Beast Mode Initialized

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  1. #1
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    Cool Beast Mode Initialized






    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)
    __________________________________________


  2. #2
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    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

  3. #3
    Greg
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    You do 6 sets for your lower body and 54 for your upper body?

  4. #4
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    Quote Originally Posted by gtbmed View Post
    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 ??

  5. #5
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    Quote Originally Posted by gtbmed View Post
    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
    Do it!

  6. #6
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    Red face

    Quote Originally Posted by yellowmoomba View Post
    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...

  7. #7
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    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)
    Last edited by assassin; 10-07-2010 at 04:37 AM.

  8. #8
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    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

  9. #9
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    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)

  10. #10
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    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)]

  11. #11
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    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

  12. #12
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    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...

  13. #13
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    Reminder

    Add calves Exercise, Good mornings

  14. #14
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    Diet shifted to 1800 KCals Very low carb x 3days/ High x 1day

  15. #15
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    Friday 15Oct2010
    Cardio

    Jogging 25 Min 3.5 Km
    Stepper Machine 20 Min.



    Cheat Meal

  16. #16
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    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

  17. #17
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    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
    Last edited by assassin; 10-20-2010 at 11:07 AM.

  18. #18
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    Tuesday 19Oct2010
    Cheat Day (Extremely High Carb) + 2 shots of vodka

  19. #19
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    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

  20. #20
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    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

  21. #21
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    3 Cheat Meals for the past three days

  22. #22
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    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

  23. #23
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    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
    Last edited by assassin; 10-27-2010 at 03:14 PM.

  24. #24
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    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

  25. #25
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    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

  26. #26
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    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

  27. #27
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    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

  28. #28
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    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

  29. #29
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    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......

  30. #30
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    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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