My Journey to F@@KIN BEEEAAAST!!!!

Shaner091

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Welcome to the main event people. Step right up and watch a human man, turn into a MOOOONNNSSSSTER!!!!!

Been thinking a lot lately about what I'd like to with my life - health & fitness & lifting being a huuuuuuuge aspect - and I've come to the conclusion that I want to be MORE BEAST THAN MAN!!!

Not an inherently easy goal to achieve, as I'm sure most people on here will agree. However if your truly passionate about something - as in it's all you think about with every spare second, fleeting thought, or day dream - then it's worth committing every fibre of your being to it!!

Couple of things spring to mind when I think of what I'd like to be doing in a year from now:

Fitness Modelling - being paid to look awesome and inspire people to make a change... Definitely game for that!!
Competing.
running my own online coaching business and changing lives worldwide - I'm already a P.T doing this locally - But I'm thinking GLOBAL SCALE ;)

the list goes on but you get the idea.

Now to the point of this thread:

I find work better when I'm held accountable to something i.e logging for my, soon to be, adoring fans..... :p
I've noticed that running a log/blog in the past has motivated me to push harder. Guess I don't want to look like a bitch on the internet - them trolls be harsh motherf**kers haha

Also I feel this is a great way to meet and interact with like-minded guys, who share similar views and aspirations. I love to learn anything new - there's literally TOOOOOONS of that here - and I also love teaching whatever I can, to whoever I can :)

I'm hoping this takes off, not just so I can show off and reap the benefits of others knowledge, but so others can do the same :)

Finally I want to say a HUUUUUUUUUGE thank you to a new buddy of mine BeastFitness - who's also coaching me to fame ;)

Recently employed his services - this dude does not f@@k around!!!!!
Would highly recommend him to anyone with big fitness dreams. The knowledge this guy has is immense.

So without further ramblings,
WELCOME TO MY TRANSFORMATION,

Tag your friends and spread the word - the Freakshow's this way!!! yates84 @ Jebrook @ Joedoubledose BeastFitness
 
unreal89

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Welcome to the main event people. Step right up and watch a human man, turn into a MOOOONNNSSSSTER!!!!!

Been thinking a lot lately about what I'd like to with my life - health & fitness & lifting being a huuuuuuuge aspect - and I've come to the conclusion that I want to be MORE BEAST THAN MAN!!!

Not an inherently easy goal to achieve, as I'm sure most people on here will agree. However if your truly passionate about something - as in it's all you think about with every spare second, fleeting thought, or day dream - then it's worth committing every fibre of your being to it!!

Couple of things spring to mind when I think of what I'd like to be doing in a year from now:

Fitness Modelling - being paid to look awesome and inspire people to make a change... Definitely game for that!!
Competing.
running my own online coaching business and changing lives worldwide - I'm already a P.T doing this locally - But I'm thinking GLOBAL SCALE ;)

the list goes on but you get the idea.

Now to the point of this thread:

I find work better when I'm held accountable to something i.e logging for my, soon to be, adoring fans..... :p
I've noticed that running a log/blog in the past has motivated me to push harder. Guess I don't want to look like a bitch on the internet - them trolls be harsh motherf**kers haha

Also I feel this is a great way to meet and interact with like-minded guys, who share similar views and aspirations. I love to learn anything new - there's literally TOOOOOONS of that here - and I also teaching whatever I can, to whoever I can :)

I'm hoping this takes off, not just so I can show off and reap the benefits of others knowledge, but so others can do the same :)

Finally I want to say a HUUUUUUUUUGE thank you to a new buddy of mine BeastFitness - who's also coaching me to fame ;)

Recently employed his services - this dude does not f@@k around!!!!!
Would highly recommend him to anyone with big fitness dreams. The knowledge this guy has is immense.

So without further ramblings,
WELCOME TO MY TRANSFORMATION,

Tag your friends and spread the word - the Freakshow's this way!!! yates84 @ Jebrook @ Joedoubledose BeastFitness
What did you decide on running??
 
BeastFitness

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HELL YEAH BROTHER!!!

