Beast's Contest Prep Thread

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    Beast's Contest Prep Thread


    Hello fellow Anabolic Minders,
    I start my contest prep tomorrow and decided to log my progress here. I am currently 19 weeks and weighing in at 215 lbs. I am shooting to weigh in at around 198 lbs to be at the top of the Light Heavy-weights.

    Here are my 19 weeks out pics:
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    Diet


    I am working with a dietician this year, our R&D director Chuck Rudolph. Here is the diet he set up for me:
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    Training


    I train Mon-Sat, with 30 minutes of cardio after each session. The cardio session are moderate intensity to promote blood flow to the muscles and increase nutrient partitioning. It is not really to burn fat because the diet will take care of that.
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    Supplements


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    Good luck Beast! You keep making steady, lean progress.
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    good luck man! you definitely should show up in fantastic condition given your BF% is low given its the end of your bulk and you've got 19 weeks to prep

    by the way your quads and hams are looking tremendous
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    Never thought I'd say this to another man, but.... "nice legs."

    Looking very thick, and you are definitely proportioned well. Good luck!
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    Thanks guys! I appreciate the support.
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    Good luck Derek. You look terrible.
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    Quote Originally Posted by Robboe
    Good luck Derek. You look terrible.
    And theres the Britts lovely attitude. J/k Rob!
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    In this day and age, if being "sick", "messy" and "ill" is good, and stage performers (well, UK hip hop and garage peformers anyhoo) are "booed" because they're dynamite, then Derek can be told he looks crap when he's in solid nick...
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    Legs are looking sick bro!!!
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    Quote Originally Posted by Robboe
    In this day and age, if being "sick", "messy" and "ill" is good, and stage performers (well, UK hip hop and garage peformers anyhoo) are "booed" because they're dynamite, then Derek can be told he looks crap when he's in solid nick...
    Easy easy my friend. Just givin ya some crap.

    But yes Derek you look great man you really do.
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    Quote Originally Posted by 3clipseGT
    Easy easy my friend. Just givin ya some crap.
    You do realise i wasn't being serious, yes?
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    Quote Originally Posted by Robboe
    You do realise i wasn't being serious, yes?
    You so silly Rob
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    Quote Originally Posted by Robboe
    You do realise i wasn't being serious, yes?
    Hahaha yea i know. I was just shootin ya some **** tho is all i was sayin. I had a friend from the UK and we got to be real good friends so i know how yall are.
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    Hey Derek if you dont mind me asking, what's your leg routine look like? Looking at you reminds me I need to focus on the wheels
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    Quote Originally Posted by BigVrunga
    Hey Derek if you dont mind me asking, what's your leg routine look like? Looking at you reminds me I need to focus on the wheels
    Third post in this thread has no entire routine. I have a "high" rep day and "low" rep day for legs.
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    Sweet...thanks man much appreciated!
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    Your workout looks really nice... consider it stolen Have you done this workout before? Or are you just now starting it for your contest prep.
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    Looking solid good luck on the contest prep.
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    mother of god, that is a ****storm of calories. best of luck
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    Just actually looked at your training. That is huge volume.

    What are chain laterals, D?
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    I was thinking the same on being high volume. I don't think my body can take it...but your a freak Beast. Also a bump on what the chain laterals are.

    How would it be to split your 6 day split into "A" and "B" workouts such that you go three days a week and repeat it every two weeks?

    Like, M-W-F (week one) would be your M-T-W.......then M-W-F (week 2) would be your Tr-F-S.
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    You're looking pretty huge bro. For some reason you look like one of the old school 50's or 60's bodybuilders to me. (except for with much bigger legs, lol).
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    Quote Originally Posted by BOHICA
    Your workout looks really nice... consider it stolen Have you done this workout before? Or are you just now starting it for your contest prep.
    I've been doing it (or something very similar) for the past 12 weeks and love it.
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    Quote Originally Posted by Robboe
    Just actually looked at your training. That is huge volume.

    What are chain laterals, D?
    http://www.bodybuilding.com/fun/betteru8c33.jpg

    These KILL the medial delts like nothing else.
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    That is how I would do it.

    Or you may consider doing:
    Week 1
    Mon: Upper
    Wed: Lower
    Fri: Upper
    Week 2
    Mon: Lower
    Wed: Upper
    Fri: Lower
    Repeat

    Quote Originally Posted by rysigpi
    I was thinking the same on being high volume. I don't think my body can take it...but your a freak Beast. Also a bump on what the chain laterals are.

    How would it be to split your 6 day split into "A" and "B" workouts such that you go three days a week and repeat it every two weeks?

    Like, M-W-F (week one) would be your M-T-W.......then M-W-F (week 2) would be your Tr-F-S.
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    Quote Originally Posted by fbxdan
    You're looking pretty huge bro. For some reason you look like one of the old school 50's or 60's bodybuilders to me. (except for with much bigger legs, lol).
    Probably cause I don't use 2+ grams a test a week, insulin, GH, IGF-I, etc like today's pros

    I really like the look of the guys from the 70's and early 80's (except their legs, with the exception of Mr. Platz). There muscles and skin just look different than today's pros.
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    I'm liking that idea Derek. I think its safe to say your looking swole and many ohter including myself will be "stealing" "things" from you!

    I have been looking to switch it up here and that looks golden to me.

    One other question...whats a "high pulley curl"...is that where you stand in the middle of a cable crossover machine and basically do a double bi like flex?

    Ryno
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    Quote Originally Posted by Derek_aka_Beast
    http://www.bodybuilding.com/fun/betteru8c33.jpg

    These KILL the medial delts like nothing else.
    How do you perform those? Do you pull your arms horizontally, or do you perorm a normal lat raise with the weight suspended from the chain?
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    Quote Originally Posted by Beowulf
    How do you perform those? Do you pull your arms horizontally, or do you perorm a normal lat raise with the weight suspended from the chain?
    You perform these the same as a DB lateral, but instead of "lifting" the DB you are pulling the chain. The goal is to only use your delts. No momentum, no swinging, and focus on contracting the medial delts. I will try and take a video of me doing these next Tuesday, just remind me on Monday
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    Quote Originally Posted by rysigpi
    One other question...whats a "high pulley curl"...is that where you stand in the middle of a cable crossover machine and basically do a double bi like flex?

    Ryno
    out
    Correct. I felt my arms in the front double bicep pose was lacking so I figured, "Why not do an exercise that works the biceps in the position the pose is done in." Now I don't want to get in a debate on whether or not one can increase the peak of their biceps, but my biceps peaks have definitely increased from this exercise.
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    Nice, thats alot of Ultra Peptide Good stuff. Best of luck D looking forward to the contest.
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    Thumbs up


    Quote Originally Posted by Derek_aka_Beast
    Probably cause I don't use 2+ grams a test a week, insulin, GH, IGF-I, etc like today's pros

    I really like the look of the guys from the 70's and early 80's (except their legs, with the exception of Mr. Platz). There muscles and skin just look different than today's pros.

    I agree totally except for the Platz thing, I was never a big fan of the golden eagle. Although his wheels are impressive.

    Don't forget the older pro's didn't have the sodium depletion thing down to a science and probably did use mad diuretics.
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    That is downright sick!!! One thing my height sucks for is putting mass on my legs...they are growing...slow but sure!
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    Quote Originally Posted by Derek_aka_Beast
    Probably cause I don't use 2+ grams a test a week, insulin, GH, IGF-I, etc like today's pros
    Yeah, cause 1g's the ticket, right? Haha.

    I told someone on Avant that you were using estrogen and cortisol actually.
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    Quote Originally Posted by Robboe
    I told someone on Avant that you were using estrogen and cortisol actually.
    LOL, very funny. I'm not using any illegal drugs, but if I was, why would I openly admit to it on a public forum... not too smart.
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    Quote Originally Posted by Derek_aka_Beast
    LOL, very funny. I'm not using any illegal drugs, but if I was, why would I openly admit to it on a public forum... not too smart.
    The beast never lies!!!
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    Quote Originally Posted by BOHICA
    The beast never lies!!!
    whats sad is that bat in your avatar has bigger balls than me right now
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