[align=center]-WEEK 3-[/align] Day 190 [size=x-small](July 23, 2012)[/size]
Bumalik sa mas malapit na gym. 5min walking distance from school. Meron pa rin yung twist sa left traps. Nahihirapan tuloy sa racking sa bench press. By the time na-hit ko na yung Friday Bench Press, Week 3, sinunod ko nalang yung sinabi sa program.
Flat Barbell Bench Press - 70lbsx5, 80lbsx5, 95lbsx5, 110lbsx5, 125lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 135lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 100lbsx5x5 [RESTS: 2-3min]Day 192 [size=x-small](July 25, 2012)[/size] BW:139lbs>143lbs
Flat Barbell Bench Press - 120lbsx5x5(-15%) 110lbsx4x1 [RESTS: 2-3min]
High Bar Squats - 85lbsx5, 95lbsx5, 110lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent-Over Barbell Rows - 105lbsx5x5 [RESTS: 2-3min][align=center]-WEEK 4-[/align] Day 197 [size=x-small](July 30, 2012)[/size]
Not in the attitude. Hindi masyadong nakuha yung 5meals/day at 7hour-sleep. Hindi pa rin fully naka-recover. Nahihirap pa rin mag-rack. Spotter lang muna sa racking. Kaso hindi naman marunong yung nag-spot. Hoping na makabuhat ako ulet na walang spot.
Nagkaroon ng bagong gym buddies. Apat, lima na lahat. Ewan ko lang kung tatagal sila. After this coming examination siguro, saka ko tuturuan yung dalawa. Medyo busy ang lahat.
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 130lbsx5 x1 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 145lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 110lbsx5x5 [RESTS: 2-3min]Day 199 [size=x-small](August 1, 2012)[/size] BW:143lbs>140lbs
[align=center]-WEEK 5-[/align] Day 204 [size=x-small](August 6, 2012)[/size]
Sinubukan ko kung gaano na kalaki ang improvement ng over-all strength ko. Pa-pyramid ako ng sets sa Deadlift; DL: 155x5, 180x5, 200x5, 220x5, 250x3. Na-burnout na ako pagkatapos ng last set. Di na rin kinaya nung grip ko. Bumibitaw na.
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5 x4 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 155lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 120lbsx5x5 [RESTS: 2-3min]Day 206 [size=x-small](August 8, 2012)[/size] BW:140lbs>143lbs
Flat Barbell Bench Press - 130lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 95lbsx5, 105lbsx5, 120lbsx5, 135lbsx5, 160lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent-Over Barbell Rows - 125lbsx5x5 [RESTS: 2-3min][align=center]-WEEK 6[DELOAD]-[/align] Day 218 [size=x-small](August 20, 2012)[/size]
Two weeks akong na-stuck sa week 6 nung program. Laging napo-postpone yung Thursday workout dahil sa malakas na ulan. Fully recovered na rin yung pilay sa traps ko, kaya ko na rin magre-rack sa bench-press kahit walang spotter. After deload week nung program, na-incorporate na din ako ng mga isolation exercises, mainly, for arms(triceps & biceps). Bale, inaayos ko pa.
Standing Overhead Press - 80lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 155lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx5x5(151lbs+15lbs) [RESTS: 2min][align=center]-WEEK 7-[/align] Day 225 [size=x-small](August 27, 2012)[/size]
Naligo sa beach nung Sunday. Umuulan. Pero hindi ko inaasahan yun sun-burn, drinopped ko tuloy yung Squat exercise for Monday, di kaya ng likod, masyadong mahapdi! Nakarecover din by Friday. Nakapag-squat din.
DL: 200x5. Humina yung grip ko. Nasobrahan ata nung nakaraang week. Worth it pa rin. 200 poundage.
Flat Barbell Bench Press - 130lbsx3x3 [RESTS: 2-3min]
High Bar Squats - 100lbsx3, 135lbsx3 x5, 170lbsx3 [1st-2nd set REST: 3-5min][3rd set REST: 5min]
Bent-Over Barbell Rows - 135lbsx3x3 [RESTS: 2-3min]
Push Downs (Rope Attachment) - 50lbsx12x4 [RESTS: 1min]
Skull Crushers - 30lbsx12x4 [RESTS: 1min]
Sit-ups - 12x4 [RESTS: 1min]Diet:
Laging nasa diet ko yung...
1, 1/2 cup of Quaker rolled oats(yung hindi instant)/ 4+ whole eggs(either fried or boiled)
[align=center]
Quaker oats with almonds(Milo Mixed) & Omelette(Neophyte version), with panulak apple incase naumay na.
[/align]
Cutting phase diet na...
