ROAD to MASSIVE

245

Comments

  • autumndylanautumndylan Posts: 148
    Day 37 : Hybrid Phase : May 3, 2015

    Arms

    Chin ups + Dips
    5x5 superset
    Body weight

    Barbell curls + Hammer curls
    3x10 superset
    40lbs
    30lbs per arm

    Tricep overhead extenstion (rope) + tricep pushdown
    3x10 superset
    70lbs

    Bicep curls
    3x10
    25lbs per arm

    Tricep overhead extension (dumbells)
    3x10
    40lbs
  • autumndylanautumndylan Posts: 148
    Day 38 : Hybrid Phase : May 5, 2015

    Chest

    Bench Press
    5x5
    110/120/130/140/160lbs
    (spot on last 2sets)

    Inclined Dumbell press
    3x8/10/12
    50/40/35lbs

    Pushups
    3x15
    Body weight


    *quick chest pump right here (better than no workout at all right? no excuses.go lift)
  • autumndylanautumndylan Posts: 148
    IMG_20150506_111406.jpg
  • BANEBANE Posts: 1,927
    autumndylan wrote:
    IMG_20150506_111406.jpg

    boom! getting there bro! almost theereee!! :)
  • autumndylanautumndylan Posts: 148
    @Ghee thanks bro. Slow gains but still hehe. Totoo yung kasabihan na persist until something happens.
  • autumndylanautumndylan Posts: 148
    Day 39 : Hybrid Phase : May 8, 2015

    Shoulders

    Overhead Press
    5x5
    45/50/55/60/70

    Arnold press + Rear delt raise
    3x10 superset
    30lbs
    15lbs

    Front raise (alternate)
    3x10
    25lbs

    Side lateral raise
    3x10
    20lbs
  • autumndylanautumndylan Posts: 148
    Day 40 : Hybrid Phase : May 11, 2015

    Legs / Back

    Squats
    5x5
    110/120/130/140/150lbs

    Leg Press
    3x10
    200lbs

    Barbell Calf raise
    3x15
    80lbs

    Pullups
    5x8/8/5/5/5
    Bodyweight

    One arm Dumbell row
    3x10
    40/50/50lbs per arm

    Lat pulldown
    5x5
    100lbs
  • autumndylanautumndylan Posts: 148
    Day 41 : Hybrid Phase : May 13, 2015

    Arms

    Chin ups + Dips
    5x7 super set
    Bodyweight

    EZ bar Curls (close grip)
    3x10
    50lbs

    Tricep overhead extension (rope)
    3x10
    60lbs

    Hammer curls + tricep overhead (dumbell)
    3x10 super set
    30lbs
    40lbs
  • Emman1986Emman1986 Posts: 1,819
    autumndylan wrote:
    IMG_20150506_111406.jpg



    aesthetics brah! :sport:
  • autumndylanautumndylan Posts: 148
    Thanks @Emman1986! Getting there haha. Day 42 : Hybrid Phase : May 16, 2015

    Chest

    Bench Press
    5x5
    110/120/130/135/140lbs

    One arm cable crossover
    3x10
    50lbs

    Inclined dumbell press
    3x10
    50lbs

    Pushups
    4x15/15/10/10
    Body weight
  • autumndylanautumndylan Posts: 148
    Day 43 : Hybrid Phase : May 20, 2015

    Shoulders

    Overhead press
    5x5
    50/55/60/65/70lbs

    Arnold press + Front raise (alternate, dumbell)
    3x10 super set
    30lbs
    20lbs

    Side lateral raise + Upright row
    3x10 super set
    25lbs
    40lbs

    Seated Overhead press (smith machine)
    *bar displacement
    (weight x wide grip/med grip/close grip)
    50lbs x 7/5/5 reps
    40lbs x 7/7/3
    30lbs x 7/7/7
    30lbs x 7/7/7
  • autumndylanautumndylan Posts: 148
    Day 44 : Hybrid Phase : May 23, 2015

    Back

    Deadlift
    5x5
    110/120/130/140/150lbs

    Bent over row
    3x10
    80lbs

    Lat pulldown (close grip)
    3x3/5/7 drop set
    100/90/80lbs

    Shrugs (smith machine)
    3x10
    70lbs
  • autumndylanautumndylan Posts: 148
    Day 45 : Hybrid Phase : May 26, 2015

    Arms

    Chin ups + Dips
    5x7 super set
    Body weight

    Barbell Curls
    3x10
    50lbs

    Dumbell Tricep Extension
    3x10
    50lbs

    Hammer Curls + 1 arm tricep pulldown
    3x10 super set
    30lbs

    Inclined dumbell curls
    3x5/5/5 drop set
    25/20/15lbs per arm

    Tricep Kickback (cable)
    3x15
    20lbs
  • autumndylanautumndylan Posts: 148
    Day 46 : Hybrid Phase : May 28, 2015

    Legs (gettin late for work edition)

    Squats
    5x5
    110/120/130/140/150lbs

    Leg extensions
    3x12
    50lbs

    1 leg Calf raise
    3x15
    35lbs per leg


    *one thing thats good about squats is when you do heavy squats, its already a good leg day. 150lbs 5reps is already heavy for me, so i hope im gonna beat that PR soon. Hopefully haha.jk. peace.
  • rtravino29rtravino29 Posts: 1,549
    150lbs 5reps is already heavy for me, so i hope im gonna beat that PR soon. Hopefully haha.jk. peace.
    Kaya yan bro! just keep on being consistent and I assure you na hihigitan mo pa yan. :)
  • autumndylanautumndylan Posts: 148
    Thanks @rtravino29 ! Oo nga basta consistent lang.little by little mag iimprove basta tuloy lang ang pag train. Thanks bro.
  • autumndylanautumndylan Posts: 148
    Day 47 : Hybrid Phase : May 30, 2015

    Chest

    Bench Press
    5x5
    110/120/130/135/140lbs

    Inclined Dumbell Press
    3x10
    50lbs per arm

    Inclined Dumbell Flye
    3x10
    25lbs
  • autumndylanautumndylan Posts: 148
    Day 48 : Hybrid Phase : June 2, 2015

    Back

    Deadlift
    5x5
    120/130/140/150/160lbs

    Pullups
    3x8
    Body weight

    Lat pulldown (wide)
    3x 3/5/7 drop set
    100/90/80lbs

    + 1x25
    50lbs

    1 arm Dumbell row
    3x10
    50lbs per arm
  • autumndylanautumndylan Posts: 148
    Day 49 : Hybrid Phase : June 4, 2015

    Legs / Shoulders

    Squats
    5x5
    120/130/140/150/160lbs

    + Squat + Leg Extension super set
    1x15
    100lbs
    50lbs

    Leg Press
    3x10
    200lbs

    1 Leg Calf raise
    3x15
    35lbs per leg

    Overhead Press
    5x5
    55/60/65/70/75lbs

    Arnold Press
    3x10
    35lbs per arm

    Side Lateral raise + Front raise (alternate)
    3x10 super set
    20lbs per arm
  • autumndylanautumndylan Posts: 148
    Day 50 : Hybrid Phase : June 7, 2015

    Arms (light load due wrist pain)

    Chin ups + Dips
    5x5 super set
    Body weight

    Hammer curls
    4x12
    20lbs per arm

    1 arm tricep pulldown
    4x12
    30lbs per arm
  • autumndylanautumndylan Posts: 148
    Day 51 : Hybrid Phase : June 11, 2015

    Legs / Traps

    Front Squat
    4x10
    70lbs

    Leg extension + Squat
    3x10 super set
    50lbs
    100lbs

    1 leg calf raise
    3x15
    40lbs per leg

    Shrugs (smith machine)
    3x10
    70lbs

    Shrugs (dumbells)
    3x15
    40lbs per arm
  • autumndylanautumndylan Posts: 148
    Day 52 : Hybrid Phase : June 13, 2015

    Chest

    Bench Press
    5x5
    110/120/130/140/140lbs

    Incline Dumbell Press
    3x10
    40lbs per arm

    Push ups + Inclined flyes
    3x15 + 3x10 super set
    Body weight
    25lbs per arm
  • autumndylanautumndylan Posts: 148
    Day 53 : Hybrid Phase : June 16, 2015

    Back

    Deadlift
    5x5
    120/130/140/150/160lbs

    Lat pulldown (wide grip)
    4x8
    100lbs

    Lat pulldown (close grip)
    3x5/7/9 drop sets
    80/70/60lbs

    1 arm dumbell row
    3x10
    50lbs

    Bent over row (overhand grip)
    3x10
    50lbs
  • autumndylanautumndylan Posts: 148
    Day 54 : Hybrid Phase : June 17, 2015

    Shoulders / Arms

    Overhead Press
    5x5
    50/60/70/75/80lbs

    Side lateral raise + Arnold press
    4x8 super set
    25lbs per arm

    Chin ups + Dips
    5x5 super set
    Body weight

    Bicep curl (EZ bar) + Hammer curl
    3x10 super set
    40lbs
    20lbs per arm

    Tricep pushdown
    3x15
    70/80/80lbs
  • autumndylanautumndylan Posts: 148
    Day 55 : Hybrid Phase : June 20, 2015

    Chest / Shoulders

    Flat Dumbell press
    4x8
    50lbs per arm

    Pushups + Flat bench Flye
    3x20 + 3x10 super set
    Body weight
    25lbs per arm

    Arnold press
    3x10
    30lbs per arm

    Upright row (EZ bar)
    3x10
    50lbs

    Side lateral raise + alternate Front raise
    3x10 super set
    20lbs per arm
  • autumndylanautumndylan Posts: 148
    Day 56 : Hybrid Phase : June 22, 2015

    Legs / Back

    Squats
    5x5
    110/120/130/140/150lbs

    Legs Press + Leg extensions
    3x10 super set
    200lbs
    60lbs

    Lat pulldown
    3x10
    80lbs

    1 arm dumbell row
    3x10
    50lbs per arm

    Face Pull (cable)
    3x10
    30lbs

    Deadlift
    5x5
    110/120/130/140/150lbs
  • autumndylanautumndylan Posts: 148
    Day 57 : Hybrid Phase : June 23, 2015

    Arms

    Bicep curl (EZ bar) + Dips
    3x10 + 3x8 super set
    60lbs
    Body weight

    Inclined Skullcrusher + Chin ups
    3x10 + 3x8 super set
    40lbs
    Body weight

    Dumbell curl (alternate)
    3x10
    25lbs per arm

    Tricep kickback (cable)
    3x10
    20lbs

    Reverse grip Bicep curl (EZ bar) + Tricep pushdown
    3x10 super set
    20lbs
    50lbs

    Reverse Lat pulldown
    3x10/12/15
    80/70/60lbs
  • autumndylanautumndylan Posts: 148
    Day 58 : Hybrid Phase : June 26, 2015

    Chest

    Bench Press
    5x5
    110/120/130/140/150lbs

    Inclined Dumbell press
    4x8
    50lbs per arm

    Push ups + Inclined flye
    3x10 super set
    Body weight
    25lbs per arm
  • autumndylanautumndylan Posts: 148
    Day 59 : Hybrid Phase : June 28, 2015

    Back

    Chin ups (wide grip)
    3x8
    Body weight

    Lat pull down + T-bar row (close grip)
    3x10 super set
    70lbs

    Trap bar Dealift + Trap bar Shrugs
    4x8 super set
    100lbs
  • autumndylanautumndylan Posts: 148
    Day 60 : Hybrid Phase : June 30, 2015

    Arms / Legs

    Chin ups + Dips
    5x5 super set
    Body weight

    Barbell curls + 1 arm Hammer curls (preacher)
    3x10 3x8 super set
    50lbs
    25lbs per arm

    Tricep extension + Cable kickback
    3x10 3x8 supet set
    50lbs
    25lbs per arm

    Squats
    3x10
    100lbs

    Leg Press
    3x10
    150lbs

    Leg extension
    3x10
    50lbs
Sign In or Register to comment.


© Vanilla Keystone Theme 2024