Lifting Log

pmarzopmarzo Posts: 43E-Class
First recording: Nov. 23, 2014  224lbs 26.4%BF
Last recording: May 22, 2015 216lbs 20.6%BF

Current Routine 6x(5-12):
D1:
Flat BB Bench Press 
Inclined BB Bench Press 
Pec Deck
Crossovers
Shoulder Press 
DB Side Lateral Raise
Reverse Pec Deck
Shrugs
Tricep Pushdown

D2:
Squats
Leg Extension
Hamstring Curl
Calf Raise 
Straight Arm Pulldown
Lat Pulldown
Seated Cable Row
DB Bicep Curl

Diet: I used to eat a lot. Isang buong rotisserie manok + protein shake + Arce Durian/Strawberry Ice cream twice/thrice a week + 400g greens. Strength was my goal pero iniba ko na siya recently. I decided to be on a deficit muna and cut until hindi nako obese, mga <15% or so BF tapos I'll reassess my body goals. So ngayon laman ng ref ko Oats, Powdered Milk, Protein Powder, Itlog, Daily Multi Vit.
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Comments

  • pmarzopmarzo Posts: 43E-Class
    Monday:
    Flat BB Bench Press
    135lbs x 12
    155lbs x 10
    180lbs x 4
    180lbs x 3
    155lbs x 5
    135lbs x 4

    Inclined BB Bench Press
    110lbs x 12 x 2
    110lbs x 10
    110lbs x 8
    110lbs x 7 x 2

    Pec Deck
    150lbs x 15 x 4
    150lbs x 12 x 2

    Crossovers
    80lbs x 12
    100lbs x 8 x 3
    80lbs x 12 x 2

    Seated Shoulder Press
    140lbs x 12 x 2
    130lbs x 10
    120lbs x 10 x 3

    DB Side Lateral Raise
    30lbsDB x 8 x 3
    25lbsDB x 10 x 2
    16bsDB x 12

    Reverse Pec Deck
    90lbs x 10 x 6

    Shrugs
    265lbs x 12 x 6

    Tricep Pushdown
    120lbs x 8 x 4

    30sec - 1min rest in between sets. I don't do cardio.. should I? Feeling ko kasi sobrang deficit nako. So far kinain ko palang, 150g oats, 60g powdered milk, 120g protein powder(pm7). Mayang gabi I might have 5 eggs + 30g protein powder bago matulog.

    May machine sa gym that I use for crossovers 'di ko alam ano tawag. http://imgur.com/DYOC1SC motion nya pabilog. Pag chest day I use it nakaharap sa machine while bent over. Tapos pag back day I use it nakatalikod with with my back against the machine parang vitruvian man. Meron ba nakakaalam sa tawag sa machine na to?
  • pmarzopmarzo Posts: 43E-Class
    Wednesday: (skipped gym yesterday because i had something to do nung umaga)

    Squats
    150lbs x 8
    170lbs x 7
    190lbs x 5
    190lbs x 5
    205lbs x 5 (new PR)
    205lbs x 4

    Leg Extension
    65lbs x 10 x 6

    Hamstring Curl
    65lbs x 10 x 3
    65lbs x 8
    65lbs x 6 x 2

    Calf Raise
    240lbs x 12 x 3
    240lbs x 10 x 3

    Straight Arm Pulldown
    80lbs x 10 x 5
    80lbs x 8

    Lat Pulldown
    130lbs x 8 x 3
    105lbs x 8 x 3

    Seated Cable Row
    130lbs x 8 x 6

    DB Bicep Curl
    30lbsDB x 8 x 3
    30lbsDB x 10
    30lbsDB x 8 x 2
  • pmarzopmarzo Posts: 43E-Class
    Rest day, slightly sore glutes ko. Never thought I'd miss the day na magkaka-DOMS ako ulit. Halos 1mo+ nako 'di nagkakaDOMS, feeling ko tuloy kulang ginagawa ko sa gym.
  • pmarzopmarzo Posts: 43E-Class
    Friday:
    Flat BB Bench Press
    180lbs x 4
    180lbs x 3
    180lbs x 3
    160lbs x 6
    160lbs x 4
    135lbs x 7

    Inclined BB Bench Press
    130lbs x 8 x 3
    130lbs x 6 x 2
    130lbs x 5

    Pec Deck
    150lbs x 15 x 6

    Crossovers
    80lbs x 12 x 2
    80lbs x 10
    80lbs x 12 x 2
    80lbs x 10

    Seated Shoulder Press
    140lbs x 10 x 5
    140lbs x 8

    DB Side Lateral Raise
    30lbsDB x 8 x 3
    25lbsDB x 8
    20lbsDB x 10
    16bsDB x 10

    Reverse Pec Deck
    90lbs x 10 x 6

    Shrugs
    265lbs x 15 x 6

    Tricep Pushdown
    120lbs x 8 x 6

    Pauwi dumaan ako ng tindahan, bibili sana ako ng Mr. Chips kaso nag timbang ako after ng workout. Eh 'di gumalaw timbang ko, so wag nalang. :(
  • pmarzopmarzo Posts: 43E-Class
    Saturday

    Squats
    150lbs x 8
    150lbs x 8
    180lbs x 5
    180lbs x 5
    205lbs x 5
    205lbs x 5

    Leg Extension
    85lbs x 6 x 6

    Hamstring Curl
    65lbs x 6 x 6

    Calf Raise
    265lbs x 10 x 6

    Lat Pulldown
    105lbs x 8 x 6

    Seated Cable Row
    130lbs x 8 x 6

    Straight Arm Pulldown
    (50lbs x 2) x 6 x 6

    Bicep Curl... nalimutan.
  • pmarzopmarzo Posts: 43E-Class
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    Tsk... Next time mag post ako ng pics substantial na yung change. Grr.
  • pmarzopmarzo Posts: 43E-Class
    Monday:
    Flat BB Bench Press
    85lbs x 15
    135lbs x 12
    135lbs x 12
    160lbs x 6
    160lbs x 5
    160lbs x 5

    Inclined BB Bench Press
    130lbs x 8 x 4
    130lbs x 7 x 2

    Pec Deck
    150lbs x 15 x 6

    Crossovers
    80lbs x 12 x 6

    Seated Shoulder Press
    150lbs x 10 x 4
    150lbs x 8 x 2

    DB Side Lateral Raise
    25lbsDB x 12 x 3
    16bsDB x 12 x 3

    Reverse Pec Deck
    80lbs x 12 x 6

    Shrugs
    265lbs x 12 x 6

    Tricep Pushdown
    (60lbs cable x2) x 8 x 4

    Went lighter on my flat bench to fix my form. Feet on bench kasi ako dati, ngayon planted on the ground na.
  • pmarzopmarzo Posts: 43E-Class
    Tuesday: 

    Squats
    150lbs x 8
    180lbs x 8
    180lbs x 6
    205lbs x 5
    205lbs x 3
    205lbs x 3

    Goblet Reverse Lunge
    (30lbsDB x4 per leg) x 4

    Hamstring Curl
    85lbs x 5 x 4

    Calf Raise
    265 x 15 x 3
    265 x 20

    Straight Arm Pulldown
    (50lbs x2) x 5 x 4

    Lat Pulldown
    100lbs x 5
    120lbs x 5 x 3

    Seated Cable Row
    160lbs x 5 x 4

    DB Bicep Curl
    30lbsDB x 8 x 4

    Pacheck narin ng squats mga paps. Thanks.

    Nagpaupdate narin ako ng stats since nag parenew ako ng membership. Nagpakuha narin ako ng pictures sa may ari para malog ko ng matino yung progress ko.

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  • BANEBANE Posts: 1,927C-Class
    tol @pmarzo ano itsura ng diet mo sa pang araw araw? calculado mo ilang macros? chaka pag weekends pano ka?
  • dimzon03dimzon03 Posts: 1,524A-Class
    sir @pmarzo ayus naman po form nyo sa squat... good job sir :)
  • pmarzopmarzo Posts: 43E-Class
    Ghee wrote:
    tol @pmarzo ano itsura ng diet mo sa pang araw araw? calculado mo ilang macros? chaka pag weekends pano ka?

    150g protein powder (pm7), 200g oats, 90g powdered milk + w/e yung pagkain sa hapunan (~3/2 cups rice). Weekends, i rest, minsan lalabas ako for BBQ or chichirya pag may natripan ako i-marathon na series haha. Di ko calculado, pero let me do it now.

    protein: 98g +25g + 31g + 8g    = 162g = 34.2%
    carbs: 21g + 135g +45g+ 82g    = 283g = 59.8%
    fats: 8g + 15g+ 4g + 1g             = 28g   = 5.9%
    calories: 557 + 750 + 344+ 386 = 2037

    Wolframalpha ginamit ko pang calculate.

    Di kasama ulam sa gabi diyan sa pag calc. More or less 2 months nako ganyan kumain.
  • pmarzopmarzo Posts: 43E-Class
    Binawasan ko muna sets ko and weights, hangang next week bawas muna. Feeling ko pa burn out nako and high stress din yung coming week. Ayoko magsabay.

    Thursday:
    Flat BB Bench Press
    135lbs x 12 x 4
    135lbs x 8

    Inclined BB Bench Press
    110lbs x 8 x 5

    Pec Deck
    150lbs x 15 x 5

    Crossovers
    70lbs x 12 x 4

    Seated Shoulder Press
    120lbs x 10 x 5

    DB Side Lateral Raise
    16bsDB x 12 x 5

    Reverse Pec Deck
    60lbs x 10 x 4

    Shrugs
    240lbs x 12 x 4

    Tricep Pushdown
    (60lbs cable x2) x 5 x 4

    Friday:

    Squats
    180lbs x 5
    205lbs x 5
    205lbs x 5
    205lbs x 5

    Goblet Reverse Lunge
    (45lbsDB x4 per leg) x 4

    Hamstring Curl
    85lbs x 5 x 4

    Calf Raise
    190lbs x 20 x 4

    Straight Arm Pulldown
    (50lbs x2) x 5 x 4

    Lat Pulldown
    120lbs x 5 x 4

    Seated Cable Row
    160lbs x 5 x 4

    DB Bicep Curl
    25lbsDB x 8 x 4
  • pmarzopmarzo Posts: 43E-Class
    Back to regular programming.

    Monday:
    Flat BB Bench Press
    85 x 15
    135lbs x 12 x 2
    135lbs x 8

    Inclined BB Bench Press
    135lbs x 8 x 2
    135lbs x 6 x 2

    (Supersets Peck Deck + Crossovers)
    Pec Deck
    150lbs x 12 x 4
    Crossovers
    80lbs x 10 x 4

    Seated Shoulder Press
    120lbs x 15 x 4

    DB Side Lateral Raise
    20lbsDB x 10 x 2
    16lbsDB x 10 x 2

    Reverse Pec Deck
    70lbs x 10 x 4

    Shrugs
    240lbs x 15 x 4

    Tricep Pushdown
    (60lbs cable x2) x 8 x 4

    Tuesday:

    Squats
    95lbs x 10
    135lbs x 10
    175lbs x 10 x 2

    Goblet Reverse Lunge
    (45lbsDB x4 per leg) x 4

    Hamstring Curl
    65lbs x 8 x 4

    Calf Raise
    190lbs x 20 x 4

    Straight Arm Pulldown
    (40lbs x2) x 10 x 2
    (50lbs x2) x 10 x 2

    Lat Pulldown
    120lbs x 10 x 2
    120lbs x 6 x 2

    Seated Cable Row
    120lbs x 10 x 4

    DB Bicep Curl
    25lbsDB x 8 x 4
  • pmarzopmarzo Posts: 43E-Class
    Friday:
    Flat BB Bench Press
    85 x 15 x 2
    135lbs x 10 x 2
    135lbs x 8 x 2

    Inclined BB Bench Press
    135lbs x 10
    135lbs x 8 x 3

    (Supersets Peck Deck + Crossovers)
    Pec Deck
    150lbs x 15 x 2
    150lbs x 10 x 2
    Crossovers
    90lbs x 10 x 4

    Seated Shoulder Press
    165lbs x 5
    155lbs x 5 x 2
    145lbs x 8

    DB Side Lateral Raise
    30lbsDB x 8 x 3
    30lbsDB x 7 x 3

    Reverse Pec Deck
    90lbs x 12 x 4

    Shrugs
    240lbs x 12 x 4

    Tricep Pushdown
    (60lbs cable x2) x 10 x 2
    (60lbs cable x2) x 8 x 2
  • pmarzopmarzo Posts: 43E-Class
    Saturday:

    Squats
    140lbs x 5
    165lbs x 5
    190lbs x 5
    210lbs x 4
    210lbs x 4
    100lbs x 15
    60lbs x 15

