[OBF]Judge BEEFCAKE TACKLES BULKING!

[beefcake66]

Thursday, November 4th

Hours of Sleep: 8
Quality of Sleep 8/10

Weigh-In: 63.3kg/139.26lbs
Weight Change This Week: ? lbs
Loss from Contest Start: -8.8lbs


AM Workout

Stationary Bike

Time: ~30 minutes



PM Workout


Incline Treadmill

Time: 0:31:15
Average HR: 146
Max HR: 218
Cals Burned: 258


Notes

0550 - managed some bike time again this morning, but nothing significant. 30 minutes to wake up.
1515 - this day needs to end.... not having a good time.. was alright before, but now it's just downright bad. I feel like a floating headache. A very sad floating headache. Gonna run some errands as soon as I'm off work, and then hit up the cardio, and play my xbox a bit before bed.
1900 - Just finished a walk on the treadmill... my HR is doing funky, funky things. I haven't had any caffeine but it's racing... I did a cooldown and everything too... eeks.
1905 - UHM HOLY CRAP when did my HR hit 218...... glitch or side effect of low cals?

Day Complete

[beefcake66]

Friday, November 5th

Hours of Sleep: 7
Quality of Sleep 6/10

Weigh-In: 62.9kg/138.38lbs <--Previous Low
Weight Change This Week: ? lbs
Loss from Contest Start: -9.68lbs





AM Workout

Abs

8lb Woodchoppers
C: 15

Legs-up Crunches
8lb x 20
10lb x 20

8lb Woodchoppers
R: 12
L: 12
C: 12

Legs-up Crunches
25lb x 20
25lb x 20

Stationary Bike
~37 minutes

Time: 00:47:17
Average HR: 145
Max HR: 168
Cals Burned: 388





PM Workout


Full Body

Partial Squats
70x10
120x10
160x10

Bentover BB Row
Regular Grip
80x12
Reverse Grip
80x12

Incline Bench Press
80x8.5

Military Press
65x8


Time: 00:32:21
Average HR: 142
Max HR: 184
Cals Burned: 257


Incline Treadmill

Time: 00:45:09
Average HR: 138
Max HR: 216
Cals Burned: 341



Notes

0555 - Argh... the weather is terrible, and I don't want to walk to the bus stop & get soaked I just wanna stay on this bike and burn more calories...
0835 - Made it to work, still don't want to be here. I was having a good ride on the bike!! gaah!
The low calories really suck and I feel terrible/miserable, feel low blood pressure moments (stand up too quick, get super dizzy), and I'm typically frozen all day lol.. I'm not posting my diet, though, that's my secret right now

Day Complete

[beefcake66]

Saturday, November 6th

Hours of Sleep: 7
Quality of Sleep 6/10

Weigh-In: 61.3kg/134.86lbs <-- ALL TIME LOW
Weight Change This Week: -3.52 lbs
Loss from Contest Start: -13.22lbs





