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MBeatty
05-01-12, 9:46 pm
alirght so im not sure what contest im doing yet... originally my coach and myself we had planned on doing the MTL IDFA show in october, but im not sure how my finances are going to hold up, so im considering doing the Quebec Tested next summer, and if i place high enough i qualify for the provicials which are held on the day.

newayz this will be road to either one, i still have time to decided and win the lotto

MBeatty
05-01-12, 10:02 pm
01/05 CHEST

alright so im in week 5 of my 6 week program
my hammies are still in pain from my training last night

all my programs have a intensity in them either SS, dropsets, tempo, wtv

so my day was pretty chill, its technically my saturday, woke up at 1030

5grams Glycine

meal 1: 8 egg whites, 3 slices whole wheat toast 2 tbl spoons almond butter

meal 2: 100G 4% allegro chesse, 20 almonds

meal 3: 250G Chicken breast, 1 cup brown rice

pre w/o 1 scoop animal rage :P

1 Flat Bench DB(rest 90sec) 6X95 6X100 4x105 4x105 2x110 2x115 i only had a spot on the final set of 2
2.1 High Cable flys - low-mid-high(peak) 45X12 45x12 40x12 40x12
2.2 Vertical hammer strength(rest 90sec) 90(per side)x 10 90x10 100x8 90x9
3 Flat Bench DB(rest 60sec) 60x15 60x15 65x12 65x12 70x8
4.1 Incline DB fly (tempo 3-2-1) 30x10 30x10 30x10 25x10 25x10
4.2 Incline DB press(tempo 4-0-1) 40x10 40x10 40x9 40x8 40x8

pump was insane as always...

post w/o 2 scoops whey 1 cup gummie bears 5 grams glycine

meal 5: 250G steak, 2 cups green veggies

and well im not there yet but

meal 6: 1 scoop casein

tomorrow is my quad day...

MBeatty
05-02-12, 10:06 pm
02/05 Quads

Alright I'm not gonna post meals cuz its normally the same thing

Pre w/o 1scoop Crazy Crank

1. Front Squats (90sec rest) 6x185 6x195 4x225 4x225 2x245
2.1 Leg Extension (3-2-1 Tempo) 10x90 10x90 10x100 10x100
2.2 wide stance hack squat (90sec rest) 10x180 10x180 10x230 10x230
3 front squats (60sec rest) 15x135 15x135 12x155 12x155 8x185
4.1 barbell split squat (10 per side) 10x90 10x90 10x100 10x110 10x120
4:2 Close stance leg press (high double contraction)(90sec rest)
10X4plate(per side) 10x4 10x5 10x5 10x4

Blasting arms tomorrow :)

tark
05-02-12, 10:13 pm
look at you bro gettin in here and plugging away already...love it...hope you dont mind if i tag along for this ride!!

MBeatty
05-02-12, 10:16 pm
Lol np feel free to drop any comments any criticism is always welcome

Animal Rep
05-03-12, 9:59 am
Welcome, and best of luck in your next upcoming months brother.

MBeatty
05-04-12, 11:18 am
alright its a little late but wtv

03/05 ARMS

1.1 Alternating Standing Dumbbell Curls 12x35 12x35 8x40 8x40 5x50(a bit to much cheating) 5x45
1.2 Preacher scott curls (3-2-1 Tempo)(90Sec rest) 10x20 10x20 10x22 10x22 10x25 10x25
2.1 Incline Close Grip DB Bench Press 12x60 12x65 8x70 8x70 5x75 5x75
2.2 Decline Reverse Grip DB skull Crusher(4-0-1 Tempo)(90sec rest) 10x15 10x15 10x15 10x20 10x20
3.1 Alternating Low Cable Curl(Peak) 12x30 12x30 12x35 12x40 12x40
3.2 Alternating one arm pushdown(Peak)(45sec Rest) 12x50 12x50 12x45 12x45 12x40

pump is pretty insane... especially with the peak at the end

ill post my BACK/Chest later tonight

tark
05-04-12, 5:13 pm
alright its a little late but wtv

03/05 ARMS

1.1 Alternating Standing Dumbbell Curls 12x35 12x35 8x40 8x40 5x50(a bit to much cheating) 5x45
1.2 Preacher scott curls (3-2-1 Tempo)(90Sec rest) 10x20 10x20 10x22 10x22 10x25 10x25
2.1 Incline Close Grip DB Bench Press 12x60 12x65 8x70 8x70 5x75 5x75
2.2 Decline Reverse Grip DB skull Crusher(4-0-1 Tempo)(90sec rest) 10x15 10x15 10x15 10x20 10x20
3.1 Alternating Low Cable Curl(Peak) 12x30 12x30 12x35 12x40 12x40
3.2 Alternating one arm pushdown(Peak)(45sec Rest) 12x50 12x50 12x45 12x45 12x40

pump is pretty insane... especially with the peak at the end

ill post my BACK/Chest later tonight

those decline reverse grip db skull crushers look interesting...i might have to give those a shot one day.....keep putting in this kinda work man and first place will be yours!

MBeatty
05-04-12, 8:27 pm
those decline reverse grip db skull crushers look interesting...i might have to give those a shot one day.....keep putting in this kinda work man and first place will be yours!

Yeah make sure to really squeeze at the top, the pump is insane

04/05 BACK/CHEST

1. Bentover DB row(both arms same time)(90sec rest) 6x90 6x95 4x100 4x105 2x110 2x115
2.1 Bentover seated cable row(3-2-1 Tempo) 10x105 10x105 10x105 10x105
2.2 Medium grip chin up(90sec rest) 8xBW x 4sets
3 Bentover DB row(both arms same time)(60 sec rest) 15x60 15x65 12x70 12x75 8x80
4.1 inclined cable fly(normal to supinated at peak) (3-2-1 tempo) 10x40 x 5 sets
4.2 inclined neutral grip bench press(90sec rest) 12x65 12x65 8x70 5x75 5x75

And that's it for the week

Now a nice weekend of rest :P

MBeatty
05-07-12, 10:19 pm
Alright so last night was the fiirst Montreal ABC shift was pretty awesome, got to train with Antoine Vaillant, Tony Searle, Mike Van Wyck, Mike johnson, was sick... trained arms... I've never been so sore.

07/05 Hamstrings

Alright so this is the last training of my current program that I haven't posted so ill post again once I change up

1. Deadlift (90sec rest) 6x315 6x365 4x385 4x385 3x405
2.1 lying leg curls (3-2-1 tempo) 4x10x110
2.2 barbell good morning legs straight (90sec rest) 4x10x95(fixed barbell)
3 Deadlift (60 sec rest) 15x225 15x225 12x245 12x245 8x275
4.1 swiss ball hip extension(2-2-2 tempo) 4xmax
4.2 feet high on the platform leg press(4-0-1 tempo) (90 sec rest) 4x10x4plate side

Well that's it fucking kills

C.Coronato
05-09-12, 11:34 am
Good shit bro, im sure that ABC was a blast.

tark
05-09-12, 9:12 pm
Alright so last night was the fiirst Montreal ABC shift was pretty awesome, got to train with Antoine Vaillant, Tony Searle, Mike Van Wyck, Mike johnson, was sick... trained arms... I've never been so sore.

07/05 Hamstrings

Alright so this is the last training of my current program that I haven't posted so ill post again once I change up

1. Deadlift (90sec rest) 6x315 6x365 4x385 4x385 3x405
2.1 lying leg curls (3-2-1 tempo) 4x10x110
2.2 barbell good morning legs straight (90sec rest) 4x10x95(fixed barbell)
3 Deadlift (60 sec rest) 15x225 15x225 12x245 12x245 8x275
4.1 swiss ball hip extension(2-2-2 tempo) 4xmax
4.2 feet high on the platform leg press(4-0-1 tempo) (90 sec rest) 4x10x4plate side

Well that's it fucking kills

man i bet that abc was awesome! and the work on the deads hit it first then come back to it in the same workout! thats some hardcore shit!

MBeatty
05-09-12, 10:41 pm
man i bet that abc was awesome! and the work on the deads hit it first then come back to it in the same workout! thats some hardcore shit!

Yeah makes for a killer training, all my trainings for legs have been pretty sick..... I have to say my trainer tortures his clients but he get results..

actually having a evaluation of my progress with him tomorrow.

I restarted training with my mp3 again this week, the trainings have been intense... been like a tornado running around the gym

tark
05-10-12, 6:46 pm
Yeah makes for a killer training, all my trainings for legs have been pretty sick..... I have to say my trainer tortures his clients but he get results..

actually having a evaluation of my progress with him tomorrow.

I restarted training with my mp3 again this week, the trainings have been intense... been like a tornado running around the gym

crazy how the music you listen too is influential in your training....do you always do your deads like that do one set heavier with lower reps and then come back to it later in the workout with lighter weight and more volume?

