Building The Beast

[BeastBuilder]

23/11

Arms (Plus Side Delt Extra)

 

Seated DB Side Raises > 5 sets of 20 - 10kg

Standing Alternating DB Side Raises - 3 sets of 30 - 12.5kg

 

Tate Press/Standing Alternating DB Curls > 4 sets of 30/30 - 15kg each

 

Seated Rope Pressdowns/High Cable Curls > 6 sets of 25/15 - 11pl/12pl

 

Single Arm Rope Pressdowns/Single Arm Cable Concentration Curls > 4 sets of 20/15 - 5pl each

 

Reverse Grip Pressdowns > 12plx20, 15plx20, 16plx14/x9/x7 (RP), 100 rep DS - 14pl/11pl/9pl

 

Incline DB Curls > 12.5x15, 15x12, 17.5x10, 17.5x10/12.5x4 (6 second negative on final rep of each set. Except final drop set, 6 second negative every rep on 12.5kg)

 

Bike Rack Extensions/Lying Cable Curls > 3 sets of 25/12 - 12pl each

 

Love a good Arms day ! Feels mint.

So have made a call to add a Side Delt action for about ten minutes at the start of my Monday sessions and will add about the same on a Lat Width focused exercise to my Friday session.

Overall I didn't really aim for an ungodly number of reps like I usually do, admittedly still probably hit a few, haven't added it up but was mostly just focused on muscle tension and threw in  a lil 'heavy' work taking it past failure etc to add a bit of a different stimulus than my usual Arms session. Felt pretty good and nice not having to worry if it'll hinder my Bench numbers in a day or two or anything

[BeastBuilder]

24/11

Back

 

Medium Grip Underhand Pulldowns > 80x15, x15, 105x12, 120x12, 135x10  150x8, x8, 125x12, x12

 

Assisted Wide Grip Pull Ups > 3 sets to failure - -40kgx10, x8, x7 (2-1-1-2 Tempo)

 

Bent Arm Barbell Pullovers/Smith Rack Pulls (Extra Pullovers on Last Set) > 30x15/2ppsx12, 35x15/3ppsx12, 40x15/4ppsx10, 40x15/4ppsx10/40x7+4-5 partials from stretch (3 second stretch on final Pullovers)

 

Hammer Strength Yates Row > 4 sets of 12 - 2pps

 

Straight Arm Pulldowns > 100 Rep DS - 60kg/45kg/35kg

 

You know it's a good pump when you're seats in your truck which are usually sweet as uncomfortable as fuarkkk to sit in in traffic cos your Lats are hanging off the side lolol.

Solid work out, really one of those sessions that is how I enjoy training. Go in with a general plan and some ideas on what kinda movements I wanna do in mind but adapt it as I go and make it harder where I feel good, which ends up being most of the time at the moment lol.

First time trying out some Smith Rack Pulls. Really enjoyed them, especially supersetting with the Pullovers, basically went from an extreme stretch movement to an almost constant contraction movement with a massive squeeze, really pulled my Scaps back and down at the top, felt fucking stiffening.

Will see how Back feels tomorrow before I decide what compounds I'm doing for Posterior Chain as if my Lats/Mid Back are ruined they'll fatigue too quickly when I'm doing Deads and won't be able to take my Hammys/Glutes to their full extent. Possibly hit Romanians or Good Mornings instead, will see how we go.

[BeastBuilder]

Lol okay so I was keeping this to myself till I figured out if I could make it work/if I can mentally get my shit together enough to back myself for another comp but given that BangBang has become my personal publicist I might as well put it out there.

 

I have been invited to ProRaw 8 !

 

Which comes as one of the biggest surprises of my lifting career. After my very subpar performance the other weekend the thought had never crossed my mind that I would get this chance. I'm so fucking wrapt and grateful to be given the chance to compete at this as given my experience of the comp last weekend, it was the best run comp I have ever been to and I was thoroughly disappointed to not perform.

With this chance to redeem myself and compete in an even more competitive environment every part of my brain is saying go for it. Unfortunately, like everyone, I have commitments other lifting. I'm currently trying to get all my ducks in a row atm to make this happen and will keep you posted on the outcome.

