Building The Beast

[steak]

you might want to catch up with Startinfromscratch while your over on the coast..he trains there. 8)

[BeastBuilder]

you might want to catch up with Startinfromscratch while your over on the coast..he trains there. 8)

Oh real, hmmmmmm time to do some detective work and figure out who it is

[BeastBuilder]

Week 1 Day 5

Shoulders

Military Press: 60x10, 65x10, 70x8, 75x8, 80x6, 85x4+2assisted, 70x8, 70x8, 60x15, 60x12

Seated Side Raises: 15x10, 20x10, 25x8, 27.5x8, 30x6, 35x6. 27.5x8, 27.5x8, 22.5x15, 22.5x15

Seated Rear Raises: 12.5x35, 17.5x25, 20x15, 22.5x15, 25x15

Barbell Shrugs: 60x25, 80x20, 100x15, 120x15, 140x15

Big night working last night so wasn't feeling full of energy this morning but still had an alright session, Shoulders will be feeling it, already sort of are

Going to move away from Military Press for a bit, do DB Press or Arnold Press or something else next week will see what I feel like when it comes to it. Side Raises were fun, got a decent pump going, and the Trap work at the end felt good, haven't done Shrugs in a very long time so will be good to get back into it !! Get Yoked !!

[BeastBuilder]

Week 2 Day 1

Squats

Squat: 162.5x12

GHR: 4 sets of 12, BW

Leg Press: 1ppsx100, 2ppsx75, 3ppsx50, 4ppsx40, 5ppsx30, 6ppsx20, 7ppsx10

Leg Extensions: 100 reps

So quite happy with today's result, just not the method of getting there. I got the reps I was wanting with the weight and I mean sure it's stronger than i was a month ago, given that I got 165 for 10 with wraps in my last cycle and this was with just sleeves, but my form leaves a lot to be desired, I need to work on tightness and keeping my chest up out of the hole, i'll post video so you can see what I mean but yea, definitely something I need to work on ! Anyway Hammys were still sore from Friday's session, they didn't enjoy the heavy Good Mornings so stuck to BW on GHRs today, got back into high volume Leg Press, loving it Training at work tomorrow evening which should be interesting, prepared to get some funny looks, then it's off to the Coast for a week, watch out Fat Max's !! :pfft:

[BeastBuilder]

Here's vid of Squats, definitely going to work on this and bring an awesome Squat to comp next year !!

[BeastBuilder]

Week 2 Day 2

Lats, Trap & Bis

Wide Grip Pulldowns: 70x10, 80x10, 90x8, 100x8, 105x6, 110x6, 95x8, 95x8, 85x15, 85x15

T-Bar Row: 50x12, 65x10, 80x8, 90x8

Close Neutral Grip Pulldowns: 66x12, 78x10, 84x8, 90x8

Seated Row: 55x12, 60x10, 70x8, 80x6

DB Shrugs: 35x40, 40x35, 45x35, 50x35

Incline Curls: 15x15, 17.5x12, 20x8, 22.5x8

Preacher Curls: 27x12, 32x10, 37x8, 42x6

Trained at Pioneer today, good session but took awhile cos people kept talking to us :doh: But overall a fun session, definitely felt it in all the right places, even with using straps the whole session my Forearms were giving out before my Bis on Curls, but oh well still smashed them. Back definitely feels like it's getting bigger, guna have to wait for pics though, everyday is a fat day :pfft: Loving training still though, can't wait to hit it up over in Greymouth, Bench session tomorrow so time to show these boys what's up !!

[BeastBuilder]

Week 2 Day 3

Bench

Bench Press: 115x10

Decline Bench: 100x12, 110x10, 120x8, 130x6

Incline DB Bench: 32x12, 38x10, 43x8, 48x7

Cable Fly From High: 4x30, 7x25, 8x20, 8x20

Single Arm Nautilus Tricep Extension: 43x20, 50x15, 57x15, 64x12

Reverse Grip Pressdowns: 11x20, 12x15, 13x15, 14x12

Alright session today, started out a bit average, so much hotter and more humid over here in the gym, it's crazy ! Was hoping for 12 on Bench but will take 10, my hands slipped out on the bar so my grip ended up being 2 or 3 fingers wider than usual by the end which didn't help, will be back in Eastside next week so will smash 120, get at least 10 !! Accessory movements went well though, happy with the number son those, PBs on both major presses. Love the Nautilus Tricep Extension, would love one over at Eastside but can't have everything over there :pfft:

Did this session yesterday and then just chilled today so should be able to hit Deads hard tomorrow, let's see how it goes :nod:

[bang_bang]

Here's vid of Squats, definitely going to work on this and bring an awesome Squat to comp next year !!

Who's that aesthetic lookin guy chilling in the background

f*ck bro your an animal you look like your pretty much gassed after 6 reps but u just keep on going! Mentally strong. :nod: Seriously though seeing the progress your making on the 5/3/1 motivates the hell out of me next year Ima get swole as a mother f*cker like yourself hopefully I'll be throwing round half the weight your pushing atm by the end of the year

Have a good holiday/new years I'll catch u up in a couple of weeks!

[BeastBuilder]

Haha, you mean Andy spotting me ? :pfft:

Cheers boss, I guess i just lift slowly, not very explosive so looks quite slow but I know I can still get a few more and keep going ! You're doing great bro, weighing like 20kg more than you kinda helps move a bit more weight if you hadn't guessed so you're doing awesome :nod:

You too man, have fun at RnV, make the most of all that cutting and training, get pissed off like 2 beers

Week 2 Day 4

Deadlift

Deadlift: 207.5x8

Stiff Leg Deadlift: 60x12, 3x100x12

Seated Leg Curls: 64x15, 71x15, 77x15, 84x12

Week 2 Day 5

Shoulders

DB Shoulder Press: 14x10, 18x10, 28x8, 32x8, 38x6, 38x9, 32x8, 32x8, 28x12, 28x12

Seated Side Raises: 12.5x10, 14x10, 18x8, 23x8, 28x6, 32x6, 23x8, 23x8, 18x20, 18x20

Face Pulls from High: 10x25, 12x20, 13x20, 14x15

Rear Delt Machine: 80x25, 90x20, 100x20, 110x20

Didn't make it on yesterday to log the workout as didnt have access to a computer and had quite a big night last night, you know what i mean :pfft: Good times !! Deadlifts went well, and didn't have the Cambered Bar to do Good Mornings with so just did Stiff Legs, the heat definitely gets to you and affects your work capacity, I'm always spent when I train over here and get tired as.. Shoulders today was good, always have good workouts hungover ! Made the most of the machines that were here that we don't have at Eastside which makes it interesting. Happy with results this week, next week will be mean, nice heavy week, still guna try smash double digits on Squats and Bench and get 8 on Deads again :nod:

[BeastBuilder]

Week 3 Day 1

Squats

Squat: 170x10

High Bar Squat (Max T.U.T): 4 sets of 25, 60kg

Hack Squat: 40x12, 80x10, 100x8, 110x6

Leg Extensions: 100 reps

Happy with Squats today, was way to hot for any hard out accessory work though ! Guna start doing just Quads on Squat day and doing Hammys on Deadlift day, so working into doing high volume High Bar Squats, will be expecting to feel rather sick but am going to grow these sprouts into tree trunks ! Will up the sets to about 20+, as I hit Chest and Shoulders with that sort of volume so why not my Quads ? And they're even more important in my opinion so I definitely need to put more effort into them ! :nod: Back session later on today and then back over the hill to Chch tomorrow, back to Eastside to smash some Bench !

[BeastBuilder]

Week 3 Day 2

Back,Traps and Bis

Wide Grip Pulldowns: 80x10, 88x10, 96x8, 96x8, 104x6, 96x8, 88x8, 88x8, 80x12, 80x12

Seated Row: 10x12, 12x10, 14x8, 15x8

Close Underhand Pulldowns: 72x12, 80x10, 88x8, 96x6

Rope Pullovers: 9x25, 11x20, 12x20, 13x20

Wide Machine Shrugs: 60x40, 90x35, 120x30, 132x30

Rope Curls: 10x20, 12x15, 14x12, 15x10

Preacher Curl Machine: 5x12, 5x10, 6x8, 7x6

Week 3 Day 3

Bench: 120x8

DB Bench: 35x12, 42.5x10, 50x8, 55x6

Incline DB Bench: 35x12, 40x10, 45x8, 50x5

Cable Flys: 24x25, 30x20, 33x15, 33x15

G Press: 17.5x12, 22.5x10, 25x8, 27.5x8

Reverse Grip Pressdowns: 42x15, 54x15, 66x15, 66x15

Back Session was over in Greymouth so I sorta fucked around on the different machines and the Pulldown felt so much harder than the one back here !! But good session either way, liking the Rope/Cable Pullovers, get a good contraction and just looks badass in the mirror with the Lats bulging :pfft:

Bench was alright, was rather tired and didn't have a spotter to hand out, was hoping for 10 but alright with 8, will just smash it next cycle !! Hit the accessories all good and got PBs on both DB benches, didn't do Decline Bench as had no handout but will be back into that next week, bring on 140 on Decline :nod:

Probly go in and do some high rep Tris this evening, they want to get thrashed !

[BeastBuilder]

Week 3 Day 4

Deadlifts

Deadlift: 217.5x6

Good Mornings: 60x12, 80x12, 100x12, 120x12, 140x12

GHR: Bwx12, +5kgx12, +10kgx12, +15kgx12

Leg Curls: 42x15, 48x15, 54x15, 60x10

Lifts felt pretty alright today, left a rep or two in the tank on deads, could have grinded but wanted to end it on a good note, still happy with it :nod: Good Mornings were pretty good, felt heavy as soon as I got under the bar but thought f*ck it and pushed on through to smash a PB, finally getting that 140 Feels like having Quads and Hammys on seperate days will be pretty good, good chance to get hyyyyooooggggeee :pfft: On a side note, found some more new stretch marks under my Arm, on the back of my Shoulder, on the Glutes :shifty: and down the back of my Hammys and Adductors, so feeling good about still growing !! Last workout of 2011 tomorrow, guna be a good Shoulder session with some Trap work thrown in, bring it on !!

[BeastBuilder]

Shoulders & Traps

DB Shoulder Press: 22.5x10, 27.5x10, 32.5x8, 35x8, 37.5x6, 40x10, 35x10, 35x10, 30x15, 30x15

Seated Side Raises: 20x10, 22.5x10, 25x8, 27.5x8, 30x6, 35x6, 27.5x8, 27.5x8, 22.5x15, 22.5x15

Seated Rear Raises: 15,35, 17.5x30, 20x25, 22.5x20, 25x20

Barbell Shrugs: 60x40, 100x30, 120x25, 140x20, 160x20

Wrapt with the 40s for a good 10 on DB Press, definitely a PB !! Hopefully this means the Shoulders will get a bit stronger and the Bench will come up, dreams are free i spose :pfft: Getting back into Shrugs definitely feels good, actually handling some weight this time unlike last session, be up to 200kg in the next few weeks I'd say, let's get Yoked !! Overall a good 1st cycle back into 5/3/1, deload next week so will take it pretty easy but still hit Back and Shoulders pretty hard ! Guna bring in the New Year in true style tonight, should be good fun but will be recovered and ready to train by Monday :nod:

[BeastBuilder]

Before I forget here is vid of yesterdays Deadlifts, I have to work on pausing to long in between reps, it seems to tire me out more than anything, should just power on through it !! :nod:

[Monarchking]

Great progress man. It must be awsum to train at a fucken decent gym with heaps of massive dudes that like to lift heavy shit!

Started a 5/3/1 myself, just done my first week and hope to get some good progress out of it.

[BeastBuilder]

Great progress man. It must be awsum to train at a fucken decent gym with heaps of massive dudes that like to lift heavy shit!

Started a 5/3/1 myself, just done my first week and hope to get some good progress out of it.

Haha, for sure bro, it definitely helps !! Jelly of the home gym set up you have though, I'd love to have that kinda gear at home :nod:

Good stuff bro, 5/3/1 is a great programme, being flexible and seeing what accessories work for you has helped me out immensely. And also just eating and letting the body grow when it wants to, not restricting calories or trying to stay under a certain weight or whatever, just get big and strong !!

And just have to say, take the deload weeks when they are scheduled, after your first cycle you may not feel like you need it or even after your second but still do it, even if you don't feel like it, otherwise you will feel like shit and it'll all catch up on you, still go hard on accessory stuff, just replace your main movements with something similar and just take it easy (eg Squats => Front Squats, Bench => Incline Bench etc)

[BeastBuilder]

Deload Week Day 1

Squats

High Bar Squats (Heels Raised): 4 sets of 20, 60kg

Hack Squat: 1ppsx10, 2ppsx10, 2.5ppsx8, 3ppsx8, 3.5ppsx6, 4ppsx6, 3ppsx8, 3ppsx8, 2.5ppsx10, 2.5ppsx10

Leg Press: 2ppsx50, 3ppsx40, 4ppsx30, 5ppsx20, 6ppsx10, 6ppsx10, 5ppsx20, 4ppsx30, 3ppsx40, 2ppsx50

Leg Extensions: 100 reps

So more Quad volume = Me not being able to walk for the next few days :pfft: Nah but srs good workout, took awhile because fucked around talking a bit but still liking the more sets on Quads, will definitely see how this goes and hopefully grow some Tree Trunks for Legs :nod: Time to try and catch Coach on Hack Squats (He does 7pps..) but may be awhile off, I'm working on it !! In tomorrow evening for Lats, Traps and Bis, guna be fun, let's go !!

