Lean and Mean Mister Dean

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Comments

  • cheesmackcheesmack Posts: 257B-Class
    DeanofMean wrote: »
    @TRoll_W_a_Heart said:



    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

    Bro, question lang. As in everyday ito ang diet mo or just every workout day?
  • DeanofMeanDeanofMean Posts: 160C-Class

    @cheesmack said:
    DeanofMean;143146" said:

    TRoll_W_a_Heart said:

    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

    Bro, question lang. As in everyday ito ang diet mo or just every workout day?

    Every Workout days ko lang yan bro, usually 3 to 4 days a week. The rest of the week kung ano yung matipuhan ko kainin as long as controlado ko parin yung calorie intake ko.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @cheesmack said:
    DeanofMean;143146" said:

    TRoll_W_a_Heart said:

    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

    Bro, question lang. As in everyday ito ang diet mo or just every workout day?

    to answer your question, here is mine, this is my meal plan 4-5x a week, workout days or not...the weekends we deviate coz we eat out most of the time....i eat at 2500-2600cal a day, burn around 2800-3200, depends if is rest day or not, if i think i cant burn enough calories to make a deficit, ill just go for a walk..

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 3, 2016
    SHOULDERS and BICEPS

    WARM UP

    DB SHOULDER PRESS
    DB BICEP CURLS
    5 MINUTES CARDIO

    WORKOUT

    SET 1
    DB SHOULDER PRESS 40lbs 4x10
    DB BICEP CURL 20lbs 4x15

    SET 2
    DB FRONT SHOULDER PRESS 30lbs 4x10
    DB HAMMER CURL 20lbs 4x15

    DB SIDE RAISE 10lbs 4x20

    DB FRONT RAISE 20lbs 4x10

    CONCENTRATED CURL 15lbs 4x15

    REAR DELT RAISE 10lbs 8x15

    UPRIGHT ROW 45lbs PLATE 5x12

    DB PREACHER CURL 20lbs 4x10

    10 MINUTES CARDIO

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 5, 2016
    CHEST

    WARM UP

    BB FLAT BENCH PRESS

    WORKOUT

    BB FLAT BP - OLY BAR
    100lbs 3x8
    80lbs 2x10

    DB INCLINE BP
    55lbs 3x8
    50lbs 3x8

    DB FLAT BP ( Magdikit yung db's, neutral grip)
    45lbs 4x8

    UPPER CHEST (nakalimutan ko tawag haha)
    50lbs 2x8
    35lbs 3x10

    DB PULL OVER
    55lbs 3x8

    HIGH CABLES
    6 SETS

    DB FLYS
    27.5lbs 4x10

    MACHINE FLYS
    3 SETS

    WEIGHTED LEG RAISE 3 SETS
    CRUNCHES 3 SETS

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 6, 2016
    LEGS

    WARM UP

    SQUATS
    DB LUNGES
    LEG EXTENSION

    WORKOUT

    SQUATS - SMITH
    100lbs 1x10
    120lbs 3x10
    140lbs 2x8
    150lbs 1x6
    160lbs 1x5

    DEADLIFT - OLY BAR
    140lbs 2x8
    150lbs 1x8
    180lbs 3x5
    200lbs 1x3
    230lbs 1x2

    LEG PRESS - 2 LEGS
    14 PLATES 4x10

    LEG PRESS - 1 LEG
    7 PLATES 4x10

    LEG EXTENSIONS
    10 PLATES 4x10 ( 2 LEGS )
    4 PLATES 4x12 ( 1 LEG )

    LEG CURL
    7 PLATES 4x10

    CALF RAISES - SMITH
    150lbs 4x15

    DB SEATED CALF RAISES
    45lbs 4x15 ( per leg )

    DB STANDING CALF RAISE
    45lbs 4x15

    LEG RAISES +10lbs 3 SETS
    FLUTTER KICKS 100
    DECLINE ABS 100

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 7, 2016
    TRICEPS and BICEPS

    Shoulders sana titirahin ko ngayon kaso parang hindi ako comportable sa pag shoshoulder press, medyo ngalay shoulders ko, bka magka shoulder impingement ulet. Naka 4 sets nako ng shoulder press, tinigil ko na baka sumakit nanaman shoulders ko.

    WARM UP

    DB Shoulder press
    DB Bicep Curl
    DB Tricep Extension

    WORKOUT

    DB SHOULDER PRESS
    45lbs 4x8

    BB BICEP CURL - OLY BAR
    10lbs 4x15

    SET 1
    DB ONE HAND TRICEP EXTENSION 22lbs 4x15
    DB BICEP CURL 22lbs 4x12

    SET 2
    DB TRICEP EXTENSION 55lbs 4x12
    DB HAMMER CURL 22lbs 4x12

    SET 3
    TRICEP PUSHDOWN ROPE 3 PLATES 4x15
    PREACHER CURL MACHINE 6 PLATES 4x10

    SET 4
    TRICEP PUSHDOWN HANDLE 3 PLATES 4x15
    PREACHER CURL MACHINE 3 PLATES 4x20

    SET 5
    TRICEP KICKBACK 16.5lbs 4x15
    CONCENTRATED CURL 16.5lbs 4x15

    SET 6
    OVERHEAD TRICEP EXTENSION 3 PLATES 4x12
    DB PREACHER CURL 20lbs 4x10

    DECLINE SIT UPS 2x50
    FLUTTER KICKS 3x30
    LEG RAISE +10lbs 3x15

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 10, 2016
    BACK AND DELTS

    WARM UP

    WIDE PULL UPS 5,5,5,5,5,5,5,5
    CHIN UPS 5,5,5,5,5,5,5,5

    WORKOUT

    BB ROWS - OLY BAR
    90lbs 3x10
    100lbs 1x8

    DB ROWS
    55lbs 4x10

    LAT PULL DOWN - WIDE
    10 PLATES 4x8

    LAT PULL DOWN - REVERSE CLOSE GRIP
    10 PLATES 4x8

    MACHINE ROWS
    10 PLATES 4x8

    T-BAR ROW
    75lbs 4x8

    CABLE PULLDOWN
    4 PLATES 4x10

    CABLE ROWS - 1 ARM
    10 PLATES 4x10

    SIDE DELT RAISE 3 SETS
    REAR DELT RAISE 3 SETS

    CRUNCHES 2x50
    FLUTTER KICKS 3x30
    LEG RAISE +10lbs 3x15

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 13, 2016
    CHEST and DELTS

    WARM UP

    BB BENCH PRESS

    WORKOUT

    FLAT BB BP - OLY BAR
    100lbs 3x8
    90lbs 1x8
    80lbs 2x8

    DB INCLINE BP
    25lbs 1x15
    55lbs 3x8
    50lbs 1x8
    45lbs 2x8

    DB INCLINE BP - CLOSED NEUTRAL GRIP
    30lbs 4x10

    DB FLAT BP
    45lbs 3x8

    HIGH CABLES
    2 PLATES 2x10
    1 PLATE + 5lbs DB 4x15

    DB FLYS
    27.5lbs 4x10

    HAMMER PRESS
    50lbs 2x8
    40lbs 3x10

    FRONT DELT RAISE 40
    SIDE DELT RAISE 40
    REAR DELT RAISE 30

    CRUNCHES 2x50
    FLUTTER KICKS 2x50
    LEG RAISE +10lbs 3x15

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 14, 2016
    LEGS

    WARM UP

    SQUATS
    DB LUNGES
    LEG EXTENSION

    WORKOUT

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

    DEADLIFT - OLY BAR
    140lbs 1x8
    160lbs 1x8
    230lbs 2x1
    200lbs 2x3
    190lbs 2x4
    180lbs 1x5

    LEG PRESS - 2 LEGS
    14 PLATES 4x10

    LEG PRESS - 1 LEG
    7 PLATES 4x10

    LEG EXTENSIONS
    10 PLATES 4x10 ( 2 LEGS )
    4 PLATES 4x12 ( 1 LEG )

    LEG CURL
    7 PLATES 4x10

    CALF RAISES - SMITH
    150lbs 4x15

    DB SEATED CALF RAISES
    45lbs 4x15 ( per leg )

    DB STANDING CALF RAISE
    45lbs 4x15

    LEG RAISES +10lbs 3x15
    FLUTTER KICKS 2x50
    DECLINE CRUNCHES 2x50

  • DeanofMeanDeanofMean Posts: 160C-Class

    September 16, 2016
    SHOULDERS, BICEPS and TRICEPS

    WARM UP

    3 SETS DB SHOULDER PRESS
    3 SETS DB BICEP CURL
    3 SETS TRICEP EXTENSION

    WORKOUT

    SET 1
    DB SHOULDER PRESS 40lbs 4x10
    DB BICEP CURL 20lbs 4x15
    DB REAR DELT RAISE 10lbs 4x15

    SET 2
    DB SIDE DELT RAISE 15lbs 4x15
    BB BICEP CURL OB+10lbs 4x15

    SET 3
    DB FRONT DELT RAISE 20lbs 4x15
    DB HAMMER CURL 20lbs 4x15

    SET 4
    DB CONCENTRATED CURL 15lbs 4x15
    DB REAR DELT RAISE 15lbs 4x15

    SET 5
    FACE PULLS 4x15
    DB PREACHER CURL 15lbs 4x15

    DB TRICEP EXTENSION 10kg 3x15

    TRICEP PUSHDOWN ( ROPE ) 3 SETS

    TRICEP PUSHDOWN ( HANDLE ) 6 SETS

    TRICEP KICKBACK 15lbs 3x15

    FLUTTER KICKS 3x50
    DECLINE CRUNCHES 2x50

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 17, 2016
    BACK

    WARM UP

    WIDE PULL UPS 5,5,5,5,5,5,5,5
    CHIN UPS 5,5,5,5,5,5,5,5,5

    WORKOUT

    BB ROWS - OLY BAR
    100lbs 4x8

    DB ROWS
    55lbs 4x10

    LAT PULL DOWN - WIDE
    10 PLATES 4x8

    LAT PULL DOWN - REVERSE CLOSE GRIP
    13 PLATES 4x5

    MACHINE ROWS
    11 PLATES 4x10

    CABLE PULLDOWN
    4 PLATES 4x10

    CABLE ROWS - 1 ARM
    10 PLATES 4x10

    CRUNCHES 2x50
    FLUTTER KICKS 3x50
    LEG RAISE +10lbs 3x15

  • niknik Posts: 28E-Class

    keep it up man...

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 19, 2016
    CHEST

    WARM UP

    3 SETS BB BENCH PRESS

    WORKOUT

    FLAT BB BP - OLY BAR
    110lbs 1x5
    110lbs 3x8
    90lbs 1x10

    DB INCLINE BP
    25lbs 1x15
    55lbs 3x8
    50lbs 2x8

    DB INCLINE BP - CLOSED NEUTRAL GRIP
    30lbs 3x10
    35lbs 2x7

    DB FLAT BP
    45lbs 3x8

    HIGH CABLES
    2 PLATES 3x15
    1 PLATE + 5lbs DB 3x15

    DB FLYS
    27.5lbs 4x10

    HAMMER PRESS
    50lbs 3x8
    40lbs 2x10

    MACHINE FLYS
    11 PLATES 3x10
    7 PLATES 3x10

    CRUNCHES 2x50
    FLUTTER KICKS 2x50
    LEG RAISE +10lbs 3x15

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 20, 2016
    LEGS

    WARM UP

    SQUATS
    FARMERS WALK
    LEG EXTENSION

    WORKOUT

    DB LUNGES
    25lbs 2x15

    SQUATS - SMITH
    100lbs 1x10
    170lbs 1x5
    160lbs 1x6
    150lbs 1x6
    140lbs 1x8

    DEADLIFT - OLY BAR
    160lbs 1x8
    230lbs 1x2
    200lbs 2x3
    190lbs 2x5
    180lbs 1x7

    LEG PRESS - 2 LEGS
    14 PLATES 4x10

    LEG PRESS - 1 LEG
    7 PLATES 4x10

    LEG EXTENSIONS
    10 PLATES 4x10 ( 2 LEGS )

    CALF RAISES - SMITH
    150lbs 4x15

    FLUTTER KICKS 2x50
    DECLINE CRUNCHES 2x50

    Hindi ko na naperform yung ibang exercises, drain na drain ako, nahirapan ako huminga hehe.

  • DeanofMeanDeanofMean Posts: 160C-Class

    September 22, 2016
    SHOULDERS, BICEPS and TRICEPS

    WARM UP

    3 SETS DB SHOULDER PRESS
    3 SETS DB BICEP CURL
    3 SETS TRICEP EXTENSION

    WORKOUT

    SET 1
    DB SHOULDER PRESS 40lbs 4x10
    DB BICEP CURL 20lbs 4x15

    SET 2
    DB SIDE DELT RAISE 15lbs 4x15
    DB HAMMER CURL 20lbs 4x15

    SET 3
    DB CONCENTRATED CURL 15lbs 4x15
    DB SHRUGS 40lbs 4x20

    SET 4
    FACE PULLS 4x15
    DB PREACHER CURL 20lbs 4x15

    PREACHER CURL MACHINE 4 PLATES 3x15

    TRICEP PUSHDOWN ( HANDLE ) 10 SETS

    FLUTTER KICKS 4x50
    DECLINE CRUNCHES 2x50

  • DeanofMeanDeanofMean Posts: 160C-Class

    Pahinga 3 days, may naramdaman ako sa right shoulder ko, medyo kumikirot kapag nag baback workout ako.

  • SmallWIJISmallWIJI Posts: 742B-Class

    @DeanofMean said:
    Pahinga 3 days, may naramdaman ako sa right shoulder ko, medyo kumikirot kapag nag baback workout ako.

    Bro, maybe sa workout mo dahil sabay ang PUSH/PULL na workout mo. shoulder,bicep,tricep. saka normal sa super sets yun ganyan kaya meron kang nararamdaman sa shoulder mo. pwede naman yan stretching lang din bro mawawala yan.

  • DeanofMeanDeanofMean Posts: 160C-Class

    @SmallWIJI said:
    Bro, maybe sa workout mo dahil sabay ang PUSH/PULL na workout mo. shoulder,bicep,tricep. saka normal sa super sets yun ganyan kaya meron kang nararamdaman sa shoulder mo. pwede naman yan stretching lang din bro mawawala yan.

    Naramdaman ko siya bro nung nag back workout ako last week. Okay na pakiramdam ko ngayon bro, pahinga lang talaga at nag stretching ako sa shoulders ko sa tatlong araw na pahinga. Masusubukan to mamaya kapag nag chest workout ako hehe.

  • DeanofMeanDeanofMean Posts: 160C-Class
    My post workout cheat meal, nag yaya kasi si kumander mag burger, ayon hahaha..

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