With your passion and dedication, its just a matter of time. I couldnt be happier with our conversations and mindset thus far!
 
Dma378

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Subbed bro. Out the gates with passion!! I love it
 
Shaner091

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Ok so I'm on a 3 day back-log because I've been so F##KED from training ???
I'm planning to start my cycle in about a week, maybe 2 depending on when stuff arrives and I feel like I have my training and nutrition down 100%.
Per request and out of respect I'm not going to post my cycle info - I realise this post is in the cycle info section so if needs be I'll move it to the workout log. I felt this was the better forum for this log as I will be on cycle. Think it would be unfair to give people false hope. Don't want to be a dick!!! :p
 
Shaner091

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Day 1: 30/3

Legs Auto Regulation and Cell Swelling
(It is EVERY bit as intense as it sounds!!!!!)

Front Squat: aim 3x12
3×12 × 50kg

RDL: aim 3x12
3x12 x 60kg

Not bad so far..... then.....

Leg extensions: aim 3×30
1x30 - 37.5kg
2x30 - 30kg
?????

Leg curls: aim 3x30
1x25 x 37.5kg
2x30 x 30kg
Legs started to cramp so bad I could barely stand - thought my hammies were gonna burst out the back of my legs ???

Seated caf raises: aim 4x40
1x30 x 75kg - waaaaay too heavy
1x35 x 60kg
1x30 x 60kg
1x20 x 60kg
At this point I was friiiiiiiied

But there was more.... loads more....

Leg press calf raise: aim 3x12
Tempo 4:0:1:0
3x10 x 80kg - crippled myself but pushed them b@stards out!!!!

Leg press close stance: aim 3x30
3x30 x 80kg

Leg press wide stance: aim 3x50
3x50 x 80kg

So it's 3 days later and I'm limping - last time my legs were this sore was after a K1 fight - I fought a Thai who had 9kg on me... used me like a football ???

First experience with this type of training and it was incredible!!!

The pump in my quads (which I usually find very hard to achieve) lasted a solid hour after training, maybe longer but I couldn't feel much after that :p
 
Shaner091

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Day 2: 31/3
Love chest and arms so was looking forward to this day...
WAS NOT DISSAPOINTED

Chest & Arms Auto Regulation
& Cell Swelling:

Flat DB: aim 3x12
27.5kg
1x12
1x11
1x10

Hammer strength
Incline press: aim 3x30
1 x 20 15kg
1 x 30 10kg
1 x 30 10kg

Chest flyes: aim 3x50
1 × 30 x 15kg
2 x 50 x 10kg

Preacher Curls: aim 3x12
2x12 x 25kg
1x12 x 20kg

Supinated curls: aim 3x30
1x30 x 7.5kg
2x30 x 5kg

Single arm cable curl: aim 3x50
5kg
1 x 50
1 x 40
1 x 35

Seated Tricep Extension: aim 3x12
2x12 x 17.5kg
1x12 x 10kg

Rope Pushdowns: aim 3x30
3x30 x 14kg

Single arm overhand tricep pushdowns:
Aim 3x50
1×30 × 7kg
2x50 x 5kg

Cable crunches - contracting hard as possible - hurt like f88k!!!!
Aim 8x20
8 x 20 x 64kg
Nailed it :p

Looooooved this session!!!!
Pump was insane and I looked swooooole. I'm not a big dude so it was nice to look huuuge ??
Can't wait to be permanently swole!!!
 
BeastFitness

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Putting in the WORK brother!

It won't be easy, but it will happen…love your enthusiasm for it!
 
Shaner091

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Day 3 1/04

Back and shoulders
Auto Regulation & Cell Swelling

Chest, arms, and legs absolutely fried, DOMS beyoooooond painful....

So what's next bro??
Well you have 2, semi-functioning, body parts left right??
Yeah??
Let's f@@k them up too ?
.......

Pendlay Rows: aim 3x12
3x12 x 50kg

Pull ups: aim weighted 3×15
These were pathetic,, an onlooker would think I've never done a pull up before ???

7 x 5kg
1x6 bodyweight
1x5 bodyweight

So here's where communications in my body started to break down... especially in my brain ?

