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

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  1. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
    *Auto-regulate bench
    *NO straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    YOU PICK YOURSELF UP, YOU BRUSH YOURSELF OFF, YOU MOVE FORWARD, YOU ADAPT, YOU OVERCOME, THAT IS WHAT I BELIEVE!!! I WONT BE STOPPED I CANT BE STOPPED!!!!!

    Flat Bench- X sets of Singles/Doubles/Triples
    Bar x 20
    135 x 3
    225 x 1
    275 x 1
    315 x 1
    335 x 1
    405 x 0!!!!!!!!!!
    335 x 1
    335 x 1
    CG
    275 x 4

    I F#$KING HAD IT!!!! ALL I NEEDED TO DO WHAT LOCK IT OUT!!!! F#$KING FEEL THE ANGER SPEWING FROM MY MOUTH!!!!!!

    Rows- 3 sets
    FSFL w/ slightly loose form
    6 plates + 35 x 5
    7 plates x 2
    7 plates x 2

    HS Incline- 3 sets
    FSFL w/ HARD contraction
    4 plates x 4
    4 plates x 4
    4 plates x 4

    NO STRAPS!!!! NOT ANYMORE!!!! PUSH IT!!!!

    Lat Pulldown- 2 sets
    LF Fully Lenthened
    Stack + 20 x 4
    Stack + 20 x 1....THEN THE F#$KIN CABLE SNAPPED AND THE ENTIRE MACHINE BROKE!!!!

    SF Pulldowns- 3 sets of 2-5 reps
    Paused below chin
    210 x 3
    210 x 3
    210 x 3

    DB side laterals- 4 sets
    Loose Form
    100 x 5
    100 x 5
    100 x 5
    1.5 reps
    40 x 2

    IM ON A F#$KING ROLE!!!! NONE STOP PRS!!!!!

    Reverse Pec deck- 5 sets
    140 x 5
    140 x 5
    140 x 5
    140 x 5
    140 x 5

    DB front raises- 3 sets
    60 x 3
    60 x 3
    60 x 3

    I WANT 100's ON FRONT RAISES!!!!

    Tension Reps - Standing single arm twisting db curls- 5 set circuit
    45 x 5
    50 x 2
    50 x 2
    50 x 2
    50 x 2

    Single tricep press- 5 sets
    50 x 5
    50 x 5
    50 x 5
    50 x 5
    50 x 5

    TEAR IT UP NOW!!!!

    1.5 rep tension reps - DB behind head tricep extension- 4 sets
    FS
    55 x 5
    60 x 2
    FL
    60 x 2
    60 x 2

    5 count squeeze db shrugs- 3 sets
    85 x 4
    10 count hanging at sides
    85 x 4
    10 count hanging at sides
    85 x 4

    TASTE THE BLOOD!!! INCREASE THE INTENSITY!!!!

    High concentration curls- 4 sets
    Both
    50 x 3
    50 x 3
    50 x 3
    50 x 3

    SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
    Slow Tempo Reverse curl bar
    +15 ps x 4 4 4 4
    Slow Tempo Normal
    95 x 4 4 4 4

    I NEED THIS!!!! I F#$KIN CRAVE THIS!!!!!!!

    Gymnastic Hanging leg raise- 4 sets
    +20 x 3
    +20 x 3
    +20 x 3
    +20 x 3

    Rope cable crunches- 4 sets
    3-10 reps ss Bodyweighr leg raise circuit
    130 x 4 into 0 x 7
    130 x 4 into 0 x 7
    130 x 4 into 0 x 7

    THIS IS HOW YOU GROW!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms)

    SUPPLEMENT LOGS

    Cellucor C4 - Energy/Pump - Preworkout
    All Flavors: Icy Blue Razz
    Dosage: 2 scoops
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    The INSANE BULK Series 6 (Broke the Lat Pulldown, 405 MISSED BENCH/335 Speed work)
    [youtube]Ex7EeGklbJA[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200


  2. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    Total of 8 hour of sleep this week....5 FINAL EXAMS IN A ROW, BACK TO BACK TODAY, OPENING AND CLOSING AT MY JOB EVERY DAMN DAY...IF YOU WANT IT AS BAD AS I DO, YOU WILL FIND THE TIME TO ACCOMPLISH YOUR GOALS!!!!

    Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps
    Feet close
    105 x 8
    105 x 8
    Feet wide
    105 x 8
    105 x 8
    1.5 rep normal stance
    Shortened 80 x 8
    Lengthened 80 x 8

    I DONT GIVE A F#%K!!! WORK HARDER!!!!

    Intent Reps - Extensions- 6 sets of 8-10 reps
    Feet close
    105 x 8
    105 x 8
    Feet wide
    105 x 8
    105 x 8
    1.5 rep normal stance
    Shortened 80 x 8
    Lengthened 80 x 8

    BRING IT ALL ON!!!!!

    DEPTH WORK (reset reps) - Squats- X sets of 4-10 reps
    Low Bar Back
    Bar x 3
    135 x 2
    225 x 1
    315 x 1
    455 x 4
    455 x 4
    Front
    320 x 4
    320 x 4

    DEEPER AND STRONGER THAN F#$KING EVER!!!!!! TIME TO NO STRAPPED DEADLIFTS!!!!

    Sumo Deadlifts- X sets
    465 x 4
    465 x 4
    465 x 4

    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    16 plates x 10
    16 plates + 2 25's x 4
    16 plates + 2 25's x 4
    16 plates + 2 25's x 4

    F#$KING STRONGER ON DEADLIFTS WITHOUT STRAPS?!?!?! ONLY ME!!!!

    Leg press calf press- 3 sets of 4-10 reps
    Knee bend with hard contractions at tops and bottoms
    16 plates x 8
    16 plates x 8
    16 plates x 8

    High Leg Press- 4 sets
    10 count break between sets - Sumo Wide Stance (toes out)
    14 plates x 7
    14 plates x 7
    14 plates x 7
    14 plates x 7

    FORCE GROWTH!!! THIS IS WHY IM HERE!!!!

    FSFL - leg press calf press- 6 sets
    Toes straight
    10 plates x 8
    10 count break
    10 plates x 8
    10 count break
    10 plates x 8
    Toes out
    10 plates x 7
    10 count break
    10 plates x 7
    10 count break
    10 plates x 7

    Smith machine seated calf press- 3 sets
    Tension reps
    135 x 10
    135 x 10
    135 x 10

    Seated leg curls- 3 sets
    2 count squeeze
    130 x 4
    130 x 4
    130 x 4

    EVERYBODY BACK UP!!! UNLEASH THE F#$KIN RAAAAAAAAAAGE!!!

    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
    95 x 7
    95 x 7
    95 x 7
    95 x 7
    95 x 7
    95 x 7
    95 x 7
    95 x 7
    95 x 7
    95 x 7

    Abductor- 3 sets
    135 x 4
    135 x 4
    135 x 4

    Adductor- 3 sets
    135 x 4
    135 x 4
    135 x 4

    I WONT BE STOPPED I CANT BE STOPPED!!!!


    ______________________________ _______________________


    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)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I WANT THAT 405 BENCH!!! I F#$KIN NEED IT!!! TIME FOR PAUSED REPS!!!!!

    Intent Reps - Flat BB Bench- 5 sets
    Warm ups
    Bar x 12
    135 x 3
    225 x 1
    12 count pauses
    295 x 4
    CG
    250 x 4
    250 x 4

    Deadstop reset reps - Single arm meadows rows- 4 sets
    Feet touching
    2 plates + 10 x 4
    2 plates + 10 x 4
    2 plates + 10 x 4
    2 plates + 10 x 4

    CHEST AND LATS EXPLODING WITH GROWTH!!! THERES NO SUCH THING AS BIG ENOUGH!!!!

    DB Side laterals- 3 sets
    Tighter Form
    75 x 4
    75 x 4
    75 x 4

    Lat Work- 5 sets
    SF Wide grip pulldown (to eye level)
    230 x 4
    230 x 4
    Ultra WG
    150 x 6
    150 x 6
    150 x 6
    OR

    I AM THE MONSTER UNSEEN IN THE SHADOWS!!!!

    Intent Reps - cable flys- 5 sets
    Mid
    50 x 6
    50 x 6
    50 x 6
    50 x 6

    Bar pullovers- 3 sets
    80 x 4
    80 x 4
    80 x 4

    HEAR THE STOMP!!! HEAR THE ROOOAR!!!!!

    FG - DB side lateral Tension (30-50 seconds)- 2 sets
    20 x 40s
    20 x 40s

    ***FG on all arm work***

    Paused both arm hammer DB curls- 3 sets
    20 x 8
    20 x 8
    20 x 8

    I WONT PULL BACK!!!! DRAGONFIRE!!!!

    Single arm overhand pressdowns- 3 sets
    50 x 6
    50 x 6
    50 x 6

    Single arm cable curl- 3 sets
    40 x 4
    40 x 4
    40 x 4

    BLOOD DRIPPING FROM TEETH!!! BARE THOSE FANGS PROUDLY!!!!

    Cable rear delt crossovers- 3 sets
    30 x 5
    30 x 5
    30 x 5

    CTUT Rope pullovers ss facepulls- 2 sets
    110 x 7 7
    110 x 7 7

    High cable behind the head curls- 8 set
    1.5 reps shortened tension reps
    30 ps x 7
    30 ps x 7
    30 ps x 7
    30 ps x 7
    30 ps x 7
    Kneeling FSFL High bar cable curls
    50 x 10
    50 x 10
    50 x 10

    BONECRUSHER!!!

    1.5 reps shortened - Overhand bar pressdowns on lat Pulldown- 8 sets
    Normal
    80 x 4
    80 x 4
    80 x 4
    K Bent Over
    80 x 4
    80 x 4
    80 x 4
    K Bent Over Underhand
    50 x 4
    50 x 4

    1.5 rep DB shrugs
    85 x 6
    85 x 6
    85 x 6

    FURIOUS INTENTIONS!!!

    DB front raise- 3 sets
    50 x 9
    50 x 9
    50 x 8

    Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
    +5 ps x 46
    +5 ps x 46
    +5 ps x 46

    HERES THE FINISHER!!!! HERES THE INSANITY!!!!

    Bent over rope cable crunches- 4 sets
    120 x 9
    120 x 9
    120 x 9
    120 x 9

    Gymnast Style leg raises- 3 sets
    Bodyweight x 9
    5 count hanging break
    Bodyweight x 9
    5 count hanging break
    Bodyweight x 9

    I WANT FULL F#$KIN 19's MOTHERF#$KER!!!!!



    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms)

    SUPPLEMENT LOGS

    Cellucor C4 - Energy/Pump - Preworkout
    All Flavors: Icy Blue Razz
    Dosage: 2 scoops
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  3. The INSANE BULK Series 7 (The NEW Cellucor G4 Series - Products Leaked)
    [youtube]http://www.youtube.com/watch?v=eX6Z1lQWnRU[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200
    •   
       


  4. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
    *Tension Reps = focus on squeeze and stretch

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    ILL F#$KIN DIE FOR THIS!!! I WANT BIG LEGS!!!! F#$K EVERYTHING ELSE!!! ALL I WANT IS LEGS!!!!!

    Klokov Timed High bar squats- 3 sets of 1-5 mins
    Insanely SLOW TEMPO focusing on MMC
    225 x 1 min 26 seconds
    225 x 1 min 26 seconds
    225 x 1 min 26 seconds

    Leg press calf press- 3 sets
    Tension+overreaching
    6 plates x 19
    6 plates x 19
    6 plates x 19

    YOU COULDNT HANDLE 1 F#$KING SET OF TIMED SQUATS!!! WATCH ME HIT 225 FOR 10 MINS!!!!

    ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
    Toes straight
    6 plates x 26
    6 plates x 26
    Toes out
    6 plates x 26
    6 plates x 26
    Toes in
    6 plates x 26
    6 plates x 26

    CTUT 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
    14 plates x 57
    14 plates x 57
    14 plates x 57
    14 plates x 57

    BRING IT ON!!!! IMA TEST YOUR BALANCE!!!!

    High wide leg press- 3 set of 10-30 reps
    14 plates x 12
    14 plates x 12
    14 plates x 12

    Sumo Deadlifts- 3 sets of 6-12 reps
    430 x 10
    435 x 6
    435 x 6

    NO F#$KIN STRAPS!!! THIS CANNIBAL IS HUNGRY FOR MEAT!!!!

    Smith machine seated calf press- 3 sets
    25 ps x 30
    25 ps x 30
    25 ps x 30

    Seated leg curls- 10 sets
    Normal 15-30 reps
    95 x 18
    95 x 18
    95 x 18
    95 x 18
    95 x 18
    Intraset stretches
    70 x 10
    Extreme seated stretch (30 s)
    70 x 10
    Extreme seated stretch (30 s)
    70 x 10
    Extreme seated stretch (30 s)
    70 x 10
    Extreme seated stretch (30 s)
    70 x 10
    Extreme seated stretch (30 s)

    I DO WHATEVER IT TAKES!!! PURE INSAAANITY!!!!!

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

    CHALLENGE ME!!! YOU'LL F#$KIN LOSE!!! IM THE ONLY ONE THAT CAN DO THIS SHYT!!!! BIGGER!!! STRONGER!!! SMARTER!!! F#$KING BETTER!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms)

    SUPPLEMENT LOGS

    Cellucor C4 - Energy/Pump - Preworkout
    All Flavors: Icy Blue Razz
    Dosage: 2 scoops
    Flavor Used: Icy Blue Razz
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  5. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    F#$KING MACHINE!!!!!

    CTUT Kikel BB bench press
    Normal (8-12 reps)
    255 x 8
    255 x 8
    CG (8-15 reps)
    225 x 9

    Cable arm superset- 3 sets of 20-30 reps
    Pressdowns into high curls
    80 x 25 25
    80 x 25 25
    80 x 25 25

    LETS GO MOTHERF$#KER!!!!!

    DB laterals- 3 sets of 20-30 reps
    45 x 26
    45 x 26
    45 x 26

    HS Incline press- 6 sets
    Fully lengthened and shortened (seat lvl 6)
    2 plates x 19
    2 plates x 19
    2 plates x 19
    Extreme stretch Drop Set
    2 plates x 17
    Extreme Stretch (30 s)
    2 plates x 17
    Extreme Stretch (30 s)
    2 plates x 17
    Extreme Stretch (30 s)

    CRUSH IT!!! KILL IT!!! DESTROOOY!!!!!!

    Tension Reps - T bar rows- 4 sets of 8-12 reps
    4 plates x 8
    4 plates x 8
    4 plates x 8
    4 plates x 8

    Side laterals- 3 sets
    K Style Forced reps (20-40 reps)
    70 x 23
    70 x 23
    Timed CTUT no breaks between reps (50-100 seconds)
    15 x 62

    Standing reverse Pec deck- 4 sets of 20-30 reps
    80 x 24
    80 x 24
    80 x 24
    80 x 24

    MORE!!! MORE!!!! I NEED F#$KIN MORE!!!!!

    Smith machine standing shoulder press- 4 sets of 20-30 reps
    Partials
    95 x 22
    95 x 22
    95 x 22
    95 x 22

    Rope pulldowns- 5 sets
    80 x 16
    10 count break
    80 x 16
    10 count break
    80 x 16
    10 count break
    80 x 16
    10 count break
    80 x 16

    YOU CANT HANDLE MY EVERYDAY LIFE!!! YOU CANT F#$KIN STAND A CHANCE!!!

    Curl bar preacher- 5 sets
    20 ps x 15
    10 count break
    20 ps x 15
    10 count break
    20 ps x 15
    10 count break
    20 ps x 15
    10 count break
    20 ps x 15

    DB Alt curls- 3 sets of 8-20 reps
    Normal twisting
    35 x 8
    Both arm Hammer
    35 x 8
    35 x 8

    YOUR NOT ON MY F#$KIN LEVEL!!!!

    Db behind head extensions- 3 sets of 20-30 reps
    55 x 22
    55 x 22
    55 x 22

    Db shrugs- 2 sets
    55 x 62 seconds
    55 x 62 seconds

    Forearm curls- 8 sets of 20-40 reps
    Cur bar extensors
    +5 ps x 33
    +5 ps x 33
    +5 ps x 33
    +5 ps x 33
    BB flexors
    +5 ps x 33
    +5 ps x 33
    +5 ps x 33
    +5 ps x 33

    THICKEST MOTHERF#$KER YOU'VE SEEN!!!

    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    120 x 9
    10 count break
    120 x 9
    10 count break
    120 x 9
    Front speed
    110 x 23
    10 count break
    110 x 23

    Dip platform leg raises- 3 sets
    19
    19
    19

    FINISH STRONGER THAN ANYONE F#$KING ELSE!!!

    Pulldowns (fully shortened)- 7 sets
    Wide (15-30 reps)
    170 x 30
    190 x 20
    Super wide (8-12 reps)
    210 x 10
    Tension Reps - Wide Grip 50-70 seconds
    110 x 70
    SF Rope pullovers - Loaded Stretch
    60 x 14
    30 count hard stretch
    60 x 14
    30 count hard stretch

    ANIMAL!!!

    ________________________


    7 Lower Body Cell Swelling Day w/ Ab Auxillary
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    UNREAL REPS!!!! UNBELIEVABLE PUMPS!!!!

    Leg curls- 3 sets 50-100 reps
    60 x 62
    60 x 62
    60 x 62

    Leg extensions- 3 sets of 50-100 reps
    60 x 62
    60 x 62
    60 x 62

    YOUR NEVER IN THIS REP RANGE!!! YOU CANT TAKE THIS PAIN LEVEL!!!

    Leg press calf press- 3 sets of 75-100 reps
    Entire Leg Contracted
    2 plates x 72
    2 plates x 72
    2 plates x 72

    Leg press- 5 sets of 60-100 reps
    K Style Close Stance
    8 plates x 100
    8 plates x 100
    8 plates x 100
    Single leg circuit
    2 plates x 66
    2 plates x 66

    MORE REPS!!!! MORE PUMP!!! MORE BLOOOOOD!!!!

    Seated smith machie calf press- 3 sets of 50-75 reps
    25 ps x 66
    25 ps x 66
    25 ps x 66

    Tension Reps - Seated leg curls- 3 sets
    Close
    70 x 15
    70 x 15
    Wide
    70 x 15

    SQUEEZE MORE!!!! TEAR IT OUT!!!!

    Tension Reps - Leg extensions- 3 sets
    Close
    70 x 15
    70 x 15
    70 x 15

    Abductor- 3 sets of 15-30 reps
    90 x 26
    90 x 26
    90 x 26

    MOST INSANE MOTHERF#$KER YOU'VE EVER SEEN!!!!

    Adductor- 3 sets of 15-30 reps
    90 x 22
    90 x 22
    90 x 22

    Gymnastic leg raises- 4 sets of 12-20 reps
    Break as long as needed between sets
    14
    14
    14
    14

    Cable crunches ss hanging leg raises- 4 sets
    Constant circuit
    100 x 33 into 0 x 10
    100 x 33 into 0 x 10
    100 x 33 into 0 x 10
    100 x 33 into 0 x 10

    FINISHED LIKE A F#$KIN TITAN!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms)

    SUPPLEMENT LOGS

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  6. 8 Upper Body Cell Swelling Day w/ forearm emphasis
    *keep tissue damage to a minimum (excluding forearms)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    ALL I DO IS F#$KIN WORK!!!! IM AT THE GYM WHILE YOUR STILL SLEEPING!!!!

