Bison's Beef Building Blog

[Bison]

Thursday 25th June
Week 3 - Upper B
4 of 4

[Improvement over previous workout in brackets]
[Rest Times in brackets]

Inc DB Press [2-3 mins] - 4-1-x tempo
- 10x42.5's, 8x45's, 8x45's [+10kg]
Hammer Chins [2-3 mins] - Full hang stretch, power up, controlled negs
- 8xbw, 7xbw, 6xbw [+1 rep]
Dips [2 mins] - 4-1-x tempo
- 10+15kg, 8+15kg, 8+15kg [+5kg][+3 reps]
Cable Row - V.wide grip to chest [90 sec] - Full stretch, all way back, squeeze and hold.
- 9x80, 9x80, 8x80, 9x70 [+5kg]
Overhead Cable Tricep Extentions [90 sec] - All 66 warmup reps done without rest.
- (WU=15x5x10x15, 5x20, 5x25, 5x30, 3x35, 3x40) 17x45, 13x45 [+5kg]
EZ-Bar Drag Curls [90 sec] - Power up, hold and squeeze the bicep hard at peak, slow neg. Agony!
- 15x40, 12x35 [+5 kg]

Total Workout Time = 1 hour

7-8 mile round trip to gym on mountain bike, pumped quads lol!

Good workout and getting strong now.

[suj]

good numbers bison!
amazing incline DB's man!

and them drag curls are KILLER! i just started them, so good though!

[Bison]

Sunday 28th June
Week 4 - Lower A
1 of 4

[Improvement over previous workout in brackets]
[Rest Times in brackets]

Front Squat [2 min] - 1st set clean grip, 2nd set X-grip, 3rd set clean (+cross)
- 7x95, 7x95, 5(+2)95 [+5kg]
Deadlift [2-3 min] - Perfect example of poor warmups, first set poor too much back... suffered afterwards!
- 6x130, 8x130, 8x130 [+10kg]
Standing Single Leg Curl [superset] - Good effort
- 13x12.50, 12x15 [+2.5kg]
Seated Calf Raise [Superset] - Good feel in calf
- 15x70, 12x70 [+20kg][+3 reps]
Standing Calf Raise [90 sec] - Only time for 2 sets
- 15x200, 15x200 [+3 reps]
DB Pullins [60 sec] - no time
- n/a
Roman Chair Leg Raises - no time
- n/a

Total Workout Time = 45 mins

Had to be quick as gym was closing. Impossible heat and a lack of warmups almost spoiled the workout.

Struggled with grip on fronts so tried alternating as I crushed my fingers on the first set. Also I tweaked my lower back somehow Saturday while on the bike, so I skipped gym yesterday.... Then a lack of warmups led to a poor first deadlift set, my lower back just felt hammered after that so everything felt like a struggle as I didn't have anytime for a little rest to let it recover.

Supersets for next few exercises worked well.

I think I've got heat stroke.... I'm sure I went Super nova for a minute there during deads!

[Bison]

Monday 29th June
Week 4 - Upper A
2 of 4

[Improvement over previous workout in brackets]
[Rest Times in brackets]

Inc Bench Press [2-3 min] - REALLY struggled with my strained right shoulder... almost went home.
7x90, [+5kg]
6x90, [+5kg]
5x80. [-3 reps]
Hammer Pulldown Machine [120 sec] - Used extreme stretching on every rep on last set.
8x90,
8x100, [+10kg]
7x100, [+5kg]
7x90.
Bench Press [2-3 min] - What a difference the confidence of a spotter makes!!!!
7x100, [+1 rep]
6x100,
9(+1)x100 [+2 reps] (spotter)
Cable Row - Underhand Grip [120 sec] - Had to change grip because of right arm/shoulder
8x75,
8x85, [+5kg]
8x85, [+5kg]
8x85. [+5kg]
Overhead Cable Tricep Extentions [90 sec] - I can't describe the depth in the muscle I felt that burning, awesome!
- (WU=15x5, 15x10, 15x15, 5x20, 5x25, 5x30, 5x35, 4x40, 3x45 ) -
15x50, [+5kg]
13x50 [+5kg]
Cable Curls [90 sec] - Really squeezed the muscle, great feel and pump.
16x57.5, [+2.5kg][+1 rep]
12(f)x57.5 [+2.5kg][+1 rep]
Roman Chair Leg Raises [60 sec] - Didn't have time to do them yesterday
- 18, 18

Total Workout Time = approx 90 mins (extended due to chatting)

I've strained all the right side of my shoulder, bicep, elbow and forearm as I cycled myself into a corner yesterday with the baby on the back. Can't be bothered explaining full story but I had to pick the bike (including baby strapped into chair!) over a barbed wire fence the farmer has just erected and it was over waist height... pretty damned heavy one-handed with an uneven, awkward and very precious object!

