The Beast Cannot Be Caged: Derek Charlebois 2011-2012 Offseason Journal

[Beast]

That picture is far too big! Oh well LOL.

[Beast]

4-2-12 Workout: Bench Press Focus
For these next 2 weeks I am going to be doing my bench press, deadlift, and squats using the reverse band setup (see below video of how to do this). Today on reverse band bench press I ramped up doing sets of 3 and hit 435 X 3. After that I dropped down to 315 lbs and did 3 sets of 5 reps of close grip bench press. I followed that up with bent over rows and DB rows on an incline press and concluded with some stretching. I will try to get some video footage of my deadlifts on Wednesday.

[cbjones01]

4-2-12: Time to Cut for the Summer!
The weather is starting to warm up and I am starting to plump up, so it is time to lean up for the summer. I weighed in today at 218.5 lbs, which is not the heaviest I have ever been but definitely the heaviest I have been at this leanness... or rather semi-leanness. I made some good gains over the past few months and am happy with my progress: Hit 585 on Deads, 415 on Squats, and 375 on Bench. My long term goals are still to get up to 495 on squats and 405 on bench by this upcoming winter. Even though I am "cutting" I will still be focusing on gaining strength. Throughout my offseason I have mainly been doing an upper/lower type of split and I plan on continuing that for now. I had wanted to start Sheiko 29 but my left knee and right shoulder don't feel 100% so it is not the right time to do so, hence why I am cutting instead.

Current Diet
My current diet will be as follows:

Meal 1
1.5 Scoops Scivation Whey mixed in 1 Cup Almond Milk + 1 Cup Oatmeal + 20g Peanut/Almond Butter + 10g Raw Honey

Meal 2 (PWO)
6 oz. Grass Fed Beef on 2 Slices Ezekiel Bread + 2 oz. Sweet Potato Fries

Meals 3&4
6 oz. Chicken + 30g Almonds/Cashews + Veggies

Meal 5
3 Whole Free Range Eggs + 1 Scoop Scivation Whey + Fruit

I was following a similar setup in the offseason but had carbs in meals 3-5.

Current Training Program
Monday = Upper Body (Bench Press Focus)
Tuesday = HIIT
Wednesday = Lower Body (Deadlift Focus)
Thursday = HIIT
Friday = Upper Body
Saturday = Lower Body (Squat Focus)
Sunday = OFF

I will add in some more cardio as I go, but I should be able to lean out some with the above diet + cardio.

I snapped a pic today just to show what I currently look like:


Shredtime!

Looking pretty lean for 218 bro! Calculated the macros of above diet and I get ~2300cals. Just wondering what your maintenance cals are? Thanks for the update!

Also are you using Elite Bands for those reverse band set-ups? What sizes do you use? Interested in picking up some of these.

[Lanceippolito]

Cool

[Beast]

Looking pretty lean for 218 bro! Calculated the macros of above diet and I get ~2300cals. Just wondering what your maintenance cals are? Thanks for the update!

Also are you using Elite Bands for those reverse band set-ups? What sizes do you use? Interested in picking up some of these.

Thanks. I am using the Elite Strong Bands for these 2 weeks of training.

I have been posting updates and videos on my facebook page here: http://www.facebook.com/pages/Derek-...09708809092534

I need to transfer them over to this thread. Too many pages to keep up with LOL.

[NaturalPursuit]

DAYUM!!! Pic is lookin SWOOOOOOLE!! Big work man!

[kongking20]

hi derek, any plans on releasing a 10lb whey? the new reformulated whey has been released for months and i've been waiting for the 10lb whey

[Beast]

DAYUM!!! Pic is lookin SWOOOOOOLE!! Big work man!

Thanks!!!

hi derek, any plans on releasing a 10lb whey? the new reformulated whey has been released for months and i've been waiting for the 10lb whey

We were planning on releasing at 10 lb whey, but with the ever increasing prices of whey protein we are no longer planning on releasing one at this time.

[soujerz]

hey Derek when dieting do you recommend dropping the post workout shake for solid food protein? chicken, egg whites. Also do you ever have egg whites or chicken, tilapia when dieting preworkout or is it better having a shake for your preworkout meal or do you just do the shake out of convenience in the A.M.?

[Beast]

hey Derek when dieting do you recommend dropping the post workout shake for solid food protein? chicken, egg whites. Also do you ever have egg whites or chicken, tilapia when dieting preworkout or is it better having a shake for your preworkout meal or do you just do the shake out of convenience in the A.M.?

I personally prefer a solid food meal post-workout when cutting simply for the fact that it will keep you full longer. In the offseason I may do Whey + Oatmeal + PB but when cutting I usually do Grass Fed Beef on Ezekiel Bread with Sweet Potato Fries.

Meal #1 is my pre-workout meal and I have Whey + Oatmeal + PB because it is quick, easy, and tasty, but you do HAVE TO use whey or a shake pre or post-workout.

