Late Post
Quit 5x5 program because of the injury performing elevating squat weights (Hindi ko na kinaya 80kg).
MONDAY - Chest and Back
TUESDAY - Core
WEDNESDAY - Shoulder, Traps and Legs
THURSDAY - Core
FRIDAY - Biceps and Triceps
SATURDAY - Rest Day
SUNDAY - Rest Day
Gained weight from 148 lbs to 156 lbs as of June 13, 2015 (Conducted on Empty Stomach)
BF% went down from 15.2% (as of April 2015) to 13.8% (as of June 13, 2015), Pwede ko masabi na totoo yung mag gain ng muscle and at the same time mag lose ng fat, but of course this statement will be subjective pa.
MONDAY - Back and Triceps
Deadlift
80 kg x 5 x 8
Barbell Bent Over Rows (Underhand)
60 kg x 5 x 10
Machine Pull-ups (Wide Grip)
100 lbs x 5 x 10
Machine Pull-ups (V Grip)
100 lbs x 5 x 10
Dumbbell Rows
50 lbs x 5 x 10
Machine Assisted Dips
160 lbs x 5 x 10
Close Grip Bench Press
70 kg x 5 x 10
Cable Rope Press Down
40 lbs x 5 x 10
Cable Straight Bar Push Down
140 lbs x 5 x 10
Dumbbell Overhead Tricep Extensions
50 lbs x 5 x 10
I focus on compound lifts Sir Scorched, drink atleast 3 gallons a day, lean beef sirloin, chicken breast part, corns, beans, peas these are the foods I only eat, I started taking supplement (Whey-PM7) like 3-4 months ago but stopped fearing I will be having kidney issues someday.
Comments
SQ = 50 kg - 52.5 kg - 55 kg
Workout A
BP = 50 kg - 55 kg
BR = 40 kg - 45 kg
Assistance = Dips BW (3 x 8), Incline Dumbbell 90 lbs (3x8)
Workout B
OH = 30 kg
DL = 45 kg
Assistance = Pull Ups BW (3x8), Shoulder Dumbbell Press 90 lbs (3x8)
Pahirap ng pahirap ang Squat (Tama nga si Meidi, King of Exercise to)
Squat = 57.5 Kg
Overhead Press = 32.5 Kg
Dead Lift = 50.0 Kg
Assistance - 3x6
Pull Ups Chins = Body Weight
Dumbbell Shoulder Press = 80 Lbs.
Dumbbell Curls = 35 Lbs.
Hanging Raises = Body Weight
Crunch Machine = 130 Lbs
Workout A - 5x5
Squat = 60 Kg
Bench Press = 57.5 Kg
Barbell Row = 50.0 Kg
Assistance
Dips = Body Weight 3x8, Machine 170 lbs 3x6
Incline Dumbbells = 90 lbs 3x6
Hanging Raises = Body Weight 3x8
Crunch Machine = 140 Lbs 3x8
Squat = 60 Kg
Overhead Press = 35 Kg
Dead Lift = 55 Kg
Assistance - 3x10
Pull Ups Chins = Body Weight
Dumbbell Shoulder Press = 90 Lbs.
Dumbbell Curls = 35 Lbs.
Hanging Raises = Body Weight
Crunch Machine = 150 Lbs
Quit 5x5 program because of the injury performing elevating squat weights (Hindi ko na kinaya 80kg).