I'm really hoping I don't have to let this opportunity pass me by.

[perform.nz]

You should hit up a few local companies for some sort of sponsor ship if you go bro mate there's people with one bikini show with sponsor ship so you should at least get free supps!

[BeastBuilder]

5 hours ago, perform.nz said:

You should hit up a few local companies for some sort of sponsor ship if you go bro mate there's people with one bikini show with sponsor ship so you should at least get free supps!

 

Lol yea but Tits and Ass sell product bro.

White, Plus Size and Hairy don't quite have the same public appeal haha.

Could be an option I'll look into though potentially

[BeastBuilder]

25/11

Posterior Chain

 

Lying Leg Curls > 30x15, 45x15, x15, 55x12, x12, 65x10, 75x8, 50x15

 

Paused Good Mornings > 60x12, 80x10, 100x8, x8

 

Standing Single Leg Leg Curl/Back Extension (Glute Emphasis) > 25x12/15, 35x12/15, 45x12/15

 

Deadlifts > 100x12, 140x10, 180x10, 220x12

Conventional Romanians > 2 sets of 10 - 140kg

 

So I had this really good idea today to save some high rep Deads till the end of my work out. While it did what I intended which was activate and pre fatigued my Hammys and Glutes so limited the weight and reps I could do and made it feel a lot more effective muscle wise rather than relying on leverages etc to shift the weight, It fucking hurt lol. Can confirm Glute pump was real. Didn't rest much between anything, most time consuming part was putting weights etc on and away.

Killer session though and felt mint the whole session. This Backloading thing is working really well imo, completely goes against majority of people saying you have to eat breakfast and you have to have carbs pre workout to perform etc.

 

Still on the fence regarding ProRaw, but I would say I definitely have both legs on the side of going, just need to jump off and get balls deep. Will discuss it with a few people far more experienced and mature than me over the weekend and should make a decision by next week I'd say.

[BeastBuilder]

26/11

Delts

 

Cable Side Raises > 3 sets of 20 - 3pl, 4plx30 (Max Full Reps+ Partials to get 30)

 

Seated Rear Raise/Haney Smith Rows/Standing Side Raise/Front Raises > 3 sets of 15/20/15/15 - 12.5kg/50kg/12.5kg/12.5kg

 

Reverse Seated Hammer Strength Press > 1ppsx15, 1.5ppsx15, 2ppsx10, 2ppsx10/1.5ppsx8/1ppsx6/1ppsx5 (Last Set Front Seated), 2 sets to failure (2-2-1-2 Tempo) - 1.5ppsx7, x5

 

Seated Glass Side Raises > 3 sets of 30 - 8kg, 12.5kgx20

 

Barbell Upright Row/Standing Alternating Side Raises > 3 sets of 15/24 - 45kg/17.5kg

 

Bradford Press/Chest Support Rear Raise > 3 sets of 12/15 - 45kg/12.5kg

 

Good session today, but ffs waaayyy too hot... My t-shirt literally looked like I had been swimming by the time I was done.

There was bugger all people training cos it was too hot for them I reckon but even then I was getting some strange looks but pump and flow of workout were dope so idgaf about sweating haha.

Pressing was pain free today which is sick with doing some behind the head action with Bradfords and the Reverse Seated position on the Hammer Strength basically makes it into a Behind The Neck Press, so was real happy with everything.

Some kind of Side Delt specialization in effect still I guess, plenty of volume and a few heavier reps than other sessions.

Happy with progress so far.

 

Am going to stick with current macros dietwise for the next couple days and will likely cut my carbs and fats slightly starting Sunday to increase fat loss a bit. 

[Realtalk]

Was hot up here too mate. Made me think about the heat and training. On my trips to Thailand I trained in some gyms with no air conditioning, could only train for about 30mins but felt so good all the niggles and aches are absent will have to take note this summer if it's hot and see if it's the same case. Probably some placebo bullshit but thought I'd mention lol

[BeastBuilder]

8 minutes ago, Realtalk said:

Was hot up here too mate. Made me think about the heat and training. On my trips to Thailand I trained in some gyms with no air conditioning, could only train for about 30mins but felt so good all the niggles and aches are absent will have to take note this summer if it's hot and see if it's the same case. Probably some placebo bullshit but thought I'd mention lol

 

Lol nah bro I think that's legit. Call it broscience or whatever but I think your onto something.

