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  1. #61
    Registered User Michael Blaise's Avatar
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    Derek when you say you did:

    "Incline DB Press 105's X 6, 6"

    Does this mean you did 2 sets of 6 reps with 105lbs, or
    does this mean you did 105lbs for 6 reps then rested for a few seconds and then did 105lbs for another 6 reps (rest pause)?

  2. #62
    Derek Charlebois Beast's Avatar
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    Originally Posted by Michael Blaise View Post
    Derek when you say you did:

    "Incline DB Press 105's X 6, 6"

    Does this mean you did 2 sets of 6 reps with 105lbs, or
    does this mean you did 105lbs for 6 reps then rested for a few seconds and then did 105lbs for another 6 reps (rest pause)?
    2 sets of 6 reps.
    Derek Charlebois
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  3. #63
    Registered User MyNameIsArt's Avatar
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    Are you still using AGS principles going to complete failure?
    "do or do not. there is no try" -yoda

    MyNameIsArt

  4. #64
    Derek Charlebois Beast's Avatar
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    Originally Posted by MyNameIsArt View Post
    Are you still using AGS principles going to complete failure?
    No I am not using AGS-10 principles right now.
    Derek Charlebois
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  5. #65
    Derek Charlebois Beast's Avatar
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    I starting doing some cardio in the evening yesterday and will do it Mon, Tues, Thurs, and Fri evening. Just a quick 20 mins right now.
    Derek Charlebois
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  6. #66
    Derek Charlebois Beast's Avatar
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    3-15-11: Deadlifts/Hams

    Warm-Up cardio + dynamic stretching

    Deadlift
    135 X 10
    185 X 8
    225 X 6
    275 X 4
    315 X 3
    .
    ramped up in weight by 20 lbs per set
    .
    495 X 1
    Like I did with squats, I went into the set of 495 only planning on going for 1 rep so my form would be perfect. The 495 went up very smoothly.

    DB SLD
    75's X 10
    80's X 10
    85's X 10
    My body was already torched before I started the DB SLDs and I can already tell me lower back will be mighty sore tomorrow!

    Standing Single Leg Curl
    25 X 15

    Smith Shrug
    315 X 12 (Wide Grip), 12 (Medium Grip), 12 (Close Grip)

    I had planned to do some back thickness work but I felt I had beat up my body enough.
    Derek Charlebois
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  7. #67
    Registered User robertfah's Avatar
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    Big numbers there Beast....especially dem Deads...
    RDF

    The pain that greets me, is the stick that beats me...

    My Journey:
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  8. #68
    Squat Booty! MuscleMom's Avatar
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    You are getting it done!!!

    Have fun with the xtra cardio
    Samples? email samples@ergogenix.com

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    ErgoShred 180 Count
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  9. #69
    Derek Charlebois Beast's Avatar
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    Originally Posted by robertfah View Post
    Big numbers there Beast....especially dem Deads...
    Thanks Robert!

    Originally Posted by MuscleMom View Post
    You are getting it done!!!

    Have fun with the xtra cardio
    Evening cardio done Mon and Tues. Just some HIIT cardio today. I can't say I am a fan of doing cardio but it is a necessary evil to get shredded
    Derek Charlebois
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  10. #70
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Derek I rememeber when you hurt your back a while ago you laid off of DL's for a long time. Did you find your strength returned pretty quickly once your back was better? I am dealing with something similiar right now. My back is better now and before the layoff I was around a 500lb 1RM.
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  11. #71
    FATHLETIC NC_Tarheel's Avatar
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    Originally Posted by Beast View Post
    3-15-11: Deadlifts/Hams

    Warm-Up cardio + dynamic stretching

    Deadlift
    135 X 10
    185 X 8
    225 X 6
    275 X 4
    315 X 3
    .
    ramped up in weight by 20 lbs per set
    .
    495 X 1
    You KNOW you wanted to put a 2 1/2 on there!!!!

