[align=center]-WEEK 2-[/align] Year 2, Day 197[size=x-small](July 31, 2013)[/size] BW:???lbs~???lbs
Afternoon.
Back day yesterday. Unable to monitor my bodyweight for the following weeks, need of a legit scale. 10 months of no supplementation and still no macronutrient calculations(still based on guestimates), macros comes from whole foods. Added chicken breast on my protein source.
This would be the last bout for Eclipse Bill Starr 5x5 Program — third in a row.
[align=center]-WEEK 2-[/align] Year 2, Day 199[size=x-small](August 2, 2013)[/size]
Afternoon.
Midnight hand-washed laundry yesterday, great workout today. Jacked and focused!
[align=center]-WEEK 3-[/align] Year 2, Day 202[size=x-small](August 5, 2013)[/size] BW:???lbs~???lbs
Afternoon.
Just added a warm-up set for Pendlay Rows.
[align=center]-WEEK 3-[/align] Year 2, Day 203[size=x-small](August 6, 2013)[/size]
Evening. REST DAY. In need to bust some heavy arse weights ASAP!
Robert Burneika in Challenge the Dudesons series...
[align=center]-WEEK 3-[/align] Year 2, Day 204 [size=x-small](August 7, 2013)[/size] BW:???lbs~???lbs
Afternoon.
BACK DAY. Need to pay attention on my lower back arch!
Prior to that, 4 boiled eggs by noon and boiled chicken breasts after class.
[align=center]-WEEK 3-[/align] Year 2, Day 206 [size=x-small](August 9, 2013)[/size]
Afternoon.
Someone played a playlist of rock musics in the amp! Hehehe...
20min Posing Practice afterwards.
[align=center]-WEEK 4-[/align] Year 2, Day 210 [size=x-small](August 13, 2013)[/size] BW:171lbs>172lbs
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Storm yesterday. All workout days were moved a day ahead. But that doesn't keep this back-alley gym from being open for business. Which makes it more, IMO, HARDCORE! hehehe... Strike whilst the iron is hot and the storm is ragin' bad!
19:35, closing time. About to hit the volume working sets for Pendlay Rows. Short blackout occurred across the street. Had to finish workout. "Only stop when you're done" adage.
20min walk to...
Evening. Sa may desenteng bakal gym sa Dagupan... RVG Powerbuild Gym and Fitness Station.
Still adapting to the new environment. Let's see...
Just 3-5min walk across the gate exit of the university. Somewhat had same space with the gym back in hometown (Ram's Fitness Center). Has a separate multi-functional room for taebo, zumba, martial arts or any event. Better atmosphere compared to the ECG Muscleflex Gym. But less hardcore, I think. The gym's flooring comes in carpet, but beware from bumps(air pockets). Lots of rust old Pro-Gym plates but that doesn't matter. At least has twice the amount of 50's pairs and comes with 100lb DB at their heaviest compared to ECG Muscleflex Gym. Same standard back-alley gym bars, no OB's. No Seated Calf Raise Machine, but the Standing Calf Raise Machine comes with cable weight stack and plate-loaded hook. But what I'm after was their later closing time — 9pm.
Core, I studied and worked in Dagupan City (6 years). I am an alumni of Computronix College (now it's called Colegio de Dagupan), I worked there too as a college instructor. I live in Sta. Cruz, Zambales though.
Mind sharing the location of the gym's you mentioned above? I might try to visit those gym's during my annual vacation. I usually visit some friends in Lingayen and Dagupan and I might drop by and lift some weights if I have extra time. Who knows, we could also meet and greet.
Anyway great progress bro. Keep it up. Do it right while you are still young unlike me who started too late.
Core, I studied and worked in Dagupan City (6 years). I am an alumni of Computronix College (now it's called Colegio de Dagupan), I worked there too as a college instructor. I live in Sta. Cruz, Zambales though.
Mind sharing the location of the gym's you mentioned above? I might try to visit those gym's during my annual vacation. I usually visit some friends in Lingayen and Dagupan and I might drop by and lift some weights if I have extra time. Who knows, we could also meet and greet.
I'm working with the database(gyms/fitness centers of Pangasinan) for over a year now. So far, I've already covered the gyms in the following vicinities: Lingayen(2), Dagupan(14), Calasiao(2), San Carlos(2), Mangaldan(2), San Fabian(1), Binmaley(2). Might post the partial database soon. Still need to list the available equipments on the said numbers of gyms.
Batch 2000, BSCS. After graduation, I was hired as one of the CICS department's faculty staff. Worked there for 2 years before I decided to venture to NCR for greener pastures. :lol
[align=center]-WEEK 4-[/align] Year 2, Day 212[size=x-small](August 15, 2013)[/size] BW:172lbs~172lbs
Evening. Sa may bakal gym sa Dagupan... RVG Powerbuild Gym and Fitness Station.
Missed the 12:00-15:00 vacant hours to workout. Had to resort bustin' at this gym, 18:00 after class...
Is it the footwear or just the power cage doesn't have a stable platform? Can't keep the stance during those Squat lifts.
Conventional Deadlift (Overhand Grip) - 260lbsx5x5 x5, x5, x3, (Mixed Grip) x5, x5 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 195lbs 185lbsx5x5 [RESTS: 3min] < MISSED. Mistaken that pre-loaded 45's on the bar as 50's plates. Both Pro-Gym plates have the same diameter.
[align=center]-WEEK 4-[/align] Year 2, Day 214[size=x-small](August 17, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Weekends. Forgot the gym closing time was one hour earlier than normal business days which is usually 8-9pm. Missed two exercises and one goddamn rep on the last set of the squat. Gym closed at 7pm.
Squat rack of the multi-purpose bench has been tighten up for safety racking of the bar. Space between the racks are only shoulder-width. Taking the grip inside the rack will only put the strain on the wrists.
Yan yung ayokong set-up ng bench! Mapipilitan ako mag wide grip kasi naka harang yung handles! eh medium grip gamit ko when benching kaya di ako nag gygym sa likod ng school namin dahil sa set-up na yan eh
[align=center]-WEEK 5-[/align] Year 2, Day 217[size=x-small](August 20, 2013)[/size]
Evening. Sa may bakal gym sa Dagupan... RVG Powerbuild Gym and Fitness Station.
Posing practice after workout. Just realized how hard and exhausting it was to hold poses for even just a single minute.
[Practice Posing: 35min]
Side Chest Pose [HOLD: 1min]
Most Muscular Pose [HOLD: 1min]
Side Tricep Pose [HOLD: 1min]
Front Lat Spread Pose [HOLD: 1min]
Front Double Bicep Pose [HOLD: 1min]
[align=center]-WEEK 0[5RM WEEK]-[/align] Year 2, Day 243 [size=x-small](September 16, 2013)[/size] BW:172lbs~???lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
[align=center]-WEEK 0[5RM WEEK]-[/align] Year 2, Day 245 [size=x-small](September 18, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
I don't think you are getting my point and trying to be a wise guy.
You keep updating us with these reserved posts for what? seriously, no logic at all. If you can't provide a valid reason why I might as well lock your journal until you make up your mind.
I don't think you are getting my point and trying to be a wise guy.
You keep updating us with these reserved posts for what? seriously, no logic at all. If you can't provide a valid reason why I might as well lock your journal until you make up your mind.
And I did receive a demerit with that one.
