Building The Beast

[bang_bang]

Wff/nabba comp is in may not april brah.

And I'm srsly mad your bench has overtaken my squat again

[BeastBuilder]

Wff/nabba comp is in may not april brah.

And I'm srsly mad your bench has overtaken my squat again

Oh real phew, means I can put off my diet for another couple of months, I'm almost ready to get on stage now, will probly go for a 8 week prep just to make sure the finishing touches are good, dunno what there 16-20 week prep guys are on about.. They must be fat as f*ck..

Hahahaha, sorry bro, you set out the challenge it had to be done :pfft:

[BeastBuilder]

Did some conditioning tonight, Deload week so kept the parameters the same as last week.

5 lots of 60m, 2 plates loaded on.

Felt better than last week, wasn't as fucked so must be getting fitter already !! Will do an extra set next week so watch out, come at me gains

[BeastBuilder]

Lats

Straight Arm Pulldowns: Sets of 20 down the stack from halfway to full stack

Wide Neutral Pulldowns: Sets of 15 down the stack from halfway to full stack jumping 2 plates at a time

T-Bar Row: 1 platex20, 2 platesx20, 3 platesx20

DB Row: 30x20, 35x20, 40x20, 45x20

So good session this morning, kept it light and the reps higher. Good pump, nothing too taxing was just hot as so felt fucked, will be fresh as for next week ! Getting more stretch marks every week on my Lats haha.

Off the Lats topic, I measured my calves last night have put an inch on them in the last couple months with no direct training, so screw you calf raises, I just want a big Squat !!

Arms are comfortably over 19 inches now, Bench is loving it !!

Anyway back in for work and biceps tonight, time to f*ck some shit up !! In a deloading way of course :pfft:

[BeastBuilder]

Been a pretty uneventful training week obviously with it being a Deload week and all. Just been doing a lot less weight on things and less volume on some others, keeping the reps higher, just getting some blood flowing etc.

Will feel good for the next couple weeks training before taking about a week and half off over Christmas and New Years, been a tough few training cycles so I think some time actually completely out of the gym will do some good, come back feeling stronger than ever ready for the 5/3/1 monster again !!

[BeastBuilder]

Hit some Arms yesterday, nothing too flash, just Curls, Pressdowns, Extensions etc. I swear to god if these fuckers aren't 20 Inches pumped I will hurt someone haha. 19 1/4 cold now, and they feel fucking huge when they pump up but have never measured when pumped cos I feel like it's cheating :pfft:

Just guna havta get 20 cold..

[BeastBuilder]

Over the weekend finished up the deload, hti some Legs on Saturday and Chest yesterday. Legs was light as f*ck cos I have found that a big Leg session fucks me up, so deloaded this a lot !! Chest yesterday kinda counted as a week one for a couple movements, back onto Narrow Grip with Chains as my secondary press, guna be good !! Did 80kg for a few sets on Incline then jumped on Narrow Grip and did 100+chains for easy 10, guna be big numbers in a couple weeks !!

Anyway started the week off right with a Tricep session this morning, 1,000 reps done easy, well not easy, very painful pump but loved it !! Superset of 5 exercises, 20 reps each, 10 sets of the superset..

Did some conditioning tonight, hit up the Prowler again, although this time added in an extra set which along with the extra hot weather made for a fucking hard time !! Totaled up 360m in today's session.

Back into Pull Ups tomorrow, back into doing more Rows as well, some T-Bar and some High rep DB Rows, will be a good session !!

[BeastBuilder]

Tuesday's Sessions

Hit Lats in the morning, some big volume going on. Warmed up then couple sets of BW Pull Ups, 15 reps on each set. Then some Behind The Neck, 8 reps on each. Pulldowns, T-Bar Rows, DB Rows and Straight Arm Pulldowns made up the rest of the workout, plenty of stretch and squeeze, Lats are fucked today, cramped up yesterday bad, love it though !!

Biceps last night, volume again, hit 10x10 on a superset of Ez Bar Curls and Close Grip Preachers, big pump. Did some Reverse Curls for the first time in ages, sets of 15, Forearms pumped up after this too, then some DB Preachers to finish and was time to call it a day.

