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View Full Version : Enter Bear's Cave....(Round 2)



Altered Beast
11-16-10, 12:24 pm
It is time again to absolutely f*cking dominate like I always do, but even more so now. I have included 5/3/1 powerlifting style exercises into my heavy duty volume training. I perform 5/3/1 style powerlifts for Standing Barbell Military Press and Deadlifts, while box squatting after straight set ass to ankle squats and 150 pound chain bench presses either in the middle or at the end of my chest workouts.

Beware, I am still aggressive and also on Test and M-Stak. My revamped diet is listed below. You will notice I've added white rice for a few meals. I was over consuming fiber and got tired of sitting on the toilet so much!

Below is my current nutrition and supplement regimen (all foods are Organic and Gluten-free). My diet percentage is 50/40/10 (pro/carbs/fats). I drink about 1 1/2 gallons of Super-Distilled Ozarka Water daily.

It may seem like a lot, but not for me. Just enough to see growth and burn fat. An endo-mesmorphic metabolism has its strengths and weaknesses.

Meal 1:

I swig a cup of decent strength coffee while making breakfast.

11 egg whites, 1 whole egg with shredded Unikass Aged Robusto Cheese and Celtic Sea Salt
1 and 3/4 cup of oatmeal with 7 or 8 chopped up strawberries and 16-20 blueberries
I also add cinnamon and some brown sugar to the oatmeal

Supps: Pak (while eating), Omega 3 (600 EPA/DHA), Vitamin C (1000 milligrams), Milkthistle, Cranberry, Garlic, Saw Palmetto and with 8 ounces of water

Meal 2:

8 Ounces of London Broil Buffalo with some Tony C's and Salt Free Onion Granules
1/3 Cup of Basmati White Rice with two teaspoons of 80% Vegetable Oil Butter
Raw Red or Green Peppers (About 1/4 of an entire Pepper)

Supps: Omega 3 (600 EPA/DHA) and Vitamin C (1000 mg)

Meal 3:

8 Ounces of Chicken Breast with an All-Natural Honey BBQ Sauce.
1/3 Cup of Brown Rice with two teaspoons of 80% Vegetable Oil Butter
Raw Green Kale (About 3 hands full)

*I take Agent O before prepping this meal*

Supps: Test (while eating), Universal Glutamine (5 Grams), Universal Beta Alanine (5 Caps), Omega 3 (600 EPA/DHA), Vitamin C (1000 mg)

Wait about 20 minutes and take M-Stak

Wait another 20 minutes and take Pump with a particular Carb Supplement (35 grams of Carbs)

Meal 4 Post Workout:

I bring all of the ingredients in a ziplock bag and put into a blender bottle (14 ounces of water and add some after mixing)

Shake:

Universal Torrent Zero
Carb Supplement (70 Grams of Carbs)
Universal Whey Isolate (42 Grams of Protein plus 20 in Torrent)
Glutamine (5 Grams)
Creatine Ethyl Ester (8 Grams plus the 3 in Torrent)

I take Flex with this shake.

Meal 5:

I have this meal about an hour after my large Post Workout Shake.

8 Ounces of London Broil Buffalo with some Tony C's, Salt Free Garlic and Onion Granules
1/2 Cup of White Basmati Rice with one tablespoon of 80% Vegetable Oil Butter

Supps: Omega 3 (600 EPA/DHA), Vitamin C (1000 mg), Garlic

Meal 6:

8 Ounces of Chicken Breast with an All-Natural Honey BBQ Sauce.
1/3 Cup of Brown Rice with two teaspoons of 80% Vegetable Oil Butter
Crudite (The French way with an assortment of raw veges soaked in a vinaigrette)

Supps: Omega 3 (600 EPA/DHA) and Vitamin C (1000 mg)

Bedtime:

Supps: Take PM, wait 20-30 minutes and have a Pure Micellar Casein Protein (48 Grams of Protein) shake with Omega 3 (600 EPA/DHA) and Vitamin C (1000 mg)

Altered Beast
11-16-10, 12:34 pm
I received my Agent O yesterday after I had lifted. I will post yesterday and todays workout later this evening.

The new powder version smells a bit sweeter than the previous. Can't wait =)

Mr. Dead
11-16-10, 12:35 pm
Is this thing ready to roll...???

Altered Beast
11-16-10, 2:38 pm
Oh hell yes! I will be taking it soon enough.

Altered Beast
11-16-10, 2:46 pm
Hit back yesterday.

One Arm DB Rows
- 90 Pounds, 14 Reps
- 100 Pounds, 12 Reps
- 110 Pounds, 11 Reps
- 120 Pounds, 9 Reps

Wide Grip Pulldowns (250 Max Weight Stack, very strict form)
- 140 Pounds, 15 Reps
- 160 Pounds, 13 Reps
- 180 Pounds, 11 Reps

Hammer Strength Close Grip Rows
- 3 Plates and a Quarter each side, 14 Reps
- 4 Plates each side, 12 Reps
- 4 Plates and a Quarter each side, 10 Reps

Barbell Conventional Deadlifts
- 225 Pounds, 12 Reps
- 275 Pounds, 5 Reps
- 335 Pounds, 5 Reps
- 365 Pounds, 5 Reps
- 385 Pounds, 5 Reps

Bent Barbell Rows
- 225 Pounds, 12 Reps
- 255 Pounds, 10 Reps
- 275 Pounds, 8 Reps

Stiff Arm Pushdowns (150 Max Weight Stack)
- 100 Pounds, 14 Reps
- 110 Pounds, 12 Reps
- 120 Pounds, 10 Reps
- 130 Pounds, 8 Reps

Seated Cable Rows (250 Max Weight Stack, very strict form)
- 190 Pounds, 12 Reps
- 200 Pounds, 11 Reps
- 210 Pounds, 10 Reps

Not bad work for a Monday.

Altered Beast
11-16-10, 8:48 pm
Had a badass chest workout! I am also adding the 5/3/1 style to bench press and squat as well. I will get it down hopefully by next week and start from the 3 5's principle.

Next week on Flat Bench I will not perform so many unnecessary high rep sets as they over fatigue the muscles for the 5/3/1 powerlifts.

Chest and abs:

Flat Barbell Bench Press
- 135 Pounds, 20 Reps
- 185 Pounds, 15 Reps
- 225 Pounds, 12 Reps
- 275 Pounds, 5 Reps
- 295 Pounds, 5 Reps
- 315 Pounds, 2 Reps

Incline Barbell Bench Press
- 185 Pounds, 12 Reps
- 205 Pounds, 10 Reps
- 225 Pounds, 8 Reps

Flat Barbell Bench Press (the bar with 150 pounds chains on each side)
- First Link, 18 Reps
- Second Link, 16 Reps
- Third Link, 13 Reps
- Fourth Link, 11 Reps
- Fifth Link, 9 Reps
- Sixth Link, 7 Reps
- Seventh Link, 5 Reps
- Eighth Link, 3 Reps

After 8 links down on each side ends of the chains are both touching the floor. Soon enough I will have to throw weight on the bar!

Flat DB Flyes
- 40 Pounds, 14 Reps
- 45 Pounds, 12 Reps
- 50 Pounds, 10 Reps

Decline DB Pullovers
- 60 Pounds, 14 Reps
- 70 Pounds, 12 Reps
- 80 Pounds, 9 Reps

Rope Crunches (200 Max Weight Stack)
- 140 Pounds, 30 Reps
- 150 Pounds, 30 Reps
- 160 Pounds, 26 Reps

Leg ups superset with side twists
- 30 Reps, 25 Reps
- 29 Reps, 25 Reps
- 28 Reps, 25 Reps

Machine Crunches (250 Max Weight Stack)
- 120 Pounds, 25 Reps
- 130 Pounds, 20 Reps
- 140 Pounds, 15 Reps

Altered Beast
11-17-10, 8:59 pm
Shot a video today for my company website, and still tore it up in the gym!

I tried the capsule version today and really liked it. The caps release slower, and since I prefer to take Agent O before my pre-workout meal it worked out great. The powder form tastes a bit sweeter, much less sour but is still a little bitter. I will have two give them both another try as this is my second day on Agent O.

Hit shoulders and traps today. Keep in mind that I am trying to get the 5/3/1 weights down before I actively pursue the program.

Standing Barbell Military Press
- The bar, 15 Reps
- 95 Pounds, 5 Reps
- 135 Pounds, 5 Reps
- 175 Pounds, 5 Reps
- 195 Pounds, 4 Reps
- 195 Pounds, 3 Reps

Seated DB Military Press
- 70 Pounds, 15 Reps
- 80 Pounds, 13 Reps
- 90 Pounds, 10 Reps
- 100 Pounds, 7 Reps

Standing DB Lateral Raises
- 30 Pounds, 14 Reps
- 35 Pounds, 12 Reps
- 40 Pounds, 9 Reps

Concentrated DB Rear Laterals (performed on an inclined bench platform)
- 35 Pounds, 12 Reps
- 40 Pounds, 10 Reps
- 45 Pounds, 8 Reps

Cable Lateral Raises (handle set at the bottom link, 150 Pounds Max Weight Stack)
- 25 Pounds, 15 Reps
- 30 Pounds, 13 Reps
- 35 Pounds, 11 Reps

Standing DB Front Raises
- 20 Pounds, 12 Reps
- 25 Pounds, 10 Reps
- 30 Pounds, 8 Reps

Standing Barbell Shrugs
- 365 Pounds, 25 Reps
- 405 Pounds, 20 Reps
- 455 Pounds, 16 Reps
- 500 Pounds, 12 Reps

Yep, my shoulders were completely numb after this session!

Altered Beast
11-18-10, 9:01 pm
Still tore it up for legs, even though I may be coming down with something!!! Just goes to show who is true to bodybuilding and who separates the puny from the strong.

I've been mega dosing Echinacea and Goldenseal herbs (good ole Dr. Linus Pauling), increased my glutamine intake, drink a few cups of organic green tea (decaf), taking an OTC Homeopathic medicine, and get my usual 3000 mg of EPA/DHA Omega 3 Fish Oils and 8000 of supplemental Vitamin C (not including my 20 servings of fruits and veges). I WILL BEAT THIS BULLSHIT before it becomes something a bit more serious. Allergens and serious pollution are quite an annoyance.

ANYWAYS! Still trying to find the proper weight range for my 5/3/1 lifts, squat in particular today.

Legs:

Leg Extension (250 Max Weight Stack)
- 150 Pounds, 15 Reps
- 170 Pounds, 13 Reps
- 190 Pounds, 11 Reps

Barbell ATG Squats
- 135 Pounds, 10 Reps
- 185 Pounds, 8 Reps
- 225 Pounds, 6 Reps
- 265 Pounds, 5 Reps
- 290 Pounds, 5 Reps
- 315 Pounds, 5 Reps (with wraps)

Barbell Box Squats (with wraps and the stand is about a foot off the ground)
- 225 Pounds, 15 Reps
- 275 Pounds, 12 Reps
- 315 Pounds, 9 Reps
- 365 Pounds, 5 Reps
- 275 Pounds, 11 Reps
- 225 Pounds, 13 Reps

Lying Leg Curls (200 Max Weight Stack)
- 110 Pounds, 15 Reps
- 130 Pounds, 13 Reps
- 150 Pounds, 9 Reps

Standing One Legged Curls (150 Max Weight Stack)
- 45 Pounds, 12 Reps
- 55 Pounds, 11 Reps
- 65 Pounds, 10 Reps

Seated Plate Loaded Leg Curls
- Two plates, 14 Reps
- Two plates and a quarter, 11 Reps
- Three plates, 9 Reps

Calf Raises on Leg Press
- 10 Plates, 14 Reps
- 12 Plates, 12 Reps
- 14 Plates, 10 Reps

Standing Calf Raises (500 Max Weight Stack)
- Max Weight Stack plus 20 Pounds, 12 Reps
- Max Weight Stack plus 30 Pounds, 10 Reps
- Max Weight Stack plus 40 Pounds, 8 Reps

Seated Calf Raises
- Two Plates, 14 Reps
- Two Plates and a quarter, 12 Reps
- Three Plates, 10 Reps

I will enter a deep state of hibernation tonight! Legs are numb and pumped.

Altered Beast
11-18-10, 9:07 pm
Keep in mind that I am not trying to be a powerlifter, but have noticed the benefits of muscle mass growth when such philosophies are injected into the bodybuilding heavy duty volume style of training.

I may not be able to squat as heavy as some of the powerlifters at the FORVM, but you know what? My legs are 28" around and GROWING! I'd rather look like I could squat a house than actually do it =)

Agent O really kept me alive today. Took the powder and enjoy the new flavor.

My stats are always posted on my sig.

_Trainlikeafreak
11-18-10, 11:25 pm
Still tore it up for legs, even though I may be coming down with something!!! Just goes to show who is true to bodybuilding and who separates the puny from the strong.

I've been mega dosing Echinacea and Goldenseal herbs (good ole Dr. Linus Pauling), increased my glutamine intake, drink a few cups of organic green tea (decaf), taking an OTC Homeopathic medicine, and get my usual 3000 mg of EPA/DHA Omega 3 Fish Oils and 8000 of supplemental Vitamin C (not including my 20 servings of fruits and veges). I WILL BEAT THIS BULLSHIT before it becomes something a bit more serious. Allergens and serious pollution are quite an annoyance.

ANYWAYS! Still trying to find the proper weight range for my 5/3/1 lifts, squat in particular today.

Legs:

Leg Extension (250 Max Weight Stack)
- 150 Pounds, 15 Reps
- 170 Pounds, 13 Reps
- 190 Pounds, 11 Reps

Barbell ATG Squats
- 135 Pounds, 10 Reps
- 185 Pounds, 8 Reps
- 225 Pounds, 6 Reps
- 265 Pounds, 5 Reps
- 290 Pounds, 5 Reps
- 315 Pounds, 5 Reps (with wraps)

Barbell Box Squats (with wraps and the stand is about a foot off the ground)
- 225 Pounds, 15 Reps
- 275 Pounds, 12 Reps
- 315 Pounds, 9 Reps
- 365 Pounds, 5 Reps
- 275 Pounds, 11 Reps
- 225 Pounds, 13 Reps

Lying Leg Curls (200 Max Weight Stack)
- 110 Pounds, 15 Reps
- 130 Pounds, 13 Reps
- 150 Pounds, 9 Reps

Standing One Legged Curls (150 Max Weight Stack)
- 45 Pounds, 12 Reps
- 55 Pounds, 11 Reps
- 65 Pounds, 10 Reps

Seated Plate Loaded Leg Curls
- Two plates, 14 Reps
- Two plates and a quarter, 11 Reps
- Three plates, 9 Reps

Calf Raises on Leg Press
- 10 Plates, 14 Reps
- 12 Plates, 12 Reps
- 14 Plates, 10 Reps

Standing Calf Raises (500 Max Weight Stack)
- Max Weight Stack plus 20 Pounds, 12 Reps
- Max Weight Stack plus 30 Pounds, 10 Reps
- Max Weight Stack plus 40 Pounds, 8 Reps

Seated Calf Raises
- Two Plates, 14 Reps
- Two Plates and a quarter, 12 Reps
- Three Plates, 10 Reps

I will enter a deep state of hibernation tonight! Legs are numb and pumped.

Now that is a leg workout. I had legs on tuesday and I'm still walking like a penguin with crutches. Agent O really helps you get to that next level of intensity.

Altered Beast
11-19-10, 12:29 pm
Now that is a leg workout. I had legs on tuesday and I'm still walking like a penguin with crutches. Agent O really helps you get to that next level of intensity.

Thanks! I couldn't agree more.

Agent O helps you breeze through your workouts 15-20 minutes quicker. I am hooked!

Altered Beast
11-19-10, 12:44 pm
Didn't sleep so well last night, but still feel good! I am definitely beating this bullshit that is going around.

Arms and abs later. Won't be a problem with Agent O =)

Altered Beast
11-19-10, 9:34 pm
Still wrecked shop in the gym and will kick this mini cold's ass! Got some badass Organic Herbal Teas and ordered some Homeopathic Medicine. I absolutely despise pharmaceutical drugs and the disgusting industry that it is.

Took the Agent O tabs pre-workout as opposed to before my pre-workout meal. Still kicked me into high gear!

ANYWAYS! Arms and abs today

Standing EZ Bar Curls
- Bar + 50 Pounds, 15 Reps
- Bar + 60 Pounds, 12 Reps
- Bar + 70 Pounds, 10 Reps
- Bar + 80 Pounds, 8 Reps

Standing Cable Curls (150 Max Weight Stack, with handles)
- 65 Pounds, 18 Reps
- 70 Pounds, 14 Reps
- 75 Pounds, 12 Reps
- 80 Pounds, 10 Reps

Seated Cable Curls (100 Max Weight Stack, with straight mini bar)
- 50 Pounds, 12 Reps
- 55 Pounds, 10 Reps
- 60 Pounds, 8 Reps
- 60 Pounds, 7 Reps

Reverse Cable Curls (150 Max Weight Stack, cambered bar pulled between legs facing away from aparatus)
- 90 Pounds, 14 Reps
- 100 Pounds, 12 Reps
- 110 Pounds, 10 Reps
- 120 Pounds, 8 Reps

Rope Pressdowns (200 Max Weight Stack)
- 110 Pounds, 20 Reps
- 130 Pounds, 15 Reps
- 150 Pounds, 10 Reps

Close Grip Barbell Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 12 Reps
- 225 Pounds, 9 Reps
- 275 Pounds, 6 Reps

Skullcrushers (with EZ Curl Bar)
- Bar + 80 Pounds, 14 Reps
- Bar + 90 Pounds, 11 Reps
- Bar + 100 Pounds, 9 Reps

Pressdowns (265 Max Weight Stack, on a seated machine)
- 195 Pounds, 15 Reps
- 215 Pounds, 12 Reps
- 230 Pounds, 9 Reps

Close Grip Pressdowns (200 Max Weight Stack with cambered bar)
- 150 Pounds, 15 Reps
- 170 Pounds, 11 Reps
- 190 Pounds, 9 Reps

Forearm Wrist Curls (with DB's)
- 35 Pounds, 14 Reps
- 40 Pounds, 12 Reps
- 45 Pounds, 10 Reps

Leg Ups SS with Side Twists
- 35 Reps, 25 Reps
- 32 Reps, 25 Reps
- 30 Reps, 25 Reps

Rope Crunches (150 Max Weight Stack)
- Max Weight, 30 Reps
- Max Weight + 10 Pounds, 27 Reps
- Max Weight + 20 Pounds, 24 Reps

Seated Machine Crunches (200 Max Weight Stack)
- 120 Pounds, 25 Reps
- 130 Pounds, 17 Reps
- 130 Pounds, 16 Reps

Did all of this while dizzy and sleep deprived. GET SOME!

_Trainlikeafreak
11-19-10, 9:52 pm
Still wrecked shop in the gym and will kick this mini cold's ass! Got some badass Organic Herbal Teas and ordered some Homeopathic Medicine. I absolutely despise pharmaceutical drugs and the disgusting industry that it is.

Took the Agent O tabs pre-workout as opposed to before my pre-workout meal. Still kicked me into high gear!

