Full Moon…Time to Feast…I'm a Monster…IM A BEAST!!!
[center][B][size=40]BEASTFITNESS[/size][/B]
Whats up guys! I've had a workout log in the contest prep section since 2012 ([url]http://forum.bodybuilding.com/showthread.php?t=146484503[/url].)
During that time I've gone from 145 lbs at my last show
[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/06/26/42395392/profilepic/cJTizXivGFEaYfccMfFdBkBAclxTbYXCSIDO.jpg[/img]
Up to a fluffy 265 lbs
[img]http://naturalpursuit.files.wordpress.com/2014/11/mass.png?w=614[/img]
And am sitting somewhere in the 212-225 lb range currently
[img]http://scontent-iad3-1.xx.fbcdn.net/hphotos-xpf1/v/t1.0-9/11902382_10203673741243227_2095191457226301652_n.jpg?oh=031b05f4fae359ff2e49f12cea945fb1&oe=5674DDB5[/img]
[img]http://scontent-iad3-1.xx.fbcdn.net/hphotos-xtp1/v/t1.0-9/11826044_10203577215950155_8785295912363116919_n.jpg?oh=6c4e7673074a722938047267cf3680ca&oe=567D178B[/img]
[img]http://scontent-iad3-1.xx.fbcdn.net/hphotos-xfa1/v/l/t1.0-9/11825160_10203577216030157_3669027332475663416_n.jpg?oh=24feb7c1924f65b30b6d1d8ad17485c6&oe=566F25EA[/img]
My goals are simple. Keep my family and future wife my priority, earn my PhD, become an IFBB pro, continue to grow my online coaching company BeastFitness. I will and have outworked everyone. I will never let anyone outwork me. I will never give in, give up, or give into a failure.
[B]My current workout routine is a personal DUP program I've put together after 3 years of experimentation:
[/B]Day 1: Lower Max Effort
Day 2: Upper Max Effort
Day 3: Lower Hybrid
Day 4: Upper Hybrid
Day 5: Lower Hypertrophy
Day 6: Upper Hypertrophy
Day 7: Lower Cell Swelling
Day 8: Upper Cell Swelling
*Repeat, only take days off as needed
*Squatting, benching, deadlifting 3-4x per week
[B]Other places to follow me:[/B]
YouTube: [url]http://www.youtube.com/user/NaturallyGreatBB[/url] (multiple videos per week)
Instagram: alex_kikel
********: [url]http://www.********.com/alex.kikel.9[/url]
[B]Now that you know a little about me, here comes this morning's workout…up at 1AM and in the gym by 1:32am…just me…no one else…just how I like it...[/B]
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[B][U]7 Lower Body Cell Swelling Day[/U][/B]
[U]Daily Warm Up[/U]
-5 min step mill (pushing thru heels on LB, toes on UB)
-hip opener
-cable arms (30x20)
-cable crunch (30x20)
-rope pullover (30x20)
-walking leg stretches
-leg swings
[B]HERE ALONE IN THE GYM…JUST ME AND MY DARK PASSENGER…ME AND MY, INSANITY...[/B]
Seated Leg curls- 8 sets
50-100 reps
110 x 60
110 x 60
110 x 60
110 x 60
Perfect form-20-100 reps fully shortened partials
90 x 52
90 x 52
20-100 reps fully lengthened partials
90 x 52
90 x 52
[B]PUMPED THESE HAMSTRINGS THE F#$K UP!!! FORCE GROWTH!!![/B]
Leg extensions- 8 sets
50-100 rep
110 x 62
110 x 62
110 x 62
110 x 62
Perfect form - 20-100 reps fully shortened partials
70 x 62
70 x 62
Timed fully shortened
50 x 52s
50 x 52s
[B]MORE BLOOD!!!! MORE PAIN!!![/B]
Kikel Somersault squats (high heels on tip toes as deep as possible)
20
20
20
20
20
20
20
20
20
20
[B]FALLING OVER?...LIKE I F#$KING CARE![/B]
Close Stance Quad Sweep Partial leg press
10 plates x 102
10 plates x 102
10 plates x 102
10 plates x 102
DB SLDL (Hamstring partials)
20-30 reps
130's x 20
130's x 20
30-100 reps
100's x 65
[B]PR's ON ALL 3 SLDL SETS! I WANT THE 100's FOR 100 F#$KING REPS!!![/B]
BFR calves- 10 sets
Smith machine
20-30 reps
115 x 20
115 x 20
115 x 20
115 x 20
20-100 reps fully shortened partials
115 x 20
115 x 20
20-100 reps fully lengthened partials
115 x 20
115 x 20
Seated
10
10
[B]LEGS SHAKING! CALF VEINS POPPING! YOU CANT HANDLE THIS AMOUNT OF PURE AND UTTER, GUT WRENCHING PAIN![/B]
Abductor- 3 sets
65 x 46
65 x 46
65 x 46
Adductor- 3 sets
65 x 46
65 x 46
65 x 46
BFR quad/hamstring complex
1. Extensions: 90 x 16 12 12
2. Laying leg curls: 90 x 16 10 10
[B]...THIS IS HOW I GROW…THIS IS WHAT I LOVE…WATCH. ME. F#$KING. GROW...[/B]
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[U]Daily Cooldown[/U]
-BB Wrist curls into Behind the back shrugs (95x50 into 95x220)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 52s)
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