Beast's Workout Log

[perfectbeast2001]

Felt kinda crappy this morning but went and trained legs this morn. Felt pretty sick during workout and at points nearly threw up. I put it down to a gruelling leg session but it continued through the day and now i have a temp and feel even crappier so i am eating some choccy and relaxing!!

High rep leg day today.

squats 4 sets of 15 at 100k
Leg press 3 sets of 15 @ 200k
Leg ext 2 sets had to stop due to nearly puking.
calf raises on leg press machine 3 sets with stack.

[perfectbeast2001]

still feeling crappy and have had the shits all last night. Went and trained anyway after a good 8 hours sleep.

EZ bar curls 40k for 15 3 sets
Skullcrushers 40k for 15 3 sets
DB hammer curls 3 sets of 12 @ 14k per side
Dips 3 sets of 20
Close grip cable curls 2 sets of 15
rope pushdowns 3 sets of 15

[perfectbeast2001]

Stomach felt a bit better yesterday. Went and trained shoulders in the afternoon and had a good session nice and pumped. Again higher reps this week.

DB seated press 3 sets of 12 with 30k per side
DB seated lateral raises 3 sets of 12 with 12k per side
Shrugs 3 sets of 12 with 120k
upright rows with cable 3 sets

abs 6 sets

today is rest day with maybe a little cardio.

[perfectbeast2001]

Felt really down today. Had lots of stress this week with fmaily and work and i just feel so shitty, When i get like this i generally up the instensity and levels of cardio as i feel the need to punish myself. Wierd i know but its all to do with my OCD, Anyhow

Deads 3 working sets up too 220k for 4
Str8 leg deads 3 sets of 8 with 100k
low pulley row 3 sets of 10 with stack
Hammer mchine lat iso 3 sets of 10 @ 40k per side
Single arm cable rows 3 sets of 12
Lat pulldowns 3 sets of 10

abs 6 sets

cardio 3 sessions of 20 mins through the day

[canadian meat]

Felt really down today. Had lots of stress this week with fmaily and work and i just feel so shitty, When i get like this i generally up the instensity and levels of cardio as i feel the need to punish myself. Wierd i know but its all to do with my OCD, Anyhow

Deads 3 working sets up too 220k for 4
Str8 leg deads 3 sets of 8 with 100k
low pulley row 3 sets of 10 with stack
Hammer mchine lat iso 3 sets of 10 @ 40k per side
Single arm cable rows 3 sets of 12
Lat pulldowns 3 sets of 10

abs 6 sets

cardio 3 sessions of 20 mins through the day

Good read as always PB Your training logs are always very educational.Glad to here your feeling better.

[perfectbeast2001]

rest day yesterday then back today to hit chest this morning.

Smith flat bench 3 sets of 10 @ 100k
Incline hammer press machine 3 sets of 10
DB flat flies 3 sets of 10 @ 22k per side
Cable x 0vers 3 sets of 15

abs 6 sets.

[perfectbeast2001]

legs this morning. Got a good pump going and limped out of the gym feeling sick afterwards!!

Squats 4 sets of 10 @ 170k and last at 210k for 4
Leg press 3 sets of 12 @ 250k
Leg ext 3 sets and ended up breaking the machine... OOPS!
Calves 4 sets of 15

Boxing later in day for 30 mins.

[perfectbeast2001]

Feeling good this morn abeit a little tired from all the extra work ive been doing lately. Its hard to grow when you have to work like a bitch every hour god sends!!

Arms today

Dips weighted 3 sets of 8 with 50k
Curls 3 sets of 10 with 40k EZ bar
DB skullcrushers 3 sets of 12 with 20k per side
DB curls 3 sets of 10 with 14 k per side
Str8 bar pushdowns 3 sets of 12 with 70k
Cable incline bench preacher curls 3 sets of 10.

Awesome pump afterwards. Unfortunately went a bit hypo after being late with my PPWO but that was sorted with a can of red bull!

[perfectbeast2001]

Ill write todays shoulder routine in briefly as im knackered after work and im going to bed!

Standing BB press 3 sets of 10 at 60k
Lateral DB raises 3 sets of 10 @ 24k per side
Shrugs 3 sets of 12 @ 140k
Lateral cable raises single arm 3 sets of 15
Cable front raises 3 sets of 15.

30 mins cardio done in AM.

[taiboxa]

As of now whats your cal intake and ur macro break down?

are you running any orals.. or have you found orals to be counterproductive since most inhibit appetite?

and lastly what does your pre workout nutrition intake consist of?

[perfectbeast2001]

As of now whats your cal intake and ur macro break down?

are you running any orals.. or have you found orals to be counterproductive since most inhibit appetite?

and lastly what does your pre workout nutrition intake consist of?

4000 cals split 40 40 20. Carb pro in morn tapring off too pro fat later in the day. I am currently running Winny oral at 60mg ED and 50mg Oxy ED. These orals seem to be the only ones i can get on with. I am Very impressed with the Oxys in regards to gains. All other orals i have used have messed up my guts.
Pre WO i eat a carb pro meal 3 hours before WO. Then 30 mins before WO I take some NO Xplod or NO Shotgun. Then during WO sipping some BCAAs. This seems to be working really well for me at present. I gave up on High GI carbs pre WO as they made me feel sick.

Today was a little odd. I felt great but i had no grip strength at all. It wasnt painful but my hands simply had no power, really bizzare!!

Deads 4 sets of 8 at 120k (could not hold on any longer even with straps!)
Chins 3 sets of 8
Low row machine 3 sets of 15.
lat puldowns close grip 3 sets of 12
Rear delt cable flies 3 sets of 15.
Standing lat cable pulldowns 3 sets of 15

went back in eve for hams

ham curls seated 3 sets of 12
laying ham curls 3 sets of 12
20 min cardio.

[perfectbeast2001]

great session this morning, got a good pump going which i usually find hard for chest.

Flat bench 3 sets of 8 @ 140k
Decline smith 3 sets of 8 @ 100k
Flat DB flies 3 sets of 10 @ 24k per side
Seated cable x overs 3 sets of 12

[perfectbeast2001]

off day yesterday then back at legs today. got a ****in rotten cold still and its making my asthma really bad at the moment. Could hardly breathe during training and ended up having an attack later in the day. Not good!

Squats 4 sets of 10 @ 170k
Leg press machine 3 sets of 12 with stack
Leg ext 3 sets of 12.

Felt so ill that i left calves for another time...

[perfectbeast2001]

I have been very ill with Flu. High temp ect. Just trying to eat all my meals and get better.

[perfectbeast2001]

first day back at the gym since the Flu struck. Unfortunately i had to work still while ill as there was no one who could cover me. Not going to the gym for a couple of days pissed me off big time. Still taking it fairly easy today as even though the ill dizzy feeling is gone i still have a cough and cold symptoms.

This morning chest and abs.

Flat bench 3 sets of 12 @100k
Decline DB press 3 sets of 10 @ 34k per side
DB flies 3 sets of 10 @ 24k per side
Cable x-overs 3 sets of 15

abs 6 sets.

went ck in eve for arms

EZ bar curls 3 sets of 10 @ 40k
dips 3 sets of 15
DB curls 3 sets of 10 @ 18k per side
Str8 bar pushdowns 3 sets of 12

then off for a steam and spa.

[InsaneInTheMembrane]

Hang in there bro!

I know the feeling when I get sick and get real pissed off not being able to train

[VinceRKG]

Beast, Great post, and diest plan, Question....When you refer to" Veg..." or "Veg, Coconut Oil"..how much are you using? And is that Vegtables added with Meals? One more, what is Dex? I am not aware of what it is? Thanks, I was just thinking about this diet, looks like something I can do to get back in shape..Thanks

[perfectbeast2001]

Veg i use as much seasonal veg as i can stomach excluding potatoes due to there high level of starchy carbs. I use one desert spoon of coconut oil to cook one kilo of chicked. Dex is dextrose (sugar).

Really felt tired this morning but at least feeling better that when i had flu.

Chins 3 sets of 8
wide grip deads (grip the plates at either end) 3 sets of 10 with 100K
DB pullovers 3 sets of 10 with 34k
Low row mchine 3 sets of 12
Standing lat pulldowns 3 sets
Rear delt cable flies 2 sets of 15.

[perfectbeast2001]

Feeling even better today. Trained twice. Quads in the AM then hammys and calves in the evening,

Squats 4 sets up to 230k for 2
Leg press 3 sets of 12 @ 380k
Leg ext 3 sets of 15.

Evening,
St8 leg deads 3 sets of 10 @ 110k
Ham curls 3 sets of 12
Calf raise machine 3 sets of 20
abs 7 sets of 20

[perfectbeast2001]

rest day today....

[VinceRKG]

Beast, question about the diet again....With the Chick and Brown rice..what can You add to make the taste better??

[perfectbeast2001]

*fat free salad cream or ranch, reduced salt soy sauce, the list is endless mate really.

Arms this morning.

Weighted dips with 50k. 3 sets of 6
EZ bar curls 3 sets of 10 with 40k
Bent bar pushdowns 3 sets
Seated DB curls 3 sets of 10 with 14k per side
Rop pushdowns 3 sets
Single arm cable curls 3 sets of 12

Went back in eve for abs 9 sets then 20 min cardio followed by sauna and spa ect.

[perfectbeast2001]

Another good day today, feeling full of energy. Cardio this morn for 20 mins then to work. it was quiet at work so we got the pads out and sparred for 20 mins. Had agood session and my boxing is getting better, much looser and more fluid. After work it was down the gym for shoulders.

Seated hammer press machine 3 sets of 8 @ 75k per side
Seated lateral raises 3 sets of 12 with 14k per side
Upright rows 3 sets of 10 with 50 k
Shrugs 3 sets of 10 with 110k

then with a huge pump on i went for a steam and spa. Lovely!

[perfectbeast2001]

saturday was rest day apart from 20 mins of high intensity cardio which i have started doing to increase my stamina for boxing, and then some kick boxing later in the day.

Sunday went to do back. I have been using NO Xplod recently and for the second time during back workout i noticed my grip compltetely failed during deads even with straps on. I went back later in the eve especially to do deads without any NO Xplod and sure enough grip was back to normal again. I can only conclude that the added pump in forearms affects my grip. Lesson learnt no more NO Xplod on heavy lifting days.

Morn

Deads 1 set of 2 failed and gave up!!
Chins 3 sets of 8
DB rows 3 sets of 10 40k per side.
Lat pulldowns 3 sets of 8 @ 75k
Rear delt DB flies 3 sets of 12 @ 12k per side
Cable lat pulldowns 3 sets of 12

Back for eve

deads 4 sets 170k for 8 210k for 2 220k for 1 240k fail 170k for 6
st8 leg deads 2 sets of 8 at 120k back began to twinge so stopped on second set
Ham curls 3 sets of 12

[perfectbeast2001]

chest today.

flat smith 3 sets of 10 @ 100k
Incline machine 3 sets of 10 @ 75k
DB flies 3 sets of 12 @ 20k per side
Cable x overs 3 sets of 12.

[VinceRKG]

Beast, Now this Diet of yours, is this a "Clean Bulking" Diet? What are you taking with it? I have substituted this on to my Workout Program, taken with Test 250 and Win and I have actually gained 7 lbs in 1 week? I mean I have added on lots of muscle and very dense as well. Just wanted to know. Thanks

[Kennedy]

Good log mate....any nasty side effects of winny oral and oxy oral only? How are the doses feeling for you as of now?

[perfectbeast2001]

Hey guys,
Yes it is a clean bulking diet, when you say what am i taking with it are you reffering to supps or AS?? If it is AS then i will describe below.
I am not running oral only, i added them as part of an ongoing course which is now drawing to an end. I have not noticed any sides from these orals but i have suffered from prolactin related sides from the GH/deca which i remedied using caber.

I am using 1 gram test per week.
600mg Deca (now been discontinued)
proviron 100mg ED
GH up to 7iu ED
Slin or igf in 4 week cycles. Slin at 10iu PWO and igf at 100mcg PWO

I am resting today following a flare up of the hair follicle problem i suffer with on my inner thigh. After a trip to the docs and further reserch i am able to put a name to this problem. hidradenitis suppurativa. It is a disorder that effects about 1% of the population. It is a blockage in the sebacious gland which then becomes infected and oozes puss. No one really knows why it happens and most suggest it is hereditary (i am adopted so i cant answer that). There are some drugs available which can help but there sides are often worse than the pblem it self (accutane being an example). Surgery is a possibilty but again the problem returns in a high percentage of people who have had it. I ended up cutting the swelling out myslef with a raxzor blade (not reccomended). My leg feels better but the problem is that the flare up causes you to feel weak and sickly due to the body fighting against the toxins being released. Hopefully back to training tomorrow.

[bpm1]

that sucks bro, hope u get back to normal soon, peace

[perfectbeast2001]

well leg has gotten considerably better but still feel a little crap as the body fights the toxins released into the blood stream. Anyhow trained today and it was pretty good.

EZ bar curls 3 sets of 8 @ 50k
Dips weighted 3 sets @ 50k 10,8,6
Seated DB hammer curls 3 sets of 10 @ 16k per side
St8 bar pushdowns 3 sets with stack (70kish)
Seated single arm cable curls 2 sets of 12
Single arm tricep pushdowns 2 sets of 12

Boxing for half hour later in day. Now i cant hear after a wicked ear punch!!!

[perfectbeast2001]

Feeling better still today, a little tired still but pretty much back to normal.

Legs
Squats 3 sets of 8 @ 170k
Leg press 3 sets 3 sets of 15 @ 200k
Leg press calf raises 3 sets of 25 @200k
Calf raise machine 3 sets of 25
Leg extensions on air machine 3 sets of 15

[perfectbeast2001]

shoulders today. Still feeling weaker than usual.

DB seated press 3 sets of 8 @ 40k per side
DB lateral raises 3 sets of 10 @ 24k per side
DB front raises 3 sets of 10 @ 20k per side
Cable upright rows 3 sets of 10

back in the eve to do rear delt shrugs 3 sets of 12 @ 40k per side
BB shrugs 3 sets of 10 @ 65k per side
Abs 9 sets

[perfectbeast2001]

Rest day yesterday. I woke up today feeling great. Gland on leg has gone right down and im feeling a lot brighter. Has two great workout sessions today.

Morn lower back hams

Deads 4 sets 170k for 8 210k for 2, 210k for 1, 170k for 6
BB rows 3 sets @110k for 8
Low pulley row 3 sets of 12 with stack
Low row machine 3 sets of 10 with stack
Ham curls 3 sets of 10

Back in eve for the upper back

Chins 3 sets of 8
DB pullovers 3 sets of 10 @ 40k
Lat pulldown machine 3 sets of 10 @ 45k per side
Standing lat pulldown with cables 3 sets of 10
Rear delt cable flies 3 sets of 12

Pumped to all hell and lats ache like a bitch now, all good....

[perfectbeast2001]

chest this morning and again a fantastic pump and feel great. On a side not i have stopped using the 2 NO supps i was experimenting with. I used both NO X PLOD and NO Shotgun. Both supps gave me a big DECREASE in strength and especially grip, They made me feel jittery and ill during and after workout.

Flat Smith 3 sets of 8 @ 120k
Flat DB flies 3 sets of 8 at 26k per side
Decline smith 3 sets of 10 @ 100k
Cable crossovers 3 sets of 12.

later on did 6 sets of abs and some cardio (sparring)

[perfectbeast2001]

Tuesday and wednesday off due to work commitments.

[perfectbeast2001]

ended up getting nicked thursday during working hours and didnt get out of cells till late fri morning so that ****ed another session up!!

Back hard at it on friday though for shoulders

Hammer shoulder press 3 sets of 7 @ 120k
Lateral DB raises 3 sets of 12 @ 25k per side
Upright BB rows 3 sets of 10 @ 60k
Front cable raises 3 sets of 12
Calf raises standing 3 sets of 15 with 195k
Seated calf raises 3 sets of 20 @ 40k

Today trained legs this morn

Squats 4 sets of 6 @180k
leg press 3 sets of 15 @ 240k
Leg ext 3 sets of 15

[Titleist]

i have stopped using the 2 NO supps i was experimenting with. I used both NO X PLOD and NO Shotgun. Both supps gave me a big DECREASE in strength and especially grip, They made me feel jittery and ill during and after workout.

Same thing happened to me with those. Especially after my workout, I felt terrible (weak, jittery, etc..).

I just bought a bottle of Applied Nutraceutical's RPM. It's gotten fantastic reviews as far as focus, energy, pumps, etc..go. It also has cumulative effects- meaning instead of 'wearing off' after being on it for awhile, the effects stay the same. It's also said to increase strength.

My workout today will be the first time using it.

I'll start a thread in the supplement section telling my experience with it.

[perfectbeast2001]

Went down to train lower back this morn but found that when the police had carried out a search of my car they had taken my lifting straps from my bag and not given them back So i trained upper back and bis (bis were missed earlier in the week) and will buy some straps and go back later for low back sess.

Chins 3 sets of 7
Bent over BB rows 3 sets of 10 with 90k
Hammer lat pulldown 3 sets of 10 @ 45k per side
Standing lat cable pulldowns 3 sets of 15
Rear delt cables 3 sets of 10
Decline DB curls 3 sets of 10 @ 14k per side
3 sets of DB concentration curls 3 sets of 8 with 12k per side (knackered now!)
3 sets of cable curls to finish.

[perfectbeast2001]

back tonight with some new straps for lower back, hams and abs

Deads 3 sets of 8 with 180k
Str8 legged deads 3 sets of 8 @ 100k
Ham curls 3 sets of 12

abs 11 sets

[perfectbeast2001]

aching today so i know i hit it good yesterday. Chest today then a rest day tues.

Flat smith 3 sets of 10 @ 100k very wide grip
DB flies 3 sets of 8 @ 24k per side
Cable x-overs 3 sets of 12
dips 3 sets of 10
Tricep rope 3 sets of 12