ANYWAYS! Arms and abs today

Standing EZ Bar Curls
- Bar + 50 Pounds, 15 Reps
- Bar + 60 Pounds, 12 Reps
- Bar + 70 Pounds, 10 Reps
- Bar + 80 Pounds, 8 Reps

Standing Cable Curls (150 Max Weight Stack, with handles)
- 65 Pounds, 18 Reps
- 70 Pounds, 14 Reps
- 75 Pounds, 12 Reps
- 80 Pounds, 10 Reps

Seated Cable Curls (100 Max Weight Stack, with straight mini bar)
- 50 Pounds, 12 Reps
- 55 Pounds, 10 Reps
- 60 Pounds, 8 Reps
- 60 Pounds, 7 Reps

Reverse Cable Curls (150 Max Weight Stack, cambered bar pulled between legs facing away from aparatus)
- 90 Pounds, 14 Reps
- 100 Pounds, 12 Reps
- 110 Pounds, 10 Reps
- 120 Pounds, 8 Reps

Rope Pressdowns (200 Max Weight Stack)
- 110 Pounds, 20 Reps
- 130 Pounds, 15 Reps
- 150 Pounds, 10 Reps

Close Grip Barbell Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 12 Reps
- 225 Pounds, 9 Reps
- 275 Pounds, 6 Reps

Skullcrushers (with EZ Curl Bar)
- Bar + 80 Pounds, 14 Reps
- Bar + 90 Pounds, 11 Reps
- Bar + 100 Pounds, 9 Reps

Pressdowns (265 Max Weight Stack, on a seated machine)
- 195 Pounds, 15 Reps
- 215 Pounds, 12 Reps
- 230 Pounds, 9 Reps

Close Grip Pressdowns (200 Max Weight Stack with cambered bar)
- 150 Pounds, 15 Reps
- 170 Pounds, 11 Reps
- 190 Pounds, 9 Reps

Forearm Wrist Curls (with DB's)
- 35 Pounds, 14 Reps
- 40 Pounds, 12 Reps
- 45 Pounds, 10 Reps

Leg Ups SS with Side Twists
- 35 Reps, 25 Reps
- 32 Reps, 25 Reps
- 30 Reps, 25 Reps

Rope Crunches (150 Max Weight Stack)
- Max Weight, 30 Reps
- Max Weight + 10 Pounds, 27 Reps
- Max Weight + 20 Pounds, 24 Reps

Seated Machine Crunches (200 Max Weight Stack)
- 120 Pounds, 25 Reps
- 130 Pounds, 17 Reps
- 130 Pounds, 16 Reps

Did all of this while dizzy and sleep deprived. GET SOME!

Hopin my arm workout will be this intense tomorrow.

Altered Beast
11-20-10, 3:10 pm
Hopin my arm workout will be this intense tomorrow.

I hope so as well! I will be sure to check your log

Altered Beast
11-20-10, 3:13 pm
Unfortunately, I have developed a minor sinus infection (with no fever).

Today I saw my Traditional Chinese Medicinal Doctor and he fixed me right up. A little needlework in the facial sinus region and in other pathways in the arms and I am clear! I can breathe! Also got 3 herbal medications and can already feel their effects.

I will be in the gym tomorrow for some serious back work! Holistic medicine is the only way to go. Agent O also does help quite a bit =)

Stay swole,
Bear

Mattman33
11-21-10, 9:36 am
A little needlework in the facial sinus region and in other pathways in the arms and I am clear! I can breathe! Also got 3 herbal medications and can already feel their effects.

Stay swole,
Bear

the truth. what kind of herbal meds did you get? my tcm does not seem to go that route too many times...

how is the agent o going? looks like that was a killer arm workout.

Altered Beast
11-22-10, 12:35 am
the truth. what kind of herbal meds did you get? my tcm does not seem to go that route too many times...

how is the agent o going? looks like that was a killer arm workout.

Agent O is my drug of choice =) lets put it that way. I'll be in the gym tomorrow, needed the rest today.

Strange on the TCM Doc note. Acupuncturists believe that acupuncture only works properly in conjunction with herbal medicine. They both together cure the root problem as opposed to one being a bandaid, you must have both.

Altered Beast
11-22-10, 9:26 pm
FELT GREAT to be back in the gym after a few days of being a bit under the weather. Hit back today and TORE SHIT UP! Everyone at the gym thinks I'm nuts, thanks to Agent O =) I am probably the only one that bounces off the walls on a Monday.

Took the pills today, pre-workout and it took a little while for them to kick in. Luckily, it kicked in full force before deadlifts! I will try the powder tomorrow and compare. This week was the 3 3's of my power lift (deadlift today). I now understand why Powerlifters need to deload. The last set was a KILLER! I felt it in my chest.

Back

Wide Grip Pulldowns (250 Max Weight Stack, strict form)
- 140 Pounds, 15 Reps
- 160 Pounds, 12 Reps
- 180 Pounds, 10 Reps
- 200 Pounds, 8 Reps

One Arm DB Rows
- 100 Pounds, 12 Reps
- 110 Pounds, 11 Reps
- 120 Pounds, 10 Reps

Hammer Strength Close Grip Rows
- 3 Plates and a Quarter, 14 Reps
- 4 Plates, 12 Reps
- 4 Plates and a Quarter, 10 Reps (with a light spot)

Conventional Barbell Deadlifts
- 225 Pounds, 12 Reps
- 275 Pounds, 5 Reps
- 315 Pounds, 5 Reps
- 355 Pounds, 3 Reps
- 385 Pounds, 3 Reps
- 425 Pounds, 2 Reps

Bent Barbell Rows
- 225 Pounds, 12 Reps
- 255 Pounds, 10 Reps
- 275 Pounds, 8 Reps

Stiff Armed Pushdowns (150 Max Weight Stack, strict form)
- 110 Pounds, 15 Reps
- 120 Pounds, 12 Reps
- 130 Pounds, 10 Reps
- 140 Pounds, 8 Reps

Seated Cable Rows (250 Max Weight Stack, strict form)
- 190 Pounds, 14 Reps
- 200 Pounds, 12 Reps
- 210 Pounds, 10 Reps

Always intense, always heavy duty volume. Remember, bodybuilding is not about weight but focused on form, squeezing the contraction and VOLUME!

Stay swole,
Bear

Altered Beast
11-23-10, 3:22 pm
I was incorrect. I am man enough to admit when I make a mistake. Just took the pills, this time before my pre-workout meal and HOLY JUMPING FLAMING SHITBALLS! WOW! It has kicked in hard!

I figure why they didn't kick in so hard yesterday until later has to do more with the fact that I have been taking all kinds of meds and was 60-70% yesterday.

I will post my workout later. Chest and Abs today!

Altered Beast
11-23-10, 9:19 pm
Badass day of training....as usual =) you know you're training like a hardass when everyone is watching you lift. This bear can be a bit aggressive...and it shows.

The pills kicked in really hard. I took them before my pre-workout meal and absolutely love the effects! By the time I enter the gym Agent O has kicked in 110%. Didn't really feel any tingling from the Beta-Alanine. I even take 5 pills of Universal's Beta Alan9 on top of the Agent O.

Performed the 3 3's part of 5/3/1 on my BP. Strength is going up. I have also added a 25 to each side while performing chain bench press. I have a feeling that I won't be able to move too much tomorrow without a lot of pec and shoulder stretching!

Chest and Abs

Flat Barbell Bench Press
- 135 Pounds, 12 Reps
- 185 Pounds, 9 Reps
- 225 Pounds, 6 Reps
- 265 Pounds, 3 Reps
- 285 Pounds, 3 Reps
- 305 Pounds, 3 Reps (Barely needed spot on third rep)

Incline Barbell Bench Press
- 185 Pounds, 12 Reps
- 205 Pounds, 10 Reps
- 225 Pounds, 7 Reps

Flat Barbell Chain Presses (have a 25 on each side, plus the massively thick chains)
- First Link, 15 Reps
- Second Link, 12 Reps
- Third Link, 9 Reps
- Fourth Link, 7 Reps
- Fifth Link, 5 Reps

Incline DB Flyes
- 40 Pounds, 15 Reps
- 45 Pounds, 13 Reps
- 50 Pounds, 11 Reps
- 55 Pounds, 9 Reps

Decline DB Pullovers
- 60 Pounds, 15 Reps
- 70 Pounds, 12 Reps
- 80 Pounds, 9 Reps

Seated Crunch Machine (200 Max Weight Stack)
- 120 Pounds, 30 Reps
- 130 Pounds, 24 Reps
- 140 Pounds, 16 Reps

Rope Crunches (150 Max Weight Stack)
- 150 Pounds, 30 Reps
- 150 plus a 10, 28 Reps
- 150 plus 2 10's, 26 Reps

Legs Ups SS with Side Twists
- 35 Reps, 25 Reps
- 30 Reps, 25 Reps
- 25 Reps, 25 Reps

Another great gym experience. Cannot wait for Agent O to get on the market.

You want to get swole? THAN STOP BEING A PUSSY AND STEP UP THE VOLUME!

Stay swole,
Bear

Jay
11-24-10, 11:51 am
Awesome. Everything looks good in here. How do you like that agent O pump combo? I did that with the powder and it was good.

Altered Beast
11-24-10, 2:56 pm
Awesome. Everything looks good in here. How do you like that agent O pump combo? I did that with the powder and it was good.

It is unbelievable! My pre-workout supplementation is a bit complicated.

Pre-workout Supp Stack:
Agent O before my pre-workout meal. Take Test while eating. Take Glutamine, Beta Ala9, Omega 3, Vit C after the meal. Take M-Stak 20 minutes later. Take Pump with 35 grams of a carb supp (not a Universal Product) 20 minutes later.

It seems complicated, but it is not and does not upset my stomach one bit. But to answer your original question, the combination of the two in an unbelievable gym experience (minus the red pill). My strength is up and the pumps are explosive.

Altered Beast
11-24-10, 8:05 pm
Another hell of a workout! A Pro at my gym who finished top 5 at the Arnold Classic last year gave me a piece of advice. He said, "I don't give a shit how much weight you can lift, and neither does anyone else. At the end of the day, it doesn't impress anyone but yourself for the short time you are here in the gym. Do you want to be a powerlifter or a bodybuilder? Do you want to do this forever or be on drugs or in a wheelchair for the rest of your life?" He told me this because a year or so ago when I joined my current gym, my focus was more on weights as opposed to form and volume. I have implemented this philosophy to my bodybuilding.

The reason I even perform powerlifts with a powerlifter style rep/weight range is simple. Along with heavy duty volume and some powerlifting, you can add sickening mass to your frame. I never sacrifice form for weight, EVER.

You will notice that I have added seated, chain military presses on a smith machine for precise focus. I start out with the bar placement up high. I bring the bar down slow and controlled to my chest (with suicide grip) and EXPLODE as I press it toward the sky. The chains add SERIOUS resistance during the explosion and it does hurt, but the growth is my focus. The chains are big, thick and sit on the ground giving some serious resistance.

I always have a slight elbow tuck with any and ALL pressing movements.

I hit Shoulders and Traps today. Performed 3 3's today, and actually found my new max.

Standing Barbell Military Press
- The Bar, 12 Reps
- 95 Pounds, 10 Reps
- 135 Pounds, 5 Reps
- 175 Pounds, 3 Reps
- 195 Pounds, 3 Reps
- 215 Pounds, 2 Reps *PR*

Seated DB Military Press
- 70 Pounds, 14 Reps
- 80 Pounds, 11 Reps
- 90 Pounds, 8 Reps
- 100 Pounds, 5 Reps (with a light spot for one or two)

Seated Chain Barbell Military Press (on a Smith Machine for precision)
- The Bar First Link, 12 Reps
- The Bar First Link, 10 Reps
- The Bar First Link, 8 Reps
- The Bar First Link, 6 Reps
- The Bar First Link, 6 Reps
- The Bar First Link, 6 Reps

Standing DB Lateral Raises
- 30 Pounds, 14 Reps
- 35 Pounds, 12 Reps
- 40 Pounds, 10 Reps

Standing Rear Laterals (On a platform with an incline)
- 35 Pounds, 12 Reps
- 40 Pounds, 10 Reps
- 45 Pounds, 8 Reps

Seated Lateral Machine (200 Max Weight Stack)
- 100 Pounds, 14 Reps
- 120 Pounds, 12 Reps
- 140 Pounds, 10 Reps

Barbell Shrugs
- 365 Pounds, 25 Reps
- 405 Pounds, 20 Reps
- 455 Pounds, 16 Reps
- 500 Pounds, 12 Reps

That's right, I don't fuck around. Bodybuilding is my bliss and I am always intensely focused. Personally, I don't give a shit how much weight you can lift. I'd rather see you work your ass off. If you can do both, than you are truly a hardass.

This is Bear's Cave and these are the rules. Everything is merit based around here.

Stay swole,
Bear

_Trainlikeafreak
11-24-10, 8:07 pm
thats one good shoulder work out man.. i too am doing volume training and really focusing on the form. That pro is very wise!

Altered Beast
11-24-10, 8:11 pm
thats one good shoulder work out man.. i too am doing volume training and really focusing on the form. That pro is very wise!

Glad to hear it! Yes he is. He had been through several injuries and I am glad he straightened me out. I have grown significantly since implementing that philosophy toward my training.

Keep up the work my good man.

I also forgot to add that I took the powder before my pre-workout meal. It still kicks in great and I can sleep. Personally, I prefer the pills.

Jay
11-24-10, 9:54 pm
Thats crazy! I would suggest the powder and Animal Pump if you have some left. Great combo

Altered Beast
11-24-10, 11:22 pm
Thats crazy! I would suggest the powder and Animal Pump if you have some left. Great combo

I was going to give the powder a try pre-workout on Friday. I'm just worried that with my carb supp, my body will overabsorb Agent O and I will lose sleep! But, I will try it again and see how it effects me. Maybe that one time was a fluke.

Altered Beast
11-26-10, 8:20 pm
Insane leg workout today! Legs are my favorite muscle to train. I get so serious on Leg day that I don't even talk to people I know at the gym. Took the Agent O powder pre-workout and WOW! Its always so much fun when every Pro, powerlifter, fitness models, etc are watching you workout. This stuff needs to hit the market at Christmas time, it would sell faster than crack!

I've said this before and I will say it again. I don't fuck around!

Hit 3 3's on squats. There was a retired pro powerlifter who was squatting in the rack next to me. It was fun and humbling. Very knowledgeable. Back in his day, he set a world record at 920 squat for his weight (back in the 70's).

Legs

Leg Extensions (250 Max Weight Stack)
- 160 Pounds, 15 Reps
- 180 Pounds, 13 Reps
- 200 Pounds, 11 Reps

Conventional Barbell Squat
- 135 Pounds, 12 Reps
- 185 Pounds, 9 Reps
- 225 Pounds, 6 Reps
- 315 Pounds, 3 Reps
- 345 Pounds, 3 Reps
- 365 Pounds, 2 Reps *PR*

Box Squats (box sits about a foot off the ground)
- 225 Pounds, 15 Reps
- 275 Pounds, 11 Reps
- 315 Pounds, 9 Reps
- 345 Pounds, 7 Reps *PR*
- 375 Pounds, 5 Reps *PR*
- 405 Pounds, 3 Reps *PR*

Standing Leg Curls (100 Max Weight Stack)
- 50 Pounds, 15 Reps
- 60 Pounds, 13 Reps
- 70 Pounds 11 Reps

Seated Plate Loaded Leg Curls
- Two Plates, 14 Reps
- Two Plates and a quarter, 11 Reps
- Three Plates, 8 Reps

Lying Leg Curls (200 Max Weight Stack)
- 110 Pounds, 12 Reps
- 130 Pounds, 9 Reps
- 130 Pounds, 8 Reps

Standing Calf Raises (500 Max Weight Stack)
- Max Weight plus 20 Pounds, 14 Reps
- Max Weight plus 30 Pounds, 12 Reps
- Max Weight plus 40 Pounds, 10 Reps

Seated Plate Loaded Calf Raises
- Two Plates, 12 Reps
- Two Plates and a Quarter, 10 Reps
- Three Plates, 8 Reps

Calf Raises on a Leg Press
- 10 Plates, 14 Reps
- 12 Plates, 12 Reps
- 14 Plates, 10 Reps

Leg Day is my favorite day by far. I am nuts, so don't ask =)

P.S. I absolutely DESPISE seeing people with large upper bodies and puny legs. It's fucking disgusting. TRAIN YOUR LEGS HARD! Or go play golf or tennis, or whatever it is that you do....

Stay swole,
Bear

_Trainlikeafreak
11-26-10, 8:36 pm
Damn bro I'd throw up after that workout. Congrats on that personal record btw!

Mattman33
11-26-10, 8:46 pm
X2...damn nice leg workout!

Altered Beast
11-26-10, 11:46 pm
Damn bro I'd throw up after that workout. Congrats on that personal record btw!

Thanks! Agent O is the real deal, I'm sure you know this =) HAHA! Well, I have to put in this kind of work to see gains. I personally enjoy putting in the work. I am going for a 1 Rep Max next week, hopefully a new PR!

You never know until you push yourself!


X2...damn nice leg workout!

Thanks! I absolutely love leg day. They are already sore!

Altered Beast
11-27-10, 2:25 pm
Since my gym was closed on Turkey Day, I'm hitting arms today. Gotta finish out the week, no matter what!

Can't tell if I may have slightly overtrained, or the fact that it is 80 degrees for the high, than a cold front blows in and it's 30 degrees! It still can heat up to the 60's and be 30 at night. The weather can have profound effects on the body. The massive amounts of pollution doesn't help either.

ANYWAYS! Arms today. To qoute Mr. Terry "Hulk" Hogan, "Big Arms get you Big Money. Time to get paid!"

Going to take the last of my powder today (might have another day left) again pre-workout. After this I will be able to focus on the pills and give precise feedback.

Altered Beast
11-28-10, 5:23 pm
Was busy yesterday, so I will post yesterday's workout today. Resting up today. My lady is coming into town for several days, than I am headed out of town either Thursday or Friday to our family property in South Texas for some deer hunting. Not sure if I will be able to lift this week! I will figure something out. She will just have to deal with it =)

At least my Alma Matter finished with 7 wins for bowl eligibility. This new coach has been a nightmare! The 2011 recruiting class is ranked #14!!

I have discovered the key to bicep growth. Strict form is absolutely key, no ballistic type of movements.

Arms and abs:

Standing Cable Curls (150 Max Weight Stack)
- 50 Pounds, 20 Reps
- 60 Pounds, 18 Reps
- 70 Pounds, 15 Reps
- 80 Pounds, 12 Reps
- 90 Pounds, 9 Reps

Standing EZ Bar Curls (Performed with strict form)
- Bar + 50 Pounds, 14 Reps
- Bar + 60 Pounds, 12 Reps
- Bar + 70 Pounds, 9 Reps
- Bar + 70 Pounds, 8 Reps

Seated Preacher Straight Bar Cable Curls (100 Max Weight Stack, Performed with strict form)
- 45 Pounds, 12 Reps
- 50 Pounds, 11 Reps
- 55 Pounds, 9 Reps
- 55 Pounds, 8 Reps

Bent Over One Arm Cable Curls (100 Max Weight Stack, Performed with D-Handle and strict form)
- 25 Pounds, 12-10 Reps x 7 Sets

Standing Rope Pressdowns (200 Max Weight Stack, Strict Form)
- 110 Pounds, 20 Reps
- 130 Pounds, 15 Reps
- 150 Pounds, 10 Reps

Close Grip Barbell Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 12 Reps
- 225 Pounds, 9 Reps
- 275 Pounds, 6 Reps (with a light spot on a few)

Skullcrushers with EZ Bar
- Bar + 80 Pounds, 14 Reps
- Bar + 90 Pounds, 11 Reps
- Bar + 100 Pounds, 9 Reps

Overhead DB Presses
- 90 Pounds, 14 Reps
- 100 Pounds, 12 Reps
- 110 Pounds, 9 Reps

Wide Grip Machine Pressdowns (255 Max Weight Stack)
- 195 Pounds, 15 Reps
- 210 Pounds, 12 Reps
- 225 Pounds, 10 Reps

One Arm DB Forearm Curls
- 35 Pounds, 14 Reps
- 40 Pounds, 12 Reps
- 45 Pounds, 10 Reps

Legs Ups SS with Seated Side Twists
- 35 Reps, 30 Reps
- 32 Reps, 30 Reps
- 30 Reps, 30 Reps

Machine Crunches (200 Max Weight Stack)
- 120 Pounds, 30 Reps
- 130 Pounds, 24 Reps
- 140 Pounds, 17 Reps

Rope Crunches (200 Max Weight Stack)
- 150 Pounds, 30 Reps
- 160 Pounds, 28 Reps
- 170 Pounds, 26 Reps

Tore my arms completely down for some serious re-growth. Took a while, everyone at the gym was happy and chatty; therefore, I was talking between sets to some bro's. Every now and than it happens.

