Journey To A Beast!

[SCREW]

REPETITION UPPER BODYDAY 11 WEEK 3

INCLINE DB BENCH
20 lbs x 20
25 lbs x 12
30 lbs x 11

*SUPERSET*
CHIN-UPS
3 sets of 8
REAR DELT FLYES
10 lbs x 15
15 lbs x 8
15 lbs x 8

*SUPERSET*
BARBELL SHRUG
3 sets of 145
HAMMER CURLS
25 lbs x 10
25 lbs x 10
30 lbs x 6

GREAT workout today i raised my weight but lowered the reps for my exercises and it was good... tomorrow i will do ME LOWER BODY

 

[Hellawulf]

okay so your saying try to add like 5 lbs every set and just lower the reps?

Kinda, depends on the workout, like for your dumbell presses, 5 pounds might be good for you, but for workouts that require more weight, such as a squat for example, you might need to add 20 pounds each set, start out light, and by the final set you should be struggling getting it on the 4th and really struggling on the 5th rep.

 

[SCREW]

MAX EFFORT LOWER BODYDAY 12 WEEK 3

BOX SQUAT
45 lbs x 10
95 lbs x 5
135 lbs x 5
155 lbs x 3
170 lbs x 5
NICE! these seemed pretty easy too

GOOD MORNINGS
80 lbs x 10
80 lbs x 8
80 lbs x 8

SLDL
135 lbs x 10
135 lbs x 8

Pretty solid workout, i was pumped after my squats,,, i thought they would be harder than that

 

[SCREW]

MAX EFFORT UPPER BODYDAY 13 WEEK 4

CLOSE GRIP BENCH PRESS
45 lbs x 10
65 lbs x 5
95 lbs x 5
110 lbs x 5
This was pretty easy so 115 lbs x 5 next week...as you can tell i changed to cgbp.

DB BENCH PRESS
30 lbs x 17
30 lbs x 17

*SUPERSET*
BARBELL ROWS
90 lbs x 12
95 lbs x 10
100 lbs x 8
REAR DELT FLYES
10 lbs x 15
15 lbs x 8
15 lbs x 7

BARBELL SHRUGS
150 lbs x 12
150 lbs x 12
155 lbs x 10

BB CURLS
55 lbs x 10
60 lbs x 6
60 lbs x 6

Good workout i just hope not doing flat bb bench will help me with it well see in a few months

 

[the.gladiator1987]

too many reps on db press

 

[stevew]

You should do a couple warm ups for each body part, but always lift heavy and shoot for 6-8 reps each set. No more than 8. If your not "on", you have to lift heavy all the time in order to grow. If you want endurance, you can still lift heavy, but limit the rest to about 90 seconds between sets.

 

[iggy]

are the reps your doing constant or till failure?

 

[SCREW]

are the reps your doing constant or till failure?

on most of them it is pretty much till failure

okay guys ill lower the reps

 

[SaiBoT]

on most of them it is pretty much till failure

okay guys ill lower the reps

Follow the program, DeFranco knows his shit and prepares world class athletes!

 

[SCREW]

REPETITION UPPER BODYDAY 15 WEEK 4

BALLISTIC BENCH PRESS
(60% or 1rm)
85 lbs x 10
85 lbs x 10
this is where i lower the bar down slowly and bring it up as explosivley as i can.

this was all that i did because i just didnt have any energy iam sick and have been that last couple of days...hopefully tomorrow i will be better to squat