The Beast Journey to Elite!

**HARRYBEAST** · 02-08-2019, 06:52 AM

CON4 - Light Bench
Week 6 (repeat)
5:40-7:50am

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 8RM=285 - 55x15, 105x12, 145x8, 200x8, 215x8, 235x8, 250x8

INCLINE BENCH - 8RM=170 - 55x5, 105x5, 140x8, 150x8, 165x8, 175x8

STEEP INCLINE DB PRESS - 8RM=45 - 35x8,8,8,8

Lat Pulldown - 110x8,8,8,8
DB Shrugs - 75x8,8,8,8
Hammer Curls - 40x8,8,8,8
Plank - 4 @ 60 second

LUNCH SESSION
1:10-2:00pm

Sauna - 24 minutes Mental Toughness PR!
Walk - 20 minutes

PAYOFF

**HARRYBEAST** · 02-11-2019, 06:59 AM

CON5 - Light Squat
Week 6 (repeat)
12:00-1:55pm

Bike - 10 minutes
Squat Holds - 3 @ 30 seconds

SQUAT - 8RM=365 - 55x5, 105x5, 145x3, 235x2, 255x8,280x8, 300x8, 325x8

DEADLIFT - 8RM=405 - 135x3, 225x3, 330x8, 355x8, 380x8, 405x8 Rep PR!

Seated Leg Curl - 45x8,8,8,8
Seated DB Calf Raise - 25x8,8,8,8
Floor Crunch - 100 reps

PAYOFF

**HARRYBEAST** · 02-11-2019, 07:10 AM

CON6 - OHP
Week 6
11:05-12:25pm

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

STRICT OHP - 8RM=150 - 55x5, 105x5, 105x8, 115x8, 125x8, 135x8

Lateral Raise - 10x8,8,8,8
Banded Rear Delt - Orange x8,8,8,8
Front Raises - 20x8,8,8,8
DB Side Raise - 40x20 (3 sets per side)

Bike - 25 minutes

PAYOFF

**FallenAngel80** · 02-11-2019, 01:54 PM

Nice rep PR on deads. Lots of hard work going on in here!

**HARRYBEAST** · 02-12-2019, 05:40 AM

Originally Posted by FallenAngel80

Nice rep PR on deads. Lots of hard work going on in here!

Thanks

**HARRYBEAST** · 02-12-2019, 07:09 AM

CON1 - Heavy Bench
Week 7
5:40-7:45am

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 8RM=290 - 55x15, 105x12, 145x8, 195x5, 240x8, 255x8, 275x8, 290x8 Rep PR!

INCLINE BENCH - 8RM=200 - 105x5, 145x3 170x8, 180x8, 195x8, 205x8Rep PR!

STEEP INCLINE DB PRESS - 8RM=45 - 45x8,8,8,8

Lat Pulldown - 130x8 (4 sets)
DB Shrugs - 75x8 (4 sets)
Hammer Curls - 50x8 (4 sets)
Hover - 4 @ 60 second

LUNCH SESSION
1:30-2:40pm
Sauna - 20 mintues
Bike - 20 minutes

PAYOFF

**HARRYBEAST** · 02-13-2019, 06:00 AM

CON2 - Heavy Squat
Week 7
5:30-7:45am

Bike - 10 minutes
Squat Holds - 3 @ 30 seconds

SQUAT - 10RM=335 - 55x5, 105x5, 145x3, 235x2, 305x8 330x8, 350x8, 375x8 Rep PR!

DEADLIFT - 10RM=335 - 135x3, 225x3 285x8, 310x8, 335x8, 360x8

LUNCH SESSION
1:30-2:35am
Sauna - 20 minutes
TG Leg Curls - 90x8,8,8,8
TG Calf Press - 300x8,8,8,8
TG Abs - 70x50,50
Bike - 15 minutes

PAYOFF

**HARRYBEAST** · 02-14-2019, 06:16 AM

CON3 - OHP
Week 7
1:15-2:15pm

Sauna - 10 minutes
Lateral Raise - 5x20, 10x15
Hammer Curls - 10x20, 25x12

STRICT OHP - 8RM=155 - 45x5, 95x5, 130x8, 140x8, 150x8, 160x8 Matched Rep PR!

Lateral Raise - 15x8 (4 sets)
Rear Delt DB Raise - 10x8 (4 sets)
Front Raises - 25x8 (4 sets)
DB Side Raise - 40x20 (3 sets per side)

PAYOFF

**HARRYBEAST** · 02-18-2019, 06:21 AM

CON4 - Light Bench
Week 7
5:40-7:50am

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 8RM=285 - 55x15, 105x12, 145x8, 195x5, 205x8, 220x8, 240x8, 255x8

INCLINE BENCH - 8RM=170 - 55x5, 105x5, 145x8, 155x8, 170x8, 180x8

STEEP INCLINE DB PRESS - 8RM=45 - 35x8,8,8,8

Lat Pulldown - 110x8,8,8,8
DB Shrugs - 75x8,8,8,8
Hammer Curls - 40x8,8,8,8
Plank - 4 @ 60 second

LUNCH SESSION
1:10-2:00pm

Sauna - 20 minutes
Walk - 20 minutes

PAYOFF

**HARRYBEAST** · 02-18-2019, 07:05 AM

CON5 - Light Squat
Week 7
12:00-1:55pm

Bike - 10 minutes
Squat Holds - 3 @ 30 seconds

SQUAT - 8RM=365 - 55x5, 105x5, 145x3, 235x2, 260x8, 285x8, 305x8, 330x8

DEADLIFT - 8RM=405 - 135x3, 225x3, 335x8, 360x8, 385x8, 410x8 Rep PR!

Seated Leg Curl - 45x8,8,8,8
Seated DB Calf Raise - 25x8,8,8,8
Floor Crunch - 100 reps

PAYOFF

**HARRYBEAST** · 02-18-2019, 07:10 AM

CON6 - OHP
Week 7
11:05-12:25pm

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

STRICT OHP - 8RM=160 - 55x5, 110x8, 120x8, 130x8, 140x8

Lateral Raise - 10x8,8,8,8
Banded Rear Delt - Orange x8,8,8,8
Front Raises - 20x8,8,8,8
DB Side Raise - 40x20 (3 sets per side)

Bike - 25 minutes

PAYOFF

**HARRYBEAST** · 02-19-2019, 06:39 AM

CON1 - Heavy Bench
Week 7
5:40-7:45am

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 8RM=290 - 55x15, 105x12, 145x8, 195x5, 245x8, 260x8, 280x8, 295x8? Rep PR?
Last set of Bench I missed the rack and pinched my hand pretty good

INCLINE BENCH - 8RM=200 - 105x5, 145x3 175x8, 185x8, 200x8, 210x8Rep PR!

STEEP INCLINE DB PRESS - 8RM=45 - 45x8,8,8,8

Lat Pulldown - 130x8 (4 sets)
DB Shrugs - 95x8 (4 sets)
Hammer Curls - 50x8 (4 sets)

LUNCH SESSION
1:30-2:40pm
Sauna - 20 mintues
Bike - 20 minutes
TG Abs - 70x40,40,40

PAYOFF

**JSClen** · 02-19-2019, 07:18 AM

howre things goin?

this isn't a troll, and I am FARRRR from being able to talk about weights, especially where I am these days... but did you do a reset recently? some of the 8 rep maxes seem light for you

**HARRYBEAST** · 02-19-2019, 07:20 AM

Originally Posted by JSClen

howre things goin?

this isn't a troll, and I am FARRRR from being able to talk about weights, especially where I am these days... but did you do a reset recently? some of the 8 rep maxes seem light for you

yeah I too was on the struggle bus. We are doing a 16 week conditioning cycle here. Most of these are rep PR's because I didn't train them at this rep range

**JRMoore82** · 02-19-2019, 09:40 AM

Dat dere payoff..........

**JSClen** · 02-19-2019, 01:28 PM

Originally Posted by HARRYBEAST

yeah I too was on the struggle bus. We are doing a 16 week conditioning cycle here. Most of these are rep PR's because I didn't train them at this rep range

fair dinkum

**HARRYBEAST** · 02-20-2019, 06:27 AM

CON2 - Heavy Squat
Week 8
11:20-1:00pm

Sauna - 10 minutes
Squat Holds - 3 @ 30 seconds

SQUAT - 10RM=335 - 45x5, 95x5, 135x3, 225x2, 275x1, 310x8 335x8, 355x8, 380x8 Rep PR!

