Beast's Workout Log

[perfectbeast2001]

Log is a day late as I had to format pc yesterday and managed to delete the password!!

Excellent leg day yesterday. Feeling great. Cardio AM as usual. I have dropped the small ammount of dried prunes i was having in my oats. My theory is to cut any simple carbs (they were the only ones apart from PWO) or uneeded foods (nest week will cut low cal mayo from tuna) so i can reduce cals progressively without losing important nutrient rich food groups for a while.

Leg ext light 3 sets
Squats 6 sets
leg press 4 sets
leg ext 3 sets
ham curls 4 sets
calves standing and seated superset 4 sets.

wicked pump and painful legs after!!!

[perfectbeast2001]

again really pumped in the gym today. loads of energy and feeling in a great mood. Got a few comliments from the guys which always helps!!

Seated press hammer machine press 4 sets
seated BB press to front 3 sets
lateral DB raises 3 sets (last set a giant drop set from 30k per side down to 15k per side)
front raises db 3 sets
Shrugs DB 3 sets
upright BB rows light high reps to end.

wow awesome pump!! grabbed a couple of pics when i got home.

[perfectbeast2001]

trained arms today after shooting some syntherol. God the pump was something else!! Really enjoying training at the moment as im working out with a couple of real solid old skool guys. There AS advice is pretty out dated but they sure know how to train hard and heavy which inspires me to lift harder!

Bis
DB seated curls 4 sets
preacher machine 3 sets
superset wide/close BB curls 2 sets

abs 9 sets

tris
superset cable pushdowns with over head rope 3 sets
skullcrushers superset with close grip bench 3 sets
2 handed DB seated raises 3 sets (last set with 50k)

had a sugar low when i got home. I realised what was happening and ate some dex quickly. Subsided after 10 mins. Will bump up PWO carbs by 10g next session to be safe.

[perfectbeast2001]

day off the weights today but cardio as usual. Going for a sunbed thats about it!

[Mazzive_T]

Hey Beast. Lookin Good Man. Keep the log goin, its good reading!

Any chance you could provide the recipe/the link for your protien pancakes, they sound good!

From a fellow Bodybuilder in England.

T.

[perfectbeast2001]

cheers T glad you like
recipe (i use jayhovas) http://forums.steroid.com/showthread.php?t=221318

[perfectbeast2001]

another rest day. Man i had the worst night ever. I got home from work in the early hours and as i went to sleep the phone went. It was my stepdaughter. She told me my steop son (14) had been handed some stuff at a party. He had drank beer and took something he did not know what it was (an adult told him it would make him relax). I get called to the emergency room where my step son is fitting and incohrent for 2 hours. He was released from hospital this afternoon and is fine but it scared the shit outta me. 2 people have been arrested for giving the things to him.

[Snrf]

Shit man sorry to hear that, glad to hear he's fine now

I hope you go around there and kick some ass when they get out!

[dhriscerr]

LOOKING BIG MAN!!!! This and all other threads like these have so much motivations, and inspiration in them, I just want to go lift right now because of it! I think ill go eat 2 cans of tuna instead

[perfectbeast2001]

thx snr, im gonna let the police do there thing then I will do mine.
Dhr - glad you like the thread mate!

[perfectbeast2001]

had a pretty good workout today after a stressfull weekend. My stepson has gone to the police station today to make a video interview. They reckon that the people will get sent down for what they have done. I will be there in court with my fingers crossed.
Despite all the stress i kept diet 100% spot on all weekend, luckily they were both off days but i was able to do cardio as usual too..

Deads 4 sets had a lighter week this week and just kept excellent form for higher reps (10-15)
Chins 3 sets
BB rows 3 sets (again a little lighter but higher reps)
close grip pulldowns 3 sets
hyper extension weighted 3 sets

DB bent over reverse flies 3 sets
Reverse standing cables 2 sets

now i plan on CHILLING for the evening! Will be selecting some new parts for my pc. Im gonna upgrade everything, sli graphix, nice shiny LED case, new processor ect.

