Lean and Mean Mister Dean

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  • DeanofMeanDeanofMean Posts: 160C-Class
    My post workout dinner, half lechon manok and 2 cups of rice. Grabe busog na busog ak today..

    2XIGT08.jpg

  • t4g4yt4g4y Posts: 1,675S-Class
    Rowr! Sarap!! Pwo meal nalang sir hindi na cheat since nag wo ka naman talaga lol
  • DeanofMeanDeanofMean Posts: 160C-Class

    1 week rest, kumirot nanaman shoulders ko. Checked it sa PT na kaibigan ng mama ko, AC joint impingement. Injury prone ako lately hayss, tama naman tulog ko 6-8hours, 1 - 1.5 hours training time. Siguro i need more time in stretching before work-outs.

  • DeanofMeanDeanofMean Posts: 160C-Class

    September 26, 2016
    CHEST

    WARM UP

    BB BENCH PRESS

    WORKOUT

    FLAT BB BP - OLY BAR
    110lbs 1x6
    100lbs 3x8
    90lbs 2x8

    DB INCLINE BP
    25lbs 1x15
    55lbs 2x6
    50lbs 2x8
    45lbs 1x8

    DB DECLINE BP
    45lbs 4x8

    DB INCLINE BP - CLOSED NEUTRAL GRIP
    30lbs 4x10

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

    DB FLYS
    27.5lbs 4x10

    HAMMER PRESS
    50lbs 2x10
    40lbs 3x10

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

  • DeanofMeanDeanofMean Posts: 160C-Class

    SEPTEMBER 30, 2016
    LEGS LEGS LEGS

    WARM UP

    SQUATS
    LEG EXTENSION

    WORKOUT

    DB ALTERNATE LUNGES
    25lbs 3x10

    SQUATS - SMITH
    50lbs 1x15
    100lbs 1x12
    170lbs 1x5
    150lbs 1x8
    130lbs 2x10

    LEG PRESS - 2 LEGS
    14 PLATES 4x10

    LEG PRESS - 1 LEG
    7 PLATES 3x10

    LEG EXTENSIONS
    10 PLATES 4x10 ( 2 LEGS )
    4 PLATES 3x15 ( 1 LEG )

    LEG CURL
    7 PLATES 4x10

    CALF RAISES - SMITH
    150lbs 4x15

    CALF RAISES - DB
    30lbs 3x20

    FLUTTER KICKS 2x50
    DECLINE CRUNCHES 2x50
    LEG RAISE +10lbs 3x12

  • DeanofMeanDeanofMean Posts: 160C-Class

    Grabe hanggang ngayon masakit parin mga legs ko, napalaban ata ako nung leg day.
    1 Week off ako sa upper body, and excited nako mag chest mamaya. Pero 50% ng 1RM ko ang weights na gagamitin ko, baka mabigla nanaman mamaya.

  • DeanofMeanDeanofMean Posts: 160C-Class

    tagal ko na hindi nakakapag log. Napadpad ako sa cagayan de oro city dahil sa trabaho lol, nag aadjust pako sa new gym. Sana makapag logs ulit ako dahil sobrang busy sa trabaho.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    DeanofMean wrote: »
    tagal ko na hindi nakakapag log. Napadpad ako sa cagayan de oro city dahil sa trabaho lol, nag aadjust pako sa new gym. Sana makapag logs ulit ako dahil sobrang busy sa trabaho.

    ok lang, nxt year lipat din ako ng gym
  • t4g4yt4g4y Posts: 1,675S-Class

    Ho ho ho merry christmas! Lol any updates paps?

  • DeanofMeanDeanofMean Posts: 160C-Class

    Hi guys kamusta na kayo? Back to zero again haha, busy sa trabaho pero bumabawi ngayon.

  • t4g4yt4g4y Posts: 1,675S-Class
    DeanofMean wrote: »
    Hi guys kamusta na kayo? Back to zero again haha, busy sa trabaho pero bumabawi ngayon.

    welcome back papi!! ok lang yan tuloy ang buhat!! hehehe
  • DeanofMeanDeanofMean Posts: 160C-Class

    @t4g4y said:
    DeanofMean;148082" said:

    Hi guys kamusta na kayo? Back to zero again haha, busy sa trabaho pero bumabawi ngayon.

    welcome back papi!! ok lang yan tuloy ang buhat!! hehehe

    Salamat paps.. Try ko kung mahahabol ko yung may hehe, beastmode ulet ako both diet and workout.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    welcome back

  • DeanofMeanDeanofMean Posts: 160C-Class

    4 Weeks of training, so far so good.

    Current Lifting Stats:

    Bench Press 150lbs 1x3
    Squats 200lbs 1x3
    Deadlift 270lbs 1x3
    Sumo Dead 200lbs 1x3

    Sana tumaas pa stats ng konti next 4 weeks.

  • DeanofMeanDeanofMean Posts: 160C-Class

    Back to Zero:

    Tagal ko na nawala since last work out ko last May 22 ( sa Marawi City lol )

    Mag lologs ulit ako, balik alindog program: ( for real nato )

    Current Lifting Stat:
    Bench Press 140lbs 1x5
    Low Bar Squats 120kg 1x4
    Deadlift 120kg 1x5

    Current Weight: 60KG
    Target: 65KG

  • t4g4yt4g4y Posts: 1,675S-Class

    ay nag eexist pala tong journal na to? akala ko nilibing na to sa limot hahahaha welcome back paps!

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