BeastBuilder Posted October 12, 2011 Author Report Share Posted October 12, 2011 Week 1 Day 3BenchBench: 90x5, 100x5, 107.5x13Incline Bench: 60x15, 80x12, 90x10, 100x8, 105x5Decline H.S. Press: 40x15, 60x12, 80x8, 80x8Cable Flys: 24x20, 30x15, 36x12, 36x12Overhead Extensions: 40x15, 45x12, 47.5x12, 50x9Rope Pressdowns: 42x15, 48x15, 48x15, 54x15Happy with todays session, pleased with the result on Bench and definitely feeling the hypertrophy work already, not looking foward to tomorrow !! Although it's a rest day tomorrow, I'm not guna know what to do with myself !! :pfft: Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 14, 2011 Author Report Share Posted October 14, 2011 Week 1 Day 4DeadliftDeadlift: 140x5, 160x5, 177.5x15Good Mornings: 5 sets of 12, 70kgGHR: 4 sets of 8, BWStanding Weighted Crunches: 30x20, 36x20, 42x20, 46x15Todays session hurt like hell !! Well mainly the deads, glutes and hammys were burning for the rest of the workout, dunno how walking will be tomorrow :pfft: Usually go heavy on Good Mornings but yea was not guna be shifting much weight today so just kept it simple.Back in tomorrow morning for Shoulders and some Arm work, keep you updated !! Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted October 14, 2011 Report Share Posted October 14, 2011 Impressive stuff bro. I'm lucky enough to see your training first hand. You continue to progress rapidly. A very simple approach. Hard work, structure and consistency. Big things ahead. Well done mate. Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted October 14, 2011 Report Share Posted October 14, 2011 Surya who trains with the Beast. 195 for 11. Another dude with massive potential. Long arms and built to deadlift. Quote Link to comment Share on other sites More sharing options...
Luigi Posted October 14, 2011 Report Share Posted October 14, 2011 ^^dudes gonna have a huge deadlift in time. Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 15, 2011 Author Report Share Posted October 15, 2011 Cheers for putting up the vids Coach ! Didn't realize you kept filming afterwards, cheeky bastard haha.My ass was literally on fire for the rest of the workout :pfft: Anyway to todays workoutWeek 1 Day 5PressPress: 40x5, 50x5, 60x15Arnold Press: 25x12, 30x10, 35x7, 35x6Side Raises/Rear Raises: 17.5x15/12.5x20, 20x15/15x20, 20x15/15x20, 20x15/15x20Wide Seated Row/Cable Pull-Aparts: 48x20/12x10, 54x20/12x10, 60x20/12x10, 66x20/12x10Bicep Curls/G Press: 40x12/15x15, 50x12/17.5x15, 60x8/20x12Good workout today, went pretty well, haven't done heavy barbell curls in awhile so that was a bit of a wake up call right at the end Got treated to the Record Breakers Olympic Lifting comp today while we were training which was cool to watch, Lee's got some strong boys down there, well done to all of them Resting up tomorrow ready to smash Squats on Monday, Bring it on !! Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 17, 2011 Author Report Share Posted October 17, 2011 Week 2 Day 1Squat: 120x3, 140x3, 157.5x12GHR: BWx12, +15kgx10, +20kgx5/BWx5, +20kgx5/BWx5Low Box Squat: 80x10, 100x10, 100x10, 100x10Reverse Hypers: 80x12, 100x12, 120x12, 120x12Awesome workout today ! Smashed squats for alot more than I thought, Coach reckons I had another couple in the tank but I dunno, I was seeing stars :pfft: GHRs were a PR again today, very happy with those, guna be interesting getting out of bed in the morning ! Had a new training partner join in today, Raf joined me and Surya on our quest for being so big we scare people, looks like we may have ourselves a little wolfpack as he is keen to get in on the 5/3/1 Powerbuilder style action !! Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 18, 2011 Author Report Share Posted October 18, 2011 Week 2 Day 2Lats and BisWide Neutral Grip Pulldowns: 150x20, 180x12, 190x12, 200x12, 210x12Pendlay Rows: 60x15, 80x12, 80x12, 90x10, 90x10T-Bar Rows*: 50x12, 60x12, 70x12, 75x10One Arm Barbell Rows**: 30x12, 40x10, 40x12, 40x12Incline Curls: 20x10, 20x10, 20x9/12.5x5, 20x8/12.5x5Alternating DB Curls: 22.5x20, 22.5x20, 22.5x20/17.5x10/12.5x12*Done with V-Bar and Barbell**Done with same barbell set up as T-Bar row, just with straps and standing to the side.Fun workout today, changed things up a bit again, as always on Back day Different grip on Pulldowns was interesting, felt it a bit differently, havdn't done T-Bar Rows in ages so was good to get back into those, definitely feeling them using the 10kg plates and getting a mean stretch, they'll stick around for awhile :nod: Got introduced to One Arm Barbell Rows today, something entirely new to me, definitely hit the right spot, these could stick around too, same deal as T-Bars, 10kg plates, mean stretch, deal done Curls for the girls to finish off, you guys know how it is ! Quote Link to comment Share on other sites More sharing options...
