Tiger in the making

13»

Comments

  • BANEBANE Posts: 1,927
    mak016 wrote:
    Core wrote:
    mak016 wrote:
    ubos na isang bag ng PM7 last week.no more funds.tiis sa donation ng chicken breast c/o fridge sa kabilang bahay hahah.

    Ang generous naman ng 'kabilang bahay' na 'yan! LOL.

    haha!ay nako sir iba talaga pag mga lolo lola bubusugin ka haha

    baka may bakante pa sa tabi nyo lilipat na ko dyan. haha
  • mak016mak016 Posts: 68
    simulan mo na sir magtabas ng damo wala pa kaming kapitbahay! LOL
  • BANEBANE Posts: 1,927
    HAHA CARDIO DIN YUN BRAD!!! lol
  • CoreCore Posts: 2,509
    Hoy @Ghee! Isama mo na rin ako dyan! Nyahahaha...
  • BANEBANE Posts: 1,927
    HAHAHA o ayan @mak016 Dalawa na kami ni sir @Core mag lilipat dyan. sabhin mo kina lola at lolo mamalenke ng madami. lolololol hahahah
  • mak016mak016 Posts: 68
    Ghee wrote:
    HAHAHA o ayan @mak016 Dalawa na kami ni sir @Core mag lilipat dyan. sabhin mo kina lola at lolo mamalenke ng madami. lolololol hahahah

    mga mamaw sa pagconsume ng manok tong mga to.patay.heheh
  • mak016mak016 Posts: 68
    4th week 3rd Cycle, 1st Training day

    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
  • mak016mak016 Posts: 68
    4th week 3rd Cycle, 2nd Training day


    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.
  • mak016mak016 Posts: 68
    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:

    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
  • mak016mak016 Posts: 68
    quick BW routine sa archi monkey bars

    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?
  • mak016mak016 Posts: 68
    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.
  • mak016mak016 Posts: 68
    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)

    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)
  • yopyopmyopyopm Posts: 366
    Welcome back brad! Pambihira magkasabay parin SAD at thesis. Hell! :lol
  • mak016mak016 Posts: 68
    @yopyopm oo parang sandwich tong dalawa ipit na ipit ako.hahaha
  • yopyopmyopyopm Posts: 366
    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.

    Good luck bro!
  • mak016mak016 Posts: 68
    Thanks bro! Keep grinding
  • mak016mak016 Posts: 68
    Yesterday's workout session. Siguro by tuesday start ko na yung lumang program ko.Yesterday was good!

    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
  • mak016mak016 Posts: 68
    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
  • mak016mak016 Posts: 68
    Posting yesterday's wo session:
    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
  • mak016mak016 Posts: 68
    Skipped medium day,because thesis work.So heavy day ulit.

    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
  • mak016mak016 Posts: 68

    Wow. It’s been years. I’ll revive this journal in a couple of weeks.

Sign In or Register to comment.