Building The Beast

[BeastBuilder]

Lats are so fucking sore, think hit the money with exercise selection yesterday, will stick with it for a couple weeks, see how it goes. Will try 10x10 again next week just try and get it done quicker, got it done in 35-40 mins this week so will aim for under half an hour.

Biceps last night, f*ck that haha. Did a superset with 20 reps per exercise, 2 exercises, 10 times so theoretically 20 sets of 20, the pump was painful as f*ck haha. Watched Pumping Iron again yesterday and was inspired so tried out the Hanging Concentration Curls Arnold performs, the stretch was epic and felt mint so will do these exercises for a couple weeks too, 20 inches I'm coming for you !!

[BeastBuilder]

Missed a couple of days but I'm sure you guys could entertain yourselves..

Wednesday was Posterior Chain day, Deads felt good, 215x10 easy. Hit some Good Mornings, 160x6, afterwards. Then finished up with GHRs and Back Extensions. Good session, Hammys are hating going back to the higher volume, hopefully they're good by tomorrow for Squats.

Yesterday was Delts, in the morning we hit Seated Front Press, 10x10, did 5 sets with 60kg and 5 sets with 80kg, all felt easy enough, good week one, will hit some heavier 10s next week. Some Seated Front Raises, One Arm DB Upright Rows and Bradford Press finished off the morning session within 90 minutes.

In the P.M. I hit some Seated Side Raises, Cable Side Raises, Reverse Pec Dec supersetted with Face Pulls, and some Wide Grip High Rows to finish up the rest of the Shoulder Girdle. Lots of volume, almost 50 sets over the course of the day, but Delts love the big volume. Today Lower and Mid Traps are crazy sore so must have been the High Rows or Face Pulls, hopefully spur on some new growth in this area.

Heading in this afternoon to hit some Arms, all supersets again probably. Love the whole arm pump. Looking forward to the weekend with two big sessions though, come at me gains !!

[BeastBuilder]

Trained Arms yesterday, 3 different supersets, big pump session, all sets are 20 reps so lots of blood flowing. Started with Rope Pressdowns and Barbell Curls, then Bike Racks and Lying Cable Curls, finished up with DB French Press straight into DB Curls.

Today is a bit cooler thank god, if that heat had kept up Legs today would have been a killer. Still guna hurt like hell but won't be fucking insane like it would have been Week One of 5/3/1 Squats, think it's just 175kg today, easy 10 then will chuck in some Pause and Hack Squats, Lunges, some Hammy work and that'll be that.

[BeastBuilder]

Over the weekend had some fun..

Saturday was Legs day, 28-29 degrees outside so must have easily been 35 inside !! Squats went well though, Hammys were a little tight after still getting used to the extra intensity of the Posterior Chain stuff on Wednesdays. Took the Squats nice and slow, still got 175kg for 10 easy, did some Pause Squats with 100kg. Hacks, Lunges, Reverse Hacks and then finished up with Leg Extensions and Leg Curls and I was toast !!

Sunday was interesting, woke with the usual sore legs but they felt okay to walk on. Went to Paintball with the guys from work and felt fine and ran around, fucked shit up obviously !! Sat down and had a feed afterwards and once my legs had cooled down I tried to stand up, no good So so sore haha. But oh well.. Went in and trained Chest anyway. 125kg for 10 easy on Bench. 3 sets of 10 with 120kg on Narrow Grip, slightly narrower than I used to do, putting a bit more emphasis on the Tris, feelsgoodman. Incline DBs, went on a 45 degree Incline rather than last cycle we used a 30 degree. Finished off with some Pec-Dec and then Cable Flys, big pump, training is going well coming back into it.

Trained Tris this morning, 1,000 reps, done and dusted. Ended up doing 1,125 because we hit some Single Arm Extensions afterwards.

[BeastBuilder]

Since I've been preaching some Lats training in another thread I suppose I should actually lay out a Lats session that I do.

