My Road To BEASTNESS w/ Vids

Training Training Logs
1021

[quote]Spidey22 wrote:
Your progress is crazy! At this rate you’ll have a total OVER 9000 in no time…[/quote]

Well I’m shooting for at least 6,400 but we’ll see how things go. lol

I’ve been traveling and doing the family thing for the past few days but here is my quad session from Wednesday and my chest session from today. On Wednesday I was feeling pretty good on squats so I decided to go heavier and drop reps on my HFS. Something felt odd on front squats so I cut them out. Today I felt pretty strong and blew through the HFS sets. The change to 3 X 3 from 4 X 5 is nice, and I think psychologically it helps knowing I have less work to do before my real heavy work on the foundation exercise.

Shock Week Quads

A) Squat
225 X 5
265 X 4
295 X 3
315 X 2
345 X 2 these flew up and I felt like I could have done 10 reps

B) Bench
245 X 4 X 5

C) Deadlift
385 X 4
405 X 2 X 4
I wasn’t feeling sets of 4 so I added weight and did doubles instead

D) Plate Loaded Squat Press
7pps +25s X 5 X 3
8pps X 5 X 3 cluster reps
Both of these were PRs, especially for overall sets

E) Front Squat
225 X 2
Something felt off so I stopped here

F) DB Bulgarian Split Squats
65s X 5 X 5
Why is it that the girliest exercises are the ones that whip your ass?

G) Leg Extensions (w/ DB cuban press as active rest)
some 5 X 5

Peak Week Chest

A) Squat
285 X 3 X 3
Why were these so light? lol I’m surprised because my legs were SORE from Wednesday

B) Bench
265 X 3 X 3

C) Deadlift
405 X 3 X 3

D) Close-Grip Floor Press
255 X 5 X 2 PR for single set, and especially overall
265 X 5 (cluster reps)
265 X 3 (cluster reps) missed the 4th rep and stopped

E) Wide-Grip Reverse Band Floor Press
315 X 4 too light
325 X 4 a bit too light
335 X 4 X 4 PR felt good

Active Rest: fat grip hammer curls 30s X 8-12

F) Skull Crushers
95 X 4 X 6 (assuming the bar weighs 15, but it could be more)

G) Power Flyes
60s X 4 X 6

1022

Trainings looking awesome!

1023

So I know I don’t post much in here, but I’m still following. I remember when you used to be only a little awesome, now look at you.

1024

@Jake: Thanks!

[quote]mmatt wrote:
So I know I don’t post much in here, but I’m still following. I remember when you used to be only a little awesome, now look at you.[/quote]

Aw shux :slight_smile:

Peek Week Posterior Chain

A) Squat
285 X 3 X 3
I love how squats are feeling now. No longer do I fear getting under a heavy (for me lol) bar. Squatting 4 days a week is awesome.

B) Bench
265 X 3 X 3
Not as fast as I would have liked but I did bench heavy yesterday so that is usually how it goes.

C) Deadlift
405 X 3 X 3

D) Deficit Deadlift
405 X 5 X 2 up 20 lbs from the first 3 weeks and same speed, if not a bit better
425 X 5 X 2 cluster reps

E) RDLs
335 X 4 X 6 I was supposed to do 325 but decided to up it

F) Clean Pulls from Hang
165 X 4 X 6
I went a bit lighter on these since I wan’t able to drop the weight like usual and the bars were rough and KILLING my hands. Excuses excuses

G) BB Shrugs (3 second hold at peak)
315 X 4 X 6
I blew through these. Rested around 30 seconds between sets.

1025

looks like the most perfect of angels <3

1026

[quote]AquaCruzer wrote:
looks like the most perfect of angels <3[/quote]

Haha oh stop it :slight_smile:

Peak Week Back and Biceps

A) Bench (HFS style, all quick and explosive reps)
225 X 2
245 X 2
265 X 2
285 X 1
300 X 1
315 X 1 this was the quickest 315 has even went up. could have easily hit a PR today of 335 I bet

B) Kayak Rows (one rep to the left, one rep to the right = 1 rep)
90 X 10 X 3

C) Straight Arm Pulldowns w/ Rope
100 X 12 X 3

D) Supinated Pulldowns
150 X 12 X 3
I had a buddy work in with me and I’m gad to see I’m not the only one struggling with light(ish) weights. There’s a big difference in doing a rep, holding the contraction and really SQUEEZING, rather than moving the weight from A to B like most kids do in my gym.

E) DB Pullovers
75 X 12 X 3 PR

F) Preacher Curls
90 X 12 X 3

G) DB Hammer Curls
40s X 12 X 3

H) HS Curls w/ Double Low Contraction w/ Fat Gripz
base and 55 X 12 X 3

1027

Well I’ve been beyond busy lately with classes and haven’t been able to update as much, but I’m still getting in training as I can. I had to cut my quad dominate session last night short, which was the last session of phase 1, but I still got in the HFS and foundation leg press work so I’m not at all worried (I was feeling pretty spent anyway and probably would have done more harm than good if I continued the session). I set a PR on leg press for my straight sets AND cluster sets so I’m happy. I also got a video for my shoulder session last Monday but didn’t have time to log the session but here it is:

I dropped the bar on purpose on my last set of squats because I’ve always wanted to lol. I pimped Biotest at the end also, for fun :slight_smile:

1028

Nothing to see here folks, just Adam being perfect and jacked.

1029

[quote]bugeishaAD wrote:
Nothing to see here folks, just Adam being perfect and jacked.[/quote]

Omg bug is dropping in with his awesomeness . . . . clean up on aisle ashy, I’m speechless :smiley:

Phase 2 Day 1 Chest

A) Squat
255 X 5 X 3

B) Bench
235 X 5 X 3

C) Deadlift
365 X 5 X 3

E) Close-Grip Bench Press
260 X 3 X 4
260 X 3, 2, 1 (cluster set. do 3 reps, rest 20 seconds, 2 reps, rest, 1 rep)

F) Incline DB Press
100s X 5 X 3

AR: curls

G) DB Tricep Extensions
40s X 5 X 3

H) Power Flyes
55s X 5 X 3

NOTES: Busy with homework so I don’t really have much time to go into detail. The close-grip sets were pretty easy, but the cluster set was rather rough. I think I can get up to 275 maybe by the 4th week.

1030

I starting 5/3/1ing my main lifts, so if you can just stop lifting for like 6 months for me maybe I can be similar strength levelz? Kthxbye

Great CG’ing

1031

[quote]jake_j_m wrote:
I starting 5/3/1ing my main lifts, so if you can just stop lifting for like 6 months for me maybe I can be similar strength levelz? Kthxbye

Great CG’ing[/quote]

Yeah I’ll quit lifting for let’s say 7 months until I am done with next semester of classes. I’ll revert back to my old ways of binge drinking, playing Halo and long distance running. Will that work?

NOT . . . . GET ON MEH LEVEL! :slight_smile: lol

Phase 2 Week 1 Posterior Chain

A) Squat
255 X 5 X 3

B) Bench
235 X 5 X 3
These were faster than they’ve ever been.

C) Deadlift
365 X 5 X 3

D) Rack Pulls (2 inches below knee)
315 X 2, 365 X 2, 405 X 2, 455 X 1, 475 X 1
495 X 3 X 4
495 X 3, 2, 1 (cluster set of 3 reps, 20 seconds rest, 2 reps, 15 seconds rest, 1 rep)

E) RDLs
315 X 5 X 3

F) Pushup Assisted GHRs
5 X 3

G) Cable Pullthroughs
Stack X 5 X 3

NOTES: I really need to work on my knees caving in on squats and my forward lean also (and my elbows which I have known to be a problem for a while). Whenever I try to force my elbows under the bar, though, I just feel like the bar is going to slip off of my back. Am I the only one that has this problem? I think I could have been tighter on rack pulls, but I’m pretty happy with repping 5 plates on them. It’s a PR definitely, but I haven’t done these in a while.

1032

Phase 2 Week 1 Shoulders

A) Squat
Can’t remember the weights and reps but I worked up to 255 and tried focusing on keeping my knees out and stopping the set once it felt sketchy.

B) Bench w/ Fat Gripz
235 X 5 X 3

C) Deadlift
365 X 3 X 3
Felt a bit off today so I backed off a bit.

D) Top-Half Seated OH Press
195 X 3 X 2 felt heavy at first but then 2nd set was easy
205 X 3 X 2
205 X 3, 2, 1 (cluster set. 3 reps, 20 seconds rest, 2 reps, 15s rest, 1 rep)

E) Seated Neutral-Grip DB Press
75 X 5 X 3

F) Standing DB Press Alternating Arms
45 X 5 X 3
The first set was ROUGH, maybe because I basically went straight into it after my last set of seated press. The last 2 sets were much better.

G) Lateral Raises (as strict as possible)
30 X 5 X 3

bonus work

H) Farmer Walks
worked up to ~200 lbs in each hand for a few laps

1033

I know you train more for strength, but man, you’re looking really built (so homo). What are you weighing? Your shoulder girdle and arms have really improved.

1034

[quote]Spidey22 wrote:
I know you train more for strength, but man, you’re looking really built (so homo). What are you weighing? Your shoulder girdle and arms have really improved.[/quote]

Thanks, Spidey! Well I train for strength, because I believe it’s the best way to set yourself up for optimal hypertrophy in the long run. I am definitely interested in bodybuilding (it’s what got me started in the first place) and looking good NAKED lol. I just really anjoy lifting heavier weights and sticking with low reps. I can’t stand seeing guys in the gym who want to build muscle and say strength isn’t important.

I’m weighing around 205 in the morning and have been for a while, but I feel like I’m filling out and getting bigger.

1035

Strength Phase 2 Week 1 Front Squat

A) Back Squat
255 X 5 X 3

B) Bench
235 X 5 X 3

C) Deadlift
365 X 5 X 3

D) Front Squat
225 X 3 X 4
225 X 3, 2, 1 (cluster set. 3 reps, rest 20s, 2 reps, rest 15s, 1 rep)
I may have rested a bit too long, because I felt like blacking out lol. I really need to work on my front squat.

E) DB Squats
100s X 5 X 3

F) Safety Squat Bar
220 X 5 X 3

G) Bulgarian Split Squats
60s X 5 X 3

NOTES: I felt rather sluggish at the beginning of the session, but by the time I got to the end of benching and started deadlifts I felt pretty decent. I was expecting the front squats to be a lot harder but they went better than expected. I’d like to increase 5 lbs each week at least.

1036

[quote]ashylarryku wrote:

[quote]Spidey22 wrote:
I know you train more for strength, but man, you’re looking really built (so homo). What are you weighing? Your shoulder girdle and arms have really improved.[/quote]

Thanks, Spidey! Well I train for strength, because I believe it’s the best way to set yourself up for optimal hypertrophy in the long run. I am definitely interested in bodybuilding (it’s what got me started in the first place) and looking good NAKED lol. I just really anjoy lifting heavier weights and sticking with low reps. I can’t stand seeing guys in the gym who want to build muscle and say strength isn’t important.

I’m weighing around 205 in the morning and have been for a while, but I feel like I’m filling out and getting bigger.[/quote]

Well that path seems to be working for you! So are you eating to gain weight right now?? What’s your diet look like on a daily basis??

1037

@Spidey: I’m kind of just eating whatever I feel like as of late. I’ve been pretty busy with school so I’m caring less about pre-planning meals and just eating when I can (good foods obviously) but I’m eating maintenance as I have been stuck at this weight for a while. I can get into details if you want but I’m a bit busy tonight with homework.

Strength Phase 2 Week 2 Chest

A) Squat
265 X 4 X 4
Felt a bit heavier than usual

B) Bench
245 X 4 X 4
Find my grove here.

C) Deadlift (no belt)
375 X 4 X 4
I’m glad I ditched the belt today because I’ve become a bit too reliant on it. I’m going to see if I can do this from now on for HFS.

D) CGBP
265 X 3 X 4 (+5 lbs from last week)
(265 X 3, 2, 1) X 2 (+5 lbs form last week)

E) Incline DB
100 X 5 X 2
100 X 4 couldn’t get the 5th so I stopped this exercise

F) Lying DB Extensions
40s X 5 X 4

G) Power Flyes
55s X 5 X 2
Was feeling really spent here and unmotivated so I cut 2 sets out.

NOTES: Been a busy past few days/weeks with school and it’s starting to catch up. Finals are next week so all I have to do is start studying material that I basically am already comfortable with (minus science of materials). Oh well, time to GSD.

1038

[quote]ashylarryku wrote:
@Spidey: I’m kind of just eating whatever I feel like as of late. I’ve been pretty busy with school so I’m caring less about pre-planning meals and just eating when I can (good foods obviously) but I’m eating maintenance as I have been stuck at this weight for a while. I can get into details if you want but I’m a bit busy tonight with homework.
[/quote]

I’d love more details, whenever you get the chance. You seem to be gaining muscle on HFS, while staying pretty lean it seems, so any advice would be appreciated. PM if you’d rather not write it all out here.

1039

So every session you do involves all 3 of Squat/Bench/Dead to some capacity?

1040

Strength Phase 2 Week 2 Rack Pull

A) Squat
265 X 4 X 4

B) Bench
245 X 4 X 4

C) Deadlift
375 X 4 X 4

D) Rack Pull (~2 inches below knees)
495 X 3 X 4
(495 X 3, 2, 1) X 2 cluster sets

E) RDLs
315 X 5 X 4

F) Pushup Assisted GHRs
5 X 4

G) Cable Pullthroughs
Stack X 5 X 4

NOTES: Good day, felt really explosive overall.

[quote]Spidey22 wrote:

[quote]ashylarryku wrote:
@Spidey: I’m kind of just eating whatever I feel like as of late. I’ve been pretty busy with school so I’m caring less about pre-planning meals and just eating when I can (good foods obviously) but I’m eating maintenance as I have been stuck at this weight for a while. I can get into details if you want but I’m a bit busy tonight with homework.
[/quote]

I’d love more details, whenever you get the chance. You seem to be gaining muscle on HFS, while staying pretty lean it seems, so any advice would be appreciated. PM if you’d rather not write it all out here.[/quote]

Actually if you go to my hub and find my Indigo log, the first dozen or so pages are littered with very detailed logs of my diet, which is very similar to how I’m still eating.

[quote]Jscoope wrote:
So every session you do involves all 3 of Squat/Bench/Dead to some capacity?[/quote]

@0:05