Beast's Workout Log

[perfectbeast2001]

another good couple of sessions today. Got up this morn after a lie in and went and did lower back. weights in kilos

Deads 10x60 10x170 2x210 1x230 1x250 failed on 260
Str8 legged deads 2 sets of 8x120
Ham curls 3 sets of 12
abs 6 sets

went for a sleep in the afternoon then went back to gym for upper back

Chins 3 sets of 8
Incline bench DB rows 12x30k per side, 10x36k per side, 8x36k per side
Hammer lat iso machine 3x12@40k per side
Standing rope rows 3x12@24k
lat cables 3x8
rear delt cables 3x10

Then off for a ncie sauna and spa. I have been using Steel edge pre workout supp. Seems pretty good. plenty of focus without the jitters and it tastes good.

[perfectbeast2001]

Chest

Well supposed to be higher rep day but i had to try some good 1 reps on the flat bench. weights in Kilos
Flat bench 100x10 140x4 140x5 160x1 165x1 100x10
Incline bench 3 sets of 100x6
Flat flies 3 sets of 10x24k per side
Cables 3 sets 20

New personal best on the flat which i was happy with, more grip strength stuff during the day best of which was a set of 5 with the 250lb gripper

[perfectbeast2001]

Tuesday off then legs wednesday.

Squats 15x70 10x120 8x170 5x220 1x250
Leg press 3 sets of 12x300
Leg ext 3 sets of 10
abs 6 sets
more grippers and powerball.

[perfectbeast2001]

Trained arms today. Had a young chappie with me who wanted to start training so showed him round the gym ect..

EZ bar curls 3 sets of 8 @ 50k
Dips 3 sets of 20
DB curls seated 3 sets of 10 @ 20k per side
Str8 bar pushdowns 3 sets of 10 with stack
standing cable double biceps 3 sets of 12
Rope pushdowns 3 sets of 12

[perfectbeast2001]

Back at the gym with my new apprentice today for shoulders. His arms were aching a little after yesterday!!

Seated shoulder press 3 sets of 12 @ 75k per side
Lateral raises 3 sets of 12 @ 24k per side
Shrugs 3 sets of 12 @ 75k per side
Upright rows 3 sets of 12 @ 50k

later on i went back to do abs 6 sets and calves 6 sets

[perfectbeast2001]

Saturday was a day off (much deserved!)

Took my young apprentice to the gym for back. Teaching correct form on deads was harder than i had anticipated....

Deads 15x70k 10x120k 10x170k 8x170k 6x170k
hams 4 sets of 10.
abs 6 sets
cut short due to lower back pain and just trained my pal.

Went back in eve for upper back

Chins/pulldowns 4 sets of 6 (pulldowns at 70k)
Bent over BB rows 3 sets of 10 @ 90k
low machine rows 3 sets of 12 @ 70k
Standing lat pulldowns on cable 3 sets of 8
Rear delt cable flies 3 sets of 8

[perfectbeast2001]

Chest today with my little trainee again. He is only 19 and wants to get bigger before he gets sent down next year. I have been winding him up telling him he will be real popular inside with his slim pretty loooks!! He is very eager to grow!

Bench 10x70l 6x140k 1x170k fail 4x140k 12x 100k
Incline DB press 3x6 @ 40k per side
Flies 3x10x 20k per side
Cables 3 sets of 15.

[perfectbeast2001]

Had a day off yesterday then legs today. It was my little friends first ever leg session. He was boasting telling me his legs were super strong and he would have no worries. He didnt realise we would be squatting.

Squats 15x70k 10x170k 10x170k 5x220k
Leg press 3 sets of 20x200k
Leg ext 3 sets of 15

abs 9 sets
sauna and spa.

Also wanted to say a big thankyou to Neil at SNC http://www.sncdirect.com for providing some well priced supps for me to try. I used H blocker for pre workout and ON 2222 liquid aminos. Also used MX L57 fat burner. So far so good. I can certainly say the H blocker was very good and i had a huge pump on leaving gym.

[crazycrab]

Yea squats starting out can be tuff. I probably could'nt count how many times i almost went through the mirror in front of the squat rack. It's good he has someone to help him on form. Too many guy just go in and sling weights. No form at all

looking Good!!

[perfectbeast2001]

Well didnt have time to update last night as i went straight from work to a party to celebrate mine and my friend Lees B'day. It got real messy. Everyone was hammered except me. I ended up looking after them all as usual. Lee was walking round the club with his dick out and the girls were all playing with each other tits. Apart from the tits it was stressfull!

