Building The Beast

[Realtalk]

Mean bro! Can't wait to see what you do at pro raw.

[BeastBuilder]

Mean bro! Can't wait to see what you do at pro raw.

You gotta set the bar for me at World's bro !!

I have some numbers in mind I want to hit/reckon I can hit, but obviously it's awhile away and a lot can happen in 15+ weeks so will see how it goes.

Feeling fucking mint atm though

[BeastBuilder]

2/07 PM Session

Delts

Standing DB Front/Side/Rear Raises/DB Upright Row > 3 rounds - 15 reps each, 10kg DBs

Seated Behind the Head Smith Press > 0.5ppsx15, 1ppsx12, 1.5ppsx8, 2 sets of 12 - 1pps

Standing Alternating DB Front Raise > 2 sets of 40 - 25kg

Seated Side Raise > 10 sets of 12 - 20kg

Seated Rear Raise/Strict Standing Side Raise > 5 sets of 25/10 - 16kg/12kg

Wide Grip Seated High Row > 4 sets of 25 - 40kg

Delts love high volume and favour isolation movements over big heavy compounds for hypertrophy I find so when I do a session like this that's what I focus on.

Heavy Pressing definitely has it's place for helping build weak points for Bench, building a good base etc. Just when doing decent volume etc I definitely favour isolation.

Good session overall, was definitely feeling a tad buggered from the session this morning, bit flat. But still managed to get a reasonable pump going and have enough energy to keep rests short and get through it all quick keeping the heart rate high.

[BeastBuilder]

3/07

Dog Walk AM

Close Grip & Lats PM

Lol, okay pepper your angus for a day in the life of the Beast (eg a novel) Funny as though.

So this morning I was just planning on doing cardio and some rolling/stretching so didn't go to gym. Took my protégé (Dog) for a walk instead. He's the man and legit as fuark. Small as he's a Fox Terrier but he alpha.

Any walked up around some hills etc, found a cafe, couldn't get anything to eat cos I'm a phaggot on a diet so got a Long Black with two extra shots for dat caffiene fat burning. Didn't want the partner in crime to miss out so got him a side portion on bacon. Dem doggy gains. Walked back home and rolled around on home made deep tissue roller (Two baseballs taped together), upper back and hips felt good as after. Walked 25 minutes each way on and off hills so glute pump was srs.

Gym:

Close Grip Bench > 4 sets of 15 - 85kg

Straight Arm Pulldowns > 4 sets of 25 - Half Stack

Smith Machine Row > 1ppsx10, x10, 2ppsx8, x8, 3ppsx6, 2ppsx10, x10

Hammer Strength Pullovers > 1ppsx20, 2ppsx20, 3ppsx15, 4ppsx12, 2ppsx23

DB Row > 55kgx35

Behind The Neck Pulldowns > 3 sets of 20 - 70kg

So session was legit, pump was sick. Close Grip was programmed in so video'd to send to Coach. Didn't want to do any other pressing as am hitting Squat/Bench tomorrow and probably some heavy Incline too. So ended up being a mean Back session.

The Hammer Strength Pullover machine was epic, wish we had one back home, so good !! The pullovers I usually do are a good alternative but not quite the same, pump and stretch was next level.

Anyway funniest shit after I finished Close Grip. Got a lecture from brofessor/beta. He said hi etc and proceeded to tell me I should be pressing heavier weight for my size and that I shouldn't arch my back when I bench otherwise I risk ending up in a wheelchair. Fully srs. I played along and said I had just started training, just did yard work etc (had a loose long sleeve top on so was somewhat believable). Said I was following some guys on instagram who did Powerlifting with GPC, was following a program by a guy called Jackson (me irl). He then started telling me about how he used to train with Jackson and stopped training with him because he got into powerlifting and that all those powerlifters look like shit, cheat on movements with changing range of motion and are drug cheats. I'm fucking loling inside and finding it very hard to keep a straight face at this stage but somehow kept it going. He then tells me about how I should follow some naturals like Mr Olympias, named Ronnie Coleman and Phil Heath, and train like they do and take the supps they do, rattled off this big list of supps he takes and how epic it is for gains etc. Fucking close to losing it so I just said thanks nice to meet you etc and tried to carry on with the rest of my session as seriously as possible lolol. Put my headphones in after this so he didn't talk to me again thank god but f*ck me...