[Beast]

4/16/12 Workout: Bench Press Focus

After two weeks of reverse band work it is back to standard lifting. Today on bench press I hit 315 X 5. I wanted to get 8 reps but 5 was it for today. One thing I really noticed today is how my bench press technique has changed to a much more explosive lift. I have hit 315 X 8 in the past (a year or so ago) but today's 315 X 5 felt much more explosive and powerful and much better suited for lower rep work. I have always been better at lower reps than higher reps, guess that is what my body is built for. Anyhoo, I followed bench press up with Chest-Supported T-Bar Rows, Incline DB Press, Incline DB Rows with some band work (i.e. face-pulls) in between sets.

[AntonioWright]

Derek, I see you're consuming 5 meals per day. I was wondering how do you space your meals? I mean every 3 hours, 3 1/2? Thanks!

[Beast]

Derek, I see you're consuming 5 meals per day. I was wondering how do you space your meals? I mean every 3 hours, 3 1/2? Thanks!

I eat a meal about every 4 hours.

[AntonioWright]

I eat a meal about every 4 hours.

Thanks!

[rakan92]

Looking gr8 derek in that recent pic ! awesome work

[bilaba70]

Just came in to wish mr. Derek good luck!

[-FitDaddy-]

How are things going, Derek?

[BluSilver]

When I did my band work in blocks like you're doing, I'd start my regular bench training in a backed-off weight to keep explosiveness up while deloading fatigue from the end of the reverse band block. You doing something similar?

[Beast]

Hey everyone. I have been slacking MAJORLY on posting here!!! Things have been going well. I have been getting weekly ART for the past 4 weeks and have 6 more weeks of treatment (1 session per week, bought a 10 week package). I figured it was time to buckle down and shell out some cash to get some consistent treatment and get this dang lower back, but is feeling really good this week, back to 100%.

I have been half-ass cutting for like 3 months so I decided instead of simply maintaining my weight I am just going to add some calories back in and focus on gaining strength and size. I think what I am going to do is post a weekly recap of my training on Friday's starting this Friday. I may start a new thread or simply post here, don't know yet. Anyways, I am going to do some cardio in about 10 minutes.

I'll be back!

[fltallpaul]

Sounds like you have a plan, that's always a good thing!

[RUBICON19]

Hey everyone. I have been slacking MAJORLY on posting here!!! Things have been going well. I have been getting weekly ART for the past 4 weeks and have 6 more weeks of treatment (1 session per week, bought a 10 week package). I figured it was time to buckle down and shell out some cash to get some consistent treatment and get this dang lower back, but is feeling really good this week, back to 100%.

I have been half-ass cutting for like 3 months so I decided instead of simply maintaining my weight I am just going to add some calories back in and focus on gaining strength and size. I think what I am going to do is post a weekly recap of my training on Friday's starting this Friday. I may start a new thread or simply post here, don't know yet. Anyways, I am going to do some cardio in about 10 minutes.

I'll be back!

Lets see it!

[NaturalPursuit]

Looking forward to seeing your future plans!

[BluSilver]

Where have you been, old friend?

[Ryan1981]

Hey everyone. I have been slacking MAJORLY on posting here!!! Things have been going well. I have been getting weekly ART for the past 4 weeks and have 6 more weeks of treatment (1 session per week, bought a 10 week package). I figured it was time to buckle down and shell out some cash to get some consistent treatment and get this dang lower back, but is feeling really good this week, back to 100%.

I have been half-ass cutting for like 3 months so I decided instead of simply maintaining my weight I am just going to add some calories back in and focus on gaining strength and size. I think what I am going to do is post a weekly recap of my training on Friday's starting this Friday. I may start a new thread or simply post here, don't know yet. Anyways, I am going to do some cardio in about 10 minutes.

I'll be back!

Luckily my wife Lyndi works in physical therapy, so she will bring home the ART tools home from work and fix me up. Hurts like crazy sometimes but it does help. Sucks getting older and having scar tissue build up....

[tdinh]

I read through some earlier pages of last year where you had elbow pain, do u still? Both of my elbows are nagging me, so I just started taking glucosamine/mcm product for repair, and doing 3/4 movements on pressing movements. What are some other good tips I could do?

[Beast]

Luckily my wife Lyndi works in physical therapy, so she will bring home the ART tools home from work and fix me up. Hurts like crazy sometimes but it does help. Sucks getting older and having scar tissue build up....

I am jealous!!!

[Beast]

I read through some earlier pages of last year where you had elbow pain, do u still? Both of my elbows are nagging me, so I just started taking glucosamine/mcm product for repair, and doing 3/4 movements on pressing movements. What are some other good tips I could do?

Doing myofascial release on the forearms and upper arms with a foam roller or ideally a lacrosse ball works well for the elbows.

[Beast]

I started a new journal here: http://forum.bodybuilding.com/showth...hp?t=147744073