BREAKING THE BAD GENES

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  • bundesheerbundesheer Posts: 208B-Class
    November 30 2015

    Masakit pa rin ng konti ang katawan kaya full body workout na lang muna.

    Dynamic stretching

    Neutral grip Pullups/ Dips ( 30 mins)
    BW x 85 reps/ BW x 200 reps

    Back Squat ( 15 mins)
    Airsquat x 25 reps
    Oly x 25 reps
    60 kg x 10 x 6
    60 kg x 8

    DB BIceps Curl
    12 kg each x 12 x 2
    14 kg each x 10 ,6

    Foam rolling

    Abs exercises

    End
  • bundesheerbundesheer Posts: 208B-Class
    Silip silip lang muna at busy sa school and work but still have time for workout.
    Time management is the key!
  • bundesheerbundesheer Posts: 208B-Class
    December 8 2015
    Nagkaron din ng oras to update my journal.Holiday ngayon kaya babad sa gym kanina.

    Back and Triceps

    Stretching upper and lower back for 10 mins

    Giant Set ( Pullup normal grip, Deadlift,Bent over Row, Shrugs)
    WU
    BW x 10/ Oly x 20,15,15 x1
    BW x 10/ 40kg x10,10,10
    BW x 10/ 50kgx 10,10,10 x 2(pause for 5-10 seconds after DL
                                           Ngalay ang forearms ko.)
    BW x10/ 40kgx10,10,10

    DL/ wide grip pullup
    80 kg x 12x 1/ BW x 5
    100 kg x 10 x 1/ BW x 5
    110 kg x 3 - failed to continue,hingal kabayo na.

    Iso lateral wide Pulldown/ Iso lateral low Row
    60 kg x 15x 1/ 60 kg x 10 x 4
    90 kg x 12 x 1
    110 kg x 10,9

    EZ bar Skullcruscher/ EZ bar cgbp
    10kg x 20 x1 /10kg x 20x 1
    20kg x 12 x 2/ 20kgx12x2
    25kg x 10 x 2/ 25 kg x10 x 2
    15 kg x 15 x 1/ 15kg x 15x 1

    Cable Tricep extension/ Reversegrip Tricep Pulldown
    30kg x 20 x 1 / 30kg x 20x1
    40 kg x 15 x 2/40 kg x 10 x 2
    50 kg x 12 x 2/40 kg x 10x 2
    35 kg x 15 x 1/ 35kg x 15 x 1

    End
    Usual portion ng post WO meal ko.madami or sakto or kulang?
    image_zpsybwvvgy0.jpeg
    Hinde ako nagkwekwenta ng calories just eat in 8 hours window time.lol
  • bundesheerbundesheer Posts: 208B-Class
    DSC_0709_zps5eb7ikje.jpg
    Dumating na ang december supply
    2 pre wo at 1 intra wo.BRING IT ON!!
  • owel1owel1 Posts: 142C-Class
    bundesheer wrote:
    Usual portion ng post WO meal ko.madami or sakto or kulang?
    image_zpsybwvvgy0.jpeg

    Sakto lang yan bro. Sakin bro kung ganyan kadami di ko na kayang pagkasyahin sa tiyan ko. Kahit gustong gusto ko ubusin. Pero maganda yang post workout meal mo. Kumpleto!
  • bundesheerbundesheer Posts: 208B-Class
    @owel.nde pa kasali dyan yung fats bro,kumakain p ko ng nuts after niyan.kaya bulking ang nangyayari khit IF ang dietprogram ko.laging caloric surplus ang nangyayari,sometimes nasosobrahan ngkain ng meat at inom ng protein at amoy ammonia na ang ihi ko,on process pa rin kung ilan ang portion na kakainin ko at hirap tumanggi sa pagkain.hehehe
  • bundesheerbundesheer Posts: 208B-Class
    November 12 Legs
    November 13 Shoulders and Trap
    So busy right now kaya next time ko na lang update journal ko,puro short cut na lang muna. Regarding sa bago kong pre WO ay maganda ang tama,nakapagdagdag ako ng extra reps at nde ko nararamdaman ang fatigue,ang cons ay ngayon ko nararamdaman ang DOMS,normal lang naman yon kung intensive ang WO.
  • bundesheerbundesheer Posts: 208B-Class
    December15
    Push/pull

