Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Category: "Body Beast"

Day 353 - Body Beast Bulk Back Review


Quote of the day:
"If you care at all,you'll get some results.If you care enough, you'll get incredible results."
-Jim Rohn


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Day 326 - My Diet Through Body Beast Part 3: Beast Diet

This is my diet through the Beast Phase (Phase 3) of Body Beast. This phase is meant to 'cut' away the body fat while attempting to maintain the muscle mass gained through Phases 1 and 2. The ratios I aimed for, and for the most part stuck to, were 40% protein, 30% carbs, and 30% fats. All of this on a 2200-2400 calorie diet. I followed my diet as close to a tee as I possibly could for the last few weeks of this round.

I did not count calories for any of the vegetables I ate, except avocado (you can decided whether you consider avocado a fruit or a vegetable). I never wanted to resist eating vegetables because I was too high on my carb numbers for the day. The nutritional value gained from vegetables far outweighs any extra calories I may intake in my opinion!

My schedule:

5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)


5:45am - Starting workout by this point at the absolute latest


6:30am - Finished workout, immediately drinking 250mL Chocolate Milk with creatine (see below)


250mL Chocolate Milk - 170 calories (2g fat, 28g carbs, 9g protein)


7:00am - Once dressed and ready for day, 3 scrambled eggs


3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein) 


9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)


Banana - 110 calories (0g fat, 30g carbs, 1g protein)

Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)

11:00am - Whey Protein Shake mixed in water


120 calories (2g fat, 2g carbs, 25g protein)


12:30pm - Boneless chicken breast with either carrot sticks or a salad


Chicken - 110 calores (2g fat, 0g carbs, 22g protein)

1:30pm - Apple


Apple - 80 calories (1g fat, 21g carbs, 0g protein)
3:00pm - 
Whey Protein Shake mixed in water

120 calories (2g fat, 2g carbs, 25g protein)


6:00pm - Dinner (see below)



9:00pm - Pre-bedtime snack

1/2 Cup Cottage Cheese - 110 calories (2g fat, 6g carbs, 15g protein)
2 tablespoons fat-free vanilla yogurt - 27 calories (0g fat, 5g carbs, 2g protein)

Totals:
1403 calories (35g fat, 131g carbs, 150g protein)
22% fat, 37% carbs, 43% protein

Dinner time and post-dinner snacks would be a great time for me to "top up" my numbers. Throughout the Beast phase, I didn't eat any starchy sides for dinner, I would have a piece of meat with some sort of vegetable side (salad, cut up veggies, etc.). I would generally have a couple tablespoons of low-sugar peanut butter following dinner to not only prevent my stomach from eating itself, but to also top up my fat numbers. Depending on what mean I had for dinner, I would generally also have 1 more protein shake right after dinner to give an extra shot of protein.

If I was having some red meat or nice big piece of salmon or tilapia for dinner, I was usually fine for my protein numbers. If, on the other hand, I was just having a chicken breast, then I would generally need a bit more protein.

I drank a LOT of water throughout the Beast phase. I never actually measured how much, but I tried to keep sipping on water consistently throughout the day.

I continued to take creatine, as it helped me keep my numbers and intensity up during my workouts, and also worked to keep my muscles volumized.

As usual, if you have any further questions/comments/concerns, you can e-mail me here!

Quote of the day:
"Those that can push themselves further once the effort gets difficult are the ones who will win!"
-Unknown




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Day 325 - Body Beast Final Results


Quote of the day:
"Opportunity is missed by most people because it is dressed in overalls and looks like work."
-Thomas Edison


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Day 323 - Body Beast Bulk: Legs Review


Quote of the day:

"Failure is the condiment that gives success its flavor."
~Truman Capote


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Day 321 - My Diet Through Body Beast Part 2: Supplements

Part 1 detailed my calorie intake and macro-nutrient breakdown during Phases 1 and 2 of Body Beast. Part 2 will detail the supplements I have taken throughout the entire round (including all 3 phases).