[perfectbeast2001]

Had a good rest today (apart from cardio) and felt like I would have a good strong gym session this evening.

Flat DB bench 4 sets
Incline Hammer machine 4 sets
Pec Deck 3 sets
Incline flies 3 sets
cable x overs 2 sets

abs 12 sets

really happy with everything at the moment. Im getting leaner (97.5k) slowly and holding onto muscle, which is my main aim obviously. Will be adjusting diet as I go and keeping cardio at 30 mins ED.

[Columbus]

bottom two are starting to come in a little bit bro....keep it up!

[Snrf]

You hear crickets again Beast?

I can't believe your weight is dropping, you look bigger than ever, but your abs are showing more. nice work!

You still running GH?

[perfectbeast2001]

yes mate still running GH at 3iu ED just to aid in fat loss really.

[perfectbeast2001]

trained legs today. Had a real good workout with some great buddies at the gym. We had a good laugh and really pushed each other.

leg extensions to warm up 3 sets vert light
Squats 6 sets
leg press 4 sets
extensions 3 sets
ham curls 4 sets
calves standing 4 sets
seated calves 2 sets

wicked pump in legs at the end of that. Totally enjoyed it!!

[perfectbeast2001]

Felt a little tired today. Slept a bit this afternoon and felt a bit better. Have dropped fat free sugar free mayo from diet (i had it with tuna). Pointless cals so now there gone.

Shoulders

Seated DB press 4 sets
Standing BB press 3 sets
lateral raises 4 sets
front raises 3 sets
upright rows 3 sets
shrugs BB 3 sets

Went home and had a nice hot bath!!

[crazycrab]

I hear you with the tuna!!!! doesn't take long for me to get sick of it . Sorry to here about your boy. Sounds like he had learning expereince.

[perfectbeast2001]

Thx crazy. The boy is fine now, just gave him a good scare which will hopefully prevent that kind of thing happening again.

Feeling a little off today, bit of a stomach upset and just feeling a little weaker than usual. Carried on as normal although I took a long nap this afternoon.

Arms
DB hammer curls seated 3 sets
DB single arm preacher 3 sets
Standing EZ bar curls 3 sets

Abs 7 sets

Tris
Cable pushdowns 3 sets
skullcrushers with ez bars super setted with close grip 3 sets
double handed behind neck DB press 3 sets

Now i got a nice relaxing 2 days off training.

[perfectbeast2001]

day off today and tomorrow. Cardio as usual and eating low carb today 160g and the same tomorrow. The cals have been replaced with pro/fat.

[Columbus]

So what's your time frame like now? Contest date? Projections? Local event? Is there a website? You are my inspiration bro...2 years, I'll be up there....

[numbat]

awesome thread beast .. read the whole thing in one sitting bout a week ago..... keep it up man . ur an inspiration ...

[perfectbeast2001]

Back at the weights today after two days off. Feeling good. As of tomorrow will be dropping slin and lowering pwo carbs to 80g from 110g. Trained back and had a real good time. Left my strap off for lighter sets and kept an even hand grip (both palms down) rather than 1 up 1 down. Been reading about uneven back development due to powerlifter type gripping. Not good!

Chins 4 sets close grip
Deads 4 sets
BB rows 4 sets
DB Lat pullovers 3 sets
kneeling cable one arm rear delt flies 3 sets
incline rear delt flies 2 sets

Abs 6 sets

[romeodun]

beast just read all your posts on this tread, your looking real good good bro. the thing that i am interested in is, how the well you did to cut down from 22 stones, what i mean is have you still got the exact diet you used and training programe, would be very helpfull to look at.

how the hell did you get to 22 stones in the first place?

cheers mate.

