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  1. #61
    Registered User Bbeasley89's Avatar
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    Morning weight 80.2kg (176.4lb)
    Macros 44F 235C 245P

    So today was supposed to be just HIIT session but instead decided I wanted to train and spend a good hour and half doing pretty intense but light upper body session. went something like this.
    flat bench (kg)
    barx20
    40x20
    50x20
    60x15
    60x10
    40x15 - chest pumped to all hell already

    incline db flys
    15lbx20
    15lbx20
    25lbx16

    db chest pullovers
    40lbx15, 15, 15

    chest press machine 3x30

    seated db press
    30lbx15, 15, 12

    reverse flys
    20lbx20, 20

    side lateral raises
    10lbx20
    15lbx20

    seated row
    45kgx20, 20, 12

    independed lat pd 3x12 -pretty ruined here

    bicep curls
    30lbx20, 20, 20 - slow contractions completely isolating muscle

    tricep rope pushdowns 3x12

    great session felt pumped and ruined would more then cover my hiit session expenditure.

    did some shopping after this and made two mad pita pocket pizzas
    wholemeal Lebanese bread, light mozzarella cheese, tomato paste, pinapple, tomato and grilled chicken all wrapped up and thrown in oven for 10mins.
    really should have taken a picture but smashed those bad boys down like nothing feelsgoodman.
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  2. #62
    Registered User Jumpman3210's Avatar
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    Originally Posted by Bbeasley89 View Post
    Morning weight 80.2kg (176.4lb)
    Macros 44F 235C 245P

    So today was supposed to be just HIIT session but instead decided I wanted to train and spend a good hour and half doing pretty intense but light upper body session. went something like this.
    flat bench (kg)
    barx20
    40x20
    50x20
    60x15
    60x10
    40x15 - chest pumped to all hell already

    incline db flys
    15lbx20
    15lbx20
    25lbx16

    db chest pullovers
    40lbx15, 15, 15

    chest press machine 3x30

    seated db press
    30lbx15, 15, 12

    reverse flys
    20lbx20, 20

    side lateral raises
    10lbx20
    15lbx20

    seated row
    45kgx20, 20, 12

    independed lat pd 3x12 -pretty ruined here

    bicep curls
    30lbx20, 20, 20 - slow contractions completely isolating muscle

    tricep rope pushdowns 3x12

    great session felt pumped and ruined would more then cover my hiit session expenditure.

    did some shopping after this and made two mad pita pocket pizzas
    wholemeal Lebanese bread, light mozzarella cheese, tomato paste, pinapple, tomato and grilled chicken all wrapped up and thrown in oven for 10mins.
    really should have taken a picture but smashed those bad boys down like nothing feelsgoodman.
    Nice day bro. Food sounds bomb. Post some pics next time
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  3. #63
    Registered User Bbeasley89's Avatar
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    Originally Posted by Jumpman3210 View Post
    Nice day bro. Food sounds bomb. Post some pics next time
    thanks man will do!

    Morning weight 80.2kg (176.4lb)
    Macros 45F 235C 245P
    Cardio 200kcal

    Today was not a good day, didn't work but spend the entire day helping my brother move was exhausting. Had to take a fridge, washer, bed and a ****load of boxes and furniture up 3 stories tiny staircase no lift and no parking close to the apartment. Wanted to die. Got it all done though and went to try to train but my shoulder started giving me pain once I started warming up for flat db press. Did not feel right at all.. so did some rows - still didn't feel good and stupidly attempted military press. put 40kg on the bar and it didn't feel right at all so I walked away, tried some lat pd and the same. bb curls - still pain.

    After that I had enough and walked out figure it's best not to aggravate it and give it a couple of days to recover since it's lowerbody tomorrow and just cardio wednesday. Frustrating hope this doesn't put me off for the meet see how heavy deadlifts go tomorrow may have to do back squats instead of front squats to avoid further aggravation ..grr..

    Good news is I jumped on the scales after all this and I'm 80.1 so tomorrow's weigh in should be a new low - keep positive tomorrow will be a better day...
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  4. #64
    Registered User Bbeasley89's Avatar
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    3 weeks till first meet!!
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  5. #65
    Registered User Bbeasley89's Avatar
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    Shoulder still feeling rooted today did half arsed lower body strength ended up theowing in some hypertrophy too - did back squats instead of front squats less strain on rc.

    Morning weight - 79.8 (175.5lb) - new prep low
    Macros 45F 235C 245P
    Cardio - 200kcal

    Weights-

    Deadlift
    60x8
    100x5
    140x3
    170x5
    190x3 (418lb)
    190x1

    Squats
    60x6
    100x6
    120x5 (264lb)

    Standing calf raise 3x12
    Leg ext 3x20 - brutal!
    Lying leg curls 2x12 - went light but really focused on activation of glutes.

