Building The Beast

[BeastBuilder]

Yesterday's session:

Chest

Bench: 132.5x10

Narrow Grip Bench: 100x10, 120x10, 140x7, 100x10

Incline DB Bench: 30x10, 40x10, 3 sets of 10 - 50kg

Dips: BWx15, 3 sets of 12 - +2chains

Pec Dec: 1ppsx15, 1.5ppsx15, 2ppsx15, 2.5ppsx10

So awesome session yesterday, couple big PBs, can feel those 4 plates just around the corner, thinking once I hit 3plates for 10 Narrow Grip 4plates should be there with normal grip. Was hammered for the rest of the session so took it easyish and didn't push it too hard, just big stretch and big pump !! Didn't actually try an 8th one on the Narrow Grip, just decided to call it at 7 to keep myself guessing, would have been hit and miss if I would have got another one, but I think I might have, I dunno !!

This mornings training:

Triceps

One Arm Pressdown Superset: 3 sets of 20/20/20 - 18kg

One Arm DB Extension: 5 sets of 20 - 10kg

Bar Pressdowns: 12 sets of 20 - 48kg

French Press/Band Pressdowns: 5 sets of 15/30 - 30kg/Green

Pumped up easy as this morning, must have been all the carbs I had last night haha. Feels good though, deloading this week so hopefully this is what all the sessions should feel like. Next cycle on 5/3/1 is going to be a big one so making the most of this deload and then hit it hard next time !!

[Kiwijuice]

The Kai Greene of esb :pfft:

Both have a love of grapefruit ?

Looking strong... whats your stats , height/weight/bf% ?

[BeastBuilder]

The Kai Greene of esb :pfft:

Both have a love of grapefruit ?

Looking strong... whats your stats , height/weight/bf% ?

Exactly it !! :pfft:

Umm unsure on the weight atm bro, weighing in this coming weekend, think I'm around 115ish.

Height is 5'11", 180-181cm around about haha.

Body Fat dunno, I just keep an eye on it visually, but from previous testing and knowing how I look at certain percentages etc I am about 18-20% i think.

I always think to myself I will take pics etc when I get big enough but then I never think I'm big enough

[BeastBuilder]

Lats and Biceps

Wide Grip Pulldowns: 5 sets of 10 - 200lbs

Close Underhand Pulldowns: 2 sets of 10 - 140lbs, 160x10, 2 sets of 10 - 180lbs

Straight Arm Pulldowns: 5 sets of 20 - 48kg

Cable Row: 5 sets of 12 - 72kg

Straight Bar Preachers: 5 sets of 12 - 35kg

Ez Bar 30's: 3 sets - 30kg

Nice easy session yesterday, deloading everything this week so feeling good even only 2 days in Just a stretch and squeeze session really, no big weights or big volume, chilled out. Just did Lats and Bis together and still didn't take very long, pumped up and left it at that. Come at me recovery !! :wink:

[tomsammce]

Getting massive for maitai. Bitches be mirin

GL tonight brah hope you get some forced ejections!

#Thickasfuckforsummer

Cheers bro, Friday night was fun enough, but last night was good, I rock up and the boys are already having fun with some guy on the ground behind a car with a knee in his face :pfft:

Tell us more

[BeastBuilder]

Tell us more

Lols.

I do security work on the weekends bro, and I park across the road from work and walk over and the boys have a guy on the ground already, wrist and arm all locked up and a knee in his face. All before 11pm. Stupid c*nt tried to swing at one the boys.

Beta phaggots..

Anyway yesterday's session:

Posterior Chain

Safety Squat Bar Box Squat: 215x1

Romanian Deadlift: 3 sets of 10 - 110kg

Band Good Mornings: 3 sets of 10 - Green

Back Extensions: 3 sets of 15 - BW

Easy session once again, keeping it simple, ready for another big cycle over the next 4 weeks !!

[BeastBuilder]

Delts

Seated Behind The Neck Press: 5 sets of 10 - 60kg

Bradford Press: 5 sets of 10 - 40kg

DB Front Raise: 5 sets of 20 - 12.5kg

Seated Side Raises: 5 sets of 20 - 15kg

Cable Side Raises: 5 sets of 15 - 18kg

Reverse Pec Dec: 5 sets of 20 - 1pps

Good session, did whole Pressing and Raises all in one session today so got a mad pump going, feelsgoodbrah.jpg. Going to start a cycle of Behind The Neck Press as our main movement, jump into 10x10 on it and slowly get heavier, ultimate goal would be 2 plates, if I got up to that I would be shocked haha. 1 plate felt easy today, so will start with 70kg next week and then adjust the reps accordingly if it gets too hard to keep up 10x10. Delts are feeling good though and felt nice to be able to do some volume since I knew they could handle it even on a deload.

