Beast Mode Initialized

**assassin** · 09-29-2010, 08:03 AM

Current Status:

Height=~172 CM, ~5'8" ft/inches
Body Weight=72KG, 158.4 LB
Body Fat Percentage=14%
__________________________________________

Goal:

By November 1st
Body Weight=
Body Fat Percentage=10%
__________________________________________

Training Plan:

Weight Training= 4 x per week (Push/Pull/Arms)
Cardio= (1 Hour Kick Boxing 2-3 x Per week) + (2 X 30 Minutes Jogging per week)
__________________________________________
Training Routine (Weight Lifting):

Push
Inc. BB Chest Press
Flat DB Chest Press
Weighted Dips
DB Flyes
Shoulder BB Press/DB Shoulder Press
Lateral Side Raises
Squats
---------
Pull
Weighted WG Pullups
Weighted CG Pull ups
One hand DB Rows
WG Tbar rows
DB/BB Shrugs
SLDL/REGDL
---------
Arms
Weighted Dips
Skull Crushers
Cable Pushdowns
Weighted Chinups
BB Curls
Hammer Curls
Cable Abs Crunches
Small Accessory work

Tempo=0/1/2-3/0
Reps in Compound Exercises=Pyramid from 12 till 8
Reps in Isolation Exercises=3x12

(Planning to lower the reps till 6 to keep as much strength and size as possible while cutting)
__________________________________________
Diet Plan:

Carb Cycling
3 Days Low Carb/1 Day High/3 Days Very Low Carb/1 Day High + Cheat Meal

(Planning to use some weight loss supplements soon to speed up the process, any advices would be appreciated)
__________________________________________

**assassin** · 09-29-2010, 08:27 AM

Day 1 Push

Inc. BB Press
12 x 75kg
12 x 75kg
10 x 80kg
9 x 85kg
Flat BB Press
12 x 80kg
10 x 80kg
8 x 85kg
Weights Dips (Body Weight +15kg)
4 sets x 10-12 reps
BB Shoulder Press
3 sets x 12 reps x 55kg
lateral raises
3 sets x 12 reps
Squats
3 sets X 12 REPS X 75KG
2km Jogging

**gtbmed** · 09-29-2010, 08:55 AM

You do 6 sets for your lower body and 54 for your upper body?

**assassin** · 09-29-2010, 10:13 AM

Originally Posted by gtbmed

You do 6 sets for your lower body and 54 for your upper body?

HMMM Well actually yes .. Because my legs are usually sore for the rest of the week... maybe I increase later but right now I also do some jogging and Kickboxing ... what do you think ??

**yellowmoomba** · 09-29-2010, 10:45 AM

Originally Posted by gtbmed

You do 6 sets for your lower body and 54 for your upper body?

I was wondering the same thing. I can see why he dedicated 1 day to ARMS. I wouldn't do it but it's a great pump and your arms usually look huge on that day

I would add Lunges to your push day and deads, trapbar deads, cleans or snatches to your pull day (depending on how you recover from your Kickboxing and your experience).

Also I like to do some "core exercises" such as

Planks
Ab Wheel Rollouts
Dragonflags
Jackknives
Leg lifts

Just my $0.02

**assassin** · 10-07-2010, 04:16 AM

Originally Posted by yellowmoomba

I was wondering the same thing. I can see why he dedicated 1 day to ARMS. I wouldn't do it but it's a great pump and your arms usually look huge on that day

I would add Lunges to your push day and deads, trapbar deads, cleans or snatches to your pull day (depending on how you recover from your Kickboxing and your experience).

Also I like to do some "core exercises" such as

Planks
Ab Wheel Rollouts
Dragonflags
Jackknives
Leg lifts

Just my $0.02

Dedicating oneday for the arms isn't actually only to be able to isolate the arms, but also notice that I do weighted Dips and Weighted Chinups so I am also hitting my Push/Pull again with a small volume, also I get the chance on that day for some accessory work and some cardio or maybe doing a compound leg exercise...

**assassin** · 10-07-2010, 04:26 AM

2-10 (1 Hour of intense football) ...

