BEAST is going HIT for Maximum Growth !!!

Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Introduction:

This is my first workout log here on AM. I have run several cycle logs which contained my workouts, but this will be my first log concentrating on my workout routines. If you are familiar with my training you will realize that I have typically followed a fairly high volume training program for the past 7 years. I have had brief periods of low volume training, but this will be my first experience with a total HIT program. The program I am about to lay out is one that I have created for myself based on my years of training experience with my body and individual muscle groups. I hope many of you will take an interest in my routine and follow along as I HIT the iron hard to make maximal muscular gains.

Training Schedule:

Day 1: Chest, Biceps, Abs, Calves
Day 2: Back
Day 3: Shoulders, Triceps, Abs
Day 4: Legs, Calves
Day 5: OFF

(REPEAT)

My diet will be a carb cycling diet with my heaviest carbohydrate intake on Leg and Back days with a low to moderate carb intake on all other days. I keep my fat intake moderate (80-110 grams including 15-30g Fish Oil) with lower fat intake on days my carbohydrates are higher, inversely proportionate to the increase in carbohydrates.

My training will be similar to DC style training, but I will stick to a more typical bodybuilding muscle group split, i.e. 1 large / 1 large and 1 small bodypart per workout. I will also incorporate static stretching into each workout. My HIT program will go from August 16, 2010 to October 3rd, 2010, followed by a "cruise phase" of higher volume and less intensity workouts for 1-2 weeks while accessing my physique and planning out the next phase of my training according to my progress.

I hope you will follow along and help keep me motivated and on task throughout my training program! Look out for personal records!

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
RESERVED FOR FINAL ASSESSMENT AND PREVIEW OF NEXT TRAINING PHASE.
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Tonight is Day 1 of my new HIT program. I will get an official weigh-in tonight for a starting reference point, but I suspect I am sitting right around 210-212 pounds. I hope to make some good lean gains and get up to around 220 by the end of this seven week program.

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 1
August 16, 2010:

Starting weight: 214.6

Monday night after 5 meals I weiged in at 220 at my gym. This morning (Tuesday) after meal 1 I weiged in at 214.6. I will use this as my starting measurement. I am adjusting my goal to reaching 226 lbs by the end of week seven.


Workout: Chest, biceps, abs, calves

45 deg Nautilus incline press
405 x 6 rp 2
DB flat press
125 x 8 rp 3
Machine flat press
stack + 45 x 10 with 3 slow negatives
25 deg Incline DB fly
95 x 8
Cable crossovers
100 x 7 rp 3 rp 1
1-arm machine preacher curls
100 x 6
EZ bar BB curls
bar + 100 x 8
DB hammer curls
60 x 8 drop 35 x 10
Seated calf raises
2 plates x failure x 2 (explosive positive, 1-count contraction hold, 5-count descension, 5-count stretch hold)
Hack Squat calf raises
3 plates x failure x 2 (same tempo as seated but a 3 instead of a 5 count descension and stretch)
Hanging leg raises
3 x 12

Overall this was a pretty good workout. I finished in about 35-40 minutes. This workout gave me a good idea of my strength starting points on my chest and bicep exercises.

Tonight I will be training BACK !

BEAST
 
JoHNnyNuTZ

JoHNnyNuTZ

Well-known member
Awards
2
  • RockStar
  • Established
WHOA!!!! IN THIS MOTHERTRUCKER!!!!!!
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 2
August 17, 2010:

Workout: Back

Weighted pullups
BW + 45 x 4 rp 2
T-bar row
5 plates x 7
Rack deadlift
405 x 7
Seated row
Stack x 15 drop 3/4 Stack x 10
Narrow Rev grip pulldowns
220 x 6 rp 4
Machine 1-arm seated rows
230 x 6 rp 3
Rope cable pullovers
60 x 10

Overall the workout went pretty well. My back was pumped from going to failure with such strict form, heavy weights, and good stretches and contractions during the exercises.

Tonight I will be training Shoulders, abs, and triceps !

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 3
August 18, 2010:

Workout: Shoulders, triceps, abs

DB shoulder press
100 x 9
Standing BB push press
205 x 6
DB side laterals
50 x 10 rp 4 rp 2
Mid-point DB side laterals
75 x 8 rp 4 rp 3
Bent over DB rear delt rows
45 x 15
Machine rear delts
120 x 8 rp 4 rp 3
CG bench press
275 x 5 rp 2 rp 1
Pushdown
Stack x 20, Stack x 11
1-arm DB extension
60 x 8
1-arm rev pushdown
60 x 8 x 2

Ab Giant set (X2)
Hanging leg raises 3 x 12
Planks 2 x 60 seconds
Crunches 2x25

I felt strong on my shoulder exercises. My close grip bench press is WAY down from where I have been in the past, but I am still strong on my other tricep exercises. My shoulder is slowly getting better all the time since coming back from my AC tear. The main exercises still affected by my shoulder injury are pressing movements, but they are getting better all the time. I'm looking forward to getting to the gym to blast my legs tonight.

