THE BEAST'S (Future OBF Champion) OBF Log

[HARRYBEAST]

Yep. I've done it before, but never after so much volume in the pre-exhaust. That plus my illness could make this really interesting.

I was in so much pain yesterday that I think squats would have been dangerous. Good luck with that!

[HARRYBEAST]

WORKOUT
Incline Smithe Press
Increase weight sets 1-3, minimal rest between sets, drop for sets 4 & 5, % is super slow reps
115x10
135x10
155x10
135x8.5
115x2
+5 lbs to all sets from last week, stay here next week till all reps are in

Flat Smithe Press
115x15
115x15
115x15
+5lbs from last week! Add more next week!

SUPERSET
Hammer Decline Press
250x10
250x9
250x7
I am stuck here. I think I need to go lower and concentrate more on quality reps. I think I will drop back to 180 and try to get all 3 sets of 10 solid first
Pushups
3 reps
1 reps
2 reps

GIANT SET
All three levels done as a giant set with minimal rest between
High Cable Flyes
30x10
30x10
30x10
Up from 25 a side last week
Medium Cable Flyes
25x10
25x10
25x9.5
+1 rep from last week
Low Cable Flyes
15x10
15x10
15x9
+1 rep from last week

GIANT SET
all done in a row with minimal rests
BB Curls
40x20
40x20
40x20
DB Hammer Curls
12x20
12x16
10x20
Alt Hammer/ Reg Curl
5x20
5x20
5x20
Rev Grip DB Curls
5x20
5x20
5x20
added weight on the Hammers (from 10s to 12s)


CARDIO TIME
I basically just did quick walking around the tracks and threw in exercises in between each lap
1 lap = 1/11 of a mile

Lap 1
Alt DB Curls - 17.5x18
Lap 2
Pushups - 15 reps
Lap 3
DB Curls - 15x20
Lap 4
Pushups - 15 reps
Lap 5
DB Curls 22.5x10
Lap 6
Knuckles Pushups - 10 reps
Lap 7
DB Curls - 30x10
Lap 8
Pushups- 15 reps
Lap 9
DB Curls - 40x7
Lap 10
Pushups - 10 reps
Lap 11
10 minute stretching


CON-CRET
Strength: 10/10
Endurance: 10/10
Recovery: 10/10
Total: 30/30
This was an awesome workout! I felt great all around!


NUTRITION
Calories: 2529
Carbs: 37 g (6%)
Fiber: 10 g
Net Carbs: 27 g
Protein: 232 g (36%)
Fat: 165 g (58%)
Water: 104 oz


THE PAYOFF

[norinicole]

Hot payoff is hot.


Nice cardio time, lol.

[HARRYBEAST]

Hot payoff is hot.


Nice cardio time, lol.

LOL and thanks

[medusa11]

Hey!!!!!! you lied!

[HARRYBEAST]

Hey!!!!!! you lied!

I said pics up SHORTLY

[HARRYBEAST]

WORKOUT
Smithe Seated Shoulder Press (PWO)
Sets1-4 add weight each set, sets 5-7 drop weight, set 8 is super slow, minimal rest between sets
45x20
65x10
85x10
105x10
85x10
65x10
45x10
20x4
+5lbs on all sets from last week, add weight again next week

Behind-the-Neck Smithe Press (PWO)
65x15
65x15
65x15
+5lbs from last week, add weight next week

SUPERSET
3 sets of side lateral raises done as a drop set, followed immediately by Front DB Raises
Side Lateral Raise
20x10, 15x10, 10x10
20x10, 15x7, 10x10
15x10, 10x10, 5x10
Front DB Raise
12x10
12x10
12x10
Up from 10s to 12s for Front DB Raises, Lowered weight on Side Lateral Raises to concentrate on form more

SUPERSET
Upright Rows
80x10
80x10
80x10
+10lbs from last week, add weight next week
Superman Rows
10x7
5x10
5x10
tried to add weight, For some reason these are tough for me

SUPERSET
DB Shrugs
75x10
75x10
75x10,5,4,3,2,2,1,1,1
Up from 70s to 75s this week, I also threw in some cluster sets at the end of the last set for fun. Add more weight next week
Bent DB Flyes
20x10
20x10
20x10
+5lbs from last week


TRIMMING UP
this is a clever title because I not only am dropping some weight, but I also decided to finally trim off my sweater of hair

PROGRESS TEASERS






CON-CRET
Strength: 9/10
Endurance: 9/10
Recovery: 10/10
Total: 28/30


NUTRITION
Carb up day. I kind of wing this but I try to keep the carbs clean except one meal.


