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Re: My journal and to start it off a stack of BEAST/KATANA
Ok bro here we go then,
Ok bro would like to see you re-write you workout if you like what I said. I think you will get more gains this way. And without all of that additional bi and tri work I think you will get better recovery there and to me that means more growth.
Good luck and best regards.
Ok bro here we go then,
I have been going through my hand writtin journals so that I can post my current workout. So here is the breakdown of what I logged the last 7 days.
Day-1 Legs
20min warm up and stretch
Leg Press- 140x20(warm up the knees),230x12, 320x10, 370x8
Squats- 135x15, 185x12, 225x10, 245x6 would like to see you switch to Squats and then Leg press. If you do leg press first that takes away from your squats. Squats will give you more benefit overall and require more strength. Then you polish with leg press. ON leg press when you do em, do not stop at the top or at the bottom. Make it one contimous movement, and nice and slow.
Deads- 135x15, 185x12, 225x10, 275x8 I think doing deads and squats on the same day is too taxing to your CNS bro.
I feel you would get more benefit doing deads on back or should day. Alternate these with your rack pulls below.
Leg Curls- 75x12, 85x10, 95x10 Bro you dont really need these. Your already hitting your hams in your squats. I would get rid of these and use that energy for recovery.
Calve raises- 90x20, 140x20, 170x20 Dam bro thats some work right there! Would like to see a pic of your calves bro!
Legs are pretty much jello by this point so no cardio just a 15min cool down on the treadmill and 20min stretching
Day-2 Shoulders(focusing mostly on the side delts) and biceps
DB shoulder press- 40x15, 45x12, 50x12
BB behind the neck presses- 45x10, 55x10, 60x10 (I just started doing these again so Ive been working on form B4 I get the lbs. up Ive had shoulder injuries in the past) Bro if you had shoulder issues in the past do theses in front, behind the neck is not good for damaged shoulders.
Cable Lateral raises- I do these pretty light and do 8 second static holds at the top of every rep with the cables- 10x10, 15x10, 20x10 (I get a good pump from these thanks Nelson)
Barbell Curls- 65x10, 75x10, 80x8, 90x6
alternating DB curls on incline- 25x15, 30x12, 35x10, 40x8
concentration curls- 25xfail, 30xfail, 35xfail (rest one arm while other works final pumps)
Too much curls bro. Nix one of them. Remember that you are getting bi stimulation when you do your rows too. Also I would lower your reps to not more then 8-10 and sets to 2.
Day-3 No weight training just cardio
60min Spin bike in AM and I usually ride mountain bike in the PM
Day-4 Back and traps
wide grip pulldowns- 80x15, 100x12, 120x10 warm up sets
wide grip pull ups- 3 sets to failure usually around 6
Bent over BB rows- 95x10, 115x10, 135x10
Rack pulls from just above the knees- 135x10, 225x10, 315x8, 365x6 I would do 3 sets of 5 on this bro and as heave as you possibly can. On rack pulls you want max load for back and shoulder growth. These also stimulate TEST/GH release.
One arm dumbbell rows- 50x10, 60x10, 70x8
seated DB shrugs- 65x10, 75x10, 85x10 Bro, google Power Rows. Then try them in place of these. I think you gonna like them a lot!
Day-5 Chest and Triceps
Flat DB press- 40x15, 55x12, 65x12, 75x10 I would loose these and put the energy into BBL bench.
Dips- bodyweight to failure 3 sets (getting around 8 each time) Start adding weight via a dip belt bro. you are ready. Do these after bench or they will rob your bench press.
Flat Bench- 135x8, 185x8, 205x8
Incline DB press- 45x10, 55x10, 60x8 I would go BBL and add weight bro.
For now on your bench presses.Go BBL bro. Then after you get big and strong work in the Dbls.
Cable cross overs- 25x15, 30x15 I would loose these. Use this strength on bench.
V-bar pushdowns- 40x12, 50x12, 60x10
skulls- 40x10, 50x10, 50x10
DB overhead tri extension- 40x10, 45x10, 50x10
Overhead rope extensions-40x12, 45x12, 50x10
Drop any 2 of these bro. You use way too much energy on your tries and bies. You are getting tri stimulation in all of you pressing movements bro.
Day-6 Rest
Day-7 cardio and abs
That was pretty much my last full week. I move pretty quickly no more than 1 minute rest between sets. Keeps my heart rate up and the blood pumping!
TBC...................
Ok bro would like to see you re-write you workout if you like what I said. I think you will get more gains this way. And without all of that additional bi and tri work I think you will get better recovery there and to me that means more growth.
Good luck and best regards.
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Time to Crash!