Straight bar pulldowns: aim 3x30
This was supposed to be a rope pullover.....
25
20
15
Got them maaaaaad back pumps bro...

Close grip lat pulldowns: aim 3x50
1x35 x 40kg - arms wer shaking here
2 x 50 x 30kg

Starting to lose feeling in my arms at this point!!!

DB rear delt raise: aim 3x12
1×12 × 7.5kg
2x12 x 5kg

Upright row: aim 5x15
5×15 × 15kg

Lat raise: aim 3x30
1×25 × 3.5kg
2x30 x 2.5kg

DB shoulder press: 3x50
3x50 x 7.5kg

Today was f@#kin rooooouuuuugh,,
I looooved it!!!!!

Needless to say this program is going to take a week or 2 to adjust to!!!
 
Shaner091

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Day 4
2/04

Unfortunately today was a forced rest day :/ :/ with my training split I should have fit in 3 more sessions before a rest day.
Needless to say I'm p!ssed although my body probably does appreciate the break ?

Can't say how good it feels to be on a super goal focused training plan,, it's nice to work with someone who wants to change you in the same way you do!!!

It's all about tweaking till we hit that sweet spot and I exxxxplode!!!!
 
BeastFitness

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Not enough people pay attention to how a protocol treats them in the SHORT term…obviously long term progress is the goal but if things are tweaked or manipulated week to week you COULD potentially be missing out on growth.
 
Shaner091

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Back-logging.... again....
Work is kicking my ass!!!

3/4

Legs strength & power

Just about recovered - time to go haaard!!

BB Back Squats: aim 3×6 - RPE 8
3×6 x 100kg

Deadlifts: aim 3x6 - RPE 8
3x6 x 80kg

Standing calf raises: aim 4x8 RPE 8
4x8 x 75kg

Seated calf raises: aim 4x8 RPE 8
4x8 x 35kg

**could have went heavier with both sets of these but today's the first day since Wednesday that I'm not limping so didn't want to overdo it.

Leg press: aim 4x8 - Tempo 2:2:2:2
F88kin torture!!!
4x8 x 120kg

Rope Side cable crunches:
Aim 4x15 - rest pause
 
Shaner091

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Not enough people pay attention to how a protocol treats them in the SHORT term…obviously long term progress is the goal but if things are tweaked or manipulated week to week you COULD potentially be missing out on growth.
Let's go with less tweaking then ?
 
Shaner091

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TexasLifter89

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I'm in buddy. I recall your "the one" clone run.

What fed are you considering competing in and what class?
 
Shaner091

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I'm in buddy. I recall your "the one" clone run.

What fed are you considering competing in and what class?
Welcome bro!!! ??
To be honest I've no idea,, just something I'd be interested in!! Only recently caught the bug :p
Class wise: I guess see how my body transforms and go from there??
Won't rule anything out yet :)
 
Shaner091

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Lost a workout log from yesterday ???

Did chest and arms strength and power:

All I can say is ????

Arms were juuuuuiiiced looking after the sessions!!!
 
Shaner091

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Back and shoulders
strength and power

Barbell shoulder press: aim 4x8 RPE 8
4x8 x 40kg

Tbar row: aim 4x6 RPE 8
4x6 x 40kg

DB lat raises: 4x6 RPE 8
4x6 x 7.5kg

Weighted pull ups: aim 4x6-8
tempo 2:2:2:2
1x6 x 7.5kg
1x6 x 5kg
1x6 bodyweight
1x4 bodyweight

Torched out here again!!! :(
These really need to get better!! Letting me down baaaaad - think it's all the lifting before them. When I was strongest on these (3x5 @ 27.5kg) I was doing them first. It's def a challenge and change for my body!!!

BB Shrugs: aim 3x8 tempo 2:2:2:2
3x8 50kg

Wide grip pulldowns: aim 3x8 tempo 2:2:2:2
1x8 x 65kg
2x8 x 60kg

Rear Delt fly pec deck: 3×8 tempo 2:2:2:2
1x8 x 30kg
2x8 x 20kg

Bench reverse crunches: aim 6×12
6x12 x 5kg

F88king smaaaaaashed it!!!!