[perfectbeast2001]

beast just read all your posts on this tread, your looking real good good bro. the thing that i am interested in is, how the well you did to cut down from 22 stones, what i mean is have you still got the exact diet you used and training programe, would be very helpfull to look at.

how the hell did you get to 22 stones in the first place?

cheers mate.

hey there. I am not on the same diet as i was when i first lost weight. As i have learnt more my diet has also evolved but it is along the same lines. I have always carb seperated (kept carbs away from fats) and have always stayed pretty low carb highh pro. I also like carb cycling.
I used to be in OK shape when I was in my early 20s. I lifted 5 days a week and did 20 mins cardio. However I was never able to get where i wanted too because my diet was total shit - 3 meals a day of the standard variety. I even ran a Dbol only cycle on the advice from some idiot at the gym i went too. I also took one shot of deca and one of sus thinking that would make me "more muscular". I was an ignorant kid!
I have always worked on the doors of pubs and clubs and through this I eneded up helping a friend out and running a pub for a couple of years. I also had settled into a relationship. These two factors combined (Beer + home comfort food) saw my weight rise to 22.5 stone (about 315lbs). I had stopped excercising alltogether and i had well over 30% BF. I felt ill all the time and often suffered from stomach complaints, gout, depression + I was drinking way too much all the time. I was getting out of breath tying my own shoe laces up it was that bad, seriously!
I watched a programme called "you are what you eat" and was ashamed when I saw an obese family change there eating habits and lose a lot of weight. They had similar ailments to me that seemed to go away once they had dropped the BF. At the sme time the pub i worked at shut and I got an office job temporarily. It included a gym membership.
I concentrated on cardio like crazy for a year and read as much as i could on diet/nutrition. ing 45 mins cardio ecery morn and eve + weights 4 times a week. After a year I also began to use clen and ECA to help me shed the last of the unwanted fat. I managed to get down to about 15% and then continued with weights but cut back a little on cardio. As my knowledge increased it became easier to lose fat and gain muscle. I found out that the secret to bodybuilding is knowledge, there are no magic pills, you just have to research like crazy and dedicate yourself to diet and training.
http://www.bodybuilding.com/fun/trans27.htm
is from a couple of years ago when i had been dieting for about a year. Gives you an idea of my diet and sups ect. I would also add i spent quite a bit of money on wacky new supps only to find out to the detriment of my wallet that most are shit!!! Whey,waxy maize starch and BCAAs/Creatine are about it for me now.

[romeodun]

mate its unbelievable what you have achieved, i just looked at the other website you are on and have seen the before pictures you look like a totally different person.

question about the dextrose, were you adding it to your whey while you were still fat or after, the reason why i ask is if you are fat already having that amount of sugar surely aint going to help? or is it?

in any case mate you have done real good.

[perfectbeast2001]

yes i was using dex when i was fat for pwo shake. Sugar does not make you fatter, too many calories makes you fatter.

[perfectbeast2001]

Started my new day work today. Got up and did cardio then ate as usual. Took mt gh (down to 2iu now) all pre cardio as i am no longer able to shoot second time in a day and i dont like to shoot pre or post wo due to carbs being present (and now im off of the slin). Went to work at 12 and worked through until 8 eating my pro fat meals every 3 hours then my pro carb shake at 8. Got to the gym at 8.30 and worked out hard till 9.30. The good thing is i am working at a higher intensity to get my workout done within the hour as the gym shuts.

Incline smith 4 sets
Flat DB bench 3 sets last set drop set.
incline DB flies 3 sets
pec dec 3 sets
cable flies 3 sets

now my PWO is back down to 80g of waxy maize starch along with CEE and bcaa/glut. Will be dropping the glut as i only used it up cos it was free. I think glutamine is crap unless you are hooked up IV (it is not orally bioavailable) although the supp companies would love us to think its great.

[5ifthCitizen]

just read your entire post last week beast. very motivating, even decided to start doing 30 min of cardio 5 days a week (after a VERY long break from any sort of cardio) and have been doing so for the past week. i think it will really help a lot with my lifting endurance and maybe cut down a little fat too. Good luck man, you've already made a complete transformation.

[nandro_shagg]

wow i love seeing someone so dedicated to this sport definatly inspriation for all the weekend warriors in here lol

[perfectbeast2001]

thanks guys glad you are liking the thread.

Well I knocked off early from work today. I managed to persuade my boss that leg day means early finish every week. Yeahhh!!

Warmup extensions 3 sets very light
Squats 6 sets
Leg press 4 sets
Extensions heavy 4 sets
Ham curls 4 sets
Calf raises standing 4 sets

Real good workout and legs felt nice and pumped. No slin anymore pwo as i feel it may predispose me to store fat which i do not want in contest prep.

Will be changing things slightly tomorrow, I am going to try training in the morn after breakfast then do pwo cardio. Im going to see if that feels beter than training late in the day after work.

[perfectbeast2001]

well I changed my training time today and my diet slightly. I must say I liked it. I got up and ate (pro/carb)at 7.30am then waited an hour. Trained at 8.30am until 9.15 then cardio for half hour. Followed cardio with pwo shake then back home for ppwo an hour later (more carb/pro). The rest of the day i consumed only pro fat (4 more meals). This means i have subbed a pro/carb meal for a pro/fat meal. Should help some with the cutting. I really enjoyed an early session and found the cardio pwo to be much easier going than the usual pre meal cardio i do.

Shoulders
Lateral DB raises 4 sets (3rd set 27.5k per side for 10)
Seated hammer shoulder press 4 sets
DB front raises 4 sets
Upright rows 3 sets
BB shrugs 3 sets.

Pre Cardio (about 4AM) - 2scoop whey (cal224, carb5, pro46, fat3) TOTALS – cal224, carb5, pro46, fat3
Meal 1 - 6 egg whites (cal 96, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 503, carbs 53 pro 53, Fat 6.5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb70) TOTALS – Cal504, carbs75, pro46 fat 3

PPWO - Tuna 1 tin (cal 145,carb0 pro31 fat1), Oats 80g (cal295 carb51 pro12 fat5) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal552 carbs53 pro66 fat7.5

meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10

Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10


Meal 6 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10


Meal 7 – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 3110 Carbs 186 Protein 424 fat 62

[KeepingItBalanced]

I always wanted to pop in here somewhere and say I love your log. Looking great brother.

[perfectbeast2001]

hey thanks buddy really glad you like it!

[perfectbeast2001]

trained arms today after shooting my final shots of syntherol. Had a good session real nice pump and got it done quickly (within 40mins). Im really enjoying this morning training.

BB curls 4 sets
Dip weighted 4 sets
DB seated hammer curls 4 sets
Straight bar pushdowns 4 sets

abs 6 sets followed by cardio 30mins

friday and saturday are rest days apart from cardio. Will post some pics over weekend.

[malidfa]

great job
unbelievable log very informative
thanks

[bpm1]

love tha log beast, BTW very inspiring the transformation youve made. its proof positive that if you get off your ass and work you can make it happen, love seeing your progress man keep it up we as we are all pulling for ya, cant wait to see pre contest photos!

[perfectbeast2001]

Thx guys glad your liking it.

Well i just had my two rest days. Cardio stil done of course. I have been pretty busy with work and other bits and pieces but its been a productive time so thats good. Trained back morn after breakfast. Decided to leave deads till last this week and stay light. I will have a heavy dead session next week.

Chins 4 sets
Close grip Rows 4 sets
Wide grip low pulley rows 4 sets
deads 3 sets
Rear delt DB flies on incline bench 3 sets

Cardio 30 mins.

[mamias20918756]

great progress bro..awesome results!! U r an inspiration to us all

Good luck with ur cutter bro, i don't think u need luck tho

Let us know how things are going till competitition

[perfectbeast2001]

thx mamjas, i will be sure to keep you guys updated!!!

dropped the Testex and have started running prop instead (a ugl brand, painless!) I will be shooting 100mg ED, I will cary on running the deca but will be dropping that the end of the month and running some winny.

trained chest this morning followed by abs and cardio.

Flat DB press 4 sets
Flat DB flies 4 sets
Decline smith machine bench 3 sets
Incline flies 3 sets
cable x-overs 2 sets

abs 6 sets
1/2 hour on the treadmill.
pwo shake of bcaa,glut,cee and WMS followed 15 mins later by 50g pro.