BEAST is going HIT for Maximum Growth !!!

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  1. Day 23
    September 7, 2010:

    Workout: Back

    Pullups (warmup)
    2 x 10
    WG pulldowns
    240 x 10 rp 6
    1-arm pulldowns
    130 x 8
    Rack deadlift
    450 x 6
    1-arm t-bar row
    180 x 18
    1-arm seated row
    130 x 15
    Cable pullover
    90 x 9 rp 5

    I continueded the AM "Bent over DB rows friendly competition" challenge tonight. My second entry was 180 x 18. I felt that the workout as a whole went very well. My pulling strength is increasing nicely. Tonight I'll be hitting Shoulders, triceps, and abs!


  2. Day 24
    September 8, 2010:

    Workout: Shoulders, triceps

    DB press
    115 x 7
    BB push press
    215 x 6
    Nautilus press
    315 x 3 , SLOW Negatives to failure (6 reps)
    Up the rack DB side laterals
    55 x 10 60 x 8 65 x 6
    DB midpoint side laterals
    80 x 8 rp 6 rp 3
    DB front raises
    60 x 8 rp 6 rp 3
    Machine rear delt fly
    170 x 7 rp 3 drop 130 x 7 drop 110 x 8 drop 80 x 8
    BB skull crushers
    155 x 6 drop 95 x 10
    1-arm DB extensions
    65 x 9 rp 4
    Rope french press
    180 x 8
    1-arm pushdowns
    60 x 11 drop 50 x 8 drop 40 x 6

    I thought this was a pretty good workout. Today, Thurs 9/9, I am pretty sore in the medial head of the deltoids, which is an area I have been trying to emphasize working on. The shoulder exercises went much better this workout that the previous workout. My shoulders were much less tight, but I did spend an almost excessive amount of time warming up each deltoid head and my rotator cuffs prior to the workout along with stretching prior to the workout and in between most sets. Tonight I am again blasting the LEGS! I am still focusing this workout on unilateral movements. The next workout I'll probably go back to mostly bilateral movements for a workout and then back to unilaterals the next.


  3. Day 25
    September 9, 2010:

    Workout: Legs, calves

    Lying leg curls
    220 x 5 (failed on 6th) drop 130 x 10
    Standing 1-leg curls
    120 x 7 drop 90 x 10 drop 50 x 15
    275 x 8
    Leg extensions
    260 x 8
    1-Leg press
    565 x 6 rp 3 drop 2 legs x 15
    1-Leg machine squat
    225 x 6
    1-Leg smith machine lunges
    165 x 6 rp 4 rp 2
    1-Leg extensions
    120 x 8 drop 90 x 6 drop 70 x 6 drop 50 x7 drop 30 x 8
    Seated calf raises
    3 plates X failure drop 2 plates x failure drop 1 plate x failure

    This workout went pretty well overall. My quads are definetly getting stronger. I was pleased with my leg extension strength increases in the single and two leg versions. I was not as pleased overall with my hamstring strength. My leg curl strength went up on single leg curls, but my form was too sloppy for my liking on my two leg curls. Next workout I'll have to drop the weights on the two leg curls to ensure proper technique. I am really liking the smith machine lunges. I use a platform for my rear leg so that I can go deeper into the lunge than if my opposite foot was flat on the floor. Tonight I'm going to hit some chest, biceps, and abs. I am going to stick with some incline barbells for my main exercise this week and go back to dbs next week. I may do some flat dbs. We'll see how I'm feeling. My workouts have been very productive so far. I am about halfway through this trial period for my new training style. I am very pleased with the results so far.


  4. UPDATE:

    I have slacked a bit on posting my workouts lately. They have been going pretty well. A few updates to my lifts are:

    BB military press: 285 x 6 rp 3
    DB 1-arm row: 200 x 14
    BB incline press: 325 x 4 rp 3
    T-bar row: 7 plates x 5 + 3 forced reps
    BB close grip bench: 295 x 6 rp 3 + 1 forced rep

    Weight gain has seemed to stall out over the last few weeks at right about 219-220. I'll reaccess my caloric levels at the end of this week. I may increase calories next week to try to increase accrual of LBM. Here is a video of my 1-arm DB rows for anyone who hasn't seen it in the 1-arm DB row challenge thread:

    YouTube - AM wilderbeast bent over 1-arm DB row 200 lb. x 14

    More updates to come!



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