BADASS in the MAKING

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  • dimzon03dimzon03 Posts: 1,552

    April 5, 2017

    Uni Gym - Monumento LRT
    7:30pm - 9:40pm
    10mins Stretching

    Low bar Squat (beltless)
    30kg x 12
    40kg x 10
    60kg x 10
    75kg x 8
    90kg x 9, 9, 9, 9

    Front Squat
    60kg x 8, 8, 8, 8

    Legpress
    150kg x 15, 15, 15

    DB RDL
    70lbs per hand x 10, 10, 10

    Lying Leg Curl
    45lbs x 10 per leg superset 70lbs x 8 both legs (3sets)

    Back Supported Row
    45kg x 12, 12, 12

    Back extension / Seated Calves raises
    BW+20kg x 12 / 25kg x 12 (4sets)

    Done

  • t4g4yt4g4y Posts: 1,944

    sir Melvs!!!!! kamusta long time ah :P hehehehe

  • cheesmackcheesmack Posts: 317

    @dimzon03 said:

    @t4g4y said:
    amino pang pa lobo? at creatine pang pa cuts? hahahahahahaha! eh ano naman mga itsura ng mga ahente mo sir? mukha bang mga nag bubuhat? haha

    Nagbubuhat naman sir kaso eto yata program eh.

    Mon - Chest / Arms
    Tues - Biceps / Triceps
    Wed - Chest / Arms
    Thurs - Rest
    Fri - Arms / Back
    Sat - Arms
    Sun - Toma

    lolz :blush:

    Buti may time ka pa. Huhu.

  • dimzon03dimzon03 Posts: 1,552

    @t4g4y said:
    sir Melvs!!!!! kamusta long time ah :P hehehehe

    ayos lang sir...hindi nako makapag log dito. kakalipat ko lang work.
    pero tuloy parin ensayo.

  • dimzon03dimzon03 Posts: 1,552

    @cheesmack said:

    @dimzon03 said:

    @t4g4y said:
    amino pang pa lobo? at creatine pang pa cuts? hahahahahahaha! eh ano naman mga itsura ng mga ahente mo sir? mukha bang mga nag bubuhat? haha

    Nagbubuhat naman sir kaso eto yata program eh.

    Mon - Chest / Arms
    Tues - Biceps / Triceps
    Wed - Chest / Arms
    Thurs - Rest
    Fri - Arms / Back
    Sat - Arms
    Sun - Toma

    lolz :blush:

    Buti may time ka pa. Huhu.

    hindi sakin yan hehe...hula ko lang na yan ginagawa ng kaopisina ko...base sa itsura ng katawan nya

  • dimzon03dimzon03 Posts: 1,552

    April 7, 2017

    Uni Gym - Monumento LRT
    8:00pm - 10:00pm
    10mins Stretching

    Flat BP
    20kg x 12
    40kg x 12
    62.5kg x 7, 7, 7, 7, 5

    Pullups
    BW x 10
    BW+10kg x 8, 8
    BW+15kg x 5, 5, 5

    Dips
    BW+20kg x 10, 10, 10

    Incline DB press
    50lbs x 10, 10, 10, 10

    Hammer Row Mahine / Hammer Incline press
    50kg x 15 / 30kg x 15 (3sets)

    Seated Cable Row
    100lbs x 15, 15, 12, 12

    OH Cable triceps ext / Machine curls (wide)
    Cable triceps pressdown / Machine curls (close)
    Face pulls

  • dimzon03dimzon03 Posts: 1,552

    April 9, 2017

    Punturin gym 101 - Valenzuela
    3:50pm - 6:00pm
    15mins Stretching

    Beltless DL
    115lbs x 10
    165lbs x 10
    215lbs x 8
    265lbs x 6
    285lbs x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

    Paused Front SQ
    120lbs x 5, 5, 5, 5, 5

    Goodmorning
    70lbs x 10, 10, 10, 10

    Battle Rope (3rounds)
    Alternate 10secs - Power Slam 10secs

    Lat Pullover Machine
    60lbs x 15
    70lbs x 15
    80lbs x 12, 12, 10

    Leg raises / Knee Raises
    BW x 15 / BW x 15
    BW x 12 / BW x 12
    BW x 10 / BW x 10

