The BEAst_in_i: CRØWN of ICE

Training Training Logs
1447

Well that didn’t go as planned. Was supposed to hit a Deadlift PR but it just didn’t go. 415 flew like hell. I may have gotten greedy with my next jump by jumping to 460, but I was in my head about doing too many heavy ass singles before the PR attempt.

Tibia Raises 3 x 20
Band Pullaparts 3 x 20
Forward Sled drag 10 minutes w/ 25lbs

Deadlifts
390 x 1 (Double Overhand, PR!)
415 x 1 (ez pz)
460 x 0
440 x 0
440 x 0
365 x 9 (almost 10)

Honestly probably was good for 400 or 405 on double overhand deadlifts. That 365 amrap could have been heinous with out all the failed heavy reps before hand. Control was immaculate.

Weighted Chinups
+25 x 5

Prettty cool PR because I am also floating around my heaviest bodyweight ever and yet my bodyweight lifts are blowing up

Hanging Leg Raises
2 x 12

SSB Band Goodmornings
2 x 11 @ 95 + Bands

Band TKEs
1 x 103

https://www.instagram.com/p/CIzhlUFgeoi/

1 Like
1448

Did hit a Strict Press Pr last week. 150 x 1. Just lazy about logging on here
https://www.instagram.com/p/CJAY2HxgrbK/

Starting a more dedicated massing phase. Should be interesting to see how it goes along with my new job, in which I am much more physically active. Restacking a 170 case pallet in a -10F freezer had me dripping in sweat just as an example of some of the work.

Cable Standing Abs 3x 30
Lat Pulldown 3 x 20
GHR Hyper Extension 3 x 20

Hamstring Curls 3 x 30 seconds
Belt Squat 2 x 30 seconds
-Belt squat cable got messed up so finished on the hack squat.
Hack Squat x 30 Seconds

SSB Banded Good Mornings
3 x 30 seconds @ 115 + Bands

Wide Grip Pullups
3 sets of 30 seconds. First set bodyweight, 2nd & 3rd set with band for help.

Chest Supported Rows
3 sets of 30 seconds. 70, 80, 80/side.

EZ Curl Cable Curls
3 sets of 30 seconds

Cable Reverse Fly
3 sets of 30 seconds

https://www.instagram.com/p/CJF2u5VAbHH/

Band Pullaparts 3 x 20
DB OHP 3 x 20 @ 15
Banded Bicep Curls 3 x 20

Incline DB Bench Press
3 x 30 sec @ 50, 50, 35

Rear Delt Flyes
3 x 30 sec @ 85, 85, 40

Dips
2 x 30 Seconds @ +10
x 30 Seconds @ -10

BTB Cable Lateral Raises
2 x 30 seconds @ 15/side
x 30 Seconds @ 5/side
Pause part way through on most of the reps for the last set.

EZ Curl OH Ext
3 x 30 Seconds 42.5 for the first 2 sets. 25 for third.

Rope Tricep Pushdown
3 x 30 Seconds 42.5 for the first sets. 20 for the third.

https://www.instagram.com/p/CJIaAu8gKUN/

1449

Extended Tension Day 3

Weather was super garbage when I left work, had a feeling it would be since the storm was on teh weather forecast. with that in mind I didn’t want to have to make the drive between my home city and where my home gym is so I went to least favorite of gyms I have access to. Its not well lit piece of interstate with lots of curves and turns, and visibility ended up being as low as the front of my car in some sections of the drive. A very tense drive. Once I got into the city it was fine, but lots of open farm land with snow and high winds is a nightmare.

Cable Standing Abs 3 x 30
Cable Standing Stiff Arm Pullovers 3 x 20
45 Degree Hyper Extensions 1 x 20 @ BW, 2 x 20 @ +10

Lying Hamstring Curl
3 x 30 seconds
First two sets at 70 and last set 40. Did 1 1/4 reps on the last set.

4 Sec ecc Leg Press (Wide Stance)
First two sets at 180 and last set at 90. Added a long pause at the bottom of each rep.
This leg press is garbage.

3 Sec Ecc Wide Grip Stiff Leg Deadlift
First two sets at 245 and last at 185. For the last set the goal was to make 3 reps last about 10 seconds a piece focusing on on the really slow eccentric phase. Set ended up being 34ish seconds for 3 reps.

Chest Supported row
First two sets at 40 and last set with 30. Last set was 1 1/4 reps with the 1/4 being focused on the squeeze. This gym doesn’t have much in the way of back equipment. No Chest supported stuff so I rigged something up with one of the adjustable benches and the cable towers.

NG Lat Pulldown
First two sets at 100 and last set with 70. For the final set I did just rep but I held the rep at forehead level for most of the 30 seconds.

Seated Hammer Curls
First two set at 20/hand and last set at 10/hand. Last set I did 21s. Didn’t get to finish the seconds round of 21s in the time limit.

Leg Extensions
3 x 30 seconds. Last set I kept pushing the pad into the top, like an overcoming isometric type deal instead of yielding where i just hold it.

https://www.instagram.com/p/CJLAnKfgXrj/

1 Like
1450

week 1 Daty 3

Band Pullaparts 3 x 20
DB OHP 3 x 20 @ 15/hand
Banded Bicep Curl

Incline Smith Machine 3 x 30 sec
First 2 sets at 100, 60 for the final set. One the final set really focused on slowing down the eccentric.

Machine rear Delts Flyes 3 x 30 sec
JM Press 3 x 30 sec
First 2 sets at 65, last set at 45. Focused on the pause.

DB OHP 3 x 30 sec
First 2 @ 20/hand, last at 15/ with very slow tempo
Rope OH Ext 3 x 30 seconds
42.5 for first 2, 30 for third
DB Lateral raises 3 x 30 seconds

https://www.instagram.com/p/CJNBB0uAxIq/

Was really worked up over some non lifting stuff. So I made an impulsive decision to go heavier on Hack Squats. Knee held up, see how it feels tomorrow.

Cable Abs 3 x 30 @ 35
Mag Grip LPD 3 x 20 @ 102.5
45 Degree Hyper 3 x 20 w/ light band

Seated Hamstring Curl 3 x 30 seconds
Hack Squat 3 x 30 seconds
2 sets at 324, 1 set at 194.

Band SSB Good Mornings
First sets 2 at 135. Last at 105.

Wide Grip Pullups
first at bw, 2nd at -25, 3rd at -75

Chest Supported Row
first two at 90, last at 45. Last set was a yielding isometric just short of full contraction.

EZ Cable Curl
first 2 sets at 25. Last at 15
Used the arm blaster for shits and giggles.

Machine Reverse Fly
90 for first two sets, 60 for last set

https://www.instagram.com/p/CJX6iS6gpRI/

1451

Got Covid-19. Been quarantined since Friday. Got everything minus the shortness of breathe. gonna be out for abit. Quarantined through the 10th. Even if symptom free at that point, probably stay out of the gym for longer

1452

Take tren. Is anti COVID apparently

1453

Heal up dude!

1 Like
1454

Feeling pretty good today, still got some symptoms though. Looking more and more likely I will be able to come out of quarantine on the 12th. Been just chilling, playing videogames and watching anime.

1455

Covid has come and gone through my body. Quarantine is over. Not going back to the gym just yet.

Band TKE x 400/side
McGill Situps x 1000
Band Pushdown 2 x 100
Band Curls x 100

Pretty sick of counting to 100 lol

1 Like
1456

Band TKE x 1000/side
MCGill Situps x 1000
Band Curls x 100
DB Curls (Variety) x 100

Tedious

1457

Pretty burned out right now. Have fallen off a bit. Between Covid and wrecking my car I have not been in a good headspace for most of this year.

Hope to fix this soon but right now i am just facing this shit head on the best i can.

1458

Getting back in the saddle.

Week day 1 of new training block.

Front Squats (Belt + Sleeves)
2 x 5 @ 185

Pretty easy, paused the last rep of both sets. Was given a wide range to work in. Didn’t want to work at the tippy top of the range but wanted something. 205 was probably pretty doable given how this felt, but didn’t want to hit the gas too hard yet.

Deadlifts (Soft Belt + Light Chalk)
5 x 3 @ 315

All sets Double overhand no hook. The light chalk was the left over from the last person who didn’t clean off the bar, and I didn’t feel like taking the effort to brush it off or grab another bar when it didn’t matter too much.

NG Lat Pulldown
3 x 8 @ 140

Kind of GHR off a 45 Degree Hyper
1 x 25

Gym doesn’t have GHR, GHR was on the menu. (I let coach know, but he was already asleep when I got there) So I set up a 45 degree hyper with the rear legs raised to kind of simulate a GHR.

Leg Raises
3 x 9

https://www.instagram.com/p/CMd89Obguum/

1459

Good to have you back dude!

1 Like
1460

Thanks, feel good.

1 Like
1461

Yesterdays session. Calories around 3500-4000 per day right now. Gonna rock with that for a bit and see where I land. Not the high quality foods I was trying to make habit, bleh.

NG Lat Pulldown 3 x20
Band Pushdown 3 x 20

Strict Press (Belt + Wraps)
5 x 5 @ 105

A little harder than wanted but I have a feeling it will get better after getting used to doing the movement again. The training I did get in this year did not have very much overhead training in it, so a just a bit out of touch.

Wide Grip Chest Supported Row
2 x 10 @ 135/hand

Weighted Dip
@ +45 x 3.

Had some stability issues so I thought that resetting after 3 would make it better, nope failed the 4th rep. Even though I tanked 15 lbs I got a lot weaker at bodyweight stuff this last couple months.

Facepulls 2 x 15
Seated Hammer Curls 2 x 15 @ 15
Db Skull Crushers 2 x 17 @ 20

https://www.instagram.com/p/CMgkFxOg_7e/

1462

Hamstring Curl 2 x 20
Plank 2 x 30s

Grenade Handle Pullup 5 x 3
SSB Box Squat 4 x 3 @ 185
Split Squats 2 x 6/side @ 30
Super Stiff leg GM (Big Camber) 2 x 8 @ 95
Leg Ext 1 x 12

https://www.instagram.com/p/CMlvjbSAOUu/

Band Pullapart 2 x 20
Band Bicep Curl 2 x 20
Band Pushdown 2 x 20

Incline Bench 3 x 5 @ 135
Wide NG Supported Row 3 x 12 @ 135
DB OHP 2 x 9 @ 30/side

Cable Rear Delt Fly 2 x 20 @ 12.5
Cable Pushdown 2 x 15 @ 40
Incline Curls 2 x 15 @ 15/hand
https://www.instagram.com/p/CMqlVEuAKqk/

Band Pullaparts 2 x 20
Tibia Raises 2 x 20
Hamstring Curl 2 x 15

Front Squat (Belt + sleeves)
2 x 5 @ 205

Deadlifts (soft belt + straps)
5 x 3 @ 335

First set Double Over and the rest with straps.

NG Lat Pulldown 3 x 9 @ 140
45’ Psuedo GHR 2 x 20 + 10
Hanging Leg Raise 3 x 10

https://www.instagram.com/p/CMwDTxoA7Ru/

1463

Good to see you back. Remember you have done all this before so all you need to do is do it again. Consistency and hard work is all it takes.

1 Like
1464

390 x 8 Deadlift tonight, Rep PR. Did some Front Squats at 230 first. 2 sets of 4. Really happy with the Deadlifts.

https://www.instagram.com/p/COKG-zZgj5N/

Then did some psuedo GHRs off a hyper extension for 2 sets of 20. Lat pulldowns for 3 sets of 13. and Leg Raises for 2 sets of 15.

1 Like
1465

nice job mate

1 Like
1466

Thanks :slight_smile: