Day Seventy-three:
Crazy day at work today. 8:30-5:30 of training straight through with about three hours of work when I got home. I still made it to the gym though, so it’s all good an I’ll sleep like a baby tonight. Cardio and other less-than-riveting activities, but it’s all part of the program so it needs to be done.
Working arms tomorrow and really looking forward to it.
Day Seventy-four:
Today was pretty intense at work and it felt great to get away from the stress for an hour and just lift and forget about stuff for a while. I find that arms are a great workout to do when something big is on my mind because smaller muscle groups take less coordination and focus to work. This isn’t to say that you wouldn’t derive a greater benefit from being more focused, but unlike performing heavy squats, bench, or dedlifts, you are less likely too miss a lift or have it result in a serious injury if you do.
My relaxing and much needed arms day looked like this:
A1) Close-grip preacher curl
95 x 7
105 x 5
115 x 3
95 x 7
105 x 5
115 x 3, 75s rest
A2) Close-grip bench press
175 x 7
185 x 5
195 x 3
175 x 7
185 x 5
195 x 3, 75s rest
B1) Incline dumbbell hammer curl
40 (each hand) x 10 x 2
45 x 8 x 2
50 x 6, 75s rest
B2) Decline EZ bar triceps extension
70 x 10
80 x 10
85 x 8 x 2
95 x 6, 75s rest
C1) Wide-grip/elbows in preacher curl (regular + partials)
70 x 12 + partials to failure
60 x 12 + partials to failure
50 x 12 + partials to failure, 60s rest
C2) Rope cable pressdown (low double contraction)
110 x 12 x 3, 60s rest
After that it was back to the office for more training and getting very little done in terms of actually generating business. So I guess it was a successful day, although it really didn’t feel that way in some respects.
Day Seventy-five:
Today was, by far, the most stressful day of my professional life. In short, I basically had a week of training that ended with a brutal assessment that will determine whether or not I am eligible for promotion in the upcoming months. And the worst part is that I don’t find out how I did until the end of next week. Pretty intense.
In order to better accommodate my busy schedule today, I took my “off” day (usually on Sunday) a couple days early and will do my usual cardio and flexibility work on Sunday. Definitely looking forward to some downtime this weekend.
Day Seventy-six:
Amen it’s the weekend! I did a whole lot of nothing today and it felt great. Sometimes it’s just good to be lazy.
Shoulder day today:
A1) Push press
140 x 7
160 x 5
180 x 3
145 x 7
165 x 5
185 x 2, 75s rest
A2) Barbell power shrugs
210 x 8
230 x 6
250 x 4
215 x 7
235 x 5
255 x 3, 75s rest
B1) Seated dumbbell press with a hammer grip
40 x 10
45 x 10
45 x 8
50 x 8
55 x 6, 75s rest
B2) Upright rowing
75 x 10
85 x 10
85 x 8
95 x 8
105 x 6, 75s rest
C1) Dumbbell lateral raise: regular reps + partials
15 x 12 + partials to failure
12.5 x 12 + partials to failure
10 x 12 + partials to failure, 60s rest
C2) Rear deltoid machine: peak double contraction
50 x 12
40 x 12
30 x 12, 60s rest
Getting up there on the push press… I really want to build up my shoulders over the next few months (along with everything else), but I’m definitely getting stronger. Rock on.
Day Seventy-seven:
AFC and NFC championship games today. I am personally rooting for the Ravens and stand to make a good amount of “passive income” (yeah, I read the forums from time to time) if they manage to take out Pittsburgh.
Weekly weigh-in:
Weight: 191 lbs
Waist: 33.0"
I am up one pound since last week while keeping my waist measurement the same. I think I have finally nailed down my diet and found something that really works for me: High protein, high fat, and carbs peri-workout only. Not sure how much longer I will continue to see gains on this type of diet, I plan to stay on it indefinitely until progress stalls.
With only one week left of the program, I am beginning to consider what I will do next. Right now I am thinking that I will do another four weeks of phase 3, varying the exercise selection slightly to incorporate more of my core lifts (bench, back squat, deadlift, etc.)
