Beast's Workout Log

[perfectbeast2001]

was a rest day today. Just did cardio for 30 mins and about 30 mins of sparring later on. I now have a black eye and swolen ear!

[perfectbeast2001]

arms today. Got up early after the police called me up to tell me my step son had crept out in the night and been nicked. Silly boy..... That made me pretty pissed so i had a productive time at the gym.

Weighted dips 3 sets of 10 @ 50k
EZ bar curls 3 sets of 10 @ 50k 1 rep at 70k
Close grip bench 3 sets of 8 @ 100k
Incline lying forward bench curls 3 sets of 10 @ 40k
Rope push downs 3 sets of 12
Standing cable double bicep curls 3 sets of 15


Came back to gym in eve to do 45 mins cardio then off for a sports massage.

[perfectbeast2001]

shoulders this morn which went well again,

Standing barbell press 3 sets of 8x80k
Lateral seated raises 3 sets of 12x16k per side
Shrugs 3 sets of 12 @ 150k
Upright rows 3 sets of 10x60k

Then went off to work. During the afternoon at work i did some boxing and ended up with a large black and cut eye. Good cardio though.

30 mins cardio in eve.

[Ajc330]

i am following your log and i think you are doing a great job, but your step son got nicked? what does that mean

[canadian meat]

Hey Beast Looking really lean these days bro,You Thinking of competing agian any time soon?

[Chuck_R]

Looking good Beast, and don't be too hard on your son, just remember all the crazy stuff you did at his age.

[perfectbeast2001]

Thx guys.

Nicked = arrested. My step son has ADHD and unfortunately does some rather stupid mindless things. I could happily strangle him sometimes.
Will be competing later in the year for BB due to recent ilnesses. I really want to get good and healthy before the dieting begins. Will be doing some powerlifting comps in between just not sure which ones yet!
Rest day today. Just cardio and abs.

[number twelve]

BEAST! i just saw your avy on another post you made and wanted to complement you! you look awesome man!


12

[perfectbeast2001]

Thx mate im pretty happy with the way things are going. 100 kilos and holding and the BF is still dropping....

Chest this morning and had a real nice pump,

Bench 25x60k 5x140k 5x140k 1x160k failed at 1x172k
Decline smith 10x80k 6x120k 10x80k
Flies 3 sets of 10x 26k per side
Cable x overs 2 sets of 15

back in eve for 45 mins cardio at 140HR.

[llrockyll]

looking kick ass bro. had a couple question's for ya what do u think of BIG A's routine for beginners and advanced lifters? u can pm me about this if u like.

2. do u go to failure on every work set everyweek?

3 if i undertsand this right u switch between hi reps and lows reps, so is it 1 week hi reps 1 week low reps repeat?

4. on ur work sets do u ever use rest-pause,forced reps, partials, or cheat reps?

[perfectbeast2001]

Hey rocky. I have never read Big As routine so cant really help there. My routine is based around Chris Acetos theories. I always train to failure. I train 3 weeks in the 6-12 rep range then 1 week in the 1-5 rep range although i have mixed it up for the last couple of weeks.

Did cardio in the AM and trained in early eve due to a late night at work last night.

45 mins cardio
abs 9 sets

eve back

Deads 1 warmup set then 3 stes of 8x170k
BB rows 3 sets of 10x90k
Lat pulldown machine 3 sets of 10x45k per side
iso cable lat pulldown 3 sets of 12
rear delt flies 3 sets of 10

[perfectbeast2001]

rest day today but still did cardio. 45 mins on treadmill. Also tried out a 500M row for a comp we have going at the gym at moment. I am so far in second with a 500m time of 1.31 the guy in front of me had a 1.22 so i have a little more practice to get in!

[perfectbeast2001]

legs today. didnt get a good nights sleep for some reason so i felt pretty tired this morning. Not a bad workout but nothing ground breaking.

Squat 1xwarmup set 10x60k 8x170k 8x170k 5x210k 2x250
Leg press 3 sets of 10x300k
Ham curls 3 sets of 15
Leg ext 3 sets of 12

later on 6 sets of abs plus 30 mins cardio

[SdiZZle]

Beast- I love the new Avatar, looking awesome bro. Thats a lot of hard work there, but way to go. Also, thanks for your clen log, I just started running some clen myself to try and get ripped up. Hopefully I can use my own pic as my avy soon. Thanks for all your info and inspiration.

S

[dadiesel5]

dude you really do look like a beast, great work!!

[perfectbeast2001]

Thx guys.

Feeling pretty tired again today but had a great arms session. Nice pump and arms ache like hell now!!

Weighted dips 3 sets of 8@50k
EZ bar curls 3 sets of 10 @ 50k
Str8 bar pushdowns 3 sets of 12 with stack (75K?)
Close grip preacher curls 3 sets of 10 @ 30k
Rope pushdowns 3 sets of 12 at 40k
Standing double biceps with cables 2 sets of 12

went back in eve for 45 mins cardio.

[crazycrab]

Great improvements over the year!!!! Your looking good bud.

[perfectbeast2001]

Thx crab hope your doing OK mate. It was rest day yesterday so just did some abs and some cardio (45mins). Caught another bloody cold and my sinuses ache like helll. Ephedrine should sort that....

[TCEL300]

beast lookn fvckn huge in the avatar...i dunno if u mentioned it i just stumbled on your thread..what are your stats?

[perfectbeast2001]

Hey TCEL. Stats are 5' 9" 100 kilos, 30" waist about 9% BF

Sinuses are totally ruined today. Snot everywhere! Still trained shoulders though.

Seated press 75 k per side for 3 sets of 8
Seated lateral raises 20 k per side 3 sets of 8
Shrugs 150k 3 sets of 10
Front raises with cable 3 sets of 10.
Calves 6 sets

[TCEL300]

i just spent the afternoon reading this log beast...amazing transformation man..shows what serious changes u can make to your body when u put ur all into it....i see in ur pic u have gloves on...do you use sparring or bag work as cardio?...also im very intrested in your use of synthol...are the gains still there?....no change at all?

TCEL

[Mazzive_T]

beast looking great mate! Despite u being ill last month too!

Damn...i guess theres only 2 words to describe u...Perfect Beast. lol.

glad you had a change of heart and decided to compete again this year. i knew youd change your mind when i read you would be taking a year out! lol.

Good Luck mate, All the best.

T.

[manc]

just seen your new avvy mate, jesus crist your just gettin better an better, well done mate. your dedication embarasses me.seriously though well done again

[perfectbeast2001]

Thanks a lot guys. It means a lot to me and really helps with focus that everyone here is so supportive. Us BBers need all the support we can get!!

Tcel - I box with a couple of guys a couple of times a week. This is really seperate from my BB stuff and i just box to stay sharp for work (security). Plus im a bit wierd and i like getting punched a bit. Kinda turns me on..... Anyhow.


still feeling like crap. Sinuses are still buggered! Trained back anyway and looking forward to resting this eve and tomorrow.

Deads warmup x 10, 140 x 10 180x8 220x4 260 grip failed.
BB rows 3 sets of 8 @ 140k
Lat pulldowns 3 sets of 8 @ 80k
cable standing lat pulldowns 3 sets of 10
Rear delt cable flies bent over 3 sets of 12

[llrockyll]

Beast i was just taking a look at ur diet. whats the reason behind taking d-bol with grapefruit juice. ive heard this a few times but never came across a reason. thanx

[perfectbeast2001]

GF juice enhances absorbtion of oral compounds due to an enzyme present in it.

Had a super chest sesion today. Great pump and looking nice and lean too.

bench warmup x 20, 15x60k 12x100k, 6x140k, 1x160k
Flat DB flies 3 sets of 7@35k per side
Incline hammer press 10x80k 10x80k 12x40k
Cable x-overs 3 sets of 15
Calves 3 sets

back in eve for cardio and sauna.

[SDis623]

im enjoying your log beast. plenty of stuff to learn for my future!

[perfectbeast2001]

had lots of nice sleep and woke up feeling a lot better today. Went and trained arms.

Dips 3x10 @ 50k
EZ bar curls 3 sets of 12 @ 40K
V bar pushdowns 3 sets of 12 with 75K
Seated DB hammer curls 3 sets of 12 @ 20k per side

Great pump after that!!

Eve abs 5 sets then 30 mins cardio.

[perfectbeast2001]

rest day today. plenty of chilling plus the usual cardio

[pump.joe]

Plus im a bit wierd and i like getting punched a bit. Kinda turns me on..... Anyhow.

That's more common than you would think. It's all good, mate.

[perfectbeast2001]

good leg session today

Squats 10x60k 10x170k 10x170k 9x170k 1x220k 1x260k
Leg press 3 sets of 8x400k
Leg ext 3 sets of 15
Ham curls 3 sets of 15
abs 6 sets

Cardio in eve 30 mins.

[perfectbeast2001]

feelinbg tired this morn. Thank god for a day off tomorrow!

Shoulders
Seated military press 3 sets of 8x100k
Seated lateral DB raises 3 sets of 10x20k per side
Shrugs 3 sets of 10x150k
Upright rows 3 sets of 10x60k
Cable front raises 3 sets of 15

[taiboxa]

GF juice enhances absorbtion of oral compounds due to an enzyme present in it.

yep 6,7-dihydroxybergamottin can greatly increase the Bioavailibility of most oral drugs up to ~40%

i conducted a 9month study on it
you can also just buy the supplement that has DHB in it if your trying to restrict your sugar intake

[perfectbeast2001]

had a rest today apart from abs and cardio. Rowed 5000m in just under 24 mins which is ok for an old boy like me!! then did a bit of cross trainer and few sets of abs.
Settled down at home for a restful night off work only to get called up by my step son who said he is getting a beating from some kids. Drove down there and ended up fighting a load of alcohol crazed teenage chavs. Now i got a big gash on my knuckles Kids these days - there all ****ing mad!

[perfectbeast2001]

trained chest this morning. had to crazy glue my knuckles back together before i went though which made benching a little uncomfortable.

Bench 15x60k 12x100k 5x140k 1x140k (fail due to hand hurting) 12x100
Chest press machine 3 sets of 10
Pec dec 3 sets of 12
Decline smith 3 sets of 8x100k
Cable cross overs 3 sets of 15.

Cardio in eve 40 mins.

[llrockyll]

gotta watch that temper bro. dont wanna miss training because of an injury from a bunch of dumbass kids.

[perfectbeast2001]

nothing to do with temper this time mate. kids started attacking my car then me... didnt leave me many options im afraid...

[llrockyll]

nothing to do with temper this time mate. kids started attacking my car then me... didnt leave me many options im afraid...

then they got what they deserved lol. also when u gunna be doing a show next?

[perfectbeast2001]

Rocky - i been doing a little more cardio so i might even compete in april depending on how my health is. If it means being susceptible to more colds and my immune system goes to crap again then i wont compete til later in the year.

Back today

deads 10x70k 8x170k 1x220k 1x260k fail stopped there as back was twinging
Chins 2 sets of 8 followed by close grip pulldowns 3 sets of 10@80k
DB rows on incline bench 3 sets of 10 @ 34k per side
Seated cable straight arm lat pulldowns 3 sets of 12
Standing cable pullovers 3 sets of 12
Rear delt cable flies 3 sets of 12

Back in eve for 9 sets of abs and 30 mins high intensity cardio

[llrockyll]

i hear ya health comes first. are u still on a bulk diet? and leaning out threw cardio?