BEASTIN IT!!! With Formutech ENDURANCE!!!!!

BeastFitness

BeastFitness

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STROONG OFFSEASON BEAST MODE and time to add FormuTech ENDURANCE to the mix! BCAA's are great supplements and I feel are optimized intraworkout. So, for the remainder of this log I will be taking ENDURANCE intraworkout and see how it treats me!

endurance-header.jpg




Background

Name is Alex Kikel, owner of Beast Fitness (online training and nutritional consulting company) and currently in my Junior year at California University of Pennsylvania working towards my Bachelors in Sports Management: Wellness & Fitness before moving into my Master's Program where I will be focused my efforts on Performance Enhancement and Injury Prevention, ultimately leading me into my Doctorate program.


I work hard in every aspect of life and and push my body to the limit in EVERY. WAY. POSSIBLE...

Enough talking...TIME FOR THE GOOD STUFF....started taking ENDURANCE yesterday...two workouts on ENDURANCE AND IM FEELIN STRONG!!!



Monday - Lower MAX EFFORT (Hybrid Cycle) (1-5 rep range)
*NO BELTS on any days

Hybrid Daily Warm Ups 2
*Full ROM
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (50 x 12 on upperbody days / 40 x 20 on lowerbody days)
-10 wide grip pullups into incline db presses (25x10)
-close stance leg press (1 pps x 40 / 20 toes straight into 20 toes pointed out at 45 degrees)
-wide grip pulldowns (105x20) into incline db presses (25x10)

ZOMBIE MENTALITY...WORK PAST DAY....TIME TO F@$K THIS SHYT UP!!!!!

Deloaded Sumo Deadlifts- 4 sets of Singles/Doubles/Triples
Normal
515 x 1
545 x 0
500 x 1
Deloaded - Deficit (1 plate under each foot)
435 x 1
435 x 1

MAAAAAAJOR F#$KIN PR!!!!! Switched things up and put deadlifts first...all beltless...hit 515 for an EASY SINGLE...then go on to 545 and screwed up my breathing technique...sloppy so cant count the rep...BUT IT FLEW OFF THE GROUND...545 FOR EASY SETS OF SINGLES TO COME!!!!

Negative Neutral Spine Low Bar Back Squats (head down on negative, head up on positive, middle finger on second ring)- 4 sets of Singles/Doubles/Triples
Warm up
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
Normal (Single/Double)
455 x 1
455 x 1
3-5 Count Paused/Slight Pause in Hole
(5) 405 x 1
(5) 405 x 1

MORE PRS!!! Never hit over 400 lbs AFTER heavy deadlifts!!!! THESE FELT EASY!!!! BLOWIN PAST PRS AWAY!!!!

CONSTANT TENSION/No pause at top - Close stance V Squat (face machine, bottom out on every rep)- 4 sets of 3-5 reps
10 plates x 2
10 plates x 1
10 plates x 1
10 plates x 1

Smith Machine Somersault squats (holding onto front of machine)- 2 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
230 x 5
230 x 5

PR AFTER PR!!!! NON STOP AGGRESSION!!!!

Timed Weighted GHR (full ROM)- 3 sets of 2-5 reps
+12.5 x 3
10 second break
+12.5 x 3
10 second break
+12.5 x 3

Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 3-5 reps
Lvl 18 x 4
Lvl 18 x 4
Lvl 18 x 4

CRUSHIN IT!!!! EVERY DAY IM WORKING TOWARDS MY GOAL!!! EVERYDAY I CAN TASTE VICTORY!!!!

Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
4 plates + 2 10's x 5
4 plates + 2 10's x 5
4 plates + 2 10's x 5
Toes Striaght - 1.5 Reps Shortened
4 plates + 2 10's x 5
4 plates + 2 10's x 5
4 plates + 2 10's x 5

Machine leg press single straight leg calf press circuit- 3 sets of 3-5 reps
Toes Out
Lvl 10 x 5
5 count squeeze
Lvl 10 x 5
5 count squeeze
Lvl 10 x 5

5 count paused DB shrugs- 3 sets of 3-6 reps
140 x 4
140 x 4
140 x 4

Received the greatest compliment I've ever gotten in the gym today...after deadlifts and squats and older gentleman walked up to me and said "you know boy, your a hella big and a hella strong, but you know what impresses me the most about you...your heart...don't ever lose it."



Old comparison shot from where I was a year ago at my last show to now






Tuesday - Upper MAX EFFORT (Hybrid Cycle) (1-5 rep range)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into incline db presses (25x10)
-close stance leg press (1 pps x 50 / 25 toes straight into 25 toes pointed out at 45 degrees)
-wide grip pulldowns (105x20) into incline db presses (25x10)

WOKE UP READY TO F#$K THE DAY UP!!!!! PRS AND GAINZ IN EVERY ASPECT OF LIFE!!!! LETS GO ROCK THIS SHYT!!!! STRENGTH OF THE GODZZZZ!!!!

Flat Bench- 4 sets
Warm up
135 x 5
225 x 2
275 x 1
Singles/Doubles (any tempo)
300 x 1
300 x 1
Doubles/Triples (5:2:1 tempo)
275 x 2
Close Grip (5:2:1 count tempo)
260 x 1

300 FELT EASY AS HELL!!!! 3 PLATES IS LOOKIN EASIER AND EASIER!!!!

30 degree Incline db press (on already bent bench, down and touch armpits on every rep)- 2 sets of 3-5 reps
95 x 5
100 x 3

Pec Deck Flys (open grip, seat lvl 8)- 2 sets of 4-6 reps
175 x 5
205 x 5

BUILDIN A THICK AZZZ CHEST!!!! NO ONES GUNNA STOP ME!!!!

Loose form K STYLE overhand barbell rows (middle finger on first ring)- 5 sets
Above knee (3-4 reps, body more upright)
515 x 3
515 x 3
Below Knee (4-5 reps, body more bent)
415 x 5
Pendlay (3-6 reps, to ground, body to parallel, take wider grip with pinkys on second ring)
320 x 5
325 x 3

Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Wide grip:
+1 plate x 3
+1 plate x 3
Close grip:
+1 plate x 3
+1 plate x 3
Loose Form Below Nose Pulldowns
255 x 3
255 x 3

new form of pullups felt INSAAAANE!!! HUGE STRETCH AND TIGHT CONTRACTION!!!!!!! THIS IS HOW YOU F#$KIN GROOOOW!!!!

Loose form DB side lateral rest pause sets (sets of 6 until unable to get 6)- 1 set with 30 count in between sets with 3-6 reps
105 x 3
30 count
105 x 3
30 count
105 x 3

OHP (deload every rep on chest)- 3 sets
3 reps
155 x 3
4-6 reps
135 x 4
135 x 4

BLOWING THESE DELTS UP!!!! GOTTA MAKE THESE BIGGER!!!!! BOULDER DELTS!!!! 3D DELTS!!!! I WANT IT ALLLLL!!!!

Rear Delt Face Pulls- 3 sets of 3-6 reps
140 x 6
150 x 6
160 x 6

Side lateral machine- 3 sets of 3-5 deloaded reps
170 x 4
170 x 4

Single arm Tricep extension circuits- 6 sets of 5-8 reps
Paused rope pressdown
80 x 8
Both arms 100 x 8
Paused overhead extension
50 x 8
50 x 8
Rope kickbacks
40 x 8
40 x 8

MORE ENERGY THAN A F#$KIN ENERGIZER BATTERY!!!! NEVER RUN OUTTA GAS!!! I GO FOREVER!!!!!

Biceps- 6 sets of 3-4 reps per arm
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
50 x 3
50 x 3
5 count pause - Single Arm High curl (highest setting, standing at side, curling behind head)
60 x 4
70 x 4
Both arm twisting DB incline curl (keep elbows back, drag curl principles)
40 x 3
40 x 3

Single arm cable Forearm work pulling from bottom on all sets- 3 sets of 5-8 reps
Palms up wrist curl
100 x 6
100 x 6
100 x 6

Curl bars - Palms down curl into wrist extension- 3 sets of 5-8 reps
70 x 5
70 x 5
70 x 5

WORKIN EVERY MUSCLE POSSIBLE!!! BALANCED PHYSIQUE!!!! NOTHING LEFT TO CHANCE!!!!

Decline db bent leg raise crunch- 3 sets of 4-6 reps
+30 x 4
+30 x 4
+30 x 4

Vacuums- 1 set
Squeezing as hard as possible (hands over head)
58 seconds

Machine crunches- 3 sets of 4-6 reps
230 x 4
230 x 4
230 x 4

Pound of bananas...Pound of clementines Post Workout...THATS HOW I GROW...

Current Supplement Log
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Taste: 10/10 - By FAR my favorite tasting supplement of all time! The melon flavor is so strong its like drinking liquid candy! Surprised to say the least!
Mixability: 10/10 - Completely dissolved within seconds
Effectiveness: ?/10- Its only been 2 days on the product so it is too soon to say. As I am on my customized DUP program, I hit every muscle 3x per week with squats, deadlifts, and bench all getting hit 3x's as well...this means that my recovery time is EXTREMELY evident to me and makes me testing BCAA's very easy to judge! Completely recovered from yesterday's workout so things are going good!!!

Going to completely log ENDURANCE on my youtube channel below!!!

Starting Supplement Logs - Supplement Log #1 (Formutech Endurance)
[video=youtube;MOCS0hiWMb0]http://www.youtube.com/watch?v=MOCS0hiWMb0[/video]
 

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Board Sponsor
Awards
1
  • Established
In for this...kill it!
 
TheSwanks

TheSwanks

Well-known member
Awards
2
  • RockStar
  • Established
STROONG OFFSEASON BEAST MODE and time to add FormuTech ENDURANCE to the mix! BCAA's are great supplements and I feel are optimized intraworkout. So, for the remainder of this log I will be taking ENDURANCE intraworkout and see how it treats me!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=91924"/>

Background

Name is Alex Kikel, owner of Beast Fitness (online training and nutritional consulting company) and currently in my Junior year at California University of Pennsylvania working towards my Bachelors in Sports Management: Wellness & Fitness before moving into my Master's Program where I will be focused my efforts on Performance Enhancement and Injury Prevention, ultimately leading me into my Doctorate program.

I work hard in every aspect of life and and push my body to the limit in EVERY. WAY. POSSIBLE...

Enough talking...TIME FOR THE GOOD STUFF....started taking ENDURANCE yesterday...two workouts on ENDURANCE AND IM FEELIN STRONG!!!


Monday - Lower MAX EFFORT (Hybrid Cycle) (1-5 rep range)
*NO BELTS on any days

Hybrid Daily Warm Ups 2
*Full ROM
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (50 x 12 on upperbody days / 40 x 20 on lowerbody days)
-10 wide grip pullups into incline db presses (25x10)
-close stance leg press (1 pps x 40 / 20 toes straight into 20 toes pointed out at 45 degrees)
-wide grip pulldowns (105x20) into incline db presses (25x10)

ZOMBIE MENTALITY...WORK PAST DAY....TIME TO F@$K THIS SHYT UP!!!!!

Deloaded Sumo Deadlifts- 4 sets of Singles/Doubles/Triples
Normal
515 x 1
545 x 0
500 x 1
Deloaded - Deficit (1 plate under each foot)
435 x 1
435 x 1

MAAAAAAJOR F#$KIN PR!!!!! Switched things up and put deadlifts first...all beltless...hit 515 for an EASY SINGLE...then go on to 545 and screwed up my breathing technique...sloppy so cant count the rep...BUT IT FLEW OFF THE GROUND...545 FOR EASY SETS OF SINGLES TO COME!!!!

Negative Neutral Spine Low Bar Back Squats (head down on negative, head up on positive, middle finger on second ring)- 4 sets of Singles/Doubles/Triples
Warm up
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
Normal (Single/Double)
455 x 1
455 x 1
3-5 Count Paused/Slight Pause in Hole
(5) 405 x 1
(5) 405 x 1

MORE PRS!!! Never hit over 400 lbs AFTER heavy deadlifts!!!! THESE FELT EASY!!!! BLOWIN PAST PRS AWAY!!!!

CONSTANT TENSION/No pause at top - Close stance V Squat (face machine, bottom out on every rep)- 4 sets of 3-5 reps
10 plates x 2
10 plates x 1
10 plates x 1
10 plates x 1

Smith Machine Somersault squats (holding onto front of machine)- 2 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
230 x 5
230 x 5

PR AFTER PR!!!! NON STOP AGGRESSION!!!!

Timed Weighted GHR (full ROM)- 3 sets of 2-5 reps
+12.5 x 3
10 second break
+12.5 x 3
10 second break
+12.5 x 3

Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 3-5 reps
Lvl 18 x 4
Lvl 18 x 4
Lvl 18 x 4

CRUSHIN IT!!!! EVERY DAY IM WORKING TOWARDS MY GOAL!!! EVERYDAY I CAN TASTE VICTORY!!!!

Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
4 plates + 2 10's x 5
4 plates + 2 10's x 5
4 plates + 2 10's x 5
Toes Striaght - 1.5 Reps Shortened
4 plates + 2 10's x 5
4 plates + 2 10's x 5
4 plates + 2 10's x 5

Machine leg press single straight leg calf press circuit- 3 sets of 3-5 reps
Toes Out
Lvl 10 x 5
5 count squeeze
Lvl 10 x 5
5 count squeeze
Lvl 10 x 5

5 count paused DB shrugs- 3 sets of 3-6 reps
140 x 4
140 x 4
140 x 4

Received the greatest compliment I've ever gotten in the gym today...after deadlifts and squats and older gentleman walked up to me and said "you know boy, your a hella big and a hella strong, but you know what impresses me the most about you...your heart...don't ever lose it."

Old comparison shot from where I was a year ago at my last show to now

Tuesday - Upper MAX EFFORT (Hybrid Cycle) (1-5 rep range)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into incline db presses (25x10)
-close stance leg press (1 pps x 50 / 25 toes straight into 25 toes pointed out at 45 degrees)
-wide grip pulldowns (105x20) into incline db presses (25x10)

WOKE UP READY TO F#$K THE DAY UP!!!!! PRS AND GAINZ IN EVERY ASPECT OF LIFE!!!! LETS GO ROCK THIS SHYT!!!! STRENGTH OF THE GODZZZZ!!!!

