The Beast Journey to Elite!

[Anthony21]

Good stuff Harry. Out of curiosity do you know how much protein you're taking in? From the pics doesn't look like much so was just wondering.

[HARRYBEAST]

Wow that really opened it up!

I think you need to hand your "Beast" title over to your MIL

Rest assured most of the labor was me but she definitely kicks ass and is a great project manager (she knows how to do everything)

[HARRYBEAST]

I also forgot to mention the awesome/enraging part. When we moved the wall we realized that whenever the previous owner did this they left the old A/C duct wide open in the floor so we have been heating and cooling the sub floor the whole time. Put a board over it right now and all of the sudden the house is cooling off much better

[HARRYBEAST]

Good stuff Harry. Out of curiosity do you know how much protein you're taking in? From the pics doesn't look like much so was just wondering.

I am not really sure I am less focused on macros and more focused on getting quality foods. I just use pictures as a visual aide to make sure I am not snacking like a fool.

[HARRYBEAST]

TRAIN
had to run an errand and then chatted with a buddy for a bit so I was a little rushed but I got it all in

Warm Up
Bike 5 min @ 3

Straight Arm Pulldowns 70x15 (3 sets)
Face Pulls 65x15 (3 sets)
Pulldowns 120x15 (3 sets)
DB Shrugs 75x15 (3 sets)
Upright Rows 70x15 (3 sets)
Shrugdowns 140x15 (3 sets)
Reverse EZ Bar Curls 20x20, 30x20 (2 sets)
Calf Press 180x15 (3 sets)
Hover 3 @ 45 seconds


LIFE
Food


Weight
254.5

Recovery Efforts
Deep Tissue Massage
60 minutes of heaven
Erica surprised me with this, she is the best!

Hot tub
15 minute soak
Stretching
light work after the hot tub


PAYOFF

[penny0527]

Deep Tissue Massage
60 minutes of heaven
Erica surprised me with this, she is the best!

Good thing you clarified you were talking about a massage

[HARRYBEAST]

Good thing you clarified you were talking about a massage

was I?

[penny0527]

was I?

I didn't think so at first so I reread. Were you?

[HARRYBEAST]

I didn't think so at first so I reread. Were you?

Nah I am not a teenager anymore I can do it 60 times in one night any more

[HARRYBEAST]

TRAIN
A little crowded today which was annoying but still doable

Warm Up
Bike 5 min @ 3
Done as a continuous circuit
Front Squats 45x5, 45x5, 135x3
Hoist Leg Curl 60x20, 115x15, 167x10
Hoist Leg Ext 52x20, 78x15, 102x10

Hip Circle 10 forward, 10 backward, 10 each side, 5 squats, 5 second hold at the bottom, 5 squats

Front Squats
1RM=445, 3RM=390
225x2, 275x1, 315x1,
335x3

Trap Bar Deadlift (High Handle)
1RM=635, 3RM=595
230x1, 320x1, 410x1, 500x1
525x3

Deadlift Singles (EMOM)
1RM=600
12 Singles @ 430

Chains
Heaviest Bar Weight =410
375x2 (1,2,& 3 sets of chains)



I ran out of time after this so I did some stuff at home
Assistance
Done as a circuit
Barbell Calf Raises 135x15 (3 sets)
Supermans (3 sets)
Crunches 50 reps (3 sets)


LIFE
Food
Did the picture tracking but after this fell off for the weekend again

Weight
256


PAYOFF

[penny0527]

Nah I am not a teenager anymore I can do it 60 times in one night any more

60 times....60 minutes...I get it....


Did you go on Monday?

[HARRYBEAST]

yes mam. Wade talked me through it though and it was crazy packed and annoying

[penny0527]

yes mam. Wade talked me through it though and it was crazy packed and annoying

My gym was nuts on Monday. It was dead this morning though. Guess everyone shot their wad yesterday

[HARRYBEAST]

TRAIN
Got in early today as I had the day off

Bench
1RM=380, 3RM=350, 6RM=335, 8RM=315
45x15, 95x12, 135x8, 185x5, 225x3,275x1
300x6
305x6
285x8

Extra Wide Bench
1RM=???, 3RM=275, 6RM=???, 8RM=???
235x3
255x3
275x3 Matched Rep PR!

Sling Shot
1RM=415, 3RM=380, 6RM=370, 8RM=355
335x1
345x1
355x1
These all felt real solid. I would have liked the pause on the last one to be a bit longer but other than that not bad



At Home
DB Press 25x35, 50x20 (2 sets)
Bent Barbell Row 45x12, 95x12, 135x12
Rear Delt DB Raise 5x12 (3 sets)
DB Shrug 50x20 (3 sets)
Hammer Curls 50x12 (3 sets)


Erica's Session
I should have taken video again
We worked on basic setup and form for [B]front squats, back squats, narrow squats and wide squats. Trying to ease her into them. Need to look at Dicks and see if they sell bumper plates for her


LIFE
Food
I sucked all weekend!

Weight
260.0


PAYOFF

[HARRYBEAST]

TRAIN
I have been dealing with some rear delt/trap pain all weekend. It was hurting going into the session. I was aching during warm ups at the 315 set the bar dug into the spot and was really distracting the hell out of me so I sent Wade a text:

Me: When I unracked 365 it digs right into it man. I might be able to get this but it is distracting as hell. Should I try it or do something else?

Wade: Just do it.

Super simple but it was what I needed

Warm Up
Bike 5 min @ 3
Done as a continuous circuit
Comp Stance Squats 45x5, 45x5, 135x3
TG Leg Curl 50x20, 70x15, 90x10
TG Leg Ext 50x20, 70x15, 90x10

Hip Circle 10 forward, 10 backward, 10 each side, 5 squats, 5 second hold at the bottom, 5 squats

Comp Stance Squats
1RM=580, 2RM=555
225x2, 315x1, 365x1
400x2 (5 sets)

Narrow Stance Squats
3RM=520, 6RM=480
325x6 (3 sets)

Narrow Stance Squats (2 second pauses)
3RM=255
245x3 Rep PR!
255x3 Rep PR!
I like these

Ultra Wide Squats
10RM=135
135x10 (2 sets)



Assistance
Hoist Leg Curl 152x12 (3 sets)
Seated Calf Raise 70x12 (3 sets)
Straight Arm Cable Cruch 10x20, 12.5x20, 15x20, 17.5x20, 20x20


LIFE
Food (& Supps)


Weight
260.0
I am so frustrated with myself here. All I can do is get back on the bus though. Today I am prepared and ready to domin


PAYOFF

[penny0527]

Are you just teaching her squat and deads?

[bmgamble]

I was craving sushi before I even looked in here....thanks.
Nice sessions.

[HARRYBEAST]

Are you just teaching her squat and deads?

For now she does some pressing on her own during the week. She is not new to lifting just new to barbells really

[penny0527]

For now she does some pressing on her own during the week. She is not new to lifting just new to barbells really

Most women don't seem to like to bench (with the exception of those here) is why I asked.

[Stncldsnake]

Congrats on the rep PR's!!

[HARRYBEAST]

Most women don't seem to like to bench (with the exception of those here) is why I asked.

she like most women is mostly concerned with getting that squat booty

[penny0527]

she like most women is mostly concerned with getting that squat booty

Word

[Big_Sky_Guy]

Word

I could use a squat booty. All quads and hamms here

[HARRYBEAST]

TRAIN
I was worried about my shoulder issue. I walked in the door to see my Chiropractor buddy finishing up his squats so I chatted a bit with him about what is going on. He thinks its bursitis. He said some light self massage and some icing would be the best idea. Well he said resting it too but knew that I wouldn't do that.

