ROM, no pause at any point or set doesnt count)- 4 sets
    8-12 reps
    405 x 8
    405 x 8
    20-30 reps
    260 x 20
    260 x 20


    Fully Lengthened - CTUT Close Stance somersault squats (hands held out in front of body)- 3 sets of 10-15 reps
    35 ps x 13
    35 ps x 13
    35 ps x 13


    THATS NOT THE END!!! THIS IS WHERE WE BEGIN!!! I WANT IT ALL!!! I'LL HAVE IT ALL!!! ALL MY BATTLES HAVE BEEN WON BUT THE WAR HAS JUST BEGUUUUUN!!!!


    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 10-12 reps
    Normal
    35 x 10
    35 x 10
    35 x 10
    35 x 10
    35 x 10
    Intraset stretches
    35 x 10
    Extreme squatting stretch (30 s)
    35 x 10
    Extreme squatting stretch (30 s)
    35 x 10
    Extreme squatting stretch (30 s)
    35 x 10
    Extreme squatting stretch (30 s)
    (AMAP) 35 x 10 into squeezing as hard as possible x 26 seconds
    Extreme squatting stretch (30 s)


    Rotary Calf press (seat lvl 3)- 1 cell swelling set of 50-100 reps
    Slight knee bend
    40 x 65


    Hit the floor postworkout for what seemed like an eternity...legs were BEYOND pumped...legs were BEYOND dead...the pain was surreal...but you know what...I F#$KING LOVED IT!!! THATS HOW I ROLL!!! THATS HOW I GROW!!! I WANT THE LEGS OF A BEAST!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Added some 8-12 rep work in for squats and deads simply because I've been craving those two exercises! EASILY one of the best workouts of my life and all of the pain is showing on my physique! Legs are growing and I am beyond happy!


    SUPPLEMENT LOGS


    Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
    Dosage: 1 scoop mixed with 8 oz water
    Nutrient Timing: 25 mins pre workout
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): 12/10 - Katana pump on leg day = MOST PAINFUL EXPERIENCE OF MY LIFE!!!


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  4. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed


    UB Hybrid Warm Up
    *Full ROM
    *DB rear/side (10x10) switching every other set


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups into Dbs
    -walking leg stretches
    -22 close grip pullups into Dbs
    -8 to 14 hip swings
    -22 close grip pullups into Dbs
    -close stance leg press 6 plates x 40
    -22 close grip pullups into Dbs


    IM HUNGRY FOR THE KILL...ITS FINALLY THAT TIME...THE TIME WHEN I DONT HAVE TO PRETEND...THE TIME WHEN I CAN BE ME...THE TIME WHEN THE MONSTER CAN COME OUT TO PLAY...I CAN FEEL THE BLOOD ABOUT TO POUR!!! IM HUNGRY FOR THE KILL!!!!!

    CTUT Kikel BB bench press (constant contraction of chest throughout entire ROM, no pause at any point or set doesnt count)- 3-6 sets of 20-30 reps
    170 x 20
    170 x 20
    170 x 20


    Cable flys- 6 sets
    Upper chest cable flys (20-30 reps)
    15 x 24
    15 x 24
    15 x 24
    Cable bear hugs w/intraset stretch (10-12 reps)
    25 x 12
    Extreme Stretch (30 s)
    25 x 12
    Extreme Stretch (30 s)
    25 x 12
    Extreme Stretch (30 s)


    HEAR THE BEAST ROAR!!!! FEEL HIS POWER!!!!!

    Pullups- 5 sets
    Fully lengthened (10-12 reps, forced partials if needed)
    (wide) +70 x 9
    (wide) +70 x 9
    Ultra wide AMAP Tight Form CTUT Pull ups (12-20 reps)
    +25 x 15
    AMAP Tight Form CTUT Pull ups
    (wide) 0 x 38
    (close) 0 x 40


    Overhand K Style barbell rows- 6 sets
    10-15 reps
    335 x 13
    335 x 13
    30-50 reps
    245 x 33
    245 x 33
    Kai Greene T bar rows (15-20 reps)
    3 plates x 20
    3 plates + 10 x 15


    I WANT 405 FOR 30 REPS!!!!!! PUSH IT!!!

    Fully shortened - Pulldowns to sternum (imagine throwing things as hard as possible down to your sides) w/intraset stretch- 3 sets of 10-30 reps
    90 x 22
    Extreme Stretch (30 s)
    90 x 22
    Extreme Stretch (30 s)
    90 x 22
    Extreme Stretch (30 s)


    Side laterals- 6 sets
    K Style (20-30 reps)
    65 x 23
    65 x 23
    Single arm CJ style
    35 x 20
    40 x 15
    Intent Insertion Point Reps (40-70 seconds flexing hard at bottom of every rep ARMS STRAIGHT)
    (seconds) 15 x 42
    (ML reps) 30 x 60


    YOU THINK THATS INSANITY!?!? IT F&$KIN IS!!!! IT IS HARDCORE!!!!

    Reverse pec deck- 4 sets
    Palms down (20-30 reps)
    105 x 25
    105 x 25
    Palms in slight pause at peak contraction (10-12 reps)
    105 x 10
    105 x 10


    FLEXED REPS - Alt arm DB front raise w/intraset stretch (flex delts at bottom of every rep)- 3 sets of 12-20 reps
    SF straight arm
    (underhand) 20 x 9
    Extreme Stretch (30 s)
    (neutral) 20 x 9
    Extreme Stretch (30 s)
    (overhand) 20 x 9
    Extreme Stretch (30 s)


    GOING IN FOR THE KILL!!!!! STALKING MY PREY!!!!

    Heavy machine cable triceps- 5 sets
    1.5 reps shortened
    35 x 10
    35 x 10
    Behind pulling from bottom
    10 x 12
    Extreme Stretch (30 s)
    10 x 10
    Extreme Stretch (30 s)
    10 x 10
    Extreme Stretch (30 s)


    Reverse Db decline wrist curl ss cable- 3 sets of 10-50 reps
    20 x 18 into 5 x 28
    20 x 18 into 5 x 28
    20 x 18 into 5 x 28


    EVERY REP DEFINES WHO I AM!!! EVERY SECOND IS A STRUGGLE!!! ILL NEVER BACK DOWN!!!!!

    DB wrist curls- 6 sets of 40-60 reps
    Reverse
    15 x 40
    15 x 40
    15 x 40
    Normal
    30 x 50
    30 x 50
    30 x 50


    Curls- 6 sets
    Cables singles underhand into overhand
    10 x 40 into 5 x 23
    10 x 40 into 5 x 23
    SF Alt DB
    (twisting) 30 x 10
    (hammer) 30 x 14
    (twisting) 30 x 10
    (hammer) 30 x 14


    IM CREATING MY OWN LEGACY!!!! MY LIFE IS ON MY TERMS!!! IM THE [email protected]$KIN KING!!!!!

    DB trap complex (shrug into lateral)- 3 sets
    12-20 reps
    30 x 12
    30 x 12
    20-30 reps
    15 x 22


    Hanging leg raises- 4 sets (3 drop sets)
    Straight leg
    0 x 36
    0 x 26
    Reverse crunch
    0 x 9
    0 x 9


    FINISH STRONG!!! CRUSH IT HARDER!!! [email protected]$KIN DESTROOOOY!!!!

    Intent Reps - Standing rope crunch- 6 sets
    Front Intent Reps (8-12 reps)
    70 x 9
    70 x 9
    Side Intent Reps (8-12 reps)
    70 x 9
    70 x 9
    Front speed reps (30-50 reps)
    40 x 36
    40 x 36


    THATS HOW YOU GROW!!! THATS HOW ITS F&$KIN DONE!!!! BRING ON THE [email protected]$KIN GAINZ AND CRANK UP THE INTENSITY!!!!! IM A NEW BREED!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    I've been experimenting with nutrient flooding where basically you consume a large amount of micronutrients around your training where your body is placed under the most amount of stress. Its been showing some very interesting recovery increasings as well as energy output increasing! Besides that, my cloths have been fitting tighter in all the right places, most noticeable thighs (holds up my pants by my thighs as the waists are always too big), back/delts/chest/arms (shirts are a lot tighter around my torso and sleeves.) As always, Im happier than ever!!!


    SUPPLEMENT LOGS


    Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
    Dosage: 1 scoop mixed with 8 oz water
    Nutrient Timing: 25 mins pre workout
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): 12/10


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  5. 7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)


    Specific Warmup:
    -5 mins stepmill
    -hip openers
    -cable crunches 80 x 40
    -db side laterals 30 x 30
    -db rear delt flys 20 x 10
    -close grip pullups x 30
    -hip openers
    -wide grip pulldowns 90 x 40


    AS SOON AS I ENTER THE GYM IM A GOD, NO ONE CAN BEAT ME...I STOMP AROUND...STALK MY PREY...ZONE IN...AND FOCUS ON THE KILL...I WANT NOTHING MORE THAN TO BE IN THIS MOMENT...I WANT NOTHING MORE THAN TO F#$KING. DESTROY...YOU THINK MY LOG HAS PROVEN HOW INSANE I AM? YOU THINK MY DAILY WORKOUTS HAVE HAD A LOT OF INTENSITY?...THINK AGAIN!!! YOU HAVENT SEEN ANYTHING YET!!!!


    **short rest periods under 60 seconds**


    Supported Cable wrist curls- 4 sets of 10-30 reps
    Pulling from top (pressure on inner side of hand)
    (PU) 10 x 16
    (PD) 25 x 26
    (PU) 10 x 16
    (PD) 25 x 26


    Intent Reps - Close Grip Seated BB Shoulder Press- 3 sets of 15-20 reps
    Target triceps > delts > upper chest partials
    115 x 15
    115 x 15
    115 x 15


    YOU THINK YOUR A CONQUEROR?!?! IM ALEXANDER YOUR NO ALEXANDER!!!


    Intent Reps (back/elbows on wall) - Both arm supinating curls- 3 sets
    15-20 reps
    25 x 18
    25 x 18
    25 x 18


    Tricep dips (forced partials if needed in order to progress every session)- AMSAP of 30 reps per only stop once you can't hit 30 reps per set
    30
    30
    30
    30
    30
    30
    30
    30
    30
    = 270 (9 sets of 30)


    IF ANYONE F#$KS WITH ME I'LL F#$KIN KILL THEM!!! INTENSITY IS BOILING IN MY VEINZ!!!


    High pec deck- 5 sets of 20-30 reps
    Hands eye level
    135 x 20
    135 x 20
    135 x 20
    135 x 20
    135 x 20


    Alt DB curls- 4 sets of 4-10 reps
    Hard squeeze at tops
    50 x 4
    50 x 3
    50 x 3
    50 x 3


    MORE!!! IM THE IRON MIKE TYSON OF THE BODYBUILDING REALM!!! NO ONE CAN BEAT ME!!!


    Single arm Overhead DB extensions- 4 sets of 4-10 reps
    30 x 14
    30 x 14
    30 x 14
    30 x 14


    Pec deck fly- 5 sets of 8-12 reps
    Straight arms
    195 x 12
    210 x 10
    210 x 10
    210 x 10
    210 x 10


    I CRAVE BLOOOOD!!!! I WANT MORE F#$KIN PAAAAIN!!!!


    Single arm db preacher curls ss hammer- 3 sets of 20-30 reps
    30 x 20 20
    30 x 20 20
    30 x 20 20


    Other heavier machine SF Crossbody Single arm overhead extensions ss single rope pressdown- 3 sets if 20-30 reps
    20 x 17 13
    20 x 17 13
    20 x 17 13


    IM CHANNELING EVERY BIT OF ANGER WITHIN ME TO ANNIHILATE THIS WORKOUT!!! TO DECIMATE ANYTHING AND EVERYTHING IN MY PATH!!!


    Heavy machine Non supported SF Arm - Cable forearm (SF)- 6 sets
    Palms down (20-30 reps)
    5 x 30
    5 x 30
    5 x 30
    Palms up
    25 x 20
    25 x 20
    25 x 20


    Slow Tempo Cable superset - Underhand bar ss curl bar- 3 sets of 10-30 reps
    Both arm
    20 x 30 40
    20 x 30 40
    Single arm
    10 x 20 30


    NOT DONE!!! NO WHERE NEAR DONE!!!


    ML Style Flex insertion - DB straight arm side laterals- 4 sets of 25-50 reps
    35 x 50
    35 x 50
    35 x 50


    Non Paused Seated calf press + NOS (10 second break between sets)- 5 sets
    Toes straight (4-8 reps)
    5 plates + 25 x 7
    5 plates + 25 x 7
    Toes out (6-10 reps)
    4 plates + 25 x 9
    4 plates + 25 x 9
    Toes in
    3 plates + 25 x 20


    WORKS IN MY BLOOD!!! IM NOT STOPING TILL YOUR ON YOUR KNEES DEFEATED!!!


    Speed Reps - Standing machine calf press + NOS (20 second break between sets)- 5 sets of 40-70 reps
    Close Stance
    (Toes Straight) 40 x 44
    (Toes In) 40 x 44
    Wide Stance
    (Toes Straight) 40 x 44
    (Toes In) 40 x 44
    Paused Reps - Weighted stretch triple drop set
    160 x 15
    30 second weighted stretch
    130 x 15
    30 second weighted stretch
    100 x 15
    30 second weighted stretch
    70 x 24
    30 second weighted stretch


    TIME TO DESTROOOOY!!! TIME TO KILLL!!! GTFO MY WAY!!! I LIVE FOR THIS!!! YOU COULDN'T HANDLE MY LIFE!!! YOU CANT KEEP UP!!!


    Abs- 10 sets
    Rope cable crunches (20-30 reps)
    50 x 22
    50 x 22
    50 x 22
    50 x 22
    50 x 22
    Hanging leg raises (8-12 reps)
    +5 x 9
    +5 x 9
    +5 x 9
    +5 x 9
    +5 x 9


    Times BB wrist curls- 4 sets of 40-50 seconds
    Reverse
    40 x 30
    40 x 20
    Normal
    40 x 50
    40 x 50


    THE GREAT PROS DONT HAVE SH*T ON ME!!! I'LL OUTWORK ANYONE!!! I'LL DO ANYTHING IT TAKES!!! ITS NOT A MATTER OF IF...ITS A MATTER OF WHEN...ALL I NEED IS TIME...ALL I NEED TO DO IS WORK F#$KING HARDER!!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    This weakpoint day is BLOWING up my weaker areas and is showing a much more balanced flowing physique!


    SUPPLEMENT LOGS


    Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
    Dosage: 1 scoop mixed with 8 oz water
    Nutrient Timing: 25 mins pre workout
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): 12/10


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    •   
       


  6. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x24)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    600 LB SQUAT!!! 600 LB DEADLIFT!!! IM F#$KIN COMIN FOR YOU!!! I CANT BE STOPPED!!! I WONT BE STOPPED!!!!