    Standing barbell CJ forearms (paused at tops)- 6 sets of 15-20 reps
    Front
    55 x 15
    55 x 15
    55 x 15
    Back
    55 x 15
    55 x 15
    55 x 15

    I NEED THESE FOREARMS TO GROW!!!! PUMPIN BLOOD LIKE NO OTHER!!!

    Rope pullovers- 6 sets of 20-30
    reps
    50 x 22
    50 x 22
    50 x 22
    50 x 22
    50 x 22
    50 x 22

    STRETCH THE F#%K OUTTA THESE LATS!!!!!

    HS Incline Press- 6 sets of 30-50 reps
    Partials
    2 plates + 2 25's x 40
    2 plates + 2 25's x 40
    2 plates + 2 25's x 40
    2 plates + 2 25's x 40
    2 plates + 2 25's x 40
    2 plates + 2 25's x 40

    KEEP PRESSING!!! KEEP PUSHING!!!!

    Delts- 6 sets
    DB side
    35 x 70
    40 x 50
    DB front
    30 x 15
    30 x 15
    Cable rear Delt crossovers
    20 x 50
    20 x 50

    DELTS LOOKING LIKE F#$KING ROUNDED BOULDERS!!!! I WANT MOOOOOOOORE!!!!!

    Triceps- 6 sets of 30-80 reps
    Rope AK pressdowns (lats flexed)
    60 x 32
    60 x 32
    60 x 32
    Overhand overhead bar
    60 x 24
    60 x 24
    60 x 24

    EVERYBODY BAAACK UP!!! I RUN THIS!!!!

    DB Curls- 6 sets of 30-80 reps
    Both arm hammer (bringing in front of body)
    25 x 33
    25 x 33
    25 x 33
    Both arm twisting
    15 x 33
    15 x 33
    15 x 33

    BIGGER THAN A F#$KIN MAC TRUCK!!!!!

    Preacher curl wrist curls- 6 sets
    Extensors
    5 ps x 20
    5 ps x 20
    5 ps x 20
    5 ps x 20
    5 ps x 20
    5 ps x 20

    Preacher curl bar standing db behind head extension- 3 sets of 20-30 reps
    25 ps x 26 into 65 x 22
    25 ps x 26 into 65 x 22
    25 ps x 26 into 65 x 22

    F#$KIN KING!!!! DESTROY EVERYTHING THAT STANDS IN MY WAY!!!!!

    Barbell forearms (partials if needed)- 4 sets
    Flexors
    65 x 80
    65 x 80
    Curl bar
    Bar x 80
    Bar x 80

    DB farmers walks- 2 sets
    Keep DBS off legs
    70 x 33 s
    70 x 33 s

    ANIMAL!!! MACHINE!!! INHUMAN!!!!

    Reverse curl bar curls- 4 sets
    Normal
    10 ps x 40
    10 ps x 40
    Standing normal curl
    10 ps x 32
    10 ps x 32
    Supersetted with front BB CJ forearms
    10 ps x 21 into 45 x 21
    10 ps x 21 into 45 x 21

    Cable bar forearm pressdowns- 2 sets of 50-100 reps
    20 x 100
    40 x 60

    LINDSEY CAME TO THE GYM AND SAW ME WITH A FULL PUMP ON...SAID I LOOKED LIKE AN OGRE ONCE IM FULLY PUMPED UP...NOT GOOD ENOUGH...I NEED TO GET F#$KING BIGGER!!! F#$KING STRONGER!!! ALL AROUND F#$KING BETTER!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  7. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
    *Auto-regulate Squats/Deadlifts

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    BODIES DROP!!! HIT THE FLOOR!!!!

    DEPTH WORK - Squats- X sets of Singles/Doubles/Triples
    Back
    Bar x 6
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    455 x 1
    515 x 1
    545 x 1

    545 WAS F@$KIN SPEED WORK!!! F@$KIN KING!!!!!

    Deadlifts- X sets of Singles/Doubles/Triples
    Sumo
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    495 x 1
    545 x 1

    TORE 545 OFF THE FLOOR AND IT FLEW UP!!! SLAMMED THAT MOTHERF@$KER AND SHOWED IT WHO'S THE BOSS!!!

    Front squats- 3 sets of singles
    335 x 1
    335 x 1
    335 x 1

    Leg press quad sweep partials- 5 sets
    10 count pause in hole and 10 count squeeze at top of every rep
    22 plates x 3
    22 plates x 3
    22 plates x 3
    22 plates x 3
    22 plates x 3

    ILL MAKE YOU FALL FROM GRACE!!!!

    Sumo stance leg press- 3 sets
    Full DEEP AS POSSIBLE reps
    20 plates x 4
    20 plates x 4
    20 plates x 4

    Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
    **SWITCH BETWEEN CLOSE AND WIDE STANCE**
    Toes straight
    16 plates x 6
    16 plates x 6
    Toes out
    16 plates x 6
    16 plates x 6
    Toes In
    16 plates x 6
    16 plates x 6

    PUNCH HIM IN THE F&$KIN FACE!!!!!

    Smith machine seated calf press- 5 sets
    5 count squeeze and stretch
    50 ps x 3
    50 ps x 3
    50 ps x 3
    50 ps x 3
    50 ps x 3

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

    I CAN CHANGE ANYTHING!!!!!!!!

    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 3-6 reps
    120 x 2
    120 x 2
    120 x 2
    120 x 2
    120 x 2
    120 x 2
    120 x 2
    120 x 2
    120 x 2
    120 x 2

    UNCONTROLLABLE BEAST!!!!!!


    ______________________________ ____________


    2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
    *Auto-regulate bench
    *NO straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I MOVE WEIGHT LIKE A FREIGHT TRUCK!!!! LETS BUILD SOME F#$KIN MUSCLE!!!!

    Flat Bench- X sets of Singles/Doubles/Triples
    Bar x 20
    135 x 3
    225 x 1
    275 x 1
    325 x 1 10 count pause
    325 x 1 10 count pause
    325 x 1 10 count pause
    CG
    275 x 5

    PAUSING 325 LIKE ITS F#$KIN NOTHIN!!!!

    Rows- 3 sets
    FSFL w/ loose form
    7 plates x 3
    7 plates x 3
    7 plates x 3

    HS Incline- 3 sets
    FSFL w/ HARD contraction
    4 plates x 5
    4 plates x 5
    4 plates x 5

    NO STRAPS ON THE ROWS!!! FULL ROM!!!! FEEL THE BLOOOD!!!!

    DB side laterals- 4 sets
    Loose Form
    100 x 6
    100 x 6
    100 x 6
    1.5 reps
    40 x 3

    Reverse Pec deck- 5 sets
    140 x 6
    140 x 6
    140 x 6
    150 x 2
    150 x 2

    WELCOME IN THE PAAAIN!!!! IFBB F#$KIN DELTS!!!!

    DB front raises- 3 sets
    60 x 4
    60 x 4
    60 x 4

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

    NON STOP HARDWORK!!! ITS ALL I KNOW HOW TO F#$KIN DO!!!!

    Single tricep press- 5 sets
    50 x 6
    60 x 2
    60 x 2
    60 x 2
    60 x 2

    1.5 rep tension reps - DB behind head tricep extension- 4 sets
    FS
    60 x 3
    60 x 3
    FL
    60 x 3
    60 x 3

    CANT BE TOUCHED!!! CANT BE STOPPED!!!!

    5 count squeeze db shrugs- 3 sets
    85 x 5
    10 count hanging at sides
    85 x 5
    10 count hanging at sides
    85 x 5

    High concentration curls- 4 sets
    Both
    50 x 4
    50 x 4
    50 x 4
    50 x 4

    AND F#$KIN STILL!!!!!

    SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
    Slow Tempo Reverse curl bar
    +15 ps x 5 5 5 5
    Slow Tempo Normal
    95 x 5 5 5 5

    Gymnastic Hanging leg raise- 4 sets
    +20 x 4
    +20 x 4
    +20 x 4
    +20 x 4

    FINISH F#$KING STROONG!!!!

    Rope cable crunches- 4 sets
    3-10 reps ss Bodyweighr leg raise circuit
    130 x 5 into 0 x 8
    130 x 5 into 0 x 8
    130 x 5 into 0 x 8

    Lat Pulldown- 2 sets
    LF Fully Lengthened
    250 x 5
    270 x 4
    SF Pulldowns
    230 x 3
    230 x 3
    230 x 3

    MR UNSTOPPABLE!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Notes
    I got my nose cauterized two days ago so its been hard to breathe but its not stopping me! Killing these workouts! Also, on a stim break for Cellucor G4!!!

    SUPPLEMENT LOGS

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  8. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    UP AND TO THE GYM BEFORE YOUR EVEN AWAKE!!! GYM ISNT EVEN OPEN YET...THIS IS MY TIME...MY LIFE...I DONT WORK HARD WHEN EVERYONE'S LOOKING...I WORK HARD NO MATTER WHAT THE CIRCUMSTANCES...I WANT THIS MORE THAN I WANT TO LIVE!!!

    Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps
    Feet close
    105 x 9
    105 x 9
    Feet wide
    105 x 9
    105 x 9
    1.5 rep normal stance
    Shortened 80 x 9
    Lengthened 80 x 9

    FULLY SHORTEN!!! FULLY F#$KIN LENGTHEN!!!!

    Intent Reps - Extensions- 6 sets of 8-10 reps
    Feet close
    105 x 9
    105 x 9
    Feet wide
    105 x 9
    105 x 9
    1.5 rep normal stance
    Shortened 80 x 9
    Lengthened 80 x 9

    NOW IM READY!!! COME ON MOTHERF#$KER!!! LETS SQUAT!!!!

    DEPTH WORK (reset reps) - Squats- 2 sets of 4-10 reps
    Low Bar Back
    Bar x 3
    135 x 2
    225 x 1
    315 x 1
    405 x 1
    455 x 5
    455 x 5

    Sumo Deadlifts- 3 sets
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    465 x 6
    470 x 4
    470 x 4

    BETTER FORM!!! EASY RPE!!! FASTER THAN F#$KING EVER!!!

    Front squats- 2 sets of 4-10 reps
    320 x 5
    320 x 5

    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    16 plates + 2 25's x 5
    16 plates + 2 25's x 5
    16 plates + 2 25's x 5
    16 plates + 2 25's x 5

    NOT STOPPING TILL THE CASKET DROPS!!!!

    Leg press calf press- 3 sets of 4-10 reps
    Knee bend with hard contractions at tops and bottoms
    16 plates x 9
    16 plates x 9
    16 plates x 9

    High Leg Press- 4 sets
    10 count break between sets - Sumo Wide Stance (toes out)
    14 plates x 8
    14 plates x 8
    14 plates x 8
    14 plates x 8

    BLEED IT F#$KIN OUT!!!

    FSFL - leg press calf press- 6 sets
    Toes straight
    10 plates x 9
    10 count break
    10 plates x 9
    10 count break
    10 plates x 9
    Toes out
    10 plates x 8
    10 count break
    10 plates x 8
    10 count break
    10 plates x 8

    Smith machine seated calf press- 3 sets
    Tension reps toes in
    145 x 4
    145 x 4
    145 x 4

    THIS IS MY F#$KIN HOME!!! THIS IS MY F#$KIN GAME!!!

    Seated leg curls- 3 sets
    2 count squeeze
    130 x 5
    130 x 5
    130 x 5

    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
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8

    FOCUS ON THE FINISH!!!! ALL F#$KIN DAY!!!

    Abductor- 3 sets
    135 x 5
    135 x 5
    135 x 5

    Adductor- 3 sets
    135 x 5
    135 x 5
    135 x 5

    GROWING FASTER THAN EVER!!! YOU CANT HANDLE THIS INTENSITY!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Notes
    Nose is killing me and I can barely breathe? LIKE I CARE

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: No flavor to the pills and they go down easy! Cant comment on effectiveness yet...only time will tell!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  9. 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)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    ...CAUSE IM THE F#$KIN KIING!!!!!

    Intent Reps - Flat BB Bench- 3 sets
    Bar x 12
    135 x 3
    225 x 1
    275 x 6
    275 x 6
    CG
    250 x 6

    Deadstop reset reps - Single arm meadows rows- 4 sets
    Feet touching
    2 plates + 10 x 5
    2 plates + 10 x 5
    2 plates + 10 x 5
    2 plates + 10 x 5

    275 BENCH FOR EASY F#$KIN REPS!!! SPEED REPPIN THAT SHYT!!!

    Lat Work- 5 sets
    SF Wide grip pulldown (to eye level)
    230 x 5
    230 x 5
    Ultra WG
    150 x 7
    150 x 7
    150 x 7

    DB Side laterals- 3 sets
    Tighter Form
    75 x 5
    75 x 5
    75 x 5

    SQUEEZE IT HARDER!!! CREATE THE TENSION YOU WANT!!!

    Intent Reps - cable flys- 4 sets
    Mid
    50 x 7
    50 x 7
    50 x 7
    50 x 7

    Bar pullovers- 3 sets
    80 x 5
    80 x 5
    80 x 5

    BLISTERING PUMP!!! BRING ON THE F#$KIN GAAAINZ!!!!

    FG - DB side lateral Tension (30-50 seconds)- 2 sets
    20 x 42s
    20 x 42s

    ***FG on all arm work***

    Paused both arm hammer DB curls- 3 sets
    20 x 9
    20 x 9
    20 x 9

    THIS BEAST IS READY TO EAT!!!!!

    Single arm overhand pressdowns- 3 sets
    50 x 7
    50 x 7
    50 x 7

    Single arm cable curl- 3 sets
    40 x 5
    40 x 5
    40 x 5

    THIS CANT BE REAL!!! THE GROWTH IS NEVER ENDING!!!! THE INSANITY HAS NO LIMIT!!!

    Cable rear delt crossovers- 3 sets
    30 x 7
    30 x 7
    30 x 7

    CTUT Rope pullovers ss facepulls- 2 sets
    110 x 8 8
    110 x 8 8

    High cable behind the head curls- 8 set
    1.5 reps shortened tension reps
    30 ps x 8
    30 ps x 8
    30 ps x 8
    30 ps x 8
    30 ps x 8
    Kneeling FSFL High bar cable curls
    60 x 5
    60 x 5
    60 x 5

    SKIN SPLITTING!!! ANIMALISTIC THOUGHTS!!!!

    1.5 reps shortened - Overhand bar pressdowns- 8 sets
    Normal
    80 x 5
    80 x 5
    80 x 5
    K Bent Over
    80 x 5
    80 x 5
    80 x 5
    K Bent Over Underhand
    50 x 5
    50 x 5

    1.5 rep DB shrugs
    85 x 7
    85 x 7
    85 x 7

    BITE RIP AND F#$KIN TEAR!!!

    DB front raise- 3 sets
    55 x 4
    55 x 4
    55 x 4

    Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
    +5 ps x 50
    +5 ps x 50
    +5 ps x 50

    F#$KIN TUMORS ON THESE FOREARMS!!! FORCE THE GROWTH!!!

    Bent over rope cable crunches- 4 sets
    130 x 6
    130 x 6
    130 x 6
    130 x 6

    Gymnast Style leg raises- 3 sets
    Bodyweight x 10
    5 count hanging break
    Bodyweight x 10
    5 count hanging break
    Bodyweight x 10

    IF YOU DO THIS YOU HAVE NO CHOICE BUT TO GROW!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Notes

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: No flavor to the pills and they go down easy! Cant comment on effectiveness yet...only time will tell!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

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

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    FAVORITE DAY OF THE F@$KIN WEEK!!!! THIS IS WHAT SEPARATES THE GOOD, FROM THE LEGENDARY!!!!

    Klokov Timed High bar squats- 3 sets of 1-5 mins
    Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep
    225 x 1 min 28 seconds
    225 x 1 min 28 seconds
    225 x 1 min 28 seconds

    Leg press calf press- 3 sets
    Tension+overreaching
    6 plates x 20
    6 plates x 20
    6 plates x 20

    WALKING F@$KING LEGEND!!! GROW!!!

    ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
    Toes straight
    6 plates x 28
    6 plates x 28
    Toes out
    6 plates x 28
    6 plates x 28
    Toes in
    6 plates x 28
    6 plates x 28

    CTUT 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
    14 plates x 60
    14 plates x 60
    14 plates x 60
    14 plates x 60

    SIDE WALK CRACKIN MOTHERF@$KER!!!!!

    High wide leg press- 3 set of 10-30 reps
    14 plates x 13
    14 plates x 13
    14 plates x 13

    Sumo Deadlifts- 3 sets of 6-12 reps
    435 x 7
    435 x 7
    435 x 7

    ARE YOU SEEING THIS?! CAN YOU BELIEVE THIS SHYT!?

    Smith machine seated calf press- 3 sets of 20-30 reps
    35 ps x 20
    35 ps x 20
    35 ps x 20

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

    YOU HAVE TO GROOOOW!!!!

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

    LEGS PUMPED BEYOND THEIR MAX!!!!! LOWER BODY FREAK LIKE NEVER BEFORE!!!!


    ______________________________ _________


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

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I'm never gunna take off this crown...CAUSE IM THE F@$KIN KING!!!!

    CTUT Kikel BB bench press
    Normal (8-12 reps)
    255 x 9
    255 x 9
    CG (8-15 reps)
    225 x 10

    Cable arm superset- 3 sets of 20-30 reps
    Pressdowns into high curls
    80 x 26 26
    80 x 26 26
    80 x 26 26

    ALL DAY!!! ALL NIGHT!!!

    DB laterals- 3 sets of 20-30 reps
    45 x 28
    45 x 28
    45 x 28

    HS Incline press- 6 sets
    Fully lengthened and shortened (seat lvl 6)
    2 plates x 20
    2 plates x 20
    2 plates x 20
    Extreme stretch Drop Set
    2 plates x 18
    Extreme Stretch (30 s)
    2 plates x 18
    Extreme Stretch (30 s)
    2 plates x 18
    Extreme Stretch (30 s)

    CHASING DOWN MY F@$KIN DREAMS!!!!!

    Tension Reps - T bar rows- 4 sets of 8-12 reps
    4 plates x 9
    4 plates x 9
    4 plates x 9
    4 plates x 9

    Pulldowns (fully shortened)- 7 sets
    Wide (15-30 reps)
    190 x 22
    190 x 22
    Super wide (8-12 reps)
    210 x 11
    Tension Reps - Wide Grip 50-70 seconds
    130 x 50s
    SF Rope pullovers - Loaded Stretch
    60 x 14
    30 count hard stretch
    60 x 14
    30 count hard stretch

    I CONTROL MY BREATH!!!

