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Seated low pulley rows with wide grip

10 reps x 40kg
10 reps x 50kg
10 reps x 55kg

Assisted Pullups (Full contract)

10 reps x 20kg
10 reps x 20kg
10 reps x 20kg
10 reps x 30kg
F x 30kg

Wide Grip BB Row (Underhand)

10 reps x 150lbs
8 reps x 150lbs
6 reps x 170lbs

Deadlift

5 reps x 260lbs
5 reps x 270lbs
5 reps x 280lbs

Hyperextensions

20 reps x 20kg
20 reps x BW

Biceps:

Olympic bar BB Curl

6 reps x 85lbs
6 reps x 85lbs
6 reps x 60lbs
F x 60lbs

Abs 6 sets

Leg Day

Squats (Parallel) on Power Rack
10 reps x 150lbs
10 reps x 195lbs
10 reps x 260lbs
8 reps x 260lbs

Sissy Squats with 20KG Plate
3 sets of 10

Leg Press (Hammer Machine - Non-Iso)

8 reps x 375lbs
8 reps x 460lbs
6 reps x 570lbs
6 reps x 660lbs New PR

Leg Extensions (Slow neg + hold 5 sec at extension)
10 reps x 110lbs
6 reps x 110lbs
F reps x 110lbs
20 reps x 80lbs

Standing Leg Curls using low pulley - one leg at a time.

10 reps x 25kg
8 reps x 25kg
10 reps x 20kg
8 reps x 20kg

Phew




-- Edited by theveed at 13:01, 2005-03-18

Chest/Shoulder/Tri

Warmup, Pec Deck - 30kg x 2 sets x 20 reps.

Decline Cable Press to failure, no lockout.

10 reps x 10kg
10 reps x 12.5kg
8 reps x 12.5kg
6 reps x 12.5kg
F reps x 7.5kg

Dips with weight

10 reps x 35lbs
10 reps x 35lbs
F x BW (+/- Failure)

Incline Flys (max stretch)

10 reps x 40lbs
10 reps x 30lbs
10 reps x 25lbs
10 reps x 20lbs
6 reps x 35lbs + stretch.

Machine Press (Flat) - Drop sets, no rest, partial reps.

10 reps x 45kg
10 reps x 40kg
8 reps x 40kg
6 reps x 40kg
10 reps x 30kg

Shoulders:

Clean and Press

10 reps x 60lbs
10 reps x 70lbs
8 reps x 80lbs
10 reps x 50lbs

Cable Shrugs

3 sets to Failure (20 reps) x 140lbs

Triceps:

Decline Straight bar tricep extensions

12 reps x 40lbs
10 reps x 60lbs
6 reps x 60lbs
F x 40lbs

Pushdowns with V bar - Drop Set

12 reps x 30kg
12 reps x 20kg
12 reps x 10kg

Straight Arm pullovers. 3 sets x 50lbs x 10 reps.

Finally, nakapagworkout nadin (holyweek was hectic, may house guests tapos sarado gym, then bday ng aking anak... dami)

For this phase, I'm concentrating more on negatives than weight. Higher set ranges. Little to no failure sets.

Chest:

Decline DB Press
15 reps x 50lbs
12 reps x 50lbs
10 reps x 50lbs
8 reps x 50lbs

Decline Flys

15 reps x 30lbs
12 reps x 30lbs
10 reps x 30lbs
8 reps x 30lbs
Static Stretch for 30secs.

Incline Smith Bench Press - Wide Grip, no lockout.

15 reps x 45lbs
12 reps x 45lbs
10 reps x 45lbs
8 reps x 45lbs

Incline Flys

15 reps x 25lbs
12 reps x 25lbs
10 reps x 25lbs
8 reps x 25lbs

Straight Arm Pullovers - 2 sets of 10 x 60lbs

Shoulders:

Lying Rear Laterals
20 reps x 15lbs
12 reps x 15lbs
20 reps x 10lbs

Cable Laterals w hold at top.

15 reps x 2.5kg
12 reps x 2.5kg
10 reps x 2.5kg

Triceps

Decline Barbell Extensions

15 reps x 40lbs
12 reps x 40lbs
10 reps x 40lbs
8 reps x 40lbs

Bent bar pushdowns

50 reps x 10kg
Rest
50 reps x 10kg

Abs: Ball Crunches - 3 sets of 20.
20 reps x 15lbs

Leg

Leg Extensions (Pre-Fatigue)

10 reps x 40kg
10 reps x 50kg
10 reps x 60kg
X reps (partials to failure) x 60kg (8 reps)

Deep Squats - Past Parallel

10 reps x 170lbs
10 reps x 195lbs
10 reps x 215lbs

Toe-In Leg Press

10 reps x 330lbs
10 reps x 420lbs
X reps x 420 x 6 reps

Leg Curls

F x 50kg x 2 sets

Calf Raises (with Leg Press Machine)

100 reps x 120kg

I remember that there was a time na wala kang whey protein consumption.You substituted it with natural food.And still you gained weight.Can you make some comments concerning this?Did you gain quality mass or may halong fat din?Thanks.