[BeastBuilder]

Arms

Rope Pressdowns/DB Curls: 5 sets of 20/20 - 48kg/15kg

DB French Press/Lying Cable Curls: 3 sets of 20/20 - 20kg/30kg

Bike Rack Extensions/Straight Bar Preachers: 3 sets of 20/20 - 42kg/25kg

So yet another Arms day done and dusted, big pump, felt good, come at me 19 inches Still the weekend left of my deload and then back into week one next week, lets do it !!

[BeastBuilder]

Quads/Hams

Safety Squat Bar Squat: 140x5, 100x10

Hack Squat: 2ppsx10, 2 sets of 10 - 3pps

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

Walking Lunges: 2 sets of 2 lengths - 20kg

Reverse Hacks: 1ppsx10, 3 sets of 10 - 2pps

Good session today, still deloading, back into it next week. Got a decent pump today still and trying out having some Hammy stuff on this day too since I will be doing my usual Low Bar Squat anyway so wanting to develop the whole leg, not just Quads on this day. Will compensate for this with more Lower Back work on my Posterior Chain day. Counting out the lunges as I walked today, works out to be about 30 total, 15 down and 15 back, so still quite high reps, feels good though, I think my Legs will thank me for it in a couple months when I will start to see some growth out of them.

[BeastBuilder]

Chest

Incline Bench: 5 sets of 10 - 80kg

Narrow Grip Floor Press: 60x10, 80x10, 100x10, 100x10

Flat DB Bench: 20x10, 30x10, 30x10, 40x10, 40x10

Incline DB Flys: 3 sets of 10 - 17.5kg

Dips: 3 sets of 10 - BW

End of the Deload, back into it hard next week, even back into Pull Ups :pfft: Smash it, big PBs this cycle on everything, going to be a good time, come at me gains. Tried out Floor Press today as our down sets for Bench and Tricep dominant pressing, feels good, should be able to get pretty heavy on this bitch, 4 plate bench.. I can feel it coming..

[BeastBuilder]

Also btw update on bodyweight, weighed in today, 114.1kg so still up from where I was just not quite the 115kg I wanted End of the year I might get lucky !!

[southernsamurai]

Lying cable curls, wonder where you guys got that idea from :grin:

Heard everyone's doing weighted chins now too :pfft:

[BeastBuilder]

Lying cable curls, wonder where you guys got that idea from :grin:

Heard everyone's doing weighted chins now too :pfft:

We all obviously want arms like yours brah

Fucking ae, want big backs gotta put in the work ! But once the weight goes on there's no spotting involved, otherwise ya might as well just not use the weight ae bro :pfft:

[southernsamurai]

I want a strong core so maybe I should follow your diet brah :pfft: jk

If you can do chins at 115 that's good money, inb4 40kg chins

[tomsammce]

Good shit mate, we all love the biffo lol

[southernsamurai]

trololol your habits rubbing off on me brah

[BeastBuilder]

Lols, that's actually what I'm going for this cycle bro, did bodyweight this week, will hit 20kg next week easy and then will attempt 40kg

Come at me gains !!

Tom, You're one cheeky c*nt mate.. :pfft:

Monday's Session:

Triceps

Overhead DB Extension: 20x20, 30x10, 40x10, 3 sets of 10 - 50kg

Rope Pressdowns: 10 sets of 20 - 54kg

Bike Racks: 5 sets of 20 - 42kg

French Press/Band Pressdowns: 5 sets of 20/20 - 30kg/Blue

Good session, big pump, nice a light, just extra tricep work.

Tuesday's Session:

Lats/Bis

Wide Neutral Pull Ups: 4 sets of 10 - BW

Wide Neutral Pulldowns: 200x10, 220x10, 220x10, 240x10, 240x10

Behind The Neck Pull Ups: BWx8, BWx6, BWx6

Close Underhand Pulldowns: 2 sets of 10 - 160lbs

3 sets of 10 - 180lbs

Straight Arm Pulldowns: 48x20, 54x20, 3 sets of 20 - 60kg

Straight Bar Preachers: 3 sets of 10 - 35kg

2 sets of 10 - 40kg

Big morning session yesterday, had a 13 hour day at Security today with Cup Day being on so just did it all in the morning. Chins felt good, back got pumped to bits, so did the guns even just off 5 sets. Big stretches are the key to training I think, especially with Back movements, helps you figure out what it feels like to work the right muscle group.

[BeastBuilder]

Posterior Chain

Deadlift: 212.5x10

Romanian Deadlift: 180x6, 140x8, 100x10

Reverse Hypers: 1ppsx8, 2ppsx8, 3ppsx8, 4ppsx8, 1ppsx15

Back Extensions: 5 sets of 10 - BW

Roll Outs: 5 sets of 10 - BW

Good week one of Deads, felt easy, all the reps were quick too so looking foward to week three ! Guna aim high on Romanians too, hopefully give 5 plates a nudge for a few reps. Have changed the lay out slightly in that now doing the bit of Hammys work on Quad day so can make for a more Lower Back intensive Posterior Chain day, obviously can't isolate one from the other but targetting different aspects now. Chucking back in core work at the end, discovered a new hate for Roll Outs, when I was lighter a couple years ago used to be able to bang them out, tonight 5x10 was hard as, and sore !! Guna be fun carrying these on !!

