Journey To A Beast!

[SCREW]

MAX EFFORT UPPERBODYDAY 18 WEEK 6

CGBP
45 lbs x 10
65 lbs x 5
95 lbs x 5
115 lbs x 3
I must have lost some strength on my 2 weeks off

FLAT DB PRESS
30 lbs x 19
30 lbs x 15
1 minute between the set

*SUPERSET*
BARBELL ROW
95 lbs x 12
100 lbs x 8
105 lbs x 7
REAR DELT FLYES
10 lbs x 12
10 lbs x 10
10 lbs x 6

Not a bad workout considering it was my 1st time in a while

i didnt have time to get to the curls so those will be in a couple days

peace

 

[ExtraMile]

Where you been lately screw?

 

[SCREW]

Where you been lately screw?

hey guys i just got my computer fixed today, i had to send it in and i just now got it.

Our basketball coach said that has gunna have us all do this weight lifting program at our highschool gym so, i guess im not sure exactly what i will be doing yet but i keep all you guys updated and occasionaly post some workouts...

it starts June 7th

 

[iggy]

good to have you back and in the gym man

 

[SCREW]

hey guys i know i havent posted anything in here since FOREVER so heres the rundown...

at the beginning of summer i kinda re-injured my right elbow throwing a baseball, after a month of physical therapy and nothing happening, i went to a specialist and he said if i wanted to get it 100% healed and never feel pain in it again i would have to have surgery, and he didnt recommend it if i wasent playing baseball so i never got it. Now i only get pain when i throw a baseball,

since school started i have been lifting after school, i had lost a lot of strength over the summer from not really lifting but now its all back for the most part.

i lift 4 times a week after school here is what i have been doing.

MONDAY: biceps and triceps
TUESDAY: legs and abs
WEDNESDAY: chest and shoulders
THURSDAY:back and abs

i havent been following EXACT exercises just doing kinda whatever so im wanting to put in some exercises so i know exactly what im doing before i get in there. Foe ex. this is an average week

MONDAY: biceps:
EZ bar curl 3 x 8-10
DB curl 3 x 8-10
45 lb bar plus 5 lbs 3 x 5-10
Triceps
French curl 3 x 8-10
tri-extension 3 x 8-10
skullcrushers 3 x failure

TUESDAY: Legs
parallel box squat 4-5 x 5-10
leg curls 3 x 10-20
calf raises machine 3 x 10-20
this exercise where i stand on the edge of a box and go down like im gunna touch my toes with a 45 lb plate 3 x 10
ABS

WEDNESDAY: chest
flat bb bench: 3 sets of 5-10
decline bb press: 3 sets of 8-10
db incline 3 x 8-10
shoulders
military press 3 sets of 8-10
db flys 3 sets of 10 going straight out and straight to the side
shrugs 3 sets of 10-20

THURSDAY: back
deadlift 3 x 5-8
rows 3 x 8-10
chin-ups 3 x sub-failure
ABS

For my legs my main goal is to get more explosive so i can be faster and jump higher for basketball.

my other goal is to just gain muscle and keep on getting more toned

 

[SCREW]

i also what to start working pull-ups alot
right now i can get 10 from a deadhang, i have been just doing a few sets kinda randomly throught my week

and a program for my speed, like more of a plyo like depth jumps and that type of stuff

 

[burnthiscorpse]

hey guys i know i havent posted anything in here since FOREVER so heres the rundown...

at the beginning of summer i kinda re-injured my right elbow throwing a baseball, after a month of physical therapy and nothing happening, i went to a specialist and he said if i wanted to get it 100% healed and never feel pain in it again i would have to have surgery, and he didnt recommend it if i wasent playing baseball so i never got it. Now i only get pain when i throw a baseball,

since school started i have been lifting after school, i had lost a lot of strength over the summer from not really lifting but now its all back for the most part.

i lift 4 times a week after school here is what i have been doing.

MONDAY: biceps and triceps
TUESDAY: legs and abs
WEDNESDAY: chest and shoulders
THURSDAY:back and abs

i havent been following EXACT exercises just doing kinda whatever so im wanting to put in some exercises so i know exactly what im doing before i get in there. Foe ex. this is an average week

MONDAY: biceps:
EZ bar curl 3 x 8-10
DB curl 3 x 8-10
45 lb bar plus 5 lbs 3 x 5-10
Triceps
French curl 3 x 8-10
tri-extension 3 x 8-10
skullcrushers 3 x failure

TUESDAY: Legs
parallel box squat 4-5 x 5-10
leg curls 3 x 10-20
calf raises machine 3 x 10-20
this exercise where i stand on the edge of a box and go down like im gunna touch my toes with a 45 lb plate 3 x 10
ABS

WEDNESDAY: chest
flat bb bench: 3 sets of 5-10
decline bb press: 3 sets of 8-10
db incline 3 x 8-10
shoulders
military press 3 sets of 8-10
db flys 3 sets of 10 going straight out and straight to the side
shrugs 3 sets of 10-20

THURSDAY: back
deadlift 3 x 5-8
rows 3 x 8-10
chin-ups 3 x sub-failure
ABS

For my legs my main goal is to get more explosive so i can be faster and jump higher for basketball.

my other goal is to just gain muscle and keep on getting more toned

honestly I would lose the arm day, and revamp to either a 5x5 or one body part per day. Something like chest on monday, back on wednesday, legs on friday. saturday would be off, and then start over on sunday ect ect... you are likely over training arms. Big heavy compound movements with enough days off will make your whole body gain alot of mass. Provided that your eating enough. You have to train til you want to puke. Dont go over an hour though. You will be wasting your time after that. Your natty test will be used up.

 

[SCREW]

This is the workout im doing at school...

DAY 1
Back
Deadlift - 4 sets of 5
Chin-Ups - 3 sets of sub-failure *5 min rest between sets*
T-Bar Row - 3 sets of 8-10

Abs
Whatever

DAY 2
Legs
Box Squats - 4 sets of 5 *almost parallel*
Power Cleans - 3 sets of 5
Calve Raises - 4 sets of 20-10-20-10
Leg Curls - 3 sets of 8
Abs
Whatever

DAY 3
Chest
Flat Bench - 4 sets of 5
Dips - 3 sets to sub-failure
Incline DB Press - 3 sets or 8-10
Biceps
Bar Curl - 3 sets of 8-10
DB Curl - 3 sets of 8-10

DAY 4
Shoulders
Military Press - 3 sets of 8-10
DB Flys - 3 sets of 8-10 *going both straight out and straight to the side*
Machine Shrugs - 4 sets of 15
Triceps
Skullcrushers - 3 sets of 8-10 (after each set of these, ill do like 20 reps of cg just with the little 17 lb bar that im using plus the weight)
French Curls - 3 sets of 8-10
Tri Ext. - 3 sets of 8-10

* Some days at the end when i have time i will do some forearm work *

 

[ExtraMile]

DAY 4
Shoulders
Military Press - 3 sets of 8-10
DB Flys - 3 sets of 8-10 *going both straight out and straight to the side*
Machine Shrugs - 4 sets of 15

flyes work chest bro...

edit: oh wait i didnt see the straight out and to side. so is it like you do 1 front raise, then 1 side lateral & so on?

 

[NBAfan#21]

flyes work chest bro...

i think he meant the reverse flies.