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

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  1. 4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (26)
    -24 close grip pullups
    -walking leg stretches
    -24 close grip pullups
    -8 to 14 hip swings
    -24 close grip pullups
    -close stance leg press 6 plates x 62
    -24 close grip pullups
    -db side lateral (40x20)


    WARRIORS DONT WAIT FOR THE BATTLE TO BEGIN...TRUE WARRIORS ATTACK!!!! TRUE WARRIORS TAKE WHATS THEIRS!!! TRUE F#$KING WARRIORS DO WHATEVER IT TAKES!!! AT ALL COSTS!!!! TRUE WARRIORS ARE F#$KING CONQUERORS!!!


    Intent Reps - Flat BB press- 3-6 sets (autoregulate)
    Warm ups
    Bar x 12
    135 x 3
    225 x 1
    Paused (4-6 reps)
    280 x 5
    280 x 5
    Lengthened 10 count Pauses on chest
    230 x 5
    230 x 5


    Incline DB press- 3 sets
    80 x 5
    80 x 5
    80 x 5


    I WANT 3 PLATES FOR EASY 10 COUNT PAUSED REPS!!! PUSH IT!!!


    Lat work- 12 sets
    Cybex Pulldown ss HS Standing Single arm rows (Fully Shortened)
    210 x 8 into 80 ps x 6
    210 x 8 into 80 ps x 6
    210 x 8 into 80 ps x 6
    210 x 8 into 80 ps x 6
    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
    (4-6 reps) 4 plates + 25 x 7
    (4-6 reps) 4 plates + 25 x 7
    (6-10 reps paused) 3 plates x 8
    Weighted Pullups (DB between legs, fully lengthened and shortened)
    +25 x 4
    +25 x 4
    +25 x 4
    CTUT Kikel Rope pullovers
    50 x 10
    60 x 10


    IM A KILLER DOING WHAT I DO BEST!!! KILLING IT!!! EVERY F#$KING SECOND!!!!


    Intent Reps - Cable rear delts- 4 sets
    Paused Reps - Neutral Grip straight arm circuit
    10 x 10
    20 x 6
    20 x 6
    20 x 6


    DB Side laterals- 8 sets
    Normal (4-10 reps)
    85 x 8
    85 x 8
    SF standing slight pause at top of every rep
    60 x 6
    60 x 6
    Standing upright CJ single arm circuit
    (normal) 45 x 7
    (normal) 45 x 7
    (SF) 25 x 8
    (SF) 25 x 8


    OUTWORK!!!! OUTHUSTLE!!!!


    CG shoulder BB press- 3 sets
    95 x 8
    95 x 8
    95 x 8


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


    YOU CANT CARRY THIS!!! YOU CANT LIVE MY LIFE!!!!!


    Standing DB Preacher Curl- 4 sets
    4-10 reps
    45 x 7
    45 x 7
    Timed (30-50 seconds)
    25 x 32
    25 x 32


    Rope pulldowns- 3 set circuit of 6-10 reps
    LF single crossbody rope pressdown (front to back)
    40 x 4
    40 x 4
    Tension Reps - SF Facing
    30 x 7
    30 x 7


    TEARING THIS ENTIRE F#$KING PLACE APART!!!! DRIPPING BLOOOOOD!!!!


    SF Twisting db curls into hammer- 4 sets of 6-10 reps
    Single arm circuit
    30 x 7 into 30 x 7
    30 x 6
    30 x 6
    30 x 6


    DB shrugs- 2 sets of 40-70 seconds
    NON STRAPPED
    50 x 52
    50 x 52


    OVERTRAIN MY F@#KING AZZ!!! YOU CANT GROW AT MY PACE!!!! GET OUTTA MY WAY!!!


    Rear Delt DB bent over fly GROWTH set- 1 set
    Overhand grip, bent elbows
    60 x 10
    50 x 10
    40 x 10
    30 x 10
    20 x 10
    30 x 10
    40 x 10
    50 x 10
    60 x 10
    50 x 10
    40 x 10


    RUNNING THIS F#$KIN RACK!!!


    Standing rope cable- 5 sets of 4-10 reps with minimal break
    Fully shortened (5 count contraction)
    80 x 5
    80 x 5
    Timed (30-50 seconds)
    50 x 46
    50 x 46
    Single side to side into front
    60 x 10 10 10


    Platform Hanging leg raises (quads to chest/toes above eyes) 4 sets
    +15 x 8
    +15 x 8
    +15 x 8
    +15 x 8


    THIS BEAST IS ABOUT TO ROOOOOOAR!!!!!!!


    Arm Growth Superset - Two finger rope pulldowns into strict barbell curls- 10 set nonstop circuit of 4-8 reps per
    30 x 10 into 45 x 10
    30 x 10 into 45 x 10
    30 x 10 into 45 x 10
    30 x 10 into 45 x 10
    30 x 10 into 45 x 10
    30 x 10 into 45 x 10
    30 x 10 into 45 x 10
    30 x 10 into 45 x 10


    Timed db wrist curls- 4 sets of 30-50 seconds
    Reverse
    10 x 52
    10 x 52
    Normal Thumbless
    20 x 42
    20 x 42


    BRING ON THE F#$KING MASS!!!


    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: 340 P / 700 CHO / 200 F
    Not making any changes until I can weigh in again and assess my weight. Given that my last weigh in was 216.4 lbs Im guessing I'll be back to my heaviest weight ever of 220 fairly soon. I did take a side chest shot today and compared to my previous one when I was around 220 and the biggest change was that my chest and triceps BLOW out like they didn't before as well as my waist looks tighter and my traps pop up more...and my lowerbody looks night and day different (hammy drop 10x better.)


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: RCSS Myo Blitz
    Dosage: 1 scoop Myo Blitz
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 11/10
    Taste: 9/10
    Effectiveness: ?/10
    Notes: Only a few days left before A MEGA REVIEW!!!


    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


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB


  2. AM WORKOUT
    5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
    *Tension Reps = focus on squeeze and stretch


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -12 Bodyweigbt squats
    -11 WG pullups
    -db rear delt (20x20)


    I'm always experimenting...always seeing what can take my body to the next level! I WANT PAIN!!! I NEED PAIN!!! IM READY FOR GROWTH!!! RELEASE THE BEAST FROM HIS CAGE...HES READY TO PLAY!!!!!

    CTUT Low Bar Back Squats- 5 sets dropping a plate each time for as many reps as possible
    405 x 10
    315 x 32
    225 x 42
    135 x 52
    Bar x 100


    THATS F@$KING IT!!!! THATS HOW I F&$KING BEGIN MY LEG WORKOUT!!!

    ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 10-15 reps each
    Toes straight
    6 plates x 11
    6 plates x 11
    Toes out
    6 plates x 11
    6 plates x 11
    Toes in
    6 plates x 11
    6 plates x 11


    MONSTER!!!! THE WAR HAS JUST BEGUN!!!!

    Bent Leg Press calf press- 4 sets
    Toes straight (12-20 reps)
    6 plates x 12
    6 plates x 12
    Toes out (20-50 reps)
    6 plates x 20
    6 plates x 20


    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
    415 x 10
    415 x 10
    20-30 reps
    335 x 20


    F&$KING EASY!!! 405x40 IS COMING SOON!!! WANNA BEAT DOUG MILLERS RECORD!!! COME ON!!!!

    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps
    12 plates x 62
    12 plates x 62
    12 plates x 62
    12 plates x 62 into isohold x 50 seconds


    Close Stance somersault squats (hands held out in front of body)- 3 sets
    CTUT Kikel Reps (10-15 reps)
    40 ps x 12
    40 ps x 12
    40 ps x 12


    F@$KIN HARD CONTRACTIONS EVERY F@$KING REP!!!! GROOOOW!!!

    Seated leg curls- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    50 x 11
    50 x 11
    50 x 11
    50 x 11
    50 x 11
    Intraset stretches
    50 x 11
    Extreme seated stretch (30 s)
    50 x 11
    Extreme seated stretch (30 s)
    50 x 11
    Extreme seated stretch (30 s)
    50 x 11
    Extreme seated stretch (30 s)


    I CANT LOSE!!! I REFUSE TO LOSE!!!!

    Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    50 x 11
    50 x 11
    50 x 11
    50 x 11
    50 x 11
    Intraset stretches
    50 x 11
    Extreme squatting stretch (30 s)
    50 x 11
    Extreme squatting stretch (30 s)
    50 x 11
    Extreme squatting stretch (30 s)
    50 x 11
    Extreme squatting stretch (30 s)
    50 x 11 into isohold x 40
    seconds
    Extreme squatting stretch (30 s)


    TEARING OUT THROATS!!! GIVE ME BLOOOOD!!!!

    Rotary Calf Press- 10 sets of
    10-12 reps
    Normal (10 count break between sets)
    50 x 11
    50 x 11
    50 x 11
    50 x 11
    50 x 11
    Intraset stretches
    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)
    70 x 11
    Extreme seated stretch (30 s)


    I WANT MORE!!! I WANT A F@$KING CHALLENGE!!

    Close stance leg press challenge set- 1 set to absolute failure
    6 plates x 3 mins


    HAD ENERGY TO F@$KING SPARE!!! LEGS WERE COMPLETELY TRASHED...AND YET...I WANT MOOOORE!!!!!!!

    Lower Hypertrophy PM Workout
    *Focus on contractions and bringing blood into the muscles. Drop by 2 reps each set (12, 10, 8)


    Close Stance Leg Extensions- 3 sets
    90 x 12
    90 x 10
    90 x 8


    Seated Leg Curls- 3 sets
    90 x 12
    90 x 10
    90 x 8


    Rotary Calf Press- 3 sets
    130 x 12
    130 x 10
    130 x 8




    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: 340 P / 700 CHO / 200 F
    Trying 2 a days on my hypertrophy days...going to be interesting!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: RCSS Myo Blitz
    Dosage: 1 scoop Myo Blitz
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 11/10
    Taste: 9/10
    Effectiveness: ?/10
    Notes: Emergy for days!!!


    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


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB
    •   
       


  3. 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 (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press 6 plates x 66
    -26 close grip pullups
    -db side lateral (40x20)


    I HIT THE GROUND F@&KING RUNNING!!!! YOU CAN TRY!!! YOU MAY ATTEMPT...BUT GUES WHAT...YOULL FAIL!!! IM THE ONE!!! IM THE ONLY!!! I CANT BE STOPPED!!!

    CTUT Kikel BB bench press (constant contraction of chest throughout entire ROM, no pause at any point or set doesnt count)- 2-6 sets (autoregulate) of 20-30 reps
    Lower Half ROM (Chest Partials, very short ROM working in the fully lengthened position)
    225 x 20
    225 x 20
    225 x 20


    Cable flys- 6 sets
    Upper chest cable flys (lvl 8, 20-30 reps)
    30 x 25
    30 x 25
    30 x 25
    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)


    2 PLATES FEELING LIKE NOTHING ON THOSE PARTIALS!!! I WANT 315x20!!!!!!

    Ultra wide grip pulldowns (fully shortened)- 7 sets
    20-30 reps
    150 x 21
    150 x 21
    Tension Reps - 50-70 seconds
    90 x 52
    90 x 52
    LF Wide grip pulldowns (fully lengthened) - Loaded Stretch
    210 x 11
    30 count hard stretch
    210 x 11
    30 count hard stretch
    210 x 11
    30 count hard stretch


    STRETCH AND F@&KING SQUEEEEZE!!!! GOTTA PUSH IT TO GROW!!!

    Overhand K Style barbell rows- 3 sets
    30-50 reps
    315 x 33
    315 x 33
    315 x 33


    Wide grip pullups ss one arm db rows- 3 sets of AMRAP
    SF with hard squeeze on every rep (pullups done straight up and down, rows with feet touching)
    0 x 9 into 75 x 9
    0 x 9 into 75 x 9
    0 x 9 into 75 x 9


    MORE!!!! COME ON!!! MAKE EVERYTHING HARDER!!!! KILL FOR VICTORY!!!!

    Side laterals- 6 sets
    K Style Forced reps (20-30 reps)
    70 x 24
    70 x 24
    Single arm CJ style circuit
    45 x 16
    45 x 16
    ML Reps (30-75 reps)
    35 x 75
    40 x 50


    THIS BEAST IS READY TO FEAST!!!! SPLITTING SKULLS!!!!!

    Flexed Reps - Kikel DB rear Delt flys- 4 sets
    12-15 reps
    40 x 12
    40 x 12
    20-30 reps
    30 x 20
    30 x 20


    Underhand DB front raise- 3 sets of 8-12 reps
    Isometric squeeze after set
    25 x 9
    Hard squeeze x 12 count
    25 x 9
    Hard squeeze x 12 count
    25 x 9
    Hard squeeze x 12 count


    THIS IS NOT THE END!!! ITS WHERE I BEGIN!!!

    Paused Cable rope triceps (life fitness machine)- 6 sets of 15-20 reps
    Pressdowns
    60 x 22
    60 x 22
    60 x 22
    Behind pulling from bottom
    20 x 15
    Extreme Stretch (30 s)
    20 x 15
    Extreme Stretch (30 s)
    20 x 15
    Extreme Stretch (30 s)


    EXPLODING THRU EVERY F@&KING REP!!!

    Pulldowns- 3 sets
    Rope Occlusion
    60 x 20 10 10 10
    Bar Overhand
    100 x 13
    100 x 13


    Curls- 5 sets
    Preacher Occlusion
    50 x 13 9 9 9
    DB Normal
    35 x 18
    Single arm Hammer
    35 x 20
    Both arm tension db curls
    15 x 31
    15 x 31


    EVERY MUSCLE IS SO FULL THEYRE ABOUT TO BURST!!! I CANT GET ENOUGH OF THIS SHYT!!!

    DB trap complex (shrug into lateral)- 3 sets
    12-20 reps
    35 x 13
    35 x 13
    ML db side laterals
    60 x 40


    Hanging lat stretch into leg raises- 3 sets
    Hard contractions and stretch
    11
    8
    8


    IM THE BONECRUSHER!!!

    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    100 x 11
    10 count break
    100 x 11
    10 count break
    100 x 11
    Side speed reps (30-50 reps, one side at a time)
    60 x 55
    Front speed
    60 x 55


    FINISH HARDER THAN WHEN I F@$KING STARTED!!!

    Timed Overhand DB wrist curls into underhand- 1 set of 50-70 seconds
    15 x 50 50


    NT Overhand cable bar wrist curls- 6 sets of 20-80 reps
    Underhand
    40 x 22
    40 x 22
    40 x 22
    Overhand
    60 x 42
    60 x 42
    60 x 42


    PHYSIQUE IS BLOWING THE F@&K UP!!! 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: 215.4 lbs
    Macros: 340 P / 700 CHO / 200 F
    Weight stabilized today at 215.4 which has me extremely excited!!! Not sure how I will adjust my nutrition at this point but I'll have to check my notes and go from there! On a side note, I'm interested in seeing how only taking BCAAs intraworkout treats me VS doses between meals as well. I typically eat every 3-4 hours so I'm pumped to see what will change if any!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: RCSS Myo Blitz
    Dosage: 1 scoop Myo Blitz
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 11/10
    Taste: 9/10
    Effectiveness: ?/10
    Notes: Only a couple scoops and left and I gotta say, I've noticed a huge increase in focus from this product lately. Seems as if the ingredients grow on you the longer you take it.


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Icy Blue Razz
    Dosage: 1 scoop per day
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: trying only intra workout to see!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: After doing M5 Reloaded its time to get back on this form of creatine and see how this product is!


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  4. 7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)


    Specific Warmup:
    -5 mins stepmill
    -hip openers
    -cable crunches 100 x 20
    -db side laterals 15 x 20
    -db rear delt flys 15 x 20
    -close grip pullups x 30
    -hip openers
    -wide grip pulldowns 105 x 24


    GET IN...KILL...GET OUT...OWN THE DAY...IVE BEEN IN OVERDRIVE THIS PAST WEEK AND IM NOT SLOWING DOWN ANYTIME SOON!!!! I COME TO CONQUER!!!


    **short rest periods under 60 seconds**


    *Activation (bring blood into targeted areas and make sure muscles are firing properly)*


    BB activation - CG Bench into curls- 3 sets of 10 reps
    Bar x 10 10
    Bar x 10 10
    Bar x 10 10


    EXPLOSIVE REPS - dips ss rope curls (forced partials if needed in order to progress every session)- Work up to 10 sets of 30 reps
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    *Dips = 120 total reps each exercise (4 sets of 30)


    I WANT 2 PLATES FOR 10 SETS OF 30!!!!! COME ON!!!!


