[align=center]-WEEK 3-[/align] Year 3, Day 320 [size=x-small](December 1, 2014)[/size] BW:151lbs~???lbs
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 4-[/align] Year 3, Day 323 [size=x-small](December 4, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yard works yesterday. Got half-inch deep puncture on the right heel area from a rusty nail. Wasn't even a slight pain, unless pressed directly. Didn't get an anti-tetanus shot for the sake of immunity.
[align=center]-WEEK 4-[/align] Year 3, Day 326 [size=x-small](December 7, 2014)[/size] BW:151lbs>154lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 5-[/align] Year 3, Day 328 [size=x-small](December 9, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
At least 6hrs sleep last night.
[align=center]-WEEK 5-[/align] Year 3, Day 330 [size=x-small](December 11, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Left RC pain for the past two days. Just traces of pain left. Fast recovery due to; beyond 8hrs of sleep RESTS, a pillow high elevation on left shoulder area [size=x-small](this one the most effective, IMO)[/size], keeping the blood flow on the affected area through activities [size=x-small](did the laundry yesterday)[/size] and few stretching.
[align=center]-WEEK 5-[/align] Year 3, Day 332 [size=x-small](December 13, 2014)[/size] BW:154lbs>152lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 6-[/align] Year 3, Day 334 [size=x-small](December 15, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Did laundry earlier today, then some garbage segregation in the afternoon. Popped and open blisters on two fingers of the left hand. Earned yesterday from pulling off taproot weeds from the ground. An hour before gym closing time. NO EXCUSE!
[align=center]-WEEK 6-[/align] Year 3, Day 335 [size=x-small](December 16, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Left RC pain since yesterday. Still tolerable.
101 PNP CADETS QUIT by Alfred Dalizon , Journal Online, JUNE 12,2013
WITH near manic excitement, the 363 successful applicants for PNPA Class 2017 braced for a “Hunger Games-like” training. Their heart-bursting, soul-breaking exercises began last May 9.
Two days later, 101 cadets realized they had been pushed past their limits. They quit.
People’s Tonight yesterday learned that 41 of the 101 students voluntarily quit two days after undergoing a pre-cadetship orientation. They also failed to continue the series of tough physical conditioning exercises which include the so-called ‘Army Dozen’ as soon as they entered the academy.
“As soon as they wake up, the cadets are required to do the dreaded eight-count push-ups, pull-ups, mountain climbing, jumping jack, bend-and-reach, side straddle, squat trust and jogging non-stop.
“The 41 students were among the successful applicants for PNPA Class 2017 who, however, voluntarily tendered their resignation and were honorably discharged from the cadetship program due to ‘loss of interest and/or lack of determination’ effective last May 21,” the PNPA General Order No. 13-035 signed by PNPA executive director Senior Supt. Ranulfo I. Demiar said.
The rest followed suit in the following days bringing to 262 the remaining members of PNPA Class 2017 composed of 220 males and 42 females. So far, there has been no more addition to the number of resigned cadets. The 262 remaining cadets will have to endure another 24-day training as part of their 45-day initial training program.
As a result of their voluntary resignation, the 101 students have been barred from future reappointment and/or readmission as cadet, a memorandum issued by PNPA director Chief Supt. Noel G. Constantino said.
A mother of one of the 41, Cadet John Patrick Macaraig Cruz, claims that her son was forced to sign a voluntary resignation paper by his superiors while undergoing treatment for exhaustion following a day-long physical exercise last May 21.
Leila Teresita M. Cruz even wrote a letter to Department of the Interior and Local Government (DILG) Secretary Mar Roxas praying for the reinstatement of her 17-year-old son whom she claimed was “manipulated” by PNPA personnel to sign a document which he did not know was a resignation paper.
However, Constantino told Tonight that Cruz, just like the 100 others who were kicked out of the academy, actually resigned because they could not cope with the physical demands of cadetship training.
The official said they interviewed those who resigned on why they can not cope up with the physical rigors of training at the academy.
“We asked them how long they prepared themselves physically for cadetship training and most of them said they only prepared for a month or merely two weeks after learning that they had passed the series of examinations,” he said.
Constantino said experience will show that IT TAKES SIX MONTHS TO A YEAR TO FULLY PREPARE AN INDIVIDUAL FOR TRAINING AT THE PNPA or the PMA. “THESE STUDENTS APPARENTLY THOUGHT THAT THEY ARE ENROLLING IN AN ORDINARY COLLEGE OR UNIVERSITY,” he said.
“They resigned in writing and it was done voluntarily. Now they have changed their minds and want to go back. They are also making an issue that they were forced to resign and are negotiating that they be treated instead as ‘turned back,’ meaning they can come back again next year which is not allowed under our regulations,” Constantino said.
He said that the 220 cadets have already survived the first three weeks of training and are determined to finish it. “By this time, they have already adjusted to the rigors of cadetship training,” the one-star general said.
According to Constantino, the Department of Budget and Management-authorized ceiling for PNPA cadets, from 1st year to 4th year, is 1,050. The total vacancy for the 1st year is only 278. “So with 262 surviving new cadets, the PNPA is just short by only 18 from the DBM-imposed ceiling,” he said.
A member of Philippine Military Academy Class 1984, Constantino said they have to stick to their rules. “Resignation is resignation. You can be turned back if you incur physical disability only or for medical reasons of failing the physical fitness test or for have an academic deficiency,” he stressed.
Constantino said the successful applicants for PNPA Class 2017 were required to report to the academy located inside Camp General Mariano N. Castañeda in Silang, Cavite, last May 19 for pre-cadetship orientation.
The academy produces graduates with a degree of Bachelor of Science in Public Safety who are automatically commissioned as Inspectors (the equivalent of a Lieutenant in the Armed Forces) either in the PNP, the Bureau of Jail Management and Penology and the Bureau of Fire Protection.
Constantino was tasked by PNP chief Director General Alan LM Purisima to institute the much-needed reforms in the academy established to provide preparatory education and training of the three uniformed bureaus of the Department of the Interior and Local Government.
The PNPA is the PNP’s equivalent of the PMA. Constantino said he is aiming to increase the standards of training and further improve the quality of PNPA graduates.
Constantino said he is embarking on a massive program to provide comprehensive education and training programs to transform cadets into God-centered, community-responsive public safety officers trusted and respected by the people.
“The Chief PNP asked me to head the country’s premier police training institution and has the highest confidence and hopes that I will be able to institute the much-needed reforms, increase the standards of training and improve the quality of PNPA graduates,” he said.[align=right][size=x-small]Credits: https://www.facebook.com/permalink.php?story_fbid=648176821861135&id=163657460313076 [/size][/align]
[align=center]-WEEK 6-[/align] Year 3, Day 337 [size=x-small](December 18, 2014)[/size]
Evening. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
9am. Bus ride from Dagupan to Bayambang. Municipalites that will be passed by along en route; Calasiao, Malasiqui. Arrived around 11am. Located at Quezon Blvd., near San Vicente Ferrer Parish Church at the Poblacion.
Couple of 45's pairs Muscle Power plates at max. No 50's. The 45's plates had similar diameter with the 35's York plates. 70's rubber coated BHYD DBs at highest weight. No 5ft bar. Worked around with the 12lb/6ft bar. No Seated/Standing Calf Raise Machines. No water refilling station. One has to spend for some bottled waters over the counter.
Had a sharp pain from the left RC up to the inside left of my head, after the last set of Seated Dumbbell Press.
Evening. Sa may plaza sa Bayambang...
Loved their rice cakes here! One tastes like pancakes, [size=x-small](don't mind the hot temperature depsite being freshly cooked)[/size] and other one being locally sold at Bautista (the next town) tastes better, IMO, than those coconut meat-filled rice cakes from Lingayen!
[align=center]-WEEK 6-[/align] Year 3, Day 339 [size=x-small](December 20, 2014)[/size]
Evening. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
Gym equipments certainly ordered from Xtreme Gym Equipment Trading
Lat Pull Down and Seated Cable Row Machines comes in a 3-pulley system and 5-pulley system, respectively. No Calf Raise Machines.
[align=center]-WEEK 7-[/align] Year 3, Day 342 [size=x-small](December 23, 2014)[/size] BW:152lbs>155lbs
Evening. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
Had first membership month here for half a grand. Weighed in with High Cut Chuck shoes @ 157lbs. More than an hour sleep prior going to the gym.
[align=center]-WEEK 7-[/align] Year 3, Day 343 [size=x-small](December 24, 2014)[/size]
Morning. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
Gym was opened half-day. No 45º Sled Leg Press Machine. The Lever Seated Leg Press comes with a 7-pulley system. While the Cable Station has the typical 2-pulley system.
[align=center]-WEEK 7-[/align] Year 3, Day 345 [size=x-small](December 26, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Took me almost the lifetime to set those dumbbells for the Seated Dumbbell Press. [size=x-small]*Exaggeration.[/size]
[align=center]-WEEK 7-[/align] Year 3, Day 346 [size=x-small](December 27, 2014)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Left home @ 5:29am.
2-mile Run/20min
Morning. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
Did an 8-lap sprint/walk after a 10min walk from Sison Auditorium...
[align=center]-WEEK 7-[/align] Year 3, Day 346 [size=x-small](December 27, 2014)[/size] BW:155lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 7-[/align] Year 3, Day 348 [size=x-small](December 29, 2014)[/size]
Morning. Home...
Just had 3hrs sleep. A painful snap on the left side of the right knee made me jerked hard and awoke around 10pm. Continued to sleep until 12am.
Left Bautista, Pangasinan @ around 3:15am. Encountered a traffic at NLEX tollgate. Arrived Manila by 6am.
Afternoon. Sa may bakal gym sa Maybunga, Pasig City... Upper Limits Gym.
600m going north of C. Raymundo Ave. from Pasig Fitness Gym, 3rd floor of building. Was informed by a security guard that the gym closed for two months now. Was redirected to the next gym a block away...
Afternoon. Sa may bakal gym sa Maybunga, Pasig City... Ruiz Fitness Gym.
Located at the 3rd floor of V & S Building besides the 7-11 Convenience Store, still along C. Raymundo Ave.
'Seems don't have the kick to hit the CHEST WO here today!
Evening. Sa may bakal gym sa Caniogan, Pasig City... Pasig Fitness Gym.
Just a walking distance outside the residence, located on the 3rd Floor of Danny Floro Bldg. along C. Raymundo Ave. One could enter/exit the establishment either from the front of the building (facing the avenue) or through the steel stairs on the side at the parking lot.
Lots of machines. Which occupies much of the two-thirds of the room. While the rest are occupied for Boxing/MMA. 90's DBs at highest. With 5's jumps up to 80's. No 50's plates here. Mixed varieties of plates in kilogram and pound units. The bars are still a problem here. The bar shaft are quite polished, which tends to slips and widen the grip width upon squeezing the bar.
[align=center]-WEEK 7-[/align] Year 3, Day 349 [size=x-small](December 30, 2014)[/size]
Afternoon. Sa may condominium buildings sa Pasig City... Riverfront Residences.
5hrs sleep max. Just finished an at least an hour sleep.
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Ended with different locations across the barangay Caniogan from different search queries about the location of the establishment. Started on the first result by walking across the Kalingan St... Not in here.
Then headed down to southern half of C. Raymundo Ave. Then turned right from the path to Col. P Licsi St. Scouting around here and Maximo Flores Jr. St. according to the second information... None.
Found it on the third possible location... Towards the Julia Vargas Bridge, right side. Near a 7-11 Convenience Store which resides on the corner of the intersection of Dr. Sixto Antonio Avenue and C. Raymundo Ave. The one with glass frames in front. Mistaken it for a closed establishment no longer running in business until I took a peek through the glass. Still same rates as per told among another thread here. The only correction was that the P300 was a registration membership fee, which I believe covers the lifetime.
Gym has an old-school, hardcore bodybuilding atmosphere. Olympic bars and standard plates. Max DBs more or less around 90's to 100's if my memory serves me right. No foamed floor at the free weights area, only on the strength and conditioning area. The operating hours are between 7am-10pm. Opens daily. Got a powercage of course! Lots of equipments.
'Would try to do the BACK WO here later of the evening.
Afternoon. Sa may bakal gym sa Kapasigan, Pasig City... Pump and Flex Fitness Gym.