Listed are the classes or types of supplements I have taken. No, I am not going to list specific brands, as these are all quite common supplements, so you should be able to find a cheap and reliable source close to you. The brands I have used may not be easily found for you, so just go out and find a brand that you can trust and can afford.

Shakeology - I held off on this supplement for the longest time, partly because it was so expensive, but also because I wasn't really sure if it was worth "all the hype". I started taking Shakeology in October, and haven't stopped since. I firmly believe that Shakeology helped me not only train better, but also compete to the best of my capabilities at World's Toughest Mudder 2012!

Since then, it has been the cornerstone of my diet making my way through Body Beast. It works as a fantastic snack during the "Build" and "Bulk" phases, and a great meal replacement/snack during the "Beast" phase.

The key to Shakeology, is that it helps take a lot of the guesswork out of my diet. I drink it early in the morning, and then I know that I am already set up for a great day, nutritionally-speaking. The more nutrients your body is processing, the more efficient it becomes, and you recover from workouts better, allowing you to push yourself harder and harder every time out.

I know it can seem expensive to some, but when you break it down to around $4/serving (25% off that if you become a Coach), where else can you get a meal that healthy, that cheap? Go here to request a FREE Shakeology sample!

Creatine - You would be pretty hard-pressed to find a nutritional supplement that is more widely studied than creatine. There are plenty of types and variations out there, but time and time again, science has shown that plain ol' creatine monohydrate is the way to go.

Creatine supplementation is great for resistance training for a few reasons. First, it helps give you an extra 'kick' during a workout. It allows you to push through those last one or two reps (more on that later). Secondly, and probably just as important for your Body Beasters out there, it helps to volumize your muscles (make them bigger).

There are lots of people out there who actually have the wrong idea as to how or what creatine actually does. The best analogy I have ever read regarding creatine is this: Think of your body as an automobile with a gas tank. You obviously fill the gas tank up with gasoline to make it run. By supplementing with creatine, you are expanding the gas tank to hold more gas. You are not necessarily filling the tank with premium or jet fuel, but just expanding it, so that you can run the car for longer. Or, in the case of resistance training, you can hit the accelerator many more times than usual in a single workout.

Whey Protein - This is one supplement that I personally think too many people over-think. I get a very basic whey powder from a local Costco. It is cheap. It tastes fine. It mixes well in a shaker cup. It has 25g protein per serving. What else can I ask for? I personally think all of the marketing surrounding many of the other brands on the market is a lot of 'hype', but hey, that's my opinion! During the Build and Bulk phases, I would mix my whey powder with milk to give a bit more protein/calories. During the Beast phase, I mixed with water.

I will say that I prefer whole, natural sources of protein, like eating meat or eggs, but if you are in a pinch or need something convenient, whey protein can work just fine (just watch out for too much sugar!).

Super Suma - The only "Beast" supplement I took from Beachbody was the Super Suma. Super Suma is purported to have some testosterone-boosting qualities to it. To be honest, it is very difficult for me to tell whether or not this supplement aided my results in any way, shape, or form, but if you wish to mimic what I did, I'd say give it a try and see what you think!

Omega 3 Fish Oil - Omega-3's are considered essential fatty acids because the body needs them, but can't synthesize them by itself. I could go on and on all day about the health benefits on Omega-3's, but really, that is Wikipedia is for. I will say this: One plant-based source of Omega-3's are found in the Sacha Inchi plant which just so happens to be in Shakeology.

Vitamin D - Known as the "sunshine vitamin" because it can be synthesized by the body by using cholesterol and our good friend the sun. There is a reason why bodybuilders have enjoyed suntanning in the past. Sure, it helps bronze their skin and help give more definition to their muscles, but they also knew that it helped in building muscle. Despite what so many may say, sunshine is good for you! Humans have evolved to work, play, and be outside. Unfortunately, for someone like me living in Canada, I can't always get adequate sunshine, so I supplement. More on Vitamin D over at Wikipedia.

