Osterm38's Beast Building Log

Training Logs
61

Week 1: Day 3 (6/23/08)

Mobility Complex (I love this, out of breath afterwards/sweaty every time, but nicely warmed up for lifting)

A1. Front Squats:
155x6
165x6x3 (I suck at these, or maybe I should just not go slightly below parallel like everyone in my gym, aka NOT…)

A2. Romanian Deads:
185x6 (light)
225x6 (light)
255x5
255x4 (f’ing grip…weight was perfect, and could’ve been increased, but fuck straps, I need some grip training thrown in this program)

B1. Leg Press (assuming weight press is 45lb):
315x8
365x8x3 (f the leg press, my legs hit my stomach/chest before going deep enough, and it is uncomfortable and stupid. How much weight is it really since it’s on like a 45 degree angle anyway, I won’t be able to squat 365 for about another year or two, let alone for 8 reps!)

B2. Pull Throughs:
80x8 (light, never did these before, but really like them, not for the gayness factor but for the balance part of it compared to the angled back extension bench thing…)
105x8
120x8x2

C1. Standing Calf Raises (on a 2.5in aerobic step, smith w/25lb bar):
225x8x4

C2. Seated Hamstring Curls:
90x8
105x8
105x7
105x6 (hams are done, f this exercise too)

Abs: Planks, Ab wheel

Lazy Man Stretch

Workout Rating: 7/10 (sweaty, but shoulda had coffee this morning after two days off, which were both spent at the pool getting sunburnt and looking at bikinis through aviators. It’s weird doing more reps and accessory work as opposed to iso/conc/eccent work and 10x3 “Waterbury-style)”. I talk/type too much, bye…)

62

Week 1, Day 4 (6/24/08)

Mobility Complex

A1. Chest Supported DB Rows (incline):
50x6 (light)
60x6
65x6x2

A2. BB Bench Press:
185x6
205x6
215x5
215x4

B1. Weighted Pullups (wide grip, not on angled handles though):
25x8
25x7
25x6x2 (barely got last one)

B2. Incline DB Press:
50x8 (light)
60x8
65x7x2

C1. Preacher Curls:
65x8x2
65x7x2 (my biceps suck)

C2. Flat Tricep Ext. w/ EZ bar (decline was awkward):
65x8x3
65x7 (triceps also have no endurance)

Lazy Man Stretching

Rating: 6/10 (felt weak, new exercises had me worked, sweaty though which is a good sign of hard day’s work).

Gym was crowded. People don’t know that when you have �??stuff�?? at your spot, like say a nalgene w/protein shake and a personal log book, that you are still working out there. Also, people get in front of mirror during crucial movements where form needs to be watched, such as Front Squats the other day. Wrist flexion with 8lbs for 10 reps doesn’t do shit for you forearms, try BB holds (which I need to do with a towel wrapped around the bar, come to think of it…).

I would like to work on getting snatches down, they are f’ing hard. My gym has a lot of ethnic girls, latinas, indians, asian, you name it, and some are pretty damn fine/distracting. Bury Your Dead is a great band to listen to while doing heavy lifting, or any band with ridic breakdowns…the end.

63

Try to imagine all the girls have a penis… or better yet… think they’ll only give you a chance if you complete your sets hahahaha… crowded gyms suck

64

[quote]mpenix wrote:
Try to imagine all the girls have a penis… or better yet… think they’ll only give you a chance if you complete your sets hahahaha… crowded gyms suck[/quote]

Haha, I bet at least one of the girls has to have a wang, but that’s weird to think about. I’m not easily distracted when I’m lifting, so when I’m breaking for 1-2 mins between sets/exercises, I reward myself with a few glances (I’m more of an A man than a T, if I had to choose sides…).

I also don’t mind a crowded gym for the fact that most people do curls and bench press, so out of the 2 squat racks, at least one is always open or no one is waiting in “line”. I also like it for the show of “this is not how to do this exercise” everyone puts on without knowing.

I also enjoy the cocky dudes that have some attitude that shines through a goofy smile and the holding-out-my-elbows-and-puffing-out-my-chest stance they have going for them, while they put up 100s for reps of say 8 on the flat bench, but I have yet to see them try a pullup/dead/anything for the back or legs.

Note: Superfood does not mix well with anything (haven’t tried the mixer, but that takes too much effort). I’ve slacked with taking the BCAA’s in pill form and hope Surge is good enough. I want to get a Captain’s of Crush, but keep forgetting to order the #1. I am debating on whether to even try to use/purchase chalk when lifting 85% or more (or just use/buy straps when necessary). I need to bring a towel (or purchase something to clip on) for fattening the BB when doing grip work…again I talk to much, bye.

65

[quote]osterm38 wrote:
mpenix wrote:
Try to imagine all the girls have a penis… or better yet… think they’ll only give you a chance if you complete your sets hahahaha… crowded gyms suck

Haha, I bet at least one of the girls has to have a wang, but that’s weird to think about. I’m not easily distracted when I’m lifting, so when I’m breaking for 1-2 mins between sets/exercises, I reward myself with a few glances (I’m more of an A man than a T, if I had to choose sides…).

I also don’t mind a crowded gym for the fact that most people do curls and bench press, so out of the 2 squat racks, at least one is always open or no one is waiting in “line”. I also like it for the show of “this is not how to do this exercise” everyone puts on without knowing.

I also enjoy the cocky dudes that have some attitude that shines through a goofy smile and the holding-out-my-elbows-and-puffing-out-my-chest stance they have going for them, while they put up 100s for reps of say 8 on the flat bench, but I have yet to see them try a pullup/dead/anything for the back or legs.

Note: Superfood does not mix well with anything (haven’t tried the mixer, but that takes too much effort). I’ve slacked with taking the BCAA’s in pill form and hope Surge is good enough. I want to get a Captain’s of Crush, but keep forgetting to order the #1. I am debating on whether to even try to use/purchase chalk when lifting 85% or more (or just use/buy straps when necessary). I need to bring a towel (or purchase something to clip on) for fattening the BB when doing grip work…again I talk to much, bye.[/quote]

Lol i know what your talkin about. This guy came in yesterday chest puffed out a bit of a beer belly and starts doing this weird throw thing with a 15lb dumbbell. Oh and cant forget the mp3 strap around the biceps to show off the guns. Then he goes and works out on the machines.

Normally Im not distracted either but damn this girl that keeps coming in and I just cant help myself. I usually try and not stare because I know girls dont like to be stared at while lifting. I think she might have been checking me out too but hell I always think that.

I just ran out of BCAA sunday I should be getting a new bottle along with low carb Metabolic Drive. At first I couldnt tell much of a diffrence but toward the bottom of the bottle I started to notice a change. How are the BCAA working for you?

66

hahaha yeah today I had some scrawny ass kid (we’re talking 140 at about 6’) use the incline bench for db flyes… 60lbs each side… EPIC FAIL. He got in position okay but as he lifted the weights traveled down… WHAM in the crotch.

I was in between sets of my press/pull split and nearly had to walk away cuz I was laughing so hard.

Surge is really great, I didn’t take it today and I feel sluggish. Normally I’m good after a dose of it.

I recevied my bcaa’s but haven’t started taking them… my UPS order is en route to my place for my Flameout… gonna start it all at once. A lot of bcaa’s throughout the day though, kinda sucks.

67

Week 2, Day 1 (6/26/08)

Mobility Complex

A1. Front Squat Iso holds:
205x9sec
225x9sec x2
245x9sec

A2. Back Squat:
205x3
225x3x3 (surprising, might have to up it 10lbs next week!)

A3. Jump Squats:
70x10x6 (might up these by 5lbs next time)

B1. Deadlift Iso holds:
275x9sec
295x9sec
315x6sec (maybe less, had to use straps next set unfortunately)
315x9sec (really can feel this in my back as soon as I let go)

B2. Conventional Deadlift:
275x3
295x3
315x3 (w/straps)
325x3 PR (w/straps, last one was bad, so x2 is the real PR)

B3. Hang Cleans:
135x4x5 (last set I concentrated on form too much and did a weird pull, hit my schlong, but still refocused and got through x5, have to up this by 5-10lb next time)

Rating: 8/10

Overall I felt worked today. The coffee in the morning might have had to do with the light-headed feeling I had during the heavy squats/pulls, but whatever. I am noticing that my lifts are slowly going up, and will increase some of the speed stuff a little next week since they felt light today, but not so much that they are heavy next time.

I can’t wait until tomorrow, as I can feel my bench going up like 10 lbs. I’m striving for 1000, and now I probably have 235x3 for bench and squat, and 335x3 for deads. So let’s say I have 7-8lbs per rep, then I have about 45lbs + 805, so I need 150lb more in the next 7 weeks. I think it’s possible if I keep working as intensely as I have been.

68

Week 2, Day 2 (6/27/08)

Mobility Complex

A1. Flat Bench Iso holds:
205x9sec
225x9sec
235x9sec
245x9sec

A2. Flat Bench:
205x3
225x3
235x2x2 PR (second rep each time was too slow to attempt a third)

A3. Speed Bench:
135x5x4

B1. Neutral Grip Seated Row Iso holds:
185x8-12sec
200x8-12sec
210x8-12sec x2
B2. Neutral Grip seated Rows:
180x3
195x3
200x3x2

B3. Speed bent-over DB Rows:
50x5x4

Abs: Planks and Ab Wheel

Lazy Man stretching

Rating: 7/10

I was not as sweaty as I usually am afterwards, so naturally I felt that I was not worked intensely enough.

Weekend is going well, I had a friend’s wedding last night, and had a few Long Island Iced Teas, and had a big dinner with chicken, veal, carrots, cauliflower, and broccoli (and some pasta/mashed potatoes, but not a lot, and two bites of an amazing cheesecake).

Weighed in at 179 Friday morning, and just bought some new shorts to fit my squatters butt into. Also, my parents had a party Friday night, but I didn’t drink, for the French exchange student and her parents who came to visit for two weeks. Her mom was freakin’ hot, and I need to learn french…

69

It looks like your doing good. One thing Ive noticed about this phase is it really shots your strength up. Im just finnishing week 3 and already am looking at my goal of 305lbs for a bench press workout. So im sure youll reach your goals just keep it going.

Ohh and Puis J’lla ou toeilt? That is the extent of my french. And I probably mispelt it all too.

70

Week 2, Day 3 (6/30/08):

Mobility Complex

A1. Front Squats:
135x6
155x6
175x6 PR
175x5 (felt like it worked my ability to keep form in the shoulder area, probably just need to do these more)

A2. Romanian Deads:
225x6
245x6x3 (again, I could go a little heavier with straps, but grip needs work)

B1. Leg Press:
315x8
365x8x3 (can up these next time)

B2. Pull-Throughs:
105x8
120x8x3 (can up these too)

C1. Standing Calf Raises:
225x8x2
235x8x2

C2: Lying Leg Curls:
100x8x4

Abs, Stretching

Rating: 7/10
Meh…not bad, nothing special.

71

Nice on the PR… i have yet to try the front squats… hell even regular squats scare me right now… but tonight (9 pm) might try and do the back squat.

Our gym has this blue shoulder piece thing that goes with the squat bar… to i guess take pressure off the neck/bones. Ever used one of those?

I’m gonna have to try and beat you on the leg press now (290lbs last time hehe). What are pull-throughs?

P.S. updated photos and measurements in my log.

72

[quote]mpenix wrote:
Nice on the PR… i have yet to try the front squats… hell even regular squats scare me right now… but tonight (9 pm) might try and do the back squat.

Our gym has this blue shoulder piece thing that goes with the squat bar… to i guess take pressure off the neck/bones. Ever used one of those?
[/quote]

I actually never used the blue clip-on piece or the pad, even when I first started. If you start light enough, to get the feel of the bar and, more importantly, the form down you should be able to up the weight after a little while. If you’re tall and have long legs like me, then the start of squats (which I always avoided until last summer) will suck, but it gets better quickly. In order to get a more comfortable feel for the bar on your back (either between your traps and neck, or traps and upper back), you will benefit from building up your trap muscles. The front squat is probably one of the best quad builders too.

[quote]
I’m gonna have to try and beat you on the leg press now (290lbs last time hehe). What are pull-throughs?

P.S. updated photos and measurements in my log.[/quote]

I don’t like the leg press, because of the fact that it forces my legs into my abs/ribs before I get enough depth. As for the pull-throughs, you could google it to find the proper technique. I’ve never done them (also check BB Phase II by Thibs for pictures), but they are good for working the lower back. You never see people doing them either because of the fear of looking gay I guess (since the rope and my hands end up right near my balls, haha)…

73

Ah, I found the form for the pull throughs… so what if you look gay, I can see how they can be effective. I hate the leg press too but I press on (hah). I have the same thing going on with the long legs (6’tall - 38" to hip) I know how it is with the deep motions. Wednesday I switch out deads for squats, I’ll use low to moderate weight to get the motion down for sets 1 and 2, but for 3 I’ll load what I think I can do… provided my back isn’t sore as hell from my NEW PR in deads :stuck_out_tongue: I’m catching up to you hahaha.

74

It’s weird, I just saw your measurements from a few posts ago (page 2) we’re pretty similar, a .5" here 1" inch here but pretty similar. Considering I started at 174lbs and went down, you started at 170 and went up. Pretty interesting to see the different results.

75

[quote]mpenix wrote:
It’s weird, I just saw your measurements from a few posts ago (page 2) we’re pretty similar, a .5" here 1" inch here but pretty similar. Considering I started at 174lbs and went down, you started at 170 and went up. Pretty interesting to see the different results.[/quote]

Cool, do you have your measurements posted? Mine were taken relaxed, which I assume is how you’re supposed to take them.

76

Week 2, Day 4 (7/1/08)

Weight: 180lb (+10 in 8 weeks, not bad!)
Mobility Complex

A1. Chest supported DB Rows:
60x6
65x6
70x6x2
*I realize I don’t like these, since the DBs hit the bench when I’m about to peak. I think I’ll switch to T-bar next time…

A2. BB Bench Press:
185x6
215x6
225x4x2 PR
*last rep of last set the spotter had to touch bar at sticking point. If I had spotter during third set, I may have had 5 with a tiny bit of help on last rep!

B1. Weighted Pull-ups (wide/flat grip):
25x7x4
*Weaker than last time since seventh rep each time wasn’t all the way up, maybe cuz I increased the DB rows, or because I gained about 2-3lbs since last time, haha.

B2. DB Incline Press (45-60degree angle):
65x8x2
65x7x2
*Everything sucks after intense pull-ups…

C1. Standing EZ bar curls (Preacher curl pad was taken):
75x8x4
*Biceps still suck, especially after pull-ups, but form was real good. I mean I did not move my back to help curl at all.

C2. Flat EZ bar tricep extensions (skull-crushers):
75x8x2
75x7x2

Rating: 8/10

Hitting 225x4 without a spotter was exciting, especially since the 215x6 was easy! I agree with Mavis in that this phase is jacking my strength up pretty well. My freakin’ shirts are tight around the chest/upper back/neck/biceps parts, but loose near my waist. Need to find non-fat-guy T’s to wear to the gym, haha. Mediums do not fit anymore, and boxer briefs need to be renewed…absolutely no girls at the gym today, I’m sad…but I see the same dudes in there all the time. Some are smaller, yet stronger than me in areas, and some are bigger and stronger than me all around, but most are doing weird shit, like functional bs or side lunges with 5lbs, or of course 10 sets of curls with bad form. Time for the pool, and coffee.

77

[quote]osterm38 wrote:
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…
[/quote]

i found ur log! very nice, looking strong for your size, i to wanted to reach 1000 so bad, and i did out of the blue with a 405 random dl

275 bench
325 squat and
405 dead

youll get ther buddy,
if you want a sweet bench routine let me know its the one im using now and it works for the raw bencher

78

[quote]osterm38 wrote:
mpenix wrote:
It’s weird, I just saw your measurements from a few posts ago (page 2) we’re pretty similar, a .5" here 1" inch here but pretty similar. Considering I started at 174lbs and went down, you started at 170 and went up. Pretty interesting to see the different results.

Cool, do you have your measurements posted? Mine were taken relaxed, which I assume is how you’re supposed to take them.[/quote]

It makes more sense to do them relaxed cuz you don’t walk around flexed all day… but most people do the measurements flexed… i guess cuz you have a margin of error with skin rolling/folds etc unflexed.

79

[quote]osterm38 wrote:
Week 2, Day 4 (7/1/08)

Weight: 180lb (+10 in 8 weeks, not bad!)
Mobility Complex

A1. Chest supported DB Rows:
60x6
65x6
70x6x2
*I realize I don’t like these, since the DBs hit the bench when I’m about to peak. I think I’ll switch to T-bar next time…

A2. BB Bench Press:
185x6
215x6
225x4x2 PR
*last rep of last set the spotter had to touch bar at sticking point. If I had spotter during third set, I may have had 5 with a tiny bit of help on last rep!

B1. Weighted Pull-ups (wide/flat grip):
25x7x4
*Weaker than last time since seventh rep each time wasn’t all the way up, maybe cuz I increased the DB rows, or because I gained about 2-3lbs since last time, haha.

B2. DB Incline Press (45-60degree angle):
65x8x2
65x7x2
*Everything sucks after intense pull-ups…

C1. Standing EZ bar curls (Preacher curl pad was taken):
75x8x4
*Biceps still suck, especially after pull-ups, but form was real good. I mean I did not move my back to help curl at all.

C2. Flat EZ bar tricep extensions (skull-crushers):
75x8x2
75x7x2

Rating: 8/10

Hitting 225x4 without a spotter was exciting, especially since the 215x6 was easy! I agree with Mavis in that this phase is jacking my strength up pretty well. My freakin’ shirts are tight around the chest/upper back/neck/biceps parts, but loose near my waist. Need to find non-fat-guy T’s to wear to the gym, haha. Mediums do not fit anymore, and boxer briefs need to be renewed…absolutely no girls at the gym today, I’m sad…but I see the same dudes in there all the time. Some are smaller, yet stronger than me in areas, and some are bigger and stronger than me all around, but most are doing weird shit, like functional bs or side lunges with 5lbs, or of course 10 sets of curls with bad form. Time for the pool, and coffee.
[/quote]

With the chest supported db rows use a hammer grip and kinda go out to the side you wont hit the bench as much.

See this phase is amazing for strength boost. I know what your talking about my medium shirts are tight in the chest, arms and back and kinda loose around the waist but since Im short large shirts fit like dresses. It kinda awesome. Lol dont even get me started on people with bad form. I saw a guy today doing 90lb barbell curls but he was swinging his entire upper body like really umphing it up. Drives me crazy.

80

Week 3, Day 1 (7/3/08):

Mobility Complex

A1. Iso Front Squat:
205x9sec
225x9sec
245x9sec
255x9sec

A2. Back Squat:
205x3 (felt heavy for some reason)
225x3
235x3 PR (got it somehow, third rep was slow though)
235x2

A3. Jump Squats:
75x10

B1. Iso Deads:
275x9sec
295x9sec
313x9sec x2

B2. Conventional Deads:
285x3
305x3
315x3x2 (No pr, maybe because of complex A)

B3. Hang Cleans:
145x5x4 (first set seemed slow, last three were good and explosive)

Abs: Planks, Ab Wheel
stretching

Rating: 8/10
Overall I felt like I could have had more energy, maybe 9 hours of sleep was too much. Also, my left �??shift�?? button is pissing me off, so I’m cutting this stupid discussion off. F fourth of July, only because gym is closed tomorrow…