Ewan ko nga rin, psychedelic drug daw. Bale may nabanggit si DY noong time daw na bumisita siya sa Brazil, then meron itong isang plant na pinahitit sa kanya. Tapos napunta daw siya sa isang lugar na maraming ideas, great ideas daw na hindi pa nalalaman ng sangkatauhan!
Maganda yung interview, medyo weird. Nandyan din ulet yung adage about ego, the reason why most people don't progress because of their ego.
yun naman pala eh. I was thinking before na ganun nga kasi alam ko very detailed ka mag post ng bawat entry mo. You could've pre-emptively notified us naman and I am willing to delete posts kung kailangan mo. Thanks for explaining.
[align=center]-WEEK 1-[/align] Year 2, Day 251 [size=x-small](September 24, 2013)[/size] BW:???lbs~???lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
[align=center]-WEEK 1-[/align] Year 2, Day 253 [size=x-small](September 26, 2013)[/size]
Noon. Sa may bakal gym sa Tondaligan, Dagupan... Hogan's Gym.
Downpour afternoon. Was invited to lift here by former trainer from ECG Muscleflex Gym. Newly established(August 2013) small back-alley gym. No 2½lb plates, so have to resort on the round down to zero digits of the poundages.
[align=center]-WEEK 2-[/align] Year 2, Day 257 [size=x-small](September 30, 2013)[/size] BW:???lbs~???lbs
After a couple hour walk around downtown, no muscle shirt was found...
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
[align=center]-WEEK 3-[/align] Year 2, Day 264[size=x-small](October 7, 2013)[/size] BW:???lbs~???lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Starting Strength — Bodybuilder Variation. Pero walang nakaindicate nor hindi naka-base doon yung recuperation between sets. Just based on the basic principle when working out heavy/low reps: 3min+ for Squats/Deadlifts, 2min+ for small compound exercise.
Mahaba pa nga yang rests periods na yan eh.. Sa S2B, we only get 2-2:30 mins rest on squats/deadlifts. For pressing movements (bench/ohp), 1:00 min tops. For medium weight assistance exercises, around 15-45s. It really ramps up the intensity two-folds. Sobrang dense ang exercises in just a short period of time.
^ Strict requirement yun sa training namin with S2B brah. Timed rest periods. Kaya nga kung titignan mo logs ko, I can't use that much weight due to the strict rest periods. It's keeping my ego in check. Lift too heavy, and you will be doomed for the rest of your set.
Ang guideline namin for the correct weight to lift is if you can't adhere with the prescribed rest periods, you are lifting too heavy, deload a bit.
I do wear a stop watch to keep my rest times in check. Nung una mahirap, pero once you develop the habit, it becomes second nature.
[align=center]-WEEK 4-[/align] Year 2, Day 271[size=x-small](October 14, 2013)[/size] BW:???lbs~???lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
[align=center]-WEEK 4-[/align] Year 2, Day 277 [size=x-small](October 16, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Forgot the last set of DL.
Most people at the gym, noticed the changes in my body lately. Alot has been asking if I'm on cutting phase. Still bulking @80kg, just did undergo body recomp for this year. But the lame part was, I didn't know how. It wasn't even planned. All what I've did notice and did was on the training part. Was getting on a linear progress during the first quarter of the year. Then came mid year, when there was a 1min increase on recuperation because lethargy. Did reset the time down to usual ranges to increase the intensity and challenge of the workouts. The diet was still the same, guestimated IIFYM.
[align=center]-WEEK 4-[/align] Year 2, Day 275 [size=x-small](October 18, 2013)[/size]
Afternoon. Sa may bakal sa Lingayen... Sky Muscle Fitness Gym.
No Seated Calf Raise Machine. Have to move poundages down to the nearest zeros due to the unavailability of the 2½lb plates.
[align=center]-WEEK 5-[/align] Year 2, Day 278 [size=x-small](October 21, 2013)[/size] BW:???lbs~???lbs
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
An hour power nap prior workout. Posing practice afterwards.
[align=center]-WEEK 5-[/align] Year 2, Day 280 [size=x-small](October 23, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Felt some heart pain or something in the left pec area. Checked vitals—irregular heartbeats. Negative. Adjusted the recuperation between sets with an extra minute to see what happens. The pain was gone by time I hit the next exercise, though whatever happened bothered me on the last set. Fought back to keep that great form on the sets. Switched grip on deadlift.
