Beast's Workout Log

[Columbus]

Bro. what did you say your rep range was for deads?

[perfectbeast2001]

rep range for deads (and most other compound movements) 15,12,10,6-8

Trained legs today but i got a bad cold so feel like crap.

leg ext. 4 sets
Squats 6 sets
hack squats feet close together 4 sets
calves seated 4 sets
calves standing 3 sets
ham curls 4 sets

[crazycrab]

Beast you are one deadicated man. This log is good for me reading. I already learned alot from you. Keep up the hard work!!!!!!! keep the log going.

[Columbus]

Wonder why you are getting sick so often bro? You poppi vit c? Symtom of OT?

[BITTAPART2]

just read your cycle! insane bro

[perfectbeast2001]

Sick so often?? What twice in a year? Columbus please don't post in my thread anymore, I want to strangle you. Go and eat some food.

Ahh... I feel better now.. anyway had a real good session today shoulders looked really full and pumped plus I got some pics from my mates camera.

Seated hammer shoulder press 4 sets
Lateral DB raises 4 sets
DB front raises 4 sets
smith machine upright rows 3 sets
rear delt kneeling cables 3 sets
rear delt standing cables 3 sets
abs 3 sets

[perfectbeast2001]

oh and thx for the positive comments Bitta and crazy glad your both liking the log.

[Snrf]

You're looking leaner beast, love handles are shrinking

Tat looks cool as hell too!

Still a miserable looking bugger though....

[perfectbeast2001]

hehe i might smile a bit more christmas day.. on second thoughts BAH HUMBUG!

[Columbus]

ok........

[perfectbeast2001]

got to use my new training bits that I boyght for my birthday last week. New dipping belt and tricep rope!!!

Dips weighted 4 sets
DB skull crushers 3 sets
Tricep rope cables 3 sets
DB kickbacks 2 sets

Seated DB hammers 3 sets
one arm DB preacher curls 3 sets
ez bar curls 3 sets
tricep rope cable curls 2 sets

left with a good arm pump. Im looking forward to an off day tomorrow, it has been a hectic week with all the extra work we are getting for christmas. Still I cleared £500 cash so its all good!

[perfectbeast2001]

day off today apart from AM cardio. Had a late night at work last night so its nice just to chill....

[perfectbeast2001]

I am now off slin for 5 weeks but have started a light cycle just to keep strength up and lube joints. I should really have more off time but a comp is coming up so needs must...

test C (testex) 500mg
Deca (Norma) 400mg
still running GH blue tops 5 iu ED
Nolva 10mg ED
Proviron 50mg ED

Chest today

DB flat press 4 sets
DB flies 4 sets
incline smith machine 4 sets
Incline flies 4 sets
cable cross overs 3 sets V light for pump.

[Columbus]

Can I just ask one question bro.....did you recover?

[perfectbeast2001]

*crickets chirping*

[Columbus]

OK....good luck......

[Geezy]

I must say...Your Log is the reason I joined this site! You basically have the build Im shooting for and that motivates the hell out of me!
I was thinking of doing a clen cycle as Im sitting at 27% bf (down from 32%bf naturally) and after reading some more I think Ill do it as I want to get into the teens by spring. Once again, good f--king work man!

[perfectbeast2001]

hey geezy really happy you like the log mate. I know what its like to be overweight. the important thing is that it can be done, you can achieve any look you set your mind too. You should start a log too. Congrats on the weight loss thus far and keep it up man.

[perfectbeast2001]

Hey peeps. Shoulder has been twinging a little last night so didn't go to mad at the gym today. Hopefully should be fine by friday when my next upper body workout will be.
I tried a couple of different things today, one thing worked and one did not. I ate whole food pre training instead of my usual blended shake with oats and a nana. It made me feel sluggish and sick. It has always made me feel this way before but I thought i'd give it another try. I will be back to my shake again. I used waxy maize starch (same stuff as vitargo) for my PWO as im off the slin now. I found it great, fely really full and pumped after workout. I reccomend trying it and I will be using this from now on. I used 50g pro 80g WMS and 2.5g CEE.

