Derek Charlebois' Contest Prep Thread- The Return of the Beast

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    Derek Charlebois' Contest Prep Thread- The Return of the Beast


    Derek Charlebois' Contest Prep Thread- The Return of the Beast


    Working alongside Marc while prepping for his competitions has motivated me to follow his lead and "put my money where my mouth is" and get back on stage. My goal is to come in at the top of the light-heavies. This means I need gain 10-15 lbs of lean mass this off-season, which begins tomorrow

    I strongly believe in the Scivation product line and diet strategies and feel people will benefit by watching me prepare to compete over this next year. I hope that reading my journal will give people new information and strategies to apply to themselves and their progress. This section has grown into something great; a helpful, friendly support group. The amount of logs in this forum has exploded, which makes me happy. If you look at any of the logs in this section you will see nothing but positive comments and advice/suggestions to help the logger improve.

    Marc and I share a common goal; qualify for national NPC competition. This is step one in our progression. Step two is to compete nationally. Step three is to earn our pro cards. As you follow along in this journal feel free to ask questions as the goal of this journal is to not only keep me motivated and organized but also to help others reach their goals. My journal back to the competitive stage starts tomorrow (9/17/2007)!

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    Here are some pics from the photoshoot in Texas last weekend:








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    I will officially be starting by Lean Mass phase after the Olympia. I am not weighing anything right now, just eyeballing stuff. In 2 weeks, after the Mr. O, I will begin weighing my food again. I just need a little break from that.

    Right now I am adding in some carbs pre and post workout. I am eating 75 grams pre (oatmeal + milk) and post workout.

    I am sticking with my current routine:
    Mon = Back
    Tues = Chest
    Wed = Arms
    Thurs = Legs
    Fri = Delts+Traps
    and doing 20-30 minutes of cardio pre-workout.
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    I thought these were pretty cool:




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    This week's workouts

    Monday = Back
    Deadlift
    405 X 3, 3, 3

    Pull-Up
    BW X 12, 10, 8

    Bent Over Row
    225 X 3
    185 X 8, 6

    Lat-Pulldown
    200 X 6, 6, 6

    Seated Cable Row
    200 X 6, 6, 6

    Straight-Arm Pulldown
    120 X 15, 15, 15


    Tuesday = Chest
    Bench Press
    275 X 4, 3, 3

    Incline Smith Press
    225 X 6
    205 X 8, 8

    Decline Smith Press
    225 X 12
    245 X 4
    225 X 12

    Free-Motion Flies
    30 X 20
    40 X 15
    50 X 10

    Cable Flies
    30 X 15, 15, 15

    Wednesday = Arms
    Barbell Curl
    105 X 6, 6, 6

    CG Bench
    225 X 3
    185 X 8, 6

    DB Curl
    50 X 10, 10, 10

    Skull Crusher
    105 X 8, 8, 8

    Cable Curl
    150 X 15, 15

    Tricep Pressdown
    150 X 15, 15

    Forearm BB Curl
    155 X 10, 10

    Hammer Pincher
    150 X 10, 10
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    Thursday = Legs

    Squats
    315 X 6, 3, 3

    Seated Calf Raise
    170 X 6, 5, 4

    SLD
    225 X 6, 3, 3

    Standing Calf Raise
    300 X 8
    250 X 10
    200 X 15

    Leg Press
    540 X 15, 15, 15


    Friday = Delts+Traps
    Military Press
    185 X 4, 3

    BB Shrug
    315 X 8, 6

    DB Shoulder Press
    75 X 10, 8

    BB Behind Back Shrug
    315 X 10, 6

    DB Side Lateral
    40 X 10, 6

    DB Shrug
    120 X 8, 6

    Rear Cable Lateral
    30 X 12, 12
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    looks good bro...i'm looking to do my first show next summer. i'm also trying to bulk very clean so i'll take some notes
    i like the way u have ur split set up (i used to love doing chest the day before arms but was always told not to bc of overtraining tri's)

    u compete natty correct?
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    Quote Originally Posted by mfbb View Post
    looks good bro...i'm looking to do my first show next summer. i'm also trying to bulk very clean so i'll take some notes
    i like the way u have ur split set up (i used to love doing chest the day before arms but was always told not to bc of overtraining tri's)

    u compete natty correct?