Natrauma lang ako siguro doon sa nangyari noong nakaraan. First, nawalan kasi akong nang mga access sa dating systems nung computers ko, in general pati yung nga inputs files ng training ko. Need to track something back. Good news, meron itong site at nakasave karamihan dito sa journal. Problem is, I have to dig it per pages. Walang links doon sa summary na ginawa ko per programs. Huhukayin ko pa napagkahaba-habang summary post (you can blame me on that one, dahil sa sobrang pagkadetailed ng posts ko) para lang makuha yung most informative part, like why is this numbers and that. So I've come up with the idea na ipost nalang per post per day yung training inputs, then get the link of the post then compile nalang sa isang post as summary kumbaga maala-table of contents. To give you a better picture, the interface is similar sa ginawa ko sa journal ni sir otep > here. With that, mas mabilis kong maaaccess certain number posts within a single one! Another reason kaya nagrereserve ako ng series of posts dahil sa hindi ko na rin mabuklat itong journal ko nitong mga nakaraang araw, busy as they call it. Meanwhile offline, kinocode ko na yung ipopost ko, post nalang sa isang bagsakan kumbaga.
Though I was aware of the setbacks of the idea, like heto nga, naging nuisance na sa inyong ibang mga members. Hindi ko naman alam kasi na may iba pa palang magbubuklat nito since doon sa nangyari noong nakaraang taon. [size=x-small](<Yeah madrama nanaman, yey!)[/size] Another is, kung makita man bigla nang mga bago o dating members dito sa site itong journal, na yung mga dating reserved post biglang may inputs na, sigurado paghihinalaan naman ako nun, gaya nung dati. Pero gaya nga nang sabi ko, kung ano man yung nakikita niyo dito talagang ginagawa ko yun.
BOTTOMLINE: All I'm trying to say is, I'm going to revamp the set-up of my journal, AGAIN! For the second time for tracking. Hope, that explain everything.
Comments
Year 2, Day 197 [size=x-small](July 31, 2013)[/size]
BW: ???lbs ~ ???lbs
Afternoon.
Back day yesterday. Unable to monitor my bodyweight for the following weeks, need of a legit scale. 10 months of no supplementation and still no macronutrient calculations(still based on guestimates), macros comes from whole foods. Added chicken breast on my protein source.
This would be the last bout for Eclipse Bill Starr 5x5 Program — third in a row.
Conventional Deadlift(Overhand Grip) - 240lbsx5x5 (135lbsx5, 185lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 175lbsx5x5 [RESTS: 3min]
Standing Overhead Press - 100lbsx5x4(spot) [RESTS: 2min]
Pull-ups - BWx6x5 x6, x6, x5, x5, x4 [RESTS: 2min]
Year 2, Day 199 [size=x-small](August 2, 2013)[/size]
Afternoon.
Midnight hand-washed laundry yesterday, great workout today. Jacked and focused!
Flat Barbell Bench Press - 160lbsx5x5 [RESTS: 2min]
Low Bar Squats - 120lbsx5, 140lbsx5, 160lbsx5, 185lbsx5, 215lbsx5 1st-4th set RESTS: 3min][5th set REST: 5min]
Pendlay Rows - 155lbsx5x5 [RESTS: 2min]
Seated Calf Raise - 145lbsx8x2 [REST: 2min]
Year 2, Day 202 [size=x-small](August 5, 2013)[/size]
BW: ???lbs ~ ???lbs
Afternoon.
Just added a warm-up set for Pendlay Rows.
Flat Barbell Bench Press - 90lbsx5, 105lbsx5, 125lbsx5, 145lbsx5, 170lbsx3(spot) [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Squats - 215lbsx5x5 (95lbsx5, 155lbsx5 warm-up) [RESTS: 3-4min]
Pendlay Rows - 160lbsx5x5 (135lbsx5 warm-up) [RESTS: 2min]
Seated Calf Raise - 150lbsx8x2 [REST: 2min]
Year 2, Day 203 [size=x-small](August 6, 2013)[/size]
Evening.
REST DAY. In need to bust some heavy arse weights ASAP!
Robert Burneika in Challenge the Dudesons series...
Year 2, Day 204 [size=x-small](August 7, 2013)[/size]
BW: ???lbs ~ ???lbs
Afternoon.
BACK DAY. Need to pay attention on my lower back arch!
Prior to that, 4 boiled eggs by noon and boiled chicken breasts after class.
Conventional Deadlift (Overhand Grip) - 250lbsx5x5 x5, x4, (Mixed Grip) x3, x3, x3 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-4min]
Low Bar Squats - 185lbsx5x5 [RESTS: 3min]
Standing Overhead Press (belt) - 105lbsx5x4 (spot) [RESTS: 2-2½min]
Pull-ups - BW(???lbs)x7x5 x4, x7, x4, x5, x5 [RESTS: 2-3min]
Year 2, Day 206 [size=x-small](August 9, 2013)[/size]
Afternoon.
Someone played a playlist of rock musics in the amp! Hehehe...
20min Posing Practice afterwards.
Flat Barbell Bench Press - 165lbsx5x5 x5, x4, x5(spot), x5(spot), x5(spot) [RESTS: 2-2½min]
Low Bar Squats - 130lbsx5, 150lbsx5, 170lbsx5, 195lbsx5, 225lbsx5 [1st-4th set RESTS: 3min][5th set REST: 5½min]
Pendlay Rows - 165lbsx5x5 (135lbsx5 warm-up) [RESTS: 2-2½min]
Seated Calf Raise - 155lbsx8x2 [REST: 2min]
Year 2, Day 210 [size=x-small](August 13, 2013)[/size]
BW: 171lbs > 172lbs
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Storm yesterday. All workout days were moved a day ahead. But that doesn't keep this back-alley gym from being open for business. Which makes it more, IMO, HARDCORE! hehehe... Strike whilst the iron is hot and the storm is ragin' bad!
Flat Barbell Bench Press - 95lbsx5, 110lbsx5, 130lbsx5, 150lbsx5, 175lbsx5(spot) [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Squats - 225lbsx5x5 x5, x5, x5, x5, x5(spot) (95lbsx5, 155lbsx5 warm-up) [RESTS: 3min]
Pendlay Rows - 160lbsx5x5 (135lbsx5 warm-up)
19:35, closing time. About to hit the volume working sets for Pendlay Rows. Short blackout occurred across the street. Had to finish workout. "Only stop when you're done" adage.
20min walk to...
Evening. Sa may desenteng bakal gym sa Dagupan... RVG Powerbuild Gym and Fitness Station.
Still adapting to the new environment. Let's see...
Just 3-5min walk across the gate exit of the university. Somewhat had same space with the gym back in hometown (Ram's Fitness Center). Has a separate multi-functional room for taebo, zumba, martial arts or any event. Better atmosphere compared to the ECG Muscleflex Gym. But less hardcore, I think. The gym's flooring comes in carpet, but beware from bumps(air pockets). Lots of rust old Pro-Gym plates but that doesn't matter. At least has twice the amount of 50's pairs and comes with 100lb DB at their heaviest compared to ECG Muscleflex Gym. Same standard back-alley gym bars, no OB's. No Seated Calf Raise Machine, but the Standing Calf Raise Machine comes with cable weight stack and plate-loaded hook. But what I'm after was their later closing time — 9pm.
Pendlay Rows - 170lbsx5x5 (135lbsx5 warm-up) [RESTS: 2min]
Seated Calf Raise - 160lbsx8x2 [REST: 2min]
45° Calf Raise - (Se CRx1.5) 240lbsx8x2 [REST: 2min]
[align=center]
Body Weight @ 172lbs
Did checked weight after WO. Under the state of body recomposition.[/align]
Mind sharing the location of the gym's you mentioned above? I might try to visit those gym's during my annual vacation. I usually visit some friends in Lingayen and Dagupan and I might drop by and lift some weights if I have extra time. Who knows, we could also meet and greet.