All the stress from pressing was on my right side and couldn't get the pecs invloved at all. My performance isn't as bad as I first feared though as I thought I lifted 90kg last week, so thinking I'd actually gone backwards... it turns out I only did 85kg so it's not too bad I suppose. That stuck in my head and I really struggled with bench press aswell but suprised myself hugely when I had a spotter and almost hit 10 reps

[Bison]

Saturday 4th July
Week 4 - Lower A
3 of 4

[Improvement over previous workout in brackets]
[Rest Times in brackets]

Squat [2-3 min] - Had a spotter today which just helped me mentally when getting out of the hole, good.
8x135, [+5kg]
7x135, [+5kg]
8x130
45' Leg Press [90 sec] - Solid improvements especially considering a lot less rest
12x270, [+10kg]
12x280 [+20kg]
Standing Single Leg Curl [60 sec] - Much better control this week at this weight, good slow negs.
12x15,
10x15 [+2.5kg]
Seated Calf Raise [60 sec] - 2 sec squeeze at top, slow neg, fast up.
12x70,
9x72.5 [+2.5kg]
Standing Calf Raise [60 sec] -
12x210, [+10kg]
12x210, [+10kg]
RDL's [90 sec] - Elevated toes on plates to help focus on hams better. Felt good.
10x120,
8x130, [+10kg]
8x130, [+10kg]
8x130. [+10kg]
Roman Chair Leg Raises -
- 15, 15, 10

Total Workout Time = 70 min approx

Haven't been able to train for 5 days, so was a bit worried about my performance today especially in the heat.

Good solid improvements all round.

Bodyweight this morning was 16st 2lb - that's a gain of 7lbs in just over 3 weeks.

[cheef]

bench
na goodnumbers and choice of excersises as per mate

[Bison]

Todays Diet

First thing
10g Glutamine
5g Bicarb
500mg Rhodiola Rosea

- Mountain biking 30 mins

Breakfast
2x Burgen Bread
2x Bacon (fat off)
150g Chicken Breast
Spinach, tomato, him salt.
1/2 Grapefruit
5ml ***'s Choice Oils
10ml Coconut Oil

Pre-Workout
10g Glutamine
2g Taurine
1.5g ALCAR
1.5g Tyrosine
2g Leucine

- Gym (Lower)

PWO Shake
50g Whey
10g Nesquik - Strawberry
10ml Ribenna (full sugar) - Strawberry
10g Glutamine
5g Creapure
2g Leucine
2g Mega Greens
1g Cinnamon
2x ice cubes coconut water
0.5g Him Salts

Snack
Tin Mackerel in tomato sauce
150g Yeo Valley Yoghurt - org
150g Frozen Forest Fruit Berries
80g Muesli - org
200ml Channel Island Milk
5ml ***'s Choice Oils

Dinner
250g Fillet Steak
200g Sweet Potato
1x Bolied Egg
Spinach, toms, garlic, onions, cucumber.

Snack
100g Mixed nuts - Brazil, Almond, Pecan, Cashew
25g Pine Nuts

Shake
50g MPC
5g Psylium Husks
2g Mega Greens
5ml ***'s Choice Oils
3x Mega Fish Oils

Pre-Bed
10g Glutamine
3x ZMA

Calories = 4000kcals
Protein = 255g
Carbs = 200g
Fat = 175g
Fibre = 45g

[suj]

very good diet bison! no wonder your so lean!

[pikeking]

yeah that diet is spotless, I dont have the discipline for it

[Bison]

Sunday 5th July
Week 4 - Upper B
4 of 4

[Improvement over previous workout in brackets]
[Rest Times in brackets]

Inc DB Press [90 sec][-90 sec] - Halfed my rest time, caught up with me on 3rd set.
8x47.5's, [+10kg]
7x47.5's, [+5kg]
6x47.5's. [+5kg]
Hammer Chins [2 mins][-60 sec] - Pleased to hold reps with reduced rest times.
8xbw,
7xbw,
6(+1)xbw [+1 rep] (rest/pause 15 sec)
Gironda Dips [90 sec][-30 sec] - The higher tempo caught up with me 3rd set, very hot!!
8+20kg, [+5kg]
8+20kg, [+5kg]
5+20kg [+5kg] - dropped DB (+2 reps)
Cable Row - underhand [90 sec] - Idiot messed up weights, forgot to change from 70kg warmups!
8x70,
8x70.... thought I was lifting 85kg lol
7x85, [+5kg] - that last rep was poor, didn't touch chest so discounted
8x85, [+5kg]
8x85, [+15kg]
Overhead Cable Tricep Extentions [90 sec] - All 77 warmup reps done without rest.
- (WU=15x5x10x15, 5x20, 5x25, 5x30, 5x35, 5x40, 4x45, 3x50)
15x55, [+5kg]
11(+2)x55 [+5kg] (rest/pause)
EZ-Bar Drag Curls [90 sec] - Power up, hold and squeeze the bicep hard at peak, slow neg. Agony!
15x40,
7x40(+4/+2x35) [+5 kg] - (rest/pause)

Total Workout Time = 1 hour

As I'm pretty close to my strength limits at the moment I know I'm not going to be able to increase the weights much every week. Though I know what I'm like and this is when I tend to push too hard and form suffers. As I'm still struggling with my shoulder, forearm and lower back all down my right side from biking I decided to slash all rest times and be very strict.

Worked well and a good workout, though the DB inclines were absolute murder on my forearm and shoulder... ouch!!