    Single arm Overhead DB extensions- 3 sets of 4-10 reps
    Paused at tops and bottoms (don't lockout completely at top)
    25 x 9
    25 x 9
    25 x 9


    Tension Reps - 3 Way bar pulldowns- 3 sets of 12-20 reps
    (0H) 50 x 12
    (N) 40 x 13
    (UH) 40 x 13


    TEARING THESE F#$KING BARS APART!!!


    SF Crossbody Single arm overhead crossbody extensions ss single rope pressdown- 3 sets if 10-20 reps per
    20 x 15 into 10 x 15
    20 x 15 into 10 x 15
    20 x 15 into 10 x 15


    DB Hammer curls- 3 sets of 2-6 reps
    60 x 4
    60 x 4
    60 x 4


    INSANE FOCUS!!!! INTENSE CONTRACTIONS!!!!!


    Tension Reps - Cable bar curls- 4 sets of 12-15 reps
    Pulling from bottom
    50 x 14
    50 x 14
    Pulling from top
    (CG) 35 x 14
    (WG) 35 x 14


    Singled arm db preacher curls ss thumbless hammer- 3 sets of 10-20 reps per
    35 x 14 14
    35 x 14 14
    35 x 14 14


    TIME TO BLEEEED!!!!!


    Cable flys- 10 sets
    High (level 9, 20-30 reps, elbows bent)
    30 x 26
    30 x 26
    30 x 26
    30 x 26
    30 x 26
    Tension Reps (arms straight, 8-12 reps)
    Externally rotated
    15 x 8
    15 x 8
    15 x 8
    Internally Rotated
    10 x 8
    10 x 8


    MORE!!!! MORE!!!! IM NOT STOPPING TILL IM F#$KIN DEAD!!!


    Cable laterals (fully shortened)- 3 sets of 8-12 reps
    5 x 8
    5 x 8
    5 x 8


    DB Delts (flexed rear into side)- 3 sets
    30 x 15 into 50 x 15
    30 x 15 into 50 x 15
    30 x 15 into 50 x 15


    I NEVER QUIT!!! I WONT BE STOPPED!!! AND STILL!!!!


    Cable rope rear delt (fully shortened)- 3 sets of 8-12 reps
    5 x 8
    5 x 8
    5 x 8


    Non supported SF Arm - Cable forearm (SF)- 10 sets of 10-50 reps
    Palms down
    10 x 12
    10 x 12
    10 x 12
    10 x 12
    10 x 12
    Palms up bicep fully shortened leaning back
    15 x 12
    15 x 12
    15 x 12
    15 x 12
    15 x 12


    YOU THOUGHT I WAS DONE?? HA...THATS CUTE...GTFO!!!!


    Tension Reps - Leg press calves- 15 sets
    Bent Leg Leg press calf press + KNOS (8-12 reps)
    4 plates x 9
    4 plates x 9
    4 plates x 9
    4 plates x 9
    4 plates x 9
    Straight leg + KNOS (20-50 reps)
    2 plates x 22
    2 plates x 22
    2 plates x 22
    2 plates x 22
    2 plates x 22


    BRING IT ON!!!!! IM A MOTHERF#$KIN BEEAASST!!!!!


    Loaded Stretch/Extreme Stretch
    Platform x 31
    30 second extreme stretch
    Platform x 31
    30 second extreme stretch
    Platform x 31
    30 second extreme stretch
    Platform x 31
    30 second extreme stretch
    Platform x 31
    30 second extreme stretch




    Abs (10 count break between sets)- 10 sets
    Rope cable crunches (20-30 reps)
    70 x 22
    70 x 22
    70 x 22
    70 x 22
    70 x 22


    FINISH THIS SHYT OFF!!! PUSH IT TO GROOOOW!!!!!


    Straight leg bench raises
    8
    8
    8
    6
    6




    Timed Double DB wrist curls- 4 sets of 40-90 seconds
    Reverse
    15 x 46
    15 x 46
    Normal
    15 x 46
    15 x 46


    ...ANIMAL...


    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: 340 P / 700 CHO / 210 F
    Crushing every aspect of life lately! I feel like I'm turning into a huge workaholic...literally been spending all my time just busting azz and getting stuff done! Learning a TON recently as well which is always a good thing! Will be moving into an apartment with Lindsey soon as well as things are really ramping up in my life!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: RCSS Myo Blitz
    Dosage: 1 scoop Myo Blitz
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 11/10
    Taste: 9/10
    Effectiveness: ?/10
    Notes: Energy was BETTER today taking this than it ever has been! AWESOME!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Icy Blue Razz
    Dosage: 1 scoop per day
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: nothing to note yet


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Taste postworkout is delicious!


    Offseason Weekly Vlog #1
    [youtube]http://www.youtube.com/watch?v=bYUFKcER9jM[/youtube]


    My Instincts Were Proven Correct!!!
    [youtube]http://www.youtube.com/watch?v=ISZnzMuIsvk[/youtube]


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

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


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -12 Bodyweigbt squats
    -11 WG pullups
    -db rear delt (20x20)


    ALL MY BATTLES HAVE BEEN WON BUT THE WAR HAS JUST BEGUUUUN!!!!


    Low Bar Back Squats
    Warm ups (explosive concentrics)
    Bar x 6 paused
    135 x 3 paused
    225 x 2 paused
    315 x 1 paused
    405 x 1
    465 x 1
    Singles (5:5:5:5 - 1010:10 tempo)
    505 x 1
    505 x 1
    505 x 1
    Triples
    425 x 3


    WATCH THIS F#$KING CITY BURRRRN!!!!!


    Sumo Deadlifts (reset reps)
    Warm ups
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    Singles
    510 x 1
    510 x 1
    Triples
    475 x 3
    475 x 3


    RIPPING THAT F#$KING BAR OFF THE GODDAMN GROUND WITH THE STRENGTH OF THE GODS!!! MAKE IT F#$KING HARDER!!!


    Leg press quad sweep partials- 3 sets
    3 count pause in hole and 3 count squeeze at top
    22 plates x 5
    22 plates x 5
    22 plates x 5


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


    EVERYBODY BACK UP!!! I RUN THIS!!!


    Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
    Normal
    140 x 3
    140 x 3
    140 x 3
    5 count squeeze at peak contraction
    100 x 3
    100 x 3
    100 x 3


    CRUSHER!!! KILLER!!!! F#$KING SEEK AND DESTROYER!!!


    Tension Reps - Leg press calf press legs straight- 10 sets of 3-5 reps
    Toes straight
    10 plates x 5
    10 plates x 5
    10 plates x 5
    10 plates x 5
    10 plates x 5
    Toes out
    10 plates x 5
    10 plates x 5
    10 plates x 5
    10 plates x 5
    10 plates x 5


    PUDDLES OF SWEAT ON EVERY PIECE OF IRON IN THIS PLACE!!! THATS HOW I F#$KING WORK!!!


    Rotary Calf Press Legs bent toes in- 10 sets
    90 x 4
    90 x 4
    90 x 4
    90 x 4
    90 x 4
    90 x 4
    90 x 4
    90 x 4
    90 x 4
    90 x 4


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


    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
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    *Isometric squeeze 90 x 26 seconds


    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: 217.2 lbs
    Macros: 340 P / 700 CHO / 210 F
    I may have to post up a leg shot...saw my quad sweeps from the front this morning...damn!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: RCSS Myo Blitz
    Dosage: 1 scoop Myo Blitz
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 11/10
    Taste: 9/10
    Effectiveness: ?/10
    Notes: focus shined thru again today! Flavor tasted slightly off but i think it was due to have too much water


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Icy Blue Razz
    Dosage: 1 scoop per day
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: recovery time still off the chain!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: size and strength still on the rise so its obviously not worse than normal CM


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB
    •   
       


  6. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press 6 plates x 66
    -26 close grip pullups
    -db side lateral (40x20)


    IT IS F#$KING HARDCORE!!!


    Flat Bench
    Warm ups
    Bar x 6
    135 x 3
    225 x 1
    275 x 1
    315 x 1
    300 x 2
    10 count paused Singles/Doubles/Triples
    275 x 1 10 count pause
    275 x 1 10 count pause
    275 x 1 10 count pause
    275 x 1 10 count pause


    PAUSED THAT F#$KING SHYT AND THEN EXPLODING THRU!!!!


    BB Rows
    K style
    460 x 2
    460 x 2
    Pendlay
    315 x 4
    315 x 4
    315 x 4


    I RUN THIS SHYT!!! I OWN THIS SHYT!!!


    Lat Pulldown- 4 sets
    LF Fully Lenthened
    Stack (250) x 4
    Stack (250) x 4
    SF Fully Shortened Facing out
    160 x 5
    180 x 5


    Cable flys- 6 sets of 3-5 reps
    Both arms (lvl 11)
    60 x 4
    60 x 4
    60 x 4
    Single arm circuit (lvl 9)
    35 x 4
    35 x 4
    35 x 4


    MORE!!! IM NOT STOPPING TILL THE BLOOD STARTS TO POUR!!!! THEN...I F#$KING KILL!!!


    Pulldowns- 4 sets of 2-5 reps
    SF CG Facing Towards (fully shortened touching chest)
    190 x 5
    190 x 5
    SF Single (fully shortened trying to touch hips)
    70 x 4
    70 x 4


    Kikel RD Flexed Partials- 3 sets
    45 x 4
    45 x 4
    45 x 4


    GROWTH!!! FORCING THIS SHYT TO F#$KING IMPROVE!!!


    Single cable rear delts- 3 sets
    20 x 3
    20 x 3
    20 x 3


    DB Side laterals- 8 sets of 2-5 reps
    LF Standing DB
    105 x 2
    105 x 2
    Tighter Form Standing
    75 x 4
    75 x 4
    Paused CJ single arm circuit (SF straight arm)
    45 x 4
    45 x 4
    45 x 4
    45 x 4


    I WANT THE 150's!!!!! COME AT ME!!!! YOU'LL F#$KING LOSE!!!


    Standing CG DB Neutral press- 3 sets
    45 x 3
    45 x 3
    45 x 3


    DB single arm underhand front raises (holding db straight)- 3 sets of 2-5 reps
    SF Alt
    40 x 4
    10 count contraction
    40 x 4
    10 count contraction
    40 x 4
    10 count contraction


    STRONGER THAN A F#$KING OX!!! MORE!!!


    Fully Lengthened Bar Cable pressdowns- 8 sets
    Underhand
    70 x 2
    70 x 2
    70 x 2
    70 x 2
    Overhand
    80 x 5
    90 x 2
    90 x 2
    90 x 2


    BRING IT ON!!! MOVING WEIGHT LIKE A FREIGHT TRUCK!!!


    NON STRAPPED Forced Reps - Biceps- 4 sets of 2-5 reps per arm
    Short rest times
    55 x 5
    60 x 2
    60 x 2
    60 x 2


    Tension Reps - Standing single arm twisting db curls- 4 set circuit
    25 x 5
    30 x 2
    30 x 2
    30 x 2


    BLOWING THIS PHYSIQUE UP!!! TEARING THRU PRS!!!


    Trap Complex (db shrug into side)- 4 sets
    65 x 5
    70 x 2
    70 x 2
    70 x 2


    Overhead Hanging leg raise- 4 sets
    +5 x 4
    +5 x 4
    +5 x 4
    +5 x 4


    BLEEDING OUT EVERY REP!!! TAKE IT!!!


    Reverse stand crunches- 2 sets
    5
    5


    Decline BB crunches- 3 sets
    45 x 5
    45 x 5
    45 x 5


    KILLER!!!!!


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


    PURE 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: ??? lbs
    Macros: 340 P / 700 CHO / 210 F
    Bench is starting to feel extremely natural and smooth! Rear delts growing faster as well!!!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: RCSS Myo Blitz
    Dosage: 1 scoop Myo Blitz
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 11/10
    Taste: 9/10
    Effectiveness: ?/10
    Notes: AGAIN! Focus was just INCREDIBLE!!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Icy Blue Razz
    Dosage: 1 scoop per day
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: still noticing no difference in changing up the dosing times


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: no changes yet!


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  7. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bosyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    BORN INSANE!!! MADE TO KILL!!!!

    Intent Reps - Seated Leg Curls- 4 sets of 10 reps
    Feet close
    80 x 10
    80 x 10
    Feet wide
    80 x 10
    80 x 10


    Intent Reps - Extensions- 4 sets of 10 reps
    Feet close
    80 x 10
    80 x 10
    Feet wide
    80 x 10
    80 x 10


    LEGS ALREADY PUMPED TO THE MAX!!! NOW WE F@&KIN SQUAT!!!!

    Intent Reps - Low Bar Back Squats- 4 sets
    Normal (4 reps)
    425 x 4
    425 x 4
    10 count paused intent reps (4-6 reps)
    350 x 4
    350 x 4


    IM THE TERROR IN THE NIGHT!!!

    Sumo Deadlifts- 4 sets
    Intent Reps (4-6 reps)
    460 x 4
    460 x 4
    10 count paused at knee reps (4-6 reps)
    325 x 4
    325 x 4


    IM THE MONSTER IN YOUR DREAMS!!!

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


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


    IM NOT HOLDING ANYTHING BACK!!! IM HERE FOR BLOOOD!!!

    Single leg Slow Tempo Seated leg curls (other leg kept straight in front)- 3 sets of 6-10 reps per leg
    Left Leg
    55 x 8
    5 count break contracting quads
    55 x 8
    5 count break contracting quads
    55 x 8
    5 count break contracting quads
    Right Leg
    55 x 8
    5 count break contracting quads
    55 x 8
    5 count break contracting quads
    55 x 8
    5 count break contracting quads


    KEEP CRUSHING!! NONSTOP!!!

    Seated leg curls into isometric contraction- 3 sets
    90 x 5 into 10 second squeeze
    90 x 5 into 10 second squeeze
    90 x 5 into 10 second squeeze


    Rotary calf press- 12 sets
    Leg Straight toes straight
    130 x 7
    130 x 7
    130 x 7
    Leg Straight toes out
    130 x 7
    130 x 7
    130 x 7
    Leg Bent toes in
    130 x 7
    130 x 7
    130 x 7
    Leg Bent toes out
    130 x 7
    130 x 7
    130 x 7


    F@$KING FORCE GROWTH!!! MAKE IT HAPPEN!!!

    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
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    Seated break
    Isometric Squeeze 85 x 22 seconds


    I WANT IT ALL!!!

    Fully Lengthened (until glutes hit heels) - Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 4 sets of 40-50 second sets
    Slow Negatives
    45 ps x 46
    45 ps x 46
    5 count squeeze at peak contraction
    30 ps x 6
    30 ps x 6


    Smith machine standing calf press- 3 sets of 30-50 seconds
    Intent Reps
    (straight) 2 plates x 42
    (out) 2 plates x 42
    (in) 2 plates x 42


    MONSTER!!!!

    ______________________________ __


    4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press 6 plates x 66
    -26 close grip pullups
    -db side lateral (40x20)


    BRING ON THE MASS MOTHERF#$KER!!!!


    Intent Reps - Flat BB CG press- 3-6 sets (autoregulate)
    Warm ups
    Bar x 12
    135 x 3
    275 x 4
    5 Count Paused (4-6 reps)
    225 x 4
    225 x 4
    225 x 4
    225 x 4


    Fully Shortened - HS Incline press- 4 sets
    50 ps x 6
    50 ps x 6
    50 ps x 6
    50 ps x 6


    INSANITY SPEWING FROM MY LUNGS!!!!


    Lat work- 12 sets
    Cybex Pulldown ss HS Standing Single arm rows (Fully Shortened)
    210 x 9 into 80 ps x 7 (N)
    210 x 9 into 80 ps x 7 (N)
    210 x 9 into 80 ps x 7 (OHH)
    210 x 9 into 80 ps x 7 (OHH)
    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
    (4-6 reps) 4 plates + 35 x 4
    (4-6 reps) 4 plates + 35 x 4
    (6-10 reps paused) 3 plates x 9
    Wide Grip pulldowns
    150 x 6
    150 x 6
    Single arm CTUT Kikel Rope pullovers
    30 x 6
    30 x 6
    30 x 6


    TRUE HARD WORK!!! TRUE MASS APPEAL!!!


    Intent Reps - single arm Cable rear delts- 4 sets
    Paused Reps - Neutral Grip straight arm circuit
    Pulling straight
    20 x 7
    20 x 7
    Pulling down
    10 x 8
    10 x 8


    DB Side laterals- 8 sets
    Normal (4-10 reps)
    85 x 9
    85 x 9
    SF standing slight pause at top of every rep
    60 x 7
    60 x 7
    Standing upright single arm cables above head
    10 x 7
    10 x 7
    Flexed SF DB
    15 x 10
    20 x 6


    I REFUSE TO BE F#$KING STOPPED!!!!!!