Back to legs auto regulation
and cell swelling 2moro morning 7am.

Plan to smash last weeks lifts!!!!..... and sit down at work all day ???
 
BeastFitness

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Tempo work kills ;)
 
Shaner091

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TIME TO BUILD THESE TREE TRUNKS!!

Legs Auto Regulation and Cell Swelling

Front Squat: aim 3x12
3×12 × 55kg
Taking me a while to get used to the grip - I like this move but the set up is hard ti get used to,, guess its just like doing back squats for the first couple times?? :/

RDL: aim 3x12
3x12 x 65kg

Leg extensions: aim 3×30
2x30 - 37.5kg
1x20 - 37.5kg

Leg curls: aim 3x30
3x30 x 37.5kg
Waaaaay stronger here than last week?!?!
Ain't complaining!!! :D

Seated calf raises: aim 4x40
Went waaaay too heavy, too fast last week and f88ked my calf's for like 5 days :p
Aiming for the top end of the sets this time!!
4x40 x 20kg
Technique was x10000 better!!

Leg press calf raise: aim 3x12
Tempo 4:0:1:0
4x12 x 80kg
Technique and strength was better here today after easing up on the seated calf raises.
Burned like a motherfooker!!

Leg press close stance: aim 3x30
3x30 x 90kg

Leg press wide stance: aim 3x50
2x50 x 90kg
1x50 x 80kg
Lowered the weight on the last set as I was picking up serious speed on the second!! Didn't want to do a sloppy set,, wanted to feel that sh1t working!!!!! ????

Felt great today,, especially in comparison to my first session last week!!! :p felt like @ss then ??

All and all things are looking good ???
 
Shaner091

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Nobody wants to see that after legs....
 

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Shaner091

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Some food from this morning and lunch time ??
 

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Shaner091

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Chest & Arms Auto Regulation & Cell Swelling:

Strength was waaaay up today in comparison to last week!!! Felt really good ?????

Flat DB: aim 3x12
2x12 x 27.5kg
1x8

Incline press hammer strength:
aim 3x30
2x30 x 15kg
1x30 x10kg

Chest flyes: aim 3x50
2 × 50 x 15kg
1 x 30 x 15kg

Preacher Curls: aim 3x12
1x12 x 30kg
1x12 x 25kg

Supinated curls: 3×30
3x30 x 7.5kg

Single arm cable curl: aim 3x50
3 x 50 x 5kg

Seated Tricep Extension: aim 3x12
3x12 x 20kg

Rope Pushdowns: 3x30
1x30 x 20kg
2x30 x 15kg

Single arm overhand tricep pushdowns: aim 3x50
1×30 × 10kg
2x50 x 5kg

Cable crunches - contracting hard as possible: aim 8 x 20
8 x 20 x 70kg

On the up and up!!! ???
Can't wait for everything to arrive and start the real fun!!!!
 
Shaner091

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Back and Shoulders
Auto Regulation & Cell Swelling

Pendlay Rows: aim 3x12
55kg x 3x12

Pull ups: aim weighted 3×15
5kg x 7
Body weight
1x8
1x9
These are SERIOUSLY suffering?!?!
I wouldn't even call them weighted to to be be honest!! More like one set with a bit of weight,, hopefully they pick up as the weeks go on,, used to be great at them!!! :/

Straight BB bar pullover: aim 3x12
3x 30 x 10kg

Close grip lat pulldowns: aim 3x50
2x50 x 80lbs
1x50 x 70lbs

DB rear delt raise:
2×12 × 7.5kg
1x12 x 5kg
Upright row: aim 5x15
5×15 × 20kg

Lat raise: aim 3x30
2×30 × 3.5kg

DB shoulder press: 3x50
3x50 x 10kg

Got really good pump in the back and shoulders - felt unreal :D
Strength increasing nicely here too.
Can't fault this training in any way!!! Love the intensity!!!!
 
Shaner091

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Forced rest day yeaterday 9/4
Fortunately that's the last forced rest day I have to take on a Saturday ???
 
Shaner091

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Legs Power and Strength:

Back BB squat: aim 3x6 RPE 8
3x6 x 80kg

Deadlifts: aim 3x6 RPE 8
2x6 x 90kg
1x5 x 90kg

Standing calf rasies: aim 4x8 RPE 8
4x8 x 97.5kg

Seated calf raises: aim 4x8 RPE 8
4x8 x 40kg

Leg press: 5x8 tempo 2:2:2:2
3x8 x 120kg
2x8 x 100kg

Side cable crunches:
aim 4x15 paused set
1x15 x 40kg
3x12 x 40kg

Feel great,, still can't find the log from last week but I know all these numbers are up too.
Hopefully all my supps arrive Monday amd I can start the real fun ???
 
BeastFitness

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Getting bigger
Getting stronger
AND getting leaner without supps yet?

:) must be magic
 
Shaner091

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So the real fun starts today:
Everything in hand, and my journey to superhuman begins ????
Super pumped and can't wait to hit the gym and watch those weights go up!!!
Will log my first day later this evening ?
 
christ83189

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Boom! Here it goes. Tear it up brother.

What all did you get again?
 
Shaner091

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First day of cycle b1tches!!!! ???

Training was awesome ????

Also ---- Hydro3 + Conqu3r unleashed: viiiiieeeeeen city!!!!

Barbell shoulder press: aim 4x8 RPE 8
1x8 x 45kg
1x8 x 42kg
2x8 x 40kg

Tbar row: aim 4x6 RPE 8
2x6 x 45kg
2x6 x 40kg

DB lat raises: 4x6 RPE 8
1x6 x 10kg
3x6 x 7.5kg

Weighted pull ups: aim 4x6-8 tempo 2:2:2:2
1x7 x 7.5kg
1x4 x 5kg
1x5 bodyweight
1x5 bodyweight
This is becoming bullsh1t :p
Starting to think I'm just to fat to pull myself through space haha I could muscle ups before Xmas, not barely even able do bodyweight pull ups!!! Somethings going wrong somewhere?!?! ???

Wide grip pulldowns: aim 3x8 tempo 2:2:2:2
3x8 x 65kg

Had nice pump in my lats after these - the tempo work really makes em pop for me :D

Rear Delt fly pec deck: 3×8 tempo 2:2:2:2
3x8 x 30kg

Bench reverse crunches: aim 6×12
5x12 x 7.5kg
1x12 x 5kg
- my legs actually gave out supporting the weight before my abs did,, guess that's a good thing!!

Holy sh1t the vascularity while training today was awesome to say the least!!! Seen veins I've never seen before!!
Huge placebo training session :p first one on always is, right!!

Early legs session 2moro morning before work - can't wait ???
 
christ83189

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I never did get the placebo gains... I feel like i got ripped off now lol
 
Shaner091

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Oh man Placebo gains are the sh!t ?????
 
christ83189

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Definitely shorting yourself bro!!
Yeah ive always been the guy that is skeptical about quality until its proven so the whole placebo thing doesnt get me... Dang it
 
Shaner091

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Today's workout:

Legs Auto Regulation & Cell Swelling:

Front squat: 3x12
1 x11 60kg - holding the bar was the problem here not the actual leg strength
2 x12 x 55kg - Technique was much better here.

Romanian deadlift: 3x12
3x12 x 70kg

Leg curls: 3x30
2x30 x 45kg
1x22 x 45kg

Extensions: 3x30
2x30 x 45kg
1x30 x 40kg

Seated calf raises: 4x30
4x40 x 15kg

Leg raise calf rasies: 3x12
tempo 4:0:1:0
3x12 x 60kg - screwed my weight here,, should have been 20kg heavier!!

