Lean and Mean Mister Dean

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  • DeanofMeanDeanofMean Posts: 160C-Class

    August 1, 2016
    Update: 142 lbs, target is 150lbs

    CHEST

    WU:
    DB INCLINE BP 20lbs 2x15

    WO:

    BB INCLINE BP 70lbs 3x8

    DB INCLINE BP 45lbs 4x10
    DB FLYS 10kg 4x10

    DB FLAT BP 45lbs 3x10
    DB FLYS 10kg 3x10

    DB FLAT BP ( NEUTRAL GRIP ) 45lbs 3x8
    DB FLYS 10kg 3x10

    DB PULLOVER 50lbs 3x8

    PEC DEC 6 PLATES 3x10, 10 PLATES 3x10

    DIPS

    Duration: 1 Hour 15 Minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    August 2, 2016
    LEGS

    WU:
    Farmers Walk DB 50lbs
    BW Squats 2x30
    Lunges

    WO:

    SQUATS - SM
    100lbs 1x10
    150lbs 2x5
    160lbs 2x5
    170lbs 1x5
    100lbs 3x10 - Deep

    LEG PRESS
    13 PLATES 3x10

    CALF RAISES - SM
    170lbs 4x15

    LEG EXTENSIONS
    10 PLATES 4x10

    LEG CURL
    7 PLATES 4x10

    STATIONARY LUNGES

    BRIDGING

    5 Minutes HIIT

    Duration: 1 Hour and 10 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 4, 2016
    SHOULDERS and BICEPS

    WU:
    OHP - Oly Bar
    DB Shoulder Press

    WO:

    SET
    OHP-OLY BAR 40lbs 2x8, 50lbs 2x5, 20lbs 2x10
    DB BICEP CURL 10kg 5x10

    BEHIND THE NECK PRESS OB - 20lbs 3x10
    REAR DELT RAISE 5KG 3x10

    DB SHOULDER PRESS 45lbs 1x6, 40lbs 1x6, 35lbs 1x8, 25lbs 1x10
    REAR DELT RAISE 5kg 4x15

    FRONT DELT RAISE 15lbs 3x15
    REAR DELT RAISE 5KG 3x15

    MACHINE SHOULDER PRESS WIDE GRIP 9 PLATES 3x10
    MACHINE PREACHER CURL 6 PLATES 3x12

    MACHINE SHOULDER PRESS NEUTRAL GRIP 9 PLATES 3x10
    MACHINE HAMMER CURL 3x12

    DB ALTERNATE SHOULDER PRESS 10KG 3x10

    SIDE DELT RAISE 15lbs 3x12

    FACE PULLS 6 SETS

    REAR DELT ROW 3 SETS

    Duration: 1 hour and 30 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 6, 2016
    BACK

    WU:
    DEADLIFT OB+90lbs 1x10
    PULL UPS

    WO

    DEADLIFT - OB
    140lbs 1x10
    190lbs 3x5
    210lbs 1x3
    220lbs 1x2
    230lbs 1x1

    PULL UPS 50

    BB BENT OVER ROW
    90lbs 1x10
    110lbs 5x5

    DB ROWS
    25kg 1x8
    30kg 5x5

    LAT PULL DOWN - Wide
    10 PLATES 3x10

    LAT PULL DOWN - Close Grip
    11 PLATES 3x10

    LAT PULL DOWN
    9 PLATES 3x10

    MACHINE ROW
    11 PLATES 3x10

    SEATED CABLE ROWS
    20 PLATES 3x8
    10 PLATES 3x10

    Duration: 1 hour and 30 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 8, 2016
    CHEST and Rear Delts

    WU:
    INCLINE BP - OB
    INCLINE BP - DB

    WO:

    BB INCLINE BP - OB
    70lbs 4x8

    BB FLAT BP - OB
    50lbs 2x10
    100lbs 3x6
    80lbs 2x8

    DB INCLINE BP 45lbs 5x8
    DB FLYS 10kg 5x10

    DB FLAT BP - Neutral Grip 40lbs 3x10
    REAR DELT RAISE 5KG 3x15

    DB PULLOVER 25KG 3x8
    REAR DELT RAISE 5KG 3x15

    HIGH CABLES 1 PLATE 6x10
    REAR DELT RAISE 5KG 3x15

    Flutter Kicks 6 Sets

    Duration: 1 Hour and 15 minutes

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 9, 2016
    LEGS

    WU:
    FARMERS WALK

    WO:

    SQUATS - Smith
    100lbs 2x10
    120lbs 3x8
    140lbs 1x6
    150lbs 1x5 ( tinigil ko yung 5x5 )

    LEG EXTENSIONS
    7 PLATES 4x12

    LEG CURL
    7 PLATES 4x12

    LEG PRESS
    13 PLATES 3x10

    LEG PRESS - One leg
    6 PLATES 3x10

    CALF RAISES - Smith
    170lbs 4x15

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 10, 2016
    BACK

    WU

    PULL UPS 5,5,5,5

    WO

    BB ROWS - OB
    90lbs 4x10

    PULL UPS 5,5,5,5,5,5,5,5,5,5

    LAT PULL DOWN - WIDE
    10 PLATES 3x10

    LAT PULL DOWN - CLOSE
    11 PLATES 3x10

    LAT PULL DOWN - Rope
    9 PLATES 3x10

    MACHINE ROWS
    12 PLATES 3x8
    10 PLATES 2x10

    DB ROWS
    45lbs 2x10
    50lbs 2x8
    55lbs 2x8
    60lbs 3x5

  • DeanofMeanDeanofMean Posts: 160C-Class

    Hayys shoulder pain may clicking sounds, dalawang araw na ako hindi nag gym. Na-injure ata noong nag overhead press ako, well pahinga muna upper body.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    Rotator cuff, usual problem when going too heavy

  • DeanofMeanDeanofMean Posts: 160C-Class

    Sir troll ginawa ko yung drop test sa arms para sa rotator cuff tear, hindi naman sumasakit or biglang nalalaglag arms ko, may nakita kasi akong video sa youtube na different tests about shoulder pains.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @DeanofMean said:
    Sir troll ginawa ko yung drop test sa arms para sa rotator cuff tear, hindi naman sumasakit or biglang nalalaglag arms ko, may nakita kasi akong video sa youtube na different tests about shoulder pains.

    I had a problem with my rotator cuff around 10 years ago, good thing i have a childhood friend whos a PT , he gave me tips for rehabilitation, what he suggested was resting a week or two, i also invested on bands for stretching, helped a lot..remember the adage its a marathon not a sprint...

  • DeanofMeanDeanofMean Posts: 160C-Class

    August 15, 2016
    Wala munang shoulder/chest routine for 1 week

    LEGS

    WU:
    SQUATS SM - 50lbs 1x15
    LEG EXTENSIONS 4 PLATES 4x15
    10 MINS. HIIT

    WO:

    SQUATS SM
    100lbs 2x10
    120lbs 1x10
    140lbs 1x8
    150lbs 1x6
    160lbs 1x5
    120lbs 2x8

    DEADLIFT - OLYBAR
    90lbs 1x10
    140lbs 1x8
    180lbs 2x5
    190lbs 1x3
    210lbs 1x1
    230lbs 1x1 ( With Belt )

    LEG EXTENSIONS
    7 PLATES 3x12
    9 PLATES 2x10

    LEG CURL
    7 PLATES 3x12

    DB LUNGES
    25lbs 3x10

    LEG PRESS
    13 PLATES 2x10
    14 PLATES 1x8

  • DeanofMeanDeanofMean Posts: 160C-Class

    My shoulders are getting better, pero takot parin ako mag Shoulder press at chest exercise. Nakakawala ng confidence pala kapag na injured ka.

    AUGUST 17, 2016
    BICEPS and TRICEPS

    WU:
    10 MINS. ABS/HIIT
    BICEP CURL
    TRICEP EXTENSIONS

    WO

    BB BICEP CURL OLY BAR + 20lbs 3x10
    DB OH TRICEP EXTENSION 50lbs 3x10

    DB BICEP CURL 25lbs 3x10
    DB TRICEP EXTENSION - 1 ARM 25lbs 3x10

    CABLE TRICEP EXTENSIONS - HANDLE
    CABLE TRICEP EXTENSIONS - ROPE

    PREACHER CURL MACHINE

    DB HAMMER CURL 10kg 3x10

    DB PREACHER CURL 10kg 3x10

    10 minutes HIIT cardio

  • DeanofMeanDeanofMean Posts: 160C-Class

    Rest for a week, shoulder impingement pala ung sakit na naramdaman ko sa shoulders ko last week, did rehab exercises for impingement. Balik buhat ako kahapon at nakapag chest ako salamat at maayos naman.

    AUGUST 23, 2016
    CHEST

    WU:
    OLYBAR BENCH PRESS 2x15
    50lbs BENCH PRESS 1x15

    WO:

    BARBELL FLAT BP
    70lbs 4x10
    100lbs 2x5
    120lbs 1x2

    DB INCLINE BP
    45lbs 5x8

    DB FLAT BP - NEUTRAL GRIP
    35lbs 4x8

    DB PULLOVER
    50lbs 3x8

    HIGH CABLES
    2 PLATES 3x10
    1 PLATE 3x15

    MACHINE FLYS
    10 PLATES 3x10

    10 Minutes Cardio

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 24,2016
    LEGS

    WU:

    FARMERS WALK
    SQUATS
    LEG EXTENSIONS

    WO:

    SQUATS - SMITH
    100lbs 1x15
    120lbs 2x10
    140lbs 2x8
    150lbs 2x6
    160lbs 1x5

    DEADLIFT
    110lbs 2x10
    160lbs 2x8
    180lbs 2x5
    200lbs 1x3
    220lbs 1x1

    LEG PRESS - 2 LEGS
    14 PLATES 4x8

    LEG PRESS - 1 LEG
    7 PLATES 3x10

    LEG EXTENSIONS - 2 LEGS
    9 PLATES 4x10

    LEG EXTENSIONS - 1 LEG
    4 PLATES 3x12

    CALF RAISES - SMITH

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 26, 2016
    BACK

    WU:
    BB BENT-OVER ROWS
    PULL UPS

    WO

    BB BENT OVER ROW
    45lbs 3x8
    35lbs 2x12

    DB ROWS
    55lbs 4x8

    LAT PULL DOWN-WIDE
    10 PLATES 4x8

    LAT PULL DOWN-CLOSE
    11 PLATES 4x8

    LAT PULL DOWN
    9 PLATES 3x10

    MACHINE ROWS
    11 PLATES 4x8

    CABLE ROWS
    20 PLATES 4x8
    10 PLATES 4x12

    10 Minutes AB/Cardio routine

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 27, 2016
    SHOULDERS/TRICEPS/BICEPS and Chest

    Warm Up 10 minutes

    WO

    DB INCLINED BP
    45lbs 2x10
    50lbs 1x10
    55lbs 2x8

    DB BICEP CURL 20lbs 4x15
    DB SHOULDER PRESS 30lbs 4x10 ( deload muna dahil sa impingement )
    DB REAR DELT RAISE 10lbs 4x15

    DB FRONT SHOULDER PRESS 30lbs 4x10
    DB HAMMER CURL 20lbs 4x15
    DB REAR DELT RAISE 10lbs 4x15

    DB FRONT DELT RAISE 15lbs 4x15

    DB SIDE DELT RAISE 10lbs 4x15

    DB PREACHER CURL 20lbs 4x15

    DB CONCENTRATED CURL 15lbs 4x15

    DB ONE ARM TRICEP EXTENSION 15lbs 4x20

    CABLE TRICEP EXTENSION 3 PLATES 7x15

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 30, 2016
    CHEST, REAR DELTS, TRICEPS

    WARM UP

    BB FLAT BENCH PRESS
    DB INCLINE BP

    WORK OUT

    DB INCLINE BENCH PRESS
    45lbs 2x10
    50lbs 1x10
    55lbs 3x8

    BB FLAT BENCH PRESS - OLY BAR
    70lbs 2x10
    80lbs 3x8
    100lbs 3x5

    DB FLAT BENCH PRESS - Close grip
    45lbs 4x8

    DB PULLOVER
    55lbs 4x8

    HIGH CABLES
    3 Sets 2 PLATES
    3 Sets 1 PLATE

    MACHINE FLY'S
    3 SETS 10 PLATES
    3 SETS 7 PLATES

    REAR DELT RAISE after Sets of chest exercises
    12lbs of 15 REPS

    TRICEP PUSHDOWN
    5 SETS

    ONE ARM TRICEP EXTENSION
    20lbs 4x15

  • DeanofMeanDeanofMean Posts: 160C-Class

    AUGUST 31, 2016
    LEGS

    WARM UP

    FARMERS WALK
    BW SQUATS
    5 CORE WORKOUT
    LEG EXTENSIONS

    WORKOUT

    DEADLIFT
    110lbs 2x10
    160lbs 2x8
    180lbs 3x5
    200lbs 1x3
    220lbs 1x2
    230lbs 1x1

    SQUATS - SMITH
    100lbs 2x10
    120lbs 2x8
    140lbs 3x6

    LEG PRESS - 2 LEGS
    14 PLATES 4x8

    LEG PRESS - 1 LEG
    7 PLATES 3x10

    LEG EXTENSIONS - 2 LEGS
    9 PLATES 4x10

    LEG EXTENSIONS - 1 LEG
    4 PLATES 4x15

    LEG CURL
    7 PLATES 4x10

    DB SHRUGS
    55lbs 5x10

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 2, 2016
    BACK

    WARM UP
    30 WIDE PULL UPS
    30 CLOSE GRIP PULL UPS

    WORKOUT

    BB ROWS
    90lbs 4x10

    DB ROWS
    55lbs 4x8

    LAT PULL DOWN - WIDE
    10 PLATES 4x8

    LAT PULL DOWN - CLOSED GRIP
    11 PLATES 4x8

    LAT PULL DOWN - HANDLE
    9 PLATES 4x8

    MACHINE ROWS
    11 PLATES 4x8

    CABLE PULLDOWN
    4 PLATES 4x10

    CABLE ROWS - 1 ARM
    10 PLATES 4x10

    10 MINUTES HIIT CARDIO

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