The beast comes for bloooood!!!!

[BeastFitness]

Day 8: Back, Chest, Delts, Abs (Rear Delt Emphasis)
Cell Swelling Emphasizing the fully shortened range: 50+ reps

***Warm Up***
Upper body PAP


LETS F@&KIN GO!!!

Side lateral machine ss rear delt Pec deck: 3 sets
90 x 60 into 100 x 50
90 x 60 into 100 x 50
90 x 60 into 100 x 50


Pec Deck: 3 sets
Alternate between different grips
100 x 50
100 x 50
100 x 50


IM STILL WAITING IN THE CROWD! WAITING FOR MY CHANCE TO BREAK THROUGH!

Pulldowns: 4 sets
WG
85 x 60
85 x 60
Rope
85 x 60
85 x 60


Wide HS Chest Press: 3 sets
1 plate + 25 ps x 60
1 plate + 25 ps x 60
1 plate + 25 ps x 60


I SWEAR ILL MAKE THIS DREAM COME TRUE!!!

Single Arm High Iso Pulldown: 3 sets
1 pps x 50
1 pps x 50
1 pps x 50


Cable superset (low to high flys ss bent over rear delt reverse flys): 2 sets
5 x 50 into 5 x 50
5 x 50 into 5 x 50


SHOUT AND F@)KING SCREAM WITH INTENSITY!!!

Side Lateral: 4 sets
Crossbody Cables
5 x 60
5 x 60
DBs
45's x 50
45's x 50


Single arm HS Low Row: 3 sets
Alternate between different grips
55 ps x 50
55 ps x 50
55 ps x 50


THIS GROWTH THIS PUSH WILL NEVER END!!!

High Cable flys (setting 9): 3 sets
Overhand, Machine behind body
22.5 x 50
22.5 x 50
22.5 x 50


Seated Rope face pulls ss Standing BPAK DB Rear Delt Flys: 3 sets
42.5 x 70 into 25's x 50
42.5 x 70 into 25's x 50
42.5 x 70 into 25's x 50


GET THE F@$K UP! DONT YOU F@$KING FAKE IT!

Rope Pullovers ss DB Shrugs: 3 set constant circuit
42.5 x 50 into 70's x 70
42.5 x 50 into 70's x 70
42.5 x 50 into 70's x 70


Rear delt cable reverse flys: 3 sets of 1-2m
Overhand (lvl 9)
10 x 1m
10 x 1m
10 x 1m


IM LOOSING MY F@)KING MIND IN THIS WORKOUT!

Rear Delt K Bar rows ss cable front raises: 3 sets
32.5 x 60 into 5 x 50
32.5 x 60 into 5 x 50
32.5 x 60 into 5 x 50


***Daily Weak Point Cell Swelling Work***
A1. overhand bar pressdowns in front of body (35 x 200)
A2. bar curls (20 x 200)
A3. seated machine (70 x 200)


IF THE WORLD STOPS BREATHING WILL YOU STILL KEEP WORKING!?!?


Vacuums: 1 set
60s


Hanging Leg Raises ss cable crunches: 4 set constant circuit of 20+ reps
+5 x 20 into 52.5 x 20
+5 x 20 into 52.5 x 20
+5 x 20 into 52.5 x 20
+5 x 20 into 52.5 x 20


ITS BODYBUILDING MOTHERF@$KER!!!

Postworkout Cooldown
15 minutes Hydro Massage Table


Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[BeastFitness]

Over the course of the last 6 weeks, I had a client gain 12 total pounds.


-8 of which was lean tissue
-4 of which was fatty tissue


...And the best part is, WE HAVE TESTING TO BACK IT UP! This client has COMPLETELY changed his physique and performance in UNDER 2 months. It's these kinds of situations that make me laugh when people say "you cannot make appreciable growth within a few months."


Now remember, THIS IS VERY SITUATIONAL AND SHOULD BE TAKEN AS SUCH...just as everything should within our realm of physique enhancement. This guy went from training and eating fairly moderately to INTENSE training and pushing calories that many of you wouldn't be able to handle.


The moral of the story is, if you want to change your physique, WORK HARDER AND SMARTER. Proud of your progress brother!!!


And for anyone wondering (because I know I'll receive emails about it), this was done naturally.

[BeastFitness]

Day 1: Legs/Arms (Quad Primary, 1-8 rep range)


***Lowerbody PAP Warm up***
-leg extensions until 10/10contraction
-leg curls until 10/10 contraction
-calf raise until 10/10 contraction


TIME FOR A F@$KIN CHANGE!!! I WANT TO FORCE GROWTH!!! I NEED TO FORCE GROWTH!!!

Squats- 4 working sets of 3-6 reps
135 x 1
225 x 1
315 x 1
405 x 1
455 x 1
High Bar + chains
405 + 50 lbs of chains (2) x 3
405 + 50 lbs of chains (2) x 3
Front
315 x 4
315 x 4


Sumo Deadlifts: work up to a heavy set
135 x 1
225 x 1
315 x 1
405 x 1
495 x 1
585 x 2


IM F&)KIN MADE FOR THIS!!!

Low Bar Back Squats: work up to a single
135 x 1
225 x 1
315 x 1
405 x 1
455 x 1


***switch from squat/deadlift shoes to VIBRAMS***


Accessory Tom Platz Leg press: 1 set to complete muscular failure between 1-3m
10 plates x 2m


THEY DONT WANT TROUBLE! SQUARE THE F@$K UP!

Leg press calf press: 3 sets of 4-8 reps utilizing a 4:0:2:0 Tempo
12 plates x 6
12 plates x 6
12 plates x 6


Seated calf press: 3 sets of 2-6 reps utilizing a 4:0:2:0 Tempo
Normal
90 ps x 5
90 ps x 5
Drop sets
90 ps x 5 into 45 ps x 12


LETTING OUT THE MONSTER THATS BEEN STUCK INSIDE OF ME!!!

Close Stance Laying Leg Curls in hip extension: sets to failure between 4-8 reps
In Hip Extension (4:2:4:2 Tempo)
90 x 8
90 x 8
90 x 8


Close Stance Leg Extensions (toes in): 3 sets to failure between 4-8 reps
4:2:4:2 Tempo
110 x 8
110 x 8
110 x 8


YOU CANT UNDERSTAND THIS! I CARRY DARK DEMONS!

***Full lowerbody iso-contraction squeezing as hard as possible (34s)***


***transitional activation***
1. BeastFitness single arm Tricep activation: 1 set until 10/10contraction
2. BeastFitness single arm bicep activation: 1 set until 10/10contraction


Wide Grip EZ bar preacher curl ss high wide cable bar curls fully lengthened: 3 sets of 4-8 reps
BPAK Opposite side of bench
25 ps x 6 into 57.5 x 6
25 ps x 6 into 57.5 x 6
25 ps x 6 into 57.5 x 6


I DONT STOP WHEN I RUN OUT OF BREATHE!!!

Tricep Underhand pressdown ss overhand over head extension: 3 sets of 4-8 reps
50 x 4 into 50 x 6
50 x 4 into 50 x 6
50 x 4 into 50 x 6


Standing Alt DB curls: 3 sets
4:1:1:4 tempo
45's x 5
45's x 5
45's x 5


YOULL FALL FROM GRACE LIKE THE REST OF THEM DID!

V Bar pressdowns: 4 sets
Bent over arms out in front
67.5 x 8
67.5 x 8
67.5 x 8
67.5 x 8


K Style Forearm Cable Wrist Curl superset (normal ss reverse): 3 sets of 8-12 pause reps
Constant circuit
37.5 x 12 into 17.5 x 12
37.5 x 12 into 17.5 x 12
37.5 x 12 into 17.5 x 12


FEEL POSSESSED BY THE DARKEST OF ENEMIES!!!!

V Bar cable curls: 3 sets
Paused reps
67.5 x 5
67.5 x 5
67.5 x 5


Single arm behind the head cable extensions: 3 sets of 4-10 reps
Paused
25 x 6
25 x 6
25 x 6


F&)KING PROUD AND STRONG!!! IM THE ONLY ONE I NEED TO COUNT ON!!!

