My Road to BEASTNESS (w/ vids)

**ashylarryku** · 03-25-2011, 03:53 PM

My Road to Beastness!

History:
I started lifting my sophomore year of college (I'm currently in my junior year at KU (ROCKCHALK!! get used to red and blue in here haha), majoring in civil engineering). I weighed in a little under 140 soaking wet at 6'1" the end of my freshman year of college. I was manorexic, if you will. I just got sick of obsessing over MySpace hawt abzz. I lift to protect myself basically. Six pack abs won't do much to protect you against the drunk guy at the bar who wants to start a fight for no reason (a fight with you, or worse, your family/friends). This is why I lift.

Link to my old journal:
http://forum.bodybuilding.com/showth...910921&page=96

Before/After

Lifts Before // After

Deadlift: 225 X 10 // 405 X 8, 500 X 1
Bench: 160 X 2 // 285 X 1
Squat: maybe 135 to depth // 325 X 1

My squat is terrible, I'm working on it. Looking at my before and after numbers, though, I feel I'm making decent progress. BUT, I'm nowhere near where I want to be (I'll never be satisfied).

Training
I'm currently doing 5/3/1 Reloaded:

http://www.t-nation.com/free_online_...t/531_reloaded

Please, don't come in and say "This isn't 5/3/1" or "You're not doing it as Wendler says". I know this. I always stick with the 5/3/1 principals for my compound lifts and the PR sets for the day, but I auto-regulate my training each day depending on how I feel and what I think I can handle. I always do as much work as I can without feeling like death. Some days I feel great, other days I feel weak. I strongly follow in the footsteps of Christian Thibaudeau. Ever since applying his training principals, I have been making much better progress.

Additional Rant
Well I created this in hopes of getting some strong guys on the forum to drop in and help out. I don't really need help with motivation, just some experienced guys to help guide me in the right direction and help with form because I obviously need it lol.

I had a back and biceps workout today, and hit a set of weighted chins with a 90 lb DB for 3 reps, but not much to post other than that. I'll be starting my 2nd cycle of 5/3/1 Reloaded on Sunday, which is an overhead pressing day. Let's get it started!

**InfiniteExcel** · 03-25-2011, 04:12 PM

1st

Of course I'm in on your log, you sexy man.

Ready for you to tear **** up even more!

**BigBoss2** · 03-25-2011, 04:33 PM

in you old man

you should put up the pics from the transformation contest too in the OP

**baco_bacon** · 03-25-2011, 07:12 PM

I'm in

**InfiniteExcel** · 03-26-2011, 10:11 AM

Bump to get this man right here noticed.

What has your incredible work ethic allowed you to total as of late? You must be over a grand?

**ashylarryku** · 03-26-2011, 10:17 AM

Originally Posted by InfiniteExcel

1st

Of course I'm in on your log, you sexy man.

Ready for you to tear **** up even more!

Haha, I appreciate it A Dawg! I knew I could count on you

Originally Posted by BigBoss2

in you old man

you should put up the pics from the transformation contest too in the OP

Hey, I'm not old! Just not extremely young lol

I'll post them up when it is all over. April 11th, 2 weeks from Monday. I won't lie, I've been half-a** dieting because I feel like I'm wasting my time dropping weight

. Still leaned up a lot though

Originally Posted by baco_bacon

I'm in

Thanks, Mark!

Originally Posted by InfiniteExcel

Bump to get this man right here noticed.

What has your incredible work ethic allowed you to total as of late? You must be over a grand?

Haha, thanks bud.

I totaled 1050 in a competition last November I think, while you were away from the forums. If you take my best lifts to date and add them up, I'd have:

Bench 285
Squat 325
Deadlift 500
Total = 1,110

Ain't bad. Once I get my squat up to par and hit that 3 plate bench it will be more respectable.

Off day today, will do some bodyweight exercises for fun and hit the overhead press heavy tomorrow!

**ashylarryku** · 03-27-2011, 08:07 AM

Just downed my White Flood, and I'm ready to set some friggin' PRs.

If you look at training as a chore, and not something you GET to do, then maybe this isn't for you.

**baco_bacon** · 03-27-2011, 09:28 AM

Originally Posted by ashylarryku

Just downed my White Flood, and I'm ready to set some friggin' PRs.

If you look at training as a chore, and not something you GET to do, then maybe this isn't for you.

Amen!!

Awesome total so far btw! I'm only 100lbs off 1000 total, can't wait 'til I hit it

Kill it !!