    Side laterals- 3 sets
    K Style Forced reps (20-40 reps)
    70 x 24
    70 x 24
    Timed CTUT no breaks between reps (50-100 seconds)
    15 x 64s

    Standing reverse Pec deck- 4 sets of 20-30 reps
    80 x 28
    80 x 28
    80 x 28
    80 x 28

    IM A MOTHERF@$KIN BEAST!!!!

    Smith machine standing shoulder press- 4 sets of 20-30 reps
    Partials
    95 x 30
    135 x 20
    135 x 20
    135 x 20

    Rope pulldowns- 5 sets
    80 x 17
    10 count break
    80 x 17
    10 count break
    80 x 17
    10 count break
    80 x 17
    10 count break
    80 x 17

    BE THE BEST SO I AM THE BEST ONE!!!!

    Curl bar preacher- 5 sets
    20 ps x 16
    10 count break
    20 ps x 16
    10 count break
    20 ps x 16
    10 count break
    20 ps x 16
    10 count break
    20 ps x 16

    DB Alt curls- 3 sets of 8-20 reps
    Normal twisting
    35 x 9
    Both arm Hammer
    35 x 9
    35 x 9

    ZOMBIE MENTALITY!!!!

    Db behind head extensions- 3 sets of 20-30 reps
    55 x 24
    55 x 24
    55 x 24

    Db shrugs- 2 sets
    55 x 64 seconds
    55 x 64 seconds

    Forearm curls- 8 sets of 20-40 reps
    Cur bar extensors
    +5 ps x 36
    +5 ps x 36
    +5 ps x 36
    +5 ps x 36
    BB flexors
    +5 ps x 36
    +5 ps x 36
    +5 ps x 36
    +5 ps x 36

    WORK PAST F@)KIN DAY!!!

    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    120 x 10
    10 count break
    120 x 10
    10 count break
    120 x 10
    Front speed
    110 x 24
    10 count break
    110 x 24

    Dip platform leg raises- 3 sets
    +5 x 8
    +5 x 8
    +5 x 8

    My nose has been completely melted shut since I had it cauterized...it's hard to just breathe sitting down LET ALONE workout...and yet IM STILL HITTIN PRS!?!?....CAUSE IM THE F@$KIN KIIIING!!!!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Notes

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: Nothing to report so far but Im keeping my journal updated daily!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  11. This week has been CRAZY busy...here's the past 3 workouts I havent had time to post.....



    7 Lower Body Cell Swelling Day w/ Ab Auxillary
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    DONT HOLD ME UP NOW!!!!! I CAN STAND MY OWN GROUND!!!!!

    Leg curls- 3 sets 50-100 reps
    60 x 64
    60 x 64
    60 x 64

    Leg extensions- 3 sets of 50-100 reps
    60 x 70
    60 x 70
    60 x 70

    FEEL THE BLOOD DRIP!!!

    Leg press calf press- 3 sets of 75-100 reps
    Entire Leg Contracted
    2 plates x 74
    2 plates x 74
    2 plates x 74

    Leg press- 5 sets of 60-100 reps
    K Style Close Stance
    8 plates x 110
    8 plates x 110
    8 plates x 110
    Single leg circuit
    2 plates x 68
    2 plates x 68

    IM HUNGRY!!!! I TRAIN AS IF IM F@$KIN DESPERATE!!!!

    Seated smith machie calf press- 3 sets of 50-75 reps
    25 ps x 75
    30 ps x 50
    30 ps x 50

    Tension Reps - Seated leg curls- 3 sets
    Close
    70 x 16
    70 x 16
    Wide
    70 x 16

    GET READY TO FAAAALL!!!!

    Tension Reps - Leg extensions- 3 sets
    Close
    70 x 16
    70 x 16
    70 x 16

    Abductor- 3 sets of 15-30 reps
    90 x 28
    90 x 28
    90 x 28

    MY KiNGDOM!!! MY IRON THRONE!!!

    Adductor- 3 sets of 15-30 reps
    90 x 24
    90 x 24
    90 x 24

    Gymnastic leg raises- 4 sets of 12-20 reps
    Break as long as needed between sets
    15
    15
    15
    15

    STEP RIGHT UP AND DIE!!!!

    Cable crunches ss hanging leg raises- 4 sets
    Constant circuit
    100 x 36 into 0 x 11
    100 x 36 into 0 x 11
    100 x 36 into 0 x 11
    100 x 36 into 0 x 12

    FULL TIME BEAST.


    ______________________________ _________________


    8 Upper Body Cell Swelling Day w/ forearm emphasis
    *keep tissue damage to a minimum (excluding forearms)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    MONSTER!!!!!

    Standing barbell CJ forearms (paused at tops)- 6 sets of 15-20 reps
    Front
    55 x 16
    55 x 16
    55 x 16
    Back
    55 x 16
    55 x 16
    55 x 16

    I WANT HUGE FOREARMS!!! FORCE THE GROWTH!!!!

    Rope pullovers- 6 sets of 20-30
    reps
    50 x 26
    50 x 26
    50 x 26
    50 x 26
    50 x 26
    50 x 26

    HS Incline Press- 6 sets of 30-50 reps
    Partials
    2 plates + 2 25's x 42
    2 plates + 2 25's x 42
    2 plates + 2 25's x 42
    2 plates + 2 25's x 42
    2 plates + 2 25's x 42
    2 plates + 2 25's x 42

    REPPIN THIS SHYT OUT LIKE NOTHIN!!!!

    Delts- 6 sets
    DB side
    40 x 52
    40 x 52
    DB front
    30 x 16
    30 x 16
    Single Cable rear Delt crossovers
    30 x 17
    30 x 17

    Triceps- 6 sets of 30-80 reps
    Rope AK pressdowns (lats flexed)
    60 x 34
    60 x 34
    60 x 34
    Overhand overhead bar
    60 x 26
    60 x 26
    60 x 26

    MORE PAIN!!!! MORE WORK!!!!

    DB Curls- 6 sets of 30-80 reps
    Both arm hammer (bringing in front of body)
    25 x 36
    25 x 36
    25 x 36
    Alt arm twisting
    20 x 20
    20 x 20
    20 x 20

    Reverse wrist curls curls ss normal curls- 6 sets
    W/ Extensors
    12.5 ps x 20 12
    12.5 ps x 20 12
    12.5 ps x 20 12
    12.5 ps x 20 12

    KILL IT!!!! F#$KIN TEAR IT UP!!!!

    Preacher curl bar standing db behind head extension- 3 sets of 20-30 reps
    25 ps x 27 into 90 x 8
    25 ps x 27 into 90 x 8
    25 ps x 27 into 90 x 8

    Cable bar forearm pressdowns- 2 sets of 50-100 reps
    Flexors
    70 x 30
    70 x 30
    70 x 30
    Extensors
    20 x 30
    20 x 30
    20 x 30

    Preacher Extensors- 3 sets
    5ps x 40
    5ps x 40
    5ps x 40

    IVE COME FOR BLOOOOOD!!!!

    DB farmers walks- 2 sets
    Keep DBS off legs
    70 x 40 s
    70 x 40 s

    Barbell forearms (partials if needed)- 4 sets
    Flexors
    75 x 40
    75 x 40
    Curl bar
    Bar x 80
    Bar x 80

    SIDE WALK CRACKIN MOTHERF#$KER!!!


    ______________________________ __________



    1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
    *Auto-regulate Squats/Deadlifts

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    ITS TIME TO F#$KIN WORK!!!!

    DEPTH WORK - Squats- X sets of Singles/Doubles/Triples
    Back
    Bar x 6
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    455 x 1
    515 x 1
    585 x 2

    6 PLATE F#$KING SQUAT!!!! 585 WAS HIGHER THAN I WANTED BUT WHO THE F#$K CARES!!! ILL BE REPPIN THIS SHYT OUT TO DEPTH IN A FEW MONTHS!!!!

    Deadlifts- X sets of Singles/Doubles/Triples
    Sumo
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    520 x 1
    500 x 2

    Front squats- 3 sets of singles
    340 x 1
    340 x 1
    340 x 1

    EASY WORK!!!! SPEED WORK DEADLIFTS!!!!

    Leg press quad sweep partials- 5 sets
    10 count pause in hole and 10 count squeeze at top of every rep
    22 plates x 4
    22 plates x 4
    22 plates x 4
    22 plates x 4
    22 plates x 4

    Sumo stance leg press- 3 sets
    Full DEEP AS POSSIBLE reps
    20 plates x 5
    20 plates x 5
    20 plates x 5

    LOADING THIS F#$KIN PRESS UP!!!!

    Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
    **SWITCH BETWEEN CLOSE AND WIDE STANCE**
    Toes straight
    18 plates x 2
    18 plates x 2
    Toes out
    18 plates x 2
    1& plates x 2
    Toes In
    18 plates x 2
    18 plates x 2

    I CANT BE STOPPED!!!! MORE STRENGTH!!!

    Smith machine seated calf press- 5 sets
    5 count squeeze and stretch
    50 ps x 5
    50 ps x 5
    50 ps x 5
    50 ps x 5
    50 ps x 5

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

    FINISH THIS SHYT OFF!!!

    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 3-6 reps
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3

    KEEP F#$KING WORKING!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: Still not much...video below explains an update on it!

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1 scoop
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump): 10/10
    Notes: WOW....this energy....just WOW!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    The INSANE BULK Series 9 (NEW Cellucor C4, Clear Muscle Follow Up, high 6 plate squat)
    [youtube]yY0pZJ4zabk[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  12. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
    *Auto-regulate bench
    *NO straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    MARCH TO THE DRUMMING!!!!! SHOW THEM YOUR COMING!!!!

    Flat Bench- X sets of Singles/Doubles/Triples
    Bar x 20
    135 x 3
    225 x 1
    5 mins as many speed rep singles as possible
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1

    3 PLATES FOR 7 SPEED SINGLES IN 5 MINS!? I WANT F@$KIN 20!!!!!!

    Rows- 3 sets
    FSFL w/ loose form
    7 plates x 4
    7 plates x 4
    7 plates x 4

    HS Incline- 3 sets
    FSFL w/ HARD contraction
    4 plates + 25 x 2
    4 plates + 25 x 2
    4 plates + 25 x 2

    WATCH ME F@$KIN GROW!!!

    DB side laterals- 4 sets
    Loose Form (AMRAP with 100's)
    100 x 7
    100 x 7
    100 x 7
    1.5 reps
    40 x 4

    Reverse Pec deck- 5 sets
    150 x 3
    150 x 3
    150 x 3
    150 x 3
    150 x 3

    MORE INSANITY!!!! TURN IT UP MOTHERF@$KER!!!

    DB front raises- 3 sets
    60 x 5
    60 x 5
    60 x 5

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

    OTHERS MAY HAVE STARTED THIS...BUT ILL BE THE ONE TO FINISH IT!!!

    Single tricep press- 5 sets
    60 x 3
    60 x 3
    60 x 3
    60 x 3
    60 x 3

    1.5 rep tension reps - DB behind head tricep extension- 4 sets
    FS
    60 x 4
    60 x 4
    FL
    60 x 4
    60 x 4

    HELL HAS NO ROOM FOR YOUR KIND!!!!

    5 count squeeze db shrugs- 3 sets
    90 x 2
    10 count hanging at sides
    90 x 2
    10 count hanging at sides
    90 x 2

    High concentration curls- 4 sets
    Both
    50 x 5
    50 x 5
    50 x 5
    50 x 5

    HERE WE F@$KIN ARE!!!! COME AT US!!!!

    SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
    Slow Tempo Reverse curl bar
    +15 ps x 6 6 6 6
    Slow Tempo Normal
    95 x 6 6 6 6

    Gymnastic Hanging leg raise- 4 sets
    +20 x 5
    +20 x 5
    +20 x 5
    +20 x 5

    BODIES BREAKING!!!' DRIVING ME CRAZY!!!!

    Rope cable crunches- 4 sets
    3-10 reps ss Bodyweighr leg raise circuit
    130 x 6 into 0 x 9
    130 x 6 into 0 x 9
    130 x 6 into 0 x 9

    Lat Pulldown- 2 sets
    LF Fully Lengthened
    270 x 5
    290 x 2
    SF Pulldowns
    230 x 4
    230 x 4
    230 x 4

    IM STARTING A NEW F@$KIN MOVEMENT!!!! UNDEFEATABLE HARD WORK!!! JUGGERNAUT!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: Recovery and growth have not really changed course...still got a few weeks to go before we see anything!

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1 scoop
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump): 10/10
    Notes: 3 days on this and I gotta say...1 scoop IS PLENTY...and I handled 400mg caffeine with no problems before

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  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)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    BODY DESTROYED FROM THE 585 SQUAT AND 7 SETS OF 3 PLATE BENCHING...I DONT F#$KING CARE!!! WATCH ME OVERREACH AND F#$KING GROW!!!

    Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps
    Feet close
    105 x 10
    105 x 10
    Feet wide
    105 x 10
    105 x 10
    1.5 rep normal stance
    Shortened 80 x 10
    Lengthened 80 x 10

    Intent Reps - Extensions- 6 sets of 8-10 reps
    Feet close
    105 x 10
    105 x 10
    Feet wide
    105 x 10
    105 x 10
    1.5 rep normal stance
    Shortened 80 x 10
    Lengthened 80 x 10

    COMPLETELY PUMPED AND PRE EXHAUSTED!!! TIME TO SQUAT!!!

    DEPTH WORK (reset reps) - Squats- 2 sets of 4-10 reps
    Low Bar Back
    Bar x 3
    135 x 2
    225 x 1
    315 x 1
    405 x 1
    455 x 6
    455 x 6

    Sumo Deadlifts- 3 sets
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    475 x 4
    475 x 4
    475 x 4

    BENDING EVERY PIECE OF IRON IN THIS PLACE!!!

    Front squats- 2 sets of 4-10 reps
    325 x 4
    325 x 4

    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    16 plates + 2 25's x 6
    16 plates + 2 25's x 6
    16 plates + 2 25's x 6
    16 plates + 2 25's x 6

    4 PLATE FRONT SQUATS FOR REPS!! I WANT IT!!! ILL WILL IT!!!

    Leg press calf press- 3 sets of 4-10 reps
    Knee bend with hard contractions at tops and bottoms
    16 plates x 10
    16 plates x 10
    16 plates x 10

    High Leg Press- 4 sets
    10 count break between sets - Sumo Wide Stance (toes out)
    14 plates x 9
    14 plates x 9
    14 plates x 9
    14 plates x 9

    TEAR IT UP NOW!!!

    FSFL - leg press calf press- 6 sets
    Toes straight
    10 plates x 10
    10 count break
    10 plates x 10
    10 count break
    10 plates x 10
    Toes out
    10 plates x 10
    10 count break
    10 plates x 10
    10 count break
    10 plates x 10

    Smith machine seated calf press- 3 sets
    Tension reps toes in
    145 x 5
    145 x 5
    145 x 5

    FINISH THIS!!! DESTROY IT!!!!

    Seated leg curls- 3 sets
    2 count squeeze
    130 x 6
    130 x 6
    130 x 6

    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
    100 x 6
    100 x 6
    100 x 6
    100 x 6
    100 x 6
    100 x 6
    100 x 6
    100 x 6
    100 x 6
    100 x 6

    NO IM NOT DONE!!! I NEED TO BE COMPLETE!!! THIS ISNT EVEN MY FINAL FORM!!!!

    Abductor- 3 sets
    135 x 6
    135 x 6
    135 x 6

    Adductor- 3 sets
    135 x 6
    135 x 6
    135 x 6

    INSANITY LIKE YOU'VE NEVER SEEN!!!!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: Recovery and growth have not really changed course...still got a few weeks to go before we see anything!

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1 scoop
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump): 10/10
    Notes: still rocking out 1 scoop and im loving it!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  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)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    WORKING OUT EVERYDAY WITH NO F#$KIN REGRETS!!! STARTING 2015 WITH A F#$KING ROOOOAR!!!!!

    Intent Reps - Flat BB Bench- 3 sets
    Bar x 12
    135 x 3
    225 x 1
    280 x 4
    280 x 4
    CG
    250 x 7

    Deadstop reset reps - Single arm meadows rows- 4 sets
    Feet touching
    2 plates + 10 x 6
    2 plates + 10 x 6
    2 plates + 10 x 6
    2 plates + 10 x 6

    280 BENCH LIKE NOTHIN!!! LET THE BLOOD DRIP!!!

    Lat Work- 5 sets
    SF Wide grip pulldown (to eye level)
    230 x 6
    230 x 6
    Ultra WG
    150 x 8
    150 x 8
    150 x 8

    DB Side laterals- 3 sets
    Tighter Form
    75 x 6
    75 x 6
    75 x 6

    GO AGAINST THE GRAIN!!! DO YOUR OWN F@#KIN THING!!!!

    Intent Reps - cable flys- 4 sets
    Mid
    50 x 8
    50 x 8
    50 x 8
    50 x 8

    Bar pullovers- 3 sets
    80 x 8
    80 x 8
    80 x 8

    FG - DB side lateral Tension (30-50 seconds)- 2 sets
    20 x 44s
    20 x 44s

    I WAS BORN DIFFERENT...I WAS BORN TO BE A F#$KIN BEAST!!!!

    ***FG on all arm work***

    Paused both arm hammer DB curls- 3 sets
    20 x 10
    20 x 10
    20 x 10

    Single arm overhand pressdowns- 3 sets
    50 x 8
    50 x 8
    50 x 8

    Single arm cable curl- 3 sets
    40 x 6
    40 x 6
    40 x 6

    I WONT LIVE IN A LIFE WITHOUT MY GOALS!!! IM THE DEFINITION OF A DREAMER!!!

    Cable rear delt crossovers- 3 sets
    30 x 8
    30 x 8
    30 x 8

    CTUT Rope pullovers ss facepulls- 2 sets
    110 x 9 9
    110 x 9 9

    High cable behind the head curls- 8 set
    1.5 reps shortened tension reps
    30 ps x 9
    30 ps x 9
    30 ps x 9
    30 ps x 9
    30 ps x 9
    Kneeling FSFL High bar cable curls
    60 x 8
    60 x 8
    60 x 8

    TIME FOR A F#$KIN CHANGE!!!

    1.5 reps shortened - Overhand bar pressdowns- 8 sets
    Normal
    80 x 6
    80 x 6
    80 x 6
    K Bent Over
    80 x 6
    80 x 6
    80 x 6
    K Bent Over Underhand
    50 x 6
    50 x 6

    1.5 rep DB shrugs
    85 x 8
    85 x 8
    85 x 8

    FOCUS ON THE FINISH!!!!

    DB front raise- 3 sets
    55 x 5
    55 x 5
    55 x 5

    Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
    +10 ps x 20
    +10 ps x 20
    +10 ps x 20

    NO TIME TO WASTE!!! GIVE IT ALL!!!!

    Bent over rope cable crunches- 4 sets
    130 x 7
    130 x 7
    130 x 7
    130 x 7

    Gymnast Style leg raises- 3 sets
    +5 x 4
    5 count hanging break
    +5 x 4
    5 count hanging break
    +5 x 4

    F#$KING LION!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: Not noticeable changes yet...will do a review once I do

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1 scoop
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump): 10/10
    Notes: 1 scoop and my energy is great!! Energy is much improved! Pump is exactly the same

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  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

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    UNBELIEVABLE RESULTS!!! INSANE PROGRESS!!! WATCH ME F#$KIN GROW!!!

