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

[Beast]

Yesterday evening's cardio = walking up and down stairs for 30 minutes.

Today's cardio = 20 mins intervals on elliptical followed by basketball (just shooting around for 30-40 mins).

Needless to say after yesterday's deadlift workout and the above cardio I feel like I got hit by a truck... well at least a small car

[bballbrett5]

how small of a car? i think you would win in a collision versus one of these guys

[muscleandgains]

3-21-11 Program Update

Training Schedule
Mon: Chest/Delts/Tris AM ~ LI Cardio PM
Tues: Back Thickness + Hamstrings AM ~ LI Cardio PM
Wed: HIIT Cardio
Thurs: Chest/Delts/Tris
Fri: Quads + Calves AM ~ LI Cardio PM (Depending on how my legs feel)
Sat: Lats + Biceps AM ~ LI Cardio PM
Sun: HIIT Cardio

Diet
Weight Training Days
Meal #1
1 Cup Oatmeal
10g Organic Raw Honey
1 Cup Organic Skim Milk
1.66 Scoops Scivation Whey
20g Peanut Butter

Meal #2 (Post-Workout)
3 oz. Whole Wheat Pasta
Organic Tomato Sauce (pretty much just tomatoes, garlic, sea salt, and other spices)
2 tsp Olive Oil
2 Scoops Scivation Whey

Meal #3 & #4
6 oz. Chicken/Turkey Breast
30g Nuts
Vegetables as desired

Meal #5
3 Whole Eggs (Organic Free Range)
6 oz. Chicken/Turkey Breast
1 Cup Kale

Cardio Days
Meal #1
1 Cup Oatmeal
10g Organic Raw Honey
1 Cup Organic Skim Milk
1.66 Scoops Scivation Whey
20g Peanut Butter

Meal #2 (Post-Cardio)
2 Scoops Scivation Whey
1 Apple
30g Peanut Butter

Meal #3 & #4
6 oz. Chicken/Turkey Breast
30g Nuts
Vegetables as desired

Meal #5
3 Whole Eggs (Organic Free Range)
3 oz. Chicken/Turkey Breast
1 Cup Kale

Supplements
Novem
Xtend
Essential EFA
Max CLA
Elastamine
Scivation Whey
Primaforce DAA + PGN EstraCort (4 weeks on/4 weeks off)
Primaforce Yohimbine HCL (pre-cardio only right now)

Current Weight (3-19-11) = 207.8 lbs


3-21-11: Chest/Delts/Tris

Warm-Up Cardio + Dynamic Stretches

Reverse Band (Elite Strong Band) Bench Press
Worked up to a max of 435 X 3 then did 315 X 12

Reverse Band (Elite Strong Band) Close Grip Bench
315 X 6, 6, 6

Incline DB Press
110's X 7, 5

DB Side Lateral
40's X 8, 6

Decline Skull Crusher
115 X 6, 6
I am really digging this setup for chest/shoulders/tris. My strength is going up, my joints are feeling good, and besides the occasional feeling beat up I am feeling great. The cravings are starting to kick it (mmm pizza) but having a competition coming up makes it very easy to stick to my diet 100%. I have 30 minutes of cardio on tap for this evening. Time to get shredded!

how would you make this routine in 5 days? also are you doing one power one light rep day?

[Beast]

how small of a car? i think you would win in a collision versus one of these guys

I think I could take the smart car!

how would you make this routine in 5 days? also are you doing one power one light rep day?

I am not doing a power and a light day. All my workouts have both power (i.e. low rep) and light (i.e. higher rep) aspects.

[Beast]

3-24-11: Chest/Delts/Tris

3 sets of Power Clean & Press

Reverse Band Bench Press (Strong Band)
Worked up to 405 X 5

Reverse Band Close Grip Bench (Strong Band)
315 X 6, 6, 6

Incline HS Press super-setted with Decline HS Press
270 X 6/6
180 X 10/10
90 X 15/15

1-Arm Cable Side Lateral
3 sets

Machine Side Lateral
3 sets

Machine Overhead Tricep Extension
3 sets

I had a massive pump going on in my chest/delts/tris. My chest/tris were pretty fried by the time I got to the hammer strength presses. The "strength" type training comprises the majority of time of my workouts and then I add in the higher rep "hypertrophy" type sets afterwards. Note that I feel I get great muscle gains from training is lower reps, so I don't really like the distinction of "strength" work and "hypertrophy" work as I feel they both work towards strength and hypertrophy. No cardio this evening so my workouts are done for the day. My diet has been rather easy to stick to. While I do have cravings here and there (which is normal) for the most part I have felt pretty good. I did feel a bit carb depleted yesterday though. I will keep an eye on this and make sure my performance/recovery doesn't suffer.

[adminJaxon]

Awesome workout Beast!

I'm really starting to like the idea of reverse band. I see a few groups of powerlifters in my gym utilize this technique quite a bit.

that's good that you're cravings are being kept at bay,I hate that feeling of craving something you can't have

[Beast]

Awesome workout Beast!