Successful session is successful hahaha

10/10 day

[Realtalk]

Olololol

[maccaz]

f*ck

thread delivers on a daily basis

[tyreguy]

Sounds like he made your bro

bit of entertainment for a friday sesh lol. Btw mean training ITT.

[BeastBuilder]

I wish I had a vid/recording of the convo for the lads, was fucking lols.

Last week of conditioning next week then work back into the heavier stuff, looking forward to it hard out ! Will actually be chucking around some decent numbers to put up here haha

[Skeletor]

What a hard case post lol.

[BeastBuilder]

4/07

Squat & Bench Volume

Squat > 3 sets of 15 - 100kg

Bench > 3 sets of 20 - 75kg

Leg Extension > 5 sets of 50 - 9pl

Barbell Curl > 5 sets of 25 - 30kg

Cable Ab Pulldown/Face Pulls - 5 sets of 30/30 - 90kg/40kg

Tom had programmed in an extra session of numbers with Squats and Bench so hit that yesterday after I got off the plane.

Pretty chilled session, just extra frequency and volume is the key here I think, conditioning the body and movement patterns so that when I go to heavier weights everything is on point.

Been a good block of training I think, body feels good even with the higher frequency etc and the amount of intensity/volume let's me still feel good and like I'm still doing a solid amount of work while not wrecking my body. Also letting me work on a few weaknesses a bit harder so that will definitely have a positive carry over down the line.

The accessory work was random as, just stuff I thought could use some extra volume and just get a bit of blood in there. And am also heading in this afternoon to hit Chest with the lads so had to work around knowing that.

[BeastBuilder]

5/07

Chest/Back

Wide Grip Incline Bench > 60x15, x15, 100x12, 120x8, 130x8, x8, 100x12, x12, x12

Wide Bar Dips > 5 sets of 20 - BW

Wide Grip Pull Ups > 5 sets of 10 - BW

Flat DB Press > 5 sets of 10 - 50kg

Extra session today, would usually have this kinda stuff with Close Grip or Bench but did that yesterday with the Squats and didn't wanna miss out on still working on getting my Incline up so hit that hard today, decided to do a bit more volume on the top end since I didn't bench beforehand. Felt mean though, all was comfortable as with reps in the tank. Will take three plates for a ride next week and see how we go. PB I think is a messy five so looking to nail that, think should still be good for tidy 6-8.

Looking forward to it !

Last few sets of 20 rep squats tomorrow so keen to get those out of the way as you can all imagine haha

[BeastBuilder]

7/07

Squats

Squat > 3 sets of 20 - 135kg

Deficit Deadlift > 3 sets of 5 - 127.5kg

Cable Leg Press > 230x50, 290x40, 350x30, 400x20, x20, 310x35

Leg Extension/Sissy Squat > 8plx50/BWx10, 11plx30/BWx10, 15plx25/BWx10, 14plx32/10plx29/7plx39/BWx10, 9plx25(Hold@Top)/BWx10

So obviously a day late with this session but I decided to have a rest day yesterday as the body deserved it after not having a rest for 9-10 days and doing double sessions a few of those days, plus with my new diet it worked out to be a high carb day today so was no point having that on a rest day when I could work it onto a big Leg day like it will be usually.

Anyway this session raped me hard ! I was pumped and sore after the first set of Squats but carried on cos just one of those things ya gotta do lol. Lower Back pumped up something wicked by the end of the third set so that had me ruined for the rest of the session. Deficits were programmed in so just got those out of the way but Lower Back wasn't guna let me do anything major for Quads so made do with what I could.

Did the Cable Leg Press really slow and controlled, isolated the Quads quite well as can really focus on it hard out. Took all the stress off the back as well which was the aim. Some good volume there.

I randomly thought of Sissy Squats and decided to chuck them in to finish up and kill the Quads along with Extensions. What a stoooooopid idea ! Hurt like hell ! But in a good way. Pump was ridiculous, and the Sissy's are epic tension wise even with just bodyweight, really focuses on the Quads and hits the whole Quad right up to the Hip Flexors. Definitely recommend them if your knees can handle it. Easy to cheat on them so have to make sure you keep your hips dead straight and aim to get your body parallel to the floor at the bottom, the stretch is insane !!

