Beelze training log

it'll be a long day before i have abs, lol. i'm still hanging with 5K cals per day until january, then i may look a little deeper into this whole 'lean' thing. i hear it's the new craze.
 
good mornings
135 x 8
225 x 5
belt added
315 x 3
405 x 3
475 x 5 PR :D (not comfortable with this weight though, may trail back down to 4 plates and aim for higher reps next time)

barbell rows supersetted w/ wide d-handle pulldowns (60 second break between each superset)
315 x 10, 200 x 10
315 x 10, 200 x 10
315 x 10, 200 x 8 (had to hitch # 10 on rows, pulldowns were dead)
60 second stretch

military dumbbell
40's x 10
60's x 5
90's x 3
125's x 10 PR :D (might've had more but the spotter got me laughing near the end)

donkey calves supersetted with dumbbell shrugs (60 second break between each superset)
400 x 28, 145's x 16
400 x 19
400 x 18, 145's x 16
400 x 18

in and out - 1hr.
 
I'd freak out if someone got me to laugh with 125lb DB's over my head.

I wish I had a way for me to emote me puking after reading your post.

consistently impressive. I must have about 50 posts in this thread saying the same thing in so many words.
 
10/2 - chest/tri's/bi's

Incline bench (index on rings)
bar x 30
(2) 135 x 12
(2) 225 x 6
275 x 3
315 x 8

WIDE flat bench TUT 3/3 supersetted with cable crossovers
225 x 9, 100 x 8 (too heavy, pecs felt funny too)
185 x 9, 90 x 9
185 x 9, 80 x 12
185 x 8, 80 x 12

v-bar pressdowns supersetted with ez-bar curls (no elbow movement)
100 x 15, 65 x 10
150 x 10, 65 x 6
200 x 5, 115 x 10
300 x 6, 115 x 10
240 x 12, 115 x 9

decline skull crushers with ez-bar supersetted with onehanded hammer dumbbell curls in front
125 x 6, 55's x 12
105 x 7, 55's x 12
105 x 6, 55's x 12

onehanded BTN dumbbell extensions supersetted with standing alt dumbbell curls (strict) and standing calves/BW calves
30's x 15, 45's x 10, 200 x 18, BW x 14
30's x 13, 40's x 10, 200 x 15, BW x 12
30's x 13, 40s x 10, 200 x 14, BW x 12
30's x 11, 40's x 10, 200 x 12, BW x 10

eliptical 20 mins 110-120 heartrate
 
Is it weird going from one all out set to multiple sets with short rest periods? When I went back to normal training from DC, I noticed I was horrible at guessing the weights to use because I wasn't used to the fatigue from previous sets.
 
yeah, it's quite the change. endurance has improved some already, but supersetting everything just annihilates it. main thing i noticed is i'm totally useless after these workouts, i have zero strength left in the muscles trained.
 
10/4 - quads/hams/calves
squats (ATG, shoulder width)
135 x 10
135 x 6
225 x 3
315 x 3
belt added
405 x 10 PR :D(spotter said my ass was about 2" from touching the floor, lol)

leg press (raw)
200 x 10
600 x 3
1010 x 10 PR:D

hack squats (raw)
180 x 6
510 x 12 PR:D
60 second stretch (knees feel great lately, no need for wraps)

lying leg curls
100 x 6
210 x 17 PR:D

one legged leg curls
40 x 5
70 x 16 PR:D

seated calves
(5) 130 x max (30 second breaks between sets)

20 mins cardio 120 heartrate

90 mins total time
 
Beelzebub said:
10/4 - quads/hams/calves
squats (ATG, shoulder width)
135 x 10
135 x 6
225 x 3
315 x 3
belt added
405 x 10 PR :D(spotter said my ass was about 2" from touching the floor, lol)

leg press (raw)
200 x 10
600 x 3
1010 x 10 PR:D

hack squats (raw)
180 x 6
510 x 12 PR:D
60 second stretch (knees feel great lately, no need for wraps)

lying leg curls
100 x 6
210 x 17 PR:D

one legged leg curls
40 x 5
70 x 16 PR:D

seated calves
(5) 130 x max (30 second breaks between sets)

20 mins cardio 120 heartrate

90 mins total time
Click to expand...

