The Beast BRINGS IT to the OBF

[HARRYBEAST]

CARDIO
AM Cardio
34 minutes fast walking

PM Cardio
35 minutes hard walking. I did a hill by my in-laws it was straight up hill. I did it 7 times to total 35 minutes. It was rough.


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 8oz chicken, 2 cups broccoli
M3: 8oz chicken, 2 cups broccoli
M4: 8oz tilapia, 2 cups broccoli & califlower
M5: 8oz tilapia, 2 cups broccoli
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

WORKOUT - Chest & Abs - A
Rests at 60-90 seconds
Warm-Up sets in grey

Flat Barbell Bench Press
135x15
225x5
255x8 Rep PR!
240x10 Rep PR!
225x12 Rep PR!
205x15 Rep PR!

Incline DB Press
90x8 Rep PR!
85x10 Rep PR!
80x12 Rep PR!
75x15 Rep PR!

Flat DB Flyes
50x8 Rep PR!
45x10 Rep PR!
40x12 Rep PR!
35x15 Rep PR!

High Cable Crossovers
37.5x8 Rep PR!
35x10 Rep PR!
32.5x12 Rep PR!
30x13 Rep PR!

Bench Leg Raises
3 sets of 15 reps

Back Extension Machine (Technogym)
60x15
70x15
80x15
80x15

Total Abs (Technogym)
50x15
80x15
100x15
100x15


CARDIO
AM Cardio
Treadmill
40+5min
584 calories burned
1097ft climbed
2.55 miles

Pre-Workout
Treadmill
20+5min
367 calories burned
697 ft climbed
1.37 miles

PM Cardio
35 minutes fast walking around the neighborhood


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 8oz chicken, 2 cups broccoli
M3: 8oz chicken, 2 cups broccoli
M4: 8oz tilapia, 2 cups califlower
M5: 8oz tilapia, 2 cups broccoli,
M6: 6 egg whites, 1/4 cup jalapeno peppers, 1/4 cup cashews


THE PAY OFF

[HARRYBEAST]

BOWLING
Last year's Average: 165
Average after tonight: 177

Game 1: 143 (suck!)
Game 2: 164 (still sucks)
Game 3: 168 (still sucks)

Total: 475 (obviously sucks!)

This week dropped my average down 7 pins Hopefully I will get some back next week. My goal for the year is to end with a 175 average, which would be +10lbs from last year, so I am still doing fine with that goal


QUICK HOME IMPROVEMENT PROJECT
You all probably have that annoying cabinet above the fridge that is useless right? Well I decided to do something with mine that cost me a whopping $8 (for the wine rack) Here is what the finished product came out like:

[HARRYBEAST]

WORKOUT - Back - A
Rests at 60-90 seconds
Warm-Up sets in grey

Pullups
BWx10
+30x8 Rep PR!
+20x10 Rep PR!
+10x12 Rep PR!
BWx14+1 Rep PR!

Bent Barbell Rows
95x10
135x6
190x8 Rep PR!
180x10 Rep PR!
170x12 Rep PR!
160x15 Rep PR!

T-Bar Rows
165x8 Rep PR!
155x10 Rep PR!
145x12 Rep PR!
135x13 Rep PR!

Straight Bar Pulldowns
95x8 Rep PR!
90x10 Rep PR!
85x12 Rep PR!
80x15 Rep PR!


COOL STUFF
Today I had a national level competitor come up to me and ask if I was prepping to do a show. It is probably the biggest compliment I have ever gotten. I told him that I didn't think I was going to be ready by the end of this month or early November and he agreed. He did say that I had "excellent muscle shape and balance" and said that I should stick to it because if I could get lean enough I could easily place in my first show. I was on cloud nine all day after hearing this. I could barely get through the doors leaving the gym because my head was so big


CARDIO
AM Cardio
Treadmill
40+5min
680 calories burned
1391ft climbed
2.81 miles

Pre-Workout
Treadmill
20+5min
360 calories burned
718 ft climbed
1.52 miles

PM Cardio
35 minutes fast walking around the neighborhood


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 8oz chicken, 2 cups broccoli
M3: 8oz chicken, 2 cups broccoli
M4: 8oz tilapia, 2 cups califlower
M5: 8oz tilapia, 2 cups broccoli,
M6: 6 egg whites, 1/4 cup jalapeno peppers, 1/4 cup cashews


THE PAY OFF

[HARRYBEAST]

WORKOUT - Shoulders & Traps - A
Rests at 60-90 seconds
Warm-Up sets in grey

Seated Military Press
45x15
115x8
155x8 Rep PR!
145x10 Rep PR!
135x12 Rep PR!
125x15 Rep PR!

Side DB Raises
45x7 Rep PR!
40x10 Rep PR!
35x12 Rep PR!
30x14 Rep PR!

Bent Rear Delt Cable Raise
22.5x7 Rep PR!
20x10 Rep PR!
17.5x12 Rep PR!
15x15 Rep PR!

Barbell Shrug
[color=grey]225x10
305x8 Rep PR!
295x10 Rep PR!
285x12 Rep PR!
275x15 Rep PR!

DB Shrug (Rack Run)
So I did these with basically only 10 second mini breaks between. People were giving me weird looks when I was shrugging 25s, but it hurt so good.
115x8
105x10
95x10
85x10
75x10
65x10
55x10
45x15
35x15
25x20


CARDIO
AM Cardio
Treadmill
40+5min
680 calories burned
1391ft climbed
2.81 miles

Pre-Workout
Treadmill
20+5min
360 calories burned
718 ft climbed
1.52 miles

PM Cardio
35 minutes fast walking around the neighborhood


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
CARB UP!
M1: 6 egg whites, 2 whole eggs, 1 cup oatmeal, 1 banana
M2: 8oz chicken, 2 cups broccoli, 8oz sweet potato
M3: 8oz chicken, 2 cups broccoli, 8oz sweet potato
M4: 8oz tilapia, 2 cups califlower, 8oz sweet potato
M5: 8oz tilapia, 2 cups broccoli, 8oz sweet potato
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

ANNIVERSARY ACTIVITIES
Zip Lining
This was awesome! The greatest thing about it is Erica guessed last week that I was taking her zip lining for our anniversary last week. I told her that I couldn't tell her what it really was till our anniversary. So when she got up Friday morning I told her that we were going to a winery for a wine tasting and appetizers she looked bummed. I then made her feel guilty that she didn't give me a good reaction and that I thought she would really like what I planned. So the rest of the morning she feels bad and tries to convince me that she is happy with wine tasting.

We drop off the kids and head out on the road. As soon as we get in the car we have this conversation:

Me: So are you nervous?
Erica: Why?
Me: About Zip Lining?
Erica: We aren't going zip lining. I don't believe you.

I spent the rest of the ride trying to convince her that we were really going, but she thought I was lying. It wasn't until she got there that she realized what we were really doing. She was so excited

It was a blast! There were 10 lines and 3 sky bridges. It was about 2 hours of hiking and zip lining so it was both fun and a great workout.

Wine Tasting
I wasn't lying to her either. The winery was a promotion deal with the zip lining thing, we got both of our ziplining and a wine tasting, cheese and pepperoni plate and a free bottle all for $100 total. It was a good deal.

The wine was really good too. We bought 5 more bottles to take home .


CARDIO
AM Cardio
40 minute fast walk around the neighborhood

Afternoon Cardio
2 hours of hiking, rock climbing and zip lining. It was a good workout and a blast! (see description below)


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 6oz chicken, 2 cups broccoli
M3: cheese & pepporoni & Crackers, 1 glass of wine
M4: Grilled chicken with rice and broccoli
I went off diet today. I knew I was going to. It was our anniversary and I didn't want my diet to get in the way of our day together with no kids


THE PAY OFF

[HARRYBEAST]

WORKOUT - Legs & Abs - A
Rests at 60-90 seconds
Warm-Up sets in grey

Barbell Squats
45x15
135x8
255x8 Rep PR!
245x10 Rep PR!
235x12 Rep PR!
225x15 Rep PR!

SLDL
135x8
255x8 Rep PR!
245x10 Rep PR!
235x12 Rep PR!
225x15 Rep PR!

Leg Extension (Hoist)
184x8 Rep PR!
173x10 Rep PR!
161x11 Rep PR!
149x13 Rep PR!