Multivitamin - Due to taking Shakeology now, I could probably, and will probably give this one up in the future, but I have a bottle left, so I might as well use them up.

If you have any questions/comments/concerns about this list, please feel free to e-mail me.

Quote of the day:

"Many of life's failures are people who did not realize how close they were to success when they gave up."
~Thomas Edison


Check out my new Website: tylerrobbinsfitness.com





Day 318 - Body Beast Bulk: Chest Review


Quote of the day:
"Success is the sum of small efforts, repeated day in and day out."
-Robert Collier

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Day 317 - My Diet Through Body Beast Part 1: Build and Bulk Diet

***Part 2 of my diet (supplements) can be found here***

This blog will detail what my diet consisted of, as well as the timing during Phase 1 (Build Phase) and Phase 2 (Bulk Phase) of Body Beast.

Please note, that as I am writing this blog, this is the first time that I have actually 'counted' the calories that I consumed. I completed my own mass phase back at the beginning of 2012, so I had a pretty good idea of what I wanted to eat, so I didn't feel the need to count.

Once I get to the Phase 3 (Beast Phase), I will count my numbers religiously to make sure that I am correctly aiming for my proper calories and macronutrient ratios.

Please note, the schedule below is my usual day. I did not follow this plan exactly to a tee every single day, but most days I did.

Also note, my dinners vary quite drastically so I have an overall consensus of how many calories I would take in on an average day. More often than not, my dinners would consist of 1-2 servings of protein, a veggie side, and a carb side (potatoes, rice, bread, etc.)

My schedule:

5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)

5:45am - Starting workout by this point at the absolute latest

6:30am - Finished workout, immediately drinking 500mL Chocolate Milk with creatine (see below)

500mL Chocolate Milk - 340 calories (5g fat, 56g carbs, 18g protein)

7:00am - Once dressed and ready for day, 3 scrambled eggs

3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein)

9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)

Banana - 110 calories (0g fat, 30g carbs, 1g protein)
Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)

11:00am - 1/2 Cup Cottage Cheese mixed with 1/2 Cup Low-Fat Vanilla Yogurt

1/2 Cup Cottage Cheese (2%MF) + Yogurt - 167 calories (2.5g fat, 16g carbs, 19g protein)

12:30pm - Turkey sandwich (3-4 slices turkey breast, mayonnaise, mustard, tomato, lettuce, cheddar cheese), baby carrots, Clif Bar

Clif Bar - 250 calories (5g fat, 44g carbs, 10g protein)
Turkey Sandwich:
Sliced Turkey/Chicken - 460 calories (12g fat, 60g carbs, 30g protein)
Cheese - 360 calories (30g fat, 3g carbs, 21g protein)
Whole Grain Bread - 240 calories (5g fat, 40g carbs, 10g protein)

1:30pm - Apple, Fibre 1 bar

Apple - 80 calories (1g fat, 21g carbs, 0g protein)
Fibre 1 bar - 140 calories (3.5g fat, 26g carbs, 2g protein)

3:00pm - Vanilla Whey Shake with 1% Milk

276 calories (6g fat, 19g carbs, 38g protein)

6:00pm - Dinner (see below)

9:00pm - Pre-bedtime snack (Ice-Cream or Peanut Butter)

4 tablespoons peanut butter - 360 calories (32g fat, 16g carbs, 12g protein)

Totals

My totals are entirely based on what I eat for dinner each day (which varies greatly). Dinner basically always consists of meat, a starchy side, and a veggie side. Meat is generally one of the following: 2 chicken breasts, 1-2 pieces of salmon, 1 filet of tilapia, 1 1/2 cups of shredded roast beef.

Starchy carbs involve white potatoes, rice, bread, etc. For veggies, I would try and eat broccoli whenever possible because it is a great, nutritious food, and I really like it!

Totals - 3200-4000 calories

~120-150g fat = 30%-40% total calories
~360-400g carbohydrates = 40%-50% total calories
~210-240g protein = 25-30% total calories

Creatine

Plain and simple creatine monohydrate, crystallized. I take mine mixed in my post-workout chocolate milk. I pre-loaded with creatine for the first 5 days, taking 20g of creatine daily (4x5g doses).

Now the Body Beast guide recommends taking 10g of creatine following every workout, but I found I was getting a bit of stomach upset after 30 days or so, so I dialed it back to 5g post-workout.

Shouldn't be a problem, because at that point, my muscles most certainly have reached their maximum "saturation level" and should have PLENTY of creatine available to them.

Water

One thing I will add, the first 30 or so days of the program I was not drinking enough water. Well, I should say I was drinking enough to "get by", but I needed to drink much more. Your muscles volumize while on creatine, so it is important that you have plenty of extra hydration to allow those muscles to fill up like sponges! Keep a water bottle handy at all times...

***Part 2 of my diet (supplements) can be found here***

Quote of the day:
"Do a little more each day than you think you possibly can."
-Lowell Thomas

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Day 316 - Body Beast Days 64-70


Quote of the day:
"Opportunities are like sunrises. If you wait too long, you miss them."
-Author Unknown


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Day 314 - Body Beast Bulk: Shoulders "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Shoulders throughout the "Bulk" phase of Body Beast. My shoulders have always been a body part that I have had trouble gaining strength with. The shoulders get a lot of work during Bulk: Chest, so this routine is a bit more focused on fly-type moves, but works great to pump up the shoulders!

Bulk: Shoulders

Lateral Raise

Day 26
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs


Day 62
15 reps - 2x12lbs
12 reps - 2x15lbs
8 reps - 2x20lbs


Arnold Press

Day 26
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs (6 reps), 2x30lbs (2 reps)

8 reps - 2x30lbs (4 reps), 2x25lbs (4 reps)


Day 62
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs

8 reps - 2x35lbs (4 reps), 2x30lbs (4 reps)

Upright Row (I use dumbbells)

Day 26
15 reps - 2x20lbs

12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x30lbs
12 reps - 2x25lbs
15 reps - 2x20lbs

Day 62
15 reps - 2x25lbs

12 reps - 2x30lbs
8 reps - 2x35lbs
8 reps - 2x35lbs
12 reps - 2x30lbs
15 reps - 2x25lbs
 
Alternating Front Raise

Day 26
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs


Day 62
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs


Plate Twist-Twist (I use a dumbbell)

Day 26
10 reps - 15lbs
10 reps - 20lbs
10 reps - 20lbs


Day 62
10 reps - 30lbs
10 reps - 30lbs
10 reps - 30lbs


Reverse Fly

Day 26

15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs
8 reps - 2x15lbs
12 reps - 2x10lbs
15 reps - 2x8lbs

Day 62
15 reps - 2x12lbs
12 reps - 2x15lbs
8 reps - 2x20lbs
8 reps - 2x15lbs
12 reps - 2x12lbs
15 reps - 2x10lbs

Superman Stretch

Day 26
10 reps
10 reps

Day 62
10 reps
10 reps

Plank Twist-Twist


Day 26
30 secs - 35 reps
30 secs - 40 reps

Day 62
30 secs - 40 reps
30 secs - 40 reps

I found this routine to be the hardest to increase resistance by any significant means. There are so many 'fly' exercises in this routine that requires careful consideration into weight selection, as going too heavy can injure the shoulder very easily. I am glad to have increased strength on my Arnold Press!

Quote of the day:
"The secret of happiness, you see, is not found in seeking more, but in developing the capacity to enjoy less."
-Socrates


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Day 312 - Body Beast Bulk: Arms "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Arms throughout the "Bulk" phase of Body Beast. The pacing of this routine, coupled with the fact that the biceps and triceps are smaller muscle groups make this routine a tough one to improve drastically on. I think I did quite well throughout the Bulk Phase, however, and got a tremendous pump every time!

