Journey to a strong back

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  • nrg500nrg500 Posts: 1,235B-Class
    My pictures back in 2012

    LOLz, lakas makadaya ng lighting condition at pag wala kang katabi na ka-height mo who packs more muscle

    Around 155 lbs (~70 kg) ako nyan

    PNI65Aa.jpg

    jsYjWKm.jpg
  • nrg500nrg500 Posts: 1,235B-Class
    Bought a new toy :)

    A pair of 40-kg kettlebells from Ensayo Fitness.

    SAMLu2Q.jpg
  • nrg500nrg500 Posts: 1,235B-Class
    Door Ledge Pull Up using supinated grip
    body weight = 81 kg
    body fat = 23%
    weighted bag = 10.8 kg

    Lift done on November 04, 2015 in a completely fasted state.
  • nrg500nrg500 Posts: 1,235B-Class
    Two months with no formal training. Tested today what I can lift

    Seated Cable Row (straight bar attachment)
    170 lbs x 8 reps
    180 lbs x 6 reps

    Tricep Cable Push Down (straight bar attachment)
    150 lbs x 6 reps
    150 lbs x 6 reps

    Bent-over Cable Flyes
    60 lbs each hand x 6 reps
    70 lbs each hand x 6 reps


    During the 2-month break, I do body weight exercises like Pull Ups on door ledge and weighted Push Ups. I also do kettlebell rows (40 kgs x 4 reps) and standing kettlebell holds (40 kgs each hand for ~30 seconds). The kettlebell's handle diamter is about 1.67 inches
  • nrg500nrg500 Posts: 1,235B-Class
    December 01, 2015 - Tuesday
    BW = 84.8 kgs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location - 

    Ate 50 grams of dark chocolate (85% cocoa) 15 minutes before workout

    Training started around 9:30 AM. Training ended around 10:30 AM

    Rest Between Exercises = 3 to 5 mins


    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    180 lbs x 10 reps (shoulder-width pronated grip)
    170 lbs x 8 reps (shoulder-width pronated grip)
    160 lbs x 10 reps (shoulder-width pronated grip)

    One-arm Standing Cable Chest Press
    Rest Between Sets = 2 to 3 minutes
    70 lbs each hand x 5 reps
    80 lbs each hand x 6 reps
    100 lbs each hand x 8 reps

    Standing Front Shoulder Cable Raise
    Rest Between Sets = 2 to 3 minutes
    40 lbs x 6 reps
    50 lbs x 6 reps
    60 lbs x 5 reps

    Pull Up on straight bar
    Rest Between Sets = 2 to 3 minutes
    BW x 7 reps (shoulder-width pronated grip)
    BW x 5 reps (shoulder-width pronated grip)
  • nrg500nrg500 Posts: 1,235B-Class
    December 03, 2015 - Thursday
    BW = 83.8 kgs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location -

    Ate 50 grams of dark chocolate (85% cocoa) 15 minutes before workout

    Farmer's Walk using Kettlebell
    4 rounds of 15-meter walk @ 40kg each hand
    about 3 to 5 minutes rest between rounds
  • nrg500nrg500 Posts: 1,235B-Class
    December 09, 2015 - Wednesday
    BW = 83.8 kgs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location - 

    Ate 40 grams of dark chocolate (85% cocoa) midway in workout

    Training started around 9:15 AM. Training ended around 10:15 AM

    Rest Between Exercises = 3 to 5 mins


    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    200 lbs x 6 reps (shoulder-width pronated grip)
    200 lbs x 7 reps (shoulder-width pronated grip)
    200 lbs x 6 reps (shoulder-width pronated grip)

    Standing Front Shoulder Cable Raise (rope attachment)
    Rest Between Sets = 2 to 3 minutes
    60 lbs x 6 reps
    60 lbs x 8 reps
    70 lbs x 5 reps

    One-arm Rope Tricep Pull Down
    Rest Between Sets = 2 to 3 minutes
    60 lbs each hand x 4 reps
    50 lbs each hand x 8 reps
    50 lbs each hand x 6 reps