Just happened to pass by a small scale gym on the southernmost end of Dr. Sixto Antonio Ave. On the second floor of a building near the Jollibee franchise which is just across the 7-11 Convenience Store. This one didn't pop out on the result on the search queries on the Google Maps. Not much equipments, but enough for those up for a start. Max DBs up to 40's. Whole room floor was covered with foam. Fitness establishment operates between 10am-9pm. Opens daily.
Afternoon. Sa may plaza sa Pasig City... Rizal Plaza. FAILED to find Vultures Gym around P. Burgos St. The location indicated was just at the corner of the plaza going to P. Burgos St. [size=x-small](Maybe, I wasn't just looking HARD enough. Because I still think it's still running in business.)[/size]
Afternoon. Sa may desenteng gym sa San Nicolas, Pasig City... Metro Muscles Gym and Fitness Center.
To Pasig Public Mega Market. Located on the 3rd floor of a building, above an Inasal franchise which resides along the intersection of Caruncho Ave and Market Ave.
Has its own boxing ring. Lots of equipments. Has power cage. Has no 50's plates though, 45's at max. Gym operates from 7am to 10pm. Opens daily. A choice to head on during holidays when most establishments are closed. Closes earlier though than said closing time—6pm the usual.
Evening. Sa may condominium buildings sa Pasig City... Riverfront Residences.
Ended up covering a 8.5km walk all over the afternoon.
Left the unit again by 9pm heading straight to the Hammer Fitness Gym. Forgo that it'll be conditional if the management will be running the gym up to this late since the New Year's Eve break will be tomorrow.
Since it was late of the evening, there's not much fitness establishments going to be around running at this hour and it won't worth the risk to go further outside to look for any 24hr-open fitness gym, I have no choice but to get along with older cousin down a lower ground fitness club here at the residence...
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Obviously lack the equipments. No squat rack. They do have a Leg Extension Machine though. But I think that wouldn't suffice. Some adjustable benches, Olympic bars and an EZ bar. Rubber-coated polygonal plates are in kg units. With 5kg jumps. [size=x-small]Huge for a beginner.[/size] 25kg at max. Max rubber-coated DB's at 50's.
Ended up pulling deads here... [size=x-small](Just some minimal WO.)[/size]
Used a 7ft/45lb standard Olympic bar on the compound barbell exercises.
Performed the the chins and pulls on bar suspended by a thin steel cables on machine, so it's a struggle to execute the exercise here without swinging.
[align=center]-WEEK 7-[/align] Year 3, Day 352 [size=x-small](January 2, 2015)[/size]
Morning. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
Trying to figure out how to clean those 85's assembled dumbbells. Find it hard to clean on the adjustable bench. Seat is either too wide and a bit high. Had to settle for high reps on 70's at the moment while trying to figure how to clean greater than their max dumbbells around here.
[align=center]-WEEK 8-[/align] Year 3, Day 353 [size=x-small](January 3, 2015)[/size]
Afternoon. Sa may bakal gym sa San Carlos City... Yosemite Gym.
'Was looking for the same gym that I was looking for at Rizal Avenue back then I came here. Got an information from the lady using the Spinning Bicycle here, that the third fitness establishment resides somewhere around the New Poblacion Market area.
1hr after taking last meal. Arrived the gym around 2pm.
Located at Bonifacio St., Old Poblacion. Gym operates from No 2½lb plates here, but has 4 pairs of 50's and 3 pairs of 45's York plates. No foam floors either, but has several flat thin/strong, square rags that can piled down when lifting free weights. Has power cage!
The pull-up bar of the cable station only allows one to perform with a wide grip and neutral grip, but not normal shoulder-width grip. (As far as for small framed of the population are concerned.) One fist away from both curved part of the shaft are welded on the steel, therefore taking the grip is maximized.
The typical cable system of Seated Cable Row Machine were replaced with motor chain and series of sprockets. Also fabricated with a mount for plates incase there is a need to exceed the maximum 100lb weight stack.
The seat for Seated Calf Raise Machine appears to be a bit high, IMO and isn't adjustable. The weights can be released and locked in by rotating a crank instead of the typical pulling lever. Standing Calf Raise Machine was similar to one of those back in Jearic Fitness Gym, where the mount for the plates are near on the pad for shoulders instead of below. Which requires more effort in lifting than those with mounts resting near the feet.
Forgot to remove those 2 pairs of 10lb York plates stacked over the platform on the Leg Press Machine on the first set.
The usual of the day. 'Was mistaken for a U.S. Navy/Marine [size=x-small](due to army cut and shirt.)[/size] and a professional trainer this time. Meet a fellow gym-rat here by the name Marco, also the young who assists around the gym. Taught him some of the important biomechanics on performing the squat and cleaning the barbell from the floor. Also shared some basic tips on nutrition. Also one who also give him advices there and whom came from the US and practices Olympic weight training—Vincent and also [size=x-small](not sure if his wife or fiancée)[/size] Lovely.
[align=center]-WEEK 8-[/align] Year 3, Day 355 [size=x-small](January 5, 2015)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Standing Calf Raise Machine is back again! [size=x-small](Too bad, won't be spending much time here around Lingayen, maybe the rest of the year.)[/size]
[align=center]-WEEK 8-[/align] Year 3, Day 358 [size=x-small](January 8, 2015)[/size]
Morning. Sa may plaza sa Bayambang.
Pace was more of a jog rather than a run.
Left 5:30am. Circles the West Poblacion of Bautista once, then jog further to the bridge leading to Poblacion of Bayambang. Walked back for less than 20min. Arrived back after less than 40min.
Comments
Year 3, Day 318 [size=x-small](November 29, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Bent Over Barbell Rows - 100lbsx6 x10, 115lbsx6 x10, 130lbsx6 x10, 150lbsx6 x10, 175lbsx6 x10 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Pull Downs [MAX stack: 160lbs] - stack + (5'sx1)x8x3 [RESTS: 2min]
Seated Cable Rows (V-bar) - 170lbsx8x3 [RESTS: 2min]
Hammer Curls - 40'sx12x2, 30'sx12 [RESTS: 2min]
Barbell Wrist Curls - 45lbsx12x2 [REST: 2min]
Dumbbell Wrist Curls - 30'sx12x2 x11, x10 [REST: 2min]
Seated Calf Raise - 125lbsx12x3 [RESTS: 1min] < MISSED. Due to gym closing time.