    Slow Tempo Low Bar Back Squats- 4 sets of singles, doubles, or triples
    Warm ups (explosive concentrics)
    Bar x 3
    135 x 3
    225 x 2
    315 x 1
    365 x 1
    1010 Tempo
    435 x 1
    435 x 1
    10 count paused reps
    335 x 3
    340 x 2


    Sumo deadlifts- 4 sets of singles, doubles, or triples
    Warm ups
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    5:2:5 Tempo
    475 x 3
    475 x 3
    Deficit Conventional
    415 x 3
    420 x 2


    MY TEMPO WORK IS STRONGER THAN YOUR PRS!!! BRING IT!!!


    Banded close stance quad sweep leg press- 8 sets of 2-5 reps
    #1
    Double banded green + 20 plates x 3
    10 count contraction at top
    Double banded green + 20 plates x 3
    10 count contraction at top
    Double banded green + 20 plates x 3
    10 count contraction at top
    Double banded green + 20 plates x 3
    10 count contraction at top
    #2
    Double banded green + 20 plates x 2
    10 count contraction at top
    Double banded green + 20 plates x 2
    10 count contraction at top
    Double banded green + 20 plates x 2
    10 count contraction at top
    Double banded green + 20 plates x 2
    10 count contraction at top


    THAT ENOUGH DIRECT QUAD SWEEP WORK FOR YA!??!? HA!! YEAH F&*KIN RIGHT!!!


    Fully lengthened (ass to ankles) Smith Machine squats- 3 sets 2-5 reps
    5 count pause in hole
    45 ps x 3
    45 ps x 3
    45 ps x 3


    Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 2-5 reps
    150 x 4
    150 x 4
    Paused
    125 x 3
    125 x 3


    GTFO!!!! MY GYM!!! MY F^&KIN RULES!!!!!


    GHR- 3 sets of 2-5 reps
    Knee pad level
    0 x 2
    0 x 2
    0 x 2


    SF Seated calf press (3 point pause)- 6 sets of 2-6 reps
    Toes Straight - 1.5 Reps Shortened
    5 plates x 5
    5 plates x 5
    5 plates x 5
    Toes Out - 1.5 Reps Lengthened
    5 plates x 5
    5 plates x 5
    5 plates x 5


    I NEED MORE!!! I CRAVE SUCCESS!!!!!


    Standing machine calf- 6 sets of 2-6 reps
    Toes Out (5:5:5:5 Tempo)
    250 x 2
    250 x 2
    250 x 2
    Toes In
    205 x 2
    205 x 2
    205 x 2


    Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 4-6 reps
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5 into squeeze as hard as possible x 30 count


    THATS F&*KIN RIGHT!!! IM PLAYING THE MASS GAME!!! IM GOING FOR THE SIZE AND STRENGTH OF A F#$KIN RHINO!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: 202.2 lbs
    UP .1 lbs from last week and that means I need to cut out as much cardio as possible and bump up my macros! Woke up to my legs looking EXTREMELY round and honestly...more massive than I've ever seen them! Finally balancing out and love the overall quad to hammy to calf to glute flow!


    SUPPLEMENT LOGS


    Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
    Dosage: 1 scoop mixed with 8 oz water
    Nutrient Timing: 25 mins pre workout
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): 12/10


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  7. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)


    UB Hybrid Warm Up
    *Full ROM
    *DB rear/side (10x10) switching every other set


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups into Dbs
    -walking leg stretches
    -22 close grip pullups into Dbs
    -8 to 14 hip swings
    -22 close grip pullups into Dbs
    -close stance leg press 6 plates x 40
    -22 close grip pullups into Dbs


    I WILL BE A HISTORY THATS HAPPENED TODAY!!! LETS F#$KIN GO!!!!


    STRENGTH REPS - Elbows Tight Flat Barbell Press- 4 sets
    Warm ups
    Bar x 12
    135 x 3
    225 x 2
    0:0:5:5 Tempo Singles/Doubles/Triples
    275 x 1
    295 x 1
    275 x 1
    Paused as long as possible
    235 x 2 for 24 count hold each


    30 degree DB work- 3 sets of 2-5 reps
    5:5:5 Tempo
    80 x 3
    80 x 3
    80 x 3


    DEMOLITION!!! ENERGY OFF THE F#$KIN CHARTS!!!


    Cable flys- 4 sets
    Top down
    50 x 4
    50 x 4
    50 x 4
    50 x 4


    Pullups (non strapped)- 6 sets of 2-5 reps
    Fully Shortened w/ slight pause at top of every rep
    Wide
    +1 plate x 4
    +1 plate x 4
    +1 plate x 4
    Close neutral
    +1 plate x 4
    +1 plate x 4
    +1 plate x 4


    THATS F#$KIN GROWTH!!! THATS F#$KIN INTENSITY!!!!


    Rows- 6 sets of 2-5 reps
    Rack Pull from Knees into Kikel Overhand BB (waist)
    425 x 2
    425 x 2
    Kikel Pendlay BB (mid stomach)
    315 x 3
    315 x 3
    Wider Grip Pendlay BB (upper chest)
    225 x 3
    225 x 3


    Pulldowns facing out- 4 sets of 2-5 reps
    SF Below Nose/Mouth (fully
    Lengthened and fully Shortened)
    Ultra Wide Grip
    180 x 5
    195 x 2
    Close Underhand
    150 x 5
    165 x 5


    MMC IS OUTTA THIS WORLD!!! YOU WONDER HOW I GROW??? ITS CAUSE EVERY REP WITH DONE WITH INSANE DETERMINATION IN EVERY F#$KIN MILLISECOND OF EACH CONTRACTION!!!


    Seated rope cable face pulls- 4 sets of 3-5 reps
    SF Paused reps
    105 x 3
    105 x 3
    Timed (30-50 seconds)
    45 x 30
    45 x 30


    DB Side laterals- 6 sets of 3-5 reps
    LF Standing DB
    95 x 3
    95 x 3
    Intent Reps - Straight Arm SF DB side laterals (flex hard at bottoms to emphasize insertions)
    55 x 4
    55 x 4
    CJ single arm circuit
    50 x 5
    55 x 5


    MONSTER!!! BEAST!!! LET THE TRANSFORMATION F#$KIN BEGIN!!!


    Weighted dips- 3 sets of 2-5 reps
    +2 plates x 4
    +2 plates x 4
    +2 plates x 4


    DB single arm underhand front raises (holding db straight)- 4 sets of 3-5 reps
    SF Alt
    30 x 4
    10 count contraction
    30 x 4
    10 count contraction
    30 x 4
    10 count contraction
    30 x 4
    10 count contraction


    NO WHERE NEAR DONE!!! TIME TO BLEEEEEED!!!


    Single arm db Behind the head extension- 3 sets of 3-5 reps
    Normal
    40 x 3
    40 x 3
    1.5 reps lengthened
    25 x 5


    Kikel Single Arm Rope Pulldowns- 4 sets of 2-5 reps
    1.5 reps shortened
    30 x 5
    30 x 5
    1.5 reps lengthened
    25 x 3
    25 x 3


    BRING IT ON!!! I MOVE WEIGHT LIKE A F#$KIN FREIGHT TRUCK!!!


    NON STRAPPED SF Biceps- 4 sets of 2-5 reps per arm
    Standing with 2 count squeeze at peak of every rep
    50 x 4
    50 x 4
    DB both arm Hammer (5 count squeeze)
    35 x 5
    40 x 5


    Timed bar wrist curls- 4 sets of 30-50 seconds
    Reverse
    20 x 30
    20 x 30
    Normal
    40 x 30
    40 x 30


    NOTHINGS STOPPING ME!!! I'LL NEVER LET YOU HOLD ME DOWN!!!!


    DB preacher into hammer curl- 2 sets of 3-5 reps
    45 x 4 into 55 x 5
    45 x 4 into 55 x 5


    Trap Complex (db shrug into side)- 4 sets
    40 x 4
    40 x 4
    40 x 4
    40 x 4


    FINISH F#$KIN STRONG!!! NO MOTHERF#$KIN EXCUSES!!!


    Hanging leg raise to eyes- AMSAP until unable to get 6 with 10 count break between sets
    +15 x 5
    +15 x 5
    +15 x 5
    +15 x 5


    Rope cable crunches- 3 sets
    110 x 4
    110 x 4
    110 x 4


    Timed Decline crunches (seat lvl 2)- 2 sets of 40-70 seconds
    0 x 48
    0 x 48


    OUTMASS!!! OUTWORK!!! OUT F#$KING GROW EVERYONE!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    WIDTH was VERY apparent today! VERY pleased with how my overall X frame is looking and how my lats/delts/traps on my upperbody keep growing outward!


    SUPPLEMENT LOGS


    Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
    Dosage: 1 scoop mixed with 8 oz water
    Nutrient Timing: 25 mins pre workout
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): 12/10


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  8. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = 3 second isometric squeeze at the beginning of every set only using muscular contraction to move the weight (MMC is the key throughout entire ROM)


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x26)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    THIS IS THE NEW AGE!!! IM A DIFFERENT CREATURE!!!!!! THE NAME KIKEL IS GUNNA MEAN SOMETHING!!! MY NAME WILL BE KNOWN!!! PEOPLE WILL LEARN TO FEAR MY NAME!!!


    Intent Reps - Lying Leg Curls- 4 sets of 10 reps
    SF Slow controlled tempo
    50 x 10
    50 x 10
    50 x 10
    50 x 10


    Intent Reps - Squats- 6 sets of 4-6 reps
    Low Bar Back
    (slight pause) 370 x 4
    (10 count pause) 325 x 4
    (10 count pause) 325 x 4
    Front
    230 x 4
    230 x 4
    230 x 4


    THIS IS NOT LAST YEAR!!! I AM NOT DONE HERE!!!!


    Intent Reps - Sumo Deadlifts- 3 sets of 4-8 reps
    435 x 4
    435 x 4
    435 x 4


    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 6-10 reps
    1.5 Reps with hard intra-rep intense contraction
    18 plates x 8
    18 plates x 8
    18 plates x 8


    IVE COME FOR BLOOOOOOD!!! AND IM NOT LEAVING TILL I HAVE YOUR HEART!!!


    Leg press calf press- 3 sets of 4-10 reps
    Slight knee bend with hard contractions at tops and bottoms
    10 plates x 5
    10 count break
    10 plates x 5
    10 count break
    10 plates x 5


    Single leg Lying leg curls- 3 sets of 6-10 reps
    40 x 9
    40 x 9
    40 x 9


    FULL MOON TIME TO FEAST!!! IM A MONSTER!!! IM A BEAST!!!


    Single leg Slow Tempo Seated leg curls- 3 sets of 8-10 reps
    Left Leg
    40 x 9
    5 count break contracting quads
    40 x 9
    5 count break contracting quads
    40 x 9
    Right Leg
    40 x 9
    5 count break contracting quads
    40 x 9
    5 count break contracting quads
    40 x 9


    Paused at tops and bottoms of every rep - Seated calf press- 10 sets of 5-10 reps
    Toes straight
    3 plates x 9
    10 count break
    3 plates x 9
    10 count break
    3 plates x 9
    10 count break
    3 plates x 9
    10 count break
    3 plates x 9
    10 count break
    Toes out
    3 plates x 9
    10 count break
    3 plates x 9
    10 count break
    3 plates x 9
    10 count break
    3 plates x 9
    10 count break
    3 plates x 9
    10 count break


    ...ENOUGH CALF WORK??!?! YEAH F#$KIN RIGHT!!!! MORE!!!!


    Standing calf machine- 6 sets of 4-8 reps
    #1 - Toes straight
    145 x 5
    5 count squeeze at top
    145 x 5
    5 count squeeze at top
    145 x 5
    5 count squeeze at top
    #2 - Toes Out
    100 x 7
    5 count squeeze at top
    100 x 7
    5 count squeeze at top
    100 x 7
    5 count squeeze at top


    Fully Lengthened (until glutes hit heels) - Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 3 sets of 40-50 second sets
    Slow Negatives
    37.5 ps x 46
    37.5 ps x 46
    37.5 ps x 46


    GETTING DEEPER ON SOMERSAULT SQUATS THAN F#$KIN ANYONE!!! BRING THE PAIN!!!!


    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
    55 x 7
    55 x 7
    55 x 7
    55 x 7
    55 x 7
    55 x 7
    55 x 7
    55 x 7
    55 x 7
    55 x 7 into squeezing AS HARD AS POSSIBLE!!!! x 30 count


    Timed Rotary Calf Press- 1 set of 40-50 seconds
    40 x 42


    MASS APPEAL!!! COME ON!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 525 CHO / 140 F
    My legs just keep GROWING and GROWING easily faster than any other muscle group on my body! Love it! Goal is to have my lower body OVERPOWER my upperbody...I WANT BIGGER LEGS THAN F#$KIN ANYONE!!!


    SUPPLEMENT LOGS


    Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
    Dosage: 1 scoop mixed with 8 oz water
    Nutrient Timing: 25 mins pre workout
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): 12/10


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  9. 4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = 3 second isometric squeeze at the beginning of every set only using my contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up
    *Full ROM
    *DB rear/side (10x10) switching every other set


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups into Dbs
    -walking leg stretches
    -22 close grip pullups into Dbs
    -8 to 14 hip swings
    -22 close grip pullups into Dbs
    -close stance leg press 6 plates x 40
    -22 close grip pullups into Dbs


    MORE BLOOD THAN A F$%KIN CRIME SCENE!!!! MORE INTENSITY THAN A F#$KIN ARMY!!! UPPER HYRBID DAY!!! LETS GO!!!!


    Intent Reps - Flat BB press- 6 sets
    Paused (4-6 reps)
    230 x 5
    230 x 5
    Close Grip (4-8 reps)
    225 x 4
    225 x 4
    1.5 Reps Lengthened Bench Complex (Close Grip into normal, 10 reps total)
    135 x 6 4
    135 x 6 4


    Cable flys- 5 sets of 6-10 reps
    SF Up (straight arm)
    20 x 8
    20 x 8
    20 x 8
    20 x 8
    20 x 8


    TEARIN IT UP!!! BLOWIN IT UP!!! NOW WE'RE GROWING!!!


    Lat Work- 12 sets
    Wide grip pulldown (to eye level) ss paralell
    Supported db rows (fully lengthened into fully shortened)
    225 x 6 into 60 x 5
    225 x 6 into 60 x 5
    225 x 6 into 60 x 5
    Intent Reps - Facing Out Wide Grip Pulldown (fully shortened, 2 count contraction)
    105 x 10
    120 x 4
    120 x 4
    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
    4 plates x 7
    4 plates x 7
    4 plates x 7
    CTUT Kikel Rope pullovers (padded cables)
    20 x 10
    30 x 9
    30 x 9


    ENOUGH PAIN?! YOU HAVENT SEEN ANYTHING YET!!!! MASS TIME!!!


    Single arm rope rear circuit- 6 sets of 4-10 reps
    Top down (highest)
    15 x 10
    20 x 4
    Middle (lvl 10)
    20 x 4
    20 x 4
    Up (lowest)
    10 x 6
    10 x 6


    DB Side laterals- 8 sets
    Normal (6-10 reps)
    80 x 10
    80 x 10
    SF standing slight pause at top of every rep
    50 x 10
    55 x 4
    SF standing upright CJ single arm circuit (arms straight)
    35 x 8
    35 x 8
    10 count break
    35 x 8
    35 x 8


    IM NOT STOPPIN TILL MY LUNGES EXPLODE!!! THIS IS NOT THE END!!!


    Seated Tricep Dip machine- 3 sets of 6-10 reps
    Leaning forward
    8 plates x 7
    8 plates x 7
    8 plates x 7


    Standing DB Preacher Curl- 4 sets
    6-10 reps
    40 x 8
    40 x 8
    Timed (40-50 seconds)
    20 x 40
    20 x 40


    IM A HISTORY THATS HAPPENING TODAY!!! IF I DONT WIN I'LL DIE!!!


    Single arm db underhand front raise constant circuit (holding both entire time)- 3 sets of 4-10 reps
    25 x 7
    25 x 7
    25 x 7


    Rope pulldowns- 3 set circuit of 6-10 reps
    LF single crossbody rope pressdown (front to back)
    35 x 5
    35 x 5
    Overhand same way
    30 x 7
    30 x 7


    IM SPRINTING FROM SET TO SET F#$KIN TEARING THIS PLACE APART!!!


    SF Twisting db preacher- 4 sets of 6-10 reps
    Single arm circuit
    25 x 7
    25 x 7
    25 x 7
    25 x 7


    DB shrugs- 2 sets of 40-70 seconds
    NON STRAPPED
    45 x 42
    45 x 42


    GETTIN TIRED OF READING??? TRY F#$KIN DOING IT!!! I WANT MOOORE!!!!


    Timed bar curls- 4 sets of 40-70 seconds
    Thumbless Reverse
    20 x 33
    20 x 33
    Normal
    20 x 70
    20 x 70


    Intent Reps - SF DB side laterals (flex hard at bottoms to emphasize insertions)- 2 sets
    25 x 6
    Growth K set (huge dropset - drop by 10 lbs from heaviest weight that day)
    80 x 7
    70 x 7
    60 x 7
    50 x 7
    40 x 7
    30 x 7
    20 x 10
    10 x 10
    20 x 10
    30 x 10
    40 x 10
    50 x 7


    RUNNIN THAT RACK DOWN!!! DOING SHYT THAT YOU CAN'T EVEN FATHOM!!!!


    Platform Hanging leg raises (quads to chest/toes above eyes) 4 sets
    +10 x 10
    +10 x 10
    +10 x 10
    +10 x 10


    Standing rope cable- 4 sets of 5-10 reps with minimal break
    Fully shortened (5 count contraction)
    60 x 10
    70 x 5
    Timed (30-50 seconds)
    40 x 50
    50 x 30


    MORE F#$KIN ENERGY ENDING THIS WORKOUT THAN WHEN I F#$KIN STARTED!!! MORE AGGRESSION!!! MORE FOCUS!!! MORE F#$KIN INSANITY!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: 202.3 lbs
    Macros: 320 P / 525 CHO / 140 F
    Weight is up .1 lbs since last weigh in! Like I said before, I'm going to keep increasing my intake until I'm gaining 1-2 lbs per week. I will definitely be bumping up my daily macros also last week I made that change that on top of my 2 refeeds per week, if I am out with my family, I'll eating whatever food I want with them and still make sure I hit my daily macros. Progress pictures this morning proved how I woke up and felt! Feeling more comfortable and impressed with my shirt off, flexing, and nonflexed than ever! Size and strength keep rising faster than previously anticipated!


    SUPPLEMENT LOGS


    Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
    Dosage: 1 scoop mixed with 8 oz water
    Nutrient Timing: 25 mins pre workout
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): 12/10


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  10. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x26)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    YOU TRY TO TAKE THE BEST OF ME GO AWAY!!! NEVER TAKIN OFF THIS CROWN!!! IM THE F#$KIN KING!!!


    CTUT Kikel Squats (constant contraction of quad, glutes, hamstrings, and calves throughout entire ROM, no pause at any point or set doesnt count)- 6 sets
    Low Bar Back (Full, 8-12 reps)
    315 x 9
    315 x 9
    Low Bar Back (Lower 3/4th partials, 20-30 reps)
    265 x 20
    265 x 20
    Timed High Bar Back (40-70 seconds)
    225 x 40
    225 x 40


    ALT STANCE - Standing calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 10-15 reps each
    Toes straight
    220 x 12
    220 x 12
    Toes out
    220 x 12
    220 x 12
    Toes in
    220 x 12
    220 x 12


    12 SETS OF LEGS ALREADY??? CAN YOU COMPREHEND THIS??? CAN YOUR MIND HANDLE THIS??!!? F#$K NO!!! IM THE ALPHA!!!


    Seated calf press- 6 sets
    Toes straight (12-20 reps)
    4 plates + 25 x 13
    4 plates + 25 x 13
    Toes out (20-50 reps)
    3 plates x 32
    3 plates x 32
    Toes in (20-60 reps)
    1 plate x 42
    1 plate x 42


    Lying leg curl circuit- 5 sets of 10-30 reps
    Single
    35 x 12
    35 x 12
    35 x 12
    Both
    70 x 13
    10 count break
    70 x 13


    BRING ME BLOOOD BLOOOD BLOOOD!!!!! INSANITY BURNING THRU MY EYES!!!!


    Seated leg curls w/ intraset stretch- 4 sets of 12-15 reps
    70 x 12
    Extreme seated stretch (30 s)
    70 x 12
    Extreme seated stretch (30 s)
    70 x 12
    Extreme seated stretch (30 s)
    70 x 12
    Extreme seated stretch (30 s)


    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS)- 4 sets of 50-100 reps
    10 plates x 68
    10 plates x 68
    10 plates x 68
    10 plates x 68 into isohold x 30 count


    WHO THE F#$K ELSE IS HITTIN 68 REPS FOR 4 SETS?! F#$KIN NO ONE!!! YOU CANT HANDLE THIS LEVEL OF PAIN!!!


    CTUT Kikel Sumo Deadlifts (constant contraction of quad, glutes, hamstrings, and calves throughout entire ROM, no pause at any point or set doesnt count)- 4 sets
    8-12 reps
    405 x 9
    405 x 9
    20-30 reps
    265 x 20
    265 x 20


    Fully Lengthened - CTUT Close Stance somersault squats (hands held out in front of body)- 3 sets of 10-15 reps
    35 ps x 14
    35 ps x 14
    35 ps x 14


    4 PLATE DEADLIFT FOR REPS AFTER 30+ SETS OF LEGS!!! FOLLOWED UP WITH 20 REP DEADLIFTS?! BELIEVE THIS SHYT!!! IM ON A DIFFERENT LEVEL!!! GET F#$KIN ON IT!!!


    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 10-12 reps
    Normal
    40 x 10
    40 x 10
    40 x 10
    40 x 10
    40 x 10
    Intraset stretches
    40 x 10
    Extreme squatting stretch (30 s)
    40 x 10
    Extreme squatting stretch (30 s)
    40 x 10
    Extreme squatting stretch (30 s)
    30 x 10
    Extreme squatting stretch (30 s)
    (AMAP) 40 x 10 into isohold x 30 seconds
    Extreme squatting stretch (30 s)


    Rotary Calf press (seat lvl 3)- 1 cell swelling set of 50-100 reps
    Slight knee bend
    40 x 70


    MY MIND IS STRONGER THAN YOURS!!! MY PHYSIQUE CARRIES MORE MASS THAN YOURS!!! I AM F#$KIN STRONGER THAN YOU!!! I CHALLENGE YOU TO REPLICATE THIS WORKOUT!!! EXERCISE FOR EXERCISE...SET FOR SET...PAIN FOR PAIN...YOU WONT LAST...YOU CANT LAST...IM THE ONLY HUMAN BEING THAT CAN DO THIS!!!! BRING IT ON!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 550 CHO / 140 F
    Noticed a HUGE leap in aggression and overall alpha male feeling from week to week and its coming with some serious performance increases!


    SUPPLEMENT LOGS


    Cellucor NO3 Chrome - Pump - Preworkout
    Dosage: 6 caps
    Nutrient Timing: 60 mins pre workout
    Taste: 10/10
    Effectiveness (Pump): 8/10
    Notes: A local friend hooked me up with 3 days of Cellucor NO3 Chrome so I was excited to take it today! Had no bad pill taste or texture and the overall pump was fairly good! Goal is to do a complete review of this product in a couple days!


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  11. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed


    UB Hybrid Warm Up
    *Full ROM
    *DB rear/side (10x10) switching every other set


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups into Dbs
    -walking leg stretches
    -22 close grip pullups into Dbs
    -8 to 14 hip swings
    -22 close grip pullups into Dbs
    -close stance leg press 6 plates x 40
    -22 close grip pullups into Dbs


    "IM THE BEST EVER!!! IM THE MOST BRUTAL MOST VICIOUS AND MOST RUTHLESS CHAMPION THERE'S EVER BEEN!!!" - TYSON


    CTUT Kikel BB bench press (constant contraction of chest throughout entire ROM, no pause at any point or set doesnt count)- 3-6 sets of 20-30 reps
    175 x 20
    175 x 20
    175 x 20


    Cable flys- 6 sets
    Upper chest cable flys (20-30 reps)
    15 x 30
    20 x 20
    20 x 20
    Cable bear hugs w/intraset stretch (10-12 reps, lvl 10)
    30 x 10
    Extreme Stretch (30 s)
    30 x 10
    Extreme Stretch (30 s)
    30 x 10
    Extreme Stretch (30 s)


    AGGRESSIVE INTENTS!!!


    Pullups- 5 sets
    Fully lengthened forced partials (10-12 reps)
    (wide) +70 x 10
    (wide) +70 x 10
    Ultra wide AMAP Tight Form CTUT Pull ups (12-20 reps)
    +25 x 22
    AMAP Tight Form CTUT Pull ups
    (wide) 0 x 40
    (close) 0 x 42


    Overhand K Style barbell rows- 6 sets
    10-15 reps
    335 x 14
    335 x 14
    30-50 reps
    245 x 35
    245 x 35
    Kai Greene T bar rows (15-20 reps)
    3 plates + 10 x 16
    3 plates + 10 x 16


    INSAAANE INTENSITY!!! LEAVING EVERYTHING IN THE GYM!!!


    Fully shortened - Pulldowns to sternum (imagine throwing things as hard as possible down to your sides) w/intraset stretch- 3 sets of 10-30 reps
    90 x 24
    Extreme Stretch (30 s)
    90 x 24
    Extreme Stretch (30 s)
    90 x 24
    Extreme Stretch (30 s)


    Side laterals- 6 sets
    K Style Forces reps (20-30 reps)
    65 x 24
    65 x 24
    Single arm CJ style
    40 x 10
    40 x 10
    Intent Insertion Point Reps (40-70 seconds flexing hard at bottom of every rep ARMS STRAIGHT)
    (seconds) 15 x 46
    (ML reps) 30 x 63


    THIS VOLUME IS DEADLY!!! THIS VOLUME IS MY MEDICINE!!! I NEED THIS TO F#$KIN LIVE!!!!


    Single arm rear delts- 4 set
    Cables (20-40 reps)
    5 x 40
    10 x 20
    Kikel Bent over db rear delts (palms neutral into palms down = 1 rep, 12-20 reps)
    10 x 12
    10 x 12


    FLEXED REPS - Alt arm DB front raise w/intraset stretch (flex delts at bottom of every rep)- 3 sets of 12-20 reps
    SF straight arm
    (underhand) 20 x 11
    Extreme Stretch (30 s)
    (neutral) 20 x 11
    Extreme Stretch (30 s)
    (overhand) 20 x 11
    Extreme Stretch (30 s)


    ANIMALISTIC THOUGHTS!!! TEARING THROUGH THESE BOUNDARIES!!! YOU'LL NEVER GET ON MY LEVEL!!!


    Paused Cable rope triceps (life fitness machine)- 6 sets of 15-20 reps
    Pressdowns
    50 x 16
    50 x 16
    50 x 16
    Behind pulling from bottom
    15 x 12
    Extreme Stretch (30 s)
    15 x 12
    Extreme Stretch (30 s)
    15 x 12
    Extreme Stretch (30 s)


    Reverse Db decline wrist curl ss cable- 3 sets of 10-50 reps
    20 x 20 into 5 x 30
    20 x 20 into 5 x 30
    20 x 20 into 5 x 30


    MASS!!! STRENGTH!!! MOOOOOORE!!!


    Curls- 6 sets
    Cables singles underhand into overhand
    15 x 16 6
    15 x 16 6
    SF Alt DB
    (twisting) 30 x 11
    (hammer) 30 x 15
    (twisting) 30 x 11
    (hammer) 30 x 15


    DB trap complex (shrug into lateral)- 3 sets
    12-20 reps
    30 x 13
    30 x 13
    5 reps in a row per exercise = 1 rep
    15 x 8


    Hanging leg raises- 4 sets (3 drop sets)
    Straight leg
    0 x 37
    0 x 27
    Reverse crunch
    0 x 10
    0 x 10


    TURNING THIS GYM INTO A F#$KIN GRAVEYARD!!!


    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    70 x 10
    10 count break
    70 x 10
    10 count break
    70 x 10
    10 count break
    70 x 10
    Side speed reps (30-50 reps, one side at a time)
    40 x 40


    Underhanded BB wrist curls- 3 sets of 40-70 seconds
    50 x 41
    50 x 41
    50 x 41


    MASS MONSTER!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 550 CHO / 140 F
    HUGE REFEED last night made me wake up EXTREMELY full and vascular! All these extra calories are shuttling straight to my muscle bellies thus increasing my daily performance!


    SUPPLEMENT LOGS


    Cellucor NO3 Chrome - Pump - Preworkout
    Dosage: 6 caps
    Nutrient Timing: 60 mins pre workout
    Taste: 10/10
    Effectiveness (Pump): 8/10
    Notes: Going to be writing up a full review tomorrow after my last day of trying this product!


