30 minutes before going to gym ,i take a scoop of C4 and 170 grams of greek yogurt with marmalade( Hello papa DOMS)
At the gym,take a capsule of LCarnitine and 2 scoops of BCAA+
Push/Pull
WU
Pullup/Dips superset
BW x 12x2 / BW x20x2
BWx.10 x1 /BWx 15x1
BW X 8 x1 /BW X 12x1
BW + chain collar (20kg) x6x 1/ BW + chain collar x 10x1
INCLINED DB PRESS/ One Arm DB row superset
WU
14kg each x 20x2 / 18kg each x 15 x 2
22kg each x 12 x 1/ 24 kg each x 15 x 1
30 kg each x 10 x 1 / 30 kg each x 12 x 1
34 kg each x 8 x 1 (PR) / 26 kg each x 12 x 1
INCLINED DB PRESS/ INCLINED DB FLYES
28 kg each x 10 x2 / 14kg each x 10 x 2
iISO LATERAL HORIZONTAL MACHINE BP/ ISO LATERAL HIGH ROW superset
50kg x 15x 1 / 30 kg each arm x 15x1
60kg x 12 x 1/ 40 kg each arm x 15x 1
70 kg x 10 x 1/ 45 kg each arm x 12x1
70 kgx 10 x 1 / 45 kg each arm x 12 x 1
CARDIO
SLED exercises push and drag
112 kg x 40 meters x 3
82 kg x 40 meters x 1
Hanging legs raise,medicinal ball crunch and machine ab crunch
Badtrip,nakalimutan ko iso 100 protein ko,buti na lang at may dymatize eliteX vanilla sachet ako sa bag pero nde ko naubos at tinapon ko yung tira, ang sama ng lasa ,im not a fan of vanilla flavor,freebies lang kse nung bumili ako ng Dymatize iso 100 kaya okay lang.
30 mins before WO 1 scoop of c4 and 1 banana
intraworkout supp : 1 LCarnitine and 2 scoop of BCAA+ (last scoop na sya,next month na ulit ang next order)
Legs and Tricep
WU
Airsquat
25 x 2
With OLY
25x 1
Backsquat atg
60 kg x 15 x 2
80 kg x 8 x 1
90 kg x 6x 1
100 kg x 3x 1
105 kg x 2 x 1 ( PR)
60 kg x 15 x 1
LEG PRESS
60kg x 30 x 1
120 kg x 25 x 1
180 kg x 20 x 1
260 kg x 12x 2 ( PR)
180 kg x 15 x 1
Rope Tricep pushdown/l Lunges
15 kg x 25 x 2 / 20 reps
35 kg x 15 x 1 / 20 reps
45 kg x15 x 1 / 20 reps
55 kg x 10 x 8 / 20 reps
Dropset
55/45/35/25/15 x 8 x 1 ( swell to the max)
Standing overhead EZbar tricep extension/Cable one Arm tricep extension
10 kg x 15 x 4 / 15 kg each x 10 x 1
20kg x 10x 1
25 kg x 10 x 1
15 kg x 10 x 1
ABS Exercise
Ab roller/ Plank
15 x 4 / 30 seconds
End
whey iso/ fish oil
Later before going to bed 2 tabs of bcaa 8:1:1 / 1 tab ZMB6
Push/Pull
Stretching
WU
Pull up widegrip / Dips
BW X 5/4/3/2/1 x 4
BB BENCHPRESS/ BENT OVER 2 ARM LONG BAR ROW
Oly x 25 x 1 / 40 kg x 20x 2
50kg x 16 x 1
70 kg x 8 x 1/55 kg x 15 x 1
80 kg x 3 x 4 / 65 kg x 12 x 4
70 kg x 8 x 3 / 65 kg x 12x 3
BB INCLINE PRESS / DB FLYES
50 kg x 12 x 5 / 14 kg each x 10 x 5
ISO-LAT INCLINE PRESS / ISO LAT LOW ROW
40 kg x 12 x 4 / 60 kg x 20 x 1
/ 90 kg x 15 x 2
/ 110 kg x 10 x 2
50 kg x12x 1
ISOLAT WIDE PULLDOWN / ISOLAT ONE ARM LOW ROW
40 kg x 20 x 1/ 110 kg x 12 x 4
80 kg x 15 x 3
DIPS + 20kg Collar chain / UNDERHAND CABLE PULLDOWN
10 rep x 1/ 50 kg x 12 x 3
8 rep x 1
7 reps x 1
Badtrip talaga kanina at ang plano kong deadlift, chin up and shoulder excercises ay dinnatuloy dhil sa dami ng tao.grupo grupo pa na nagfreeletics.
Kaya cardio at legs n lang ginawa ko. Naghintay ako na matapos sa squat rack ang isang 6footer na kung makahiyaw ay kala mo ang bigat ng dinideadlift,120kg??? Hiyaw to the max.lol with 5 reps tapos nag giant set ng ball slamming at KB side lateral raise.kala ko yun lang gagawin kaya nagsled exercise na muna ako then after ay battle rope superset KB SWING kaso after niya magdeadlift ay nag BB shrugs at squat naman then dumating ang mga ibang lahi na hahaba ng balbas at nagsimulang mag pull up at box jump ,burpee at ano ano pang freeletics/crossfit exercises sa functionla room kaya umalis na ko at bumaba na lang para mag legs exercises .