Bulk: Arms

Standing Curl

Day 25
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs

12 reps - 2x20lbs
15 reps - 2x15lbs


Day 61
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x35lbs

12 reps - 2x25lbs
15 reps - 2x20lbs

Tricep Extension

Day 25
15 reps - 20lbs
12 reps - 30lbs
8 reps - 40lbs

8 reps - 30lbs


Day 61
15 reps - 40lbs
12 reps - 50lbs
8 reps - 60lbs

8 reps - 50lbs

Wide E-Z Bar Curl Force Set (I used dumbbells)

Day 25
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs


Day 61
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs

Skull Crusher

Day 25
15 reps - 2x15lbs
12 reps - 2x25lbs
8 reps - 2x35lbs

8 reps - 2x30lbs


Day 61
15 reps - 2x25lbs
12 reps - 2x35lbs
8 reps - 2x40lbs

8 reps - 2x35lbs

Hammer Curl

Day 25
15 reps - 10lbs
12 reps - 15lbs
8 reps - 20lbs

8 reps - 25lbs
12 reps - 20lbs
15 reps - 15lbs


Day 61
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs

8 reps - 30lbs
12 reps - 25lbs
15 reps - 20lbs (ugly!)

Tricep Kickbacks

Day 25
15 reps - 15lbs
12 reps - 20lbs
8 reps - 25lbs

8 reps - 25lbs
12 reps - 20lbs
15 reps - 15lbs

Day 61
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs

8 reps - 30lbs
12 reps - 25lbs
15 reps - 15lbs 

Weighted Crunch

Day 25
30 reps - 25lbs
Day 61
30 reps - 30lbs

The two progressive sets at the end of the workout move at such a quick pace so they just murder your arms! If you go heavier at the start of the workout, don't let your ego get in the way during those last 2 progressive sets as they will humble you big time!


Quote of the day:
"Opportunities are usually disguised as hard work, so most people don't recognize them."
-Ann Landers



Check out my new Website: tylerrobbinsfitness.com





Day 311 - Body Beast Bulk: Back "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Back throughout the "Bulk" phase of Body Beast. A much shorter workout here, running right around the 30mins length. I felt like this routine needed just 1 more set so I would add a bonus round of "Seated Back Rows" (exercise you see in P90X's Chest & Back) immediately following the Deadlifts.

Bulk: Back

Pull-Over

Day 24
15 reps - 45lbs
12 reps - 60lbs
8 reps - 70lbs
8 reps - 60lbs


Day 60
15 reps - 50lbs
12 reps - 60lbs
8 reps - 70lbs
8 reps - 60lbs

Pull-Up

Day 24

10 reps
10 reps
5+5 assisted reps


Day 60
10 reps (30lbs)
10 reps (20lbs)
10 reps


Reverse Grip Row

Day 24
15 reps - 2x30lbs

12 reps - 2x35lbs
8 reps - 2x40lbs
8 reps - 2x40lbs
12 reps - 2x30lbs
15 reps - 2x25lbs


Day 60
15 reps - 2x30lbs

12 reps - 2x35lbs
8 reps - 2x45lbs
8 reps - 2x45lbs
12 reps - 2x35lbs
15 reps - 2x30lbs


One Arm Row Force Set

Day 24

5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs


Day 60
5 reps - 60lbs
5 reps - 60lbs
5 reps - 60lbs
5 reps - 50lbs
5 reps - 50lbs


Deadlift

Day 24
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs

8 reps - 2x50lbs


Day 60
15 reps - 2x50lbs
12 reps - 2x50lbs
8 reps - 2x60lbs

8 reps - 2x60lbs


Seated Back Row

Day 24
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x50lbs

8 reps - 2x45lbs


Day 60
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs

8 reps - 2x50lbs


Reverse Fly

Day 24
15 reps - 2x10lbs

12 reps - 2x15lbs


Day 60
15 reps - 2x12lbs

12 reps - 2x15lbs


Plank Rotation

Day 60
8 reps - 25lbs
8 reps - 25lbs


Day 60
8 reps - 25lbs
8 reps - 25lbs

Not as many weight increases as some of the other Bulk routines, but I feel I made some pretty decent progress none-the-less. For such a short workout, the pace absolutely destroys your lats and upper back!


Quote of the day:

"Success is simply a matter of luck. Ask any failure."
-Earl Wilson



Check out my new Website: tylerrobbinsfitness.com





Day 310 - Body Beast Bulk: Legs "Bulk Phase" Progression

Below is the improvement I saw on Bulk: Legs throughout the "Bulk" phase of Body Beast. I have played a lot of competitive sports growing up, including hockey and soccer, so my legs have always been a strong point in my training. I am quite impressed with the improvements I saw over the 6 weeks of the Bulk Phase with my legs!

NOTE - All weights listed include total weight moved. For example, if a weight listed is "100lbs" that includes a 40lb dumbbell in both hands along with my 20lb weighted vest.

Bulk: Legs

Front to Back Lunge

Day 23
12 reps - 50lbs
12 reps - 60lbs
8 reps - 70lbs


Day 59
12 reps - 60lbs
10 reps - 80lbs
8 reps - 100lbs

Squat

Day 23
15 reps - 60lbs
12 reps - 80lbs
8 reps - 100lbs

8 reps - 100lbs
12 reps - 80lbs

15 reps - 60lbs


Day 59
15 reps - 80lbs
12 reps - 100lbs
8 reps - 140lbs

8 reps - 140lbs
12 reps - 100lbs

15 reps - 80lbs

Full to 1/2 Sumo Squat Force Set

Day 23
5 reps - 50lbs
5 reps - 50
lbs
5 reps - 50lbs
5 reps - 50lbs
5 reps - 50
lbs


Day 59
5 reps - 80lbs
5 reps - 80
lbs
5 reps - 80lbs
5 reps - 80lbs
5 reps - 80
lbs


Split Squat

Day 23
15 reps - 50lbs
12 reps - 70lbs
8 reps - 90lbs

8 reps - 90lbs
12 reps - 70lbs
15 reps - 50lbs


Day 59
15 reps - 80lbs
12 reps - 100lbs
8 reps - 120lbs

8 reps - 120lbs
12 reps - 100lbs
15 reps - 80lbs


Stiff Leg Deadlift

Day 23
15 reps - 70lbs
12 reps - 80lbs
8 reps - 90lbs

8 reps - 80lbs


Day 59
15 reps - 80lbs
12 reps - 90lbs
8 reps - 100lbs

8 reps - 90lbs


Alternating Side Squat

Day 23

10 reps - 60lbs
10 reps - 70lbs
10 reps - 70lbs


Day 59
10 reps - 70lbs
10 reps - 70lbs
10 reps - 70lbs


Single Leg Calf Raise


Day 23
45lbs - 25 reps + 35lbs - 20 reps
45lbs - 25 reps + 35lbs - 20 reps


Day 59
45lbs - 30 reps + 35lbs - 20 reps
45lbs - 30 reps + 35lbs - 20 reps


In & Outs


30 secs - 20 reps
30 secs - 25 reps

At the end of the routine, I swap out "Beast Abs" for In & Outs for a couple reasons. 1, I am not a fan of the "Beast Abs" exercise. I find it far too easy and pointless to be perfectly honest. 2, I wear my weighted vest throughout the entire routine so laying down on the ground to do Beast Abs is not an option. Instead, I sit on the bench and bring my knees in towards my chest and out again.

This routine is an absolute monster if you really attack your legs. I will be looking forward to getting a proper squat rack with Olympic Bar and weight plates for future rounds to really go after my legs.

Quote of the day:
"Don’t count the days, make the days count."
-Muhammad Ali

Check out my new Website: tylerrobbinsfitness.com





Day 309 - Body Beast Bulk: Chest "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Chest throughout the "Bulk" phase of Body Beast. My chest has always been a body part that I have had trouble putting any bit of mass on. I feel as though I had great success in the "Build Phase" with Build: Chest/Tris, so I was excited to give this one a shot. It certainly does not disappoint blasting the chest!

Bulk: Chest

Incline Fly

Day 22
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs


Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Incline Press

Day 22
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x45lbs

8 reps - 2x40lbs

Day 58
15 reps - 2x35lbs
12 reps - 2x45lbs
8 reps - 2x50lbs
8 reps - 2x45lbs

Chest Press with Rotation Force Set

Day 22
5 reps - 2x40lbs
5 reps - 2x40
lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40
lbs

Day 58
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs

Incline Press

Day 22
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs(4 reps), 2x35lbs (4 reps)

8 reps - 2x35lbs
12 reps - 2x30lbs (11 reps)
15 reps - 2x20lbs

Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x45lbs
8 reps - 2x45lbs
12 reps - 2x30lbs
15 reps - 2x25lbs

Close-Grip Press to Fly

Day 22
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x30lbs


Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Decline Pushups

Day 22

15 reps
12 reps
8 reps

Day 58
15 reps
12 reps
12 reps

Cobra to Airplane


Day 22
10 reps

Day 58
10 reps

Russian Twist


Day 22
30 secs. - 28 reps (Mason Twists - feet off the floor)

Day 58
30 secs. - 30 reps (Mason Twists - feet off the floor)

For the first set of incline presses, my weight selection goes from 50lbs to 60lbs. I wish I had 55's so that it wasn't as big of a jump in the 8-rep set. Instead of increasing the 8-rep set, I simply increased the weight on the 15 and 12-rep sets instead. The force set is in a tough position, having incline flies and presses beforehand, and then a progressive set of incline presses immediately following, maybe next round of Body Beast I will build up enough courage to increase to 45lbs.

Quote of the day:
 "Above all challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish."
-Cecile Springer



Check out my new Website: tylerrobbinsfitness.com





Day 307 - Body Beast Days 58-62


Quote of the day:
"There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group."
-Mary Kay Ash


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Day 302 - Body Beast Days 52-56


Quote of the day:
"It doesn’t matter where you are coming from. All that matters is where you are going."
-Brian Tracy


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Day 296 - Body Beast Days 46-50



Quote of the day:
"Opportunities are usually disguised as hard work, so most people don't recognize them."
-Ann Landers


Check out my new Website: tylerrobbinsfitness.com





Day 295 - Body Beast Build: Shoulders Complete Review


Quote of the day:
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
~Aristotle

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Day 290 - Body Beast Days 40-44


Quote of the day:
"Even if you are on the right track, you will get run over if you just sit there."
~W.Rogers

Check out my new Website: tylerrobbinsfitness.com





Day 289 - Weight Selection in Body Beast

 Great question regarding increasing resistance in Body Beast:
When incresing on these Pryamids is it best to increse from the bottom up or the top down
E.G.

If i do say
15 = 20lb
12 = 30lb
08 = 40lb

IF i found that i think i could move it up the following week would it be best to try next week
15 = 25lb
12 = 30lb
08 = 40lb

OR
15 = 20lb
12 = 30lb
08 = 45lb
GREAT question! First of all, Steve Edwards and Dennis Faye (Beachbody's Fitness Nerds) hosted a video chat back in August after Body Beast came out, called "To Beast or Not to Beast" they addressed this question (along with others relating to Body Beast) in the chat, although they gave sort of a roundabout answer, so here are my thoughts:

First of all, let's talk about Training Load and Repetitions.