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  12. 7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)


    Specific Warmup:
    -5 mins stepmill
    -hip openers
    -cable crunches 80 x 40
    -db side laterals 30 x 30
    -db rear delt flys 20 x 10
    -close grip pullups x 30
    -hip openers
    -wide grip pulldowns 90 x 40


    I WANT MASS!!! I WANT STRENGTH!!! I WANT TO CONQUER ALL THAT STAND IN MY WAY!!! BRING IT ON!!!


    **short rest periods under 60 seconds**


    Intent Reps - Close Grip Seated BB Shoulder Press partials- 3 sets of 15-20 reps
    Target triceps > delts > upper chest partials
    115 x 16
    115 x 16
    115 x 16


    Intent Reps (back/elbows on wall) - Both arm supinating curls- 3 sets
    15-20 reps
    30 x 15
    30 x 15
    30 x 15


    ANIMAL!!! IM JUST GETTING STARTED IN THIS F#$KIN SESSION!!! GET READY TO HAVE YOUR MINDS BLOWN!!!


    Tricep dips ss rope curls (forced partials if needed in order to progress every session)- AMSAP of 30 reps per only stop once you can't hit 30 reps per set
    30 into 15 x 20
    30 into 15 x 20
    30 into 15 x 20
    30 into 15 x 20
    30 into 15 x 20
    30 into 15 x 20
    30 into 15 x 20
    30 into 15 x 20
    30 into 15 x 20
    30 into 15 x 20
    *Dips = 300 (10 sets of 30)


    300 F#$KIN REPS!!! I WANT 400!!!! MORE!!!


    High cable Flys (level 9)- 5 set of 20-30 reps
    15 x 25
    15 x 25
    15 x 25
    15 x 25
    15 x 25


    Alt DB curls- 3 sets of 4-10 reps
    Hard squeeze at tops
    50 x 5
    50 x 4
    50 x 4


    CONTRACTIONS HARDER THAN A F#$KIN ROCK!!! INSANE INTENT!!!


    Single arm Overhead DB extensions- 3 sets of 4-10 reps
    35 x 4
    35 x 4
    35 x 4


    Pec deck fly- 5 sets
    8-12 reps
    210 x 11
    210 x 11
    210 x 11
    Timed (40-70 seconds)
    105 x 36
    105 x 36


    YOUR ON THE GROUND F#$KIN DEAD!!! IM STILL STANDING!!! STRONGER THAN EVER!!!


    Single arm db preacher curls ss hammer- 3 sets of 20-30 reps
    30 x 21 21
    30 x 21 21
    30 x 21 21


    SF Crossbody Single arm overhead extensions ss single rope pressdown- 3 sets if 20-30 reps
    20 x 10 8
    20 x 10 8
    20 x 10 8


    BRINGING WAR TO THIS GYM!!! DRIPPIN BLOOD ON EVERY F#$KIN REP!!!


    Non supported SF Arm - Cable forearm (SF)- 6 sets
    Palms down (20-30 reps)
    10 x 25
    10 x 25
    10 x 25
    Palms up
    30 x 31
    30 x 31
    30 x 31


    Underhand tricep ss curl bar bicep- 3 sets of 10-30 reps
    Both arm
    30 x 11 24
    30 x 11 24
    Single arm
    15 x 12 18


    YOU HAD ENOUGH?!?! YOU WANT MORE?!?! YOU CANT HANDLE IT!!! ILL TAKE YOU ALL ON!!! ME AGAINST THE F#$KIN WORLD!!!


    ML Style Flex insertion - DB straight arm side laterals- 4 sets of 25-50 reps
    40 x 42
    40 x 42
    40 x 42
    40 x 42


    Non Paused Seated calf press + NOS (10 second break between sets)- 5 sets
    Toes straight (4-8 reps)
    5 plates + 25 x 8
    5 plates + 25 x 8
    Toes out (6-10 reps)
    4 plates + 25 x 10
    4 plates + 25 x 10
    Toes in
    3 plates + 25 x 26


    40X42 FOR 4 SETS?! TRY AND FATHOM THE PAIN!!! TRY AND UNDERSTAND THE MENTALITY NEEDED TO COMPLETE THAT!!! THIS IS MY LIFE!!! MY GOALS!!! MY F#$KIN PASSION!!!


    Speed Reps - Standing machine calf press + NOS (20 second break between sets)- 4 sets of 40-70 reps
    Close Stance
    (Toes Straight) 40 x 44
    (Toes In) 40 x 44
    Wide Stance
    (Toes Straight) 40 x 44
    (Toes In) 40 x 44


    Seated calf loaded stretch- 1 set of 3 drop sets of 10-30 reps per
    2 plates x 20
    30 second loaded stretch
    2 plates x 20
    30 second loaded stretch
    2 plates x 20
    30 second loaded stretch


    STILL NOT F#$KIN DONE!!! PEOPLE ALREADY LEFT THE GYM...IM STILL HERE F#$KING GROWING!!!


    Abs- 10 sets
    Rope cable crunches (20-30 reps)
    50 x 24
    50 x 24
    50 x 24
    50 x 24
    50 x 24
    Hanging leg raises (8-12 reps)
    +5 x 10
    +5 x 10
    +5 x 10
    +5 x 10
    +5 x 10


    Timed BB wrist curls- 4 sets of 50-90 seconds
    Reverse
    20 x 50
    20 x 40
    Normal
    20 x 70
    20 x 70


    THIS IS HOW I GROW!!! THIS IS THE INSANITY I BRING TO EVERY. F#$KING. SESSION...I WANT THIS MORE THAN ANYONE!!! I NEED THIS MORE THAN ANYONE!!! ILL NEVER STOP F#$KING PUSHING FOR MORE!!! IM FORCING MY BODY TO GROW!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 550 CHO / 140 F
    My muscle bellies just keep soaking up the calories! Hoping to see the scale around 203 tomorrow morning since the mirror and progress pictures keep progressing faster!


    SUPPLEMENT LOGS


    Cellucor NO3 Chrome - Pump - Preworkout
    Dosage: 6 caps
    Nutrient Timing: 60 mins pre workout
    Taste: 10/10
    Effectiveness (Pump): 8/10


    FULL WRITE UP COMING SOON!


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

  13. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
    *New programming: Power:Speed


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x26)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    ALL I WANNA DO IS SQUAT!!! ALL I WANNA DO IS DEADLIFT!!! ALL I KNOW IS SUCCESS!!!! MY ONLY INSTINCT IS TO KILL!!!!


    #1. Squat Power / Deadlift Speed


    Strength - Low Bar Back Squats
    Warm ups (explosive concentrics)
    135 x 3 paused
    225 x 2 paused
    315 x 1 paused
    365 x 1
    405 x 1
    5-10 count concentric
    510 x 1
    510 x 1
    10 count paused reps
    365 x 1
    365 x 1


    510 FEELING LIKE F#$KIN CHILD'S PLAY!!! RUNNIN DOWN THAT 600 LB SQUAT!!!


    Speed - Sumo deadlifts
    Warm ups
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    Sumo Speed Pulls (singles/doubles)
    455 x 1
    455 x 1
    455 x 1
    455 x 1
    455 x 1
    Conventional Speed Pulls (doubles/triples)
    405 x 3
    405 x 3
    405 x 3
    405 x 3
    405 x 3


    10 SETS OF SPEED WORK ENOUGH FOR YOU!?!?! TORE THAT F#$KIN SHYT OFF THE GROUND WITH THE SPEED OF THE F#$KIN DEVIL!!!


    Banded close stance quad sweep leg press- 8 sets of 2-5 reps
    #1
    Double banded green + 20 plates x 4
    10 count contraction at top
    Double banded green + 20 plates x 4
    10 count contraction at top
    Double banded green + 20 plates x 4
    10 count contraction at top
    Double banded green + 20 plates x 4
    10 count contraction at top
    #2
    Double banded green + 20 plates x 3
    10 count contraction at top
    Double banded green + 20 plates x 3
    10 count contraction at top
    Double banded green + 20 plates x 3
    10 count contraction at top
    Double banded green + 20 plates x 3
    10 count contraction at top


    IM AN ADDICT!!! I DONT SLEEP TILL I'VE GOTTEN ENOUGH!!!


    Fully lengthened (ass to ankles) Smith Machine squats- 3 sets 2-5 reps
    5 count pause in hole
    45 ps x 4
    45 ps x 4
    45 ps x 4


    Reset Reps - Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 2-5 reps
    120 x 5
    130 x 3
    130 x 3
    130 x 3


    BLOOD FOR BLOOD!!! THESE ARE THE NEW DAYS!!! ITS A NEW F#$KIN AGE!!!


    GHR- 3 sets of 2-5 reps
    Knee pad level
    0 x 5
    0 x 5
    0 x 5


    SF Seated calf press- 6 sets of 2-6 reps
    Toes Straight - 1.5 Reps Shortened
    5 plates x 6
    5 plates x 6
    5 plates + 5 x 2
    Toes Out - 1.5 Reps Lengthened
    5 plates + 5 x 2
    5 plates + 5 x 2
    5 plates + 5 x 2


    I'LL WORK TILL I'M DEAD!!!...AND THEN I'LL DO IT ALL AGAIN!!!


    Standing machine calf- 6 sets of 2-6 reps
    Toes Out (5 count squeeze)
    250 x 3
    250 x 3
    250 x 3
    Toes In
    205 x 3
    205 x 3
    205 x 3


    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 4-6 reps
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5
    80 x 5 into squeeze as hard as possible x 22 count


    IM NEVER CHANGING WHO I F#$KIN AM!!! IM THE ANIMAL!!! IM THE BAD GUY!!! NO HEART NO INTERIOR!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: 202.3 lbs
    Macros: 320 P / 600 CHO / 150 F
    Same weight as last weigh in so bumping up 50g CHO and 10g F as well as refeeding tonight. After seeing the HUGE gains from simply adding speed work as my warmup sets on squats/deads/bench I am going to be experimenting with a theory of mine mixing Power and Speed work every Max Effort session, shifting the focus of Power and Speed work between the two. Power work focuses on poundage overload where as Speed work focuses on volume overload...having a TREMENDOUS feeling about this after seeing the results already!!!!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    *As my CHO intake has increased I may look into switching out my Dextrose for another carb source during these intra-meal dosings

  14. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
    *New programming: 1:1 power:speed ratio (bench to barbell row)
    *Power = 4 sets / Speed = 10 sets


    UB Hybrid Warm Up
    *Full ROM
    *DB rear/side (10x10) switching every other set


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups into Dbs
    -walking leg stretches
    -22 close grip pullups into Dbs
    -8 to 14 hip swings
    -22 close grip pullups into Dbs
    -close stance leg press 6 plates x 40
    -22 close grip pullups into Dbs


    IM THE F#$KIN MIKE TYSON OF BODYBUILDING!!! I WANT PAIN!!! I WANT TO CONQUER!!! I WONT BE STOPPED!!! I CANT BE F#$KIN STOPPED!!!


    #1. Bench power / BB Row Speed


    Power - Flat Bench- 4 sets
    Warm ups
    Bar x 12
    135 x 3
    225 x 2
    5:2:5:2 Tempo Singles/Doubles/Triples
    275 x 2
    275 x 2
    275 x 2
    275 x 2


    275 FOR 4 DOUBLES FELT LIKE AN RPE 6??!?! THATS F#$KIN RIGHT!!! PILING ON THE F#$KIN GAAAINZ!!!


    Speed - BB Rows- 10 sets
    K style
    315 x 3
    315 x 3
    315 x 3
    315 x 3
    315 x 3
    Pendlay
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3


    ROWIN THAT SHYT FASTER THAN YOU CAN F#$KIN BLINK!!! EXPLOSIVE AGGRESSIVENESS!!!


    Pullups- 6 sets of 2-5 reps
    Fully Shortened w/ slight pause at top of every rep
    Wide
    +1 plate x 5
    +1 plate + 5 x 2
    +1 plate + 5 x 2
    Close neutral
    +1 plate + 5 x 2
    +1 plate + 5 x 2
    +1 plate + 5 x 2


    30 degree DB work- 3 sets of 2-5 reps
    5:5:5 Tempo
    80 x 5
    85 x 2
    85 x 2


    WARZONE!!! DROPPIN BLOOD ON EVERY PIECE OF IRON I CAN GET MY F#$KIN HANDS ON!!!


    Single arm Cable flys- 4 sets
    Top down
    30 x 4
    30 x 4
    30 x 4
    30 x 4


    Pulldowns facing out- 4 sets of 2-5 reps
    SF Below Nose/Mouth (fully
    Lengthened and fully Shortened)
    Ultra Wide Grip
    195 x 3
    195 x 3
    Close Underhand
    180 x 3
    180 x 3


    DRIPPING WITH INSAAANITY!!! I FEEL NO REGRET!!! I KILL FOR PASSION!!!


    Seated rope cable face pulls- 4 sets of 3-5 reps
    SF Paused reps
    105 x 4
    105 x 4
    Timed (30-50 seconds)
    45 x 40
    45 x 40


    DB Side laterals- 6 sets of 3-5 reps
    LF Standing DB
    95 x 4
    95 x 4
    Tighter Form Standing
    55 x 5
    60 x 2
    Paused CJ single arm circuit (SF straight arm)
    30 x 5
    30 x 5


    BLOOOD IN MY F#$KIN FINGERNAILS!!! TEETH LIKE A BEAST!!!


    Weighted dips- 3 sets of 2-5 reps
    +2 plates + 5 x 2
    +2 plates + 5 x 2
    +2 plates + 5 x 2


    DB single arm underhand front raises (holding db straight)- 4 sets of 3-5 reps
    SF Alt
    30 x 5
    10 count contraction
    30 x 5
    10 count contraction
    30 x 5
    10 count contraction
    30 x 5
    10 count contraction


    I RUN THIS!!! YOUR IN MY HOUSE NOW!!! PREPARE TO F#$KIN DIE!!!!


    Single arm db Behind the head extension- 3 sets of 3-5 reps
    1.5 reps lengthened
    30 x 3
    30 x 3
    30 x 3


    Kikel Single Arm Rope Pulldowns- 4 sets of 2-5 reps
    Hard contraction
    35 x 2
    35 x 2
    1.5 reps lengthened
    25 x 4
    25 x 4


    THE SUN HAS GONE DOWN AND THE MOON HAS COME UP!!! I DONT F#$KIN STOP WHEN THE LIGHTS GO OUT!!!


    NON STRAPPED SF Biceps- 4 sets of 2-5 reps per arm
    Standing with 2 count squeeze at peak of every rep
    50 x 5
    55 x 2
    DB both arm Hammer (5 count squeeze)
    45 x 4
    45 x 4


    Twisting db single arm preacher curls- 4 sets
    35 x 3
    35 x 3
    35 x 3
    35 x 3


    YOUR ALREADY TIRED OF READING THIS WORKOUT!!! TRY F#$KIN SURVIVING IT!!! NOTHING CAN CONTAIN ME!!!


