Nursing by profession but weightlifting is my passion

I think its time to start my own journal since its been 4 years when i first started lifting. Nagsimula ako magbuhat noong March 2012. Nagsimula ako sa maliit na gym. Yung tipong 20 pesos lang per session. Wala pa akong alam sa pgbubuhat noon. Walang tamang programa at diet. Ginagaya ko lang kung yung ginagawa ng mga nakakasama ko mgbuhat. I was at around 60kg with a height of 5'5 when i first started lifting. Tipikal na manginginom itsura ko. Malaki tyan na payat LOL. Sorry kung wala ako maipost na picture ko noong nung nagsisimula palang ako mgbuhat. Ill try to find one then ill post it here in my journal. After more than 4 years of lifting, masasabi ko na malaki talaga pinagbago. Not only in physique but also in my character as a person. Sa mga master dito, sana mabigyan niyo pa ko ng additional knowledge to help me further improve myself and my passion.

Current program: Back/Bis
*I incorporate abs during those workout but with rest periods in between
*I usually workout 4 to 5 days straight then rest 1 to 2 days depends ony schedule of work since i am working as a nurse and my shifts are a mix of morning, evening and night.

Diet: I dont count my macros but i see to it that i have enough protein in each meal (breakfast, lunch, dinner and in between snacks)
Eggs, oats, pb and brown bread is a staple of my breakfast. Bananas and protein shakes for my in between snacks and chicken/beef with rice for my lunch and dinner. For the micros, my wife usualy cook our food with some veggies like carrots, green leafies, etc.

Supplements: ON Whey Protein
Dymatize BCAA
ON Creatine
C4 pre workout (i only take this whenever i go straight to the gym after work)


  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    welcome to pbb papi
  • December 19, 2016
    Back / Biceps

    Pull ups bw 10, 10,10, 8reps
    Barbell rows 30, 40, 50kgs x 10, 55 x 8reps
    Lat pull downs 70, 85, 100x 12reps, 115x 10reps
    Seated rows 30, 50, 70, 80x 12reps
    Barbell curls 15, 20, 25 x 12 reps, 30 x 10 reps
    Hammer curls 10 each arm x 10reps
    *All weights in kgs

  • December 20, 2016
    Legs / Shoulders day

    Front squats 40kgs x 12, 50x10, 60x8, 80x5
    Seated leg press 12 reps each leg (im sorry i forgot to log the weights)
    Seated dumbell press 16kgs each arm x 12, 20x10, 24x8, 28x8
    Standing behind the neck press 30x12, 35x10, 40x8
    Leg extensions superset with dumbell lateral raises
    Lying leg curls superset with cable rear delt flies



    Front squats vid. Open to criticism ✌

  • Seated dumbell press

  • December 22, 2016


    Inclined bench press 40, 50, 60x 12reps, 80kgs x 5reps (w/ spot)

    Flat dumbell press 26kgs (each arm) x 12, 30x10, 36x8, 40x6

    Dips bodyweight/ +10kgs/ +20kgs x 12reps

    Cable crossovers 11/11kgs, 14/14/, 17/17, 20/20kgs x 12reps

    Dumbell skullcrushers 10/10kgs x 12reps x 3sets

    Abs and im done!
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