Enter The Dungeon

[Altered Beast]

Fun and shorter session yesterday! Pump was solid. Not much else to say =)

Pre: New Pump Powder & Creapure
Post: Nitro & Creapure

Pre-Workout:
Band Upper Stretching, Band Pressdowns & KB Rotator Warm Ups

Standing Overhead Press (Used Texas Power Bar)
Bar - 15 Reps
95 Pounds - 10 Reps
135 Pounds - 5 Reps
**Add Wrist Wraps**
*165 Pounds - 10 Reps
*175 Pounds - 8 Reps
*185 Pounds - 6 Reps
*195 Pounds - 4 Reps
*205 Pounds - 2 Reps

Klokov Press (Used Texas Power Bar)
**Add Power Belt & Wrist Wraps**
105 Pounds - 5 Reps
105 Pounds - 4 Reps
105 Pounds - 3 Reps
105 Pounds - 2 Reps

One Arm, DB Lateral Raises (Used Rogue DB25-10 Handles, 10 Pounds. Held rack beam and leaned the other way)
30 Pounds - 10 Reps
30 Pounds - 8 Reps
30 Pounds - 6 Reps

DB Front Raises (Used Rogue DB25-10 Handles, 10 Pounds each. Performed Arnold style)
25 Pounds - 10 Reps
25 Pounds - 8 Reps
25 Pounds - 6 Reps

Barbell Shrugs (Used Straps for complete AWESOMENESS)
365 Pounds - 10 Reps
365 Pounds - 8 Reps
365 Pounds - 6 Reps

KB Clean and Press (6KG is 13 pounds or close to. For rotators)
6KG - 10 Reps
6KG - 9 Reps
6KG - 8 Reps


GET SOME,

ALTERED BEAST

P.S: Arms today!!

[Altered Beast]

This was a great session! Pump was nuts!!!! Finally found movements that are getting my biceps to grow.

Pre: New Pump Powder + Creapure
Post: Nitro & Creapure

Pre-Workout:
Band Upper Stretching, KB Movements & Band Pressdowns

EZ Curl Bar, Skullcrushers
**Add Wrist Wraps**
10PS - 20 Reps
20PS - 10 Reps
25PS - 15 Reps
30PS - 12 Reps
35PS - 10 Reps
40PS - 8 Reps

Inward DB Triceps Extensions (Used Rogue DB25-10 Handles, 10 Pounds each)
40 Pounds - 15 Reps
45 Pounds - 12 Reps
50 Pounds - 10 Reps
50 Pounds - 8 Reps
50 Pounds - 6 Reps

Rope Triceps Extensions (Used Spud Inc Cable Pulley)
45 + 25 - 15 Reps
45 + 30 - 12 Reps
45 + 35 - 10 Reps

One Arm DB Curls (Used Rogue DB25-10 Handles, 10 Pounds each)
30PS - 10 Reps
35PS - 8 Reps
40PS - 6 Reps

DB Preacher Curls (Used Rogue DB25-10 Handle, 10 Pounds. Set Bench to 60 Degrees)
35 Pounds - 10 Reps each
35 Pounds - 8 Reps each
35 Pounds - 6 Reps each

DB Concentration Curls (Used Rogue DB25-10 Handle, 10 Pounds. Leaned over the front of a stationary chair)
35 Pounds - 6 Reps
35 Pounds - 5 Reps
35 Pounds - 4 Reps

Go-Really-Grip Machine
210 Pounds - 6 Reps
210 Pounds - 5 Reps
210 Pounds - 4 Reps


GET SOME,

ALTERED BEAST

P.S: Legs today!!

[Cellardweller]

I can hear the plates clanking in here!! The Beast is still hungry.

[Altered Beast]

This was a fun session! The Rackable Cambered Bar wobbles around you have to stabilize your lower abs/low back hard while Squatting with it. DEFINITELY hurts but the GAINZ!!!!!!!!!!