    Trap Complex (db shrug into side)- 4 sets
    40 x 5
    40 x 5
    40 x 5
    40 x 5


    Hanging leg raise to eyes- AMSAP until unable to get 6 with 10 count break between sets
    +20 x 2
    +20 x 2
    +20 x 2
    +20 x 2


    THIS BEAST HAS BEEN LET LOOSE!!! THIS ANIMAL IS HUNGRY FOR FLESH!!!


    Rope cable crunches- 3 sets
    110 x 5
    120 x 2
    120 x 2


    Timed Decline crunches (seat lvl 2)- 2 sets of 30-60 seconds
    0 x 50
    +5 x 30


    BB wrist curls (on knees)- 4 sets
    Slow Tempo Reverse
    45 x 6
    45 x 5
    Slow Tempo Normal
    95 x 6
    95 x 6


    IVE COME FOR BLOOD AND IM NOT LEAVING TILL I HAVE YOUR HEART!!! ANIMAL!!! BEAST!!! YOUR WORST F#$KIN NIGHTMARE!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 600 CHO / 150 F
    Noticed the past few days whenever I walk down or up steps my lats and chest kind of "bounce." Now I know how fat girls feel...


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
    Dosage: 2 scoops postworkout
    Flavor Used: MCC
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


    Intra Meal BCAAs + Carbs (Cellucor Alpha Amino + Dextrose)
    [youtube]IMNpygZ8Xrw[/youtube]


    Planned Priorities and Goal Setting
    [youtube]1TgrHNBrTsk[/youtube]


    Postworkout Meal - 70g Protein / 200g carbs / 10g fat..ish
    [youtube]d7KlpUPeQcs[/youtube]


    *YouTube videos uploaded to my channel almost daily

  15. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = 3 second isometric squeeze at the beginning of every set only using muscular contraction to move the weight (MMC is the key throughout entire ROM)


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x26)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    MY WARM UP IS MORE INTENSE AND MORE FOCUSED THAN YOUR ENTIRE F#$KIN WORKOUT!!! MY BODY IS PRIMED AND READY!!! I WAS F#$KIN BORN FOR THIS!!! I WAS BRED FOR SUCCESS!!


    Intent Reps - Lying Leg Curls- 4 sets of 10 reps
    SF Slow controlled tempo
    55 x 10
    55 x 10
    55 x 10
    55 x 10


    Intent Reps - Squats- 6 sets
    Low Bar Back (4-10 reps)
    (6-10 reps normal) 365 x 6
    (10 count pause) 330 x 4
    (10 count pause) 330 x 4
    Front
    235 x 4
    235 x 4
    235 x 4


    THERE'S NOBODY OUT THERE PAUSE SQUATTING LIKE ME!!! THERES NO OTHER ANIMAL WILLING TO PUSH IT THIS FAR!!!


    Intent Reps - Sumo Deadlifts- 3 sets of 4-8 reps
    435 x 5
    435 x 5
    435 x 5


    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 4-10 reps
    1.5 Reps with hard intra-rep intense contraction
    18 plates x 10
    20 plates x 6
    20 plates x 6


    RIPPIN THAT F#$KIN BAR OFF THE F#$KIN GROUND!!! BENDING BARS ON EVERY F#$KIN SET!!!


    Leg press calf press- 3 sets of 4-10 reps
    Slight knee bend with hard contractions at tops and bottoms
    10 plates x 6
    10 count break
    10 plates x 6
    10 count break
    10 plates x 6


    Single leg Lying leg curls- 3 sets of 4-8 reps
    45 x 5
    45 x 5
    45 x 5


    EVIL INTENTIONS!!! MMC OF A F#$KIN KING!!!


    Single leg Slow Tempo Seated leg curls- 3 sets of 8-10 reps
    Left Leg
    40 x 10
    5 count break contracting quads
    40 x 10
    5 count break contracting quads
    40 x 10
    Right Leg
    40 x 10
    5 count break contracting quads
    40 x 10
    5 count break contracting quads
    40 x 10


    ARE READY?! CAN YOU HANDLE MORE?! THE BATTLE WAS BEEN WON BUT THE WAR HAS JUST BEGUUUN!!!


    Paused at tops and bottoms of every rep - Seated calf press- 10 sets of 5-10 reps
    Toes straight
    3 plates + 25 x 5
    10 count break
    3 plates + 25 x 5
    10 count break
    3 plates + 25 x 5
    10 count break
    3 plates + 25 x 5
    10 count break
    3 plates + 25 x 5
    10 count break
    Toes out
    3 plates + 25 x 5
    10 count break
    3 plates + 25 x 5
    10 count break
    3 plates + 25 x 5
    10 count break
    3 plates + 25 x 5
    10 count break
    3 plates + 25 x 5
    10 count break


    YES!!! YES!!! THIS IS THE PAIN I CRAVE!!! I NEED MORE!!!! I CRAVE MORE!!!! GIVE ME MORE F#$KIN PAAAIN!!!


    Standing calf machine- 6 sets of 4-8 reps
    #1 - Toes straight
    145 x 6
    5 count squeeze at top
    145 x 6
    5 count squeeze at top
    145 x 6
    5 count squeeze at top
    #2 - Toes Out
    100 x 8
    5 count squeeze at top
    100 x 8
    5 count squeeze at top
    100 x 8
    5 count squeeze at top


    Fully Lengthened (until glutes hit heels) - Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 3 sets of 40-50 second sets
    Slow Negatives
    37.5 ps x 50
    37.5 ps x 50
    40 ps x 40


    THIS CANNIBAL IS HUNGRY FOR MEAT!!! IM F#$KIN READY TO EAT!!! GIMME BLOOOOOOOD!!!


    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
    55 x 8
    55 x 8
    55 x 8
    55 x 8
    55 x 8
    55 x 8
    55 x 8
    55 x 8
    55 x 8
    55 x 8 into squeezing AS HARD AS POSSIBLE!!!! x 32 count


    Timed Rotary Calf Press- 1 set of 40-50 seconds
    50 x 40


    GET ON MY F#$KIN LEVEL!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 600 CHO / 150 F
    My aggressiveness is building more and more everyday and I'm seeing all of this hardwork pay off daily in the mirror and in the gym! Only downside to note, for the past week, I sweat profusely at every meal since my CHO intake is so high now...oh well I guess!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10
    Notes: Lindsey got me this tub as a surprise yesterday and OH...MY...GOD...full review coming...a new favorite protein has touched my tongue haha


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


    BULK - Update 7/2/14 (eat everything I can)
    [youtube]90n3qorWpN4[/youtube]



  16. 4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = 3 second isometric squeeze at the beginning of every set only using my contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups
    -walking leg stretches
    -22 close grip pullups
    -8 to 14 hip swings
    -22 close grip pullups
    -close stance leg press 6 plates x 40
    -db side lateral (40x20)
    -22 close grip pullups


    BEYOND MOTIVATED...BEYOND FOCUSED...BEYOND F#$KING INTENSE...I AM CREATING A NEW CLASS OF WARRIORS...A NEW STANDARD OF SUCCESS...I AM THE KING...THE WINNER...THE F#$KING CONQUEROR!!!!


    Intent Reps - Flat BB press- 5-10 sets (autoregulate)
    Warm ups
    Bar x 12
    135 x 3
    185 x 1
    Paused (4-6 reps)
    235 x 4
    235 x 4
    235 x 4
    Close Grip (4-8 reps)
    225 x 5
    225 x 5


    Cable flys- 5 sets of 6-10 reps
    SF Up (straight arm)
    20 x 9
    20 x 9
    20 x 9
    20 x 9
    20 x 9


    PAUSED BENCH WAS EASIER THAN F#$KING EVER!!! BENDING BARS ONLY TWO F#$KIN EXERCISES IN!!! LETS GO B*TCH!!!


    Lat Work- 12 sets
    Wide grip pulldown (to eye level) ss paralell
    Supported db rows (fully lengthened into fully shortened)
    225 x 7 into 60 x 6
    225 x 7 into 60 x 6
    225 x 7 into 60 x 6
    Intent Reps - Facing Out Wide Grip Pulldown (fully shortened, 2 count contraction)
    120 x 5
    120 x 5
    120 x 5
    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
    4 plates x 8
    4 plates x 8
    Seated paused underhand rows
    75 x 10
    90 x 6
    CTUT Kikel Rope pullovers (padded cables)
    30 x 10
    40 x 8


    HUNGRY LIKE THE F#$KIN LION!!! STALKING MY PREY AND KILLING ON SITE!!!


    Single arm rope rear circuit- 6 sets of 4-10 reps
    Top down (highest)
    20 x 5
    20 x 5
    Middle (lvl 10)
    20 x 5
    20 x 5
    Up (lowest)
    10 x 7
    10 x 7


    DB Side laterals- 8 sets
    Normal (4-10 reps)
    85 x 4
    85 x 4
    SF standing slight pause at top of every rep
    55 x 6
    55 x 6
    SF standing upright CJ single arm circuit (arms straight)
    35 x 9
    35 x 9
    10 count break
    35 x 9
    35 x 9


    THATS JUST THE F#$KIN BEGINNING!!! TAKE A DEEP BREATHE...TIME TO TURN UP THE F#$KIN INSAAANITY!!!


    Seated Tricep Dip machine- 3 sets of 6-10 reps
    Leaning forward
    8 plates x 8
    8 plates x 8
    8 plates x 8


    Single arm db underhand front raise constant circuit (holding both entire time)- 3 sets of 4-10 reps
    30 x 4
    30 x 4
    30 x 4


    BLOOOOD!!! NOT STOPPING TILL THE CASKET DROPS!!!


    Standing DB Preacher Curl- 4 sets
    6-10 reps
    40 x 9
    40 x 9
    Timed (40-50 seconds)
    20 x 42
    20 x 42


    Rope pulldowns- 3 set circuit of 6-10 reps
    LF single crossbody rope pressdown (front to back)
    35 x 8
    35 x 8
    Overhand same way
    30 x 8
    30 x 8


    NOBODY'S WORKIN LIKE THIS!!! CRAZY VOLUME!!! YOUD HAVE TO BE INSANE TO EVEN ATTEMPT THIS!!!


    SF Twisting db preacher- 4 sets of 6-10 reps
    Single arm circuit
    25 x 8
    25 x 8
    25 x 8
    25 x 8


    DB shrugs- 2 sets of 40-70 seconds
    NON STRAPPED
    45 x 44
    45 x 44


    SHARPENING MY TEETH!!! READY TO F#$KIN FEAST!!!


    Timed bar curls- 4 sets of 30-50 seconds
    Thumbless Reverse
    20 x 35
    20 x 35
    Normal
    30 x 40
    30 x 40


    DB side lateral Growth K set (pain set)- 1 set
    85 x 4
    75 x 4
    65 x 4
    55 x 4
    45 x 4
    35 x 4
    25 x 4
    35 x 10
    45 x 10


    TRY THAT DROP SET...FRESH...BEGINNING OF YOUR WORKOUT...BET YOU CANT EVEN DO IT THEN!!! IM AN ANOMALY!!!


    Platform Hanging leg raises (quads to chest/toes above eyes) 4 sets
    +15 x 4
    +15 x 4
    +15 x 4
    +15 x 4


    Standing rope cable- 5 sets of 5-10 reps with minimal break
    Fully shortened (5 count contraction)
    70 x 6
    70 x 6
    Timed (30-50 seconds)
    50 x 33
    50 x 33
    Sides
    50 x 10


    TURNING INTO A F#$KIN FREAK!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: 203.5 lbs
    Macros: 320 P / 600 CHO / 150 F
    Weight is still slowing moving up! Im not planning on stopping increasing my daily macro intake until Im at the 1-2 lbs per week range! Will most likely bump up CHO or F depending...need to assess my notes and progress pictures! Physique wise, I know my claim to fame in bodybuilding will be my width...I've always been naturally wide like my dad but lately my delts and lats are growing like crazy and im honestly looking wider today than I ever have!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10
    Notes: Trying different things with this protein! DAMN IS IT GOOD!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


    More on Priorities and Goal Setting
    [youtube]kMj98L1LlK4[/youtube]



  17. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x26)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    Sit down and hold onto your seats...this workout is about to BLOW YOU OFF YOUR F#$KIN FEET!!! I STORMED INTO THE GYM WITH A F#$KIN MISSION!!! I RAGED INTO THE WEIGHT ROOM WITH EVIL THOUGHTS!!! WITH A FURY BURNING INSIDE OF ME THAT YOU CANT EVEN BEGIN TO FATHOM!!! THIS IS HOW I AM!!! THIS IS THE MONSTER I'VE BECOME!!!


    CTUT Kikel Volume Squats- 10 sets of 10 reps
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    *High bar x 56


    THATS F#$KIN RIGHT!!! START OFF THIS SESSION WITH F#$KIN GERMAN VOLUME STYLE SQUATS!!! CTUT KIKEL REPS TAKE YOU BEYOND PAIN!!! MY LEGS ARE READY TO F#$KIN EXPLODE!!!! I WANT BLOOOOD!!!! MORE F#$KING BLOOOD!!!!


    ALT STANCE - Standing calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 10-15 reps each
    Toes straight
    220 x 13
    220 x 13
    Toes out
    220 x 13
    220 x 13
    Toes in
    220 x 13
    220 x 13


    Seated calf press- 6 sets
    Toes straight (12-20 reps)
    4 plates + 25 x 14
    4 plates + 25 x 14
    Toes out (20-50 reps)
    3 plates x 40
    3 plates x 40
    Toes in (40-100 reps)
    1 plate x 50
    1 plate x 50


    BLOWING THRU THESE F#$KIN SETS LIKE A HURRICANE!!! SEEK AND F#$KING DESTROY!!!


    Lying leg curl circuit- 5 sets
    Single (10-15 reps)
    35 x 13
    35 x 13
    Both (20-30 reps)
    35 x 20
    35 x 20
    35 x 20


    Seated leg curls w/ intraset stretch- 4 sets of 12-15 reps
    70 x 13
    Extreme seated stretch (30 s)
    70 x 13
    Extreme seated stretch (30 s)
    70 x 13
    Extreme seated stretch (30 s)
    70 x 13
    Extreme seated stretch (30 s)


    CONQUEROR!!! I WILL NOT SURRENDER!!! I WILL NEVER SURRENDER!!!