    Pullup widegrip/ Dips
    BWx 10,8,8,6 /BW X 20,15,15,20

    DB INCLINE PRESS/ ONE ARM DB ROW
    20kg per arm x 15 / 20 kg per arm x 15
    26 kg. X 15 / 26 kg x 15
    30 kg x 10 / 30 kg x 10
    34 kg x 8 x 2 / 34 kg x 10 x 2

    BB BP/ Widegrip LAT PULLDOWN
    50 kg x 15 / 50 kg x 15
    70 kg x 8,5,6,5 / 60kg x 12 x 2 ,70 kg x 12 x 2

    End
    Less than an hour WO

    DECEMBER 16 2015

    Legs hypertrophy

    Dynamic stretching

    Back squat
    BW X 25,25
    60 kg x 12,12
    80 kg x 8,10,10,8
    60kg x 12,12,12,10
    Total reps 146 reps

    Legpress
    90kg x 25
    120 kgx 20
    150 kg x 20
    180 kg x 15
    210 kg x 12
    240 kg x 12
    270 kg x 10
    Total reps 109 reps

    Seated calves raises
    50 kg x 15,15,15,15
    30 kg x 12,12,12,12,12,12
    Total reps 132 reps

    Hammer curls/ BB BICEP CURLS
    18 kg per arm x 15/ 20kg x 10 x 4
    22 kg x 10,8,10

    End
  • bundesheerbundesheer Posts: 208B-Class
    December 24 2015
    Legs Workout

    Stretching  at naghihintay hanggang mabakante ang squat rack
    Tapos magDL ay nag bent over row at pull ups ang kups kaya nag KB swing superset KB Goblet squat na muna ako.So after 20 mins ay natapos din at may gusto din gumamit sa squat rack pero syempre inunahan ko na.respect begets respect kahit 2 pa sila ay nde ko na pinasingit.

    Back Squat
    Oly x 25
    60 kg x 15,15
    80 kg x 10,10
    90 kg x 6
    100 kg x 3
    110 kg x 3 failed not atg,only halfway lang

    Then may 2 ulit na lumapit so naggive way na ko. Yung isa ay member pa ng IFBB Austrian team at nakasuot ng tshirt na may print sa likod na IFBB,mirin ako sa shoulder and biceps,deym!!

    SLED push and drag ( speed and endurance)
    75 kg x 400m x 4

    Lunges superset TRX asssted Pistol squat
    BW x 12 reps each leg x 4 / BW X 12 reps each Leg x 4

    Back squat superset Lumges
    60 kg x 10 x 3 / 12 reps each Leg x 3

    Backsquat/ Lunges/ Normal grip Pullups
    60 kg x 10,10,8 / BW x 12 each x 3/ BW x 6,8,8

    December 25,2015

    Shoulder day

    Dynamic stretching

    Facepull (negative)/ Plate front raise

    20kg x 15, 15 / 10kg x 15,15
    25 kg x 15 / 15 kg x 12
    27.5 kg x 15/ 15 kgx 12
    30 kg x12 / 20 kg x 10
    Dropset Facepull
    30 kg x 10
    25 kg x 10
    20 kg x 10

    Dropset Plate front raise
    20kg x 8
    15 kg x 8
    10 kg x 12

    DB rear delt raise with head on the bench/ DB Front raise
    8 kg each side x 12 x 2/ 8 kg each x 10 each side x 2
    10 kg  each x 12 x 3/ 10 kg  each x 10 each side x 3

    Sakit pa din ng left wrist ko,injured last shoulder exercise,doing barbell snatch to BB shoulder press.too heavy ang BB.

    Seated DB shoulder press/ shrugs
    16 kg each x 15 x 2 / 32 kg each x 15,15,12,12,10
    18 kg each x 15 x 3

    HIIT Threadmill 6.1/10.2 kph
    10 minutes duration, 1 minute interval walk/run

    End
  • bundesheerbundesheer Posts: 208B-Class
    December 26,2015

    Arms exercise
    Still hurting the left wrist kaya nde makapagheavy lift.

