COLOSSUS: from Man to MUTANT

kopikopi Posts: 690
in Personal Journals
[align=center][size=medium]any help,suggestions especially donations will be greatly appreciated brethren :^^[/size][/align]
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Comments

  • allen101allen101 Posts: 5,102
    Log na bro! Welcome
  • redred Posts: 753
    Spartan!!!!!!!! Welcome!
  • kopikopi Posts: 690
    salamat mga sir! leg day today..log ako paguwi ko :^^
    AWOO AWOO AWOO!
  • kopikopi Posts: 690
    Barbell Squat
    4 sets of 6-8 reps - 150 lbs
    Dropset on final set - 100 lbs

    One-Leg Leg Press
    3 sets of 6-8 reps - 150 lbs
    Dropset on final set- 100 lbs

    Leg Extensions
    3 sets of 6-8 reps- 85 lbs
    Dropset on final set- 55 lbs

    Romanian Deadlift
    4 sets of 6-8 reps - 170lbs
    Dropset on final set - 150 lbs

    Lying Leg Curls
    3 sets of 6-8 reps - 50lbs
    Dropset on final set - 30 lbs

    Bent-Knee Hip Raise* (on a bench
    3 sets of 10-14 reps - BW

    Cable Crunch
    3 sets of 10-14 reps - 80 lbs
    Dropset on final set - 50lbs


    Standing Cable Wood Chopper
    3 sets of 10-14 reps - 60lbs
    Dropset on final set -40lbs


    Shortcut To Size: Phase 1, Week 3, Day 19 --- DONE ! :^^
  • DalmasVektazDalmasVektaz Posts: 2,155
    welcome to PBB Chester
  • kopikopi Posts: 690
    Cno si chester sir dv ?
  • jcumali008jcumali008 Posts: 1,090
    welcome sir!!
  • kopikopi Posts: 690
    Salamat sir jc :)
  • kopikopi Posts: 690
    Cardio day : 4km in 30 mins

    Squats ATG : 120lbs 3x8
    Pullups : BW 3x10
    Military press : 80lbs 3x10

    Tomorrow is intense Chest/Tris/Abs :^^
  • kopikopi Posts: 690
    [size=small]Chest/ Triceps / Calves[/size]
    Drop set on every last set

    Bench Press 4 x 3-5 = 180lbs
    Incline Bench Press 3 x 3-5 = 150 lbs
    Incline Dumbbell Flye 3 x 3-5 = 40lbs each arm
    Cable Crossover 3 x 3-5 = 70lbs each arm
    Triceps Pressdown 3 x 3-5 = 135lbs
    Lying Triceps Extension 3 x 3-5 = 70lbs
    Cable Overhead Triceps Extension 3 x 3-5 = 70lbs
    Leg Press Calf Raise 4 x 6-9 = 170lbs each side
    Seated Calf Raise 4 x 6-9 = 120lbs

    Shortcut To Size: Phase 1, Week 4, Day 22 : DONE! :^^
  • kopikopi Posts: 690
    [size=small]Back/ Biceps / Abs[/size]
    Drop set on every last set

    Dumbbell Bent-Over Row 4 x 3-5 = 50lbs each side
    Wide-Grip Pulldown 3 x 3-5 = 160,180,200 lbs
    Standing Pulldown 3 x 3-5 = 100,120,140 lbs
    Straight Arm Pulldown 3 x 3-5 = 80,90,100 lbs
    Barbell curl 4 x 3-5=70lbs
    Dumbbell Incline Curl 3 x 3-5 = 25lbs each side
    One-Arm High Cable Curl 3 x 3-5 = 60lbs each side
    Hanging Leg Raise 3 x 10 = BW + 20lbs
    Cable Crunch 3 x 10 = 60,80,100 lbs
    Cable Woodchopper 3 x 10 = 70lbs each side