Lats

Wide Neutral Pull Ups: 10 sets of 10 - BW, timed at 28.01

T-Bar Row: 1px25, 2px 20, 3px15, 4px10, 5 1/2px10

Seated Row: 72x12, 84x12, 96x12, 106x12, 116x12

Straight Arm Pulldowns: 4 sets of 30 - 48kg

So yea was a good session, Lats were fucked by the end of it, started cramping up later in the day Big stretch and big pump during the session. Have decided that instead of adding weight to the 10x10 Pull Ups am just going to time it and try get quicker each time, yesterday was quite comfortable so will gun for 25 or so next week.

Hit Biceps last night, smashed out a superset for 400 reps then did some controlled Hanging Concentration Curls to stretch and pump it up, so sore today, can feel the size coming on already !!

[BeastBuilder]

Hit Posterior Chain last night, happy with how the session went. Got 230 for 8 on Deadlifts, definite PB there, only got 7 last time I did it and the time before that it was 6 so big improvements coming along. Did some Good Mornings, 160 for 8, then GHRs and Back Extensions to finish up the session. Got 20 BW reps on the GHRS on my last set so quite happy with how that's coming along too.

Front Delts this morning, 10x10 at 80kg on Front Press, easy as, so progress here too. 90kg next week, have never done 10x10 on 90kg before so looking forward to it !! Seated Front Raises, DB Upright Rows and Bradford Press finished up the rest of the big volume this morning, 25 sets done and dusted. In tonight for Raises etc, gotta love it !!

[I Declare War]

Over the weekend had some fun..

Saturday was Legs day, 28-29 degrees outside so must have easily been 35 inside !! Squats went well though, Hammys were a little tight after still getting used to the extra intensity of the Posterior Chain stuff on Wednesdays. Took the Squats nice and slow, still got 175kg for 10 easy, did some Pause Squats with 100kg. Hacks, Lunges, Reverse Hacks and then finished up with Leg Extensions and Leg Curls and I was toast !!

Sunday was interesting, woke with the usual sore legs but they felt okay to walk on. Went to Paintball with the guys from work and felt fine and ran around, fucked shit up obviously !! Sat down and had a feed afterwards and once my legs had cooled down I tried to stand up, no good So so sore haha. But oh well.. Went in and trained Chest anyway. 125kg for 10 easy on Bench. 3 sets of 10 with 120kg on Narrow Grip, slightly narrower than I used to do, putting a bit more emphasis on the Tris, feelsgoodman. Incline DBs, went on a 45 degree Incline rather than last cycle we used a 30 degree. Finished off with some Pec-Dec and then Cable Flys, big pump, training is going well coming back into it.

Trained Tris this morning, 1,000 reps, done and dusted. Ended up doing 1,125 because we hit some Single Arm Extensions afterwards.

Super natty~

[BeastBuilder]

Super natty~

U mirin natty gains ?

[I Declare War]

Super natty~

U mirin natty gains ?

Yea bro, keep it up! Your numbers are climbing steadily

[BeastBuilder]

Super natty~

Yea bro, keep it up! Your numbers are climbing steadily

Cheers bro, getting there slowly. Will see how it all works out come comp time, guna be joining you on that 4 plate bench !! Feeling good though, the reps are staying the same as the weight comes up so can't complain

[BeastBuilder]

Almost forgot to log yesterday's sessions.

In the morning we hit Front Delts, 10x10 on Front Press with 80kg started me off, felt easy so big improvements coming here. Even got challenged to pause every rep on a set or two, made it harder but still smashed it, will go for 90kg next week, this has got to be helping the Bench !! Hit Seated Front Raises, DB Upright Rows and Bradford Press to finish off the volume for the morning cos I'm not really a Powerlifter, more of a bulking Bodybuilder who is doing Powerlifting comps to explain his lack of leanness :pfft:

In the afternoon did Side and Rear Delts. Some Seated Side Raises with a double ladder in reps, then Cable Side Raises and finished off with Reverse Pec Dec supersetted with Face Pulls with the Green Band. Big pump, feels good brah, getting swole :nod:

Hitting Arms tonight just cos I can haha. Amping for the two big sessions over the weekend, come at me size !!

