Mj's Journal

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  • LazarLazar Posts: 565
    Good =)
  • miserymisery Posts: 157
    Back and Biceps day
    Dead lift: 135lbs x 6
    135lbs x 6
    140lbs x 5

    Lat pull down: 7 stacks x 6
    8 stacks x 6
    8 stacks x 6

    BB Rows: 75lbs x 6
    75lbs x 6

    Chin Ups: BW x 5
    BW x 4(hirap na)

    BB Curl : 55lbs x 6
    55 lbs x 6

    DB Hammer curl: 25lbs x 6
    25lbs x 6

    EZ Curl: EZ Bar + 35lbs x 6
    EZ Bar + 35lbs x 6

    T-Bar Row: 50lbs x 6
    65 lbs x 5
  • miserymisery Posts: 157
    Chest and Triceps Day:

    Flat BB press: 125lbs x 6
    125lbs x 6
    125lbs x 6(spot sa last rep)

    Incline DB press: 50lbs x 4
    45lbs x 6
    45lbs x 6

    Dips: BW x 5
    BW x 5

    Decline HS machine press: 120lbs x 6
    140lbs x 6
    160lbs x 5

    CGBP: 95lbs x 6
    95lbs x 6

    one hand db tricep extension: 20lbs x 6
    25lbs x 5
    Tricep push down(rope): 7stacks x 6
    8/9 stacks x 6


    Current Weight: 150.5lbs
    Last week weight: 147lbs

    Waa, Ang laki ng tinaas ng timbang ko sa cheat weekend dahil na rin sa eat all you can doon sa fiesta sa province. I am thinking to stop my bulking when I reached the 160lb mark then Ill do body recomposition.
  • misery wrote:
    Chest and Triceps Day:

    Bro lakas mo magain ng wieght ah. :)
  • miserymisery Posts: 157
    Oo nga bro daming kong nakain this weekend pero I make sure na mas madaming protein. So far di nmn ganon kabilis lumaki ung belly ko compare sa blis ng pag gain ko ng weight.
  • miserymisery Posts: 157
    Leg and Trap Day

    Squats: 100lbs x 5
    100lbs x 5
    100lbs x 5

    stiffed dl: 100lbs x5
    100lbs x5

    Leg press: 180lbs x 6
    190lbs x 4

    Leg curl: 70 lbs x 8
    80 lbs x 8

    db shrugs: 50lbs x 6
    50 lbs x 6

    bb shurgs: 105lbs x 6
    105lbs x 6

    Calf Raise(Leg press machine): 100lbs x 12
    100lbs x 12

    Current Weight: 148.5lbs
    Yesterdays Weight: 150.5lbs

    Hindi ko alam bat biglang bumaba yung weight siguro water weight lang or dahil di ako nag workout ng sat and sunday. Ask lang sa mga nakakabasa, which squat stance is better in gaining strength, ATG or ung parallel squats(not sure sa term). Im used to ATG pero pag nagheheavy ako ang hirap umangat minsan tapos lately im trying the parallel squats which minsan naiisip ko nag hhalf squat na ako.
  • LazarLazar Posts: 565
    ***
    Im used to ATG pero pag nagheheavy ako ang hirap umangat minsan
    ***

    That is normal. Naka ATG + Heavy ka kamo eh.

    Pag dating dun sa isang tanong mo kung which stance is better ...personally i don't know. DI rin ako malakas sa squats and I'm doing both. Mostly ginagamit ko si parallel kapag struggling na sa last set.

    Iba naman si parallel kay half rep eh. :)
  • badass_vinchbadass_vinch Posts: 4,471
    Wala naman prescribed depth for squats pero shempre wag naman yun above parallel na half squat (although some people make gains with half squatting, pero iilan lang). Dont feel guilty kung hirap ka sa ATG, baka ang katawan mo e pang parallel squats pala. Iba iba tayo ng structure e. Ako personally as much as i wanna do ATG ALL the time, masakit sa tuhod ko e, kaya parallel or below parallel lang ako. Minsan pag masyado napalalim yung depth ko biglang lalgutok yung mga tuhod ko. Pag aralan mo yung pagbaba mo sa squats, try mo yung parang umuupo pababa tapos yung pagangat mo parang pagangat naman mula sa pagkakaupo sa silya.
  • miserymisery Posts: 157
    Shoulder day:
    BB MP: 75lbs x 6
    80 lbs x 5
    80 lbs x 5
    DB MP: 35lbs x 6
    35lbs x 5

    Side Lateral Raise: 15lbs x 6
    15lbs x 6

    one hand bent over delt raise: 15lbs x 8
    20lbs x 6

    Front raise: 25lbs x 6
    30lbs x 4

    As usual bitin ako lagi sa workout every shoulder day. thx @vinch @Lazar
    Hirap pa talaga ako sa form ng parallel squat dahil minsan bumababa ako kasi di ko matansya kung parallel na dahil di ko kita sa salamin lol kya maganda ang atg kasi di mo bibitin kaso hirap lang umangat pag heavy. Practice lang makukuha ko din to. :squat:
  • LazarLazar Posts: 565
    No problem bro. Eto rin yung natutunan ko kay @badass_vinch. Hindi natin pwede ipilit yung mga bagay na hindi naman akma sa katawan natin.

    Pano ba set-up nung squat rack senyo? As in walang salamin sa harap? Medyo mahirap nga kung wala. Hehe
  • miserymisery Posts: 157
    Lazar wrote:
    No problem bro. Eto rin yung natutunan ko kay @badass_vinch. Hindi natin pwede ipilit yung mga bagay na hindi naman akma sa katawan natin.

    Pano ba set-up nung squat rack senyo? As in walang salamin sa harap? Medyo mahirap nga kung wala. Hehe
    meron, sa gilid ibig ko sbhn pero kahit meron di nmn pwede nktingin ka sa left mo lol
  • LazarLazar Posts: 565
    @misery - LOL try mo, JK.
  • CoreCore Posts: 2,509
    @misery, give Squatting 101 Thread a read...
  • miserymisery Posts: 157
    Back and Biceps day
    Dead lift: 135lbs x 6
    135lbs x 6
    140lbs x 5

    Lat pull down: 8 stacks x 6
    8 stacks x 6

    BB Rows: 75lbs x 6
    85lbs x 5

    Chin Ups: BW x 6
    BW x 6

    BB Curl : 55lbs x 6
    60 lbs x 4

    DB Hammer curl: 25lbs x 6
    30lbs x 4

    EZ Curl: EZ Bar + 30lbs x 6
    EZ Bar + 35lbs x 6

    T-Bar Row: 65lbs x 6
    65 lbs x 6
  • miserymisery Posts: 157
    Rest day today after 4 consecutive training days. I bought a new 5lbs pm7 which I use as my pre-bed protein shake instead of my GS whey, mahal eh!
  • miserymisery Posts: 157
    Chest and Triceps Day:

    Flat BB press: 125lbs x 6
    125lbs x 6
    125lbs x 5

    Incline DB press: 50lbs x 6
    50 lbs x 6

    Dips: BW x 5
    BW x 5


    CGBP: 100lbs x 5
    100lbs x 5

    one hand db tricep extension: 25lbs x 5
    25lbs x 5
    Tricep push down(rope): 8stacks x 8
    8 stacks x 8

    Forearm training(di ko alam tawag tinuro lang sakin): 45lbs x 8
    55lbs x 8

    Db Farmers walk: 30lbs x 50 steps
    35 lbs x 50 steps
    40 lbs x 45 steps

    Ab Machine Crunch: 10 stacks x 12
    12 stacks x 12
    12 stacks x 12
    Weighted Leg Raise: BW x 8
    BW x 8

    Ang sarap kapag solo yung gym libreng libre mag swolefie kaso nung nag bebench ako nakakatakot pag last 2 reps pero kinaya nman. Hayy another kainan naman this weekend dahil naman sa binyag pero minus na ung alak di muna ako iinom.
  • miserymisery Posts: 157
    Legs and Trap Day

    Squats: 100lbs x 6
    100lbs x 6
    105lbs x 5

    stiffed dl: 105lbs x6
    110lbs x 5

    Leg press: 190lbs x 6
    200lbs x 5

    Leg curl: 65 lbs x 8
    65 lbs x 8

    db shrugs: 45lbs x 8
    50 lbs x 8

    bb shurgs: 105lbs x 6
    115lbs x 6

    Calf Raise(Leg press machine): 100lbs x 12
    100lbs x 12
    130lbs x 10

    First month of bulking done.
    First day of bulking Weight: 145lbs
    Last Weight: 148.5lbs
    Current Weight: 150.2lbs

    I gained 5.2lbs on my first month of bulking. I know I gain fast considering I attended two fiestas and isang binyag tho i really enjoy bulking compare to cutting. I will post progress picture later. Bulking (y) (y) (y)
    Tingin ko tapos na ako sa noob gains kaya konti ng progress pero oks lang nag eenjoy naman ako pagbubuhat.

    206yam1.jpg
  • miserymisery Posts: 157
    Shoulder day:
    BB MP: 80lbs x 5
    80 lbs x 5
    75lbs x 6(deload sagwa nung form ko)
    DB MP: 35lbs x 6
    35lbs x 6
    40lbs x 4

    Side Lateral Raise: 15lbs x 6
    15lbs x 6

    one hand bent over delt raise: 15lbs x 8
    20lbs x 6

    Front raise: 20lbs x 8
    20lbs x 8

    Ab Machine Crunch: 12stacks x 15
    12 stacks x 15
    12 stacks x 15

    Decline Sit ups: 8 reps
    8 reps
    8 reps
  • miserymisery Posts: 157
    Took a break from preworkout for 10 days and Now, I started to take again. Feels like I cant/ dont want to workout without it kya nagdeload muna ako. So far ok yung buhat ko ngayong im back with preworkout.

    Current Weight: 152lbs
    Last week Mercury drugs measurement:
    Weight: 140lbs
    Height: 5ft5in
    Fat Index: 17.2%
    FAT mass: 24lbs
    Free fat mass: 116lbs
    BMI: 23.5
  • miserymisery Posts: 157
    Legs and Trap Day

    Squat: 105lbs x 6
    110lbs x 6
    115lbs x 6

    stiffed dl: 110bs x6
    115lbs x 6

    Leg press: 200lbs x 6
    205lbs x 5



    db shrugs: 45lbs x 8
    50 lbs x 8

    bb shurgs: 115lbs x 6
    115lbs x 6

    Calf Raise(Leg press machine): 100lbs x 12
    150lbs x 12
    150lbs x 12

    Bent over row stabilizer: 45lbs x 30 seconds
    45lbs x 30 seconds

    Pull ups(bad form): BW x 3
    BW x 3

    Im back, at last wala na akong swimmers ear. Hirap mag buhat lalo na kumikirot ung tenga mo.
  • miserymisery Posts: 157
    Shoulder day:
    BB MP: 75lbs x 6
    75 lbs x 6
    75 lbs x 7
    DB MP: 35lbs x 6
    355bs x 6

    Side Lateral Raise: 15lbs x 8
    15lbs x 8

    one hand bent over delt raise: 20lbs x 8
    20lbs x 8

    Front raise: 20lbs x 8
    25lbs x 8

    First evening workout since I switched to this gym. Its been a long day tapos bitbit ko pa yung laptop ko sa likod ko. Hindi ko alam kung nkaepekto ito sa workout ko pero I still pushed myself to lift harder.
  • CoreCore Posts: 2,509
    misery wrote:
    First evening workout since I switched to this gym. Its been a long day tapos bitbit ko pa yung laptop ko sa likod ko. Hindi ko alam kung nkaepekto ito sa workout ko pero I still pushed myself to lift harder.

    How heavy is your machine, brah?
  • miserymisery Posts: 157
    Back and Biceps day
    Dead lift: 145lbs x 5
    145lbs x 5
    145lbs x 5

    Lat pull down: 7 stacks x 6
    8 stacks x 6
    8 stacks x 6

    BB Rows: 75lbs x 6
    75lbs x 6

    Chin Ups: BW x 4
    BW x 4

    BB Curl : 55lbs x 6
    55 lbs x 6

    DB Hammer curl: 20lbs x 6
    20lbs x 6

    EZ Curl: EZ Bar + 30lbs x 6
    EZ Bar + 25bs x 6


    @Core 2.4 kilo sabi ni google.
  • miserymisery Posts: 157
    Chest and Triceps Day:

    Flat BB press: 125lbs x 6
    130bs x 6(spot last rep)
    135lbs x 5(spot last 2 reps)

    Incline DB press: 45lbs x 6
    45 lbs x 8

    Dips: BW x 5
    BW x 5
    BW x 5

    CGBP: 95 x 8
    95lbs x 8

    one hand db tricep extension: 25lbs x 5
    25lbs x 5
    Tricep push down(rope): 9stacks x 8
    10 stacks x 8

    Forearm training(di ko alam tawag tinuro lang sakin): 65lbs x 8
    65lbs x 8

    Db Farmers walk: 40lbs x 50 steps
    45 lbs x 50 steps

    Last week weight: 152lbs
    Current Weight: 153lbs

    Ang init sa gym kanina, hindi ko pa maopen permanent ung fan sa gym kasi pag binuksan mo papatayin nila tapos sasabihin masama daw mahanginan. Anyway galing ako hospital kanina at sabi ng doctor tigil ko muna daw ung caffeine at whey for a while.
  • @misery - bakit daw?
  • miserymisery Posts: 157
    @misery - bakit daw?
    hindi kasi naalis ung plegm ko, hindi ko alam bka di compatible sa gamot or to test kung sya ung sanhi nung allergy. Di ako gano nakapag tanong kasi natuwa ako sa xray results ko.
  • misery wrote:
    @misery - bakit daw?
    hindi kasi naalis ung plegm ko, hindi ko alam bka di compatible sa gamot or to test kung sya ung sanhi nung allergy. Di ako gano nakapag tanong kasi natuwa ako sa xray results ko.

    haha mga doctor talaga. hindi ako expert pero parang walang kinalaman ang whey at caffeine sa plema. Tuwing may nararamdaman kasi ako halos ganyan din sinasabi ng doctor kahit anong sakit pa, sakit sa tiyan, joints, trangkaso etc. Itigil ang supplements, itigil ang gym, fruits and veggies daw kainin para healthy at magkaka problem daw ako sa kidney dahil sa taas ng protein intake ko, at kung ano ano pang pinagsasabi. Try mo sabihin sa doctor na adik ka sa DOTA or sa selfie, panigurado yun ang magiging reason ng sakit mo.
  • rtravino29rtravino29 Posts: 1,549
    Try mo sabihin sa doctor na adik ka sa DOTA or sa selfie, panigurado yun ang magiging reason ng sakit mo.

    this ↑
    hahahah!
  • miserymisery Posts: 157
    Legs and Trap Day

    Squat: 115lbs x 6
    115lbs x 6
    120lbs x 6

    stiffed dl: 115bs x6
    115lbs x 6

    Leg press: 200lbs x 6
    210lbs x 5



    db shrugs: 50lbs x 8
    50 lbs x 8

    bb shurgs: 115lbs x 6
    115lbs x 6

    Calf Raise(Leg press machine): 110lbs x 12
    140lbs x 12
    140lbs x 12

    Nakakaantok talaga kapag walang caffeine. zzzzzz
  • miserymisery Posts: 157
    Shoulder day:
    BB MP: 75lbs x 6
    80 lbs x 6
    80 lbs x 6(with spot)
    80 lbs x 5(with spot)

    DB MP: 35lbs x 6
    40lbs x 6(with spot)

    Side Lateral Raise: 15lbs x 8
    15lbs x 8
    15lbs x 8

    one hand bent over delt raise: 20lbs x 8
    20lbs x 8

    Front raise: 25lbs x 8
    25lbs x 8
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