    Nice deads. Are you using straps, DOH or Mixed grip??
    Team Ogre

    **My training log**
    http://forum.bodybuilding.com/showthread.php?t=137142893&page=10

    **Intensity Nutrition Log**
    http://forum.bodybuilding.com/showthread.php?t=160963681

  12. #72
    Derek Charlebois Beast's Avatar
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    Originally Posted by fltallpaul View Post
    Derek I rememeber when you hurt your back a while ago you laid off of DL's for a long time. Did you find your strength returned pretty quickly once your back was better? I am dealing with something similiar right now. My back is better now and before the layoff I was around a 500lb 1RM.
    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.
    Derek Charlebois
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  13. #73
    Registered User annemarie_DJ's Avatar
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    Originally Posted by Beast View Post
    Evening cardio done Mon and Tues. Just some HIIT cardio today. I can't say I am a fan of doing cardio but it is a necessary evil to get shredded
    Uhm yeah... welcome to my world ! Hope you enjoyed your HIITs "madness" concoction. I did it this morning and it added up to 65 mins, rather than 60. A ton of fun. And then my bicep veins came up to say hello Let's get shredded.
    ...
    anne-marie

    Scivation contest prep forum:

    Spring 2011 contest prep: http://forum.bodybuilding.com/showthread.php?p=604035473#post604035473
    Spring 2010 contest prep: http://forum.bodybuilding.com/showthread.php?p=433766611#post433766611
    Spring 2009 contest prep: http://forum.bodybuilding.com/showthread.php?p=604035473

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  14. #74
    Squat Booty! MuscleMom's Avatar
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    Originally Posted by annemarie_DJ View Post
    Uhm yeah... welcome to my world ! Hope you enjoyed your HIITs "madness" concoction. I did it this morning and it added up to 65 mins, rather than 60. A ton of fun. And then my bicep veins came up to say hello Let's get shredded.


    Oh boy... HIIT madness concoction...what am I in for

    Whatever it takes
    Samples? email samples@ergogenix.com

    ErgoGenix B1G1 Specials
    ErgoShred 180 Count
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    ErgoPump 40 servings
    http://www.bodybuilding.com/store/er.../ergopump.html

    L-Carnitine
    http://www.bodybuilding.com/store/er...carnitine.html

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  15. #75
    Derek Charlebois Beast's Avatar
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    Originally Posted by NC_Tarheel View Post
    You KNOW you wanted to put a 2 1/2 on there!!!!

    Nice deads. Are you using straps, DOH or Mixed grip??
    Double overhand. I use straps once I get into the 400's but go strapless up until then.

    Originally Posted by annemarie_DJ View Post
    Uhm yeah... welcome to my world ! Hope you enjoyed your HIITs "madness" concoction. I did it this morning and it added up to 65 mins, rather than 60. A ton of fun. And then my bicep veins came up to say hello Let's get shredded.
    The HIIT setup was pretty hard, especially after deadlifts yesterday. I can see this protocol being very effective.

    Originally Posted by MuscleMom View Post


    Oh boy... HIIT madness concoction...what am I in for

    Whatever it takes
    Oh lookie my next torture victum
    Derek Charlebois
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  16. #76
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by Beast View Post
    Evening cardio done Mon and Tues. Just some HIIT cardio today. I can't say I am a fan of doing cardio but it is a necessary evil to get shredded
    It's like the ultimate love/hate relationship in competitive bodybuilding

    Sporto
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  17. #77
    Derek Charlebois Beast's Avatar
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    Originally Posted by Sporto1633 View Post
    It's like the ultimate love/hate relationship in competitive bodybuilding

    Sporto
    You ain't lying!
    Derek Charlebois
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  18. #78
    Derek Charlebois Beast's Avatar
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    3-17-11: Chest/Delts/Tris

    Warm-up cardio + dynamic stretching

    Push Press
    6 sets of 3 ramping up the weight

    Reverse Band Bench Press
    Worked up to a max of 405 lbs for 5 reps (video below)


    I could of left the gym at this point and had a truly effective workout. I am really digging the reverse band bench press.

    Reverse Band Close Grip Bench Press
    315 X 6, 6, 6

    Couple sets of:
    Free Motion Flies
    1-Arm Cable Side Lateral
    1-Arm Reverse Pressdown

    Post-Workout pic when I got home:
    Last edited by Beast; 03-17-2011 at 11:11 AM.
    Derek Charlebois
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  19. #79
    WNBF Pro Lando33's Avatar
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    Originally Posted by beast View Post
    post-workout pic when i got home:
    reeeeediculos!
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  20. #80
    Registered User adminJaxon's Avatar
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    Derek that bench is just insain man! I may give that a try too!...well minus a few plates I mean
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  21. #81
    Registered User vitaminboys's Avatar
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    Are the bands meant to make the bottom part of the movement easier?

