Building The Beast

[BeastBuilder]

Epic bro love reading this for entertainment aye fuckkin beating it up!! lol

Lol my man, that's all I'm here for, entertain the lads and hopefully help them out make the most of their gains !

Always good to have a few laughs in between putting in the hard yards, can't take it too seriously haha.

Just back from Conditioning/Mobility.

Feelsgoodbrahs.jpg

Hit 20 mins on bike (10min at start, 10min at end). Mobility and foam rolling all my problem areas. Definitely seeing improvements, getting into positions I couldn't a few weeks ago, plus all my positions for big lifts are more comfortable so happy as.

Another circuit style thing made up on the spot, Kettlebell Swings, Wide Grip Pull Ups, Farmers Walks and Band Pull Aparts. 200kg on the Walks for 30m each time, gets the heart rate up for sure !

Ended up with about 8,000cal last night for cheat night, carb fuelled food coma was legit.

All kinds of gains up in this bitch !

[BeastBuilder]

9/08

Bench

Bench Press > 137.5x3, 147.5x3, 157.5x2, 162.5x2, 167.5x2, 172.5x2, x2

T-Bar Row (10kg plates for ROM) > 4plx25, 6plx20, 8plx15, 10pl/9pl/8pl/7pl/6pl/5pl/4pl/3plx 5 reps at each plate

Decline Smith Machine Press > 1ppsx15, 2ppsx12, 2.5ppsx12, x12

Straight Arm Pull downs > 15plx15, 17plx15, 19plx15, Stackx15

High Cable Flys > 6plx20, 7plx20, 8plx20, 9plx20

Solid session today, pretty happy with how it all went.

Definitely the best these kinda weights have felt. Tight as the whole time and good bar speed.

Heaviest reps I've done in forever too, but cleanest I've ever done them plus was a lot heavier when I was hitting these numbers last year. Going heavier again on Wednesday for reps again before weights start to come down next weekend as am testing in just under two weeks.

Accessories were good as too. Back got a stoopid pump from the T-Bars, haven't done them in yonks and the big drop set was mental haha.

Made the most of being able to hit a few more isolation exercises at FitC than at the Den. Felt sick.

Looking forward to a big week ahead bringing everything in technique wise so that I'm in a good position for a few nice PBs in a couple weeks time !

[BeastBuilder]

Also here's one of the heavier sets of Bench for you guys to see

Set Six 172.5kg:

[ThreeWhiteLights]

What's on your arms in the bench vid?

[BeastBuilder]

What's on your arms in the bench vid?

Inzer Elbow Sleeves bro

Definitely rate them for pressing volume. Have the same ones for my knees when I'm not using wraps or am doing Hypertrophy work with knee flexion exercises.

[BeastBuilder]

10/08

Squat

Squats > 4 Triples - 200kg

Pause Squat > 3 Triples - 170kg

Romanians > 70x12, x12, 120x10, x10, 140x10

Seated Good Mornings > 4 sets of 12 - 70kg

Ab Rollouts/Reverse Bench Crunches > 3 sets of 12/25

Starting to bring it all in ready for next week on the lower body days which are the most taxing CNS and joints wise.

Easy fast triples today, speed squats basically but kept form tight as, actually trying out a new head position Tom said would suit me better and gotta admit felt good and was easier for me to keep tight through the traps. It's more having my head forward a bit and my eye line downwards a little compared to head back and drive it up. Feels way better tbh. Be good to see how it goes.

Pauses were done beltless and wrapless, still quick and easy. Mobility is ten times better and let's me hold my tightness in the hole a lot better.

Haven't hit Seated Good Mornings in ages, rate them hard ! Nails the Erectors and helps with working the Core like you do in a Squat or Dead. Push out at the bottom of the movement like your wearing a belt to explode yourself up to sitting straight up then lower yourself with a straight back slowly and repeat. Magic.

Sickening gains. In for High Volume Legs tomorrow. My body is ready.

[BeastBuilder]

11/08

High Volume Legs

Leg Extension/Paramount Squat > 3 rounds non stop - 8plx30/1plx10

V-Squat > 2ppsx20, 3ppsx20, 4ppsx15, 5ppsx12, 6ppsx10, 7ppsx8, 5ppsx15, x15, 4ppsx18/x9/2ppsx10

Single Leg Cable Leg Press > 2 rounds - 3 sets of 15 alternating sets - 150pl

Buddy Buddy Leg Extension > 6 sets of 35 - 12pl

Single Leg Standing Leg Curl > 4 sets of 12 - 35kg

Sick session today. Fucking piss. Getting dem Genova Sith Lord gains.