    Klokov Timed High bar squats- 3 sets of 1-5 mins
    Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep
    225 x 1 min 30 seconds
    225 x 1 min 30 seconds
    225 x 1 min 30 seconds

    Leg press calf press- 3 sets
    Tension+overreaching
    6 plates x 22
    6 plates x 22
    6 plates x 22

    TIMED SQUATS LIKE NO ONE ELSE CAN DO!!! DEEP AND F#$KIN INSANE!!!!

    ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
    Toes straight
    6 plates x 30
    6 plates x 30
    Toes out
    6 plates x 30
    6 plates x 30
    Toes in
    6 plates x 30
    6 plates x 30

    CTUT 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
    14 plates x 62
    14 plates x 62
    14 plates x 62
    14 plates x 62

    LEGS ARE COMPLETELY PUMPED UP!!! I CAN BARELY WALK!!!!

    High wide leg press- 3 set of 10-30 reps
    14 plates x 14
    14 plates x 14
    14 plates x 14

    Sumo Deadlifts- 3 sets of 6-12 reps
    435 x 8
    435 x 8
    435 x 8

    SETS OF 8 LIKE A F#$KIN ANIMAAAAL!!!!!!

    Smith machine seated calf press- 3 sets of 20-30 reps
    45 ps x 20
    45 ps x 20
    45 ps x 20

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

    MORE REPS!!! MORE SETS!!! MORE F#$KING GROOOWTH!!!

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

    THERES NO COMPARISON!!!! NO ONE ELSE CAN DO THIS SHYT!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: Not noticeable changes yet...will do a review once I do

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1 scoop
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump): 10/10
    Notes: 1 scoop felt good but not as amazing as the first couple days...maybe try 1.5 scoops tomorrow

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  16. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    NO F#$KING CEILINGS TO MY SUCCESS!!!! ILL NEVER STOP PUSHING!!!

    CTUT Kikel BB bench press
    Normal (8-12 reps)
    255 x 10
    260 x 8
    CG (8-15 reps)
    225 x 11

    Cable arm superset- 3 sets of 20-30 reps
    Pressdowns into high curls
    80 x 28 28
    80 x 28 28
    80 x 28 28

    260 FOR SETS OF 8 LIKE A F#$KIN ANIMAAAL!!!!

    DB laterals- 3 sets of 20-30 reps
    45 x 30
    50 x 20
    50 x 20

    HS Incline press- 6 sets
    Fully lengthened and shortened (seat lvl 6)
    2 plates + 20 x 8
    2 plates + 20 x 8
    2 plates + 20 x 8
    Extreme stretch Drop Set
    2 plates + 20 x 8
    Extreme Stretch (30 s)
    2 plates + 20 x 8
    Extreme Stretch (30 s)
    2 plates + 20 x 8
    Extreme Stretch (30 s)

    ENOUGH REPS??? ENOUGH OVERLOAD??? F#$K NO!!!!

    Tension Reps - T bar rows- 4 sets of 8-12 reps
    4 plates x 10
    4 plates x 10
    4 plates x 10
    4 plates x 10

    Pulldowns (fully shortened)- 7 sets
    Wide (15-30 reps)
    190 x 24
    190 x 24
    Super wide (8-12 reps)
    210 x 12
    Tension Reps - Wide Grip 50-70 seconds
    130 x 52s
    SF Rope pullovers - Loaded Stretch
    60 x 15
    30 count hard stretch
    60 x 15
    30 count hard stretch

    HAHAH THIS IS HOW WE F#$KIN OVERTRAIN!!!!

    Side laterals- 3 sets
    K Style Forced reps (20-40 reps)
    70 x 25
    70 x 25
    Timed CTUT no breaks between reps (50-100 seconds)
    15 x 66s

    Standing reverse Pec deck- 4 sets of 20-30 reps
    90 x 20
    90 x 20
    90 x 20
    90 x 20

    MORE PAIN!!! I WANT IT ALL!!!!

    Smith machine standing shoulder press- 4 sets of 20-30 reps
    Partials
    135 x 22
    135 x 22
    135 x 22
    135 x 22

    Rope pulldowns- 5 sets
    80 x 18
    10 count break
    80 x 18
    10 count break
    80 x 18
    10 count break
    80 x 18
    10 count break
    80 x 18

    IM ABOUT TO TEAR IT UP NOW!!!! EVERYBODY BACK UP!!!!

    Curl bar preacher- 5 sets
    25 ps x 8
    10 count break
    25 ps x 8
    10 count break
    25 ps x 8
    10 count break
    25 ps x 8
    10 count break
    25 ps x 8

    DB Alt curls- 3 sets of 8-20 reps
    Normal twisting
    35 x 10
    Both arm Hammer
    35 x 10
    35 x 10

    SMASHER!!!!

    Db behind head extensions- 3 sets of 20-30 reps
    55 x 25
    55 x 25
    55 x 25

    Db shrugs- 2 sets
    60 x 30 seconds
    60 x 30 seconds

    Forearm curls- 8 sets of 20-40 reps
    Cur bar extensors
    +5 ps x 38
    +5 ps x 38
    +5 ps x 38
    +5 ps x 38
    BB flexors
    +5 ps x 38
    +5 ps x 38
    +5 ps x 38
    +5 ps x 38

    STILL ROCKIN THIS SHYT OUT!!!! STILL CRUSHING EVERY F#$KIN SESSION!!!!

    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    120 x 11
    10 count break
    120 x 11
    10 count break
    120 x 11
    Front speed
    110 x 36
    10 count break
    110 x 36

    Dip platform leg raises- 3 sets
    +5 x 9
    +5 x 9
    +5 x 9

    GUESS HOW LONG THAT WORKOUT TOOK ME?...A LITTLE OVER 1 F#$KING HOUR...YOU THINK YOU CAN HANDLE THAT PACE? THIS IS HOW I OVERREACH MOTHERF#$KER!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: video coming soon on HOW im overreaching for this product

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1 scoop
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 8/10
    Effectiveness (Energy/Pump): 10/10
    Notes: tried the 1.5 scoops today....AND IT HIT THE SPOT PERFECTLY!!!! WOW was 1.5 amazing!!! Energy, pump, ALL OFF THE CHAIN!!!!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  17. UPDATED VLOG COMING SOON ON WHY IVE BEEN SO DAMN BUSY haha


    7 Lower Body Cell Swelling Day w/ Ab Auxillary
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    IM THE F@$KIN KING!!!!!!!!!!!

    Leg curls- 3 sets 50-100 reps
    60 x 66
    60 x 66
    60 x 66

    Leg extensions- 3 sets of 50-100 reps
    60 x 72
    60 x 72
    60 x 72

    CONQUERING THIS MOTHERF@$KIN SESSION!!!!

    Leg press calf press- 3 sets of 75-100 reps
    Entire Leg Contracted
    2 plates x 76
    2 plates x 76
    2 plates x 76

    Leg press- 5 sets of 60-100 reps
    K Style Close Stance
    8 plates x 116
    8 plates x 116
    8 plates x 116
    8 plates x 116
    8 plates x 116

    OVER 100 REPS PER SET!? YOU CANT HANDLE THIS AGONY!!!!

    Seated smith machie calf press- 3 sets of 50-75 reps
    35 ps x 50
    35 ps x 50
    35 ps x 50

    Tension Reps - Seated leg curls- 3 sets of 10-20 reps
    Close
    70 x 20
    75 x 10
    Wide
    75 x 10

    ITS YOUR TIME TO FALL FROM GRACE!!!!

    Tension Reps - Leg extensions- 3 sets of 10-20 reps
    Close
    70 x 20
    75 x 10
    Wide
    75 x 10

    Abductor- 3 sets of 15-30 reps
    95 x 15
    95 x 15
    95 x 15

    EVERY MUSCLE!!! EVERY ANGLE!!!

    Adductor- 3 sets of 15-30 reps
    95 x 15
    95 x 15
    95 x 15

    Gymnastic leg raises- 4 sets of 12-20 reps
    Break as long as needed between sets
    16
    16
    16
    16

    Cable crunches ss hanging leg raises- 4 sets
    Constant circuit
    110 x 20 into 0 x 12
    110 x 20 into 0 x 12
    110 x 20 into 0 x 12
    110 x 20 into 0 x 12

    FINISHED WITH THE WRATH OF GOD!!!! GET F@$KIN INSAAANE!!!!


    ______________________________ ___



    8 Upper Body Cell Swelling Day w/ forearm emphasis
    *keep tissue damage to a minimum (excluding forearms)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    CAUSE IM THE F#$KIN ANIMAAAAL!!!!

    Standing barbell CJ forearms (paused at tops)- 6 sets of 15-20 reps
    Front
    65 x 15
    65 x 15
    65 x 15
    Back
    65 x 15
    65 x 15
    65 x 15

    Rope pullovers- 6 sets of 20-30
    reps
    50 x 28
    50 x 28
    50 x 28
    50 x 28
    50 x 28
    50 x 28

    SPITTIN DRAGON FIRE ON MY F#$KIN FOES!!!!

    HS Incline Press- 6 sets of 30-50 reps
    Partials
    2 plates + 2 25's x 44
    2 plates + 2 25's x 44
    2 plates + 2 25's x 44
    2 plates + 2 25's x 44
    2 plates + 2 25's x 44
    2 plates + 2 25's x 44

    Delts- 6 sets
    DB side
    40 x 54
    40 x 54
    DB front
    35 x 10
    35 x 10
    Single Cable rear Delt crossovers
    30 x 18
    30 x 18

    ATTEMPT THIS AND YOULL DIE!!!! UNIQUE UNTOUCHABLE!!!!

    Triceps- 6 sets of 30-80 reps
    Rope AK pressdowns (lats flexed)
    60 x 36
    60 x 36
    60 x 36
    Overhand overhead bar
    60 x 28
    60 x 28
    60 x 28

    DB Curls- 6 sets of 30-80 reps
    Both arm hammer (bringing in front of body)
    25 x 38
    25 x 38
    25 x 38
    Both arm twisting
    20 x 22
    20 x 22
    20 x 22

    CANT BE TOUCHED!!! CANT BE STOPPED!!!!

    Reverse wrist curls curls ss normal curls- 6 sets
    W/ Extensors
    15 ps x 12 10
    15 ps x 12 10
    15 ps x 12 10
    15 ps x 12 10

    Preacher curl bar standing db behind head extension- 3 sets of 20-30 reps
    25 ps x 28 into 65 x 30
    25 ps x 28 into 65 x 30
    25 ps x 28 into 65 x 30

    Cable bar forearm pressdowns- 2 sets of 50-100 reps
    Flexors
    70 x 34
    70 x 34
    70 x 34
    Extensors
    20 x 34
    20 x 34
    20 x 34

    NEVER ENDING INSAAAANITY!!!!

    Preacher Extensors- 3 sets
    5ps x 42
    5ps x 42
    5ps x 42

    DB farmers walks- 2 sets
    Keep DBS off legs
    70 x 42 s
    70 x 42 s

    Barbell forearms (partials if needed)- 4 sets
    Flexors
    75 x 42
    75 x 42
    Curl bar
    +5 ps x 36
    +5 ps x 36

    ONCE I WALK INTO THE GYM IM A GOD NO ONE CAN BEAT ME!!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: update video coming soon...noticing zero effects still

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1/5 scoops
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10
    Notes: video coming on an updated review on 1.5 scoops...all i can say is DAMN! Energy is ridiculous!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  18. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
    *Auto-regulate Squats/Deadlifts

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    YOU DONT MAKE THE PROGRESS I DO BECAUSE YOU DONT FORCE IT...YOU WANNA GROW? FORCE YOUR MUSCLES TO F@$KING GROW!!!!!

    Squats- X sets of Singles/Doubles/Triples
    Back
    Bar x 6
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    455 x 1
    495 x 1
    585 x 1
    545 x 1
    545 x 1

    WORKIN UP TO 6 PLATES LIKE CLOCK WORK!!! I WANT F@$KIN DEEPER REPS!!!!! I WANT MORE PAAAIN!!!!

    Sumo Deadlifts- X sets of Singles/Doubles/Triples
    Non-Strapped
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    495 x 1
    570 x 3
    500 x 3
    (only use straps on last set)
    500 x 3

    570 TORE OFF THE F@$KIN GROUND!!!! EASY F@&KIN SH*T!!!

    Front squats- 3 sets of singles
    345 x 1
    345 x 1
    345 x 1

    Leg press quad sweep partials- 5 sets
    10 count pause in hole and 10 count squeeze at top of every rep
    22 plates x 5
    22 plates x 5
    22 plates x 5
    22 plates x 5
    22 plates x 5

    I CANT STOP MAKIN PROGRESS!!! I CRAVE MORE SUCCESS!!!

    Sumo stance leg press- 3 sets
    Full DEEP AS POSSIBLE reps
    20 plates x 6
    20 plates x 6
    20 plates x 6

    Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
    **SWITCH BETWEEN CLOSE AND WIDE STANCE**
    Toes straight
    18 plates x 3
    18 plates x 3
    Toes out
    18 plates x 3
    1& plates x 3
    Toes In
    18 plates x 3
    18 plates x 3

    UNDENIABLE!!! UNSTOPPABLE!!!

    Smith machine seated calf press- 5 sets
    5 count squeeze and stretch
    55 ps x 3
    55 ps x 3
    55 ps x 3
    55 ps x 3
    55 ps x 3

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

    REPPIN THE WHOLE STACK!!! GIVE ME A F&)KIN CHALLENGE!!!

    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 3-6 reps
    120 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4

    LEG PUMP FROM ANOTHER REALM!!!! TREMBLE AT MY SIZE!!! RUN IN FEAR OF MY F@$KIN STRENGTH!!!!!



    ______________________________ __________________


    2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
    *Auto-regulate bench
    *NO straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    SEVERE HIS LIMBS OFF HIS TORSO IN SLEEP AND BURN WHAT REMAINS!!!!

    Flat Bench- X sets of Singles/Doubles/Triples
    Bar x 20
    135 x 2
    225 x 1
    275 x 1
    315 x 1
    340 x 1
    340 x 1
    340 x 1
    10 count pauses CG
    225 x 4
    Normal CG
    315 x 1

    3 PLATE CLOSE GRIP WITH F&)KIN EASE!!!! THE WAR HAS JUST BEGUN!!!

    Rows- 3 sets
    FSFL w/ loose form
    7 plates x 5
    7 plates + 2.5 x 3
    7 plates + 2.5 x 3

    HS Incline- 3 sets
    FSFL w/ HARD contraction
    4 plates + 25 x 3
    4 plates + 25 x 3
    4 plates + 25 x 3

    COMPLETE ONSLAUGHT!!!!

    DB side laterals- 4 sets
    Loose Form (AMRAP with 100's)
    100 x 8
    100 x 8
    100 x 8
    1.5 reps
    40 x 5

    Reverse Pec deck- 5 sets
    150 x 4
    150 x 4
    150 x 4
    150 x 4
    150 x 4

    DB front raises- 3 sets
    60 x 6
    60 x 6
    60 x 6

    YOUR NOT GETTING OUT OF THIS NIGHTMARE OF A WORKOUT!!!!

    Tension Reps - Standing single arm twisting db curls- 5 set circuit
    50 x 5
    50 x 5
    50 x 5
    50 x 5
    55 x 2

    Single tricep press- 5 sets
    60 x 4
    60 x 4
    60 x 4
    60 x 4
    60 x 4

    1.5 rep tension reps - DB behind head tricep extension- 4 sets
    FS
    60 x 5
    60 x 5
    FL
    60 x 5
    60 x 5

    PULL THE TRIGGER AND THE NIGHTMARE STOPS!!!!

    5 count squeeze db shrugs- 3 sets
    90 x 3
    10 count hanging at sides
    90 x 3
    10 count hanging at sides
    90 x 3

    High concentration curls- 4 sets
    Both
    60 x 2
    60 x 2
    60 x 2
    60 x 2

    ROCKIN OUT F@$KIN INTENSITY!!! NEW F@!KING BREED OF WARRIORS!!!!!

    SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
    Slow Tempo Reverse curl bar
    +20 ps x 2 2 2 2
    Slow Tempo Normal
    105 x 3 3 3 3

    Gymnastic Hanging leg raise- 4 sets
    +25 x 2
    +25 x 2
    +25 x 2
    +25 x 2

    CANT BE STOPPED!!! WONT BE STOPPED!!!!!

    Rope cable crunches- 4 sets
    3-10 reps ss Bodyweighr leg raise circuit
    130 x 7 into 0 x 10
    130 x 7 into 0 x 10
    130 x 7 into 0 x 10

    Lat Pulldown- 2 sets
    LF Fully Lengthened
    Stack (290) x 3
    Stack (290) x 3
    SF Pulldowns
    230 x 5
    230 x 5
    230 x 5

    YOU CANT SURVIVE A WEEK IN MY LIFE!!!!!! I F@$KIN THRIVE ON THIS INSANE SHYT!!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: nothing to report yet!

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1.5 scoops
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10
    Notes: blazed thru this session with ease!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    The INSANE BULK Series 10 (Auto-Regulation, C4 Cellucor G4 Series, Clear Muscle)
    [youtube]mVpNUuZa4mU[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  19. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I CAN CREATE MORE F#$KING TENSION IN 1 REP THAN YOU CAN IN YOUR ENTIRE WORKOUT!!!! THATS WHY I F#$KIN GROW!!!! CAUSE I CAN CONTRACT WITH THE POWER OF A F#$KIN MAC TRUCK!!!!

    Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps
    Feet close
    110 x 8
    110 x 8
    Feet wide
    110 x 8
    110 x 8
    1.5 rep normal stance
    Shortened 85 x 8
    Lengthened 85 x 8

    Intent Reps - Extensions- 6 sets of 8-10 reps
    Feet close
    110 x 8
    110 x 8
    Feet wide
    110 x 8
    110 x 8
    1.5 rep normal stance
    Shortened 85 x 8
    Lengthened 85 x 8

    THAT WAS JUST THE WARMUP!!! NOW THAT OUR LEGS ARE ALREADY FAILING WE F#$KIN SQUAT!!!!

    DEPTH WORK (reset reps) - Squats- 2 sets of 4-10 reps
    Normal
    Bar x 3
    135 x 2
    225 x 1
    315 x 1
    405 x 1
    460 x 4
    HULK SMASH Sets (5-20 count pauses)
    405 x 4 10 count pauses

    Sumo Deadlifts- 3 sets
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    475 x 5
    585 x 3!!!!!
    475 x 5
    475 x 5

    HULK SMASHED SOME SQUATS AND THEN HIT A DEADLIFT PR?!?!?!? UN F#$KIN REAL!!!! YOU CANT REPRODUCE THIS KIND OF INTENSITY!!!!

    Front squats- 2 sets of 4-10 reps
    325 x 5
    325 x 5

    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    16 plates + 2 25's x 7
    16 plates + 2 25's x 7
    16 plates + 2 25's x 7
    16 plates + 2 25's x 7

    BLEED OUT EVERY F#$KIN REP!!!!