    I haven't been able to bench for years and am wondering if this could help with my shoulder issues.

  22. #82
    Derek Charlebois Beast's Avatar
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    Originally Posted by Lando33 View Post
    reeeeediculos!
    Thanks Big Rob!

    Originally Posted by adminJaxon View Post
    Derek that bench is just insain man! I may give that a try too!...well minus a few plates I mean
    Originally Posted by vitaminboys View Post
    Are the bands meant to make the bottom part of the movement easier?

    I haven't been able to bench for years and am wondering if this could help with my shoulder issues.
    Doing reverse band bench press increases the loading at the top of the movement where your arms are extended and you are naturally your strongest. So at the top of the movement you are supporting all (or close to all) the weight on the bar but at the bottom of the movement the bands and supporting some of the weight.

    One of the reasons why I wanted to try these is because my right shoulder has been bothering me, specifically at the bottom position of bench presses. So decreasing the loading at the bottom of the bench would put less stress on my shoulders and allow me to overload my chest. I feel this form of benching almost entirely in my chest. So I can continue to overload my chest while not over-stressing my shoulder. Note my shoulder was not bad, just bothering me a bit.
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  23. #83
    Registered User EFLD's Avatar
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    Originally Posted by Beast View Post
    3-17-11: Chest/Delts/Tris

    Warm-up cardio + dynamic stretching

    Push Press
    6 sets of 3 ramping up the weight

    Reverse Band Bench Press
    Worked up to a max of 405 lbs for 5 reps (video below)


    I could of left the gym at this point and had a truly effective workout. I am really digging the reverse band bench press.

    Reverse Band Close Grip Bench Press
    315 X 6, 6, 6

    Couple sets of:
    Free Motion Flies
    1-Arm Cable Side Lateral
    1-Arm Reverse Pressdown

    Post-Workout pic when I got home:


    What are you currently weighing?

  24. #84
    Derek Charlebois Beast's Avatar
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    Originally Posted by EFLD View Post
    What are you currently weighing?
    Somewhere between 207-208. I will do my official weekly weigh-in tomorrow morning.
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  25. #85
    Registered User CM82682's Avatar
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    D, those the strong bands from EliteFTS? I've been thinking about getting some bands but not 100% sure which ones to get.

  26. #86
    Derek Charlebois Beast's Avatar
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    Originally Posted by CM82682 View Post
    D, those the strong bands from EliteFTS? I've been thinking about getting some bands but not 100% sure which ones to get.
    Yes they are. I have the strong, average, light, and monster minis. If you are just doing to start with one pair I would opt for the "average" bands since they are in the middle and will let you get an idea of how they feel.
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  27. #87
    Derek Charlebois Beast's Avatar
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    3-18-11: Quads + Calves

    Warm-Up Cardio + Dynamic Stretching

    Squats
    225 X 5
    245 X 5
    265 X 5
    285 X 5
    305 X 5
    325 X 5
    345 X 5
    My quads were feeling a bit fatigued today from the extra cardio I have been doing lately, but I still felt strong.

    Adductor
    145 X 10

    Abductor
    145 X 10

    Hack Squat
    380 X 10, 8, 6

    Single Leg Press
    180 X 15, 12

    V-Squat Calf Raise
    360 X 10, 10

    Seated Calf Raise
    180 X 6
    90 X 15

    Gotta love the pain of a leg workout! This is the first time I have done single leg leg press in a long time, but I figured including some single leg work is probably a good idea since every thing else I do is both legs together. I may or may not do some cardio this evening, I haven't decided yet
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  28. #88
    BCAA junkie Spottydog's Avatar
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    Hey Derek. If it weren't for you I would never have gotten to where I am now.
    Therefore your thread is deserving of my sub
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  29. #89
    Registered User whatnow5's Avatar
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    Nice reverse band benching D! RB benching has increased my lockout a ton! It also does save shoulder a lot. Love it!
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  30. #90
    Holy is the Lord bucsfan's Avatar
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    In!
    Just live your life with God inside. You wont regret one moment of it. Give all that you have for God.

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