Derek Charlebois AKA The Beast AKA Da Guru's Journal

[Beast]

Name: Derek "The Beast" Charlebois
Height: 5'10"
Weight (12/13/2009): 215 lbs
BF%: Lean-enough-for-now%
Occupation: Director of Team Scivation AKA "DA GURU"
Goal: Get my swole on!

Diet:
Meal #1 (7 AM)
-2 Scoops Scivation Whey
-3/4 Cup Oatmeal
-1 Cup Skim Milk
-30g Peanut Butter or Almond Butter

PWO Shake
-2 Scoops Scivation Whey
-30g Waxy Maize (Carb Slam)

Meal #2 (11 AM)
-3 Whole Eggs
-4 oz. Lean Ground Beef
-4 oz. Potato or 2 oz. Pasta

Meal #3 (1 PM)
-6-8 oz. Chicken/Lean Beef
-150g Rice or 2 Slices Ezekiel Bread or 4 Rice Cakes or 4 oz. Sweet Potato
-30g Nuts or Peanut Butter

Meal #4 (4 PM)
-6-8 oz. Chicken/Lean Beef
-150g Rice or 2 Slices Ezekiel Bread or 4 Rice Cakes or 4 oz. Sweet Potato
-30g Nuts or Peanut Butter

Meal #5 (7 PM)
-6-8 oz. Chicken/Lean Beef
-150g Rice or 2 Slices Ezekiel Bread or 4 Rice Cakes or 4 oz. Sweet Potato
-30g Nuts or Peanut Butter

Meal #6 (10 PM)
-2 Scoops Whey Protein
-1/2 Cup Oatmeal
-1 Cup Skim Milk
-30g Peanut Butter or Almond Butter

Totals
Protein:440
Fat: 120
Carbs: 345
Calories: 4228

Workout:
Monday: Chest + Calves
Tuesday: Back
Wednesday: Delts + Traps
Thursday: Arms
Friday: Legs
Saturday: Cardio + Abs
Sunday: OFF

Supplements:
Pre-Workout = 2 Scoops VasoCharge
During Workout = 6 Scoops Xtend

Elastamine
Cissus
Max CLA
Essential FA
Insopro-R (Pre and PWO)
Pro-Liver
Lean Green

(Will get new pics soon)

Let's get started!!!

[Lando33]

EPIC THREAD ALERT!!!

This is going to be amazing. Diet is on point as always but what else can you expect from DA GURU!

[MoEcho]

OMG OMG OMG!!

SUBBED!!

GIT ER DUN Big D!

[Beast]

12/14/2009 Workout

Chest + Calves

Lower Back Dynamic Warm-Up (A MUST DO FOR ME!!!)

Bench Press
285 X 6
295 X 4, 4
Went up pretty easily. Time to work back up to 315!

Incline Bench Press
245 X 5, 4, 3
The angle on the incline bench is a bit too steep and I felt this too much in my front delts. Next week I will set up the incline bench in the power rack.

Incline DB Flies
85's X 6
90's X 4

Free Motion Flies (Right Arm Only)
100 X 8, 8, 6
The reason why I am doing my right arm only is because the Free Motion Fly machine's handles are a bit off. They are in a fixed position with the right handle about 3" in front of the right handle and cannot be adjusted. This unbalanced setup leads to much more tension being placed on the left pec. After about 8 weeks of using this machine while it is off has lead to my left upper pec being more developed than my right, so I am going to do just the right side until it evens out. I did this for the first time last week and I already see a difference.

Standing Calf Raise
195 X 6, 6 (Explode up, hold contraction, 3 second negative)

Seated Calf Raise
180 X 6, 6 (Explode up, hold contraction, 3 second negative)

HS Calf Extension
540 X 6, 6 (Explode up, hold contraction, 3 second negative)

Post-Workout Stretching

Monday's workout is in the books!

[Max_McFly]

im in there like swimwear.

[Leebeard]

so in

[Beast]

EPIC THREAD ALERT!!!

This is going to be amazing. Diet is on point as always but what else can you expect from DA GURU!

Thank you homie!

OMG OMG OMG!!

SUBBED!!

GIT ER DUN Big D!

Git'r'dun I will!

im in there like swimwear.

so in

Thanks for the support!

[bballbrett5]

it's on Donkey Kong!!!!!!!!!

[BillyUrias]

I am in for sure, bout time you get yourself another thread going D. Epic to the max

[RUBICON19]

GREAT STUFF here!

[bizzlewood]

epic thread right here

subbed !!!

[jaim91]

OMG!!! D, Marc AND Rob all with their own threads?!?!?!

There aren't enough hours in the day to stay glued to the intertubez for this!!!!

SUBBED, D!!!

[Spottydog]

IN!!!

This is gonna be so awesome!!1!

[IrishLifter1]

subbed

[marcosbaez]

Hey Derek,

Looking forward to following your log....

Cheers
marcos

[Spottydog]

Hey, nice workout today, do you do all those sets to failure?

And btw, you are lucky you are so carb-tolerant... the oatmeal meal sounds really good

[Fire8085]

Dang dude, 440g protein? Have you noticed better results with 2g per pound of bodyweight?

[Beast]

it's on Donkey Kong!!!!!!!!!

I am in for sure, bout time you get yourself another thread going D. Epic to the max

GREAT STUFF here!

epic thread right here

subbed !!!

OMG!!! D, Marc AND Rob all with their own threads?!?!?!

There aren't enough hours in the day to stay glued to the intertubez for this!!!!

SUBBED, D!!!

IN!!!

This is gonna be so awesome!!1!

subbed

Hey Derek,

Looking forward to following your log....

Cheers
marcos

I feel so loved

Hey, nice workout today, do you do all those sets to failure?

And btw, you are lucky you are so carb-tolerant... the oatmeal meal sounds really good

Yup all to failure. I seem to respond well to carbs when bulking.

Dang dude, 440g protein? Have you noticed better results with 2g per pound of bodyweight?

I am getting about 350g of direct protein and 90g is from my carb and fat sources. I really didn't realize my protein was so high before I added it all up!

[Scivation]

[b]

(Will get new pics soon)

In for teh nudez!

[BluSilver]

Yes, finally.

[Beast]

12-15-2009 Workout

BACK ATTACK!

Lower Back Dynamic Warm-Up (5 mins)

HS Pullover
320 X 6, 5, 4 (Explode on the concentric, hold contraction, controlled eccentric)

HS Pulldown
230 X 6, 6, 6 (Explode on the concentric, hold contraction, controlled eccentric)

Bent Over Row
275 X 6, 6, 6 (Upper body is at about a 45 degree angle pulling the bar to my to belly button.)
Bent over rows felt good today. I haven't felt like I could really progress on them in the past couple years, but everything feels solid with them now.

Deadlift
315 X 3
365 X 3
405 X 3
First time deadlifting since I threw my back out a month or so ago, so I didn't push myself hard at all. Everything felt good. My lower back was a little tight so I need to do some more stretching later today.

Couple post workout pics

[foleytnt]

Derek what do you do for your lower back dynamic stretching?

[domingochavez]

Impressive pictures Beast!

How are the wheels and cows looking? I remember your bulking diaries a few years ago and they were massive!

[Leebeard]

very impressive pics Beast, looking lean at the mo.

[Beast]

Derek what do you do for your lower back dynamic stretching?

I do 4 stretches (6-10 reps per side). I will see if I can find them online later.

Impressive pictures Beast!

How are the wheels and cows looking? I remember your bulking diaries a few years ago and they were massive!

Cows are still big and the wheels are coming back up!

very impressive pics Beast, looking lean at the mo.

Thanks Lee!

[IrishLifter1]

Lookin damn good Beast. What were your Deadlift #'s before you threw your back out?

[Beast]

Lookin damn good Beast. What were your Deadlift #'s before you threw your back out?

OLD OLD OLD PR is 600 X 3 (This was in 05/06)

Latest PR this year was 525 X 1.

[Beast]

12-16-2009 Workout

Delts + Traps

Nautulis Shoulder Press (was waiting for HS shoulder press to become available)
320 X 6, 340 X 4 (Wide handles)

HS Shoulder Press
290 X 6

I like the feel of the HS shoulder press better than the Nautulis shoulder press, so I did my 3rd and final set of shoulder presses on the HS machine after the guy who was using it was done.

Seated DB Side Lateral
50's X 8
55's X 6, 4

Reverse Pec Dec
180 X 6, 6

Seated Cable Row (bar pulled up to chest to emphasize the upper back, middle traps, and rear delts)
180 X 8
195 X 8

Bent Over Rear DB Lateral
40's X 8
45'x X 4

BB Shrug
405 X 6, 6

Behind Back BB Shrug
315 X 8, 8

I had a great workout, but I am now worn out!

[FrmrHoss]

12-16-2009 Workout

Delts + Traps

Nautulis Shoulder Press (was waiting for HS shoulder press to become available)
320 X 6, 340 X 4 (Wide handles)

Don't they know who you are!?!??! I mean, is it just me, or does anyone else think the Beast should wait for no one?

[Beast]

Derek what do you do for your lower back dynamic stretching?

I do these for 6-10 reps, then bend my knee at 90 degrees and do it for 6-10 reps, then fully extend my knee with legs straight up in the air and do 6-10 reps.



Then these, thought I flex my glutes more and make my feet touch my hands.