A New Breed of Beast

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    Here's Monday's workout. I was a bit leery going into today as my abdominal/groin thing was hurting while I was working this weekend. I'm still waiting on my insurance card so that I can go to a sports med Dr. to get it checked out. The good thing is it didn't hurt at all while training today.

    BB Bench BO Row
    135x10 warm up / 135x9 warm up
    200x5 / 235x5
    205x5 / 235x5
    210x5 / 235x5
    Bench is improving well. Next week I'll start at 210 and move up to 220.

    BB Military Press BB Shrugs
    135x4 / 275x5
    135x4 / 275x5
    135x4 / 275x5
    Military Presses are an excellent full upper body movement. I even felt these in my spinal erectors.

    DB Laterals
    30x10
    30x10
    30x10
    I was short on time today, so I took very little rest between sets. Next week I'll go heavier, but if I'm not happy with the form I'll drop back down.

    1 Arm Cable Laterals (Had to use a different cable machine)
    30x10
    30x8
    30x8
    These were great. I kept the cable in front and on Thursday I'll do them with the cable behind.

    No time for cardio today. I'll make it up by walking my dog on Sunday as long as it isn't in the 90's with 85% humidity. She doesn't walk too far then. All in all I was really happy with today. My BO Rows might not progress as I thought. I don't want the form to get sloppy, that's why I didn't increase the weight today.

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    Today's workout was FREAKIN AWESOME. I was wondering how it would go considering I had to get a food service Hep A vaccination right before it, as well as my lingering abdominal/groin problem. Happily neither were a factor today. Today was also my first day back on Fenotest and Anagen after two weeks off. I'm going to be using six of each a day for about 8 weeks, then I'll take a break again.

    Squats Seated Calf Raises
    135x5 warm up
    185x5 warm up
    225x5 / 180x5
    235x5 / 180x5
    245x5 PR / 190x5
    Squats went great today. I noticed on my first set that I could feel a slight warmth in my left lower abdominals. I decided that the belt I was using must have been placing the extra pressure down there, so i ditched the belt. The with the next two sets came to realize that the belt was more of a mental safety net for me. Going up 15 pounds on my squats this week has me feeling very good. I need more squat strength so I can add some serious mass.

    SLDL Standing Calf Raise
    275x5 / 135x5
    275x5 / 135x5
    285x5 / 145x5

    CG Bench BB Curl
    190x5 PR / 115x5 PR
    190x4 / 115x5
    190x3 pause x1 / 115x5

    I decided to not do the ab work today to see if it make a difference in how i feel while working tomorrow night. Propably the only part of my body I can get away with working less is my abs anyway.

    Then I did 30 mins on the treadmill. with a speed of 4. I started at -3% incline and went up to 30. I stayed at 30 for 5 minutes, the dropped back down to -3. Once it hit -3, then it was immediately up to 30 for 5 minutes. I kept this up for the 30 minutes and my calves were on fire.
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    Quote Originally Posted by BillFinkbiner View Post
    Here's Monday's workout. I was a bit leery going into today as my abdominal/groin thing was hurting while I was working this weekend. I'm still waiting on my insurance card so that I can go to a sports med Dr. to get it checked out. The good thing is it didn't hurt at all while training today.

    BB Bench BO Row
    135x10 warm up / 135x9 warm up
    200x5 / 235x5
    205x5 / 235x5
    210x5 / 235x5
    Bench is improving well. Next week I'll start at 210 and move up to 220.

    BB Military Press BB Shrugs
    135x4 / 275x5
    135x4 / 275x5
    135x4 / 275x5
    Military Presses are an excellent full upper body movement. I even felt these in my spinal erectors.

    DB Laterals
    30x10
    30x10
    30x10
    I was short on time today, so I took very little rest between sets. Next week I'll go heavier, but if I'm not happy with the form I'll drop back down.

    1 Arm Cable Laterals (Had to use a different cable machine)
    30x10
    30x8
    30x8
    These were great. I kept the cable in front and on Thursday I'll do them with the cable behind.

