Lean and Mean Mister Dean

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  • DeanofMeanDeanofMean Posts: 160C-Class

    Yes sir, 130-150 grams of protein po yung target ko per day
    Ginagawa ko lang pong meryenda yung puto tak2

    Eto mostly kinakain ko araw2.
    -Half roasted chicken
    -3 to 5 pcs eggs
    -1 serving pro matrix 7 whey
    -chicken breast/fish ( adobo,paksiw, lutong bahay )
    -canned tuna ( once or twice a week lang )
    -beef ( sundays lang kasi mahal )
    -peeeeeeeaaanuuuuts

    Yan po mostly sources ng protein ko, baka may maidadagdag pa po kayo yung mura lang sana hehe

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    Pwede na po yan, as long as consistent...

  • DeanofMeanDeanofMean Posts: 160C-Class

    Hays tatlong araw nabakante, friday to sunday. Bawi mamaya

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 20, 2016
    CHEST and SHOULDER

    WU:
    5 minutes HIIT
    Push Up
    Oly Bar Bench Press 1x15
    20lbs Flat BP 1x15

    WO:
    BB FLAT BP (Oly bar)
    90lbs 3x8
    100lbs 1x5
    100lbs 2x3

    Set 1
    DB FLAT BP 50lbs 3x6
    DB Flys 10kg 3x10

    Set 2
    DB Incline BP 50lbs 3x6
    DB Flys 3x10

    Set 3
    Seated Rear Delt Raise 10lbs 3x15, 5lbs 3x15
    Seated DB Bicep Curl 10kg 3x10

    Set 4
    Face Pull 2 Plates 3x15
    Upright Row 45lbs Plate 3x10

    Set 5
    Pec Dec 11 Plates 3x10
    Rear Delts 5 Plates 3x10

    Leg Raise + 15lbs 3x12

    Duration: 1 hour and 30 minutes

  • t4g4yt4g4y Posts: 1,674S-Class

    @DeanofMean said:
    Hays tatlong araw nabakante, friday to sunday. Bawi mamaya

    same tayo sir, paraan na rin siguro yan nang rest? hehehehehe

  • DeanofMeanDeanofMean Posts: 160C-Class

    @t4g4y said:
    same tayo sir, paraan na rin siguro yan nang rest? hehehehehe

    oo siguro sinadya talaga ng panahon na makapag pahinga, pero okay na sa akin kasi ang 1 day to 2 days na pahinga hahaha. Bawi bawi na lang talaga hehe, beastmode!

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 21, 2016
    Rest Day

    Umattend ng kasal, ayon dami pagkain, tsalap tsalap napaaga cheat day

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 22, 2016
    Legs and Back

    WU:
    BW Squats 50

    WO:

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

    PULL UPS 50

    DB Lunges
    25lbs 3x10

    LAT PULL DOWN
    9 Plates 3x8

    LEG PRESS
    13 Plates 3x10

    CLOSE GRIP LAT PULL DOWN
    9 Plates 3x8

    LEG EXTENSIONS
    8 Plates 3x10

    LEG CURL
    8 Plates 3x10

    MACHINE ROW
    10 Plates 3x10

    Duration: 1 Hour

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 24, 2016
    SHOULDERS and BICEPS

    WU:
    Incline DB Bench Press 20lbs 2x15
    Incline BB Bench Press 20lbs 1x15

    WO:
    INCLINE BB BP - OLY BAR
    70lbs 3x8

    DB PUSH PRESS
    40lbs 3x10

    SET 1
    DB SHOULDER PRESS
    30lbs 1x10
    40lbs 1x8
    45lbs 1x8

    REAR DELT RAISE
    10lbs 3x10

    SEATED BICEP CURL
    22lbs 3x12

    SET 2
    FRONT DELT RAISE
    15lbs 3x15

    REAR DELT RAISE
    10lbs 3x15

    HAMMER CURL
    22lbs 3x12

    SET 3
    PREACHER CURL - Machine
    5 Plates 3x12

    SHOULDER PRESS - Machine
    10 Plates 3x10

    SET 4
    BICEP CURL - Cable
    7 Plates 3x10

    UPRIGHT ROW
    8 Plates 3x10

    SIDE DELT RAISE
    10lbs 3x25

    LEG RAISE +15lbs 3x12
    FLUTTER KICKS 3x30

    Duration: 1 hour and 15 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 27, 2016
    CHEST AND REAR DELTS

    WU:
    BB BENCH PRESS OLY BAR 1x15, 20lbs 1x15

    WO:
    BB FLAT BENCH PRESS - OLY BAR
    90lbs 2x8
    100lbs 3x5

    SQUATS - Smith ( Singit lang to )
    WU: BW squats 1x50
    WO: 90 lbs 1x10, 110lbs 1x8, 130lbs 1x6, 150lbs 1x5

    SET 1
    DB Incline BP 50lbs 3x6
    DB Flys 10kg 3x10
    Rear Delt Raise 10lbs 3x15

    SET 2
    DB FLAT BP ( Neutral Grip )
    50lbs 3x6
    DB Flys 10kg 3x10

    SET 3
    SIDE DELT RAISE 10lbs 3x25
    REAR DELT RAISE 10lbs 3x15

    HIGH and LOW CABLES
    1 Plate 3x12

    Duration: 50 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    June 29, 2016
    BACK and TRICEPS

    WU:
    Dynamic Stretching

    WO:

    50 Wide Grip Pull Ups

    BB Row 70lbs 3x10
    One Arm Tricep Extension 10kg 3x10

    DB Row 25kg 3x8
    Overhead Tricep Extension 25kg 3x10

    Lat Pull Down Wide Grip 9 Plates 3x10

    Lat Pull Down Close Grip 10 Plates 3x10

    Machine Row 10 Plates 3x10

    Cable Tricep Extension 3 Plates 3x10

    Rear Delt Raise 10lbs 3x15
    Lateral Delt Raise 10lbs 3x20

    Seated Cable Rows 20 Plates 3x8

    Duration: 1 Hour and 15 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    July 1, 2016
    LEGS and BICEPS

    WU

    BW SQUATS 1x50
    DEADLIFT 90lbs 1x10

    WO

    DEADLIFT-OLY BAR
    140lbs 1x8
    160lbs 1x6
    180lbs 1x5
    190lbs 1x3
    200lbs 1x3
    210lbs 2x2

    LEG PRESS
    13 PLATES 3x10

    LEG PRESS PER LEG
    7 PLATES 3x10

    PREACHER CURL - Machine
    5 PLATES 3x15

    HAMMER CURL - Machine
    5 PLATES 3x15

    STANDING CALF RAISE - SMITH
    190lbs 3x15

    STANDING CALF RAISE - PER LEG
    BW 3x15

    DB LUNGES - Stationary
    25lbs 3x10

    BICEP CURL - Cables
    7 PLATES 3x12
    10 PLATES 1x8

    DB PREACHER CURL
    15lbs 3x15

    DB SEATED BICEP CURL
    25lbs 3x10
    15lbs 2x20

    LEG EXTENSIONS
    9 PLATES 3x10

    LEG CURL
    8 PLATES 3x10

    Duration: 1 hour and 20 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    JULY 4, 2016
    CHEST and DELTS

    WU:
    Push Ups
    Daynamec Stritsing

    WO:

    INCLINE BB BP - Oly Bar
    70lbs 3x8
    80lbs 1x5
    90lbs 1x3

    FLAT BB BP - Oly bar
    90lbs 3x8
    100lbs 2x5

    SET 1
    FLAT DB BP 50lbs 3x6
    DB FLYS 10kg 3x12
    REAR DELT RAISE 10lbs 3x15

    SET 2
    INCLINE DB BP 50lbs 3x6
    DB FLYS 10kg 3x12
    REAR DELT RAISE 10lbs 3x15

    HIGH CABLES
    2 PLATES 3x15

    PEC DEC
    11 PLATES 3x10

    LAT DELT RAISE 15lbs 3x15
    REAR DELT RAISE 10lbs 3x15

  • DeanofMeanDeanofMean Posts: 160C-Class

    JULY 5, 2016
    LEGS and BICEPS

    WU:
    2x50 BW Squats

    WO:

    SQUATS - Smith
    90lbs 1x10
    110lbs 1x8
    130lbs 1x7
    150lbs 1x6
    160lbs 1x5

    LEG PRESS
    13 PLATES 3x10

    DB LUNGES - Stationary
    25lbs 3x10

    STANDING CALF RAISE - Smith
    190lbs 3x15

    DB SEATED CALF RAISE
    40lbs per leg, 3x10

    PREACHER CURL
    6 PLATES 3x12

    DB SEATED BICEP CURL
    10kg 3x12

    DB HAMMER CURL
    10kg 3x12

    CONCENTRATED CURL
    7.5kg 3x15

    Duration: 1 hour 10 mins

  • DeanofMeanDeanofMean Posts: 160C-Class

    JULY 7, 2016
    SHOULDERS

    WU:
    Dynamic Stretching

    WO:

    BB OH PRESS - Oly Bar
    10lbs 5x10
    20lbs 2x8
    25lbs 2x5

    SET 1
    DB SHOULDER PRESS 40lbs 2x8, 45lbs 1x8
    Rear Delt Raise 10lbs 3x20

    SET 2
    FRONT DELT RAISE 15lbs 3x15
    LATERAL DELT RAISE 10lbs 3x15
    REAR DELT RAISE 10lbs 3x15

    SET 3
    CABLE FACE PULL 3 PLATES 3x15
    REAR DELT RAISE 10lbs 3x15

    SET 4:
    UPRIGTH ROW 45lbs 3x15
    REAR DELT RAISE 10lbs 3x15

    10 Minutes AB Circuit

  • DeanofMeanDeanofMean Posts: 160C-Class

    JULY 9,2016
    BACK BICEPS TRICEPS

    WU:

    BW Squats 1x50
    Deadlift 90lbs 1x10

    WO:

    DEADLIFT
    90lbs 2x10
    140lbs 1x8
    160lbs 1x6
    180lbs 1x5
    190lbs 2x3
    200lbs 2x1

    SET 1
    LAT PULL DOWN 9 PLATES 3x10
    DB BICEP CURL 10kg 3x10
    OH TRICEP EXTENSION 50lbs 3x10

    SET 2
    CLOSE GRIP PULL DOWN 10 PLATES 3x10
    DB HAMMER CURL 10kg 3x10
    ONE HAND OH TRICEP EXTENSION 10kg 3x10

    SET 3
    MACHINE ROWS 10 PLATES 3x10
    ALTERNATE BICEP CURL 10kg 3x10

    SET 4
    DB ROWS 55lbs 3x10
    TRICEP KICKBACK 10lbs 3x15

    DURATION: 1 Hour

  • DeanofMeanDeanofMean Posts: 160C-Class

    JULY 11, 2016
    CHEST and REAR DELTS

    WU
    INCLINE BB BENCH PRESS OLY BAR 2x15

    WO

    INCLINE BB BENCH PRESS - Oly Bar
    70lbs 2x8
    80lbs 2x6
    90lbs 2x5

    SET 1
    DB FLAT BP 50lbs 3x8
    DB FLYS 25lbs 3x10
    REAR DELT RAISE 10lbs 3x15

    SET 2
    DB INCLINE BP 45lbs 3x8
    DB FLYS 25lbs 3x10
    REAR DELT RAISE 10lbs 3x15

    SET 3
    DB FLAT BP - NEUTRAL GRIP 45lbs 3x8
    REAR DELT RAISE 15lbs 3x15

    DB PULLOVER 50lbs 3x8

    BB BEHIND THE NECK PRESS OB+20lbs 3x15

    FLUTTER KICKS 2x50

    HIIT/ABS 10 minutes

    Duration: 1 hour and 15 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    Start of my 8 weeks clean bulking, target weight: 150lbs, current weight: 138lbs

  • DeanofMeanDeanofMean Posts: 160C-Class

    Week 1 Update:
    Weight: 140lbs ( 138lbs previous )
    Target weight: 150lbs ( clean bulk )

    Routine:
    Monday: Chest and Delts
    Tuesday: Legs and Biceps
    Wednesday: Shoulders/Upper Chest
    Thursday: Rest
    Friday: Biceps/Triceps
    Saturday: Back and Legs
    Sunday: Rest

  • DeanofMeanDeanofMean Posts: 160C-Class

    Mga masters tulong po,

    Nagpa medical po ako kahapon at nabahala ako sa resulta sa urine test ko. May pus cells ( nana ) sa ihi ko 20-25 yung reading, at sabi ng doctor iwasan ko raw uminom ng supplements, pati rich in protein heavy foods ( chicken, beef, etc. ) dahil daw baka na iistress yung kidney at urinary tract ko.

    Tanong ko lang po, nkaka apekto po ba tlga sa kidney at ihi ang protein shakes and energy drinks?

    Ito po iniinom ko:
    PM 7 whey at extra joss
    4-5 times a week during workout days only.
    Sangkatutak na tubig 10-15 glasses daily

    Baka may na experience na po kayo mga masters, liwanagan nyo po ako ehehe.

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