[bang_bang]

Front Delts this morning, 10x10 at 80kg on Front Press, easy as, so progress here too. 90kg next week, have never done 10x10 on 90kg before so looking forward to it !! Seated Front Raises, DB Upright Rows and Bradford Press finished up the rest of the big volume this morning, 25 sets done and dusted. In tonight for Raises etc, gotta love it !!

In the morning we hit Front Delts, 10x10 on Front Press with 80kg started me off, felt easy so big improvements coming here. Even got challenged to pause every rep on a set or two, made it harder but still smashed it, will go for 90kg next week, this has got to be helping the Bench !! Hit Seated Front Raises, DB Upright Rows and Bradford Press to finish off the volume for the morning

[BeastBuilder]

Front Delts this morning, 10x10 at 80kg on Front Press, easy as, so progress here too. 90kg next week, have never done 10x10 on 90kg before so looking forward to it !! Seated Front Raises, DB Upright Rows and Bradford Press finished up the rest of the big volume this morning, 25 sets done and dusted. In tonight for Raises etc, gotta love it !!

In the morning we hit Front Delts, 10x10 on Front Press with 80kg started me off, felt easy so big improvements coming here. Even got challenged to pause every rep on a set or two, made it harder but still smashed it, will go for 90kg next week, this has got to be helping the Bench !! Hit Seated Front Raises, DB Upright Rows and Bradford Press to finish off the volume for the morning

Lols wtf, must have had a mind blank last week when I wrote this.

Last week I did 5x10 at 60kg and 5x10 at 80kg so 10x10 all up, this week I did the whole 10x10 at 80kg.

So many numbers is confusing, I just lift things up and put them down.. :pfft:

[BeastBuilder]

Just home from training arms, feels good brah. Same as usual, 3 supersets, 6 exercises all up, 3 Biceps, 3 Triceps, 5 sets of 20 reps each exercise. 300 reps on each muscle group. Nice and easy. Big pump, all ready for work tonight

[bang_bang]

In on pre town arm pump thread :pfft:

Catch u soon

[BeastBuilder]

In on pre town arm pump thread :pfft:

Catch u soon

"Wtf bitch, I'm swole as f*ck.. Do you even lift ?"

:pfft:

Leg day was horrible !! It was rediculously hot, I was soaked through, it was a filthy session

Hit 185x10 on Squats, reasonable, will definitely be shooting for 10 reps next week at 195, feeling good for it ! Then Pause Squats again, 3 seconds feels like forever in that heat ! Leg Press, Lunges, Reverse Hacks and then a superset of Leg Extensions and Leg Curls left my legs feeling fried !! Felt good though, strong on all movements.

Chest tomorrow will be awesome, no paintball tomorrow like last time so there will be energy levels through the roof, let's do this shit !!

[BeastBuilder]

Sunday, Chest day, felt pretty average though.. Hit 132.5kg for 10 reps on Bench then got 130kg for 3 sets of 10 on Narrow Grip. Hit the numbers I wanted but felt weird, form was off, was hitting all over my chest, not very consistent.

Anyway did some Incline DB Bench, Pec-Dec and Cable Flys to finish, pump felt good but yea was a bit of a downer with the bench technique. Will sort this ready for big numbers next week !!

This morning we hit Tris, have done the 1,000 reps for a few weeks now so we changed it up a bit and went for a couple heavier things. First up was Incline Tricep Extension, 100 reps on this, worked up to 60kg for 20 for a couple sets. Then did 10x10 on Close Grip Bench, did 100kg, should have done this first theoretically, will know for next time, felt good though. Then did a little 3 exercise superset to get another 300 reps then 100 reps on One Arm Extensions and I was done. Decent session, Tris are fucked up !!

[BeastBuilder]

Back and Biceps day has to be my favourite day of the week ! Smashed Back this morning, and just got home from thrashing Bis, will give a quick summary.

Lats this morning, hit 10x10 on BW Pull Ups, Wide Grip, managed it in 22:35, so about 4 and a half minutes quicker than last week, can't complain about that then T-Bar Row, worked up to 6 plates for 10 reps, felt good !! Seated Row worked up to 126kg for 12 reps, pump was massive by the time we got here. Finished up with some Straight Arm Pulldowns, 4 sets of 30, massive stretch, just made it even more painful, gotta love it though :pfft:

Biceps was quick and easy. The usual superset just put the weights up to 25kg and 22kg. 400 reps later I was pumped as fuark, looking swole :wink: Did some Hanging Concentration Curls, just cos Pumping Iron is an epic movie, worked up to 20kg for 12 reps. Come at me growth !!

