Full Moon…Time to Feast…I'm a Monster…IM A BEAST!!!

[NaturalPursuit]

BEASTFITNESS

Whats up guys! I've had a workout log in the contest prep section since 2012 (http://forum.bodybuilding.com/showth...hp?t=146484503.)

During that time I've gone from 145 lbs at my last show


Up to a fluffy 265 lbs


And am sitting somewhere in the 212-225 lb range currently






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.

My current workout routine is a personal DUP program I've put together after 3 years of experimentation:
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

Other places to follow me:
YouTube: http://www.youtube.com/user/NaturallyGreatBB (multiple videos per week)
Instagram: alex_kikel
********: http://www.********.com/alex.kikel.9

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...
_______________________________________________

7 Lower Body Cell Swelling Day

Daily Warm Up
-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

HERE ALONE IN THE GYM…JUST ME AND MY DARK PASSENGER…ME AND MY, INSANITY...

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

PUMPED THESE HAMSTRINGS THE F#$K UP!!! FORCE GROWTH!!!

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

MORE BLOOD!!!! MORE PAIN!!!

Kikel Somersault squats (high heels on tip toes as deep as possible)
20
20
20
20
20
20
20
20
20
20

FALLING OVER?...LIKE I F#$KING CARE!

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

PR's ON ALL 3 SLDL SETS! I WANT THE 100's FOR 100 F#$KING REPS!!!

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

LEGS SHAKING! CALF VEINS POPPING! YOU CANT HANDLE THIS AMOUNT OF PURE AND UTTER, GUT WRENCHING PAIN!

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

...THIS IS HOW I GROW…THIS IS WHAT I LOVE…WATCH. ME. F#$KING. GROW...

Daily Cooldown
-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)

[The Solution]

In on this brother!

[wrkoutfrq]

You know I'll be lurking! (and then hopefully posting more )

[nathangreen]

First Page

Nice progress shots. Traps look like your head is in danger of being eaten lol

[NaturalPursuit]

In on this brother!

You know I'll be lurking! (and then hopefully posting more )

First Page

Nice progress shots. Traps look like your head is in danger of being eaten lol

Thanks for the support guys!

[happydude101]

I'm in, too! Need to get my dose of crazy intense sessions. ;-)

[VO2Maxima]

Checking in and subscribing. Looking good in those recent pictures, Alex!

[willBstrong]

In4 the rapening of all your former haters

[red_cat]

ooooooooh so in

[fittofattofit]

Huge gains over the last 4 years Alex .. being a beast in the gym has paid off!
Have you got a show lined up?

[pastorpritch]

Dude such awesome gainz

In

[jaredmus]

In in in in

[NaturalPursuit]

I'm in, too! Need to get my dose of crazy intense sessions. ;-)

Haha glad I can provide

Checking in and subscribing. Looking good in those recent pictures, Alex!

Thanks! Trying to make your kinda progress!

In4 the rapening of all your former haters

ooooooooh so in

Appreciated dude!

Huge gains over the last 4 years Alex .. being a beast in the gym has paid off!
Have you got a show lined up?

Dude such awesome gainz

In

MY GUYS!!! Glad to be posting back in this workout log section more…I started out my logs in this section and you guys were there from the start…really glad to see we're all still on the boards and making progress! Hows the life been for both of you guys?

In in in in

Thanks bro!


8 Upper Body Cell Swelling Day w/ forearm emphasis

Daily Warm Up
-5 min step mill (pushing thru heels on LB, toes on UB)
-cable arms (30x20)
-cable crunch (30x20)
-rope pullover (30x20)
-walking leg stretches
-leg swings

YOU KNOW THE DRILL…UP AT MIDNIGHT…IN THE GYM…READY FOR WAR!!!

HS Incline Press ss Fat Bar Flat CG Bench
2 plates x 30 into 135 x 20
2 plates x 30 into 135 x 20
2 plates x 30 into 135 x 20

Fat Bar Wrist curls- 4 sets
Thumbless grip
65 x 66
65 x 66
65 x 66
65 x 66

MY FANGS ARE F#$KING BARED!!! I'LL EXPOSE YOUR WEAKNESS!!!

Lock down abs - 3 Way pullovers- 4 sets of 20-30
reps
Bar underhand
42.5 x 34
42.5 x 34
Bar overhand
42.5 x 34
42.5 x 34

WG Pullups- 3 sets AMRAP
42
42
42

Overhand BB Rows- 3 sets
225 x 50
225 x 50
225 x 50

F#$K YOUR CLOCK!!! WORK TILL I DROP!!!

Side Laterals
LF DB
50 x 82
50 x 82
50 x 82
SF Machine
30 x 33
30 x 33
Drop set: 50 x 16 into 30 x 12 into FS 10 x 20

DB Alt front raise
Overhand: 20 x 24
Neutral: 20 x 24
45 lb plate x 60

THIS IS MY F#$KING THERAPY!!! THIS SH*T IS MY CLARITY!!!