Anyway great progress bro. Keep it up. Do it right while you are still young unlike me who started too late.
I'm working with the database(gyms/fitness centers of Pangasinan) for over a year now. So far, I've already covered the gyms in the following vicinities: Lingayen(2), Dagupan(14), Calasiao(2), San Carlos(2), Mangaldan(2), San Fabian(1), Binmaley(2). Might post the partial database soon. Still need to list the available equipments on the said numbers of gyms.
At least you started and now committed to it. Keep it! ...and up!
Year 2, Day 212 [size=x-small](August 15, 2013)[/size]
BW: 172lbs ~ 172lbs
Evening. Sa may bakal gym sa Dagupan... RVG Powerbuild Gym and Fitness Station.
Missed the 12:00-15:00 vacant hours to workout. Had to resort bustin' at this gym, 18:00 after class...
Is it the footwear or just the power cage doesn't have a stable platform? Can't keep the stance during those Squat lifts.
Conventional Deadlift (Overhand Grip) - 260lbsx5x5 x5, x5, x3, (Mixed Grip) x5, x5 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 195lbs 185lbsx5x5 [RESTS: 3min] < MISSED. Mistaken that pre-loaded 45's on the bar as 50's plates. Both Pro-Gym plates have the same diameter.
[align=center]
[/align]
Standing Overhead Press - 110lbsx5x4 x3, x5, x3, x5 (bar(10lbs)x25 warm-up) [RESTS: 3min]
Pull-ups - BW(172lbs)x8x5 x6, x7, x4, x4, x5 [RESTS: 2min]
Did check and practice on the details.
[Posing Practice: 20min] < No reflecting mirrors to show the rear. Can't practice the two back compulsory poses here.
Year 2, Day 214 [size=x-small](August 17, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Weekends. Forgot the gym closing time was one hour earlier than normal business days which is usually 8-9pm. Missed two exercises and one goddamn rep on the last set of the squat. Gym closed at 7pm.
Squat rack of the multi-purpose bench has been tighten up for safety racking of the bar. Space between the racks are only shoulder-width. Taking the grip inside the rack will only put the strain on the wrists.
[align=center]
Flat Barbell Bench Press (spot) - 170lbs5x5 x5, x5, x5, x4, x4 [RESTS: 2min]
Low Bar Squat - 140lbsx5, 160lbsx5, 180lbsx5, 205lbsx5, 235lbsx5 x4 [1st-4th set RESTS: 3min][5th set REST: 5½min]
Pendlay Rows - 175lbsx5x5 (135lbsx5 warm-up) [RESTS: 2min] < MISSED.
Seated Calf Raise - 165lbsx8x2 [REST: 2min] < MISSED.
Year 2, Day 217 [size=x-small](August 20, 2013)[/size]
Evening. Sa may bakal gym sa Dagupan... RVG Powerbuild Gym and Fitness Station.
Flat Barbell Bench Press - 100lbsx5, 115lbsx5, 135lbsx5, 155lbsx5, 180lbsx5 x4(spot) [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Squats - 235lbsx5x5 x5, x5, x5, x5, x3 [RESTS: 3-3½min]
Pendlay Rows - 175lbsx5x5 (135lbsx5 warm-up) [RESTS: 2-3min]
Seated Calf Raise - 165lbsx8x2 [REST: 2min]
45° Calf Press - 250lbsx8x2 [REST: 2min]
Posing practice after workout. Just realized how hard and exhausting it was to hold poses for even just a single minute.
[Practice Posing: 35min]
Side Chest Pose [HOLD: 1min]
Most Muscular Pose [HOLD: 1min]
Side Tricep Pose [HOLD: 1min]
Front Lat Spread Pose [HOLD: 1min]
Front Double Bicep Pose [HOLD: 1min]
BW: 160lbs >165lbs
Flat Barbell Bench Press - 100lbsx5, 130lbsx5, 145lbsx5, 155lbsx5 x3 = 150lbs [RESTS: 2-3min]
High Bar Squats - 150lbsx5, 170lbsx5, 185lbsx5, 195lbsx5 = 185lbs [RESTS: 3-5min]
Bent Over Barbell Rows - 100lbsx5, 120lbsx5, 140lbsx5, 150lbsx5 = 145lbs [RESTS: 2-4min]Year 1, Day 362 [size=x-small](January 11, 2013)[/size]
BW: 165lbs >159lbs
Standing Overhead Press - 50lbsx5, 70lbsx5, 85lbsx5, 95lbsx5 = 80lbs [RESTS: 2-4min]
Conventional Deadlift (Overhand Grip) - 130lbsx5, 155lbsx5, 175lbs, 190lbsx5, 200lbsx5 x4 = 185lbs (100lbsx5 warm-up) [RESTS: 3-5min]
MAX OUT
Conventional Deadlift (Overhand Grip) - 230lbsx1, 230lbsx1, 250lbsx1 = 230lbs [RESTS: 4min]
Pull-ups - BWx5 (BW: 159lbs)
Standing Calf Raise - 200lbsx6, 230lbsx6 = 200lbs
[/align]
BW: 159lbs >161lbs
Flat Barbell Bench Press - 75lbsx5, 90lbsx5, 105lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 165lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 130lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 200lbsx2x6 [REST: 2min]Year 2, Day 1 [size=x-small](January 16, 2013)[/size]
Standing Overhead Press - 75lbsx5x4 [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 165lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 140lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 (BW: 161lbs) [RESTS: 2-3min]Year 2, Day 3 [size=x-small](January 18, 2013)[/size]
Flat Barbell Bench Press - 135lbsx5x5 (95lbsx5 warm-up) [RESTS: 2-3min]
High Bar Squats - 95lbsx5, 110lbsx5, 130lbsx5, 150lbsx5, 175lbsx5 [1st-4th set RESTS: 3½min][5th set REST: 5min]
Bent Over Barbell Rows - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Standing Calf Raise - 210lbsx2x6 [REST: 2min]
[/align]
Flat Barbell Bench Press - 80lbsx5, 95lbsx5, 110lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 175lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 135lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 220lbsx6x2 [RESTS: 2min]Year 2, Day 8 [size=x-small](January 23, 2013)[/size]
Standing Overhead Press - 80lbsx5x4 [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 175lbsx5x5 x5, x5, x5, x4, x4 (120lbsx5 warm-up) [RESTS: 3-4min]
High Bar Squats - 150lbsx5x5 [RESTS: 3-4min]
Pull-ups - BWx5x5 x5, x5, x5, x4, x3 (BW+5lbs: 163lbs) [RESTS: 2-3min]Year 2, Day 10 [size=x-small](January 25, 2013)[/size]
Flat Barbell Bench Press - 140lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 105lbsx5, 120lbsx5, 140lbsx5, 160lbsx5, 185lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent Over Barbell Rows - 80lbsx5, 90lbsx5, 105lbsx5, 120lbsx5, 140lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Standing Calf Raise - 220lbsx2x6 [REST: 2min]
[/align]
BW: 158.5lbs >158lbs
Flat Barbell Bench Press - 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5, 155lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 185lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 140lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 230lbsx8x2 [REST: 2min]Year 2, Day 15 [size=x-small](January 30, 2013)[/size]
BW: 158lbs >161lbs
Standing Overhead Press - 85lbsx5x4 [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 185lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 160lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 x5, x5, x5, x4, x4 (BW+10lbs: 171lbs) [RESTS: 2-3min]Year 2, Day 17 [size=x-small](February 1, 2013)[/size]
BW: 161lbs >162lbs
Flat Barbell Bench Press - 145lbsx5x5 [RESTS: 2min]
High Bar Squats - 115lbsx5, 130lbsx5, 150lbsx5, 170lbsx5, 195lbsx5 [1st-4th set RESTS: 3-4min][5th set REST: 5min]
Bent Over Barbell Rows - 85lbsx5, 95lbsx5, 110lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Standing Calf Raise - 240lbsx8x2 260lbsx8x2 [REST: 2min]
[/align]
BW: 161lbs >162lbs
Flat Barbell Bench Press - 90lbsx5, 105lbsx5, 120lbsx5 125lbsx5, 140lbsx5, 160lbsx5 [1st-4th set RESTS: 2-4min][5th set REST: 5min]
High Bar Squats - 195lbsx5x5 [RESTS: 3min]
Bent Over Barbell Rows - 145lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 270lbsx8x2 [REST: 2min]Year 2, Day 22 [size=x-small](February 6, 2013)[/size]
Standing Overhead Press - 90lbsx5x4 [RESTS: 2-5min]
Conventional Deadlift (Overhand Grip) - 195lbsx5x5 200lbsx5x5 (130lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 175lbsx5x5(165lbs+25lb bar) [RESTS: 3-4min]
Pull-ups - BWx5x5 (BW+15lbs: 178lbs) [RESTS: 2-3min]Year 2, Day 24 [size=x-small](February 8, 2013)[/size]
Flat Barbell Bench Press - 150lbsx5x5 x5, x5, x5, x5, x4 [RESTS: 2-3min]
High Bar Squats - 125lbsx5, 140lbsx5, 160lbsx5, 180lbsx5, 205lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Standing Calf Raise - 270lbsx8x2 [REST: 2min]
[/align]
BW: 163lbs ~163lbs
Flat Barbell Bench Press - 95lbsx5(80lbs+25lb bar), 115lbsx5(100lbs+25lb bar), 125lbsx5(110lbs+25lb bar), 145lbs(130lbs+25lb bar), 165lbsx5 x4(150lbs+25lb bar) [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 205lbsx5x5(190lbs+25lb bar) (135lbsx5 (120lbs+25lb bar)) [RESTS: 3min]
Bent Over Barbell Rows - 150lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]Year 2, Day 29 [size=x-small](February 13, 2013)[/size]
Standing Overhead Press - 95lbsx5x4(80lbs+25lb bar) (bar(25lb)x10, 65lbsx5(50lbs+25lb bar) warm-up) [RESTS: 2-5min]
Conventional Deadlift (Overhand Grip) - 195lbsx5x5 200lbsx5x5 (130lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 175lbsx5x5(165lbs+25lb bar) [RESTS: 3-4min]
Pull-ups - BWx5x5 (BW+15lbs: 178lbs) [RESTS: 2-3min]Year 2, Day 31 [size=x-small](February 15, 2013)[/size]
Flat Barbell Bench Press - 150lbsx5x5 x5, x5, x5, x5, x4(140lbs+25lb bar) [RESTS: 2-3min]
High Bar Squats - 135lbsx5(120lbs+25lb bar), 155lbsx5(140lbs+25lb bar), 175lbsx5(160lbs+25lb bar), 195lbsx5(180lbs+25lb bar), 215lbsx5 x4(200lbs+25lb bar) [1st-4th set RESTS: 3-4min][5th set REST: 7min]
Standing Calf Raise - 270lbsx8x2 [REST: 2min]
[/align]
BW: 163lbs >165lbs
Flat Barbell Bench Press - 95lbsx5(80lbs+25lb bar), 115lbsx5(100lbs+25lb bar), 125lbsx5(110lbs+25lb bar), 145lbsx5(130lbs+25lb bar), 165lbsx5 x4(150lbs+25lb bar) [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 205lbsx5x5(190lbs+25lb bar) (155lbsx5 (140lbs+25lb bar)) [RESTS: 3min]
Bent Over Barbell Rows - 150lbsx5x5 [RESTS: 2-5min]
Standing Calf Raise - 280lbsx8x2 [RESTS: 2min]
[/align]
BW: 165lbs >160lbs
Flat Barbell Bench Press - 95lbsx5, 115lbsx5, 125lbsx5, 145lbsx5, 165lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 205lbsx5x5 x4, x2, x5, x4, x2 (135lbsx5, 150lbsx2 warm-up) [RESTS: 3-4min]
Bent Over Barbell Rows - 150lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [RESTS: 2min]Year 2, Day 50 [size=x-small](March 6, 2013)[/size]
Standing Overhead Press - 95lbsx5x4 x5, x5, x4, x5 (70lbsx5 warm-up) [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 210lbsx5x5 x5, x5, x5, x5, x4 (160lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 185lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 x5, x5, x4, x3, x5 (BW+15lbs: 168lbs) [RESTS: 2min]Year 2, Day 52 [size=x-small](March 8, 2013)[/size]
Flat Barbell Bench Press - 155lbsx5x5 x5, x4, x3, x4, x3 [RESTS: 2-3min]
High Bar Squats - 135lbsx5, 155lbsx5, 175lbsx5, 195lbsx5, 215lbsx5 x2 [1st-4th set RESTS; 3min][5th set REST: 5min]
Bent Over Barbell Rows - 95lbsx5, 105lbsx5, 125lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Standing Calf Raise - 290lbsx8x2 [REST: 1min]
[/align]
BW: 160lbs >161lbs
Flat Barbell Bench Press - 95lbsx5, 115lbsx5, 125lbsx5, 155lbsx5, 165lbsx5 (spot) [1st-4th set RESTS: 2-3min][5th set: 5min]
High Bar Squats - 205lbsx5x5 x5, x4, 210lbsx5, x5, x5 [size=x-small](-20%)[/size] 165lbsx5, x5, x5 (155lbsx5 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 150lbsx5x5 [size=x-small](-10%)[/size] 135lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]Year 2, Day 58 [size=x-small](March 14, 2013)[/size]
Standing Calf Raise - 95lbsx5x4 (70lbsx5 warm-up) [RESTS: 2-3min]
Sumo Deadlift (Mixed Grip) - 100lbsx5, 150lbsx5 [RESTS: 3min]
Conventional Deadlift (Overhand Grip) - 210lbsx5x5 (150lbsx5 warm-up) [RESTS: 3-5min]
Pull-ups - BWx5x5 [RESTS: 2-3min]
[/align]
BW: 161lbs >162lbs
Flat Barbell Bench Press - 95lbsx5, 135lbsx5, 170lbsx5 (spot) [1st-2nd REST: 2min][3rd set REST: 4½min]
High Bar Squats - 175lbsx5x3 [RESTS: 3min]
Bent Over Barbell Rows - 140lbsx5x3 [RESTS: 2min]
Standing Calf Raise - 300lbsx8x2 [REST: 2min]Year 2, Day 64 [size=x-small](March 20, 2013)[/size]
Standing Overhead Press - 100lbsx5x4 x5, x5, x3, x3 (70lbsx5 warm-up) [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 220lbsx5x5 (160lbsx5 warm-up) [RESTS: 3min]
Pull-ups - BWx5x3 (BW+5lbs: 167lbs) [RESTS: 2min]Year 2, Day 66 [size=x-small](March 22, 2013)[/size]
Flat Barbell Bench Press - 160lbsx3x3 (120lbsx5 warm-up) [RESTS: 2½-3min]
High Bar Squats - 155lbsx5, 200lbsx5, 220lbsx5 [1st-2nd REST: 3½min][3rd set REST: 5min]
Bent Over Barbell Rows - 85lbsx5, 115lbsx5, 160lbsx5 [1st-2nd set REST: 3min][3rd set REST: 5min]
Standing Calf Raise - 310lbsx8x2 [REST: 2min]
[/align]
BW: 162lbs >164lbs
Flat Barbell Bench Press - 95lbsx5, 135lbsx5, 175lbsx5, (spot) [1st-2nd set REST: 3½min][3rd set REST: 5min]
High Bar Squats - 175lbsx5x3 (spot) [RESTS: 3min]
Bent Over Barbell Rows - 160lbsx5x3 [RESTS: 2½-3min]
Standing Calf Raise - 320lbsx8x2 [REST: 2min]Year 2, Day 71 [size=x-small](March 27, 2013)[/size]
Standing Overhead Press - 105lbsx4 (spot), x3, x3 (70lbsx5 warm-up) [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 230lbsx3, x5, x5, x4, x3 (120lbsx5, 180lbsx2 warm-up) [RESTS: 3-5min]
Pull-ups - BWx5x3 (BW: 164lbs) [RESTS: 2min]Year 2, Day 74 [size=x-small](March 30, 2013)[/size]
Flat Barbell Bench Press - 165lbsx5 (spot), x5 (spot), x5 (120lbsx5 warm-up) [RESTS: 2-3min]
High Bar Squats - 155lbsx5, 200lbsx5, 230lbsx5 [1st-2nd set REST: 3min][3rd set REST: 3min]
Bent Over Barbell Rows - 85lbsx5, 135lbsx5, 165lbsx5 [1st-2nd set REST: 3min][3rd set REST: 5min]
Standing Calf Raise - 330lbsx8x2 [REST: 2min]
[/align]
BW: 164lbs >165.5lbs
Flat Barbell Bench Press - 115lbsx5, 155lbsx5 (spot), 180lbsx3 (spot) [1st-2nd set REST: 3min][3rd set REST: 5½min]
High Bar Squats - 185lbsx5x5 [RESTS: 4-5min]
Bent Over Barbell Rows - 165lbsx5x3 [size=x-small](-10%)[/size] 150lbsx5x3 [RESTS: 2min]
Standing Calf Raise - 330lbsx8x2 [REST: 2min]Year 2, Day 78 [size=x-small](April 3, 2013)[/size]
Standing Overhead Press - 110lbsx5x3 70lbsx5x3 [RESTS: 2min]
Conventional Deadlift (Mixed Grip) - 240lbsx5x5 x3, x3, x4, x4, x3 (120lbsx5, 180lbsx2 warm-up) [RESTS: 4½-5½min]
Pull-ups - BWx5x3 (BW+5lbs: 168lbs) [RESTS: 2-2½min]Year 2, Day 80 [size=x-small](April 5, 2013)[/size]
Flat Barbell Bench Press - 170lbsx5x3 (spot) (120lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 155lbsx5, 200lbsx5, 240lbsx5 (spot) [1st-2nd set REST: 4min][3rd set REST: 5min]
Bent Over Barbell Rows - 85lbsx5, 135lbsx5, 165lbsx5 170lbsx5 [1st-2nd set REST: 3min][3rd set REST: 5min]
Standing Calf Raise - 340lbsx8x2 [REST: 2min]
[/align]
BW: 165.5lbs >165lbs
Flat Barbell Bench Press - 115lbsx5, 155lbsx5, 185lbsx5 (spot) [RESTS: 5min]
High Bar Squats - 195lbsx5x3 [RESTS: 3min]
Bent Over Barbell Rows - 155lbsx5x3 [RESTS: 2min]
Standing Calf Raise - 350lbsx8x2 [REST: 2min]Year 2, Day 86 [size=x-small](April 11, 2013)[/size]
Standing Overhead Press - 75lbsx5x3 [RESTS: 2min]
Conventional Deadlift (Mixed Grip) - 250lbsx5x5 x4, x4, x4, x4, x1 (155lbsx5, 200lbsx3 warm-up) [RESTS: 5min]
Pull-ups - BWx5x3 (BW+5lbs: 171lbs) [RESTS: 2min]Year 2, Day 89 [size=x-small](April 14, 2013)[/size]
Flat Barbell Bench Press - 175lbsx5x3 145lbsx3, x4, x4 (120lbsx5 warm-up) [RESTS: 2-3½min]
High Bar Squats - 155lbsx5 125lbsx5, 200lbsx5 160lbsx5, 240lbsx5 200lbsx2 [1st-2nd set REST: 4½min][3rd set REST: 5min]
Bent Over Barbell Rows - 95lbsx5 75lbsx5, 135lbsx5 110lbsx5 175lbsx5 140lbsx5 [1st-2nd set REST: 3min][3rd set REST: 5min]
Standing Calf Raise - 360lbsx8x2 290lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 165.5lbs >162lbs
Flat Barbell Bench Press - 105lbsx5, 125lbsx5, 145lbsx5, 150lbsx5, 155lbsx5 = 155lbs [RESTS: 3min]
Low Bar Squats - 140lbsx5, 155lbsx5, 165lbsx5 = 140lbs [RESTS: 2min]
Pendlay Rows - 90lbsx5, 115lbsx5 = 90lbs [RESTS: 3-5min]Year 2, Day 101 [size=x-small](April 26, 2013)[/size]
BW: 162lbs >165.5lbs
Standing Overhead Press - 40lbsx5, 60lbsx5, 75lbsx5, 85lbsx5, 90lbsx5 = 75lbs [RESTS: 2-3min]
MAX OUT
Standing Overhead Press - 110lbsx1 = 110lbs
Conventional Deadlift (Overhand Grip) - 135lbsx5, 170lbsx5, 200lbsx5, 220lbsx5 = 220lbs [RESTS: 3-5½]
MAX OUT
Conventional Deadlift (Mixed Grip) - 250lbsx3, 275lbsx1, 285lbsxF, 285lbsx1, 295lbsxF, 295lbsxF, 295lbsxF = 285lbs [RESTS: 5-7min]
Pull-ups - BWx5x5 x5, x5, x5, x5, x2 [RESTS: 1½-2min]
[/align]
[align=center]
BW: 162lbs >166lbs
Flat Barbell Bench Press - 75lbsx5, 90lbsx5, 105lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Squats - 125lbsx5x5 [RESTS: 3min]
Pendlay Rows - 90lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 300lbsx8x2 [REST: 2min]Year 2, Day 106 [size=x-small](May 1, 2013)[/size]
BW: 166lbs >169lbs
Standing Overhead Press - 65lbsx5x4 [RESTS: 1-2min]
Conventional Deadlift (Overhand Grip) - 200lbsx5x5 x5, x5, x4, x5, x4 (135lbsx5, 165lbsx3 warm-up) [RESTS: 3-4min]
Low Bar Squats - 105lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 [RESTS: 2min]Year 2, Day 108 [size=x-small](May 3, 2013)[/size]
Flat Barbell Bench Press - 140lbsx5x5 [RESTS: 2min]
Low Bar Squats - 70lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pendlay Rows - 95lbsx5x5 [RESTS: 2-2½min]
Standing Calf Raise - 310lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 166lbs >167lbs
Flat Barbell Bench Press - 80lbsx5, 95lbsx5, 110lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Box Squats - 135lbsx5x5 [RESTS: 3min]
Pendlay Rows - 100lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 320lbsx8x2 [REST: 2min]Year 2, Day 113 [size=x-small](May 8, 2013)[/size]
BW: 167lbs ~167lbs
Standing Overhead Press - 70lbsx5x4 [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 210lbsx5x5 x5, x5, x5, x5, x2 (150lbsx5, 185lbsx3 warm-up) [RESTS: 3-5min]
Low Bar Squats - 115lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 x5, x5, x5, x5, x4 [RESTS: 2min]Year 2, Day 115 [size=x-small](May 10, 2013)[/size]
Flat Barbell Bench Press - 145lbsx5x5 x5, x5, x5, x5, x3 [RESTS: 2-3min]
Low Bar Squats - 75lbsx5, 90lbsx5, 105lbsx5, 120lbsx5, 140lbsx5 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pendlay Rows - 105lbsx5x5 [RESTS: 2-2½min]
Standing Calf Raise - 330lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 167lbs >168lbs
Flat Barbell Bench Press - 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5, 155lbsx5 x4 [1st-4th set RESTS: 2min][5th set REST: 4min]
Low Bar Box Squats - 145lbsx5x5 [RESTS: 3min]
Pendlay Rows - 110lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 340lbsx8x2 [REST: 2min]Year 2, Day 120 [size=x-small](May 15, 2013)[/size]
BW: 168lbs >171lbs
Standing Overhead Press - 75lbsx5x4 [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 220lbsx5x5 x5, x5, x3, (Mixed Grip) x5, x5 (160lbsx5, 195lbsx3 warm-up) [RESTS: 3-6min]
Low Bar Squats - 125lbsx5x5 [RESTS: 3min]
Pull-ups - BW(171lbs+5lbs)x5x5 x5, x5, x4, x4, x5 [RESTS: 2-3min]Year 2, Day 122 [size=x-small](May 17, 2013)[/size]
Flat Barbell Bench Press - 150lbsx5x5 x5, x5, x5, x4, x5(spot) [RESTS: 2-3min]
Low Bar Squats - 85lbsx5, 100lbsx5, 115lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pendlay Rows - 115lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 350lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 171lbs >168lbs
Flat Barbell Bench Press - 90lbsx5, 105lbsx5, 120lbsx5, 145lbsx5, 160lbsx5 x3 [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Box Squats - 155lbsx5x5 [RESTS: 3min]
Pendlay Rows - 120lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 360lbsx8x2 [REST: 2min]Year 2, Day 127 [size=x-small](May 22, 2013)[/size]
BW: 168lbs >167lbs
Standing Overhead Press - 80lbsx5x4 [RESTS: 2min]
Conventional Deadlift (Mixed Grip) - 230lbsx5x5 (Overhand Grip) (160lbsx5, 195lbsx3 warm-up) [RESTS: 3min]
Low Bar Squats - 135lbsx5x5 [RESTS: 3min]
Pull-ups - BW(167lbs+10lbs)x5x5 x5, x5, x5, x3, x5 [RESTS: 2min]Year 2, Day 129 [size=x-small](May 24, 2013)[/size]
Flat Barbell Bench Press - 155lbsx5x5 x5, x5, x4, x3, x3 [RESTS: 2-3min]
Low Bar Squats - 95lbsx5, 105lbsx5, 125lbsx5, 140lbsx5, 160lbsx5 [1st-4th set RESTS: 3-4½min][5th set REST: 5min]
Pendlay Rows - 125lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 370lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 167lbs >170lbs
Flat Barbell Bench Press - 95lbsx5, 110lbsx5, 125lbsx5, 150lbsx5, 165lbsx5 x4 [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Box Squats - 165lbsx5x5 [RESTS: 3min]
Pendlay Rows - 130lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 380lbsx8x2 [REST: 2min]Year 2, Day 134 [size=x-small](May 29, 2013)[/size]
BW: 170lbs >168lbs
Standing Overhead Press - 85lbsx5x4 [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 240lbsx5x5 x5, x3 (Mixed Grip) x5, x3, x5 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-3½min]
Low Bar Squats - 145lbsx5x5 [RESTS: 3min]
Pull-ups - BW(168lbs+15lbs)x5x5 x5, x5, x4, x4, x5 [RESTS: 2min]Year 2, Day 136 [size=x-small](May 31, 2013)[/size]
Flat Barbell Bench Press - 155lbsx5x5 x5, x5, x5, x3, x4 [RESTS: 2-3min]
Low Bar Squats - 105lbsx5, 115lbsx5, 135lbsx5, 150lbsx5 x2, 170lbsx5 [1st-4th set RESTS: 3min][5th set REST: 7min]
Pendlay Rows - 135lbsx5x5 x5, x5, x4, x5, x5 [RESTS: 2min]
Standing Calf Raise - 390lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 168lbs >170lbs
Flat Barbell Bench Press - 95lbsx5, 110lbsx5, 125lbsx5, 150lbsx5, 165lbsx5 x3 [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Squats - 165lbsx5x5 [RESTS: 3min]
Pendlay Rows - 130lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 380lbsx8x2 [REST: 2min]Year 2, Day 142 [size=x-small](June 6, 2013)[/size]
BW: 170lbs >169lbs
Standing Overhead Press - 85lbsx5x4 [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 240lbsx5x5 x3 (Mixed Grip) x5, x5, x5, x3 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 145lbsx5x5 [RESTS: 3min]
Pull-ups - BW(169lbs+15lbs)x5x5 x5, x5, x4, x4, x5 [RESTS: 2min]
[/align]
[align=center]
BW: 170lbs >171lbs
Flat Barbell Bench Press - 100lbsx3 x5, 135lbsx3 x5, 170lbsx3(spot) [1st-2nd set RESTS: 2min][3rd set REST: 5min]
Low Bar Squats - 175lbsx3x3 [RESTS: 3min]
Pendlay Rows - 135lbsx3x3 x3, x3, x4 [RESTS: 2min]
Seated Calf Raise - 100lbsx8x2 [REST: 2min]
Standing Calf Raise - 380lbsx8x2 [REST: 2min]Year 2, Day 148 [size=x-small](June 12, 2013)[/size]
BW: 171lbs >169lbs
Conventional Deadlift (Overhand Grip) - 250lbsx5x5 x5, x4, x5, x3, x3 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-4min]
Standing Overhead Press - 90lbsx3x3 [RESTS: 2min]
Pull-ups - BW(169lbs+20lbs)x3x3 x3, x3, x4 [RESTS: 2min]Year 2, Day 150 [size=x-small](June 14, 2013)[/size]
Flat Barbell Bench Press - 165lbsx3x3 x2, x2, x3 [RESTS: 2-3min]
Low Bar Squats - 95lbsx3, 135lbsx3, 180lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 5min]
Pendlay Rows - 140lbsx3x3 x3, x4, x4 [RESTS: 2min]
Seated Calf Raise - 105lbsx8x2 [REST: 2min]
Standing Calf Raise - 400lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 169lbs >170lbs
Flat Barbell Bench Press - 100lbsx3 x6(95lbs+5lb bar), 140lbsx3 x5(135lbs+5lb bar), 180lbsx3(spot)(175lbs+5lb bar) [1st-2nd set RESTS: 2½min][3rd set REST: 5min]
Low Bar Squats - 185lbsx3x3 [RESTS: 3min]
Pendlay Rows - 145lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 110lbsx8x2 [REST: 2min]
Standing Calf Raise - 410lbsx8x2 [REST: 2min]Year 2, Day 155 [size=x-small](June 19, 2013)[/size]
BW: 170lbs ~170lbs
Conventional Deadlift (Mixed Grip) - 260lbsx5x5 x3, x4, x3, x3, x3 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-3½min]
Standing Overhead Press - 95lbsx3x3 [RESTS: 2min]
Pull-ups - BW(170lbs+25lbs)x3x3 [RESTS: 2min]Year 2, Day 157 [size=x-small](June 21, 2013)[/size]
Flat Barbell Bench Press - 170lbsx3x3 x2, x2, x3 [RESTS: 2-2½min]
Low Bar Squats - 95lbsx3, 135lbsx3, 190lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 5min]
Pendlay Rows - 150lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 115lbsx8x2 [REST: 2min]
Standing Calf Raise - 420lbsx8x2 [REST: 2min]
[/align]
[align=center]
Flat Barbell Bench Press - 95lbsx3 x6, 135lbsx3 x5, 180lbsx2(spot) [1st-2nd set RESTS: 2min][3rd set REST: 5min]
Low Bar Squats - 195lbsx3x3 [RESTS: 3min]
Pendlay Rows - 155lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 120lbsx8x2 [REST: 2min]
Standing Calf Raise - 430lbsx8x2 [REST: 2min]Year 2, Day 163 [size=x-small](June 26, 2013)[/size]
Conventional Deadlift (Overhand Grip) - 270lbsx5x5 x2, (Mixed Grip) x1, x1, x2, x2 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-3½min]
Standing Overhead Press - 100lbsx3x3 [RESTS: 2min]
Pull-ups - BW(???lbs)x6x3 x6, x5, x6 [RESTS: 2min]Year 2, Day 165 [size=x-small](June 28, 2013)[/size]
BW: 170lbs >171lbs
Flat Barbell Bench Press - 175lbsx3x3(spot) (100lbsx5, 140lbsx3 warm-up) [RESTS: 2-3½min]
Low Bar Squats - 135lbsx3, 175lbsx3, 200lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 6min]
Pendlay Rows - 160lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 125lbsx8x2 [REST: 2min]
Standing Calf Raise - 440lbsx8x2 [REST: 2min]
[/align]
[align=center]
Flat Barbell Bench Press - 95lbsx3 x5, 135lbsx3, 185lbsx3(spot) [1st-2nd set RESTS: 4min][3rd set REST: 5min]
Low Bar Squats - 205lbsx3x3 [RESTS: 3min]
Pendlay Rows - 165lbsx3x3 x4, x3, x3 [RESTS: 2min]
Seated Calf Raise - 130lbsx8x2 [REST: 2min]
Standing Calf Raise - 450lbsx8x2 [REST: 2min]Year 2, Day 169 [size=x-small](July 3, 2013)[/size]
BW: 171lbs >173lbs
Conventional Deadlift (Mixed Grip) - 280lbsx5x5 x1, (Belt) x1, xF (-10%) 260lbsx5x5 x3, x3, x5, x3, x3 ((Overhand Grip) 135lbsx5, 205lbsx2 warm-up) [RESTS: 3min]
Standing Overhead Press - 105lbsx3x3 [RESTS: 2-3min]
Pull-ups - BW(173lbs+5lbs)x6x3 [RESTS: 2-4min]Year 2, Day 171 [size=x-small](July 5, 2013)[/size]
Flat Barbell Bench Press - 180lbsx3, x3, x3(spot) (100lbsx5, 140lbsx2 warm-up) [RESTS: 2-3min]
Low Bar Squats - 135lbsx3, 175lbsx3, 210lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 5min]
Pendlay Rows - 165lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 135lbsx8x2 [REST: 2min]
Standing Calf Raise - 460lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 173lbs > 171lbs
Flat Barbell Bench Press - 120lbsx5, 145lbsx5, 165lbsx5, 175lbsx1 = 170lbs [RESTS: 3-4½min]
MAX-OUT
Flat Barbell Bench Press (Belt)(spot) - 190lbsx1(83kg), 210lbsx1(95.5kg), 220lbsx1(100kg) = 220lbs(100kg) [RESTS: 3½-4½min]
Low Bar Squats - 155lbsx5, 180lbsx5, 200lbsx5, 215lbsx3 = 215lbs [RESTS: 3½-7½min]
MAX-OUT
Low Bar Squats - 225lbsx2(102kg), (Belt) 245lbsx1(111kg), 255lbsx2(116kg), 265lbsxF, 265lbsx1(120.5kg), 275lbsx1(125kg) = 275lbs(125kg) [RESTS: 5min]
Pendlay Rows - 100lbsx5, 120lbsx5, 135lbsx5, 145lbsx5, 155lbsx3 = 155lbs [RESTS: 2-4min]Year 2, Day 181 [size=x-small](July 15, 2013)[/size]
BW: 171lbs ~ 171lbs
Standing Overhead Press - 50lbsx5, 70lbsx5, 85lbsx5, 100lbsx5, 110lbsx1 = 105lbs [RESTS: 2-4min]
Conventional Deadlift (Overhand Grip) - 165lbsx5, 195lbsx5, 220lbsx5, 240lbsx5, 255lbsx5 = 255lbs [RESTS: 3-5min]
MAX-OUT
Conventional Deadlift (Overhand Grip) - 285lbsxF, 285lbsxF, 285lbsx1(127kg), (Mixed Grip) 305lbsxF, 305lbsxF, 305lbsxF = 285lbs(127kg) [RESTS: 5min]
[/align]
[align=center]
BW: 171lbs ~ ???lbs
Flat Barbell Bench Press - 80lbsx5, 95lbsx5, 115lbsx5, 135lbsx5, 160lbsx5 [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Squats - 195lbsx5x5 (45lbsx5, 115lbsx5 warm-up) [RESTS: 3min]
Pendlay Rows - 140lbsx5x5 [RESTS: 2-3min]
Seated Calf Raise - 130lbsx8x2 [REST: 2min]Year 2, Day 190 [size=x-small](July 24, 2013)[/size]
BW: ???lbs ~ ???lbs
Conventional Deadlift (Overhand Grip) - 230lbsx5x5 (135lbsx5, 185lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 165lbsx5x5 [RESTS: 3min]
Standing Overhead Press - 95lbsx5x4 x5, x5, x5, x4 [RESTS: 2min]
Pull-ups - BWx5x5 [RESTS: 2-2½min]Year 2, Day 192 [size=x-small](July 26, 2013)[/size]
Flat Barbell Bench Press - 155lbsx5x5 x5, x5, x5, x4, x4(spot) [RESTS: 2min]
Low Bar Squats - 110lbsx5, 130lbsx5, 150lbsx5, 175lbsx5, 205lbsx5(spot) 1st-4th set RESTS: 2min][5th set REST: 5min]
Pendlay Rows - 145lbsx5x5 [RESTS: 2min]
Seated Calf Raise - 135lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: ???lbs ~ ???lbs
Flat Barbell Bench Press - 85lbsx5, 100lbsx5, 120lbsx5, 140lbsx5, 165lbsx5(spot) [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Squats - 205lbsx5x5 (95lbsx5, 155lbsx5 warm-up) [RESTS: 3min]
Pendlay Rows - 150lbsx5x5 [RESTS: 2min]
Seated Calf Raise - 140lbsx8x2 [REST: 2min]Year 2, Day 197 [size=x-small](July 31, 2013)[/size]
BW: ???lbs ~ ???lbs
Conventional Deadlift (Overhand Grip) - 240lbsx5x5 (135lbsx5, 185lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 175lbsx5x5 [RESTS: 3min]
Standing Overhead Press - 100lbsx5x4(spot) [RESTS: 2min]
Pull-ups - BWx6x5 x6, x6, x5, x5, x4 [RESTS: 2min]Year 2, Day 199 [size=x-small](August 2, 2013)[/size]
Flat Barbell Bench Press - 160lbsx5x5 [RESTS: 2min]
Low Bar Squats - 120lbsx5, 140lbsx5, 160lbsx5, 185lbsx5, 215lbsx5 1st-4th set RESTS: 3min][5th set REST: 5min]
Pendlay Rows - 155lbsx5x5 [RESTS: 2min]
Seated Calf Raise - 145lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: ???lbs ~ ???lbs
Flat Barbell Bench Press - 90lbsx5, 105lbsx5, 125lbsx5, 145lbsx5, 170lbsx3(spot) [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Squats - 215lbsx5x5 (95lbsx5, 155lbsx5 warm-up) [RESTS: 3-4min]