    Done

  • dimzon03dimzon03 Posts: 1,552

    April 11, 2017

    Uni Gym - Monumento LRT
    7:40pm - 9:20pm
    5mins Stretching

    OHP - Beltless
    10kg x 12
    20kg x 12
    30kg x 5
    42.5kg x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

    Pullups / Dips
    BW x 10 / BW x 10
    BW+15kg x 8 / BW+15kg x 15
    BW+15kg x 8 / BW+15kg x 12
    BW+15kg x 8 / BW+15kg x 15

    Hammer Incline press / Chest Supported Row
    85kg x 15 / 15kg x 15
    85kg x 15 / 25kg x 15 (3sets)

    Machine Row
    90lbs x 12, 12, 12, 12

    OH Cable triceps ext / Cable curls
    Face pull
    Cable triceps pressdown / Close EZ bar curls
    Side lateral raises

    Done

  • cheesmackcheesmack Posts: 317

    @dimzon03 said:

    @cheesmack said:

    @dimzon03 said:

    @t4g4y said:
    amino pang pa lobo? at creatine pang pa cuts? hahahahahahaha! eh ano naman mga itsura ng mga ahente mo sir? mukha bang mga nag bubuhat? haha

    Nagbubuhat naman sir kaso eto yata program eh.

    Mon - Chest / Arms
    Tues - Biceps / Triceps
    Wed - Chest / Arms
    Thurs - Rest
    Fri - Arms / Back
    Sat - Arms
    Sun - Toma

    lolz :blush:

    Buti may time ka pa. Huhu.

    hindi sakin yan hehe...hula ko lang na yan ginagawa ng kaopisina ko...base sa itsura ng katawan nya

    Onga no. Haha! Sorry nag skip-reading. Ikaw ba boss, ano schedule mo sa workout?

  • dimzon03dimzon03 Posts: 1,552

    @cheesmack said:

    Onga no. Haha! Sorry nag skip-reading. Ikaw ba boss, ano schedule mo sa workout?

    oks lang, malayo maging ganyan program ko.

    ngayon sched ko depende sa konsisyon ng katawan pero pero halos 3-4 times a week parin. No excuses kahit puyat o stress sa work. May pinaghahandaan ako sa october.

  • dimzon03dimzon03 Posts: 1,552

    Current liftings stats @ 5'4 62-63kg bodyweight

    High bar Squat - 300lbs x 1
    Flat BP - 200lbs x 1
    Conventional DL - 370lbs x 1
    OHP - 120lbs x 1
    Front SQ - 200lbs x 5
    Dips - BW+85lbs x 10
    Pullups - BW+50lbs x 6
    Snatch - 80lbs x 1
    Clean - 150lbs x 1

    Goal this year:

    Low bar Squat - 350lbs x 1
    Flat BP - 210 or 220lbs x 1
    Conventional DL - 400lbs x 1
    OHP - 150lbs x 1
    Front SQ - 250lbs x 1
    Dips - BW+100lbs x 8
    Pullups - BW+70lbs x 5
    Snatch - 100lbs x 1
    Clean - 180lbs x 1

    Hopefully gain more muscle @ 64-65kg bodyweight.

  • dimzon03dimzon03 Posts: 1,552

    April 16, 2017

    Punturin gym 101 - Valenzuela
    9:40am - 11:50am
    10mins Stretching

    Low Bar Squat
    50lbs x 10
    70lbs x 10
    115lbs x 12
    165lbs x 12
    185lbs x 8
    205lbs x 7, 7, 7, 7, 7

    High Bar Squat
    145lbs x 12, 12, 12

    RDL
    180lbs x 12, 12, 12, 12

    Leg Curls - Straight Set
    20lbs x 12(right) - 20lbs x 12(left)
    20lbs x 10(right) - 20lbs x 10(left)
    20lbs x 10(right) - 20lbs x 10(left)
    20lbs x 8(right) - 20lbs x 8(left)

    Standing Calves raises
    150lbs x 12, 12, 12

    Done

  • dimzon03dimzon03 Posts: 1,552

    April 18, 2017

    Uni Gym - Monumento LRT
    7:40pm - 9:50pm
    10mins Stretching

    Flat BP
    10kg x 15
    20kg x 12
    30kg x 12
    40kg x 10
    50kg x 9, 9, 9, 9, 9

    Pullups
    BW x 8
    BW+25lbs x 8 , 8
    BW x 5, 5

    Hammer Incline press / Hammer Low Row
    50kg x 15 / 70kg x 15 (4 sets)

    Dips
    BW x 120reps - 16mins

    Close grip Cable Rows
    110lbs x 10, 10, 10

    Chest Supported Rows
    60kg x 12, 12, 12

    One arm DB Rows
    80lbs x 8 per arm
    80lbs x 7 per arm
    80lbs x 5 per arm

    Machine Curls / V-bar triceps extension
    DB Skullcrusher / Hammer Curls
    Cable Curls / Reverse grip triceps extension
    Face pull / Side Lateral raises

    Done

  • kenzykenzy Posts: 663

    @dimzon03 said:
    April 9, 2017

    Punturin gym 101 - Valenzuela
    3:50pm - 6:00pm

    Battle Rope (3rounds)
    Alternate 10secs - Power Slam 10secs

    ginagawa mo din to pafs? nakakapagod noh? parang ang dali panoodin.

    may pinagawa saken ung instructor, functional exercise. halos mamatay ako, haha
    - 30 secs battle rope
    - 30 secs kettlebell
    - 30 secs sand ball throw
    - 30 secs sand bag curl
    - 30 secs burpees

    rest 1min

    3 sets.

    Grabe nakauwi nako ng bahay, parang pagod na pagod pa din puso ko

  • dimzon03dimzon03 Posts: 1,552

    @kenzy said:

    ginagawa mo din to pafs? nakakapagod noh? parang ang dali panoodin.

    may pinagawa saken ung instructor, functional exercise. halos mamatay ako, haha
    - 30 secs battle rope
    - 30 secs kettlebell
    - 30 secs sand ball throw
    - 30 secs sand bag curl
    - 30 secs burpees

    rest 1min

    3 sets.

    Grabe nakauwi nako ng bahay, parang pagod na pagod pa din puso ko

    Ginagawa ko lang yan depende sa gym na mapuntahan ko kung may battle rope sila. Pero pag ginawa ko yan sinisigurado ko na hindi pabebe waves ang magagawa ko hehe. Winawasiwas ko talaga.

    Astig! daig mo pa yung tumakbo nyan.

  • kenzykenzy Posts: 663

    ginagawa ko yan after ng workout ko

    15secs alternate, then 15secs kettlebell (2 sets)
    15secs snake waves, then 15secs kettlebell (2 sets)
    15secs power slam, then 15secs burpees (2 sets)

  • dimzon03dimzon03 Posts: 1,552

    @kenzy said:
    ginagawa ko yan after ng workout ko

    15secs alternate, then 15secs kettlebell (2 sets)
    15secs snake waves, then 15secs kettlebell (2 sets)
    15secs power slam, then 15secs burpees (2 sets)

    Nice! Ayus yan.

  • t4g4yt4g4y Posts: 1,944

    @dimzon03 said:

    This!

    pabebe waves .

    hahaha!

  • dimzon03dimzon03 Posts: 1,552

    @t4g4y said:

    hahaha!

    Meron kasi ako nakikita sa gym parang takot iwasiwas yung lubid kaya ang liliit ng waves na nagagawa. Hindi ko alam kung nagpapa-cool lang sa loob ng gym.

  • t4g4yt4g4y Posts: 1,944

    hahaha pinakitaan mo sample sir melvs? hahaha

  • dimzon03dimzon03 Posts: 1,552

    @t4g4y said:
    hahaha pinakitaan mo sample sir melvs? hahaha

    hahaha hindi naman sa pinakitaan. Nataon lang na ganun talaga ako mag battle rope. Kung tutuusin wala naman special sa ginawa ko. Winasiwas ko lang ng malakas yung lubid para mapagpag yung sahig lol...

  • dimzon03dimzon03 Posts: 1,552

    April 20, 2017

    Uni Gym - Monumento LRT
    7:35pm - 9:30pm
    10mins Stretching

    DL - Beltless
    30kg x 10
    40kg x 10
    50kg x 10
    70kg x 8
    90kg x 8
    115kg x 5, 5, 5, 5, 5, 5, 5

    Clean
    50kg x 5, 3, 3

    Goodmorning
    20kg x 10
    30kg x 10, 10, 10

    Rack Pulls
    110kg x 5
    120kg x 5
    130kg x 5
    140kg x 5
    150kg x 5

    Seated Cable Rows / Kneeling Cable Crunches
    100lbs x 12 / 100lbs x 20 (3sets)

    10mins Abdominals

  • dimzon03dimzon03 Posts: 1,552

    April 24, 2017

    Office Gym
    7:30 pm - 8:25pm
    5mins Stretching

    Deload week

    Flat DB press / DB Rows
    20kg x 15
    22.5kg x 12
    25kg x 12 / 25kg x 12
    25kg x 12 / 25kg x 12
    25kg x 12 / 25kg x 12
    25kg x 10 / 25kg x 12

    Dips
    BW x 20, 15, 15, 15, 12, 10, 6, 7

    Incline DB press / Lat Pulldown
    22.5kg x 12 / 100lbs x 12
    22.5kg x 12 / 100lbs x 12
    22.5kg x 12 / 100lbs x 12

    One arm DB row / Machine flyes
    25kg x 15 / 60lbs x 12
    25kg x 15 / 60lbs x 12
    25kg x 15 / 60lbs x 12

    Done

  • t4g4yt4g4y Posts: 1,944

    wow may gym na rin pala sa office mo sir hehe nice!

  • dimzon03dimzon03 Posts: 1,552

    @t4g4y said:
    wow may gym na rin pala sa office mo sir hehe nice!

    sa nilipatan kong company meron ngayun...pero puro DB at machines lang.
    eh nataon deload ako ngayun...sinubukan ko lang hehe

  • dimzon03dimzon03 Posts: 1,552

    April 25, 2017

    Uni Gym - Monumento LRT
    7:40pm - 9:45pm
    10mins Stretching

    Squat - Beltless
    20kg x 12
    40kg x 12
    60kg x 12
    80kg x 5, 5, 5
    100kg x 1
    110kg x 1
    120kg x 1
    130kg x 1 (beltless PR rpe8)

    Paused Front Squat
    40kg x 8
    70kg x 5, 5, 5, 5, 5

    Sumo DL
    100kg x 5, 5, 5, 5, 5

    RDL
    70kg x 8, 8, 8

    Seated Cable Rows
    100lbs x 12, 12, 12, 12
    Dropset
    100lbs x 8
    80lbs x 8
    60lbs x 10

    Lying Leg Curl / Standing Calves raises
    80lbs x 12 / 90kg x 10
    80lbs x 12 / 90kg x 10
    80lbs x 12 / 90kg x 10

    Done

  • ivandeasisivandeasis Posts: 74

    @dimzon03 habang cnoconvert ko nalulula ako lalo. mamao hehe

  • dimzon03dimzon03 Posts: 1,552

    @ivandeasis said:

    @dimzon03 habang cnoconvert ko nalulula ako lalo. mamao hehe

    Thanks bro, excited na nga ako bumili ng belt para makapag sagad nasa ensayo.

    Tuloy mo lang training mo, yung mga PR mo ngayun sa susunod warmup sets nalng.

  • pandoypandoy Posts: 596

    sana someday ma hit ko yang mga numbers mo sir. hehe.
    more gains to come!

  • dimzon03dimzon03 Posts: 1,552

    @pandoy said:
    sana someday ma hit ko yang mga numbers mo sir. hehe.
    more gains to come!

    Kaya yan bro! basta may malinaw ka na goal at desidido ka... hindi malayo ma-hit mo yan...goodluck bro!

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