Even if it is placebo who cares, still works and feels good but yea by gawd did I go through a few water bottles haha.

Could work well with a comp prep though I guess if things head that way ! I've never done a prep over summer so could be a good time, I usually make my best gains over summer and yea feel good like you say.

Soz rambling but your post started a thought train in my head lol

[maccaz]

i learn a lot from your journal lol, half these isolation movements i have to google/youtube them or id think you're just making up words

[BeastBuilder]

32 minutes ago, maccaz said:

i learn a lot from your journal lol, half these isolation movements i have to google/youtube them or id think you're just making up words

 

Lol some of the movements I dunno what they're called and just make names for them that basically say Grip/Seated or Standing/Body Position etc. I make a lot of stuff up as I go along and look at things and just experiment and invent a new movement, well new to me anyway lol. Some stuff like with People's names etc I find on YouTube/Facebook etc and just decide to try them but yea you're not wrong thinking I make up words and movements. That's half the fun haha.

[BeastBuilder]

27/11

Arms + Lats Extra

 

Incline DB French Press/Alternating DB Curls > 4 sets of 30/30 - 15kg

 

Ez Bar Curls/Tri Bar Pressdowns > 10 sets of12/25 - 37kg/14pl

 

Tate Press/Overhead DB Extension/Kickbacks > 10kgx10/10/10, 15kgx10/10/10, 17.5/15/12.5/10kgx8/8/8

 

DB Curls/Hammer Curls/Alternating Pinwheel Curls > 10kgx10/10/24, 15kgx10/10/24, 17.5/15/12.5/10kgx8/8/16

 

Rope Pressdowns > 100 Rep DS - 60kg/45kg/35kg

Cable Curls > 50kgx8/x8/x8 (RP) (5-1-1-1 Tempo)

 

One Arm Overhead Cable Extension/Seated DB Concentration Curls > 3 sets of 25/12 - 30kg/12.5kg (Non Stop)

 

Wide Grip Pulldowns > 5 sets of 12 - 100kg

Straight Arm Pulldowns > 3 sets of 15 - 50kg

 

 

Fuuaarrkk. Can confirm pump is real. No idea why, may have been exercise selection, may have been hydration, may have been body getting better and better at utilizing carbs, I dunno but it was literally painful. Sickening gains incoming though obvs haha.

Pretty self explanatory work out written up I think. Came up with majority of it on the spot again.

Except the little Giant Set Drop Sets for each muscle group, I had a general idea of what I wanted to do and just gave it a crack. So basically worked up to a hard weight for the 10 reps on each exercise then dropped to the next set of DBs and hit the same reps and exercises and did basically a triple dropset but involving three exercises, was rough as f*ck hahaha.

 

Solid work, enjoyed it but dat sweat game was strong again haha.

 

Looking forward to reffing at GPC Southern Iron Giants Push Pull tomorrow morning, going and watching a mate lift at the CPA comp in the afternoon, training Legs somewhere in there and going out for Thai with the GPC NZ crew. Guna be a busy day !!

[BeastBuilder]

28/11

Legs

 

Squat > 6 sets of 12 - 60, 60, 100, 100, 140, 140

 

Leg Press > 4 sets of 50 - 4pps, 6pps, 8pps, 8pps

 

Paramount Squat/Hack Squat/Walking Lunges > 3 rounds of 15/10/30m - 1pl/2pps/BW

 

Leg Extension > 9plx40, 13plx30, 80 rep DS - 16pl/12pl/7pl, 10plx15/5/15 (Slow Squeeze/Help Up Very Slow Negative/Partials)

 

 

Bit of a quick workout yesterday, was short on time in between commitments.

