Derek Charlebois'- The Return of the Beast (pic added 4-8-2008)

[ChokeOnStrength]

Derek,

When you say 315 lbs for smith machine shrugs, are you counting the bar as 45 and putting three 45 plates on each side? Or do you count the bar as nothing and put 157.5 on each side?

who count's the bar? That's like counting wind resistance when your spotter breathes downwards on you.

[Carlito99]

who count's the bar? That's like counting wind resistance when your spotter breathes downwards on you.

I know, that's why I was wondering lol.. Cause him and Marc always use the perfect numbers that would work on an olympic bar, like 225, 315, etc.. So just wanted to know if they were counting that bar for some reason or just putting on the right amount of weight that would add up to that specific amount on an olympic bar

Not sure if I made any sense there, but I'll hope.

[ChokeOnStrength]

I know, that's why I was wondering lol.. Cause him and Marc always use the perfect numbers that would work on an olympic bar, like 225, 315, etc.. So just wanted to know if they were counting that bar for some reason or just putting on the right amount of weight that would add up to that specific amount on an olympic bar

Not sure if I made any sense there, but I'll hope.

Now that I think about it, and being that this is Beast we're talkin' about... There's a good chance its 315 minus the bar. Being 315 lbs of plates

[Beast]

Derek,

When you say 315 lbs for smith machine shrugs, are you counting the bar as 45 and putting three 45 plates on each side? Or do you count the bar as nothing and put 157.5 on each side?

I actually count the smith bar as 45 for simplicity reasons. Just makes calculating and keeping track much easier.

[Carlito99]

I actually count the smith bar as 45 for simplicity reasons. Just makes calculating and keeping track much easier.

There we go, I knew something was up with all these funny numbers on the smith machine! I would find it kind of odd to put 157.5 on each side just for the sake of making 315

[GM54]

There we go, I knew something was up with all these funny numbers on the smith machine! I would find it kind of odd to put 157.5 on each side just for the sake of making 315

do you not count the bar for some reason on the smith machine? just because its on a track does NOT mean its not there

[Carlito99]

do you not count the bar for some reason on the smith machine? just because its on a track does NOT mean its not there

The one at my gym kind of floats / slowly drifts down if I unhook it, so I don't count it as anything lol

[xquick]

who count's the bar? That's like counting wind resistance when your spotter breathes downwards on you.

do you not count the bar for some reason on the smith machine? just because its on a track does NOT mean its not there

The one at my gym kind of floats / slowly drifts down if I unhook it, so I don't count it as anything lol

i usually dont count it. so long as you're consistent i dont think it matters, just dont count it one day and not count it the next

[Carlito99]

i usually dont count it. so long as you're consistent i dont think it matters, just dont count it one day and not count it the next

Very true.. Progression is all that matters, not the actual number

[TravisLehr]

Hmm, hard to say.
I think frequency (hitting each muscle 2X a week focusing on compound movements) is best for building a foundation

do you have a link to an article on this?

[Carlito99]

do you have a link to an article on this?

Here is an article Derek wrote for beginners. It's called 'Building a Bodybuilding Foundation'.

http://bodybuilding.com/fun/beast30.htm

[Beast]

Here is an article Derek wrote for beginners. It's called 'Building a Bodybuilding Foundation'.

http://bodybuilding.com/fun/beast30.htm

That is a very solid program and definitely not just for beginners.

[Carlito99]

That is a very solid program and definitely not just for beginners.

True that!

[Beast]

I will post my weekly update shortly.

[Dedicatedforlife]

I will post my weekly update shortly.

Whoot. I got my questionaire! Gonna fill it out tonight!

[BigStew]

I will post my weekly update shortly.

Cant wait to see them

[Beast]

Last Week's Recap

[ChokeOnStrength]

Last Week's Recap

Oh shiz, the Beast is gaining on his goals full speed.

[RUBICON19]

Oh shiz, the Beast is gaining on his goals full speed.

Would you expect any less??

[BigStew]

There you go BEAST. Great Lean Gain

[Blimp2Pimp]

Last Week's Recap

The secret is in the xtend ...mega-dosing is the shizniz!!!

Way to go Big D...I am trailing behind gaining LBM too!

[Beast]

I'm falling behind on my updates, but I will post my Mon-Wed update today hopefully. Just an FYI I got 315 X 3, 3, 3 on bench yesterday. I was going to go for 295 for 6 and then up it to 305 but said F'it! I feel good and I am going straight to 3 plates a side.

[RUBICON19]

I'm falling behind on my updates, but I will post my Mon-Wed update today hopefully. Just an FYI I got 315 X 3, 3, 3 on bench yesterday. I was going to go for 295 for 6 and then up it to 305 but said F'it! I feel good and I am going straight to 3 plates a side.

NIce bro.. My bench sucks!

[Lando33]

NIce bro.. My bench sucks!

it's not about how good your bench is.....it's about how much it looks like you can bench!

[Sporto1633]

it's not about how good your bench is.....it's about how much it looks like you can bench!

So true! If you are a good poser, you can appear to bench much more than you actually can...and vice versa

Sporto

[Mass Pro]

Where do you get the Ezekiel Bread from? I don't think I've ever seen that in the store before.. is it low carb?

Thanks!

[xquick]

Where do you get the Ezekiel Bread from? I don't think I've ever seen that in the store before.. is it low carb?

Thanks!

you can get it at whole foods market or other organic stores like that, i've also seen it at some grocery stores in my area (shaws, stop n shop) but i dont think you have those. there are 15g carbs per slice. it is made from sprouted grains, its good stuff

[Beast]

Where do you get the Ezekiel Bread from? I don't think I've ever seen that in the store before.. is it low carb?

Thanks!

Both Kroger and Meijer have it by be. Most health food stores have it as well. It is not a low carb bread, but rather a flour-less bread. It is made with sprouted grains. Has 15 carbs per slice.

[DJV81]

Where do you get the Ezekiel Bread from? I don't think I've ever seen that in the store before.. is it low carb?

Thanks!

Every store I've ever seen it in, the "Food For Life" Ezekiel bread is in the freezer aisle.

[BigStew]

You crazy bastard. Tossin up 315 like it is nothing. I wish I could move my bench up like that. Great job with the workout. How were the elbows?