Rebuilding the beast

[animal87]

Re: Rebuilding the beast

Thursady: legs

Warmup

Squats: 135x15, 225x15, 315x10 for 3 sets, 225x20, 135x15
Hack Squats: 6x20 (drop set last set)
leg extensions: 6x15 (drop through entire stack last set)
Romanian BB deads: 4x12
leg curls: 6x15 (drop through whole stack last set)
seated calf raises: 5x15 (kept getting cramps and to rest and pause some)
Front Squats: 4x8

I'm getting trained in for a new job, my diet suffered some today and I didnt have alot of energy had 3 meals spread far apart before workout. Gonna make it up tonight tho. Should have it worked out next week where I can get my meals scheduled back on time.

[guns01]

Re: Rebuilding the beast

our training principles are pretty similar. i love that style of leg destruction. that's what makes them grow nasty and get those nice freaky deep lines

[animal87]

Re: Rebuilding the beast

Friday: arms

Rotator warmup with cables
Warmup

Close grip bench: did 2 sets but I've got so much stronger I need a spotter bc I don't trust my left hand with its injuries so made due with smith machine
Close grip smith machine: 6x12 (drop set last set)
Tricep machine?? looks like a backwards preacher curl: 6x12
machine dips: 5x12 (drop through entire stack last set)
Vbar tricep pushdowns: 5x15
concentration curls: 4x12 (very slow squeeze at the top)
pinwheel curls: 4x20
preacher curls: 5x15

Super set single arm tricep pushdowns and cable curls: 6x20 (drop through entire stack last set)

[Trixie]

Re: Rebuilding the beast

Love this!! Don't know what Preacher Curls are but if they make you in need of salvation I'm all there!
~Trixie~

[animal87]

Re: Rebuilding the beast

Love this!! Don't know what Preacher Curls are but if they make you in need of salvation I'm all there!
~Trixie~

Its a isolation exercise. You put your arm on a bench so it cant move around just use your biceps. I probably use old names for exercises thats just what I always heard it called.

[animal87]

Re: Rebuilding the beast

Did cardio. Saturday about 30min, went over to a freinds house hit a heavy bag some but nothing serious.

Rest today.

[animal87]

Re: Rebuilding the beast

Monday: Chest

Warmup rotators with cables
Warmup

DB incline: 1 set x20 4 sets x10
flat hammer bench: 4x12
incline hammer bench: 4x12 (drop set last set)
machine flys: 5x12 (drop set last set)
ab work
single arm tri's pushdowns: 5x12( drop through whole stack last set)
decline hammer bench: 4x12(drop set last set)



Going to be impossible to get a good back qorkout in tom. due to working 12+ hours. Going to hit bi's and lat pulldowns on break and hit back friday I hope.

[Trixie]

Re: Rebuilding the beast

Monday: Chest

Warmup rotators with cables
Warmup

DB incline: 1 set x20 4 sets x10
flat hammer bench: 4x12
incline hammer bench: 4x12 (drop set last set)
machine flys: 5x12 (drop set last set)
ab work
single arm tri's pushdowns: 5x12( drop through whole stack last set)
decline hammer bench: 4x12(drop set last set)



Going to be impossible to get a good back qorkout in tom. due to working 12+ hours. Going to hit bi's and lat pulldowns on break and hit back friday I hope.

I miss seeing you here, but I know all too well how a busy schedule can get in the way sometimes. I'm sure you are still getting decent work outs in and probably a lot more activity with this new job. Just keep going can't wait to see an update.
~Trixie~

[animal87]

Re: Rebuilding the beast

I havent got to this week , getting used to this schedule got my diet off track but just a few days isnt so bad. I'm going to consider it a rest week. My hours will slow down and be more regular next week. I'm sick now too with some kinda sinus crap, but I'm not missing anymore I feel guilty just what I did miss.

[animal87]

Re: Rebuilding the beast

Well I did hit a heavy bag some yesterday, but thats therapy not for working out lol.

[guns01]

Re: Rebuilding the beast

I havent got to this week , getting used to this schedule got my diet off track but just a few days isnt so bad. I'm going to consider it a rest week. My hours will slow down and be more regular next week. I'm sick now too with some kinda sinus crap, but I'm not missing anymore I feel guilty just what I did miss.

the positive point of the week off is you will come back stronger and refreshed animal so dont sweat it

Well I did hit a heavy bag some yesterday, but thats therapy not for working out lol.

i call that one killing two birds with one stone and a good way to get cardio in when you hate doing it lol

[animal87]

Re: Rebuilding the beast

Hope fully I can kick this bug I got and get in there tom. or the next day. I lost my voice the other day from it but I'm getting better.

[animal87]

Re: Rebuilding the beast

Ole Guns is right of course. I came back and I'm as good as new.

Rotator warmup
Warmup

BB flat bench: 3x10
Incline hammer: 5x10 drop set last set
incline DB: 4x12
decline hammer: 5x12 drop set last set
machine flys: 5x15 (on last rep each set hold contraction til failure) (drop set last set)
tricep pressdowns: 4x12 drop through whole stack last set
seated calf raises: 3x20 kept getting cramps

[maxseg]

Re: Rebuilding the beast

Nice work Bud!

[animal87]

Re: Rebuilding the beast

Monday: Back/traps/bis

Warmup

Bent over BB rows: 4x12
Tbar rows: 5x12: drop through all plates last set
hammer reverse grip rows: 4x12
hammer wide grip high rows: 4x12 drop through all plates last set
hammer close grip high rows: 4x12 drop through all plates last set
BB shrugs: 5x15 drop set last set
Precher curls: 4x12
cable curls: 5x15 drop through whole stack last set... super set with lower back extensions


I surprised my partner with the drop sets. He wasnt happy haha.