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Beefpie V.1

meetcake

meetcake

VIP Member
Sep 29, 2010
129
9
#1
Started a new routine with MAYO that involves more mass type excersizes with heavy weight and lower reps. Il try to update as much as i can, but i have a hecktic schedual with 2 jobs, gym time, sleep time, and a lady friend to please so it may not be constant...
Anyways, having a diet written out to follow as well. Im coming back after about a 4 month break of just fucking around and not doing much in the gym so im excited to be back in and gettin shit done! with the help of some nice "supplementation" im expecting some good gains =P~

Week 1
Monday 04/11

Chest -
BB Bench Press: Bench from the chest.
Bar x 20
135 x 15
225 x 10
315 x 3
315 x 3
315 x 3 - drop- 225 x 6 -drop- 135 x 9

DB Incline Bench -
105 x 6 (3 sets)

Cable Decl Fly -
35/side x 10
35/side x 10
25/side x 20

Pec Dec... 30%drop til burnout
would have to have mayo chime in on this one cause i didnt even look at the weight he was dropping it to? pretty sure we started out at 250lbs though...

DONE
 
meetcake

meetcake

VIP Member
Sep 29, 2010
129
9
#2
Week 1
Tuesday 04/12

Back-

Warm up:
Behind the head wide grip pull ups (4 sets of 10)

Wide Grip Lat Pull Down:
110 x 15
130 x 12
150 x 10
210 x 8
250 x 6

Seated Cable Row, Close Grip:
120 x 10
210 x 8
250 x 6 (2 sets)

DB Lat Pull Overs: laying flat on the bench bringing the BD from the core up and over to behind the head
60 x 10
70 x 8
80 x 6 (2 sets)

T-Bar:
3 plates for 4 sets of 6

Standing BB Underhand Row:
135 x 15 (2 sets)

Done...
 
Last edited:
meetcake

meetcake

VIP Member
Sep 29, 2010
129
9
#3
Week 1
Wednesday 04/13

Arms - Bi's + Tri's

Seated DB Curls (warm up):
30 x 15 (3 sets)
Seated DB Overhead Extensions:
30 x 15 (3 sets)

Standin EZ Bar Curls:
80 x 10 (2 sets)
100 x 10 - drop - 80 x 8 (2 sets)

DB Hammer Curls:
60 x 10
70 x 8
80 x 6

Seated DB One Armed Preacher Curls: (Concentrating on full range of mation and tight squeeze)
30 x 10
35 x 8
50 x 6

Seated EZ bar Overhead Extension:
80 x 12
90 x 10
100 x 8 (2 sets)

Cable Rope Pull Downs (extending arms outward at bottom):
80 x 10 (5 sets)

DB kickbacks:
30 x 10 (3 sets)

Reverse Curls EZ Bar:
80 x 10
80 x 10 - drop - 50 x 12 (2 sets)

done...
 
meetcake

meetcake

VIP Member
Sep 29, 2010
129
9
#4
not sure where my updated posts went?
i had posted my shoulder and leg workouts, dont really feel like typing it all again...
 
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