[align=center]-WEEK 1-[/align] Year 3, Day 299 [size=x-small](November 10, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 1-[/align] Year 3, Day 300 [size=x-small](November 11, 2014)[/size] BW:153lbs>151lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
150lbs on last week weigh in.
[align=center]-WEEK 1-[/align] Year 3, Day 303 [size=x-small](November 14, 2014)[/size]
Evening. Home...
Mirror check. Veins getting more visible on both biceps.
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 2-[/align] Year 3, Day 305 [size=x-small](November 16, 2014)[/size] BW:151lbs>152lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
..."You start with two dumbbells in front of you palms facing you much like the end part of a dumbbell bicep curls with two dumbbells.
Spread your arms in the starting position of dumbbell shoulder presses then simultaneously press the weight up, lower the weight begin another rep. Note: As you spread your arms you must simultaneously bring the weight up – not in a separate motion. The entire move must be a fluid unitary motion not a two part robot-like."...[align=right][size=x-small]Source...[/size][/align]
..."You can also rotate your hands in the still upper point, not during the movement. The conception, that makes this exercise so effective, remains the same: you are working in transverse, frontal and sagittal planes of motion."...[align=right][size=x-small]Source...[/size][/align]
Q: What’s the best way to perform the dumbbell bench press?
A: Have an assistant hand you the dumbbells one at a time while you’re in position on a bench, especially if you’re using very heavy dumbbells. With two assistants you could receive both dumbbells at the same time. The alternative is to get the dumbbells into position by yourself. Sit on the end of a bench with the ’bells held vertically on your thighs. Center your hands on the handles. Keep your elbows bent, your chin on your chest, your back rounded, and, with a thrust on the ’bells from your thighs, roll back on the bench, and position your feet as you would for a barbell. With your forearms vertical and your hands lined up with your lower pecs, inhale fully to fill your chest, pull your shoulders back, and immediately begin bench-pressing.
With dumbbells you don’t have to position your hands as if holding a barbell. Use a parallel grip or one somewhere between that and the barbell-style pronated grip. You can change your wrist position during the course of each rep if that feels most natural for you.
If the backs of your hands, wrists and forearms are in a straight line during the dumbbell bench press—or any pressing movement—the dumbbells could fall out of your hands. Your hands must extend rearward sufficiently so that you can grip the dumbbells securely, but don’t let them extend your hands to the maximum, because that could mar your lifting technique and injure your wrists. (Grip the dumbbells firmly; the slacker the grip, the less action from the flexors on the palm side of the forearm, which translates to less muscular counteraction to the rearward bending.)
Use a medium-wide grip, and press in a similar pathway to the barbell version—vertically or with a slight diagonal line toward your head. Keep the ’bells moving in tandem, as if they were linked. Don’t let them drift outward from your torso or let one get ahead of the other.
Don’t use an exaggerated range of motion. Descend to a point no deeper than you would with a barbell. Pause at the bottom for a second (while staying tight), and then press up smoothly, under control. Pause for a second at the top, or until the dumbbells are stationary, and smoothly perform the next rep.
Your control may be poor at first, but with practice you’ll develop control over the dumbbells.
Fixed-weight dumbbells usually increase in increments of five pounds or 2.5 kilos. So going up usually means a total increase of 10 pounds, which is large. Stick with a pair of dumbbells until you can comfortably do several reps more than your target count before going up in weight.
If you use adjustable dumbbells, you can use smaller increments than five pounds provided you have small disks. Even if you use fixed-weight dumbbells, you can attach two small disks to each dumbbell. Use strong adhesive tape and ensure that the disks are securely attached. Over time, build up to the weight of the next pair of fixed-weight dumbbells. For proper balance attach the small disks in pairs to each dumbbell, one at each end. A better choice: Small magnetic plates [like PlateMates, available at Home-Gym.com].
