[align=center]-WEEK 22[DELOAD]-[/align] Year 3, Day 86 [size=x-small](April 11, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Can't bear anymore to postpone any workouts! Only managed to hit squats and continue the rests if tomorrow circumstances permits. And to sum that up, nutrition was crapped for past few weeks!
All four sets working to the top sets and drop set are performed on wide stance, managed to perform a single rep on the top set with a slightly wider shoulder-width stance. Due to time constraint [size=x-small](Less than 30min WO)[/size] was forced to reduce recuperation between sets. But still a poor workout.
MR. ISABELA 2012
March 3, 2012, 7pm, A. Abaya Coliseum, Santiago City, Isabela
[size=x-small]Photos:[/size] ›› [size=x-small]MR ISABELA 2012[/size] by Joni Abalos
MR. BENGUET 2012
November 16, 2012, 6:30pm, Ben Palispis Hall, Provincial Capitol, La Trinidad, Benguet
[size=x-small]Photos:[/size] ›› [size=x-small]mr benguet bodybuilding competition[/size] by Benguet Sports For All[size=large]2013[/size]
MR. FITNESS LAOAG 2013 (Open Bodybuilding Competition)
February 19, 2013, 5pm, Laoag City Multi-purpose Center (Basketball Court), Laoag City, Ilocos Norte
Promoters: Natural Bodybuilding Figure & Fitness (NBFF) in collaboration with the LCGH Wellness & Fitness Center (WFC) Mr. Nelson M. Ramos, Sports and Fitness Instructor & Ms. Kate Lao, LCGH WFC Nurse Manager
MR. BENGUET 2013
November 8, 2013, 7pm, Ben Palispis Hall, Provincial Capitol, La Trinidad, Benguet
[size=x-small]Photos:[/size] ›› [size=x-small]mr benguet 2013[/size] by Benguet Sports For All
"Heel or no heel all depends on personal preference. I squat fairly wide but not super wide, and I use flat shoes. I also have a pair of Crain squat shoes that I like but I've been trying to wean myself off of them and onto the flat soles because I like that feel better.
Weight transferring to your toes is a form problem, not a shoe problem.
Do NOT wear cross trainers, running shoes, or basketball shoes that have cushioned soles. They are not stable enough and the last thing you want is your foot moving from side to side under a heavy weight."[align=right]Permalink...[/align]
"A good squat shoe is not necessarily a good deadlift shoe. I like wrestling shoes for the DL but they are not ideal for squatting. Chucks are the classic answer for squatting. I have been wearing my magnum boots recently too. Kind of depends how you squat too."[align=right]Permalink...[/align]
"Your average running shoe or cross-trainer has some sort of 'squishy' heel, usually made of foam or those stupid shock post things. The problem is that such materials exhibit elastic deformation*: your foot will tend to move slightly in the shoe each time it deforms, changing the way that it deforms on the next rep. Additionally, the 'squishy' heel actually absorbs some of the force when you drive your heels into the ground on the way up.
Is it a big deal for people who don't compete in powerlifting? Maybe not: its not clear if there is cumulative damage done to the fine structures of the foot and ankle, as occurs during long-term wear of shoes with elevated heels. However, I think it's fair to say that it's not ideal.
Not to mention, we evolved over millions of years to walk on feet, not squishy, comfortable shoes.
*Actually, they don't. No material is perfect, so they actually exhibit a sort of pseudo-elastic deformation, changing your form slightly over the long term as well."[align=right]Permalink...[/align]
..."I used to train calves exclusively barefoot, but it started to get painful as the weight went up. Chucks weren't comfortable for calves, but I love using my Frees for calves now."[align=right]Permalink...[/align]
"I dont believe a flat sole to be best for your joints.
Look into Nike Shox. They have great cushioning and get some custom made orthotics. Over time, your knees will thank you."[align=right]Permalink...[/align]
"not bashin ya...could you give me your opinion on why you prefer shox, etc opposed to a flat soled shoe for lifting purposes such as squat/deads? I would understand the joint thing if you were buying a shoe for cross country but I don't see how a shoe can affect joints when weightlifting, unless the shoe was putting your feet or posture at a bad angle?
I prefer the flat soled shoe when lifting because I feel it is more stable. As others stated they said that the shox etc will give a sort of cushion when lifting causing the foot to move during the lift. You also get zero drive from the heel with a cross-trainer compared to a flat soled shoe like chuck taylors. I was just wondering your opinion, not necessarily disagreeing with you, but would like to know the method to your madness? lol
"It all has to do with posture. In my case I have flat feet. I have no arch whatsoever. My arch is critical for proper training. When I dont wear my orthotics, the inside of knees ache to no end. After a few days, my low back will get sore, then my hips when I exercise and lastly my ankles. The flatter your feet, the worse your posture is. And we all know how important posture is.
When you add poor posture to exercise, you put your body into an "unnatural" position. Now some people are ok working out with flat feet, but others (like myself) arent so lucky. With proper posture, I'm in a more mechanically sound and stronger position to lift weights. This keeps me stronger and injury free. The difference in my squat with orthotics and without is like night and day.
