Sh*T Sh*T Sh*T Sh*T Sh*T Sh*T Sh*T Sh*T Sh*T !!!! KINILIG AKO!!!!!!! (no homo) god damn it!!!! eto tlga gusto ko maachieve! FUArrrkkkkkk!!!!! DElts and trapsss and killerssss! NAhuli mo kiliti ko sir core! I WANT IT AS MUCH AS I WANT TO BREATHE!!! gusto kong buhatin at ishoulder press bigla tong pc at printer ko dito sa office hahahaha!
[align=center]-WEEK 6-[/align] Year 3, Day 261 [size=x-small](October 3, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
40min sleep before hittin' the plates...
Decided to wear the old 'New Balance' running shoes for Seated Calf Raise purposes. Arrived past 5pm. Had a meeting around the next hour.
Can't get the momentum up after cleaning the dumbbell. Not sure if it has to do with shoes [size=x-small]('Doubt this one!)[/size] or with the loose locks [size=x-small](most of the locks are too big for the bar.)[/size]. Was able to press this weight just a week ago. It has just something to do with form, which am going to find out tomorrow. The bench was placed to the other side of gym [size=x-small](with no mirrors)[/size] in order for the zumba trainers to be accommodated.
[align=center]-WEEK 6-[/align] Year 3, Day 262 [size=x-small](October 4, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
4½hrs sleep last night. (Hit the sack pass 3am.)
Few hours after some morning errands...
Wearing first the New Balance running shoes. Brought also the Converse high-cut shoes. Took a damn time preparing those dumbbells. Finding the right bar with the right locks. Unfortunately, not to find a pair.
"... Not sure if it has to do with shoes [size=x-small]('Doubt this one!)[/size] or with the loose locks [size=x-small](most of the locks are too big for the bar.)[/size]. ..."
It was the tightness of the dumbbell that contributed to the difficulty factor to press it. [size=x-small](The tight locks somehow brings together the weights at both ends concentrated to the center.)[/size] To be able to make a 'real' fixed dumbbells from worn materials, 'had to lean the dumbbells side up and hammer the locks inside-down with another bar.
Right Side Tricep Pose [HOLD: 30sec]
Left Side Tricep Pose [HOLD: 30sec]
Right Side Chest Pose [HOLD: 30sec]
Left Side Chest Pose [HOLD: 30sec]
Front Lat Spread Pose [HOLD: 30sec]
Front Double Biceps Pose [HOLD: 30sec]
Abdominal and Thigh Pose [HOLD: 30sec]
Crab Most Muscular Pose [HOLD: 30sec]
[align=center]-WEEK 6-[/align] Year 3, Day 264 [size=x-small](October 6, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym. BW:153lbs~???lbs
Peak hour... of the heat! [size=x-small](Felt light-headed today...)[/size]
[align=center]-WEEK 7-[/align] Year 3, Day 265 [size=x-small](October 7, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Had 6hrs sleep last night. Arrived near 6pm. 'Had the group posing practice, that interrupted the start of the WO for about 55min.
[align=center]-WEEK 7-[/align] Year 3, Day 268 [size=x-small](October 10, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Shifted from a shoulder-width grip/pronated grip to a wider, thumbless grip for Pull-ups and Pull Downs...
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 285 [size=x-small](October 27, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym. BW:153lbs~???lbs
2 Weeks NO WORKOUT. 'Been busy for the school exams and projects.
'Been sick for a night on the Sunday of mid-October [size=x-small](October 12, 2014)[/size] , was stupid to proceed doing the laundry at noon high, yesterday. But recovered the next morning. But day later [size=x-small](October 13, 2014)[/size] sore throat sets in. It has been over a week now since I've recovered from that one, but despite still suffering from phlegm. Food has been bad on those couple of weeks. So with the sleep.
COMPETITION. (Didn't WIN or LOSE...)
On the night of the competition, despite having no illness or any sign of the sort, I'll still can't fight through the 'fear' yet. The same fear that I had anticipated 7 years ago, [size=x-small](YES, despite only having almost 3 years on the game, I'm already an enthusiast of the sport four years prior the start of these events on these of this journal.)[/size] since I decided the way of competitive bodybuilding. It's not some kind of 'stage-fright'. And up until now, I'm still thinking how to get myself through around that one. But I can tell you what...
I'M NOT 'YET' READY.It's not that I wasn't prepped for the show. I can't set, all by myself alone, to be financially secured yet. Not that I'm bragging, but I could say, confidently from myself, and from other people's compliment that I'll win something. But instead that didn't motivate and pushed me to compete, I was so bothered with this 'fear'. Guess it is also the reason why I didn't felt like excited or nervous weeks coming the day of the comp.
If I ever stepped on the stage—win or lose—time after the competition, I'm up for some risks, or if I put it this way, some major life consequences and privileges. You see, parents are more against with the sport. And due some religious constraints, it's considered immoral.
Unless, I could get myself financially secured, then I could live on my own and make decisions for myself. [size=x-small](Can't make decisions for yourself if your still living under the roof with yer parents, so to speak.)[/size]
But on the bright side, I'm getting near the desired BF% condition despite all of these. Proceed to working on the weaknesses for the rests of the year.
Had some sort of hearing prob during the sets. [size=x-small](Especially when things starts to get heavy.)[/size]
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 286 [size=x-small](October 28, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
I noticed that the hearing prob appears during standing exercises, and seems absent when performing exercises on lying position. [size=x-small](Unless heavy of course, that's where it'll sets a bit.)[/size]
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 287 [size=x-small](October 29, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Finished watching a British bodybuilding feature-length film, earlier this afternoon.
