Deadlift - Warm up sets; 12/10/4/1 Reps : 40/40/60/70 KGS Working sets; 6/6/4 Reps : 80/85/90 KGS + 20 KGS Collar (I suddenly love doing deadlifts...regret that I wasted a year not doing it)
One Arm Dumbbell Row - 6/6/5 Reps : 30/30/35 KGS (Will start at 35 KGS next week) Wide Lat Pull Down - 6/6/6 Reps : 70/75/80 KGS (Will startbat 80 KGS next week) V-Bar Pull Down - 6/6/6 Reps : 70/75/75KGS (Last rep not good and full)
Kilos ba talaga yan or pounds? 110kg Deadlift versus 80kg pulldowns looks odd. Pero may nasubukan na din akong equipments na ang gaan ng cable attachments. yung 200lbs parang 100lbs lang. I think ensayo equipment yun na multi-cable attachment.
Kilos ba talaga yan or pounds? 110kg Deadlift versus 80kg pulldowns looks odd. Pero may nasubukan na din akong equipments na ang gaan ng cable attachments. yung 200lbs parang 100lbs lang. I think ensayo equipment yun na multi-cable attachment.
Machine Military Press - Warm up sets; 12/10/4/1 Reps : 35/35/55/65 KGS Working sets; 6/6/6 Reps : 70/70/70 KGS (For Improvement) Side Lateral Raises - 10/10/10 Reps : 10/10/10 KGS (Tried to increase load but form was sacrificed so opt to increase rep) Rear Deltoid Raises - 10/10/10 Reps : 10/10/10 KGS (Tried to increase load but form was sacrificed so opt to increase rep) Front Lateral Raises - 10/10/10 Reps : 10/10/10 KGS (Tried to increase load but form was sacrificed so opt to increase rep) (Last two reps for improvement before moving to next higher load)
Alternate Dumbbell Curls - Warm up sets; 12/10/4/1 Reps : 15/20/25/30 LBS (per dumbbell) Working sets; 6/6/6 Reps : 40/35/40 LBS (per dumbbell) (Need to be in good form before loading up) Hammer Curls - 6/6/6 Reps : 35/35/35 LBS (per dumbbell) (Need to be in good form before loading up)(
Triceps Push Down - Warm up sets; 12/10/4/1 Reps : 60/60/80/110 LBS
Working sets; 6/6/6 Reps : 125/125/125 LBS (Good Form..aim to increase load next week) Seated Tricep Press - 6/6/6 Reps : 70/70/70 LBS (dumbbell)
Sarcoplasmic Sets Side Lateral Raises - 10/10/10 Reps : 20/20/20 LBS per dumbell Rear Delts Raises - 10/10/10 Reps : 15/15/15 LBS per dumbell
3x Abs Circuit - Cable Crunch (125 lbs) * 12 - Captain's Chair Leg Raises (Failure) - Air Bike (Failure)
One Arm Dumbbell Row - 6/6/6 Reps : 35/35/35 KGS (form for improvement) Wide Lat Pull Down - 6/6/6 Reps : 85/85/85 KGS (form for improvement) V-Bar Pull Down - 6/6/6/6/5 Reps : 80/80/80/80/85KGS (First three sets rest times are not observed , may nakipagalternate sa equipment, result bad final reps)
One Arm Tricep Extension - 12/12/6 Reps : 15/15/25 LBS (Considering injury, felt it was a joint problem, but now it looks like muscle tear is the culprit)
Seated Tricep Press - 6/6/6 Reps : 70/70/70 LBS (dumbbell)
Sarcoplasmic Sets (Superset)
Side Lateral Raises - 10/8/8 Reps : 20/20/20 LBS per dumbell
Rear Delts Raises - 10/8/8 Reps : 15/15/15 LBS per dumbell
Ito bro kaso naka set up sa IF, kaya nakabulk ang calories after workout and 3 meal set lang.
