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Good job on the deads and front squats bro!
Journey To A Beast!
- Thread starter SCREW
- Start date
SCREW
New member
THURSDAY DECEMBER 4TH - DAY 3 WEEK 1
" ME Upper Body "
FLAT BARBELL BENCH "3-5 rep max"
"warm up"
45 lbs x 10
65 lbs x 5
85 lbs x 5
95 lbs x 3
105 lbs x 4
i did all i could with my wrist... i took tylenol a while before and it helped but not totally... previous max was 110-115 x 5 reps
LOW INCLINE DB BENCH:
25 lbs x 17
25 lbs x 15
ahhh i felt the BURN on this one!!!!!
***SUPERSET***
BARBELL ROW:
75 lbs x 10
75 lbs x 8
75 lbs x 7
REAR DELT FLYES:
8 lbs x 12
8 lbs x 11
8 lbs x 10
BURN!!!!!
BARBELL SHRUGS:
115 lbs x 15
125 lbs x 10
125 lbs x 10
BARBELL CURLS:
45 lbs x 10
45 lbs x 5
45 lbs x 4
got a good pump today everything went great other than my barbell bench im hoping the reason it was so low is because of my wrist
" ME Upper Body "
FLAT BARBELL BENCH "3-5 rep max"
"warm up"
45 lbs x 10
65 lbs x 5
85 lbs x 5
95 lbs x 3
105 lbs x 4
i did all i could with my wrist... i took tylenol a while before and it helped but not totally... previous max was 110-115 x 5 reps
LOW INCLINE DB BENCH:
25 lbs x 17
25 lbs x 15
ahhh i felt the BURN on this one!!!!!
***SUPERSET***
BARBELL ROW:
75 lbs x 10
75 lbs x 8
75 lbs x 7
REAR DELT FLYES:
8 lbs x 12
8 lbs x 11
8 lbs x 10
BURN!!!!!
BARBELL SHRUGS:
115 lbs x 15
125 lbs x 10
125 lbs x 10
BARBELL CURLS:
45 lbs x 10
45 lbs x 5
45 lbs x 4
got a good pump today everything went great other than my barbell bench im hoping the reason it was so low is because of my wrist
SCREW
New member
SUNDAY DECEMBER 7TH - DAY 4 WEEK 1
"RE UPPER BODY"
doing something a little different for chin-ups... i will do 1 set of max reps and then i will do one chin-up with max weight then the last one ill do a set of 5
CHIN-UPS :
max of 8 chin-ups
31 lbs x 1... felt like i coulda got more
5 reps
***SUPERSET***
LAT PULLDOWNS:
the weight on this is all messed up so im not sure what it is.
3 sets of 12
REAR DELT FLYES:
8 lbs x 12
8 lbs x 12
8 lbs x 12
DB MILITARY PRESS:
25 lbs x 12
25 lbs x 10
25 lbs x
TRICEP EXTENSIONS:
this machines weight thing is messed up too
25 reps
25 reps
25 reps
"RE UPPER BODY"
doing something a little different for chin-ups... i will do 1 set of max reps and then i will do one chin-up with max weight then the last one ill do a set of 5
CHIN-UPS :
max of 8 chin-ups
31 lbs x 1... felt like i coulda got more
5 reps
***SUPERSET***
LAT PULLDOWNS:
the weight on this is all messed up so im not sure what it is.
3 sets of 12
REAR DELT FLYES:
8 lbs x 12
8 lbs x 12
8 lbs x 12
DB MILITARY PRESS:
25 lbs x 12
25 lbs x 10
25 lbs x
TRICEP EXTENSIONS:
this machines weight thing is messed up too
25 reps
25 reps
25 reps
SCREW
New member
MONDAY DECEMBER 8TH - DAY 5 WEEK 2
"ME LOWER BODY"
BOX SQUATS:
"warm up"
45 lbs x 10
95 lbs x 5
135 lbs x 5
145 lbs x 5
as you can tell it was not as much as last week because today i didnt let my knees cave in... maybe could have got to 150 but well leave that for next week
BARBELL STEP-UP:
80 lbs x 10
80 lbs x 10
80 lbs x 10
SLDL:
100 lbs x 10
100 lbs x 10
100 lbs x 10
GOOD workout today,,, hit my legs pretty hard!
"ME LOWER BODY"
BOX SQUATS:
"warm up"
45 lbs x 10
95 lbs x 5
135 lbs x 5
145 lbs x 5
as you can tell it was not as much as last week because today i didnt let my knees cave in... maybe could have got to 150 but well leave that for next week
BARBELL STEP-UP:
80 lbs x 10
80 lbs x 10
80 lbs x 10
SLDL:
100 lbs x 10
100 lbs x 10
100 lbs x 10
GOOD workout today,,, hit my legs pretty hard!
SCREW
New member
TUESDAY DECEMBER 9TH - DAY 6 WEEK 2
"ME UPPER BODY"
FLAT BARBELL BENCH:
"warm up"
45 lbs x 10
75 lbs x 5
95 lbs x 3
105 lbs x 5 *PR*
110 lbs x 5 *PR*
115 next week!
INCLINE DB BENCH PRESS:
25 lbs x 20
25 lbs x 19
***SUPERSET***
BARBELL ROWS:
75 lbs x 8
75 lbs x 8
75 lbs x 7
REAR DELT FLYES:
10 lbs x 10
10 lbs x 9
10 lbs x 7
BARBELL SHRUGS:
115 lbs x 12
115 lbs x 10
115 lbs x 9
BARBELL CURLS:
45 lbs x 10
50 lbs x 7
good workout today bench felt better and there was no pain in my wrist! so ya on thursday or friday
"ME UPPER BODY"
FLAT BARBELL BENCH:
"warm up"
45 lbs x 10
75 lbs x 5
95 lbs x 3
105 lbs x 5 *PR*
110 lbs x 5 *PR*
115 next week!
INCLINE DB BENCH PRESS:
25 lbs x 20
25 lbs x 19
***SUPERSET***
BARBELL ROWS:
75 lbs x 8
75 lbs x 8
75 lbs x 7
REAR DELT FLYES:
10 lbs x 10
10 lbs x 9
10 lbs x 7
BARBELL SHRUGS:
115 lbs x 12
115 lbs x 10
115 lbs x 9
BARBELL CURLS:
45 lbs x 10
50 lbs x 7
good workout today bench felt better and there was no pain in my wrist! so ya on thursday or friday
SCREW
New member
WEDNESDAY DECEMBER 10TH - DAY 7 WEEK 2
" DE LOWER BODY "
POWER CLEANS:
85 lbs x 5
85 lbs x 5
this was good i dont want to get too tired for ME
VERTICAL JUMPS:
5 sets of 3 jumps
FRONT SQUATS:
90 lbs x 10
90 lbs x 8
these felt good!
DEADLIFT:
120 lbs x 10
120 lbs x
120 lbs x
for some reason it felt like i was really workin my quads
ABS!!!
LEG RAISES:
3 sets of 12 reps
WEIGHTED INCLINE SITUPS:
3 sets of 12 reps
good workout today... i am starting to really like front squats for some reason... and finally trained abs for the first time in a few weeks
" DE LOWER BODY "
POWER CLEANS:
85 lbs x 5
85 lbs x 5
this was good i dont want to get too tired for ME
VERTICAL JUMPS:
5 sets of 3 jumps
FRONT SQUATS:
90 lbs x 10
90 lbs x 8
these felt good!
DEADLIFT:
120 lbs x 10
120 lbs x
120 lbs x
for some reason it felt like i was really workin my quads
ABS!!!
LEG RAISES:
3 sets of 12 reps
WEIGHTED INCLINE SITUPS:
3 sets of 12 reps
good workout today... i am starting to really like front squats for some reason... and finally trained abs for the first time in a few weeks
SCREW
New member
Im going to post for about 3 or 4 exercises what my maxes were back in august when i joined all the way up till now!
AUGUST SQUAT: 145 lbs x 5
NOW: 180 lbs x 5
and this is free squat going a little above parallel
AUGUST BENCH: 90 lbs x 5
NOW: 110-115 lbs x 5
AUGUST MILITARY:60 lbs x 5
NOW: 75 lbs x 5
these are the big ones that i actually recorded back in august but all of the other ones have went up too... in just 3 1/2 months
AUGUST SQUAT: 145 lbs x 5
NOW: 180 lbs x 5
and this is free squat going a little above parallel
AUGUST BENCH: 90 lbs x 5
NOW: 110-115 lbs x 5
AUGUST MILITARY:60 lbs x 5
NOW: 75 lbs x 5
these are the big ones that i actually recorded back in august but all of the other ones have went up too... in just 3 1/2 months
SCREW
New member
MONDAY DECEMBER 15TH - DAY 9 WEEK 3
" ME LOWER BODY "
BOX SQUATS:
"warm up"
45 lbs x 10
95 lbs x 5
135 lbs x 5
150 lbs x 5
i was really trying to keep my knees in the last few reps they might have went in a little bit
LEG EXTENSIONS:
120 lbs x 10
120 lbs x
120 lbs x
SLDL DEADLIFT:
105 lbs x 8
105 lbs x 8
105 lbs x 8
Not a bad workout but my squats didnt feel very good today maybe it was cuz it was freezing windchills are 30 degrees below, but thats Iowa for ya... see you on monday
" ME LOWER BODY "
BOX SQUATS:
"warm up"
45 lbs x 10
95 lbs x 5
135 lbs x 5
150 lbs x 5
i was really trying to keep my knees in the last few reps they might have went in a little bit
LEG EXTENSIONS:
120 lbs x 10
120 lbs x
120 lbs x
SLDL DEADLIFT:
105 lbs x 8
105 lbs x 8
105 lbs x 8
Not a bad workout but my squats didnt feel very good today maybe it was cuz it was freezing windchills are 30 degrees below, but thats Iowa for ya... see you on monday
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