Building The Beast

[BeastBuilder]

Triceps

Narrow Grip Bench: 10 sets of 10 - 90kg

French Press: 10 sets of 10 - 37kg

Rope Extensions: 4 sets of 25 - 36kg

Rope Pressdowns: 4 sets of 25 - 42kg

DC Stretching: 2 sets of 30secs each arm - 10kg

Dam son !! 400 reps later :pfft: All pumped up but tell us how ?.. Felt good, hopefully hit some decent numbers on the 10x10 on Narrow Grip and Close Grip on Arms day soon, next couple weeks, hit 110kg :nod: Tris were pretty tight after yesterday and Sundays session so hit them with some quick stretching, feelsgoodman.jpeg . Hitting Back and Bis today, plenty more volume to come !!

[BeastBuilder]

Back/Bis

Wide Neutral Pulldowns: 10 sets of 10 - 220

DB Row: 5 sets of 10 - 50kg

T-Bar Row: 60x10, 90x8, 115x3, 90x8, 70x10

Seated Row: 90x10, 106x8, 116x6, 106x8, 101x10

Behind The Neck Neutral Pulldowns: 5 sets of 10 - 150

Ez Bar Curls: 10 sets of 10 - 37kg

Wow the volume and keeping on going up weight thrashed me yesterday, back was sooo tired by the end of it !! We'll see how we go next week, dunno if I'll be going up on everything next week :pfft: Big Box Squat tonight, guna hit that 240 for a easy single and set up for 260 next week :nod: Plenty of heavy stuff for Posterior Chain tonight !!

[BeastBuilder]

Posterior Chain

Box Squat: 240x1

Romanian Deadlifts: 180x5, 160x6, 140x8, 140x8

Reverse Hypers: 5 sets of 8 - 3.5pps

Reverse Hacks: 5 sets of 8 - 3.5pps

Westside Ab Pulldowns: 30x15, 30x15, 36x15, 36x15, 36x15

So matched PB on Box Squats today, definitely going heavier next week ! Fucked up the sitting back and sat down real hard and paused for awhile at the bottom but still came up fine so definitely more room to improve there :nod: Extra volume on Romanians was a killer, and definitely fried the Posterior Chain by the end of the session !! Shoulders tomorrow, training early tomorrow as may have a security gig tomorrow night so may have to put all the gym work to good use and look intimidating :pfft:

[BeastBuilder]

Thursday's Session

Shoulders

Military Press: 10 sets of 10 - 70kg

DB Press: 2 sets of 10 - 37.5kg

3 sets of 10 - 35kg

Machine Press: 5 sets of 15 - 36kg

Seated Side Raises: 10 sets of 10 - 20kg

Seated Rear Raises: 5 sets of 12 - 15kg

Felt good but got pumped real quick, Shoulders were fucked by the time we got the second exercise, bring it on :pfft: Finally found the grove on Military Press I think, see how it goes next week but feels good as !! Continuing to improve despite the large volume which is cool, so we'll see how it goes :nod:

Today's Session

Arms

Close Grip Bench: 10 sets of 10 - 90kg

DB French Press: 5 sets of 10 - 20kg

Tri Bar Pressdowns: 5 sets of 20 - 54kg

Preacher Curls: 10 sets of 10 - 32kg

Concentration Curls: 5 sets of 10 - 12.5kg

Good pump going today, hitting different types of bench three times a week seems to be doing some good !! Would have never had any hope of hitting 90 for a few sets of 10 let alone 10 sets of 10 before this !! Definitely will bring the Bench up come comp time, come at me 160kg :nod: And come at me 20inch arms, I swear to god I get new stretch marks on my arms everytime we train :pfft:

[Phedder]

35 sets on shoulders, and then 30 sets on arms the next day :shock: Insane volume bro, keep it up :clap:

You going to be doing South Islands, or just training straight into nationals?

[BeastBuilder]

35 sets on shoulders, and then 30 sets on arms the next day :shock: Insane volume bro, keep it up :clap:

You going to be doing South Islands, or just training straight into nationals?

