PANOT'S JOURNAL

panotskipanotski Posts: 51
in Personal Journals
Hello PBB's!!

Been lifting weights since last year, mga around march. Almost 1 year na rin pala.
Someone introduced me to SL5x5 ( jettie ata name nya lols ) boss idol. Dedicated ako sa program for 7 months. Happy naman kahit pano tumataas mga numbers ko.. i guess from 90lbs DL to 200lbs... ang saya nga naman. Naging boring din kinalaunan dahil narin sa sunod sunod na deload, plateau, burned out.

For reference, ito yung pic ko, 2011 normal physique (smoker pa ) and while lifting na around nov of 2013.

2aettfm.jpg

some progress i guess, looks good in shirt. pero malaki tyan ko jan..marunong lang magtago... :D BW from 175lbs (january) to almost 200lbs ( nov ).. huge amount of fats around my mid section.

And from nov last year, i changed my routine from 5x5 to 5/3/1. Taxing sya pero solve naman. May template naman sya so hindi na ko magaalala kung anong gagawin ko the following WO. Sige parin sa lamon. NO limits. Pero bakit ganun tumataas lifting stats ko. pero walang signifant changes sa body looks lols.. I'm getting big, well lalo na sa mid area. But not getting huge.if you all know what i mean..So 5/3/1 is usually a strengthening template but i also incorporate my lifts with some BB routines. Nakakawindang lang sa ilan ilan na kasabayan ko sa gym from security guard to tricycle driver na hindi nagbibilang ng daily macros nila pero kelalaki ng mga katawan. Siguro sa years of EXP na rin. Ilan sa kanila more than 3 years narin..pero pag tatanungin mo about sa kinakain. Kung papakinggan mo normal lang naman. I really work my ass off.

look at my face XD
2ipus6.jpg

And now still doing same routine. But i eat less. Hoping to remove my belly fat. Then afterwards lean bulking...worry ko lang mga boss baka mag back to 0 na naman katawan ko lols. Aiming for a high protein naman araw araw.

Here's my current pic...walang masuka sana.

2nw3nf5.jpg

small fag parin....minsan malungkot...feeling lost..

Need some advice guys lalo na sa mga masters... kahit harsh pa yan..carry lang....

TIA
«1

Comments

  • JettieJettie Posts: 3,763
    naks! gumawa ka na rin dito! hehe
  • panotskipanotski Posts: 51
    oo boss, baka sakaling mag step up ng kaonti... :D
  • badass_vinchbadass_vinch Posts: 4,471
    magkakilala kayo?
  • panotskipanotski Posts: 51
    sa tipidpc lang po boss... nung time na super active nya sa gym forum dun ^_^
  • panotskipanotski Posts: 51
    5/3/1 Shoulder day
    Cycle 5 / Week 1
    8:15pm - 9:30pm

    Bike 5mins + Stretching 5mins

    OHP
    WU sets
    55lbs x 5
    70lbs x 5
    85lbs x 3
    WO sets
    95lbs x 5
    110lbs x 5
    120lbs x 7

    Assistance work

    Seated Dumbbell Press
    40lbs x 10 x 4

    Barbell Upright Row
    40lbs x 10 x 4

    Dumbbell Lateral Raise
    15lbs x 12 x 4

    Barbell Shrugs
    100lbs x 12 x 4

    For Bi's

    Standing Cheating Barbell Curls
    70lbs x 10 x 4

    Standing alternate dumbbell curls
    35lbs x 20 x 4

    Mountain climbers
    20 x 3

    DONE / PAGOD

    thanks for reading...
  • panotskipanotski Posts: 51
    DL day
    8:45pm - 10pm

    Bike 5mins + stretching 5mins

    ( Sumo stance, pa try )

    WU
    135lbs x 5
    170lbs x 5
    205lbs x 3
    Worksets
    225lbs x 5
    255lbs x 5
    290lbs x 5 ( off night )

    Assistance

    DL
    170lbs x 10 x 3

    Pendlay Row
    105lbs x 10 x 4

    Lat pull down
    80lbs x 10 x 4

    Ab Crunches
    20 x 4

    off night talaga...me sipon.. ito lang muna..

    xoxo

    Post WO meal
    250g breast chix, 5 whole boiled eggs, 5.5oz canned tuna , 350g rice and 2 scoops PM7..
  • panotskipanotski Posts: 51
    Push day @ Proj 2 Pajo st..
    8:30-10pm

    Stretching 5mins...

    BP
    WU
    75lbs x 5
    95lbs x 5
    110lbs x 3
    Worksets
    120lbs x 5
    140lbs x 5
    160lbs x 8

    Assistance
    BP
    100lbs x 10 x 4

    Inclined Dumbbell press
    45/45 x 10 x 4

    Cable Crossover
    40/40 x 10 x 4

    Tri's
    Close grip BP
    70lbs x 10 x 3

    Dumbbell Tri's ext.
    55lbs x 20 x 3

    Tricep Push down
    100lbs x 10 x 3

    Bicycle crunches
    20 x 3
  • Emman1986Emman1986 Posts: 1,819
    kalimitan sa nadikit kay idol jettie, ang lalakas nyo talaga! good job sir :) kelan kaya ako lalakas ng tulad nyo hihhi
  • JettieJettie Posts: 3,763
    mas malakas sakin yan, partida barya gamit nyan in a sense mas mabigat kesa plato plato hehe
  • panotskipanotski Posts: 51
    ay boss...salamat...pero you look way better naman ^_^
  • SystemSystem Posts: 109
    I thought this was Emman's journal lol
  • panotskipanotski Posts: 51
    Leg day @ Proj 2 Pajo st..
    8:05 - 9:30pm

    Squat ( low bar )
    WU
    105lbs x 5
    135lbs x 5
    160lbs x 3
    Worksets
    175lbs x 5
    200lbs x 5
    230lbs x 8

    Assistance
    Squat
    130lbs x 10 x 4 ( rest time 30sec interval )

    Leg Raise
    10 x 4

    REST 10mins...

    Natripan mag chest , tri and bi ng bahagya...lols ...since pahinga naman for 2 days...

    Flat Bench
    90lbs x 12 x 4
    50lbs x 20

    Standing alternate dumbbell curls
    30/30 x 10 x 3

    One-arm concentration curl
    20lbs x 12 x 4

    Tri push down
    100lbs x 10 x 4

    Feeling pumped lang ...
  • panotskipanotski Posts: 51
    Push Day @ Proj 2 Pajo st..
    8:45pm - 10pm

    OHP
    WU
    55lbs x 5
    70lbs x 5
    85lbs x 5
    Worksets
    100lbs x 5 ( should be 3 reps )
    115lbs x 3
    130lbs x 4 ( with spot...kamote )

    Assistance
    OHP
    70lbs x 10 x 4

    BTNP
    55lbs x 10 x 3

    Side lateral Raise
    20/20 x 10 x 4

    Inclined Dumbbell Press
    30/30 x 12 x 4

    Close Grip Flat Bench
    110lbs x 8 x 3

    Tri's Push Down
    120lbs x 10 x 3 ( Magrasa lang siguro yung cable kaya parang madaling i push )

    EAT / REST
  • monching11monching11 Posts: 7,273
    Kasi str training ka bro. Try BB'ing oriented program and make sure you're eating right. Di naman basta lolobo tyan mo kung maayos pagkain mo :)
  • panotskipanotski Posts: 51
    May mga inconsistency nga po siguro talaga ako sa food intake.. weird lang kasi na for the past 2 months, I intend to eat less just to try lang kung may changes sa mid section. Di ko nagustohan result. Parang naging flat itsura ko. Pero si belly anjan parin per i think na lessen. AFAIK from 200lbs to 190lbs na lang ako ngayon. Sa lift stats steady parin.

    Contradict ba kung dito sa routine ko po eh gusto kong magpalaki? or regardless kung PL or BB oriented at dipende parin talaga sa kinakain? Base on my body looks should i continue eating above maintenance to gain more mass?

    Your thoughts then sana sir regarding sa BB routine that i can incorporate on my current routine. Sa daming article sa net about BB'ing parang nakaka confuse din minsan like rep ranges, volumes, intensity and hypertrophy. Can you enlighten me sir?

    Ito po pala yung Bodybuilding assistance WO for my current program na nabasa ko.

    Squat Workout Day - Assistance Option A

    Hack Squat: 4 sets of 10-20 reps
    Leg Extension: 4 sets of 10-30 reps
    Leg Curl: 4 sets of 10-15 reps
    Weighted Sit up: 4 sets of 10 reps
    Squat Workout Day - Assistance Option B

    45 Degree Leg Press – 4 sets of 10-20 reps
    Leg Extension – 4 sets of 10-30 reps
    Leg Curl – 4 sets of 10-15 reps
    Weighted Sit up – 4 sets of 10 reps
    Bench Press Workout Day - Assistance option A

    Dumbbell Bench Press: 4 sets of 10-20 reps
    Chest Dip (weighted): 4 sets of 8-15 reps
    Dumbbell Flys: 4 sets of 12 reps
    Cable Tricep Extension: 4 sets of 10-20 reps
    Bench Press Workout Day - Assistance option B

    Incline Dumbbell Bench Press – 4 sets of 10-20 reps
    Chest Dip (weighted) – 4 sets of 8-15 reps
    Dumbbell Flys – 4 sets of 12 reps
    Cable Tricep Extension – 4 sets of 10-20 reps
    Deadlift Workout Day - Assistance Option A

    Chin Up: 4 sets of 10-12 reps
    Bent Over Dumbbell Row: 4 sets of 15 reps/arm
    Back Raises: 4 sets of 10 reps (with bar behind neck)
    Hanging Leg Raises: 4 sets of 15 reps
    Deadlift Workout Day - Assistance Option B

    Lat Pull Down – 4 sets of 10-12 reps
    Bent Over Row – 4 sets of 15 reps/arm
    Reverse Hyperextensions – 4 sets of 12 reps
    Hanging Leg Raises – 4 sets of 15 reps
    Overhead Press Workout Day - Assistance Option A

    Seated Dumbbell Press: 4 sets of 10 reps
    Barbell Upright Row: 4 sets of 10 reps
    Dumbbell Lateral Raise: 4 sets of 10-15 reps
    Standing Barbell Curl: 4 sets of 10 reps
    Overhead Press Workout Day - Assistance Option B

    Hammer Machine Military – 4 sets of 10 reps
    Rope Upright Rows – 4 sets of 10 reps
    Bent Over Dumbbell Reverse Fly – 4 sets of 10-15 reps
    Standing Dumbbell Curl – 4 sets of 10 reps

    Make sense po sir?

    TIA
  • panotskipanotski Posts: 51
    DL day
    8:30pm - 9:30pm
    Deadlift day @ pajo St. proj 2

    Bike 5mins + stretching 5mins

    ( Conventional )

    WU
    135lbs x 5
    170lbs x 5
    205lbs x 3
    Worksets
    240lbs x 3
    275lbs x 3
    310lbs x 5

    Assistance
    DL
    175lbs x 10 x 3

    Lat pull down
    100lbs x 10 x 3

    Close Grip Pull down
    80lbs x 10 x 3

    Weird parang nasusuka ko sa pagod...
  • panotskipanotski Posts: 51
    Push day @ Proj 2 Pajo st..
    3/6/2014
    8:45-10pm

    Stationary Bike 10mins / 5mins stretching

    BP
    WU
    75lbs x 5
    95lbs x 5
    110lbs x 3
    Worksets
    130lbs x 3
    150lbs x 3
    170lbs x 5

    Assistance
    BP
    110lbs x 10 x 4

    Inclined Dumbbell press
    45/45 x 10 x 4

    Cable Crossover
    40/40 x 10 x 4

    Lat Pulldown Wide
    80lbs x 10 x 4 - weak lagging muscle

    Some Bicep curls..
  • pautabapautaba Posts: 6
    mirin those squats! hehe

    nice stats sir! keep it up!
  • YatezYatez Posts: 2,745
    Lakas :)
  • panotskipanotski Posts: 51
    Leg day @ Proj 2 Pajo st..
    9:00 - 10:00pm
    Stretch 5mins

    Squat ( low bar )
    WU
    105lbs x 5
    135lbs x 5
    160lbs x 3
    Worksets
    190lbs x 3
    215lbs x 3
    240lbs x 8

    Assistance
    Squat
    140lbs x 10 x 4 ( rest time 30sec interval )


    Did some BP, tri pull down and overhead ext ... rest pause style kuno.. try lang pahinga naman ng 2 days..
  • panotskipanotski Posts: 51
    Push Day @ Proj 2 Pajo st..
    9:00pm - 10pm
    Stretching 5 mins

    OHP
    WU
    55lbs x 5
    70lbs x 5
    85lbs x 5
    Worksets
    110lbs x 5
    120lbs x 3
    135lbs x 2 ( with spot...di kaya..ampotpot )

    Assistance
    OHP
    75lbs x 10 x 4

    BTNP
    75lbs x 8 x 4

    Lateral Side Raise
    20/20lbs x 10 x 4

    Barbell Shrugs
    155lbs x 10 x 4

    Uwi...frustrated...
  • panotskipanotski Posts: 51
    Push day @ Proj 2 Pajo st..
    8:45-9:45pm

    Stretching 5mins

    BP
    WU
    75lbs x 5
    95lbs x 5
    110lbs x 3
    Worksets
    140lbs x 5
    160lbs x 3
    180lbs x 5

    Assistance
    BP
    110lbs x 10 x 4

    Inclined Dumbbell press
    55/55 x 8 x 2
    45/45 x 10 x 2

    Cable Crossover
    40/40 x 10 x 4

    Did some tri's ...

    Stress sa trabaho...Still deciding if im gonna take a week off.. no significant gains for the past few weeks... even on strength.. hmmm... itulog ko muna to... -_-
  • panotskipanotski Posts: 51
    Did legs last sat.. after a week off...

    May leg press, leg ext. / leg curl na sila...

    Leg Streching 10mins

    Squat ( low bar )
    WU
    105lbs x 5
    135lbs x 5
    160lbs x 3
    Worksets
    190lbs x 3
    215lbs x 3
    240lbs x 8


    Assistance

    Squat
    140lbs x 10 x 4 ( 30sec interval )

    Leg press
    200lbs x 12 x 4

    Leg Ext.
    110lbs x 10 x 4

    DOMS for 2 days.. damang dama...
  • panotskipanotski Posts: 51
    Push day @ Proj 2 Pajo st..
    8:30-9:45pm

    Stretching 5mins

    BP
    WU
    75lbs x 5
    95lbs x 5
    110lbs x 3
    Worksets
    130lbs x 3
    150lbs x 3
    170lbs x 8

    Assistance
    BP
    120lbs x 10 x 4

    Inclined DB press
    55/55 x 8 x 2
    45/45 x 10 x 2

    Cable Crossover
    50/50 x 10 x 4

    one arm DB row
    55lbs x 12 x 4 ( each arm )

    Did some Bi's
  • rtravino29rtravino29 Posts: 1,549
    Squat ( low bar )
    WU
    105lbs x 5
    135lbs x 5
    160lbs x 3
    Worksets
    190lbs x 3
    215lbs x 3
    240lbs x 8

    BP
    WU
    75lbs x 5
    95lbs x 5
    110lbs x 3
    Worksets
    130lbs x 3
    150lbs x 3
    170lbs x 8

    those poundage... props to you bro, parang jettie the 2nd lang :sport:
  • popoycantonpopoycanton Posts: 216
    pre how are you finding the high volume assistance DL?