Legs DOMS since yesterday. And still had that ache on my left ear. But those didn't impede the WO. [size=x-small]('Was so concentrated getting the right RM.)[/size]
Nearly passed out on the 4th set of Standing Overhead Press. [size=x-small](Forgot to exhale the air on clean.)[/size]
BTW, yung leg day for squats/dead lift pinag iisipan ko na kung saang day maganda isingit o kailangan ko po mag dedicate ng ibang araw para sa leg day?
BTW, yung leg day for squats/dead lift pinag iisipan ko na kung saang day maganda isingit o kailangan ko po mag dedicate ng ibang araw para sa leg day?
Under certain circumstances lang po yung teusday/thursday ko sir, kaya either Teusday or Thursday lang ako nakakabuhat kapag weekdays pero I always make sure naman po na makabuhat ako ng weekdays. Pero yung Sat & Sun ko consistent.
You could merge your BACK WO for Saturday with Thursday or vice versa, but moved the CHEST/TRICEPS WO on Thursday. You could switch the Tuesday WO with the Thursday WO. Whatever works for you. But you could still arrange that whatever is optimal on your time, i.e. does you job (if any) won't permit you to work out beyond an hour?
These sums up with what sir @Ghee have mentioned with splits. You could also do a two-week cycle...
stuck po ako ng 2months na sa 80lbs bench press.. any advices po? at yung gym ko po walang decline yung iba po gumagawa ng paraan pero mali po kasi ndudulas sila minsan kasi yung bench dun hndi tlga pang decline so sa dips nlng po ako umaasa at sa ibang chest workout na ma build lower chest ko?
Tricep extension
One arm dumbell tricep ext.
Pushdown
Rope (hindi ko alam tawag haha)
Pa correct naman po if sobra or kulang or same lang yung tinatamaan ng ibang workouts thanks ill update the weights tom
bro di ko sure kung anung target mo talaga or program ah pero meron ka bang decline bench press? para ma hit ung lower chest natin
ung dips ser sa workout nya na. dun sa qinuote ni ser vinch na post,
[size=large]» CHEST[/size]
Dips
Flat Barbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Flyes
Pec Deck Flyes
Dumbbell Pull Over
[size=large]» TRICEPS[/size]
Triceps Extension
One Arm Dumbbell Triceps Extension
Triceps Cable Push Downs
Triceps Cable Push Downs (Rope attachment)
Assuming the sets and reps of every given exercise will be...[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure
Flat Barbell Bench Press - 3 x 8-10
Incline Dumbbell Bench Press - 3 x 8-10
Dumbbell Flyes - 2 x 10
Pec Deck Flyes - 2 x 10-12
Dumbbell Pull Over - 2 x 10
[size=large]» TRICEPS[/size]
Triceps Extension - 3 x 10
One Arm Dumbbell Triceps Extension - 2 x 8
Triceps Cable Push Downs - 2 x 12
Triceps Cable Push Downs (Rope attachment) - 2 x 12
Then we add the 'Decline Bench Press' somewhere around the Chest WO. Either way of the three; prior performing Dips, or after, or succeeding Incline Dumbbell Bench Press...
(*For my preference, I will tweak this*[size=x-small](Chest/Triceps WO program)[/size] according to the last option. Also indicate the number of sets and reps.)[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure
Flat Barbell Bench Press - 3 x 8-10
Incline Dumbbell Bench Press - 3 x 8-10
Decline Barbell Bench Press - 2 x 10 [size=x-small][ADDED][/size]
Dumbbell Flyes - 2 x 10
Pec Deck Flyes - 2 x 10
Dumbbell Pull Over - 2 x 12
[size=large]» TRICEPS[/size]
Triceps Extension - 3 x 10
One Arm Dumbbell Triceps Extension - 2 x 8
Triceps Cable Push Downs - 2 x 12
Triceps Cable Push Downs (Rope attachment) - 2 x 12
Now we put the subject difficulty of each exercise; whether HEAVY, MODERATE, LIGHT or in between...[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure [size=x-small][BODYWEIGHT][/size]
Flat Barbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
Incline Dumbbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
Decline Barbell Bench Press - 2 x 10 [size=x-small][HEAVY][/size]
Dumbbell Flyes - 2 x 10 [size=x-small][MODERATE][/size]
Pec Deck Flyes - 2 x 10 [size=x-small][MODERATE][/size]
Dumbbell Pull Over - 2 x 12 [size=x-small][HEAVY - MODERATE][/size]
[size=large]» TRICEPS[/size]
Triceps Extension - 3 x 10 [size=x-small][HEAVY][/size]
One Arm Dumbbell Triceps Extension - 2 x 8 [size=x-small][MODERATE - LIGHT][/size]
Triceps Cable Push Downs - 2 x 12 [size=x-small][HEAVY][/size]
Considering that scheme, could an individual using program be able to push it all out up to the last exercise? For much of the general population... NO.
For some YES, but could you lasts beyond the 8-10th WEEK and applying progressive overload(weekly increase of poundages/sets on all exercises)? PROBABLY. But you don't want to burn down your CNS. And for some reason, get depressed at the end. (Not that being 'playing safe', but we want optimal results with less time spending at the gym!)
