BREAKING THE BAD GENES

Pushing myself  beyond my limits.Photos will be uploaded  soon.

Workout  today March 31 ,2014
Back and  Tricep

Cardio -  Crosstrainer 15 minutes
WU-PUSH Up  wide,close and diamond  stance  30x2  superset with
        PULL UP WIDE GRIP- BW x 12x2

Cable  Row-  45kgx15  superset  with  Bent over Barbell Row
                       60kg x15
                        70kgx10
                        80kgx8
                        90kgx6  
Drop set ( 90kgx6,60kgx8,45kgx8)x2
Bent over Barbellrow     40kgx12x2
                                        30kg x15x3

Straight arm Pull down
40kgx15x2
50kgx12
60kgx8
65kgx8

Tbar Row
30kgx12
45kgx12
60kgx10
75kgx6

Tricep Cable one arm extension
15kgx15
20kgx12
25kgx10
30kgx8

Triceps  Pushdown rope attachment
30kgx15
40kgx12
50kgx10
60kgx8

Dips
BWx20x3

End

Uminom ng Whey protein and  bumili  ng kebapbox then  go home and take  a bath.
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Comments

  • Emman1986Emman1986 Posts: 1,815B-Class
    welcome sir! good luck sa BBing career nyo :) please keep us updated
  • bundesheerbundesheer Posts: 204B-Class
    IMG_1782095900758861_zps4daa0d57.jpg
    Danke bro.. i will update my PJ regularly (hopefully nde ningas kugon lang).lol

    Ive bought diff brand of Whey yesterday,try ko yung recommend ni Florian.
  • Emman1986Emman1986 Posts: 1,815B-Class
    asan na pala si sir florian? natuloy naba comp nya?
  • allen101allen101 Posts: 5,102
    Nice supp..
  • bundesheerbundesheer Posts: 204B-Class
    Servus PBB!
    Im back and im lost.i need some advice sa mga pro regarding sa diet kse im on cutting na pero i still gaining lbs. Binawasan ko na ang carbo intake and dinagdagan ko na nang HIIT after lifting ang program ko pero wa epek pa din,from 63.5kg last April ay naging 67.2 kg na ako ngayon.btw im endomorph body type and currently ay split routine ang program ko,i go to gym maximal 4 times a week and napansin ko na konti lang pala ang nabago sa lifting stats ko within the 6months period.
    Btw,paano nga pala baguhin ang my stats?gusto ko iupdate lahat at malagay ng pix and ill try to be active in this forum.
  • Emman1986Emman1986 Posts: 1,815B-Class
    ano po itsura nyo sa salamin sir? same as before ba bago kayo mag cutting or mas ma ma define ngayon? kasi sa salamin po ako mas naniniwala kesa sa timbangan hahaha :)
  • bundesheerbundesheer Posts: 204B-Class
    2014-12-11%2018.48.59_zpsof5vjtz9.png Bro comment ka sa current pix ko2014-12-11%2018.49.58_zpsvxojqzgm.png2014-12-11%2018.51.38_zpsbrzzp1de.pngSo mga Bros.magbubulk pa ba ako or cutting then bulk again?
    Shoulder and Traps workout sana today kaso nagtxt siesmi at nagluto daw sya ng dinner kaya ipagpabukas na lang.mahurap nang magtampo at baka di ako kausapin.heheh.
  • bundesheerbundesheer Posts: 204B-Class
    Update ko muna journal ko.
    From April 2014
    63.5kg
    Compound exercises
    DL 110kgx2
    Squat 80x5
    Benchpress 80x6
    Over head press 40kgx8
    As of Dec 2014
    Im 66.2kg na
    Deadlift - 130kgx 2
    Squat 90kgx4
    Benchpress 90kg x4
    Overheadpress 55kgx5
    @bad_assvinch,bro baka pwede mo ko bigyan ng advise to achieve my goal. My goal is to have an aesthetic body,nde pwede sa akin ang maging bulky at maliit lang ako.im 5feet 4 inches lang,gusto ko lang magdefine ang muscles ko at lose some BF.2014-12-12%2012.52.19_zpsccey4zcp.png
    my accesories sa gym.nakakatulong din talaga ang straps at belt for geavy lifting.2014-12-12%2012.51.04_zps3ifb05zg.pngeres my supps for the last 6months,magastos talaga ang BB.:)
  • rtravino29rtravino29 Posts: 1,549
    di ka rin anak nang DIYOS noh? heheh!

    tumatanggap po ako nang abuloy na supp. baka meron ka jan hahah!


    btw, anong program mo ngayon brah?
  • bundesheerbundesheer Posts: 204B-Class
    Heheheh.kunswelo ko na yan sa sarili ko at wala naman akong bisyo.
    Split routine ako kse yun ang akma sa working sched ko.
    Ano sa tingin mo bro, dapat bang magcutting muna or bulking pa?
    First time ko na mag 67kg at lumalaki ang belly ko.December 12 2014

    10mins stretching

    OHP olybar x 2x15
    30kg x1x10
    40kgx1x 8
    50kgx1x6

    Seated DB shoulder press
    18kg (each) x 1x15
    22kg x1x12
    24kg x1x8
    24kg x1x8
    20kg x1x10

    DB one arm upright row ss reverse flyes
    12kg each x 1 x 15 8kgx12
    14kg x1x15 8kgx12
    16kg x1x12 8kgx12
    20kg x1x10 8kgx 12

    Front Plate raise ss DB lateral raise
    10kg x2x15 8kgx4x12
    15kgx2x12
    20kgx1x8

    Standing behind the back low pulley deltoidraise
    10kgx4x12

    HIIT 10 minutes
    Threadmill 1 minute interval

    Brunch
    Approximately 100grams of Smoked Salmon
    2 hardboiled egg
    2 slices of American toasted bread with cottage cheese
    1 pc banana
    Coffee with milk
    1 softgel Fishoil and 1 tablet Calcium

    Before wo
    1 banana
    During workout
    1& half scoop of BCAA aproxximately 15grams of bcaa
    Post workout
    1&1/2 scoop of iso-100 approximately 35 to 40grams mixed with 3grams creatine

    Dinner
    Approximately 150 grams of grilled spareribs and 200 grams of chicken curry
    1 half cup rice
    2 pieces mandarin oranges

    Before Bed
    1 scoop iso 100 approximately 25grams with 2 spoonful of greek yogurt
    1 tablet Magnesium
    2 stick of surimi (crab meat)
  • Emman1986Emman1986 Posts: 1,815B-Class
    base sa larawan mo brad, im not pro or henyo LOL pero ang masasabi ko lang eh tuloy mo bulk mo by eating steak always dahil mayaman ka naman hahaha

    pero honestly, kung ako sa sitwasyon mo, eat lift sleep repeat lang brad :) it can do the trick :) adjust adjust lang palagi sa mga dapat i adjust
  • bundesheerbundesheer Posts: 204B-Class
    Heheehe.nde naman ako richboy bro, nabibili ko lang ang gusto ko kse wala naman akong anak at sinusuportahan.
    Until ilang kg ako magbubulk? Im not like you na bata pa at matangkad, im 37 yrs old na and 5'4" lang tapos endomorph pa.
    Madali lang ang bulking sa akin kse I can eat what I want , any kind of meat available sa supermarket but the problem is yung BF ko, sumasabay sya sa pagtaas.lol
  • Emman1986Emman1986 Posts: 1,815B-Class
    bundesheer wrote:
    Heheehe.nde naman ako richboy bro, nabibili ko lang ang gusto ko kse wala naman akong anak at sinusuportahan.
    Until ilang kg ako magbubulk? Im not like you na bata pa at matangkad, im 37 yrs old na and 5'4" lang tapos endomorph pa.
    Madali lang ang bulking sa akin kse I can eat what I want , any kind of meat available sa supermarket but the problem is yung BF ko, sumasabay sya sa pagtaas.lol

    hihihi sa bagay basta pinaglaanan talaga, mag kakaroon ;)

    base sa mga usapan dito sa forum na nabasa ko, salami pa rin ang magandang basehan. pag tumingin daw tayo sa salamain at di na kaaya aya ung mga fats sa palgid ng katawan naten, yun sign na raw po ng pag sisismula ng cutting phase..
    sa mga siksik naman pag lumabo na ung mga depinisyon ng muscles at mabibilg na, cut na rin :)

    suma total, tayo lang maka pa sasabi kung cut naba kasi makikita naten sa salamin at syempre pakiramdam din naten
  • rtravino29rtravino29 Posts: 1,549
    5'4 @ 147 lbs... hmm...

    do you track your macros bro? Ilang calorie ka per day?

    when you say cut , like you'll be on a caloric deficit?

    honestly speaking, slow bulk ako, tried doing mini cut, didn't like it, nanlalata ako, haggardo versoza mukha ko,so back to same calorie per day, could see some gains naman ( both salamin and strength)
  • Masala MakerMasala Maker Posts: 471B-Class
    Rami proteina. I'm admiring the dedication. Hebigats ng gastos men.
  • bundesheerbundesheer Posts: 204B-Class
    @emman, ayaw ko na tumingin sa salamin,nakakafrustrate.hahaha.
    @rtravino brah nde ko nacocompute macros ko,basta binawasan ko ang rice intake
    At more on fish and meat ako.trial and error pa rin sa diet
    @masal,medyo magastos nga pero its okay at swak pa naman sa budget.