Stay swole,
Bear

Mr. Dead
11-29-10, 6:34 pm
Strong lookin' sessions, in here!!!

Altered Beast
11-30-10, 4:55 pm
Strong lookin' sessions, in here!!!

I appreciate that! How is your training coming along?

Altered Beast
11-30-10, 4:57 pm
I have decided to take a week off. My lady has been in town, I have to beat a ticket tomorrow and will go out of town Thursday and return Sunday. It has been several years since I have taken a week off and I probably won't take another week for a great number of years in the future =)

Stay tuned next week for some seriously badass workouts. I will be going for my one rep max and all powerlifts.

Stay swole,
Bear

Mr. Dead
11-30-10, 4:59 pm
I appreciate that! How is your training coming along?

It's going good... Re-vamped, and on track...


I have decided to take a week off. My lady has been in town, I have to beat a ticket tomorrow and will go out of town Thursday and return Sunday. It has been several years since I have taken a week off and I probably won't take another week for a great number of years in the future =)

Stay tuned next week for some seriously badass workouts. I will be going for my one rep max and all powerlifts.

Stay swole,
Bear

Enjoy the time off, and good luck with the ticket...

Altered Beast
11-30-10, 5:03 pm
Thanks! I have the best lawyers in Houston, and have yet to lose =)

Been partying quite a bit with my female and might again tonight or just save it for my hunting trip to our property in South Texas. Haven't partied like this since college =) brings back countless wild and fun memories.

BUT, I still eat bulletproof and get all of my supps in (ALWAYS)!

Trying not to think about lifting....

Altered Beast
12-01-10, 6:13 pm
Ticket was dismissed! Thanks for the good Karma, Dead!

This is a bit but random, but what the hell. My new obsession is sweet potatoes. I've always loved them. Organic Yams are only 1.99 per pound! This is an absolute steal and is cheaper than rice! I will add 12 ounces of sweet potatoes to a few meals (pre-workout and dinner) which is a total of 60 carbs per potato.

Sweet Potatoes (Yams) are the most nutrient dense vegetable there is. They contain more vitamins and minerals than Dark Green Spinach or Dark Green Kale! The largest amount of Vites and Minerals include Vitamins A & C, Pyridoxine (Vitamin B6), Fiber, and Minerals Manganese, Copper, Potassium, Calcium, and Iron. They also contain antioxidants, anti-inflammatory nutrients and are the one of the lowest glycemic carbohydrate sources there are!

I will be heading out of town tomorrow (the latest early Friday morning). Stay tuned for some seriously wicked PR's NEXT WEEK!!!!

Altered Beast
12-06-10, 1:31 pm
I'm back and ready to rock and roll...

swoleberry
12-06-10, 2:26 pm
I'm back and ready to rock and roll...

Sounds good brotha, just read your last workout. Seems like a total arm destruction. God Bless.

Altered Beast
12-06-10, 9:15 pm
Sounds good brotha, just read your last workout. Seems like a total arm destruction. God Bless.

Yes it was. Thanks!

Altered Beast
12-06-10, 9:31 pm
Hell of a back session! Especially after a week of partying with the female and a badass hunting trip to our property! We killed many culls and I shot a 160 Class 9-Pointer! My cousin shot a 150 Class 8-Pointer! The new property is sick.

I felt sore immediately, haven't taken a week off in years. Got a new PR for deadlifts as of today and have three more to break this week!

My gym was having the dumbbells past 100 re-welded and the low row machine needs repair, which will explain some of the workouts and weights below.

*Not sure if I ever posted that I always perform two exercises for each rotator cuff (one set each) with a cable pulley. I do this before every workout.

**To all Universal/Animal People, the pills do work well but take time to kick in. You feel it about 20% after taking them. Before your first set, you feel it about 50% and towards the middle of the workout it kicks in 100%. If you could find fast dissolving tabs or something of that nature it would work great. OR, you could make Agent O and put them in a little bottle (something along the lines of the 5-Hour Energy Bottle). It could be an extreme shot =)**

Back

Hammer Strength Row Machine (Plate Loaded)
- 6 Plates, 14 Reps
- 6 Plates and two quarters, 12 Reps
- 8 Plates, 11 Reps
- 8 Plates and two quarters, 9 Reps

One Arm DB Rows
- 90 Pounds, 15 Reps
- 100 Pounds, 13 Reps
- 100 Pounds, 12 Reps

Wide Grip Pulldowns (Strict Form, 250 Max Weight Stack)
- 150 Pounds, 14 Reps
- 170 Pounds, 11 Reps
- 190 Pounds, 9 Reps

Conventional Barbell Deadlifts
- 225 Pounds, 12 Reps
- 275 Pounds, 5 Reps
- 315 Pounds, 5 Reps
- 345 Pounds, 5 Reps
- 385 Pounds, 3 Reps
- 425 Pounds, 1 Rep *PR* and new 1 Rep Max

Bent Barbell Rows
- 225 Pounds, 12 Reps
- 255 Pounds, 10 Reps
- 275 Pounds, 8 Reps

Stiff Arm Pushdowns (Strict Form, 150 Max Weight Stack)
- 110 Pounds, 14 Reps
- 120 Pounds, 12 Reps
- 130 Pounds, 10 Reps
- 140 Pounds, 8 Reps

Seated Low Row Hammer Strength Machine (Strict Form, 290 Max Weight Stack)
- 170 Pounds, 12 Reps
- 190 Pounds, 10 Reps
- 210 Pounds, 8 Reps

Another badass and intense workout. Just goes to show who the real men are out there. In the words of an IFBB Bodybuilder at my gym, "Pull up your fucking skirt, NANCY!" He actually says that to clients, it's great. I've said it before and I will say it again, VOLUME! Take your tampon out and throw some damn weight around!!

Shukin
12-07-10, 3:55 am
Hey PanterA, just a heads up on the final feed back thread http://forum.animalpak.com/showthread.php?34427-Agent-O-Part-2-Final-Feedback-Thread

Respect!

Altered Beast
12-07-10, 12:12 pm
Hey PanterA, just a heads up on the final feed back thread http://forum.animalpak.com/showthread.php?34427-Agent-O-Part-2-Final-Feedback-Thread

Respect!

Appreciate that Shuk!

Stay swole,
Bear

Altered Beast
12-07-10, 9:54 pm
Tore my chest apart today! Hit a new PR for bench and since starting my 5/3/1/ Hardass Volume Training, it went up 40 pounds! I don't expect to have these kind of gains each monthly 5/3/1 cycle, but expect to progressively increase with time.

My back is so SORE! My pecs and shoulders were even a bit shaky. I will never take another week off again!

I've also had a lot of business related moves that have been happening, but since this is not a Journey thread I won't discuss them. I will say that it has rejuvenated me, especially my energy.

Chest and Abs

Flat Barbell Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 10 Reps
- 225 Pounds, 5 Reps
- 255 Pounds, 5 Reps
- 285 Pounds, 3 Reps
- 325 Pounds, 1 Reps *PR*
- 335 Pounds, Fail (325 went up pretty easy so I tried 335, 325 was my goal so I'm happy!)

Incline Barbell Bench Press
- 185 Pounds, 12 Reps
- 205 Pounds, 10 Reps
- 225 Pounds, 6 Reps

Flat Barbell Heavy Chain Bench Press
- Bar + 50 Pounds First Link, 15 Reps
- Bar + 50 Pounds Second Link, 11 Reps
- Bar + 50 Pounds, Third Link, 8 Reps
- Bar + 50 Pounds, Fourth Link, 6 Reps
- Bar + 50 Pounds, Fifth Link, 6 Reps
- Bar + 50 Pounds, Sixth Link, 4 Reps
- Bar + 50 Pounds, Seventh Link, 2 Reps

Flat Dumbbell Flyes
- 45 Pounds, 15 Reps
- 50 Pounds, 13 Reps
- 55 Pounds, 11 Reps
- 60 Pounds, 6 Reps

Decline Dumbbell Pullovers (bench is set one notch up)
- 60 Pounds, 14 Reps
- 70 Pounds, 11 Reps
- 80 Pounds, 8 Reps

Seated Leg Ups SS Broomstick Twists
- 35 Reps, 30 Reps
- 32 Reps, 30 Reps
- 30 Reps, 30 Reps

Rope Crunches (150 Max Weight Stack)
- Max Weight Stack, 30 Reps
- Max Weight Stack + 10 Pounds, 27 Reps
- Max Weight Stack + 20 Pounds, 24 Reps

Seated Machine Crunches (250 Max Weight Stack)
- 120 Pounds, 25 Reps
- 130 Pounds, 20 Reps
- 140 Pounds, 12 Reps

To gain serious lean mass, you've got to perform the heavy lifts too!

Stay Swole,
Bear

Shukin
12-07-10, 10:04 pm
Tore my chest apart today! Hit a new PR for bench and since starting my 5/3/1/ Hardass Volume Training, it went up 40 pounds! I don't expect to have these kind of gains each monthly 5/3/1 cycle, but expect to progressively increase with time.
Hey P,
What month are you on?
I just started my second cycle today(month 2)

Respect,
Shukin

swoleberry
12-08-10, 11:54 am
Tore my chest apart today! Hit a new PR for bench and since starting my 5/3/1/ Hardass Volume Training, it went up 40 pounds! I don't expect to have these kind of gains each monthly 5/3/1 cycle, but expect to progressively increase with time.

My back is so SORE! My pecs and shoulders were even a bit shaky. I will never take another week off again!

I've also had a lot of business related moves that have been happening, but since this is not a Journey thread I won't discuss them. I will say that it has rejuvenated me, especially my energy.

Chest and Abs

Flat Barbell Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 10 Reps
- 225 Pounds, 5 Reps
- 255 Pounds, 5 Reps
- 285 Pounds, 3 Reps
- 325 Pounds, 1 Reps *PR*
- 335 Pounds, Fail (325 went up pretty easy so I tried 335, 325 was my goal so I'm happy!)

Incline Barbell Bench Press
- 185 Pounds, 12 Reps
- 205 Pounds, 10 Reps
- 225 Pounds, 6 Reps

Flat Barbell Heavy Chain Bench Press
- Bar + 50 Pounds First Link, 15 Reps
- Bar + 50 Pounds Second Link, 11 Reps
- Bar + 50 Pounds, Third Link, 8 Reps
- Bar + 50 Pounds, Fourth Link, 6 Reps
- Bar + 50 Pounds, Fifth Link, 6 Reps
- Bar + 50 Pounds, Sixth Link, 4 Reps
- Bar + 50 Pounds, Seventh Link, 2 Reps

Flat Dumbbell Flyes
- 45 Pounds, 15 Reps
- 50 Pounds, 13 Reps
- 55 Pounds, 11 Reps
- 60 Pounds, 6 Reps

Decline Dumbbell Pullovers (bench is set one notch up)
- 60 Pounds, 14 Reps
- 70 Pounds, 11 Reps
- 80 Pounds, 8 Reps

Seated Leg Ups SS Broomstick Twists
- 35 Reps, 30 Reps
- 32 Reps, 30 Reps
- 30 Reps, 30 Reps

Rope Crunches (150 Max Weight Stack)
- Max Weight Stack, 30 Reps
- Max Weight Stack + 10 Pounds, 27 Reps
- Max Weight Stack + 20 Pounds, 24 Reps

Seated Machine Crunches (250 Max Weight Stack)
- 120 Pounds, 25 Reps
- 130 Pounds, 20 Reps
- 140 Pounds, 12 Reps

To gain serious lean mass, you've got to perform the heavy lifts too!

Stay Swole,
Bear

I've noticed your sessions are rather high in volume. How does the O hold up for you? I do H.I.T. so my lifting is only about 30min max and O holds up great. Just wondering how it holds up for you. God Bless.

Altered Beast
12-08-10, 12:40 pm
I've noticed your sessions are rather high in volume. How does the O hold up for you? I do H.I.T. so my lifting is only about 30min max and O holds up great. Just wondering how it holds up for you. God Bless.

To answer your question, I could perform that workout TWICE! The only problem is after my workout I am so hungry it's hard to think of anything else =)

Step up the volume. Don't follow "training programs". If you seriously want to get swole, VOLUME!

Altered Beast
12-08-10, 10:43 pm
Hit the shoulders hard today! They were a bit sore from yesterday but that did not slow me down a bit. Just the price that is paid for taking a week off!

I hit a new PR for Military Press and hope to achieve my goal of hitting all 4 new PR's this week!!!!! Even after a week off I cannot believe I am still breaking PR's!!!! Very fulfilling. I perform Standing Military with a close grip to where my thumbnails are on the smooth part of the bar and my hands are on the knurling. I also use a suicide grip, it feels far more comfortable for me (thumb on top of the bar as opposed to wrapped around it).
The Smith Machine Heavy Chain Presses are used for their precision. I start at the top, bring the bar down very slowly to my chest and EXPLODE up! It really burns..

Can't wait for tomorrow, LEG DAY! My personal favorite.

Shoulders and Traps

Standing Barbell Military Press
- Bar, 15 Reps
- 95 Pounds, 10 Reps
- 135 Pounds, 5 Reps
- 175 Pounds, 5 Reps
- 200 Pounds, 3 Reps *PR*
- 225 Pounds, 1 Reps *PR*

Seated Dumbbell Military Press
- 70 Pounds, 14 Reps
- 80 Pounds, 11 Reps
- 90 Pounds, 8 Reps
- 100 Pounds, 6 Reps

Seated Smith Machine Heavy Chain Presses
- The Bar + First Link, 12 Reps
- The Bar + First Link, 8 Reps
- The Bar + First Link, 6 Reps
- The Bar + First Link, 6 Reps
- The Bar + First Link, 5 Reps
- The Bar + First Link, 5 Reps
- The Bar + First Link, 4 Reps

Standing Dumbbell Laterals
- 30 Pounds, 12 Reps
- 35 Pounds, 11 Reps
- 40 Pounds, 9 Reps

Rear Dumbbell Laterals on a fixed Decline (Strict Form)
- 40 Pounds, 11 Reps
- 45 Pounds, 10 Reps
- 50 Pounds, 9 Reps

Floor Cable Behind the Back Laterals (150 Max Weight Stack)
- 25 Pounds, 12 Reps
- 30 Pounds, 10 Reps
- 35 Pounds, 8 Reps

Barbell Shrugs
- 365 Pounds, 25 Reps
- 405 Pounds, 20 Reps
- 455 Pounds, 16 Reps
- 500 Pounds, 12 Reps

Yep, nothing fancy. The only way to get swole is to STICK TO THE BASICS! No fancy bullshit gimmicky programs. Form, Volume and Contraction along with the basics, that is how you will get swole in the gym. Put in the work inside and outside, it's rather simple!

Stay Swole,
Bear

Altered Beast
12-09-10, 2:52 pm
Hey P,
What month are you on?
I just started my second cycle today(month 2)

Respect,
Shukin

They are giving out another round????

Shukin
12-09-10, 7:38 pm
They are giving out another round????

Sorry P, I was referring to 5/3/1/....lol

Altered Beast
12-09-10, 8:11 pm
Sorry P, I was referring to 5/3/1/....lol

LOL! My mistake, a little communication breakdown. Yes I will start my second month of 5/3/1 next week!

Shukin
12-09-10, 8:17 pm
LOL! My mistake, a little communication breakdown. Yes I will start my second month of 5/3/1 next week!
No worries.....lol

Altered Beast
12-09-10, 10:42 pm
Hit legs today and hit another PR! I was a bit pissed off because after my week off it affected my quads. They failed before they normally do, but at least I hit a PR!! I hit my PR pretty easily, but since my quads were jelloish, I decided not to go heavier. Next week I will get 400 easy and will perform at least 8 box squat sets!!!! I am still a bit pissed so do not taunt me, thanks =)

I still absolutely love leg day. The focus is intense, I don't even talk to anyone. That's love baby!

*I also always wrap for my 5/3/1 lifts simply to benefit my knees and for every set on box squats. You never can be too careful fellahs! Don't become a dumbass and think your knees are invincible.

Legs

Leg Extensions (250 Max Weight Stack)
- 150 Pounds, 15 Reps
- 170 Pounds, 14 Reps
- 190 Pounds, 12 Reps

Barbell Squats
- 135 Pounds, 12 Reps
- 185 Pounds, 10 Reps
- 225 Pounds, 5 Reps
- 275 Pounds, 5 Reps
- 335 Pounds, 5 Reps
- 355 Pounds, 3 Reps
- 375 Pounds, 1 Rep *PR*

Box Squats (Box sits a foot off of the ground)
- 225 Pounds, 15 Reps
- 275 Pounds, 12 Reps
- 315 Pounds, 9 Reps
- 365 Pounds, 3 Reps

Seated Leg Curls (Plate Loaded)
- 2 Plates, 15 Reps
- 2 Plates and a quarter, 13 Reps
- 3 Plates, 10 Reps

Lying Leg Curls (200 Max Weight Stack)
- 120 Pounds, 12 Reps
- 140 Pounds, 9 Reps
- 140 Pounds, 9 Reps

Standing One Legged Curls (100 Max Weight Stack)
- 50 Pounds, 12 Reps
- 60 Pounds, 11 Reps
- 70 Pounds, 9 Reps

Standing Calf Raises (500 Max Weight Stack)
- Max Weight Stack + 20 Pounds, 14 Reps
- Max Weight Stack + 30 Pounds, 12 Reps
- Max Weight Stack + 40 Pounds, 10 Reps

Seated Calf Raises (Plate Loaded)
- 2 Plates, 14 Reps
- 2 Plates and a quarter, 11 Reps
- 3 Plates, 10 Reps

Calf Raises on Hack Squat Machine (I really liked these, Plate loaded)
- 6 Plates, 12 Reps
- 8 Plates, 10 Reps
- 8 Plates, 9 Reps

That chances of me ever taking a week off again is RARE! It really pisses me off when something is wrong on leg day. It is the equivalent of an Irishman not drinking on St.Patty's DAY! It's just not right!

I've got arms and abs tomorrow to finish out the week. Unfortunately, no PR's to break! But, I am trying very hard to get my biceps to grow. They are my weak point but are really starting to take shape. Having long arms, long legs and a short waist makes thing far trickier than they should be! You will never ever here me complain, everyone has their gifts and their weaknesses (at least I've only got one weak point :P ).

Regardless, next week is going to be domination.....

Stay swole,
Bear

Altered Beast
12-11-10, 5:21 pm
This is a day late, but I have been quite busy on business related issues. I spent most of yesterday shooting a video for my website, yet still tore my arms to pieces!