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


    Standing db tricep extension- 4 sets
    45 x 4
    45 x 4
    45 x 4
    45 x 4


    I NEED MORE SIZE!!!! MORE STRENGTH!!!!


    Standing DB Preacher Curl- 4 sets (30-50 seconds)
    Palms up
    25 x 32
    25 x 32
    Twisting
    25 x 6
    25 x 6


    Paused Reps - Single arm handle pulldowns- 4 sets
    Overhand
    30 x 7
    30 x 7
    Underhand
    20 x 7
    20 x 7


    THE KNIFE IN YOUR NECK IS THE ONE FROM MY BAAAACK!!!


    SF Twisting db curls into hammer- 4 sets of 6-10 reps
    Single arm circuit
    30 x 8 into 30 x 8
    30 x 8 into 30 x 8
    30 x 8 into 30 x 8
    30 x 8 into 30 x 8


    DB shrugs- 2 sets of 40-70 seconds
    NON STRAPPED
    50 x 54
    50 x 54


    THROWIN WEIGHT AROUND LIKE ITS NOTHIN!!!!


    Delt Growth Set (lateral into rear)- 2 sets for as many drops as possible
    30 x 6 total sets of 10 per
    30 x 6 total sets of 10 per


    Arm Growth Superset - Two finger rope pulldowns into strict barbell curls- 10 set nonstop circuit of 4-8 reps per
    40 x 10 into 45 x 10
    40 x 10 into 45 x 10
    40 x 10 into 45 x 10
    40 x 10 into 45 x 10
    40 x 10 into 45 x 10
    40 x 10 into 45 x 10


    Timed db wrist curls- 4 sets of 30-50 seconds
    Reverse
    15 x 30
    15 x 30
    Normal Thumbless
    20 x 44
    20 x 44


    BLEEEEED!!!! HOLD F#$KING STRONG!!!!


    Platform Hanging leg raises (quads to chest/toes above eyes) 4 sets
    6
    6
    6
    6


    Bent over rope cable crunches- 5 sets
    80 x 8
    80 x 8
    80 x 8
    80 x 8
    80 x 8


    MORE!!!!!


    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: 219.8 lbs
    Macros: 340 P / 700 CHO / 210 F
    Signed a lease for an apartment building with the one true love of my life, Lindsey...bought a new mattress...working 12+ hour work shifts...AND LOVING LIFE!!! Busier and happier than ever!!!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: RCSS Myo Blitz
    Dosage: 1 scoop Myo Blitz
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 11/10
    Taste: 9/10
    Effectiveness: ?/10
    Notes: ONLY 1 SCOOP LEFT!!! HOOOOLY!!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Icy Blue Razz
    Dosage: 1 scoop per day
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: still noticing no difference in changing up the dosing times


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: no changes yet!


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  8. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
    *Tension Reps = focus on squeeze and stretch


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bosyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    ARE YOU READY TO BRING THE PAAAIN!? ARE YOU READY TO TURN UP THE INTENSITY!?!? IM HERE AND F&&KING READY TO KILL!!! I WAS MADE FOR THIS!!! LETS BURN!!!

    CTUT Low Bar Back Squats- 5 sets dropping a plate each time for as many reps as possible
    405 x 11
    315 x 33
    225 x 43
    135 x 53
    Bar x 103


    YOU CANT HANDLE HIGH REPS LIKE ME!!! YOULL F@$KING BREAK!!! IM JUST GETTING STARTED!!!

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


    SPLITTING SKIN WITH THE TENSION I CAN PRODUCE!!! MORE!!

    Bent Leg Press calf press- 4 sets
    Toes straight (12-20 reps)
    6 plates x 13
    6 plates x 13
    Toes out (20-50 reps)
    6 plates x 21
    6 plates x 21


    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
    415 x 12
    420 x 8
    20-30 reps
    340 x 20


    KILLER!!! TORE THAT SHYT OFF THE F@&KING GROUND LIKE NOTHING!!! PURE INSAAANITY!!!!!

    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps
    12 plates x 64
    12 plates x 64
    12 plates x 64
    12 plates x 64 into isohold x 54 seconds


    Close Stance somersault squats (hands held out in front of body)- 3 sets
    CTUT Kikel Reps (10-15 reps)
    40 ps x 13
    40 ps x 13
    40 ps x 13


    FEELING LIKE A BLOOD THIRSTY VAMPIRE!!!

    Seated leg curls- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    Intraset stretches
    50 x 12
    Extreme seated stretch (30 s)
    50 x 12
    Extreme seated stretch (30 s)
    50 x 12
    Extreme seated stretch (30 s)
    50 x 12
    Extreme seated stretch (30 s)


    LET THE PAIN BEGIN!!!! COME ON!!!!

    Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    Intraset stretches
    50 x 12
    Extreme seated stretch (30 s)
    50 x 12
    Extreme seated stretch (30 s)
    50 x 12
    Extreme seated stretch (30 s)
    50 x 12
    Extreme seated stretch (30 s)
    Isohold 50 x 42 seconds


    IS THAT IT!?!?!? GIVE ME F@$KING MOOOORE!!!!

    Rotary Calf Press- 10 sets of
    10-12 reps
    Normal (10 count break between sets)
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    Intraset stretches
    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)
    70 x 12
    Extreme seated stretch (30 s)


    FINISHER!!! BRING IT ALL ON!!!

    Close stance leg press challenge set- 1 set to absolute failure
    6 plates x 3 mins 30 second into standing isometric squeeze x 25 seconds


    ...MIND. OVER. F@&KING. MATTER...

    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: 340 P / 700 CHO / 210 F
    Training has been off the charts! REALLY wanna push for a 405x20 squat and deadlift!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: RCSS Myo Blitz
    Dosage: 1 scoop Myo Blitz
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 11/10
    Taste: 9/10
    Effectiveness: ?/10
    Notes: Last day!!! FULL REVIEW OF THE STACK COMING SOON!!!...and I begin using C4 TOMORROW!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Icy Blue Razz
    Dosage: 1 scoop per day
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: still noticing no difference in changing up the dosing times


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: no changes yet!


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  9. 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 (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press 6 plates x 66
    -26 close grip pullups
    -db side lateral (40x20)


    THESE OTHER MOTHERF@#KERS ARENT ON MY LEVEL!!! TRY AND F#$KING DIE!!! I AM THE KING OF THIS IRON THRONE!!!


    CTUT Bench- 4 sets dropping a plate each time for as many reps as possible
    275 x 8
    225 x 23
    135 x 55
    Bar x 106


    HOW DO YOU F#$KING LIKE THAT INSANITY TO START IT OFF?!?! BIG F#$KING DROP SET TO FORCE THIS WEAK AZZ BODY TO GROW!!! THE WAR HAS JUST BEGUUUUUN!!!!


    Cable flys- 6 sets
    Upper chest cable flys (lvl 8, 20-30 reps)
    30 x 26
    30 x 26
    30 x 26
    Cable bear hugs w/intraset stretch (10-12 reps, lvl 10)
    30 x 13
    Extreme Stretch (30 s)
    30 x 13
    Extreme Stretch (30 s)
    30 x 13
    Extreme Stretch (30 s)


    HARDER CONTRACTIONS!!! ON A NEW F#$KING LEVEL!!!


    Ultra wide grip pulldowns (fully shortened)- 7 sets
    20-30 reps
    150 x 22
    150 x 22
    Tension Reps - 50-70 seconds
    90 x 54
    90 x 54
    LF Wide grip pulldowns (fully lengthened) - Loaded Stretch
    210 x 12
    30 count hard stretch
    210 x 12
    30 count hard stretch
    210 x 12
    30 count hard stretch


    MORE INTENSITY!!! TURN IT UP!!!!


    Overhand K Style barbell rows- 3 sets
    30-50 reps
    315 x 50
    325 x 30
    325 x 30


    Wide grip pullups ss one arm db rows- 3 sets of AMRAP
    SF with hard squeeze on every rep (pullups done straight up and down, rows with feet touching)
    0 x 9 into 75 x 9
    0 x 9 into 75 x 9
    0 x 9 into 75 x 9


    50 REP BB ROW?!?!?! THATS F#$KING RIGHT!!! YOU CANT MATCH THIS!!!!


    Side laterals- 6 sets
    K Style Forced reps (20-30 reps)
    70 x 26
    70 x 26
    Single arm CJ style circuit
    50 x 10
    50 x 10
    ML Reps (30-75 reps)
    40 x 55
    40 x 55


    I WANT BLOOOOOOD!!!!!!! BRING IT ON!!!!!


    Facepulls (above head)- 4 sets
    20 x 25
    20 x 25
    20 x 25
    20 x 25


    Underhand DB front raise- 3 sets of 8-12 reps
    Isometric squeeze after set
    25 x 10
    Hard squeeze x 12 count
    25 x 10
    Hard squeeze x 12 count
    25 x 10
    Hard squeeze x 12 count


    IM THE BEAST IN YOUR CLOSET!!! LET THE FURY F#$KING OUT!!!


    Pulldowns- 5 sets
    Rope Occlusion
    70 x 12 10 8 6
    Overhand bar
    40 x 22
    40 x 22
    Neutral bar
    40 x 12
    40 x 12


    MORE VOLUME IN THIS WORKOUT THAN IN YOUR ENTIRE WEEK!!!! BURNING THIS F#$KING PLACE TO THE GROUND!!!!!


    Curls- 5 sets
    Preacher Occlusion
    50 x 14 12 12 12
    DB Normal
    35 x 20
    Single arm Hammer
    35 x 21
    Both arm tension db curls
    15 x 32
    15 x 32


    TEAR!!!! BITE!!! SNAP!!! CRUSH!!!!


    DB trap complex (shrug into lateral)- 3 sets
    12-20 reps
    35 x 14
    35 x 14
    ML db side laterals
    55 x 53


    Platform leg raises to eyes- 3 sets
    10
    10
    7


    STILL NOT DONE!!! IM JUST GETTING STARTED!!!


    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    100 x 12
    10 count break
    100 x 12
    10 count break
    100 x 12
    Side speed reps (30-50 reps, one side at a time)
    70 x 20
    Front speed
    70 x 20


    Timed Overhand DB wrist curls into underhand- 1 set of 50-70 seconds
    15 x 54 54


    I WANT IT ALLLLL!!!!!!


    NT Overhand cable bar wrist curls- 9 sets of 20-80 reps
    Underhand
    40 x 24
    40 x 24
    40 x 24
    Overhand
    60 x 12
    60 x 12
    60 x 12
    Facing pushing down
    40 x 40
    50 x 20
    50 x 20


    I leave the gym and notice some reddish brown marks all over my right hand...I go to wash it off and look in the mirror to see blood all over my face...apparently I had a nosebleed during my workout and didnt realize...you know why I didnt realize?...BECAUSE ONCE IM IN THE GYM IM A DIFFERENT CREATURE!!! I GET INTO MY OWN REALM WHERE NO ONE CAN BEAT ME!!!


    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: 340 P / 700 CHO / 210 F
    That big dropset to start on bench was KILLER! HUGE PR for me! Excited to see my weight tomorrow! Im already 10x better overall at this weight than lasttime around...soon I'll be my heaviest I've ever been at 220+ and EASILY leaner than I previously was...but who cares about that...what I care about is the size I'm currently carrying! ALSO, I finally got my hands on some Cinnamon Swirl Cellucor Protein!!! HOLY HELL!!!!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Havent had C4 in a while and DAMN have I missed it!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Icy Blue Razz
    Dosage: 1 scoop per day
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: still noticing no difference in changing up the dosing times


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: no changes yet!


    Cellucor Whey - Protein - Postworkout
    All Flavors: Cinnamon Swirl
    Dosage: 2 scoops postworkout
    Mixability: 10/10
    Taste: 10/10
    Notes: WOW!..first time trying this flavor...TASTED LIKE A DAMN CINNABUN!!!


    Offseason Vlog #2



    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  10. 7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)


    Specific Warmup
    -5 mins stepmill
    -hip openers
    -cable crunches 100 x 20
    -db side laterals 15 x 20
    -db rear delt flys 15 x 20
    -close grip pullups x 30
    -hip openers
    -wide grip pulldowns 105 x 24


    BLOWING THIS PHYSIQUE UP!!! I REFUSE TO HAVE WEAKPOINTS!!!


    **short rest periods under 60 seconds**


    *Activation (bring blood into targeted areas and make sure muscles are firing properly)*


    BB activation - CG Bench into curls- 3 sets of 10 reps
    Bar x 10 10
    Bar x 10 10
    Bar x 10 10


    EXPLOSIVE REPS - dips ss rope curls (forced partials if needed in order to progress every session)- Work up to 10 sets of 30 reps
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    *Dips = 150 total reps each exercise (5 sets of 30)


    MUSCLES FIRING LIKE NEVER BEFORE!!! THE PUMP IS ALREADY BEYOND PAINFUL!!!


    Single arm Overhead DB extensions- 3 sets of 4-10 reps
    Paused at tops and bottoms (don't lockout completely at top)
    25 x 10
    30 x 4
    30 x 4


    Tension Reps - 3 Way bar pulldowns- 3 sets of 12-20 reps
    (0H) 50 x 15
    (N) 40 x 14
    (UH) 40 x 14


    IM A F#$KING ANIMAL!!!!


    SF Crossbody Single arm overhead crossbody extensions ss single rope pressdown- 3 sets if 10-20 reps per
    20 x 16 into 10 x 16
    20 x 16 into 10 x 16
    20 x 16 into 10 x 16


    DB Hammer curls- 3 sets of 2-6 reps
    60 x 5
    60 x 5
    60 x 5


    BLAZING THRU THIS WORKOUT WITH EASE!!! BRING ON THE F#$KING HARD WORK!!!!


    Tension Reps - Cable bar curls- 4 sets of 12-15 reps
    Pulling from bottom
    50 x 15
    50 x 15
    Pulling from top
    (CG) 35 x 22
    (WG) 35 x 22


    Singled arm db preacher curls ss thumbless hammer- 3 sets of 10-20 reps per
    35 x 15 15
    35 x 15 15
    35 x 15 15


    NONSTOP PRESSURE!!!! CONSTANT IMPROVEMENT!!!! MORE!!!!! MORE!!!! I WANT MORE!!!!


    Straight arm Flys- 10 sets
    High Pec Deck
    120 x 8
    120 x 8
    120 x 8
    120 x 8
    120 x 8
    Cables high to low
    20 x 8
    20 x 8
    20 x 8
    20 x 8
    20 x 8


    WELCOME TO THE MOSH PIT!!!


    Rear delts- 10 sets
    Rope Face pulls (above and behind head, 12-15 reps)
    40 x 15
    40 x 15
    50 x 12
    50 x 12
    50 x 12
    Straight arm Cable cross reverse flys (top down, 20-30 reps)
    5 x 30
    10 x 20
    10 x 20
    10 x 20
    10 x 20
    ^db lateral stretch 30x35


    INSAANITY!!! PURE F#$KING AGGRSSION!!!!!


    Both arm Non supported SF Arm - Cable forearm (SF)- 10 sets of 10-50 reps
    Palms down
    50 x 20
    50 x 20
    50 x 20
    50 x 20
    50 x 20
    Palms up bicep fully shortened leaning back
    20 x 30
    20 x 30
    20 x 30
    20 x 30
    20 x 30


    THIS BEAR IS OUT OF HIBERNATION AND HUNGRY FOR FLESH!!!


    Reverse curl with wrist extension- 3 sets
    30 x 10
    30 x 10
    30 x 10


    Tension Reps - Rotary press calves- 15 sets
    Bent calf press toes straight + KNOS (8-12 reps)
    90 x 8
    90 x 8
    90 x 8
    90 x 8
    90 x 8
    Straight leg toes straight + KNOS (20-50 reps)
    60 x 20
    60 x 20
    60 x 20
    60 x 20
    60 x 20


    BPAK CALVES!!!! COME ON!!!!

    Loaded Stretch/Extreme Stretch
    50 x 10
    30 second extreme stretch
    50 x 10
    30 second extreme stretch
    50 x 10
    30 second extreme stretch
    50 x 10
    30 second extreme stretch
    50 x 10
    30 second extreme stretch


    Abs (10 count break between sets)- 10 sets
    Rope cable crunches (20-30 reps)
    70 x 24
    70 x 24
    70 x 24
    70 x 24
    70 x 24


    IM A KILLER!!! F#$KING KILL IT!!!


