The Beast Journey to Elite!

[Anthony21]

Good lifting Harry.

[HARRYBEAST]

BENCH SESSION
6:20-7:55am

Bike - 10 minutes
Side DB Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 55x15, 105x12, 145x8, 195x5, 235x3, 285x1, 330x2, 330x2, 330x2



Was just about to start DB presses when I was called in to help get the kids ready for school as Hank forgot to do his homework


LUNCH SESSION
11:05-11:55am
Sauna - 20 minutes
DB Bench Press - 50x8, 80x8, 80x8, 80x8
TG Wide Rows - 110x12 (3 sets)
Reverse Pec Deck - 100x12 (3 sets)
Hammer Curls - 40x12 (3 sets)
Hammer Shrugs - 180x12 (3 sets)
TG Abs - 50x50 (2 sets)


THE PAYOFF

[HARRYBEAST]

SQUAT SESSION
6:20-7:55am

Bike - 10 minutes
Squat Holds - 3 @ 30 seconds

COMP STANCE SQUATS - 55x5, 105x5, 145x3, 235x2, 325x1, 375x1, 415x1, 455x2, 455x2, 455x2

Not great but reps all went up. I need to get deeper and am too loose at the bottom



PAUSED SQUATS - 290x3, 290x3



RDL 235x6, 235x6, 235x6




Seated Leg Curl - 65x12 (3 sets)
Standing Calf Raise (DB) - 25x12 (3 sets)
Banded Tibia Raise - 3 sets of 12


THE PAYOFF

[HARRYBEAST]

CGDP SESSION
6:15-7:50am

Bike - 10 minutes
Lateral Raise- 5x20, 8x15
Hammer Curls - 15x20, 20x15

CGDP -55x12, 105x8, 145x5, 235x3, 285x1 330x6, 335x6, 315x8



Close Grip Seated Row - 100x12,12,12
Rear Delt DB Raise - 10x12,12,12
Hammer Curls - 35x12,12,12
DB Shrugs - 75x12,12,12


PAYOFF

[HARRYBEAST]

DEADLIFT SESSION
3:15-4:459m

Bike - 10 minutes
Low Squat Holds- 3 @ 30 seconds

FRONT SQUATS - 55x5, 105x5, 145x3, 235x1,290x3



Trap Bar Deadlift - 145, 235, 325, 415 425x3



SUMO DEADLIFT (1RM- 475) - 6 Singles @ 325




Leg Curls -50x12 (3 sets)
DB Calf Raise - 25x12 (3 sets)
Cable Tibia Raise - 10x12 (3 sets)
Floor Crunch - 100 total reps


PAYOFF

[HARRYBEAST]

BENCH SESSION
6:20-7:55am

Bike - 10 minutes
Side DB Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 55x15, 105x10, 145x8, 195x5, 235x3, 285x1, 325x1, 340x1, 340x1, 340x1



Out of Time
Had to cut it short because Eva decided she wasn't sick enough to stay home and wanted me to take her to school. She is such a good kid. I would have milked at least 2 more days out of it


LUNCH SESSION
11:05-11:55am

Sauna - 20 minutes
DB Bench - 50x12, 80x12, 80x12, 80x12

Wide Cable Row - 100x12 (3 sets)
Reverse Pec Deck - 105x12 (3 sets)
Hammer Curls - 45x12 (3 sets)
Hammer Shrugs - 180x12 (3 sets)
TG Abs - 50x50 (2 sets)


THE PAYOFF

[HARRYBEAST]

SQUAT SESSION
6:20-7:25am

Bike - 10 minutes
Squat Holds - 3 @ 30 seconds

COMP STANCE SQUATS - 55x5, 105x5, 145x3, 235x2, 325x1, 375x1, 415x1, 465x2, 465x2, 465x2

I see slight improvements on depth but I still need to get deeper



Out of time!
I know this sounds like a broken record but Eva had a bad headache we decided she should stay home and rest and she decided she was better so I had to end the workout and take her to school.

LUNCH SESSION
11:05-11:55am

Bike - 10 minutes

PAUSED SQUATS - 45x5, 135x3, 225x2 290x3, 290x3



RDL 235x6, 235x6, 235x6




Hoist Seated Leg Curl - 133x12 (3 sets)
Seated Calf Raise (DB) - 90x12 (3 sets)
Banded Tibia Raise - 3 sets of 12


THE PAYOFF

[HARRYBEAST]

CGDP SESSION
6:15-7:50am

Bike - 10 minutes
Lateral Raise- 5x20, 8x15
Hammer Curls - 15x20, 20x15

CGDP -55x12, 105x8, 145x5, 235x3, 285x1 335x6, 335x6, 315x8



Close Grip Seated Row - 100x12,12,12
Rear Delt DB Raise - 10x12,12,12
Hammer Curls - 35x12,12,12
DB Shrugs - 75x12,12,12


PAYOFF

[HARRYBEAST]

DEADLIFT SESSION
2:15-3:55pm

Bike - 10 minutes
Low Squat Holds- 3 @ 30 seconds

FRONT SQUATS - 55x5, 105x5, 145x3, 235x1, 285x1, 300x1

Trap Bar Deadlift - 145, 235, 325, 405, 425x1

SUMO DEADLIFT (1RM- 475) - 135, 225, 315, 405x1, 455x1, 465x0




Leg Curls -50x12 (3 sets)
DB Calf Raise - 25x12 (3 sets)
Cable Tibia Raise - 10x12 (3 sets)
Floor Crunch - 100 total reps


PAYOFF

[HARRYBEAST]

BENCH SESSION
6:20-7:55am

Bike - 10 minutes
Side DB Raise - 5x20, 8x15
Hammer Curls - 15x20, 20x15

BENCH - 55x15, 105x10, 145x8, 195x5, 235x3, 285x1, 325x1, 340x0,0




LUNCH SESSION
11:05-11:55am

Sauna - 20 minutes
DB Bench - 50x12, 80x12, 80x12, 80x12

Wide Cable Row - 100x12 (3 sets)
Reverse Pec Deck - 105x12 (3 sets)
Hammer Curls - 45x12 (3 sets)
Hammer Shrugs - 180x12 (3 sets)
TG Abs - 50x50 (2 sets)


THE PAYOFF

[HARRYBEAST]

SQUAT SESSION
6:20-7:25am

Bike - 10 minutes
Squat Holds - 3 @ 30 seconds

COMP STANCE SQUATS - 55x5, 105x5, 145x3, 235x2, 325x1, 375x1, 415x1, 475x2, 475x2, 475x2



PAUSED SQUATS - 45x5, 135x3, 225x2 315x3, 315x3



RDL 245x6, 245x6, 245x6




LUNCH SESSION
11:05-11:55am
Sauna - 20 minutes
Hoist Seated Leg Curl - 133x12 (3 sets)
Seated Calf Raise (DB) - 90x12 (3 sets)
Banded Tibia Raise - 3 sets of 12


THE PAYOFF

[Filmbuff81]

Beast still being a beast.

All is right in the world.