[align=center]-WEEK 13-[/align] Year 4, Day 61 [size=x-small](March 17, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Arrived 9:47pm. Left past gym closing time—10:22pm.
Used a 45lb standard Olympic bar.
Low Bar Squats - 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 215lbsx6 x10, 245lbsx6 x8 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Leg Press - 450lbsx12x2 [REST: 1min] Standing Calf Raise - 315lbsx12x3 [RESTS: 1min] < MISSED. Due to gym closing time.
Bilib ako dito ke sir walang ka supplement supplement! pero grabing improvement.. ka height dn kita sir or mas mtangkad ng 1 inch sabi kasi 5'6 ako haha.. best of luck sir!!
[align=center]-WEEK 13-[/align] Year 4, Day 62 [size=x-small](March 18, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
At least 4hrs sleep earlier of the day. Used a 45lb standard Olympic Bar for Standing Overhead Press and Barbell Shrugs and a 30lb Olympic EZ Bar for Upright Rows and Skull Crushers. The gym actually has a seat with a back rest that can be adjusted from near 90º down to zero flat. Still finding the right platform elevation for the feet to clean the dumbbells perfectly.
[align=center]-WEEK 13-[/align] Year 4, Day 63 [size=x-small](March 19, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used a 30lb Olympic EZ bar for Barbell Curls. 2min REST between various push-ups.
[align=center]-WEEK 13-[/align] Year 4, Day 66 [size=x-small](March 22, 2015)[/size]
Morning. Sa may 400m-track sa Pasig City... Rizal High School.
3hrs sleep. Need to reevaluate this one.
[align=center]-WEEK 13-[/align] Year 4, Day 67 [size=x-small](March 23, 2015)[/size] BW:162lbs>165lbs
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
3 Days NO WORKOUT. And 3 Nights it has been just more or less 3hrs sleep. [size=x-small](*For the record.)[/size]
[align=center]-WEEK 13-[/align] Year 4, Day 67 [size=x-small](March 23, 2014)[/size]
Evening. Sa may bakal gym sa Sta. Lucia, Pasig City... Kanaba Gym.
Few hours after afternoon WO. Workout with PBB member Mong. Arrived an hour late according to the settled time. [size=x-small](AGAIN!)[/size]
Jeepney ride from Rotonda-Dr. Sixto Antonio Avenue heading to Marikina-Palengke, then dropped off Tramo, then another jeepney ride from Tramo heading to Ever Gotesco Mall. Dropped along Ortigas Avenue-Extension.
Comparable to gym I used to train on back in San Carlos City, Pangasinan—Jero's Gym. Old school, but not hardcore. Small scale, two-room gym. Equipments are tightly packed. The benches for Flat Barbell Bench Press lack the length for sufficient for head rest. There's no mirror around the squat rack. Plates comes in variety, with at least a pair of 50's plates. DB's up to 70's (assembled). Bars are the typical 10lb/5ft. The gym floor is covered with some layer of foam. Has the cheapest rates I've known around Pasig City, so far.
[align=center]-WEEK 13-[/align] Year 4, Day 69 [size=x-small](March 25, 2015)[/size]
Morning. Sa may condominium buildings sa Pasig City... Riverfront Residences.
Slept by 3am last night. Had 4hrs sleep.
[align=center]-WEEK 13-[/align] Year 4, Day 69 [size=x-small](March 25, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan... Hammer Fitness Gym.
2hrs sleep after the 2-mile RUN.
[align=center]-WEEK 14-[/align] Year 4, Day 74 [size=x-small](March 30, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
5 Days NO WORKOUT. 'Can't bear to pass another day. Did some deads, rows and pulls!
Popped the half-recovered wound on the left palm, prior the fourth set of the Conventional Deadlift. Bloods drippin'. Tolerated the pain. But above all... the 'FEAR'. NO EXCUSE!
[align=center]-WEEK 14-[/align] Year 4, Day 75 [size=x-small](March 31, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Pasig Fitness Gym.
Just a day after bursting the recovering wound of the left palm. Tolerance over the pain. NO EXCUSE!
[align=center]
PBB GWO @ Pasig Fitness Gym [L-R Front Row]Jettie, Vinch[Back Row]Jettie's colleague, Raymond, Core, NRG, Dimzon, Mong
I always wanted to try using the bumper plates.
Consider the first set as the warm-up!
Conventional Deadlift (Mixed Grip) - 321lbsx7 (([130kg] | 20kg + 15kg + 15kg + 10kg + 5kg standard bumper plates) x2 + 35lbs of the standard olympic bar) MAX OUT
Conventional Deadlift (Mixed Grip) - 343lbsx2 (([140kg] | 20kg + 15kg + 15kg + 10kg + 10kg standard bumper plates) x2 + 35lbs of the standard olympic bar), 365lbsx1 (([150kg] | 20kg + 15kg + 15kg + 10kg + 10kg + 5kg standard bumper plates) x2 + 35lbs of the standard olympic bar) = 365lbs [RESTS: 5min+]
[align=center]
Deadlift Attempt @ 343lbs(155kg*) [size=x-small](Bar weight included.)[/size] Setting up the mind...
Deadlift Attempt @ 343lbs(155kg*) [size=x-small](Bar weight included.)[/size] Strikin' the iron whilst hot!
Deadlift Lockout @ 343lbs(155kg*) [size=x-small](Bar weight included.)[/size] Had it for two reps with no belt!
[/align]
And not a single belt was given on that day... #NewPR#NoBelt#RAW
Then PWO meal @ the nearby McDonalds with the fellow PBB Members...
Well met, Dimzon, Jettie and his colleague, Mong, NRG, Raymond, Vinch and SmallWIJI! [size=x-small](Kahit sandali lang dumaan si sir @SmallWIJI )[/size] 'Til next time...
[align=center]-WEEK 14-[/align] Year 4, Day 75 [size=x-small](March 31, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used a 45lb Olympic bar for Low Bar Squats and a 30lb Olympic EZ bar for Barbell Curls.
Low Bar Squats - Low Bar Squats - 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 215lbsx6 x10, 245lbsx6 x4 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 450lbsx12x2 [REST: 2min]
Barbell Curls (EZ bar) - 95lbsx12x2 [REST: 2min]
Standing Alt. Dumbbell Curls - 45'sx12x2 [REST: 2min]
Standing Calf Raise - 315lbsx12x3 [RESTS: 1min]
[align=center]-WEEK 14-[/align] Year 4, Day 77 [size=x-small](April 2, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Used a 30lb short Olympic bar for Skull Crushers.
[align=center]-WEEK 14-[/align] Year 4, Day 78 [size=x-small](April 3, 2015)[/size]
Morning. Sa may condominium buildings sa Pasig City... Riverfront Residences.
Most of the distances of the 3rd mile was walked.
[align=center]-WEEK 14-[/align] Year 4, Day 81 [size=x-small](April 6, 2015)[/size]
Morning. Sa may park sa Manila... Luneta Park.
1½hr sleep. 2min Push-up Test. Didn't count the LAST grind.
[align=center]-WEEK 14-[/align] Year 4, Day 83 [size=x-small](April 8, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
'Been sick since early morning yesterday. 'Been craving for weights for hours, so "strike whilst the iron is hot" they said. We'll I'm a bit hot. [size=x-small](*And a bit well when this happened.)[/size]
[align=center]-WEEK 14-[/align] Year 4, Day 91 [size=x-small](April 16, 2015)[/size]
Morning. Sa may plaza sa Bayambang...
8 Days NO TRAINING.
One is still immeasurably better than zero!
[align=center]-WEEK 14-[/align] Year 4, Day 93 [size=x-small](April 18, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Took the same path walking back home...
Comments
Year 4, Day 61 [size=x-small](March 17, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Arrived 9:47pm. Left past gym closing time—10:22pm.
Used a 45lb standard Olympic bar.
Low Bar Squats - 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 215lbsx6 x10, 245lbsx6 x8 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Leg Press - 450lbsx12x2 [REST: 1min]
Standing Calf Raise - 315lbsx12x3 [RESTS: 1min] < MISSED. Due to gym closing time.
Year 4, Day 62 [size=x-small](March 18, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
At least 4hrs sleep earlier of the day. Used a 45lb standard Olympic Bar for Standing Overhead Press and Barbell Shrugs and a 30lb Olympic EZ Bar for Upright Rows and Skull Crushers. The gym actually has a seat with a back rest that can be adjusted from near 90º down to zero flat. Still finding the right platform elevation for the feet to clean the dumbbells perfectly.
Standing Overhead Press - 110lbsx8x3 x7, x5, x7 (70lbsx15 warm-up) [RESTS: 2-3min]
Seated Dumbbell Press - 60'sx12x3 x10, x8, x6 (40'sx15, 40'sx15, 50'sx15 warm-up) [RESTS: 2-3min]
Dumbbell Side Laterals - 30'sx16x2 [REST: 2min]
Barbell Shrugs - 230lbsx12x2 x14, x9, x6 [RESTS: 2min]
Upright Rows - 130lbsx12x2 x13, x13 [REST: 2min]
Skull Crushers (EZ bar) - 100lbsx12x2 x12, x15 [REST: 2min]
Triceps Cable Push Downs [MAX stack: 190lbs] - stack + 20lbsx12x2 x12, x11 [REST: 2min]
[size=x-small][LIFT-RUN-BANG][/size] 5 brutal truths about lifting and life [size=x-small]by Paul Carter[/size]
Year 4, Day 63 [size=x-small](March 19, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used a 30lb Olympic EZ bar for Barbell Curls. 2min REST between various push-ups.
Barbell Curls (EZ bar) - 90lbsx10x2 (55lbsx15 warm-up) [REST: 2min]
Standing Alt. Dumbbell Curls - 45'sx12x2 [REST: 2min]
Diamond Push-ups - BWx28 [REST: 2min]
Push-ups - BWx40 [REST: 2min]
Wide Push-ups - BWx36
Year 4, Day 66 [size=x-small](March 22, 2015)[/size]
Morning. Sa may 400m-track sa Pasig City... Rizal High School.
3hrs sleep. Need to reevaluate this one.
2-mile Run/19.42.3 = 8*/100
*APFT Standard
2-mile Run/17:21.0 > 19.42.3 [RECORD: 16:17.4]
Year 4, Day 67 [size=x-small](March 23, 2015)[/size]
BW: 162lbs > 165lbs
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
3 Days NO WORKOUT. And 3 Nights it has been just more or less 3hrs sleep. [size=x-small](*For the record.)[/size]
Bent Over Barbell Rows - 140lbsx6 x10, 155lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 215lbsx6 x8 [1st-4th set RESTS: 2-5min][5th set REST: 5min]
Pull Downs - 160lbsx12x3 x12, x10, x12 [RESTS: 2-3min]
Seated Cable Rows (V-bar) - 195lbsx9x3 [RESTS: 2-3min]
Standing Calf Raise - 315lbsx12x3 [RESTS: 1min]
Pull-ups - BWx14, BWx11, BWx9 [RESTS: 2min]
Checked weight on the scale couple hours after WO, prior going to Kanaba Gym for a settled WO with PBB member Mong.
Year 4, Day 67 [size=x-small](March 23, 2014)[/size]
Evening. Sa may bakal gym sa Sta. Lucia, Pasig City... Kanaba Gym.
Few hours after afternoon WO. Workout with PBB member Mong. Arrived an hour late according to the settled time. [size=x-small](AGAIN!)[/size]
Jeepney ride from Rotonda-Dr. Sixto Antonio Avenue heading to Marikina-Palengke, then dropped off Tramo, then another jeepney ride from Tramo heading to Ever Gotesco Mall. Dropped along Ortigas Avenue-Extension.
Comparable to gym I used to train on back in San Carlos City, Pangasinan—Jero's Gym. Old school, but not hardcore. Small scale, two-room gym. Equipments are tightly packed. The benches for Flat Barbell Bench Press lack the length for sufficient for head rest. There's no mirror around the squat rack. Plates comes in variety, with at least a pair of 50's plates. DB's up to 70's (assembled). Bars are the typical 10lb/5ft. The gym floor is covered with some layer of foam. Has the cheapest rates I've known around Pasig City, so far.
30º Incline Dumbbell Bench Press - 70'sx15x3 x15, x12, x10 [RESTS: 3-5min]
Flat Barbell Bench Press - 170lbsx8x3 x8, x7, x7 [RESTS: 3min]
Weighted Dips - BW+50lbsx12x2 x15, x15, x15 [RESTS: 3min]
Weighted Leg Lifts - BW+25'sx12x2 [RESTS: 1min]
Weighted Sit-ups - BW+45lbsx15x2 [REST: 2min]
Then some cals nearby McDonalds after the WO.
[align=center]
Thanks to Mong. 'Til next time...
Year 4, Day 69 [size=x-small](March 25, 2015)[/size]
Morning. Sa may condominium buildings sa Pasig City... Riverfront Residences.
Slept by 3am last night. Had 4hrs sleep.
2-mile Run/16:07.8 = 57*/100
*APFT Standard
1/8-mile Run/0:52.8 > 0:55.6 [RECORD: 0:41.1]
1/4-mile Run/1:45.6 > 1:43.0 [RECORD: 1:42.1]
1/2-mile Run/3:43.7 > 3:41.6 [RECORD: 3:36.0]
1-mile Run/8:10.4 > 7:47.1 [RECORD: 7:33.5]
2-mile Run/15:43.7 > 16:07.8 [RECORD: 15:28.4]
Shin splints on lower left leg.
Year 4, Day 69 [size=x-small](March 25, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan... Hammer Fitness Gym.
2hrs sleep after the 2-mile RUN.
30º Incline Dumbbell Bench Press - 70'sx15x3 x15, x10, x11 [RESTS: 2-3min]
Flat Barbell Bench Press - 170lbsx8x3 x9, x8, x7 [RESTS: 3min]
[align=center]
[/align]
Weighted Dips - BW+50lbsx12x2 x7, x6, x6 [RESTS: 2min]
Weighted Sit-ups - BW+45lbsx15x2 x20, x20 [REST: 2min]
Rope Climbing [HEIGHT: 10ft] - BWx2 [REST: 2min]
[align=center]
Rope Climbing 2nd Attempt
Forgot how to get down from the top. [size=x-small](*My bad!)[/size]
[/align]
Kaya nga eh. 'Been busy from review and recovery.
Year 4, Day 74 [size=x-small](March 30, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
5 Days NO WORKOUT. 'Can't bear to pass another day. Did some deads, rows and pulls!
Popped the half-recovered wound on the left palm, prior the fourth set of the Conventional Deadlift. Bloods drippin'. Tolerated the pain. But above all... the 'FEAR'. NO EXCUSE!
Conventional Deadlift - (Overhand Grip) 185lbsx6 x10, 210lbsx6 x10, (Mixed Grip) 245lbsx6 x10, 285lbsx6, 315lbsx6 x5 [1st-4th set RESTS: 3-5min][5th set REST: 9min]
Kroc Rows - 100'sx21x2 x22, x22 [RESTS: 2-3min]
Pull-ups - BWx14, BWx11, BWx8, BWx6 [RESTS: 2min]
Seated Cable Rows - 180lbsx9x3 x10, x10, x10 [RESTS: 2min]
Year 4, Day 75 [size=x-small](March 31, 2015)[/size]
Afternoon. Sa may bakal gym sa Caniogan, Pasig City... Pasig Fitness Gym.
Just a day after bursting the recovering wound of the left palm. Tolerance over the pain. NO EXCUSE!
[align=center]
PBB GWO @ Pasig Fitness Gym
[L-R Front Row] Jettie, Vinch [Back Row] Jettie's colleague, Raymond, Core, NRG, Dimzon, Mong
PBB GWO @ Pasig Fitness Gym
[L-R] Jettie, Raymond, Core, NRG, Vinch, Dimzon, Mong
[/align]
I always wanted to try using the bumper plates.
Consider the first set as the warm-up!
Conventional Deadlift (Mixed Grip) - 321lbsx7 (([130kg] | 20kg + 15kg + 15kg + 10kg + 5kg standard bumper plates) x2 + 35lbs of the standard olympic bar)
MAX OUT
Conventional Deadlift (Mixed Grip) - 343lbsx2 (([140kg] | 20kg + 15kg + 15kg + 10kg + 10kg standard bumper plates) x2 + 35lbs of the standard olympic bar), 365lbsx1 (([150kg] | 20kg + 15kg + 15kg + 10kg + 10kg + 5kg standard bumper plates) x2 + 35lbs of the standard olympic bar) = 365lbs [RESTS: 5min+]
[align=center]
Deadlift Attempt @ 343lbs(155kg*) [size=x-small](Bar weight included.)[/size]
Setting up the mind...
Deadlift Attempt @ 343lbs(155kg*) [size=x-small](Bar weight included.)[/size]
Strikin' the iron whilst hot!
Deadlift Lockout @ 343lbs(155kg*) [size=x-small](Bar weight included.)[/size]
Had it for two reps with no belt!
[/align]
And not a single belt was given on that day... #NewPR #NoBelt #RAW
Then PWO meal @ the nearby McDonalds with the fellow PBB Members...
Well met, Dimzon, Jettie and his colleague, Mong, NRG, Raymond, Vinch and SmallWIJI! [size=x-small](Kahit sandali lang dumaan si sir @SmallWIJI )[/size] 'Til next time...
Year 4, Day 75 [size=x-small](March 31, 2015)[/size]
Evening. Sa may bakal gym sa Caniogan, Pasig City... Hammer Fitness Gym.
Used a 45lb Olympic bar for Low Bar Squats and a 30lb Olympic EZ bar for Barbell Curls.
Low Bar Squats - Low Bar Squats - 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 215lbsx6 x10, 245lbsx6 x4 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 450lbsx12x2 [REST: 2min]
Barbell Curls (EZ bar) - 95lbsx12x2 [REST: 2min]
Standing Alt. Dumbbell Curls - 45'sx12x2 [REST: 2min]
Standing Calf Raise - 315lbsx12x3 [RESTS: 1min]
Year 4, Day 77 [size=x-small](April 2, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Used a 30lb short Olympic bar for Skull Crushers.
Skull Crushers - 30kgx15x2 [REST: 2min]
Triceps Cable Push Down [MAX stack: 150lbs] - stackx22x2 [REST: 2min]
Kick-backs - 20'sx20, 25'sx20, 30'sx20, 35'sx20, 40'sx20 [RESTS: 2-3min]
Sit-ups - BWx59/2min
Pull-ups - BWx16, BWx8, BWx10 [RESTS: 3min]
Continuous reps. Most importantly knowing how to pull.
Year 4, Day 78 [size=x-small](April 3, 2015)[/size]
Morning. Sa may condominium buildings sa Pasig City... Riverfront Residences.
Most of the distances of the 3rd mile was walked.
2-mile Run/18:09.7 = 29*/100
*APFT Standard
1/8-mile Run/0:55.6 > 1:15.2 [RECORD: 0:41.1]
1/4-mile Run/1:43.0 > 1:55.8 [RECORD: 1:42.1]
1/2-mile Run/3:41.6 > 4:01.6 [RECORD: 3:36.0]
1-mile Run/7:47.1 > 8:40.7 [RECORD: 7:33.5]
2-mile Run/16:07.8 > 18:09.7 [RECORD: 15:28.4]
3-mile Run/32:42.6 ~ 32:42.6
Year 4, Day 81 [size=x-small](April 6, 2015)[/size]
Morning. Sa may park sa Manila... Luneta Park.
1½hr sleep. 2min Push-up Test. Didn't count the LAST grind.
Push-up - BWx66/2min
[align=center]
2min Push-up Test Attempt
Breathe...
2min Push-up Test Attempt
2min Push-up Test Attempt
2min Push-up Test Attempt
... 66! ...
2min Push-up Test Attempt
2min Push-up Test Attempt
Last ONE!
[/align]
Year 4, Day 83 [size=x-small](April 8, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
'Been sick since early morning yesterday. 'Been craving for weights for hours, so "strike whilst the iron is hot" they said. We'll I'm a bit hot. [size=x-small](*And a bit well when this happened.)[/size]
Standing Overhead Press - 110lbsx8x3 x7, x5, x4 (70lbsx12 warm-up) [RESTS: 2-3min]
Seated Dumbbell Press - 60'sx12x3 50'sx15, x15, x15 [RESTS: 2-3min]
Dumbbell Side Laterals - 30'sx17x2 [REST: 2min]
Barbell Shrugs - 240lbsx12x2 [REST: 2min] < MISSED. Due to sickness.
Upright Rows - 135lbsx12x2 [REST: 2min]
Yes.
Year 4, Day 91 [size=x-small](April 16, 2015)[/size]
Morning. Sa may plaza sa Bayambang...
8 Days NO TRAINING.
One is still immeasurably better than zero!
2-mile Run/20:10.8 = 1*/100
*APFT Standard
2-mile Run/18:09.7 > 20:10.8 [RECORD: 15:28.4]
Year 4, Day 93 [size=x-small](April 18, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Took the same path walking back home...
2-mile Run/16:40.8 = 36*/100
*APFT Standard
1/8-mile Run/1:15.2 > 0:45.4 [RECORD: 0:41.1]
1/4-mile Run/1:55.8 > 1:51.5 [RECORD: 1:42.1]
1/2-mile Run/4:01.6 > 3:48.9 [RECORD: 3:36.0]
1-mile Run/8:40.7 > 8:05.4 [RECORD: 7:33.5]
2-mile Run/20:10.8 > 16:40.8 [RECORD: 15:28.4]
2-mile Run-Walk/14:00.4 ~ 14:00.4