I'm really starting to like the idea of reverse band. I see a few groups of powerlifters in my gym utilize this technique quite a bit.

that's good that you're cravings are being kept at bay,I hate that feeling of craving something you can't have

I have been reading up a lot of powerlifting techniques lately, hence why I started doing the reverse band press.

I don't mind cravings, though am not fond of the depleted feeling and by that I mean where your body is like "hey give me some food!" LOL.

[Beast]

I figured I would start posting studies I run across that are interesting and applicable to everyone reading this journal.

Jager, R., M. Purpura, et al. (2011). "Analysis of the efficacy, safety, and regulatory status of novel forms of creatine." Amino Acids.

Creatine has become one of the most popular dietary supplements in the sports nutrition market. The form of creatine that has been most extensively studied and commonly used in dietary supplements is creatine monohydrate (CM). Studies have consistently indicated that CM supplementation increases muscle creatine and phosphocreatine concentrations by approximately 15-40%, enhances anaerobic exercise capacity, and increases training volume leading to greater gains in strength, power, and muscle mass. A number of potential therapeutic benefits have also been suggested in various clinical populations. Studies have indicated that CM is not degraded during normal digestion and that nearly 99% of orally ingested CM is either taken up by muscle or excreted in urine. Further, no medically significant side effects have been reported in literature. Nevertheless, supplement manufacturers have continually introduced newer forms of creatine into the marketplace. These newer forms have been purported to have better physical and chemical properties, bioavailability, efficacy, and/or safety profiles than CM. However, there is little to no evidence that any of the newer forms of creatine are more effective and/or safer than CM whether ingested alone and/or in combination with other nutrients. In addition, whereas the safety, efficacy, and regulatory status of CM is clearly defined in almost all global markets; the safety, efficacy, and regulatory status of other forms of creatine present in today's marketplace as a dietary or food supplement is less clear.

Take home = Creatine Monohydrate is still king!

[whatnow5]

I have been reading up a lot of powerlifting techniques lately, hence why I started doing the reverse band press.

Cant go wrong with pling techniques

I love the article! Mono FTW!

[NC_Tarheel]

Cant go wrong with pling techniques

I love the article! Mono FTW!

X 2

Plus a 1000g jug of Creaform is all of $20!!

[Beast]

Cant go wrong with pling techniques

I love the article! Mono FTW!

X 2

Plus a 1000g jug of Creaform is all of $20!!

Affordable and proven-effective, can't beat that!

[Beast]

3-25-11: Legs

Warm-Up Cardio + Dynamic Stretching

Squats
Worked up to 405 X 3.
That is my best squat performance in a long time (probably since 2006). This is a good sign of things to come!!!

Hack Squat
360 X 6
270 X 10
180 X 15

Leg Press
990 X 6
810 X 10
630 X 15

Abductor/Adductor
Couple of sets

HS Calf Machine
540 X 10, 10, 10

GREAT workout today! I hit 405 X 3 on squats, which is something I have not done in a long time. Everything felt good on the squats. My form was solid and one smooth motion (no half good morning half squat). Hip flexors were a little tight so still need to stretch those bad boys out.

Hack squats went well. I am liking the low rep to high rep progression on hacks and leg press right now and will stick with that for a while.

Feelin' good!

[RUBICON19]

Nice! Congrats on the squats!

[adminJaxon]

3-25-11: Legs

Warm-Up Cardio + Dynamic Stretching

Squats
Worked up to 405 X 3.
That is my best squat performance in a long time (probably since 2006). This is a good sign of things to come!!!

Hack Squat
360 X 6
270 X 10
180 X 15

Leg Press
990 X 6
810 X 10
630 X 15

Abductor/Adductor
Couple of sets

HS Calf Machine
540 X 10, 10, 10

GREAT workout today! I hit 405 X 3 on squats, which is something I have not done in a long time. Everything felt good on the squats. My form was solid and one smooth motion (no half good morning half squat). Hip flexors were a little tight so still need to stretch those bad boys out.

Hack squats went well. I am liking the low rep to high rep progression on hacks and leg press right now and will stick with that for a while.

Feelin' good!

awesome on the squats Derek, I bet you were super happy with that! coming back from inuries takes time and you did everything right and now get to rake in the bennefits

[Beast]

Nice! Congrats on the squats!

Thanks Randy!

awesome on the squats Derek, I bet you were super happy with that! coming back from inuries takes time and you did everything right and now get to rake in the bennefits

Thanks Jaxon! It was a slow and long process but things finally feel back to normal and at no point did I feel like my lower back wasn't up to the challenge. Very motivating

[robertfah]

3-25-11: Legs

Warm-Up Cardio + Dynamic Stretching

Squats
Worked up to 405 X 3.
That is my best squat performance in a long time (probably since 2006). This is a good sign of things to come!!!

