BREAKING THE BAD GENES

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  • bundesheerbundesheer Posts: 208B-Class
    January 19 2016

    Shoulders,Triceps

    Stretching upperbody

    DB side lateral raise/DB Front Raise/ Bent over low side lateral
    8kg each x 12 x 2/ 8 kg each x 12 x 2/ 10 kg x 12 each side x 2
    9kg each side x 10 x 2/ 10 kg each x 10 x 2/ 15 kg x 12 each side x 2

    Military press (standing)
    Oly x 15
    30 kg x 12
    40 kg x 8,8
    45 kg x 4

    Cable rope rear delt rows/ Plate lateral raise
    30 kg x 15/ 10kg x 10x4
    40 kg x15
    50 kg x 12
    55 kg x 10
    Dropset
    55,40,30 kg x 8,8,8

    Triceps exercise
    HIIT thread mill 12.2/ 6.5 level 1 min interval for 10 mins

    End
  • bundesheerbundesheer Posts: 208B-Class
    January 22,2016
    Legs

    Stretching
    WU
    Barbell lunges
    Oly x 20 reps x 2

    Front Squat
    Oly x 25
    40 kg x 15
    50 kg x 12
    60 kg x 6
    70 kg x 5,3
    50 kg x 10,10

    Legpress
    60kg x 30
    90 kg x 25
    120 kg x 20
    150 kg x 15
    180 kg x 15
    210 kg x 10

    Dual Legpress
    45 kg x 15 rep/ leg x 1
    55 kg x 12 rep/ leg x 2

    Legflexion
    30 kg x 15
    40kg x 12
    45 kg x 10
    50 kg x 4
    Dropset
    50 kg x 4
    40kg x 8
    30kg x 8

    End
  • bundesheerbundesheer Posts: 208B-Class
    edited September 2016
    January 26 2016

    Sobrang busy ang buhay kaya nde na nakakapaglog in ng journal pero nakakapag training pa din naman kahit gahol sa oras

    Notable Stat ko for future reference at nakalimutan ko na yung mga ginawa ko during chest and back workout last time

    Barbell BP 80kg x 4 x 3 ,so weak,last year pa ko nakakapag 80kg at walang improvement,buti pa ang DB Incline press ko,nasa 36kg per arm x 6 x 2 na ko.

    Hammerstrength iso lat pulldown 120kg x 10
    Bent over BB row 65kg x 10, Bent over DB row 36 kg each x 8

    Hindi ko alam hanggang san kaya ng katawan,mag 39 years old na ko this year and maybe i should slow down para iwas injury,epic failure pa rin ang diet.i just love eating,mahirap mag strict diet,one of my happines is food.lol

    Legs Workout

    Dynamic stretching
    WU
    KB goblet squat superset KB swing
    16kg x 20 x 2 / 16 kg x 15 x 2 bigla kong hininto at nabakante na ang squat rack

    Back squat
    Oly x 25
    60 kg x 15
    90 kg x 10,9
    100 kg x 4,4
    105 kg x 2

    Backsquat superset widegrip pullup
    60kg x 12,12,12 / BW x 6,6,6

    BB squat lunge combo

    30kg x 10 x 2
    40kg x 5
    Ang tindi ng tama nitong exercise na to.

    End
    Post edited by bundesheer on
  • bundesheerbundesheer Posts: 208B-Class
    January 28 2016

    Shoulder Traps Tricep

    Stretching
    WU
    VIPR Military press
    16kg x 15 x 4

    DB shoulder press/ DB side lateral raise
    20kg each x 12 / 8kg each x 12x4
    26kg each x 8,9
    24 kg each x 10

    Giant set DB Hammer shoulder press/Skullcrusher/DB shrugs
    16kg each arm x 10 x 4/10kg x 20 x 4 / 26 kg each arm x 12x 4

    Rope tricep pulldown/ Plate shrugs
    25 kg x 20/ 20 kg each x 15 x 4
    35 kg x 15
    45 kg x 12
    50 kg x 10
    Dropset
    55 kg x 5
    45 kg x 8
    35 kg x 12

    Threadmill 10 mins 12/6.5 intensity 1 minute interval

    Finisher
    Machine lateral raise/Reverse butterfly
    15 kg x 12x3 / 25 kg x 12 x 3

    End
  • bundesheerbundesheer Posts: 208B-Class
    January 30 2016

    Chest/Biceps

    Stretching upper body

    WU
    Sled exercise Pull and Drag
    135kg ( 2 x my BW) x200m x 5 takes me more than 2 minutes for 1 set
    100kg x 200meters x 3

    Blitzkrieg triple press( high incline/low incline/ flat)
    (22kg/24kg/26kg) each arm x 10/8/8 reps x 2 set
    26kg/24kg/22kg each arm x 10/8/6 reps x 1

    High/low pulley Crossover

    40kg x 15 /20kgx 15
    50kg x 15/30kg x 12
    60kg x 12/40kg x 10
    70kg x 10/40kg x 10
    Dropset high pulley
    70kg,60kg,50kg x 8,8,10

    Biceps exercises and Shrugs

    End
  • bundesheerbundesheer Posts: 208B-Class
    January 31 2016

    Cardio Abs

    10mins stairmaster 7/12 interval

    Abs circuit 4 set

    Front squat
    Oly x 25
    50kg x 12
    60kgx 5,5,5,5,5

    Battle rope
    30 sec x 4

    End
  • bundesheerbundesheer Posts: 208B-Class
    2 weeks na pala hindi updated ang journal ko,so busy nowadays kaya pasilip silip muna dito sa site pero nakakasingit pa rin pumunta ng gym kahit 1 body part lang ang natitrain,its better than nothing.
    about nutrition ay parang stock market pa rin,hindi stable ang diet at minsan napaparami ang kain.may tinapon pa ko na supp at hindi ko kaya talaga inumin, sama ng lasa,2 times ko lang ginamit at yun tinapon ko na sa toiletbowl.isa pang badtrip ay bumili ako ng mga longsleeves sa zara at winter sale ,6 pieces na size small and slim fit kaso lahat hindi nagkasya at parang puputok sa bandang dibdib.dapat comfort fit na pala ang binili ko,assuming ako masyado.lol.
  • bundesheerbundesheer Posts: 208B-Class
    edited April 2016

    wilkommen pbb.

    Post edited by bundesheer on
  • bundesheerbundesheer Posts: 208B-Class

    Good evening PBB!
    iilan na lang pala ang active members ng PBB,nasan na kaya ang iba?
    Update:
    BZ as usual but still have time to hit the gym.
    Diet is a little bit cleaner pero sometimes cant handle the cravings to eat crap sinful foods especially if theres lot to eat.
    Supplement right now is only pre wo and whey protein iso97.
    Planning to buy another pre wo with creapure and bcaa included,try ko din ang high concentrated green tea capsule for fatburning,and of course the usual fishoil and zma.

  • t4g4yt4g4y Posts: 1,674S-Class

    busy na yata ang mga master sir, di na nakakapag online, bihira na nga mag comment iba hehehe

  • ler4_warler4_war Posts: 186C-Class

    Bro, do you mind me asking which country are you from? salamat...

  • t4g4yt4g4y Posts: 1,674S-Class

    @ler4_war said:
    Bro, do you mind me asking which country are you from? salamat...

    Philippines

  • ler4_warler4_war Posts: 186C-Class

    Thanks Bro, how bout @bundesheer?

  • bundesheerbundesheer Posts: 208B-Class

    Vienna paps.

  • bundesheerbundesheer Posts: 208B-Class

    Update july 31 2016
    Weight:69.4kg
    Height:5'4"
    Clean bulking,waistline is still the same 28inches.
    1RM BARBELL
    DL 140kg
    BP 90kg
    SQUAT 110kg
    OHP 60kg

    Trial and error pa rin sa food intake/portion. Have the usual cheatmeal once in a while.
    less supplements na din ang tinitake ko,kelangan ingatan ang kidney kase wala ka pampalit kung sira na kidney mo.

  • bundesheerbundesheer Posts: 208B-Class
    edited September 2016
    OG6T91W.jpg
    New brand, new program ( upper/lower split), new diet.
    I hope makaya ko ang keto diet.
    Post edited by bundesheer on
  • lastresortlastresort Posts: 1,116B-Class
    Kaya mo yan bro. Goodluck
  • bundesheerbundesheer Posts: 208B-Class
    l292cu1.jpg
    Turkey meat with grounded beef in oyster and black soja sauce.
  • ler4_warler4_war Posts: 186C-Class

    Sir, I use Myprotein ISO as well. I think they are the number 1 brand in Europe. :)

  • bundesheerbundesheer Posts: 208B-Class
    edited September 2016
    ]Sir, I use Myprotein ISO as well. I think they are the number 1 brand in Europe. :)[/quote]

    Oo number 1 sya pati sa protein ratio content 25g:24g ,sa ranking din yata ng mga protein products,snob ko nga dati kse dymatize iso100 at nitrotech ang binibili ko pero may nagpost dito ng best protein according to labtest at number 1 sya,saka mura lang at made in germany.:)
    Post edited by bundesheer on
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