Osterm38's Beast Building Log

osterm38 · May 9, 2008, 11:27am

Introduction:

Before I list my workout (Beast Building, phase I as of now), I want to say that I hope my diet below is close to adequate/clean enough for building strength and size while not gaining too much extra fat, since that is my goal. I realize that I may get enough protein (~1.5g-1lb lean muscle mass), but maybe my ratios are off, but then again I have a lot to learn when it come to matching eating habits with weight-training goals, since only a year ago I was eating out at Taco Bell or having Pad Thai (just noodles in a peanut sauce) for a meal!

As a brief introduction, I must say that I am actually in my best shape yet. Since entering high school I was 115, and leaving I was 140 (scrawny/lanky). Since then I had no real goals or ideas of what to do in the weight rooms (didn’t play sports, but skateboarded and played in a hardcore band, while doing well in high school academically was primary for me).

Graduating college last year, I was 160-165 (still a skinny b!tch since I’m 5’10ï¿½??). Since then I have completed Waterbury Method in Feb. '08 (and slowly became ‘addicted’ to T-Nation), I was 180 (I packed on about 10lbs), and now, after mistakenly trying CW’s Summer Program I’m a lean 170, but too skinny to get any leaner.

I am not weak, but not too strong, and I used to dread working legs, until recently, since I thought (which I do) I had long legs, but that’s no excuse; hence my lower body is catching up to my upper body’s strength. I don’t think I have the best form when it comes to cleans, and especially snatches, and actually I may be able to do more than I think (but that is the point of this first phase, to train my HTMU and condition my CNS for better stability/form/heavier weight handling).

Please feel free to constructively criticize me in any and every way, since this is my first log/real posting on T-Nation…

NEXT: food intake/supplement summary

osterm38 · May 9, 2008, 3:31pm

A few words:

I started the Beast Building program written by Christian Thibaudeau on Wednesday 5/7/08. I plan on following it very closely, but I think I need to up my caloric intake. Below I’ve included the foods that I eat pretty much every day.

Monday-Sunday (approximately): kCal/Fat(g)/Carb(g)/Protein(g)

Breakfast:

7 (~240g) egg whites (scrambled): 120/ 0/ 2/ 26/
1 oz (~28g) slice of Cooper Sharp cheddar cheese: 110/ 9/ 0/ 7/
2 pieces (~45g) of light whole wheat bread (toasted): 80/ .5/ 17/ 5/
1.5 tbsp. (~24g) all natural creamy peanut butter: 150/ 23/ 9/ 14/
1 tbsp (~14) Smart Balance omega light buttery spread: 45/ 5/ 0/ 0/
1 packet (50g) oatmeal (maple nut/flax n’ oats): 200/ 3/ 38/ 6/
1 banana (~8-8.5ï¿½?? or 120g): 120/ 0/ 31/ 1/
2 (~2g) Costco fish oil tablets: negligible/
3-4 tablets (~5g) Biotest BCAA: negligible/ (~5g)/
2-3 glasses (16-24 oz) filtered water

pre or during-Workout:
3-4 tabs (~5g) BCAA: negligible (~5g)/
1 scoop (~48g) Surge Post-workout recovery drink (mixed w/water): 160/ 2.5/ 24.5/ 16.5/
1 glass (8oz) water (separate from Surge drink)

post-Workout
3-4 tabs (~5g) BCAA: negligible (~5g)/
1 scoop (~48g) Surge Post-workout recovery drink (w/water): 160/ 2.5/ 24.5/ 16.5/
1 scoop Power Drive (if I remember, either before or after workout)
1-2 glasses (8-16 oz) water (separate from Surge drink)

Snack(s):
(split up into 3 snacks throughout the day, 1 between breakfast/lunch, lunch/dinner, dinner/sleep):
1 glass (8oz) water