    Some people's arms get sore after training back or chest, but mine never do. I think with experience you look how to increase the recruitment of the targeted muscle and decrease it on the auxiliary muscles. I have noticed that my strength on Close Grip Bench is down when doing triceps the day after chest though.

    I do compete naturally though I have done both tested and untested shows. The last show I did was the 2004 NPC Michigan Natural. As of now I would like to do the NPC Michigan Championships which is usually in June, but I will wait to see the new schedule to pick a competition.
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    9/24/2007- Day #1 of Lean Mass Phase

    After having a nice big cheat meal on Sunday I decided to start my lean mass phase today. I will be bulking for around 5-6 months depending on what competition I decide to enter. This week will be a little off due to traveling and working at the Mr. O expo, but I will still get all my meals in and a few extra workouts with Marc. This week my training schedule will be different so I can match mine schedule to Marc's.

    Training Schedule
    Mon = Chest
    Tues = Legs
    Wed = Back
    The rest of the week will be in Vegas with Marc:
    Thurs = Chest
    Fri = Legs
    Sat = Delts+Traps
    Sun = Arms
    Mon = Back (Resume original schedule back at home)

    My Diet
    I will be eating 7 meals a day. All meals will have around 42 grams of protein from lean meats or protein powder and 15 grams of fat from peanut butter or almonds/almond butter. Carb breakdown is as follows:
    Pre-Workout = 75 grams complex carbs
    Post-Workout = 75 grams complex carbs
    Meals 3-6 = 10 grams carbs from Veggies and 30 grams carbs from complex carbs or fruit
    Meal 7 = Just protein and fat

    I count my calories by servings (you can see the food list I use in the Lean Mass Diet book). So going by the servings I will be eating:
    310 grams of carbs
    294 grams of protein
    105 grams of fat
    For a total of 3361 Calories.
    Since I use the serving method, my calories are actually closer to 3500, so I will simply say my total calories at 3,500.

    My Supplements
    Pre-Workout
    Primal EAA (1 Scoop) + Xtend (3 Scoops) + 2 grams Beta-Alanine + 2 grams Creatine Monohydrate + 2 grams Taurine

    During-Workout
    Primal EAA (1 Scoop) + Xtend (3 Scoops) + 2 grams Beta-Alanine + 2 grams Creatine Monohydrate + 2 grams Taurine

    Other supplements used throughout the day
    -Elastmine
    -Cissus
    -Insopro-R
    -Pro-Liver
    -Lean Green
    -Alcalean
    -ZMA

    ***Note I will be sipping some some Xtend+Creatine+Citrulline+Beta-Alanine+Taurine during the day and with my meals. Totals come out to about: 10 grams BCAA, 5 grams Glutamine, 2 grams of creatine, citrulline malate, beta-alanine, and Taurine. I may drink 1-2 of these a day.

    9/24/2007 Workout
    Cardio = 20 minutes on Treadmill

    Ab/Core Warm-Up = Roman Chair Crunch, Reverse Leg Raise, Leg Raise, Hyperextension, Hanging knee raise, reverse crunch, 1 set of 15 reps each

    Weights = Chest
    Bench Press
    275 X 3, 3, 3
    My goal is to get this back up to 315 for 3.

    Incline Smith Press
    225 X 10, 8, 6

    Decline Smith Press
    225 X 10, 8, 6

    Free Motion Flies
    50 X 15
    60 X 12, 10

    Free Motion Cable Crossovers
    40 X 12, 12, 10
    Going to decrease the weight a tad on this next week and my form wasn't as good as I would like it to be.

    Great workout! While I no longer think my chest is a weak point I still want to bring it up in both its mass and overall shape. Using the smith machine for my incline and decline presses allows me to totally focus on the pecs. I feel this routine will work very well for what I am trying to accomplish.

