Osterm38's Beast Building Log

Training Logs
81

Week 3, Day 2 (7/5/08):

Paid $8 to use a different gym today, my gym was closed yesterday and on weekends anyway.

Mobility Complex

A1. Iso Bench (Smith):
245x9sec
235x9sec
245x9sec x2
*smith felt as if the bar was weightless without weight, then upon adding weight I guess it becomes a regular bar, and resistance comes back…weird, so had to work back up to 245 which felt heavy first time.

A2. Bench (Smith):
225x3x2
235x3
235x2
*Last rep of last set was just not happening

A3. Ballistic Bench (Smith):
4sets 10 reps, who knows how much weight. 2 10’s on each side, but bar weighs more when plates are added…Fun exercise though!

B1. Iso Seated Rows (about shoulder width, neutral grip):
200x10-15sec x4
*Too light, stack only went up to 200 though.

B2. Seated Rows:
200x3x4
*Perfect weight. Felt special doing the stack.

B3. Speed Rows:
50x5x4
*Felt like I did these right, and maybe should do 45s instead to get more speed.

Abs: Stability Ball Rollouts, Reverses Crunches, Side Crunches

Rating 6/10
Don’t like to use Smith. Didn’t sweat enough. Workout felt short, and maybe should do something better than neutral grip rows. Everyone at this gym was doing biceps, not surprising. I can’t wait to be able to afford a house, so I can then customize a home gym (not for a while though). I am always hungry, and spend all my money on food, and I’m gaining about 1-1.5lbs a week, which is good.

Just read some of FightingScott’s log, who is much stronger than I and probably bigger, and agree with the statement he made about people (mainly people I guess who have seen a sort of ‘transformation’ in you) who told him he was huge. But just because someone tells you that you’re huge, doesn’t mean you really are, and if you really are (or think you are), don’t let it go to your head (especially if you ain’t got the strength, which I seem to be lacking but gaining). For instance, my girlfriend tells me I’m getting huge, haha.

I guess when we started dating when I was barely 160lbs, and now I’m a solid 180, and as you can see, my pictures (and clothes now) tell me I’m just starting to fill out my frame. I did see two dudes at the gym Thursday, who were probably a little heavier, but not much bigger than me, who were repping 315+ on the flat bench, and 175+ on seated OH Press, which was impressive to see since I saw an older and much bigger dude barely rep 275 on the flat bench. I talk too much once again…f the internet too, takes away valuable time, sometimes.

82

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

Mobility Complex

A1. Front Squats:
155x6, 175x6, 185x5 PR, 185x4

A2. Romanian Deadlifts:
225x6, 245x6, 265x5, 275x5 PR
*Grip was failing on sixth rep on last two sets, used a pronated right hand and supinated left hand grip (mixed grip) which worked out better than last time.

B1. Leg Press:
365x8, 385x8, 405x7x2

B2. Pull Through:
120x8, 150x8, 165x7x2 PR
*Balance on last rep is an issue.

C1. Standing Calf Raises (smith on 3inch stand):
235x8x4

C2. Lying Leg Curls:
100x8, 110x8 PR, 110x7x2

Abs: whatever

Rating 8.5/10
Definitely felt good today, maybe could’ve had more energy/sleep, but worked my ass off anyway. Ipod always helps. Some cute girls at the gym, R Deads felt real good, 2 major and 2 minor PR’s, not bad (but only because I barely do some of these exercises)! Come on Fedex, I’m out of protein and ordering before a holiday weekend while on empty was not a good choice, ha.

83

Week 3, Day 4 (7/8/08)

Mobility Complex

A1. Chest supported DB Row:
65x6, 70x6, 75x6

A2. Flat BB bench:
195x6, 225x4x3

B1. Weighted Pull-ups:
25x8,7,7,6

B2. Incline DB Bench:
65x8,8,7,6

C1. EZ bar preacher curls:
65x8, 70x8,8,7

C2. EZ bar skullcrushers:
75x8,8,7,7

Abs
Rating: 6/10
Sweaty mess, but weak. I believe not eating enough/not enough protein is partly to blame. Didn’t bring Surge down home for Saturday’s workout and ran out of Grow! Whey/Metabolic Drive on Sunday morning. Coffee did help me push through today.

