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rdearmond573
04-12-2010, 10:07 PM
My name is Ryan and I'm a frequent visitor the this site. Mainly as a reader and not as a poster. I'm creating this journal to keep track of my workouts and stay focused. I'm a little over 6' and weigh about 165, which I'm hoping to increase. Today I started a new routine, http://www.muscleandstrength.com/workouts/daves-vif-mass-building-program.html, which I hope helps me gain mass and strength along the way. All my life I've mainly been an upper body, bench orientated guy. Now I'm working on my legs and trying to catch up with my upper body.

Monday, April 12
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Pull Ups - 2x12,10
BO Rows - 115x2x10
Seated Cable Rows - 110x2x20
Hyperextensions - BW+25x2x10
Deadlifts - 145x2x10
Upright Rows - 55x2x10
DB Shrugs - 50x2x10

Everything felt good, the uprights and the shrugs I'm not all familiar with, so the weight will probly go up quick. Hoping to get that deadlift back to where it is in my sig, this time last year.

rdearmond573
04-13-2010, 09:05 PM
Tuesday, April 13
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Bench - 175x2x10
Incline DB Press - 45x2x10 Supersetted with
Decline Puships 2xAMAP
DB Military - 35x2x10
Rear Deltoid Cable Reps - 30x2x10

My arms were completely dead today because the routine asks for 60 sec rests. Each superset drained everything I had, and the last bench set was hard to finish.

rdearmond573
04-18-2010, 09:11 PM
Been lazy and forgot to post last thursday and fridays workouts.

Thursday, April 15 2010
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Squat - 2x10x155
Leg Press - 2x10x2pps
DB Step Ups - 2x10x20lbs
Calf Raises - 2x10x2pps (leg press machine)

Friday, April 16 2010
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Barbell Curls - 2x10x65lbs
Close Grip Bench - 2x10x135
Tricep Extensions - 2x1-x160
Hammer Curls - 2x10x35lbs
Preacher Curls - 2x10x65lbs
Kickbacks - 2x10x Don't remember the weight, used a cable machine

rdearmond573
04-19-2010, 09:48 PM
Monday April 19, 2010
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Pull Ups - 3xAMAP
BB Rows - 3x8x125
Cable Rows - 3x8x120
Hyper Extensions - 3x8xBW+25lbs
Deadlifts - 3x8x155
Upright Rows - 3x8x65 (supersetted with)
DB Shrugs - 3x8x55

Another good workout. Just started using Scivation Quake 10.0 as a pre workout supplement and I really enjoyed it.

Liftersize
04-19-2010, 10:32 PM
good luck! Just keep plugging away!

rdearmond573
04-20-2010, 09:18 PM
Thanks liftersize, I'm putting the effort in.

Tuesday April 20, 2010
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Bench - 3x8x180lbs
Incline DB Bench - 3x8x50lbs
DB Military Press - 3x8x40lbs
Rear Delt Cable Extensions - 3x8x40
Decline Pushups - 3xAMAP

Bench felt good. The last rep of the final set was tough but I got it without help.

rdearmond573
04-23-2010, 12:41 PM
Once again I've been lazy posting my end of the week workouts. Wednesday I just did some ab workouts. I downloaded the P90X ab ripper video and it was pretty tough.

Thursday April 22, 2010
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Squat - 3x8x165lbs
Leg Press - 3x8x100lbs ps
DB Step ups - 3x8x25lbs
Calf Raises on Leg Press machine - 3x8x100lbs ps

Friday April 23, 2010
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BB Curls - 3x8x60lbs
Close Grip Bench - 3x8x145lbs
DB Skull Crushers - 3x8x20lbs
Hammer Curls - 3x8x40lbs
Preacher Curls - 3x8x75lbs
Tricep Cable Kickbacks - 3x8x40

I'm really pleased with how my squats are coming along. The last rep on each sets became increasingly hard but I fought each one out. I'm starting to give my body 100% in gym and not becoming discouraged if i feel like I can't finish a set. Hopefully in the next few weeks this progress will continue to grow.

rdearmond573
04-26-2010, 08:39 PM
Monday April 26, 2010
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Pull Ups - 4xAMAP
BB Rows - 4x6x135
Cable Rows - 4x6x130
Hyper Extensions - 3x8xBW+45lbs
Deadlifts - 4x6x185
Upright Rows - 4x6x75 (supersetted with)
DB Shrugs - 4x6x60

Really feel good about the deadlifts. I wasn't sure if I could go with 185 and complete my sets but ive been really pushing myself lately so I put it on and killed it. Hopefully soon ill be able to lift what I used to and get past that point.

rdearmond573
04-28-2010, 11:22 AM
Tuesday April 27, 2010
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Bench - 4x6x185
Incline DB Bench - 4x6x55
Seated DB Shoulder Press - 4x6x45
Rear Delt Cables Extensions - 4x6x50

Probly sleep for like 4 total hours tuesday morning because I woke up feeling nauseated. I got sick once and basically did not eat or do anything all day so i was skeptical whether or not to lift. I started feeling better and decided to get out and do something. All my lifts went well so i'm feeling pretty good about how yesterday went

rdearmond573
04-29-2010, 03:30 PM
Thursday April 29, 2010
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Box Squat - 4x6x175
Leg Press - 4x6x110lbs ps
Calf Raise - 4x6x110lbs ps
DB Step Ups - 4x6x30lbs

Another good workout =)

rdearmond573
04-30-2010, 05:17 PM
Friday April 30, 2010
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BB Curls - 4x6x75lbs
Close Grip Bench - 4x6x155lbs
DB Skull Crushers - 3x6x25lbs
Hammer Curls - 3x6x45lbs
Cable Tricep Extensions - 3x6x50
Preacher Curls - 3x6x80lbs

Everything felt good, except on the skull crushers I get a tight feeling in my tricep right above my elbow that can feel uncomfortable. Besides that, everything keeps movin' on up.

rdearmond573
05-04-2010, 01:07 PM
Pull Ups - 5xAMAP
BB Rows - 5x6x140
Cable Rows - 5x6x140
Hyper Extensions - 4x6xBW+50lbs
Deadlifts - 5x4x195
Upright Rows - 5x6x80 (supersetted with)
DB Shrugs - 5x6x65

rdearmond573
05-05-2010, 12:33 AM
Tuesday May 5, 2010
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Bench - 5x6x190
Incline DB Bench - 5x6x60
Seated DB Shoulder Press - 5x6x50
Rear Delt Cables Extensions - 5x6x60

The final reps on the bench became increasingly harder to finish but I got through it

rdearmond573
05-06-2010, 08:38 PM
Thursday May 6, 2010
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Box Squat - 5x185, 4x185, 4x185, 3x185
Leg Press - 4x6x115lbs ps
Calf Raise - 4x6x115lbs ps

Short workout today. I had my last final and had to get some more studying done. Used the deeper box squat and could immediately feel the difference.

rdearmond573
05-08-2010, 11:00 PM
Well looks like I'm taking a break for a couple of days. I played some basketball Friday night and as I went up for a layup a kid cut in front of me to steal the ball resulting in me landing on his back and falling on my left wrist. Pretty sure I have a sprain because it's pretty stiff and it's quite painful to move, but there was no swelling at all so I'm sure that's all the problem is. Hopeful to be back Monday in time for the new training program.