Overhand rope pressdown ss both arm supinating DB curls: 4 set constant circuit of 6-10 reps
52.5 x 8 into 35's x 6
52.5 x 8 into 35's x 6
52.5 x 8 into 35's x 6
52.5 x 8 into 35's x 6


***DC Extreme Stretching***
A1. triceps (70 lb DB x 1m)
A2. smith biceps above shoulder level (BW x 1m)


***Daily Weak Point Cell Swelling Work***
A1. overhand bar pressdowns in front of body (35 x 200)
A2. bar curls (20 x 200)
A3. seated machine (70 x 200)


IM A TICKING TIME BOMB PUSHING IT EVERY F@$KIN SECOND!!!

Postworkout Cooldown
Vacuums
15 minutes Hydro Massage Table


Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[BeastFitness]

The effects of a single-dose thermogenic supplement on resting metabolic rate and hemodynamic variables in healthy females - a randomized, double-blind, placebo-controlled, cross-over trial


Background
Recent investigations have identified that commercially available dietary supplements, containing a combination of thermogenic ingredients, can increase resting metabolic rate (RMR). Thermogenic dietary supplements can have a positive influence on RMR, but the magnitude can vary based on the active ingredient and/or combination of active ingredients. Additionally, further safety evaluation is needed on multi-ingredient supplements that contain caffeine, due to its potential effect on heart rate (HR) and blood pressure (BP). The purpose of this study was to examine the effects of a commercially available dietary supplement on RMR and hemodynamic variables in healthy females.


Methods
13 female participants (26.1 ± 11.3 years; 163.4 ± 9.1 cm; 63.7 ± 8.0 kg, and 24 ± 5 BMI) volunteered to participate in this investigation. Participants underwent two testing sessions separated by approximately 7 days. On their first visit, participants arrived to the laboratory after an overnight fast and underwent a baseline RMR, HR, and BP assessment. Next, each participant ingested a thermogenic dietary supplement or placebo and repeated the RMR, HR, and BP assessments at 60, 120, and 180-minutes post-ingestion. Approximately 1-week later, the alternative supplement was ingested and the assessments were repeated in the exact same manner. Data were analyzed via a 2-factor [2x4] within-subjects repeated measures analysis of variance (ANOVA). Post-hoc tests were analyzed via paired samples t-tests.


Results
Repeated measures ANOVA revealed a significant effect for time relative to raw RMR data. Post-hoc analysis revealed that the dietary supplement treatment significantly increased RMR at 60-minutes, 120-minutes, and 180-minutes post ingestion (p < 0.05) as compared to baseline RMR values. No changes in RMR were observed for the placebo treatment (p > 0.05). Heart rate was not significantly affected at any time point with either supplement; however, main effects of treatment and time were observed for both systolic and diastolic blood pressure (p < 0.05).


Conclusions
The thermogenic dietary supplement treatment experienced greater elevations in RMR as compared to baseline. Due to the slight elevations in blood pressure, caution should be taken for those with increased risk for hypertension or pre-hypertension. Taken on a daily basis, thermogenic dietary supplementation may increase overall energy expenditure, potentially leading to reductions in fat mass over time.


http://jissn.biomedcentral.com/artic...970-016-0123-1

[Sunnyday]

^Nice study. wish they would have used a caffeine-free thermo though.

[The Solution]

Enjoyed the Protein Video.
Sludge FTW

[BeastFitness]

^Nice study. wish they would have used a caffeine-free thermo though.

Yeah there were some things I'd change about it as well but still! Very interesting and always something we can pull and learn from!

Enjoyed the Protein Video.
Sludge FTW

I really enjoyed it as a sludge!

[BeastFitness]

Day 2: Back, Chest, Delts, Abs


***WARM UP***
Upper PAP


EVERYONE PREPARE TO SCREAM. THIS IS WHAT TRUE EVIL LOOKS LIKE.


Incline BB (4:1:1:0 tempo): 3 sets of 3-6 reps
Bar x 3
135 x 1
185 x 1
225 x 1
Working sets + 10s Isometric Squeeze before every set
185 + 50 lbs of chains (2) x 5
190 + 50 lbs of chains (2) x 3
190 + 50 lbs of chains (2) x 3


Overhand Loose Form BB Rows (carry over to lock out of deadlift): 3 sets of 3-6 reps
135 x 1
185 x 1
225 x 1
315 x 1
365 x 1
Working sets + 10s Isometric Squeeze before every set WITH CHAINS
365 + 50 lbs of chains (2) x 6
370 + 50 lbs of chains (2) x 3
AMRAP to RPE 8 no chains
335 x 20


YEAH THATS F@$KING RIGHT!!! SOMETIMES YOU JUST GOTTA MOVE F@)KIN WEIGHT!!!

