BREAKING THE BAD GENES

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  • bundesheerbundesheer Posts: 208B-Class
    November 14
    Shoulder and Traps
    Same supps as usual

    WU
    Closed grip pull up / rera delt cable row
    BW x 15/ 12/12/10 / 30 kg x 15 x 2
    40 kg x 12. X 2

    shoulder DB press
    14 kg each x 20 x 2
    20 kg each x 15 x 1
    24 kg each x 10 x 1
    26 kg each x 9 x 1

    Giant sets. DB PRESS/ side/ front lateral raise
    22 kg each x 10 x 2 / 7kg each x 10 x2 / 7 kg each x10x 2
    16 kg each x 10 x 2 / 8 kg each x 10 x 2 / 8 kg each x10 x 2

    Cable rear delt fly / Bent over low pulley side lateral
    30 kg x 20 x 2 / 10 kg each side x 15 x 2
    40 kg x 15 x 1 / 15 kg each side x 12 x 1
    50 kg x 12 x 1 / 15 kg x 12 x 1

    Clean and Press / plate shrugs
    Oly x 20 x 1 / 20 kg each x 20 x 4
    30kg x 15 x 2
    40 kg x 10 x 2

    End
    Same post work out supps
  • dimzon03dimzon03 Posts: 1,526A-Class
    bundesheer wrote:
    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

    Hindi mapanood sir...naka-private  :smile:
  • bundesheerbundesheer Posts: 208B-Class
    Ganon ba?shytype ako brod,hehehhe.okay na,binago ko na yung settings,
  • bundesheerbundesheer Posts: 208B-Class
    November 16 2015

    1st day of Intermittent Fasting 16/8 and change program

    Chest /Bicep

    WU
    Pullups/Dips
    BW x 15,12,12,10 / BW x 25,20,20,20

    DB BP
    16 kg each side x 20 x 1
    20 kg each x 15 x 1
    24 kg each x 15 x 1
    30 kg each x 10 x 1
    32 kg each x 6 x 1 ( weak,no pre wo supplements today)
    26 kg each x 10 x 1

    DB INCLINED PRESS/DB FLYES
    20 kg each x 15 x 1 / 12 kg each x 10x 4
    24 kg each x 10 x 1
    26 kg each x 10 x 1
    30 kg each x 6 x 1

    CABLE CROSSOVER/ LOW CABLE CROSSOVER / OVERHEAD CABLE CURL

    40 kg x 20 x 1/ 30 kg x 15 x 1 / 30 kg x 15 x 1
    50 kg x 10 x 1/ 40 kg x 10 x 1/ 30 kg x 10 x 1
    60 kg x 8 x 1 / 40 kg x 10 x 1/ 40 kg x 10 x 1
    50 kg x 10 x 1 / 30 kg x10 x 1/ 30 kg x 15 x 1

    EZ BAR CURL/ DB HAMMER CURL
    10 kg x 20 x 1 / 14 kg each x 15 x 1
    15 kg x 15 x 1 / 16 kg each x 12 x 1
    20 kg x 12 x 1 / 18 kg each x10 x 2
    22.5 kg x 10 x 1

    EZ BAR PREACHERS CURL
    15 kgx 10 x 2
    10kg x 15 x 2

    End
    Same supps as usual,
    Im not satisfied with my nutrition today,nde nakaluto and prepare. Just have 6 eggs and 2 musli bars @ 1st meal
    2 bars musli,banana and 15g og protein shake for 2nd meal
    Porksteak,chicken wings adobo and rice for post workout meal.no veggies today.( badtrip)
  • bundesheerbundesheer Posts: 208B-Class
    November 17 2015

    LEGS DAY

    Dynamic stretching
    WU
    AIRSQUAT
    25 x 2

    KB Goblet squat/ TRX Assisted PISTOL SQUAT

    20 kg x 15 x 2 / 10 reps each legs x 3
    28 kg x 12 x 2

    FRONT SQUAT
    OLY X 15 x 1
    30 kg x 15 x 2
    40 kg x 15 x 2
    50 kgx 10 x 2
    60 kgx6x1

