Motiv8erjr's log... it makes Glen and Beelze look short!

ok day June 9-


seat calf raises:
90x15
125x6
160x3
170x8

Front F***** Smith squats:
95x20*
135x15
185x4
225x12 (wraps) I have never done these...


GHR's:
12xBW+30lbs ass.
6xBW+30lbs ass.
14xBW+30lbs ass.PR:D
These suck donkey ****.

DB bicep spider curls:
20x15
30x8
45x8

sing arm hanging bi curl
30x12
25x12.... I just like the pump :)

Forearm cable curls:
100x20
100x20
~Mk
 
Alright, I know my log is in the powerlifters section, because I like to train that way. But I think I want to bust my chops on a bodybuilding comp. in august. So, from here out, for the next twelve weeks this log will be about a powerbuilder getting ready for a show... kinda like a Glen log. So any advice will be welcomed. I am planning on pretty much stealing derek the beast diet and changing it some to fit my size.

I will post pictures and stuff. So anyone interested in helping leave a message or PM me.


~Mk
 
**** that last post. I was bored and thinking of something I could do for the summer. My lifting friend gave me another idea. Extreme bulk. I might hire Bobo....


I wanna make it above 255 AND stay there.

~Mk
 
Mon. June 12th-

Incline BB Chest press:
barx20
95x15
135x10
135x6
185x6
225x4 with a rest pause on 3 :DPR

Arnold's:
45'sx12
60'sx6
70'sx4 with a little spot from Motiv8er to get the top of the 4th.:DPR

dips:
bwx12
bwx4
bw+25x8 with a rest pause at 6

Pull ups wide grip:
bwx8
bwx3
Narrow grip:
bwx10
bwx6
Pull downs:
100x12
*Felt like I wasn't getting enough of a pump in my lats from the Pull ups, cuz I am weak there and cant focus to well on the muscle, so I used Pull downs to make sure I got a lot of blood to the area.

Bent Over BB rows:
barx20
135x10
225x8
275x6 dropset
225x6


Hanging KNee raises:
2 sets of 20

15 minutes of incline walking.

~Mk
 
Alright boys, so you all know I am a lot like Glen in that I like to look pretty :D

So I have a cool deal coming my way, and since I dont know the feel partings of it yet, I cant post all of it yet. But I am being given the chance to be bulking test for a sup. company and some other cool deals as well.

My DC training my be switched around here in the next week. But I will post what I am allowed to and I just gotta say I am really excited.


~Mk
 
Alright New splits looks to be a MT THF split

Mon- Chest/Back/Shoulders/traps/tris/bis

Tues- Quads/ Hams/ Calves/Abs

Thurs- Chest/back/shoulders/tris/bis

Fri- Legs.... abs....


Derek the beast Made this for me and is helping me do a big bulk.


~Mk
 
i did something exactly like that, its in my accumulation part of my last log I did, works well but your legs will probably burn out fast if you try to go super heavy both days. What supplement are you testing?
 
motiv8erJR said:
Alright New splits looks to be a MT THF split

Mon- Chest/Back/Shoulders/traps/tris/bis

Tues- Quads/ Hams/ Calves/Abs

Thurs- Chest/back/shoulders/tris/bis

Fri- Legs.... abs....


Derek the beast Made this for me and is helping me do a big bulk.


~Mk
Click to expand...

Good luck little brohand. :)
 
ktw said:
i did something exactly like that, its in my accumulation part of my last log I did, works well but your legs will probably burn out fast if you try to go super heavy both days. What supplement are you testing?
Click to expand...


Yeah, I used to be a cyclist... last thing I am worried about gettin tired is da legs ;) I am more worried about the Barbell presses he wants me to do... Plus its not super heavy both days.


I am going to be doing a test of Anagen and Lipid FX on a bulk. People have a lot of logs on Anagen, but they are throwing in the whole kit and caboodle as well so I am gonna show what those two products can do.. :)
 
motiv8er said:
Good luck little brohand. :)
Click to expand...


Thanks big bro. You should see how even mama is helpin with the diet. She went shoppin for me. I got enough sweet potatoes to last me TWO whole days :)
 
June 14- 2006

Squats:
barx20
135x12
225x6
255x17

... Beelzie if I am doing a progressive over load. And 255 was 75% of my one rep max. The next time I do squats should my goal weight be with 80% or what?


Leg Press Calf Press:
370x12
550x10
910x16

Lying Decline Ham Curls:
20x20
40x12
120x3 DS
100x3 DS
80x3 DS
40x15
.... BURN mofo....