The 50's plates comes in polygonal shape. Running out of time intensified the last exercise. Great workout, I say!
Prior to workout. 14:00, 1½ cup Instant Quaker Oats w/ 2 sliced bananas mixed with 5 tablespoons of Milo. 16:05, 2 cups of cooked rice with 4 Pork Shanghai and 1 serving of sisig mackarel (canned mackarel). 18:30, workout.
Guess it was heartburn...
[align=center]-WEEK 5-[/align] Year 2, Day 282 [size=x-small](October 25, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yet another great workout. Pretty got myself motivated today. No signs of lethargy.
Some adjustments on the program template. Added a HEAVY pyramid sets of Flat Barbell Bench Press on LIGHT Day(Friday), WEEK A on this two-week split program for strength gains on bench press. I find it hard to do the bench press exercise once every two weeks. Then again, a HEAVY volume sets of Flat Barbell Bench Press on HEAVY Day(Wednesday) of the second week prior to a 25-30º Incline Dumbbell Bench Press exercise. Principles are based on Eclipse BS5x5 and Max-OT programs.
Short 5min posing practice after workout. Learned how to show strengths on hams and calves on side poses whilst doing some random foot stances on side poses. However, I find doing the stance that show my calves better bit ackward—the right foot is a foot away forward from the side of the left foot. Knees bent. And press on the front sole of the right foot. It shows better calf development on that stance but a bit awkward from the conventional feet stance on side poses. Might as well improvise with this one. Some tweaks on the upper body pose and somehow bring out an auxiliary pose.
Comments
Maganda yung interview, medyo weird. Nandyan din ulet yung adage about ego, the reason why most people don't progress because of their ego.
yun naman pala eh. I was thinking before na ganun nga kasi alam ko very detailed ka mag post ng bawat entry mo. You could've pre-emptively notified us naman and I am willing to delete posts kung kailangan mo. Thanks for explaining.
Jusy say it brah. I am happy to help naman.
Year 2, Day 251 [size=x-small](September 24, 2013)[/size]
BW: ???lbs ~ ???lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 165lbsx5x3, 105lbsx8x1 x6x1 [RESTS: 3min]
Flat Barbell Bench Press - 125lbsx5x3 x6x3, 80lbsx8x1 x6x1 [RESTS: 2-3min]
Chin-ups - BWx15x4 x8, x8, x4, x5 [RESTS: 2-3min]
Seated Calf Raise - 90lbsx8x2 x10x2 [REST: 2min]
Year 2, Day 243[size=x-small](September 16, 2013)[/size]
Year 2, Day 243[size=x-small](September 18, 2013)[/size]
Year 2, Day 251[size=x-small](September 24, 2013)[/size]
Like opinion for younger guys using steroids, gainz etc etc.. after his retirement , mga kaadikan hehe worth it naman
Year 2, Day 253 [size=x-small](September 26, 2013)[/size]
Noon. Sa may bakal gym sa Tondaligan, Dagupan... Hogan's Gym.
Downpour afternoon. Was invited to lift here by former trainer from ECG Muscleflex Gym. Newly established(August 2013) small back-alley gym. No 2½lb plates, so have to resort on the round down to zero digits of the poundages.
Low Bar Squats - 185lbsx5x3 180lbsx5x3((40lbs plate+15lb Champion plates+15.9kg Sports Authority plates) x2), 140lbsx8x1 [RESTS: 2-3min]
Standing Overhead Barbell Press - 70lbsx5x3(15.9kg Sports Authority plates x2), 55lbs 50lbsx8x1(25lb Champion plates x2) [RESTS: 2min]
Romanian Deadlift (Overhand Grip) - 175lbs 170lbsx5x3((22.5kg Champs plates+15.9kg Sports Authority plates) x2), 130lbsx8x1 [RESTS: 2-3min]
Year 2, Day 255 [size=x-small](September 28, 2013)][/size]
Noon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 145lbsx5x3, 80lbsx8x1 [RESTS: 3-4min]
25º Incline Dumbbell Bench Press - 35'sx6x3 [RESTS: 2min]
Pendlay Rows - 90lbsx5x3, 50lbsx8x1 [RESTS: 2min]
Seated Calf Raise - 95lbsx8x2 [REST: 2min]
Year 2, Day 257 [size=x-small](September 30, 2013)[/size]
BW: ???lbs ~ ???lbs
After a couple hour walk around downtown, no muscle shirt was found...