[startinfromscratch]

bro i just caught up on your journal - another monster from the esb stable!

If your on the coast again flick me a p.m, will meet you at fat maxes and you can warm up with my maxes (srs.lol) miring dat strength bro.

heres a pic so you can recognise me:

[BeastBuilder]

Haha, cheers man, will hit you up next time I'm over ! I'll make sure I come over during a Deload week so we don't havta shift too many plates on and off the bar (not srs) :pfft:

Deload Week Day 2

Lats and Bis

Wide Grip Pull Ups: BWx10, BWx10, +5kgx8, +10kgx8, +15kgx6, +17.5kgx6, +10kgx8, +10kgx8, BWx12, BWx9

T-Bar Row: 60x12, 70x10, 85x8, 95x6

Close Underhand Pulldowns: 170x12, 190x10, 210x8, 220x8

Rope Pullovers: 130x25, 150x20, 160x15, 160x15

Alternating Cable Curls: 24x40, 30x30, 36x24, 42x20

Barbell Curls: 40x12, 45x10, 50x8, 55x6

Felt good to be able to still be able to do Pull Ups, haven't done them in awhile so thought might as well start out straight back into them with 10 sets :pfft: Gym was quiet as so was pretty low key session, no noise really, kinda creepy but was good to just be able to get on with it :nod: Deload Bench tomorrow, will still hit the volume hard, hopefully have a spotter tomorrow so will be able to go for some heavier Decline and Incline !

Just on a side note, measured the arms at work the other day cos I was bored, 18 inches !! f*ck Yes !! \:D/

[BeastBuilder]

Deload Week Day 3

Bench

Speed Bench: 9 sets of 3, 60kg+40kg chains wound all the way up

DB Bench: 37.5x12, 45x10, 50x8, 60x4

Incline DB Bench: 35x12, 40x10, 45x8, 50x7

Squeeze Press: 2.5sx35, 5sx30, 10sx25, 10sx25

G Press: 20x12, 25x7/15x10, 25x8/15x10, 27.5x8

Pressdowns: 110x25, 130x20, 150x15, 170x12

So decent session today even though it was hot as f*ck and had zero energy ! Guna smash those 60s for double digits in the near future :nod: Decided to try out something new, Squeeze Press, whata killer !! Felt it straight away in the Pecs, absolutely destroyed them !! I did it with the plates facing outwards, after my sets I had the genius idea of facing the plates inwards (not srs, no genius at all..) so as not to have anything to grip and to make it less surface area contact between plates so will try this next time, should make it even better, will probably struggle with just the 2.5s, will look like a bitch :pfft: Anyway feels good, guna have sore tits tomorrow !! Will probly head in for a Tricep session, feels like I need it and how else am I guna get those 19 inch arms !! :wink:

[tomleegolf]

Just on a side note, measured the arms at work the other day cos I was bored, 18 inches !! f*ck Yes !! \:D/

Beast! Getting swole!

[BeastBuilder]

Just on a side note, measured the arms at work the other day cos I was bored, 18 inches !! f*ck Yes !! \:D/

Beast! Getting swole!

Haha, Cheers man, I wish though !!

I'm a long way off considering myself big, swole, buff, huge, strong or any of that.. Plenty of work to be done !! :nod: :nod:

(Hence why there are no pictures of me floating around, only videos where I'm nicely covered up )

[BeastBuilder]

Deload Week Day 4

Triceps

So made up 400 reps in today's session.

Rope Pressdowns: 4 sets of 25, 100 reps

Cable Extensions: 6 sets of 20, 120 reps

Skull Crushers: 4 sets of 15, 60 reps

Pressdowns: 6 sets of 20, 120 reps

Good pump going today, felt good ! Rope Pressdowns were done with a short grip. Skull Crushers were done with a narrow grip and emphasis on keeping elbows facing straight and parallel. Lastly Pressdowns were done with the Tricep Bar, rotating through Close, Medium and Wide Grip for the 6 sets. Let's get these arms hyyyooooggggeee !! :pfft:

[BeastBuilder]

Deload Week Day 5

Deadlift

Trap-Bar Deadlift: 60x12, 100x10, 150x8, 170x6

Romainian Deadlift (On Deficit): 60x12, 80x12, 100x12, 120x12, 140x12

GHR: BWx12, +10kgx10, +15kgx8, +20kgx13

Leg Curls: 100 reps

[steak]

I can see why Doc has tucked you under his wing 8)

Yous gonna be a tank...like him :grin: