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Building The Beast


BeastBuilder

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Week 1 Day 3

Bench

Bench: 90x5, 100x5, 107.5x13

Incline Bench: 60x15, 80x12, 90x10, 100x8, 105x5

Decline H.S. Press: 40x15, 60x12, 80x8, 80x8

Cable Flys: 24x20, 30x15, 36x12, 36x12

Overhead Extensions: 40x15, 45x12, 47.5x12, 50x9

Rope Pressdowns: 42x15, 48x15, 48x15, 54x15

Happy 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:

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Week 1 Day 4

Deadlift

Deadlift: 140x5, 160x5, 177.5x15

Good Mornings: 5 sets of 12, 70kg

GHR: 4 sets of 8, BW

Standing Weighted Crunches: 30x20, 36x20, 42x20, 46x15

Todays 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 !!

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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 workout

Week 1 Day 5

Press

Press: 40x5, 50x5, 60x15

Arnold Press: 25x12, 30x10, 35x7, 35x6

Side Raises/Rear Raises: 17.5x15/12.5x20, 20x15/15x20, 20x15/15x20, 20x15/15x20

Wide Seated Row/Cable Pull-Aparts: 48x20/12x10, 54x20/12x10, 60x20/12x10, 66x20/12x10

Bicep Curls/G Press: 40x12/15x15, 50x12/17.5x15, 60x8/20x12

Good 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 :P 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 !!

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Week 2 Day 1

Squat: 120x3, 140x3, 157.5x12

GHR: BWx12, +15kgx10, +20kgx5/BWx5, +20kgx5/BWx5

Low Box Squat: 80x10, 100x10, 100x10, 100x10

Reverse Hypers: 80x12, 100x12, 120x12, 120x12

Awesome 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 !! :lol:

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Week 2 Day 2

Lats and Bis

Wide Neutral Grip Pulldowns: 150x20, 180x12, 190x12, 200x12, 210x12

Pendlay Rows: 60x15, 80x12, 80x12, 90x10, 90x10

T-Bar Rows*: 50x12, 60x12, 70x12, 75x10

One Arm Barbell Rows**: 30x12, 40x10, 40x12, 40x12

Incline Curls: 20x10, 20x10, 20x9/12.5x5, 20x8/12.5x5

Alternating 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 :lol: 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 :P Curls for the girls to finish off, you guys know how it is !

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Week 2 Day 3

Bench

Bench Press: 95x3, 105x3, 115x9

Incline Bench: 60x20, 80x12, 90x10, 100x8, 105x6, 60x40

Decline H.S. Press: 40x15, 60x12, 80x8, 80x8/40x10

Cable Flys: 30x25, 30x25, 36x15, 36x15

3-Board Press: 4 sets of 8, 120kg

Pressdowns: 48x20, 48x20, 54x20, 54x20

Bench 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 :P

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So much for staying away from the gym and not training yesterday :P

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 :lol:

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 !!

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Week 2 Day 4

Deadlifts

Deadlifts: 150x3, 170x3, 187.5x15

Good Mornings: 60x12, 80x12, 100x12, 110x12, 120x12

GHR: BW, 4 sets of 10

Westside Ab Pulldown: Few sets learning the movement then 36kg, 4 sets of 15

Mean 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 :lol: GHRs as always, great movement. Westside Ab Pulldowns were fun to learn, courtesy of the Coach :P 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.

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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 !!

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Week 2 Day 5

Shoulders

Press: 40x12, 50x10, 60x8, 70x12*

Seated Side Raises: 8x12, 10x12, 12.5x8, 15x8, 17.5x6, 20x6, 15x8, 15x8, 12.5x20, 12.5x20

Face Pulls/Chest Support Rear Raises: 48x25/8x15, 48x25/8x15, 54x20/8x15, 54x20/8x15, 60x15/8x15

Wide Grip Seated Row/Shoulder Press Machine: 54x20/Stackx25, 60x20/Stackx25, 66x20/Stackx25, 66x20/Stackx25

Rope 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 else

Decided 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 :lol: 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 !! :P

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Week 3 Day 1

Squat

Squats: 120x5, 140x3, 165x10

GHR: BWx12, +10kgx12, +20kgx8/BWx2, +20kgx7/BWx3

Leg Press: 1ppsx100, 2ppsx50, 3ppsx30, 4ppsx20, 5ppsx20, 6ppsx10

Leg Extension: 100 reps

Reverse Hypers: 4 sets of 20, 60kg

Yea Buddy !! Wrapt with squats, looking for a decent 1RM come december, big improvement on 180kg from South Islands :P 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 :lol:

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Week 3 Day 2

Lats and Bis

Wide Neutral Grip Pulldowns: 150x20, 180x12, 200x12, 210x12, 220x10

Seated Row: 78x12, 84x12, 90x12, 96x12

T-Bar Row: 50x12, 60x12, 70x12, 80x10

DB Row: 40x12, 45x12, 50x12, 55x12

Cable Preacher Curls: 42x15, 48x12, 54x10, 60x10

Hammer Curls: 20x12, 22.5x12, 25x10, 25x10

Mint workout today, even had Coach joining in for a little bit at the start, light of cours, busy getting over his bicep tendon :P 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 :lol:

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