2-2.5 scoops (~60-75g) Metabolic Drive low-carb: 250/ 3.5/ 10/ 50/
1-2 cups (~240-480mL or ~250-500g) Organic skim milk: 160/ 0/ 26/ 16/
(MD mixed with 16 oz water, then add 8 oz of milk)
1 medium (~3ï¿½?? diameter or 150g) apple (w/skin): 80/ 0/ 21/ 0/
30 kernels (~0.5oz or 16g) of roasted/salted pistachio/peanuts: 180/ 15/ 10/ 8/
2-4 stalks (~10-15 4ï¿½?? pieces) of celery: negligible
2 tbsp (~28g) light ShopRite cream cheese: 100/ 10/ 2/ 1/

Lunch:
{1 (~150g or ~5.33 oz) Costco turkey burger (grilled): 200/ 5/ 2/ 35/
1 oz (~28g) slice of Cooper Sharp cheddar cheese: 110/ 9/ 0/ 7/
5-6 times a week}
or OR
{1 can (~.75-1 cup or 140-200g) tuna in water (drained): 180/ 2.5/ 0/ 38/
2 tbsp (~30g) of Smart Balance omega plus mayonnaise: 100/ 9/ 4/ 0/
1-2 times a week MAX, for fear of mercury, haha
}
and AND
2 pieces (~3-4oz or ~100g) all natural chicken tenderloins (grilled): 90/ 1/ 0/ 21/
4-8 flourets (~85-170g) of frozen or fresh broccoli (microwaved): 50/ 0/ 7/ 2/
20-30 pieces (~85-100g) Costco organic baby carrots (uncooked): 40/ 0/ 9/ 1/
1 tbsp (~16g) Kraft ranch dressing: 70/ 7/ 1/ 1/
1 medium (~3ï¿½?? diameter or 130g) orange (peeled): 60/ 0/ 15/ 1/
2 (~2g) Costco fish oil tablets: negligible
2 glasses (16oz) water

Snack (see above):

Dinner:
4-5 pieces (6-9oz or ~200g) all natural chicken tenderloins (grilled): 180/ 2/ 0/ 42/
.75-1.5 cup (83g-166g) whole frozen green beans (microwaved?): 50/ 0/ 7/ 1/
1-2 glasses (8-16 oz) water

Before Sleep Snack (see above, but usually just the last of MD protein shake + milk):
1 glass (8oz) water

Total intake:

Before I do the total intake count, I must say that this is sort of an upper bound on my diet, as I may not eat as much of the veggies listed, or forget to eat the apple, or I go easy on the expensive Metabolic Drive, or maybe my girlfriend didn’t cook me enough chicken, haha.

Also, I am thinking of changing it up by purchasing some beef (hopefully grass-fed), some Superfood (if necessary), Grow! Whey (cheaper than Metabolic Drive, but will couple them together), and Flameout (since I realize I eat a lot of Omega-6’s and not enough Omega-3’s, plus Costco’s is not nearly as potent or ideal as Flameout, but cheaper, so maybe I’ll simply add 1 Flameout with every 2 Costco fish oils to make it last).

I also sometimes drink a cup of coffee with a tiny bit of fat free creamer in the morning (which happens to be before I lift, to get a jolt), and I don’t know if I should start drinking more green tea (I have some once in a while). Oh yeah, and I also usually have a spinach salad (with dinner) with walnuts, yellow raisins, balsamic vineger and oil, as well as a few squares of Dove dark chocolate.

(workout days): 2600-2800kcal/ 85 - 100g Fats/ 220-245g Carbs/ 260-300g Protein
(non-workout days): 2300-2500kcal/ 80 - 95g Fats/ 170-195g Carbs/ 225-265g Protein

which is about a 17% Fat/ 37% Carb/ 46% Protein ratio

osterm38 · May 9, 2008, 7:34pm

Here are some pictures (all of which are in my profile as well, but are reposted for convenience).

osterm38 · May 9, 2008, 7:35pm

Back

osterm38 · May 9, 2008, 7:38pm

Front flexed

osterm38 · May 9, 2008, 7:39pm

Back flexed

osterm38 · May 9, 2008, 3:41pm

Legs

osterm38 · May 9, 2008, 3:42pm

Side, that’s all for pre workout. I’ll post more in about 4 weeks and compare results for the first phase’s productivity.

