The Beast's Redemption Continues! 2011 Contest Prep #2!

[bballbrett5]

that waist is gettin tiny!

[soujerz]

Beast! you are a true guru. I've been doing the stretches in your Youtube video, http://www.youtube.com/watch?v=BOB4IvF3SiA and i can feel my shoulders getting looser and better range of motion, i was wondering how often can i perform these stretches?
I've been doing the stretches at night before bed every other day, and before i leave to the gym on chest/shoulders day. Is this overkill? Is it better pre or post workout on my chest/shoulders day? Also thanks for your new newsletter it is awesome, love all the info and i have thought for a while once you are in descent shape like 10-15% bodyfat that it would be better to eat before cardio to fire up your metabolism and preserve muscle. While for someone who is overweight or not interested in building muscle, empty stomach cardio probably works better. In a video on MD i saw Evan Centopani saying he always eats before he does his cardio even when dialing in for a show.

One last thing i am 6'4'' tall 230 about 12% B.F. i would say and because of this i dose my BCAA's 10Grams in my preworkout mix and then 10 grams of BCAA's during my workout, is this fine considering my bodyweight and size? or is too many BCAA's not a good thing?

Sorry about all the questions i feel like i should send you a check with all the free info you give out on these forums. thanks for your time.

[thom2355]

that waist is gettin tiny!

That is exactly what I thought....as well as the lower lats taking shape.

[Beast]

Nice update shot, I think its time I do the same. Loving the food pictures!

Gotta love pics of food, it is almost like eating the food.

I did part 1 and 3 on the elliptical.. Hate to speak ill of others, but stinky lady was on the bike and I was nauseous before I even started...so I had to move
It actually was tough, but VERY motivating!!!

LOL yeah that has happened to me before too.

that waist is gettin tiny!

That is exactly what I thought....as well as the lower lats taking shape.

Thanks! I didn't even take a look at my waist, but you guys are right it has decreased!

Beast! you are a true guru. I've been doing the stretches in your Youtube video, http://www.youtube.com/watch?v=BOB4IvF3SiA and i can feel my shoulders getting looser and better range of motion, i was wondering how often can i perform these stretches?
I've been doing the stretches at night before bed every other day, and before i leave to the gym on chest/shoulders day. Is this overkill? Is it better pre or post workout on my chest/shoulders day? Also thanks for your new newsletter it is awesome, love all the info and i have thought for a while once you are in descent shape like 10-15% bodyfat that it would be better to eat before cardio to fire up your metabolism and preserve muscle. While for someone who is overweight or not interested in building muscle, empty stomach cardio probably works better. In a video on MD i saw Evan Centopani saying he always eats before he does his cardio even when dialing in for a show.

One last thing i am 6'4'' tall 230 about 12% B.F. i would say and because of this i dose my BCAA's 10Grams in my preworkout mix and then 10 grams of BCAA's during my workout, is this fine considering my bodyweight and size? or is too many BCAA's not a good thing?

Sorry about all the questions i feel like i should send you a check with all the free info you give out on these forums. thanks for your time.

Thanks for the feedback!

Regarding the stretches definitely do them PRE-chest and shoulder workouts. You could do them every other day in addition to before your chest workout.

At your size 20g of BCAA is fine. Studies have shown to negative effects when 40g of BCAA were taken at one time so you are perfectly fine taking 20g around your workout.

[Michael Blaise]

4-19-11: HIIT Cardio

5 minute warm-up then 10 intervals (15 seconds all out/45 seconds moderate pace).
20 minutes Stepmill.
Short the basketball around for a little.

Pretty exciting huh

Did you do your HIIT on the Stepmill?

[Ron Parmeter]

Rear Double Biceps look great D!! Keep killing this prep.

[whatnow5]

F it, CHALK ONLY!!!

YEAH!!

I think it should be a race to a 3x bw deadlift with chalk and a singlet only!

[Beast]

Did you do your HIIT on the Stepmill?

No, but I have before.

Rear Double Biceps look great D!! Keep killing this prep.

Thanks Ron!!!!

YEAH!!

I think it should be a race to a 3x bw deadlift with chalk and a singlet only!

I dig it!

[adminJaxon]

outstanding pic Derek! I can't get over how thick your back is! and you're already very lean can't wait to see the final product, it won't be long now, July will creep up soon!

[Michael Blaise]

No, but I have before.

Just curious what you usually do your HIIT on?

I have been doing mine on the Airdyne Evo Comp and its is killer.

[Beast]

Just curious what you usually do your HIIT on?

I have been doing mine on the Airdyne Evo Comp and its is killer.

I usually do sprints on the bike then 20 mins on the stepmill. Once the weather gets a little nicer I plan to start doing some sprints outside.

[Beast]

4-20-11: Deadlift Day

Warm-Up Cardio + Dynamic Stretches

Deadlifts
405 X 3
455 X 3
500 X 3
550 X 1

I worked out with a friend who is a powerlifter and he pulled 585 X 4! Pretty intense set. I will be happy with 585 X 1

Machine Back Extensions
Smith Shrug
HS Shrugs
Rear DB Lateral
Free Motion Rows

Basically just did some random stuff. I think the deadlift workout from this morning just catch up with me because I am feeling mighty tired LOL. I am going to go do some cardio in a few hours. My schedule is a little switched up this week so just HIIT tomorrow, then back+bis on Friday, Legs on Sat, and HIIT on Sunday.