But in all seriousness, was a mean session, legs felt really good ! Having this day works really well I'm feeling atm.

The Squat and Deadlift sessions are basically mostly Posterior Chain work so keep this session mostly Quads.

Stiff amount of reps today, pump was mint. Vascularity coming through a bit more, new veins are exciting as hell, but I'm too much of a hairy pasty motherfucker to look good haha.

Looking forward to Bench tomorrow, aiming for a couple PBs so will br sure to bring vids for all you groupies haha

[Skeletor]

Fark yeah big volume man. Definitely need to chuck in a leg volume day for some size. Bring on the p.b vids

[BeastBuilder]

12/08

Bench

Bench Press > 2 Triples - 140, 150

5 Doubles - 155, 160, 165, 170, 175

Add Slingshot > 180x3, 192.5x3

Yates Rows > 70x15, 4 sets of 12 - 120kg

Bench Press > 5 Doubles - 150, 150, 160, 160, 160

Wide Neutral Grip Pull Ups > 5 sets of 12 - BW

I don't remember asking for huge amounts of heavy pressing volume but somehow it ended up in my programme lol. 14 sets today all above 140kg.. Definitely getting me used to handling the heavier weights !

Felt pretty good though tbh. Legs were pretty dam sore from yesterday, Glutes were especially tender no homo. So this made it kinda hard to get as tight as I usually like to, even better to hit PBs.

The double at 175kg is definitely a paused PB as and there was definitely a couple reps still in the tank so makes me feel pretty good with how Bench is tracking atm.

The triple at 192.5 with the slanger is also a PB on that front. Since my tightness wasn't quite on point it was a lot sloppier than I was hoping so disappointed there but it's fine, the reps came up and it's an accessory movement anyway and had already hit my normal Bench PB so happy here.

The second round of Bench is rough after Rows but all good movement practice.

[BeastBuilder]

Set Seven 175kg:

Also here is vid of top set.

Can tell tightness wasn't quite on point due to the slower speed of the chest, but happy regardless. Bodes well for a big bench come comp time when I'm fresh as fuark !

[BeastBuilder]

13/08

Delts & Arms

Seated DB Side/Rear/Front Raises > 8 rounds - 15 reps each - 15kg DBs

Standing Side Raise/Face Pulls > 4 sets of 12/25 - 20kg/50kg

Rope Pressdown/Wide Grip Cable Curl > 4 sets of 30/20 - 40kg

Tri Bar Pressdowns/Extensions (Mechanical Drop Set) > 5 sets of 20/20/20/20 - 45kg

Alternating DB Hammer Curls > 20kgx30, x30, 25kgx24, x24, 30kgx24

Barbell Curl 30's > 3 sets - 35kg

Good quick session today, plenty of energy so nailed it, got pumped, fucked shit up, and got out. Can confirm gains.

Delts were pretty done after those couple exercise supersets so that was easy haha. The pump was real though, couldn't hold my arm up what so ever and was getting cramp just writing in my book and drinking water lol.

Arms was fun, couple things hadn't done in awhile so will explain those. Not for the faint hearted though.

The Mechanical Dropset is something I learnt from Ben Pakulski (Don't quote me on spelling lol). He does them for a lot of different muscle groups but I find they work really well for Tris. Basically taking the muscle to exhaustion in different parts of it's range of motion.

So for Tris is was Pressdowns standing two steps away, then one step away, then standing right at the cable station, and finish with facing away and doing an overhead extension. Hard to explain how the movement feels different without showing you with the cable stack but basically the movement is quite short and mostly in the flexed position on the first movement, and then you work through the different stages until with the extension it puts the muscle in a fully stretched position. Try it and you'll see what I mean. Sickening pump as basically an 80 rep set lol.

Have seen vids of him doing for Quads/Lats/Biceps/Hamstrings etc. He has some stuff that's worth a look if you're interested. May not be the best bodybuilder out there but he's dam sure a hell of a lot bigger than me so I'll take advice from him haha.

The Curl 30's are just the old school 21's I just never saw the point in doing seven reps each so I rounded it up to 10 lol. Not that there's anything magic about 10, I'm just weird like that haha. Fair to say whatever number it was it wrecked my Arms pretty good and was time to head home haha

[maccaz]

The Curl 30's are just the old school 21's I just never saw the point in doing seven reps each so I rounded it up to 10 lol. Not that there's anything magic about 10, I'm just weird like that haha. Fair to say whatever number it was it wrecked my Arms pretty good and was time to head home haha

 

for 21s/30s do you do

 

7/10 of bottom half of movement, 7/10 top half, then 3rd lot of 7/10 the whole movement?

