1 week rest is finally over..missing the iron house badly! Found out during my week off that I have tennis elbow but it seems to be rooting from all the way to my upper right back. Pain is radiating up to medial deltoids. Any advices on how to work around this swelling?
1 week rest is finally over..missing the iron house badly! Found out during my week off that I have tennis elbow but it seems to be rooting from all the way to my upper right back. Pain is radiating up to medial deltoids. Any advices on how to work around this swelling?
1 week rest is finally over..missing the iron house badly! Found out during my week off that I have tennis elbow but it seems to be rooting from all the way to my upper right back. Pain is radiating up to medial deltoids. Any advices on how to work around this swelling?
gano kasakit bro? tried RICE?
Yes bro on going ako sa pag RICE every night. mas masakit pag pinapahinga. pag may blood flow mas comfortable bro.
One Arm Preacher Curls:
Warm up Sets - 12/10/4/1 Reps : 20/20/25/30 LBS (triggers pain in the elbow, will interchange with concentration curls next WO)
Working Sets - 4/4/4 Reps : 30/30/30 LBS
Squats: (De-load; Depth improved as well as form, slow and controlled downward, explosive upward) Warm-up sets- 12/10/4/1 Reps : 70/70/120/140 LBS Working sets- 6/6/6 Reps : 150/150/160 LBS
Leg Press - 6/6/6 Reps : 340/350/360 LBS
RDL- 6/6/6 Reps : 210/210/220 LBS
RPTs Close Grip Pulldown- 15/5/5/5/5/5 Reps : 80 LBS (5th reps almost partial) Arnold Press - 15/5/5/5/5/5 Reps : 20 LBS (per dumbbell) (move to 25s) Face Pull - 15/5/5/5/5/5 Reps : 80 LBS (per dumbbell) (stay in the weight till all reps are clean)
lakas mag Flat BP! galing ka ba talga sa sakit hehe
Confident lang siguro kasi may spotter na kasama bro, pagsolo takot ako. Nanuod kasi ako nung mga bodybuilding fails sa youtube eh, yung thumbless grip tapos dumulas.
Squats WU - 12/10/4/1 : 120/120/140/170 LBS WO - 6/6/6 : 200/200/200 LBS (Stay in this weight until depth is consistent)
Legpress (level 8) - 8/8/8 : 280/280/280 LBS (try to increase next training)
RDL - 6/6/6 : 190/200/210 LBS
(Hammer Strength) Closer Grip Lat Pull Down Machine - 6/6/5 : 160/160/170 LBS
RPTs
Plate Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS plate per hand ( tennis elbow rehab : try to increase next training)
Rear Delt Raises - 15/5/5/5/5/5 : 5 LBS plate per hand (increase nextweek)
RPTs
Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS per arm
Rear Delt Raises - 12/5/5/5/5/5 : 10 LBS per arm
Calves Raises (Ext and Int Superset) - 10/5/5/5/5/5 : 140 LBS
October 25, 2015
(Vacation in Legazpi, Albay - My Fitness Gym Session)
Wide Lat Pull Down - 8/6/6 : 130/175/175 LBS
V-Bar Pull DOwn - 6/6/6 : 175/175/175 LBS
RPTs
Standing Lat Pull Down - 15/5/5/5/5/5 : 60 LBS
Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS per arm (for increase)
Rear Delt Raises - 12/5/5/5/5/5 : 10 LBS per arm
DCI - 3000 (Pigging out, sarap ng food dito sa Bicol!)