    I'm just gonna list my meals so far today and what I will be eating:
    Meals 1 and 2
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Chocolate Whey
    -2 TBSP Peanut Butter

    Meal 3
    -6 oz. Steak (top round)
    -8 oz. Asparagus
    -4 oz. Sweet Potato with 1 TBSP Almond Butter on Top

    Meal 4
    -6 oz. Chicken
    -1 Cup Brocolli
    -4 oz. Sweet Potato with 1 TBSP Almond Butter on Top

    Meal 5
    -2 Scoop Protein Powder
    -1/2 Cup Oatmeal
    -2 TBSP Peanut Butter

    Meal 6
    -Probably same as meal 4 or Eggs

    Meal 7
    -2 Scoops Ultra Peptide
    -2 TBSP Peanut Butter

    Note: Meal 5 will usually be a solid food meal. I worked out later than usual today so I had to "cram" a meal in
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    Youve got some sick legs but no picks of them.
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    Quote Originally Posted by somewhatgifted View Post
    Youve got some sick legs but no picks of them.
    Thanks. Yeah we didn't even think of it at the photoshoot. Oh well. Next time I take pics I will get some of the legs.
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    9-25-2007

    Cardio = 20 minutes on Treadmill

    Core Warm-Up

    Weights = LEGS

    Squats
    315 X 3, 3, 3

    Seated Calf Raise
    180 X 5, 4, 3

    SLD
    185 X 10, 8, 6

    Standing Calf Raise
    300 X 8, 8, 8

    Leg Press
    540 X 15
    630 X 12, 10


    I am finding it hard to get all 7 meals in a day, not the quantity of food, just the eating frequency. I am going to switch back to 6 meals a day like I normally do. I will be readjusting my macronutrient breakdown and then I will repost it.
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    9-26-2007

    Man oh man I did not want to get out of bed today lol. But I got up and ate my oatmeal breakfast and then headed to the gym.

    Cardio = 20 minutes on Treadmill

    Core Warm-Up

    Weights = BACK
    This workout is usually on Monday but I am rearranging my schedule this week to workout with Marc. I was leery about doing deadlifts the day after squats but I did not have any lower back issues

    Deadlift
    405 X 3, 3, 3
    Time to start adding weight to the bar on this!

    Pull-ups/Bent Over Row (Reverse Grip)
    Bw X 10/185 X 10
    BW X 8/185 X 8
    BW X 6/185 X 6

    Lat Pulldown/Seated Cable Row
    200 X 6/200 X 6
    175 X 8/175 X 8
    175 X 8/175 X 8

    Straight-Arm Pulldown
    120 X 12
    130 X 12, 12

    Another good workout in the books! I fly out to Vegas early tomorrow morning and then Marc and I will be hitting Chest. Friday we have legs. Saturday Delts+Traps and Arms on Sunday.
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    Do you use beta alanine bulk powder? How do you like taking it pre and during workout as opposed to equally spreading it throughout the day? Have you ever tried the time release beta alanine?
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    Lookin real solid Beast!! Lookin forward to following the log. Where you at in Michigan??
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    Quote Originally Posted by ktw View Post
    Do you use beta alanine bulk powder? How do you like taking it pre and during workout as opposed to equally spreading it throughout the day? Have you ever tried the time release beta alanine?
    I have been taking VasoCharge pre-workout and then some Primaforce bulk Beta-Alanine later in the day.
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    Sorry for the lack of updates. Here is my introduction to my Lean Mass Phase (I had to take out all the pics for the file to be small enough, but the full version will be on BB.com very soon). I will post this past week's workouts and meals on Sunday.
    Attached Files Attached Files
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    Week 1 Recap:
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    Do you know how far you are from Jackson, MI? It's a smaller city...

    Sporto
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    Quote Originally Posted by Sporto View Post
    Do you know how far you are from Jackson, MI? It's a smaller city...

    Sporto
    I believe about 2 hours. PM me what's up.
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    Quote Originally Posted by Beast View Post
    I believe about 2 hours. PM me what's up.
    That's where my girlfriend is from. When I come up to visit her family, I'll get a hold of you (and let you know ahead of time)...we could hook up for a workout.

