BEAST's 2012 offseason and contest log.

[wilderbeast]

October 23, 2012 update:


10/23/12 AM WEIGHT: 233.8 lbs.


10/22/12:

9 am: 8 iu humulin-r
915 am: 16oz eggwhites, 16oz juice, 1 banana, 1.5 tbsp npb
1130 am: 16oz eggwhites , 3 slices ezekiel, 1.5 tbsp npb
230 pm: 8 iu humulin-r
245 pm: 16oz eggwhites, 1.25 cup rice, .75 cup berries, 6g fish oil
6 pm: 8oz eggwhites, 32oz gatorade
6 pm: Chest, Shoulders, Triceps
Nautilus incline press
495 x 16rp
Smith military press
315 x 16rp
BB Skullscrushers
195 x 19rp
PWO: 54g wpi
8 pm: protein bar, snack


10/23/12:

530 am: 8oz eggwhites, 4oz oj, 32oz gatorade
545 am: Back, biceps workout
Rope pulls
185 x 18rp
Deadlift
465 x 5
BB curls
175 x 16rp
730 am: 54g Whey isolate
830 am: 100mcg ghrh/ghrp
9 am: 6oz chicken, 140g pasta, 1.5 tbsp NPB
12 pm: 100mcg ghrh/ghrp
1230 pm: 6oz steak, 1.25 cup rice, 1.5 tbsp NPB
330 pm: 100mcg ghrh/ghrp
345 pm: 16oz eggwhites, 3 slices ezekiel, .75 cup berries, 6g fish oil
5 pm: 100mcg ghrh/ghrp
5 pm: 20 min cardio
6 pm: Sub sandwich, snack
9 pm: 16oz eggwhites, 3 slices ezekiel
10 pm: 100mcg ghrh/ghrp, 200mcg IGF-1 DES


Supplements:

No changes.


Everything is moving along nicely. The only snags so far are some lingering low back issues and some upper chest and shoulder joint issues. I have not had anything impede any of my training so far though . I am enjoying the increased recovery I have experienced over the last few weeks. My endurance and strength are both increasing. I have set nearly all new personal bests on all major lifts except regular squats. At this point I am still running a typical DC 3-way split, but I may modify it so that arms are trained with a little more volume (not DC style). I will keep you informed on any changes that come into the routine. At this point I am sitting at 233.8 lbs first thing in the morning. We are looking to add another 7-12 lbs by the middle of November. This weekend I am approximately 53 weeks out from my 2013 target show. I will continue to update this thread with info relating to my upcoming prep and the remainder of this offseason.


BEAST

 

[wilderbeast]

October 25, 2012 update:


10/25/12:

5 am: BCAAs
530: 8oz eggwhites, 32oz gatorade (intraworkout)
545: Leg Workout
Machine squat
995 x 7
Seated leg curl
280 x 19rp
Standing calf raises
495 x 20
675 x 16
815: 100mcg ghrh/100mcg ghrp-2
830: 6oz chicken, 140g pasta, 1 banana, 6g fish oil
1130 am: 100mcg ghrh/100mcg ghrp-2
12 pm: 6oz steak, 1.25 cup rice, 1.5 tbsp npb
3 pm: 100mcg ghrh/100mcg ghrp-2
330: 16oz eggwhites, 2 poptarts
6 pm: 100mcg ghrh/100mcg ghrp-2
615: 6oz chicken, 140g pasta, 1 tbsp npb
9 pm: 100mcg ghrh/100mcg ghrp-2
915: 200mcg IGF-1 DES
930: 16oz eggwhites, 3 slices ezekiel


Supplements:

No changes.


Strength is continuing to increase at a good rate. Lower body strength is starting to increase at a better rate then the last few weeks-months. I am pleased with the changes I have been able to make in the last few weeks. Stay tuned for updates to come


BEAST

 

[wilderbeast]

October 30, 2012 update:


10/30/12 AM WEIGHT: 237.6 lbs.


10/29/12:

9 am: 8 iu humulin-r
915 am: 16oz eggwhites, 16oz juice, 1 banana, 1.5 tbsp npb
1130 am: 6oz steak, 1.25 cup rice
230 pm: 8 iu humulin-r
245 pm: 6oz chicken, 140g pasta, 6g fish oil
6 pm: 8oz eggwhites, 32oz gatorade
6 pm: Back, Biceps
Rev grip pulldowns
305 x 17rp
BB Row
475 x 7
Alt DB curls
60 x 17rp
8 pm: 16oz eggwhites, 2 poptarts
10 pm: 16oz eggwhites, 2 blueberry waffles, 2 tbsp npb


10/30/12:

530 am: 8oz eggwhites, 32oz gatorade, BCAAs w/ leucine, creatine, & pre-wo mix
545 am: Legs and calves
Hack Squat
605 x 8
BB Stiff leg Deadlift
405 x 7
Lying leg curls
145 x 16
Seated calf raises
160 x 20
180 x 13
815 am: 16oz eggwhites, 2 poptarts
11 am: 6oz roast, 1.25 cup rice, 1 banana, npb
230 pm: 6oz chicken, 140g pasta, npb
430 pm: 16oz eggwhites, 3 slices ezekiel
630 pm: Cheat Meal
10 pm: 16oz eggwhites, 3 slices ezekiel, 6g fish oil


Supplements:

PCT begins next week.

PCT:

Week 1-2: HCG @ 2000 iu EOD, letro @ .625mg ED
Week 3-4: Letro @ .625mg ED
Week 5-8: Letro @ .625mg EOD
Week 1-7: Clomid @ 100mg ED
Week 1-8: Nolvadex @ 20mg ED
Week 1-8: Ostarine @ 10mg ED
Week 1-8: 16iu humulin-R x3/wk, 200mcg IGF-1 DES (pre-workout)

Strength changes:

Pulldowns up 15 lbs (down 3 reps total)
BB Rows up 20 lbs (same # of reps)
DB curls up 5 lbs (down 2 reps)
Hack squat up 20 lbs (up 1 rep)
BB SLDL up 50 lbs (same reps)


Weight is moving up nicely while things are tightening up. Strength is still increasing very nicely. I tweaked my forearm last night during my back workout, but hopefully the swelling and pain will be gone by Thursday morning for my chest, shoulders, and tricep workout. Look for updates coming at the end of the week


BEAST

 

[wilderbeast]

November 6, 2012 update:


11/6/12 AM WEIGHT: 233 lbs.


11/5/12:

915 am: 16oz eggwhites, 2 poptarts, 1.5 tbsp npb
1230 pm: 16oz eggwhites , 3 slices ezekiel, 1 banana, 1.5 tbsp npb
4 pm: 16oz eggwhites, 32oz gatorade
8 pm: 20g BCAAs and 50g karbolyn (intraworkout)
9 pm: Legs
Squat
405 to failure
225 to failure
HS SLDL
425 x 6
Lying leg curls
150 x 16
Leg press calf raises
495 x 20
585 x 15
11 pm: 16oz eggwhites, 2 poptarts, wheat thins


11/6/12:

9 am: 16oz eggwhites, 2 poptarts, 1 banana, 1.5tbsp npb
11:30: 6oz steak, 10oz potatoes
3:30: 6oz steak, 1.25 cup rice
6 pm: 20g BCAAs and 50g karbolyn
6 pm: Chest, shoulders, triceps workout (200mcg IGF-1 DES)
9 pm: 6oz steak, 2 cups rice
10 pm: 100mcg ghrh/ghrp


Supplements:

I have decided to stick with a more traditional cruise instead of a "PCT".

IF gear were legal in my country I would be crusing on the following:

200mg test e /wk
10mg ostarine ED
12.5mg aromasin EOD
50mg clomid (2 weeks)
20mg nolvadex (2 weeks)
1000iu hcg x2/wk (2 weeks) then 500iu x2/wk (6 weeks)
200mcg IGF-1 DES ED


Progress is still moving forward at a good rate. Weight is holding steady so far in the mid 230s. I hope to keep above 230 lbs over the next 8 weeks. Everything will kick back into high gear at the beginning of January 2013, and we'll start really pushing into the full-on offseason. Diet and supplement strategies will be changing for the upcoming year. Stay tuned for progress updates to come


BEAST

 

[wilderbeast]

November 13, 2012 update:


11/13/12 AM WEIGHT: 234.25 lbs.


11/12/12:

9 am: 16oz eggwhites, 8oz pineapple, 67g cream of rice, 2 tbsp NPB
11:30 am: 6oz steak, 1.25 cup rice
330 pm: 6oz chicken, 9oz potato
530 pm: 200mcg IGF-1 DES, 20g BCAAs, 32oz Powerade (intraworkout)
6 pm: Chest, Shoulders, Triceps workout
Decline press
405 x 12rp
Standing machine push press
515 x 19rp
Smith CGBP
275 x 8
315 x 8
345 x 8
375 x 7
Rope pushdowns
3 x 10
830 pm: 8oz chicken, 2 cups rice


11/13/12:

530 am: 20g BCAAs, 32oz gatorade (intraworkout)
545 am: Back, biceps workout
Standing CG pulldown
3 x 10
Rope pullovers
3 x 10
Pullups
4 x 8
BB Row
485 x 6
Alt db curls
45 x 8
55 x 8
60 x 8
Hammer curls
55 x 8
75 x 8
90 x 8
Rope cable curls
3 x 12-15
8 am: 16oz eggwhites, 1 banana, 2 poptarts
1130 am: 6oz steak, 1.25 cup rice
3 pm: 6oz chicken, 9oz potato, 1.5 tbsp NPB
6 pm: 6oz chicken, 12oz pineapple, 2 tbsp NPB
9 pm: 16oz eggwhites, green salad, 10g fish oil


Supplements:

No changes.


I had to cut off my DC blast cycle at 8 weeks this time around due to sore joints. I'll take about two weeks of volume training and hop back into a new DC blast cycle. I want to get back into a DC routine as quickly as I can because my strength has still been increasing at a very good rate, but as I said my joints are telling me that they definintely need a little break. Weight is holding steady around 234 lbs. at this point. I hope to hold onto all of the weight that I can over the next 7 weeks of my cruise. Diet and cardio will be re-evaluated at the 4 week in mark to make any adjustments necessary prior to finishing out my cruise and preparing for my next blast in January 2013. Overall I am very pleased with where we are finishing out the year. Stay tuned for big things to come in 2013!


BEAST

 

[wilderbeast]

November 15, 2012 update:


11/14/12: Rest Day


11/15/12:

515 am: 20g BCAAs and 32oz Powerade (intraworkout)
545 am: Leg workout
Squat
3 x 8
Hack Squat
3 x 8
Seated leg curl
3 x 8-25
DB SLDL
4 x 8
Standing calf raises
3 x 12-20
8 am: 16oz eggwhites, 8oz pineapple, 1.25 cup rice, 2 tbsp NPB
11:30 am: 6oz chicken, 1.25 cup rice, 8oz pineapple
300 pm: 16oz eggwhites, 1.25 cup rice
6 pm: 12oz steak and chicken, white rice, vegetables
9 pm: 16oz eggwhites, 3 slices ezekiel, 1 tbsp NPB, 10g fish oil


Supplements:

No changes.


Things have started off very well so far during this cruise. I am holding onto weight very well at this point. Strength and endurance are still also very good. Diet and cardio will be re-evaluated in another two weeks. Things are on track to be very productive throughout this cruise. I have my bloodwork coming up at the end of December, and if all is as it should be the new blast will start either the last week of Dec 2012 or Jan 2013!


BEAST

 

[wilderbeast]

2013 prep update #1:

Approximately 50 weeks out @ 233 lbs.
I will be posting video updates periodically. Here is a training clip from last week of a DC style set of decline bench presses. Enjoy! More to come.

405 lbs. decline rest pause set - YouTube


BEAST

 

[wilderbeast]

November 19, 2012 update:


11/18/12: Rest Day


11/19/12:

915 am: 7 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
930 am: 16oz eggwhites, 1 cup white rice, 8oz pineapple
1215: 7 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
1230: 16oz eggwhites, 1 cup white rice, 8oz pineapple
245 pm: 5 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
300 pm: 16oz eggwhites, 1 cup white rice, 8oz pineapple
530 pm: 5 iu humulin-r, 200mcg IGF-1 DES, 200mcg ghrp-2/100mcg mod grf
545 pm: 16oz eggwhites and 32oz Powerade (intraworkout)
600 pm: Leg and calves workout
800 pm: 16oz eggwhites, 1 cup white rice, 4oz pineapple
10 pm: 16oz eggwhites, 2 tbsp NPB, 6g fish oil


Supplements:

No changes.


I have gone to a cruise phase off of my DC training program to give my joints a break from the constant pounding that they take. Strength is still very good, but I am dealing with an old shoulder injury that flared up with a little swelling toward the end of last week. It feels much much better as of this morning, the swelling is down, and I believe I should be good to go by the latter half of the week to hit chest and shoulders again. Overall I am pleased with how things are going. Energy is a bit down, but I am managing. I am expecting incredibly positive things for the coming year. After talking with my coach, we've already started putting the whole plan together for 2013 to bring my weight up to a lean 250-260 lbs. and then come back down nice and slow for a show at the end of the year. We plan to hold 260 lbs. as long as physically possible prior to starting the actual prep (hopefully about at least 3 months) Stay tuned for more video and journal updates over the coming weeks!


BEAST

 

[wilderbeast]

November 20, 2012 update:


11/20/12 AM WEIGHT: 230 lbs.


11/20/12:

9 am: 7 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
915 am: 6oz steak, 1 cup white rice, 8oz pineapple chunks
1145 am: 7 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
12 pm: 16oz eggwhites , 1.67 cups white rice
245 pm: 5 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
3 pm: 16oz eggwhites, 2 slices ezekiel, 8oz pineapple chunks
530 pm: 5 iu humulin-r, 200mcg ghrp-2/100mcg mod grf, 200mcg IGF-1 DES
545 pm: 16oz eggwhites, 32oz gatorade
6 pm: Back, Biceps
8 pm: 16oz eggwhites, 4 slices ezekiel, 4oz pineapple chunks
10 pm: 6oz steak, 2 tbsp NPB, 6g fish oil
1030 pm: 200mcg ghrp-2/100mcg mod grf

11/19/12: Training update

Trained legs with high volume.

Squat
1 x 15,12,10

superset w/

Machine squat
3 x 10

Leg press
585 x 55 (RP- 25,20,10)

Smith machine SLDL
1 x 20,15,12

Lying leg curls
3 x 12

Standing calf raises
225 x 20
315 x 20
405 x 20
495 x 20
585 x 12


Supplements:

Humulin-r @ 5-10 ius with 4 meals per day, 4 days per week.


Working legs went great last night other than being completely exhausted. Tonight is going to be a great back and biceps workout. Meals are going down great. I have been hitting anywhere from 300-450 grams of carbs per day over the last week and yet my weight has still slightly gone down. I will talk this over with my coach, but food may be increasing. Strength is still very very good overall. Endurnace is down slightly, but it will pick back up as my body adjusts to slightly higher volume training over the next week to 10 days. I plan to start up another DC training blast as soon as my body lets me know that it is ready to do so. Everything seems right on track so far. Stay tuned!