    Shortcut To Size: Phase 1, Week 4, Day 23 : DONE! :^^
  • kopikopi Posts: 690
    Didnt post my shoulder and leg day..bukas na lang..hehe sana lumakas n ako sa squats.. :(
  • NiceTry333NiceTry333 Posts: 326
    kaya yan kuya tiwala lang :D
  • kopikopi Posts: 690
    ngaun lng nkapaglog ng previous workouts..better late than never .. hehe

    [size=small]Shoulders, Traps, Calves[/size]
    Machine Shoulder Press 4 x 3-5= 140lbs
    Dumbbell Lateral Raise 3 x 3-5=30lbs each arm
    One-Arm Cable Front Raise 3 x 3-5=60lbs each arm
    High Cable Rear Delt Fly 3 x 3-5=50lbs each arm
    Dumbbell Shrug 4 x 3-5=180lbs
    Seated Calf Raise 4 x 6-9=150lbs
    Leg Press Calf Raise 4 x 6-9=300lbs

    [size=small] Legs and Abs[/size]
    Squat 4 x 3-5=150lbs
    One-Leg Leg Press 3 x 3-5=180lbs
    Leg Extension 3 x 3-5=90lbs
    Romanian Deadlift 4 x 3-5=200lbs
    Lying Leg Curl 3 x 3-5=90lbs
    Hip Thrust 3 x 6-9=BW+10LBS
    Decline Crunch 3 x 6-9=BW+35LBS
    Plank 3 x 75 sec.

    [size=small]Shortcut To Size: Phase 1, Week 4, Day 23 & 24 : DONE! :^^[/size]
    [size=small]NEXT : Shortcut To Size: Phase 2:sport:[/size]
  • allen101allen101 Posts: 5,102
    picture naman jan bro! Hehehe
  • kopikopi Posts: 690
    Haha mejo nahihiya pa ako sir eh..ska di dn ako marunong magpic ng sarili..im the one usually behind the lens..pero will post soon ;) hahaha
  • monching11monching11 Posts: 7,273
    oo nga naman pics or it didnt happen! lol jk, para at least bro may reference ka din di ba :)
  • kopikopi Posts: 690
    Cge mga sir magpost ako after the phase 2 workout..so after 3 weeks..hahaha planning to work out that ckd diet..calling sir dalts meron k bng mbbgay n meal plan :) thanks..hehehe
  • kopikopi Posts: 690
    Rest-pause set as last set of each exercise

    [size=small] Chest , Triceps, Calves[/size]
    Bench Press 4 x 12-15 = 80lbs
    Incline Dumbbell Press 3 x 12-15= 70 lbs
    Dumbbell Flye 3 x 12-15=60lbs
    Incline Cable Cable Flye 3 x 12-15=50lbs
    Triceps Pressdown 3 x 12-15=85lbs
    Dumbbell Overhead Triceps Extension 3 x 12-15=30lbs
    Cable Lying Triceps Extension 3 x 12-15=70lbs
    Standing Calf Raise 4 x 25-30=100lbs
    Seated Calf Raise 4 x 25-30=60lbs

    [size=small]Back, Biceps, Abs[/size]
    Dumbbell Bent-Over Row 4 x 12-15 = 30lbs each arm
    Behind-Neck Pulldown 3 x 12-15 = 70lbs
    Seated Cable Row 3 x 12-15=70lbs
    Reverse-Grip Pulldown 3 x 12-15=70lbs
    Barbell curl 4 x 12-15=40lbs
    Preacher Curl 3 x 12-15=40lbs
    Behind-Back Cable Curl 3 x 12-15=15 lbs each arm
    Hip Thrust 3 x 20-30* = BW
    Crunch 3 x 20-30* = BW
    Oblique Crunch 3 x 20-30* = BW

    Shortcut To Size: Phase 2, Week 5, Day 29 & 30 : DONE!:^^
  • kopikopi Posts: 690
    Shoulders, Traps, Calves

