RayKrieg - Bony to Beastly

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  • RayKriegRayKrieg Posts: 577
    This will be my new workout routine. I will stick with this for 2-3 months. 4x a week workout.

    [size=medium]Day 1: Chest and Calves[/size]
    Barbell Bench Press
    DB Incline Bench Press
    Bar Dips
    DB Pullovers
    Seated Calf Raises
    Standing Calf Raises

    [size=medium]Day 2: Back and Hamstrings[/size]
    Deadlifts
    One Arm DB Rows
    Lat Pulldown (Overhand, Underhand and Behind the Neck)
    Hamstring Curl


    [size=medium]Day 3: Quads and Arms[/size]
    Squat
    Leg Press
    Leg Extension
    Barbell Curls
    Lying Triceps Extension
    Incline DB Curls
    Overhead DB Extensions
    Concentration Curls
    Tricep Pushdown


    [size=medium]Day 4: Shoulder and Traps[/size]
    Military Press
    Arnold Press
    Upright Rows
    DB Side Raises
    Seated Bent-Over Raises
    DB Shrugs

    3-5 sets and 6-12 reps lahat.


    Ano masasabi nyo dito sa ginawa kong workout? Ayos lang ba? Sa Day 4 pala, masyado na bang marami yan na shoulder exercises ko or tama lang?
  • CoreCore Posts: 2,509
    Try to be specific on the number of sets on a given exercise. IMO, kung 3-5 sets lahat 'yan, either sobra ng exercise o sobra sa number of sets of exercises for given muscle group...
  • RayKriegRayKrieg Posts: 577
    Eto with number of sets na.


    This will be my new workout routine. I will stick with this for 2-3 months. 4x a week workout.

    [size=medium]Day 1: Chest and Calves[/size]
    Barbell Bench Press 4 sets w/ burnout
    DB Incline Bench Press 3 sets
    Bar Dips 2-3 sets
    DB Pullovers 2 sets
    Seated Calf Raises 2-3 sets (depende kung masakit pa achilles ko)
    Standing Calf Raises 2 sets

    [size=medium]Day 2: Back and Hamstrings[/size]
    Deadlifts 3 sets plus burnout set
    One Arm DB Rows 2 sets
    Lat Pulldown (Overhand, Underhand and Behind the Neck) 3 sets each
    Hamstring Curl 3 sets


    [size=medium]Day 3: Quads and Arms[/size]
    Squat 4 sets plus burnout set
    Leg Press 3 sets
    Leg Extension 3 sets
    Barbell Curls 6 sets
    Lying Triceps Extension 5 sets
    Incline DB Curls 4 sets
    Overhead DB Extensions 4 sets
    Concentration Curls 3 sets
    Tricep Pushdown 3 sets


    [size=medium]Day 4: Shoulder and Traps[/size]
    Military Press 3 sets
    Arnold Press 3 sets
    Upright Rows 3 sets
    DB Side Raises 3 sets
    Seated Bent-Over Raises 3 sets
    DB Shrugs 2 sets
  • iSamsonJeffiSamsonJeff Posts: 764
    parang ang konti masyado ng sets per bodypart . madalian ba workout m?
  • RayKriegRayKrieg Posts: 577
    Hindi naman bro. Mga 1.5-2 hrs ako nagbubuhat.
  • iSamsonJeffiSamsonJeff Posts: 764
    ang haba tapos ilang sets lang nagagawa mo.
  • RayKriegRayKrieg Posts: 577
    Ilang sets ba dapat bro?
  • iSamsonJeffiSamsonJeff Posts: 764
    in my case, umaabot ako ng 20sets per bodypart kung sisilipin mo logs ko (sa mga big parts un like chest and back)
    and 60-80mins lang kadalasan WO ko. meron pang WO para sa Triceps or Biceps.

    nasa sayo naman kung ilan kaya mo e. parang kulang kasi o kulang talaga kung ganya ka-konting sets ginagawa mo
  • RayKriegRayKrieg Posts: 577
    Ang experience ko kasi, after ko mag 4 sets ng bench press, at 4 sets ng incline db press, di ko na ka mag bar dips. kahit isang rep lang. bumibigay na tricep ko.
  • SystemSystem Posts: 109
    brother muscle endurance builds overtime just lift and progress cheers
  • RayKriegRayKrieg Posts: 577
    Thanks brah! ^

    ******************************

    I almost forgot to post here my workout yesterday.


    [align=center][size=medium]Quads and Arms[/size][/align]

    Squat
    70 x 12 (warmup)
    90 x 12 (warmup)
    100 x 10
    125 x 8
    145 x 10
    145 x 10
    70 x 12 (burnout)


    Leg Press
    200 x 10
    225 x 10
    245 x 8


    Leg Extensions
    60 x 12
    70 x 12
    80 x 12


    Barbell Curls
    30 x 10
    35 x 10
    40 x 10
    50 x 5
    45 x 8
    40 x 8

    Skullcrushers
    30 x 8
    30 x 8
    30 x 10
    40 x 8
    35 x 8

    Incline DB Curls
    20 x 10
    20 x 8
    20 x 8
    20 x 10

    Overhead DB Extenisons
    30 x 10
    35 x 10
    40 x 8
    35 x 10

    Concentration Curls
    15 x 10
    15 x 8
    15 x 8

    Tricep Pushdown
    30 x 10
    40 x 6
    35 x 8


    Dumating ako sa gym ng 8:07am tapos umalis ako ng mga 10:09am. Nagmadali na ako sa concentration curls at tricep pushdown at naging 15 secs nalang ang rest ko kada set kasi may pasok pa akong 10:30am. Tapos nung nasa jeep na ako pauwi, nagtext yung president, wala namang pasok -.-"
  • iSamsonJeffiSamsonJeff Posts: 764
    RayKrieg wrote:
    Ang experience ko kasi, after ko mag 4 sets ng bench press, at 4 sets ng incline db press, di ko na ka mag bar dips. kahit isang rep lang. bumibigay na tricep ko.

    try mo mag decline BP na lang. baka di m pa kasi kaya bdwt mo tpos dagdag pa ung pagod. mahirap talaga yan.
  • Big DawgBig Dawg Posts: 645
    6 sets of bb curls is overkill dude. If you are indeed busting ass and pushing your sets to failure - or at least very close to failure - you don't need more than 2-3 sets. Especially at your level of development. Or perhaps you are listing warmup sets also I don't know.
  • RayKriegRayKrieg Posts: 577
    iSamsonJeff wrote:
    RayKrieg wrote:
    Ang experience ko kasi, after ko mag 4 sets ng bench press, at 4 sets ng incline db press, di ko na ka mag bar dips. kahit isang rep lang. bumibigay na tricep ko.

    try mo mag decline BP na lang. baka di m pa kasi kaya bdwt mo tpos dagdag pa ung pagod. mahirap talaga yan.

    Sige bro. Decline BP nalang ang gawin ko kung di ko pa ulit makaya mag dips after mag flat at incline bench. Kaya ko naman bro mag dips pag hindi pagod ang muscle ko.
    Big Dawg wrote:
    6 sets of bb curls is overkill dude. If you are indeed busting ass and pushing your sets to failure - or at least very close to failure - you don't need more than 2-3 sets. Especially at your level of development. Or perhaps you are listing warmup sets also I don't know.

    Oh i see bro. I'll cut it down to 3 sets. Thanks!
  • RayKriegRayKrieg Posts: 577
    It's about educating yourself on the truth and it's about applying the truth to yourself.

    https://www.facebook.com/photo.php?v=264403770394685&set=vb.163278247173905&type=2&theater
  • CoreCore Posts: 2,509
    RayKrieg wrote:
    Eto with number of sets na.


    This will be my new workout routine. I will stick with this for 2-3 months. 4x a week workout.

    [size=medium]Day 1: Chest and Calves[/size]
    Barbell Bench Press 4 sets w/ burnout
    DB Incline Bench Press 3 sets
    Bar Dips 2-3 sets
    DB Pullovers 2 sets
    Seated Calf Raises 2-3 sets (depende kung masakit pa achilles ko)
    Standing Calf Raises 2 sets

    [size=medium]Day 2: Back and Hamstrings[/size]
    Deadlifts 3 sets plus burnout set
    One Arm DB Rows 2 sets
    Lat Pulldown (Overhand, Underhand and Behind the Neck) 3 sets each
    Hamstring Curl 3 sets


    [size=medium]Day 3: Quads and Arms[/size]
    Squat 4 sets plus burnout set
    Leg Press 3 sets
    Leg Extension 3 sets
    Barbell Curls 6 sets
    Lying Triceps Extension 5 sets
    Incline DB Curls 4 sets
    Overhead DB Extensions 4 sets
    Concentration Curls 3 sets
    Tricep Pushdown 3 sets


    [size=medium]Day 4: Shoulder and Traps[/size]
    Military Press 3 sets
    Arnold Press 3 sets
    Upright Rows 3 sets
    DB Side Raises 3 sets
    Seated Bent-Over Raises 3 sets
    DB Shrugs 2 sets

    4-day consecutive workouts ba 'to?
  • RayKriegRayKrieg Posts: 577
    Hindi bro. Monday, Tuesday, Wednesday and Friday bro :)Since wala naman akong binigyan ng chocolates ngayong valentines, pinicturan ko nalang mga chocolates dito sa bahay at pinost ko sa fb. Sabi ko, "Thank you sa gifts. Hahaha. Forever alone :(


    2pqlyzo.jpg


    Dirty bulking hahaha.
  • CoreCore Posts: 2,509
    So bale... v
    RayKrieg wrote:
    [size=medium]Day 1[MONDAY]: Chest and Calves[/size]
    Barbell Bench Press 4 sets w/ burnout
    DB Incline Bench Press 3 sets
    Bar Dips 2-3 sets
    DB Pullovers 2 sets
    Seated Calf Raises 2-3 sets (depende kung masakit pa achilles ko)
    Standing Calf Raises 2 sets

    [size=medium]Day 2[TUESDAY]: Back and Hamstrings[/size]
    Deadlifts 3 sets plus burnout set
    One Arm DB Rows 2 sets
    Lat Pulldown (Overhand, Underhand and Behind the Neck) 3 sets each
    Hamstring Curl 3 sets


    [size=medium]Day 3[WEDNESDAY]: Quads and Arms[/size]
    Squat 4 sets plus burnout set
    Leg Press 3 sets
    Leg Extension 3 sets
    Barbell Curls 6 sets
    Lying Triceps Extension 5 sets
    Incline DB Curls 4 sets
    Overhead DB Extensions 4 sets
    Concentration Curls 3 sets
    Tricep Pushdown 3 sets

    [size=medium]Day 4[THURSDAY]: REST[/size]

    [size=medium]Day 5[FRIDAY]: Shoulder and Traps[/size]
    Military Press 3 sets
    Arnold Press 3 sets
    Upright Rows 3 sets
    DB Side Raises 3 sets
    Seated Bent-Over Raises 3 sets
    DB Shrugs 2 sets

    [size=medium]Day 6[SATURDAY]: REST[/size]

    [size=medium]Day 7[SUNDAY]: REST[/size]

    Napansin ko lang, hindi gaya nung typical na 4-day split, na 2-day WO then REST then 2-day WO tapos 2-day REST then repeat cycle.
    Kaya ba ganyan, dahil 'yan ang pasok sa sched?
  • RayKriegRayKrieg Posts: 577
    Oo ganyan bro. Wednesday kasing hapon wala akong pasok. Thursday naman hanggang 8:30 pasok ko.Nagpatulong ako sa kanina sa gym instructor sa program ko. Eto na rin ang susundin ko.

    [size=medium]Chest and Calves:[/size]

    BB Bench Press 4
    Incline BB Bench Press 3
    Decline BB Bench Press 3
    Incline DB Bench Press 3
    Flat DB Bench Press 3
    DB Pullovers 3
    Standing Calf Raises 3
    Seated Calf Raises 3


    [size=medium]Back and Hamstrings:[/size]

    Deadlifts 4
    Lat Pulldown (Overhand) 3
    Lat Pulldown (Behind the Neck) 3
    Lat Pulldown (Parallel Grip) 3
    Barbell Rows 4
    One Arm DB Rows 3
    Hamstring Curls 3




    [size=medium]Quads and Arms:[/size]

    Squat 4
    Leg Press 4
    Leg Extension 4
    Barbell Curl 4
    Incline DB Curl 4
    Tricep Pushdown 4
    Skullcrushers 4
    Wrist curls 3
    Reverse Wrist Curls 3


    [size=medium]
    Shoulder and Traps:
    [/size]
    Military Press 4
    Behind the Neck Press 3
    Arnold Press 3
    DB Side Raises 3
    Bent-Over DB Lat Raises 4
    Upright Row 3
    DB Shrugs 3


    Iiklian ko na rin ang rest time ko kada set kasi every set ang rest ko mga 2-3 mins. Ngayon gagawin ko nalang 30-60 secs.
  • RayKriegRayKrieg Posts: 577
    [size=large][align=center]Workout today: Feb 14, 2014

    Shoulder, Traps and Forearms :clean: [/align]    [/size]

    Military Press:
    WU sets:
    30 x 12, 40 x 12
    Working sets:
    50 x 8
    55 x 7.5 (half rep nalang hehe)
    50 x 7
    30 x 9

    Arnold Press:
    20 x 10
    30 x 8
    30 x 7
    30 x 7

    EZ Bar Upright Rows:
    40 x 10
    50 x 8
    55 x 6
    50 x 8

    DB Side Raises:
    20 x 10 x 4

    Bent Over DB side raises:
    15 x 8 x 2
    15 x 10
    20 x 6

    Wrist Curl:
    30 x 12 x 3

    Wrist Curl Reverse:
    30 x 12
    30 x 10
    30 x 8

    Crunches:
    15 reps x 3 sets

    Leg Raises:
    15 x 2 sets
    12 x 1 set


    Done.
  • CoreCore Posts: 2,509
    [align=center][size=large]LESS IS MORE[/size][/align]

    Saka ka mag-dagdag ng exercise kung nakukulangan ka o may lagging body parts.
    Inadjust ko yung scheme based sa relative HEAVY ng isang individual.[size=medium]›› Chest and Calves:[/size]

    Chest [size=x-small]Total Sets:[/size] 9-10
    Flat BB BP 4[size=x-small]sets[/size] [size=x-small]or[/size] Flat DB BP 3[size=x-small]sets[/size] [size=x-small]or[/size] Decline BB BP 3[size=x-small]sets[/size]
    Incline BB Bench Press 3[size=x-small]sets[/size] [size=x-small]or[/size] Incline DB Bench Press 3[size=x-small]sets[/size]
    DB Pullovers 3[size=x-small]sets[/size]

    Calves [size=x-small]Total Sets:[/size] 6
    Standing Calf Raises 3[size=x-small]sets[/size]
    Seated Calf Raises 3[size=x-small]sets[/size][size=medium]›› Back and Hamstrings:[/size]

    Back [size=x-small]Total Sets:[/size] 20**
    [size=x-small](Unspecified variation)[/size] Deadlifts 4[size=x-small]sets[/size]
    Lat Pulldown (Overhand) 3[size=x-small]sets[/size]
    Lat Pulldown (Behind the Neck) 3[size=x-small]sets[/size]
    Lat Pulldown (Parallel Grip) 3[size=x-small]sets[/size]
    Barbell Rows 4[size=x-small]sets[/size]
    One Arm DB Rows 3[size=x-small]sets[/size]

    Hammies [size=x-small]Total Sets:[/size] 3 [size=x-small]or[/size] 7*
    Hamstring Curls 3[size=x-small]sets[/size]

    *Dependent to the variation of the deadlift; (7) if hamstring dominant sumo-stanced deadlift will be used...[size=medium]›› Quads and Arms:[/size]

    Legs [size=x-small]Total Sets:[/size] 12
    [size=x-small](Unspecified variation.)[/size] Squat* 4[size=x-small]sets[/size]
    Leg Press 4[size=x-small]sets[/size]
    Leg Extension 4[size=x-small]sets[/size]

    *Likely a less-involvement-of-hams squat, in other words, a quad dominant-type of squat(high-bar back squat or front squat) since you already hit the hams, yesterday...

    Biceps [size=x-small]Total Sets:[/size] 8
    Barbell Curl 4[size=x-small]sets[/size]
    Incline DB Curl 4[size=x-small]sets[/size]

    Triceps [size=x-small]Total Sets:[/size] 8
    Tricep Pushdown 4[size=x-small]sets[/size]
    Skullcrushers 4[size=x-small]sets[/size]

    Forearms [size=x-small]Total Sets:[/size] 6
    Wrist curls 3[size=x-small]sets[/size]
    Reverse Wrist Curls 3[size=x-small]sets[/size][size=medium]›› Shoulder and Traps:[/size]

    Delts [size=x-small]Total Sets:[/size] 16**
    Military Press 4[size=x-small]sets[/size]
    Behind the Neck Press 3[size=x-small]sets[/size]
    Arnold Press 3[size=x-small]sets[/size]
    DB Side Raises 3[size=x-small]sets[/size] [size=x-small]or[/size] Bent-Over DB Lat Raises 3[size=x-small]sets[/size]

    Traps [size=x-small]Total Sets:[/size] 6
    Upright Row 3[size=x-small]sets[/size]
    DB Shrugs 3[size=x-small]sets[/size]
    **IMO, need to drop some few sets at adjust sa recuperation between sets para mag-kasya sa more or less an hour...
    RayKrieg wrote:
    "Iiklian ko na rin ang rest time ko kada set kasi every set ang rest ko mga 2-3 mins."...

    Sa mga big lifts normal lang 'yan ganyang resting period. Especially when lifting HEAVY.
    RayKrieg wrote:
    ..."Ngayon gagawin ko nalang 30-60 secs."

    Mag-aadjust ka nyan sa bigat ng bubuhatin mo. Hindi mo maiiwasang magbawas sa mga lifts.
  • RayKriegRayKrieg Posts: 577
    Salamat bro. Chest and arms(?) ang lagging part sa akin bro.
  • CoreCore Posts: 2,509
    RayKrieg wrote:
    Salamat bro. Chest and arms(?) ang lagging part sa akin bro.

    [align=center][size=large]LESS IS MORE[/size][/align]

    [size=medium]›› Chest and Calves:[/size]

    Chest [size=x-small]Total Sets:[/size] 9-10
    Flat BB BP 4[size=x-small]sets[/size] [size=x-small]or[/size] Flat DB BP 3[size=x-small]sets[/size] [size=x-small]or[/size] Decline BB BP 3[size=x-small]sets[/size]
    Incline BB Bench Press 3[size=x-small]sets[/size] [size=x-small]or[/size] Incline DB Bench Press 3[size=x-small]sets[/size]
    DB Pullovers 3[size=x-small]sets[/size]Minerge ko lang yung mga redundant exercise, pili ka nalang doon. Try mong mag-heavy sa mga exercise na 'yan. Kung nabibitin ka pa, either add ka pa bigat doon sa mga exercise na napili mo o add another exercise.Example:

    [size=medium]›› Chest and Calves:[/size]

    Chest [size=x-small]Total Sets:[/size] 11-13
    Flat BB BP 4[size=x-small]sets[/size] [size=x-small]or[/size] Flat DB BP 3[size=x-small]sets[/size] [size=x-small]or[/size] Decline BB BP 3[size=x-small]sets[/size]
    Incline BB Bench Press 3[size=x-small]sets[/size] [size=x-small]or[/size] Incline DB Bench Press 3[size=x-small]sets[/size]
    DB Pullovers 3[size=x-small]sets[/size]
    [size=medium]+[/size] Dips 2-3[size=x-small]sets[/size]
    RayKrieg wrote:
    [size=medium]Day 1[MONDAY]: Chest and Calves[/size]
    [size=medium]Day 2[TUESDAY]: Back and Hamstrings[/size]
    [size=medium]Day 3[WEDNESDAY]: Quads and Arms[/size]
    [size=medium]Day 4[THURSDAY]: REST[/size]
    [size=medium]Day 5[FRIDAY]: Shoulder and Traps[/size]
    [size=medium]Day 6[SATURDAY]: REST[/size]
    [size=medium]Day 7[SUNDAY]: REST[/size]

    Isa pang reason kaya ko pa sinimplify 'yan for the sake na baka maapektuhan yung lifts mo sa susunod pa na dalawang araw. (*Take note, tatlong araw na magkakasunod na buhat yun at lahat nung tatlong araw na 'yun kasama yung major muscle groups). To sum up, sa pangatlong araw, pagkatapos ng dalawang araw mo na tinitirahin yung arms. IMO, baka pagod pa arms mo(CHEST DAY), di ka makapag-heavy sa mga pulls mo sa BACK DAY.

    Isipin mo din na hindi lang muscle ang na-iistrain during resistance training. Pati joints, bones, etc...
    RayKrieg wrote:
    [size=medium]Day 1[MONDAY]: Chest and Calves[/size]
    [size=medium]Day 2[TUESDAY]: Back and Hamstrings[/size]
    [size=medium]Day 3[WEDNESDAY]: Quads and Arms[/size]
    [size=medium]Day 4[THURSDAY]: REST[/size]
    [size=medium]Day 5[FRIDAY]: Shoulder and Traps[/size]
    [size=medium]Day 6[SATURDAY]: REST Chest?[/size]
    [size=medium]Day 7[SUNDAY]: REST[/size]

    Pwede ka din namang mag-add pa ng isang DAY for CHEST. Saturday would be your bet. (*Kung gustong mong isagad sa isang week yung cycle ng split-program mo. Marami namang way eh, pwede din naman yung mga irregular cycles like 8days, 10days, 2weeks and so on.) It could be this...
    RayKrieg wrote:
    [size=medium]Day 1[MONDAY]: Chest and Calves[/size]
    [size=medium]Day 2[TUESDAY]: Back and Hamstrings[/size]
    [size=medium]Day 3[WEDNESDAY]: Quads and Arms[/size]
    [size=medium]Day 4[THURSDAY]: REST[/size]
    [size=medium]Day 5[FRIDAY]: Shoulder and Traps[/size]
    [size=medium]Day 6[SATURDAY]: Chest[/size] [size=large]<[/size]
    [size=medium]Day 7[SUNDAY]: REST[/size]

    ^Magkakaroon ng konting differences lang ng exercises from MONDAY [CHEST]. Since it is preceeded by '[FRIDAY]: Shoulder and Traps Day', iiwasan mong maabuso yung RC mo dyan.
    ...Or this.
    RayKrieg wrote:
    [size=medium]Day 1[MONDAY]: Chest and Calves[/size]
    [size=medium]Day 2[TUESDAY]: Back and Hamstrings[/size]
    [size=medium]Day 3[WEDNESDAY]: Quads and Arms[/size]
    [size=medium]Day 4[THURSDAY]: REST[/size]
    [size=medium]Day 5[FRIDAY]: Chest[/size] [size=large]<[/size]
    [size=medium]Day 6[SATURDAY]: Shoulder and Traps[/size]
    [size=medium]Day 7[SUNDAY]: REST[/size]

    ^Para ma-add yung hours ng recovery ng chest muscles mo before next bout.
    Ang magiging setback mo lang dito sa gym na pinagbubuhatan mo. Since nasa Monday and Saturday ang CHEST DAY, chances are makikipagsapalaran ka sa paghihintay ng mga ibang members na gumagamit ng barbell bench(General population, NATIONAL CHEST DAY, either MONDAY or SATURDAY), kung sakaling ang workout mo pumatak sa peak hour nung gym.
  • RayKriegRayKrieg Posts: 577
    Stick nalang ako bro sa MTWF sched ko. Di kasi ako pwede pag saturday. Maraming gawaing bahay. Haha. Salamat ng marami! +1 rep!
  • RayKriegRayKrieg Posts: 577
    [size=medium][align=center]2.17.14 (Monday)
    Chest, Calves and Abs
    :bench:[/align][/size]

    Flat BB Bench Press
    20 x 12 (warm up)
    50 x 12 (warm up)
    70 x 12 (warm up)
    100 x 8
    110 x 8
    120 x 8 (pang 5th rep, nagpaspot na ako. Bumibigay talaga ang right shoulders)
    120 x 3 (bumigay agad yung front right delts ko) *Nadale kasi to dati ng flyes*
    90 x 6 (burnout set)

    [size=x-small]note: pag heavy weights na, saka lang to bumibigay to. Kaya pa ng left shoulder ko yung bigat pero yung right shoulder ko, halos di na mataas yung barbell.1-2 months ago nung sumakit to dahil sa flyes.
    [/size]

    Incline DB Press:
    35/35 x 10
    40 /40 x 5
    40/40 x 5

    [size=x-small]note: 30 degrees yung angle ng bench.[/size]


    DB Pullovers
    35 x 10
    40 x 7
    40 x 8


    [size=x-small]Magdidips pa sana ako kaso di na kaya.[/size]

    Seated Calf Raises:
    40 x 8
    50 x 8
    50 x 8

    [size=x-small]note: medyo light lang dito kasi yung tumutunog na left ankle ko at yung right achilles baka sumakit ulit.
    [/size]


    Standing Calf Raises:
    270 x 10
    290 x 8
    310 x 8


    Crunches:
    BW x 15 x 3

    Leg Raise:
    3 sets of 15 reps


    Done.
  • RayKriegRayKrieg Posts: 577
    [size=medium]Back
    February 18, 2014
    Tuesday    [/size]

    3:51pm - 5:00pm

    Deadlifts:
    120 x 10
    160 x 10
    200 x 8
    220 x 2
    90 x 12 (Burnout set)

    [size=small]note: First time ko ulit mag deadlift since October kaya parang naninibago ulit ako.
    [/size]
    Lat Pulldown: Overhand Grip
    90 x 10
    100 x 10
    110 x 6 + 2

    [size=small]note: Habang nasa 6th rep na ako, may nagtanong kung gagamitin ko pa daw yung 5lbs plate na nasa tabi ko. 2 reps nalang ang nadagdag ko. Nawala tuloy concentration ko. Badtrip![/size]

    Lat Pulldown: Behind the Neck
    80 x 10
    90 x 10
    100 x 9

    Lat Pulldown: Parallel Grip
    90 x 10
    100 x 9
    110 x 8

    Bent Over Barbell Rows:
    110 x 10
    130 x 6
    130 x 8

    One Arm Dumbbell Rows:
    40 x 10 x 2

    [size=medium]Quads, Hamstrings, Biceps and Triceps
    February 19, 2014
    Wednesday
    [/size]
    Note: Super sore back from Deadlifting yesterday kaya di na ako nag squat.

    2:49 - 3:54pm *nagmamadali ako dito kasi may pupuntahan akong school event bago mag 6pm*


    Leg Press:
    200 x 12
    225 x 10
    250 x 4

    Leg Extension
    50 x 12
    70 x 12
    90 x 12

    Hamstring Curls
    50 x 10
    60 x 6
    50 x 8

    Barbell Curl:
    30 x 10
    30 x 10
    40 x 6
    40 x 8

    Incline Dumbbell Curl:
    20/20 x 10 x 3

    Tricep Pushdown:
    35 x 12
    40 x 10
    40 x 10
    40 x 7.5

    Skullcrushers:
    30 x 10
    35 x 10
    40 x 8
    30 x 10


    Done.
  • RayKriegRayKrieg Posts: 577
    Kaninang umaga nag timbang ako, [size=medium]80kg na ako pero i still look skinny :([/size]
    Yung mga hs friends, relatives, and old friends sinasabihan akong anlaki ko na. Sa tingin ko sinasabi nila yun kasi sobrang payat ko dati. Pero para sakin at para sainyo na nagbubuhat, maliit pa rin ako.

    Nagiging patient nalang ako kasi alam ko na magiging macho rin ako kagaya ng mga master dito. :)

    ************************************************
    [align=center]
    Shoulders and Traps :clean:
    February 21, 2014
    Friday[/align]

    4:42PM - 5:34PM

    Military Press:
    50 x 10
    55 x 10
    60 x 8

    Arnold Press:
    25/25 x 10
    30/30 x 6
    30/30 x 10

    DB Side Raises:
    20/20 x 10 x 3

    Seated Bent Over Lat Raises:
    10/10 x 12 x 3

    EZ Bar Upright Row:
    45 x 10
    50 x 6
    50 x 8

    Barbell Shrugs:
    45 x 12
    120 x 10
    120 x 10

    *********************************

    [align=center]Chest :bench:
    Monday
    February 24, 2014
    [/align]

    8:37am - 9: 18am ( Di na ako nakatrain ng calves kasi may pasok pa akong 9:30)

    Flat Barbell Bench Press:
    100 x 10
    110 x 10
    110 x 6
    100 x 6

    note: as usual, sumasakit pa rin ang right anterior deltoid ko pag naghheavy bench press.


    Incline Dumbbell Bench Press"
    35/35 x 12
    40/40 x 10
    40/40 x 10

    DB Pullovers:
    40 x 10
    40 x 9
    40 x 8

    Dips:
    Bodyweight x 6 reps
    di na ako maka second set kasi pagod na...
  • Scarface1992Scarface1992 Posts: 18
    Saging haluan mo ng 2itlog tyaka oatmeal tapos halo mo kung anong protein powder gamit mo. lagyan mo ng tubig or gatas tapos blender mo... Pwede ng snack yan completo sa protein tyaka carbs madali pang dalhin
  • rtravino29rtravino29 Posts: 1,549
    80kg na ako pero i still look skinny

    jusmeyo marimar! mas mabigay ka pa sakin, 164 lbs ako in 5'8 height, hirap magpalaki nang mga ectomorph noh?
    Posted by Scarface1992 - Today 12:26 AM
    Saging haluan mo ng 2itlog tyaka oatmeal tapos halo mo kung anong protein powder gamit mo. lagyan mo ng tubig or gatas tapos blender mo... Pwede ng snack yan completo sa protein tyaka carbs madali pang dalhin

    Ok to ha... :)
  • RayKriegRayKrieg Posts: 577
    Mahirap talaga. Hahaha. Pero masarap naman mapuri ng taong matagal mo ng di nakikita. Hahaha. Salamat sa recipe ^^Sabog ang pagbuhat ko ngayong week kasi sobrang higpit ng schedule. May practice pa kami sa speech choir namin. Next week na kasi ipepresent tapos ngayong week lang nag asikaso yung block namin :arghh: Ang late, magbabayad ng P5 kada 2 minuto tapos pag P300 ang absent! P30 na ang nasingil sakin :angry::angry: Palagi pang kulang ang tulog ko kasi 8:30 andun na dapat.

    ****************************************************************

    Back
    February 25, 2014
    4:13pm - 5:26pm

    [/align]
    Habang nagbibisikleta ako, naglakas loob na akong kausapin yung crush ko na nagbubuhat rin dun. Same school kami. Kunware di ko alam name nya tapos sinabi nya sakin, "Ikaw si *insert my real name* ?" Hehehe. Kilala nya rin ako :')


    Deadlift
    160 x 10
    190 x 10
    200 x 5
    200 x 2
    160 x 10

    note: Tinginan pa sakin mga tao sa gym kasi yung gym na yun, di nagbibigay ng deadlift sa mga program nila. Sabi sakin nung isang instructor dun, wag ko daw papatouch sa floor yung weights pag nagd DL. Di ko lang pinansin...

    Lat Pulldown
    Overhand Wide Grip
    90 x 12
    100 x 10
    115 x 6
    Reverse Grip
    95 x 10
    100 x 10
    100 x 8
    Parallel Grip
    95 x 12
    100 x 10
    100 x 8

    Bent Over Barbell Rows:
    100 x 12

    Note: Di ko na natapos workout ko kasi sobrang pagod na ako at parang wala na akong lakas. Kulang sa tulog at nagpractice pa sa speech choir maghapon.
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