Now with the Shox, I've noticed they give me more of a "spring" when I squat. I feel a more secure footing when I squat and do other standing exercises as well. I think of them as squatting/stabilizing shoes. I dont use my shox when I run mind you. I use regular cross trainers with orthotics when I do run.
I hope this makes sense....lol"[align=right]Permalink...[/align]
"Dont squat barefoot if you have problems with your feet. I have flat feet but was told to squat without shoes and had mad knee/back pain."[align=right]Permalink...[/align]
"There are no particular best shoes for squatting in but a good squat shoe should have a firm sole (that excludes any shoes designed for running: the point of these is to cushion your feet) and strong lateral support (running shoes fall down here too), not rolling over when pressured. The latter is especially important if you squat with a wide stance (Westside style), but important anyway. A raised heel is not necessarily a bad thing (weightlifting shoes are good for squatting- naturally- and have a raised heel), provided the shoe meets the other requirements, and can be beneficial if you squat with a narrow stance. If you squat with a wide stance, a raised heel with make it very difficult and should be avoided.
I'd go with Chuck Taylors or custom built powerlifting squat shoes for wide stance; Olympic weightlifting shoes for narrow stance."[align=right]Permalink...[/align]
Most people don’t have an impressive range of motion in their ankles. It’s just how life goes. We walk around all day, and your ankles only have to produce force in a very limited range of motion.
On top of that, ankles usually aren’t at the top of the priority list when it comes to stretching and mobility exercises. Most of us just work with the flexibility that just comes naturally to us.
In most olympic lifts, we’re required to plantar flex (toe pointed down) explosively, and then squat down real low which requires a ton of dorsiflexion (toe pointed up). If you don’t have a ton of range of motion in your ankles, that’s where the shoes may come in handy.
Weightlifting Shoes
How Do I Know Which One To Get?
Weightlifting shoes are characterized by a completely solid sole that is slightly raised in the heal. It’s completely solid so that when you push off of the floor, none of the force is lost, and your feet are completely secure.
Most powerlifters use shoes that give them slightly over an inch in the heel. Any shoe with 1 and a quarter inches is pretty standard. You can get higher or lower heels depending upon your leg length.
The platform allows you to sit deeper into a squat while keeping your back and neck straight. Having a raised heel means that you don’t need as much flexibility in your ankle to sit your hips way back. It also promotes driving through your heels on the squat which forces your glutes to do the bulk of the work. And that’s exactly what you want. " ...[align=right]Source...[/align]
..."The sole of a weightlifting shoe has minimal give and will not absorb energy under pressure. Usually the sole is made from compressed rubber or a wooden wedge as these materials work well for the purpose. The heel height is also important, between 1/4" and 1.5" depending on need, as it enables the lifter to achieve the most biomechanically efficient stance for lifting. A higher heel will usually help a lifter maintain good back position, keep the torso upright and the knees slightly in front of toes. A lower heel will usually place less stress on the knees.
Many weightlifting shoes come with straps around the metatarsal part of the shoe. These are designed to keep the foot glued to the shoe and sole and prevent excessive movement or instability. In the case of shoes without a strap, laces range the length of the shoe, from toes to ankles. High top shoes are not recommended unless the lifter is primarily doing power lifting.
Finally, the bottom sole on a weightlifting shoe is commonly a textured rubber that is designed to provide traction, but not too much as to impede movement." ...[align=right]Source...[/align]
"Most powerlifting shoes I've seen are high tops for extra ankle support. You can get high top chucks would would give more support, but less mobility. All the other powerlifting shoes I listed are high tops with either straps or laces going all the way to the top. So, I figured I might as well list the high top chucks.
..."This "instability" isn't necessarily a bad thing. All it means is that you will need to invoke some extra muscle power to counteract the effect. Your muscles are already working to "stabilize" you, but now they have to work a bit harder because you've chosen to increase the challenge to your stability. You could add even more instability by doing a squat on a say, a wobble board.
If you are aware of and prepare for that effect - perhaps by lowering the weight significantly until you are rock-solid in your lift - that instability may be something you want to add to your lift because it can give you a new challenge (resistance training is all about progression, right?).
It depends on what you are trying to achieve.
If your goal doesn't involve controlling the instability the shoes might be providing, then remove the instability. But if your goal is simply to lift as much weight as you can lift, without regard to the rest of your body, then the instability is an extra variable you don't need.
Just like guns don't kill people, shoes don't harm bodies by themselves, but how a person uses them in a given situation can certainly cause unexpected and unwanted results. This is true for ANY piece of gear or equipment.
You need to think about what you are trying to accomplish, and adapt your squat accordingly.
One more comment related to the shoes tilting you forward that @rerun mentioned...
The range of motion in a squat varies depending on the person doing the squat. My range of motion isn't necessarily the same as your range of motion. The bones in your body have a lot do to with your range of motion and at what point your hips start to rotate as you descend (which means you've exceeded your range of motion).
One way to counteract this - for people with a very short tibia compared to the length of their trunk and femur - is to put a small wedge under the heels. This has as similar effect that @rerun is describing, but it's really about increasing your range of motion during the squat artificially. Someone who isn't built this way physically might find that this causes more problems than it corrects.
