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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    2796119

    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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    2796119

    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 03:37 AM.

  8. #8
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    2796119

    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

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