    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS)- 4 sets of 50-100 reps
    10 plates + 2 25's x 50
    10 plates + 2 25's x 50
    10 plates + 2 25's x 50
    10 plates + 2 25's x 50 into isohold x 20 seconds


    CTUT Kikel Sumo Deadlifts (constant contraction of quad, glutes, hamstrings, and calves throughout entire ROM, no pause at any point or set doesnt count)- 4 sets
    8-12 reps
    405 x 20!!!!!
    405 x 10
    20-30 reps
    315 x 20
    315 x 20


    Fully Lengthened - CTUT Close Stance somersault squats (hands held out in front of body)- 3 sets of 10-15 reps
    35 ps x 15
    37.5 ps x 10
    37.5 ps x 10


    RIPPED 4 PLATES OFF THE GROUND AND HIT 12 REPS WITH EASE! DO I STOP THERE? NO F#$KIN WAY!!! GOT 20 F#$KIN REPS EASIER THAN WHEN I GOT 365x20!!!! IM COMING FOR DOUG MILLER'S RECORD!!! I'LL PULL 405 FOR F#$KIN 50!!!!


    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 10-12 reps
    Normal
    40 x 11
    40 x 11
    40 x 11
    40 x 11
    40 x 11
    Intraset stretches
    40 x 11
    Extreme squatting stretch (30 s)
    40 x 11
    Extreme squatting stretch (30 s)
    40 x 11
    Extreme squatting stretch (30 s)
    40 x 11
    Extreme squatting stretch (30 s)
    (AMAP) 40 x 11 into isohold x 13 seconds
    Extreme squatting stretch (30 s)


    Rotary Calf press (seat lvl 3)- 2 cell swelling sets of 40-70 seconds
    Slight knee bend entire legs flexed focusing on RPE 10 contraction
    30 x 70
    30 x 70


    BRING ON THE MOTHERF#$KIN INSANITY!!! CRANK UP THE MOTHERF#$KIN INTENSITY!!! FORCE YOURSELF TO F#$KIN GROOOOW!!! 54 SETS OF LEGS??? HA! LAUGHABLE!!! WORK F#$KIN HARDER!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 650 CHO / 150 F
    I honestly don't know what got into this session...I felt like I was on a different planet...in a different mindset...on a whole new level of intensity....everything felt easy and I finishing that workout in about 1 hr 30 mins then got out to my car, and puked everywhere. EASILY the best session of my life! Need to keep working harder! Luckily I will be switching gyms soon so then I will finally be able to record my lifts! Game plan is to work up to a 405x10x10 squat and a 405x50 deadlift...obviously longterm goals but hey, gotta set the bar high! I'd rather set it so high that I fail 100x before achieving it VS setting it so low and achieving it sooner...I WANNA EARN IT!!!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    FULL IN DEPTH REVIEW WILL BE POSTED TODAY!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10



  18. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed


    UB Hybrid Warm Up


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups
    -walking leg stretches
    -22 close grip pullups
    -8 to 14 hip swings
    -22 close grip pullups
    -close stance leg press 6 plates x 40
    -db side lateral (40x20)
    -22 close grip pullups


    I am ready...I am focused...my mind is sharp...my body is primed...everything I do is done to make THIS moment optimal...everything I do is done to make THIS MY HOME...where I feel the most comfortable...IM READY!!! IM NOT EVEN WORRIED IM ALWAYS READY!!! THOSE OTHER MOTHERF#$KERS ARENT ON MY LEVEL!!!


    CTUT Kikel BB bench press (constant contraction of chest throughout entire ROM, no pause at any point or set doesnt count)- 3-6 sets (autoregulate) of 20-30 reps
    Chest Partials
    180 x 20
    180 x 20
    180 x 20


    Cable flys- 6 sets
    Upper chest cable flys (20-30 reps)
    20 x 30
    20 x 30
    20 x 30
    Cable bear hugs w/intraset stretch (10-12 reps, lvl 10)
    30 x 12
    Extreme Stretch (30 s)
    30 x 12
    Extreme Stretch (30 s)
    30 x 12
    Extreme Stretch (30 s)


    TEARIN THIS F#$KIN PLACE APART!!! IT WAS A MISTAKE TO UNLEASH THIS BEAST FROM HIS CAGE!!!


    Lat Width Work- 6 sets
    SF Ultra Wide grip pullups (warm up)
    10
    10
    10
    Ultra wide grip pullups (fully shortened)
    44
    44
    44
    LF Wide grip pulldowns (fully lengthened) - Loaded Stretch
    190 x 10
    30 count hard stretch
    190 x 10
    30 count hard stretch
    190 x 10
    30 count hard stretch


    200+ LBS DOING 44 PULLUPS FOR 3 SETS??? HA!!! LAUGHABLE!!! I WANT 100 FOR ALL MY F#$KIN SETS!!!


    Overhand K Style barbell rows- 6 sets
    10-15 reps
    335 x 15
    335 x 15
    30-50 reps
    245 x 36
    245 x 36
    Kai Greene T bar rows (15-20 reps)
    3 plates + 10 x 17
    3 plates + 10 x 17


    LOWER LAT EMPHASIS - Underhand Pulldowns ss single arm machine rows (pulldowns facing out) 2 sets of 10-15 reps
    110 x 10 into 2 pps x 10
    110 x 10 into 2 pps x 10


    INSAAAANITY SPEWING FROM MY LUNGS!!!! THE F#$KIN KING HAS RETURNED!!!


    Side laterals- 6 sets
    K Style Forces reps (20-30 reps)
    65 x 25
    65 x 25
    Single arm CJ style
    40 x 11
    40 x 11
    Intent Insertion Point Reps (40-70 seconds flexing hard at bottom of every rep ARMS STRAIGHT)
    (seconds) 15 x 48
    (ML reps) 30 x 66


    Reverse pec deck- 4 sets
    Palms in (20-30 reps)
    105 x 30
    105 x 30
    Palms in slight pause at peak contraction (10-12 reps)
    105 x 11
    105 x 11


    FORCING GROWTH!!! PUSHING LIMITS!!! NEVER BACKING DOWN!!!


    FLEXED REPS - DB front raise w/intraset stretch (flex delts at bottom of every rep)- 3 sets of 12-20 reps
    SF straight arm underhand
    (Alt) 20 x 12
    Extreme Stretch (30 s)
    (Alt) 20 x 12
    Extreme Stretch (30 s)
    (both) 20 x 12
    Extreme Stretch (30 s)


    Paused Cable rope triceps (life fitness machine)- 6 sets of 15-20 reps
    Pressdowns
    50 x 20
    50 x 20
    50 x 20
    Behind pulling from bottom
    15 x 13
    Extreme Stretch (30 s)
    15 x 13
    Extreme Stretch (30 s)
    15 x 13
    Extreme Stretch (30 s)


    STORMING AROUND THIS GYM LIKE A LION IN HIS CAGE!!! PACE YOURSELF FOR THIS...SHYTS ABOUT TO GET REAL HARD REAL F#$KIN QUICK!!!


    Reverse Db decline wrist curl ss cable- 3 sets of 10-50 reps
    20 x 34 into 10 x 24
    20 x 34 into 10 x 24
    20 x 34 into 10 x 24


    Curls- 6 sets
    Cables singles underhand into overhand
    10 x 20 20
    10 x 20 20
    SF Alt DB
    (twisting) 30 x 12
    (hammer) 30 x 16
    (twisting) 30 x 12
    (hammer) 30 x 16


    I CANT CONTROL MYSELF!!! ILL BRING YOU ALL TO YOUR KNEES!!!


    DB trap complex (shrug into lateral)- 3 sets
    12-20 reps
    30 x 14
    30 x 14
    5 reps in a row per exercise = 1 rep
    15 x 10


    Hanging leg raises- 4 sets
    Straight leg up up chest level
    +5 x 10
    +5 x 10
    Reverse crunch up to chest level
    0 x 11
    0 x 11


    CONQUEROR!!! BARBARIAN!!! MOTHERF#$KIN WARRIOR!!!


    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    70 x 11
    10 count break
    70 x 11
    10 count break
    70 x 11
    10 count break
    70 x 11
    Side speed reps (30-50 reps, one side at a time)
    50 x 30


    Underhanded BB wrist curls- 3 sets of 40-70 seconds
    45 x 48
    45 x 48
    45 x 48


    MORE MASS THAN A F#$KIN RHINO!!! IM WIDER!!! IM THICKER!!! IM BETTER!!! ILL NEVER STOP GROWING!!! I CANT BE STOPPED!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 650 CHO / 150 F
    WOW...my overall width in the mirror keeps surprising me...I've always been naturally wide from the genetics I received from my dad but damn...lately its been on a whole different level!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10



  19. 7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)


    Specific Warmup:
    -5 mins stepmill
    -hip openers
    -cable crunches 80 x 40
    -db side laterals 30 x 30
    -db rear delt flys 20 x 10
    -close grip pullups x 30
    -hip openers
    -wide grip pulldowns 90 x 44


    No one else works on their weak points...nearly everyone focuses on their strengths and lets the weaker areas "come up themselves"...it doesn't work like that. If you want something to grow, then you need to [email protected]$KING TEAR IT APART!!! GIVE IT NO OTHER OPTION BUT TO GROW!!!!

    **short rest periods under 60 seconds**


    Intent Reps - Close Grip Standing BB Shoulder Press partials- 3 sets of 15-20 reps
    Target triceps > delts > upper chest partials
    115 x 20
    1 plate x 10
    1 plate x 10


    Intent Reps (back/elbows on wall) - Both arm supinating curls- 3 sets
    15-20 reps
    30 x 17
    30 x 17
    30 x 17


    FOCUSING ON THE END RESULT!!! PUSHING REP FOR REP FOR BETTER RESULTS!!!

    Tricep dips ss rope curls (forced partials if needed in order to progress every session)- AMSAP of 30 reps per only stop once you can't hit 30 reps per set
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    30 into 20 x 20
    *Dips = 330 (11 sets of 30)


    NOW WE'RE GETTING STARTED!!! BEYOND PUMPED!!! BEYOND [email protected]$KIN INSAANE!!!!!!

    High cable Flys (level 9)- 5 set of 20-30 reps
    20 x 20
    20 x 20
    20 x 20
    20 x 20
    20 x 20


    Alt DB curls- 3 sets of 3-6 reps
    Hard squeeze at tops
    50 x 6
    55 x 3
    55 x 3


    I WANT THOSE 100 LB DBS!!!!! POURING OUT BLOOOOD!!!!

    Single arm Overhead DB extensions- 3 sets of 4-10 reps
    Normal
    35 x 5
    1.5 reps
    (lengthened) 25 x 5
    (shortened) 25 x 5


    Incline Hammer Strength chest press (seat below 9)- 5 sets of 10-12 reps
    Weighted
    2 plates x 10
    2 plates x 10
    Non weighted tension reps
    0 x 10
    0 x 10
    0 x 10


    MMC IS [email protected]$KIN INTENSE!!!! I CAN CONTRACT ANY MUSCLE WITH AS MUCH FORCE AS POSSIBLE AT WILL!!!! THIS IS WHY I GROW AND YOU DONT!!!!

    Singled arm db preacher curls ss hammer- 3 sets of 20-30 reps
    30 x 22 22
    30 x 22 22
    30 x 22 22


    Other heavier machine SF Crossbody Single arm overhead extensions ss single rope pressdown- 3 sets if 20-30 reps
    20 x 20 20
    20 x 20 20
    20 x 20 20


    LOOKING LIKE A [email protected]$KIN GORILLA!!! WIDTH AND THICKNESS OUTTA THE NATURAL REALM!!!

    Non supported SF Arm - Cable forearm (SF)- 6 sets
    Palms down (20-30 reps)
    10 x 26
    10 x 26
    10 x 26
    Palms up bicep fully shortened
    20 x 20
    20 x 20
    20 x 20


    Underhand tricep ss curl bar bicep- 4 sets of 10-30 reps
    Both arm
    30 x 12 25
    30 x 12 25
    Single arm
    20 x 12 14


    BIGGER AND BETTER THAN EVER!!! TIME TO PUSH LIMITS!!!

    ML Style Flex insertion - DB straight arm side laterals- 4 sets of 25-50 reps
    40 x 44
    40 x 44
    40 x 44
    45 x 30


    Tension Reps - Leg press calves- 15 sets
    Bent Leg Leg press calf press + KNOS (8-12 reps)
    4 plates x 8
    4 plates x 8
    4 plates x 8
    4 plates x 8
    4 plates x 8
    Straight leg + KNOS (20-50 reps)
    2 plates x 33
    2 plates x 25
    2 plates x 20
    2 plates x 20
    2 plates x 20


    HIGH REP TRAINING FTW!!! Time to close in...time to focus my mind...think of only the goal...HOW BAD DO YOU WANT THIS!?


    Loaded Stretch/Extreme Stretch
    Platform x 30
    30 second extreme stretch
    Platform x 30
    30 second extreme stretch
    Platform x 30
    30 second extreme stretch
    Platform x 30
    30 second extreme stretch
    Platform x 30
    30 second extreme stretch


    NOBODY OUT THERE IS DOING 15 SETS OF TENSION REPS ON CALVES A DAY!!! TAKE IT TO THE NEXT LEVEL!!! TEAR IT [email protected]$KIN UP!!!

    Abs- 10 sets
    Rope cable crunches (20-30 reps)
    50 x 30
    60 x 20
    60 x 20
    60 x 20
    60 x 20
    Hanging leg raises (8-12 reps)
    +5 x 11
    +5 x 11
    +5 x 11
    +5 x 11
    +5 x 11


    Timed Double DB wrist curls- 4 sets of 40-90 seconds
    Reverse
    15 x 40
    15 x 40
    Normal
    15 x 40
    15 x 40


    YOU WILL NOT WIN CAUSE I WILL NOT LOSE!!! OUTGROWING ANYONE AND EVERYONE IN MY PATH!!!

    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 650 CHO / 150 F
    Forgot to weigh in today as I had a MAJOR interview scheduled for after my workout! Looking better and better everyday and my performance continues to skyrocket! Will assess progress pictures and make an appropriate macro bump later on!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10



  20. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
    *New programming: 1:1 power:speed ratio (squat to deadlift)
    *Power = 4 sets / Speed = 10 sets


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x26)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    Squat speed and deadlift power day...I'm feeling IN THE [email protected]&KIN ZONE TODAY!!! I AM BEYOND READY!!!! IM HERE TO [email protected]&KIN GROOOW!!!!


    #2. Squat speed / Deadlift Power


    Speed - Low Bar Back Squats- 10 sets
    Warm ups (explosive concentrics)
    Bar x 3 paused
    135 x 3 paused
    225 x 3 paused
    315 x 1 paused
    365 x 1
    Low bar Back Speed
    405 x 1
    405 x 1
    405 x 1
    405 x 1
    405 x 1
    Front Speed
    225 x 1
    225 x 1
    225 x 1
    225 x 1
    225 x 1


    4 PLATES FOR SPEED WORK!!! THATS RIGHT!!! WATCH ME [email protected]&KIN CONQUER!!!!

    Power - Sumo deadlifts- 4 sets
    Warm ups
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    Sumo
    475 x 3
    475 x 3
    Conventional
    455 x 1
    455 x 1


    Tension Reps (5:5:5;5 Tempo) - Close stance leg press- 6 sets of 3-5 reps
    Both legs
    12 plates x 5
    15 count break
    12 plates x 5
    15 count break
    12 x 5
    Single leg
    4 plates x 4
    4 plates x 4
    4 plates x 4


    IVE COME FOR BLOOOOD!!! AND IM NOT LEAVING TILL I HAVE YOUR HEART!!!!