BEAST

 

[wilderbeast]

November 21, 2012 update:


11/21/12: OFF training day


11/21/12:

9 am: 6 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
915 am: 16oz eggwhites, 1 cup white rice, 4oz pineapple chunks
1145 am: 6 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
12 pm: 16oz eggwhites , .67 cups white rice, 8oz pineapple chunks
245 pm: 6 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
3 pm: 16oz eggwhites, 3 slices ezekiel, 4oz pineapple chunks
530 pm: 6 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
545 pm: 16oz eggwhites, .67 cup white rice, 8oz pineapple chunks
745 pm: 16oz eggwhites, 4 slices ezekiel, 1 tbsp NPB, 6g fish oil
945 pm: 6oz steak, 2 tbsp NPB, green salad w/low cal dressing
1015 pm: 200mcg ghrp-2/100mcg mod grf, 200mcg IGF-1 DES


11/20/12: Training update

Trained back and biceps with high volume.

Neutral Grip pulldowns
1 x 15,12,10

One-arm machine rows
4 x 10

Tbar row
3 x 12

Rev seated CG pulldowns
4 x 10

Rope pullovers
1 x 15,15,15,12

Alt db curls
35 x 8
45 x 8
55 x 8 drop 30 x 6 drop 20 x 6

Cable curls
1 x 15,15,12,10

Seated cable preacher curls
4 x 10

Seated cable rev curls
4 x 10


Supplements:

No changes.


Back and bicep training went really well last night. My lats and my biceps were pumped to the max by the end of training. I could hardly lift my arm up to take my hat off after the workout because my biceps were soo pumped. I definitely attribute this at least partially to the combo of humulin-r and IGF-1 DES. I am looking forward to taking two days off in a row today and tomorrow for Thanksgiving. This should really give my body some time to rest up and help me recooperate faster in the process of working toward starting my next DC blast cycle as soon as possible. Hopefully I will be able to start another DC blast next week, or the following week at the latest. Happy Thanksgiving everyone! Enjoy the time with family and friends, and remember how blessed you are for what you have around you. Chest and shoulder workout is coming up on Friday. Thanks for following along!


BEAST

 

[wilderbeast]

November 28, 2012 update:


11/26/12: OFF training day

M1: 16oz eggwhites, 2 poptarts
M2: 16oz eggwhites, 8oz pineapple
M3: 16oz eggwhites, 8oz pineapple
M4: 16oz eggwhites, 2 poptarts
M5: 8oz turkey, 4 slices whole grain bread, mayo, lettuce


11/27/12:

M1: 16oz eggwhites, 2 poptarts
M2: 6oz steak, 1 cup rice
M3: 54g WPI, 3 sclices ezekiel
M4: 16oz eggwhites, 4oz pineapple, 1 banana (prewo)

Workout: Legs

Leg press
4 x 10-20

Rev machine squat
4 x 8

Hack Squat (super slow descent)
3 x 8

Smith SLDL
3 x 12-20

Seated calf raises
4 x 10-20

M5: 16oz eggwhites, 1 poptart, 4oz pineapple (pwo)
M6: 6oz steak, 1 cup rice, 1 poptart


11/28/12:

M1: 16oz eggwhites, 3 slices ezekiel, 2 tbsp NPB
M2: 6oz steak, 1 cup rice
M3: 54g wpi, 3 slices ezekiel
M4: 16oz eggwhites, 4oz pineapple, 1 banana (prewo)

Workout: Back

M5: 16oz eggwhites, 3 slices ezekiel (pwo)
M6: 6oz steak, 1 cup rice


11/29/12:

515 am: 16oz eggwhites, 16oz pineapple (prewo)
600 am: Chest and Shoulder Workout
830 am: 7 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
845 am: 16oz eggwhites, 1 cup white rice, 8oz pineapple chunks
11 am: 7 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
1115 am: 6oz steak, 1 cup white rice, 8oz pineapple chunks
245 pm: 6 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
3 pm: 54g wpi, 2 slices ezekiel, 8oz pineapple chunks
530 pm: 5 iu humulin-r, 200mcg ghrp-2/100mcg mod grf
545 pm: 16oz eggwhites, 2/3 cup white rice, 8oz pineapple chunks
945 pm: 6oz steak, 1 cup white rice, 10g fish oil
1015 pm: 200mcg ghrp-2/100mcg mod grf


11/30/12: OFF training, high carb day


12/1/12: Arms and calves training, mod carb day


Supplements:

No changes.


Training and diet have been going really well lately. I am eating quite a bit since starting my cruise. My hunger has actually been increased, and I have been taking down more carbs than usual. For the first four weeks of my cruise I have done no cardio. The plan is to start cardio for the second four weeks of my cruise to tighten up a little bit before starting my next blast at the end Dec/beg Jan. Strength has been quite good. The only negative so far is that about 1 week and a half ago I hyperextended my right AC joint when I was locking out a 405 lbs. decline bench press. It was the same AC joint that I separated about 2 1/2 years ago. I have been taking it easy on it since. I am not doing any pressing this week and I am undergoing intensive rehabilitation including ART, AIS (Active isolated stretching) and myofacial release. I plan to evaluate the current state of my shoulder health at the end of the week before planning training for next week. I'll update on what happens with the shoulder as the week progresses.


BEAST

 

[wilderbeast]

11/29/12: Training update


11/28/12 Workout: Back

WG pullups
3 x failure

NG pullups
3 x failure

Rope pullovers
4 x 12-15

Stretching overhead cable pulls
3 x 10

Seated 1-arm rope side pulldowns
4 x 10-15

Hyperextensions
2 x 15
1 x failure (~25)


11/29/12 Workout: Chest, Shoulders


Training, diet, and supplement updates will continue as time permits. I hope to be back to DC training by next week or the following week. We will have to see how my should holds up during pressing by the end of this week before I can make a proper determination of the next step in the training plan.


BEAST

 

[wilderbeast]

12/11/12 Update


12/10/12:

8am: 16oz eggwhites, 8oz pineapple
11am: 6oz steak, i cup white rice
2pm: 16oz eggwhites, 8oz pineapple
430pm: 8oz eggwhites, BCAAs, 32oz Gatorade (Intraworkout)
530pm: Chest, Shoulders workout

Nautilus incline
475 x 15rp + 1 NEG

DB incline fly wm
55 x 22

Pec Dec stretch
70lbs x 60 sec

Smith military press
305 x 15rp

DC Side lateral wm
80lbs

Shoulder stretch
60 sec

Cardio: 20 minutes on the elliptical

8pm: 6oz steak, 1 cup rice, green salad


12/11/12:

9am: 6oz steak, 1 cup white rice
1130am: 16oz eggwhites, 8oz pineapple
2pm: 16oz eggwhites, 8oz pineapple
430pm: 8oz eggwhites, BCAAs, 32oz Powerade (Intraworkout)
515pm: Back and biceps workout
730pm: 6oz steak, 1 cup white rice
930pm: 54g WPI, 2 tbsp NPB


12/12/12:

9am: 16oz eggwhites, 7.5oz pineapple
1130am: 6oz steak, 2/3 cup white rice
2pm: 16oz eggwhites, 7.5oz pineapple
5pm: 6oz steak, 2/3 cup white rice
7pm: 16oz eggwhites, 2 slices ezekiel, 2 tbsp NPB
9pm: 54g WPI, 2 slices ezekiel, 2 tbsp NPB

(OFF TRAINING)


DC training has begun again. My shoulders held up much better than I even expected yesterday. This was the first workout in the last 3 weeks that I have been able to fully press heavier weights for chest or shoulders. Physical therapy is continuing to get my shoulder back to 100% and to get my flexibility and range of motion back up to 100% from prior to the tweak to my old shoulder injury. I have backed off of the food so far this week. I will have a carb refeed day on Thursday of this week and a few chea tmeals over hte weekend. Cardio has also increased this week to 4 20 minute sessions (LISS). I plan to start my next blast the week after Christmas. I should be a little bit leaner and healthier overall by this time. Cardiovascular capacity has started to increase again. Hope everyone is enjoying the Holiday season so far. Stay tuned for updates to come.


BEAST