8 Week Video Prep Log

[Beast]

7/2/2007: Update on how things have been going

My lower back is slowly getting better and better. While it is not 100%, it is close. I can do full deadlifts and squats again, which I am very happy about. Now I have to work on regaining my strength on these lifts as these WERE my two strongest lifts (they are currently at HALF of what they used be to). I currently weigh 195.5 lbs. Up until this point I have been eating 100% clean during the week and then have a bad meal or two on the weekend (Family gatherings, going out of town, etc.) It is now time to buckle down and Git?er?dun! I have 8 weeks to prep for the Scivation video.

Daily Diet
I now go to the gym first thing in the morning. Previously my wife and I have been going to the gym in the afternoon/evening after she got off of work, but this was hard because (1) she was tired and (2) it was hard to stay on schedule. I wake up at 5 A.M. and am at the gym no later than 5:30 A.M. Before heading out to the gym I drink:
-1 Serving VasoXplode
-1 Serving Primal EAA
-2 Scoops Xtend
During my workout I sip on:
-1 Serving Primal EAA
-6 Scoops Xtend

Meal 1 is eaten when I get home from the gym and contains:
-3/4 Cups Oatmeal or 3 Pieces of Ezekiel Bread (Cooked as French Toast with Walden Farms Calorie Free Syrup)
-1.5 Scoops Substance WPI
-1 Cup Milk
-2 TBSP Peanut Butter

Meals 2-5 contain:
-6 oz. Lean Meat (Chicken, Beef, Fish)
-1 Cup Vegetables
-1/2 Piece of Fruit (Grapefruit, Banana, Orange)
-10 Almonds or 1 TBSP Peanut Butter

Meal 6 (I usually don?t feel like eating at this point so I just drink a shake)
-2 Scoops Substance WPI
-10 Almonds or 1 TBSP Peanut Butter

Supplements
-VasoXplode
-Xtend
-Primal EAA
-Elastamine
-Cissus
-Fish Oil
-Insopro-R (with meal 1)

Now for some terrible lighting pics that I took myself. I will try to get some pics outside this weekend, but for now these will do.

 

[Scivation]

Someone deserves a BIG, LOUD...

YEAH BUDDY!


:donut:

 

[Beast]

Day 1- 7/2/2007
Well looks like this week’s workout schedule is going to be thrown off already My wife and I did legs on Saturday, which we have not worked in 3 weeks. Needless to say both of us can barely walk today! We decided it would be best to rest today and go to the gym tomorrow which is supposed to be an off day.

I decided to do 30 minutes of light walking on my treadmill while sipping some Primal EAA + Xtend for some active recovery, which should help alleviate my DOMS.

This is the spreadsheet I will use to track my progress:

Here is my current workout:

I did a test run of this workout last week and really liked it. I am only working my legs once a week because if I do more than that my legs get too big and I am doing a lot of the step-mill. As you can see, my setup is a low volume, high frequency program. My main goal (besides fat loss) is to gain strength, specifically in my deadlift and squats. I feel this program will allow me to do that

I do 20 minutes of cardio before every workout. Mon, Wed, and Fri I do 10 minutes on the step-mill and then 10 minutes on the Elliptical. On Sun (leg day) I do 20 minutes on the treadmill.

Following my cardio I stretch on this machine which has 8 different stretches:

Following stretching I do a ab/lower back strengthening curcuit consisting of:
Roman Chair Sit-Ups
Back Extensions
Reverse Leg Lifts
Leg Raises
Lying Leg Twists
I did this before my last leg workout and had ZERO lower back pain or tightness.

Cardio + Stretching + Ab/Lower Back work takes about 35 minutes. Weights take about an hour.

If anyone has any questions on anything feel free to ask.

 

[Beast]

7/3/2007

Today's Workout
Cardio
5 minutes Step-Mill (legs are still SUPER sore)
15 minutes Elliptical

Stretching
15 minutes stretching/core warm-up/rotator cuff work

Weights
Bench Press Alternated with Bent Over Row
275 X 6/275 X 4
275 X 5/275 X 4
275 X 4/275 X 4

Military Press Alternated with BB Shrug
195 X 3/335 X 4
195 X 3/335 4
195 X 3/335 X 4

Close Grip Bench Alternated with BB Curl
235 X 4/115 X 6
235 X 4/115 X 6
235 X 4/115 X 6

Nice workout today. My goals by the workout video are:
Bench Press = 315 X 3
Bent Over Row = 315 X 3
Military Press = 225 X 3
BB Shrug = 405 X 6
CG Bench = 275 X 3
Barbell Curl 135 X 6 (with perfect form)
I should be able to get to this strength level as I have been there in the past.

