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Bean's 1st contest prep (Lecheek last 8 weeks)

IrishSoldier said:
Good **** brotha, just skimmed through this transformation! Physique looks awesome dude. Still think my favorite pic was your Before Pic, :biglaugh:!
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Lol I keep that in my phone as a reminder for when I feel unmotivated :-). Thanks bro glad to have you.

classic34 said:
Late...really late, but in! :p
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There she is :-). Thanks for joining classic!

808shredded said:
I'm late but I'm joining the party :)
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Never late bro glad to have you
 
Awesome updates brother Bean!! Hope you had a great weekend and Happy Easter.

bean5er said:
Today's chest session was great huge pump (thanks c20) :-)

Warmup per usual

Incline Bb press
135x22
165x18
185x12
205x7
155x12 wide form failed around 12 I think so I stopped

Peck Deck big stretch controlled reps
120x15
130x13
140x10 drop 100x11

Slight incline DB press (slow neg 2 sec pause with 2 sec contraction)
70x12
75x10
75x8

Ladder Push-ups (my favorite finisher) we don't have chains or anything so all body weight
No rest
Lowest setting - 41
Mid setting - around 18
Higher setting - 16 I believe

My chest was on fire after this. All sets had minimal rest I'd say no more than 30 secs on most some there was no rest.

Gonna get some sprints done today in the back yard!
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Where are the picture bean lol
 
Legs yesterday sucked tbh

Endurance blows right now on leg day. Literally felt like passing out after ea set of smith squats. I usually take at the most 1 m rests but I didn't even keep track yesterday. Did a big leg press pyramid then drop back down, followed by smith squats then sldl and calves.

Coach was there and witnessed this and told me this is normal right now and to just push through.

Today is off day thank god. Had a nice Easter dinner last night Kobe steak backed potatoe no cream or anything, huge salad and some lobster. Very vascular and full last night and this am. Going to do some sprints tonight after work. Hope u all had a great weekend
 
Don't worry about it bean. Your going to be more tired the later in prep you get but just as your coach said, push through.
 
bean5er said:
Coach was there and witnessed this and told me this is normal right now and to just push through.
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I hate cutting. I never prepped for anything really but during my cut cycles I have a lot of bad days in the gym. Just feels like your body is in a state of shock from drastic changes.
 
IrishSoldier said:
I hate cutting. I never prepped for anything really but during my cut cycles I have a lot of bad days in the gym. Just feels like your body is in a state of shock from drastic changes.
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boldened, doesn't have to be that way
if it is drastic, then the problem lies in your approach
simple macro/micro changes are just as beneficial (if not moreso) than whacking the hell out of caloric intake

bean5er said:
Legs yesterday sucked tbh

Coach was there and witnessed this and told me this is normal right now and to just push through.
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this
pain and fatigue are only temporary..blast thru it, embrace it!
this is what seperates the men from the boys ;)
 
PREracing25 said:
Don't worry about it bean. Your going to be more tired the later in prep you get but just as your coach said, push through.
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I know it just has hit me hard the last two leg days lol

IrishSoldier said:
I hate cutting. I never prepped for anything really but during my cut cycles I have a lot of bad days in the gym. Just feels like your body is in a state of shock from drastic changes.
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It might be time to change up my routine the next 6 weeks?

snagencyV2.0 said:
boldened, doesn't have to be that way
if it is drastic, then the problem lies in your approach
simple macro/micro changes are just as beneficial (if not moreso) than whacking the hell out of caloric intake

this
pain and fatigue are only temporary..blast thru it, embrace it!
this is what seperates the men from the boys ;)
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This is what separates for sure snags. I just feel completely dead on leg day and like a puss c !

I've brought the volume down a notch but am not sure what else I should do
 
bean5er said:
Lol got it that's what I figured thanks old wise one! Emphasis on the wise not old :-)
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Don't start with the old guy talk Bean. Next thing you know this thread will become geriatric and members won't stop talking about growing hair in odd places. "My ear hair is out if control!..."

