BeastOfBurden's Life

[BeastofBurden]

Well I thought I'd start out my log with a fresh week. I think I should start by letting everyone know I'm attempting my own 18 week journey, starting with the new year. Beginning week 3 today with another demented and sick LEG day! I'll be posting the excersizes and numbers when I return from the gym.

After 2 weeks of my journey I'm up a solid 5 lbs and no signs of slowin down..
Currently, I am 146 lbs at 5'6'' and about 9% bf. Recent big lifts:
Squat: 205 x 6
Bench: 185 x 2
Flat dumbell press: 70s for 5
DL: 185 x 4
Leg press: 380 x 5
Barbell Row: 160 x 6


List of my supps
Pak
pump
m-stak(starting tomorrow)
Nitro G
Fish oil
Himalaya liver care
Xyience Xgainer

[BeastofBurden]

Gonna run through real quick of my last sets on all the exercises i did:

Leg press: On 5th set, 410 x 6 reps
Leg Extensions: on 3rd set 240 x 8 reps
Squat: on 3rd set 215 x 6 reps
Laying leg curls: 4th set, 130 x 8 reps
SLDL: 4th set, 215 x 6 reps
Leg curls: 140 x 8 reps

[TheNaturalG]

Gonna run through real quick of my last sets on all the exercises i did:

Leg press: On 5th set, 410 x 6 reps
Leg Extensions: on 3rd set 240 x 8 reps
Squat: on 3rd set 215 x 6 reps
Laying leg curls: 4th set, 130 x 8 reps
SLDL: 4th set, 215 x 6 reps
Leg curls: 140 x 8 reps

If you are gonna do leg extensions, leg presses, and squats on the same day go with leg extensions first to get your legs and knees better warmed up. Also your hamstrings are getting hit on all those exercises except for leg extensions so I don't think you need that many hamstring exercises.

[BeastofBurden]

Actually the only reason why I switched up leg extensions and squats is becasue I always do them to warm up my quads so I was tryin to switch up my routine and started wit leg press this time. I always do extensions first usually.

Thanks for the tips man

[BeastofBurden]

DB pull overs:
set 1: 30 x 15
set 2: 55 x 10
set 3: 60 x 8

Flat Bench:
set 1: 135 x 15
set 2: 155 x 5
set 3: 185 x 2(warm-up for max)
set 4: 205 x 5(spotter and forced reps)
set 5: 165 x 8(spotter)
set 6: 135 till failure

incline DB press:
35 x 12
45 x 10
50 x 10
60 x 8

Flat DB flyes:
25 x 15
30 x 12
35 x 9

Dips- 3 sets of 12

Biceps:
straight bar curl
45 x 15
65 x 12
75 x 8
85 x 6
95 x 3 (forced reps)

Ez bar curl:
60 x 12
70 x 8
80 x 6

cable preachers
75 x 12
95 x 10
120 x 8

Calves: 4 sets of sitting calf raises over 150 lbs, 5-10 reps
4 sets of leg press calf raises for 315 lbs, 5-10 reps

concentration curls- 2 sets till failure wit 25 lb DB
2 sets till failure wit 35 lb DB

[jbear]

keep the info coming! it is nice to see.

[BeastofBurden]

Bout a week behind in my log, kinda pissed at myself. But its something I gotta get used to doing.

started out with leg extensions
last sets, 200 x 12
240, 8
240, 7

Squat:
115 x 15
135 x 12
175 x 8
205 x 7
225 x 6

leg press:
went light cause squats wiped me out and my Nitro G hadn't kicked in yet lol
135 x 15
225 x 12
315 x 10

hack squats:
115 x 12
135 x 8
140 x 6

DB lunges:
35 x 15
45 x 10
55 x 10

Laying leg curl: 80 x 18, 100 x12, 130 x 10, 150 x 6
donkey's : 20 x 10 each leg, 40 x 8, 60 x 7

[BeastofBurden]

Armory workout from the training section to switch stuff up

Cable Tricep Pushdowns superset w/ Standing Curls (EZ curl bar)
Set 1: 15 reps (warm up)
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps (by this set i was racking the pulley sytem and with a 10 lb plate on it, 160)
Set 5: 8 reps (drop weight and do another 8 reps)

Close Grip Bench Press superset w/Preacher Curl Machine
Close Grip Bench Press:
Set 1: 10 reps (115)
Set 2: 10 reps (135)
Set 3: 8 reps ( do a double drop set of 8 reps each)

Preacher Curl Machine
Set 1: 12 reps
Set 2: 12 reps
Set 3: 8 reps do a double drop set of 8 reps each)

Tricep Dip Machine: 12 reps x 3 sets (went from 25lb, 30, then 40 lb DBs)
Supersetted with Seated Dumbbell Curls: 10 reps x 3 sets(25lbs, 30s, 40s)

my own forearm workout I added:
hammer curls: 25s,30s, 35s, then back down x 12 reps each
wrist curls: 65 lb barbell, drop set down to 55, then 4 x 12 reps each
behind the back curls: 65 lb barbell for 3 sets x 10 reps
reverse curls: 45 lb bar till failuire

[BeastofBurden]

Damn its been a while since i visited this page.. never did like diaries. It took me a good 5 mins to find this ol' page.

Currently at 155 lbs, still 5'6''.. probably about 7-9% bf
only supps are Pak and Pump

Recent best lifts:

Bench: 265 x 2
flat dumbbell bench: 95s x 5
Incline dumbbell: 85s x 6
Squat: 315
Leg press: 450 x 8
Deadlift: 315 x 8 (haven't maxed out in a while)
Bent over barbell row: 245 x 6
Leg extensions: 280 x 5
Shrugs: 365 x 10

[hjayss]

Damn its been a while since i visited this page.. never did like diaries. It took me a good 5 mins to find this ol' page.

Currently at 155 lbs, still 5'6''.. probably about 7-9% bf
only supps are Pak and Pump

Recent best lifts:

Bench: 265 x 2
flat dumbbell bench: 95s x 5
Incline dumbbell: 85s x 6
Squat: 315
Leg press: 450 x 8
Deadlift: 315 x 8 (haven't maxed out in a while)
Bent over barbell row: 245 x 6
Leg extensions: 280 x 5
Shrugs: 365 x 10

Looks like you put on some solid weight and you kept the bodyfat almost the same mayby lower...and all yoour lifts have gone up as well. Great wok bro.

[BeastofBurden]

Thanks bro, appreciate it a lot