AM Workout

Abs

8lb Woodchoppers
C: 10

Legs-up Crunches
BW x 50
10lb x 40
25lb x 30
35lb x 20
45lb x 10


Stationary Bike
~30 minutes

Time: 00:46:14
Average HR: 138
Max HR: 157
Cals Burned: 347





PM Workout


Full Body

Partial Squats
70x10
120x8
160x6
200x1....
negative, that is
180x6

Bentover BB Row
80x15

Incline Bench Press
80x9.5

Military Press
65x10

Deadlifts
65x6
155x3
205x0.5

Post Workout Cardio
Stationary Bike
~20 min

Time: 01:13:35
Average HR: 128
Max HR: 169
Cals Burned: 470


Notes

0900 -Uhm.. holy poo weigh in
Almost done on the bike, then bagging groceries as a fundraiser for my football team for 3 hours, then I'm gonna come home, take some CreaDyl & NO Beta, and destroy my body a bit then I'm feasting. Oh boy am I feasting.
My wrist started hurting again... Noticed it again yesterday when I woke up. I hope I get an appt with the hand/wrist specialist soon...!
1800 - Holy. Crap.
I wasn't in the best shape coming into this workout day, considering I did my abs HARD this morning (and I've been kinda feeling it/flexin em all day lol) and I was standing around in a grocery store for over 4 hours... it actually made my hips hurt. Since I was at the grocery store bummin money, I didn't have time to take any supplements, so my ketocuts were taken 2x 8am and 2x 430pm; I took my 1sc of BetaCene and 4x NO Beta at the same time as the second dose. So, I was set to go, PUMPED, even though my wrist is literally killing me, and my hips & abs were sore... I got a little ahead of myself, perhaps. Started with the squats, same as usual, thought before going for my 180x reps PR I'd do a 1 rep max attempt with 200lbs - not the smartest choice. I always do partial squats because of my knee, and if I were fresh and not coming off some very low cal days I think I'm capable of it, but I went a tad too low, and dropped, It was my first ever epic fail squat. Saved by the power rack! I actually took a video of it, but since it was with youtube it auto deleted when I told it to do a new one... my flop was kind of embarassing, even though I was not hurt and laughed afterwards. So.. go big or go home. Went for the 180lbs partial reps, and I thought I said I'd do 180x6 and not x8 like I actually did (oops); I don't think I had it in me to do the 8 anyways, almost failed on 5! Pushed through. Then.. onto the row. BAAAAAAAAAAAAAM! pulled 15 like I said I shouldve done yesterday. Set up for incline bench press.... BAAAAAAAAM! 1 more rep than yesterday. These are not "all time" PR's, but they are since I reset myself post-surgery. The power rack totally saved me again, btw... I love it, it's my new best friend (is that sad...??). I really surprised myself with the military presses. I also do these as partial range of motion because my joints have a hate on for me, but I did them as I always do and...... bam. PR. So, needless to say, I was SPENT by the time I got to the deadlifts (and I pussed out on a lot of other exercises I considered doing), and had NO drive left in my legs from the squats, so I didn't even pull a 205 Oh well.. there's always next time. Overall, a very surprising session, and I'm glad that the supps were there to help me out with my lagging energy and strength levels!
2045 - Very burnt out today I'm just going to eat this whole pizza and chill out, go to bed early, ya know. Tomorrow's a new day, with even more cardio for me lol

Day Complete

[beefcake66]

Sunday, November 7th

Hours of Sleep: 4
Quality of Sleep 8/10

Weigh-In: 62.2kg/136.84lbs
Weight Change This Week: -1.54 lbs
Loss from Contest Start: -11.22lbs





AM Workout

Abs & Bike
Started with Bike, then did Abs, and continued with Bike

Dragon Flags
2 slow negatives

Lying Leg Raise on bench/Legs-up Crunches
BW x 10 / 10lb x 20
BW x 10 / 25lb x 20
4lb x 10 / 25lb x 25
4lb x 5 / 35lb x 20


Stationary Bike
easy.......

Time: 03:04:46
Average HR: 123
Max HR: 149
Cals Burned: 1128



Notes

0800 -I woke up after 4 hours of sleep and I felt really off, so I decided since it was close to the time I'll be getting up for work tomorrow, I may as well get up and start exercising.... its excessive cardio day. Not pushing it though. I haven't decided if I'm going to do maintenance cals or back to my crazy diet. I have to go to the grocery store to get food for the week today anyways. if I'm gonna do this may as well do it right...
0900 - Ab Work Note: Dragon Flags are effing hard, but within my reach. I did the lying leg raises off the end of the bench so I got some ab/hip flexor stretching done in there, felt really good. I added a 4lb medicine ball for the last 2 sets - first held between my knees, second held between my ankles (I tried feet but it made my knee feel funny, rolled it up a couple inches and all was good). with the 35lb plate crunches, I held the crunch position for 3-5 seconds for almost all reps.