drizzt Posted October 18, 2011 Report Share Posted October 18, 2011 Just saw your deadlifts above bro, nice work! Smashing it, keep it up 8) Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 18, 2011 Author Report Share Posted October 18, 2011 Just saw your deadlifts above bro, nice work! Smashing it, keep it up 8)Cheers boss I think got 187.5 coming up this week so smash that too and then got 200 next week in our heavy week so hopefully try get 10 at that, we'll see Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 19, 2011 Author Report Share Posted October 19, 2011 Week 2 Day 3BenchBench Press: 95x3, 105x3, 115x9Incline Bench: 60x20, 80x12, 90x10, 100x8, 105x6, 60x40Decline H.S. Press: 40x15, 60x12, 80x8, 80x8/40x10Cable Flys: 30x25, 30x25, 36x15, 36x153-Board Press: 4 sets of 8, 120kgPressdowns: 48x20, 48x20, 54x20, 54x20Bench today was surprising, felt heavy as warming up but must have sorted my headspace out and got more than expected, bring on 120 next week !! Incline Bench was done with big fat bar again, feels better on the chest I reckon, and adds something different, don't even ask about the 40 rep set at the end, Surya's idea to see who could get the most reps, he only got 35 so had to at least beat him by a bit :pfft: Good pump going, Board Press was good to throw back in, bit of heavy tricep stuff, felt good. Rest day tomorrow, sitting around eating and sleeping all day, woo Quote Link to comment Share on other sites More sharing options...
steak Posted October 19, 2011 Report Share Posted October 19, 2011 40X60=PARMPED :grin: Rest day tomorrow, sitting around eating and sleeping all day, woo this is one of my favourite things to do keep smashin it BB :clap: Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 19, 2011 Author Report Share Posted October 19, 2011 40X60=PARMPED :grin: Rest day tomorrow, sitting around eating and sleeping all day, woo this is one of my favourite things to do keep smashin it BB :clap:Haha, it's been good so far, nice sleep in big breakfast, can't complain at all Cheers man will do !! Quote Link to comment Share on other sites More sharing options...
HarryB Posted October 19, 2011 Report Share Posted October 19, 2011 Nice work man.. I guess you got to work hard with DR Boss keeping his beady eyes on you! lol.. OH the pressure... Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 20, 2011 Author Report Share Posted October 20, 2011 Nice work man.. I guess you got to work hard with DR Boss keeping his beady eyes on you! lol.. OH the pressure...And his dam cellphone camera ! His need to video everything is crazy !! And catchy, I find myself asking him after big sets "Did you catch that on the video ? No... Well why the hell not ?!" :pfft: Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 20, 2011 Author Report Share Posted October 20, 2011 So much for staying away from the gym and not training yesterday Set it up with the boss to go in and do some work experience and what does he do, get me training again :pfft: 350 reps on Tris, good pump going, lets get these arms past 18 inches while I'm still 18 Started with Rope Pressdowns, then Rope Extensions, and finished with some Tri-Bar Pressdowns with 3 different grips (narrow, mid, wide).Good fun down here at Eastside !! Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 21, 2011 Author Report Share Posted October 21, 2011 Week 2 Day 4DeadliftsDeadlifts: 150x3, 170x3, 187.5x15Good Mornings: 60x12, 80x12, 100x12, 110x12, 120x12GHR: BW, 4 sets of 10Westside Ab Pulldown: Few sets learning the movement then 36kg, 4 sets of 15Mean workout today !! Wrapt with the Deadlifts, wasn't expecting that many ! Guna know about it tomorrow :pfft: Went with some heavyish Good Mornings too, they were awesome, smashed the posterior chain, if I can't get up for training tomorrow morning I honestly won't be surprised GHRs as always, great movement. Westside Ab Pulldowns were fun to learn, courtesy of the Coach Been doing Weighted Pulldown Crunches but these feel way better so time to shift some weight !! Shoulder session tomorrow, lets see what she has in store. Quote Link to comment Share on other sites More sharing options...
red machine Posted October 21, 2011 Report Share Posted October 21, 2011 great training mate!!! ur a tank, reading your journal just makes me wanna get massive in smash 531 again!! Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 21, 2011 Author Report Share Posted October 21, 2011 great training mate!!! ur a tank, reading your journal just makes me wanna get massive in smash 531 again!!Cheers bro, it's all good fun Dunno about being a tank, definitely still learning and plenty of room for improvement. Reading through your journal is pretty impressive bro, I'll catch you some day, be interesting to see how these reps with 5/3/1 work out when it comes to comp time and doing heavy stuff again.5/3/1 is Powerbuilding 101 :pfft: Getting massive and strong !! Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 21, 2011 Author Report Share Posted October 21, 2011 Week 2 Day 5ShouldersPress: 40x12, 50x10, 60x8, 70x12*Seated Side Raises: 8x12, 10x12, 12.5x8, 15x8, 17.5x6, 20x6, 15x8, 15x8, 12.5x20, 12.5x20Face Pulls/Chest Support Rear Raises: 48x25/8x15, 48x25/8x15, 54x20/8x15, 54x20/8x15, 60x15/8x15Wide Grip Seated Row/Shoulder Press Machine: 54x20/Stackx25, 60x20/Stackx25, 66x20/Stackx25, 66x20/Stackx25Rope Pressdowns/Bicep Curls: 48x15/40x12, 54x15/50x10, 54x15/55x8*Bit of leg drive used after about 6 or 7, overloaded the Anterior Delt like nothing elseDecided to ditch 5/3/1 Press and adopt a more bodybuilder style workout for shoulders, going with a 12, 10, 8, 6+ for Press was interesting, adding in some leg drive to overload them felt great. Coach's orders for the volume on side raises, couldnt hold my arms up for more than 2 seconds the entire rest of the workout Rear Delt work and some Upper Back work felt good, got a mad pump going all the way from one shoulder to the other one ! Few sets of Bis and Tris to finish it off and the whole upper arm was looking hyyyyooogggeee :pfft: This style of workout will stick around for shoulders for a bit I think, get some boulders up there !! Looking foward to Squats on Monday, top set is 165kg so guna hit that with huge intensity, watch out !! Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 24, 2011 Author Report Share Posted October 24, 2011 Week 3 Day 1SquatSquats: 120x5, 140x3, 165x10GHR: BWx12, +10kgx12, +20kgx8/BWx2, +20kgx7/BWx3Leg Press: 1ppsx100, 2ppsx50, 3ppsx30, 4ppsx20, 5ppsx20, 6ppsx10Leg Extension: 100 repsReverse Hypers: 4 sets of 20, 60kgYea Buddy !! Wrapt with squats, looking for a decent 1RM come december, big improvement on 180kg from South Islands GHRs once again another PB, these are turning out great !! Did some decent volume on quads today, not alot of rest either really, just as soon as he was done it was my go and vice versa, hammered :pfft: Great session today, felt awesome !! Back and Bis tomorrow, if I can walk Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 24, 2011 Author Report Share Posted October 24, 2011 Here's a vid of the squats:And another wee bit of fun, the newcomer, Raf after his first serious leg training with Coach:Good times at Eastside :pfft: Quote Link to comment Share on other sites More sharing options...
bang_bang Posted October 24, 2011 Report Share Posted October 24, 2011 :clap: strong squats bro ill be happy as when i can do 1 @ 165! hahaha the ol 100 rep leg extensions to finish- always a killer! \:D/ Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 24, 2011 Author Report Share Posted October 24, 2011 :clap: strong squats bro ill be happy as when i can do 1 @ 165! hahaha the ol 100 rep leg extensions to finish- always a killer! \:D/Cheers bro, I'm sure it's just around the corner !! :nod: Yea, another one of Craigs brilliant ideas, i dunno how we get talked into this stuff Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted October 25, 2011 Author Report Share Posted October 25, 2011 Week 3 Day 2Lats and BisWide Neutral Grip Pulldowns: 150x20, 180x12, 200x12, 210x12, 220x10Seated Row: 78x12, 84x12, 90x12, 96x12T-Bar Row: 50x12, 60x12, 70x12, 80x10DB Row: 40x12, 45x12, 50x12, 55x12Cable Preacher Curls: 42x15, 48x12, 54x10, 60x10Hammer Curls: 20x12, 22.5x12, 25x10, 25x10Mint workout today, even had Coach joining in for a little bit at the start, light of cours, busy getting over his bicep tendon T-Bar Row was same deal as last time, barbell and V handle, not much of a fan of the machine T-Bar, doesn't do much in my opinion, for what thats worth Quote Link to comment Share on other sites More sharing options...
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