osterm38 · May 9, 2008, 4:19pm

Beast Building Phase I

Day I (5/7/08)ï¿½?? Motor Skill Acquisition:
(8-12)x3 in 20 minutes (60-120sec between each set, 120s between exercises):

A. Flat BB Bench (unfortunately I used the supported bar, the one which only slides up and down, since I have no spotter and don’t feel like asking someone 10 times to spot me for merely 3 reps).
4x3 of 205, 6x3 of 215

B. Snatch Grip BB Deadlift (I should have borrowed wraps or some chalk since the grip on the bar near each was worn, and thus I think I could’ve increased the weight; next time though).
3x3x225, 6x3x235

C. Bent Over BB Rows (I don’t know if I should be able to do more or what, but I wanted to have perfect form and bring the bar from an extended arm position up to the point where it touches my chest without me having to thrust it in the littlest bit)
4x3x135, 1x3x145, back down to 4x3x135

This workout was definitely a good start to my program; I felt it the next day.

osterm38 · May 9, 2008, 12:22pm

Day 2 (5/8/08)ï¿½?? Isometrics/Explosive:
(6-8)x(6-9 sec isometric holds, 90-120s rest, 3-5 reps on olympic lifts, 6-8 on jumpin exercises, 60-120s rest)

A1: Conventional Deadlift - 8sec full force pull at halfway/weakest point
A2: Hang Cleans ï¿½?? 2x5x135, 4x4x155

B1: Back Squat ï¿½?? 8 sec full force push at halfway/weakest point
B2: Jump Squats ï¿½?? 6x8x45 (bar)

C1: Military Press ï¿½?? 8 sec full force push at halfway/weakest point
C2: Military Press ï¿½?? 2x5x115, 4x5x125

This workout was pretty intense. I was skeptical only because I have never done isometrics before. But the holds had me noticeably shaking by the time the 8th second approached (it’s like maxing out for 8 seconds). I think in the beginning few sets of each exercise I noticed the sort of increase in explosive strength (due to the rest after iso holds), but then it died down, so I guess I should take the minimal 90 second rest and do the explosive reps as fast as possible, rather than taking a slightly longer rest or time for a set.

Tonight I’m doing the next MSA workout (and my grip/inside of my forearms are nice and sore).

osterm38 · May 10, 2008, 12:31am

Actually I’ll be doing day 4 on day 4 (aka tomorrow not today).

Originally CT set the program up as follows:
DAY 1: MSA (possibly twice with 6+ hours between sessions)
DAY 2: Iso/Exp.
DAY 3: off
DAY 4: MSA (plus beach work for 10-15 minutes)
DAY 5: off
DAY 6: Partial/Overload
DAY 7: off

But I asked to do it the following way, which he approved, since my school’s gym is closed on the f-ing weekends (he said he wouldn’t recommend any cardio/HIIT, and personally after 2 days my body needs some rest and protein, although the cardio might help with allergies/my asthma, oh well):

DAY 1: MSA (x2 maybe) + ab work
DAY 2: Iso/Exp. + ab work
DAY 3: MSA+ beach work (but later, as to rest my body, since I normally get to the gym early, although the summer hours are 11am-9pm, which sucks)
DAY 4: off
DAY 5: Partial/Overload (day of rest before and after recommended) + ab work
DAY6/7: off

I started on a Wednesday, rather than a Monday. I will be taking off 2 days prior to the P/O day, and one day off after.

I have a problem. I am going to California Saturday 5/17-Friday 5/23, so I am going to miss a week, and then start the program on schedule. I don’t know how to keep up with this while away in a hotel by night and site seeing by day. I may do some various push-ups and unilateral work such as one-legged DL or squats and abs (or try to find a gym, since we’re staying in a hotel on UCLA’s campus).

mavis13 · May 10, 2008, 4:16am

hey i read your food intake. thats alot of food but thats good for your goal. a couple pointers though breakfast instead of just egg whites since your trying to gain mass toss in a couple whole eggs because the yellows will help pack on size.

second post workout add 2 scoops of either Grow! or Metabolic Drive complete. to pack on muscle mass its good to feed your muscles as soon as your done lifting.

other then that looks good. keep it up youll get there.

ohh and check out this intake program its called fitday. i use it and its awesome really helps out with intake.

osterm38 · May 12, 2008, 11:48pm

Day 4: Motor Skill Acquisition ï¿½?? Saturday 5/10/08: (8-12)x3x(80-85% 1RM)
(Today I lifted at my friends gym, which was terrible; no squat rack, awkward bench, but I was able to makeshift with what they had).