%1RM - # Repetitions Allowed
100 - 1
95 - 2
93 - 3
90 - 4
87 - 5
85 - 6
83 - 7
80 - 8
77 - 9
75 - 10
70 - 11
67 - 12
65 - 15

What the above chart tells us is that if you can lift 50lbs for 8 reps, then ideally, you should be able to lift around 42 pounds for 12 reps and around 41 pounds for 15 reps. Sounds off right? Well if you are doing one single straight set of 12 reps, you SHOULD be able to lift 42 pounds and max out, but with Body Beast, the goal is to fatigue you a bit before you even reach the 12 rep range, and therefore fatigue you even more before you reach the 8 rep set so that you don't need a huge rack of dumbbells to get huge...that's the theory at least.

So then what? Well, back to your original question. What weights should I increase first. Check out my blog on Volume.

"Volume - Total amount of weight lifted in a workout."
If we use the example:

15 = 20lb (15*20=300)
12 = 30lb (12*30=360)
08 = 40lb (8*40=320)
Total Volume = 980lbs

15 = 25lb (15*25=375)
12 = 30lb (12*30=360)
08 = 40lb (8*40=320)
Total Volume = 1055lbs

15 = 20lb (15*20=300)
12 = 30lb (12*30=360)
08 = 45lb (8*45=360)
Total Volume = 1020lbs

From this example, you can see that the 2nd scenario is actually the most "volume".

Having said that, Volume does not necessarily determine anything unless you define what your goals are.

With Body Beast, the goals of the program include increasing muscle size (hypertrophy). We know that hypertrophy is best gained in the 6-12 rep range, so....if you increase your weights on the 15 repetition exercises, your overall volume may go up, but you would actually be leaning towards training your aerobic system more. This may be beneficial for endurance athletes.

If, on the other hand, you wish to gain more size, aim to increase resistance on the 8 and 12 rep sets first. If you fail out on the final set and only make it to 6 reps for example, then you are still hitting that hypertrophy range.

Very long-winded answer, but I always enjoy explaining the "why". Hope that helps!

Quote of the day:
"It is hard to fail, but it is worse never to have tried to succeed."
~Theodore Roosevelt


Check out my new Website: tylerrobbinsfitness.com





Day 288 - Body Beast and Athleticism

Received this question recently:

I'm curious about what those of you who have Beasted (Body Beast) have found about how it has impacted your overall athleticism.

Athleticism? Body Beast has hardly helped at all, and may in fact have 'slowed' me down a bit...but then again, sometimes we have to take 1 step back in order to take 2 steps forward.

No individual who uses periodizational training should do the same thing all the time.

Let's take Professional athletes for example, they don't do the same training all the time.

Power training and Strength training can only take you so far. Sure, it may be great at the start, you feel awesome, you start making some pretty big improvements, but like ANYTHING, you WILL plateau...guaranteed. Your body will simply reach a point in which you can no longer improve. That may be due to a number of factors, but one major factor (in keeping with the theme here) your muscles will eventually reach a capacity, due to their size, to no longer be able to improve (in this case, gain strength).

For someone like yourself, I would recommend spending even a few weeks every year stepping away from the strength training and focus on endurance and hypertrophy. Why? Because not only does it change things up and gives your body a break from all of the heavy forces being placed on it, but it also increases your affinity for success when you come back.

By training your muscles to be more efficient (endurance training, see: high repetitions, lower resistance),  you improve their overall ability to generate energy, therefore improving your success rate with force generation.

By training them to increase in size (hypertrophy), you improve their likelihood to be able to lift more. Bigger muscles don't always mean that they can move more weight, but they certainly improve your affinity to train them to do so.

So, back to Body Beast, although a lot of guys like to have 'big, ripped muscles', hypertrophy/endurance training also plays a tremendous part in periodized training blocks.

I, myself, am trying to gain muscle now, so that when I go back and start doing more functional training, my muscles will be prime to gain strength back (and then some), so that I can push myself even further than I did before.

Quote of the day:
"Success is doing ordinary things extraordinarily well."
~Jim Rohn

Check out my new Website: tylerrobbinsfitness.com