Full Moon Time To Feast...I'm a Monster...I'M A BEAST!!!!

[BeastFitness]

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...this morning's workout...



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)


last week I hit 500 on squats for relatively easy singles...time for a double PR...475 was only ever hit for a single...I WANT THAT AS A DOUBLE!!!!!! LETS F#$KING ROCK!!!!!


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)
475 x 2
3-5 Count Paused/Slight Pause in Hole
455 x 1
455 x 1
455 x 1
Timed Speed Work Singles (explosive as possible singles)
405 x 1
30 seconds
405 x 1
30 seconds
405 x 1


BLEW THAT SHYT UP!!! HIT PRS ON EVERY. DAMN. SET OF SQUATS!!! ALA BEN RICE WITH SPEED/TIMED WORK...NOW WE'RE WORKIN!!!!


Deloaded Sumo Deadlifts- 4 sets of Singles/Doubles/Triples
Normal
475 x 3
475 x 1
475 x 1
Timed Speed Work Singles (explosive as possible singles)
405 x 1
30 seconds
405 x 1
30 seconds
405 x 1


STRONGEST DEADLIFTS EVER...BY FAR!!!! FORM WAS SMOOTH AND I WAS RIPPIN IT OFF THE GROUND WITH BAD INTENTIONS!!! TIME TO STALK THESE WEIGHTS...PREDATOR!!!!


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 4
230 x 4


CRUSHIN THESE QUAD SWEEPS!!!! YOU WANNA GROW...FORCE YOUR MUSCLES TO ADAPT!!!!! LBS UPON LBS UP IN HERE!!!! TIME TO COUGH BLOOD!!!!


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


Paused at top and bottom - Lying Leg curl- 3 sets of 3-5 reps
185 x 5
185 x 5
185 x 5


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


IM NEVER GUNNA TAKE OFF MY CROWN!!!! CAUSE IM THE F#$KIN KIIIING!!!!!!


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


Machine leg press single straight leg calf press circuit- 3 sets of 3-5 reps
Toes Out
Lvl 10 x 4
5 count squeeze
Lvl 10 x 4
5 count squeeze
Lvl 10 x 4


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


Actions speak louder than words...I don't only talk a big game...I. F@$KING. PLAY. IT.


...Will update this log with my youtube channel, pictures, and videos once my posts are up...

 

[BeastFitness]

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 (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)

sit back and prepare to be blown away...time to take shyt to the next level...no playin around...I need to reach my goals...I crave my goals...I WILL BLEED FOR THEM...NO MORE PLAYIN AROUND!!! 3...2...1...LETS F#$KING GROOOOOOWWWW!!!!!!!!!

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

EASIEST PR of my LIFE!!!! Never hit 295 for more than 1 single and today I CRUSHED THREE SETS OF IT!!! BRINGIN THIS WEAK AZZ CHEST UP!!!!

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

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

YOU KNOW I BEAST THESE ROWS!!!! I BITE OFF CHALLENGES AND SPIT OUT RESULTS!!!!

Wide Grip Width Work- 6 sets of 2-5 reps
Forced Partial Pullups
+100 x 4
Normal Pullups
+1 plate + 15 x 4
+1 plate + 15 x 4
+1 plate + 15 x 4
Below Nose Pulldowns
240 x 5
240 x 5

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

EXPLODING THESE DELTS!!!!! REST PAUSE SETS FTW!!!! COME ON!!! YOU'VE GOTTA DO BETTER THAN THAT!!! P%SSY WEIGHT!!!!

Machine- 3 sets of 3-5 deloaded reps
155 x 5
170 x 3
170 x 3

Rear delt handle single arm fly- 3 sets of 3-5 rep
Normal
20 x 5
20 x 5
20 x 5

Single arm Tricep extension circuits- 6 sets of 5-8 reps
Paused rope pressdown
80 x 5
Both arms 80 x 8
Paused overhead extension
50 x 7
50 x 7
Rope kickbacks
30 x 8
30 x 8

ARMS ARE PUMPED BEYOND RECOGNITION!! What time is it??....TIME TO GET A LITTLE INSAAAAANE!!!!!

Biceps- 6 sets of 5-8 reps
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
45 x 5
45 x 5
Single Arm High curl (highest setting, standing at side, curling behind head)
70 x 5
70 x 5
Both arm twisting DB incline curl (keep elbows back, drag curl principles)
35 x 5
35 x 5

Single arm cable Forearm work pulling from bottom on all sets- 4 sets of 5-8 reps
Palms up wrist curl
100 x 5
100 x 5
Palms down wrist curl
50 x 5
50 x 5

Curl bars - Palms down curl into wrist extension- 2 sets of 5-8 reps
60 x 8
60 x 8

more volume in one workout than in your entire week?...THATS WHY I GROW...DONT SETTLE FOR WHAT EVERYONE ELSE DOES...WORK F#$KING HARDER!!!

Myo Reps - Decline db bent leg raise crunch - as many sets as needed with 5 second break in between until unable to get 10 reps
+25 x 10
+25 x 10
+25 x 2

Vacuums- 2 sets
Squeezing as hard as possible (hands over head)
54 seconds
54 seconds

Machine crunches- 3 sets of 5-8 reps
220 x 6
220 x 6
220 x 6

...Pathetic size...Pathetic strength...never satisfied...ALWAYS.HUNGRY...

Squats - 475x2 EASY (455 paused and 405 timed work) Video uploaded to my channel on YouTube! Channel name is "NaturallyGreatBB"

 

[BeastFitness]

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 (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)

no sleep....NO PROBLEM!!!! IM MORE FOCUSED THAN EVER!!!! Grinding school...grinding work...GRINDING THE GYM!!!! TIME TO TEAR THIS SHYT UP!!!

Front Squats- 3 sets of 4-6 reps
Normal
300 x 4
300 x 4
5 count Pause in Hole
235 x 4

Conventional Deadlifts (end of smooth bar in middle of feet, middle fingers on first ring)- 3 sets of 4-6 reps
Deloaded Normal
460 x 4
Non Deloaded Deficit (both feet standing on 1 plate)
405 x 4
405 x 4

HUUUUUGE F#$KIN LEG PUMP!!!!! STRENGTH IS EXPLODING!!!! COME AT ME BRO!!!! I CANT LOSE!!!!

Pause at top and bottom of every rep - Seated leg curl- 2 sets of 8-10 reps
205 x 9
205 x 9

Heels touching/legs close together - Lying leg curl- 2 sets of 8-10 reps
155 x 9
155 x 9

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

CRUSHED those hamstrings!! Never good enough...I like pain...I want pain...pain to me equals growth...GOTTA GET A LITTLE MORE INSAAAAANE!!!!

15 count break between sets - Close stance leg press quad sweep partials- 6 sets
Toes Pointed Straight (4-10 reps)
2 100's + 16 plates x 10
2 100's + 16 plates x 10
2 100's + 16 plates x 10
2 100's + 16 plates x 10
Toes Pointed Out At 45 Degrees - Single Leg Circuit (8-10 reps)
2 100's + 3 45's x 8
2 100's + 3 45's x 8

Slow and Controlled Somersaut squats- 2 sets of 40-70 seconds
Toes Straight
145 x 50 seconds
145 x 50 seconds

HOBBLING AROUND THIS GYM NOW!!! CRUSHIN EVERY SET!!! NEVER LETTIN UP!!!!

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 7
Lvl 7 x 7
Normal
Lvl 9 x 7
Lvl 9 x 7

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

MORE!!! MORE!!!! I NEED MOOOOOOORE VOLUME!!!!!

NON STRAPPED - Smith machine 1 arm shrug circuit- 4 sets of 4-8 reps
185 x 6
185 x 6
185 x 6
185 x 6

Today was the first day I walked into the gym and got called out as a bodybuilder...things are progressing

 

[BeastFitness]

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 (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)

SCREAMING OUT TO MUSIC ON THE RIDE TO THE GYM!!!!! AMPED OUTTA MY MIND AND RUNNING ON MINIMAL SLEEP!!!! PUMPED AS F#$K!!!!!!!

Triceps- 6 sets of 8-12 reps
Overhead Single Arm Rope Cable extension
30 x 12
40 x 10
40 x 10
Both Arm Overhand short bar pressdowns (cables with back pad)
70 x 12
70 x 12
(palms facing) 50 x 9

Biceps- 6 sets of 10-12 reps
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
40 x 9
40 x 9
1.5 rep both Arm High curl (highest setting, standing at side, curling behind head)
(shortened) 50 x 8
(lengthened) 50 x 8
Seated Both arm twisting DB incline curl (keep elbows back, drag curl principles)
35 x 9
35 x 9

ARMS ARE BLOOOWN UP!!!!! STARTIN THIS WORKOUT WITH A BANG!!!!

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

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

Single Arm Seated Pec deck flys (seat lvl 8)- 3 sets of 10-12 reps
145 x 12
160 x 12
170 x 10

THICK AZZZZ CHEST!!! RIPPIN THESE WEIGHTS APART!!!!

