The Beast's Redemption Continues! 2011 Contest Prep #2!

[Beast]

This is gunna be an epic log!! I am subbed fo sho!!! It was great talking to you and Marc at the Arnold and if you ever are in the Novi area or if it would be cool to jet out there, it would be sweet to have a training session with you(chest day preferred, haha) Since you are dieting down for your comp in July, maybe I could throw out a Bobby Flay style challenge? I too will be trying to get chizzled for the summer, plus itll give me that extra drive to get it done.

Great talking with you as well. PM me info on the gym you train at.

[MuscleMom]

Thanks! Looks like we will be dieting together

Yes we will!!!

[Beast]

3-10-11: Chest/Delts/Tris

5 mins cardio + dynamic lower back stretching

Push Press
Worked up to a max set of 195 X 3 PR!!!

Decline Close Grip Bench
Worked up to a max set of 275 X 3

Nautilus Shoulder Press
270 X 8 (wide handles), 8 (close handles)

Decline HS Press
270 X 8, 8

Cable Side Lateral
30 X 15

1-Arm Reverse Pressdown
40 X 15

Pec Dec
100 X 15

Very solid workout today. I hit 195 X 3 on the push press, which beats my previous personal best of 185 X 3. Decline CGB felt great as well.

My diet is going well, though I am definitely feeling like I am dieting in the evening where I am only eating protein, fats, and veggies and the cravings are starting to set in

My lower back is still a little tender today so I will ice it to get ready for squats tomorrow

[NC_Tarheel]

In for squat #'s.......

I've got them tomorrow as well. I've been cooped up in the squat rack all winter...it's time to get outside and do some fun stuff!!!

[Ron Parmeter]

I cant wait to follow this!!!


Derek, awesome to finally meet you.. Kill this prep..

[Beast]

In for squat #'s.......

I've got them tomorrow as well. I've been cooped up in the squat rack all winter...it's time to get outside and do some fun stuff!!!

I want to hit 405 today!

I cant wait to follow this!!!


Derek, awesome to finally meet you.. Kill this prep..

Great to finally meet you as well. This prep shall be murdered!

[Beast]

3-11-11: Quads + Calves

Warm-up cardio + dynamic stretching

Squats
275 X 3
295 X 3
315 X 3
335 X 3
355 X 3
375 X 3
395 X 3
405 X 1- I went into this set only planning on hitting 1 rep, focusing on making sure my form was perfect.

Everything felt pretty solid. My hip flexors felt a little tight so I need to work on that (foam roller + stretching). I also need to work on keeping my lower back tight after the first rep as I found on reps 2 and 3 I would start to let my lower back lose its arch.

Hack Squat
280 X 8, 6
I was expecting more reps but I guess I expended quite a bit of energy on squats!

Leg Press
540 X 15
Goal is to get 20 reps (without pausing) with this weight.

V-Squat Calf Raise
360 X 6

Seated Calf Raise
135 X 10

[bbqwizard]

Derek here is a wierd question for you. Have you ever trained someone that wanted to compete, but couldn't do a whole lot of "normal" cardio? How did they do?

[RUBICON19]

This will be AMAZING for sure!

[NC_Tarheel]

3-11-11: Quads + Calves

Warm-up cardio + dynamic stretching

Squats
275 X 3
295 X 3
315 X 3
335 X 3
355 X 3
375 X 3
395 X 3
405 X 1- I went into this set only planning on hitting 1 rep, focusing on making sure my form was perfect.

Everything felt pretty solid. My hip flexors felt a little tight so I need to work on that (foam roller + stretching). I also need to work on keeping my lower back tight after the first rep as I found on reps 2 and 3 I would start to let my lower back lose its arch.

Awesome job. On heavy sets I feel like I lose my arch after the 2nd rep or so as well. Good job on the squats though.

Instead of foam rolling, I went to Lowe's and picked up a 4" diameter PVC pipe. It will bring tears to your eyes but it is better than any foam roller I've ever tried and it cost a whopping $5.

[RUBICON19]

Awesome job. On heavy sets I feel like I lose my arch after the 2nd rep or so as well. Good job on the squats though.

Instead of foam rolling, I went to Lowe's and picked up a 4" diameter PVC pipe. It will bring tears to your eyes but it is better than any foam roller I've ever tried and it cost a whopping $5.

Nice idea bro.

[Beast]

Derek here is a wierd question for you. Have you ever trained someone that wanted to compete, but couldn't do a whole lot of "normal" cardio? How did they do?

I have worked with a couple wheelchair bodybuilders, but they were not getting ready for competitions. They both had access to an upper body ergometer, which they used for their cardio:

This will be AMAZING for sure!

YEAH BUDDY!

Awesome job. On heavy sets I feel like I lose my arch after the 2nd rep or so as well. Good job on the squats though.

Instead of foam rolling, I went to Lowe's and picked up a 4" diameter PVC pipe. It will bring tears to your eyes but it is better than any foam roller I've ever tried and it cost a whopping $5.

One thing to note about foam rolling is more pain does not = more beneficial. That being said if you like the PVC pipe keep at it.

[MyNameIsArt]

3-11-11: Quads + Calves

Warm-up cardio + dynamic stretching

Squats
275 X 3
295 X 3
315 X 3
335 X 3
355 X 3
375 X 3
395 X 3
405 X 1- I went into this set only planning on hitting 1 rep, focusing on making sure my form was perfect.

When you're working up to your max weight, how do you choose your starting weight?
And do you have a particular number of sets in mind when you train in this fashion?
Also, how much rest between these sets?

Sorry so many questions.

ps. how are the fat gripz working out for you? I keep seeing the adds all over the internet so much that I SO want to dish out the moolah for them. That's advertising for ya. Aside from helping with the grip strength, how do you find it affects the exercise you're doing? Does it decrease focus on the working muscles or increase it?

Again, sorry the barrage of questions. hehe

[Beast]

When you're working up to your max weight, how do you choose your starting weight?
And do you have a particular number of sets in mind when you train in this fashion?
Also, how much rest between these sets?

Sorry so many questions.

ps. how are the fat gripz working out for you? I keep seeing the adds all over the internet so much that I SO want to dish out the moolah for them. That's advertising for ya. Aside from helping with the grip strength, how do you find it affects the exercise you're doing? Does it decrease focus on the working muscles or increase it?

Again, sorry the barrage of questions. hehe

I honestly don't have any set rules, though I usually aim for 6-10 sets of 3 reps. Rest time = whatever you need to feel ready to attack the next set.

The Fat Gripz are pretty cool on exercises like BB Curls and Close Grip Bench I find the keep more tension on the arms and less on the shoulders/chest. I really only use them on curls, bench press, and close grip bench though they can be used for a lot more.

[Beast]

3-12-11: Back + Biceps

Warm-up cardio + stretching

HS Pullover
270 X 8, 7, 6

1-Arm T-Bar Row
50 X 12
75 X 12
100 X 4

Lat-Pulldown super-setted with Straight-Arm Pulldown
220 X 6 ss/ 85 X 6

V-Bar Pulldown (to face) super-setted with V-Bar Pulldown (to chest, done standing)
130 X 10 ss/ 130 X 10

HS Pulldown
140 X 15, 12 (focusing on keeping constant tension on the lats, not going all the way up on the eccentric portion)

Fat Gripz BB Curl
125 X 6
105 X 6
85 X 6

Beast Spider Curls super-setted with Incline BB Curls
65 X 8 ss/ 65 X 8
65 X 8 ss/ 65 X 8
65 X 8 ss/ 65 X 8

Concentration Curls (Arnold Style)
25 X 10

Machine Hammer Curl
100 X 8 drop 80 X 8 drop 60 X 8 drop 40 X 8

And that brings an end to my weight training workouts for the week! I weighed in at 210.5 lbs this morning (exact same as on Monday) but I am without a doubt leaner. I am not going to make any changes to my diet for next week though I may add some additional cardio in. Today marks 18 weeks out from my competition and I feel I am in a great spot at this far out.

[adminJaxon]

awesome week Derek! have a great weekend, can't wait to see you bring it next week!

[Lobrim]

Good luck with the show - wondering how long a typical weight training session lasts for. do you intentionally keep it under a certain time?

3-12-11: Back + Biceps

Warm-up cardio + stretching

HS Pullover
270 X 8, 7, 6

1-Arm T-Bar Row
50 X 12
75 X 12
100 X 4

Lat-Pulldown super-setted with Straight-Arm Pulldown
220 X 6 ss/ 85 X 6

V-Bar Pulldown (to face) super-setted with V-Bar Pulldown (to chest, done standing)
130 X 10 ss/ 130 X 10

HS Pulldown
140 X 15, 12 (focusing on keeping constant tension on the lats, not going all the way up on the eccentric portion)

Fat Gripz BB Curl
125 X 6
105 X 6
85 X 6

Beast Spider Curls super-setted with Incline BB Curls
65 X 8 ss/ 65 X 8
65 X 8 ss/ 65 X 8
65 X 8 ss/ 65 X 8

Concentration Curls (Arnold Style)
25 X 10

Machine Hammer Curl
100 X 8 drop 80 X 8 drop 60 X 8 drop 40 X 8

And that brings an end to my weight training workouts for the week! I weighed in at 210.5 lbs this morning (exact same as on Monday) but I am without a doubt leaner. I am not going to make any changes to my diet for next week though I may add some additional cardio in. Today marks 18 weeks out from my competition and I feel I am in a great spot at this far out.

[Michael Blaise]

Great thread! I like how you set your work-outs up to start off with heavy weights and low reps. Kinda reminds me of Christian Thibaudeau style workouts.

Curious if your doing any ab work?

[Beast]

awesome week Derek! have a great weekend, can't wait to see you bring it next week!

Thanks Jaxon!

Good luck with the show - wondering how long a typical weight training session lasts for. do you intentionally keep it under a certain time?

My workouts, counting my warm-up cardio + dynamic stretching + weights, are around 60-75 mins. I don't intentionally try to keep them under a certain time though the are usually always in that time frame.

Great thread! I like how you set your work-outs up to start off with heavy weights and low reps. Kinda reminds me of Christian Thibaudeau style workouts.

Curious if your doing any ab work?

Thanks. I have always been a fan of incorporating some heavy work for bodybuilders as gaining strength leads to muscle growth. The primary stimulus for hypertrophy is heavy loads (producing heavy tension in the muscles). I am doing abs on Wed and Sun right now, which are my HIIT cardio + abs workouts.

[thom2355]

Appears as though I will be making a trip to the Redford Theatre this summer. Sweet!

On a side note, have you noticed the amount of shows the NPC has added in Michigan this year? They have pretty much blown up in the past couple of years.

[Beast]

Appears as though I will be making a trip to the Redford Theatre this summer. Sweet!

On a side note, have you noticed the amount of shows the NPC has added in Michigan this year? They have pretty much blown up in the past couple of years.

Awesome!

Yeah there are tons of MI NPC shows, quite a few of which are drug-tested.

[Beast]

A couple pics from yesterday, 18 weeks out:

[robertfah]

One thick b@stard! Holy wheels.....can't wait to see you in 18 weeks when you're shredded, should be epic!

[bballbrett5]

jebus! do you attribute your sick quad development to anything other than a history of heavy squats/deads + genetics?

[adminJaxon]

no kiddin, Derek's legs have always been sic!

Derek I wasn't sure if you said you really liked front squats for quad dev or not?

[triplewhammy]

I agree the legs have always been OFF THE CHAIN.

[MuscleMom]

Looking BEASTLY

Really looking great Derek!

[Beast]

One thick b@stard! Holy wheels.....can't wait to see you in 18 weeks when you're shredded, should be epic!

Thanks! Yeah my legs have always been my strong point.

jebus! do you attribute your sick quad development to anything other than a history of heavy squats/deads + genetics?

Heavy squats and deads. I have always squatting heavy. I saw my best leg growth when I was doing sets of 4-6 reps for squats and stiff leg deadlifts.

no kiddin, Derek's legs have always been sic!

Derek I wasn't sure if you said you really liked front squats for quad dev or not?

Front squats are a great exercise. I personally don't like doing them but they are definitely a good exercise.

I agree the legs have always been OFF THE CHAIN.

Thanks!

Looking BEASTLY

Really looking great Derek!

Thanks I appreciate all the support and motivation.


Pic showing off the hammy!

[The Solution]

The Beast delivers when it comes to sending the nudez! Looking good Derek, Thick upperbody and big Wheels! Can't wait to see what you will look like in 18 weeks and up on stage!

[Beast]

3-14-11: Chest/Delts/Tris

Warm-Up Cardio + Dynamic Stretches

Reverse Band (Elite Strong Band) Bench Press
Worked up to a max of 465 X 3 then did 315 X 12

Reverse Band (Elite Strong Band) Close Grip Bench
Worked up to a max of 415 X 3 then did 315 X 10

Incline DB Press
105's X 6, 6

DB Side Lateral
35's X 10, 8

Decline Skull Crusher
95 X 12, 8

Today was the first time I ever tried Reverse Band Bench Press and it was rather interesting. I was reading on a powerlifting website this weekend about the reverse band bench press and figured I'd give it a go. To me it felt like it was taking the delts and tris out of the lift some and also enhanced the contraction of the chest (highest tension [weight] when the chest is contracted).

After the reverse band work I went into my "hypertrophy" based work for the chest, delts, and tris. All-in-all this was a great workout and I truly felt like I had an effective workout when I left the gym.