Beelze training log

Beelzebub said:
and yes, i am feeling leaner. problem with me is i drop fat everywhere else first before the midsection figures it out. so, for now the only things that have shrunk are my chest, arms, and legs. definately a head fvcker.
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I hear ya there brother. My back will be tore, lats and rhomboids very well defined yet I have the fat in the lower abs. It is always the last to go! And yes it does mess with your head. :fool2:

On another note, thanks for helping me with the program. I have tweaked it some to fit my needs, but the basics are there and I am gaining everywhere, especially on my legs and I am dieting as well!
 
excellent, i'm glad things are working out for you.

end of week 2 weigh in - 261.5 (down 5.5 lbs so far). waist went down 1/4" so at least that's moving.
 
Beelzebub said:
excellent, i'm glad things are working out for you.

end of week 2 weigh in - 261.5 (down 5.5 lbs so far). waist went down 1/4" so at least that's moving.
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How tall are you again Beelze? Im thinking you in the mid to high 230's would be scary!!!!
 
6'1" If I lean down the right way, 230 will be plenty lean for my purposes. It's going to be a slow ass process though.
 
1/12 - legs/back/bi's
speed box squats (doubled monster mini's, belt only) - (2) 425 x 5 PR
lying leg curls (speed) - 315 x 5 PR
lying leg curls (TUT 2/2) - 210 x 10 PR

speed rack deads (belt/straps) - 705 x 5
TUT 2/2 rack deads (belt/straps) - 585 x 8 PR
speed barbell rows - 405 x 7 (fixed a form flaw on these, hence the lowered weight.)
TUT 2/2 barbell rows - 315 x 8 (fixed same problem)

standing alt dumb curls - 75's x 10
TUT 2/2 standing alt dumb curls - 55's x 4 (out of gas at this point)

(4) standing calves SS w/ ab machine thingy

25 mins cardio

chest test to see how bad the pull is - bar x 20, no pain. it'll be a week tops.
 
what was the form problem on the BB rows?

Dude I worked a 70 hour week this week, coming back from a long vacation... I could only get to the gym twice for half assed workouts, and that's not acceptable.

I'm kind of itching to try another program, but then again I haven't gone as long as previously planned with this one. I guess if it's not broken yet, don't fix it right?

I'll get back to logging again, if you can keep steady with this, then fugg it, I have to. :D

you at 230 will probably obliterate me in our Cyber BB comp.
 
bb rows form issue was i wasn't bending over far enough and was kinda 'jacking' the weight to get it up. now i bend over until the bar is at knee level then begin to row, more ROM.

vacation generally screws a lot of sh!t up but it's a necessary evil. can't stick to the same routine for too long without going crazy. hope you had fun.

as for programs, if you're bored with it - change it. what do you have in mind?

the log is easy. it actually causes me to push a little harder knowing that there are a few who are following my progress. and knowing that you are damn close to a lot of my lifts causes me to push that much harder. society would twist itself into a chaotic spin if you were to pass me. :D

me at 230 obliterating anything will fine. 230 might not even be light enough. i'm not even sure how much LBM i have or how much i can keep while dieting.
 
1/15 - legs/arms
circuit #1
*NEW* dumbbell step ups (on flat bench) - 100's x 5 (wasn't heavy, just awkward as a football bat. couldn't balance correctly, leaning left then right, etc.)
leg press (raw) - 1350 x 5 PR (easy, but got stuck on bottom of 6 and just couldn't press the bastard back up)
RDL's - 475 x 13 PR

circuit #2
straight bar curls - 145 x 8
RGBP smith - 315 x 8 (easy, but right pec told me to stop)

(4) donkey calves 2/3 tempo 445 x 12 SS/ ab machine THINGY 200 x 20

25 mins cardio
 
Hows the band work going for ya Beelze? I just ordered up a set of the monster minis (plus it came with a free beanie so Im stoked there!). On the squat set up for the bands have you tried hooking the bands at the top of the power rack as well as at the bottom? What set up do you like best?

...Still looking strong my friend!
 
rysigpi, i love the band work. beats you up and you don't even know about it til later when everything is sore. i haven't hooked the bands up top for anything as of yet and i don't think monster mini's would be good for that anyway. i'd guess an average band, at least, would be required for such things especially on squats. from what i understand, raw lifters get more out of hooking the bands at the bottom and suited lifters get more out of hooking them at the top. all i know for sure is this, they're fun but don't overuse them. a little band work goes a long way.

smelton, basically yes. the wood isn't necessary but i was attempting to alleviate some pain from my arm. it didn't work as the weight slipped off on the first rep in most cases causing even more pain, 425 bouncing around on your inner elbow isn't fun BTW - ripped some of my tattoo off. it's very similar to a front squat, although it feels like it's pulling you over more. my buddy made a contraption that is a little more 'in-tune' with this movement but we haven't gotten a chance to try it out yet. it may be put back in relatively soon though.
 