    Bent-over Cable Chest Flyes
    Rest Between Sets = 2 to 3 minutes
    60 lbs each hand x 6 reps
    70 lbs each hand x 6 reps


    Pull Up on Straight Bar
    Rest Between Sets = 2 to 3 minutes
    BW x 6 reps (narrow neutral grip)
    BW x 5 reps (shoulder-width pronated grip)
  • nrg500nrg500 Posts: 1,235B-Class
    December 12, 2015 - Saturday
    BW = 84.8 kgs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location - 

    Trained in completely fasted state. Drank coffee before workout

    Training started around 10:30 AM. Training ended around 11:45 AM

    Rest Between Exercises = 3 to 5 mins


    Pull Up on Straight Bar
    Rest Between Sets = 2 to 3 minutes
    BW x 8 reps (shoulder-width pronated grip)
    BW x 5 reps (shoulder-width pronated grip)
    BW x 5 reps (shoulder-width supinated grip)
    BW x 4 reps (narrow neutral grip)

    One-arm Tricep Press Down
    Rest Between Sets = 2 to 3 minutes
    60 lbs each hand x 6 reps
    60 lbs each hand x 6 reps
    60 lbs each hand x 6 reps

    Standing Front Shoulder Cable Raise (rope attachment)
    Rest Between Sets = 2 to 3 minutes
    60 lbs x 7 reps
    60 lbs x 7 reps
    60 lbs x 9 reps

    Inclined Barbell Bench Press
    Rest Between Sets = 2 to 3 minutes
    125 lbs x 4 reps
    115 lbs x 5 reps

    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    200 lbs x 6 reps (shoulder-width pronated grip)
    200 lbs x 6 reps (shoulder-width pronated grip)

    Pull Up on Straight Bar
    Rest Between Sets = 
    BW x 5 reps (shoulder-width pronated grip)


    I was surprised with what I was able to lift today. I haven't been sleeping well for the past 4 days and I have been eating 100 grams or less of protein. Just eating what I want - ube halaya on tasty bread, Army Navy Starving Sailor, Ineng's 12-inch BBQ, ginisang monggo with lots of white rice. But I make sure I ate vegetables every day
  • nrg500nrg500 Posts: 1,235B-Class
    December 26, 2015 - Saturday
    BW = 86.2 kgs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location - 

    Trained in completely fasted state. Drank coffee before workout

    Training started around 11:30 AM. Training ended around 12:40 A

    Rest Between Exercises = 3 to 5 mins


    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    200 lbs x 4 reps (shoulder-width pronated grip)
    200 lbs x 4 reps (shoulder-width pronated grip)
    200 lbs x 4 reps (shoulder-width pronated grip)
    200 lbs x 8 reps (shoulder-width pronated grip)
    200 lbs x 6 reps (shoulder-width pronated grip)

    One-arm Tricep Press Down
    Rest Between Sets = 2 to 3 minutes
    60 lbs each hand x 4 reps
    70 lbs each hand x 6 reps
    60 lbs each hand x 8 reps

    Standing Front Shoulder Cable Raise (rope attachment)
    Rest Between Sets = 2 to 3 minutes
    60 lbs x 4 reps
    70 lbs x 6 reps
    70 lbs x 5 reps

    Pull Up on Straight Bar
    Rest Between Sets = 
    BW x 6 reps (shoulder-width pronated grip)

    Zercher Squat
    Rest Between Sets = 2 to 3 minutes
    105 lbs x 2 reps
    105 lbs x 2 reps

    Pull Up on Straight Bar
    Rest Between Sets = 
    BW x 5 reps (shoulder-width pronated grip)


    LOLz. I'm really a fat f*uck right now. Belly fat is obvious even if I do the "stomach in". he he
  • nrg500nrg500 Posts: 1,235B-Class
    December 30, 2015 - Wednesday
    BW = 86.0 kgs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location - 

