Hello everyone! It's been a while since I last wrote. I guess I just haven't been in the right mindset to get my thoughts down so here goes. Last week was my last week of the Build phase for Body Beast. I definitely saw some non-scale victories, but when I did my measurements and progress pictures, I have to say I was slightly disappointed that I was not a little further along. I did lose 2 pounds but I think that will only be temporary with the Bulk phase I am in now. Yes, I am human and yes, I am a woman so I did let this get me down a little on Sunday. I also made the stupid mistake of waiting until after my workout and breakfast to take my pictures so probably not the smartest thing. I am going to get a personal trainer at my friend's gym to do my measurements for me next time so I'll have a little better accurate reading. Overall though, I am still madly in love with this program because I have never worked so hard in my life and I am pushing myself farther each time. I am lifting more weight each time. I am seeing muscle definition forming in areas, like my arms! I still have goals to reach. Doing pull-ups/chin-ups and full push-ups are my biggest ones right now when it comes to my physical strength. I'd say the best thing so far is that I'm not burned out and I'm not bored with this program at all. And for me, that is huge! I'm including my measurements below. As you can see, I had some change in my waist and hips so that is a definite "yay" moment. My biceps are getting bigger and my left side is my dominant side so I need to work on my right a little more. I didn't have any change in my thighs, but I can tell they are leaning out some because of the muscle I am building so I just have to keep at it. For my estimated body fat %, I used the formula on the Team Beachbody website. So overall, not bad because it was a) only 3 weeks and my body is still adjusting b) I am building muscle c) I feel great and feel strong! I was going to include my progress pictures, but my current photos were just done very quickly so I will try to get some better ones this weekend.
Measurements Day 1:
Weight: 166
Waist: 32
Hips: 39.5
Chest: 36
Right Bicep: 11.2
Left Bicep: 11.5
Right Thigh: 24
Left Thigh: 24
Estimated Body Fat %: 26%
Measurements Day 21:
Weight: 164
Waist: 31
Hips: 37
Chest: 36
Right Bicep: 11.5
Left Bicep: 12
Right Thigh: 24
Left Thigh: 24
Estimated Body Fat %: 23%
Yesterday, I started phase 2, which is the Bulk phase. I really had no idea as to what to expect with this phase except that I knew I'd be staying in the same calorie bracket for my food. I also thought maybe the workouts might be slightly shorter since they are all on 1 disc for this phase. I will do this phase for 5 weeks, 6 days a week.
Day 1 is Bulk: Chest and it was about half an hour long. Bulk phase is slightly different than Build in how the dynamic sets are set up. In Bulk phase, in addition to Super Sets, we do Progressive Sets, Force Sets, Combo Sets and Multi Sets. You'll get an idea as to how each is designed below. I decided to stick to a little bit lighter weights since I wasn't sure what I was getting into and that seemed to be a good idea. Sagi moves FAST through these sets so I was still feeling a burn, but also building up some intensity. Because this workout was only 30 minutes long, and I have a feeling some others will be shorter as well, I am going to start adding in some other cardio aside from the Beast Cardio/Abs workouts. I already do some additional ab days, but now I'll be stepping up some cardio as well. Because of the contest I am in, I can't do any other programs like PiYo or anything, so when the weather is nice, I will be getting outside for some cardio or going to the fitness center.
Body Beast Bulk: Chest Exercises
- Warm Up
Super Set
- Incline Fly 15 reps, 12 reps, 8 reps
- Incline Press 15 reps, 12 reps, 8 reps, 8 reps
Force Set
- Chest Press with Rotation 5 reps, 5 reps, 5 reps, 5 reps, 5 reps (Basically going at your max with weight. 5 reps, 5 times with a short break in between)
Progressive Set
- Incline Press 15 reps, 12 reps, 8 reps, 8 reps, 12 reps, 15 reps (Similar to a regular single set as you're increasing weight as you go and then decreasing as you come back down)
Combo Set
- Close-Grip Press to Fly 15 reps, 12 reps, 8 reps (2 or more moves in one to work as many muscles as possible)
Multi Set
- Decline Push-Ups 15 reps, 12 reps, 8 reps
- Cobra to Airplane 18 reps
- Russian Twist 30 Seconds
Day 2 is Bulk: Legs and that workout was still about 40 minutes long and I was practically DEAD at the end of it. I knew it was tough, but oh my word, my legs are still Jell-O nearly 9 hours later. And let's not even talk about what my booty is going to feel like tomorrow. So.Many.Squats. So.Many.Lunges. And today was the first time I had done stiff leg deadlifts in ages so yeah, there's that burn. But it's that burn you love! I actually enjoy leg day because those are your biggest muscles so you're burning so many calories and your metabolism is revved up just a little more. Since my legs are my biggest "trouble" areas in that I want those to look the best and have a long way to go, I will gladly take leg day with a smile. Tomorrow is Bulk: Arms. That should be fun to not be able to do anything after that.
Body Beast Bulk Legs Exercises
- Warm Up
Single Set
- Front to Back Lunge, each leg, 12 reps, 10 reps, 8 reps
Progressive Set
- Squat 15 reps, 12 reps, 8 reps, 8 reps, 12 reps, 15 reps
Force Set
- Full to 1/2 Sumo Squat 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Progressive Set
- Split Squat, each leg, 15 reps 12 reps, 8 reps, 8 reps, 12 reps, 15 reps
Super Set
- Stiff Leg Deadlift 15 reps, 12 reps, 8 reps, 8 reps
- Alt. Side Squat, each side is 10 reps, 10 reps, 10 reps
Super Set
- Calf Raise 50 reps, 50 reps
- Beast Abs 30 seconds, 30 seconds
I'm about a week away from it being 30 days into this program so I am working really hard on my nutrition during this phase. I am going to do my best to cut out as much alcohol as possible. I don't drink during the week usually, but I have been bad on the weekends so I'm going to do my best to do whatever it takes to achieve more of my goals. And away we go! Until tomorrow, friends!
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