Insane Strength and Mass Journal....

kinkery · 04-19-2007, 02:35 PM

Thursday, April 19, 2007

Shoulders + Traps

Seated Db Military press-
35 x 12(warmup)
55 x 10
65 x 10
55 x 10

Seated Lateral Raises:15 x 12
15 x 10
25 x 8

Upright Rows(first time doin these):
65 x 10
85 x 12
85 x 10

barbell Shrugs:
225 x 12
225 x 10
225 x 10

DB Shrugs:
55 x 12
85 x 10
85 x 12

the end.

kinkery · 04-19-2007, 05:20 PM

Diet is like this :

Meal 1:
10 eggwhites
1 scoop whey in water
1/2 cup oats
banana

workout--

Meal 2: shake
2 scoops whey
.75 cup oats
1 banana
1 tablesppon of PB
1.5 cup 2% Milk

Meal 3:
6 oz round steak
1/2 cup of oats

Meal 4:
6oz skinless chicken breasts
1/2 cup oats
1 pack tuna in mayo (20g protein)

meal 5:
2 packs of tuna in mayo (40g's protein)

the end

kinkery · 04-20-2007, 12:11 PM

next week i'm starting this:

Monday: Upper
Benchpress
Bentover Rows
Military Press
WG Pullups

Thursday: Upper 2
Incline Press
One Arm Rows
Dips
Chinups

Tuesday: Lower
ATG Squats
Deadlifts
Lunges
SLD's

Friday: Lower 2
ATG Squats
Good Mornings
Step Ups
Leg Curls

Core work:
Stability: Planks
Rotational: woodchops
Strength: cable Crunches

Wk1-3-4x6-Tempo-Controlled, RI-90 secs
Wk4-6-3x10-Tempo-3/1/1-Ri-60 Secs
Wk7-9-2x12-Tempo-5/2/1-Ri-45 secs
Week10- week off

but for now i'm getting ready to go do legs

femalemuscle · 04-20-2007, 12:14 PM

Quote:

Originally Posted by kinkery

Thursday, April 19, 2007

Shoulders + Traps

Seated Db Military press-
35 x 12(warmup)
55 x 10
65 x 10
55 x 10

Seated Lateral Raises:15 x 12
15 x 10
25 x 8

Upright Rows(first time doin these):
65 x 10
85 x 12
85 x 10

barbell Shrugs:
225 x 12
225 x 10
225 x 10

DB Shrugs:
55 x 12
85 x 10
85 x 12

the end.

YOURE MISSING FT AND REAR DELTS, KIDDO

kinkery · 04-20-2007, 12:16 PM

Quote:

Originally Posted by femalemuscle

YOURE MISSING FT AND REAR DELTS, KIDDO

front and read delts arlready get hit in push and pull movements...

femalemuscle · 04-20-2007, 12:21 PM

ISOLATION.............ISOLATION............ISOLATI ON!! THATS HOW I BUILD MY TEMPLE!

kinkery · 04-20-2007, 12:31 PM

Quote:

Originally Posted by femalemuscle

ISOLATION.............ISOLATION............ISOLATI ON!! THATS HOW I BUILD MY TEMPLE!

lol well good for you and your temple

kinkery · 04-20-2007, 12:36 PM

also on new program next week i'll be adding in some isolation stuff but not overdo it. prolly 4 sets of it in each workout

kinkery · 04-20-2007, 01:54 PM

Thursday, April 19, 2007
was leg day but i mixed it up. i just did 3 exercises. chinups(closegrip palms facing me) and then ATG Squats(i went NUTS on them!!) then 2 sets of deads(was too exhausted) here it was-
BW: 178

CG Chinups(good form):
BW + 25 x 6
BW + 35 x 6
BW + 45 x 6

ATG Squats( o man haha): R.I's were 50-60sec.
185 x 6
185 x 6
225 x 3
275 x 1
315 x 1
315 x 1
335 x 1
345 x 1(not my max)

Deads: (by here i was exhausted!!)225 x 1
315 x 1

the end

Double D · 04-20-2007, 03:14 PM

Bench, Incline, and Military press hit the front delts & your pulling movements knock out the rear delts.

If you would like to add an isolation movement here and there I suggest you put it at the end for 2 sets.

kinkery · 04-20-2007, 04:15 PM

Quote:

Originally Posted by Double D

Bench, Incline, and Military press hit the front delts & your pulling movements knock out the rear delts.

If you would like to add an isolation movement here and there I suggest you put it at the end for 2 sets.

already knew that

. and iight i'll do that.

anyway, biceps are already sore from the chins

and so are the muscles around there..