A spotter should crouch behind your head, ready to provide assistance. If that becomes necessary, he or she should apply force with one hand under each elbow—but it’s strictly for assisting you to get a tough rep up in correct technique. A single person can’t simultaneously take a pair of ’bells from someone who fails on a rep. If that happens, you’ll need two spotters.
Don’t push this exercise to failure. Even when you’re training hard, stop one rep short of failure so you don’t risk losing control. That could cost you an injury. Even an alert spotter may not be able to prevent loss of control of both dumbbells.
A spotter or, better still, two spotters can take the dumbbells off you at the end of a set. Alternatively, get off the bench while holding the dumbbells: Lower the ’bells to your lower torso; keep your forearms, arms, shoulders and chest tight; and lift your bent knees as high as you can. With the ’bells touching your thighs and your chin on your chest, immediately throw your feet forward and roll into a seated position. It’s especially easy to do if a spotter places his or her hands under your shoulders and helps you to roll up.[align=right][size=x-small]Source...[/size][/align]
[align=center]-WEEK 2-[/align] Year 3, Day 308 [size=x-small](November 19, 2014)[/size] BW:152lbs>154lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Feels sick since yesterday, 'been battered with sleep-deprived nights. Runny nose.
Took the risk and trained...
"The size of your waist at single digit levels of body fat is not a factor of what substances you have used, but the circumference of your ilium--a genetic factor. The size of your gut may well be affected by those things, but they would be more visible in a side view, and they don't have anything to do with your obliques. The size of your internal organs is the primary factor for that pregnant look. I agree Dave Palumbo had that problem too, but I think it is a separate and distinct problem from the issue about the obliques."[align=right]Permalink...[/align]
..."It just hit me, I remember in one seminar that I attended that our ribcage (male) is not really proportioned same with our delts. Not unless the discrepancy is really huge on your left chest and right shoulder, but if not, you just have to accept it. It's part of the male's anatomy.
Even Arnold is not that proportioned. Try doing weighted dips na rin to increase the size of your pec minora. This would create an illusion of a bigger but symmetrical pecs." ...[align=right]Permalink...[/align]
It’s much easier to see who’s bigger, than it is to see who’s more aesthetic. Aesthetics is opinion-based. Try finding unanimity in a poll asking who was a better artist – Picasso or Monet. You will never find universal agreement to that question, because beauty cannot be quantified. It’s subjective. Muscle mass – on the other hand – can easily be measured and it’s always impressive – even if it’s not aesthetic.
Interestingly, there is such a thing as a “Golden Ratio”, or “perfect proportions”. Since 200 BC, scientists, philosophers and mathematicians have looked for – and identified – a common numerical sequence repeatedly found in nature, architecture, art and mathematics. In 1509, an Italian mathematician named Luca Pacioli, wrote a book called “De Divina Proportione” (divine proportion), in which he expounds on the theory that aesthetics, geometry, architecture, music, organisms, and even chess, follow a pattern referred to by several names – Phi (pronounced “pie”), Fibonacci, and the Golden Ratio. Leonardo da Vinci’s 1490 drawing known as “Vitruvian Man” (named after the ancient Roman architect, “Vitruvius”) is yet another tribute to the concept that the “ideal” human aesthetic has a basis in a mathematical ratio.
[align=center][/align]
[align=center]Image Credits: ironmanmagazine.com
Lou Ferrigno's [L] biceps with comparison to Arnold Schwarzenegger's [R] [/align]
Of course, most bodybuilders don’t attempt to develop their physiques in accordance with a mathematical formula. Still, most people would agree that a physique should be “evenly developed” – regardless of how large it is. A wide waist makes shoulders appear less wide. A distended abdomen, when viewed from the side, makes pectorals appear more flat. Biceps that have no “peak”, appear smaller than biceps which have a peak, despite measurements to the contrary. Lou Ferrigno’s arms measured larger than Arnold Schwarzenegger’s (in the 70s and 80s), yet they appeared smaller, because they had less “peak”. So, even though we are not bound to follow the rules of the Golden Ratio, we instinctively know what looks better.[align=right][size=x-small]Credits: http://www.ironmanmagazine.com/blog/dougbrignole/bodybuilding-art-or-mass-appeal/[/size][/align]
"The 'buttwink' occurs when the femur hits the roof of the acetabulum and forces the pelvis to wink and go curl underneath. This can potentially be cured by finding the proper width/angle at which you place your feet to find that deep grove in the hip socket to allow you to squat deeper. However some people just have shallow hip sockets and this cannot be corrected. Its anatomy and your born with it. Squat to parallel on a box and don't go to depth."[align=right][size=x-small]Credits: http://www.muscleandfitness.com/workouts/legs-exercises/top-10-squat-mistakes[/size][/align]
[align=center]-WEEK 2-[/align] Year 3, Day 309 [size=x-small](November 20, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Pumped forearms on DB Wrist Curls. Decided to do another set.
[align=center]-WEEK 2-[/align] Year 3, Day 311 [size=x-small](November 22, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Mistaken a pair 25's DBs for 15's on Weighted Dips.
[align=center]-WEEK 3-[/align] Year 3, Day 312 [size=x-small](November 23, 2014)[/size] BW:154lbs>151lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived less than 30mins before gym closing time—7pm.
..."It's sort of like I've been saying for a long time about mobile tech in general. There will never be a perfect mobile device because everyone's needs and likes are different. What is perfect for me may be trash for you. We like different things so your perfect device may be impractical for me. And that's OK, that's why we have choice which is always a good thing."...[align=right][size=x-small]Source: zdnet.com[/size][/align]
..."PS - a lot of people don't know that one of the main cause of rapid decrease of battery life is due heat damaging it. With fujitsu producing so much heat and lousy ventilation design, it's no wonder the battery life decrease so fast.
It's definitely not because of overcharging or leaving battery attached to the laptop while using ac power. Current battery technology will automatically stop charging itself when the battery is full."...[align=right][size=x-small]Source: hardwarezone.com.sg[/size][/align]
..."Evidence has shown that increases in strength occur well before muscle hypertrophy, and decreases in strength due to detraining or ceasing to repeat the exercise over an extended period of time precede muscle atrophy." ...[align=right]Permalink...[/align]
..."lighter lifters tend to have a greater power-to-weight ratio ... lighter lifters tending to lift more weight in relation to their own bodyweight. This occurs for a number of reasons relating to simple physics, the nature of the makeup and limitations of the human skeletal and muscular system and, the shorter leverages of smaller people."...[align=right]Permalink...[/align]
..."Depending on forearm strength, the overhand grip may result in the bar potentially rolling about. Some argue the mixed grip is capable of neutralizing this through the "physics of reverse torsion." The mixed grip also allows more weight to be used for this reason."...[align=right]Permalink...[/align]
..."If you don't include the weight then the universal standard seems to be "sets x reps". I've not seen anyone stray from that. Including the weight gives you a little variation and personal choice but I personally think there are only two proper options. "weight x reps x sets" or "sets x reps x weight." I don't feel like "weight x sets x reps" is a good option because the order of the numbers says something too. For example, 290 x 3 x 5. This seems to say I've lifted 290 lbs. and that I did it three times, and that I've done that "290 x 3" five times. That is how it would calculate if it was a mathematical equation due to the order of the numbers.
If you wanted to list "weight , sets x reps" you shouldn't have an x after the weight number, you should choose something that separates it more. The "x" means something in this type of format, it's not just a punctuation. Or you could use the other option, "5 x 3 x 290". Because you're not starting off with the weight, it's going to read like the "universal standard" of sets x reps. By the time you read the weight your mind has already processed this as 5 sets of three reps so using an "x" to separate the weight is not the same issue it was with the earlier format.