Warm Up
Bike 5 min @ 3
Side DB Raise 5x20, 10x15
Hammer Curls 10x20, 15x15
Pulldowns 55x20, 100x15


CGDP
3RM=460, 6RM=440, 8RM=420
45x12, 95x8, 135x5, 185x3, 225x3, 275x1, 315x1, 365x1
390x6
395x6
375x8

Push Press
1RM=200, 3RM=185
165x3
Shoulder hurt the worse with these. Especially at the top




Assistance
Narrow Grip Pulldowns 120x12 (3 sets)
Narrow Grip Seated Rows 120x12 (3 sets)
Rear Delt DB Raises 7.5x12 (3 sets)
Hammer Curls 45x12, 50x12,12
Hammer Shrugs 150x12 (3 sets)
Hoist Ab Machine 80x20 (4 sets)
DB Shrugs 50x20 (3 sets)


LIFE
Food & Supps



Weight
259.5

Pool
Took all 3 kids to the pool alone last night. This was equal parts fun and crazy. We had a blast and then I dropped off Hank and Eva to spend the night with my parents and to watch fireworks. Best part of this was that I went home put Lucy to bed and vegged for about 2 hours alone. It was as awesome as it sounds


PAYOFF

[bmgamble]

My chiro said I had bursitis as well. Did therapy and seemed to get better over time. Then within the last year started flaring up bad again. Saw another chiro and he recommended me taking 4-5 grams of EPA/DHA from fish oil. Found one that had a good potency and started taking it. About a month later everything seemed to be back to normal and I've been taking it daily since. Just food for thought. Still flares up a bit on certain days, but it's definitely made my life better.

[HARRYBEAST]

My chiro said I had bursitis as well. Did therapy and seemed to get better over time. Then within the last year started flaring up bad again. Saw another chiro and he recommended me taking 4-5 grams of EPA/DHA from fish oil. Found one that had a good potency and started taking it. About a month later everything seemed to be back to normal and I've been taking it daily since. Just food for thought. Still flares up a bit on certain days, but it's definitely made my life better.

What brand did you use? I might have to add that in

[bmgamble]

What brand did you use? I might have to add that in

Earth Well Omega-3 Amazon Link
I take 3 caps in the A.M. and 3 in the P.M. to meet the 4-5 grams of EPA/DHA. Definitely not cheapest of fish oils especially at the dosage I'm taking, however, I am pain free most of the time now and my range of motion has increased dramatically.

[MatTheCur]

Earth Well Omega-3 Amazon Link
I take 3 caps in the A.M. and 3 in the P.M. to meet the 4-5 grams of EPA/DHA. Definitely not cheapest of fish oils especially at the dosage I'm taking, however, I am pain free most of the time now and my range of motion has increased dramatically.

I seriously have to step up my pill game, and get more fish oil in me =/

[HARRYBEAST]

TRAIN
Mandatory Golf Meetinig
Played golf this morning with dad and I actually played pretty well except for 3 holes that I lost my **** on. It was fun though as always
Back to the office to check emails and eat lunch then off to the gym

Warm Up
Bike 5 min @ 3

Straight Arm Pulldowns 70x15 (3 sets)
Face Pulls 57.5x15 (3 sets)
Pulldowns 120x15 (3 sets)
DB Shrugs 70x15 (3 sets)
Upright Rows 60x15 (3 sets)
Shrugdowns 140x15 (3 sets)
Reverse EZ Bar Curls 20x20, 30x20 (2 sets)
Calf Press 180x15 (3 sets)
Hover 3 @ 45 seconds


LIFE
Food

If I am completely honest with myself food is sneaking back in here again. I have been grabbing handfuls of stuff too. Today I am back to 4 planned eating times

Weight
260.0

Recovery Efforts
ICE
Shoulder/Trap Area. 2 sessions of 20 minutes
Mobility
Decided to start working this more too so today I did the first mobility drill listed in this article.
I had to break the bottom squat position to get 10 minutes in but this was eye opening.

http://dailyburn.com/life/fitness/be...-mobility-wod/


PAYOFF

[Anthony21]

Good stuff Harry. I would def recommend fish oil just for overall general health.