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)
165 x 10 into 150 x 10
180 x 8 into 165 x 8
75 degree body angle - normal front pulldown to chin/row to balls with elbows in (8-10 reps)
195 x 8 into 165 x 8
195 x 8 into 165 x 8
Underhand pulldown into overhand ultra wide grip pulldown (10-12 reps)
165 x 12 into 105 x 12
165 x 12 into 105 x 12

Single arm lateral delt machine raise circuit- 4 sets of 10-12 reps
110 x 10
110 x 10
15 count break
110 x 10
110 x 10
As long as needed break
(both arm) 155 x 10

HOLY SH*T!!!!! I HAVE MORE ENERGY THAN EVER!!! FEELIN BETTER THAN EVER!!! MUSCLES ARE GROWIN AND IM WORKIN HARD!!!! NOT DONE YET!!! NEVER DONE!!! BLOOD TIME!!!!

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

BPAK single arm tricep pressdown position drop (facing towards machine)- 3 sets of 6-10 reps
(rope) 60 x 8 8 8
(overhand) 40 x 10 10 10
(underhand, strapped) 40 x 8 8 8

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 10
80 x 10
80 x 10
Palms up tricep underhand pulldown into extension
20 x 12
20 x 12
20 x 12

MORE!!!! MORE!!!! ENTIRE BODY IS GETTIN THICKER THAN EVER!!! GUNNA OUTMASS EVERYONE!!!! NO F#$KIN MERCY!!!!

Platform Hanging leg raise (db between feet, legs as straight as possible)- Normal into myo reps with 5 count between x rep range
Weighted - 6-10 reps
+35 x 6
+35 x 6
Bodyweight - 11-12 reps
12
12
12

Standing Lat Machine Cable crunches- 1 set same as hanging leg raises
120 x 10
120 x 10

Vacuums (hands pushing on bench)- 1 set to failure
1 min 46 seconds

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

Recomping is going perfectly...weighed in at 216.5 lbs this morning...upper body is getting a lot more vascular and striated and abs are hardening up

 

[BeastFitness]

Friday - Lower Hypertrophy Day 2 (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 (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)

walked into the gym and wanted to switch things up...squatting first...I wanna break some PRs...I NEED TO BREAK SOME PRs...squats...my BEAST EXERCISE...TIME TO SHOW EM WHO'S THE F#$KING KIIIIING!!!!!

2 Way squats- 6 sets of 8-10 reps
Low Bar Back
405 x 8
405 x 8
405 x 8
Front
225 x 8
225 x 8
225 x 8

CRUSHED THOSE F#$KING SQUATS!!!!! MAAAAAJOR AZZ PRS!!!! I NEVER STOP PROGRESSING!!! MOVIN WEIGHT LIKE A FREIGHT TRUCK!!!

Toes Straight Somersault Squats- 4 sets of 10-12 reps
65 ps x 10
65 ps x 10
65 ps x 10
65 ps x 10

CONSTANT TENSION/No pause at top - Close stance V Squat (face machine, bottom out on every rep)- 3 sets of 15-20 reps
2 plates x 15
2 plates x 15
2 plates x 15

QUAD SWEEPS ARE PUMPED OUTTA THIS WORLD!!!! BLEW THESE LEGS APART!!! NO REST!!!!! NO LETTING UP!!!! IMA KILLER IMA KILL IT!!!!!

Seated ss laying leg curls- 3 sets of 10-12 reps per
SEATED:
145 x 10
145 x 10
145 x 10
LAYING:
110 x 10
110 x 10
110 x 10

Standing single leg curl circuit- 2 sets of 12-15 reps
45 x 12
45 x 12

WTF AT THESE CONTRACTIONS!!!! TIME TO PLAY THE MASS GAME!!!!

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 19 into 19

Timed FULL EXTENSION leg press machine calf press- 3 sets 40 seconds -1 min 10 seconds
Normal
Lvl 10 x 57 seconds
Lvl 10 x 57 seconds
Forced Stretch
Lvl 10 x 57 seconds

Easily the hardest workout of my life...4 different kinds of squats with all time PRs on each set...yeah...BELIEVE THAT...you've seen nothin yet...


Starting Supplement Logs - Supplement Log #1 (Formutech Endurance)
[youtube]MOCS0hiWMb0[/youtube]

 

[Torobestia]

Very impressive work, dude. Strong squats, too.

 

[BeastFitness]

Very impressive work, dude. Strong squats, too.

Thanks a lot man! Trying to work harder everyday!

 

[BeastFitness]

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."


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


Formutech Endurance Vlog #1 - The Start Uploaded to my YouTube Channel!

 

[BeastFitness]

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
2nd day taking it and gotta brag about the melon flavor!! EASILY my favorite tasting supplement so far. In terms of recovery differences, it is still too early to tell but I am not sore in anyway from yesterday's Lower Max Effort workout! BCAAs are a staple in my supplement regimen. Looking forward to seeing how these aid in my recovery!



295 Bench for Easy Singles - 3 Plate Bench for Sets COMING SOON!!!- Video uploaded to my youtube channel!!! Will be posting videos and pics once my post count is above 20!