Perhaps that's just my opinion and I've over-analyzed it but that's my take on it. I personally write "weight x reps x sets" because that's how I first saw it done in the Starting Strength book. I can understand why someone would think to write "weight x sets x reps" because the "sets x reps" is so ingrained in the mind of a lifter. But I don't feel it's technically correct when you add the weight in there, unless you use something other than an "x" to separate the weight. "[align=right]Permalink...[/align]
"I was told by a neighbor friend of mine who competed in bodybuilding that the key role in getting vascular is diet, diet and diet. You have to drop your bodyfat below 8% for males in order to start seeing substantial vascularity. Now, he said the bigger the muscles get and the tighter the skin gets, the freakier the veins will look. Makes sense to me. When you see many bodybuilders, their skin is tight and muscles hard. This pushes the veins forward to the surface. I work in the medical field and in order to get veins to come to the surface in order for us to see it, we pull the skin taught and slap the arm a few times. Now, if a person has an extreme amount of bodyfat, then no you may feel the veins but not see them. Most veins are deep anyway. The idea is to get them to the surface and when the muscle pushes upward and the fat is reduced between muscle and skin, you WILL see veins. Just takes time and a dedicated work to get to that point. But never give up...it will happen!"[align=right]Permalink...[/align]
"reasearch shows and proves that L-Arginine mixed with L-Citrulline increases vascularity and pumps but arginine by itself by itself will not "[align=right]Permalink...[/align]"i always thought L-Arginine done all the work getting your pumps,but i just kept noticing when i was using pre workouts i would get better pumps compared to using just plain Nitric Oxide pills,so i done a ton of research and foind some really interesting info
one thing L-Arginine will do is help with BP,Erection problems and also help with migraine headaches,i was shocked,so i take them everydy just for that reason,cause i have high BP and severe migraines and it helps me out alot,but just taking for workouts doesnt give that big pump like a pre workout willkcause most of them have both in them,i dont use pre's anymore,i just either buy plain l-arginine powder and l-citrulline powder or capsules for pre workouts and throw in a little Taurine and my pumps are awesome,i take all the powders as soon as i wake up and wait an hour before i eat,then again 45 mintues prior to working out,imo best pre workout ive ever used lol
i just cant handle the caffenine and stims in pre's,cause i crash hard and i have bad anxiety issues and they dont mix lol"[align=right]Permalink...[/align]
"Bulking up (getting fat) = eventual decreased insulin sensitivity at some point, still waiting for someone to explain to me how you can grow faster (muscle) in this state.
You also have to consider how the person stores bodyfat too, some people store it pretty evenly so they can get a little chunkier, some people like me store it in one area in globs. These people have to be really careful because it is already hard to get that area down, now you go add 5% fat to it...prepare for 12 weeks of hell. Getting that tough area down will likely hurt other areas.
It's also knowing your body. Eventually you get to a point where you keep raising calories and you aren't even sure if you are even gaining muscle, you can just see fat accumulation. Gaining 5 lbs of fat to gain 1 lb of muscle is a bad idea. You will lose that 1 lb of muscle trying to get the 5 of fat off.
Getting fat over and over can make getting leaner harder each time. If you overdue it, then have to kill yourself to come down, what do you think your body's first response is going to be when you start your next diet? Yes, survive and hang onto that fat.
I personally don't see any reason to get above 12-13% for most guys. Personally I stay under 10%. Ultimately it will depend on where you start to lose insulin sensitivity, pumps decrease, muscle start getting softer, etc. There are signs if you know what you are looking for."
Those fat cells swell and multiply when we gain fat but they only reduce in size when we loose fat, the fat cells still stay dormant ready to absorb and multiply like gremlins under water.
John Meadows once you diet down to your desired BF %, do you advise staying there for a while to make it your 'set point' before starting to raise calories a bit and focus on gaining muscle?
It depends, how do your joints feel, your strength, etc. etc...you can stay...if you start getting achey, training suffers some, I'd probably bring cals up some....you need saturated fat in joints.