    Legs day today
    December 13,2014

    Low bar squat. Olybar x2x 25
    60kgx2x15
    High bar squat. 80kgx2x8
    100kgx2x3

    Legpress
    120kgx1x25
    150kgx1x20
    180kgx1x15
    210kgx1x12
    240kgx1x5

    Seated calves raise
    30kgx2x20
    45kgx2x15
    60kgx1x12

    HIIT cycling. 15mins

    Nutrition and Supplements
    Before WO
    1 banana,1 fishoil gel and 1 calcium tablet
    IntraWo supp- Modern BCAA+ 8:1:1 15grams
    Post Wo- 40 grams Iso 100 + 3 grams micronized creatine
    Breakfast
    Mcdonalds ham nd eggs with bread and butter
    1 cappucino unsweetened
    2 hardboiled eggs

    Going to the friends xmas party mamaya so nde ko alam ano kakainin for lunch and dinner
  • rtravino29rtravino29 Posts: 1,549
    Years BB : 3 years

    you've been lifting for 3 years, so I'm assuming na di ka na beginner sa larangan nato.

    And also, I'm assuming that you know naman how important nutrition is when it comes to gains diba?

    I don't track my macros anymore as to I have a rough idea how much should I eat everyday ( though when it comes to rice, talagang tinitimbang ko pa sya, )

    you can try this,
    try using myfitnesspal app
    track mo lang yung normal na kinakain mo / supp mo per day,
    now, check mo kung akma ba sya sa goal mo
    kung akma, then sakto, kahit di mo na i track kada araw araw yung kinakain mo ( provided na alam mo ang rough estimate nang pag kain)

    kung kulang, tweak ka nang konti,
    tapos!, :)
  • Emman1986Emman1986 Posts: 1,815B-Class
    paps, magduda ka sa salamin kung ang nakita mong katawan mo eh kagaya ng katawan mo 3 years ago hehehehe

    tuloy tuloy lang at wag sususko :) yan lang mai papayo ko sayo, pampalakas ng loob hihihih
  • bundesheerbundesheer Posts: 204B-Class
    @rtravino29
    Bro nde ako nagbibilang ng macros,in short wlang disiplina sa food ,ginagawa ko lang ay ang bawasan ang portion from my regular eating habit and honestly speaking ay this year ko lang nalaman ang macros(protein,fats and carbs) kaya nasa trial and error pa ko sa nutrition.
    My apps ako ng fitness pal but wth,tinatamad ako magresearch at magtake note
    @emman,meron namang progress sa katawan for the past 3 years,ginagawa kong guinea pig ang katawan ko at sabi ko nga nasa trial and error ako regarding sa nutrition and supplements.:)December 15 2014
    Back and Traps

    Stretching 10mins
    Pull ups ss with dips
    Bw x 3x12 Bw x 3x20

    One arm DB row
    22kg x15
    28kg x 12
    30kg x 10
    32kg x 10
    22kgx15

    Tbar row
    30kg x 2x15
    45kg x 1 x 12
    60kg x 1 x 10
    75 kg x 1 x 8

    Leverage Iso row
    40kgx1x15
    60kgx1x15
    70kgx1x12
    85kgx1x8

    DB shrugs with straps
    30kg (each hand) x1x15
    34kg X1x 12
    36kg. X1x 12
    40kg. X1x 10
    44 kg. x1x 10

    EndDecember 18 2014

    Chest and biceps

    Stretching 10 mins

    Warmup
    Pullups ss push up
    Bw x3x12. Bw x 3x 30 ( 10 each for wide,close and diamond )
    Decline BB press
    Oly x2x 15
    60kg x 1x15
    80kg x 2x 6
    85 kg x2x 4
    60 kg x1x 12

    Inclined DB press
    22kg each hand x 1x12
    26kg. X1x 10
    30kg. X1x 8
    32kg. X1x8

    Machine Bench Press
    40kg x2x 15
    50kg x 2x12
    40kg x 2x 15

    Cable crossover
    12kgx1x15
    18kgx1x15
    20kgx1x12
    22kgx1x10

    Overhead cable curl ss hammer DB curl
    12kg x 1 x 15. 16kg each hand x 2x 12
    14kg x 1 x 15
    20kg x 1 x 10. 18kg. X2x 10
    22kg. X 1 x 8

    EZ bar preachers curl
    20kg x 4x 10

    Close grip EZ bar curl
    20kg x3x 10

    End
  • rtravino29rtravino29 Posts: 1,549
    Bro nde ako nagbibilang ng macros,in short wlang disiplina sa food ,ginagawa ko lang ay ang bawasan ang portion from my regular eating habit and honestly speaking ay this year ko lang nalaman ang macros(protein,fats and carbs) kaya nasa trial and error pa ko sa nutrition.
    My apps ako ng fitness pal but wth,tinatamad ako magresearch at magtake note

    you might wanna try counting your macros, IMO, counting my macros really helped me getting my goal on to the next level.

    TRIAL AND ERROR
    - this works too, because I believe that each individual responds differently on macros.
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