Squats WU - 12/10/4/1 : 120/120/140/170 LBS WO - 7/6/7 : 200/200/200 LBS (Stay in this weight until depth is consistent)
RDL - 6/6/6 : 200/210/220 LBS
(Precor) Legpress (level 8) - 6/6/6 : 295/295/295 LBS (Heavy as fukk...blue face after each set)
(Hammer Strength) Closer Grip Lat Pull Down Machine - 6/6/6 : 170/170/170 LBS (Fukkin love this machine)
RPTs Plate Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS plate per hand ( tennis elbow rehab : try to increase next training) Rear Delt Raises - 15/5/5/5/5/5 : 5 LBS plate per hand (increase nextweek) Arnold Press - 15/5/5/5/5/5 : 20 LBS per hand (slow and controlled, : rehab for cracking shoulder joint)
(@ Rimando's Gym, got disqualified to join the physique competition on Dec; other competitors complaint that I lack attendance to this gym... but I will still continue to prepare, I am mentally determined already)
Comments
Okay brah salamat! Akala ko per exercise may WU lol almost 2 weeks mali
gano kasakit bro? tried RICE?
Yes bro on going ako sa pag RICE every night. mas masakit pag pinapahinga. pag may blood flow mas comfortable bro.
Finally came back to the gym... 1 week felt like years haha. And damn I need to work around a tennis elbow injury.
Arms and Abs Day
Chest Variation Dips:
Warm up Sets - 12/10/4/1 Reps : BW/BW/+15/+25 LBS
Working Sets - 6/6/6 Reps : BW +30/+30/+35 LBS
One Arm Preacher Curls:
Warm up Sets - 12/10/4/1 Reps : 20/20/25/30 LBS (triggers pain in the elbow, will interchange with concentration curls next WO)
Working Sets - 4/4/4 Reps : 30/30/30 LBS
Dumbbell Tricep Extension: 12/10/6 Reps : 50/60/75 LBS
RPTs
Cable Rope Curls 20/5/5/5/5/5 : 50 LBS
Cable Rope Pull Sown 20/5/5/5/5/5 : 50 LBS
Main Core Abs Circuit
DCI - 2600 Cals
(Tried 3 Sets of Concentration Curls and found out that it is suitable to work around Tennis Elbow Injury)
Legs and Upper Body follow up Day
Squats: (De-load; Depth improved as well as form, slow and controlled downward, explosive upward)
Warm-up sets- 12/10/4/1 Reps : 70/70/120/140 LBS
Working sets- 6/6/6 Reps : 150/150/160 LBS
Leg Press - 6/6/6 Reps : 340/350/360 LBS
RDL- 6/6/6 Reps : 210/210/220 LBS
RPTs
Close Grip Pulldown- 15/5/5/5/5/5 Reps : 80 LBS (5th reps almost partial)
Arnold Press - 15/5/5/5/5/5 Reps : 20 LBS (per dumbbell) (move to 25s)
Face Pull - 15/5/5/5/5/5 Reps : 80 LBS (per dumbbell) (stay in the weight till all reps are clean)
Day Calorie Intake - 2450
ipahinga mo muna yan bro, bawiin mo nalng muna sa kain.
Weird nga bro kung kailan galing ako sa full week rest, anyway, part of the journey. Thanks bro
Shoulder and Calves (Came from flu, so instead of doing Chest...light shoulders muna)
Military Press
WU Sets - 12/10/4/1 Reps : 75/75/100/120 LBS
WO Sets - 6/6/6 Reps : 130/140/140 LBS
Isolateral Neutral Grip OH Press - 6/6/6 Reps : 50/55/60 LBS per hand
Cable Rear Delt Row - 12/8/6 Reps : 100/125/135 LBS (slight irritation on tennis elbow injury)
RPT
Arnold Press - 15/5/5/5/5/5 : 25 LBS per dumbbell
Inner/Outer Calves Extensions Superset - 12/5/5/5/5/5 : 340 LBS
Chin Up Levers - 6/6/6 (Just felt I still have gas)
DCI - 2600
Chest and Abs
Incline Press
WU Sets - 12/10/4/1 Reps : 110/110/180/210 LBS
WO Sets - 6/6/6 Reps : 220/220/230 LBS
Flat Bench Press - 6/8/6 Reps : 150/160/170 LBS
Dips - 8/7/6 Reps : BW + 35/35/35 LBS
RPT
Incline Flyes - 12/5/5/5/5/5 Reps : 20 LBS per dumbbell
Obliques Ab Circuit
DCI - TBP
lakas mag Flat BP! galing ka ba talga sa sakit hehe
Confident lang siguro kasi may spotter na kasama bro, pagsolo takot ako. Nanuod kasi ako nung mga bodybuilding fails sa youtube eh, yung thumbless grip tapos dumulas.
