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| IronMass Forums A New Breed of Beast Workout Logs Discuss A New Breed of Beast in the Bodybuilding Science forums; Monday's recap Last night's refeed was perfect. I woke up full and ready to rock even though I barely slept. There's nothing like having 1 less week ... |
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09-11-2007, 11:13 AM
| #121 |
| Pro Stature  Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13   |  Re: A New Breed of Beast Monday's recap Last night's refeed was perfect. I woke up full and ready to rock even though I barely slept. There's nothing like having 1 less week than I thought to get me ultra motivated and focused. Supps/Diet Wake up/Pre Workout Cocktail 2 scoops VasoCharge 2 scoops Xtend 1 scoop Glutaform 1 scoop Primal EAA 1 scoop Beta-Alanine 4 Alcalean 4 Yohimbine HCL 2 Cissus 2 Anagen/2 Fenotest 600mg Phosphatidyl Serine 2g Vitamin C 50mg Zinc 1 MultiVitamin Workout Nutrition 6 scoops Xtend 1 scoop Primal EAA Post Workout 2 scoops Xtend 1 Scoop Creaform 1 scoop Glutaform 2 scoops Beta-Alanine 4 Alcalean 3 Dialene4 2g Vitamin C 1 Sesamin/2 Fish oil Meals 1,3,5 2 Max CLA Meals 2,4,6 2 Anagen/2 Fenotest Meals 1,3 Pre PM Cardio 4 Alcalean 4 Yohimbine HCL 3 Dialene4 2 scoops VasoCharge Meals 1,2,3,5,6 7oz Tilapia 6oz Asparagus 3tsp Enova 6.5oz Grapefruit (Meal 1) Meal 4 10 Eggwhites 3oz Tilapia 2tblsp PB 6.5 oz Grapefruit Pre Bed Cocktail 2 scoops Xtend 2 scoops Beta-Alanine 1 scoop Glutaform 2 scoops NitroCharge 2 Anagen/2 Fenotest 2 Cissus 3 ZMA Training Warm Up Internal/External Rotator Cuff Exercises Incline BB Press 135x10 warmup 185x6 175x6 165x6 155x6 155x6 Flat DB Press 60x6 60x6 60x6 60x6 60x6 Incline Cable Flys 40x6 40x6 40x6 30x6 30x6 Pushups 30 AbBench Crunches 150 110 110 Seated Twists 50 PM Cardio 5 min warmup 15 min HIIT on stationary bike 30 mins treadmill 9-12 incline speed 3 Chest/Abs kicked freakin' @ss. Had a huge pump and looked very full and striated when posing between sets. Abs were nice and TIGHT!!!
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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09-13-2007, 10:20 AM
| #122 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Tuesday's recap Supps/Diet Wake up/Pre Workout Cocktail 1 scoops VasoCharge 2 scoops Xtend 1 scoop Glutaform 1 scoop Primal EAA 1 scoop Beta-Alanine 4 Alcalean 4 Yohimbine HCL 2 Cissus 2 Anagen/2 Fenotest 600mg Phosphatidyl Serine 2g Vitamin C 50mg Zinc 1 MultiVitamin Pre Workout 2 scoops Xtend 2 scoops VasoCharge Workout Nutrition 6 scoops Xtend 1 scoop Primal EAA Post Workout 2 scoops Xtend 1 Scoop Creaform 1 scoop Glutaform 2 scoops Beta-Alanine 4 Alcalean 3 Dialene4 2g Vitamin C 1 Sesamin/2 Fish oil Meals 1,3,5 2 Max CLA Meals 2,4,6 2 Anagen/2 Fenotest Meals 1,3 Pre PM Cardio 4 Alcalean 4 Yohimbine HCL 3 Dialene4 2 scoops VasoCharge Meal 1 10 Eggwhites 3oz Tilapia 4oz Avacado 125g Spinach 6.5oz Grapefruit Meals 2,3,5,6 7oz Tilapia 6oz Asparagus 2tblsp PB (2,3,6) 3tsp Enova (5) Meal 4 12 Eggwhites 2tblsp PB 6.5oz Grapefruit Pre Bed Cocktail 2 scoops NitroCharge 2 scoops Beta-Alanine 2 scoops Xtend 1 scoop Glutaform 2 Anagen/2 Fenotest 2 Cissus 3 ZMA Training Pullups 10 +10x6 +10x6 +10x6 6 Bent Over Rows 135x10 warm up 170x6 175x6 180x6 185x6 190x6 Wide Parallel Grip Pulldowns 170x6 170x6 170x6 170x6 170x6 Close Parallel Grip Seated Row 195x6 195x6 195x6 195x6 195x6 Nautilus Pullovers 130x6 130x6 130x6 130x6 130x6 BB Shrugs 275x6 275x6 275x6 275x6 275x6 Hyperextentions 25x12 25x12 25x12 Posing: 1 round of mandatories Cardio: 5 min warm up 15 sprints at 16 15 LI at 10 HIIT on stationary bike 30 mins backwards True Strider Eliptical PM 50 mins treadmill 9-12 incline speed 3 Great workout. I was surprised at how strong I was. After the Pullups it was GAME FREAKIN' OVER!!!!!!!!!! I was a maniac on a mission stalking then attacking each exercise. NO EXCUSES, JUST STRIATIONS
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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09-13-2007, 05:12 PM
| #123 | |
| is missing heavy pulls  Join Date: Apr 2005 Location: Maryland
Posts: 4,644
Recipes: 0 Rep Power: 186   | Re: A New Breed of Beast strong pullups
__________________ COME CHECK OUT MY JOURNAL  Quote:
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09-14-2007, 10:12 AM
