COLOSSUS: from Man to MUTANT
kopi
Posts: 690
[align=center][size=medium]any help,suggestions especially donations will be greatly appreciated brethren :^^[/size][/align]
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AWOO AWOO AWOO!
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 ! :^^
Squats ATG : 120lbs 3x8
Pullups : BW 3x10
Military press : 80lbs 3x10
Tomorrow is intense Chest/Tris/Abs :^^
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! :^^
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! :^^
[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]
[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!:^^
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!
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 !
2 bag pm7 ; 1kg crea ; kirkland daily multi --- ano pa pde kong idagdag or ok n yan? thanks :^^
Solid stack na yan anyway
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 !