    Goblet Reverse Lunge
    (30lbsDB x5 per leg) x 2

    Leg Extensions
    85lbs x 10 x 2

    Hamstring Curl
    85lbs x 8 x 4

    Calf Raise
    240lbs x 15 x 4

    Straight Arm Pulldown
    (40lbs x2) x 10 x 4

    Lat Pulldown
    110lbs x 8 x 4

    Seated Cable Row
    150lbs x 8 x 4

    DB Bicep Curl
    30lbsDB x 8 x 4
  • pmarzopmarzo Posts: 43E-Class
    Wooo new PR 235lbs na squat ko. Lampas na ng BW :D. Lets go 300! I'm not updating as much since steady lang naman routine ko. BTW I'm considering buying fat burners. Ok ba to? Meron bang epekto to outside caffeine boost para ganahan ka mag workout? Lipo6 yung tinitignan ko ngayon, meron ba kayong ibang marerecommend?
  • pmarzopmarzo Posts: 43E-Class
    added tempo to my routine. 3-1-3. nakakalito mag bilang ng reps.
  • pmarzopmarzo Posts: 43E-Class
    Back and Leg day. Increased my squat to 260lbs (x3 , x2 ,x2). Yung last tumumba nako palikod, nag alangan nako before the 3rd rep, dapat di ko nalang tinuloy lol. Also added sissy squats pero 2 sets of 4, triny ko lang yung movement. Sinubok ko rin mag pullups, 3 sets of 3, kaso di pa full range of motion. Yung first rep lang lampas ulo sa bar, 2nd noo nalang, 3rd struggle na.

    Cheat day ko rin today. Dumaan ako Buffet101 nung lunch.
  • BANEBANE Posts: 1,927C-Class
    pmarzo wrote:
     Sinubok ko rin mag pullups, 3 sets of 3, kaso di pa full range of motion. Yung first rep lang lampas ulo sa bar, 2nd noo nalang, 3rd struggle na.

    ok yan paps. practice lang lagi. gawin suggest ko gawin mo warm up sa back day mo yan. ung last set mo pag di mo na kaya dahan dahan mo ibaba from top feel the squeeze tapos hang in there mga 10 secs. eventually youll get a hold of it na. ganyan din ako dati i can barely do 1 pullup! chinaga ko lang din, nag heavy ako sa mga machine tapos practice ng practice sinanay ko ung muscle. and ngayon kayang kaya na hehe! kaya yan bro!  :hard:
  • pmarzopmarzo Posts: 43E-Class
    BANE wrote:
    pmarzo wrote:
     Sinubok ko rin mag pullups, 3 sets of 3, kaso di pa full range of motion. Yung first rep lang lampas ulo sa bar, 2nd noo nalang, 3rd struggle na.

    ok yan paps. practice lang lagi. gawin suggest ko gawin mo warm up sa back day mo yan. ung last set mo pag di mo na kaya dahan dahan mo ibaba from top feel the squeeze tapos hang in there mga 10 secs. eventually youll get a hold of it na. ganyan din ako dati i can barely do 1 pullup! chinaga ko lang din, nag heavy ako sa mga machine tapos practice ng practice sinanay ko ung muscle. and ngayon kayang kaya na hehe! kaya yan bro!  :hard:

    ginawa ko yung sinabi mo paps nung back day ko nung tues, pinakamatagal na 10secs sa buhay ko! haha. tas ang weird lang nagkadoms ako sa bandang gilid ng lower ribs.

    also changed my workout a bit. added flat pronated flys at dips on my chest/shoulder day. sissy squats at pullups, removed leg extensions on my back/leg day.

    Chest/Shoulder: tempo (3 - 1 - 3 except flat BP and shoulder press)
    warmup: flat BP 85lbs x 15

    flat BP:
    135lbs x 10
    160lbs x 8 
    160lbs x 6
    160lbs x 5
    135lbs x 8

    inclined BP:
    125lbs x 6 x 4

    flat pronated db flys:
    25lbs x 6
    16lbs x 8 x 3

    pec deck:
    150lbs x 10 x 4

    cross overs:
    80lbs x 10 x  4

    seated shoulder press:
    120lbs x 10 
    135lbs x 10 x 3

    side lateral raise:
    25lbs x 8 x 3
    dropsets:
    25lbs x 6, 16lbs x 10
    25lbs x 5, 16lbs x 8, 12lbs x 8, 8lbs x 10

    reverse pec deck:
    110lbs x 10 x 4

    shrugs:
    240lbs x 10 x 4

    dips: 3 reps x 2 sets

    tricep pushdown:
    (60lbs cable x2) x 8 x 4
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