Day Complete

[beefcake66]

Monday, November 8th

Hours of Sleep: 7
Quality of Sleep 6/10

Weigh-In: 63.4kg/139.48lbs
Weight Change This Week: +1.98 lbs
Loss from Contest Start: -8.58lbs





AM Workout

Stationary Bike

Time: 00:47:07
Average HR: 127
Max HR: 167
Cals Burned: 305





PM Workout

Full Body

BOX Squats
40x10
70x10
120x2

BB Hip Thrust
65x6
105x12
105x8

BB Rows
90x12

Flat BB Press
90x4
70x8


Stationary Bike

Time: 01:39:49
Average HR: 118
Max HR: 146
Cals Burned: 558


Notes

0540 - I thought I was almost out of KetoCuts...... then I realized I had another unopened bottle! I have the tingles REALLY bad this morning...! My face is burning up... do not like... And, my abs are actually a little sore from yesterday - yesssssssssss
0610 - It never ceases to amaze me how just THINKING about playing football raises my heart rate!! I was doing a steady ~130bpm, and then I caught myself thinking of playing on the D-line again... went to the high 160s lol.... oh my...... Must remember to utilize this more often.

Day Complete

[beefcake66]

Tuesday, November 9th

Hours of Sleep: 7
Quality of Sleep 5/10

Weigh-In: 62.5kg/137.5lbs
Weight Change This Week: +0lbs
Loss from Contest Start: -10.56lbs



Rest Day




Notes

0750 - Didn't get a lot of sleep last night, well, 7 hours, but that's because I decided to sleep in an hour instead of doing my cardio first thing... I woke up at 5am, and my abs DOMs were nuts hahaha so, slept it off.
I forgot to take my NitroMine last night... and I can tell.

Day Complete

[grace_ou]

How do like the hip thrusts? I've never tried them, but they have recently started to become popular with powerlifters.

[beefcake66]

How do like the hip thrusts? I've never tried them, but they have recently started to become popular with powerlifters.

I may have them named wrong, I think what I do should be called "Barbell Humps"

They're alright, I can feel the right muscles working, but it really hurts depending on where you put the barbell lol

[beefcake66]

Wednesday, November 10th

Hours of Sleep: 7
Quality of Sleep 6/10

Weigh-In: 61.7kg/135.74lbs
Weight Change This Week: +0.88 lbs
Loss from Contest Start: -12.32lbs





AM Workout

Stationary Bike

Time: 00:41:20
Average HR: 122
Max HR: 146
Cals Burned: 248





PM Workout

Full Body

BOX Squats
70x10
120x10
120x8
120x6

BB Hip Thrust
115x10

Rev Grip BB Rows
70x15

Flat BB Press
70x12


Stationary Bike
~20min

Time: 00:50:27
Average HR: 132
Max HR: 172
Cals Burned: 349


Notes

0545 - Having a slow, bad morning. Hopefully KetoCuts kick in to help with the sleepiness...
0800 - I'm wrote off today.. gonna be hard to keep alive. At least I get to keep busy at work.. I think. Plan tonight is to lift, have a big feast (...switched from that crazy diet I was on to IF), maybeeee go out for a night on the town since tomorrow is a Holiday.
1200 - A couple things of note... first, my bad knee is acting really, really funny. It feels like I can't straighten it.... like something is actually blocking it. My best guess is my kneecap is tracking wrong, but it could seriously be anything... it really hurts when I try to straighten it. I poked at it a lot, realized it's quite swollen in the joint, and with enough prodding and such I managed to get it to straighten out again, but its happening on and off no... NOT FUN!!!
And.. I want to eat. But.. I'm not hungry. Go willpower!

Day Complete

[beefcake66]

Thursday, November 11th

Hours of Sleep: 9
Quality of Sleep 8/10

Weigh-In: 62.6kg/137.72lbs
Weight Change This Week: +1.86 lbs
Loss from Contest Start: -10.34lbs








AM Workout

Knee-Hab & Abs
~40 min

Woodchops
C: 4lbs x 15

"Clamshell" (Glutes)
L: 10
R: 10

Lying Side Hip Abduction
L: 10
R: 10

Straight Leg Raise (L Only)
10
10

Band Leg Press
~30?