    Straight leg platform raises to chest level
    8
    8
    8
    8
    8


    Timed Double DB wrist curls- 4 sets of 40-90 seconds
    Reverse
    15 x 48
    15 x 48
    Normal
    15 x 48
    15 x 48


    MASS!!!!!


    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: 219 lbs
    Macros: 340 P / 700 CHO / 210 F
    Weight has stabilized and today I had a pump LIKE NEVER BEFORE! All of my weakpoints are looking EXTREMELY big, round, and full!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Damn do I love this pineapple flavor!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Icy Blue Razz
    Dosage: 1 scoop per day
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: still noticing no difference in changing up the dosing times


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: no changes yet!


    Cellucor Whey - Protein - Postworkout
    All Flavors: Cinnamon Swirl
    Dosage: 2 scoops postworkout
    Mixability: 10/10
    Taste: 10/10
    Notes: Sludge is such a great postworkout treat!!!


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  11. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bosyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    I WILL BE A HISTORY THATS HAPPENED TODAY!!! EVERYDAY I DREAM OF THIS MOMENT OF THIS GOAL!!!!

    Low Bar Back Squats
    Warm ups (explosive concentrics)
    Bar x 6 paused
    135 x 3 paused
    225 x 2 paused
    315 x 1 paused
    405 x 1
    Singles
    470 x 3
    470 x 3
    470 x 3
    10 count Paused Doubles/Triples
    405 x 2


    470 FLEW UP LIKE F@&KING SPEED WORK!!!! ROAD TO A 600 LB SQUAT IS HAPPENING NOW!!!!

    Sumo Deaifts (reset reps)
    Warm ups
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    Singles/Doubles/Triples
    480 x 3
    485 x 2
    RB Deadlifts
    Green bands + 585 x 2
    Green bands + 585 x 3


    CRUSHED RAW SUMOS!!! ADDED BANDS TO DESTROY MY STICKING POINTS!!! MORE!!!!

    Leg press quad sweep partials- 3 sets
    3 count pause in hole and 3 count squeeze at top
    22 plates + 2 25's x 3
    22 plates + 2 25's x 3
    22 plates + 2 25's x 3


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


    BIG RAMY QUAD SWEEPS!!! THERES NO ATHLETE WITH LEGS LIKE THIS!!!

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
    Normal
    140 x 4
    140 x 4
    140 x 4
    5 count squeeze at peak contraction
    100 x 4
    100 x 4
    100 x 4


    MIND OVER MATTER!!! PUSH IT AT ALL COSTS!!!!

    Tension Reps - Leg press calf press legs straight- 10 sets of 3-6 reps
    Toes straight
    10 plates x 6
    10 plates x 6
    10 plates x 6
    10 plates x 6
    10 plates x 6
    Toes out
    12 plates x 2
    12 plates x 2
    12 plates x 2
    12 plates x 2
    12 plates x 2


    THIS GORILLA IS RIPPING THE JUNGLE APART!!!! IM GOING INSAAAANE!!!!!

    Rotary Calf Press Legs (toes in, toes straight, toes out)- 9 sets
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5


    HOW DO YOU LIKE THIS 49 SET HEAVY AZZ LEG WORKOUT!? YOU AFRAID!? YOU SCARED?! GOOD! YOU SHOULD F@&KING BE!!! THIS SHYT IS UNREAL!!!

    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
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6


    F@&KING TREE TRUNK LEGS!!!! I CRAVE IT!!! I NEED IT!!! I MUST IMPROVE!!!

    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: 340 P / 700 CHO / 210 F
    WOW my strength is outta control!!!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: BLEW THIS THRU WORKOUT FAST AS F#$K!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: realizing that dosed intraworkout is the only timing of BCAAs that has shown me a difference over a longer period of time


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: no changes yet!


    Cellucor Whey - Protein - Postworkout
    All Flavors: Cinnamon Swirl
    Dosage: 2 scoops postworkout
    Mixability: 10/10
    Taste: 6/10
    Notes: Ehh...had it as a shake today and it was....just ehhh


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  12. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press 6 plates x 66
    -26 close grip pullups
    -db side lateral (40x20)


    ITS MOTHERF@&KIN GAME TIME!!! BRING ON THE PAIN!!!

    Flat Bench
    Warm ups
    Bar x 6
    135 x 3
    225 x 1
    10 count paused Singles/Doubles/Triples
    275 x 3 10 count pauses
    295 x 1 10 count pause
    295 x 1 10 count pause
    295 x 1 10 count pause


    EASY PAUSED WORK!!! GIVE ME A REAL CHALLENGE!!!!

    BB Rows
    K style
    460 x 3
    460 x 3
    Pendlay
    315 x 5
    320 x 2
    320 x 2


    LAT MMC BETTER THAN EVER BEFORE!!! LETS GROW!!!

    Lat Pulldown- 4 sets
    LF Fully Lenthened
    Stack x 5
    Stack + 5 x 2
    Stack + 5 x 2
    Stack + 5 x 2


    Cable flys- 6 sets of 3-5 reps
    Both arms using 1:2:1 Tempo (lvl 8)
    60 x 3
    60 x 3
    60 x 3
    60 x 3
    60 x 3
    60 x 3


    HITTING THE F@&KIN STACK ON PULLDOWNS!!! THIS IS HOW I WORK!!!

    CG Pulldowns- 4 sets of 2-5 reps
    Pulldowns
    210 x 2
    210 x 2
    Lat stretchers
    130 x 5
    130 x 5


    Paused Rope Face pulls above head- 4 sets
    90 x 4
    90 x 4
    90 x 4
    90 x 4


    MORE BLOOD!!! MORE FURY!!!!

    Single cable rear delts- 3 sets
    20 x 4
    20 x 4
    20 x 4


    DB Side laterals- 5 sets of 2-5 reps
    LF Standing DB
    100 x 5
    100 x 5
    100 x 5
    Tighter Form Standing
    75 x 5
    80 x 2


    Bigger, stronger, better, I DONT GIVE A F@&K!!! ILL TAKE ON ANYONE!!!!

    Slow Tempo - Weighted dips- 3 sets of 2-5 reps
    Pause at tops and bottoms
    +2 plates x 5
    +2 plates + 10 x 2
    +2 plates + 10 x 2


    DB single arm underhand front raises (holding db straight)- 3 sets of 2-5 reps
    SF Alt
    40 x 5
    10 count contraction
    40 x 5
    10 count contraction
    40 x 5
    10 count contraction


    LETTING THE ANIMAL OUT!!! TURNING INTO A F@&KIN FREAK!!!

    Fully Lengthened Bar Cable pressdowns- 8 sets
    Underhand
    70 x 3
    70 x 3
    70 x 3
    70 x 3
    Overhand
    90 x 3
    90 x 3
    90 x 3
    90 x 3


    F&$K MONEY I WANT BLOOD!!!!!!

    Forced Reps - Biceps- 4 sets of 2-5 reps per arm
    Short rest times
    60 x 3
    60 x 3
    60 x 3
    60 x 3


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


    ARM GROWTH IS UNCONTROLLABLE!!! NO ONE CAN KEEP UP!!!

    Trap Complex (db shrug into side)- 4 sets
    70 x 3
    70 x 3
    70 x 3
    70 x 3


    Platform Hanging leg raise- 4 sets
    +5 x 3
    +5 x 3
    +5 x 3
    +5 x 3


    IM THE KILLER!!! IM MR UNSTOPPABLE!!!

    Rope cable crunches- 3 sets of 30-50 seconds
    80 x 33
    80 x 33
    80 x 33


    BB wrist curls (on knees)- 5 sets of 5-12 reps
    Slow Tempo Reverse
    45 x 8
    45 x 8
    45 x 8
    Slow Tempo Normal
    115 x 8
    115 x 8
    115 x 8


    GIVE ME MOOOOOOORE!!!!!!

    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: 340 P / 700 CHO / 210 F
    I feel like my diet is the greatest mix between a bodybuilder and powerlifter...I hit my macros with whole healthy micronutrient dense foods but then, I eat whatever I want and as much as I want...yesterday I had this huge hunger and literally ate for about 3 hours


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: C4's effects are just as amazing as ever! Pump was better than I remembered today!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: realizing that dosed intraworkout is the only timing of BCAAs that has shown me a difference over a longer period of time


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: no changes yet!


    Cellucor Whey - Protein - Postworkout
    All Flavors: Cinnamon Swirl
    Dosage: 2 scoops postworkout
    Mixability: 10/10
    Taste: 6/10
    Notes: Ehh...had it as a shake today and it was....just ehhh


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  13. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bosyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    A DAY FULL OF INTENT!!! FULL OF GROWTH!!! IM BEYOND MOTIVATED!!! BEYOND AGGRESSIVE!!! IM HERE TO F#$KING KILL!!! NO SURRENDER!!! ILL DIE FIGHTING!!!


    Intent Reps - Seated Leg Curls- 4 sets of 8-10 reps
    Feet close
    85 x 8
    85 x 8
    Feet wide
    85 x 8
    85 x 8


    Intent Reps - Extensions- 4 sets of 8-10 reps
    Feet close
    85 x 8
    85 x 8
    Feet wide
    85 x 8
    85 x 8


    NOW MY LEGS ARE PUMPED TO THE MAX!!! TIME TO GO IN FOR THE KILL!!!!!!!


    Intent Reps - Squats- 6 sets of 4-6 reps
    Low Bar Back
    430 x 4
    430 x 4
    Front (speed)
    225 x 4
    225 x 4
    225 x 4
    225 x 4


    430 LIKE A F#$KING WARM UP!!! BRING IT ON!!!!!


    Sumo Deadlifts- 4 sets
    Intent Reps (4-6 reps)
    460 x 6
    465 x 4
    10 count paused at knee reps (4-6 reps)
    330 x 4
    330 x 4


    460 FOR 6?? HA!!! WHAT A F#$KING JOKE!!! I WANT MOORE!!!!


    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    12 plates x 7
    12 plates x 7
    12 plates x 7


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


    THIS CANT BE ALL YOUVE GOT!!! THIS CANT BE YOUR BEST!!! IVE JUST STARTED!!!!


    Single leg Slow Tempo Seated leg curls (other leg kept straight in front)- 3 sets of 6-10 reps per leg
    Left Leg
    55 x 9
    5 count break contracting quads
    55 x 9
    5 count break contracting quads
    55 x 9
    5 count break contracting quads
    Right Leg
    55 x 9
    5 count break contracting quads
    55 x 9
    5 count break contracting quads
    55 x 9
    5 count break contracting quads


    IM ABOUT TO BREAK LOOSE!!! IM ABOUT TO GO INSAAANE!!!!


    Seated leg curls into isometric contraction- 3 sets
    90 x 6 into 10 second squeeze
    90 x 6 into 10 second squeeze
    90 x 6 into 10 second squeeze


    Tri-Clusters - Rotary calf press- 12 sets
    Leg Straight toes straight
    130 x 8
    130 x 8
    130 x 8
    Leg Straight toes out
    130 x 8
    130 x 8
    130 x 8
    Leg Bent toes in
    130 x 8
    130 x 8
    130 x 8
    Leg Bent toes out
    130 x 8
    130 x 8
    130 x 8


    THAT ENOUGH CALF WORK??? HA!!! F@#K THAT!!! GIVE ME BLOOOD!!!


    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
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6


    I AM NOT F#$KING DONE HERE!!!!


    Fully Lengthened (until glutes hit heels) - Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 4 sets of 40-50 second sets
    Slow Negatives
    45 ps x 48
    45 ps x 48
    5 count squeeze at peak contraction
    35 ps x 6
    35 ps x 6


    Smith machine standing calf press- 3 sets of 30-50 seconds
    Intent Reps
    (straight) 2 plates x 48
    (out) 2 plates x 48
    (in) 2 plates x 48


    GET ON MY F#$KING 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: 340 P / 700 CHO / 210 F
    Legs have officially gone full retard...I haven't had to buy bigger underwear for about 6 months and the past 2 days I've tore thru 2 different pairs...time to shop!!!!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Better energy than I remembered as well!! DAMN!!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: realizing that dosed intraworkout is the only timing of BCAAs that has shown me a difference over a longer period of time


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: still seeing no changes...full review coming up soon!!!


    Cellucor Whey - Protein - Postworkout
    All Flavors: Cinnamon Swirl
    Dosage: 2 scoops postworkout
    Mixability: 10/10
    Taste: 10/10
    Notes: Sludge is the way to go!! Once I get some free time I'll be making it into a pancake as per Chef Bob's input


    HIT Supplements Waffle and Syrup Protein Powder



    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  14. 4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press platform x 100
    -26 close grip pullups
    -db side lateral (40x20)


    WOKE UP TO A LIFETIME WEIGHT PR OF 220.2 LBS!!!! THIS IS THE HEAVIEST IVE EVER WEIGHED AND THE BEST IVE EVER LOOKED OR FELT!!! TELL ME THAT DOESNT F@$KING MOTIVATE YOU TO GO IN THERE AND KILL!!!!

    Intent Reps - Flat BB CG press- 3-6 sets (autoregulate)
    Warm ups
    Bar x 12
    135 x 3
    225 x 2
    Normal (4-6 reps)
    245 x 4
    255 x 4
    255 x 4
    20 count pause
    225 x 4


    CG BENCH FEELING STRONGER THAN EVER!!!

    Cable flys- 5 sets of 6-10 reps
    Fully lengthened and shortened
    50 x 10
    50 x 10
    60 x 6
    60 x 6
    60 x 6


    ATTACKING THIS WEAKPOINTS!!! FORCING GROWTH!!!

    Cybex Pulldown ss HS Standing Single arm rows (Fully Shortened)
    210 x 10 into 90 ps x 5 (N)
    230 x 5 into 90 ps x 5 (N)
    230 x 5 into 90 ps x 7 (OHH)
    230 x 5 into 90 ps x 7 (OHH)
    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
    (4-6 reps) 4 plates + 35 x 5
    (4-6 reps) 4 plates + 35 x 5
    (6-10 reps paused) 3 plates x 10
    Wide Grip pulldowns
    150 x 8
    150 x 8
    Single arm CTUT Kikel Rope pullovers
    30 x 7
    30 x 7
    30 x 7


    WIDER THAN F@$KING EVER!!! I WANT BLOOOD!!!!!

    Intent Reps - single arm Cable rear delts- 4 sets
    Paused Reps - Neutral Grip straight arm circuit
    Pulling straight
    20 x 8
    20 x 8
    Face pulls
    80 x 6
    80 x 6


    TIME TO GO INSANE!!!!

    DB Side laterals- 8 sets
    Normal (4-10 reps)
    90 x 6
    90 x 6
    SF standing slight pause at top of every rep
    60 x 8
    60 x 8
    Above head cable circuit
    10 x 6
    10 x 6
    10 x 6


    FEELING LIKE A WARM UP!!! THIS ISNT SHYT!!!!

    Single arm db underhand front raise constant circuit (holding both entire time)- 3 sets of 4-10 reps
    35 x 10
    40 x 40
    40 x 40


    1.5 rep shortened - rope pressdowns- 4 sets
    70 x 4
    70 x 4
    70 x 4
    70 x 4


    THERES PAIN!!!! THERES BLOOOD!!!

    Cable bar Curl- 4 sets (30-50 seconds)
    Infront of body
    30 x 40
    30 x 40
    Twisting (reps)
    70 x 6
    70 x 6


    Db behind head extension- 5 sets
    45 x 6
    45 x 6
    45 x 6
    45 x 6


    I CRAVE THIS GROWTH!!! I NEED MOOORE!!!!

    SF Twisting db curls into hammer- 4 sets of 6-10 reps
    Single arm circuit
    30 x 9 into 30 x 9
    30 x 9 into 30 x 9
    30 x 9 into 30 x 9
    30 x 9 into 30 x 9


    DB shrugs- 2 sets of 40-70 seconds
    NON STRAPPED
    50 x 58
    50 x 58


    TRAP GROWTH IS OUTTA CONTROL!!!! HAMMERING OUT REP AFTER REP!!!

    Delt Growth Set (lateral into rear)- 1 set for as many forced drops as possible
    30 x 7 total sets of 10 per


    Arm Growth Superset - Two finger rope pulldowns into strict barbell curls- nonstop circuit of 4-8 reps per
    60 x 10 into 65 x 10
    60 x 10 into 65 x 10
    60 x 10 into 65 x 10


    YOU CANT DO THAT!!! YOU CANT HANDLE THIS!!!!