    No time for cardio today. I'll make it up by walking my dog on Sunday as long as it isn't in the 90's with 85% humidity. She doesn't walk too far then. All in all I was really happy with today. My BO Rows might not progress as I thought. I don't want the form to get sloppy, that's why I didn't increase the weight today.
    I'm watching you....yeah buddy!
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    Quote Originally Posted by Scivation View Post
    I'm watching you....yeah buddy!
    That sound like Arnold talking to Lou before going onstage in Pumping Iron.

    I'm keeping an eye on you as well. Looks like we'll both be middleweights. SUPER SCIVATION SHREDDED middleweights. I've just got to pack some mass on these quads.
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    Quote Originally Posted by BillFinkbiner View Post
    That sound like Arnold talking to Lou before going onstage in Pumping Iron.

    I'm keeping an eye on you as well. Looks like we'll both be middleweights. SUPER SCIVATION SHREDDED middleweights. I've just got to pack some mass on these quads.

    I need to etch in these glutes!
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    Quote Originally Posted by Scivation View Post
    I need to etch in these glutes!
    It will happen. Derek's got me doing 2 days of HIIT during this Lean Mass Gains program, and even though I'm up 10 pounds from the contest I have better definition in my glutes and can feel the striations. I do the HIIT on a recumbant bike.
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    Quote Originally Posted by BillFinkbiner View Post
    It will happen. Derek's got me doing 2 days of HIIT during this Lean Mass Gains program, and even though I'm up 10 pounds from the contest I have better definition in my glutes and can feel the striations. I do the HIIT on a recumbant bike.
    Walking lunges are my ticket.

    I am already seeing a line across the middle! 15 weeks out!
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    It all just kepps getting better and better. The more we can learn and impliment in both diet and training, the better the physiques get. It's great to be surrounded by good people
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    Quote Originally Posted by BillFinkbiner View Post
    It all just kepps getting better and better. The more we can learn and impliment in both diet and training, the better the physiques get. It's great to be surrounded by good people
    Just wait until you crash at my place before the CLASH--Pillow FIGHT!
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    Quote Originally Posted by Scivation View Post
    Just wait until you crash at my place before the CLASH--Pillow FIGHT!
    Will that cout as last minut cardio?
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    Here's Thursday's workout:
    Incline DB Press Close Parallel Grip Lat Pulldown
    40x11 warmup / 120x10 warmup
    75x10 PR / 160x10
    75x8 / 170x10
    75x7 / 175x10
    I have to admit that I am not much of a fan of using DB's for my chest pressing, which is exactly why I should be doing them. I have some balancing issues and a hard time keeping the weight moving in the same line for all the reps. I ddid get a HUGE pump from this first group of alternating sets.

    DB Bench Press Medium Parallel Grip Low Rows
    75x8 PR / 190x10
    75x7 / 190x10
    75x7 / 190x10

    Seated DB Shoulder Press Seated DB Shrugs
    50x10 / 90x10
    50x10 / 90x10
    50x10 / 90x10
    The seated shrugs were awesome. I went for an extreme stretch and got a full contraction.

    DB Laterals
    30x10
    30x10
    30x10
    Form was perfect on these. I honestly felt them a bit more in my traps than delts, but there was no swinging, and my elbows were only slightly bent.

    1 Arm Cable Laterals (cable behind back)
    30x10
    30x10
    30x9.5
    Great burn and pump. I am now in extra hardcore love with VasoCharge(Xplode) along with this Lean Mass Diet. The pump was skin bursting and my vascularity was sick. A pump like that is really motivational. It lets me see where my physique will be once I add some more lean mass and causes me to push even harder.

    No cardio today, had to make my massage appointment. As good a reason as any right? It will be made up on Sunday when I take my dog for our usual hour walk.
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    So I weighed in this morning at 185.5. That is a huge increase from Sunday. I will do my official weekly weigh in then. I coud have just been holding a lot of water this morning.