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    I slacked on my updates last week while out of town, but I will begin posting them again right now!

    Monday and Tuesday's Update:
    http://forum.bodybuilding.com/attach...3&d=1193761492
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    Wednesday's Update. I will be hitting 405 on squats next week!

    http://forum.bodybuilding.com/attach...3&d=1193923172
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    Strength is going up and I'm loving it!

    Thursday's update: http://forum.bodybuilding.com/attach...3&d=1194025315
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    Here is last week's update. After this update I will be posting my updates as posts instead of attachments

    http://forum.bodybuilding.com/attach...3&d=1194281949
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    The Return of The Beast—Week 6 11/5/2007-11/11/2007
    By: Derek Charlebois

    As I mentioned last week I will be adding some calories to my diet and switching up my workout program. Let’s go over the changes.

    Diet for Week 6



    I am keeping my diet very simple. I will be eating a LARGE amount of carbs post-workout. My wife and I will be going to the gym together at 5 AM, which makes it hard to get a meal in. I will be sipping on my Xtend throughout my workout and then grubbing on some carb post workout. Because I am not on a low-carb diet, my glycogen levels will not be low in the morning and my performance should not be negatively affected by not eating prior to the gym.

    Notes:
    -Each meal contains 7 oz. of lean meat or 2 scoops protein powder
    -Each meal contains 20 grams of fat (i.e. 8 Tsp Peanut Butter)
    -All carbs are low-glycemic
    -I try to get 3 cups of vegetables a day
    -I am going to try to get more fruit each day

    All of the meals I list during each day match the above macronutrient breakdown for each meal.

    Training for Week 6
    I will be focusing on some HEAVY sets, specifically 3-rep sets. I love the way blasting out heavy triples feels and my strength climbs when I do them. I will be starting off each workout with a heavy compound exercise and then do some higher rep sets at the end.



    I also arranged my workout in terms on the amount of stress placed on my lower back. I will be doing squats on Monday and then deadlifts on Friday followed by two days completely off. I think this new routine will lead to some nice gains in both strength and size.

    Supplements for Week 6

    Pre-workout and during my cardio I sip on:
    -2 Scoops Scivation VasoCharge
    -2 Scoops Scivation Xtend
    Xtend+VasoCharge is the perfect workout nutrition stack. It has everything you need!

    During weight training I sip on
    -8 Scoops Scivation Xtend
    I always sip on Xtend during my workout. In fact I haven’t trained without it since 2004!

    -Fish Oil (3 grams/day)
    -Primaforce Max CLA (3 grams/day)
    -GLA (3 grams per/day)
    I take these supplements for their nutrient partitioning effects and overall health benefits. All three have been shown to decrease fat gain during a calorie surplus and promote lean mass gains.

    -Primaforce Elastamine
    -Primaforce Cissus
    This is the best joint stack you can buy! Cissus has been a big contributor to the recovery of my lower back.

    -Primforce Insopro-R, Pro-liver, Lean Green, and Alcalean
    I take these supplements for their nutrient partitioning effects and overall health benefits.

    During the day I sip on Xtend. I mix 4 scoops of Xtend in 24 oz. of water and drink 3 of these a day for 12 scoops of Xtend. Xtend mega-dosing baby! One of the perks to working for Scivation!

    Cardio
    I do 30 minutes of cardio (walking on the treadmill) prior to every workout. I do this (1) for my overall health (2) to warm my body up (3) to keep fat gain down. After cardio I do an ab/core warm-up/strengthen circuit consisting of roman chair crunches, reverse leg raises, hanging leg raises, back extensions, and torso twists. Just 1 set of 15 reps to get my core, specifically my lower back, ready for weight training.

    Monday 11/5/2007- Legs

    What better way to start off a week than with squats… I can actually think of many better ways lol. I was planning on going for 405 lbs today, but since I changed my schedule up I will be going for 5 sets of 3 reps with 365 lbs.

