kconrad's Journal

kconradkconrad Posts: 97
in Personal Journals
[size=xx-small]I deleted my previous journal for reasons I disclosed with the site admin.[/size]
I decided to create a new one for the purpose of record keeping. :)

1. To keep things simple (at dahil mapurol din memorya ko), only infos regarding the first set in every exercise is recorded. I do 3 sets per exercise.
2. I workout in three gyms, depende kung alin ang hindi crowded. Gym A is my "base" gym kaso sikat siya kaya super crowded minsan kaya sa Gym B ako. Pag crowded pa rin sa Gym B, I go to Gym C. Iba iba equipment nila kaya I try to workout in Gym A as much as possible.
4/7/15
12:00 PM - 12:40 PM
Gym A

Seated shoulder press 60 x 7
One arm shoulder press 35 x 10
Arnold press 25 x 10
DB rows 50 x 8
One arm cable rows 80 x 10

NOTES:
1. Today is supposed to be shoulder + leg day kaso mejo sore pa legs ko dahil sa hike sa Mt. Tibig two days ago. It's rated 2/7 pero puro ascent. Tagal ko nang hindi umaakyat kaya DOMS ang labas ko. Kaunti lang din exercises ko for shoulder dahil mejo nakakasira ng joints yung iba kaya nag back na rin ako.
2. 11AM ako dapat nagsimula kaso may dinaanan pa ako kaya 12PM na ako nakapuntang gym. 8AM pa ako nagbreakfast kaya sa kalagitnaan ng WO gutom na gutom na ako. 12:40PM ako natapos. NOTE TO SELF: Agahan pag puntang gym. Kung may gagawin, gawin agad para hindi maurong ang sched.BODY STATS

11/05/14-> 12/03/14 -> 1/19/15 -> 3/31/15

Biceps 11.9"/11.6" -> 12.0"/11.7" -> 12.1"/12" -> 12.2"/12.1"
Forearms 10.2"/10.1" -> 10.4"/10.1" -> 10.5"/10.3" -> 10.5"/10.6"
Chest 34.3" -> 34.5" -> 35" -> 35.5"- -> 35.5"-
Thighs 17.9"/17.2" -> NA -> NA -> NA
Calves 13.4"/13.6" -> 13.2"/13.6" -> 13.5"/13.5"-> 13.7"/14"
Waist 80cm -> 78cm -> 80cm -> 82cm
Weight: 121 -> 119 -> 121 -> 125.7
BF: 17.3 -> 17.5 -> 18.0 -> 18.7

NOTES:
1. Weight and bf were measured from a coin slot machine in Mercury Drug. I just bought my own scale on which I weigh 121.25 lbs as opposed to 125 lbs. I will use stats from my own scale next time.
2. I'm also planning to buy a skinfold caliper from olx.Ano ba to bakit dumudugtong lang sa previous post yung new post ko?testing

Comments

  • BANEBANE Posts: 1,927
    ang metikoloso ng journal mo. pati sukat ng mga parte ng katawan kasama. props :)
  • yopyopmyopyopm Posts: 366
    @ghee kumpleto sa rekados hehehe. Kung magiging consistent si sir sa pagmeasure sobrang kitang kita improvement nya nyan in terms of numbers no?

    @kconrad sir organize ka rin ng climb dito hehe Sama! Sa may Lobo pa pala yang Tibig. Nice. Parang nagsquats ka rin sa DOMS nyan hehe
  • kconradkconrad Posts: 97
    Sir @Ghee, kasi kung sa salamin lang mukhang namang walang namang nagbago sakin baka mawalan ako ng gana eventually. :( hihi Tsaka tumataas yung bf ko, kailangan kong magmodify ng diet.

    @Yopyopm, yun nga akala ko dahil nagwoworkout naman ako ng legs hindi ako masyadong madoDOMS. Re: climb, sure, pero huwag muna ngayong summer dahil puro crowded ang mga bundok (umakyat kaming Tibig kasi hindi siya sikat kaya kaunti lang tao).
  • kconradkconrad Posts: 97
    4/9/2015
    Gym B
    CHEST + TRICEPS

    Flat BB Bench press 80 x 12, 100 x 6, 90 x 7
    Flat DB Bench press 40 x 8, 40 x 7, 30 x 6
    Flat DB Bench press neutral grip + hammer grip 30 x 8, 30 x 8, 30 x 6
    Decline Bench press NA

    Cable tricep extensions ??? x 12, ??? x 12, ??? x 10
    DB tricep extensions 15 x 10, 15 x 8, 15 x 5

    Abs
    Weighted crunches 35 x 25, 35 x 20
    Oblique crunches 15, 15, 10

    NOTES:
    - This is my first time to do bb bench press after ??? months. Napansin kong mejo mababa yung bench sa Gym B kaya mas nakalapat nang maigi ang paa ko sa sahig at mas madaling i-unrack dahil abot ng braso ko yung bar. Hindi naman sumakit joints ko :D. Wala na lang silang 35-lb dbs, pero okay na rin dahil mejo pagod na rin ako para mag 40-lb dbs. NOTE TO SELF: Sa Gym B na lagi pag chest day.
  • kconradkconrad Posts: 97
    4/11/2015
    Gym A
    SHOULDERS + BICEPS

    BB Shoulder press 60 x 5, 60 x 5, 50 x 8, 50 x 4
    One-arm DB Shoulder press 40 x 3, 35 x 6
    One-arm Arnold press 25 x 10, 25 x 8, 25 x 10

    EZ bar Preacher curls 40 x 5, 35 x 8
    One-arm hammer curls 30 x 10, 30 x 8, 25 x 12

    DB Shrugs 120 x 12, 120 x 10, 50 x 12
    - Parang nanghihina ako ngayong araw.
    - Nagkagulugulo na program ko dahil sa hindi ako nakapaglegs four days ago. Balik dating program next week.Targets for April

    Flat DB Bench press 50 x 4-5
    BB Shoulder press 60 x 12
    Preacher curl 40 x 8
    DB rows 60 x 8
    Squat 140 x 8 -> 150 x 8
    Tricep cable extensions 100 x 10
  • kconradkconrad Posts: 97
    4/12/2015
    Gym B
    LEGS

    Squat 105x 12, 135 x 10, 135 x 8, 105 x 10
    Calves Press 15, 15, 15, 15

    Weighted crunches 35 x 20, 35 x 20
    Oblique crunches 15, 15, 10

    - Skipped leg press. Hindi ako komportable sa leg press machine ng Gym B. Sa Gym A ako dapat sa sunod.
  • kconradkconrad Posts: 97
    4/14/2015
    Gym A
    BACK + TRICEPS

    DB rows 50 x 12, 50 x 9, 50 x 8, 50 x 9
    Seated cable rows 90 x 8, 90 x 8
    Wide-grip lat pull down 90 x 8, 90 x 8, 90 x 8
    Cable tricep extensions 80 x 12, 90 x 7, 80 x 10
    DB tricep extensions 20 x 8, 20 x 8, 20 x 8

    - Mukhang maaga ko mahihit yung target ko sa DB rows na 60 lbs next week. :lol
    - NOTE TO SELF: Dalhin yung previous stats next WO.
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