Flat Bench- 4 sets
Warm up
135 x 5
225 x 2
275 x 1
Singles/Doubles (any tempo)
300 x 1
300 x 1
Doubles/Triples (5:2:1 tempo)
275 x 2
Close Grip (5:2:1 count tempo)
260 x 1

300 FELT EASY AS HELL!!!! 3 PLATES IS LOOKIN EASIER AND EASIER!!!!

30 degree Incline db press (on already bent bench, down and touch armpits on every rep)- 2 sets of 3-5 reps
95 x 5
100 x 3

Pec Deck Flys (open grip, seat lvl 8)- 2 sets of 4-6 reps
175 x 5
205 x 5

BUILDIN A THICK AZZZ CHEST!!!! NO ONES GUNNA STOP ME!!!!

Loose form K STYLE overhand barbell rows (middle finger on first ring)- 5 sets
Above knee (3-4 reps, body more upright)
515 x 3
515 x 3
Below Knee (4-5 reps, body more bent)
415 x 5
Pendlay (3-6 reps, to ground, body to parallel, take wider grip with pinkys on second ring)
320 x 5
325 x 3

Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Wide grip:
+1 plate x 3
+1 plate x 3
Close grip:
+1 plate x 3
+1 plate x 3
Loose Form Below Nose Pulldowns
255 x 3
255 x 3

new form of pullups felt INSAAAANE!!! HUGE STRETCH AND TIGHT CONTRACTION!!!!!!! THIS IS HOW YOU F#$KIN GROOOOW!!!!

Loose form DB side lateral rest pause sets (sets of 6 until unable to get 6)- 1 set with 30 count in between sets with 3-6 reps
105 x 3
30 count
105 x 3
30 count
105 x 3

OHP (deload every rep on chest)- 3 sets
3 reps
155 x 3
4-6 reps
135 x 4
135 x 4

BLOWING THESE DELTS UP!!!! GOTTA MAKE THESE BIGGER!!!!! BOULDER DELTS!!!! 3D DELTS!!!! I WANT IT ALLLLL!!!!

Rear Delt Face Pulls- 3 sets of 3-6 reps
140 x 6
150 x 6
160 x 6

Side lateral machine- 3 sets of 3-5 deloaded reps
170 x 4
170 x 4

Single arm Tricep extension circuits- 6 sets of 5-8 reps
Paused rope pressdown
80 x 8
Both arms 100 x 8
Paused overhead extension
50 x 8
50 x 8
Rope kickbacks
40 x 8
40 x 8

MORE ENERGY THAN A F#$KIN ENERGIZER BATTERY!!!! NEVER RUN OUTTA GAS!!! I GO FOREVER!!!!!

Biceps- 6 sets of 3-4 reps per arm
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
50 x 3
50 x 3
5 count pause - Single Arm High curl (highest setting, standing at side, curling behind head)
60 x 4
70 x 4
Both arm twisting DB incline curl (keep elbows back, drag curl principles)
40 x 3
40 x 3

Single arm cable Forearm work pulling from bottom on all sets- 3 sets of 5-8 reps
Palms up wrist curl
100 x 6
100 x 6
100 x 6

Curl bars - Palms down curl into wrist extension- 3 sets of 5-8 reps
70 x 5
70 x 5
70 x 5

WORKIN EVERY MUSCLE POSSIBLE!!! BALANCED PHYSIQUE!!!! NOTHING LEFT TO CHANCE!!!!

Decline db bent leg raise crunch- 3 sets of 4-6 reps
+30 x 4
+30 x 4
+30 x 4

Vacuums- 1 set
Squeezing as hard as possible (hands over head)
58 seconds

Machine crunches- 3 sets of 4-6 reps
230 x 4
230 x 4
230 x 4

Pound of bananas...Pound of clementines Post Workout...THATS HOW I GROW...

Current Supplement Log
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Taste: 10/10 - By FAR my favorite tasting supplement of all time! The melon flavor is so strong its like drinking liquid candy! Surprised to say the least!
Mixability: 10/10 - Completely dissolved within seconds
Effectiveness: ?/10- Its only been 2 days on the product so it is too soon to say. As I am on my customized DUP program, I hit every muscle 3x per week with squats, deadlifts, and bench all getting hit 3x's as well...this means that my recovery time is EXTREMELY evident to me and makes me testing BCAA's very easy to judge! Completely recovered from yesterday's workout so things are going good!!!

Going to completely log ENDURANCE on my youtube channel below!!!

Starting Supplement Logs - Supplement Log #1 (Formutech Endurance)
YouTube Link: http://www.youtube.com/watch?v=MOCS0hiWMb0
Holy sh!tballs look at the size of this guy!! Damn! Straight beast
 
TheSwanks

TheSwanks

Well-known member
Awards
2
  • RockStar
  • Established
OK just read through this. This is how you log! Putting in a ton of work, great numbers, high energy.

OK I'm pumped!!
 
double s

double s

Board Sponsor
Awards
1
  • Established
OK just read through this. This is how you log! Putting in a ton of work, great numbers, high energy.

OK I'm pumped!!
We're being replaced by the young bucks
 
TheSwanks

TheSwanks

Well-known member
Awards
2
  • RockStar
  • Established
BeastFitness

BeastFitness

Banned
Awards
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HAHA!!! Thanks a lot guys!!!! Im just extremely passionate about everything I do in life!
 
BeastFitness

BeastFitness

Banned
Awards
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Wednesday - Lower Hybrid - Quad Sweep Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into incline db presses (25x10)
-close stance leg press (1 pps x 50 / 25 toes straight into 25 toes pointed out at 45 degrees)
-wide grip pulldowns (105x20) into incline db presses (25x10)

A positive attitude and confidence can make the difference between a winner and a legend...take a guess which one I'll be...gettin into the gym theres only one thing on my mind...this cannibal is hungry for meat...AND IM READY TO EAT!!!!

Front Squats- 3 sets of 4-6 reps
Warm ups
135 x 6
225 x 3
295 x 1
Normal
305 x 4
305 x 4
5 count Pause in Hole
240 x 4

CRUSHIN THESE SQUATS!!!! 3 PLATES FOR SETS IS COMIN!!!! GETTIN STRONGER EVERY.F#$KIN.DAY.

Deloaded Conventional Deadlifts (end of smooth bar in middle of feet, middle fingers on first ring)- 3 sets of 4-6 reps
435 x 4
435 x 4
435 x 4

conventional deadlift is my weaker deadlift movement...HA...NOT FOR LONG!!! PUSHIN IT TO INCREASE!!!!

15 count break between sets - Close stance leg press quad sweep partials- 6 sets
Toes Pointed Straight (4-10 reps)
2 100's + 18 plates x 4
2 100's + 18 plates x 4
2 100's + 18 plates x 4
2 100's + 18 plates x 4
Toes Pointed Out At 45 Degrees - Single Leg Circuit (8-10 reps)
2 100's + 3 45's x 10
2 100's + 3 45's x 10

Slow and Controlled Somersaut squats- 2 sets of 40-50 seconds
Toes Straight
150 x 40 seconds
150 x 40 seconds

QUAD SWEEPS BULDGING OUTTA MY SWEATPANTS!!!! NEXT TIME I STEP ON STAGE MY LEGS WILL BLOW EVERYONE AWAY!!!!

Seated leg curl- 2 sets of 8-10 reps
205 x 10
(1.5 reps shortened) 160 x 8

Heels touching/legs close together - Lying leg curl- 2 sets of 8-10 reps
155 x 10
(paused at top and bottom) 110 x 8

Standing Single Leg curls- 2 sets of 8-10 reps
70 x 10
75 x 8

Single leg Glute press circuit (keep tension on top half of movement for glutes)- 4 sets of 6-10 reps
1.5 Reps
Lvl 7 x 8
Lvl 7 x 8
Normal
Lvl 9 x 8
Lvl 9 x 8

MORE PAIN!!!! MORE BLOOD!!! MOOOOOOOOORE GAINZZZZ!!!!

Regular leg press calf press- 6 sets of 6-10 reps
Toes straight - Single circuit
3 pps x 6
3 pps x 6
3 pps x 6
Toes out - Both leg - myo reps until unable to get 10 reps
3 pps x 10
5 count
3 pps x 10
5 count
3 pps x 6

Cable Scap retractions (long bar, overhand)- 4 sets of 5-8 reps
150 x 7
5 count break
150 x 7
5 count break
150 x 7
5 count break
150 x 10

Happier! More Positive! And working harder everyday to accomplish my goals! Enjoying life to the fullest!

Current Supplement Log
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - Still as amazing as ever!
Mixability: 10/10 - No clumps! Just a little fizz at the top but thats to be expected!
Effectiveness: 8/10 - I was previously taking Body Morter and only after 3 days of taking ENDURANCE I can feel a slight increase in recovery. Body Mortar, as of now, is my least favorite intraworkout BCAA's in terms of recovery. Not sure how ENDURANCE will stack up against Xtend and Core ABC yet though...we'll see!!!

Weekly Vlog #8 (Easy 515 Deadlift, Mad Squirrels, Cold Weather, Busier Schedule)
[video=youtube;B80SxqSEi5Q]http://www.youtube.com/watch?v=B80SxqSEi5Q[/video]
 
TheSwanks

TheSwanks

Well-known member
Awards
2
  • RockStar
  • Established
Wednesday - Lower Hybrid - Quad Sweep Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into incline db presses (25x10)
-close stance leg press (1 pps x 50 / 25 toes straight into 25 toes pointed out at 45 degrees)
-wide grip pulldowns (105x20) into incline db presses (25x10)

A positive attitude and confidence can make the difference between a winner and a legend...take a guess which one I'll be...gettin into the gym theres only one thing on my mind...this cannibal is hungry for meat...AND IM READY TO EAT!!!!

Front Squats- 3 sets of 4-6 reps
Warm ups
135 x 6
225 x 3
295 x 1
Normal
305 x 4
305 x 4
5 count Pause in Hole
240 x 4

CRUSHIN THESE SQUATS!!!! 3 PLATES FOR SETS IS COMIN!!!! GETTIN STRONGER EVERY.F#$KIN.DAY.

Deloaded Conventional Deadlifts (end of smooth bar in middle of feet, middle fingers on first ring)- 3 sets of 4-6 reps
435 x 4
435 x 4
435 x 4

conventional deadlift is my weaker deadlift movement...HA...NOT FOR LONG!!! PUSHIN IT TO INCREASE!!!!

15 count break between sets - Close stance leg press quad sweep partials- 6 sets
Toes Pointed Straight (4-10 reps)
2 100's + 18 plates x 4
2 100's + 18 plates x 4
2 100's + 18 plates x 4
2 100's + 18 plates x 4
Toes Pointed Out At 45 Degrees - Single Leg Circuit (8-10 reps)
2 100's + 3 45's x 10
2 100's + 3 45's x 10

Slow and Controlled Somersaut squats- 2 sets of 40-50 seconds
Toes Straight
150 x 40 seconds
150 x 40 seconds

QUAD SWEEPS BULDGING OUTTA MY SWEATPANTS!!!! NEXT TIME I STEP ON STAGE MY LEGS WILL BLOW EVERYONE AWAY!!!!

Seated leg curl- 2 sets of 8-10 reps
205 x 10
(1.5 reps shortened) 160 x 8

Heels touching/legs close together - Lying leg curl- 2 sets of 8-10 reps
155 x 10
(paused at top and bottom) 110 x 8

Standing Single Leg curls- 2 sets of 8-10 reps
70 x 10
75 x 8

Single leg Glute press circuit (keep tension on top half of movement for glutes)- 4 sets of 6-10 reps
1.5 Reps
Lvl 7 x 8
Lvl 7 x 8
Normal
Lvl 9 x 8
Lvl 9 x 8

MORE PAIN!!!! MORE BLOOD!!! MOOOOOOOOORE GAINZZZZ!!!!

Regular leg press calf press- 6 sets of 6-10 reps
Toes straight - Single circuit
3 pps x 6
3 pps x 6
3 pps x 6
Toes out - Both leg - myo reps until unable to get 10 reps
3 pps x 10
5 count
3 pps x 10
5 count
3 pps x 6

Cable Scap retractions (long bar, overhand)- 4 sets of 5-8 reps
150 x 7
5 count break
150 x 7
5 count break
150 x 7
5 count break
150 x 10

Happier! More Positive! And working harder everyday to accomplish my goals! Enjoying life to the fullest!

Current Supplement Log
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Taste: 10/10 - Still as amazing as ever!
Mixability: 10/10 - No clumps! Just a little fizz at the top but thats to be expected!
Effectiveness: 8/10 - I was previously taking Body Morter and only after 3 days of taking ENDURANCE I can feel a slight increase in recovery. Body Mortar, as of now, is my least favorite intraworkout BCAA's in terms of recovery. Not sure how ENDURANCE will stack up against Xtend and Core ABC yet though...we'll see!!!

Weekly Vlog #8 (Easy 515 Deadlift, Mad Squirrels, Cold Weather, Busier Schedule)
YouTube Link: http://www.youtube.com/watch?v=B80SxqSEi5Q
Great update dude and great job especially on those front squats. Love seeing guys put up good numbers on those
 
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Great update dude and great job especially on those front squats. Love seeing guys put up good numbers on those
Thanks man!!! Gotta bring it up to match my 500 lb back squat!!!
 
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Thursday - Upper Hybrid - Arm Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range, Arms 10-12 reps)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20) into shoulder db presses (25x10)

IM DEFINITION OF UNSTOPPABLE!!!!!! IM A F@#KIN BEEEEAAAAASSSTTTT!!!!!!!

Triceps- 6 sets of 8-12 reps
Overhead Single Arm Rope Cable extension
40 x 11
40 x 11
40 x 11
Both Arm Overhand short bar pressdowns (cables with back pad)
80 x 8
80 x 8
(palms facing) 50 x 10

Biceps- 6 sets of 10-12 reps
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
40 x 10
40 x 10
1.5 rep both Arm High curl (highest setting, standing at side, curling behind head)
(shortened) 50 x 9
(lengthened) 50 x 9
Seated Both arm twisting DB incline curl (keep elbows back, drag curl principles)
35 x 10
35 x 10

ARMS PUMPED OUTTA THIS WORLD!!!! NONSTOP PRESSURE!!! LETZZZZ GROOOW!!!!

Incline DB- 3 sets of 8-10 reps
60 x 9
60 x 9
60 x 9

Flat Barbell Bench- 3 sets of 2-6 reps
5:2:1 tempo
275 x 2
10:10:1 tempo
230 x 4
Close Grip (touch and go)
230 x 5

Single Arm Seated Pec deck flys (seat lvl 8)- 3 sets of 10-12 reps
175 x 10
190 x 10
190 x 10

wipe that sweat off!!! IM JUST WARMIN UP!!!!!