[BeastBuilder]

A.M. Session

Front Delts

Behind The Neck Press: 7 sets of 10 - 60kg

3 sets of 10 - 70kg

Klokov Press: 4 sets of 10 - 40kg

1 sets of 10 - 50kg

DB Press: 25x10, 30x10, 30x10, 35x10, 35x10

Front Raise: 5 sets of 10 - 35kg

P.M. Session

Side and Rear Delts

Seated Side Raises: 10 sets of 10 - 22.5kg

Cable Side Raises: 5 sets of 15 - 18kg

Seated Rear Raises: 5 sets of 15 - 25kg

Reverse Pec Dec: 5 sets of 20 - 1pps

So my Delts are actually sore right around today, must have been a couple of refinements on a couple of movements and it was definitely changes for the better !! Pressing is feeling good, Delts are loving it, the volume is just right atm I think, starting to actually get some Side Delts now so it's easier to feel them working cos I actually have some there, same principles apply to all muscle groups I think :nod:

[Dr Squat]

Heard everyone's doing weighted chins now too :pfft:

Fucking ae, want big backs gotta put in the work ! But once the weight goes on there's no spotting involved, otherwise ya might as well just not use the weight ae bro :pfft:

Is weighted chins a new movement? There is another one I heard about too. Incline barbell press. Maybe there are more?

[BeastBuilder]

Heard everyone's doing weighted chins now too :pfft:

Fucking ae, want big backs gotta put in the work ! But once the weight goes on there's no spotting involved, otherwise ya might as well just not use the weight ae bro :pfft:

Is weighted chins a new movement? There is another one I heard about too. Incline barbell press. Maybe there are more?

You're one cheeky c*nt mate..

Arms

Rope Pressdowns/Barbell Curls: 5 sets of 20/15 - 48kg/40kg

Bike Racks/Lying Cable Curls: 5 sets of 20/20 - 42kg/36kg

Bar Pressdowns/DB Curls: 5 sets of 20/20 - 54kg/17.5kg

Good pump today, time to get massive !! Loving the volume on this day, feelsgoodbrah.avi

[BeastBuilder]

Legs

Squats: 170x10

High Bar Squats: 120x10

Hack Squats: 1ppsx10, 2ppsx10, 3ppsx10, 3ppsx10

Walking Lunges: 3 sets of 2 Lengths - 20kg

Reverse Hacks: 5 sets of 8 - 2pps

Good session today, Wolfpack was out in force, had a group of 8 training with us including 3 females, epic turn out Squats felt fine, bit shaking on a couple, been doing so much fucking standing and walking around with work this week at Cup Day etc so Legs were still feeling it a wee bit, should be fine by next week :nod: Rest of the session flew by, little rest, big legs, recipe for a good time !! Liking doing Hams on the same day, and the Lunges, makes the whole Leg pump up, weird feeling..

[BeastBuilder]

Chest/Tris

Bench: 122.5x10

Narrow Grip Floor Press: 60x10, 80x10, 100x10, 120x10

Flat DB Press: 25x10, 35x10, 45x10, 55x10, 55x10, 40x20

Dips: BWx10, +10kgx10, +20kgx10, +20kgx10

Incline DB Flys: 3 sets of 10 - 25kg

Mint session, big pump. Weights are feeling good, Floor Press has suprised me in that you can actually go reasonably heavy, will give 3 plates a nudge in Week Three and see how we go.

[Dr Squat]

Good work and nice progress. Reaping the benefits from the base you have built and are continuing to build. I don't think there are many raw lifters who train as hard as you. But you are smart and have a method. Attention to detail on smaller bodyparts (weak points) is something which I see as being a big part of your success.

[BeastBuilder]

Good work and nice progress. Reaping the benefits from the base you have built and are continuing to build. I don't think there are many raw lifters who train as hard as you. But you are smart and have a method. Attention to detail on smaller bodyparts (weak points) is something which I see as being a big part of your success.

Cheers bro, couldn't have done any of it without your guidance and advice. And if I have a bad day and get mad at myself you somehow calm me back down Gotta get shit done, not there to f*ck spiders as we say ! Have taught me so much about the training, nutrition and just life in general, couldn't have asked for a better mentor !! Both aiming higher than ever, next couple of years are going to be huge. Rest of the world better watch out for the combo from Eastside !!

Triceps

Overhead DB Extensions: 15x25, 30x15, 45x10, 50x10, 55x10, 55x10

Bar Pressdowns: 12 sets of 20 - 54kg

Bike Racks: 5 sets of 25 - 48kg

French Press/Band Pressdowns: 5 sets of 15/30 - 35kg/Blue

Easy session this morning, always feels good to get some blood into the Tris and elbows the day after a big Chest session. Think day is one of the reasons my Bench is taking off more than say my Squat or Dead, my Tris were probly not as strong as they should have been and have been bringing them up, in both size and strength.