From Feast to Beast

bigbulas05

Monday Workout:

BP:
Warm-up Sets:
Bar (20kg) - 10 reps; 50kg - 10 reps; 80kg - 6 reps

Set 1: 90kg - 5 reps
Set 2: 95 kg - 5 reps
Set 3: 100 kg - 4 reps
Set 4/5 (Backdown Sets): 90kg - 5 reps

Incline DB Press:

Set 1: 45lbs - 10 reps
Set 2/3: 60lbs - 10 reps
Set 4/5: 70lbs - 8 reps

Row Machine (Sub: For Bent-Over Row due to back issues)

Set 1: 120lbs - 10 reps
Set 2: 135lbs - 10 reps
Set 3: 160lbs - 8 reps
Set 4/5: 160lbs - 6 reps

Assisted Pull-ups:

Set 1: 120lbs - 6 reps
Set 2: 130lbs - 8 reps
Set 3/4: 140lbs - 10 reps

Assisted Dips:

Set 1: 100lbs - 10 reps
Set 2: 90lbs - 10 reps
Set 3/4: 80lbs - 10reps

DB Shoulder Press:
Set1-4: 45lbs/ea - 8reps

Tricep Cable Pushdowns:
Set1-4: 100lbs - 10reps

Bicep (Cable) Curls:
Set1-4: 100lbs - 10reps

Lat Pulldown (Underhand - Close Grip):
Set1-4: 120lbs - 8reps

SmallWIJI

Welcome sir sa PBB! another mamaw at matangkad hehe!

bigbulas05

SmallWIJI wrote:

Welcome sir sa PBB! another mamaw at matangkad hehe!

Nako boss, mamaw sa kainan po hnd sa pagbuhat haha

emong

welcome here bro.. imba haha

bigbulas05

Tuesday Workout:

Warm-up:

Leg Extensions:
Sets1-3: 85lbs - 10 reps
Sets4-6: 100lbs - 10 reps
Sets7-8: 115 - 10 reps
Sets9-10: 130 - 8 reps

Leg Curls:
Sets1-4: 90lbs - 10 reps

Main Lifts:

Squats:
Set1: 80kg - 5 reps
Set2: 90kg - 5 reps
Set3: 100kg - 5 reps
Set4: 110kg - 4 reps

Deadlift:
Set1: 80kg - 5 reps
Set2: 100kg - 5 reps
Set3: 120kg - 5 reps
Set4: 80kg - 5 reps

Leg Press:
Set1-4: 190kg - 12reps

Calf Raise (Seated):
Set1-4: 40kg - 12reps

Assisted Dips:
Sets1-4: 100lbs - 10reps

Assisted Pull-ups (wide grip):
Sets1-2: 120lbs - 10reps
Set3: 120lbs - 8 reps
Set 4: 140lbs - 10reps

(Machine) Cable Chest Press:
Sets1-4: 200lbs - 10 reps

Underhand (Close) Grip Lat Pulldown:
Sets1-4: 140 - 10reps

bigbulas05

Wednesday: Rest Day

Thursday Workout:

Flat DB Chest Press:
Set 1: 45lbs x 10
Sets 2-4: 70lbs x 8-10

Overhead Press:
Set 1-3: 110lbs x 6-8 reps

Incline Bench Press:
Set1: 50kg x 10 reps
Set2: 70kg x 10 reps
Set3-4: 75kg x 8 reps
Set 5: 80kg x 5 reps
Set 6-7: 60kg x 8 reps

DB Chest Flyes:
Set1-4: 45lbs x 10 reps

Underhand (close) Lat Pulldown:
Set 1-2: 130lbs x 8 reps
Set 3-4: 145lbs x 6-8 reps
Set 5: 110lbs x 10 reps

Assisted Pull-ups:
Set 1-4: 140lbs x 8 reps

Assisted Dips:
Set 1-5: 100lbs x 10 reps

Row Machine (Wide):
Set 1-4: 145lbs x 8-10reps

Hammer Curls / Seated Bicep Curl:
3 sets x 8-10 reps (30 lbs)

Side Raises:
3sets x 8-10 reps (15lbs)

Tricep Pushdowns:
4sets x 8-10 reps (varying weight; burnout exercise)

bigbulas05

Friday Training:

Sumo Squats:
Warm-up: 45lbs x 10 reps x 2 sets

Set1: 60 lbs x 10 reps
Set2-3: 70lbs x 8 reps
Set 4: 80lbs x 8 reps

Leg Extensions (10x10):
10 sets of 10 reps; Weight varies (hitting number of reps req'd)

Leg Curls (10x10):
10 sets of 10 reps; Weight varies (hitting number of reps req'd)

Leg Press: 10x10 @ 80kg

Calf Raises (Seated):
45kg: 4 sets of 8-12 reps

Misc. Exercises:


Overhead Press: 3 sets of 6-10 reps (Set1: 40kg, Set 2: 45kg, Set3: 50kg)
                          Drop down set: 40kg x 8 reps

Closed Grip (T-Bar Row): 3 sets of 6-10 reps (Set 1: 135lbs, Set 2: 145, Set 3: 160)

Wide Grip (T-Bar Row): 4 sets of 8-10 reps (Set1: 110 lbs, Set 2: 120, Set 3: 130, Set 4: 140)

Assisted Dips: 100 lbs (assist) 4 sets of 10 reps

bigbulas05

Monday Workout:

Flat Bench Press:

Warm-up: 2 x 10 reps (50kg)

Set 1-4: 80 kg x 5 reps
Set 5-6: 90 kg x 5 reps
Set 7: 100 kg x 4 reps
Drop Set: 80 kg x 6 reps

Incline DB Press:
Set 1-2: 60 lbs x 10 reps
Set 3-4: 70 lbs x 6-8 reps

Lat Pulldown (wide grip):
Set 1: 100 lbs x 10
Set 2: 120 lbs x 10
Set 3: 140 lbs x 8
Set 4: 160 lbs x 6

Wide Grip Row (Cable):
Set 1: 100 lbs x 8
Set 2: 110 lbs x 8
Set 3: 120 lbs x 8
Set 4: 130 lbs x 7
Set 5: 140 lbs x 6

Overhead Press:
Set 1: 45 kg x 8 reps
Set 2: 50 kg x 8 reps
Set 3: 55 kg x 5 reps
Set 4: 55 kg x 5 reps

Assisted Dips:
Set 1-5: 90lbs x 10 reps

Hammer Curls / Seated Alternating DB Curls: 20-30 lbs - 8-10 reps (3 sets ea)

Tricep Pushdowns: 4 x 10 reps (110 lbs)

Assisted Pull-ups:
140 lbs x 8 reps x 4 sets

bigbulas05

Tuesday Workout:

Squats:
Warm-up: 40kg x 2 sets x 5 reps

Set 1: 60kg x 5 reps
Set 2: 90kg x 5 reps
Set 3: 90kg x 5 reps
Set 4: 110kg x 3 reps

(Sumo) Deadlift:

Set 1: 60kg x 8 reps
Set 2: 80kg x 5 reps
Set 3: 100kg x 5 reps
Set 4: 110kg x 3 reps

Leg Press:
Set 1-3: 70kg x 15 reps
Set 4-6: 120kg x 12 reps
Set 7-8: 140kg x 12 reps

Hamstring Curls:
Set 1-3: 90lbs x 10 reps
Set 4-7: 100lbs x 10 reps
Set 8: 110lbs x 10 reps

Seated Calf Raises:
Set 1-4: 60kg x 12-15 reps

Assisted Pull-ups:
Set 1-5: 120lbs (assist) x 8 reps

Assisted Dips:
Set 1-5: 90lbs (assist) x 10 reps

(Pause) Bench Press:
Set 1-4: 132lbs x 8 reps