    Squats
    365 X 3, 3, 3, 3, 3


    Pics from Florida 2006

    Seated Calf Raises
    180 X 3, 3, 3, 3, 3


    Pic from Florida 2007

    Leg Extension
    150 X 8, 8, 8

    Leg Curl
    150 X 8, 8, 8

    Standing Calf Raises (Reps done SLOW!)
    200 X 12, 12, 12

    I am not going to be doing stiff leg deadlifts with this workout to limit the stress placed on my lower back. Plus the hamstrings get hit hard by both squats and deadlifts, so they will be heavily stimulated still.

    Today’s Meals

    Meal 1
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 2
    -3 oz. Whole Wheat Noodles
    -6 oz. 94% Lean Ground Beef
    -1/2 Cup Organic Tomato Sauce
    -18 Almonds

    Meal 3
    -6 oz. Lean Meat
    -3 oz. Whole Wheat Elbow Noodles
    -2 Slices Fat Free Cheese
    -18 Almonds
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    Tuesday 11/6/2007

    I am going to shoot for 325 X 3 on bench press today. I haven’t benched over 315 in a long time, so this will be fun.

    Bench Press
    325 X 3, 3, 3, 2, 1

    Pics from Texas 2007

    Incline Hammer Press
    270 X 12, 10, 8

    Cable Flies
    60 X 20, 15, 12

    After 3 sets of 325 X 3 on bench press my wrists/forearms felt very fatigued. I am going to do some ART massage to them this week and try to loosen them up. Because I did not complete all 5 sets with 325 for 3 reps I am going to stay at 325 next week… or I might go up depending on how I feel that day hehe.

    Today’s Meals

    Meal 1
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 2
    -3 oz. Whole Wheat Noodles
    -7 oz. 94% Lean Ground Beef
    -1/2 Cup Healthy Choice Cream of Mushroom Soup
    -12 Almonds

    Meal 3
    -7 oz Roasted Turket
    -2 Slices Ezekiel Bread
    -2 TBSP Fat Free Miracle Whip
    -1 Banana
    -2 TBSP Peanut Butter

    Meal 4
    -3/4 Cup Oatmeal
    -6 oz. Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 5
    -4 Whole Eggs
    -3 oz. Chicken
    -1 Cup Brocolli
    -4 Slices Ezekiel Bread

    Meal 6
    -3/4 Cup Oatmeal
    -6 oz. Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter
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    Thursday 11/8/2007

    Time for some heavy military presses and shrugs! I am going to shoot for 225 for 5 sets of 3 on military press and 405 for 5 sets of 3 on shrugs.

    Military Press
    225 X 3, 3, 3, 3, 3

    Pics from Texas 2007

    BB Shrug
    405 X 3, 3, 3, 3, 3

    DB Side Lateral
    40 X 12, 10, 8

    Pic from Chicago 2006

    DB Shrug
    120 X 12, 10, 8

    Today’s workout was very tough. I wasn’t sure if I would complete all 5 sets of 225 for 3 reps on military press but I pushed all the reps out! My forearms, specifically my left forearm, were bothering me again today. I was fine during military press and shrugs, but do side laterals really aggravated my left forearm. I am going to continue to do some ART massage to hit and try to work out any trigger points in there.

    Today’s Meals

    Meal 1
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 2
    -3 oz. Whole Wheat Noodles
    -7 oz. 94% Lean Ground Beef
    -1/2 Cup Organic Tomato Sauce
    -12 Almonds

    Meal 3
    -4 Whole Eggs
    -3/4 Cup Egg Whites
    -1 Cup Mushrooms
    -4 Slices Ezekiel Bread

    Meal 4
    -3/4 Cup Oatmeal
    -6 oz. Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 5
    -4 Whole Eggs
    -3/4 Cup Egg Whites
    -1 Cup Mushrooms
    -4 Slices Ezekiel Bread

    Meal 6
    -3/4 Cup Oatmeal
    -6 oz. Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter
  32. "He's not human!"
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    Friday 11/9/2007

    Today will be my first day of 5 sets of 3 with deadlifts. This should be fun… or painful.