Pre-Workout:
Upper/Lower Static & Band Stretching

Rackable Cambered Bar, Squat (70 Pound Bar)
Bar - 10 Reps
160 Pounds - 5 Reps
*Add Power Belt**
*250 Pounds - 5 Reps
*260 Pounds - 5 Reps
*270 Pounds - 5 Reps
*280 Pounds - 5 Reps
*290 Pounds - 5 Reps
*300 Pounds - 5 Reps

Leg Press with Reverse Bands (Used Light Bands. Paused each Rep for a 2 count)
4PPS - 10 Reps
4PPS - 8 Reps
4PPS - 6 Reps

Sissy Squat (Held 25 pound plate. Paused at top and bottom for a 1 count)
45 Pounds - 10 Reps
45 Pounds - 8 Reps
45 Pounds - 6 Reps

SS Yoke Bar, Standing Calf Raise (Stood on 3" of mats. 62 Pound Bar)
382 Pounds - 12 Reps
382 Pounds - 11 Reps
382 Pounds - 10 Reps

Seated Calf Raises
45 + 45 - 10 Reps
45 + 45 + 5 - 8 Reps
45 + 45 + 10 - 6 Reps


GET SOME,

ALTERED BEAST

[Altered Beast]

Pressing with the Buffalo Bar is no joke! Was another fun session =) Not much else to say be maybe....GAINZ???

Pre-Workout:
Upper Band Stretching, KB Rotator Warmups & Band Pressdowns

Buffalo Bar Bench Press (52 Pound Bar)
Bar - 15 Reps
142 Pounds - 10 Reps
192 Pounds - 5 Reps
**Add Wrist Wraps**
*242 Pounds - 5 Reps
*252 Pounds - 5 Reps
*262 Pounds - 5 Reps
*272 Pounds - 4 Reps

Reverse Band, Buffalo Bar Bench Press (52 Pound Bar. Used Monster Mini bands)
**Add Wrist Wraps**
282 Pounds - 5 Reps
292 Pounds - 5 Reps
302 Pounds - 5 Reps

Incline Bench Press (Used Texas Power Bar. 30 Degree Incline)
**Add Wrist Wraps**
195 Pounds - 10 Reps
205 Pounds - 9 Reps
215 Pounds - 8 Reps
225 Pounds - 6 Reps

Neutral Grip, DB Presses (Used Rogue DB25-15 Handles, 15 Pounds each)
75 Pounds - 8 Reps
75 Pounds - 6 Reps (Pressing muscles said no more!)

Weighted Dips (Used EliteFTS dip belt)
25 - 6 Reps
25 - 5 Reps
25 - 4 Reps
25 - 3 Reps


GET SOME,

ALTERED BEAST

P.S: Back today!

[Altered Beast]

I can hear the plates clanking in here!! The Beast is still hungry.

Yes sir! You will always hear loud noises/loud tunes when I'm training =)

Good to see you around.

[Altered Beast]

FUN yet painful session! Pulling without a belt just HAMMERS the abs! Been trying to stick with less movements and get more sets in the save time while training. A bit sore today =)

Get to see the kiddos for a bit today so I'll get back to training tomorrow.

Pre-Workout:
Band Upper/Lower Stretching

Rack Pull (Used Rogue 2.0 Stiff Bar. Pins set 1 holes from top just off of the ground. All sets belt less)
245 Pounds - 5 Reps
295 Pounds - 3 Reps
335 Pounds - 3 Reps
*395 Pounds - 3 Reps
*415 Pounds - 3 Reps
*435 Pounds - 3 Reps
*455 Pounds - 3 Reps

Medium Wide Grip, Chin-Ups
Body weight - 6 Reps
Body weight - 4 Reps
Body weight - 3 Reps
Body weight - 2 Reps

SS Yoke Bar, Good Mornings (62 Pound Bar)
242 Pounds - 5 Reps
262 Pounds - 4 Reps
282 Pounds - 3 Reps

Fat Swiss Handle, Pulldowns (Wide Grip)
180 Pounds - 12 Reps
190 Pounds - 11 Reps
200 Pounds - 8 Reps
210 Pounds - 6 Reps (everything was nicely fried after this set)


GET SOME,

ALTERED BEAST

P.S: Shoulders tomorrow!!

[Altered Beast]

Fun afternoon/evening with the kiddos Thursday! Got this in on Friday. Felt strong and pump was on point!