    Fully lengthened (ass to ankles) Smith Machine squats- 5 sets 2-5 reps
    5 count pause in hole
    45 ps x 5
    47.5 ps x 2
    47.5 ps x 2
    47.5 ps x 2
    47.5 ps x 2


    Reset Reps - Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 2-5 reps
    130 x 4
    130 x 4
    130 x 4
    130 x 4


    I REFUSE TO QUIT!!! ILL NEVER STOP PUSHING THE LIMITS AND BEATING THE ODDS!!!

    Abductor- 3 set of 3-5 reps
    70 x 5
    70 x 5
    70 x 5


    Adductor- 3 set of 3-5 reps
    70 x 5
    70 x 5
    70 x 5


    IM NEVER GUNNA TAKE OFF THIS CROWN!!! CAUSE IM THE ****IN KING!!!

    Bent leg Rotary Calf- 6 sets of 2-6 reps
    Toes Straight - 1.5 Reps Shortened
    170 x 5
    190 x 3
    190 x 3
    Toes Out - 1.5 Reps Lengthened
    190 x 3
    190 x 3
    190 x 3


    BIGGER CALVES!!! MORE PAIN!!!

    Leg press calf press- 6 sets of 3-5 reps
    Tension reps
    6 plates x 5
    8 plates x 5
    8 plates x 4
    8 plates x 4
    8 plates x 4
    8 plates x 4


    IM NOT [email protected]&KIN DONE HERE!!! BUUURN!!!!

    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 4-6 reps
    80 x 6
    80 x 6
    80 x 6
    80 x 6
    80 x 6
    80 x 6
    80 x 6
    80 x 6
    80 x 6
    80 x 6 into squeeze as hard as possible x 7 count


    LEGS BLOWING UP!!! PLAYING THE MASS GAME!!! COME ON!!!

    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 650 CHO / 160 F
    See video below discussing the 10g fat increase! The progress pictures are showing noticeable changes in my calves and quads! My glutes and hamstrings are showing slight changes but they are not growing as fast as my quads and calves. Overall, my lower body continues to outgrow my upper body.


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


    In The Zone (Eating for Performance)


  21. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
    *New programming: 1:1 power:speed ratio (bench to barbell row)
    *Power = 4 sets / Speed = 10 sets


    UB Hybrid Warm Up


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups
    -walking leg stretches
    -22 close grip pullups
    -8 to 14 hip swings
    -22 close grip pullups
    -close stance leg press 6 plates x 40
    -db side lateral (40x20)
    -22 close grip pullups


    THEY DONT WANNA FIGHT ME!!! THEY DONT WANNA F#$K WITH ME!!! IM THE BONECRUSHER!!! IM THE BEAST!!!


    #2. Bench speed / BB Row Power


    Speed - Bench- 10 sets
    Warm ups (explosive concentrics)
    Bar x 4 paused
    135 x 3 paused
    Paused Normal
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    Paused Close Grip
    225 x 2
    225 x 2
    225 x 2
    225 x 2
    225 x 2


    EXPLODING THRU EVERY REP LIKE A F#$KIN MACHINE!!!


    Power - K Style Overhand BB rows- 4 sets
    435 x 4
    435 x 4
    435 x 4
    435 x 4


    Pulldowns- 6 sets of 2-5 reps
    Fully Shortened (w/ slight pause at top of every rep) Wide
    190 x 3
    190 x 3
    190 x 3
    Fully Lengthened Ultra Wide
    210 x 3
    210 x 3
    210 x 3


    TEARIN THIS PLACE APART LIKE A F#$KIN LION!!! IM THE KING OF THIS JUNGLE!!!


    30 degree DB work- 3 sets of 2-5 reps
    5:5:5 Tempo
    85 x 3
    85 x 3
    85 x 3


    Single arm Cable flys- 4 sets
    Top down
    40 x 4
    40 x 4
    40 x 4
    40 x 4


    NON STOP INTENSITY!!!! LETTING MY INSANITY RUN LOOSE!!!


    Pulldowns facing out- 4 sets of 2-5 reps
    SF Below Nose/Mouth (fully
    Lengthened and fully Shortened) Ultra Wide Grip 1.5 reps
    130 x 4
    130 x 4
    130 x 4
    130 x 4


    DB rear delt flys- 4 sets of 3-5 reps
    Palms Down elbows bent
    60 x 5
    60 x 5
    Palms Facing elbows straight
    65 x 4
    65 x 4


    MORE!!! MORE!!! IM NOT BLEEDING YET SO IM NOT DONE YET!!!


    DB Side laterals- 8 sets of 3-5 reps
    LF Standing DB
    95 x 5
    95 x 5
    Tighter Form Standing
    60 x 3
    60 x 3
    Paused CJ single arm circuit (SF straight arm)
    35 x 5
    35 x 5
    35 x 5
    35 x 5


    Close Grip Shoulder press complex (behind neck into front)- 3 sets of 2-5 reps per
    95 x 5 2
    95 x 3 3
    95 x 3 3


    F#$KIN ANIMAL!!! F#$KIN BEAST!!! YOU CANT HANDLE THIS SHYT!!!


    DB single arm underhand front raises (holding db straight)- 3 sets of 3-5 reps
    SF Alt
    35 x 3
    10 count contraction
    35 x 3
    10 count contraction
    35 x 3
    10 count contraction


    Single arm db Behind the head extension- 3 sets of 3-5 reps
    1.5 reps lengthened
    30 x 4
    30 x 4
    30 x 4


    YOUR SLEEPING...IM F#$KIN WORKING!!! GTFO!!!


    Kikel Single Arm Rope Pulldowns- 4 sets of 2-5 reps
    Hard contraction
    35 x 3
    35 x 3
    1.5 reps lengthened
    25 x 5
    25 x 5


    NON STRAPPED SF Biceps- 4 sets of 2-5 reps per arm
    Standing with 2 count squeeze at peak of every rep
    55 x 3
    55 x 3
    DB both arm Hammer (2 count squeeze)
    45 x 5
    45 x 5


    THIS CANT BE ATTEMPTED AT HOME!!! THIS CANT BE DONE IF YOUR NOT ME!!!


    Tension Reps - Standing single arm twisting db curls- 4 set circuit
    20 x 5
    20 x 5
    20 x 3
    20 x 3


    Trap Complex (db shrug into side)- 4 sets
    40 x 5
    45 x 5
    50 x 5
    55 x 5


    BONECRUSHER!!! F#$KIN PUSH IT!!!


    Hanging leg raise to eyes- AMSAP until unable to get 6 with 10 count break between sets
    +20 x 3
    +20 x 3
    +20 x 3
    +20 x 3


    Rope cable crunches- 3 sets
    120 x 3
    120 x 3
    120 x 3


    NO IM NOT DONE!!! THIS ENOUGH VOLUME?!?!?! THIS ENOUGH PAIN!?!?!? F#$K THAT!!!!


    Timed Decline crunches (seat lvl 2)- 2 sets of 30-60 seconds
    +5 x 35
    +5 x 35


    BB wrist curls (on knees)- 4 sets of 5-12 reps
    Slow Tempo Reverse
    45 x 7
    45 x 7
    Slow Tempo Normal
    95 x 7
    95 x 7


    Plate pinches- 3 sets
    Each Hand
    3 10's x 6
    3 10's x 5
    3 10's x 5


    YOU CANT F#$KIN HANDLE WHAT I BRING TO THE TABLE!!! YOU CAN'T F#$KIN KEEP UP WITH MY SUCCESS!!! THIS IS NOT LAST YEAR!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 650 CHO / 160 F
    Width and thickness just continues to improve everyday in the mirror! Some angles blew my mind and others showed me my weak areas! WORK HARDER!!! KEEP F#$KING GROWING!!! My overall alpha male feeling, aggression, cognitive functioning, and libido are off the charts!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


    Working In the Extremes of Motion (BPAK - Fully Lengthening and Shortening)

  22. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = 3 second isometric squeeze at the beginning of every set only using muscular contraction to move the weight (MMC is the key throughout entire ROM)


    LB Hybrid Warm Up
    *Full ROM
    *DBS = hammer curls into laterals (10 x 10 10)


    -5 min step mill
    -20 count hip openers
    -cable crunch (90x26)
    -10 WG pullups into dbs
    -walking leg stretches
    -10 WG pullups into dbs
    -leg swings
    -10 WG pullups into dbs
    -20 count hip openers
    -10 WG pullups into dbs


    HOW MANY PEOPLE TAKE A STAND??? NONE!!! EVERYONE TAKES A STEP BACK...WELL YOU KNOW WHAT...F#$K THAT!!! ILL TAKE THE FIRST STAND!!! IM GO AGAINST EVERYONE ELSE!!! THE ODDS ARE AGAINST ME? HA! LIKE I F#$KIN CARE!!!


    Intent Reps - Seated Leg Curls- 4 sets of 10 reps
    SF Slow controlled tempo
    60 x 10
    60 x 10
    60 x 10
    60 x 10


    Intent Reps - Squats- 6 sets of 4-10 reps
    Low Bar Intent Reps
    375 x 4
    Low Bar 10 count paused intent reps
    315 x 4
    315 x 4
    315 x 4
    High Bar 10 count paused intent reps
    315 x 4
    315 x 4


    YOU WANNA GROW YOUR F#$KIN LEGS?!?! PUT THEM THRU UNIMAGINABLE PAIN WITH THESE INTENT REPPED PAUSE SQUATS!!! YOU CANT HANDLE MY DAY!!!


    Intent Reps - Sumo Deadlifts- 3 sets of 4-8 reps
    435 x 8
    445 x 4
    445 x 4


    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 4-10 reps
    1.5 Reps with hard intra-rep intense contraction
    20 plates x 8
    20 plates x 8
    20 plates x 8


    435 FOR 8 FELT EASY?! CRUSHIN EVERY F#$KIN WEIGHT IN MY SIGHTS!!!


    Leg press calf press- 3 sets of 4-10 reps
    Slight knee bend with hard contractions at tops and bottoms
    10 plates x 8
    10 count break
    10 plates x 8
    10 count break
    10 plates x 8


    Single leg Slow Tempo Seated leg curls- 4 sets of 8-10 reps
    Left Leg
    50 x 8
    5 count break contracting quads
    50 x 8
    5 count break contracting quads
    50 x 8
    5 count break contracting quads
    50 x 8
    Right Leg
    Left Leg
    50 x 8
    5 count break contracting quads
    50 x 8
    5 count break contracting quads
    50 x 8
    5 count break contracting quads
    50 x 8


    ZONE IN!!! KILL!!! ATTACK HARDER!!! F#$K IT ALL UP!!!


    Abductor- 3 sets of 6-10 reps
    90 x 10
    90 x 8
    90 x 6


    Adductor- 3 sets of 6-10 reps
    90 x 8
    90 x 8
    90 x 8


    MORE!!! MORE!!! I WANT MORE!!!!


    Bent Leg Calf Press- 10 sets of 5-10 reps
    Toes Straight
    6 plates x 8
    10 count break
    6 plates x 8
    10 count break
    6 plates x 8
    10 count break
    6 plates x 8
    10 count break
    6 plates x 8
    Toes Out
    6 plates x 8
    10 count break
    6 plates x 8
    10 count break
    6 plates x 8
    10 count break
    6 plates x 8
    10 count break
    6 plates x 8


    THAT ENOUGH?! NO WAY!!! NEVER ENOUGH!!! KING OF F#$KIN INTENSE TRAINING!!! KING OF VOLUME!!! KING OF THIS IRON THRONE!!!


    Fully Lengthened (until glutes hit heels) - Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 3 sets of 40-50 second sets
    Slow Negatives
    40 ps x 42
    40 ps x 42
    40 ps x 42


    Straight Leg Calf Press- 12 sets of 6-10 reps
    #1 - Toes In
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top
    #2 - Toes Straight
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top


    DONE? F#$K NO!!!! IVE JUST BEGUN THE ONSLAUGHT!!!!!!


    #3 - Toes Out
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top
    2 plates x 8
    5 count squeeze at top


    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
    60 x 6
    60 x 6
    60 x 6
    60 x 6
    60 x 6
    60 x 6
    60 x 6
    60 x 6
    60 x 6
    60 x 6 into squeezing AS HARD AS POSSIBLE!!!! x 10 seconds


    Timed Rotary Calf Press- 1 set of 40-50 seconds
    50 x 42


    GROWING THESE F#$KIN WHEELZ LIKE NO ONE ELSE!!! BRING IT ON!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 650 CHO / 160 F
    Haven't been able to check my weight these past couple of days BUT I did need to go up a size in sweat pants and tops. Rockin out the 2 XL sweat pants (give my legs breathing room) and the 2 XL sweatshirt and shirt! Loving everything right now and could not be more pleased with my progress!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein - Post Workout
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    Cellucor Creatine - Size/Strength/Power - Post Workout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop per day
    Nutrient Timing: 1 scoop post workout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10 - Although all creatine products do the same thing, this creatine has added Betaine and Cinnilun PF so it will be interesting to see if this makes any noticeable changes!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout and Between Meals
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


    Music I'm Listening to Now (Workout Pump Up Songs)


  23. 4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = 3 second isometric squeeze at the beginning of every set only using my contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up


    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (22)
    -22 close grip pullups
    -walking leg stretches
    -22 close grip pullups
    -8 to 14 hip swings
    -22 close grip pullups
    -close stance leg press 6 plates x 40
    -db side lateral (40x20)
    -22 close grip pullups


    IM THE BEAST HERE TO CONQUER!!! IM THE ANIMAL HERE TO FEAST!!! IM THE F#$KIN KING!!!


    Intent Reps - Flat BB press- 3-6 sets (autoregulate)
    Warm ups
    Bar x 12
    135 x 3
    185 x 1
    Paused (4-6 reps)
    240 x 4
    240 x 4
    240 x 4


    Cable flys- 5 sets of 6-10 reps
    SF Up (straight arm)
    20 x 10
    25 x 6
    25 x 6
    25 x 6
    25 x 6


    ZONING IN AND F#$KIN DESTROYING!!! NOW THE SWEAT AND BLOOD BEGINS TO DRIP!!!


