Miks Adventure

mikol22mikol22 Posts: 497
in Personal Journals
Hello mga master. lurker din ako dito sa site na to, basa lang ng mga posts at guides all about bodybuilding. nabasa ko din na gumawa ng journal para makatulong ang mga masters dito kaya eto na :)

matagal ko ng gustong mag gym since 2009 pa lang pero wala akong lakas ng loob na magpunta sa gym kase nahihiya talaga ako at wala ako kasama. nagbubuhat buhat na ko ng dumbells nun sa bahay (10lbs each hand) with basic barbell exercise pero nahinto na din un...nakakatamad kase mag workout sa bahay magisa until napabayaan na nga pati ang sarili. inum dito, kain dun, kain ng kung anu-ano. maghapong nakaupo sa harap ng computer at naglalaro.
madalas bumabyahe din kame gamit ang motor. and pagstop over, food trip kaya lumaki na lalo na ang tyan ko...
napansin ko na lang na madali na ko napapagod, hapuin, at antukin. kahit po kase pagpasok sa trabaho eh nakamotor pa din. wala man lang exercise kahit lakad. mejo naghina na din ang puso ko. madalas sumakit ung bandang dibdib ko kahit konting lakad lang. hirap na din magsintas ng sapatos hehe...
Until i decide na magpunta ng gym, nilakasan ko lang loob ko. buhat dito buhat dun, full body talaga at kahit ano makita ng mata ko eh ginagawa ko after nun di ako makasakay ng motor hehe.
may nagrefer sakin sa club na may tropa sya na pede magturo sakin for 1 month para may alam akong program at un nga at tinuruan ako sa bakal gym. manual treadmill at stationary bike una ko ginawa at binigyan nya ko ng 2 programs each body part. MWF sked ko po. sa ngayon tapos na ung 1month.

After a month, naggawa ako ng sarili kong program, naka split na sya...MWF minsan 4 times a week pag ok ang sked.

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Comments

  • RayKriegRayKrieg Posts: 577
    Goodluck bro! :)
  • mikol22mikol22 Posts: 497
    chest/shoulder/tricep day

    WU set
    BB BP (in kilograms)
    Set 1 - 10 kgs x 10 reps
    Set 2 - 15x6
    Set 3 - 18x4
    Set 4 - 20x3
    Set 5 - 25x1

    CHEST:
    WO Set (in kilograms)
    BB BP
    2 Sets 30kgs x 7 reps

    Inclined BB BP
    2 Sets 30kgs x 7 reps

    DB Flyes
    2 Sets 25lbs x 7 reps

    SHOULDER:
    Sitted Dumbell Overhead Press
    2 Sets 25lbs x 7 reps

    EZ Bar Upright Row
    2 Sets 20kgs x 7 reps

    TRICEPS:
    Straight Bar Cable Push Down
    2 Sets 80lbs x 15 reps

    Chain Cable Push Down
    2 Sets 60lbs x 15 reps

    Mejo maaga pa kaya dinagdagan ko ng konting ABS:

    Weighted Declined Crunches (with 5kgs on chest)
    2 Sets 15 reps

    Dumbell Side Bends
    2 Sets 15 reps with 45lbs each hand
  • mikol22mikol22 Posts: 497
    Last Friday Feb 14

    Back, Biceps, Forearms

    BACK:
    Deadlift:
    WU Set
    Set 1 - 20kgs x 10
    Set 2 - 30kgs x 8
    Set 3 - 40kgs x 6
    Set 4 - 45kgs x 3
    Set 5 - 48kgs x 1

    WO Sets
    3 Sets - 50kgs x 8

    Barbell Row
    3 Sets - 20kgs x 8

    Biceps:
    EZ Bar Curl
    3 Sets 20kgs x 8

    Preacher Curls
    3 Sets 10kgs x 8

    Forearms:
    Wrist Curl with EZ bar
    3 Sets 10kgs x 8Yesterday, Feb 17

    Chest, Tricep

    Chest:
    BenchPress
    WU Sets
    Set 1 - 20kgs x 10
    Set 2 - 23kgs x 8
    Set 3 - 30kgs x 6
    Set 4 - 33kgs x 3
    Set 5 - 40kgs x 1

    WO Set
    3 Set 40kgs x 3 - hindi ko naalala 30kgs lang ako last week kaya pala hanggang 3 lang ako eh hirap pa...next benchpress up ko lng kht 35kgs x 8 para makuha ko ung 3 Sets

    Inclined BB Bench Press
    3 Sets 30kgs x 8

    DB Inclined Bench Press
    Set 1 - 25lbs x 8
    Set 2 - 35lbs x 8
    Set 3 - 35lbs x 8

    DB Flyes
    3 Set 25lbs x 8 - mejo hirap ako sa form. nabibigatan ata ako.try ko ibaba ng 20lbs para maperfect ko ung form

    Shoulder sana sunod ko kaya lang pagod na ko, di ko na malift ung ibang weights kaya tricep na ko

    TRICEPS:

    Flat Bench EZ Curl Bar Tricep Extension
    Set 1 - 10kgs x 8
    Set 2 - 20kgs x 8
    Set 3 20kgs x 5 - nalaglag ung plates sa magkabilang dulo hehe, nahirapan na din ako, try ko muna kahit 15kgs...