Better luck next time na lang.
November 14
Shoulder and Traps
Same supps as usual
WU
Closed grip pull up / rera delt cable row
BW x 15/ 12/12/10 / 30 kg x 15 x 2
40 kg x 12. X 2
shoulder DB press
14 kg each x 20 x 2
20 kg each x 15 x 1
24 kg each x 10 x 1
26 kg each x 9 x 1
Giant sets. DB PRESS/ side/ front lateral raise
22 kg each x 10 x 2 / 7kg each x 10 x2 / 7 kg each x10x 2
16 kg each x 10 x 2 / 8 kg each x 10 x 2 / 8 kg each x10 x 2
Cable rear delt fly / Bent over low pulley side lateral
30 kg x 20 x 2 / 10 kg each side x 15 x 2
40 kg x 15 x 1 / 15 kg each side x 12 x 1
50 kg x 12 x 1 / 15 kg x 12 x 1
Clean and Press / plate shrugs
Oly x 20 x 1 / 20 kg each x 20 x 4
30kg x 15 x 2
40 kg x 10 x 2
1st day of Intermittent Fasting 16/8 and change program
Chest /Bicep
WU
Pullups/Dips
BW x 15,12,12,10 / BW x 25,20,20,20
DB BP
16 kg each side x 20 x 1
20 kg each x 15 x 1
24 kg each x 15 x 1
30 kg each x 10 x 1
32 kg each x 6 x 1 ( weak,no pre wo supplements today)
26 kg each x 10 x 1
DB INCLINED PRESS/DB FLYES
20 kg each x 15 x 1 / 12 kg each x 10x 4
24 kg each x 10 x 1
26 kg each x 10 x 1
30 kg each x 6 x 1
40 kg x 20 x 1/ 30 kg x 15 x 1 / 30 kg x 15 x 1
50 kg x 10 x 1/ 40 kg x 10 x 1/ 30 kg x 10 x 1
60 kg x 8 x 1 / 40 kg x 10 x 1/ 40 kg x 10 x 1
50 kg x 10 x 1 / 30 kg x10 x 1/ 30 kg x 15 x 1
EZ BAR CURL/ DB HAMMER CURL
10 kg x 20 x 1 / 14 kg each x 15 x 1
15 kg x 15 x 1 / 16 kg each x 12 x 1
20 kg x 12 x 1 / 18 kg each x10 x 2
22.5 kg x 10 x 1
EZ BAR PREACHERS CURL
15 kgx 10 x 2
10kg x 15 x 2
End
Same supps as usual,
Im not satisfied with my nutrition today,nde nakaluto and prepare. Just have 6 eggs and 2 musli bars @ 1st meal
2 bars musli,banana and 15g og protein shake for 2nd meal
Porksteak,chicken wings adobo and rice for post workout meal.no veggies today.( badtrip)
40 kg x 25 x 1
60 kg x 20 x 1
90 kg x 15 x 1
100 kg x 12 x 1
End
2nd day of IF and feel weak ,i feel bloated and naduduwal ako? May nakaranas na ba ng ganito? Side effect? Parang gastric na acidic,ior is iit sobrang acid influx na ang nasa tyan ko? Or maybe nagbabago lang ang timing nang kain ko kaya ako nagkakaganito?or nasobrahan ako sa amino acid?
FOOD AND NUTRITION FOR TODAY
SAME SUPPLEMENTS EXCEPT I TAKE C4 as my pre wo
12 pm
Mixed veggies( bio frozen from supermarket.pinakuluan ko lang)3 eggs white ,rice,and pangat chicken wings adobo(lol),170 g greek yogurt with pomegranate marmalade
3pm
Smoked salmon sandwich and banana
4:30 pm
Supps
After workout
50 g whey iso
3 eggs white
Home made grilled chicken legs and wings
Mixed veggies
Banana
Supps
45 minutes Back Exercises ( tumawag si esmi at mamalengke daw kami kaya bitin at hingal kabayo sa pagmamadali.
SLED EXERCISE PUSH AND DRAG
200 meters x 2 x 95 kg
200 meters x 2 x 125 kg
200 meters x 1 x 165 kg
Bent over Barbell row/ Bent over 2 arm Long Bar row
Oly x 25x 1 / 40 kg x 20x 1
40kgx 15x 2/ 50kg x 15 x 2
50 kg x12x 2/ 60kg x 12x 2
Seated Cable row / wide lat pulldown
45 kg x 15 x 1 / 45 kg x 15 x 1
75kg x 12x 1 / 65 kgx 12 x 1
End
To be continued tomorrow yung back,Triceps and Abs WO.
Usual Supps plus C4 ,
nutrition
4th day of IF
1st meal
Grilled Salmon fillet,chicken wings,2 eggs white and 1 egg,rice,fresh tomatoes and cucumber,greek yogurt,no mixed veggies at nde nakaluto
2nd meal
SMOKED Salmon sandwich
POST wo meal
Sinigang ulo ng SALMON at paksiw na dilis,rice,no veggies again,maybe tomorrow na lang.
Fruit fresh cheese yogurt
Usual supps @night
WUj
KB ALTERNATING RENEGADE ROW/KB PUSH UP
10 kg each x 20 x 1 / 20 reps x 5
12 kg each x 15 x 2
20kg each x 10 x 2
ISO LAT WIDE REVERSE PULLDOWN / PLATE SHRUGS
40 kg x 20 x 1 / 15kg each x 20 x 2
70 kg x 15 x 1
80 kg x 15 x 1 / 20 kg each x 15 x 2
100 kg x 12 x2
ISO LAT WIDE PULLDOWN
80kg x12x2
100kg x 12 x 1
110kg x 10 ,8
CG BP/ONE ARM LONG BAR ROW
OLY X 25 x 1 / 15kg x10 each side x 4
40 kg x 15 x2
50 kg x 12 x 2
SKULL CRUSHER / EZ BAR CGBP/DB SHRUGS
10kg x 15x 1 / 10kgx 15 x1/ 26 kg each x20 x 1
20 kg x 12 x 2 //20kg x12 x2/ 32 kg each x 15 x 1
22.5 kgx10 x 2 / 22.5 kg x 10 x 2 / 40 kg each x 12x 1
26 kg each x 15 x 1
SITTING ONE ARM DB TRICEP EXTENSION
7kg each x 15 x 2
8kg each x 15 x 1
9 kg each x 12 x 2
End
Same supps and no calories count for every meal( nakakatamad magtype na.lol)
5th day of IF
ISO LAT WIDE REVERSE PULLDOWN / PLATE SHRUGS
40 kg x 20 x 1 / 15kg each x 20 x 2
70 kg x 15 x 1
80 kg x 15 x 1 / 20 kg each x 15 x 2
100 kg x 12 x2
ISO LAT WIDE PULLDOWN
80kg x12x2
100kg x 12 x 1
110kg x 10 ,8
CG BP/ONE ARM LONG BAR ROW
OLY X 25 x 1 / 15kg x10 each side x 4
40 kg x 15 x2
50 kg x 12 x 2
SKULL CRUSHER / EZ BAR CGBP/DB SHRUGS
10kg x 15x 1 / 10kgx 15 x1/ 26 kg each x20 x 1
20 kg x 12 x 2 //20kg x12 x2/ 32 kg each x 15 x 1
22.5 kgx10 x 2 / 22.5 kg x 10 x 2 / 40 kg each x 12x 1
26 kg each x 15 x 1
SITTING ONE ARM DB TRICEP EXTENSION
7kg each x 15 x 2
8kg each x 15 x 1
9 kg each x 12 x 2
Same supps and no calories count for every meal( nakakatamad magtype na.lol)
5th day of IF
END
Dynamic stretching
WU
JUMP BOX /KB SWING
15 reps x 4 /12,16,18,20 kg x 15
Bench press/ battle rope
40kg x 20 x 1 / 20 sec x 5
50 kg x 15 x 2
80 kg x 7 x 2
Inclined BP/ 14 kg ball plyo push up
50 kg x 15 x 4 / 20 reps x 4
INCLINED DB PRESS
20kg each x 15 x 2
26 kg each x 10x 1
30 kg each x 10x 1
ISO LAT BP
40 kg x 15 x 2
60 kg x 10 x 3
End
November 22,2015
Shoulder day
Stretching
DB SHOULDER PRESS
12kg each x 20 x 2
16 kg each x 15 x 1
20 kg each x 15 x 1
24 kg each x 8 x 2
DB PRESS/lateral/rear raises
20kg each x 10 x 4/ 8kg each x 10x4/8 kg each x 10x 4
Upright BB ROW/ DB FRONT RAISE
25 kg x 10x 4 / 8kg each x 20x 4
Facepull/ROPE TRICEP PUSHDOWN
20kg x 20 x 2
25 kg x 20 x 1
30 kg x 20x 1
35 kg x 15 x 1
40 kg x 15 x 1
25 kg x 20 x 1/ 25 kg x 20 x 1
30 kg x 15 x2/ 35 kg x 15 x 2
35 kg x 15x1/ 40 kgx 12 x 1
50 kg x 20 x 1
70 kg x 20 x 1
85 kg x 15 x 1
100 kg x 12 x 1
bro, may machine ka ba na ginagamit dito sa calf raise mo o weights na hawak lang? Yung leg press lang kasi ginagamit ko at seated calf raise. Pero tingin ko mas may tama kapag standing calf raise. May stretch sa baba at contraction sa taas.
Natanong ko lang kasi di lumalaki ang calves ko. Yung bone structure ng calves ko eh yung parang kay jose manalo, so nahihirapan ako palakihin yung gastrocnemius at soleus muscle ko o yung inner part. Ang hirap tamaan kahit ano gawin ko. So iniisip ko baka magwo work ang standing calf raise.
50 kg x 20 x 1
70 kg x 20 x 1
85 kg x 15 x 1
100 kg x 12 x 1
bro, may machine ka ba na ginagamit dito sa calf raise mo o weights na hawak lang? Yung leg press lang kasi ginagamit ko at seated calf raise. Pero tingin ko mas may tama kapag standing calf raise. May stretch sa baba at contraction sa taas.
Natanong ko lang kasi di lumalaki ang calves ko. Yung bone structure ng calves ko eh yung parang kay jose manalo, so nahihirapan ako palakihin yung gastrocnemius at soleus muscle ko o yung inner part. Ang hirap tamaan kahit ano gawin ko. So iniisip ko baka magwo work ang standing calf raise.
Machine bro.we have the same dillema.tinutukso nga ako ng asawa ko ng chicken legs o johnny bravo.hehehe.ginagawa ko ay more reps lagi and pause for few seconds.
Machine bro.we have the same dillema.tinutukso nga ako ng asawa ko ng chicken legs o johnny bravo.hehehe.ginagawa ko ay more reps lagi and pause for few seconds.
Oo. Importante yung pause. Pero try ko more reps.Thanks bro
Machine bro.we have the same dillema.tinutukso nga ako ng asawa ko ng chicken legs o johnny bravo.hehehe.ginagawa ko ay more reps lagi and pause for few seconds.
Oo. Importante yung pause. Pero try ko more reps.Thanks bro
:clean: Keep on pumping lang bro at nang lalo maglaway sayo ang boss mo.hahahhah
INCLINE DB PRESS
20 kg each x 20 x 1
30 kg each x 10x 2
34 kg each x 8,6
INCLINE DB PRESS/INCLINE DB FLYES
26 kg each x 10x 4 / 14 kg each x 10 x 4
DECLINE DB PRESS /DECLINE DB FLYES
26 kg each x10,9,9,7 / 14 kg eachx 10x4
ISO LATERAL BP /ISO LATERAL MACHINE SHRUGS
40 kg x 10x 5 / 40 kg x 20 x 5 ( sinubukan kong giant set with push up kaso hanggang 4 reps lang at di na kaya)
Back
Dynamic stretching
Wu
Chin up/ Kb DEADLIFT
Bw x 12x 3 / 16 ,20,28 kg each x 15
Potek walang available na squat rack, kaya nag farmers walk na muna.
Deadlift
60kg x 15 x 2
100 kg x 10 x 3
120 kg x 5 x 1
130 kg x 2 x 1
140 kg - failed lol.betterluck nxt time
Giant set aka DEATHROW( DEADLIFT/BENT OVER ROW/SHRUGS)
60 kg x 10 x 3
70 kg x 10 x 1/ 70 kg x 8x 1/ 70kg x 8x 1
Dahil sa swoleness ng katawan ( chest,back,legs) ay puro machine at lightweight lang ang exercises.eto ang downside ng natty,matagal ang recovery time.
STAIRWAY MASTER 15 mins
Machine Shoulder press
30 kg x 30x 1
40 kg x 30x1
60 kg x 20 x 1
70 kg x 15 x 1
85 kg x 12 x 1
Butterfly reverse
25 x 15 x 2
30 x 15 x 1
35 x 12 x 1
Machine Lateral raise
15 kg x 20 x 2
20 kg x 12 x 2
Widegrip Lats pulldown
40 kg x 15 x 2
50 kg x 15 x 1
60 kg x 12 x 1
70 kg x 10 x 1
Comments
30 minutes before going to gym ,i take a scoop of C4 and 170 grams of greek yogurt with marmalade( Hello papa DOMS)
At the gym,take a capsule of LCarnitine and 2 scoops of BCAA+
Push/Pull
WU
Pullup/Dips superset
BW x 12x2 / BW x20x2
BWx.10 x1 /BWx 15x1
BW X 8 x1 /BW X 12x1
BW + chain collar (20kg) x6x 1/ BW + chain collar x 10x1
INCLINED DB PRESS/ One Arm DB row superset
WU
14kg each x 20x2 / 18kg each x 15 x 2
22kg each x 12 x 1/ 24 kg each x 15 x 1
30 kg each x 10 x 1 / 30 kg each x 12 x 1
34 kg each x 8 x 1 (PR) / 26 kg each x 12 x 1
INCLINED DB PRESS/ INCLINED DB FLYES
28 kg each x 10 x2 / 14kg each x 10 x 2
iISO LATERAL HORIZONTAL MACHINE BP/ ISO LATERAL HIGH ROW superset
50kg x 15x 1 / 30 kg each arm x 15x1
60kg x 12 x 1/ 40 kg each arm x 15x 1
70 kg x 10 x 1/ 45 kg each arm x 12x1
70 kgx 10 x 1 / 45 kg each arm x 12 x 1
CARDIO
SLED exercises push and drag
112 kg x 40 meters x 3
82 kg x 40 meters x 1
Hanging legs raise,medicinal ball crunch and machine ab crunch
Badtrip,nakalimutan ko iso 100 protein ko,buti na lang at may dymatize eliteX vanilla sachet ako sa bag pero nde ko naubos at tinapon ko yung tira, ang sama ng lasa ,im not a fan of vanilla flavor,freebies lang kse nung bumili ako ng Dymatize iso 100 kaya okay lang.
End
Normal grip pullup with collarchain
SLED exercises DRAG AND PUSH
1 cup of coffee before going to gym
1 capsule of LCarnitine and 2 scoop of BCAA+ 8:1:1 powder.
Anything Goes (LOL) tinatamad talaga ako at galing duty pero nanaig pa din ang strong will kaya pumunta pa din ako ng gym
Cardio
Stairmaster 15 mins hard level
Stretching 5 mins
Battle rope / KB Goblet squat superset
20 sec x4 / 20 kg x 15 x 2
24 kg x 12 x 2
EZ BAR curl / Oberhead Cable curl superset
10 kg x 15 x 2 / 30kg x 15x 2
15 kg x 12 x 1 / 40 kg x 12 x 1
20 kg x 10 x 2/ 40 kg x 10 x 2
Close grip EZ bar preachers curl / DB Hammer curl
10kg x 15 x4 / 16 kg each x 12 x 1
18 kg each x 12 x 1
20 kg each x 10 x 2
DB CURLS lying against an Incline / lunges
9 kg each x 10x 2 / 20 reps x 2
Protein shake + banana + fishoil
Morning supp - Fish oil + 2 tabs of BCAA 8:1:1
Evening supp - fishoil + ZMB
End
30 mins before WO 1 scoop of c4 and 1 banana
intraworkout supp : 1 LCarnitine and 2 scoop of BCAA+ (last scoop na sya,next month na ulit ang next order)
Legs and Tricep
WU
Airsquat
25 x 2
With OLY
25x 1
Backsquat atg
60 kg x 15 x 2
80 kg x 8 x 1
90 kg x 6x 1
100 kg x 3x 1
105 kg x 2 x 1 ( PR)
60 kg x 15 x 1
LEG PRESS
60kg x 30 x 1
120 kg x 25 x 1
180 kg x 20 x 1
260 kg x 12x 2 ( PR)
180 kg x 15 x 1
Rope Tricep pushdown/l Lunges
15 kg x 25 x 2 / 20 reps
35 kg x 15 x 1 / 20 reps
45 kg x15 x 1 / 20 reps
55 kg x 10 x 8 / 20 reps
Dropset
55/45/35/25/15 x 8 x 1 ( swell to the max)
Standing overhead EZbar tricep extension/Cable one Arm tricep extension
10 kg x 15 x 4 / 15 kg each x 10 x 1
20kg x 10x 1
25 kg x 10 x 1
15 kg x 10 x 1
ABS Exercise
Ab roller/ Plank
15 x 4 / 30 seconds
End
whey iso/ fish oil
Later before going to bed 2 tabs of bcaa 8:1:1 / 1 tab ZMB6
1 scoop of C4, 2 tabs of BCAA+ and 1 fishoil
At the gym 1 tab of LCarnitine
Push/Pull
Stretching
WU
Pull up widegrip / Dips
BW X 5/4/3/2/1 x 4
BB BENCHPRESS/ BENT OVER 2 ARM LONG BAR ROW
Oly x 25 x 1 / 40 kg x 20x 2
50kg x 16 x 1
70 kg x 8 x 1/55 kg x 15 x 1
80 kg x 3 x 4 / 65 kg x 12 x 4
70 kg x 8 x 3 / 65 kg x 12x 3
BB INCLINE PRESS / DB FLYES
50 kg x 12 x 5 / 14 kg each x 10 x 5
ISO-LAT INCLINE PRESS / ISO LAT LOW ROW
40 kg x 12 x 4 / 60 kg x 20 x 1
/ 90 kg x 15 x 2
/ 110 kg x 10 x 2
50 kg x12x 1
ISOLAT WIDE PULLDOWN / ISOLAT ONE ARM LOW ROW
40 kg x 20 x 1/ 110 kg x 12 x 4
80 kg x 15 x 3
DIPS + 20kg Collar chain / UNDERHAND CABLE PULLDOWN
10 rep x 1/ 50 kg x 12 x 3
8 rep x 1
7 reps x 1
End
Badtrip talaga kanina at ang plano kong deadlift, chin up and shoulder excercises ay dinnatuloy dhil sa dami ng tao.grupo grupo pa na nagfreeletics.
Kaya cardio at legs n lang ginawa ko. Naghintay ako na matapos sa squat rack ang isang 6footer na kung makahiyaw ay kala mo ang bigat ng dinideadlift,120kg??? Hiyaw to the max.lol with 5 reps tapos nag giant set ng ball slamming at KB side lateral raise.kala ko yun lang gagawin kaya nagsled exercise na muna ako then after ay battle rope superset KB SWING kaso after niya magdeadlift ay nag BB shrugs at squat naman then dumating ang mga ibang lahi na hahaba ng balbas at nagsimulang mag pull up at box jump ,burpee at ano ano pang freeletics/crossfit exercises sa functionla room kaya umalis na ko at bumaba na lang para mag legs exercises .
Better luck next time na lang.
Coffee as pre workout after duty derecho sa gym.pagdating sa gym 2 bcaa tabs and 1 Lcarnitine
So its DL TIME pero pagdating naman sa 2nd floor ay walang bakante ,occupied ang 3 squat rack so dynamic stretching and warm up muna
Battle rope / Lunges + 16kg VIPR
20 sec x 4 / 20 reps x 4
Powerclean and push press
40 kg x 8 x 4
Deadlift
65kg x 15 x 2
80 kg x 12 x 2
90 kg x 10 x 1
100 kg x 8 x 2
120 kg x 4 x 1
130 kg x 1 x 1
90kg x 10 x 3
Smith machine Shoulder press
40 kg x 15 x 3
60 kg x 10 x 1
Chin Up
BW x 15 x 1
BW + 20 kg Chain x 5 x 3
Whey iso + banana
Fish oil +zmb6 + 2 bcaa
120kg DL
130 kg DL @ 1 RM , goal 150kg at the end of the year
CHIN UP WEAK!!! trying to improve and more reps next time.
End
Shoulder and Traps
Same supps as usual
WU
Closed grip pull up / rera delt cable row
BW x 15/ 12/12/10 / 30 kg x 15 x 2
40 kg x 12. X 2
shoulder DB press
14 kg each x 20 x 2
20 kg each x 15 x 1
24 kg each x 10 x 1
26 kg each x 9 x 1
Giant sets. DB PRESS/ side/ front lateral raise
22 kg each x 10 x 2 / 7kg each x 10 x2 / 7 kg each x10x 2
16 kg each x 10 x 2 / 8 kg each x 10 x 2 / 8 kg each x10 x 2
Cable rear delt fly / Bent over low pulley side lateral
30 kg x 20 x 2 / 10 kg each side x 15 x 2
40 kg x 15 x 1 / 15 kg each side x 12 x 1
50 kg x 12 x 1 / 15 kg x 12 x 1
Clean and Press / plate shrugs
Oly x 20 x 1 / 20 kg each x 20 x 4
30kg x 15 x 2
40 kg x 10 x 2
End
Same post work out supps
Hindi mapanood sir...naka-private
1st day of Intermittent Fasting 16/8 and change program
Chest /Bicep
WU
Pullups/Dips
BW x 15,12,12,10 / BW x 25,20,20,20
DB BP
16 kg each side x 20 x 1
20 kg each x 15 x 1
24 kg each x 15 x 1
30 kg each x 10 x 1
32 kg each x 6 x 1 ( weak,no pre wo supplements today)
26 kg each x 10 x 1
DB INCLINED PRESS/DB FLYES
20 kg each x 15 x 1 / 12 kg each x 10x 4
24 kg each x 10 x 1
26 kg each x 10 x 1
30 kg each x 6 x 1
CABLE CROSSOVER/ LOW CABLE CROSSOVER / OVERHEAD CABLE CURL
40 kg x 20 x 1/ 30 kg x 15 x 1 / 30 kg x 15 x 1
50 kg x 10 x 1/ 40 kg x 10 x 1/ 30 kg x 10 x 1
60 kg x 8 x 1 / 40 kg x 10 x 1/ 40 kg x 10 x 1
50 kg x 10 x 1 / 30 kg x10 x 1/ 30 kg x 15 x 1
EZ BAR CURL/ DB HAMMER CURL
10 kg x 20 x 1 / 14 kg each x 15 x 1
15 kg x 15 x 1 / 16 kg each x 12 x 1
20 kg x 12 x 1 / 18 kg each x10 x 2
22.5 kg x 10 x 1
EZ BAR PREACHERS CURL
15 kgx 10 x 2
10kg x 15 x 2
End
Same supps as usual,
Im not satisfied with my nutrition today,nde nakaluto and prepare. Just have 6 eggs and 2 musli bars @ 1st meal
2 bars musli,banana and 15g og protein shake for 2nd meal
Porksteak,chicken wings adobo and rice for post workout meal.no veggies today.( badtrip)
LEGS DAY
Dynamic stretching
WU
AIRSQUAT
25 x 2
KB Goblet squat/ TRX Assisted PISTOL SQUAT
20 kg x 15 x 2 / 10 reps each legs x 3
28 kg x 12 x 2
FRONT SQUAT
OLY X 15 x 1
30 kg x 15 x 2
40 kg x 15 x 2
50 kgx 10 x 2
60 kgx6x1
Standing Calf Raise
40 kg x 25 x 1
60 kg x 20 x 1
90 kg x 15 x 1
100 kg x 12 x 1
End
2nd day of IF and feel weak ,i feel bloated and naduduwal ako? May nakaranas na ba ng ganito? Side effect? Parang gastric na acidic,ior is iit sobrang acid influx na ang nasa tyan ko? Or maybe nagbabago lang ang timing nang kain ko kaya ako nagkakaganito?or nasobrahan ako sa amino acid?
FOOD AND NUTRITION FOR TODAY
SAME SUPPLEMENTS EXCEPT I TAKE C4 as my pre wo
12 pm
Mixed veggies( bio frozen from supermarket.pinakuluan ko lang)3 eggs white ,rice,and pangat chicken wings adobo(lol),170 g greek yogurt with pomegranate marmalade
3pm
Smoked salmon sandwich and banana
4:30 pm
Supps
After workout
50 g whey iso
3 eggs white
Home made grilled chicken legs and wings
Mixed veggies
Banana
Supps
May nabibili dito na frozen mixed veggies brad.mas okay kesa bumili ako ng buong brocolli,cauliflower,carrots and etc.saving money and time to cook.
45 minutes Back Exercises
SLED EXERCISE PUSH AND DRAG
200 meters x 2 x 95 kg
200 meters x 2 x 125 kg
200 meters x 1 x 165 kg
Bent over Barbell row/ Bent over 2 arm Long Bar row
Oly x 25x 1 / 40 kg x 20x 1
40kgx 15x 2/ 50kg x 15 x 2
50 kg x12x 2/ 60kg x 12x 2
Seated Cable row / wide lat pulldown
45 kg x 15 x 1 / 45 kg x 15 x 1
75kg x 12x 1 / 65 kgx 12 x 1
End
To be continued tomorrow yung back,Triceps and Abs WO.
Usual Supps plus C4 ,
nutrition
4th day of IF
1st meal
Grilled Salmon fillet,chicken wings,2 eggs white and 1 egg,rice,fresh tomatoes and cucumber,greek yogurt,no mixed veggies at nde nakaluto
2nd meal
SMOKED Salmon sandwich
POST wo meal
Sinigang ulo ng SALMON at paksiw na dilis,rice,no veggies again,maybe tomorrow na lang.
Fruit fresh cheese yogurt
Usual supps @night
Back/Triceps
WUj
KB ALTERNATING RENEGADE ROW/KB PUSH UP
10 kg each x 20 x 1 / 20 reps x 5
12 kg each x 15 x 2
20kg each x 10 x 2
ISO LAT WIDE REVERSE PULLDOWN / PLATE SHRUGS
40 kg x 20 x 1 / 15kg each x 20 x 2
70 kg x 15 x 1
80 kg x 15 x 1 / 20 kg each x 15 x 2
100 kg x 12 x2
ISO LAT WIDE PULLDOWN
80kg x12x2
100kg x 12 x 1
110kg x 10 ,8
CG BP/ONE ARM LONG BAR ROW
OLY X 25 x 1 / 15kg x10 each side x 4
40 kg x 15 x2
50 kg x 12 x 2
SKULL CRUSHER / EZ BAR CGBP/DB SHRUGS
10kg x 15x 1 / 10kgx 15 x1/ 26 kg each x20 x 1
20 kg x 12 x 2 //20kg x12 x2/ 32 kg each x 15 x 1
22.5 kgx10 x 2 / 22.5 kg x 10 x 2 / 40 kg each x 12x 1
26 kg each x 15 x 1
SITTING ONE ARM DB TRICEP EXTENSION
7kg each x 15 x 2
8kg each x 15 x 1
9 kg each x 12 x 2
End
Same supps and no calories count for every meal( nakakatamad magtype na.lol)
5th day of IF
Back/Triceps
WUj
KB ALTERNATING RENEGADE ROW/KB PUSH UP
10 kg each x 20 x 1 / 20 reps x 5
12 kg each x 15 x 2
20kg each x 10 x 2
ISO LAT WIDE REVERSE PULLDOWN / PLATE SHRUGS
40 kg x 20 x 1 / 15kg each x 20 x 2
70 kg x 15 x 1
80 kg x 15 x 1 / 20 kg each x 15 x 2
100 kg x 12 x2
ISO LAT WIDE PULLDOWN
80kg x12x2
100kg x 12 x 1
110kg x 10 ,8
CG BP/ONE ARM LONG BAR ROW
OLY X 25 x 1 / 15kg x10 each side x 4
40 kg x 15 x2
50 kg x 12 x 2
SKULL CRUSHER / EZ BAR CGBP/DB SHRUGS
10kg x 15x 1 / 10kgx 15 x1/ 26 kg each x20 x 1
20 kg x 12 x 2 //20kg x12 x2/ 32 kg each x 15 x 1
22.5 kgx10 x 2 / 22.5 kg x 10 x 2 / 40 kg each x 12x 1
26 kg each x 15 x 1
SITTING ONE ARM DB TRICEP EXTENSION
7kg each x 15 x 2
8kg each x 15 x 1
9 kg each x 12 x 2
Same supps and no calories count for every meal( nakakatamad magtype na.lol)
5th day of IF
END
Chest day
Dynamic stretching
WU
JUMP BOX /KB SWING
15 reps x 4 /12,16,18,20 kg x 15
Bench press/ battle rope
40kg x 20 x 1 / 20 sec x 5
50 kg x 15 x 2
80 kg x 7 x 2
Inclined BP/ 14 kg ball plyo push up
50 kg x 15 x 4 / 20 reps x 4
INCLINED DB PRESS
20kg each x 15 x 2
26 kg each x 10x 1
30 kg each x 10x 1
ISO LAT BP
40 kg x 15 x 2
60 kg x 10 x 3
End
November 22,2015
Shoulder day
Stretching
DB SHOULDER PRESS
12kg each x 20 x 2
16 kg each x 15 x 1
20 kg each x 15 x 1
24 kg each x 8 x 2
DB PRESS/lateral/rear raises
20kg each x 10 x 4/ 8kg each x 10x4/8 kg each x 10x 4
Upright BB ROW/ DB FRONT RAISE
25 kg x 10x 4 / 8kg each x 20x 4
Facepull/ROPE TRICEP PUSHDOWN
20kg x 20 x 2
25 kg x 20 x 1
30 kg x 20x 1
35 kg x 15 x 1
40 kg x 15 x 1
25 kg x 20 x 1/ 25 kg x 20 x 1
30 kg x 15 x2/ 35 kg x 15 x 2
35 kg x 15x1/ 40 kgx 12 x 1
Legs raises / Plate shrugs
15 reps x 4/ 20 kg each x 20 x 4
End
Legs day
2nd week of IF
WU
Wide grip pullup/ Dips
BW x5,4,3,2,1 x 4/ BW X 5,4,3,2,1 x 4
KB GOBLET SQUAT/ KB WALKING LUNGES
12 kg x 25 x 1 / 8kg each x 26 x 2
20 kg x 15 x 1/
24 kg x 15 x 1/ 12 kg x 20 x 2
28 kg x 15 x 1
Back SQUAT
OLY X 25 x 1
50 kg 15 x 1
80 kg x 10 x 1
90 kg x 5 x 2
100 kg x 2 x 1
80 kg x8,6
LEGS EXTENSION
25 kg x 30 x 2
35 kg x 25 x 1
45 kg x 20 x 1
55 kg x 15 x 1
70 kg x 10 x 1
LEGS FLEXION
25 kg x 20 x 1
35 kg x 20 x 1
40 kg x 15 x 1
45 kg x 12 x 1
30 kg x 15 x 1
STANDING CALF RAISE
50 kg x 20 x 1
70 kg x 20 x 1
85 kg x 15 x 1
100 kg x 12 x 1
End
bro, may machine ka ba na ginagamit dito sa calf raise mo o weights na hawak lang? Yung leg press lang kasi ginagamit ko at seated calf raise. Pero tingin ko mas may tama kapag standing calf raise. May stretch sa baba at contraction sa taas.
Natanong ko lang kasi di lumalaki ang calves ko. Yung bone structure ng calves ko eh yung parang kay jose manalo, so nahihirapan ako palakihin yung gastrocnemius at soleus muscle ko o yung inner part. Ang hirap tamaan kahit ano gawin ko. So iniisip ko baka magwo work ang standing calf raise.
Machine bro.we have the same dillema.tinutukso nga ako ng asawa ko ng chicken legs o johnny bravo.hehehe.ginagawa ko ay more reps lagi and pause for few seconds.
Oo. Importante yung pause. Pero try ko more reps.Thanks bro
:clean: Keep on pumping lang bro at nang lalo maglaway sayo ang boss mo.hahahhah
Chest and ABS
DYNAMIC STRETCHING
WU
INVERTED ROW/DIPS
BW X 15x4 / BW X 20x 4
INCLINE DB PRESS
20 kg each x 20 x 1
30 kg each x 10x 2
34 kg each x 8,6
INCLINE DB PRESS/INCLINE DB FLYES
26 kg each x 10x 4 / 14 kg each x 10 x 4
DECLINE DB PRESS /DECLINE DB FLYES
26 kg each x10,9,9,7 / 14 kg eachx 10x4
ISO LATERAL BP /ISO LATERAL MACHINE SHRUGS
40 kg x 10x 5 / 40 kg x 20 x 5 ( sinubukan kong giant set with push up kaso hanggang 4 reps lang at di na kaya)
SLED PUSH AND ROW
85 kg x approx 200m x 3
ABS EXERCISES
END
Haha. di na ko sumasama sa shot nila bro. Ayoko ng uminom baka matuloy ang di inaasahang mangyari
Back
Dynamic stretching
Wu
Chin up/ Kb DEADLIFT
Bw x 12x 3 / 16 ,20,28 kg each x 15
Potek walang available na squat rack, kaya nag farmers walk na muna.
Deadlift
60kg x 15 x 2
100 kg x 10 x 3
120 kg x 5 x 1
130 kg x 2 x 1
140 kg - failed lol.betterluck nxt time
Giant set aka DEATHROW( DEADLIFT/BENT OVER ROW/SHRUGS)
60 kg x 10 x 3
70 kg x 10 x 1/ 70 kg x 8x 1/ 70kg x 8x 1
ONE ARM DB ROW
26 kg each x 15 x 1
30 kg each x 15 x 1
34 kg each x 12 x 1
36 kg each x 10 x 1
End
Pabebe workout shet!
Dahil sa swoleness ng katawan ( chest,back,legs) ay puro machine at lightweight lang ang exercises.eto ang downside ng natty,matagal ang recovery time.
STAIRWAY MASTER 15 mins
Machine Shoulder press
30 kg x 30x 1
40 kg x 30x1
60 kg x 20 x 1
70 kg x 15 x 1
85 kg x 12 x 1
Butterfly reverse
25 x 15 x 2
30 x 15 x 1
35 x 12 x 1
Machine Lateral raise
15 kg x 20 x 2
20 kg x 12 x 2
Widegrip Lats pulldown
40 kg x 15 x 2
50 kg x 15 x 1
60 kg x 12 x 1
70 kg x 10 x 1
End