    Leg press calf press- 3 sets of 4-10 reps
    Knee bend with hard contractions at tops and bottoms
    16 plates + 2 25's x 4
    16 plates + 2 25's x 4
    16 plates + 2 25's x 4

    DEEP AS POSSIBLE - High Leg Press- 3 sets
    10 count break between sets - Sumo Wide Stance (toes out)
    16 plates + 2 25's x 4
    16 plates + 2 25's x 4
    16 plates + 2 25's x 4

    OVER 700 LBS OF LEG PRESS FOR F#$KIN EVERY MOVEMENT!!! TEAR IT F#$KIN UP!!!!

    FSFL - leg press calf press- 6 sets
    Toes straight
    12 plates x 4
    10 count break
    12 plates x 4
    10 count break
    12 plates x 4
    Toes out
    12 plates x 4
    10 count break
    12 plates x 4
    10 count break
    12 plates x 4

    Smith machine seated calf press- 3 sets
    Tension reps toes in
    145 x 6
    145 x 6
    145 x 6

    LET THE BLOOD AND GUTS HIT THE FLOOR!!!! IF YOUR NOT STUMBLING, YOUR NOT F#$KING GROWING!!!!

    Seated leg curls- 3 sets
    2 count squeeze
    130 x 7
    130 x 7
    130 x 7

    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
    100 x 7
    100 x 7
    100 x 7
    100 x 7
    100 x 7
    100 x 7
    100 x 7
    100 x 7
    100 x 7
    100 x 7

    NOT DONE!!! NEVER DONE!!! IVE JUST BEGUN TO SPIT BLOOD!!!!

    Abductor- 3 sets
    135 x 7
    135 x 7
    135 x 7

    Adductor- 3 sets
    135 x 7
    135 x 7
    135 x 7

    TURNING INTO THE BEAST I WAS BORN TO BE!!!! GIVE ME F#$KIN MOOOOOOORE!!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: update video below!!!

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1.5 scoops
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10
    Notes: update video below!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    The INSANE BULK Series 11 (MuscleTech Clear Muscle Follow Up After Nearly 1 Full Bottle)
    [youtube]http://www.youtube.com/watch?v=9jK_fuMTiGo[/youtube]

    The INSANE BULK Series 12 (NEW Cellucor G4 Series C4 Follow Up After 2 Weeks)
    [youtube]http://www.youtube.com/watch?v=H-gHHQVTJws[/youtube]

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  20. 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)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    IM GUNNA RUN THIS TOWN TONIGHT!!!!!!

    Intent Reps - BB Bench- 3 sets
    Decline
    Bar x 12
    135 x 3
    225 x 1
    275 x 1
    315 x 4
    315 x 4
    2 count pause Flat CG
    245 x 4
    245 x 4

    3 PLATES LIKE A F@$KIN CAKE WALK!!!! MAKE THIS SHYT HARD!!!!

    Deadstop reset reps - Single arm meadows rows- 4 sets of 4-6 reps
    Feet touching
    2 plates + 15 x 4
    2 plates + 15 x 4
    2 plates + 15 x 4
    2 plates + 15 x 4

    Lat Work- 5 sets
    SF Wide grip pulldown (to eye level)
    230 x 7
    230 x 7
    Ultra WG
    150 x 9
    150 x 9
    150 x 9

    SQUEEZE IT F@$KIN HARDER!!!!

    DB Side laterals- 3 sets
    Tighter Form
    75 x 7
    75 x 7
    75 x 7

    Intent Reps - cable flys- 4 sets
    Mid
    50 x 9
    50 x 9
    50 x 9
    50 x 9

    MOOOORE!!!! MOOOOORE!!!!!

    Bar pullovers- 3 sets
    80 x 10
    90 x 4
    90 x 4

    FG - DB side lateral Tension (30-50 seconds)- 2 sets
    20 x 47s
    20 x 47s

    ***FG on all arm work***

    Paused both arm hammer DB curls- 3 sets
    25 x 4
    25 x 4
    25 x 4

    INSANE PUMP!!! YOU TRY FAT GRIPZ AND SEE HOW THEY WORK!!!! SEE HOW THEY F@$KIN BUUUURN!!!!!

    Single arm overhand pressdowns- 3 sets
    50 x 10
    60 x 4
    60 x 4

    Single arm cable curl- 3 sets
    40 x 7
    40 x 7
    40 x 7

    Cable rear delt crossovers- 3 sets
    30 x 10
    40 x 5
    40 x 5

    I WASNT BORN GREAT!! I F@$KING KILLED MY WAY TO THE TOP!!!

    CTUT Rope pullovers ss facepulls- 2 sets
    110 x 10 10
    120 x 5 5

    High cable behind the head curls- 8 set
    1.5 reps shortened tension reps
    40 ps x 4
    40 ps x 4
    40 ps x 4
    40 ps x 4
    40 ps x 4
    Kneeling FSFL High bar cable curls
    60 x 10
    70 x 4
    70 x 4

    PUSH IT HARDER!!! MAKE EVERY F@$KIN REP WORTH SOMETHING!!!!!!

    1.5 reps shortened - Overhand bar pressdowns- 8 sets
    Normal
    80 x 7
    80 x 7
    80 x 7
    K Bent Over
    80 x 7
    80 x 7
    80 x 7
    K Bent Over Underhand
    50 x 7
    50 x 7

    DB shrugs
    85 x 10
    85 x 10
    85 x 10

    5 PEOPLE HAVE ALREADY COME IN AND LEFT!!! IM STILL HERE GRINDIN AWAY!!!!!!

    DB front raise- 3 sets
    55 x 6
    55 x 6
    55 x 6

    Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
    +10 ps x 22
    +10 ps x 22
    +10 ps x 22

    BLEEEEEEEEEEDIN ON EVERY PIECE OF IRON!!!!!

    Bent over rope cable crunches- 4 sets
    130 x 10
    140 x 6
    140 x 6
    140 x 6

    Gymnast Style leg raises- 3 sets
    +5 x 5
    5 count hanging break
    +5 x 5
    5 count hanging break
    +5 x 5

    LETS F@&KIN PLAY ROUGH!!!! COME AT ME!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: this overreaching cycle is REALLY wearing me down...fighting thru every session so hopefully this product starts to kick in soon

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1.5 scoops
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10
    Notes: Noticed a HUGE increase in pump today from this product and the energy is even BETTER than when I first started taking it..really enjoying this!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  21. 5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
    *Tension Reps = focus on squeeze and stretch

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    IM A NEW BREED OF INSANITY!!! A CREATURE OF F#$KIN INSANE PROPORTIONS!! TIME TO F#$K THIS PLACE UP!!!!

    Klokov Timed High bar squats- 3 sets of 1-5 mins
    Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep
    225 x 1 min 32 seconds
    225 x 1 min 32 seconds
    225 x 1 min 32 seconds

    Leg press calf press- 3 sets
    Tension+overreaching
    6 plates x 23
    6 plates x 23
    6 plates x 23

    BULLSH*T!!! I WANT 2 PLATE SQUATS FOR 10 MINS A SET!!!

    ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
    Toes straight
    8 plates x 15
    8 plates x 15
    Toes out
    8 plates x 15
    8 plates x 15
    Toes in
    8 plates x 15
    8 plates x 15

    CTUT 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
    14 plates x 64
    14 plates x 64
    14 plates x 64
    14 plates x 64

    ROCKING THIS OUT LIKE A F#$KIN BEAR!!!!

    High wide leg press- 3 set of 10-30 reps
    14 plates x 15
    14 plates x 15
    14 plates x 15

    Sumo Deadlifts- 3 sets of 8-12 reps
    435 x 10
    435 x 10
    435 x 10

    EASY F#$KIN WORK!!! LET THE BLOOD DRIP!!!!

    Smith machine seated calf press- 3 sets of 20-30 reps
    45 ps x 22
    45 ps x 22
    45 ps x 22

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

    INSANE PUMP!!!! COME ON!! MORE MORE I WANT F#$KIN MORE!!!!!

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

    WHAT??? AM I DONE???? YOU DONT THINK I CAN WALK NOW??? WELL GUESS WHAT...I'LL F#$KIN SQUAT!!!!

    Low Bar Squats
    Bar x 8
    135 x 8
    225 x 8
    315 x 8
    405 x 8
    Squat hold against wall x 120 seconds

    HARDEST 4 PLATES OF MY LIFE...EVERYDAY...PUSHING. F#$KING. LIMITS.

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: this overreaching cycle is REALLY wearing me down...fighting thru every session so hopefully this product starts to kick in soon

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1.75 scoops
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10
    Notes: Messing around with dosages, times, etc...1.75 scoops...TOO MUCH

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  22. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    LETS THE F#$KING INSANITY BEGIN!!!! ANOTHER DAY...ANOTHER F#$KING CHANCE TO GROOOOW!!!!!

    CTUT Kikel BB bench press
    Normal (8-12 reps)
    260 x 9
    CG (8-15 reps)
    230 x 8
    230 x 8

    Cable arm superset- 3 sets of 20-30 reps
    Pressdowns into high curls
    80 x 30 30
    90 x 20 20
    90 x 20 20

    EXPLODING THRU EVERY DAMN BENCH REP!!! WATCH ME HIT 3 PLATES FOR AN EASY 20 REPS!!! IT WILL HAPPEN!!!

    DB laterals- 3 sets of 20-30 reps
    50 x 22
    50 x 22
    50 x 22

    HS Incline press- 6 sets
    Fully lengthened and shortened (seat lvl 6)
    2 plates + 20 x 9
    2 plates + 20 x 9
    2 plates + 20 x 9
    Extreme stretch Drop Set
    2 plates + 20 x 9
    Extreme Stretch (30 s)
    2 plates + 20 x 9
    Extreme Stretch (30 s)
    2 plates + 20 x 9
    Extreme Stretch (30 s)

    PUMP THE BLOOD!!! FEEL THE F#$KIN MUSCLE!!!

    Tension Reps - T bar rows- 4 sets of 8-12 reps
    4 plates x 11
    4 plates x 11
    4 plates x 11
    4 plates x 11

    Pulldowns (fully shortened)- 7 sets
    Wide (15-30 reps)
    190 x 25
    190 x 25
    Super wide (8-12 reps)
    230 x 8
    Tension Reps - Wide Grip 50-70 seconds
    130 x 54s
    SF Rope pullovers - Loaded Stretch
    60 x 16
    30 count hard stretch
    60 x 16
    30 count hard stretch

    KEEP PUSHING IT!!! NEVER ENOUGH WORK!!!

    Side laterals- 3 sets
    K Style Forced reps (20-40 reps)
    70 x 26
    70 x 26
    Timed CTUT no breaks between reps (50-100 seconds)
    15 x 68s

    Standing reverse Pec deck- 4 sets of 20-30 reps
    90 x 22
    90 x 22
    90 x 22
    90 x 22

    Smith machine standing shoulder press- 4 sets of 20-30 reps
    Partials
    135 x 24
    135 x 24
    135 x 24
    135 x 24

    MORE!!!! MORE!!!!! DRAGON BLOOD!!!!

    Rope pulldowns- 5 sets
    80 x 19
    10 count break
    80 x 19
    10 count break
    80 x 19
    10 count break
    80 x 19
    10 count break
    80 x 19

    Curl bar preacher- 5 sets
    25 ps x 9
    10 count break
    25 ps x 9
    10 count break
    25 ps x 9
    10 count break
    25 ps x 9
    10 count break
    25 ps x 9

    YOU CANT HANDLE THIS!!! YOUR NOT THE ONE THAT WILL BEAT ME!!!!

    DB Alt curls- 3 sets of 8-20 reps
    Normal twisting
    35 x 11
    Both arm Hammer
    35 x 11
    35 x 11

    Db behind head extensions- 3 sets of 20-30 reps
    55 x 26
    55 x 26
    55 x 26

    Db shrugs- 2 sets
    60 x 30 seconds
    60 x 30 seconds

    FINISH IT!!! CRUSH IT!!! F#$KIN TEAR IT APAAAAART!!!!

    Forearm curls- 8 sets of 20-40 reps
    Cur bar extensors
    +10 ps x 20
    +10 ps x 20
    +10 ps x 20
    +10 ps x 20
    BB flexors
    +10 ps x 20
    +10 ps x 20
    +10 ps x 20
    +10 ps x 20

    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    120 x 12
    10 count break
    120 x 12
    10 count break
    120 x 12
    Front speed
    110 x 38
    10 count break
    110 x 38

    Dip platform leg raises- 3 sets
    +5 x 10
    +5 x 10
    +5 x 10

    GROWING FAST AS F@#K

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recovery hasnt changed and overreaching it hitting hard...and its only the beginning of the week

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1.75 scoops
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10
    Notes: Messing around with dosages, times, etc...1.75 scoops felt PERFECT today!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: Molten Chocolate
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  23. 7 Lower Body Cell Swelling Day w/ Ab Auxillary
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I DONT WANT IT F#$KING EASY...I WANT TO EARN THIS F#$KIN SHYT!!!!!!

    Leg curls- 3 sets 50-100 reps
    60 x 68
    60 x 68
    60 x 68

    Leg extensions- 3 sets of 50-100 reps
    60 x 74
    60 x 74
    60 x 74

    UNREAL PUMP!!!! LET THE PAIN POUR IN!!!!

    Leg press calf press- 3 sets of 75-100 reps
    Entire Leg Contracted
    2 plates x 78
    2 plates x 78
    2 plates x 78

    Leg press- 5 sets of 60-100 reps
    K Style Close Stance
    8 plates x 120
    8 plates x 120
    8 plates x 120
    8 plates x 120
    8 plates x 120

    100+ REP SETS LIKE A F#$KIN ANIMAAAAAL!!!!

    Seated smith machie calf press- 3 sets of 50-75 reps
    35 ps x 52
    35 ps x 52
    35 ps x 52

    Tension Reps - Seated leg curls- 3 sets of 10-20 reps
    Close
    75 x 11
    75 x 11
    Wide
    75 x 11

    SQUEEZE!!!! F#$KING SQUEEEEEZE EVERY DAMN BIT OF GROWTH OUT OF THESE REPS!!!!

    Tension Reps - Leg extensions- 3 sets of 10-20 reps
    Close
    75 x 11
    75 x 11
    Wide
    75 x 11

    Abductor- 3 sets of 15-30 reps
    95 x 16
    95 x 16
    95 x 16

    Adductor- 3 sets of 15-30 reps
    95 x 16
    95 x 16
    95 x 16

    HARDER!!! MORE!!!! GET LOST IN THE F#$KIN PAAAAIN!!!!!

    Gymnastic leg raises- 4 sets of 12-20 reps
    Break as long as needed between sets
    17
    17
    17
    17

    Cable crunches ss hanging leg raises- 4 sets
    Constant circuit
    110 x 22 into 0 x 13
    110 x 22 into 0 x 13
    110 x 22 into 0 x 13
    110 x 22 into 0 x 13

    Close stance quad sweep leg press- INSANITY F@$KIN SET
    2 plates x 500

    YOU READ THAT RIGHT...500 F#$KIN REPS!!!! NOW WE'RE PUSHING THE F#$KIN LIMITS!!! GROW MOTHERF#$KER!!!!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: no changes...overreaching phase is getting real and recovery is insanely hard but pushing thru...ending this week

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1.75 scoops
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10
    Notes: LOVE switching around and trying every variety possible with this preworkout! Energy is still the standout in this product! Pump is pretty decent too!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  24. 8 Upper Body Cell Swelling Day w/ forearm emphasis
    *keep tissue damage to a minimum (excluding forearms)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    THE BEAST HAS ENTERED THE BUILDING...RUN...HIDE...DONT GET IN HIS WAY...THIS BEAST IS HERE TO F#$KIN STAY!!!!

    Standing barbell CJ forearms (paused at tops)- 6 sets of 15-20 reps
    Front
    65 x 16
    65 x 16
    65 x 16
    Back
    65 x 16
    65 x 16
    65 x 16

    Rope pullovers- 6 sets of 20-30
    reps
    50 x 30
    60 x 20
    60 x 20
    60 x 20
    60 x 20
    60 x 20

    ENOUGH BLOOD VOLUME FOR YA???!?! ENOUGH PUMP MOTHERF#$KER?!?!?!

    HS Incline Press- 6 sets of 20-50 reps
    Partials
    2 plates + 2 35's x 20
    2 plates + 2 35's x 20
    2 plates + 2 35's x 20
    2 plates + 2 35's x 20
    2 plates + 2 35's x 20
    2 plates + 2 35's x 20

    Delts- 6 sets
    DB side
    40 x 66
    40 x 66
    Both DB front
    35 x 20
    35 x 20
    Single Cable rear Delt crossovers
    30 x 18
    30 x 18

    THATS RIGHT...40's FOR F#$KIN 66 REPS!!!! NOW THE INSANITY BEGINS!!!!!

    Triceps- 6 sets of 30-80 reps
    Rope AK pressdowns (lats flexed)
    60 x 38
    60 x 38
    60 x 38
    Overhand overhead
    60 x 30
    70 x 20
    70 x 20

    DB Curls- 6 sets of 30-80 reps
    Both arm hammer (bringing in front of body)
    25 x 40
    25 x 40
    25 x 40
    Both arm twisting
    20 x 30
    20 x 30
    20 x 30

    THIS CANT BE REALITY!!!! I CANT BE THIS F#$KIN INTENSE!!!! THIS MUST BE A DIFFERENT REALM OF INSANITY!!!!

    Reverse wrist curls curls ss normal curls- 6 sets
    W/ Extensors
    15 ps x 14 12
    15 ps x 14 12
    15 ps x 14 12
    15 ps x 14 12

    Preacher curl bar standing db behind head extension- 3 sets of 20-30 reps
    25 ps x 30 into 70 x 20
    27.5 ps x 20 into 70 x 20
    27.5 ps x 20 into 70 x 20

    F#$KIN BEAR STOMPING AROUND THIS IRON KINGDOM!!!! TEAR IT UP!!!!

    Cable bar forearm pressdowns- 2 sets of 50-100 reps
    Flexors
    70 x 38
    70 x 38
    70 x 38
    Extensors
    20 x 38
    20 x 38
    20 x 38

    Cable Bar Speed Shrugs- 3 sets
    80 x 70
    10 count break
    80 x 70
    10 count break
    80 x 70

    FINISH THIS SHYT!!! KILL IT!!! F#$K IT!!! LEAVE NOTHING TO CHANCE!!!!

    Preacher Extensors- 3 sets
    5ps x 48
    5ps x 48
    5ps x 48

    DB farmers walks- 2 sets
    Keep DBS off legs
    70 x 44 s
    70 x 44 s

    Barbell forearms (partials if needed)- 4 sets
    Flexors
    75 x 44
    75 x 44
    Extensors
    Bar x 16
    Bar x 16

    FORCING F#$KING GROWTH!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: WELL...after noticing ZERO results for nearly the entire bottle, I woke up today FOR THE FIRST TIME TAKING THIS PRODUCT and felt COMPLETELY recovered, which during an overreaching cycle of training, is unheard of...now things should start getting interesting!