Pre-Workout:
Band Upper Stretching, Band Pressdowns & KB Rotator Warm Ups

Standing Overhead Press (Used Texas Power Bar)
Bar - 15 Reps
95 Pounds - 10 Reps
135 Pounds - 5 Reps
**Add Wrist Wraps**
*175 Pounds - 10 Reps
*185 Pounds - 8 Reps
*195 Pounds - 6 Reps
*205 Pounds - 4 Reps
*215 Pounds - 2 Reps

Klokov Press (Used Texas Power Bar)
**Add Power Belt & Wrist Wraps**
115 Pounds - 5 Reps
115 Pounds - 5 Reps
125 Pounds - 4 Reps
135 Pounds - 3 Reps

One Arm, DB Lateral Raises (Used Rogue DB25-10 Handles, 10 Pounds. Held rack beam and leaned the other way)
30 Pounds - 10 Reps
30 Pounds - 9 Reps
30 Pounds - 8 Reps

DB Front Raises (Used Rogue DB25-10 Handles, 10 Pounds each. Performed Arnold style)
30 Pounds - 8 Reps
30 Pounds - 6 Reps
30 Pounds - 6 Reps

Barbell Shrugs (Used Straps for complete AWESOMENESS)
385 Pounds - 10 Reps
385 Pounds - 9 Reps
385 Pounds - 8 Reps

KB Clean and Press (6KG is 13 pounds or close to. For rotators)
6KG - 10 Reps
6KG - 8 Reps


GET SOME,

ALTERED BEAST

P.S: Arms today!!

[Altered Beast]

Fun session yesterday! Arms are still a bit pumped today and slightly sore =) Going to lay low today, the weather plus a bit of fun over the weekend topped off with training yesterday seems to have zapped my energy levels.

Pre-Workout:
Band Upper Stretching, KB Movements & Band Pressdowns

EZ Curl Bar, Skullcrushers
**Add Wrist Wraps**
10PS - 20 Reps
20PS - 10 Reps
30PS - 15 Reps
35PS - 12 Reps
40PS - 10 Reps
45PS - 8 Reps

Inward DB Triceps Extensions (Used Rogue DB25-10 Handles, 10 Pounds each)
40 Pounds - 15 Reps
45 Pounds - 12 Reps
50 Pounds - 11 Reps
55 Pounds - 10 Reps

Rope Triceps Extensions (Used Spud Inc Cable Pulley)
45 + 25 - 12 Reps
45 + 30 - 11 Reps
45 + 35 - 10 Reps
45 + 40 - 8 Reps

One Arm DB Curls (Used Rogue DB25-10 Handles, 10 Pounds each)
30PS - 10 Reps
35PS - 9 Reps
40PS - 8 Reps
45PS - 6 Reps

DB Preacher Curls (Used Rogue DB25-10 Handle, 10 Pounds. Set Bench to 60 Degrees)
35 Pounds - 10 Reps each
35 Pounds - 9 Reps each
40 Pounds - 6 Reps each
40 Pounds - 5 Reps each

DB Concentration Curls (Used Rogue DB25-10 Handle, 10 Pounds. Leaned over the front of a stationary chair)
40 Pounds - 6 Reps
40 Pounds - 5 Reps

Go-Really-Grip Machine
210 Pounds - 7 Reps
210 Pounds - 6 Reps
210 Pounds - 5 Reps


GET SOME,

ALTERED BEAST

P.S: Legs tomorrow!

[Altered Beast]

Nicely sore after this one =) DOMS kicked in today. Just means.....oh y'all know....GAINZ!!!!!! Pump was sweet.

