Building The Beast

[Terrymundo]

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 !!

.

you guys are sooo cute. :kiss:

[BeastBuilder]

you guys are sooo cute. :kiss:

Keep your low-carb tomfoolery out of my journal or I shall use my mod powers to suspend you again you silly dolphin..

[BeastBuilder]

Tuesday's Sessions:

A.M.

Lats

Wide Neutral Pull Ups: 2 sets of 8 - +20kg

Wide Neutral Pulldowns: 200x10, 220x10, 240x10, +2chainsx10, +2chainsx10

Behind The Neck Pull Ups: 3 sets of 8 - BW

Close Underhand Pulldowns: 2 sets of 10 - 180lbs

3 sets of 10 - 200lbs

Straight Arm Pulldowns: 54x20, 4 sets of 20 - 60kg

P.M.

Biceps

Ez Bar Curls/Close Preachers: 10 sets of 10/10 - 35kg/29.5kg

Alternating DB Curls: 5 sets of 10 - 20kg

Cable Preachers: 5 sets of 15 - 18kg

Wednesday's Session

Posterior Chain

Deadlift: 225x9

Romanian Deadlift: 200x6

Reverse Hypers: 5 sets of 10 - 2pps

Back Extensions: 5 sets of 12 - BW

Roll Outs: 5 sets of 12 - BW

Overall good sessions over the past couple of days, next week is going to be fun, lots of heavy lifting !! Feeling stronger and bigger by the day so can't complain at all. Would generally have trained Front Delts this morning but went out for the with everyone last night for my birthday so we were all like f*ck it one big session in the afternoon

[BeastBuilder]

Delts

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

5 sets of 10 - 70kg, 80x8

DB Press: 2 sets of 10 - 30kg

2 sets of 10 - 35kg, 40x10

Front Raise: 5 sets of 10 - 40kg

Seated Side Raises: 10 sets of 10 - 25kg

Cable Side Raises: 3 sets of 15 - 18kg

2 sets of 10 - 24kg

Reverse Pec Dec: 2 sets of 20 - 1pps

3 sets of 15 - 1.5pps

Usually would be two session but bunched it in to one cos none of the boys could be fucked going in in the morning haha. Good pump, and awesome session though, feeling strong and actually getting somewhere with Delts and Traps. Arms this afternoon, should be good, big pump !! 20 inches come at me !!

[BeastBuilder]

Arms

Tri Bar Pressdowns/Barbell Curls: 5 sets of 20/20 - 54kg/30kg

Bike Racks/DB Curls: 5 sets of 20/20 - 48kg/20kg

DB French Press/Lying Cable Curls: 5 sets of 20/20 - 22.5kg/36kg

Good session, kept the pace up throughout, loving the high rep arm sessions, and the supersets are rediculous, come at me pump :pfft:

[BeastBuilder]

Legs

Squats: 180x10

High Bar Squats: 140x10

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

Walking Lunges: 2 sets of 2 lengths - 30kg

Reverse Hacks: 5 sets of 8 - 2.5pps

Leg Curls/Leg Extensions: 4 sets of 12/25 - 42kg/48kg

Mint session today, legs have to grow after this !! Next week is going to be fun, guna havta keep insanely tight to hit the 10 reps I want next week. Lunges killed me as always, upped the weight this week, my god, lucky tomorrow is Chest and everything is lying down Come at me big total !!

[Dr Squat]

Squats: 180x10

:shock:

That is good money.

[BeastBuilder]

Squats: 180x10

:shock:

That is good money.

Don't act suprised, you saw it

[BeastBuilder]

Chest

Bench: 130x10

Narrow Grip Floor Press: 60x10, 80x10, 100x10, 130x10

Flat DB Press: 20x10, 30x10, 40x10, 50x10, 60x10, 40x25

Dips: BWx10, +10kgx10, +20kgx10, +30kgx10

Incline DB Flys: 20x10, 3 sets of 10 - 30kg

Sweet session, real happy with the numbers on the pressing ! The 130kg on Flat was awesome, even paused the last one just to be a phaggot :pfft: The Floor Press was good too, felt just like the 120kg last week so happy with that, will take 3 plates for a spin next week but will stick to the programme on normal Bench and go for 137.5kg. DBs felt good, will do 60s again next week and make it easy and tidy so I'm certain I can do the 62-65s, just cos they are different DBs so are wider and have smaller handles so make it so much harder than just the 2.5kg-5kg jump that it should be !