    Cellucor NEW C4 - Energy/Pump - Preworkout
    Dosage: 1.75 scoops
    Flavor Used: Pink Lemonade
    Mixability: 10/10
    Taste: 9/10
    Effectiveness (Energy/Pump): 10/10
    Notes: FULL review coming soon! Need to put my 10+ pages of notes together from the beginning of logging this product

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  25. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
    *Auto-regulate Squats/Deadlifts

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    3...2...1...MAKE THIS F#$KING PLACE GO BOOOOOOOOOOOOOOOOM!!!!!!!

    Low Bar Back Squats- X sets of Singles/Doubles/Triples
    Bar x 6
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    455 x 1
    495 x 1
    550 x 2
    550 x 1

    550 FOR DOUBLES LIKE NOTHIN!!!! WORKIN ON DEPTH...THIS SHYT IS TOO EASY!!!!!

    Sumo Deadlifts- X sets of Singles/Doubles/Triples
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    505 x 1
    505 x 1
    505 x 1

    RIPPIN 505 LIKE SPEEDWORK!!!! BRING IT ON!!!!!!

    Front squats- 3 sets of singles
    345 x 1
    345 x 1
    345 x 1
    OR
    Conventional Deadlifts- 3 sets of singles
    455 x 1
    495 x 1
    495 x 1

    HAVENT DONE CONVENTIONAL IN WHAT SEEMS LIKE FOREVER...AND IT FELT EASIER AND SMOOTHER THAN SUMO?!?!?! 5 PLATES FELT LIKE A WARMUP!!!!!

    Leg press quad sweep partials- 5 sets
    10 count pause in hole and 10 count squeeze at top of every rep
    24 plates x 2
    24 plates x 2
    24 plates x 2
    24 plates x 2
    24 plates x 2

    Sumo stance leg press- 3 sets
    Full DEEP AS POSSIBLE reps
    22 plates x 2
    22 plates x 2
    22 plates x 2

    EVERY PLATE IN THIS F#$KIN GYM IS ON THE LEG PRESS!!!! PARTIALS, FULL REPS, CLOSE STANCE, SIDE STANCE...I DO IT F#$KING ALLL!!!!!

    Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
    **SWITCH BETWEEN CLOSE AND WIDE STANCE**
    Toes straight
    18 plates x 4
    18 plates x 4
    Toes out
    18 plates x 4
    1& plates x 4
    Toes In
    18 plates x 4
    18 plates x 4

    Smith machine seated calf press- 5 sets
    5 count squeeze and stretch
    55 ps x 4
    55 ps x 4
    55 ps x 4
    55 ps x 4
    55 ps x 4

    ONE MORE!!!! PUSH IT!!!!!!

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

    MORE THAN THE STACK!!! HAMSTRINGS BLOWING THE F#$K UP!!!! TIME FOR BRUTALITY!!!!!

    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 3-6 reps
    120 x 5
    120 x 5
    120 x 5
    120 x 5
    120 x 5
    120 x 5
    120 x 5
    120 x 5
    120 x 5
    120 x 5

    THIS IS WHY IM SUCCESSFUL....I DO WHAT YOU F#$KING CANT...TRY AND TRAIN LIKE ME AND YOU'LL BE INJURED WITHIN A WEEK...YOU CANT HANDLE MY REALM OF INSANITY!!!!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recovery is noticeably up for the past 2 days and I'm blazing thru these sessions...this product just may be kicking in

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  26. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
    *Auto-regulate bench
    *NO straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    TIME TO F#$KIN BENCH!!!!

    Flat Bench- X sets of Singles/Doubles/Triples
    Bar x 20
    135 x 2
    225 x 1
    275 x 1
    315 x 1
    335 x 2
    335 x 2
    10 count pauses CG
    245 x 4
    Normal CG
    315 x 1

    MY PREVIOUS PR OF 335x2 FELT LIKE SPEED WORK...SO I DID 2 F#$KING SETS!!!!

    Rows- 3 sets
    FSFL w/ loose form
    7 plates + 2.5 x 4
    7 plates + 2.5 x 4
    7 plates + 2.5 x 4

    HS Incline- 3 sets
    FSFL w/ HARD contraction
    4 plates + 25 x 4
    4 plates + 25 x 4
    4 plates + 25 x 4

    PUSH OUT THE PAAAAIN!!!!

    DB side laterals- 4 sets
    Loose Form (AMRAP with 100's)
    100 x 9
    100 x 9
    100 x 9
    1.5 reps
    45 x 2

    Reverse Pec deck- 5 sets
    150 x 5
    160 x 5
    170 x 5
    180 x 5
    190 x 5

    NEARLY AT THE F#$KIN STACK!!!! KEEP IT COMIN!!!!!

    DB front raises- 3 sets
    65 x 2
    65 x 2
    65 x 2

    Tension Reps - Standing single arm twisting db curls- 5 set circuit
    55 x 2
    55 x 2
    55 x 2
    55 x 2
    55 x 2

    Single tricep press- 5 sets
    60 x 5
    70 x 2
    70 x 2
    70 x 2
    70 x 2

    SQUEEEEEEZE OUT EVERY BIT OF GROWTH ON EVERY F#$KIN REP!!!!!

    1.5 rep tension reps - DB behind head tricep extension- 4 sets
    FS
    65 x 2
    65 x 2
    FL
    65 x 2
    65 x 2

    5 count squeeze db shrugs- 3 sets
    90 x 4
    10 count hanging at sides
    90 x 4
    10 count hanging at sides
    90 x 4

    STOMPIN AROUND THIS F#$KIN GYM!!!!!!!

    High concentration curls- 4 sets
    Both
    60 x 3
    60 x 3
    60 x 3
    60 x 3

    SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
    Slow Tempo Reverse curl bar
    +20 ps x 3 3 3 3
    Slow Tempo Normal
    115 x 2 2 2 2

    Gymnastic Hanging leg raise- 4 sets
    +25 x 3
    +25 x 3
    +25 x 3
    +25 x 3

    FINISH THIS WAR!!!!!

    Rope cable crunches- 4 sets
    3-10 reps ss Bodyweighr leg raise circuit
    130 x 8 into 5 x 3
    130 x 8 into 5 x 3
    130 x 8 into 5 x 3

    Lat Pulldown- 2 sets
    LF Fully Lengthened
    Stack (290) x 4
    Stack (290) x 4
    SF Pulldowns
    250 x 2
    250 x 2
    250 x 2

    LOOKIN LIKE A F#$KIN TANK!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recovery is noticeably up for the past COUPLE days! Loving this!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  27. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    Had dinner with my girlfriend and her friends lastnight...got sick to my stomach...threw up twice and sh*t myself during this workout...why wouldn't I just go home?...BECAUSE I WONT F#$KING QUIT

    Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps
    Feet close
    110 x 9
    110 x 9
    Feet wide
    110 x 9
    110 x 9
    1.5 rep normal stance
    Shortened 85 x 9
    Lengthened 85 x 9

    Intent Reps - Extensions- 6 sets of 8-10 reps
    Feet close
    110 x 9
    110 x 9
    Feet wide
    110 x 9
    110 x 9
    1.5 rep normal stance
    Shortened 85 x 9
    Lengthened 85 x 9

    SQUEEZING HARDER THAN A F#$KIN VICE GRIP!!!! MORE INTENT IN ONE REP THAN IN YOUR ENTIRE F#$KIN WORKOUT!!!!!

    DEPTH WORK (reset reps) - Squats- 2 sets of 4-10 reps
    Normal
    Bar x 3
    135 x 2
    225 x 1
    315 x 1
    405 x 1
    460 x 5
    HULK MASH Sets (5-20 count pauses)
    405 x 5 10 count pauses

    Conventional Deadlift- 3 sets
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    455 x 6
    455 x 6
    455 x 6

    SMASHED SQUATS AND PULLED A CONVENTIONAL DEADLIFT PR!!!! I REFUSE TO LOSE!!!!

    Front squats- 2 sets of 4-10 reps
    325 x 6
    325 x 6

    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    16 plates + 2 25's x 8
    16 plates + 2 25's x 8
    16 plates + 2 25's x 8
    16 plates + 2 25's x 8

    BEYOND PUMPED!!!! BEYOND MOTIVATED!!!!

    Leg press calf press- 3 sets of 4-10 reps
    Knee bend with hard contractions at tops and bottoms
    16 plates + 2 25's x 5
    16 plates + 2 25's x 5
    16 plates + 2 25's x 5

    DEEP AS POSSIBLE - High Leg Press- 3 sets
    10 count break between sets - Sumo Wide Stance (toes out)
    16 plates + 2 25's x 5
    16 plates + 2 25's x 5
    16 plates + 2 25's x 5

    WHEN IT GETS HARD YOU PUSH F#$KING HARDER!!!!

    FSFL - leg press calf press- 6 sets
    Toes straight
    12 plates x 5
    10 count break
    12 plates x 5
    10 count break
    12 plates x 5
    Toes out
    12 plates x 5
    10 count break
    12 plates x 5
    10 count break
    12 plates x 5

    Smith machine seated calf press- 3 sets
    Tension reps toes in
    145 x 7
    145 x 7
    145 x 7

    BENDING F#$KING BARS!!!!! THIS IRON DOESNT STAND A F#$KIN CHANCE!!!!

    Seated leg curls- 3 sets
    2 count squeeze
    130 x 8
    130 x 8
    130 x &

    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
    100 x 8
    100 x 8
    100 x 8
    100 x 8
    100 x 8
    100 x 8
    100 x 8
    100 x 8
    100 x 8
    100 x 8

    THIS IS F#$KING WAAAAAAAR!!!!!

    Abductor- 3 sets
    135 x 8
    135 x 8
    135 x 8

    Adductor- 3 sets
    135 x 8
    135 x 8
    135 x 8

    F#$KED THAT SESSION IN THE A$$!!!! I WONT BE STOPPED I CANT BE STOPPED!!!!!!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recovery still slightly up....other than that nothing new to report

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10



    ALSO, because of the amount of "hate" I've gotten from my youtube channel, some people decided to flag and report my videos...well...my account's been disabled and I will most likely be banned....but guess what....I CAN START A NEW F#$KING CHANNEL...so I will and will post it up here!

    Just a little update!
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  28. 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)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    TIME TO RIP OUT F#$KIN THROATS!!!!! NO PRISONERS...WE'RE HERE FOR THE F#$KIN KILL!!!!!

    Intent Reps - Flat BB Bench- 3 sets
    Normal
    Bar x 12
    135 x 3
    225 x 1
    275 x 1
    315 x 4
    275 x 6
    CG
    265 x 4
    265 x 4

    3 PLATES FOR REPS INTO 2 AND A QUARTER FOR AN EASY 6??? HA! THIS SHYT'S JUST ABOUT TO GET INSAAANE!!!!

    Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps
    Meadows Rows
    2 plates + 15 x 5
    2 plates + 15 x 5
    Compton Rows
    2 plates + 15 x 4
    2 plates + 15 x 4

    Lat Work- 6 sets
    SF Wide grip pulldown (to eye level)
    230 x 8
    230 x 8
    Ultra WG
    150 x 10
    170 x 4
    Underhand (leaning back, mimic high to low row)
    130 x 8
    130 x 8

    EVERY DAMN ANGLE!!! THATS WHY MY LATS BLOCK OUT THE F#$KIN SUN!!!!

    DB Side laterals- 3 sets
    Tighter Form
    75 x 8
    75 x 8
    75 x 8

    Intent Reps - cable flys- 4 sets
    Mid
    50 x 10
    60 x 4
    60 x 4
    60 x 4

    Bar pullovers- 3 sets
    Bent over completely 90 x 8
    slightly higher 90 x 5
    body upright 90 x 5

    MOVE WEIGHT LIKE A FREIGHT TRUCK!!!!!

    FG - DB side lateral Tension (30-50 seconds)- 2 sets
    20 x 49s
    20 x 49s

    ***FG on all arm work***

    Paused both arm hammer DB curls- 3 sets
    25 x 5
    25 x 5
    25 x 5

    Single arm overhand pressdowns- 3 sets
    60 x 5
    60 x 5
    60 x 5

    TRICEPS BIGGER THAN EVER?!?! LEANER THAN ON SHOWDAY!?!?! F#$KIN BELIEVE THIS ****!!!!

    Single arm cable curl- 3 sets
    40 x 8
    40 x 8
    40 x 8

    Cable rear delt crossovers- 3 sets
    40 x 6
    40 x 6
    40 x 6

    CTUT Rope pullovers ss facepulls- 2 sets
    120 x 6 6
    120 x 6 6

    BEYOND THE POINT OF RETURN!!!! IM CROSSING OVER INTO A NEW REALM!!!!!

    High cable behind the head curls- 8 set
    1.5 reps shortened tension reps
    40 ps x 6
    40 ps x 6
    40 ps x 6
    40 ps x 6
    40 ps x 6
    FSFL High bar cable curls
    70 x 5
    70 x 5
    70 x 5

    1.5 reps shortened - Overhand bar pressdowns- 8 sets
    Normal
    80 x 8
    80 x 8
    80 x 8
    K Bent Over
    80 x 8
    80 x 8
    80 x 8
    K Bent Over Underhand
    50 x 8
    50 x 8

    16 F#$KIN ARM SETS BACK TO F#$KING BACK!!! NOBODYS DOING THIS!!!!

    DB shrugs- 3 sets
    100 x 8
    100 x 8
    100 x 8

    DB front raise- 3 sets
    55 x 8
    55 x 8
    55 x 8

    Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
    +10 ps x 24
    +10 ps x 24
    +10 ps x 24

    CANT BE TOUCHED!!! CANT BE STOPPED!!!!

    Gymnast Style leg raises- 3 sets
    +5 x 6
    5 count hanging break
    +5 x 6
    5 count hanging break
    +5 x 6

    Bosu ball hanging leg raises- 3 sets
    Paused at top
    4
    4
    4

    Bent over rope cable crunches- 4 sets
    140 x 7
    140 x 7
    140 x 7
    140 x 7

    RUN AWAY WHILE YOU CAN...IM HERE TO DESTROY YOUR F#$KIN VILLAGE!!! RAIDER!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: easing off of the overreaching phase and going to actualize the gains! Expect some BIG things over the next week!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  29. Your workouts are freaking crazy!!!!! Fcuk the haters!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-

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

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    THIS IS IT!!! THIS IS THE F#$KIN DAY!!! HARDEST DAY OF THE WEEK....BRING IT F#$KIN ON!!!!

    Klokov Timed High bar squats- 3 sets of 1-5 mins
    Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep
    225 x 1 min 34 seconds
    225 x 1 min 34 seconds
    225 x 1 min 34 seconds

    Leg press calf press- 3 sets
    Tension+overreaching
    6 plates x 24
    6 plates x 24
    6 plates x 24

    STILL NOT AT 5 MINUTES YET!!! I WANT MOOOOOOOOORE!!!

    ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
    Toes straight
    8 plates x 16
    8 plates x 16
    Toes out
    8 plates x 16
    8 plates x 16
    Toes in
    8 plates x 16
    8 plates x 16

    CTUT 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
    14 plates x 66
    14 plates x 66
    14 plates x 66
    14 plates x 66

    QUADS BLOWING OUTTA MY PANTS!!! YOU WONT BELIEVE THIS SHYT!!!

    High wide leg press- 3 set of 10-30 reps
    14 plates x 16
    14 plates x 16
    14 plates x 16

    Smith machine seated calf press- 3 sets of 20-30 reps
    45 ps x 24
    45 ps x 24
    45 ps x 24

    KEEP IT UP!!! BRING IT ON!!! TURN UP THE F#$KIN INTENSITY!!!!

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

    HAMSTRINGS BEYOND PUMPED!!! I CAN BARELY WAAALK!!! F$%K IT...I'LL CRAWL!!!!

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

    Kikel Timed SLDL- 2 sets of 1-5 mins
    225 x 1 min
    225 x 1 min

    ADDED TIMED SLDL's TO THE END OF MY WORKOUT AND MY HAMSTRINGS WOULDNT STOP SPASMING...YOU WANT BIG HAMSTRINGS? TRY THIS SHYT!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: easing off of the overreaching phase and going to actualize the gains! Expect some BIG things over the next week!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  31. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    IMA GOD IN THE FLESH CALL ME GODZILLA!!!!!

    CTUT Kikel BB bench press
    Normal (8-12 reps)
    265 x 10
    CG (8-15 reps)
    230 x 10
    CG Lower Partials (focus on tricep MMC)
    225 x 23

    Cable arm superset- 3 sets of 20-30 reps
    Pressdowns into high curls
    90 x 22 22
    90 x 22 22
    90 x 22 22

    YEAH YOU F@&KIN READ THAT RIGHT...YOU THOUGHT 3 PLATES FOR A SINGLE WAS GOOD?? HOWS 225x23 F@$KIN MAKE YOU FEEL!?!??

    DB laterals- 3 sets of 20-30 reps
    50 x 24
    50 x 24
    50 x 24

    HS Incline press- 6 sets
    Fully lengthened and shortened (seat lvl 6)
    2 plates + 20 x 10
    2 plates + 20 x 10
    2 plates + 20 x 10
    Extreme stretch Drop Set
    2 plates + 20 x 10
    Extreme Stretch (30 s)
    2 plates + 20 x 10
    Extreme Stretch (30 s)
    2 plates + 20 x 10
    Extreme Stretch (30 s)

    MURDERING THIS SESSION!!! KEEP SWEATIN OUT BLOOOOOD!!!!!

    Tension Reps - T bar rows- 4 sets of 8-12 reps
    4 plates x 12
    4 plates + 5 x 8
    4 plates + 5 x 8
    4 plates + 5 x 8

    Pulldowns (fully shortened)- 7 sets
    Wide (15-30 reps)
    190 x 26
    190 x 26
    Super wide (8-12 reps)
    230 x 9
    Tension Reps - Wide Grip 50-70 seconds
    130 x 56s
    SF Rope pullovers - Loaded Stretch
    60 x 18
    30 count hard stretch
    60 x 18
    30 count hard stretch

    TIME FOR EXTERMINATION!!!!

    Side laterals- 3 sets
    K Style Forced reps (20-40 reps)
    70 x 28
    70 x 28
    Timed CTUT no breaks between reps (50-100 seconds)
    15 x 70s

    Standing reverse Pec deck- 4 sets of 20-30 reps
    90 x 24
    90 x 24
    90 x 24
    90 x 24

    I LIVE FOR THIS SHYT!!! I BREATHE FOR THIS LIFE!!!!

    Smith machine standing shoulder press- 4 sets of 20-30 reps
    Partials
    135 x 26
    135 x 26
    135 x 26
    135 x 26

    Tricep Rope pulldowns- 5 sets of 12-20 reps
    80 x 20
    10 count break
    90 x 12
    10 count break
    90 x 12
    10 count break
    90 x 12
    10 count break
    90 x 12

    ENJOY THE PAIN BECAUSE ITS JUST BEGUUUUN!!!!!!!