Pre-Workout:
Upper/Lower Static & Band Stretching

Rackable Cambered Bar, Squat (70 Pound Bar)
Bar - 10 Reps
160 Pounds - 5 Reps
*Add Power Belt**
*260 Pounds - 5 Reps
*270 Pounds - 5 Reps
*280 Pounds - 5 Reps
*290 Pounds - 5 Reps
*300 Pounds - 5 Reps
*310 Pounds - 5 Reps

Leg Press with Reverse Bands (Used Light Bands. Paused each Rep for a 2 count)
4PPS + 10PS - 10 Reps
4PPS + 20PS - 9 Reps
4PPS + 30PS - 8 Reps

Sissy Squat (Held 25 pound plate. Paused at top and bottom for a 1 count)
45 Pounds - 10 Reps
45 Pounds - 9 Reps
45 Pounds - 8 Reps

SS Yoke Bar, Standing Calf Raise (Stood on 3" of mats. 62 Pound Bar)
382 Pounds - 12 Reps
392 Pounds - 11 Reps
402 Pounds - 10 Reps

Seated Calf Raises
45 + 45 + 5 - 10 Reps
45 + 45 + 10 - 8 Reps
45 + 45 + 15 - 6 Reps


GET SOME,

ALTERED BEAST

P.S: Chest today!!!

[Altered Beast]

Gettin caught up! Solid sessions indeed! Lots o GAINZ =)

*My extensor forearms/tendons are a bit inflamed. Too much grip dominant movements, going to swap out some accessory movements.

Pre-Workout:
Upper Band Stretching, KB Rotator Warmups & Band Pressdowns

Buffalo Bar Bench Press (52 Pound Bar)
Bar - 15 Reps
142 Pounds - 10 Reps
192 Pounds - 5 Reps
**Add Wrist Wraps**
*252 Pounds - 5 Reps
*262 Pounds - 5 Reps
*272 Pounds - 5 Reps
*282 Pounds - 3 Reps
*232 Pounds - 6 Reps
*212 Pounds - 8 Reps
*192 Pounds - 10 Reps

Incline Bench Press (Used Texas Power Bar. 30 Degree Incline)
**Add Wrist Wraps**
205 Pounds - 10 Reps
215 Pounds - 8 Reps
225 Pounds - 6 Reps
235 Pounds - 4 Reps

Weighted Dips (Used EliteFTS dip belt)
25 - 6 Reps
25 - 5 Reps
25 - 4 Reps
25 - 3 Reps

Flat DB Flyes ((Used Rogue DB25-10 Handles, 10 Pounds each)
50 Pounds - 10 Reps
50 Pounds - 9 Reps
50 Pounds - 8 Reps


GET SOME,

ALTERED BEAST

[Altered Beast]

This was a SOLID session! Hit a Rep PR on the primary movement =)

Pre-Workout:
Band Upper/Lower Stretching

Rack Pull (Used Rogue 2.0 Stiff Bar. Pins set 1 holes from top just off of the ground)
245 Pounds - 5 Reps
295 Pounds - 3 Reps
335 Pounds - 3 Reps
**Add Power Belt**
*405 Pounds - 3 Reps
*425 Pounds - 3 Reps
*445 Pounds - 3 Reps
*465 Pounds - 3 Reps *PR*

SS Yoke Bar, Good Mornings (62 Pound Bar)
252 Pounds - 3 Reps
272 Pounds - 3 Reps
292 Pounds - 3 Reps

Hyperextension (Held plate, paused at top and bottom)
25 Pounds - 10 Reps
25 Pounds - 8 Reps
25 Pounds - 6 Reps

Fat Swiss Handle, Pulldowns (Wide Grip)
190 Pounds - 12 Reps
200 Pounds - 10 Reps
210 Pounds - 8 Reps

Fat Swiss Handle, Pulldowns (Close Grip)
190 Pounds - 10 Reps
200 Pounds - 8 Reps
210 Pounds - 6 Reps


GET SOME,

ALTERED BEAST

P.S: Shoulders today!!!!

[Altered Beast]

The solid training sessions keep on a comin! I likes. Just GAINZ n stuff, lots of plates clanking.