Cable rear delts- 3 sets
Eye level
10 x 100
15 x 30
15 x 30

Cable flys ss HS decline press- 6 set constant circuit
15 x 20 ss 25 ps x 50
15 x 20 ss 25 ps x 50
15 x 20 ss 25 ps x 50

WORKS IN MY F#$KIN BLOOD! ITS ALL I KNOW!

Biceps
DB Crossbody Alt hammer
20 x 32
20 x 32
DB Twisting Alt
25 x 15
25 x 15
CTUT Preacher curl machine
30 x 80
30 x 80

Triceps
Paused Rope pressdowns
35 x 22
35 x 22
Paused Rope behind head extensions
15 x 16
15 x 16
HS Tricep pressdowns
110 x 70
110 x 70

GROW MOTHERF#$KERS!!!! GROOOOOOW!!!

DB Shrugs
90's x 100
90's x 100
90's x 100

***BFR Superset***
Rope pressdowns: 30 x 62 52 52
Rope curls: 30 x 62 52 52

Cable crunches- 4 sets
Both arm bar single sides circuit
57.5 x 38 each side
57.5 x 38 each side
57.5 x 38 each side
57.5 x 38 each side
Front arms out
42.5 x 32
42.5 x 32
42.5 x 32

GOING FROM SET TO SET! UNDER 30 SECONDS BETWEEN! SKIN IS SPLITTING! VEINS ARE BURSTING! I CRAVE THIS PAIN!

Hanging reverse crunched- 6 sets
Weighted
+5 x 34
+5 x 34
+5 x 34
Bodyweight toes straight
24
24
24

HS Iso crunch machine ss single Alt leg raises- 6 set constant circuit
0 x 12 into 8
0 x 12 into 8
0 x 12 into 8

...YOU DONT UNDERSTAND THE PAIN THAT I HAVE WAKING UP EVERYDAY…I DO THIS AS THERAPY…I KNOW I'LL F#$KING KILL SOMEONE IF THEY EVER TRY TO F#$K WITH ME…THIS CALMS ME…THIS INSANITY IS THE ONLY MEANS TO GIVE ME CLARITY

Daily Cooldown
-BB forearm curls ss shrugs (25 ps x 50 into 25 ps x 220)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 52s)

Researcher Roundtable Spotlight: Jacob Templar

[The Solution]

In4 the rapening of all your former haters

lost it.

[NaturalPursuit]

lost it.

I was literally LOL haha

[fittofattofit]

So are you up and training at midnight Alex? That session had to take at least 2 hours and the pages just bleed intensity: WTF @ BO rows sets of 225 x 50 and that HS press/fat grip CGBP superset

[NaturalPursuit]

So are you up and training at midnight Alex? That session had to take at least 2 hours and the pages just bleed intensity: WTF @ BO rows sets of 225 x 50 and that HS press/fat grip CGBP superset

Yeah training has been around midnight to 2 am…somewhere in there is typically when I'll get to the gym. Haha thanks man! Just wait until tomorrow…Lower Max Effort day ONE OF MY FAVORITES!

[willBstrong]

Fat Bar Wrist curls- 4 sets
Thumbless grip
65 x 66
65 x 66
65 x 66
65 x 66
[/center]

Damn that must've burned like hell...

[happydude101]

Congrats on that new certification, Alex. Sounds like it is/will be one of many!

[Misctake7]

In! Will have to subscribe when at desktop PC. Killing it bro!!!

[NaturalPursuit]

Damn that must've burned like hell...

OH it did haha but my forearms are a weaker area for me so getting better activation and blood volume is REALLY helping them grow

Congrats on that new certification, Alex. Sounds like it is/will be one of many!

Thanks man! It definitely is! Right now I have 3 out of the 6-10 that I want…knowledge is power

In! Will have to subscribe when at desktop PC. Killing it bro!!!

MY MAN! Hows Body Nutrition treating you?!

[NaturalPursuit]

1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range, ensure full ROM within a given workout)

Daily Warm Up
-5 min step mill (pushing thru heels on LB, toes on UB)
-cable arms (30x20)
-cable crunch (30x20)
-rope pullover (30x20)
-walking leg stretches
-leg swings

TIME FOR THE PUSH! WATCH MY VIDEO BELOW TO UNDERSTAND…BUT NOW IS THE TRUE TIME TO WORK HARDER...700 LB SQUAT…500 LB BENCH…700 LB DEADLIFT…I F#$KING CRAVE THIS SH*T!!!

***wear squatting shoes***

Fat Bar Deep Squats
High Bar (at least parallel if not lower)
Bar x 5
135 x 5
225 x 1
315 x 1
335 x 1
365 x 1
405 x 1
455 x 1
500 x 1
550 x 1!!!
Front (below parallel)
135 x 1
225 x 1
315 x 1
405 x 1
510 x 1!!!

LIFETIME PRS WITH BETTER FORM AND USING A THICKER STIFFER BAR?! I DONT STOP FOR ANYTHING! FOR ANYONE! I WAS F#$KIN MADE FOR THIS!!!

Fat Bar Deadlifts w/ chains
Conventional
135 x 3
225 x 1
315 x 1
410 + 1 set of chains x 1
410 + 1 set of chains x 1
410 + 1 set of chains x 1
410 + 1 set of chains x 1
410 + 1 set of chains x 1

BB glute thrusts- 4 sets
1:2:3 Tempo
335 x 1
335 x 1
335 x 1
335 x 1

ADDING INTENSIFIERS AND FORCING GROWTH!

***switch shoes***

Leg press
Close/Low Quad sweep partials (keep feet on platform entire time)
28 plates x 2
28 plates x 2
28 plates x 2
28 plates x 2
Wide/High (deep as possible)(keep feet on platform entire time)
20 plates x 4
20 plates x 4
20 plates x 4
20 plates x 4

Standing smith machine calf press (start from fully lengthened position)
Slow Tempo Full ROM onto big toes
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
Drop set
335 x 2 into 315 x 3 into 225 x 5 into 135 x 8 into bar x 10

SQUEEZE HARDER!! MOVE MORE WEIGHT!!

2 count squeeze leg curls
Seated
170 x 3
170 x 3
170 x 3
Laying
110 x 3
110 x 3
110 x 3

SF Leg extensions- 3 sets
210 x 4
210 x 4
210 x 4

THE FULL MOON IS OUT! THIS BEAST IS TRANSFORMING!

Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 2-5 reps
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5 into iso-hold 70 x as long as possible

QUAD SWEEPS FROM ANOTHER UNIVERSE! GROW GOD DAMN IT!!! GROOOOOW!!!

BFR CTUT Seated calf press
25 x 6
Fully lengthened stretch
25 x 3
Fully lengthened stretch
25 x 3
Fully lengthened stretch
25 x 3
Fully lengthened stretch

MY INNER DEMON HAS QUENCHED HIS THIRST…RETURN NOW…HIDE…UNTIL TOMORROW MORNING WHEN YOU CAN BE UNLEASHED UPON THIS WORLD ONCE MORE

Daily Cooldown
-BB forearm curls ss shrugs (25 ps x 36 into 25 ps x 100)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 46s)

[The Solution]

Good thing i got legs today AMPED

[fittofattofit]

550 fat bar squat and a 510 FS! Awesome work Alex, and on the way to that 1900 total

[Misctake7]

MY MAN! Hows Body Nutrition treating you?!

Enjoying it so far! Started my own cooking/baking thread for the different flavors of Trutein. Experimenting with there BCAA supplement Aminolution right now.

Looks like you did an awesome job cutting down from the 260's! Looking great man! How is Performix treating you bro?

[NaturalPursuit]

Good thing i got legs today AMPED

HELL YEAH! you destroy it?

550 fat bar squat and a 510 FS! Awesome work Alex, and on the way to that 1900 total

Thanks dude! Really trying to emphasis my high bar and front squat to increase my low bar

Enjoying it so far! Started my own cooking/baking thread for the different flavors of Trutein. Experimenting with there BCAA supplement Aminolution right now.

Looks like you did an awesome job cutting down from the 260's! Looking great man! How is Performix treating you bro?

Very cool man! Things in my life have been on a constant incline…not letting little things bother me man its going great!

[Misctake7]

Very cool man! Things in my life have been on a constant incline…not letting little things bother me man its going great!

That's awesome and it's good to hear things are going so great for you! You deserved a rep spot long ago, so it's nice seeing you working with a company. Only bummer for us is no longer having the ability to review a wide range of products anymore, but it's nice to sit back and be able to back the products you represent as a rep now. I haven't had any Performix products before, so I hope you're enjoying the company you're repping

[pastorpritch]

Thanks man
Things are good. On vacation this week and started to do what you were doing a few years back - finding my own personal program that gives me gainz.

Love your progress and log man, can't wait to see what the rest of this year brings for you and the next!

[NaturalPursuit]

That's awesome and it's good to hear things are going so great for you! You deserved a rep spot long ago, so it's nice seeing you working with a company. Only bummer for us is no longer having the ability to review a wide range of products anymore, but it's nice to sit back and be able to back the products you represent as a rep now. I haven't had any Performix products before, so I hope you're enjoying the company you're repping

Thanks man! Yeah I agree but we've reviewed nearly everything haha..definitely love working with Cory! He's the man

Thanks man
Things are good. On vacation this week and started to do what you were doing a few years back - finding my own personal program that gives me gainz.

Love your progress and log man, can't wait to see what the rest of this year brings for you and the next!

Right on man! Seriously take your time, find an approach that makes sense on paper and from research, then adjust and manipulate based on the results. Keep doing that until you find it and then you can reap the rewards


2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
Auto-Regulated Micro-Cycle
Goals: Relearn motor patterns, strength the weakest parts of strength curves, focus on optimal fiber recruitment

Daily Warm Up
-5 min step mill (pushing thru heels on LB, toes on UB)
-cable arms (30x20)
-cable crunch (30x20)
-rope pullover (30x20)
-walking leg stretches
-leg swings

TESTED MY WEAKEST SQUAT YESTERDAY, TESTING MY WEAKEST BENCH TODAY…FINDING MY WEAKPOINTS…EXPOSING THEM…AND GROWING FROM THEM!!!

Fat Bar CG Bench
Bar x 10
135 x 6
225 x 1
Slow perfect form paused
235 x 1
275 x 1
315 x 1
335 x 1
365 x 1!!!

HERE COMES THE F#$KIN BOOM!!! CLOSE GRIP PR!!! I WANT MORE!!!

T Bar Rows
5 plates + 10 x 5
5 plates + 10 x 5
5 plates + 10 x 5
5 plates + 10 x 5
5 plates + 10 x 5
5 plates + 10 x 5

Incline DB Press
85's x 4
85's x 4
85's x 4
85's x 4
85's x 4

STICKING TO BASIC EXERCISES AND ABSOLUTELY DESTROYING THEM!

Pinched Scaps DB laterals
Side
65 x 2
65 x 2
65 x 2
Alt Front
35 x 4
35 x 4
35 x 4
Deadstop bent over rear
50 x 4
50 x 4
50 x 4

EVERY ANGLE! EVERY FIBER!

Flys- 8 sets
FS High Cable
20 x 4
20 x 4
20 x 4
20 x 4
FL Slight incline db
30 x 4
30 x 4
30 x 4
30 x 4

YOU CANT MATCH WHAT I BRING TO THE TABLE!

Biceps- 5 sets
Preacher curl bar
30 ps x 3
30 ps x 3
30 ps x 3
30 ps x 3
Paused Alt db cross body hammer
65 x 2
65 x 2
65 x 2

High arm cable curls (5 count squeeze)- 3 sets
FS
10 x 9
10 x 9
10 x 9

SPRINTING BACK AND FORTH IN BETWEEN SETS! NO REST! I DONT NEED THAT SH*T!

Bent over elbows in Overhand bar pressdowns- 6 sets
FL
80 x 4
80 x 4
80 x 4
FS
50 x 9
50 x 9
50 x 9
1.5 reps shortened
35 x 7
35 x 7
35 x 7

KEEP THE BLOOD POURING! RIPPING OUT THROATS!

Seated Face pulls
57.5 x 10
Rest pause
57.5 x 10
Rest pause
57.5 x 10

HS Arm machines
High Tricep press
40 x 6
40 x 6
40 x 6
High curl
40 x 6
40 x 6
40 x 6

BIGGER! STRONGER! MAKE EVERY SET COUNT!

Side lateral machine- 3 sets
85 x 3
85 x 3
85 x 3

BFR Forearms
Grip machine: 45 x 34 24 24 24
BB front wrist curls: 45 x 24 14 14 14

Timed DB Shrugs
55 x 1m 6s
Rest pause
55 x 36s
Rest pause
55 x 36s

THIS ANIMAL IS HUNGRY FOR MEAT!

Hanging leg raises
Weighted
+25 x 5
+25 x 5
+25 x 5
+25 x 5
+25 x 5
+25 x 5
Bodyweight toes straight
9
9
9

CANNIBALISTIC THOUGHTS!

Cable abs
Arms straight out
57.5 x 4
57.5 x 4
57.5 x 4
57.5 x 4
57.5 x 4
57.5 x 4
Rest Pause
35 x 48s
35 x 28s

This micro-cycle is getting to be on a different level…now that I have the numbers I need to shoot for from a strength aspect on squats, bench, and reads I can progress appropriately with the emphasis being on proper contractions…I'm past the point where I can blow my strength up with sloppy form…TIME TO BUCKLE DOWN, CONTRACT, PROGRESS, AND MOTHERF#$KING GROW!!!

Daily Cooldown
-BB forearm curls ss shrugs (25 ps x 36 into 25 ps x 100)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 52s)

I have a Performix supplement shipment coming in hopefully soon. Once its in I'll be back to writing my supplement logs and making a video on the entire breakdown of my current supplement stack

[fittofattofit]

Monster bro session Alex ... delts, tris and bis must've felt like they were bursting through the skin