THE PAYOFF

[ElClipo]

TRIMMING UP
this is a clever title because I not only am dropping some weight, but I also decided to finally trim off my sweater of hair

Dude! You must have dropped at least 5 or 6 pounds after shaving all that

Nice progress too

[HARRYBEAST]

Dude! You must have dropped at least 5 or 6 pounds after shaving all that

Nice progress too

LMAO

Good one man!

[rpaul11]

lookin pretty lean Harry. Good work. Keep it up man

[HARRYBEAST]

BOWLING
Game 1: 153 (suck) This game was alright considering I had 53 in the 5th frame
Game 2: 183 (good game!)
Game 3: 145 (sucked again)

Total: 481 (below average)


SOCCER
Loss 7-4
I scored twice

Once again we had CumDumpster as a ref. This is most of the reason we lost. He hates me and as a result makes horrible calls just to get under my skin. Several times I had the ball was pushed off the ball by a defender, the defender stopped anticipating a whistle because the foul was so blatant that he was expecting the call. Twice the defender that fouled me tried to tell CumDumpster that he did infact foul me. One of these times the defender passed the ball back to me. On this occasion this is what was said:

Me: Come on Ref! (right after the foul)
Defender: I fouled him. I am not even sure how you can miss that call?
(defender passes the ball back to me)
Defender: If he isn't going to call the game I will.
Cumdumpster: I don't like your attitude (flashes yellow card at him)

My dad, who is always telling me to calm down, started yelling at the ref last night. He is contacting the league director to see if it is possible to get another ref for our games due to the fact that he calls the game unfairly.

Well 2 minutes left in the game.... they are driving down the field.... I strip the ball, notice that CumDumpster is once again not even facing the play. I clear the ball as hard as I can, (well it was more of a shot) right into the back of CumDumpster. All you hear is a thunderous SMACK.

I have never been happier

My 2 goals were nice though. I had one off a rebound, which was awesome. I have never hit a ball more solid. The other one was a header. The ball was coming right to my head and I flicked it just enough to change the direction a little and make the keeper miss.


CON-CRET
Strength: N/A
Endurance: 10/10
Recovery: 10/10
Total: 20/20


NUTRITION
Calories: 2549
Carbs: 41 g (6%)
Fiber: 12 g
Net Carbs: 29 g
Protein: 271 g (42%)
Fat: 147 g (51%)
Water: 104 oz


THE PAYOFF

[ElClipo]

So had to take a second look at teh story, the first time my eyes got distracted by the Payoff!

Good on you, the Cumdumpster got what he deserves

[HARRYBEAST]

So had to take a second look at teh story, the first time my eyes got distracted by the Payoff!

Good on you, the Cumdumpster got what he deserves

I agree this one is good.

It would only have been better if it hit him in the face. Oh well that just gives me something to shoot for next week

[ElClipo]

I agree this one is good.

It would only have been better if it hit him in the face. Oh well that just gives me something to shoot for next week

There you go, only look to the past for ways to improve the future

[cawiau]

Hey Harry...
So when we started you were 239.8 lbs and I was 242.2 lbs right?

Going to start weighing myself on thursdays now just like you to stay focus... almost at 7 weeks; no more distractions!

[HARRYBEAST]

Hey Harry...
So when we started you were 239.8 lbs and I was 242.2 lbs right?

Going to start weighing myself on thursdays now just like you to stay focus... almost at 7 weeks; no more distractions!

I was 245 at the start of this. I hope to be around 220 at the end

[LilRed03]

chest bump for scoring twice! looking good in your pics too!

[HARRYBEAST]

chest bump for scoring twice! looking good in your pics too!

Thanks Red!