Pre-Workout:
Band Upper Stretching, Band Pressdowns & KB Rotator Warm Ups

Standing Overhead Press (Used Texas Power Bar)
Bar - 15 Reps
95 Pounds - 10 Reps
135 Pounds - 5 Reps
**Add Wrist Wraps**
*185 Pounds - 10 Reps
*195 Pounds - 8 Reps
*205 Pounds - 6 Reps
*215 Pounds - 4 Reps
*225 Pounds - 2 Reps

Klokov Press (Used Texas Power Bar)
**Add Power Belt & Wrist Wraps**
135 Pounds - 5 Reps
135 Pounds - 4 Reps
135 Pounds - 3 Reps
135 Pounds - 2 Reps

One Arm, DB Lateral Raises (Used Rogue DB25-10 Handles, 10 Pounds. Held rack beam and leaned the other way)
30 Pounds - 10 Reps
30 Pounds - 9 Reps
30 Pounds - 8 Reps

DB Front Raises (Used Rogue DB25-10 Handles, 10 Pounds each. Performed Arnold style)
30 Pounds - 10 Reps
30 Pounds - 8 Reps
30 Pounds - 6 Reps

Barbell Shrugs (Used Straps for complete AWESOMENESS)
385 Pounds - 10 Reps
385 Pounds - 9 Reps
385 Pounds - 8 Reps

KB Clean and Press (6KG is 13 pounds or close to. For rotators)
6KG - 10 Reps
6KG - 8 Reps


GET SOME,

ALTERED BEAST

P.S: Arms today!!

[Altered Beast]

Getting caught up! Had the kiddos this last weekend. Was a blast even though I had a stomach bug and my daughter had a slight fever and threw up the night before I picked them up =) Nothin I can't handle! Nursed her back to health and we still had tons of fun =) =)

No direct grip work. Been hitting too many grip dominant movements and have some inflammation going on.

Pre-Workout:
Band Upper Stretching, KB Movements & Band Pressdowns

EZ Curl Bar, Skullcrushers
**Add Wrist Wraps**
10PS - 20 Reps
20PS - 10 Reps
35PS - 15 Reps
40PS - 12 Reps
45PS - 10 Reps
45PS - 8 Reps

Inward DB Triceps Extensions (Used Rogue DB25-10 Handles, 10 Pounds each)
45 Pounds - 15 Reps
50 Pounds - 12 Reps
55 Pounds - 10 Reps
55 Pounds - 8 Reps

Rope Triceps Extensions (Used Spud Inc Cable Pulley)
45 + 25 - 15 Reps
45 + 30 - 12 Reps
45 + 35 - 11 Reps
45 + 40 - 10 Reps

One Arm DB Curls (Used Rogue DB25-10 Handles, 10 Pounds each)
35PS - 10 Reps
40PS - 9 Reps
45PS - 8 Reps
45PS - 6 Reps

DB Preacher Curls (Used Rogue DB25-10 Handle, 10 Pounds. Set Bench to 60 Degrees)
40 Pounds - 8 Reps each
40 Pounds - 6 Reps each
40 Pounds - 5 Reps each

DB Concentration Curls (Used Rogue DB25-10 Handle, 10 Pounds. Leaned over the front of a stationary chair)
40 Pounds - 5 Reps
40 Pounds - 4 Reps
40 Pounds - 3 Reps


GET SOME,

ALTERED BEAST

[Altered Beast]

Started off good, but I was already a bit drained prior to training so I switched it up. Squats did go very well though! When my calves started cramping on the first set of the first movement, called it there.

Pre-Workout:
Upper/Lower Static & Band Stretching

Rackable Cambered Bar, Squat (70 Pound Bar)
Bar - 10 Reps
160 Pounds - 5 Reps
*Add Power Belt**
*270 Pounds - 5 Reps
*280 Pounds - 5 Reps
*290 Pounds - 5 Reps
*300 Pounds - 5 Reps
*310 Pounds - 5 Reps
*320 Pounds - 5 Reps

Reverse Band, Rackable Cambered Bar, Squat (70 Pound Bar. 2 Second pause in the hole)
*Add Power Belt**
330 Pounds - 3 Reps
340 Pounds - 3 Reps
350 Pounds - 3 Reps
360 Pounds - 3 Reps

Seated Calf Raises
45 + 45 + 5 - 10 Reps *Calves started cramping and I called it due to lacking energy


GET SOME,

ALTERED BEAST

P.S: Chest today!!!

