ROAD to MASSIVE

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  • autumndylanautumndylan Posts: 148C-Class
    Day 1 : Phase 1 : Feb. 1, 2015

    Chest/Triceps

    Bench Press
    4x8
    95/100/105/110

    Inclined Dumbell Press
    3x10
    35/40/50 per arm

    Flat Dumbell Flyes
    3x10
    20/arm

    Dips
    3x10
    Body weight

    1-arm cable Pulldown
    3x10
    30

    Day 2: Phase 1 : Feb. 3, 2015

    Back/Biceps

    Deadlift
    4x8
    110/115/120/125

    Lat Pulldown
    3x10
    80/90/100

    Barbell Curls
    3x10
    40

    Inclined Dumbell Curls
    3x10 alternate
    20/arm

    Day 3 : Phase 1 : Feb. 5, 2015

    Shoulders/Abs

    Overhead Press
    4x8
    40/45/50/55

    Arnold Press
    3x10
    25/30/35 / arm

    Upright Row
    3x10
    40/45/50

    Front Raise (alternate)
    3x10
    20

    Hanging Knee Raise
    4x10

    Cable Crunch
    4x15
    100
  • Emman1986Emman1986 Posts: 1,819B-Class
    good luck brad
  • autumndylanautumndylan Posts: 148C-Class
    thank you bro @Emman1986!
  • autumndylanautumndylan Posts: 148C-Class
    Day 4 : Phase 1 : Feb. 7, 2015

    Leg Day

    Squats
    4x8
    110/115/120/125

    Leg Press
    3x10
    180/190/200

    Single Leg Calf Raise
    3x15
    35/leg

    Chin Ups
    3x8

    Russian Twist
    3x15
    20
  • autumndylanautumndylan Posts: 148C-Class
    Day 5 : Phase 1 : Feb. 9, 2015

    Chest/Triceps

    Bench Press
    8/10/10/8
    100/110/120/130

    Inclined Dumbell Press
    3x10
    40/50/50 /arm

    Inclined Flyes
    3x10
    25

    Dips
    3x10
    Body weight

    Tricep Pushdown
    3x10
    70/80/90

    Tricep Pulldown (rope)
    3x10
    50/60/70


    * did a heavy bench press because i had a spotter today.
    * loaded each set with 10lbs instead of my usual 5lbs. i will try to practice the 10lbs increase on my next workouts.
  • autumndylanautumndylan Posts: 148C-Class
    Day 6 : Phase 1 : Feb. 10, 2015

    Back/Biceps

    Barbell Row (underhand grip)
    4x8
    80/90/100/110

    One Arm Dumbell Row
    3x10
    35/40/50 /arm

    Rear Delt Raise
    3x10
    20

    Shrugs (smith machine)
    3x10
    70/80/90

    Barbell Curls
    3x10
    50/55/60

    Inclined Dumbell Curls (alternate)
    3x10
    25/arm

    Hammer Curls (alternate)
    3x10
    15/20/25 /arm
  • autumndylanautumndylan Posts: 148C-Class
    Day 7 : Phase 1 : Feb. 12, 2015

    Shoulders

    Overhead Press
    4x8
    45/50/55/60

    Shoulder Press
    3x10
    30/35/40 /arm

    Upright Row
    3x10
    45/50/55

    Side Lateral Raise
    3x10
    25

    Front Raise (alternate)
    3x10
    20
  • autumndylanautumndylan Posts: 148C-Class
    Day 8 : Phase 1 : Feb. 15, 2015

    Legs / Abs

    Leg Press
    3x10
    200/220/250

    Front Squat
    4x8
    70/75/80/85

    Single Leg Calf Raise
    3x15
    35

    TRX Jack knife
    5x20

    Russian Twist
    3x15
    20
  • autumndylanautumndylan Posts: 148C-Class
    Day 9 : Phase 1 : Feb. 16, 2015

    Chest / Triceps

    Bench Press
    4x8
    100/110/120/130

    Inclined Dumbell Press
    3x10
    40/40/50 /arm (deload 2nd set)

    Dips
    3x10
    Body Weight

    1 arm Cable crossover
    3x10
    30/40/50

    1 arm tricep pulldown
    3x10
    30/30/40

    Tricep pulldown (bar)
    3x10
    70/80/90
  • autumndylanautumndylan Posts: 148C-Class
    Day 10 : Phase 1 : Feb. 17, 2015

    Shoulders / Biceps

    Overhead Press
    4x8
    45/50/55/60

    Shoulder Press
    3x10
    40

    Front Raise
    3x10 (alternate)
    25

    Barbell Curls
    4x8
    45/50/55/60

    1 arm Preacher Curls (standing)
    3x10
    25/25/30

    Inclined Bicep Curls
    3x7
    25 / arm


    *did shoulders & biceps in one workout day.
    *2 days rest (off to Puerto Galera cheers)
    *then will do heavy back day on Feb. 20. 2015
  • autumndylanautumndylan Posts: 148C-Class
    Day 10 : Phase 1 : Feb. 21, 2015

    Back

    Deadlift
    4x8
    100/110/120/130

    Lat Pulldown (wide)
    3x10
    80/90/100

    Lat Pulldown (close)
    3x10
    80/90/100

    Shrugs (barbell)
    3x10
    70/80/90

    1 arm Dumbell Row
    3x10
    40/40/50 / arm
  • autumndylanautumndylan Posts: 148C-Class
    Day 11 : Phase 1 : Feb. 23, 2015

    Chest / Triceps

    Bench Press
    4x8
    100/110/120/130

    Inclined Dumbell Press
    3x10
    40

    Dips
    10/8/9
    Body weight

    1 arm Cable crossover
    3x10
    50

    1 arm Tricep pulldown
    3x10
    30/40/30



    *working on my proper form on bench press. elbows out to hit chest more.
  • autumndylanautumndylan Posts: 148C-Class
    Day 12 : Phase 1 : Feb. 26, 2015

    Shoulders

    Seated Overhead Press (smith machine)
    4x8
    50

    Arnold's Press
    3x10
    30

    Seated Side Raise
    3x10
    15 / arm

    Pec Dec Flyes (stretch)
    3x20
    30

    Front Raise
    3x10
    15

    *light shoulder workout due to lower back pain
  • autumndylanautumndylan Posts: 148C-Class
    Day 13 : Phase 1 : Feb. 28, 2015

    Back / Biceps

    Lat pulldown (wide)
    4x8
    80/90/100/100

    T-bar row
    4x8
    70/75/80/85

    Deadlift
    3x10
    70

    Lat pulldown (close/underhand)
    4x8
    80/90/100/100

    Barbell curls
    4x10
    40
  • autumndylanautumndylan Posts: 148C-Class
    Day 14 : Phase 1 : March 2, 2015

    Legs / Shoulders

    Leg Press
    4x10
    200/220/240/250

    Calf Press
    4x10
    100

    Seated Overhead Press (smith machine)
    3x10
    40/50/60

    Shoulder Press
    3x10
    35/40/40

    Front Raise (alternate)
    3x10
    20/25/25 /arm

    Side Lateral raise
    3x10
    20
  • autumndylanautumndylan Posts: 148C-Class
    Day 15 : Phase 1 : March 4, 2015

    Chest / Triceps

    Bench Press
    4x8
    100/105/110/115

    Inclined Dumbell Press
    3x10
    40/50/50

    Bench Flyes
    3x10
    25

    Dips
    3x10
    Bodyweight

    Tricep Pushdown
    3x10
    70/80/90


    *bench press strict form back to 5lbs load per set.
  • autumndylanautumndylan Posts: 148C-Class
    Day 16 : Phase 1 : March 7, 2015

    Back / Biceps

    Lat pulldown
    4x8
    70/80/90/100

    Trap bar Deadlift
    3x10
    100

    Hammer curls
    3x10
    35 / arm

    Preacher curls (EZ bar)
    3x10
    40


    *this is what i call a better than never workout. short workout is still a workout.so i woke up that morning and i was thinking about skipping the gym because i lack sleep and the energy to lift.
    *but i still decided to lift and made 2 back workouts and 2 bicep workouts.gave myself a good pump and as always, better have a workout than never. :) Day 17 : Phase 1 : March 9, 2015

    Legs / Shoulders

    Squats
    4x8
    100/110/120/130

    Leg press
    3x10
    225

    Calf raise
    3x15
    35 / leg

    Overhead press
    4x8
    45/50/55/60

    Shoulder press
    3x10
    40 / arm

    Side lateral raise (seated)
    3x10
    25 / arm

    Front raise
    3x10
    20 / arm
  • autumndylanautumndylan Posts: 148C-Class
    Day 18 : Phase 1 : March 10, 2015

    Chest / Triceps

    Bench Press
    8/8/8/6
    100/110/120/130

    Inclined Dumbell Press
    3x10
    50 / arm

    Dips
    3x9
    Bodyweight

    1 arm Tricep pulldown
    3x10
    30/40/40

    Tricep Kickback
    3x10
    20
  • autumndylanautumndylan Posts: 148C-Class
    Day 19 : Phase 1 : March 13, 2015

    Back / Biceps

    Deadlift
    4x8
    100/110/120/130

    Pullups
    3x8
    Bodyweight

    Lat pulldown (close reverse grip)
    3x10
    80/90/100

    Hammer curls
    3x10
    35 Day 20 : Phase 1 : March 15, 2015

    Shoulders / Abs

    Overhead press
    4x8
    50/55/60/65

    Arnold press
    3x10
    35

    Side lateral raise
    3x10
    25

    Front raise
    3x10
    25

    Declined crunches
    3x25
    20
  • autumndylanautumndylan Posts: 148C-Class
    Day 21: Phase 2 : March 25, 2015

    Chest / Triceps

    Bench Press
    4x10
    100/110/115/105

    Incline Dumbell Press / Incline DB Flyes
    3x10
    40
    25

    Dips
    3x8
    Bodyweight

    Tricep pulldown dropset
    2x8/10/12
    70/60/50

    Dumbell Press burnout
    50 reps
    35 lbs


    *got sick in Baguio.had to stop for 8 days. back to the grind. LET'S GO! Day 22 : Phase 2 : March 28, 2015

    Back / Biceps

    Deadlift
    4x10
    100/110/120/130

    Lat pulldown
    4x10
    70/80/90/100

    Chin ups
    3x8/8/4
    Bodyweight

    Hammer curls
    3x10
    30

    Barbell curls
    4x10
    40
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