Leg Curls (Hoist)
246x8 Rep PR!
230x10 Rep PR!
214x12 Rep PR!
199x15 Rep PR!

Hanging Leg Raise
3 sets of 12 reps

Torso Twists
3 sets of 12 reps with a 8lb ball

Squats/Deads Vid



CARDIO
AM Cardio
30 minute fast walk[/color]

Afternoon Cardio
1 hour of raking and leaf blowing followed by 20 minutes or so of leaf jumping





PM Cardio
[size=-2][color=blue]I bought some stuff on craigslist again for my gym. So far it has cost $110 total. I spent $60 on this stuff:
Olympic Barbell (7 foot)
Olympic Plates:
2@45lb
2@35lb
2@25lb
2@10lb
6@5lb
3@2.5lb

Standard Barbell (maybe 5 ft?)
Standard Ez Curl Bar
4 @ Standard DB handles
Standard Plates:
4@10ln
8@5lb
8@2.5lb

Weight Tree
assorted clips




SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
CARB UP!
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 8oz chicken, 2 cups broccoli
M3: 8oz chicken, 2 cups broccoli
M4: 8oz tilapia, 2 cups califlower
M5: 8oz tilapia, 2 cups broccoli
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

CARDIO
AM Cardio
30 minute fast walk[/color]

Afternoon Cardio
2 hours trick-or-treating at the zoo.





After that Hank and I watch a great second half of Bengals Football!



PM Cardio
cleaning up all the leaves and raking them out to the curb. About 40 minutes of raking.


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin


NUTRITION
CARB UP!
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 8oz chicken, 2 cups broccoli
M3: 8oz chicken, 2 cups broccoli
M4: 8oz tilapia, 2 cups califlower
M5: 8oz tilapia, 2 cups broccoli
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF
[/QUOTE]

[HARRYBEAST]

WORKOUT - Chest & Abs - B
Rests at 60-90 seconds
Warm-Up sets in grey

Incline Press
45x15
135x8
210x10 Rep PR!
200x12 Rep PR!
190x15 Rep PR!

Flat DB Press
100x10 Rep PR!
95x12 Rep PR!
90x13 Rep PR!

Incline Flyes
40x10 Rep PR!
35x12 Rep PR!
30x15 Rep PR!

Low Cable Crossovers (FreeMotion)
25x10 Rep PR!
22.5x12 Rep PR!
20x14 Rep PR!

Bench Leg Raise
3 sets of 12 reps

Torso Twists
3 sets of 15 reps with a 8lb ball

Ab Bench
30 reps
25 reps
23 reps


CARDIO
AM Cardio
Treadmill
40+5min
687 calories burned
2.73 miles
1420ft climbed

Pre-Workout Cardio
Treadmill
25+5min
446 calories
1.81 miles
891ft climbed

PM Cardio
35 minute walk around the neighborhood passing out flyer's for Erica's first class. I am hoping some people show up.


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
CARB UP!
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 8oz chicken, 2 cups broccoli
M3: 8oz chicken, 2 cups broccoli
M4: 8oz tilapia, 2 cups califlower
M5: 8oz tilapia, 2 cups broccoli
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

WORKOUT - Back - B
Rests at 60-90 seconds
Warm-Up sets in grey

Chins
BWx10
+25lbx10 Rep PR!
+10lbx12 Rep PR!
BWx17 Rep PR!

Deadlift
135x8
225x5
325x10 Rep PR!
305x12 Rep PR!
285x15 Rep PR!

Lat Pulldowns
180x10 Rep PR!
170x12 Rep PR!
160x14 Rep PR!

Seated Cable Row
170x10 Rep PR!
160x12 Rep PR!
150x15 Rep PR!


CARDIO
AM Cardio
Treadmill
50+5min
881 calories burned
3.44 miles
1889ft climbed

Pre-Workout Cardio
Treadmill
25+5min
459 calories
1.86 miles
946ft climbed

PM Cardio
2 hours of bush trimming (lol). It really needed to be done. Eva helped me pick up all the spikies. She is funny.


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 8oz chicken, 2 cups broccoli
M3: 8oz chicken, 2 cups broccoli
M4: 8oz tilapia, 2 cups califlower
M5: 8oz tilapia, 2 cups broccoli
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

WORKOUT - Shoulders & Traps - B
Rests at 60-90 seconds
Warm-Up sets in grey

DB Shoulder Press
65x8
85x10 Rep PR!
80x11.5 Rep PR!
75x13 Rep PR!