Meal 1
- Half Chicken Breast (Steamed or Roasted) + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + a serving of healthy fats (nuts, avocado) + 1 Egg
-or-
- 6-8 oz lean beef + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) a serving of healthy fats (nuts, avocado) + 1 Egg
- Steamed fish (up to 2 pieces if small size) + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg
- 1 can of Tuna/Mackerel/Salmon + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) a serving of healthy fats (nuts, avocado) + 1 Egg
300 + 150 + 150 + 60 = 660
Meal 2
- 1 serving Whey Protein (Concentrate) + 1 cup tea/brewed coffee (stevia or tea spoon of honey as sweetener; strictly no dairy) + 1 serving of oatmeal (whole, rolled) or quinoa + 1 can of tuna or mackerel + egg
130 + 140 + 250 + 60 = 580
TRAINING
Meal 3
- 2 Eggs, 1 serving of Whey Protein (Isolate), and a fruit + 2 cup rice + 6-8 oz lean beef or Half Chicken Breast (Steamed or Roasted)
120 + 130 + 100 + 400 + 300 = 1050
Thanks Sir Ghee..but my weight gain is rather slow in this calorie range...10% calorie surplus. Pag next week tamlay pa din angat ng mass ko try ko i-up sa 2300-2400 cals. Happy problem..kasi I got to eat more...masakit lang sa bulsa
Thanks Sir Ghee..but my weight gain is rather slow in this calorie range...10% calorie surplus. Pag next week tamlay pa din angat ng mass ko try ko i-up sa 2300-2400 cals. Happy problem..kasi I got to eat more...masakit lang sa bulsa
cant wait to be on that stage bro! i can feel you! haha. what would i do to bulk already! haha slow progress is still progress!
Wow, It's been 3 months since I last visited this page. Congrats bro! so kamusta? halata paba yung gyno mo? parang wala na eh.
Thanks bro, hindi na bro problem yung gyno bro, nagfocus ako sa incline presses, ayun mas hindi na siya pansinin, akala ko kasi dati sa decline siya malelessen. nabawasan din sa pagbaba ng fat%
Oh well bro, you've become an inspiration to me now. hahaha. ako may bilbil ba sa sides ng tyan ko and konting sideboob(and syempre gyno din). Pero dahil sayo namotivate ako. FUAAAAAAAAAARK. hahaha. Nice Job bro!!!
Oh well bro, you've become an inspiration to me now. hahaha. ako may bilbil ba sa sides ng tyan ko and konting sideboob(and syempre gyno din). Pero dahil sayo namotivate ako. FUAAAAAAAAAARK. hahaha. Nice Job bro!!!
Fuaaaark! Brah...keep me posted sa developments mo. We will all get there...
One Arm Dumbbell Row - 6/6/6 Reps : 70/70/75 KGS (good form and slow raise, for load increase) Machine Iso Row (Hammer Strength) - 6/6/6 : 190/200/200 LBS Wide Lat Pull Down (3D Cable) - 12/8/6 Reps : 80/100/120 LBS (per cable)(will replace this with the regular lat pull down once the machine is repaired) Pull Up (Monkey Bar) - 3x Failure
Bro ano yung protein shake mo? First time kong magprotein shake eh. ikaw gusto kong flagship ko sa road to aesthetics ko, kasi realistic yung improvement mo! Thanks Bro! FUARK. and saan ka narin nakakabili.
Bro ano yung protein shake mo? First time kong magprotein shake eh. ikaw gusto kong flagship ko sa road to aesthetics ko, kasi realistic yung improvement mo! Thanks Bro! FUARK. and saan ka narin nakakabili.
Thanks brah, right now PM7 ang iniintake ko, effective and pocket friendly. Although I tried Dymatize Elite Whey and ON Gold Standard, both are recommended ko din. sa Cash 'n Carry bro ako nabili. Php 1600 - 5 lbs ng PM7.
Hi your PM is disabled, so I will reply to your getting ripped queries here. You can refer to my workout log from April to May for my training to lower my body fat. I worked out on 20-25% calorie deficit during those times, refer to first page for the diet plan, but if you want I can help you to create one based on your stats, PM me your height, current weight, training frequency, and estimated body fat %.