    Trained in completely fasted state. Drank coffee before workout

    Training started around 12:15 PM. Training ended around 1:40 PM

    Rest Between Exercises = 3 to 5 mins


    Zercher Squat
    Rest Between Sets = 2 to 3 minutes
    95 lbs x 4 reps
    95 lbs x 4 reps
    95 lbs x 4 reps

    Pull Up on Straight Bar
    Rest Between Sets = 
    BW x 6 reps (shoulder-width pronated grip)

    One-arm Tricep Cable Press Down
    Rest Between Sets = 2 to 3 minutes
    70 lbs each hand x 8 reps
    70 lbs each hand x 6 reps
    60 lbs each hand x 6 reps

    Pull Up on Straight Bar
    Rest Between Sets = 
    BW x 6 reps (shoulder-width pronated grip)

    Standing Front Shoulder Cable Raise (rope attachment)
    Rest Between Sets = 2 to 3 minutes
    80 lbs x 4 reps
    80 lbs x 3 reps
    70 lbs x 5 reps

    Pull Up on Straight Bar
    Rest Between Sets = 
    BW x 6 reps (shoulder-width pronated grip)

    Seated Cable Row
    Rest Between Sets =
    200 lbs x 5 reps (shoulder-width pronated grip)

    Bent-over Cable Flyes
    Rest Between Sets = 2 to 3 minutes
    70 lbs each hand x 6 reps
    70 lbs each hand x 5 reps

    Pull Up on Straight Bar
    Rest Between Sets = 
    BW x 5 reps (shoulder-width pronated grip

    Seated Cable Row
    Rest Between Sets =
    200 lbs x 8 reps (shoulder-width pronated grip)
  • nrg500nrg500 Posts: 1,235B-Class
    January 6, 2016 - Wednesday
    BW = 87.0 kgs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location -

    Trained in completely fasted state. Drank coffee before workout

    Training started around 9:30 AM. Training ended around 10:40 AM

    Rest Between Exercises = 3 to 5 mins


    Zercher Squat
    Rest Between Sets = 2 to 3 minutes
    85 lbs x 1 rep
    95 lbs x 1 rep
    105 lbs x 1 rep
    115 lbs x 1 rep
    125 lbs x 1 rep
    135 lbs x 1 rep
    145 lbs x 1 rep (failed)

    Pull Up on Straight Bar
    Rest Between Sets = 2 to 3 minutes
    BW + 35 lbs x 1 rep (shoulder-width pronated grip)
    BW + 45 lbs x 1 rep (shoulder-width pronated grip)
    BW + 50 lbs x 1 rep (shoulder-width pronated grip)

    One-arm Tricep Cable Press Down
    Rest Between Sets = 2 to 3 minutes
    80 lbs each hand x 4 reps
    70 lbs each hand x 6 reps
    70 lbs each hand x 6 reps

    Bent-over Cable Flyes
    Rest Between Sets = 2 to 3 minutes
    80 lbs each hand x 4 reps
    80 lbs each hand x 4 reps

    Pull Up
    Rest Between Sets =
    BW x 6 reps (narrow-width neutral grip)


    Happy with my strength level even if I have gotten fat. Belly fat is obvious even if I do the "stomach in"
  • nrg500nrg500 Posts: 1,235B-Class
    January 12, 2016 - Tuesday
    BW = 84.8 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location -


    Training time - 9:15 AM to 10:00 AM

    Rest Between Exercises = 3 to 5 mins


    Zercher Squat
    Rest Between Sets = 2 to 3 minutes
    105 lbs x 5 reps
    105 lbs x 4 reps

    One-arm Tricep Cable Press Down
    Rest Between Sets = 2 to 3 minutes
    80 lbs each hand x 2 reps
    70 lbs each hand x 6 reps
    60 lbs each hand x 8 reps

    Pull Up on Straight Bar
    Rest Between Sets = 2 to 3 minutes
    BW + 20 lbs x 4 reps (shoulder-width pronated grip)
    BW x 6 reps (shoulder-width pronated grip)

    One-arm Cable Row
    Rest Between Sets =
    80 lbs each hand x 6 reps

    Pull Up
    Rest Between Sets =
    BW x 5 reps (narrow-width neutral grip)


    Feeling weak today. Suffering from coffee withdrawal
  • nrg500nrg500 Posts: 1,235B-Class
    January 14, 2016 - Thursday
    BW = 85.4 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (obvious belly fat but V-shape on lats is visible)
    Training location -

    No meal before workout but ate some chocolate

    Training time - 12:15 PM to 1:15 PM

    Rest Between Exercises = 3 to 5 mins


    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    200 lbs x 9 reps (shoulder-width pronated grip)
    200 lbs x 9 reps (shoulder-width pronated grip)
    200 lbs x 5 reps (shoulder-width pronated grip)

    Standing Cable Chest Press
    Rest Between Sets = 2 to 3 minutes
    60 lbs each hand x 4 reps
    70 lbs each hand x 3 reps
    80 lbs each hand x 5 reps

    Pull Up on Straight Bar
    Rest Between Sets = 2 to 3 minutes
    BW + 25 lbs x 3 reps (shoulder-width pronated grip)
    BW + 10 lbs x 4 reps (shoulder-width pronated grip)
    BW x 6 reps (shoulder-width pronated grip)

    Cable Front Shoulder Raise
    Rest Between Sets = 2 to 3 minutes
    60 lbs x 6 reps
    60 lbs x 6 reps
    70 lbs x 5 reps

    Pull Up
    Rest Between Sets =
    BW x 6 reps (narrow-width neutral grip)
  • nrg500nrg500 Posts: 1,235B-Class
    January 20, 2016 - Wednesday
    BW = 84.8 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
    Training location -


    Training time - 10:15 AM to 11:00 AM

    Rest Between Exercises = 3 to 5 mins


    Zercher Squat
    Rest Between Sets = 2 to 3 minutes
    125 lbs x 3 reps
    115 lbs x 3 reps

    One-arm Tricep Cable Press Down
    Rest Between Sets = 2 to 3 minutes
    70 lbs each hand x 8 reps
    60 lbs each hand x 8 reps

    Front Shoulder Cable Raise
    Rest Between Sets = 2 to 3 minutes
    80 lbs x 5 reps
    70 lbs x 6 reps

    Pull Up
    Rest Between Sets = 2 to 3 minutes
    BW x 7 reps (narrow-width neutral grip)
    BW x 3 reps (narrow-width neutral grip)


    Feeling weak today ... ... Just forced myself to train
  • nrg500nrg500 Posts: 1,235B-Class
    January 26, 2016 - Tuesday
    BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
    Training location -


    Training time - 9:30 AM to 10:30 AM

    Rest Between Exercises = 2 to 4 mins


    One-arm Tricep Cable Press Down
    Rest Between Sets = 2 to 3 minutes
    70 lbs each hand x 8 reps
    70 lbs each hand x 6 reps
    70 lbs each hand x 6 reps
    70 lbs each hand x 6 reps

    Pull Up
    Rest Between Sets = 
    BW x 5 reps (narrow-width neutral grip)

    Front Shoulder Cable Raise
    Rest Between Sets = 2 to 3 minutes
    80 lbs x 8 reps
    80 lbs x 5 reps
    70 lbs x 7 reps

    Pull Up
    Rest Between Sets = 
    BW x 6 reps (narrow-width neutral grip)

    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    200 lbs x 4 reps (shoulder-width pronated grip)
    200 lbs x 4 reps (shoulder-width pronated grip)

    Dips
    Rest Between Sets =
    BW x 6 reps

    Push Up
    Rest Between Sets =
    BW x 6 reps

    Pull Up
    Rest Between Sets = 
    BW x 5 reps (narrow-width neutral grip)

    Dips
    Rest Between Sets =
    BW x 6 reps
  • nrg500nrg500 Posts: 1,235B-Class
    February 01, 2016 - Tuesday
    BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
    Training location -


    Training time - 9:40 AM to 10:30 AM

    Rest Between Exercises = 2 to 4 mins

    Standing Cable Chest Flyes
    Rest Between Sets = 2 to 3 minutes
    50 lbs each hand x 5 reps
    40 lbs each hand x 6 reps
    40 lbs each hand x 6 reps
    40 lbs each hand x 6 reps

    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    200 lbs x 5 reps (narrow-width neutral grip)
    200 lbs x 5 reps (narrow-width neutral grip)
    200 lbs x 4 reps (narrow-width neutral grip)

    One-arm Tricep Cable Press Down
    Rest Between Sets = 2 to 3 minutes
    70 lbs each hand x 10 reps
    80 lbs each hand x 4 reps
    60 lbs each hand x 8 reps

    Pull Up
    Rest Between Sets = 2 to 3 minutes
    BW x 6 reps (narrow-width supinated grip)
    BW x 4 reps (shoulder-width pronated grip)
  • nrg500nrg500 Posts: 1,235B-Class
    February 6, 2016 - Saturday
    BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
    Training location -


    Training time - 10:00 AM to 11:00 AM

    Rest Between Exercises = 2 to 4 mins


    Pull Up
    Rest Between Sets = 
    BW x 6 reps (narrow-width neutral grip)
    BW x 4 reps (narrow-width neutral grip)
    BW x 4 reps (narrow-width neutral grip)

    Front Shoulder Cable Raise
    Rest Between Sets = 2 to 3 minutes
    80 lbs x 7 reps
    75 lbs x 7 reps
    70 lbs x 7 reps

    Tricep Rope Pull Down
    Rest Between Sets = 2 to 3 minutes
    70 lbs x 8 reps
    80 lbs x 8 reps
    90 lbs x 8 reps
    100 lbs x 8 reps
    90 lbs x 7 reps

    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    180 lbs x 6 reps (narrow-width neutral grip)
    180 lbs x 8 reps (narrow-width neutral grip)

    Seated Cable Row using finger tip grip
    Rest Between Sets = 2 to 3 minutes
    120 lbs x 8 reps (narrow-width neutral grip)
    120 lbs x 8 reps (narrow-width neutral grip)
  • nrg500nrg500 Posts: 1,235B-Class
    February 13, 2016 - Saturday
    BW = 86.4 kgs or 190.1 lbs (OMROM HBF-356, measured after workout)
    Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
    Training location -


    Training time - 11:40 AM to 12:40 PM

    Rest Between Exercises = 2 to 4 mins

    Standing Cable Flyes
    Rest Between Sets = 2 to 3 minutes
    50 lbs each hand x 8 reps
    50 lbs each hand x 6 reps
    50 lbs each hand x 5 reps
    50 lbs each hand x 4 reps

    Pull Up
    Rest Between Sets = 
    BW x 5 reps (narrow-width neutral grip)

    Tricep Rope Pull Down
    Rest Between Sets = 2 to 3 minutes
    100 lbs x 10 reps
    120 lbs x 6 reps
    110 lbs x 6 reps

    Lateral Shoulder Cable Raise
    Rest Between Sets = 2 to 3 minutes
    20 lbs each hand x 6 reps
    20 lbs each hand x 6 reps
    20 lbs each hand x 6 reps
    20 lbs each hand x 6 reps

    Seated Cable Row
    Rest Between Sets = 2 to 3 minutes
    150 lbs each x 6 reps (wide pronated grip)
    120 lbs each x 8 reps (wide pronated grip)
    120 lbs each x 10 reps (wide pronated grip)
    130 lbs each x 8 reps (wide pronated grip)

    Pull Up
    Rest Between Sets = 2 to 3 minutes
    BW x 3 reps (shoulder-width pronated grip)


    Reduced the weight and switched to a wide pronated grip for the Seated Cable Row to feel the rhomboids working more
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