**JohnB46** · 03-27-2011, 11:31 AM

up in this b/tch

**ashylarryku** · 03-27-2011, 11:32 AM

5/3/1 Reloaded
OH Press (3 Day)

OH Press
Bar X 5
65 X 3
95 X 3
105 X 3

(work sets)
115 X 3
130 X 3
150 X 5 PR
155 X 1 X 2
I never have much energy after that top-set lol

Incline BB
135 X 3
155 X 3
165 X 3
175 X 3
185 X 3
195 X 3
205 X 3
215 X 3
205 X 3 X 2
215 X 2
225 X 1

CGBP
185 X 5
195 X 5
205 X 3
215 X 3
225 X 3
235 X 2PR
205 X 3
215 X 3 X 2

Circuit
CGBP: 185 X 8, 8
Cable Extensions: 100 X 12, 12 I think
Seated Lateral Raises: 20 lb DBs for max reps, same
Standing Laterals: 20 lb DBs for max reps, same
Dips: BW X 15, BW +25 X max reps, + top half reps

Front Raises Raises
1 set

Training

NOTES: Great session. Vids up later

Originally Posted by baco_bacon

Amen!!

Awesome total so far btw! I'm only 100lbs off 1000 total, can't wait 'til I hit it

Kill it !!

You'll hit it before you know man. Thanks, Mark!

**alexfongfong** · 03-27-2011, 11:50 AM

Nice! Subbed

**ashylarryku** · 03-27-2011, 06:29 PM

This was copied from another thread I made:

8 Weeks

I've been doing a 12 week "Body Transformation" contest at my local supplement store. I regretted doing it the first week in lol, because I hate the thought of losing muscle. But now, I guess I'm kind of glad I did it. This is a nice way of damage control for me. The weight loss hasn't been anything too rapid. Also, this was a BIG REALITY CHECK. I thought all of that rapid weight gain was doing me good (yeah, it did at first when I first began lifting, I recommend everyone does the same if you're just starting out) but for a while I was gaining too fast and not getting strong enough for it. Everyone thinks "Yeah I'm bulking and not that lean, but I could just drop 15 or 20 pounds and be PEELED SHREDDED" I'll tell you that's bullsheiit. People strongly underestimate how much fat they actually are carrying, I know because I thought the same way.

On a side note, I hate how I'm getting a decent six pack back but my face is still chub shubs haha. FFB FTW

OH, and to anyone interested, all I've been doing a "Pulse Fast" 2 days a week, while eating 3,000 cals a day the other 5 days:

http://www.t-nation.com/free_online_...g10_pulse_fast

Simple and effective. 2 weeks now left of the contest. Winner gets $500 in-store shopping! That's a lot of protein and multi-vitamins

lol

And another pick I took just now. I use the same shirt for simplicity of seeing progress easier lol, I never actually wear this shirt (or any cut-offs lol)

Same size, and much leaner than 2nd pic in the first post.

Originally Posted by alexfongfong

Nice! Subbed

Thanks, bud! I appreciate it

**ashylarryku** · 03-28-2011, 03:59 PM

5/3/1 Reloaded
Squat (3 Day)

Squat
Bar X some
95 X 5
115 X 3
135 X 3
165 X 3
185 X 3

(work sets)
215 X 3
250 X 3
280 X 5
285 X 1
225 X 3 X 3
245 X 3
255 X 4
265 X 3

RDLs
135 X 10
185 X 10
225 X 8 (paused at bottom)
275 X 5 (paused at bottom)
295 X 4 (paused at bottom)
315 X 5 (no pause)
295 X 5 X 2 (no pause)

Lying Leg Curls
4 sets

Pull-Throughs
4 sets

Training

NOTES: It doesn't look like much but I was drained after RDLs. I realize my hamstrings are holding me back in my squat, I just have a terribly hard time using them. Next time I'm going to do a little pre-fatigue set, just a little pump, so I can feel them better during the movement.

Also, didn't really get much sleep last night. Went to bed at 11, but was constantly woken up by my wasted roommates. KU lost yesterday, and saying they "drowned their sorrows" would be an understatement lol.

**InfiniteExcel** · 03-29-2011, 05:06 PM

Watched vid: THERE'S the trademark effort <3

You're the same size, I'd even say bigger, while having a quite lower bf%. THAT is how it's done.

All in all, 10/10 updates for the RedChuckMan

**Mickles** · 03-29-2011, 08:49 PM

Sweet new journal adam, everything is looking great You do look way leaner and just as big in those sleveless pics. Just wondering but why do you have the sleeveless shirt if you never wear em out haha, especially if it's warm out or in the gym

Your pressing makes me jealous lol, 2 plate incline and cgbp

As for squatting, you should hop on the low bar train, KB is doing it

**baco_bacon** · 03-29-2011, 08:56 PM

Nice leg workout! Those RDL's are STRRONNNGG. Makes me kind of want to try going heavy on 'em again.