    Here's today's workout. Hit it nice and hard. When I was done I was shocked at how little time it took.

    Hack Squat Standing Calf Raise
    sled(guess is 100lbs)x 10 / 45x10 warm up
    2 plates x10 / 45x10 warmup
    4 plates x7 / 135x10
    4 plates x10 / 135x10
    4 plates x10 / 135x10
    I didn't warm up quite enough hence the lower reps on the first working set.
    These definately felt good. I used a feet together stance. I felt it a lot in my hamstrings as well.

    Leg Press Leg Press Calf Extensions
    550x10 / 450x10
    550x10 / 450x10
    560x10 / 450x12
    Leg presses blasted my quads. I was able to more evenly distribute the work between both legs this week.

    Leg Extensions Leg Curls
    190x12 / 115x12
    190x12 / 115x12
    190x12 / 115x10

    Skull Crushers DB Curls
    65x10 / 35x10
    65x10 / 35x10
    65x10 / 35x10
    I was not happy with my form on DB curls last week, so this week I dropped down to 35 lbs and had great control and contractions. Speaking of form, when I do Skull Crushers, it's more like Jaw Crushers. I hang my head off the bench and lower the bar to my chin. I get more of a stretch this way.

    All in all a great day. I was pretty wiped by the time I got to arms. I finished up with 30 minutes on the treadmill. Nothing too intense, got some of the acid out of my legs and kept the sweat going.
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    Great job Bill..I've been doing skull crushers for a few weeks and I'm getting a great tri workout!! Next on to your tilapia
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    Here's this week's update.

    Last week's weight 180.5
    This week 183

    Last week's BF% 6.1
    This week 6.1%

    I think this week's BF reading might be a bit low, but I'll take it. Legs are looking better, and I'm definately getting thicker. But let's let the pics do the talking. I know I need a tan, and the posing isn't the best, but I just woke up.





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    A couple more

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    Derek's upper/lower split is already producing great results for me. I don't know if it's the extra rest, or the power days / higher rep day, but whatever it is it works. My delts are looking 100x's better than they did three week ago at my contest and this week my legs started to show more thickness. I already know that my body responds well to the Team Scivation Lean Mass Diet. Many people will be really happy once that book comes out.

    I was running late today, so I had to decrease my rest times a bit, but I had a killer session.

    BB Bench Press BB Bent Over Rows
    135x10 warmup / 135x10
    185x5 warmup
    210x5 / 235x5
    215x5 PR / 235x5
    220x4 PR / 235x5
    My bench strength is steadily improving. I workout alone, so I didn't go for the 5th rep on the 220. I'm pretty sure I could have gotten it, but I also have to watch out for this possible hernia. I'd rather not get 5 reps than have to go to the hospital. Next week I'll start at 215 and see how it goes from there.

    BB Military Press BB Shrugs
    135x4.5 / 275x5
    135x4 / 275x5
    135x3 / 275x5

    DB Lateral Raises (very short rest)
    30x10
    30x10
    30x10
    My from on these was nearly perfect and made for a great feel in both my traps and delts.

    1 Arm Cable Laterals
    40x10
    40x10
    40x10
    Excellent pump and burn. This is an awesome exercise. I don't feel it at all in my traps. It's all delts.

    Tomorrow is legs. I'm going for my squat goal. It's only 10 more pounds than I did last week.
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    I started thinking about today's workout right after yesterday's ended. Today was the day I was going to hit my squat goal for this Lean Mass Program. I woke up ready to go, ate my breakfast of 2 scoops chocolate Substance mixed with 1 cup oatmeal, 2 Tbls PB, and 2 Tbls raisins. Yummy!!!

    While training my one and only client and drinking my Xtend/VasoCharge I was a bit distracted thinking about my own workout. Maybe that's why I had her doing extra sets of ball squats today?

    I know that the fact that I have been squatting twice a week for the past two weeks is one of the MAJOR reasons that I am making such quick progress. Head over to Lando's thread and read his fellow WNBF Pro Cytrainers sig line, because it says it all.

    Today was the day to push some friggin weight and I went heavy (for me at least).

    Squats Seated Calf Raises
    135x10 warmup
    185x5 warm up
    240x5 / 180x5
    250x5 / 180x5
    255x5 PR / 180x5
    Well as you can see I got the 255x5 today. I have to admit that I took a healthy pause at the top of each rep to be sure I kept my form on the way down to the floor. The last couple of reps didn't have the best form on the way up. I used a bit too much back and my inner quads are definatley weak as my leg tried to come together. I also noticed during all of my working sets today that my left leg is dominant. I have to concentrate very hard to even distribute the load. Next week, I'll stay at the same pounds and do the with perfect form.

    SLDL Standing calf
    295x5PR / 180x5
    295x5 / 180x5
    295x5 / 180x5
    Again my left leg was dominant on SLDL's, but it was great to kick this one up to some more pounds. I had to really focus to keep my back flat.

    CG Bench BB Curls
    135x10 warm up / 65x10 warmup
    190x5 / 105x5
    190x5 / 105x5
    190x5 / 105x5
    I lightened up the BB Curls today, because I thought my form was way to sloppy last week.

    I took some Dialene4 and then did a round of mandatory poses. I think it's really important to pose while fatigued. Ed corney suggests posing after training on his website. It take the extra effort not to shake and gives an extra pump and isometric work for the muscles just used.

    Then I did 20 mins on the treadmill at various speeds and inclines. I did 2 different sessions at 30% incline for 2 mins each to torch my calves and hams.
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    Awesome gains Bill and you're staying LEAN!
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    Quote Originally Posted by Beast View Post
    Awesome gains Bill and you're staying LEAN!
    That's the plan you laid out, and it is WORKING!!!


    So far this week has been awesome. I feel great and my strength is steadily climbing. I think it's a combination of my body loving the extra calories that I have now on the Lean Mass Gains Program, and a months worht of supplimenting with Beta-Alanine. I'm also more motivated than ever. Seeing all the insane work that Marc, Va, Lando, Semper, and Rubicon have been putting in has lit a fire under my ass. These guys train like mad men and I want to belong in their assylum.

    Here's today's workout:

    DB Incline Close Parallel Grip Lat Pulldown
    40x12 warmup / 120x12 warmup
    80x10 PR / 170x10
    80x8 / 175x10
    80x8 / 180x10
    Both of these exrecises felt great. Next week I'm going for my goal on the Incline DB's of 85x10. I had good control today and kept a consitant line of motion. So next week I go for it.

    Hammer Strength Bench Press / Medium Parallel Grip Low Cable Row
    80x10 / 195x10
    80x10 / 195x10
    90x8 / 195x10
    I used the HammerStrenght today, because I have been having lots of problems getting the DB's in place to do the flat bench. I have also had great difficulty at the end of the set trying to put them down without just dropping them to the side and risking my shoulders, and damaging the DB's.
    HammerStrength felt strange at first, but I widened my grip anf found the rght motion. At his point, my upper body was SWOLLEN; very motivational.

    Seated DB Shoulder Press / Seated DB Shrugs
    55x9 / 90x10
    55x9 / 90x10
    55x9 / 90x10

    DB Lateral Raises
    30x10
    30x10
    30x10
    I used extremely short rest periods for these. I am hesitant to add weight, so I'll just crank up the intensity. It worked well today. My form was strict, and my delts were on fire.

    1 Arm Cable Laterals (cable behind back)
    40x10
    40x10
    40x10
    Again, short rests and a huge BURN. They felt great and my delts were CAPPED.

    Then I took my Dialene4 and 2000mg of Alcalean. I usually do 2000mg of Alcalean before and after my workout, but I noticed that Marc has been using it before weights and then before cardio, so I'm going to give it a shot. Soon I will be adding Yohimbe to the mix and give Marc's belly fat burner a run. I'm glad he shares all of his tricks, because I'm going to need them if we are in the same weightclass at the Clash. Luckily I'm prtettier though.

    Before cardion I did a round of mandatory poses. Lat spreads were difficult to do with my delts so inflated. I'm staying lean while adding size, so I'm very happy. But now that my delts are making my upper body appear wider I really have to work my legs hard so that they don't look to small in comparison.

    For Cardio I did 30 minutes on the treadmill. I used Semper's technique of going at a slower speed and concentrating on getting an intense glute/ham contraction with each elongated stride. Let me tell you it burns. I also used this protocol for my calves by using the highest incline and focusing on a full stretch and squeeze. It burns for the calves as well.

    Tomorrow I will crush some legs. Gotta make them GROW!!!
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    Yesterday was legs. Anytime my mind would start to say no, or it's okay to just get a few reps, I gave myself a mental slap and hit it that muc harder. Basically I was a bit tired today, but that's no excuse. What it is, is a challenge to dig deep into the core of one's being and keep pushing some damn weight. If not, then why do it any way. I managed to get in a great leg day that I am already sore from.

    Feet Together Hack Squats / Standing Calf Raises
    sledx10 warmup
    1 platex10 warm up
    2 platesx10 warm up
    3 platesx10 warm up
    4 platesx10 / 135x10
    4 platesx10 / 135x10
    4 platesx10 / 135x10
    On my last set of hacks my right knee started to hurt, so I stopped put my feet forward, and it still hurt. my friend Nathan was training arms across from me and suggested I point my toes out and BAM 10 reps pain free and better than any other set. Amazing what a small adjustment can do.

    Leg Press Leg Press Calf Raise
    655x10 / 530x10
    655x10 / 530x10
    655x10 / 530x10

    Today was a huge jump in pounds, but here is the funny reason why. I didn't pay attention to how much weight was on the machine when I told the guy before me to leave it and I'd rack it after I was done. I had been doing 4 100 pound plates with 2 45's and the machine weight of 50 pounds. He had 6 45's on there as well as the rest. I only pulled off 2 and added 25 pounds. I get into position and released the safety handles. I when I started pushing the first rep it felt heavy, but I only though I hed my usual pounds on there. That's when I thought I was just tired, so I was like don't be a ***** and push the damn weight and I did. Right before the second set I looked at the plates and knew why it felt heavy. There was almost 100 pounds more than what I did last week. I said screw it if I did it for the first set then that was going to be what I used for the rest of the day. I dug in and kept cranking out the reps. I now know how much I was underestimating my strength and short changing myself for the last 2 weeks.

    Leg Extensions Leg Curls
    180x12 / 110x12
    180x12 / 110x12
    180x12 / 110x9
    My leg curl strength needs improvement

    Skull Crushers DB Curls
    55x10 / 35x10
    55x10 / 35x10
    55x10 / 35x10

    Then I took 3 Dialene 4 and 4 Alcalean did a round of mandatory poses, followed by 20 mins on the treadmill using Semper's long stride glute contraction technique
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    Here's this week's stats update.

    Last week's weight 183
    This week 186

    Last week's BF% 6.1
    This week 6.7

    This week I tried Layne's technique of spacing my meals out to about 4 hours apart and drinking BCAA's, Xtend of course, between meals to maximize protein synthesis. As you can see from above, so far so good.



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    Here's Monday's workout. It's a little late, but being the only sigle guy on the team I gotta try and have a life before I go into precontest again.

    It was a killer workout. I'm getting stronger every week.

    BB Bench BB BO Row
    135x10 warm up / 135x10 warmup
    185x5 warmup
    220x5 / 235x5
    225x5 PR / 235x5
    225x3 / 235x5
    I hit my goal weight for bench and damn did it feel good to finally break that barrier. I think all the extra emphasis on developing my delts has helped give me a better base for benching.

    BB Military BB Shrugs
    135x5 PR / 285x5
    135x5 / 285x5
    135x4 / 285x5

    DB Laterals
    30x10
    30x10
    30x10

    1 Arm Cable Laterals
    30x10
    30x8
    30x8

    For both types of laterals I used extemely short rests. noting longer than 30 seconds and pobably closer to 20.

    I know the bench numbers still seem low to most people, but I am not built to bench. However, I have got pretty good pectoral development. Now that I can push some more weight. They should really take off. I can't wait to see how this effects my Incline BB Presses which were the staple of my chest routine.
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    Squats Seated Calf Raises
    135x5 warm up
    205x5 warm up
    225x5 warm up
    245x5 / 180x5
    255x5 / 180x5
    260x4 PR / 180x5
    The 260 was a definate challenge. On the 4th rep my back buckled a bit and I had to use a lot of back to get to the top of the squat. I'm still happy with 4, but I'll be much happier next week when I get 5.

    SLDL Standing Calf Raise
    295x5 / 180x5
    295x5 / 180x5
    300x5 / 180x5
    SLDL's were freakin fantastic today. Nice and slow and controlled.

    CG Bench BB Curls
    195x5 / 105x5
    200x5 PR / 105x5
    200x4 / 105x5
    Thank goodness for the lower pegs on the bench. On the last set I had some trouble with the 4th rep, but decided to go for the 5th. I got it about 3/4 up and that was it. I train alone, so I just eased it down and back onto the lower pegs. No worries, I'll get it next week.

    My form on the BB Curls was the best it's ever been today. Squeeze and stretch. I'm finally getting used to doing these with an olympic bar.
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    Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out You guys both look good! And your pup is adorable, makes me miss my pitties.
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    Quote Originally Posted by crader View Post
    Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out You guys both look good! And your pup is adorable, makes me miss my pitties.
    Thanks, Christine. Hopefully your business trip went well. I've gotta get a lot more mass on my legs to take Marc out though. No worries on the back. Once I start to diet again it will probably be the first area to get shredded. For my last comp it was my best body part.

    And yeah, I love my baby girl. She's out there going "get these pictures done so that we can go for a WALK"

    Here's Thursday's workout.

    Incline DB Press Close Parallel grip Lat Pulldown
    45x10 warmup / 120x10 Warmup
    85x8 PR / 180x10
    85x6 / 180x10
    75x9 / 180x10
    I went heavier than ever for the first set of inclines. I wanted 10 and will go for it again next week. The 6 reps on the second set is still in my rep range for today, but I wanted to rep out more, so I dropped the pounds on the final set. I had a DEEP pump in my chest after the fisrt set.

    Hammer Strength Bench Press Medium Parallel Grip Low Row
    90x10 / 195x10
    90x8 / 195x10
    90x8 / 195x10

    Seated DB Shoulder Press Seated DB Shrug
    50x10 / 90x10
    50x10 / 90x10
    50x10 / 90x10
    The Seated Shrugs felt great. Extreme stretch and nice slow reps. Felt them from the base of my skull to between my shoulders.

    DB Lateral Raises
    30x10
    30x10
    30x10
    Very short rest between sets. Huge pump.

    1 Arm Cable Laterals (behind back)
    40x10
    40x10
    40x10
    These BURNED. Felt Feakin' great. My delts are responded very well to this program. They have totally changed in shape.
  27. Board Sponsor
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    Quote Originally Posted by crader View Post
    Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out You guys both look good! And your pup is adorable, makes me miss my pitties.
    As long as someone from the team wins, I don't care. :bb3:
  28. Registered User
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    Quote Originally Posted by Scivation View Post
    As long as someone from the team wins, I don't care. :bb3:
    I fully agree, but knowing for the first time some of the people I'm going to be onstage with provides extra motivation. Like I always say, the first and main competition is with myself. Although it will be awesome to have Team members in callouts and together on the podium. Team Scivation for the sweep!!!
  29. Never enough
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    just no tender moments onstage after a win ok?
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
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    Quote Originally Posted by EasyEJL View Post
    just no tender moments onstage after a win ok?

    Aww Shucks
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