Building The Beast

[mike27]

What ya eating these days??

whats a normal days worth of food look like?

[BeastBuilder]

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

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

Haha, cheers man, i wish !!

I'm just learning as much as I can from him, I'm still definitely a beginner though and have heaps to improve on and learn. Plenty of weight to pack on too :pfft:

What ya eating these days??

whats a normal days worth of food look like?

Um I'm not too strict on diet to be honest bro, like I quite often go out with the boys and get a feed and on the weekends when we're out etc any nutrition knowledge goes out the window

But on a day where I'm organised I usually hit this sorta food plan

Oats with Banana and Mandarin, and Cinnamon sprinkle

Protein Shake

Chicken with Mayo and Potatoes

Almonds and Milk

Pre Workout: Protein Shake with Dextrose and Creatine

Post Workout: Same as Pre Workout

Tuna and Rice with Sweet Chilli Sauce

Eggs and Milk

That's a basic day man, not too complicated, i just eat every 2.5 hours, make sure I have some decent level of Protein at each meal and either have Fats or Carbs, don't usually mix, cept obviously when there's takeaways involved A personal favourite of mine is from Ricc Mall at Kebab Land, Large Chicken and Chips, with extra meat, goes down a treat !!

[bar-belle]

But on a day where I'm organised I usually hit this sorta food plan

Oats with Banana and Mandarin, and Cinnamon sprinkle

Protein Shake

Chicken with Mayo and Potatoes

Almonds and Milk

Pre Workout: Protein Shake with Dextrose and Creatine

Post Workout: Same as Pre Workout

Tuna and Rice with Sweet Chilli Sauce

Eggs and Milk

That's a basic day man, not too complicated, i just eat every 2.5 hours, make sure I have some decent level of Protein at each meal and either have Fats or Carbs, don't usually mix

thats 1/2 the battle won right there mate...keep on smashin it :nod:

[BeastBuilder]

But on a day where I'm organised I usually hit this sorta food plan

Oats with Banana and Mandarin, and Cinnamon sprinkle

Protein Shake

Chicken with Mayo and Potatoes

Almonds and Milk

Pre Workout: Protein Shake with Dextrose and Creatine

Post Workout: Same as Pre Workout

Tuna and Rice with Sweet Chilli Sauce

Eggs and Milk

That's a basic day man, not too complicated, i just eat every 2.5 hours, make sure I have some decent level of Protein at each meal and either have Fats or Carbs, don't usually mix

thats 1/2 the battle won right there mate...keep on smashin it :nod:

Cheers mate, I assuming it's Steak just logged onto the wrong account

I plan on sorting out my diet a lot more this year actually, hitting more Protein, more organised meals, counting macros and calories, much more consistent etc, will see where it takes me :nod:

[mike27]

cool cheers

Strong lifts!! :twisted:

ill be in at ESBB on 13th 5pm with Jenn, doing a session with craig on technique for comp lifts etc

me and jen training for april 21st 3 lift, but also keen on doing the feb club lift also

[BeastBuilder]

cool cheers

Strong lifts!! :twisted:

ill be in at ESBB on 13th 5pm with Jenn, doing a session with craig on technique for comp lifts etc

me and jen training for april 21st 3 lift, but also keen on doing the feb club lift also

Haha, thanks man, plenty of improving to be done !!

All good, you'll catch my deadlift session then, it's actually one of the known causes of the earthquakes down here so watch out :pfft:

Good stuff, having the goals of comps in mind definitely makes your training take a turn for the better, getting a taste at the Push/Pull in Feb will be a great start !

[Monarchking]

cool cheers

Strong lifts!! :twisted:

ill be in at ESBB on 13th 5pm with Jenn, doing a session with craig on technique for comp lifts etc

me and jen training for april 21st 3 lift, but also keen on doing the feb club lift also

Haha, thanks man, plenty of improving to be done !!

All good, you'll catch my deadlift session then, it's actually one of the known causes of the earthquakes down here so watch out :pfft:

Good stuff, having the goals of comps in mind definitely makes your training take a turn for the better, getting a taste at the Push/Pull in Feb will be a great start !

where u deadlifting at 1:30 this morning? I dnt live in chch but fucken sure there was an earthquake.

[BeastBuilder]

cool cheers

Strong lifts!! :twisted:

ill be in at ESBB on 13th 5pm with Jenn, doing a session with craig on technique for comp lifts etc

me and jen training for april 21st 3 lift, but also keen on doing the feb club lift also

Haha, thanks man, plenty of improving to be done !!

All good, you'll catch my deadlift session then, it's actually one of the known causes of the earthquakes down here so watch out :pfft:

Good stuff, having the goals of comps in mind definitely makes your training take a turn for the better, getting a taste at the Push/Pull in Feb will be a great start !

where u deadlifting at 1:30 this morning? I dnt live in chch but fucken sure there was an earthquake.

