I skipped march 15's 3rd training session for 3rd cycle 4th week because of engineering volleyball tournament + amana resort sa hapon. Super doms sa legs,feet and calves pagkagising.
So skip muna ako sa 4th and 5th week sessions. Dahil pasahan na ng capstone project/thesis. Will resume baka friday.
Good thing sumama ako kahapon sa hs buddy.Followed his routine:
p.s: may nararamdaman ako pag nag ppushups and bench last week pa ito pero di ko masyado pinapansin. sa may bandang front delts kapag ascent na ng bar/body.
pero pag delt exercises naman hindi siya kumikirot. what gives?
It's been 15 days since my last allpro workout session.Grabe talaga ang paperworks sa thesis+SAD. 2-3 hours lang din ang tulog. So far nabawasan na ko ng timbang.I felt losing my gains. Syempre pag may time bodyweights exercise.pero di parin nawawala ung pain sa left shoulder/upper pec ko (see earlier post). Gon' see doctor.
Back to business! Although tuloy pa din ang thesis, kating kati na ko bumalik..Over 3 weeks ata na pangit ang diet/workout ko.balik sa modified allpro's...bumalik sa 8 reps,humina at tumaba ako (148lbs)
Obstacles sa graduation hahaha. Zombie mode pa. Sarap sa pakiramdam nung parehas na naming nalusutan defense nyang dalawang yan lalo na yung thesis haha. Most memorable sa buhay college.
Medyo wala na pala yung sakit sa left anterior delts ko! Alalay lang sa bench press!
P.s: kung sino mahilig bukod sakin mag experiment sa seasoning na pamalit sa toyo at asin,wag niyo nang tangkain yung 5 spices! Nadali ako sa pangalan.hayup na amoy yun napaka tapang! Found my perfect combo: cayenne+pepper ground+garlic ground
Okay! Strict allpro's na ang gagawin ko.I backread my post and realized na may mga bagay na nakakapekto sa progression ko(like no 2weeks deload,warm up sets).
So today I did the 10 rep-max test to recalculate my starting weights.Also I'm now trying to use smith machine as replacement for my legpress machine,sana ok tong gagawin ko,even though marami nagsasabi na masama to para sa squats
Smith machine squats - 130+20lbs bar+lock (I could have done heavier but my traps says no)
Bench Press - 120+15lbs bar
Bent-over rows - 110+15lbs bar
Standing Overhead Press - 70+15lbs bar
SDL - 140 + 15 lbs bar (I could have done heavier...)
barbell curls - 40 + 15lbs bar
legpress machine calf raises - 300+15lbs machine ( estimated the machine's downward force )
I included the bar's weight cause the guide says so.Goodluck sa tuesdayy
Comments
baka may bakante pa sa tabi nyo lilipat na ko dyan. haha
mga mamaw sa pagconsume ng manok tong mga to.patay.heheh
Pull ups - 4x8 (medyo strict pull ups na hehe)
Bench Presses- 3x10 ,1x11 120lbs (eto na nararamdaman ko na uulitin ko ung last week ko)
OHP -4x11 65 lbs
Bent-Over Rows -4x11 100lbs
Legpress -4x11 275lbs
Legpress machine calf raises - 4x11 275 lbs
Barbell Curls -3x11, 1x9, 1x2 50 lbs
Sumo Deadlifts - 4x11 170 lbs
Lateral raises - 4x8 35 lbs. each
Cable Crossovers -4x8 5 stacks
Summary:
-as usual naramdaman ko na to sa 2nd cycle ko,hirap na pag 4th week and 5th week.
-deadlifts are okay,medyo nakukuha ko na ung sabay na pagangat ng hips and upper body.
-mas ramdam ko ang pullups kapag super strict yung talagang dead hanging to high as fuark. ramdam sa lats. kaso di pa ganon kamaster.
-smooth sailing lang ang BOR ko...siguro eto talag forte ko. maintained my back low and straight enough.sarap sa latss
Bench Presses 120Lbs.
2x11
1x10
1x8
Pull ups BW.
2x8
2x5
OHP 65Lbs.
2x10
1x11
1x10
Bent-Over Rows 100Lbs.
4x11
Legpress 275Lbs.
4x11
Legpress machine calf raises 275Lbs.
4x11
Barbell Curls 50Lbs.
1x11
3x10
Sumo Deadlifts 170Lbs.