BPAK Back Complex (Wide grip pulldown into close grip cable rows)- 6 sets
90 degree body angle - behind head pulldown/row to sternum with elbows in (8-10 reps)
180 x 9 into 165 x 9
180 x 9 into 165 x 9
75 degree body angle - normal front pulldown to chin/row to balls with elbows in (8-10 reps)
195 x 9 into 165 x 9
195 x 9 into 165 x 9
Underhand pulldown into overhand ultra wide grip pulldown (6-8 reps)
180 x 6 into 120 x 6
180 x 6 into 120 x 6

Single arm lateral delt machine raise circuit- 6 sets of 6-12 reps
110 x 11
110 x 11
15 count break
110 x 11
110 x 11
As long as needed break
(both arm) 140 x 8
(both arm) 140 x 8

STEP INTO MY WORLD!!!! TRY AND LAST!!! YOU WONT...YOU'LL BREAK...ILL SUCCEED!!!! NO EASY WAY OUT!!!!

Cable face pulls- 4 sets of 8-10 reps
140 x 9
140 x 9
140 x 9
140 x 9

BPAK single arm tricep pressdown position drop (facing towards machine)- 3 sets of 6-10 reps
(rope) 60 x 9 9 9
(overhand) 50 x 6 6 6
(underhand, strapped) 40 x 9 9 9

Hard Pauses at top and bottom of every rep - Cable wrist curl (pulling from top down on every set)- 6 sets of 10-12 reps
Palms down
80 x 11
80 x 11
80 x 11
Palms up tricep underhand pulldown into extension
30 x 10
30 x 10
Curl bar reverse curl into extension
50 x 12

TEARIN THIS GYM APART!!!! ENERGY IS BEYOND NATURAL LIMITS!!!! I CANT BE STOPPED!!!!! IM NOT HUMAN!!!!

Platform Hanging leg raise1 3 sets
Weighted - 6-10 reps
+35 x 7
+35 x 7
Bodyweight x 10


Standing Lat Machine Cable crunches- 2 sets with minimal break
120 x 10
120 x 10

Vacuums (hands pushing on bench)- 1 set to failure
1 min 48 seconds

Don't Dies- 1 set of 10-12 reps
90 x 12

214 lbs never looked so good on me...DROPPIN JAWS...MASSIVE AESTHETICS...



Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - TASTY SH*T!!!!
Mixability: 10/10 - Great as always!!
Effectiveness: 8/10 - Feeling great!

Formutech Volatile (Berry Eruption) - Pre Workout

Taste: 6/10 - Put in too much water but still had a decent berry flavor! Will try less water tomorrow
Mixability: 10/10 - Dissolved in seconds! Love it!
Effectiveness: 10/10 - WOW!! Energy and pumps were outta this world!!!!


Formutech Endurance Vlog #2 - After 4 Days (MELON FLAVOR IS THE BOMB!!!!)
http://www.youtube.com/watch?v=ztDRr5ghSJg
 
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Friday - Lower Hypertrophy Day (Hybrid Cycle) (10-50 reps)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20) into shoulder db presses (25x10)

PUMPED UP!!!! TIME TO F#$K SHYT UP!!!!

Close Stance Quad Sweep Machine leg extensions (feet touching with knees as close as possible, quad sweep MMC)- 4 sets of 12-15 reps
Both Legs
190 x 13
190 x 13
Single Leg Circuit
70 x 15
85 x 12

CONSTANT TENSION/No pause at top - Close stance V Squat (face machine, bottom out on every rep)- 4 sets
20-30 reps
2 plates x 20
2 plates x 20
12-15 reps
4 plates x 12
4 plates x 12

Somersault squats- 4 sets
Toes Straight (10-12 reps)
65 ps x 11
65 ps x 11
65 ps x 11
65 ps x 11

QUAD SWEEPS ARE GROWIN LIKE NO OTHER!!!! TRY AND STOP THIS GROWTH!!!!

Laying Leg Curls (pause at top and bottom of every rep)- 4 sets
12-15 reps
140 x 15
155 x 12
15-25 reps
110 x 16
110 x 16

Standing Single Leg Curl Circuit (up till hard hamstring contraction)- 4 sets
12-20 reps
20 x 20
25 x 15
20-30 reps
15 x 30
8-10 reps
70 x 8

Single leg glute cable extension (body leaning forward at 45 degree angle)- 2 sets
12-20 reps
50 x 15
8-10 reps
80 x 8

STOMPIN AROUND THIS GYM!!!! MAKIN EVERY WEIGHT MY DAMN B*TCH!!!!

BPAK superset CIRCUIT - Seated Calf Press superset (toes out into standing bodyweight toes straight, pause at top and bottom of every rep)- 4 sets
Pause at top and bottom of every rep - 10-15 reps seated / AMAP standing
2 plates + 2 25's x 14 into 25
2 plates + 2 25's x 14 into 25
Pump reps - 15-50 reps
2 plates + 2 25's x 19 into 19
2 plates + 2 25's x 20 into 20

Timed FULL EXTENSION leg press machine calf press- 3 sets 40 seconds -1 min 10 seconds
Normal
Lvl 10 x 56 seconds
Lvl 10 x 56 seconds
Forced Stretch
Lvl 10 x 60 seconds

TIME TO FOCUS!!! TIME TO BRING IT!!!! GO HARD OR GET THE F#$K OUTTA MY WAAAY!!!!!!!!!!!

Low Bar Back Squat- 1 ME set of 8-10 reps
425 x 8

Deloaded - Sumo deadlift- 1 ME set of 8-10 reps
425 x 8

NON STRAPPED Smith Machine Double Shrug (20 front into 20 back circuit = 1 rep)- 1 set of 1-3 reps
225 x 1

...CRUSHED...PRS UPON PRS...



_____________________________________________________________________________________________


Saturday - Upper Hypertrophy Day (Hybrid Cycle) (8-50 reps)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20) into shoulder db presses (25x10)

mama said be the best so I am the best one...walked into the gym like every other day...FOCUSED...READY...AND PUMPED UP!!!!

Flat Barbell Bench- 2 sets of 5-10 reps
Any Tempo
255 x 6
5:5:1
225 x 7

Incline hammer strength press (seat lvl 8)- 2 sets of 8-12 reps
Seat on 8
4 plates + 2 15's x 9
4 plates + 2 15's x 9

Cable Arm Cable fly circuit- 1 set of 15-20 reps
20 x 20

STILL THE DEFINITION OF UNSTOPPABLE!!!!

Width work- 5 sets
10-12 reps - Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Bodyweight x 10
Bodyweight x 10
Timed (40-70 seconds)
135 x 50 seconds
135 x 50 seconds
Forced Drop Set
210 x 11 dropped 150 x 11

Kikel Style Pendlay Rows- 3 sets
Overhand - Max Effort Set (6-8 reps, pinkys on second ring)
320 x 6
Underhand (8-10 reps, middle
finger on first ring)
225 x 8
225 x 8

WIDER, THICKER, AND LEANER TODAY THAN EVER!!!! IM A GOD DAMN BEAST!!!!!

Side laterals- 4 sets
Forced Loose Form DB (12-15 reps)
90 x 15
90 x 15
Seated DB (20-25 reps)
40 x 20
40 x 20

Face rope pulls (palms down, pull above head)- 4 sets
Loose form to forehead (20-30 reps)
110 x 28
110 x 28
5 count pause to overhead (8-10 reps, strict form)
110 x 9
110 x 9

IFBB DELTS CHECKIN IN!!!!! GOTTA MAKE EM GROW MORE!!!

Triceps- 5 sets
BPak superset single arm rope pulldowns
(10-12 reps) 40 x 12 12 12
(15-20 reps) 20 x 16 16 16
Standing single arm overhead cable extension (15-20 reps)
20 x 20
30 x 15
Weighted Dips (8-10 reps)
+70 x 8

Biceps- 5 sets
Seated Alt db twisting curls (10-12 reps)
30 x 10
30 x 10
Bb curls (15-20 reps)
50 x 20
50 x 20
Both arm db hammer curls (20-25 reps)
30 x 25

FORCING THESE ARMS TO GROOOW!!!!! COME AT ME BROOO!!!

Single arm cable Forearm work pulling from bottom on all sets- 6 sets
curl with extension (15-20 reps)
30 x 15
Palms up wrist curl (15-20 reps)
60 x 15
60 x 15
Palms downs wrist curl (10-30 reps)
20 x 10
20 x 10

Hanging leg raises- 1 set AMAP
42

Machine crunch- 2 sets
(10-12 reps) 150 x 20
(20-30 reps) 130 x 22

Hands on bench Vacuums (squeeze as hard as possible)- 1 set
45 seconds

Wider...Thicker...Leaner...Stronger...BETTER. THAN. EVER...the goal was to be the biggest and strongest 20 year old I could be...the new goal...be the biggest and strongest 21 year old THE WORLD HAS SEEN...
21st Birthday is on Monday so this weekend I will be celebrating with my girlfriend and enjoying life! Have a great weekend everybody


Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - Girlfriend tried it and hated it but I loved it! Different strokes!
Mixability: 9/10 - Little clumpy today for some reason but still good!
Effectiveness: 9/10 - Recovery is on par! Better than last week so happy about that!

Formutech Volatile (Berry Eruption) - Pre Workout


Taste: 8/10 - 6oz water was money! Taste was great!
Mixability: 8/10 - a little clumpy today too...not sure why maybe its me!
Effectiveness: 9/10 - Energy out the azz like always! Really liking this product!
 
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Friday - Lower Hypertrophy Day (Hybrid Cycle) (10-50 reps)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20) into shoulder db presses (25x10)

PUMPED UP!!!! TIME TO F#$K SHYT UP!!!!

Close Stance Quad Sweep Machine leg extensions (feet touching with knees as close as possible, quad sweep MMC)- 4 sets of 12-15 reps
Both Legs
190 x 13
190 x 13
Single Leg Circuit
70 x 15
85 x 12

CONSTANT TENSION/No pause at top - Close stance V Squat (face machine, bottom out on every rep)- 4 sets
20-30 reps
2 plates x 20
2 plates x 20
12-15 reps
4 plates x 12
4 plates x 12

Somersault squats- 4 sets
Toes Straight (10-12 reps)
65 ps x 11
65 ps x 11
65 ps x 11
65 ps x 11

QUAD SWEEPS ARE GROWIN LIKE NO OTHER!!!! TRY AND STOP THIS GROWTH!!!!

Laying Leg Curls (pause at top and bottom of every rep)- 4 sets
12-15 reps
140 x 15
155 x 12
15-25 reps
110 x 16
110 x 16

Standing Single Leg Curl Circuit (up till hard hamstring contraction)- 4 sets
12-20 reps
20 x 20
25 x 15
20-30 reps
15 x 30
8-10 reps
70 x 8

Single leg glute cable extension (body leaning forward at 45 degree angle)- 2 sets
12-20 reps
50 x 15
8-10 reps
80 x 8

STOMPIN AROUND THIS GYM!!!! MAKIN EVERY WEIGHT MY DAMN B*TCH!!!!

BPAK superset CIRCUIT - Seated Calf Press superset (toes out into standing bodyweight toes straight, pause at top and bottom of every rep)- 4 sets
Pause at top and bottom of every rep - 10-15 reps seated / AMAP standing
2 plates + 2 25's x 14 into 25
2 plates + 2 25's x 14 into 25
Pump reps - 15-50 reps
2 plates + 2 25's x 19 into 19
2 plates + 2 25's x 20 into 20

Timed FULL EXTENSION leg press machine calf press- 3 sets 40 seconds -1 min 10 seconds
Normal
Lvl 10 x 56 seconds
Lvl 10 x 56 seconds
Forced Stretch
Lvl 10 x 60 seconds

TIME TO FOCUS!!! TIME TO BRING IT!!!! GO HARD OR GET THE F#$K OUTTA MY WAAAY!!!!!!!!!!!

Low Bar Back Squat- 1 ME set of 8-10 reps
425 x 8

Deloaded - Sumo deadlift- 1 ME set of 8-10 reps
425 x 8

NON STRAPPED Smith Machine Double Shrug (20 front into 20 back circuit = 1 rep)- 1 set of 1-3 reps
225 x 1

...CRUSHED...PRS UPON PRS...

_____________________________________________________________________________________________

Saturday - Upper Hypertrophy Day (Hybrid Cycle) (8-50 reps)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20) into shoulder db presses (25x10)

mama said be the best so I am the best one...walked into the gym like every other day...FOCUSED...READY...AND PUMPED UP!!!!

Flat Barbell Bench- 2 sets of 5-10 reps
Any Tempo
255 x 6
5:5:1
225 x 7

Incline hammer strength press (seat lvl 8)- 2 sets of 8-12 reps
Seat on 8
4 plates + 2 15's x 9
4 plates + 2 15's x 9

Cable Arm Cable fly circuit- 1 set of 15-20 reps
20 x 20

STILL THE DEFINITION OF UNSTOPPABLE!!!!

Width work- 5 sets
10-12 reps - Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Bodyweight x 10
Bodyweight x 10
Timed (40-70 seconds)
135 x 50 seconds
135 x 50 seconds
Forced Drop Set
210 x 11 dropped 150 x 11

Kikel Style Pendlay Rows- 3 sets
Overhand - Max Effort Set (6-8 reps, pinkys on second ring)
320 x 6
Underhand (8-10 reps, middle
finger on first ring)
225 x 8
225 x 8

WIDER, THICKER, AND LEANER TODAY THAN EVER!!!! IM A GOD DAMN BEAST!!!!!

Side laterals- 4 sets
Forced Loose Form DB (12-15 reps)
90 x 15
90 x 15
Seated DB (20-25 reps)
40 x 20
40 x 20

Face rope pulls (palms down, pull above head)- 4 sets
Loose form to forehead (20-30 reps)
110 x 28
110 x 28
5 count pause to overhead (8-10 reps, strict form)
110 x 9
110 x 9

IFBB DELTS CHECKIN IN!!!!! GOTTA MAKE EM GROW MORE!!!

