[align=center]-WEEK 8-[/align] Year 3, Day 358 [size=x-small](January 8, 2015)[/size]
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
At least 9hrs after the training earlier this morning. 2min REST in between various push-ups.
[align=center]-WEEK 8-[/align] Year 3, Day 359 [size=x-small](January 9, 2015)[/size]
Afternoon. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
[align=center]-WEEK 8-[/align] Year 3, Day 361 [size=x-small](January 11, 2015)[/size] BW:155lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Did laundry last night. Slept 3am. Just mere 4hrs sleep. Then another 1½hr sleep by afternoon. Took the opportunity to use these machines; 45º Sled Leg Press, Standing Calf Raise and Seated Calf Raise Machines. Since, I wont have the access on these machines back on the Hardcore Bodybuilding Gym at Bayambang.
[align=center]-WEEK 8-[/align] Year 3, Day 364 [size=x-small](January 14, 2015)[/size]
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
An hour sleep prior going to the gym. No stretching which was a routine. 1min REST in between various push-ups.
"...If you are a natural-born Filipino citizen, of good moral character, single and have never been married, physically fit and stands at least 5'4" (162.56 cm.) if male and 5"2" (157.48 cm.) if female, at least a high school graduate with a general average of 85% or higher with no administrative/criminal record and at least 17 years old but not a day older than 22 years on April 1, 2010, then you have what it takes to be a PMA Cadet.
For you to pass the PMAEE, have enough time to review the following subject areas starting at least 3 months before the exam date.
Algebra
Geometry
English Grammar and Composition
Reading and Comprehension
Verbal/Numerical Reasoning
Pattern Analysis
Applicants who pass the written exam will be made to take the medical/physical test and will be ranked according to their standing in the PMAEE and undergo 4 years of education and training at government expense so you really have to keep yourself physically and mentally fit.
While studying at the PMA, you will receive a monthly pay of almost P20,000 or an equivalent pay between that of a Master Sergeant and a 2nd Lieutenant in the Armed Forces of the Philippines (AFP), plus P2,700 in monthly subsistence allowance! ..."
guyz study hardbland tayo maipapasa natin to ako nga 82.89 lang ehh pwede na siguro yun kaya naman I study hard so god luck nlang iwant to a soldier someday.
(PLZ..... PO REPLY AGAD KC PO GUSTO KO PO TLGA MAGING ARMY ) kailangan po ba ang average simula 1st year hanggang 4th year 85% , kailanagn po ba tapos ng high school , kailanagn po ba matalino sa math kasi po bobo ako sa math eh pero dahil po gusto kong maging army mag aaral po ako ng mabuti sa math , san po ba ako pupunta pag gusto kong sumali sa PMA sana po maging sundalo tlga ako ?
help nyo naman ako oh gustong gusto ko talagang maging isang sundalo pero 82 lang average ko eh bata palang ako pangarap ko na talaga maging isang sundalo kaya please tulungan nyo ako maabot ang pangarap ko ^_^.
nakapag pasa nako pre kahapon... tapos sabi e ipapadala nlng daw sa bahay namin ung permit sa exam.... ang ikinababahala ko... e bka dahil lng sa height e hndi tau mkpasok... pero bsta tiwala lng sa dyos... gawin nlng ang lahat para makapasa... nsa dyos ang awa nsa tao ang gawa hehe...
[align=center]‹‹‹‹[size=x-large] YEAR 4 [/size]››››
[/align][align=center]-WEEK 9-[/align] Year 4, Day 1 [size=x-small](January 16, 2015)[/size] BW:155lbs>156.5lbs
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
Still got reps from the tank on deads. 2min REST in between various push-ups.
[align=center]-WEEK 9-[/align] Year 4, Day 4 [size=x-small](January 19, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Left past 6am. Evaluation for interval training.
@Core ano marerecommend mo na gym sa pasig? Lapit lang ako C. Raymundo and Mercedes ave. Natry ko na Hammer Gym pero baka may mas ok. Sa mga pinuntahan mo ano yung... alam mo na... Pasig Fitness kasi di ko pa natry pero yung mg gamit nila same lang din sa lahat ng branches puro machines noh tapos 35's lang max plate. Metro Muscle ok ba? thanks
"... ano marerecommend mo na gym sa pasig? Lapit lang ako C. Raymundo and Mercedes ave. Natry ko na Hammer Gym pero baka may mas ok. Sa mga pinuntahan mo ano yung... alam mo na... ..."
Hindi ko nalalakad yung northern side ng C. Raymundo Ave. (*From Puregold C. Raymundo going to Ortigas Ave.) IMO and so far, Hammer Fitness Gym pinaka-OK kahit hindi ko pa nasusubukang magbuhat doon.
"... Pasig Fitness kasi di ko pa natry pero yung mg gamit nila same lang din sa lahat ng branches puro machines noh tapos 35's lang max plate. ..."
40's ang max sa plates. Although meron din doon few pieces of bumper plates for 2' bars/pegs. (*Pero walang olympic bar, para lang sa mga machines na may 2-inch think pegs.) If you're planning to enroll your membership here, I'd say NO. Madulas yung bars to perform bench presses.
Doble nito yung non-member rate sa Hammer Fitness Gym kaya di rin pasok sa 'yo.
I don't see this one ok, pero baka worth the shot sa'yo, Ruiz Fitness Gym. On the 3rd floor of the building near 7/11, which resides near Puregold C. Raymundo. Similar lang ng rate sa Pasig Fitness Gym. Pero 'di ko trip yung Flat Bench dito. [size=x-small](*Subjective na rin 'yan sa torso-limbs length.)[/size]
[align=center]-WEEK 9-[/align] Year 4, Day 5 [size=x-small](January 20, 2015)[/size]
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
Wasn't motivated. The words read from 'The Vault' still echoes in my mind...
Then why the fuck with these numbers? Read the damn book! [size=x-small](*Regardless in any form.)[/size]
[align=center]Sometimes our true inspiration sparks and ignites from yesterdays heroic deeds and smaller units of an institution.[/align]
Junior high school. Afternoon...
It all started within a single book. An old and dusty blue book about history—military history of the 2nd World War. It's a book about the Liberation of the Philippines.
It was a bright sunsetting afternoon, was heading to the beach of Lingayen Gulf when I decided to take the road that leads to our former home. I guess, the only place as much as I can recall, called a REAL home. The old, once rotting, and now down nipa hut. From the bamboo floored balcony facing the fish pens, resides a red tarnished glassed shelf. Inside is an old, mite-infested blue book that tells the heroic deeds of the past. Both from people of our land and allies
Year 3, Day 334 [size=x-small](December 15, 2014)[/size]
Afternoon. Home...
'Was browsing the 'net and was sparked and inspired again to pursue a career in the military despite the fears; religious constraints and family disapproval—which may result for my ostracization within the family and religious congregation. If I may get the permission to take the exam. This will be my ONLY and LAST chance. My hopes are high getting among the thousand applicants vying for the academy.
Year 3, Day 339 [size=x-small](December 20, 2014)[/size]
Morning. Sitio Batac, Bautista... Grocery Store Parking Area.
Had an intimate conversation with paternal grandfather about success and satisfaction. "Opportunities doesn't always guarantee a 100% satisfaction for life."
Year 3, Day 357 [size=x-small](January 7, 2015)[/size]
Afternoon. Sa may school sa Lingayen... Pangasinan National High School
Ah
[align=center]-WEEK 9-[/align] Year 4, Day 6 [size=x-small](January 21, 2015)[/size]
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
2min REST in between various push-ups.
[align=center]-WEEK 9-[/align] Year 4, Day 8 [size=x-small](January 23, 2014)[/size]
Afternoon. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
Napuntahan ko na yung Ruiz Gym pero hindi ako nagbuhat sa Hammer pa din. ok naman mga gamit nila except sa bars nila na binili ata sa silverworks. 2 Cage (yung isa multi purpose attached sa smith). May tire (250lbs siguro) din sila at ropes. Medyo "clean and civilized" yung image ng gym na ito, bawal ata magpawis at magbuhat dito, ewan ko lang based sa mga taong inabutan ko. Dami girls doing out of this world stuff (may PT sila) di ko alam kung crossfit, kung fu/karate, trip to jerusalem or patintero ginagawa nila. Ang gusto ko lang dun e so far pinaka mura na rates.
Napuntahan ko na yung Ruiz Gym pero hindi ako nagbuhat sa Hammer pa din. ok naman mga gamit nila except sa bars nila na binili ata sa silverworks. 2 Cage (yung isa multi purpose attached sa smith). May tire (250lbs siguro) din sila at ropes. Medyo "clean and civilized" yung image ng gym na ito, bawal ata magpawis at magbuhat dito, ewan ko lang based sa mga taong inabutan ko. Dami girls doing out of this world stuff (may PT sila) di ko alam kung crossfit, kung fu/karate, trip to jerusalem or patintero ginagawa nila. Ang gusto ko lang dun e so far pinaka mura na rates.
"... Medyo "clean and civilized" yung image ng gym na ito, bawal ata magpawis at magbuhat dito, ewan ko lang based sa mga taong inabutan ko. Dami girls doing out of this world stuff (may PT sila) di ko alam kung crossfit, kung fu/karate, trip to jerusalem or patintero ginagawa nila. ..."
"... Medyo "clean and civilized" yung image ng gym na ito, bawal ata magpawis at magbuhat dito, ewan ko lang based sa mga taong inabutan ko. Dami girls doing out of this world stuff (may PT sila) di ko alam kung crossfit, kung fu/karate, trip to jerusalem or patintero ginagawa nila. ..."
[align=center]-WEEK 9-[/align] Year 4, Day 11 [size=x-small](January 26, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Left 6am... on Converse shoes. [size=x-small](Forgot to bring home the New Balance Running Shoes)[/size]
2-mile Run/18:43.9 = 21*/100
*APFT Standard
Morning. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
US Navy SEAL style. Did an 8-lap run/walk (3.2km) with 25 Push-ups between laps, after 16½min walk from Sison Auditorium. Had a stop at a 7/11 Convenience Store for a gatorade.
At least a distance of 450m was spent on a walking pace. Continuous running up to the 5th lap (2km mark).
Walked home 2.7km by 9am after some chats about self-defense, fitness from the overseas and parkour with some fellow runners in their 50's and a teen-ager on his near 20's.
[align=center]-WEEK 9-[/align] Year 4, Day 14 [size=x-small](January 29, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
4-6hrs of sleep few nights ago. With exception for the complete 7hr-sleep last night. Left around 6:30am. Still used those pair of Converse shoes. Walked those 200m of concrete road and sand (from near the PNP-PRO1 Entrance/Exit Gate to first step of concrete road of the unfinished Baywalk), more or less 5min starting on the 12th minute lap on the stopwatch. [size=x-small](Wasted!)[/size]
[align=center]-WEEK 9-[/align] Year 4, Day 14 [size=x-small](January 29, 2015)[/size] BW:156.5lbs>157lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Suffering from shin splints after the 2-mile Run earlier today.
Comments
Year 3, Day 358 [size=x-small](January 8, 2015)[/size]
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
At least 9hrs after the training earlier this morning. 2min REST in between various push-ups.
Low Bar Squats - 140lbsx6 x10, 160lbsx6 x10, 180lbsx6 x10, 200lbsx6 x10, 235lbsx6 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 445lbsx12x2 [REST: 1min]
Lever Seated Leg Press [MAX stack: 220lbs] - stackx20x2 [REST: 2½min]
Barbell Curls - 80lbsx12x2 [REST: 2min]
Standing Alt. Dumbbell Curls - 40'sx12x2 x12, x14, 30'sx16 [RESTS: 2min]
Diamond Push-ups - BWx22
Push-ups - BWx30
Wide Push-ups - BWx20
Smith Standing Calf Raise - 120lbsx12x3 [RESTS: 1min]
Chin-ups - BWx12, BWx10 [REST: 2min]
Finished by the time the gym was about to close!
Ganun gnagawa ko kung limited lng time ko mag gym.
Year 3, Day 359 [size=x-small](January 9, 2015)[/size]
Afternoon. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
Standing Overhead Press - 110lbsx8x3 x6, x5, x5 (70lbsx15 warm-up) [RESTS: 2min]
Seated Dumbbell Press - 60'sx12x3 x12, x10, x10 [RESTS: 2-3min]
Dumbbell Side Laterals - 30'sx12x2 (15'sx15 warm-up) [RESTS: 2-4min]
Barbell Shrugs - 250lbsx12x2 x7, x8, x10 [RESTS: 2-3min]
Upright Rows - 125lbsx12x2 [REST: 2min]
Hanging Leg Raises (Neutral Grip) - BWx12x2 [REST: 2min]
Hanging Bent Knee Leg Raises (Supinated Grip) - BWx12x2 [REST: 2min]
Year 3, Day 361 [size=x-small](January 11, 2015)[/size]
BW: 155lbs ~ ???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Did laundry last night. Slept 3am. Just mere 4hrs sleep. Then another 1½hr sleep by afternoon. Took the opportunity to use these machines; 45º Sled Leg Press, Standing Calf Raise and Seated Calf Raise Machines. Since, I wont have the access on these machines back on the Hardcore Bodybuilding Gym at Bayambang.
Bent Over Barbell Rows - 125lbsx6 130lbsx10, 140lbsx6 x10, 145lbsx10, 155lbsx6 160lbsx10, 175lbsx6 180lbsx10, 200lbsx6 205lbsx10 [1st-4th set RESTS: 2-3min][5th set REST: 2min]
Pull Downs [MAX stack: 160lbs] - stack + (20's)x8x3 x6, x5, x5 (stackx12 warm-up) [RESTS: 1½-2min]
Seated Cable Rows - 200lbsx8x3 [RESTS: 1-1½min]
Hammer Curls - 50'sx12x2 (30'sx15 warm-up) [RESTS: 1min]
Barbell Wrist Curls - 70lbsx12x2 x12, x10 [REST: 1min]
Dumbbell Wrist Curls - 40'sx12x2 x12, x8 [REST: 1min]
Leg Press - 455lbsx12x2 [REST: 1min]
Standing Calf Raise - 410lbsx12x3 [RESTS: 1min]
Seated Calf Raise - 160lbsx12x2 [REST: 1min]
Year 3, Day 364 [size=x-small](January 14, 2015)[/size]
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
An hour sleep prior going to the gym. No stretching which was a routine. 1min REST in between various push-ups.
30º Incline Dumbbell Bench Press - 70'sx15x3 x15, x14, x11 (50'sx15 warm-up) [RESTS: 1-2min]
Flat Barbell Bench Press - 170lbsx6x3 [RESTS: 2min]
Weighted Dips - BW+40'sx12x2 x12, x11 [REST: 1min]
Weighted Leg Lifts - BW+25'sx12x2 [REST: 1min]
Weighted Incline Sit-ups - BW+45lbsx21x2 x22, x31 [REST: 1min]
Diamond Push-ups - BWx19
Push-ups - BWx18
Wide Push-ups - BWx17
Push-ups - BWx18
Hanging Leg Raise - BWx12x2 [REST: 1min]
Push-ups - BWx20/45sec
http://pinoypreview.blogspot.com/2007/08/pma-exam-slated-on-aug-26.html
http://www.timawa.net/forum/index.php?topic=33043.0
http://trunklocker.blogspot.com/2011_01_01_archive.html
[size=large]Courses:[/size]
http://www.courses.com.ph/philippine-military-academy-pma/
http://academic-clinic.com/2014/09/philippine-military-academy-scholarship/
http://thepinoyweekly.com/?p=2045
http://globalbalita.com/2012/01/12/pestano-case-not-suicide-but-murder/
http://rp4.abs-cbnnews.com/nation/01/18/12/retired-navy-officer-insists-pestaño-suicide
http://s3.zetaboards.com/Defense_Philippines/topic/836212/2/
https://bongmendoza.wordpress.com/2011/01/07/corruption-in-the-philippine-military/
http://www.timawa.net/forum/index.php?topic=1394.85;wap2
http://www.interaksyon.com/article/22869/navy-officers-accuse-pestanos-3-classmates-colonel-of-cover-up
http://www.gmanetwork.com/news/story/245721/news/nation/raps-filed-vs-3-afp-officers-for-pestano-cover-up
Year 3, Day 365 [size=x-small](January 15, 2015)[/size]
Morning. Sa may plaza sa Bayambang...
Left 5am. The last route.
2-mile Run/17:06.7min = 43*/100
*APFT Standard.
Ain't no pull-up bar in the park!
Push-ups - BWx20 [REST: 2min]
Mountain Climbing - BWx20 [REST: 2min]
Jumping Jacks - BWx20 [REST: 7min]
Squat Thrusts - BWx20
[/align][align=center]-WEEK 9-[/align]
Year 4, Day 1 [size=x-small](January 16, 2015)[/size]
BW: 155lbs > 156.5lbs
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
Still got reps from the tank on deads. 2min REST in between various push-ups.
Conventional Deadlift - (Overhand Grip) 185lbsx6 x10, 210lbsx6 x10, 240lbsx6 x10, (Mixed Grip) 275lbsx6 x10, 315lbsx6 x3 [1st-4th set RESTS: 3min][5th set REST: 5min]
Kroc Rows - 110'sx16x2 [RESTS: 2min]
Pull-ups - BWx14, BWx9, BWx8 [RESTS: 2min]
Seated Cable Rows (V-bar) [MAX stack: 150lbs] - stack+20lbsx9x3 x10, x9, x10 [RESTS: 2min]
Diamond Push-ups - BWx22 [REST: 2min]
Push-ups - BWx31 [REST: 2min]
Wide Push-ups - BWx24
Aun oh!!!
more gainz to come brotha!!!:bodybuilder::bodybuilder:
gains for the whole year sayo
mag kasing bigat pala kayo at mag kasing height ni powersthetic napansin ko lang kasi hihihihi
I believe nasa 5'6 na din ako. [size=x-small](Haven't measured officially.)[/size]
Year 4, Day 2 [size=x-small](January 17, 2015)[/size]
Morning. Sa may plaza sa Bayambang...
Started 6am.
2-mile Run/16:17.4 = 54*/100
*APFT Standard.
Year 4, Day 3 [size=x-small](January 18, 2015)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Leg Press - 465lbsx12x2 [REST: 1min]
Pull Downs [MAX stack: 160lbs] - stack + (20's)x8x3 x8, x8, x7 [RESTS: 1min]
Seated Cable Rows - 210lbsx8x3 [RESTS: 1min]
Triceps Cable Push Downs [MAX stack: 200lbs] - stackx12x2 [REST: 1½min]
Standing Calf Raise - 420lbsx12x3 [RESTS: 1min]
Seated Calf Raise - 165lbsx12x2 [REST: 1min]
Year 4, Day 4 [size=x-small](January 19, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Left past 6am. Evaluation for interval training.
2-mile Run/19:43.7 = 6*/100
*APFT Standard.
1/4-mile Run/2:02.1
1/2-mile Run/4:11.2
1-mile Run/9:12.5
Hindi ko nalalakad yung northern side ng C. Raymundo Ave. (*From Puregold C. Raymundo going to Ortigas Ave.) IMO and so far, Hammer Fitness Gym pinaka-OK kahit hindi ko pa nasusubukang magbuhat doon.
40's ang max sa plates. Although meron din doon few pieces of bumper plates for 2' bars/pegs. (*Pero walang olympic bar, para lang sa mga machines na may 2-inch think pegs.) If you're planning to enroll your membership here, I'd say NO. Madulas yung bars to perform bench presses.
