8 Week Video Prep Log
- Thread starter Beast
- Start date
Beast
"He's not human!"
Thanks J. After getting my back/pelvis back in line my progress has been great! I was not fully motivated before that because I couldn't train as hard, but now IT IS ON!!!
Beast
"He's not human!"
The Training Video was a HUGE success! Marc and I, along with Jim from Lift Rite, KILLED IT! I cannot wait to see the completed version. Here are some post carb meal pics the night before the video:
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Beast
"He's not human!"
After the video, over Labor Day weekend, I had a couple cheats meals. Now I am back on my diet 100% as Marc and I have a photoshoot in Texas on Sunday after his competition. This is the diet I have been doing:
Meal 1- 5:00 AM (Pre-Workout)
-1/2 Cup Oatmeal
-4 oz. Skim Milk
-1 Scoop Whey
-1 TBSP Peanut Butter
Sipped pre-workout and during cardio
-1 Scoop Primal EAA
-3 Scoops Xtend
Sipped during weights
-1 Scoop Primal EAA
-3 Scoops Xtend
Meal 2- 7:30 AM (Post-Workout)
-1 Cup Oatmeal or 4 Slices Ezekiel Bread
-8 oz. Skim Milk
-2 Scoops Whey
-2 TBSP Peanut Butter
Meals 3-6
-6 oz. Lean Meat or 2 Scoops Protein Powder
-2 Cups Veggies
-10 Almonds
Training
-30 minutes low intensity cardio pre-weights everyday
-Monday = Back
-Tuesday = Chest
-Wednesday = Arms
-Thursday = Legs
-Friday = Delts+Traps
Sat and Sun are often, though I may do cardio or something active.
Supplements
-Elastamine
-Cissus (as soon as I get more)
-Insopro-R
-Pro-Liver
-Alcalean
-ZMA
-Creaform (4 grams/day)
-Citrulline Malate (3 grams bulk, 3 grams from Xtend/day)
-Beta-Alanine (4 grams/day)
Meal 1- 5:00 AM (Pre-Workout)
-1/2 Cup Oatmeal
-4 oz. Skim Milk
-1 Scoop Whey
-1 TBSP Peanut Butter
Sipped pre-workout and during cardio
-1 Scoop Primal EAA
-3 Scoops Xtend
Sipped during weights
-1 Scoop Primal EAA
-3 Scoops Xtend
Meal 2- 7:30 AM (Post-Workout)
-1 Cup Oatmeal or 4 Slices Ezekiel Bread
-8 oz. Skim Milk
-2 Scoops Whey
-2 TBSP Peanut Butter
Meals 3-6
-6 oz. Lean Meat or 2 Scoops Protein Powder
-2 Cups Veggies
-10 Almonds
Training
-30 minutes low intensity cardio pre-weights everyday
-Monday = Back
-Tuesday = Chest
-Wednesday = Arms
-Thursday = Legs
-Friday = Delts+Traps
Sat and Sun are often, though I may do cardio or something active.
Supplements
-Elastamine
-Cissus (as soon as I get more)
-Insopro-R
-Pro-Liver
-Alcalean
-ZMA
-Creaform (4 grams/day)
-Citrulline Malate (3 grams bulk, 3 grams from Xtend/day)
-Beta-Alanine (4 grams/day)
Beast
"He's not human!"
This week's workouts
I am sticking with the hitting each muscle group once a week with higher volume approach as I really like it right now. I am doing 30 minutes of light walking on the treadmill before each workout.
Monday 9/3/2007- Back
Deadlift
405 X 5, 4, 3
I was planning on going up to 315 lbs, but when I did 315 it was MUCH easier than I expected. I did 405 with no lower back pain or any issues at all. My lower back was a little sore the next day, but that is to be expected after deads.