1/17 - chest/back/shoulders
chest still ain't quite right but it's better. took it easy today just in case.

incline bench (wide grip, TUT 2/2) - 225 x 10
hammer decline TUT 2/2 - 180 x 10 (270 felt funny so i let it go)

weighted pullups - 100 x 4 PR
wide d-handle seated cable rows - 330 x 13 PR
dumbbell rows TUT 2/2 - 125's x 12 PR

hammer military TUT 2/2 - 270 x 8 (felt a slight discomfort in chest, so i stuck to TUT)
lat raises - 60's x 12 PR
front raises - 40's x 10

cardio 25 mins
 
1/19 - legs/back/bi's
box squats (belt, doubled monster mini's) - (2) 435 x 5 PR (~575 at top, felt easy, knees felt great)
speed lying leg curls - 325 x 5 PR
TUT 2/2 lying leg curls - 220 x 10 PR

speed rack deads - 725 x 6 PR
TUT 2/2 rack deads - 585 x 9 PR
speed barbell rows - 415 x 5
TUT 2/2 barbell rows - 315 x 10

speed dumbbell curls - 80's x 8
SS w/ speed hammer dumbbell curls - 80's x 10

(4) seated calves TUT 2/2 SS w/ ab machine

25 mins cardio
 
1/20 - chest/shoulders/tri's
chest is probably 100% but i wasn't completely confident in going all out on a few movements.

speed wide incline smith - 315 x 4 (easy), 365 x 1 (could've been my head but i felt something funny, let it go)
TUT 2/2 incline dumbbell - 125's x 8 (felt good)
speed hammer iso-wide - 540 x 5 PR (easy)
TUT 2/2 hamme iso-wide - 420 x 10 PR (easy)

speed seated military - 275 x 5 (still cautious about chest)
TUT 2/2 seated military - 185 x 10 PR
speed lat raises - 45's x 10
TUT 2/2 lat raises - 30's x 12 (easy)

speed CGBP smith - 355 x 5 (caution with chest)
TUT 2/2 CGBP smith - 225 x 10 PR
speed v-handle pressdowns - 320 x 7 (elbows on fire)
TUT 2/2 v-handle pressdowns - 200 x 12 PR

25 mins cardio
 
to work that much poundage on your triceps at the tail end of your session, after all the pressing movements....... is amazing.
 
1/22 - legs/arms
dumbbell stepups (on flat bench) - 115's x 6 PR
leg press (raw) - 1350 x 10 PR (easy, 10th one looked like the 1st one)
RDL's - 495 x 13 PR

straight bar curls - 155 x 8
RGBP smith - 325 x 15 PR (easy, stopped due to nervousness of chest)

no time for anything else.
 
1/24 - chest/back/shoulders
circuit #1
incline bench (index on rings) - 315 x 9 PR
hammer decline - 500 x 12 PR
cable crossovers 2/2 - 140 x 12 PR

circuit #2
weighted pullups - 100 x 6 PR
wide d-handle seated cable rows - 345 x 12 PR
dumbbell rows 2/2 - 135's x 12 PR

circuit #3
hammer military - 410 x 4 PR (not pretty though, bouncing out of the bottom etc.)
lat raises - 65's x 8 PR
front raises 2/2 - 40's x 12

diet isn't effecting too much :D
 
out of all those ridiculous numbers, those lateral raises make me cringe, because methinks you were a form nazi with them too...right?

ps. Your back strength puts me to shame.

Sincerely,
Ubiquitous
 
strict lat raises? hardly. i can stay perfectly strict up to 50's or 55's on a good day, after that it gets a tad ugly. but on something like that, if my form is perfect, i can probably go heavier.

back is my strongest bodypart, still not sure why it worked out that way.

edit: just got back from the track. had to run for 12 minutes straight for an endurance class to see how far i could get. 1.25 miles and i was toast. sad part is i am easily the heaviest in the class (and oldest) and over half of the whipper snappers couldn't finish one lap without walking.
 
1/26 - legs/back/bi's
box squats (doubled monster mini's, belt only) - (2) 445 x 5 (~585 at top)
speed lying leg curls - 335 x 3 PR (something felt funny on 4, let it go)
TUT 2/2 lying leg curls - 230 x 10 PR

rack deads - 765 x 3 PR (8 plates, whoohoo)
TUT 2/2 rack deads - 585 x 9
barbell rows - 425 x 5
TUT 2/2 barbell rows - 325 x 10

standing alt dumb curls - 80's x 9
standing alt hammer curls - 80's x 10

donkey calves 2/2 - 4 sets of max

25 mins cardio

felt a little beat up today, checked the calendar and it's been about 5 weeks so next week will be 'BS light week'. massage therapy has been set up in our gym now so i may take advantage of a deep tissue massage as well during this time.
 
Holy crap! Nice rack deads man! :clap2:


Remind me to keep you around in the odd event that I may need an import vehicle lifted off my carcass. :D
 
nice lifting all around man! What height box are you using?

Main question is on the the Zerchers in your sig i saw the board in your arms...what is that for? Any technique that helps is appreciated.

Just hit a PR on those myself tonight...410x5 followed by 430x3. I've got some vids in my log I started in this section yesterday.

Anyway, curious.
 
kabuki said:
nice lifting all around man! What height box are you using?

Main question is on the the Zerchers in your sig i saw the board in your arms...what is that for? Any technique that helps is appreciated.

Just hit a PR on those myself tonight...410x5 followed by 430x3. I've got some vids in my log I started in this section yesterday.

Anyway, curious.
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kabuki, the board is to keep the knurling from tearing up the crooks of his elbows.
 
UHCougar05 said:
kabuki, the board is to keep the knurling from tearing up the crooks of his elbows.
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cool. i've got that taken care of by folding back the elbow sleeve from my forearm back to the inner elbow.
 
lol @ BP.

kabuki, like cougar said, but the sh!t didn't work out. the weight slipped off on the first rep and ended up hurting more. had a bruise on my inner elbow for about 3 weeks because of it, tore into my tat a little too. i didn't conside a sleeve, thanks for the idea. awesome job on those zerchers, i'll have to pick those back up again relatively soon since i'm running out of things to use.

oh, and the box is right at 16". my training is in 2 week cycles and the following cycle utilizes the 14" box with the doubled monster mini's. amazing how just 2" can effect the entire lift dramatically. 12" is just too friggin low for my height.
 
For the zerchers....what about finding an old wetsuit and cutting the legs off. Use those as sleeves to cover from mid forearm to mid upperarm. I think that would work well.

-Ryno
 
good idea as well. never gave it much thought but ya'll are coming up with some good stuff.

1/27 - chest/shoulders/tri's
incline smith 2/2 - 365 x 4 PR
incline dumbbell 2/3 - 125's x 9 PR
speed hammer iso-wide - 560 x 5 PR (easy)
TUT 2/2 hammer iso-wide - 430 x 9 PR (couldn't quite lock out 10)

military press 2/2 - 275 x 4
military press 2/3 - 185 x 10
speed lat raises - 50's x 10
2/2 lat raises - 40's x 12

speed CGBP smith - 355 x 6 (one more than last week, but not a PR)
2/2 CGBP smith - 235 x 10 PR
weird tricep thing that i made up that doesn't hurt elbows - 200 x 15

2 sets of max crunches on extreme decline

25 mins cardio
 
Beelze's chest/tri/delt WO is almost identical to mine. I personally love the HS iso-wide, although you look a little silly loading 5 plates per side. The squeeze feels great at the top of the movement.

Sorry, I haven't read the entire thread, but how often do you do bodyweight/weighted dips?

That Zercher squat looks sick painful.:run:
 
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dips will return eventually, most likely in the 8-10 range of the circuit.

yeah, the iso-wide has a great feel to it, very comfortable too.
 
Beelzebub said:
oh, and the box is right at 16". my training is in 2 week cycles and the following cycle utilizes the 14" box with the doubled monster mini's. amazing how just 2" can effect the entire lift dramatically. 12" is just too friggin low for my height.
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I hear you on changing the box height by 2" and the difference it makes. I rotate a 17 and 15 inch for my band resisted box squats.
 
that'll work. megalift (buddy on MMI) makes equipment like that and sells it to whoever wants it. made me a box that, depending on how you flip it, has 16", 14", and 12" setups. works great.
 
1/31 - BS workout for the week
deads - 405 x 5
hack squats - 450 x 8
pullups - BW x 19
weighted dips - 45lbs x 30
machine shoulder press - 250 x 10
single arm cable curls - 80's x 13
tricep pressdowns on pulldown machine - 200 x 18
standing calves - 300 x 16
abs on extreme decline - BW x 18

cardio 25 mins

that'll hold me over til next week.
 
about 1/2" on the waist so far, down 10lbs. upper body looks leaner and traps are really poking out. strength still increasing.

had a body assessement analysis (fat caliper test) at school today for my strength class. get this......11.6% bf. i just laughed at him and said "sure man, i'll just drop 10lbs and be ready for a show". he didn't get it. i'd guess i'm around 16-17% at this point, and that's probably being generous.
 
11.6%, damn son. Drop down to 240 and be on stage. lol

I get to be dunked in the tank next tuesday for one of my lab classes here at college. I'm an exercise science major and we are going to do the hydrostatic weighing, calipers...ect. I'll let ya know how that goes!
 