Lol :)
 
PalmFist said:
Don't start with the old guy talk Bean. Next thing you know this thread will become geriatric and members won't stop talking about growing hair in odd places. "My ear hair is out if control!..."

Lol :)
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I'm not even old and I have ear hair. Sucks.
 
It's totally normal to feel the way that you do near a show. Don't worry, just push through. This is what separates people who win shows from those who don't.
 
PalmFist said:
Don't start with the old guy talk Bean. Next thing you know this thread will become geriatric and members won't stop talking about growing hair in odd places. "My ear hair is out if control!..."

Lol :)
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I know that's why I put heavy emphasis on wise!!!



iparatroop said:
I'm not even old and I have ear hair. Sucks.
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I have one

snagencyV2.0 said:
nose hair too.. :28:
you youngsters just wait
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I just trimmed my nose hair on Saturday!
PalmFist said:
See Bean?!! It's already begun..... :(
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I should've known. Next thing I know AZ will be in here and he and snags will be telling us about walking up hill to school both ways in 15 get of snow. I've heard it all :-)

classic34 said:
It's totally normal to feel the way that you do near a show. Don't worry, just push through. This is what separates people who win shows from those who don't.
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Yes you all are right. I just went from feeling like a god to feeling like crap and just wanting to be done with my workout. Lol. It's all a learning experience for me. Thanks classic. When is your show?
 
Bean once took out a whole spartan phalanx by him self. He took an Olympic barbell and used it as a bow staff to fend of their speers and arrows and then beat them over the head...so the legend goes
 
Today was a struggle as well but made it through. Went with a bit more of traditional exercises today. Sweat was pouring and vascularity is through the roof. I'd say C20 is kicked in :thumbsup:

Had to rise at 3:00am today since my boss told me to start at 630 today. Cannot wait to switch jobs.

Warmup

Wide Grip lat pulldowns
160x14
170x12
180x9 drop 120x12

DB Rows
80x14/12/11

Pullovers
50x15
60x13
60x12

Stretchers
120x14
120x12
130x10

Rack Deads
225x14/12/12

Cardio after 15m. Also through in calves in between sets I'm hitting these damn things like three times a week and nothing! Getting frustrated
:rant:
 
calves are the bain of many a bb'ers existence, lol
while it may just be a poor genetic bodypart for you, surely some dedicated training will help..this is one of those parts that require strict mind-muscle connection in training, and tho there is not a lot of exercise variety you can throw at them, you can surely alter the position of the feet to attack the calf at different angles
i have long relied on standing bb calf raises, and angle the feet in three diff positions: in/out/straight
donkey calf raises are cool too
 
snagencyV2.0 said:
calves are the bain of many a bb'ers existence, lol
while it may just be a poor genetic bodypart for you, surely some dedicated training will help..this is one of those parts that require strict mind-muscle connection in training, and tho there is not a lot of exercise variety you can throw at them, you can surely alter the position of the feet to attack the calf at different angles
i have long relied on standing bb calf raises, and angle the feet in three diff positions: in/out/straight
donkey calf raises are cool too
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Arnold approach! It does take a while to get the mind muscle connection down. I find that if I flex my knees slightly and concentrate on not straightening them while doing calf press I feel it a lot more in the calf.
 
snagencyV2.0 said:
calves are the bain of many a bb'ers existence, lol
while it may just be a poor genetic bodypart for you, surely some dedicated training will help..this is one of those parts that require strict mind-muscle connection in training, and tho there is not a lot of exercise variety you can throw at them, you can surely alter the position of the feet to attack the calf at different angles
i have long relied on standing bb calf raises, and angle the feet in three diff positions: in/out/straight
donkey calf raises are cool too
Click to expand...

Montego1 said:
Arnold approach! It does take a while to get the mind muscle connection down. I find that if I flex my knees slightly and concentrate on not straightening them while doing calf press I feel it a lot more in the calf.
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Both these! I've actually been blessed in the department of calves. And the thing I've felt that has helped me the most is just hitting them hard and heavy. I almost always get calf cramps when. Working them out cause i focus on the contraction so hard.

