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Old 02-20-2013, 09:29 AM   #61
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Chambered Recovery: Reloaded

Week 4
19 FEB 2013
Combo Day:

NOTE: Reps Day for squats and bench!

Front Squats:
(parallel/no belt or wraps all/safety pins set)
(60sec rest between all squat sets)
2 x 135 x 12
225 x 10

Good for reps today.

Back Pause Squats:
(same set-up as front squats/no belt or wraps all)
225 x 15

Good reps on these also.
Still got a little cardio in.

Floor Press:
(close-grip index finger on knurl-smooth/no belt or wraps all)
2 x bar x 12
(pinky on bar ring/no belt or wraps all)
2 x bar x 12
2 x 135 x 12
185 x 12
225 x 12

Some good reppin' on these too! Elbow seemed to hold up good here!

Cable-crossover Low-inc Flyes:
(no wraps/2.2.2.2 tempo)
50 x 15

Good stretch on this today!
Elbow did aggravate some on these.

Target Stretch:
Around 7 minutes today.

Time/Comments:
Solo today.
I chose to do both training days today cos I want to keep things consistent.
As such, I abbreviated these two day for reps.
Motivation was around 8.
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Old 02-20-2013, 11:08 AM   #62
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Motivated and dedicated as always!
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Old 02-20-2013, 01:47 PM   #63
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Quote:
Originally Posted by millenium girl View Post
Motivated and dedicated as always!
Thanks MG!
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Old 02-25-2013, 02:06 PM   #64
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THE CUBE

A friend of mine and a world class powerlifter Brandon Lilly has developed a great training method that I am going to give a run now. I'm not 100% just yet but I will modify the weight to run this next 9 weeks.

A lot of his training and methods in life kinda line up with mine and I figure it's time to give this a run.

Hawkeye is another good friend that has turned me on to this program too.

I really like the way it lays out from week to week and I'm ready to kick it on this program!
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Old 02-26-2013, 02:52 PM   #65
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THE CUBE

The Cube

Week 1/Day 1
25 FEB 2013
Deadlift Day:

Note:
Started with stretching before my training today.
On all sets stand on 25lb plate and change each stance every set from conventional to sumo.
I reset every rep of every set on the deficit deadlift.

Deficit Deadlift:
(double overhand-no hook grip/ no belt-wraps or haulin hooks)
(started in conventional stance for set rotation)
2 x 135 x 12
185 x 8
225 x 5
275 x 2
315 x 2
(belted here/no wraps hook grip or haulin hooks)
(I also change my alternate grip with each rep here)
365 x 8

Good on these today. Did very well---knee did good today!

Note: Change each stance every set from conventional to sumo.
Rack Pull:
(set to 1st pin=6"/no belt haulin hooks-hook grip or wraps)
(double overhand grip)
225 x 5
315 x 5
(belted here/I also change my alternate grip with each set here)
2 x 425 x 3

Felt pretty good on these today.

Powerpohl Belt Squats:
(parallel bench)
80 x 10
140 x 8
160 x 8
180 x 8

Felt good to add in a little weight on these this time.


One-arm Deadlifts:
2 x 135 x 10 (each arm)

Really strong on the weight but was losing grip by time I got towards the end of my 2nd sets.

Back Raises:
(bend to deep stretch)
myself x 20

Oh ya! My back thanked me for these.

Planks:
25 plate x 60sec hold

Target stretch:
Around 6 minutes today!

Time/Comments:
Solo today.
Felt good in the gym today!
I like this training format today.
My percentages are slightly lower than what is recommended for the daily training due to the fact I'm not 100% but I'm doing this anyway!
Motivation was around 8.
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Old 03-01-2013, 04:34 PM   #66
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THE CUBE

The Cube

Week 1/Day 3
28 Feb 2013
Squat Day:

Front Squat:
(set mirror to break parallel/pins and safety chains set)
(unbelted and unwrapped)
135 x 12
185 x 8
8 x 225 x 3

These was pretty good for speed work today.

Black Reverse Band Squat:
(bands only single choked/belted only/break parallel all)
405 x 5
(all wraps and belted)
545 x 2

Easy money!
If Powerbelle hadn't have had to work over today I would have went up another plate and a quarter.
But there's always the next speed day!

Wall Squat:
(go deep--no mirror/30sec rest)
5 x 45 plate x 5

Got 'em! Nice pump for 5 rep sets!

Band Goodmornings:
(30sec rest)
3 x green band x 12

Good work on these today.

Kettle Bell Swings:
(elbows between knees at bottom and overhead at top/30sec rest)
3 x 15 x 15

My back loves me now for doing these.
That was the official Jillian Michaels kettle bell for you Shovel, lol!

Side Twists:
(30sec rest)
3 x myself x 20

Back feels good from this and abs got some good stretch.


Time/Comments:
Solo today but still was a good training day.
Motivation was around 8 again.
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Old 03-03-2013, 07:55 AM   #67
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The Cube

The Cube

Week 1/Day 4
1 Mar 2013
Accessory Day:

Note: Approximately 1 minute rest between all sets.

