Journey To A Beast!

[SCREW]

FRIDAY DECEMBER 26TH - DAY 3 WEEK 1

SQUATS
45 lbs x 5
65 lbs x 5
85 lbs x 5
105 lbs x 5
EASY

125 lbs x 3
EASY

85 lbs x 8
EASY

BENCH:
45 lbs x 5
60 lbs x 5
70 lbs x 5
80 lbs x 5
EASY

95 lbs x 3
EASY

70 lbs x 8
EASY

ROWS:
45 lbs x 5
50 lbs x 5
55 lbs x 5
60 lbs x 5
EASY

70 lbs x 3
EASY

55 lbs x 8
EASY

BARBELL CURLS:
3 sets of 50 lbs x 8

FRENCH CURLS:
3 sets of 30 lbs x 8

ABS

and i dont really have a good place to do dips because everywhere i try the ground is too low
is there anything i can replace dips with?

 

[ExtraMile]

You can push two chairs or tables together and do dips between them, cross your legs behind you so they dont touch the ground, or you could google it, theirs lots of differant ways to make dip bars. Or just buy some?

Or join a gym and use the ones their

 

[SCREW]

MONDAY DECEMBER 29TH - DAY 4 WEEK 2

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
115 lbs x 5
125 lbs x 5
EASY

BENCH:
45 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 5
EASY

ROW:
45 lbs x 5
55 lbs x 5
60 lbs x 5
65 lbs x 5
70 lbs x 5
EASY

no abs today didnt have enough time... ill pry do them tomorrow on the off-day.

all workouts are still easy!!!

 

[ExtraMile]

Hows your diet looking?

 

[SCREW]

its not lookin horrible... some days are better than others and im getting better at getting more protein

 

[ExtraMile]

OK, what u eat today?

If your still havin trouble try and eat a breakfast like this:

Upon Waking:
1 scoop whey - or half a scoop if you prefer...
1 sports drink (or other source of 30g fast carbs)

Breakfast:
1 bowl porridge with cinnamon/ 3 wheatbix/ oat meal or whatever
4 scrambled eggs
2 slices toast
1 scoop whey

That way your gettin your fats from the egg yolks, around 100g of protein (60g from whey, 28g from eggs, 7g from toast) your instantly stopping catabolism with the fast protein and carbs and your getting your slow digesting carbs in to give you energy for the day and pretty quick to make on a school day, scrambled eggs take like 5 mins, toast takes no effort neither does a bowl of wheatabix

 

[the_alcatraz]

its not lookin horrible... some days are better than others and im getting better at getting more protein

what's you eat the last few days?

 

[SCREW]

hay guys ive been gone the last few days so i havent been posting on here i will post what i ate sometime in the next few days!

i will try to do my wednesday workout today and my friday one on sunday!

 

[SCREW]

hey guys all of my family is over today and tomorrow for Christmas... yeah a little late lol

but i wont be able to do my wednesday workout i can my friday one on sunday but again not the wednesday one...

should restart the week all over for it? because wednesday is just warm-up squats and deadlift and military?

 

[SCREW]

SUNDAY JANUARY 4TH - DAY 7 WEEK 3

SQUAT:
45 lbs x 5
75 lbs x 5
95 lbs x 5
120 lbs x 5
130 lbs x 5
PRETTY EASY...its gunna start getting hard to keep my knees in

BENCH:
45 lbs x 5
65 lbs x 5
80 lbs x 5
90 lbs x 5
100 lbs x 5
EASY

ROW:
45 lbs x 5
55 lbs x 5
65 lbs x 5
70 lbs x 5
75 lbs x 5
PRETTY EASY

4 SETS OF WEIGHTED DECLINE SIT-UPS

well back to school tomorrow but maybe a good thing for my diet...the last week or so hasent been the greatest