Arm workout yesterday, nothing from my previous stats have chnaged. had to cut down my sets/poudages a bit yesterday becaase of a "slight injury" sa wrist na nakuha ko while doing my barbell complex cardio the day before (there i added a bit of poundage and added pushups after putting down the BB) medyo patodo ang stretch ng left wrist ko when i was doing the "cleans" kaya yesterday there was a bit of discomfort and nung nag attempt ako mag load ng maxes ko sa bb curls sumasakit sya kahit tianli ko na yung straps ko sa wrist ko as wrist support. today i'll be hitting shoulders i have my gloves now w/ wrist support so i hope my workout today becomes fruitful hehehe.
Side lateral raise
10x35lbs,10x40lbs,10x40lbs,10x45lbs
One arm Bent-ver rear delt raise
10-12x3x60lbs
BB Shrugs
12x2x240lbs, 12x2x305lbs
Low Pulley Delt raise (FST7)
12-15x7x10-25lbs
Front face pulls (fst7)
12-15x7x60-85lbs
my joints starts really this past few weeks good thing next week ay deload week ko. hay need to rest a bit from heavy training. and i still need to work on my shoulders sabi nung isang mamaw sa gym namin kulang ako sa shoulders hehehe.
Standing Side laterals (Controlled movement, no swinging)
Set1: 10x30lbs
Set2-3: 10x40lbs
Set4: 10x45lbs (PR)
One-arm Bent-over DB Rear delt raise
Set1: 10x45bs
Set2-3: 10x50lbs
Set4: 12x60lbs (PR)
DB Shrugs
Set1-3: 15x95lbs (per arm)
Low pulley Side laterals (FST7)
Set1-7: 12-15x10-20lbs
Cable front Facepulls (FST7)
Set1-7: 12-15x50-100lbs
Update update!
Here are my recent progress pics while on IF (i'm eating near maintenance levels up to maintenance levels when it comes to calories) Simply put i'm doing body recomp
Front:
Back:
Sideshots:
Front Flex Shots:
Lat Spread (Ugly pose i know, di pa marunong :P)
Shoulders particularly rear delts (ang body part na gusto magkalaman dati ngayun may onti nang laman hehehe)
Overall I'm pretty sure I got "thicker" compared to my previous pic, it is to be expected since i'm eating a bit more instead going on a deficit. I've been experimenting on my IF regimen and i've noticed that if i've been on a deficit for too long nothing much is changing w/ my body and my energy becomes really low. after attempting to eat near maintenance, energy levels went back to normal, strength gains have gone up further. And eventhough i look thicker now, i think i see more "definitions" now (unless my eyes deceive me) compared to my keto days and i'm pretty sure i've gained more lean mass w/ IF. Now for the next plan i'll incorporate more "serious cardio" sessions in my routine after lifting namely doing Tabatas, HIIT, and BB Complexes to maximize fat burn hehehe. Feel free to comment kung may nakikita kayu mali sa perception ko ng aking progress mga kapatid hehehe. :P
nakita ko ung sarili ko sa dulo! hehe
nice progress sir. saka taas ng strength mo sir.
Cardio day today and also yesterday (i'm currently on rest-week)
First time ko mag try ng "tabata thrusts" kanina and "tabata pushups" kahapon and darn they are far more difficult than tabata squats and tabata rows hahaha. nasa 4th round pa lang halos susuko na ko. but still managed to finish the whole brutal 8 rounds of tabata. ung pushups kahapon hinde ko natapos so i made another attempt kanina nung dumating ng 5th round i was already on my knees while doing the pushups (w/c is pwede naman daw kung bago ka lang sa ganun tabata exercise but eventually i must be able to do the whole 8 round in the normal form of pushups). Haaaaayyy.... *fall facedown* :P
Kamusta na poh boss DS?
cenxa po di na ko nakaka attend ng GWO hehehe.. naging busy lng po sa work, next week po sana sabay na ulit ako sa inyo, na miss ko tuloy yung lifting technique sa inclined hahaha.. di ko pa din ma-master
forward 2 seeing u ulit boss, at si boss milky..
First time ko mag sumo deads and hindi nga sya masyado taxing sa lower back its more on hip and glutes ang tama. I finally figured out the angle on the BB rows thats gonna hit my upper back and rhomboids better (i used to bend w/ my back near parallel the floor) while lifting heavier loads w/out compromising form and less taxing on my lower back. My pullup movements have also become better, i can do better "controlled movements" during the sets para mamaximize ung squeeze sa lats heheh. :P
hahaha naubos lakas ko dun sa JM press eh. nde sya mahirap i execute saka di masakit sa siko pero pag mabigat na yung load mararamdaman mo talaga yung stretch sa triceps
Wala pang naka sched ulit, inaantay pa namin mag free up sked ni koya braso hehehe. pero since and2 ka na ulit bukas nasa mascu kami ni milky kung gusto mo sabagay sumama ka na at ilibre mo kami pagkatapos wahahaha mukhang nagpayaman ka yata eh antagal mo nawala :P
Comments
Nice progress!!!
GJ DS!!!!
WU: RC Rotations; Standing MP 2x40lbs
Working Sets:
Standing MP
10x105lbs, 10x130lbs,10x130lbs,6x140lbs
Side lateral raise
10x35lbs,10x40lbs,10x40lbs,10x45lbs
One arm Bent-ver rear delt raise
10-12x3x60lbs
BB Shrugs
12x2x240lbs, 12x2x305lbs
Low Pulley Delt raise (FST7)
12-15x7x10-25lbs
Front face pulls (fst7)
12-15x7x60-85lbs
my joints starts really this past few weeks good thing next week ay deload week ko. hay need to rest a bit from heavy training. and i still need to work on my shoulders sabi nung isang mamaw sa gym namin kulang ako sa shoulders hehehe.
nakita ko ung sarili ko sa dulo!
nice progress sir. saka taas ng strength mo sir.
@salamat pareng zack and macz
First time ko mag try ng "tabata thrusts" kanina and "tabata pushups" kahapon and darn they are far more difficult than tabata squats and tabata rows hahaha. nasa 4th round pa lang halos susuko na ko. but still managed to finish the whole brutal 8 rounds of tabata. ung pushups kahapon hinde ko natapos so i made another attempt kanina nung dumating ng 5th round i was already on my knees while doing the pushups (w/c is pwede naman daw kung bago ka lang sa ganun tabata exercise but eventually i must be able to do the whole 8 round in the normal form of pushups). Haaaaayyy.... *fall facedown* :P
cenxa po di na ko nakaka attend ng GWO hehehe.. naging busy lng po sa work, next week po sana sabay na ulit ako sa inyo, na miss ko tuloy yung lifting technique sa inclined hahaha.. di ko pa din ma-master
forward 2 seeing u ulit boss, at si boss milky..
WU: RC Rotations
Working Sets:
Pullups: BWx10,9,10
Sumo Deadlifts: 315lbsx 7, 6, 7, 7
Bent-over BB Rows (45 degrees): 150x10, 195x10,12,11
Wide Lat Pulldowns: 10x110, 10x130, 10x150, 8x175
Semi-wide grip Cable rows (FST 7): 12-15x110-125lbs
Cable Pullovers: 12-15x100-115lbs
First time ko mag sumo deads and hindi nga sya masyado taxing sa lower back its more on hip and glutes ang tama. I finally figured out the angle on the BB rows thats gonna hit my upper back and rhomboids better (i used to bend w/ my back near parallel the floor) while lifting heavier loads w/out compromising form and less taxing on my lower back. My pullup movements have also become better, i can do better "controlled movements" during the sets para mamaximize ung squeeze sa lats heheh. :P
WU: RC Rotations, Ez bar curls 1x10x50lbs
Working Sets:
EZ bar Curls
4x10-12x70lbs
DB One-arm Concentration curls
3x10x25lbs
1x10x30lbs
Alternate Hammer curls
4x10x45lbs
Cable Curls (FST7)
7x12-15x60-85lbs
BB JM Press
2x10x105lbs
1x10x115lbs
1x8x130lbs
Tricep Pressdowns
2x12x145lbs
2x12x175lbs
Cable Extensions
2x10x115lbs
2x10x130lbs
Cable Pulldowns - rope attachment (FST7)
7x12-15x60-85lbs
after that....
hahhaha pagod na pagod si pussy :P