MONDAY - Chest and Back
TUESDAY - Core
WEDNESDAY - Shoulder, Traps and Legs
THURSDAY - Core
FRIDAY - Biceps and Triceps
SATURDAY - Rest Day
SUNDAY - Rest Day
MONDAY - Back and Biceps
***Deadlift
40 Kg x 15
50 Kg x 15
60 Kg x 12
70 Kg x 12
80 Kg x 10
90 Kg x 8
90 Kg x 6
***Bent Over Rows
30 Kg x 15
30 Kg x 15
40 Kg x 10
40 Kg x 10
50 Kg x 8
50 Kg x 6
***Lat Pull Downs (Wide Grip)
70 lbs x 15
80 lbs x 10
90 lbs x 8
100 lbs x 8
***Lat Pull Downs (V-Grip)
70 lbs x 15
80 lbs x 10
90 lbs x 8
100 lbs x 8
***Overhead Pull Downs
70 lbs x 15
80 lbs x 10
90 lbs x 8
100 lbs x 8
***Seated Rows Machine
70 lbs x 15
80 lbs x 12
90 lbs x 10
115 lbs x 8
130 lbs x 8
***Dumbbell Rows
35 lbs x 15
40 lbs x 12
45 lbs x 8
50 lbs x 8
60 lbs x 8
***Preacher Curls
60 lbs x 8 x 3
***Alternating Dumbbells Curls SS HammerCurls
20 lbs x 8 x 6
***Standing Military Press
20 Kg x 15
30 Kg x 12
40 Kg x 10
40 Kg x 8
***Side Dumbbell Raise
25 lbs x 12
30 lbs x 12
35 lbs x 12
40 lbs x 12
40 lbs x 8
***Front Dumbbell Raise
20 lbs x 8
20 lbs x 8
25 lbs x 8
25 lbs x 8
***Rear Dumbbell Flys
8 lbs x 12
10 lbs x 8
12 lbs x 8
15 lbs x 8
***Barbell Shrugs
100 lbs x 8
120 lbs x 8
130 lbs x 8
130 lbs x 8
***Machine Side Lateral Raise
90 lbs x 8
100 lbs x 8
110 lbs x 8
***Squat (Weak ALMOST NO CARB intake)
30 Kg x 15
40 Kg x 12
60 Kg x 8
70 Kg x 8
80 Kg x 2 Di na kinaya
***Lying Leg Press
90 lbs x 8
90 lbs x 8
120 lbs x 8
120 lbs x 8
***Leg Extensions
90 lbs x 8
115 lbs x 8
130 lbs x 8
***Standing Calf Raise
145 lbs x 8
145 lbs x 8
145 lbs x 8
***Flat Benchpress
30 Kg x 15
40 Kg x 12
50 Kg x 10
60 Kg x 8
70 Kg x 8
80 Kg x 8
***Flat Dumbbell Press
30 lbs x 12
40 lbs x 12
50 lbs x 10
55 lbs x 18
***Incline Benchpress
30 Kg x 15
40 Kg x 12
50 Kg x 10
60 Kg x 8
***Incline Dumbbell Press
30 lbs x 12
40 lbs x 12
50 lbs x 10
***Flat Dumbbell Flyes
20 lbs x 12
25 lbs x 12
30 lbs x 12
***Incline Dumbbell Flyes
20 lbs x 12
25 lbs x 12
30 lbs x 12
***Machine Dips
150 lbs x 60
***Cable Straight Bar Press
90 lbs x 8 x 4
***Cable Straight Bar Reverse Grip
70 lbs x 8 x 4
***Cable Rope
40 lbs x 10 x 4
***Tricep Extension Machine
125 lbs x 8 x 4
***Deadlift
60 Kg x 15
70 Kg x 12
80 Kg x 10
90 Kg x 8
100 Kg x 2 (Pagod na)
***Bent Over Rows
30 Kg x 15
40 Kg x 12
50 Kg x 10
60 Kg x 8
***Lat Pull Downs (Wide Grip)
70 lbs x 12
80 lbs x 10
90 lbs x 8
***Seated Rows Machine (Wide Grip)
70 lbs x 15
90 lbs x 12
115 lbs x 10
130 lbs x 8
***Seated Rows Machine (Narrow Grip)
70 lbs x 15
90 lbs x 12
115 lbs x 10
130 lbs x 8
***Dumbbell Rows
40 lbs x 15
45 lbs x 12
50 lbs x 10
60 lbs x 8
***Preacher Curls Drop Sets
80, 70, 60, 50, 40, 30, 20, 10 lbs x Failure
***Hammer Curls Dumbbells
25, 20, 15, 10, 5 lbs x Failure
BF% went down from 15.2% (as of April 2015) to 13.8% (as of June 13, 2015), Pwede ko masabi na totoo yung mag gain ng muscle and at the same time mag lose ng fat, but of course this statement will be subjective pa.
MONDAY - Back and Triceps
Deadlift
80 kg x 5 x 8
Barbell Bent Over Rows (Underhand)
60 kg x 5 x 10
Machine Pull-ups (Wide Grip)
100 lbs x 5 x 10
Machine Pull-ups (V Grip)
100 lbs x 5 x 10
Dumbbell Rows
50 lbs x 5 x 10
Machine Assisted Dips
160 lbs x 5 x 10
Close Grip Bench Press
70 kg x 5 x 10
Cable Rope Press Down
40 lbs x 5 x 10
Cable Straight Bar Push Down
140 lbs x 5 x 10
Dumbbell Overhead Tricep Extensions
50 lbs x 5 x 10