Insulin sure is the powerhouse hormone. Capable of shoving massive amounts of nutrients into muscle cells. But, just as capable of shoving them into fat cells for storage if sensitivity is too low. Why waste time with excess body fat when it raises estrogen and insulin resistance? plus you feel lethargic and crappy all the time.
Regular grip pull-ups place too much stress on the elbows due to over-flexion of the biceps. On the other hand performing chin-ups (palms facing you) places a lot of stress on the wrist joint. By using neutral grip (palms facing each other) your elbows and wrists are aligned in a better position. There are less chances of hurting yourself.
The width of the grip for the pull-ups should be about shoulder width. Regardless of what people think, wide grip pull-ups are not the best for wide lats. The wide grip shortens the range of motion, while the narrower grip increases the range of motion and the stretch of the lat in the bottom.[align=right]Source...[/align]
..." Training experience. Tolerance to short rest intervals with loads in the 60 to 80 percent range (six to 20 reps) is a function of years of accumulated training. The lactate buildup resulting from that type of training is tolerated only by the well-conditioned trainee. Therefore, rest intervals must be shortened for advanced trainees only, as in beginners the lactate buildup will interfere with proper exercise performance. In fact, to prevent excessively high lactate buildup, I frequently alternate upper- and lower-body exercises in the workouts I prescribe.
Muscle mass and strength. The bigger and stronger a trainee, the longer the rest interval should be. There appears to be a direct linear relationship between the length of the rest interval and the bodyweight of the trainee. Thus, a heavyweight bodybuilder would need a longer rest period than a lightweight.
Aerobic fitness. The more aerobically fit an athlete is, the shorter the rest interval should be—that’s the theory. The problem is that aerobically fit individuals are normally weaker and have physiques with minimal muscle mass. It’s also been my experience that they tend to rush between heavy sets to maintain a high heart rate. Apparently, they have a hard time grasping the concept of resting for a long time between heavy sets to bring about neural adaptation. Unfortunately, a high heart rate by itself does not lead to maximum strength and mass gains.
A weightlifter or strength athlete must emphasize complete recovery, but a bodybuilder has two choices when selecting the rest interval: nearly complete recovery or incomplete recovery. "...[align=right]Source...[/align]
..."Very few strength programs include heavy shrugs, although most do have some exercises that hit the traps, such as power cleans, power snatches, high pulls and full snatches and cleans. Any exercise in which the bar is pulled above the waist involves the traps, and those movements are all helpful, but in order to make the traps herculean strong, you have to hammer them."...
..."A few years ago many coaches were advocating doing shrugs with straight arms—from start to finish. Their theory was, if an athlete didn’t bend his arms, he worked the traps more directly. Not true. On all the lifts I mentioned above, the arms are bent at the end of the movement. The truth is, the higher the bar is lifted, the more the traps are worked—as well as a great many other groups, such as the lats and rear deltoids."...[align=right]Source...[/align]
..."There is obviously some correlation but what makes your grip truly strong is finger and tendon strength. That’s why powerlifters usually don’t rely much on wrist rollers and prefer direct finger and grip exercises."...[align=right]Source...[/align]
..."In the Milos Sarcev story however , I think you misunderstood a little bit as you state they were injecting him with insulin for an hour while feeding him carbs. I think Morris means Milos took a shot of insulin and carbed up but during that hour he had a team of helpers who were site injecting Esiclene all over his body….a drug that causes instant inflammation of the muscle which makes them swell. Easily obtainable and cheap in Hungary they pumped so much Esiclene in to Milos's muscles that in one hour Morris saw him miraculously transform from looking puny and without a chance……to a serious contender. A lot of bodybuilders did the Esiclene trick back stage at a contest back in those days. Nowadays its less popular as Esiclene is hard to find and pretty expensive…..and synthol has kind of taken over the role of it."[align=right]Source...[/align]
[align=center]-WEEK 3-[/align] Year 3, Day 317 [size=x-small](November 28, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
2 Days straight NO WORKOUT sucks! [size=x-small](Feels like I had started all over again!)[/size] But my joints needed it.
Comments
Year 3, Day 299 [size=x-small](November 10, 2014)[/size]
BW: 153lbs ~ ???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Conventional Deadlift - (Overhand Grip) 135lbsx6 x10, 160lbsx6, (Mixed Grip) 190lbsx6, 225lbsx6, 265lbsx6 [1st-4th set RESTS: 3min][5th set REST: 5min]
Kroc Rows - 40'sx20, 45'sx20, 50'sx20, 55'sx20, 60'sx20, 65'sx20, 70'sx20, 75'sx20, 80'sx20 = 80's [RESTS: 2-5min]
Pull-ups - BWx5, BWx5, BWx3, BWx3, BWx3 [RESTS: 2min]
Seated Cable Rows (V-bar) - 140lbsx8x3 [RESTS: 2min]
Year 3, Day 300 [size=x-small](November 11, 2014)[/size]
BW: 153lbs > 151lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
150lbs on last week weigh in.
Low Bar Back Squats - 100lbsx6 x10, 120lbsx6 x10, 140lbsx6 x10, 160lbsx6 x10, 195lbsx6 [1st-4th set RESTS: 3min][5th set REST: 5min]
Leg Press - 355lbsx12x2 [REST: 1min]
Barbell Curls - 70lbsx8x2 x8, x9 [REST: 2min]
Standing Alt. Dumbbell Curls - 30'sx12x2 [REST: 2min]
Skull Crushers - 70lbsx10, 80lbsx10, 85lbsx10 x7 [REST: 2min]
Triceps Cable Push Downs - 130lbsx12x2 [REST: 1min]
Seated Calf Raise - 100lbsx12x3 [RESTS: 3min]
Year 3, Day 302 [size=x-small](November 13, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Standing Overhead Press - 90lbsx8x3 [RESTS: 2min]
Seated Dumbbell Press - 45'sx12x3 x12, x9, x8 [RESTS: 2-3min]
Dumbbell Side Laterals - 20'sx12x2 [REST: 2min]
Barbell Shrugs - 180lbsx12x2 [REST: 2min]
Upright Rows - 90lbsx12x2 [REST: 2min]
Dumbbell Side Laterals - 20'sx12x2 [RESTS: 2min]
Year 3, Day 303 [size=x-small](November 14, 2014)[/size]
Evening. Home...
Mirror check. Veins getting more visible on both biceps.
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Bent Over Barbell Rows - 90lbsx6 x10, 105lbsx6 x10, 120lbsx6 x10, 140lbsx6 x10, 165lbsx6 x10 [1st-4th set RESTS: 1-3min][5th set REST: 5min]
Pull Downs - 150lbsx8x3 [RESTS: 1-2min]
Seated Cable Rows (V-bar) - 150lbsx8x3 [RESTS: 1-1½min]
Hammer Curls - 35'sx12x2 [REST: 1½min]
Barbell Wrist Curls - 35lbsx12x2 [REST: 1min]
Dumbbell Wrist Curls - 20'sx12x2 [REST: 1min]
Seated Calf Raise - 105lbsx12x2 [REST: 1min]
Pull-ups - BWx8, BWx6, BWx6, BWx5, BWx4 [RESTS: 1min]
Year 3, Day 304 [size=x-small](November 15, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
30º Incline Dumbbell Bench Press - 75'sx8x3 x10, x10, x7 (50'sx12 warm-up) [RESTS: 2-5min]
Flat Barbell Bench Press - 150lbsx6x3 x7, x6, x4 [RESTS: 3min]
Weighted Dips - BW+10'sx12x2 [REST: 1min]
Weighted Leg Lifts - BW+20'sx12x2 [REST: 1½min]
Weighted Incline Crunches - BW+50lbsx12x2 [REST: 2min]
Weighted Dips - BW+10'sx12x2 x12, x9, BW+15'sx10, BW+20'sx8, BW+25'sx6 x8, BW+30'sx6 x5 [RESTS: 2-4min]
Year 3, Day 305 [size=x-small](November 16, 2014)[/size]
BW: 151lbs > 152lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Conventional Deadlift - (Overhand Grip) 145lbsx6 x10, 170lbsx6, 200lbsx6, 235lbsx6, 275lbsx6 x4 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Kroc Rows - 80'sx20x2 [REST: 2min]
Pull-ups - BWx7, BWx7, BWx7 [RESTS: 2min]
Seated Cable Rows (V-bar) - 140lbsx8x3, 110lbsx12 [RESTS: 1-2min]
Year 3, Day 306 [size=x-small](November 17, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Low Bar Squats - 110lbsx6 x10, 130lbsx6 x10, 150lbsx6 x10, 170lbsx6 x10, 205lbsx6 x4 [1st-4th set RESTS: 3min][5th set REST: 5min]
Leg Press - 365lbsx12x2 [REST: 1min]
Barbell Curls - 75lbsx8x2 x4, x6 [REST: 2min]
Standing Alt. Dumbbell Curls - 35'sx12x2 [REST: 2min]
Skull Crushers - 70lbsx10, 80lbsx10, 90lbsx10 [RESTS: 2-3min]
Triceps Cable Push Downs - 140lbsx12x2 [REST: 2min]
Seated Calf Raise - 110lbsx12x3 [RESTS: 1min]
Year 3, Day 308 [size=x-small](November 19, 2014)[/size]
BW: 152lbs > 154lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Feels sick since yesterday, 'been battered with sleep-deprived nights. Runny nose.
Took the risk and trained...
Standing Overhead Press - 95lbsx8x3 [RESTS: 2-3min]
Seated Dumbbell Press - 50'sx12x3 x12, x9, x9 [REST: 3-4min]
Dumbbell Side Laterals - 20'sx12, 25'sx12x2 [RESTS: 2-3min]
Barbell Shrugs - 190lbsx12x2 [REST: 2min]
Upright Rows - 95lbsx12x2 [REST: 2min]
Wala.
nattyornot.com/lower-lats-high-lats-explained/
http://nattyornot.com/growth-hormone-guts-bodybuilders/
Wala din.
Getting the definition despite undergoing bulking phase.
Year 3, Day 309 [size=x-small](November 20, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Pumped forearms on DB Wrist Curls. Decided to do another set.
Bent Over Barbell Rows - 95lbsx6 x10, 110lbsx6 x10, 125lbsx6 x10, 145lbsx6 x10, 170lbsx6 x10 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Pull Downs - 160lbsx8x3 [RESTS: 1-2min]
Seated Cable Rows (V-bar) - 160lbsx8x3 [RESTS: 1-2min]
Hammer Curls - 35'sx12x2, 40'sx10 [RESTS: 3min]
Barbell Wrist Curls - 40lbsx12x2 [REST: 3min]
Dumbbell Wrist Curls - 25'sx12x2 x12, x12, x12 [RESTS: 3min]
Seated Calf Raise - 115lbsx12x3 [RESTS: 1-1½min]
Pull-ups - BWx9, BWx8, BWx8, BWx6 [RESTS: 2-3min]
Hammer Curls - 30'sx12x2 [REST: 2min] < Hammer-hammer din 'pag may time!
Short posing practice afterwards...
Pull Downs, Seated Cable Rows, Dumbbell Rows
Front Squats
Farmer Walks
Romanian Deadlift
hands down ako sa mga bodybuilder na hindi nag ttake ng supps idol sir core!
GLHF sir!
Year 3, Day 311 [size=x-small](November 22, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Mistaken a pair 25's DBs for 15's on Weighted Dips.