[Terrymundo]

Good stuff Mr.Beast

tha sum heavy ma'phuckin weights right der. oh how you blossomed into a beautiful flower. Dolphin pod will be back tonight for a high five.

[BeastBuilder]

Good stuff Mr.Beast

tha sum heavy ma'phuckin weights right der. oh how you blossomed into a beautiful flower. Dolphin pod will be back tonight for a high five.

Missed out on my high five....

Triceps & Conditioning

One Arm DB Extension: 2 sets of 25 - 10kg

2 sets of 20 - 12.5kg

2 sets of 20 - 15kg

1 set of 20 - 17.5kg

Tri-Bar Pressdowns: 10 sets of 25 - 60kg

Bike Racks: 5 sets of 20 - 54kg

DB Kickbacks: 5 sets of 25 - 8kg

Prowler Pushes: 5 sets of 60m - 2 plates

Omfg... Triceps was sweet, no problems there, good pump ! Conditioning... What. The. f*ck. I don't even... It was a strange feeling, legs were pumped to bits but a pump I haven't had before, what I had thought looked reasonably easy was anything but, after the first 2 sets I was fucked and it just went downhill Only took 10-15 mins between the 3 of us and I had to lie down for about 20 afterwards ! Will keep it in there on Monday evenings though, even when do Tris in the mornings, so fucked now I'm guna sleep like a baby and wake up to some Upper Back training, come at me Pull Ups !! :wink:

[BeastBuilder]

Lats

Wide Neutral Pull Ups: +40kgx2... , BWx10, BWx10

Wide Neutral Pulldowns: 220x10, 240x10, +2chainsx10, +3chainsx10, x10

Behind The Neck Pull Ups: 3 sets of 8 - BW, 140lbsx10

Close Underhand Pulldowns: 180x10, 200x10, 3 sets of 10 - 220lbs

Straight Arm Pulldowns: 54x20, 2 sets of 20 - 60kg, 2 sets of 20 - 66kg

Sooo turns out 40kg is a whole lot heavier then 30kg God dam that was heavy, got 2 and was like f*ck this haha. Did couple sets of bodyweight, just focusing on squeezing my Lats to make me feel better Everything else was good, Back ended up pumped to bits, gotta get a big back to make up for the wide waist

[BeastBuilder]

Biceps

Ez Bar Curls: 20x15, 20x15, 30x15, 40x15, 50x10, 60x10, 50x10, 40x15, 40x15, 40x15

Close Grip Ez Bar Curls: 5 sets of 20 - 27kg

One Arm Cable Preachers: 3 sets of 15 - 18kg

Easy session last night, good pump, bit heavier than usual but felt good. Looking forward to Deadlifts tonight, guna be fun !!

[BeastBuilder]

Posterior Chain

Deadlift: 237.5x6

Romanian Deadlift: 220x6

Reverse Hyper: 5 sets of 8 - 2.5pps

Back Extension: 5 sets of 20 - BW

Roll Outs: 5 sets of 15 - BW

So felt slow and headachey before the workout even started today, warm ups felt heavier than they should have so went into the top set with some doubt in my head. Showed through by only getting 6 reps. Bad day today, will have to come back harder next time. All together still a PB and still getting stronger so can't complain too much, just had bigger expectations. Delts in the morning, looking foward to this !!

[BeastBuilder]

Front Delts

Seated Behind The Neck Press: 3 sets of 10 - 60kg

4 sets of 10 - 70kg

3 sets of 10 - 80kg

Klokov Press: 3 sets of 10 - 40kg

2 sets of 10 - 50kg

DB Press: 30x10, 2 sets of 10 - 35kg

2 sets of 10 - 40kg

Front Raise: 40x10, 4 sets of 10 - 50kg

Good session today, getting stronger on all the Delt pressing we are doing atm, mean must be doing something right. Since we have been doing Klokov Press with more of a constant tension style, did it today properly with lock out and pause at the bottom so pressing from a dead start. Delts were gassed ! Big bench here I come !!

