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beastmode09
05-21-09, 6:58 am
After reading many "Journeys" i have finally decided to start my own. So here we go, a little bit about myself. I'm in the Army currently on my second deployment to Iraq, with about 3 more months to go. Anxiously counting down for my return to the wonderful u.s. of a. As far as my training, i would say my diet is pretty clean, although my choices are pretty slim. I eat 4 good meals a day. I've been training on and off over the years but i got real serious this deployment.

My Stats: 6'1" 218lbs.

My stak: Pak in the morning with breakfast, M-Stak 1 hour before i lift and Pump 30 minutes before I lift.

My workout: I'm on a 4 day split.

Monday: Back
Deadlift: 4 sets
Bent Over Barbell Rows: 4 sets
Single Arm Dumbell Rows: 4 sets
Shrugs: 8 sets

Tuesday: Shoulders, Biceps
Military Press: 4 sets
Bent Over Dumbell Laterals: 4 sets
Side Cable Lateral Raise: 4 sets

Barbell Biceps Curl: 4 sets
Alernate Dumbell Curls: 4 sets
Preacher Curl: 4 sets
Wrist Curl: 4 sets

Wednesday: Cardio/Abs
30 Minutes of Cardio

Thursday: Chest, Triceps
Bench Press: 4 sets
Incline Dumbell Press:4 sets
Dumbell Flyes: 4 sets

Dips: 4 sets
Rope Pulldowns: 4 sets
SkullCrushers: 4 sets
Close Hand Bench Press: 4 sets

Friday: Cardio/ Abs
30 Minutes of Cardio

Saturday: Legs
Squats: 4 sets
Leg Extensions: 4 sets
Lying Leg Curls: 4 sets
Lunges: 4 sets
Calf Raises: 4 sets

Sunday: Cardio/Abs


This is my weekly routine, please feel free to critique and suggest adjustments. I'm glad to be including you all on my Journey to the top. Thanks Brothers!

NJC_Manhattan
05-21-09, 8:02 am
Welcome and looks like a good split to me

beastmode09
05-21-09, 8:08 am
thanks bro

beastmode09
05-22-09, 3:53 am
I did chest and triceps yesterday. i was pretty upset with my bench but my incline dumbell press' were pretty good. Here's the break down of what i did.

Bench press: 135x10(wu), 225x10, 245x6, 275x1, 225x6
Incline Dumbell Press: 65x10, 70x8, 75x5, 80x4
Flyes: 30x10, 40x10, 40x10, 40x10

Dips: 4 setsx10
Tricep Pushdown: 65x10, 72.5x10, 80x8, 87.5x8
Close Hand Bench Press: 3 sets: 105x5

Thats all i did yesterday. I felt like i lagged on my close hand bp's but i couldnt get them going. I will improve next week though. Glad to share the info fellas.

beastmode09
05-23-09, 3:04 am
Dreaded Cardio yesterday. i hit 30 minutes on the eliptical and i had a nice ab workout.

I used the hanging ab straps to knock out a few sets of different exercises. overall it was a good day. getting pumped up for leg day tomorrow.

E-Dubb
05-23-09, 4:01 am
I did chest and triceps yesterday. i was pretty upset with my bench but my incline dumbell press' were pretty good. Here's the break down of what i did.

Bench press: 135x10(wu), 225x10, 245x6, 275x1, 225x6
Incline Dumbell Press: 65x10, 70x8, 75x5, 80x4
Flyes: 30x10, 40x10, 40x10, 40x10

Dips: 4 setsx10
Tricep Pushdown: 65x10, 72.5x10, 80x8, 87.5x8
Close Hand Bench Press: 3 sets: 105x5

Thats all i did yesterday. I felt like i lagged on my close hand bp's but i couldnt get them going. I will improve next week though. Glad to share the info fellas.

Looks strong man. Good work.

beastmode09
05-25-09, 3:36 am
Legs day on Saturday, here's what i did. i figured that i'd try the 5x5 cause i've never done them before for my squats.

