Powersthetic's Journal to Power and Aesthetic

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Goal: Strong, Lean, Athletic, Fast and "Healthy".

Routines: Stronglifts 5x5, Madcows 5x5, ICF 5x5, Boring But Big (5/3/1)

Deload Week: I switch to bodybuilding parameter when I'm on my deload week. Focusing on contraction, time under tension and pump but never go on heavy. I also change some of the exercises for my personal preferences

Supplements: Whey Protein, Creatine, Fish Oils, Multivatmins, Vitamin B-complex

Equipments: Weightlifting Belt, Straps, Knee Wraps, Wrist Wraps (most of my equipments are low quality)

[align=center]Current Routine (May 14, 2014)

Monday
Bench 5/3/1
Acessory Works:
-Dumbbell Shoulder Press 5x6-10
-Dumbbell Rows 5x6-10
-Close Grip Bench Press 3x10
-Facepulls 3x10
-Hammer Curls 3x10 (optional)


Tuesday
Squat 5/3/1

Acessory Works:
-Barbell Good Morning 5x10
-High Bar (ATG) Squat 5x6-10
-Ab Roller 5x10-20

Wednesday
-Rest+Dog Walk or Foam Rollling+Stretching+Cardio

Thursday
OHP 5/3/1

Acessory Works:
-Flat Dumbbell Bench Press 5x6-10
-Barbell Rows 5x6-10
-Tricep Pushdown 3x10
-Facepulls 3x10
-Barbell Curls 3x10 (optional)

Friday
Deadlift 5/3/1
Acessory Works:
-Glute Ham Raise 5x10-20
-High Bar (ATG) Squat 5x6-10
-Hanging Leg Raises 5x10-20

Saturday
-Rest+Dog Walk or Foam Rollling+Stretching+Cardio

Sundays
-FULL REST[/align]


[align=center]Latest PR: @ 151 lbs

Bench - 215x2
Squat - 285x1
OHP - 145x1
Deadlift - 355x3[/align]



Bench Day

Bench
155 x 5
175 x 3
195 x 1 + 1

DB Shoulder Press
70x6
70x6
70x7
60x6
50x8

DB Row
70x8
70x7
70x8
60x8
60x8

CGBP
135x7
135x7
135x7

Chin Ups
bwx7
bwx5
bwx4

Cardio (Stationary Bike)
don't know how long my cardio is but I burned 300 calories.Squat Day

Squat
195x5
220x3
245x1+1

Good Morning
85x10
85x10
85x10
85x10
85x10

Front Squats
115x6
115x6
145x6 (with straps)
85x10
85x8

Ab Roller
5 sets 10 - 20

Cardio (Stationary Bike)
400~ calories burnedOHP Day

OHP
105x5
115x3
125x1+3

DB Flat Press
80x6
80x6
80x6
70x8
70x5 (failed on 6th rep)

BB Row
175x7
185x10 (new PR)
185x10
95x10 (Slow reps)
95x10

Tricep Pushdown
3 x 10

DB Hammer Curls
3 x 10

Facepulls
3 x 10Deadlift Day

Deadlift
240x5
270x3
310x1+1

High Bar ATG Squat (2second Pause)
185x8
185x7
185x6

Stiff DL
135x8
135x8
135x8

Ab Roller
5 sets 10 - 20Next week will be de-load week. let the pump begin !
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Comments

  • sergieeesergieee Posts: 656
    sir may pic kayo? no homo gusto ko lang makita build medyo magkalapit tayo ng height eh. hehe
  • beardugo2014beardugo2014 Posts: 208
    Hi dude!
    gulat ako at ginagawa mo Good Mornings at Front Squats
    very rarely lang ako nakakakita ng gumagawa nito sa isang conventional gym. So great to learn someone do these.

    Paano mo nakokontrol ang pag iwas pag tilt ng braso at ng core paharap habang nagpa front squat?
  • Tagal na ako d naka post haha. mas prefer ko kasi magtrack ng journal ko sa notebook hahaha!
    Pero gsto ko mag share ng progress ko dito. nagbago din routine ko. update ko lng dito

    ito mga progress pics ko nakuha ko i think last 2 months
    Current weight: 139 lbs

    29ay36h.jpg

    2dkz9g6.jpg

    33u4zg7.jpgCurrent Routine (November 30, 2014)

    Monday, Tuesday, Friday
    -REST DAY

    Wednesday & Saturday

    Week 1

    -Day1-
    Complex: Power Snatch + OH Sq - 4 x (3 + 3)
    Front Squat - 4 x 4
    *Box Jumps - 3 x 5
    *Core work

    -Day2-
    Complex: Power Clean + Fr Sq - 4 x (3+3)
    Clean Deadlift - 4 x 4
    *GHR - 2 x 20
    *Core work

    Week 2

    -Day1-
    Complex: Power Snatch + OH - 4 x (3 + 3)
    Back Squat - 5 x 3
    *Box Jumps - 3 x 5
    *Core work

    -Day2-
    Complex: Power Clean + Fr Sq - 4 x (3+3)
    Snatch Pull - 5 x 3
    *GHR - 2 x 20
    *Core work

    Week 3

    -Day1-
    Snatch - 4 x 3
    Front Squat - 4 x 3
    *Box Jumps - 3 x 5
    *Core work

    -Day2-
    Clean and Jerk - 4 x (3+2)
    Back Squat - 4 x 3
    *GHR - 2 x 20
    *Core work

    Week 4

    -Day1-
    Snatch - 5 x 2 (+ 1 heavy single)
    Snatch Deadlift (Deficit) - 5 x 3
    *Box Jumps - 3 x 5
    *Core work

    -Day2-
    Clean and Jerk - 4 x (2+1) + (1 heavy single)
    Front Squat - 5 x 3
    *GHR - 2 x 20
    *Core work

    Thursday

    -Push(hypetrophy)-
    Flat DB Press - 3x8
    Incline DB Press - 3x10
    Cable Flyes - 3x12
    OHP - 3x5
    Side DB Raise - 3x12
    Rope Pushdown - 3x10
    DB Extension - 3x12

    Sunday
    Incline DB Press - 4x8
    Cable Flyes - 3x12
    DB Row - 3x10
    Lat Pulldown - 3x12
    DB Side Raise x Facepulls 3x12
    DB Curl 4x10
    Tricep Extension 3x12


    I designed this program for myself.
    my upper chest is lagging and I really to improve while getting stronger on my main lifts.at gagawa din ako ng video blogs soon. haha new year resolution ko kasi yan.
    Ito lng yung intro ng aking youtube channel. :)
    subscribe and follow my journey hehe.
    Mag popost dn ako kung okay na :D
    Hi dude!
    gulat ako at ginagawa mo Good Mornings at Front Squats
    very rarely lang ako nakakakita ng gumagawa nito sa isang conventional gym. So great to learn someone do these.

    Paano mo nakokontrol ang pag iwas pag tilt ng braso at ng core paharap habang nagpa front squat?

    Improve mo lang po yung flexibility mo ng elbows mo sir
    be sure yung bar naka rest sa shoulders mo.
    Dapat naka stable pa din ung bar kahit d mo sya hinahawak ng kamay mo
  • Emman1986Emman1986 Posts: 1,819B-Class
    ^^ aesthetics as fuarrkk!!! :sport:
  • Emman1986 wrote:
    ^^ aesthetics as fuarrkk!!! :sport:

    Thanks. Mag fufull cut ako this summer :)
  • gusto ko ata ng gantong training :)goodjob sir! keep it up talaga
  • ortho_boy wrote:
    gusto ko ata ng gantong training :)goodjob sir! keep it up talaga

    Go sir. I work for functional muscle than just having a big muscle. ;)
  • FIRST VLOG !

    medyo awkward talaga kapag gumawang Vlog
    hahaha

    ayos naman push day ko.

    Subscribe for more vids mga dre :)
  • No video for today

    Complex: Powerclean + FS - 5 x (2 + 2)

    80kg x 2 + 2
    80kg x 2 + 2
    80kg x 2 + 2
    80kg x 2 + 2
    80kg x 2 + 2

    Snatch Pull
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3

    Pull Ups
    bw x 14
    bw x 11
    bw x 10

    GHR
    bw x 20
    bw x 17

    Ab works
  • Snatch
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2

    Front Squat
    70kg x 3
    70kg x 4
    70kg x 4
    75kg x 3

    Pull Ups
    14
    12
    11
    9

    Cable Rows
    3 sets - fail

    DB Curl
    3 sets - fail

    Hammer Curl
    3 sets - fail

    Vlog #2 uploaded!!! This what my rest day looks like

    I will be making training videos soon.
  • Progress pic

    almost 2 years na ako nagbubuhat.. skinny fat ako noon at may man boobs
    post ko lng dto ung progress ko nun before ako magbuhat.

    jj7ek3.jpg

    at ung bulk and cutting phase ko.
    mukhang dirty bulk ako pero clean bulk ito
    30lbs lng na gain ko for 1 year and a half

    f1l461.jpg

    ngayon mag rerest muna ako sa cutting, I need to enjoy foods this December and New year's eve
    babalik ako mag cut mag January para sa summer. yahoo !