    Parusa sakin kaya pag assistance switch na ako sa sumo medyo mas madali ng kaunti at mas mabilis matapos ng kaunti.

    Hindi ka ba nag conditioning?



    like you said halos pareho tayo ng stats at prog, anyway good job pre.
  • panotskipanotski Posts: 51
    @sir popoy

    Puso na lang talaga....mas mahirap nga para sakin kasi ang tangkad ko pa...yung diameter ng plates samin di gaano kalakihan..kaya mahirap..
    iniisip ko kada reps...kaya ko pa... and wala rin po akong conditioning katulad ng sinasabi sa program..Decided to hit shoulder today...instead of doing DL... ( experiment lang )

    Push Day @ Proj 2 Pajo st..
    8:25pm - 9:40pm
    Stretching 5 mins

    OHP
    WU
    55lbs x 5
    70lbs x 5
    85lbs x 5
    Worksets
    95lbs x 5
    100lbs x 5
    110lbs x 7

    120lbs x 3

    Medyo modified na...nid to put more effort w/o spot

    Assistance
    Seated DB Press
    45/45lbs x 10 x 2
    55/55lbs x 10 x 2
    40/40lbs x 12 no rest
    30/30lbs x 16 no rest
    20/20lbs x 20

    DB Side raises
    25/25lbs x 10 x 4
    15/15lbs x 12 x 2
    10/10lbs x 12 x 1

    Closed Grip BP
    100lbs x 10 x 2

    Overhead Tris Ext.
    55lbs x 10
    45lbs x 12 x 3

    Tris Push down
    100lbs x 16 x 4

    Kick Back
    15lbs x 16 x 3
  • panotskipanotski Posts: 51
    Leg Day @ Proj 2 Pajo st..
    8:30pm - 10pm
    Stretching 5 mins

    Squat ( low bar )
    WU
    105lbs x 5
    135lbs x 5
    160lbs x 3
    Worksets
    200lbs x 5
    230lbs x 3
    255lbs x 5 -

    Assistance
    Squat
    150lbs x 10 x 2

    Leg press
    300lbs x 10 x 3

    Leg Ext.
    100lbs x 10 x 3

    Some bi's and lats exercise...
  • panotskipanotski Posts: 51
    Push day @ Proj 2 Pajo st..
    9:05-10:00pm ( last night )

    Stretching 5mins

    BP
    WU
    75lbs x 5
    95lbs x 5
    110lbs x 3
    Worksets
    140lbs x 5
    160lbs x 3
    180lbs x 5 x 2 ( PR ) ... sana maka 200lbs soon.

    Assistance
    BP
    120lbs x 10 x 4

    Inclined DB press
    55/55 x 8 x 2
    35/35 x 16 x 2

    Cable Crossover
    60/60 x 10 x 3

    one arm DB row
    55lbs x 12 x 2 ( each arm )

    Yan lang muna..di na kaya ang pagod.. sobrang init sa gym...
  • CoreCore Posts: 2,509
    panotski wrote:
    Push day @ Proj 2 Pajo st..
    9:05-10:00pm ( last night )

    Stretching 5mins

    BP
    WU
    75lbs x 5
    95lbs x 5
    110lbs x 3
    Worksets
    140lbs x 5
    160lbs x 3
    180lbs x 5 x 2 ( PR ) ... sana maka 200lbs soon.

    *Fixed. Just keep it up, bro!
Sign In or Register to comment.


© Vanilla Keystone Theme 2024