*35 sets on Arms :pfft:

Nah no South Islands for me bro, just straight through to Nationals, more time to get stronger !! :nod:

[BeastBuilder]

Quads

Safety Bar Squats: 140x5, 120x6, 100x8, 100x8

Hack Squats: 5 sets of 10 - 2.5pps

Leg Press/Leg Extensions: 5 sets of 5ppsx20/20

Quads are fucked.. Not guna be walking right for a couple days :pfft: Looking to build those tree trunks though, come at me 30 inches and a 250kg Squat !! :nod: Heading to check out the Christchurch Grand Prix this afternoon, looking foward to seeing some big dudes !! Should be a good show, never been to one before so can't wait to see some in shape Bodybuilders in real life, be a reality check for sure :pfft:

[BeastBuilder]

Chest

Bench with Chains: 160x3

Bench: 120x8, 120x8, 100x10, 100x10

Incline Bench: 5 sets of 10 - 95kg

Flat DB Bench: 10 sets of 10 - 35kg

Incline DB Fly: 5 sets of 10 - 20kg

Mean Bench session, definite PB on Bench, never handled that sorta weight before, felt good though, 140 and chains next week !! Also even with the reps, I've never done 120 for 8s before, and got 2 sets easy, even paused a couple just for the lols :pfft: Mint session, Chest is definitely feeling it today !! Bring on a big bench at Nats !! Tris today, 100kg for 10 sets of 10 on Narrow Grip, that will definitely be a PB too, used to struggle to just do even one lot of 10 on 100kg

[BeastBuilder]

Triceps

Narrow Grip Bench: 10 sets of 10 - 100kg

French Press: 5 sets of 10 - 42kg

G Press: 5 sets of 10 - 20kg

Rope Extensions: 4 sets of 25 - 36kg

Band Pressdowns: 5 sets of 30 - Green Band

Mint session yesterday !! The big 2 wheels on 10x10 was good, Tris got pumped as shit, as you can expect from 450 reps.. :pfft: All this extra work should bring the bench up though !! We'll see how it goes, conditioning is feeling good though, coming up from using so much volume !! Back and Bis today, another big session :nod:

[BeastBuilder]

Back and Bis

Wide Neutral Pulldowns: 10 sets of 10 - 230

DB Row: 5 sets of 10 - 55kg

T-Bar Row: 5 sets of 10 - 50kg

Seated Row: 2 sets of 10 - 96kg

3 sets of 10 - 84kg

Behind The Neck Neutral Pulldowns: 5 sets of 10 - 160

Ez Bar Curls: 10 sets of 10 - 39.5kg

Good session overall, 300 reps on Back and then 100 reps on Bis, none of it was very light either :pfft: Fair to say I was rather tired by the end of it all, big muscle group to work to say he least !! Went for more volume on everything today instead of doing heavy stuff on the Rows cos last week didn't work out so well, felt good this week so will carry on with next week :nod: Big Posterior Chain session tonight, big Box Squat and Romanian Deadlifts, bring it on !!

[BeastBuilder]

Posterior Chain

Box Squat: 260x1

Romanian Deadlifts: 200x5, 160x6, 160x6

Reverse Hypers: 5 sets of 12 - 2pps

Westside Ab Pulldowns: 30x15, 36x15, 36x15, 42x15, 42x15

Speed Deadlifts: 6 singles - 160kg

Yea Buddy !! Biggest Squat I've ever done, was real pleased getting this !! Go for a bit heavier next week, see how we go !! Romanians were good too, starting to get pretty heavy, can feel the Hammys and Lower Back growing already :pfft: Was fucked after those so gave the volume a bit of a rest so I'd be good for today, still feels like I got hit by a truck Hitting Shoulders hard again today, big volume, the weight may start to catch up on me soon and I'll have to cut the volume back but for the moment it's still full steam ahead :nod:

[BeastBuilder]

Thursday's Session:

Shoulders

Military Press: 10 sets of 10 - 75kg

DB Press: 2 sets of 10 - 37.5kg

3 sets of 10 - 35kg

Machine Press: 5 sets of 15 - 42kg

Seated Side Laterals: 10 sets of 10 - 22.5kg

Chest Support Rear Raises: 5 sets of 12 - 17.5kg

Was a pretty good session on Thursday, am going to sub out DB Press for Arnold Press next week and start back at basics with it cos the DB Press is going nowhere. We'll see how next week goes, guna try 80kg for 10x10, should be rather testing !! Definitely seems like there is a bit of growth coming through from all this volume so hopefully it equates to a bigger bench come comp time !! :nod:

Friday's Session

Close Grip Bench: 10 sets of 10 - 100kg

DB French Press: 5 sets of 10 - 22.5kg

Tri-Bar Pressdowns: 4 sets of 25 - 54kg

Cable Curls: 10 sets of 10 - 48kg

Concentration Curls: 5 sets of 12 - 15kg

Today's Session

Quads

Safety Bar Squat: 150x5, 130x6, 110x8, 100x10

Hack Squats: 5 sets of 10 - 3pps

Leg Press/Leg Extensions: 5 sets of 6ppsx20/20

Epic session, so pumped and fucked, just sat there for like 45 mins afterwards just chilling out, gotta go heavier next week :pfft: Quads are definitely coming up, should help my Powerlifting Squat and provide a bit of stability to bring about around 240kg next comp :pray: It's about time I squatted a decent amount, been fucking spiders for too long

[BeastBuilder]

Vid of the squats

Bar makes it awkward as f*ck haha, but it's a good change

Btw here's a vid of me benching 140kg from just before the comp in April, tomorrow I'm hitting that plus 40kg chains, locking out 180kg, feeling good, bring on 160kg next comp :nod:

[BeastBuilder]

What up team !! Havent posted in about a week ! Got caught up with the Flu and a Stomach Bug on Sunday and was out of comission for even getting out of bed for about 3 days and so took last week off as a deload to come back this week !!

The problem with getting sick and not eating is losing weight :pfft: Lost 3kg last week so time to eat big and put it back on and come in stronger than ever for comp !!

Back into it today, Tris session

Narrow Grip Bench: 10 sets of 10 - 90kg

Overhead DB Extensions: 5 sets of 10 - 45kg

G Press: 5 sets of 10 - 20kg

Rope Pressdowns: 5 sets of 20 - 42kg

Single Arm Band Pressdowns: 8 sets each arm of 20 - Red Band

Mean first session back, cut it back on weight a bit so I have somehwere to go over the next few weeks, wanna get 110kg for 10 sets of 10 sometime soon, that'd be nice :pfft: Overall felt good, much better than last week anyway haha, Back and Bis tomorrow, see if the endurance comes back quickish :pray:

[BeastBuilder]

Back and Bis

Wide Grip Pulldowns: 10 sets of 10 - 200

DB Row: 5 sets of 10 - 45kg

T-Bar Row: 5 sets of 10 - 50kg

Seated Row: 5 sets of 10 - 84kg

Behind The Neck Pulldowns: 5 sets of 10 - 60kg

Ez Bar Curls: 10 sets of 10 - 32kg

Wow, endurance is shot !! Was rooted after the first exercise and I didn't even go heavy !! Only took me a week to lose it so should only take me a week to get it back right ? :pfft: Should feel a lot better next week, just guna take it easy this week cos I'm actually guna get pretty sore this week too, like my Tris never get sore really and today they're fucked !! Posterior Chain tomorrow, starting out on Trap Bar Deads, guna start nice and light and hit big number in about 4 weeks, watch this space :nod:

[BeastBuilder]

So been pretty slack in posting, haven't had time really (that's my excuse anyway :pfft: )

Still been training hard since last post, had an average day on the Bench on Sunday, think it was a combo of not doing it for something like 3 weeks and losing 5kg while I was sick haha. I should have stopped a set before i did but the powerlifter in me got the better on me and I grinded out a double at what should have been an easy triple.. Oh well, this weekend will be better, guna smash 130+chains for a double or triple, see how we go, feeling way better now.

Going heavier on everything this week, feelsgoodman.jpeg, hit 285 on the Trap Bar so will attack 305 next week which would be real nice

Still got big Quads sessions on Saturdays with the Safety Squat Bar, will either equal my old PB of 150x5 or will go for 160x6 tomorrow, see how the warm up goes, but either way the Quads are growing, it's guna lead to a bigger Squat !! :nod:

Hit 100 for 10x10 on Narrow Grip Bench on Monday, so this coming Monday I'm tossing up between going for 105 or 110, watch this space :pfft:

[BeastBuilder]

Here's vid of Deadlift before I forget, be prepared for the 305 next week cos I ain't guna miss it !! :nod:

[BeastBuilder]

Friday's Session:

Arms

Close Incline H.S. Press: 10 sets of 10 - 3pps

Rope Pressdowns: 5 sets of 25 - 48kg

Rope Extensions: 5 sets of 25 - 36kg

Ez Bar Curls: 10 sets of 10 - 37kg

Close Ez Bar Curls: 10 sets of 10 - 27kg

One Arm Cable Preacher Curls: 5 sets of 15 - 18kg

So... Ah... Can you say Pump !! Arms were feeling pretty big haha, got told off numerous times for checking them out in the mirror, kept getting reminded I was a powerlifter and to stop posing :pfft: Should equal out to a big Bench come comp day !!