So the Olympic Style Squats made a comeback for a week and now the Romaleo's go back in the cupboard lol. With the opportunity of PR8 looking more than likely I thought it would be more constructive to do Comp Style Squats just with a High Bar position and Sleeves.

All felt good though, good reps and very little rest lol.

Pump was pretty mint, after the laat set of Leg Ext I got up took a couple steps towards picking up my book and sleeves off another machine and almost KO'd myself on a plate rack cos my legs did the old flibbity flobbity u wot m8 lol. Good times. 

 

GPC Southern Iron Giants was mint. Good introduction for some new lifters. Was done and dusted pretty quick as had a few people pull out last minute but it kept it flowing well. Some strong lifters with a couple girls pulling over 140kg (one went 170kg), few guys getting their feet wet and giving it a crack with one of the lads going 152.5kg/280kg for his first comp in like four years or so.

Then I went and watched/helped a mate out at the CPA Canterbury Raw Cup. Was quite busy as they had a lot of lifters, a lot of novices just giving it a shot which was good to see. Successful day for the lad going 9/9 hitting 660kg @ 82kg. He has been rehabbing some pretty serious hip injuries for the last wee while so making a good comeback.

 

Currently a few things in the works regarding PR8. Just waiting on confirmations etc so I can figure out a plan of attack. Can't miss out on a shot to post a big total one last time for a couple years !

[BeastBuilder]

29/11

Chest

 

Bench Press > 3 sets of 12 - 100kg

2 sets of 10 - 140kg

 

Low Incline DB Flys > 15x20, 20x15, x15, 25x12, x12, 30x10/17.5x12

 

Incline Hammer Strength Press > 2ppsx15, 3ppsx12, x10, x11+4 Forced Slow Negatives

 

Cable Flys/Pin Loaded Flat Bench > 4 sets of 25/10 - 6pl/Stack

 

Pec Dec > 70x12, x12, x12/49x10

 

Mint session today, Bench at the start of the session like Squat yesterday to help ingrain motor patterns for comp, did it comp style, controlled and tight, heels up etc. Felt light as and really fluid. Shoulder is feeling awesome, grip was a lil wider than I did prepping for comp post injury, felt fine and speed was definitely there in bucketloads, might as well have been an empty bar. Will stick with this grip for awhile and gradually work it out over the next wee while as it will help in the long run. I'll be gradual about it and work on mobility to avoid injury again as dat no fun haha.

Accessories were good, really nailed the Chest hard !

 

In other news, I am officially confirmed for ProRaw 8 in March ! Everything has worked out really well at this end and have been able to work around travel plans etc. So amped when I confirmed with Markos this morning, going to be awesome and really looking forward to hitting the numbers I should have last time plus some !

So plan of attack is to carry on as I am for the next six weeks just hitting hypertrophy/conditioning hard, but with a focus on the big three in their respective sessions for higher reps to hammer muscle groups but also to help groove motor patterns as I'll be hitting them with my comp style form or very similar eg subbing in High Bar position for awhile on Squats etc. Then will hit a ten week prep cycle aiming to build and peak strength with Tom Lilley as commander in chief. Looking forward to some big numbers and having this second chance is a whole new level of motivation !

This journal is about to get interesting. 

[BeastBuilder]

30/11

Arms + Core&Upper Back

 

Skull Crushers/Alternating DB Curl > 27x35/15x40, 37x25/17.5x32, 47x20/20x24, 57x15/22.5x24

 

Rope Pressdowns/High Squeeze Cable Curl > 6 sets of 25/20 - 50kg/55kg

 

Smith JM Press > 0.5ppsx15, 1ppsx15, 1.5ppsx12, x12, x13/0.5ppsx8/10kgx15 (DS to Overhead DB Extension)

 

Spider Curls > 25x30, 35x20, 40x15, x12/25x10, 25x15 (4second negative)

 

Tri Bar Pressdowns/Cable Preacher Curls > 5 sets of 25/12 - 13pl/10pl

 

Cable Ab Pulldown/Face Pull > 5 sets of 20/20 - 20pl/12pl

 

 

So bit of a change up from the original plan for Monday's but there is a good reason for it.

Arms was sick, good volume and some good intensity on a couple heavy movements so definitely heading in the right direction and hopefully help my bench/finally crack 20 inches soon haha.

So as my extra I was obvs going to do Side Delt stuff but that was when my goals for the next four to five months were purely aesthetic and physique related. With comp now the plan with as big of a total as I can manage the goal I might as well hit stuff that will compliment that. So will be hitting Core twice a week at least on Mondays and Fridays along with Upper Back which will also be hit a little bit or a lot depending on my exercise selection on Thursdays with Delts.

 

Feels good to have a plan in place and another competitive goal on the horizon, always makes training more productive !

[Pseudonym]

On 25/11/2015, 1:35:22, BeastBuilder said:

 

Lol yea but Tits and Ass sell product bro.

White, Plus Size and Hairy don't quite have the same public appeal haha.

Could be an option I'll look into though potentially

Will send Gymnation stringer in return for booty shot.

[BeastBuilder]

4 hours ago, Pseudonym said:

Will send Gymnation stringer in return for booty shot.

 

Don't tempt me Pseudo..

My inner whore is just waiting for a reason to surface lol

[BeastBuilder]

1/12

Back

 

Straight Arm Rope Pulldowns > 40x30, 55x20, 70x15, x15, 80x15/60x10/40x10 (DS)

 

Seated Cable Row > 80x15, 110x12, 140x12, 170x10, 125x12 (2-1-1-2 Tempo)

 

DB Row > 45x12, 55x12, 60x26 (LH) x27 (RH) (Kroc Row)

Chest Support Two Arm DB Row > 3 sets of 15 - 30kg

 

Incline Close Grip Cable Pulldown > 3 sets of 12 - 20pl (3-1-1-3 Tempo)

 

Wide Neutral Grip Pulldowns > 4 sets of 10 - 110kg

 

 

Pretty dope session today, nothing too fancy just good volume, lots of reps with little rest and some added intensity. All lead to a solid pump and Lats feeling real good and tired overall, whole thing wrecked which is mint.

Loving the old split. Body isn't feeling ruined which is nice and can work around certain things when I feel like going heavy or not etc.

 

Posterior Chain tomorrow. With comp as focus I'm bringing Deads to the front of the work out. Keeping reps in the 8-12 range though, will just be basically doing linear progression on the main three movements for the next five weeks and hopefully be hitting some good weights for big reps to set up for a solid prep !

[BeastBuilder]

2/12

Posterior Chain

 

Deadlift > 2 sets of 8 - 240kg

Speed Pulls > 3 sets of 3 - 180kg (20-30 secs rest)

 

Seated Hammer Strength Leg Curl > 2plx12, x12, 3plx10, x10, 3.5plx10, x9/2plx7/1plx11 (DS)

 

Cable Pullthroughs > 15plx12, 17plx12, 3 sets of 12 - 18pl

 

Romanians > 4 sets of 12 - 80kg (Stretch Focus)

 

 

Quick and hot session yesterday, fucking redic.. They seriously need to invest in some air con at the gym rather than just fans that circulate the hot air lol.

Deads were easy but my set up and flow was fucked as I forgot chalk had to use straps and ruins belt position, can't get as tight etc. But all good still good reps, body is definitely feeling it today, pretty stiff lol.

Accessories were pretty quick as I had to drop my Grandad at the Airport so made the heat even worse as was rushing.

Did someone order dehydrated as fuark lol.

 

[BeastBuilder]

3/12

Delts

 

Reverse Pec Dec/Double Behind the Back Cable Side Raises > 49x40/10x40, 63x25/15x20, 3 sets of 25/15 - 70kg/17.5kg

 

Alternating DB Front Raise/DB Side Raise/Rear Raise > 4 sets of 24/15/12 - 15kg

 

Seated DB Front Press > 20x20, 25x15, 30x15, 35x12, 40x12, 45x10, 50x10, 40x12/30x7+Max Partials

 

Alternating DB Side Raises/Glass Side Raises > 17.5x20/9x15, 20x20/9x15, 2 sets of 20/15 - 22.5kg/9kg

 

Underhand Cable Front Raise/Cable Upright Row > 4 sets of 15/20 - 10pl

 

 

Still too dam hot to be training but gotta love the iron everyday lol.

Turned out to be more of a success than I expected, was going to take it chilled with pressing as still unconfident with knowing how far I can push it. And turned into a PB day lol. I don't think I've ever pressed the 50s overhead for 10 before, and if I have they definitely wouldn't have been as clean as they were today. So really stoked with that, I guess you could say rehab is going well. Feeling strong not even a week into extra calories, this is guna be fun !

I dunno if I mentioned it before but given that I was unsuccessful imo dropping into the 110s at PR7 and both me and my coach know I will perform a lot better heavier I am in the 125s class at PR8. This means I don't have to worry about bodyweight at all really as it is very unlikely I will get to 125 without meaning to lol. So I can just eat, train hard and go balls to the wall and come in at my best. I'm after the biggest total I can achieve, I don't care what bodyweight I am to do it. And simple maths and logic dictates I will be stronger at a carb loaded, well fed all prep, unstressed 120kg than at flat, dieted down 109kg. I'm aiming to keep majority of my gains quite lean and hopefully maintain same condition by eating pretty clean and not rushing the weight gain, but even if I literally put on all fat and no muscle I would still be stronger at the heavier bodyweight, so the more weight I can keep to muscle or glycogen gain etc the more productive it will be.

[BeastBuilder]

4/12

Arms + Core

 

Single Arm Cables:

Underhand/Overhand Pressdowns/Standing Curl/Bent Over Concentration Curl > 4 sets of 20/20/15/15 - 4pl

 

Wide Reverse Grip Pressdowns/Cable Preachers > 6 sets of 25/12 - 14pl/12pl

 

Incline DB French Press/Zottman Curl > 4 sets of 20/8 - 17.5kg/12.5kg

 

Hands Apart Rope Pressdown/Ez Bar Curls > 4 sets of 25/15 - 45kg/32kg

 

Wide Neutral Grip Pressdowns > 15plx20, 17plx15/14plx15/11plx15/8plx15/5plx15/Stackx30 seconds (Loaded Overhead Cable Stretch)

 

Hoist Curls > 10plx15, 14plx6/11plx4/8plx4/5plx4+Max Partials (4 second Negatives on whole last set)

 

Decline Sit Ups > 2 sets of 25 - BW

4 sets of 15 - +20kg Plate

 

 

Loving the volume atm, supersets and shit all day ! Pumps are intense with the extra food in the system. I swear if I don't get 20 inch arms by comp I'll never get there hahaha. Although to be fair I haven't measured them in ages so could be there already I dunno lol.

Zottman Curls are a right slut, I can't even remember the last time I did them but they definitely haven't gotten any easier.. The slow descent and twists fucking ruined me.

Core Strength is coming back, felt good doing bit of work yesterday, few holds at the bottom of a few reps made it pretty hard. Should help a lot with my Squat game and let me stay tighter and more stable.

[BeastBuilder]

5/12

Legs

 

Squat > 3 sets of 8 - 180kg

 

Leg Press > 6ppsx25, 3 sets of 25 - 8pps, 8ppsx27/6ppsx12/4ppsx9/2ppsx7, 8ppsx23/6ppsx11/4ppsx7/2ppsx7

 

Walking Barbell Lunges/Sissy Squats > 3 sets of 40m/5 - 25kg/BW (5 sec Isotension each rep)

 

Leg Extension > 43x25, 57x25, 71x25, 84x20/64x15/47x15/36x15+20 second Kneeling Quad Stretch, 50x20+20 second Kneeling Quad Stretch (Slow&Squeeze Reps on Last Set)

 

Trained at City Fitness today as one of the lads trains there and we hadn't trained with him in ages. Jewed the sign in form with some bs name and number cos I don't want their stoopid marketing calls lol.

Squats felt good, paused each last rep, all sets were pretty easy. Sticking to 8s on main movements I've decided so still getting good amount of reps but don't get out of the movement pattern groove which is also what I'm working on. Was weird as was only a four plate squat for a few reps but had a wee crowd or mirers all looking at me like wtf how so swole haha.