    Timed db wrist curls- 4 sets of 20-50 seconds
    Reverse
    20 x 20
    20 x 20
    Normal Thumbless
    30 x 22
    30 x 22


    FINISH F@$KING STRONG!!! NO EXCUSES!!!

    Platform Hanging leg raises (quads to chest/toes above eyes) 3 sets
    7
    7
    7


    Bent over rope cable crunches- 5 sets
    80 x 9
    80 x 9
    80 x 9
    80 x 9
    80 x 9


    BIGGER THAN A F@$KING MAC TRUCK!!!!

    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: 220.2 lbs
    Macros: 340 P / 700 CHO / 210 F
    The weight says it all!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Still one of my favorite flavors of C4!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: realizing that dosed intraworkout is the only timing of BCAAs that has shown me a difference over a longer period of time


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: still seeing no changes...full review coming up soon!!!


    HIT Supplements Protein
    Log: http://forum.bodybuilding.com/showth...hp?t=163693831
    Flavor: Waffles & Syrup
    Dosage: 234 grams throughout the day dosed at around 30g+ protein per meal
    Aroma: 5/10
    Mixability: 10/10
    Taste: 3/10
    Notes: SOOOO this is a very interesting protein....the flavor says waffles and syrup...it smells like vanilla...and its taste resembles a root beer...I am kinda unsure what else to say about it right now...


    Weekly Offseason Vlog #3 - 220.2 lbs, 2014 Cellucor Supplement Awards
    [youtube]tcvoFP1Q_1g[/youtube]


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  15. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
    *Tension Reps = focus on squeeze and stretch


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bodyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    CONSTANT OVERLOAD!!! NEVER STAYING F#$KING STAGNANT!!!! I WAS BORN WITH THE HEART OF A BEAST!!!!


    CTUT Low Bar Back Squats- 5 sets dropping a plate each time for as many reps as possible
    405 x 12
    315 x 34
    225 x 44
    135 x 54
    Bar x 111


    BIG F#$KING START!!! YOU TIRED ALREADY??? HAHAHA!!! TIME TO GET INSANE!!!!


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


    THE ANIMAL SMELLS BLOOD!!! F#$KING ATTACK!!!!


    Bent Leg Press calf press- 4 sets
    Toes straight (12-20 reps)
    6 plates x 22
    6 plates x 22
    Toes out (20-50 reps)
    6 plates x 22
    6 plates x 22


    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
    420 x 9
    420 x 9
    20-30 reps
    345 x 22


    22 REPS WITH 345?!?!? EASY AS F#$K!!! IVE JUST BEGUN THE ONSLAUGHT!!!!


    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps
    12 plates x 66
    12 plates x 66
    12 plates x 66
    12 plates x 66 into isohold x 60 seconds


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


    CRUSH IT!!! MORE!!!! I CAN HANDLE ANYTHING YOU THROW AT ME!!!!


    Seated leg curls- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    55 x 10
    55 x 10
    55 x 10
    55 x 10
    55 x 10
    Intraset stretches
    55 x 10
    Extreme seated stretch (30 s)
    55 x 10
    Extreme seated stretch (30 s)
    55 x 10
    Extreme seated stretch (30 s)
    55 x 10
    Extreme seated stretch (30 s)


    THIS IS WHY THIS IS MY HARDEST DAY!!! THIS IS WHY MY LEGS ARE F#$KING TREE TRUNKS!!!! NO ONE ELSE CAN HANDLE THIS TYPE OF PAIN!!!!


    Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    55 x 10
    55 x 10
    55 x 10
    55 x 10
    55 x 10
    Intraset stretches
    55 x 10
    Extreme seated stretch (30 s)
    55 x 10
    Extreme seated stretch (30 s)
    55 x 10
    Extreme seated stretch (30 s)
    55 x 10
    Extreme seated stretch (30 s)
    Isoholds with rep every 20 seconds 30 x 3


    I CANT BE DONE!!!! I REFUSE TO BE DONE!!!


    Rotary Calf Press- 6 sets of 10-12 reps
    Normal (10 count break between sets)
    70 x 16
    70 x 16
    70 x 16
    70 x 16
    70 x 16
    70 x 16


    Close stance leg press challenge set- 1 set to absolute failure
    6 plates x 3 mins 40 second into standing isometric squeeze x 36 seconds


    Got home and took of my pants postworkout...quads, calves, and my legs in general were SWOLLEN up like never before...NO OTHER BODYBUILDER WILL HAVE THE LEGS I POSSESS!!! BRING ON THE F#$KING MASS!!!!!


    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: 340 P / 700 CHO / 210 F
    Gotta say...this macros have been treating me perfectly! EXTREMELY glad I experimented with a higher fat diet...paying off HUGE dividends.


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: This is easily the MOST CONSISTENT preworkout I've ever taken!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: realizing that dosed intraworkout is the only timing of BCAAs that has shown me a difference over a longer period of time


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: still seeing no changes...full review coming up soon!!!


    HIT Supplements Protein
    Log: http://forum.bodybuilding.com/showth...hp?t=163693831
    Flavor: Waffles & Syrup
    Dosage: 234 grams throughout the day dosed at around 30g+ protein per meal
    Aroma: 5/10
    Mixability: 10/10
    Taste: 3/10
    Notes: See video below


    Cellucor NEW Whey Protein Reviews - Part I
    [youtube]v-1frSZXYCA[/youtube]


    Cellucor NEW Whey Protein Reviews - Part II
    [youtube]Wg2WCweU8U0[/youtube]


    HIT Supplements Waffles & Syrup Whey Protein Initial Impression
    [youtube]dr_W0ooRBww[/youtube]


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  16. 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 (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press platform x 100
    -26 close grip pullups
    -db side lateral (40x20)


    FOCUS ON THE FINISH!!!! ALL F#$KING DAY!!! EVERY F#$KING DAY!!! ALL I DO IS WORK!!! ALL I DO IS WIN!!! ALL I DO IS F#$KING KILL!!!!


    CTUT Bench- 4 sets dropping a plate each time for as many reps as possible
    275 x 8
    225 x 24
    135 x 56
    Bar x 108


    HOW YOU LIKE THAT START?!?!?! FORCING F#$KING GROWTH!!!!


    Cable flys- 6 sets
    Upper chest cable flys (lvl 8, 20-30 reps)
    30 x 26
    30 x 26
    30 x 26
    Cable bear hugs w/intraset stretch (10-12 reps, lvl 10)
    30 x 14
    Extreme Stretch (30 s)
    30 x 14
    Extreme Stretch (30 s)
    30 x 14
    Extreme Stretch (30 s)


    SKIN SPLITTING PUMP!!! THE WAR HAS JUST BEGUN!!!!


    Ultra wide grip pulldowns (fully shortened)- 7 sets
    20-30 reps
    150 x 22
    150 x 22
    Tension Reps - 50-70 seconds
    90 x 56
    90 x 56
    SF Rope pullovers - Loaded Stretch
    30 x 9
    30 count hard stretch
    30 x 9
    30 count hard stretch
    30 x 9
    30 count hard stretch


    LOADED STRETCHES ON PULLOVERS WERE MORE PAINFUL THAN ANYTHING!!! LATS ARE GROWING FASTER THAN F#$KING EVER!!!!


    SF T Bar Rows- 3 sets
    2 plates x 26
    2 plates x 26
    2 plates x 26


    Wide grip pullups ss one arm db rows- 3 sets of AMRAP
    SF with hard squeeze on every rep (pullups done straight up and down, rows with feet touching)
    0 x 10 into 75 x 10
    0 x 10 into 75 x 10
    0 x 10 into 75 x 10


    FROM THE SIDE MY LATS HANG DOWN AND LOOK THICKER THAN EVER!!! F#$KING BELIEVE THIS SHYT!!! LETS GO!!!!


    Side laterals- 6 sets
    K Style Forced reps (20-30 reps)
    70 x 30
    75 x 20
    Single arm CJ style circuit
    50 x 11
    50 x 11
    Both arm cables (straight arm)
    5 x 20
    5 x 20


    70X30!!!! F#$KING PR!!!! BRING IT ON!!!!!


    Facepulls (above head)- 4 sets
    20 x 30
    25 x 20
    25 x 20
    25 x 20


    Underhand DB front raise- 3 sets of 8-12 reps
    Isometric squeeze after set
    25 x 12
    Hard squeeze x 12 count
    30 x 6
    Hard squeeze x 12 count
    35 x 4
    Hard squeeze x 12 count


    REAR!!! FRONT!!! SIDE!!! I HIT IT FROM EVERY F#$KING ANGLE!!!


    Paused Cable rope triceps (life fitness machine)- 6 sets of 15-20 reps
    Pressdowns
    60 x 24
    60 x 24
    60 x 24
    Behind pulling from bottom
    20 x 16
    Extreme Stretch (30 s)
    20 x 16
    Extreme Stretch (30 s)
    20 x 16
    Extreme Stretch (30 s)


    TRICEPS HANGING DOWN THICKER THAN EVER!!! I CANT STOP THIS GROWTH!!!!


    Pulldowns- 5 sets
    Rope Occlusion
    70 x 13 11 11 11
    Underhand bar
    40 x 23
    40 x 23
    Neutral bar
    40 x 23
    40 x 23


    I WANT IT ALLL!!!!!!


    Curls- 5 sets
    DB Preacher Occlusion
    25 x 16 12 12 12
    DB Normal
    40 x 12
    Single arm Hammer
    35 x 24
    Both arm tension db curls
    15 x 33
    15 x 33


    PUMPED OUTTA MY F#$KING MIND!!! ARMS LOOKING BIGGER THAN EVER!!!


    DB trap shrugs- 2 sets of 70-90 seconds
    30 x 70
    30 x 70


    Platform leg raises to chest-eyes- 3 sets
    11
    11
    11


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


    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    110 x 8
    10 count break
    110 x 8
    10 count break
    110 x 8
    Side speed reps (30-50 reps, one side at a time)
    70 x 21
    Front speed
    70 x 21


    NOT DONE!!! NEVER DONE!!! I F#$KING LIVE HERE!!!!


    Timed Overhand DB wrist curls into underhand- 1 set of 50-70 seconds
    15 x 56 56


    Overhand reverse wrist curls w/ extension- 3 sets
    30 x 12
    30 x 12
    30 x 12


    MASS!!!!!


    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: 340 P / 700 CHO / 210 F
    Lats and arms are showing HUGE progress! Both looking extremely thicker than before and surprisingly arms are remaining leaner and fuller than ever before!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Never getting tired of this flavor! Such a delicious taste before a workout!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: realizing that dosed intraworkout is the only timing of BCAAs that has shown me a difference over a longer period of time


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: great flavor but really noticing no difference than a typical CM


    HIT Supplements Protein
    Log: http://forum.bodybuilding.com/showth...hp?t=163693831
    Flavor: Waffles & Syrup
    Dosage: 234 grams throughout the day dosed at around 30g+ protein per meal
    Form: Sludge
    Aroma: 5/10
    Mixability: 10/10
    Taste: 1/10
    Notes: See video below...sludge was not my friend today...


    HIT Supplements Waffles & Syrup Sludge
    [youtube]IPQBZmG1GBw[/youtube]


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  17. 7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)


    Specific Warmup
    -5 mins stepmill
    -hip openers
    -cable crunches 130 x 12
    -db side laterals 15 x 20
    -db rear delt flys 15 x 20
    -close grip pullups x 30
    -hip openers
    -wide grip pulldowns 105 x 30


    You try to take the best of me, go away...you try to take the best of me GO AWAY!!!!!


    **short rest periods under 60 seconds**


    *Activation (bring blood into targeted areas and make sure muscles are firing properly)*


    BB activation - CG Bench into curls- 3 sets of 10 reps
    Bar x 10 10
    Bar x 10 10
    Bar x 10 10


    MMC IS BEYOND ON POINT!!! MY BODY IS PRIMED FOR WAR!!!!


    EXPLOSIVE REPS - dips ss rope curls (forced partials if needed in order to progress every session)- Work up to 10 sets of 30 reps
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    +35 x 30 into 35 x 30
    *Dips = 180 total reps each exercise (6 sets of 30)


    Single arm Overhead DB extensions- 3 sets of 4-10 reps
    Paused at tops and bottoms (don't lockout completely at top)
    30 x 5
    30 x 5
    30 x 5


    WHO ELSE CAN DO THAT SUPERSET TO START!?!?!? EXPLOSIVE REPS LIKE A F#$KING BOMB WAS GOING OFF!!!! LETS GO!!!!


    Tension Reps - 3 Way bar pulldowns- 3 sets of 12-20 reps
    (0H) 50 x 16
    (N) 40 x 15
    (UH) 40 x 15


    SF Crossbody Single arm overhead crossbody extensions ss single rope pressdown- 3 sets if 10-20 reps per
    20 x 17 into 10 x 17
    20 x 17 into 10 x 17
    20 x 17 into 10 x 17


    ROELLY F#$KING TRICEPS!!! I WANT MOOORE!!!!


    DB Hammer curls- 3 sets of 2-6 reps
    65 x 5
    70 x 3
    70 x 3


    Tension Reps - Cable bar curls- 4 sets of 12-15 reps
    Pulling from bottom
    50 x 16
    50 x 16
    Pulling from top (20-30 reps)
    (CG) 35 x 30
    (WG) 40 x 20


    F#$KING EASY!!! PUSH IT!!!!


    Singled arm db preacher curls ss thumbless hammer- 3 sets of 10-20 reps per
    35 x 15 15
    35 x 15 15
    35 x 15 15


    Straight arm Flys- 5 sets
    High Pec Deck
    120 x 9
    120 x 9
    120 x 9
    120 x 9
    120 x 9


    PURE F#$KING INSANITY!!!! I CANT STOP!!!!!


    Both arm Non supported SF Arm - Cable forearm (SF)- 10 sets of 10-50 reps
    Palms down
    50 x 22
    50 x 22
    50 x 22
    50 x 22
    50 x 22
    Palms up bicep fully shortened leaning back
    20 x 32
    20 x 32
    20 x 32
    20 x 32
    20 x 32


    EVERY F#$KING MUSCLE GETS HIT!!! I WANT EVERY F#$KING MUSCLE TO GROOOW!!!!


    Reverse curl with wrist extension- 3 sets
    40 x 10
    40 x 10
    40 x 10


    Tension Reps - Leg press calves- 15 sets
    Bent Leg Leg press calf press + KNOS (8-12 reps)
    4 plates x 10
    4 plates x 10
    4 plates x 10
    4 plates x 10
    4 plates x 10


    THAT IT...F#$K NO!!! IVE JUST BEGUN!!!


    Straight leg + KNOS (20-50 reps)
    2 plates x 24
    2 plates x 24
    2 plates x 24
    2 plates x 24
    2 plates x 24
    Loaded Stretch/Extreme Stretch
    Platform x 33
    30 second extreme stretch
    Platform x 33
    30 second extreme stretch
    Platform x 33
    30 second extreme stretch
    Platform x 33
    30 second extreme stretch
    Platform x 33
    30 second extreme stretch


    HEART OF A F#$KING BEAST!!!!


    Abs (10 count break between sets)- 10 sets
    Rope cable crunches (12-15 reps)
    80 x 12
    80 x 12
    80 x 12
    80 x 12
    80 x 12
    Straight leg platform raises to chest level
    9
    9
    9
    9
    9


    Timed Double DB wrist curls- 4 sets of 40-90 seconds
    Reverse
    15 x 50
    15 x 50
    Normal
    15 x 50
    15 x 50


    ARMS ARE BLOWING THE F#$K UP!!!!


    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: 221.4 lbs
    Macros: 340 P / 700 CHO / 210 F
    Started adding in calories on 4/12/14...slightly over 4 months later and I'm up around 20 lbs...gotta say...VERY pleased with how things are going! Never been this heavy in my life so it will be interesting to see the what the following months have to offer!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Out of all the preworkouts I've tried...this is STILL one of the BEST preworkouts in terms of overall energy and pump increases!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Been loving this AA intra! Going to be switching between AA and COR-BCAA soon!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: great flavor but really noticing no difference than a typical CM product


    HIT Supplements Protein
    Log: http://forum.bodybuilding.com/showth...hp?t=163693831
    Flavor: Waffles & Syrup
    Dosage: 4 scoops postworkout
    Form: Sludge
    Aroma: 5/10
    Mixability: 10/10
    Taste: 6/10
    Notes: The difference between sludge and shake is ridiculous..still not my favorite flavor but I don't hate it like the sludge
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  18. 8 Lower Weakpoint Day - Mobility Emphasis (Tension Reps on every set, 8-12 reps)
    *Lower body cell swelling and full body mobility and recovery emphasis


    Specific Warmup
    -Step mill 5 mins


    New programming...time to CRANK UP THE GAINZ!!! As I tend to gain size and strength extremely fast, I need to ensure my mobility and recovery take priority...a whole day devoted to lower body cell swelling work to minimize tissue damage as well as full body mobility and recovery is going to show EVEN MORE F#$KING GAINS!!!!