Barbell curls:

barx20
65x12
85x6
105x6
115x7 PR:D (had to put my wrist straps on for this one... Other wise my forearm felt fine)

BB wrist curls:
barx20
135x20
185x12 DS
135x20

25 minutes of cardio with HR at 130. Gettin ready for to start Derek's insane stuff Monday. So in lettin my body rest some I am gonna skip friday. And take the next four days to recoop.
 
Sure, its gonna be posted here as I do it... So stay tuned... :)

I will post the diet and the work outs... As long as Derek doesn't mind... I dont think he will. Its not much different then what he did in his contest prep thread really. the diet is the same foods. Plus I dont think the workout is that different. We shall see.
 
How did you get selected for this? Maybe I should pay more attention to supplement technology and start getting free stuff
 
I am a whore :) Actually I was talking to Derek about contest prep, and was asking him what to take if I was going to do the show in August, but after talking to a number of people. They pretty much all agreed that i needed to come in to a contest weighing at least 250-260 lbs. at my height. Which means I need at least another 15-20 lbs in the next couple of years. So I wrote Derek and told him I was switching to a progressive bulk. He said well hey, we need someone to do this anagen bulk. I was just in the right place at the right time :)
 
Weird, I've never even talked to these kind of people before due to the fact that i always thought bodybuilding was blatantly homosexual and boring, but it might actually not be a bad idea to try something like that myself.
 
not homophobic, just wouldnt want to be all oiled up wearing a speedo on stage flexing for people, not my idea of a great time and not really something i could ever seeing myself really want to dedicate my spare time to. i dunno how many straight males would like to do the same unless their egotistical or have a strange desire to apply fake tan and build muscle that serves no purpose.
 
Ok, I can see your a hardliner. Where in I dont really give a **** about how it looks. I like to lift... period. And I like to have low bodyfat... So call me what you want. I like how Beelze terms a powerbuilder. Cuz I am a pretty boy, and not afraid to admit it. But I also like to be strong, and be functionally strong. :) My girl likes it that way too...


Also. So I work at GNC... Now Muscle Tech is not to be trusted. But they are trying to encourage GNC employees to sell their products by sending us free ****. Its kinda funny. I have a bottle of GAKIC (chemically shat on arginine) and a free shirt. While Xcience sent me a box of protein bars and RTD's and some sugar free energy drinks... I think its really funny, because I know I never sell muscle tech stuff to anyone if I can help it, and neither does my co worker. So they are realizing it. Just thought I would share how low MT is dropping....
 
motiv8erJR said:
Ok, I can see your a hardliner. Where in I dont really give a **** about how it looks. I like to lift... period. And I like to have low bodyfat... So call me what you want. I like how Beelze terms a powerbuilder. Cuz I am a pretty boy, and not afraid to admit it. But I also like to be strong, and be functionally strong. :) My girl likes it that way too...


Also. So I work at GNC... Now Muscle Tech is not to be trusted. But they are trying to encourage GNC employees to sell their products by sending us free ****. Its kinda funny. I have a bottle of GAKIC (chemically shat on arginine) and a free shirt. While Xcience sent me a box of protein bars and RTD's and some sugar free energy drinks... I think its really funny, because I know I never sell muscle tech stuff to anyone if I can help it, and neither does my co worker. So they are realizing it. Just thought I would share how low MT is dropping....
Click to expand...

And who do you share with, punk??
 
When you get home. I got a breakfast bar and a sugar free gift ta give ya. Might even cook you some egg whites, cuz derek has cut me back :( :) (I was eating to much like a powerlifter.... :P)
 
motiv8erJR said:
When you get home. I got a breakfast bar and a sugar free gift ta give ya. Might even cook you some egg whites, cuz derek has cut me back :( :) (I was eating to much like a powerlifter.... :P)
Click to expand...

That's too, little one. I can't wait to see what he's got lined up for you.
 
Xyience is equally as low in my opinion, their advertising is ridiculous. I was in some supp store today and the dude sold a guy some xyience argnine, you're told to take 3 servings (9 grams) a day and with that dosage the container has like a dozen servings for 40 something bucks. I get 45 servings of xceed, which also has the creatine deal for 31 bucks, i smell a ripoff
 
ya im probably biased on the bb issue, thats cool about the bodyfat, i like gaining mass too fast to really care, but i never go above 16% even if I'm eating 4500 cals a day. I might diet with Bobo soon, hopefully he can help me lean bulk a bit. I don't advocate being fat, just getting squat numbers up as opposed to doing preacher curls to get a pump
 
What winning bodybuilder actually lifts just for a pump? other than Jay Cutler


Ronnie coleman: Former Powerlifter still squats 800 lbs and deadlifts 800

Johnnie Jackson: the same

Branch Warren: the same

Baui: same

training for the pump allows your muscles to grow to the point. But to gain the truly thick muscle that whens shows, bodybuilders gotta have some powerlifting mixed in. I think both sides of weight lifting are important.
 
motiv8erJR said:
What winning bodybuilder actually lifts just for a pump? other than Jay Cutler


Ronnie coleman: Former Powerlifter still squats 800 lbs and deadlifts 800

Johnnie Jackson: the same

Branch Warren: the same

Baui: same

training for the pump allows your muscles to grow to the point. But to gain the truly thick muscle that whens shows, bodybuilders gotta have some powerlifting mixed in. I think both sides of weight lifting are important.
Click to expand...

too bad 9 out of 10 guys in the gym dont know this
 
Too bad ronnie p lifted at 215 lbs, so he wasnt doing 800 lb squats then now was he. Point taken, i just think the entire concept of bodybuilding as a whole is pointless and serves no real purpose, hence why i lift heavy weights and get bigger doing that and never focus on bbing movements or programs and have never had any issue with appearance or anything.
 
Also, ronnie and them hardly do a pling routine in any way. the footage you see of ronnie isnt his normal routine, and they still do stupid body part splits and exercises like tricep kickbacks and pec deck flys, which have no use in powerlifting, so you can't call them a powerlifter besides the fact that they have become strong from using 2 grams a test a week plus GH, slin and all that other stuff.
 
Um I dont know where you sources are coming from. I am not gonna argue that they are on drugs that help them lift. But show me any powerlifter that lifts a combination over 2200 that doesn't either? Two, Ronnie coleman was a natural power lifter before he ever started using drugs. He is pretty genetically powerful. At 28 he was 255 lbs. clean... If you dont believe me call Metroflex gym and ask him. He will tell you :) but I wont argue...

So I know where your coming from. But your arguement is dead. Powerlifters use more androgenic compounds that help them lift, while BB'ers use more anabolic compounds that help them grow.

Anyone that wants to correct me feel fine, I just am expressing my views.
 
i believe it was in a year by year article about his career i read about 8 months back in either muscle and fitness or a link from bb.com.

All I know is:
bbers wear speedos and oil themselves up and apply fake tan

they take an assload of gear, some stay on all year long pretty much except around contest time

watch ronnies videos and even pumping iron and tell me their form is strict

the entire idea does not make sense in my head, if what youre saying is completely true, then why arent all pl'ers in the 200-300 lb the same appearance wise if by your argument they both lift super heavy weights in a similar fashion

most pro bb'ers have training routines that have been proven inefficient by nearly every top trainer today, to me it seems like powerlifting is more innovative in terms of training research and technique.

this is pointless though, obviously we have different opinions regarding the issue and will never completely agree on it so lets just stop here.

Back in the day Columbu (sp?) and those guys were mad strong and had great physiques, but try comparing them to the freakshows that walk around today, theres no contest almost
 
Yeah, so I didn't realize how tired my body was, and I crashed on Saturday and slept most of the day. felt good... :)

So tomarrow I start Derek's new plan. Purdy much the diet is a start of 49 grams of protein split over 6 meals and one protein shake. He uses whole foods a lot. Four out of the six meals I eat 75g of carbs. Looks like a *****, but I will give it a shot. so tomarrow waking up at 545 to start the day rioght :)


~MK
 
Alright here goes day one of the bulk.

June 19, 2006

A) Barbell chest:
185x6
225x5
235x5 PR:D

A)Bent Over Rows:
135x6
225x6
250x5

B)Seated BB Military Press:
95x6
135x6
165x5 PR:D

B)Barbell Shrug:
225x6
315x6
415x6

C)Close Grip Bench
135x6
185x6
205x5 PR :D

C) Barbell Curls:
85x6
105x6
125x5


The different letters address what exercises are done together, and you have 60 seconds between sets. it goes in a 1:1 ratio.


30 Minutes Cardio


Alright, so actually the barbell didn't hurt today. I actually felt a lot stronger on it than I have ever been before.
 
Last edited:
Looks a lot like what i was doing in my last log, basic compound lifts done in that alternating fashion, just a lower rep range
 
Day 2 of Bulk

June 20, 2006

A) Squats
225x10
275x10
315x6

A)Seated Calf Raise
90x10
125x10
150x10

B)SLDL off a 6-inch platform
135x6
185x10
195x10

B)Donkey Calf Raises
45x10
90x10
300x10 (added my dad on my back...)

C)Decline crunchs
BWx12
BW+45x12
BW+45x12

C)Hanging Knee raises
BWx12
BWx12
BWx12

30 minutes of cardio.

Have to get to work by ten, boss called me in early. So I had my first meal at 530 and worked out from 630-8 and will keep my meals the norm after that.
 
woo... admin I didn't even realize he had that.... That site is so hard to navigate... un like yours :D

Alright 4th day of bulk:

June 22, 2006


A) DB Flat Press:
80'sx10
90'sx10
100'sx7 PR:D

A) Corner T-bar rows with alternating cross grip...
90x10
135x10
225x5... I used straps, and the bottem one wasn't tight enough, I think I should have said F-them....
I am not accounting for the weight of the bar either.... not sure how much to count

B) Incline Smith Press:
225x6
225x5
225x8
I realized I started to heavy, but said fvck it...


B) Lat Pull Down (WG)
120x10
140x10
180x10

C) DB laterals:
25x10
30x10
35x10

C) DB seated shoulder shrugs:
100x10
100x10
100x10 three sec. static hold on all reps^

D) DB biceps curls
35x10 (10 reps each arm)
40x10
45x10

D) EZ bar skull crushers:
75x10
95x10
115x7

This was the long workout of the week... I was ready to puke by the shoulder sets. :D

Alright, I will get my cardio in tonight after work. Gotta jet.
 
ktw, you gotta realize from age 12-17 all I did was lift legs and do three years of olympic lifting, sprints and kicks for soccer, and sprints for cycling 6 days a week. So my legs are the fastest to recover on my body. Its my arms and shoulders that I am afraid aren't recovering fast enough. (thats also the reasion I have petalla arthritis in my left knee...^ )

:D
 
Oh I was just guessing.

Yah my dad used to cycle professionally and someday when I live near a velodrome I would like to get into track racing.

Overall I was just making a general inquiry into your routine, I might contact Beast pretty soon for something like this if I do not join that p lifting gym (which I should be), I like experimenting with different methods but I feel that sometimes it might be better if I have someone really knowledgable to help with structure.
 
June 23, 2006-

A) Deadlifts:
135x10
225x6
315x6
405x1PR:D dropset
365x2

B)Leg Press
370x10
550x10
1,000x7 (wraps) gunnin for the sugar pants.... :DPR

B)Leg Press Calf
370x10
550x10
1,000x12

C)Leg Ext.(on a old HARD machine ie the pulley system adds weight)
50x10
100x10
150x10

C)Lying Hamstrings Hard Machine
40x10
70x10
70x10

C) Calf stretch board standing calf raises
100x10
200x10
300x10

then I just did standing calf raises with no weight for a set of 30.


Abs 1)
Floor Crunches:
3 sets of 12

2)Straight leg Dragon raises:
3 sets of 12

30 minutes of stairstepper gauntlet.

First week down. :)
 
Yeee Haw.... :D

I didn't have my brother there to spot me today, but there was some there so I busted it as welll as possible...

A)Bench Press:
185x8
225x6
245x1 up set
255x3PR:D


A)Bent Over Rows
185x10
225x6
275x6:D PR

B)Military Press:
95x10
135x6
185x7 PR:D

B)BB Shrug
135x12
225x10
425x7 PR:D

C)CG bench Press:
185x10
225x6 :DPR
225x4 :(

C) BB curl:
125x6
135x6
135x7 with a rest pause on 5 PR:D

Thats 6 Beeze :P


30 Mins on stair stepper...yuck looked like I had just gotten out of the pool....

morning weight 238... I am actually loosing weight. I think Derek's plan is to have me drop down to around 10 % BF and then do a really clean bulk from there :D
 
Are the sets sort of like DC, just the one heavy work set except supersetted with another movement?
 
Derek never really said. I just do what feels right. I am actually doing lighter warm up sets that I dont post. Then those three sets are my working sets. Sometimes i stick to the reps derek has written. Other times I go till I feel warm. Its not so much DC, as a mix of myself feeling what works, some DC ideas, and Derek's structure :D
 
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