Enter Bear's Cave....(Round 2)

[Shukin]

does that mean you are no longer doing 5/3/1?

Rest and Recover bro, good luck with the website.

[Altered Beast]

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]

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]

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]

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]

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]

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]

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]

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]

Defienetly looking good in here brother!!
Keep up the work!

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

[Altered Beast]

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]

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]

I have just started a journey page! Click the link below on my sig!