5-10 Pull Workout

WG Pullups [3 sets x 10 reps (BW + 10 KG)]
CG Pullups [4 Sets (10-8-6-6 REPS) (BW + 10 KG)]
One hand DB Rows [3 Sets x 12 Reps (30 KG)]
Lever WG Rows [3 sets x 60 KG added)
DB Shrugs (2 Sets x 20 Reps (3O KG each)

**assassin** · 10-07-2010, 04:34 AM

6-10

Push Workout

Inc. Bench Press [4 Sets x (12-10-10-8 Reps) (75-80-85-85- kg)
Flat BB Press [3 Sets x (10-10-8 Reps) (85 kg)
Weighted Dips [4 Sets x (12-10-10-8 Reps) (BW + 20KG)
Machine Shoulder Press x 3 Sets
DB Lateral Raisses 3 sets x 12 reps
Squats [3 Sets x (12 reps) (75-85-85 kg)]

+ Half an hour of Jogging

**assassin** · 10-15-2010, 05:58 AM

Friday 8Oct2010
Arms Workout

Weighted Chinups [4 Sets x (10-10-8-8 Reps) (10 kg carried)]
BB Curls [3 Sets x (12 Reps) (25 kg total)]
Hammer DB Curls [3 Sets x (10 Reps) (10 KG each DB)]

weighted Dips [4 Sets x (10 Reps) (20 kg carried)]
Skull Crushers [3 Sets x (12 Reps) (25 kg total)]
Cable Pushdowns [3 Sets x (12 Reps)]

Machine Abs Crunches [4 sets x 20 reps] (near Failure)

**assassin** · 10-15-2010, 06:04 AM

Sunday 10Oct2010
Push Workout
Flat BB Press [4 Sets x (12-10-7-5 Reps) (85-95-105-105 kg)
Inc. db Bench Press [3Sets x (12 Reps) (25 kg each DB)
Weighted Dips [4 Sets x (10 Reps) (BW + 20KG)
Machine Flies [3 sets]
Machine Shoulder Press [3 Sets]
DB Lateral Raisses [3 sets x 12 reps x 12 kg each DB]
Squats [3 Sets x (12 reps) (85 kg)]

**assassin** · 10-15-2010, 06:17 AM

Monday 11Oct2010
Pull Workout

One hand DB Rows [3 Sets x 12 Reps x (32 KG each DB)]
WG Pullups [4 sets x (8-6) reps (BW + 10 KG)]
CG Pullups [4 Sets x (8-6) reps(BW + 10 KG)]
Lever WGPulldowns [3 sets x (10 reps) 90 KG added)
Machine WG Rows [3 sets x (10 reps) 90 KG added)
BB Reg. Dead Lifts [4 sets x (12-12-10-10 reps) x (75-85-95-105 KG)
Smith Machine Shrugs [3 Sets x 20 Reps (65 kg)]
Machine Crunches [5 Sets x 20 Reps]

At night
One hour Intnse Kickboxing Workout

**assassin** · 10-15-2010, 06:19 AM

Wednesday 13Oct2010
Arms Workout
Weighted Chinups [4 Sets x (8 Reps) (10 kg carried)]
BB Curls [3 Sets x (12 Reps) (25 kg total)]
Hammer DB Curls [3 Sets x (10 Reps) (10 KG each DB)]

weighted Dips [4 Sets x (10 Reps) (20 kg carried)]
Skull Crushers [3 Sets x (12 Reps) (25 kg total)]
Cable Pushdowns [3 Sets x (12 Reps)]

Was so sore this day...

**assassin** · 10-15-2010, 07:14 AM

Reminder

Add calves Exercise, Good mornings

**assassin** · 10-15-2010, 07:16 AM

Diet shifted to 1800 KCals Very low carb x 3days/ High x 1day

**assassin** · 10-16-2010, 08:21 AM

Friday 15Oct2010
Cardio

Jogging 25 Min 3.5 Km
Stepper Machine 20 Min.

Cheat Meal

**assassin** · 10-17-2010, 12:34 AM

Sunday 10Oct2010
Push Workout

Flat BB Press [4 Sets x (10-10-7-6 Reps) X (85-95-105-105 kg)]
Inc. BB Bench Press [3 Sets x (8 Reps) X (75 kg)]
Weighted Dips [4 Sets x (10 Reps) (BW + 20KG)
Machine Flies [3 sets]
Lever Shoulder Press [3 Sets x 30 KG]
Front Raises [3 Sets X (12 Reps) x (10 KG)]
DB Lateral Raisses [2 sets x (12 reps) x (10 kg each DB)]
Squats [3 Sets x (12 reps) (85 kg)]
--------------

Cardio
Jogging 15 Min - 1.75 KM
Stepper 30 Min

**assassin** · 10-20-2010, 10:59 AM

Monday 18Oct2010
Pull Workout
WG Pullups [3 sets x (10) reps (BW + 10 KG)]
CG Pullups [3 Sets x (8-10) reps(BW + 10 KG)]
Lever WGPulldowns [4 sets x (12 reps) 80 KG added)
Machine WG Rows [4 sets x (12 reps) 80 KG added)
BB Reg. Dead Lifts [4 sets x (12-12-10-10 reps) x (75-85-95-95 KG)
Smith Machine Shrugs [3 Sets x 20 Reps (65 kg)]