Pendlay Rows - 160lbsx5x5 (135lbsx5 warm-up) [RESTS: 2min]
Seated Calf Raise - 150lbsx8x2 [REST: 2min]Year 2, Day 204 [size=x-small](August 7, 2013)[/size]
BW: ???lbs ~ ???lbs
Conventional Deadlift (Overhand Grip) - 250lbsx5x5 x5, x4, (Mixed Grip) x3, x3, x3 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-4min]
Low Bar Squats - 185lbsx5x5 [RESTS: 3min]
Standing Overhead Press (belt) - 105lbsx5x4 (spot) [RESTS: 2-2½min]
Pull-ups - BW(???lbs)x7x5 x4, x7, x4, x5, x5 [RESTS: 2-3min]Year 2, Day 206 [size=x-small](August 9, 2013)[/size]
Flat Barbell Bench Press - 165lbsx5x5 x5, x4, x5(spot), x5(spot), x5(spot) [RESTS: 2-2½min]
Low Bar Squats - 130lbsx5, 150lbsx5, 170lbsx5, 195lbsx5, 225lbsx5 [1st-4th set RESTS: 3min][5th set REST: 5½min]
Pendlay Rows - 165lbsx5x5 (135lbsx5 warm-up) [RESTS: 2-2½min]
Seated Calf Raise - 155lbsx8x2 [REST: 2min]
[/align]
[align=center]
BW: 171lbs > 172lbs
Flat Barbell Bench Press - 95lbsx5, 110lbsx5, 130lbsx5, 150lbsx5, 175lbsx5(spot) [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Squats - 225lbsx5x5 x5, x5, x5, x5, x5(spot) (95lbsx5, 155lbsx5 warm-up) [RESTS: 3min]
Pendlay Rows - 160lbsx5x5 170lbsx5x5 (135lbsx5 warm-up) [RESTS: 2min]
Seated Calf Raise - 160lbsx8x2 [REST: 2min]
45° Calf Raise - (Se CRx1.5) 240lbsx8x2 [REST: 2min]Year 2, Day 212 [size=x-small](August 15, 2013)[/size]
BW: 172lbs ~ 172lbs
Conventional Deadlift (Overhand Grip) - 260lbsx5x5 x5, x5, x3, (Mixed Grip) x5, x5 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 195lbs 185lbsx5x5 [RESTS: 3min]
Standing Overhead Press - 110lbsx5x4 x3, x5, x3, x5 (bar(10lbs)x25 warm-up) [RESTS: 3min]
Pull-ups - BW(172lbs)x8x5 x6, x7, x4, x4, x5 [RESTS: 2min]Year 2, Day 214 [size=x-small](August 17, 2013)[/size]
Flat Barbell Bench Press (spot) - 170lbs5x5 x5, x5, x5, x4, x4 [RESTS: 2min]
Low Bar Squat - 140lbsx5, 160lbsx5, 180lbsx5, 205lbsx5, 235lbsx5 x4 [1st-4th set RESTS: 3min][5th set REST: 5½min]
Pendlay Rows - 175lbsx5x5 (135lbsx5 warm-up) [RESTS: 2min]
Seated Calf Raise - 165lbsx8x2 [REST: 2min]
[/align]
[align=center]
Flat Barbell Bench Press - 100lbsx5, 115lbsx5, 135lbsx5, 155lbsx5, 180lbsx5 x4(spot) [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Squats - 235lbsx5x5 x5, x5, x5, x5, x3 [RESTS: 3-3½min]
Pendlay Rows - 175lbsx5x5 (135lbsx5 warm-up) [RESTS: 2-3min]
Seated Calf Raise - 165lbsx8x2 [REST: 2min]
45° Calf Press - 250lbsx8x2 [REST: 2min]
[/align]
Year 2, Day 243 [size=x-small](September 16, 2013)[/size]
BW: 172lbs ~ ???lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Flat Barbell Bench Press - 110lbsx5(50kg), 135lbsx5(59kg), 145lbsx5(66kg), 155lbsx5(70.5kg), 160lbsx5(73kg) = 155lbs(70.5kg) [RESTS: 2-3½min]
Low Bar Squats - 160lbsx5(73kg), 185lbsx5(84kg), 195lbsx5(89kg), 205lbsx5(93kg) = 205lbs(93kg) [RESTS: 4min]
Pendlay Rows - 100lbsx5, 120lbsx5, 125lbsx5, 130lbsx5, 135lbsx5 = 130lbs [RESTS: 2min]
Chin-ups - BWx8x4 BWx5, BWx5, BWx6, BWx5, BWx5 = BWx6 [RESTS: 2-3min]
Seated Calf Raise - 100lbsx8, 110lbsx8, 115lbsx8, 125lbsx8 = 110lbs [RESTS: 2-3min]
Year 2, Day 245 [size=x-small](September 18, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
35º Incline Dumbbell Bench Press - 35'sx8, 40'sx8, 50'sx8, 55'sx8 [RESTS: 2min] = 50's(100lbs)
Standing Overhead Press - 70lbsx5, 80lbsx5, 85lbsx5 [RESTS: 3min] = 80lbs
Romanian Deadlift (Overhand Grip) - 120lbsx5, 150lbsx5, 175lbsx5, 185lbsx5, 195lbsx5 [RESTS: 3-4min] = 195lbs
You keep updating us with these reserved posts for what? seriously, no logic at all. If you can't provide a valid reason why I might as well lock your journal until you make up your mind.
And I did receive a demerit with that one.
Natrauma lang ako siguro doon sa nangyari noong nakaraan. First, nawalan kasi akong nang mga access sa dating systems nung computers ko, in general pati yung nga inputs files ng training ko. Need to track something back. Good news, meron itong site at nakasave karamihan dito sa journal. Problem is, I have to dig it per pages. Walang links doon sa summary na ginawa ko per programs. Huhukayin ko pa napagkahaba-habang summary post (you can blame me on that one, dahil sa sobrang pagkadetailed ng posts ko) para lang makuha yung most informative part, like why is this numbers and that. So I've come up with the idea na ipost nalang per post per day yung training inputs, then get the link of the post then compile nalang sa isang post as summary kumbaga maala-table of contents. To give you a better picture, the interface is similar sa ginawa ko sa journal ni sir otep > here. With that, mas mabilis kong maaaccess certain number posts within a single one! Another reason kaya nagrereserve ako ng series of posts dahil sa hindi ko na rin mabuklat itong journal ko nitong mga nakaraang araw, busy as they call it. Meanwhile offline, kinocode ko na yung ipopost ko, post nalang sa isang bagsakan kumbaga.
Though I was aware of the setbacks of the idea, like heto nga, naging nuisance na sa inyong ibang mga members. Hindi ko naman alam kasi na may iba pa palang magbubuklat nito since doon sa nangyari noong nakaraang taon. [size=x-small](<Yeah madrama nanaman, yey!)[/size] Another is, kung makita man bigla nang mga bago o dating members dito sa site itong journal, na yung mga dating reserved post biglang may inputs na, sigurado paghihinalaan naman ako nun, gaya nung dati. Pero gaya nga nang sabi ko, kung ano man yung nakikita niyo dito talagang ginagawa ko yun.
BOTTOMLINE: All I'm trying to say is, I'm going to revamp the set-up of my journal, AGAIN! For the second time for tracking. Hope, that explain everything.
Pasensya sa mga members na naabala...
I assume na idol mo si DY, napanood mo na ba 'to...