Hack Squats: (3x10...all reps 5sec negative, 1sec hold at bottom, and drive it home.)
180x10-warm up -no holds or neg
180x10- warm up -no holds or neg
270x10
320x10
360x4 ...just couldn't get 10 with the negative and holds...
270x12...there was no rest between the last failed set and this one. Just ripped a plate off and got back in. My legs were roughed up already.
OHP Rack Scrapes: (vid below)
5sets of 20...every 5th rep, lock out the traps and squeeze for 5sec
55x20
65x20
70x20
70x20
75x20
These were pretty awesome. Need a little refinement of motion and technique, but the focus on delts and traps was awesome.
Bent DB Side Laterals: (3x10)
27.5x10 (x2)
30x10
On the lunges next, I am trying something a little different. I was over in Bob's log (yeah, I steal a lot of tips from Bob lol) and he mentioned walking lunges with intermittent squats. This sounded both horrible and right up my alley.
Rep scheme for lunges is 2 steps, square feet, squat twice...repeat.
Walking BB Lunges: (3x24)
70x24 w/24squats
(x3)
Superset:
Overhead Tri Ext/Curls
(All reps done with 25lb DB. Bicep curls done with 3sec negative and 2sec concentric.)
25x15/25x15
(x3)
Quick workout today. Felt great though. Those lunge/squat combos are beastly.
Weight: 179
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
I like seeing all that stuff and then ,"Quick workout today"
Good stuff
I walked out in 90min. That's pretty darn quick in my world lol.
Some of these crazy volume days take me stupid amounts of time. After 2 1/2hrs sometimes, I will crawl to the dressing room and sit on the bench in front of the lockers for a few minutes to gather enough semblance to carry on with the rest of my day.
It is in these moments I contemplate my life and just how much I love doing this!
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
On the go all morning. Was kind of dragging ass earlier, but I just started a sponsored log of AppNut Black Cats and that ish pepped me right up.
Core:
A few hundred reps of random super/triple sets. Nothing new here...still grinding.
Cardio:
Today is the first day of lowered sessions of cardio. The sessions were really starting to stack up, and I was finding myself perpetually at the gym.
New scheme...ONE cardio session per week. Give my body a chance to catch back up. I haven't done any cardio since last Thursday, and my weight has actually gone down 4 full lbs since last Wednesday. My body wanted rest. Time to switch things up.
Goes like this...
-5min warm up
-7 sprint intervals - 30sec max effort/90sec 60% of max effort.
-20min walking incline intervals (Technically MISS, but bordering on HIIT)
-8 sprint intervals -same levels as above.
This was the toughest cardio session I have ever done. I legitimately hoped my heart would explode somewhere around the 45min mark, just so I wouldn't have to finish.
F*ck these intervals! I'll see em next week.
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
I prayed for death. 40 sets of squats in a session...no problem.
This? Toughest cardio I've done to date.
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
This was the toughest cardio session I have ever done. I legitimately hoped my heart would explode somewhere around the 45min mark, just so I wouldn't have to finish.
LOL'd hard!
APT Fitness - Contact me for nutrition plans, work out programs, and sport specific training!
A little Stubborn Fat Protcol like Lyle Mcdonald sets up! Always BRUTAL
Yup. Exactly.
Unpleasant.
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
Ran a bit of a modified day today. Gonna be switching up routines come Monday.
Day 3:
Front Squats: (RPE9 - 6reps)
95x10- warm up
115x10- warm up
135x6
155x6
185x6
205x6
225x6
245x6
255x6 - PR
135x10
These front squats felt great. Honestly, I probably had another 20lbs in me on those fronts. I never go this heavy, but today I just felt like testing it. 315x5 front squats are in my future.
That last set was brutal. I was aiming for 10 initially, but I decide at 7 that I had 15 in me. As I sat down, I immediately regretted not pulling 20-25. Next time, no relent.