Also, my left elbow has a slight pain (like tennis elbow, minus the tennis), my bathing suits barely fits over my squatters butt now (dammit), and the tendon in my right forearm felt awkward while doing preacher curls (weak). Started studying for October exams yesterday, meh…

84

Did cardio today: stationary bike.

It was stupid and Mobility Complex was more difficult and had me huffing and puffing more than 30 minutes on the bike. Did between 90 and 130 RPM on Random at level 8 (whatever that means), and all I did was sweat a little and feel it in my knees. So I think my legs and breathing are in better condition than I though (and I haven’t done any cardio in like 9 weeks!). I might skip cardio for a while or just sprint (HIIT stuff)…Also, I saw a pretty big dude, maybe 250+ doing weighted dips with 4 plates! and repping almost 400, which was impressive.

85

Week 4, Day 1 (7/11/08)

$8 for a day at my old gym down at college (visits friends, had some beers afterwards…)

Mobility Complex

A1. Iso Front Squat:
225 (smith) x 9sec, 295 x 9 sec x3
*Had moved to squat rack, away from smith, but not a power rack, so just loaded the bar with something I could barely budge.

A2. Back Squats:
225x3x2, 235x3x2

A3. Jump Squats:
75x8x4

B1. Iso Deadlift:
275, 295, 315 x9sec

B2. Deadlifts:
295x3, 315x3, 325x3
*Grip (mixed) was weak and bar was slippery, and last rep was bad because of it. Quads are not strong enough to go much heavier.

B3. hang Cleans:
145x5x3

Rating: 6/10

Had to stop B one set short since I was meeting people and Beast Building sessions are long as f. My grip needs work, and my quads need to work harder on the deads. I now realize how good my gym at Rutgers really is compared to this one and the on I visited last weekend. It has a freakin ideal squat rack for me. Almost time for phase III.

86

Week 4, Day 2 (7/11/08)

Mob Comp

A1. Iso bench:
225,235,245,255x9sec

A2. Bench:
225x3x2, 235x3,2 (week)

A3. Speed Bench:
135x5x4

B1. Iso Seated Rows (neutral):
210x9-12sec, 225x9-12sec x3

B2. Seated rows:
210x3x4

B3. Speed DB rows:
50x5x4

abs, stretching

rating: 7/10
whatever, time for dinner…

87

Week 3, Day 3 (7/14/08)

Mob. Comp.
A1. Front Squats:
165x6, 185x6,5,4

A2. Romanian DL:
255x6 (pronated grip), 275x6,6,5 (mixed grip)

B1. Leg Press:
365x8, 405x8,8, 425x8

B2. Pull Throughs:
150x8, 165x8,8,8

C1. Standing Calf Raises (smith, 3inch step):
235x8x4

C2. Lying Leg Curls:
110x8,8,7,7

Abs, stretching

Rating: 9/10
Workout was real intense. Breathing and sweating hard the whole time.

Rather than increasing my max weight (if I can’t), I’ve decided to progress in other ways, shorter rest intervals and a higher avg. weight per set, or more total volume. I’ve also been trying to focus on keeping muscles tense throughout (such as calf raises), and controlling concentric and eccentric movement (such as front squats). Front squats are killing me since my quads are my weakest point (about a 100lb difference between front squats and romanian deads), but I feel like I’m going super low. This is probably why I can’t increase my conventional deadlift by much. I think I may try squatting in a wider stance since now I’m using a shoulder width stance, and my glutes are making my shorts not fit right, haha. I feel like my grip is getting better, as well as form. I’m debating on whether it’s better to train with chalk or wrist straps when going real heavy (especially when the grip is worn on the bar, or if it’s just plain slippery).

-100th post, yeehaw-

88

Week 4, Day 4 (7/15/08)

Mobility Complex

A1. Chest-supported DB rows:
65x6, 75x6,6,6

A2. BB Bench:
205x6, 225x4 (no spot), 225x5,4 (w/ spotter)

B1. Weighted Pull-ups:
25x8,8,7,6

B2. High Incline DB Bench:
65x8,8,7,6

C1. Standing EZ bar curls:
75x8,8,8,8

C2. Flat EZ bar tri extensions:
75x8,8,8,7

Rating: 8/10
Session was intense, but I think I’m overdoing it once in a while. Right after yesterday’s workout, I was so beat. Took a nap, now today I’m sore. Sessions have been too long also. I can’t even get the 5th set into any of the exercise pairings. Also, my shoulder felt tight at first during my bench session. I felt as though 225 would be too heavy, which sucks, but I did get 225x5 (PR so far). I think pairing it with a pulling exercise helped a lot.

My strength is growing a lot slower than at first, I guess because I was new to lifting correctly and intensely (10-11 weeks ago). Now I’m ready for phase III. I think it will be the hardest of the 3 phases, only because I feel as though I am mentally better during heavy, low-volume, high-frequency lifting days, rather than high volume, higher rep workouts.

89

Phase III is kinda intense even for me, Im use to high volume high rep and intense work. Its defintly my fav out of the three especially using constant tension.

90

Yeah everyone at my gym has been bitching and moaning about getting more db and other various equipment but the guy who owns the gym is to cheap. Ive just been grabbing random people or the desk guy it works. There is a guy whos workout is damn close to what we are doing the only diffrence really is on his heavy days he is doin 10sets of 10reps.

91

Phase III
Week 1, Day 1 (7/17/08):
Weight: 184 (+14lb in 10 weeks)
Mo. Co.

A1. Front Squats:
165x7, 180x5, 195x3
175x7, 185x5, 200x3 PR!

A2. Romanian Deads (mixed grip):
255x7, 270x5, 285x3
265x7, 275x5, 290x3 PR!

B1. Snatch grip deads from a platform (feet shoulder-width):
185x7, 165x10, 175x8, 175x7, 185x6

B2. Walking DB Lunges (long steps):
20s x 10 (each leg), 10, 25s x8,8, 30s x6

C1. Leg Press:
365x10 + 4 partials (last half of movement), 345x10+7, 10+8

C2. Lying Leg Curls:
80x12 +5, 12+6

Rating:8/10
So this was the first day of phase 3, and I think I am just getting used to the structure of the day, plus the endurance it takes to lift this much volume. The session was the most intense one so far, and took the longest so far. My grip failed on the last reps of some of B1, hence not all the reps were done.

B2 can be increased, I am just realizing how much of a pssy beast building has made me realize I am when it comes to pushing through my mental barriers (one more rep is what I tell myself sometimes, other times I just give up like an asshle). I didn’t do exactly what was recommended for leg curls, mainly because I didn’t read my log close enough, plus the last set I didn’t do cuz some guy took the machine over, and I said f’ this, and gave up…idiot. I hope my left shoulder will be loose enough to do torso-day tomorrow.

92

Week 1, Day 2 (7/18/08):

M.C.

A1. Low Incline DB press (30-45 degrees):
65x7, 70x5, 75x3
70x7, 80x5, 85x3 PR!

A2. Close neutral grip weighted Pull-ups:
25x7, 35x5, 45x3
35x7, 45x5, 55x3

B1. Wide-grip BB bench:
165x10, 9, 180x7,6,6

B2. 1-arm DB rows:
75x10,10, 80x8,8, 85x6

C1. Pec-deck +partials of first half + last half til failure:
90x12+10+10, 110x10+5+5 x2

C2. Lat Pulldowns w/ low double contraction:
120x10, 110x9,8

Abs, Stretching

Rating: 8/10
The workout was good, but I tend to overestimate what I can do, I think because I can do it when I’m fresh, but not for the last say 8 or 6 out of a total 44 reps or whatever. I didn’t realize how strong my Incline press has become since I’ve last tried it (before last phase). Wide grip bench was harder than I expected, triceps felt like they gave out first near lockout. I’m still not judging correctly how much weight to use for partials either, and overall I tend to estimate the load to be something that takes me very close to failure in any and every set/exercise, which may be good for pushing myself, but bad for overtraining? Meh.

DB rows are either too low, because I could do what I had to do this time and thrust a little more, or too heavy because I had to thrust at all…not sure what’s better for muscle growth/form (I don’t like thrusting it at the top though). I’m glad I’m off today and tomorrow because I am fairly sore from leg day two days ago, and I’m sure I’ll be feeling this workout. This gym session was extremely motivating near the end, since about 4 hot girls were working out in the free weight area, and many others strewn about the cardio/machines area. Kinda distracting, but awesome. Time for food, and the pool…

93

[quote]osterm38 wrote:
Phase III
Week 1, Day 1 (7/17/08):
Weight: 184 (+14lb in 10 weeks)
Mo. Co.

A1. Front Squats:
165x7, 180x5, 195x3
175x7, 185x5, 200x3 PR!

A2. Romanian Deads (mixed grip):
255x7, 270x5, 285x3
265x7, 275x5, 290x3 PR!

B1. Snatch grip deads from a platform (feet shoulder-width):
185x7, 165x10, 175x8, 175x7, 185x6

B2. Walking DB Lunges (long steps):
20s x 10 (each leg), 10, 25s x8,8, 30s x6

C1. Leg Press:
365x10 + 4 partials (last half of movement), 345x10+7, 10+8

C2. Lying Leg Curls:
80x12 +5, 12+6

Rating:8/10
So this was the first day of phase 3, and I think I am just getting used to the structure of the day, plus the endurance it takes to lift this much volume. The session was the most intense one so far, and took the longest so far. My grip failed on the last reps of some of B1, hence not all the reps were done.

B2 can be increased, I am just realizing how much of a pssy beast building has made me realize I am when it comes to pushing through my mental barriers (one more rep is what I tell myself sometimes, other times I just give up like an asshle). I didn’t do exactly what was recommended for leg curls, mainly because I didn’t read my log close enough, plus the last set I didn’t do cuz some guy took the machine over, and I said f’ this, and gave up…idiot. I hope my left shoulder will be loose enough to do torso-day tomorrow.
[/quote]

How did you like deads from the platform? Dang your front squats are looking good your only 25lbs under me now good job.

94

[quote]mavis13 wrote:
How did you like deads from the platform? Dang your front squats are looking good your only 25lbs under me now good job.
[/quote]

The platform DLs were difficult towards the last few reps, either for my grip, or some part of my back. I realize how grand of a movement it really is, and I felt weak doing it. The front squats are killer for me since I feel like I’m going super low. I might try a wider stance for back squats soon just to see how it feels, or if the main targeted muscles change.

95

Week 1, Day 3, 7/21/08:

Mobi. Com.

A1. Standing Close grip EZ bar curls:
75x7, 85x5, 100x3,
85x7, 100x5, 110x3

A2. Close Grip BB bench:
165x7, 180x5, 195x3,
180x7, 195x5, 210x2

B1. Incline Hammer Curls:
35x10,10, 40x8,8, 45x6

B2. Flat EZ bar tricep extensions:
75x10,10, 85x8,8, 95x6

C1. Wide grip preacher curls w/ elbows close (+ partials):
65x10+4, 10+3, 9+4

C2. Cable rope pushdowns (+double contraction):
70x7, 55x11, 9

Abs, stretching

I like the fact that I feel like I put in just about 100% every day at the gym. At first, the weights felt light, but I realize that with this high volume, isolated body part workouts, I should not worry about the whole session being easy.

I still have trouble getting all my reps in for the partials. I’m surprised at how much I can close grip bench, because last summer I had trouble doing 135 for 3 sets of 5 reps. Incline curls were difficult, and near the end I had a little help from some good old thrusting. C1 felt weird because I had a good pump in my biceps.

Rope pushdowns were done on a lat pulldown machine, so it might have been better with smaller increments in the weight (it went from 55 to 70 to 85, etc.). I need to get a better ab workout, or do some heavier, lower rep ab workout instead of many ball crunches, reverse crunch, ball rollouts, etc.

96

Week 1, Day 4 (7/22/08):

Mobil. Co.

A1. Push Press:
125x7, 135x5, 150x3,
140x7, 150x5, 165x3 PR

A2. Power Shrugs:
225x7, 275x5, 285x3,
265x7, 285x5, 295x3

B1. DB shoulder press, neutral grip:
45x10,9,8,7,6

B2. Upright Rows:
75x10,10, 85x8,8, 95x6

C1. Cable Lat Raises + partials of last half til failure (each arm separately):
20x10+4, 10+2, 9+3

C2. Rear Delt Machine + double contraction:
40x12, 50x11,11

***I realize now that my shoulders are my weak point, endurance-wise at least. Shoulder press has always been a weakness, but I’m surprised at how much I did for Push Press. Power Shrugs felt unusual, just never did them before. We’ll see if I did them right tomorrow if I feel a little soreness. Upright rows hurt the bottom part of my forearms, I guess since I did biceps yesterday and preacher curls sometimes hurt this area/tendon. My shoulder press might have been weaker due to doing triceps yesterday, come to think of it. Lat raises were f’ing hard (partials were not happening) and got my shoulders pumped, but rear delt machine felt really good to end with. I’ll be posting updated pics by the end of this phase.

97

Week 2, Day 1 (7/24/08)

Mobility Complex (= the only thing I did well today…)

A1. Front Squats:
165x7, 185x5, 195x3
175x6, 185x4, 195x2

A2. Romanian Deadlift:
255x7, 275x5, 285x3
265x6, 275x5, 285x3

B1. Platform snatch grip deads:
165x10, 9, 175x8,8, 185x5

B2. Walking DB Lunges:
30x10,10, 35x8,8

C1. Leg press +partials:
0x0 + 00

C2. Lying leg curls:
0x10000

Fck…this session was going way too slow, and my legs were beat by the end of B2 (almost took 75 minutes for just A and B, hence I stopped before I overtrained or whatever).

I slept fine last night, but yesterday I felt real beat from Tuesday’s shoulder workout. The Power Shrugs f’ed my traps up good, and were most likely the cause of my lower back pain (similar to the time hang cleans f’ed it up). I hadn’t even hit the PRs from last week in today’s session, let alone finish it.

I was pushing real hard, got light-headed a few times with the platform deads, and started to convince myself to give up on the last rep of a few sets. But this is one only a few bad sessions I feel I’ve had over the past 12 weeks. After tomorrow I’ll have the weekend to rest, and I think I am in need of exactly that.

98

Everybody has bad days in the gym it happens. I was kinda tired today but it was only abs and forearms so it wasnt too bad. Glad I can help keep you motivated. Just keep up the work and youll get were you wanna be. Hell if it was easy everyone would do it. We are just the crazy ones who dont mind putting in the blood sweet and tears to transform our bodys.

99

[quote]mavis13 wrote:
Everybody has bad days in the gym it happens. I was kinda tired today but it was only abs and forearms so it wasnt too bad. Glad I can help keep you motivated. Just keep up the work and youll get were you wanna be. Hell if it was easy everyone would do it. We are just the crazy ones who dont mind putting in the blood sweet and tears to transform our bodys.[/quote]

Word…err thanks/I agree.

100

Week 2, Day 2 (7/25/08)

A1. Low Incline DB press:
65x7, 75x5, 80x3
70x7, 80x5, 85x3

A2. Neutral Grip weighted Pullups:
35x7, 45x5, 55x3
40x7, 50x5, 60x3 PR

B1. Wide Grip Bench press:
165x10,10, 175x8,8, 185x5 (could’ve had 6 with a spotter)

B2. 1-arm DB rows:
75x10,10, 80x8,8, 85x6

C1. Peck-deck + partial to failure of last half, then first half:
110x12,12,12

C2. Lat pulldowns + double contraction at last half of movement:
100x12,11,11

Abs, stretching

This was a decent session, especially compared to the crap yesterday. I was able to push through B1 (pointer finger on the ring), rather than saying, fck it, on the last rep. Lowered C2’s weight compared to last week since I wasn’t able to get all 10-12 (aka 20-24) reps.

A1 felt great, and if I had a spotter I would’ve gone for the 90’s, which will be a huge PR for me on incline (low incline actually, like 30-45 degrees). Cardio bunnies were plentiful as well.