Double D · 04-20-2007, 04:19 PM

Why were you only doing 1 rep on your deads and squats?

kinkery · 04-20-2007, 04:33 PM

Quote:

Originally Posted by Double D

Why were you only doing 1 rep on your deads and squats?

when i got to deads i was killed

lmao . and on squats i wanted to do some singles. my biceps are sore(DOMS) from them chins, the biceps and the tendons around em

Double D · 04-20-2007, 04:34 PM

Have you started the program yet? If so you really have to stick to the loading variables.

kinkery · 04-20-2007, 04:38 PM

Quote:

Originally Posted by Double D

Have you started the program yet? If so you really have to stick to the loading variables.

nope i havn't started it yet. i was just finishing what i've been doing lol. i'm going to start the program next week and i'm going to take a before and after pic.(not putting it on here tho, just for personal results) and i'll update everyday

and also will stick to the loading stuff

. i'm really lookin forward to it. my diet is good and around 3200 cals.

Double D · 04-20-2007, 04:39 PM

As long as your diet is good and macros are good your routine will produce results.

kinkery · 04-20-2007, 04:41 PM

Quote:

Originally Posted by Double D

As long as your diet is good and macros are good your routine will produce results.

yeah

looking forward to it

!

JerseyDevil · 04-20-2007, 07:11 PM

Quote:

Originally Posted by kinkery

Monday: Upper
Benchpress
Bentover Rows
Military Press
WG Pullups

Thursday: Upper 2
Incline Press
One Arm Rows
Dips
Chinups

I love this all compound movement push-pull workout! My only advice would be to keep the hard work sets down to 1-2, concentrate on intensity rather then volume. But then I get the feeling that is your plan

.

kinkery · 04-20-2007, 07:28 PM

JerseyDevil: yeah thats what i plan on doing bro

- i'm wanting to do some sprints but wondering i should do them after workout or on non training days. like 10 20yard sprints with 20-30sec R.I's.

Double D · 04-20-2007, 07:32 PM

Do whichever you want. I would just soon do them on off days, but I want to be very active. They take a toll on your CNS though, so do them accordingly.

kinkery · 04-20-2007, 07:40 PM

yeah i'll do them 2x's aweek on Off Days. they'll be easy. cause i'm going to do 10-12 20yard sprints then have someone throw a football at the end. so its be: sprint 10 yard, sprint 5yard right(or left) then catch

make it fun, ya know.

Double D · 04-20-2007, 07:46 PM

I like to time myself each and everytime to see if I cant improve. Normally my wife does it for me. She was a runner up at state in high school in the 100meter dash. And got a track scholarship in college where she eventually had to quit because she had a brain tumor. But yeah she was a stud, and in my mind still is!

kinkery · 04-20-2007, 07:49 PM

Quote:

Originally Posted by Double D

I like to time myself each and everytime to see if I cant improve. Normally my wife does it for me. She was a runner up at state in high school in the 100meter dash. And got a track scholarship in college where she eventually had to quit because she had a brain tumor. But yeah she was a stud, and in my mind still is!

yeah thats awesome.

kinkery · 04-20-2007, 07:52 PM

Also wanted to post my Supplements ..taking:

Animal Pak
Shock Therapy
Storm
100% On Whey
BCAA's
Amino Acids...

that it.

kinkery · 04-20-2007, 08:17 PM

i'm also wondering if i could add is Certain isolation stuff for stuff. I.E: Tricep Rope pushdowns, fly's, barbell or DB Curls, Skullcrushers....etc..

Double D · 04-20-2007, 08:18 PM

Scrap the flyes, you could however add the tri and bi work at the end of each upper workout. Just throw in a few sets of each.

kinkery · 04-20-2007, 08:21 PM

Quote:

Originally Posted by Double D

Scrap the flyes, you could however add the tri and bi work at the end of each upper workout. Just throw in a few sets of each.

ok thanks bro. so like this then

Monday: Upper
Benchpress
Bentover Rows
Military Press
WG Pullups
Single Arm Rope Pushdowns
Barbell curls

Thursday: Upper 2
Incline Press
One Arm Rows
Dips
Chinups
Skullcrushers
Alternating DB Curls

hows that. i prefer those exercises for em

and should i do the loading on them too or just 2 sets or so and 8-10 reps? or do them like all the other?

Double D · 04-20-2007, 08:23 PM

1-2 sets would probably be plenty.

kinkery · 04-20-2007, 08:31 PM

Quote:

Originally Posted by Double D

1-2 sets would probably be plenty.

yeah thats what i was thinking. what about reps? do them exercises the same as all the others or just keep em 8-12reps?

04-19-2007, 02:35 PM	#1
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Insane Strength and Mass Journal.... BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thursday, April 19, 2007 Shoulders + Traps Seated Db Military press- 35 x 12(warmup) 55 x 10 65 x 10 55 x 10 Seated Lateral Raises:15 x 12 15 x 10 25 x 8 Upright Rows(first time doin these): 65 x 10 85 x 12 85 x 10 barbell Shrugs: 225 x 12 225 x 10 225 x 10 DB Shrugs: 55 x 12 85 x 10 85 x 12 the end.

