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  1. #1
    Prep Coach NaturalPursuit's Avatar
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    NaturalPursuit is offline

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

    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
    FaceBook: http://www.facebook.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)

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  2. #2
    Banned The Solution's Avatar
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    In on this brother!
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  3. #3
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    You know I'll be lurking! (and then hopefully posting more )
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

    "Be the change you wish to see in the world"...-Ghandi

    Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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  4. #4
    Registered User nathangreen's Avatar
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    First Page

    Nice progress shots. Traps look like your head is in danger of being eaten lol
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  5. #5
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by The Solution View Post
    In on this brother!
    Originally Posted by wrkoutfrq View Post
    You know I'll be lurking! (and then hopefully posting more )
    Originally Posted by nathangreen View Post
    First Page

    Nice progress shots. Traps look like your head is in danger of being eaten lol
    Thanks for the support guys!
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  6. #6
    Registered User happydude101's Avatar
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    I'm in, too! Need to get my dose of crazy intense sessions. ;-)
    You may not be where you want to be, but a lot of people would love to be where you are. Keep pushing.

    *** Follow me on Instagram - @happydude00 ***
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  7. #7
    RE1GN in Blood VO2Maxima's Avatar
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    Checking in and subscribing. Looking good in those recent pictures, Alex!
    Olympus Labs
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  8. #8
    Registered User willBstrong's Avatar
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    In4 the rapening of all your former haters
    *2 poor 2 b a fake natty crew*
    *still watches SpongeBob crew*
    *southern crew*

    "I hope it comes back negative so we won't have to get you snipped" - Jason Blaha's girlfriend, August 28, 2015, referring to his fertility test results
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  9. #9
    Registered User red_cat's Avatar
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    ooooooooh so in
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  10. #10
    Bloody but unbowed fittofattofit's Avatar
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    Huge gains over the last 4 years Alex .. being a beast in the gym has paid off!
    Have you got a show lined up?
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  11. #11
    Registered User pastorpritch's Avatar
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    Dude such awesome gainz

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    Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
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  12. #12
    Registered User jaredmus's Avatar
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    Boom no thread

    In in in in
    Trying to improve day in and day out.

    MY youtube-://www.youtube.com/user/JaredBodyB/videos

    My instagram-- JaredBB22
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  13. #13
    Prep Coach NaturalPursuit's Avatar
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    NaturalPursuit is offline
    Originally Posted by happydude101 View Post
    I'm in, too! Need to get my dose of crazy intense sessions. ;-)
    Haha glad I can provide

    Originally Posted by VO2Maxima View Post
    Checking in and subscribing. Looking good in those recent pictures, Alex!
    Thanks! Trying to make your kinda progress!

    Originally Posted by willBstrong View Post
    In4 the rapening of all your former haters


    Originally Posted by red_cat View Post
    ooooooooh so in
    Appreciated dude!

    Originally Posted by fittofattofit View Post
    Huge gains over the last 4 years Alex .. being a beast in the gym has paid off!
    Have you got a show lined up?
    Originally Posted by pastorpritch View Post
    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?

    Originally Posted by jaredmus View Post
    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

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  14. #14
    Banned The Solution's Avatar
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    Originally Posted by willBstrong View Post
    In4 the rapening of all your former haters
    lost it.
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  15. #15
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by The Solution View Post
    lost it.
    I was literally LOL haha




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  16. #16
    Bloody but unbowed fittofattofit's Avatar
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    fittofattofit is offline
    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
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  17. #17
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by fittofattofit View Post
    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!






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  18. #18
    Registered User willBstrong's Avatar
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    Originally Posted by NaturalPursuit View Post
    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...
    *2 poor 2 b a fake natty crew*
    *still watches SpongeBob crew*
    *southern crew*

    "I hope it comes back negative so we won't have to get you snipped" - Jason Blaha's girlfriend, August 28, 2015, referring to his fertility test results
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  19. #19
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    Originally Posted by NaturalPursuit View Post
    Congrats on that new certification, Alex. Sounds like it is/will be one of many!
    You may not be where you want to be, but a lot of people would love to be where you are. Keep pushing.

    *** Follow me on Instagram - @happydude00 ***
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    In! Will have to subscribe when at desktop PC. Killing it bro!!!
    Progressive overload + progressive eating = gains. Simple as that!
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    Originally Posted by willBstrong View Post
    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

    Originally Posted by happydude101 View Post
    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

    Originally Posted by Misctake7 View Post
    In! Will have to subscribe when at desktop PC. Killing it bro!!!
    MY MAN! Hows Body Nutrition treating you?!
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    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)



    Last edited by NaturalPursuit; 08-31-2015 at 02:35 AM.
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    Good thing i got legs today AMPED
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    550 fat bar squat and a 510 FS! Awesome work Alex, and on the way to that 1900 total
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Registered User Misctake7's Avatar
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    Originally Posted by NaturalPursuit View Post
    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?
    Progressive overload + progressive eating = gains. Simple as that!
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    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by The Solution View Post
    Good thing i got legs today AMPED
    HELL YEAH! you destroy it?

    Originally Posted by fittofattofit View Post
    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

    Originally Posted by Misctake7 View Post
    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!
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    Registered User Misctake7's Avatar
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    Originally Posted by NaturalPursuit View Post

    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
    Progressive overload + progressive eating = gains. Simple as that!
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  28. #28
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    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!
    Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
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  29. #29
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by Misctake7 View Post
    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

    Originally Posted by pastorpritch View Post
    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



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  30. #30
    Bloody but unbowed fittofattofit's Avatar
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    Monster bro session Alex ... delts, tris and bis must've felt like they were bursting through the skin
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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