Beast's Workout Log

[perfectbeast2001]

day off yesterday then back for arms this morn.

Im currently down to 2 shots of test per week now along with the igf and GH. I am tapering the AS slowly down to one shot of test per week TRT. I decided to taper slowly as i have noticed abrupt discontinuation causes me hormone related sides such as hives and also HS (the painful lumps i get on my thighs. This slow ramp down seems to be working nicely,

Decline seated DB curls 3 sets of 10 @ 18k per side
Weighted dips 3 sets of 7 @ 50k
Cable str8 bar curls 3 sets of 10 @ 30k
V bar pushdowns 3 sets of 12 @ 60k
Standing cable double biceps 3 sets of 12
Single arm cable pushdowns 3 sets of 10

abs 8 sets

[perfectbeast2001]

good leg session this morning.

Squats 3 sets of 8 @ 170k nice and deep and slow.
Leg press 3 sets of 10 @ 300k
Leg ext 3 sets of 12
Adductors 3 sets of 10
a**uctors 3 sets of 10

[perfectbeast2001]

Felt tired as hell this morn so decided to have a little cheat food today and train in evening. Ate some choccy and a kebab as well as lots of clean food, Felt good by the time i hit the gym and looked nice and pumped.

Military press machine 3 sets of 12 @ 60k per side
Seated lateral DB raises 3 sets of 10 @ 14k per side
Shrugs 3 sets of 12 at 60k per side
Calf raises on leg press 3 sets of 15
Calf raise machine 3 sets of 15

[mkcay7979]

wow your doing great ....I will get there ...

[perfectbeast2001]

^^thx bud!

Ok had sat off as rest day but had a great day today. Lower back and hams and abs in morn then upper back in eve

Deads 3 sets of 9 @ 170k
Str8 legged deads 3 sets of 7 at 120k
Ham curls 3 sets of 15

abs 9 sets

eve

BB rows 3 sets up to 110k for 10
Close grip pulldowns 3 sets of 10 @ 70k
Low row machine 3 sets of 12 @ 70k
Seated cable single arm lat pulldowns 3 sets of 12
Rear delt cable flies 3 sets of 10

[vitor]

Greate thread!

PB-How long have you been on GH?
I am on my 6 month now and it yust seems to be getting more and more effective, even at the same dosage...

By the way, you do deadlift in the morning, and an exercise like barbell row in the evening...Doesnt this "wear" on your lower back somewhat?

[perfectbeast2001]

Thx Vitor. I been running GH this time for about 3 months. I ran before for about 5 months. I am planning to continue indefinately this run! I am really start ing to see some results from it now, leaner with an increase in LBM.

I find that splitting the back WO like that actually helps with anyt lower back pain. I do suffer from lower back pain (compression sqeezing the sciatic) but it tends to be after I have done quite a few sets. By splitting the routine and resing well between i have suffered no back pain at all.

Today was chest. Another great pump.

Flat bench 3 sets of 10 @ 120k
Decline bench 3 sets of 10 at 100k
DB flies 3 sets of 6 at 28k per side
cable x-overs 3 sets of 15.

then went off to work and got a full body wax for free while i was supposed to be working hard!

[perfectbeast2001]

No training today apart from a little cardio and a sports massage.

[perfectbeast2001]

great legs session this morning culminating in a 250k x2 squat which i was very happy with,

squats 4 sets 70k x10 170k x 8 210k x5 230k x 2 250k x2
Leg press 300k x12 for 3 sets
leg ext 3 sets of 10

abs 9 sets

[perfectbeast2001]

arms this moring.

EZ bar curls 3 sets of 50k 10 reps
Weighted dips 3 sets of 10 @ 50k
Standing DB curls 20k per side for 8
Sjull crushers 70k x 6 for 3 sets
Close grip cable curls 3 sets of 12 @ 19k
rope triceps 3 sets of 12

[perfectbeast2001]

felt a little tired today but WO went nicely anyhow.

Shoulders in morn

Standing BB press 3 sets of 6 @ 70k
Lateral DB raises 3 sets of 10 @ 28k per side
Shrugs 3 sets of 10 @ 130k
Upright cable rows 3 sets of 10

EVE calves/abs

6 sets of calves
9 sets of abs.

[perfectbeast2001]

rest saturday then back at it sunday but had to do chest instead of back as i had work so time was at a premium. Good chest session though.

Bench 3 sets 100kx10 140kx7 140kx7
Flies 32.5k per side 3 sets of 6
Hammer incline press 80k 3 sets of 10
Pec dec 3 sets of 15

[ironaddict69]

your gettin pretty strong my man!

[number twelve]

great log pb keep it up

[perfectbeast2001]

Thx guys glad your enjoying the log. Missed writing it yesterday due to busy schedule. There was a party at work due to some of us getting charges dropped and bail conditions lifted. We had some cake and fireworks. Then went out to a strip club which was quite a laugh.

training yesterdsay was 2 back sessions one in AM and one Eve.

AM
Deads 4 sets 170kx8 210kx5 230kx1 250k fail 230kx1
Str8 legged deads 120k x 8 for 3 sets
Ham curls 3 sets of 12
abs 9 sets

eve
Chins 3 sets of 7
DB rows 3 sets of 10 @ 38k per side
Hammer lat iso pulldown 3 sets of 8 @ 45k per side
Rear delt cable flies 3 sets of 15

Today I nearly didnt get up due to not much sleep but the missis complained about missing gym so i went and did legs to punish myself for being a *****!

Squats 170k for 3 sets of 8
Leg press 300k for 3 sets of 10
Leg ext 3 sets of 15.

Ended up with huge leg pump which caused me to fall over while walking from gym.

[number twelve]

thats awesome that your lady is there to motivate you

[ironaddict69]

wow beast you train heavy almost year round. You get your muscle growth sets in but then max as well, im a firm believer in that type of training (its what i do too) however when i go heavy with deads regularly i hurt my lower back muscles. how do you avoid the injuries?

[perfectbeast2001]

Hey there guys. Well I do try to have 3 lighter weeks and one heavy low rep week. That dead session was the last of my heavy week last week. Now i will be in the 8-12 rep range for 3 weeks. I find this is what helps me avoid lower back pain. I also make sure i have good core strength with plenty of weighted ab work. I try if i can to keep squats and deads far apart from each other as both of these are hard on the back.

Arms today.

EZ bar curls 3 sets of 60k 8 reps
Weighted dips 3 sets of 8 @ 50k
DB hammer curls 3 sets of 10 with 20k per side
Close grip bench 3 sets of 100k for 7
Single arm cable preacher 3 sets of 10
Tricep v bar push downs 3 sets of 10

[perfectbeast2001]

Oops forgot to log shoulder WO from friday. Been a bit busy as the club i work got taken over and i had to pull extra work to keep the door there.

Friday shoulders

Seated hammer press machine 3 sets of 10 75k per side
Seated lateral DB raises 3 sets of 12 @14k per side
Upright rows 3 sets of 10 @ 50k
DB front raises 3 sets of 10 @20k per side
abs

Sat off.

Sunday

Back AM
Deads 3 sets of 8 @ 170k back started flaring up so kept it lighter than normal
Chins 3 sets of 6
Lat pulldowns 2 sets of 10
MTS row machine 3 sets of 10 @ 40k per side
Low row machine 3 sets of 12
Standing lat pulldowns with single cables 3 sets of 12
Rear delt flies 3 sets of 8
Wooo high volume today!!

PM
Str8 legged deads 3 sets of 10 @ 90k
Ham curls 3 sets of 10
Abs 9 sets

[perfectbeast2001]

Good chest session this morn.

Bench 3 sets of 5 @ 140k
Decline smith 3 sets of 10 @ 90k
Flat flies 3 sets of 8 @ 26k per side very slow with lots of stretch
Cable x-overs 3 sets of 15.

[perfectbeast2001]

had tuesday off, feeling really drained after a couple of hard lifting days and lots of work to do as well. Tried to chill as much as poss and ate some cheat food to boost energy levels a little. Felt better this morn so went and trained legs. My missis took my video cam down to gym to film me squatting as my friends and I have decided to make a BB vid featuring heavy and/or unusual lifts, just for fun of course. I have a pal who does video editing so he will set it all to music ect...
I am now running just 1 shot of Cyp per week and 7iu GH 5/2. I will stay like that for a good few months now only adding some slin or igf every so often.

Legs
Squats warmup set of 10 @ 60k, 8 @ 170k, 5 @ 210k, 1@ 250k on video which i will try post up tomorrow.
Leg press 3 sets of 12 @ 300k
Leg ext 3 sets of 12 huge huge pump by this point, unable to walk properly.

[goose]

How often do you have sport massage? How does it help you?

Very nice numbers,your going to kill that show this time.....

[perfectbeast2001]

Hey goose! Well I go see a guy every two weeks. He gives me 90 mins of heavy tissue work and assisted stretching. It is very unpleasant at the time but afterwards you feel like a million bucks. He has helped advise me on lifting and posture to prevent injury. Also he has worked out toghly balled knots of muscle which could become weak points if left unnatended, These weak points are likely to tear or snap if neglected and heavy lifting is resumed. He basically is able to keep me up to date on joint, tendon and muscle health. His assisted stretching makes sure the muscles have returned to there natural position and are not balled up. Increase in blood flow and vascularity after massage is very noticable and it definately enhances the pumps i get for days after wards.

Arms today...

EZ bar curls 4 sets of 10 @ 50k
Weighted dips 3 sets of 8 @ 50k
One arm DB preacher curls 3 sets of 7 @ 20l
Pushdowns str8 bar 3 sets of 12 @ 75k
Standing double Bi cables 3 sets of 15
Single arm cable triceps 3 sets of 12

[perfectbeast2001]

few pics taken this morning

[perfectbeast2001]

vids of me on youtube

http://www.youtube.com/watch?v=ckfjhKnv5ak weighted dips
http://www.youtube.com/watch?v=CcwiKX67l1s EZ curls
http://www.youtube.com/watch?v=QslyR2Tw0uI 250K squat

[custcdngsxr]

Nice lifts bro, your transformation and progress always amaze and inspire me.

[number twelve]

nice lifts PB...btw thank god you had your ipod the music in the background would kill me lol

[perfectbeast2001]

^lol^ yes i was listening to mudvayne - dig for the squat.

[vitor]

His assisted stretching makes sure the muscles have returned to there natural position and are not balled up.

I work as a massage/physical therapist so I know how importent that is when you train heavy,(to avoid muscle tears), along with releasing trigger-spots in the muscles.
My buddy didnt belive in neither streching or massages, and 2 days ago he tore hes left pec on the flat bench, that could be the end of line for him...

Anyway, are you content with the synthol run you had? Did it leave permanat size on your biz? (your bizeps looks well developed like the rest of you now.)

[perfectbeast2001]

Hey Vitor, well i dont think the risks are wort it considering the minimal benefits i got from it. It temporarily added a little size but it was uncomfortable and some of it is probably still stuck in my arms now which is not a pleasant though. If it had given me an extra 1/2" permanently i would say its great but it didnt.

Training went great yesterday. Looking pretty pumped and lean and feeling good.

AM shoulders.

Seated hammer press machine 4 sets 80k 12 reps 120k 8 reps 140k 5 reps 80k 8 reps
Lareral DB raises 3 sets of 12 @ 25k per side
DB shrugs 3 sets of 15 @ 50k per side
Upright rows 3 sets of 10 @ 60k
Front cable raises 3 sets of 12

Back in the eve for cavles 7 sets and abs 12 sets. Then my one armed powerlifting buddy showed up and decided to make me do his feats of strength with him. All of which he beat me on. he curled 42.5k witrh one arm, he did a grip machine and doubled my score, one arm tricep with the stack and plates, one arm dead of 120k (it was the dripping that was hard with that). I got some video footage for a highlight reel were going to make so i will post up with thye other vids i alrady stuck up there.

[perfectbeast2001]

Rest day saturday then a nice lie in sunday before back training. Again split back into upper and lower and do 2 sessions on sunday.

Lower AM.

Deads 4 sets of 8 @ 170k
Str8 legged deads 2 sets of 8 @ 120k then stopped due to lower back pain.
Ham curls 3 sets of 12
abs 7 sets

Upper Evening

Bent over BB rows 3 sets of 8 @ 120k
Lat puldown 3 sets of 10 @ 70k
Incline bench BB rows 3 sets of 12 @ 25k per side
Cable lat pulldowns 3 sets of 10
Rear delt cable flies 3 sets of 10

Then a nice sauna and spa.

[perfectbeast2001]

Real good chest session today. i was shooting some more stuff for our amature highlight video were going to make so i got some footage to post up too.

Flat bench 60kx10 100kx10 140kx6 160kx1 180k fail 100kx8
http://www.youtube.com/watch?v=N5wr52e_ipg
http://www.youtube.com/watch?v=juH78OQocQ0
Incline machine 3 sets of 10 @ 80k
Flat DB flies 3 sets of 6 @ 30k per side
Cable flies 3 sets of 15
http://www.youtube.com/watch?v=YeAJP4tOVGY

[perfectbeast2001]

Tuesday was rest day but back today for legs. Going to have a couple of lighter higher rep weeks to give myself some revery time.

Squats 3 sets of 8 @170k
Leg press 3 sets of 12 @ 300k
a**uctors 3 sets
aductors 2 sets
Leg ext 3 sets of 12,

[perfectbeast2001]

sorry been a bit late with the updates its been a busy week.

Thurs Arms

EZ bar curls 3 sets of 6 @ 55k
Weighted dips 3 sets of 7 @ 60k
Seated hammer curls 3 sets of 10 @ 20k per side
Rope pushdowns 3 sets of 12
close grip cable curls 2 sets of 15

abs 6 sets

Friday shoulders and calves

Seated hammer strength shoulder press 3 sets 80kx12 120kx10 160x4
Seated lateral raises 3 sets of 12 @ 15k per side
front DB raises 3 sets of 10 @ 20k per side
Shrugs 3 sets of 10 140k
Calves 6 sets

[perfectbeast2001]

Saturday was rest day.

Today my back was feelig a little tender so i kept it a little easier as i do not want a back injury.

AM lower back
deads 3 sets of 8 @ 170k
Str8 leg deads 3 sets of 8 @ 120k
Ham curls 3 sets of 10
abs 6 sets

PM upper back
Chins 2 sets of 8
pulldowns 2 sets of 10 @ 70k
Bent over rows 3 sets of 10 @ 90k
DB pullovers 3 sets of 7 @ 40k
Iso lat pulldowns 3 sets of 12 @ 70k
Rear delt cable flies 3 sets of 6

[perfectbeast2001]

Chest today.

Flat bench 60kx12 100kx10 140kx6 160kx1 170k fail forced rep x2
Decline smith 3 sets of 7@100k
DB flies 3 sets of 10 @ 25k per side
Cable x-overs 3 sets of 12

[perfectbeast2001]

I bought some grippers yesterday to improve my grip strength. Im thinking of doing a powerlifting meet just for fun but my grip is a concern for deads. So i bought some BG grippers rated from 150lbs up to 350lbs. I can close up to a 250. I have been waiting on the 300 arriving in the post to see how i am with that as the 350 i have i cannot close fully. Im really getting into this grip stregth thing its pretty cool. Im going to get certified as a "captain of crush" as i can easily close the ironmind #3.

Trained legs today and had a pretty good one. I had my sports massage last night and my guy was able to sort out a couple of plroblem areas i had in my back. Higher rep week this week

Squats 3x10@170k 1x2@220k
Leg press 3x10@380k
Leg ext 3 sets of 12
abs 6 sets

[smokeyd]

just checked out the thread, good work!!!

[thetank]

damn man..i havent been on here for a while...you are looking ****in massive! its almost ridiculous how different you look. in all honesty thinking back to the first pics i saw of you on this site, ide of thought it would have taken you years of hard work to get to the size you are now, and youve done it in less then one. im impressed man, ****in A.
keep it up bro, inspiring shit!!
peace
tank

[perfectbeast2001]

Thanks guys, Yes im really pleased how things are going. Its mostly been down to my pretty strict diet regimen which can be a drag at times but it does get results....
Im still on TRT one shot of cyp per week plus growth and slin. Will be running a cut after xmas.
Havent logged for the last couple of days due to working a few seriously long days. I still trained but i didnt have time to write them up. Basically its a higher rep week so thursday was arms and friday shoulders. All the usual excercises in the 6-12 rep range. Had a nice rest day today. Im feeling great at the moment. lots of energy and really hammering the workouts!! Still been training with grippers too. I am a couple of mm off of shutting the 300lb gripper...