MBeatty
05-10-12, 11:41 pm
crazy how the music you listen too is influential in your training....do you always do your deads like that do one set heavier with lower reps and then come back to it later in the workout with lighter weight and more volume?

no not always, it all depends on what my trainer has given me as a program... thats just the way it turned out. like this upcoming program in gonna be a 90% 1rm Rest pause style training.

10/05 chest with my trainer

1. Flat bench with bands on both ends(3-0-1 tempo)10x185+bands for 6 sets..rest was pretty much the time it took him to do his set...maybe plus 20-30 sec
2.1 flat cable flyes(top double contraction) 12x22.5 12x22.5 10x27.5 10x27.5 10x22.5
2.2 flat neutral grip DB bench press 10x50x5 ... rest again was just the time it took him to do his set
3.1 incline Db press 13x60 13x60 12x65 8x70
3.2 incline supinated DB fly 10x30 10x30 10x30 10x25

needless to say it literally killed my chest... its always fun to do a training with my trainer just to mix it up again

MBeatty
05-15-12, 11:25 am
14/05 Hammies

so it was my first training on my new program last night, my trainer is going ape shit on my hammies

1. Deadlift(Rest Pause)(3min rest) 6(5x1) 4plate 4plate 3/25 3/25 3plate 3 plate
2. Leg curl(8-0-1 tempo)(75 sec rest) 110x6 110x6 120x6 120x6
3. Feet High leg press(for 90sec)(90sec rest) 1plate a25plate a25plate a 25plate...
4.1 Dumbbell stiff leg dead lift 90x12 95x12 95x12 95x12
4.2 swiss ball hip extension 4xmax 4 sets

alright so um yeah.... this literally almost killed me :) and im hitting quads on wednesday and hammies again on thursday

MBeatty
05-15-12, 8:27 pm
15/05 Back

1. T-bar row(rest pause)(3 min rest) 6(5x1) 6plate 6+25 plate 6+25plate 6+25plate 7plate
2. Bent over seated row (8-0-1 tempo)(75sec rest) 6x105 6x105 6x120 6x120
3 reverse hammer strenght machine(for 90sec)(90sec rest) 2 plate 1+25plate 1plate 1 plate
4.1 high cable reverse grip pull over on incline bench 12x120 12x120 12x130 12x130
4.2 bent over dumbbell row suppinated grip(peak)(90sec rest) 10x40 10x40 10x40 10x40

literally destroyed my back holy fucking shit

MBeatty
05-29-12, 8:25 pm
so it was back day again today.. i wont post all of it was pretty much the same as last time i posted,.... this rest pause stuff its taking its toll for sure.... hitting quads tomorrow ill make sure to post it

tark
05-29-12, 8:59 pm
Still putting in some good work bro...you been doing alright homie?

MBeatty
05-29-12, 9:15 pm
Yes sir everything is going awesome

MBeatty
05-31-12, 9:28 am
30/05 Quads

1. Squats (rest pause 6sets 5x1)(3min rest) 295x5 305x5 305x5 315x5 315x5 275x5
2 Leg Extension(8-0-1 tempo) (75sec rest) 120x6 120x6 110x6 110x6
3 leg press close stance(90 sec rest)(sets are 90sec long just a time limit not a number)1pps 1pps 1pps 1pps..... this shit really burns pump is sick though
4.1 wide stance reverse hack squat 2ppsx12 2+25ppsx12 2+25ppsx12 2+25ppsx12
4.2 close stance front squat(1-2-1 tempo)(90 sec rest) 105x10 105x10 105x10 105x10


this takes me about 1h15 min to complete... and is brutal.... only 1 more week to go with this program

hitting hammies and arms later today ill make sure to post it

tark
05-31-12, 4:52 pm
30/05 Quads

1. Squats (rest pause 6sets 5x1)(3min rest) 295x5 305x5 305x5 315x5 315x5 275x5
2 Leg Extension(8-0-1 tempo) (75sec rest) 120x6 120x6 110x6 110x6
3 leg press close stance(90 sec rest)(sets are 90sec long just a time limit not a number)1pps 1pps 1pps 1pps..... this shit really burns pump is sick though
4.1 wide stance reverse hack squat 2ppsx12 2+25ppsx12 2+25ppsx12 2+25ppsx12
4.2 close stance front squat(1-2-1 tempo)(90 sec rest) 105x10 105x10 105x10 105x10


this takes me about 1h15 min to complete... and is brutal.... only 1 more week to go with this program

hitting hammies and arms later today ill make sure to post it

i like the idea of using a time instead of a set rep range for the the leg press....might have to start using this in my training

MBeatty
06-12-12, 11:24 am
alight so ive been a little inactive lately but wtv had a meeting with my trainer last week and this is my new training that i started yesterday

11/06 hamstrings

1. alternating seated leg curl (0 rest) 6sets 10 reps... didnt really count the weight
2.1 lying leg curl( Gironda and Peak) 12 x 100 12x100 12x110 12x110 12x115
2.2 Deadlift(1-2-1 Tempo)(90sec rest) 6x275 8x295 12x225 6x315 i wasnt to sure about my weights on this one becuz of the pause at the bottom and being in a SS
3.1 Dumbbell stiff leg deadlift(4-1-1 tempo) 60x10 65x9 65x8 65x8
3.1 Barbell goodmorning(90 sec rest) 115x10 115x10 115x9 115x8
4. Leg Press feet high on the platform(60 sec rest) 7ppsx15 6ppx25 5ppsx35 4ppsx45 3ppsx55 2ppsx65 1ppsx75

as you can see its not very heavy its more about volume and pump.... every day has an exercise similar style at the beginning and end
should be interesting

MBeatty
06-14-12, 10:23 am
12/06 Back

1. one arm alternating dumbbell row( no rest) 6sets 10 reps 60lbs
2.1 Lat pull down(with 2 D-Handles)(Peak)(0 rest) 12x120 12x120 12x110 12x110 12x100
2.2 Bent over dumbbell row(supinated grip)(1-2-1 tempo)(90sec rest) 6x50 8x45 6x50 12x40 6x50
3.1 Reverse Grip Hammer Strength(no Rest) 10x135 10x145 10x160 8x180
3.2 Db close grip upright row(4-1-1 tempo)(90sec rest) 4 sets 10 reps 25lbs
4. Seated Cable row FST style(2 D-handles)(60 sec rest) 15x100lbs 25x90lbs 35x80lbs 45x70lbs 55x50 65x40 75x40

as you can see from my monday and tuesday trainings its really all about volume and pump

MBeatty
07-21-12, 10:24 am
alright so apparently i havent been online in a while...
im starting the last week of my 6 week program on monday but just to catch u guys up days 1-2 see above.

DAY 3 Chest
1. Pec-deck 1 side alternating (0 rest) 6setsx10reps per side
2.1 Flat bench cable flye(neutral grip)(0 rest) 5setsx12 reps
2.2 Flat bench DB press(neutral grip)(90sec rest) 6-8-6-12-6
3.1 Incline Smith Machine(medium Grip)(press inside like a squeeze press)(0 rest) 4sets x 8-10
3.2 Dips(weighted)(90sec rest) 4sets x 8-10
4. Vertical bench press(60sec rest) 15-25-35-45-55-65-75

Day 4 Quads
1. Barbell Split squat 1 side alternating(0 rest) 6sets x 10 per side
2.1 Smith machine squat(0 rest) 5 sets x 12
2.2 Front Squat(1-2-1 tempo) (90 sec rest) 6-8-6-12-6
3.1 Wide Stance Leg press(4-1-1 tempo)(0 rest) 4 sets x 8-10
3.2 Close Stance Hack Squat (90 sec rest) 4 sets x 8-10
4. Leg Extension (60sec rest) 15-25-35-45-55-65-75

Day 5 Arms
1.1 cable 1 arm concentration curl(0 rest) 4 sets of 10 then 4 sets of 20
1.2 1 arm reverse grip cross body push down(0 rest) 4 sets of 10 then 4 sets of 20... need less to say after 8 sets each pump is SICK
2.1 Bent DB curls(think like spider curls just standing)(3-2-1 tempo)(0 rest) 5 sets x 8-10
2.2 Reverse medium grip bench press(90 sec rest) 5 sets x 8-10
3.1 Rope push down(seperate at bottom)(0 rest) 15-25-35-45-55-65-75
3.2 lying high cable rope curl(60 sec rest) 15-25-35-45-55-65-75

need less to say the pump after the last exercise each day is pretty insane

also i dunno but if anybody is looking for a coach... i do highly recommend mine :) he can do everything by distance.. hes the real deal he currently has a athlete that is in prep for the Canadian Nationals link is below

https://www.facebook.com/SebGagneCoachTrainer

MBeatty
12-06-14, 9:46 am
been a really long time since last post lol

well did my first contest on the 9th of november after a 16 week prep. went from a starting weight of 225 to 190 roughly at weigh-ins

finished second call out but wtv happy with the road it took and looking forward to the next one in 2016, now its grow season

before

https://www.facebook.com/photo.php?fbid=10152600087451907&l=3b8f7e0158

after

https://www.facebook.com/photo.php?fbid=10152865599256907&l=08704a11ea