Tonight's workout will be LEGS and calves !

BEAST
 

raulob72

Well-known member
Awards
1
  • Established
:sombrero:Great numbers !!,and what your diet and supplements look like?
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
:sombrero:Great numbers !!,and what your diet and supplements look like?
Diet:

400-450g protein, 120-300g carbs, ~100-120g fat (18-30g fish oil)

I am cycling my carbs depending on what I'm training that day. Day 1 and 3 I eat around 150-180g carbs, <130g on Day 5, ~200-225g on Day 2 and around 250-300g on Day 4.

Diet on Day 4:

Meal #1:
60g WPI
1 cup strawberries
50g oats
4 oz banana
2 tbsp NPB
6g fish oil

Meal #2:
7 oz chicken
2 slices of ezekiel bread

Meal #3:
7 oz chicken
6 oz sweet potato

Meal #4:
50g WPI
1/2 cup oats

Meal #5:
30g karbolyn (intra-workout)
50g WPI & 1/2 cup oats (post workout)

Meal #6:
8 oz 93/7 lean ground beef
4 oz banana
4 oz sweet potato
Large green salad
6 g fish oil

Meal #7:
1 cup cottage cheese
6g fish oil
1 tbsp NPB

Supplements:

Whole food multi
Milk thistle
Hawthorne berry
Digestive enzymes
Probiotics
Vitamin E
Vitamin D3
Flexcin CM8 (for joints)
20g creatine (split 5g x4/day)
Karbolyn or Size-on low carb (intra-workout)

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 4
August 19, 2010:


Workout: Legs

Lying leg curls
150 x 10
Standing 1-leg leg curls
80 x 8 drop 50 x 9 drop 20 x 10
Hack squat SLDL
315 x 8
Leg extensions
220 x 8
Leg press
1055 x 11
Hack squat
455 x 7
Reverse squat machine
495 x 7
DB step-up
45 x 10 (on each leg) superset w/
DB Walking lunges
45 lbs. x 20 yd

I decided to take the night off of calves. I want to keep my calf training to twice per week. With this training split I end up potentially training them three times per week. If this starts to happen I will simply put off training them until the next scheduled calf workout of the week. My legs were pretty toasted after this intense workout. I had to rest a bit longer in between my squatting exercises than I would have liked (~4 minutes) due to the serious stress the HIT sets put on your CNS and cardiovascular system.

Tonight I will be taking the night OFF from the gym. I might hit some low intensity cardio in the evening. Saturday starts my training cycle over at Day 1 with a nice chest, biceps, abs, and calves workout !

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 6
August 21, 2010:


Workout: Chest, biceps, abs, calves

DB incline press
125 x 7 rp 3
Nautilus incline press
415 x 6 rp 2
Flat machine press
stack + 45 x 16 + 3 slow negatives
Flat DB fly
115 x 6
Weighted dips
BW + 90 x 10
DB preacher curl
60 x 9
Alt DB curl
55 x 8
Rope hammer curl
150 x 8
Hack squat calf raises
3 plates x failure x 2
Hanging leg raises
3 x 12
Cable crunches
50 x 15, 60 x 15, 70 x 15

Overall I was pleased with my strength increases and fairly good endurance that I had throughout this workout. Tonight (Sunday 8/22) I will be hitting Back. Beginning next week I will be adding cardio back in for 2-3 20-30 minute sessions. I got in two cheat meals this weekend, a few naps, and I caught up on a little rest, so I will be refreshed and ready to hit the gym again tonight and the rest of the coming week!

BEAST
 
JoHNnyNuTZ

JoHNnyNuTZ

Well-known member
Awards
2
  • RockStar
  • Established
Looks crazy so far man. Keep it up.
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 7
August 22, 2010:


Workout: Back

Pullups
BW + 45 x 5 rp 3 drop BW x 6
Wide Rev grip pulldown
235 x 5 rp 5
T-bar row
5 plates + 25 x 6
BB row
405 x 6
1-arm DB row
155 x 8 (highest DBs my gym has)
Pullovers
70 x 8 rp 4 rp 2
Hyperextensions
35 x 10, 45 x 7 drop BW x 6

This workout went really well. I felt really strong on my pullovers, t-bars, and DB rows especially. I could have definetly gone up in weights for DB rows, but since my gym only goes up to 155's I'll work on getting more reps each workout even if I have to add a dropset or two. Tonight (Monday 8/23) I will be hitting some Shoulders, triceps, and abs along with 20-30 minutes of cardio. I'm feeling well rested and ready to give it my all in the gym this week. On a side note, I thought I broke my left foot over the weekend, so that hurt my calf workout on Saturday. The pain and swelling are way down, so it looks like I managed to dodge a bullet on that one! Stay tuned for more tortuous workouts to come.

BEAST
 

lemmohr

New member
Awards
0
awesome numbers! how many seconds before you go to the next exercise? 30 seconds maybe? keep it up man! do you notice any gains now that you are on the 1 week mark?

subbed!
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
awesome numbers! how many seconds before you go to the next exercise? 30 seconds maybe? keep it up man! do you notice any gains now that you are on the 1 week mark?

subbed!
I usually take between 1-2 minutes between exercises. It depends on how taxing the previous set was on my cardiovascular system and the CNS. Most of the time I just finish one exercise and go straight to the next exercise, get my weight set, and start my set when/if I've caught my breathe.

As far as gains go; it's hard to really tell to much difference in actual muscle gains so far, but I do feel more muscular fullness and hardness, and I was up about a pound with no change in diet.

I hope you'll continue to follow along. I can tell that this is going to be a successful training cycle.

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 8
August 23, 2010:


Workout: Shoulders, triceps, abs

BB press
275 x 5 rp 2
Behind the neck BB press
245 x 7 rp 2 drop 185 x 10
Reverse seated machine press
Stack x 15
Seated DB side lateral
60 x 8 rp 4 rp 2
Standing nautilus side lateral
200 x 7
DB rear delt row
50 x 14
Rear delt machine
150 x 8 rp 4
DB skull crushers
55 x 7 rp 4 rp 2
Pushdowns
Stack x 20 rp 8 rp 6
Standing rope french press
160 x 9
Cable kickbacks
60 x8
Hanging leg raises
3 x 15

This workout went pretty well. I felt pretty strong on my my non-pressing exercises. My pressing strength still seems to be affected to some degree by my shoulder injury. It is coming back slowly though. My triceps felt strong and really full. I am going to change the stack that I am using for tricep pushdowns to the stack on the outside of the cable machine assembly as it seems to have more resistance than the inner stacks. I had a good postworkout meal of 4 slices of ezekiel bread, 8 oz. (cooked) lean ground beef, and a large green salad! Tonight I am blasting LEGS and calves again! More to come...

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 9
August 24, 2010:


Workout: LEGS and calves

Lying leg curl
170 x 8
Standing 1-leg curls
90 x 8 drop 60 x 10 drop 30 x 10
Hack squat SLDL
335 x 8
Leg extension
230 x 8
Leg press
1145 x 9
Hack squat
475 x 7
Rev squat machine
515 x 7
DB step-up
45 x 10 x 2
superset w/
DB walking lunges
45 x 24 yds x 2
Standing calf raises
515 x failure
Leg press calf raises
405 x failure


This leg workout went pretty well; my weights went up on pretty much every exercise. Last night, wednesday 8/25 was my night OFF from the gym. Tonight I am going to be hitting chest, biceps, abs, calves, and cardio! Everything seems to be progressing along quite well. I'll have more to report tomorrow!

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 11
August 26, 2010:


Workout: Chest, biceps, abs, calves

DB incline press
125 x 9 rp 5
DB flat press
140 x 3 (failed on 3rd rep) rp 125 x 11 rp 5
Machine flat press
stack + 45 x 18 with 5 slow negatives
Incline DB fly
100 x 8
Weighted dips
BW + 115 x 10
1-arm cable curls
80 x 6 rp 3 rp 1
BB curl
135 x 8 drop 115 x 10
DB hammer curls
65 x 9 drop 40 x 10
Standing calf raises
585 x failure x 2 (explosive positive, 1-count contraction hold, 5-count descension, 5-count stretch hold)
Hanging leg raises
3 x 15
Crunches
3 x 25

Overall this workout went pretty well. My strength increased on each exercise. I would have liked to have been able to flat press the 140s for more reps, but I'll take what I can get with my shoulder still healing. My workout started to take a little bit more time than I would have liked, so I decided to hold off on cardio until tonight, Friday 8/27. Tonight I am going to be training BACK !