1 Arm Cable Raise
20x10 Rep PR!
17.5x12 Rep PR!
15x15 Rep PR!

Bent Rear Delt Raise
35x10 Rep PR!
30x12 Rep PR!
25x15 Rep PR!

Behind-the-Back Smith Shrugs (PWO)
90x15
180x10
265x10 Rep PR!
255x12 Rep PR!
245x15 Rep PR!

One Arm Smith Shrugs (PWO)
110x10
110x10
110x10


CARDIO
AM Cardio
Treadmill
50+5min
912 calories burned
3.33 miles
2035ft climbed

Pre-Workout Cardio
Treadmill
25+5min
482 calories
1.90 miles
1030ft climbed

PM Cardio
45 minutes of yoga.
MINI RANT
So many of you know that we had our first class of my wife teaching outside of gyms and it was at a martial arts studio. I put alot of this on myself for not really looking around when we met with the owner, but here's what happened.

First off he had a class of 20 or so people doing Cardio Kickboxing right before our class in the room we were using. There is no ventilation in there. It smelled horrible. It was also very dirty and there were several holes in the walls. We only had 3 people from his school decide to take the class. The thing is the owner forgot to tell people that the class cost money. So we did this one for free. I am glad none of my friends came because I would have been embarrassed by the run-down space. I don't know where we go from here. There are so many issues we would need fixed before I would consider hosting a class there again.

Now I have to find a way to communicate all this to the owner without sounding like a dick.[/color]


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 8oz chicken, 2 cups broccoli
M3: 8oz chicken, 2 cups broccoli
M4: 8oz tilapia, 2 cups califlower
M5: 8oz tilapia, 2 cups broccoli
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[alecto42c]

that is actually a genius idea with the wine rack... i think i may do that and put on glass hinged doors instead of the all wood/cant see through one's i have.

thanks for this, also sub'd gl with your progress

[HARRYBEAST]

that is actually a genius idea with the wine rack... i think i may do that and put on glass hinged doors instead of the all wood/cant see through one's i have.

thanks for this, also sub'd gl with your progress

With ours the bottles would stick out too much for this, but I like the idea!

[ss4vegeta1]

Subscribed. One of the best threads I seen in a while GL OP.

[HARRYBEAST]

Subscribed. One of the best threads I seen in a while GL OP.

Thanks man and welcome!

[HARRYBEAST]

WORKOUT - Legs - Finding Squat 1RM
Basically this week I will be establishing current 1RMs for Squats, Bench, Deads, and Standing Military Press. I am then going to design a program myself, or more mix and match parts of programs I have done.

Squats
Rest periods go up to 2-3 minutes for 1 RM work
170x5
215x5
255x5
275x5
300x5
315x3
365x1
375x0 = Fail.
SQUAT 1RM=365 for this program!

Good Mornings
Rest periods @ 45sec
95x10
95x10
95x10
95x10
95x10

Leg Extensions (Hoist)
Rest periods @ 45sec
102x10
102x10
102x10
102x10
102x10

Kneeling Leg Curl
Rest periods @ 45sec
60x10
60x10
60x10
60x10
60x10

Bench Leg Raises
Rest periods @ 45sec
15 reps
15 reps
15 reps

Hoist Crunch Machine
Rest periods @ 45sec
60x30
80x20
80x20

Notes: I am not sure I like how I did the assistance work today so I might try something different on Chest day.


CARDIO

AM Cardio
Treadmill
50+5 min
921 calories
3.48 miles
2033ft climbed

Pre-workout
Treadmill
20+5 min
363 calories
1.52 miles
752ft climbed


SUPPLEMENTS
AM: 2 scoops BCAA, 1 OxyElite
PRE-WORKOUT: 2 scoops Concret, 2 scoops BetaCret
INTRA_WORKOUT: 2 scoops BCAA
LUNCHTIME: Multivitamin


NUTRITION
Meal 1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
Meal 2: 8 oz chicken, 2 cups broccoli
Meal 3: 2 cups spinach, 1/4 cup feta cheese, 6 oz chicken breast, 1 tbsp vinagrette
Meal 4: 6 oz ground turkey breast, 2 cups broccoli
Meal 5: 4 oz lean ground beef, 1 cup broccoli
Meal 6: 6 egg whites, 1/4 cup peppers


THE PAYOFF

[HARRYBEAST]

NO WORKOUTS, CARDIO, OR NUTRITON TRACKING TODAY


SISTER BEAST's First Figure Show!
For those of you that don't know my sister and I set out to both compete this year, she made it, I will be competing in March 2012. Her show was the Trick Jackson Classic if anyone wants to look it up.