But rack pulls and Deadlifts supersetted is unbelievably rough on the lower back. Woooooo. Smoked would be an understatement. I know next time though, 225 on the dead bar for 6 is reasonable. But, I was able to keep great form to the end, and the dead stop every time was a huge positive to make sure it was a dead pull each time. I wanted to go heavier on everything, but I was so sweaty that I couldn't keep the bar in my damn hands. And my gym won't allow chalk. Bastards.
Bent BB Rows: (3x15)
135x15
155x15
185x15
I kept these light so I could really focus that lat contraction. Plus, my back was already a wreck.
Superset:
Close Grip Cable Low Rows/Wide Grip Pull-ups
(15/5)
I legitimately could not pull 5 pull-ups on those last two. Believe me, I tried lol.
Didn't even do that much today, but I felt destroyed.
Got to rock my new Between the Buried and Me hoodie that I got from the show last night! It will be replacing my current BTBAM hoodie as training apparatus. Living it up over here and feelin great!!!
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
I know how that superset feels.. Rack Pulls and Deads. Your back must be screaming!
Had I had straps or been able to use chalk, my back would be a lot more on fire : )
And I've never run that superset before, so that was just a trial run. I will make sure it's heavier next time. My traps and back are gonna be a wreck in the morning.
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
Yeah, 10lbs SMOKED my arms. Barely got the last couple reps.
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
How bout getting some nudez up in here already?! (nohomo)
Alright alright...took some super homo ones this morning. When I go on break at work, I'll post em.
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
So, instead of just posting some new pics, I figured I would show you gents just how far I've come since August. After a really sh*tty bulk last year and being overwhelmed by my responsibilities as a parent, I decided it was time to really dig in.
August:
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Current ones to come after training.
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
Anyone who reads this log knows just how hard I train, and just how much effort I put into building my physique. I'm still nowhere near where I want to be. I need delts, lats, and a better chest. This is my focus in the next 7 months.
After much thought and deliberation, I have made the decision to put off this march show, because I will not be coming in anywhere near my best. This hurt my feelings a bit, but I know I'm not physically ready and I refuse to step on stage at 70% my best. So, a new show has been chosen, and revision of macros with a reverse diet will start today. I have been in defecit for 7 months. I've lost 35lbs since August and I am going to turn up the intensity to a whole nother level. Watch me!!!
February 2013:
I didn't realize the angle she was standing holding the camera. Normally my outer shoulder would be turned in more on the side chest and tri, and even a little more on the side relaxed.
I appreciate all the encouragement from you guys. So, the plan is...put some real volume in here instead of this girly sh*t, and let's get strong, big, and full.
Team BEAST...this party is hosted by your boy Alex Kikel.
"Fast like the wind,
Silent like a forest,
Intrusive like the fire,
Immobile like a mountain.
Under Heaven and Earth, I alone am feared." -(Takeda Clan, 16th Century)
"The code of Bushido is harsh and relentless."
My log to my first show here:
http://forum.bodybuilding.com/showthread.php?t=149599283
Came back for the nudz! Looking good brother! Big change from the start, only you know what's right as far as the show is concerned, but with you dedication level I have no doubt you will hit it hard and come into the new show looking great. If you're real controlled on this bulk, it will make your next prep much easier with less weight to lose. Keep crushing!
TEAM DEMON
Follow my Journey here: http://forum.bodybuilding.com/showthread.php?t=
Giant Sports Peanut Butter Chocolate protein log!
http://forum.bodybuilding.com/showthread.php?t=152741373&p=1043961423#post1043961423
You definitely come a long way since August. That is a hell of a long time to be in a deficit too. I ended up dropping several pounds of muscle prepping for my November show as I ended up cutting for 9 months out of 12. It was just too hard on my body. I would imagine your body will respond wonderfully to a slow increase in calories. Get stronger, work on those weak points and I'm sure we'll see a finished package in the near future!
Stan Beres Jr. - NABBA Pro
>>>>All American EFX Board Rep<<<<<
Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
www.demon-fitness.com
2012 Keystone Classic - 1st Place (Open Tall)
2012 NABBA Nationals - 4th Place (Pro Open)
2 Year Off Season Log: http://forum.bodybuilding.com/showthread.php?t=145723771
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(nohomo)
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