4x11
Lateral Raises 15Lbs. each
4x20
-Did something dumb.nag workout agad ako after eating my PWO meal 30 minutes prior .(after waking up...slept 8 hours but late around 2 am)
-kaya ayun bakit wala akong lakas.pangit din ang lifts.
So skip muna ako sa 4th and 5th week sessions. Dahil pasahan na ng capstone project/thesis. Will resume baka friday.
Good thing sumama ako kahapon sa hs buddy.Followed his routine:
Bench presses
2x12 - 65lbs
1x14 - 90lbs
1x15 - 100lbs
Seated OHP
4x15 40lbs
RDLs
4x15 100lbs
Lateral raises
4x20 20 lbs. Each
Cable flyes
4x15 3 stacks each
2x8 Pullups
2x8 Chinups
4x8 hanging leg raise
5x8 negative dips
8x2 16-seconds negative pullups
profit!
pushups pagakauwi.
4x25.
damn this thesis + SAD.di masingit si gym..
p.s: may nararamdaman ako pag nag ppushups and bench last week pa ito pero di ko masyado pinapansin. sa may bandang front delts kapag ascent na ng bar/body.
pero pag delt exercises naman hindi siya kumikirot. what gives?
Bench presses - 4x8 120lbs
OHP - 4x8 60lbs
Pullups - 4x6 BW
Barbell Rows - 4x8 100lbs
SDLs - 4x8 100lbs
-no legs DOMS ako last Sunday.(volleyball session,glutes and quads on fire)
Good luck bro!
Bench presses - 4x8 120lbs
Cable Flyes - 4x8 5 stacks
OHP - 4x8 60lbs
lateral raises - 4x20 15lbs
Barbell Rows - 4x8 100lbs
Ez bar curls - 4x8 40 lbs
DLs - 4x8 150lbs
Medyo wala na pala yung sakit sa left anterior delts ko! Alalay lang sa bench press!
P.s: kung sino mahilig bukod sakin mag experiment sa seasoning na pamalit sa toyo at asin,wag niyo nang tangkain yung 5 spices! Nadali ako sa pangalan.hayup na amoy yun napaka tapang! Found my perfect combo: cayenne+pepper ground+garlic ground
So today I did the 10 rep-max test to recalculate my starting weights.Also I'm now trying to use smith machine as replacement for my legpress machine,sana ok tong gagawin ko,even though marami nagsasabi na masama to para sa squats
Smith machine squats - 130+20lbs bar+lock (I could have done heavier but my traps says no)
Bench Press - 120+15lbs bar
Bent-over rows - 110+15lbs bar
Standing Overhead Press - 70+15lbs bar
SDL - 140 + 15 lbs bar (I could have done heavier...)
barbell curls - 40 + 15lbs bar
legpress machine calf raises - 300+15lbs machine ( estimated the machine's downward force )
I included the bar's weight cause the guide says so.Goodluck sa tuesdayy
Edit:corrected wu numbers
Cycle 1 week 1 day 1
Smith machine squats
1/4 of 150lbs 1x8
1/2 of 150lbs 1x8
150lbs 2x8
Bench presses
1/4 of 135lbs 1x8
1/2 of 135lbs 1x8
135lbs 2x8
Bent-over Rows
1/4 of 125lbs 1x8
1/2 of 125lbs 1x8
125lbs 2x8
Overhead Presses
1/4 of 85lbs 1x8
1/2 of 85lbs 1x8
85lbs 2x8
Stiff-legged Deadlifts
1/4 of 155lbs 1x8
1/2 of 155lbs 1x8
155lbs 2x8
Barbell curls
1/4 of 55lbs 1x8
1/2 of 55lbs 1x8
55lbs 2x8
Legpress machine calf raises
1/4 of 315lbs 1x8
1/2 of 315lbs 1x8
315lbs 2x8
Accessory exercise:
Lateral raises - 20 lbs each 4x15
Cycle 1 week 1 day 2
Smith machine squats
1/4 of 150lbs 1x8
1/2 of 150lbs 1x8
150lbs 2x8
Bench presses
1/4 of 135lbs 1x8
1/2 of 135lbs 1x8
135lbs 2x8
Bent-over Rows
1/4 of 125lbs 1x8
1/2 of 125lbs 1x8
125lbs 2x8
Overhead Presses
1/4 of 85lbs 1x8
1/2 of 85lbs 1x8
85lbs 2x8
Stiff-legged
Wow. It’s been years. I’ll revive this journal in a couple of weeks.