I am certainly not recommending you do this, but I do point out that there are times when extra room under the heels can be beneficial."[align=right]Permalink...[/align]
Raised heeled shoes are best for the front squat and high bar back squat. They enable you to squat deeper with greater ease, by reducing the amount of ankle flexibility required to maximize squat depth. The raised heel also shifts your hips forward slightly, which places a greater emphasis on the quadriceps during the squat movement.
Olympic-style lifts (e.g. snatch, clean and jerk, power clean) and overhead movements (e.g. barbell overhead press, overhead squats) are best performed in raised heel shoes, because they allow you to keep your hips further forward and reach greater depth (if applicable).
Some guys find that raised heels facilitate better leg drive on the bench press.
The drawback of raised heel shoes is that they are not optimal for deadlift or barbell bent over row. Although it is possible to do deadlifts and barbell rows in these shoes (some trainees actually prefer to do so), the raised heels cause your body to tilt forward when it is already in a bent over, frontward position. This puts you at a biomechanical disadvantage, and may throw you off balance.
Flat Soles
Flat soled shoes are superior for performing wide stance squats (i.e. low bar squats) they also allow you to “sit back” into the squat and engage your hips, glutes and hamstrings; thereby driving the weight up more efficiently.
Although raised heel shoes are best for high bar squats, it is still possible to do them in flat-soled shoes. That said, if you have poor ankle and hip flexibility, you won’t be able to reach full squat depth. And if you have good ankle and hip flexibility, you won’t be able to reach full depth as easily and swiftly as you could with raised heel shoes.
Flat soles give you an advantage when doing deadlifts and Pendlay rows, since they keep you closer to the ground and don’t tilt your body forward.
While you can still bench and perform overhead movements in flat-soled shoes, they don’t give you the slight performance boost often experienced with raised heel shoes. They are neutral, in this respect.
..."The closer your feet to the floor, the less distance the bar has to travel and thus the more weight you can Deadlift. That’s why thinner soles are better. These should be flat & incompressible."...[align=right]Source...[/align]
It doesn’t make a difference if you use raised heels or flat heels, for other exercises (i.e. those not mentioned above) that don’t involve knee and hip flexion/extension (e.g. seated exercises, lying exercises, or standing non-overhead exercises like the barbell curls)."...[align=right]Source...[/align]
..."Choose the best weight. Weightlifting shoes are typically very heavy because of the extra support and features such as the raised heel. Hence one should ensure they choose those that enable them to do their work out at a safe and comfortable pace without reducing their effectiveness.
One should also choose weightlifting shoes that provide the perfect support. This entails shoes that transfer as much force from the weightlifter’s feet to the floor as possible, as well as supporting their ankles and flexibility and offering comfort.
Last but not least, the weightlifter should invest in weightlifting shoes that have good traction. This is very important more so when investing in used shoes. Weightlifting shoes should have the proper traction so as to prevent sliding or slipping when one has tens of pounds of weight above their weight."...[align=right]Source...[/align]
"1. Solid Surface – Weightlifting shoes offer a stable, flat surface from which to forcibly drive through a lift. If you’re attempting one of these lifts in running shoes, you are pushing through a cushioned and unstable surface. Not good since most of the force is being absorbed and redirected in all kinds of different directions by the “air” sole in your running shoe.
Now here’s where most people counter with, “OK, I’ll just kick off my shoes and lift barefoot.” While that takes care of removing the cushy surface through which you were previously pushing, it does not take care of the problem solved by weightlifting shoes’ second and most important injury-preventing benefit – lateral stability.
2. Lateral Stability – We cue for athletes to push their knees out as they both descend and ascend out of the squat. Oftentimes, when someone does this barefoot, it’s common for the ankles to roll laterally or medially depending on their flexibility and/or anatomical considerations. A weightlifting shoe’s metatarsal strap provides that extra lateral stability that allows the athlete to push up and away from the floor without putting the ankle and knee joints at risk of injury and at the same time exerting the most amount of force possible. The elevated heel also allows for better ankle dorsiflexion which is key to a stable bottom position in lifts like the clean and the snatch."[align=right]Source...[/align]
[align=center]-WEEK 22[DELOAD]-[/align] Year 3, Day 89 [size=x-small](April 14, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
'Yung mga may strikethrough talaga ang dapat kong inexecute sa araw na 'yan based on the program na minodify ko. But then, lesson learned again, increment of strength-peak come to halt. More than a month na rin ako sa pagdedeload dahil sa missed WOs.
How do you plan on making it up to your next session?
Since I already missed the program for more than two weeks, I could either start somewhere over again then work my way up or start a new program. I have chosen the latter since I've been using similar programs (5x5/strength set-up) for over a year and a half now. Max-OT. Following the same 5x/wk split program. Not a dramatic shift since I came from a 4x/wk, 2-week modified program. Need to intensify my WO using to current food intake...