For a man with a poodle in a super hero costume, I sure hate you.



Oh yeah, nice work. Pumpkin.
 
10/06 - back/shoulders/traps
deads
135 x 8
225 x 3
315 x 3
belt added
405 x 3
495 x 2 (felt good and easy)
645 x M (ass shot up too fast, bar rose about 2" and i felt my back arch, let it go)
645 x M (nothing left in the tank, i had already convinced myself it was too heavy. not sure what to do with these, i'll know when the new program starts)

GM's (just because i was pissed about deads)
135 x 10
225 x 3
315 x 12 (lower back was fried at this point)

seated v-handle cable rows
140 x 10
190 x 10
280 x 20 PR:D

BTN pulldowns
140 x 10
200 x 3
295 x 7 PR:D


seated military press
135 x 8
185 x 3
225 x 3
290 x 5 PR:D (just for you butterbean)

upright rows
95 x 8
135 x 3
235 x 9 PR:D

barbell shrugs TUT 2/2, squeeze at top
225 x 3
315 x 3
415 x 9 PR:D

20 mins cardio 110-120 heartrate
 
Last edited:
Holy friggen crap. I need to unsubscribe my lightweight little arse. :( Feel like I am liftin the colored DB's after readin your log.

Nice work.
 
i know what i did wrong on deads now after thinking about it. i tried to jerk the bar up instead of doing my usual slow/steady pull while making an effort to maintain form. no worries though, i ain't injured - i'll be back fugger. for now, higher rep work on deads to change it up and get out of the double and triple pounding that my back has been taking lately.

bp, it's because i have a goatee, like samson :D

ubi, 315 is coming :D
 
I only have half a goatee. :(

Ubi doesn't care for hair on the upper lip. Say's it tickles to much.
 
without going into much detail of the new program - last sets only.

squats (ATG, belt only)
475 x 4 PR:D

leg press (raw)
1050 x 8 PR:D

RDL's
405 x 12

barbell curls
135 x 8

skull crushers on decline
115 x 11 PR:D

dumbbell wrist curls
65's x 8, immediate drop to 50's x 6

standing calves
(4) 200 x max (15 second break between these)

stretches for all.

20 mins cardio 120 heartrate
 
Beezle what type of Squat machine was it that you were using before? I joined a new gym and i've never used a squat machine in my life but with the set up of their powerracks i couldn't do barbell step ups. So i tried out their squat machine and I was really impressed it was painfull as hell, I think it was Bodymaster brand i'm not sure, but i was going super deep and my legs were destroyed after that, i'm going to include it in my rotation from now on along with back and front squats.
 
you talking about the power squat machine? looks kinda like this: Invalid Link Removed.

it feels like a cross between good mornings and squats. you have to push your hips out real far back just to reach parallel.
 
No my other gym has that one, and it's not bad at all but this one, i believe is bodymaster brand and it kicks my ass, lol. You still have to stick your butt out alot but man it destroys my quads.
 
10/11 - chest/back/shoulders
last sets only.

incline bench (index on rings)
335 x 6 (spot on 6)

hammer decline
540 x 8, immediate drop to 450 x 3

cable crossovers 2/2
110 x 8, immediate drop to 90 x 6

pullups
add 45lbs x 6

wide d-handle seated cable rows
250 x 9

dumbbell rows
145's x 12

military dumbbell
135's x 4

lat raises
45's x 10

front raises
30's x 12

stretches. no time for cardio.
 
kind of a weird workout today, good, but weird. i've heard of speed days for bench, squat, and deadlift but for every lift?

last sets only

speed box squats
315 x 5

TUT 2/2 box squats
315 x 10

speed leg curls
200 x 5

TUT 2/2 leg curls
160 x 10

speed rack deads
585 x 5

TUT 2/2 rack deads
495 x 10

speed barbell rows
405 x 5

TUT 2/2 barbell rows
315 x 10

speed dumbbell curls
65's x 10

speed hammer curls
50's x 10

TUT 2/2 dumbbell curls
50's x 8 - drop to 40's x 4

TUT 2/2 hammer curls
40's x 7 - drop to 30's x 5

stretches for all, cardio 20 mins 120 heartrate
 
that's G-S's term for jerking the weight up, form gets sloppy, etc. usually people that 'hitch' on deads will let the bar rest on their thighs for a sec then pull again. wouldn't pass in a meet by any means.
 
The only thing I let rest on my thighs is Ubi..And that's only because he works hard for that 10 dollars and by golly if he wants to cuddle we will...
 
noted. ;)


10/14 - chest/shoulders/tri's

last sets only

decline bench (speed reps)
365 x 5 (easy)
405 x 1 (felt something weird in my pec, racked it. won't be doing these again, ain't worth the headache.)

wide grip flat bench TUT 2/2
225 x 10

weighted dips (speed reps)
add 90lbs x 9

weighted dips TUT 2/2
add 45lbs x 7, drop to BW x 3

military press supersetted with lat raises (speed)
225 x 10 w/ 50's x 10

military press supersetted with lat raises TUT 2/2
135 x 12 w/ 25's x 12

lying dumbbell extensions supersetted with CGBP (speed)
50's x 10 w/ 315 x 6, drop to 225 x 4

lying dumbbell extensions supersetted with CGBP TUT 2/2
30's x 12 w/ 135 x 12

moral of the story: TUT is humbling, damn good workout though.

notes: first day of trying out waxy maize with 20 grams BCAA's for my PWO shake. 1 cup of oats and 2 scoops of whey 30 mins later. curious to see what all the fuss is about with ol' waxy.
 
I have about 8lbs of Waxy Maize chillin' for a little experiment myself. I think someone noted that it didn't spike as well as Malto/Dex after checking their BG.

Those supersets make that one hell of a killer workout Beelze. Then you cap it off with slow tempo.. christ. I like it.. almost as much as my CatPee routine.
 
Are you having some initial troubles picking weights with the TUT changes Beelze? I know when I switched to mostly a 3:2 TUT it was a ***** finding proper weights.
 
thanks sweetpea ;)

10/16 - legs/arms

last sets only of circuit #1

squats (ATG, belt only)
475 x 5 PR :D

leg press (raw)
1100 x 9 PR :D

RDL's (belt/straps)
415 x 12 PR :D

fight to stay conscious, stretch, and unload plates, ~10 mins.

last sets only of circuit #2

straight barbell curls
140 x 10 PR :D

skull crushers on decline
125 x 12 PR :D

dumbbell wrist curls
65's x 11

stretch and unload plates.

standing calves
(4) 200 x max (60 sec break between each set)

20 mins cardio 120 heartrate
 
on a side note - with the kickboxing and these circuit type workouts with just enough time to change plates, my endurance has gotten ridiculous.
 
Beelzebub said:
on a side note - with the kickboxing and these circuit type workouts with just enough time to change plates, my endurance has gotten ridiculous.
Click to expand...

Circuits? Did i hear someone say circuits?! Tell me more..
 
10/18 - chest/back/shoulders

last sets only

circuit #1
incline bench - 345 x 5 PR :D
hammer decline - 450 x 10
cable crossovers TUT 2/2- 100 x 15

circuit #2
pullups - add 50lbs x 7 PR :D
wide d-handle cable rows - 260 x 10 PR :D
dumbbell rows - 145's x 13

circuit #3
hammer military - 360 x 5
lat raises - 50's x 10
front raises - 30's x 13

stretches after each circuit. was supposed to hit military dumbbell but after 3 attempts to pop the 135's up, it wasn't happening. the spotters weren't exactly up to par either and made the set up even worse. i'll have to give that lift up completely.
 
Really getting into the Muay Thai I see. I might start doing Muay Thai and BJJ again in January. Scary thing is that I would be in the same weight class as yourself.
 
yeah, the kickboxing is pretty fun, shins are all fvcked up though, lol. i'd like to take bjj as well, but time doesn't allow it currently. good luck with it, sounds like you've taken it before though.
 
10/20 - legs/back/bi's

last sets only

speed work / TUT 2/2 work

box squats - 335 x 5 / 335 x 10
lying leg curls - 210 x 5 / 160 x 11
rack deads - 605 x 5 / 515 x 10
barbell rows - 415 x 5 / 325 x 10
alt dumb curls - 70's x 10 / 50's x 12
alt hammer dumb curls - 60's x 10 / 40's x 12

seated calves - 4 sets of max (60 second break between sets)
 
Beelzebub said:
yeah, the kickboxing is pretty fun, shins are all fvcked up though, lol. i'd like to take bjj as well, but time doesn't allow it currently. good luck with it, sounds like you've taken it before though.
Click to expand...

2 years experience, never lifted while doin it before so I'll see if that has an affect on my grappling game at all. I need to do some bulking up to be competitive as a heavyweight though, 6 3 at 210 is probably not going to cut it.
 
might be an advantage. 6'1" at 270lbs sure ain't an advantage. i'm gassed after 3 mins, lol. imagine how bob sapp feels.
 
10/21 - chest/shoulders/tri's

last sets only

speed work - TUT 2/2

flat bench - 275 x 5 / 235 x 10
weighted dips - 100 x 12 / BW x 11
military press - 235 x 10 / 145 x 12
lat raises - 55's x 10 / 30's x 12
lying dumbbell extensions - 55's x 9 / straight bar pressdown 180 x 12
CGBP smith - 315 x 10 / 155 x 12

not sure if it's the TUT or speed work, but something in the program is really killing my joints.
 
I'd probably say that it is more the speed work creating tendon/joint friction. In my experience TUT work is a relief to the grind of regular training..JMO, though..And I am only a solitary Mullet in a big world of Beelzes and Ubis
 
10/23 - quads/tri's/bi's

last sets only

circuit #1

deadlifts (full range, belt only) - 545 x 6 PR :D
narrow hack squats - 540 x 8
hammer leg curls - 135 x 15

circuit #2
straight bar cable pressdowns - 325 x 8 PR :D
straight bar curls - 145 x 10 PR :D
reverse grip bar curls - 65 x 15

donkey calves - (4) 400 x max (60 second break between sets)
 
you have to be F*CKING kidding me on those pressdowns.

steeeeeeeeeeeeeeeeeeeeerong my friend. My love for you has awoken yet again.
 
10/26 - back/chest/shoulders

last sets only

circuit #1
seated v-handle cable rows - 345 x 6 PR :D
weighted pullups - add 25lbs x 10
machine pullovers TUT 2/2 - 225 x 15

circuit #2
hammer decline - 590 x 6
weighted dips - add 45lbs x 8
pec deck TUT 2/2 - 200 x 15

circuit #3
BTN smith - 315 x 6 PR :D
rear dumbbell raises - 25's x 10
lat raises TUT 2/2 - 30's x 15

going into the gym yesterday, i could feel that it was long overdue for some time off again. the symptoms have been there for about a week but i have been ignoring them, i.e. no appetite, can't sleep but always tired, unmotivated to hit the gym, everything is sore and achey, etc. so, i'll at least be off until monday. going to cut back on my # of meals so i can sleep in later and hopefully get rested up.
 
Take some much needed rest killer. With my DC hybrid I am realziing that I need MORE off time than I used to. I would go so far to say that every 4 weeks I am needing a break. It is exciting upping the intensity. But I am having to learn new recovery protocols...

I might recommend some ice cream and doughnuts. I hear they are the NEW dieting craze. Maybe you can sprinkle a little Creatine and honey on them. ;)
 
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