    Seated leg curls- 4 sets
    Leaning back
    50 x 10
    50 x 10
    Hunched Forward
    50 x 10
    50 x 10


    Close stance leg extensions- 4 sets
    Leaning back
    50 x 8
    50 x 8
    Hunched Forward
    50 x 8
    50 x 8


    HARD CONTRACTIONS!!! INSANE FOCUS!!!!!!


    Rotary Calf Press- 4 sets
    Legs straight
    50 x 8
    50 x 8
    Legs bent
    50 x 8
    50 x 8


    Abductor- 3 sets
    50 x 8
    50 x 8
    50 x 8


    MOVING BLOOD THRU EVERY DAMN MUSCLE IN MY LEGS!!! PUMPING THESE THINGS UP!!!!


    Adductor- 3 sets
    50 x 8
    50 x 8
    50 x 8


    SLDL (vary stance)- 4 sets
    315 x 30 second holds
    315 x 30 second holds
    315 x 30 second holds
    315 x 30 second holds


    focus on the contraction...focus on lengthening every muscle possible


    High Bar Squats- 4 sets
    315 x 30 second holds
    315 x 30 second holds
    315 x 30 second holds
    315 x 30 second holds


    High Bar Smith Machine Close Stance Squats- 3 sets
    315 x 30 second holds
    315 x 30 second holds
    315 x 30 second holds


    DEEPER!!! Opening up these hips like never before!!!!


    Banded Leg Extensions- 2 sets
    1.5 reps
    Purple bands + 10 x 8
    Purple bands + 10 x 8
    Purple bands + 10 x 8


    Banded Sumo Deadlifts- 2 sets
    Purple bands + bar x 8
    Purple bands + bar x 8


    MMC is outta this world!!!


    Hip Swings- 4 sets
    Sides
    12
    12
    Front to back
    12
    12


    Purple Band Work
    Supported squats
    8
    8
    Hips (bands on knees)
    30 seconds
    30 seconds
    Banded Bodyweight squats (bands over neck)
    10
    10


    bands for DAYS!!!!


    Ankle mobility work
    Forced Standing stretch
    20 seconds per leg
    20 seconds per leg
    *Other various banded ankle Mobility work


    DB rotator cuff work
    5 x 12
    5 x 12
    5 x 12


    hitting on EVERY angle of mobility!!!


    Band pull aparts
    12
    12
    12


    Bands shoulder mobility (moving overhead front to back)
    12
    12
    12


    *Full body rumble roller
    *Full body active stretching
    *Full body dynamic stretching


    This day IS going to pay off massively!!! This day IS GOING TO ALLOW ME TO GROW FASTER THAN EVER!!!!




    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: 340 P / 700 CHO / 210 F
    It is going to be very interesting to see how this addition to my programming aids my future gains! I am most likely going to adjust things here and there on this day but overall the general layout will be kept the same...lower body bloodflow work first followed by all my mobility work!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: DID NOT TAKE TODAY AS IT WAS NOT NECESSARY


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: This grape flavor is REALLY damn good!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: great flavor but really noticing no difference than a typical CM product


    HIT Supplements Protein
    Log: http://forum.bodybuilding.com/showth...hp?t=163693831
    Flavor: Waffles & Syrup
    Dosage: 4 scoops postworkout
    Form: Sludge
    Aroma: 5/10
    Mixability: 10/10
    Taste: 6/10
    Notes: Getting down into the ending of my tub...sad to report that Im looking forward to ending it...


    New Programming - 8 Day Split - Blood Swelling & Mobility Day
    [youtube]dlVrkV5jsjM[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  19. UPDATE


    Well, yesterday I moved in with the love of my life, Lindsey! The place is still all a mess and we have to finish everything but it feels incredible to have taken this step in my life with her! Right now at my work, we have shutdown the gym until the 2nd in order to paint, put in new flooring, new equipment, etc. Its been nice working so much there and I can't wait for the new changes!!! Given my work, current situation, and school schedule, I will most likely be taking a few days off from the gym in order to get my life in line! Will hopefully be able to go to a different local gym and hit up a few sessions until the 2nd but I plan on playing it as I go! ALSO, I begun my Research Methods in Health and Wellness class on monday and its INCREDIBLE! Still bouncing a few topics off my head on what topic I want to pursue...two ideas are:


    -Excessive Intake of Macronutrients
    -Micronutrient Timing and Dietary Needs


    Not sure but open to hear some of your ideas as well!
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  20. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bodyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    I SEE BLOOD!!!! I BRING FIRE!!!! IVE COME FOR DEATH!!!!


    Squats- 6 sets
    Warm ups (explosive concentrics)
    Bar x 6 paused
    135 x 3 paused
    225 x 2 paused
    315 x 1 paused
    405 x 1
    Singles Low Bar
    475 x 1
    475 x 1
    10 count Paused Low Bar
    415 x 1
    415 x 1
    High Bar Speed Work
    225 x 3
    225 x 3


    MORE!!! QUADS BLOWING OUTTA MY DAMN SWEAT PANTS!!!


    Sumo Deaifts- 6 sets
    Warm ups
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    Singles/Doubles/Triples
    485 x 3
    485 x 3
    Knee paused deadlifts
    415 x 1
    415 x 1
    Speed Conventional Work
    225 x 3
    225 x 3


    EASY SHYT!!! I WANT 600 FOR REPS!!!!


    Leg press quad sweep partials- 3 sets
    3 count pause in hole and 3 count squeeze at top
    22 plates + 2 25's x 4
    22 plates + 2 25's x 4
    22 plates + 2 25's x 4


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


    THIS IS MY DESTINY!!! I SEE FIRE!!!!


    Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
    Normal
    140 x 5
    145 x 2
    145 x 2
    5 count squeeze at peak contraction
    100 x 5
    105 x 2
    105 x 2


    Tension Reps - Leg press calf press legs straight- 10 sets of 3-6 reps
    Toes straight
    12 plates x 3
    12 plates x 3
    12 plates x 3
    12 plates x 3
    12 plates x 3


    MORE!!! IF WE'RE GUNNA DIE THEN WE'LL ALL DIE TOGETHER!!!


    Toes out
    12 plates x 3
    12 plates x 3
    12 plates x 3
    12 plates x 3
    12 plates x 3


    Smith machine seated calf press- 4 sets
    0:3:0:3 Tempo
    135 x 5
    185 x 5
    185 x 5
    185 x 5


    IM A KILLER...SO WTF AM I WAITING FOR!?!?!?! KILL IT!!!!!


    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
    95 x 4
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6


    MOTHERF#$KING 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
    Macros: 340 P / 700 CHO / 210 F
    After wearing the same sweat pants for about a year, I finally switched them up...and HOLY SH*T...my legs have SERIOUSLY grown!!!

    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: The pump...GOD DAMN!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: This grape flavor is REALLY damn good!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: great flavor but really noticing no difference than a typical CM product


    HIT Supplements Protein
    Log: http://forum.bodybuilding.com/showth...hp?t=163693831
    Flavor: Waffles & Syrup
    Dosage: 4 scoops postworkout
    Form: Sludge
    Aroma: 5/10
    Mixability: 10/10
    Taste: 6/10
    Notes: Tasting really isnt changing...its just ok but not waffles and syrup...only about 2-4 scoops left


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  21. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bodyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    I dont do this for anyone but myself...I do this because its my passion...I do this because I love it...EVERYDAY IM WORKING THAT MUCH HARDER TOWARDS REACHING MY GOALS!!! I REFUSE TO LOSE!!! I F#$KING REFUSE TO!!!!!!


    Intent Reps - Seated Leg Curls- 4 sets of 8-10 reps
    Feet close
    85 x 9
    85 x 9
    Feet wide
    85 x 9
    85 x 9


    Intent Reps - Extensions- 4 sets of 8-10 reps
    Feet close
    85 x 9
    85 x 9
    Feet wide
    85 x 9
    85 x 9


    MMC SHARPER THAN A F#$KING KNIFE!!! ITS TIME TO F#$KING SQUAT!!!!


    Intent Reps - Squats- 4 sets of 4-6 reps
    Low Bar Back
    435 x 4
    435 x 4
    Front (speed)
    230 x 4
    230 x 4


    INTENT REPS OVER 400 LBS?!?!?! WHO THE F#$K ELSE CAN DO THIS!!!!!


    Sumo Deadlifts- 4 sets
    Intent Reps (4-6 reps)
    470 x 4
    470 x 4
    10 count paused at knee reps (4-6 reps)
    335 x 4
    335 x 4


    EASY?? THATS F#$KING RIGHT!!! RUNNING DOWN 600 LBS!!!


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


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


    THIS IS MY F#$KING LEG PRESS!!! WHATS THAT?? PARTIALS DONT WORK??? TELL THAT TO MY F#$KING QUAD SWEEPS!!!! BRING IT B*TCH!!!!


    Single leg Slow Tempo Seated leg curls (other leg kept straight in front)- 3 sets of 6-10 reps per leg
    Left Leg
    55 x 10
    5 count break contracting quads
    60 x 4
    5 count break contracting quads
    60 x 4
    5 count break contracting quads
    Right Leg
    55 x 10
    5 count break contracting quads
    60 x 4
    5 count break contracting quads
    60 x 4
    5 count break contracting quads


    SQUEEEZE!!! STRETCH!!! FOCUS ON THE CONTRACTION!!!!


    Seated leg curls into isometric contraction- 3 sets
    90 x 7 into 10 second squeeze
    90 x 7 into 10 second squeeze
    90 x 7 into 10 second squeeze


    Timed leg press calf press- 4 sets of 20-40 seconds
    Legs straight toes straight
    8 plates x 30
    8 plates x 21
    Legs straight toes out
    8 plates x 21
    8 plates x 21


    BLEEED IT OUT!!!!


    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
    70 x 7
    70 x 7
    70 x 7
    70 x 7
    70 x 7
    70 x 7
    70 x 7
    70 x 7
    70 x 7
    70 x 7


    ARE YOU WATCHING THIS?! CAN YOU FEEL THE INTENSITY BURNING THRU EVERY REP?! I WONT BE STOPPED!!! I CANT BE STOPPED!!!!


    Fully Lengthened (until glutes hit heels) - Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 4 sets of 40-50 second sets
    Slow Negatives
    45 ps x 50
    45 ps x 50
    5 count squeeze at peak contraction
    35 ps x 7
    35 ps x 7


    Smith machine standing calf press- 3 sets of 30-50 seconds
    Intent Reps
    (straight) 2 plates x 50
    (out) 2 plates x 50
    (in) 2 plates x 50


    HOW BIG DO YOU WANNA BE?! HOW MUCH GREATNESS DO YOU CRAVE?! FOR ME...I F#$KING WANT IT ALL!!!!! GOING FOR BROKE!!!


    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: 340 P / 700 CHO / 210 F
    Its very interesting to see certain muscle groups growing in spurts...as we all know, growth is not linear, and its very interesting to me to see that although I am constantly slowly improving, there's weeks at a time whenever 1 muscle group just grows faster and this week its my legs. Closer and closer to getting my BPAK legs than EVER!!!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: I always hate seeing the bottom of tubs...makes me sad ;( C4 is just always spot on!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Recovery off the charts!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: this review will be...interesting


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  22. 4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press platform x 100
    -26 close grip pullups
    -db side lateral (40x20)


    INTENT IS THE NAME OF THE GAME!!! IM NOT STOPPING TILL IM DEAD!!!!


    Intent Reps - Flat BB CG press- 3-6 sets (autoregulate)
    Warm ups
    Bar x 12
    135 x 3
    225 x 2
    Normal (4-6 reps)
    265 x 4
    265 x 4
    265 x 4
    20 count pause
    225 x 5


    PRESSING THIS SHYT LIKE NOTHING!!! COME ON!!!!


    Cable flys- 5 sets of 6-10 reps
    Fully lengthened and shortened
    60 x 7
    60 x 7
    60 x 7
    60 x 7
    60 x 7


    ROUND FULL F#$KING CHEST!! I WANT INSAAANE THICKNESS!!!!


    Lat work- 12 sets
    Wide grip pull down into internal rotation
    200 x 7
    200 x 7
    200 x 7
    ISO rows
    6 plates x 4
    6 plates x 4
    6 plates x 4
    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
    (4-6 reps) 4 plates + 35 x 6
    (6-10 reps paused) 3 plates + 25 x 4
    (6-10 reps paused) 3 plates + 25 x 4
    Pulldowns (closer grip every set)
    150 x 10
    160 x 4
    160 x 4
    Single arm CTUT Kikel Rope pullovers
    30 x 8
    30 x 8
    30 x 8


    THESE LATS ARE BLOWING THE F#$K UP!!!


    Intent Reps - single arm Cable rear delts- 4 sets
    Paused Reps - Neutral Grip straight arm circuit
    Pulling straight
    20 x 9
    20 x 9
    Face pulls
    80 x 7
    80 x 7


    DB Side laterals- 4 sets
    Normal (4-10 reps)
    90 x 9
    90 x 9
    SF standing slight pause at top of every rep
    60 x 10
    65 x 4


    MORE BLOOD!!! MORE PAIN!!!


    Single arm db underhand front raise constant circuit (holding both entire time)- 3 sets of 4-10 reps
    40 x 5
    40 x 5
    40 x 5


    1.5 rep shortened - rope pressdowns- 4 sets
    70 x 5
    70 x 5
    70 x 5
    70 x 5


    FURIOUS INTENTIONS!!! KILLING EVERY F#$KING REP!!!!


    Cable bar Curl- 4 sets (30-50 seconds)
    Infront of body
    30 x 42
    30 x 42
    Twisting (reps)
    70 x 7
    70 x 7


    Db behind head extension- 5 sets
    45 x 7
    45 x 7
    45 x 7
    45 x 7


    SQUEEZE UNTIL THE MUSCLE EXPLODES!!! NONSTOP INTENSITY!!!!


    SF Twisting db curls into hammer- 4 sets of 6-10 reps
    30 x 10 into 30 x 10
    35 x 4 into 35 x 4
    35 x 4 into 35 x 4
    35 x 4 into 35 x 4


    DB shrugs- 2 sets of 40-70 seconds
    NON STRAPPED
    50 x 60
    50 x 60


    STOP STARING!!! WORK F#$KING HARDER!!!!


    Cable side delt- 2 sets
    Above head
    10 x 8 paused reps
    10 x 8 paused reps


    Arm Growth Superset - Two finger rope pulldowns into strict barbell curls- nonstop circuit of 4-8 reps per
    60 x 10 into 65 x 10
    60 x 10 into 65 x 10
    60 x 10 into 65 x 10
    60 x 10 into 65 x 10
    60 x 10 into 65 x 10


    MORE!!! MORE!!! ALWAYS PUSH IT MORE!!!!


    Timed db wrist curls- 4 sets of 20-50 seconds
    Reverse
    20 x 22
    20 x 22
    Normal Thumbless
    30 x 24
    30 x 24


    Platform Hanging leg raises (quads to chest/toes above eyes) 3 sets
    8
    8
    8


    CRUSH IT!!!


    Bent over rope cable crunches- 5 sets
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10


    MASS APPEAL!!!


    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: 340 P / 700 CHO / 210 F
    Not much to report! Everything just keeps going GREAT and I'm working harder than ever!


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: LAST SERVING TOMORROW!!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Recovery off the charts!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: REVIEW COMING SOON!!!


    Cellucor Chocolate Chip Cookie Dough Protein

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  23. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
    *Tension Reps = focus on squeeze and stretch


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bodyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    SQUATS AND DEADLIFTS FOR DAYZZ!!! LETS F#$KING GROW!!!


    Squats- sets of 8
    405 x 8
    405 x 8
    405 x 8
    405 x 8
    405 x 8
    405 x 8


    6 F#$KING SETS!!! I WANT MORE!!!!


    Deadlifts- set of 8
    405 x 8
    405 x 8
    405 x 8
    405 x 8
    405 x 8
    405 x 8


    CAN YOU HANDLE THAT?! TURN UP THE F#$KING INTENSITY MOTHERF#$KER!!!


    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps
    12 plates x 68
    12 plates x 68
    12 plates x 68
    12 plates x 68 into isohold x 60 seconds


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


    CRUSH IT!!! KILLER!!! IM ON A WHOLE NEW LEVEL!!!!