 

[xjsynx]

Subscribed

 

[BillFinkbiner]

7/3/2007

Nice workout today. My goals by the workout video are:
Bench Press = 315 X 3
Bent Over Row = 315 X 3
Military Press = 225 X 3
BB Shrug = 405 X 6
CG Bench = 275 X 3
Barbell Curl 135 X 6 (with perfect form)
I should be able to get to this strength level as I have been there in the past.

You're definately having an effect on me, just as I was leaving the gym today, for the first time ever, I started to think of some strength goals for my Lean Mass program.

 

[Beast]

7/4/2007
Today’s Workout

Cardio
5 minutes Step-Mill (legs are still SUPER sore)
15 minutes Elliptical

Stretching
10 minutes stretching/core warm-up

Weights
Deadlift 365 X 3, 3, 3
No pain or anything during deadlifts, which makes me very happy. I didn’t want to push myself too hard and aggravate my back, so I stopped after 3 reps on each set. My goal right now is to get up to 405 lbs for 3 sets of 3 reps.

Pull-Ups alternated with Dips
14/14
12/12
10/10

Power Clean alternated with Wide Grip Upright Row
135 X 6/135 X 6
135 X 6/135 X 6
135 X 6/135 X 6

1-Arm Cable Hammer Curl
70 X 6
60 X 8
50 X 10
I was BEAT by the time I was supposed to do cable curls and pressdowns. This is most likely due to having to do Monday’s workout yesterday and not having a rest day in between workouts.

Tomorrow is an off day, so I will be resting up for Friday’s workout.

 

[Beast]

7/6/2006

Today's Workout
Cardio
5 minutes Step-Mill
15 minutes Elliptical

Stretching
15 minutes stretching/core warm-up

Weights
Incline DB Press alternated with Hammer Strength Row
100 X 6/360 X 6
100 X 6/360 X 6
80 X 10/270 X 10

DB Flies alternated with Hammer Strength Pulldown
40 X 10/360 X 6
40 X 10/360 X 6
40 X 10/270 X 10

DB Side Lateral
40 X 10, 8, 6

DB Curl
40 X 10, 8, 6

DB Kickback
30 X 10, 8, 6

I'm already seeing a visible difference in the mirror which is very motivating

 

[Scivation]

7/6/2006

Today's Workout
Cardio
5 minutes Step-Mill
15 minutes Elliptical

Stretching
15 minutes stretching/core warm-up

Weights
Incline DB Press alternated with Hammer Strength Row
100 X 6/360 X 6
100 X 6/360 X 6
80 X 10/270 X 10

DB Flies alternated with Hammer Strength Pulldown
40 X 10/360 X 6
40 X 10/360 X 6
40 X 10/270 X 10

DB Side Lateral
40 X 10, 8, 6

DB Curl
40 X 10, 8, 6

DB Kickback
30 X 10, 8, 6

I'm already seeing a visible difference in the mirror which is very motivating

He's bringing sex back!

Oops, too late. I already did.

 

[BillFinkbiner]

He's bringing sex back!

Oops, too late. I already did.

I though I had the sexy back.

 

[endless]

I may have missed it but what is the Scivation video going to be about?

 

[Scivation]

I may have missed it but what is the Scivation video going to be about?

Our training and diet theories featuring Layne, Derek and yours truly.

 

[Beast]

7/7/07

Cardio = 20 minutes on Treadmill

Stretching and Core Work

Weights
Squats
365 X 3, 3
315 X 6
I did something to my upper back when doing squats. It felt really tight like I strained something. I'm going to ice it this weekend and hope for the best. I was spent after squats.

Seated Calf Rasies
180 X 6, 6, 6

SLD
155 X 6
175 X 6
195 X 6
I am slowly increasing the weight I use on these to make sure my back can handle the load. No issues today!

 

[Beast]

Update...

I injured my chest/delt last Monday. I was out of town on business Tues-Thurs and did train my legs and arms. On Friday I did some LIGHT upper body workout. I took the weekend off of training as my body needed some rest. My shoulder doesn't feel tight anymore so we will see what happens today at the gym.

 

[Beast]

7/16/2007- 6 Weeks Out
I weighed in at 193.5 lbs yesterday, so I am down another pound as well as 0.5% body fat. I am averaging a lost of 1 pound and 0.5% body fat a week, which is perfect.

After injuring my chest/delt last Monday I realized that I need to take a break from lifting heavy. I have primarily been lifting in the 3-6 rep range for quite some time and I feel that I need to take a break from lifting heavy. From now until the video I will be lifting in the 6-10 rep range. I will also only be hitting each muscle once a week. Again, I have been hitting each muscle twice a week for a long time, so I am taking a break from that as well.

My new workout split is:
Monday = Chest/Delts
Wednesday = Back/Traps
Friday = Arms
Sunday = Legs

I am tweaking my diet a little as well. My new diet is:
Meal 1 is eaten when I get home from the gym and contains:
-3/4 Cups Oatmeal or 3 Pieces of Ezekiel Bread (Cooked as French Toast with Walden Farms Calorie Free Syrup)
-1.5 Scoops Substance WPI
-1 Cup Milk
-2 TBSP Peanut Butter

Meals 2-5 contain:
-6 oz. Lean Meat (Chicken, Beef, Fish)
-1-2 Cups Vegetables
-10 Almonds or 1 TBSP Peanut Butter

Meal 6 (I usually don't feel like eating at this point so I just drink a shake)
-2 Scoops Ultra Peptide
-10 Almonds

Supplements are the same:
-VasoXplode
-Xtend
-Primal EAA
-Elastamine
-Cissus
-Fish Oil
-Insopro-R (with meal 1)

 

[Beast]

7-16-2007

Chest/Delts Workout
Chest
Incline Barbell Press 225 X 6; 205 X 8; 185 X 10
Low Incline DB Press 100 X 4; 75 X 6; 65 X 8
Dips BW X 10, 10, 10
Cable Flies 70 X 8, 8, 8

Delts
DB Shoulder Press 75 X 4; 65 X 7; 55 X 10
DB Side Lateral 40 X 6; 35 X 8; 40 X 10
1-Arm Cable Lateral 30 X 8, 8, 8

Workout Thoughts
It’s been a while since I have done a high volume routine that hits each muscle almost once a week, but I liked it! My chest felt pretty good. It felt a little tight on dips, but no issues. The pump in my chest was crazy! As I said, I have not done a high volume routine in a while, so this is a welcome change. By the time I got to delts my arms felt like noodles, but I still performed well.

 

[Beast]

7/17/2007

Nothing crazy today, just 30 minutes on the treadmill with an incline then some stretching.

7/18/2007

I woke up this morning with some pain in my lower back. After doing my cardio and stretching at the gym it appears to pain is due to tight hamstrings, I guess I didn't stretch them good enough after cardio yesterday. I had planned on doing deadlifts and bent over rows today, but I am not going to be able to? Right now things are starting to get discouraging. I finally thought my lower back was good to go and now it is hurting again. I know stretching is the key so I just have to keep doing it! I plan on stretching on the stretch machine both before and after my workouts from now on.

Today's Workout

Cardio = 5 minutes on Stairmaster then 15 minutes on Elliptical.

Stretching then core work.

Weights
Pulls Up
BW X 15, 10, 8

Free Motion Pulldowns
100 X 10; 110 X 10; 120 X 10, 10

Free Motion Rows
100 X 10; 110 X 10; 120 X 10, 10

Free Motion Shrugs
100 X 10; 110 X 10; 120 X 10, 10

Free Motion Rear Laterals
30 X 10, 10, 8, 8

My plan of attack is to stretch twice a day: pre/post workout and in the evening on workout days and post cardio and in the evening on off days.

 

[Beast]

7/19/2007

I woke up and downed some Primal EAA + Primal N2O (see my Getting Primal article) and got dressed to do some cardio. I decided to try walking backwards on the treadmill because my hamstrings and glute are tight and I figured this would be a good way to increase blood flow to those areas and loosen them up. I did 30 minutes (while sipping on 4 scoops of Xtend) of this and then STRETCHED! Right now my lower back feels much better than yesterday. I may have found something that will help my lower back out!

 

[Beast]

7/23/2007 Workouts

Cardio- 10 Minutes (Had to cut it short to make Chrio appointment)

Weights
Incline DB Press
100 X 6
80 X 10; 10

Bench Press
225 X 6; 205 X 6; 185 X 8 (LITTLE REST in between sets)

Dips
BW X 10, 10, 10

Free Motion Flies
70 X 10, 10, 10

I will do some cardio this afternoon to make up for the lack of cardio this morning. I am hoping that I will feel a difference in my back and I can start lifting pain free again. I also plan on stretching my hamstring 3X a day as that is one of the things causing my back pain.

I went to the Chiropractor this morning. My pelvis was out of whack, basically it was tilted to one side, which was putting pressure against the nerves, and inwardly rotated, which was putting pressure against my sciatic nerve. He adjusted that and also a few spots on my back. We will see what happens.

 

[Beast]

Been a while since I updated this:

Updated Pics- 4.5 Weeks Out

Today's Workout

Cardio = 10 minutes on Treadmill

Weights = ARMS

Barbell Curl Alternated With CG Bench
95 X 10/225 X 10
95 X 8/225 X 8
95 X 6/225 X 6

DB Curl/Skull Crusher*
45 X 10/85 X 10
45 X 8/85 X 8
45 X 6/85 X 6
*Just started doing these again due to an elbow strain.

Cable Curl/Cable Pressdown
150 X 10/150 X 10
150 X 8/150 X 8
150 X 6/150 X 6

Forearm BB Curl
155 X 10, 10, 10, 10

Hammer Strength Grip
155 X 8, 7, 6

 

[Beast]

I weighed in at 190 lbs Sunday morning, which is down 2 lbs from last week. I have been losing some steady weight these last couple of weeks, but it doesn't look like I'm losing any muscle. That being said, my wife and I took her parents out to dinner for their Anniversary and I had me a good ol' cheat meal After losing 2 lbs last week I'm not worried. The extra calories will do my body good since I am not doing any large carb refeeds during the week.

I will be working on Mon-Fri from now on and taking the weekends off.

Mon = 20 minutes cardio + Back/Traps AM then 30 minutes on treadmill PM (LOW-INTENSITY)
Tues = 20 minutes cardio + Chest/Rear Delts then 30 minutes on treadmill PM (LOW-INTENSITY)
Wed = 20 minutes cardio + Quads/Hams then 30 minutes on treadmill PM (LOW-INTENSITY)
Thurs = 20 minutes cardio + Delts/Calve then 30 minutes on treadmill PM (LOW-INTENSITY)
Fri = 20 minutes cardio + Arms then 30 minutes on treadmill PM (LOW-INTENSITY)

I do my PM cardio around 3 PM. I really like walking on the treadmill in the afternoon because I have been sitting all day working and it feels good to move. I stretch after both the AM and PM workouts.

Monday 7/30/2007

Cardio = 20 minutes on Elliptical

Weights = Back
Bent Over Row
225 X 6, 6, 6

Pull-up
25 X 6; 35 X 6; 45 X 6

Hammer Row
270 X 10, 8

Hammer Pulldown
270 X 10, 8

Seated Cable Row
100 X 20 (too light)

Lat Pulldown
100 X 15 with 5 partials

BB Shrugs
315 X 6, 6, 6

Then I stretched after weights.

Great workout today! My back felt tight and full.

 

[Beast]

7/31/2007

Cardio = 20 minutes on Elliptical

Weights = Chest/Rear Delts

Incline DB Press
100 X 6, 6, 6, 5, 4, 3

Bench Press
225 X 6; 185 X 10, 9; 135 X 12

Cable Crossover
50 X 15 (Low), 50 X 15 (High)

Rear Delt Cable Lateral
30 X 10, 10, 10

Weighted chest stretches followed by whole body stretches.

Scheduled cardio for 3 PM = 30 minutes speed bag


8/1/2007

Leg Day

Cardio = 10 minutes on treadmill pre weights and 10 minutes on elliptical post weights

Weights
Squat 315 X 3, 3, 3
NO LOWER BACK PAIN/TIGHTNESS AT ALL! My back felt like new again. I could have squeezed out a couple more reps on each set but I am playing it smart right now.

Front Squat
135 X 12, 10
I did these from ATG to about a 3/4 the way up ROM, never locking my knees out... these burned!

Leg Extension
100 X 20!!!

SLD
185 X 6, 6, 6
Again, could have gone heavier but am playing it safe.

Lying Leg Curl
100 X 12, 10

Seated Leg Curl
105 X 20!!!

 

[Beast]

8/2/2007

Delts+Calves

DB Shoulder Press
80 X 6; 85 X 6; 90 X 6

DB Side Lateral
30 X 12; 35 X 10

1-Arm Cable Lateral
20 X 20

Seated Calf Raise
180 X 4, 4, 4

Smith Machine Calf Raise
270 X 12, 8

Standing Calf Raise
120 X 30

 

[Beast]

8/3/2007

Cardio, nothing new, 20 minutes on the Elliptical

Weights = Arms!

Barbell Curls alternated with CG Bench
115 X 6/225 X 6
135 X 3/245 X 6
135 X 3/255 X 3
135 X 3/255 X 3

DB Curls alternated with Lying Tricep Extensions a.k.a Skull Crushers
45 X 10/85 X 12
45 X 8/85 X 12
45 X 8/85 X 10

Cable Curls alternated with Tricep Pressdown
150 X 15/150 X 15
150 X 12/150 X 12

BB Forearm Curl
185 X 6, 6, 6

Hammer Stength Gripper
140 X 10, 10

 

[Beast]

8/6/2007

Cardio = 20 minutes on Elliptical

Core Warm-Up: Roman Crunches, Reverse Leg Lifts, Lying Leg Raises, Hyperextensions, Hanging Knee Lifts, Torso Twists. I did 2 sets of each 10-12 reps with LITTLE rest in between exercises.

Weights = Back + Traps
Bent Over Row 225 X 6, 6, 6

Pull-up 45 X 6, 5, 4

Hammer Row
270 X 12, 8

Hammer Pulldown
270 X 12, 8

Seated Cable Row
120 X 20

Lat Pulldown
112.5 X 15

BB Shrug
315 X 6 (front), 6 (behind back)
225 X 12 (front), 12 (behind back)

Scheduled for 3 PM = 30 minutes on Treadmill

 

[macedaddy]

a bit late, but looking good, derek!

are you still doing the cardio BEFORE the weights? you always told me after. Is there a reason for before or is it a case of as long as you do it...........

 

[Beast]

a bit late, but looking good, derek!

are you still doing the cardio BEFORE the weights? you always told me after. Is there a reason for before or is it a case of as long as you do it...........

Yo J!

I started doing cardio pre-workout due to my back injury. It helps warm/loosen my back up, which makes trainer easier. After going to the chiro my back is doing much better now.

 

[Beast]

A couple pics my wife snapped last night. Bad lighting + flash but they turned out decent

 

[bolt10]

lookin good beast...hope ur back stays good as u keep gettin closer

 

[Beast]

lookin good beast...hope ur back stays good as u keep gettin closer

Thanks! So do I :woohoo:

 

[Beast]

8/7/2007

Cardio = 20 minutes on Elliptical

Weights = Chest

Incline DB Press
105 X 6, 5, 4, 3, 3, 3
My chest was TOASTED after these!

Bench Press
185 X 8, 8
***I usually could get 225 for 8 here but my chest for spent from the incline presses

Dips
45 X 8, 8

Cable Crossover
Low- 50 X 15, High- 50 X 15

Then I did some STRETCHING!

Schedule: 3 PM- 30 minutes on Treadmill

Meal of the Day- Hot'n'Sweet Chicken'n'Veggies (Sze-Chuan sauce <1 Carb+ splenda)

 

[Distilled Water]

Looking good bro.

I got a question, I was reading threw your thread and I dont think it was covered. I appologize if it was. Why do you train in the morning on an empty stomach? Looks like its working for you as you havent appeared to lose much muscle.

I dont like training on a full stomach and when dieting i'd like to get it done in the morning instead of later on when im dragging.

Keep up the good work.

 

[Beast]

Looking good bro.

I got a question, I was reading threw your thread and I dont think it was covered. I appologize if it was. Why do you train in the morning on an empty stomach? Looks like its working for you as you havent appeared to lose much muscle.

I dont like training on a full stomach and when dieting i'd like to get it done in the morning instead of later on when im dragging.

Keep up the good work.

I am currently working out with my wife before you goes to work, so working out on an empty stomach is the only way. Though it is not really an empty stomach as I take Primal EAA/Xtend. When I start bulking I plan to add in Primaforce Carbslam as well.

 

[Distilled Water]

Do you think it has helped you lean out more persay since your training the way you are, food wise?

 

[Beast]

Do you think it has helped you lean out more persay since your training the way you are, food wise?

Not really. At the end of the day I don't think it matter much when you train so long as you train. :clean:

 

[Distilled Water]

LOL, alright fair enough. Your results work for me

 

[Beast]

8/8/07 Workout

Cardio = 20 minutes Elliptical

Core Work

Weights = Legs

Squats 315 X 6, 6, 6
I was planning on going for 4 or 5 reps, but I had no lower back issues and felt strong so I went for 6. My main goal right now is to get back up to 405 lbs.

Leg Press 360 X 12, 12

Leg Extension 100 X 20

SLD 185 X 6, 6, 6

1-Leg Standing Leg Curl 50 X 8, 8

Lying Leg Curls 100 X 20


8/9/2007 Workout

Cardio = 20 minutes Elliptical

Core Work

Weights = Delts + Calves

DB Shoulder Press 95 X 5, 4, 3

DB Side Lateral 35 X 12, 10, 8

Cable Lateral 30 X 20

Seated Calf Raise 190 X 4, 4, 4

Donkey Calf Raise
210 X 10, 10, 10

Seated Calf Press
100 X 30, 30

3 PM Cardio = 30 minutes on treadmill

 

[Beast]

8/10/2007 Workout

Cardio = 20 minutes on Elliptical

Core Warm-up

Weights = ARMS!

Close Grip Bench alternated with BB Curl
245 X 6; 255 X 4, 3
135 X 6, 5 ,4

Skull Crusher alternated with DB Curl
95 X 8, 8, 8
50 X 8, 8, 8

Tricep Pressdown alternated with Cable Curl
150 X 15, 15
150 X 15, 12

BB Forearm Curl
185 X 8, 6

Hammer Strength Gripper
160 X 8, 6

No cardio this afternoon, my legs need a break!

 

[Beast]

8/13/2007 Workouts

Cardio = 5 minutes on Stepmill and 25 minutes on Elliptical.

Weights = Back + Traps

Bent Over Row
225 X 6, 6, 6

Pull-Up
45 X 6, 6, 6

Hammer Row
270 X 8, 8

Hammer Pulldown
270 X 8, 8

Seated Cable Row
120 X 20

Lat Pulldown
120 X 17



3 PM Cardio = 30 minutes on Treadmill


I am currently 2 weeks away from the Scivation Video. During these next 2 weeks my diet will be 100% spot on!!!

2 Weeks Out Plan of Attack
I will be doing 30 minutes of cardio pre-weights Mon-Fri (5-7 AM) and will do a 30-minute session of cardio at 3 PM. I will do 1 session of cardio Saturday and take Sunday completely off of exercise.

Daily Diet

Pre-workout
-2 Scoops VasoCharge
-1 Scoop Primal EAA
-2 Scoops Xtend

During Workout
-1 Scoop Primal EAA
-4 Scoops Xtend

Meal 1 (Post Workout)
-1 Cup Oatmeal
-1 Cup Skim Milk
-1.5 Scoops Whey Protein
-2 TBSP Peanut Butter
- 1 Insopro-R, 1 Cinnulin, 1 Pro-liver, 1 AlcaLean

Meals 2-3
-6 oz. Chicken or Fish
-2 Cups (total) Brocolli + Mushrooms
-10 Almonds or 1 TBSP Peanut Butter

Pre-Cardio
-2 Scoops VasoCharge
-1 Scoop Primal EAA
-1 Yohimbine + Lean Green

(Cardio = 30 minutes on treadmill)

During Cardio
-4 Scoops Xtend

Meals 4-5
-6 oz. Chicken or Fish
-2 Cups (total) Brocolli + Mushrooms
-10 Almonds or 1 TBSP Peanut Butter

Meal 6
-2 Scoops Ultra Peptide
-1 TBSP Peanut Butter
-1 Scoop Nitrocharge
-5 grams Glutaform
-2 grams Taurine
-3 ZMA
- 1 Insopro-R, 1 Pro-liver, 1 AlcaLean

 

[macedaddy]

thats pretty hardcore, derek.....

what are you weighing now?

 

[Beast]

I currently weigh 190 lbs. I should be somewhere between 185-190 lbs for the video.

 

[Beast]

8/14/2007 Workout

Cardio = 5 minutes Stair-mill + 25 minutes Elliptical

Weights = Chest

Incline DB Press
110 X 6, 5, 4, 3

Bench Press
185 X 12, 10

Dips
45 X 10; BW X 12

Cable Crossovers
50 X 20, 15, 12

Then I did a lot of stretching.

Scheduled for 3 PM = 30 minutes on Treadmill.

 

[Distilled Water]

You gonna post any pictures beast?

Also after seeing your progress and what not, I think Im guna take your approach when leaning out this winter/spring. I thought i'd lose too much muscle, but you seem to be doing alright :thumbsup:

 

[Beast]

You gonna post any pictures beast?

Also after seeing your progress and what not, I think Im guna take your approach when leaning out this winter/spring. I thought i'd lose too much muscle, but you seem to be doing alright :thumbsup:

These are from a couple days ago:

 

[Beast]

8-16-2007 Workout

Cardio = No cardio this morning. Got up late so I didn't have time for it.

Weights = Delts + Calves

DB Shoulder Press
100 X 3, 3, 3
It took more energy to kick the DBs up and complete the first rep then the 2nd 2 reps

DB Side Lateral
40 X 10, 10, 10

1-Arm Cable Lateral
30 X 20, 15

Seated Calf Raise
200 X 5, 4, 3

Donkey Calf Raise
225 X 10, 10, 10

Seated Calf Press
250 X 20, 20


Evening Cardio = 30 minutes on treadmill.

I am worn out today! After my evening cardio I had a shake with some carbs in it:
1.5 Scoops Whey
1 Cup Skim Milk
1/2 Banana
1 TBSP PB

Definitely needed a little extra calories

 

[Distilled Water]

Lookin good.

In the 2nd picture you look like a killer kinda, but a shredded killer at that

 

[Beast]

8/17/2007 Workout

Cardio = 20 minutes on Treadmill

Weights = Arms

CG Bench/BB Curl
255 X 4/135 X 4
255 X 4/135 X 4
255 X 4/135 X 4

Skull Crusher/DB Curl
95 X 10/45 X 10
95 X 10/45 X 10
95 X 8/45 X 8

Cable Pressdown/Cable Curl
150 X 20/150 X 15

BB Forearm Curl
185 X 10, 8

Hammer Pincher
140 X 10
160 X 8

YEAH BUDDY!

 

[Beast]

Don't call it a comeback, I've been here for years!

Finished up some Saturday cardio and decided to try to snap some pics outside since it was so nice out:

Weight = 189 bs.

 

[Beast]

8-20-2007 Workout

Cardio = 10 minutes on Elliptical
-I am cutting my pre-workout cardio back this week so I don't burn out before the video.

Weights = Back + Traps

Bent Over Row
225 X 8, 6, 6

Pull-Up
BW X 10, 8, 6

Seated Cable Row
200 X 8, 6, 6

Lat Pulldown
200 X 8, 6, 6

BB Shrug
315 X 10, 8, 6

DB Shrug
120 X 10, 8, 6

On Tap @ 3 PM = 30 minutes on Treadmill

 

[Beast]

8-21-2007 Workout

Cardio = 10 minutes on Elliptical
-I am cutting my pre-workout cardio back this week so I don't burn out before the video.

Weights = Chest + Delts

Incline DB Press
100's X 8, 6, 4

Bench Press
225 X 6, 6, 6

Dips
BW X 10, 10, 10

DB Shoulder Press
80 X 8, 6, 4

DB Side Lateral
30 X 10, 8, 6

On Tap @ 3 PM = 30 minutes on Treadmill