Bent Over Row (Reverse Grip)
225 X 4
185 X 8
135 X 15
Pull-Up
45 X 4
25 X 6
BW X 10
Seated Cable Row alteranted with Lat Pulldown
200 X 6/200 X 6 (Wide Grip on both)
180 X 6/180 X 6 (Underhand Grip on both)
150 X 12 (Close Grip on both)
Straight Arm Pulldown
100 X 15, 15, 15
Tuesday 9/4/2007- Chest
Bench Press
225 X 6
245 X 6
255 X 4
Incline DB Press
100 X 5
90 X 8, 6
Decline DB Press
80 X 8, 6
70 X 10
Dips
BW X 10, 10, 10
DB Flies
30 X 10, 10, 10
Cable Crossovers
30 X 15, 15, 15
Wednesday 9/5/2007- Arms
Barbell Curl (Wide Grip/Close Grip)
85 X 10, 10, 10
Close Grip Bench
225 X 6, 4
185 X 10
DB Curl
50 X 6
40 X 6, 6
Skull Crusher (Close Grip/Wide Grip)
95 X 6
85 X 10, 10
Cable Curl
150 X 10, 10, 10
Tricep Pressdown
150 X 10, 10, 10
BB Forearm Curl
135 X 10, 10, 10
Hammer Pincher
150 X 10, 8
Thursday 9/6/2007- Legs
Squats alternated with Seated Calf Raise
225 X 6/150 X 6
245 X 6/150 X 6
265 X 6/150 X 6
SLD alternated with Donkey Calf Raise
185 X 6/210 X 10
185 X 6/210 X 8
185 X 6/150 X 15
Leg Press alternated with Rotary Calf Press
540 X 12/200 X 20
540 X 12/150 X 30
Leg Extension alternated with Leg Curl
100 X 12/100 X 12
100 X 12/100 X 12
Friday 9/7/2007- Delts+Traps
DB Shoulder Press alternated with BB Shrug
75 X 8/315 X 8
75 X 8/315 X 8
75 X 8/315 X 8
DB Side Lateral alternated with DB Shrug
30 X 10/100 X 10
35 X 10/110 X 10
40 X 10/120 X 10
Rear Lateral Machine alternated with Behind the back Smith Shrug
150 X 8/225 X 12
120 X 12/225 X 12
OVERALL, a very productive week
I am sticking with the hitting each muscle group once a week with higher volume approach as I really like it right now. I am doing 30 minutes of light walking on the treadmill before each workout.
Monday 9/3/2007- Back
Deadlift
405 X 5, 4, 3
I was planning on going up to 315 lbs, but when I did 315 it was MUCH easier than I expected. I did 405 with no lower back pain or any issues at all. My lower back was a little sore the next day, but that is to be expected after deads.
Bent Over Row (Reverse Grip)
225 X 4
185 X 8
135 X 15
Pull-Up
45 X 4
25 X 6
BW X 10
Seated Cable Row alteranted with Lat Pulldown
200 X 6/200 X 6 (Wide Grip on both)
180 X 6/180 X 6 (Underhand Grip on both)
150 X 12 (Close Grip on both)
Straight Arm Pulldown
100 X 15, 15, 15
Tuesday 9/4/2007- Chest
Bench Press
225 X 6
245 X 6
255 X 4
Incline DB Press
100 X 5
90 X 8, 6
Decline DB Press
80 X 8, 6
70 X 10
Dips
BW X 10, 10, 10
DB Flies
30 X 10, 10, 10
Cable Crossovers
30 X 15, 15, 15
Wednesday 9/5/2007- Arms
Barbell Curl (Wide Grip/Close Grip)
85 X 10, 10, 10
Close Grip Bench
225 X 6, 4
185 X 10
DB Curl
50 X 6
40 X 6, 6
Skull Crusher (Close Grip/Wide Grip)
95 X 6
85 X 10, 10
Cable Curl
150 X 10, 10, 10
Tricep Pressdown
150 X 10, 10, 10
BB Forearm Curl
135 X 10, 10, 10
Hammer Pincher
150 X 10, 8
Thursday 9/6/2007- Legs
Squats alternated with Seated Calf Raise
225 X 6/150 X 6
245 X 6/150 X 6
265 X 6/150 X 6
SLD alternated with Donkey Calf Raise
185 X 6/210 X 10
185 X 6/210 X 8
185 X 6/150 X 15
Leg Press alternated with Rotary Calf Press
540 X 12/200 X 20
540 X 12/150 X 30
Leg Extension alternated with Leg Curl
100 X 12/100 X 12
100 X 12/100 X 12
Friday 9/7/2007- Delts+Traps
DB Shoulder Press alternated with BB Shrug
75 X 8/315 X 8
75 X 8/315 X 8
75 X 8/315 X 8
DB Side Lateral alternated with DB Shrug
30 X 10/100 X 10
35 X 10/110 X 10
40 X 10/120 X 10
Rear Lateral Machine alternated with Behind the back Smith Shrug
150 X 8/225 X 12
120 X 12/225 X 12
OVERALL, a very productive week
Beast
"He's not human!"
