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Agent_stiff

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Agent_stiff
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  • Skinny fat guy's journey

    Workout kagabi:

    Incline bench:
    3x10 - 40kgs (88lbs)
    5x5 - 50kgs (110lbs)

    Flat bench:
    3x10 - 40kgs (88lbs)
    5x5 - 50kgs (110lbs)

    Dumbbell military press:
    3x10 (35lbs each)
    5x5 (45lbs each)

    Assisted dips:
    3 x 10 (warm-up)
    5x5

    Triceps push down:
    3 x 10 (warm-up) - nakalagay sa 60 per machine (not sure if gaano ka bigat in lbs or kgs)
    5x10 - nakalagay sa 70 (not sure if gaano ka bigat in lbs or kgs)

    Note:
    Light workout lang kagabi since need bumalik sa office para mag OT.

  • Skinny fat guy's journey

    @t4g4y said:
    wow dami ah hehehe

    3 sets ng warm-up then 5 sets na working sets. Warm up is 10 reps na light then working sets is 5 reps lang. Sakto lang yung volume for me and natatapos ko siya in 1 hour and 30 mins.

    Na pansin ko dito sa push,pull,legs workout routine is that after 3rd workout weak na ako masyado. For example, 1st workout is incline bench, next ko is overhead press, when doing my next workout which is flat bench, ubos na lakas ko. Haha. light sets na lang ang kaya ko.

    Like what they say, "Don't drop the reps, drop the weights". :)

  • Skinny fat guy's journey

    Quick update:

    Leg day kahapon.

    -Squat-
    warm-up sets (3 sets x 10 reps)
    110 lbs (50kgs)
    132lbs (60kgs)
    154 lbs (70kgs)
    working sets (5 sets x 5 reps)
    176 lbs (80kgs)

    -Standing Calf Raise-
    warm-up sets (3 sets x 10 reps)
    working sets (5 sets x 10 reps)

    -Abductor Machine-
    warm-up sets (3 sets x 10 reps)
    working sets (5 sets x 10 reps)

    -Walking lunges-
    warm-up sets (3 sets x 10 reps)
    25 lbs each
    working sets (5 sets x 10 reps)
    35 lbs each

    -Lying leg curls-
    warm-up sets (3 sets x 10 reps)
    working sets (5 sets x 10 reps)

    Note:
    I was able to squat at 100kgs (220lbs) for 1 rep last night.

  • Skinny fat guy's journey

    @t4g4y said:
    progressive overload :)

    I read your journal. Malakas bench press mo. =)

    I am doing progressive overload by adding 2.5kgs each workout. Weakest ko talaga mga pushing exercises. :(

    Subukan ko ulet mamaya mag bench press at 70kgs, 5 reps and OHP at 40kgs, 5 reps. If I fail later, deload ako at 80% next workout.

    Current weight: 66kgs (145.2lbs)
    Physique: Still looks like shit. But legs are getting huge. LOL. Masikip na mga pants ko sa thigh area.
    Diet: Doble na kinakain ko after workout.
    Workout: I am already at my 11th week doing stronglifts 5x5.

  • Skinny fat guy's journey

    Quick update:

    I was able to pull off 264lbs (120kgs) deadlift for 2 reps.

    I plan to perform squats 2x a week instead of 3x a week. I am already reaching plateau and it is very taxing. No squats on deadlift days.

    Still struggling with bench press and overhead press.
    Bench is stuck at 154lbs (70kgs) 4 reps
    Overhead press is stuck at 88lbs (40kgs) at 4 reps

    Any tips? :)