Journey To A Beast!

[SCREW]

pretty much right at parallel i have a thing under me to make sure i am parallel

y should i be going lower?

 

[SCREW]

hey guys... looks like ima have to change up on the routine my basketball coach told me he wants me to do westside for skinny bastards 3

he said he thinks it would be a better routine for me because he can specialize it for my needs

Ive already done lots of research on it and it sounds like a pretty solid program...

 

[SCREW]

this will be what i will be following...

MONDAY
ME Upper-body

Flat Barbell Bench - work up to max of 3 to 5 reps

Incline Dumbbell Bench press
2 sets of 15-20 reps

*****SUPERSET*****

Barbell Rows:
3 sets of 8-12 reps

Rear Delt Flyes:
3 sets of 8-12 reps

Barbell Shrugs:
3 sets of 8-15 reps

Standing Dumbbell Curls:
3 sets of 8-15 reps

TUESDAY:
DE Lower-body

Depth Jumps:
5-8 sets of 1-3 reps

Step-Ups
2-3 sets of 8-10 reps

Deadlift:
3 sets of 8-12 reps

THURSDAY:
Repetition Upper-body

Chin-Ups
3 sets of max reps

*****SUPERSET*****
Lat Pulldowns and Real Delt Flyes
3-4 sets of 8-12 reps

Dumbbell Military Press:
4 sets of 8-12 reps

*****SUPERSET*****
Barbell Shrugs and Tricep Extensions
8-10 reps

Reverse Dumbbell Curls:
3 sets of 8-10 reps

FRIDAY:
ME Lower-Body

Box Squats:
Work up to max of 3-5 reps

Lunges:
3 sets of 6-12 reps

Good Mornings:
3 sets of 8-12 reps


So there it is!

i will be doing abs 2 times a week on monday and thursday and for those i will be doing

Laying Leg Raises:
4 sets of 8-12 reps

Weighted Incline Sit-ups
4 sets of 8-12 reps

 

[SCREW]

my coach did say though that if im not seeing as gooda gains as i did on madcow i can switch back

 

[SCREW]

hey i know what im going to do i will start with westside and do that for 6 weeks and then after the 6 ill do madcow and keep rotating after every 6 weeks

 

[SaiBoT]

Yeah just do it now!

 

[SCREW]

hey im going to change it to every 8 weeks so i have enough time for 5x5...

i just maxed today for bench and i got 130 lbs...which is 10 lbs more than just 2-3 weeks ago when i did it...5 lbs away from benching my bodyweight!

 

[SaiBoT]

See... I wish the other EF members at your age wouldn't clusterfuck. Good job

 

[SCREW]

lol thanks!

what do u mean by clusterfuck??

 

[SaiBoT]

lol thanks!

what do u mean by clusterfuck??

Clusterfuck means that you start a program which has been proved effective, but due to the lack of patience, discipline, whatever... you start to make your changes on it right away without even done that workout long enough to know it works or not. Usually this happen when you think you know a lot about it to the point you lose the track...