Back and Shoulder Follow Up
Deadlift
WU Sets - 12/10/4/1 Reps : 120/120/190/210 LBS
WO Sets - 6/6/6 Reps : 240/240/240 LBS (Tried narrower stance, and alternating switch grips)
Wide Lat Pull Down - 12/6/6 : 80/100/100 LBS (Cable System seems to be heavier than the indicator)
V Bar Lat Pull Down - 10/6/6 : 80/100/100 LBS
RPTs
Standing Lat Pull Down - 10/4/4/4/3/3 : 40 LBS
Face Pull - 15/5/5/5/5/5 : 80 LBS
Arnold Press - 15/5/5/5/5/5 : 25 LBS per arm
DCI - 2600
Arms and Abs
Chest Variation Dip
WU - 12/10/4/1 : BW/BW/+15/+25 LBS
WO - 6/6/6 : +30/+35/+40 LBS
Concentration Curls (Most comfortable curling when having tennis elbow)
WU - 12/10/4 : 25/25/30 LBS per arm
WO - 6/6/6 : 40/40/45 LBS per arm
Dumbell Tricep Extension - 6/6/6 : 70/70/70 LBS
RPTs
Cable Rope Curls - 15/5/5/5/5/5 : 50 LBS (15 sec int)
Cable Tricep Push Down - 20/5/5/5/5/5 : 50 LBS (12 sec int)
Main Core Ab Circuit
DCI - 2600
Legs and Shoulder Day
Squats
WU - 12/10/4/1 : 120/120/140/170 LBS
WO - 6/6/6 : 200/200/200 LBS (Stay in this weight until depth is consistent)
Legpress (level 8) - 6/6/6 : 280/280/280 LBS (Aim for 3 sets with 8 reps clean)
RDL - 6/6/6 : 180/180/190 LBS + 20 KGS Collar
(Hammer Strength) Closer Grip Lat Pull Down Machine - 4/4/4 : 180/180/180 LBS
RPTs
Arnold Press - 15/5/5/5/5/5 : 30 LBS (15 sec int)
(HS) Rear Delt Row - 15/5/5/5/5/5 : 90 LBS (12 sec int) >>> Increase next training
DCI - 2600
Chest and Abs Day
(HS) Iso-Incline Press
WU - 12/10/4/1 : 110/110/160/180 LBS
WO - 6/6/6 : 200/200/210 LBS
(HS) Iso-Chest Press - 6/6/6 : 110/120/130 LBS
Chest Variation Dips - 6/6/5 : BW+35/35/35 LBS
RPT
Cable Crossover - 15/5/5/5/5/5 : 30 LBS per cable
Oblique Abs Circuit
DCI - 2680
Shoulder and Calves Day
(HS) Iso Shoulder Press
WU - 12/10/4/1 : 75/75/120/140 LBS
WO - 6/6/6 : 150/160/170 LBS
(RPT) Cable Upright Pull - 20/5/5/5/5/5 : 50 LBS (stressful on Tennis Elbow)
(HS) Is Rear Delt Row - 6/8/6 : 200/210/220 LBS
(RPT) Arnold Press - 15/5/5/5/5/5 : 30 LBS (per dumbbell)
(RPT) Side Lateral Raises - 20/5/5/5/5/5 : 5 lbs plate each hand (rehab for tennis elbow)
Calves Superset
DCI - 2600
Back and Shoulder Follow Up
Deadlift
WU Sets - 12/10/4/1 Reps : 120/120/190/210 LBS
WO Sets - 4/6/5 Reps : 240/240/240 LBS
Wide Lat Pull Down - 12/6/6 : 100/120/120 LBS (Cable System seems to be heavier than the indicator)
V Bar Lat Pull Down - 10/6/6 : 100/120/120 LBS
RPTs
Standing Lat Pull Down - 20/5/5/12/5/5 : 30 LBS (12 sec int)
Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS per dumbbell (tennis elbow rehab)
Rear Delt Raises - 15/5/5/5/5/5 :5 LBS per dumbbell
DCI - 2700
Arms and Abs Day
(Chest Follow Up) Cable Crossover
WU - 12/10/14/1 : 30/30/40/50 LBS per cable
WO - 6/6/6 : 50/50/50 LBS per cable
High Pulley Bicep Curls
WU - 12/10/4 : 30/30/40 LBS per cable
WO - 6/6/8 : 40/40/40 LBS per cable
OH Tricep Extension (EZ) - 6/6/6 : 70/70/70 LBS (slow and controlled)
Concentration Curls - 6/6/6 : 45/45/45 LBS per dumbbell (decrease to 40 LBS for better range)
RPTs
One arm Tricep Extension - 20/5/5/5/5/5 : 20 LBS (10 sec int)
Bicep Curls - 12/5/5/5/5/5 : 30 LBS (10 sec int) (irritates tennis elbow)
Oblique Abs Circuit
DCI - 2600
Legs and Shoulder Day
Squats
WU - 12/10/4/1 : 120/120/140/170 LBS
WO - 6/6/6 : 200/200/200 LBS (Stay in this weight until depth is consistent)
Legpress (level 8) - 8/8/8 : 280/280/280 LBS (try to increase next training)
RDL - 6/6/6 : 190/200/210 LBS
(Hammer Strength) Closer Grip Lat Pull Down Machine - 6/6/5 : 160/160/170 LBS
RPTs
Plate Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS plate per hand ( tennis elbow rehab : try to increase next training)
Rear Delt Raises - 15/5/5/5/5/5 : 5 LBS plate per hand (increase nextweek)
DCI - 2600
Chest and Abs Day
Chest Variation Dips
WU - 12/10/4 : BW/BW/25 LBS
WO - 6/6/6 : BW+35/35/40 LBS
(HS) Iso-Incline Press
WU - 12/10/4/1 : 110/110/160/180 LBS
WO - 6/6/6 : 200/190/190 LBS
(HS) Iso-Chest Press - 10/6/6 : 120/140/140 LBS
RPT
Cable Crossover - 15/5/5/5/5/5 : 30 LBS per cable
Main Core Abs Circuit
DCI - 2600
mukhang mas maayos paps kondisyon mo ngayun
Mas madami dami na kumain bro. Thanks. Nandun pa din kasi yung fear of getting too fat.
Shoulder and Calves Day
(HS) Iso Shoulder Press
WU - 12/10/4/1 : 80/80/120/140 LBS
WO - 6/6/6 : 150/160/160 LBS
(PRECOR) Neutral Grip Shoulder Press - 8/6/6 : 130/140/140 LBS
(HS) Rear Delt Row - 6/6/6 : 220/220/220 LBS
RPTs
Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS per arm
Rear Delt Raises - 12/5/5/5/5/5 : 10 LBS per arm
Calves Raises (Ext and Int Superset) - 10/5/5/5/5/5 : 140 LBS
October 25, 2015
(Vacation in Legazpi, Albay - My Fitness Gym Session)
Back and Shoulder Follow Up Day
DL
WU - 12/10 - 60/60 KGS
WO - 6/6/4 - 90/105/110 KGS
Wide Lat Pull Down - 8/6/6 : 130/175/175 LBS
V-Bar Pull DOwn - 6/6/6 : 175/175/175 LBS
RPTs
Standing Lat Pull Down - 15/5/5/5/5/5 : 60 LBS
Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS per arm (for increase)
Rear Delt Raises - 12/5/5/5/5/5 : 10 LBS per arm
DCI - 3000 (Pigging out, sarap ng food dito sa Bicol!)
Arms and Abs Day
Chest Variation Dips
WU - 12/10/8 : BW/BW/+25 LBS
WO - 6/6/6 : +40/+40/+45 LBS
FS - 10 : BW
Concentration Curls -
WU - 12/10 : 35/35 LBS per arm
WO - 8/8/8 : 40/40/40 LBS per arm
RPTs
High Pulley Bicep Curls - 14/5/5/5/5/5 : 40 LBS per arm
OH Tricep Extension (Dumbbell) - 15/5/5/5/5/5 : 50 LBS
Tricep Pushdown (Fatgrip) - 12/8/9 : 100/100/100 LBS (1 min int)
Main Core Abs Circuit
DCI - 3000 (Vacation is tha shit! hahaha)
Legs and Shoulder Day
Squats
WU - 12/10/4/1 : 120/120/140/170 LBS
WO - 7/6/7 : 200/200/200 LBS (Stay in this weight until depth is consistent)
RDL - 6/6/6 : 200/210/220 LBS
(Precor) Legpress (level 8) - 6/6/6 : 295/295/295 LBS (Heavy as fukk...blue face after each set)
(Hammer Strength) Closer Grip Lat Pull Down Machine - 6/6/6 : 170/170/170 LBS (Fukkin love this machine)
RPTs
Plate Side Lateral Raises - 15/5/5/5/5/5 : 10 LBS plate per hand ( tennis elbow rehab : try to increase next training)
Rear Delt Raises - 15/5/5/5/5/5 : 5 LBS plate per hand (increase nextweek)
Arnold Press - 15/5/5/5/5/5 : 20 LBS per hand (slow and controlled, : rehab for cracking shoulder joint)
DCI - 2300
Chest and Abs Day
Chest Variation Dips
WU - 12/10/4 : BW/BW/25 LBS
WO - 6/6/6 : BW+ 40/40/45 LBS
(HS) Iso-Incline Press
WO - 6/6/6 : 190/190/200 LBS
(HS) Iso-Chest Press - 6/6/6 : 140/140/140 LBS
RPT
Pec Deck - 15/5/5/5/5/5 : 100 LBS
Oblique Abs Circuit
DCI - 2600
Shoulders Day
(@ Rimando's Gym, got disqualified to join the physique competition on Dec; other competitors complaint that I lack attendance to this gym... but I will still continue to prepare, I am mentally determined already)
Shoulder Press
WU - 12/10/4/1 : 75/75/120/140 LBS
WO - 6/6/6 : 150/150/150 LBS
Shoulder Press (neutral grip) - 6/6/6 - 120/120/130 LBS
Standing Rear Delt Pull - 8/8/8 : 70/70/70 LBS
(RPT) Arnold Press - 15/5/5/5/5/5 : 35 LBS (per dumbbell)
(RPT) Side Lateral Raises - 15/5/5/5/5/5 : 10 lbs plate each hand (rehab for tennis elbow)
(RPT) Rear Delt Raises - 15/5/5/5/5/5/5 : 5 lbs plate each hand
DCI - 2200
Back and Calves
Deadlift
WU Sets - 12/10/4/1 Reps : 100/100/180/190 LBS + 20 KG Collar
WO Sets - 6/6/6 Reps : 200/210/220 LBS + 20 KG Collar
(HS) Close Grip Lat Pull Down - 6/6/6 Reps : 170/170/180 LBS
(Precor) Wide Lat Pull Down - 8/6/6 : 190/205/205 LBS
RPTs
Standing Lat Pull Down - 15/5/5/5/5/5/5 : 19 KGS (12-15 sec int)
Calf Raises - 12/5/5/5/5/5 : 90 LBS
Outer Calf Raises - 15/5/5/5/5/5 :55 LBS
DCI - 1850