30º Incline Dumbbell Bench Press - 80lbsx8x3 x10, x7, x10 (50'sx12 warm-up) [RESTS: 2-5min]
Flat Barbell Bench Press - 155lbsx6x3 x5, x5, x6 [RESTS: 3min]
Weighted Dips - BW+15'sx12x2 +25'sx12x2 [RESTS: 3min]
Weighted Leg Lifts - 25'sx12x2 x12, x10 [REST: 1min]
Weighted Incline Crunches - BW+50lbsx13x2 x14, x13 [REST: 1min]
Weighted Dips - BW+20'sx12x2 [REST: 2min]
Year 3, Day 312 [size=x-small](November 23, 2014)[/size]
BW: 154lbs > 151lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived less than 30mins before gym closing time—7pm.
Conventional Deadlift - (Overhand Grip) 155lbsx6 x10, 180lbsx6, 210lbsx6, (Mixed Grip) 245lbsx6, 285lbsx6 x5 [1st-4th set RESTS: 2-3min][5th set REST: 4min]
Kroc Rows - 85'sx20, 85'sx17 [R], x19 [L] [RESTS: 1-3min]
Pull-ups - BWx7-8x3 [RESTS: 2min] < MISSED. Due to gym closing time.
Seated Cable Rows (V-bar) - 150lbsx8x3 [RESTS: 2min]
I just said.
Better than spoil the whole evening feeling the guilt of just missing a WO coz' of some few house errands.
http://www.cnet.com/news/stealth-malware-found-spying-on-telecoms-energy-sectors/
Year 3, Day 313 [size=x-small](November 24, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Low Bar Squats - 120lbsx6 x10, 140lbsx6 x10, 160lbsx6 x10, 180lbsx6 x10, 215lbsx6 x6 [1st-4th set RESTS: 3-5min][5th set REST: 10min]
Leg Press - 385lbsx12x2 [REST: 2min]
Barbell Curls - 80lbsx8x2 x6, x7 [REST: 2min]
Standing Alt. Dumbbell Curls - 40'sx12x2 x9, x8, 30'sx12 [REST: 3min]
Skull Crushers - 70lbsx10, 80lbsx10, 95lbsx10 [RESTS: 2min] < MISSED. < Due to gym closing time.
Triceps Cable Push Downs - 150lbsx12x2 [REST: 2min]
Seated Calf Raise - 120lbsx12x3 [RESTS: 1min]
Year 3, Day 314 [size=x-small](November 25, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Pull-ups - BWx13, BWx10 [REST: 1min]
Seated Cable Rows (V-bar) - 150lbsx8x3 [RESTS: 1min]
Skull Crushers - 70lbsx10, 80lbsx10, 95lbsx10 x8 [RESTS: 2-3min]
Triceps Cable Push Downs - 150lbsx12x2 [REST: 2min]
Seated Calf Raise - 120lbsx12x3 [RESTS: 1-1½min]
http://www.usapowerlifting.com/newsletter/11/coaching/coaching.html
http://www.criticalbench.com/stop-wrist-pain.htm
http://www.criticalbench.com/allowed-powerlifting-gear.htm
http://nattyornot.com/strong-bench-equal-strong-punches/
Year 3, Day 317 [size=x-small](November 28, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
2 Days straight NO WORKOUT sucks! [size=x-small](Feels like I had started all over again!)[/size] But my joints needed it.
Standing Overhead Press - 100lbsx8x3 x5, x5, x4 (70lbsx12 warm-up) [RESTS: 3min]
Seated Dumbbell Press - 50'sx12x3 x12, x10, x8 [RESTS: 2min]
Dumbbell Side Laterals - 25'sx12x2 (15'sx12 warm-up) [RESTS: 2min]
Barbell Shrugs - 200lbsx12x2 x3, x3, x6, x8, x9 [RESTS: 2min]
Upright Rows - 100lbsx12x2 [REST: 3min]