Hack Squat
360 X 6
270 X 10
180 X 15

Leg Press
990 X 6
810 X 10
630 X 15

Abductor/Adductor
Couple of sets

HS Calf Machine
540 X 10, 10, 10

GREAT workout today! I hit 405 X 3 on squats, which is something I have not done in a long time. Everything felt good on the squats. My form was solid and one smooth motion (no half good morning half squat). Hip flexors were a little tight so still need to stretch those bad boys out.

Hack squats went well. I am liking the low rep to high rep progression on hacks and leg press right now and will stick with that for a while.

Feelin' good!

Congrats on the squats Derek! 990 on leg press though, really? You couldn't have just added 10lbs and made it an even 1k? LOL. That's some crazy-a$$ weight either way!

[Beast]

Congrats on the squats Derek! 990 on leg press though, really? You couldn't have just added 10lbs and made it an even 1k? LOL. That's some crazy-a$$ weight either way!

Thanks Robert! For some reason I only go up by 25 or 45 lb plates on leg press LOL.

[RUBICON19]

Thanks Robert! For some reason I only go up by 25 or 45 lb plates on leg press LOL.

Ha! I do the same thing. Just plates.

[willsong]

No half good morning, half squat. Lol I think that's called the bad morning squat. Are you going to incorporate bands for squats and deads too in the near future seeing that you're doing this for bench?

[RUBICON19]

I figured I would start posting studies I run across that are interesting and applicable to everyone reading this journal.

Jager, R., M. Purpura, et al. (2011). "Analysis of the efficacy, safety, and regulatory status of novel forms of creatine." Amino Acids.

Creatine has become one of the most popular dietary supplements in the sports nutrition market. The form of creatine that has been most extensively studied and commonly used in dietary supplements is creatine monohydrate (CM). Studies have consistently indicated that CM supplementation increases muscle creatine and phosphocreatine concentrations by approximately 15-40%, enhances anaerobic exercise capacity, and increases training volume leading to greater gains in strength, power, and muscle mass. A number of potential therapeutic benefits have also been suggested in various clinical populations. Studies have indicated that CM is not degraded during normal digestion and that nearly 99% of orally ingested CM is either taken up by muscle or excreted in urine. Further, no medically significant side effects have been reported in literature. Nevertheless, supplement manufacturers have continually introduced newer forms of creatine into the marketplace. These newer forms have been purported to have better physical and chemical properties, bioavailability, efficacy, and/or safety profiles than CM. However, there is little to no evidence that any of the newer forms of creatine are more effective and/or safer than CM whether ingested alone and/or in combination with other nutrients. In addition, whereas the safety, efficacy, and regulatory status of CM is clearly defined in almost all global markets; the safety, efficacy, and regulatory status of other forms of creatine present in today's marketplace as a dietary or food supplement is less clear.

Take home = Creatine Monohydrate is still king!

Great. Thanks.. Passing along

[Beast]

No half good morning, half squat. Lol I think that's called the bad morning squat. Are you going to incorporate bands for squats and deads too in the near future seeing that you're doing this for bench?

LOL @ bad morning squat! That is perfect.

I will probably incorporate some bands on squats and deads after this contest prep.

Great. Thanks.. Passing along

I plan on posting more good articles as I run across them. I always read them but never do anything with them so this will give me an avenue to pass along the knowledge.

[RUBICON19]

LOL @ bad morning squat! That is perfect.

I will probably incorporate some bands on squats and deads after this contest prep.



I plan on posting more good articles as I run across them. I always read them but never do anything with them so this will give me an avenue to pass along the knowledge.

Perfect. I post them up on my message board as well, so keep em coming

[Beast]

3-27-11: Back + Biceps

HS Pullover
Nautilus Pulldown
HS Pulldown
1-Arm T-Bar Row
Spider Curl
Incline BB Curl
DB Hammer Preacher Curl
Machine Preacher Curl

Today marks 16 weeks out. I weighed in at 207.5 lbs this morning. Weight is the same but my waist is down another 1/2" and I am definitely leaner.

[bballbrett5]

unreal. pretty clear from your structure and posing that when you compete and are in the 180s/170s whatever it may be, you're still going to look like you are carrying 220lbs of lean body mass.

[Beast]

unreal. pretty clear from your structure and posing that when you compete and are in the 180s/170s whatever it may be, you're still going to look like you are carrying 220lbs of lean body mass.

Thanks! Though I hope to be closer to 190 than 170

[Carlito99]

Wow, looking great Derek. Can't wait to see the final product!

All poses look good, but the front double bi is my favourite - makes you look like a monster

[MuscleMom]

Looking fantastic! Leaner and also looking denser!

only thing I would change is to see a smile

[Beast]

Wow, looking great Derek. Can't wait to see the final product!

All poses look good, but the front double bi is my favourite - makes you look like a monster

Thanks Carlito!

Looking fantastic! Leaner and also looking denser!

only thing I would change is to see a smile

HAHA! The leaner I get the more I will smile

[MuscleMom]

Thanks Carlito!



HAHA! The leaner I get the more I will smile

HAHA! You and me both

[dogg74]

Impressive 16 week out pics Derek...quite massive...Da Beast is an understatement.