Again...[align=center][size=large]LESS IS MORE![/size][/align]Merge the redundancies [size=x-small](*Notice I didn't say 'Remove', since this will depends on your access over the equipment.)[/size] and adjust the sets x reps scheme accordingly...[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure | Decline Barbell Bench Press - 2 x 10
Flat Barbell Bench Press - 2-3 x 8-10
Incline Dumbbell Bench Press - 3 x 8-10
Dumbbell Flyes - 2 x 10 | Pec Deck Flyes - 2 x 10-12
Dumbbell Pull Over - 2 x 12
[size=large]» TRICEPS[/size]
Triceps Extension - 2-3 x 10 | One Arm Dumbbell Triceps Extension - 2 x 8-10
Triceps Cable Push Downs - 2 x 12 | Triceps Cable Push Downs (Rope attachment) - 2 x 12
With this way you could go all out heavy on all the exercises of the CHEST/TRICEPS program. [size=x-small](*But that would also vary, if day before this split, was the DELTS WO, since the pressing exercises performed in that WO recruits much of the same muscles used CHEST/TRICEPS WO. It's still possible, but it would be harder.)[/size][size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure | Decline Barbell Bench Press - 2 x 10 [size=x-small][HEAVY][/size]
Flat Barbell Bench Press - 2-3 x 8-10 [size=x-small][HEAVY][/size]
Incline Dumbbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
Dumbbell Flyes - 2 x 10 | Pec Deck Flyes - 2 x 10-12 [size=x-small][HEAVY][/size]
Dumbbell Pull Over - 2 x 12 [size=x-small][HEAVY][/size]
[size=large]» TRICEPS[/size]
Triceps Extension - 2-3 x 10 | One Arm Dumbbell Triceps Extension - 2 x 8-10 [size=x-small][HEAVY][/size]
Triceps Cable Push Downs - 2 x 12 | Triceps Cable Push Downs (Rope attachment) - 2 x 12 [size=x-small][HEAVY][/size]
You can still adjust that program, if you find these taxing. Reduce some of the Chest exercises (Dumbbell Flyes | Pec Deck Flyes | Dumbbell Pull Over), to maximize the gains(strength-wise) from those first three Chest compound exercises and the following exercises which targets the Triceps. You don't want to get drained by the time you'll hit the next bodypart...
bkit gnun sir mas mbigat kayo sakin pero mas malaki tyan ko from 76kg po nging 60 ako pero hndi nag flat tyan ko nag clean eating na ako for a month gnun parin til now clean eating pdn ako naging 65 nako kita ko gains ko sa upper body at legs ko pero yung tyan ko malaki pdn why is that sir?
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 292 [size=x-small](November 3, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
4 Days NO WORKOUT due to holidays. Gym was closed 'til Sunday.
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 292 [size=x-small](November 3, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
4 Days NO WORKOUT due to holidays. Gym was closed 'til Sunday.
sir @core, pag no access ka sa gym like for example ganyan holiday, hindi kba nangangati sa bahay? i mean hindi kna nag BW or improvise ng mga weights? parang ang hirap nun no knowing na syempre sanay ka sa daily grind :arghh:
"... pag no access ka sa gym like for example ganyan holiday, hindi kba nangangati sa bahay? ..."
No, 'just try to divert the frustration by spending the time running errands inside and outside [size=x-small](when duty calls)[/size]. If there isn't any, spend much of the time infront of the PC. Got of pile of works to organize there.
"... i mean hindi kna nag BW or improvise ng mga weights? ..."
No. I already laid out the plan weeks earlier. I spent the earlier weeks spending the REST Days with WOs and by the time the holiday struck, I consider the day as the REST Day to compensate the weeks earlier. Same protocol even during stormy seasons.
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 294 [size=x-small](November 5, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 295 [size=x-small](November 6, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 297 [size=x-small](November 8, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 0[6-12RM WEEK]-[/align] Year 3, Day 297 [size=x-small](November 8, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
3hrs after last WO.
Comments
Maninira pa amp! Darating din tayo dyan...
BWAHAHAHA!!! UNLEASH THE KRAKEN! :sport::sport::sport:
Year 3, Day 261 [size=x-small](October 3, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
40min sleep before hittin' the plates...
Decided to wear the old 'New Balance' running shoes for Seated Calf Raise purposes. Arrived past 5pm. Had a meeting around the next hour.
Can't get the momentum up after cleaning the dumbbell. Not sure if it has to do with shoes [size=x-small]('Doubt this one!)[/size] or with the loose locks [size=x-small](most of the locks are too big for the bar.)[/size]. Was able to press this weight just a week ago. It has just something to do with form, which am going to find out tomorrow. The bench was placed to the other side of gym [size=x-small](with no mirrors)[/size] in order for the zumba trainers to be accommodated.
Flat Barbell Bench Press - 145lbsx12, 175lbsx6x3 x8(spot), x7(spot), x6(spot) [RESTS: 2-3min]
30º Incline Dumbbell Bench Press - 85'sx8x3 x4(spot), 80'sxF, 50'sx12, 80'sxF, xF, xF [RESTS: 3-5min] < MISSED. Failed to press the dumbbell up.
Dips - BWx15x3 [RESTS: 2min] < MISSED. Due to appointment.
Weighted Leg Lifts - BW+30'sx12x2 [REST: 1min]
Incline Crunches - BW+50lbsx12x2 [REST: 1min]
Stomach Vacuum - [HOLD: 50sec]x4 [RESTS: 10sec]
Year 3, Day 262 [size=x-small](October 4, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
4½hrs sleep last night. (Hit the sack pass 3am.)
Few hours after some morning errands...
Wearing first the New Balance running shoes. Brought also the Converse high-cut shoes. Took a damn time preparing those dumbbells. Finding the right bar with the right locks. Unfortunately, not to find a pair.
It was the tightness of the dumbbell that contributed to the difficulty factor to press it. [size=x-small](The tight locks somehow brings together the weights at both ends concentrated to the center.)[/size] To be able to make a 'real' fixed dumbbells from worn materials, 'had to lean the dumbbells side up and hammer the locks inside-down with another bar.
30º Incline Dumbbell Bench Press - 80'sx6x3 50'x12, 60'sx12, 70'sx12, 80'sx5, 80'sx8, 85'x6 [RESTS: 3-5min]
Dips - BWx15x3 [RESTS: 2min]
Weighted Leg Lifts - BW+30'sx12x2 x12, x8 [REST: 1min]
Incline Crunches - BW+50lbsx12x2 x12, x12, x10 [RESTS: 1min]
Seated Calf Raise - 105lbsx12x3 [RESTS: 1min]
Stomach Vacuum - [HOLD: 50sec]x4 [RESTS: 10sec]
Hammer Curls - 25'sx12x2 [REST: 1min]
Tricep Cable Push Downs - 150lbsx12x2 [REST: 1min]
35min posing practice afterwards.
Right Side Tricep Pose [HOLD: 30sec]
Left Side Tricep Pose [HOLD: 30sec]
Right Side Chest Pose [HOLD: 30sec]
Left Side Chest Pose [HOLD: 30sec]
Front Lat Spread Pose [HOLD: 30sec]
Front Double Biceps Pose [HOLD: 30sec]
Abdominal and Thigh Pose [HOLD: 30sec]
Crab Most Muscular Pose [HOLD: 30sec]
Year 3, Day 264 [size=x-small](October 6, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
BW: 153lbs ~ ???lbs
Peak hour... of the heat! [size=x-small](Felt light-headed today...)[/size]
Conventional Deadlift - (Overhand Grip) 160lbsx5 x10, 185lbsx5 x10, 210lbsx5 x10, (Mixed Grip) 240lbsx5 x6, 280lbsx5 x3 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pull-ups - BWx11, BWx7, BWx8, BWx7, BWx7, BWx7 [RESTS: 3-6min]
Pull Downs - 140lbsx8x3 [RESTS: 2min]
Seated Cable Rows - 140lbsx8x3 [RESTS: 2min]
Bent Over Barbell Rows - 130lbsx5, 145lbsx5, 170lbsx5x3 [RESTS: 3min]
Year 3, Day 265 [size=x-small](October 7, 2014)[/size]
Morning. Home...
Crunches - BWx20x3 [RESTS: 2min]
Year 3, Day 265 [size=x-small](October 7, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Had 6hrs sleep last night. Arrived near 6pm. 'Had the group posing practice, that interrupted the start of the WO for about 55min.
Low Bar Squats - 145lbsx5 x6
55min posing practice.
Low Bar Squats - 145lbsx5 x6, 165lbsx5 x6, 220lbsx5 x6, 260lbsx5 x4(spot) [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Leg Press - 345lbsx12x3 [REST: 1min]
Barbell Curls - 80lbsx6x2 (60lbsx12 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 30'sx12, 45'sx6x2 [RESTS: 2min]
Skull Crushers - 75lbsx10, 85lbsx10, 100lbsx10 [RESTS: 2min]
Tricep Cable Push Downs - 170lbsx12x2 [REST: 2min]
Seated Calf Raise - 110lbsx12x3 [RESTS: 1min]
Year 3, Day 266 [size=x-small](October 8, 2014)[/size]
Morning. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Barbell Curls - 80lbsx6x2 x8, x8 (60lbsx12 x15 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 30'sx12, 45'sx6x2 x6, x7 [RESTS: 2-3min]
Skull Crushers - 75lbsx10, 85lbsx10, 100lbsx10 x6 [RESTS: 2-3min]
Tricep Cable Push Downs - 170lbsx12x2 x12, x11 [REST: 2min]
Year 3, Day 267 [size=x-small](October 9, 2014)[/size]
Morning. Home...
Crunches - BWx20x3 x20, x20, x12 [RESTS: 1min]
Year 3, Day 267 [size=x-small](October 9, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Standing Overhead Press - 70lbsx5 x12, 80lbsx5 x10, 90lbsx5 x8, 100lbsx5 x4, 115lbsx5 x2(spot) [1st-4th set RESTS: 3min][5th set REST: 5min]
Seated Arnold Dumbbell Press - 50'sx12x3 x11, x6, x7 [RESTS: 2min]
Dumbbell Side Laterals - 15'sx12, 25'sx12x2 x8, x12 [RESTS: 2min]
Barbell Shrugs - 230lbsx12x2 [REST: 2min] < MISSED. Due to gym closing time.
Upright Rows - 110lbsx12x2 [REST: 2min]
Year 3, Day 268 [size=x-small](October 10, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Shifted from a shoulder-width grip/pronated grip to a wider, thumbless grip for Pull-ups and Pull Downs...
Conventional Deadlift - (Overhand Grip) 170lbsx5 x10, 195lbsx5 x10, (Mixed Grip) 220lbsx5, 250lbsx5, 290lbsx5 [1st-4th set RESTS: 4-5min][5th set REST: 5min]
Pull-ups - BWx9, BWx7, BWx6, BWx6, BWx7, BWx6, BWx7 [RESTS: 2-3min]
Pull Downs - 140lbsx8x3 [RESTS: 2min]
Seated Cable Rows - 140lbsx8x3 x8, x7, x8 [RESTS: 2min]
Bent Over Barbell Rows - 130lbsx5, 145lbsx5, 170lbsx5x3 [RESTS: 2-3min]
‹[size=x-large] YEAR 1 [/size]›[/align]
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‹[size=x-large] YEAR 1 [/size]›[/align]
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‹‹‹‹‹‹‹‹‹‹[size=x-large] YEAR 10 ››››››››››
[/size][/align]RED
YELLOW
BLUE
★[size=x-large] 1[/size][size=large]st[/size] _[size=x-large]DECADE [/size]★
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★★[size=x-large] 2[/size][size=large]nd[/size] _[size=x-large]DECADE [/size]★★
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★★★[size=x-large] 3[/size][size=large]rd[/size] _[size=x-large]DECADE [/size]★★★
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★★★★[size=x-large] 4[/size][size=large]th[/size] _[size=x-large]DECADE [/size]★★★★
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★★★★★[size=x-large] 5[/size][size=large]th[/size] _[size=x-large]DECADE [/size]★★★★★
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‹‹‹‹[size=x-large] YEAR 4 [/size]››››
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‹‹‹‹‹[size=x-large] YEAR 5 [/size]›››››
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‹‹‹‹‹‹[size=x-large] YEAR 6 [/size]››››››
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‹‹‹‹‹‹‹[size=x-large] YEAR 7 [/size]›››››››
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‹‹‹‹‹‹‹‹[size=x-large] YEAR 8 [/size]››››››››
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‹‹‹‹‹‹‹‹‹[size=x-large] YEAR 9 [/size]›››››››››
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‹‹‹‹‹‹‹‹‹‹[size=x-large] YEAR 10 [/size]››››››››››
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‹‹‹‹‹‹‹‹‹‹[size=x-large] YEAR 10 ››››››››››
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‹[size=x-large] YEAR 1 [/size]›[/align]
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‹‹[size=x-large] YEAR 2 [/size]››[/align]
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‹‹‹[size=x-large] YEAR 3 [/size]›››[/align]
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‹‹‹‹[size=x-large] YEAR 4 [/size]››››
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Year 3, Day 285 [size=x-small](October 27, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
BW: 153lbs ~ ???lbs
2 Weeks NO WORKOUT. 'Been busy for the school exams and projects.
'Been sick for a night on the Sunday of mid-October [size=x-small](October 12, 2014)[/size] , was stupid to proceed doing the laundry at noon high, yesterday. But recovered the next morning. But day later [size=x-small](October 13, 2014)[/size] sore throat sets in. It has been over a week now since I've recovered from that one, but despite still suffering from phlegm. Food has been bad on those couple of weeks. So with the sleep.
On the night of the competition, despite having no illness or any sign of the sort, I'll still can't fight through the 'fear' yet. The same fear that I had anticipated 7 years ago, [size=x-small](YES, despite only having almost 3 years on the game, I'm already an enthusiast of the sport four years prior the start of these events on these of this journal.)[/size] since I decided the way of competitive bodybuilding. It's not some kind of 'stage-fright'. And up until now, I'm still thinking how to get myself through around that one. But I can tell you what...
I'M NOT 'YET' READY.It's not that I wasn't prepped for the show. I can't set, all by myself alone, to be financially secured yet. Not that I'm bragging, but I could say, confidently from myself, and from other people's compliment that I'll win something. But instead that didn't motivate and pushed me to compete, I was so bothered with this 'fear'. Guess it is also the reason why I didn't felt like excited or nervous weeks coming the day of the comp.
If I ever stepped on the stage—win or lose—time after the competition, I'm up for some risks, or if I put it this way, some major life consequences and privileges. You see, parents are more against with the sport. And due some religious constraints, it's considered immoral.
Unless, I could get myself financially secured, then I could live on my own and make decisions for myself. [size=x-small](Can't make decisions for yourself if your still living under the roof with yer parents, so to speak.)[/size]
But on the bright side, I'm getting near the desired BF% condition despite all of these. Proceed to working on the weaknesses for the rests of the year.
Had some sort of hearing prob during the sets. [size=x-small](Especially when things starts to get heavy.)[/size]
Low Bar Squats - 100lbsx15, 150lbsx6, 170lbsx6, 190lbsx6 x5, 210lbsx6 x1 = ???lbs [RESTS: 3-5min]
Leg Press - 200lbsx12, 250lbsx12, 300lbsx12, 330lbsx12, 355lbsx12, 375lbsx12 x5 = 330lbs [RESTS: 2-4min]
Year 3, Day 286 [size=x-small](October 28, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
I noticed that the hearing prob appears during standing exercises, and seems absent when performing exercises on lying position. [size=x-small](Unless heavy of course, that's where it'll sets a bit.)[/size]
Barbell Curls - 50lbsx12, 65lbsx12, 70lbsx12 x7 = 65lbs [RESTS: 2min]
Standing Alt. Dumbbell Curls - 30'sx12, 35'sx10 = 35's [REST: 3min]
Skull Crushers - 70lbsx10, 80lbsx10, 85lbsx10 = 80lbs [RESTS: 2-3min]
Triceps Cable Push Downs - 120lbsx12, 130lbsx12, 140lbsx12 x8, 150lbsx12 x6 = 130lbs [RESTS: 2min]
Had a half roasted chicken as PWO meal.
Year 3, Day 287 [size=x-small](October 29, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Finished watching a British bodybuilding feature-length film, earlier this afternoon.
Legs DOMS since yesterday. And still had that ache on my left ear. But those didn't impede the WO. [size=x-small]('Was so concentrated getting the right RM.)[/size]
Nearly passed out on the 4th set of Standing Overhead Press. [size=x-small](Forgot to exhale the air on clean.)[/size]
Standing Overhead Press - 70lbsx12, 80lbsx10 x8, 90lbsx6 x4, 90lbsx6 x1, 90lbsx6 x7, 95lbsx6 x4 = 90lbs [RESTS: 2-5min]
Seated Dumbbell Press - 40'sx12, 45'sx12 x10, 50'sx12 x4 = 45's [RESTS: 3-5min]
Dumbbell Side Laterals - 10'sx12, 15'sx12, 20'sx12 x7 = 15's [RESTS: 2min]
Barbell Shrugs - 150lbsx12, 170lbsx12 x9, x12, 180lbsx12 x10, 190lbsx12 x8 = 170lbs [RESTS: 2-3min
Upright Rows - 70lbsx12, 80lbsx10 x8, 85lbsx10 x6, 90lbsx10 x7, 95lbsx10 x5 = 80lbs [RESTS: 2-3min]
Barbell Wrist Curls - 20lbsx12, 30lbsx12, 35lbsx12 = 30lbs [RESTS: 2-3min]
Dumbbell Wrist Curls - 15'sx12, 20'sx12 x8, x12 x10 = 15's [RESTS: 2-3min]
Seated Calf Raise - 100lbsx12x3 = 100lbs [RESTS: 2min]
» [size=large]TUESDAY[/size] | [size=large]BICEPS[/size]
- Barbell Curls (E-Z bar)
- Hammer Curls
» [size=large]WEDNESDAY[/size] | [size=large]REST[/size]» [size=large]THURSDAY[/size] | [size=large]REST[/size]
» [size=large]FRIDAY[/size] | [size=large]REST[/size]
» [size=large]SATURDAY[/size] | [size=large]CHEST[/size] › [size=large]BACK[/size] › [size=large]TRICEPS[/size]
- Incline Barbell Bench Press
- Flat Barbell Bench Press
- Decline Barbell Bench Press
- Wide Grip Pull Downs (Front)
- Wide Grip Pull Downs (Behind the Neck)
- Seated Cable Rows
- Seated Triceps Press
» [size=large]SUNDAY[/size] | [size=large]TRAPS[/size] › [size=large]DELTS[/size]- Dumbbell Shrugs
- Reverse Barbell Shrugs
- Front Plate Raise
- Barbell Shoulder Raise
- Upright Barbell Rows
[align=center][size=large]SPLIT A[/size][/align]» [size=large]MONDAY[/size] | [size=large]REST[/size]» [size=large]TUESDAY[/size] | [size=large]LEGS[/size] › [size=large]BICEPS[/size]
- Squats [size=x-small]*(The variation will depends on the preference.)[/size]
- Stiff Legged Deadlift
- ... [size=x-small]*(OPTIONAL—Other LEGS exercises.)[/size]
- Barbell Curls (E-Z bar)
- Hammer Curls
» [size=large]WEDNESDAY[/size] | [size=large]REST[/size]» [size=large]THURSDAY[/size] | [size=large]REST[/size]
» [size=large]FRIDAY[/size] | [size=large]REST[/size]
» [size=large]SATURDAY[/size] | [size=large]CHEST[/size] › [size=large]BACK[/size] › [size=large]TRICEPS[/size]
- Incline Barbell Bench Press
- Flat Barbell Bench Press
- Decline Barbell Bench Press
- Wide Grip Pull Downs (Front)
- Wide Grip Pull Downs (Behind the Neck)
- Seated Cable Rows
- Seated Triceps Press
» [size=large]SATURDAY[/size] | [size=large]TRAPS[/size] › [size=large]DELTS[/size]- Dumbbell Shrugs
- Reverse Barbell Shrugs
- Front Plate Raise
- Barbell Shoulder Raise
- Upright Barbell Rows
[align=center][size=large]SPLIT B[/size][/align]» [size=large]MONDAY[/size] | [size=large]REST[/size]» [size=large]TUESDAY[/size] | [size=large]LEGS[/size] › [size=large]BICEPS[/size]
- Squats [size=x-small]*(The variation will depends on the preference and goal.)[/size]
- Stiff Legged Deadlift
- ... [size=x-small]*(OPTIONAL—Other LEGS exercises.)[/size]
- Barbell Curls (E-Z bar)
- Hammer Curls
» [size=large]WEDNESDAY[/size] | [size=large]REST[/size]» [size=large]THURSDAY[/size] | [size=large]BACK[/size]
- Deadlifts [size=x-small]*(The variation will depends on the preference and goal.)[/size]
- ... [size=x-small]*(Other BACK/Accessory exercises.)[/size]
» [size=large]FRIDAY[/size] | [size=large]REST[/size]» [size=large]SATURDAY[/size] | [size=large]CHEST[/size] › [size=large]BACK[/size] › [size=large]TRICEPS[/size]
- Incline Barbell Bench Press
- Flat Barbell Bench Press
- Decline Barbell Bench Press
- Wide Grip Pull Downs (Front)
- Wide Grip Pull Downs (Behind the Neck)
- Seated Cable Rows
- Seated Triceps Press
» [size=large]SUNDAY[/size] | [size=large]TRAPS[/size] › [size=large]DELTS[/size]- Dumbbell Shrugs
- Reverse Barbell Shrugs
- Front Plate Raise
- Barbell Shoulder Raise
- Upright Barbell Rows
You could merge your BACK WO for Saturday with Thursday or vice versa, but moved the CHEST/TRICEPS WO on Thursday. You could switch the Tuesday WO with the Thursday WO. Whatever works for you. But you could still arrange that whatever is optimal on your time, i.e. does you job (if any) won't permit you to work out beyond an hour?These sums up with what sir @Ghee have mentioned with splits. You could also do a two-week cycle...
Parang lang.
*stuck
Hindi yung 'stack', na ikaw mismo yung nakapatong sa barbell...
[size=x-small](*Forgive me for being a grammar/spelling police.)[/size]
Paano ang current program mo sa Chest WO mo?
[size=large]» CHEST[/size]
- Dips
- Flat Barbell Bench Press
- Incline Dumbbell Bench Press
- Dumbbell Flyes
- Pec Deck Flyes
- Dumbbell Pull Over
[size=large]» TRICEPS[/size]- Triceps Extension
- One Arm Dumbbell Triceps Extension
- Triceps Cable Push Downs
- Triceps Cable Push Downs (Rope attachment)
Assuming the sets and reps of every given exercise will be...[size=x-small][sets x reps][/size][size=large]» CHEST[/size]
- Dips - 3 x Failure
- Flat Barbell Bench Press - 3 x 8-10
- Incline Dumbbell Bench Press - 3 x 8-10
- Dumbbell Flyes - 2 x 10
- Pec Deck Flyes - 2 x 10-12
- Dumbbell Pull Over - 2 x 10
[size=large]» TRICEPS[/size]- Triceps Extension - 3 x 10
- One Arm Dumbbell Triceps Extension - 2 x 8
- Triceps Cable Push Downs - 2 x 12
- Triceps Cable Push Downs (Rope attachment) - 2 x 12
Then we add the 'Decline Bench Press' somewhere around the Chest WO. Either way of the three; prior performing Dips, or after, or succeeding Incline Dumbbell Bench Press...(*For my preference, I will tweak this*[size=x-small](Chest/Triceps WO program)[/size] according to the last option. Also indicate the number of sets and reps.)[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
- Dips - 3 x Failure
- Flat Barbell Bench Press - 3 x 8-10
- Incline Dumbbell Bench Press - 3 x 8-10
- Decline Barbell Bench Press - 2 x 10 [size=x-small][ADDED][/size]
- Dumbbell Flyes - 2 x 10
- Pec Deck Flyes - 2 x 10
- Dumbbell Pull Over - 2 x 12
[size=large]» TRICEPS[/size]- Triceps Extension - 3 x 10
- One Arm Dumbbell Triceps Extension - 2 x 8
- Triceps Cable Push Downs - 2 x 12
- Triceps Cable Push Downs (Rope attachment) - 2 x 12
Now we put the subject difficulty of each exercise; whether HEAVY, MODERATE, LIGHT or in between...[size=x-small][sets x reps][/size][size=large]» CHEST[/size]
- Dips - 3 x Failure [size=x-small][BODYWEIGHT][/size]
- Flat Barbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
- Incline Dumbbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
- Decline Barbell Bench Press - 2 x 10 [size=x-small][HEAVY][/size]
- Dumbbell Flyes - 2 x 10 [size=x-small][MODERATE][/size]
- Pec Deck Flyes - 2 x 10 [size=x-small][MODERATE][/size]
- Dumbbell Pull Over - 2 x 12 [size=x-small][HEAVY - MODERATE][/size]
[size=large]» TRICEPS[/size]- Triceps Extension - 3 x 10 [size=x-small][HEAVY][/size]
- One Arm Dumbbell Triceps Extension - 2 x 8 [size=x-small][MODERATE - LIGHT][/size]
- Triceps Cable Push Downs - 2 x 12 [size=x-small][HEAVY][/size]
- Triceps Cable Push Downs (Rope attachment) - 2 x 12 [size=x-small][HEAVY][/size]
Considering that scheme, could an individual using program be able to push it all out up to the last exercise? For much of the general population... NO.For some YES, but could you lasts beyond the 8-10th WEEK and applying progressive overload(weekly increase of poundages/sets on all exercises)? PROBABLY. But you don't want to burn down your CNS. And for some reason, get depressed at the end. (Not that being 'playing safe', but we want optimal results with less time spending at the gym!)
Again...[align=center][size=large]LESS IS MORE![/size][/align]Merge the redundancies [size=x-small](*Notice I didn't say 'Remove', since this will depends on your access over the equipment.)[/size] and adjust the sets x reps scheme accordingly...[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
- Dips - 3 x Failure | Decline Barbell Bench Press - 2 x 10
- Flat Barbell Bench Press - 2-3 x 8-10
- Incline Dumbbell Bench Press - 3 x 8-10
- Dumbbell Flyes - 2 x 10 | Pec Deck Flyes - 2 x 10-12
- Dumbbell Pull Over - 2 x 12
[size=large]» TRICEPS[/size]- Triceps Extension - 2-3 x 10 | One Arm Dumbbell Triceps Extension - 2 x 8-10
- Triceps Cable Push Downs - 2 x 12 | Triceps Cable Push Downs (Rope attachment) - 2 x 12
With this way you could go all out heavy on all the exercises of the CHEST/TRICEPS program. [size=x-small](*But that would also vary, if day before this split, was the DELTS WO, since the pressing exercises performed in that WO recruits much of the same muscles used CHEST/TRICEPS WO. It's still possible, but it would be harder.)[/size][size=x-small][sets x reps][/size][size=large]» CHEST[/size]
- Dips - 3 x Failure | Decline Barbell Bench Press - 2 x 10 [size=x-small][HEAVY][/size]
- Flat Barbell Bench Press - 2-3 x 8-10 [size=x-small][HEAVY][/size]
- Incline Dumbbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
- Dumbbell Flyes - 2 x 10 | Pec Deck Flyes - 2 x 10-12 [size=x-small][HEAVY][/size]
- Dumbbell Pull Over - 2 x 12 [size=x-small][HEAVY][/size]
[size=large]» TRICEPS[/size]- Triceps Extension - 2-3 x 10 | One Arm Dumbbell Triceps Extension - 2 x 8-10 [size=x-small][HEAVY][/size]
- Triceps Cable Push Downs - 2 x 12 | Triceps Cable Push Downs (Rope attachment) - 2 x 12 [size=x-small][HEAVY][/size]
You can still adjust that program, if you find these taxing. Reduce some of the Chest exercises (Dumbbell Flyes | Pec Deck Flyes | Dumbbell Pull Over), to maximize the gains(strength-wise) from those first three Chest compound exercises and the following exercises which targets the Triceps. You don't want to get drained by the time you'll hit the next bodypart...Here... Journal Entry #265
bkit gnun sir mas mbigat kayo sakin pero mas malaki tyan ko from 76kg po nging 60 ako pero hndi nag flat tyan ko nag clean eating na ako for a month gnun parin til now clean eating pdn ako naging 65 nako kita ko gains ko sa upper body at legs ko pero yung tyan ko malaki pdn why is that sir?