Squats: 135x10 (wu), 225x5, 245x5, 275x5, 275x5, 305x5
Leg Extension: 195x10, 205x10, 215x10, 215x10
Calf Raises: 4 sets, 205x10
Leg Curls: 50x10, 50x10, 70x10, 70x10

Short and sweet and to the point. Threw in a few sets of abs with the medicine ball, always good fun.

I took sunday off with the hopes of playing football for cardio but we couldnt get it started. But its ok, i got energy for the best day of the week today. Back day tonight, i cant wait

Shamus11B
05-25-09, 3:40 am
Nice workout Beast! Just started the 5x5 myself and I love it so far. Keep it up man.
-Shamus-

beastmode09
05-25-09, 3:49 am
thanks brother, i might incorporate it more into some other workouts to see how it works out.

beastmode09
05-26-09, 2:56 am
Great Back workout yesterday. let me tell you, i felt like i was hit by a truck when i was done. Great feeling if i may add. Here's what i did.

Deadlifts: 135x10 (wu), 225x10, 315x7, 365x1
Bent Over Barbell Rows: 135x10, 155x10, 165x8, 145x10
Cable Pulldown: 70x10, 80x10, 80x10, 70x10
Single Arm Dumbell Rows: 4 sets 90x10

I was seriously pumped and exhausted after it was all said and done.

weedlewott
05-27-09, 8:19 am
Good stuff man. Good stuff... Down. I expect to see some big numbers from you. You're gonna have a lot to live up to when you hit Ali and we hit the gym. Believe it. ha. PM me your e-mail if you got one brother.

beastmode09
05-27-09, 9:36 am
haha no doubt bro, i like a challenge

beastmode09
05-27-09, 9:54 am
This is my log from last nights workout. Nice workout, cardio and abs tonight.

Shoulder Press: 4 sets 135x10
Front Dumbell Raises: 4 sets 25x10
Bent Over Dumbell Laterals: 4 sets 25x10
DB Shrugs: 4 sets 90x10

Biceps
BB Curl: 65x10(wu), 75x10, 95x8, 105x8
Preacher Curl: 75x10, 95x10, 95x8, 105x6
Hammer Curls: 4 sets 45x10
Wrist Curls: 4 sets 45x10

beastmode09
05-29-09, 4:33 am
I had a great workout. I tried dumbells instead of bench and i feel like i did pretty good. Overall it felt alot better than last week.

Dumbell BP: 80x10, 90x10, 100x5, 100x4, 70x10
Incline BBP: 4 sets 135x10
Flyes: 4 sets 30x10

Dips: 4 sets x10
Tricep Pushdowns: 72.5x10, 80x10, 87.5x10, 95x8
Skullcrusher: 4 sets 60x10
Seated Triceps DB Extensions: 4 sets 50x10

I'm gonna try weighted dips next week. I think i'm ready for them.

Shamus11B
05-29-09, 4:45 am
Hit that chest really hard man, I like it. Keep up the good work, looks like that 5x5 is working wonders man. Keep pushing, keep growing.
-Shamus-

beastmode09
06-02-09, 6:19 am
Back Day yesterday, i still feel real sore, makes me feel like i actually did something. Here's how it went.

Deadlifts: 135x10, 225x10, 315x8, 335x5
BB Bent Over Rows: 135x10, 155x10, 165x8, 185x7
Cable Rows: 160x10, 180x10, 200x8, 220x6
Shrugs: 135x15, 225x10, 315x10, 365x8, 315x10, 225x10, 135x30 (burnout)

weedlewott
06-02-09, 6:27 am
Back Day yesterday, i still feel real sore, makes me feel like i actually did something. Here's how it went.

