A New Breed Of Beast...Bill

[billfinkbiner]

11-17-08

Workout A (Monday)

1. Barbell Curl 5 X 6 @80,85,85,85,85lbs
1. Close Grip Bench Press 5 X 6 @185,185,185,185,185lbs

2. Cable Barbell Curl 4 X 12

2 sets with Supinated Wrists 130x12 140x8
2 sets with Pronated Wrists aka Reverse Curl 10,8 @70lbs

2. Cable Triceps Pressdown 4 X 8-12

2 sets with Supinated Wrists @ 12, 9 180lbs
2 sets with Pronated Wrists aka Reverse Pressdown 12,10 @140lbs

Cable Crunches
100x50,50

Hanging Twists
20,20

Hanging Leg Raises
12,12

Pretty damn good workout today for how crappy I was feeling. I've been battling a cold and it isn't affecting my energy as much as it is my breathing and recovery.

The sinus congestion and draining did make CGBP pretty challenging though. Being sick actually helped me focus and concentrate more than usual. Form and contractions were on point.

I still have a bit of tendonitits in my left elbow and forearm so the reverse curls ended when they hurt too much rather than when the muscles failed.

[CM82682]

Solid workout as usual Bill. The progress you have been making recently on Derek's arm program is top notch. I def need to give this routine a shot and I can only imagine what the other specialized programs would do for lagging bodyparts. Keep hittin it hard bro!

[jaim91]

Holy crap Bill!

What an amazing, incredible journey you've been on...and it's so far from being over! The arms look great, as well as the abs, back, legs...I'm just in such awe of how far you've come.

I hope the tendonitis clears itself up soon...

P.S. I'm so excited for you an October!!!!!!!!

[CM82682]

Originally Posted by jaim91

Holy crap Bill!

What an amazing, incredible journey you've been on...and it's so far from being over! The arms look great, as well as the abs, back, legs...I'm just in such awe of how far you've come.

I hope the tendonitis clears itself up soon...

P.S. I'm so excited for you an October!!!!!!!!

His journey is unreal esp when you see those pics from a couple years ago before he had ever touched a weight. Really remarkable what he has been able to accomplish through hard work and tenacity!

[billfinkbiner]

Originally Posted by CM82682

Solid workout as usual Bill. The progress you have been making recently on Derek's arm program is top notch. I def need to give this routine a shot and I can only imagine what the other specialized programs would do for lagging bodyparts. Keep hittin it hard bro!

Dereks specialised programs are the real deal. Look at what Paul did on the chest program and I really like the results I'm getting with the arms.

Originally Posted by jaim91

Holy crap Bill!

What an amazing, incredible journey you've been on...and it's so far from being over! The arms look great, as well as the abs, back, legs...I'm just in such awe of how far you've come.

I hope the tendonitis clears itself up soon...

P.S. I'm so excited for you an October!!!!!!!!

What abs? :d Thanks, it's just what I do for fun now. Luckily there's people like you and everyone else around here that understands. The tendonitis is a lot better already. After this week I'll go back down to 6 Cissus caps a day. Now I'm doing 8-10.

Originally Posted by CM82682

His journey is unreal esp when you see those pics from a couple years ago before he had ever touched a weight. Really remarkable what he has been able to accomplish through hard work and tenacity!

The key is the Nike principal of just do it. If you want to look a certain way, then do what it takes to get there while understanding that it will take time. I've only been training for just over four years and at 36 look and feel (act) like I'm 26. Taking this as an indicator, when I'm 46 I should be doing really damn well. I can barely imagine how I'll look after 14 years of training and proper nutrition. I'd better start imagining it though, so that way I know what to aim for.

[Kreilly1656]

hey Bill!
i met your boss jason the other day and im planning on coming to see you down at the drunken fish soon
your arm training is really getting intense bro! great job. we need to train soon

KEEP IT UP!!!

[billfinkbiner]

Originally Posted by Kreilly1656

hey Bill!
i met your boss jason the other day and im planning on coming to see you down at the drunken fish soon
your arm training is really getting intense bro! great job. we need to train soon

KEEP IT UP!!!

I'll be there tonight, Thurday, Saturday and Sunday night.

Shoot me a text sometime. I'd like to talk to you about handing out some samples at Max Muscle.

[billfinkbiner]

11-18-08
Back

Yates Rows (overhand)
135x15
185x12
225x8,8,8,8,8

TBar Rows
1platex12
2platesx12
3platesx12
4platesx6,8,8

Seated Cable Rows
120x12,12,12,12,12

Close Parallel Grip Pulldowns
120x10,10,10,10,10

Reverse Grip Pulldowns
120x6,8,8

Rack Deads
225x10
315x10
405x6,6,6,6,6

Supps
Xtend Megadose
Vasocharge
Scivation Whey
Dialene 4X
Sesamin
Primaforce Beta Alanine
Primaforce Creaform
Primaforce Cissus
Primaforce CLA
Fish Oil

[billfinkbiner]

11-19-08
Chest and Delts

Incline DB Press
45x10
55x10
65x6,6,6,6,5

Hammer Strength Flat Press
90x10
130x10
150x6,6,6,10,6 Had a long break between sets 3 and 4

Standing Military Press
95x8
115x4,4,4,4

Larry Scott Presses
20x12
25x12
30x10
35x8,6

Stability Ball DB Flys
25x12
30x12
35x12
40x10,10,10

Standing Cable Flys
40x12
50x8
50x8
40x12
40x12
1 Arm at a Time
40x8,8

Seated DB Laterals
25x10,10,10,10,10

1 Arm Incline DB Lateral
20x12,12,12,12,12

Prone Rear Delt Flys
25x12,12,12,12,12

Rear Delt Machine Flys
100x12,12,12,12,12,

Supps
Xtend Megadose
Vasocharge
Scivation Whey
Dialene 4X
Sesamin
Primaforce Beta Alanine
Primaforce Creaform
Primaforce Cissus
Primaforce CLA
Fish Oil

Nice and thick pump today. I got to the gym way too close to peak hours, so my rest periods were short. Left pec is still a bit off and sometimes I think I do one rep too many, but it's still progressing well. Delts were really thick once I finished the rear delt moves. My military press still sucks, but I'll bring it up. The Scott Presses are weird, but money. All delt, minimal triceps recruitment.

[spirit3530]

glad you like the scott press bill. In about 8-12 weeks we should know effective they really are.

[jaim91]

You know me too well

And you're right.

That is all.

[billfinkbiner]

Originally Posted by spirit3530

glad you like the scott press bill. In about 8-12 weeks we should know effective they really are.

I reall like that they don't strain my elbow the way standard DB presses do and that I don't need to go crazy heavy. I need all the delt help I can get since my frame is pretty narrow.

Originally Posted by jaim91

You know me too well

And you're right.

That is all.

If I'm not careful, I feel my DB rear delt flys in my traps as well. They take even more mind muscle connection than most exercises for me. Try doing them with one arm while lying face down on an adustable bench. Go light and isolate the rear delt head. You will look like you gave baseballs on the back of your delts after a couple of sets.

[jaim91]

Originally Posted by billfinkbiner

If I'm not careful, I feel my DB rear delt flys in my traps as well. They take even more mind muscle connection than most exercises for me. Try doing them with one arm while lying face down on an adustable bench. Go light and isolate the rear delt head. You will look like you gave baseballs on the back of your delts after a couple of sets.

Oooooh!!!! Now I'm excited for next Tuesday!!! Thanks Bill1

[FATHER FLEX]

That Scott Press looks like an AWESOME finisher!

[billfinkbiner]

Originally Posted by FATHER FLEX

That Scott Press looks like an AWESOME finisher!

My shoulders were sore today and my shoulders are never sore. I know you've seen the video in Spirit's log. Nothing to it but to do it.

[billfinkbiner]

11-20-08

Bi's & Tri's & Calves

http://www.bodybuilding.com/fun/beast42.htm

Workout B (Thursday):

1. Preacher Curl 3x80 X 7,6,7

1 set narrow grip, 1 set mid-range grip, 1 set wide grip

1. Skull Crusher 3x90 X 11,10,11

1 set narrow grip, 1 set mid-range grip, 1 set wide grip

2. Supinating DB Curl 3 X 40lb X 10,10,8

Super-setted with
High Pulley Cable Curl 3 X 10 30lb

2. DB Kickback 3 X 12 30lb

Super-setted with
1-Arm Cable Kickback 3 X 12 30lb

3. Cross Body Hammer Curl 3sets 40x8,8 30x12
3. Overhead DB Extension 3sets 65x12,11,11

Supps
Xtend Megadose
Vasocharge
Scivation Whey
Dialene 4X
Sesamin
Primaforce Beta Alanine
Primaforce Creaform
Primaforce Cissus
Primaforce CLA
Fish Oil


Today was rough. I'm pretty much over my cold, but had a fair amount of congestion in my chest. It made recovering between sets pretty challenging. Another strange thing was the difference in the pump between my left and right arm. the right arm felt more pumped than the left causing me to really focus on the contractions while working the left arm.

[spirit3530]

Originally Posted by billfinkbiner

I reall like that they don't strain my elbow the way standard DB presses do and that I don't need to go crazy heavy. I need all the delt help I can get since my frame is pretty narrow.




If I'm not careful, I feel my DB rear delt flys in my traps as well. They take even more mind muscle connection than most exercises for me. Try doing them with one arm while lying face down on an adustable bench. Go light and isolate the rear delt head. You will look like you gave baseballs on the back of your delts after a couple of sets.

Originally Posted by FATHER FLEX

That Scott Press looks like an AWESOME finisher!

or pre exhaust... it's an oldie but a goodie.

Originally Posted by billfinkbiner

My shoulders were sore today and my shoulders are never sore. I know you've seen the video in Spirit's log. Nothing to it but to do it.

Hey sometimes its not all about lifting heavy. IMO the Military press is the safest way to go heavy for shoulders. To each their own. Varying the rep ranges helps all the muscle fibers grow. The only way an ecto meso has a chance against the meso endos out there.

[billfinkbiner]

Originally Posted by spirit3530

or pre exhaust... it's an oldie but a goodie.



Hey sometimes its not all about lifting heavy. IMO the Military press is the safest way to go heavy for shoulders. To each their own. Varying the rep ranges helps all the muscle fibers grow. The only way an ecto meso has a chance against the meso endos out there.

Military press is pound for pound my weakest lift. I'm just now begining to feel it in my delts. Part of the reaso for it being so weak is that my pec tore at the connection to the front delt, but it's getting better. Right now I'm going as heavy as form dictates for low reps on my compounds and higher reps on isolation. After a couple of more weeks I'll go higher reps on the military and see how that feels.

Being a tall narrow ecto-meso, I need some Marcus Rhul, Kevin Levrone type delts to get the width to win.

[billfinkbiner]

11-21-08
LEGS

ATM Squats
135x10
185x6
225x5
245x3
265x3
275x2 +1 negative
275x2 +1 negative
ATM Pause Squats
225x3,3,3,3,3,3,

Feet Forward Smith Squats
115x10
135x6
185x3
155x6,6,6

Leg Press (feet high on platform)
4plates per sidex20,20,20,20,20

Smith Machine Front Squats
115x10
135x6
Wanted to do more, but was DONE

Supps
Xtend Megadose
Vasocharge
Scivation Whey
Dialene 4X
Sesamin
Primaforce Beta Alanine
Primaforce Creaform
Primaforce Cissus
Primaforce CLA
Fish Oil

Really working out the new squat stance and form. This week I was able to squat ass to ankles with no knee pain. Strength was a bit off out of the whole and I had to dump the last rep on both sets of 275. That's what lead to the pause squats. They were deep with a 3 second pause while concentrating on keeping my chest high. I did get a great squeeze on all reps of squats today by coming all the way up on to my heels at the very top of each rep.

The feet forward smith squats were killer for my hams and glutes. I literally touched the floor with my ass on these.

[spirit3530]

Originally Posted by billfinkbiner

Military press is pound for pound my weakest lift. I'm just now begining to feel it in my delts. Part of the reaso for it being so weak is that my pec tore at the connection to the front delt, but it's getting better. Right now I'm going as heavy as form dictates for low reps on my compounds and higher reps on isolation. After a couple of more weeks I'll go higher reps on the military and see how that feels.

Being a tall narrow ecto-meso, I need some Marcus Rhul, Kevin Levrone type delts to get the width to win.

Yeah, i defiantely understand the need for teh delts man. Thats my primary focus now and up to my next show. I want them to be out of control. Hey I know my military press is not that strong but I did put up 215 while I was in Iraq on a great day. Keep working at it, I know I will. Let the battle for monster delts begin.

[billfinkbiner]

Originally Posted by spirit3530

Yeah, i defiantely understand the need for teh delts man. Thats my primary focus now and up to my next show. I want them to be out of control. Hey I know my military press is not that strong but I did put up 215 while I was in Iraq on a great day. Keep working at it, I know I will. Let the battle for monster delts begin.

Right now, I can barely put up 135 with good form. The strength will come back though. I am looking for some stupid big oversized delts as long as they don't make my arms look too tiny. I'm thinking of revisiting the program that Derek had me on between my first and second show when my delts and legs grew like crazy. I'll be replacing the standard DB presses with the Scott presses.

[FATHER FLEX]

So as of right now your on stage by next October?

[billfinkbiner]

Originally Posted by FATHER FLEX

So as of right now your on stage by next October?

Yes.

This is the date I set after my last contest. The aborted prep this year was on a whim and not part of the original plan. I am glad that I have drastically lowered my BF% though, so it was still a success.

The plan is to get up to ~200 by the end of January and stay around there until June and that's when my prep will begin. Right now the plan is just the one show here outside of St. Louis. If I like how I look and place I might do the NANBF USAs. I'd like to see how I stack up at a qualifier even though I know I'm not quite ready to take a qualifier, let alone be even remotely worthy of being on the WNBF stage.

[FATHER FLEX]

Originally Posted by billfinkbiner

I'd like to see how I stack up at a qualifier even though I know I'm not quite ready to take a qualifier, let alone be even remotely worthy of being on the WNBF stage.

So much can happen in a year.

[billfinkbiner]

Originally Posted by FATHER FLEX

So much can happen in a year.

I expect and will make some drastic imrovements, but I am also realistic in knowing that I will probably be about 180 pounds with good conditioning 175 pounds and freakish conditioning. At 6' tall it will be difficult to match up with the middleweights due to their height and heavyweights due to their mass.

Luckily the NANBF goes by height classes.

Also I have only been training for a mere four years and my name is not Phil Heath. I just need more time under tension if you will. I am going for it, but I will not be one of those guys talking about going pro after only training for a few years.

Now 2011 and 2012 are different stories. By then I should be ready, worthy and making people nervous when they see me show up at checkin.

[FATHER FLEX]

It goes without saying that effort will not be lacking on your part. The way this gaining phase is going, I cannot wait to see what the coming months have coming for ya. I really think this can be a good year for you because you have not been doing this long enough to where you are close to topped out, but you have been doing this long enough to have a good understanding of what your body responds better to. Deadly combo!

[billfinkbiner]

I've been on Derek's specialised arm program for 8 weeks now so I think after two more weeks I will change things up and focus on my legs. This is where I know I can gain a lot this year. They have a much better structure than my arms and I've only been training them hard for about two years. They have the most potential to take off.

I'm either going to use Derek's specialised leg hypertrophy routine, or go back to the program he made for me between my first and second show. It was a load/volume split with everything getting hit twice a week. My legs and delts improved greatly from it in only 6 weeks.

[spirit3530]

Originally Posted by billfinkbiner

Right now, I can barely put up 135 with good form. The strength will come back though. I am looking for some stupid big oversized delts as long as they don't make my arms look too tiny. I'm thinking of revisiting the program that Derek had me on between my first and second show when my delts and legs grew like crazy. I'll be replacing the standard DB presses with the Scott presses.

Originally Posted by FATHER FLEX

So much can happen in a year.

Originally Posted by billfinkbiner

I expect and will make some drastic imrovements, but I am also realistic in knowing that I will probably be about 180 pounds with good conditioning 175 pounds and freakish conditioning. At 6' tall it will be difficult to match up with the middleweights due to their height and heavyweights due to their mass.

Luckily the NANBF goes by height classes.

Also I have only been training for a mere four years and my name is not Phil Heath. I just need more time under tension if you will. I am going for it, but I will not be one of those guys talking about going pro after only training for a few years.

Now 2011 and 2012 are different stories. By then I should be ready, worthy and making people nervous when they see me show up at checkin.

Berto is right so much can happen in a year. I feel like my mind and body work well together and I can get even more out of each exercise and rep. With your focus I think you will be suprised at what you are capable of. One thing I learned a long time ago from layne is REALISTIC expectations and patience. Our best years will be in our 40's man. We are still young in this game competing against guys that have been training 8+ years while still placing well. Each year gaining 4-6 lbs of lean mass is very much realistic for ecto-meso guys that are past the newbie gain phase. The key is gaining in the "right" places. It may take several years for you to pack on that mass to fill out your frame but you will one day compete around 200 as lean as you want.

[RUBICON19]

Originally Posted by billfinkbiner

Anytime I talk about my progress, I always like to post some proof. It keeps me honest and is also a testament to Derek's program, the modified CHA Lifestyle, and the effectiveness of Dialene 4X/Xtend Megadose.









And here's the nominee for most improved pose







Not too shabby for only gaining 2.5 pounds since Sept. 21st.

Seriously Bill. This is the best Ive ever seen you! AWSOME job this year man. You must be pumped!

[billfinkbiner]

Originally Posted by spirit3530

Berto is right so much can happen in a year. I feel like my mind and body work well together and I can get even more out of each exercise and rep. With your focus I think you will be suprised at what you are capable of. One thing I learned a long time ago from layne is REALISTIC expectations and patience. Our best years will be in our 40's man. We are still young in this game competing against guys that have been training 8+ years while still placing well. Each year gaining 4-6 lbs of lean mass is very much realistic for ecto-meso guys that are past the newbie gain phase. The key is gaining in the "right" places. It may take several years for you to pack on that mass to fill out your frame but you will one day compete around 200 as lean as you want.

I'm taking this year's gaining phase a lot slower and it is working very well so far. Last year I jumped right into 4k calories and it did help me massively improve, but it made losing the belly fat much more difficult. That's why this year I will stay leaner. If I can be peeled at 185 then thing are going to be looking outstanding.

Originally Posted by RUBICON19

Seriously Bill. This is the best Ive ever seen you! AWSOME job this year man. You must be pumped!

Thanks, Randy, I am. Derek has hooked me up as usual.