Seated DB Shoulder Press: 1 AMRAP to RPE 9 utilizing a 4:0:1:0 Tempo
90's x 6


Face pulls ss pullovers: 3 sets of 40-70s
42.5 x 70s 70s
50 x 40s 40s
50 x 40s 40s


BW Pull-Ups: 3 sets timed until mechanical failure (unable to complete a full rep, ensure constant movement)
WG: BW x 40s
UWG: BW x 28s
UWG: BW x 28s


EVERYONE MAKE WAY FOR THE IRON KING!

Flat DB: 2 AMRAP to RPE 9 sets
4-8 reps
110's x 7
Pick a weight and stick with that poundage for 4 weeks continually adding reps
80's x 20


Decline Flys (decline setting 2): 3 sets of 40-70 reps
15 x 50s
15 x 50s
15 x 50s


ITS ABOUT TO GET INSANELY STRANGE!!!

HS Low single arm underhand rows: 3 sets of 40-70s timed
2 plates + 10 ps x 40s
2 plates + 10 ps x 40s
2 plates + 10 ps x 40s


Strapped K Style DB side laterals: 3 sets
85's x 8
85's x 8
Drop set to failure
85's x 8
75's x 8
65's x 8
55's x 8
45's x 8
35's x 8
25's x 8
15's x 8
5's x 8


I SAID IT BEFORE AND ILL SAY IT AGAIN. YOU SWEAT. I BLEED.

WG Pulldowns: 3 sets
Paused reps (below chin, keep legs loose and not locked in)
140 x 4
140 x 4
140 x 4


Cable Rear delts (lvl 9) ss BPAK DB Rear Delts: 3 sets
20 x 6 into 70's x 8
20 x 6 into 70's x 8
20 x 6 into 70's x 8


ITS TIME FOR YOU TO DIE OF FRIGHT!!!

BB front shrugs: 3 sets of 40-70s
175 x 40s
175 x 40s
175 x 40s


Chest Cable flys: 4 sets of 40-70s
Lower (setting 11, palms facing)
20 x 1m
20 x 1m
Upper (setting 9, palms down)
20 x 1m
20 x 1m


THIS PAIN IS WHERE I FEEL HOME!!!

***Daily Weak Point Cell Swelling Work***
A1. overhand bar pressdowns in front of body (35 x 200)
A2. bar curls (20 x 200)
A3. seated machine (70 x 200)


Vacuum: 1 set
60s


WELCOME TO HELL F@&KER!!!

Bosu ball straight leg hanging leg raises: 4 sets of 6-12 reps
+25 x 10
+25 x 10
+25 x 10
+25 x 10


Timed rope cable crunches: 4 sets of 40-70s
62.5 x 40s
62.5 x 40s
62.5 x 40s
62.5 x 40s


I AM THE MONSTER HIDING UNDER YOUR BED.

Postworkout Cooldown
Vacuums
15 minutes Hydro Massage Table


Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[BeastFitness]

The effects of catabolic and anabolic steroids on amino acid incorporation by skeletal-muscle ribosomes


A method is described for the routine isolation of ribosomes from small quantities of skeletal muscle that have been homogenized with the Ultra-Turrax tissue disintegrator. 2. Ribosomes prepared by this method from rats receiving triamcinolone acetonide or rabbits receiving cortisone acetate show a marked fall in their ability to incorporate amino acids when compared with ribosomes from control animals. 3. This fall in activity can be partially prevented in rats by pretreating the animals with an anabolic steroid, steroid 36644-Ba. 4. Testosterone (5mg./kg.) administered to rabbits in conjunction with cortisone acetate is not effective in maintaining ribosomal activity. However, steroid 36644-Ba at one-tenth of an equiandrogenic dose (0·05mg./kg.) is extremely effective. 5. The results with ribosomes isolated from rabbits support the concept that steroid 36644-Ba and possibly all anabolic steroids have an ability to counteract the catabolic action of corticosteroids that is greater than their androgenic activity would suggest.


http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1198827/

[BeastFitness]

The newest episode of BEAST FITNESS RADIO is now out! Austin Stout and myself covered the broad topic of nutrition in this one! We narrowed it down to:


-Eating for Muscle Gain
-Eating for Fat Loss
-Refeed Meals, Cheat Meals, and Free Meals





There will be a follow up Q&A to this episode as the topic is so vast so don't hesitate to message myself or Austin and we'll be sure to answer it!


https://itunes.apple.com/us/podcast/...t/id1065532968


http://beastfitnessradio.libsyn.com/podcast


*The YouTube version will be uploaded within the next 12 hours

[The Solution]

Can't wait to listen
it takes 12 hours to upload ?