    Cable Pull Down
    Straight Bar
    3 Sets - 70lbs x 10

    Straight Bar (inclined sya)
    3 Sets - 70lbs x 10

    Chain
    3 Sets - 60lbs x 10
  • mikol22mikol22 Posts: 497
    Yesterday, Feb 19
    Back and Biceps (konting AB din)

    Deadlift
    WU Set
    Set 1 - 15kgs x 10
    Set 2 - 20kgs x 8
    Set 3 - 25kgs x 6
    Set 4 - 30kgs x 3
    Set 5 - 35kgs x 1

    WO Set
    3 Sets 50kgs x 8 ==> hindi ko nagawa kase may nagsabi sakin na wag na ko magdeadlift kase ang [size=x-large]DEADLIFT IS ONLY FOR COMPETITION TRAINING[/size] lang daw ung training na yun..nung una tinuturuan pa nya ko ng proper form. alam ko naman since dami ko nakita dito sa site ng proper form of deadlift. i let him teach me na din baka nga naman hindi tama ung form ko sa pag deadlift although pakiramdam ko naman tama. and nung parang sa tingin nya d nya mkita ung form na gusto nya sakin sinabihan na nga nya ko na wag ko na lng itry magdeadlift since pang competition lang un...hmmm mga master, baka pdeng pakiliwanagan po ako...mejo naguluhan tuloy ako...

    eto pala ung ginaya kong form ng Deadlift, kay boss DSmallDivide
    https://www.youtube.com/watch?v=

    after this i switch to Cable pull down

    Cable Lat Pull Down
    3 Set 100lbs x 8 to failure

    Reverse Cable Lat Pull Down
    3 Set 100lbs x 8 to failure

    Sitted Cable Row
    3 Set 100lbs x8 to failure

    BICEPS:

    EZ BAr close grip
    3 Set 20kgs x 6 to 8 failure

    Preachers Curl
    3 Set 10kgs x 6 to 8 failure

    ABS:

    Decline Sit Ups with 5kgs weight
    3 Set 15 reps

    2 Dumbell Side Bends 45lbs each hand
    3 Set 15 reps
  • mikol22mikol22 Posts: 497
    update ko lng tong journal ko, mejo kinalawang na eh :)

    Yesterday
    Backday and Biceps

    BACK

    Deadlift
    Warm-up
    Set 1: 50kgs x 5
    Set 2: 70kgs x 5
    Set 3: 90kgs x 5

    Working Set
    2 Set 100kgs x 5
    1 Set 90kgs x 1 - feel ko nag round na back ko at ang tagal bago ko malift kaya binawasan ko to 90kgs

    Bent over Row
    3 Set 40kgs x 10

    Lat Pull Down (Straight Bar)
    Set 1: 80lbs x 10
    Set 2: 100lbs x 10
    Set 3: 110lbs x 10

    Cable Row (Narrow Grip)
    Set 1: 80lbs x 10
    Set 2: 100lbs x 10
    Set 3: 110lbs x 10

    BICEPS

    Barbel Curl (EZ Bar)
    3 Sets of 20kgs

    Concentration Curl
    3 Sets of 15lbs

    Preacher Curl
    3 Sets of 20kgs

    Standing Bicep Curl (Pulley)
    3 Sets of 70lbs

    Maya mag legs naman ako :)
  • rtravino29rtravino29 Posts: 1,549
    Welcome back bro!
  • CoreCore Posts: 2,509
    mikol22 wrote:
    Yesterday
    Backday and Biceps

    BACK
    ...
    Lat Pull Down (Straight Bar)
    Set 1: 80kgs x 10
    Set 2: 100kgs x 10
    Set 3: 110kgs x 10
    ...

    Anong gamit mong grip dito? Pronated o supinated?
  • mikol22mikol22 Posts: 497
    Core wrote:
    mikol22 wrote:
    Yesterday
    Backday and Biceps

    BACK
    ...
    Lat Pull Down (Straight Bar)
    Set 1: 80kgs x 10
    Set 2: 100kgs x 10
    Set 3: 110kgs x 10
    ...

    Anong gamit mong grip dito? Pronated o supinated?

    Pronated boss Core...
    Wah!!! sory pala, mali ung lagay ko, lbs po pala un, hindi sya kgs :(
    iedit ko na lng po ...

    Yesterday: LEGS

    Squat:
    Warm Up
    Set 1: bar weight x 10
    Set 2: 20kgs x 10
    Set 3: 30kgs x 8
    Set 4: 40kgs x 8

    Working Set
    5 Set of 50kgs x 5

    Leg Press
    3 Set of 105kgs x 10

    Calf Press (on Leg Press Machine - after ng leg press, i immediately switch to calf press)
    3 Set of 105kgs x 15 - then followed by standing calf raise

    Standing Calf Raise
    3 Set by 15reps (body weight)

    Lying Leg Curls
    3 Set of 80lbs x 10
  • mikol22mikol22 Posts: 497
    Last Monday: Chest Triceps

    BB BenchPress

    Warm Up
    Set 1: Bar x 30reps
    Set 2: 30kgs x 10
    Set 3: 40kgs x 8
    Set 4: 45kgs x 5
    Working Set
    3 Set of 48kgs x 5 (last set going 4reps only)

    Inclined BB BenchPress
    Set 1: 20kgs x 10
    Set 2: 30kgs x 10
    Set 3: 40kgs x 5
    Set 4: 40kgs x 5
    Set 5: 40kgs x 5

    DB Bench Press
    Set 1: 45lbs (each hand) x 10
    Set 2: 55lbs (each hand) x 8
    Set 3: 55lbs (each hand) x 7
    Set 4: 55lbs (each hand) x 7

    DB Inclined
    3 Set of 45lbs (each hand) x 8

    BB Declined
    Set 1: 30kgs x 10
    Set 2: 40kgs x 10
    Set 3 40kgs x 8

    Machine Fly:
    3 Sets of 80lbs x 10

    TRICEPS

    Dips
    Set 1: 7 reps
    Set 2: 6 reps
    Set 3: 5 reps

    Cable Pushdown (Angle Bar)
    Set 1: 80lbs x 15
    Set 2: 100lbs x 15
    Set 3: 110lbs x 12
    Set 4: 110bs x 10

    Overhead Cable Extension (Angle Bar)
    Set 1: 80lbs x 15
    Set 2: 100lbs x 15
    Set 3: 110lbs x 15
    Set 4: 110lbs x 10

    Cable One Arm Tricep Extension
    Set 1: 20lbs x 10
    Set 2: 25lbs x 10
    Set 3: 30lbs x 10
    Set 4: 35lbs x 10

    Cable Push Down (Chain)
    Set 1: 50lbs x 10
    Set 2: 60lbs x 10
    Set 3: 80lbs x 10
    Set 4: 80lbs x 10Yesterday: Back and Biceps

    BACK

    Deadlift

    Warm Up
    Set 1: 50kgs x 10
    Set 2: 70kgs x 10

    Working Set
    5 Set of 90kgs x 5

    Barbell Row (Overhand Grip)
    3 Set of 30kgs x 15

    Barbell Row (Underhand Grip)
    Set 1: 30kgs x 15
    Set 2: 50kgs x 12
    Set 3: 50kgs x 12
    Set 4: 50kgs x 10

    Seated Cable Row (Narrow Grip)
    Set 1: 80lbs x 20
    Set 2: 100lbs x 12
    Set 3: 100lbs x 10
    Set 4: 100lbs x 10

    BICEPS

    Barbell Curl
    3 Set of 20kgs x 10

    Hammer Curls
    3 Set of 15lbs (each hand) x 10

    Concentration Curls
    3 Set of 15lbs x 10

    Cable Curls
    Set 1: 50lbs x 10
    Set 2: 80lbs x 10
    Set 3: 80lbs x 10
    Set 4: Drop Set 80lbs x 10 (No rest)
    60lbs x 10
    40lbs x 10
    30lbs x 10
    20lbs x 10
    10lbs x 10
  • mikol22mikol22 Posts: 497
    Yesterday: Shoulder and Abs

    SHOULDER

    Overhead Press
    Warm Up
    Set 1: Bar x 30reps
    Set 2: 20kgs x 10
    Set 3: 30kgs x 8

    Working Set
    5 Set of 35kgs x 6 (last set until 5reps only)

    Side Lateral Raise
    Set 1: 15's x 12
    Set 2: 20's x 12
    Set 3: 20's x 12
    Set 4: 20's x 12 ( last 2 rest pause)

    DB Seated Dumbell Lateral Raise
    4 Set of 20's x 12

    Upright Row
    3 Set of 20kgs x 12

    BB Shrugs
    3 Set of 70kgs x 15

    ABS

    Lying Leg Raise (Bench)
    5 Set by 20reps

    Cable Crunch (100lbs weight)
    3 Set by 20reps

    Dumbell Side Bend Crunches (with 60lbs weight)
    2 Set by 15reps (pagod na and i loose my grip na)

    mamayang gabi rest muna ako....bukas ulit para sa LEGS :)
  • mikol22mikol22 Posts: 497
    Last Monday: CHEST AND TRICEPS

    BB BenchPress
    Set 1: Bar x 30 (warm up)
    Set 2: 30kgs x 10
    Set 3: 40kgs x 8
    Set 4: 50kgs x 3 ====> PR ( 3 Working Sets)

    BB Incline Bench
    Set 1: 30kgs x 10
    Set 2: 40kgs x 5
    Set 3: 40kgs x 5

    DB Flat Bench
    Set 1: 45's x 9
    Set 2: 55's x 8
    Set 3: 55's x 7
    Set 4: 55's x 6

    DB Incline Bench
    Set 1: 45's x 9
    Set 2: 45's x 8
    Set 3: 45's x 8

    Standing Top and Bottom Cable Flys
    Set 1: 50lbs x 10
    Set 2: 60lbs x 10
    Set 3: 60lbs x 10

    TRICEPS

    Dips
    3 Set of 8 reps (bodyweight)

    Skull Crusher
    3 Set of 20kgs x 10 with EZ Bar

    Cable Pushdown (Angle Bar)
    Set 1: 80lbs x 15
    Set 2: 100lbs x 15
    Set 3: 110lbs x 15YESTERDAY: BACK AND BICEPS

    BACK

    Deadlift (Olympic Bar - 20kgs)
    Set 1: 50kgs x 10
    Set 2: 70kgs x 10
    Working Set
    5 Set of 90kgs x 5 - nawalan ako lagi ng grip sa last 2 reps

    Barbell Row (Overhand) - Olympic Bar
    3 Set 40kgs x 10

    Barbell Row (Underhand) - Olympic Bar
    3 Set of 40kgs x 10

    Wide Pull Down (Straight Bar) - Pronated
    Set 1: 80lbs x 20
    Set 2: 100lbs x 10
    Set 3: 110lbs x 10
    Set 4: 120lbs x 8

    Cable Row Narrow Grip
    Set 1: 80lbs x 15
    Set 2: 100lbs x 12
    Set 3: 110lbs x 10
    Set 4: 120lbs x 9

    BICEPS

    DB Hammer Curls
    3 Set of 15's x 15

    DB Bicep Curl with a Twist
    3 Set of 15's x 15

    BB Curls with EZ Bar
    3 Set of 15kgs x 10 - dating 20kgs binubuhat ko pero nawawala na ko sa form and i arch my back so binawasan ko to stick and have a good form and contraction.

    mukang mas natear ko ung bicep ko sa gantong bicep workout kesa sa last time na ginawa ko...thanks sa video ni Sean Nalewanyj :)
  • mikol22mikol22 Posts: 497
    Yesterday: Shoulder and Abs

    SHOULDER

    Overhead Press
    Set 1: Bar x 20
    Set 2: 30kgs x 10
    Set 3: 35kgs x 6
    Set 4: 35kgs x 6
    Set 5: 35kgs x 6

    DB Side Lateral
    Set1: 15's x 15
    Set 2: 20's x 15
    Set 3: 20's x 15 (rest pause on last 2)
    Set 4: 20's x 15 (rest pause on 10th and 13th reps)

    DB Rear Lateral
    Set 1: 20's x 15
    Set 2: 20's x 15
    Set 3: 20's x 15 (rest pause on 10th, 12th, and 14th reps)

    Shoulder Press
    Set 1: 40's x 10
    Set 2: 40's x 10
    Set 3: 40's x 8

    Upright Row
    Set 1: 20kgs x 12
    Set 2: 25kgs x 12 (rest pause on 10th reps)
    Set 3: 25kgs x 12 (rest pause on 8th, 10th and 11th reps)
    Set 4: 25kgs x 12 (rest pause on 8th and 10th reps)

    Barbell Shrugs
    Set 1: 70kgs x 15
    Set 2: 70kgs x 15 (loose grip on 10th reps, need to unrack and rehold the bar again)
    Set 3: 70kgs x 15 - same scenario, loose grip

    Face Pull
    3 Set of 80lbs x 15

    ABS

    Superset (Cable Crunch and Lying leg raise)
    Cable Crunch
    3 Set of 100lbs x 20reps followed by:

    Lying Leg Raise
    3 Set of 20 reps - then rest for 1 to 2mins

    DB Side Bend
    2 Set of 60lbs each hand x 15reps (i loose grip na so i switch to cable side bend)

    Cable Side Bend
    1 Set of 100lbs x 15reps - each side

    ung kasabay ko sa gym, ang payat ng legs at calves nya pero never sya nagskip ng leg day...ang bibigat pa ng binubuhat nya pero ang payat pa din ng legs nya...ako naman ang lalaki ng legs at calves ko pero di pa naman ako ganun katagal nag gym and di pa ganun kabigat ung kinakarga ko sa legs ko...siguro genetics? maya rest day naman...weekly meeting with the motorcycle club..Friday, leg day :D
  • popoycantonpopoycanton Posts: 216
    its CNS adaptation, he's more efficient in motor unit recruiting (probably), you'll get there.
  • mikol22mikol22 Posts: 497
    popoycanton wrote:
    its CNS adaptation, he's more efficient in motor unit recruiting (probably), you'll get there.

    hmm, nose bleed ako haha, iresearch ko ano ba yan...currently im doing 1/4 of his max weight in leg press , woah, madami dami pang kakaining bigas neto hehe...
  • popoycantonpopoycanton Posts: 216
    practical programming for strength is a good place to start.


    Don't get caught up too much on such and such, nothings screams progress than looking good in the mirror :)
  • mikol22mikol22 Posts: 497
    popoycanton wrote:
    practical programming for strength is a good place to start.


    Don't get caught up too much on such and such, nothings screams progress than looking good in the mirror :)


    thanks sir popoy...im into strength program also, slowly progressing and i know mahaba haba ba ang lalakbayin ko...telling to myself it takes time to build those kind of muscles and strength :)
  • rtravino29rtravino29 Posts: 1,549
    slowly progressing and i know mahaba haba ba ang lalakbayin ko...

    as long as may nakikita kang progress brah ( mapa sa lifting stats, poundage or sa mirror) ok lang yan! good luck bro! :sport:
  • mikol22mikol22 Posts: 497
    @rtravino29
    yes sir kahit papano may progress at pagbabago naman sa workout at sa katawan ko...slowly moving forward sa goal ko :)

    Yesterday: Rest Day and Club Tambay Nights

    LOLS!!! hindi ako nakatambay, after dinner tinamad na ko umalis ng bahay kaya rest mode talaga. watching videos ni Furious Pete - grabe lakas neto kumain at the same time, bodybuilder sya...

    Mamaya laba mode then gym naman to hit legs :squat:Masters, may concern lang ako...dati kase ang goal ko lang is magkaron ng muscles at slim tulad ng mga katawan nina derek ramsay hehe...pero habang tumatagal, parang naiiba ung gusto ko maging goal ko, i want to get BIG. dagdag ba ako ng daily calories intake? thanks :)
  • mikol22mikol22 Posts: 497
    Last Friday: Legs and Arms

    LEGS

    Squat
    Warm up
    Bar x 10
    30kgs x 10
    Working Set
    5 Set 50kgs x 8 ==> new PR (8reps)

    Triset (LegPress, Calf Press and Standing Calf Raise)

    Legpress
    3 Set of 120kgs x 10

    Calf Press on Legpress machine
    3 Set of 120kgs x 15

    Standing Calf Raise
    3 Set x 15 (bodyweight)

    Lying Leg Curls
    Set 1: 90lbs x 15
    Set 2: 100lbs x 15
    Set 3: 110lbs x 12

    ARMS (Biceps)

    BB Curls (ez bar)
    2 Set of 15kgs x 15

    Hammer Curls
    3 Set of 20kgs x 15

    Dumbell curls with a Twist
    3 Set of 20kgs x 15

    TRICEP

    Dips
    3 Set of 10reps bodyweight===new PR (10reps; dati hirap ako mag 5 to 6 reps)

    Barbell Skull Crusher
    3 SEt of 20kgs x 10

    Cable Pushdown
    Set 1: 100lbs x 15
    Set 2: 110lbs x 15
    Set 3: 120lbs x 15

    5mins pahinga and bihis then uwi na..mamaya Chest and Tricep ako :)
  • LazarLazar Posts: 565
    mikol22 wrote:
    Masters, may concern lang ako...dati kase ang goal ko lang is magkaron ng muscles at slim tulad ng mga katawan nina derek ramsay hehe...pero habang tumatagal, parang naiiba ung gusto ko maging goal ko, i want to get BIG. dagdag ba ako ng daily calories intake? thanks :)

    - yes bro.
  • mikol22mikol22 Posts: 497
    Lazar wrote:
    mikol22 wrote:
    Masters, may concern lang ako...dati kase ang goal ko lang is magkaron ng muscles at slim tulad ng mga katawan nina derek ramsay hehe...pero habang tumatagal, parang naiiba ung gusto ko maging goal ko, i want to get BIG. dagdag ba ako ng daily calories intake? thanks :)

    - yes bro.

    thanks bro...happy lifting :)

    YESTERDAY WORKOUT: Chest and Triceps

    CHEST

    BB Benchpress
    Warm up:
    Set 1: Bar x 20
    Set 2: 30kgs x 6

    Working Set
    Set 1: 50kgs x 5 === >new PR (5 reps)
    Set 2: 50kgs x 5
    Set 3: 50kgs x 4 ===> still working to maintain 5 reps until this last set

    BB Incline Benchpress
    3 Set of 40kgs x 5 ===>new PR din :) , dati hanggang 3reps lang talaga ako...

    DB Flat Benchpress
    Set 1: 45's x 9
    Set 2: 55's x 8
    Set 3: 55's x 7

    DB Incline Benchpress
    3 Set of 45's x 9

    Standing Top Cable Flys
    Set 1: 50lbs x 10
    Set 2: 60lbs x 10
    Set 3: 70lbs x 10

    Standing Bottom Cable Flys
    Set 1: 35lbs x 10
    Set 3: 40lbs x 10
    Set 3: 50lbs x 10

    TRICEPS

    DIPS
    Set 1: 10reps
    Set 2: 9 reps
    Set 3: 8 reps ===> lols nanghina na ko, siguro dahil puro presses ang ginawa ko

    BB Skull Crusher
    3 Set of 20kgs x 10

    Cable One Arm Tricep Extension
    Set 1: 25lbs x 10
    Set 2: 30lbs x 10
    Set 3: 35lbs x 10

    Cable Pulldowns
    Set 1: 100lbs x 15
    Set 2: 110lbs x 15
    Set 3: 120lbs x 15

    5mins rest, palit damit then larga na. after that derecho grocery and buy 85pesos worth of chicken. inadobo ko para mabilis at para may pangbaon pa ko ngayon. 400gms chicken breast.
  • mikol22mikol22 Posts: 497
    Yesterday: BACK and Biceps

    BACK

    Deadlift
    Set 1: 40kgs x 10
    Set 2: 70kgs x 8
    Set 3: 90kgs x 6
    Set 4: 90kgs x 6
    Set 5: 90kgs x 6

    Barbell Row
    Set 1: 40kgs x 15
    Set 2: 50kgs x 12
    Set 3: 50kgs x 10

    Lat Pull Down (wide grip)
    Set 1: 100lbs x 15
    Set 2: 110lbs x 12
    Set 3: 120lbs x 10

    Cable Row (Narrow Grip)
    Set 1: 100lbs x 12
    Set 2: 110lbs x 12
    Set 3: 120lbs x 10

    BICEPS

    EZ Bar Barbell Curl
    Set 1: 15kgs x 10
    Set 2: 15kgs x 10
    Set 3: 15kgs x 10 - working on the negative

    DB Curl with a twist
    3 Set of 20's x 10

    DB Hammer Curls
    4 Set of 20's x 10 ===> nag 4th set ako kase umulan bigla, patila muna ng ulan...

    ABS

    Cable Side Bend
    Set 1: 100lbs x 15
    Set 2: 100lbs x 15
    Set 3: 110lbs x 15

    still, umaambon pa din, decide na uwi na since exhausted na din ako at ramdam ko na ang fatigue. nagponcho kapote na lng ako and larga na....
  • mikol22mikol22 Posts: 497
    Last Wednesday: Shoulder and Abs

    OverheadPress
    Set 1: Bar x 10
    Set 2: 30kgs x 5
    Set 3: 35kgs x 6
    Set 4: 35kgs x 6
    Set 5: 35kgs x 6

    One Arm Side Lateral
    3 Set of 20kgs x 10

    Side Lateral
    3 Set of 20kgs x 10

    DB shoulder press
    2 Set of 40's x 8

    Upright Row
    3 Set of 25kgs x 12

    Seated Rear Lateral Raise
    3 Set of 20kgs x 15

    Cable Face Pull
    Set 1: 50lbs x 15
    Set 2: 80lbs x 15
    Set 3: 80lbs x 15

    ABS

    SuperSet Cable Crunches and Bench Leg Raise

    Cable Crunches
    3 Set of 100lbs x 20

    Bench Leg Raise
    3 Set of 20 reps

    Cable Wood Choper
    3 Set of 50lbs x 20

    Cable Side Bend
    3 Set of 100lbs x 20

    Decline Curls
    1 Set of 30 reps

    YESTERDAY MORNING: Legs and Arms

    LEGS

    SQUAT
    Set 1: bar x 10
    Set 2: 30kgs x 5
    Set 3: 50kgs x 5 ===> mejo easy na sya kaya i decide mag add kht 5lbs each side
    Set 4: 60kgs x 5 ===> new PR
    Set 5: 60kgs x 5
    Set 6: 60kgs x 5

    Super Set (Leg Press followed by Calf Press on leg press machine followed by standing calf raise-bodyweight)

    Leg Press
    Set 1: 100kgs x 10
    Set 2: 120kgs x 10
    Set 3: 130kgs x 10

    Calf Press
    Set 1: 100kgs x 10
    Set 2: 120kgs x 10
    Set 3: 130kgs x 10

    Standing Calf Raise - BodyWeight
    3 Set for 15reps

    Lying Leg Curls
    Set 1: 100lbs x 15
    Set 2: 110lbs x 15
    Set 3: 120lbs x 12

    Leg Extension
    Set 1: 100lbs x 15
    Set 2: 110lbs x 15
    Set 3: 120lbs x 15

    ARMS

    Seated DB Curl with a twist (nanghihina pa ung legs ko at nanginginig kaya umupo na lng ako )
    2 Set of 25's x 8 ===> hindi ko makita yung 20's na dumbell kaya nag heavy ako
    1 Set Drop Set: 25's x 8; 15's x 8; 10's x 8

    Seated Hammer Curls
    2 Set of 25's x 8
    1 Set Drop Set: 25's x 8; 15's x 8; 10's x 8

    TRICEPS:

    DIPS
    3 Set of 10reps body weight

    Skull Crusher:
    3 Set of 20kgs x 10

    Cable Pulldown
    Set 1: 100lbs x 15
    Set 2: 110lbs x 12
    Set 3: 120lbs x 15 with pause reps on bottom

    durog ang calves ko, masakit pa lalo ngayon...3 days off muna sa gym. may byahe kame this weekend, lalaba muna ako ng damit mamayang gabi so no gym muna for the preparation of the ride. Monday ulit. :D
  • mikol22mikol22 Posts: 497
    Yesterday: Chest and Triceps

    Pre Workout: actually meryenda to hehe, rebisco crackers. sinabay ko na din ung 5g creatine ko.

    CHEST

    BB Benchpress
    Warm up
    Set 1: Bar x 20
    Set 2: 30kgs x 5
    Set 3: 40kgs x 5

    Workout Set
    Set 1: 50kgs x 7
    Set 2: 50kgs x 6
    Set 3: 50kgs x 5 (basag-basag pa reps ko, need to maintain ung reps ko before ako magload ng weight)

    Incline BB Benchpress
    Set 1: 30kgs x 5
    Set 2: 40kgs x 5
    Set 3: 40kgs x 5
    Set 3: 40kgs x 5

    DB Flat Bench press
    Set 1: 45's x 9
    Set 2: 55's x 8
    Set 3: 55's x 7

    DB Incline
    3 Set of 45's x 8

    Decline
    3 Set of 40kgs x 8

    TRICEPS

    DIPS
    3 Set x 10 bodyweight

    Superset (EZ Bar Skull Crusher and Close grip bench press)

    Skull Crusher
    3 Set of 20kgs x 10

    Close Grip Bench
    3 Set of 20kgs x 10

    Cable Pull Down (Chain)
    Set 1: 45lbs x 15
    Set 2: 60lbs x 15
    Set 3: 60lbs x 15

    Cable Pull Down (Angle Bar)
    Set 1: 80lbs x 15
    Set 2: 100lbs x 15
    Set 3: 110lbs x 15

    Mejo nagtagal ako sa gym kase dumating ung tropa ko, napakwento tuloy sa gym :)....
    mamaya backday and biceps...

    Post Workout Meal (Dinner)
    - Rice and Pork Sinigang
    - PM7 + Bear Brand Powder
  • mikol22mikol22 Posts: 497
    Kahapon: Back and Biceps

    Preworkout meal ko: 2 hopiang monggo lang at tubig...

    BACK

    DEADLIFT
    Set 1: 50kgs x 10
    Set 2: 80kgs x 8
    Set 3: 90kgs x 6
    Set 4: 90kgs x 6
    Set 5: 90kgs x 6

    Bent over Row (overhand)
    3 Set of 50kgs x 10

    Lat Pull Down
    Set 1: 100lbs x 10
    Set 2: 110lbs x 10
    Set 3: 120lbs x 10
    Set 4: 130lbs x 10

    Cable Row (Close Grip)
    Set 1: 100lbs x 10
    Set 2: 110lbs x 10
    Set 3: 120lbs x 10
    Set 4: 130lbs x 10

    One Arm Dumbell Row
    Set 1: 45's x 10
    Set 2: 50's x 10
    Set 3: 55's x 10

    BICEPS

    Barbell Curl (EZ Bar)
    3 Set of 20kgs x 10

    Seated DB Curl with Twist
    3 Set of 25's x 10

    Seated Hammer Curls
    3 Set of 25's x 10

    Pagod na pagod ako at exhausted ako kagabi..siguro dahil sobrang init sa gym.habol hininga ko...pero natapos ko naman lahat...

    Post Workout Meal:
    2 Pcs Boiled/Fried Pork Chop
    3 Rice Serving
    PM7 + 3 Scoop Bearbrand Adult Plus
  • mikol22mikol22 Posts: 497
    Workout kagabi: shoulder/delt sand ABS

    Preworkout Meal: Cream-O...wew, walang makain ah...

    SHOULDER/DELTS

    Overhead Press
    Warm up
    Set 1: bar x 20
    Set 2: 20kgs x 5
    Set 3: 30kgs x 5
    Workout Set
    3 Set of 35kgs x 6

    Side Lateral Raise
    3 Set of 25's x 10

    Rear Lateral Raise
    3 Set of 25's x 10

    Seated Shoulder Press
    Set 1: 25's x 10
    Set 2: 35's x 10
    Set 3: 45's x 8

    Upright Row (Straight Bar = gamit kase ung 2 EZ Bar ng iba)
    3 Set of 20kgs x 12

    Barbell Shrugs
    3 Set of 70kgs x 15 (rerack on 10reps for each set, loose grip)

    Face Pull
    Set 1: 50lbs x 10
    Set 2: 60lbs x 10
    Set 3: 70lbs x 10
    Set 4: 80lbs x 10

    ABS

    Supersets (Cable Crunches and Lying Leg Raise)
    and
    Supersets (Cable Side Bends and Russian Twist on Bench)

    Cable Crunches
    3 Set of 100lbs x 20

    Lying Leg Raise
    3 Set by 20 reps

    Cable Side Bends
    3 Set of 100lbs x 20

    Russian Twist with 10kgs plate
    3 Set by 10 reps

    Post Workout Meal:
    More Rice
    3 eggs scrambled with 1 can tuna; drained oil
    1 servings of pakbet
    PM7 + 3 Scoop BearBrand Adult Plus Milk
  • Epic_JohnEpic_John Posts: 63
    Mikol, yung Workout mo for shoulders same lang ng Sakit during regeneration sa Chest Workout?
    Pag nagsshoulders kasi ako, parang ang bilis magrecover, pero solid workout naman ako.
    di tulad ng chest workout, may sakit tlga.
    or baka kasi BIgger muscle ang Chest
  • mikol22mikol22 Posts: 497
    [align=center]
    ^ ung doms ba un? ung recovery ng shoulder ko mas mabilis nga po compare sa chest. siguro dahil mas mabigat ang weight na binubuhat natin during chest day. mahirap din kase mag too heavy sa shoulder, bka magkainjury or madislocate sya, affected ang buong workout sked natin lalo na at kasama ang shoulder sa ibang muscle workout.

    [/align]
  • Epic_JohnEpic_John Posts: 63
    Oo nga, pero naexperience mo na yung Mali workout mo sa Chest, sa Declined sumasakit yung Shoulder mo, di ko alam kung yung Joint yun or muscle eh.
    sa military press machine na ginagamit ko, simula nung umabot ako 70lbs hirap na magbalance.
  • mikol22mikol22 Posts: 497
    Epic_John wrote:
    Oo nga, pero naexperience mo na yung Mali workout mo sa Chest, sa Declined sumasakit yung Shoulder mo, di ko alam kung yung Joint yun or muscle eh.
    sa military press machine na ginagamit ko, simula nung umabot ako 70lbs hirap na magbalance.

    naranasan ko naman yan sa inclined bench.masyadong mataas ung pagbebenching ko kaya ang tama eh sa shoulder ko.binabaan ko ung bar at tinatama ko sa middle part ng chest ko.dati kase sa upper chest ko nilalagay ung bar kaya napwersa ung shoulder ko.

    sa military press naman, kelangan mo ung 'tightness' na sinasabi nila. kelangan tight muscle mo sa lats, lower back.meaning walang loose muscle pag nagpress ka. tpos eto pala.before unrack ng bar, try mo igrip un bar ng mahigpit, gigil ka dapat.
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