    Dynamic stretching

    Deadlift
    60kg x 15,15
    90kg x 12,12
    100kgx 10
    120kg x 3,2

    Giant set  DL/BENT OVER ROW/SHRUGS/NORMALGRIP PULLUP

    60kg x 10x4/ 60kgx 10x 4/60kgx10x4/ BW X 3 X 4

    Try to ezbar preacher curl but the wrist really hurts kaya nag cableexervise na lang ako 

    Superset bicep and tricep,cable exercises amrap.

    End.
  • bundesheerbundesheer Posts: 208B-Class
    December 29,2015

    Chest and Triceps

    Stretching 10 mins

    Widegrip Pullup / TRX atomic push up
    BW x 12,8,8 / BW x 20,20,17

    DB Inclined press
    18 kg each x 20
    24 kg each x 15
    32 kg each x 10
    34 kg each x 7,7

    Straight Arm DB pullover / DB flyes
    22 kg x 15 / 12 kg each x 12,12
    24 kg x 15
    26 kg x 12/ 14 kg each x 12,12,12
    28 kg x 10,10
    22 kg x 15

    CABLE CROSSOVER / LOW CABLE CROSSOVER ( negative)
    40kg x 15,15 / 20kg x 15,15
    50 kg x 15,15/ 30 kg x 12,12
    60 kg x 12 / 20 kg x 12

    Triceps exercises
    Abs exercise

    End
  • bundesheerbundesheer Posts: 208B-Class
    Happy New Year PBB.
    Hindi na naupdate tong journal ko at busy sa mga bagay bagay,tapos na ang holiday and Back to diet.
    Current weight :67.9 to 68.3 from 67.4
    Naggain ako ng .5 kg to 1 kg for 2 weeks so cutting na ulit to lose BF.
  • bundesheerbundesheer Posts: 208B-Class
    January 6 2016

    Back/Tricep

    Stretching and foam rolling

    Deadlift / Pullup
    Oly x 25 / BW x 8,8,8,6
    60 kg x 15
    80 kg x 8
    90 kg x 10
    110 kg x 10
    120 kg x 4
    130 kg x 1
    110 kg x 8
    90 kg x 10
    60 kg x 12

    Bent over Long bar Row
    20kg x 20
    40 kg x 20
    60 kg x 15
    75 kg x 12 ,10

    One Arm DB row/Bent Arm DB pullover
    20 kg each arm x 15 / 26 kg x 10 x 3
    26 kg each arm x 15/28 kg x 10x 3
    30 kg each arm x 12
    36 kg each arm x 12,10,8

    Triceps exercises

    End
  • bundesheerbundesheer Posts: 208B-Class
    Jan 8 2016
    SHOULDERS ABS CARDIO

    Stretching
    Neutral grip pullup/ One Arm Cable rear delt fly
    BW x 14 x 4 / 15 kg x 15 x 4

    Neutral grip pullup + 20kg collar /One Arm Bent over low pulley
    BW  x 4 x 4/ 15 kg x 15x 4

    Seated Arnold Press/ DB lateral raise
    12 kg eachx 12x 2 / 12kg each x 12x 2
    14 kg each x 10 x 3/ 14 kg each x 10,8,10

    Butterfly reverse
    30 kg x 12 x 4

    Abs exercise and HIIT Treadmill 10.4 /6.4 kph
    1 min interval for 17 mins

    End

    1st supply for 2016
    collage-1452271800671_zpsl8qnvknm.jpg

    Im not into protein bars pero why should i complain kung freebies at regalo lang sa akin last xmas.nasa cutting phase nga ako ngayon kaya no sugar at no fat ang binili kong whey para macontrol ko yung calorie intake ko kaso balewala din.have to consume these proteinbars,sayang kung maexpired lang.
  • bundesheerbundesheer Posts: 208B-Class
    January 10 2016
    Legs day

    Dynamic stretching

    Backsquat
    Oly x 25
    50kg x 15
    70kg x 12
    80kg x 10
    100 kg x 6
    105 kg x 3,100kg x 3 deload agad.
    80 kg x 10 x 2