PM
Cardio

Jogging 25 Min (3.5 KM)
Stepper 35 Min

Street Fight
After an argument while driving the car I had a fight with 4 guys, I hit 2 of them several punches and I get into the car knock one of them with the car and run away ... Average 200 KCALS burned .. lol

**assassin** · 10-20-2010, 11:08 AM

Tuesday 19Oct2010
Cheat Day (Extremely High Carb) + 2 shots of vodka

**assassin** · 10-20-2010, 06:09 PM

Wednesday 20Oct2010

Arms

Weighted Chinups [3 Sets x (8 Reps) (10 kg carried)]
Unweighted Chinups [4 Sets x (12,10,10,8)
weighted Dips [6 Sets x (12,10,10,8,8,8 Reps) (20 kg carried)] Very low rest duration (less than 30 seconds)
Super Sets BB Curls vs Skull Crushers [both ex. 3 Sets x (10 Reps) (25 kg total)]
Super Sets Hammer DB Curls vs Reverse Cable Pushdowns [both ex. 3 Sets x (10-12 Reps)]

Cardio
15 Minutes Stepper

**assassin** · 10-23-2010, 05:29 PM

Sunday 23Oct2010
Push Workout

Flat BB Press [4 Sets x (12-10-6-7 Reps) X (85-95-105-105 kg)]
Inc. BB Bench Press [4 Sets x (8 Reps) X (75 kg)]
Machine Press Supersets with Dips W/O Weights [3 sets]
Squats [3 Sets x (12 reps) (85 kg)]
--------------

Cardio
Stepper 25 Min

**assassin** · 10-23-2010, 05:41 PM

3 Cheat Meals for the past three days

**assassin** · 10-26-2010, 02:12 PM

Monday 25Oct2010
Pull Workout

One hand DB rows [3 sets x 12 reps x (30-32-32 Kg DB)]
WG Pullups [4 sets x (10-8) reps (BW)]
CG Pullups [4 Sets x (10-6) reps(BW)]
Machine WG Rows [3 sets x (10 reps) 70 KG added)
Lever WGPulldowns [4 sets x (12 reps) 70 KG added)
BB Reg. Dead Lifts [2 sets x (12 reps) x (85 KG)
Smith Machine Shrugs [2 Sets x 15 Reps (85 kg)]

Cardio
Stepper 25 Min

**assassin** · 10-27-2010, 03:09 PM

Wednesday 27Oct2010
AM Arms

BB Curls [4 sets x (10 reps) x 30 KG)
Chinups [4 Sets x (12-8 reps)]
CG Pullups [3 Sets x (8 reps)]
Hammer Curls [2 sets x (12 reps) x (12 kg DB)]
Skull Crushers [4 sets x (12,10,10,8 reps) x (40, 35, 35, 35 kg)]
weighted Dips [4 Sets x (12,10,10,8 Reps) (20 kg carried)] Very low rest duration (less than 30 seconds)
Missed triceps exercise due to time shortage

Cardio
5 Minutes Stepper

**assassin** · 10-28-2010, 03:28 PM

Thursday 28Oct2010
PM Legs

Squats [4 sets x 12 Reps x (75, 85, 95, 105 KG)
Dead Lifts [3 Sets x 12 Reps x (85 KG)]
Leg Press [3 SETS X 12 REPS X (95, 115, 135 kg)
[Leg Raise Crunches x 3 sets]
[Machine Crunches x 3 sets]
-----------------------

Cardio

Stepper x 20min High intensity

**assassin** · 10-29-2010, 06:49 PM

Friday 29Oct2010
Push Workout

Flat BB Press [5 Sets x (12-10-6-5-4 Reps) X (85-95-105-105-125 kg)]
Inc. BB Bench Press [3 Sets x (10-8 Reps) X (75 kg)]
Weighted Dips [4 Sets x (8 Reps) (BW + 20KG)
Machine Flies [3 sets]
Machine Shoulder Press [3 Sets]
Front Raises [3 Sets X (12 Reps) x (10, 15, 20 KG)]
DB Lateral Raisses [2 sets x (12 reps) x (10 kg each DB)]

--------------
Cardio
15 MIN Biking in a golf field..
1.5 hour Intense football

**assassin** · 11-01-2010, 04:21 PM

Monday 2Nov2010
Pull Workout

WG Pullups [3 sets x (10-8) reps (BW+10 Kg)]
CG Pullups [3 Sets x (10-6) reps (BW+10 Kg)]
Body Weight Pullups [4 sets x 10-8 reps]
Lever WG Rows [3 sets x (12 reps) x 80,60,70 KG)]
Lever CG Rows [3 sets x (12 reps) x 70 kg]
BB Reg. Dead Lifts [3 sets x (12 reps) x (85, 95, 105 KG)]
Smith Machine Shrugs [3 Sets x 15-20 Reps (85 kg)]

Cardio

Jogging x 3.5 Km
Stepper 30 Min

**assassin** · 11-02-2010, 04:07 PM

Tuesday 3NOV2010
PM Arms
Chinups [3 Sets x (10-12 reps)]
CG Pullups [4 Sets x (10 reps)]
BB Curls [3 sets x (12 reps) x 25 KG)
Hammer Curls [2 sets x (12 reps) x (12 kg DB)]
weighted Dips [6 Sets x (12,10,10,10,8,8 Reps) (30 kg carried)]
Skull Crushers [3 sets x (12,10,10 reps) x (30 kg)]
Cable push downs [3 sets x 12 reps]

Cardio
30 Minutes Stepper

**assassin** · 11-05-2010, 03:19 PM

Friday 5Nov2010
Push Workout

Flat BB Press [5 Sets x (4-7-8-8-10 Reps) (125-115-105-95-85 kg)
Inc. db Bench Press [4 Sets x (10-8-6-6 Reps) (65-85-85-85 kg)
Weighted Dips [6 Sets x (8 Reps) (BW + 30 KG)
Machine Shoulder Press [3 Sets]
DB Lateral Raisses [2 sets x 12 reps x 12 kg each DB]
Front raises with 20 kg plate x 3 sets x 10
Squats [3 Sets x (12 reps) (85-95-105 kg)]

Cardio

25 Minutes Stepper

Biking

20 minutes to the GYM and 20 minutes back home

**assassin** · 11-05-2010, 03:27 PM

Plan updates

BF% Misestimated due to dehydration, after losing much weight and muscle mass Previously quickly and starvation during august and setember leads to no weight loss during the past few weeks and many cheat meals, but noticeable increase in muscle mass and overall strength....now starting to follow the diet strictly after updating status......

**assassin** · 11-05-2010, 04:10 PM

Current Status:

Height=~172 CM, ~5'8" ft/inches
Body Weight=78KG, 171.6 LB
Body Fat Percentage=around 16%
__________________________________________

Goal:

By December 1st

Losing 4% BF
Body Weight=73kg 160.6 LB
Body Fat Percentage=Around 12%

__________________________________________

Weight Training Plan:

Weight Training= 4 x per week (Push/Pull/Arms/Push/Pull/Arms/legs)

Cardio

Kick Boxing 1 Hour x 2-3 Per week)
Jogging/Stepper 3 Minutes x 2 per week + 20-30 minutes post weight sessions
Football Once per week
Mountain Biking Once per week
__________________________________________

Training Routine (Weight Lifting):

Push

Inc. BB Chest Press
Flat DB Chest Press
Weighted Dips
Machine Flies
Shoulder BB Press/DB Shoulder Press
Lateral Side Raises
Front Raises
Squats
---------

Pull

Weighted WG Pullups
Weighted CG Pull ups
Cable Pull downs
One hand DB Rows
WG Machine rows
DB/BB Shrugs
SLDL/REGDL
---------
Arms

Weighted Dips
Skull Crushers
Cable Pushdowns
Weighted Chinups
BB Curls
Hammer Curls
Cable Abs Crunches
Small Accessory work

Tempo=starting from the full contraction 0/2-3/1/0
Reps in Compound Exercises=Varying between (strength reps 4-6) and (pyramid 12 down to 8)
Reps in Isolation Exercises=3x12)

Rest interval: (On low reps and heavy sets = 90-120 sec, higher than 8 reps (45-60 sec)
__________________________________________

Diet Plan till December 1st (Phase 2):

Carb Cycling at 1800 Cals per day

3 Days Moderate 50/30/20 (PRO/CARB/FAT)
2 Days low 50/20/30
1 Day NOCARB
1 Day HIGH CARB 30/50/20 + 20%CALS

(Currently on ECA Stack till December 1st then will start to cycle with clen)

-------------------------------------------------------------------------------
Phase 3 starts at December 1st till Jan 1st going from 12% to 9-10% using Keto Diet and supplementing Clen and ECA

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