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 12
August 27, 2010:


Workout: Back

Weighted pullups
BW + 45 x 6 rp 3 rp 1
Rev NG pulldowns
235 x 6 rp 4
T-bar row
6 plates x 7
Rack DL
425 x 7
1-arm DB row
155 x 8 rp 5 rp 3
Cable pullover
85 x 8 rp 3
Machine 1-arm row
245 x 6 rp 3

I was fairly pleased with my strength increases in each exercise. Overall my workout went really well. My back was pretty sore over the weekend from this workout, even into my Sunday leg workout.

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 13
August 28, 2010:


Workout: Shoulders, triceps

DB press
100 x 12 drop 80 x 10
Push press
210 x 7
DB side laterals
45 x 10 50 x 10 60 x 8 (up the rack giant set)
BB front raise
95 x 10 rp 7 rp 5
BB WG upright row
145 x 12
Cable side laterals
60 x 6
Machine rear delts
150 x 9 rp 4 drop 120 x 6 drop 90 x 10
DB skull crushers
60 x 8 rp 3 drop 45 x 8
DB OH extensions
65 x 8 rp 3
Pushdown
130 x 10 drop 100 x 6
OH 1-arm rope extensions
50 x 8 drop 40 x 10


I thought that this workout went very well. My pressing strength seems to be increasing a little more with each workout. My side delts were wrecked from the giant set of "up the rack" side laterals. My tricep exercises went pretty well, but changing to the different cable pulley system for my pushowns and extensions felt a little different than normal. I hope my shoulder stability continues to improve, and I hope that my stength keeps coming back as I move forward with this program.

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 14
August 29, 2010:


Workout: Legs and calves

Lying leg curl
180 x 9 drop 90 x 12
1-leg curl
100 x 8 rp 5 rp 3
DB SLDL
80s x 8 rp 7
Leg extensions
240 x 8
1-leg press
495 x 6 rp 3 rp 2 rp both legs x 10
Machine Squat
725 x 6 rp 3
BB lunges
135 x 8 rp 6 rp 4 rp 2
Standing calf raises
585 x failure x 2
Leg press calf raises
405 x failure


My endurance seems to be increasing with each intense leg workout. I still have to rest after reaching total fatigue on an intense heavy set of squats or leg presses, but I seem to catch my breath much quicker. I was able to keep my total rest time between sets significantly shorter than any leg workout up to this point. I was pleased with the increase in strength that I have gotten in my quads and hamstrings so far. I plan to incorporate more unilateral leg movements, as I can easily tell that my left leg is slightly bigger and stronger than the right side, especially in the outer quad sweep.

My impressions of the program after 2 weeks:

1. My cardiovascular endurance under heavy loads has increased.
2. My muscular recovery seems to have increased and DOMS has decreased.
3. My strength and endurance at the upper limits on each exercise seem to have been increasing at a greater rate than during my normal training.
4. I enjoy the quick pace and super intense one working sets of each exercise.
5. Rest pause sets have really increased the amount of reps I have been able to get out of my heaviest sets.

My weight is up to 219.0 as of this morning up from my starting weight 2 weeks ago of 214.6. I hope this positive trend in my overall progression continues through the duration of this program. Thanks to those still following along. I still have a long way to go!

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Yesterday, Monday 8/30, was my scheduled day OFF from the gym. I threw in 30 minutes of cardio after work. I went pretty low on the carbs, down to 90 grams. I just replaced a few meals' carb sources with a green salad. Today I'm going back up to around 175 grams on the carbs and I'll be blasting some Chest, biceps, abs, and calves! Stay tuned for the details of this workout, it's gonna be BEASTLY!

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 16
August 31, 2010:


Workout: Chest, biceps, abs, calves

DB flat press
140 x 7
BB incline press
315 x 6 rp 2
Nautilus incline press
425 x 6 rp 2
Flat DB fly
115 x 7
Incline cable fly
90 x 8
Cable Crossovers
110 x 6 drop 80 x 6 drop 60 x 6
DB drag curls
45 x 7 rp 4 rp 3
1-arm machine preacher curls
110 x 6
DB incline spider curls
35 x 10 rp 5 rp 4
Standing calf raises
585 x failure x 2 (explosive positive, 1-count contraction hold, 5-count descension, 5-count stretch hold)
Crunches
3 x 25
superset w/
Lying leg lifts
3 x 15

I was pleased with my continued strength increases. I was able to increase my reps on the 140s on DB presses to seven reps this workout, where I failed on the third rep the previous workout. I was also pleased with my strength on my fly exercises. Tonight I'll be hitting a BACK workout !