9/10/2007
I am currently 6 days away from the photo shoot. I will be doing 30 minutes of cardio in the afternoon all this week like I previously was doing.
Today's Workout
30 minutes on Treadmill
Weights = BACK
Deadlift
405 X 3, 3, 3
Bent Over Row (Reverse Grip)
225 X 4
185 X 8, 8
Pull-Up
45 X 4
25 X 6
BW X 10
Lat Pulldown
200 X 6
175 X 8
150 X 10
Seated Cable Row
200 X 6
175 X 8
150 X 10
Straight-Arm Pulldown
120 X 12, 12, 12
On tap at 3 PM = 30 minutes on Treadmill.
I am currently 6 days away from the photo shoot. I will be doing 30 minutes of cardio in the afternoon all this week like I previously was doing.
Today's Workout
30 minutes on Treadmill
Weights = BACK
Deadlift
405 X 3, 3, 3
Bent Over Row (Reverse Grip)
225 X 4
185 X 8, 8
Pull-Up
45 X 4
25 X 6
BW X 10
Lat Pulldown
200 X 6
175 X 8
150 X 10
Seated Cable Row
200 X 6
175 X 8
150 X 10
Straight-Arm Pulldown
120 X 12, 12, 12
On tap at 3 PM = 30 minutes on Treadmill.
Beast
"He's not human!"
9-12-2007 Workout
Cardio = 30 minutes on Elliptical.
My left shin was tender last night and hurt this morning. Doing cardio on the Elliptical did not bother it but I won't be doing cardio in the evening.
Weights = Arms
EZ Bar Curl (Various Grips)
95 X 10, 10, 10
CG Bench
225 X 8, 6, 4
DB Curl
40 X 10, 10, 10
Skull Crusher
95 X 10, 10, 10
1-Arm Cable Curl
30 X 15, 40 X 15, 50 X 12
1-Arm Cable Pressdown
30 X 15, 40 X 15, 50 X 12
BB Forearm Curl
135 X 15, 15, 15
Hammer Pincher
140 X 10, 10, 10
Cardio = 30 minutes on Elliptical.
My left shin was tender last night and hurt this morning. Doing cardio on the Elliptical did not bother it but I won't be doing cardio in the evening.
Weights = Arms
EZ Bar Curl (Various Grips)
95 X 10, 10, 10
CG Bench
225 X 8, 6, 4
DB Curl
40 X 10, 10, 10
Skull Crusher
95 X 10, 10, 10
1-Arm Cable Curl
30 X 15, 40 X 15, 50 X 12
1-Arm Cable Pressdown
30 X 15, 40 X 15, 50 X 12
BB Forearm Curl
135 X 15, 15, 15
Hammer Pincher
140 X 10, 10, 10
Distilled Water
Board Sponsor
Beast, do you superset on arm days?
macedaddy
Board Sponsor
DW, incase you didn't know, Beast is the guy that made that tri-phase training i sent you. :head:
Distilled Water
Board Sponsor
Yea I figured that out, I read it the other day. After I posted that question. Thanks again Mace.....great stuff. Prolly going to start useing it next monday (9/24) :thumbsup:
Beast
"He's not human!"
Yes I alternate between bicep and tricep exercises, resting about a minute between sets.