Lateral Shuffle
2x~15yds

Karaoke
2x~10yds

Squat w/ Adductor Squeeze
(4lb med ball )
BWx8
BWx10

Stepups (L Only)
15

Legs Up crunch/ Lying Leg Raise off Bench
BW x 50 / 10
10lbs x 40 / 10
25lbs x 50 / --

Stationary Bike


Time: 02:00:01
Average HR: 123
Max HR: 159
Cals Burned: 721



Notes

1330 - BEEFCAKE WANT CANDY!!!!!!!

Day Complete

[grace_ou]

I may have them named wrong, I think what I do should be called "Barbell Humps"

They're alright, I can feel the right muscles working, but it really hurts depending on where you put the barbell lol

This it??


Link in case I did the whole tube embed thing wrong.. lol
( HAHA I had to come back and edit the link.. oops.. )

http://www.elitefts.com/documents/power_asst_ex.htm

[beefcake66]

This it??


Link in case I did the whole tube embed thing wrong.. lol
( HAHA I had to come back and edit the link.. oops.. )

http://www.elitefts.com/documents/power_asst_ex.htm

Yea that's pretty much it! Except I was lying flat on the floor, and I did more of a glute bridge with it. That looks like a more advanced (and much better) version!

[beefcake66]

Friday, November 12th

Hours of Sleep: 4.5
Quality of Sleep 4/10

Weigh-In: 63.2kg/139.04lbs
Weight Change This Week: +4.18 lbs
Loss from Contest Start: -9.02 lbs





PM Workout

Full Body - Max Tests

Deadlifts
115x3
155x2
180x1
205x1
275xF
245xF
225x1

(pretty sure i can do 235 though)


Stationary Bike
~30 min

Time: 01:06:05
Average HR: 108
Max HR: 135
Cals Burned: 293



Notes

0650 - It's my last day guys!! And.. about time!!
1220 - Ok... I'm kinda pissed off. I told my friend I wanted to take my pictures tomorrow; she remembered that. And I'm pretty sure I mentioned early in the day as a time. She's telling me I never told her a time, so she's like "I can fit you in at 230" ......... I'm like... What about 10? She's like absolutely not.... I don't get it? She's busy from 12 to 2:30 and wont do before 12.... And I'd really like to EAT tomorrow.
1245 - Got the picture thing figured out..! I'm only going to have 30 minutes to get in and out though..! 1pm tomorrow. That gives me time to sleep in extra so I don't wake up and start gorging myself lol... I have a friend going to help me out with getting my stuff together beforehand, and we're gonna figure out how to give me a bit of a tan so I don't glow in the flash lol

[beefcake66]

Double T KetoCuts Challenge Final Photos:








Andddddddd Just lookin' sexy!

[beefcake66]

Since I've finished this other contest, I'm just taking it easy for a week, and getting back at it full force next week

I have two friends that will be coming over to workout with me starting monday, and we're going to be following a GST routine.

I gotta get back on the diet train soon though

[beefcake66]

Mini Update
-I did P90x AbRipperX last night... damn, that's a good little workout! It was my first time ever seeing it/doing it, so I slacked off a little (it IS supposed to be my rest week...), but I still feel it today
-I'll be starting The Blueprint in a few days. I will be following a GST Routine during this time, with the exception of a few other workouts I'll have to do at the start.

This is where I expect things to get... epic. I should finish the full run by the end of the OBF competition.

[beefcake66]

Mini Update #2

Hay guyzz... Haven't forgot about this log.

My week off is officially over as of last night. I did the first blueprint workout yesterday, and am going to be on a fairly low cal diet all this week. I gained a little bit (back up to my ~143 area) since the end of the contest, not too bad considering what I could've done! So I'm not really set back at all, and I'm well rested and ready to start my Bulk (which is going to turn into more of a recomp I think!).

After this week, I will be logging my calories/meals and my workouts. I'll be following the GST routine that can be found on these forums. I'm pretty excited for it, I've read a lot of great things and it sounds like a solid program that will be a lot of fun and isn't something that I'll need to switch up at all. It's all factored in!

As of this moment... my plans (starting next week) are something like this...

Workout Routine:

Monday: ON [AM Fasted Cardio 30-60min; GST SQUAT; Knee-Hab; Foam Roller]
Tuesday: ON [AM Fasted Cardio 30-60min; GST PULL; Knee-Hab; Foam Roller]
Wednesday: OFF [AM Fasted Cardio 30-60min; Knee-Hab; Plyometrics; Ab Ripper X]
Thursday: ON [AM Fasted Cardio 30-60min; GST LIFT; Knee-Hab; Foam Roller]
Friday: ON [AM Fasted Cardio 30-60min; GST PRESS; Knee-Hab; Foam Roller]
Saturday: OFF [AM Fasted Cardio 30-120min; Knee-Hab; Plyometrics; Ab Ripper X]
Sunday: "Rest" [AM Fasted Cardio 30-120min; Knee-Hab]

Knee-hab (currently doing):
3x day, 1-3 sets of 10

"Clamshells" (glute/hip muscle)
Side Lying Leg Raises (hip muscle)
Partial-Squats w Band

Adding:
Step-Ups
Single-Leg Squats
Single-Leg Glute Bridges

AM Cardio:
Stationary Bike, Rowing Machine, Heavy Bag work, Treadmill, or any combination of them all.

Plyometrics
As soon as I get my boxes made... (and a ladder... lol)
Box Jumps
Depth Jumps
Hexagon Drills
Ladder Drills

[TheAutumnLeaf]

Hi Beefie. Good to see you are moving along smoothly. Beautiful smile and beautiful photography. You look great Beefie!

[TheAutumnLeaf]

Hewoe? Is anybody home? I thought you were back from your lil vacation.

[StlBarbie]

How's it going HAWTIE?

[beefcake66]

Hi Beefie. Good to see you are moving along smoothly. Beautiful smile and beautiful photography. You look great Beefie!

Hewoe? Is anybody home? I thought you were back from your lil vacation.

How's it going HAWTIE?

Sorry guys it was a busy week, I didn't have much time for updating!

I started the Blueprint last week, and the first part is BRUTAL, but I got through it.
Then I went on a roadtrip - tried to get to Montreal, but only made it to Quebec City! The roads were terrible and we heard the conditions in Montreal were terrible so we decided not to risk it.
Only got back last night!
And I got my first GST workout in! I will post the details when I get home.

I'm starting my supplements again today, going to be trying out some of the things I won in the last OBF contest. Got a lot of stuff I haven't had a chance to abuse yet

[beefcake66]

Growth Stimulus Training
Macro 1, Micro 1

Lift
Monday, November 29th, 2010

Deadlifts

Warm Ups:
45x6
65x5
90x4
115x2

Working Sets:
135x8
135x8
135x15

Romanian Deadlifts
85x20
85x15

Good Mornings
45x15
45x15

Glute Ham Raise
45x15
45x15



Press
Tuesday, November 30th, 2010

BB Shoulder Press

Warmups (standing):
20x8
45x6

Working Sets (seated):
65x8
65x8
65x12

Bench Dips
BW x 15
BW x 13

Incline BB Press
65 x 15
65 x 15

Pushups(on stairs)
BW x 10
BW x 10



Squat
Friday, December 3rd, 2010

BB Box Squat
65x8
65x8
65x20

BB Reverse Lunges
40x10
40x10



Pull
Monday, December 6th, 2010

Chinups
Self-Assisted x 5
Negative x 3
Negative x 3

Reverse Grip Bentover BB Row
45x10 (warmup/feeler)
65x20
65x20
65x20

Pronated Grip Inverted Row (Knees ~90 degrees)
BW x 10
BW x 10
BW x 10

High Pulls
65x8
45x20
45x20

High Pulls were harder than I anticipated... partly because I'm still getting used to doing them properly and "Exploding" is something my knee really needs to get used to again. This should be a huge help. I will eventually switch it to Hang Cleans...

[beefcake66]

Growth Stimulus Training
Macro 1, Micro 2

Lift

Deadlifts

Romanian Deadlifts

Good Mornings

Glute Ham Raise



Press

BB Shoulder Press

Bench Dips

Incline BB Press

Pushups(on stairs)



Squat

BB Box Squat

BB Reverse Lunges



Pull

Chinups

Reverse Grip Bentover BB Row

Pronated Grip Inverted Row (Knees ~90 degrees)

High Pulls

[kristinm13]

intense workouts!!!! awesome! sorry i haven't been around much either... how's the knee holding up? mine is completely fatigued. keep up the good work i will try to check ur journal more frequently.

[leeann345]

Checkin' in! Congrats on your DTS transformation - great job. Cant wait to see your bulking after pics.

[beefcake66]

intense workouts!!!! awesome! sorry i haven't been around much either... how's the knee holding up? mine is completely fatigued. keep up the good work i will try to check ur journal more frequently.

My knee's been doing alright but I've also been doing almost nothing to aggravate it... it still gets angry at me sometimes, but I'm going to crack down on myself and get er done come January!

Checkin' in! Congrats on your DTS transformation - great job. Cant wait to see your bulking after pics.

Thanks!
Bulk will be ending early... it's not pretty

-------------------------------

So... This log is pretty much a bust! I just haven't had time to apply myself to it.
I'll be making a new log (with a new format I think!) soon for the Double T Sports 2011 contest beginning January 2nd! The before pictures for the contest will be my after bulking pictures.

I'm up a solid 13bs, most being fat from the look of me but I wasn't very cut or lean to begin with so it's harder to judge. The cut will tell how successful the bulk really was!

The 2011 Double T contest runs for 18 weeks - I plan to have my sixpack by the end of it, hopefully by April 1st but let's not kid myself. Which would give me 5 weeks to solidify myself at a new low weight of hopefully 125-132lbs

I will be using Double-T Sports GlutaCene (Strawberry!), BetaCene (Wild Berry!), NitroMine, and NO-Beta for the contest to maintain/build muscle and recovery, and Serious Nutrition Solutions' RK500 Xtreme, Agmatine, Reduce XT and Phenibut XT to aid in cutting the fat (and getting a good sleep!). I also have a stash of the usual supplements (Fish Oil, Multivitamins, various preworkouts, Xtend) to use throughout my cut, and some other special items that will be used on occasion. I'll make a full list when I get my log up and running!

Also... I will be running The Blueprint some of you may have heard of by now. And I will be following a GST (Growth Stimulus Training) routine for the majority of the contest.

I'm expecting great things

[beefcake66]

Bulking Complete; my final pics:

[Mixelflick]

My knee's been doing alright but I've also been doing almost nothing to aggravate it... it still gets angry at me sometimes, but I'm going to crack down on myself and get er done come January!



Thanks!
Bulk will be ending early... it's not pretty

-------------------------------

So... This log is pretty much a bust! I just haven't had time to apply myself to it.
I'll be making a new log (with a new format I think!) soon for the Double T Sports 2011 contest beginning January 2nd! The before pictures for the contest will be my after bulking pictures.

I'm up a solid 13bs, most being fat from the look of me but I wasn't very cut or lean to begin with so it's harder to judge. The cut will tell how successful the bulk really was!

The 2011 Double T contest runs for 18 weeks - I plan to have my sixpack by the end of it, hopefully by April 1st but let's not kid myself. Which would give me 5 weeks to solidify myself at a new low weight of hopefully 125-132lbs

I will be using Double-T Sports GlutaCene (Strawberry!), BetaCene (Wild Berry!), NitroMine, and NO-Beta for the contest to maintain/build muscle and recovery, and Serious Nutrition Solutions' RK500 Xtreme, Agmatine, Reduce XT and Phenibut XT to aid in cutting the fat (and getting a good sleep!). I also have a stash of the usual supplements (Fish Oil, Multivitamins, various preworkouts, Xtend) to use throughout my cut, and some other special items that will be used on occasion. I'll make a full list when I get my log up and running!

Also... I will be running The Blueprint some of you may have heard of by now. And I will be following a GST (Growth Stimulus Training) routine for the majority of the contest.

I'm expecting great things

BP + GST isn't you're "stock" Blueprint run but I'm really excited to see what you can do with it

Right here for you if you need me!!

[beefcake66]

New log is here :
http://forum.bodybuilding.com/showth...hp?t=130491823