[HARRYBEAST]

WORKOUT
SUPERSET
Wide Grip Pulldowns
first 3 sets done with minimal rest between, set 3 weight is used for supersets
105x10
135x10
165x10
165x10
165x10
+5lbs on all sets, increase next week!
Close Reverse Grip Pulldowns
125x10
125x10
125x10
+5lbs on all sets, increase next week!

SUPERSET
Seated Close Grip Rows
25 regular reps followed by 10 partials, then immediately into Wide Grip High Rows
80x25,10
80x25,10
80x25,10
+5lbs on all sets, increase next week!
Wide Grip High Rows
65x10
65x10
65x10
Lowered weight to concentrate on form more

Bent DB Flyes
25x15
25x15
25x12
+5lbs per side on all sets, increase next week!


Neutral Grip Pullups
3 reps
3 reps
3 reps
I was going to add negatives for these but decided to do something else, scroll down to see

Hyperextensions
BWx15
BWx15
BWx15
I am going to try these with hands behind head next week!

SUPERSET
Tricep Pushdowns
add weight sets 1-3 with minimal rest, set 3s weight used for supersets
50x10
80x10
110x10
110x10
110x10
I am not quite sure what is going on with my triceps but I like it. WORKING SETS ARE +45lbs from last week!
Reverse Grip Pressdowns
80x10
80x10
80x10
These are also up 45 lbs on working sets!

Overhead Tricep Extensions
60x15
60x15
60x15
+25lbs on all sets, increase next week!

Regular (big boy) Dips
10 reps
9 reps
8 reps
It hurts my hands a little to do these, any suggestions? It's like the handles are not padded enough

Machine assisted Chins/Dips
Basically I did supersets of Chins and Dips, with small breaks (15-30 seconds) then add assistance, and repeat
-20lbs
Chins - 3
Dips - 8
-40lbs
Chins - 5
Dips - 10
-60lbs
Chins - 8
Dips - 12


CON-CRET
Strength: 11/10
Endurance: 10/10
Recovery: 10/10
Total: 31/30
This was the best workout I have had on CON-CRET! It was AWESOME in every aspect!


CARDIO TIME
the plan was to get some tabata in, but with Eva and Erica not feeling so hot the last few days the house was really starting to get out of control so instead I cooked dinner (see recipe below) and cleaned for about 3 hours. I was rewarded very well when Erica got home from teaching classes!


HAMBURGER CASSEROLE - KETO RECIPE
Ingredients
2 lbs ground beef
1 small onion
1 bunch garlic
1 cup frozen french cut green beans
1 bunch Cauliflower
1 cup sour cream
1 packet roast seasoning
1 cup mushrooms
2 cups shredded cheddar
garlic salt & pepper to taste

Brown ground beef in a skillet, adding a little of the seasoning mix, add onions, mushrooms, and garlic, sautee on medium-low while doing the rest.

Shred the cauliflower into Cauliflower rice, then add the frozen green beans to them and put them in a microwave dish with a cover. Microwave that on high for 6 minutes, stir it up and then another 2 minutes or so. Set aside

Mix up sour cream with the rest of the seasoning, and mix well, I added a little of the grease from the pan of ground beef to make the sauce easier to stir, then I drained the rest of the grease.

Add half of the sauce to the veggie mix and half to the meat and stir them. I then layer the mixed up veggies for the bottom of the dish, then sprinkle 1 cup cheese over this, then add layer of meat, finish by sprinkling the rest of the cheese, bake this at 350 for about 20 minutes.

This was a hit with the whole family. The only way I could have improved it was if I can figure a way to keep it together better. You kinda have to eat it in a bowl the way it is.

1/8 of this recipe yeilds:
368 Calories, 45g protein, 24g fat, 6g of carbs


NUTRITION
Calories: 2520
Carbs: 40 g (6%)
Fiber: 12 g
Net Carbs: 28 g
Protein: 229 g (35%)
Fat: 168 g (58%)
Water: 120 oz


THE PAYOFF

[cawiau]

I was 245 at the start of this. I hope to be around 220 at the end

I meant when "we" started our little competition, not the OBF!