    Standing Calf Raise

    40 kg x 25 x 1
    60 kg x 20 x 1
    90 kg x 15 x 1
    100 kg x 12 x 1

    End
    2nd day of IF and feel weak ,i feel bloated and naduduwal ako? May nakaranas na ba ng ganito? Side effect? Parang gastric na acidic,ior is iit sobrang acid influx na ang nasa tyan ko? Or maybe nagbabago lang ang timing nang kain ko kaya ako nagkakaganito?or nasobrahan ako sa amino acid?

    FOOD AND NUTRITION FOR TODAY

    SAME SUPPLEMENTS EXCEPT I TAKE C4 as my pre wo
    12 pm
    Mixed veggies( bio frozen from supermarket.pinakuluan ko lang)3 eggs white ,rice,and pangat chicken wings adobo(lol),170 g greek yogurt with pomegranate marmalade

    3pm
    Smoked salmon sandwich and banana

    4:30 pm
    Supps

    After workout
    50 g whey iso
    3 eggs white
    Home made grilled chicken legs and wings
    Mixed veggies
    Banana
    Supps
  • owel1owel1 Posts: 142C-Class
    Buti ka pa bro lagi may veggies. Dito samin halos wala mabili. Meron mangilan-ngilan at di pa sariwa madalas. PIPINO all the time. LOL
  • bundesheerbundesheer Posts: 208B-Class
    owel1 wrote:
    Buti ka pa bro lagi may veggies. Dito samin halos wala mabili. Meron mangilan-ngilan at di pa sariwa madalas. PIPINO all the time. LOL

    May nabibili dito na frozen mixed veggies brad.mas okay kesa bumili ako ng buong brocolli,cauliflower,carrots and etc.saving money and time to cook.
  • bundesheerbundesheer Posts: 208B-Class
    NOVEMBER 19,2015

    45 minutes Back Exercises :(( tumawag si esmi at mamalengke daw kami kaya bitin at hingal kabayo sa pagmamadali.

    SLED EXERCISE PUSH AND DRAG

    200 meters x 2 x 95 kg
    200 meters x 2 x 125 kg
    200 meters x 1 x 165 kg

    Bent over Barbell row/ Bent over 2 arm Long Bar row
    Oly x 25x 1 / 40 kg x 20x 1
    40kgx 15x 2/ 50kg x 15 x 2
    50 kg x12x 2/ 60kg x 12x 2

    Seated Cable row / wide lat pulldown

    45 kg x 15 x 1 / 45 kg x 15 x 1
    75kg x 12x 1 / 65 kgx 12 x 1

    End

    To be continued tomorrow yung back,Triceps and Abs WO.

    Usual Supps plus C4 ,
    nutrition
    4th day of IF
    1st meal
    Grilled Salmon fillet,chicken wings,2 eggs white and 1 egg,rice,fresh tomatoes and cucumber,greek yogurt,no mixed veggies at nde nakaluto
    2nd meal
    SMOKED Salmon sandwich

    POST wo meal
    Sinigang ulo ng SALMON at paksiw na dilis,rice,no veggies again,maybe tomorrow na lang.
    Fruit fresh cheese yogurt
    Usual supps @night
  • bundesheerbundesheer Posts: 208B-Class
    November 20 2015

    Back/Triceps

    WUj
    KB ALTERNATING RENEGADE ROW/KB PUSH UP
    10 kg each x 20 x 1 / 20 reps x 5
    12 kg each x 15 x 2
    20kg each x 10 x 2

    ISO LAT WIDE REVERSE PULLDOWN / PLATE SHRUGS
    40 kg x 20 x 1 / 15kg each x 20 x 2
    70 kg x 15 x 1
    80 kg x 15 x 1 / 20 kg each x 15 x 2
    100 kg x 12 x2