Deadlifts: 135x10, 225x10, 315x8, 335x5
BB Bent Over Rows: 135x10, 155x10, 165x8, 185x7
Cable Rows: 160x10, 180x10, 200x8, 220x6
Shrugs: 135x15, 225x10, 315x10, 365x8, 315x10, 225x10, 135x30 (burnout)

Hell yeah brother. Nice volume on Deads. I'm loving the shrug thing too. That's good stuff. Keep it up.

beastmode09
06-02-09, 7:45 am
thanks bro. its good to finish strong with the shrugs

NJC_Manhattan
06-02-09, 9:08 am
Looking good in here man. Keep it up

beastmode09
06-02-09, 9:34 am
^ thanks man, i go hard every time i'm in there. Shoulders and Bi's today.

ghost
06-02-09, 10:33 am
-subbed!

BEASTOFRAGE
06-02-09, 12:55 pm
good work!
TB

beastmode09
06-03-09, 4:24 am
-subbed!

Good to have you along for the journey.

beastmode09
06-03-09, 4:26 am
good work!
TB

thanks brother.

beastmode09
06-03-09, 4:33 am
I got in some shoulders and Bi's last night. I went light on the biceps to work on form and get that good pump. Nothing like that slow burn when your curling real slow and holding it at the top. Great feeling!

Shoulders
Military Press: 135x10, 155x10, 175x7, 185x5
Seated Bent Over Laterals: 4 sets 30x10
Front Cable Raises/Side Cable raises: I did 5 to the front then 5 to the side for 4 sets

Biceps
BB Curl: 65x10, 75x10, 75x9, 75x8
DB Curl: 4 sets 30x10
Concentration Curls: 4 sets 20x10
Forearm Curls: 4 sets 55x10

CuttDeez
06-03-09, 10:04 am
Keep it up dude. Let me know how the weighted Dips go

beastmode09
06-03-09, 10:09 am
Keep it up dude. Let me know how the weighted Dips go

most definately. I'm looking forward to them, cardio and abs today though.

beastmode09
06-05-09, 3:18 am
Killer workout yesterday. I decided to try the weighted dips yesterday. I started out with a 25lb plate and decided it was to easy so i moved up to 35. That wasnt really much either so i said fuck it lets get the 45. I knocked out 2 more sets w/ the 45lb plate. Felt pretty damn good. Here's the rest of the workout.

Chest
DB Bench press: 90x10, 100x8, 110x5, 110x3
BB Incline BP: 135x10, 155x8, 155x6
Incline DB Flyes: 4 sets 40x1o

Tri's
Weigthed Dips: 25x10, 35x10, 45x8, 45x8
Skullcrushers: 4 sets 80x10
Rope Pushdown: 4 sets 35x10
Straight Bar Cable Pushdown: 3 sets 75x10

I went light on the Rope so i can really go slow and concentrate on the burn. It feels good to outwork my last chest workout. Going for 115 next week.

weedlewott
06-05-09, 3:33 am
Killer workout yesterday. I decided to try the weighted dips yesterday. I started out with a 25lb plate and decided it was to easy so i moved up to 35. That wasnt really much either so i said fuck it lets get the 45. I knocked out 2 more sets w/ the 45lb plate. Felt pretty damn good. Here's the rest of the workout.

Chest
DB Bench press: 90x10, 100x8, 110x5, 110x3
BB Incline BP: 135x10, 155x8, 155x6
Incline DB Flyes: 4 sets 40x1o

Tri's
Weigthed Dips: 25x10, 35x10, 45x8, 45x8
Skullcrushers: 4 sets 80x10
Rope Pushdown: 4 sets 35x10
Straight Bar Cable Pushdown: 3 sets 75x10

I went light on the Rope so i can really go slow and concentrate on the burn. It feels good to outwork my last chest workout. Going for 115 next week.


Hell yeah man. Gotta love those weighted dips.

beastmode09
06-05-09, 3:45 am
Hell yeah man. Gotta love those weighted dips.

yeah definately a staple in my workout from now on.

beastmode09
06-08-09, 7:03 am
I had my Leg day on Saturday. I'm definately still feeling the effects today which is always a good sign.

Squats: 135x8, 225x5, 275x5, 295x5, 315x5
Leg Extensions: 190x10, 190x10, 210x10, 210x10
Calf Raises: 4 sets 220x30 (10 on each side)
Leg Curls: 50x10, 70x10, 70x10, 70x10

supersetted with Lunges
80lb for about 20 ft and back

After the Lunges i was through. I took that wobbly walk back to the CHU and got ready for dinner.

