[quote]mavis13 wrote:
Today was the begining of week 4 so its a light week half of week 3s weight. My shoulder hurt like hell while doing bench today. Im glad its a light week. If it still hurts toward the end of the week Ill take next week off or just do 2-3 days of just abs or forearms.
Bench 90% 1rm 1 rep 20min sets 145lbs
Squats 90% 1rm 1rep 20min sets 125lbs
Bentover rows 90% 1rm 1rep 20min sets 145lbs
abs same circuit just did 6sets
The bentover rows felt great on the shoulder. Other then the shoulder pain today was great except its weird lifting so light.[/quote]
Hey, I just re-read BB part 1 and Thib’s says to deload on Week 4 by doing half the number of SETS not half the WEIGHT (only on MSA day of course)!!! So yeah, I guess it makes sense to rest as much as you can in between sets, rather than doing one rep of super light weight…
[quote]osterm38 wrote:
mavis13 wrote:
Today was the begining of week 4 so its a light week half of week 3s weight. My shoulder hurt like hell while doing bench today. Im glad its a light week. If it still hurts toward the end of the week Ill take next week off or just do 2-3 days of just abs or forearms.
Bench 90% 1rm 1 rep 20min sets 145lbs
Squats 90% 1rm 1rep 20min sets 125lbs
Bentover rows 90% 1rm 1rep 20min sets 145lbs
abs same circuit just did 6sets
The bentover rows felt great on the shoulder. Other then the shoulder pain today was great except its weird lifting so light.
Hey, I just re-read BB part 1 and Thib’s says to deload on Week 4 by doing half the number of SETS not half the WEIGHT (only on MSA day of course)!!! So yeah, I guess it makes sense to rest as much as you can in between sets, rather than doing one rep of super light weight…[/quote]
Oh shit your right thanks for spotting that. I guess Ill do that friday. im goin back a rereading the rest too. Yeah that makes since to rest more rather then what I did.
Well I hate bitching out or bitching period but today is the last day of phaseI of beast training. My shoulder hurts beyond pain. It feels like a knife is being twisted around in my scapula. Its effecting my grip and Im even feeling it in my arm. So instead of pushing it im going to take next week off completly Ill return to the gym either to start phase II or depending on my shoulder I might just do abs and legs. Id rather take a week off on my choice rather then be forced to take a month or more off. Here is my last day of beast training.
A1) Military press isometric hold
3x9sec holds 265lbs
A2) push press with 75% max of military press
3xreps 135lbs
B1) Conventional deadlift isometric hold
6x9sec holds 385lbs
I didnt even want to attemp hang cleans today it hurt so bad. Except when I did the deads
C1) Back squat isometric hold
6x9 sec 295lbs
C2) jump squat 85lbs
6x5
And that is all for phaseI. Im going to go down a hand full of pain pills and play madden with a ice pack on it.
Also Im pist I have to take a week off because I feel like Ive made a huge huge gains since on this program. GRRRRR
[quote]mavis13 wrote:
Well I hate bitching out or bitching period but today is the last day of phaseI of beast training. My shoulder hurts beyond pain. It feels like a knife is being twisted around in my scapula.
Its effecting my grip and Im even feeling it in my arm. So instead of pushing it im going to take next week off completly Ill return to the gym either to start phase II or depending on my shoulder I might just do abs and legs. Id rather take a week off on my choice rather then be forced to take a month or more off. Here is my last day of beast training.
A1) Military press isometric hold
3x9sec holds 265lbs
A2) push press with 75% max of military press
3xreps 135lbs
B1) Conventional deadlift isometric hold
6x9sec holds 385lbs
I didnt even want to attemp hang cleans today it hurt so bad. Except when I did the deads
C1) Back squat isometric hold
6x9 sec 295lbs
C2) jump squat 85lbs
6x5
And that is all for phaseI. Im going to go down a hand full of pain pills and play madden with a ice pack on it.
[/quote]
Dude, I hear you on the shoulder pain. I think I went a little heavy today (2nd MSA of week 2’s redo), not to mention I should have taken today off, but wanted to get this week done by the weekend. I don’t know if I should Overload or not tomorrow. Good luck with the shoulder pain man, mine is kinda sore from 3 straight days of max lifts just about!
Even more grrr. I just got my package from Biotest with another tub of Metabolic Drive and BCAA. Im just decided to start taking BCAA’s but dont want to start till I start lifting again. And on top of that I got a message saying Grow! Whey is finally off backorder so I should be getting that soon too.