Expecting dat sore morning tomorrow ! Glad the 20 rep Squats are over with though hahaha

[BeastBuilder]

8/07

Bench

Bench Press > 3 sets of 15 - 97.5kg

Yates Barbell Row > 60x20, 100x12, 140x10, x10, 100x22

Huh Incline Smith Press > 1ppsx20, 1.5ppsx15, 2ppsx10, x8, 1ppsx10 (3 /1/1/0 Tempo)

Medium Underhand Grip Pull Ups > 3 sets of 12 - BW

Wide/Medium Ovehand/Medium Underhand/Close Underhand Pull Up Mechanical Drop Set > 5/5/5/3

High Incline Flys/Bent Arm Pullovers > 3 sets of 20/20 - 15kg/30kg

Sick workout today, pissening pump and just felt good in general, good energy.

Think I'm finding a few new movements that really agree with me and can really focus the tension where I want it.

Bench was easy of course, looking forward to pushing the button with this in the near future !

The Incline Smith has grown on me, really feel it in the chest and doesn't hurt shoulders or anything like I thought it would. Comes down to my neck/upper chest area much like a Guillotine Press, constant tension and big stretch, awesome, what's not to like ! The slow negatives and pauses at the bottom really nailed it, so wrecked !

Body is feeling good, really making use of the extra food already I think even though it's only been a few days !

[BeastBuilder]

Lol just caught onto the tags on journals in the forum

Unsure why mine is tagged as "Bodybuilding". Definitely a Powerlifter but who wants to be jacked as well, so I dunno what that is classed as.

Not sure if I should take it as a compliment that I'm making size/condition gains or insult that I'm not strong enough to be classed as a powerlifter hahaha.

Nothing major just an interesting feature I hadn't noticed before and didn't know how the classification worked.

Delts and Arms tonight, can't wait ! PumpCity, she's guna hurt !

[maccaz]

Lol just caught onto the tags on journals in the forum

Unsure why mine is tagged as "Bodybuilding". Definitely a Powerlifter but who wants to be jacked as well, so I dunno what that is classed as.

Not sure if I should take it as a compliment that I'm making size/condition gains or insult that I'm not strong enough to be classed as a powerlifter hahaha.

Nothing major just an interesting feature I hadn't noticed before and didn't know how the classification worked.

Delts and Arms tonight, can't wait ! PumpCity, she's guna hurt !

 

pedo put yours in bb section because of all the arm work

[BeastBuilder]

pedo put yours in bb section because of all the arm work

Am I not allowed to stretch the sleeves of my 2-3XL Tshirts for shits and gigs ?

I guess I should look on the bright side, at least I didn't get classed as "Cross fit"

[maccaz]

Am I not allowed to stretch the sleeves of my 2-3XL Tshirts for shits and gigs ?

I guess I should look on the bright side, at least I didn't get classed as "Cross fit"

long as you dont put any overhead squats in journal you should be ok

[BeastBuilder]

long as you dont put any overhead squats in journal you should be ok

Wait what...

I was going to do Overhead Squats followed by Burpees superset with Kipping Pull Ups for my Arm workout today.

Men's Health told me it was a guaranteed way to put 1.5 inches on my arms, lose 7% body fat and increase my Half Rep Bench Press by 629% all in just eight weeks.

You're trying to tell me they lied to me ?

No they know more than you, I saw the guy on the front cover, he was ripped..

[BeastBuilder]

9/07

Delts & Arms

Close Grip Bench > 3 sets of 15 - 90kg

Seated Side Raise > 10kgx30, x30, 17.5kgx20, 27.5kgx12, 10kgx10, x10 (Last two sets were Hold@Top for RepxSecs, so first rep was 1 second, second was 2, third was 3 etc)

Reverse Pec Fly Machine/Standing Side Raise > 4 sets of 40/20 - 49kg/12.5kg

Tri Bar Pressdown/Barbell Curls > 10 sets of 40/20 - 14pl/35kg

DB Incline French Press/Alternating DB Curls/Standiny Side Raise > 17.5kgx50/15kgx50/8kgx50

Pretty good session today even though I may have missed out those magical Overhead Squats lol.

Pump was good, which is main indicator I aim for with these kind of workouts, try to activate the target muscles really well and get good contractions throughout as it's a purely Hypertrophy based session, not training any movement patterns etc, no one gives a f*ck how much I can Tricep Pressdown (well no one that matters) but everyone likes big Arms haha.

Close Grip was a bit strange to do straight after Chest etc yesterday but it was programmed in so can't argue ! Felt good in the end and was a nice gentle stretch for the Pecs and since they were sore and fatigued it let my Triceps take even more work.

