Built like a badass - On cycle started the test today

Day 3: Delts & legs

DB press 10kgX20, 20kgX12, 25kgX8, 30kgX8, 35kgX5
DB side laterals 10kgX12, 12kgX10,10,10
Upright rows 30kgX12, 40kgX8,8
DB front raises 10kgX12,12,12
ss
BB front press 50kgXf,f,f

leg extension 50kgX20,20,20,20
ss
leg curls 25kgX12, 30kgX10, 35kgX10,10
Squats 40kgX5, 60kgX5, 80kgX5

Day1: Chest & Biceps:

DB low incline press 22kgX12, 27kgX12, 30kgX12, 35kgX12
BB decline press 60kgX15, 80kgX8,8,8
DB incline flies 17kgX12,20kgX10, 22kgX8
Dips BwXf,f,f
Cable cross overs 50lbsX 15,15,15

BB buddy curls 100 reps
Preacher curls 35kgX10,10,10
DB concentration curls 12kgX10,10,10
DB hammer curls 17kgX10,10,10

Notes:
Will be working out 3 days per week only, college stuff.

Day 2: Back & triceps:

Front pulldowns 60kgX20, 70kgX15, 80kgX12, 85kgX10
T-Bar rows 40kgX15, 50kgX12, 60kgX10 drop to 30kgXf
DB rows 35kgX12, 40kgX10,10
Parallel pullups BwX8,8,8
V-cable Rows 150lbsX15, 180lbsX15, 200lbsX15 drop 100lbsXf

CG bench 40kgX20, 50kgX12, 60kgX10, 70kgX6, 80kgX5
Skullcrushers 30kgX12 40kgX10,10
Rope pulldowns 50lbsX20, 70lbsX15, 80lbsX10, 90lbsX8

Notes:
getting thicker, fuller and leaner !!!!!

Day 3: Delts & legs

DB press 10kgX20, 20kgX12, 25kgX10, 30kgX10, 35kgX7
DB side laterals 10kgX12, 12kgX10,10,10
Upright rows 30kgX12, 40kgX8,8
DB front raises 10kgX12,12,12
ss
BB front press 50kgXf,f,f

leg extension 50kgX20,20,20,20
ss
leg curls 30kgX12, 35kgX12,12,12
Squats 40kgX5, 60kgX5, 80kgX5, 90X5

Notes:
slowly getting my squats back

I HAVE AN ANNOUNCEMENT I MANAGED TO GET TO 180LBS I AM FREAKING EXCITED 5 MORE LBS AND I WILL START CUTTING, THE GOAL THIS SUMMER IS 170 RIPPED AND THE ULTIMATE GOAL IS 185LBS RIPPED.

Day1: Chest & Biceps:

DB low incline press 22kgX12, 27kgX12, 32kgX12, 35kgX8, 40kgX6 PR
BB Flar press 60kgX12, 80kgX5, 90kgX5
DB incline flies 17kgX12,20kgX12, 22kgX2
Dips BwXf,f,f
ss
Cable cross overs 50lbsX 15,15,15

BB buddy curls 100 reps
Preacher curls 35kgX10,10,10
DB concentration curls 12kgX10,10,10
DB hammer curls 17kgX10,10,10

Notes:
Fell asleep during bench presses but nonetheless managed a PR !!!

Day 2: Back & triceps:

Pullups BwX12,10,8,8
T-Bar rows 40kgX15, 50kgX12, 60kgX10 drop to 30kgXf
Krock DB rows 35kgX20, 40kgX15,15
Underhand pulldowns 60kgX12, 70kgX10,8
V-cable Rows 150lbsX15, 180lbsX15, 200lbsX15 drop 100lbsXf
Deadlifts 60kgX12, 80kgX8, 100kgX5, 120kgX5

CG bench 40kgX20, 50kgX12, 60kgX10, 70kgX6, 80kgX5
Skullcrushers 30kgX12 40kgX10,10
Rope pulldowns 50lbsX20, 70lbsX15, 80lbsX10, 90lbsX8

Notes:
heavierrrrrr and rounder

Day 3: Delts & legs

DB press 10kgX20, 20kgX12, 25kgX10, 30kgX10, 35kgX7
DB side laterals 10kgX12, 12kgX10,10,10
Upright rows 30kgX12, 40kgX8,8
DB front raises 10kgX12,12,12
ss
BB clean & press 40kgX8, 50kgX8, 60kgX5,3

leg extension 50kgX20,20,20,20
ss
leg curls 30kgX12, 35kgX12,12,12
Squats 40kgX5, 60kgX5, 80kgX5, 90X5

Notes:
slowly getting my squats back

Day1: Chest & Biceps:

DB low incline press 22kgX12, 27kgX12, 32kgX12, 35kgX10, 40kgX6
BB Flat press 60kgX12, 80kgX5, 90kgX5
DB incline flies 17kgX12,20kgX12, 22kgX2
Dips BwXf,f,f
ss
Cable cross overs 50lbsX 15,15,15

BB buddy curls 100 reps
Preacher curls 35kgX10,10,10
DB concentration curls 12kgX10,10,10
DB hammer curls 17kgX10,10,10

Notes:
getting thicker and fatter

Day 2: Back & triceps:

Pullups BwX12,12,10,10
T-Bar rows 40kgX15, 50kgX12, 60kgX10 drop to 30kgXf
DB rows 35kgX20, 40kgX10,8
V - pulldowns 60kgX12, 70kgX10,10
V-cable Rows 150lbsX15, 180lbsX15, 200lbsX15 drop 100lbsXf
Deadlifts 60kgX12, 80kgX8, 100kgX5, 120kgX5

CG bench 40kgX20, 50kgX12, 60kgX10, 70kgX6, 80kgX5
Skullcrushers 30kgX12 40kgX10,10
Rope pulldowns 50lbsX20, 70lbsX15, 80lbsX10, 90lbsX8

Notes:
Wasn't in the mood for training, having a big project and tired

Day 3: Delts & legs

DB press 10kgX20, 20kgX12, 25kgX10, 30kgX10, 35kgX7
DB side laterals 10kgX12, 12kgX10,10, 15kgX10
Upright rows 30kgX12, 40kgX8,8
DB front raises 10kgX12,12,12
ss
BB clean & press 40kgX8, 50kgX8, 60kgX5,3

leg extension 50kgX20,20,20,20
ss
leg curls 30kgX12, 35kgX12,12,12
Squats 40kgX10, 60kgX10, 80kgX5, 90X5, 100kgX5

Notes:
my squats are back

Decided that i'll restructure my workouts a bit. Same excercises but different structure. Liking the "minimal" approach.

Day1: Chest:

DB incline press 20kgX10, 25kgX5, 30kgX5, 35kgX5,5
BB flat press 40kgX5, 60kgX5, 80kgX5, 90kgX5,5
Peck Deck 40kgX12, 45kgX12, 50kgX10

Finisher: 50 pushups

Day 2:
Pullups 12,12,12,10,10,10,8,8
BB rows 40kgX5, 60kgX5, 70kgX5, 80kgX5,5
DB rows 30kgX5, 35kgX5, 40kgX5
Deadlifts 60kgX5, 100kgX5, 140kgX3,2

Notes:
the pullups were different grips and as for the rows the idea was to use high sets of low reps so i did 8X5 using 2 excercises. quite enjoyable.

Day 3: Deltoids

BB clean and press 30kgX10, 40kgX5, 50kgX5, 60kgX5, 65kgX3
DB side raises 10kgX12, 12kgX10,10, 15kgX10,8
DB Arnold press 15kgX10, 17kgX10, 20kgX10,10

Notes:
i was impressed by the cleans and presses

Day 2:
Pullups 12,10,8,10,6,9,8,8,5,5
BB rows 40kgX5, 60kgX5, 70kgX5, 80kgX5,5
DB rows 30kgX5, 35kgX5, 40kgX5
Deadlifts 60kgX5, 100kgX5, 140kgX3,3

Notes:
the pullups were different grips and getting my deadlifts back

Day 3: Deltoids

BB clean and press 30kgX10, 40kgX5, 50kgX5, 60kgX5, 65kgX3
DB side raises 10kgX12, 12kgX10,10, 15kgX10,8
DB Arnold press 15kgX12, 17kgX12, 20kgX12,10

Notes:
was tired but battled through.

things are looki good matey.
get some pics up, see how this cycle has gone :-)

Mr.M


things are looki good matey.
get some pics up, see how this cycle has gone :-)

thnx matey , i will asap.

Day4: Arms

BB curls 30kgX15, 40kgX12, 50kgX10, 60kgX8, 65X5
Pushdowns 70lbsX20, 90lbsX15, 110lbsX15, 130lbsX12
BB preachers 30kgX10, 40kgX10,10,8
BB close grip bench 40kgX12, 50kgX12, 60kgX10, 70kgX10
DB hammers 17kgX12,12, 20kgX10,10
E-Z skulls 30kgX12, 40kgX10,10,8

Notes:
Gym was busy so no supersets, thus i just alternated one bicep ex. followed by one tricep ex.

yesterday's wo

Day5: legs

BB Squats 40kgX10, 60kgX5, 80kgX5, 90kgX5, 100kgX4, 110kgX2
BB stiff leg deads 40kgX10, 50kgX5, 60kgX5, 70kgX5,5
BB sumo deads 60kgX3, 100kgX3,3, 140kgXfail

Notes:
Well guess what? my last powerlifting comp. qualified me to nationals, i got an invitation yesterday to join on the 29th of April, I know i will lose hard but what the heck i'll go for the experience. The reason i did sumo was one of the biggest powerlifters at my gym who pulled 330kg last comp and took 1st place in the open weight class thinks i could pull more using sumo so he was teaching me. Oh and i got a BlackBerry will post my pin soon so that u can add me guys and we could chit chat

Day1: Chest:

DB incline press 22kgX10, 27kgX10, 30kgX8, 35kgX5,40kgX5
BB flat press 40kgX5, 60kgX5, 80kgX5, 100kgX5, 110kgX3
Peck Deck 50kgX15, 55kgX12, 60kgX10

Finisher: 30 pushups

Notes:
i was impressed by my flat benching today but i owe it to a new grip i found on the bar that makes benching alot more easier.

Day 2: Back
Pullups 12,10,8,10,6,9,8,8,5,5
BB rows 40kgX5, 60kgX5, 70kgX5, 80kgX5,5
DB rows 30kgX5, 35kgX5, 40kgX5
Deadlifts 60kgX5, 100kgX5, 140kgX4,3


Day 3: Deltoids & Arms

BB clean and press 30kgX10, 40kgX5, 50kgX5, 60kgX5, 65kgX5, 70kgX3 PR
DB side raises 10kgX12, 12kgX10,10, 15kgX10,8
DB Arnold press 15kgX12, 17kgX12, 20kgX12,12

some arm pumping

Notes:
had to do alot of work in the week so crammed up my gym sessions