My biceps are starting to come along, and my arms are finally growing the way I want them to! About damn time! Hit arms and abs yesterday.

Arms and abs

Standing EZ Bar Curls
- Bar + 50 pounds, 14 Reps
- Bar + 60 Pounds, 12 Reps
- Bar + 70 Pounds, 9 Reps
- Bar + 70 Pounds, 8 Reps

Standing Cable Curls (150 Max Weight Stack)
- 65 Pounds, 15 Reps
- 75 Pounds, 13 Reps
- 85 Pounds, 11 Reps
- 85 Pounds, 10 Reps

Seated Straight Bar Cable Curls (100 Max Weight Stack)
- 50 Pounds, 12 Reps
- 55 Pounds, 10 Reps
- 60 Pounds, 8 Reps
- 60 Pounds, 7 Reps

Bent Over One Arm Cable Curls (Performed with Strict Form and a D Handle)
- 20 Pounds, 14 Reps
- 25 Pounds, 12 Reps
- 30 Pounds, 9 Reps
- 30 Pounds, 8 Reps
- 30 Pounds, 7 Reps
- 30 Pounds, 6 Reps
- 30 Pounds, 5 Reps

Standing Rope Pressdowns (150 Max Weight Stack)
- 125 Pounds, 15 Reps
- 150 Pounds, 13 Reps
- 150 Pounds + 20 Pounds, 11 Reps

Close Grip Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 12 Reps
- 225 Pounds, 9 Reps

EZ Bar Skullcrushers
- Bar + 90 Pounds, 12 Reps
- Bar + 100 Pounds, 10 Reps
- Bar + 110 Pounds, 8 Reps

Overhead DB Presses
- 90 Pounds, 14 Reps
- 100 Pounds, 11 Reps
- 110 Pounds, 8 Reps

Seated Machine Pressdowns (290 Max Weight Stack)
- 195 Pounds, 14 Reps
- 210 Pounds, 12 Reps
- 225 Pounds, 10 Reps

One Arm Forearm Curls
- 35 Pounds, 14 Reps
- 40 Pounds, 12 Reps
- 45 Pounds, 10 Reps

Rope Crunches (150 Max Weight Stack)
- Max Weight Stack, 35 Reps
- Max Weight Stack + 10 Pounds, 30 Pounds
- Max Weight Stack + 20 Pounds, 25 Pounds

Seated Machine Crunches (250 Max Weight Stack)
- 120 Pounds, 25 Reps
- 130 Pounds, 21 Reps
- 140 Pounds, 17 Reps

Leg Ups SS Broomstick Side Twists
- 35 Reps, 30 Reps
- 32 Reps, 30 Reps
- 30 Reps, 30 Reps

Don't ever tell me that you DON'T have time to throw some weights around. There is always an excuse, and an excuse never justifies APATHY! Get off your puny ass and get swole!!!!

Stay Swole,
Bear

Shukin
12-11-10, 6:52 pm
Nice work PantreA!
what is the link to your website?

Altered Beast
12-11-10, 8:49 pm
Nice work PantreA!
what is the link to your website?

Thanks!

I will PM it to you when my people upload the video to the site. I had them rush the editing, should be done by next Sunday. I want it to be perfect before I advertise.

Altered Beast
12-13-10, 2:23 pm
Alright everyone, a few quick updates. As ya'll know, I perform quite a bit of volume. With all of the sets above 3 for several exercises, it has left me with a state of overtraining. To remedy this, since I already perform 7-10 exercises for specific body parts, I will keep the sets at 3 for each exercise minus the 5/3/1 powerlifts and accessory power movements. Hopefully, this will help me move through the gym quicker, reduce overtraining and allow me to have more energy throughout the day.

As I get closer to advertising my business and begin taking clients, I have to stay vigilant and energetic. It will NEVER effect the intensity or style of training that I will always pursue and enjoy. I will have two passions that I will be pursuing on daily basis, I've got to stay business minded as it will be how I will earn my bread.

This is also my last week of Agent O, unfortunately. Wish I had enough to last me until commercial release!

Stay swole,
Bear

Shukin
12-13-10, 6:54 pm
does that mean you are no longer doing 5/3/1?

Rest and Recover bro, good luck with the website.

Altered Beast
12-13-10, 9:23 pm
does that mean you are no longer doing 5/3/1?

Rest and Recover bro, good luck with the website.

Oh hell yeah I'm still performing 5/3/1! Just trying to find that fine line between overtraining and training hard. What I meant was that I will perform more than three sets for 5/3/1 and the power accessory exercises.

I will post my workout later.

Altered Beast
12-13-10, 10:55 pm
Great Monday! I love Mondays, it's the start of a new week and no one has a clue as to what is going to happen!

Tore my back apart and hit a new PR on deadlift (a new 5 Rep PR). I really enjoy my new style of training and I moved much quicker through my workout. Started week one of Month 2 on the 5/3/1 Program with the 5's on deadlift.

I am going to miss being on Agent O having everyone look at me like I'm nuts! The look on people faces when my eyes are lit up like a Christmas Tree from Agent O, it's just fun!

Back

Wide Grip Hammer Strength Rows
- 3 Plates, 15 Reps
- 3 Plates and a quarter, 13 Reps
- 4 Plates, 10 Reps

Close Grip Pulldowns (250 Max Weight Stack, Strict Form)
- 140 Pounds, 14 Reps
- 160 Pounds, 11 Reps
- 180 Pounds, 7 Reps

One Arm DB Rows
- 90 Pounds, 12 Reps
- 110 Pounds, 10 Reps
- 130 Pounds, 8 Reps

Conventional Barbell Deadlifts
- 225 Pounds, 12 Reps
- 290 Pounds, 5 Reps
- 335 Pounds, 5 Reps
- 375 Pounds, 5 Reps *PR* (this was a tough set, but got it with minimal doming)

Bent Barbell Rows
- 225 Pounds, 12 Reps
- 255 Pounds, 11 Reps
- 275 Pounds, 9 Reps

Stiff Arm Pressdowns (150 Max Weight Stack)
- 115 Pounds, 14 Reps
- 125 Pounds, 12 Reps
- 135 Pounds, 10 Reps

Seated Low Cable Rows (250 Max Weight Stack, Strict Form)
- 170 Pounds, 12 Reps
- 190 Pounds, 11 Reps
- 210 Pounds, 9 Reps

Threw in a few new movements and I will continue to change up my workouts week to week with the same amount of volume. This is the key to growth, my muscles are already sore. These are the benefits of never performing the same workouts week in and week out.

If you aren't going balls to the wall every workout, than why the fuck are you lifting weights? I saw some pussy in the gym talking on a cell phone. Go home and go play golf or something with the rest of the slaves out there. This game is for REAL individuals, not the weak. You're just in my way or using something I need and I'm getting pissed off....

Stay Swole,
Bear

Altered Beast
12-14-10, 11:01 pm
Hell of a workout! Tore my chest up and hit another 5-Rep PR! The 5/3/1 program is very effective and I am loving it! I discovered a while back that the pills are most effective before my pre-workout meal on an empty stomach and are still as potent as the powder.

I still hit the heavy chain Bench Presses, but would also like to throw some Band work in there every other week. This way my muscles do not get use to one specific movement and will still see constant new growth. Bands will also be useful for other lifts as well.

I already ordered some nice knee sleeves with tightening straps. Got tired of constant wrapping. Had a feeling I should have ordered some bands! Oh well! I will get them..

Chest and Abs

Flat Barbell Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 10 Reps
- 225 Pounds, 5 Reps
- 255 Pounds, 5 Reps
- 290 Pounds, 5 Reps *PR* (tough set, still got it)

Incline Barbell Bench Press
- 185 Pounds, 12 Reps
- 205 Pounds, 10 Reps
- 225 Pounds, 8 Reps (needed a light spot on the last few reps)

Heavy Chain Bench Press
- Bar + 50 Pounds First Link, 15 Reps
- Bar + 50 Pounds Second Link, 9 Reps
- Bar + 50 Pounds Third Link, 7 Reps
- Bar + 50 Pounds Fourth Link, 5 Reps
- Bar + 50 Pounds Fifth Link, 3 Reps
- Bar + 50 Pounds Sixth Link, 2 Reps

Incline Dumbbell Flyes
- 45 Pounds, 14 Reps
- 50 Pounds, 12 Reps
- 55 Pounds, 10 Reps

Decline Dumbbell Pullovers (set one notch up)
- 60 Pounds, 14 Reps
- 70 Pounds, 12 Reps
- 80 Pounds, 10 Reps

Rope Crunches (200 Max Weight Stack)
- 160 Pounds, 35 Reps
- 170 Pounds, 30 Reps
- 180 Pounds, 25 Reps

Leg Ups SS Broomstick Twists
- 35 Reps, 30 Reps
- 32 Reps, 30 Reps
- 30 Reps, 30 Reps

Crunch Machine (250 Max Weight Stack)
- 120 Pounds, 25 Reps
- 130 Pounds, 20 Reps
- 140 Pounds, 15 Reps

Intense. You have to fight through failure and push your muscles no matter how shaky they may feel or how numb you "think" they really are. Your body can always go further. Pull the maxi pad out of your twat AND GET SWOLE!

Stay Swole,
Bear

Altered Beast
12-15-10, 11:26 pm
WOW! Had one HELL of a shoulder workout! I hit a PR, even though it was one rep short of my goal it still felt good to hit ANOTHER PR! Agent O is the real deal my friends. I even hit a PR on barbell shrugs! The whole gym was watching me perform heavy shrugs. THE BARBELL WAS BENDING! It was sweet. I added a few 100 pound plates to show off =) Even seasoned pros stopped and just stared...

My shoulders are already sore, and a bit from yesterday as well. Got my new knee sleeves that have tightening straps at the top, bottom and middle. I got tired of wrapping 10-12 times, it probably adds 20 minutes to my workout! CAN'T WAIT for leg day tomorrow. My bands should also arrive tomorrow. I will be box squatting with bands, it's going to be intense...

Shoulders and Traps

*Rotator Warm Ups (always before every single workout)

Standing Barbell Military Presses
- BAR, 15 Reps
- 95 Pounds, 10 Reps
- 135 Pounds, 5 Reps
- 155 Pounds, 5 Reps
- 180 Pounds, 5 Reps
- 205 Pounds, 4 Reps *PR* (last rep was tough, but got it)

Seated Dumbbell Military Presses
- 80 Pounds, 12 Reps
- 90 Pounds, 10 Reps
- 100 Pounds, 8 Reps (light spot on a few)

Seated Heavy Chain Smith Machine Military Presses (brought down slow to the chest and exploded up)
- First Link, 11 Reps
- Second Link, 7 Reps
- Third Link, 5 Reps
- Fourth Link, 3 Reps
- Fifth Link, 2 Reps

Seated Machine Lateral Raises (190 Max Weight Stack, Strict Form)
- 100 Pounds, 14 Reps
- 120 Pounds, 12 Reps
- 140 Pounds, 9 Reps

Standing Cable Rope Pulls (250 Max, Pulled the Rope toward my forehead, focusing on the posterior muscle)
- 80 Pounds, 15 Reps
- 90 Pounds, 13 Reps
- 100 Pounds, 11 Reps

Standing Dumbbell Lateral Raises
- 30 Pounds, 12 Reps
- 35 Pounds, 10 Reps
- 40 Pounds, 8 Reps

Heavy Barbell Shrugs
- 405 Pounds, 20 Reps
- 455 Pounds, 17 Reps
- 500 Pounds, 14 Reps
- 550 Pounds, 11 Reps

Still and will always be an Animal. Getting HUGE takes serious work and nutrition. What are you waiting for...

Stay Swole,
Bear

Altered Beast
12-16-10, 3:23 pm
Decided to hit arms today. I will hit legs tomorrow because I am going out of town, deer hunting, from Monday through Wednesday. I will finish my training cycle tomorrow and start another with back on Saturday and Chest/Abs on Sunday. Training legs tomorrow will give my upper body a day of rest so I can avoid overtraining and muscle pulls.

I will post my workout this evening.

Altered Beast
12-16-10, 10:52 pm
Tore the arms up, hell of a pump! They are still pumped as I write this. So excited about tomorrow! It's going to be intense!!

Arms

*Warmed up the rotators.

Standing Cable Curls (150 Max Weight Stack)
- 55 Pounds, 20 Reps
- 65 Pounds, 15 Reps
- 75 Pounds, 12 Reps
- 85 Pounds, 9 Reps

Seated Straight Bar Cable Curls (100 Max Weight Stack)
- 50 Pounds, 12 Reps
- 55 Pounds, 10 Reps
- 60 Pounds, 8 Reps

Standing EZ Bar Curls
- Bar + 50 pounds, 14 Reps
- Bar + 60 Pounds, 12 Reps
- Bar + 70 Pounds, 9 Reps

Bent Over One Arm Cable Curls (Performed with Strict Form and a D Handle)
- 20 Pounds, 14 Reps
- 25 Pounds, 12 Reps
- 30 Pounds, 10 Reps
- 35 Pounds, 8 Reps

Standing Rope Pressdowns (200 Max Weight Stack)
- 120 Pounds, 15 Reps
- 140 Pounds, 13 Reps
- 160 Pounds, 11 Reps

Close Grip Bench Press
- 185 Pounds, 14 Reps
- 225 Pounds, 11 Reps
- 255 Pounds, 7 Reps

EZ Bar Skullcrushers
- Bar + 90 Pounds, 12 Reps
- Bar + 100 Pounds, 10 Reps
- Bar + 110 Pounds, 8 Reps (light spot on a few)

Overhead DB Presses
- 90 Pounds, 14 Reps
- 100 Pounds, 11 Reps
- 110 Pounds, 8 Reps (light spot on a few)

Standing Straight Bar Pressdowns (200 Max Weight Stack)
- 150 Pounds, 14 Reps
- 170 Pounds, 12 Reps
- 190 Pounds, 9 Reps

One Arm Dumbbell Forearm Curls
- 35 Pounds, 14 Reps
- 40 Pounds, 12 Reps
- 45 Pounds, 10 Reps

I let my abs rest since I hit them hard on Tuesday. Don't need my midsection to hurt while squatting and box squatting tomorrow!

There were some jackoffs performing half rep bench presses and everything else incorrectly with shitty form, makes me laugh. Every now and than a few of them show up when you do, unfortunately. I guess everyone isn't at our level out there or will ever be....

Stay Swole,
Bear

Altered Beast
12-17-10, 9:21 pm
Today was the most fun I have ever had working out in the gym. I absolutely love my new Inzer Knee Sleeves and my new bands! Hit a new PR and performed 9 sets on box squats with my bands!!! The sleeves help tremendously by giving the knees more of a spring out of the hole! Love it!

I was having so much fun I was smiling and laughing the entire time I was box squatting! Every single person in the gym was staring at me and looked at me like I was from a different planet. It also helped that I found a new favorite Pantera song and was blaring it in my Ipod while box squatting (Pantera - Reprise (sandblasted skin)). Some jackoff that is upset at the world didn't even bother me. He was actually starting at me while I was squatting and box squatting! Hopefully, I inspired him to grab his balls and make life happen or it will crush you!

For Band Box Squatting, I wrap the bands near the clips on the barbell holding a plate on there. I than wrap the other end under the base support bar and put it on the rack hooks as high as I can (which is two up from the base support bar). I than add weight accordingly with a second clip holding the additional weight. The rack is a Hammer Strength Power Station, it's pretty sweet. My quads are so numb....

**I took my last dose of Agent O. I forgot to take the pills before my pre-workout meal and took them pre-workout. WOW!!! They kicked in hard after warming up leg extensions, right in time for my 5's on squat and box squatting. Honestly, I don't know what everyone is bitching about. The pills work fine. I guess since my Nutrition is so bulletproof and the intensity of my training helps my body suck up anything I put into it. I may not fall alseep right away, oh well!**

Agent O is the most intense phenomenon a human being can experience. Wish I had more...

Legs

Leg Extensions (250 Max Weight Stack)
- 160 Pounds, 20 Reps
- 180 Pounds, 15 Reps
- 200 Pounds, 13 Reps

Barbell Squats
- 185 Pounds, 10 Reps
- 225 Pounds, 5 Reps
- 275 Pounds, 5 Reps
- 315 Pounds, 5 Reps
- 365 Pounds, 4 Reps *PR* (last one was tough, but still got it)

Barbell Band Box Squats (see above for the setup, stand sits a foot off of the ground)
- 135 Pounds, 15 Reps
- 185 Pounds, 12 Reps
- 225 Pounds, 10 Reps
- 275 Pounds, 8 Reps
- 315 Pounds, 3 Reps
- 315 Pounds, 3 Reps
- 315 Pounds, 3 Reps
- 315 Pounds, 3 Reps
- 315 Pounds, 3 Reps

Lying Leg Curls (200 Max Weight Stack)
- 120 Pounds, 14 Reps
- 140 Pounds, 12 Reps
- 160 Pounds, 9 Reps

Seated Plate Loaded Leg Curls
- 2 Plates, 14 Reps
- 2 Plates and a quarter, 12 Reps
- 3 Plates, 9 Reps

Standing One Legged Leg Curls (100 Max Weight Stack)
- 50 Pounds, 12 Reps
- 60 Pounds, 10 Reps
- 70 Pounds, 8 Reps

Calf Raises on a Hack Squat Machine
- 2 Plates and a quarter, 14 Reps
- 3 Plates, 12 Reps
- 3 Plates and a quarter, 10 Reps

Standing Calf Raises (500 Max Weight Stack)
- Max Weight + 20 Pounds, 14 Reps
- Max Weight + 30 Pounds, 12 Reps
- Max Weight + 40 Pounds, 10 Reps

Seated Plate Loaded Calf Raises
- 2 Plates, 12 Reps
- 2 Plates and a quarter, 10 Reps
- 3 Plates, 8 Reps

Yep, I was like a kid in a candy store today! Leg day is by far my favorite! Sack up out there and hit your legs hard! I am tired of seeing men with disgusting girly legs that are smaller than my arms!!!

Stay Swole,
Bear

Altered Beast
12-17-10, 9:29 pm
As I make my last post, I would just like to say thank you to Universal Nutrition and J-Dawg for allowing me to be a part of Round 2 of Agent O. Also, thank you to everyone who followed me through, yet again, another short journey!

My commentary is not meant to offend, but to inspire. Hopefully, everyone enjoyed it and felt motivated to go out into this world and conquer what you desire! Hard work will ALWAYS pay off in the short and long term. Remember that and apply it to every facet of your life!

On a personal note, I will being advertising for my business after the New Year. Keep me in your prayers and feel free to send any good karma my way! I'd love to start a Journey page, but I am just not sure if I will have enough time to post regularly. With my significant other moving in sometime early next year and running my own company, it may not be possible. If I decide to do so, I will post the link in here!

Stay Swole my friends,
Bear

David H
01-19-11, 12:48 am
Defienetly looking good in here brother!!
Keep up the work!

(as you would say)
Stay Swole,
Hughes
(=

Altered Beast
01-19-11, 12:02 pm
Defienetly looking good in here brother!!
Keep up the work!

(as you would say)
Stay Swole,
Hughes
(=

Thanks! This is a bit old, should I start a journey page?

Shukin
01-19-11, 7:49 pm
Thanks! This is a bit old, should I start a journey page?

Yes You SHOULD!
got your pm, will give it a look soon, been really swamped lately....

Altered Beast
02-15-11, 9:18 pm
I have just started a journey page! Click the link below on my sig!