Leg press close stance: 3x30
3x30 x 90kg

Leg press wide stance: 3×50
1x50 x 90kg
1x40 x 80kg
1x35 x 80kg

So I forgot my Intra workout shake -
Was 50g of carbs down during this workout - water did not cut it!!! 2 or 3 times throughout I had serious dizzy spells and a couple of gagging fits :p hahaha

Mentally I felt stronger than I ever!! No way was I leaving until that work was done!!!
My mission is clear..... GAIN GAIN GAIN.... and nothing less

Got myself a sugar filled blackcurrant Ribena - swallowed the 500ml bottle in 3 mouthfuls :p ha felt ×10000 better :D
 
Shaner091

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Back-logging a day
: 14/04/16

Chest & Arms
Auto Regulation & Cell Swelling:

Flat DB: aim 3x8-12
1x12 x 30kg
1x8 x 30kg
1x11 x 27.5kg

Incline hammer strength: aim 3x20-30
2x30 x 17.5kg
1x30 x15kg

Chest flyes: aim 3x30-50
1 × 30 x 20kg
1x40 x 15kg
1 x 50 x 10kg

Preacher Curls: 3x8-12
1x12 x 32.5kg
2x12 x 30kg

Supinated curls: 3x20-30
3 x 30 x 10kg

Single arm cable curl: 3×30-50
3 x 50 x 5kg

Seated BB Tricep: 3x8-12
3x12 x 25kg

Rope Pushdowns: 3x20-30
1x30 x 25kg
2x30 x 20kg

Single arm overhand tricep pushdowns:
3x30-50
1×35 × 10kg
2x50 x 5kg

Cable crunches: 8x20
9 x 20 x 70kg
 
Shaner091

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Today's workout:

Back and Shoulders
Auto Regulation & Cell Swelling

Pendlay Rows: aim 3x12
57.5kg x 3x12

Pull ups: (bodyweight 3×15)
10 x bodyweight
5
6

Rope cable pullover: aim 3x30
1x 30 x 40lbs
2x30 x 50lbs

Close grip lat pulldowns: aim 3x 30/50
1x50 x 90lbs
2x50 x 80lbs

DB rear delt raise: aim 3x 8/12
1×9 × 10kg
2x12 x 7.5kg

Upright row: aim 5x15
3×15 × 25kg
2x15 x 20kg

Lat raise: aim 3x 20/30
3×30 × 5kg

DB shoulder press: 3x50
3x50 x 12.5kg


Feeling f88kin great the past few days!!!! ????

I AM STARVING ALL THE TIME!!!
Slowly bumping kcals up... and man do I feel it!!! ??
I want to eat everything in my house!!!
Though of being lean keeping me on track tho!!!
 
Shaner091

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Legs power and strength:
Back logging a day - 16/4

Back BB squat: aim 3x6 RPE 8
3x6 x 100kg

Deadlifts: aim 3x6 RPE 8
3x6 x 100kg

Standing calf rasies: aim 4x8 RPE 8
1x12 x 105kg - messed up the rep range :/
3x8 x 112.5kg

Seated calf raises: aim 4x8 RPE 8
4x8 x 45kg

Leg press: 5x8 tempo 2:2:2:2
3x8 x 160kg
2x8 x 140kg

Side cable crunches: aim 4x15 paused set
1x15 x 50kg
4x15 x 40kg

Strength coming along nicely - feeling stronger and stronger everyday ???
 
Shaner091

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Chest and arms strength & power

Flat Bench: 4x6 RPE 8
1x6 x 70kg
3x6 x 65kg

Incline DB press: 3x6 RPE 8
1x6 x 65lbs
1x6 x 27.5kg
1x6 x 25kg

Weighted dips: 3x8 tempo 2:2:2:2
1x8 x 10kg
1x7 x 10kg
1x7 x 7.5kg

Tricep Rope Pushdowns:
4x8 tempo 2:2:2:2
2x8 x 43kg
2x8 x 40kg

Over DB tricep press:
3x8 tempo 2:2:2:2
3x8 x 25kg

Alt DB curls: 4x8 tempo 2:2:2:2
4x8 x 17.5kg

BB curls: 3x8 tempo 2:2:2:2
1x8 x 35kg
1x8 x 30kg
1x8 x 25kg

Few check in points as I'm almost a week in:

Mood:
???
No negative sides mood wise. No irritability or rage etc.
I'm a pretty upbeat and positive person anyway -any other cycles I've done my moods always been great ?