    ISO LAT WIDE PULLDOWN
    80kg x12x2
    100kg x 12 x 1
    110kg x 10 ,8

    CG BP/ONE ARM LONG BAR ROW

    OLY X 25 x 1 / 15kg x10 each side x 4
    40 kg x 15 x2
    50 kg x 12 x 2

    SKULL CRUSHER / EZ BAR CGBP/DB SHRUGS
    10kg x 15x 1 / 10kgx 15 x1/ 26 kg each x20 x 1
    20 kg x 12 x 2 //20kg x12 x2/ 32 kg each x 15 x 1
    22.5 kgx10 x 2 / 22.5 kg x 10 x 2 / 40 kg each x 12x 1
    26 kg each x 15 x 1

    SITTING ONE ARM DB TRICEP EXTENSION

    7kg each x 15 x 2
    8kg each x 15 x 1
    9 kg each x 12 x 2

    End

    Same supps and no calories count for every meal( nakakatamad magtype na.lol)
    5th day of IF
  • bundesheerbundesheer Posts: 208B-Class
    November 20 2015

    Back/Triceps

    WUj
    KB ALTERNATING RENEGADE ROW/KB PUSH UP
    10 kg each x 20 x 1 / 20 reps x 5
    12 kg each x 15 x 2
    20kg each x 10 x 2

    ISO LAT WIDE REVERSE PULLDOWN / PLATE SHRUGS
    40 kg x 20 x 1 / 15kg each x 20 x 2
    70 kg x 15 x 1
    80 kg x 15 x 1 / 20 kg each x 15 x 2
    100 kg x 12 x2

    ISO LAT WIDE PULLDOWN
    80kg x12x2
    100kg x 12 x 1
    110kg x 10 ,8

    CG BP/ONE ARM LONG BAR ROW

    OLY X 25 x 1 / 15kg x10 each side x 4
    40 kg x 15 x2
    50 kg x 12 x 2

    SKULL CRUSHER / EZ BAR CGBP/DB SHRUGS
    10kg x 15x 1 / 10kgx 15 x1/ 26 kg each x20 x 1
    20 kg x 12 x 2 //20kg x12 x2/ 32 kg  each x 15 x 1
    22.5 kgx10 x 2 / 22.5 kg x 10 x 2 / 40 kg each x 12x 1
                                                           26 kg each x 15 x 1

    SITTING ONE ARM DB TRICEP EXTENSION

    7kg each x 15 x 2
    8kg each x 15 x 1
    9 kg each x 12 x 2

    Same supps and no calories count for every meal( nakakatamad magtype na.lol)
    5th day of IF
    END
  • bundesheerbundesheer Posts: 208B-Class
    November 21 2015

    Chest  day

    Dynamic stretching
    WU
    JUMP BOX /KB SWING
    15 reps x 4 /12,16,18,20 kg x 15

    Bench press/ battle rope

    40kg x 20 x 1 / 20 sec x 5
    50 kg x 15 x 2
    80 kg x 7 x 2

    Inclined BP/ 14 kg ball plyo push up

    50 kg x 15 x 4 / 20 reps x 4


    INCLINED DB PRESS

    20kg each  x 15 x 2
    26 kg each x 10x 1
    30 kg each x 10x 1

    ISO LAT BP

    40 kg x 15 x 2
    60 kg x 10 x 3

    End

    November 22,2015

    Shoulder day

    Stretching

    DB SHOULDER PRESS

    12kg each x 20 x 2

    16 kg each x 15 x 1

    20 kg each x 15 x 1

    24 kg each x 8 x 2

    DB PRESS/lateral/rear raises

    20kg each x 10 x 4/ 8kg each x 10x4/8 kg each x 10x 4

    Upright BB ROW/ DB FRONT RAISE

    25 kg x 10x 4 / 8kg each x 20x 4

    Facepull/ROPE TRICEP PUSHDOWN

    20kg x 20 x 2
    25 kg x 20 x 1
    30 kg x 20x 1
    35 kg x 15 x 1
    40 kg x 15 x 1
    25 kg x 20 x 1/ 25 kg x 20 x 1
    30 kg x 15 x2/ 35 kg x 15 x 2
    35 kg x 15x1/ 40 kgx 12 x 1

    Legs raises / Plate shrugs

    15 reps x 4/ 20 kg each x 20 x 4

    End
  • bundesheerbundesheer Posts: 208B-Class
    November 24 2015

    Legs day
    2nd week of IF

    WU
    Wide grip pullup/ Dips
    BW x5,4,3,2,1 x 4/ BW X 5,4,3,2,1 x 4

    KB GOBLET SQUAT/ KB WALKING LUNGES
    12 kg x 25 x 1 / 8kg each x 26 x 2
    20 kg x 15 x 1/
    24 kg x 15 x 1/ 12 kg x 20 x 2
    28 kg x 15 x 1

    Back SQUAT
    OLY X 25 x 1
    50 kg 15 x 1
    80 kg x 10 x 1
    90 kg x 5 x 2
    100 kg x 2 x 1
    80 kg x8,6

    LEGS EXTENSION

    25 kg x 30 x 2
    35 kg x 25 x 1
    45 kg x 20 x 1
    55 kg x 15 x 1
    70 kg x 10 x 1

    LEGS FLEXION
    25 kg x 20 x 1
    35 kg x 20 x 1
    40 kg x 15 x 1
    45 kg x 12 x 1
    30 kg x 15 x 1

    STANDING CALF RAISE

    50 kg x 20 x 1
    70 kg x 20 x 1
    85 kg x 15 x 1
    100 kg x 12 x 1

    End
  • owel1owel1 Posts: 142C-Class
    bundesheer wrote:

    STANDING CALF RAISE

    50 kg x 20 x 1
    70 kg x 20 x 1
    85 kg x 15 x 1
    100 kg x 12 x 1

    bro, may machine ka ba na ginagamit dito sa calf raise mo o weights na hawak lang? Yung leg press lang kasi ginagamit ko at seated calf raise. Pero tingin ko mas may tama kapag standing calf raise. May stretch sa baba at contraction sa taas.

    Natanong ko lang kasi di lumalaki ang calves ko. Yung bone structure ng calves ko eh yung parang kay jose manalo, so nahihirapan ako palakihin yung gastrocnemius at soleus muscle ko o yung inner part. Ang hirap tamaan kahit ano gawin ko. So iniisip ko baka magwo work ang standing calf raise.
  • bundesheerbundesheer Posts: 208B-Class
    owel1 wrote:
    bundesheer wrote:

    STANDING CALF RAISE

    50 kg x 20 x 1
    70 kg x 20 x 1
    85 kg x 15 x 1
    100 kg x 12 x 1

    bro, may machine ka ba na ginagamit dito sa calf raise mo o weights na hawak lang? Yung leg press lang kasi ginagamit ko at seated calf raise. Pero tingin ko mas may tama kapag standing calf raise. May stretch sa baba at contraction sa taas.

    Natanong ko lang kasi di lumalaki ang calves ko. Yung bone structure ng calves ko eh yung parang kay jose manalo, so nahihirapan ako palakihin yung gastrocnemius at soleus muscle ko o yung inner part. Ang hirap tamaan kahit ano gawin ko. So iniisip ko baka magwo work ang standing calf raise.

    Machine bro.we have the same dillema.tinutukso nga ako ng asawa ko ng chicken legs o johnny bravo.hehehe.ginagawa ko ay more reps lagi and pause for few seconds.
  • owel1owel1 Posts: 142C-Class
    bundesheer wrote:

    Machine bro.we have the same dillema.tinutukso nga ako ng asawa ko ng chicken legs o johnny bravo.hehehe.ginagawa ko ay more reps lagi and pause for few seconds.

