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

[MuscleMom]

Hey Derek. If it weren't for you I would never have gotten to where I am now.
Therefore your thread is deserving of my sub

This is great!

[Beast]

Hey Derek. If it weren't for you I would never have gotten to where I am now.
Therefore your thread is deserving of my sub

Happy to have played a part in your progress!

Nice reverse band benching D! RB benching has increased my lockout a ton! It also does save shoulder a lot. Love it!

I am very interested to see how this training block with the reverse bands translates over to my standard bench.

In!

YEAH BUDDY!

[Beast]

3-19-11: Lats + Bis

warm-up cardio + dynamic stretching

HS Pullover
270 X 10, 6

Nautilus Pulldown
270 X 10, 6

HS Pulldown
270 X 6, 4

1-Arm T-Bar Row
100 X 8, 4

Standing V-Bar Pulldown
130 X 10, 10

Fat Gripz BB Curl
125 X 4 drop 105 X 4 drop 85 X 4 drop 65 X 4

Beast Spider Curl
65 X 8, 7, 6

Constant Tension Incline BB Curl
65 X 10, 10, 10

Concentration Curl (Arnold Style)
30 X 10

I am typing this after today's (3-20-11) cardio session and I am pretty brain dead right now LOL. I weighed in at 207.8 lbs Saturday morning so I am down about 3 lbs in 2 weeks so everything is moving at a good pace right now. I will post a full overview/update of my program tomorrow.

Back pic from yesterday

[bballbrett5]

dat thickness

[robertfah]

dat thickness

^^ xx2. Crazy back there Beast....the cuts on your shoulders/biceps are unreal....can't wait to see the final product coem showtime!

[Beast]

dat thickness

^^ xx2. Crazy back there Beast....the cuts on your shoulders/biceps are unreal....can't wait to see the final product coem showtime!

Thanks guys! Yeah I can't wait to see the final product come showtime as well!

[MuscleMom]

Looking fantastic! ...and YAY to progress

[Ryan1981]

Looking good Beast! Keep killing it!

[Beast]

Looking fantastic! ...and YAY to progress

Thanks! Progress is a great motivator!

Looking good Beast! Keep killing it!

Thanks and will do!

[RUBICON19]

That back shot = $!!

[Beast]

That back shot = $!!

Thanks! My rear DB was my weakest pose the last time I competed.

[Beast]

3-21-11 Program Update

Training Schedule
Mon: Chest/Delts/Tris AM ~ LI Cardio PM
Tues: Back Thickness + Hamstrings AM ~ LI Cardio PM
Wed: HIIT Cardio
Thurs: Chest/Delts/Tris
Fri: Quads + Calves AM ~ LI Cardio PM (Depending on how my legs feel)
Sat: Lats + Biceps AM ~ LI Cardio PM
Sun: HIIT Cardio

Diet
Weight Training Days
Meal #1
1 Cup Oatmeal
10g Organic Raw Honey
1 Cup Organic Skim Milk
1.66 Scoops Scivation Whey
20g Peanut Butter

Meal #2 (Post-Workout)
3 oz. Whole Wheat Pasta
Organic Tomato Sauce (pretty much just tomatoes, garlic, sea salt, and other spices)
2 tsp Olive Oil
2 Scoops Scivation Whey

Meal #3 & #4
6 oz. Chicken/Turkey Breast
30g Nuts
Vegetables as desired

Meal #5
3 Whole Eggs (Organic Free Range)
6 oz. Chicken/Turkey Breast
1 Cup Kale

Cardio Days
Meal #1
1 Cup Oatmeal
10g Organic Raw Honey
1 Cup Organic Skim Milk
1.66 Scoops Scivation Whey
20g Peanut Butter

Meal #2 (Post-Cardio)
2 Scoops Scivation Whey
1 Apple
30g Peanut Butter

Meal #3 & #4
6 oz. Chicken/Turkey Breast
30g Nuts
Vegetables as desired

Meal #5
3 Whole Eggs (Organic Free Range)
3 oz. Chicken/Turkey Breast
1 Cup Kale

Supplements
Novem
Xtend
Essential EFA
Max CLA
Elastamine
Scivation Whey
Primaforce DAA + PGN EstraCort (4 weeks on/4 weeks off)
Primaforce Yohimbine HCL (pre-cardio only right now)

Current Weight (3-19-11) = 207.8 lbs


3-21-11: Chest/Delts/Tris

Warm-Up Cardio + Dynamic Stretches

Reverse Band (Elite Strong Band) Bench Press
Worked up to a max of 435 X 3 then did 315 X 12

Reverse Band (Elite Strong Band) Close Grip Bench
315 X 6, 6, 6

Incline DB Press
110's X 7, 5

DB Side Lateral
40's X 8, 6

Decline Skull Crusher
115 X 6, 6
I am really digging this setup for chest/shoulders/tris. My strength is going up, my joints are feeling good, and besides the occasional feeling beat up I am feeling great. The cravings are starting to kick it (mmm pizza) but having a competition coming up makes it very easy to stick to my diet 100%. I have 30 minutes of cardio on tap for this evening. Time to get shredded!

[RUBICON19]

Thanks! My rear DB was my weakest pose the last time I competed.

Well, NOT ANYMORE! Thats for sure!! I dont think you actually ahve any weak points!

[bazzi]

Hey bud have you always eaten mostly organic or just currently switched?

You need to try ground beef/steak that is grass fed and organic, the difference in taste and texture is amazing compared to hormone injected grain fed ones. That is if you havn't already

GL with the contest!

[Beast]

Well, NOT ANYMORE! Thats for sure!! I dont think you actually ahve any weak points!

Thanks Randy. The one area I would still like to see improve is my biceps.

Hey bud have you always eaten mostly organic or just currently switched?

You need to try ground beef/steak that is grass fed and organic, the difference in taste and texture is amazing compared to hormone injected grain fed ones. That is if you havn't already

GL with the contest!

I switched over to a lot of organic foods a few months back. I figure if I am going to put all this effort into my diet and training I might as well get the best food possible as well. Eating organic is a little more expensive, but not too bad at all.

I have been getting grass fed steak as well, though I haven't really been eating that lately (note to self, go buy some grass fed beef!). The taste and texture is definitely different.

[bballbrett5]

so are you doing any either Diet Solution-type free meals or Cut Diet type carb meals at this point?

[Beast]

so are you doing any either Diet Solution-type free meals or Cut Diet type carb meals at this point?

Right now I am doing carb-up days (Saturdays) where I have clean carbs in all my meals.

[Beast]

A trip down memory lane:
2003 (Age 19) Night before NPC Michigan Natural


2003 (Age 19) Post-Mexican Food Celebration Dinner pic


2003 (age 19) 1-2 weeks before the NPC Northern Michigan


2003 (Age 19) On stage at the NPC Northern Michigan

[Beast]

Some pics from my 2004 (age 20) contest prep:

[marcosbaez]

Hey Derek,

Great progress man!!

Looking at the old pics of you and you've always had a awesome set of wheels.

Keep up the great work!!

marcos

[MyNameIsArt]

Hey Derek,

Man you make me wish I took better care of myself earlier in life. I started working out in my late teens and that went on for a good 3 years. Made great progress and all, but then got caught up in the partying and drinking for the next 8 yrs. I still wonder how much progress I could have made if I dedicated those 8 wasted years to being healthy. C'est la vie. Better late than never I suppose. Thanks for the inspiration though.

Also, are you eating any fruit in your diet? And I noticed you always eat honey. I've been thinking of subbing my pre and post workout fruit for honey lately. You think honey would be more beneficial during those times?

[Beast]

Hey Derek,

Great progress man!!

Looking at the old pics of you and you've always had a awesome set of wheels.

Keep up the great work!!

marcos

Thanks Marcos. I have always squatted and deadlifted since I started working out, which has no doubt played a big part in the wheel development.

Hey Derek,

Man you make me wish I took better care of myself earlier in life. I started working out in my late teens and that went on for a good 3 years. Made great progress and all, but then got caught up in the partying and drinking for the next 8 yrs. I still wonder how much progress I could have made if I dedicated those 8 wasted years to being healthy. C'est la vie. Better late than never I suppose. Thanks for the inspiration though.

Also, are you eating any fruit in your diet? And I noticed you always eat honey. I've been thinking of subbing my pre and post workout fruit for honey lately. You think honey would be more beneficial during those times?

What you said is why I always stayed consistent, I knew that I couldn't get back that time back and so always stayed on my program. Now don't get me wrong I did my fair share of drinking and partying, but the majority of the time everything was on point.

I think using some honey is fine. I have fruit on my cardio only days right now, but was just thinking I need to add some more in.

[Beast]

3-22-11: Workout = Deads + Hams

Warm-up cardio + Dynamic Stretching

Barbell Stiff Leg Deadlift
135 X 5
155 X 5
175 X 5
195 X 5
215 X 5
235 X 5

Deadlift
235 X 5
255 X 5
275 X 5
295 X 5
315 X 5
335 X 5
355 X 5
My lower back was pretty fatigued at this point (already was before the start of this workout). I could have gone heavier but I felt the above was plenty sufficient.

Standing Single Leg Curl
30 X 15, 10

Seated Cable Row (To Chest)
150 X 10, 10

Was going to do some shrugs but my lower back was on fire so I called it a day. My posterior chain is completely fried right now, which is a good thing

[rspaid]

Good work man...really enjoy tracking you. Question...

I started out your bulking workout Monday and was done with Day 1 (Upper Body-A) in like 25-30 minutes. Is this the projected time or am I doing something wrong? Up the weight or? Also, I feel like more exercises could be added to go longer because I felt great after, but had more in the tank. What is the more specific emphasis on this workout and would I be able to upstart this to 60 days instead of 90?

I'm 269 pounds (6 foot 8 1/2) and would like to cut that fat and turn the 9-12 pounds into muscle and be around 260. I punched in at 269 today to kind of give you a perspective. I'm sitting here and saying cardio is going to be a big turning point in hitting my goals, am I right?

Sorry for all the questions in your progress thread, but if you could answer them that'd be sweet.

[mad86]

Hey D. How do you dose the DAA with pgn estracort?

[whatnow5]

That was an awesome trip down memory lane! Thanks D!

[thom2355]

I am curious about your macros in your meal #5. Any specific reason why the protein is higher than all the other meals?

[Beast]

Good work man...really enjoy tracking you. Question...

I started out your bulking workout Monday and was done with Day 1 (Upper Body-A) in like 25-30 minutes. Is this the projected time or am I doing something wrong? Up the weight or? Also, I feel like more exercises could be added to go longer because I felt great after, but had more in the tank. What is the more specific emphasis on this workout and would I be able to upstart this to 60 days instead of 90?

I'm 269 pounds (6 foot 8 1/2) and would like to cut that fat and turn the 9-12 pounds into muscle and be around 260. I punched in at 269 today to kind of give you a perspective. I'm sitting here and saying cardio is going to be a big turning point in hitting my goals, am I right?

Sorry for all the questions in your progress thread, but if you could answer them that'd be sweet.

The lower volume workouts will be much quicker than the later week workouts that are higher volume. The program is built on progressive overload so the beginning weeks are supposed to be easier, but they WILL get harder.

Adding in cardio would definitely help. I will do HIIT on your off days then you can throw in some post-workout cardio.

Hey D. How do you dose the DAA with pgn estracort?

4 Weeks On/4 Weeks Off- 3g DAA + 2 caps EstraCort upon waking.

That was an awesome trip down memory lane! Thanks D!

I haven't looked at those in a while so it was cool for me to see it as well.

I am curious about your macros in your meal #5. Any specific reason why the protein is higher than all the other meals?

That is a typo, should be 3 whole eggs + 3 oz. meat.

[muscleandgains]

Derek,

I am sorry to bug you but would love your opinion.I am doing Laynes power hyper split but 5 days instead of 6 . what routine is best

Mon upper power
tues lower power
wed off
thurs chest back tri hyper
fri deads legs shoul hyper
sat sun off .i cant always go these days cause i have a newborn..

or same split but

thursday chest sh tri
fri back bi legs -

would love your thoughts

[Beast]

Derek,

I am sorry to bug you but would love your opinion.I am doing Laynes power hyper split but 5 days instead of 6 . what routine is best

Mon upper power
tues lower power
wed off
thurs chest back tri hyper
fri deads legs shoul hyper
sat sun off .i cant always go these days cause i have a newborn..

or same split but

thursday chest sh tri
fri back bi legs -

would love your thoughts

I would do:
Mon upper power
tues lower power
wed off
thurs upper hypertrophy
fri deads/lower hypertrophy