December 8 2015
Nagkaron din ng oras to update my journal.Holiday ngayon kaya babad sa gym kanina.
Back and Triceps
Stretching upper and lower back for 10 mins
Giant Set ( Pullup normal grip, Deadlift,Bent over Row, Shrugs)
WU
BW x 10/ Oly x 20,15,15 x1
BW x 10/ 40kg x10,10,10
BW x 10/ 50kgx 10,10,10 x 2(pause for 5-10 seconds after DL
Ngalay ang forearms ko.)
BW x10/ 40kgx10,10,10
DL/ wide grip pullup
80 kg x 12x 1/ BW x 5
100 kg x 10 x 1/ BW x 5
110 kg x 3 - failed to continue,hingal kabayo na.
Iso lateral wide Pulldown/ Iso lateral low Row
60 kg x 15x 1/ 60 kg x 10 x 4
90 kg x 12 x 1
110 kg x 10,9
EZ bar Skullcruscher/ EZ bar cgbp
10kg x 20 x1 /10kg x 20x 1
20kg x 12 x 2/ 20kgx12x2
25kg x 10 x 2/ 25 kg x10 x 2
15 kg x 15 x 1/ 15kg x 15x 1
Cable Tricep extension/ Reversegrip Tricep Pulldown
30kg x 20 x 1 / 30kg x 20x1
40 kg x 15 x 2/40 kg x 10 x 2
50 kg x 12 x 2/40 kg x 10x 2
35 kg x 15 x 1/ 35kg x 15 x 1
End
Usual portion ng post WO meal ko.madami or sakto or kulang?
Hinde ako nagkwekwenta ng calories just eat in 8 hours window time.lol
Usual portion ng post WO meal ko.madami or sakto or kulang?
Sakto lang yan bro. Sakin bro kung ganyan kadami di ko na kayang pagkasyahin sa tiyan ko. Kahit gustong gusto ko ubusin. Pero maganda yang post workout meal mo. Kumpleto!
@owel.nde pa kasali dyan yung fats bro,kumakain p ko ng nuts after niyan.kaya bulking ang nangyayari khit IF ang dietprogram ko.laging caloric surplus ang nangyayari,sometimes nasosobrahan ngkain ng meat at inom ng protein at amoy ammonia na ang ihi ko,on process pa rin kung ilan ang portion na kakainin ko at hirap tumanggi sa pagkain.hehehe
November 12 Legs
November 13 Shoulders and Trap
So busy right now kaya next time ko na lang update journal ko,puro short cut na lang muna. Regarding sa bago kong pre WO ay maganda ang tama,nakapagdagdag ako ng extra reps at nde ko nararamdaman ang fatigue,ang cons ay ngayon ko nararamdaman ang DOMS,normal lang naman yon kung intensive ang WO.
Pullup widegrip/ Dips
BWx 10,8,8,6 /BW X 20,15,15,20
DB INCLINE PRESS/ ONE ARM DB ROW
20kg per arm x 15 / 20 kg per arm x 15
26 kg. X 15 / 26 kg x 15
30 kg x 10 / 30 kg x 10
34 kg x 8 x 2 / 34 kg x 10 x 2
BB BP/ Widegrip LAT PULLDOWN
50 kg x 15 / 50 kg x 15
70 kg x 8,5,6,5 / 60kg x 12 x 2 ,70 kg x 12 x 2
End
Less than an hour WO
DECEMBER 16 2015
Legs hypertrophy
Dynamic stretching
Back squat
BW X 25,25
60 kg x 12,12
80 kg x 8,10,10,8
60kg x 12,12,12,10
Total reps 146 reps
Legpress
90kg x 25
120 kgx 20
150 kg x 20
180 kg x 15
210 kg x 12
240 kg x 12
270 kg x 10
Total reps 109 reps
Seated calves raises
50 kg x 15,15,15,15
30 kg x 12,12,12,12,12,12
Total reps 132 reps
Hammer curls/ BB BICEP CURLS
18 kg per arm x 15/ 20kg x 10 x 4
22 kg x 10,8,10
Stretching at naghihintay hanggang mabakante ang squat rack
Tapos magDL ay nag bent over row at pull ups ang kups kaya nag KB swing superset KB Goblet squat na muna ako.So after 20 mins ay natapos din at may gusto din gumamit sa squat rack pero syempre inunahan ko na.respect begets respect kahit 2 pa sila ay nde ko na pinasingit.
Back Squat
Oly x 25
60 kg x 15,15
80 kg x 10,10
90 kg x 6
100 kg x 3
110 kg x 3 failed not atg,only halfway lang
Then may 2 ulit na lumapit so naggive way na ko. Yung isa ay member pa ng IFBB Austrian team at nakasuot ng tshirt na may print sa likod na IFBB,mirin ako sa shoulder and biceps,deym!!
SLED push and drag ( speed and endurance)
75 kg x 400m x 4
Lunges superset TRX asssted Pistol squat
BW x 12 reps each leg x 4 / BW X 12 reps each Leg x 4
Back squat superset Lumges
60 kg x 10 x 3 / 12 reps each Leg x 3
Backsquat/ Lunges/ Normal grip Pullups
60 kg x 10,10,8 / BW x 12 each x 3/ BW x 6,8,8
December 25,2015
Shoulder day
Dynamic stretching
Facepull (negative)/ Plate front raise
20kg x 15, 15 / 10kg x 15,15
25 kg x 15 / 15 kg x 12
27.5 kg x 15/ 15 kgx 12
30 kg x12 / 20 kg x 10
Dropset Facepull
30 kg x 10
25 kg x 10
20 kg x 10
Dropset Plate front raise
20kg x 8
15 kg x 8
10 kg x 12
DB rear delt raise with head on the bench/ DB Front raise
8 kg each side x 12 x 2/ 8 kg each x 10 each side x 2
10 kg each x 12 x 3/ 10 kg each x 10 each side x 3
Sakit pa din ng left wrist ko,injured last shoulder exercise,doing barbell snatch to BB shoulder press.too heavy ang BB.
Seated DB shoulder press/ shrugs
16 kg each x 15 x 2 / 32 kg each x 15,15,12,12,10
18 kg each x 15 x 3
Happy New Year PBB.
Hindi na naupdate tong journal ko at busy sa mga bagay bagay,tapos na ang holiday and Back to diet.
Current weight :67.9 to 68.3 from 67.4
Naggain ako ng .5 kg to 1 kg for 2 weeks so cutting na ulit to lose BF.
Deadlift / Pullup
Oly x 25 / BW x 8,8,8,6
60 kg x 15
80 kg x 8
90 kg x 10
110 kg x 10
120 kg x 4
130 kg x 1
110 kg x 8
90 kg x 10
60 kg x 12
Bent over Long bar Row
20kg x 20
40 kg x 20
60 kg x 15
75 kg x 12 ,10
One Arm DB row/Bent Arm DB pullover
20 kg each arm x 15 / 26 kg x 10 x 3
26 kg each arm x 15/28 kg x 10x 3
30 kg each arm x 12
36 kg each arm x 12,10,8
Stretching
Neutral grip pullup/ One Arm Cable rear delt fly
BW x 14 x 4 / 15 kg x 15 x 4
Neutral grip pullup + 20kg collar /One Arm Bent over low pulley
BW x 4 x 4/ 15 kg x 15x 4
Seated Arnold Press/ DB lateral raise
12 kg eachx 12x 2 / 12kg each x 12x 2
14 kg each x 10 x 3/ 14 kg each x 10,8,10
Butterfly reverse
30 kg x 12 x 4
Abs exercise and HIIT Treadmill 10.4 /6.4 kph
1 min interval for 17 mins
End
1st supply for 2016
Im not into protein bars pero why should i complain kung freebies at regalo lang sa akin last xmas.nasa cutting phase nga ako ngayon kaya no sugar at no fat ang binili kong whey para macontrol ko yung calorie intake ko kaso balewala din.have to consume these proteinbars,sayang kung maexpired lang.
Oly x 25 reps
60 kg x 15
80 kg x 4,12 ( weak wrist kaya nagstraps na ako,left wrist is still painful)
100 kg x 10,6
120 kg x 2 ---- weak!!!!,natengga na ko sa 120kg,damn left wrist
110 x 6,6
100 kg x 10,10,10
60 kg x 10
Giant set
DL/ Bent over row/ Shrugs
50 kg x 10/10/10 x 4
Closed grip vbar lat pulldown
40 kg x 15
50 kg x 15
60 kg x 12
65 kg x 8
Dropset
65 kg,50,40,35 x 6,8,8,8
WU
TRX Atomic Pushup/ Pull Up normal grip
BW X 20 x 4/ BW x 8,6,6,6
Hammerstrength iso lateral Shoulder press
30 kgx15 x 2
50 kgx 12 x 2
60 kg x 10 x 2
Superset with plate front raise
30 kg x 12 x 4/ 10kg x 12x 2, 15kg x 10x 2
Cable one arm side pull / DB side lateral.raise/ DB Front raise
15kg x 15x 4 / 14kg x 12x 4/14 kg x 12x 4
Seated military press ( smith. Machine)
30 kg x 10 x 4 negative
WU
Widegrip Pullup/ Dip
BW x 12,10,8 / BW x 20,15,15
DB incline press/ DB bent over row
22 kg each x 15
28 kg each x 12 / 28 kg each x 10
32 kg each x 10 / 32 kg each x 10
34 kg each x 9,8 / 28 kg each x 12,12
Seated Cable row/ DIP with 20kg collar
50 kg x 15 / BW + 20kg x 15,12,10
60 kg x 15
75 kg x 12
90 kg x 10
DB side lateral raise/DB Front Raise/ Bent over low side lateral
8kg each x 12 x 2/ 8 kg each x 12 x 2/ 10 kg x 12 each side x 2
9kg each side x 10 x 2/ 10 kg each x 10 x 2/ 15 kg x 12 each side x 2
Military press (standing)
Oly x 15
30 kg x 12
40 kg x 8,8
45 kg x 4
Cable rope rear delt rows/ Plate lateral raise
30 kg x 15/ 10kg x 10x4
40 kg x15
50 kg x 12
55 kg x 10
Dropset
55,40,30 kg x 8,8,8
Triceps exercise
HIIT thread mill 12.2/ 6.5 level 1 min interval for 10 mins
Sobrang busy ang buhay kaya nde na nakakapaglog in ng journal pero nakakapag training pa din naman kahit gahol sa oras
Notable Stat ko for future reference at nakalimutan ko na yung mga ginawa ko during chest and back workout last time
Barbell BP 80kg x 4 x 3 ,so weak,last year pa ko nakakapag 80kg at walang improvement,buti pa ang DB Incline press ko,nasa 36kg per arm x 6 x 2 na ko.
Hammerstrength iso lat pulldown 120kg x 10
Bent over BB row 65kg x 10, Bent over DB row 36 kg each x 8
Hindi ko alam hanggang san kaya ng katawan,mag 39 years old na ko this year and maybe i should slow down para iwas injury,epic failure pa rin ang diet.i just love eating,mahirap mag strict diet,one of my happines is food.lol
Legs Workout
Dynamic stretching
WU
KB goblet squat superset KB swing
16kg x 20 x 2 / 16 kg x 15 x 2 bigla kong hininto at nabakante na ang squat rack
Back squat
Oly x 25
60 kg x 15
90 kg x 10,9
100 kg x 4,4
2 weeks na pala hindi updated ang journal ko,so busy nowadays kaya pasilip silip muna dito sa site pero nakakasingit pa rin pumunta ng gym kahit 1 body part lang ang natitrain,its better than nothing.
about nutrition ay parang stock market pa rin,hindi stable ang diet at minsan napaparami ang kain.may tinapon pa ko na supp at hindi ko kaya talaga inumin, sama ng lasa,2 times ko lang ginamit at yun tinapon ko na sa toiletbowl.isa pang badtrip ay bumili ako ng mga longsleeves sa zara at winter sale ,6 pieces na size small and slim fit kaso lahat hindi nagkasya at parang puputok sa bandang dibdib.dapat comfort fit na pala ang binili ko,assuming ako masyado.lol.
Good evening PBB!
iilan na lang pala ang active members ng PBB,nasan na kaya ang iba?
Update:
BZ as usual but still have time to hit the gym.
Diet is a little bit cleaner pero sometimes cant handle the cravings to eat crap sinful foods especially if theres lot to eat.
Supplement right now is only pre wo and whey protein iso97.
Planning to buy another pre wo with creapure and bcaa included,try ko din ang high concentrated green tea capsule for fatburning,and of course the usual fishoil and zma.
Comments
Masakit pa rin ng konti ang katawan kaya full body workout na lang muna.
Dynamic stretching
Neutral grip Pullups/ Dips ( 30 mins)
BW x 85 reps/ BW x 200 reps
Back Squat ( 15 mins)
Airsquat x 25 reps
Oly x 25 reps
60 kg x 10 x 6
60 kg x 8
DB BIceps Curl
12 kg each x 12 x 2
14 kg each x 10 ,6
Foam rolling
Abs exercises
End
Time management is the key!
Nagkaron din ng oras to update my journal.Holiday ngayon kaya babad sa gym kanina.
Back and Triceps
Stretching upper and lower back for 10 mins
Giant Set ( Pullup normal grip, Deadlift,Bent over Row, Shrugs)
WU
BW x 10/ Oly x 20,15,15 x1
BW x 10/ 40kg x10,10,10
BW x 10/ 50kgx 10,10,10 x 2(pause for 5-10 seconds after DL
Ngalay ang forearms ko.)
BW x10/ 40kgx10,10,10
DL/ wide grip pullup
80 kg x 12x 1/ BW x 5
100 kg x 10 x 1/ BW x 5
110 kg x 3 - failed to continue,hingal kabayo na.
Iso lateral wide Pulldown/ Iso lateral low Row
60 kg x 15x 1/ 60 kg x 10 x 4
90 kg x 12 x 1
110 kg x 10,9
EZ bar Skullcruscher/ EZ bar cgbp
10kg x 20 x1 /10kg x 20x 1
20kg x 12 x 2/ 20kgx12x2
25kg x 10 x 2/ 25 kg x10 x 2
15 kg x 15 x 1/ 15kg x 15x 1
Cable Tricep extension/ Reversegrip Tricep Pulldown
30kg x 20 x 1 / 30kg x 20x1
40 kg x 15 x 2/40 kg x 10 x 2
50 kg x 12 x 2/40 kg x 10x 2
35 kg x 15 x 1/ 35kg x 15 x 1
End
Usual portion ng post WO meal ko.madami or sakto or kulang?
Hinde ako nagkwekwenta ng calories just eat in 8 hours window time.lol
Dumating na ang december supply
2 pre wo at 1 intra wo.BRING IT ON!!
Sakto lang yan bro. Sakin bro kung ganyan kadami di ko na kayang pagkasyahin sa tiyan ko. Kahit gustong gusto ko ubusin. Pero maganda yang post workout meal mo. Kumpleto!
November 13 Shoulders and Trap
So busy right now kaya next time ko na lang update journal ko,puro short cut na lang muna. Regarding sa bago kong pre WO ay maganda ang tama,nakapagdagdag ako ng extra reps at nde ko nararamdaman ang fatigue,ang cons ay ngayon ko nararamdaman ang DOMS,normal lang naman yon kung intensive ang WO.
Push/pull
Pullup widegrip/ Dips
BWx 10,8,8,6 /BW X 20,15,15,20
DB INCLINE PRESS/ ONE ARM DB ROW
20kg per arm x 15 / 20 kg per arm x 15
26 kg. X 15 / 26 kg x 15
30 kg x 10 / 30 kg x 10
34 kg x 8 x 2 / 34 kg x 10 x 2
BB BP/ Widegrip LAT PULLDOWN
50 kg x 15 / 50 kg x 15
70 kg x 8,5,6,5 / 60kg x 12 x 2 ,70 kg x 12 x 2
End
Less than an hour WO
DECEMBER 16 2015
Legs hypertrophy
Dynamic stretching
Back squat
BW X 25,25
60 kg x 12,12
80 kg x 8,10,10,8
60kg x 12,12,12,10
Total reps 146 reps
Legpress
90kg x 25
120 kgx 20
150 kg x 20
180 kg x 15
210 kg x 12
240 kg x 12
270 kg x 10
Total reps 109 reps
Seated calves raises
50 kg x 15,15,15,15
30 kg x 12,12,12,12,12,12
Total reps 132 reps
Hammer curls/ BB BICEP CURLS
18 kg per arm x 15/ 20kg x 10 x 4
22 kg x 10,8,10
End
Legs Workout
Stretching at naghihintay hanggang mabakante ang squat rack
Tapos magDL ay nag bent over row at pull ups ang kups kaya nag KB swing superset KB Goblet squat na muna ako.So after 20 mins ay natapos din at may gusto din gumamit sa squat rack pero syempre inunahan ko na.respect begets respect kahit 2 pa sila ay nde ko na pinasingit.
Back Squat
Oly x 25
60 kg x 15,15
80 kg x 10,10
90 kg x 6
100 kg x 3
110 kg x 3 failed not atg,only halfway lang
Then may 2 ulit na lumapit so naggive way na ko. Yung isa ay member pa ng IFBB Austrian team at nakasuot ng tshirt na may print sa likod na IFBB,mirin ako sa shoulder and biceps,deym!!
SLED push and drag ( speed and endurance)
75 kg x 400m x 4
Lunges superset TRX asssted Pistol squat
BW x 12 reps each leg x 4 / BW X 12 reps each Leg x 4
Back squat superset Lumges
60 kg x 10 x 3 / 12 reps each Leg x 3
Backsquat/ Lunges/ Normal grip Pullups
60 kg x 10,10,8 / BW x 12 each x 3/ BW x 6,8,8
December 25,2015
Shoulder day
Dynamic stretching
Facepull (negative)/ Plate front raise
20kg x 15, 15 / 10kg x 15,15
25 kg x 15 / 15 kg x 12
27.5 kg x 15/ 15 kgx 12
30 kg x12 / 20 kg x 10
Dropset Facepull
30 kg x 10
25 kg x 10
20 kg x 10
Dropset Plate front raise
20kg x 8
15 kg x 8
10 kg x 12
DB rear delt raise with head on the bench/ DB Front raise
8 kg each side x 12 x 2/ 8 kg each x 10 each side x 2
10 kg each x 12 x 3/ 10 kg each x 10 each side x 3
Sakit pa din ng left wrist ko,injured last shoulder exercise,doing barbell snatch to BB shoulder press.too heavy ang BB.
Seated DB shoulder press/ shrugs
16 kg each x 15 x 2 / 32 kg each x 15,15,12,12,10
18 kg each x 15 x 3
HIIT Threadmill 6.1/10.2 kph
10 minutes duration, 1 minute interval walk/run
End
Arms exercise
Still hurting the left wrist kaya nde makapagheavy lift.
Dynamic stretching
Deadlift
60kg x 15,15
90kg x 12,12
100kgx 10
120kg x 3,2
Giant set DL/BENT OVER ROW/SHRUGS/NORMALGRIP PULLUP
60kg x 10x4/ 60kgx 10x 4/60kgx10x4/ BW X 3 X 4
Try to ezbar preacher curl but the wrist really hurts kaya nag cableexervise na lang ako
Superset bicep and tricep,cable exercises amrap.
End.
Chest and Triceps
Stretching 10 mins
Widegrip Pullup / TRX atomic push up
BW x 12,8,8 / BW x 20,20,17
DB Inclined press
18 kg each x 20
24 kg each x 15
32 kg each x 10
34 kg each x 7,7
Straight Arm DB pullover / DB flyes
22 kg x 15 / 12 kg each x 12,12
24 kg x 15
26 kg x 12/ 14 kg each x 12,12,12
28 kg x 10,10
22 kg x 15
CABLE CROSSOVER / LOW CABLE CROSSOVER ( negative)
40kg x 15,15 / 20kg x 15,15
50 kg x 15,15/ 30 kg x 12,12
60 kg x 12 / 20 kg x 12
Triceps exercises
Abs exercise
End
Hindi na naupdate tong journal ko at busy sa mga bagay bagay,tapos na ang holiday and Back to diet.
Current weight :67.9 to 68.3 from 67.4
Naggain ako ng .5 kg to 1 kg for 2 weeks so cutting na ulit to lose BF.
Back/Tricep
Stretching and foam rolling
Deadlift / Pullup
Oly x 25 / BW x 8,8,8,6
60 kg x 15
80 kg x 8
90 kg x 10
110 kg x 10
120 kg x 4
130 kg x 1
110 kg x 8
90 kg x 10
60 kg x 12
Bent over Long bar Row
20kg x 20
40 kg x 20
60 kg x 15
75 kg x 12 ,10
One Arm DB row/Bent Arm DB pullover
20 kg each arm x 15 / 26 kg x 10 x 3
26 kg each arm x 15/28 kg x 10x 3
30 kg each arm x 12
36 kg each arm x 12,10,8
Triceps exercises
End
SHOULDERS ABS CARDIO
Stretching
Neutral grip pullup/ One Arm Cable rear delt fly
BW x 14 x 4 / 15 kg x 15 x 4
Neutral grip pullup + 20kg collar /One Arm Bent over low pulley
BW x 4 x 4/ 15 kg x 15x 4
Seated Arnold Press/ DB lateral raise
12 kg eachx 12x 2 / 12kg each x 12x 2
14 kg each x 10 x 3/ 14 kg each x 10,8,10
Butterfly reverse
30 kg x 12 x 4
Abs exercise and HIIT Treadmill 10.4 /6.4 kph
1 min interval for 17 mins
End
1st supply for 2016
Im not into protein bars pero why should i complain kung freebies at regalo lang sa akin last xmas.nasa cutting phase nga ako ngayon kaya no sugar at no fat ang binili kong whey para macontrol ko yung calorie intake ko kaso balewala din.have to consume these proteinbars,sayang kung maexpired lang.
Legs day
Dynamic stretching
Backsquat
Oly x 25
50kg x 15
70kg x 12
80kg x 10
100 kg x 6
105 kg x 3,100kg x 3 deload agad.
80 kg x 10 x 2
Lunges
8kg each hand x 20 reps x 2
12 kg each x 20 x 4
Battle rope
25 sec x 6 with 30 sec rest each set
Legs extension
25 kg x 30 reps
35 kg x 15
50 kg x 12
60 kg x 10
75 kg x 8
50 kg x 12
30 kg x 15
Legs flexion / standing calves raise
30 kg x 15 x 2 / 40 kg x 15 x 2 ( 3 sec pause up )
40 kg x 12 x 1/ 50 kg x 12 x 1
45 kg x 10 x 1/ 60 kg x 12 x 1
End
January 11,2016
Stretching
Incline DB press
18kg each hand x 20
26 kg each x 12
32 kg x 10
36 kg each x 6,6 personal record
Superset with DB flyes
32 kg each x10,7,9/ 12 kg each x 10
14 kg each x 10x 2
Decline BB press superset dip
60kg x 10,10,8,5 / BW x 12,12,10,10
End
Gahol talaga sa oras,Bawi na lang next time.
Back and Tricep
Dynamic stretching
WU exercise
KB RENEGADE ROW/ Push up
16 kg x 10 each side x 4 / 10 +10 x 4
Deadlift
Oly x 25 reps
60 kg x 15
80 kg x 4,12 ( weak wrist kaya nagstraps na ako,left wrist is still painful)
100 kg x 10,6
120 kg x 2 ---- weak!!!!,natengga na ko sa 120kg,damn left wrist
110 x 6,6
100 kg x 10,10,10
60 kg x 10
Giant set
DL/ Bent over row/ Shrugs
50 kg x 10/10/10 x 4
Closed grip vbar lat pulldown
40 kg x 15
50 kg x 15
60 kg x 12
65 kg x 8
Dropset
65 kg,50,40,35 x 6,8,8,8
Triceps exercises
End
Shoulders and Traps
Dynamic stretching
WU
TRX Atomic Pushup/ Pull Up normal grip
BW X 20 x 4/ BW x 8,6,6,6
Hammerstrength iso lateral Shoulder press
30 kgx15 x 2
50 kgx 12 x 2
60 kg x 10 x 2
Superset with plate front raise
30 kg x 12 x 4/ 10kg x 12x 2, 15kg x 10x 2
Cable one arm side pull / DB side lateral.raise/ DB Front raise
15kg x 15x 4 / 14kg x 12x 4/14 kg x 12x 4
Seated military press ( smith. Machine)
30 kg x 10 x 4 negative
Smith machine shrugs
70 kg x amrap x 4
End
Legs
Dynamic stretching/foam rolling
Front Squat
Oly x 20
30 kg x 15
40 kg x 12
50 kg x 10
55 kg x10
60 kg x7,9
65 kg x 5,5
50 kg x 10,10,5
Barbell lunges /KB swing
Oly x 10 each side
30 kg x 10 each side x 2/16 kg x 15 x 3
35 kg x 8 each side x 1
Approximately 50 mins workout
End
Push-Pull
Dynamic stretching
WU
Widegrip Pullup/ Dip
BW x 12,10,8 / BW x 20,15,15
DB incline press/ DB bent over row
22 kg each x 15
28 kg each x 12 / 28 kg each x 10
32 kg each x 10 / 32 kg each x 10
34 kg each x 9,8 / 28 kg each x 12,12
Seated Cable row/ DIP with 20kg collar
50 kg x 15 / BW + 20kg x 15,12,10
60 kg x 15
75 kg x 12
90 kg x 10
End
Shoulders,Triceps
Stretching upperbody
DB side lateral raise/DB Front Raise/ Bent over low side lateral
8kg each x 12 x 2/ 8 kg each x 12 x 2/ 10 kg x 12 each side x 2
9kg each side x 10 x 2/ 10 kg each x 10 x 2/ 15 kg x 12 each side x 2
Military press (standing)
Oly x 15
30 kg x 12
40 kg x 8,8
45 kg x 4
Cable rope rear delt rows/ Plate lateral raise
30 kg x 15/ 10kg x 10x4
40 kg x15
50 kg x 12
55 kg x 10
Dropset
55,40,30 kg x 8,8,8
Triceps exercise
HIIT thread mill 12.2/ 6.5 level 1 min interval for 10 mins
End
Legs
Stretching
WU
Barbell lunges
Oly x 20 reps x 2
Front Squat
Oly x 25
40 kg x 15
50 kg x 12
60 kg x 6
70 kg x 5,3
50 kg x 10,10
Legpress
60kg x 30
90 kg x 25
120 kg x 20
150 kg x 15
180 kg x 15
210 kg x 10
Dual Legpress
45 kg x 15 rep/ leg x 1
55 kg x 12 rep/ leg x 2
Legflexion
30 kg x 15
40kg x 12
45 kg x 10
50 kg x 4
Dropset
50 kg x 4
40kg x 8
30kg x 8
End
Sobrang busy ang buhay kaya nde na nakakapaglog in ng journal pero nakakapag training pa din naman kahit gahol sa oras
Notable Stat ko for future reference at nakalimutan ko na yung mga ginawa ko during chest and back workout last time
Barbell BP 80kg x 4 x 3 ,so weak,last year pa ko nakakapag 80kg at walang improvement,buti pa ang DB Incline press ko,nasa 36kg per arm x 6 x 2 na ko.
Hammerstrength iso lat pulldown 120kg x 10
Bent over BB row 65kg x 10, Bent over DB row 36 kg each x 8
Hindi ko alam hanggang san kaya ng katawan,mag 39 years old na ko this year and maybe i should slow down para iwas injury,epic failure pa rin ang diet.i just love eating,mahirap mag strict diet,one of my happines is food.lol
Legs Workout
Dynamic stretching
WU
KB goblet squat superset KB swing
16kg x 20 x 2 / 16 kg x 15 x 2 bigla kong hininto at nabakante na ang squat rack
Back squat
Oly x 25
60 kg x 15
90 kg x 10,9
100 kg x 4,4
Backsquat superset widegrip pullup
60kg x 12,12,12 / BW x 6,6,6
BB squat lunge combo
30kg x 10 x 2
40kg x 5
Ang tindi ng tama nitong exercise na to.
End
Shoulder Traps Tricep
Stretching
WU
VIPR Military press
16kg x 15 x 4
DB shoulder press/ DB side lateral raise
20kg each x 12 / 8kg each x 12x4
26kg each x 8,9
24 kg each x 10
Giant set DB Hammer shoulder press/Skullcrusher/DB shrugs
16kg each arm x 10 x 4/10kg x 20 x 4 / 26 kg each arm x 12x 4
Rope tricep pulldown/ Plate shrugs
25 kg x 20/ 20 kg each x 15 x 4
35 kg x 15
45 kg x 12
50 kg x 10
Dropset
55 kg x 5
45 kg x 8
35 kg x 12
Threadmill 10 mins 12/6.5 intensity 1 minute interval
Finisher
Machine lateral raise/Reverse butterfly
15 kg x 12x3 / 25 kg x 12 x 3
End
Chest/Biceps
Stretching upper body
WU
Sled exercise Pull and Drag
135kg ( 2 x my BW) x200m x 5 takes me more than 2 minutes for 1 set
100kg x 200meters x 3
Blitzkrieg triple press( high incline/low incline/ flat)
(22kg/24kg/26kg) each arm x 10/8/8 reps x 2 set
26kg/24kg/22kg each arm x 10/8/6 reps x 1
High/low pulley Crossover
40kg x 15 /20kgx 15
50kg x 15/30kg x 12
60kg x 12/40kg x 10
70kg x 10/40kg x 10
Dropset high pulley
70kg,60kg,50kg x 8,8,10
Biceps exercises and Shrugs
End
Cardio Abs
10mins stairmaster 7/12 interval
Abs circuit 4 set
Front squat
Oly x 25
50kg x 12
60kgx 5,5,5,5,5
Battle rope
30 sec x 4
End
about nutrition ay parang stock market pa rin,hindi stable ang diet at minsan napaparami ang kain.may tinapon pa ko na supp at hindi ko kaya talaga inumin, sama ng lasa,2 times ko lang ginamit at yun tinapon ko na sa toiletbowl.isa pang badtrip ay bumili ako ng mga longsleeves sa zara at winter sale ,6 pieces na size small and slim fit kaso lahat hindi nagkasya at parang puputok sa bandang dibdib.dapat comfort fit na pala ang binili ko,assuming ako masyado.lol.
wilkommen pbb.
Good evening PBB!
iilan na lang pala ang active members ng PBB,nasan na kaya ang iba?
Update:
BZ as usual but still have time to hit the gym.
Diet is a little bit cleaner pero sometimes cant handle the cravings to eat crap sinful foods especially if theres lot to eat.
Supplement right now is only pre wo and whey protein iso97.
Planning to buy another pre wo with creapure and bcaa included,try ko din ang high concentrated green tea capsule for fatburning,and of course the usual fishoil and zma.
busy na yata ang mga master sir, di na nakakapag online, bihira na nga mag comment iba hehehe