A. Incline BB Bench: 5x3x175, 3x3x185

B. BB Back Squat: 2x3x165, 2x3x185, 4x3x195

C. 1-arm DB Rows: 2x3x80, 2x3x85, 4x3x90

D1. Zottman Curls: 3x6x35
D2. Calf Raises: 3x8x225
D3. BB Holds: 3x(12-20s)x315
D4. Standing side bends 3x8x45 (each side)
D5. Standing twists 3x12x45

mavis13 · May 13, 2008, 3:09am

[quote]osterm38 wrote:
Day 4: Motor Skill Acquisition ï¿½?? Saturday 5/10/08: (8-12)x3x(80-85% 1RM)
(Today I lifted at my friends gym, which was terrible; no squat rack, awkward bench, but I was able to makeshift with what they had).

A. Incline BB Bench: 5x3x175, 3x3x185

B. BB Back Squat: 2x3x165, 2x3x185, 4x3x195

C. 1-arm DB Rows: 2x3x80, 2x3x85, 4x3x90

D1. Zottman Curls: 3x6x35
D2. Calf Raises: 3x8x225
D3. BB Holds: 3x(12-20s)x315
D4. Standing side bends 3x8x45 (each side)
D5. Standing twists 3x12x45 [/quote]

Ok if Im reading this right you only did8 sets at 2-3 diffrent weights. The way I read the article is you keep the weight at 80% and go for 20mins per movement. How did this feel for you? Your weights are looking good for your size. Everyone starts somewhere.

Yeah sometimes you have to get creative with whats around to use. For my one arm rows i had to load up a ez bar. Talk about awkward. For the pull ups I had to hold a dumbbell between my feet lol.

Oh and yeah for the sets of 100 you chose one for each movement. 1 push, 1 pull, and 1 leg. What your aimimg for is getting blood to the tendons of that paticular area. Im very familiar with sets of 100. I use them alot in my isolation work for defintion.

osterm38 · May 13, 2008, 4:20am

Day 6: Partial/Overload ï¿½?? Monday 5/12/08
morning weight: 172lb

A1. Partial Flat BB Bench ï¿½?? 1x5x185, 3x5x225
A2. Eccentric Flat BB Bench ï¿½?? 1x(5-8s)x225, 3x(5-8s)x255

B1. Partial Sumo BB Deadlift ï¿½?? 1x5x(255, 265, 275, 295)
B2. Eccentric Conventional BB DL ï¿½?? 1x(5-10s)x(275, 295, 295, 305)

C1. Partial Pullups ï¿½?? 2x5x60, 2x4x60
C2. Eccentric Pullups ï¿½?? 2x(8-10s)x60, 2x(8-10x)x70

D. Squats ï¿½?? 1x100x65
(I had a final exam today, so I cut the tendon work down unfortunately).

I was happy to do the partials so heavy (compared to my complete lifts), but I have a knot in my upper left back. I guess that’s why TC recommends a day off after this intense workout. I still am getting comfortable with heavier loads and less reps, as you can tell by the inconsistent set/rep weights (should be a constant 80% 1RM, but I haven’t maxed out recently).

ZeusNathan · May 13, 2008, 4:23am

you r like a mixture between crewpierce and trojan from the physique clinic

diet looks nice
i like the routine ESPECIALLY.

you should see phenomenal gains. its just me but id throw in some 12 rep sets in there with the same exercises

Christian_Thibaudeau · May 13, 2008, 12:04pm

[quote]ZeusNathan wrote:

you should see phenomenal gains. its just me but id throw in some 12 rep sets in there with the same exercises[/quote]

DON’T! … in case you didn’t notice, Zeus, this is the routine from the first phase of my ‘‘Beast Building’’ article which is a 12-week program. The first phase is ONLY a CNS stimulation phase, the next phase (to run this week or next) is a mix of strength and bodybuilding and the third phase is hypertrophy alone.