[BeastFitness]

Can't wait to listen
it takes 12 hours to upload ?

Sadly…its such a big file to upload to youtube its a pain in the a$$

[BeastFitness]

Just added another few letters to my credentials! Couldn't be happier with this new certification! Onwards and upwards! Next stop is my Master's Degree in Performance Enhancement & Injury Prevention in only a few short months!


Currently holding a BS, PES, CPT, Speed & Explosion Specialist lvl II

[BeastFitness]

Aminoacids and Proteins
Aede de Groot, Willem Koert


Steroid hormones have to transmit their message in the cell to a receiver, the receptor, and this receptor has to carry this message further. Thus testosterone has to find the androgen receptor and it has to form a complex with this receptor. This testosterone-androgen receptor complex has to tell the DNA in the genes that it has to start protein synthesis for more muscles.
The androgen receptor and by far the biggest part of the muscles are proteins. Also enzymes, organs, tendons, skin, nails and hair consist of proteins. It is therefore good to explain first how proteins look like on a molecular level. It is also on this molecular level that the interaction between the ligand, testosterone, and the androgen receptor has to take place.
Proteins are biopolymers. A polymer is a giant molecule, assembled from many smaller molecules, the monomers. The monomers of proteins are the amino acids. In our body proteins are constructed from 20 different amino acids. These amino acids all have an amino group (NH2-group) and a carboxylic acid group (COOH-group) in common. In between these two groups there is one additional C-atom, which carries the side chain R. This R-group (rest-group) is different for all 20 amino acids.
In a protein the carboxylic acid group of one amino acid is connected to the amino group of the next one with a so called amide or peptide bond. In this way many amino acids are linked to a long chain to form one large molecule (see Figure 1). When a limited number of amino acids (10-100) is linked, the molecule is called a peptide. When a larger number of amino acids are bound together it is called a protein. There is no sharp boundary between these two groups.


The peptide bonds in the chain of amino acids are of course important, because they keep the molecule together, but also the side chains of the amino acids are important. These side chains contain all kinds of so called functional groups and these functional groups give each amino acid its own characteristic properties and function. A subdivision of amino acids is made, based on the chemical characteristics of their side chains. In this way we can distinguish amino acid side chains with apolar alkyl groups, sulphur containing groups, hydroxyl groups, basic nitrogen containing groups, carboxylic acid groups and amides.
All 20 amino acids in proteins, with their names and their official short names, are depicted in figure 2. They are grouped together according to the chemical characteristics of their side chain.


In each protein the quantity of each individual amino acid may vary to a large extend, and also the sequence of the amino acids in proteins can vary endlessly. This means that with these 20 amino acids an unlimited number of different proteins can be constructed.
When a protein is constructed from individual amino acids a chain is formed that is kept together by the peptide bonds. These peptide bonds and also the side chains of the amino acids can also interact with each other to provide for a second type of bonding.
This second type of interaction between the peptide bonds and between the side chains of the amino acids is much weaker than the strength of normal bonds. However, all these weak interactions together make that the long chain of amino acids in a protein is folded in a characteristic way, which is unique for each protein. This folding is a bit comparable with the folding of a thread of wool that is kneaded to a loose ball.
It is useful to have a closer look to the interactions between side chains of amino acids that cause the characteristic folding of a chain of amino acids to the protein as it is found in Nature. Also the shape of the pocket in the androgen receptor is formed as a consequence of this folding. At the inside of the pocket in the androgen receptor 18 amino acids are located and interactions of the side chains of these amino acids with the steroid molecule that has to fit in this pocket, are of utmost importance. Ultimately all these interactions together are responsible for the formation of the testosterone-androgen receptor complex so that it can execute its function.

[BeastFitness]