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 96 [size=x-small](April 21, 2014)[/size] BW:???lbs~???lbs
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
6 Days NO WORKOUT. Back to using the workout program Max-OT, but with some tweaks with accords to current goal. Following the Split A regimen. Starting with LEGS. Did start working out on a High Bar Back Squats to see if I'm still familiar with the movement. But planned to still use Low Bar Back Squats. Had a great development on the legs with this type of squatting because of the improvement on the hams. Did used a wide-stance though, for much activation on hams. Ditched the Stiff Leg Deadlift. At the same time getting warmed the quads for the next exercise—Leg Press. Switched to shoulder-width stance on the last of the squats. The friction on the Leg Press was terrible on the first set, asked the management to apply grease.
High Bar Squats - 100lbsx5, 150lbsx5 [REST: 1½min]
Low Bar Squats - 150lbsx5, 190lbsx5, 225lbsx6, 225lbsx6 = 225lbs [RESTS: 2-2½min]
Leg Press - 185lbsx8, 225lbsx8, 255lbsx6 = 225lbs [RESTS: 2-5min]
Standing Calf Raise [MAX stack: 200lbs] - stackx12x2 [REST: 1½min]
Since it's been over a year since used on workouts Leg Press, decided to start on moderate load. Still working on the observations and groove on how bow-legs press the weights.
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 97 [size=x-small](April 22, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Ditched the Cable Curls, Dumbbell Kickbacks, forearm exercises for now. Added Weighted Dips. Moved the abs exercise to CHEST Day WO.
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 99 [size=x-small](April 24, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Did hot compress hours ago, past midnight on quad area. Then another prior one hour sleep before workout this evening.
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 101 [size=x-small](April 26, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had only 5hrs sleep last night. Planning to take a short nap [size=x-small](something like 30mins)[/size], but then I remembered Matt Kroc still lifting heavy despite sleep deprivation. [size=x-small](And I don't care whether he uses AAS!)[/size] NO EXCUSE!
[align=center]-WEEK 0[6-15RM WEEK]-[/align] Year 3, Day 103 [size=x-small](April 28, 2014)[/size] BW:???lbs~???lbs
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Warm compress on the back yesterday. Slept passed 12am. Was woke up by a heavy rain earlier this morning; 4am. Spent the rest of the morning reading articles. Then more than an hour sleep by afternoon. Woke up to continue reading online articles whilst eating eggs and then trying to watch the right motivational videos. Apparently, wasn't motivated that at all. Perhaps, the reason behind maybe wasn't that impressed with the ROM on most of the presses. Again, its been some time since last hit on chest.
[align=center]-WEEK 1-[/align] Year 3, Day 106 [size=x-small](May 1, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation's Gym.
Merged two workout days.
Shoulder-width ATG on Low Bar Back Squats.
[align=center]-WEEK 1-[/align] Year 3, Day 109 [size=x-small](May 4, 2014)[/size] BW:175lbs>172lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Heavy rainfall, lightning-thunder storm evening. Long time since last time weight checked. Still got DOMS on quads. Did series of hot/warm compress for the past two days. 4hr sleep earlier today due PC check-ups. Then another 2hr sleep before midday. 30min nap around 3pm prior going to the gym on 6pm. Already knew that didn't had the enough time to finish all the exercises since the gym will be closed by 7pm. Was just craving for DL pulls...
[align=center]-WEEK 1-[/align] Year 3, Day 110 [size=x-small](May 5, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Two birds in one stone...
Still got tolerable mild DOMS on quads.
I didn't even notice the one who arrived was... well I forgot his name! [size=x-small](Had a bad brain memorizing people's name that I had just met.)[/size] Hadn't immediately recall him since his not wearing his glasses. Anyway, he's a fellow member of the Pangasinan Bodybuilding Association. Met him hours before the newly proclaimed mayor's oath-taking on the local since there was a meeting of the association on that day. On the downpouring Sunday of August 2013. Incase he might read this entry one time, condolence to your family.
[align=center]-WEEK 2-[/align] Year 3, Day 111 [size=x-small](May 6, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Arrived @ 6pm, but started liftin' by 7pm. Ended nearly 9pm.
[align=center]-WEEK 2-[/align] Year 3, Day 113 [size=x-small](May 8, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Mild sore throat since yesterday. 30min nap prior WO.
Way back to the town proper whilst shuffling some musics. [size=x-small](Trying to find some upbeats.)[/size] Going southbound of San Isidro, on a 350m long lonely stretch of asphalt road, with street lamps of both sides on every, something like 10m...
Not sure if I had an apparition, but halfway through there, I was passed by a man on a bicycle. Didn't see his face for 'was busy trying to find a beat. The moment I looked over again to check, the man was out of nowhere to be seen. Considering the man just pedaled at slow pace, can't even be seen ahead if incase he burst into speed. I tried to looked over for some pathways nearby going to the creeks if the man take a turn. None. I even tried to looked behind if incase the man just turnabout. Nada! Was alone walking on that long road that night. Not much trikes passing by at that hour—9pm. Then few moments later, just so happened to find some good ol' tune on the phone after standing there for a while!
Comments
Your latest pic shows why we shouldnt disregard it.