Triceps- 5 sets
BPak superset single arm rope pulldowns
(10-12 reps) 40 x 12 12 12
(15-20 reps) 20 x 16 16 16
Standing single arm overhead cable extension (15-20 reps)
20 x 20
30 x 15
Weighted Dips (8-10 reps)
+70 x 8

Biceps- 5 sets
Seated Alt db twisting curls (10-12 reps)
30 x 10
30 x 10
Bb curls (15-20 reps)
50 x 20
50 x 20
Both arm db hammer curls (20-25 reps)
30 x 25

FORCING THESE ARMS TO GROOOW!!!!! COME AT ME BROOO!!!

Single arm cable Forearm work pulling from bottom on all sets- 6 sets
curl with extension (15-20 reps)
30 x 15
Palms up wrist curl (15-20 reps)
60 x 15
60 x 15
Palms downs wrist curl (10-30 reps)
20 x 10
20 x 10

Hanging leg raises- 1 set AMAP
42

Machine crunch- 2 sets
(10-12 reps) 150 x 20
(20-30 reps) 130 x 22

Hands on bench Vacuums (squeeze as hard as possible)- 1 set
45 seconds

Wider...Thicker...Leaner...Stronger...BETTER. THAN. EVER...the goal was to be the biggest and strongest 20 year old I could be...the new goal...be the biggest and strongest 21 year old THE WORLD HAS SEEN...
21st Birthday is on Monday so this weekend I will be celebrating with my girlfriend and enjoying life! Have a great weekend everybody

Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Taste: 10/10 - Girlfriend tried it and hated it but I loved it! Different strokes!
Mixability: 9/10 - Little clumpy today for some reason but still good!
Effectiveness: 9/10 - Recovery is on par! Better than last week so happy about that!

Formutech Volatile (Berry Eruption) - Pre Workout

Taste: 8/10 - 6oz water was money! Taste was great!
Mixability: 8/10 - a little clumpy today too...not sure why maybe its me!
Effectiveness: 9/10 - Energy out the azz like always! Really liking this product!
Putting in work and kicking ass!
 
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And it don't stop....
 
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30 Set Pre Exhausted Squats - 425x8 - Girlfriend Checks Depth (MIRIN EDITION)
[video=youtube;6lj0QKd5_Co]http://www.youtube.com/watch?v=6lj0QKd5_Co[/video]
 
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Tuesday - Upper MAX EFFORT (Hybrid Cycle) (1-5 rep range)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20)OR other machine behind the head (4x20) into shoulder db presses (25x10)

spent my 21st birthday with my family and girlfriend and enjoyed quality down time, TONS of good food, and really had the best birthday yet!!! After hitting an all time RAW Squat PR yesterday morning I was BEYOND fueled for today's workout!! Today begins it all...todays begins my quest to be the BIGGEST, STRONGEST, AND BEST 21 YEAR OLD THAT EVER LIVED...TIME TO WORK FOR IT!!!! LETS TEAR THIS SHYT UP!!!!

Flat Bench- 4 sets
Warm up
135 x 5
225 x 2
Singles/Doubles/Triples (5:2:1 tempo)
275 x 3
280 x 1
280 x 1
280 x 1

30 degree Incline db press (on already bent bench, down and touch armpits on every rep)- 2 sets of 3-5 reps
100 x 4
100 x 4

Pec Deck Flys (open grip, seat lvl 8)- 2 sets of 4-6 reps
220 x 6
235 x 6

RIPPING THRU THESE PRS!!!! HITTIN EVERY SET WITH BAD INTENTIONS!!! NOW IM GETTIN F#$KIN PUMPED UP!!!!

Loose form KIKEL overhand barbell rows (middle finger on first ring)- 5 sets
Above knee (3-4 reps, body more upright)
515 x 4
515 x 4
Below Knee (3-5 reps, body more bent)
425 x 3
Pendlay (3-6 reps, to ground, body to parallel, take wider grip with pinkys on second ring)
335 x 3
335 x 3

Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Wide grip:
+1 plate x 4
+1 plate x 3.5
Close grip:
+1 plate x 4
+1 plate x 4
Loose Form Below Nose Pulldowns
255 x 5
270 x 3

LATS GROWIN OUTTA THIS TANK TOP!!!! NON STOP PRESSURE!!! NON STOP SUCCESS!!!!

Loose form DB side lateral rest pause sets (sets of 6 until unable to get 6)- 1 set with 30 count in between sets with 3-6 reps
105 x 4
20 count arm laterals into 10 count rest
105 x 4
20 count arm laterals into 10 count rest
105 x 4
20 count arm laterals into 10 count rest

OHP (deload every rep on chest)- 3 sets of 4-6 reps
135 x 4
135 x 4
135 x 4

Other lat pulldown rope face pulls- 3 sets of 3-6 reps
90 x 6
110 x 6
130 x 6

Stompin round the gym leavin BLOOD and SWEAT on every DAMN. PIECE. OF. IRON.

Triceps- 5 sets
Weighted dips (2-5 reps)
+90 x 3
+90 x 3
Single overhand cable pressdown (4-6 reps)
50 x 6
50 x 6
Rope kickbacks
50 x 6

Biceps- 6 sets of 3-4 reps per arm
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
50 x 4
55 x 3
5 count pause - Single Arm High curl (highest setting, standing at side, curling behind head)
80 x 3
80 x 3
Both arm twisting DB incline curl (keep elbows back, drag curl principles)
40 x 4
40 x 4

TIME TO FOCUS ON BLOWIN THESE ARMS UP!!! Weakpoint?...HA...NOT FOR F#$KING LONG!!!!

Single arm cable Forearm work pulling from bottom on all sets- 3 sets of 5-8 reps
Palms up wrist curl
100 x 7
100 x 7
100 x 7

Curl bars - Palms down curl into wrist extension- 3 sets of 5-8 reps
70 x 6
70 x 6
70 x 6

PHIL HEATH FOREARMS IS THE GOAL HERE!!! I DONT JUST WANT HIT GROWTH!! I WANNA BEAT HIM...I don't wanna be AS good as someone else...I wanna be BETTER than EVERYONE ELSE!!!!

Decline db bent leg raise crunch- 3 sets of 4-6 reps
+30 x 5
+30 x 5
+30 x 5

Vacuums- 1 set
Squeezing as hard as possible (hands over head)
1 min

Machine crunches- 3 sets of 4-6 reps
230 x 5
230 x 5
230 x 5

Read the title...EXPECT INSANITY...EXPECT GROWTH...Watch me become the best thing the world has ever seen
..My girlfriend Lindsey came with me to the gym yesterday morning and helped me achieve a Lifetime Squat PR...afterwards she asked to be dwarfed



Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - Taste isnt getting old! Still love it!
Mixability: 9/10 - Didnt dissolve as well today we normally but still great!
Effectiveness: 9/10 - Recovery from last week when I began this product has increased! Full Vlog review after 1 week to come!

Formutech Volatile (Berry Eruption) - Pre Workout


Taste: 8/10 - Berry eruption is starting to grow on me
Mixability: 6/10 - Hmmmm had more clumps today for some reason...may have to consider going back to 8oz of water
Effectiveness: 9/10 - WOW I keept having constant pumps and energy!!! I never thought I'd say it...but I think I like this product better than Hyde which was my go to pre workout for the past couple months!


510 and 520 lb RAW Squats - Lifetime PRs on my 21st Birthday (Lindsey Getting Dwarfed)
[video=youtube;WYCA1fU-MDs]http://www.youtube.com/watch?v=WYCA1fU-MDs[/video]
 
TheSwanks

TheSwanks

Well-known member
Awards
2
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  • Established
Tuesday - Upper MAX EFFORT (Hybrid Cycle) (1-5 rep range)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20)OR other machine behind the head (4x20) into shoulder db presses (25x10)

spent my 21st birthday with my family and girlfriend and enjoyed quality down time, TONS of good food, and really had the best birthday yet!!! After hitting an all time RAW Squat PR yesterday morning I was BEYOND fueled for today's workout!! Today begins it all...todays begins my quest to be the BIGGEST, STRONGEST, AND BEST 21 YEAR OLD THAT EVER LIVED...TIME TO WORK FOR IT!!!! LETS TEAR THIS SHYT UP!!!!

Flat Bench- 4 sets
Warm up
135 x 5
225 x 2
Singles/Doubles/Triples (5:2:1 tempo)
275 x 3
280 x 1
280 x 1
280 x 1

30 degree Incline db press (on already bent bench, down and touch armpits on every rep)- 2 sets of 3-5 reps
100 x 4
100 x 4

Pec Deck Flys (open grip, seat lvl 8)- 2 sets of 4-6 reps
220 x 6
235 x 6

RIPPING THRU THESE PRS!!!! HITTIN EVERY SET WITH BAD INTENTIONS!!! NOW IM GETTIN F#$KIN PUMPED UP!!!!

Loose form KIKEL overhand barbell rows (middle finger on first ring)- 5 sets
Above knee (3-4 reps, body more upright)
515 x 4
515 x 4
Below Knee (3-5 reps, body more bent)
425 x 3
Pendlay (3-6 reps, to ground, body to parallel, take wider grip with pinkys on second ring)
335 x 3
335 x 3

Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Wide grip:
+1 plate x 4
+1 plate x 3.5
Close grip:
+1 plate x 4
+1 plate x 4
Loose Form Below Nose Pulldowns
255 x 5
270 x 3

LATS GROWIN OUTTA THIS TANK TOP!!!! NON STOP PRESSURE!!! NON STOP SUCCESS!!!!

Loose form DB side lateral rest pause sets (sets of 6 until unable to get 6)- 1 set with 30 count in between sets with 3-6 reps
105 x 4
20 count arm laterals into 10 count rest
105 x 4
20 count arm laterals into 10 count rest
105 x 4
20 count arm laterals into 10 count rest

OHP (deload every rep on chest)- 3 sets of 4-6 reps
135 x 4
135 x 4
135 x 4

Other lat pulldown rope face pulls- 3 sets of 3-6 reps
90 x 6
110 x 6
130 x 6

Stompin round the gym leavin BLOOD and SWEAT on every DAMN. PIECE. OF. IRON.

Triceps- 5 sets
Weighted dips (2-5 reps)
+90 x 3
+90 x 3
Single overhand cable pressdown (4-6 reps)
50 x 6
50 x 6
Rope kickbacks
50 x 6

Biceps- 6 sets of 3-4 reps per arm
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
50 x 4
55 x 3
5 count pause - Single Arm High curl (highest setting, standing at side, curling behind head)
80 x 3
80 x 3
Both arm twisting DB incline curl (keep elbows back, drag curl principles)
40 x 4
40 x 4

TIME TO FOCUS ON BLOWIN THESE ARMS UP!!! Weakpoint?...HA...NOT FOR F#$KING LONG!!!!

Single arm cable Forearm work pulling from bottom on all sets- 3 sets of 5-8 reps
Palms up wrist curl
100 x 7
100 x 7
100 x 7

Curl bars - Palms down curl into wrist extension- 3 sets of 5-8 reps
70 x 6
70 x 6
70 x 6

PHIL HEATH FOREARMS IS THE GOAL HERE!!! I DONT JUST WANT HIT GROWTH!! I WANNA BEAT HIM...I don't wanna be AS good as someone else...I wanna be BETTER than EVERYONE ELSE!!!!

Decline db bent leg raise crunch- 3 sets of 4-6 reps
+30 x 5
+30 x 5
+30 x 5

Vacuums- 1 set
Squeezing as hard as possible (hands over head)
1 min

Machine crunches- 3 sets of 4-6 reps
230 x 5
230 x 5
230 x 5

Read the title...EXPECT INSANITY...EXPECT GROWTH...Watch me become the best thing the world has ever seen
..My girlfriend Lindsey came with me to the gym yesterday morning and helped me achieve a Lifetime Squat PR...afterwards she asked to be dwarfed

Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Taste: 10/10 - Taste isnt getting old! Still love it!
Mixability: 9/10 - Didnt dissolve as well today we normally but still great!
Effectiveness: 9/10 - Recovery from last week when I began this product has increased! Full Vlog review after 1 week to come!

Formutech Volatile (Berry Eruption) - Pre Workout

Taste: 8/10 - Berry eruption is starting to grow on me
Mixability: 6/10 - Hmmmm had more clumps today for some reason...may have to consider going back to 8oz of water
Effectiveness: 9/10 - WOW I keept having constant pumps and energy!!! I never thought I'd say it...but I think I like this product better than Hyde which was my go to pre workout for the past couple months!

510 and 520 lb RAW Squats - Lifetime PRs on my 21st Birthday (Lindsey Getting Dwarfed)
YouTube Link: http://www.youtube.com/watch?v=WYCA1fU-MDs
Damn dude! Happy birthday!
 
BeastFitness

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Thanks a lot guys!! Had the best birthday and celebrating my brother's today!

Formutech Endurance Vlog #3 - Review After 1 Week
[video=youtube;t5R6IoxsdUU]http://www.youtube.com/watch?v=t5R6IoxsdUU[/video]
 
BeastFitness

BeastFitness

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Thursday - Upper Hybrid - Arm Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range, Arms 10-12 reps)


Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20)OR other machine behind the head (4x20) into shoulder db presses (25x10)

been a crazy past week days and its only getting busier!!! LOVE IT!! This is my lifestyle!!! THIS IS HOW I THRIVE!!!! PUTTIN IN WORK!!!! LETS F#$KIN GO!!!!

Triceps- 6 sets of 8-12 reps
Overhead Single Arm Rope Cable extension
40 x 12
50 x 8
50 x 8
Both Arm Overhand short bar pressdowns (cables with back pad)
80 x 9
80 x 9
DB kick backs
25 x 12

Biceps- 6 sets
6-8 reps: Alternating DB curls squeezing hard at top of every rep (focus on twisting)
45 x 6
45 x 6
8-12 reps: 1.5 rep both Arm High curl (highest setting, standing at side, curling behind head)
(shortened) 50 x 10
(lengthened) 50 x 10
8-12 reps: Seated Both arm twisting DB incline curl (keep elbows back, drag curl principles)
35 x 11
35 x 11

NONSTOP PRESSURE ON THESE ARMS!!! WEAK POINT...NOT FOR LONG!!!! MAKIN EM BLEEEEEEED!!!!

Incline DB- 3 sets of 8-10 reps
60 x 10
60 x 10
60 x 10

Flat Barbell Bench- 3 sets of 2-6 reps
5:2:1 tempo
250 x 3
10 count pause on chest
235 x 3
Close Grip (touch and go)
235 x 3

Single Arm Seated Pec deck flys (seat lvl 8)- 3 sets of 10-12 reps
190 x 12
205 x 10
205 x 10

MORE MORE!!!!! I WANT MORE!!! SNAPPIN ALL THE IRON IN THIS PLACE!!! I F#$KIN OWN IT!!!!