[BeastBuilder]

for 21s/30s do you do

7/10 of bottom half of movement, 7/10 top half, then 3rd lot of 7/10 the whole movement?

Yea bro that's the one.

Haven't done them in forever and just grabbed a bar and decided to hit it lol.

Legit pump though.

[Skeletor]

Shit that sounds brutal to get through. I use to follow Ben Pakulski a lot. Hes a real smart guy when it comes to bodybuilding. he talks about training muscles like tris in both the fully lengthened and fully shortened position. Makes sense. Knows a lot about the science behind it.

[BeastBuilder]

14/08

Deads

Deadlift > 5 Triples - 230, 240, 250, 260, 270

Romanians > Sumo - 100x12, 140x10, 170x8

Snatch Grip Conventional - 100x12, 140x10, x10

Cable Pull Throughs > 10plx15, 13plx15, 16plx12, 18plx12

Seated Hammer Strength Leg Curl/Leg Extension > 4 sets of 12/25 - 2.5pl/11pl (Non Stop sets)

Cable Ab Pulldowns > 80x25, 5 sets of 20 - 100kg

Pretty good session today, happy with how it all went mostly.

Deads were okay, don't feel I used enough leg drive off the floor, just wasn't activating how I wanted it to. The 270 is definitely the easiest I've ever tripled that weight, I've done it once before but wasn't as quick and definitely had 3 or so reps in the tank this time around if I had been maxing out. Also technique is much improved this time around so better motor pattern being ingrained. I kinda chilled at the top which you'll see in vid which I shouldn't have, should have kept pulling through hard as otherwise body will get used to being slow at that point and could work against me with heavier weight.

Accessories were good, liking the extra pulls in there, grip strength is getting taxed as f*ck but who doesn't want big strong hands haha.

Upper back is feeling good for them as well.

Here's vid of top set anyway to keep dem bitches moist lol

Set Five 270kg:

The plates at gym are 45lbs, so 20.4kg but I don't usually count it, makes stuff feel lighter in comparison at comp etc haha. Strong logic..

But yea so technically 275ishKG but yolo, it's heavy, I tripled it easy, I'm happy haha

[BeastBuilder]

16/08

Bench

Bench Press > 2 4's - 140, 145

4 Triples - 150, 155, 160, *(165x5)

Seated Cable Row > 80x20, 110x15, 135x12, 150x10, 165x8

Pec Dec Flys > 70x12, 84x12, 91x10, 98x10

Medium Underhand Grip Pulldowns > 100x12, 3 sets of 12 - 115kg

Low Incline DB Fly/Bent Arm Barbell Pullover > 3 sets of 15/15 - 20kg/40kg

So deviated from the plan a lil today, probably get in trouble with Coach but he'll be sweet, will be happy his coaching is working so well haha. I regularly up the programmed weights obviously given that I don't hit all the reps at one weight like I'm supposed to but as long as form is still tight and weight moves okay then he's happy. Today I added an extra couple reps as well just cos it felt good as.

The top set was a definite PB, and comfortable at that. Couple reps in the tank for sure.

Accessories were mint, good pump overall, felt sick. Got the blood moving and just still working on trying to build muscle as still wanna look jacked as fuarkk as well as being strong. Long way to go on both fronts but getting there !

Last heavy session until Friday when I do a little mock comp in the Den. Feeling good as, have hit heavy reps comfortably the last few sessions so feeling like I'm in a really good position to hit a couple PBs even without a proper competition peak/deload. And am still getting used to this bodyweight training wise, should be in awesome form by the time ProRaw comes around !

Will keep you lads and lasses posted through the week with the bit of work I do to bring it all together

[BeastBuilder]

17/08

Deload Three Lift

Squat > 2 Triples - 170kg

Pause Squat > 2 Triples - 120kg

Bench Press > 3 Triples - 120kg

Deadlift > 3 Triples - 170kg

Wide Grip Pull Ups > 3 sets of 12 - BW

Ab Rollouts > 4 sets of 15 - BW

Pretty straight forward session today, just priming the body for Friday. Not a full deload as went heavy last week so will still be carrying a bitnof fatigue into it but will do my best to minimize it. Will be much like a Openers/Seconds test session I usually do ten days out from a meet.