Gonna be ordering some more supps soon. I'm definately getting Torrent and i'm also thinking about getting 2 cycles of test. I'm still deciding on the test though. Any opinions would be good.

Back day tonight. I'm pumped as always.

weedlewott
06-08-09, 7:51 am
I had my Leg day on Saturday. I'm definately still feeling the effects today which is always a good sign.

Squats: 135x8, 225x5, 275x5, 295x5, 315x5
Leg Extensions: 190x10, 190x10, 210x10, 210x10
Calf Raises: 4 sets 220x30 (10 on each side)
Leg Curls: 50x10, 70x10, 70x10, 70x10

supersetted with Lunges
80lb for about 20 ft and back

After the Lunges i was through. I took that wobbly walk back to the CHU and got ready for dinner.

Gonna be ordering some more supps soon. I'm definately getting Torrent and i'm also thinking about getting 2 cycles of test. I'm still deciding on the test though. Any opinions would be good.

Back day tonight. I'm pumped as always.

Nice. we did legs on the same day. I expect to see you putting PRs all over the board tonight. Reps or weight. Preferably both. If not, I wanna see 75 Pull Ups outta your ass. At the end of your WO. After Deads. Before you leave.

beastmode09
06-09-09, 3:53 am
Back day. I put in work like weedlewott told me. Good shit bro, i made myself proud. Feeling sore all over today.

Back
Deadlift: 135x8, 225x5, 315x4, 365x2, 385x1
Power Cleans: 115x5, 135x5, 165x3, 185xfail (fell on my ass literally)
BB Bent Over Rows: 135x10, 185x8, 205x7, 225x6
Lat Pulldowns: 60x10, 70x10, 80x8, 90x7
Cable Rows: 160x10, 180x10, 200x8, 220x6

I set a new PR with my Deads and BB Bent Over Rows and it felt damn good. Shoulders and Bi's today.

weedlewott
06-09-09, 3:59 am
Back day. I put in work like weedlewott told me. Good shit bro, i made myself proud. Feeling sore all over today.

Back
Deadlift: 135x8, 225x5, 315x4, 365x2, 385x1
Power Cleans: 115x5, 135x5, 165x3, 185xfail (fell on my ass literally)
BB Bent Over Rows: 135x10, 185x8, 205x7, 225x6
Lat Pulldowns: 60x10, 70x10, 80x8, 90x7
Cable Rows: 160x10, 180x10, 200x8, 220x6

I set a new PR with my Deads and BB Bent Over Rows and it felt damn good. Shoulders and Bi's today.

Fuck yeah man. Told you that you could hit 385. Too easy. Glad you hit That PR. I still don't see any pull-ups. Ha. Good job man. You keep that up and I'll have to step my game up another notch or three. Nice BB Bent Over Rows. Doin work.

weedlewott
06-09-09, 4:00 am
And because you have put in such good work, You will be spared an insane smoking session when you hit Kuwait.

beastmode09
06-09-09, 4:10 am
ahahahaha you can't smoke a rock!

weedlewott
06-09-09, 4:14 am
ahahahaha you can't smoke a rock!

No. But I sure as hell can break one off.

beastmode09
06-09-09, 4:18 am
very true, very true

weedlewott
06-09-09, 4:26 pm
it's a great day for Animals around the world. One just set a new PR. This is his journey, watch it happen.

beastmode09
06-12-09, 3:41 am
Ok so here are my numbers for my chest and tri session last night. I've done DB Bench for the past 3 weeks to shake things up a bit. Next week i'm back under the BB. Gonna try my luck at 300+.

I ordered some test and torrent on wednesday and i'm anxiously awaiting to receive that in the mail. I'm gonna go with the 2 cans of test followed by some more mstak. 1 plus about this is by the time i'm done with this cycle, i'm gonna be about 2 weeks away from finally going home. It's been a long year but a productive one in terms of what i've accomplished in the gym.

I've adopted a lifestyle i love and will definately be taking it back to the US with me.

Enough with the talk here goes my numbers.

Chest
DB BP: 70x8(wu), 100x6, 110x5, 115x3, 120x2(pr)
Incline DBP: 4 sets 80x8
Incline Flyes: 4 sets 40x10

Tri's
Weighted Dips: 3 sets 45x10, Last set BWxtil failure
Skull Crushers: 75x10, 75x10, 95x8, 95x6
PushDowns: 87.5x10, 95x10, 95x8
Rope Pushdowns: 3 sets 30x10 (real slow for that real good burn to end things off right)

All in all, great workout. Cardio today, Legs tomorrow. Cant wait...

beastmode09
06-13-09, 6:08 am
Did cardio in the form of Football yesterday. Always better that way, get to play a sport i love, get some cardio, and talk shit while playing ball, gotta love it. Legs tonight

CuttDeez
06-13-09, 10:13 am
Did cardio in the form of Football yesterday. Always better that way, get to play a sport i love, get some cardio, and talk shit while playing ball, gotta love it. Legs tonight

I love it! definitely the best way to do it. Basketball and Football. Nothing makes you more fired up to burn calories than driving through the lane, or fryin someone on the field!

weedlewott
06-13-09, 11:08 am
nice. just nice. I love playing football. wish I could.

beastmode09
06-15-09, 7:46 am
I love it! definitely the best way to do it. Basketball and Football. Nothing makes you more fired up to burn calories than driving through the lane, or fryin someone on the field!


nice. just nice. I love playing football. wish I could.

Very true, we got the best squad in LA6 hands down, football and basketball. Did legs on Saturday. I enjoy doing legs more and more nowadays. Then for Sunday (cardio day) i played about an hour of basketball and ran for 20 minutes followed up by some abs. Here is my routine from Saturday.

Squats: 185x10, 225x8, 275x6, 295x6, 315x5
Leg Extensions: 4 setsx190
Calf Raises: 220x10 straight, 10 inward, 10 outward
Leg Curls: 4 sets 70x10

Took it a little to simple i think. Not too sore the next day which i usuall use to gauge how hard i went. Either that or i just gotta step my game up cause i'm getting used to it.

Back day today. My favorite

weedlewott
06-15-09, 9:23 am
ooh ooh ooh.. you gonna do some deads? better. or it doesn't count as a back night. ha. quick question though. What do you do for your lower back? Have you ever tried good mornings? I did them with 135 the other day and it was awesome.

CuttDeez
06-15-09, 9:30 am
ooh ooh ooh.. you gonna do some deads? better. or it doesn't count as a back night. ha. quick question though. What do you do for your lower back? Have you ever tried good mornings? I did them with 135 the other day and it was awesome.

Dude I love the goodmornings. I think they are a staple in the powerlifting routine. I cycle between some standing sets of about 8 on certain days as a secondary lift, and Max effort days where I do seated good mornings from pins to a 3 rep max. Great for the lower back, glutes, and hams!!

beastmode09
06-17-09, 3:20 am
ooh ooh ooh.. you gonna do some deads? better. or it doesn't count as a back night. ha. quick question though. What do you do for your lower back? Have you ever tried good mornings? I did them with 135 the other day and it was awesome.

Of course i did some deads! those are a staple in my workout. its how i start my "workout week" haha. Never tried the good mornings, but if you recommend them i will throw them in lightly next week. Here goes what i can remember from my monday back session.

Deadlifts: 135x8, 225x8, 315x7, 365x5
BB Bent Over Rows: 135x10, 185x8, 185x8, 185x8
Lat Pulldowns: 80x10, 90x8, 100x6, 110x5
Cable rows: 180x10, 200x8, 220x6, 220x5
Shrugs: 225x15, 315x10, 385x8, 385x8, 315x10, 225x15

beastmode09
06-17-09, 3:27 am
Forgot to mention i did some pullups to warm up before my deads.

2x10

whosnexttt
06-17-09, 3:34 am
Of course i did some deads! those are a staple in my workout. its how i start my "workout week" haha. Never tried the good mornings, but if you recommend them i will throw them in lightly next week. Here goes what i can remember from my monday back session.

Deadlifts: 135x8, 225x8, 315x7, 365x5
BB Bent Over Rows: 135x10, 185x8, 185x8, 185x8
Lat Pulldowns: 80x10, 90x8, 100x6, 110x5
Cable rows: 180x10, 200x8, 220x6, 220x5
Shrugs: 225x15, 315x10, 385x8, 385x8, 315x10, 225x15

BIG BACK!!!!!!!!!!! BIG BACK!!!!!!!!!!!!!!! good shit bro

beastmode09
06-17-09, 3:37 am
BIG BACK!!!!!!!!!!! BIG BACK!!!!!!!!!!!!!!! good shit bro

Thanks bro, just paying my dues

whosnexttt
06-17-09, 3:37 am
Ok so here are my numbers for my chest and tri session last night. I've done DB Bench for the past 3 weeks to shake things up a bit. Next week i'm back under the BB. Gonna try my luck at 300+.

I ordered some test and torrent on wednesday and i'm anxiously awaiting to receive that in the mail. I'm gonna go with the 2 cans of test followed by some more mstak. 1 plus about this is by the time i'm done with this cycle, i'm gonna be about 2 weeks away from finally going home. It's been a long year but a productive one in terms of what i've accomplished in the gym.

I've adopted a lifestyle i love and will definately be taking it back to the US with me.

Enough with the talk here goes my numbers.

Chest
DB BP: 70x8(wu), 100x6, 110x5, 115x3, 120x2(pr)
Incline DBP: 4 sets 80x8
Incline Flyes: 4 sets 40x10

Tri's
Weighted Dips: 3 sets 45x10, Last set BWxtil failure
Skull Crushers: 75x10, 75x10, 95x8, 95x6
PushDowns: 87.5x10, 95x10, 95x8
Rope Pushdowns: 3 sets 30x10 (real slow for that real good burn to end things off right)

All in all, great workout. Cardio today, Legs tomorrow. Cant wait...

good shit bro!! hey why dont you start out with incline presses?

beastmode09
06-17-09, 3:48 am
good shit bro!! hey why dont you start out with incline presses?

I've been trying to get 315 on the Flat bench for reps. Once i get that then i will focus on incline more, trying to build that up.

weedlewott
06-17-09, 4:48 am
hell yeah man. Good stuff in here. Especially on the DL

beastmode09
06-17-09, 8:21 am
hell yeah man. Good stuff in here. Especially on the DL

thanks man, trying 4 plates on each side next week.

weedlewott
06-17-09, 10:50 am
thanks man, trying 4 plates on each side next week.

Trying is for people who doubt themselves bro. You aren't going to try. Next time you decide to max out, i wanna see I'm gonna do 4 plates on each side next week. I'mgonna push up 345 tomorrow. I'm gonna squat 495 next week. You know what I'm saying? If all you're ever doing is trying, you'll never accomplish a goal. You've got the weight already bro. I don't doubt that. It's all mind over matter. If you don't mind, it don't fucking matter. Good luck with the pull bro. I know you got it. Too easy, right?

beastmode09
06-18-09, 5:58 am
Trying is for people who doubt themselves bro. You aren't going to try. Next time you decide to max out, i wanna see I'm gonna do 4 plates on each side next week. I'mgonna push up 345 tomorrow. I'm gonna squat 495 next week. You know what I'm saying? If all you're ever doing is trying, you'll never accomplish a goal. You've got the weight already bro. I don't doubt that. It's all mind over matter. If you don't mind, it don't fucking matter. Good luck with the pull bro. I know you got it. Too easy, right?

Motivation at its best! bro you got me pumped to go lift right now.

weedlewott
06-18-09, 6:01 am
Ha. Good shit. Glad I could do something helpful for once. Read that right before you hit the gym. Do it up, do it big, do it right.