And lol, I was 245 also when I started the OBF

[Simpy]

Harry, you're looking good!

[HARRYBEAST]

Harry, you're looking good!

Thanks I am starting to like the mirror now.

[Simpy]

Thanks I am starting to like the mirror now.

I'm still holding a lot of water from my meds. The mirror is not being kind to me.

[HARRYBEAST]

I'm still holding a lot of water from my meds. The mirror is not being kind to me.

don't sweat it you know you will drop all the water weight. I might try to see if my dad has a jump rope lying around and see if I can get a vid of me trying to jump rope this weekend.

[cawiau]

I meant when "we" started our little competition, not the OBF!

And lol, I was 245 also when I started the OBF

[HARRYBEAST]

what are you rolling your eyes at? Numbers don't matter only pictures matter

[SgSpartan]

I'm here only to see your "the payoffs", forgive me.

[HARRYBEAST]

WORKOUT
Leg Extensions
Grouped in groups of 3 sets with minimal rest between sets
37.5x10
52.5x10
67.5x10
30 sec break
67.5x10
82.5x10
97.5x10
45 sec break
97.5x10
112.5x10
extra 10 sec break
127.5x7
+2.5lbs on all sets from last week! Stick here till I get all reps in

Leg Press
first 3 sets done with no rest between, 4th set is a set of 30, 5th set is a suicide set
135x10
180x10
225x10
280x30
Legs on fire
280x10
5 sec pause at the top
280x9
5 sec pause at the top
280x8
5 sec pause at the top
280x7
5 sec pause at the top
280x6
5 sec pause at the top
280x5
5 sec pause at the top
280x4
5 sec pause at the top
280x3
5 sec pause at the top
280x2
5 sec pause at the top
280x1

SUPERSET
Hack Squat
115x15
115x15
115x13
+5lbs from last week! stick here till i get all reps in
DB Squats
35x10
35x10
35x10
+10lbs ber side! This was due mostly to me not being able to find both 30s, but it worked. add weight again next week

SUPERSET
Seated Leg Curl
first 4 sets done with minimal rest between, 4-6 sets are 10 regular reps + 10 partials and used for supersets
67.5x10
82.5x10
97.5x10
112.5x10,10
112.5x10,10
112.5x10,10
+2.5lbs for all sets from last week, move up another 2.5 next week!
Step Back Lunge
25x20
25x18
25x14
+5lbs per side from last week, had to use plates because I couldn't find both 25s

SUPERSET
Lying Leg Curls
First set done 10 reps feet wide, 10 reps feet and knees together, 10 partials
70x10,10,10
70x10
70x10
+10 lbs from last week! Bump Up again next week!
SLDL w/ DBs
50x12
50x12
50x20
+5lbs per side from last week! Add weight again next week!

Hip Adductors
15 full reps, 10 partials, 15 full reps
70x15,10,15
70x15,10,15
70x15,10,15
+10lbs from last week


CARDIO TIME
Elliptical Trainer
15 minutes
201 Calories burned
1.07 miles
I didn't push it too much on this I really just wanted to recover from the leg workout


CON-CRET
Strength: 10/10
Endurance: 9/10
Recovery: 10/10
Total: 29/30
I really pushed the endurance limits today and started to fatigue at the end. To Con-Cret's defense though, this is one of the first times I have been able to feel that fatigued since taking it


WEIGH IN
Previous Weeks Weight: 234.2 lbs
This Weeks Weight: 232.2 lbs
Loss of 2.0 lbs!!

I forgot to take a waist measurement.


NUTRITION
Calories: 2221
Carbs: 37 g (6%)
Fiber: 12 g
Net Carbs: 25 g
Protein: 217 g (38%)
Fat: 142 g (56%)
Water: 96 oz


THE PAYOFF

[Simpy]

Nice workout! Legs are getting done today for me. I'm going to try my squat thing again. Hopefully I don't die.

[HARRYBEAST]

Nice workout! Legs are getting done today for me. I'm going to try my squat thing again. Hopefully I don't die.

me too.

I have been dealing with a sinus infection the past few days and my chest was tight after the hack squat/ DB Squat supers. I hate that feeling