Good session overall, looking forward to nailing my Front Squats tomorrow though. Last week of Beltless work on them (most likely put a belt on for all my big lifts starting next week) but yea, aiming for 150kg on top set for a comfortable 6 and 110kg for 12+ on the down set. Quads still a bit tight from Tuesday but should be up to the task !

[BeastBuilder]

10/07

Deadlift

Deadlift > 3 sets of 10 - 167.5kg

Squat > 60x15, 100x10, 140x6 (Few pause squats interspersed in here working around hip niggle but decided to call it, supposed to be 3x12)

Good Mornings > 4 sets of 12 - 60kg

Standing Single Leg Curls > 4 sets of 10 - 30kg

Smith Machine Romanians > 4 sets of 15 - 1pps

Lying Leg Curl/Leg Extension > 4 sets of 12/25 - 60kg/10pl

Soooo pretty unsuccessful session yesterday.

Left hip felt tight during the day a little. Then was niggly warming up and doing Deadlift sets so I was weary of it going into Squats, it has held me back a little before so felt it out and didn't like it lol. Did a bit of stretching and dynamic movement to try and warm it up and get more mobility out of it before Squats but didn't work. Felt tighter and kinda pinching feeling as I went heavier. Felt like shit with three plates on even the first rep, pushed through a few more, but called it as I was going to get nowhere and probably just injure myself and set back the training that counts later on, just to hit a few more reps of 140kg, not much of a trade lol.

Annoying as f*ck cos was feeling good as for last few weeks.

Had to skip the Front Squats too as it seemed any squatting down movement hurt it. Fucking lame...

Made do for the rest of the session with some Posterior Chain work, all light just focusing on contraction and stretch, keeping my hip out of it.

Had Squats programmed with Bench for tomorrow's session too but will give these a miss and just hit the Bench and Incline hard.

Rest day today, will do about half an hour on the spin bike to get the hip moving/get my cardio done. Going to have a roll around on foam roller too along with some stretching etc and see how it goes.

Weights are going up programme wise next week as I move into a Strength/Repeak phase so will try get body back to A game ready for Squats on Monday !

[BeastBuilder]

12/07

Bench

Bench Press > 2 sets of 15 - 100kg

Wide Grip Incline Bench > 60x15, 100x12, 120x8, 140x7, 110x10, x10

DB Row > 4 sets of 20 - 40kg

Seated DB Shoulder Press - 30x15, 3 sets of 12 - 40kg

Close Neutral Grip Pulldowns/Straight Arm Rope Pulldowns - 3 sets of 12/15 - 110kg/60kg

Pec Dec Flys - 4 sets of 12 - 77kg

Pretty mint session today, Upper Body was pumped as f*ck by the end of it !

Reasonably happy with the Incline, wanted 8, but stopped after 7 as would rather bank it and was 50/50 on whether the last rep would come up. Had the shittest bar in the gym.. Shakes and tries to roll your wrists as you press so that was fucking annoying, hence why I was happy to hit my rep range goal but know I would have nailed the 8 with a better bar. Will probably go heavier next week again and see how we go with a stiffer bar. Either way happy with a PB today so everything paying off.

Lats, Delts and Chest work afterwards was mint, couple exercises I hadn't done in awhile so felt pretty good just focusing on the mind muscle connection rather than trying to beat weights I had lifted last week.

I think both types of training have their place in progressing as you can see from my sessions. Do a bit of each style and seems to work really well for me.

Update on the hip niggle. Feels heaps better today, basically non exsistent tbh. Did a bit of work on it yesterday, rolled out the Quads and Hips. Massaged all the tight spots in my Hip Flexors I could find with my thumbs really deep. No sharp pain doing this so indicates no inflamed tendons in there, just tight so at least that makes things easier to deal with.

Rolled around on the foam roller again this morning and massaged the Hip Flexor on the problem side again, felt heaps better.

Lower outer Quads were tight as on both sides, especially the left, which is probably what threw me out and had been building up over the last few weeks probably. Pretty painful rolling that out but wayyy looser now, Quads feel way better, get a better shake now so more mobile muscle if you know what I mean. Will carry on rolling/doing mobility stuff with them every couple days minimum. Feels better already just after a couple times so should pay off big time in all aspects of training strength and size wise

[BeastBuilder]

13/07

Squat

Squats > 155x8, 160x8, 165x8, 140x10, x10

Deficit Deadlifts > 3 sets of 5 - 140kg

Front Squats > 60x12, 100x6, 130x3, 100x10, x10, x10

Platz Hacks > 1ppsx25, 1.5ppsx20/BWx10 (Sissy Squat)

Leg Extension > 3 sets of 25 - 10pl, 8plx20/x20/x20/x5 (Occlusion wrapped, 20secs rest between)

Paramount Squat > 1platex22

Sick Leg session today, Hip felt wee bit tight but wayyy better than the other day and didn't hurt as such.