Seated Calf Raises:
(in rack/3.3.3 tempo/unbelted)
135 x 12
225 x 12
315 x 6
3 x 405 x 12

Good tight squeezes at the top.

Close-grip Bench:
(touch and go--no high school bounce)
(index finger on smooth and knurl/unbelted)
2 x bar x 12
2 x 135 x 12
185 x 5
(wrist wraps and unbelted)
225 x 20

Elbow held up good for reps on this. Good set.

Front Dumbbell raises:
(no high school swing/unbelted)
(raise up like pouring a glass of water)
20 x 10
(wrist wraps)
4 x 50 x 8

Felt good on these with good challenge today.

E-Z Bar Curls:
(no count bar weight on working sets)
(no high school swing or wrist wraps)
(shoulder width grip)
bar x 20
50 x 10
100 x 12

Was going for 20 but my elbow was saying no at rep 9 so I'll save it for another day.

Forearm Roller:
Note: Rotate rope front to back each time I come back up.
Up and down count as 1 rep.
Set pin in rack to keep arms at shoulder level.
(slow and in control)
10lb x 5

Forearms are really good and tight here as elbow is lightening up a bit.

Swiss Ball Twist Crunch:
3 x myself x 12

Good work on abs today.

Target Stretch:
About 9 minutes on these today.

Time/Comments:
Solo today.
It was still a good day overall.
Motivation was at 8 and I'm putting my elbow on heat and ice this evening.
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Old 03-03-2013, 07:56 AM   #68
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Saturday 2 MARCH 2013 Update:

Heavy bag work for about 30 minutes and some total body stretching about 12 minutes.
Gonna start doing yoga again with Powerbelle to help get my back more relaxed.
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Old 03-04-2013, 01:23 PM   #69
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I've never done yoga -- I should stretch more!
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Old 03-04-2013, 02:04 PM   #70
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^^^^^You can over stretch but you can never stretch too often.
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Old 03-05-2013, 07:23 AM   #71
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The Cube

Week 2/Day 5
4 Mar 2013
Deadlift Day:

Deadlift:
(alternate stance all sets/no belt)
(double overhand all sets--no hook grip or haulin' hooks)
2 x 135 x 12
185 x 5
225 x 5
8 x 275 x 3

Some good speed work on these today.

Snatch Grip Rack Pulls:
(1st pin=6"/hook style grip/no belt or haulin' hooks)
225 x 15
225 x 15
225 x 4 (grip failed)
(haulin' hooks here)
225 x 15

Oh!!!!! The shame!!!!! I had to use hooks to finish up my pulls.
I never use haulin' hooks or straps on any form of deadlifts!
PPPFFFTTTTT........I'll get over it!

Standing Leg Curls:
(2.3.2 tempo)
70 x 10 each leg
3 x 110 x 8 each leg

Hams are hurting with this now. Needs more weight though.

Barbell Shrugs:
(in rack/2.2.2 tempo/belted work set)
(haulin' hooks here cos grip is gone)
225 x 8
315 x 3
3 x 365 x 12

Traps are good, tight and pumped now. Love me some trap work but needs more weight still.

Back Raises:
(bent all the way down)
myself x 50

Oh ya! My back just thanked me for these!

Chins:
Note: Squeeze at top like a back double biceps pose.
(3.1.3 tempo/ haulin' hooks)
(deep stretch from bottom from shoulders)
2 x myself x 15

These were good and challenging but will add another set next time.

Planks:
45lb x 60sec hold

Felt it a little more in my abs this time around and will add another set.

Target Stretch:
Almost 10 minutes today.

Time/Comments:
Solo today!
Overall training was good today as motivation was around 8.
Put the Muscle Oxide back in the game as I was feeling sluggish before my training today.
This is some good stuff right here. It will help to power you through a training day!
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Old 03-06-2013, 01:55 PM   #72
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The Cube

The Cube

Week 2/Day 6
5 March 2013
Bench Day:

Low-inc Bench:
(no wraps or belt/no high school bounce/touch and go)
(put on utility wraps for elbow)
4 x bar x 12
2 x 135 x 12
185 x 5
275 x 5

Elbow was really tight and aching this evening.
Not sure if it's from all the rain and snow or what, but it's pissing me off.

Close-grip Bench:
(touch and go/no high school bounce)
(put on utility wraps for elbow)
3 x 225 x 12

Man! They will not let up and let me train good toady!

Triceps Band Pushdown:
(push down and back to my sides)
blue x 100--54/46=100

That's it! Got my core work in.
My elbows are hurting good for some damn reason or another today!
Triceps are tight and pumped.

Target Stretch:
Around 5 minutes today.

Time/Comments:
Powerbelle in the house and spotting me too!!!
Muscle Oxide kicked in and was working good but couldn't take advantage of it.
Powerbelle said it was all good cos she knows where I'm at she says as shes squeezing on my triceps!!!!
Overall training was ok today and motivation was around 6.
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Old 03-12-2013, 06:03 AM   #73
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Barbarian FX-Mass and Liver Matrix

The line up in this product is good to go as I have used these before in a separate format.
Now they are stacked together all in 1.
Gonna run the Liver Matrix side by side with this.

This will run until right at the end of my Cube training method.
So I should see a good final heavy week on week 10 be good!

I will be keeping this logged in detail in my training journal; Right of Passage.

Heres the rundown of the Barbarian FX-Mass:
http://prohormone.co/product/prohorm...arian-fx-mass/
Supplement Facts:

Serving Size: 2 Capsules
Servings Per Container: 30

Halodrol 25mg
Methylstenbolone 5mg
LMG Max 25mg
DMZ 25mg
Carbopol 20mg

Here's the rundown of the Liver Matrix:
http://prohormone.co/product/liver-care-2/liver-matrix/
Supplement Facts:

Serving Size: 2 Capsules
Servings Per Container: 30

N-Acetyl L-Cysteine 300mg
Artichock Leaf 300mg
Dandelion Root 200mg
Milk Thistle Seed Extract 200mg
(standarized 80% silymarin)
Trans Resveratrol 200mg
Activin Grape Seed Extract 100mg
Burdock Root 100mg
Tumeric Root Extract 50mg
(standarized 95% curcuminoids)
L-Methionine 50mg
Reishi Mushroom 50mg
Alpha Lipoic Acid 25mg
Hydrangea Root 25mg
Lipase 10,000iu/g 25mg
Selenium 100mcg

I really liked the line-up of the Liver Matrix so I decided to give this a run this time over the other brand of liver supplement I normally use.
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Old 03-13-2013, 08:04 AM   #74
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The Cube

Week 3/Day 9
11 MARCH 2013
Deadlift Day:

Rack Pulls:
(mid shin=2nd pin in rack)
(unbelted and unhooked/conventional stance/alternating grip)
135 x 20
225 x 12
315 x 5
(belted and unhooked/conventional stance/alternating grip)
405 x 3
455 x 2

Wanted to do more but I found the weak point in my rack pulls is at this height.
So, I guess that means 1 thing. I will be doing these more often!

Snatch Grip Rack Pulls:
(1st pin in rack/belted/haulin' hooks)
315 x 8
365 x 8
405 x 8

Amazing how a slight difference in the pin adjustment can change things in pulling strength.
These actually pulled better but more will come next time.

Dumbbell Rows:
(lawnmower style at end of bench/unbelted)
(touch and go/unbelted)
40 x 20 each side
(2.3.2 tempo/unbelted/haulin' hooks)
3 x 100 x 10 each side

Incline Dumbbell Shrugs:
(2.2.2 tempo/unbelted/ 45 degree incline)
(no hooks)
40 x 20
(haulin' hooks)
2 x 100 x 20

I love all types of trap work. I got these from Kelso's shrug book.
They are great for the back of the traps. Trap and shoulder tie-ins and the lower v-taper thickness of the traps.
I know some will argue about if you do barbell/seated row or pulldowns that it will develop this area also but give these a try and see what I'm talking about,
It also helps the traps to maintain the waddling during the bench press.

Up and down Planks:
myself x 50

These are what they are.
Was done before I got to 50 but kept pushing til I got there.

Target Stretch:
Around 7 minutes today.

Time/Comments:
Solo today!
Overall my training was good today and motivation was around 7.
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Old 03-15-2013, 11:26 AM   #75
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The Cube

The Cube

Week 3/Day 10
12 March 2013
Bench Day:

Note: Speed work today. Slow down and explode up.
Floor Press:
(unbelted and unwrapped)
(close-grip)
4 x bar x 12
(unbelted and unwrapped)
(pinky on bar ring)
2 x 135 x 12
(utility wraps on elbows here/unbelted)
185 x 12
225 x 5
(belted here)
275 x 3
(no utility wraps here/wrist wrap and belt)
3 x 315 x 3

Was supposed to do 8 sets of 3 reps.
I had did this (8 x 315 x 3) back in the late fall of 2012 with ease.
Not sure what happened when I did my 1st rep in to the 3rd set I felt my upper pec insertion going into my shoulder quiver and try to cramp.
I finished out my other 2 reps on this sets at a slightly slower push off from the bottom.
It didn't swell or blood bruise but it was in a dull pain.

Standing Dumbbell Press:
(no full lockouts)
2 x 50 x 10

Just did my warm-up weight here to feel this out as I did not want to tear it.

Low-incline Dumbbell Press:
Not today!

Band Pressdowns:
(down and back)
blue band x 100--did: 85,26

Resting only 30sec then finishing up my 100 reps. I will get all 100 reps in 1 set very soon!
This didn't seem to bother my chest/shoulder much even though I could feel it still aching.

Band Flyes:
Not today!

Crunch Holds:
(2.1.2. tempo and hold 13th rep for count)
myself x 12 then hold 13th for 60sec count

Not happening cos when I put my hands to my temples and started my set I could feel it cramp hard.

Target Stretch:
About 10 minutes of slow and easy stretching and massaging the injured area.

Time/Comments:
Solo today.
Training started out good but somewhere and somehow during my work set on the floor press something went wrong.
Motivation was down.
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