[dmpenwell]

It has been a gradual strength increase for me since being able to squat and deadlift again. I am still well below where I used to be. My deadlift strength increased more quickly than my squat strength. I don't know if that is due to my specific injury but that is just what I have noticed.

hey maybe the squat would go up a little faster if you didnt do the squats and dead lifts in the same weeks? maybe do leg press and exclude the squats during the dead lift weeks? that always worked for me i dont know if thats something you do or ever thought about

[Beast]

hey maybe the squat would go up a little faster if you didnt do the squats and dead lifts in the same weeks? maybe do leg press and exclude the squats during the dead lift weeks? that always worked for me i dont know if thats something you do or ever thought about

That is what I did for a while actually. I noticed my best strength gains as of late when I was doing squats and deads in the same workout, twice a week. I think that helped me get my strength back up due to the increased frequency and lead to some good neurological adaptations. I may actually try this again in the offseaon. You are right though, deadlifting on Tuesday could be hindering my squatting on Saturday. All the cardio I am doing right now probably isn't helping either LOL. Thanks for looking out for me!

[Spottydog]

I usually do sprints on the bike then 20 mins on the stepmill. Once the weather gets a little nicer I plan to start doing some sprints outside.

Steppmill: what level, setting?

Do you plan to do any pre-exhaustion sets or higher reps (e.g. 15-30 reps) or pyramiding/supersetting as you get closer? I have tried these recently and they are brutal!

Another question, what do you think about sweet potato flour as a post workout carb?

[USMARINE8152]

hey quick question. whats your take on DC training? Due to my schedule I workout on the same split as you ( push/pull/legs ) I prefer that since I dont have to worry about bodyparts or workouts over laping if I have to miss a day. just curious if you think dc training is worth a shot.

[Beast]

Steppmill: what level, setting?

Do you plan to do any pre-exhaustion sets or higher reps (e.g. 15-30 reps) or pyramiding/supersetting as you get closer? I have tried these recently and they are brutal!

Another question, what do you think about sweet potato flour as a post workout carb?

Level 10 right now.

I probably won't do any pre-exhaust.

Sweet potato flour? I have never seen it, but if it is just dehydrated, ground up sweet potato it should be fine.

hey quick question. whats your take on DC training? Due to my schedule I workout on the same split as you ( push/pull/legs ) I prefer that since I dont have to worry about bodyparts or workouts over laping if I have to miss a day. just curious if you think dc training is worth a shot.

I am a fan of DC training and also did a push/pull/legs DC split before. I like DC training because it emphasizes increasing your strength, which IMO is a primary key to growth.

[NC_Tarheel]

YEAH!!

I think it should be a race to a 3x bw deadlift with chalk and a singlet only!

Says the 194 lb powerlifter

Postworkout meal yesterday was 6 oz 96/4 hamberger on two toasted slices of wheat bread and 5 oz fried potatoes. I can't believe I have been depriving myself of this!! Thanks for the inspiration D!!!

[Beast]

Says the 194 lb powerlifter

Postworkout meal yesterday was 6 oz 96/4 hamberger on two toasted slices of wheat bread and 5 oz fried potatoes. I can't believe I have been depriving myself of this!! Thanks for the inspiration D!!!

That's what I'm talking about! PWO meal of kings!

[Beast]

4-21-11

40 mins of "Beast Burn" cardio. This is something new that I am experimenting with. I am not going to say what it is as of yet as I am still experimenting with it (Oh noez another secret "Beast" protocol )

[PETEACH]

Just wondering if you have ever tried this before? Instead of HIIT have you ever tried what I call PIT(pulse interval training). Instead of time ie. 15 sec high intensity 45 low intensity. I interval heart rate.. ie after warm up I interval high intensity until I get to say 170-175 bpm then low intensity until my heart rate drops to say 155-160 bpm....I do this for 15-20 min...It really kicks my butt more that just timed HIIT.

[Beast]

Just wondering if you have ever tried this before? Instead of HIIT have you ever tried what I call PIT(pulse interval training). Instead of time ie. 15 sec high intensity 45 low intensity. I interval heart rate.. ie after warm up I interval high intensity until I get to say 170-175 bpm then low intensity until my heart rate drops to say 155-160 bpm....I do this for 15-20 min...It really kicks my butt more that just timed HIIT.

Sounds interesting and similar what my heart rate does when I do the "interval" setting on the Elliptical, which equates to 1 minute intervals of high and low-intensity. I did this last night for my cardio.

[Beast]

Meal time!


Onions, Mushrooms, Green Peppers, Kale (Cooked), 3 oz. Turkey Breast (Cooked), 3 Free Range Eggs.

Cooked the Onions, Mushrooms, and Green Peppers together. Once they start to brown add in the turkey. Once turkey warms up add in the kale. Cook that for a minute and then add in your eggs.

End Result =


This was DELICIOUS! I topped it with some sea salt and Heinz Low-Carb Ketchup... Home run dish!

[UNCnate]

Looks awesome!

[bballbrett5]

can you open up a gym/restaurant where the only thing allowed in the gym are "beast" protocols and the restaurant only serves up those organic foods you're eatin now?

[Beast]

Looks awesome!

I highly recommend it.

can you open up a gym/restaurant where the only thing allowed in the gym are "beast" protocols and the restaurant only serves up those organic foods you're eatin now?

That is not a bad idea at all! I think I just figured out a name for it too!

[whatnow5]

Says the 194 lb powerlifter

194?? Hahaha!

[Beast]

194?? Hahaha!

I will hit 194 in about 8-10 weeks!

[Beast]

Breakfast of Champions

-1 Cup Oatmeal
-10g Extra Virgin Organic Coconut Oil
-1 Cup Skim Milk + 2 Scoops Chocolate Whey



GET IN MY BELLY!

[adminJaxon]

Breakfast of Champions
-1 Cup Oatmeal
-10g Extra Virgin Organic Coconut Oil
-1 Cup Skim Milk + 2 Scoops Chocolate Whey


GET IN MY BELLY!

mmmm I love coconut oil! never thought of using it like that sounds gooood!