Rebuilding the beast

[animal87]

Re: Rebuilding the beast

Tuesday:

I wanted to reagrragedwhich body parts I'm hitting at which part of the week so I hit back today:

warmup:
Good mornings: 3x20
deads: 5x8 315
bent over BB rows: 4x12
tbar rows: 4x10 5 drop sets last set
lat pull downs: 5x15 3 sets in front of the head 2 behind

BB curls: 3x8
preacher curls: 4x15 one drop set last set

[guns01]

Re: Rebuilding the beast

Tuesday:

I wanted to reagrragedwhich body parts I'm hitting at which part of the week so I hit back today:

warmup:
Good mornings: 3x20
deads: 5x8 315
bent over BB rows: 4x12
tbar rows: 4x10 5 drop sets last set
lat pull downs: 5x15 3 sets in front of the head 2 behind

BB curls: 3x8
preacher curls: 4x15 one drop set last set

try those cable rope crunches in the lat pulldown that i do for a warmup before you do deads or squats man. it opens up your entire post. chain and warms everything up nicely.

[animal87]

Re: Rebuilding the beast

I haven't done those in a long time anyway. I'll have to do that on leg day.

[animal87]

Re: Rebuilding the beast

This week I hit everything but with the hoildays i was rushed I didnt write down everything like I usally do but I remember the exercise anyway:

Wednsdays: chest

db rotator warmup
warmup

Db flat bench
flat db flys
Incline BB
Incline db flys
db pullovers

vbar pressdown db skull crushers

[animal87]

Re: Rebuilding the beast

Thrusday

Legs

warmup

Squats
lunges
front squats
stiff legged deadlifts
lying leg curls

[animal87]

Re: Rebuilding the beast

Friday

Shoulders



BB shrugs
db lat raises
lying rear delt db flys
arnold presses to failure and drop sets

[LittleTom]

Re: Rebuilding the beast

What are your current goals animal?

[animal87]

Re: Rebuilding the beast

saturday:

Arms:

close grip bench:3x10
ez bar skull crushers: 4x10
press downs with a staight bar: 5x15 drop sets last 2 sets
BB curls: 4x10
preacher curls: 4x15 drop set last set

Sunday will be off

[animal87]

Re: Rebuilding the beast

What are your current goals animal?

I want to stay fairly lean and put on a little lean mass and get strong at least what I considr strong to the size I want to be.

I'm about 225lb and can just see my abs some. I used to be 275-280 but I was fatter than I wanted then, the way my body is made I just dont think I was meant to carry that much weight. I feel alot better now not being as heavy and my health is better too.

I want to be about 250ish and stay 10%bf or lower and be able to deadlift 500lb again. It will take a while thats a long term goal.

[animal87]

Re: Rebuilding the beast

Thats a bad picture of me and my scrawny arms lol. I need to get bigger but I wan to stay decently lean too. I'm fairly tall 6' ft a little over and got wide shoulders. I have to weight a good bit to look big, I'm jealous of shorter guys, alot of them only need to weigh 200lb to look huge lol.

[MOUNTAIN-MAN]

Re: Rebuilding the beast

Keep it up brother love the workouts one day post a diet if u don't mind just one day of diet here and there I'm huge on nutrition side of lifting and like to see other diets so I can tweak mine

[gusto77]

Re: Rebuilding the beast

I'm jealous of shorter guys, alot of them only need to weigh 200lb to look huge lol.

[ATTACH]70596[/ATTACH]

Haha yup

[animal87]

Re: Rebuilding the beast

Monday: Back/bi's/ forearms/ calves


Rotator warmup with db. (I know you dont use your shoulders much for back
Warmup
Sumo Deads: 2x5 ( I just wanted to try them, but I cant do them right with my arm messed up)
Reg. Deads: 3x8 315
BB rows: 9x12 ( I started in a closer to standing postion, then middle ways, then bent down farther 3 sets for each way)
Lat pulldowns: 4x20
tbar rows: 3x15 ( I always like doing these bc I can squeeze my lats really hard doing them)

concentration curl: 4x15

db forearm curls: 4x20
superset with:
Standing BB calf raise: 5x10

I've been eating more, but I lost 2 pounds fron last week. That dont make sense but I know its not muscle, I look better and I'm stronger. I powered through that workout pretty easy.

I'm trying to change my exercise every week and he reps to keep shocking my body into growing. Its working decently well. Everytime I run into someone I havent seen in a while, they say " you're getting bigger again arent you?" lol.

[animal87]

Re: Rebuilding the beast

Tuesday: Shoulders

I did these again this soon bc I think this is how I'm going to keep it set up. Just works best with what I have to do. Get back and legs in at the first of the week while I'm fresh and shoulders in between.

Roator warmup db
warmup

Shrugs: 4x10 315
Db shrugs: 4x15
side lat raises with cables: 5x8
rear delt raises with cables: 5x8
Aronld presses: 3 sets, work the rack start at 60lb to failure and hit every db down to 5lb and back up to 60lb.
db sh presses: 3x12

[MOUNTAIN-MAN]

Re: Rebuilding the beast

Killing it my freind very impressive