The Beast 's Journal to his Return to The Stage on July 16th 2011!

[Bnizzle163]

Digging all the burgers lately Derek .

New back dub shot is money!

[Beast]

Looking thick Beast, thick! 13-weeks to finish the carving process .

Thanks Flynn! I think I am in a good spot for 13 weeks out. Though I know I am crossing over into the zone where it becomes much harder to lose fat.

Digging all the burgers lately Derek .

New back dub shot is money!

Me too! A burger on Ezekiel Bread + some potatoes = AWESOME PWO meal!

Thank you for the compliment. As I said previously, my rear double bicep was one of my weaker, if not my weakest pose, so for the past 3-4 years I have really been focusing on brining it up.

[solid252]

Thank you for the compliment. As I said previously, my rear double bicep was one of my weaker, if not my weakest pose, so for the past 3-4 years I have really been focusing on brining it up.

Which exercises do you think have been most beneficial to bring up your back to what it is today? I ask because I am focusing on my back this off season... I was going to rely on bent over rows, weighted pullups, and rack dead lifts. That's not ALL i am doing, just the things i am going to focus adding weight to on my lifts. Thought it couldn't hurt to ask your opinion. Thanks in advance bro, looking great for 13 weeks out.

[Beast]

Which exercises do you think have been most beneficial to bring up your back to what it is today? I ask because I am focusing on my back this off season... I was going to rely on bent over rows, weighted pullups, and rack dead lifts. That's not ALL i am doing, just the things i am going to focus adding weight to on my lifts. Thought it couldn't hurt to ask your opinion. Thanks in advance bro, looking great for 13 weeks out.

Thanks Solid!

Hammer Strength PULLOVERS! I think that is the #1 movement that have helped my lats. The pullover machine allows you to work your lats through a 180 degree motion and takes the biceps out of the movement.

#2 would be Hammer Strength Pulldown, done pulling only with the lats and not using momentum.

These are my favorite two movements, which work well with Rack Deadlifts and Bent Over Rows.

Pull-Ups work well for some people, but they didn't do much for my back width. I used to pretty much only do Deadlifts, Bent Over Row, Pull-Ups, and Wide Grip Lat-Pulldowns, then once I started to include close grip movements like pullovers and the hammer strength pulldowns my lat width responded much better.

[Beast]

4-20-11: Deadlift Day

Warm-Up Cardio + Dynamic Stretches

Deadlifts
405 X 3
455 X 3
500 X 3
550 X 1

I worked out with a friend who is a powerlifter and he pulled 585 X 4! Pretty intense set. I will be happy with 585 X 1

Machine Back Extensions
Smith Shrug
HS Shrugs
Rear DB Lateral
Free Motion Rows

Basically just did some random stuff. I think the deadlift workout from this morning just catch up with me because I am feeling mighty tired LOL. I am going to go do some cardio in a few hours. My schedule is a little switched up this week so just HIIT tomorrow, then back+bis on Friday, Legs on Sat, and HIIT on Sunday.

[adamjohn32]

4-20-11: Deadlift Day

Warm-Up Cardio + Dynamic Stretches

Deadlifts
405 X 3
455 X 3
500 X 3
550 X 1

I worked out with a friend who is a powerlifter and he pulled 585 X 4! Pretty intense set. I will be happy with 585 X 1

Machine Back Extensions
Smith Shrug
HS Shrugs
Rear DB Lateral
Free Motion Rows

Basically just did some random stuff. I think the deadlift workout from this morning just catch up with me because I am feeling mighty tired LOL. I am going to go do some cardio in a few hours. My schedule is a little switched up this week so just HIIT tomorrow, then back+bis on Friday, Legs on Sat, and HIIT on Sunday.

Nice deadlifting Derek, strong stuff.

[Beast]

Nice deadlifting Derek, strong stuff.

Thanks! Only 50 lbs away from my pre-injury PR!

[Beast]

4-21-11

40 mins of "Beast Burn" cardio. This is something new that I am experimenting with. I am not going to say what it is as of yet as I am still experimenting with it (Oh noez another secret "Beast" protocol )

[Flynn]

4-21-11

40 mins of "Beast Burn" cardio. This is something new that I am experimenting with. I am not going to say what it is as of yet as I am still experimenting with it (Oh noez another secret "Beast" protocol )

I knew you were nothing but a big tease !

[Beast]

I knew you were nothing but a big tease !

I tease you with exercises and then I tease you with food:

Meal time!


Onions, Mushrooms, Green Peppers, Kale (Cooked), 3 oz. Turkey Breast (Cooked), 3 Free Range Eggs.

Cooked the Onions, Mushrooms, and Green Peppers together. Once they start to brown add in the turkey. Once turkey warms up add in the kale. Cook that for a minute and then add in your eggs.

End Result =


This was DELICIOUS! I topped it with some sea salt and Heinz Low-Carb Ketchup... Home run dish!

[tsajdak]

I tease you with exercises and then I tease you with food:

Meal time!


Onions, Mushrooms, Green Peppers, Kale (Cooked), 3 oz. Turkey Breast (Cooked), 3 Free Range Eggs.

Cooked the Onions, Mushrooms, and Green Peppers together. Once they start to brown add in the turkey. Once turkey warms up add in the kale. Cook that for a minute and then add in your eggs.

End Result =


This was DELICIOUS! I topped it with some sea salt and Heinz Low-Carb Ketchup... Home run dish!

Now that's what I call food pRon!!

[Ritual732]

This was DELICIOUS! I topped it with some sea salt and Heinz Low-Carb Ketchup... Home run dish!

Did you add in any additional carbs aside from what you already stated?

[Beast]

Now that's what I call food pRon!!

Sexy food!

Did you add in any additional carbs aside from what you already stated?

No, this was a no carb meal not counting the veggies.

[co1e_train]

Do want above egg concauction. Breakfast foods FTW!!

[Beast]

Do want above egg concauction. Breakfast foods FTW!!

Here is another tasty one for you.

Breakfast of Champions

-1 Cup Oatmeal
-10g Extra Virgin Organic Coconut Oil
-1 Cup Skim Milk + 2 Scoops Chocolate Whey



GET IN MY BELLY!

[co1e_train]

All I have to say about the above proats






























yes.

[soujerz]

Are those Extra Thick cut oats? I like the Trader Joes brand extra thick cut oats better texture and a little bit more fiber than regular, whats your opinion on regular quaker quick 1-minute oats vs. extra thick cut oats?

[rakan92]

[QUOTE=Beast;668209111]Here is another tasty one for you.

Breakfast of Champions

-1 Cup Oatmeal
-10g Extra Virgin Organic Coconut Oil
-1 Cup Skim Milk + 2 Scoops Chocolate Whey



GET IN MY BELLY

hey derek

dont u cook u re oats in microwave or so? , and is there any advantage to eatin them uncooked with just skimmed milk?

[Beast]

Are those Extra Thick cut oats? I like the Trader Joes brand extra thick cut oats better texture and a little bit more fiber than regular, whats your opinion on regular quaker quick 1-minute oats vs. extra thick cut oats?

These are just regular quaker oats. I will check out the extra thick cut oats next time I am at Trader Joes.

I think the Quick Oats have a higher GI than regular oats, but not enough to matter about IMO.

hey derek

dont u cook u re oats in microwave or so? , and is there any advantage to eatin them uncooked with just skimmed milk?

I don't cook the oats just because of personal preference. I have never really been a fan of the texture cooked oats.

[Beast]

I am just going to do a quick recap of last week's workouts and then will start back with full detailed reports today.

Back + Biceps (Friday)
HS Pullovers
Beast Pulldowns
Straight-Arm Pulldowns
Standing V-Bar Pulldown
Beast Spider Curls
Fat Grips Hammer Curl
HS Preacher Curl

Legs (Saturday)
Squats (Worked up to 405 X 3)
Hack Squat
Front Loaded Leg Press
Lying Leg Curl
Standing Single Leg Curl
Standing Calf Raise
Seated Calf Raise

Sunday (Cardio)
45 mins Beastly Burn Cardio

[Beast]

4-25-11: 12 Weeks Out!
12 weeks out?! 12 weeks both feels like a lot of time yet not a lot of time LOL.

I weighed in this morning at 203.5. I am looking noticeably leaner in the mirror and has 2 visible ab veins. I am going to crank up the intensity of my evening cardio this week, still doing the 30 minute session but pushing myself harder.

Current Diet
Weight Training Days (Mon, Tues, Thurs, Fri, Sat)
Meal #1
1 Cup Oatmeal
1 Cup Organic Coconut Milk (Supplies 5g fat with minimal protein or carbs) + 5g Coconut Oil
2 Scoops Scivation Whey

Meal #2 (Post-Workout)
1 Scoop Scivation Whey
4 oz. Grass Fed Ground Sirloin on 2 Slices Ezekiel Bread
4 oz. Red or Sweet Potato

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

Meal #4
3 oz. Grass Fed Beef + Chicken/Turkey Breast
30g Nuts
Vegetables as desired

Meal #5
5 oz. Organic Whole Milk Yogurt
2 Scoops Whey Protein
3/4 Cup Blueberries

HIIT Cardio Days (Wed & Sun)
Meal #1
1 Cup Oatmeal
1 Cup Organic Coconut Milk (Supplies 5g fat with minimal protein or carbs) + 5g Coconut Oil
2 Scoops Scivation Whey

Meal #2 (Post-Cardio)
5 oz. Organic Whole Milk Yogurt
2 Scoops Whey Protein
3/4 Cup Blueberries

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

Meal #4
3 oz. Grass Fed Beef + Chicken/Turkey Breast
30g Nuts
Vegetables as desired

Meal #5
5 oz. Organic Whole Milk Yogurt
2 Scoops Whey Protein
3/4 Cup Blueberries

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)

[Beast]

4-25-11: Workout = Deadlift & Military Press Complexes

I was reading about various workout/movement complexes for athletic training on Saturday. One of the articles I read was from Thib on T-Nation as his method, which is different than the norm, sounded very interesting. I decided to give it a go today (not exactly as he outlined, but close).

Deadlift Complex: Rack Deadlift --> Full Deadlift --> Hanging Clean
495 X 3 --> 405 X 3 --> 195 X 3 (Explosive)
495 X 3 --> 405 X 3 --> 195 X 3 (Explosive)
495 X 3 --> 405 X 3 --> 195 X 3 (Explosive)
I probably should have went a little lighter on the Hanging Cleans but it still worked out well.

Military Press Complex: Standing Rack Military --> Standing Military --> Push Press
195 X 3 --> 135 X 3-5 --> 95 X 5 (Explosive)
195 X 3 --> 135 X 3-5 --> 95 X 5 (Explosive)
195 X 3 --> 135 X 3-5 --> 95 X 5 (Explosive)

Seated Cable Row Super-Setted with Reverse Pec Dec
150 X 10/10
150 X 10/10
150 X 10/10

I enjoyed this setup as it was something both new and challenging. I was absolutely drenched with sweat! Tomorrow I am going to do the same thing with squats (only if my lower back says it is ok after today workout) and close grip bench press. I was absolutely drenched with sweat!

On tap tonight = 30 mins of cardio.

[cbjones01]

Derek,

I know its a controversial topic, but what are your thoughts on PWO cardio? Dorian Yates has always said that PWO cardio is detrimental to muscle gains, and it's now stuck in my head that PWO is "bad". Do you have an opinion on the subject? I've recently tried to separate cardio to its own AM session, but I've found that two sessions is a real strain on time. I'd appreciate any thoughts on this!