    Curl bar preacher- 5 sets of 12-20 reps
    25 ps x 10
    10 count break
    25 ps x 10
    10 count break
    25 ps x 10
    10 count break
    25 ps x 10
    10 count break
    25 ps x 10

    DB Alt curls- 3 sets of 8-20 reps
    Normal twisting
    35 x 12
    Both arm Hammer
    35 x 12
    35 x 12

    NOT EVEN CLOSE TO THE FINISH!!!!! BRING ON INSANITY!!!!

    Db behind head extensions- 3 sets of 20-30 reps
    55 x 30
    60 x 20
    60 x 20

    Db shrugs- 2 sets
    60 x 33 seconds
    60 x 33 seconds

    Tension Reps - bar overhand- 1 set of 10-50 reps
    50 x 20

    ARE YOU TIRED?? WEAK?? GTFO!!!

    Forearm curls- 8 sets of 20-40 reps
    Cur bar extensors
    +10 ps x 22
    +10 ps x 22
    +10 ps x 22
    +10 ps x 22
    BB flexors
    +10 ps x 22
    +10 ps x 22
    +10 ps x 22
    +10 ps x 22

    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (12-30 reps)
    120 x 20
    10 count break
    120 x 20
    10 count break
    120 x 20
    Front speed
    110 x 40
    10 count break
    110 x 40

    Dip platform leg raises- 3 sets
    +5 x 11
    +5 x 11
    +5 x 11

    BORN TO F@$KIN OWN THIS SHYT EVERY. DAMN. DAY.

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: really BLAZED thru this workout and felt damn incredible!!! Recovery is on point!!!

    NEW PREWORKOUT COMING SOON!!!!!!!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  32. 7 Lower Body Cell Swelling Day w/ Ab Auxillary
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I WANT THIS MORE THAN YOU!!!! AND IM WILLING TO DESTROY MYSELF RIGHT HERE!!! RIGHT NOW!!!!! JUST TO GET THIS GOAL!!! TO ACCOMPLISH THIS DREAM!!!!

    Leg curls- 3 sets 50-100 reps
    60 x 70
    60 x 70
    60 x 70

    Leg extensions- 3 sets of 50-100 reps
    60 x 76
    60 x 76
    60 x 76

    YOU CANT EVEN BARE TO WALK!!! IM F#$KIN STOMPING AROUND THIS PLACE LIKE AN ALPHA!!!!

    Leg press calf press- 3 sets of 75-100 reps
    Entire Leg Contracted
    2 plates x 80
    2 plates x 80
    2 plates x 80

    Leg press- 5 sets of 60-100 reps
    K Style Close Stance
    8 plates x 122
    8 plates x 122
    8 plates x 122
    8 plates x 122
    8 plates x 122

    COMPLETELY ON A NEW LEVEL!!!! YOU CANT ENTER MY REALM!!!!

    Seated smith machie calf press- 3 sets of 50-75 reps
    35 ps x 58
    35 ps x 58
    35 ps x 58

    Tension Reps - Seated leg curls- 3 sets of 10-20 reps
    Close
    75 x 12
    75 x 12
    Wide
    75 x 12

    LEG CURLS ON F#$KING LEG CURLS!!!!!

    Tension Reps - Leg extensions- 3 sets of 10-20 reps
    Close
    75 x 12
    75 x 12
    Wide
    75 x 12

    Abductor- 3 sets of 15-30 reps
    95 x 18
    95 x 18
    95 x 18

    NOW FOR THE TRUE WORK TO BEGIN!!!!!

    Adductor- 3 sets of 15-30 reps
    95 x 18
    95 x 18
    95 x 18

    Close stance quad sweep leg press- INSANITY F@$KIN SET
    2 plates x 600

    Gymnastic leg raises- 4 sets of AMRAP
    Break as long as needed between sets
    18
    18
    18
    18

    YOU READ IT RIGHT!!!! 600 F#$KIN REPS!!!!

    Cable crunches ss hanging leg raises- 4 sets
    Constant circuit
    110 x 24 into 0 x 14
    110 x 24 into 0 x 14
    110 x 24 into 0 x 14
    110 x 24 into 0 x 14

    Single side rope cable crunches- 3 sets
    60 x 30 each side
    60 x 30 each side
    60 x 30 each side

    UNTOUCHABLE

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recovery is feeling pretty good lately! We'll see how this week continues!

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: WOW...the focus...this pre workout just took me to a different realm! DAMN!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  33. 8 Upper Body Cell Swelling Day w/ forearm emphasis
    *keep tissue damage to a minimum (excluding forearms)
    *no straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    BLOWING THIS WEAK POINTS THE F#$K UP!!!!! THIS ISNT OVER UNTIL IM F#$KIN DEAD!!!!!

    Standing barbell CJ forearms (paused at tops)- 6 sets of 15-20 reps
    Front
    65 x 18
    65 x 18
    65 x 18
    Back
    65 x 18
    65 x 18
    65 x 18

    Rope pullovers- 6 sets of 20-30
    reps
    60 x 22
    60 x 22
    60 x 22
    60 x 22
    60 x 22
    60 x 22

    ALREADY 12 F#$KIN SETS IN AND THE PUMP IS ALREADY UNBEARABLE!!! THE WAR HAS JUST BEGUUUUN!!!

    HS Incline Press- 6 sets of 20-50 reps
    Partials
    2 plates + 2 35's x 22
    2 plates + 2 35's x 22
    2 plates + 2 35's x 22
    2 plates + 2 35's x 22
    2 plates + 2 35's x 22
    2 plates + 2 35's x 22

    Delts- 6 sets
    DB side
    40 x 100
    45 x 50
    Both DB front
    35 x 22
    35 x 22
    Single Cable rear Delt crossovers
    20 x 30
    20 x 30

    THATS F#$KIN RIGHT!!!! 40's FOR 100 F#$KIN REPS!!!! PURE INSANITY!!!!

    Triceps- 6 sets of 30-80 reps
    Rope AK pressdowns (lats flexed)
    60 x 40
    60 x 40
    60 x 40
    Overhand overhead
    70 x 22
    70 x 22
    70 x 22

    DB Curls- 6 sets of 30-80 reps
    Both arm hammer (bringing in front of body)
    25 x 44
    25 x 44
    25 x 44
    Both arm twisting
    20 x 32
    20 x 32
    20 x 32

    GETTIN F#$KIN NASTY IN THIS B*TCH!!!!! SPLITTING F#$KIN SKULLS!!!!

    Reverse wrist curls curls ss normal curls- 6 sets
    W/ Extensors
    15 ps x 15 13
    15 ps x 15 13
    15 ps x 15 13
    15 ps x 15 13

    Preacher curl bar standing db behind head extension- 3 sets of 20-30 reps
    27.5 ps x 22 into 70 x 22
    27.5 ps x 22 into 70 x 22
    27.5 ps x 22 into 70 x 22

    Cable bar forearm pressdowns- 2 sets of 50-100 reps
    Flexors
    70 x 40
    70 x 40
    70 x 40
    Extensors
    20 x 40
    20 x 40
    20 x 40

    MORE REPS!!!! MORE BLOOOOOD!!!!

    Cable Bar Speed Shrugs- 3 sets
    80 x 80
    10 count break
    80 x 80
    10 count break
    80 x 80

    Occluded Preacher Extensors- 3 sets
    5ps x 50
    5ps x 50
    5ps x 50

    LEAVE EVERYTHING YOU HAVE ON THE GYM FLOOR!!!! NOTHING LEFT!!! GIVE IT F#$KING EVERYTHING!!!!!!!

    Occluded arms- 6 sets
    Standing curl bar curls
    5 ps x 32
    Slight break
    5 ps x 32
    Slight break
    5 ps x 32
    Cable bar pressdowns
    40 x 40
    Slight break
    40 x 40
    Slight break
    40 x 40

    Barbell forearms (partials if needed)- 4 sets
    Flexors
    75 x 46
    75 x 46
    Extensors
    Bar x 17
    Bar x 17

    YOU CANT HANDLE THIS KIND OF A PUMP...YOU'LL SPLIT...YOU'LL BREAK...YOUR NOT ME...YOUR NORMAL, YOUR HUMAN...YOUR NOT A TRUE ANIMAAAAL!!!!!


    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recovery is feeling pretty good lately! We'll see how this week continues!

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 8/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: WOW...the focus...this pre workout just took me to a different realm! DAMN!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    The INSANE BULK Series 14 (Chef Bob's Goodies)
    [youtube]4dzDsn-Iytc[/youtube]
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  34. 1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I DONT WANNA BE A GOOD MAN...I WANNA BE A GREAT ONE!!!

    Low Bar Back Squats- X sets of Singles/Doubles/Triples
    Below Parallel
    Bar x 6
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    495 x 1
    Slightly above parallel
    550 x 3
    Parallel
    555 x 1

    Sumo Deadlifts- X sets of Singles/Doubles/Triples
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    505 x 2
    505 x 2
    505 x 2

    YOU LIKE THAT START TO THE WORKOUT?!?!?!? F#$KIN TEN SPEED!!!!!

    Below Parallel Front squats- 3 sets of singles
    Normal
    350 x 1
    5-20 count Pause Reps
    315 x 1 10 count pause
    315 x 1 10 count pause
    OR
    Conventional Deadlifts- 3 sets of singles
    455 x 1
    495 x 1
    495 x 1

    Leg press quad sweep partials- 5 sets
    10 count pause in hole and 10 count squeeze at top of every rep
    24 plates x 3
    24 plates x 3
    24 plates x 3
    24 plates x 3
    24 plates x 3

    COME ON NOW!!! LOADING UP THE LEG PRESS AND STILL PAUSING THAT SHYT!!!!

    Sumo stance leg press- 3 sets
    Full DEEP AS POSSIBLE reps
    22 plates x 3
    22 plates x 3
    22 plates x 3

    Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
    **SWITCH BETWEEN CLOSE AND WIDE STANCE**
    Toes straight
    18 plates x 5
    18 plates x 5
    Toes out
    18 plates x 5
    1& plates x 5
    Toes In
    18 plates x 5
    18 plates x 5

    RETURN FROM THE HELL OF YOUR HEART AND YOUR SOUL!!!!!

    Smith machine seated calf press- 5 sets
    5 count squeeze and stretch
    185 x 3
    185 x 3
    185 x 3
    185 x 3
    185 x 3

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

    I'LL BE ADDING MORE F#$KIN WEIGHT TO THIS STACK SOON!!!!

    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 3-6 reps
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6

    CAUSE IM TEN SPEED OF GOD'S BLOOD AND BURIAL!!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: abs hardening up, delts showing my signature striations, and getting random pumps throughout the day...I feel as if this product is actually helping me to recomp faster and may have some partitioning effects

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 9/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: Another day with this and I am STILL blown away! SHYT! Tasted better today as well!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime, Watermelon
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  35. 2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
    *Auto-regulate bench
    *NO straps

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    EMBRACE THE DARKNESS FROM WITHIN!!!!

    Flat Bench- X sets of Singles/Doubles/Triples
    Bar x 20
    135 x 2
    225 x 1
    275 x 1
    315 x 1
    335 x 3
    Paused CG
    315 x 1
    315 x 1

    Rows- 3 sets
    FSFL w/ loose form
    7 plates + 5 x 2
    7 plates + 5 x 2
    7 plates + 5 x 2

    MOVING MORE WEIGHT IN THOSE 6 SETS THAN IN YOUR WHOLE F#$KIN MONTH!!!!

    HS Incline- 3 sets
    FSFL w/ HARD contraction
    4 plates + 30 x 1
    4 plates + 30 x 1
    4 plates + 30 x 1

    DB side laterals- 4 sets
    Loose Form (AMRAP with 100's)
    100 x 10
    100 x 10
    100 x 10
    1.5 reps
    45 x 3

    I WANT 100's FOR F#$KIN 20!!! LOOSE FORM? YOU BET YOUR F#$KIN AZZ!!!!

    Reverse Pec deck- 5 sets
    200 x 3
    200 x 3
    200 x 3
    200 x 3
    200 x 3

    DB front raises- 3 sets
    70 x 2
    70 x 2
    70 x 2

    YOU CAN HANDLE THIS SHYT!!!! ALMOST MAXED OUT THE STACK ON THE PEC DECK!!!! BLEED TIME!!!!

    Tension Reps - Standing single arm twisting db curls- 5 sets
    55 x 3
    55 x 3
    55 x 3
    55 x 3
    55 x 3

    Single tricep press- 5 sets
    70 x 3
    70 x 3
    70 x 3
    70 x 3
    70 x 3

    MORE ENERGY THAN I KNOW WHAT TO DO WITH!!!!! BLAZING THRU THIS SHYT!!!!

    1.5 rep tension reps - DB behind head tricep extension- 4 sets
    FS
    65 x 3
    65 x 3
    FL
    65 x 3
    65 x 3

    5 count squeeze db shrugs- 3 sets
    90 x 5
    10 count hanging at sides
    90 x 5
    10 count hanging at sides
    90 x 5

    High concentration curls- 4 sets
    Both
    60 x 4
    60 x 4
    60 x 4
    60 x 4

    MOOORE!!! SQUEEZE OUT ALL THE BLOOOD!!!!

    SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
    Slow Tempo Reverse curl bar
    +20 ps x 4 4 4 4
    Slow Tempo Normal
    115 x 3 3 3 3

    Gymnastic Hanging leg raise- 4 sets
    +25 x 4
    +25 x 4
    +25 x 4
    +25 x 4

    STOMPING AROUND LIKE THE TRUE BEAST I AM!!!!

    Rope cable crunches- 4 sets
    3-10 reps ss Bodyweighr leg raise circuit
    130 x 9 into 5 x 4
    130 x 9 into 5 x 4
    130 x 9 into 5 x 4

    Lat Pulldown- 2 sets
    LF Fully Lengthened
    Stack (290) x 5
    Stack (290) x 5
    SF Pulldowns
    250 x 3
    250 x 3
    250 x 3

    ...I'LL SHOW YOU HOW GREAT I AM...



    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recomping and paritioning is increasing! Oddly enough, my back isn't leaning out first like it usually does...every month your body is different! cool stuff!!

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 9/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: Energy OUT THE AZZ!!!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime, Watermelon
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  36. 3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    LEGS ARE THE ONLY THING I CRAVE!!!! HUGE QUADS!!! MASSIVE HAMSTRINGS!!!! FULL BLOWN CALVES AND GLUTES!!!!!! WATCH ME GROOOOOOW!!!!!

    Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps
    Feet close
    110 x 10
    110 x 10
    Feet wide
    110 x 10
    110 x 10
    1.5 rep normal stance
    Shortened 85 x 10
    Lengthened 85 x 10

    Intent Reps - Extensions- 6 sets of 8-10 reps
    Feet close
    110 x 10
    110 x 10
    Feet wide
    110 x 10
    110 x 10
    1.5 rep normal stance
    Shortened 85 x 10
    Lengthened 85 x 10

    12 INSANE BLOOD PUMPING SETS!!!! THIS IS JUST THE F@$KING START!!!!

    Jason Huh Lower Half Squat Partials- pyramid up 10 reps per set, 3 working sets of 4-10 reps, pyramid down 10 reps per set
    Lower Half partial slow reps in hole focusing on TUT
    Bar x 10
    135 x 10
    225 x 10
    315 x 10
    405 x 10
    405 x 10
    405 x 10
    315 x 10
    225 x 10
    135 x 10
    Bar x 10

    STAYING DEEEEEP AND FORCING PAIN INTO THESE WEAK AZZ LEGS!!!

    Sumo Deadlifts- 3 sets
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    475 x 6
    475 x 6
    475 x 6
    OR
    Conventional- 3 sets
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    455 x 7
    455 x 7
    455 x 7

    Front squats- 2 sets of 4-10 reps
    325 x 7
    325 x 7

    DOING EVERYTHING IN MY POWER TO KILL!!!!!

    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    16 plates + 2 25's x 9
    16 plates + 2 25's x 9
    16 plates + 2 25's x 9
    16 plates + 2 25's x 9

    Leg press calf press- 3 sets of 4-10 reps
    Knee bend with hard contractions at tops and bottoms
    16 plates + 2 25's x 6
    16 plates + 2 25's x 6
    16 plates + 2 25's x 6

    GTFO!!!! ONLY I CAN HANDLE THIS UTTER DESTRUCTION!!!!!!

    DEEP AS POSSIBLE - High Leg Press- 3 sets
    10 count break between sets - Sumo Wide Stance (toes out)
    16 plates + 2 25's x 6
    16 plates + 2 25's x 6
    16 plates + 2 25's x 6

    FSFL - leg press calf press- 6 sets
    Toes straight
    12 plates x 6
    12 plates x 6
    12 plates x 6
    Toes out
    12 plates x 6
    12 plates x 6
    12 plates x 6

    MORE INSAAAANITY!!!!!!

    Smith machine calves- 6 sets
    Seated Tension reps toes in
    145 x 7
    145 x 7
    145 x 7
    Standing stretch
    135 x 60s
    30s break
    135 x 60s
    30s break
    135 x 60s

    Seated leg curls- 3 sets
    2 count squeeze
    130 x 10
    135 x 6
    135 x 6

    FOCUS ON THE FINISH!!! WELCOME THE BREATHE OF DEATH!!!!!

    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
    105 x 6
    105 x 6
    105 x 6
    105 x 6
    105 x 6
    105 x 6
    105 x 6
    105 x 6
    105 x 6
    105 x 6

    Abductor- 3 sets
    135 x 9
    135 x 9
    135 x 9

    Adductor- 3 sets
    135 x 9
    135 x 9
    135 x 9

    I WANT, NO, F@$K THAT, I NEED BIGGER WHEELZ!!!!! BRING IT ON!!!! THIS CANNIBAL IS HUNGRY FOR MEAT!!!!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recomping and paritioning is increasing! Recovery was down a lot today though

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 9/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: This is pretty much in my top 5 preworkouts...everything just hits it off the charts!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime, Watermelon
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  37. 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)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    YOULL REMEMBER THIS F#$KIN NAME

    Intent Reps - Flat BB Bench- 4 sets
    Normal
    Bar x 12
    135 x 3
    225 x 1
    275 x 6
    275 x 6
    275 x 6
    CG
    245 x 10

    Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps
    Meadows Rows
    2 plates + 20 x 4
    2 plates + 20 x 4
    Compton Rows
    2 plates + 20 x 4
    2 plates + 20 x 4

    BENCHIN 2 AND A QUARTER LIKE ITS NOTHIN!!! BRING IT ON!!!!

    Lat Work- 6 sets
    SF Wide grip pulldown (to eye level)
    230 x 10
    250 x 4
    Ultra WG
    170 x 5
    170 x 5
    Underhand (leaning back, mimic high to low row)
    130 x 9
    130 x 9

    DB Side laterals- 3 sets
    Tighter Form
    75 x 10
    80 x 4
    80 x 4

    80 LB DBS WITH TIGHT FORM??!?! YOU CANT BELIEVE THIS SHYT!!!!!

    Intent Reps - cable flys- 4 sets
    Mid
    60 x 5
    60 x 5
    60 x 5
    60 x 5

    Bar pullovers- 3 sets
    Bent over completely 90 x 10
    slightly higher 90 x 6
    body upright 90 x 6

    FG - DB side lateral Tension (30-50 seconds)- 2 sets
    25 x 30s
    25 x 30s

    ***FG on all arm work***

    Paused both arm hammer DB curls- 3 sets
    25 x 6
    25 x 6
    25 x 6

    VASCULARITY IS STARTED TO POP THE F#$K OUT!!!!!