    Deadlift
    405 X 3, 3, 3, 3, 3

    Pics from Chicago 2006

    Barbell Curl
    145 X 3, 3, 3
    95 X 10, 10

    Pics from Chicago 2006

    Close Grip Bench
    285 X 3, 3, 3
    225 X 10, 10

    Wow! After deadlifts I could have left and felt like I had a very productive workout but I still had to do some arms. I had planned on doing all 5 sets of 3 reps on barbell curl and close grip bench, but my joints were not feeling 100% so I trained instinctively and did the last 2 sets a little lighter.

    Today’s Meals

    Meal 1
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 2
    -Foot Long Subway Club Sandwich w/ oil & vinegar blend.

    Meal 3
    -3 Whole Eggs
    -3/4 Cup Egg Whites
    -1 Cup Mushrooms
    -2 Slices Ezekiel Bread

    Meal 4
    -2 Scoops Protein Powder
    -6 oz. Skim Milk
    -3/4 Cup Oatmeal
    -2 TBSP Peanut Butter

    Meal 5
    -3 Whole Eggs
    -4 oz. Chicken
    -1 Cup Brocolli
    -2 Slices Ezekiel Bread

    Meal 6
    -2 Scoops Protein Powder
    -6 oz. Skim Milk
    -3/4 Cup Oatmeal
    -2 TBSP Peanut Butter

    Weekend Review

    This week was 100% hard and heavy! My joints are a bit achy from all the heavy lifting. I am thinking about upping my Elastamine and Cissus to see if that helps. I weighed in at 213 on Saturday, so I am up 2 pounds this week, which is perfect.
  33. "He's not human!"
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    The Return of The Beast—Week 7 11/12/2007-11/18/2007
    By: Derek Charlebois

    Last week I had planned on starting to wake up early in the morning (5 AM) and going to the gym, but I have been sleeping in, eating, and then going to the gym. So I am going to posted my revised diet. I am up 2 lbs from last week so I will not be increasing calories.

    Diet for Week 7



    Notes:
    -Each meal contains 7 oz. of lean meat or 2 scoops protein powder
    -Each meal contains 20 grams of fat (i.e. 8 Tsp Peanut Butter)
    -All carbs are low-glycemic
    -I try to get 3 cups of vegetables a day
    -I am going to try to get more fruit each day

    All of the meals I list during each day match the above macronutrient breakdown for each meal.

    Training for Week 7
    I will be focusing on some HEAVY sets, specifically 3-rep sets. I love the way blasting out heavy triples feels and my strength climbs when I do them. I will be starting off each workout with a heavy compound exercise and then do some higher rep sets at the end.



    I also arranged my workout in terms on the amount of stress placed on my lower back. I will be doing squats on Monday and then deadlifts on Friday followed by two days completely off. I think this new routine will lead to some nice gains in both strength and size.

    Supplements for Week 7

    Pre-workout and during my cardio I sip on:
    -2 Scoops Scivation VasoCharge
    -2 Scoops Scivation Xtend
    Xtend+VasoCharge is the perfect workout nutrition stack. It has everything you need!

    During weight training I sip on
    -8 Scoops Scivation Xtend
    I always sip on Xtend during my workout. In fact I haven’t trained without it since 2004!

    -Fish Oil (3 grams/day)
    -Primaforce Max CLA (3 grams/day)
    -GLA (3 grams per/day)
    I take these supplements for their nutrient partitioning effects and overall health benefits. All three have been shown to decrease fat gain during a calorie surplus and promote lean mass gains.

    -Primaforce Elastamine
    -Primaforce Cissus
    This is the best joint stack you can buy! Cissus has been a big contributor to the recovery of my lower back.

    -Primforce Insopro-R, Pro-liver, Lean Green, and Alcalean
    I take these supplements for their nutrient partitioning effects and overall health benefits.

    During the day I sip on Xtend. I mix 4 scoops of Xtend in 24 oz. of water and drink 3 of these a day for 12 scoops of Xtend. Xtend mega-dosing baby! One of the perks to working for Scivation!