Today is Deadlifts, training with the Pack tonight, guna be a good Week One, haven't checked weight wise but 10 reps is a must, may go back to doing Good Mornings as the secondary movement cos kinda maxed out on Romanians last cycle with 220 for 6.

Keep you posted !!

[BeastBuilder]

Ps. Weighed in on the weekend as it was the end of my deload........

116.9kg Brahs !!!

Feels good to break that 115kg barrier, onto 120kg :pfft:

[BeastBuilder]

Posterior Chain

Deadlift: 215x10

Good Morning: 140x6, 100x8, 60x10

GHR: 2 sets of 8 - BW

3 sets of 8 - +10kg

Back Extension: 5 sets of 12 - +25kg

Rollouts/Leg Raise: 3 sets of 10/20 - BW

Good session, first week of this cycle, guna be good last couple weeks of training before going away for Christmas etc. Feeling strong, felt quick on my Deads, although slowed down on the last couple randomly but still felt good after so could have squeezed out a few more. Slept in this morning, musta slept through my alarm or something, missed Front Delts, will just train tonight and do the whole lot in one go, be a long gym session but will be epic pumps

[BeastBuilder]

So seem to keep missing days on here but it's all good, they're just accessory days like Upper Back and Delts anyway.

Thursday was Delts, managed to sleep in so did one big session in the evening, was good fun, hit Behind The Neck Press, Log Press and Bradford Press then onto Side Raises, seated and cable, Reverse Pec Dec and some Wide Grip High Rows.

Decent weight on most things, lots of volume though and the Delts were talking to me about it yesterday !!

Yesterday was Bis/Tris, easy session, big pump, lots of supersets, just feeling it really.

Today is the second Legs day of the week, hitting Squats etc. Guna be fun, am expecting to not be able to walk at work tonight :pfft:

[startinfromscratch]

does booting c*nts in the guts at work count as a 3rd leg sesh for you guys? :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

[BeastBuilder]

does booting c*nts in the guts at work count as a 3rd leg sesh for you guys? :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

Just some conditioning and recovery methods to get the blood flowing

Legs

Squats: 175x10

Safety Squat Bar: 100x10

Lunges: 3 sets of 2 lengths - 30kg

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

Reverse Hack Squats: 2 sets of 10 - 2pps

3 sets of 10 - 3pps

Leg Ext/Leg Curl: 5 sets of 25/12 - 42kg/36kg

Good session yesterday, was a bit hot though, must have lost a couple kg at least Was harder than it should have been cos my Hammies were still tender and tight from Wednesday since I added Good Mornings and GHRs back in, but still quick and got it with plenty in the tank so can't complain :nod:

Bench day today, Chest is guna be sore for days, I can see it coming !!

[tomsammce]

does booting c*nts in the guts at work count as a 3rd leg sesh for you guys? :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

Tell us more pls

[BeastBuilder]

Lol, nothing to see here Tom

Anyway yesterday's session

Chest

Bench: 112.5x10

Narrow Grip with Chains: 160x7

Incline DB Bench: 30x10, 40x10, 3 sets of 10 - 50kg, 40x20

Pec Dec: 5 sets of 20 - 1pps

Cable Crossovers: 3 sets of 25 - 24kg

Good session, found out that the chains on Narrow Grip come on real quick, and as you keep pressing it just keeps getting heavier, who knew :pfft:

Pumped as f*ck, although sleep last night was pretty touch and go with the chest cramping and waking me up every so often, plus it was fucking hot !!

Triceps this morning, hit the 1,000rep superset again, plus some Band Pressdowns afterwards, mad pump, it hurts !! Feels good afterwards though, will go in tonight and attempt some Prowler pushes or something of the sort, dunno how it will go, my legs are fucked from Saturday, can hardly walk straight haha.

[BeastBuilder]

Man I suck at keeping this updated !!

Tuesday was Lats in the AM and Biceps in the PM, both good session, really pleased with the AM session, did a few sets of Pull Ups, from Bodyweight up to +20kg, good reps etc. Did my first ever set of 10 Behind The Neck Pull Ups afterwards, was wrapt, but then only got a couple sets of 8 but at least it's coming along !! Did some heavy Pulldowns and Rows, smashed the 70s on DB Rows for couple easy sets of 10.