    Next year goal: to get stronger on olympic lifts and improve my physique. I need to get that STRONG ATHLETIC PHYSIQUE !
  • BANEBANE Posts: 1,927C-Class
    bro, in 6 months time nawala ung fats sa cehst mo! props! ano naging routine mo from mid 2013 to jan 2014? tia
  • Ghee wrote:
    bro, in 6 months time nawala ung fats sa cehst mo! props! ano naging routine mo from mid 2013 to jan 2014? tia

    nun pag payat ko dyan bro may chestfat pa ako dun.. naging paranoid ako that time akala ko may gyno ako.
    Usually stronglifts 5x5 and madcows 5x5 linear.
    pero yung sa madcows nag add ako ng accessory works after ng main lift :)
  • OhsnapOhsnap Posts: 425
    Wow in mid 2012 to jan 2013 bilis nawala ng fats mo lol. what kind of sorcery is this? Hahaha
  • Ohsnap wrote:
    Wow in mid 2012 to jan 2013 bilis nawala ng fats mo lol. what kind of sorcery is this? Hahaha

    Eating disorder ako dyan bro, from 150ish lbs to 117 lbs..
    desperado talaga ako maglolose weight dat time :arghh:
  • BANEBANE Posts: 1,927C-Class
    elaborate that eating disorder? haha. chaka anong accesories mga nasubukan mo? so low reps ka tlga paps.? (sl,madcow)
  • Ghee wrote:
    elaborate that eating disorder? haha. chaka anong accesories mga nasubukan mo? so low reps ka tlga paps.? (sl,madcow)

    kumakain lng ako ng maliit at nag cacardio.
    naka lose ako ng weight pero natakot na ako tumaba. kaya iniiwas ko na kumain
    dinala ako ng mother ko sa doctor dahil concern sya dahil hindi ako daw kumaen ng normal parang walang ako gana. Kasi natakot ako tumaba
    sabi ng doctor underweight na ako daw and at nasa unhealthy state na ako.
    Pero after a few months na recover ako at gsto ko sana mag get in shape talaga.
    kaya nag research ako ng research at start ako nagbuhat tapos bumalik sa normal yung kain ko dahil palagi ako gutom pagbuhat ko haha :D
    So ito yung 117 lbs ko. yung sa itaas mga 125+ na ako yata dian.
    2d13j8i.jpg

    yung mga mga Pull Ups, Dips, Barbell Curls etc.
    Yes bro... heavy and low weights ako mag train sa mga main lift, pero pagdating sa accessory works high reps na at focus sa contraction.
    Yung chest ko medyo kulang pa e. D ko kasi alam na kailangan mo mag flyes para mag build ng magandang chest..ngayon lng ako nakagawa nun :D
  • Wow! Sir, ano program mo nung nag start k nyan.
  • ronell12 wrote:
    Wow! Sir, ano program mo nung nag start k nyan.

    strong lifts 5x5 po sir :)
  • BANEBANE Posts: 1,927C-Class
    Ghee wrote:
    elaborate that eating disorder? haha. chaka anong accesories mga nasubukan mo? so low reps ka tlga paps.? (sl,madcow)

    kumakain lng ako ng maliit at nag cacardio.
    naka lose ako ng weight pero natakot na ako tumaba. kaya iniiwas ko na kumain
    dinala ako ng mother ko sa doctor dahil concern sya dahil hindi ako daw kumaen ng normal parang walang ako gana. Kasi natakot ako tumaba
    sabi ng doctor underweight na ako daw and at nasa unhealthy state na ako.
    Pero after a few months na recover ako at gsto ko sana mag get in shape talaga.
    kaya nag research ako ng research at start ako nagbuhat tapos bumalik sa normal yung kain ko dahil palagi ako gutom pagbuhat ko haha :D
    So ito yung 117 lbs ko. yung sa itaas mga 125+ na ako yata dian.
    2d13j8i.jpg

    yung mga mga Pull Ups, Dips, Barbell Curls etc.
    Yes bro... heavy and low weights ako mag train sa mga main lift, pero pagdating sa accessory works high reps na at focus sa contraction.
    Yung chest ko medyo kulang pa e. D ko kasi alam na kailangan mo mag flyes para mag build ng magandang chest..ngayon lng ako nakagawa nun :D

    so wait, let me get this straigt, this is your body before the mid 2012 pic or going to 2013 na ito? d ko macomprehend :3 haha. nagawa ko din ung eating disorder na yan nung college. CARDIO + NO EATING. basically ang kinakain ko a day is mga 200 gram of chicken breast 4 na pirasong stork mga 2 commercialized yogurt (yaeah i know) and tons of water. cardio ko mga 2 hrs sa threadmil tas mag bbabasketball pa ko sa hapon. nag loose tlga ko from 420lbs naging mga 180 ako in 3 months. tuyong tuyo ako pero ambilis bumalik. 1 year time onti onti na naman akong lumobo. wala akong alam sa nutrition tlga dati :|
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