    Lunges
    8kg each hand x 20 reps x 2
    12 kg each x 20 x 4

    Battle rope
    25 sec x 6 with 30 sec rest each set

    Legs extension
    25 kg x 30 reps
    35 kg x 15
    50 kg x 12
    60 kg x 10
    75 kg x 8
    50 kg x 12
    30 kg x 15

    Legs flexion / standing calves raise
    30 kg x 15 x 2 / 40 kg x 15 x 2 ( 3 sec pause up )
    40 kg x 12 x 1/ 50 kg x 12 x 1
    45 kg x 10 x 1/ 60 kg x 12 x 1

    End
  • bundesheerbundesheer Posts: 208B-Class
    Chest day
    January 11,2016

    Stretching
    Incline DB press

    18kg each hand x 20
    26 kg each x 12
    32 kg x 10
    36 kg each x 6,6 personal record

    Superset with DB flyes

    32 kg each x10,7,9/ 12 kg  each x 10 
                            14 kg each x 10x 2

    Decline BB press superset dip
    60kg x 10,10,8,5 / BW x 12,12,10,10

    End
    Gahol talaga sa oras,Bawi na lang next time.
  • bundesheerbundesheer Posts: 208B-Class
    January 13,2016

    Back and Tricep

    Dynamic stretching

    WU exercise
    KB RENEGADE ROW/ Push up

    16 kg x 10 each side x 4 / 10 +10 x 4

    Deadlift

    Oly x 25 reps
    60 kg x 15
    80 kg x 4,12 ( weak wrist kaya nagstraps na ako,left wrist is still painful)
    100 kg x 10,6
    120 kg x 2 ---- weak!!!!,natengga na ko sa 120kg,damn left wrist
    110 x 6,6
    100 kg x 10,10,10
    60 kg x 10

    Giant set
    DL/ Bent over row/ Shrugs
    50 kg x 10/10/10 x 4

    Closed grip vbar lat pulldown
    40 kg x 15
    50 kg x 15
    60 kg x 12
    65 kg x 8
    Dropset
    65 kg,50,40,35 x 6,8,8,8

    Triceps exercises

    End
  • bundesheerbundesheer Posts: 208B-Class
    January 14,2016
    Shoulders and Traps

    Dynamic stretching

    WU
    TRX Atomic Pushup/ Pull Up normal grip
    BW X 20 x 4/ BW x 8,6,6,6

    Hammerstrength iso lateral Shoulder press
    30 kgx15 x 2
    50 kgx 12 x 2
    60 kg x 10 x 2
    Superset with plate front raise
    30 kg x 12 x 4/ 10kg x 12x 2, 15kg x 10x 2

    Cable one arm side pull / DB side lateral.raise/ DB Front raise

    15kg x 15x 4 / 14kg x 12x 4/14 kg x 12x 4

    Seated military press ( smith. Machine)
    30 kg x 10 x 4 negative

    Smith machine shrugs
    70 kg x amrap x 4

    End
  • bundesheerbundesheer Posts: 208B-Class
    January 16,2016

    Legs

    Dynamic stretching/foam rolling

    Front Squat

    Oly x 20
    30 kg x 15
    40 kg x 12
    50 kg x 10
    55 kg x10
    60 kg x7,9
    65 kg x 5,5
    50 kg x 10,10,5

    Barbell lunges /KB swing
    Oly x 10 each side
    30 kg x 10  each side x 2/16 kg x 15 x 3
    35 kg x 8 each side x 1

    Approximately 50 mins workout
    End
  • bundesheerbundesheer Posts: 208B-Class
    January 17 2016
    Push-Pull

    Dynamic stretching

    WU
    Widegrip Pullup/ Dip
    BW x 12,10,8 / BW x 20,15,15

    DB incline press/ DB bent over row
    22 kg each x 15
    28 kg each x 12 / 28 kg each x 10
    32 kg each x 10 / 32 kg each x 10
    34 kg each x 9,8 / 28 kg each x 12,12


    Seated Cable row/ DIP with 20kg collar
    50 kg x 15 / BW + 20kg x 15,12,10
    60 kg x 15
    75 kg x 12
    90 kg x 10

    End
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