Yesterday hit Posterior Chain, Deadlifts were average, hit 230 for 7, was hoping for 8 but oh well, am repeating this cycle when I get back from Xmas/NY so will hit 8 then ! Good Morning, GHRs, Back Extensions to finish, hit a PB on GHRs, +20kg for 10, felt good man, Hammys not too sore today so should be a decent Leg Session this weekend too !

This morning hit Pressing for Delts, Behind The Neck, Log Press, Bradford Press and DB Press, PB on the Log with an extra 20kg on it, managed 70kg on the Bradford Press and equalled my PBs on DBs even though it was the end of the session with a couple sets of 40s for 10s, all around a good session. Raises etc tonight, guna get swole !!

#ThickAsFuckForNewYears

[BeastBuilder]

So good couple sessions over the last few days.

Delts on Thursday afternoon was mean, quick pace, big pump, feeling dat dere burn.. Good though, Delts are loving the volume !!

Arms on Friday, supersets galore, feels good man, come at me 20 inches !!

Saturday was Legs, Squats did 185 for 10, Lower Back pumped up quick cos was still bit tired from Wednesday, so made it harder than it should have been, but still felt fresh enough afterwards so looking good for the 195 next time I hit it ! 4pps for 10 on Hacks, High Rep Leg Press, some Reverse Hacks, and Leg Ext/Curls to finish, pumped as f*ck, so sore on Sunday !!

Sunday was last session of 2012, big Chest session. 130 for 10 easy on Bench, was really surprised by this, even paused the last couple just for lols. Hit up Narrow Grip with Chains, chucked on 140+Chains so 180 at the top, quickest Bench single I have done in a long time, was really really surprised by this haha. Gave me a feel of 180 at the top and felt good, didn't feel insanely heavy like I was expecting so feeling good for this by April ! 60s on Incline DB, 9 reps, big stretch, best reps I have done with that heavy of a weight on Incline. Pec Dec and Crossovers to finish and stretch and pump, get swole !!

Having time off over Xmas and New Years, back home for Xmas and going to Nelson for New Years. Will start lifitng again on the 2nd or 3rd depending when I get back, guna be epic. Will re do this 5/3/1 cycle next month, will start on the 7th or possibly that weekend so the 5th with Squats, will see how I'm feeling

Diet is guna be hectic over the next week, while I'm home there will be quite a few calories consumed, it's Christmas !! Bloat up before going away and camping.. Guna be living off Mass Gainer, bit of meat here and there and booze making up the most of my nutrition from the 28th till the 1st or 2nd. Haven't touched a drop in 9-10 months or so, since we went to Hyde St, so it's guna be one fucked up camping trip !!

[BeastBuilder]

So interesting time away, definitely missed the training !!!

Christmas was all good, hit up plenty of food, but had a break from the usual diet, was nice to have a mental and physical break from it all.

New Years was fucking hectic, 4 nights of booze filled fun ! During the day the beach, river, pools were our playground. At night the fun started, too much piss, not enough food lols. The most consistent part of the diet was the half mg of Melanotan each day :pfft: . Felt fucking small by the end of it, but apparently didn't look any smaller. Got back yesterday and headed into the gym for a Lats and Bis session, hard is an understatement haha. Wasn't as bad as I imagined but yea conditioning is shot and haven't had the balls to jump on the scales to see where the bodyweight is at, hoping it'll be about the same, can't lose muscle that easily, I mean I still ate quite a but while we were away just wasn't anywhere near clean haha. Did some Posterior Chain this morning and felt good, did Speed Deads up to 180kg+Green Bands and felt good. Back into 5/3/1 next week just need a reload week this week.

