popoycanton's log

Cycle 2 week 3
Shoulder Press Mon, 10 Mar
Set 1 95.00 x5
Set 2 110.00 x3
Set 3 120.00 x5
PR: Set 3=5

Accessory
seated DB OHP
40x5x10

Lat work DB rows
40x10
60x10
100x10
60x20

cardio
bike ride
Distance 12.5km
Moving Time 36:43 minutes
Avg Speed 20.5km
Elapsed Time 36:43
«13456

Comments

  • popoycantonpopoycanton Posts: 216C-Class
    Bought 1k ube halaya
    CAM01081.jpg
    I ate 250grams in one sitting, shit sira ung diet...Ung gumagawa kasi nito limited lang ung volume at hindi lingo-lingo ang gawa, so medyo special sya in a sense. Limited edition halaya lol


    paano ninyo iniiwasan ang sweets? Yan ang kryptonite ko.
  • popoycantonpopoycanton Posts: 216C-Class
    Cycle 2 week 3
    Deadlift 11 Mar

    WU
    1platex5
    +20x5
    2px3
    2p+20x1

    Set 1 250x5
    Set 2 285x3
    Set 3 315x3
    PR: Set 3

    165x10 sumo
    165x10 sumo
    165x10
    165x8 sumo
    165x10 sumo

    lat PD
    ?? 3x12

    abs
    roman chair leg raises
    3x12

    cardio
    bike 40 mins
    20 kph
  • popoycantonpopoycanton Posts: 216C-Class
    gym off


    bike 60 mins
    20kph



    Feeling strong. I have a lingering feeling that if I train more hip adductor I'll have a move solid pedal stroke and more economy to relax my upper body on-saddle. I'll hit the adductor machine next time in the gym.
  • Chico EnzoChico Enzo Posts: 420C-Class
    Cycle 2 week 3
    Deadlift 11 Mar

    WU
    1platex5
    +20x5
    2px3
    2p+20x1

    Set 1 250x5
    Set 2 285x3
    Set 3 315x3
    PR: Set 3

    165x10 sumo
    165x10 sumo
    165x10
    165x8 sumo
    165x10 sumo

    lat PD
    ?? 3x12

    abs
    roman chair leg raises
    3x12

    cardio
    bike 40 mins
    20 kph

    mirin DL stats sir\m/
  • popoycantonpopoycanton Posts: 216C-Class
    Chico Enzo wrote:
    Cycle 2 week 3
    Deadlift 11 Mar

    WU
    1platex5
    +20x5
    2px3
    2p+20x1

    Set 1 250x5
    Set 2 285x3
    Set 3 315x3
    PR: Set 3

    165x10 sumo
    165x10 sumo
    165x10
    165x8 sumo
    165x10 sumo

    lat PD
    ?? 3x12

    abs
    roman chair leg raises
    3x12

    cardio
    bike 40 mins
    20 kph

    mirin DL stats sir\m/

    thanks paps
  • popoycantonpopoycanton Posts: 216C-Class
    stretching

    face pull 40 to 60 = 50reps total
    adductor machine 60x20, 80x20

    12kg KB swings x 15
    12kg KB snatch x 15
    heart rate is up, nice


    Bench Press Thu, 13 Mar
    WU
    20x10
    1px5

    Set 1 135.00 x5
    Set 2 155.00 x3
    Set 3 175.00 x3
    PR: Set 3 3

    DBBP incline
    40x12
    40x12
    50x12

    DBBP flat
    50x12
    40x12
    40x12

    DB rows
    45x10
    60x10
    80x10
    60x20

    lat PD
    80x3x12

    DB tri extensions
    35x2x12

    cable tri extensions
    forgot x2x12

    adductor machine 60x20, 80x20



    walk 20 plus mins


    Felt bloated after lunch. Only thing different today meal-wise was instead of instant noodles for breakfast, I ate two servings of oat meal and for lunch an extra 0.5 rice. This is something to observe in the future.

    *by the way I rotate the instant noodles w/ ham sandwiches, burgers, oats. It just so happen we have a lot of noodles this week.


    adductor machine felt strong, am going to do this at least 3xweek.
  • popoycantonpopoycanton Posts: 216C-Class
    Squat Fri, 14 Mar

    facepull
    40-60=50reps

    adductor machine 80x2x20

    WU
    20x5
    1px5
    1p+20x3

    Set 1 190.00
    Set 2 215.00
    Set 3 240.00
    PR: Set 3 2

    135 x10
    135 x10
    135 x10
    135 x20

    adductor machine superset w/ squat
    80x3x20

    done as I'm short on time.


    I got to remember to get large valsalvas every time even on accessory work, not the quick sh!t I do now.
  • popoycantonpopoycanton Posts: 216C-Class
    went for a jog. Not as easy as I had thought. I had the cardio endurance but act of jog/run itself (I assume) requires more adaption. That said I think I'll do more as I kinda liked it.
  • popoycantonpopoycanton Posts: 216C-Class
    Deload week. I was going to skip going to the gym and just get some R&R, pero hindi nakatiis

    Shoulder Press
    WU
    Set 1 85 x5
    Set 2 100.00 x5
    Set 3 110.00 x7
    PR: Set 3 7

    Accessory
    seated DB OHP / Superset curls
    35x10x10 / 20x10x10

    deltoid lat raises / Supset preacher
    15 x4x12 / 15x4x10


    cardio
    bike ride
    40 mins
    20 kph
  • monching11monching11 Posts: 7,273B-Class
    Pics please for pancit canton gains reference.
  • YatezYatez Posts: 2,745
    lang ya 212lbs ka pala pics please
  • popoycantonpopoycanton Posts: 216C-Class
    @mon

    as requested

    photo-761996.JPG
  • YatezYatez Posts: 2,745
    ^you being a smart aleck bro?
  • daltonkamotedaltonkamote Posts: 3,629
    wow!!!! nice reply dude..... tsk tsk tsk.
  • monching11monching11 Posts: 7,273B-Class
    looking lean and slim there brah. You must be strong and flexible. mirin progress from human to noodle
    homemakerrumi_8gkxepey_C_Detail.jpg
  • popoycantonpopoycanton Posts: 216C-Class
    Shoulder Press
    WU
    Set 1 85 x5
    Set 2 100.00 x5
    Set 3 110.00 x9
    PR: Set 3 9

    Accessory
    seated DB OHP / Superset tri push downs
    35x5x10 / 50x5x10

    deltoid lat raises / Supset ez curls
    20 x5x10 / 30x5x10

    adductor machine
    stack x 20
    stack + 20 x 20

    cardio
    bike ride
    40 mins
    20 kph
  • JettieJettie Posts: 3,763B-Class
    post pics bro.
  • YatezYatez Posts: 2,745
    Lakas mo sir sa adductor machine grabe stack pa! Props!
  • popoycantonpopoycanton Posts: 216C-Class
    kaunti lang un stack paps, hindi ako ganun kalakas.

    saka na ako post ng pics pag significant na ung fat loss ko; ang lalaki ng katawan ng karamihin dito, out of place ang pic ng fat guy.
  • Emman1986Emman1986 Posts: 1,819B-Class
    " out of place ang pic ng fat guy "

    bro, ok lang ke fat o ke skinny, reference mo yan dito at agag motivation sa darating na panahon sa mga newbie na makakita :) pag nag back read sila sa journal mo makikita yung sinasabi mo na "fat guy " sa simula then after ilang pages, makikita yung mga changes mo :) kaya ok lang yun bro pero sa huli, desisyon mo pa rin ;)
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