But it sucks not being able to workout. I did have someone at work massage my shoulder and she said were I say it hurts is really tight and it feels like I just pulled a muscle. It hurts alot less then yesterday.
Well my shoulder is feeling alot better. Turns out rhombloids and traps where super tight and rite in the middle was a knot the size of a half dollar. So since its feeling better Im goin to the gym and doing forearms and chest just to see how it feels then starting monday Ill start phase II. Ill also start taking BCAAs and my new tub of Grow! today or tommorrow. Ill post todays workout later.
Just got back from the gym and myshoulder still feels good. Took it light on chest. First time Ive done forearms in along time and holy crap there defintly going to be sore. Heres the work for today.
A1) Thor’s hammer
5sets 5 per side 30lbs
A2) Reverse preacher curls
5sets 5reps 40lbs
B1) Wrist curls
4sets 15reps
B2) Wrist rollers
4sets 3 up and down 10lbs
C1) Radial flextion
3sets 12reps 20lbs
C2) Ulnar flextion
3sets 12reps 20lbs
D) Bench press
4sets 6reps 225lbs
E) Incline press
3sets 6reps 135lbs (like I said I took it lite)
F) Decline press
3sets 10reps 135lbs
So like I said I took it a little light on chest. After I did bench I felt a little tender in the shoulder so I didnt really push it. Tommorrow Im going to do shoulders to see how that feels. If it feels like to much Ill put off phase II for another week. I really want to go into phase II strong. Im goin to ice and heat my shoulder while I play some madden 08.
Alright shoulder felt fine this morning when I woke up so I went to the gym after work and did shoulders and abs.
Military press
4sets 6reps 135lbs
Flys
4sets 7reps 25lbs
Shrugs
5sets 7reps 225lbs
Incline swiss ball roll outs
4sets 12 reps
3 postion bridge
4sets 60 sec holds
Swiss ball sit ups real slow
4sets 12reps
Leg raises with 8lb medicine ball
4set 8reps
Shoulder still feels fine so Im goin to start Phase II on tuesday.
OK went heavier today. Worked on forearms and abs. Tommorrow will be lower body. Im kinda stoked for that I really like triples so it should be awesome. Well besides the fact Im going up to Jerome and might do some hiking. Well heres what today was like
Forearms
A1) Thors hammer
5sets 5per side 30lbs
A2) Reverse preacher curls
5sets 6reps 60lbs
B1) Wrist curls
4sets 12reps 70lbs
B2) Wrist rollers
4sets 3 up and down 10lbs
C1) radial flexion
3sets 10rps 20lbs
C2) Ulnar flexion
3sets 10rps 20lbs
Abs
Super sets 3rounds
Ball roll outs on a incline 12rps
Russian twists 10rps
Cyclones 12rps 25lbs
Weighted swiss ball crunches 12rps 60lbs
Dragonflys 10rps
I really like this ab routine it feels good. Wrist rollers burn like hell. Whoever came up with that is a bastard. Still cant wait for tommorrow.
did you steal my profile picture? haha
[quote]-Tiberius- wrote:
did you steal my profile picture? haha[/quote]
Lol stop copying me haha. It was the best conan pic I could find I was actually thinking about changing it.
Today was Lower body. I way dig this its awesome.
A1) Iso metric back squat
4sets 6 sec hold 365lbs (kinda felt light)
A2) Back squats
4sets 3reps 315lbs
A3) Jump squats
4sets 5reps 85lbs
B1) Isometric deadlifts
3sets 6sec holds 365lbs
B2) Sumo deadlifts
3sets 2reps 315lbs
B3) Power cleans
3sets 5reps 155lbs
It all felt damn good but after the first set of power cleans my shoulder started to kinda feel it so I really didnt want to re-injure it. I finnished it off with Lazy man stretching.
Well once again was kinda busy yesterday so today I did upper body.
A1) Iso bench press
4sets 8sec hold 325lbs
A2) Bench press
4sets 3reps 285lbs
A3) Speed bench
4sets 5reps 145lbs
B1) Seated rows
4sets 8secs 195lbs
B2) Chest supported dumbbell rows
4sets 3reps 75lbs
B3) Speed bentover db rows
4sets 3reps 35lbs
This felt alright except the last set of bench press kinda felt a pain in my biceps oddly enough. Finnished it off with lazy man stretching.
Looks like phase II is going to be fun. I start next Wednesday, if all goes well (I think hurt my lower back from Hang Cleans yesterday. The pain is sharp when I stretch my neck downwards or look at my feet basically, haha).
