BeastModes training Journal.

[BeastMode]

Hey i thought i would put up my training journal as the days go by to see what you guys think and am asking for some feedback. I am open for all feedback good or bad. I am only 18 years of age and am 6ft weighing in at 98kgs currently.

Thursday:

Back/triceps.

usually i do back and biceps but had to leave gym early on my chest day and curls for girls is boring to be honest.

Lat pull down

(warm up my back) 75kg - 16 reps

80kg - 14 reps

90kg - 12 reps

Reverse close grip pull ups

3 sets of 16 going as slow as possible.

Under hand bent over rows

60kg x 16

70kg x 12

80kg x 10

90kg x 8+

T bar BABY!!

80kg x 16

100kg x 14

110kg x 12

120kg x 8+

Seated cable rows

There is no weight listed on the machine at my gym. i focus from 16 reps going down in 2's and will do it slow and focus on the squeeze.

One arm rows

35kg x 14

37.5kg x 12

40kg x 8+

SUPER SET! close grip bench with skull crushers.

Close grip bench

60kg x 16

70kg x 14

75kg x 14

Skull crushers

25kg x 16

30kg x 12

35kg x 8+

Tricep pull downs

75kg x 16

85kg x 14

92kg x 10 - 12

reverse handed pull downs

68kg x 16

75kg x 14

75kg x 10

Lastly i hit the dips and go for at least 10+ reps at the end and will do 3 sets.

That was today's work out. feel free to give me some advice

[Username]

Do you deadlift on other days?

If not consider adding deadlifts (somewhere near the start).

And if you find your workouts too long then you could potentially remove one arm rows since you should be hitting those muscles decently from bent over rows / t bar rows / cable rows.

[jimmybro1]

Way to much volume in my opinion mate!

As mentioned above add it deadlifts or rack pulls at the start of your workout.

For back I would focus on:

- Deadlift or Rack Pulls

- T bar rows

- Pull ups

- Bent Over Barbell rows

As for Triceps:

- Skullcrushers

- Close Grip Bench

- Rope Tricep Extensions

(You want to hit all the heads of the tricep)

[BeastMode]

Yeah i usually hit deadlifts on its own day.

Sweet as then. cheers

[BeastMode]

Friday

Shoulders

Shoulder press

(Dumbell)

30k x 16

35kg x 14

37.5kg x 12

40kg x 8+

Rear delt raises

(dumbell)

15kg x 16

20kg x 14

22.5kg x 10

Last set will drop set from 22.5kg, 20kg, 15kg, 10kg doing as many as i can for each.

Side laterals

Cables.

15kg x 16

20kg x 12

20kg x 10

Side laterals

Dumbells

12.5kgs x 12

dropset 15kg, 12.5kg, 10kg, 8kg

Front raises

dumbell

15kg x 16

20kg x 14

22.5kg x 14

Upright rows

40kg x 12

50kg x 10

55kg x 10

Shrugs

60kg x 16

100kg x 14

120kg x 10

140kg x 8

DROPSET

120kg x 8

DROPSET

100kg x 8

After the workout my shoulders were pumped and were feeling the pain. did the whole workout in high intensity with bugger all rest. was wrecked after shrugs.

weighed in this morning and am currently 100kgs.

Bulk is going great!

[Ninja]

Your a strong dude for only 18. Keep it up man

[soundsgood]

Nice lifts bro

Where do you train? Not physiques or TLC I hope lol

[BeastMode]

can always be stronger!

Yeah i train at the uni rec when i can with the older brother or trainstation fitness solutions in t.a but when i am not training there i have to train at TLC since it is just down the road and got a gym membership there when i was recently new to the area..

BIG mistake since the facility is pretty average but it will have to do for now until i can gather up some money for another gym membership somewhere else.

[jimmybro1]

Hit up Flex Fitness I'm sure soundsgood can show you around

[BeastMode]

Saturday :

Legs

Squats:100kg x 16

120kg x 12

140kg x 8

160kg x 4

Leg press:

(shit gym)

Shit magine at the gym and the max you can put on is 200kg :/

160kg x 20

180kg x 20

200kg x 18

200kg x 16

Hamstring curls:

Not sure what weights but was at the bottom and did

1 set x 20

2 set x 20

3 set x 20

Quads:bottom on stack

20 rep 3 sets

Hax squats:

Just started doing it

60kg x 16

80kg x 16

100kg x 12

Lunges:(dumbells)

30kg x 16 steps

35kg x 14 sets

40kg x 10 steps

Dont need to work out calves hahaha trust me..

[BeastMode]

Sunday

High intensity fitness based training

We did a circuit training that is 1 minute working and 20 seconds rest per station.

These stations were

- dumbell pushups

- medicine ball throw down

- medicine ball throws

- ladder sprints

- hurdle runs

- tire flips

- punching back sprints

- 30kg power cleans

- weighted abdominal twists

- up downs

we rotated through this three times

i then went for a 3km run home

[BeastMode]

Monday

Rest day!!

[BeastMode]

Tuesday

Chest

Benchpress

60kg x 16

80kg x 14

100kg x 8

100kg x 8

Incline

(Dumbell)

32.5kg x 16

35kg x 14

37.5kg x 12

Decline

(dumbell)

35kg x 14

37.5 kg x 12

40kg x 8

Flat flies

15kg x 16

17.5kg x 14

20kg x 12

cable flies

14kg x 16

20kg x 14

20kg x 14

Hammer press on machine

75kg x 16

85kg x 14

92kg x 10

Dumbell pushups

1 set of as many as i could

[soundsgood]

Some bloody impressive weights been thrown around in here mate. Good on you :nod:

[BeastMode]

have got to push myself to the extreme to go anywhere in rugby or trying to be a bodybuilder

cheers for the complement

[BeastMode]

12/12/12

Wednesday

Back/ Biceps

Pull ups

Body weight

3 set of 12

Under arm barbell rows

60kg x 16

80kg x 12

90kg x 10

60kg x 12

Deadlifts

100kg x 16

120kg x 12

140kg x 10

160kg x 8

T bars!!

3 plates x 16

4 plates x 14

5 plates x 12

Machine rows

85kg x 12

90kg x 12

96kg x 12

Bicep curls

(dumbell)

15kg x 16

20kg x 14

22.5kg x 10

Bicep curls

(easy bar)

30kg x 16

35kg x 12

40kg x 8

Hammer curls

15kg x 16

20kg x 14

25kg x 10

Concentration curls(dumbell free weight)

15kg x 16

17.5kg x 14

20kg x 12

[jimmybro1]

On behalf of BeastMode adding a photo of his new tattoo.

[BeastMode]

hahahahahaha yeah buddy

 

i guess im ANIMAL forever!