Bast's Training

[Bast000]

Back and Biceps:

Barbell rows:

1 warm up set (135lbs)

2 sets of 8 reps 225lbs  (will go up in weight next workout and do 6 reps)

T bar rows: 1 warm up set (3 plates), 1 set 6 plates 4-6 reps, 1 set 5 plates 10-12 reps

Chins: 1 set with 45lbs attached , 1 set with 25lbs.   8-10 reps (sometimes I do this as a first excercise and use up to 70lbs)

Barbell Curls:  2 sets 130lbs 6 reps, 1 set 135lbs 3-4 reps

Standing Dumbell curls 1 set 60lbs 5-6 reps

Seated incline dumbell curls: 1 set 50lbs 8 reps


Chest and Triceps

Barbell Bench Press, 2 warm up sets (135, 185lbs) 1 set 230lbs 7 reps, 1 set 235 4-5 reps

Incline Barbell Bench Press  1 set 205, 1 set 215lbs  (6-10 reps) (I recently started doing this exercise, usually do 100lb dumbbells on incline)


EZ bar overhead barbell extensions:  2 warm up sets,   1 set 120lbs 8-10 reps, 1 set 130lbs 5 reps

Press downs: stack + extra plate:  2 sets 12-15 reps

One arm dumbell extension:  2 sets 45lbs  (first set 8 reps, 2nd set 4-5 reps (cashed).


Quads, Hams and Calves

Squats, 2 warm up sets (135, 185)  2 sets 225lbs (11 reps)  (I tore my ACL, MCL a while ago so I stay light and I just started squatting again 5 weeks ago).

2 sets cable leg press:  410lbs 6-8 reps OR 7 plates a side on cybex leg press

Stiff Leg Deadlifts: 1 warmup set 135lbs,   2 sets 225lbs 8-10 reps

leg curls: 1 set 130lbs 6 reps

seated calf raises, 90lbs warmup,  3 sets 160-170lbs (3 plates, 35lb plate) 6-10 reps

cable leg press calf raises:  2 sets 330lbs  8 reps


Shoulders and calves

Dumbell military press, 2 warm up sets,  1 set 90lb dumbells 4-6 reps OR standing barbell military press  (155-170lbs).  (Hard as hell to do standing but work delts the best).

side laterals: 1 set 40lb dumbbells. 6 reps

Barbell Shrugs: 2 warmup sets (135, 225lbs)  2 sets 315lbs 8, 6 reps

Chest machine Shrugs  1 warmup set (2 plates a side)  2 sets 4 plates a side (360lbs) 6-8 reps

[Bast175]

increases:

Bench Press (flat): 240lbs 6 reps

Incline Bench Press: 225lbs 6 reps

Barbell Shrugs: 325lbs 8 reps

Barbell Rows: 235lbs 6 reps

[kicker]

Back and Biceps:
Barbell rows:
1 warm up set (135lbs)
2 sets of 8 reps 225lbs  (will go up in weight next workout and do 6 reps)
T bar rows: 1 warm up set (3 plates), 1 set 6 plates 4-6 reps, 1 set 5 plates 10-12 reps
Chins: 1 set with 45lbs attached , 1 set with 25lbs.   8-10 reps (sometimes I do this as a first excercise and use up to 70lbs)
Barbell Curls:  2 sets 130lbs 6 reps, 1 set 135lbs 3-4 reps

Standing Dumbell curls 1 set 60lbs 5-6 reps
Seated incline dumbell curls: 1 set 50lbs 8 reps
Chest and Triceps
Barbell Bench Press, 2 warm up sets (135, 185lbs) 1 set 230lbs 7 reps, 1 set 235 4-5 reps
Incline Barbell Bench Press  1 set 205, 1 set 215lbs  (6-10 reps) (I recently started doing this exercise, usually do 100lb dumbbells on incline)
EZ bar overhead barbell extensions:  2 warm up sets,   1 set 120lbs 8-10 reps, 1 set 130lbs 5 reps
Press downs: stack + extra plate:  2 sets 12-15 reps
One arm dumbell extension:  2 sets 45lbs  (first set 8 reps, 2nd set 4-5 reps (cashed).
Quads, Hams and Calves
Squats, 2 warm up sets (135, 185)  2 sets 225lbs (11 reps)  (I tore my ACL, MCL a while ago so I stay light and I just started squatting again 5 weeks ago).
2 sets cable leg press:  410lbs 6-8 reps OR 7 plates a side on cybex leg press
Stiff Leg Deadlifts: 1 warmup set 135lbs,   2 sets 225lbs 8-10 reps
leg curls: 1 set 130lbs 6 reps
seated calf raises, 90lbs warmup,  3 sets 160-170lbs (3 plates, 35lb plate) 6-10 reps
cable leg press calf raises:  2 sets 330lbs  8 reps
Shoulders and calves
Dumbell military press, 2 warm up sets,  1 set 90lb dumbells 4-6 reps OR standing barbell military press  (155-170lbs).  (Hard as hell to do standing but work delts the best).
side laterals: 1 set 40lb dumbbells. 6 reps
Barbell Shrugs: 2 warmup sets (135, 225lbs)  2 sets 315lbs 8, 6 reps
Chest machine Shrugs  1 warmup set (2 plates a side)  2 sets 4 plates a side (360lbs) 6-8 reps

Good routine.  Are you still bulking up or cutting now?

[kicker]

My little chest workout today:

weighted dips: bodywt x10, 45x10, 90x8, 135x10x3

barbell incline bench: 135x10, 185x8, 225x6, 245x8x2

dumbbell incline flye: 65x8, 90x10

apex seated bench press: 265x12x2

pec-deck flye: 195x10, 245x10x2

[haider]

My little chest workout today:
weighted dips: bodywt x10, 45x10, 90x8, 135x10x3
barbell incline bench: 135x10, 185x8, 225x6, 245x8x2
dumbbell incline flye: 65x8, 90x10
apex seated bench press: 265x12x2
pec-deck flye: 195x10, 245x10x2

nice workout bast 

[shiftedShapes]

how much do you weigh?

[kicker]

nice workout bast 

Haha, didn't mean to hijack his thread. 

[Bast175]

I weigh 179lbs at 5' 7".

[kicker]

I weigh 179lbs at 5' 7".

You still bulking up?  When are you gonna start carb depletion?

[Bast175]

I'm not gonna carb deplete again.. lol

I'm trying to gain without increasing body fat for a few more weeks, then I'll lower my calories a little, and do cardio.

[kicker]

I'm not gonna carb deplete again.. lol
I'm trying to gain without increasing body fat for a few more weeks, then I'll lower my calories a little, and do cardio.

Carb depletion, lol.  I remember the banter you had with the Arvillas a while back.

It's gonna be hard to bulk up and yet lean down at the same time.  It OK to get a little pudgy if the goal is to add mass.  As long as protein intake is sufficient (~ 1 gram/lbs. bodyweight), getting enough EFAs, you'll hold onto the mass IF the caloric restriction is gradual.

By the way, why do you have two accounts (bast000?)

[shiftedShapes]

that is actually pretty big if you are lean at that weight (especially if you have a small bone structure)

I just started doing chins myself (had been focusing more on pull-ups) and I couldn;t beleive how much stronger I am.  Without weight I pull up so hard that I hurt my chest banging into the bar.

Keep up the good work.  I love to see that man breasted eyebrow waxing juice monkey getting owned.

[Bast175]

that is actually pretty big if you are lean at that weight (especially if you have a small bone structure)
I just started doing chins myself (had been focusing more on pull-ups) and I couldn;t beleive how much stronger I am.  Without weight I pull up so hard that I hurt my chest banging into the bar.
Keep up the good work.  I love to see that man breasted eyebrow waxing juice monkey getting owned.

yea I do have a small bone structure.  I sent 240 or bust a few recent pics.  I'll ask him to resize them to post them.

[Cavalier22]

why only one set for all these thigns?

[Bast175]

Arm:

[haider]

whens the next workout?

[Bast175]

another:

[Bast175]

tonight's chest/tri shoulder workout strength increases:

Flat Bench: 245lbs 6 reps.  (did 230lbs on incline but got help on the 6th rep, so 5 reps with that).

Standing Barbell extensions: 130lbs 7 reps.

[kicker]

Good arms; rear delts are lacking though (as are mine).

Post these on the picture forum.

[Bast175]

Good arms; rear delts are lacking though (as are mine).

Post these on the picture forum.

Yea I agree.  I'm not sure if I can improve my form on rear lateral or what.

I just weighed in at 181lbs (up 2lbs).   

[weedoutheweak]

another:

Nice rear delts, and forearm development.  Also, good job on trap development.

[Bast175]

I wasn't flexing my traps or delts in that picture.  My traps are in good proportion.

[body88]

Need some back thickness

arms looks great as well as traps and delts

You have the genetics so get going mofo

[lightknight]

Yoo Bast, just wondering what supps have you got good results with or are currently using because you have a very similar build to me.

[sarcasm]

you look great bast. Keep it up!!!