Bending your knees slightly on the leg press machine also works the soleus, which is my next point.

You have to work the soleus as well as the gastrocs in order to really grow your calves. Just like with any other muscle group growth is two fold, you ha e to work both the flexors and extensors to optimize strength as well as growth.

Hope this helps buddy. If you need some ideas on how to do this just lemme know!
 
MANotaur said:
Bean once took out a whole spartan phalanx by him self. He took an Olympic barbell and used it as a bow staff to fend of their speers and arrows and then beat them over the head...so the legend goes
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Lmfao! How'd I miss this post?!!

snagencyV2.0 said:
calves are the bain of many a bb'ers existence, lol
while it may just be a poor genetic bodypart for you, surely some dedicated training will help..this is one of those parts that require strict mind-muscle connection in training, and tho there is not a lot of exercise variety you can throw at them, you can surely alter the position of the feet to attack the calf at different angles
i have long relied on standing bb calf raises, and angle the feet in three diff positions: in/out/straight
donkey calf raises are cool too
Click to expand...

Montego1 said:
Arnold approach! It does take a while to get the mind muscle connection down. I find that if I flex my knees slightly and concentrate on not straightening them while doing calf press I feel it a lot more in the calf.
Click to expand...

MANotaur said:
Both these! I've actually been blessed in the department of calves. And the thing I've felt that has helped me the most is just hitting them hard and heavy. I almost always get calf cramps when. Working them out cause i focus on the contraction so hard.

Bending your knees slightly on the leg press machine also works the soleus, which is my next point.

You have to work the soleus as well as the gastrocs in order to really grow your calves. Just like with any other muscle group growth is two fold, you ha e to work both the flexors and extensors to optimize strength as well as growth.

Hope this helps buddy. If you need some ideas on how to do this just lemme know!
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Thanks fellas. Super pissed I'm guessing mind muscle connection sucks!
I've been doing mostly seated raises which I only really feel like have a shim splint lol. Today I really pushed with my big toe if that makes sense
I'm going to start doing standing BB raises
As I look back to when my wheels were pretty good (calfs too) that's all I did.
I'm also going to start doing donkey raises at home with my wife on my back lol. Should be fun.
How often do you guys train them?
 
bean5er said:
Lmfao! How'd I miss this post?!!

Thanks fellas. Super pissed I'm guessing mind muscle connection sucks!
I've been doing mostly seated raises which I only really feel like have a shim splint lol. Today I really pushed with my big toe if that makes sense
I'm going to start doing standing BB raises
As I look back to when my wheels were pretty good (calfs too) that's all I did.
I'm also going to start doing donkey raises at home with my wife on my back lol. Should be fun.
How often do you guys train them?
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Lol not real sure...Prolly were posting at the same time

And i train mine about three times a week and its usually paired with chest or or arms
 
bean5er said:
Lmfao! How'd I miss this post?!!








Thanks fellas. Super pissed I'm guessing mind muscle connection sucks!
I've been doing mostly seated raises which I only really feel like have a shim splint lol. Today I really pushed with my big toe if that makes sense
I'm going to start doing standing BB raises
As I look back to when my wheels were pretty good (calfs too) that's all I did.
I'm also going to start doing donkey raises at home with my wife on my back lol. Should be fun.
How often do you guys train them?
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I train mine heavy every other workout. But my calves suck. So might get better above from others. Lol
 
bean5er said:
I'm also going to start doing donkey raises at home with my wife on my back lol. Should be fun.
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exactly what i used to do, back when i was married
it was cool - she held the 25lb weight and balanced up there pretty good, but when it got up to the 35lb weight...not so much :D
How often do you guys train them?
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2x weekly current, 1x weekly regularly
my calves don't need the extra attention
 
Yeah I just started with doing some calf raises to just condition em. I don't use weights yet because then I can't walk up stairs at college o.o! Gotta build em up sometime
 
Thanks for all the input with calves guys!