Knew I'd done today right as movements felt good and feel energized afterwards instead of stuffed which is how proper deload sessions should feel.

Mobility and Conditioning tomorrow to help get rid of any niggles and tight spots.

Not far away now !

[Bigken1985]

Hey bro, first time on here. your one strong unit!

[BeastBuilder]

Hey bro, first time on here. your one strong unit!

Hey bro !

Thanks, always good to know someone else is interested.

If you see any of the stuff I do and wanna give it a crack but want to know more just ask away and I'll try explain best I can.

I also see you're in Timaru ? Ever come up to Chch much ?

[Bigken1985]

Hey bro !

Thanks, always good to know someone else is interested.

If you see any of the stuff I do and wanna give it a crack but want to know more just ask away and I'll try explain best I can.

I also see you're in Timaru ? Ever come up to Chch much ? Thanks for that mate, always trying to learn more. Are you in ChCh?

Yeah, bro Timaru

I only really come up to ChCh for comps, normally at CSPC. 

[BeastBuilder]

Yeah, bro Timaru

I only really come up to ChCh for comps, normally at CSPC.

Yea bro I'm up in Chch.

Ah right cool, used to work and train at CSPC when it was Eastside, trained there for a lil when it shifted/helped them shift, but didn't really get on with the current management/too far out of the way so left lol.

That's mint though, you coming up for the Raw comp in late November there ? Or there is a GPC Push/Pull comp the next weekend if you wanted to give that a shot ?

I'll be at both most likely, helping a mate at the CSPC one and reffing/coaching at the GPC one.

Give me a yell if you want a hand at either or if you wanna come up for a session !

[BeastBuilder]

So training is boring as f*ck this week until Friday obviously.

Just got back from a Conditioning/Mobility session, ended up clocking up 10minutes each at start and end of workout on the bike, mobility stuff working on Upper Back, Shoulders, Hips, Quads and a quick circuit involving 100 KB Swings, 150 Heels to Heaven and 200 Band Pull Aparts. Easy as and feel good !

Since training is lame I thought I would give an idea of my diet. This is what I ate yesterday:

5.20am - 1.5cup Oats, 1.5scoop WPC, 1 Banana, 50ml Cream, 100ml Blue Top Milk

8.15am - 1 Banana, 1 Apple, 1 Kiwifruit, 1.5scoop WPC

11am - 200g Chicken, 200g Mashed Potato, Broccoli & Cauliflower

1.30pm - 200g Shrimp, 1/2cup White Rice, 30ml Extra Virgin Olive Oil

3.45pm - 200g Chicken, Broccoli & Cauliflower, Hickory Sauce

5pm - 4Teaspoon Organic Coffee, 8g BCAA, 500mg Aspirin

5.15pm - Train

7pm - 40g Coco Pops, 100g Berries, 1 Banana, 2scoop WPC

7.45pm - 300g Shrimp, Salad, Hickory Sauce

9pm - 8 Whole Eggs, Ketchup

And no I don't know wtf my macros are so don't bother asking lol.

Very Bodybuilder like I know but that's the aim, look like a Bodybuilder and perform like a Powerlifter.

[Pseudonym]

Man, 4 teaspoons of coffee must get you buzzing! What's the aspirin for?

[Cameron_R]

LOL I love the post work out Coco Pops! Excellent choice for the sugars :-)

[BeastBuilder]

Man, 4 teaspoons of coffee must get you buzzing! What's the aspirin for?

Best Pre-workout I've ever had ! Energy, Alertness and Fat Burning what's not to like !

The Aspirin helps give a pretty sick pump, increases the effectiveness of the caffeine etc, and apparently helps mobilize fat.

I have no studies etc to back this up, just what my diet coach has told me and what I have felt when I've had it vs when I don't. Obvs can't feel the fat mobilize but he hasn't set me wrong yet so I have no reason not to listen.

Also helps relieve blood pressure on staying tight with the heavy weights which is handy.

LOL I love the post work out Coco Pops! Excellent choice for the sugars :-)

Ahaha, it sick !

Supposed to be 30g Dextrose but I got sick of drinking just a shake blended up, feels better eating something. So same thing basically with some simple carbs.

I put the fruits and cereal in a bowl and use shake as the milk. Fucking nice after a good session !

Not listed on here but I also have Fish Oils morning and night everyday. Usually 4.5-6g each time.