Beelzebub said:
about 1/2" on the waist so far, down 10lbs. Ubi told me that I look really good in a swimsuit now, so I have that going for me. upper body looks leaner and traps are really poking out. strength still increasing.
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The strength increasing, while dropping chubb is what puts a smile on my face, you Merc chessboxing freak. Cyber BB show 2007 will be sexcellent.
 
rysigpi, keep me posted on those tests. exercise major here as well, this was for a strength, endurance, and flexibility class. i'm not sure if a hydrostatic thing is available here. 11.6%? lol, still cracks me up. arnold was 6'2" and jumped on stage at 235-240.

ubi, 30lbs to go brutha, lots of things can happen in that time.
 
Beelzebub said:
rysigpi, keep me posted on those tests. exercise major here as well, this was for a strength, endurance, and flexibility class. i'm not sure if a hydrostatic thing is available here. 11.6%? lol, still cracks me up. arnold was 6'2" and jumped on stage at 235-240.

ubi, 30lbs to go brutha, lots of things can happen in that time.
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We did a ton of testing in my lab class today. I had two different people do a 7 site skin fold on me with 3 measures each site per person. So I got pinched 42 times! lol One person's average sum was 57.32 mm and the other got 56.48. So very consistent. It ended up calculating to 7.14% b/f for the first guy who measured me and 7% on the nuts for the second guy.

Then I had the oppurtunity to do the hydrostatic weighing...very cool. After plugging all the stuff into the equation it ended up at 10.4% b/f. The 10.4% was pretty much exactly what I thought I would be at. Cool experience non the less and just goes to show that the calipers do measure low, they measured my lab partner lower too...
 
cool ****, thanks for the update.

monday's workout:
circuit #1
deads - 495 x 6
hack squats ATG 2/2 - 360 x 10
hammer leg curls - 135 x 9

circuit #2
CGBP - 275 x 6 (felt something in the pec, racked it)
straight bar curls - 135 x 9

couple sets of calves. had to go.
 
taking damn near everything to TUT 2/2 now, low carbs are starting to fvck with my head a little. not the time for strength training anyway.

circuit #1
hammer decline 2/2 - 540 x 8
incline smith 2/2 - 315 x 9
pec deck 2/2 - 220 x 15

circuit #2
CG seated cable rows 2/2 - 300 x 8
pullups 2/2 - BW x 9
machine pullovers 2/2 - 300 x 9

circuit #3
BTN smith 2/2 - 275 x 6
rear dumbbell raises - 60's x 15
lat raises 2/2 - 45's x 12
 
legs/arms

ATG squats 2/2 (with 1 second pause at bottom) - 315 x 8 (aiming for 40 seconds of tension)
leg press 2/2 - 1140 x 8

hammer preacher 2/2 - 115 x 10
preacher dumbbell 2/2 - 45's x 8

rope pressdown 2/3 - 180 x 10
behind back pulldown machine thing pressdown 2/2 - 210 x 10

seated calves 2/2 - 4 sets x max

30 mins cardio
 
flat dumbbell 2/3 - 125's x 9 (47 seconds)
weighted dips 2/2 - 90 x 10

wide d-handle pulldowns 2/2 - 260 x 10
chest supported rows 2/2 - 190 x 9

upright rows 2/2 - 115 x 12
dumbbell front raises 2/2 - 30's x 12

crunches on extreme decline
donkey calves 2/2 - (4) 445 x 12 (45-50 second per)

30 mins cardio
 
Your TUT numbers are impessive my man. Especially considering you're in low carb state.

Good job.

Thanks to you, I ordered some Monster Minis and Light bands.
 
2/12 - legs/arms

circuit #1
deads (loose belt, reset on bottom of each rep)- 515 x 6
ATG hack squats 2/3 - 380 x 10
hammer leg curls - 135 x 12 (strict)

circuit #2
CGBP - 295 x 10
straight bar curls - 145 x 10

standing calves 2/2 (squeeze at top) - (2) 320 x 10, 300 x 10
 
chest/back/shoulders

circuit #1
hammer decline 2/2 - 560 x 7
incline smith 2/2 - 325 x 8
pec deck 2/3 - 225 x 15

circuit #2
seated CG cable rows 2/2 - 320 x 7
weighted pullups 2/2 - 10lbs x 8
machine pullovers 2/2 - 300 x 10

circuit #3
BTN smith 2/2 - 285 x 6
rear dumbbell raises - 65's x 10
lat raises 2/2 - 45's x 13

1 max set with ab machine

3 sets of heavy on seated calves

25 mins cardio

90 mins total. v-day awaits.
 
Hey slim... any measurement changes? Belt going down a notch? Strong deads for cutting.. How many days/week is this split anyways? I'm too lazy too go back and look. :D

Interested in how this SB guided program is working with your diet.
 
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