    Good session considering energy/ motivation was low. Got a vid on 190x3 deadlift set - think I need to start lower on the movement and maybe swinging too far back on lockout...
    http://youtu.be/V16iORkpDNo
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  6. #66
    Registered User Bbeasley89's Avatar
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    Morning weight 80.2 (176ish)
    Macros 45F 235C 245P
    Cardio 200kcal

    Today mostly went alright energy went right down for the afternoon - starting to feel like competition prep now.. Getting harder to get heartrate up for cardio now, keen as for high carb day tomorrow ..lots of brown rice and homemade pizza is on the agenda.

    My oats/protein powder pudding with diet choc topping mmmm


    Midsection seems to be coming in now
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  7. #67
    Chicken Legs Brah lukamura's Avatar
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    Veins on veins on veins on veins...

    What BF Eric wants you to be at the end of prep? Disgusting shred glutes or lighty but veiny?
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  8. #68
    Registered User shazzag's Avatar
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    Good stuff!
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  9. #69
    Registered User Jumpman3210's Avatar
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    Amazing progress, singlet, and food
    TEAM3DMJ (SoCal)
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    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
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  10. #70
    Registered User Bbeasley89's Avatar
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    Originally Posted by lukamura View Post
    Veins on veins on veins on veins...

    What BF Eric wants you to be at the end of prep? Disgusting shred glutes or lighty but veiny?
    Thanks brother. Think we are going for shredded as possible! Hope the lines in glutes are coming soon so keen for them!

    Originally Posted by shazzag View Post
    Good stuff!
    Thanks mate!

    Originally Posted by Jumpman3210 View Post
    Amazing progress, singlet, and food
    Cheers brother!!

    Morning weight 79.9 (175.8lb)- is not moving but more veins and striations are coming up so I'm not stressing.
    Macros 45F 375C 245P - refeed baby!
    Cardio - 200kcal

    Energy went to nothing after I finished work I don't really notice the extra carbs on refeeds so may be nearing the point of twice weekly ones, report is going to Eric tomorrow so see what he says. Workout was good shoulder pain was noticeable for db press so went very light and dropped volume and same for pull-ups and chest press, side laterals were suprisingly fine.

    Incline db press (lb)
    35x15
    50x8
    50x8

    Db row (lb)
    95x10ea, 10ea, 10 ea

    Chest press
    65x10, 10, 10

    Pull-ups
    Bw 6, 6

    Standing single arm db tricep ext (lb)
    25x8ea, 8ea

    Incline bench db curls (lb)
    25x10, 10

    Side Lateral raises (lb)
    20x10, 10, 10

    Don't usually train in a tanktop because I feel totally self conscious but did today, don't know if it was the lighting or mirrors but things are starting to look freaky veins and lines coming out everywhere felt like a bit of a freak honestly lol so back to baggy shirts for me but good to see progress.

    Took updated pics to send to Eric too today pretty happy with rear dbl bi so ill throw it up here.


    Also been looking through pictures from last prep seeing big differences from when I was the same weight last year will try to put up some comparisons over the weekend

    Cheers guys thanks for the support and kind words
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  11. #71
    Registered User NaturalMarty's Avatar
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    looking great man keep up the effort
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  12. #72
    Registered User Bbeasley89's Avatar
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    Originally Posted by NaturalMarty View Post
    looking great man keep up the effort
    Thanks mate!



    Morning weight
    80 on the dot
    Macros 45F 210C 245P
    Cardio 200kcal

    Felt good all day really was really looking forward to gym session all day energy for session itself was slow and I pretty much killed myself doing deadlifts haha.

    Lower body hypertrophy

    Deadlifts all in kg
    60x10
    100x5
    140x5
    150x10
    150x10
    150x8 - gave up for the last two reps was truly ruined.

    Squats
    60x10
    80x8
    100x8
    100x6

    Leg ext 3x10
    Leg curls 3 x10
    Seated calf raise 3x10 -

    Yeah Eric happy with my progress this week but little behind where he'd like me to be so carbs have been reduced by 25g on my low days - I'm also going to add 20kcal to my morning cardio sessions. He reckons I need to loose abouts another 8kg to get really shredded so let's get this thing happening!
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  13. #73
    Chicken Legs Brah lukamura's Avatar
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    That's pretty low carbs now... I diet now at 60/325/215 with like 50/600/200 refeed days and got down from 185 to 172 in like 12 weeks. And I'm scared to lower my carbs but so far weight is moving down so I'm cool.
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  14. #74
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    Lurker checking in!