Year 3, Day 86 [size=x-small](April 11, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Can't bear anymore to postpone any workouts! Only managed to hit squats and continue the rests if tomorrow circumstances permits. And to sum that up, nutrition was crapped for past few weeks!
All four sets working to the top sets and drop set are performed on wide stance, managed to perform a single rep on the top set with a slightly wider shoulder-width stance. Due to time constraint [size=x-small](Less than 30min WO)[/size] was forced to reduce recuperation between sets. But still a poor workout.
Low Bar Squats - 170lbsx5, 200lbsx5, 235lbsx5, 275lbsx5, 325lbsx5 x3 (belt)(spot), 245lbsx8 [1st-4th RESTS: 2min][5th set REST: 3min][6th set REST: 3min]
Standing Overhead Press - 85lbsx10, 100lbsx8, 115lbsx5x3, 85lbsx8 [RESTS: 2-3min]
Conventional Deadlifts - 160lbsx5, 190lbsx5, 225lbsx5, 265lbsx5, 310lbsx5x3, 235lbsx8 [RESTS: 3-5min]
Mr. Hollow Point
PBB User: bigboygori
Project Gori
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miggi's journal ›› road to aesthetic perfection
PBB User: Devilz30
The beginning
PBB User: DSmallDivide
Fuujin-Raijin KETO~Nikki...
PBB User: FilAmMuscle
Rommel's Bulking Journal
PBB User: kopi ›› Lupin
COLOSSUS: from Man to MUTANT ›› From jester to Juggernaut
PBB User: milksworth
gear cycle log ›› Milky's Diary
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NiceTry baby
PBB User: RoidRanger ›› aloy0511
Road to Roids ›› Priming for the Great Ride
PBB User: shadowfree28
My Recovery Journal
MR. FITNESS LAOAG 2010
February 14, 2010, 7pm, Laoag City Multi-purpose Center (Basketball Court), Laoag City, Ilocos Norte[size=large]2011[/size]
https://www.facebook.com/edwin.lobenia/media_set?set=a.161017773947219.29626.100001169914909&type=3
NBFF BODYBUILDING COMPETITION YEAR II “Tangkiran Ti Kailokoan”
February 19, 2011, 5pm, Laoag City Multi-purpose Center (Basketball Court), Laoag City, Ilocos Norte
Promoters: Louie Deus and Nelson M. Ramos
MR. KAPANGAN 2011
March 16, 2011, 7pm, Kapangan Municipal Gym, Kapangan, Benguet
Promoter: Mr. Philippines, Erik Salvador and Ceasar Lukines
[size=x-small]Photos:[/size]
›› [size=x-small]Mr. Kapangan 2011 - Guest Pose - Mr. Philippines Ceasar Lukines[/size] by Xtric Redux
›› [size=x-small]55 Years Old Guest Poser Mr.Billy Lardizabal[/size] by Mr. Kapangan (Open Invitational Body Building Competition)
›› [size=x-small]Behind the scenes by Jr Chatoy[/size] by Mr. Kapangan (Open Invitational Body Building Competition)
›› [size=x-small]Photos by Edgar Allan Fernandez & Von Adrian Flores of IRONPINOY[/size] by Mr. Kapangan (Open Invitational Body Building Competition)
[size=x-small]Video:[/size]
›› [size=x-small]Mr. Kapangan 2011 - Guest Posers[/size] by Xtric Redux
1st Mayor Benhur Abalos 'Man of Mandaluyong' 2011 Bodybuilding Competition
July 27, 2011, -location-
[size=x-small]Photos:[/size]
›› [size=x-small]abalos bodybuilding contest[/size] by Edwin Lobenia
[size=x-small]Videos:[/size]
›› [size=x-small]1st Mayor Benhur Bodybuilding event[/size] by Edwin Lobenia
›› [size=x-small]1st Mayor Benhur Bodybuilding event part 2[/size] by Edwin Lobenia
MR. BENGUET 2011 “Gov. Nestor B. Fongwan Cup”
November 11, 2011, Ben Palispis Hall, Provincial Capitol, La Trinidad, Benguet[size=large]2012[/size]
NBFF BODYBUILDING COMPETITION “Tangkiran Ti Kailokoan”
February 19, 2012, 5pm, Laoag City Multi-purpose Center (Basketball Court), Laoag City, Ilocos Norte
MR. ISABELA 2012
March 3, 2012, 7pm, A. Abaya Coliseum, Santiago City, Isabela
[size=x-small]Photos:[/size]
›› [size=x-small]MR ISABELA 2012[/size] by Joni Abalos
MR. BENGUET 2012
November 16, 2012, 6:30pm, Ben Palispis Hall, Provincial Capitol, La Trinidad, Benguet
[size=x-small]Photos:[/size]
›› [size=x-small]mr benguet bodybuilding competition[/size] by Benguet Sports For All[size=large]2013[/size]
MR. FITNESS LAOAG 2013 (Open Bodybuilding Competition)
February 19, 2013, 5pm, Laoag City Multi-purpose Center (Basketball Court), Laoag City, Ilocos Norte
Promoters: Natural Bodybuilding Figure & Fitness (NBFF) in collaboration with the LCGH Wellness & Fitness Center (WFC) Mr. Nelson M. Ramos, Sports and Fitness Instructor & Ms. Kate Lao, LCGH WFC Nurse Manager
STRAWBERRY FESTIVAL BODYBUILDING COMPETITION
April 6, 2013, Municipal Gym, La Trinidad, Benguet
Promoter: Hon. Von Ryan Tauli
MR. SANGYAW TACLOBAN 2013 (National Bodybuilding Competition)
June 22, 2013, 1pm, Robinsons Activity Area, Robinsons Tacloban, Tacloban City, Leyte
MR. BENGUET 2013
November 8, 2013, 7pm, Ben Palispis Hall, Provincial Capitol, La Trinidad, Benguet
[size=x-small]Photos:[/size]
›› [size=x-small]mr benguet 2013[/size] by Benguet Sports For All
SHAWN RHODEN IFBB PRO ARNOLD CLASSIC 2013 (Physique, Bikini, Figure, Fitness, Bodybuilding Competition)
November 16, 2013, 11am(pre-judging), 5pm, Skydome SM City North Edsa, Quezon City
Promoters: IFBB Pro Shawn Rhoden
[size=x-small]Videos:[/size]
›› [size=x-small]Leigh Carmichael at Shawn Rhoden Classic.[/size] by Leigh Carmichael
Year 3, Day 89 [size=x-small](April 14, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Standing Overhead Press - 85lbsx10, 100lbsx8 x6, 115lbsx5x3, 85lbsx8 [RESTS: 2min]
Conventional Deadlift - 160lbsx5, 190lbsx5, 225lbsx5, 265bsx5, 310lbsx5x3, 235lbsx8 [RESTS: 3-5min]
Chin-ups - BWx8-15x4 [RESTS: 2-3min]
Pendlay Rows - 175lbsx5x3, 95lbsx8 [RESTS: 2-3min]
Standing Overhead Press - 75lbsx5, 85lbsx5, 95lbsx5, 105lbsx3 [RESTS: 2-3min]
Skull Crushers - 35lbsx10, 45lbsx12, 55lbsx12, 60lbsx12 [RESTS: 2min]
'Yung mga may strikethrough talaga ang dapat kong inexecute sa araw na 'yan based on the program na minodify ko. But then, lesson learned again, increment of strength-peak come to halt. More than a month na rin ako sa pagdedeload dahil sa missed WOs.
How do you plan on making it up to your next session?
Since I already missed the program for more than two weeks, I could either start somewhere over again then work my way up or start a new program. I have chosen the latter since I've been using similar programs (5x5/strength set-up) for over a year and a half now. Max-OT. Following the same 5x/wk split program. Not a dramatic shift since I came from a 4x/wk, 2-week modified program. Need to intensify my WO using to current food intake...
Goodluck with that!
Year 3, Day 96 [size=x-small](April 21, 2014)[/size]
BW: ???lbs ~ ???lbs
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
6 Days NO WORKOUT. Back to using the workout program Max-OT, but with some tweaks with accords to current goal. Following the Split A regimen. Starting with LEGS. Did start working out on a High Bar Back Squats to see if I'm still familiar with the movement. But planned to still use Low Bar Back Squats. Had a great development on the legs with this type of squatting because of the improvement on the hams. Did used a wide-stance though, for much activation on hams. Ditched the Stiff Leg Deadlift. At the same time getting warmed the quads for the next exercise—Leg Press. Switched to shoulder-width stance on the last of the squats. The friction on the Leg Press was terrible on the first set, asked the management to apply grease.
High Bar Squats - 100lbsx5, 150lbsx5 [REST: 1½min]
Low Bar Squats - 150lbsx5, 190lbsx5, 225lbsx6, 225lbsx6 = 225lbs [RESTS: 2-2½min]
Leg Press - 185lbsx8, 225lbsx8, 255lbsx6 = 225lbs [RESTS: 2-5min]
Standing Calf Raise [MAX stack: 200lbs] - stackx12x2 [REST: 1½min]
Since it's been over a year since used on workouts Leg Press, decided to start on moderate load. Still working on the observations and groove on how bow-legs press the weights.
Year 3, Day 97 [size=x-small](April 22, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Ditched the Cable Curls, Dumbbell Kickbacks, forearm exercises for now. Added Weighted Dips. Moved the abs exercise to CHEST Day WO.
Barbell Curls (straight bar) - 20lbsx8, 40lbsx8, 50lbsx8, 55lbsx8, 60lbsx8, 65lbsx5 = 55lbs [RESTS: 1½-2½min]
Standing Alt. Dumbbell Curls - 20'x8, 30'sx7 = 20's [REST: 2min]
Skull Crushers - 35lbsx12, 45lbsx14, 55lbsx15, 65lbsx16 = 60lbs [RESTS: 1-2min]
Tricep Cable Press Downs [MAX stack: 120lbs] - 50lbsx12, 80x12, 100lbsx12, 110lbsx12, stackx12 = 80lbs [RESTS: 1½-2min]
Weighted Dips - BWx10, BW+5lbsx10, BW+10lbsx7 [RESTS: 2min]
Year 3, Day 99 [size=x-small](April 24, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Did hot compress hours ago, past midnight on quad area. Then another prior one hour sleep before workout this evening.
Standing Overhead Press - 70lbsx12, 80lbsx12, 90lbsx6, 95lbsx6,100lbsx5 = 95lbs [RESTS: 2min]
Seated Arnold Press - 20'sx12, 30'sx8, 40'sx4 = 30's [RESTS: 1½min]
Dumbbell Side Laterals - 5'x12, 10'sx12, 15'sx12, 20'sx8 = 10's [RESTS: 1-2min]
Barbell Shrugs - 100lbsx12, 130lbsx12, 150lbsx12, 170lbsx12, 190lbsx12, 220lbsx3, 220lbsx4, 220lbsx4 = 190lbs [RESTS: 2-3min]
Upright Rows (Close Grip) - 50lbsx12, 70lbsx12, 80lbsx12, 85lbsx12, 90lbsx6 = 85lbs [RESTS: 2min]
Ate 3 boiled eggs whilst 20min-walking towards town proper for a jeep ride back home.
Year 3, Day 101 [size=x-small](April 26, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had only 5hrs sleep last night. Planning to take a short nap [size=x-small](something like 30mins)[/size], but then I remembered Matt Kroc still lifting heavy despite sleep deprivation. [size=x-small](And I don't care whether he uses AAS!)[/size] NO EXCUSE!
Conventional Deadlift - (Overhand Grip) 100lbsx12, 150lbsx12, 195lbsx12, (Mixed Grip) 235lbsx8, 245lbsx6, 255lbsx6, 265lbsx6, 275lbsx4-6 x3 = 265lbs [RESTS: 2-3min] < MISSED. Failed to reach lockout.
Pull-ups - BWx8, x7, x4 [RESTS: 2min]
Pull Downs - 100lbsx10, 120lbsx8, 130lbsx6, 140lbsx6 = 130lbs [RESTS: 2min]
Seated Cable Rows (straight bar) - 70lbsx12, 90lbsx12, 110lbsx10, 120lbsx10, 130lbsx8, 140lbsx4-6 x7 = 140lbs [RESTS: 2-2½min]
Bent Over Barbell Rows - 100lbsx10, 120lbsx8, 135lbsx6, 145lbsx7, 150lbsx6, 155lbsx5 = 150lbs [RESTS: 2-4min]
Year 3, Day 103 [size=x-small](April 28, 2014)[/size]
BW: ???lbs ~ ???lbs
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Warm compress on the back yesterday. Slept passed 12am. Was woke up by a heavy rain earlier this morning; 4am. Spent the rest of the morning reading articles. Then more than an hour sleep by afternoon. Woke up to continue reading online articles whilst eating eggs and then trying to watch the right motivational videos. Apparently, wasn't motivated that at all. Perhaps, the reason behind maybe wasn't that impressed with the ROM on most of the presses. Again, its been some time since last hit on chest.
Flat Barbell Bench Press - 100lbsx12, 135lbsx12, 150lbsx10, 160lbsx7, 165lbsx5 = 160lbs [RESTS: 2-3min]
30º Incline Dumbbell Bench Press - 30'sx12, 40'sx12, 50'sx12, 60'sx8 = 60's [RESTS: 3min]
Weighted Dips - BW+5lbsx10x2 x12, x9 [REST: 2min]
Leg Lifts - BWx15, BW+5'sx15, BW+10'sx15, BW+15'sx10 = 5's [RESTS: 3min]
Incline Crunches - BWx10, BW+5lbsx10, BW+10lbsx9 = 5lbs [RESTS: 2min]
Year 3, Day 106 [size=x-small](May 1, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation's Gym.
Merged two workout days.
Shoulder-width ATG on Low Bar Back Squats.
Low Bar Squats - 235lbsx6x3 x8, x8, x8 (160lbsx12, 190lbsx10 warm-up) [RESTS: 3-5min]
Leg Press - 235lbsx8x2 x12, x12 [REST: 2min]
Standing Calf Raise - 200lbsx13x2 [REST: 2min]
Barbell Curls (straight bar) - 65lbsx8x2 [REST: 2min]
Standing Alt. Dumbbell Curls - 20'sx8x2 x8, x12 [REST: 2min]
Skull Crushers - 70lbsx8x2 x10, x10 [REST: 2min]
Tricep Cable Press Downs - 80lbsx12x2 [REST: 1min]
Weighted Dips - BWx13x2 x13, x10 [REST: 1min]
Year 3, Day 107 [size=x-small](May 2, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Standing Overhead Press - 95lbsx6x3 x6, x6, x4 (75lbsx12, 85lbsx10 warm-up) [RESTS: 1-3min]
Seated Arnold Press - 30'sx6x2 x10, x9 [REST: 1min]
Dumbbell Side Laterals - 10'sx8x2 x12, x12 [REST: 1min]
Barbell Shrugs - 200lbsx6x2 x10, x10 [REST: 2min]
Upright Rows - 85lbsx6x2 x8, x8 [REST: 1min]
Year 3, Day 109 [size=x-small](May 4, 2014)[/size]
BW: 175lbs > 172lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Heavy rainfall, lightning-thunder storm evening. Long time since last time weight checked. Still got DOMS on quads. Did series of hot/warm compress for the past two days. 4hr sleep earlier today due PC check-ups. Then another 2hr sleep before midday. 30min nap around 3pm prior going to the gym on 6pm. Already knew that didn't had the enough time to finish all the exercises since the gym will be closed by 7pm. Was just craving for DL pulls...
Conventional Deadlift - (Overhand Grip) 100lbsx15, 155lbsx15, (Mixed Grip) 200lbsx12, 235lbsx7, 265lbsx6 [RESTS: 3-5min]
Pull-ups - BWxFxF [RESTS: 2-3min]
Pull Downs - 130lbsx6x3 [REST: 2min]
Seated Cable Rows (straight bar) - 140lbsx6x2 [REST: 2min]
Bent-Over Barbell Rows - 150lbsx6x2 [REST: 2min]
Still got the pain on the wheels up until now...
Year 3, Day 110 [size=x-small](May 5, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Two birds in one stone...
Still got tolerable mild DOMS on quads.
Pull-ups - BWx10, x8, x5 [RESTS: 2min]
Pull Downs - 130lbsx6x3 x6, x6, x8 [RESTS: 2min]
Seated Cable Rows (straight bar) - 140lbsx6x2 x10, x10 [REST: 1min]
Bent Over Barbell Rows - 150lbsx6x2 x6, x8 [REST: 1min]
Flat Barbell Bench Press - 115lbsx15, 135lbsx12, 145lbsx10, 150lbsx8, 160lbsx8 [1st-4th set RESTS: 2-5min][5th set REST: 3min]
30º Incline Dumbbell Bench Press - 60'sx8x3 x9, x7, x9 [RESTS: 2-3min]
Weighted Dips - BW+10lbsx6x2 x11, x6 [REST: 2min]
Leg Lifts - BW+5'sx15x2 [REST: 2min]
Incline Crunches - BW+5lbsx10x2 [REST: 1min]
10min Posing Practice afterwards.
I didn't even notice the one who arrived was... well I forgot his name! [size=x-small](Had a bad brain memorizing people's name that I had just met.)[/size] Hadn't immediately recall him since his not wearing his glasses. Anyway, he's a fellow member of the Pangasinan Bodybuilding Association. Met him hours before the newly proclaimed mayor's oath-taking on the local since there was a meeting of the association on that day. On the downpouring Sunday of August 2013. Incase he might read this entry one time, condolence to your family.
Year 3, Day 111 [size=x-small](May 6, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Arrived @ 6pm, but started liftin' by 7pm. Ended nearly 9pm.
Low Bar Squats - 130lbsx15, 150lbsx15, 175lbsx12, 205lbsx10, 245lbsx8 x7 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 245lbsx8x2 [REST: 2min]
Standing Calf Raise [MAX stack: 200lbs] - stackx14x2 [REST: 1min]
Barbell Curls (straight bar) - 65lbsx8x2 x8, x6 [REST: 1min]
Standing Alt. Dumbbell Curls - 20'sx8x2 x12, x12 [REST: 1min]
Skull Crushers - 75lbsx8x2 x8, x10 [REST: 1min]
Tricep Cable Press Downs - 90lbsx12x2 [REST: 1min]
Weighted Dips - BW+5lbsx14x2 x14, x11 [REST: 1min]
Hammer Curls - 15'sx8x2 x10, x12 [REST: 2min] < Hammer-hammer din 'pag may time! Hehehe...
Until October...
Year 3, Day 113 [size=x-small](May 8, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Mild sore throat since yesterday. 30min nap prior WO.
Standing Overhead Press - 100lbsx6x3 x6, x4, x4 (80lbsx12, 90lbsx8 warm-up) [RESTS: 2-3min]
Seated Arnold Press - 40'sx6x2 x10, x7 [REST: 2min]
Dumbbell Side Laterals - 15'sx8x2 x12, x12 [REST: 1min]
Barbell Shrugs - 210lbsx6x2 x12, x11 [REST: 1min]
Upright Rows - 90lbsx6x2 x10, x8, x6 [REST: 1min]
Way back to the town proper whilst shuffling some musics. [size=x-small](Trying to find some upbeats.)[/size] Going southbound of San Isidro, on a 350m long lonely stretch of asphalt road, with street lamps of both sides on every, something like 10m...
Not sure if I had an apparition, but halfway through there, I was passed by a man on a bicycle. Didn't see his face for 'was busy trying to find a beat. The moment I looked over again to check, the man was out of nowhere to be seen. Considering the man just pedaled at slow pace, can't even be seen ahead if incase he burst into speed. I tried to looked over for some pathways nearby going to the creeks if the man take a turn. None. I even tried to looked behind if incase the man just turnabout. Nada! Was alone walking on that long road that night. Not much trikes passing by at that hour—9pm. Then few moments later, just so happened to find some good ol' tune on the phone after standing there for a while!
[size=x-small]*This isn't the only thing he cycled :P[/size]