This year is going to be a big year lifting wise, hoping to make it to the Oceania/Commonwealth champs in December in Auckland. Big numbers ready for this year. Looking towards the Canterbury Champs first in April. Feeling good, over 2012 my numbers took a big turn upwards. My Bench has gone from 140kg for a single to a comfortable 10. Squats have gone from a grindy 200kg single to 190kg for 10 so far. And Deadlifts have gone from 260kg for a slow single to 245 for a decent 6. Bodyweight continues to rise, was 100kg around about in the December raw comp of 2011, peaked at 116kg just before going away for New Years. Hoping to rise closer to 120kg this year, probably sit around that and just get better conditioned at that weight. Time to get swole !!

Big things to come, watch this space.

[BeastBuilder]

Back into routine with a morning session on Front Delts and just got home from Side and Rear. Good workouts both time, took it easy this morning with Behind The Neck Smith and Bradford as the only presses, both relatively light. DB Upright Rows and Seated Front Raise finished the session off. Tonight was Side Raises, Cable Side Raises and a superset of Reverse Pec-Dec and Face Pulls to finish off. Good to get back to doing some volume. Arms day tomorrow, back into it, come at me pump !!

[Terrymundo]

hows the MTII? i expect big things on monday

[Ninja]

In for pics at 116kg. Well done man

[BeastBuilder]

hows the MTII? i expect big things on monday

Haha, we'll it's not exactly hard to improve on being a pasty as f*ck beta phagocytes is it ! I have gained quite a nice brown though, still working on getting the whole body the same shade as much of it is from swimming, wearing singlets etc so upper torso is good, abs etc okay and legs are still quite white but will work on it over the weekend :pfft:

In for pics at 116kg. Well done man

Thanks bro, will have to put some pics up at some stage I guess. I still see myself as needing to just get bigger overall so not looking for constructive criticism just yet but you may be treated to some nice pics once I get this tan sorted out haha. Btw I'm horrid at posing so you aren't allowed to laugh at me or I will hunt you down

Anyway today trained Arms, gunning for that 20 inches !! Nothing special today just getting back into it. Three supersets, TriBar Pressdowns with Cable Curls, then Bike Racks with Straight Bar Preachers and finished with DB French Press and DB Curls. Nice and easy, decent pump, guna be a fun weekend getting back into two of my biggest sessions. Will check back in later :nod:

[BeastBuilder]

Legs session yesterday, was just getting back into the feel of things but the heat turned it into a full on session haha.

Started out with a mix of speed work and heavy work with Squats. Chucked 60kg of chains on the bar and really focused on driving and accelerating through the whole movement. Worked up in triples to 220kg and did a quick single, feels good man. Afterwards did some Pause Squats with a 3 count pause. Think I will focus on these a bit more to bring my technique and tightness in check. Hack Squats, Reverse Hack Squats, Leg Extensions and Leg Curls rounded out the session. Nothing too taxing, back into 5/3/1 next week with 175 for week one I think.

Chest session today, will be along the same lines, some sort of loading speed work and then couple of accessory movements, then back into the good stuff next week, can't wait !!

[BeastBuilder]

Chest session yesterday, hit 120kg plus 60kg of chains for a paused single that was quick as ever, happy with how just little tweaks in how I perform my reps has made me more explosive than ever.

Bit of Narrow Grip, play around with the DBs on Incline and some Pec-Dec and we were done and dusted. Easy session yet my chest is still fucked today, come at me gains !!

Triceps this morning, did the old 1000rep superset, omfg.. While I was away the boys upped the weight on everything, makes it 100x as hard, awesome pump though, come at me 20 inches !!

[BeastBuilder]

Trained Lats this morning, 10x10 on Pull Ups, have done this once before but that was when I was about 15kg lighter, still managed to pull it off today so stoked with it, Lats were pumped as fuark !!

T-Bar Rows up to 5 plates for 10, then went to Machine Rows but noticed after a couple of sets the machine was actually broken.. Not sure if we broke it or it was broken before and just took us awhile to notice but yea either way didn't wanna push it so did a couple sets of DB Rows to finish off the rowing movements.

Straight Arm Pulldowns, 4 sets of 30 reps, finishing off with a good stretch and made a massive pump to finish with, Lats are well and truly gone, already pretty tight !

Biceps tonight, dunno what we'll do but it'll be fun haha. Back into 5/3/1 tomorrow for Deads, come at me pain !!