Year 3, Day 292 [size=x-small](November 3, 2014)[/size]
BW: 153lbs ~ ???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
4 Days NO WORKOUT due to holidays. Gym was closed 'til Sunday.
Conventional Deadlift - (Overhand Grip) 100lbsx15, 155lbsx6, 185lbsx6, (Mixed Grip) 210lbsx6, 235lbsx6, 250lbsx6, 265lbsx6 x5 = 265lbs [RESTS: 3-5min]
Pull-ups - BWx10, BWx6, BWx5, BWx6, BWx6, BWx5 [RESTS: 2-5min]
Seated Cable Rows (V-bar) - 100lbsx8, 120lbsx8, 140lbsx8 [RESTS: 2-3min]
Dips - BWx16, BWx16, BWx16 x14 [RESTS: 2-3min]
sir @core, pag no access ka sa gym like for example ganyan holiday, hindi kba nangangati sa bahay? i mean hindi kna nag BW or improvise ng mga weights? parang ang hirap nun no knowing na syempre sanay ka sa daily grind :arghh:
No, 'just try to divert the frustration by spending the time running errands inside and outside [size=x-small](when duty calls)[/size]. If there isn't any, spend much of the time infront of the PC. Got of pile of works to organize there.
No. I already laid out the plan weeks earlier. I spent the earlier weeks spending the REST Days with WOs and by the time the holiday struck, I consider the day as the REST Day to compensate the weeks earlier. Same protocol even during stormy seasons.
Year 3, Day 294 [size=x-small](November 5, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Flat Barbell Bench Press - 100lbsx15, 120lbsx8, 135lbsx8, 145lbsx6, 150lbsx5 = 150lbs [RESTS: 2-5min]
30º Incline Dumbbell Bench Press - 55'sx15, 65'sx10, 75'sx6, 80'sx2 = 75's [RESTS: 3-5min]
Weighted Dips - BWx10, BW+5'sx7, x8, x8, BW+10'sx6 = 5's [RESTS: 2-3min]
Weighted Leg Lifts - BW+20'sx12, BW+25'sx10 = 20's [REST: 2min]
Weighted Incline Crunches - BW+50'sx10x2 = 50lbs [REST: 1min]
Year 3, Day 295 [size=x-small](November 6, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Low Bar Squats - 100lbsx15, 150lbsx6, 175lbsx6, 195lbsx6 = 195lbs [RESTS: 3-5min]
Leg Press - 330lbsx12x2 355lbsx12x2 [REST: 2min]
Barbell Curls - 65lbsx8x2 70lbsx7, x7 [REST: 2min]
Standing Alt. Dumbbell Curls - 35'sx12x2 30'sx12x2 [REST: 2min]
Skull Crushers - 65lbsx10 70lbsx10, 75lbsx10 80lbsx10, 80lbsx10 85lbsx10 [RESTS: 2-3min]
Triceps Cable Push Downs - 130lbsx12x2 [REST: 2min]
Seated Calf Raise - 100lbsx12x3 [RESTS: 2min]
Barbell Wrist Curls - 30lbsx12x2 35lbsx12x2 [REST: 1min]
Dumbbell Wrist Curls - 15'sx12x2 20'sx12x2 [REST: 1min]
Year 3, Day 297 [size=x-small](November 8, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Bent Over Barbell Rows - 100lbsx5, 120lbsx6, 140lbsx6, 160lbsx6, 175lbsx6, 185lbsx6 x5 = 165lbs [RESTS: 2-5min]
Pull Downs - 100lbsx10, 120lbsx8, 140lbsx8, 150lbsx8, 160lbsx8 x6 = 150lbs [RESTS: 2-3min]
Seated Cable Rows (V-bar) - 100lbsx8, 120lbsx8, 140lbsx8, 160lbsx8, 150lbsx8, 170lbsx8 x6 = 150lbs [RESTS: 2-4min]
Hammer Curls - 25'sx12, 30'sx12, 35'sx10x12, 40'sx12 x6 = 35's [RESTS: 2-3min]
Year 3, Day 297 [size=x-small](November 8, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
3hrs after last WO.
Standing Overhead Press - 90lbsx8x3 [RESTS: 2-3min]
Seated Dumbbell Press - 45'sx12x3 x12, x9, x11 [RESTS: 2-3min]
Dumbbell Side Laterals - 15'sx12x2 [REST: 2min]
Barbell Shrugs - 170lbsx12x2 x11, x6, x9 [RESTS: 3min]
Upright Rows - 90lbsx12x2 x10x2 [REST: 2min]