Strength: ????
Feeling really strong - excited for the next 4 weeks - think I'm really gonna enjoy this ???

Sides:
Hard to say. I'm dealing with a lot work wise. I'm exhausted all the time - except for when I train. Can't tell if it's lethargy or that I'm actually drained?? Trainings not been affected anyway,, I'm powering through and smashing those weights!!!

Composition:
Body fat dropping slightly and weight increasing the same -
recomp going well ☺
Getting larger up top and leaner in the middle - happy days!!!!

Overall: things looking great ???
 
BeastFitness

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Recomping is much easier than many people think as long as everything is in place!

Glad to see its going well dude! Your putting in the work so its no wonder its working haha
 
Shaner091

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Putting in the work is right my man!!! Loving every second of it too!!! ??? just gettin ready to leave work and head the gym now ?????

Just keep thinking -
the more I work,, the more it works
 
Shaner091

Shaner091

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Back and shoulder strength and power:

Barbell shoulder press: aim 4x8 RPE 8
1x6 x 50kg
1x8 x 45kg
2x8 x 40kg

Tbar row: aim 4x6 RPE 8
3x6 x 45kg
1x6 x 50kg - wanted to go heavier - was the right choice :p

DB lat raises: 4x6 RPE 8
4x6 x 10kg

Weighted pull ups: aim 4x6-8 tempo 2:2:2:2
1x7 x 7.5kg
1x6 x 5kg
1x6 bodyweight
1x5 bodyweight

BB Shrugs: 3x8 tempo 2:2:2:2
3x8 50kg - forearms gave out before traps - forearm pumps were naaaaaasty!!!

Wide grip pulldowns: aim 3x8 tempo 2:2:2:2
1x8 x 80kg
1x8 x 75kg
1x7 x 75kg

Cable Rear Delt fly: 3×8 tempo 2:2:2:2
3x8 x 10kg

Bench reverse crunches: aim 6×12
1x12 x 10kg
1x11 x 10kg
4x12 x 7.5kg
 
Shaner091

Shaner091

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So despite having to work until 11:30, pack the last of my things, cook food for the day, and shower (and actually make it to the bus on time) I managed to squeeze in a leg workout.
Now this wasn't a groundbreaking, record smashing session. But maaaaaan did I squeeze every last bit out of every last rep I could fit in!!
Certain things didn't make the cut - calf rasies being one but I focused on the big lifts and was happy leaving. I would have been p1ssy all day 2moro if I had missed it!! Plus now I get a well earned rest day 2moro and can enjoy my time with the girlfriend and really focus on my interviews :)

Lower Body
Auto Regulation & Cell Swelling:

Front squat: 3x12
3x12 x 55kg - better technique than last week - really hit the quads deep in every rep.

Romanian deadlift: 3x12
2x12 x 70kg
Back pumps just too f88kin much:( have 0rdered taurine so hopefully that will help!)

Extensions: 3x30
1x30 x 52.5kg
2x30 x 45kg
Thought my quads were going explode - these were performed so fast it was almost like one giant set of 90 reps ?

Lying hamstring curls:
1x30 x 52.5kg - my quads wer aching while curling and actually hurt more then the hamstrings.

Leg press close stance: 3x30
2x30 x 120kg
This was a lot heavier than last week - although I felt it deep, if I had the time I would have been able to finish out the final set at this weight too.
I'm planning on pushing the boundaries of my strength to find out what I can really do.
I have biiiiig goals and of I'm not pushing myself to be better every session, I'm wasting my time!!!

May or may not get a chance to log again 2moro. Have to see how busy I am. Everything still going great in here. Not really sure what a to expect results wise, and I'm trying not to get hung up on it either. I have a long - term goal in mind and intend to maintain this pace and training intensity for as long as possible (forever if I can ??????)
 
Shaner091

Shaner091

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Some motivation for anyone on their pre - summer freak out cut :p

I wish this was the case for me!! I'm starving all the time!!!!
 

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BeastFitness

BeastFitness

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Absolutely tearing it up man!

Consistent hard/smart work overtime adds up…keep at it! I know how hungry you are for it
 

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