DEADLIFT - 10RM=335 - 135x3, 225x3 290x8, 315x8, 340x8, 365x8

TG Leg Curls - 90x8,8,8,8
TG Calf Press - 300x8,8,8,8
TG Abs - 70x50,50

PAYOFF

**HARRYBEAST** · 02-21-2019, 06:50 AM

CON3 - OHP
Week 8
11:15am-12:45pm

Sauna - 10 minutes
Lateral Raise - 5x20, 10x15
Hammer Curls - 10x20, 25x12

STRICT OHP - 8RM=155 - 45x5, 95x5, 135x8, 145x8, 155x8, 165x8 Rep PR!

Lateral Raise - 15x8 (4 sets)
Rear Delt Cable Cross - 15x8 (4 sets)
Front Raises - 25x8 (4 sets)
Ab Bench - 40x20 100 reps
Bike - 15 minutes

PAYOFF

**HARRYBEAST** · 02-25-2019, 11:01 AM

CON4 - Light Bench
Week 8
5:40-7:30am

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 8RM=315 - 55x15, 105x12, 145x8, 195x5, 210x8, 225x8, 245x8, 260x8

INCLINE BENCH - 8RM=245 - 55x5, 105x5, 150x8, 160x8, 175x8, 185x8

STEEP INCLINE DB PRESS - 8RM=45 - 35x8,8,8,8

Lat Pulldown - 110x8,8,8,8
DB Shrugs - 75x8,8,8,8
Hammer Curls - 40x8,8,8,8
Plank - 4 @ 60 second

LUNCH SESSION
1:10-2:00pm

Sauna - 20 minutes
Walk - 20 minutes

PAYOFF

**HARRYBEAST** · 02-25-2019, 11:40 AM

CON5 - Light Squat
Week 8
4:00-5:35pm

Bike - 10 minutes
Squat Holds - 3 @ 30 seconds

SQUAT - 8RM=380 - 55x5, 105x5, 145x3, 235x2, 265x8, 290x8, 310x8, 335x8

DEADLIFT - 8RM=415 - 135x3, 225x3, 340x8, 365x8, 390x8, 415x8 Rep PR!

Seated Leg Curl - 45x8,8,8,8
Seated DB Calf Raise - 25x8,8,8,8
Floor Crunch - 100 reps

PAYOFF

**HARRYBEAST** · 02-25-2019, 11:53 AM

CON6 - OHP
Week 8
11:05-12:25pm

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

STRICT OHP - 8RM=165 - 55x5, 115x8, 125x8, 135x8, 145x8

Lateral Raise - 10x8,8,8,8
Banded Rear Delt - Orange x8,8,8,8
Front Raises - 20x8,8,8,8
DB Side Raise - 40x20 (3 sets per side)

Bike - 25 minutes

PAYOFF

**HARRYBEAST** · 02-26-2019, 06:31 AM

CON1 - Heavy Bench
Week 9
5:40-7:45am

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 8RM=290 - 55x15, 105x12, 145x8, 195x5, 245x5, 260x5, 280x5, 300x5, 315x3 ****!
Missed 2 reps on this so I get to repeat the whole week! So fun!

INCLINE BENCH - 8RM=200 - 105x5, 145x3 170x5, 185x5,195x5, 210x5, 220x5Rep PR!

STEEP INCLINE DB PRESS - 8RM=45 - 50x5,5,5,5,5

Lat Pulldown - 140x6 (5 sets)
DB Shrugs - 95x6 (5 sets)

LUNCH SESSION
11:10-12:05pm
Sauna - 20 mintues
Bike - 20 minutes
TG Abs - 70x40,40,40

PAYOFF

**HARRYBEAST** · 02-27-2019, 06:48 AM

CON2 - Heavy Squat
Week 9
11:20-1:00pm
I wanted to quit on this workout the whole time. I just felt slow and tired and weak. I am proud of myself for sticking it out

Sauna - 10 minutes
Squat Holds - 3 @ 30 seconds

SQUAT - 5RM=410 - 55x5, 105x5, 145x3, 235x2, 285x1, 320x5, 340x5, 365x5, 385x5, 410x5 Rep PR!

DEADLIFT - 5RM=400 - 135x3, 225x3 300x5, 325x5, 350x5, 375x5, 400x5 Rep PR!

Lunch Session
[I]11:20-12:10pm
Sauna - 20 minutes
TG Leg Curls - 110x5,5,5,5,5,5
TG Calf Press - 340x5,5,5,5,5,5
Ab Bench - 100 reps
Walk - 10 minutes

PAYOFF

**bmgamble** · 02-27-2019, 08:27 AM

Good job pushing through. I know those feelz. You are strongerer for it now.

**HARRYBEAST** · 02-28-2019, 05:58 AM

CON3 - OHP
Week 9
12:15-1:10pm

Sauna - 10 minutes
Lateral Raise - 5x20, 10x15
Hammer Curls - 10x20, 25x12

STRICT OHP - 5RM=165 - 45x5, 95x5, 130x5, 140x5, 150x5, 160x5, 165x5 Rep PR!

Lateral Raise - 20x6 (5 sets)
Front Raises - 30x6 (5 sets)
Rear Delt Cable Cross - 17.5x6 (5 sets)
Ab Coaster - 100 reps
Bike - 15 minutes

PAYOFF

**HARRYBEAST** · 03-01-2019, 06:40 AM

CON4 - Light Bench
Week 9
5:40-7:40am

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 8RM=315 - 55x15, 105x12, 145x8, 195x5, 210x5, 230x5, 245x5, 265x5, 280x5

INCLINE BENCH - 8RM=245 - 55x5, 105x5, 145x5, 160x5, 170x5, 185x5, 195x5

STEEP INCLINE DB PRESS - 8RM=45 - 35x8,8,8,8

Lat Pulldown - 120x6,6,6,6,6
DB Shrugs - 75x6,6,6,6,6
Plank - 4 @ 60 second

LUNCH SESSION
1:10-2:00pm

Sauna - 20 minutes
Walk - 20 minutes

PAYOFF

**HARRYBEAST** · 03-04-2019, 07:23 AM

CON5 - Light Squat
Week 9
12:00-1:35pm

Bike - 10 minutes
Squat Holds - 3 @ 30 seconds

SQUAT - 5RM=410 - 55x5, 105x5, 145x3, 235x2, 275x5, 295x5, 320x5, 340x5, 365x5

DEADLIFT - 5RM=450 - 135x3, 225x3, 300x5, 350x5, 375x5, 400x5, 425x5, 450x5Rep PR!

Seated Leg Curl - 45x6,6,6,6,6
Seated DB Calf Raise - 25x6,6,6,6,6
Floor Crunch - 100 reps

PAYOFF

**HARRYBEAST** · 03-04-2019, 07:35 AM

CON6 - OHP
Week 9
11:05-12:25pm

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

STRICT OHP - 8RM=165 - 55x5, 110x5, 120x5, 130x5, 140x5, 150x5

Lateral Raise - 10x8,8,8,8
Banded Rear Delt - Orange x8,8,8,8
Front Raises - 20x8,8,8,8
DB Side Raise - 40x20 (3 sets per side)

Bike - 25 minutes

PAYOFF

**HARRYBEAST** · 03-05-2019, 10:42 AM

CON1 - Heavy Bench
Week 9 (Repeat)
5:40-7:45am

Bike - 10 minutes
Lateral Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

[size=3]BENCH - 8RM=290 - 55x15, 105x12, 145x8, 195x5, 245x5, 260x5, 280x5, 300x3, 300x5, 315x2 ****!
So I did even worse than last week. Screwed up 300 and then redeemed myself then did the same with 315 and called it there. Looks like we will repeat this week a 3rd time

PAYOFF

**bmgamble** · 03-05-2019, 01:57 PM

I've done the rinse and repeat several times. Mostly it's mental. Get it next time Harry.

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