2a) Supinated Bent-over Barbell Row (4 sets x 4 reps)
- Warm-up: 20kg x 10, 40kg x 8, 50kg x 4, 55kg x 2, 57.5kg x 1
- Work set: 57.5kg x 4 reps x 4 sets
* PR! Felt great on the first set, the remaining sets felt like a grind after a very brief and short rest periods with the superset.
2b) Bent-over DB Row (4 sets x 8 reps)
- Work set: 35lb x 8 reps x 4 sets
* Just 15s rest in between the heavy BB row and this, and boy, it was tough after the first superset.
3a) Slight Incline DB Press (4 sets x 4 reps)
- Work set: 60lb x 5 reps, 60lb x 4 reps x 3 sets
* Damn tough. Will just try to increase reps next week.
3b) Cable Crossover (4 sets x 8 reps)
- Work set: Slot#3 x 10 reps, Slot#3 x 8 reps x 3 sets
* Superset with the heavy DB press. Pecs are begging for mercy after all sets.
* Had to scale back a bit on this post-workout walk due to heart rate getting high. Settled for a lower speed but the same incline and kept the heart rate at around 70-75%.
First workout for Phase 9 and man, it was very intense! I was used to the antagonistic supersets, but hitting the same muscle group is a different beast. I was full of energy during the whole workout though probably due to the carb-loading feast yesterday.
* Faster pace. Rainy morning. Usual walk while listening to an audiobook.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1) Barbell Back Squat (8 sets x 3 reps)
- Warm-up: 20 kg x 10 reps, 40 kg x 8 reps, 50kg x 6 reps, 60kg x 4 reps, 70kg x 2 reps, 75kg x 1 rep
- Work set: 75kg x 3 reps x 8 sets
* Went conservative with this one since I haven't done any heavy back squat for over 10 weeks now. Not satisfied with the form. Will stick with this weight next week and probably just add reps. Hamstring and glutes were very sore afterwards.
2a) Lying Leg Curl (2 sets x 8 reps)
- Work set: 30kg x 8 reps x 2 sets
* Substitute for GHR. Can't do GHR on my current gym. No equipment nor training partner to assist me.
2b) DB Split Squat (2 sets x 8 reps)
- Work set: 35lb x 8 reps x 2 sets
* Also picked a conservative weight on this one. Felt some pain and tightness on my left hip flexors. I think I need to mobilize it more.
3) Decline Bench Sit-Up (4 sets x 4 reps)
- Work set: BW x 6 reps, BW + 10kg x 4 reps x 4 sets
* Added weight because the supposedly first set was just too easy.
* Tough walk. I was literally dragging my lower body just to this walk.
Went home with very sore wheels. Tomorrow's gonna be an interesting day. The workout *above* looked easy on paper, but in actual, it was a nightmare. Must recover well.
* Legs was very sore from yesterday's workout yet I still persevered to do this intervals. Added extra 15 mins inclined treadmill walk after the intervals.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2 1) Kneeling Cable External Rotation (3 sets x 8 reps)
- Work set: 5kg x 8 reps x 3 sets
* Felt awkward but went well. Used a very conservative weight.
2a) Wide Grip Pull-up (4 sets x 4 reps)
- Work set: BW x 6 reps x 3 sets, BW x 4 reps
* First 3 sets, I was able to exceed the target rep, but lactic acid build-up got the best of me on the last set. Hitting the same muscle group with a superset cranks up the intensity two-folds. Easier said than done.
2b) V-Bar Cable Pulldown (4 sets x 8 reps)
- Work set: Slot#6 x 8 reps x 4 sets
* Almost no rest in between this and the pull-ups, then you get to rest a minute before starting it over again. Struggled badly on the last set but managed to grind it up to 8 reps.
3a) Standing Barbell Shoulder Press (4 sets x 4 reps)
- Work set: 32.5kg x 4 reps x 4 sets
* Again, first 3 sets was manageable, last set was a struggle. Almost hit failure on the last rep. Brief rest period coupled with superset hitting the same muscle group = intense!
3b) Standing DB Scott Press (4 sets x 8 reps)
- Work set: 25lb x 8 reps x 3 sets, 20lb x 8 reps
* Had to deload on the last set due to fatigue and lactic acid buildup. Almost failed on the last rep.
Short but sweet workout. Finished the lifting part of the workout within 30 mins, but don't be fooled, it's still as intense as an hour long session. The brief and quick rest periods makes this a very time efficient session. First week of Phase 9 is almost over! Bring on the last training session for this week! Hah!
sir riddler, sabah alkher nag papababa po ba kayo talaga ng timbang? kasi dati nababasa ko dito sa journal nyo nataas tombang nyo ngayon pababa, cutting phase na po ba kayo ngayon? shukran jazeeran
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 3 1a) Decline Bench DB Triceps Extension (2 sets x 5 reps)
- Work set: 20lb x 5 reps x 2 sets
* First time I did this exercise and it was very awkward. Weight was very challenging.
1b) Lying DB Curl (2 sets x 8 reps)
- Work set: 20lb x 8 reps x 2 sets
* Weight was a bit light, will try to use 25lb DB's next week.
1c) Supinated Cable Pressdown (2 sets x 10 reps)
- Work set: Slot#6 x 10 reps x 2 sets
* First time also doing this exercise and I decided to use conservative weights. I think I can go heavier next week. This is somewhat a superset circuit style sets. After this, 30s rest, repeat the exercises from the top (same number).
2a) E-Z Bar Preacher Curl (2 sets x 5 reps)
- Work set: 30kg x 6 reps x 3 sets
* Good and challenging weight. Exceeded the prescribed reps. Added extra circuit/superset.
2b) Dips (2 sets x 8 reps)
- Work set: BW x 9 reps, BW x 12 reps x 2 sets
* I think I need to add more resistance here. It was way too easy with just the bodyweight. Extra circuit/superset added.
2c) Standing Cable Curl (2 sets x 10 reps)
- Work set: Slot#6 x 10 reps x 2 sets
* Good weight. I think I can add more next week. Extra circuit/superset added.
3) Cable Woodchopper (3 sets x 8 reps)
- Work set: Slot#5 x 10 reps x 4 sets
* Again, a little bit light, will add more resistance next week. Extra set added.
* Same old post workout walk. I had to play around the incline and speed just to maintain 60-70% heart rate.
Once again, it was a short but intense workout. Finished the lifting session for only around 30 mins. Very time efficient with minimal rests in between. Last training day for Week 1 of Phase 9. Hah!
sir riddler, sabah alkher nag papababa po ba kayo talaga ng timbang? kasi dati nababasa ko dito sa journal nyo nataas tombang nyo ngayon pababa, cutting phase na po ba kayo ngayon? shukran jazeeran
Oo bro, I'm leaning down for 3 weeks now. 7 more weeks to go. So far, so good naman ang progress.
7 more weeks pa pala sir.. ang laki nga ng ibaba ng timbang nyo nun ganun po ba sir s2b? after mag add ng mass, decrease ulit ng konti tapos add ulit? parang culking ni sir vinch ba yan sir ridler? sa bagay ,accurate naman po lahat sa inyo kaya tyak kung madali sa inyo mag dag dag at magbawas good luck sir at basa basa rin ak sa journal nyo gaya sa iba
7 more weeks pa pala sir.. ang laki nga ng ibaba ng timbang nyo nun ganun po ba sir s2b? after mag add ng mass, decrease ulit ng konti tapos add ulit? parang culking ni sir vinch ba yan sir ridler? sa bagay ,accurate naman po lahat sa inyo kaya tyak kung madali sa inyo mag dag dag at magbawas good luck sir at basa basa rin ak sa journal nyo gaya sa iba
Patapos na actually yung program na ginagawa ko bro and I'm currently in the process of preparing for the final photoshoot. Meron kami dapat i-meet na deadline which puts a lot of pressure for us to deliver the expected results (around 7 weeks from now). Right now, I'm on the process of stripping off the excess fat accumulated during the bulk, hopefully, sana nga maganda kalalabasan.
photoshoot????? wow! ipopost ba yan sa website ng s2b? good luck sir post mo na rin dito para makita ng mga ka PBB naten epekto ng s2b pag sinunod ng taos sa puso mashallah!!
* Felt better than last week. Good warm-up for the forearms.
2a) Supinated Bent-over Barbell Row (4 sets x 4 reps)
- Warm-up: 20kg x 10, 40kg x 8, 50kg x 4, 55kg x 2, 57.5kg x 1
- Work set: 57.5kg x 5 reps x 4 sets
* Added 1 rep. Last 2 reps of the last set was ugly as f$%k. Lactic acid build up got the best of me.
2b) Bent-over DB Row (4 sets x 8 reps)
- Work set: 35lb x 9 reps x 3 sets, 35lb x 8 reps
* Superset with the abovementioned exercise, extremely tough as the set progresses. The cumulative fatigue really take it's toll by the time I was doing the last set.
3a) Slight Incline DB Press (4 sets x 4 reps)
-Warm-up: 40lb x 10 reps
- Work set: 60lb x 5 reps x 2 sets, 60lb x 4 reps, 55lb x 5 reps
* Damn tough. Managed to increased the rep on the 2nd set but felt very weak on the 3rd set so I had to deload a bit on the last set.
3b) Cable Crossover (4 sets x 8 reps)
- Work set: Slot#3 x 10 reps x 2 sets, Slot#3 x 8 reps x 2 sets
* First 2 sets was good, last two sets was terrible. I really felt weak today. Not a good sign
* Played around with the incline to keep my heart rate around 70-75%.
2nd week of Phase 9 and started it with a bit of lackluster workout. Yes it was intense, but I failed to match or even exceed my numbers from last week. Felt weak today. Anyway, shit happens, moving on.
* Cold morning walk. Weather here on this part of the world is really bizarre. Just yesterday, it was already hot, and today, it was very cold. Really weird.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2 1) Kneeling Cable External Rotation (3 sets x 8 reps)
- Warm-up: 5kg x 10 reps
- Work set: 10kg x 8 reps x 3 sets
2a) Wide Grip Pull-up (4 sets x 4 reps)
- Work set: BW x 6 reps x 3 sets, BW x 4 reps x 2 sets
* Same as last week. Nothing much to say. Struggled with the last set. Managed to squeeze in only 4 reps. Just added extra set.
2b) V-Bar Cable Pulldown (4 sets x 8 reps)
- Work set: Slot#6 x 9 reps x 4 sets
* First two set was good, last two set was grind galore due to lactic acid build-up.
3a) Standing Barbell Shoulder Press (4 sets x 4 reps)
- Warm-up: 20kg x 10 reps, 25kg x 6 reps, 27.5kg x 4 reps, 30kg x 2 reps
- Work set: 32.5kg x 5 reps x 2 sets, 32.5kg x 4 reps x 2 sets
* Managed to squeeze 5 reps for the first two set. 4 reps each for the succeeding sets.
3b) Standing DB Scott Press (4 sets x 8 reps)
- Work set: 20lb x 9 reps x 2 sets, 20lb x 8 reps x 2 sets
* Deloaded from last weeks numbers but managed to get more reps. Shoulder was burning by the last superset.
* Played around with both the speed and incline to keep the intensity a bit low.
Crowded gym, so I decided to switch out today LOWER BODY training for this UPPER BODY 2 day. I will just do the LOWER BODY day on Thursday which I hope will be less crowded than today. Anyway, great workout! Minimal rest periods are kept in check and once again the lifting session lasted only for around 30 mins. Short but intense.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1) Barbell Back Squat (8 sets x 3 reps)
- Warm-up: 20 kg x 10 reps x 2 sets, 30 kg x 8 reps, 40kg x 6 reps, 50kg x 4 reps, 60kg x 2 reps, 70kg x 2 reps, 75kg x 1 rep
- Work set: 75kg x 4 reps x 2 sets, 77.5kg x 4 reps x 6 sets
* Managed to increased the reps and weight a bit. Looking forward to do 80kg next week.
2a) Lying Leg Curl (2 sets x 8 reps)
- Work set: 30kg x 9 reps x 2 sets
* Same weight as last week, added just 1 rep.
2b) DB Split Squat (2 sets x 8 reps)
- Work set: 40lb x 8 reps, 35lb x 8 reps
* Used 40lb DB's on the first set but was too tough on the 2nd set so I had to revert back to 35lb DB's.
3) Decline Bench Sit-Up (4 sets x 4 reps)
- Work set: BW + 10kg x 6 reps x 4 sets
* Same as last week, just added reps. Will try to use more resistance next week.
A lot better than last week's LOWER BODY session. Form was spot on with the squats, and as usual, wheels are very sore. New machines delivered on the gym and the rowing machine looks kinda cool! I will definitely try it tomorrow for my intervals.
* A bit late morning walk, sun was already up but still chilly due to strong wind gusts. Almost finished with the audiobook I am listening, need to find a new one to listen to.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
* Used MobilityWOD's Supernova on the quads and hamstrings. Very sore from yesterdays LOWER BODY training session.
* Tried the newly installed Rowing Machines at the gym. Daaaaaammmmmnnn!!! It was tough. Managed to squeeze in 10 rounds of 1:1 intervals at level 7. Not bad especially it's only the first time I tried it. Will try to go for 12 rounds next session. Starting to love this machine! Added 10 mins of slow elliptical machine cooldown at the end of the rowing session.
Woke up with a very sore throat. I was supposed to do an extra intervals for the week but decided against it because I'm not feeling well. Instead, I just rested the whole day. No fitness related activity, just plain chilling out at home. Hopefully, I'll feel better tomorrow.
2a) Supinated Bent-over Barbell Row (4 sets x 4 reps)
- Warm-up: 20kg x 10, 40kg x 8, 50kg x 4, 55kg x 2, 57.5kg x 1
- Work set: 57.5kg x 6 reps x 3 sets, 57.5kg x 5 reps
* Managed to squeeze 6 reps on the first 3 sets. Ugly grind to 5 reps on the last set. Will try 60kg for 4 reps next week which will be a personal best!
2b) Bent-over DB Row (4 sets x 8 reps)
- Work set: 35lb x 10 reps x 3 sets, 35lb x 9 reps
* Got 10 reps for 3 sets. Will try to add weight next week on the first set and see how it goes. Otherwise, I'll use the same weight.
3a) Slight Incline DB Press (4 sets x 4 reps)
- Work set: 60lb x 5 reps x 3 sets, 55lb x 5 reps
* Managed to squeeze in 5 reps on 3 sets! Woooot! A bit better than last week's lift.
3b) Pec Deck (4 sets x 8 reps)
- Work set: 30kg x 10 reps, 30kg x 8 reps, 25kg x 8 reps x 2 sets
* Cable machines are busy so I decided to just use the pec deck.
* Same old boring post-workout cardio. Nothing special.
Started 3rd week of Phase 9 with a bang! Before I came to the gym though, I was feeling under the weather and planning to deload on some of the lifts, but once I got warmed up, I was psyched! Managed to exceed last week's numbers even for just a bit. I'll take small progress over no progress any time of the day baby!
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2 1) Kneeling Cable External Rotation (3 sets x 8 reps)
- Warm-up: 5kg x 10 reps
- Work set: 10kg x 8 reps x 3 sets
2a) Wide Grip Pull-up (4 sets x 4 reps)
- Work set: BW +10lb x 4 reps x 4 sets, BW x 4 reps
* +10lb from last week's numbers. Almost failed on the last rep of 4th set. Extra set added.
2b) V-Bar Cable Pulldown (4 sets x 8 reps)
- Work set: Slot#7 x 9 reps x 4 sets
* Good form on all sets. Managed to squeeze in 9 reps each set.
3a) Standing Barbell Shoulder Press (4 sets x 4 reps)
- Warm-up: 20kg x 10 reps, 25kg x 6 reps, 30kg x 2 reps
- Work set: 32.5kg x 6 reps, 32.5kg x 5 reps x 3 sets
* Not feeling well and felt kind weak on this exercise so I decided to stick with the same weight.
3b) Standing DB Scott Press (4 sets x 8 reps)
- Work set: 25lb x 9 reps, 20lb x 9 reps x 3 sets
* Used heavier weight on the 1st set, then 20lb DB's to wrap up the set.
Once again, it was a very crowded gym. Rest periods are a bit longer than expected. Other than that, managed to do the workout well eventhough I'm feeling a bit under the weather. I'm also noticing a bit of strength drop on some of the lifts, probably because of the caloric deficit. I am now on the 5th week of leaning up so I'm not actually surprised with it. Good workout, but definitely far from being great.
Felt under the weather today. Cold-like symptoms. Decided to not do the scheduled intervals. Skipped my usual morning walk too. Hopefully, with this rest, I'll be feeling better for tomorrow's LOWER BODY day.
* I had to drag my lazy ass out my bed just to do this walk. Still not feeling well when I woke up.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1) Barbell Back Squat (8 sets x 3 reps)
- Warm-up: 20 kg x 10 reps x 2 sets, 30 kg x 8 reps, 40kg x 6 reps, 50kg x 4 reps, 60kg x 2 reps
- Work set: 65kg x 5 reps x 8 sets
* Deloaded big time on this exercise. Not really feeling well but I had to keep the body moving instead of being a couch potato until I feel better. Feeling out of breath and light headed afterwards.
2a) Lying Leg Curl (2 sets x 8 reps)
- Work set: 35kg x 8 reps x 2 sets
* Managed to increase the weight. Explosive concentric lift off then slow and controlled eccentric.
2b) DB Split Squat (2 sets x 8 reps)
- Work set: 35lb x 8 reps x 2 sets
* Used 35lb DB's same as last week. Nothing special. Same reps too.
3) Decline Bench Sit-Up (4 sets x 4 reps)
- Work set: BW + 10kg x 6 reps x 4 sets
Still did this workout despite feeling under the weather. Can't afford to miss a day since I have a deadline to beat. Yes, it wasn't a great workout, but still, I did it, better than nothing. Hopefully, I'll feel better tomorrow.
Comments
61.7 kg
MORNING
Outdoor Brisk Walk
28mins at 9:16/km pace
http://runkeeper.com/user/orlyarcelao/activity/297302568
* Back to the usual morning walk routine. Didn't feel great today after the walk due to lack of sleep.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 1
1) Forearm warm-up (4 positions)
- Minimal rest
* Felt awkward but really works the forearm hard.
2a) Supinated Bent-over Barbell Row (4 sets x 4 reps)
- Warm-up: 20kg x 10, 40kg x 8, 50kg x 4, 55kg x 2, 57.5kg x 1
- Work set: 57.5kg x 4 reps x 4 sets
* PR! Felt great on the first set, the remaining sets felt like a grind after a very brief and short rest periods with the superset.
2b) Bent-over DB Row (4 sets x 8 reps)
- Work set: 35lb x 8 reps x 4 sets
* Just 15s rest in between the heavy BB row and this, and boy, it was tough after the first superset.
3a) Slight Incline DB Press (4 sets x 4 reps)
- Work set: 60lb x 5 reps, 60lb x 4 reps x 3 sets
* Damn tough. Will just try to increase reps next week.
3b) Cable Crossover (4 sets x 8 reps)
- Work set: Slot#3 x 10 reps, Slot#3 x 8 reps x 3 sets
* Superset with the heavy DB press. Pecs are begging for mercy after all sets.
Inclined Treadmill Walk
30 mins at 15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/297473959
* Had to scale back a bit on this post-workout walk due to heart rate getting high. Settled for a lower speed but the same incline and kept the heart rate at around 70-75%.
First workout for Phase 9 and man, it was very intense! I was used to the antagonistic supersets, but hitting the same muscle group is a different beast. I was full of energy during the whole workout though probably due to the carb-loading feast yesterday.
PEACE OUT!
61.3 kg
MORNING
Outdoor Brisk Walk
25mins at 8:55/km pace
http://runkeeper.com/user/orlyarcelao/activity/297713925
* Faster pace. Rainy morning. Usual walk while listening to an audiobook.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY
1) Barbell Back Squat (8 sets x 3 reps)
- Warm-up: 20 kg x 10 reps, 40 kg x 8 reps, 50kg x 6 reps, 60kg x 4 reps, 70kg x 2 reps, 75kg x 1 rep
- Work set: 75kg x 3 reps x 8 sets
* Went conservative with this one since I haven't done any heavy back squat for over 10 weeks now. Not satisfied with the form. Will stick with this weight next week and probably just add reps. Hamstring and glutes were very sore afterwards.
2a) Lying Leg Curl (2 sets x 8 reps)
- Work set: 30kg x 8 reps x 2 sets
* Substitute for GHR. Can't do GHR on my current gym. No equipment nor training partner to assist me.
2b) DB Split Squat (2 sets x 8 reps)
- Work set: 35lb x 8 reps x 2 sets
* Also picked a conservative weight on this one. Felt some pain and tightness on my left hip flexors. I think I need to mobilize it more.
3) Decline Bench Sit-Up (4 sets x 4 reps)
- Work set: BW x 6 reps, BW + 10kg x 4 reps x 4 sets
* Added weight because the supposedly first set was just too easy.
Inclined Treadmill Walk
37 mins at 15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/297902248
* Tough walk. I was literally dragging my lower body just to this walk.
Went home with very sore wheels. Tomorrow's gonna be an interesting day. The workout *above* looked easy on paper, but in actual, it was a nightmare. Must recover well.
PEACE OUT!
Edited for posterity's sake.
61 kg
MORNING
Outdoor Brisk Walk
28mins at 9:08/km pace
http://runkeeper.com/user/orlyarcelao/activity/298127307
* Same morning walk as usual, nothing special.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Elliptical Sprint Intervals (25 mins)
5:00 min warm-up
(00:15s level 17 / 00:45s level 5) x 15 rounds
5:00 min cooldown
http://runkeeper.com/user/orlyarcelao/activity/298302734
* Legs was very sore from yesterday's workout yet I still persevered to do this intervals. Added extra 15 mins inclined treadmill walk after the intervals.
PEACE OUT!
61 kg
MORNING
Outdoor Brisk Walk
21mins at 9:22/km pace
http://runkeeper.com/user/orlyarcelao/activity/298510981
* Quick walk before work.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2
1) Kneeling Cable External Rotation (3 sets x 8 reps)
- Work set: 5kg x 8 reps x 3 sets
* Felt awkward but went well. Used a very conservative weight.
2a) Wide Grip Pull-up (4 sets x 4 reps)
- Work set: BW x 6 reps x 3 sets, BW x 4 reps
* First 3 sets, I was able to exceed the target rep, but lactic acid build-up got the best of me on the last set. Hitting the same muscle group with a superset cranks up the intensity two-folds. Easier said than done.
2b) V-Bar Cable Pulldown (4 sets x 8 reps)
- Work set: Slot#6 x 8 reps x 4 sets
* Almost no rest in between this and the pull-ups, then you get to rest a minute before starting it over again. Struggled badly on the last set but managed to grind it up to 8 reps.
3a) Standing Barbell Shoulder Press (4 sets x 4 reps)
- Work set: 32.5kg x 4 reps x 4 sets
* Again, first 3 sets was manageable, last set was a struggle. Almost hit failure on the last rep. Brief rest period coupled with superset hitting the same muscle group = intense!
3b) Standing DB Scott Press (4 sets x 8 reps)
- Work set: 25lb x 8 reps x 3 sets, 20lb x 8 reps
* Had to deload on the last set due to fatigue and lactic acid buildup. Almost failed on the last rep.
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/298659126
* Same old boring walk.
Short but sweet workout. Finished the lifting part of the workout within 30 mins, but don't be fooled, it's still as intense as an hour long session. The brief and quick rest periods makes this a very time efficient session. First week of Phase 9 is almost over! Bring on the last training session for this week! Hah!
PEACE OUT!
61 kg
MORNING
Outdoor Brisk Walk
35mins at 8:50/km pace
http://runkeeper.com/user/orlyarcelao/activity/298895996
* Morning brisk walk as usual.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Elliptical Sprint Intervals (25 mins)
5:00 min warm-up
(00:15s level 17 / 00:45s level 5) x 15 rounds
5:00 min cooldown
http://runkeeper.com/user/orlyarcelao/activity/299028898
* Tough and intense. Added extra 15min incline treadmill walk afterwards.
PEACE OUT!
60.4 kg
MORNING
Outdoor Brisk Walk
48mins at 8:47/km pace
http://runkeeper.com/user/orlyarcelao/activity/299232196
* Long weekend morning walk. Felt great.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 3
1a) Decline Bench DB Triceps Extension (2 sets x 5 reps)
- Work set: 20lb x 5 reps x 2 sets
* First time I did this exercise and it was very awkward. Weight was very challenging.
1b) Lying DB Curl (2 sets x 8 reps)
- Work set: 20lb x 8 reps x 2 sets
* Weight was a bit light, will try to use 25lb DB's next week.
1c) Supinated Cable Pressdown (2 sets x 10 reps)
- Work set: Slot#6 x 10 reps x 2 sets
* First time also doing this exercise and I decided to use conservative weights. I think I can go heavier next week. This is somewhat a superset circuit style sets. After this, 30s rest, repeat the exercises from the top (same number).
2a) E-Z Bar Preacher Curl (2 sets x 5 reps)
- Work set: 30kg x 6 reps x 3 sets
* Good and challenging weight. Exceeded the prescribed reps. Added extra circuit/superset.
2b) Dips (2 sets x 8 reps)
- Work set: BW x 9 reps, BW x 12 reps x 2 sets
* I think I need to add more resistance here. It was way too easy with just the bodyweight. Extra circuit/superset added.
2c) Standing Cable Curl (2 sets x 10 reps)
- Work set: Slot#6 x 10 reps x 2 sets
* Good weight. I think I can add more next week. Extra circuit/superset added.
3) Cable Woodchopper (3 sets x 8 reps)
- Work set: Slot#5 x 10 reps x 4 sets
* Again, a little bit light, will add more resistance next week. Extra set added.
Inclined Treadmill Walk
30 mins at 12-13% incline/4.0-4.5 km/h
http://runkeeper.com/user/orlyarcelao/activity/299426903
* Same old post workout walk. I had to play around the incline and speed just to maintain 60-70% heart rate.
Once again, it was a short but intense workout. Finished the lifting session for only around 30 mins. Very time efficient with minimal rests in between. Last training day for Week 1 of Phase 9. Hah!
PEACE OUT!
Oo bro, I'm leaning down for 3 weeks now. 7 more weeks to go. So far, so good naman ang progress.
Body Weight
61 kg
Inclined Treadmill Walk
30 mins at 15% incline/4 km/h
http://runkeeper.com/user/orlyarcelao/activity/299914829
* Supposed to be a full rest day but decided to just have a walk instead.
PEACE OUT!
Patapos na actually yung program na ginagawa ko bro and I'm currently in the process of preparing for the final photoshoot. Meron kami dapat i-meet na deadline which puts a lot of pressure for us to deliver the expected results (around 7 weeks from now). Right now, I'm on the process of stripping off the excess fat accumulated during the bulk, hopefully, sana nga maganda kalalabasan.
60.4 kg
MORNING
Outdoor Brisk Walk
31mins at 8:58/km pace
http://runkeeper.com/user/orlyarcelao/activity/300148479
* Usual morning walk. Nothing special.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 1
1) Forearm warm-up (4 positions)
- Minimal rest
* Felt better than last week. Good warm-up for the forearms.
2a) Supinated Bent-over Barbell Row (4 sets x 4 reps)
- Warm-up: 20kg x 10, 40kg x 8, 50kg x 4, 55kg x 2, 57.5kg x 1
- Work set: 57.5kg x 5 reps x 4 sets
* Added 1 rep. Last 2 reps of the last set was ugly as f$%k. Lactic acid build up got the best of me.
2b) Bent-over DB Row (4 sets x 8 reps)
- Work set: 35lb x 9 reps x 3 sets, 35lb x 8 reps
* Superset with the abovementioned exercise, extremely tough as the set progresses. The cumulative fatigue really take it's toll by the time I was doing the last set.
3a) Slight Incline DB Press (4 sets x 4 reps)
-Warm-up: 40lb x 10 reps
- Work set: 60lb x 5 reps x 2 sets, 60lb x 4 reps, 55lb x 5 reps
* Damn tough. Managed to increased the rep on the 2nd set but felt very weak on the 3rd set so I had to deload a bit on the last set.
3b) Cable Crossover (4 sets x 8 reps)
- Work set: Slot#3 x 10 reps x 2 sets, Slot#3 x 8 reps x 2 sets
* First 2 sets was good, last two sets was terrible. I really felt weak today. Not a good sign
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/300323343
* Played around with the incline to keep my heart rate around 70-75%.
2nd week of Phase 9 and started it with a bit of lackluster workout. Yes it was intense, but I failed to match or even exceed my numbers from last week. Felt weak today. Anyway, shit happens, moving on.
PEACE OUT!
60.7 kg
MORNING
Outdoor Brisk Walk
28mins at 9:16/km pace
http://runkeeper.com/user/orlyarcelao/activity/300584764
* Cold morning walk. Weather here on this part of the world is really bizarre. Just yesterday, it was already hot, and today, it was very cold. Really weird.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2
1) Kneeling Cable External Rotation (3 sets x 8 reps)
- Warm-up: 5kg x 10 reps
- Work set: 10kg x 8 reps x 3 sets
2a) Wide Grip Pull-up (4 sets x 4 reps)
- Work set: BW x 6 reps x 3 sets, BW x 4 reps x 2 sets
* Same as last week. Nothing much to say. Struggled with the last set. Managed to squeeze in only 4 reps. Just added extra set.
2b) V-Bar Cable Pulldown (4 sets x 8 reps)
- Work set: Slot#6 x 9 reps x 4 sets
* First two set was good, last two set was grind galore due to lactic acid build-up.
3a) Standing Barbell Shoulder Press (4 sets x 4 reps)
- Warm-up: 20kg x 10 reps, 25kg x 6 reps, 27.5kg x 4 reps, 30kg x 2 reps
- Work set: 32.5kg x 5 reps x 2 sets, 32.5kg x 4 reps x 2 sets
* Managed to squeeze 5 reps for the first two set. 4 reps each for the succeeding sets.
3b) Standing DB Scott Press (4 sets x 8 reps)
- Work set: 20lb x 9 reps x 2 sets, 20lb x 8 reps x 2 sets
* Deloaded from last weeks numbers but managed to get more reps. Shoulder was burning by the last superset.
Inclined Treadmill Walk
30 mins at 12-15% incline/4-4.2 km/h
http://runkeeper.com/user/orlyarcelao/activity/300772682
* Played around with both the speed and incline to keep the intensity a bit low.
Crowded gym, so I decided to switch out today LOWER BODY training for this UPPER BODY 2 day. I will just do the LOWER BODY day on Thursday which I hope will be less crowded than today. Anyway, great workout! Minimal rest periods are kept in check and once again the lifting session lasted only for around 30 mins. Short but intense.
PEACE OUT!
60 kg
MORNING
Outdoor Brisk Walk
28mins at 9:18/km pace
http://runkeeper.com/user/orlyarcelao/activity/301028927
* Same as yesterday, cold morning. Felt great and energized after the walk.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
* Foam rolled a lot of sore spots especially on the calf.
Elliptical Sprint Intervals (25 mins)
5:00 min warm-up
(00:15s level 17 / 00:45s level 5) x 15 rounds
5:00 min cooldown
http://runkeeper.com/user/orlyarcelao/activity/301204346
* Very intense intervals session. I was hitting 420+ watts at level 17 during the all out sprint. Maximum heart rate peaked at 97%.
PEACE OUT!
ignored. lol!!!!
I will post progress/milestone photos once everything is said and done. I prefer to keep it private at the moment.
Just for the record though, I ended up at 63 kg (+8kg) holding around 18% (+4%) body fat.
60.3 kg
MORNING
Outdoor Brisk Walk
28mins at 8:56/km pace
http://runkeeper.com/user/orlyarcelao/activity/301434328
* Cold and windy morning walk. Brrrrrrr!
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY
1) Barbell Back Squat (8 sets x 3 reps)
- Warm-up: 20 kg x 10 reps x 2 sets, 30 kg x 8 reps, 40kg x 6 reps, 50kg x 4 reps, 60kg x 2 reps, 70kg x 2 reps, 75kg x 1 rep
- Work set: 75kg x 4 reps x 2 sets, 77.5kg x 4 reps x 6 sets
* Managed to increased the reps and weight a bit. Looking forward to do 80kg next week.
2a) Lying Leg Curl (2 sets x 8 reps)
- Work set: 30kg x 9 reps x 2 sets
* Same weight as last week, added just 1 rep.
2b) DB Split Squat (2 sets x 8 reps)
- Work set: 40lb x 8 reps, 35lb x 8 reps
* Used 40lb DB's on the first set but was too tough on the 2nd set so I had to revert back to 35lb DB's.
3) Decline Bench Sit-Up (4 sets x 4 reps)
- Work set: BW + 10kg x 6 reps x 4 sets
* Same as last week, just added reps. Will try to use more resistance next week.
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/301607374
* Same old post-workout walk.
A lot better than last week's LOWER BODY session. Form was spot on with the squats, and as usual, wheels are very sore. New machines delivered on the gym and the rowing machine looks kinda cool! I will definitely try it tomorrow for my intervals.
PEACE OUT!
60.3 kg
MORNING
Outdoor Brisk Walk
33mins at 8:58/km pace
http://runkeeper.com/user/orlyarcelao/activity/301821991
* A bit late morning walk, sun was already up but still chilly due to strong wind gusts. Almost finished with the audiobook I am listening, need to find a new one to listen to.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
* Used MobilityWOD's Supernova on the quads and hamstrings. Very sore from yesterdays LOWER BODY training session.
Rowing Machine Intervals (25 mins)
5:00 min warm-up
(00:30s level 7 - all out effort/ 00:30s rest) x 10 rounds
10:00 min cooldown
http://runkeeper.com/user/orlyarcelao/activity/301977331
* Tried the newly installed Rowing Machines at the gym. Daaaaaammmmmnnn!!! It was tough. Managed to squeeze in 10 rounds of 1:1 intervals at level 7. Not bad especially it's only the first time I tried it. Will try to go for 12 rounds next session. Starting to love this machine! Added 10 mins of slow elliptical machine cooldown at the end of the rowing session.
PEACE OUT!
59.7 kg
MORNING
Outdoor Brisk Walk
28mins at 9:07/km pace
http://runkeeper.com/user/orlyarcelao/activity/302145082
* Very late morning walk. Almost noontime.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 3
1a) Decline Bench DB Triceps Extension (2 sets x 5 reps)
- Warm-up: 10lb x 10 reps, 15lb x 6 reps
- Work set: 20lb x 5 reps x 2 sets
* Better form than last week. Same reps.
1b) Lying DB Curl (2 sets x 8 reps)
- Work set: 20lb x 10 reps x 2 sets
* +2 reps from last week. Will try the 25lb DB's next week.
1c) Supinated Cable Pressdown (2 sets x 10 reps)
- Work set: Slot#6 x 11 reps x 2 sets
* Same weight as last week. +1 rep only. Still tough.
2a) E-Z Bar Preacher Curl (2 sets x 5 reps)
- Work set: 32.5kg x 6 reps x 2 sets
* Added a bit of weight from last weeks number. Managed to squeeze in 6 reps per set.
2b) Dips (2 sets x 8 reps)
- Work set: BW + 20lb x 8 reps, BW + 20lb x 12 reps
* Challenging weight, but I think I can add more weight next week. Will probably use +25lb.
2c) Standing Cable Curl (2 sets x 10 reps)
- Work set: Slot#7 x 12 reps x 2 sets
* Added resistance yet still managed to squeeze more reps than last week.
3) Cable Woodchopper (3 sets x 8 reps)
- Work set: Slot#5 x 10 reps x 4 sets
* Same weight as last week. Tried to increase the weight, but form started to breakdown. Decided to just use the same weight.
Inclined Treadmill Walk
30 mins at 12-13% incline/4.0-4.5 km/h
http://runkeeper.com/user/orlyarcelao/activity/302386929
* Same old post-workout walk.
2nd week of Phase 9 is now officially in the books. Decided to also do my carb reload day today. Felt great.
PEACE OUT!
Body Weight
60.3 kg
Woke up with a very sore throat. I was supposed to do an extra intervals for the week but decided against it because I'm not feeling well. Instead, I just rested the whole day. No fitness related activity, just plain chilling out at home. Hopefully, I'll feel better tomorrow.
PEACE OUT!
60 kg
MORNING
Outdoor Brisk Walk
28mins at 8:57/km pace
http://runkeeper.com/user/orlyarcelao/activity/302963124
* Cold, windy and chilly morning. Not a good weather to have a morning walk. Still persisted to do the walk though.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 1
1) Forearm warm-up (4 positions)
- Minimal rest
* Squeeze them forearms!
2a) Supinated Bent-over Barbell Row (4 sets x 4 reps)
- Warm-up: 20kg x 10, 40kg x 8, 50kg x 4, 55kg x 2, 57.5kg x 1
- Work set: 57.5kg x 6 reps x 3 sets, 57.5kg x 5 reps
* Managed to squeeze 6 reps on the first 3 sets. Ugly grind to 5 reps on the last set. Will try 60kg for 4 reps next week which will be a personal best!
2b) Bent-over DB Row (4 sets x 8 reps)
- Work set: 35lb x 10 reps x 3 sets, 35lb x 9 reps
* Got 10 reps for 3 sets. Will try to add weight next week on the first set and see how it goes. Otherwise, I'll use the same weight.
3a) Slight Incline DB Press (4 sets x 4 reps)
- Work set: 60lb x 5 reps x 3 sets, 55lb x 5 reps
* Managed to squeeze in 5 reps on 3 sets! Woooot! A bit better than last week's lift.
3b) Pec Deck (4 sets x 8 reps)
- Work set: 30kg x 10 reps, 30kg x 8 reps, 25kg x 8 reps x 2 sets
* Cable machines are busy so I decided to just use the pec deck.
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/303138514
* Same old boring post-workout cardio. Nothing special.
Started 3rd week of Phase 9 with a bang! Before I came to the gym though, I was feeling under the weather and planning to deload on some of the lifts, but once I got warmed up, I was psyched! Managed to exceed last week's numbers even for just a bit. I'll take small progress over no progress any time of the day baby!
PEACE OUT!
59.7 kg
MORNING
Outdoor Brisk Walk
28mins at 9:06/km pace
http://runkeeper.com/user/orlyarcelao/activity/303570873
* Windy morning. Still did the walk though.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2
1) Kneeling Cable External Rotation (3 sets x 8 reps)
- Warm-up: 5kg x 10 reps
- Work set: 10kg x 8 reps x 3 sets
2a) Wide Grip Pull-up (4 sets x 4 reps)
- Work set: BW +10lb x 4 reps x 4 sets, BW x 4 reps
* +10lb from last week's numbers. Almost failed on the last rep of 4th set. Extra set added.
2b) V-Bar Cable Pulldown (4 sets x 8 reps)
- Work set: Slot#7 x 9 reps x 4 sets
* Good form on all sets. Managed to squeeze in 9 reps each set.
3a) Standing Barbell Shoulder Press (4 sets x 4 reps)
- Warm-up: 20kg x 10 reps, 25kg x 6 reps, 30kg x 2 reps
- Work set: 32.5kg x 6 reps, 32.5kg x 5 reps x 3 sets
* Not feeling well and felt kind weak on this exercise so I decided to stick with the same weight.
3b) Standing DB Scott Press (4 sets x 8 reps)
- Work set: 25lb x 9 reps, 20lb x 9 reps x 3 sets
* Used heavier weight on the 1st set, then 20lb DB's to wrap up the set.
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/303571206
Once again, it was a very crowded gym. Rest periods are a bit longer than expected. Other than that, managed to do the workout well eventhough I'm feeling a bit under the weather. I'm also noticing a bit of strength drop on some of the lifts, probably because of the caloric deficit. I am now on the 5th week of leaning up so I'm not actually surprised with it. Good workout, but definitely far from being great.
PEACE OUT!
Body Weight
59.6 kg
Felt under the weather today. Cold-like symptoms. Decided to not do the scheduled intervals. Skipped my usual morning walk too. Hopefully, with this rest, I'll be feeling better for tomorrow's LOWER BODY day.
PEACE OUT!
59 kg
MORNING
Outdoor Brisk Walk
28mins at 9:06/km pace
http://runkeeper.com/user/orlyarcelao/activity/304210041
* I had to drag my lazy ass out my bed just to do this walk. Still not feeling well when I woke up.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY
1) Barbell Back Squat (8 sets x 3 reps)
- Warm-up: 20 kg x 10 reps x 2 sets, 30 kg x 8 reps, 40kg x 6 reps, 50kg x 4 reps, 60kg x 2 reps
- Work set: 65kg x 5 reps x 8 sets
* Deloaded big time on this exercise. Not really feeling well but I had to keep the body moving instead of being a couch potato until I feel better. Feeling out of breath and light headed afterwards.
2a) Lying Leg Curl (2 sets x 8 reps)
- Work set: 35kg x 8 reps x 2 sets
* Managed to increase the weight. Explosive concentric lift off then slow and controlled eccentric.
2b) DB Split Squat (2 sets x 8 reps)
- Work set: 35lb x 8 reps x 2 sets
* Used 35lb DB's same as last week. Nothing special. Same reps too.
3) Decline Bench Sit-Up (4 sets x 4 reps)
- Work set: BW + 10kg x 6 reps x 4 sets
* Same as last week.
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/304387241
Still did this workout despite feeling under the weather. Can't afford to miss a day since I have a deadline to beat. Yes, it wasn't a great workout, but still, I did it, better than nothing. Hopefully, I'll feel better tomorrow.
PEACE OUT!