16 Yrs And Countin, Take A Trip To The Beach

[Beach91]

Hopefully this is how its done, but I am gonna start my "official ANIMAL Forvm Journey" on the site as of today.

A little backdrop to this, I have been lifting since the tender age of 13 when i received my first weight set. Since this time, I have actually logged the better part of all my workouts and diet plans in binders, some 16 yrs worth of paper journeys. When i was a kid i was pretty fat, 180 lbs by the age of 12, which is weird cause some 12 years later i did my first competition in the light middle category at 174 lbs.

From the age of 13-17, every christmas, birthday, gift giving, whatever all i asked were for more of those plastic york weights, that i setup in my parents basement, building my Own "Breach" type gym, i still have over 800 lbs of weights, some benches and an old rusty cable machine down there for when i head home. I loved comics, superheros and wanted so badly to be superman early on, as well, seeing the old musclemagazines, i was always mesmerized by the physiques on Arnold, Zane, Nubret, and my fav. Lee Priest.

Thats basically why i took the Forvm Name of Beach91, its my ongoing and neverending quest and journey to create a physique reminiscent of those in the era of Musclebeach, the golden age of bodybuilding.

From the age of 18-29, i have been living in the big city here in Manitoba, In Winnipeg, were I have done several Manitoban and Canadian shows. I have been as heavy as 242 and 30% bodyfat in the offseason and as light 159 lbs at 3% bodyfat on stage for the Canadian Qualifiers. My best placings include 2nd in the Welterweight division at Provincials in Manitoba, 3rd in light middle at the Manitobans and 3rd at the Canadian Natural World Qualifiers. Its weird, I had never intended to do shows, but loved the challenge of trying to diet down and get lean enough to step on stage. I have no problems putting on weight, but dieting down is a whole nother game, i have done keto and low carb diets, and have relied on 2 hrs of running, yep running, cardio a day to get lean, my body simply does not like being lighter than 185 lbs, and it is always a struggle to get "stage lean".

After having done several shows, i have come to the realization, that Like Dorian Yates has said, i prefer the training and the battle to get to the show because of the challenge involved, but the actual getting on stage isnt the most enjoyable thing to me. Not sure why, but thats how i feel

anyhow thats my background and a bit about me, the reason for my Journey, one which I am on, which will never end, but one that I do enjoy, is to still create that perfect body that I have a picture of in my mind, I aspire to create that Musclebeach physique, albeit covered in tattoos, but that is what i fight for day in and day out

anyhow, thanks for stopping by, lets continue on this 16 yr trip to the sands of that hallowed beach!

[Beach91]

Hi Guys,
Here goes my first day I will log will be last saturdays workout, I am doing and enjoy high volume, I have tried other methods such as Mentzer/Yates intense all out sets, and trainign bodyparts once a week but have found training everything twice a week with more volume to be much more fun and productive for myself.

Leg Day

Extension 4 sets 15-20 reps
front Squats 6 Sets, 8, 8, 6, 5,5,5
ONe leg horizontal leg press 5 sets 10, 10 , 8, 8, 8
Smith Squats 7 sets 10, 10, 10, 9, 9, 7, 8
Hamstring Curls 6 sets 15, 12, 10, 8, 8, 8
Glute Ham Raises 6 sets 10, 10, 9, 8, 8 6
standing calf raises 4 sets 12-15
seated calf raises 6-10

Crunches 8 8-15 reps
oblique planks 2 per side by 30 seconds
superset with oblique crunchs 2 per side by 12 reps

30 minutes steady state cardio on bike

[Hollow]

Great to see you've got a journey up and going Beach91. Consider me subbed for this one.

[Beach91]

Day 2 of my split - Full Upper Body Power Day

Flat bench 3 sets 12, 10, 8
Incline Bench - 4 sets - 10, 5, 5, 5
Pec Deck - 2 sets 8, 8 reps

Cable Pulldown 3 sets 10, 8, 8
Deadlifts 5 sets, 12, 8, 5, 5, 4
T bar rows 3 sets 10, 8, 8

Dirty Dozen - shoulder exercise - 12, 12, 12 reps over 3 sets
lat raises 2 sets of 8, 6

Barbell curl 2 sets of 8 and 5
Hammer Curls 3 sets, 10, 8 and 7

French press 4 sets 10, 10, 8 and 8

reverse forearm curls 4 sets of 10-15
preacher bench wrist curls 2 sets of 15

Cardio on the stepper, 30 minutes steady state

[Beach91]

Thanks Hollow,
i have learned so much from everyone here, including yourself, by going over everyones Journeys while I am at work I figure why not fire my own in here and if someone can pick up something from it, thatd be reason enough to do it

[ProteinJunkie]

Subbed. Great life-story Beach and I think many can relate.

I'll be watching...

[Beach91]

Currently, i am taking in a below maintenance amount of calories on my way to a bulk diet. My current maintenance amount is around 2700 calories, so when i get into the full swing of bulking, my lifting days will have an excess of at least 500 calories, meaning 3200 daily calories (or more) on my lifting days. My cardio only days i take it down to around maintenance.

I do not take days off, a day off for me is a cardio only day, so i lift 4-5 days a week, depending on the week, and have 2-3 high intensity cardio only days a week.

My daily diet is about 2300 cals at the moment, soon to be 2500 next week, and so on, i slowly increase it over the weeks to limit fat gain, as well over the weeks i slowly increase the amount of weight i use in the gym, so simply put more food=more weight pushed=more muscle in time.

630 a.m. - 5 grams BCAAs

7 a.m. - 1 cup of slow cook steel cut oats
1 tablespoon all natural peanut butter
1 scoop of whey protein


9 a.m. - 5 grams BCAAs

11:30 a.m - 4 ounces of bbq plain chicken
8 ounces of yams
5 grams of 3-6-9 fish oil
2 p.m. - 5 grams BCAAs

4 p.m. - 4 ounches of bbq chicken
8 ounces of yams
5 grams of fish oil 3-6-9

4:30 - preworkout mix


5 grams BCAAS
2.5 grams creatine mono
1 gram citrulline
2 grams beta alanine
200 mg caffeine


5-7pm - usually a solid 2 hrs of lifting
7 pm. - After workout mix

5-10 grams BCAAs
2.5 g creatine mono,
2 grams beta alanine
30 grams dextrose

8 p.m - 1 cup steel cut oats mixed with 1 scoop of Whey protein

10 p.m. - 5 gram bcaas, then bedtime

12-2p.m - when i wake up to use the bathroom, i have another meal
4 ounces of chicken
8 ounces of yams

Thats what i am eating now, the protein isnt overly high, and will remain mostly the same throughout, I have done keto, and superhigh amounts of protein and have found that it wasnt optimal in terms of energy in the gym and the condition of my body. This past year I have read alot of Layne Nortons logs and have used a diet that subscribes to having about a gram of protein per lb of bodyweight, while consuming a great deal more carbs and have found this to work better for me in terms of keeeping my energy up, and my strength up, and it seems to keep me leaner as well, even though I am bulking I still want to see the lines of my abs.

[Beach91]

sorry I forgot to through in there, that for 10 of my 16 yrs, the Almight Pak has been along this ride.
on non training cardio only days i take a pak with breakfast in the morning

On training days, i consume pak with my afteroworkout shake, as Pak contains ALA which i believe has a synergistic effect with the creatine and dextrose i consume post workout. When i was 18 I used a container of a creatine/ala/dextrose combo, and the results i achieved from the creatine/ala/dextrose combo were amazing and its something i use till this day when bulking.

so thats my little explan. as to why i take my Animal multi aftertraining, as well i take in a second meal after my shake, so i believe 2 meals with the bulk of my daily carbs will help my bodys intake of all the nutrients in Pak

[Beach91]

Tonite all i have is a tiny cardio session to do

20 minutes cardio, high intensity,

20 intervals each interval consists of 15 seconds go as hard as possible followed by 45 seconds of a lighter resting rate, followed by another 15 seconds of hell, and so on and so forth until the 20 minutes are up.

I do cardio year round, when bulking I will most likely do cardio on my days off of weights only, although if i get too heavy in a bad way i will throw more in.

When getting ready for a contest, its usually 2wice a day, which i do not miss at all.

thats all 4 now folks

[t_mh]

Hopefully this is how its done, but I am gonna start my "official ANIMAL Forvm Journey" on the site as of today.

A little backdrop to this, I have been lifting since the tender age of 13 when i received my first weight set. Since this time, I have actually logged the better part of all my workouts and diet plans in binders, some 16 yrs worth of paper journeys. When i was a kid i was pretty fat, 180 lbs by the age of 12, which is weird cause some 12 years later i did my first competition in the light middle category at 174 lbs.

From the age of 13-17, every christmas, birthday, gift giving, whatever all i asked were for more of those plastic york weights, that i setup in my parents basement, building my Own "Breach" type gym, i still have over 800 lbs of weights, some benches and an old rusty cable machine down there for when i head home. I loved comics, superheros and wanted so badly to be superman early on, as well, seeing the old musclemagazines, i was always mesmerized by the physiques on Arnold, Zane, Nubret, and my fav. Lee Priest.

Thats basically why i took the Forvm Name of Beach91, its my ongoing and neverending quest and journey to create a physique reminiscent of those in the era of Musclebeach, the golden age of bodybuilding.

From the age of 18-29, i have been living in the big city here in Manitoba, In Winnipeg, were I have done several Manitoban and Canadian shows. I have been as heavy as 242 and 30% bodyfat in the offseason and as light 159 lbs at 3% bodyfat on stage for the Canadian Qualifiers. My best placings include 2nd in the Welterweight division at Provincials in Manitoba, 3rd in light middle at the Manitobans and 3rd at the Canadian Natural World Qualifiers. Its weird, I had never intended to do shows, but loved the challenge of trying to diet down and get lean enough to step on stage. I have no problems putting on weight, but dieting down is a whole nother game, i have done keto and low carb diets, and have relied on 2 hrs of running, yep running, cardio a day to get lean, my body simply does not like being lighter than 185 lbs, and it is always a struggle to get "stage lean".

After having done several shows, i have come to the realization, that Like Dorian Yates has said, i prefer the training and the battle to get to the show because of the challenge involved, but the actual getting on stage isnt the most enjoyable thing to me. Not sure why, but thats how i feel

anyhow thats my background and a bit about me, the reason for my Journey, one which I am on, which will never end, but one that I do enjoy, is to still create that perfect body that I have a picture of in my mind, I aspire to create that Musclebeach physique, albeit covered in tattoos, but that is what i fight for day in and day out

anyhow, thanks for stopping by, lets continue on this 16 yr trip to the sands of that hallowed beach!

Awesome, man. I'll be checking in.

[Beach91]

Up for 2nite is leg day no. 2 for the week.

as said earlier i do high volume, what i am currently doing for at least the next 6 weeks is a cross up between Layne Nortons ideals of training and Eric Brosers methodology. Taken from layne, i work all muscle groups twice a week, the weekend is saved for very heavy weights, very low rep scheme workouts. During the week is more of a hypertrophy higher rep workout scheme. What i am starting to incorporate is some of Eric Broser's ideas on Power week/Rep range week/Shock week.

Since i do power every weekend, during my weeks i will rotate my hypertrophy workouts to either be simple rep range workouts, power workouts or shock week workouts.

This week i want to play with some shock methods such as drop sets, negatives, forced reps etc. so i Will do a shock week and play around with this stuff.

I have legs tonite, which until 5 minutes into the workout, i hate with a passion.

After 5 min though its like a sick game, me vs the weights, i get soooooo into it its as if i am the only one in the gym and i imagine my quads pumping with blood like pistons and my hams filling up the room, while veins ripple across my calves.

With my ipod pounding, its kinda scary how into it i get, and i guess if your reading kind of weird, but thats just me, i mean no harm

except to those weights...


will post the workout later

[Beach91]

Well almost puked tonite, little dizzy, but i held her together. The ol grey shirt i was wearing was soaked, and a lot of people just stared, as if to say, "your not supposed to be soaked in her, this is a social gym" ha, anyhow kinda funny, heres what i did 2nite to shock my legs

Leg Press - 6 sets, 50, 40, 35, 22, 18, 17, after the last set i removed a plate at a time, doing 5 drop sets of 12, 15, 24, 34, 50

Hack Squats - 5 sets, 1st set was 15 reps warmin up, then i did 4 sets of 16, using a rest pause technique, doing 4 reps then 15 second rest, 4 more 15 second rest etc etc.

smith squat - 5 sets of 10-12 reps, simple slow decension, then when i got to the bottom i counted to 3 on every rep before coming up, these made me bleed sweat

Walking lunges - 4 sets 15, 12, 12, 11

Deadlifts, stiff leg - 5 sets 15, 12, 12, 8, 5 and then after the last set, u guessed it, drop sets till the bar was clear, first and second set i only could do 3 reps, then 6, then 9 and a few more with just the bar, uggh tough to make it through this, never done so many drop sets for stiff leg deads before

Hamstring curls - 6 sets of 21s, 7 reps from bottom to half, 7 reps from halfway to the top, then 7 full reps

supersets of hip abductor and hip adductor machines for 4 sets of 12-20

Calves - standing calf raises - 7 sets of 30s, i mix up foot position all the time on this, but the jest of it is 10 reps toes pointed in, 10 reps toes pointed straight, and 10 reps toes on the edge of the board pointed outward. Actually got up to 70 lbs on this, have done that in forever, been stuck at 30 n 40lbs as of late. slowly but surely.

thats it thats all, a good 10 min of stretching, after shake, and now i am eating oatmeal mixed with a whey shake.

fun fun fun

[t_mh]

whoa man thats a shit load of leg work. nice job. you're gonna be fucked tomorrow haha.

[Hollow]

Whoa! By the time I finished reading that leg workout my legs were twitching!

Outstanding leg workout Beach91! By the way...you weren’t planning on walking any time soon were you?

[Beach91]

yEAH, Last nite was a hell of a workout, on the drive home i drank a good 2 litres of water to replenish what i lost, and the entire night and even right now, different parts of my legs are twitching.

One day after legs, I am usually pretty good, tomorrow, the pain sets in, and i know i won't be a happy camper

I have high intensity cardio tonite, so i am going to do the bike, and do some extra stretching after for my legs, as well i will do some abdominal/lower back core work too.

[Hollow]

With the added stretching tonight, it should help provide some relief to your legs.

[Beach91]

Did my HIT cardio tonite on the bike, 10 min warmup, then 20 min hells, then 10 min cooldown. I did 20 second intervals, 20 of them, each one followed by 40 sec. rest periods during the session

followed by abs
5 sets of 10-15 star type situps
3 sets of 10 woodchopper or sledgehammer side to side oblique crunches
5 sets of lying bicycle crunches
3 sets of 1 min hold of planks/while vaccuuming at the same time

then 15 min of stretchin

as the day has gone on my legs have become more and more painful from yesterdays workout, hopefully the cardio and stretching will flush more blood into em, but i can tell tomorrows gonna hurt

tomorrows fun though, upper body shock workout!!!!!!!!

