Powersthetic's Journal to Power and Aesthetic
Powersthetic
Posts: 144
[align=center]
[/align]
Goal: Strong, Lean, Athletic, Fast and "Healthy".
Routines: Stronglifts 5x5, Madcows 5x5, ICF 5x5, Boring But Big (5/3/1)
Deload Week: I switch to bodybuilding parameter when I'm on my deload week. Focusing on contraction, time under tension and pump but never go on heavy. I also change some of the exercises for my personal preferences
Supplements: Whey Protein, Creatine, Fish Oils, Multivatmins, Vitamin B-complex
Equipments: Weightlifting Belt, Straps, Knee Wraps, Wrist Wraps (most of my equipments are low quality)
[align=center]Current Routine (May 14, 2014)
Monday
Bench 5/3/1
Acessory Works:
-Dumbbell Shoulder Press 5x6-10
-Dumbbell Rows 5x6-10
-Close Grip Bench Press 3x10
-Facepulls 3x10
-Hammer Curls 3x10 (optional)
Tuesday
Squat 5/3/1
Acessory Works:
-Barbell Good Morning 5x10
-High Bar (ATG) Squat 5x6-10
-Ab Roller 5x10-20
Wednesday
-Rest+Dog Walk or Foam Rollling+Stretching+Cardio
Thursday
OHP 5/3/1
Acessory Works:
-Flat Dumbbell Bench Press 5x6-10
-Barbell Rows 5x6-10
-Tricep Pushdown 3x10
-Facepulls 3x10
-Barbell Curls 3x10 (optional)
Friday
Deadlift 5/3/1
Acessory Works:
-Glute Ham Raise 5x10-20
-High Bar (ATG) Squat 5x6-10
-Hanging Leg Raises 5x10-20
Saturday
-Rest+Dog Walk or Foam Rollling+Stretching+Cardio
Sundays
-FULL REST[/align]
[align=center]Latest PR: @ 151 lbs
Bench - 215x2
Squat - 285x1
OHP - 145x1
Deadlift - 355x3[/align]
Bench Day
Bench
155 x 5
175 x 3
195 x 1 + 1
DB Shoulder Press
70x6
70x6
70x7
60x6
50x8
DB Row
70x8
70x7
70x8
60x8
60x8
CGBP
135x7
135x7
135x7
Chin Ups
bwx7
bwx5
bwx4
Cardio (Stationary Bike)
don't know how long my cardio is but I burned 300 calories.Squat Day
Squat
195x5
220x3
245x1+1
Good Morning
85x10
85x10
85x10
85x10
85x10
Front Squats
115x6
115x6
145x6 (with straps)
85x10
85x8
Ab Roller
5 sets 10 - 20
Cardio (Stationary Bike)
400~ calories burnedOHP Day
OHP
105x5
115x3
125x1+3
DB Flat Press
80x6
80x6
80x6
70x8
70x5 (failed on 6th rep)
BB Row
175x7
185x10 (new PR)
185x10
95x10 (Slow reps)
95x10
Tricep Pushdown
3 x 10
DB Hammer Curls
3 x 10
Facepulls
3 x 10Deadlift Day
Deadlift
240x5
270x3
310x1+1
High Bar ATG Squat (2second Pause)
185x8
185x7
185x6
Stiff DL
135x8
135x8
135x8
Ab Roller
5 sets 10 - 20Next week will be de-load week. let the pump begin !
[/align]
Goal: Strong, Lean, Athletic, Fast and "Healthy".
Routines: Stronglifts 5x5, Madcows 5x5, ICF 5x5, Boring But Big (5/3/1)
Deload Week: I switch to bodybuilding parameter when I'm on my deload week. Focusing on contraction, time under tension and pump but never go on heavy. I also change some of the exercises for my personal preferences
Supplements: Whey Protein, Creatine, Fish Oils, Multivatmins, Vitamin B-complex
Equipments: Weightlifting Belt, Straps, Knee Wraps, Wrist Wraps (most of my equipments are low quality)
[align=center]Current Routine (May 14, 2014)
Monday
Bench 5/3/1
Acessory Works:
-Dumbbell Shoulder Press 5x6-10
-Dumbbell Rows 5x6-10
-Close Grip Bench Press 3x10
-Facepulls 3x10
-Hammer Curls 3x10 (optional)
Tuesday
Squat 5/3/1
Acessory Works:
-Barbell Good Morning 5x10
-High Bar (ATG) Squat 5x6-10
-Ab Roller 5x10-20
Wednesday
-Rest+Dog Walk or Foam Rollling+Stretching+Cardio
Thursday
OHP 5/3/1
Acessory Works:
-Flat Dumbbell Bench Press 5x6-10
-Barbell Rows 5x6-10
-Tricep Pushdown 3x10
-Facepulls 3x10
-Barbell Curls 3x10 (optional)
Friday
Deadlift 5/3/1
Acessory Works:
-Glute Ham Raise 5x10-20
-High Bar (ATG) Squat 5x6-10
-Hanging Leg Raises 5x10-20
Saturday
-Rest+Dog Walk or Foam Rollling+Stretching+Cardio
Sundays
-FULL REST[/align]
[align=center]Latest PR: @ 151 lbs
Bench - 215x2
Squat - 285x1
OHP - 145x1
Deadlift - 355x3[/align]
Bench Day
Bench
155 x 5
175 x 3
195 x 1 + 1
DB Shoulder Press
70x6
70x6
70x7
60x6
50x8
DB Row
70x8
70x7
70x8
60x8
60x8
CGBP
135x7
135x7
135x7
Chin Ups
bwx7
bwx5
bwx4
Cardio (Stationary Bike)
don't know how long my cardio is but I burned 300 calories.Squat Day
Squat
195x5
220x3
245x1+1
Good Morning
85x10
85x10
85x10
85x10
85x10
Front Squats
115x6
115x6
145x6 (with straps)
85x10
85x8
Ab Roller
5 sets 10 - 20
Cardio (Stationary Bike)
400~ calories burnedOHP Day
OHP
105x5
115x3
125x1+3
DB Flat Press
80x6
80x6
80x6
70x8
70x5 (failed on 6th rep)
BB Row
175x7
185x10 (new PR)
185x10
95x10 (Slow reps)
95x10
Tricep Pushdown
3 x 10
DB Hammer Curls
3 x 10
Facepulls
3 x 10Deadlift Day
Deadlift
240x5
270x3
310x1+1
High Bar ATG Squat (2second Pause)
185x8
185x7
185x6
Stiff DL
135x8
135x8
135x8
Ab Roller
5 sets 10 - 20Next week will be de-load week. let the pump begin !
Comments
gulat ako at ginagawa mo Good Mornings at Front Squats
very rarely lang ako nakakakita ng gumagawa nito sa isang conventional gym. So great to learn someone do these.
Paano mo nakokontrol ang pag iwas pag tilt ng braso at ng core paharap habang nagpa front squat?
Pero gsto ko mag share ng progress ko dito. nagbago din routine ko. update ko lng dito
ito mga progress pics ko nakuha ko i think last 2 months
Current weight: 139 lbs
Current Routine (November 30, 2014)
Monday, Tuesday, Friday
-REST DAY
Wednesday & Saturday
Week 1
-Day1-
Complex: Power Snatch + OH Sq - 4 x (3 + 3)
Front Squat - 4 x 4
*Box Jumps - 3 x 5
*Core work
-Day2-
Complex: Power Clean + Fr Sq - 4 x (3+3)
Clean Deadlift - 4 x 4
*GHR - 2 x 20
*Core work
Week 2
-Day1-
Complex: Power Snatch + OH - 4 x (3 + 3)
Back Squat - 5 x 3
*Box Jumps - 3 x 5
*Core work
-Day2-
Complex: Power Clean + Fr Sq - 4 x (3+3)
Snatch Pull - 5 x 3
*GHR - 2 x 20
*Core work
Week 3
-Day1-
Snatch - 4 x 3
Front Squat - 4 x 3
*Box Jumps - 3 x 5
*Core work
-Day2-
Clean and Jerk - 4 x (3+2)
Back Squat - 4 x 3
*GHR - 2 x 20
*Core work
Week 4
-Day1-
Snatch - 5 x 2 (+ 1 heavy single)
Snatch Deadlift (Deficit) - 5 x 3
*Box Jumps - 3 x 5
*Core work
-Day2-
Clean and Jerk - 4 x (2+1) + (1 heavy single)
Front Squat - 5 x 3
*GHR - 2 x 20
*Core work
Thursday
-Push(hypetrophy)-
Flat DB Press - 3x8
Incline DB Press - 3x10
Cable Flyes - 3x12
OHP - 3x5
Side DB Raise - 3x12
Rope Pushdown - 3x10
DB Extension - 3x12
Sunday
Incline DB Press - 4x8
Cable Flyes - 3x12
DB Row - 3x10
Lat Pulldown - 3x12
DB Side Raise x Facepulls 3x12
DB Curl 4x10
Tricep Extension 3x12
I designed this program for myself.
my upper chest is lagging and I really to improve while getting stronger on my main lifts.at gagawa din ako ng video blogs soon. haha new year resolution ko kasi yan.
Ito lng yung intro ng aking youtube channel.
subscribe and follow my journey hehe.
Mag popost dn ako kung okay na
Improve mo lang po yung flexibility mo ng elbows mo sir
be sure yung bar naka rest sa shoulders mo.
Dapat naka stable pa din ung bar kahit d mo sya hinahawak ng kamay mo
Thanks. Mag fufull cut ako this summer
Go sir. I work for functional muscle than just having a big muscle.
medyo awkward talaga kapag gumawang Vlog
hahaha
ayos naman push day ko.
