Thread: Rebuilding the Beast

The Beast is back!

Tuesday: Legs

Walk on treadmill 5 min.

Warmup
Squats: 5x12 315 first set 405 other 4 (easier than it used to be, don't feel like I'm dying over 400lb)
leg press: 6x15
leg extension: 4x15 (drop through stack last set)
lying leg curls: 5x10 (drop through stack last set)
Standing BB calves: 4x10
seated calves: 5x20
adductors and abductors: 4x20
ab machine: 3x20

Had to wait around for a squat rack, but it was in my head I was doing squats first and it worked out well.

Damn good squats Brother!

Wednesday: delts/traps




Rotator warmup with cables
Warmup


BB shrugs: 2x15 315 2x10 405
db shrugs: 4x12
Seated shoulder press: 4x12 ( on third set I did 275 a few times and droped down and repped it out, I think I could do 315 but would hurt my shoulder too much)
cable front raises: 4x20
hammer side raise: 4x8
side raise machine: 4x10
rear delt with cable: 5x8
rear delt machine: 4x10 (drop through entire stack last set)
tricep extension machine: 3x15

Thursday: back


Stretch
warmup


Deads: 315x15, 365x15, 405x8 ( I got painful back pumps just set it down so it didnt ruin the workout), 315x8, 225x20
tbar rows w chest support: 4x10 (drop set last set)
db rows: 4x15
cable rows: 5x20 the whole stack why I did so many reps, that has got alot easier
Wide grip lat pulldowns: 4x10 (drop set last set)
high hammer rows reverse grip: 4x12 ( double drop set last set)
Bent over BB rows: 4x15
BB curls: 3x15 and one set of 21's
Standing calf raises: 5x20

Yesterday: Heavy bag: didnt time it just hit it for 7 rounds

Friday: Arms/ weak points


Skull crushers: 4x10
close grip bench: 5x12
seated db extensions: 5x15 (drop set last set)
eazy bar preachers: 4x10
db concentration curls: 5x12 ( drop set last set, hold an squeeze 3 sec. on last 3 reps each set)
Stiff leg deads: 5x10
lying leg curls: 4x12
Squats machine: 5x15
seated calves: 5x20

Today: back/bi's




I had to miss a few days this week. My wife and her grandfather got sick, I caught it takeing care of them but I had enough sitting around. Felt like I was coughinh my lungs out but got it done anyway. Just started this week with back since its my fav.


1112141120.jpg
495, didnt take one of 595 bc of the drop sets no time for that.


Warmup


Rack pulls from below the knees: work up to 585x6 and drop through all plates
tbars med. grip: 5 plates 5x12
hammer rows: 5 plt 5x12
cable rows wide grip: 5x18ish? (drop set 2nd to last drop thrpugh whole stack last set)
Lat pulldowns: 6x10
nautilus pulldowns behind the head: 4x20
Db preachers: 4x10
BB curls: 3x12
pin wheel curls: 4x20
BB calf raises: 4x10

Friday: chest/delts/tris


Rotator warmup with cables
Warmup


DB incline: 110x10, 120x8, 140 or 150?x 3 ( Idk what they are they arent labeled but I had to try it, never had access to anything over 120s before), 100x10
Smith machine Incline: 4x12 (extra slow negatives)
hammer flat bench: 4x12 ( double drop set last set)
decline db bench: 4x15
seated db press: 3x15 100
hammer side raise: 3x10 (use 5 10lb plates each side to do 4 drop sets each set)
rear delt with cables: 4x10 (double drop each set)
hammer tricep extension: 3x12 ( 3 drops last set)
v-bar press downs: 4x15 (drop through whole stack last set)

^^Nvm it has to be 140lb dumbells. There are only 2 sets above 120 so that must be it.