    Bent Leg Press calf press- 4 sets
    Toes straight (12-20 reps)
    6 plates x 24
    6 plates x 24
    Toes out (20-50 reps)
    6 plates x 24
    6 plates x 24


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


    THREW UP TWICE...I DONT GIVE A F*CK!!!! TAKE IT ALL!!! ILL NEVER STOP PUSHING!!!


    Seated leg curls- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    55 x 11
    55 x 11
    55 x 11
    55 x 11
    55 x 11
    Intraset stretches
    55 x 11
    Extreme seated stretch (30 s)
    55 x 11
    Extreme seated stretch (30 s)
    55 x 11
    Extreme seated stretch (30 s)
    55 x 11
    Extreme seated stretch (30 s)


    THIS CANT BE ALL YOUVE GOT!!! YOU'VE GOTTA DO MUCH BETTER THAN THAT!!!


    Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    55 x 11
    55 x 11
    55 x 11
    55 x 11
    55 x 11
    Intraset stretches
    55 x 11
    Extreme seated stretch (30 s)
    55 x 11
    Extreme seated stretch (30 s)
    55 x 11
    Extreme seated stretch (30 s)
    55 x 11
    Extreme seated stretch (30 s)


    GROWTH!! PAIN!!! INSANITY!!!


    Rotary Calf Press- 6 sets of
    10-12 reps
    Normal (10 count break between sets)
    70 x 17
    70 x 17
    70 x 17
    70 x 17
    70 x 17
    70 x 17


    Close stance leg press challenge set- 1 set to absolute failure
    6 plates x 4 mins into standing isometric squeeze x 40 seconds


    MOTHERF%&KING KING OF THIS IRON THRONE!!!


    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: 340 P / 710 CHO / 220 F
    Slight bump in macros and I'll be weighing in tomorrow! Legs blowing up! Work is busier than ever! I honestly can't stop sweating though...hate it...I wake up in the middle of the night drenched in sweat, all day I sweat, I just cant stop sweating AND now I need to powder my adductors or else my legs rub together all day...


    SUPPLEMENT LOGS
    PREWORKOUT BATTLES!!!!
    RCSS Myo Blitz (Watermelon Rage) + Stacked N.O. VS Cellucor C4 (Pineapple)
    VS
    Product Used: Cellucor C4
    Dosage: 2 scoops
    Battle Protocol: As I have the RCSS stack to log, I will be switching up the entire battle protocol and will log this stack for the entire duration before going back to Cellucor C4 to give this battle a different evaluation
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: ALL DONE!!! Final review...GUNNA BE A SICK BATTLE REVIEW!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Cellular hydration has been HIGHER than ever!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: I forgot I packed a small ziplock baggie full of this creatine while I was traveling so looks like I have a few more days left before this review!
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  24. 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 (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press platform x 100
    -26 close grip pullups
    -db side lateral (40x20)


    HAD MY UPPER HYPERTROPHY WORKOUT LESS THAN 10 HOURS BEFORE THIS ONE??? THATS F#$KING RIGHT...THIS IS HOW I ROLL...THIS IS HOW I GROW...THIS IS WHAT I F#$KING LOVE!!!


    CTUT Bench- 4 sets dropping a plate each time for as many reps as possible
    275 x 9
    225 x 26
    135 x 63
    Bar x 114


    Cable flys- 6 sets
    Upper chest cable flys (lvl 8, 20-30 reps)
    30 x 30
    40 x 20
    40 x 20
    Cable bear hugs w/intraset stretch (10-12 reps, lvl 10)
    30 x 15
    Extreme Stretch (30 s)
    30 x 15
    Extreme Stretch (30 s)
    30 x 15
    Extreme Stretch (30 s)


    TANK!!! TEARING THIS SHYT UP!!!!


    Ultra wide grip pulldowns (fully shortened)- 7 sets
    20-30 reps
    150 x 24
    150 x 24
    Tension Reps - Wide Grip 50-70 seconds
    90 x 58
    90 x 58
    SF Rope pullovers - Loaded Stretch
    30 x 10
    30 count hard stretch
    30 x 10
    30 count hard stretch
    30 x 10
    30 count hard stretch


    MORE BLOOOOD!!!! ITS NOT BECAUSE OF MONEY!!!


    SF T Bar Rows- 3 sets
    2 plates x 28
    2 plates x 28
    2 plates x 28


    Side laterals- 6 sets
    K Style Forced reps (20-30 reps)
    75 x 22
    75 x 22
    Single arm Cable
    20 x 11
    20 x 11
    Timed
    35 x 33
    35 x 33


    PURE F#$KING CRAZY BLOOD SPITTING INTENSITY!!!


    Facepulls (above head)- 4 sets
    30 x 22
    30 x 22
    30 x 22
    30 x 22


    Underhand DB front raise- 3 sets of 8-12 reps
    Isometric squeeze after set
    30 x 8
    30 x 8
    20 x 30 into Hard squeeze x 20 count


    IT IS HARDCORE!!!!


    Paused Cable rope triceps (life fitness machine)- 6 sets of 15-20 reps
    Pressdowns
    60 x 26
    60 x 26
    60 x 26
    Behind pulling from bottom
    20 x 17
    Extreme Stretch (30 s)
    20 x 17
    Extreme Stretch (30 s)
    20 x 17
    Extreme Stretch (30 s)


    NOT STOPPING TILL MY ARMS F#$KING FALL OFF!!!!


    Pulldowns- 5 sets
    Rope Occlusion
    70 x 20 12 12 12
    Underhand bar
    40 x 27
    40 x 27
    Neutral bar
    40 x 27
    40 x 27


    MORE!!!


    Curls- 5 sets
    DB Preacher Occlusion
    25 x 20 16 16 16
    DB Normal
    40 x 13
    Single arm Hammer
    35 x 26
    Both arm tension db curls
    15 x 36
    15 x 36


    NEVER BACKING DOWN!!! YOU CANT HANDLE THIS PAIN!!!


    DB trap shrugs- 2 sets of 70-90 seconds
    30 x 72
    30 x 72


    Bosu Ball Platform leg raises to chest- 3 sets
    12
    12
    12


    BIGGER THAN A MAC TRUCK!!!! BRING IT ON!!!!


    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    110 x 9
    10 count break
    110 x 9
    10 count break
    110 x 9
    Side speed reps (30-50 reps, one side at a time)
    70 x 22
    Front speed
    70 x 22


    FINISH IT!!! KILLL IT!!! F#$KING CRUSH IT!!!


    Timed Overhand DB wrist curls into underhand- 1 set of 50-70 seconds
    15 x 58 58


    Overhand reverse wrist curls w/ extension- 3 sets
    45 x 12
    45 x 12
    45 x 12


    FREAKY F#$KING MUSCLE MASS!!!


    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: 225.4 lbs
    Macros: 340 P / 710 CHO / 220 F
    Its extremely interesting to see how much my weight can fluctuate. I've found that my weight will not change for weeks at a time and then a big jump before staying the same for a few couple weeks...very interesting


    SUPPLEMENT LOGS


    PREWORKOUT BATTLE REVIEW OF RCSS STACK VS CELLUCOR C4 COMING SOON!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Cellular hydration has been HIGHER than ever!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Great flavor but as for the effects, I have not really seen much of a change from a typical creatine supplement
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  25. 7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)


    Specific Warmup
    -5 mins stepmill
    -hip openers
    -cable crunches 130 x 14
    -db side laterals 15 x 20
    -db rear delt flys 15 x 20
    -close grip pullups x 30
    -hip openers
    -wide grip pullups x 10


    "IM THE BEST EVER!!! IM THE MOST BRUTAL, THE MOST VICIOUS, AND THE MOSTH RUTHLESS CHAMPION THERES EVER BEEN!!!"-Mike Tyson


    **short rest periods under 60 seconds**


    *Activation (bring blood into targeted areas and make sure muscles are firing properly)*


    DB activation - curls into extensions- 3 sets of 10 reps
    15 x 10 10
    15 x 10 10
    15 x 10 10


    EXPLOSIVE REPS - dips ss rope curls (forced partials if needed in order to progress every session)- Work up to 10 sets of 30 reps
    +40 x 30 into 40 x 30
    +40 x 30 into 40 x 30
    +40 x 30 into 40 x 30
    +40 x 30 into 40 x 30
    Bodyweight x 100 partials
    *Dips = 120 total reps each exercise (4 sets of 30)


    TYSON LIKE FURY!!! IVE ALWAYS EMULATED HIS WORK ETHIC!!! I'VE ALWAYS KNOWN MY GREATNESS!!! LETS F#$KING BLEED!!!


    Single arm Overhead DB extensions- 3 sets of 4-10 reps
    Paused at tops and bottoms (don't lockout completely at top)
    30 x 6
    30 x 6
    30 x 6


    Tension Reps - 3 Way bar pulldowns- 3 sets of 12-20 reps
    (0H) 50 x 18
    (N) 40 x 16
    (UH) 40 x 16


    STOMPING AROUND THIS GYM!! SPITTING OUT RESULTS!!!


    SF Crossbody Single arm overhead crossbody extensions ss single rope pressdown- 3 sets if 10-20 reps per
    20 x 18 into 10 x 18
    20 x 18 into 10 x 18
    20 x 18 into 10 x 18


    DB Hammer curls- 3 sets of 2-6 reps
    75 x 4
    75 x 4
    75 x 4


    CAN YOU HANDLE IT? CAN YOU KEEP UP?! CAN YOU TAKE THE F#$KING PAIN!!!!


    Tension Reps - Cable bar curls- 4 sets of 12-15 reps
    Pulling from bottom
    50 x 18
    50 x 18
    Pulling from top (20-30 reps)
    (CG) 40 x 22
    (WG) 40 x 22


    Singled arm db preacher curls ss thumbless hammer- 3 sets of 10-20 reps per
    35 x 17 17
    35 x 17 17
    35 x 17 17


    IN MY ZONE!!! ON MY F#$KING LEVEL!!!


    Cable flys- 10 sets
    High (level 9, 20-30 reps, elbows bent)
    30 x 30
    40 x 21
    40 x 21
    40 x 21
    40 x 21
    Tension Reps - Reverse side lateral flys (arms straight pulling down)
    20 x 20
    20 x 20
    20 x 20
    20 x 20
    20 x 20


    TEETH LIKE A BEAST!! TEARING F#$KING FLESH!!!


    Both arm Non supported SF Arm - Cable forearm (SF)- 10 sets of 10-50 reps
    Palms down
    50 x 24
    50 x 24
    50 x 24
    50 x 24
    50 x 24
    Occluded Palms up bicep fully shortened leaning back
    20 x 34
    20 x 34
    20 x 34
    20 x 34
    20 x 34


    BLEED IT OUT!!!! I NEED MORE!!! BEAST!!!!!


    Reverse curl with wrist extension- 2 sets
    40 x 14
    40 x 14


    Tension Reps - Leg press calves- 18 sets
    Bent Leg Leg press calf press + KNOS (8-12 reps)
    4 plates x 11
    4 plates x 11
    4 plates x 11
    4 plates x 11
    4 plates x 11
    Standing squating smith machine bent calf press + KNOS (12-5 reps)
    0 x 12
    0 x 12
    0 x 12
    0 x 12
    0 x 12
    Straight leg + KNOS (20-50 reps)
    2 plates x 28
    2 plates x 28
    Occluded
    2 plates x 20
    2 plates x 20
    2 plates x 20
    Bodyweight standing Loaded Stretch/Extreme Stretch
    36
    30 second extreme stretch
    36
    30 second extreme stretch
    36
    30 second extreme stretch


    NOT ENOUGH VOLUME!! NOT ENOUGH GROWTH!!!


    Abs (10 count break between sets)- 10 sets
    Rope cable crunches (12-15 reps)
    80 x 13
    80 x 13
    80 x 13
    80 x 13
    80 x 13
    Straight leg platform raises to chest level
    10
    10
    10
    10
    10


    YOU CANT HANDLE THIS GROWTH!!! YOUR BONES WOULD BREAK!!! I JUST GET F#$KING STRONGER!!!


    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: 340 P / 710 CHO / 220 F
    WIDTH...looks like some new additions to my supplementation will be coming soon! EXCITED!!!


    SUPPLEMENT LOGS


    PREWORKOUT BATTLE REVIEW OF RCSS STACK VS CELLUCOR C4 COMING SUNDAY!!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Cellular hydration has been HIGHER than ever!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Great flavor but as for the effects, I have not really seen much of a change from a typical creatine supplement
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  26. 8 Lower Weakpoint Day - Mobility Emphasis (Tension Reps on every set, 8-12 reps)
    *goal of this workout is increased blood flow and MMC with minimal tissue damage (cell swelling and mobility emphasis)


    Specific Warmup
    -Step mill 5 mins


    ACTIVE RECOVER DAY!!! GROWTH DAY!!! BRING ON THE F#$KING TENSION!!!!


    Seated leg curls- 4 sets
    Leaning back
    50 x 11
    50 x 11
    Hunched Forward
    50 x 11
    50 x 11


    Close stance leg extensions- 4 sets
    Leaning back
    50 x 9
    50 x 9
    Hunched Forward
    50 x 9
    50 x 9


    PUMPING BLOOD LIKE NO OTHER!!!


    Rotary Calf Press- 4 sets
    Legs straight
    50 x 9
    50 x 9
    Legs bent
    50 x 9
    50 x 9


    Abductor- 3 sets
    50 x 9
    50 x 9
    50 x 9


    HARD STRETCH!!! HARDER F#$KING SQUEEZE!!!!


    Adductor- 3 sets
    50 x 9
    50 x 9
    50 x 9


    Squats- 4 sets
    Low Bar
    3 plates x 10 second holds
    3 plates x 10 second holds
    High Bar
    1 plate x 15 second holds
    1 plate x 15 second holds


    FOCUSING ON CONSTANT CONTRACTIONS IN THE HOLE WITH PERFECT BODY POSITIONING!! NOW THE BLOOD IS FLOWING!!!!


    SLDL (vary stance)- 4 sets
    1 plate x 15 second holds
    1 plate x 15 second holds
    1 plate x 15 second holds
    1 plate x 15 second holds


    High Bar Smith Machine Close Stance Squats- 3 sets
    Bar x 31 second holds
    Bar x 31 second holds
    Bar x 31 second holds


    OPENING THIS HIPS UP!!! BRING ON THE GAAAINZ!!!


    Hip Swings- 4 sets
    Sides
    12
    12
    Front to back
    12
    12


    Purple Band Work
    Supported squats
    8
    8
    Hips (bands on knees)
    30 seconds
    30 seconds
    Banded Bodyweight squats (bands over neck)
    10
    10


    EVERY TYPE OF MOBILITY WORK YOU KNOW!!! I WANT IT ALL!!!!


    Ankle mobility work
    Forced Standing stretch
    20 seconds per leg
    20 seconds per leg


    *Various banded ankle Mobility work


    DB rotator cuff work
    5 x 13
    5 x 13
    5 x 13


    NO F#$KING WEAK LINK IN THIS CHAIN!!! UNBREAKABLE!!!!


    Band pull aparts
    13
    13
    13


    Bands shoulder mobility (moving overhead front to back)
    13
    13
    13


    *Splits (side and front), hip mobility, ankle mobility, elbow mobility, shoulder, mobility work
    *Full body rumble roller


    EVERY. F#$KING. DAY. COUNTS.



    Training, Nutrition, Supplementation Adjustments, & Physique Notes
    Weight: ???? lbs
    Macros: 340 P / 710 CHO / 220 F
    Experimenting with different forms of recovery and mobility work....trying to really nail down what my body needs


    SUPPLEMENT LOGS


    PREWORKOUT BATTLE REVIEW OF RCSS STACK VS CELLUCOR C4 COMING SUNDAY!!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Cellular hydration has been HIGHER than ever!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Great flavor but as for the effects, I have not really seen much of a change from a typical creatine supplement


    Weekly Offseason Vlog #4
    [youtube]http://www.youtube.com/watch?v=wBbfdBNM3Bw[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  27. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bodyweight squats
    -11 WG pullups
    -db rear delt (20x20)


    NO ONE ELSE DOES THIS!!! NOBODY ELSE CAN HANDLE THIS!!! NO ONE ELSE CAN DO WHAT I DO!!!!

    Squats
    Warm ups (explosive concentrics)
    Bar x 6 paused
    135 x 3 paused
    225 x 2 paused
    315 x 1 paused
    405 x 1
    455 x 1
    475 x 1
    Singles Low Bar (slow concentrics)
    495 x 1
    495 x 1
    495 x 1


    EASIEST F@&KING REPS OF MY LIFE!! FELT LIKE A F@$KING WARM UP!!!