Here’s what I am planning for the next phase. And input from the guys reading this log is welcome:
Monday:
A1) Bench Press
7,5,3,7,5,3
A2) Barbell row
7,5,3,7,5,3
B1) Low-incline, wide-grip dumbbell press
10 x 2, 8 x 2, 6
B2) Chest supported dumbbell row (hammer grip)
10 x 2, 8 x 2, 6
C1) DB flyes + partials
10-12 x 3
C2) Lat pulldown (low double)
10-12 x 3
Tuesday:
A1) Back squat
7,5,3,7,5,3
A2) Sumo deadlift
7,5,3,7,5,3
B1) Leg press
10 x 2, 8 x 2, 6
B2) Split squat
10 x 2, 8 x 2, 6
C1) Leg extension + partials
10-12 x 3
C2) Seated leg curl (low double)
10-12 x 3
Thursday:
A1) Standing barbell curl
7,5,3,7,5,3
A2) Weighted dip
7,5,3,7,5,3
B1) Supinating dumbbell curl + partials
10 x 2, 8 x 2, 6
B2) Close-grip bench press
10 x 2, 8 x 2, 6
C1) Cable curl + partials
10-12 x 3
C2) Overhead extenion (high double)
10-12 x 3
Saturday:
A1) Standing dumbbell press
7,5,3,7,5,3
A2) Dumbbell shrug
7,5,3,7,5,3
B1) Machine shoulder press
10 x 2, 8 x 2, 6
B2) Behind-the-neck barbell shrug
10 x 2, 8 x 2, 6
C1) One-arm lateral raise + partials
10-12 x 3
C2) Upright row (high double)
10-12 x 3
Thoughts?
Great thread
in near future i am planning to become a beast myself just like you
what are rest periods? (back squat + sumo dl seems tough to me)
[quote]totti13 wrote:
Great thread
in near future i am planning to become a beast myself just like you
what are rest periods? (back squat + sumo dl seems tough to me)[/quote]
Thanks for the compliment! Although I plan to get much beastlier in the future now that my training and diet are dialed in.
I plan to keep rest periods the same as the original Beast Building program, which gives longer rest periods on lower body days and shorter rest period on upper body days. So it basically would look like:
Monday, Thursday and Friday (upper):
A1 & A2) 75s rest
B1 & B2) 75s rest
C1 & C2) 60s rest
Tuesday (lower):
A1 & A2) 120s rest
B1 & B2) 90s rest
C1 & C2) 90s rest
The longer rest periods on the lower body days help offset the accumulated fatigue of doing two core movements back-to-back. Also, keep in mind that the first part of this program has you doing Squats and deadlifts on the same day to begin with. I have done a few of CT’s programs that advocate this type of volume/stress.
Day Seventy-eight:
Incredibly slow day at the office so it as definitely good to get out for a while and pump some iron. I am doing a de-loading week all this week so I am dropping the last set of each exercise to allow myself to recover a little before I switch things up again.
My last “Beast Building” chest workout:
A1) Low incline dumbbell press:
70 (each hand) x 7
80 x 5
90 x 3
75 x 7
85 x 5, 75s rest
A2) Weighted pull-up (close, parallel grip)
219 (BW + 30) x 8
229 (BW + 40) x 5
239 (BW + 50) x 3
219 (BW + 30) x 7
229 (BW + 40) x 5, 75s rest
B1) Wide-grip bench press
175 x 10
180 x 10
185 x 8 x 2
B2) One-arm dumbbell row
105 x 10 x 2
115 x 8 x 2, 75s rest
C1) Pec-deck (regular reps + partials)
100 x 12 + partials to failure
90 x 12 + partials to failure, 60s rest
C2) Straight-bar pulldowns (low double contraction)
120 x 12
110 x 12, 60s rest
I felt great leaving the gym today and definitely had a lot left in the tank. I am hoping that this will continue throughout the week and hopefully I will be able to get my weight up to 192 and be ready and refreshed for next week.
Very excited to do some heavy benching next Monday.
Day Seventy-nine:
Leg day - by far the most painful of lifting days. So glad this is a de-loading week where I can drop a bit of volume… hopefully I can swing some extra sleep this week as well to help recover and prepare for starting my new lifts next week.
Legs!:
A1) Front squat
215 x 7
230 x 5
245 x 3
215 x 7
230 x 5, 120s rest
A2) Romanian deadlift
315 x 7
335 x 5
355 x 3
315 x 7
335 x 5, 120s rest
B1) Snatch-grip deadlift (standing on platform)
215 x 10 x 2
235 x 8 x 2
255 x 6, 90s rest
B2) Walking dumbbell lunges
45 x 12 x 2
55 x 10 x 2
C1) Leg press (regular reps + partials)
335 x 12 + partials to failure
315 x 12 + partials to failure, 90s rest
C2) Leg curl (low double contraction)
165 x 12
170 x 12, 90s rest
Hopefully, by continuing to eat a lot while dropping the volume slightly, I will be able to gain another pound this week. Just gotta keep up the work and keep eating. I’ll get there eventually.