She worked her ass off and got up there and did it. The prejudging went well and she looked great. When she got done I said

Me: Before you hit your back pose I had you in the top 5, after you hit it I think you are in the top 3.
Sister: No way. I felt good but I will be happy if I just place (1-5)
Me: I have you in 3rd place. You did great I am so proud of you!

So we then had to waste the rest of the day. We get to the night show and it was entertaining. They get to awards and my whole family is really nervous about whether or not my sister will get called. I assure them she will be called. They call her number and I can see the shock and excitement. They announce the 5th place spot and its not my sister. Then the 4th place finisher and its not her either. She won 3rd in her class in her very first show! It was awesome!

Here are a few pics. One of her sick back and one onstage.

[HARRYBEAST]

CARDIO

AM Cardio
30 minuted fasted walk around the neighborhood

Afternoon Cardio
Treadmill
50+5 min
862 calories
3.61 miles
1989ft climbed


SUPPLEMENTS
AM: 2 scoops BCAA, 1 OxyElite
LUNCHTIME: Multivitamin


NUTRITION
Meal 1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
Meal 2: 8 oz chicken, 2 cups broccoli
Meal 3: 8 oz ground turkey breast, 2 cups broccoli
Meal 4: 6 oz ground turkey breast, 2 cups broccoli
Meal 5: 4 oz lean ground beef, 1 cup broccoli
Meal 6: 6 egg whites, 1/4 cup peppers


THE PAYOFF

[HARRYBEAST]

WORKOUT - Chest - Finding Bench 1RM
Basically this week I will be establishing current 1RMs for Squats, Bench, Deads, and Standing Military Press. I am then going to design a program myself, or more mix and match parts of programs I have done.

Bench
Rest periods go up to 2-3 minutes for 1 RM work
135x15
225x5
275x3
315x1
330x1
345x0 = Fail
Bench 1RM=330 for this program!

Incline DB Press
Rest periods @ 45sec
70x10
75x10
80x10
85x8

Flat DB Flyes
Rest periods @ 45sec
30x10
35x10
40x10
45x7

Low Cable Crossover (Free Motion)
Rest periods @ 45sec
10x10
15x10
20x10
25x10
30x8

SUPERSET 1
Captain's Chair Leg Raise
Rest periods @ 45sec
15 reps
15 reps
15 reps
Pushups
20 reps
20 reps
20 reps

SUPERSET 2
Ab Bench
Rest periods @ 45sec
20 reps
20 reps
20 reps
Pushups
20 reps
20 reps
20 reps

Notes: I liked the assistance work this way alot better. I think I may mix it up a little and add a few sets for triceps to this workout. I will probably add biceps to today's back workout.


CARDIO

AM Cardio
Treadmill
50+5 min
860 calories
3.34 miles
1799ft climbed

Pre-workout
Treadmill
25+5 min
468 calories
1.87 miles
965ft climbed


SUPPLEMENTS
AM: 2 scoops BCAA, 1 OxyElite
PRE-WORKOUT: 2 scoops Concret, 2 scoops BetaCret
INTRA_WORKOUT: 2 scoops BCAA
LUNCHTIME: Multivitamin


NUTRITION
Meal 1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
Meal 2: 8 oz chicken, 2 cups broccoli
Meal 3: 6 oz ground turkey breast, 2 cups broccoli
Meal 5: 4 oz lean ground beef, 1 cup broccoli
Meal 6: 6 egg whites, 1/4 cup peppers


BOWLING
Last week's Average: 174
Average after this week: 176

Game 1: 224 (awesome!)
Game 2: 169 (not horrible)
Game 3: 167 (not horrible)

Total: 560 (Good Series!)


THE PAYOFF

[HARRYBEAST]

WORKOUT - Back - Finding Deadlift 1RM
Basically this week I will be establishing current 1RMs for Squats, Bench, Deads, and Standing Military Press. I am then going to design a program myself, or more mix and match parts of programs I have done.

So I showed up today a little later than normal. My spotting buddy was there and talking to one of his buddies. I hear this part of their conversation.

Spotter's buddy: Where is that Big Mother Phucker you are always lifting with?
Me: (coming up behind them) I am right here.
Spotter: Yep that's him. Now he is going to be extra cocky today.
Me: It would be hard for me to be more cocky than I already am being such a Big Mother Phucker.

For some reason this conversation had me feeling swole all day!

Deadlift
Rest periods go up to 2-3 minutes for 1 RM work
135x10
225x5
315x1
405x1
425x1
450x1
475x1
485x0 = Fail
I told Storm that I only got up 450 yesterday but realized when I looked that I got 475 and failed on 485. I guess I am stronger than my memory
Deadlift 1RM=475 for this program!

Chins
Rest periods @ 45sec
15 reps
15 reps
13 reps
11 reps

Wide-Grip Seated Cable Rows
Rest periods @ 45sec
100x10
120x10
140x10
160x10
180x8

Close-Grip Lat Pulldown
Rest periods @ 45sec
100x10
120x10
140x10
160x10
180x9

BB Curls
Rest periods @ 45sec
60x10
70x10
80x10
90x8

DB Curl (Rack Run)
10 second mini breaks between each set
50x9
40x7
30x8
20x12
10x15

Notes: I liked the assistance work this way. I think that I will do 3 exercises for the main muscle group and then 2 for assistance muscles each workout.


CARDIO

AM Cardio
Treadmill
50+5 min
904 calories
3.43 miles
2006ft climbed

Pre-workout
Treadmill
25+5 min
462 calories
1.81 miles
983ft climbed


SUPPLEMENTS
AM: 2 scoops BCAA, 1 OxyElite
PRE-WORKOUT: 2 scoops Concret, 2 scoops BetaCret
INTRA_WORKOUT: 2 scoops BCAA
LUNCHTIME: Multivitamin


NUTRITION
Meal 1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
Meal 2: 8 oz chicken, 2 cups broccoli
Meal 3: 6 oz ground turkey breast, 2 cups broccoli
Meal 5: 8oz tilapia, 1 cup broccoli
Meal 6: 6 egg whites, 1/4 cup peppers


STUPID TRAINERS
So today I saw something that made me a little mad. I see a couple working with a "trainer" at our gym. He is having them deadlift. I am assuming they were doing SLDL, but it was hard to tell. The guy was rounding his back really bad. I mean it was really bad. I watched as they did what seemed like 20 reps. Of course this trainer made no point of correcting their form. Then it was the ladies turn. She did the opposite nice flat back down then instead of the full extension at the top, she basically did a back bend. I mean her head was easily 2 ft behind her feet. I couldn't take it.

Me: (to spotter) Man I really hate it when trainers don't correct their clients form especially on big lifts like deadlifts! (plenty loud for "trainer" to hear)
Spotter: The trainers here are jokes anyway.
Me: Yeah I guess you are right, some of them have horrible form too.

I know it was a little rude, but do your job!


THE PAYOFF

[HARRYBEAST]

WORKOUT - Shoulders - Finding Seated Military Press 1RM
Basically this week I will be establishing current 1RMs for Squats, Bench, Deads, and Standing Military Press. I am then going to design a program myself, or more mix and match parts of programs I have done.

Seated Military Press
Rest periods go up to 2-3 minutes for 1 RM work
45x15
95x8
135x3
185x1
205x1
225x1
235x1
240x0 Fail
Seated Military Press 1RM=235 for this program!

Upright BB Rows
Rest periods @ 45sec
40x10
50x10
60x10
70x10
80x10

DB Side Raise
Rest periods @ 45sec
15x10
20x10
25x10
30x10

DB Front Raise
Rest periods @ 45sec
15x10
20x10
25x10
30x8

Smith Shrugs (PWO)
Rest periods @ 45sec
90x20
140x10
190x10
240x10
240x8

One-Arm Smith Shrugs (PWO)
10 second mini breaks between each set
140x10
120x10
100x15
50x20

Notes: I think I am going to do something similar to this during the program. I am going to do 3 accessory exercises for the main muscle worked for 4 sets of 10 and then 2 for a smaller body part for with 3 sets of 10


CARDIO

AM Cardio
Treadmill
50+5 min
888 calories
3.37 miles
1930ft climbed

Pre-workout
Treadmill
25+5 min
474 calories
1.88 miles
1011ft climbed


SUPPLEMENTS
AM: 2 scoops BCAA, 1 OxyElite
PRE-WORKOUT: 2 scoops Concret, 2 scoops BetaCret
INTRA_WORKOUT: 2 scoops BCAA
LUNCHTIME: Multivitamin


NUTRITION
Meal 1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
Meal 2: 8 oz chicken, 2 cups broccoli
Meal 3: 6 oz ground turkey breast, 2 cups broccoli
Meal 5: 8oz tilapia, 1 cup broccoli
Meal 6: 6 egg whites, 1/4 cup peppers


COOL STUFF
So in the past I have had borderline high blood pressure. The last time we checked it was before I started this cut. It was 142/94 which if you don't know is not good.

Tonight my mom took mine to see how the weight loss effected it.

117/74

For those that don't know this is text-book perfect



THE PAYOFF

[HARRYBEAST]

CARDIO

AM Cardio
Treadmill
50+5 min
954 calories
3.42 miles
2015ft climbed

Afternoon Cardio
Treadmill
60+5 min
1072 calories
3.79 miles
2453ft climbed


SUPPLEMENTS
AM: 2 scoops BCAA, 1 OxyElite
PRE-WORKOUT: 2 scoops Concret, 2 scoops BetaCret
INTRA_WORKOUT: 2 scoops BCAA
LUNCHTIME: Multivitamin


NUTRITION
Meal 1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
Meal 2: 8 oz chicken, 2 cups broccoli
Meal 3: 6 oz ground turkey breast, 2 cups broccoli
Meal 5: We went out for Korean, so I did what I could here. I picked out some veggies and some grilled chicken out of what we got
Meal 6: 6 egg whites, 1/4 cup peppers


COOL STUFF
Last night when we went out for dinner, I wore a size Large thermal shirt. It was tight. I am so not used to wearing clothes this form fitting that I couldn't believe I felt so confident in it. The kicker was that my MIL could not stop talking about it. She kept going on an on about how good I looked. I think her husband was not so happy about this. I was though. Also my wife is liking the new leaner me almost too much. The hickie she gave me last night on my shoulder will probably show in my pictures ok really not really



THE PAYOFF

[Lukas13]

Solid log and awesome progress Harrybeast. You're the pony to bet for this comp! haha

[HARRYBEAST]

Solid log and awesome progress Harrybeast. You're the pony to bet for this comp! haha

LOL I hope and we will see.
Either way I feel awesome!

[tjwoody]

Good luck tomorrow dude. I am sure you are in the running judging my your progress!

Tough to determine who is still in running.

[HARRYBEAST]

A Few Words
I just wanted to say thanks to the everyone that puts this on. From George to running it all, down to the sponsors who provide the prizes and the judges that have such a hard job ahead of them. This was my second time competing in this and my last time seriously competing in it. I have reached the point where I want to be, and plan on never being fat enough to have a chance to win again. I have gained strength this time around that I have been lacking for a long time. Whether I place, win, or lose I am a happier healthier me and I am really happy about that!

Good Luck to all!

Date Proof
\

Front Relaxed


Side Relaxed


Back Relaxed


Optional 1


Optional 2


I will be putting up a few bodybuilding poses in my journal if people want to see more!

[HARRYBEAST]

Bodybuilding Poses

[HARRYBEAST]

[HARRYBEAST]

Results

I forgot about adding this to my pics before, but over this challenge I:

Lost over 35lbs
Lowered my blood pressure from 145/90 to 117/73.
Lost about 10 inches in my waist
Gained a ton of confidence
Started helping people I know lose weight too.

If you want to still follow along I will be continuing in either of the other journals in my signature. I will be running Wendler's 5-3-1 (a PL routine) if you are interested. Thanks for following along!