Osterm38's Beast Building Log

Training Logs
41

Week 3, Overload Day (6/9/2008)

A1. Partial Flat Bench:
3x5x225
1x4x225

A2. Eccentric Flat Bench (Lowered as slow as possible):
1x 5-8sec x 245
3x 5-8sec x 255

B1. Partial Sumo Deadlift:
1x5x275
3x5x315

B2. Eccentric Conventional DL:
1x 5-10s x 315
1x 5-8s x 335
2x 5-8s x 345

C1. Partial Pullups:
4x5x50

C2. Eccentric (Negative) Pullups:
1x5-10s x70

D. Flat BB Bench: 1x 105 x 65
E. Leg Press: 1x 110 x 50 (don’t know weight of the press itself)
F. Inverted Incline Chest-Supported DB Rows: 1x110x15

42

Week 4, MSA Deload day (6/11/08)

A. BB Bench Press (Smith w/25lb bar):
1x1x225
4x1x235

B. Snatch Grip Deads (w/hand wraps):
1x1x275
4x1x285

C. Bent-over BB Rows:
1x1x185
5x1x195

Everything felt good, maybe because I warmed up with a 5-minute ride on the bike, stretching, all after some coffee. It also is a nice break to do half as many sets as usual. Ab work was done in between almost every set since I actually couldn’t stand just waiting 2-3 minutes before another set.

Every since I’ve started this program, not only have I gained about 6 pounds in 5 weeks and made some strength gains, but I’ve had about 3 different people talk to me about what exercises I was doing and why. Someone, on isometric day, asked what I was doing and I told him that everyone in the gym does concentric lifts, why not do isometric and eccentric, but I had to cut the details short since he was a tool and left the plates on the bar whenever he finished an exercise (obnoxious!).

Today some kid asked what the benefit of doing deadlifts with a wide grip was, and I said you get extra depth, and it’s all around more difficult especially on your grip. I still love the skinny dudes (i.e. me a year ago) who are doing isolation work for their bi’s and tri’s when they could really just do deadlifts and chinups or even dips, come on people! I know I’m still a newb, but I’m learning about how to achieve my goals rather than blindly doing what everyone else is doing, and so should you! I’m hungry…

43

Week 4, Iso/Explosive day (6/12/08)

A1. Iso DL (knee level): 6x 6-9sec as hard as possible
A2. Hang Cleans: 6x5x135 as fast as possible

B1. Iso Back Squat (near lockout): 6x 6-9s
B2. Jump Squats: 6x8x70

C1. Iso Military Press (near lockout): 6x 6-9s
C2. Military Press: 2x5x125, 2x5x135, 2x4x145

Again, I feel worn from yesterday’s workout, and from interrupted sleep (damn cat). This program has been a lot of fun, but I am just about ready for phase II; ballistic bench looks like fun, and I’m curious as to how my conv. Deadlift is since my snatch grip dead is pretty good…

44

Week 4, MSA II deloading day (6/16/08)

A. Incline BB Press (Smith w/25lb bar):
1x1x205
1x1x215 (second set failed, had to lower weight)
3x1x205

B. BB Back Squats:
1x1x215
1x1x225
3x1x235 PR! (I think I could be doing some more weight, but long legs are giving me less than ideal form for now)

C. 1-arm DB Rows:
2x1x100
3x1x110 (should’ve done 105 but that DB doesn’t exist, aka a little thrusting was used)

Ab routine was split up in between sets along with beach work for calves, bis, traps and grip (2 sets of each exercise). I’m feeling worked now after the past 3 days off.

I hurt my lower back I think from not warming up properly on Thursday, and thus the hang cleans (which for some reason felt heavy) pulled something during the second set, maybe form was bad one set. I didn’t think too much about it and attempted to stretch it out in between sets, but Friday I had to take off since I could barely move or look straight down.

I found the Mobility Complex, which I tried yesterday and it is great, and will save static stretching for maybe after a workout rather than before. It warmed me up real fast and had me breathing and sweating, but didn’t wear me out.

I am going to do Overload day tonight rather than tomorrow, so I can take off tomorrow and start PHASE II on Thursday and Friday (since my damn gym has to be closed Sat/sun).

Next post: Revised intake since I am maintaining and not really gaining (170-175lb in 6 weeks, including a 6 day vacation in LA! Come on)…

45

Daily Food Consumption (Kcal/g fat/g carb/g protein):
Most of these nutrition facts are taken from nutritiondata.com and the back of the carton of the actual product, aka estimates so I’ve provided a lower and upper bound, and maybe this will help me see that I need to get my minimum up a little…

Breakfast (800-900/28-32/100-110/47-53):
7 egg whites w/ 1 piece American cheese
2 pieces of whole wheat toast w/
1-2 tbsp all natural peanut butter OR
1tbsp p.b. And ½ tbsp Omega Light buttery spread
1-2 pieces of low sodium bacon, extra crispy
1 packet of all natural flavored oatmeal w/ 1/ 4 cup blueberries
1 banana OR 1 orange

Pre/Peri/Post workout (400-440/6-7/45-50/50-55),
sipped on throughout workout, 1/3 saved for post-workout:
2 scoops Surge Recovery Drink
1 scoop Grow! Whey
w/20-25oz water (scoops sometimes are not packed/full)

Lunch (600-700/28-35/28-35/40-45):
Turkey Burger w/whole wheat bun (sometimes) w/1 piece Amer. Cheese + seasoning and ketchup
OR whole can tuna w/ 1-2 tbsp Omega Light mayo w/ 2 pieces of toast (maybe) and 1 piece Amer.
AND handful of baby carrots w/ 1-2 tbsp ranch
1 orange and 1 piece of Dove dark chocolate (flavanoids, maybe 70-75% dark?)
or All natural Stacy’s Naked pita chips + 1 tbsp hummus

Snack 1 (400-500/20-25/ 30-37/13-17):
20-30 pieces of almonds
30-40 pieces of pistachios
1 cup Flax Plus Granola w/ 1 cup Fat free organic milk

Dinner (350-450/10-20/20-30/40-50?):
4 pieces of grilled chicken tenders (skinless boneless) or 1 large breast (that’s what she said…) or a large piece of salmon lots of veggies (broccoli, red peppers, peas and corn, stir fried snap peas, etc.)
spinach salad w/ walnuts, feta cheese, raisins and a balsamic vinegrette

Snack 2, before bed (450-600/22-30/23-31/50-60):
3 stalks of celery w/ pb or low fat cream cheese
shake: 1 scoop Grow, 1 scoop Metabolic Drive, 1 scoop Superfood, 16 oz water + 8oz milk

So here is the ESTIMATE of what my intake looks like, and here are the totals:
3000-3500kcal/110-150g fat/245-300g carbs/240-270g protein

This is the maximum of what I eat in a normal day, and I am just getting enough to gain according Thib’s BRM calculation I made a week ago. My BRM is around 1900, so I should get about 2700 to maintain, and around 3300 to gain anything. I should be getting at around 150g fat/260g carb/260g protein, since I need 1.5g protein per 1lb LBM, a 1:1 protein:carb ratio, and 9cal per fat are left to attain. I could afford to eat some more maybe during a snack…

46

Week 4, Overload day (6/17/08) Last Day of Phase I!

A1. Partial Flat Bench:
2x5x225
1x4x225
1x3x225

A2. Eccentric Flat Bench (Lowered as slow as possible):
1x 5-8sec x 245
1x 5-8sec x 255
2x 5-8sec x 265

B1. Partial Sumo Deadlift:
4x5x315

B2. Eccentric Conventional DL:
1x 8-10s x 315
3x 5-10s x 335

C1. Partial Pullups:
2x5x50
2x4x55

C2. Eccentric (Negative) Pullups:
1x10-12s x70
3x8-10s x 80

D. Flat BB Bench: 1x 75 x 65
E. BB Squat: 1x 45x 45

Had to quit early since gym was closing. Bench felt a little weak, maybe my partials are slightly too low. Neg Pullups feel easy at start, then shoulders give near end. Deads feel great, sweat my ass off, although my legs and arms are long so once the bar gets to my knees on the eccentric lowering, I barely have to bend at the knee before the bar is on the ground (what I mean is this works my back and grip way more than quads, don’t know about hamstrings being a problem though).

47

Measurements (4:50pm 6/17/08, 1hr after food, 1 hr before workout):

Left Side:
Biceps: 13.00�??
Calves: 13.75�??
Neck: 14.50�??
Quad/Ham: 22.25�??
Forearm: 11.5�??
Wrist: 6.75�??
Waist (at hips): 34�??
Midsection (at bellybutton): 35�??
Chest (at armpits, 2-3�?? above nipples): 40�??

My goals are slightly more focused. I would like to get up to 185-190lb by the end of the program so I can try Waterbury’s 10/10, or just cut and lose like 10lbs fat anyway. Also I want to reach 1000: 275-315 bench (+50-90lbs), 285-325 Squat (+50-90), 375-415 (+60-100) = 835-1055. Pretty ambitious, but I need to reach this by September if at all possible, since then I have a qualifying exam to become a PhD student officially, and of course a new semester starts.

I’m not sure how much I should be able to pack on to my lifts in 2.5 months while on Thibs’ Beast Building but I am determined. I think I’ll test my 1RM on each by the end of Phase II and see where I’m at since as of now I haven’t really tested my Bench (215 + bar on smith machine doesn’t really count), my squat felt a little light last time I got 235, and I’ve been doing Snatch grip Deads and have gotten 295 with a slightly rounded upper back. Enough of the jibba jabba…

48

Thib’s Beast Building: Phase II, Week 1, day 1 (6/19/08)

Weight (morning): 178 (+8 in 6 weeks!)
Warm-up: Mobility Complex (amazing)

A1. Iso Front Squats (6-9sec holds):
205, 215, 225, 245

A2. Back Squats:
205x3, 215x3, 225x2x2

A3. Jump Squats:
70x10x4

B1. Iso Deadlift (6-9sec holds):
275x2, 295x2 (hurt so good)

B2. Deadlift:
275x3x2, 295x3x2 (no straps, although by the last rep of the last set the weight was falling fast!)

B3. Hang Cleans:
135x5x4 (I think I suck at these)

I am feeling slightly worn and relaxed from the workout. I realize that this program is making me push myself more than I have ever done, or ever thought to do to gain strength/size (along with eating a lot).

I used to think I was a hargainer or an ecto, but I was really NOT EATING, and not eating clean, and definitely not lifting properly, let alone heavy and intensely enough.

I need to do some stretching after these workouts, maybe Lazy Man’s stretching is good after a workout or a shower. Tomorrow is a similar structure to today’s workout, for pressing and pulling, then a weekend full of rest, poker, and poke-her…terrible, I’ll stop now…

49

Week 1 of Phase II, day 2 (6/21/08)
A1. Iso Bench (6-9sec holds):
205, 215, 225, 235

A2. Bench Press:
205x3, 215x3, 225x3, 225x2

A3. Speed Bench:
135x5x4

B1. Iso Seated Rows (neutral grip, slightly less than should width, contracted 5-10sec):
185, 200x3

B2. Seated Rows (neutral):
150x3, 165x3, 180x3x2

B3. Bent-over DB speed rows (pronated grip):
55x4

I really like functional isometrics, since I will be able to measure progress. I am also surprised to be able to do 225x3 on the bench (since I have used the smith machine for my max effort bench in Phase I). I have definitely noticed that the isometric holds have worked on weak points such as lock out positions, since my first rep of the last set felt weak yet my next rep was pretty slow but the lockout was easy, weird. I really wanted to do Ballistic bench, but someone was on the smith, and speed rows are kind of strange…whatever. Now I get to recover over the weekend, aka try to avoid the cardio I everso need.

P.S. - I won the poker game, $50, and had about 5 shots of Jose Cuervo…good night!

50

been following along… where are those update photos!

51

[quote]mpenix wrote:
been following along… where are those update photos![/quote]

Right. Thanks for following along! I forgot to take update photos after Phase I, will do tomorrow morning. I’m interested to see if I’ve gained noticeable thickness any where other than the stomach area (+7 pounds at 177 this morning after 6 weeks).

52


5/7/08 (top)
6/22/08 (bottom)

53


5/7/08 (Left)
6/22/08 (Right)

54


5/7/08 (Bottom)
6/22/08 (Top)

55

Some of the recent photos are not the best quality. The program I used could only do square collages (4,9,or 16 pictures needed), and the last of the three I obviously don’t have an updated photo of the one pose. I don’t really know how to pose, and if I did it wouldn’t make me look much bigger/more cut or whatever.

Not much difference is noticeable in the updated physique (only +8 lbs). I do see that my upper back, chest, and shoulders have filled out a little more, which also appears to have helped my posture somewhat (at least in a photo I didn’t post compared to an old pose I also did not post).

Overall I think my muscles are just starting to become leaner and denser, if you will. My abs appear a little tighter too. I’m not impressed, but not disappointed as I’ve definitely gained some strength.

Unfortunately I did not test my maxes before starting Phase I, so I will compare them either at the end of Phase II (to what I’ve done in Phase I), or at the end of Phase III. I don’t care too much about my small biceps now, but I would like to do something about my core (my ab routine is meh, and I don’t do it more than twice a week).

I also think I am going to do 1-2 days a week of light intensity cardio since I haven’t done any for about 6-7 weeks (1 day biking, 1 maybe running, or I’ll decide to join a karate/jiujitsu dojo for the summer).

56

Also, the vagina in my back seems to be going away…which is good.

57

And you abs actually seem more defined… but maybe it’s the lighting? either way you can see some improvements :slight_smile:

58

Looking good so far. I maybee should post up some progress pics tommorrow.

59

haha u did have a vagina on ur back!!! lol lol lol
apparently when i sweat real back in a grey shirt my back looks like it had a penis on it so ur off lucky
nice work though i will be following your log

60

[quote]And you abs actually seem more defined… but maybe it’s the lighting? either way you can see some improvements :slight_smile:

Looking good so far. I maybee should post up some progress pics tommorrow.

haha u did have a vagina on ur back!!! lol lol lol
apparently when i sweat real back in a grey shirt my back looks like it had a penis on it so ur off lucky
nice work though i will be following your log[/quote]

Thanks guys for the comments; encouragement is always motivating.

I also forgot to mention that I have gone up from a size 32 to 34 in shorts/pants, and my Medium shirts which once fit snug, are being upgraded to a comfortably loose Large (which will be filled by the end of the summer I hope)!