Today was chest and shoulders went like this

Warmup 10 min

Incline BB press
135x22
175x15
185x12
195x9
165(wide)x15

Peck Deck
110x15
120x12
130x10
140x8

DB Slight Incl press 2 sec pause 2 sec squeeze
75x8 pissed off
65x10
65x8

Almost walked out I was so mad and tired wtf?

Reverse seated machine Shoulder press
This I really enjoyed
120x12
120x12
130x11
Feeling this out felt good the reps were slow and a nice 2 sec pause and good squeeze at top had my shoulders burning

Standing wide grip bb press
95x13 drop 45x25

Destroyer set
40x40
20x20
10x10 (full reps) + 10 partials

Abs

HIIT stairs 12 min
 
bean5er said:
Thanks for all the input with calves guys!


Destroyer set
40x40
20x20
10x10 (full reps) + 10 partials
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Wtf is that destroyer set?!? In all my days i have never seen anything like that! Your insane!!

And Im glad i could help with the calf work!
 
MANotaur said:
Wtf is that destroyer set?!? In all my days i have never seen anything like that! Your insane!!

And Im glad i could help with the calf work!
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Invalid Link Removed

Scroll down to video he has and watch
Let me know if this link works I'm on my damn phone
 
bean5er said:
Thanks for all the input with calves guys!

Today was chest and shoulders went like this

Warmup 10 min

Incline BB press
135x22
175x15
185x12
195x9
165(wide)x15

Peck Deck
110x15
120x12
130x10
140x8

DB Slight Incl press 2 sec pause 2 sec squeeze
75x8 pissed off
65x10
65x8

Almost walked out I was so mad and tired wtf?

Reverse seated machine Shoulder press
This I really enjoyed
120x12
120x12
130x11
Feeling this out felt good the reps were slow and a nice 2 sec pause and good squeeze at top had my shoulders burning

Standing wide grip bb press
95x13 drop 45x25

Destroyer set
40x40
20x20
10x10 (full reps) + 10 partials

Abs

HIIT stairs 12 min[/QUOTE

Goodnight brother that is a wicked chest routine! I don't think I could get the bar 15 times lol
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Yeah as far as calves, donkey raises (I have an option, usually 180lb Guy sits on my back, occasionally a 240lb Guy), seated calves, leg press raises, and standing are all good options. Font forget doing the reverse calves for the front of your calf too!

Also just hang in there bean it's going to get even harder

There was a few days during my prep where I just broke down and cried on a machine because I was so tired, so weak, and so frustrated.

After leg day when I had to hit the stair mill I would just put my head down and hate life for twenty minutes

Training, something I love, had become a burden.

Tough it out bean
 
Solid workout bean. Hang in there bud!

Did you have a similar machine to the one I used for the backwards presses?
 
PalmFist said:
Bean's feeling the weight of prep beating down on the body... Hang in there bro
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aceroni said:
Yeah as far as calves, donkey raises (I have an option, usually 180lb Guy sits on my back, occasionally a 240lb Guy), seated calves, leg press raises, and standing are all good options. Font forget doing the reverse calves for the front of your calf too!

Also just hang in there bean it's going to get even harder

There was a few days during my prep where I just broke down and cried on a machine because I was so tired, so weak, and so frustrated.

After leg day when I had to hit the stair mill I would just put my head down and hate life for twenty minutes

Training, something I love, had become a burden.

Tough it out bean
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Yes sir! Thanks ace. I'm pushing through. Thanks for the calf advice as well bro!

breezy11 said:
Solid workout bean. Hang in there bud!

