BREAKING THE BAD GENES

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  • bundesheerbundesheer Posts: 208B-Class
    Its almost a year since my last post and parang walang nagbago.from 66.4 kg to 67.5 kg na ako ngayon
    Parang see saw ang progress because twice ako umuwi sa Pinas this year ( May and August) and as usual walang disiplina sa pagkain at inom (u cant turn down a barkadas invitation).
    Btw,first thing first,diet and nutrition ang sinimulan kong baguhin( rice is not my everyday carbo anymore,i switch to kamote na) and add some veggies.
    Second,im preparing in advance my post workout meal which i believe is the most important meal of the day.
    Third,trial and error ako sa supplements,dinagdagan ko ng acetyl carnitine as my fatburner yung usual supplements ko ( isowhey,bcaa 8:1:1,fishoil,cretatine and mgnesium)
    And lastly,change ko program ko,dinagdagan ko ng functional training as my warm up and cardio like battle rope and Sled exercise
    So let see if i gonna lose some freaking BF and overcoming my plateau.
  • bundesheerbundesheer Posts: 208B-Class
    Post WO meal

    image.jpg2_zps3zj4k9hr.jpg
  • bundesheerbundesheer Posts: 208B-Class
    image.jpg1_zps96yjy4jr.jpg
  • bundesheerbundesheer Posts: 208B-Class
    image.jpg3_zpszf6mkwhl.jpg
    image.jpg4_zpsfxvtl2tb.jpg

    Last month set of supplements i bought online.
    Magastos talaga tong hobby na to pero okay lang kesa sa bisyo ko iwaldas pera ko
  • bundesheerbundesheer Posts: 208B-Class
    Mga brod,paano ba mag embed ng video?magpapa correct form lang akp sa squat,sabi ng gymbuddy friend ko na medyo naglelean daw ako forward.
  • bundesheerbundesheer Posts: 208B-Class
    Legs day

    Stretching 10 mins

    Push and drag sled exercise 4 set approximately 150 meters x 2

    Squat with OLYbar 25 reps x2
    50kg x 15 x 2
    80kgx 6x2
    85kgx3x2
    50kg x 12x1

    Sitting Calves raise
    70kg x failure x 6

    End
    Hirap magbuhat pag galing sa duty,40 percent na lang ng energy ang nauutilize ko.dead tired pagdating ng bahay.
    Well ithere will be next day.
  • rtravino29rtravino29 Posts: 1,549
    Mga brod,paano ba mag embed ng video?magpapa correct form lang akp sa squat,sabi ng gymbuddy friend ko na medyo naglelean daw ako forward.

    click on preview post
    then at the top middle right corner, click the "insert video" ( left side nang smiley)
    change video type to youtube, then post the url,
    btw.
    dun sa vid mo.. ano ung nakapatong sa batok mo?
  • bundesheerbundesheer Posts: 208B-Class
    rtravino29 wrote:
    Mga brod,paano ba mag embed ng video?magpapa correct form lang akp sa squat,sabi ng gymbuddy friend ko na medyo naglelean daw ako forward.

    click on preview post
    then at the top middle right corner, click the "insert video" ( left side nang smiley)
    change video type to youtube, then post the url,
    btw.
    dun sa vid mo.. ano ung nakapatong sa batok mo?

    thanks bro. :biggrin:
  • bundesheerbundesheer Posts: 208B-Class
    rtravino29 wrote:
    Mga brod,paano ba mag embed ng video?magpapa correct form lang akp sa squat,sabi ng gymbuddy friend ko na medyo naglelean daw ako forward.

    click on preview post
    then at the top middle right corner, click the "insert video" ( left side nang smiley)
    change video type to youtube, then post the url,
    btw.
    dun sa vid mo.. ano ung nakapatong sa batok mo?

    towel,medyo hindi pa sanay na walang sapin pero lately ay nde na ako gumagamit.rekta na sa shoulder ang olybar
  • bundesheerbundesheer Posts: 208B-Class
    Nov 1

    Shoulders and Traps

    Eat 170 gram of greek yogurt with pomegranate marmalade before going to gym
    Take 1 lCarnitine and put 2 scoop of BCAA plus in my shaker.

    WU
    Stretching 10mins
    BW Squat/ Pistol Squat (superset)
    20/10 each Legs x 3 set

    Pullups/(wide grip)/Dips(Superset) BW
    5/4/3/2/1 x 3

    Shoulder DB press
    WU 14 kg each side x 15x2
    16 kgx 15x 1
    Superset with DB lateral raise
    22kg x 12 x 1/ 8kg x12x4
    24kgx 10x 1
    26kg x 6 x 2

    Cable rear deltfly / Bent over low pulley side lateral

    30kgx15x2 / 10kg each side x 15 x2
    40 kgx 12x 2 / 15kg x 12 x2
    50kg x 12x1 / 20kg x10x 1