Yesterday arms

EZ bar curls 3 sets of 12 @ 40k
Dips 3 sets of 8 @ 50k
DB curls 3 sets of 10 @ 20k per side
V bar pushdowns 3 sets of 12 with stack (about 70k)
Standing double biceps on cables 3 sets of 12
Rope pushdowns 3 sets of 12

Today shoulders

Seated press on machine 15@20k per side 12@40k per side 8@60k per side 8@60k per side
Lateral DB riases 3 sets of 10 @ 25k per side
Front raises 3 sets of 10 @ 20 k per side
Upright cable rows 3 sets of 12
Abs 6 sets
Calves 3 sets

[perfectbeast2001]

well its been a bomkers few days. Been VERY busy with work and also been out a lot as its my **ay today and ive had to catch up with some old friends and family. Its been nice and had a good couple of days. Still training but just kept it to the basics this week in the 6-12 rep range. I avoided deads on sunday as i felt my lower back could do with a nice break. Had a good session though with a huge pump and the same went for chest. Just basic stuff but a good session none the less. Had a day off today and just chilled with a bit of birthday cake!

[ramsay_1]

are you going to compete again next year?

[BigLittleTim]

He is only 19 and wants to get bigger before he gets sent down next year.

Expelled from University... or goes to prison?

American minds want to know...

-BigLittleTim

[perfectbeast2001]

Ramsay - yes April in the same comp as last year. I will be in the intermediates class.
Tim - hey buddy. Hes going to prison. He is scared shitless. He is a nice kid he will not do well inside....

Great day today. I felt pretty tired but went and trained legs anyhow.

Squats 15@70k 12@130k 8@170k 3@220k 1@265k that 265 was a PB for me
Leg press 3 sets of 10@380k
Leg ext 3 sets of 10

went back in eve for abs 12 sets then a nice sauna

[BigLittleTim]

Beast,

Sorry to hear about your bud's sentence. I actually thought you meant he was getting expelled from University.

Looking great in your most recent pics. Excellent work! As always, an inspiration.

-BigLittleTim

[perfectbeast2001]

Thx tim. Yeah shame about my pal but then if you cant do the time , dont do the crime!!

REally good session again today. had a great pump in my arms and they ache good now..

Dips 3 sets of 8 @ 50k
EZ bar curls 3 sets of 10 @ 50k
Seated DB curls 3 sets of 10 @ 22k per side
Str8 bar pushdowns 3 sets of 15 @ 80k

[perfectbeast2001]

Bit tired this morn after a late night. Went down for a shoulder session this morn then back in the eve for a couple of bits.

Incline bench 3 sets of 10 @ 100k
Seated DB press 3 sets of 6 @ 40k per side.
Seated lateral raises 3 sets of 10 @ 14k per side
Shrugs 3 sets of 12 @ 100k

eve

3 sets of 15 ham curls
3 sets of 25 calf raises
8 sets of abs

[perfectbeast2001]

saturday was rest day as usual. Tried to get some good sleep and rest. Today was back. Unfortunately my grip let me down this morn for deads. I have been using grippers and a powerball but they are somewhat addictive and i fear i have slightly over done it with forearms and grip training this week!!

Deads 15x70k 12x120k 8x170k 8x170k
str8 leg deads 3 sets of 8x120k
abs 3 sets

afternoon
bent over rows outward grip 3 sets of 12x70k
Lat pulldowns 3 sets of 10x65k
Standing cable pullovers 3 sets of 12
Seated lat cable pulldowns 3 sets of 12
Rear delt cable flies 3 sets of 12
abs 3 sets of 20

Great pump in the lats really good session in eve. Then went for a steam room and spa.

[perfectbeast2001]

Traineed chest with a powerlifter friend today. Did some overloading which was good.

Flat bench 15x60k 10x100k 5x140k 1x165k 4x180k overloads (only lower bar myself then assisted bacj up)
Seated machine press 3 sets of 10x100k
Pec dec 3 sets of 10 with stack
Incline flies 2 sets of 15 at 20k per side

[perfectbeast2001]

been a bad time for me in the last week. I managed to get some sort of food poisoning and have been basically sat on the toilet for the last few days. I have been drinking plenty of whey in an effort to maintain fluid and protein levels. Still feeling really crappy and i ache espcially in my back and legs. I think i will be out of the gym till after christmas and give myself some rest.
Have a great christmas guys

[Renesis]

Omg food poisoning and then you drank whey to maintain protein levels?? How did you not sh*t out your stomach?

[perfectbeast2001]

I ws actually able to hold whey isolate down where as solids were immediately expelled!

[ironaddict69]

Interesting. Ill try my weight gainers next time Im sick and not able to get food down, I like that idea. Thanks BEAST!

[Mazzive_T]

Revised Diet

Pre Cardio - 1scoop whey (cal112, carb2.5, pro23, fat1.5) skimmed milk 200ml(cal120, carb 12.3, pro8.7, fat0.1) TOTALS - cal232, carb14.8 pro31.7, fat1.6

Meal 1 - 8 egg whites (cal 116, pro24), Oats 120g (cal300 carb80 pro14 fat8.5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). skimmed milk 200ml(cal120, carb 12.3, pro8.7, fat0.1) sprinkle cinnamon. TOTALS - Cal 649, carbs 94.8, pro 69.7, Fat 10.1

Meal 2 - Tuna 1 tin (cal 145,carb0 pro31 fat1), Oats 120g (cal300 carb80 pro14 fat8.5) 1scoop whey (cal112, carb2.5, pro23, fat1.5), skimmed milk 200ml(cal120, carb 12.3, pro8.7, fat0.1), Dried Fruit 30g (cal73, carbs 19.2). sprinkle cinnamon. TOTALS - Cal 750, carbs 114, pro 76.7, fat 11.6

Pre workout - 1scoop whey (cal112, carb2.5, pro23, fat1.5) Powdered Oats 50g (cal180, carbs31, pro5, fat4) Grapefruit Juice (cal95 carbs21.5) TOTALS - cal387 carbs55 fat4.5 pro28

WORKOUT

PWO - 2 scoops whey iso (cal212 pro 50), dex 80g (cal300 carbs80) TOTALS - Cal512, carbs80, pro 50

PPWO - 300g chicken (cal330 pro70 fat3.7) 100g Brown Rice (cal370 carbs 80 pro7.9 fat2.9) Veg, TOTALS - cal700 carbs80 pro77.9 fat6.6

meal 5 - 300g chicken (cal330 pro70 fat3.7) 100g Brown Rice (cal370 carbs 80 pro7.9 fat2.9) Veg TOTALS - cal700 carbs80 pro77.9 fat6.6

Meal 6 - 300g chicken (cal330 pro70 fat3.7) Veg, Coconut Oil (cal90 fat10g) Fish Oil (cal90 fat10g) TOTALS - cal510 fat23.7 pro70

Meal 7 - 300g chicken (cal330 pro70 fat3.7) Veg, Coconut Oil (cal90 fat10g) Fish Oil (cal90 fat10g) TOTALS - cal510 fat23.7 pro70

Before Bed - Cottage Cheese 300g (cal270, carbs10.9, fat5.8 pro41.2) Flax (cal90 fat10g) nuts 25g (cal170, fat16g pro4.7) TOTALS - cal530 carb10.9 pro45.9 fat31.8

DAILY TOTAL Cal 5480 Carbs 529.4 Protein 597.8 fat 121.2

hi beast merry xmas, long time no speak! Just reading your diet as im looking for new ideas for my bulking cycle, just got a few questions if you dont mind, and sorry if u think im hijacking your thread!

1. When you say a scoop of whey, how much in g was the scoop and what was the name of the whey u used? Would Reflex Instant Whey do?

2. you eat 300g chicken at one time, was this just picked off a cooked chicken? or was it the packed stuff?

3. when you say veg, is that like green beans and stuff like that but steamed?

5. do you think i could sub the 120g oats for 120g worth of oatibix?

6. The brown rice, how did u do it, boiled? steamed? and can it be bought in your average joe supermarket?

thanks in advance. T.

[perfectbeast2001]

hi beast merry xmas, long time no speak! Just reading your diet as im looking for new ideas for my bulking cycle, just got a few questions if you dont mind, and sorry if u think im hijacking your thread! No worries mate, this is a very old diet of mine and too be honest I would not use it now as the pro and cals are a little too high really.

1. When you say a scoop of whey, how much in g was the scoop and what was the name of the whey u used? Would Reflex Instant Whey do? it was one scoop of dymatize whey which is about 22g of protein per scoop, yes you could use reflex.

2. you eat 300g chicken at one time, was this just picked off a cooked chicken? or was it the packed stuff? chicken breast cooked in a pan chooped up with onion and a little coconut oil.

3. when you say veg, is that like green beans and stuff like that but steamed? yes a variety of fresh veg

5. do you think i could sub the 120g oats for 120g worth of oatibix? Not great but i guess you could, the GI rating will be much higher for oatibix

6. The brown rice, how did u do it, boiled? steamed? and can it be bought in your average joe supermarket? can be bought in any supermarket and can be steamed or boiled. I boil mine.

this is more like a diet i would follow now but the lean pro portions are 150g

Breakfast – 6 egg whites (cals 96, Pro 21) Oats 100g (cals 387, Carbs 65, Pro 15, Fat 5) Fruit Portion (cals 160, Carb 40)
Totals - Cals 643, Carbs 105, Pro 36, Fat 5

Pre WO – 40g carb (cals 170, Carbs 40) 1 scoop whey (cals 112, Carbs 2, Pro 23, fat 1)
Totals – Cals 282, Carbs 42, Pro 23, Fat 1

PWO – 80g Carbs (cals 170, Carbs 80) 1.5 scoops whey (Cals 168, Carbs 4, Pro 35, Fat 2)
Totals – Cals 508, Carbs 84, Pro 35, Fat 2

PPWO - 6 egg whites (cals 96, Pro 21) Oats 100g (cals 387, Carbs 65, Pro 15, Fat 5) Honey 1 Tbsp (Cals 64, Carbs 17) Fruit Portion (cals 80, Carb 20)
Totals – Cals 627, Carbs 102, Pro 36, Fat 5

Meal 5 – Lean meat 120g (cals 197, Pro 37, Fat 4) 50g Brown Rice or 100g sweet potatoe (cals 110, Carbs 25, Pro 1) 1 serving nuts (Cals 104, Carbs 3, Pro 3, Fat 9) 100g Fibrous Veg (cals 34, Carb 10)
Totals – Cals 445, Carbs 38, Pro 41, Fat 13

Meal 6 – Lean Meat 120g (Cals 197, Pro 37, Fat 4) Olives 45g + Dsp Olive Oil (cals 130, Carbs 7, Fat 14) 100g Fibrous veg (cals 34, Carbs 10) 2 x fish oil caps (Cals 18, Fat 2)
Totals – Cals 379, Carbs 17, Pro 37, Fat 20

Meal 7 - Lean Meat 120g (Cals 197, Pro 37, Fat 4) 1 serving Nuts 18g (cals 129, Fat 14) 100g Fibrous veg (cals 34, Carbs 10) 2 x fish oil caps (Cals 18, Fat 2)
Totals – Cals 378, Carbs 10, Pro 37, Fat 20

Before Bed meal – 140g Steak (cals 228, Pro 35, Fat 9) Flax Oil 1 Dsp (cals 83, Fat 9) 2 x fish oil caps (cals 18, Fat 2) Leafy veg.
Totals – Cals 329, Pro 35, Fat 20

All lean meat is cooked in Coconut oil giving an extra 83 cals and 9g of fat per day.

Lean meat = Turkey or chicken, could be subbed for Venison 100g, Lobster 200g or Crab 200g)
Steak can be subbed for Lamb 100g .

Grand Totals – Cals 3674. Carbs 398, Pro 280, Fat 95

Drop pre and post workout but add bedtime shake. Whey + 20g PB

thanks in advance. T.

hope that helps mate.

[perfectbeast2001]

Merry Xmas all of you. I havent trained for the last week due to illness then i had christmas off as the gym was shut. Hopefully this time will give my immune system a well needed boost and allow me to grow stronger. I have made a decision not to compete this year in the BB comp as i have been unwell a couple of times in the past months and i just dont think it would be wise to stress my body by dieting down. I want to spend the next year getting bigger still with particular focus on trying to be as healthy as possible and hopefully boost immune function. I will be looking to compete in some powerlifting comps this year though.
Training resumes tomorrow

[llrockyll]

couple questions if u dont mind.
are going to have before and after pics for this cycle?

are u training in different rep ranges week to week?

is this ur best cycle uve ran?

[perfectbeast2001]

couple questions if u dont mind.
are going to have before and after pics for this cycle?

are u training in different rep ranges week to week?

is this ur best cycle uve ran?

This thread is 23 pages long and spans a couple of years so which cycle are you talking about? At the moment im running TRT at 250mg per week plus gh and slin or igf. As for rep range i do 3 weeks in the 6-12 rep range then 1 week in the 1-5 rep range. I find this gives a good balance of building size and strength while allowing decent recovery between very heavy sessions.

Went to train today and the damn gym was closed. Useless lazy ****ers!! I did 40 min on the cross trainer at home instead.

[llrockyll]

This thread is 23 pages long and spans a couple of years so which cycle are you talking about? At the moment im running TRT at 250mg per week plus gh and slin or igf. As for rep range i do 3 weeks in the 6-12 rep range then 1 week in the 1-5 rep range. I find this gives a good balance of building size and strength while allowing decent recovery between very heavy sessions.

Went to train today and the damn gym was closed. Useless lazy ****ers!! I did 40 min on the cross trainer at home instead.

wow damn didnt notice that date. i was talking about ur first cycle listed.
i always find myself hitting the same rep range 6-12.

[perfectbeast2001]

Yesterday i went to work after cardio and tried my grip strength. I have been attempting for 4 weeks to close the No.3 COC gripper which takes 280lbs of pressure. I closed it with ease much to my suprise. Some time off + shit food made me strong as hell. My boss who is a powerlifter was pretty miffed as he has been competing to close it too. I was pleased as punch!

[perfectbeast2001]

back at the gym today for chest. Just took it easy and had a standard workout in the 8-12 rep range. Nice pump and shot 100mcg of igf afterwards. All good. Got to rush off to my second job now so this post is a short one!

[perfectbeast2001]

Good training session today. Slept in this morning after working late last night then went and trained in the eve.

Deads 1 warmup then 3 sets of 8@170k
BB rows 3 sets of 10 @ 90k
Lat pulldowns 3 sets of 10 @ 60k
Front cable pulldowns 3 sets of 10 @ 25k
Reaer delt cable flies 3 sets of 10

then a nice spa and sauna before another busy night of work!

[perfectbeast2001]

trained legs today afer a rest yesterday. I havent trained legs for about a week due to illness ect so they hurt like hell now!! Just kept the workout standard to get back into it again...

Squats 1 warmup then 3 x 8 @ 170k
Leg press 3 x 10 @ 300k
leg ext 3 sets
ham curls 3 sets

Almost sick afterwards due to huge pump probably from the IGF!!

[perfectbeast2001]

Didnt have time to post yesterday as i ws very busy with work. Had a good arms session.

Standing EZ bar curls 3 sets of 8 @ 50k
Dips 3 sets of 20
Standing DB curls 3 sets of 8 @ 18k per side
V bar pushdowns 3 sets @ 40k
abs 9 sets

[perfectbeast2001]

Was a rest day yesterday but i did 45 mins cardio anyhow. Today was shoulders. Im putting on some good size after training split change and im really feeling more energy and generally happier. 2 on 1 off is working great. Cardio is now done daily.

Seated press 3 sets of 12 @ 75k per side
lateral seated DB raises 3 sets of 10 @ 16k per side
Shrugs 3 sets of 8 @ 140k
Front raises with cable 3 sets of 12

after a rest and some time at work i returned to gym for abs calves and cardio. A great day

[ironaddict69]

how much you wei***n' in at?

[perfectbeast2001]

^back up to 100kilos but looking leaner than usual)

Trained back yesterday and had another good strong session. Im feeling a lot better during training now, Lots more energy,

Deads 1 warmpup set then 170kx8 210kx5 230kx2
BB rows 3 sets of 10 @ 120k
lat pulldowns 3 sets of 10 @ 65k
iso cable lat pulldowns 3 sets of 12
rear delt cable flies 3 sets of 12

30 mins cardio done later on in eve before night work.

[perfectbeast2001]

yesterday was off day with just some abs and 45 mins cardio.

Today did some chest then back for cardio in Eve.

chest
Flat bench 15x60k, 12x100k, 5x140k, 1x160k, 1x165k
Press machine 3 sets of 12
pec dec 3 sets of 12
cable x overs 3 sets of 15

[perfectbeast2001]

another good one today. Legs this morn then back for cardio in eve. The cardio is going really well. I made a resolution to do 45 mins daily. Im working in quite a large club at the moment that has quite a rough chav clientele, Having the ability to box for a few minutes is a nessecity to me at the moment!!

Legs

Squats 20x60k 8x140k 5x220k 1x260k
Leg press 3 sets of 12x300k
leg ext 3 sets
Ham curls 4 sets of 12

abs 12 sets then 45 mins cardio in eve.

[goose]

The man beast,LOL........

another good one today. Legs this morn then back for cardio in eve. The cardio is going really well. I made a resolution to do 45 mins daily. Im working in quite a large club at the moment that has quite a rough chav clientele, Having the ability to box for a few minutes is a nessecity to me at the moment!!

Legs

Squats 20x60k 8x140k 5x220k 1x260k
Leg press 3 sets of 12x300k
leg ext 3 sets
Ham curls 4 sets of 12

abs 12 sets then 45 mins cardio in eve.