Accessories were good, the machines are different to FitC obviously, eg the Leg Press is a lot heavier and higher angle so can't use as many plates etc but yolo who cares Squats are the only numbers that matter really.

Felt good though and pump was dope, she's guna be sore tomorrow !

[maccaz]

Lol those commercial gym mirers. Was doing 170 speed reps in last session, indian guy comes up "excuse me sir, how do you squat with so much?" They all usually watch. Glad to be outta there. 

[BeastBuilder]

35 minutes ago, maccaz said:

Lol those commercial gym mirers. Was doing 170 speed reps in last session, indian guy comes up "excuse me sir, how do you squat with so much?" They all usually watch. Glad to be outta there. 

 

Lol bro right in the feels..

I just hope that when I was starting out I wasn't that much of a phaggot haha.

 

6/12

Chest

 

Bench > 3 sets of 8 - 150kg

 

High Cable Flys > 3 sets of 30 - 6pl

 

Incline DB Bench > 40x12, 50x12, 60x12, x12, x10/40x7 (DS)

 

Hammer Strength Chest Press/Pec Dec > 2ppsx20/63x15, 3ppsx15/63x15, 2 sets of 10/15 - 4pps/63kg

 

Low Incline DB Flys/DB Pullovers > 15x15/20x12, 2 sets of 12/12 - 20kg/20kg

 

Cable Flys > 5plx25, 5plx20/4plx20/3plx20 (DS)

 

 

Firstly my glutes are wrecked from Saturday's session no homo. I thought they were sore yesterday while I was training but oh lawd.. this is a different level lol.

Anyway good session yesterday, ended up being another 'Shoulder Rehab' tester kind of haha. Bench went well, all reps quick and easy. Pauses on the last rep on each set for 3-4 seconds. Had the missus lifting out for me and she does surprisingly well with anything up to about 160 odd.

The DBs ended up being where I really tested things. Haven't touched the 60s in forever, definitely not since injuring myself and to have them easy reps on Incline was real nice. Definitely building confidence with the shoulder, seems to be playing ball well. Doing some mobility work when I'm at home or bored at work on it just to keep it moving. Seems to be doing the trick, it's basically a non issue now just something I need to be wary of that could happen again.

But yeah successful "offseason" session experimenting and seeing how the body is going. Kind of an offseason right now or I dunno what you'd call it, "Pre-Prep Phase" or something technical like that. Just training hard trying to gain size and work on weak points.

[BeastBuilder]

7/12

Arms+Core

 

Reverse Grip Pressdowns/High Cable Curls > 10 sets of 30/20 - 12pl/10pl

 

Alternating DB Curl > 15kgx40, 20kgx30, 25kgx20, 30kgx16, 32.5kgx16/15kgx14/20kgxMax+Partials (DS plus Barbell Finisher)

 

Smith Skull Crushers > 0.5ppsx20, 1ppsx12, 1.5ppsx10, x10, 1ppsx12, x12/40kgxMax+Partials+Forced Stretch (Flat Yates Press Finisher)

 

Rope Pressdowns/Barbell Preachers > 5 sets of 20/12 - 12pl/30kg

 

One Arm Cable Pressdowns > 2 sets of 20/20/20 - 5pl (Underhand/Overhand/Pushdown)

 

Seated DB Concentration Curl > 15kgx15/x12/x7/10kgx20/x10/x20 (Alternating Sets Left then Right non stop, then Standing DB Curl Finisher doing Alternating/Together/Alternating)

 

Cable Ab Pulldowns/Hanging Leg Raises > 5 sets of 25/20 - 90kg/BW

 

 

Good session today, chilled all day and got some christmas shopping etc out of the way and just headed straight to gym after that so was pretty casual but good it was an Arms day.

Business as usual, lots of reps, lots of blood flow, big pump, loved it. Couple heavier exercises in there to make my Arms man up be able to handle heavier Bench and Deads when the time comes.

Nothing magic here just basic hard and fast sessions, big volume trying to put on some needed muscle mass.