[align=center]-WEEK 11-[/align] Year 4, Day 46 [size=x-small](March 2, 2015)[/size] BW158lbs>162lbs
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Had 4hrs sleep last night. Just got back from Makati. Challenged a former college friend on a buffet at Dad's in the late lunch. [size=x-small](Lost by two plates! *Consumed alot of rice.)[/size] Saw this group of swole people next our table. [size=x-small](Probably meet-up of some PTs from Middle East.)[/size] At least some 5km stroll along Ayala Avenue and Ayala Triangle in the evening. Rush hour. Took some time to wait in line for the ride. An hour FX ride from Valero St., Makati going back to C. Raymundo Ave., Pasig.
Somewhere at Rotonda, Pasig City. 8:30pm.
Used the standard 45lb Olympic Bar on deads and thumbless grip on Pull-ups. There are two Seated Cable Row Machines here. Both are selectorized machines. The one with a cable system has a maximum stack of 190lbs. Used the one with motor chain-sprocket with a maximum weight stack of 150lbs. This machine has two sprockets.
[align=center]-WEEK 11-[/align] Year 4, Day 47 [size=x-small](March 3, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used the standard 45lb Olympic Bar on Low Bar Squats and a 30lb Olympic EZ Bar on Barbell Curls and Skull Crushers. Power cage was placed far from the mirror, a disadvantage for those near-sighted lifters. Sled Leg Press Machines need some grease due to too much resistance. The pin holder of the left side of the Cable Station won't budge up to the maximum weight stack. Used a 3-sprocket chain system Dip Machine (selectorized) for Weighted Dips.
The Standing Calf Raise Machine is both a plate-loaded and selectorized machine. The machine is preloaded with 6 plates of 35's on the peg, making the machine ROM unadjustable. Small lifters would find the lack of ROM necessary for their shoulder-height on this machine. One has to remove all the plates in order to adjust the pin height.
[align=center]-WEEK 11-[/align] Year 4, Day 48 [size=x-small](March 4, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
One has to bring alot of water when training in this place at this hour.
Used the standard 45lb Olympic Bar for Standing Overhead Press and Barbell Shrugs. While a 30lb Olympic EZ Bar for Upright Rows. Have to compensate using a flat bench (without something to lean to) for Seated Dumbbell Press. Lack of equipment—no seat for Shoulder Presses. Used a thumbless grip on Pull-ups.
kakadeliver lang ng standard bumper plates sa Pasig Fitness kanina. kaso wala blue bumper plate. The rest meron hangang lightest 5kg. Same nung sa YMCA. Nagaassemble din ng bagong cage. Binaklas na yung lumang cage at yung smith machine binaklas. Mukhang mas heavy duty yung bagong cage kasi ang kapal ng bakal pati pins. Wala pa yung olybars di sure yung bantay kung meron pero sabi ng crew meron. Crossing my fingers na magkaron na ng olybars dun asap. Mukhang magiging spicy ang training haha Gusto ko mauna buminyag dun. medyo maalikabok pa yung bumpers sarap ipagpag
di ko alam bodytunes e. Ibang iba ang pasig compared sa manila, pasay and makati. Yung stretch kasi ng C. Raymundo puro village, condo at subdivision hindi yung typical residential area na pang masa. Kaya yung mga gym nagaadjust sa mga tao, pwede pang masa pwede pang mayaman. Sa makati di mo makikita yung can afford sa kung saang gym kahit maganda gamit. Sa manila at pasay puro pang masa naman, kahit kasi gawing commercial pang masa naman yung location.
[align=center]-WEEK 11-[/align] Year 4, Day 49 [size=x-small](March 5, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Started 9pm. Finished 10min past 10pm. Triceps still sore from yesterday WO, but tolerable.
[align=center]-WEEK 11-[/align] Year 4, Day 50 [size=x-small](March 6, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used a 45lb Olympic bar for the rows. Used the Seated Row Machine with the typical cable-pulleys system.
[align=center]Hammer Fitness Gym Seated Cable Row Machine weight stack Correction on last Standing Calf Raise WO.
The Standing Calf Raise Machine weight stack has the 15lb plates
instead of the shorter 10lb plates.[/align]
Bent Over Barbell Rows - 140lbsx6 x10, 155lbsx6 x10, 170lbsx6 x10, 190lbsx6 x7, 215lbsx6 x4 [1st-4th set RESTS: 2-3min][5th set REST: 5min] < MISSED. Due to loss of grip.
Pull Downs - 190lbsx8x3 150lbsx12, x11, x10 [RESTS: 2min]
Seated Cable Rows (V-bar) - 230lbsx8x3 150lbsx12x3 [RESTS: 2min]
Standing Calf Raise - 345lbsx12x3 [RESTS: 1min] Seated Calf Raise - 180lbsx12x2 [REST: 1min] < MISSED. Due to lack of equipments.
Hows your progress sir?my picture ka po? i want to keep updated sayo hehe
Gained too much weight from the last buffet challenge. Bit bloated at dahan-dahan nanaman bumabalik yung mga taba. Though kita pa rin yung veins sa arms usually in the morning, evening or after a WO. Whatever what served diet pa rin. But need to monitor weight for the next 5-8months. Kailangan maglaro lang ang weight ko sa certain bodyweight range for those months whilst increasing strength. Body recomp.
Hows your progress sir?my picture ka po? i want to keep updated sayo hehe
Yes. But kailangan ko yung permiso ni sir @rtravino29 sa para mai-post. Calling @rtravino29 ... PERMISSION TO POST, IMAGES, SIR!
How 'bout you? Same program pa rin ginagamit mo na nandoon sa journal mo?
[align=center]-WEEK 11-[/align] Year 4, Day 52 [size=x-small](March 8, 2015)[/size] BW:162lbs~???lbs
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Had just a total of 3hrs of sleep today. An hour sleep before heading to the race earlier this morning. Then another 2hrs in the afternoon.
Used 45lb Ivanko Olympic bar for Flat Barbell Bench Press.
[align=center]-WEEK 12-[/align] Year 4, Day 53 [size=x-small](March 9, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
6hrs sleep last night.
[align=center]-WEEK 11-[/align] Year 4, Day 42 [size=x-small](February 26, 2015)[/size]
Morning. Sa may commercial gym sa Shaw Blvd., Mandaluyong City... Eclipse 24/7 Fitness Center (Shaw Branch). BW:158lbs~158lbs
Had meal before the 4hrs sleep last night. Workout with the PBB member Raymond. Despite me arriving 1½hr late. [size=x-small](Sa wakas, matapos ang dalawang beses na udlutan!)[/size]
Used the standard 45lb olympic bar.
[align=center]-WEEK 12-[/align] Year 4, Day 53 [size=x-small](March 9, 2015)[/size]
Evening. Sa may condominium buildings sa Pasig City... Riverfront Residences.
Just had a mile. Need time to recover from sleep deprived nights.
[align=center]-WEEK 12-[/align] Year 4, Day 54 [size=x-small](March 10, 2015)[/size]
Morning. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
6hrs sleep again last night.
Used a 45lb Ivanko Olympic Bar for Flat Barbell Bench Press and 30lb Olympic Bar for Barbell Curls.
[align=center]-WEEK 12-[/align] Year 4, Day 55 [size=x-small](March 11, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Had an hour sleep prior going to Rotonda.
Used a 45lb standard Olympic Bar on Low Bar Squats.
Low Bar Squats - 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 210lbsx6 x10, 245lbsx6 x5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 180lbsx12, 270lbsx12, 360lbsx12, 450lbsx12 [RESTS: 3-5min]
Standing Calf Raise - 300lbsx12x3 [RESTS: 1min]
[align=center]-WEEK 12-[/align] Year 4, Day 56 [size=x-small](March 12, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used 45lb standard Olympic Bar for Standing Overhead Press and Barbell Shrugs, and a 30lb Olympic EZ Bar for Upright Rows and Skull Crushers. Some machines have been fixed. Able to put the pin down to the maximum stack (the right stack; facing basketball half court) of Cable Station. Also the derailed roller of one of the Leg Press Machine has been fixed since last week.
[align=center]-WEEK 12-[/align] Year 4, Day 57 [size=x-small](March 13, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used 45lb standard Olympic bar for Bent Over Barbell Rows.
[align=center]-WEEK 12-[/align] Year 4, Day 60 [size=x-small](March 16, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used 45lb standard Olympic bar for Flat Barbell Bench Press.
[align=center]-WEEK 13-[/align] Year 4, Day 60 [size=x-small](March 16, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
At least 6hrs after CHEST WO, earlier today. Had 7hrs of sleep last night.
Used a 45lb standard Olympic bar for the deads.
Comments
Year 4, Day 46 [size=x-small](March 2, 2015)[/size]
BW 158lbs > 162lbs
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Had 4hrs sleep last night. Just got back from Makati. Challenged a former college friend on a buffet at Dad's in the late lunch. [size=x-small](Lost by two plates! *Consumed alot of rice.)[/size] Saw this group of swole people next our table. [size=x-small](Probably meet-up of some PTs from Middle East.)[/size] At least some 5km stroll along Ayala Avenue and Ayala Triangle in the evening. Rush hour. Took some time to wait in line for the ride. An hour FX ride from Valero St., Makati going back to C. Raymundo Ave., Pasig.
Somewhere at Rotonda, Pasig City. 8:30pm.
Used the standard 45lb Olympic Bar on deads and thumbless grip on Pull-ups. There are two Seated Cable Row Machines here. Both are selectorized machines. The one with a cable system has a maximum stack of 190lbs. Used the one with motor chain-sprocket with a maximum weight stack of 150lbs. This machine has two sprockets.
Conventional Deadlift - (Overhand Grip) 185lbsx6 190lbsx10, 210lbsx6 215lbsx10, (Mixed Grip) 240lbsx6 245lbsx10, 275lbsx6 280lbsx8, 315lbsx6 320lbsx3 [1st-4th set RESTS: 3min][5th set REST: 5min]
Kroc Rows - 125'sx20x2 100'sx10x2 [RESTS: 2min]
Pull-ups - BWx14, BWx10, BWx10 [RESTS: 2min]
Seated Cable Rows (V-bar) - 190lbsx8x3 100lbsx10x3 (50lbsx15 warm-up) [RESTS: 2min]
10pm. Left past few minutes after gym closing time.
Year 4, Day 47 [size=x-small](March 3, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used the standard 45lb Olympic Bar on Low Bar Squats and a 30lb Olympic EZ Bar on Barbell Curls and Skull Crushers. Power cage was placed far from the mirror, a disadvantage for those near-sighted lifters. Sled Leg Press Machines need some grease due to too much resistance. The pin holder of the left side of the Cable Station won't budge up to the maximum weight stack. Used a 3-sprocket chain system Dip Machine (selectorized) for Weighted Dips.
The Standing Calf Raise Machine is both a plate-loaded and selectorized machine. The machine is preloaded with 6 plates of 35's on the peg, making the machine ROM unadjustable. Small lifters would find the lack of ROM necessary for their shoulder-height on this machine. One has to remove all the plates in order to adjust the pin height.
Low Bar Squats - 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 210lbsx6 x10, 245lbsx6 x3 [1st-4th set RESTS: 3min][5th set REST: 5min]
Leg Press - 495lbsx12x2 x5, 200lbsx12x2 [RESTS: 2-3min]
Barbell Curls (EZ bar) - 95lbsx12x2 85lbsx12x2 [REST: 2min]
Standing Alt. Dumbbell Curls - 35'sx12x2 [REST: 2min]
Skull Crushers (EZ bar) - 85lbsx10, 100lbsx10, 115lbsx10 90lbsx12x2 [REST: 2min]
Triceps Cable Push Downs [MAX stack: 190lbs] - 200lbs (180lbs + 20lb plate)x12x2 (150lbsx15 warm-up) [RESTS: 2min]
Weighted Dips - BW+50lbsx10x2 [REST: 2min]
Standing Calf Raise - 345lbsx12x3 [RESTS: 1min]
Year 4, Day 48 [size=x-small](March 4, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
One has to bring alot of water when training in this place at this hour.
Used the standard 45lb Olympic Bar for Standing Overhead Press and Barbell Shrugs. While a 30lb Olympic EZ Bar for Upright Rows. Have to compensate using a flat bench (without something to lean to) for Seated Dumbbell Press. Lack of equipment—no seat for Shoulder Presses. Used a thumbless grip on Pull-ups.
Standing Overhead Press - 110lbsx8x3 x6, x4, x6 (70lbsx15 warm-up) [RESTS: 3min]
Seated Dumbbell Press - 60'sx14x3 40'sx10, x10, x8 [RESTS: 2min]
Dumbbell Side Laterals - 10'sx20, 20'sx15, 25'sx12, 30'sx12 [RESTS: 2min]
Barbell Shrugs - 270lbsx12x2 220lbsx9, x7, x2 (130lbsx20 warm-up) [RESTS: 2-3min] < MISSED due to loss of grip.
Upright Rows - 120lbsx12x2 [REST: 2min]
Pull-ups - BWx12, BWx12, BWx12 [RESTS: 2min]
Off to Pasig Mega Market after the WO.
Year 4, Day 49 [size=x-small](March 5, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Started 9pm. Finished 10min past 10pm. Triceps still sore from yesterday WO, but tolerable.
Diamond Push-ups - BWx29 [REST: 2min]
Push-ups - BWx38 [REST: 3min]
Wide Push-ups - BWx39
Hammer Curls - 40'sx15x2 [REST: 2min]
Triceps Cable Push Downs [MAX stack: 150lbs] - stack x15x2 [REST: 2min]
Barbell Wrist Curls - 65lbsx14x2 [REST: 2min] < MISSED. Due to lack of proper equipments.
Dumbbell Wrist Curls - 40'sx13x2 x9, x10 [REST: 2min]
Hammer Curls - 20'sx20x2 [REST: 2min]
Year 4, Day 50 [size=x-small](March 6, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used a 45lb Olympic bar for the rows. Used the Seated Row Machine with the typical cable-pulleys system.
[align=center]Hammer Fitness Gym Seated Cable Row Machine weight stack
Correction on last Standing Calf Raise WO.
The Standing Calf Raise Machine weight stack has the 15lb plates
instead of the shorter 10lb plates.[/align]
Bent Over Barbell Rows - 140lbsx6 x10, 155lbsx6 x10, 170lbsx6 x10, 190lbsx6 x7, 215lbsx6 x4 [1st-4th set RESTS: 2-3min][5th set REST: 5min] < MISSED. Due to loss of grip.
Pull Downs - 190lbsx8x3 150lbsx12, x11, x10 [RESTS: 2min]
Seated Cable Rows (V-bar) - 230lbsx8x3 150lbsx12x3 [RESTS: 2min]
Standing Calf Raise - 345lbsx12x3 [RESTS: 1min]
Seated Calf Raise - 180lbsx12x2 [REST: 1min] < MISSED. Due to lack of equipments.
Gained too much weight from the last buffet challenge. Bit bloated at dahan-dahan nanaman bumabalik yung mga taba. Though kita pa rin yung veins sa arms usually in the morning, evening or after a WO. Whatever what served diet pa rin. But need to monitor weight for the next 5-8months. Kailangan maglaro lang ang weight ko sa certain bodyweight range for those months whilst increasing strength. Body recomp.
Yes. But kailangan ko yung permiso ni sir @rtravino29 sa para mai-post. Calling @rtravino29 ... PERMISSION TO POST, IMAGES, SIR!
How 'bout you? Same program pa rin ginagamit mo na nandoon sa journal mo?
Journal Entry #360 [size=x-small][UPDATED][/size]
Year 4, Day 52 [size=x-small](March 8, 2015)[/size]
BW: 162lbs ~ ???lbs
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Had just a total of 3hrs of sleep today. An hour sleep before heading to the race earlier this morning. Then another 2hrs in the afternoon.
Used 45lb Ivanko Olympic bar for Flat Barbell Bench Press.
30º Incline Dumbbell Bench Press - 90'sx15x3 50'sx22, x22, x22 [RESTS: 3min]
Flat Barbell Bench Press - 165lbs((25kg Finix rubber plates + 5kg Finix rubber plates) x2)x8x3 x5, x7, x7 [RESTS: 2min]
Push-ups - BWx40/65sec, BWx30/45sec [REST: 3min]
Sit-ups - BWx55/2min
Year 4, Day 53 [size=x-small](March 9, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
6hrs sleep last night.
Conventional Deadlift - (Overhand Grip) 185lbsx6 x10, 210lbsx6 x10, (Mixed Grip) 245lbsx6 x10, 285lbsx6 x4, 315lbsx6 x1 [1st-4th set RESTS: 3-5min][5th set REST: 7min]
Kroc Rows - 100'sx11x2 x15[R], x12[L], x16[R], x19[L] [RESTS: 2min]
Pull-ups - BWx15, BWx11, BWx11 [RESTS: 2min]
Seated Cable Rows - 180lbsx8x3 [RESTS: 2min]
NGayon kop lang nakita to! dang getting there!!! ripped as fuaarkk kna sir @core ako ung pandesal ko nasa pugon palang, tagal maluto. lol
Year 4, Day 53 [size=x-small](March 9, 2015)[/size]
Evening. Sa may condominium buildings sa Pasig City... Riverfront Residences.
Just had a mile. Need time to recover from sleep deprived nights.
1/8-mile Run/0:55.0 > 0:52.8 [RECORD: 0:41.1]
1/4-mile Run/1:44.8 > 1:45.6 [RECORD: 1:42.1]
1/2-mile Run/3:44.6 > 3:43.7 [RECORD: 3:36.0]
1-mile Run/7:33.5 > 8:10.4 [RECORD: 7:33.5]
2-mile Run/15:43.7 ~ ??? [RECORD: 15:28.4]
Inversion ankle sprain on the right ankle.
Year 4, Day 54 [size=x-small](March 10, 2015)[/size]
Morning. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
6hrs sleep again last night.
Used a 45lb Ivanko Olympic Bar for Flat Barbell Bench Press and 30lb Olympic Bar for Barbell Curls.
Flat Barbell Bench Press - 165lbs((25kg Finix rubber plates + 5kg Finix rubber plates) x2)x8x3 125lbs((20kg Finix rubber plates) x2)x12, x12, x12 [RESTS: 2-3min]
30º Incline Dumbbell Bench Press - 95'sx15x3 50'sx24, x23, x21 [RESTS: 2min]
Triceps Cable Push Downs [MAX stack: 150lbs] - 200lbsx12x2 stack x16x2 [REST: 2min]
Barbell Curls - 95lbsx12x2 85lbs((15kg Finix rubber plates) x2)x10, x10 [REST: 2min]
Standing Alt. Dumbbell Curls - 45'sx10x2 [REST: 2min]
Cable Curls - 100lbsx15x2 [REST: 2min]
Year 4, Day 55 [size=x-small](March 11, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Had an hour sleep prior going to Rotonda.
Used a 45lb standard Olympic Bar on Low Bar Squats.
Low Bar Squats - 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 210lbsx6 x10, 245lbsx6 x5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 180lbsx12, 270lbsx12, 360lbsx12, 450lbsx12 [RESTS: 3-5min]
Standing Calf Raise - 300lbsx12x3 [RESTS: 1min]
Year 4, Day 56 [size=x-small](March 12, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used 45lb standard Olympic Bar for Standing Overhead Press and Barbell Shrugs, and a 30lb Olympic EZ Bar for Upright Rows and Skull Crushers. Some machines have been fixed. Able to put the pin down to the maximum stack (the right stack; facing basketball half court) of Cable Station. Also the derailed roller of one of the Leg Press Machine has been fixed since last week.
Standing Overhead Press - 110lbsx8x3 x8, x5, x6 (70lbsx15 warm-up) [RESTS: 2-3min]
Seated Dumbbell Press - 40'sx11x3 x12, x11, x10 [RESTS: 2min]
Dumbbell Side Laterals - 30'sx12x2 x15, x15 [REST: 2min]
Barbell Shrugs - 220lbsx12x2 x15, x12 [REST: 2min]
Upright Rows - 125lbsx12x2 [REST: 2min]
Skull Crushers (EZ bar) - 95lbsx12x2 [REST: 2min]
Triceps Cable Push Downs [MAX stack: 190lbs] - 200lbs (stack + 10lb plate)x12x2 [REST: 2min]
As much I'm incompletely aware of, YES.
Journal Entry #115
Goes back over a year ago. (*January 28, 2015 @ 80kg BW)
Currently somewhere beyond 70kg.
Year 4, Day 57 [size=x-small](March 13, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used 45lb standard Olympic bar for Bent Over Barbell Rows.
Bent Over Barbell Rows - 140lbsx6 x10, 155lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 215lbsx6 x7 [1st-4th set RESTS: 2-5min][5th set REST: 5min]
Pull Downs - 160lbsx12x3 x10, x10, x10 [RESTS: 2min]
Seated Cable Rows (V-bar) - 195lbsx8x3 [RESTS: 2min]
Standing Calf Raise - 300lbsx12x3 [RESTS: 1min]
Pull-ups - BWx13, BWx13, BWx9 [RESTS: 2-3min]
props! looking good! mirin na!
Anong good luck? 'Di naman ako tatakbo. Mag-aassist lang.
Year 4, Day 60 [size=x-small](March 16, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used 45lb standard Olympic bar for Flat Barbell Bench Press.
30º Incline Dumbbell Bench Press - 70'sx15x3 x14, x12, x9 [RESTS: 2min]
Flat Barbell Bench Press - 170lbsx8x3 x9, x5, x6 [RESTS: 2min]
Weighted Dips - BW+50lbsx12x2 x8, x6, x7 [RESTS: 3min]
Weighted Leg Lifts - BW+25'sx12x2 x8, x12 (BW+10'sx15, BW+20'sx15 warm-up) [RESTS: 1-3min]
Weighted Sit-ups - BW+45lbsx15x2 [REST: 2min]
Sit-ups - BWx39/2min
assist pala. my bad! cheers
Year 4, Day 60 [size=x-small](March 16, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
At least 6hrs after CHEST WO, earlier today. Had 7hrs of sleep last night.
Used a 45lb standard Olympic bar for the deads.
Conventional Deadlift - (Overhand Grip) 185lbsx6 x10, 210lbsx6 x10, (Mixed Grip) 245lbsx6 x10, 285lbsx6 x6, 315lbsx6 x4 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Kroc Rows - 100'sx20x2 [RESTS: 2min]
Pull-ups - BWx12, BWx12, BWx10, BWx8 [RESTS: 2min]
Seated Cable Rows (V-bar) - 180lbsx8x3 [RESTS: 2min]