    Lat Work- 12 sets
    Wide grip pulldown (to eye level) ss paralell supported db rows (fully lengthened into fully shortened)
    225 x 8 into 60 x 7
    225 x 8 into 60 x 7
    225 x 8 into 60 x 7
    Intent Reps - Facing Out Ultra Wide Grip Pulldown (fully shortened, 2 count contraction)
    120 x 6
    120 x 6
    120 x 6
    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
    4 plates x 9
    4 plates x 9
    Seated paused underhand rows
    90 x 7
    90 x 7
    CTUT Kikel Rope pullovers (padded cables)
    40 x 8
    40 x 8


    WIDER THAN YOUR F#$KIN HOUSE!!! BRING IT ON!!!


    Single arm rope rear circuit- 6 sets of 4-10 reps
    Top down (highest, fully lengthened)
    20 x 6
    20 x 6
    Middle (lvl 10, fully lengthened)
    20 x 6
    20 x 6
    Up (lowest, fully shortened)
    5 x 6
    5 x 6


    DB Side laterals- 8 sets
    Normal (4-10 reps)
    85 x 4
    85 x 4
    SF standing slight pause at top of every rep
    55 x 7
    55 x 7
    SF standing upright CJ single arm circuit (arms straight)
    40 x 6
    40 x 6
    10 count break
    40 x 6
    40 x 6


    RIPPIN THIS SHYT OFF THE F#$KIN RACK!!! COME AT ME BROOOO!!!! I CANT LOSE!!!


    Seated Tricep Dip machine- 3 sets of 6-10 reps
    Leaning forward
    8 plates x 9
    8 plates x 9
    8 plates x 9


    Single arm db underhand front raise constant circuit (holding both entire time)- 3 sets of 4-10 reps
    30 x 8
    30 x 6
    30 x 6


    MORE F#$KIN INTENSITY!!! F#$KIN WORK!!!!


    Standing DB Preacher Curl- 4 sets
    6-10 reps
    40 x 10
    40 x 10
    Timed (40-50 seconds)
    20 x 44
    20 x 44


    Rope pulldowns- 4 set circuit of 6-10 reps
    LF single crossbody rope pressdown (front to back)
    35 x 9
    35 x 9
    Tension Reps - SF Facing
    20 x 6
    20 x 6


    BLOOD THIRSTY VAMPIRE!!!!


    SF Twisting db preacher- 4 sets of 6-10 reps
    Single arm circuit
    25 x 8
    25 x 8
    25 x 8
    25 x 8


    DB shrugs- 2 sets of 40-70 seconds
    NON STRAPPED
    50 x 40
    50 x 40


    THIS CANNIBAL IS HUNGRY FOR MEAT!!!! IM READY TO F#$KIN EAT!!!


    Timed bar curls- 4 sets of 30-50 seconds
    Thumbless Reverse
    20 x 38
    20 x 38
    Normal
    30 x 44
    30 x 44


    DB side lateral Growth K set (pain set)- 1 set
    85 x 5
    75 x 5
    65 x 5
    55 x 5
    45 x 5
    35 x 5
    25 x 5
    35 x 10
    45 x 10
    55 x 10


    YOU COULDNT HANDLE HALF OF THAT F#$KIN SET!!! TRY AND F#$KIN FAIL!!! IM THE SUCCESSOR!!! IM THE F#$KIN BEAST!!!!


    Platform Hanging leg raises (quads to chest/toes above eyes) 4 sets
    +15 x 5
    +15 x 5
    +15 x 5
    +15 x 5


    Standing rope cable- 5 sets of 5-10 reps with minimal break
    Fully shortened (5 count contraction)
    70 x 7
    70 x 7
    Timed (30-50 seconds)
    50 x 36
    50 x 36
    Sides
    60 x 6


    BRING IT F#$KIN ON!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: 205 lbs
    Macros: 320 P / 650 CHO / 160 F
    Proportions were looking INSANE today! Lats, delts, traps, arms, EVERYTHING was flowing so nicely today! Weight is FINALLY moving up and I'm also starting to see a big increase in my abs...they're looking thicker and a lot tighter/harder! Keeping the gains coming! Not sure of my macro increase yet...need to check my notes before proceeding.


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein - Post Workout
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    Cellucor Creatine - Size/Strength/Power - Post Workout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop per day
    Nutrient Timing: 1 scoop post workout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10 - Still giving this product some time before doing a review on it and rating the effectiveness!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout and Between Meals
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


    Cell Swelling


  24. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (90x26)
    -10 WG pullups
    -walking leg stretches
    -10 WG pullups
    -leg swings
    -10 WG pullups
    -20 count hip openers
    -10 WG pullups
    -db rear delt (15x30)


    F#$K ALL RULES!!! LIFES AN OCEAN AND IM IN THE MOTHERF#$KIN DEEP END!!! HARDEST DAY OF THE WEEK...NOT ONLY A PHYSICAL TEST BUT A MENTAL ONE AS WELL...A TEST OF WILL POWER...A DAY TO PROVE THAT I HAVE WHAT IT TAKES AND MORE!!! ILL F#$KIN DIE FOR THIS!!!


    CTUT Kikel Volume Squats- 10 sets of 10 reps
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    315 x 10
    *High bar x 60


    YOU CANT DO 10 SETS OF SQUATS!!! YOU CANT HANDLE THIS PAIN!!! IM THE DEFINITION OF INSAAANITY!!!!


    ALT STANCE - Standing calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 10-15 reps each
    Toes straight
    220 x 14
    220 x 14
    Toes out
    220 x 14
    220 x 14
    Toes in
    220 x 14
    220 x 14


    Seated calf press- 6 sets
    Toes straight (12-20 reps)
    4 plates + 25 x 15
    4 plates + 25 x 15
    Toes out (20-50 reps)
    3 plates x 42
    3 plates x 42
    Toes in (40-100 reps)
    1 plate x 52
    1 plate x 52


    ZOMBIE MENTALITY!!! WORK PAST DAY!!!


    Lying leg curl circuit- 5 sets
    Single (10-15 reps)
    35 x 14
    35 x 14
    Both (20-30 reps)
    35 x 21
    35 x 21
    35 x 21


    Seated leg curls w/ intraset stretch- 4 sets of 12-15 reps
    70 x 14
    Extreme seated stretch (30 s)
    70 x 14
    Extreme seated stretch (30 s)
    70 x 14
    Extreme seated stretch (30 s)
    70 x 14
    Extreme seated stretch (30 s)


    I DONT QUIT WHEN THE LIGHTS GO OUT!!! I DONT STOP WHEN IVE WON THE RACE!!! I GO BEYOND EXPECTATIONS!!! I EXCEED!!! I EXCEL!!! I F#$KIN OWN!!!


    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS)- 4 sets of 50-100 reps
    10 plates + 2 25's x 52
    10 plates + 2 25's x 52
    10 plates + 2 25's x 52
    10 plates + 2 25's x 52 into isohold x 30 seconds


    CTUT Kikel Sumo Deadlifts (constant contraction of quad, glutes, hamstrings, and calves throughout entire ROM, no pause at any point or set doesnt count)- 3 sets
    8-12 reps
    405 x 11
    405 x 11
    20-30 reps
    315 x 20


    COMPLETE MURDER!!! LEAVING BLOOD ON EVERY F#$KIN PIECE OF IRON!!!


    CTUT Close Stance somersault squats (hands held out in front of body)- 3 sets of 10-15 reps
    37.5 ps x 11
    37.5 ps x 11
    37.5 ps x 11


    Rotary Calf press (seat lvl 3)- 2 cell swelling sets of 40-70 seconds
    Slight knee bend entire legs flexed focusing on RPE 10 contraction
    40 x 40
    40 x 40


    YOU KNOW WHATS ABOUT TO HAPPEN...YOU KNOW THE PAIN IM ABOUT TO INFLICT UPON MYSELF...FOCUS ON THE FINISH!!! IMAGINE HOW YOU WANNA LOOK!!! I CRAVE THIS!!!


    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 10-12 reps
    Normal
    40 x 12
    40 x 12
    40 x 12
    40 x 12
    40 x 12
    Intraset stretches
    40 x 12
    Extreme squatting stretch (30 s)
    40 x 12
    Extreme squatting stretch (30 s)
    40 x 12
    Extreme squatting stretch (30 s)
    40 x 12
    Extreme squatting stretch (30 s)
    (AMAP) 40 x 12 into isohold x 22 seconds
    Extreme squatting stretch (30 s)


    BEYOND PAINFUL!!! YOU CANT HANDLE ONE F#$KING DAY IN MY LIFE!!! FORCING MYSELF TO GROW!!! IFBB MASS!!! COME ON!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 650 CHO / 170 F
    Bumped up 10g fat yesterday and my legs CONTINUE to grow! Yesterday and today my underwear, and most of my shorts in general, are getting noticeably tighter...might be time to get some new ones soon.


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein - Post Workout
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    Cellucor Creatine - Size/Strength/Power - Post Workout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop per day
    Nutrient Timing: 1 scoop post workout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10 - VERY tasty!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout and Between Meals
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10



  25. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (24)
    -22 close grip pullups
    -walking leg stretches
    -22 close grip pullups
    -8 to 14 hip swings
    -22 close grip pullups
    -close stance leg press 6 plates x 40
    -db side lateral (40x20)
    -22 close grip pullups


    I KILL WHEN IM HUNGRY!!! IM A F#$KIN ANIMAL!!!!


    CTUT Kikel BB bench press (constant contraction of chest throughout entire ROM, no pause at any point or set doesnt count)- 3-6 sets (autoregulate) of 20-30 reps
    Chest Partials
    185 x 20
    185 x 20
    185 x 20


    Straight arm Pec Deck upper chest flys- 5 sets of 20-30 reps
    75 x 20
    75 x 20
    Extreme Stretch
    75 x 20
    30 seconds stretch
    75 x 20
    30 seconds stretch
    75 x 20
    30 seconds stretch


    I WANT 2 PPS FOR 20 REPS FOR SETS ON BENCH!!! IT WILL HAPPEN!!! IM NOT STOPPIN TILL BLOOD POURS FROM MY EYES!!! MOOOORE!!!!


    Ultra wide grip pulldowns (fully shortened)- 7 sets
    20-30 reps
    135 x 20
    135 x 20
    Tension Reps - 50-70 seconds
    75 x 50
    75 x 50
    LF Wide grip pulldowns (fully lengthened) - Loaded Stretch
    195 x 11
    30 count hard stretch
    195 x 11
    30 count hard stretch
    195 x 11
    30 count hard stretch


    YOU CANT HANDLE THIS PUMP!!! THE PAIN IS BEYOND IMAGINABLE!!!


    Overhand K Style barbell rows- 4 sets
    10-15 reps
    365 x 10
    365 x 10
    30-50 reps
    275 x 30
    275 x 30


    LOWER LAT EMPHASIS - Underhand Pulldowns ss ultra wide grip (pulldowns facing out) 2 sets of 10-15 reps
    105 x 10 6
    105 x 10 6


    EXPLOSION OF GROWTH!!! PURE INSANITY!!!


    Side laterals- 6 sets
    K Style Forces reps (20-30 reps)
    65 x 26
    65 x 26
    Single arm CJ style
    40 x 12
    40 x 12
    ML Reps (50-75 reps)
    30 x 75
    35 x 50


    Reverse pec deck- 4 sets
    Palms in (10-20)
    120 x 10
    120 x 10
    Palms in slight pause at peak contraction (timed 40-70 seconds)
    60 x 42
    60 x 42


    RIPPIN THIS IRON APART!!! IM HUNGRY FOR BLOOD!!! I CRAVE SUCCESS!!!


    FLEXED REPS - DB front raise w/intraset stretch (flex delts at bottom of every rep)- 3 sets of 12-20 reps
    SF straight arm underhand
    (Alt) 20 x 13
    Extreme Stretch (30 s)
    (Alt) 20 x 13
    Extreme Stretch (30 s)
    (both) 20 x 13
    Extreme Stretch (30 s)


    Pulldowns- 5 sets
    Rope Occlusion
    20 x 20 8 8 8
    Rope Normal
    35 x 30
    35 x 30
    Bar
    50 x 12
    50 x 12


    CAN YOU FEEL THAT PAIN?!?!?!? CAN YOU FEEL THAT F#$KIN PUMP!??!!? BEAST!!!


    Curls- 5 sets
    Preacher Occlusion
    40 x 20 8 8 8
    DB Normal
    35 x 10
    35 x 10
    Single arm Hammer
    25 x 30
    25 x 30


    Occlusion BB forearm- 1 set
    45 x 20 8 8 8


    I CONTROL MY FINISH!!!! FOCUS ON THE FINISH!!!!


    DB trap complex (shrug into lateral)- 3 sets
    12-20 reps
    30 x 15
    30 x 15
    ML db side laterals
    40 x 30


    Hanging leg raises- 4 sets
    Straight leg up up chest level
    +5 x 11
    +5 x 11
    Reverse crunch up to chest level
    0 x 12
    0 x 12


    ILL NEVER SLEEP!!! ILL NEVER SHUT MY EYES!!!


    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    70 x 11
    10 count break
    70 x 11
    10 count break
    70 x 11
    10 count break
    70 x 11
    Side speed reps (30-50 reps, one side at a time)
    50 x 33


    Underhanded BB wrist curls- 3 sets of 40-70 seconds
    45 x 48
    45 x 48
    45 x 48


    IM LETTING MYSELF LOSE CONTROL!!! IM UNLEASHING MY INNER BEAST!!! NO MORE HOLDING BACK!!! MY DARK PASSENGER HAS BEEN RELEASED!!!


    Cool-Down:
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -10 mins barbell calf work (2:2:2 tempo) any time of day
    -Trap/Forearm (100 reps per)


    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ??? lbs
    Macros: 320 P / 650 CHO / 170 F
    First day trying out occlusion training and I loved it! Eager to continue to experiment with this type of training as an addition to my typical training! Hit a side triceps shot in the gym and literally made me think DAMN...my delt/trap/tricep/chest POPPED like never before and really had an element of thickness along with overall "width" that I NEVER had before! This is EASILY one of my weaker poses and today...it looked 10x BETTER than it ever has on me! EXTREMELY pleased!


    SUPPLEMENT LOGS


    Cellucor COR Performance Whey - Protein - Post Workout
    All Flavors: Peanut Butter Marshmallow, Cookies 'n Creme,
    Dosage: 2 scoops postworkout
    Flavor Used: CnC
    Form: Sludge
    Mixability: 10/10
    Taste: 11/10


    Cellucor Creatine - Size/Strength/Power - Post Workout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop per day
    Nutrient Timing: 1 scoop post workout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10 - Still need to give it time to evaluate true effectiveness but I can say that after nearly a week of taking it, there has been no diminished effects!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout and Between Meals
    All Flavors: Fruit Punch, Icy Blue Razz
    Dosage: 3 scoops per day
    Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10


  •   

      
     

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