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 195lbsx5x3, 145lbsx8x1 [RESTS: 3min]
Standing Overhead Press - 75lbsx5x3, 55lbsx8x1 [RESTS: 2min]
Chin-ups - BWx16x4 x9, x7, x5, x6 [RESTS: 2-3min]
Seated Calf Raise - 100lbsx8x2 [REST: 2min]
Year 2, Day 259 [size=x-small](October 1, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 165lbsx5x3, 125lbsx8x1 [RESTS: 3min]
30º Incline Dumbbell Bench Press - 45's 50'sx6x3 [RESTS: 2-3min]
Romanian Deadlift (Overhand Grip) - 185lbsx5x3, 140lbsx8x1 [RESTS: 3min]
Year 2, Day 261 [size=x-small](October 4, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 155lbsx5x3, 85lbsx8x1 [RESTS: 3min]
Standing Overhead Press - 60lbsx5x3, 35lbsx8x1 [RESTS: 2min]
Pendlay Rows - 100lbsx5x3, 55lbsx8x1 [RESTS: 2-3min]
Seated Calf Raise - 105lbsx8x2 [REST: 2min]
Year 2, Day 264 [size=x-small](October 7, 2013)[/size]
BW: ???lbs ~ ???lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 185lbsx5x3, 120lbsx8x1 [RESTS: 3-4min]
Flat Barbell Bench Press - 135lbsx5x3 [RESTS: 2-3min]
Chin-ups - BWx17x4 x10, x5, x5, x6 [RESTS: 3min]
Seated Calf Raise - 110lbsx8x2 [REST: 2min]
Ang guideline namin for the correct weight to lift is if you can't adhere with the prescribed rest periods, you are lifting too heavy, deload a bit.
I do wear a stop watch to keep my rest times in check. Nung una mahirap, pero once you develop the habit, it becomes second nature.
Year 2, Day 266 [size=x-small](October 9, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 205lbsx5x3, 155lbsx5x3 (125lbsx12, 170lbsx8 warm-up) [RESTS: 3-4min]
Standing Overhead Press - 80lbsx5x3, 60lbsx8x1 [RESTS: 2min]
Romanian Deadlift (Overhand Grip) - 195lbsx5x3, 145lbsx8x1 [RESTS: 3min]
Year 2, Day 268 [size=x-small](October 11, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 165lbsx5x3, 90lbsx8x1 [RESTS: 3min]
35º Incline Dumbbell Bench Press - 40'sx6x3 [RESTS: 2min]
Pendlay Rows - 110lbsx5x3 [RESTS: 2min]
Seated Calf Raise - 115lbsx8x2 [REST: 2min]
Year 2, Day 271 [size=x-small](October 14, 2013)[/size]
BW: ???lbs ~ ???lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Low Bar Squats - 215lbsx5x3, 160lbsx8x1 (130lbsx12, 175lbsx8 warm-up) [RESTS: 3min]
Standing Overhead Press - 85lbsx5x3, 65lbsx8x1 [RESTS: 2min]
Chin-ups - BWx11-18 x9, x5, x6, x5 [RESTS: 3min]
Seated Calf Raise - 120lbsx8x2 [REST: 1min]
Year 2, Day 277 [size=x-small](October 16, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Forgot the last set of DL.
Most people at the gym, noticed the changes in my body lately. Alot has been asking if I'm on cutting phase. Still bulking @80kg, just did undergo body recomp for this year. But the lame part was, I didn't know how. It wasn't even planned. All what I've did notice and did was on the training part. Was getting on a linear progress during the first quarter of the year. Then came mid year, when there was a 1min increase on recuperation because lethargy. Did reset the time down to usual ranges to increase the intensity and challenge of the workouts. The diet was still the same, guestimated IIFYM.
Low Bar Squats - 185lbsx5x3, 140lbsx8x1 [RESTS: 3min]
30º Incline Dumbbell Bench Press - 55'sx6x3 [RESTS: 2min]
Romanian Deadlift (Overhand Grip) - 205lbsx5x3 x6x3, 155lbsx8x1 [RESTS: 3-4min]
Year 2, Day 275 [size=x-small](October 18, 2013)[/size]
Afternoon. Sa may bakal sa Lingayen... Sky Muscle Fitness Gym.