Nah bro, that must have been Coach getting back into it, his Deads shake the whole country :nod:

[BeastBuilder]

Deload Week Day 6

Shoulders & Traps

DB Shoulder Press: 25x10, 30x10, 35x8, 37.5x8, 40x6, 45x6, 37.5x8, 37.5x8, 32.5x15, 32.5x15

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

Seated Rear Raises: 15x40, 17x5x35, 20x30, 22.5x25, 25x25

Barbell Shrugs: 60x50, 100x40, 140x30, 160x20, 180x15

Mint session today, may have gone longer than expected but otherwise it was all good, got to see like the whole crew, I'll havta make it a habit of going in earlier on Saturday mornings now Really happy to get the 45s on Shoulder Press, going to keep milking DBs for all I can but once progress slows and I end up back at Barbell Press I'm hoping it will transfer over and end up helping the Bench Press :pray: :pray: Shoulders are definitely loving the volume though, getting bigger and fuller, same with Traps, loving having the work put in, they are definitely feeling it !!

Back into another cycle of 5/3/1 next week, time to smash it !! :nod:

[BeastBuilder]

Week 1 Day 1

Squat

Squats: 157.5x13

Hack Squats: 1ppsx10, 2ppsx10, 3ppsx8, 3.5ppsx8, 4ppsx6, 4.5ppsx8, 3.5ppsx8, 3.5ppsx8, 2.5ppsx15, 2.5ppsx15

Leg Press: 2ppsx50, 3ppsx40, 4ppsx30, 5ppsx20, 6ppsx10, 7ppsx15, 5ppsx25, 4ppsx35, 3ppsx45, 2ppsx55

Leg Extensions: 4 sets of 25

Overall decent session today, was too bloody hot though !! Squats I should have gone for 15, had it in there but oh well, next week will smash it :nod: Hacks and Leg Press were fun, Quads were loving it, had a couple veins popping out which is unusual as I would not consider myself lean but either way it was intredasting.. :pfft: Guna get these to be tree trunks in no time, bitches be mirin. Back and Bis tomorrow, will be a later session but I'll still check in :nod:

[BeastBuilder]

Here's Vid of Squats, Coach can't count, it was 13

But yea definitely had 15 in there, oh well we'll see how next week goes !!

[Monarchking]

nice work man, the heat makes shit fucken hard aye.

[IamaFish]

Guna get these to be tree trunks in no time, bitches be mirin.

Punga stumps bro :nod:

[BeastBuilder]

Yea bro, makes sessions take forever too cos you end up having more rest.. :roll:

Haha, I'll work up to that mate !! Gotta get them past shrubs first :pfft:

Week 1 Day 2

Lats and Bis

Wide Pull Ups: BWx10, BWx10, +5kgx8, +10kgx8, +15kgx6, +20kgx6, +10kgx8, +5kgx8, BWx8, BWx10

Bent Over Rows: 60x15, 80x12, 90x10, 100x8

DB Row: 35x15, 40x15, 45x12, 50x12

Rope Pullovers: 42x20, 48x15, 54x12, 54x12

Concentration Curls: 15x12, 17.5x10, 20x8, 22.5x6

Drag Curls: 20x15, 25x12, 30x10, 35x8

Felt a little tired and out of energy today but managed to put together a good session ! Lats were definitely feeling it, guna be sore as hell tomorrow :nod: Tried out Drag Curls for the Gunz today, have seen them done a few times and liked the look of them, let me tell you if you haven't done these you are missing out ! These are awesome, felt it in the muscle straight away and you don't even need much weight, eliminates cheating and gets a mean pump going !! Bench tomorrow, let's hit it

[BeastBuilder]

Week 1 Day 3

Bench:

Bench Press: 110x15

Incline Bench: 60x10, 80x10, 90x8, 100x8, 110x6, 110x6, 100x8, 100x8, 90x10, 90x10

Decline Bench: 80x10, 90x10, 100x8, 110x8, 120x5, 120x6, 100x8, 100x8, 90x12, 90x12

Incline Cable Flys: 18x20, 24x12, 24x12, 24x12

Skull Crushers: 27x12, 37x10, 47x8, 57x4+2

G Press: 17.5x15, 20x12, 22.5x10, 25x8

Good session today but was still too dam hot !! Happy with how bench went, now if only that translated to a higher 1rm :-s Smashed the volume today, back to the good old basics of Incline and Decline. Heavy Triceps today and will probly go in tomorrow to do some high rep Triceps, get these motherfuckers growing !! Anyway watch this space ! :nod:

[mike27]

hey,

you on the 'power building'? got a link to the split/template pls?

might have a look into it... ill see what Craig has to say tommorow, as I was going to rip into sheiko starting on monday

[BeastBuilder]

hey,

you on the 'power building'? got a link to the split/template pls?

might have a look into it... ill see what Craig has to say tommorow, as I was going to rip into sheiko starting on monday

I sorta just make it up as I go bro, no set template as such :shifty:

Craig will definitely recommend you hit the same sort of thing, it's basically just getting strong on Bench, Squat and Dead and then hitting Bodybuilding type stuff to improve weak points and overall physique.

