From Feast to Beast

Monday Workout:

BP:
Warm-up Sets:
Bar (20kg) - 10 reps; 50kg - 10 reps; 80kg - 6 reps

Set 1: 90kg - 5 reps
Set 2: 95 kg - 5 reps
Set 3: 100 kg - 4 reps
Set 4/5 (Backdown Sets): 90kg - 5 reps

Incline DB Press:

Set 1: 45lbs - 10 reps
Set 2/3: 60lbs - 10 reps
Set 4/5: 70lbs - 8 reps

Row Machine (Sub: For Bent-Over Row due to back issues)

Set 1: 120lbs - 10 reps
Set 2: 135lbs - 10 reps
Set 3: 160lbs - 8 reps
Set 4/5: 160lbs - 6 reps

Assisted Pull-ups:

Set 1: 120lbs - 6 reps
Set 2: 130lbs - 8 reps
Set 3/4: 140lbs - 10 reps

Assisted Dips:

Set 1: 100lbs - 10 reps
Set 2: 90lbs - 10 reps
Set 3/4: 80lbs - 10reps

DB Shoulder Press:
Set1-4: 45lbs/ea - 8reps

Tricep Cable Pushdowns:
Set1-4: 100lbs - 10reps

Bicep (Cable) Curls:
Set1-4: 100lbs - 10reps

Lat Pulldown (Underhand - Close Grip):
Set1-4: 120lbs - 8reps

Comments

  • SmallWIJISmallWIJI Posts: 742B-Class
    Welcome sir sa PBB! another mamaw at matangkad hehe!
  • bigbulas05bigbulas05 Posts: 23E-Class
    SmallWIJI wrote:
    Welcome sir sa PBB! another mamaw at matangkad hehe!
    Nako boss, mamaw sa kainan po hnd sa pagbuhat haha
  • emongemong Posts: 254
    welcome here bro.. imba haha
  • bigbulas05bigbulas05 Posts: 23E-Class
    Tuesday Workout:

    Warm-up:

    Leg Extensions:
    Sets1-3: 85lbs - 10 reps
    Sets4-6: 100lbs - 10 reps
    Sets7-8: 115 - 10 reps
    Sets9-10: 130 - 8 reps

    Leg Curls:
    Sets1-4: 90lbs - 10 reps

    Main Lifts:

    Squats:
    Set1: 80kg - 5 reps
    Set2: 90kg - 5 reps
    Set3: 100kg - 5 reps
    Set4: 110kg - 4 reps

    Deadlift:
    Set1: 80kg - 5 reps
    Set2: 100kg - 5 reps
    Set3: 120kg - 5 reps
    Set4: 80kg - 5 reps

    Leg Press:
    Set1-4: 190kg - 12reps

    Calf Raise (Seated):
    Set1-4: 40kg - 12reps

    Assisted Dips:
    Sets1-4: 100lbs - 10reps

    Assisted Pull-ups (wide grip):
    Sets1-2: 120lbs - 10reps
    Set3: 120lbs - 8 reps
    Set 4: 140lbs - 10reps

    (Machine) Cable Chest Press:
    Sets1-4: 200lbs - 10 reps

    Underhand (Close) Grip Lat Pulldown:
    Sets1-4: 140 - 10reps
  • bigbulas05bigbulas05 Posts: 23E-Class
    Wednesday: Rest Day

    Thursday Workout:

    Flat DB Chest Press:
    Set 1: 45lbs x 10
    Sets 2-4: 70lbs x 8-10

    Overhead Press:
    Set 1-3: 110lbs x 6-8 reps

    Incline Bench Press:
    Set1: 50kg x 10 reps
    Set2: 70kg x 10 reps
    Set3-4: 75kg x 8 reps
    Set 5: 80kg x 5 reps
    Set 6-7: 60kg x 8 reps

    DB Chest Flyes:
    Set1-4: 45lbs x 10 reps

    Underhand (close) Lat Pulldown:
    Set 1-2: 130lbs x 8 reps
    Set 3-4: 145lbs x 6-8 reps
    Set 5: 110lbs x 10 reps

    Assisted Pull-ups:
    Set 1-4: 140lbs x 8 reps

    Assisted Dips:
    Set 1-5: 100lbs x 10 reps

    Row Machine (Wide):
    Set 1-4: 145lbs x 8-10reps

    Hammer Curls / Seated Bicep Curl:
    3 sets x 8-10 reps (30 lbs)

    Side Raises:
    3sets x 8-10 reps (15lbs)

    Tricep Pushdowns:
    4sets x 8-10 reps (varying weight; burnout exercise)
  • bigbulas05bigbulas05 Posts: 23E-Class
    Friday Training:

    Sumo Squats:
    Warm-up: 45lbs x 10 reps x 2 sets

    Set1: 60 lbs x 10 reps
    Set2-3: 70lbs x 8 reps
    Set 4: 80lbs x 8 reps

    Leg Extensions (10x10):
    10 sets of 10 reps; Weight varies (hitting number of reps req'd)

    Leg Curls (10x10):
    10 sets of 10 reps; Weight varies (hitting number of reps req'd)

    Leg Press: 10x10 @ 80kg

    Calf Raises (Seated):
    45kg: 4 sets of 8-12 reps

    Misc. Exercises:


    Overhead Press: 3 sets of 6-10 reps (Set1: 40kg, Set 2: 45kg, Set3: 50kg)
                              Drop down set: 40kg x 8 reps

    Closed Grip (T-Bar Row): 3 sets of 6-10 reps (Set 1: 135lbs, Set 2: 145, Set 3: 160)

    Wide Grip (T-Bar Row): 4 sets of 8-10 reps (Set1: 110 lbs, Set 2: 120, Set 3: 130, Set 4: 140)

    Assisted Dips: 100 lbs (assist) 4 sets of 10 reps
  • bigbulas05bigbulas05 Posts: 23E-Class
    Monday Workout:

    Flat Bench Press:

    Warm-up: 2 x 10 reps (50kg)

    Set 1-4: 80 kg x 5 reps
    Set 5-6: 90 kg x 5 reps
    Set 7: 100 kg x 4 reps
    Drop Set: 80 kg x 6 reps

    Incline DB Press:
    Set 1-2: 60 lbs x 10 reps
    Set 3-4: 70 lbs x 6-8 reps

    Lat Pulldown (wide grip):
    Set 1: 100 lbs x 10
    Set 2: 120 lbs x 10
    Set 3: 140 lbs x 8
    Set 4: 160 lbs x 6

    Wide Grip Row (Cable):
    Set 1: 100 lbs x 8
    Set 2: 110 lbs x 8
    Set 3: 120 lbs x 8
    Set 4: 130 lbs x 7
    Set 5: 140 lbs x 6

    Overhead Press:
    Set 1: 45 kg x 8 reps
    Set 2: 50 kg x 8 reps
    Set 3: 55 kg x 5 reps
    Set 4: 55 kg x 5 reps

    Assisted Dips:
    Set 1-5: 90lbs x 10 reps

    Hammer Curls / Seated Alternating DB Curls: 20-30 lbs - 8-10 reps (3 sets ea)

    Tricep Pushdowns: 4 x 10 reps (110 lbs)

    Assisted Pull-ups:
    140 lbs x 8 reps x 4 sets
  • bigbulas05bigbulas05 Posts: 23E-Class
    Tuesday Workout:

    Squats:
    Warm-up: 40kg x 2 sets x 5 reps

    Set 1: 60kg x 5 reps
    Set 2: 90kg x 5 reps
    Set 3: 90kg x 5 reps
    Set 4: 110kg x 3 reps

    (Sumo) Deadlift:

    Set 1: 60kg x 8 reps
    Set 2: 80kg x 5 reps
    Set 3: 100kg x 5 reps
    Set 4: 110kg x 3 reps

    Leg Press:
    Set 1-3: 70kg x 15 reps
    Set 4-6: 120kg x 12 reps
    Set 7-8: 140kg x 12 reps

    Hamstring Curls:
    Set 1-3: 90lbs x 10 reps
    Set 4-7: 100lbs x 10 reps
    Set 8: 110lbs x 10 reps

    Seated Calf Raises:
    Set 1-4: 60kg x 12-15 reps

    Assisted Pull-ups:
    Set 1-5: 120lbs (assist) x 8 reps

    Assisted Dips:
    Set 1-5: 90lbs (assist) x 10 reps

    (Pause) Bench Press:
    Set 1-4: 132lbs x 8 reps
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