    But curious to ask, what is your cardio scheduling looking like lately with 3DMJ?
    Do I even lift?


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  15. #75
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    Now it gets fun dude!!! I'm also curious as to how your cardio has been set up since you started prep? I know i've just been doing MISS for the first 20 or so weeks and have only added in some HIIT now.
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  16. #76
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    Good work Beasley!
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  17. #77
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    Originally Posted by lukamura View Post
    That's pretty low carbs now... I diet now at 60/325/215 with like 50/600/200 refeed days and got down from 185 to 172 in like 12 weeks. And I'm scared to lower my carbs but so far weight is moving down so I'm cool.
    lol I was on 70g carbs a day last year so in comparison this is heaven.. and yeah man thats great if your weight is dropping why would you lower your carbs! envious as haha.
    Originally Posted by mariobrochill View Post
    Lurker checking in!

    But curious to ask, what is your cardio scheduling looking like lately with 3DMJ?
    thankss for posting bro! right now I'm doing 1200kcal a week medium intensity (200kcal 6 days a week every morning) and one HIIT session on spin bike
    Originally Posted by bigryan03 View Post
    Now it gets fun dude!!! I'm also curious as to how your cardio has been set up since you started prep? I know i've just been doing MISS for the first 20 or so weeks and have only added in some HIIT now.
    HIIT is effective but brutal haha I hate it some days MISS is the way for me I think.. glad to see you back mate hope you're amped for the meet in a couple of weeks!
    Originally Posted by Jumpman3210 View Post
    Good work Beasley!
    cheers brother!

    Morning Weight 79.8kg (175.5)
    Macros 45F 210C 245P
    Cardio - HIIT 10 intervals.

    Last edited by Bbeasley89; 02-09-2013 at 11:17 PM.
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  18. #78
    Registered User bigryan03's Avatar
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    Hell yes i'm pumped for the meet!!! Loved the Vlog too dude! Definitely keep them rolling. Unfortunate about the flat tire but if it's any consolation those posing/contest workshops are usually pretty crap in my experience with them. Nice work of breaking under 80kg with some nice consistent 79 weigh ins and yea I feel ya about the HIIT LOL. Destroys me!
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  19. #79
    Registered User Bbeasley89's Avatar
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    Originally Posted by bigryan03 View Post
    Hell yes i'm pumped for the meet!!! Loved the Vlog too dude! Definitely keep them rolling. Unfortunate about the flat tire but if it's any consolation those posing/contest workshops are usually pretty crap in my experience with them. Nice work of breaking under 80kg with some nice consistent 79 weigh ins and yea I feel ya about the HIIT LOL. Destroys me!
    Thanks man and thanks for watching! I watched yours too was great keep then coming! I should probably film some training too but feel weird videoing myself lifting with people around haha.

    Good to know about the workshop, would have been cool to train at animal kingdom too but with my shoulder and energy that day would have been a crap session so probably for the best.

    Morning weight
    79.6kg (175.1lb)
    Macros 45F 210C 245P
    Cardio 200kcal

    Feeling better today after I woke up had to work for a couple of hours but got new tyres put on after that and trained.

    Gym was effed shoulder gave me trouble even after proper warmup work for RC. Bench didn't feel right and lat pd was a big no go.

    Flat bb bench
    Barx20
    40x10
    60x6
    70x5
    80x1 - did not feel good

    Flat db bench
    40lbx10
    60lbx10
    70lb x8 - shoulder still not liking this.

    Bb row - only good part of this workout
    80x5
    100x5
    120x4 - pb mofo!
    120x5 (264lb)- another pb!

    Machine shoulder press
    40kgx10
    3 sets

    Lat pd - not happening

    Scull crush
    45kgx6
    45x6

    Bb curls
    40kgx6
    40x6

    Left rotator cuff real sore and sorry now, decided I'm just going to stay away from pressing motions that aggravate it till day of meet and hopefully I can put up 95-100kg... That with 220dl and 150squat will give me 470 at under 80 kg so will be satisfied with that. Frustrating though...

    Thinks seem to be taking shape however
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  20. #80
    Registered User Bbeasley89's Avatar
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    Morning weight 79.1 (174lb) - big new low!
    Macros 45F 210C 245P

    Good day energy and mood great feeling good and smashing this prep. Just iced shoulder and feeling bit better so will keep that up. Going to take upper body hypertrophy workout off this week see how it's feeling next week.

    Lower body strength
    Squats
    100x3
    120x3
    130x3 (286lb)
    130x2
    125x3

    Rdl's
    130x4
    140x4
    145x4 (319lb)
    145x4 - was really happy with my form for each set.

