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Journey To A Beast!
- Thread starter SCREW
- Start date
SCREW
New member
MONDAY NOVEMBER 24TH - DAY 1 WEEK 1
*****LEGS*****
SQUAT:
"warm up"
45 lbs x 10
95 lbs x 5
135 lbs x 5
155 lbs x 5
155 lbs x 5
It was tough but easy at the same time
LEG CURLS:
45 lbs x 8
50 lbs x 8
Not too bad. usually when i do these i cramp up but not today
LEG EXTENSIONS:
115 lbs x 8
125 lbs x 8
These werent too bad either
i couldnt do sldl because today i ran into a brick wall and i put my hand out to stop myself and now my wrist hurts like shit...hopefully it will be better tomorrow from chest
and every workout for compound lifts i will try to add at least 1 rep so next leg day 155 lbs x 6 of 7 reps
cya tomorrow
*****LEGS*****
SQUAT:
"warm up"
45 lbs x 10
95 lbs x 5
135 lbs x 5
155 lbs x 5
155 lbs x 5
It was tough but easy at the same time
LEG CURLS:
45 lbs x 8
50 lbs x 8
Not too bad. usually when i do these i cramp up but not today
LEG EXTENSIONS:
115 lbs x 8
125 lbs x 8
These werent too bad either
i couldnt do sldl because today i ran into a brick wall and i put my hand out to stop myself and now my wrist hurts like shit...hopefully it will be better tomorrow from chest
and every workout for compound lifts i will try to add at least 1 rep so next leg day 155 lbs x 6 of 7 reps
cya tomorrow
SCREW
New member
hey guys this tomorrow i am going to start westside for skinny bastards program... and yes this will be the last routine i will do for a while...
MONDAY " me upper body "
Flat barbell bench press : work up to 3-5 rep max
Incline dumbbell bench press : 2 sets of max reps "15-20" rep range
"superset"
barbell rows with rear delt flyes : 3-4 sets of 8-12 reps
barbell shrugs : 3-4 sets of 8-15 reps
dumbbell curls : 3-4 sets of 8-15 reps
WEDNESDAY " de lower body "
power cleans : 3 sets of 5-8 reps
vertical jumps : 5-8 sets of 1-3 reps
split squats " front leg elevated " : 2-3 sets of 8-10 reps
deadlift : 3 sets of 8-10 reps
THURSDAY " re upper body"
chin-ups : 3 sets of max reps
"superset"
lat pulldowns with rear delt flyes : 3-4 sets of 8-12 reps
dumbbell military press : 4 sets of 8-12 reps
"superset"
barbell shrugs with tricep pushdowns : for barbell shrugs 3 sets of 8-10 reps. for pushdowns 3 sets of 15-25 reps
wrist curls: 3 sets of 15-25 reps
SATURDAY " me lower body "
box squats : work up to 3-5 rep max
dumbbell step-ups : 3 sets of 6-12 reps
sldl : 3 sets of 8-12 reps
MONDAY " me upper body "
Flat barbell bench press : work up to 3-5 rep max
Incline dumbbell bench press : 2 sets of max reps "15-20" rep range
"superset"
barbell rows with rear delt flyes : 3-4 sets of 8-12 reps
barbell shrugs : 3-4 sets of 8-15 reps
dumbbell curls : 3-4 sets of 8-15 reps
WEDNESDAY " de lower body "
power cleans : 3 sets of 5-8 reps
vertical jumps : 5-8 sets of 1-3 reps
split squats " front leg elevated " : 2-3 sets of 8-10 reps
deadlift : 3 sets of 8-10 reps
THURSDAY " re upper body"
chin-ups : 3 sets of max reps
"superset"
lat pulldowns with rear delt flyes : 3-4 sets of 8-12 reps
dumbbell military press : 4 sets of 8-12 reps
"superset"
barbell shrugs with tricep pushdowns : for barbell shrugs 3 sets of 8-10 reps. for pushdowns 3 sets of 15-25 reps
wrist curls: 3 sets of 15-25 reps
SATURDAY " me lower body "
box squats : work up to 3-5 rep max
dumbbell step-ups : 3 sets of 6-12 reps
sldl : 3 sets of 8-12 reps
SCREW
New member
hey guys im doing " me lower body " today because my wrist is still bothering me...
MONDAY DECEMBER 1ST - DAY 1 WEEK 2
" me lower body "
PARALLEL SQUATS "3-5rm" :
warm up
45 lbs x 10
75 lbs x 5
95 lbs x 3
135 lbs x 3
145 lbs x 5
LEG EXTENSIONS :
125 lbs x 10
125 lbs x 10
125 lbs x 10
SLDL :
95 lbs x 10
95 lbs x 10
95 lbs x 10
pretty good workout today... but i did this right after basketball so my legs were probably tired
MONDAY DECEMBER 1ST - DAY 1 WEEK 2
" me lower body "
PARALLEL SQUATS "3-5rm" :
warm up
45 lbs x 10
75 lbs x 5
95 lbs x 3
135 lbs x 3
145 lbs x 5
LEG EXTENSIONS :
125 lbs x 10
125 lbs x 10
125 lbs x 10
SLDL :
95 lbs x 10
95 lbs x 10
95 lbs x 10
pretty good workout today... but i did this right after basketball so my legs were probably tired
SCREW
New member
WEDNESDAY DECEMBER 3RD - DAY 2 WEEK 1
" de lower body "
POWER CLEANS :
"warm up"
45 lbs x 10
65 lbs x 5
80 lbs x 5
80 lbs x 5
i could have easily gotten more but my wrist was hurting
VERTICAL JUMPS :
6 sets of 3 jumps
im not supposed to be really tired after a set of these am i?
FRONT SQUATS :
90 lbs x 5...
this was the first time i have done these and my goal was 10 but my wrist just couldnt be in that position for that long... so i finished off that set and the next with the 90 lbs ATG squat as quick as i could
DEADLIFT :
115 lbs x 8
115 lbs x 8
these were easy i was told not to lift to heavy or wear myself out too much on dynamic leg day so i didnt... i could have gotten 135 lbs x 8 probably
should i be going balls to that walls on this day or am i good where i am?
" de lower body "
POWER CLEANS :
"warm up"
45 lbs x 10
65 lbs x 5
80 lbs x 5
80 lbs x 5
i could have easily gotten more but my wrist was hurting
VERTICAL JUMPS :
6 sets of 3 jumps
im not supposed to be really tired after a set of these am i?
FRONT SQUATS :
90 lbs x 5...
this was the first time i have done these and my goal was 10 but my wrist just couldnt be in that position for that long... so i finished off that set and the next with the 90 lbs ATG squat as quick as i could
DEADLIFT :
115 lbs x 8
115 lbs x 8
these were easy i was told not to lift to heavy or wear myself out too much on dynamic leg day so i didnt... i could have gotten 135 lbs x 8 probably
should i be going balls to that walls on this day or am i good where i am?
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