ROAD to MASSIVE
autumndylan
Posts: 148
Follow me day by day in life of being a gym-buff and my road to being massive.
autumndylan
Posts: 148
Comments
Chest/Triceps
Bench Press
4x8
95/100/105/110
Inclined Dumbell Press
3x10
35/40/50 per arm
Flat Dumbell Flyes
3x10
20/arm
Dips
3x10
Body weight
1-arm cable Pulldown
3x10
30
Day 2: Phase 1 : Feb. 3, 2015
Back/Biceps
Deadlift
4x8
110/115/120/125
Lat Pulldown
3x10
80/90/100
Barbell Curls
3x10
40
Inclined Dumbell Curls
3x10 alternate
20/arm
Day 3 : Phase 1 : Feb. 5, 2015
Shoulders/Abs
Overhead Press
4x8
40/45/50/55
Arnold Press
3x10
25/30/35 / arm
Upright Row
3x10
40/45/50
Front Raise (alternate)
3x10
20
Hanging Knee Raise
4x10
Cable Crunch
4x15
100
Leg Day
Squats
4x8
110/115/120/125
Leg Press
3x10
180/190/200
Single Leg Calf Raise
3x15
35/leg
Chin Ups
3x8
Russian Twist
3x15
20
Chest/Triceps
Bench Press
8/10/10/8
100/110/120/130
Inclined Dumbell Press
3x10
40/50/50 /arm
Inclined Flyes
3x10
25
Dips
3x10
Body weight
Tricep Pushdown
3x10
70/80/90
Tricep Pulldown (rope)
3x10
50/60/70
* did a heavy bench press because i had a spotter today.
* loaded each set with 10lbs instead of my usual 5lbs. i will try to practice the 10lbs increase on my next workouts.
Back/Biceps
Barbell Row (underhand grip)
4x8
80/90/100/110
One Arm Dumbell Row
3x10
35/40/50 /arm
Rear Delt Raise
3x10
20
Shrugs (smith machine)
3x10
70/80/90
Barbell Curls
3x10
50/55/60
Inclined Dumbell Curls (alternate)
3x10
25/arm
Hammer Curls (alternate)
3x10
15/20/25 /arm
Shoulders
Overhead Press
4x8
45/50/55/60
Shoulder Press
3x10
30/35/40 /arm
Upright Row
3x10
45/50/55
Side Lateral Raise
3x10
25
Front Raise (alternate)
3x10
20
Legs / Abs
Leg Press
3x10
200/220/250
Front Squat
4x8
70/75/80/85
Single Leg Calf Raise
3x15
35
TRX Jack knife
5x20
Russian Twist
3x15
20
Chest / Triceps
Bench Press
4x8
100/110/120/130
Inclined Dumbell Press
3x10
40/40/50 /arm (deload 2nd set)
Dips
3x10
Body Weight
1 arm Cable crossover
3x10
30/40/50
1 arm tricep pulldown
3x10
30/30/40
Tricep pulldown (bar)
3x10
70/80/90
Shoulders / Biceps
Overhead Press
4x8
45/50/55/60
Shoulder Press
3x10
40
Front Raise
3x10 (alternate)
25
Barbell Curls
4x8
45/50/55/60
1 arm Preacher Curls (standing)
3x10
25/25/30
Inclined Bicep Curls
3x7
25 / arm
*did shoulders & biceps in one workout day.
*2 days rest (off to Puerto Galera cheers)
*then will do heavy back day on Feb. 20. 2015
Back
Deadlift
4x8
100/110/120/130
Lat Pulldown (wide)
3x10
80/90/100
Lat Pulldown (close)
3x10
80/90/100
Shrugs (barbell)
3x10
70/80/90
1 arm Dumbell Row
3x10
40/40/50 / arm
Chest / Triceps
Bench Press
4x8
100/110/120/130
Inclined Dumbell Press
3x10
40
Dips
10/8/9
Body weight
1 arm Cable crossover
3x10
50
1 arm Tricep pulldown
3x10
30/40/30
*working on my proper form on bench press. elbows out to hit chest more.
Shoulders
Seated Overhead Press (smith machine)
4x8
50
Arnold's Press
3x10
30
Seated Side Raise
3x10
15 / arm
Pec Dec Flyes (stretch)
3x20
30
Front Raise
3x10
15
*light shoulder workout due to lower back pain
Back / Biceps
Lat pulldown (wide)
4x8
80/90/100/100
T-bar row
4x8
70/75/80/85
Deadlift
3x10
70
Lat pulldown (close/underhand)
4x8
80/90/100/100
Barbell curls
4x10
40
Legs / Shoulders
Leg Press
4x10
200/220/240/250
Calf Press
4x10
100
Seated Overhead Press (smith machine)
3x10
40/50/60
Shoulder Press
3x10
35/40/40
Front Raise (alternate)
3x10
20/25/25 /arm
Side Lateral raise
3x10
20
Chest / Triceps
Bench Press
4x8
100/105/110/115
Inclined Dumbell Press
3x10
40/50/50
Bench Flyes
3x10
25
Dips
3x10
Bodyweight
Tricep Pushdown
3x10
70/80/90
*bench press strict form back to 5lbs load per set.
Back / Biceps
Lat pulldown
4x8
70/80/90/100
Trap bar Deadlift
3x10
100
Hammer curls
3x10
35 / arm
Preacher curls (EZ bar)
3x10
40
*this is what i call a better than never workout. short workout is still a workout.so i woke up that morning and i was thinking about skipping the gym because i lack sleep and the energy to lift.
*but i still decided to lift and made 2 back workouts and 2 bicep workouts.gave myself a good pump and as always, better have a workout than never.
Legs / Shoulders
Squats
4x8
100/110/120/130
Leg press
3x10
225
Calf raise
3x15
35 / leg
Overhead press
4x8
45/50/55/60
Shoulder press
3x10
40 / arm
Side lateral raise (seated)
3x10
25 / arm
Front raise
3x10
20 / arm
Chest / Triceps
Bench Press
8/8/8/6
100/110/120/130
Inclined Dumbell Press
3x10
50 / arm
Dips
3x9
Bodyweight
1 arm Tricep pulldown
3x10
30/40/40
Tricep Kickback
3x10
20
Back / Biceps
Deadlift
4x8
100/110/120/130
Pullups
3x8
Bodyweight
Lat pulldown (close reverse grip)
3x10
80/90/100
Hammer curls
3x10
35 Day 20 : Phase 1 : March 15, 2015
Shoulders / Abs
Overhead press
4x8
50/55/60/65
Arnold press
3x10
35
Side lateral raise
3x10
25
Front raise
3x10
25
Declined crunches
3x25
20
Chest / Triceps
Bench Press
4x10
100/110/115/105
Incline Dumbell Press / Incline DB Flyes
3x10
40
25
Dips
3x8
Bodyweight
Tricep pulldown dropset
2x8/10/12
70/60/50
Dumbell Press burnout
50 reps
35 lbs
*got sick in Baguio.had to stop for 8 days. back to the grind. LET'S GO! Day 22 : Phase 2 : March 28, 2015
Back / Biceps
Deadlift
4x10
100/110/120/130
Lat pulldown
4x10
70/80/90/100
Chin ups
3x8/8/4
Bodyweight
Hammer curls
3x10
30
Barbell curls
4x10
40
Legs / Abs
Squats
4x10
70/100/110/120
Goblet Squat
4x10
50
Declined Crunches
4x25
20 Day 24 : Phase 2 : April 4, 2015
Shoulders
Overhead Press (seated / smith machine)
4x10
40/45/50/55
Shoulder Press (drop set)
3x6/8/10
35/30/25
Side lateral raise / Front raise (super set)
3x10
25 Day 25 : Phase 2 : April 7, 2015
Chest / Triceps
Bench Press
4x10
100/110/115/100
Inclined dumbell press / inclined flyes (super set)
4x10
35/40/40
25
Dips
3x10
Bodyweight
Flat Dumbell Press (failure sets)
40lbs / 18reps
35 / 18
30 / 20
2-position Kickouts
3x20/20/10
15/10
1 arm Tricep pulldown
3x10
30/arm
Back / Biceps
Deadlift
4x10
100/110/120/130
T-bar row / 1arm Dumbell row (super set)
3x10
70/80/90
30/35/40
Barbell curls
3x10
40
Hammer curls
3x10
30
Shoulders / Abs
Overhead press
4x10
45/50/55/60
Shoulder press
3x10
40
1arm Arnold press / 1arm side lateral raise (super set)
3x10
30
15
Shrugs (dumbells)
3x10
55
Declined crunches
5x20
Body weight
Legs / Abs
Squats
4x10
100/110/120/125
Front squats
3x10
70
Calf raise (smith machine) / Leg extensions (super set)
3x15 70/80/90
3x10 40/45/50
Russian twist
5x15
20
Reverse crunch (flat)
5x15
I was dead tired from work.so i decided to skip chest day today.good thing i have my p90x pullup bar to help me out.
Pushups on p90x
6x20
2x15
150 reps
Had a good pump doing this. Day 30 : Phase 2 : April 17, 2015
Back / Biceps
Pullups
3x10/8/8
Body weight
T-bar row (close grip)
3x10
70/80/85
Lat pulldown (close grip)
3x10
80/90/100
Hammer curls (seated)
3x10
20
1arm preacher curls
3x10
20
Legs / Abs
Squats
4x10
100/110/120/130
Leg Press
3x10
200
Single leg calf raise
3x15 / leg
35
Russian twist
3x20
20
Declined crunches
3x20
Hanging knee raise
3x10 Day 32 : Hybrid Phase : April 24, 2015
Chest / Shoulders
Bench Press
5x5
100/110/120/130/135
Inclined dumbell press + Pushups
3x10 / 3x15
30/35/40
Bodyweight
Overhead press
2x 4/6/8
60/50/40 drop sets
Side lateral raise
3x10
20
*starting my hybrid phase today.
Hybrid Muscle Training:
-5x5, 8x8, 3x10, 4x8, drop sets, supersets, trisets, failure sets, everything.
-cross between strength, muscle building, & endurance.
-this will bring out the best of both worlds.will be pushing myself to the limits.
Back / Legs
Pullups
4x8
Body weight
Lat pulldown (wide grip)
3x10
80
1 arm Dumbell row
2x6/8/10
40/35/30 dropsets
Trap bar Deadlift
3x10
100
Front squat
4x8
80
Arms
Chin ups + Dips
3x7 superset
Body weight
Barbell curls + Hammer curls (standing)
3x10 / 3x8 superset
40lbs
30lbs
Dumbell tricep extension + 1 arm Kickback
3x10 / 3x10 superset
40lbs
15lbs
Seated dumbell curls
3x10
25lbs
1arm Tricep pulldown
3x10
30lbs
Chest / Triceps
Bench press
5x5
105/115/125/135/140lbs
1x6
150lbs
Inclined dumbell press
3x10
50lbs per arm
Overhead press
5x5
40/45/50/55/60lbs
Arnold press
3x10
30lbs
Side Lateral raise
3x10
25lbs
Back / Legs
Deadlift
5x5
110/120/130/140/150lbs
Pullups
3x8
Body weight
Lat pulldown
3x10
80lbs
Goblet Squat
3x10
70lbs
Dumbell Shrugs + 1 leg Calf raise
3x15 superset
50lbs per arm
35lbs per leg