    Cable Rope rear delt rows / Cable upright row
    30 kg x 15x 2 ( with 3 seconds pause and squeeze) / 30kg x15x2
    40 kg x 15x 1 / 40 kg x 15x2
    50 kg x 12 x 1 / 40 kg x 15 x 2
    55 kg x. 10 x 1 / 40 kgx 15x 1

    Traps
    DB shrugs
    22 kg each x 15 x 2 superset with DB lateral raise 8kg each x 12 x 2
    26 kg each x 15 x 1. superset same
    32kg each x. 12 x 1. superset same
    38 kg each x 12 x 1
    42 kg each x 10 x 2

    Smithmachine shrugs

    20kgx 15x 2
    40kg x 12x 1
    60kg x 12x1
    80kgx 10x2
    End

    Drink wheyprotein isolates and 1 fishoil and eat 1 banana as my maldextrose.
    Go home and eat my post wo meal.
  • owel1owel1 Posts: 142C-Class
    Ganda ng pre and post-work out supply mo sir ah.
  • bundesheerbundesheer Posts: 208B-Class
    Thanks bro,kelangang mglevel up.
  • bundesheerbundesheer Posts: 208B-Class
    Finally dumating na din ang supply ko for the month of November,almost a week din ako naghintay.
    IMG_20151102_184555_zpsw9rnkmhv.jpg
  • bundesheerbundesheer Posts: 208B-Class
    Nov 3

    30 minutes before going to gym ,i take a scoop of C4 and 170 grams of greek yogurt with marmalade( Hello papa DOMS)
    At the gym,take a capsule of LCarnitine and 2 scoops of BCAA+

    Push/Pull

    WU
    Pullup/Dips superset
    BW x 12x2 / BW x20x2
    BWx.10 x1 /BWx 15x1
    BW X 8 x1 /BW X 12x1
    BW + chain collar (20kg) x6x 1/ BW + chain collar x 10x1

    INCLINED DB PRESS/ One Arm DB row superset
    WU
    14kg each x 20x2 / 18kg each x 15 x 2
    22kg each x 12 x 1/ 24 kg each x 15 x 1
    30 kg each x 10 x 1 / 30 kg each x 12 x 1
    34 kg each x 8 x 1 (PR) / 26 kg each x 12 x 1

    INCLINED DB PRESS/ INCLINED DB FLYES
    28 kg each x 10 x2 / 14kg each x 10 x 2

    iISO LATERAL HORIZONTAL MACHINE BP/ ISO LATERAL HIGH ROW superset
    50kg x 15x 1 / 30 kg each arm x 15x1
    60kg x 12 x 1/ 40 kg each arm x 15x 1
    70 kg x 10 x 1/ 45 kg each arm x 12x1
    70 kgx 10 x 1 / 45 kg each arm x 12 x 1

    CARDIO
    SLED exercises push and drag
    112 kg x 40 meters x 3
    82 kg x 40 meters x 1

    Hanging legs raise,medicinal ball crunch and machine ab crunch

    Badtrip,nakalimutan ko iso 100 protein ko,buti na lang at may dymatize eliteX vanilla sachet ako sa bag pero nde ko naubos at tinapon ko yung tira, ang sama ng lasa ,im not a fan of vanilla flavor,freebies lang kse nung bumili ako ng Dymatize iso 100 kaya okay lang.

    End
  • bundesheerbundesheer Posts: 208B-Class
    pullup wide grip

    Normal grip pullup with collarchain

    SLED exercises DRAG AND PUSH
  • bundesheerbundesheer Posts: 208B-Class
    November 4
    1 cup of coffee before going to gym
    1 capsule of LCarnitine and 2 scoop of BCAA+ 8:1:1 powder.

    Anything Goes (LOL) tinatamad talaga ako at galing duty pero nanaig pa din ang strong will kaya pumunta pa din ako ng gym

    Cardio
    Stairmaster 15 mins hard level

    Stretching 5 mins
    Battle rope / KB Goblet squat superset
    20 sec x4 / 20 kg x 15 x 2
    24 kg x 12 x 2

    EZ BAR curl / Oberhead Cable curl superset
    10 kg x 15 x 2 / 30kg x 15x 2
    15 kg x 12 x 1 / 40 kg x 12 x 1
    20 kg x 10 x 2/ 40 kg x 10 x 2

    Close grip EZ bar preachers curl / DB Hammer curl
    10kg x 15 x4 / 16 kg each x 12 x 1
    18 kg each x 12 x 1
    20 kg each x 10 x 2

    DB CURLS lying against an Incline / lunges
    9 kg each x 10x 2 / 20 reps x 2

    Protein shake + banana + fishoil
    Morning supp - Fish oil + 2 tabs of BCAA 8:1:1
    Evening supp - fishoil + ZMB

    End
  • bundesheerbundesheer Posts: 208B-Class
    NOVEMBER 7 2015

    30 mins before WO 1 scoop of c4 and 1 banana
    intraworkout supp : 1 LCarnitine and 2 scoop of BCAA+ (last scoop na sya,next month na ulit ang next order)