    Calf raises (seated plate loaded)
    60x8
    80x5
    80x4
    80x4
    40x17

    Decline sit-ups
    3x8
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  21. #81
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    Great progress so far; legs are definitely a strong point! Keep it up!
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  22. #82
    Registered User Jumpman3210's Avatar
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    Got Dayum looking siiiiick mate!

    Originally Posted by JureRus View Post
    Great progress so far; legs are definitely a strong point! Keep it up!
    Saw your footage from the Cali show you did. Looked awsome!
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  23. #83
    Registered User Bbeasley89's Avatar
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    Originally Posted by JureRus View Post
    Great progress so far; legs are definitely a strong point! Keep it up!
    Thanks mate! means a lot coming from someone of your caliber hope to one day travel to the states to go for a procard!

    Originally Posted by Jumpman3210 View Post
    Got Dayum looking siiiiick mate!



    Saw your footage from the Cali show you did. Looked awsome!
    cheers mateee

    Morning weight 79.9 (175.8lb)
    Macros 45F 210C 245P
    Cardio 200kcal

    Lowerbody hypertrophy

    Squats
    60x10
    100x5
    120x7 (264lb)
    120x5
    120x6 - frickin happy with my squats!

    rdl's
    60x10
    100x8
    130x8 (286lb)
    130x8
    60x20 -burnnnn

    leg ext
    3x8

    lying leg curls
    2x10

    seated calf raise
    40x12
    50x12
    50x12

    good session shoulder still sore as fark but perhaps slightly better... see how it feels after the weekend...
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  24. #84
    Registered User bigryan03's Avatar
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    Latest pic looks sick dude! Coming in really nicely. Performance isn't suffering either which is great. Solid work on those squats brah, keep at it homes we're almost there!
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  25. #85
    Registered User Bbeasley89's Avatar
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    Originally Posted by bigryan03 View Post
    Latest pic looks sick dude! Coming in really nicely. Performance isn't suffering either which is great. Solid work on those squats brah, keep at it homes we're almost there!
    Thanks mate


    Morning weight - 78.5 (172.7)
    Macros 45F 175C 245P
    Cardio 200kcal

    Trained slightly modified upper hyper today deload week and last workout before meet. Managed a couple of sets on machine chest press with no shoulder problems so was happy with that.

    Db row (lb)
    55x10ea
    80x10ea
    80x10ea

    Chest press
    35x12
    65x12
    65x10
    35x20

    Seated row
    70x12
    70x12

    Db curls incline bench
    20lbx15
    25x10
    25x8

    Single arm oh db tri ext

    15lbx12ea
    20x12ea
    25x12ea
    25x10ea

    Lateral raises
    15lbx12
    20x10, 12, 15

    Rope pushdowns
    3x12
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  26. #86
    Registered User bigryan03's Avatar
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    Dang man, you really weren't kidding when you said your macros are starting to disappear. You're doing well man, not long now

    Saturdays meet is going to be off the chain. Some really cool guys coming out for it!
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  27. #87
    Registered User Bbeasley89's Avatar
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    Originally Posted by bigryan03 View Post
    Dang man, you really weren't kidding when you said your macros are starting to disappear. You're doing well man, not long now

    Saturdays meet is going to be off the chain. Some really cool guys coming out for it!
    That's it bro home stretch now! Just registered for dubbo show too so I guess I'm 6 weeks out haha.

    Keen for sat man should be good fun!

    Morning weight 78.2 (172lb)
    Macros 45F 210C 245P
    Cardio 300kcal

    Shoulder feeling much better today getting excited for Saturday! Having a slight bump in carbs today then refeed tomrrow so be nice and ready for the meet!
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  28. #88
    ncottee sculpt07's Avatar
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    Nice dude!! Welcome aboard what class you in? Will be good to have a fellow bb.com member there. Should be good weekend
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  29. #89
    Registered User Bbeasley89's Avatar
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    Originally Posted by sculpt07 View Post
    Nice dude!! Welcome aboard what class you in? Will be good to have a fellow bb.com member there. Should be good weekend
    Awesome thanks man ill be in the u83kg junior class I think. How about you? Must say hi on the day if you recognise me!
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  30. #90
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    Morning weight 78.0 (171.6lb) - lows keep coming!
    Macros - 45F 375C 245P - refeed!!!
    Cardio 300kcal

    Just gonna update now as probably won't have time rest of day, driving up to narellan to stay tonight weigh in at 8am and lifting starts at 10am.

    Things are going good feeling great in myself amazing comparison to last year.

    Here's a quick updated pic as haven't posted one for a while there has been some good changes this last week.

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