| #124 | |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Quote:
Derek wanted me to do some pre and post refeed pics so that he could make some adjustments to my refeed so that I stay fuller between refeeds. These are from my Wednesday refeed. Black trunks are pre and blue trunks are post. Pre  Post  Pre  Post 
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton | |
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09-14-2007, 10:20 AM
| #125 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Pre  Post 
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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09-14-2007, 10:31 AM
| #126 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Pre  Post 
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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10-01-2007, 12:19 PM
| #127 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Alright, lots of workouts to recap. Again, I am on my new training program designed by Derek. The focus is on legs of course and my lower lats and lat width. My upper back is in good shape, but my width is lacking and the line from my upper lats to lower gets broken. I've added two more supps to my arsenal. Primaforce Pure ALA and Lean Green. Both are potent ati oxidants. As I get leaner and the weather gets cooler, I need to stay healthy. They also both aid in fat loss. ALA helps with shuttling nutrion into the muscle cells rather than fat, and green tea is a potent fat burner. Diet is Cut Diet 2500, but most days is closer to 2200, because of my hernias. I can't eat as many veggies as I'm supposed to when I'm working, too much internal pressure while on my feet for eight hours. The hernias do not bother me while training so it's all good. Thursday's training: Push Load Day BB Bench Press 135x10 warm up 175x6 warm up 205x6 205x5 205x3 pause x1 Standing Military Press 115x6 115x6 115x5 I do these the old school way. Standing, straight back, no lean, all delts and tris. Decline CG Bench Press 185x6 185x4 175x6 Dips 10 +10x7 +10x8 AbBench Crunches 300 Posing 1 round of Mandatories Cardio 5 min warm up 15 mins HIIT on stationary bike 15 sprints at 14, 15 LI at 10 30 mins revrse eliptical PM Cardio 40 mins treadmil 9 incline 3 speed Friday's Training Pull Volume Day T-Bar Rows 50x15 warm up 100x12 125x12 125x12 I haven't done these in FOREVER. They felt great. I use 25 pound plates for more range of motion. Wide Parallel Grip Lat Pulldown 125x12 130x12 135x12 Medium Parallel Grip Seated Cable Row 180x12 180x12 180x12 Straight Arm Pulldown 110x12 120x12 130x12 DB Shrugs 90x12 90x12 90x12 Behind the Back Smith Shrugs 275x12 275x12 275x12 DB Curls 30x12 30x12 30x12 Hammer Curls 25x12 25x12 25x12 Cable Curls 70x12 75x12 80x12 Posing 2 rounds of mandatories Cardio 5 mins warm up 15 mins HIIT on stationary bike. 15 sprints just like yesterday 40 mins reverse eliptical Saturday Legs VOLUME Day Leg Press 250x20 warm up 450x20 500x20 525x20 Front Squats 100x20 115x17 115x16 Extensions 120x20 120x16 120x15 Leg curls 70x20 70x17 70x15 DB Lunges 35x15 35x15 35x15 Had a nice little dry heave during the second set. Smith Standing Calf Raise 140x15 140x12 140x12 Seated Calf Raise 100x20 100x20 100x20 Posing 1 round of mandatories Cardio You guessed it HIIT on the Stationary bike. 15 sprints. I was sure that these would be impossible today, but I was wrong. Posing helped my legs recover a bit. The first few sprints weren't as fast as usual, but about 1/2 way in the speed picked back up. 15 mins reverse eliptical BUSY night at work, so it should equal a PM Cardio session. I drank about 8 scoops of Xtend through out my 8 hour shift. This week ROCKED!!! I love my new training, and the Cut Diet is not a diet to me, it's what and how I eat. I feel as though I've gained a bit of lean mass this week, but the scale and pics will tell the tale
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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10-01-2007, 06:54 PM
| #128 | |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,644
Recipes: 0 Rep Power: 186 | Re: A New Breed of Beast nice workouts
__________________ COME CHECK OUT MY JOURNAL Quote:
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10-02-2007, 10:26 AM
| #129 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's some pics from last Thursday.      
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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10-03-2007, 09:07 AM
| #130 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast NEWS FLASH Then NANBF has ruled and I am ALLOWED to compete in the Gateway Naturals!!!!!!!! I had thought they would not allow me to compete, but since it has almost been the full year since I've used estrogen blocker, (it's got an X in the name but no numbers), and since I in no way used it to prepare for the contest, and live a total DRUG FREE LIFE I can compete. I went to Marc, Derek, and Semper27 for advice and they all agreed that I will be ready in 11 days. My main goal was of course to do the Clash and bring a drastically improved physique to the stage than I did in June. I am confident that I have made those drastic improvements. Now it's time to get ready to be onstage. I'm going to have to pose my glutes off to make sure I have the stamina. As of now I will be dropping the Yohimbine HCL. It is know to cause some water retention and I naturally carry more water than I would like. After I finish this meal of Tilapia, asparagus and macadamia nut oil, it's back to the gym to tan, POSE, and do probably an hour on the treadmil. My glutes are close to coming in anyway, so why not see if it can healthfully be done in 11 days. I've been learning from the best about how to set your goals high and acheive them. TEAM SCIVATION BABY!!!!!!!!!!!!
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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10-03-2007, 10:42 AM
| #131 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Monday and Tuesday's training. Monday: Pull Load Day Deadlifts 135x10 warm up 225x5 warm up 275x8 285x8 295x9 Tweaked my back a bit on the first working set, but only enough to make me extra concious of my form. Pullups 8 7 6 Bent Over Rows 185x8 185x8 185x8 BB Shrugs 275x8 275x8 275x8 BB Curls 80x8 90x6 90x5 Posing: 1 round of mandatories Unfortunately one of my co workers was sick and I had to pull a 10 hour shift at the Diner. I didn't get home until 1am and was beat. No cardio on Monday. I was NOT happy about having to work so long. It makes me crazy to think that I can sleep 5 hours a night, train HARD for 3 hours a day and be on a caloric defecit, but still make it to work and stay healthy. The alkaline nature of the Cut Diet and of course the glutamine product of the year, Xtend, help immensly. Tuesday: Push Volume Day Incline Smith Press 135x10 warm up 175x12 175x11 175x7.5 I haven't done these in 2 years. I did them Serge Nubret style, extra wide grip. My hands were touching the collars on the outside of the bar. This provides MUCH MORE pec isolation and almost no delt or triceps work. Decline Smith Press 175x10 175x10 175x11 Extra wide grip on these as well Incline Cable Flys 40x9 45x5 x 35x5 forgot to lower the weight when I put on the 5 lb plates 35x8 Cable Cross 40x12 40x12 50x12 At this point my chest was skin bursting swollen. I had never had a pump like this before. DB Shoulder Press 40x12 40x12 40x10 DB Laterals 25x12 25x12 25x12 1 Arm Cable Laterals 30x9 20x12 20x12 Skull Crushers 45x15 55x12 55x10 V-Bar Pressdowns 120x12 120x12 120x12 Posing 1 round of mandatories PM 3 rounds of mandatories Cardio HIIT 5 min warm up 15 sprints at 14, 15 LI at 10 30 mins reverse eliptical PM 30 mins reverse eliptical AbBench crunches 100 100 Seated Twists 50 each side I tanned before posing and by the time I was done I was pouring with sweat. Then while doing cardio I decided to wear sweats and a long sleeve shirt to keep my body temp high and hopefully aid in thermogenisis. I of course drank my 4 scoops of Xtend and 1 scoop of Primal EAA. When I got home I stepped on the scale and weighed 177.5, as opposed to my Sunday morning cold empty stomach weight of 178.5. This just shows how much water I am holding. No worries though. The rest of this week will be HIGH INTENSITY!!! I'm not at all worried about muscle loss. I've got my Xtend, Primal EAA, and am still eating a lot of Cut Diet Calories. I will be taking Lean Green with every meal as I find it gives me a great thermogenic reaction.
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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10-04-2007, 10:49 AM
| #132 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast As I've said over the last few weeks, I have been feeling my hernias a bit while waiting tables, so to counter that I have dropped my veggie intake to take up less space in my abdomen and therefore have less pressure. A big meal like my refeed is fine, because it's right before I go to bed and on my days off I don't feel them becasue I'm not on my feet. Here's Wednesday's meals Meals 1,2,3 7oz tilapia 5oz asparagus 3tblsp Enova Meal 4 7oz tilapia 2tblsp PB 6.5oz grapfruit Meal 5 3oz tilapia 10 eggwhites 2tblsp PB 6.5oz PB Meal 6 REFEED 12oz asparagus (this is difficult for me to get down lots o'veggies) 1 1/4 dry cups oatmeal 3/4tblsp honey 18 almonds 2tblsp raisins 12oz sweet potato 2tblsp PB Supps Xtend Prinal EAA VasoCharge Cissus Phosphatidyl Serine Anagen Fenotest Sesamin Fishoil Creaform Glutaform CLA ALA Lean Green Taurine Multi Alcalean Dialene4 ZMA Yes it's a lot of supps, but I'm putting the hammer down and need all the Extra help I can get. Training Legs Load Day Squats 135x10 warm up 185x8 205x6 205x5 Seated Calf Raise 170x6 160x8 160x7 SLDL 3x225x8 PM Posing/Cardio 3 rounds of mandatories 1 30 second hold of front relaxed emphasis on flexing legs HARD. This is my weak point as far as stamina. Most of the time onstage is in the front, or with the legs posed the same way. This can be brutal. I have to pose my legs HARD to have the separations show deeply Usual HIIT 5min warm up 15 sprints at 14, 15 LI at 10 on stationary bike 30 minutes reverse eliptical. I hit this HARD. Not so much LI, but a good intense session with some long fast paced sections. I did not plan this, it just happened. I looked down at one point with 12:02 left on the clock and just kicked it into overdrive. The whloe time telling myself that it was 12 minutes and two seconds to acheive greatness. I did the eliptical wearing sweats and a long sleeve shirt witha towel over my head. I was POURING with sweat. I think the elevated body heat helped push me to another level. I reall concentrated on feeling both the HIIT and Eliptical in the glutes. Gotta get MUCH more defintition back there. Before I went to the gym for posing and cardio I weighed 180.5. During cardio I drank 25oz of Xtend/Primal EAA and after I drank 33oz of Smart Water. When I got home I weighed 179. Again, I feel as though I'm holding a lot of water. I know that next week that will all go away with the Cut Diet water protocal, but if I can jumpstart it I will. I still have a bit of lower ab fat that I want to obliterate in the next few days. 9 days left. Nine more days to work toward greatness
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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10-09-2007, 08:42 AM
| #133 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast  
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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10-09-2007, 08:44 AM
| #134 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast    
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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10-10-2007, 05:26 AM
| #135 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's a bunch of training recaps Friday Push Volume Extreme Wide Grip Incline Smith Press 135x15 warm up 165x15 155x13 145x14 Extreme Wide Grip Decline Smith Press 3x155x15 Incline Cable Flys 30x15 30x10 pause x5 30x10 pause x4 Cable Cross 3x40x15 DB Shoulder Press 40x15 40x13 pause x3 40x8 pause x7 DB Laterals 3x25x15 1 Arm Cable Laterals 3x30x15 Skull Crushers 55x15 55x14 pause x3 55x7 pause x5 pause x3 V-Bar Pressdowns 120x15 120x12 pause x3 120x12 pause x5 AbBench Crunches 3x 100 Seated Twists 3x50 Posing 1 round mandatories Cardio HIIT 5 minutes warm up 15 sprints 30 mins reverse eliptical Saturday Legs Volume Leg Press 250x25 warm up 2x450x20 450x25 Front Squats 3x105x20 Leg Ext. 120x20 120x15 pause x5 120x16 pause x6 Leg Curls 3x60x20 DB Lunges 30x20 30x15 30x16 Standing Calf Raise 140x18 140x15 pause x6 140x14 pause x7 Seated Calf Raise 3x110x20 Posing 1 round of mandatories Cardio HIIT the ususal 5 min warm up 15 sprints 20 mins total. I thought there was no way I could do right after the leg workout above. I got on the bike and warmed up and still didn't think I could do it, BUT I DID!!!! Midway through, I was sprinting as hard as ever. If you want it, you'll damn well do it!!! 15 mins reverse eliptical Sunday Walked Red for 45 mins Posing off and on all day Monday 5 DAYS OUT Legs Leg Press 250x25 warm up 2x450x20 Front Squat 105x15 110x15 Leg Ext. 130x20 130x18 Leg Curl 80x20 80x15 DB Lunges 2x30x15 Standing Calf 140x16 140x12 pause x4 Seated Calf 2x110x20 Pm Posing 4 rounds of mandatories and individual pose work 1 round of routine Cardio 40 mins treadmil 3 speed 9-6 incline Diet is on point with less veggies to make room in my abdomen for ALL THE WATER. 3 gallons on Sunday 2.25 gallons on Monday Supps are the same, except 99mg potasium every 4 hours No more Anagen, I'll miss you
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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