    Single arm overhand pressdowns- 3 sets
    60 x 6
    60 x 6
    60 x 6

    Single arm cable curl- 3 sets
    40 x 9
    40 x 9
    40 x 9

    DB Rear Delt- 4 sets
    50 x 8
    50 x 8
    50 x 8
    OR
    Cable rear delt crossovers- 3 sets
    40 x 8
    40 x 8
    40 x 8

    KEEP CURLING, PULLING, PUSHING, AND F#$KING TEARING EVERYTHING APART!!!!!

    CTUT Rope pullovers ss facepulls- 2 sets
    120 x 7 7
    120 x 7 7

    High cable behind the head curls- 8 set
    1.5 reps shortened tension reps
    40 ps x 7
    40 ps x 7
    40 ps x 7
    40 ps x 7
    40 ps x 7
    FSFL High bar cable curls
    70 x 10
    80 x 4
    80 x 4

    MORE INSANITY!!! THE SHOW HAS JUST BEGUUUN!!!!

    1.5 reps shortened - Overhand bar pressdowns- 8 sets
    Normal
    80 x 10
    90 x 4
    90 x 4
    K Bent Over
    90 x 4
    90 x 4
    90 x 4
    K Bent Over Underhand
    50 x 9
    50 x 9

    DB shrugs- 3 sets
    100 x 8
    100 x 9
    100 x 9

    DB front raise- 3 sets
    55 x 10
    60 x 4
    60 x 4

    3 2 AND F#$KIN 1!!!!!!!!!!!!!!!!!!!!!!

    Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
    +10 ps x 26
    +10 ps x 26
    +10 ps x 26

    Gymnastic Style leg raises- 3 sets
    +5 x 7
    5 count hanging break
    +5 x 7
    5 count hanging break
    +5 x 7

    Bosu ball hanging leg raises- 3 sets
    Paused at top
    5
    5
    5

    Bent over rope cable crunches- 4 sets
    140 x 8
    140 x 8
    140 x 8
    140 x 8

    TASTE THIS F#$KIN BLOOD!!!!


    ______________________________ ______________________



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

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I COMMAAAAAND YOU TO F@$KIN GROOOW!!!!!!

    Klokov Timed High bar squats- 3 sets of 1-5 mins
    Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep
    225 x 1 min 36 seconds
    225 x 1 min 36 seconds
    225 x 1 min 36 seconds

    Leg press calf press- 3 sets
    Tension+overreaching
    6 plates x 26
    6 plates x 26
    6 plates x 26

    SQUAT THAT SH*T!!!!!!! DO YOU HAVE THE WILL POWER TO PUSH THRU THIS UNBEARABLE PAAAAIN!?!?!?!

    ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
    Toes straight
    8 plates x 17
    8 plates x 17
    Toes out
    8 plates x 17
    8 plates x 17
    Toes in
    8 plates x 17
    8 plates x 17

    CTUT 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
    16 plates x 50
    16 plates x 50
    16 plates x 50
    16 plates x 50

    BREAK YOUR F&)KIN LIMITS!!!!! GROOOOOOW!!!!!!

    High wide leg press- 3 set of 10-30 reps
    14 plates x 22
    14 plates x 22
    14 plates x 22

    Smith machine seated calf press- 3 sets of 20-50 reps
    45 ps x 40
    45 ps x 40
    45 ps x 40

    WHO THE F@$K CARES IF YOUR LIMPING!!! DO MORE F&)KIN REPS!!!!! MORE F@$KIN WEIGHT!!!!

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

    STRETCH OUT ALL THAT BLOOOOOOOOOOOD!!! LET IT SPILL ONTO THE MOTHERF&)KIN FLOOOOR!!!!!!

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

    Kikel Timed SLDL- 2 sets of 1-5 mins
    225 x 1 min 2 seconds
    225 x 1 min 2 seconds

    TIMED STIFF LEG DEADLIFTS AFTER HUNDREDS OF REPS!?! HAHAH I COMMAAAAAAND YOU TO GROOOOOWWW!!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recomping and paritioning is increasing! Recovery was down again

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 9/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: This is pretty much in my top 5 preworkouts...everything just hits it off the charts!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime, Watermelon
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  38. 6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -wall slides
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    F#$K THE BOTTOM I BELONG AT THE TOP!!!!!

    CTUT Timed BB bench press- 3 sets of 1-5 mins
    NO ARCH OR LEG DRIVE
    Normal
    225 x 40s
    225 x 40s
    CG
    135 x 1 min

    Cable arm superset- 3 sets of 20-30 reps
    Pressdowns into high curls
    90 x 24 24
    90 x 24 24
    90 x 24 24

    DB laterals- 3 sets of 20-30 reps
    50 x 26
    50 x 26
    50 x 26

    DOING TIMED WORK FOR THE BIG THREE...F#$KIN TRY IT...SLOW THAT SHYT DOWN...CONTRACT...AND TRY AND F#$KIN GROW LIKE ME!!!!!

    HS Incline press- 6 sets
    Fully lengthened and shortened (seat lvl 6)
    2 plates + 20 x 11
    2 plates + 20 x 11
    2 plates + 20 x 11
    Extreme stretch Drop Set
    2 plates + 20 x 11
    Extreme Stretch (30 s)
    2 plates + 20 x 11
    Extreme Stretch (30 s)
    2 plates + 20 x 11
    Extreme Stretch (30 s)

    Tension Reps - T bar rows- 4 sets of 8-12 reps
    4 plates + 5 x 8
    4 plates + 5 x 8
    4 plates + 5 x 8
    4 plates + 5 x 8

    MAKIN THIS SHYT GROOOW!!!!!

    Pulldowns (fully shortened)- 7 sets
    Wide (15-30 reps)
    190 x 30
    210 x 15
    Super wide (8-12 reps)
    230 x 10
    Tension Reps - Wide Grip 50-70 seconds
    130 x 58s
    SF Rope pullovers - Loaded Stretch
    60 x 20
    30 count hard stretch
    60 x 20
    30 count hard stretch

    Side laterals- 3 sets
    K Style Forced reps (20-40 reps)
    70 x 30
    70 x 30
    Timed CTUT no breaks between reps (50-100 seconds)
    15 x 72s

    FORCED REPS LIKE YOU'VE NEVER F#$KIN SEEN BEFORE!!! BREATHING DRAGON FIRE!!!!!

    Standing reverse Pec deck- 4 sets of 20-30 reps
    90 x 30
    100 x 20
    100 x 20
    100 x 20

    Smith machine standing shoulder press- 4 sets of 20-30 reps
    Partials
    135 x 28
    135 x 28
    135 x 28
    135 x 28

    Tricep bar overhand pulldowns- 5 sets of 12-20 reps
    90 x 13
    10 count break
    90 x 13
    10 count break
    90 x 13
    10 count break
    90 x 13
    10 count break
    90 x 13

    BENDING THIS IRON LIKE NOTHIN!!!!! YOU CANT KEEP UP WITH THIS PROGRESS!!!!!

    Curl bar preacher- 5 sets of 12-20 reps
    25 ps x 11
    10 count break
    25 ps x 11
    10 count break
    25 ps x 11
    10 count break
    25 ps x 11
    10 count break
    25 ps x 11

    DB Alt curls- 3 sets of 8-20 reps
    Normal twisting
    35 x 13
    Both arm Hammer
    35 x 13
    35 x 13

    SQUEEZE IT!!!! HARDER!!!! FEEL THAT BURN? YEAH..F#$KING SQUEEZE HARDER!!!!

    Db behind head extensions- 3 sets of 20-30 reps
    60 x 22
    60 x 22
    60 x 22

    Db shrugs- 2 sets
    60 x 33 seconds
    60 x 33 seconds

    Tension Reps - arms (one arm db preacher curl into overhand pressdown)- 1 set of 10-50 reps
    20 x 22 per arm into 50 x 22

    Forearm curls- 8 sets of 20-40 reps
    Cur bar extensors
    +10 ps x 24
    +10 ps x 24
    +10 ps x 24
    +10 ps x 24
    BB flexors
    +10 ps x 24
    +10 ps x 24
    +10 ps x 24
    +10 ps x 24

    ENOUGH VOLUME FOR YOU?!?!??!! HAHA NOT FOR ME!!! F#$KING JUNKIE!!!!

    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (12-30 reps)
    120 x 22
    10 count break
    120 x 22
    10 count break
    120 x 22
    Front speed
    110 x 42
    10 count break
    110 x 42

    Decline reverse crunches- 4 sets
    22
    22
    22
    22

    BLOWING THE F@#K UP!!!!!! FULL BLOWN MOTHERF#$KER!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recomping was EXTREMELY noticeable today! Fu@k...recovery...ehhh

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 9/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: The effectiveness is off the charts! I love this damn thing!!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime, Watermelon
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  39. 7 Lower Body Cell Swelling Day w/ Ab Auxillary
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -wall slides
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    I WILL RIP OUT THE HEARTS OF MY OPPONENTS AND LEAVE IT BEATING ON THE F#$KING GROUND!!!!

    Leg curls- 3 sets 50-100 reps
    60 x 72
    60 x 72
    60 x 72

    Leg extensions- 3 sets of 50-100 reps
    60 x 78
    60 x 78
    60 x 78

    COMPLETE AND UTTERLY INSAAAANE PUMP!!!!!!

    Leg press calf press- 3 sets of 75-100 reps
    Entire Leg Contracted
    2 plates x 82
    2 plates x 82
    2 plates x 82

    Leg press- 5 sets of 60-100 reps
    K Style Close Stance
    8 plates x 124
    8 plates x 124
    8 plates x 124
    8 plates x 124
    8 plates x 124

    THIS JUST CANT BE REAL?! YOU CANT F#$KIN KEEP UP WITH THIS!!!

    Seated smith machie calf press- 3 sets of 50-75 reps
    35 ps x 62
    35 ps x 62
    35 ps x 62

    Tension Reps - Seated leg curls- 3 sets of 10-20 reps
    Close
    75 x 13
    75 x 13
    Wide
    75 x 13

    EVERY REP F#$KING TURNS INTO SLABS OF DENSE HARD MUSCLE!!!

    Tension Reps - Leg extensions- 3 sets of 10-20 reps
    Close
    75 x 13
    75 x 1:
    Wide
    75 x 13

    Abductor- 3 sets of 15-30 reps
    95 x 19
    95 x 19
    95 x 19

    PUSH IT TO THE F#$KIN FINISH!!!!

    Adductor- 3 sets of 15-30 reps
    95 x 19
    95 x 19
    95 x 19

    Close stance quad sweep leg press- INSANITY F@$KIN SET
    2 plates x 620

    Gymnastic leg raises- 4 sets of AMRAP
    Break as long as needed between sets
    19
    19
    19
    19

    20 MORE REPS THAN LAST WEEK ON MY INSANITY SET!!!! ILL ADD WEIGHT ONCE I GET TO 1,000!!!!!!

    Cable crunches ss hanging leg raises- 4 sets
    Constant circuit
    110 x 26 into 0 x 16
    110 x 26 into 0 x 16
    110 x 26 into 0 x 16
    110 x 26 into 0 x 16

    Single side rope cable crunches- 3 sets
    60 x 33 each side
    60 x 33 each side
    60 x 33 each side

    ...WIDE...THICK...STRONG...AND GETTING F#$KING LEANER!!!! YOU CANT WORKOUT LIKE ME...YOU CANT RECOMP LIKE ME...
    I. AM. F#$KING. UNIQUE.



    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: recomping is still up and energy is getting back!

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 9/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: Loving this whole 1 scoop, disclosed formula!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime, Watermelon
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Mint Chocolate Chip, Cinnamon Swirl, Confetti Cake Batter
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200

  40. 8 Upper Body Cell Swelling Day w/ forearm emphasis
    *keep tissue damage to a minimum (nothing under 20 reps)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -wall slides
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    IM THE MOST BRUTAL THE MOST VICIOUS AND THE MOST RUTHLESS CHAMPION THERES EVER BEEN!!!!

    Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps
    Front
    65 x 20
    65 x 20
    65 x 20
    Back
    65 x 20
    65 x 20
    65 x 20

    Rope pullovers- 6 sets of 20-30
    reps
    60 x 24
    60 x 24
    60 x 24
    60 x 24
    60 x 24
    60 x 24

    YOUR NOT MAN ENOUGH TO F#$K WITH ME!!!!

    Cable high flys- 6 sets of 20-30 reps
    30 x 30
    30 x 30
    30 x 30
    30 x 30
    30 x 30
    30 x 30

    Arm activation sets- 4 sets of 20-30 reps
    Single high cable curl behind head
    20 x 20
    20 x 20
    Single arm cable pressdowns
    20 x 20
    20 x 20

    YOU COULDNT LAST TWO MINUTES IN MY WORLD B*TCH!!!!!!!!

    Delts- 6 sets of 20-50 reps
    DB side
    45 x 52
    45 x 52
    Both DB front
    35 x 24
    35 x 24
    Single Cable rear Delt crossovers
    20 x 32
    20 x 32

    Triceps- 6 sets of 30-80 reps
    Rope AK pressdowns (lats flexed)
    60 x 42
    60 x 42
    60 x 42
    Overhand Bar
    70 x 22
    70 x 22
    70 x 22

    LIGHT UP THE F#$KIN SKYS WITH THIS INTENSITY!!!!!!

    DB Curls- 6 sets of 30-80 reps
    Both arm hammer (bringing in front of body)
    25 x 46
    25 x 46
    25 x 46
    Single arm twisting preacher db
    20 x 20
    20 x 20
    20 x 20

    Reverse wrist curl- 4 sets
    W/ Extensors
    15 ps x 16
    15 ps x 16
    15 ps x 16
    15 ps x 16

    LET IT ALL BLEEEEEED!!!!!

    Curl bar Front shrugs- 4
    sets
    Close grip
    45 ps x 100
    45 ps x 100
    Wide grip
    45 ps x 100
    45 ps x 100

    Superset circuit - standing curl bar curls into overhand pressdowns- 2 constant sets
    10 ps x 20 into 50 x 20
    10 ps x 20 into 50 x 20

    Cable bar forearm pressdowns- 2 sets of 50-100 reps
    Flexors
    70 x 50
    70 x 50
    70 x 50
    Extensors
    20 x 50
    20 x 50
    20 x 50

    ENOUGH REPS FOR YOU!!!!!!!!!!!!!!

    Curl bar upright rows- 4 sets
    25 ps x 20

    Occluded Preacher Extensors- 3 sets
    10 ps x 20
    10 ps x 20
    10 ps x 20

    Occluded arms- 6 sets
    Preacher curls
    10 ps x 20
    Slight break
    10 ps x 20
    Slight break
    10 ps x 20
    Cable bar pressdowns
    50 x 20
    Slight break
    50 x 20
    Slight break
    50 x 20

    Barbell forearms (partials if needed)- 4 sets
    Flexors
    75 x 50
    75 x 50
    Extensors
    Bar x 18
    Bar x 18

    THATS HOW YOU PUT IN F#$KIN WORK!!!!


    ______________________________ _______________



    1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
    *Auto-regulate Squats/Deadlifts

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -wall slides
    -cable arms (50x50x2)
    -cable crunch (110x30)
    -any grip pulldowns (90x50)
    -walking leg stretches
    -leg swings

    ONE MORE REP FOR F#$KIN GLOOOORY!!!!!

    Low Bar Back Squats- X sets of Singles/Doubles/Triples
    Below Parallel
    Bar x 6
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    Paused Below Parallel into Speed out of the hole reps
    500 x 1
    500 x 1
    500 x 1

    Sumo Deadlifts- X sets of Singles/Doubles/Triples
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    505 x 3
    505 x 3
    505 x 3

    FIRST EVER PAUSED SPEED REP SQUATS WITH 500 LBS?!?!!? SPEED DEADLIFTS WITH 505?!!?! HAHAHA!!!! WTF MUST I BE TAKIN TO DO THIS SHYT?!?!?!

    Below Parallel Front squats- 3 sets of singles
    Normal
    355 x 1
    5-20 count Pause Reps
    315 x 1 12 count pause
    315 x 1 12 count pause
    OR
    Conventional Deadlifts- 3 sets of singles
    455 x 1
    495 x 1
    495 x 1

    Leg press quad sweep partials- 5 sets
    10 count pause in hole and 10 count squeeze at top of every rep
    24 plates x 4
    24 plates x 4
    24 plates x 4
    24 plates x 4
    24 plates x 4

    MORE PLATES IN ONE REP THAN YOUR ENTIRE SET!!! GIVE ME A F#$KIN BREAK!!!!

    Sumo stance leg press- 3 sets
    Full DEEP AS POSSIBLE reps
    22 plates x 4
    22 plates x 4
    22 plates x 4

    Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
    **SWITCH BETWEEN CLOSE AND WIDE STANCE**
    Toes straight
    18 plates x 6
    18 plates x 6
    Toes out
    18 plates x 6
    1& plates x 6
    Toes In
    18 plates x 6
    18 plates x 6

    THERES NO ONE THAT CAN STOP ME!!!!

    Smith machine seated calf press- 3 sets
    5 count squeeze and stretch
    185 x 4
    185 x 4
    185 x 4

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
    Normal
    Stack + 5 x 5
    Stack + 10 x 2
    Stack + 10 x 2
    5 count squeeze at peak contraction
    125 x 4
    125 x 4
    125 x 4

    ADDIN WEIGHT TO THIS F#$KIN STACK!!!!

    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 3-6 reps
    125 x 3
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6
    120 x 6

    GTFO!!!!!!!!!!!!!!!!!!!!!!

    Cool-Down
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (2 sets of 30 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (forearms, traps, lats, calves)

    Nutritional Notes
    *Lately 100-150g CHO intra-workout has been showing me some insane progress! More than 150 and I've seen no ROI so sticking in that range
    *Postworkout as of the past couple weeks has been 80-100g P and 80-100g CHO

    SUPPLEMENT LOGS

    MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
    Form: Pill
    Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
    Taste: 10/10
    Effectiveness (Recovery/Growth): ?/10
    Notes: DAMN gainz! My girlfriend commented on how much rounder my muscle bellies have been looking and in the gym my shoulders are more striated and vascularity is popping out!

    Olympus Labs Conqu3r - Energy/Pump/Focus - Preworkout
    Dosage:1 scoop
    Flavor: Maniacal Mango
    Taste: 9/10
    Effectiveness (Energy/Pump/Focus): ?/10
    Notes: REVIEW coming soon!!!!! LOVE this stuff!!!

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime, Watermelon
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Watermelon
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
    All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme
    Dosage: 3-4 scoops postworkout
    Flavor Used: Cookies 'N Creme
    Form: Shake
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10
    Workout Log: http://anabolicminds.com/forum/workout-logs/240313-turnin-into-f.html#post4303200
  

  
 

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