Salamat sa tip, bro! Subukan ko next time, pero sa bahay muna ko magpapractice, nakakahiya mukha akong tanga dun sa Elorde na nakahiga sa mat at mukhang pagod na pagod )
Light arm day muna ngayon then rest day bukas, masyado akong na-drain sa HIIT hayz
Nov. 27, 2014
Shoulders
Standing press - empty bar and 25lb DB warmup sets; 3x8 at 70lbs
DB lateral raise - 1x8 at 25lbs; 2x10 at 20lbs per DB
EZ bar front raise - 4x8 at 20lbs
Bent-over DB raise - 3x8 at 20lbs per DB
Behind-the-back barbell shrug - 12,12,10,8 at 120lbs
Biceps 2
Close-grip EZ bar preacher curl - 3x8 at 40,45,50lbs
Cross body hammer curl - 1x6 at 25lbs; 2x8 at 20lbs per DB
Nagpa-medical test for work kanina. 5'7" height then 163lbs, lumabas sa BMI chart na overweight ako, lol. But then again, gumaganda na yung v-shape ng likod ko at lumiliit na bilbil ko, so I dare say na hindi magandang basehan ang BMI lalo na kung mataas na muscle weight mo. Share lang haha. Tapos ang baba ng BP ko 100 over 60 from average ko dati na 100 over 90. Weird
Agree agree. Nagbasa basa pa ako online, outdated na talaga yung konsepto ng BMI ) oh well. Ok din siyang estimate pero hindi siya magandang basehan ng overall health.
Nov. 29, 2014
Chest 2
Push-up - 1x15
DB flat bench press - 1x8 at 25lbs; 1x8 at 40lbs; 3x8,8,6 at 60lbs per DB
Chest dip - 3x8 at bodyweight + 15lb plate
Push-up (slow tempo) - 2x10
Calves
Smith machine standing calf raise - 3x12 at 160lbs
Core
Superman plank - 45 seconds per side
Superset - 2x1 minute each of regular plank, side plank
Crunches - 1x30 with 25lb DB
Leg raise - 1x30
Barbell oblique twist - 20 per side at 30lbs
Legs
Barbell back squat - empty bar warmup; 1x10 at 70lbs; 1x8 at 140lbs; 1x4 at 180lbs; 2x4 at 170lbs; 1x10 at 90lbs
Walking DB lunge - 3x6 at 60lbs per DB
Straight-leg deadlift - 3x8 at 130,135,140lbs
Leg extension - 3x12 at 110lbs
Improvised seated calf raise - 3x15 at 145lbs
Chest 1
Flat bench barbell press - empty bar warmup; 1x10 at 70lbs; 1x8 at 110lbs; 3x6 at 130lbs
Incline bench barbell press - 3x8 at 110lbs
30 degree bench DB flye - 3x8,8,6 at 35lbs per DB; 1x10 at 25lbs per DB
Triceps
Tricep dip - 3x10,8,8 at bodyweight
Cable tricep pushdown - 3x10,8,8 at 90,100lbs
Shoulders
Standing overhead press - empty bar, 25lb DB warmup; 4x8,7,6,4 at 70,90,95,90lbs
DB lateral raise - 4x8,8,8,6 at 25lbs per DB
Bent-over rear delt lateral raise - 2x8 at 25lbs; 2x10 at 20lbs per DB
Wide grip EZ bar upright row - 3x7,7,6 at 70lbs
Core
Superset: 2x plank, side planks at 1 minute each
Hanging leg raise - 3x10
Ab crunch - 1x30 with 25lb DB
Lying leg raise - 1x30
Barbell oblique twist - 1x25 per side at 50lbs
Chest 2
Push-up - 2x15
Flat bench DB press - 1x8 at 30lbs; 1x12 at 50lbs; 3x10,8,6 at 60lbs per DB
Chest dip - 4x10,8,8,6 at bodyweight with 15lb plate
Biceps 2 & Forearms
Standing DB curl - 3x8 at 25lbs per DB
EZ bar reverse curl - 3x8 at 35,30lbs
Standing DB hammer curl - 3x8 at 25lbs per DB
Calves
Smith machine standing calf raise - 3x12 at 160lbs
Legs
Barbell back squat - empty bar warmup; 1x10 at 70lbs, 5x8,6,5,2,2 at 140,170,190,200,200lbs
DB walking lunge - 3x6 at 60lbs per DB
Straight-leg deadlift - 3x8 at 135,140,145lbs
Leg extension - 3x12 at 115lbs
Improvised seated calf raise - 3x18 at 150lbs
Chest 1
Flat bench barbell press - empty bar warmup; 1x10 at 70lbs; 1x8 at 110lbs; 3x6 at 140lbs
Incline bench barbell press - 3x8,8,6,6 at 120,110,110,110lbs
Flat bench DB flye - 3x8,8,6 at 35lbs per DB; 1x10 at 25lbs per DB
Triceps
Close-grip bench press - 3x8,8,6 at 90,100lbs
Cable rope tricep extension - 3x8,8,6 at 80,85,90lbs
=
Tips on rear delt growth? Ang liit pala compared sa medial delts ko -_-
Yeah ginagawa ko na yun pero parang kulang ) add ako ng isa pang exercise sa shoulder day, baka face pulls.
=
Dec. 04, 2014
Back
Conventional deadlift - 1x10 at 70lbs; 1x8 at 150lbs; 1x6 at 210lbs; 2x4 at 245,250lbs
Pull-up - 3x8,6,5 at bodyweight
Chin-up - 2x8,6 at bodyweight
Neutral grip pull-up - 2x6 at bodyweight
One-arm DB row - 3x8,8,6 at 50lbs
Biceps 1
Low pulley cable curl - 3x12,10,8 at 90,100,110lbs
DB concentration curl - 3x8,8,6 at 25,25,30lbs
Shoulders
Standing overhead press - empty bar, 25lb DB warmup; 4x8,8,6,6 at 80,95,100,90lbs
Reverse flye - 3x8 at 25lbs per DB
DB lateral raise - 4x8,8,8,8 at 25lbs per DB
Seated face pull - 3x10 at 60,70,70lbs
Behind-the-back barbell shrug - 3x10,8,8 at 160lbs
Core
Superman plank - 40 seconds each side
Plank, side plank - 1 minute each
Hanging leg raise - 3x12,12,8
Ab crunch - 1x30 with 25lb DB
Lying leg raise - 1x30
Barbell oblique twist - 1x25 per side at 50lbs
Last week, maraming party pero nakasundot pa rin ako ng 3 lifting sessions. Hindi ko na narecord kasi busy masyado. Hehe. Mostly light lifting and lots of core work nun.
Sooobrang sakit ng left forearm ko dahil sa arm wrestling contest sa Christmas party namin nung isang araw kaya ito lang mga nagawa ko ngayon
Dec. 22, 2014
Back
Conventional deadlift - 2x8 at 70,160lbs; 1x5 at 240lbs; 1x2 at 260lbs
Pull-up - 3x8,6,6 at bodyweight
Neutral grip pull-up - 2x6 at bodyweight
Seated row - 3x10 at 150,160,170lbs
Straight-arm pulldown - 3x8 at 90lbs
Legs
Barbell back squat - empty bar, 70lbs warmup sets; 1x6 at 160lbs; 2x4 at 180lbs; 1x2 at 200lbs
DB walking lunge - 3x8 at 60lbs per DB
Barbell straight-leg deadlift - 3x8,8,7 at 140,145,150lbs
Leg extension - 3x12 at 120lbs
Standing smith machine calf raise - 3x12 at 180lbs
Kumikirot pa rin ang left forearm. Kung hindi pa mawala ang sakit by Monday, papatingin na ako sa doctor. Light weights muna at di ako makapag-chest dip at flyes/crossover kasi dun sumasakit lalo.
Dec. 26, 2014
Chest
Flat bench barbell press - empty bar, 70lbs warmup sets; 2x8 at 90lbs; 2x8 at 110lbs
Incline barbell bench press - 1x8 at 70lbs; 3x8 at 90lbs
Push-up - 3x12 at bodyweight
Forearm pain is going away, sa wakas! Pero para safe, light weights muna ako ngayon. Almost 2 weeks akong light weights na because of the injury and dahil busy sa Pasko, losing gains and gaining fat in the process (gahhh) so bumili ako ng BCAAs kahapon. Tried it for the first time today, ok siya so far. Shoulders and biceps muna today kasi one week ko silang hindi natamaan.
Dec. 30, 2014
Shoulders
Overhead barbell press - empty bar, 30lbs warmup; 3x8 at 70lbs
DB reverse flye - 3x10 at 20lbs per DB
DB lateral raise - 1x10 at 20lbs; 2x8 at 25lbs per DB
Low pulley rope face pull - 3x12 at 50lbs
DB front raise - 3x10 at 15lbs per DB
Behind-the-back barbell shrug - 3x12 at 90lbs
DB overhead press - 2x12 at 25lbs per DB
Biceps
DB hammer curl - 3x12 at 15lbs per DB
Standing DB curl - 3x8 at 30lbs per DB
Feeling weak today, at ang laki ng pagitan between my last back day and today, so medyo mababa numbers na lumabas... Gulat ako hindi ko mabuhat yung 260lb deadlift, tapos sinubukan ko mag chin-up at umipit na naman left forearm ko sjdjdjkska#-(:((_#4(;(:)2(
Jan. 02, 2015
Back
Conventional deadlift - empty bar, 70lb warmup sets; 1x6 at 160lbs; 1x5 at 200lbs; 1x4 at 240lbs
Pull-up - 3x8,6,6 at bodyweight
Neutral-grip pull-up - 4x6 at bodyweight
Neutral-grip lower pulley cable row - 3x12,10,10 at 180lbs
Biceps
DB cross body hammer curl - 3x8,8,7 at 25lbs
Legs
Barbell back squat - empty bar, 70lb warmup sets; 1x6 at 140lbs; 1x6 at 160lbs; 1x5 at 180lbs; 1x4 at 200lbs
DB walking lunge - 3x6 at 65lbs per DB
Barbell straight-leg deadlift - 3x8,8,6 at 145,150,155lbs
Leg extension - 3x12 at 125lbs
Standing smith machine calf raise - 3x12 at 190lbs
Tried my hand at food prepping! Ang saya, ang dami kong nabili sa supermarket sa 1500 petot (food at plastic containers).
So ito kalahati ng mga karneng nabili ko, gumawa ako ng skinless chicken breast with veggies stir fry, chili con carne na lean ground beef with lentils (super high protein content!) and flank steak (camto) na ubod ng tigas hahaha. Minimal sodium ang ginamit ko as long as may lasa pa rin lol. Marami akong niluto para may baon na ako sa trabaho! Balot na lang sa umaga tapos microwave sa lunch. Iwas gastos at iwas taba sa fast food na usual kong pagkain.
Next stop, homemade protein bars!!! Update ako rito pag nakagawa na ako.
Jan. 04, 2015
Chest
Flat barbell press - empty bar, 70lb warmup sets; 1x8 at 110lbs; 3x6 at 140lbs
Flat bench DB flye - 1x10 at 25lbs; 3x6 at 40lbs per DB
Incline barbell press - 4x6,5,6,4 at 120,120,110,110lbs
Triceps
Close-grip bench press - 3x8,5,5 at 90,110,115lbs
Cable tricep pushdown - 3x8 at 110lbs
Shoulders
Standing barbell overhead press - empty bar warmup sets; 4x8,7,6,4 at 70,90,90,95lbs
Face pull - 3x10,10,8 at 70,80,80lbs
DB lateral raise - 4x8 at 25,25,25,20lbs per DB
DB reverse flye - 3x8 at 25lbs per DB
Behind-the-back barbell shrug - 3x10,8,8 at 165lbs
Seated Arnold press - 3x8 at 25lbs per DB
Comments
Light arm day muna ngayon then rest day bukas, masyado akong na-drain sa HIIT hayz
Nov. 27, 2014
Shoulders
Standing press - empty bar and 25lb DB warmup sets; 3x8 at 70lbs
DB lateral raise - 1x8 at 25lbs; 2x10 at 20lbs per DB
EZ bar front raise - 4x8 at 20lbs
Bent-over DB raise - 3x8 at 20lbs per DB