[Altered Beast]

Fun session!!!! Pump was STUPID! Felt like doing a bunch of Pressin =)

Pre-Workout:
Upper Band Stretching, KB Rotator Warmups & Band Pressdowns

Buffalo Bar Bench Press (52 Pound Bar)
Bar - 15 Reps
142 Pounds - 10 Reps
192 Pounds - 5 Reps
**Add Wrist Wraps**
*262 Pounds - 5 Reps
*272 Pounds - 4 Reps
*282 Pounds - 3 Reps
*292 Pounds - 3 Reps

Reverse Band, Buffalo Bar Bench Press (52 Pound Bar. Used Monster Mini Bands. Each Rep Paused for a 2 count)
**Add Wrist Wraps**
302 Pounds - 3 Reps
312 Pounds - 3 Reps
322 Pounds - 3 Reps
332 Pounds - 3 Reps

Incline Bench Press (Used Texas Power Bar. 30 Degree Incline)
**Add Wrist Wraps**
215 Pounds - 10 Reps
225 Pounds - 8 Reps
235 Pounds - 6 Reps
245 Pounds - 4 Reps

Weighted Dips (Used EliteFTS dip belt)
25 - 7 Reps
25 - 6 Reps
25 - 5 Reps
25 - 4 Reps

Flat DB Flyes (Used Rogue DB25-10 Handles, 10 Pounds each)
50 Pounds - 12 Reps
50 Pounds - 11 Reps
50 Pounds - 10 Reps


GET SOME,

ALTERED BEAST

P.S: Back today!!

[Altered Beast]

This was a FUN session! Hit 2 PR's! Haven't pulled over 5 hundo in quite some time. Felt STRONG =)

Recently watched KK's old vids. He was performing seated Good Mornings with a Safety Squat style bar and after each set would arch his upper back and bring his chest down to his stomach to work his abs. I gave this a try and if you perform it correctly, it HURTS!!!!!!!!! Just means more GAINZ =) =)

I also had the kiddos Thursday for a bit. Both kids were perfectly healthy; however, I think they brought some school germs with them. After training Friday, started getting some ENT congestion. Still fighting it, but it hasn't been infected or really gotten much worse. Just slows me down a bit, so I figured I'd get some rest today cause energy is lacking and I'll be back at it tomorrow!

Pre-Workout:
Band Upper/Lower Stretching

Rack Pull (Used Rogue 2.0 Stiff Bar. Pins set 1 holes from top just off of the ground)
245 Pounds - 5 Reps
295 Pounds - 3 Reps
335 Pounds - 3 Reps
**Add Power Belt**
*425 Pounds - 3 Reps
*445 Pounds - 3 Reps
*465 Pounds - 3 Reps
*485 Pounds - 3 Reps *PR*
*505 Pounds - 1 Rep *PR*

SS Yoke Bar, Good Mornings (62 Pound Bar)
262 Pounds - 3 Reps
282 Pounds - 3 Reps
302 Pounds - 3 Reps

Hyperextension (Held plate, paused at top and bottom)
25 Pounds - 10 Reps
25 Pounds - 9 Reps
25 Pounds - 8 Reps

Fat Swiss Handle, Pulldowns (Wide Grip)
200 Pounds - 10 Reps
210 Pounds - 9 Reps
220 Pounds - 8 Reps *Back was toasted after this!

SS Yoke Bar, Standing Crunches (62 Pound Bar)
202 Pounds - 10 Reps
222 Pounds - 9 Reps
242 Pounds - 8 Reps


GET SOME,

ALTERED BEAST

P.S: Shoulders tomorrow!

[Altered Beast]

Just didn't want y'all to think I was slacking! Been fighting off congestion I picked up after training last Friday. I had the kiddos that Thursday and most likely picked up some school germs. Haven't had a cold in quite a while!

The weekend prior to last Thursday, my daughter had a low grade fever and threw up the night before I picked the kids up for the weekend. Everyone off and on has been catching it too here at work and even my Dad got it out of nowhere.

Fortunately, I got my script today as it started to go from some ENT congestion to a slight infection. Explains the lack of energy this week and disrupted sleep! I get the kiddos tomorrow and look to get back to training Friday! Don't like to take so much time off training as I'll have the kiddos for 7-9 day periods throughout June/July plus my regular weekends. Probably a good thing, my body wanted a break and I had inflammation in various joint areas.


GET SOME,

ALTERED BEAST