[quote]osterm38 wrote:
Looks like phase II is going to be fun. I start next Wednesday, if all goes well (I think hurt my lower back from Hang Cleans yesterday. The pain is sharp when I stretch my neck downwards or look at my feet basically, haha).[/quote]
Yeah its awesome so far. After the first lower body day my legs were so so sore. It hurt to sit down on the toilet seat lol. Legs aint to sore now but christ the first 2 days was bad. Carful not to hurt yourself.
Today was lower body muscle growth and strength. And can I say I hate romanian deadlifts with a passion. But since its part of the program I guess Ill do it, not without alot of bitching though. Legs just got unsore too lol. I dig front squats Ive never done them before.
A1) Front squats
4sets 6reps 185lbs
A2) Romanian deads
4sets 6reps 155lbs ( I hate romanian deads)
B1) Leg press
4sets 8reps 385lbs
B2) Pull throughs
yeah I forgot how to do these so I didnt
C1) Standing calf raises
3sets 8reps 240lbs
C2) Leg curls
3sets 6reps 125lbs
So that was my day at the gym everything felt ok except romanian deadlifts and I think I can increase the weight on front squats.
I wasnt able to get on yesterday when I got down with the gym so here is yesterdays work and later Ill post todays
A1) Chest supported db rows
4sets 6reps 85lbs
A2) Bench press
4sets 4reps 275lbs
B1) Pull ups
4sets 7reps 35lbs
B2) High incline db press
4sets 8reps 65lbs
C1) Preacher curls
4sets 8reps 80lbs
C2) Ez bar tricep extensions on a flat bench
4sets 6reps 70lbs
Well my gym doesnt have a decline bench all it has is a decline bench press. Its kinda a pain in the ass to do ez bar extensions on it. My shoulder started to hurt toward the end. Did lazy man stretching after that kinda helped. Also girls how wear booty shorts to the gym are awesome.
Alright starting this one out with a rant. People who insist on talking to you when your at the gym in the middle of lifting. Yeah buddy thats why I have head phones on. Im here to work my muscles NOT my mouth. I save the mouth workout for the ladys in the bedroom. Also people who wear biking gloves while running or stretching. Why the fuck do you need gloves running its not like your hands are goin to devolop calouses. Actually the only time I can see the use of gloves is doing deadlifts or cleans/snatches. Other then that gloves are for sissys. While Im on the point Wrist straps. If you need wrist straps then you should be working more on your forearms and grip. Its your bodys way of saying its not ready for the weight. I saw a guy using wrist straps for incline dumbbell press with 70lbs!!! WTF.
Ok im done for now on to the days work
A1) Thors hammer
5sets 5reps 30lbs
A2) Reverse curls
5sets 6reps 60lbs
B1) Wrist curl
4sets 12reps 80lbs
B2) Wrist rollers
4sets 3reps 10lbs
C1) Radial flextion
3sets 10reps 20lbs
C2) Ulnar flextion
3sets 10reps 20lbs
Abs same as normal
Well today was great. I got three awesome complamints today. One from a guy who thought I weighed 220s when I told him I weighed 190lbs he said damn that awesome. Told him my bf% was 12% some other guy said it seems what ever Im doing seems to be working. At the gas station had a guy tell me to lay off the gym because Im making him look like a wussie. I laughed told him Id go crazy if I do lay off the gym. He told me Im looking good and keep up the good work. S othe beast program seems to be working great.
Oh also hot girls in tight spandex shorts are fuckiong awesome but not as awesome as hot girls in booty shorts 
OK so most the time I try not to stare at the gorgeous girls that come over and lift but christ today I couldnt help get side tracked by this tiny waisted amazing looking brunette doing dumbbell press. I swear I was working my eye muscles more. Now only if i had the testicular fortitude to go up and actually talk to girls that look like that. Maybee sometime Ill try the boar seamen approach.
Today was lower body day
A1) Iso squats
4sets 8sec hold 365lbs
A2) Back squats
4sets 3reps 315lbs
A3) Jump squats
4sets 6reps 85lbs
B1) Iso deads
4sets 7sec holds 335lbs
B2) Sumo deads
4sets 3reps 315lbs
B3) Cleans
4sets 4reps 135lbs
So with most everything I went up in reps and next week Ill add the 5th set and the last week Ill add more weight. The only thing I didnt really push it was cleans. They were kinda bothering my shoulder. Other then that It was a great day.