BeastMode's Workout Journal

[Beast23Mode]

Tues Nite got my workout planned out for the morning.
GOAL is no missed days and the rest will come

[Beast23Mode]

Weighed 170 this morning slowly going up!
Got to the gym around 1.. Did Chest and Back

A.ME 5rep max
Bench Press 165x5 (Disappointed Got2 bring this back up to atleast over 200)

B.SE 2 sets MR 15-20reps
Incline DB Bench Press Inward Palms 35x20 , 40x15 (next time i'm going to start with 40s)

C.Back Superset 3 ss 8-12reps
A.Barbell Rows 135x12,10,8
B.Rear Delt Flys 40x12, 10 paused at 4, 8 paused at 4

D.Traps 4 sets 8-15 reps
BB Shrugs 135x10, 185x10, 205x10, 225x8

E.EF 4 sets 8-15 reps
Barbell Curls 70x15,75x15,80x10 (starting with 80 next week)

Need to condition my body better.. those supersets had me worked but my knee does feel way better than last week.
Tomorrow gonna put in work at the field some agility and sprinting.
Does Any1 ever do double days? lift than do a complete speed workout sometime after? Just wondering how to set it up and any tips on speed training? thanks

[Beast23Mode]

aight havent updated in awhile here we go.

Sprints and Plyo workout

Dynamic Warmup
x 20 yards down and back
High knees
Butt Kicks
Skips
Strides
Deep twisting lunge
Pull back butt kicks
Straight leg kicks
Side Lunges
Groin up and overs
Calves stretch x 20 secs each 2 sets

40 yard sprints with 4 minutes rest between
stop when decrease in speed

Plyo
x10yards down and back
Single leg forward hops
Double leg hops
Knee to chest tuck jumps
Alt depth jump

Static Stretch cool down x20secs each

Doin a ME Lower body 2nite legs feeling fresh

[Beast23Mode]

ME Lower Body

A.ME Lift Work up 2 max set 3reps
Deadlifts 235x3

B.Uni Move 3 sets 6-12 reps
DB Split Squat 40x10,12,12

C.3 Sets 8-12reps
Prone leg curls 65x12 80x10,8

D.Ab circuit x 20 each 2 sets
Med ball to touches
in and outs
wide leg sit ups
Med ball mason twist
Obliques
Straight leg touch sit ups

cool down static stretch

[Beast23Mode]

Last Night's Rep Upper Body

A.Rep excercise 3 sets max reps
1.BB Bench press fast movement
115 (60%1RM) x 19,12,10

B.Vert Pull/Rear Delt SS 3 ss 8-12reps
2a.Lat Pulldwns
80x12,12,8
2b.Rear delt flys
35x12,10,8

C.medial delts 3-4 sets
3.DB lateral raise
25x12,12,12

D.Traps/arms ss 3sets
4a.BB Shrugs
165(60%1RM) x 15,15,15
4b.Barbell curls
65(60%1RM) x 15,10,10

Woke up this morning and my hamstrings are sore a other day later then my leg workout. Gonna take today off 2 recover.

[Beast23Mode]

Max Effort Lower Body

A.Max Effort Lift. work up max set
1.Deadlifts 285x1

B.Unilateral Movement 3 sets 6-12reps
2.Squat lunge 135 x 8,8,8each

C.3 sets 8-12reps
3.Seated leg curl 100x12 115x10,5

I was short on time last night so couldn't perform my ab circuit. Legs were dead after tho so overall good workout

[Beast23Mode]

Workout#6


Max Effort Upper Body

A.BB Bench Press
Max set
185x3

B.Incline Bench Press
Max reps
95x20 , 115x13

C.Superset
a.Barbell Rows
135x12/12/8 paused at6
b.Rear delt flys
40x12/12/8 paused6

D.BB Shrugs
205x11/8/9 225x8

E.BB Curl
80x15/8

Weds = Rest day

[Eaglepride03]

Good work in here bruh. stay hungry enough, and you'll eat eventually.

[Beast23Mode]

Good work in here bruh. stay hungry enough, and you'll eat eventually.

yup always hungry bruh, barely culd sleep last nite too ready for mondays workout aha rite on

[Beast23Mode]

Arrite so my laptop charger broke so havent been updating but still all good gonna use ma fams laptop
here we go


Workout#7


Max Effort Lower Body

A.Max Effort Lift work up max set
1.Squats
365x3

B.Unilateral Movement
2.DB Split Squats
45x12/12/12

C.
3.Seated Leg Curl
115x12/6

D.Ab Circuit x2
toe touches x 10
Obliques situps 10-15 each side
Wide leg sit ups x15-20 each side
Mason Twist 15-30

[Beast23Mode]

Workout #8

Dynamic Warmup

Agility Ladder x 2 each

Cones - N drill.. Box drill.. etc x 2each

Overspeed 2 man x 10

Accelerations
10-30 yards progress by 5 yards every rep

Dont have time 2 go into full detail on everdrill but the important thing is got work done today! keep on the grind

[Beast23Mode]

Workout 9

Feild Work

Dynamic Warmup- high knees , butt kicks, hip flexor stretch, side lunges etc

Speed Ladder - 2 feet, out and in, 2 feet shuffle, etc

Cones

Sprint Work - Resistance running for 5 yards then release continue sprint for 10 yards

I felt it was a good workout and it also feels like my conditioning is goin up even to i had 2 throw up at one point aha its all good just gotta keep working hard