    Legs and Tricep

    WU
    Airsquat
    25 x 2
    With OLY
    25x 1
    Backsquat atg
    60 kg x 15 x 2
    80 kg x 8 x 1
    90 kg x 6x 1
    100 kg x 3x 1
    105 kg x 2 x 1 ( PR)
    60 kg x 15 x 1

    LEG PRESS
    60kg x 30 x 1
    120 kg x 25 x 1
    180 kg x 20 x 1
    260 kg x 12x 2 ( PR)
    180 kg x 15 x 1

    Rope Tricep pushdown/l Lunges
    15 kg x 25 x 2 / 20 reps
    35 kg x 15 x 1 / 20 reps
    45 kg x15 x 1 / 20 reps
    55 kg x 10 x 8 / 20 reps
    Dropset
    55/45/35/25/15 x 8 x 1 ( swell to the max)

    Standing overhead EZbar tricep extension/Cable one Arm tricep extension
    10 kg x 15 x 4 / 15 kg each x 10 x 1
    20kg x 10x 1
    25 kg x 10 x 1
    15 kg x 10 x 1
    ABS Exercise

    Ab roller/ Plank
    15 x 4 / 30 seconds

    End
    whey iso/ fish oil
    Later before going to bed 2 tabs of bcaa 8:1:1 / 1 tab ZMB6
  • bundesheerbundesheer Posts: 208B-Class
    NOVEMBER 8 2015

    1 scoop of C4, 2 tabs of BCAA+ and 1 fishoil

    At the gym 1 tab of LCarnitine

    Push/Pull
    Stretching
    WU
    Pull up widegrip / Dips
    BW X 5/4/3/2/1 x 4

    BB BENCHPRESS/ BENT OVER 2 ARM LONG BAR ROW
    Oly x 25 x 1 / 40 kg x 20x 2
    50kg x 16 x 1
    70 kg x 8 x 1/55 kg x 15 x 1
    80 kg x 3 x 4 / 65 kg x 12 x 4
    70 kg x 8 x 3 / 65 kg x 12x 3

    BB INCLINE PRESS / DB FLYES
    50 kg x 12 x 5 / 14 kg each x 10 x 5

    ISO-LAT INCLINE PRESS / ISO LAT LOW ROW
    40 kg x 12 x 4 / 60 kg x 20 x 1
    / 90 kg x 15 x 2
    / 110 kg x 10 x 2
    50 kg x12x 1

    ISOLAT WIDE PULLDOWN / ISOLAT ONE ARM LOW ROW
    40 kg x 20 x 1/ 110 kg x 12 x 4
    80 kg x 15 x 3

    DIPS + 20kg Collar chain / UNDERHAND CABLE PULLDOWN
    10 rep x 1/ 50 kg x 12 x 3
    8 rep x 1
    7 reps x 1

    End
  • bundesheerbundesheer Posts: 208B-Class
    Dito na lang ako magrarant

    Badtrip talaga kanina at ang plano kong deadlift, chin up and shoulder excercises ay dinnatuloy dhil sa dami ng tao.grupo grupo pa na nagfreeletics.
    Kaya cardio at legs n lang ginawa ko. Naghintay ako na matapos sa squat rack ang isang 6footer na kung makahiyaw ay kala mo ang bigat ng dinideadlift,120kg??? Hiyaw to the max.lol with 5 reps tapos nag giant set ng ball slamming at KB side lateral raise.kala ko yun lang gagawin kaya nagsled exercise na muna ako then after ay battle rope superset KB SWING kaso after niya magdeadlift ay nag BB shrugs at squat naman then dumating ang mga ibang lahi na hahaba ng balbas at nagsimulang mag pull up at box jump ,burpee at ano ano pang freeletics/crossfit exercises sa functionla room kaya umalis na ko at bumaba na lang para mag legs exercises .
    Better luck next time na lang.
  • bundesheerbundesheer Posts: 208B-Class
    November 12 2015

    Coffee as pre workout after duty derecho sa gym.pagdating sa gym 2 bcaa tabs and 1  Lcarnitine

    So its DL TIME  pero pagdating naman sa 2nd floor ay walang bakante ,occupied ang 3 squat rack so dynamic stretching and warm up muna

    Battle rope / Lunges + 16kg VIPR
    20 sec x 4 / 20 reps x 4

    Powerclean and push press

    40 kg x 8 x 4

    Deadlift
    65kg x 15 x 2
    80 kg x 12 x 2
    90 kg x 10 x 1
    100 kg x 8 x 2
    120 kg x 4 x 1
    130 kg x 1 x 1
    90kg x 10 x 3

    Smith machine Shoulder press
    40 kg x 15 x 3
    60 kg x 10 x 1

    Chin Up

    BW x 15 x 1
    BW + 20 kg Chain x 5 x 3

    Whey iso + banana
    Fish oil +zmb6 + 2 bcaa


    120kg DL

    130 kg DL @ 1 RM , goal 150kg at the end of the year

    CHIN UP WEAK!!! trying to improve and more reps next time.

    End
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