    Cardio
    I do 30 minutes of cardio (walking on the treadmill) prior to every workout. I do this (1) for my overall health (2) to warm my body up (3) to keep fat gain down. After cardio I do an ab/core warm-up/strengthen circuit consisting of roman chair crunches, reverse leg raises, hanging leg raises, back extensions, and torso twists. Just 1 set of 15 reps to get my core, specifically my lower back, ready for weight training.

    Monday 11/12/2007- Legs


    Squats
    375 X 3, 3, 3, 3, 3


    Pics from Florida 2006

    Seated Calf Raises
    190 X 3, 3, 3, 3, 3


    Pic from Florida 2007

    Leg Extension
    150 X 10, 10, 10

    Leg Curl
    150 X 10, 10, 10

    Standing Calf Raises (Reps done SLOW!)
    200 X 12, 12, 12

    Note: I am not going to be doing stiff leg deadlifts with this workout to limit the stress placed on my lower back. Plus the hamstrings get hit hard by both squats and deadlifts, so they will be heavily stimulated still.

    Today’s Meals

    Meal 1
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 2
    -3 oz. Whole Wheat Noodles
    -7 oz. 94% Lean Ground Beef
    -1 Cup Organic Tomato Sauce
    -18 Almonds

    Meal 3
    -7 oz Chicken
    -8 oz. Sweet Potato
    -1 TBSP Almond Butter

    Meal 4
    -3/4 Cup Oatmeal
    -6 oz Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 5
    -7 oz Chicken
    -8 oz. Sweet Potato
    -1 TBSP Almond Butter

    Meal 6
    -3/4 Cup Oatmeal
    -6 oz Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter
  34. New Member
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    bro sorry to hi-jack...but i remember u put out an article about training bodyparts twice a week. i'm looking to hit chest and biceps twice a week with decent volume 8-12 reps.
    i'm already doing bi's twice a week (after back on tues and with tri's on fri) basically i'm puzzled as to where to put chest
    my delts and tri's totally dominate my chest. i've been pre-exhausting with flyes before my presses which has been helping but i wanna try to hit it twice a week cuz my chest sucks.

    here is my split, any input would be awesome thanks

    monday-chest
    tuesday-back+bi's(low volume)
    wednesday-off
    thursday-delts
    friday- arms
    saturday- legs
    sunday-off
  35. "He's not human!"
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    Quote Originally Posted by mfbb View Post
    bro sorry to hi-jack...but i remember u put out an article about training bodyparts twice a week. i'm looking to hit chest and biceps twice a week with decent volume 8-12 reps.
    i'm already doing bi's twice a week (after back on tues and with tri's on fri) basically i'm puzzled as to where to put chest
    my delts and tri's totally dominate my chest. i've been pre-exhausting with flyes before my presses which has been helping but i wanna try to hit it twice a week cuz my chest sucks.

    here is my split, any input would be awesome thanks

    monday-chest
    tuesday-back+bi's(low volume)
    wednesday-off
    thursday-delts
    friday- arms
    saturday- legs
    sunday-off
    I would do:
    Mon- Chest + Bis
    Tues- Back + Traps
    Wed- Off
    Thurs- Chest + Bis
    Fri- Delts + Tris
    Sat- Legs

    I wouldn't pre-exhaust your chest with flies, but instead focus on lifting HEAVY.

    For your Monday workout I would do:
    Bench Press 10 X 3 reps (using your 5-6 RM)
    Cable Crossovers or Flies 3 X 12-15
    Barbell Curl 5 X 3 (using your 5-6 RM)
    Cable Curl 2-3 X 12-15

    Thursday
    Incline Barbell Press 3 X 8-12
    Flat DB Press 3 X 8-12
    Dips 3 X 8-12
    DB Curl 3 X 8-12
    Reverse Curl or Hammer Curl 3 X 8-12

    How does that look?
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    Tuesday 11/13/2007

    I am going to shoot for 335 X 3 on bench press today. I know I won’t be able to complete all 5 sets for 3 reps, but adding weight to the bar is addictive!