No supps. Gusto kong makita yung potential ng katawan sa magiging result sa 5x5 Eclipse Bill Starr Program by all natural means. So far as expected, nag-gain naman ako ng 10+lbs.Progress Pics...[FIXED*]
Hindi ko pa kabisado yung mga pose. Practice pa. (May-September 2012)
[align=center]
Front Double Bicep Pose
[/align]
[align=center]
Back Double Bicep Pose
[/align]
[align=center]
Front Lat Spread Pose
[/align]
[align=center]
Back Lat Spread Pose
[/align]
[align=center]
Side Chest Pose
[/align]
[align=center]
Side Tricep Pose
[/align]
[align=center]
Most Muscular Pose
[/align]
Sa chest at lats lang ang napansin kong nagbago.
[align=center]
[/align]From October 15, na-move yung competition sa Saturday(October 13, 2012; 6pm). 5 weeks before comp. Alanganin. Kahit umabot, yung time lang talaga nung comp. Alanganin.
^ Dre pati muka naka flex ah. Galit na galit..
Yung last picture ba sa baba yun yung before pic?
Kung oo, ilang months pagitan nun?
Mas maganda sana gumawa ka ng mag kadikit ng before and after pic para mas macompare natin changes.
Good luck sa competition!
^ Dre pati muka naka flex ah. Galit na galit..
Yung last picture ba sa baba yun yung before pic?
Kung oo, ilang months pagitan nun?
Mas maganda sana gumawa ka ng mag kadikit ng before and after pic para mas macompare natin changes.
Good luck sa competition!
Noted. Medyo stretched yung image ng konti. Minor improvements lang; lats, chests, lower body.
hindi naman stretched yung pic mo kapag mag rrply sa post mo dito,try mo. Anyway,ba't nga ba minor improvements lang ang lats,chest at lower body mo? super heavy pa nga binubuhat mo kesa sakin at nag gain ka nmn ng weight,anyare boss?
[align=center]-WEEK 8-[/align] Day 232 [size=x-small](September 3, 2012)[/size]
45min Cardio @ 17:30. Disrupted na yung 5x5 Eclipse BS Program.
Laging may unsolicited spotting sa bench press, at at least 10min stretching before at warm-up sets during workout. Babawasan ko yung tinuro sa akin Wednsday, ma-uulit lang yung nangyari sa akin. Reverse Preacher Curl o Reverse Barbell Curl na may Concentration Curl for finishing sets for biceps at balik sa MP for shoulders. Execution ng proper form ng pull-ups. Kinuha yung magiging basehan para sa Standing Calf Raise exercise; 220lbs, 240lbs, 260lbs, 290lbs, 300lbsx12, medyo nawawala na sa form by 300lbs, assuming yan na yung max.
Noted. Medyo stretched yung image ng konti. Minor improvements lang; lats, chests, lower body.
hindi naman stretched yung pic mo kapag mag rrply sa post mo dito,try mo. Anyway,ba't nga ba minor improvements lang ang lats,chest at lower body mo? super heavy pa nga binubuhat mo kesa sakin at nag gain ka nmn ng weight,anyare boss?
Day 260 [size=x-small](October 1, 2012)[/size]
1RM last week. Mahirap talagang sundin yung program kapag puno yung gym. Susubukan muna doon sa gym sa may isang kanto. REST WEEK muna ngayon, then strength training phase ulet. Uumpisahan ko na sana yung GVT kaso naisip ko hindi pa ganun kalakas yung poundage ko sa bench press at pull-ups ko.
Conventional Deadlift (belt) = 270lbs
Bent-Over Barbell Rows = 170lbs
High Bar Squats = 200lbs
High Bar Squats = 220lbs
Standing Overhead Press = 90lbs
Pull-ups = BWx4
Ever since na nagstart akong mag-WO, wala pa akong nakitang ibang nag-DDL. Madalang din akong makakita dito ng nag-iisquat. Kung meron man, partial ROM pa.To give you an idea doon 'sana' sa sasalihan kong comp(event lang naman siya ng isang local gym)...
About doon sa comp. Hindi naman thong ang sinusuot doon, parang boxers naman ata, based on photos of previous years na nakapaskil doon sa gym. Masyadong pang maaga para sumali ako sa mga BB comp.
LF>Gyms with Oly bars(Pangasinan)...
[align=right]...kung meron man.[/align]
oi oi oi! Baka ma cyber bullying kayo!!!Bakit pala nakalagay sa supplements mo "drug-free"?
Do you consider supplements (e.g. Whey) a drug?
men lubusin mo na! haha
anyway, dahil sa masugid akong taga hanga ng PBB at sa willingness ko matuto about sa bodybuilding etc...natapos kong basahin yung journal na to. Sa lahat, so far, dito ako nalibang at tama yung iba ... napabilib at the same time sa mga mods/masters.