    Sumo Deaifts
    Warm ups
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    Singles/Doubles/Triples
    495 x 3
    495 x 3
    495 x 3


    MORE F@&KING WARMUPS WITH 5 PLATES!? EASY F@$KING WORK!!!

    Leg press quad sweep partials- 3 sets
    3 count pause in hole and 3 count squeeze at top
    22 plates + 2 35's x 3
    22 plates + 2 35's x 3
    22 plates + 2 35's x 3


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


    BIG RAMY QUAD SWEEPS!!! COME ON!!!

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
    Normal
    145 x 4
    145 x 4
    145 x 4
    5 count squeeze at peak contraction
    105 x 3
    105 x 3
    105 x 3


    THE BEAST HAS BEEN UNLEASHED!!!

    Tension+Overreaching Reps - Leg press calf press legs straight- 10 sets of 3-6 reps
    Toes straight
    12 plates x 4
    12 plates x 4
    12 plates x 4
    12 plates x 4
    12 plates x 4


    I CRAVE BLOOOD!!! I NEED RESULTS!!!!

    Toes out
    12 plates x 4
    12 plates x 4
    12 plates x 4
    Toes In
    12 plates x 4
    12 plates x 4


    Completely bent leg calf press- 4 sets
    6 plates x 5
    6 plates x 5
    6 plates x 5
    6 plates x 5


    MORE F@$KING INSAAANITY!!!

    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
    95 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5


    6 PLATE SQUAT AND DEADLIFT ARE WITHIN MY F@&KING GRASP!!! I NEED TO HIT THEM!!! I WONT STOP TILL I F@&KING HIT THEM!!! I CANT BE STOPPED!!! I REFUSE TO F@&KING LOSE!!!!!!!

    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: 340 P / 710 CHO / 220 F
    Experimenting with different forms of recovery and mobility work....trying to really nail down what my body needs


    SUPPLEMENT LOGS


    PREWORKOUT BATTLE REVIEW OF RCSS STACK VS CELLUCOR C4 AND FULL DAY OF EATING COMING TOMORROW!!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Cellular hydration has been HIGHER than ever!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Great flavor but as for the effects, I have not really seen much of a change from a typical creatine supplement


    5 Plate Squat Easy Enough? (RPE 5? Depth Check?)
    [youtube]http://www.youtube.com/watch?v=NfCpJVAzNRo[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  28. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press platform x 100
    -26 close grip pullups
    -db side lateral (40x20)


    NEW BENCH AT MY GYM!!! IM BEYOND EXCITED TO BREAK THIS F#$KER IN!!!! LETS GO WITH 10 F#$KING SINGLES!!! I WANT 3 PLATES ON EVERY SET!!! I WILL GET 10 F#$KING SINGLES!!! LETS GO!!!!


    High cable bar curls- 3 sets
    Paused reps
    60 x 4
    60 x 4
    60 x 4


    Flat Bench
    Warm ups
    Bar x 6
    135 x 3
    225 x 3
    275 x 1
    Working Sets (no pauses)
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 10 count pause FAIL
    *225 x 2 30 count pauses


    FIRST REP I'VE FAILED IN FOR WHAT SEEMS AN ETERNITY!! I WILL HIT A 3 PLATE 30 COUNT PAUSED BENCH!!! F#$KING WATCH ME!!!!


    K Pendlay Rows- 3 sets
    320 x 4
    320 x 4
    320 x 4


    Lat Pulldown- 4 sets
    LF Fully Lenthened
    Stack + 5 x 4
    Stack + 5 x 4
    Stack + 5 x 4
    Stack + 5 x 4


    LOOSE FORM FULLY LENGTHENED PULLDOWNS FOR HUGE F#$KING LATS!!! BRING IT!!!


    Cable flys- 5 sets of 3-5 reps
    Both arms using 1:2:1 Tempo (lvl 8)
    60 x 5
    60 x 5
    60 x 5
    60 x 5
    60 x 5


    CG Pulldowns- 4 sets of 2-5 reps
    Pulldowns
    210 x 4
    210 x 4
    Lat stretchers
    150 x 4
    150 x 4


    IF THIS IS GOING TO END IN FIRE THAN WE'LL ALL BURN TOGETHER!!!


    Paused Rope Face pulls above head- 4 sets
    100 x 4
    100 x 4
    100 x 4
    100 x 4


    Single cable rear delts- 3 sets
    30 x 3
    30 x 3
    30 x 3


    BLOOOD BLOOOD MONEY!!!!! I KILL CAUSE IM HUNGRY!!!!


    DB Side laterals- 3 sets of 2-10 reps
    LF Standing DB
    100 x 6
    100 x 6
    100 x 6


    Slow Tempo - Weighted dips- 2 sets of 2-5 reps
    Pause at tops and bottoms
    +2 plates + 10 x 4
    +2 plates + 10 x 4


    GIVE ME MORE OF A CHALLENGE!!! THEY SAID I WAS WEAK!!! SO I CANT STOP TRAINING!!!!!


    DB single arm underhand front raises (holding db straight)- 3 sets of 2-5 reps
    SF Alt
    45 x 3
    10 count contraction
    45 x 3
    10 count contraction
    45 x 3
    10 count contraction


    Fully Lengthened Bar Cable pressdowns- 8 sets
    Underhand
    70 x 5
    70 x 5
    70 x 5
    70 x 5
    Overhand
    90 x 5
    90 x 5
    90 x 5
    90 x 5


    IS THAT ENOUGH!?!?!? CAN YOUR BODY EVEN HANDLE ANYMORE?!?!?!


    NON STRAPPED Forced Reps - Biceps- 3 sets of 2-5 reps per arm
    Short rest times
    65 x 2
    65 x 2
    65 x 2


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


    IM THE MOTHERF#$KIN DARK HORSE!!! NO ONE IS GOING TO SEE ME COMING!!!


    5 count squeeze db shrugs- 2 sets
    70 x 6
    10 count hanging at sides
    70 x 6
    10 count hanging at sides
    70 x 6


    Platform Hanging leg raise- 4 sets
    +5 x 5
    +5 x 5
    +5 x 5
    +5 x 5


    SIT BACK AND WATCH ME BURN THIS CITY TO THE F#$KING GROUND!!!


    Rope cable crunches- 3 sets of 30-50 seconds
    80 x 37
    80 x 37
    80 x 37


    BB wrist curls (on knees)- 6 sets of 5-12 reps
    Slow Tempo Reverse
    45 x 10
    45 x 10
    45 x 10
    Slow Tempo Normal
    115 x 10
    115 x 10
    115 x 10


    I WILL COME OUT OF NO WHERE!!! OFFSEASON...CONTEST PREP...SHOW DAY...REST DAY...I'LL ALWAYS BE DOING WHAT YOU CANT!!!!


    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: 340 P / 710 CHO / 220 F
    THAT BENCH!!! After the 7th sets the reps started to get harder...the 9th and 10th set (video) form wasnt the best but its a work in progress!


    SUPPLEMENT LOGS


    PREWORKOUT BATTLE REVIEW OF RCSS STACK VS CELLUCOR C4 TODAY!!!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: Cellular hydration has been HIGHER than ever!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Great flavor but as for the effects, I have not really seen much of a change from a typical creatine supplement


    Bench 315x1x10 - 10th Set
    [youtube]http://www.youtube.com/watch?v=SbLc7DJnB3I[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  29. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)


    LB Hybrid Warm Up
    -5 min step mill
    -20 count hip openers
    -cable crunch (100x22)
    -11 WG pullups
    -walking leg stretches
    -11 WG pullups
    -leg swings
    -11 WG pullups
    -11 Bodyweight squats
    -11 WG pullups
    -db rear delt (20x20)
    -arm superset


    F#$K UPPERBODY!!! I WANT THE LEGZ OF A F#$KIN GOD!!! ALL I CRAVE IS MASSIVE LEGS!!! I WANT ALL OF MY MASS THERE!!! I F#$KING CRAVE IT!!! I WILL NOT FAIL!!!!!


    Intent Reps - Seated Leg Curls- 4 sets of 8-10 reps
    Feet close
    85 x 10
    85 x 10
    Feet wide
    85 x 10
    85 x 10


    Intent Reps - Extensions- 4 sets of 8-10 reps
    Feet close
    85 x 10
    85 x 10
    Feet wide
    85 x 10
    85 x 10


    LEGS F#$KING PUMPED UP!! TIME TO START THE REAL WORK!!!!


    Intent Reps - Squats- 4 sets of 4-6 reps
    Low Bar
    440 x 4
    440 x 4
    Front
    235 x 4
    235 x 4


    Sumo Deadlifts- 4 sets
    Intent Reps (4-6 reps)
    475 x 4
    475 x 4
    10 count paused at knee reps (4-6 reps)
    335 x 6
    335 x 6


    YOU CANT HANDLE THAT MUCH WEIGHT!!! YOU CANT KEEP UP AT THIS PACE!!!


    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    12 plates x 10
    14 plates x 5
    14 plates x 5


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


    F#$KING UP EVERY SET!!! NONSTOP!!!


    Single leg Slow Tempo Seated leg curls (other leg kept straight in front)- 3 sets of 6-10 reps per leg
    Left Leg
    60 x 5
    5 count break contracting quads
    60 x 5
    5 count break contracting quads
    60 x 5
    5 count break contracting quads
    Right Leg
    60 x 5
    5 count break contracting quads
    60 x 5
    5 count break contracting quads
    60 x 5
    5 count break contracting quads


    CRUSHER!!!! BONECRUSHER!!!


    Seated leg curls into isometric contraction- 3 sets
    90 x 8 into 10 second squeeze
    90 x 8 into 10 second squeeze
    90 x 8 into 10 second squeeze


    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
    70 x 8
    70 x 8
    70 x 8
    70 x 8
    70 x 8
    70 x 8
    70 x 8
    70 x 8
    70 x 8
    70 x 8


    I CRAVE BLOOOOOOOD!!!! I NEED THE KILL!!! THE HUNGER WONT GO AWAY!!!!


    Fully Lengthened (until glutes hit heels) - Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 4 sets of 30-50 second sets
    Slow Negatives
    50 ps x 30
    50 ps x 30
    5 count squeeze at peak contraction
    35 ps x 8
    35 ps x 8


    Smith machine standing calf press- 3 sets of 30-50 seconds
    Intent Reps
    (straight) 235 x 30
    (out) 235 x 30
    (in) 235 x 30


    Timed leg press calf press- 4 sets of 20-40 seconds
    Legs straight toes straight
    8 plates x 22
    8 plates x 22
    Legs straight toes out
    8 plates x 22
    8 plates x 22


    HEART OF A F#$KING 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
    Macros: 340 P / 710 CHO / 220 F
    Forgot to weigh in so I will end up just doing it tomorrow. It does seem that lately I've been adding weight relatively fast after many weeks of weight staying extremely stagnant for the most part. Will be interesting!


    SUPPLEMENT LOGS


    Looking for a new preworkout currently...have some recommendations but trying to get a wide list to try and review!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: did not use today
    OR
    Cellucor COR BCAA - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: WOW did I forget how much I like this intraworkout!!!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Few more servings...full review soon!


    Full Day of IIFYM, Flexible Dieting, and Clean Eating 2 - (340 P, 710 CHO, 220 F)

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB

  30. 4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM)


    UB Hybrid Warm Up
    -5 mins stepmill
    -20 count hip openers
    -hanging leg raises CTUT (26)
    -26 close grip pullups
    -walking leg stretches
    -26 close grip pullups
    -8 to 14 hip swings
    -26 close grip pullups
    -close stance leg press platform x 100
    -26 close grip pullups
    -db side lateral (40x20)
    -arm superset


    F&CK THE JAWS OF LIFE IM F@$KIN KILLIN IT!!!!

    Intent Reps - Flat BB Bench- 3-6 sets (autoregulate)
    Warm ups
    Bar x 12
    135 x 3
    225 x 2
    Normal (4-6 reps)
    275 x 4
    275 x 4
    10 count paused on chest
    245 x 4
    245 x 4


    I WANT 3 PLATE PAUSES!!! MY HUNGER HAS JUST BEGUN!!!!

    Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)- 3 sets of 4-10 reps
    5 plates x 4
    5 plates x 4
    (paused) 4 plates x


    Cable flys- 4 sets of 6-10 reps
    Fully lengthened and shortened
    60 x 10
    60 x 10
    70 x 4
    70 x 4


    FURIOUS INTENTIONS!!!! LET THE ANIMAL LOOSE!!!!

    Intent Reps - single arm Cable rear delts- 4 sets
    Paused Reps - Neutral Grip straight arm circuit
    Pulling straight (lvl 9)
    30 x 4
    30 x 4
    1.5 reps - Pulling from top
    20 x 8
    20 x 8


    Lat Work- 8 sets
    SF Wide grip pulldown (to eye level)
    150 x 10
    170 x 10
    Intent Reps - Facing Out Ultra Wide Grip Pulldown (fully shortened, 2 count contraction)
    130 x 4
    10 count stretch
    130 x 4
    10 count stretch
    130 x 4
    Single arm CTUT Rope pullovers
    40 x 4
    40 x 4
    40 x 4


    PURE F@$KING MURDERING THIS SESSION!!!!! I CAN'T CONTROL MYSELF!!!

    DB Side laterals- 6 sets
    Normal (4-10 reps)
    90 x 9
    90 x 9
    SF standing slight pause at top of every rep
    65 x 6
    65 x 6
    K DB Tension (30-50 seconds)
    30 x 30
    30 x 30


    PAAAAIN!!!!! INSANITY!!!!!!

    DB front raise constant circuit (holding both entire time)- 3 sets of 4-10 reps
    45 x 4
    45 x 4
    45 x 4


    1.5 rep shortened - rope pressdowns- 4 sets
    70 x 8
    70 x 8
    70 x 8
    70 x 8


    NOBODY CAN DO WHAT I DO!!!! I F@$KING DARE YOU TO!!!!

    Cable bar Curl- 4 sets (30-50 seconds)
    Infront of body
    30 x 50
    40 x 30
    Twisting DB (reps)
    40 x 4
    40 x 4


    Db behind head extension- 5 sets
    45 x 10
    50 x 5
    50 x 5
    50 x 5


    THIS IS WHAT TRUE BEASTS DO!!!!!! KILL!!!!!!

    SF Twisting db curls into hammer- 4 sets of 6-10 reps
    Single arm circuit
    40 x 5 into 40 x 5
    40 x 5 into 40 x 5
    40 x 5 into 40 x 5
    40 x 5 into 40 x 5


    Delt/Trap Tie Superset- 3 sets
    CTUT, tension reps
    25 x 10
    30 x 7
    30 x 7


    LET MY DARK PASSENGER OUT!! HE NEEDS TO FEED!!!!

    Arm Growth Superset - bar pressdowns into high bar curls to above head- AMSAP
    70 x 10 10
    70 x 10 10
    70 x 10 10
    70 x 10 10
    70 x 10 10


    Timed db wrist curls- 4 sets of 20-50 seconds
    Reverse
    20 x 26
    20 x 26
    Normal
    30 x 30
    30 x 30


    SLAMMING EVERY PIECE OF IRON ONTO THE FLOOR LIKE A F@&KING BATTLEFIELD!!!!!

    Platform Hanging leg raises (quads to chest/toes above eyes) 3 sets
    8
    8
    8


    Bent over rope cable crunches- 5 sets
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5


    KING OF THIS IRON THRONE!!!!

    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: 340 P / 710 CHO / 220 F
    Absolutely no complains! Life is perfect and I just keep not only working harder everyday BUT I'm getting BETTER at working harder by working smarter. Outworking everyone in the classroom...outworking everyone in the work space....outworking everyone in relationships...outworking everyone in the gym


    SUPPLEMENT LOGS


    Looking for a new preworkout currently...have some recommendations but trying to get a wide list to try and review!


    Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Grape
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: did not use today
    OR
    Cellucor COR BCAA - Recovery/Endurance/Growth/Hydration/BCAA - Intraworkout
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day
    Flavor Used: Grape
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
    Notes: LOVE the additions to the BCAAs in this product!


    Cellucor Creatine - Growth - Postworkout
    All Flavors: Blue Raspberry
    Dosage: 1 scoop postworkout
    Flavor Used: Blue Raspberry
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: ?/10
    Notes: Few more servings...full review soon!


    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f-20.html
    YouTube: www.youtube.com/user/NaturallyGreatBB
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