Chins 3 sets then 1 set of wide grip puldowns

deads 4 sets

DB rows using the bent over standing with hand braced on leg method (as used by branch warren, J Jackson) And it gave really good ROM. 4 sets

Hammer lat iso machine 4 sets light (shoulder hurting)

Shrugs BB 4 sets light high reps (shoulder hurting)

Finally found a gym that will open for me. The owner kind of knows me through a friend. i rang him today and he said he would not be opening but could give me THE KEYS to the gym for christmas day and boxing day to use. What a great guy!! He said "I told you Brad, we are a real gym, not like those pussies down the road" referring to the gym im at at the moment!! This gym is hardcore but is so small. If it was a little bigger I would join up straight away.

[SVTMuscle*]

Hope the shoulder feels better soon mate, tear it up! (yeah i used mate, your starting to get to me beast!)

[Geezy]

forgive my ignorance but why do you add starch to your pwo shake? My shake consists of 40g pro/3-5gfat/6-8carbs and I make sure I get more carbs in about an hour or less...I was just wondering as I havent heard of adding starch before.

[perfectbeast2001]

bit of a cut and paste job here but it explains WMS in a fairly accurate way.

Waxy Maize Starch (WMS) restores muscle energy (glycogen) 70% faster than dextrose, thus super-hydrating the muscles cells in record time. It is best advised to be taken immediately post workout as a insulin boosting carbohydrate source and is recommended to be taken along with a fast acting whey isolate and other eugenic aids, such as creatine, glutamine and leucine etc. The Waxy Maize Starch acts like a pump, pulling the nutrients along with water into the muscle and at the correct speed and osmolality for your body to fully utilise.
Other fast acting carbohydrates typically have a high osmolality (which means they have a high concentration of osmotically active, water attracting, particles). Due to this high osmolality, the rate of passage of concentrated carbohydrate drinks through the digestive system is relatively slow, which delays carbohydrate delivery to liver and muscle and therefore can negatively influence exercise performance and body glycogen restoration following exercise.
Waxy Maize Starch in more detail

Waxy Maize Starch passes through the stomach 80% faster than dextrose, thus eliminating the risk of stomach discomfort as often seen with dextrose. There is no stomach cramping and no bloated feeling since Waxy Maize Starch is absorbed so rapidly it can easily be consumed directly before or even during workouts without upsetting your stomach!
Waxy Maize Starch is as potent in stimulating insulin as dextrose and its 100% sugar free. Waxy Maize Starch is soluble in water, mixes best with a blender but can also be shaken and consumed immediately. Waxy Maize Starch has a neutral taste and is an excellent addition to a formula or consumed on its own. It also contains no lactose

Well I don't know if all those figures are correct but I do know that many ppl have had good results using WMS PWO and I am pretty impressed so far. You can buy it branded (vitargo being most popular i think) or just buy it straight from a generic posder supplier which is much cheaper.

[perfectbeast2001]

Had a day off yesterday (apart from cardio). I have added B12 injectable to my little cycle at 1000mcg ED. I am feeling hungry and my mood is elevated and feel a little more lively.

Legs
extensions 4 sets
Squats 4 sets
Close stance squats light high reps 3 sets
leg press 4 sets
Seated calf raises 4 sets
ham curls 3 sets (had to stop as i was going to be sick)

Really intense workout, great pump and felt like hurling at the end. Once home I laid down for 10 mins and felt fine again. I think the close stance high reps made me go a little green round the gills LOL!

[crazycrab]

hey Beast,
You said your shoulder is hurting. Is this when you are doing bench press or other shoulder workout? Have you tried any other exercises that did not give the Pain? Just asking because I have the same problem on my left shoulder and can not get a good chest workout. been bothering me for 2 weeks. just hoping i didn't tear any thing.I think i am going skip next weeks chest to give it some rest. keep up the good work !!!!!!!!

[perfectbeast2001]

hey Beast,
You said your shoulder is hurting. Is this when you are doing bench press or other shoulder workout? Have you tried any other exercises that did not give the Pain? Just asking because I have the same problem on my left shoulder and can not get a good chest workout. been bothering me for 2 weeks. just hoping i didn't tear any thing.I think i am going skip next weeks chest to give it some rest. keep up the good work !!!!!!!!

This time round I have shoulder pain as I injured it during a fight at work last week so im just taking it easy with it at the moment. I used to suffer shoulder pain during and after chest day. I started taking glucosamine ED and focusing on DB instead of flat BB and I dont have any problems now. I also find DBs work chest better for me anyway.

[crazycrab]

thanks for the info

[perfectbeast2001]

forgot to log yesterday. I kept it light and high reps as i dont want to risk shoulder injury. all reps were 15-20 range

DB seated press 4 sets
DB lateral raises 4 sets
Front raises with plate 4 sets
upright cable rows 4 sets
rear delt DB flies 3 sets
rear delt standing cables 2 sets

[perfectbeast2001]

feeling really lively today and in a happy mood (im sure in part due to the B12). I am also horny as hell (testex) and nearly threw my TV out the window when trying to set up new DVD player (testex )

Standing BB curls (at squat rack YEAH!) 4 sets up to 60k for 6
Seated DB curls 3 sets
preacher machine 3 sets

Dips weighted 4 sets
DB overhead press 3 sets
tricep ropes 3 sets (last set drop set)

[perfectbeast2001]

Off day today. Went food shopping (which was suprisingly quiet) considering its xmas eve. Will be training tomorrow though.
Happy christmas to all at AR

[Geezy]

Have a nice holiday man, and dont eat TOO much, lol!

[perfectbeast2001]

Thx geezy, i'll try and be good...

Managed to train this morning thx to a very kind gym owner in Littlehampton (the gym) giving us his keys and telling us to help ourselves. Now that is the sort of gym I like. It is small but hardcore and even has an ashtray for smokers LOL.

Incline bench 4 sets (3rd set 140k for 5)
DB flies 4 sets
Flat bench 4 sets
Inlcine flies 4 sets
cable crossovers 3 sets light to pump.

Went home and ate some cake. Yummy.

[skribbble]

love this thread bro. 1 year without a cheat meal... thats NUTS! I have 2 a week

[TheAccountant]

interesting log u got here, UKbeast. I will be stacking with hgh sometime in March 2007. I will sure check with your log for mentorship. keep up the progress...

[perfectbeast2001]

day off today apart from cardio. I feel like shit from eating all that crap yesterday. I am not gonna cheat like that again. I feel depressed and lethargic.

[Columbus]

PB...at least we agree on one thing bro....off day and feeling like total piss.....eat and rest!

[perfectbeast2001]

trained back today and felt great. I am weighing in at 100.5 kilos.

chins 4 sets
Deads 4 sets sumo stance for a change
BB rows 4 sets 120k for 6 during 3rd set
Close grip pulldowns 4 sets 3rd set with the stack
shrugs DBs 4 sets

Good energy levels and strength.
Just to remind everyone im currently running
testex (cypionate ) 500mg EW
deca 400mg EW
GH 5iu ED
proviron 50mg ED
nolva 10mg ED
B12 1000mcg ED (im hungry all the time!)

[perfectbeast2001]

trained legs, not ideal just after back but my routine has been thrown out by christmas a little. Still feeling great, good mood (although my missis thinks im a little agressive with ppl) and really enjoying training.

leg extensions 4 sets (last set with stack)
Squats 5 sets
close stance squats 3 sets
back aching now
leg extensions light 3 sets
calf raises seated 4 sets
standing calf raises 3 sets
lying ham curls 4 sets.

[manc]

legs are looking top....dead jelous

[perfectbeast2001]

Thanx bud^^

Helped a mate out today doing some decorating in his new business premises. I will soon be working there too in the day so it'll be nice to have a little extra cash!

Shoulders
Hammer seated press 4 sets
Lateral DB raises 4 sets
upright BB rows 4 sets
Standing front DB raises 3 sets
bent over rear delt flies 3 sets
cable reverse rear delt x-overs 2 sets

[perfectbeast2001]

I will be changing routine as of tomorrow. Unfortunately it will not be ideal. I will be training sun-thurs and taking fri-sat off. This is due to a new day job I have and I will be still working fri sat eve too, so it is the only way forward. However extra money = more GH!!

arms today
Dips weighted 4 sets
close grip bench 3 sets last set 100k for 6
tricep rope overhead extensions 3 sets

DB standing curls 3 sets
BB curls 3 sets
rope curls 2 sets (20 reps)

hanging leg raises 3 sets
situps decline 3 sets