Doble nito yung non-member rate sa Hammer Fitness Gym kaya di rin pasok sa 'yo.
I don't see this one ok, pero baka worth the shot sa'yo, Ruiz Fitness Gym. On the 3rd floor of the building near 7/11, which resides near Puregold C. Raymundo. Similar lang ng rate sa Pasig Fitness Gym. Pero 'di ko trip yung Flat Bench dito. [size=x-small](*Subjective na rin 'yan sa torso-limbs length.)[/size]
Year 4, Day 5 [size=x-small](January 20, 2015)[/size]
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
Wasn't motivated. The words read from 'The Vault' still echoes in my mind...
Then why the fuck with these numbers? Read the damn book! [size=x-small](*Regardless in any form.)[/size]
Standing Overhead Press - 110lbsx8x3 x7, x5, x4, 130lbsxF, x1 (70lbsx15 warm-up) [RESTS: 2min]
Seated Dumbbell Press - 60'sx13x3 x13, x13, x10 [RESTS: 2min]
Dumbbell Side Laterals - 30'sx13x3 x15, x15 [REST: 2min]
Barbell Shrugs - 250lbsx12x2 x15, x16 [REST: 2min]
Upright Rows - 130lbsx12x2 [REST: 2min]
Hanging Leg Raises (Supinated Grip) - BWx13x3 x14, x14, x14 [RESTS: 1min]
Junior high school. Afternoon...
It all started within a single book. An old and dusty blue book about history—military history of the 2nd World War. It's a book about the Liberation of the Philippines.
It was a bright sunsetting afternoon, was heading to the beach of Lingayen Gulf when I decided to take the road that leads to our former home. I guess, the only place as much as I can recall, called a REAL home. The old, once rotting, and now down nipa hut. From the bamboo floored balcony facing the fish pens, resides a red tarnished glassed shelf. Inside is an old, mite-infested blue book that tells the heroic deeds of the past. Both from people of our land and allies
Year 3, Day 334 [size=x-small](December 15, 2014)[/size]
Afternoon. Home...
'Was browsing the 'net and was sparked and inspired again to pursue a career in the military despite the fears; religious constraints and family disapproval—which may result for my ostracization within the family and religious congregation. If I may get the permission to take the exam. This will be my ONLY and LAST chance. My hopes are high getting among the thousand applicants vying for the academy.
Year 3, Day 339 [size=x-small](December 20, 2014)[/size]
Morning. Sitio Batac, Bautista... Grocery Store Parking Area.
Had an intimate conversation with paternal grandfather about success and satisfaction. "Opportunities doesn't always guarantee a 100% satisfaction for life."
Year 3, Day 357 [size=x-small](January 7, 2015)[/size]
Afternoon. Sa may school sa Lingayen... Pangasinan National High School
Ah
Year 4, Day 6 [size=x-small](January 21, 2015)[/size]
Evening. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
2min REST in between various push-ups.
Low Bar Squats - 150lbsx6 x10, 170lbsx6x10, 190lbsx6 x10, 210lbsx6 x10, 245lbsx6 x8 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Leg Press - 475lbsx12x2 [REST: 1min]
Lever Seated Leg Press [MAX stack: 220lbs] - stackx22x2 [RESTS: 2min]
Barbell Curls - 85lbsx12x2 [REST: 2min]
Standing Alt. Dumbbell Curls - 50'sx12x2 x8, x7, x6 [RESTS: 2min]
Diamond Push-ups - BWx25 [REST: 2min]
Push-ups - BWx25 [REST: 2min]
Wide Push-ups - BWx26
Year 4, Day 8 [size=x-small](January 23, 2014)[/size]
Afternoon. Sa may desenteng bakal gym sa Bayambang... Hardcore Fitness Gym.
Bent Over Barbell Rows - 140lbsx6 x10, 155lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 215lbsx6 x7 [1st-4th set RESTS: 2-4min][5th set REST: 4min]
Pull Downs [MAX stack: 150lbs] - stack + 45lbsx8x3 x7, x7, x8 [RESTS: 2min]
Seated Cable Rows (V-bar) [MAX stack: 150lbs] - stack + 30lbsx12x3 x10, x10, x10 [RESTS: 2min]
Hammer Curls - 50'sx13x2 [REST: 2min]
Barbell Wrist Curls - 70lbsx13x2 x9, x10, x8 [RESTS: 1-2min]
Dumbbell Wrist Curls - 40'sx13x2 [REST: 1min]
Chin-ups - BWx13, BWx9 [REST: 2min]
Smith Standing Calf Raise - 130lbsx12x3 [RESTS: 1min]
Chin-ups - BWx13
LOLOLOLOLOL
Hapon ka din ba nagpunta, tama ba?
Oo around 4:30pm.
Year 4, Day 11 [size=x-small](January 26, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Left 6am... on Converse shoes. [size=x-small](Forgot to bring home the New Balance Running Shoes)[/size]
2-mile Run/18:43.9 = 21*/100
*APFT Standard
Morning. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
US Navy SEAL style. Did an 8-lap run/walk (3.2km) with 25 Push-ups between laps, after 16½min walk from Sison Auditorium. Had a stop at a 7/11 Convenience Store for a gatorade.
At least a distance of 450m was spent on a walking pace. Continuous running up to the 5th lap (2km mark).
(400m Run/Walk/Push-ups - BWx25)x8/40min
(Chin-ups - BWx10 [size=x-small][SUPERSETS][/size] Push-ups - BWx25)x2
Hanging Leg Raises - BWx15x2
Walked home 2.7km by 9am after some chats about self-defense, fitness from the overseas and parkour with some fellow runners in their 50's and a teen-ager on his near 20's.
Year 4, Day 14 [size=x-small](January 29, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
4-6hrs of sleep few nights ago. With exception for the complete 7hr-sleep last night. Left around 6:30am. Still used those pair of Converse shoes. Walked those 200m of concrete road and sand (from near the PNP-PRO1 Entrance/Exit Gate to first step of concrete road of the unfinished Baywalk), more or less 5min starting on the 12th minute lap on the stopwatch. [size=x-small](Wasted!)[/size]
2-mile Run/18:26.0 = 26*/100
*APFT Standard
1/8-mile Run/??? ~ 0:45.9
1/4-mile Run/2:02.1 > 1:50.9
1/2-mile Run/4:11.2 > 3:46.0
1-mile Run/9:12.5 > 7:34.6
2-mile Run/19:43.7 > 18:26.0
Morning. Sa may beachfront sa Lingayen... Baywalk.
200m Sprint/0:30.0
Push-ups - BWx25
200m Sprint/0.45.0
Push-ups - BWx25
200m Sprint/0:30.0
2.3km Walk to home. Took the same path.
Year 4, Day 14 [size=x-small](January 29, 2015)[/size]
BW: 156.5lbs > 157lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Suffering from shin splints after the 2-mile Run earlier today.
30º Incline Dumbbell Bench Press - 80'sx15x3 x12, x10, x7 (50's warm-up) [RESTS: 2min]
Flat Barbell Bench Press - 170lbsx7x3 x5, x5, x3 [RESTS: 2-3min]
Weighted Dips - BW+40'sx13x2 x13, x13, x5, x7 [RESTS: 2-3min]
Weighted Leg Lifts - BW+25'sx13x2 [REST: 2min]
Weighted Incline Sit-ups - BW+50lbsx22x2 x22, x12 [REST: 3min] < MISSED.
Chin-ups - BWx15
Year 4, Day 15 [size=x-small](January 30, 2015)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Leg Press - 475lbsx12x2 [REST: 1min]
Pull Downs [MAX stack: 160lbs] - stack + 20'sx8x3 x8, x7, x6 [RESTS: 1min]
Seated Cable Rows (V-bar) - 220lbsx8x3 [RESTS: 1-2min]
Standing Calf Raise - 430lbsx12x3 [RESTS: 1min]
Seated Cable Rows - 170lbsx12x2 [REST: 1min]
Push-ups - BWx62/2min