Adding sets of 12 at this point would screw up the whole periodization.

osterm38 · May 13, 2008, 9:48am

[quote]Christian Thibaudeau wrote:
ZeusNathan wrote:

you should see phenomenal gains. its just me but id throw in some 12 rep sets in there with the same exercises

DON’T! … in case you didn’t notice, Zeus, this is the routine from the first phase of my ‘‘Beast Building’’ article which is a 12-week program. The first phase is ONLY a CNS stimulation phase, the next phase (to run this week or next) is a mix of strength and bodybuilding and the third phase is hypertrophy alone.

Adding sets of 12 at this point would screw up the whole periodization.[/quote]

Awesome. Thanks Zeus and CT (and Mavis) for looking out for me/support. I already notice a little size/strength increase. Also, my CNS is getting beat, but like I said earlier, I’m following the program as close as possible for optimal results (aside from my week vacation next week). It’s only a matter of time…

osterm38 · May 14, 2008, 5:33pm

WEEK 2:
Day 1 (Wednesday 5/14/08): Motor Skill Acquisition (8-12)x2x(85% 1RM)
morning weight: 172 (+2lbs since the start of WEEK 1).

A: BB Flat Bench: 5x2x225 (6th one failed on 2nd rep), 1x2x205, 1x2x210
(unlike the first week, today I did not use the horizontally supportive bench; the one where its ball bearings do not slow the resistance)

B: BB Snatch Grip DL: 1x2x225, 2x2x255, 5x2x275
(I used hand wraps today, which helped my wide snatch grip since the bar’s grip was worn to hell, this helped a lot and I should’ve used the wraps last week too)

C: BB Bent-over Rows: 1x2x145, 1x2x155, 7x2x165
(I feel weak on this, but I want my form to be perfect)

ab work, similar to last week.

I’m definitely feeling this program. It’s already week 2 and I’ve been sleeping 8-9 hours a night (as opposed to 7 hours usually during the semester), so I know my CNS is getting beat up in a good way. Can’t wait for tomorrow for the isometrics/explosions…

mavis13 · May 15, 2008, 5:35am

[quote]osterm38 wrote:
WEEK 2:
Day 1 (Wednesday 5/14/08): Motor Skill Acquisition (8-12)x2x(85% 1RM)
morning weight: 172 (+2lbs since the start of WEEK 1).

A: BB Flat Bench: 5x2x225 (6th one failed on 2nd rep), 1x2x205, 1x2x210
(unlike the first week, today I did not use the horizontally supportive bench; the one where its ball bearings do not slow the resistance)

B: BB Snatch Grip DL: 1x2x225, 2x2x255, 5x2x275
(I used hand wraps today, which helped my wide snatch grip since the bar’s grip was worn to hell, this helped a lot and I should’ve used the wraps last week too)

C: BB Bent-over Rows: 1x2x145, 1x2x155, 7x2x165
(I feel weak on this, but I want my form to be perfect)

ab work, similar to last week.

I’m definitely feeling this program. It’s already week 2 and I’ve been sleeping 8-9 hours a night (as opposed to 7 hours usually during the semester), so I know my CNS is getting beat up in a good way. Can’t wait for tomorrow for the isometrics/explosions…[/quote]

Damn thats good weight for snatch grip deads. Hell thats more then I can do. Sometime try doing snatch grip deads on a couple plates or a low box. Talk about killer.

I felt weak on bent over rows too. Mostly because I was working in with a buddy who was doing bent over rows too. He uses 315lbs 6reps good form too.

Man I cant sleep worth crap Im use to atleast 8hrs the past 2 nites have been good. I think it was the times I was taking HOT-ROX I just switched to taking them at noon so I think its helped. I love isometric days too. Hell Im really digging the whole program. Keep up the good work.