Year 3, Day 320 [size=x-small](December 1, 2014)[/size]
BW: 151lbs ~ ???lbs
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
30º Incline Dumbbell Bench Press - 85'sx8x3 x7, x6, x6 (50'sx12 warm-up) [RESTS: 3-5min]
Flat Barbell Bench Press - 160lbsx6x3 x6, x5, x6 [RESTS: 3-5min]
Weighted Dips - BW+20'sx12x2 [REST: 2min]
Weighted Leg Lifts - 25'sx12x2 x12, x4, x3, x5 [RESTS: 2-4min]
Weighted Incline Crunches - 50lbsx14x2 [REST: 2min]
Year 3, Day 321 [size=x-small](December 2, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen. Ram's Fitness Gym.
Conventional Deadlift - (Overhand Grip) 165lbsx6 x10, 190lbsx6, 220lbsx6, (Mixed Grip) 255lbsx6, 295lbsx6 x3 [1st-4th set RESTS: 3-5min][5th set REST: 7min]
Kroc Rows - 90'sx20x2 [RESTS: 2min]
Pull-ups - BWx10, BWx8, BWx7 [RESTS: 2min]
Seated Cable Rows - 160lbsx8x3 [RESTS: 1-2min]
[size=x-small]Source: The OFFICIAL website of Promatrix 7 is now up![/size]
http://pinoybodybuilding.com/User-XianHijas
http://pinoybodybuilding.com/Thread-ProMatrix7-My-personal-experience?pid=127682#pid127682
Year 3, Day 323 [size=x-small](December 4, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yard works yesterday. Got half-inch deep puncture on the right heel area from a rusty nail. Wasn't even a slight pain, unless pressed directly. Didn't get an anti-tetanus shot for the sake of immunity.
Low Bar Squats - 130lbsx6 x10, 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 225lbsx6 x3 [1st-4th set RESTS: 3-5min][5th set REST: 10min]
Leg Press - 395lbsx12x2 [REST: 1½min]
Barbell Curls - 80lbsx8x2 [REST: 3min]
Standing Alt. Dumbbell Curls - 40'sx12, 45'sx12x2 x6, x5, x5 [RESTS: 3-5min]
Skull Crushers - 70lbsx10, 85lbsx10, 100lbsx10 [RESTS: 2min]
Triceps Cable Push Downs - 160lbsx12x2 [REST: 2min]
Seated Calf Raise - 125lbsx12x3 [RESTS: 3min]
Year 3, Day 324 [size=x-small](December 5, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Standing Overhead Press - 105lbsx8x3 x4, x2, x3 (70lbsx10 warm-up) [RESTS: 3min]
Seated Dumbbell Press - 50'sx12x3 [RESTS: 2-3min]
Dumbbell Side Laterals - 25'sx12x2 (15'sx12 warm-up) [RESTS: 2-3min]
Barbell Shrugs - 210lbsx12x2 x10, x8, x11 [RESTS: 2-3min]
Upright Rows - 105lbsx12x2 x7, x12, x12 [RESTS: 2-3min]
Year 3, Day 325 [size=x-small](December 6, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Bent Over Barbell Rows - 105lbsx6 x10, 120lbsx6 x10, 135lbsx6 x10, 155lbsx6 x10, 180lbsx6 x10 [1st-4th set RESTS: 3min][5th set REST: 4min]
Pull Downs [MAX stack: 160lbs] - stack + (10'sx1)x8x3 x8, x7, x7 [RESTS: 3min]
Seated Cable Rows (V-bar) - 180lbsx8x3 [RESTS: 1-3min]
Hammer Curls - 45'sx12x2 [RESTS: 2min]
Barbell Wrist Curls - 50lbsx12x2 [REST: 2min] < MISSED. Due to gym closing time.
Dumbbell Wrist Curls - 35'sx12x2 [REST: 2min]
Seated Calf Raise - 130lbsx12x3 [RESTS: 1min]
Year 3, Day 326 [size=x-small](December 7, 2014)[/size]
BW: 151lbs > 154lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
30º Incline Dumbbell Bench Press - 90'sx8x3 x6(spot), x8(spot), x7(spot) (50'sx15, 70'sx12 warm-up) [RESTS: 3-4min]
Flat Barbell Bench Press - 165lbsx6x3 x6, x6, x5 [RESTS: 3min]
Weighted Dips - BW+25'sx12x2 [REST: 2min]
Weighted Leg Lifts - BW+25'sx12x2 x7, x8 (BW+15'sx15 warm-up) [RESTS: 2-3min]
Weighted Incline Crunches - BW+50lbsx15x2 x15, x12 [REST: 2min]
Year 3, Day 327 [size=x-small](December 8, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Conventional Deadlift - (Overhand Grip) 175lbsx6 x10, 200lbsx6, 230lbsx6, (Mixed Grip), 265lbsx6, 305lbsxF, x1 [1st-4th set RESTS: 3-5min][5th-6th set RESTS: 3-5min]
Kroc Rows - 95'sx20x2 [RESTS: 2min]
Pull-ups - BWx10, BWx8, BWx8 [RESTS: 3-4min]
Seated Cable Rows (V-bar) - 170lbsx8x3 [RESTS: 2min]
Barbell Wrist Curls - 50lbsx12x2 [REST: 2min]
Dumbbell Wrist Curls - 30'sx12x2 x12, x11, 35'sx12x2 x5, x6 [RESTS: 2min]
Seated Calf Raise - 130lbsx12x3 [RESTS: 1min]
Year 3, Day 328 [size=x-small](December 9, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
At least 6hrs sleep last night.
Low Bar Squats - 130lbsx6 x10, 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 225lbsx6 x4 [1st-4th set RESTS: 3-4min][5th set REST: 7min]
Leg Press - 405lbsx12x2 [REST: 1min]
Barbell Curls - 80lbsx8x2 x6, x6 [REST: 4min]
Standing Alt. Dumbbell Curls - 40'sx12x2 x8, x8, x9 [RESTS: 3-5min]
Skull Crushers - 75lbsx10, 90lbsx10, 105lbsx10 x6 [RESTS: 3-5min]
Triceps Cable Push Downs - 170lbsx12x2 [REST: 2min]
Year 3, Day 330 [size=x-small](December 11, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Left RC pain for the past two days. Just traces of pain left. Fast recovery due to; beyond 8hrs of sleep RESTS, a pillow high elevation on left shoulder area [size=x-small](this one the most effective, IMO)[/size], keeping the blood flow on the affected area through activities [size=x-small](did the laundry yesterday)[/size] and few stretching.
Standing Overhead Press - 105lbsx8x3 x4, x4, x4 (70lbsx12 warm-up) [RESTS: 3min]
Seated Dumbbell Press - 55'sx12x3 [RESTS: 3min]
Dumbbell Side Laterals - 25'sx13x2 (15'sx15 warm-up) [RESTS: 3min]
Barbell Shrugs - 220lbsx12x2 x9, x10, x11 [RESTS: 2½-3min]
Upright Rows - 110lbsx12x2 [REST: 3min]
Dumbbell Shrugs - 55'sx20x3 [RESTS: 2min]
Year 3, Day 331 [size=x-small](December 12, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Bent Over Barbell Rows - 110lbsx6 x12, 125lbsx6 x10, 140lbsx6 x10, 160lbsx6 x10, 185lbsx6 x10 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pull Downs [MAX stack: 160lbs] - stack + (15'sx1)x8x3 [RESTS: 2-3min]
Seated Cable Rows (V-bar) - 190lbsx8x3, 140lbsx12 [RESTS: 1-3min]
Hammer Curls - 50'sx12x2 x6, x7, x6 (30'sx12 warm-up) [RESTS: 2-4min]
Barbell Wrist Curls - 55lbsx12x2 [REST: 1min]
Dumbbell Wrist Curls - 30'sx12x2, 35'sx8, x8 [RESTS: 1-2min]
Seated Calf Raise - 135lbsx12x3, 110lbsx12x3 [RESTS: 1-2min]
Year 3, Day 332 [size=x-small](December 13, 2014)[/size]
BW: 154lbs > 152lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
30º Incline Dumbbell Bench Press - 95'sx8x3 80'sx12, x11, x8 (50'sx15 warm-up) [RESTS: 3min]
Flat Barbell Bench Press - 170lbsx6x3 x5, x4, x5 [RESTS: 3min]
Weighted Dips - BW+30'sx12x2 [REST: 2min]
Weighted Leg Lifts - BW+25'sx12x2 x12, x10 [REST: 2min]
Weighted Incline Crunches - BW+50lbsx16x2 [REST: 2min]
Flexed Arm Hang - [HOLD: 30sec]x3 [RESTS: 1-2min]
Year 3, Day 334 [size=x-small](December 15, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Did laundry earlier today, then some garbage segregation in the afternoon. Popped and open blisters on two fingers of the left hand. Earned yesterday from pulling off taproot weeds from the ground. An hour before gym closing time. NO EXCUSE!
Conventional Deadlift - (Overhand Grip) 175lbsx6 x10, 200lbsx6, 230lbsx6, 265lbsx6, (Mixed Grip) 305lbsx6 x1 < MISSED. Failed to reach lockout.
Kroc Rows - 100'sx20x2 [RESTS: 2min]
Pull-ups - Bwx11, BWx8, BWx8 [RESTS: 2½-3min]
Seated Cable Rows (V-bar) - 180lbsx8x3 170lbsx8x3 [RESTS: 3min]
Year 3, Day 335 [size=x-small](December 16, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Left RC pain since yesterday. Still tolerable.
Low Bar Squats - 130lbsx6 x10, 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 225lbsx6 x5 [1st-4th set RESTS: 3-5min][5th set REST: 7min]
Leg Press - 415lbsx12x2 [REST: 2min]
Barbell Curls - 80lbsx8x2 x7, x7 [RESTS: 3min]
Standing Alt. Dumbbell Curls - 40'sx12x2 x10, x10 [REST: 2min]
Skull Crushers - 75lbsx10, 90lbsx10, 105lbsx10 [RESTS: 3-4min]
Triceps Cable Push Downs - 180lbsx12x2 [REST: 2min]
Seated Calf Raise - 140lbsx12x3 [RESTS: 1min]
Year 3, Day 337 [size=x-small](December 18, 2014)[/size]
Evening. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
9am. Bus ride from Dagupan to Bayambang. Municipalites that will be passed by along en route; Calasiao, Malasiqui. Arrived around 11am. Located at Quezon Blvd., near San Vicente Ferrer Parish Church at the Poblacion.
Couple of 45's pairs Muscle Power plates at max. No 50's. The 45's plates had similar diameter with the 35's York plates. 70's rubber coated BHYD DBs at highest weight. No 5ft bar. Worked around with the 12lb/6ft bar. No Seated/Standing Calf Raise Machines. No water refilling station. One has to spend for some bottled waters over the counter.
Had a sharp pain from the left RC up to the inside left of my head, after the last set of Seated Dumbbell Press.
Standing Overhead Press - 105lbsx8x3 x7, x6, x6 (70lbsx12 warm-up) [RESTS: 3min]
Seated Dumbbell Press - 60'sx12x3 [RESTS: 3min]
Dumbbell Side Laterals - 25'sx12, 30'sx12x2 (15'sx12 warm-up) [RESTS: 2-3min]
Barbell Shrugs - 230lbsx12x2 x7, x4, x8, x8 [RESTS: 3-4min]
Upright Rows - 115lbsx12x2 [REST: 2min]
Push-ups - BWx20/40sec
Evening. Sa may plaza sa Bayambang...
Loved their rice cakes here! One tastes like pancakes, [size=x-small](don't mind the hot temperature depsite being freshly cooked)[/size] and other one being locally sold at Bautista (the next town) tastes better, IMO, than those coconut meat-filled rice cakes from Lingayen!
Year 3, Day 339 [size=x-small](December 20, 2014)[/size]
Evening. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
Gym equipments certainly ordered from Xtreme Gym Equipment Trading
Lat Pull Down and Seated Cable Row Machines comes in a 3-pulley system and 5-pulley system, respectively. No Calf Raise Machines.
Bent Over Barbell Rows - 115lbsx6 x10, 130lbsx6 x10, 145lbsx6 x10, 165lbsx6 x10, 190lbsx6 x10 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pull Downs [MAX stack: 150lbs] - stackx12, stack + (10lbs)x12, stack + (20lbs)x12, stack + (30lbs)x12, stack + (45lbs)x8 [RESTS: 3min]
Seated Cable Rows [MAX stack: 150lbs] (V-bar) - stackx12x3 [RESTS: 2-3min]
Hammer Curls - 50'sx12x2 (30'sx12 warm-up) [RESTS: 2-3min]
Barbell Wrist Curls - 60lbsx12x2 [REST: 2min]
Dumbbell Wrist Curls - 35'sx12x2, 40'sx10, x8 [RESTS: 2-3min]
Seated Calf Raises - 140lbsx12x3 [RESTS: 1min]
Standing Barbell Calf Raises - 90lbsx12, 130lbsx12, 150lbsx12 [RESTS: 3min]
Year 3, Day 341 [size=x-small](December 22, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
30º Incline Dumbbell Bench Press - 85'sx8x3 x12, x11, x6 (50'sx15 warm-up) [RESTS: 4min]
Flat Barbell Bench Press - 170lbsx6x3 x5, x5, x4 [RESTS: 3min]
Weighted Dips - BW+35'sx12x2 [REST: 2min]
Weighted Leg Lifts - BW+25'sx12x2 x12, x8 [REST: 1min]
Weighted Incline Sit-ups - BW+50lbsx17x2 [REST: 1½min]
Year 3, Day 342 [size=x-small](December 23, 2014)[/size]
BW: 152lbs > 155lbs
Evening. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
Had first membership month here for half a grand. Weighed in with High Cut Chuck shoes @ 157lbs. More than an hour sleep prior going to the gym.
Conventional Deadlift - (Overhand Grip) 175lbsx6 x10, 200lbsx6 x10, 230lbsx6 x10, 265lbsx6, (Mixed Grip) 305lbsx2 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Kroc Rows - 105'sx20x2 [RESTS: 2min]
Pull-ups - BWx13, BWx8, BWx9 [RESTS: 2min]
Seated Cable Rows [MAX stack: 150lbs] (V-bar) - stack + (20lbs)x8x3 [RESTS: 2min]
Year 3, Day 343 [size=x-small](December 24, 2014)[/size]
Morning. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
Gym was opened half-day. No 45º Sled Leg Press Machine. The Lever Seated Leg Press comes with a 7-pulley system. While the Cable Station has the typical 2-pulley system.
Low Bar Squats - 130lbsx6 x10, 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 225lbsx6 x8 [1st-4th set RESTS: 3-4min][5th set REST: 5min]
Leg Press - 425lbsx12x2 [RESTS: 1min]
Lever Seated Leg Press [MAX stack: 220lbs] - stackx20x2 [REST: 2min]
Barbell Curls - 80lbsx8x2 x10, x8 [REST: 3min]
Standing Alt. Dumbbell Curls - 40'sx12x2 [REST: 2min]
Skull Crushers - 75lbsx10, 90lbsx10, 105lbsx10 [RESTS: 3min]
Triceps Cable Push Downs [MAX stack: 100lbs] - stackx20x3 [RESTS: 1min]
Seated Calf Raise - 140lbsx12x3 [RESTS: 1min] < MISSED. Due to gym closing time.
Year 3, Day 345 [size=x-small](December 26, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Took me almost the lifetime to set those dumbbells for the Seated Dumbbell Press. [size=x-small]*Exaggeration.[/size]
Standing Overhead Press - 105lbsx8x3 x6, x5, x5 (70lbsx12 x13 warm-up) [RESTS: 3min]
Seated Dumbbell Press - 60'sx12x3 60'sx11, x11, x11 [RESTS: 3min] < MISSED. DB's not tightly screwed.
Dumbbell Side Laterals - 30'sx12x2 (15'sx15 warm-up) [RESTS: 2-3min]
Barbell Shrugs - 240lbsx12x2 x5, x6, x8, x3 [RESTS: 2min]
Upright Rows - 120lbsx12x2 [REST: 2min]
Push-ups - BWx40/60sec
[size=x-small]#PNPA 'Sheep' Warm-up (Partial)[/size]
Push-ups - BWx10 [REST: 0]
Pull-ups - BWx10 [REST: 0]
Mountain Climbing - BWx10 [REST: 0]
Jumping Jacks - BWx10 [REST: 0]
Squat Trust - BWx10 [REST: 0]
Year 3, Day 346 [size=x-small](December 27, 2014)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Left home @ 5:29am.
2-mile Run/20min
Morning. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
Did an 8-lap sprint/walk after a 10min walk from Sison Auditorium...
2-mile Sprint/Jog/Walk/26min
Pull-ups - BWx10 [REST: 2min]
Push-ups - BWx10 [REST: 3min]
Mountain Climbing - BWx10 [REST: 2min]
Squat Thrust - BWx10 [REST: 1½min]
Jumping Jacks - BWx10 [REST: 3min]
Year 3, Day 346 [size=x-small](December 27, 2014)[/size]
BW: 155lbs ~ ???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Bent-Over Barbell Rows - 120lbsx6 x10, 135lbsx6 x10, 150lbsx6 x10, 170lbsx6 x10, 195lbsx6 x10 [1st-4th set RESTS: 2-3min][5th set REST: 4min]
Pull Downs [MAX stack: 160lbs] - stack + (15's)x8x3 x8, x6, x8 [RESTS: 2min]
Seated Cable Rows (V-bar) - 190lbsx8x3 [RESTS: 1min]
Hammer Curls - 50'sx12x2 (30'sx15 warm-up) [RESTS: 2-5min]
Barbell Wrist Curls - 65lbsx12x2 [REST: 2min]
Dumbbell Wrist Curls - 40'sx12x2 x8, x8, x8 [RESTS: 1-2min]
Seated Calf Raise - 145lbsx12x3 [RESTS: 1min]
Chin-ups - BWx11, BWx6, BWx8, BWx7 [RESTS: 2min]
Year 3, Day 348 [size=x-small](December 29, 2014)[/size]
Morning. Home...