Squats went off without a hitch, chucked a belt on for the first time since Nats. Doing the few weeks of Beltless work was good but in the grand scheme of things my aim is a big comp squat which is wraps and a belt so imo should practice what you are competing in to a point. The other stuff is helpful to a point but specificity definitely has it's place. Will keep wraps out for a few more weeks though till weight gets a bit heavier.

Tried bringing Front Squats to today instead since the hip felt good. Worked out okay, will just have to work back up as it is definitely harder after a few sets of Back Squats. Hit some reps instead with a quick turn around.

The Quad work afterwards was sickening. Guna be soooo wrecked tomorrow, not keen on getting up haha.

The occlusion set was ridiculous... Highly recommended if you can handle the pain and have a set of knee wraps handy.

Basically wrap your thigh as high as possible, go reasonably tight, work up to it though, you'll be surprised, start looser than you think you need to if you've never done it before.

Then hit sets of X amount of reps, generally somewhere from 15-30, and rest for X amount of seconds, however many reps you did is the rest you get. Keep doing sets till you literally push and can't move the weight, should be around 4-5 sets if you have the weight right.

It is next level Pump/Pain.. First set will be okay and it goes rapidly downhill from there ! Literally on the fourth set I was trying to push as hard as I could and the weight wouldn't move.. Trying to stand afterwards is impossible. The feeling once you take the wraps off is pure heaven though but just makes the pump worse haha.

Paramount Squat literally just pushed till I couldn't, quite slow down and just push up till I barely racked it on the last one.. Awesome machine !!

Cardio and Mobility tomorrow, guna be disgusting rolling on my Quads and Hips tomorrow, gotta make all kinds of gains I spose !

[Skeletor]

Occlusion sets sound awesome. I've never heard of them but definitely keen to try it. So do you do them on an isolation excercise only to get a pump? So no go on a squat ?

[BeastBuilder]

Occlusion sets sound awesome. I've never heard of them but definitely keen to try it. So do you do them on an isolation excercise only to get a pump? So no go on a squat ?

Would not recommend on a big compound lift bro, meant for isolation from my understanding.

When you do it you'll see why it wouldn't work too well on Squats either, you'd most likely drop it tbh haha.

In saying that I remember one time we did it we supersetted Leg Ext, Walking Lunges and Hack Squats all keeping the wraps on and it was crazy.

The point is too be able to squeeze as much blood into the target muscle as possible so basically made for exercises where you can just focus the tension in one place mostly.

Have used it for Quads, Hams, Calves and Arms before at various times, it's awesome for all of them. Just be prepared for a disgusting pump whenever you do it, and be prepared to look like a bitch when you can't move a light weight at all after a few sets !

I've read about the science behind it, didn't really understand it but tried it and it felt mint and added another way to take the muscles to the limits so kept it in the arsenal to bring out occasionally.

[BeastBuilder]

15/07

Bench

Bench Press > 100x12, 105x12, 110x12

Low Incline DB Press > 40x20, 2 sets of 12 - 50kg

Seated Cable Row > 90x15, 120x12, 140x10, 2 sets of 12 - 110kg

Huh Incline Smith Press > 1ppsx20, 2 sets of 10 - 2pps, 2 sets of 10 - 1pps (3-1-0-0 Tempo)

Wide Neutral Grip Pulldowns > 5 sets of 12 - 110kg

Cable Ab Pulldowns/Hanging Knee Raises > 4 sets of 25/25 - 90kg/BW

Pretty good sessions today, everything felt good, Legs were sore from rolling them yesterday but yolo haha. Bench felt tight and fast every rep. Building up over the next few weeks so the motor patterns will be grooved in on point by then, should be some big numbers haha.

Accessory work was mostly chasing a decent pump, bit of heavier stuff mixed in, felt epic. Tension all in the right places, joints are playing the game nicely so can only hope for the best over coming sessions !

Chucked Abs in today as skipped on Monday cos we were too fucked haha, still fitting them in couple times a week with a few basic movements