Lean and Mean Mister Dean

24567

Comments

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @DeanofMean said:
    Yes sir, nag tratrack ako ng macros.

    IF(weekdays) and iifym kapag sunday yung sinusunod ko.
    2000-2300 calories per day po tinatarget ko.

    2 months na ako nag IF at maganda po yung resulta, popost ako ng photos hehe.
    This July to December binabalak ko po umakyat slowly ng timbang maybe 150-155lbs. Yun muna yung goal ko this year :)

    What is your height and waistline?

  • DeanofMeanDeanofMean Posts: 160C-Class

    5'4" po yung height ko, waistline ko from 32 noong January, ngayon 29 na ehehehe..
    now nasa 137-140lbs po naglalaro timbang ko ngayon.

  • DeanofMeanDeanofMean Posts: 160C-Class

    May 27, 2016
    BAACKKK!

    WU:
    10 minutes AB circuit
    5 minutes stretching
    Pull Ups BW 1x15

    WO:

    50 Pull Ups BW
    50 Chin Ups BW
    50 Dips BW
    50 BB Rows 70lbs ( Oly bar )
    50 DB Rows 45lbs
    50 Wide Grip LAT Pull Down 80lbs
    50 Close Grip LAT Pull Down 80lbs
    50 Cable Rows 100lbs
    50 Leg Raise +15lbs

    15 15 10 10 counting, rest 1 minute per set.

  • DeanofMeanDeanofMean Posts: 160C-Class

    May 28, 2016
    BICEPS and TRICEPS

    WU:
    10 minutes AB circuit
    Oly Bar Bicep Curl 1x15
    Dips BW 1x15

    WO:

    Superset 1:
    Standing BB Bicep Curl 10lbs( Oly Bar ) 3x15
    Standing 2H DB Tricep Extension 50lbs 3x15

    Superset 2:
    Standing DB Bicep Curl 20lbs 3x12
    Standing 1H DB Tricep Extension 20lbs 3x15

    Superset 3:
    Standing DB Hammer Curl 20lbs 3x12
    DB Tricep Kickback 10lbs 3x20

    DB Preacher Curl 20lbs 3x15 per arm

    Preacher Curl Machine 40lbs 3x20

    Close Grip BB Press 60lbs+Olybar 3x10

    Cable Tricep Extension 30lbs 3x15

    Leg Raise +15lbs 3x10

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @DeanofMean said:
    5'4" po yung height ko, waistline ko from 32 noong January, ngayon 29 na ehehehe..
    now nasa 137-140lbs po naglalaro timbang ko ngayon.

    If its 29in right now, ill skip doing I.F. for awhile and concentrate doing a clean bulk, at your height 32in is recommended , 29in is very good, if you notice that narrow waist is getting bigger, you can cut back a little on the carbs and increase your protein or go back to I.F. ...trial and error..again...listen to your body.

  • DeanofMeanDeanofMean Posts: 160C-Class

    @TRoll_W_a_Heart said:
    If its 29in right now, ill skip doing I.F. for awhile and concentrate doing a clean bulk, at your height 32in is recommended , 29in is very good, if you notice that narrow waist is getting bigger, you can cut back a little on the carbs and increase your protein or go back to I.F. ...trial and error..again...listen to your body.

    Yes sir hininto ko muna yung I.F, il do clean bulk, cutting shitty foods out of my diet. 1 week narin ako nahinto sa I.F, at sa monitoring ko 2500-2700 yung na coconsume kong calories.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    edited May 2016

    what are you using to monitor your calories? Purchase a digital food scale and download myfitnesspal...

    Post edited by TRoll_W_a_Heart on
  • DeanofMeanDeanofMean Posts: 160C-Class

    June 2, 2016
    CHEST DAY

    WU
    Oly Bar Bench Press 1x15
    50 lbs OlyBar Bench Press 1x10
    Stretching

    WO:
    BBBench Press Oly Bar
    70lbs 1x10
    90lbs 3x5
    100lbs 1x5

    Superset 1
    DB Flat Bench Press
    40lbs 3x10
    DB Fly's
    15lbs 3x15

    Superset 1
    DB Incline Bench Press
    40lbs 3x10
    DB Fly's
    15lbs 3x15

    Superset 3
    DB BP Close Pronation Grip
    40lbs 3x10
    DB Flys
    15lbs 3x15

    High Cables
    10lbs 3x15

    Machine Flys
    100lbs 3x10

    Leg Raise
    15lbs 3x10

    10 minute AB exercise

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 3, 2016
    Legs and Biceps

    WU:
    BW Squats 1x30
    Stretching

    WO:

    DEADLIFT
    100lbs 1x10
    120lbs 1x9
    140lbs 1x8
    160lbs 1x6
    180lbs 1x5
    190lbs 2x2 ( Sa wakas )

    SQUATS ( Smith )
    90lbs 1x10
    110lbs 1x9
    130lbs 1x8
    140lbs 1x6
    150lbs 1x5

    LEG PRESS ( 2 legs )
    120lbs 3x10

    LEG PRESS ( PER LEG )
    60lbs 3x10

    PREACHER CURL ( machine )
    40lbs 3x20

    HAMMER CURL ( Machine )
    40lbs 3x15

    Standing DB Bicep Curl
    20lbs 2x12
    15lbs 2x15
    10lbs 2x25

    Standing DB Hammer Curl
    20lbs 2x10
    15lbs 2x15
    10lbs 2x25

    DB Preacher Curl
    15lbs 3x20

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 6, 2016
    CHEST

    WU:
    DIPS BW 2x15
    PUSH UP BW 2x15

    WO:

    BB FLAT BENCH PRESS - Oly bar
    50lbs 1x15
    70lbs 1x10
    90lbs 1x8
    110lbs 1x6

    Set1
    DB FLAT BENCH PRESS
    45lbs 4x8
    DB Fly
    15lbs 4x12

    SET 2
    INCLINED DB BENCH PRESS
    45lbs 4x8
    INCLINED DB FLY
    15lbs 4x12

    MACHINE FLYS
    100lbs 3x10

    LEG RAISE +15lbs 3x12

    IF ulet ako for 1 month.

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 8, 2016
    LEGS AND BICEPS

    Quickie workout, around 45 minutes

    WU:
    BW Squats 2x15

    WO:

    DEADLIFT - Oly Bar
    110lbs 1x10
    130lbs 1x8
    150lbs 1x7
    170lbs 1x5
    190lbs 1x3
    200lbs 2x1 ( Yehey new PR )

    SQUATS - Smith Machine
    110lbs 1x8
    130lbs 1x6
    140lbs 1x5
    150lbs 1x4

    LEG PRESS
    130lbs 3x10

    SEATED DB BICEP CURL
    20lbs 3x12

    SEATED HAMMER CURL
    20lbs 3x12

    MACHINE BICEP CURL
    40lbs 3x15

    Fasting from 4am to 6pm ( No water sad life ) kaya nag quickie workout lang.

  • DeanofMeanDeanofMean Posts: 160C-Class

    Mga master tanong lang, ano pong soft food ( semi liquid or liquid form ) na maganda i pre-workout?

    Buwan po kasi ng Ramadan ngayon, at around 4am to 6pm hindi pwede kumain at uminom ng tubig at ibang form ng liquid. Training time ko po is around 7pm-9pm so may 6pm-7pm feeding window ako, di ko pa rin na try mag train ng fasted.

    Kung mag tratrain ako ng fasted, ano po itatake kong supplement? Gusto ko po sana subukan.

    Thanks in advance mga masters.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    edited June 2016
    try BCAAs and black coffee(to supress hunger)
    Post edited by TRoll_W_a_Heart on
  • DeanofMeanDeanofMean Posts: 160C-Class

    ^Sir okay po ba yung amino 2222 tabs? mga ilang tablet kaya lalamunin ko hehe

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    edited June 2016

    I have an unopened sealed bottle here, the 320caps, thinking of disposing it, i have whey protein and wholefoods kaya no need sakin..i think you need 6-12 caps a day to reap the benefits.

    Post edited by TRoll_W_a_Heart on
  • DeanofMeanDeanofMean Posts: 160C-Class

    June 11, 2016
    Shoulder and Back

    50 Pull Ups

    BB OH Press - Oly bar
    20lbs 2x10
    40lbs 3x8

    DB Rows
    55lbs 4x8

    DB Seated Shoulder Press
    35lbs 3x8

    DB Rear Delt Raise
    10lbs 3x15

    Seated Cable Rows
    150lbs 1x10
    170lbs 1x10
    200lbs 1x8

    5 minutes AB exercise

    Duration: 45 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    Mga masters,

    Okay ba na carb source yung puto tak-tak? Kamote,niyog at may konting asukal ang ingredients niya?

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 14, 2016
    Chest and Triceps

    WU:
    Push Up BW 2x15
    Bench Press Oly bar 1x15
    Dips BW 1x15

    WO:

    BB Flat Bench Press
    50lbs 1x10
    90lbs 3x8

    SET 1
    DB Flat Bench Press 45lbs 3x10
    DB Flys 10kg 3x10

    SET 2
    DB Incline BP 45lbs 3x10
    DB Flys 10kg 3x10

    DB 2hand Tricep Extension
    50lbs 3x10

    DB 1hand Tricep Extension
    10kg 3x10

    Cable Tricep Extension
    50lbs 3x10

    Machine Fly
    110lbs 3x10

    Leg Raise +15lbs 1x10 between sets

    Duration: 45 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 16, 2016
    LEGS and BICEPS

    WU:
    BW Squats 1x50
    Dynamic Stretching

    WO:

    DEADLIFT ( Oly bar )
    110lbs 1x10
    130lbs 1x8
    150lbs 1x6
    170lbs 1x5
    190lbs 1x3
    200lbs 1x2

    LEG PRESS ( Akala ko 10lbs per plate, hindi pala )
    13 Plates 3x10

    STANDING DB BICEP CURL
    10KG 3x12

    DB HAMMER CURL
    10kg 3x12

    PREACHER MACHINE
    5 Plates 3x10

    CONC. BICEP CURL
    15lbs 3x12

    SQUATS
    110lbs 1x8
    130lbs 1x6
    150lbs 1x5
    160lbs 1x3
    160lbs 1x2

    Duration: 1 Hour

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @DeanofMean said:
    Mga masters,

    Okay ba na carb source yung puto tak-tak? Kamote,niyog at may konting asukal ang ingredients niya?

    Yup, give you a tip, youre 140lbs right? make sure you intake youre allotted 120-140g of protein first, then your free to eat whatever as long as you dont go over your calories for the day.

    Example

    Calories for the day-2300
    1 whole roasted chicken is 950 calories-160g protein
    The 1350calories left- its up to you if all of that is puto
    Do a little research on IIFYM(if it fits your macros)

    Btw, this doesnt apply to all, some people tend to bloat when eating too many carbs...others do not, go try it first, if it doesnt work for you, do what i do instead, i just allocate 200-300calories in the end of the day, 2 bars choco mucho dark choco is only 320cal.. Mura pa

Sign In or Register to comment.

Today's Bible Passage