Just had 3hrs sleep. A painful snap on the left side of the right knee made me jerked hard and awoke around 10pm. Continued to sleep until 12am.
Left Bautista, Pangasinan @ around 3:15am. Encountered a traffic at NLEX tollgate. Arrived Manila by 6am.
Afternoon. Sa may bakal gym sa Maybunga, Pasig City... Upper Limits Gym.
600m going north of C. Raymundo Ave. from Pasig Fitness Gym, 3rd floor of building. Was informed by a security guard that the gym closed for two months now. Was redirected to the next gym a block away...
Afternoon. Sa may bakal gym sa Maybunga, Pasig City... Ruiz Fitness Gym.
Located at the 3rd floor of V & S Building besides the 7-11 Convenience Store, still along C. Raymundo Ave.
'Seems don't have the kick to hit the CHEST WO here today!
Evening. Sa may bakal gym sa Caniogan, Pasig City... Pasig Fitness Gym.
Just a walking distance outside the residence, located on the 3rd Floor of Danny Floro Bldg. along C. Raymundo Ave. One could enter/exit the establishment either from the front of the building (facing the avenue) or through the steel stairs on the side at the parking lot.
Lots of machines. Which occupies much of the two-thirds of the room. While the rest are occupied for Boxing/MMA. 90's DBs at highest. With 5's jumps up to 80's. No 50's plates here. Mixed varieties of plates in kilogram and pound units. The bars are still a problem here. The bar shaft are quite polished, which tends to slips and widen the grip width upon squeezing the bar.
30º Incline Dumbbell Bench Press - 90'sx12x3 75'sx14, x9, x10 (50'sx15 warm-up) [RESTS: 3min]
Flat Barbell Bench Press - 170lbsx6x3 150lbsx8, x8, x7 [RESTS: 2-3min]
Weighted Dips - BW+40'sx12x2 x12, x10 [REST: 2min]
Weighted Leg Lifts - BW+25'sx12x2 x9, x6, x6 [RESTS: 1-2min]
Weighted Incline Sit-ups - BW+50lbsx18x2 +40lbsx20x2 [REST: 3min]
Push-ups - BWx20, BWx20 [REST: 5min]
Year 3, Day 349 [size=x-small](December 30, 2014)[/size]
Afternoon. Sa may condominium buildings sa Pasig City... Riverfront Residences.
5hrs sleep max. Just finished an at least an hour sleep.
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Ended with different locations across the barangay Caniogan from different search queries about the location of the establishment. Started on the first result by walking across the Kalingan St... Not in here.
Then headed down to southern half of C. Raymundo Ave. Then turned right from the path to Col. P Licsi St. Scouting around here and Maximo Flores Jr. St. according to the second information... None.
Found it on the third possible location... Towards the Julia Vargas Bridge, right side. Near a 7-11 Convenience Store which resides on the corner of the intersection of Dr. Sixto Antonio Avenue and C. Raymundo Ave. The one with glass frames in front. Mistaken it for a closed establishment no longer running in business until I took a peek through the glass. Still same rates as per told among another thread here. The only correction was that the P300 was a registration membership fee, which I believe covers the lifetime.
Gym has an old-school, hardcore bodybuilding atmosphere. Olympic bars and standard plates. Max DBs more or less around 90's to 100's if my memory serves me right. No foamed floor at the free weights area, only on the strength and conditioning area. The operating hours are between 7am-10pm. Opens daily. Got a powercage of course! Lots of equipments.
'Would try to do the BACK WO here later of the evening.
Afternoon. Sa may bakal gym sa Kapasigan, Pasig City... Pump and Flex Fitness Gym.
Just happened to pass by a small scale gym on the southernmost end of Dr. Sixto Antonio Ave. On the second floor of a building near the Jollibee franchise which is just across the 7-11 Convenience Store. This one didn't pop out on the result on the search queries on the Google Maps. Not much equipments, but enough for those up for a start. Max DBs up to 40's. Whole room floor was covered with foam. Fitness establishment operates between 10am-9pm. Opens daily.
Afternoon. Sa may plaza sa Pasig City... Rizal Plaza.
FAILED to find Vultures Gym around P. Burgos St. The location indicated was just at the corner of the plaza going to P. Burgos St. [size=x-small](Maybe, I wasn't just looking HARD enough. Because I still think it's still running in business.)[/size]
Afternoon. Sa may desenteng gym sa San Nicolas, Pasig City... Metro Muscles Gym and Fitness Center.
To Pasig Public Mega Market. Located on the 3rd floor of a building, above an Inasal franchise which resides along the intersection of Caruncho Ave and Market Ave.
Has its own boxing ring. Lots of equipments. Has power cage. Has no 50's plates though, 45's at max. Gym operates from 7am to 10pm. Opens daily. A choice to head on during holidays when most establishments are closed. Closes earlier though than said closing time—6pm the usual.
Evening. Sa may condominium buildings sa Pasig City... Riverfront Residences.
Ended up covering a 8.5km walk all over the afternoon.
Left the unit again by 9pm heading straight to the Hammer Fitness Gym. Forgo that it'll be conditional if the management will be running the gym up to this late since the New Year's Eve break will be tomorrow.
Since it was late of the evening, there's not much fitness establishments going to be around running at this hour and it won't worth the risk to go further outside to look for any 24hr-open fitness gym, I have no choice but to get along with older cousin down a lower ground fitness club here at the residence...
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Obviously lack the equipments. No squat rack. They do have a Leg Extension Machine though. But I think that wouldn't suffice. Some adjustable benches, Olympic bars and an EZ bar. Rubber-coated polygonal plates are in kg units. With 5kg jumps. [size=x-small]Huge for a beginner.[/size] 25kg at max. Max rubber-coated DB's at 50's.
Ended up pulling deads here... [size=x-small](Just some minimal WO.)[/size]
Used a 7ft/45lb standard Olympic bar on the compound barbell exercises.
Performed the the chins and pulls on bar suspended by a thin steel cables on machine, so it's a struggle to execute the exercise here without swinging.
Conventional Deadlift - 155lbsx12((45lbs Olympic bar+25kg plates) x2), 235lbsx6((45lbs Olympic bar++25kg plates+20kg plates) x2), 255lbsx6((45lbs Olympic bar+25kg plates+25kg plates) x2) [RESTS: 5min]
Flat Dumbbell Bench Press - 50'sx15x2 x15, x12 [REST: 2min]
Standing Overhead Press - 125lbsx3((45lbs Olympic bar+20kg plates) x2), 155lbsxF((45lbs Olympic bar+20kg plates) x2) [REST: 6min]
Chin-ups - BWx15
Pull-ups - BWx10
Year 3, Day 352 [size=x-small](January 2, 2015)[/size]
Morning. Sa may desenteng gym sa Bayambang... Hardcore Fitness Gym.
Trying to figure out how to clean those 85's assembled dumbbells. Find it hard to clean on the adjustable bench. Seat is either too wide and a bit high. Had to settle for high reps on 70's at the moment while trying to figure how to clean greater than their max dumbbells around here.
30º Incline Dumbbell Bench Press - 70lbsx15x3 x12, x15, x9, 50'sx8 (50'sx15, 60'sx15 warm-up) [RESTS: 2-5min]
Flat Barbell Bench Press - 170lbsx6x3 x6, x5, x5 [RESTS: 2-3min]
Weighted Dips - BW+40'sx12x2 x8, x11, x5 [RESTS: 2min]
Weighted Incline Sit-ups - BW+50lbsx19x2 +45lbsx20x2 [REST: 2min]
Push-ups - BWx20/40sec, BWx20/35sec, BWx20/30sec, BWx20/30sec, [RESTS: 2-5min]
30º Incline Dumbbell Bench Press - 50'sx12x2 x12, x11 [REST: 2min] < Pump-pump din 'pag may time! [size=x-small]LOL[/size]
Dips - BWx13, BWx12 [REST: 2min]
Year 3, Day 353 [size=x-small](January 3, 2015)[/size]
Afternoon. Sa may bakal gym sa San Carlos City... Yosemite Gym.
'Was looking for the same gym that I was looking for at Rizal Avenue back then I came here. Got an information from the lady using the Spinning Bicycle here, that the third fitness establishment resides somewhere around the New Poblacion Market area.
1hr after taking last meal. Arrived the gym around 2pm.
Located at Bonifacio St., Old Poblacion. Gym operates from No 2½lb plates here, but has 4 pairs of 50's and 3 pairs of 45's York plates. No foam floors either, but has several flat thin/strong, square rags that can piled down when lifting free weights. Has power cage!
The pull-up bar of the cable station only allows one to perform with a wide grip and neutral grip, but not normal shoulder-width grip. (As far as for small framed of the population are concerned.) One fist away from both curved part of the shaft are welded on the steel, therefore taking the grip is maximized.
The typical cable system of Seated Cable Row Machine were replaced with motor chain and series of sprockets. Also fabricated with a mount for plates incase there is a need to exceed the maximum 100lb weight stack.
The seat for Seated Calf Raise Machine appears to be a bit high, IMO and isn't adjustable. The weights can be released and locked in by rotating a crank instead of the typical pulling lever. Standing Calf Raise Machine was similar to one of those back in Jearic Fitness Gym, where the mount for the plates are near on the pad for shoulders instead of below. Which requires more effort in lifting than those with mounts resting near the feet.
Forgot to remove those 2 pairs of 10lb York plates stacked over the platform on the Leg Press Machine on the first set.
Conventional Deadlift - (Overhand Grip) 175lbsx6 170lbsx10, 200lbsx6 x10, 230lbsx6 x10, (Mixed Grip) 265lbsx6 270lbsx6, 305lbsx6 300lbsx4 [1st-4th set RESTS: 3-5min][5th set REST: 6min]
Kroc Rows - 110'sx20[R], x16[L], x15 [RESTS: 2min]
Pull-ups (Wide Grip) - BWx14, BWx11, BWx10 [RESTS: 2min]
Seated Cable Rows (V-bar) [MAX stack: 100lbs] - stack + (110lbs)x8x3 x10, x10, x12, stack + (130lbs)x8 (stackx15, stack + (30lbs)x15, stack + (50lbs)x15, stack + (70lbs)x12, stack + (90lbs)x12 warm-up) [1st-5th set RESTS: 2-2½min][6th-9th set RESTS: 2min]
Seated Calf Raise - 150lbsx12x3 [RESTS: 1-2min]
Standing Calf Raise - 300lbsx12x3 [RESTS: 1½min]
Leg Press - 435lbsx12x2 460lbsx12, 440lbsx12 [REST: 2min]
The usual of the day. 'Was mistaken for a U.S. Navy/Marine [size=x-small](due to army cut and shirt.)[/size] and a professional trainer this time. Meet a fellow gym-rat here by the name Marco, also the young who assists around the gym. Taught him some of the important biomechanics on performing the squat and cleaning the barbell from the floor. Also shared some basic tips on nutrition. Also one who also give him advices there and whom came from the US and practices Olympic weight training—Vincent and also [size=x-small](not sure if his wife or fiancée)[/size] Lovely.
Bound back to Bayambang by 5pm.
Year 3, Day 355 [size=x-small](January 5, 2015)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Standing Calf Raise Machine is back again! [size=x-small](Too bad, won't be spending much time here around Lingayen, maybe the rest of the year.)[/size]
Skull Crushers - 80lbsx10, 95lbsx10, 110lbsx10 x6, x7 [RESTS: 2-4min]
Triceps Cable Push Downs [MAX stack: 200lbs] - 170lbsx12x2, 180lbsx12, stackx10 [RESTS: 2-3min]
Seated Cable Rows (V-bar) - 200lbsx8x3 [RESTS: 1-1½min]
Standing Calf Raise - 400lbsx12x3 (300lbsx12 warm-up) [RESTS: 1min]
Seated Calf Raise - 155lbsx12x2 [REST: 1min]
Dips - BWx25, BWx20 [REST: 2min]
Push-ups - BWx47/2min
Year 3, Day 358 [size=x-small](January 8, 2015)[/size]
Morning. Sa may plaza sa Bayambang.
Pace was more of a jog rather than a run.
Left 5:30am. Circles the West Poblacion of Bautista once, then jog further to the bridge leading to Poblacion of Bayambang. Walked back for less than 20min. Arrived back after less than 40min.
2-mile Run/18:28.02min = 24*/100
*APFT Standard.