Squats looks gawgeous, but it looks like you're locking out your knees after every rep. That = nono (from my understanding), but I could be wrong. It just seems like that's putting too much pressure on the knees. IDK for sure though :/

Originally Posted by Mickles

As for squatting, you should hop on the low bar train, KB is doing it

Baco as well!

**ashylarryku** · 03-30-2011, 03:58 PM

5/3/1 Reloaded
Bench (3 Day)

Bench
Bar X some
95 X 3
115 X 3
135 X 3
155 X 3

(work sets)
185 X 3
205 X 3
235 X 6 PR +5 lbs and +1 rep . . . . NOICE!
235 X 1
245 X 1
255 X 1
265 X 1 (paused) PR for paused bench
255 X 1
225 X 3

Decline BB
185 X 3
205 X 3
215 X 3
225 X 3
235 X 3
245 X 3
255 X 3 PR
245 X 3

Flat DB
70s X 5
75s X 5
85s X 5
90s X 5
95s X 4
75s X 10

Face Pulls
5 sets

DB Shrugs
100s X 12
110s X 12
135s X 12
135s X 12

Standing Strong Band Crunches
(check out "So You Think You Can Squat pt 5 on EliteFTS to see these)
12
12
15
15

Training

NOTES: Amazing session was SICK!

Originally Posted by InfiniteExcel

Watched vid: THERE'S the trademark effort <3

You're the same size, I'd even say bigger, while having a quite lower bf%. THAT is how it's done.

All in all, 10/10 updates for the RedChuckMan

Thanks A Dizzle! Squat isn't getting much better, but bench and deads are going up and I'm getting leaner, so I'll take it!

Originally Posted by Mickles

Sweet new journal adam, everything is looking great You do look way leaner and just as big in those sleveless pics. Just wondering but why do you have the sleeveless shirt if you never wear em out haha, especially if it's warm out or in the gym

Your pressing makes me jealous lol, 2 plate incline and cgbp

As for squatting, you should hop on the low bar train, KB is doing it

I got that shirt a while back for our high school's event called "Rumble In the Jungle" so I cut it up and wore paint and stuff lol.

Thanks, Mike! I'm trying to decide what style of squatting is right for me. Nothing feels completely comfortable yet, but I'll get it

Originally Posted by baco_bacon

Nice leg workout! Those RDL's are STRRONNNGG. Makes me kind of want to try going heavy on 'em again.

Squats looks gawgeous, but it looks like you're locking out your knees after every rep. That = nono (from my understanding), but I could be wrong. It just seems like that's putting too much pressure on the knees. IDK for sure though :/

Baco as well!

Not really sure, my knees feel fine all the time though. I might have to be conscious of that next time though. Thanks, Mark!

**JohnB46** · 03-31-2011, 09:58 AM

That bench... I want it

**Beachman** · 03-31-2011, 10:52 AM

Great work!

**InfiniteExcel** · 03-31-2011, 01:32 PM

Originally Posted by ashylarryku

Thanks A Dizzle! Squat isn't getting much better, but bench and deads are going up and I'm getting leaner, so I'll take it!

Haha, great deal any day man.

Keep pushing and pushing and it'll be forced to rise. Patience = hyooge #'s. Learning that slowly but surely rofl.

**ashylarryku** · 04-01-2011, 06:24 PM

Back/Biceps

Chins
BW X 5
+20 X 5
+35 X 4
+50 X 3
+70 X 3
+90 X 3 PR
+70 X 5 or 6

V-Bar Pulldown
135 X 8
165 X 8
180 X 8
202.5 X 6 Dropset: 135 X 7

Straight-Arm Pulldown
60 X 12
80 X 10
100 x 8
110 X 7 Dropset: 80 X 8 I think

HS High Pulls
1 pps +25s X 8
2 pps X 12
2 pps +25s X 8
3 pps X 8 PR
2 pps X 12

Preacher Curls
5 sets

Curls of Some Sorts
4 or 5 sets

Pullups
BW X 21 over a few sets

Training
(I only uploaded this because of the guy doing something I've never seen on the cables lol)

NOTES: Great session. FINALLY hit 3 reps with 2 plates, nice. Gotta go back to campus now to finish a friggin' lab for C++ that's due at midnight. Was supposed to deadlift yesterday but I had an exam and a lab report due so I was busy with that until 5 and then had to drive to KC to meet family for dinner so I didn't have time. I'll be going in tomorrow though, which is usually my day off, so it's golden

Originally Posted by JohnB46

That bench... I want it

Than get it

serious

Originally Posted by Beachman

Great work!