    Bench Press
    335 X 3, 2, 1
    275 X 6
    225 X 10

    Pics from Chicago 2006

    Incline Smith Press
    185 X 12, 12, 12

    Cable Flies
    60 X 20, 15, 12

    Man oh man, bench was killer today! I completed the first set of 335 for 3 reps and thought I would be able to get 3 reps for at least 2 more sets, but I guess it took more out of me than I thought. After bench I did some incline smith press and cable flies then I was OUT.

    Today’s Meals

    Meal 1
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 2
    -3 oz. Whole Wheat Noodles
    -7 oz. 94% Lean Ground Beef
    -1/2 Cup Healthy Choice Cream of Mushroom Soup
    -12 Almonds

    Meal 3
    -7 oz Chicken
    -8 oz. Sweet Potato
    -1 TBSP Almond Butter

    Meal 4
    -3/4 Cup Oatmeal
    -6 oz Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 5
    -7 oz Chicken
    -8 oz. Sweet Potato
    -1 TBSP Almond Butter

    Meal 6
    -3/4 Cup Oatmeal
    -6 oz Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter
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    Wednesday 11/14/2007

    Time to add some back mass baby!

    Pull-Up
    60 X 3, 3, 3
    BW X 10, 6


    Pics from Texas 2007

    Bent Over Row
    265 X 3, 3, 3
    225 X 6, 6

    Seated Cable Row
    120 X 12, 12, 12


    Pics from Texas 2007

    Lat Pulldown
    120 X 12, 12, 12

    I’m starting to feel burned out from the 3 rep training. I am thinking that doing 4 weeks of 5 X 3 then 2 weeks of higher rep training (6-12) would be ideal.


    Today’s Meals

    Meal 1
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 2
    -4 oz. Whole Wheat Elbow Noodles
    -6 oz. 94% Lean Ground Beef
    -2 Slices Fat Free Cheese
    (All mixed together like as a cheesy, beefy macaroni)
    -12 Almonds
    Post-workout grubin’ baby!

    Meal 3
    -4 Whole Eggs
    -3/4 Cup Egg Whites
    -4 Slices Ezekiel Bread

    Meal 4
    -7 oz Chicken
    -8 oz. Sweet Potato
    -1 TBSP Almond Butter

    Meal 5
    -4 Whole Eggs
    -3/4 Cup Egg Whites
    -4 Slices Ezekiel Bread

    Meal 6
    -3/4 Cup Oatmeal
    -6 oz. Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter
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    Quote Originally Posted by Beast View Post
    I would do:
    Mon- Chest + Bis
    Tues- Back + Traps
    Wed- Off
    Thurs- Chest + Bis
    Fri- Delts + Tris
    Sat- Legs

    I wouldn't pre-exhaust your chest with flies, but instead focus on lifting HEAVY.

    For your Monday workout I would do:
    Bench Press 10 X 3 reps (using your 5-6 RM)
    Cable Crossovers or Flies 3 X 12-15
    Barbell Curl 5 X 3 (using your 5-6 RM)
    Cable Curl 2-3 X 12-15

    Thursday
    Incline Barbell Press 3 X 8-12
    Flat DB Press 3 X 8-12
    Dips 3 X 8-12
    DB Curl 3 X 8-12
    Reverse Curl or Hammer Curl 3 X 8-12

    How does that look?

    that looks cool, but can i change the 3 rep sets to 5-6 reps. i get weary of injuries using under 4 reps.

    i'm going to be taking a week off soon and i'm gunna switch to that split. thanx a lot bro
  39. "He's not human!"
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    Quote Originally Posted by mfbb View Post
    that looks cool, but can i change the 3 rep sets to 5-6 reps. i get weary of injuries using under 4 reps.

    i'm going to be taking a week off soon and i'm gunna switch to that split. thanx a lot bro
    Most definitely. 5-6 reps will work well.
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    Form is impeccable! lookin solid and strong.
  

  
 

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