Behind-the-back barbell shrug - 12,12,10,8 at 120lbs
Biceps 2
Close-grip EZ bar preacher curl - 3x8 at 40,45,50lbs
Cross body hammer curl - 1x6 at 25lbs; 2x8 at 20lbs per DB
Nov. 29, 2014
Chest 2
Push-up - 1x15
DB flat bench press - 1x8 at 25lbs; 1x8 at 40lbs; 3x8,8,6 at 60lbs per DB
Chest dip - 3x8 at bodyweight + 15lb plate
Push-up (slow tempo) - 2x10
Calves
Smith machine standing calf raise - 3x12 at 160lbs
Core
Superman plank - 45 seconds per side
Superset - 2x1 minute each of regular plank, side plank
Crunches - 1x30 with 25lb DB
Leg raise - 1x30
Barbell oblique twist - 20 per side at 30lbs
Dec. 01, 2014
Legs
Barbell back squat - empty bar warmup; 1x10 at 70lbs; 1x8 at 140lbs; 1x4 at 180lbs; 2x4 at 170lbs; 1x10 at 90lbs
Walking DB lunge - 3x6 at 60lbs per DB
Straight-leg deadlift - 3x8 at 130,135,140lbs
Leg extension - 3x12 at 110lbs
Improvised seated calf raise - 3x15 at 145lbs
Chest 1
Flat bench barbell press - empty bar warmup; 1x10 at 70lbs; 1x8 at 110lbs; 3x6 at 130lbs
Incline bench barbell press - 3x8 at 110lbs
30 degree bench DB flye - 3x8,8,6 at 35lbs per DB; 1x10 at 25lbs per DB
Triceps
Tricep dip - 3x10,8,8 at bodyweight
Cable tricep pushdown - 3x10,8,8 at 90,100lbs
Back
Conventional deadlift - 1x10 at 70lbs; 1x8 at 140lbs; 1x6 at 200lbs; 2x4 at 240,245lbs
Pull-up - 3x8,6,5 at bodyweight
Chin-up - 2x6 at bodyweight
Neutral grip pull-up - 2x6
Reverse-grip bent-over barbell row - 3x8,6,6 at 130lbs
Biceps 1
Low pulley cable curl - 3x10,10,8 at 80,80,90lbs
DB concentration curl - 3x5,6,6 at 30,25,25lbs (bad form na yung iba haha)
Straight-arm cable pulldown - 3x8,7,7 at 110lbs
Shoulders
Standing overhead press - empty bar, 25lb DB warmup; 4x8,7,6,4 at 70,90,95,90lbs
DB lateral raise - 4x8,8,8,6 at 25lbs per DB
Bent-over rear delt lateral raise - 2x8 at 25lbs; 2x10 at 20lbs per DB
Wide grip EZ bar upright row - 3x7,7,6 at 70lbs
Core
Superset: 2x plank, side planks at 1 minute each
Hanging leg raise - 3x10
Ab crunch - 1x30 with 25lb DB
Lying leg raise - 1x30
Barbell oblique twist - 1x25 per side at 50lbs
Chest 2
Push-up - 2x15
Flat bench DB press - 1x8 at 30lbs; 1x12 at 50lbs; 3x10,8,6 at 60lbs per DB
Chest dip - 4x10,8,8,6 at bodyweight with 15lb plate
Biceps 2 & Forearms
Standing DB curl - 3x8 at 25lbs per DB
EZ bar reverse curl - 3x8 at 35,30lbs
Standing DB hammer curl - 3x8 at 25lbs per DB
Calves
Smith machine standing calf raise - 3x12 at 160lbs
Legs
Barbell back squat - empty bar warmup; 1x10 at 70lbs, 5x8,6,5,2,2 at 140,170,190,200,200lbs
DB walking lunge - 3x6 at 60lbs per DB
Straight-leg deadlift - 3x8 at 135,140,145lbs
Leg extension - 3x12 at 115lbs
Improvised seated calf raise - 3x18 at 150lbs
Chest 1
Flat bench barbell press - empty bar warmup; 1x10 at 70lbs; 1x8 at 110lbs; 3x6 at 140lbs
Incline bench barbell press - 3x8,8,6,6 at 120,110,110,110lbs
Flat bench DB flye - 3x8,8,6 at 35lbs per DB; 1x10 at 25lbs per DB
Triceps
Close-grip bench press - 3x8,8,6 at 90,100lbs
Cable rope tricep extension - 3x8,8,6 at 80,85,90lbs
=
Tips on rear delt growth? Ang liit pala compared sa medial delts ko -_-
[/quote]
^ reverse flyes
=
Dec. 04, 2014
Back
Conventional deadlift - 1x10 at 70lbs; 1x8 at 150lbs; 1x6 at 210lbs; 2x4 at 245,250lbs
Pull-up - 3x8,6,5 at bodyweight
Chin-up - 2x8,6 at bodyweight
Neutral grip pull-up - 2x6 at bodyweight
One-arm DB row - 3x8,8,6 at 50lbs
Biceps 1
Low pulley cable curl - 3x12,10,8 at 90,100,110lbs
DB concentration curl - 3x8,8,6 at 25,25,30lbs
Straight-arm cable pulldown - 3x10,8,8 at 115lbs
Shoulders
Standing overhead press - empty bar, 25lb DB warmup; 4x8,8,6,6 at 80,95,100,90lbs
Reverse flye - 3x8 at 25lbs per DB
DB lateral raise - 4x8,8,8,8 at 25lbs per DB
Seated face pull - 3x10 at 60,70,70lbs
Behind-the-back barbell shrug - 3x10,8,8 at 160lbs
Core
Superman plank - 40 seconds each side
Plank, side plank - 1 minute each
Hanging leg raise - 3x12,12,8
Ab crunch - 1x30 with 25lb DB
Lying leg raise - 1x30
Barbell oblique twist - 1x25 per side at 50lbs
Dec. 13, 2014
Chest 2
Push-up - 2x15
Flat bench DB press - 1x12 at 50lbs; 3x8 at 65lbs per DB
Chest dip - 4x12,10,8,8 at bodyweight with 15lb plate
Push-up - 1x15
Biceps 2 & Forearms
Standing EZ bar curl - 3x8 at 50lbs
EZ bar reverse curl - 3x8 at 40lbs
Standing DB hammer curl - 3x8 at 25lbs per DB
Calves
Smith machine standing calf raise - 3x12 at 170lbs
Quick core
Ab bicycle - 2x20 per side
DB oblique bend - 2x12 at 25lbs per DB
Sooobrang sakit ng left forearm ko dahil sa arm wrestling contest sa Christmas party namin nung isang araw kaya ito lang mga nagawa ko ngayon
Dec. 22, 2014
Back
Conventional deadlift - 2x8 at 70,160lbs; 1x5 at 240lbs; 1x2 at 260lbs
Pull-up - 3x8,6,6 at bodyweight
Neutral grip pull-up - 2x6 at bodyweight
Seated row - 3x10 at 150,160,170lbs
Straight-arm pulldown - 3x8 at 90lbs
Core work
=
Merry Christmas PBB!
Dec. 25, 2014
Legs
Barbell back squat - empty bar, 70lbs warmup sets; 1x6 at 160lbs; 2x4 at 180lbs; 1x2 at 200lbs
DB walking lunge - 3x8 at 60lbs per DB
Barbell straight-leg deadlift - 3x8,8,7 at 140,145,150lbs
Leg extension - 3x12 at 120lbs
Standing smith machine calf raise - 3x12 at 180lbs
Dec. 26, 2014
Chest
Flat bench barbell press - empty bar, 70lbs warmup sets; 2x8 at 90lbs; 2x8 at 110lbs
Incline barbell bench press - 1x8 at 70lbs; 3x8 at 90lbs
Push-up - 3x12 at bodyweight
Core workout
Forearm pain is going away, sa wakas! Pero para safe, light weights muna ako ngayon. Almost 2 weeks akong light weights na because of the injury and dahil busy sa Pasko, losing gains and gaining fat in the process (gahhh) so bumili ako ng BCAAs kahapon. Tried it for the first time today, ok siya so far. Shoulders and biceps muna today kasi one week ko silang hindi natamaan.
Dec. 30, 2014
Shoulders
Overhead barbell press - empty bar, 30lbs warmup; 3x8 at 70lbs
DB reverse flye - 3x10 at 20lbs per DB
DB lateral raise - 1x10 at 20lbs; 2x8 at 25lbs per DB
Low pulley rope face pull - 3x12 at 50lbs
DB front raise - 3x10 at 15lbs per DB
Behind-the-back barbell shrug - 3x12 at 90lbs
DB overhead press - 2x12 at 25lbs per DB
Biceps
DB hammer curl - 3x12 at 15lbs per DB
Standing DB curl - 3x8 at 30lbs per DB
Core work
Dec. 31, 2014
Chest
Flat bench barbell press - empty bar, 70lb warmup sets; 1x8 at 110lbs; 2x6 at 140lbs
Cable crossover - 3x12,12,10 at 35lbs per side
Incline bench barbell press - 3x8 at 100lbs
Chest dip - 3x8 at bodyweight
Push-up (slow reps) - 3x12,10,10
Triceps
Tricep pushdown - 3x10,8,8 at 60,70,70lbs (medyo sumakit ulit forearm ko rito)
Tricep DB kickback - 3x10,8,8 at 15,20,20lbs
Calves
Smith machine standing calf raise - 3x12 at 180lbs
Jan. 1, 2015
Rest day. Happy 2015, PBB!!!
"recovery week"
Feeling weak today, at ang laki ng pagitan between my last back day and today, so medyo mababa numbers na lumabas... Gulat ako hindi ko mabuhat yung 260lb deadlift, tapos sinubukan ko mag chin-up at umipit na naman left forearm ko sjdjdjkska#-(:((_#4(;(:)2(
Jan. 02, 2015
Back
Conventional deadlift - empty bar, 70lb warmup sets; 1x6 at 160lbs; 1x5 at 200lbs; 1x4 at 240lbs
Pull-up - 3x8,6,6 at bodyweight
Neutral-grip pull-up - 4x6 at bodyweight
Neutral-grip lower pulley cable row - 3x12,10,10 at 180lbs
Biceps
DB cross body hammer curl - 3x8,8,7 at 25lbs
Empty stomach + BCAAs morning workout
Jan. 03, 2015
Legs
Barbell back squat - empty bar, 70lb warmup sets; 1x6 at 140lbs; 1x6 at 160lbs; 1x5 at 180lbs; 1x4 at 200lbs
DB walking lunge - 3x6 at 65lbs per DB
Barbell straight-leg deadlift - 3x8,8,6 at 145,150,155lbs
Leg extension - 3x12 at 125lbs
Standing smith machine calf raise - 3x12 at 190lbs
Tried my hand at food prepping! Ang saya, ang dami kong nabili sa supermarket sa 1500 petot (food at plastic containers).
So ito kalahati ng mga karneng nabili ko, gumawa ako ng skinless chicken breast with veggies stir fry, chili con carne na lean ground beef with lentils (super high protein content!) and flank steak (camto) na ubod ng tigas hahaha. Minimal sodium ang ginamit ko as long as may lasa pa rin lol. Marami akong niluto para may baon na ako sa trabaho! Balot na lang sa umaga tapos microwave sa lunch. Iwas gastos at iwas taba sa fast food na usual kong pagkain.
Next stop, homemade protein bars!!! Update ako rito pag nakagawa na ako.
Jan. 04, 2015
Cardio
Core work
Chest
Flat barbell press - empty bar, 70lb warmup sets; 1x8 at 110lbs; 3x6 at 140lbs
Flat bench DB flye - 1x10 at 25lbs; 3x6 at 40lbs per DB
Incline barbell press - 4x6,5,6,4 at 120,120,110,110lbs
Triceps
Close-grip bench press - 3x8,5,5 at 90,110,115lbs
Cable tricep pushdown - 3x8 at 110lbs
Shoulders
Standing barbell overhead press - empty bar warmup sets; 4x8,7,6,4 at 70,90,90,95lbs
Face pull - 3x10,10,8 at 70,80,80lbs
DB lateral raise - 4x8 at 25,25,25,20lbs per DB
DB reverse flye - 3x8 at 25lbs per DB
Behind-the-back barbell shrug - 3x10,8,8 at 165lbs
Seated Arnold press - 3x8 at 25lbs per DB