Subscribe for more vids mga dre
Complex: Powerclean + FS - 5 x (2 + 2)
80kg x 2 + 2
80kg x 2 + 2
80kg x 2 + 2
80kg x 2 + 2
80kg x 2 + 2
Snatch Pull
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
Pull Ups
bw x 14
bw x 11
bw x 10
GHR
bw x 20
bw x 17
Ab works
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
Front Squat
70kg x 3
70kg x 4
70kg x 4
75kg x 3
Pull Ups
14
12
11
9
Cable Rows
3 sets - fail
DB Curl
3 sets - fail
Hammer Curl
3 sets - fail
Vlog #2 uploaded!!! This what my rest day looks like
I will be making training videos soon.
almost 2 years na ako nagbubuhat.. skinny fat ako noon at may man boobs
post ko lng dto ung progress ko nun before ako magbuhat.
at ung bulk and cutting phase ko.
mukhang dirty bulk ako pero clean bulk ito
30lbs lng na gain ko for 1 year and a half
ngayon mag rerest muna ako sa cutting, I need to enjoy foods this December and New year's eve
babalik ako mag cut mag January para sa summer. yahoo !
Next year goal: to get stronger on olympic lifts and improve my physique. I need to get that STRONG ATHLETIC PHYSIQUE !
nun pag payat ko dyan bro may chestfat pa ako dun.. naging paranoid ako that time akala ko may gyno ako.
Usually stronglifts 5x5 and madcows 5x5 linear.
pero yung sa madcows nag add ako ng accessory works after ng main lift
Eating disorder ako dyan bro, from 150ish lbs to 117 lbs..
desperado talaga ako maglolose weight dat time :arghh:
kumakain lng ako ng maliit at nag cacardio.
naka lose ako ng weight pero natakot na ako tumaba. kaya iniiwas ko na kumain
dinala ako ng mother ko sa doctor dahil concern sya dahil hindi ako daw kumaen ng normal parang walang ako gana. Kasi natakot ako tumaba
sabi ng doctor underweight na ako daw and at nasa unhealthy state na ako.
Pero after a few months na recover ako at gsto ko sana mag get in shape talaga.
kaya nag research ako ng research at start ako nagbuhat tapos bumalik sa normal yung kain ko dahil palagi ako gutom pagbuhat ko haha
So ito yung 117 lbs ko. yung sa itaas mga 125+ na ako yata dian.
yung mga mga Pull Ups, Dips, Barbell Curls etc.
Yes bro... heavy and low weights ako mag train sa mga main lift, pero pagdating sa accessory works high reps na at focus sa contraction.
Yung chest ko medyo kulang pa e. D ko kasi alam na kailangan mo mag flyes para mag build ng magandang chest..ngayon lng ako nakagawa nun
strong lifts 5x5 po sir
so wait, let me get this straigt, this is your body before the mid 2012 pic or going to 2013 na ito? d ko macomprehend haha. nagawa ko din ung eating disorder na yan nung college. CARDIO + NO EATING. basically ang kinakain ko a day is mga 200 gram of chicken breast 4 na pirasong stork mga 2 commercialized yogurt (yaeah i know) and tons of water. cardio ko mga 2 hrs sa threadmil tas mag bbabasketball pa ko sa hapon. nag loose tlga ko from 420lbs naging mga 180 ako in 3 months. tuyong tuyo ako pero ambilis bumalik. 1 year time onti onti na naman akong lumobo. wala akong alam sa nutrition tlga dati
Nd bro hehe. yung body ko dito (anorexic) maybe around september yata ito..
pero yung skinny fat kong body na before pic.. maybe mga april yata yun. linagay ko lng "mid 2012" kasi nd ko alam exact kung when yun before picture nayan... :duh: :arghh: sorry kung medyo confusing.
ganun talaga kung mataba ka noon, parang may thoughts ka na ayaw kumaen baka tumaba ka ulit.
nice transformation bro, good job. Mirin physique:sport: care to share your macros/cardio/wourkout during cutting phase? cutting phase din kc ako ngayon. TIA
Thanks bro
eto lng macros ko
Cals: 2,100
Carbs: ~200g
Protein: ~140g
Fats: ~60g
dito ko lng na realize na nd mo talaga maging crazy sa intake ng protein, kahit naka cutting ako.
kahit 1g per LBM in pound lng akin intake, ayos naman.
delay daw yung arrival ng items dahil sa Christmas season huhuhuhu!
Thanks bro, subaybayan ko itong journal mo cheers
Ayos bro! Same goes with your journal. cheers :sport:
Sore parin yung neck ko dahil sa muziclaban ng greyhoundz..
still practicing olympic lift. Can't wait for my adipower for the next 2-3 days
C & J - 2+1
70kg
70kg
70kg
70kg
Front Squats 4x2
80kg x 2
80kg x 2
80kg x 2
80kg x 2
gusto ko sana i voice-over ito e tinamad ako hahaha!
Enjoy. like and subscribe
hala para san yung knife sir? hehe