BPAK Back Complex (Wide grip pulldown into close grip cable rows)- 6 sets
90 degree body angle - behind head pulldown/row to sternum with elbows in (8-10 reps)
180 x 10 into 165 x 10
195 x 8 into 180 x 8
75 degree body angle - normal front pulldown to chin/row to balls with elbows in (8-10 reps)
210 x 8 into 180 x 8
210 x 8 into 180 x 8
Underhand pulldown into overhand ultra wide grip pulldown (6-8 reps)
195 x 6 into 135 x 6
195 x 6 into 135 x 6

Rear dets- 5 sets of 8-10 reps
Cable face pull
140 x 10
150 x 8
150 x 8
Reverse bent over db fly on bench (Palms down, elbows out)
25 x 8
25 x 8

LATS ARE WIDER AND THICKER THAN A DAMN OX!!!! FORCING THESE MUSCLES TO GROOOOOOW!!!!!

Single arm lateral delt machine raise circuit- 6 sets
10-12 reps
110 x 12
110 x 12
15 count break
6-8 reps
125 x 6
125 x 6
As long as needed break
(both arm) 140 x 9
(both arm) 140 x 9

Weighted Dips ss barbell curls (45 lb bar)- 3 sets of 6-8 reps
Dips:
+45 x 6
+45 x 6
+45 x 6
Barbell curls:
65 x 8
65 x 8
85 x 8

YOU WANT INSANITY?!?!?! HERE IT IS!!!! COUGHIN BLOOD ON EVERYTHING!!!! NOT STOPPIN TILL THE CASKET DROPS!!!!!

Hard Pauses at top and bottom of every rep - Cable wrist curl (pulling from top down on every set)- 6 sets of 10-12 reps
Palms down
80 x 12
80 x 12
80 x 12
Palms up tricep underhand pulldown into extension
30 x 11
30 x 11
Curl bar reverse curl into extension
60 x 10

Platform Hanging leg raises- 3 sets
Weighted - 6-10 reps
+35 x 8
+35 x 8
Bodyweight x 10

NOT DONE YET!!! NEVER DONE!!! MORE VOLUME THAN YOUR MIND CAN HANDLE!!! THIS IS HOW I GROW!!! THIS IS HOW I WIN!!!!!

Powertech crunch- 2 sets with minimal break
+0 x 10
+5 x 10

Vacuums (hands pushing on bench)- 1 set to failure
1 min 50 seconds

Don't Dies- 1 set of 10-12 reps
95 x 12

Intensity has been at its highest lately...everyday I'm more hungry to win...everyday I push harder...EVERYDAY I. WORK. HARD...weighed in at 214 lbs this morning...recomp is workin like a charm




Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - Not getting tired of this!
Mixability: 10/10 - Even with my dextrose there's barely any flakes or clumps!
Effectiveness: 9/10 - Recovery has been on par! Really love my BCAA's intraworkout!


FULL REVIEW OF FORMUTECH VOLITALE VIDEO HAS BEEN UPLOADED TO MY YOUTUBE PAGE
 
TheSwanks

TheSwanks

Well-known member
Awards
2
  • RockStar
  • Established
Thursday - Upper Hybrid - Arm Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range, Arms 10-12 reps)


Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20)OR other machine behind the head (4x20) into shoulder db presses (25x10)

been a crazy past week days and its only getting busier!!! LOVE IT!! This is my lifestyle!!! THIS IS HOW I THRIVE!!!! PUTTIN IN WORK!!!! LETS F#$KIN GO!!!!

Triceps- 6 sets of 8-12 reps
Overhead Single Arm Rope Cable extension
40 x 12
50 x 8
50 x 8
Both Arm Overhand short bar pressdowns (cables with back pad)
80 x 9
80 x 9
DB kick backs
25 x 12

Biceps- 6 sets
6-8 reps: Alternating DB curls squeezing hard at top of every rep (focus on twisting)
45 x 6
45 x 6
8-12 reps: 1.5 rep both Arm High curl (highest setting, standing at side, curling behind head)
(shortened) 50 x 10
(lengthened) 50 x 10
8-12 reps: Seated Both arm twisting DB incline curl (keep elbows back, drag curl principles)
35 x 11
35 x 11

NONSTOP PRESSURE ON THESE ARMS!!! WEAK POINT...NOT FOR LONG!!!! MAKIN EM BLEEEEEEED!!!!

Incline DB- 3 sets of 8-10 reps
60 x 10
60 x 10
60 x 10

Flat Barbell Bench- 3 sets of 2-6 reps
5:2:1 tempo
250 x 3
10 count pause on chest
235 x 3
Close Grip (touch and go)
235 x 3

Single Arm Seated Pec deck flys (seat lvl 8)- 3 sets of 10-12 reps
190 x 12
205 x 10
205 x 10

MORE MORE!!!!! I WANT MORE!!! SNAPPIN ALL THE IRON IN THIS PLACE!!! I F#$KIN OWN IT!!!!

BPAK Back Complex (Wide grip pulldown into close grip cable rows)- 6 sets
90 degree body angle - behind head pulldown/row to sternum with elbows in (8-10 reps)
180 x 10 into 165 x 10
195 x 8 into 180 x 8
75 degree body angle - normal front pulldown to chin/row to balls with elbows in (8-10 reps)
210 x 8 into 180 x 8
210 x 8 into 180 x 8
Underhand pulldown into overhand ultra wide grip pulldown (6-8 reps)
195 x 6 into 135 x 6
195 x 6 into 135 x 6

Rear dets- 5 sets of 8-10 reps
Cable face pull
140 x 10
150 x 8
150 x 8
Reverse bent over db fly on bench (Palms down, elbows out)
25 x 8
25 x 8

LATS ARE WIDER AND THICKER THAN A DAMN OX!!!! FORCING THESE MUSCLES TO GROOOOOOW!!!!!

Single arm lateral delt machine raise circuit- 6 sets
10-12 reps
110 x 12
110 x 12
15 count break
6-8 reps
125 x 6
125 x 6
As long as needed break
(both arm) 140 x 9
(both arm) 140 x 9

Weighted Dips ss barbell curls (45 lb bar)- 3 sets of 6-8 reps
Dips:
+45 x 6
+45 x 6
+45 x 6
Barbell curls:
65 x 8
65 x 8
85 x 8

YOU WANT INSANITY?!?!?! HERE IT IS!!!! COUGHIN BLOOD ON EVERYTHING!!!! NOT STOPPIN TILL THE CASKET DROPS!!!!!

Hard Pauses at top and bottom of every rep - Cable wrist curl (pulling from top down on every set)- 6 sets of 10-12 reps
Palms down
80 x 12
80 x 12
80 x 12
Palms up tricep underhand pulldown into extension
30 x 11
30 x 11
Curl bar reverse curl into extension
60 x 10

Platform Hanging leg raises- 3 sets
Weighted - 6-10 reps
+35 x 8
+35 x 8
Bodyweight x 10

NOT DONE YET!!! NEVER DONE!!! MORE VOLUME THAN YOUR MIND CAN HANDLE!!! THIS IS HOW I GROW!!! THIS IS HOW I WIN!!!!!

Powertech crunch- 2 sets with minimal break
+0 x 10
+5 x 10

Vacuums (hands pushing on bench)- 1 set to failure
1 min 50 seconds

Don't Dies- 1 set of 10-12 reps
95 x 12

Intensity has been at its highest lately...everyday I'm more hungry to win...everyday I push harder...EVERYDAY I. WORK. HARD...weighed in at 214 lbs this morning...recomp is workin like a charm

Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Taste: 10/10 - Not getting tired of this!
Mixability: 10/10 - Even with my dextrose there's barely any flakes or clumps!
Effectiveness: 9/10 - Recovery has been on par! Really love my BCAA's intraworkout!

FULL REVIEW OF FORMUTECH VOLITALE VIDEO HAS BEEN UPLOADED TO MY YOUTUBE PAGE
Looking gigantic dude!
 
BeastFitness

BeastFitness

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Awards
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BeastFitness

BeastFitness

Banned
Awards
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Friday - Lower Hypertrophy Day (Hybrid Cycle) (10-50 reps)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20)OR other machine behind the head (4x20) into shoulder db presses (25x10)

WOKE UP AMPED UP!!!! TIME TO BEAST ANOTHER SESSION!!!! THIS IS HARDCORE!!!!

CONSTANT TENSION/No pause at top - Close stance V Squat (face machine, bottom out on every rep)- 4 sets
20-30 reps
2 plates x 22
2 plates x 22
12-15 reps
4 plates x 15
4 plates x 15

Close stance leg press- 4 sets
Toes Straight
(20-30 reps) 2 100's + 12 plates x 26
(30-50 reps) 2 100's + 10 plates x 38
Toes Out - 1.5 Reps (8-12 reps)
2 100's + 12 plates x 10
2 100's + 12 plates x 10

BLOOD VOLUME OUT THE AZZ!!!! QUADS ARE BURSTIN AT THE F#$KIN SEEMS!!!!!

Somersault squats- 4 sets
Toes Straight (8-12 reps)
65 ps x 12
67.5 ps x 8
67.5 ps x 8
67.5 ps x 8

Laying Leg Curls (pause at top and bottom of every rep)- 4 sets
12-15 reps
155 x 13
155 x 13
15-25 reps
110 x 17
110 x 17

RIPPIN THIS SHYT APART!!!!!! INTENSITY IS BOILING IN MY VEINS!!!!

Standing Single Leg Curl Circuit (up till hard hamstring contraction)- 4 sets
12-20 reps
25 x 16
25 x 16
20-30 reps
20 x 22
8-10 reps
70 x 10

Single leg glute cable extension (body leaning forward at 45 degree angle)- 2 sets
12-20 reps
50 x 16
8-10 reps
80 x 9

No way you can handle this!!!! NO WAAAY YOU CAN KEEP UP!!!!

BPAK superset CIRCUIT - Seated Calf Press superset (toes out into standing bodyweight toes straight, pause at top and bottom of every rep)- 4 sets
Pause at top and bottom of every rep - 10-15 reps seated / AMAP standing
2 plates + 2 25's x 15 into 26
2 plates + 2 25's x 15 into 26
Pump reps - 15-50 reps
2 plates + 2 25's x 21 into 21
2 plates + 2 25's x 21 into 21

Timed FULL EXTENSION leg press machine calf press- 3 sets 40 seconds -1 min 10 seconds
Normal
Lvl 10 x 58 seconds
Lvl 10 x 58 seconds
Forced Stretch
Lvl 10 x 1 min 2 seconds

time for something Ive never done before...time for a MAJOR STRIP SET....TIME FOR PAAAAAAIN!!!!!

Squats- Strip Set with minimal break between sets (drop 1 plate each drop) - 8 reps per
Normal
430 x 8
2 count in hole
315 x 8
3 count in hole
225 x 8
5 count in hole
135 x 8

NON STRAPPED Smith Machine Double Shrug (20 front into 20 back circuit = 1 rep)- 1 set of 1-3 reps
225 x 1.5

Took some pics of the legs and I gotta say...once they get leaner...THE GAME WILL CHANGE...not posting up pics until they are on an ENTIRELY new level...GUNNA DROP JAWS


Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - Wanna drink this all day!
Mixability: 10/10 - Never a problem!
Effectiveness: 10/10 - Couldnt be better!
 
BeastFitness

BeastFitness

Banned
Awards
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Saturday - Upper Hypertrophy Day (Hybrid Cycle) (8-50 reps)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20)OR other machine behind the head (4x20) into shoulder db presses (25x10)

rolled outta bed at 1AM like I do everyday...WITH A SMILE ON MY FACE!!!! CRUSHED homework, edited videos, ate, and off to the gym...off to home...OFF TO MY F#%KIN OFFICE!!!!

Flat Barbell Bench- 3 sets Touch and go
10-12 reps
225 x 10
TUT (30-60 count)
225 x 33 count
225 x 39 count

Incline DB press- 2 sets of 12-15 reps
55 x 12
55 x 12

RUSHING AROUND THIS GYM!!!! PUMP IS ALREADY MAKIN MY SKIN WANNA BURST!!!!

Cable Flys (at chest lvl 10)- 3 sets of 15-30 reps
Top down
50 x 16
Chest (lvl 10)
50 x 16
Lowest up
30 x 16

Width work- 5 sets
10-12 reps - Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Bodyweight x 11
Bodyweight x 11
Timed (40-70 seconds)
135 x 52 seconds
135 x 52 seconds
Forced Drop Set
210 x 12 dropped 150 x 12

MMC IS OUTTA THIS WORLD!!!! PRS ON EVERY SET OF EVERY EXERCISE...YOU KNOW HOW I ROLL!!!

Kikel Style Pendlay Rows- 3 sets
Overhand - Max Effort Set (6-8 reps, pinkys on second ring, elbows in)
325 x 6
Overhand Wide (8-10 reps, pinkys on last ring, elbows out)
225 x 10
225 x 10

Side laterals- 6 sets
Forced Loose Form DB (8-15 reps)
95 x 8
95 x 8
Standing single arm DB kept at sides (12-15 reps)
40 x 12
40 x 12
Bodyweight arm speed side laterals
0 x 30
0 x 30

MORE BLOOD!!! MORE PAIN!!!! MORE GROWTH!!! BLEEDIN FROM THE MOUTH LIKE A DAMN ANIMAL!!!!

Front machine Face rope pulls (palms down, pull above head)- 4 sets
Loose form to forehead (20-30 reps)
110 x 30
120 x 20
5 count pause to overhead (8-10 reps, strict form)
120 x 8
120 x 8

Triceps- 5 sets
Weighted Dips (8-10 reps)
+70 x 10
Skullcrushers (12-15 reps)
50 x 12
50 x 12
Front Machine Rope cable kickbacks (15-20 reps)
20 x 20
30 x 15

arms are a MAJOR WEAKPOINT on my physique...TIRED OF IT...NOT STANDING FOR IT...STARTING TO HIT THESE HARDER THAN EVER!!! WATCH ME GROOOOW!!!

Biceps- 5 sets
Barbell curl (8-10 reps, 45 lb bar)
85 x 8
85 x 8
Standing both arm twisting db curls (12-15 reps)
35 x 12
Machine preacher curl (15-20 reps)
50 x 20
65 x 15

Front machine Single arm cable Forearm work pulling from bottom on all sets- 6 sets
curl with extension (15-20 reps)
30 x 16
Palms up wrist curl (15-20 reps)
60 x 17
60 x 17
Palms downs wrist curl (10-30 reps)
20 x 11
20 x 11

people come into the gym...stared at me...AND WALKED RIGHT BACK OUT!!! I OWN THIS PLACE!!! GTFO OF MY WAY OR PREPARE FOR WAR!!! MOVIN WEIGHT LIKE A FREIGHT TRUCK!!!

Hanging leg raises- 1 set AMAP
44

Machine crunch- 2 sets
(10-15 reps) 160 x 10
(20-30 reps) 130 x 24

Hands on bench Vacuums (squeeze as hard as possible)- 1 set
48 seconds

...I keep posting this side shot because it was a MAJOR weak shot for me at my last show...this best shows my progression of thickness added...this is pathetic...you haven't seen anything yet...



Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - Not getting old after almost 2 weeks!
Mixability: 10/10 - Still mixing great!
Effectiveness: 10/10 - Recovering better than ever before!!!!!
 
BeastFitness

BeastFitness

Banned
Awards
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Monday - Lower MAX EFFORT (Hybrid Cycle) - VOLUME DAY (1-5 rep range, put weaker movement first with more volume to focus on that particular lift)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20)OR other machine behind the head (4x20) into shoulder db presses (25x10)

I would have never progressed this offseason if I never tried anything new...TODAY STARTS A NEW CYCLE OF INSANITY...TODAY STARTS A NEW CYCLE OF F#%KIN GROOOOOWTH!!!!!!! LETS GET INSAAAAANE!!!!

Short break between sets (roughly
30-60 seconds) Sumo Deadlifts- 20 sets of singles
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
----------------
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1

20 F#$KING SETS WITH BARELY ANY REST IN BETWEEN!!!! THIS IS HOW WE OVERLOAD IN THIS BITCH!!!!

Short break between sets (roughly 30-60 seconds) Low Bar Back Squats- 10 sets of singles
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1

4 PLATES FOR 10 SETS AFTER 20 SETS OF DEADLIFTS??? WHO ELSE DOES THIS?!?!!? NO ONE!!! NO ONE CAN KEEP UP!!!!

Slow Tempo Quad Sweep Partials - Close stance leg press (short ROM for quad sweeps with no glute/hamstring emphasis)- 4 sets of 3-5 reps
Toes Straight
2 100's + 23 plates x 5
2 100's + 23 plates x 5
Toes Pointed Out at 45 Degrees
2 100's + 23 plates x 5
2 100's + 23 plates x 5

Smith Machine Somersault squats (holding onto front of machine)- 2 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
230 x 5
230 x 5

VOLUME UPON VOLUME!!! GTFO!!!!! THIS IS MY HOME!!!!! MY GOD DAMN SANCTUARY!!!!

Timed Weighted GHR (full ROM)- 3 sets of 2-5 reps
+12.5 x 3
10 second break
+12.5 x 3
10 second break
+12.5 x 3

Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 3-5 reps
Lvl 18 x 4
Lvl 18 x 4
Lvl 18 x 4

Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
4 plates + 2 15's x 2
4 plates + 2 15's x 2
4 plates + 2 15's x 2
Toes Striaght - 1.5 Reps Shortened
4 plates + 2 15's x 2
4 plates + 2 15's x 2
4 plates + 2 15's x 2

CRUSHIN THESE CALVES!!!!! IM THE F#$KING KIIIING!!!!! IM NEVER GUNNA TAKE OF MY CROOOOOWN!!!!!

Standing smith machine calf press on to big toe- 3 sets of 3-5 reps
5:5:5 tempo
225 x 5
315 x 5
405 x 3

Pulldown scapula retractions- 3 sets of 3-6 reps
150 x 6
180 x 6
210 x 6

...Goal with this new training cycle is to cycle my max effort days switching off every week between VOLUME and HEAVY Max Effort Days...PREPARE FOR GROWTH...

Wish I woulda flexed my other delt ;)




Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - Easily my favorite tasting supplement!
Mixability: 8/10 - Kinda clumped up a bit on me today but overall smooth!
Effectiveness: 10/10 - HUUUGE day today so we'll see how much this helps me recover tomorrow morning!
 
BeastFitness

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Tuesday - Upper MAX EFFORT (Hybrid Cycle) - VOLUME DAY (1-5 rep range, put weaker movement first with more volume to focus on that particular lift, only change volume and weight on big 4)

Hybrid Daily Warm Ups 2
*Full ROM

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20)OR other machine behind the head (4x20) into shoulder db presses (25x10)

4+ inches of snow outside burying my car...NO PROBLEM...I dont care if I have to hike to the gym...DETERMINATION...NEVER GUNNA STOP ME...

Short break between sets (roughly
30-60 seconds) Flat Bench- 10 sets of singles (5:2:1 tempo)
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1

barely ANY breaks in between!!!! CRUSHIN THIS WEAK AZZ BENCH!!!! NOW IM IN THE ZONE!!!!

30 degree Incline db press (on already bent bench, down and touch armpits on every rep)- 3 sets of 3-5 reps
100 x 3
100 x 3
100 x 3

Pec Deck Flys (open grip, seat lvl 8)- 3 sets of 4-6 reps
250 x 6
265 x 6
265 x 6

BIG PUUMP!!!! STRENGTH IS BLOWIN OFF THE F#$KIN CHARTS!!!!

Bounce onto bench on every rep - Short break between sets (roughly
30-60 seconds) Loose form overhand barbell rows below the knee (middle finger on first ring)- 10 sets of triples
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

SMAAAAASHING THIS BACK!!! LATS GOTTA GET WIDER!!!! LATS GOTTA GET THICKER!!!! FEELIN LIKE A F#$KIN ANIMAL!!!!

Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Wide grip:
+1 plate x 5
+1 plate x 4
Close grip:
+1 plate x 5
+1 plate x 5
Loose Form Below Nose Pulldowns
270 x 4
270 x 4

Loose form DB side lateral rest pause sets (sets of 6 until unable to get 6)- 1 set with 30 count in between sets with 3-6 reps
105 x 5
20 count arm laterals into 10 count rest
105 x 5
20 count arm laterals into 10 count rest
105 x 5
20 count arm laterals into 10 count rest

Seated db shoulder press- 3 sets of 4-6 reps
55 x 6
55 x 6
55 x 6

tryin new things and FORCING THIS BODY TO GROW!!!! PROWLING AROUND THE GYM!!!! IM A LION!!!! THIS IS MY JUNGLE!!!!

Paused - Standing reverse rear delt pec deck- 3 sets of 4-6 reps
190 x 4
190 x 4
190 x 4

Triceps- 5 sets
Weighted dips (2-5 reps)
+90 x 4
+90 x 4
Single overhand cable pressdown (4-6 reps)
60 x 6
70 x 3
Explosive Rope kickbacks
60 x 4

HAT DOWN EYES UP!!!! UPPER BODY IS REACHING A NEW LEVEL!!!!

Biceps- 6 sets of 3-4 reps per arm
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
55 x 4
55 x 4
5 count pause - Single Arm High curl (highest setting, standing at side, curling behind head)
80 x 4
80 x 4
Both arm twisting DB incline curl (keep elbows back, drag curl principles)
40 x 5
40 x 5

Pause at tops of all reps and squeeze - Chris Jones Barbell standing wrist curl ss reverse curl into extension (no thumb grip curling up and in)- 4 sets of 5-8 reps
Front CJ
65 x 6 5
65 x 6 5
Back CJ
65 x 6 5
65 x 6 5

you dont work forearms or abs???? WATCH MINE DWARF YOURS ON STAGE...IM LEAVING NOTHING TO CHANCE!!! IM CRUSHIN IT ALL!!!!

Decline db bent leg raise crunch- 3 sets of 4-6 reps
+30 x 6
+30 x 6
+30 x 6

Vacuums- 1 set
Squeezing as hard as possible (hands over head)
1 min 2 seconds

Machine crunches- 3 sets of 4-6 reps
230 x 6
230 x 6
230 x 6

...Pushing it to new levels EVERY.DAMN.DAY...




Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Taste: 10/10 - MMMMM!!!!
Mixability: 10/10 - Even my dextrose is smooth in here!
Effectiveness: 10/10 - Recovered completely from yesterday's BIG session! REALLY impressed!!!


Formutech Endurance Vlog #4 - Review After 2 Weeks
[video=youtube;DhSCLyYjFjA]https://www.youtube.com/watch?v=DhSCLyYjFjA[/video]
 
TheSwanks

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this log kicks ass, seriously! putting in the work brother, great job in here!
 
BeastFitness

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Im glad you guys are enjoying it!!! Only going to improve!
 
BeastFitness

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Wednesday - Lower Hybrid - Quad Sweep Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range)

Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 8)

-5 min elliptical warm up (around 55 RPM)
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x16 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 32 / 16 toes straight into 16 toes pointed out at 45 degrees) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x15) OR other machine behind the head (5
60x20) into shoulder db presses (25x10)

C4 and ENDURANCE into the shakers, out the door, thru the snow, and to the gym...began warming up on the treadmill to help bring more bloodflow into my lower body...the whole time Im listening to Rob Bailey's new songs...the one line says "this is not last year...and I am not done here"...and hits home with me...last year I was small, weak, and had not accomplished as many goals as I have today...THIS IS NOT LAST YEAR...I AM NO LONGER THE SAME PERSON I WAS...I AM BETTER...I AM SMARTER...I AM STRONGER...AND IM MORE F#$KING INTENSE THAN EVER!!!!!!!!

Front Squats- 3 sets of 4-6 reps
Warm ups
135 x 6
225 x 3
295 x 1
Normal
310 x 5
2 count Pause in Hole
275 x 4
5 count Pause in Hole
250 x 4

Deloaded Conventional Deadlifts (end of smooth bar in middle of feet, middle fingers on first ring)- 3 sets of 4-6 reps
440 x 4
440 x 4
440 x 4

CRUSHING THESE WEAKER MOVEMENTS!!!!! NEARLY RAN UP TO THE BAR AND RIPPED IT OFF THE F#$KIN RACK AND FLOOR!!!!!

15 count break between sets - Close stance leg press quad sweep partials- 6 sets
Toes Pointed Straight (4-10 reps)
2 100's + 18 plates x 6
2 100's + 18 plates x 6
2 100's + 18 plates x 6
2 100's + 18 plates x 6
Toes Pointed Out At 45 Degrees - Single Leg Circuit (8-10 reps)
2 100's + 4 45's x 8
2 100's + 4 45's x 8

Slow and Controlled Somersaut squats- 2 sets of 40-50 seconds
Toes Straight
150 x 43 seconds
150 x 43 seconds

Seated leg curl- 2 sets of 8-10 reps
220 x 8
(1.5 reps shortened) 160 x 9

BARELY ANY REST BETWEEN SETS!!! I HAVE NO USE FOR REST!!! I HAVE NO NEED!!!! I THRIVE ON PRESSURE!!! I THRIVE ON PROGRESSION!!!!!

Heels touching/legs close together - Lying leg curl- 2 sets of 8-10 reps
170 x 8
(paused at top and bottom) 110 x 9

Standing Single Leg curls- 2 sets of 8-10 reps
75 x 9
75 x 9

Single leg Glute press circuit (keep tension on top half of movement for glutes)- 4 sets of 6-10 reps
1.5 Reps
Lvl 7 x 9
Lvl 7 x 8
Normal
Lvl 9 x 9
Lvl 9 x 9

DRIPPIN BLOOD ON THIS SHYT!!!! ENDURANCE OF A F#$KING ANIMAL!!!! I TAKE WHAT I WANT!!!! NOTHING'S HANDED!!!!!

Horizontal calf press (knees slightly bent, onto big toe, pause at top and bottom of every rep)- 6 sets of 6-10 reps
Feet shoulder width
150 x 10
170 x 10
170 x 8
Feet touching
170 x 8
170 x 8
170 x 8

Cable Scap retractions (long bar, overhand)- 4 sets of 5-8 reps
150 x 10
5 count break
150 x 10
5 count break
150 x 10
5 count break
150 x 10

I know I said I wouldn't post a pic of my legs for while...but then I remembered how much my haters love my progress pics ;)
...Very pleased with the high insertion of my quad sweeps...




Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Dosage: 1 scoop
Taste: 10/10 - Melon FTW!!!! Not too sweet and keeps tasting better everyday!
Mixability: 10/10 - Honestly one of the best and smoothest BCAA product I've used
Effectiveness: 10/10 - Barely even any muscle soreness? No DOMs...gotta love it!!!
 
double s

double s

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Damn dude, crazy lifts. Might need to get you on some Flexible by Formutech as well.
 
TheSwanks

TheSwanks

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Wednesday - Lower Hybrid - Quad Sweep Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range)

Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 8)

-5 min elliptical warm up (around 55 RPM)
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x16 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 32 / 16 toes straight into 16 toes pointed out at 45 degrees) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x15) OR other machine behind the head (5
60x20) into shoulder db presses (25x10)

C4 and ENDURANCE into the shakers, out the door, thru the snow, and to the gym...began warming up on the treadmill to help bring more bloodflow into my lower body...the whole time Im listening to Rob Bailey's new songs...the one line says "this is not last year...and I am not done here"...and hits home with me...last year I was small, weak, and had not accomplished as many goals as I have today...THIS IS NOT LAST YEAR...I AM NO LONGER THE SAME PERSON I WAS...I AM BETTER...I AM SMARTER...I AM STRONGER...AND IM MORE F#$KING INTENSE THAN EVER!!!!!!!!

Front Squats- 3 sets of 4-6 reps
Warm ups
135 x 6
225 x 3
295 x 1
Normal
310 x 5
2 count Pause in Hole
275 x 4
5 count Pause in Hole
250 x 4

Deloaded Conventional Deadlifts (end of smooth bar in middle of feet, middle fingers on first ring)- 3 sets of 4-6 reps
440 x 4
440 x 4
440 x 4

CRUSHING THESE WEAKER MOVEMENTS!!!!! NEARLY RAN UP TO THE BAR AND RIPPED IT OFF THE F#$KIN RACK AND FLOOR!!!!!

15 count break between sets - Close stance leg press quad sweep partials- 6 sets
Toes Pointed Straight (4-10 reps)
2 100's + 18 plates x 6
2 100's + 18 plates x 6
2 100's + 18 plates x 6
2 100's + 18 plates x 6
Toes Pointed Out At 45 Degrees - Single Leg Circuit (8-10 reps)
2 100's + 4 45's x 8
2 100's + 4 45's x 8

Slow and Controlled Somersaut squats- 2 sets of 40-50 seconds
Toes Straight
150 x 43 seconds
150 x 43 seconds

Seated leg curl- 2 sets of 8-10 reps
220 x 8
(1.5 reps shortened) 160 x 9

BARELY ANY REST BETWEEN SETS!!! I HAVE NO USE FOR REST!!! I HAVE NO NEED!!!! I THRIVE ON PRESSURE!!! I THRIVE ON PROGRESSION!!!!!

Heels touching/legs close together - Lying leg curl- 2 sets of 8-10 reps
170 x 8
(paused at top and bottom) 110 x 9

Standing Single Leg curls- 2 sets of 8-10 reps
75 x 9
75 x 9

Single leg Glute press circuit (keep tension on top half of movement for glutes)- 4 sets of 6-10 reps
1.5 Reps
Lvl 7 x 9
Lvl 7 x 8
Normal
Lvl 9 x 9
Lvl 9 x 9

DRIPPIN BLOOD ON THIS SHYT!!!! ENDURANCE OF A F#$KING ANIMAL!!!! I TAKE WHAT I WANT!!!! NOTHING'S HANDED!!!!!

Horizontal calf press (knees slightly bent, onto big toe, pause at top and bottom of every rep)- 6 sets of 6-10 reps
Feet shoulder width
150 x 10
170 x 10
170 x 8
Feet touching
170 x 8
170 x 8
170 x 8

Cable Scap retractions (long bar, overhand)- 4 sets of 5-8 reps
150 x 10
5 count break
150 x 10
5 count break
150 x 10
5 count break
150 x 10

I know I said I wouldn't post a pic of my legs for while...but then I remembered how much my haters love my progress pics ;)
...Very pleased with the high insertion of my quad sweeps...




Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Dosage: 1 scoop
Taste: 10/10 - Melon FTW!!!! Not too sweet and keeps tasting better everyday!
Mixability: 10/10 - Honestly one of the best and smoothest BCAA product I've used
Effectiveness: 10/10 - Barely even any muscle soreness? No DOMs...gotta love it!!!
HOLY FUKIN QUADZILLA!!!!!!!!! Awesome progress brother! Those quads are going to be show stoppers for sure
 
BeastFitness

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Saturday - Upper Hypertrophy Day (Hybrid Cycle) (8-50 reps)

Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 8)

-5 min elliptical warm up (around 55 RPM)
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x16 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 32 / 16 toes straight into 16 toes pointed out at 45 degrees) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x15) OR other machine behind the head (5
60x20) into shoulder db presses (25x10)

Entire week has been double shifts since its a full time retail job and it was thanksgiving and black friday...no worries...shyts stayed as real as ever...AND IM GETTING BETTER THAN EVER!!!!! RUNNING INTO THE GYM AND JUMPED INTO MY WARM UPS!!!! PUMPED OUTTA MY MIND!!! LET THE INSANITY BEGIN!!!!

Flat Barbell Bench- 2 sets Touch and go
8-10 reps
230 x 8
TUT (30-60 count)
225 x 45 count

Incline DB press- 2 sets of 10-12 reps
60 x 10
60 x 10

Cable Flys (at chest lvl 10)- 3 sets of 15-30 reps
Top down
50 x 18
Chest (lvl 10)
50 x 18
Lowest up
30 x 18

chest has improved DRAMATICALLY...ROUND...FULL...AND F#^KIN GROWING!!!!!

Width work- 6 sets
10-12 reps - Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Bodyweight x 12
+5 x
Non reset pullups AMAP (constant tension, partials if needed)
Bodyweight x 12
Timed (40-70 seconds)
(wide) 135 x 54 seconds
(ultra wide) 105 x 40 seconds
Forced Drop Set (8-10 reps)
225 x 8 dropped 165 x 8

Kikel Style Pendlay Rows- 3 sets
Overhand - Max Effort Set (6-8 reps, pinkys on second ring, elbows in)
330 x 6
Overhand Wide (8-10 reps, pinkys on last ring, elbows out)
235 x 8
235 x 8

LATS FOR DAAAAYZ!!!!! COME AT ME BRO!!!!! I CANT LOSE!!!!!

Side laterals- 6 sets
Forced Loose Form DB (8-15 reps)
95 x 9
95 x 9
Standing single arm DB kept at sides (12-15 reps)
40 x 15
45 x 12
Bodyweight arm speed side laterals
0 x 30
0 x 30

Front machine Face rope pulls (palms down, pull above head)- 4 sets
Loose form to forehead (20-30 reps)
120 x 22
120 x 22
5 count pause to overhead (8-10 reps, strict form)
120 x 9
120 x 9

MORE!!!!! MORE!!!!!! IM BRINGIN INTENSITY TO A WHOLE. NEW. LEVEL.

Triceps- 5 sets
Weighted Dips (8-10 reps)
+75 x 8
Skullcrushers into close grip (12-15 reps)
50 x 15 into 8
50 x 15 into 8
Front Machine Rope cable kickbacks (15-20 reps)
30 x 15
30 x 15

Biceps- 5 sets
Barbell curl (8-10 reps, 45 lb bar)
85 x 10
85 x 10
Standing both arm twisting db curls (15-20 reps)
30 x 15
Machine preacher curl (20-30 reps)
65 x 20
65 x 20

you want a gamer changer...HERE I AM!!!! TOSSIN AROUND WEIGHT LIKE THEIR F#$KIN TOYS!!!!

Forearm work - CJ thumbless front into reverse curls- 4 sets of 15-30 reps
45 x 15 15
45 x 15 15
45 x 15 15
45 x 15 15

Hanging leg raises- 1 set of 20-50
46

Machine crunch- 2 sets
(10-15 reps) 160 x 12
(20-30 reps) 130 x 28

Hands on bench Vacuums (squeeze as hard as possible)- 1 set
50 seconds

...width....thickness...ITS ALL COMIN!!!




Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Dosage: 1 scoop
Taste: 10/10 - After not taking this for 2 days the taste was better than ever!!!
Mixability: 10/10 - Never a problem!!!
Effectiveness: 10/10 - Cant complain!!!!
 
BeastFitness

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Damn dude, crazy lifts. Might need to get you on some Flexible by Formutech as well.
Wouldnt mind that ;) ahha thanks man!
HOLY FUKIN QUADZILLA!!!!!!!!! Awesome progress brother! Those quads are going to be show stoppers for sure
BRO!! Thanks so much for the compliment!!! My focus has been to get those Big Ramy quad sweeps ;)
 
BeastFitness

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Sunday - Weakpoint Day - Biceps, Triceps, Forearms (Hybrid Cycle) (6-50 reps)

My body has adapted...I have learned my body...time to reap the rewards!!! Hitting every muscle 3x per week on my Hybrid DUP program has allowed me to continuously gain muscular size and strength while slowly leaning out...the only downfall is my arms are growing slower than everything else...TIME FOR A CHANGE...TIME TO ADD A 7TH DAY...TIME TO PUSH THE LIMITS OF WHAT HUMANS CAN DO...TIME TO BECOME AN ANIMAL!!!!!

2 Way Close grip bench press (elbows in at sides)- 4 sets of 6-10 reps
Warm ups
Bar x 10
135 x 8
185 x 3
Working sets
Flat
225 x 6
225 x 6
30 degree Incline
135 x 8
135 x 8

focusing PURELY on tricep pressing!!! Gunna get this motor pattern down and F#$KIN OWN IT!!!!

Standing barbell curl (45 lb bar)- 4 sets of 6-10 reps
95 x 6
95 x 6
95 x 6
95 x 6

Skullcrushers (curl bar)- 4 sets of 12-15 reps
60 x 12
60 x 12
60 x 12
60 x 12

arms are BEYOND PUMPED!!!! Hittin arms 4x per week!!!! YOU GOTTA FORCE YOUR BODY TO GROOOOW!!!!

Standing single arm alternating db curls- 4 sets of 12-15 reps
30 x 12
30 x 12
30 x 12
30 x 12

Pause at peak contraction of every rep - Rope superset (pressdowns into curls)- 3 sets of 20-30 reps
Pressdown- 60 x 20
60 x 20
60 x 20
Curl- 60 x 20
60 x 20
60 x 20

ROELLY ARMS!!!! STOMPIN AROUND THIS GYM AND THROWIN WEIGHTS!!! GTFO!!! JACKED UP ON C4!!!

Front machine Single arm cable Forearm work pulling from bottom on all sets- 4 sets
Palms up wrist curl (15-20 reps)
60 x 20
60 x 20
Palms downs wrist curl (10-30 reps)
20 x 15
20 x 15

Forearm work - CJ thumbless front into reverse curls- 4 sets of 20-30 reps
30 x 20 20
30 x 20 20
30 x 20 20
30 x 20 20

...Slowly ease into hitting my arms 4x per week...to make these arms grow faster I need DETERMINATION...THIS. IS. THE. FACE. OF. DETERMINATION...



Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Dosage: 1 scoop
Taste: 8/10 - Today I added a little less dextrose because I was running low and it actually changed the flavor a little bit...DEFINITELY enjoyed it better with more dextrose in it!
Mixability: 10/10 - Till mixing perfectly!!!
Effectiveness: 10/10 - Not even a little sore from yesterday's hypertrophy workout!!! RECOVERY HAS BEEN OUT OF THIS WORLD!!!


New Vlog on ENDURANCE will be uploaded within the next couple of days!!!
 
BeastFitness

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Monday - Lower MAX EFFORT (Hybrid Cycle) - HEAVY DAY (1-5 rep range)
*NO BELTS on any days

Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 8)

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x16 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 32 / 16 toes straight into 16 toes pointed out at 45 degrees) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x15) OR other machine behind the head (60x20) into shoulder db presses (25x10)

yesterday marked the first day of hittin the gym 7x a week...working towards my goals everyday...the way I see it...if I wanna get better at something...im gunna do it as frequently as possible...AND AS F#$KIN HARD AS POSSIBLE!!!!

Sumo deficit deadlifts (every rep is deloaded on ground)- 5 sets
Singles
445 x 1
450 x 1
450 x 1
Doubles/Triples
425 x 3
425 x 3

BIG AZZZ PRS!!! NEVER HIT A 450 DEFICIT DEADLIFT BEFORE!!! BLAZED THRU EM AND CRUSHED MY TRIPLE WORK!!! FREIGHT TRAIN!!!

Negative Neutral Spine Low Bar Back Squats (head down on negative, head up on positive, middle finger on second ring)- 4 sets of Singles/Doubles/Triples
Warm up
135 x 10
225 x 5
315 x 3
405 x 1
Normal (Single)
460 x 1
3-5 Count Paused/Slight Pause in Hole
(5) 410 x 1
(5) 410 x 1
(5) 410 x 1

WHA?!?!?! MORE PRS?!?!! EXHAUSTED SQUATS WITH 460 AND 410 WITH PAUSED!!!!! FTW!!! CANT BE STOPPED!!!

Slow Tempo Quad Sweep Partials - Close stance leg press (short ROM for quad sweeps with no glute/hamstring emphasis)- 4 sets of 3-5 reps
Toes Straight
2 100's + 24 plates x 3
2 100's + 24 plates x 3
5 count paused - Toes Straight
2 100's + 20 plates x 3
2 100's + 20 plates x 3

Smith Machine Somersault squats (holding onto front of machine)- 2 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
235 x 3
235 x 3

BEASTLY STRENGTH ON EVERY.DAMN.EXERCISE...NO EXCUSES!!!

Weighted GHR (full ROM)- 3 sets of 2-5 reps
+15 x 3
+15 x 3
+15 x 3

Single standing leg curls- 3 sets of 3-5 reps
80 x 5
85 x 3
90 x 3

Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 3-5 reps
Lvl 18 x 5
Lvl 18 x 5
Lvl 18 x 5

THICK HAMSTRINGS!!! HARD F#$KIN CONTRACTIONS!! NOT STOPPIN TILL THE CASKET DROPS!!! GIVE ME BLOOOOD!!!!

Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
4 plates + 2 15's x 3
4 plates + 2 15's x 3
4 plates + 2 15's x 3
Toes Striaght - 1.5 Reps Shortened
4 plates + 2 15's x 3
4 plates + 2 15's x 3
4 plates + 2 15's x 3

Horizontal calf press (feet together, legs slightly bent)- 3 sets of 2-5 reps
5:5:5 tempo
230 x 3
230 x 3
230 x 3

5 count paused DB shrugs- 3 sets of 3-6 reps
140 x 5
140 x 5
140 x 5

...Never settling for second best...the games not over UNTIL. I. WIN...


Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Dosage: 1 scoop
Taste: 10/10 - Used to the non dextrose and tasted great! No more slight bitterness!
Mixability: 10/10 - Just as good without my added dextrose!!!
Effectiveness: 10/10 - Well see how this works with my new 7x per week workout schedule ;)
 
TheSwanks

TheSwanks

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Monday - Lower MAX EFFORT (Hybrid Cycle) - HEAVY DAY (1-5 rep range)
*NO BELTS on any days

Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 8)

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x16 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 32 / 16 toes straight into 16 toes pointed out at 45 degrees) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x15) OR other machine behind the head (60x20) into shoulder db presses (25x10)

yesterday marked the first day of hittin the gym 7x a week...working towards my goals everyday...the way I see it...if I wanna get better at something...im gunna do it as frequently as possible...AND AS F#$KIN HARD AS POSSIBLE!!!!

Sumo deficit deadlifts (every rep is deloaded on ground)- 5 sets
Singles
445 x 1
450 x 1
450 x 1
Doubles/Triples
425 x 3
425 x 3

BIG AZZZ PRS!!! NEVER HIT A 450 DEFICIT DEADLIFT BEFORE!!! BLAZED THRU EM AND CRUSHED MY TRIPLE WORK!!! FREIGHT TRAIN!!!

Negative Neutral Spine Low Bar Back Squats (head down on negative, head up on positive, middle finger on second ring)- 4 sets of Singles/Doubles/Triples
Warm up
135 x 10
225 x 5
315 x 3
405 x 1
Normal (Single)
460 x 1
3-5 Count Paused/Slight Pause in Hole
(5) 410 x 1
(5) 410 x 1
(5) 410 x 1

WHA?!?!?! MORE PRS?!?!! EXHAUSTED SQUATS WITH 460 AND 410 WITH PAUSED!!!!! FTW!!! CANT BE STOPPED!!!

Slow Tempo Quad Sweep Partials - Close stance leg press (short ROM for quad sweeps with no glute/hamstring emphasis)- 4 sets of 3-5 reps
Toes Straight
2 100's + 24 plates x 3
2 100's + 24 plates x 3
5 count paused - Toes Straight
2 100's + 20 plates x 3
2 100's + 20 plates x 3

Smith Machine Somersault squats (holding onto front of machine)- 2 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
235 x 3
235 x 3

BEASTLY STRENGTH ON EVERY.DAMN.EXERCISE...NO EXCUSES!!!

Weighted GHR (full ROM)- 3 sets of 2-5 reps
+15 x 3
+15 x 3
+15 x 3

Single standing leg curls- 3 sets of 3-5 reps
80 x 5
85 x 3
90 x 3

Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 3-5 reps
Lvl 18 x 5
Lvl 18 x 5
Lvl 18 x 5

THICK HAMSTRINGS!!! HARD F#$KIN CONTRACTIONS!! NOT STOPPIN TILL THE CASKET DROPS!!! GIVE ME BLOOOOD!!!!

Seated calf press- 6 sets of 2-5 reps
Toes Straight - 1.5 Reps Lengthened
4 plates + 2 15's x 3
4 plates + 2 15's x 3
4 plates + 2 15's x 3
Toes Striaght - 1.5 Reps Shortened
4 plates + 2 15's x 3
4 plates + 2 15's x 3
4 plates + 2 15's x 3

Horizontal calf press (feet together, legs slightly bent)- 3 sets of 2-5 reps
5:5:5 tempo
230 x 3
230 x 3
230 x 3

5 count paused DB shrugs- 3 sets of 3-6 reps
140 x 5
140 x 5
140 x 5

...Never settling for second best...the games not over UNTIL. I. WIN...


Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Dosage: 1 scoop
Taste: 10/10 - Used to the non dextrose and tasted great! No more slight bitterness!
Mixability: 10/10 - Just as good without my added dextrose!!!
Effectiveness: 10/10 - Well see how this works with my new 7x per week workout schedule ;)
DAMN!! Awesome work brother! How deep is your deficit on those DLs? I usually do about 1.5" (I stand on 45s)

Love the volume, love the variety, and you're hitting really good weight on everything. When is your next comp?
 
02sixxer

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this log kicks ass, seriously! putting in the work brother, great job in here!
Agreed. Highly impressed with the log and his hardwork.

Great job.
 
02sixxer

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Same question. Both next comp and deficit on DL. I have two dl days a week right now. Just for a few more weeks. One day I do them on a 2.5" platform which is insane. I am pretty tall and the break from the ground is brutal. The other DL day I use the hexagon dead lift bar which gives me a positive of 2" so I go heavy as I can. The difference of 4 inches is crazy in the weight you can move.


Also your legs have really thickened out. That is highly impressive.
 
double s

double s

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outstanding...how is your muscle soreness?
 
BeastFitness

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DAMN!! Awesome work brother! How deep is your deficit on those DLs? I usually do about 1.5" (I stand on 45s)

Love the volume, love the variety, and you're hitting really good weight on everything. When is your next comp?
Thanks a lot man! I stand under 1 45lb plate per foot! Hmmmm as far as my next comp I am no where NEAR my goals before competing so it could be 1 year it could be 5! We'll see!!!

Agreed. Highly impressed with the log and his hardwork.

Great job.
Thanks brotha!!

Same question. Both next comp and deficit on DL. I have two dl days a week right now. Just for a few more weeks. One day I do them on a 2.5" platform which is insane. I am pretty tall and the break from the ground is brutal. The other DL day I use the hexagon dead lift bar which gives me a positive of 2" so I go heavy as I can. The difference of 4 inches is crazy in the weight you can move.


Also your legs have really thickened out. That is highly impressive.
Ahh yeah that would be brutal!!! Thanks a lot!!! As far as my next comp I am no where NEAR my goals before competing so it could be 1 year it could be 5! We'll see!!!


outstanding...how is your muscle soreness?
Thanks a lot bro!!! DOMs is COMPLETELY gone!!!! Recovery is off the CHAAARTZ!!!
 
BeastFitness

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2 Upper MAX EFFORT (Hybrid Cycle) - HEAVY DAY (1-5 rep range)

Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 8)

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x16 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 32 / 16 toes straight into 16 toes pointed out at 45 degrees) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x15) OR other machine behind the head (60x20) into shoulder db presses (25x10)



minor surgery kept me out of comission all yesterday...no worries...slept it off...AND READY TO CRUSH SHYT!!!! UPPER MAX EFFORT!!! TIME TO F@#KIN GROOOW!!!!

Barbell Flat Bench- 4 sets
(5:2:1 tempo)
Warm ups
135 x 3
225 x 1
275 x 1
Working sets
Singles
300 x 1
Doubles/Triples
280 x 2
280 x 2
Single hold (hold at bottom for 10-20 count NO RESTING ON CHEST, hold with triceps)
265 x 10 count

BLOWING this chest APART!!! More weights!!! MORE F#$KIN REPZZZ!!!!

30 degree Incline db press (on already bent bench, down and touch armpits on every rep)- 2 sets of 3-5 reps
100 x 4
100 x 4

Pec Deck Flys (open grip, seat lvl 8)- 3 sets of 4-6 reps
280 x 4
280 x 4
280 x 4

STOMPIN AROUND THIS GYM LIKE A MONSTER!!! DRIPPIN BLOOD ON EVERY. PIECE. OF. IRON.

Raised deloaded T Bar rows (platform at lowest level, tight form)- 5 sets of 3-5 reps
6 plates x 5
6 plates x 5
6 plates x 5
6 plates x 5
6 plates x 5

Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Wide grip:
+1 plate + 5 x 3
+1 plate + 5 x 3
Close grip:
+1 plate + 5 x 4
+1 plate + 5 x 4
Loose Form Below Nose Pulldowns
270 x 5
270 x 5

new form of t bar rows felt INSAAANE!!! CRUSHED THAT SHYT WITH EASY.AS.EFFORT...video up tomorrow morning...GET READY TO GET ROCKED!!! MY HOUSE!!!

Loose form DB side lateral rest pause sets (sets of 6 until unable to get 6)- 1 set with 30 count in between sets with 3-6 reps
105 x 6
20 count arm laterals into 10 count rest
105 x 4
20 count arm laterals into 10 count rest
105 x 4
20 count arm laterals into 10 count rest

Seated db shoulder press- 2 sets of 4-6 reps
60 x 4
60 x 4

Paused - Standing reverse rear delt pec deck- 3 sets of 4-6 reps
190 x 5
190 x 5
190 x 5

DELTS OF F#$KIN PEEEAAAACE!!! DROPPIN JAWS!!!

Triceps- 5 sets
Weighted dips (2-5 reps)
+95 x 4
+100 x 4
Single overhand cable pressdown (4-6 reps)
70 x 4
70 x 4
Explosive Rope kickbacks
60 x 5

Biceps- 6 sets of 2-4 reps per arm
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
60 x 2
60 x 2
5 count pause - Single Arm High curl (highest setting, standing at side, curling behind head)
90 x 2
90 x 2
Single standing hammer
50 x 5
50 x 5

100 LB DIPS FELT EASY?? THATS RIGHT!!! THATS HOW YOU F@#KIN GROW!!! THATS F#$KIN HARDCORE!!!!

Pause at tops of all reps and squeeze - Chris Jones Barbell standing wrist curl ss reverse curl into extension (no thumb grip curling up and in)- 4 sets of 5-8 reps
Front CJ
65 x 7 6
65 x 7 6
Back CJ
65 x 7 6
65 x 7 6

Decline db bent leg raise crunch- 3 sets of 4-6 reps
+35 x 3
+35 x 3
+35 x 3

Vacuums- 1 set
Squeezing as hard as possible (hands over head)
1 min 4 seconds

Machine crunches- 3 sets of 4-6 reps
240 x 3
240 x 3
240 x 3

...Everyday I'm one day closer to my goal...EVERYDAY I'm pushing what some call "natural limits"...EVERYDAY...IM. A. F#$KIN. ANIMAL...




Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Dosage: 1 scoop
Taste: 0/10 - HA!!!! JUST KIDDIN!!! Easily 10/10!!! Still loving this flavor and not gettin old!!!
Mixability: 10/10 - Smooooth throughout my entire workout!!!
Effectiveness: 10/10 - Recovery thru the roof!!!!!

Formutech Endurance Vlog #5 - Review After 3 Weeks
[video=youtube;_lI-SME6WIc]http://www.youtube.com/watch?v=_lI-SME6WIc[/video]
 
TheSwanks

TheSwanks

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Awards
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  • Established
2 Upper MAX EFFORT (Hybrid Cycle) - HEAVY DAY (1-5 rep range)

Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 8)

-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x16 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 32 / 16 toes straight into 16 toes pointed out at 45 degrees) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x15) OR other machine behind the head (60x20) into shoulder db presses (25x10)



minor surgery kept me out of comission all yesterday...no worries...slept it off...AND READY TO CRUSH SHYT!!!! UPPER MAX EFFORT!!! TIME TO F@#KIN GROOOW!!!!

Barbell Flat Bench- 4 sets
(5:2:1 tempo)
Warm ups
135 x 3
225 x 1
275 x 1
Working sets
Singles
300 x 1
Doubles/Triples
280 x 2
280 x 2
Single hold (hold at bottom for 10-20 count NO RESTING ON CHEST, hold with triceps)
265 x 10 count

BLOWING this chest APART!!! More weights!!! MORE F#$KIN REPZZZ!!!!

30 degree Incline db press (on already bent bench, down and touch armpits on every rep)- 2 sets of 3-5 reps
100 x 4
100 x 4

Pec Deck Flys (open grip, seat lvl 8)- 3 sets of 4-6 reps
280 x 4
280 x 4
280 x 4

STOMPIN AROUND THIS GYM LIKE A MONSTER!!! DRIPPIN BLOOD ON EVERY. PIECE. OF. IRON.

Raised deloaded T Bar rows (platform at lowest level, tight form)- 5 sets of 3-5 reps
6 plates x 5
6 plates x 5
6 plates x 5
6 plates x 5
6 plates x 5

Wide Grip Width Work- 6 sets of 2-5 reps
Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
Wide grip:
+1 plate + 5 x 3
+1 plate + 5 x 3
Close grip:
+1 plate + 5 x 4
+1 plate + 5 x 4
Loose Form Below Nose Pulldowns
270 x 5
270 x 5

new form of t bar rows felt INSAAANE!!! CRUSHED THAT SHYT WITH EASY.AS.EFFORT...video up tomorrow morning...GET READY TO GET ROCKED!!! MY HOUSE!!!

Loose form DB side lateral rest pause sets (sets of 6 until unable to get 6)- 1 set with 30 count in between sets with 3-6 reps
105 x 6
20 count arm laterals into 10 count rest
105 x 4
20 count arm laterals into 10 count rest
105 x 4
20 count arm laterals into 10 count rest

Seated db shoulder press- 2 sets of 4-6 reps
60 x 4
60 x 4

Paused - Standing reverse rear delt pec deck- 3 sets of 4-6 reps
190 x 5
190 x 5
190 x 5

DELTS OF F#$KIN PEEEAAAACE!!! DROPPIN JAWS!!!

Triceps- 5 sets
Weighted dips (2-5 reps)
+95 x 4
+100 x 4
Single overhand cable pressdown (4-6 reps)
70 x 4
70 x 4
Explosive Rope kickbacks
60 x 5

Biceps- 6 sets of 2-4 reps per arm
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
60 x 2
60 x 2
5 count pause - Single Arm High curl (highest setting, standing at side, curling behind head)
90 x 2
90 x 2
Single standing hammer
50 x 5
50 x 5

100 LB DIPS FELT EASY?? THATS RIGHT!!! THATS HOW YOU F@#KIN GROW!!! THATS F#$KIN HARDCORE!!!!

Pause at tops of all reps and squeeze - Chris Jones Barbell standing wrist curl ss reverse curl into extension (no thumb grip curling up and in)- 4 sets of 5-8 reps
Front CJ
65 x 7 6
65 x 7 6
Back CJ
65 x 7 6
65 x 7 6

Decline db bent leg raise crunch- 3 sets of 4-6 reps
+35 x 3
+35 x 3
+35 x 3

Vacuums- 1 set
Squeezing as hard as possible (hands over head)
1 min 4 seconds

Machine crunches- 3 sets of 4-6 reps
240 x 3
240 x 3
240 x 3

...Everyday I'm one day closer to my goal...EVERYDAY I'm pushing what some call "natural limits"...EVERYDAY...IM. A. F#$KIN. ANIMAL...




Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout

Dosage: 1 scoop
Taste: 0/10 - HA!!!! JUST KIDDIN!!! Easily 10/10!!! Still loving this flavor and not gettin old!!!
Mixability: 10/10 - Smooooth throughout my entire workout!!!
Effectiveness: 10/10 - Recovery thru the roof!!!!!

Formutech Endurance Vlog #5 - Review After 3 Weeks
[video=youtube;_lI-SME6WIc]http://www.youtube.com/watch?v=_lI-SME6WIc[/video]
Back and shoulders looking thick and sick brother! What's this surgery you had??
 
double s

double s

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Beast...how is the muscle soreness???
 
BeastFitness

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Back and shoulders looking thick and sick brother! What's this surgery you had??
Thanks a lot man!! Basically Ive always had bad acid reflux since I was younger and it turned into esophagitis where basically they had to go in and open up my esophagus so I can eat and breathe and everything....could have been a major issue if not taken care of lol
Beast...how is the muscle soreness???
BRO!!! NONE!!! Muscles have barely been sore IF at all on ENDURANCE!!!
 
TheSwanks

TheSwanks

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Thanks a lot man!! Basically Ive always had bad acid reflux since I was younger and it turned into esophagitis where basically they had to go in and open up my esophagus so I can eat and breathe and everything....could have been a major issue if not taken care of lol BRO!!! NONE!!! Muscles have barely been sore IF at all on ENDURANCE!!!
thats some serious sh!t man! glad you got it taken care of!
 

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