Did you have a similar machine to the one I used for the backwards presses?
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Similar yes, a good one not really :-). But it worked. Boy my rear delts are still on fire from that destroyer set. Haven't done those in at least a month :-)
 
MANotaur said:
That is insane!!! Im gonna try that one day lol it's gonna hurt so bad!
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Dude they are killer! I'm hooked on his training. Can't wait to use it this summer at a bigger gym to bulk :-). And yes they hurt so bad the actual target reps are normally
60
30
10-12 I think. I just did my own version lol
 
That destroyer set sounds like a beast. I love the db swings for rear delts.
 
bean5er said:
Similar yes, a good one not really :-). But it worked. Boy my rear delts are still on fire from that destroyer set. Haven't done those in at least a month :-)
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Well, at least it worked. Haha I bet. I finished my workout with one this morning as well. I also added a superset that includes spidercrawls, which was right up there with the destroyer set in terms of pain :eek:
 
bean5er said:
Dude they are killer! I'm hooked on his training. Can't wait to use it this summer at a bigger gym to bulk :-). And yes they hurt so bad the actual target reps are normally
60
30
10-12 I think. I just did my own version lol
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Your version. Is still raws

IrishSoldier said:
I love T-Nation. Quality workouts on there, no doubt. Some of their **** is on another level
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Nation is legit..i should really register there but i just haven't yet
 
MANotaur said:
Nation is legit..i should really register there but i just haven't yet
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Couldnt hurt none. Only more information. Community is a lot more respectable than bb.com community I think. Although bb has some good workout routines posted, a lot of the people just suck. TNation is more hardcore and isnt all bro science
 
IrishSoldier said:
Couldnt hurt none. Only more information. Community is a lot more respectable than bb.com community I think. Although bb has some good workout routines posted, a lot of the people just suck. TNation is more hardcore and isnt all bro science
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That's what I've gathered by lurking around there. There seems to be some douches though. Not as many as BB but i might just be confusing hardcore with douche-baggery. Anyway i just don't like nay sayers and trolls. ..i don't so well with that lol
 
bean5er said:
Yes you all are right. I just went from feeling like a god to feeling like crap and just wanting to be done with my workout. Lol. It's all a learning experience for me. Thanks classic. When is your show?
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Haha yes. In the off season I put a lot of emotion into my workouts, but late in prep I tend to just go mentally numb during workouts and not feel anything. It's hard to describe. It's not until August 24th. I haven't started dieting yet.
 
IrishSoldier said:
I love T-Nation. Quality workouts on there, no doubt. Some of their **** is on another level
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Haven't been in there much, other than getting the MD training articles off three.

MrKleen73 said:
That destroyer set sounds like a beast. I love the db swings for rear delts.
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Standing heavy swings are great as well. I had to explain them to some guys at my gym after they asked wth I was doing.

breezy11 said:
Well, at least it worked. Haha I bet. I finished my workout with one this morning as well. I also added a superset that includes spidercrawls, which was right up there with the destroyer set in terms of pain :eek:
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It did its just an awkward machine tbh. I actually can't even use the damn thing the way it was intended so this gets me excited. I owe it all to u breezy :-) lol
MANotaur said:
Your version. Is still raws

Nation is legit..i should really register there but i just haven't yet
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Thanks bud. Try them out
classic34 said:
Haha yes. In the off season I put a lot of emotion into my workouts, but late in prep I tend to just go mentally numb during workouts and not feel anything. It's hard to describe. It's not until August 24th. I haven't started dieting yet.
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Yes that's my biggest struggle aside from hunger and lack of sleep lol. I miss feeling good in the gym. There will be lots of time for that this summer! Grow time :-)

Look forward to seeing how u do at your show. You going to log it anywhere I can follow?
 
bean5er said:
Haven't been in there much, other than getting the MD training articles off three.Standing heavy swings are great as well. I had to explain them to some guys at my gym after they asked wth I was doing.It did its just an awkward machine tbh. I actually can't even use the damn thing the way it was intended so this gets me excited. I owe it all to u breezy :-) lolThanks bud. Try them outYes that's my biggest struggle aside from hunger and lack of sleep lol. I miss feeling good in the gym. There will be lots of time for that this summer! Grow time :-)Look forward to seeing how u do at your show. You going to log it anywhere I can follow?
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Sure am! I plan to log my prep from start to finish on the USPlabs home board.
 
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