"Ever since na nagstart akong mag-WO, wala pa akong nakitang ibang nag-DDL. Madalang din akong makakita dito ng nag-iisquat. Kung meron man, partial ROM pa"
Ever since san ka nag gym? isang gym lang ba yan hangang ngayon? Anong name ng gym mo? kasi kung wala iba na DL jan,ibig sabihin ikaw pinaka malakas jan? Pero baka di mo lang na kikita yung iba kasi di naman ata ikaw ang may ari ng gym at mag damag ka mag babantay para malaman mo at mkita mo kung sino ang na DL or natutulog lang di ba? at sa isang post mo na:
"Mahirap talagang sundin yung program kapag puno yung gym. Susubukan muna doon sa gym sa may isang kanto."
Ibig sabihin ba nito sa lugar niyo at mga pinupuntahan mong gym eh wala talaga na DL kundi ikaw lang? aba kung ganun ikaw na pinaka malakas sa lugar niyo dahil ikaw lang ang na DL at 270 lbs pa
From Wk 1-10 continous ang increase ng deadlift ng 10 lbs kada session.
Deload sa Wk 6.
Wow gayang gaya yung program ah, walang palya?
Starting DL 115lbs agad?
Who would buy it?
It took me MONTHS of continous and serious lifting para makapag bench man lang ng 3 digit.
Considering 80-90% good na ang nutrition ko. May supplementation including a pre-workout booster to further enhance my performance.
Ito bangis ng starting stats considering galing sa 3x12 "Pang PUMP" program, sardinas at pa milo milo lang.
*Don't get me wrong, I don't envy your "Posted lifting stats", nor do I have the intention to embarass you. But at least make an honest journal.
Journal is there to help us to monitor our progress as well as our failure para malaman natin kung ano ang dapat baguhin sa training at nutrition natin at para makahingi ng tulong sa ibang experienced bodybuilders dito sa forum.
Not to copy the format of the program and then paste our supposed to be lifting stats.
"Ever since na nagstart akong mag-WO, wala pa akong nakitang ibang nag-DDL. Madalang din akong makakita dito ng nag-iisquat. Kung meron man, partial ROM pa"
Ever since san ka nag gym? isang gym lang ba yan hangang ngayon? Anong name ng gym mo? kasi kung wala iba na DL jan,ibig sabihin ikaw pinaka malakas jan? Pero baka di mo lang na kikita yung iba kasi di naman ata ikaw ang may ari ng gym at mag damag ka mag babantay para malaman mo at mkita mo kung sino ang na DL or natutulog lang di ba? at sa isang post mo na:
"Mahirap talagang sundin yung program kapag puno yung gym. Susubukan muna doon sa gym sa may isang kanto."
Ibig sabihin ba nito sa lugar niyo at mga pinupuntahan mong gym eh wala talaga na DL kundi ikaw lang? aba kung ganun ikaw na pinaka malakas sa lugar niyo dahil ikaw lang ang na DL at 270 lbs pa
Comments
Day 190 [size=x-small](July 23, 2012)[/size]
Bumalik sa mas malapit na gym. 5min walking distance from school. Meron pa rin yung twist sa left traps. Nahihirapan tuloy sa racking sa bench press. By the time na-hit ko na yung Friday Bench Press, Week 3, sinunod ko nalang yung sinabi sa program.
Flat Barbell Bench Press - 70lbsx5, 80lbsx5, 95lbsx5, 110lbsx5, 125lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 135lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 100lbsx5x5 [RESTS: 2-3min]Day 192 [size=x-small](July 25, 2012)[/size]
BW: 139lbs >143lbs
Standing Overhead Press - 70lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 135lbsx5x5 [RESTS: 3-5min]
High Bar Squats - 115lbsx5x5 [RESTS: 3-5min]
Pull-ups - BW(143lbs+5lbs)x5x5 [RESTS: 2min]Day 194 [size=x-small](July 27, 2012)[/size]
Flat Barbell Bench Press - 120lbsx5x5 (-15%) 110lbsx4x1 [RESTS: 2-3min]
High Bar Squats - 85lbsx5, 95lbsx5, 110lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent-Over Barbell Rows - 105lbsx5x5 [RESTS: 2-3min][align=center]-WEEK 4-[/align]
Day 197 [size=x-small](July 30, 2012)[/size]
Not in the attitude. Hindi masyadong nakuha yung 5meals/day at 7hour-sleep. Hindi pa rin fully naka-recover. Nahihirap pa rin mag-rack. Spotter lang muna sa racking. Kaso hindi naman marunong yung nag-spot. Hoping na makabuhat ako ulet na walang spot.
Nagkaroon ng bagong gym buddies. Apat, lima na lahat. Ewan ko lang kung tatagal sila. After this coming examination siguro, saka ko tuturuan yung dalawa. Medyo busy ang lahat.
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 130lbsx5 x1 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 145lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 110lbsx5x5 [RESTS: 2-3min]Day 199 [size=x-small](August 1, 2012)[/size]
BW: 143lbs >140lbs
Standing Overhead Press - 75lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 145lbsx5x5 [RESTS: 3-5min]
High Bar Squats - 125lbsx5x5 [RESTS: 3-5min]
Pull-ups - BW(140lbs+10lbs)x5x5 [RESTS: 2min]Day 201 [size=x-small](August 3, 2012)[/size]
Flat Barbell Bench Press - 125lbsx5x5 x5, x5, x5, x5, x3 [RESTS: 2-3min]
High Bar Squats - 95lbsx5, 105lbsx5, 120lbsx5, 135lbsx5, 155lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent-Over Barbell Rows - 115lbsx5x5 [RESTS: 2-3min]
post ka pic ng makita namain kung ready ka na nga...at masupportahan ka..
picture picture!
Day 204 [size=x-small](August 6, 2012)[/size]
Sinubukan ko kung gaano na kalaki ang improvement ng over-all strength ko. Pa-pyramid ako ng sets sa Deadlift; DL: 155x5, 180x5, 200x5, 220x5, 250x3. Na-burnout na ako pagkatapos ng last set. Di na rin kinaya nung grip ko. Bumibitaw na.
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5 x4 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 155lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 120lbsx5x5 [RESTS: 2-3min]Day 206 [size=x-small](August 8, 2012)[/size]
BW: 140lbs >143lbs
Standing Overhead Press - 80lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 155lbsx5x5 [RESTS: 3-5min]
High Bar Squats - 135lbsx5x5 [RESTS: 3-5min]
Pull-ups: BW(143lbs+5lbs)x5x5 [RESTS: 2min]Day 208 [size=x-small](August 10, 2012)[/size]
Flat Barbell Bench Press - 130lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 95lbsx5, 105lbsx5, 120lbsx5, 135lbsx5, 160lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent-Over Barbell Rows - 125lbsx5x5 [RESTS: 2-3min][align=center]-WEEK 6[DELOAD]-[/align]
Day 218 [size=x-small](August 20, 2012)[/size]
Two weeks akong na-stuck sa week 6 nung program. Laging napo-postpone yung Thursday workout dahil sa malakas na ulan. Fully recovered na rin yung pilay sa traps ko, kaya ko na rin magre-rack sa bench-press kahit walang spotter. After deload week nung program, na-incorporate na din ako ng mga isolation exercises, mainly, for arms(triceps & biceps). Bale, inaayos ko pa.
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5 [1st-4th set RESTS: 2-3min][5th setREST: 5min]
High Bar Squats - 155lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 120lbsx5x5 [RESTS: 2-3min]Day 221 [size=x-small](August 23, 2012)[/size]
BW: 143lbs >151lbs
Standing Overhead Press - 80lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 155lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx5x5(151lbs+15lbs) [RESTS: 2min][align=center]-WEEK 7-[/align]
Day 225 [size=x-small](August 27, 2012)[/size]
Naligo sa beach nung Sunday. Umuulan. Pero hindi ko inaasahan yun sun-burn, drinopped ko tuloy yung Squat exercise for Monday, di kaya ng likod, masyadong mahapdi! Nakarecover din by Friday. Nakapag-squat din.
DL: 200x5. Humina yung grip ko. Nasobrahan ata nung nakaraang week. Worth it pa rin. 200 poundage.
Flat Barbell Bench Press - 70lbsx3 x5, 110lbsx3 x5, 140lbsx3 x5 [1st-2nd set REST: 2-3min][3rd set REST: 5min]
High Bar Squats - 165lbsx3x3 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 130lbsx3x3 [RESTS: 2-3min]
Push Downs (Rope Attachment) - 50lbsx12x4 [RESTS: 1min]
Skull Crushers - 30lbsx12x4 [RESTS: 1min
Sit-ups - 12x4 [RESTS: 1min]Day 227 [size=x-small](August 29, 2012)[/size]
BW: 151lbs >150lbs
Standing Overhead Press - 85lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 165lbsx5x5 [RESTS: 3-5min]
Pull-ups - BW(150lbs+20lbs)x3x3 [RESTS: 2min]
Alt. Concentration Curl - 30lbsx12x4 [RESTS: 1min]
Standing Calf Raise - 100lbsx12x4 [RESTS: 1min]Day 229 [size=x-small](August 31, 2012)[/size]
Flat Barbell Bench Press - 130lbsx3x3 [RESTS: 2-3min]
High Bar Squats - 100lbsx3, 135lbsx3 x5, 170lbsx3 [1st-2nd set REST: 3-5min][3rd set REST: 5min]
Bent-Over Barbell Rows - 135lbsx3x3 [RESTS: 2-3min]
Push Downs (Rope Attachment) - 50lbsx12x4 [RESTS: 1min]
Skull Crushers - 30lbsx12x4 [RESTS: 1min]
Sit-ups - 12x4 [RESTS: 1min]Diet:
Laging nasa diet ko yung...
1, 1/2 cup of Quaker rolled oats(yung hindi instant)/ 4+ whole eggs(either fried or boiled)
[align=center]
Quaker oats with almonds(Milo Mixed) & Omelette(Neophyte version), with panulak apple incase naumay na.
[/align]
Cutting phase diet na...
No supps. Gusto kong makita yung potential ng katawan sa magiging result sa 5x5 Eclipse Bill Starr Program by all natural means. So far as expected, nag-gain naman ako ng 10+lbs.Progress Pics...[FIXED*]
Hindi ko pa kabisado yung mga pose. Practice pa. (May-September 2012)
[align=center]
Front Double Bicep Pose
[/align]
[align=center]
Back Double Bicep Pose
[/align]
[align=center]
Front Lat Spread Pose
[/align]
[align=center]
Back Lat Spread Pose
[/align]
[align=center]
Side Chest Pose
[/align]
[align=center]
Side Tricep Pose
[/align]
[align=center]
Most Muscular Pose
[/align]
Sa chest at lats lang ang napansin kong nagbago.
[align=center]
[/align]From October 15, na-move yung competition sa Saturday(October 13, 2012; 6pm). 5 weeks before comp. Alanganin. Kahit umabot, yung time lang talaga nung comp. Alanganin.
Yung last picture ba sa baba yun yung before pic?
Kung oo, ilang months pagitan nun?
Mas maganda sana gumawa ka ng mag kadikit ng before and after pic para mas macompare natin changes.
Good luck sa competition!
lol. After pics na yung mga nasa baba.
Next update nalang siguro.
130lbs. for Novice Div. Kaso 150lbs ako, baka hindi umabot...
hindi naman stretched yung pic mo kapag mag rrply sa post mo dito,try mo. Anyway,ba't nga ba minor improvements lang ang lats,chest at lower body mo? super heavy pa nga binubuhat mo kesa sakin at nag gain ka nmn ng weight,anyare boss?
Day 232 [size=x-small](September 3, 2012)[/size]
45min Cardio @ 17:30. Disrupted na yung 5x5 Eclipse BS Program.
Laging may unsolicited spotting sa bench press, at at least 10min stretching before at warm-up sets during workout. Babawasan ko yung tinuro sa akin Wednsday, ma-uulit lang yung nangyari sa akin. Reverse Preacher Curl o Reverse Barbell Curl na may Concentration Curl for finishing sets for biceps at balik sa MP for shoulders. Execution ng proper form ng pull-ups. Kinuha yung magiging basehan para sa Standing Calf Raise exercise; 220lbs, 240lbs, 260lbs, 290lbs, 300lbsx12, medyo nawawala na sa form by 300lbs, assuming yan na yung max.
Flat Barbell Bench Press - 70lbsx3, 110lbsx3 x5, 145lbsx3 x5 [1st-2nd set REST: 2-3min][3rd set REST: 5min]
High Bar Squats - 175lbsx3x3 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 140lbsx3x3 [RESTS: 2-3min]
Push Downs (Rope Attachment) - 60lbsx12x4 [RESTS: 1min]
Skull Crushers - 40lbsx12x4 [RESTS: 1min]Day 234 [size=x-small](September 5, 2012)[/size]
BW: 150lbs >151lbs
Standing Overhead Press - 85lbsx5x4 [RESTS: 3min]
Seated Overhead Press - 60lbsx12x4 [RESTS: 2min]
Behind-the-Neck Press - 50lbsx12x4 [RESTS: 2min]
Dumbbell Press - 60lbsx12x4 [RESTS: 2min]
Conventional Deadlift - 175lbsx5x5 [RESTS: 3-5min]
Pull-ups - BW(151lbs+25lbs)x3x3 [RESTS: 2min]
Preacher Curl - 50lbsx12x4 [RESTS: 1min]
Preacher Curl (Close Grip) - 50lbsx12x4 [RESTS: 1min]
Alt. Overhead Cable Curl - 30lbsx12x4 [RESTS: 1min]Day 236 [size=x-small](September 7, 2012)[/size]
Flat Barbell Bench Press - 135lbsx3x3 [RESTS: 2-3min]
High Bar Squats - 100lbsx3, 135lbsx3 x5, 180lbsx3 [1st-2nd set REST: 3-5min][3rd set REST: 5min]
Bent-Over Barbell Rows - 145lbsx3x3 [RESTS: 2-3min]
Push Downs (Rope Attachment) - 60lbsx12x4 [RESTS: 1min]
Skull Crushers - 40lbsx12, 45lbsx3x12 [RESTS: 1min]
Standing Calf Raise - 100lbsx4x12 [RESTS: 1min]
Sa diet pa rin as usual.
