Bean's 1st contest prep (Lecheek last 8 weeks)

[bean5er]

Monday 1-7-13

Leg day

I honestly love and hate leg day. I especially hate doing them this early in the morning takes me forever to warmup. The diet is catching up to me felt really weak this morning and my endurance sucked but nonetheless got a decent workout in

Squats 4x12/11/10/10
Leg press 3x14/12/11
SLDL 3x14/12/12
Leg ext 3x12/12/12
Calf raise 4x15/14/14/12

Cardio 20 after on stairs 120-130 HR
10 mins b4 weights

Kinda cut it short as I spent almost 30 mins shoveling my driveway b4 I left and another 15 again after the gym.

Diet has been spot on since day one. Another low day today. Foods will include lots of chx (yuck) a little turkey and some beef later.

Nothing new in the supp world same as b4.

Should be fun driving my fuel truck around in all this damn snow today.

[bean5er]

Tues 1-8-13

Chest tris cardio fairly quick workout short rests.

Incline Smith Press- 4x12/11/10/8
Chest press machine - 4x12/12/10/10
Incl flyes - 3x12/12/12

Fst7 style push downs 30 sec rest between sets
7x12/12/11/10/10/8/8

Cardio 30 mins stairs HR 120-130

Had to prep more food this morning thus the shorter workout.

Here's a current starting pic if say I'm around 13-15% BF ****ty lighting and pic for that matter but it will do. I hold a lot of fat in my low AB/back area.

[bean5er]

Holy **** that's blurry ill take another one tomorrow or tonight after work

[bean5er]

So due to lack of followers this early on (which I understand, kind of boring so far) I'm going to update at least weekly with an overview and here and there when needed. When I start my lecheek stuff Ill update daily until the contest is over.

[Distilled Water]

You maybe leaner than 13-15, hard to tell with the blurr. Haha, look forward to progress though.

[Mack411]

So due to lack of followers this early on (which I understand, kind of boring so far) I'm going to update at least weekly with an overview and here and there when needed. When I start my lecheek stuff Ill update daily until the contest is over.

I'm here bro!

[bean5er]

Yea DW ill get a better pic up soon I hate taking pucks of myself. U post ur bloods up in your thread yet?

Thanks Mack, still kinda boring even for me, nothing but staple supps really except Anabeta and dpol. Once I figure out the routine/split my coach wants me on ill keep track of workouts with weight etc.

[Distilled Water]

Yea DW ill get a better pic up soon I hate taking pucks of myself. U post ur bloods up in your thread yet?

Thanks Mack, still kinda boring even for me, nothing but staple supps really except Anabeta and dpol. Once I figure out the routine/split my coach wants me on ill keep track of workouts with weight etc.

An easy thing to do (for iPhones) take a video and do screen shots. Works well, I'm a noob and just discovered this lol (after over a year with this phone)

[bean5er]

An easy thing to do (for iPhones) take a video and do screen shots. Works well, I'm a noob and just discovered this lol (after over a year with this phone)

Not sure what u speak of but I do have an iPhone so ill look into it lol.

[Distilled Water]

Not sure what u speak of but I do have an iPhone so ill look into it lol.

Lol. Record a video of whatever and while you watch it, you hit your home button and lock button at the same time and takes a picture of what's on the screen as if it was a regular picture.

[bean5er]

Lol. Record a video of whatever and while you watch it, you hit your home button and lock button at the same time and takes a picture of what's on the screen as if it was a regular picture.

Gotcha thanks bro ill try it.

[bean5er]

Off day today ill try and get some cardio in tonight b4 I pick my boy up from my parents. Felt nice to sleep till 620 today!

[Danb2285]

In for this. Lookin good bro. I agree with DW. You look leaner than 15 to me.

[bean5er]

In for this. Lookin good bro. I agree with DW. You look leaner than 15 to me.

Thanks Dan ill post a better pic soon. Kinda boring right now but ****s gonna get real the end of the month when official prep starts lol. Coach is gonna take a look at me in a week or two when he gets back in town then we will go from there. Stoked to run the lecheek stack the last 8 weeks. Thanks for joining bud

[bean5er]

Things just got a little interesting. I'm at fertility doc and had a nice discussion about hormone levels ill update later.

[bean5er]

Off to gym to get some cardio in

[bean5er]

Alright. Thurs 1-10-13

Back/calves/cardio

DB pullovers 3x12/12/12

BB bent rows underhand grip 3x12/10/8 drop 8

Cable rows 3x12/12/11

Pull downs 3x12/10/10

Face pulls 12/12/11/10
S.S
DB rev fly 4x12/12/10/8

All throughout these exercises I did seated calf raises from all diff angles during my rest periods

20 mins Cardio 120-130 HR stairs

I have two high carb days now :stoked:

Sampled a packet of Speedx3 this morning very impressed. Solid focus and energy not cracked out by any means. Didn't notice much of a difference in pump but still had a decent pump.

When I meet with my coach next week my focus will be on calves and back thickness. My back sucks. I'm going to start implementing either rack deads or reg deads we'll see what he thinks I know we I am super hard on myself but tbh my back sucks lol.

Ill update on my doc visit after my bloods come back either fri or mon. Could change things up as far as if I'm going to run lecheek stack or not.

[bean5er]

Also just a note on supps I'm currently dosing my BA, MCC about 45 mins b4 I lift along with Anabeta around 20 mins b4 I lift. Then I dose other serv of BA and MCC 8 hours later.

[bean5er]

Fri 1-11-13

Woke up late went to gym with some serious aggression for not getting up on time(was up with my son around 130).

Went in saying well gotta make the best of this 50 mins I have. So I got a sweat going on the stairs then did the following with little to no rest

Smith machine press 5 sets
135x15
155x12
155x11
175x9
175x6

DB press 3sets
50sx12
50sx10
50sx8 drop 25sx15

Single arm DB lat raise 3 sets

20x12
20x12
20x11 drop 10x15

Rev shrug type movement not a complete shrug its a lift I saw Haney doing in a video that my coach showed me kills the traps like a shrug and hit outer/rear delts

135x17
175x12
175x10

Shoulders were gassed!

One of the better workouts I've had, best pump thanks condense! Still waiting on a bottle of swoll n to try. That was my last serving of condense :-(.

Supp notes

Today is my last high carb day till next thurs but holy **** my pump honestly hasn't left. It's 145pm PST and with one Anabeta and one slinshot 20 mins b4 my meals this am the pump remains ! ****ing love it. I'm nowhere near big or strong in size but I f****ing feel it today!

[Mack411]

did you not get that yet bro?