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

[Altered Beast]

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]

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]

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]

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]

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]

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]

Thats crazy! I would suggest the powder and Animal Pump if you have some left. Great combo

[Altered Beast]

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]

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]

Damn bro I'd throw up after that workout. Congrats on that personal record btw!

[Mattman33]

X2...damn nice leg workout!

[Altered Beast]

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]

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]

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]

Strong lookin' sessions, in here!!!

[Altered Beast]

Strong lookin' sessions, in here!!!

I appreciate that! How is your training coming along?

[Altered Beast]

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]

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]

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]

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!!!!