Thanks, bud!

Originally Posted by InfiniteExcel

Haha, great deal any day man.

Keep pushing and pushing and it'll be forced to rise. Patience = hyooge #'s. Learning that slowly but surely rofl.

Hell yeah, you know what I'm talkin' about!

**baco_bacon** · 04-02-2011, 08:04 AM

Haha, guy's preparing his technique to knee someone in the balls.

What are you going for on deadlifts?

And two plates for reps = zomg. NICE.

**JohnB46** · 04-02-2011, 10:12 AM

what do you find works best for your bench? reps/sets?

and lookin good man how much weight have you lost total, around 20lbs?

**Mickles** · 04-02-2011, 10:23 AM

strong chins man, im liking this workout

**ashylarryku** · 04-02-2011, 01:44 PM

5/3/1 Reloaded
Deadlift (3 Day)

Deadlift
135 X 5, 185 X 5, 225 X 3, 275 X 3

(work sets)
320 X 3
370 X 3
415 X 7 PR

Reverse Band Deads
315 X 3
365 X 3
405 X 3
425 X 3
445 X 3
455 X 3
475 X 3
495 X 3 PR

BSS (per leg)
45s X 8
60s X 8

Step-Ups (per leg)
45s X 12
60s X 8

Reverse Hypers
BW X 15
+10 lbs X 12
+20 lbs X 10 X 3

Farmer's Walks
110 each hand X 60 feet
160 each hand X 60 feet X 3 times

Training

NOTES: Was pretty tired today, killed that set on deadlift out of nowhere. First 2-3 reps felt heavy, and then something just kicked in.

Originally Posted by baco_bacon

Haha, guy's preparing his technique to knee someone in the balls.

What are you going for on deadlifts?

And two plates for reps = zomg. NICE.

Was going for 6, but got 7 instead

Originally Posted by JohnB46

what do you find works best for your bench? reps/sets?

and lookin good man how much weight have you lost total, around 20lbs?

LOTS of sets of 3 reps, as you can see

I've lost around 15 lbs, thanks man

Originally Posted by Mickles

strong chins man, im liking this workout

Thanks, Mike! I'm finally figuring out what works best for me

**Mvick07** · 04-02-2011, 08:07 PM

"un bookmark old log"

"bookmark new log"

**JohnB46** · 04-03-2011, 10:07 AM

3 reps under a certain percentage? About 80% of max?

**baco_bacon** · 04-03-2011, 12:33 PM

Why is your deadlift so HIGH!?!?! It's just soarrriinnngggg

I'll [Adam's deadlift] be up up and away
up up and away
cuz they gon' judge me anyway so whatever
I'll be up up and away
up up and away
cuz in the end they'll judge me anyway so whatever

**Mickles** · 04-03-2011, 12:33 PM

Damn strong pulling man, how do those reverse bands work? do they work the initial part of the pull and make it lighter at the top?

**ashylarryku** · 04-03-2011, 12:46 PM

5/3/1 Reloaded
OH Press (5 Day)

OH Press
bar X some, 75 X 3, 85 X 3, 95 X 3

(work sets)
105 X 5
125 X 5
140 X 5
135 X 3

Incline DBs
50s X 5 (oh shish, felt LIGHT)
60s X 5
70s X 5
80s X 5
90s X 5
100s X 5 PR!
that's for you, A-Nasty!
75s X 6
80s X 5
80s X 5

CGBP
155 X 3
175 X 3
185 X 3
205 X 3
215 X 3 SPENT
205 X 3

Upright Dips
+30 X 6
+45 X 6
+55 X 6
+65 X 6

Tricep Rope Pushdowns
6 sets
PUMP

Standing Laterals
5 sets of 10-12

Standing Band Crunches
5 sets 15

Training

EDIT: post session photo, getting fairly lean but not lean enough as I wanted.

NOTES: Yesh!

Originally Posted by Mvick07

"un bookmark old log"

"bookmark new log"

Thanks bud

Originally Posted by JohnB46

3 reps under a certain percentage? About 80% of max?

Can't say. As a reccomendation, start around 60% of your 1RM, and add 10-15 lbs each set until you reach the most you can handle without grinding reps. Then, if you still feel good, you can do more sets around that top weight you reached, or add weight and drop reps

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