[Beach91]

I had planned to increase my calories this Saturday up to 2550 daily calories from my current intake. This is still below maintenance, but in the coming weeks I will continue to slowly increase my calories. As well, no cheat meals last week since i came home from vegas, this weekend I will be having a few healthy cheats over Sunday and Monday that include protein pancakes, burgers and peanutbutter n jam combo on toast! Can't wait.

Due to a family funeral, i have had to switch my days and will have to start my next week, Legs Power session tomorrow to get my workouts in, so I will be changing my daily diet tomorrow, and doing fridays cardio on saturday instead.

Anyhow the new diet program will look like this, I am adding some fats n protein in in the form of another spoon of peanut butter and will be adding in some extra carbs postworkout in the form of a baked potatoe. I am also playing with different protein sources and at times throw in egg whites, flank steak, and fish in place of some of the spots where i have whey protein.

Another note, my weight as of this morning was 191 lbs.

630 a.m. - 5 grams BCAAs

7 a.m. - 1 cup of slow cook steel cut oats
1 tablespoon all natural peanut butter
1 scoop of whey protein


9 a.m. - 5 grams BCAAs

11:30 a.m - 4 ounces of bbq plain chicken
8 ounces of yams
5 grams of 3-6-9 fish oil
2 p.m. - 5 grams BCAAs

4 p.m. - 4 ounches of bbq chicken
8 ounces of yams
5 grams of fish oil 3-6-9

4:30 - preworkout mix


5 grams BCAAS
2.5 grams creatine mono
1 gram citrulline
2 grams beta alanine
200 mg caffeine


5-7pm - usually a solid 2 hrs of lifting
7 pm. - After workout mix

5-10 grams BCAAs
2.5 g creatine mono,
2 grams beta alanine
30 grams dextrose
5 OUNCES OF BAKED POTATOE


8 p.m - 1 cup steel cut oats mixed with 1 scoop of Whey protein, 1 TSP NATTY PEANUT BUTTER

10 p.m. - 5 gram bcaas, then bedtime

12-2p.m - when i wake up to use the bathroom, i have another meal
4 ounces of chicken
8 ounces of yams

[Beach91]

i forgot to make one more change, I have cut down the amount of yams i eat in my last meal at night as i am simply not quite as hungry at midnite as I am throughout the day, and added in another quarter cup of oatmeal into my postworkout meal, as i am hungriest at this time.

And in looking at it, i had my measurements wrong on the steel cut oats, it was supposed to read 1/2 cup oats in both spots on the plan, now, my morning stays the same at 1/2 cup oats, while after working out it goes up to 3/4 cup.

Just listening to my body, this takes the calories up to the 2600 range.

630 a.m. - 5 grams BCAAs

7 a.m. - 1/2 cup of slow cook steel cut oats
1 tablespoon all natural peanut butter
1 scoop of whey protein


9 a.m. - 5 grams BCAAs

11:30 a.m - 4 ounces of bbq plain chicken
8 ounces of yams
5 grams of 3-6-9 fish oil
2 p.m. - 5 grams BCAAs

4 p.m. - 4 ounches of bbq chicken
8 ounces of yams
5 grams of fish oil 3-6-9

4:30 - preworkout mix


5 grams BCAAS
2.5 grams creatine mono
1 gram citrulline
2 grams beta alanine
200 mg caffeine


5-7pm - usually a solid 2 hrs of lifting
7 pm. - After workout mix

5-10 grams BCAAs
2.5 g creatine mono,
2 grams beta alanine
30 grams dextrose
5 OUNCES OF BAKED POTATOE


8 p.m - 3/4 cup steel cut oats mixed with 1 scoop of Whey protein, 1 TSP NATTY PEANUT BUTTER

10 p.m. - 5 gram bcaas, then bedtime

12-2p.m - when i wake up to use the bathroom, i have another meal
4 ounces of chicken
5 ounces of yams

[Hollow]

Diet looks bang on Beach91. I see you have an actual meal when you wake up in the middle of the night over a shake. Do you prefer having an actual meal at that point?