Beelze training log

oh, ok. bobo has reasoning behind his logic, can't really be disputed. but there is more than one way to skin a cat.
 
7/13 - quads/hams/forearms/bi's/calves
zercher squats (1st time, no belt/no wraps, ATG, single-handedly the most painful thing i've ever done)
(2) 135 x 3
225 x 3
315 x 3
365 x 2 PR :rant: (started leaning forward so i stopped there. not really that heavy, just painful to my arms. is there a trick to these?)
90 second stretch

lying leg curls
100 x 10
200 x 3
290 x 10 PR:D
60 second stretch

behind back barbell forearm curls
135 x 6
205 x 23 PR:D
155 x 20
60 second stretch

hammer rope curls
100 x 10
150 x 5
200 x 3
240 x 3
280 x 27 PR :D(rest pause after 11 and 17)
30 second break
120 x 32
2 mins stretch

standing calves
200 x 8
340 x 15
340 x 14
340 x 13
340 x 12
BW x max
60 second stretch
 
zercher squats will pound your core and are similar to front squats in that you have you'll get used to the pain of the bar digging in. Remember it's always the painful uncomfortable exercises that work best :)
 
Beelze, I know that when I did them, guyfromkop said to use to sissy pad to save your elbows. I know that some of the guys from EFS use a piece of 2x6, but I don't know how feasible that is depending on where you train.
 
yeah, i started wrapping gym towels around it after 315. it helped a tad. i like the movement, feels very natural and i can feel it's similarity to front squat. just hoping it'll help my regular squat out and that i won't be overtraining. my 3 quad exercises are all squats now: regular, box, and zercher.
 
Ouch, ya i'd keep an eye on over training, my 3 are back squats, leg press and front squats. And it's front squat time today :twisted:
 
i just got so fvcking sick of leg press. having to load all that **** up, then find someone in the 220-235lbs range to sit on top. it was getting ridiculous. i'd like to do front squats but my body mechanics won't allow it, it's either choking me out or rolling down my arms.
 
Ya i'm sticking with 20 reps for the leg press otherwise i'd have to drop it. After i stop seeing gains from leg press i'll start using the hammerstrength hack press, it's like a combo of leg press and hack squats. The only true hacksquat machine left is a piece of crap and should be tossed. If i really wanna do em i can just use a barbell. I wanna try overhead squats sometime, i bet those are killer.
 
Beelzebub said:
i just got so fvcking sick of leg press. having to load all that **** up, then find someone in the 220-235lbs range to sit on top. it was getting ridiculous. i'd like to do front squats but my body mechanics won't allow it, it's either choking me out or rolling down my arms.
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HEY at least your leg press has room and the strength to handle a person to sit on it :P
 
LOL Tight for u! I want a leg press like what Coleman uses in his video, the one Grexx uses looks awesome too, then i wouldn't have to use 100's to get more weight on.
 
LOL Tight for u! I want a leg press like what Coleman uses in his video, the one Grexx uses looks awesome too, then i wouldn't have to use 100's to get more weight on. Speaking of ****ty leg presses at one of my old gyms they didn't do maintenance on the equipment and i went to rack the 1100lbs i was leg pressing and the roller on one side of the sled stuck but it would allow the weight to go down so i was getting crushed. Let's just say i tore the manager a new one after that, lol.
 
Beelzebub said:
i just got so fvcking sick of leg press. having to load all that **** up, then find someone in the 220-235lbs range to sit on top. it was getting ridiculous. i'd like to do front squats but my body mechanics won't allow it, it's either choking me out or rolling down my arms.
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I don't have the same beast problem as you needing a trillion lbs on the press, but i'm with you on hating loading it. the only exercises I don't mind doing rihgt now are squats and leg extensions. haha. leg days suck because of the lack of options :sad:
 
Their are TONS of options, just be willing to feel the pain:


Hams:

Stiff-leggeds with dumbbells
Stiff-leggeds with barbell
Full Hyper-extensions
Glute-ham raises
Pull Throughs
Leg Press with feet high on the plate
Lying Leg Curls
Seated Leg Curls
Standing Leg Curls
Dumbbell Leg Curls

Quads:

Back Squats
Box Squats
Front Squats
Front Squats in smith machine
Hack Squats
Barbell Hack Squats
Zercher Squats
Overhead Squats
Sissy Squats
Leg Extensions
One-legged Squats
Step Ups
Lunges
Dumbbell leg extensions
Leg Press
Squat Press
Hack Press

Calfs

Leg press calf raises
Seated Calf raises
standing calf raises
donkey raises
standing calf raises with barbell
seated calf raises with barbell
45 degree calf raises
Toe Raises

I didn't even mention the different stances and other variations you can do! I am the leg guru, lol. Adductors should also be trained.
 
Beelzebub said:
ex, why? you don't do cardio? :D

mullet -
135 x 6
225 x 3
365 x 2
495 x 1
600 x max

ignore ubi.

jay, it's more for my wellbeing :D
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Hey Bigun' thanks for the leadup routine. I pulled 605, no straps, just chalk and belt.
 
7/14 - chest/shoulders/tri's/back
hammer iso-wide
90 x 20
90 x 15
180 x 10
270 x 8
360 x 6
500 x 22 PR :D(rest pause after 15 and 19)
75 second stretch with 115's

barbell upright rows
85 x 10
135 x 3
195 x 10 PR:D
60 second stretch

straight bar pressdowns
100 x 20
150 x 10
200 x 8
260 x 3
310 x 14 PR:D
70 second stretch

BTN wide grip pulldowns
130 x 10
180 x 5
230 x 16 PR:D
60 second stretch

rack deads (top of knee)
225 x 3
405 x 3
belt/straps
675 x 9.5 PR :D(couldn't lock that 10th one out)

5 for 5
 
I was unsure if you went into this or even would care to remark on it I was just curiouse as to what you take in with these lifts (cal wise and maybe a breakdown of macros p/c/f, not the actuall food just the major two)
 
CHAPS said:
Quads:

Back Squats
Box Squats
Front Squats***
Front Squats in smith machine***
Hack Squats*
Barbell Hack Squats
Zercher Squats***
Overhead Squats**
Sissy Squats**
Leg Extensions
One-legged Squats
Step Ups*
Lunges
Dumbbell leg extensions
Leg Press*
Squat Press*
Hack Press**
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* don't like
** don't know what they are, so I'll have to look
*** don't see the usefulness as if i'm not looking to PL.

But, the rest of them I rotate through :)
 
OCCFan023 said:
I was unsure if you went into this or even would care to remark on it I was just curiouse as to what you take in with these lifts (cal wise and maybe a breakdown of macros p/c/f, not the actuall food just the major two)
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~500 protein
~430 carb
~100 fats

~4600 cals total
 
7/17 - quads/hams/forearms/bi's/calves
squats (no belt/no wraps, ATG, shoulder width stance)
bar x 10
(2) 135 x 8
225 x 6
315 x 3
415 x 7 PR :D(dump on 8) going low as i possibly can, i can feel my ass touch my heels
90 second stretch

RDL's
135 x 3
225 x 3
315 x 3
405 x 1
belt
515 x 6 PR:D
60 second stretch

dumbbell wrist curls
65's x 18 PR:D

standing alt dumbbell curls
35's x 8
55's x 3
75's x 17 PR :D(rest pause after 8 and 12)
60 second rest
45's x 19
90 second stretch

donkey calves
200 x 10
300 x 10
500 x 3
675 x 13 PR:D
675 x 12
675 x 11
60 second stretch

Belial has been catching the gym lately, so I've got some new drive in my workouts.
 
ktw, i'm not sure what you mean. difficult to find a work set weight?

chaps, picky?

oh, and belial is my training partner. he's a member on MMI. i just cut and paste this workout from over there.
 
I mean that you gain strength very fast so the next week you pick up something 10 lbs heavier and are like alright this is good, and then you do 9000 reps like nothing. i mean in the future if i use this program on cycle i just wonder how i would know exactly what i could push myself to handle each week.
 
CHAPS said:
Oh sorry, i was talkin to kwyckemynd00. And curlin the 75's jesus, lol.
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I agree...75lb DB curls for 17, even RP, is insane big beelze.

and chaps, i should clarify, when i say I dn't like them, my patellar tendon is doing the picking...haha.
 
ktw said:
I mean that you gain strength very fast so the next week you pick up something 10 lbs heavier and are like alright this is good, and then you do 9000 reps like nothing. i mean in the future if i use this program on cycle i just wonder how i would know exactly what i could push myself to handle each week.
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you can figure it out pretty fast. 10lbs increases every session adds up real quick but it doesn't feel like such a large adjustment so i'm able to increase reps as well. but i have no illusions of continuing both in the same fashion. eventually, the weight will get to an amount where the reps start coming back down but i'm hoping to keep that day as far away as possible. for instance, on flat bench, my reps and weight were increasing each week so i continued adding 10lbs each time. this past session, i lost 2 reps on a 10lbs increase but since i want to keep my reps high, i'll only add 5lbs next session in an attempt to add weight and reps, as small as it may be. i'm not looking for any crazy increases in a short period of time because for me, that leads to injury. i'm perfectly happy with inching forward.
 
kwyckemynd00 said:
I agree...75lb DB curls for 17, even RP, is insane big beelze.

and chaps, i should clarify, when i say I dn't like them, my patellar tendon is doing the picking...haha.
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Ohhhhhhhh ok gotcha, ok then i'll let it slide...this time! lol
 
Beelzebub said:
you can figure it out pretty fast. 10lbs increases every session adds up real quick but it doesn't feel like such a large adjustment so i'm able to increase reps as well. but i have no illusions of continuing both in the same fashion. eventually, the weight will get to an amount where the reps start coming back down but i'm hoping to keep that day as far away as possible. for instance, on flat bench, my reps and weight were increasing each week so i continued adding 10lbs each time. this past session, i lost 2 reps on a 10lbs increase but since i want to keep my reps high, i'll only add 5lbs next session in an attempt to add weight and reps, as small as it may be. i'm not looking for any crazy increases in a short period of time because for me, that leads to injury. i'm perfectly happy with inching forward.
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I'm asking because in the near future I plan to do some sort of cycle similar to the one Mullet is running a log on and am trying to figure out what training method would be optimal while "On". I want to try a westside program but I feel that the constant ME work will get tiresome on the CNS fast and I like the results I have gotten from DC type training.
 
ktw said:
I'm asking because in the near future I plan to do some sort of cycle similar to the one Mullet is running a log on and am trying to figure out what training method would be optimal while "On". I want to try a westside program but I feel that the constant ME work will get tiresome on the CNS fast and I like the results I have gotten from DC type training.
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You don't have to max out bro. You can do 3-5 heavy singles in the 90-95% range once a week for upper and once a week for lower. Just try to increase the amount of weight on the bar by 5lbs each time you do the exercise and go for the same number of singles every week, once you figure out what works best for you.

Doing singles is good for you!
(LOL, I wish I had a sig, I'd put that in there...)
 
7/18 - chest/shoulders/tri's/back
hammer decline
90 x 20
90 x 10
180 x 10
270 x 10
360 x 10
500 x 32 PR :D(rest pause after 24 and 28)
90 second stretch with 115's

military barbell
135 x 6
185 x 3
255 x 12 PR:D
60 second stretch

smith CGBP
135 x 10
225 x 6
355 x 3 (too far back)
355 x 7 PR:D
225 x 24 (fail on 25)
70 second stretch

wide d-handle pulldowns
180 x 8
230 x 3
280 x 22 PR:D (fail on 23)

barbell rows
135 x 10
225 x 5
320 x 16 PR :D(fail on 17)
80 second stretch
 
Beez, your log embarasses me

Ex- not to crowd beez's log but do you mean per session do 3 to 5 singles on the ME day or just during the week? You mind pming me on MMI and telling me a little bit about the kind of routines you do while "On" and "Off", I noticed you actually go out and do stuff for recovery, something I want to incorporate into my training.
 
Jayhawkk said:
Looks like i need to move to gotham and get with the program.
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or we all gotta grow some serious testicles, this **** is ridiculous. He decline hammers more than i can max on my squat, for a bajillion reps.
 
when it gets cold, each one of mine has to wear a beanie, but obviously his are more efficient b/c those are some serious numbers. Any recent pics besides the ones you posted last week, like a pic at 290 and a pic now type thing?
 
ktw said:
when it gets cold, each one of mine has to wear a beanie, but obviously his are more efficient b/c those are some serious numbers. Any recent pics besides the ones you posted last week, like a pic at 290 and a pic now type thing?
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the avatar was ~290 evening weight (275 morning). i'm hanging right around 260 morning weight now. i've increased cals by 200 recently but weight remains the same, more may be added in a couple weeks. i took some pics recently and compared them to the last batch, maybe a tad leaner but hardly noticeable. in addition, i'm sporting a nice patch of backne right and i don't want any pics of that floating around. this humidity sucks.
 
Jayhawkk said:
That can't be it. I got huge balls. They get their own seat in the car.
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Dude, he's talking about anatomical balls, not those Swiss exercise balls :rolleyes: :nutkick:


Beelz, those numbers are just stupid high. The burnout set on CGBP itself is enough to make me hate you :gas:
 
exnihilo said:
You don't have to max out bro. You can do 3-5 heavy singles in the 90-95% range once a week for upper and once a week for lower. Just try to increase the amount of weight on the bar by 5lbs each time you do the exercise and go for the same number of singles every week, once you figure out what works best for you.

Doing singles is good for you!
(LOL, I wish I had a sig, I'd put that in there...)
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Hey Ex, what about GMs? I know that some of the guys on EFS don't like singles because of both the strain and the belief that triples are better for strength and hypertrophy. Just wanted to hear your thoughts about that.
 
UHCougar05 said:
Hey Ex, what about GMs? I know that some of the guys on EFS don't like singles because of both the strain and the belief that triples are better for strength and hypertrophy. Just wanted to hear your thoughts about that.
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I haven't done good morning singles very much. Don't really like them, except for the good morning with bar suspended from chains, that's cool - good deadlift move.

I have moved to doing them 5x5 with ~75% 1rm give or take. One strong dude I can think of does 3 sets of 8 reps.
 
I'm not Beezle but i'm doing DC training now and i find the stretches DO help alot with recovery. The Back and chest stretches are the most painful by far.
 
CHAPS said:
I'm not Beezle but i'm doing DC training now and i find the stretches DO help alot with recovery. The Back and chest stretches are the most painful by far.
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Just recovery? i never have recovery issues...ahh, f'it. i'll give em a shot and figure it out for myself. thx for the input bro.
 
Well i can tell you this, i'm on post cycle therapy and only on Nolvadex and Ultra Hotter and i'm gaining, i haven't weighed myself but i'm getting leaner and bigger, my muscles are taking on a much rounder fuller look to them, i really believe that the stretching is helping improve my chest and back width quite a bit.

I'm already used to the pain as well because when i go for deep tissue massages which i get done every 4-6 weeks I normally get atleast SOME fascial work done, so this means no lotion and your in for the sensation of the muscles tearing from the insertion points :blink:.
 
kwyckemynd00 said:
Beelze...do u feel like the stretching helps a lot? LIke...have you tried it without the stretching?
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nah, i haven't tried the program without stretching. like chaps said, i believe it assists in recovery and with the high frequency i have, i need all the recovery i can get. and as many times as i've said it, i'll say it again: don't fix what ain't broke. my numbers haven't stopped climbing so i didn't see a need to test the waters.
 
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