Deads tomorrow, looking forward to it, 245kg for reps, guna be a good time !!

[BeastBuilder]

Posterior Chain last was killer, the heat was ridiculous !! Got 245 for 5 on Deads, went for the 6th but let it get out in front of me and by then was too fatigued to be able to save it so stalled just above the knees. Still better than I have done before, just gives me things to work on which is always good. Good Mornings next, hit 185 for 6 pretty smoothly, then high rep GHRs and Back Extensions left me struggling to walk.. Gotta love it though :pfft:

Heading in to train Delts in like 2 mins, come at me boulders !!

[BeastBuilder]

Delts early this morning, smashed that shit ! 10x10 with 90kg this morning on Front Press, comfortable, feel good to aim for 100kg next cycle.

Hit some Seated Front Raises, DB Upright Rows and Bradford Press to finish, hard session but shoulders are showing some improvements so keeping on with it ! Got Side and Rear Delts tonight before work, will be another good session I'm thinking, feeling strong, can't wait to weigh in in about 10 days time, feeling like I will be the better part of 120kg this time around. They call me GrowthBrah.. :pfft:

[BeastBuilder]

Side and Rear Delts last night was a good session, worked up a double ladder on Seated Side Raises, then hit some One Arm DB Side Raises since all the cables were busy, I like it, might have to keep doing this one :nod: Some Reverse Pec Dec and Face Pulls to finish, feels good man.

Arms day today nothing special, the two big sessions on the weekend, looking forward to it, then a nice deload, can't wait, the body is just holding out for one

[BeastBuilder]

Arms session last night was mean, big pump, lots of volume, kinda hurt it was so pumped by the end of it but gotta love it. Variety of exercises, Pressdowns, Bike Racks, French Press, Barbell Curls, Cable Curls, smashed it !!

Legs today, lets see how this goes

[BeastBuilder]

f*ck training this summer !! Legs today was hard as, good session though. Hit 195kg for 9 on Squats, legs were fried. Pause Squats with 120kg again, too fucked too try any heavier plus meant to just be a a lighter movement to work on form and explosive power out of the hole so heavy don't work.. Leg Press, Lunges, Standing Single Leg Curls, and Leg Extensions plus Leg Curls hit the volume hard, big pump, guna be sore walking tomorrow !!

Big Chest session tomorrow, can't wait, bring it on !

[BeastBuilder]

Chest yesterday, average session, think I was just tired from the few weeks training beforehand, plus Bench didn't quite go how I wanted

Hit 140 for 9, shoulda got 10 just couldn't lock out the last one, fucked around and had a rest at the top a few reps too early so this threw me off, oh well next time will do better !

Did some Incline DBs, Pec Dec and Cable Flys to finish off, decent pump.

Glad to have a deload this week, fucked from last weeks heavy weights. Just tired and sore all over.. Getting stronger every cycle though so it's all going pretty well :nod:

[BeastBuilder]

Triceps yesterday morning was a good session, glad for the deload. One Arm Pressdowns, Tri Bar Pressdowns and Bike Racks, nice and easy. Big pump, love it !!

Lats and Bis this afternoon, trained alone so the pace was quick. Figured out the movements I'm guna be hitting for the next couple weeks. Wide Neutral Grip Pulldowns started me off, then Single Arm Barbell Rows, Unilateral Pulldown Machine and then Straight Arm Rope Pulldowns. Felt good, big stretch on all movements, could really feel the Lats working, will stick to this for a bit. Hit Close Preachers for Biceps and called it a day, fun as training session, forgot what it felt like to pick up the pace and pump it out, may have to hit more sessions like this, think we may have too many peeps training with us everyday so when it comes to wanting to hit things like a bodybuilder the rest becomes too long.. So may end up doing more sessions on my own or with just one other person will see how it works out, think my conditioning will pick up too :nod: