ROAD to MASSIVE

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  • autumndylanautumndylan Posts: 148
    3 days recovery.masakit pa shoulder pero i can't stand having another day without a workout. And....it went good naman.haha.


    Day 79 : Phase 3 : August 9, 2015

    Chest / Triceps

    Bench Press
    4x10/8/6/4
    115/125/135/150lbs
    + last set drop set 10x70lbs

    Cable Crossover
    4x12/10/8/8
    40/50/60/60lbs per arm
    + all set drop set 10x30lbs per arm

    Inclined Dumbell Press
    4x12/10/8/6
    35/40/50/50lbs per arm

    Tricep Pushdown + Front Raise Crossover
    3x10 + 3x10
    70lbs
    15lbs per arm
  • scorchedscorched Posts: 253
    @autumndylan Good to hear na nagiging habit mo na ang pagbubuhat! Nice work!
  • autumndylanautumndylan Posts: 148
    Thanks @scorched. Yes habit na.napansin ko na hindi ko na kailangan pilitin sarili ko na pumunta ng gym. " no need for alarm clock. my passion wakes me up " lol.
  • autumndylanautumndylan Posts: 148
    Day 80 : Phase 3 : August 10, 2015

    Back / Biceps

    Deadlift
    4x10/8/6/4
    140/160/180/200lbs

    Lat pulldown ( wide )
    4x12/10/8/8
    70/80/90/90lbs
    + last set drop set 10x50lbs

    Seated Row ( rope )
    4x10
    70lbs

    Reverse Barbell Curl + Barbell Curl
    4x10 + 4x10
    30lbs
    ( pronated + supinated superset.gave way for reps here that's why i used lighter weight. )

    Hammer Curls
    4x8
    30lbs per arm
    + all set drop set 10x20lbs per arm
  • autumndylanautumndylan Posts: 148
    progress preview lol

    i'll rate myself from this pic: 1-10 (1 lowest)

    Chest - 6 needs to improve more
    Shoulders - 6 i want bigger delts lol
    Back - 8 for effort haha
    Abs - 0 bulking daw. wag istorbohin natutulog si abs
    Traps - 8 hi trapz yeaaa
    Biceps - 7 baby pa sila huhu

    walang Triceps at Legs next time na haha


    IMG_20150810_233334.jpg
  • BANEBANE Posts: 1,927
    autumndylan wrote:
    progress preview lol

    i'll rate myself from this pic: 1-10 (1 lowest)

    Chest - 6 needs to improve more
    Shoulders - 6 i want bigger delts lol
    Back - 8 for effort haha
    Abs - 0 bulking daw. wag istorbohin natutulog si abs
    Traps - 8 hi trapz yeaaa
    Biceps - 7 baby pa sila huhu

    walang Triceps at Legs next time na haha


    IMG_20150810_233334.jpg
    boom! looking good brah!!! pakapal kna ng pakapal!
  • scorchedscorched Posts: 253
    Ayos! All the hard work and passion is paying off bit by bit! Galing!
  • autumndylanautumndylan Posts: 148
    Salamat mga bro @BANE and @scorched.hehe

    Sana mas malaki improvement by the end of 2015.
  • scorchedscorched Posts: 253
    @autumndylan, it will! Ituloy lang natin ang workout at healthy lifestyle!
  • SmallWIJISmallWIJI Posts: 742
    Bro, Solid na Bro ayos yan keep it up! :yahoo:
  • autumndylanautumndylan Posts: 148
    @SmallWIJI salamat bro.madaming workout pa! Haha.tuloy tuloy lang.
  • autumndylanautumndylan Posts: 148
    Day 81 : Phase 3 : August 15, 2015

    Shoulders

    Overhead press
    4x12/10/8/8
    50/60/70/70lbs

    Arnold press + Rear delt flye
    4x10 + 4x10
    25lbs per arm
    15lbs per arm

    Cable Upright row
    4x12/10/8/8
    70/80/90/90lbs

    Side lateral raise + 1 arm Kettlebell swing
    4x10 + 4x10
    20lbs per arm
    20lbs
  • autumndylanautumndylan Posts: 148
    Day 82 : Phase 3 : August 16, 2015

    Legs / Abs

    Squats
    4x10/8/6/4
    120/130/140/150lbs

    Stiff leg Deadlift
    4x10
    35lbs per arm

    Calf raise ( smith machine ) + Leg Raise ( roman chair )
    4x12 + 4x12
    70lbs
    Body weight

    Declined Crunches + Declined Russian Twist
    4x10 + 4x10
    Body weight
    20lbs
  • autumndylanautumndylan Posts: 148
    Day 83 : Phase 3 : August 18, 2015

    Chest / Triceps

    Bench Press
    4x10/8/6/4
    120/125/130/140lbs
    + last set drop set 10x100lbs

    Cable Crossover
    4x10
    50lbs per arm

    Inclined Dumbell Press + Inclined Flyes
    4x10 + 4x10
    40lbs per arm
    20lbs per arm

    Tricep Pulldown ( rope )
    4x10
    70lbs
    + last set drop set 10x40lbs

    Tricep Pushdown ( reverse grip )
    4x10
    70lbs
    + last set drop set 10x50lbs
  • BANEBANE Posts: 1,927
    d kna nag dips paps ah. haha
  • autumndylanautumndylan Posts: 148
    Haha @BANE onga aug 5 pa last dips ko.nakalimutan ko yan kahapon.mag arms na lang ako this week.lagyan ko dips at pullups. thanks for reminding.importante ang bodyweight talaga. :)
  • autumndylanautumndylan Posts: 148
    Day 84 : Phase 3 : August 20, 2015

    Back / Biceps

    Pullups
    4x8/8/7/7
    Body weight

    Lat pulldown (close grip)
    4x12/10/8/8
    70/80/90/100lbs
    + last set drop set 10x50lbs

    Bent-over row + Sumo Deadlift
    3x10 + 3x10
    70lbs
    70lbs

    Barbell curl
    4x10
    40lbs

    Hammer curl
    4x10
    25lbs per arm

    *lazy workout but still get it DONE
  • pmarzopmarzo Posts: 43
    autumndylan wrote:
    Haha @BANE onga aug 5 pa last dips ko.nakalimutan ko yan kahapon.mag arms na lang ako this week.lagyan ko dips at pullups. thanks for reminding.importante ang bodyweight talaga. :)

    bakit importante ang bodyweight? curious lang, sakin kasi ginagawa ko sya as a challenge.
  • BANEBANE Posts: 1,927
    pmarzo wrote:
    autumndylan wrote:
    Haha @BANE onga aug 5 pa last dips ko.nakalimutan ko yan kahapon.mag arms na lang ako this week.lagyan ko dips at pullups. thanks for reminding.importante ang bodyweight talaga. :)

    bakit importante ang bodyweight? curious lang, sakin kasi ginagawa ko sya as a challenge.

    maganda kasing basis ng lakas mo bro kung kaya mo buhatin sarili mo dba...
  • pmarzopmarzo Posts: 43
    BANE wrote:
    pmarzo wrote:
    autumndylan wrote:
    Haha @BANE onga aug 5 pa last dips ko.nakalimutan ko yan kahapon.mag arms na lang ako this week.lagyan ko dips at pullups. thanks for reminding.importante ang bodyweight talaga. :)

    bakit importante ang bodyweight? curious lang, sakin kasi ginagawa ko sya as a challenge.

    maganda kasing basis ng lakas mo bro kung kaya mo buhatin sarili mo dba...

    haha true. minsan naman trinatrato ko syang punishment. "Sige kumain ka ng Mr Chips ha. Buhatin mo sarili mo..."
  • autumndylanautumndylan Posts: 148
    @pmarzo maganda isama sa workout.gaya nga ng sabi ni @BANE ilagay ang bodyweight exercise sa simula ng program para magawa m ng maayos hehe.
  • autumndylanautumndylan Posts: 148
    Day 85 : Phase 3 : August 24, 2015

    Chest / Delts

    Flat Dumbell Press
    4x8
    50lbs per arm

    Inclined Dumbell Press
    4x12/10/8/8
    35/40/50/50lbs per arm

    Dips
    4x10
    Body weight

    Side Lateral raise + Front raise (alternate)
    4x10 + 4x10
    20lbs per arm

    Zzz lazy workout
  • autumndylanautumndylan Posts: 148
    Day 86 : Phase 3 : August 26, 2015

    Back / Biceps / Abs

    1 arm Dumbell row
    4x10
    50/50/55/55lbs per arm

    Lat Pulldown (wide grip strict form)
    4x10
    70lbs

    Standing Cable Pullover
    3x10
    70lbs

    Bent-over rows
    3x10
    70lbs

    Barbell curl
    4x10
    40lbs

    Preacher curl
    3x10
    40lbs

    1 arm Cable curl
    3x10
    30lbs per arm

    Leg raise to Hip Thrust
    3x15

    Declined Crunches
    3x15
  • autumndylanautumndylan Posts: 148
    Day 87 : Phase 3 : August 27, 2015

    Shoulders / Traps / Calves

    Shoulder Press
    4x10
    35/40/40/40lbs per arm
    + last set rest pause 5x40lbs per arm

    Side Lateral raise
    4x12
    15lbs per arm
    + last set rest pause 5x15lbs per arm

    Front raise
    3x10
    15lbs per arm

    Dumbell Shrugs
    4x12
    50lbs per arm

    Barbell Shrug (smith / behind )
    3x12
    70lbs

    Leg Press Calf
    3x15
    70lbs

    1 Leg calf raise
    3x15
    35lbs per leg
  • archangelwinarchangelwin Posts: 1
    30% exercise 70% Diet  autumndylan wrote:
    Day 8 : Phase 1 : Feb. 15, 2015

    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
  • autumndylanautumndylan Posts: 148
    Day 88 : August 31, 2015

    Chest / Triceps / Calves

    Inclined Bench Press
    4x12
    80/90/90/90lbs
    + last set rest pause 5x90lbs

    Flat Dumbell Press
    4x12
    40/40/50/50lbs per arm

    Dips
    4x8/8/7/7
    Body weight

    Inclined Flyes
    3x12
    20lbs per arm
    + last set rest pause 5x20lbs per arm

    Tricep Pushdown
    4x12
    70lbs

    1 arm Tricep Kickback
    3x12
    15lbs per arm
    + last set rest pause 5x15lbs per arm

    1 leg Calf raise
    3x15
    35lbs per leg

    Barbell Calf raise
    3x15
    100lbs
    +last set rest pause 5x100lbs
  • autumndylanautumndylan Posts: 148
    Thanks @archangelwin for reminding me.
  • autumndylanautumndylan Posts: 148
    Day 89 : Sept. 02, 2015

    Back / Biceps / Abs

    Lat Pulldown
    4x12
    70/70/80/80lbs
    + last set rest pause 5x80lbs

    Bent-over row
    4x12
    70lbs
    + last set rest pause 5x70lbs

    Standing Cable Pullover
    3x12
    80lbs

    Inclined Dumbell curls
    4x12
    20lbs per arm

    Hammer curls
    3x12
    25lbs per arm

    Russian Twist
    3x15
    20lbs

    Declined Crunches
    3x15
    Body weight
  • autumndylanautumndylan Posts: 148
    Day 90 : Sept. 04, 2015

    Shoulders / Traps

    Shoulder Press
    4x12
    30/30/35/35lbs per arm
    + last set rest pause 5x35lbs per arm

    Side Lateral Raise
    4x12
    15lbs per arm
    + last set rest pause 5x15lbs per arm

    Front Plate Raise
    3x10
    35lbs

    Dumbell Shrugs
    4x12
    55lbs per arm
    +last set rest pause 5x55lbs per arm

    Barbell Shrugs (smith)
    3x10
    100lbs
  • autumndylanautumndylan Posts: 148
    Day 91 : Sept. 7, 2015

    Legs / Abs

    Front Squat
    4x12/10/10/9
    70/100/120/140lbs

    Leg Press
    4x12
    200lbs

    Stiff leg Deadlift
    3x10
    40lbs per arm

    Barbell Calf raise
    3x15
    100lbs

    1 Leg Calf raise
    3x15
    40lbs per leg

    Leg raise to Hip thrust
    3x15

    Declined Crunches
    3x15
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