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 17
September 1, 2010:


Workout: Back

Weighted pullups
BW + 45 x 8 rp 2 rp 2
WG pulldowns
235 x 10 rp 5
V-bar pulldowns
250 x 7 rp 4
T-bar row
6 plates + 25 x 5
1-arm DB row
155 x 22
Seated WG row
Stack x 15 rp 10
Cable pullover
85 x 10 rp 4
Hyperextensions
45 x 9 drop 25 x 6 drop BW x 7

I started the AM "Bent over DB rows friendly competition" challenge tonight. My starting entry was 155s x 22. I am going to have to come up with an alternative method for my rows since my gym only has up to 155 lb dumbells. Where there's a will, there's a way. I felt pretty good about this workout as a whole. My pulldowns are increasing nicely, and my rows are getting stronger as well.

Today is going to be a good day. I am going lower on the carbs today, around 150 grams, but I am having a nice sirloin and a tenderloin steak for two of my meals!

Tonight I'll be hitting Shoulders, triceps, and abs!

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 18
September 2, 2010:


Workout: Shoulders, triceps

DB shoulder press
115 x 5 drop 100 x 6
Behind the neck BB press
260 x 6 rp 3
DB rear delt row
60 x 8 rp 6 rp 4
DB front raises
55 x 8 rp 5 rp 3
Cable side laterals
70 x 6
Up the rack DB side laterals
50 x 10 55 x 9 65 x6
BB shrugs
495 x 6 drop 315 x 10 drop 225 x 15
CG bench press
315 x 4 (failed on 5th rep) drop 275 x 6 rp 3 drop 225 x 8
Pushdown
135 x 11 drop 100 x 9 drop 70 x 8
1-arm DB extension
65 x 9 rp 4
Cable kickbacks
70 x 9


I did not feel as strong during this workout as I have most days. My shoulders felt overly tight, and I couldn't seem to get them properly loosened up. My pressing strength increased, but I would have liked to hit the 115s for 6 or more reps. I'm looking forward to getting to the gym to blast my legs tonight. I am going to stick with several unilateral movements again as I believe this will help me bring up my lagging leg. Tonight's workout will be LEGS and calves !

BEAST
 
indysoccer16

indysoccer16

Member
Awards
1
  • Established
I will deff be stopping by and seeing how this goes for you, I am very interested in HIT training
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 20
September 4, 2010:


Workout: Legs, calves

Leg curl
200 x 7 (failed on 8) drop 110 x 10
1-Leg curl
110 x 8 drop 80 x 10 drop 60 x 10
HS SLDL
365 x 8
Leg extensions
250 x 7 (failed on 8)
1-Leg press
545 x 8 rp 4 rp 2 drop 2-legs x 12
Hack squat
495 x 7
1-Leg smith machine lunges
135 x 10 rp 6 rp 4 rp 3
1-Leg extension
100 x 11 drop 70 x 8 drop 50 x 6 drop 30 x 8
HS calf raise
405 x failure
Leg press calf raise
405 x failure rp failure


I took Friday and Sunday OFF over the weekend.

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
Day 22
September 6, 2010:


Workout: Chest, biceps

BB incline press
315 x 6 rp 3
BB flat press
330 x 5
Machine flat press
stack + 45 x 22, 6 slow negatives
Pec dec fly
150 x 8 rp 4 rp 2
Cable Crossovers
110 x 7 drop 90 x 7 drop 60 x 7
1-arm cable curl
85 x 6 rp 3 rp 2
Alt DB curl
60 x 6 rp 3 rp 1
DB preacher curl
60 x 10
DB hammer curl
70 x 8 drop 45 x 11

I was happy that my pressing strength went up a small amount. I only added about a rep to my BB incline press from last workout, but I went up to a higher weight on my flat presses than I have used since I injured my shoulder! I feel that flat pressing is too hard on my shoulders, so I plan on only doing it once a month, if that. Tonight I'll be blasting some BACK! I still have to figure out exactly what I'm going to do for the bent over DB row challenge since I maxed out the weights on my gym's DBs. I might try a bent over 1-arm t-bar row. I'll let you guys know how it went and what method I came up with.

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
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!

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
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.

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
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
BB SLDL
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.

BEAST
 
Wilderbeast

Wilderbeast

Member
Awards
1
  • Established
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!

BEAST
 

Similar threads


Top