Basically i do it like this:

Monday - Squats and Quads

Tuesday - Lats and Bis

Wednesday - Bench, Chest and Tris

Thursday - Rest (Can have an Arms workout here)

Friday - Deadlifts and Posterior Chain

Saturday - Shoulders and Traps

Sunday - Rest

For Squats, Bench and Deadlift run something like 5x5, 5/3/1, Max Effort etc and then just high volume stuff for everything else. have a talk to Craig about and he'll see where you're lifts are at and what would be best to run with your goals you have in mind for comps, weight gain etc.

[mike27]

thanks and will do

split looks good!

[BeastBuilder]

So everyone can stop panicking, I haven't run away :pfft:

Just shifted into new flat and the internet guys fucked around and haven't had access for like a week, so obviously haven't caught up on things here for awhile !

Training is still going well, cbf typing out all my session from the last week but will give yaz some key numbers that were hit during the past week:

Deads on 14/01: 200x12

Squats on 16/01: 167.5x10

Bench on 18/01: 115x11

Deads on 20/01: 210x10

Still hitting big volume on accessory movements, and still hitting PBs on the majority of them (5ppsx5 Hack Squat, 50kgx8 Incline DBs, 140kg Good Mornings, 100kgx6 T-Bar Row etc)

Putting on a little size lately, bodyweight sitting about 102kg in the mornings so 2kg up from comp in December, 2kg is nothing really, could drop that in a day just by watching water intake etc so still feeling good with numbers going up, muscle coming on :nod:

Still hitting the food and water hard, got a new 4L drink bottle so hitting around 8-10L+ of water a day. Food is getting shovelled down, back to basics really now, chicken, tuna, eggs, rice, oats, shakes etc.

Anyway did Shoulders today, nothing to special, am trying out Behind The Neck Smith Press as my main movement, Cables for Side and Rear Raises then some high volume, heavy shrugs to finish it off.

Will be back into posting next week, 1+ week for 5/3/1 so will be hitting the heavy weights, time to get huge !! :pfft:

[BeastBuilder]

Here's a couple vids from the last week too

Bench from Wednesday:

Deadlifts from yesterday:

[mike27]

solid deads on the 531!!! :twisted:

[BeastBuilder]

Week 3 Day 1

Squat

Squat: 175x5..

Hack Squat: 1ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 4.5ppsx6, 5ppsx8, 4ppsx8, 4ppsx8, 3.5ppsx12, 3.5ppsx12

Leg Press: 2ppsx55, 3ppsx45, 4ppsx35, 5ppsx25, 6ppsx15, 7ppsx20, 5ppsx30, 4ppsx40, 3ppsx50, 2ppsx60

Leg Extensions: 4 sets of 25

Felt really average on Squats today.. I think it was a combination of things but hit obstacles and move on :nod: Hack Squats were good, smashed them, 5.5pps next week easy !! Leg Press killed the quads as always, so close to throwing up today and probly would have if i had been able to walk outside

[bang_bang]

Gutted bout the squats, maybe u didn't eat enough eggs today bro looks like you made up for it with a lil bit of volume though :shock: :shock: :shock:

[BeastBuilder]

So had a hard week this week..

Just scraping through on my main lifts, numbers weren't very impressive at all, and am now starting to fall apart..

Elbow tendinitis in my distal bicep tendon and distal long head of the tricep tendon on my left arm, and slight bursitis in my right shoulder with residual pain down the nerve :shock:

Plus a little neural fatigue lead to less than stellar performances with the heavy weights

Believe this is just built up over time, pushing it too hard for too long and am now paying the price

No worries though, just time for a change in plans, having a real deload this week for once :pfft:

Thinking about changing up the rep scheme on the big lifts, Coach had quite a nice idea that I think could work which is hitting a set number of reps with the same percentages as 5/3/1, just so I'm not hitting 15 reps on Squats and Deads and then pushing it hard on accessories. Something like 8/5/3 sounded like some good numbers, and realistic too, would also keep me much closer to maximal weights so peaking for comps wouldn't be such a shock to the system like it was last time !

Anyway time to change things up I think, will talk with Coach this week and see what he thinks, may even have to put in Box Squats, Good Mornings, Incline Bench, Bench with Chains etc as main lifts, just to change things up see how it goes, will keep you posted on the happenings, if you're looking for a new training approach watch this space for some ideas ! :nod:

[BeastBuilder]

Back into it this week :nod:

Squats

Box Squats: 140x5

Hack Squats: 1ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 4.5ppsx6, 4.5ppsx6, 3.5ppsx8, 3.5ppsx8, 3ppsx10, 3ppsx10

Leg Press: 10 sets of 10, 4pps

Leg Extensions: 4 sets of 25

So getting back into it this week, have made Box Squats main movement on Squat day, just to keep the posterior chain strong in a squatting movement pattern but to equally give the shoulders and elbows a rest, am using the giant cambered bar, feels very comfortable. On Hacks and Leg Press I have changed the movement slightly by bring my feet further down the plate closer to my body and allowing my heels to raise off the plate so that I get a full stretch at the bottom of the movement, can definitely feel the difference !! May sacrifice a little weight for awhile but will gain much more in the Quad development area I believe :nod: Feeling much better than last week, was so keen to get into the gym today, tomorrow will be even better, Lats and Bis, bring it on !! :pfft: