View Full Version : Unleashing the Beast!

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02-11-2004, 05:40 PM
I decided to do one of these because it would help me keep track of my progress. I'm actually starting this journal after being on a bulk for 4 days already. I'm doing a 4 week bulk because my metabolism isn't too fast, and I put on weight fairly easily. Right now I'm 5'9" 204lb at ~17% bodyfat. Yeah, I probably shouldn't be bulking, but I want to have a decent amount of muscle before I do an ultra cut for the summer.

For meals, I generally have 2-3 protein shakes per day between meals. I also eat a LOT when I go to the dining hall... Thank God we have a decent one, too. It makes it a lot easier.

I'll be working out 5 days per week, as splitting up body parts has worked for my previous bulk in the past. This is my second bulk.

I've been following a 5x5 routine for a few weeks, and have made some solid gains. Warm up sets are done before each major exercise. One major exercise is chosen per bodypart, and I do 5 sets of 5. After that, 2 other exercises are chosen and I do 2 sets of 8-10 for those.

Format for my journal will be Exercise, Sets x Poundage x Reps.

Today was a bit of arms... I didn't have a lot of time as I worked out between breaks at the research lab.

BB curls: 5x100x5
supersetted with
CGBP: 1x135x10, 1x145x5, 1x155x5, 1x175x5, 1x185x7
I haven't done CGBP in a long time, so I just wanted to get a feel of the poundages I can work out with it. Looks like I'll be going 5x185x5 next arm session.

Hammer curls: 3x40x10
supersetted with
OH DB XTs: 1x35x10, 1x40x10

I ran out of time, so that was it. Arms were pumped, so it wasn't a complete waste. :)

02-11-2004, 05:47 PM

Nice arm day! Good luck with the bulk man! :thumbup:

02-11-2004, 05:57 PM
Have you gained any weight yet? :D Come on, it's been 20 minutes!

02-11-2004, 06:06 PM
lol, you guys make me feel good with the instant replies. :)

MMN, actually, something weird happened. Last week I weighed in at 195, and this week I am 205. Maybe the scale is ****ed up or something. Anyways, we'll see if I gain any more weight in the coming weeks. :eek:

02-11-2004, 06:12 PM
lol, you guys make me feel good with the instant replies. :)

MMN, actually, something weird happened. Last week I weighed in at 195, and this week I am 205. Maybe the scale is ****ed up or something. Anyways, we'll see if I gain any more weight in the coming weeks. :eek:

I wanna borrow your scale. Even if its not true it sure is motivational. :)

02-12-2004, 12:17 PM
Good workout today...

ATF Squats: 5x265x5

Single Leg XTs: 1x110x10, 1x120x8

Leg Press: 1x325x10, 1x415x10, 1x505x8 Nice and slow... didn't want to go heavy on these.

Teim to shower and go to philo class... damn Aristotle.

I don't feel like going to Kaplan MCAT prep today... those classes suck!!!

02-14-2004, 01:38 PM
Nice chest day today. :) Finally was able to do 5 sets with 90s.

DB presses on slight incline: 4x90x5, 1x90x6.5

Incline BB press: 1x135x12, 1x155x6 Nice and slow. I haven't done BB presses in a long time.

Flat bench DB flyes: 1x40x8, 1x40x10

Single arm pulley crossovers: 2x60x8 each side

My chest was pumped to hell. :) I can't believe how much better DBs work my chest than BB.

That is all.

02-15-2004, 02:30 PM
Back day.

BB rows (Arnold style): 5x190x5

Corner rows (Ronnie style): 1x180x10, 1x205x8

Machine lat pulldowns: 1x220x10, 1x225x10
supersetted with
DB shrugs: 2x85x10

Saint Patrick
02-15-2004, 02:45 PM
Lifts looking good man.

02-15-2004, 03:13 PM
good stuff ND, looking forward to the journal all be it a short one, showing some good strength. 5x5 is a minted routine, but your better off with the compounds as im sure you know.

Any pics? last time i saw some pics you were looking very, very impressive :)

02-15-2004, 06:09 PM
Thanks, Patty!

Hey Ron, I just found this pic from freshman year, so I'll post some comparisons up... maybe after this bulk? It'll be funny, trust me. ;) I weigh 35 pounds more now than I did then, lol.

Oh yeah, I saw Kill Bill last night... I found it TOTALLY BADASS. Recommend it if you like action. I still can't believe how sweet it was, hehe. Makes me want a sword...

02-17-2004, 03:17 PM
Shoulder... PRs all over the place. :)

DB shoulder press: 4x75x5, 1x75x6

Upright BB rows: 1x115x10, 1x135x6

Cable behind the back laterals: 1x20x10, 1x30x8

Weight after workout: 203lb.

And that's all I have to say about that.

02-17-2004, 05:00 PM
Nice pressing, thats some sweet weight you pushing bro. 80's are around the corner i feel it ;)

U feeling stronger due to the extra cals??

keep it up and get dem pictures up ya boy


02-17-2004, 07:51 PM
Yeah, man, 80s will be happening next week.
I am getting a lot stronger due to the bulking, but I haven't really noticed that much of a difference appearance-wise. That's why I'm not going to take pics until the end, ya know? Why don't you set up some in the mean time? :)
BTW, thanks for being my sole visitor to my journal, lol

02-17-2004, 09:01 PM
Hey, looking good NDBeast! :thumbup: Congrats on all the PRs. I thought Kill Bill was kick ass too man. I was a bit unsure at first, because of the way it was filmed...I was just like man this is weird...but it turns out thats one of the things that made it so great. I can't wait for Volume 2. Must...Kill...

02-18-2004, 02:09 PM
No worries man, i hear you on the photos would be better to do it that way and see a more noticable gain/lack of gain, im sure you'll have it down tight though.

I would mate (start a new journal that is) but ive had an ongoing shoulder injury for nearly 10 months now and its still not healed suffiencently to let me lift again, dont worry though. ill be back :)

02-18-2004, 03:50 PM
wibble - thanks :) That movie was sooo good... I was actually afraid to see it at first because I'm a pussy and don't like a lot of blood, but it was too cool lol.

Ron - I'll be looking forward to it! Sorry about your shoulder, bro.

Today was curl jockey day. :eek: And it went well, too. Moved up in weight in every exercise compared to last week. Also, had more time, as research was cancelled this week.

Standing BB curls: 4x100x5, 1x105x5 (cheated on the last one, hehe)
supersetted with
CGBP: 3x185x5, 1x190x5, 1x190x7 (looks like it's already time to move up in weight with these!)

DB Hammer curls: 1x40x12, 1x45x12
supersetted with
DB OH XTs: 1x40x10, 1x45x8

Cable single curls: 1x30x10, 1x40x10
Cable single pressdowns: 1x60x10, 1x70x10

Oh yeah, weight: 204lb.

02-19-2004, 03:41 PM
Leg day today. Improved a good deal since last week.

ATF squats: 2x265x5, 2x270x5, 1x275x5

Single leg XTs: 1x110x10, 1x120x10
supersetted with
Seated calf raises: 1x160x15, 1x170x12

Leg press: 1x415x10, 1x505x10, 1x555x10

'Twas it.
I do NOT feel like going to Kaplan tonight... It's an orgo session and the teacher always goes over the time limit of 3 hours... argh!

02-21-2004, 12:45 PM
Kicked ass on chest today (as compared with last week ;)):

DB presses on slight incline: 1x90x5, 3x95x5, 1x90x4 I couldn't get the last rep up and had no spotter. :(

Incline Smith press: 1x135x10, 1x165x10, 1x185x6 Concentrating on form here.

Incline bench DB flyes: 1x40x10, 1x45x8

Single arm pulley crossovers: 1x60x10, 1x60x8 each side

Weight today: 201. Weight was down because I hadn't eaten anything yet, and I took it after working out. I guess this is my "real" weight.

02-22-2004, 10:32 AM
Some good workouts there ND, gotta admire your squatting and benching, not to mention the curls, although arms dont need that much work, trust me. 4 sets of Heavy ass barbell curls will give you arms of truck driver, becuase you will want to hang your arm out of your ride all the time ;)

02-22-2004, 10:37 AM
Nice progress already. Things are looking real well.

02-22-2004, 02:00 PM
lol Ron, I think you got me confused with someone else, because my arms are small. :p :( Thanks a lot for the compliments, though, man.

BCC - Thanks a lot. You're an inspiration, really. BTW, what happened to your journal, man? Too busy with UPS? :)

Back day today.

BB rows (Arnold style): 5x195x5

Corner rows (Ronnie style): 1x180x10, 1x210x8

Machine lat pulldowns: 1x225x10, 1x230x8

Single Pulley High Rows: 2x80x10 just to keep some pump in the lats. ;)

Didn't really feel like going to the gym today... Workout was ok, though. I think it's because I have so much school **** to do between now and spring break. Gotta be a hermit in the library these next 2 weeks. Oh well, after that I get to see my girlfriend and rest for a week. :D

02-24-2004, 07:40 PM
Guess who got the 80s, Ron? :cool:


DB shoulder press: 1x75x5, 3x80x5, 1x80x7 I remember a few weeks ago when I could barely get the 70s up. :eek:

Upright BB rows: 1x115x10, 1x135x7

Cable behind the back laterals: 1x20x10, 1x30x10, 1x30x9
supersetted with
DB shrugs: 3x85x10 With a 1-second squeeze at each rep. :)

Weight after workout: 203lb.

02-24-2004, 10:52 PM
Nice improvement on the Shoulder Press man! The rest of your workouts are looking awesome too. How many pounds have you gained so far? I'm guessing 3 from what I see from your post and your sig. Just want to make sure thats right though. Keep it up! :)

02-25-2004, 12:56 PM
Wicked stuff ND, i knew you'd get them soon, maybe sooner than i thought but sweet work fella. U gonna build up some reps on them now? i reckon 8 reps then switch upto the 85's although that would be me.

LOL i that post wasnt refering to you directly, im not saying your arms are small )because they're not) its just that arms are a small bodypart and working them hard, heavy for one exercise and a few sets will be all you need. When your curling 150 will you have small arms?? i think not.

Nice to see you using the second pause on the shrugs, if you want to build a good physique then controlled cadence has to be one of the weapons in your arsenal and i think youve got that down tight :) good stuff man keep it up


02-25-2004, 05:01 PM
Hey wibble - Well at the start of my bulk I was 190lb, now I am hovering around 200-204lb. I actually haven't gained as much as I should be gaining. :( But something is better than nothing, right?

Ronnie: Haha I know you weren't saying I have small arms, but I was telling you that my arms are small. It is a shame. :(
Since I'm still doing the 5x5, the way I find out if I move up in weight or not depends on the last set. If I do 4 sets of 5 reps of a certain weight and I can do more than 5 reps on that last set, I move up in weight the next week. I'm gonna exhaust this routine until it stops working for me, lol.
Hurry up and start that journal. :p

I'm not even going to comment on today's workout, just smile. :) :) :) (note: compare this workout to last week's)


Standing BB curls: 2x105x5, 3x110x5
supersetted with
CGBP: 1x185x5, 1x195x5, 1x205x5, 1x225x5, 1x225x6

DB Hammer curls: 1x45x12, 1x45x12
supersetted with
DB OH XTs: 1x45x8, 1x40x10

Double cable bicep curls (one cable in each arm): 1x50x10, 1x55x10
supersetted with
Cable single pressdowns: 1x70x10, 1x80x10


02-25-2004, 05:24 PM
Hey wibble - Well at the start of my bulk I was 190lb, now I am hovering around 200-204lb. I actually haven't gained as much as I should be gaining. But something is better than nothing, right?

Thats awesome, I'd love to slap on 10-15lbs that fast. I have to fight and fight for every pound man...its sick. I'm at war with my body trying to hit 160 by June. Blah.

Nice workout you had there! Those supersets must be tiring. :)

02-26-2004, 07:57 PM
Wib - Well if I gained so much in such a short time it means that most of it was water. :) We'll see what happens to my weight once I stop bulking here in week!

Good workout today.


ATF squats: 3x275x5, 2x285x5 Man, I want that 315 so badly! It just looks so cool. :)

Single leg XTs: 1x120x10, 1x130x8

Leg press: 1x415x10, 1x505x10, 1x595x7

02-26-2004, 09:57 PM
Nice leg day! Yeah that 315 sure would be sweet, especially ATF! :) Keep it up and you'll hit it in no time.

02-27-2004, 02:44 PM
Thanks, wib. :D I hope to hit 315 sometime in the coming weeks.

I have a full-length practice MCAT tomorrow so I won't be able to work out. :( It'll take all the energy out of me for the day, lol.

02-27-2004, 04:45 PM
That sucks, but look on the bright side...more time for eats! :D

Saint Patrick
02-27-2004, 05:20 PM
Nice Arm session man. I'd think you'd be able to press more on the OH DB XT's though....

02-27-2004, 06:20 PM
Nice Arm session man. I'd think you'd be able to press more on the OH DB XT's though....
Well, they were single-handed... I didn't think they were that bad. :) The 45s felt a little awkward like my shoulder was working too hard to balance it, so that's why I dropped down to 40s.

02-29-2004, 08:56 PM
Good day today, although I was having some problemos with the gf. Long-distance can suck sometimes - I recommend against it! Things will be ok, and it's good that I get to see her in less than a week. Other than that, I had a good lifting day.

with a bit of tris. ;)

DB presses on slight incline: 3x95x5, 2x100x5 Finally got a feel for the 100s, and they weren't as bad as I thought they would be. ;)

Incline Smith BB press: 1x185x10, 1x205x8

Incline bench DB flyes: 1x45x10, 1x50x8

CGBP: 1x185x3, 1x155x6 Damn, trying to train tris on chest day puts a huge damper on one's ego!
supersetted with
Single arm pulley crossovers: 1x60x8, 1x60x8 each side

03-01-2004, 01:55 AM
Im with you on that bro, long distance is pretty damn frustrating im feeling ur pain at the moment too ND. Although it looks like you made up with it in ur lifts, 100's is a good a milestone to hit man.

If i were you id drop the flyes, flyes imo aint neccessary esp when bulking, you want to stick with the meat and potatos exercises and flyes get in the way of that if you ask me. I suppose its me talking from my HIT/HD background but i feel quite strongly about it.

keep it going fella, your doing well :)

03-01-2004, 06:13 PM
Nice job Beast! I'd say working Chest and Tris in the same session would be hard as hell. Nice job on the Inclines, owning the 100s is awesome! Long distance relationships can suck man, I agree...you'll get to see the gf soon though and that'll be good times. :)

03-03-2004, 05:19 PM
Ron - Yeah, I think you're probably right with the flyes. I'll either drop them or the crossovers and see what happens. My bulk is over this week. :eek:

wibble - Yeah, they do suck, man. :( But it makes it really special the times when I do see her! :D

I have midterms this week, so it really ****ed up the last week of my bulk. :( I had to combine back and shoulders today, and it was pretty tough. Overall, it was a pretty good workout, though. I had to go to the other camps gym since I had to workout during my research break. The DB handles are a lot skinnier than the ones at the gym I usually work out at, so it made DB presses a little awkward.

DB shoulder press: 2x80x5, 1x80x7

BB rows (Arnold style): 1x185x5, 2x205x5

BB shrugs: 2x225x10 This was the first time I have done these, and I found them pretty painful on my lower back. :( I think I'll stick with DB shrugs.

Wide-grip lat pulldowns: 1x140x8, 1x170x8 I haven't done these in who knows how long.

By the end of the workout my lower back was killing me. I think it's the rows, but I don't want to abandon them. Should I just wait for my lower back to accomodate itself or something?

03-05-2004, 05:13 PM
Only working out 3 times this week due to midterms. On the upside, I got a 48 out of 50 on my last physucks test. :D Made me a happy man, especially since I failed the last one :eek:

Legs and Arms

ATF Squats: 1x275x5, 1x285x5, 1x295x6, 1x225x10 I was planning on doing a set of 20 for the last, but I was a lot more worn out than I thought I was.

Leg Press: 1x415x10, 1x505x10, 1x595x6

Leg workout was ok, but the set with 295 was really tough for me. Felt like my lower back was going to fly out, so I was forced to use a belt for it. :(

BB curls: 1x95x3, 2x105x5, 1x110x5, 1x115x5 Yeahhh there was a lot of cheating going on in that last set. ;)

CGBP: 1x185x3, 1x205x5, 1x225x5, 1x225x5, 1x225x6 Last set was pretty tough.

After that leg workout it feels like I have shin splints in my left shin. Anyone else experience these after squatting?

03-05-2004, 07:37 PM
Here is my end-of-bulk pic... ****ty, I know. Sorry, all I have is a camera phone. :(

03-06-2004, 01:49 AM
Nice workout Beast! You're pushing some nice weight around there! :)
As for the shin splint, I don't think I've ever had that problem from squatting...I did get them from crouching down a lot at work though. It got to the point where I couldn't walk without limping sometimes and trying to play soccer with it was impossible.

You're looking pretty damn thick in that pic dude! From what I can tell your traps are lookin huge. Nice job! What are you planning on doing now? Are you gonna bulk some more?

03-06-2004, 08:37 AM
yer you like like a different guy (in a good way ;)) some real thickness taking shape, i assume your going to keep the journal and size gains running? it would be a shame not to, although it depends on how big you want to be. if you cut up now you would have a physique 98% of the population dont possess :)

03-07-2004, 09:43 PM
wibble and Ron - Thanks for the compliments! Well, I really planned on cutting to try to lean out before summer... I've never been really lean before, and a lot of people tell me all I need to do is lean up and I would look great. But bulking is so much more fun, it is hard for me to stop, lol. :( But yes, I think when I get back to campus the cutting will begin.
As for the journal, I think I will keep it. It's really great. I am hoping I can change the title of it somehow... what do you think it should be called? I was thinking "Unleash the Beast." Corny enough? :)
Thanks again for all the commentary, guys. :thumbup:

Also, check out this thread I made, showing a 2 year old pic of me:


03-07-2004, 11:15 PM
Wow, huge difference in size. Awesome work Beast! Glad to hear you're keeping the journal also. :thumbup:

You can change the title by going to your first post and hitting edit. I vote for Unleash the Beast! :D

03-08-2004, 07:03 AM
lol, unleashing the beast sounds pretty good. As to whether you should cut its entirely upto you mate. Dont let others dictate what you want, if you want more size then shoot for it. it would be better getting the mass now, while ur young then it will make it easier in the long term, all depends on your ultimate size goals.

Oh yeah, should be starting my new journal up some time today tommorow, had my first session on sat and felt no pain, im pretty weak right now, but it will come back ;)

03-08-2004, 09:49 AM
wib - Thanks! I tried to edit the topic like you said but all it did was edit the title of my first post. :( I'll try PMing a mod to help me, since I'm too dumb, lol.

Ronnie - I think I will go ahead with the cut, since I'm feeling kind of bloated now, lol. The main reason why I want to cut is mainly for the challenge, as I've never run a entirely successful cut before. I'm hoping I can find the discipline to stick to it, ya know?
It's about time you started that journal! I look forward to seeing your progress, man.

I'm in a good mood now that I am home and get to see the gf after 2 months! :D :hump:
My home gym is sooo superior to the school's gym, so I love working out there.
I also decided to abandon the 5x5 routine, as the ratio from strength to size gains was too large. ;) It's a great routine, but I'm going to try out a standard 2 working set routine for a while, since I was doing the 5x5 for 2 months or so.


Incline DB Presses: 2 warmups, 1x90x8, 1x95x6 I couldn't find the damn 100s. :(

Hammer Strength Chest Presses: 1x180x10, 1x230x8, 1x270x7 I love HS machines!

Incline DB Flyes: 1x45x8, 1x50x8

HS Incline Chest Presses: 1x140x10, 1x180x8

Chest was almost hurting from the pump after this workout!

03-08-2004, 10:56 AM
Beast. Transformation pics look great. Are you a ND student? One of my buddies went to ND and loved it. When you do 5x5 do you pick a weight you know at the end of the 5th set that you will only get 5 reps, and not go over 5 on the first 4 sets? I've been thinking off changing my reps from pyramids, and 5x5 seems interesting.

03-08-2004, 04:36 PM
Beast. Transformation pics look great. Are you a ND student? One of my buddies went to ND and loved it. When you do 5x5 do you pick a weight you know at the end of the 5th set that you will only get 5 reps, and not go over 5 on the first 4 sets? I've been thinking off changing my reps from pyramids, and 5x5 seems interesting.
Hey cp, yeah I'm a junior at ND right now. It's a great school!
What you described was correct. When you first start doing the routine you need to pick a light weight that you are sure you can get 5 sets of 5 reps with. Every week I added weight, as you can see from reading this journal. On the 5th set I would go until positive failure, so if I could do more than 5 reps with the weight I would. If I could do more than 5 reps on the last set, I would move up in weight the next workout session. It really made me a lot stronger than I was before, I believe. Read the whole journal and see for yourself. ;) Hope that helps you out.

03-10-2004, 10:21 AM
Back and Shoulders

DB Shoulder Press: 3 warmups, 1x80x8, 1x85x5 Man, those 85s were pretty tough to get up for me!

DB rows: 1x80x8, 1x90x8, 1x110x7 :), 1x95x7

HS Iso High Row: 180x10, 230x8, 250x6

Bent-over seated DB laterals: 3x25x10

Machine lat pulldowns: 2x150x8
supersetted with
DB shrugs: 2x80x8, 1x90x6 Had to end the last set early because my grip was gone. :(

That is all.

Oh yeah, I weighed myself first thing in the morning at 204 during my workout.

03-10-2004, 11:46 AM
Back and Shoulders

DB Shoulder Press: 3 warmups, 1x80x8, 1x85x5 Man, those 85s were pretty tough to get up for me!

DB rows: 1x80x8, 1x90x8, 1x110x7 :), 1x95x7

HS Iso High Row: 180x10, 230x8, 250x6

Bent-over seated DB laterals: 3x25x10

Machine lat pulldowns: 2x150x8
supersetted with
DB shrugs: 2x80x8, 1x90x6 Had to end the last set early because my grip was gone. :(

That is all.

Oh yeah, I weighed myself first thing in the morning at 204 during my workout.

Getting DB's up for shoulder presses are a biatch. I need a spotter for anything over 75's. Nice workout!

03-10-2004, 04:37 PM
Workouts are looking strong Beast! 204! Woo! :D

03-15-2004, 11:34 AM
Thanks cp and wib. :)

Well I'm going to try cutting now! :eek: I hope this will be a successful cut, really! I'm cutting out the majority of carbs from my diet (they'll really only come from milk from protein shakes). But I'm not going to go keto, since that just seems very unhealthy to me. Over spring break, as you guys can tell, I took it pretty easy since I only lifted twice. But I did have a pretty good time with the gf. :D I love her!


20 minutes of jogging.

And that's that! I think I'll up it by a few minutes each time I go, working my way up to about 30-40 mins. I also am doing cardio in the morning before eating. Whenever I was fat in junior high jogging melted my fat away, so I'm hoping it will do the same to me now. I'll lift tomorrow so I can have somethign exciting to put in here. :) Peace.

03-15-2004, 12:44 PM
You could consider cycling your carbs. I'm prepping for a show this fall, and I was told to do a 4 day cycle of carbs. You eat 100, 200, 300, 400 grams of carbs, and then day 5 starts over again. It's kind of like the UD2.0.

03-15-2004, 03:11 PM
Cool, do you think that is more effective then cutting carbs and having one carb up day per week?

03-15-2004, 04:05 PM
Beast. I'm really not sure. I've never had to cut before, its a new world to me. I kind of like the cycling option since it seems less extreme. The diet came from a local bodybuilder who got it from another local guy that competes in the Master's Olympia. It worked for those two, but who knows if the gear aided them.

03-16-2004, 07:12 PM
cp - thanks for the info. Maybe I'll try that if my current diet seems to be ineffective.

Finally hit the weights today, and boy was it crowded! Although I was happy for one reason - I had complained to the owner about the dumbass arrangement of all the machines, and they rearranged all of them to what I told them over break! Now squat boxes are actually in FRONT of the mirrors, and not to the side of them. Morons. :p

Today I tried something new...

Chest and Bis :eek:

Incline DB Presses: 3 warmups, 1x100x6, 1x90x6

BB curls: 2 warmups, 1x95x8, 1x115x4 This felt heavy after the "high" reps of 95!

Old Nautilus Machine Pec Flyes: 1x180x8, 1x170x6 Had to hop onto this machine since the gym was so crowded.

DB Hammer curls: 1x45x14, 1x50x8

Smith Machine Inline BB Presses: 1x185x10, 1x205x7

DB concentration curls: 1x35x12, 1x35x8

And a small set of very slow cable crossovers to finish off my pumped chest/bis!

Chest and bis was a great workout for me; I've never done the two together before. Looks like a winner for now. I'm also glad that I had enough energy to have a good workout, since I've been running on ~100 carbs since yesterday. We'll see how I feel by the end of the week.

03-16-2004, 07:55 PM
Nice workout Beast! I like doing biceps on my chest day too. :) I hope the cut goes well for ya!

03-17-2004, 12:14 PM
Thanks, wibs!

Today was


22 minutes of jogging... in the snow! :eek:

The good news is that my lungs didn't bother me at all today, even though the weather was a few degrees cooler than it was Monday. I need to remember to weight myself tomorrow after my workout.

03-18-2004, 03:54 PM
My chest and bis were still pretty sore from Tuesday's workout. :eek:

This bodypart combo was also a first for me...

Back and Tris

BB Rows: 3xWarmups, 1x205x8, 1x185x8 The last few reps were definitely cheated on by me. :)

CGBP: 3xWarmups, 1x225x5, 1x185x5 Hmmm, I think I was weak here because I usually have 3 days between my chest day and tri day instead of just one.

T-bar rows (chris mason style): 2xWarmups, 1x4 platesx8, 1x3 plates+35x8 I love this exercise!

Machine cable tri pressdowns: 1x100x8, 1x85x7

Machine lat pulldowns: 1x220x8, 1x205x7 My grip was really giving way here.

DB OH single arm XTs: 2x40x8
supersetted with
DB shrugs: 2x85x8

Basically a pretty good workout. :D

03-18-2004, 03:57 PM
things look good. Did you start cutting yet?

03-18-2004, 08:06 PM
things look good. Did you start cutting yet?
Yeah, man. I started on Monday, actually. It really isn't as bad as I thought it would be... I would kill for some good carbs right now, but I can deal with it. ;) I can't wait until I'm allowed some carbs on Saturday!

03-19-2004, 09:40 AM

24 minutes, today!

I was glad because it was a few degrees warmer today than it has been since I got back from Spring Break. I believe it is supposed to warm up from here; we'll see if that is true. :)

chris mason
03-19-2004, 10:24 AM

03-19-2004, 06:50 PM
Nice workout Beast! Only one more day until carb heaven! :D

03-21-2004, 01:13 PM
Yeah, wibs, it was nice. :) Although I think it's not the carbs that I'm craving, but just some junk food in general! Argh, damn evolution making humans crave saturated fat.

Today was an ok workout... There were a number of things that I can think of that probably affected me, namely that I had another full-length practice MCAT yesterday (an 8 hour ordeal) that was tough. Or maybe it could just be that all of the jogging is finally taking its toll on me. Workout wasn't a complete waste, though.

Legs and Shoulders

ATF Squats: 2xWarmup, 1x225x13, 1x225x9, 1x225x8, 1x205x10 I've decided to keep my squats in the high rep range for a while, since I've never really squatted with high reps before. The plan was to do 20 reps of 225, but it was a hell of a lot harder than I thought it would be. :(

Smith BTN Shoulder Presses: 2xwarmup, 1x155x10, 1x185x4, 1x155x8 DAMN that 185 was really heavy for me!

Machine Leg Presses: 1x350x10, 1x440x10, 1x530x6 These were all done with a 1 second pause at the bottom of the eccentric portion of the lift.

Seated DB Bentover Laterals: 1x25x10, 1x30x10

And I was tired! I haven't worked my legs in 2 weeks, so they'll be fried tomorrow... I hope jogging isn't too painful. :)

Saint Patrick
03-21-2004, 03:35 PM
I would kill for some good carbs right now, but I can deal with it. ;) I can't wait until I'm allowed some carbs on Saturday!

So I assume you're doing a CKD?

03-21-2004, 05:01 PM
So I assume you're doing a CKD?
No, but I cut carbs by a LOT. I really only get carbs from the milk from my protein shakes. :) I hope this works, because I'm tired of being fat.

03-21-2004, 09:02 PM
There you go Beast. :)

03-21-2004, 09:04 PM
All hail rook, the super l33t uber modz0r!

03-21-2004, 09:08 PM
If I were you, I would still really look into carb cycling.

I like to cycle up, then back down, ect. myself.

03-21-2004, 09:12 PM
Ok, cycling carbs it is. Going to go 100, 200, 400, 200, 100 as suggested. Thanks for the input, guys.


25 minutes of jogging.

BTW, I started a fitday log. It's so ****ing hard to estimate the portions you eat, though. Like how are you supposed to know what 8 ounces of chicken, etc look like?

Saint Patrick
03-23-2004, 03:02 AM
BTW, I started a fitday log. It's so ****ing hard to estimate the portions you eat, though. Like how are you supposed to know what 8 ounces of chicken, etc look like?

I just use the Nutrition Label when possible, like costco freezer bags of chicken breast for example. I know it's tough sometimes with fresh food unless you have a scale. Here's another trick I use:

Let's say you buy a pound of salmon at the grocery store, and bake it in the oven.

Cut it in half and that's 2 servings of 8 oz. each. So on fitday, you enter "Salmon, Baked - 8 oz raw, yield after cooking"

Anyways, You'll get the hang of it.

03-23-2004, 12:33 PM
Thanks for the tips, Pat. The thing that makes it REALLY tough for me is that I get my whole-food meals at the dining hall, so there's no way I could really know what the **** I am eating.

03-23-2004, 04:02 PM
I will open this post with a big I AM A WEAK LITTLE ****.

Chest and Bis

Incline DB Presses: 3 warmups, 1x100x6, 1x90x5

BB curls: 2 warmups, 1x95x10, 1x85x10

Old Nautilus Machine Pec Flyes: 1x190x8, 1x160x8

DB Hammer curls: 1x45x14, 1x40x12

Smith Machine Inline BB Presses: 1x205x5, 1x185x5 I don't know why these went down so much.

DB concentration curls: 1x30x12, 1x35x10

Cable Crossovers: 2x50x5 20 second concentric/eccentric motions on these, just to mix thigns up a bit.

Blah. Are you supposed to get a little weaker during a cut?

03-23-2004, 05:39 PM
Woohoo! New journal title! :) Nice workout Beast, doesn't look weak to me. I'm only doing 67lb DBs on the Incline DB Press :p You'll get a little weaker cutting but you'll be glad when you're all shredded up. Then you can bulk again. :D

03-23-2004, 08:27 PM
Thanks wibs, lol. I was just kinda pissed since I missed a few reps here and there, as compared with last week. But I guess I'll have to deal with being a little weaker as a result of the cutting process. BTW, my weight today was 199 after my workout, so that's 5 pounds lost so far. ;)

03-23-2004, 08:55 PM
Awesome, good job! :thumbup:

03-24-2004, 05:18 PM
Thanks, wib. :)

Today was just


Jogging for 26 mins.

That is all.

03-25-2004, 09:34 AM
Nice incline. You always get weaker on a cut. Damn lack of carbs.

03-25-2004, 05:01 PM
Haha yeah, no kidding cp. I've never really cut before, and it puts a damper on one's ego.

Big workout today :)

Back, Shoulders, Tris

BB Rows: 2xWarmup, 1x210x5, 1x185x8 I could have done more with 210, but this jackass stood in front of the mirror so I couldn't see myself, so I felt uncomfortable.

CGBP: 2xWarmup, 205x6, 185x6

Machine Lat Pulldowns: 220x12, 235x7 Did pretty well here. :)

DB OH XT: 90x12, 100x10 The dumbells go no higher than 100 at this crap gym, so I don't think I'll do these anymore. Too easy. ;)

T-Bar Rows (chris mason style): 3 platesx10, 3 plates+25x10, 4 platesx6

Then finished with a triple superset:
HS shrugs: 2x2 plates per sidex8
DB Laterals: 2x30x8
Single DB OH XTs: 2x40x10

Overall, a pretty good workout. I just don't think I should work shoulders with legs, because then shoulders and tris would really be getting worked out 3 times per week. I'll see how this split goes for a while.

03-25-2004, 09:20 PM
Nice workout Beast! My ego sure wouldn't be damaged if I was using 100lb DBs for anything. Well unless I was deadlifting it. :p

03-26-2004, 10:48 AM
lol wibble. I think anyone's ego gets damaged when he can't do as much weight as the previous week, though. :( Plus at your rate, you'll be curling 100s in no time. ;)

Today I did cardio at the school gym. I usually don't go there since it's usually crowded as hell, but today I was lucky! Hopped on the treadmill with no waiting. I didn't go outside since it was all wet everywhere on the trail.


26.5 mins of jogging. I don't want to increase my time too much, so I'll just do it slowly.

For some dumb reason I weighed myself after jogging, after sweating my ass off (I sweat a good amount). It was 192. I'll try to remember to weigh myself beforehand next time. :)

03-28-2004, 01:05 PM

ATF Squats: 2xWarmup, 225x10, 275x5, 225x13, 205x13 God, I get so out of breath on the higher reps, I feel like I am doing cardio or something.

SLDL: 1xWarmup, 185x10, 205x8 Haven't done these in a while, and didn't want to go heavy since I am jogging tomorrow.

Single Leg XTs: 110x10, 120x10

That was it. I was damn tired. Also, I had another full-length yesterday, so that wore me out, too. I can't wait for 3 weeks when all this **** is over!

Also, weight = 196lb. That's a better idea of my weight now. Things are progressing nicely. :D

03-28-2004, 01:13 PM

Saint Patrick
03-28-2004, 01:44 PM

ATF Squats: 2xWarmup, 225x10, 275x5, 225x13, 205x13 God, I get so out of breath on the higher reps, I feel like I am doing cardio or something.

Dude I know the feeling. I did 135 x 20 yesterday, and it damn near killed me.

03-28-2004, 05:52 PM
Dude I know the feeling. I did 135 x 20 yesterday, and it damn near killed me.
Haha yeah. I keep telling myself I can do 225x20, but it's so much harder right after those first 10 reps or so. I'll do it hopefully in the coming weeks.

Nevermore - :moon: :D

03-29-2004, 02:53 PM

27 minutes today on the treadmill. I love watching TV while jogging. :D

Weight before workout: 196lb.

03-29-2004, 07:01 PM
I imagine 225x20 is pretty damn tough. 225x13 is awesome though, you'll get it in no time. :)

03-30-2004, 07:07 PM
Thanks for the encouragement, wib. :D Yeah, 225x20 owns me, but I'll get it sooner or later!

Had a good workout today. I'm getting bored with staying with DB presses, especially since my gym lacks higher weight DBs, so I decided to migrate back to BB presses.

Chest and Bis

Flat BB press: 3xWarmups, 225x6, 205x7. I went in to the gym thinking I could rep out 225x10, but I guess I need to get back into the motion of the BB, first.

BB Curls: 2xWarmups, 100x9, 85x8

Incline BB press: 135x10, 155x8, 165x5 I didn't have a spotter and was paranoid about giving out, so I think that affected my lifts a little bit.

DB Hammer curls: 55x18, 50x12 I don't know what the hell got in to me here, but I really owned the 55s. :cool:

Incline DB presses: 2x70x5 These were slow reps. My chest was done by now!

Seated incline DB curls: 35x8, 35x6 dropped to 30x5

Cable crossovers: 50x8, 60x5 Done really slowly to keep that pump.

Saint Patrick
03-30-2004, 07:55 PM
Nice session 83457

03-30-2004, 08:23 PM

Sessions are looking good in here.

03-31-2004, 10:24 AM
Patty: Your numbers confuse me. :p

Justin: Thanks, and thanks for stopping by!


28mins of jogging on the treadmill at various speeds.

Weight before workout: 193.5 lb. :D

03-31-2004, 10:36 AM
workouts are looking ace. What do you think about that former fb player's comments that ND can't compete without getting more black players?

03-31-2004, 04:00 PM
Nice progress on the weight loss sir! :D

04-02-2004, 10:15 AM
cp: Eh, it was more like he was saying we need to lower our standards, and that is true. I mean, that's the reason why we suck so much. All of our athletes actually have brains.

wib: Thanks, man. :)

For some reason I couldn't access the forums yesterday, so this is my workout from yesterday.

Back and Tris

BB Upright Rows: 2xWarmup, 135x6, 115x8 I really really really want my medial heads of my delts to come out. As of right now my front heads overpower the medial and rear heads by like 150%. I'm going to try to not do any direct front delt work i.e. shoulder presses.

BB Rows: 3xWarmup, 205x6, 185x6 The 205 still feels pretty heavy to me.

Machine Tricep Pressdowns: 100x8, 85x8

Machine Lat Pulldowns: 240x8, 220x6 Grip always starts to affect me here.

DB OH Tricep XT: 80x12, 90x10, 100x8 My tris actually felt like they were getting worn out on these. ;)

BB T-Bar rows: 3 platesx10, 3 plates + 25x8, 4 plates + 5x6 <- This felt damn heavy.

DB side laterals: 2x30x8
supersetted with
DB shrugs: 2x80x8

04-02-2004, 10:16 AM
And today was


28 mins (or was it 29?) of jogging on the treadmill with differing speeds ranging from 6-7.2 mph.

Weight first thing in the morning: 192lb.

04-02-2004, 10:39 AM
Beast: my front delts used to over power my meadial and read heads. Once I started doing bent over raises and reverse flyes, the other heads started to catch up. I never was a fan on upright rows. I never got a great burn, and they hurt my shoulders. Imagine the never of a school recruiting smart players, what do this think this is, the Ivy League?

04-02-2004, 11:47 AM
Nice workout Beast, I'd say your triceps felt worked using a 100lb db for oh xts. ;)

04-05-2004, 05:28 PM
empty your damn PM box. :thumbup:

04-06-2004, 04:50 PM
cp: Done. :) Thanks for sending me that diet, btw.

wib: It really isn't that much. :p You'll be surpassing me soon enough, trust me!

So I had 3 tests and a paper due this week, so I didn't lift on Sunday or run yesterday morning. :( But I'll make up for it, trust me. :) The MCAt is coming up in a WEEK, so I'll need to release all the stress I have. BTW, school sucks.

At least I had a decent workout today.


ATF Squatz0rz: 3xWarmup, 275x5, 295x2, 315x1, 225x13 My legs were really rested so I had good sets here. :) I still can't get my lazy ass to do 225 more than 13 times... I get too out of breath and feel like I'm going to die.

Single leg XTs: 130x10

ATF Leg Presses: 595x6, 505x10, 465x10 All of these were done with a one second pause at the very bottom; I call them ATF leg presses. ;)

Tomorrow is cardio. :eek: I hope my legs aren't too sore.

04-06-2004, 06:06 PM
Impressive leg day Beast! 225x13 is nothing to feel bad about man. Awesome job on the Leg XTs and the 'ATF Leg Press' too! Haha that rocks. :p

wib: It really isn't that much. :p You'll be surpassing me soon enough, trust me!

As for this, the forum will crash if I type all the LOLs this deserves. ;)

04-07-2004, 12:29 PM
Hah no kidding, wib. ;)


28 mins on treadmill at varying speed.

I'm pretty ****ing disturbed that I failed my last physics test. I seriously have to get a 100 on the final to get a B-. This sucks!

04-07-2004, 12:43 PM
I got a webcam last week, too. Mostly for my gf back home. ;)

I decided to take a pic today. My weight was 192lb before cardio, 190 after.

04-07-2004, 06:13 PM
That sucks about the physics test man. Don't worry about it too much though, its not over yet. :)

Looking pretty lean in that pic too!

04-07-2004, 08:19 PM
Beast how about entering our summer squat competition so you can hit that 225 for a 20 or more check it out. on the contest section cp is it

04-07-2004, 08:25 PM
Thanks, wib. :) Yeah, I need to beast the final.

Bill: Thanks for letting me know. I'm in!

04-07-2004, 08:58 PM

04-07-2004, 11:14 PM
hey man, i saw the link on the picture's section. I have a body really similar to yours, except your 40 pounds heavier then me. The arms just totally outpower everything else and the delts looks good and ripped. Chest looks like it's laggin. Congrats on the weight loss, it looks like your about 14-16% body fat, how much you want to cut? I think if u cut down to 180 your gonna look great, 175 your gonna be shredded like a mofo. Good luck.

04-08-2004, 07:38 AM
I got a webcam last week, too. Mostly for my gf back home. ;)

I decided to take a pic today. My weight was 192lb before cardio, 190 after.

Nice pic... shoulders look very good in it

why are you grabbing your nuts though? :p

04-08-2004, 04:39 PM
Nevermore: :moon:

John: Thanks a lot, man. I'm at about 16-17%, I would think. you're right about my chest - it does look like it lags. However, I think it would look a lot better at a lower BF%. My aim is to cut until I see abs, since I have never seen them before.

Callahan: lol, of course you would point out something like that. :p I guess I should move the camera down next time.

Chest and Bis

Incline BB Press: 3xWarmup, 185x7, 165x12
First time I've ever began a chest workout with incline BB. I've never done 185 before on it. I think it burned me out for the rest of the workout!

DB presses: 80x4, 70x4
God, these felt soooo heavy after the inclines. It was embarassing. I tried to make up for them by doing the reps slowly.

Flat DB Flyes: 35x10, 35x8
Done slowly with a huge ROM.

Dips: 8 reps, 5 reps, 5 reps
First time I've ever done these, and they really frustrated me. :bang: I think I will make them my second exercise next week, and definitely try to improve on them.

Triple Set
BB curls: 100x8, 85x8
DB Hammer curls: 35x12, 35x10
DB curls: 30x3, 25x5
I decided to do a triple set, and man did it 0wn me. I liked it. :) Gave my bis and incredible pump!

04-08-2004, 04:55 PM
That triple set looks like quite the burn there Beast! :) 185 on Incline would be damn heavy I imagine. I've only done Incline BB a couple times and it was pretty rough.

04-08-2004, 04:57 PM
Pic looks great. No way you're 16-17%, you'r much lower than that.

Severed Ties
04-09-2004, 04:16 PM
You look good bro and Cal he's grabbing his nuts for your girl! :D


04-10-2004, 06:25 PM
wib - Yeah, I've never done that much weight before on incline. :cool:

cp - Well, when I measured myself during the summer on a DEXA machine it said 17% exactly. So I think I'm probably 16% now or so. I want that number to be close to yours in a few months. ;) Thanks for the compliment.

ST - Thanks, man. And yeah, you're right about Cal's girl and me... Sorry, Cal. :hump:


29 mins on treadmill at varying speed.

I had lots of energy to do this, surprisingly. I ran just after my full-length MCAT practice test. :eek:

BTW, have any of you had a bison burger? They're ****ing great. Taste good, and have less calories and less fat than skinless chicken. It's like eating pure protein. I highly recommend them!

04-10-2004, 06:50 PM
How'd the practice tests go Beast? Never had a bison burger before...I'd like to try one out.

04-12-2004, 06:12 PM
Yeah, wib, they're really good! The practice went fine... I have to study my ASS off this week because the real thing is this Saturday. :eek:!!!

Back, shoulders, tris

BB Rows: 3xWarmup, 210x8, 185x6

Machine lat pulldown: 235x9, 220x6
Threw in 2 sets of 30lb DB laterals for 10 reps, too.

BB T-Bar rows: 3 plates + 25 x 5, 4 plates + 7.5 x 6 :D

DB Laterals: 35x8, 35x6
supersetted with
DB shrugs: 80x10, 85x8 <-- Grip was gone.

OH Tricep DB XTs: 100x10 dropped to 80x10

I'm going to stop training arms so much, because I think I might be overtraining them. They haven't grown in a while!

04-13-2004, 04:32 AM
Catchin up on journals. Nice pic, looking lean bro.

04-13-2004, 05:08 PM
Hey man, just saw the pics. We have a very similare figure. I think we're about the same as far as body composition, although my shoulders a little wider. Workouts are looking great. MCAT...mm....fun.

04-13-2004, 06:29 PM
Justin - Thanks, and thanks for stopping in!

Hercule - That's cool, man. Maybe your wider shoulders are the reason why you're way stronger than me. :) Seriously, though, I could never look as good as I would want to because of my generally small shoulder frame. All I can do is pack as much meat onto it as I can.

04-14-2004, 11:09 AM
Nice wokrout. I propose no arm work at all. Now go hit the books!

04-14-2004, 12:49 PM
Thanks, cp. I think I have no other alternative. My arms have grown only .25" in the past year or so. I don't think that is very much, given the time frame. My only guess is that I have been overtraining them. Currently hitting the books as we speak... :eek: This is ****ing up my cutting diet, too, because I think carbs are a wee bit important for my brain. ;)

04-16-2004, 04:30 PM
Only worked out once this week because I was busy studying the rest of the time. :( But, I had a really good workout!


Incline BB Press: 3xWarmup, 185x8, 205x2+2 assisted, 165x9
One of my friends was there, so I got to experiment with some heavier weight.

Dips: BWx12, BW+10x8, BW+25x4
I wanted to test out the chain belt they have here, and I loved it! Made me feel like the dips were actually working something, especially with the 25 attached.

Incline DB Flyes: 40x10, 45x8, 50x5

That was it. I think it was a very productive workout. I need my damn chest to grow!

Also, wish me luck, as the MCAT is tomorrow! :eek:

04-16-2004, 05:11 PM
Nice workout Beast! Your chest will grow if you keep that up! ;) Good luck with the MCAT tomorrow, use me for your inspiration! :p On second thought, don't. :D

04-20-2004, 06:17 PM
Thanks, wib, lol.


Yeah, it feels good. Big weight off of my shoulders... I just hope I did well. :eek: The after party was freakin awesome. ;)

Finally got back in the gym today.

Back and Shoulders

BB Rows: 3xWarmup, 215x6, 225x4 w00t, 185x8
Finally got the 225 and nailed it. I guess my body got used to handling the weight. Bout time!

Machine Lat Pulldowns: 240x10, 225x6
supersetted with
DB Side Laterals: 30x12, 35x10

BB Shrugs: 135x10, 185x10 My grip was totally gone here. How the hell can those who do this exercise do it with so much weight???
supersetted with
DB Seated Rear Laterals: 25x12, 25x10

Felt good to be back in the gym. I was originally going to do legs, but, of course, the squat racks were taken by people who - you guessed it - weren't doing squats.

04-20-2004, 06:28 PM
congratz on the rows.

04-20-2004, 07:40 PM
Damn nice rows Beast! As for your grip with the shrugs, I'd say your it was a bit worn out from the rowing. Must be great to be finished with the MCAT finally. I hope you did well. :)

04-21-2004, 01:47 PM
Congrats on the exam. The answer=straps.

04-22-2004, 04:49 PM
ryu - Thanks, bro. Hadoooooooken!

wibs - Yeah, I agree about the grip. I guess I will stick to the old DBs for shrugs. It IS great to be done with the MCAt, but now I have to worry about finals. :eek:

cp - I've never wanted to use straps, just because I figured my grip would slowly adapt. But I think straps are necessary for heavy BB shrugs.

Today was a ****ty workout. I didn't really feel like going, and I haven't had very good sleep/nutrition ever since the MCAT, lol.


ATF Squats: 3xWarmup, 275x5, 225x8
I tell ya, my heart was definitely not in the gym today. :( Too much **** to worry about, ATM.

ATF Front Squats: 135x10
Just felt like trying these. They kind of hurt my delts, though.

Single Leg XTs: 120x10
That was it. I really wanted to get out of there. I hope next workout is better!

Weight right before workout: 189 :eek:

04-22-2004, 04:57 PM
Nice atf's, boyeeee.

Saint Patrick
04-22-2004, 04:58 PM
Damn, that's some beastly rowing there, Beast.

04-22-2004, 05:16 PM
I tell ya, my heart was definitely not in the gym today.

Nice squatting just the same man! :thumbup: Watch those cortisol levels. ;)

04-23-2004, 06:59 AM
Looks good to me, especially for being an "off session"

04-25-2004, 05:09 PM
Gal, Pat, thanks a lot, d00ds!

wibs - I'm trying to, man. ;)

Justin - It's ok weight, but I just really didn't feel like being there, and that affected my workout a lot. BTW, your journal link in your sig never works for me. :(

So anyway I've had a HUGE weekend... Friday night I was out partying off-campus at someone's house. Went to bed around 3am, I think. Woke up at 10am to go to an all-day pig-roast/beer drinking thing and we ****ing stayed until 5pm. After that was more drinking. You guys gotta understand I'm a hermit and I never go out, but ever since getting through with the MCAT (along with my gf breaking up with me :() I've had no excuses not to.

So anyway, my ****ing diet has pretty much gone out the window, except for the fact that I've taken in probably an average of like 1700 cals per day, which is really low for me. I'm probably still losing weight, so what the hell.

Had a pretty good workout today, surprisingly. :D


Incline BB Press: 3xWarmups, 185x7, 205x2+2 helped.
The numbers 185 and 205 are starting to piss me off. :)

Dips: BWx12, BW+10x8, BW+25x5

Slightly inclined DB Flyes: 35x10, 45x8, 55x4, dropped to 35x3.
My chest was DONE after that last set!

04-25-2004, 05:49 PM
185 205 185 205 185


Nice workout man! I'm glad you got out and enjoyed yourself a little bit, sounds like a good time. Sorry to hear about the gf...but on the bright side you can use your new webcam to start your own amateur porn site. :)

04-27-2004, 05:23 AM
NIce workout Beast. Thanks foe the heads up on the journal link, should be all set now.

04-27-2004, 05:18 PM
lol wibble, you a$$hole. :p First I have to find some hot chicks before I can run that site. ;) Guess I'm SOL.

justin: No problem, man. Thanks.

Today was a great workout... dunno why, especially since my nutrition has been absolute ****.

Back, some delts, some forearms

BB Rows: 3xWarmup, 225x5, 185x6

Cable Wide-grip Lat Pulldown: 145x10, 175x5

BB T-Bar Rows: 3plates x5, 3plates+25 x5, 4plates+12.5 x5
supersetted with
DB Laterals: 30x10, 35x8, 35x7

Then tried something new! :D

Cleans from the floor: 95x8, 115x6, 135x2, 155x1
Damn, I had to keep the reps low because these took my breath away! I felt like a fat cow. First time to ever do them, and they were really fun. I look forward to them next week.

04-27-2004, 05:21 PM
sounds like a fun weekend, minus the exam and gf thing. Nice workout considering the binge your in. I don't know many people that can go real heavy on shurgs w/o straps. Using chalk might be another good option for grip.

04-27-2004, 05:34 PM
Awesome workout man! Thats some beastly rowing there. :) Cleans do look like fun...I don't think I'll be trying them for awhile though. ;)

04-28-2004, 06:46 AM
Nice work beast. Yeah, them cleans will definately take your breath away, especially the first few times!

05-01-2004, 02:34 PM
cp: Yeah, that's a good idea. There were some kids in there who are about as big as me and they can shrug with 315 without straps. Makes no sense how. They really aren't that big, either.

wibs: You should try them! They are really cool. :D

Justin: Thanks, bro. Like I said, they made me feel like a real out-of-breath bodybuilder, hehe.


teh ATF Squat: 3xWarmups, 275x5, 275x4, 280x5, 225x10
Felt like doing some higher volume stuff on squats today, since I haven't worked out in like 3 days.

Leg Press: 8 Plates x 10, 10 Plates x 8, 10 Plates x 8

Seated Calf Raises: 2 plates x 20, 2 plates x 20, 2 plates + 25 x 20
Yes, I NEVER do direct calf work, so I bet I'll be sore. :eek:

ATF Front Squats: 135x10, 155x5
Attempted these again. They hurt my delts less than last time, but still hurt them. Also, my legs were fried by this time.


Saint Patrick
05-04-2004, 12:24 AM
Ace squatting Beast.

hey if you're still trying to get rid of that gyno, you may want to check out E-Form. Basically it's a topical anti-estrogen.


05-04-2004, 06:51 AM
Nice work beast.

05-04-2004, 11:32 AM
Pat - Thanks for the link. Is that for getting rid of gyno or just preventing it?

Justin - Thanks, dood.

Saint Patrick
05-05-2004, 02:59 AM
Well I've never used it, but read the reviews.

Big o Boy
05-05-2004, 12:07 PM
nice strength in here man. Especially that squattin'. :thumbup:

05-05-2004, 12:59 PM
is it just the angle of that 'front squat' picture, or do you shave your chest hair into a v-shape?

05-05-2004, 02:55 PM
Good leg day! WHy never direct calf work are you blessed with decent calfs?

05-05-2004, 06:55 PM
Bob: Thanks, man. I'd take your strength in benching any day.

Call: LOL. It's weird genetics... No, I do not shave my chest into a V. I'm not ghey. I guess that's what you get when you cross hairless Asian genes with hairy German genes. :eek:

Wikked: Yeah, my calfs are pretty decent and thick naturally. My calves usually get pumped just from squats, too, so I usually don't bother.

05-05-2004, 10:55 PM

05-06-2004, 08:22 AM
Call: LOL. It's weird genetics... No, I do not shave my chest into a V. I'm not ghey. I guess that's what you get when you cross hairless Asian genes with hairy German genes. :eek:

bizarre. i thought it looked kinda like in the comics when Wolverine takes his shirt off... ;)

05-06-2004, 09:34 AM
nice leg workout beast. Only 1 workout since I've been gone?

05-07-2004, 04:10 AM
bizarre. i thought it looked kinda like in the comics when Wolverine takes his shirt off... ;)

ROFL. My thoughts exactly. ;)

05-10-2004, 12:29 AM
Cally, Justin: Damnit, now you've made me self-conscious and I'm gonna have to go back to shaving it. :( ****ers.

cp: Sad, right? Finals/moving back to Tejas stressed me out to make me put off lifting for a week. I'll be back into it hopefully tomorrow. :cool: The summer is the time to really get your goals straight, I think. I'm set on doing it hardcore. You'll see in the following months.

05-10-2004, 10:21 AM
Laaaaaaaame. I wanted to go fairly light today seeing as I haven't worked out in a week and I had 5 hours of sleep. I was WEAK. Can't wait to get back into the swing of things...


Incline DB Presses: 3xWarmup, 75x8, 80x7 <-weak :(

Hammer Strength Iso-Chest: 2xWarmup, 6 plates x 6, 4 plates x 6

DB Incline Flyes: 40x8, 40x8

Then hit the treadmill for 20 mins or so. Bah, I better be stronger by next workout!

05-10-2004, 10:27 AM
finals will do that to you. I used to use the gym as my release during finals week, then a whole lot of booze following finals week.

05-11-2004, 04:09 AM
We all have an off day, espeecially with other things going on. You'll kick ass next session.

05-11-2004, 08:59 AM
With you having the girl troubles, etc....something just occured to me....

all your exes live in Texas!


hey, I didn't say it was good, just mildly amusing.

DOH! Now I can't get that song out of my head.

05-11-2004, 09:38 AM
cp: I think it was that whole lot of booze that ****ed me over, lol.

Justy: Tru dat, man. I did ok this session, but I think I won't be back in full effect until next week or so. I swear someone has been injecting me with cortisol or something...

ec: Damn you! You are correct - the ex lives 5 mins away from me here. I think I'm going to make a thread in the General Chat section about our breakup, just to see what people think.

At least my strength is coming back!


BB Rows: 3xWarmups, 225x5, 185x7
Not too shabby, but not too good, either.

Wide-grip lat pulldowns: 150x10, 180x5, 165x5

DB rows: 80x8, 80x8
supersetted with
DB side laterals: 30x10, 30x10, 35x6

05-11-2004, 11:01 AM
O.K. is everyone drinking lately I got a little 6pack down the other night light beer though ....
EP had a night out, now Beast.

05-11-2004, 06:08 PM


Hey Beast. Nice workout! :)

05-12-2004, 06:18 AM
short and sweet session!

05-13-2004, 10:07 AM
bill: lol, what are you talking about? Me go out? ;)

wibs: Hey, where you been, mang?

Justin: That's right... Although I don't know if it was sweet or not, lol.


ATF Squats: 3xWarmups, 275x6, 285x4
lol I could have had 285 for 5 reps, but my form got owned on the 4th one. I leaned too far forward and totally lost it... So I just went forward as fast as I could and stuck the BB on the bottom of rack. It was scary!

HS iso leg XT: 50x12, 60x10, 70x8
This machine is cool. It's weird because you can only put a maximum of 100 pounds on it, but it is pretty tough. I love Hammer Strength machines.

HS iso leg curl: 50x10, 75x10, 85x8

HS Hack squat: 2 plates x 12, 3 plates x 10, 3 plates + 25 x 5
These were "ATF" and done very slowly... nice burnout to end the session!

05-13-2004, 10:13 AM
I'm not a big fan of failing on squats myself Beast, its only happened to me once and I can definitely say I didn't like it. :) Nice job p/wning those legs. I've been lurking around, took last week off so my posting went down a little. Are you out partying yet?! :D

05-13-2004, 10:28 AM
The rack saves my ass a lot on my heavy set. If I can't get out of the hole, I don't mess, I just drop it. Nice work.

05-14-2004, 04:08 AM
Nice leg session. I too have been saved on quite a few occasions on heavy squats. Just means you're working hard enough!! ;)

05-14-2004, 11:22 AM
wibs: lol no partying for me, yet. All of my friends are taking finals. :(

cp: Yeah, it was pretty damn scary, though. I can't believe my back doesn't hurt at all right now, seeing as I had to lean forward to put the bar back on.

Justy: Thanks, man. Yeah, I think I put on too much weight or something, so my formed just sucked!

Ok so I'm going to try working chest twice per week, since it lags. I also ended up doing some direct arm work. I'm going to do a "light chest day" for the second chest workout of each week.

Chest, etc.

HS Bench Press: 1xWarmup, 2 plates x 10, 2 plates + 25 x 9, 2 plates + 35 x 6
I've never done this machine before, but it's really good!

HS Iso Incline Press: 1 plate + 25 x 10, 1 plate + 35 x 9

Cleeeeeeeans: 2xWarmups, 135x5, 155x3, 165x1

DB Hammer curls: 40x7, 55x6
supersetted with
DB single OH XTs: 40x10, 40x10

Follow that up with 20 mins of walking on an incline. :)

05-15-2004, 02:55 PM
I decided to work on my side delts today, since I was bored at home. :)


Upright rows: 2xWarmups, 135x6, 115x9

Seated DB Laterals: 2x25x10, 1x25x8
Slow and steady, I wanted to get a good burn.

Seated Bent-over Laterals: 2x25x8

Seated Arnold Presses: 2x30x8

My delts were completely fried after this workout. I haven't given shoulders their own day in a while, and I think it is necessary for me to.

20 mins of walking on an incline, as well. :)

05-17-2004, 07:38 AM
Way to fry the delts bro.

05-18-2004, 05:51 PM
Just: Hehe, I try. :)

I read this article on "Dogg Crap" training on another forum, and decided to give it a try. It's a lot like an HIT workout. Here's the link:

The main difference is that DC training incorporates "rest-pause" (RP) sets. On your one work set, you do ~8 reps to failure, breathe for 15 seconds, do another set to failure, breathe for 15 more seconds, then do a final set to failure. You're also supposed to do a 30 second static hold at the end of some exercises, then do "extreme stretching" right after, as well. By then, you should be damn near failure. ;)

Workout A
(Chest, Back, Delts, Tris)

Smith Incline BP: 4xWarmups, 205x8, 205x3, 15 second static, 40 second stretch with 50lb DBs.
OMG how can anyone do the rest-pause thing with chest, especially when you're supposed to go to failure on the first set? I couldn't even hold the static for 30 seconds. The extreme stretch hurt SO bad. I can't wait till next workout, lol.

BB Rows: 3xWarmups, 205x15 RP.
I don't think you could do a static on this one without killing your lower back, so I left it out.

Seated DB Laterals: 35x15 RP.
These were tough to get, since I was keeping strict form seated.

Machine Lat Pulldown: 180x15 RP, 50 second stretch.

Rope Tri Pushdowns: 130x15 RP.

Done and done. I need to work on not being a pussy about stretching, but it hurts like hell after a set.

05-19-2004, 04:11 AM
Good luck with the DC training bro.

05-19-2004, 09:40 AM
Beast, do you drop the weight, or is it always the same? I spotted a guy doing something similar, he was done by the end of 1 set.

05-19-2004, 10:57 AM
Thats sounds like a pretty crazy routine Beast, good luck with it man. :)

05-19-2004, 04:59 PM
Just, wibz0r: Thanks, doods, I'll definitely need it.

cp: You're supposed to keep the weight the same. I could NOT do that with the incline bench presses... my chest simply could not recover enough within 15 breaths as per the DC guidelines. However, for the other sets the technique worked well. I think it's good in that it really gives you a chance to work to absolute failure on "one" set.

Today was cardio day, since I only lift 3 times per week. My routine will be like this:

monday = day 1
chest, shoulders, triceps, back width, back thickness

wednesday - day 2
quads, hams, biceps, forearms, calves

friday - day 3 (but with different day 1 exercises)

monday - day 4 (but with different day 2 exercises)

wednesday - day 5 (but with even different day 1 exercises)

friday - day 6 (but with even different day 2 exercises)

following monday - repeat all over

3 days per week of ~40 mins of cardio. We'll see how it goes!

Severed Ties
05-19-2004, 05:18 PM
Dam you bro your making me want to go back to HIT training just reading this.

Keep it up cause it works.


05-19-2004, 06:14 PM
I did the DC training when I was cutting. I liked it. It let me go heavy and keep working hard while keeping the reps a bit higher. I don't quite believe the extreme stretching is all its cut out to be but the training as a whole is pretty solid.

Saint Patrick
05-19-2004, 09:55 PM
20 mins of walking on an incline, as well. :)


Severed Ties
05-20-2004, 11:41 AM
I did the DC training when I was cutting. I liked it. It let me go heavy and keep working hard while keeping the reps a bit higher. I don't quite believe the extreme stretching is all its cut out to be but the training as a whole is pretty solid.

Same here I keep the stretching very light as some of them jut you at high risk for a tear or rupture...particularly the chest stretch.


05-20-2004, 06:07 PM
ST, HY: Yeah, I don't see how the stretching makes any physiological sense. In the article, he says he uses 90lb DBs to stretch his chest... that is crazy. I tried it with 50s and my chest felt like it was tearing apart. His delt stretch is stupid, IMO.

Pat: haha, ME WANT COOKIE. Did you make that pic?

Workout B
(Legs, Biceps, Forearms)

Hack squat: 3xWarmups, 4 plates x 18 RP.
I would have done BB squats, but the squat racks were taken when I got there and I didn't want to wait around.

HS Iso-Leg Curl: 70 x 15 RP.

Calves: 90 x 20 (straight set)

BB curls: 2xWarmups, 105 x 13 RP.
The RP technique for this exercise, along with chest presses, is damn near impossible to pull off for me. My bis/chest require more time to recover.
When I was doing this exercise, a nerve in my right forearm was hurting me. I guess it might be because I haven't done this in a while.

BTN BB Forearm curls: 65 x 20 (straight set).

05-21-2004, 09:46 AM
beast, that certainly sounds intense. I might consider it, if I ever stat a cut.

05-21-2004, 10:04 AM
Sure does, the rest pause thing sounds crazy. Are you doing your hacks with a BB? Those are some pretty big hacks man. :)

05-21-2004, 03:36 PM
Be grateful Patty offered a cookie...he.s been hording them all to himself as of late..

05-22-2004, 09:01 AM
Nice work Beast. Keep it up.

05-23-2004, 10:44 AM
cp: Yeah, it is intense, and usually pretty frustrating. :) It has worked for people bulking, too.

wibs: Hellllll no, lol. I do them on a sled. :p

Never: No kidding, man. *quickly gobbles cookies*

Just: Thanks, bro, I'm trying.

Workout C
(Chest, Back, Delts, Tris)

HS Iso-Chest: 3xWarmups, 3 plates + 25 x 11 RP, 7 second static, 2 sets of 30 second stretches with 40lb DBs.
Again, the 15 breaths is not nearly long enough for my chest to recover and do 3 full RP sets with. I did 8 reps the first set, RP, then 3 reps, RP, then a 7 second static hold. Instead of trying to do one 60 second extreme stretch I did 2 sets of 30, which was still painful but a lot more bearable until I get the hang of it.

Wide-grip Lat Pulldown: 3xWarmups, 180x18 RP.
I need to go heavier next session, but I was happy with my reps. :)

Bent-over Rear Laterals: 30x20 RP.

HS Iso-Back: 2 plates + 25 x 16 RP, 60 second stretch.
This is a great machine, although next time I'll try a wider grip since my biceps were getting really pumped.

Tricep XT Machine: 150x20 RP.
This machine is new, and I think it was designed for women because the weight doesn't go high enough.

05-23-2004, 10:59 AM
Nice workout Beast, seems everything is going well with the new routine so far! :) And for your information, the Tricep XT Machine wasn't designed for women, it was designed for wibbles. :p

05-24-2004, 03:34 PM
Nice work, as usual. Keep it up.

05-25-2004, 08:48 PM
wib: lol, your lifts are almost as good as mine, you stud.

just: Thanks, man.

Workout D
(Legs, Biceps, Forearms)

ATF Squats: 3xWarmups, 275 x 16RP.
I was happy with this RP set.

SLDLs: 2xWarmups, 225 x 13 RP.

HS Iso-Leg XTs: 50 x 15.

Hammer DB Curls: 2xWarmups, 60 x 16 RP.
I was happy with this set, too.

BB Reverse Curls: 65x16 RP.
Never done these before... they were good.

05-25-2004, 09:43 PM
Damn Beast, nice workout. Squatting 275x16 with RPs is insane. Nice curling too! Beast = teh mans man. :thumbup:

Saint Patrick
05-25-2004, 11:51 PM
Nice Session d00d.

05-26-2004, 04:15 AM
No doubt. Nice squattin foo!!

05-27-2004, 11:05 AM
damn thats alot of ATF squats. Nice work.

05-27-2004, 05:41 PM
wibs, Pat, Just, cp: Thanks for the kind words, guys.

Today was a really good day for me. I met up with my ex-gf who finally agreed to seeing me after not talking for over a month. She loved me a lot, but for some reason her feelings for me just weren't strong enough. She really wanted me to be "the one," but her heart did not tell her that it was right. She's a great girl... I wish her the best. I still am ass-backwards in love with her, but I know I will get over it.

Now on to some more important stuff. ;)

Workout E
(Chest, Back, Delts, Tris)

HS Flat Bench Press: 3xWarmups, 3 plates + 10 x 9 RP, 13 second static, 40 second stretch, 30 second stretch.
This machine is really nice. As usual, I couldn't perform very well using the RP method with chest; however, my stretching went a lot better. I think I used a good amount of weight on this set. I actually was planning on only doing 3 plates for the real working set, but I churned out 10 reps fairly easy, so I added 20 pounds. I think this provided more fatigue than I needed before my real working set.

HS High Row: 2xWarmups, 3 plates + 10 x 15 RP, 60 second stretch.
Again, I misjudged my strength and ended up adding more weight for my real working set.

Single cable side laterals: 40 x 14 RP.
Good set with good, slow form.

Close-grip cable lat pulldowns: 180 x 15 RP.

DB OH XTs: 100 x 13.
I was done after this!

05-28-2004, 04:38 AM
Nice work Beast. I like your attitude about teh girl too!

05-28-2004, 08:42 AM
but I know I will get over it.

The sooner you realize that, the sooner you can move on. Great job as usual Beast!

05-28-2004, 08:43 AM
*states the obvious* 'tis a lot of weight to squat atf for 16 reps! Is this part of your dog crap training?

btw...glad you got to talk to the girl. At the risk of sounding touchy-feely-ghey I hope it gave you the closure you needed. Sounds like it did.

lol...and you thought I didn't read your journal.

05-29-2004, 08:50 AM
Looking good Beast man :)

This DoggCrapp training (wish it were called something different!!!) sounds really promising/productive. I can understand the theory behind the extreme stretching, but it should be kept for bulking only as i follow it.

Not sure what your doing now? as 40mins cardio 3x a week is a little excessive for bulking? Im tempted to jump on in, but im currently 1/2 way through an A&B routine rotated 3 times weekly, things are going well just need to drop some body fat before hitting the mass and hopefully DC training.

As for the girl, forget it man. Women dont know what they want, your still young so get around more. Serious relationships below the age of 25 are a big no-no!!, too much life to live.

anywho, looking forward to keeping tabs on your journo again :thumbup:

05-30-2004, 12:20 PM
Justy, cp: Thanks for the words, guys. :)

ec: Yes, I am following the DC program, and I hope I get good results from it. Yes, talking with the girl did make me feel a lot better, but after that he emailed me and wants to talk again. :eek: And I know you don't read my journal. ;)

Ron: Welcome back! To tell you the truth, I am only doing the extreme stretching for chest and back. The other ones I can't stand, or they don't make much sense to do, lol. The 45 mins of cardio I do is just walking on an incline, so I am not over-exerting myself. I tend to gain weight fairly easily, and I don't want to gain too much on this bulk, hehe. Besides, I am goign to the beach in a few months. :cool: You are right about the girl, and I'm only 20 years old, so I have lots of time
I hope you keep visiting, and where the hell is your journal???

Workout F
(Legs, Biceps, Forearms)

Icarian Leg Press: 4xWarmups, 6 pps x 20 RP.
This was a good, tiring set! I think the RP method works best for legs, since you can push them harder than other bodyparts, IMO.
*pps = "plates per side"

Seated Leg Curls: 130x15 RP

Seated Leg XTs: 120x15 straight set.
This new leg XT machine is a lot harder than what I'm used to.

Seated DB Curls: 3xWarmups, 50 x 15 RP.

Preacher DB hamer curls: 30 x 15 RP.

Good workout all around. I was happy that I was curling the 50s with good form.

05-30-2004, 05:23 PM
Impressive curling fella, i prefer chins myself. But if you got the form down then im cool with that. Getting some awsome strength, liking the leg press too :)

So are you following DC to a T? other than eliminating some of the extreme stretches (which i cant blame you for!!) What about the glutamine he advises?!? other than those issues im liking the routine alot. You know a journal is on its way, just trying to build some strength/size back before i do so, makes things a little more interesting. Besides when i had my old journal i was virtually free and pimping, but now im in a more serious relationship (alright, so it contradicts what i said in my earlier post!) things aint as interesting & returning from an injury aint too pleasant either i.e. fear of relapse or should that be re-injured?!

In the mean time i'll be keeping up with how u get on :)

take it easy


05-30-2004, 06:41 PM
Nice workout Beast! Awesome curling man. Repping the 50's for 15 with a RP kicks ass! :)

06-01-2004, 05:59 PM
Ronnie: Yeah following the DC to a T, except for most of the stretches. I'm not taking glutamine, because it hasn't done anythign for me in the past. If you don't know, I am doing my first AAS cycle right now. DoggCrap said that most of his clients have been on cycle similar to mine, so that is one of the reasons I was attracted to the program. I just hope that I am really training to failure... I am a wuss, lol. I look forward to the journal that you've been promising to create for liek a year now, haha.

wibs: Thanks bro. I can't wait till you get back to training again!

Now begins phase 2 of the DC program. I am pleased since I improved in all of my lifts of Workout A, as compared to 2 weeks ago.

Workout A
(Chest, Back, Delts, Tris)

Smith Incline BP: 3xWarmups, 225x13 RP, 13 second static, 35 second stretch, 30 second stretch.
This exercise has improved a lot since last time. :)

BB Rows: 2xWarmups, 215x15 RP, 60 second stretch.
This was a very hard set... I don't know why. At least I still improved since last time.

Seated DB Laterals: 35x19 RP.
Tough because of the strict form.

Machine Lat Pulldown: 195x15 RP

Rope Tri Pushdowns: 60x15 RP.
This exercise was done on the outer side of the cable machine, so that is why the weight is a lot less.

06-01-2004, 06:16 PM
Thanks Beast, back at it today! :) Nice workout there man, rowing 215 for 15 with a RP no less is awesome. I'm still waiting for the day that I can row 200. Thats probably a long way off though seeing as I'm only benching 190. :p Keep up the good work man, you're making DoggCrap proud! :D

06-01-2004, 10:12 PM
Post 199.

06-01-2004, 10:12 PM
Post 200! Woo! Go wibble! :clap:

06-03-2004, 05:06 PM
lol wibs, you post whore, you. :p

Had a noticeable increase in weight used in all exercises today (Thank God).

Workout B
(Legs, Biceps, Forearms)

Hack squat: 3xWarmups, 4pps + 25 x 18 RP.
Good increase in weight here. :)

HS Iso-Leg Curl: 75 x 18 RP.

HS Iso-Leg XT: 75 x 12 RP.

BB curls: 2xWarmups, 115 x 15 RP.

BB Forearm curls: 85 x 35 RP.

06-03-2004, 11:33 PM
LOL I saw your journal posts at 198 so I figured it was up to me to get it to 200. :D I'm like a damn journal hero or something.

Nice workout man! Those are some sweet hacks and curls!

06-04-2004, 08:53 AM
Nice effort, Beast!

06-06-2004, 01:37 PM
wibs the journal hero: Thanks, man. :)

cp: Thanks!

Workout C
(Chest, Back, Delts, Tris)

HS Iso-Chest: 3xWarmups, 4 pps x 12 RP, 8 second static, 3 pps x 4, 60 second stretch.
Gained a lot on this one. :)

Machine Lat Pulldown: 3xWarmups, 210x14 RP.
The last 2 RP sets were tough.

Bent-over Rear Laterals: 35x20 RP.

HS Iso-Back: 2 plates + 35 x 15 RP.
Had a wider grip this time, and it was a lot better for my back (took emphasis off of biceps).

Tricep Pressdowns: 90x20 RP.

06-06-2004, 02:31 PM
Great workout once again Beast! :) *flys off into journal land*

Saint Patrick
06-06-2004, 02:57 PM
So how are you liking this rest-pause stuff so far?

06-07-2004, 04:29 AM
Nice work bro.

06-08-2004, 05:56 PM
wibs, Justy: Thanks!

Patter: Rest-pause is very good, and very taxing. The first week I couldn't do it very well, but I am getting used to it. I hope I get good results from it.

Very good improvements today!

Workout D
(Legs, Biceps, Forearms)

ATF Squats: 4xWarmups, 315 x 15RP.
And 0wned. 315 didn't scare me away this time.

HS Iso-Leg XTs: 75 x 15 RP.

SLDLs: 2xWarmups, 245 x 13 RP.
These are too harsh on my lower back after doing heavy squats. I'm not going to do these anymore.

Hammer DB Curls: 3xWarmups, 65 x 16 RP.

BB Reverse Curls: 75x15 RP.
These were going ok, but at the end I started getting lazy and cleaning them up. They turned out to be a sort of half-clean/half-reverse curl mutant.

06-09-2004, 07:49 AM
Nice workout. Awesome squats. SLDL's were bothering me too, so I switched to a plate loaded standing leg curls, which I really like.

06-09-2004, 09:50 AM
wow, great work on the squats bro!

06-09-2004, 10:57 PM
Sweet heavenly mother look at them squats. :eek: You make me sick Beast. And by sick I mean happy. In the pants. :p

06-10-2004, 01:43 AM
I agree with the other posters. The squats are quite impressive, both because of the weight used and the large increase above last session. Nice work.

06-10-2004, 07:58 PM
cp: Yeah, I really decided to stop doing them because I get so uncomfortable on my drive home from the gym. I figured the pain wasn't good for my back, anyway.

Justin: Thanks, bud.

wibs: Thanks, lol. *backs away slowly* ;)

aka: Thank you. I believe the AAS are taking effect, although I still have yet to see any really noticeable physical changes. Also, I keep ****ing forgetting to weigh myself, but I am guessing I am a little over 200.

Workout E
(Chest, Back, Delts, Tris)

HS Flat Bench Press: 3xWarmups, 3 plates + 25 x 9 RP, 3 plates x 3, 10 second static, 40 second stretch, 30 second stretch.
The added 30 pounds over last time turned out to be tougher than I thought, but I still did well.

HS High Row: 2xWarmups, 3 plates + 25 x 15 RP.
Again, 30 pounds was added to this exercise.

Single cable side laterals: 40 x 25 RP.
lol, I guess next time I'll be doing 50lb.

Close-grip cable lat pulldowns: 195 x 15 RP.
My back was fried by the end of this RP set.

DB OH XTs: 110 x 10.
I would have done an RP set with this, but I had to go out to dinner!

06-11-2004, 08:04 AM
wow great gains! Keep at it Beast.

06-11-2004, 10:31 AM
You're pushing some impressive weights bro!

06-12-2004, 12:58 PM
Thanks cp and Justin.

I normally take today off and work out on Sunday, but I am going to Bush Sr.'s bday tomorrow all day. :) Maybe Ahnold will be there!

Workout F
(Legs, Biceps, Forearms)

Icarian Leg Press: 4xWarmups, 6 pps + 25 x 16 RP.
50 pounds was added to this exercise, and made it a lot easier to get to failure sooner.

Seated Leg Curls: 140x16 RP

Seated Leg XTs: 130x25 straight set.

Seated DB Curls: 3xWarmups, 55 x 14 RP.
Damn these things. They were tough!

Preacher DB hamer curls: 30 x 26 RP.
Was too lazy to increase the weight, lol.

06-13-2004, 07:01 PM
Nice workout Beast! LOL, too lazy to increase the weight. :p

06-14-2004, 06:30 AM
I normally take today off and work out on Sunday, but I am going to Bush Sr.'s bday tomorrow all day. :) Maybe Ahnold will be there!

Did you see him do the skydiving? I saw something about that on the news.

06-15-2004, 09:59 AM
Too lazy to increase the weight on curls?? :eek:

*hangs head in shame*


06-15-2004, 12:10 PM
Did I see Dumbell Hammer curls for 16 reps?If that is seated with strict from I hate you...

Nevermind I hate you anyway..


06-15-2004, 06:35 PM
wib, Just: I know I know, lol. It is sad.

Cally: Yep, I was at that Sunday event. I was hoping Arnold would have been there, but I had to settle for Pete Sampras and Gorbachev. :p

Juice-more: Not seated. but pretty strict, although the last few are kinda sloppy, I admit. :)

Good workout today. I hate how some people who look stronger than me are weaker than me. Makes no sense. This one army dude who was big was wondering how I was doing 210 on the lat pulldown, when he was stuck at 150. Ghey.

Also took a pic today for the hell of it. My right arm really isn't that much bigger than my left, lol.

Workout A
(Chest, Back, Delts, Tris)

Smith Incline BP: 3xWarmups, 245x13 RP, 15 second static, 30 second stretch, 30 second stretch.

BB Rows: 3xWarmups, 225x15 RP.
My lower back was getting ownzed. :(

Seated DB Laterals: 35x24 RP.

Machine Lat Pulldown: 210x15 RP

Rope Tri Pushdowns: 70x15 RP.
Man my tris were burning!

06-15-2004, 07:14 PM
Nice workout Beast, looking big in the pic man! :)

06-16-2004, 10:55 AM
is that 16 all at once??? or alltogether..i'm kornfused...

06-17-2004, 06:18 AM
Nice work man. Pic looks good!! Keep up the hard work.

06-17-2004, 06:44 AM
Good session Beast, fine pic!

06-17-2004, 05:45 PM
wibs, Justy: Thanks, doods. :)

Juicemore: I thought you were familiar with DC training? Come on, get with the times. http://www.chadnicholls.net/tips/dg-trng.htm

Cokie: Thanks for stopping by; I appreciate it.

Workout B
(Legs, Biceps, Forearms)

Hack squat: 3xWarmups, 4pps + 35 x 20 RP.

HS Iso-Leg Curl: 85 x 15 RP.

HS Iso-Leg XT: 85 x 15 RP.

BB curls: 3xWarmups, 125 x 10 RP.
Way too much weight for some reason. This is an exercise it's almost impossible for me to gain on. :(

BB Forearm curls: 95 x 25 RP.
I felt pissed after the BB curls so I wanted to leave.

06-18-2004, 08:09 AM
You look well-build in your picture. I think that your arms are a strong point. The sessions also look like they are going well, with continuing gains.

06-18-2004, 11:15 AM
Sure are doing some nice work B!

06-18-2004, 12:32 PM
you look like you have some size in the pic

bit of a farmer tan though -- your arms are visible but your chest/stomach are all washed out in the light because they're so pasty-white

shoulders and arms definitely look like strong points

06-18-2004, 02:35 PM
aka: Thanks. I do agree about the arms, altough they are smaller than 16".

Cokie: Thanks, bud.

Cal: I agree. I do not tan, but live in TX, hence the farmer's tan. I will be going to the beach in July, so I will take pics after that. My chest has always looked like a lagging point, even though I am doing incline 245 for reps. It's just awkwardly-shaped.

I'm going to my friend's bachelor party today for 3 days, so I'll be back in action Monday. :) Peace.

06-18-2004, 03:06 PM
you're name is fitting, you are a beast!

06-21-2004, 05:31 PM
cp: Thanks, but I'm hardly a beast!

Well, I had a good time at the bachelor party. We went to the NASTIEST strip club EVER. It was the first time I ever went to one, and it was hilarious. Every girl there was like 40 years old and fat. Ugh. We paid $20 for this 6'4" amazon black girl named Paris to give our friend a lap dance, and it was sooooooo funny. She had to have been a man. I'll have nightmares for weeks!

I was debating whether or not to work out today, since the past 3 days have consisted of about 4 hours of sleep per night and Whataburger for every meal. I decided to go ahead and work out, though, to get back on schedule. It was an OK workout, but I think it would have been better if I didn't have such an unhealthy weekend. :)

Workout C
(Chest, Back, Delts, Tris)

HS Iso-Chest: 3xWarmups, 4 pps + 10 x 9 RP, 3 pps x 8, 60 second stretch.

Machine Lat Pulldown: 3xWarmups, 220x15 RP.

Bent-over Rear Laterals: 40x24 RP.

HS Iso-Back: 3 pps x 15 RP.

Tricep Pressdowns: 100x16 RP.

BTW, I finally weighed myself today after working out. 205. 15 pound increase so far. Weeeee

06-22-2004, 08:30 AM
Nice session bro...congrats on the weight gain - :thumbup:

06-22-2004, 10:11 AM
Nice session indeed, and good job on the weight gain! :) Sounds like the bachelor party was a laugh. Thats the cool thing about strip clubs, even when the women are ass faced disgusting it just makes it hilarious. You get to sit there with your buddies and drink and make fun of them. Buying lap dances from the ugliest ones for your buds is the best part. ;)

06-22-2004, 03:01 PM
It sounds like the bulk is going well with the weight and strength gains. Sometimes the appeal of the dancers at a strip club can vary depending on the time of your visit. The women who have less appeal tend to choose the shifts in which there are fewer customers (and fewer attractive women to compete for customers with). There may be other explanations depending on the club and city.

06-22-2004, 03:51 PM
:( Booo on you for the negative stripper commentary.

Can't every woman be beautiful in her own way? :)

06-22-2004, 05:20 PM
Cokie: Thanks, man.

wibs: The party was definitely hilarious, and everyone had fun. :)

aka: You are right. We went around 4 in the afternoon since we were going deep-sea fishing at night, so I am sure they would probably have had better looking strippers at night. Although the place had no cover charge, so you never know...

Chris the ninja pirate: NO. :p

Workout D
(Legs, Biceps, Forearms)

ATF Squats: 4xWarmups, 325 x 15RP.
I should have put on an extra 10lb, but I always get scared since my balance can get bad with heavy weight.

HS Iso-Leg curls: 95 x 15 RP.

Hammer DB Curls: 3xWarmups, 70 x 16 RP.
oooo Juice-more will envy these. ;)

BB Reverse Curls: 95x24 RP.
Eh, got bored with the slow ones and just turned them into mini hang-cleans. My forearms get too tired out from the heavy hammer curls, I guess.

06-23-2004, 06:48 AM
Nice work man. Heavy squats!

06-23-2004, 07:32 AM
Damn bro, you are kicking a$$ with this effort!

06-23-2004, 11:37 AM
Awesome squats and hammer curls man! I hate you. :D

06-23-2004, 11:53 AM
Holy crap dude, 325x15ATF? :bow: Thats a nice set of squats!

06-24-2004, 10:35 PM
Just, Cokie, wibz, THound: Thanks, doods. :)

Workout E
(Chest, Back, Delts, Tris)

HS Flat Bench Press: 3xWarmups, 3 pps + 35 x 10 RP, 3 pps x 6, 13 second static, 30 second stretch, 30 second stretch.
Did the stretches with 45lb DBs and it hurt more than the 40s.

HS High Row: 2xWarmups, 3 plates + 25 x 15 RP.

Single cable side laterals: 50 x 16 RP.
Damn, 50 is a LOT harder than 40.

Close-grip cable lat pulldowns: 210 x 14 RP.

DB OH XTs: 110 x 15 RP.
I did a set of 10 and a set of 5, and didn't think my shoulders could hoist that big DB up there again for another set.

Saint Patrick
06-24-2004, 10:36 PM
Nice work on those OH DB ext's. My fav tri excercise.

06-25-2004, 04:46 AM
Nice work Beast. So you're liking the DC stuff, huh?

06-25-2004, 10:24 AM
Nice workout Beast! Those are some huge OH DB XTs. If I attempted that, my head would permanently be bent down to my @ss. :p

06-25-2004, 01:46 PM
awesome workouts!

06-27-2004, 06:13 PM
Pat: Yeah, I like them but it is a bitch to get the DB up there sometimes.

Just: Thanks. Yeah, the DC stuff is good, but I wish I were gainign more muscle mass. :(

wibs: Whatever, man. You'll be owning me in no time at your crazy rate!

cp: Thanks.

Workout F
(Legs, Biceps, Forearms)

Leg Press: 4xWarmups, 6 pps + 35 x 16 RP.
Looks like 7 pps for next week.

Seated Leg Curls: 150x18 RP

Seated Leg XTs: 150x18 RP

Incline Seated DB Curls: 3xWarmups, 60x3, 55x5, 55x3.
Ooo I thought I would be all cool with the 60s but they 0wned my ass, haha.

Preacher DB hammer curls: 35 x 26 RP.

06-27-2004, 07:12 PM
Huge lifts, beast. I see you're living up to your name. Why the high reps?

06-27-2004, 09:02 PM
Awesome workout Beast! :strong: