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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!
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]
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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