    Dumbbell Shoulder Press 4 x 12-15 = 60lbs
    Smith Machine Upright Row 3 x 12-15 = 60lbs
    One-Arm Cable Lateral Raise 3 x 12-15 = 20lbs
    Bent-Over Lateral Raise 3 x 12-15 = 30lbslbs
    Barbell Shrug 4 x 12-15 = 80lbs
    Seated Calf Raise 4 x 25-30 = 230lbs
    Leg Press Calf Raise 4 x 25-30=230lbs

    Shortcut To Size: Phase 2, Week 5, Day 32: DONE!
  • kopikopi Posts: 690
    Legs and Abs

    Squat 4 x 12-15 = 80 lbs
    Front Squat 3 x 12-15 = 80 lbs
    Leg Extension 3 x 12-15 = 60lbs
    Romanian Deadlift 4 x 12-15 = 100lbs
    Seated Leg Curl 3 x 12-15 = 70lbs
    Hip Thrust 3 x 30
    Crunch 3 x 30
    Plank 3 x 75 sec.

    Shortcut To Size: Phase 2, Week 5, Day 33 --- DONE !
  • kopikopi Posts: 690
    will start my diet now..after a week or two planning to buy supps..cno gusto sumabay para may discount :) mga sir comment lng kau eto sana balak kong bilin, suggestions and comments will be greatly appreciated:
    2 bag pm7 ; 1kg crea ; kirkland daily multi --- ano pa pde kong idagdag or ok n yan? thanks :^^
  • monching11monching11 Posts: 7,273
    ^Fishoil or pag me budget pa PWO(IMO lang)

    Solid stack na yan anyway
  • kopikopi Posts: 690
    salamat sir monch...so mas unahin ko ung fish oil kesa pre workout..or the 3 will work n ?
  • monching11monching11 Posts: 7,273
    yep bro, mura lang naman fishoil 400+ lang for 500 caps
  • kopikopi Posts: 690
    ok noted.. salamat :)
  • allen101allen101 Posts: 5,102
    Namiss koa na yang pm7 ah hehe
  • kopikopi Posts: 690
    Hahaha bili b sir :) bka pag mdami taung binili mtwaran ntn ng 1400 isa hahaha planning to buy my stacks next payday :) matagal ko n din pinagipunan un :)
  • kopikopi Posts: 690
    Rest-pause set as last set of each exercise

    Chest , Triceps, Calves

    Bench Press 4 x 9-11 = 100lbs
    Incline Dumbbell Press 3 x 9-11 = 80lbs
    Dumbbell Flye 3 x 9-11 = 70lbs
    Incline Cable Cable Flye 3 x 9-11 = 80lbs
    Triceps Pressdown 3 x 9-11 = 90lbs
    Dumbbell Overhead Triceps Extension 3 x 9-11 = 40lbs
    Cable Lying Triceps Extension 3 x 9-11 =90lbs
    Leg Press Calf Raise 4 x 15-20 = 200lbs
    Seated Calf Raise 4 x 15-20 = 100lbs

    Back, Biceps, Abs

    Dumbbell Bent-Over Row 4 x 9-11 = 40lbs each side
    Behind-Neck Pulldown 3 x 9-11 = 100lbs
    Seated Cable Row 3 x 9-11= 100lbs
    Reverse-Grip Pulldown 3 x 9-11 = 100lbs
    Barbell curl 4 x 9-11 = 40lbs
    Preacher Curl 3 x 9-11 =40lbs
    Behind-Back Cable Curl 3 x 9-11 = 30lbs
    Hanging Leg Raise 3 x 15-19* = BW
    Weighted Crunch 3 x 15-19 = BW+ 30lbs
    Dumbbell Side Bend 3 x 15-19 = BW + 35lbs

    Shortcut To Size: Phase 2, Week 6, Day 36 & 37 --- DONE !
  • rotrot78rotrot78 Posts: 1,147
    keep going!
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