Saturday's Session:

Quads

Safety Squat Bar Squats: 150x5, 130x6, 110x8, 110x8

Hack Squat: 5 sets of 10 - 3.5pps

Leg Press/Leg Extensions: 10 sets of 4ppsx20/20

Walking has very much become a chore Quads were all pumped up, definitely getting bigger and stronger just still making up ground from having the week off sick and losing that 5kg, strength is basically back up to par with where it was, I'm still hovering around 106kg so guess I can't complain being lighter but same strength wise. The big test will be tomorrow on Bench, I always found that bodyweight has always had an effect on my bench so we'll see if the lack of mass will effect the numbers, come at me 130+Chains !!

[Phedder]

Good training bro :nod:

I'm still hovering around 106kg so guess I can't complain being lighter but same strength wise.

You better be eating big! That's far too close to 105kg for my liking :oops:

[BeastBuilder]

Chest

Bench with Chains: 170x1

Bench: 120x8, 120x8, 100x10, 100x10

Incline Bench: 5 sets of 10 - 90kg

Incline DB Bench: 10 sets of 10 - 35kg

DB Fly: 5 sets of 10 - 20kg

Much better than last week, still feel sub par on pressing exercises due to loss in bodyweight and recovering still so held myself back on Bench and got an easy single at 170, hit 180 next week, weight is finally getting up there !! Coach just had to make me feel bad, he hit an easy 120 for 10 sets of 10 on Incline the cheeky bastard !! Probly wasn't that easy but he made it look like a walk in the park

You better be eating big! That's far too close to 105kg for my liking :oops:

Haha, I know right !! If it comes to it I'm quite happy to lift in the 105s at Nats, I'm not too bothered about bodyweight till it effects my strength. It'll be fun if I come down into the 105s, give you someone to have some competition with brah !! :nod:

[BeastBuilder]

Once again, lazy me forgot to chuck up sessions this week.. :pfft:

Quick summary, hit 110kg for 10 sets of 10 on Narrow Grip Bench, found some new stretch marks coming through on my Lats so must be doing something right there haha. And then yesterday, tried 300kg on Trap Bar, had a new Trap Bar as the old one got stolen, but no excuses, missed it, still happy with the 285kg from last week :nod: Hit 170 for 5 on Good Mornings which was a definite PB.

This week I'm hitting Shoulders tonight, Arms tomorrow, real light Quads on Saturday and Bench on Sunday, as next week I am changing up my split to start prepping for comp, should hopefully see some big numbers coming through.

[Monarchking]

i seen the facebook status update. Did the trap bar never get returned?

lol @ a casual 170 bench with chains. Nice.

[BeastBuilder]

i seen the facebook status update. Did the trap bar never get returned?

lol @ a casual 170 bench with chains. Nice.

Not yet bro, still hoping for it to come back through the doors, haven't quite accepted the new one into the family yet :pfft:

Haha, Going 180 this weekend bro, see how it goes, if all goes well, shout hit about 160 at comp :nod:

[BeastBuilder]

So Thursday, hit Shoulders hard, 80kg for 10 sets of 10 on Military Press, happy as with that !! Easy as on Friday and Saturday with Arms and Quads, as I'm doing Squats on Monday for Comp Prep. Today I tried 180kg on Bench with Chains, just missed it, got to that sticky point just over halfway up, if it'd gone like another inch it would have gone up but oh well a miss is a miss Still happy with how close it was !!

Starting Comp Prep this next week, cutting down to 5 days a week and cutting back the volume on everything, will be more consistent with posting with the build up to comp, guna be big !!

Watch this space

[BeastBuilder]

Comp Prep Week One Day One

Squat

Squats: 2 sets of 5 - 180kg

Pause Squats: 3 sets of 5 - 80kg

Safety Squat Bar Squats: 5 sets of 10 - 80kg

Hack Squats: 5 sets of 10 - 2pps

Calf Raises: 5 sets of 8 - 2pps

So first session back at normal Squats and not sure what ended up more sore, my legs or my shoulder girdle, flexibility must have taken a beating after not having to do it for so long, should be good for next week though. Lots of different Squats yesterday, 2nd ever Calf session, dam they hurt, now I see why I never did them, get them strong they'll surely help with Squats though so we'll see !! Back session today, it'll be basically the same as what I had been doing, won't change it too much, may have to reduce volume a bit as my other training gets heavier but will address that when it comes down to it :nod: