Fed the dogbros liempo and fish oil for der doggainz.
Ako naman, ang cocktail ko ng yakult, multis, aminos at whey
Looking thick, tight, solid etc kanina - mirin hard sa mirror
...Until naisipan kong uminom ng Black Tea with Milk
bloatware lol
usli nanaman lahat ng taba
- when will I ever learn hahaha
Preworkout
Hana Takoyaki
Musclepharm Combat Powder Triple Berry
Gaspari Nutrition AminoMax 8000
Lakatan Banana medium
warmup - 5 minutes, busy taking sms from clients and boss - kastress lol
OHP - bar at 30lbs, 30lbs x 2 x 12, 50lbs x 1 x 12, 70lbs x 1 x 10, 90lbs x 5 x 5, 70lbs x 1 x 10, 50lbs x 1 x 12
Plate Front Raise - 20lbs x 4 x 12
Plate Lateral Raise 10lbs x 4 x 12
Farmers Walk - 50lbs per hand x 3 x 1 min
Machine Shoulder Press - 20lbs x 1 x 12, 30lbs x 1 x 12, 40lbs x 1 x 12, 50lbs x 1 x 12
Upright Row - ezbar at 20lbs, 20lbs x 1 x 12, 60lbs x 3 x 8
Shrug - using shrug/dip machine +280lbs x 3 x 12
Comments : since I dont eat breakfast unless pag may kasama, ganito na lagi pattern ng mornings ko. Naiba lang today kasi may Takoyaki na pasalubong si bro. Really need to go hard sa workout pero kulang tulog dahil sa init ng panahon. Hoping to get some sleep sa work soon.
WORKOUT MUSIC
Spinnin' Sessions 050 Dmitri Vegas and LIKE MIKE
Watermat - Bullit [Spinnin Deep]
Sunnery James & Ryan Marciano ft. Miri Ben-Ari - One Life [DOORN]
Thomas Newson & Marco V - Jaguar [Spinnin]
Firebeatz - Bazooka [Spinnin]
Cash Cash - Overtime (Vicetone Remix) [SPRS]
3LAU - Bang (Tiesto Bootleg) [Musical Freedom]
DubVision - Hollow [Spinnin]
Jay Hardway - Bootcamp [Spinnin]
Dimitri Vegas, Martin Garrix, Like Mike - Tremor [Spinnin]
Armin van Buuren - Ping Pong (Hardwell Remix) [Armada]
ID - Filthy
ID - Jump
Hardwell - Everybody Is In The Place [Revealed]
Yves V & Chuckie - Oldschool Sound [Smash The House]
DVBBS & MOTi - This Is Dirty [Musical Freedom]
Botnek & 3LAU - Vikings [Dim Mak]
Steve Aoki, Diplo & Deorro - Freak [Mad Decent]
Preworkout
breakfast - brown rice, 2 small eggs and corned beef
1 liter of Green Tea - major mistake
Gaspari Nutrition AminoMax 8000
warmup
foam rolling - 15 minutes
Barbell Squat - bar is at 30lbs, 30lbs x 2 x 12, 50lbs x 2 x 12. 70lbs x 1 x 10, 120lbs x 4 x 8, 160lbs x 4 x 8 - major lata ako for some reason, probably due to green tea
Front Squat - bar is at 30lbs, 30lbs x 2 x 8, 50lbs x 1 x 8, 70lbs x 2 x 8, 120lbs x 4 x 8
Leg Extensions - 120lbs x 1 x 8, 140lbs x 1 x 8, 120lbs x 1 x 8
comments: di ko talaga kinaya that day. Didnt finish the whole workout, had to cut midway. Hirap na rin ako maglakad sa hagdanan at nag trike pa ako pauwi ng bahay. I am assuming na bahagyang issue ang tulog at green tea na diuretic ang dahilan sa paghina ko sa araw na ito.
Off to Cash and Carry para tumingin tingin, napabili ng ON Whey Mocha Cappucino 2lbs for 1400 para sa kaibigan, ang isa ko naman kasama bumili ng Dymatize Casein, mga supplements at pabango. Gusto ko sana bumili ng Casein pero feel ko ang ginagamit kong Whey ay sapat na. Buti nga hiyang sa akin ang Musclepharm kasi sa kaibigan kong isa, nagkakapantal pantal at nangangati sya ng binigyan ko sya ng Vanilla flavor ng MP.
since walang magawa sa trabaho, tuloy ang buhat sa loob ng pwesto ko
WORKOUT MUSIC
Spinnin' Sessions 051 Guest DJ MERCER
Nervo & Marco Lys - Don't Break My Heart (Paul Strive Remix) [Spinnin' Deep]
John Dahlback & Benny Benassi - Blink Again [Ultra]
Sidney Samson & Eva Simons - Celebrate The Rain [Spinnin']
Cash Cash - Overtime (Vicetone Remix) [SPRS]
ZIGGY - Pandora [Oxygen]
Jus Jack - Stars (Vocal Mix) [Musical Freedom]
3LAU - Bang (Tiesto Bootleg) [Musical Freedom]
Thomas Newson & Marco V - Jaguar [Spinnin']
MERCER & DJ Snake - Lunatic (Intro Edit) [Spinnin']
GTA - The Crowd (Original Mix) [Fly Eye]
Steve Aoki, Diplo & Deorro - Freak [Mad Decent]
MERCER & Bare - Bangla [Spinnin']
Gregor Salto & Wiwek - On Your Mark [G-rex Music]
Sebastien Benett - Lutece [Dim Mak]
Arno Cost & Norman Doray vs Borgore - Wild Apocalypse (MERCER Bootleg) [Spinnin' / Dim Mak]
DJ Snake & Lil Jon - Turn Down For What (DJ Snake Parisian Vision) [Columbia]
Bare - Drums (Original Mix) [White]
MERCER vs Armin Van Buuren - Ping Pong (Late Night Edition) [White]
Duck Sauce - NRG (Skrillex, Kill The Noise, Milo & Otis Remix) [Fools Gold]
Dada Life - Born To Rage (MERCER Remix) [So Much Dada]
MERCER - Supreme (VIP Edit) [Spinnin']
PM
Concentration Curls - 25lbs x 4 x 12
One Hand Hammer Curls - 20lbs x 4 x 12
One Hand Reverse Curls - 10lbs x 4 x 12
One Hand Tricep Extensions - 20lbs x 4 x 12
comments: lamig sa work kaya buhat buhat. After this, deretso sa SM Megamall para company showing ng X-Men flick. Hugh Jackman is really jacked na compared sa kanyang DYEL body sa first X-Men flick. Nakakanibago lang na ang mga magagandang katawan na lalaking employees sa company showing ay magaganda din ang pagkendeng - demstandards XD Bulk mode na rin sa kain pesto at pizza.
2014 May 25
Sunday
Rest day
kulang sa tulog pero may pasok ng maaga so iwas muna ako sa pagbubuhat ngayon. Eating crap since morning hahaha. Cleaning the diet by afteroon.Klokov hohoho
no homo
Superset 1
Standing Dumbbell Curls - 25lbs x 3 x 12
Brace Squat - 20lbs x 3 x 12
Superset 2
Standing Hammer Curls - 25lbs x 3 x 12
Goblet Squat - 50lbs x 3 x 12
Reverse Curls - 15lbs x 3 x 12
Leg Curls - 60 x 4 x 10
Leg Extensions 100 x 3 x 8
comments - Phenycol made me too groggy that morning. Usually medyo sleepy ako if I took that med pero the workout should have woken up my system but I was so groggy I had trouble walking back to my place. Lagnat bagsak by gabi.
2014 May 27
Tuesday
Chest Day and Babby's First Day at the Gym
Preworkout
white rice
egg whites, egg yolk for dogbros
Spam Tocino
San Marino Mackarel in Tomato Sauce
warmup - dynamic stretching and bodyweight squats for 5 minutes
Dumbbell Bench Press - 20lbs x 2 x 8, 40lbs x 2 x 8, 50lbs x 5 x 8, 25lbs x 3 x 15 - pain in right tricep argh
Machine Incline Press - +0lbs x 1 x 8, +60lbs x 1 x 8, +50lbs x 3 x 8 - pain now minor
Incline Dumbbell Bench Press - 35lbs x 3 x 12
Decline Dumbbell Bench Press - 35lbs x 3 x 12
Dumbbell Flyes - 15lbs x 3 x 12
Tricep Pushdown - 70lbs x 4 x 12
comments - accompanied a friend on his Babby's First Gym Session. Had him do the basics, Dumbbell Bench Press, Weighted Step Ups, Barbell Row, Bodyweight Squat and Tricep Pushdown. Hopefully he can still walk to his workplace tonight hahaha. Minor pain on right arm plus the lagnat yesterday means this week is deload week. Might as well focus on more reps and more food on my diet then.
WORKOUT MUSIC
Martin Garrix and Jay Hardway - Wizard
Avicii - Hey Brother
Afrojack feat Spree Wilson - The Spark
Hailing Jordan - Wolfhound
NNora En Pure - You Are My Pride
Mike Candys feat Maury - Miracles
ATB feat Stanfour - Face to Face
Jasper Forks - Another Sleepless Night
Parachute Youth - Runaway - FAVORITE!!!!
Fly Project - Toca Toca
Faul and Wad AD vs PNAU - Changes
DJ Antoine vs Mad Mark - Crazy World - Brooks edit
Pocher and Clyde Trevor - This is EDM
Carolina Marquez feat Pitbull - Get on the Floor / Vamos Dancar
Lexy and K Paul feat Yasha - Killing Me - Oliver Koletzi remix
La La Land - Lonely
Chassio - The Whistle Song
Schwarz 100 - Toxic - RECOMMENDEDEating spree last weekend.
Pasta, Pizza, Pancit!
datdirtybulk! dembloat!
Pic May 27, 2014
WORKOUT MUSIC
Martin Garrix and Jay Hardway - Wizard
Avicii - Hey Brother
Afrojack feat Spree Wilson - The Spark
Hailing Jordan - Wolfhound
NNora En Pure - You Are My Pride
Mike Candys feat Maury - Miracles
ATB feat Stanfour - Face to Face
Jasper Forks - Another Sleepless Night
Parachute Youth - Runaway - FAVORITE!!!!
Fly Project - Toca Toca
Faul and Wad AD vs PNAU - Changes
DJ Antoine vs Mad Mark - Crazy World - Brooks edit
Pocher and Clyde Trevor - This is EDM
Carolina Marquez feat Pitbull - Get on the Floor / Vamos Dancar
Lexy and K Paul feat Yasha - Killing Me - Oliver Koletzi remix
La La Land - Lonely
Chassio - The Whistle Song
Schwarz 100 - Toxic - RECOMMENDED
Cool selection . Dagdag pambuhay ng natutulog na diwa sa gym.
kaya ako takot mag bp coz of this...
I know I should go heavy na coz I'm already a 3 year gymgoer, pero mas feel ko talaga mag bench press pag nasa powercage ako...
Well... Arms flared out before even reaching the top of the concentric phase. It would be better to slide the barbell back with the arms locked out, otherwise. Rather press the barbell up and rack it at the same time.
Well... Arms flared out before even reaching the top of the concentric phase. It would be better to slide the barbell back with the arms locked out, otherwise. Rather press the barbell up and rack it at the same time.
Grabe lang talaga miscalculation nya
gonna review nga this one, its a video na ineendorse ng Powerlifting and Strength Training General group sa isa kong tambayan
Warmup - foam rolling for 10 minutes, emphasis on back
Standard Deadlift - using the 45lbs bar, 45lbs x 1 x 5, 135lbs x 1 x 5, 175lbs x 1 x 5, 225lbs x 1 x 5, 265lbs x 1 x 5, 295lbs x 5 x 1, emphasis on overhand grip but used hook grip on heavier sets, back paiiiiiiiiiiin! Need form check next time
Tbar Rows - using the 45lbs bar, 90lbs x 2 x 8, 135lbs x 2 x 8, 180lbs x 4 x 8
Seated Cable Row - 100lbs x 1 x 12, 110lbs x 1 x 12, 120lbs x 1 x 12, 130lbs x 1 x 12
Wide Grip Lat Pulldown - 90lbs x 2 x 8, 80lbs x 1 x 8 - so low T_T
Face Pull - 90lbs x 3 x 12
Kneeling Underhand Lat Pulldown - 100lbs x 1 x 12, 110lbs x 1 x 12, 120lbs x 1 x 12, 130lbs x 1 x 12
Post Workout
MusclePharm Combat Powder Smores
Gaspari Nutrition AminoMax 8000
comments: ok nanaman likod ko now, weird. Might as well pahilot that part tonight. I should have done Kroc Rows pero gamit ang mga heavier weights kanina. Nice to see someone doing overhead squats din. Last time I saw live was during Crossfit Throwdown Challenge sa Glorietta, sa warmup area ng mga PTs. If napapadpad ka dito Werebeast, paturo ng mga squatting techniques mo ha!
Sadly walang workout music except the gym music. pinasukan ng grabeng pawis ko ang phone ko so medyo nagloko ang phone. Hyperhydrosis FTW
Oh yeah, this!!!
Creatine will turn you into a murderer - straight face dot com
Mukhang infected ng konti ang sugat na nakuha ko mula sa scratch from a barbell ng nag barbell squat ako last week. Pahid pahid agad ng antibiotic. Fortunately, the redness is getting less at zero pain na.
On the other hand, the left bicep is swelling and reddish to the point na lahat ng aking stretchmarks ay nakausli. Katakot. Initially, kala ko bagong set ng stretchmarks, pero di dapat nag swell ng ganito. Kung anu-ano ang pinahid ko, Dermovate, Sebamed, Bactrimyn, Tiger Balm. Checked sa net at ang most likely cause daw ay minor bicep tear from overtraining. Fortunately wala naman pain. Medyo wala ng swelling today pero may konting reddish spots sa left arm ko parin.
2014 May 30
Friday
Shoulders Day
Preworkout
Gaspari Nutrition AminoMax 8000
Yakult
Banana Lacatan Large
Warmup - dynamic stretching 5 min
Standing Dumbbell Shoulder Press - 20lbs x 3 x 12 - lightweight baby!
Dumbbell Front Raise - 15lbs x 4 x 10
Dumbbell Lateral Raise - 15lbs x 4 x 10
Upright Row - EZ bar at 20lbs, 40lbs x 2 x 8, 60lbs x 4 x 8
OLY Clean - bar at 30lbs, 30lbs x 2 x 8, 70lbs x 3 x 5 - need practice doing this again
Machine Shrugs - +130lbs x 1 x 12, +200lbs x 1 x 12, 220lbs x 3 x 12
Post Workout
MusclePharm Combat Powder Vanilla
Gaspari Nutrition AminoMax 8000
comments: lightweight mode muna. Mukhang mahina ako ng konti this week so tama lang pala na nagdeload ako. Hopefully by next month makapagbuhat uli ako ng heavy. Time to change workouts na din, gonna incorporate runs, Plyo and OLY Clean and Jerk uli.
left bicep isnt swollen na though may minor redness. Pero at least di na mukhang naturukan ng bubuyog.
WORKOUT MUSIC
Spinnin' Sessions 041 Guest DJ Bassjackers
Tim Berg - Seek Bromance (Dear David & Posse Version) [White]
Afrojack feat. Wrabel - Ten Feet Tall [Island Def Jam]
twoloud & Julian Jordan - Rockin [Spinnin]
Sunnery James & Ryan Marciano, Ariyan - Circus [Musical Freedom]
The Chainsmokers - #SELFIE [Dim Mak]
Vato Gonzalez - Bio Riddim [Doorn]
Skidka & Hard Rock Sofa - Moloko [Protocol]
Steve Aoki vs Dimitri Vegas & Like Mike - Feedback [Dim Mak]
Bassjackers & Dyro - Grid (Intro Edit) [Spinnin]
W&W - Bigfoot [Mainstage]
Futuristic Polar Bears - Back To Earth [Revealed]
Jordy Dazz & Bassjacker - Battle [Spinnin]
Tiesto vs Blasterjaxx Lethal Mystica (Bassjackers Mashup) [White]
Bassjackers - Crackin (Martin Garrix Edit) [Spinnin]
Showtek, Justin Prime ft Matthew Koma vs Mercer, DJ Snake - Cannonball vs Lunatic
(Bassjackers Mashup) [White]
Martin Garrix & Firebeatz - Helicopter [Spinnin]
Deorro - Five Hours [Le7els]
Napabayaan ko rin sarili ko ng grabe. Mistake lang e mag 30 na ako ng nagdesisyon akong magbago. At least, mukha na tayong 5 years younger ng nagbuhat tayo hehehe2014 May 31
Saturday
Legs Day
There's a black dude on our bakal gym! OMG multinational na dito! May tiyan pero ganda ng braso! Pero tama nga sila na darker skin will show aesthetics better hahaha
Preworkout
Bananas Lacatan Large 2 pcs
Warmup
Foam Rolling for 10 minutes
Bodyweight Squats - 3 x 12
Barbell Squat - Bar at 30lbs, 30lbs x 2 x 8, 70lbs x 1 x 8, 110lbs x 3 x 8, 130lbs x 3 x 8, 150lbs x 3 x 8, tried 170lbs pero somewhat drained na due to lack of sleep. Low Bar, ATG baby!
Front Squat - Bar at 30lbs, 30lbs x 2 x 8, 110lbs x 3 x 8
Leg Extensions - 100lbs x 1 x 8, 120lbs x 1 x 8, 140lbs x 1 x 8, 160lbs x 1 x 8
Leg Curls - 70lbs x 1 x 8, 80lbs x 1 x 8, 90lbs x 1 x 8
Single Arm Bicep Curls - 20lbs x 3 x 12
Single Arm Hammer Curls - 20lbs x 3 x 12
Concentration Curl - 20lbs x 3 x 12
Single Arm Reverse Curls 10lbs x 3 x 12
Post Workout
Musclepharm Combat Powder Smores
Low Fat Milk
comments - did too much workout this week so I guess am feeling the drain. Going for a pure rest tomorrow and on Chest Mondays specially na puno sa gym ng ganung araw.
WORKOUT MUSIC
Spinnin' Sessions 044 Guest DJ Shermanology
Martin Garrix & Jay Hardway - Wizard (Tchami Remix) [SPRS]
Clean Bandit - Rather Be (Ft Jess Glynne) [Warner]
Tiesto & Mark Knight ft Dino - Beautiful World [Toolroom]
Qulinez Ft. Cara Salimando - Rising Like The Sun [Spinnin]
Cult Lewis - Bombay Rock [Spinnin]
Showtek & Ookay - Bouncer [Skink]
R3HAB & Deorro - Flashlight [Spinnin]
Don Diablo - Black Mask [Spinnin]
Patric La Funk & DBN - Quickquack (Club Mix) [Be Yourself]
Wayne & Woods - Favela (Original Mix) [Cr2]
Jordy Dazz & Bassjackers - Battle (Original Mix) [Spinnin]
Sunnery James & Ryan Marciano & Ariyan - Circus (Original Mix) [Musical Freedom]
Merk & Kremont Vs. Amersy - Charger (Original Mix) [Spinnin]
Shermanology - Since (Original Mix)
R3hab - Samurai (Go Hard) [Spinnin]
Mercer & Dj Snake - Lunatic (Original Mix) [Spinnin]
Blasterjaxx & Ibranovski - Astronaut (Original Mix) [Spinnin]
Martin Garrix & Firebeatz - Helicopter (Original Mix) [Spinnin]
Shermanology & GRX - Can't You See (Original Mix) [Spinnin]
Dyro - Black Smoke (Original Mix) [Revealed]
dont mind lang next post - saw it sa net so gusto ko lang ng copy
FAT PEOPLE STORIES
by anonymous
>be just starting into fitness
>5'9" duke of manlets at 190
>successfully trim down to 162 in 4 1/2 months
>classmates in Graduate School impressed and mirin
>some guys telling me I'm getting swollen
>tfw I'm only built fat and not even /fit/ yet
>few weeks of mirin pass
>for some reason the class hamplanet (not really obese but very, very, very chubby) keeps giving me the evil eye
>don't think much of it
>from time to time I hear hamplanet talking to other sexier grills, loud and obnoxious:
"Not everyone can lose weight easily. There are factors like genetics and poverty."
"I've tried all kinds but nothing works."
"I don't see any reason why I should lose any weight in the first place. It 's not THAT unhealthy. There are more important health concerns like smoke, etc."
>think that she may have finally stumbled on HAES and TITP
>ignore it because I don't have the emotional self-control to deal with this kind of shit.
>few days pass
>hamplanet approach me in private and whispers
>"A-Anon... H-How d-do I lose weight...?"
>of course, even after all that loud and obnoxious genetics speech
>give her few short answers:
"Diet. Eat less. Exercise."
>"Oh, anon, I don't want to exercise. And I tried going on a diet but I nothing happens."
"Do you count calories?"
>"Of course!!! I eat like 1000 calories a day!!? omg!"
"Do you even know how many calories are there in foods?"
>"Of course, I'm fat not stupid."
"How many calories are there in eggs?"
>"What?"
"How many calories are there in 1 egg?"
>"cooked, boiled, raw, or what?"
"Doesn't matter."
>"5-10 calories maybe..."
"How many calories are there in a slice of chocolate cake?"
>"80-something."
"How many calories are there in a banana?"
>"Fruits and vegetables don't have calories anon. "
>mfw
napacomment kaming mga nakaupo sa isang scene ng "honglondeh"
mind you, di kami magkakakilala pero sabay sabay kaming napaimik ng ganito
2014 June 2
Monday
Turok Day
Visited a Healthway office for a flu vaccination, got it on my right delt. My left delt naman received a pneumonia vaccination. Nilagnat ako bigla within hours of the injection, my temps reaching 39 degrees by evening. Nagkasugat kasi ako sa barbell 2 weeks ako during a squat day, bandang left shoulder at left trap, di ko na lagyan ang alcohol o Trimycin so naging infected. I thought magaling na sya kasi wala naman akong nararamdamang masama o redness sa area for a day. After the vaccination, redness with a vengeance.
2014 June 3
Tuesday
Monitoring Day
Mataas ng 3 degrees ang left side ko sa right side so I am assuming na infected parin. Going to skip the gym to get my body a proper rest. At least I was able to go to work though parang ang weird lang ng feel ng likod ko. Pamasahe siguro ako soon. Foam rolling muna habang walang budget
Kettlebells muna ako while I try to recover from my recent bout of sickness from the Flu/Pneumonia vaccination
Preworkout
Lacatan Banana Medium
Kettlebell at 20lbs
Circuit A - Did all workouts then rest 60 secs x 3
Around the World Body Pass - 10 reps each direction
Kettlebell Swing - 20 reps
Kettlebell Deadlift - 12 reps
Kettlebell Halo - 6 circles each direction
Kettlebell at 20lbs
Circuit B - Did all workouts then rest 60 secs x 3
Split Squat Kettlebell Pass - 16 under each leg switching directions after 8 rep
Figure 8s - 10 reps
Kettlebell Half Get-Up - 5 reps each side
Kettlebell Snatch, Pull and Push Press - 10 reps
Post Workout
Kowloon Jumbo Pao x 2
Musclepharm Combat Powder Chocolate Milk
comments - argh hirap pala ng Kettlebells pag circuit. I was wondering why minumura ng kaibigan ko ang Turkish Get Up every single time he did it at 20kg-32kg. Ako na 9kg at Half Get Up pa lang, it felt like torture. Going to learn that one properly then research another circuit before I go back to the gym on Tuesday.
comment: my body is reacting badly sa "you're not visiting the gym recently" situation. As in nananaginip na ako on why I should lift. Woke up after 4 hours of restless sleep. Decided to run
Preworkout
none
Walked to Venue: CCP - 45 minutes
Actual Run - 30 minutes. More like jog and slog along
Walked to Base:Home - 45 minutes
Post Workout
Musclepharm Combat Powder Chocolate Milk 2 Servings
comments: parang mali ginawa ko lol. At least quota na sa 10000 steps nito. Going to adjust my schedules so I could finally add runs uli, somehow.
WORKOUT MUSIC
Storm Queen - Look Right Through (MK Vocal Edit)
London Grammar - Nightcall (Freemasons' Pegasus Radio Edit)
Disclosure Feat. AlunaGeorge - White Noise
Duke Dumont Feat. A*M*E - Need U (100%)
Naughty Boy Feat. Sam Smith - La La La
GotSome Feat. The Get Along Gang - Bassline
Mike Mago - The Show
Shadow Child Feat. Takura - Friday
MK Feat. Alana - Always (Route 94 Remix)
Calvin Harris Feat. Ellie Goulding - I Need Your Love
Avicii Vs Nicky Romero - I Could Be The One (Nicktim Radio Edit)
Swedish House Mafia Feat. John Martin - Don't You Worry Child
Zedd Feat. Foxes - Clarity
Nadia Ali - Rapture (Avicii New Generation Radio Edit)
David Guetta , Joachim Garraud & Chris Willis - Love Is Gone (Fred Riester Joachim Garraud UK Radio Edit)
Wideboys Feat. Haydon - Preacher (Stadium Remix)
Emeli Sandé - Heaven (We Don't Belong In Pacha Remix)
Rita Ora - Radioactive (Baggi Begovic Remix)
Wiley Feat. Skepta , JME & Ms. D - Can You Hear Me? (Ayayaya) (Will & Bill Remix)
Otto Knows - Million VoicesTrying to undo a habit I had accidentally acquired after my 1st year of lifting. Whenever I try to bulk for strength gains, I would stop within the 2nd month , go on a major cut so bad all my gains are loss and by the 3rd month I would get sick for fear of being the Philippine's Next Pinoyplanet Lite.
2014 would probably be my first consistent as well as longest bulk, fluctuating between 160-165lbs for 6 months lol. Hoping, that for once the strength gains would come, even if its as slow as a DSWS paperwork processing.
Notes: Currently at Golds BGC
New equipment at airconditioned pero bare pa facilities at walang chinup bar, dip station, squat rack o powercage. Had to change routines. Same din. Yung kasama kong bodybuilder dito na kayang mag LMAO5PLAET deadlift na overhand grip.
Sinisipon pa ng grabe because my workplace is sooooocold.Sept 03 Chest 171lb 830-1030
[ ] Incline Barbell Bench Press
[ ] 95lb 12
[ ] 115lb 10
[ ] 125lb 8
[ ] 145lb 5 takot sa Barbell. Kabado sa left wrist
[ ] Flat Dumbbell Bench Press
[ ] 40lb 12
[ ] 45lb 12
[ ] 50lb 9 3
[ ] 55lb 6 2 didnt finish yikes
[ ] Incline Hammer Strength Press
[ ] 45lb 12
[ ] 50lb 12
[ ] 45lb 8 4
[ ] 50lb 9 3 breathing helps
[ ] Flat Bench Dumbbell Flye
[ ] 20lb 12
[ ] 20lb 12
[ ] 20lb 12
[ ] Landmine
[ ] 20lb 12
[ ] 25lb 12
[ ] 30lb 12
[ ] Cable Crossover
[ ] 20lb 12
[ ] 25lb 12
[ ] 30lb 12 bad formSept 04 Legs 170.6lb 845-1130
[ ] Leg Extension - Gluteal Machine per leg
[ ] 30lb 25
[ ] 30lb 25
[ ] 40lb 25
[ ] 40lb 25
[ ] Leg Press Superset
[ ] 180lb 50
[ ] 180lb 50
[ ] 180lb 50
[ ] 180lb 50
[ ] Walking Lunges Superset
[ ] 20 per leg
[ ] 20 per leg
[ ] 20 per leg
[ ] 20 per leg
[ ] Hack Squat
[ ] 45lb 9 warmup
[ ] 45lb 10
[ ] 90lb 10
[ ] 90lb 10
[ ] 90lb 10
[ ] 90lb 10
[ ] Romanian Deadlift
[ ] 135lb 12
[ ] 135lb 12
[ ] 135lb 12
[ ] 135lb 12
[ ] Sumo Squat
[ ] 135lb 10
[ ] 135lb 10
[ ] 135lb 10
[ ] 135lb 10
[ ] Leg Curl
[ ] 50lb 12 too easy
[ ] 70lb 12
[ ] 90lb 12
[ ] 110lb 12
[ ] Calf Extension
[ ] 110lb 50
[ ] 110lb 50
[ ] 110lb 50
[ ] 130lb 50
[ ] 130lb 50
Notes:
Lowered muna weights since high reps ako. The workout is a modified Hercules Workout since maraming wala na gamit sa gym. Project Arms had a better lineup pero medyo nakakadisgrasya ang machines nila. Dito naman, ergonomicallyy designed pero lineup pang beginner levels hahaha.
Notes: my colds arent improving. Medyo kinakakabahan ako. Between the construction being done in front of my work place and my current sickness, I feel very mortal. I know I have to be positive pero sometimes, its so hard work not thinking about what could have been. So many regrets in life, I'm just hoping that I would live long enough to be with my family and my love through good or bad times.
Golds Gym BGC since walking distance sa work.
Kumpleto na ng gamit sa wakas.
I have yet to use the Smith Machine slash Powercage at yung Squat Rack nilang uber ganda. Pero very happy ako sa Dip slash Chinup area.
Punk mode at the moment so naka blue hair. As much as I like visiting Project Arms, matutunaw hair toner ko lol
Notes: grabe lata ko kanina. Having trouble breathing from the construction work at my work area at sinisipon pa ng masama. Baka next week I'll either do a total rest away from the gym o sobrang lightweight muna just to recover.
Comments
Dmitry Klokov...
The strength level would be great too hahaha
Thursday
Restday
Fed the dogbros liempo and fish oil for der doggainz.
Ako naman, ang cocktail ko ng yakult, multis, aminos at whey
Looking thick, tight, solid etc kanina - mirin hard sa mirror
...Until naisipan kong uminom ng Black Tea with Milk
bloatware lol
usli nanaman lahat ng taba
- when will I ever learn hahaha
Friday
Shoulder Day
Preworkout
Hana Takoyaki
Musclepharm Combat Powder Triple Berry
Gaspari Nutrition AminoMax 8000
Lakatan Banana medium
warmup - 5 minutes, busy taking sms from clients and boss - kastress lol
OHP - bar at 30lbs, 30lbs x 2 x 12, 50lbs x 1 x 12, 70lbs x 1 x 10, 90lbs x 5 x 5, 70lbs x 1 x 10, 50lbs x 1 x 12
Plate Front Raise - 20lbs x 4 x 12
Plate Lateral Raise 10lbs x 4 x 12
Farmers Walk - 50lbs per hand x 3 x 1 min
Machine Shoulder Press - 20lbs x 1 x 12, 30lbs x 1 x 12, 40lbs x 1 x 12, 50lbs x 1 x 12
Upright Row - ezbar at 20lbs, 20lbs x 1 x 12, 60lbs x 3 x 8
Shrug - using shrug/dip machine +280lbs x 3 x 12
Postworkout
Musclepharm Combat Powder Triple Berry
Low Fat Milk
Gaspari Nutrition AminoMax 8000
Yakult
Lakatan Banana medium
Comments : since I dont eat breakfast unless pag may kasama, ganito na lagi pattern ng mornings ko. Naiba lang today kasi may Takoyaki na pasalubong si bro. Really need to go hard sa workout pero kulang tulog dahil sa init ng panahon. Hoping to get some sleep sa work soon.
WORKOUT MUSIC
Spinnin' Sessions 050 Dmitri Vegas and LIKE MIKE
Watermat - Bullit [Spinnin Deep]
Sunnery James & Ryan Marciano ft. Miri Ben-Ari - One Life [DOORN]
Thomas Newson & Marco V - Jaguar [Spinnin]
Firebeatz - Bazooka [Spinnin]
Cash Cash - Overtime (Vicetone Remix) [SPRS]
3LAU - Bang (Tiesto Bootleg) [Musical Freedom]
DubVision - Hollow [Spinnin]
Jay Hardway - Bootcamp [Spinnin]
Dimitri Vegas, Martin Garrix, Like Mike - Tremor [Spinnin]
Armin van Buuren - Ping Pong (Hardwell Remix) [Armada]
ID - Filthy
ID - Jump
Hardwell - Everybody Is In The Place [Revealed]
Yves V & Chuckie - Oldschool Sound [Smash The House]
DVBBS & MOTi - This Is Dirty [Musical Freedom]
Botnek & 3LAU - Vikings [Dim Mak]
Steve Aoki, Diplo & Deorro - Freak [Mad Decent]
Saturday
Legs Day
AM
Preworkout
breakfast - brown rice, 2 small eggs and corned beef
1 liter of Green Tea - major mistake
Gaspari Nutrition AminoMax 8000
warmup
foam rolling - 15 minutes
Barbell Squat - bar is at 30lbs, 30lbs x 2 x 12, 50lbs x 2 x 12. 70lbs x 1 x 10, 120lbs x 4 x 8, 160lbs x 4 x 8 - major lata ako for some reason, probably due to green tea
Front Squat - bar is at 30lbs, 30lbs x 2 x 8, 50lbs x 1 x 8, 70lbs x 2 x 8, 120lbs x 4 x 8
Leg Extensions - 120lbs x 1 x 8, 140lbs x 1 x 8, 120lbs x 1 x 8
Post Workout
Musclepharm Combat Powder Triple Berry
Low Fat Milk
Gaspari Nutrition AminoMax 8000
Yakult
comments: di ko talaga kinaya that day. Didnt finish the whole workout, had to cut midway. Hirap na rin ako maglakad sa hagdanan at nag trike pa ako pauwi ng bahay. I am assuming na bahagyang issue ang tulog at green tea na diuretic ang dahilan sa paghina ko sa araw na ito.
Off to Cash and Carry para tumingin tingin, napabili ng ON Whey Mocha Cappucino 2lbs for 1400 para sa kaibigan, ang isa ko naman kasama bumili ng Dymatize Casein, mga supplements at pabango. Gusto ko sana bumili ng Casein pero feel ko ang ginagamit kong Whey ay sapat na. Buti nga hiyang sa akin ang Musclepharm kasi sa kaibigan kong isa, nagkakapantal pantal at nangangati sya ng binigyan ko sya ng Vanilla flavor ng MP.
since walang magawa sa trabaho, tuloy ang buhat sa loob ng pwesto ko
WORKOUT MUSIC
Spinnin' Sessions 051 Guest DJ MERCER
Nervo & Marco Lys - Don't Break My Heart (Paul Strive Remix) [Spinnin' Deep]
John Dahlback & Benny Benassi - Blink Again [Ultra]
Sidney Samson & Eva Simons - Celebrate The Rain [Spinnin']
Cash Cash - Overtime (Vicetone Remix) [SPRS]
ZIGGY - Pandora [Oxygen]
Jus Jack - Stars (Vocal Mix) [Musical Freedom]
3LAU - Bang (Tiesto Bootleg) [Musical Freedom]
Thomas Newson & Marco V - Jaguar [Spinnin']
MERCER & DJ Snake - Lunatic (Intro Edit) [Spinnin']
GTA - The Crowd (Original Mix) [Fly Eye]
Steve Aoki, Diplo & Deorro - Freak [Mad Decent]
MERCER & Bare - Bangla [Spinnin']
Gregor Salto & Wiwek - On Your Mark [G-rex Music]
Sebastien Benett - Lutece [Dim Mak]
Arno Cost & Norman Doray vs Borgore - Wild Apocalypse (MERCER Bootleg) [Spinnin' / Dim Mak]
DJ Snake & Lil Jon - Turn Down For What (DJ Snake Parisian Vision) [Columbia]
Bare - Drums (Original Mix) [White]
MERCER vs Armin Van Buuren - Ping Pong (Late Night Edition) [White]
Duck Sauce - NRG (Skrillex, Kill The Noise, Milo & Otis Remix) [Fools Gold]
Dada Life - Born To Rage (MERCER Remix) [So Much Dada]
MERCER - Supreme (VIP Edit) [Spinnin']
PM
Concentration Curls - 25lbs x 4 x 12
One Hand Hammer Curls - 20lbs x 4 x 12
One Hand Reverse Curls - 10lbs x 4 x 12
One Hand Tricep Extensions - 20lbs x 4 x 12
comments: lamig sa work kaya buhat buhat. After this, deretso sa SM Megamall para company showing ng X-Men flick. Hugh Jackman is really jacked na compared sa kanyang DYEL body sa first X-Men flick. Nakakanibago lang na ang mga magagandang katawan na lalaking employees sa company showing ay magaganda din ang pagkendeng - demstandards XD Bulk mode na rin sa kain pesto at pizza.
2014 May 25
Sunday
Rest day
kulang sa tulog pero may pasok ng maaga so iwas muna ako sa pagbubuhat ngayon. Eating crap since morning hahaha. Cleaning the diet by afteroon.Klokov hohoho
no homo
Musclepharm Combat Chocolate Milk
Gaspari Nutrition AminoMax 8000
Yakult
Warmup - dynamic stretching for 5 minutes
Superset 1
Standing Dumbbell Curls - 25lbs x 3 x 12
Brace Squat - 20lbs x 3 x 12
Superset 2
Standing Hammer Curls - 25lbs x 3 x 12
Goblet Squat - 50lbs x 3 x 12
Reverse Curls - 15lbs x 3 x 12
Leg Curls - 60 x 4 x 10
Leg Extensions 100 x 3 x 8
Post Workout
Musclepharm Combat Powder Triple Berry
Gaspari Nutrition AminoMax 8000
comments - Phenycol made me too groggy that morning. Usually medyo sleepy ako if I took that med pero the workout should have woken up my system but I was so groggy I had trouble walking back to my place. Lagnat bagsak by gabi.
2014 May 27
Tuesday
Chest Day and Babby's First Day at the Gym
Preworkout
white rice
egg whites, egg yolk for dogbros
Spam Tocino
San Marino Mackarel in Tomato Sauce
warmup - dynamic stretching and bodyweight squats for 5 minutes
Dumbbell Bench Press - 20lbs x 2 x 8, 40lbs x 2 x 8, 50lbs x 5 x 8, 25lbs x 3 x 15 - pain in right tricep argh
Machine Incline Press - +0lbs x 1 x 8, +60lbs x 1 x 8, +50lbs x 3 x 8 - pain now minor
Incline Dumbbell Bench Press - 35lbs x 3 x 12
Decline Dumbbell Bench Press - 35lbs x 3 x 12
Dumbbell Flyes - 15lbs x 3 x 12
Tricep Pushdown - 70lbs x 4 x 12
Post Workout
Musclepharm Combat Powder Smores
Gaspari Nutrition AminoMax 8000
Yakult
comments - accompanied a friend on his Babby's First Gym Session. Had him do the basics, Dumbbell Bench Press, Weighted Step Ups, Barbell Row, Bodyweight Squat and Tricep Pushdown. Hopefully he can still walk to his workplace tonight hahaha. Minor pain on right arm plus the lagnat yesterday means this week is deload week. Might as well focus on more reps and more food on my diet then.
WORKOUT MUSIC
Martin Garrix and Jay Hardway - Wizard
Avicii - Hey Brother
Afrojack feat Spree Wilson - The Spark
Hailing Jordan - Wolfhound
NNora En Pure - You Are My Pride
Mike Candys feat Maury - Miracles
ATB feat Stanfour - Face to Face
Jasper Forks - Another Sleepless Night
Parachute Youth - Runaway - FAVORITE!!!!
Fly Project - Toca Toca
Faul and Wad AD vs PNAU - Changes
DJ Antoine vs Mad Mark - Crazy World - Brooks edit
Pocher and Clyde Trevor - This is EDM
Carolina Marquez feat Pitbull - Get on the Floor / Vamos Dancar
Lexy and K Paul feat Yasha - Killing Me - Oliver Koletzi remix
La La Land - Lonely
Chassio - The Whistle Song
Schwarz 100 - Toxic - RECOMMENDEDEating spree last weekend.
Pasta, Pizza, Pancit!
datdirtybulk! dembloat!
Pic May 27, 2014
note to self: clean mirror and feed dogbros more
Cool selection . Dagdag pambuhay ng natutulog na diwa sa gym.
Anyway...
kumakalat na May 27 vid
O_o
I know I should go heavy na coz I'm already a 3 year gymgoer, pero mas feel ko talaga mag bench press pag nasa powercage ako...
Well... Arms flared out before even reaching the top of the concentric phase. It would be better to slide the barbell back with the arms locked out, otherwise. Rather press the barbell up and rack it at the same time.
gonna review nga this one, its a video na ineendorse ng Powerlifting and Strength Training General group sa isa kong tambayan
Wednesday
Back Day
Preworkout
MusclePharm Combat Powder Smores
Gaspari Nutrition AminoMax 8000
Yakult
Banana Lacatan Large
Warmup - foam rolling for 10 minutes, emphasis on back
Standard Deadlift - using the 45lbs bar, 45lbs x 1 x 5, 135lbs x 1 x 5, 175lbs x 1 x 5, 225lbs x 1 x 5, 265lbs x 1 x 5, 295lbs x 5 x 1, emphasis on overhand grip but used hook grip on heavier sets, back paiiiiiiiiiiin! Need form check next time
Tbar Rows - using the 45lbs bar, 90lbs x 2 x 8, 135lbs x 2 x 8, 180lbs x 4 x 8
Seated Cable Row - 100lbs x 1 x 12, 110lbs x 1 x 12, 120lbs x 1 x 12, 130lbs x 1 x 12
Wide Grip Lat Pulldown - 90lbs x 2 x 8, 80lbs x 1 x 8 - so low T_T
Face Pull - 90lbs x 3 x 12
Kneeling Underhand Lat Pulldown - 100lbs x 1 x 12, 110lbs x 1 x 12, 120lbs x 1 x 12, 130lbs x 1 x 12
Post Workout
MusclePharm Combat Powder Smores
Gaspari Nutrition AminoMax 8000
comments: ok nanaman likod ko now, weird. Might as well pahilot that part tonight. I should have done Kroc Rows pero gamit ang mga heavier weights kanina. Nice to see someone doing overhead squats din. Last time I saw live was during Crossfit Throwdown Challenge sa Glorietta, sa warmup area ng mga PTs. If napapadpad ka dito Werebeast, paturo ng mga squatting techniques mo ha!
Sadly walang workout music except the gym music. pinasukan ng grabeng pawis ko ang phone ko so medyo nagloko ang phone. Hyperhydrosis FTW
Oh yeah, this!!!
Creatine will turn you into a murderer - straight face dot com
Thursday
Restday
Mukhang infected ng konti ang sugat na nakuha ko mula sa scratch from a barbell ng nag barbell squat ako last week. Pahid pahid agad ng antibiotic. Fortunately, the redness is getting less at zero pain na.
On the other hand, the left bicep is swelling and reddish to the point na lahat ng aking stretchmarks ay nakausli. Katakot. Initially, kala ko bagong set ng stretchmarks, pero di dapat nag swell ng ganito. Kung anu-ano ang pinahid ko, Dermovate, Sebamed, Bactrimyn, Tiger Balm. Checked sa net at ang most likely cause daw ay minor bicep tear from overtraining. Fortunately wala naman pain. Medyo wala ng swelling today pero may konting reddish spots sa left arm ko parin.
2014 May 30
Friday
Shoulders Day
Preworkout
Gaspari Nutrition AminoMax 8000
Yakult
Banana Lacatan Large
Warmup - dynamic stretching 5 min
Standing Dumbbell Shoulder Press - 20lbs x 3 x 12 - lightweight baby!
Dumbbell Front Raise - 15lbs x 4 x 10
Dumbbell Lateral Raise - 15lbs x 4 x 10
Upright Row - EZ bar at 20lbs, 40lbs x 2 x 8, 60lbs x 4 x 8
OLY Clean - bar at 30lbs, 30lbs x 2 x 8, 70lbs x 3 x 5 - need practice doing this again
Machine Shrugs - +130lbs x 1 x 12, +200lbs x 1 x 12, 220lbs x 3 x 12
Post Workout
MusclePharm Combat Powder Vanilla
Gaspari Nutrition AminoMax 8000
comments: lightweight mode muna. Mukhang mahina ako ng konti this week so tama lang pala na nagdeload ako. Hopefully by next month makapagbuhat uli ako ng heavy. Time to change workouts na din, gonna incorporate runs, Plyo and OLY Clean and Jerk uli.
left bicep isnt swollen na though may minor redness. Pero at least di na mukhang naturukan ng bubuyog.
WORKOUT MUSIC
Spinnin' Sessions 041 Guest DJ Bassjackers
Tim Berg - Seek Bromance (Dear David & Posse Version) [White]
Afrojack feat. Wrabel - Ten Feet Tall [Island Def Jam]
twoloud & Julian Jordan - Rockin [Spinnin]
Sunnery James & Ryan Marciano, Ariyan - Circus [Musical Freedom]
The Chainsmokers - #SELFIE [Dim Mak]
Vato Gonzalez - Bio Riddim [Doorn]
Skidka & Hard Rock Sofa - Moloko [Protocol]
Steve Aoki vs Dimitri Vegas & Like Mike - Feedback [Dim Mak]
Bassjackers & Dyro - Grid (Intro Edit) [Spinnin]
W&W - Bigfoot [Mainstage]
Futuristic Polar Bears - Back To Earth [Revealed]
Jordy Dazz & Bassjacker - Battle [Spinnin]
Tiesto vs Blasterjaxx Lethal Mystica (Bassjackers Mashup) [White]
Bassjackers - Crackin (Martin Garrix Edit) [Spinnin]
Showtek, Justin Prime ft Matthew Koma vs Mercer, DJ Snake - Cannonball vs Lunatic
(Bassjackers Mashup) [White]
Martin Garrix & Firebeatz - Helicopter [Spinnin]
Deorro - Five Hours [Le7els]
Saturday
Legs Day
There's a black dude on our bakal gym! OMG multinational na dito! May tiyan pero ganda ng braso! Pero tama nga sila na darker skin will show aesthetics better hahaha
Preworkout
Bananas Lacatan Large 2 pcs
Warmup
Foam Rolling for 10 minutes
Bodyweight Squats - 3 x 12
Barbell Squat - Bar at 30lbs, 30lbs x 2 x 8, 70lbs x 1 x 8, 110lbs x 3 x 8, 130lbs x 3 x 8, 150lbs x 3 x 8, tried 170lbs pero somewhat drained na due to lack of sleep. Low Bar, ATG baby!
Front Squat - Bar at 30lbs, 30lbs x 2 x 8, 110lbs x 3 x 8
Leg Extensions - 100lbs x 1 x 8, 120lbs x 1 x 8, 140lbs x 1 x 8, 160lbs x 1 x 8
Leg Curls - 70lbs x 1 x 8, 80lbs x 1 x 8, 90lbs x 1 x 8
Single Arm Bicep Curls - 20lbs x 3 x 12
Single Arm Hammer Curls - 20lbs x 3 x 12
Concentration Curl - 20lbs x 3 x 12
Single Arm Reverse Curls 10lbs x 3 x 12
Post Workout
Musclepharm Combat Powder Smores
Low Fat Milk
comments - did too much workout this week so I guess am feeling the drain. Going for a pure rest tomorrow and on Chest Mondays specially na puno sa gym ng ganung araw.
WORKOUT MUSIC
Spinnin' Sessions 044 Guest DJ Shermanology
Martin Garrix & Jay Hardway - Wizard (Tchami Remix) [SPRS]
Clean Bandit - Rather Be (Ft Jess Glynne) [Warner]
Tiesto & Mark Knight ft Dino - Beautiful World [Toolroom]
Qulinez Ft. Cara Salimando - Rising Like The Sun [Spinnin]
Cult Lewis - Bombay Rock [Spinnin]
Showtek & Ookay - Bouncer [Skink]
R3HAB & Deorro - Flashlight [Spinnin]
Don Diablo - Black Mask [Spinnin]
Patric La Funk & DBN - Quickquack (Club Mix) [Be Yourself]
Wayne & Woods - Favela (Original Mix) [Cr2]
Jordy Dazz & Bassjackers - Battle (Original Mix) [Spinnin]
Sunnery James & Ryan Marciano & Ariyan - Circus (Original Mix) [Musical Freedom]
Merk & Kremont Vs. Amersy - Charger (Original Mix) [Spinnin]
Shermanology - Since (Original Mix)
R3hab - Samurai (Go Hard) [Spinnin]
Mercer & Dj Snake - Lunatic (Original Mix) [Spinnin]
Blasterjaxx & Ibranovski - Astronaut (Original Mix) [Spinnin]
Martin Garrix & Firebeatz - Helicopter (Original Mix) [Spinnin]
Shermanology & GRX - Can't You See (Original Mix) [Spinnin]
Dyro - Black Smoke (Original Mix) [Revealed]
dont mind lang next post - saw it sa net so gusto ko lang ng copy
FAT PEOPLE STORIES
by anonymous
>be just starting into fitness
>5'9" duke of manlets at 190
>successfully trim down to 162 in 4 1/2 months
>classmates in Graduate School impressed and mirin
>some guys telling me I'm getting swollen
>tfw I'm only built fat and not even /fit/ yet
>few weeks of mirin pass
>for some reason the class hamplanet (not really obese but very, very, very chubby) keeps giving me the evil eye
>don't think much of it
>from time to time I hear hamplanet talking to other sexier grills, loud and obnoxious:
"Not everyone can lose weight easily. There are factors like genetics and poverty."
"I've tried all kinds but nothing works."
"I don't see any reason why I should lose any weight in the first place. It 's not THAT unhealthy. There are more important health concerns like smoke, etc."
>think that she may have finally stumbled on HAES and TITP
>ignore it because I don't have the emotional self-control to deal with this kind of shit.
>few days pass
>hamplanet approach me in private and whispers
>"A-Anon... H-How d-do I lose weight...?"
>of course, even after all that loud and obnoxious genetics speech
>give her few short answers:
"Diet. Eat less. Exercise."
>"Oh, anon, I don't want to exercise. And I tried going on a diet but I nothing happens."
"Do you count calories?"
>"Of course!!! I eat like 1000 calories a day!!? omg!"
"Do you even know how many calories are there in foods?"
>"Of course, I'm fat not stupid."
"How many calories are there in eggs?"
>"What?"
"How many calories are there in 1 egg?"
>"cooked, boiled, raw, or what?"
"Doesn't matter."
>"5-10 calories maybe..."
"How many calories are there in a slice of chocolate cake?"
>"80-something."
"How many calories are there in a banana?"
>"Fruits and vegetables don't have calories anon. "
>mfw
Sunday
Maleficent Day
Hue Hue Hue
napacomment kaming mga nakaupo sa isang scene ng "honglondeh"
mind you, di kami magkakakilala pero sabay sabay kaming napaimik ng ganito
2014 June 2
Monday
Turok Day
Visited a Healthway office for a flu vaccination, got it on my right delt. My left delt naman received a pneumonia vaccination. Nilagnat ako bigla within hours of the injection, my temps reaching 39 degrees by evening. Nagkasugat kasi ako sa barbell 2 weeks ako during a squat day, bandang left shoulder at left trap, di ko na lagyan ang alcohol o Trimycin so naging infected. I thought magaling na sya kasi wala naman akong nararamdamang masama o redness sa area for a day. After the vaccination, redness with a vengeance.
2014 June 3
Tuesday
Monitoring Day
Mataas ng 3 degrees ang left side ko sa right side so I am assuming na infected parin. Going to skip the gym to get my body a proper rest. At least I was able to go to work though parang ang weird lang ng feel ng likod ko. Pamasahe siguro ako soon. Foam rolling muna habang walang budget
Wednesday
Kettlebell Day
Kettlebells muna ako while I try to recover from my recent bout of sickness from the Flu/Pneumonia vaccination
Preworkout
Lacatan Banana Medium
Kettlebell at 20lbs
Circuit A - Did all workouts then rest 60 secs x 3
Around the World Body Pass - 10 reps each direction
Kettlebell Swing - 20 reps
Kettlebell Deadlift - 12 reps
Kettlebell Halo - 6 circles each direction
Kettlebell at 20lbs
Circuit B - Did all workouts then rest 60 secs x 3
Split Squat Kettlebell Pass - 16 under each leg switching directions after 8 rep
Figure 8s - 10 reps
Kettlebell Half Get-Up - 5 reps each side
Kettlebell Snatch, Pull and Push Press - 10 reps
Post Workout
Kowloon Jumbo Pao x 2
Musclepharm Combat Powder Chocolate Milk
comments - argh hirap pala ng Kettlebells pag circuit. I was wondering why minumura ng kaibigan ko ang Turkish Get Up every single time he did it at 20kg-32kg. Ako na 9kg at Half Get Up pa lang, it felt like torture. Going to learn that one properly then research another circuit before I go back to the gym on Tuesday.
Thursday
Morning Run
comment: my body is reacting badly sa "you're not visiting the gym recently" situation. As in nananaginip na ako on why I should lift. Woke up after 4 hours of restless sleep. Decided to run
Preworkout
none
Walked to Venue: CCP - 45 minutes
Actual Run - 30 minutes. More like jog and slog along
Walked to Base:Home - 45 minutes
Post Workout
Musclepharm Combat Powder Chocolate Milk 2 Servings
comments: parang mali ginawa ko lol. At least quota na sa 10000 steps nito. Going to adjust my schedules so I could finally add runs uli, somehow.
WORKOUT MUSIC
Storm Queen - Look Right Through (MK Vocal Edit)
London Grammar - Nightcall (Freemasons' Pegasus Radio Edit)
Disclosure Feat. AlunaGeorge - White Noise
Duke Dumont Feat. A*M*E - Need U (100%)
Naughty Boy Feat. Sam Smith - La La La
GotSome Feat. The Get Along Gang - Bassline
Mike Mago - The Show
Shadow Child Feat. Takura - Friday
MK Feat. Alana - Always (Route 94 Remix)
Calvin Harris Feat. Ellie Goulding - I Need Your Love
Avicii Vs Nicky Romero - I Could Be The One (Nicktim Radio Edit)
Swedish House Mafia Feat. John Martin - Don't You Worry Child
Zedd Feat. Foxes - Clarity
Nadia Ali - Rapture (Avicii New Generation Radio Edit)
David Guetta , Joachim Garraud & Chris Willis - Love Is Gone (Fred Riester Joachim Garraud UK Radio Edit)
Wideboys Feat. Haydon - Preacher (Stadium Remix)
Emeli Sandé - Heaven (We Don't Belong In Pacha Remix)
Rita Ora - Radioactive (Baggi Begovic Remix)
Wiley Feat. Skepta , JME & Ms. D - Can You Hear Me? (Ayayaya) (Will & Bill Remix)
Otto Knows - Million VoicesTrying to undo a habit I had accidentally acquired after my 1st year of lifting. Whenever I try to bulk for strength gains, I would stop within the 2nd month , go on a major cut so bad all my gains are loss and by the 3rd month I would get sick for fear of being the Philippine's Next Pinoyplanet Lite.
2014 would probably be my first consistent as well as longest bulk, fluctuating between 160-165lbs for 6 months lol. Hoping, that for once the strength gains would come, even if its as slow as a DSWS paperwork processing.
[ ] One Arm Dumbbell Row
[ ] 40lb 12
[ ] 50lb 10
[ ] 60lb 8
[ ] 70lb 8
[ ] Hammer Strength Two Arm Row
[ ] 45lb 10 per arm
[ ] 70lb 10
[ ] 80lb 10
[ ] 90lb 10
[ ] Close Grip Pulldown
[ ] 80lb 12
[ ] 100lb 12
[ ] 120lb 12 prob
[ ] Seated Cable Row 2 Drops
[ ] 50lb 12 40lb 15 30lb 15
[ ] 70lb 12 50lb 12 40lb 12
[ ] 90lb 12 70lb 10 50lb 10
[ ] Straight Arm Rope Pull
[ ] 30lb 12
[ ] 35lb 12
[ ] 40lb 5 35lb 4 30lb 3
[ ] Face Pull
[ ] 50lb 12
[ ] 55lb 12
[ ] 60lb 12
[ ] Tbar Row
[ ] 135lb 12
[ ] 145lb 12
[ ] 155lb 12
[ ] Heavy Dumbbell Shrug 15sec hold
[ ] 40lb 12
[ ] 50lb 12
[ ] 60lb 12
[ ] 70lb 12
Notes: Currently at Golds BGC
New equipment at airconditioned pero bare pa facilities at walang chinup bar, dip station, squat rack o powercage. Had to change routines. Same din. Yung kasama kong bodybuilder dito na kayang mag LMAO5PLAET deadlift na overhand grip.
Sinisipon pa ng grabe because my workplace is sooooocold.Sept 03 Chest 171lb 830-1030
[ ] Incline Barbell Bench Press
[ ] 95lb 12
[ ] 115lb 10
[ ] 125lb 8
[ ] 145lb 5 takot sa Barbell. Kabado sa left wrist
[ ] Flat Dumbbell Bench Press
[ ] 40lb 12
[ ] 45lb 12
[ ] 50lb 9 3
[ ] 55lb 6 2 didnt finish yikes
[ ] Incline Hammer Strength Press
[ ] 45lb 12
[ ] 50lb 12
[ ] 45lb 8 4
[ ] 50lb 9 3 breathing helps
[ ] Flat Bench Dumbbell Flye
[ ] 20lb 12
[ ] 20lb 12
[ ] 20lb 12
[ ] Landmine
[ ] 20lb 12
[ ] 25lb 12
[ ] 30lb 12
[ ] Cable Crossover
[ ] 20lb 12
[ ] 25lb 12
[ ] 30lb 12 bad formSept 04 Legs 170.6lb 845-1130
[ ] Leg Extension - Gluteal Machine per leg
[ ] 30lb 25
[ ] 30lb 25
[ ] 40lb 25
[ ] 40lb 25
[ ] Leg Press Superset
[ ] 180lb 50
[ ] 180lb 50
[ ] 180lb 50
[ ] 180lb 50
[ ] Walking Lunges Superset
[ ] 20 per leg
[ ] 20 per leg
[ ] 20 per leg
[ ] 20 per leg
[ ] Hack Squat
[ ] 45lb 9 warmup
[ ] 45lb 10
[ ] 90lb 10
[ ] 90lb 10
[ ] 90lb 10
[ ] 90lb 10
[ ] Romanian Deadlift
[ ] 135lb 12
[ ] 135lb 12
[ ] 135lb 12
[ ] 135lb 12
[ ] Sumo Squat
[ ] 135lb 10
[ ] 135lb 10
[ ] 135lb 10
[ ] 135lb 10
[ ] Leg Curl
[ ] 50lb 12 too easy
[ ] 70lb 12
[ ] 90lb 12
[ ] 110lb 12
[ ] Calf Extension
[ ] 110lb 50
[ ] 110lb 50
[ ] 110lb 50
[ ] 130lb 50
[ ] 130lb 50
Notes:
Lowered muna weights since high reps ako. The workout is a modified Hercules Workout since maraming wala na gamit sa gym. Project Arms had a better lineup pero medyo nakakadisgrasya ang machines nila. Dito naman, ergonomicallyy designed pero lineup pang beginner levels hahaha.
[ ] Hammer Strength Shoulder Press - machine
[ ] 40lb 12
[ ] 50lb 10
[ ] 70lb 10
[ ] 90lb 8
[ ] Seated Shoulder Dumbbell Press
[ ] 35lb 10
[ ] 45lb 10
[ ] 50lb 5 will repeat
[ ] 50lb 6 will repeat
[ ] 50lb 5 deload next week
[ ] Standing Front Raise drop set
[ ] LMAO1PLAET 12 10lb 6 5lb 12
[ ] LMAO1PLAET 12 10lb 8 5lb 12
[ ] Standing Lateral Raise drop set
[ ] 15lb 12 10lb 6 5lb 6
[ ] 15lb 12 10lb 4 5lb 4
[ ] Kettlebell Halo
[ ] 35lb 10
[ ] 35lb 10
[ ] 35lb 10
[ ] Kettlebell Around the World
[ ] 35lb 10 each direction
[ ] 35lb 10 each
[ ] 35lb 10 each
[ ] Kettlebell Figure 8 to Hold
[ ] 35lb 5 each side
[ ] 35lb 5 each
[ ] 35lb 5 each
[ ] Kettlebell Strict Press
[ ] 35lb 10 each side
[ ] 35lb 10 each side
[ ] 35lb 10 each side
[ ] Kettlebell Seated Press
[ ] 35lb each side
[ ] 35lb each
[ ] 35lb each
[ ] Kettlebell Two Hand Press
[ ] 35lb 10
[ ] 35lb 10
[ ] 35lb 10
[ ] Kettlebell Dead Hang Clean
[ ] 35lb 10 on right, 4 on left. Previous injury
[ ] 35lb 10 each
[ ] 35lb 10 each
[ ] Machine Preacher Curl with EZ Bar circuit
[ ] 60lb 12
[ ] 70lb 12
[ ] 70lb 12 hammer
[ ] 60lb 12
[ ] Standing EZ Bar Curl circuit
[ ] 30lb 12 wide
[ ] 40lb 12 wide
[ ] 30lb 12 close
[ ] 40lb 12 wide
[ ] Hammer Dumbbell Curl circuit
[ ] 30lb 12
[ ] 20lb 12
[ ] 20lb 12
[ ] 15lb 12
[ ] Overhand Grip Curls
[ ] 10lb 12
[ ] 10lb 12
[ ] 10lb 12
[ ] 10lb 12
[ ] Machine Tricep Pushdown
[ ] 50lb 12
[ ] 40lb 12
[ ] 40lb 12
[ ] 50lb 12
[ ] Rope Pushdown
[ ] 20lb 12
[ ] 25lb 12
[ ] 20lb 12
[ ] 20lb 12
[ ] Dip
[ ] BW 12
[ ] BW 12
[ ] BW +5lb 12
[ ] BW +10lb 12
[ ] BW 8
[ ] One Arm Dumbbell Row
[ ] 40lb 12
[ ] 55lb 10
[ ] 65lb 10
[ ] 75lb 8
[ ] Hammer Strength Two Arm Row
[ ] 55lb 10 per arm
[ ] 70lb 10
[ ] 85lb 10
[ ] 95lb 5
[ ] 90lb 10
[ ] Close Grip Pulldown
[ ] 80lb 12
[ ] 100lb 12 prob
[ ] 80lb 12
[ ] Seated Cable Row 2 Drops Pause, Emphasis
[ ] 50lb 12 40lb 21 30lb 6
[ ] 70lb 12 50lb 10 40lb 15
[ ] 90lb 12 70lb 6 50lb 10
[ ] Straight Arm Rope Pull One Pulley version
[ ] 45lb 12
[ ] 60lb 12
[ ] 75lb 12 form check
[ ] Face Pull
[ ] 50lb 12
[ ] 55lb 12
[ ] 60lb 12
[ ] Tbar Row pain to setup
[ ] 135lb 12
[ ] 145lb 12
[ ] 155lb 12
[ ] Heavy Dumbbell Shrug 15sec hold on last rep
[ ] 45lb 12
[ ] 55lb 12
[ ] 65lb 12
[ ] 75lb 12Sept 10 Chest 170.2lb 945-1130
[ ] Incline Barbell Bench Press
[ ] 95lb 12
[ ] 105lb 10
[ ] 115lb 8
[ ] 125lb 3 weakmode
[ ] Flat Dumbbell Bench Press slow press to feel pec burn
[ ] 30lb 12
[ ] 35lb 12
[ ] 40lb 12
[ ] 45lb 12
[ ] 50lb 10
[ ] Incline Hammer Strength Press slow, pec emphasis
[ ] 35lb 12
[ ] 40lb 12
[ ] 45lb 12 breathing does help
[ ] 50lb 8 4
[ ] Flat Bench Dumbbell Flye
[ ] 15lb 12
[ ] 15lb 12
[ ] 15lb 12
[ ] Landmine
[ ] 0lb 12
[ ] 20lb 12
[ ] 25lb 9 3
[ ] 30lb 12
[ ] Cable Crossover
[ ] 15lb 12
[ ] 20lb 12
[ ] 25lb 12
[ ] 30lb 12
Note: sprained left wrist is irritating. The colds/cough doesnt help
[x] 90lb 10
[x] 90lb 10
[x] 90lb 10
[x] 90lb 10
[x] 45lb 10
[x] 45lb 9 warmup
[x] Hack Squat
[ ] Leg Extension - Gluteal Machine per leg
[ ] 20lb 25
[ ] 30lb 25
[ ] 30lb 25
[ ] 40lb 25
[ ] Leg Press Superset
[ ] 180lb 50
[ ] 190lb 50
[ ] 200lb 20
[ ] Walking Lunges Superset
[ ] 20 per leg
[ ] 20 per leg
[ ] 20 per leg
[ ] Romanian Deadlift
[ ] 135lb 12
[ ] 145lb 12
[ ] 165lb 12
[ ] 205lb 12
[ ] Sumo Squat
[ ] 135lb 10
[ ] 155lb 10
[ ] 185lb 10
[ ] 205lb 10
[ ] 225lb 10
[ ] Leg Curl
[ ] 60lb 12
[ ] 80lb 12
[ ] 100lb 12
[ ] 110lb 12
[ ] Calf Extension
[ ] 90lb 50
[ ] 90lb 50
[ ] 90lb 50
[ ] 110lb 50
[ ] 110lb 50
Note. Latang lata for some reason. Was not able to complete my workout. Then again I was spitting phlegm every 30 mins
[ ] Leg Extension - Gluteal Machine per leg
[ ] 20lb 25
[ ] 30lb 25
[ ] 30lb 25
[ ] 40lb 25
[ ] Leg Press Superset
[ ] 180lb 50
[ ] 190lb 50
[ ] 200lb 20
[ ] Walking Lunges Superset
[ ] 20 per leg
[ ] 20 per leg
[ ] 20 per leg
[ ] Romanian Deadlift
[ ] 135lb 12
[ ] 145lb 12
[ ] 165lb 12
[ ] 205lb 12
[ ] Sumo Squat
[ ] 135lb 10
[ ] 155lb 10
[ ] 185lb 10
[ ] 205lb 10
[ ] 225lb 10
[ ] Leg Curl
[ ] 60lb 12
[ ] 80lb 12
[ ] 100lb 12
[ ] 110lb 12
[ ] Calf Extension
[ ] 90lb 50
[ ] 90lb 50
[ ] 90lb 50
[ ] 110lb 50
[ ] 110lb 50Sept 12 Shoulders 168.8lb 1110-1210
[ ] KB Around the World
[ ] 40lb 5 each side
[ ] 40lb 5 each
[ ] 45lb 5 each
[ ] 45lb 5 each
[ ] 50lb 5 each
[ ] KB Around the Head/Halo
[ ] 35lb 5 each side
[ ] 35lb 5 each
[ ] 40lb 5 each
[ ] 40lb 5 each
[ ] 40lb 5 each
[ ] KB Figure 8 to Hold
[ ] 35lb 5 each side
[ ] 35lb 5 each
[ ] 35lb 5 each
[ ] KB Strict Press
[ ] 35lb 5 each side
[ ] 35lb 5 each
[ ] 40lb 5 each
[ ] 40lb 5 each
[ ] 45lb 5 each
[ ] KB Seated Press
[ ] 35lb 5 each side
[ ] 35lb 5 each
[ ] 35lb 5 each
[ ] 35lb 5 each
[ ] 35lb 5 each
[ ] KB Two Hand Press Bottoms Up
[ ] 35lb 5
[ ] 40lb 5
[ ] 40lb 5
[ ] 45lb 5
[ ] 45lb 5
[ ] KB Dead Hang Clean
[ ] 35lb 5 each Side pain on left sprain
[ ] 35lb 5 each
[ ] 40lb 5 each
[ ] 40lb 5 each
[ ] 45lb 5 each
[ ] KB Upright Row
[ ] 35lb 5
[ ] 40lb 5
[ ] 45lb 5
[ ] 50lb 5
[ ] 55lb 5
[ ] KB Two Hand Swing
[ ] 45lb 10
[ ] 50lb 10
[ ] 55lb 10
[ ] Machine Preacher Curl with EZ Bar circuit
[ ] 40lb 12
[ ] 50lb 12
[ ] 60lb 12
[ ] 70lb 12
[ ] Standing EZ Bar Curl circuit
[ ] 30lb 12 close
[ ] 30lb 12 close
[ ] 40lb 12 close
[ ] 40lb 12 close
[ ] Hammer Dumbbell Curl circuit
[ ] 20lb 12
[ ] 20lb 12
[ ] 20lb 12
[ ] 25lb 12
[ ] Overhand Grip Curls
[ ] 10lb 12
[ ] 10lb 12
[ ] 10lb 12
[ ] 15lb 12
[ ] Machine Tricep Pushdown
[ ] 40lb 12
[ ] 50lb 12
[ ] 60lb 12
[ ] 70lb 12
[ ] Rope Pushdown
[ ] 15lb 12
[ ] 20lb 12
[ ] 25lb 12
[ ] 30 lb 12
[ ] Dip
[ ] BW 10
[ ] BW 10
[ ] BW 10
[ ] BW 10
[ ] BW 10
[ ] Smith Machine Back Squat
[ ] Bar +0 10
[ ] Bar +0 10
[ ] Bar +50lb 10
[ ] Bar +50lb 10
[ ] Bar +70lb 10
[ ] Bar +70lb 10
[ ] Cycling
10 minutes
[ ] One Arm Dumbbell Row
[ ] 40lb 12
[ ] 50lb 10
[ ] 60lb 8
[ ] 75lb 8
[ ] Hammer Strength Two Arm Row
[ ] 50lb 10
[ ] 60lb 10
[ ] 80lb 10
[ ] 95lb 10
[ ] Close Grip Pulldown
[ ] 70lb 12
[ ] 80lb 12
[ ] 100lb 12
[ ] 120lb 8 prob
[ ] Seated Cable Row 2 Drops
[ ] 40lb 12 30lb 30 30lb 30
[ ] 70lb 12 50lb 20 40lb 25
[ ] 90lb 12 70lb 10 50lb 12
[ ] Straight Arm Rope Pull One Pulley
[ ] 65lb 12
[ ] 70lb 12
[ ] 75lb 12
[ ] Face Pull
[ ] 50lb 12
[ ] 60lb 12
[ ] 65lb 12
[ ] Tbar Row
[ ] 140lb 12
[ ] 150lb 12
[ ] 165lb 12
[ ] Heavy Dumbbell Shrug 15sec hold on last rep
[ ] 50lb 12
[ ] 60lb 12
[ ] 70lb 12
[ ] 80lb 12 last rep 5 sec hold
[ ] Cycling
[ ] 3z0 mins
Notes: my colds arent improving. Medyo kinakakabahan ako. Between the construction being done in front of my work place and my current sickness, I feel very mortal. I know I have to be positive pero sometimes, its so hard work not thinking about what could have been. So many regrets in life, I'm just hoping that I would live long enough to be with my family and my love through good or bad times.
Golds Gym BGC since walking distance sa work.
Kumpleto na ng gamit sa wakas.
I have yet to use the Smith Machine slash Powercage at yung Squat Rack nilang uber ganda. Pero very happy ako sa Dip slash Chinup area.
Punk mode at the moment so naka blue hair. As much as I like visiting Project Arms, matutunaw hair toner ko lol
[ ] Incline Barbell Bench Press
[ ] 95lb 12
[ ] 115lb 10
[ ] 135lb 6 takot talaga lol
[ ] 120lb 8 takot ibaba lol
[ ] Smith Machine Incline Press
[ ] +50lb 10
[ ] +70lb 8
[ ] +90lb 8
[ ] Flat Dumbbell Bench Press
[ ] 40lb 12
[ ] 45lb 12
[ ] 50lb 12
[ ] Incline Hammer Strength Press
[ ] 35lb 12
[ ] 45lb 12
[ ] 40lb 12
[ ] 50lb 8 3 1 breathing helps
[ ] Dumbbell Flye 3 levels
[ ] 20lb 12
[ ] 20lb 12
[ ] 20lb 12
[ ] Landmine
[ ] 20lb 12
[ ] 25lb 12
[ ] 30lb 7
[ ] 30lb 8
[ ] Cable Crossover
[ ] 20lb 12
[ ] 25lb 12
[ ] 30lb 12
[ ] 35lb 12
Notes: grabe lata ko kanina. Having trouble breathing from the construction work at my work area at sinisipon pa ng masama. Baka next week I'll either do a total rest away from the gym o sobrang lightweight muna just to recover.
[ ] Low Bar Back Squat
[ ] 45lb 10
[ ] 65lb 10
[ ] 95lb 10
[ ] 115lb 10
[ ] 135lb 10
[ ] 135lb 10
[ ] 135lb 10
[ ] 115lb 10
[ ] 95lb 10
[ ] 65lb 10
[ ] Machine Leg Press circuit
[ ] 200lb 25 weak mode
[ ] 200lb 25
[ ] 180lb 25
[ ] 180lb 25
[ ] Dumbbell Lunges circuit
[ ] 10lb each hand 10 per side
[ ] 10lb each 10 each
[ ] 5lb each 10 each
[ ] 0lb each 10 each
[ ] Romanian Deadlift
[ ] 45lb 12
[ ] 95lb 12
[ ] 95lb 12
[ ] 95lb 12
[ ] Leg Curl
[ ] 50lb 12
[ ] 70lb 12
[ ] 80lb 12
[ ] 80lb 12
[ ] 80lb 12
[ ] Seated Calf Extension
[ ] 90lbs 50
[ ] 110lb 50
[ ] 70lb 50
[ ] 90lb 50
[ ] 90lb 50
Note: not good working out na palala ang sipon. I almost passed out on some of the exercise