    Oo. Importante yung pause. Pero try ko more reps.Thanks bro
  • bundesheerbundesheer Posts: 208B-Class
    owel1 wrote:
    bundesheer wrote:

    Machine bro.we have the same dillema.tinutukso nga ako ng asawa ko ng chicken legs o johnny bravo.hehehe.ginagawa ko ay more reps lagi and pause for few seconds.

    Oo. Importante yung pause. Pero try ko more reps.Thanks bro

    :clean: Keep  on pumping lang  bro at nang lalo maglaway sayo ang boss mo.hahahhah
  • bundesheerbundesheer Posts: 208B-Class
    NOVEMEBER 26,2015
    Chest and ABS

    DYNAMIC STRETCHING

    WU
    INVERTED ROW/DIPS
    BW X 15x4 / BW X 20x 4

    INCLINE DB PRESS
    20 kg each x 20 x 1
    30 kg each x 10x 2
    34 kg each x 8,6

    INCLINE DB PRESS/INCLINE DB FLYES
    26 kg each x 10x 4 / 14 kg each x 10 x 4

    DECLINE DB PRESS /DECLINE DB FLYES
    26 kg each x10,9,9,7 / 14 kg eachx 10x4

    ISO LATERAL BP /ISO LATERAL MACHINE SHRUGS
    40 kg x 10x 5 / 40 kg x 20 x 5 ( sinubukan kong giant set with push up kaso hanggang 4 reps lang at di na kaya)

    SLED PUSH AND ROW

    85 kg x approx 200m x 3

    ABS EXERCISES

    END
  • owel1owel1 Posts: 142C-Class
    bundesheer wrote:
    :clean: Keep  on pumping lang  bro at nang lalo maglaway sayo ang boss mo.hahahhah

    Haha. di na ko sumasama sa shot nila bro. Ayoko ng uminom baka matuloy ang di inaasahang mangyari
  • bundesheerbundesheer Posts: 208B-Class
    NOVEMBER 28  2015

    Back 
    Dynamic stretching
    Wu
    Chin up/ Kb DEADLIFT
    Bw x 12x 3 / 16 ,20,28 kg each x 15
    Potek walang available na squat rack, kaya nag farmers walk na muna.

    Deadlift
    60kg x 15 x 2
    100 kg x 10 x 3
    120 kg x 5 x 1
    130 kg x 2 x 1
    140 kg - failed lol.betterluck nxt time


    Giant set aka DEATHROW( DEADLIFT/BENT OVER ROW/SHRUGS)
    60 kg x 10 x 3
    70 kg x 10 x 1/ 70 kg x 8x 1/ 70kg x 8x 1

    ONE ARM DB ROW
    26 kg each x 15 x 1
    30 kg each x 15 x 1
    34 kg each x 12 x 1
    36 kg each x 10 x 1

    End
  • bundesheerbundesheer Posts: 208B-Class
    November 29 2015

    Pabebe workout shet!

    Dahil sa swoleness ng katawan ( chest,back,legs) ay puro machine at lightweight lang ang exercises.eto ang downside ng natty,matagal ang recovery time.

    STAIRWAY MASTER 15 mins 

    Machine Shoulder press
    30 kg x 30x 1
    40 kg x 30x1
    60 kg x 20 x 1
    70 kg x 15 x 1
    85 kg x 12 x 1

    Butterfly reverse
    25 x 15 x 2
    30 x 15 x 1
    35 x 12 x 1

    Machine Lateral raise
    15 kg x 20 x 2
    20 kg x 12 x 2

    Widegrip Lats pulldown
    40 kg x 15 x 2
    50 kg x 15 x 1
    60 kg x 12 x 1
    70 kg x 10 x 1

    End
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