Day Eighty:
Woah! Fallen waaay too far behind on this log. This is unacceptable.
I will try to keep these posts quick and to the point so I can catch up.
Cardio/flexibility/mobility day. Incline walking on the treadmill, starting at 3.2 MPH @ 12 degree incline and ending at 3.6 MPH @ 15 degrees. 1/2 hour. Lots of static stretching and lots of mobility work, primary focus being the lower body and hip region.
Day Eighty-one:
Arms day.
A1) Close-grip preacher curl
95 x 7
105 x 5
115 x 3
100 x 7
110 x 5, 75s rest
A2) Close-grip bench press
175 x 7
185 x 5
195 x 3
180 x 7
190 x 5, 75s rest
B1) Incline dumbbell hammer curl
40 (each hand) x 10 x 2
45 x 8 x 2, 75s rest
B2) Decline EZ bar triceps extension
70 x 10
80 x 10
85 x 8 x 2, 75s rest
C1) Wide-grip/elbows in preacher curl (regular + partials)
70 x 12 + partials to failure
65 x 12 + partials to failure, 60s rest
C2) Rope cable pressdown (low double contraction)
110 x 12
120 x 12, 60s rest
Whew!
So what is the new plan of attack? Are you restarting the Beast Building program? Opting for something else?
What is your diet like?
[quote]PonceDeLeon wrote:
So what is the new plan of attack? Are you restarting the Beast Building program? Opting for something else?
[/quote]
Four months after I was supposed to post my review, I log on to T-Nation (which apparently has changed names since I’ve been on) and for some reason feel the need to complete this thread. Here goes.
According to my log, the final stats for the program were as follows:
Weight: 192 lbs
Waist: 33.0"
So the net change over the course of the program was 10 lbs of mass gain, at least half of which I would say was lean. I also managed to put 0.75" on my waist, which I can live with. I am disappointed to say I don’t think Receptormax really worked for me, but this may be due to the fact that I was eating fairly low carb throughout the program, with probably 80% of carbs coming from para-workout nutrition, which is when insulin sensitivity is at its peak to begin with. It’s a shame - I wish I could say it’s a wonder supplement, but I can’t. At least not for me. Maybe for those who are insulin resistant and still eat carbs, but that’s not me.
Since this program I have done a lot of things. Some things good, some things not-so-good.
Good - flew to England for 2 weeks and lifted in a fancy “Bally’s Fitness” type place where I converted kg’s to lbs using my pay-as-you-go Orange phone then ate a whole rotisserie chicken immediately post-workout every day.
Not-so-good - Spent over $600 on alcohol and pub food while overseas. Not exactly a good way to keep gains or visible abs.
Good - Helped my friend Mark gain 15 lbs of solid mass and remembered how much I love lifting weights in the process.
Not-so-good - Decided that cutting fat would be a good idea after drinking myself stupid for 2 weeks straight (not a bad idea in itself) and did so by following a fat-loss program that I found on a pamphlet inside of a GNC brand “Ripped Kit” (kinda dumb). I also allowed myself ONLY 4 cheat meals per week. 'Cause you know, it’s still following the 90% compliance rule (retarded).
Good - Got pissed off after making zero progress with my GNC + cheating program and decided to knuckle down for 4 weeks, follow a solid, self-made plan, and allow 0 cheat meals per week. I am now in the best shape of my life. Ever.
[quote]
What is your diet like?[/quote]
And just in case my buddy PonceDeLeon, who was a source of inspiration and an excellent resource in those 3 months of Beast Building ever checks this thread again, I have officially switched over to a low-carb lifestyle. My current marconutrient breakdown is usually around 40% protein, 60% fat and less than 30g carbs per day, all of which come from green leafy vegetables or mixed nuts. I am following a fat cycling plan, my energy is through the roof (as are my lifts) and I am still 10 lbs heavier than the start of this program. I am leaner to boot, spend as much time as humanly possible with my shirt off, and am incredibly pleased with the progress I have made. Next stop 205. Don’t think I’ll bother with the log this time.
Thanks for reading this guys.
DT
It was a good log. Good job.