Flat Barbell Bench Press - 75lbsx5, 95lbsx5, 105lbsx5, 115lbsx5, 125lbsx1 x5 = 120lbs
High Bar Squats - 75lbsx5, 105lbsx5, 115lbsx5, 125lbsx5, 135lbsx5 = 130lbs
Bent Over Barbell Rows - 45lbsx5, 65lbsx5, 75lbsx5, 85lbsx5, 85lbsx5 x3 = 80lbs
[FRI]
Standing Overhead Press - 45lbsx5, 55lbsx5, 65lbsx5 = 65lbs
Conventional Deadlift - 75lbsx5, 105lbsx5, 125lbsx5, 135lbsx5, 135lbsx5 x3 = 130lbs
Pull-ups - BWx3, BWx2 (BW:135lbs)
[/align]
Flat Barbell Bench Press - 60lbsx5, 70lbsx5, 85lbsx5, 100lbsx5, 115lbsx5 x3 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 115lbsx5x5 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 80lbsx5x5 [RESTS: 2-3min]
[WED]
Standing Overhead Press - 60lbsx5x4 (40lbsx5 warm-up) [RESTS: 3min]
Conventional Deadlift - 115lbsx5x5 (65lbsx5 warm-up) [RESTS: 3-5min]
High Bar Squats - 100lbsx5x5 (65lbsx5) [RESTS: 3-5min]
Pull-ups - BWx5x5 x3, x3, x2, x4, x4 (BW: 138lbs) [RESTS: 2min]
[FRI]
Flat Barbell Bench Press - 110lbsx5x5 (60lbsx5 warm-up) [RESTS: 2-3min]
High Bar Squats - 65lbsx5, 75lbsx5, 90lbsx5, 105lbsx5, 125lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent Over Barbell Rows - 85lbsx5x5 [RESTS: 2-3min]
[/align]
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 120lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 120lbsx5x5 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 90lbsx5x5 [RESTS: 2-3min]
[WED]
Standing Overhead Press - 65lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 125lbsx5x5 [RESTS: 3-5min]
High Bar Squats - 115lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx5x5 x5, x4, x3, x4, x4 (BW: 139lbs) [RESTS: 2min]
[FRI]
Flat Barbell Bench Press - 115lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 70lbsx5, 80lbsx5, 95lbsx5, 115lbsx5, 135lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent Over Barbell Rows - 95lbsx5x5 [RESTS: 2-3min]
[/align]
Flat Barbell Bench Press - 70lbsx5, 80lbsx5, 95lbsx5, 110lbsx5, 125lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 135lbsx5x5 (65lbs warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 100lbsx5x5 [RESTS: 2-3min]
[WED]
Standing Overhead Press - 70lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 135lbsx5x5 [RESTS: 3-5min]
High Bar Squats - 115lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx5x5 (BW+5lbs: 148lbs) [RESTS: 2min]
[FRI]
Flat Barbell Bench Press - 120lbsx5x5 [RESTS: 2-3min] [size=x-small](Less than 15-20% weight lifted)[/size]x4
High Bar Squats - 85lbsx5, 95lbsx5, 110lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent Over Barbell Rows - 105lbsx5x5 [RESTS: 2-3min]
[/align]
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 130lbsx5 x1 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 145lbsx5x5 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 110lbsx5x5 [RESTS: 2-3min]
[WED]
Standing Overhead Press - 75lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 145lbsx5x5 [RESTS: 3-5min]
High Bar Squats - 125lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx5x5 (BW+10lbs: 150lbs) [RESTS: 2min]
[FRI]
Flat Barbell Bench Press - 125lbsx5x5 x5, x5, x5, x5, x3 [RESTS: 2-3min]
High Bar Squats - 95lbsx5, 105lbsx5, 120lbsx5, 135lbsx5, 155lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent Over Barbell Rows - 115lbsx5x5 [RESTS: 2-3min]
[/align]
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5 x4 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 155lbsx5x5 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 120lbsx5x5 [RESTS: 2-3min]
[WED]
Standing Overhead Press - 80lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 155lbsx5x5 [RESTS: 3-5min]
High Bar Squats - 135lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx5x5 (BW+5lbs: 148lbs) [RESTS: 2min]
[FRI]
Flat Barbell Bench Press - 130lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 95lbsx5, 105lbsx5, 120lbsx5, 135lbsx5, 160lbsx5 [1st-4th RESTS: 3-5min][5th set REST: 5min]
Bent Over Barbell Rows - 125lbsx5x5 [RESTS: 2-3min]
[/align]
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5 [1st-4th set RESTS: 2-3min][5th set RESTS: 5min]
High Bar Squats - 155lbsx5x5 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 120lbsx5x5 [RESTS: 2-3min]
[THU]
Standing Overhead Press - 80lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 155lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx5x5 (BW+15lbs: 166lbs) [RESTS: 2min]
[/align]
Flat Barbell Bench Press - 70lbsx5, 110lbsx5, 140lbsx5 [1st-2nd REST: 2min][3rd set REST: 5min]
High Bar Squats - 165lbsx3x3 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 130lbsx3x3 [RESTS: 2-3min]
Tricep Cable Press Downs (rope attachment) - 50lbsx4x12 [RESTS: 1min]
Skull Crushers - 30lbsx4x12 [RESTS: 1min]
Crunches - 4x12 [RESTS: 1min]
[WED]
Standing Overhead Press - 85lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 165lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx3x3 (BW+20lbs: 170lbs) [RESTS: 2min]
Alt. Dumbbell Curls - 15'sx4x12 [RESTS: 1min]
Standing Calf Raise - 100lbsx4x12 [RESTS: 1min]
[FRI]
Flat Barbell Bench Press - 130lbsx3x3 [RESTS: 2-3min]
High Bar Squats - 100lbsx3, 135lbsx3, 170lbsx3 [1st-2nd set REST: 3min][3rd set REST: 5min]
Bent Over Barbell Rows - 135lbsx3x3 [RESTS: 2-3min]
Tricep Cable Press Downs (rope attachment) - 50lbsx4x12 [RESTS: 1min]
Skull Crushers - 30lbsx4x12 [RESTS: 1min]
Crunches - 4x12 [RESTS: 1min]
[/align]
Flat Barbell Bench Press - 70lbsx3, 110lbsx3, 145lbsx3 [RESTS: 1st-2nd set REST: 2min][3rd set: 5min]
High Bar Squats - 175lbsx3x3 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 140lbsx3x3 [RESTS: 2-3min]
Tricep Cable Press Downs (rope attachment) - 60lbsx4x12 [RESTS: 1min]
Skull Crushers - 40lbsx4x12 [RESTS: 1min]
[WED]
Standing Overhead Press - 85lbsx5x4 [RESTS: 3min]
Seated Overhead Press - 50lbsx4x12 [RESTS: 2min]
Seated Dumbbell Press - 30'sx4x12 [RESTS: 2min]
Conventional Deadlift - 175lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx3x3 (BW+25lbs: 176lbs) [RESTS: 2min]
Preacher Curl - 50lbsx4x12 [RESTS: 1min]
Preacher Curl (Close Grip) - 50lbsx4x12 [RESTS: 1min]
Alt. Overhead Cable Curl - 30lbsx4x12 [RESTS: 1min]
[FRI]
Flat Barbell Bench Press - 135lbsx3x3 [RESTS: 2-3min]
High Bar Squats - 100lbsx3, 135lbsx3, 180lbsx3 [1st-2nd set REST: 3min][3rd set REST: 5min]
Bent Over Barbell Rows - 145lbsx3x3 [RESTS: 2-3min]
Tricep Cable Press Downs (rope attachment) - 60lbsx4x12 [RESTS: 1min]
Skull Crushers - 40lbsx12, 45lbsx3x12 [RESTS: 1min]
[/align]
Flat Barbell Bench Press - 70lbsx3, 110lbsx3, 150lbsx3 [1st-2nd REST: 2min][3rd set REST: 5min]
High Bar Squats - 185lbsx3x3 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 150lbsx3x3 [RESTS: 2-3min]
[WED]
Standing Overhead Press - 95lbsx3x3 [RESTS: 3min]
Conventional Deadlift - 185lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx3x3 (BW+30lbs: 143lbs) [RESTS: 2min]
[FRI]
Flat Barbell Bench Press - 140lbsx3x3 x1, x1, x2 [RESTS: 2-3min]
High Bar Squats - 105lbsx3, 150lbsx3, 190lbsx3 [1st-2nd set REST: 3min][3rd set REST: 5min]
Bent Over Barbell Rows - 155lbsx3x3 [RESTS: 2-3min]
[/align]
Flat Barbell Bench Press - 70lbsx3, 110lbsx3, 155lbsx3 [1st-2nd REST: 2min][3rd set REST: 5min]
High Bar Squats - 195lbsx3x3 (65lbsx5 warm-up) [RESTS: 3-5min]
Bent Over Barbell Rows - 160lbsx3x3 [RESTS: 2-3min]
[WED]
Standing Overhead Press - 100lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 195lbsx5x5 [RESTS: 3-5min]
Pull-ups - BWx3x3 (BW+35lbs: 149lbs) [RESTS: 2min]
[FRI]
Flat Barbell Bench Press - 145lbsx3x3 x2, x2, x3 (130lbsx5 warm-up) [RESTS: 2-3min]
High Bar Squats - 105lbsx3, 150lbsx3, 200lbsx3 [1st-2nd set REST: 3min][3rd set REST: 5min]
Bent Over Barbell Rows - 145lbsx3x3 [RESTS: 2-3min]
[/align]
1RM last week. Mahirap talagang sundin yung program kapag puno yung gym. Susubukan muna doon sa gym sa may isang kanto. REST WEEK muna ngayon, then strength training phase ulet. Uumpisahan ko na sana yung GVT kaso naisip ko hindi pa ganun kalakas yung poundage ko sa bench press at pull-ups ko.
Conventional Deadlift (belt) = 270lbs
Bent-Over Barbell Rows = 170lbs
High Bar Squats = 200lbs
Day 262 [size=x-small](October 3, 2012)[/size]
Flat Barbell Bench Press = 140lbs
Conventional Deadlift (belt) = 240lbs
Bent-Over Barbell Rows = 150lbs
Pull-ups = BWx6
Day 262 [size=x-small](October 5, 2012)[/size]
High Bar Squats = 220lbs
Standing Overhead Press = 90lbs
Pull-ups = BWx4
Ever since na nagstart akong mag-WO, wala pa akong nakitang ibang nag-DDL. Madalang din akong makakita dito ng nag-iisquat. Kung meron man, partial ROM pa.To give you an idea doon 'sana' sa sasalihan kong comp(event lang naman siya ng isang local gym)...
About doon sa comp. Hindi naman thong ang sinusuot doon, parang boxers naman ata, based on photos of previous years na nakapaskil doon sa gym. Masyadong pang maaga para sumali ako sa mga BB comp.
LF>Gyms with Oly bars(Pangasinan)...
[align=right]...kung meron man.[/align]
Bench: 150
Deadlift: 270
^Lokos!!!!
Do you consider supplements (e.g. Whey) a drug?
men lubusin mo na! haha
anyway, dahil sa masugid akong taga hanga ng PBB at sa willingness ko matuto about sa bodybuilding etc...natapos kong basahin yung journal na to. Sa lahat, so far, dito ako nalibang at tama yung iba ... napabilib at the same time sa mga mods/masters.
one thing, tomo ka men! ang lokos ng stats hihi
:sport:
Ever since san ka nag gym? isang gym lang ba yan hangang ngayon? Anong name ng gym mo? kasi kung wala iba na DL jan,ibig sabihin ikaw pinaka malakas jan? Pero baka di mo lang na kikita yung iba kasi di naman ata ikaw ang may ari ng gym at mag damag ka mag babantay para malaman mo at mkita mo kung sino ang na DL or natutulog lang di ba? at sa isang post mo na:
"Mahirap talagang sundin yung program kapag puno yung gym. Susubukan muna doon sa gym sa may isang kanto."
Ibig sabihin ba nito sa lugar niyo at mga pinupuntahan mong gym eh wala talaga na DL kundi ikaw lang? aba kung ganun ikaw na pinaka malakas sa lugar niyo dahil ikaw lang ang na DL at 270 lbs pa
Deload sa Wk 6.
Wow gayang gaya yung program ah, walang palya?
Starting DL 115lbs agad?
Who would buy it?
It took me MONTHS of continous and serious lifting para makapag bench man lang ng 3 digit.
Considering 80-90% good na ang nutrition ko. May supplementation including a pre-workout booster to further enhance my performance.
Ito bangis ng starting stats considering galing sa 3x12 "Pang PUMP" program, sardinas at pa milo milo lang.
WEEK 1
[Mon]
Bench: 60x5, 70x5, 85x5, 100x5, 115x5 x3 [RESTS: 1st-4th: 2-3min; 5th set: 5min]
Squats: 115x5x5 (warm-up 65x5) [RESTS: 3-5min bet. sets]
Rows: 80x5x5 [RESTS: 2-3min bet. sets]
[Wed]
MP: 60x5x4 (warm-up 40x5) [RESTS: 3min bet. sets]
DL: 115x5x5 (warm-up 65x5) [RESTS: 3-5min bet. sets]
Squats: 100x5x5 (warm-up 65x5) [RESTS: 3-5min bet. sets]
Pull-ups: BWx5x5 x3, x3, x2, x4, x4 (BW: 138lbs) [RESTS: 2min bet. sets]
[Fri]
Bench: 110x5x5 (warm-up 60x5) [RESTS: 2-3min bet. sets]
Squats: 65x5, 75x5, 90x5, 105x5, 125x5 [RESTS: 1st-4th: 3-5min; 5th set: 5min]
Rows: 85x5x5 [RESTS: 2-3min bet. sets]
*Don't get me wrong, I don't envy your "Posted lifting stats", nor do I have the intention to embarass you. But at least make an honest journal.
Journal is there to help us to monitor our progress as well as our failure para malaman natin kung ano ang dapat baguhin sa training at nutrition natin at para makahingi ng tulong sa ibang experienced bodybuilders dito sa forum.
Not to copy the format of the program and then paste our supposed to be lifting stats.
It's for your own good. Trust me.
^good point