04-20-2007, 12:21 PM	#6
femalemuscle Registered User Join Date: Apr 2007 Location: Vegas Baby!! Posts: 170 Photos: 5	Lol ISOLATION.............ISOLATION............ISOLATI ON!! THATS HOW I BUILD MY TEMPLE!
	"PAIN is WEAKNESS leaving the body" www.myspace.com/twizted_steel

04-20-2007, 03:14 PM	#10
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Bench, Incline, and Military press hit the front delts & your pulling movements knock out the rear delts. If you would like to add an isolation movement here and there I suggest you put it at the end for 2 sets.
	www.crossfit.com

04-20-2007, 04:19 PM	#12
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Why were you only doing 1 rep on your deads and squats?
	www.crossfit.com

04-20-2007, 04:34 PM	#14
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Have you started the program yet? If so you really have to stick to the loading variables.
	www.crossfit.com

04-19-2007, 05:20 PM	#2
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Diet is like this : Meal 1: 10 eggwhites 1 scoop whey in water 1/2 cup oats banana workout-- Meal 2: shake 2 scoops whey .75 cup oats 1 banana 1 tablesppon of PB 1.5 cup 2% Milk Meal 3: 6 oz round steak 1/2 cup of oats Meal 4: 6oz skinless chicken breasts 1/2 cup oats 1 pack tuna in mayo (20g protein) meal 5: 2 packs of tuna in mayo (40g's protein) the end

04-20-2007, 12:11 PM	#3
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	next week i'm starting this: Monday: Upper Benchpress Bentover Rows Military Press WG Pullups Thursday: Upper 2 Incline Press One Arm Rows Dips Chinups Tuesday: Lower ATG Squats Deadlifts Lunges SLD's Friday: Lower 2 ATG Squats Good Mornings Step Ups Leg Curls Core work: Stability: Planks Rotational: woodchops Strength: cable Crunches Wk1-3-4x6-Tempo-Controlled, RI-90 secs Wk4-6-3x10-Tempo-3/1/1-Ri-60 Secs Wk7-9-2x12-Tempo-5/2/1-Ri-45 secs Week10- week off but for now i'm getting ready to go do legs

04-20-2007, 12:36 PM	#8
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	also on new program next week i'll be adding in some isolation stuff but not overdo it. prolly 4 sets of it in each workout

04-20-2007, 01:54 PM	#9
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Thursday, April 19, 2007 was leg day but i mixed it up. i just did 3 exercises. chinups(closegrip palms facing me) and then ATG Squats(i went NUTS on them!!) then 2 sets of deads(was too exhausted) here it was- BW: 178 CG Chinups(good form): BW + 25 x 6 BW + 35 x 6 BW + 45 x 6 ATG Squats( o man haha): R.I's were 50-60sec. 185 x 6 185 x 6 225 x 3 275 x 1 315 x 1 315 x 1 335 x 1 345 x 1(not my max) Deads: (by here i was exhausted!!)225 x 1 315 x 1 the end

04-20-2007, 04:39 PM	#16
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	As long as your diet is good and macros are good your routine will produce results.
	www.crossfit.com

04-20-2007, 07:28 PM	#19
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	JerseyDevil: yeah thats what i plan on doing bro - i'm wanting to do some sprints but wondering i should do them after workout or on non training days. like 10 20yard sprints with 20-30sec R.I's.

04-20-2007, 07:32 PM	#20
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Do whichever you want. I would just soon do them on off days, but I want to be very active. They take a toll on your CNS though, so do them accordingly.
	www.crossfit.com

04-20-2007, 07:40 PM	#21
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	yeah i'll do them 2x's aweek on Off Days. they'll be easy. cause i'm going to do 10-12 20yard sprints then have someone throw a football at the end. so its be: sprint 10 yard, sprint 5yard right(or left) then catch make it fun, ya know.

04-20-2007, 07:46 PM	#22
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I like to time myself each and everytime to see if I cant improve. Normally my wife does it for me. She was a runner up at state in high school in the 100meter dash. And got a track scholarship in college where she eventually had to quit because she had a brain tumor. But yeah she was a stud, and in my mind still is!
	www.crossfit.com

04-20-2007, 07:52 PM	#24
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Also wanted to post my Supplements ..taking: Animal Pak Shock Therapy Storm 100% On Whey BCAA's Amino Acids... that it.

04-20-2007, 08:17 PM	#25
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	i'm also wondering if i could add is Certain isolation stuff for stuff. I.E: Tricep Rope pushdowns, fly's, barbell or DB Curls, Skullcrushers....etc..

04-20-2007, 08:18 PM	#26
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Scrap the flyes, you could however add the tri and bi work at the end of each upper workout. Just throw in a few sets of each.
	www.crossfit.com

04-20-2007, 08:23 PM	#28
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	1-2 sets would probably be plenty.
	www.crossfit.com

04-20-2007, 08:32 PM	#30
Double D Senior Member Elite Member