[BeastBuilder]

Side and Rear Delts

Seated Side Raises: 10 sets of 10 - 27.5kg

Cable Side Raises: 2 sets of 15 - 18kg

2 sets of 12 - 24kg

12x30

Face Pulls: 5 sets of 30 - Green Band

Reverse Pec Dec: 5 sets of 15 - 1.5pps

Wide Grip High Row: 3 sets of 20 - 48kg

Good session yesterday afternoon, big pump in the Delts, definitely feeling good about the Shoulder training atm. Watching some Dorian Yates yesterday and saw some of his exercises for Rear Delts/Traps/Rhomboids etc and he loves the Wide Grip High Row, and not guna lie as soon as I started doing it I loved it too, epic feeling across the whole upper back and rear delts, will do it more in depth next week just tried it out this week.

[BeastBuilder]

So went in yesterday, planned on doing Arms, all the betas were mirin gains and wanted to discuss the best protocol to dose their creatine at so got very little done, basicall fucked around, few Pressdowns, Curls, Extensions etc, nothing structured, just got a pump on for work last night

Big Legs session today, if I don't post tonight don't be surprised, I may have died.. :wink:

[southernsamurai]

Creatine

Seems like numbers are going up well!

[BeastBuilder]

You know bro, proper creatine that goes in your socks pre workout then you havta smother yourself in fish oil intra workout to optimise gains..

[BeastBuilder]

Legs

Squats: 190x10

High Bar Squats: 160x6

Walking Lunges: 3 sets of 2 lengths - 20kg

Reverse Hacks: 3 sets of 8 - 2pps

Leg Extension: 42x100

Leg Curl: 30x50

f*ck me..... So really happy with the numbers today, I'm just so gone !! Definite PB today, by a lot as well haha. Had to take the rest of the session quite cruisy cos I was not going to be doing much else. High Bar could have kept going to 10 but would have been back rounding it up and not hitting the Quads optimally so no point carrying on with bad form. Epic cycle of 5/3/1 it has been, going to finish it off with a big Bench tomorrow then can't wait for the deload, going to do absolutely nothing !!

[I Declare War]

Legs

Squats: 190x10

High Bar Squats: 160x6

Walking Lunges: 3 sets of 2 lengths - 20kg

Reverse Hacks: 3 sets of 8 - 2pps

Leg Extension: 42x100

Leg Curl: 30x50

f*ck me..... So really happy with the numbers today, I'm just so gone !! Definite PB today, by a lot as well haha. Had to take the rest of the session quite cruisy cos I was not going to be doing much else. High Bar could have kept going to 10 but would have been back rounding it up and not hitting the Quads optimally so no point carrying on with bad form. Epic cycle of 5/3/1 it has been, going to finish it off with a big Bench tomorrow then can't wait for the deload, going to do absolutely nothing !!

:shock: good going on the squats!

[BeastBuilder]

Cheers bro, was gassed and thought I was done by 5 but had 10 in my head and had Coach yelling at me so kept going somehow

Was fucked for the rest of the session though !!

[BeastBuilder]

Chest

Bench: 137.5x10

Narrow Grip Floor Press: 80x10, 100x10, 120x10, 140x5

Flat DB Press: 20x10, 30x10, 40x10, 50x10, 60x10, 40x30

Pec Dec: 1ppsx15, 1.5ppsx15, 1.5ppsx15

Pleased with how the session went yesterday, it was rediculously hot so my endurance was pretty shot.. Bench felt good though, definitely not failure still which is a nice sign. Floor Press, by the time I got to the top heavy set was fucked, still happy with 5, was a reasonable 5 so still handling the heavy weights comfortably now. Mint session to end a 4th cycle of 5/3/1 on, just deload to go now this week, been looking forward to it !!

Ended up with some big PBs to finish up with, overall now numbers are sitting at:

Squats: 190kgx10

Bench: 137.5kgx10

Deadlift: 237.5kgx6

Dont know bodyweight as of yet, will weigh myself at the end of this week, hoping for around 115-116, but will see when the time comes.

[jimmybro1]

Ended up with some big PBs to finish up with, overall now numbers are sitting at:

Squats: 190kgx10

Bench: 137.5kgx10

Deadlift: 237.5kgx6

Dont know bodyweight as of yet, will weigh myself at the end of this week, hoping for around 115-116, but will see when the time comes.

Solid lifts mate! :clap:

Whats you 1 RM on the squat, bench and deads must be insane!

[BeastBuilder]

Thanks bro !

Haha, that's the aim, I'm keeping myself busy wondering what i might be able to hit, will have to wait till comp next April to find out though !! Get in a few more 5/3/1 cycles before then :nod: