BeastFitness
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Quick intro...name is Alex Kikel...majoring in wellness and fitness...own Beast Fitness Online Training and Nutritional Consulting...am a family man...am about to get engaged...LOVE MY LIFE...AND ALWAYS. WORK. HARD...oh yeah...and Im kinda intense This is my workout log along with many others that I keep online....now for the good stuff...
....this morning's workout....
1 Lower MAX EFFORT (Hybrid Cycle) - HEAVY DAY (1-5 rep range)
*NO BELTS on any days
Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 10)
OR
3 way Db raises 15x10 CT
-5 min elliptical
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 close grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x12 on upperbody days / 45x18 on lowerbody days) OR pec deck flys 100x20 short ROM
-10 close grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 34 / 18 toes straight into 18 toes pointed out at 45 degrees OR toes straight 0x60) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x16) OR other machine behind the head (100x20) into shoulder db presses (25x10)
FIRST LEG DAY IN THE NEW GYM!!!! GUNNA HIT THAT 600 LB SQUAT THIS YEAR!!!! GUNNA CRUSH IT!!!! GUNNA F#$KIN DEFEAT ALL ODDS!!! PUMPED OUTTA MY MIIIIND!!!! INTENSITY BOILING LIKE NEVER BEFORE!!!!
Negative Neutral Spine Low Bar Back Squats Slighty Above Parallel (head down on negative, head up on positive, middle finger on second ring)- 4 sets of Singles/Doubles/Triples
Warm up
135 x 5
225 x 3
315 x 1
365 x 1
405 x 1
455 x 1
To parallel if not a little above
495 x 1
495 x 1
ATG (hamstrings touch calves/depth work)
405 x 1
425 x 1
SLOWED TEMPO WITH 5 PLATES NEVER FELT EASIER!!!! RPE 7 AT BEST!!!! SHYTS GETTIN REAL!!!! TIME TO PUSH HARDER THAN EVER!!!
Sumo deficit deadlifts (every rep is deloaded on ground, 1 plate under each foot)- 4 sets
Singles
455 x 1
460 x 1
460 x 1
460 x 1
Leg press quad sweep partials (down to first knob)- 4 sets of 3-5 reps
22 plates x 5
24 plates x 5
28 plates x 3
28 plates x 3
PRS UPON PRS!!! 460 LB DEFICITS LIKE A F#$KIN BOSS!!!!!! PLILIN UP THE LEG PRESS PLATES!!! QUAD SWEEPS OF A GORILLA!!!!!
Smith Machine Somersault squats (holding onto front of machine)- 3 sets 3-5 reps
245 x 3
245 x 3
245 x 3
Laying paused leg curls (3A)- 3 sets of 3-5 reps
110 x 5
130 x 3
130 x 3
THIIICK AZZ WHEEELZ!!!!! RIPPIN APART EVERY DAMN WEIGHT IN THIS PLACE!!!
Paused Seated leg curl (seat 2 leg 3)- 3 sets of 3-5 reps
120 x 5
130 x 5
150 x 3
Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 2-5 reps
80 x 3
80 x 3
80 x 3
MORE!!!! THIS IS DEADLY VOLUME!!! THIS SHYT WOULD KILL A NORMAL HUMAN!!! BUT IM NOT...IM TRANSFORMING...IM BECOMING A F#$KIN ANIMAAAAAL!!!!
Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
5 plates x 3
5 plates x 3
5 plates x 3
Toes Straight - 1.5 Reps Shortened
5 plates x 3
5 plates x 3
5 plates x 3
Standing machine calf- 3 sets of 3-5 reps
130 x 5
160 x 5
190 x 5
STILL GOIN STRONG!!!! STILL HUNGRIER THAN EVER!!!!
DB shrugs- 2 sets of AMAP
5:5:5 Tempo
130 x 5
130 x 5
Forced Squat Stretch- 2 sets of singles
325 x 1
325 x 1
...stretching with your max...remember that...PURE INTENSITY...PURE INSANITY...WATCH. ME. F#$KIN. GROW...
Current Supplement Logs
PREWORKOUT BATTLE
ProSupp's Mr Hyde (Fruit Punch) VS
Formutech Volitale (Berry Eruption)
Dosage: 1 scoop each
Form: Shake
Taste: Gotta give the taste to Hyde! I'm more of a fruit punch than a berry fan and this is one of the best tasting Fruit Punch flavors I've ever had!
Mixability: Never really had much of a problem with the mixability of Volitale until today where as Hyde never gave me a mixability problem..again Hyde takes the win on this one!
Effectiveness: WELL, after taking both products back to back days, I can EASILY say that Formutech Volitale takes the cake on effectiveness! I had a lot more energy and the pump was a lot more noticeable for me!
Winner: Formutech Volitale!!!! For me, I would rather have an effective product than a better tasting mixing product...its all about effectiveness and real application and Hyde was just a step below for me.
Cellucor BCAA (Tropical Punch) - BCAA - Intraworkout
Dosage: 1 scoop
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - COMPLETELY recovered and seriously recovered intraworkout/intra set FASTER than ever!!! Literally surprised me when I squatted 5 plates back to back with about a 2-4 min rest in between!
Cellucor Whey Protein (Peanut Butter Marshmallow) - Protein - Postworkout
Dosage: 2 scoops
Form: Sludge
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - Was debating between this and COR-FETTI and ended up not wanting something AS sweet as the COR-FETTI...plus...I LOVE baking with the COR-FETTI...may be a Chef Bob Loaf coming up soon
Forced Squat Stretch for Depth Improvement
[video=youtube;CT2wki2fISc]http://www.youtube.com/watch?v=CT2wki2fISc[/video]
....this morning's workout....
1 Lower MAX EFFORT (Hybrid Cycle) - HEAVY DAY (1-5 rep range)
*NO BELTS on any days
Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 10)
OR
3 way Db raises 15x10 CT
-5 min elliptical
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 close grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x12 on upperbody days / 45x18 on lowerbody days) OR pec deck flys 100x20 short ROM
-10 close grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 34 / 18 toes straight into 18 toes pointed out at 45 degrees OR toes straight 0x60) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x16) OR other machine behind the head (100x20) into shoulder db presses (25x10)
FIRST LEG DAY IN THE NEW GYM!!!! GUNNA HIT THAT 600 LB SQUAT THIS YEAR!!!! GUNNA CRUSH IT!!!! GUNNA F#$KIN DEFEAT ALL ODDS!!! PUMPED OUTTA MY MIIIIND!!!! INTENSITY BOILING LIKE NEVER BEFORE!!!!
Negative Neutral Spine Low Bar Back Squats Slighty Above Parallel (head down on negative, head up on positive, middle finger on second ring)- 4 sets of Singles/Doubles/Triples
Warm up
135 x 5
225 x 3
315 x 1
365 x 1
405 x 1
455 x 1
To parallel if not a little above
495 x 1
495 x 1
ATG (hamstrings touch calves/depth work)
405 x 1
425 x 1
SLOWED TEMPO WITH 5 PLATES NEVER FELT EASIER!!!! RPE 7 AT BEST!!!! SHYTS GETTIN REAL!!!! TIME TO PUSH HARDER THAN EVER!!!
Sumo deficit deadlifts (every rep is deloaded on ground, 1 plate under each foot)- 4 sets
Singles
455 x 1
460 x 1
460 x 1
460 x 1
Leg press quad sweep partials (down to first knob)- 4 sets of 3-5 reps
22 plates x 5
24 plates x 5
28 plates x 3
28 plates x 3
PRS UPON PRS!!! 460 LB DEFICITS LIKE A F#$KIN BOSS!!!!!! PLILIN UP THE LEG PRESS PLATES!!! QUAD SWEEPS OF A GORILLA!!!!!
Smith Machine Somersault squats (holding onto front of machine)- 3 sets 3-5 reps
245 x 3
245 x 3
245 x 3
Laying paused leg curls (3A)- 3 sets of 3-5 reps
110 x 5
130 x 3
130 x 3
THIIICK AZZ WHEEELZ!!!!! RIPPIN APART EVERY DAMN WEIGHT IN THIS PLACE!!!
Paused Seated leg curl (seat 2 leg 3)- 3 sets of 3-5 reps
120 x 5
130 x 5
150 x 3
Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 2-5 reps
80 x 3
80 x 3
80 x 3
MORE!!!! THIS IS DEADLY VOLUME!!! THIS SHYT WOULD KILL A NORMAL HUMAN!!! BUT IM NOT...IM TRANSFORMING...IM BECOMING A F#$KIN ANIMAAAAAL!!!!
Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
5 plates x 3
5 plates x 3
5 plates x 3
Toes Straight - 1.5 Reps Shortened
5 plates x 3
5 plates x 3
5 plates x 3
Standing machine calf- 3 sets of 3-5 reps
130 x 5
160 x 5
190 x 5
STILL GOIN STRONG!!!! STILL HUNGRIER THAN EVER!!!!
DB shrugs- 2 sets of AMAP
5:5:5 Tempo
130 x 5
130 x 5
Forced Squat Stretch- 2 sets of singles
325 x 1
325 x 1
...stretching with your max...remember that...PURE INTENSITY...PURE INSANITY...WATCH. ME. F#$KIN. GROW...
Current Supplement Logs
PREWORKOUT BATTLE
Dosage: 1 scoop each
Form: Shake
Taste: Gotta give the taste to Hyde! I'm more of a fruit punch than a berry fan and this is one of the best tasting Fruit Punch flavors I've ever had!
Mixability: Never really had much of a problem with the mixability of Volitale until today where as Hyde never gave me a mixability problem..again Hyde takes the win on this one!
Effectiveness: WELL, after taking both products back to back days, I can EASILY say that Formutech Volitale takes the cake on effectiveness! I had a lot more energy and the pump was a lot more noticeable for me!
Winner: Formutech Volitale!!!! For me, I would rather have an effective product than a better tasting mixing product...its all about effectiveness and real application and Hyde was just a step below for me.
Dosage: 1 scoop
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - COMPLETELY recovered and seriously recovered intraworkout/intra set FASTER than ever!!! Literally surprised me when I squatted 5 plates back to back with about a 2-4 min rest in between!
Cellucor Whey Protein (Peanut Butter Marshmallow) - Protein - Postworkout
Dosage: 2 scoops
Form: Sludge
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - Was debating between this and COR-FETTI and ended up not wanting something AS sweet as the COR-FETTI...plus...I LOVE baking with the COR-FETTI...may be a Chef Bob Loaf coming up soon
Forced Squat Stretch for Depth Improvement
[video=youtube;CT2wki2fISc]http://www.youtube.com/watch?v=CT2wki2fISc[/video]