[Beast]

Derek,

I know its a controversial topic, but what are your thoughts on PWO cardio? Dorian Yates has always said that PWO cardio is detrimental to muscle gains, and it's now stuck in my head that PWO is "bad". Do you have an opinion on the subject? I've recently tried to separate cardio to its own AM session, but I've found that two sessions is a real strain on time. I'd appreciate any thoughts on this!

I don't think post-weight training cardio is bad. Is it optimal when trying to gain muscle? Probably not. But if you are cutting I don't think it is going to cause muscle loss or anything. When I am bulking I just do HIIT on my off days (2X a week). I am separating cardio from weight training while cutting now for the simply fact that after my workouts I am beat and just want to get out of the gym. Going back to the gym in the evening is definitely very taxing and time consuming.

[co1e_train]

shoooooot man getting all nasty up in here with the cleans! That reminds of high school football days. That is a crazy deadlift concauction there man...may have to try it out one of these days.


Can we got some 12 week out pics? No homo

[Beast]

shoooooot man getting all nasty up in here with the cleans! That reminds of high school football days. That is a crazy deadlift concauction there man...may have to try it out one of these days.


Can we got some 12 week out pics? No homo

It was crazy indeed! I took some pics this weekend, but it was in front of a white wall so that plus my paleness really washed me out LOL. I am going to take some this week in front of a non-white wall

[soujerz]

These are just regular quaker oats. I will check out the extra thick cut oats next time I am at Trader Joes.

I think the Quick Oats have a higher GI than regular oats, but not enough to matter about IMO.



I don't cook the oats just because of personal preference. I have never really been a fan of the texture cooked oats.

Woops... i meant to say Bob's Red Mill Extra Thick Oats that i find at Trader Joes, regular supermarkets carry them too sometimes, The Trader Joes brand of oats that i buy are trader joe's Oat Bran and i do a 50/50 mix. the trader joes brand has less carbs than bob's red mill but more protein and more fiber according to the nutrition label, but its finely ground so less texture. I like having a variety of different GI oats depending on when i'm are having my carbs, pre/post or if its just during the day or an off day from the gym.

KEEP TRAINING LIKE A BEAST!

[Beast]

Woops... i meant to say Bob's Red Mill Extra Thick Oats that i find at Trader Joes, regular supermarkets carry them too sometimes, The Trader Joes brand of oats that i buy are trader joe's Oat Bran and i do a 50/50 mix. the trader joes brand has less carbs than bob's red mill but more protein and more fiber according to the nutrition label, but its finely ground so less texture. I like having a variety of different GI oats depending on when i'm are having my carbs, pre/post or if its just during the day or an off day from the gym.

KEEP TRAINING LIKE A BEAST!

Gotcha! I will check them out.

[Beast]

4-26-11: Squat + Bench Complexes!

I weighed in this morning at 202.9! Wow getting close to being under 200 lbs!

Squat Complex
Rack Squat --> Back Squat --> Squat Jump (Holding Dumbbell)
405 X 3 --> 315 X 5 --> 30 x 5
405 X 3 --> 315 X 5 --> 30 x 5
405 X 3 --> 315 X 5 --> 30 x 5

Bench Complex
Rack Bench --> Bench Press --> Speed DB Flat Press
315 X 3 --> 225 X 5 --> 30 X 10
315 X 3 --> 225 X 5 --> 40 X 10
315 X 3 --> 225 X 5 --> 50 X 10

Few sets of the abductor/adductor and decline hammer strength press.

[soujerz]

Derek I picked up some organic coconut oil to see if the mct's give my training a boost and then realized you use extra virgin the one I got isn't. Is there much of a difference? Should I return it and look for extra virgin? Also how long after breakfast do you wait to take NOVEM and then go train? Unfortunately I waited 4-5 hours after breakfast to train (couldn't help it had things to get done) and I looked very flat at the gym. My breakfast is the same as yours but I have been eating 30 grams of almonds instead of coconut oil.