No Seated Calf Raise Machine. Have to move poundages down to the nearest zeros due to the unavailability of the 2½lb plates.
Low Bar Squats - 175lbsx5x3(80lb plates+25lb bar), 95lbsx8x1(80lb plates+25lb bar) [RESTS: 2-3min]
Standing Overhead Press - 70lbsx5x3, 40lbsx8x1 [RESTS: 1-2min]
Pendlay Rows - 120lbsx5x3, 65lbsx8x1 [RESTS: 2min]
Seated Calf Raise - 125lbsx8x2
Standing Calf Raise - 250lbsx8x2 [REST: 2min]
That would be for the Friday. Yesterday was an evening show for the 4th year Anniversary of Ram's Fitness Gym.
Year 2, Day 278 [size=x-small](October 21, 2013)[/size]
BW: ???lbs ~ ???lbs
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
An hour power nap prior workout. Posing practice afterwards.
Low Bar Squats - 205lbsx5x3, 135lbsx8x1 [RESTS: 3min]
Flat Barbell Bench Press - 145lbsx5x3 x5(spot), x5, x5, 95lbsx8x1 [RESTS: 1-2min]
Chin-ups - BWx12-19 x7, x6, x8(spot), x7 [RESTS: 3min] [RESTS: 2-3½min]
Seated Calf Raise - 130lbsx8x2 [REST: 2min]
Ako oo, 5 mins sa work sets ko, sa DL day 7 minutes pag super heavy weight.
Year 2, Day 280 [size=x-small](October 23, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Felt some heart pain or something in the left pec area. Checked vitals—irregular heartbeats. Negative. Adjusted the recuperation between sets with an extra minute to see what happens. The pain was gone by time I hit the next exercise, though whatever happened bothered me on the last set. Fought back to keep that great form on the sets. Switched grip on deadlift.
The 50's plates comes in polygonal shape. Running out of time intensified the last exercise. Great workout, I say!
Low Bar Squats - 225lbsx5x3(spot) , 170lbsx8x1 (135lbsx12x1, 185lbsx8x1 warm-up) [RESTS: 3-4min]
Standing Overhead Press - 90lbsx5x3, 70lbsx8x1 x7x1 [RESTS: 2min]
Romanian Deadlift (Mixed Grip) - 215lbsx5x3, 160lbsx8x1 [RESTS: 2-3min]
Prior to workout. 14:00, 1½ cup Instant Quaker Oats w/ 2 sliced bananas mixed with 5 tablespoons of Milo. 16:05, 2 cups of cooked rice with 4 Pork Shanghai and 1 serving of sisig mackarel (canned mackarel). 18:30, workout.
Guess it was heartburn...
Year 2, Day 282 [size=x-small](October 25, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yet another great workout. Pretty got myself motivated today. No signs of lethargy.
Some adjustments on the program template. Added a HEAVY pyramid sets of Flat Barbell Bench Press on LIGHT Day(Friday), WEEK A on this two-week split program for strength gains on bench press. I find it hard to do the bench press exercise once every two weeks. Then again, a HEAVY volume sets of Flat Barbell Bench Press on HEAVY Day(Wednesday) of the second week prior to a 25-30º Incline Dumbbell Bench Press exercise. Principles are based on Eclipse BS5x5 and Max-OT programs.
Low Bar Squats - 185lbsx5x3, 100lbsx8x1 [RESTS: 1½-3min]
Flat Barbell Bench Press - 85lbsx5, 100lbsx5, 120lbsx5, 140lbsx5, 165lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min] < ADDED. For bench pressing strength.
30º Incline Dumbbell Bench Press - 50'sx6x3 [RESTS: 2-2½min]
Pendlay Rows - 130lbsx5x3 130lbsx5, 130lbs(125lbs+5lb locks)x5, 130lbs(125lbs+5lb locks)x5, 70lbsx8x1 [RESTS: 2min]
Seated Calf Raise - 135lbsx8x2 [REST: 2min]
Short 5min posing practice after workout. Learned how to show strengths on hams and calves on side poses whilst doing some random foot stances on side poses. However, I find doing the stance that show my calves better bit ackward—the right foot is a foot away forward from the side of the left foot. Knees bent. And press on the front sole of the right foot. It shows better calf development on that stance but a bit awkward from the conventional feet stance on side poses. Might as well improvise with this one. Some tweaks on the upper body pose and somehow bring out an auxiliary pose.