Comments
Back and Calves Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 40/40/60/70 KGS
Working sets; 6/6/4 Reps : 80/85/90 KGS + 20 KGS Collar
(I suddenly love doing deadlifts...regret that I wasted a year not doing it)
One Arm Dumbbell Row - 6/6/5 Reps : 30/30/35 KGS (Will start at 35 KGS next week)
Wide Lat Pull Down - 6/6/6 Reps : 70/75/80 KGS (Will startbat 80 KGS next week)
V-Bar Pull Down - 6/6/6 Reps : 70/75/75 KGS (Last rep not good and full)
Seating Calves Raises - 6/6/6 Reps : 200/200/200 LBS @ Level 5 (Legpress)
Standing Calves Raises - 6/6/6 Reps : 120/120/130 KGS @ Assisted Squat Machine
Day Calorie Intake - 2240 Calories
Kilos Sir V, verified... http://spomax21.en.ec21.com/Cardio--515150.html the machines in our gym came from this company.
Constructing new work out routine...
Shoulder and Abs Day
Machine Military Press -
Warm up sets; 12/10/4/1 Reps : 35/35/55/65 KGS
Working sets; 6/6/6 Reps : 70/70/70 KGS
(For Improvement)
Side Lateral Raises - 10/10/10 Reps : 10/10/10 KGS (Tried to increase load but form was sacrificed so opt to increase rep)
Rear Deltoid Raises - 10/10/10 Reps : 10/10/10 KGS (Tried to increase load but form was sacrificed so opt to increase rep)
Front Lateral Raises - 10/10/10 Reps : 10/10/10 KGS (Tried to increase load but form was sacrificed so opt to increase rep)
(Last two reps for improvement before moving to next higher load)
3x Abs Circuit (Sides and Obliques) - Weighted Russian Twist (10 KGS * 30 Reps) + Captain's Chair Oblique Raises (Failure) + Heel Touches (Failure)
Day Calorie Intake - 2340 Calories
Constructing new work out routine...
Leg Day
Incline Dumbbell Press -
Warm up sets; 12/10/4 Reps : 35/35/40 LBS
Working sets: 10/8/8 Reps : 40/45/45 LBS per dumbell (Sarcoplasmic Set)
Assisted Machine Squats -
Warm up sets; 12/10/4/1 Reps : 60/60/80/100 KGS
Working sets; 6/6/6 Reps : 130/130/135 KGS
(For load increase next week, good form)
Leg Press - 6/6/6 Reps : 130/130/135 KGS (Good Form..aim to increase load next week)
RDL - 6/6/6 Reps : 60/60/65 KGS + 20 KGS Collar (Good Form..aim to increase load next week)
Seating Calves Raises(Leg Press) - 6/6/6 : 130/130/135 KGS
Standing Calves Raises 6/6/6 Reps : 130/130/135 KGS
Day Calorie Intake - 2500 Calories
Arms + Abs Day
Alternate Dumbbell Curls -
Warm up sets; 12/10/4/1 Reps : 15/20/25/30 LBS (per dumbbell)
Working sets; 6/6/6 Reps : 40/35/40 LBS (per dumbbell) (Need to be in good form before loading up)
Hammer Curls - 6/6/6 Reps : 35/35/35 LBS (per dumbbell) (Need to be in good form before loading up)(
Triceps Push Down -
Warm up sets; 12/10/4/1 Reps : 60/60/80/110 LBS
Working sets; 6/6/6 Reps : 125/125/125 LBS (Good Form..aim to increase load next week)
Seated Tricep Press - 6/6/6 Reps : 70/70/70 LBS (dumbbell)
Sarcoplasmic Sets
Side Lateral Raises - 10/10/10 Reps : 20/20/20 LBS per dumbell
Rear Delts Raises - 10/10/10 Reps : 15/15/15 LBS per dumbell
3x Abs Circuit - Cable Crunch (125 lbs) * 12 - Captain's Chair Leg Raises (Failure) - Air Bike (Failure)
Day Calorie Intake - 2000 Calories
Chest and Abs Day
Dumbbell Incline Press -
Warm up sets ; 12/10/4/1 : 30/30/35/40 LBS (per dumbbell)
Working sets ; 6/6/6 Reps : 45/45/50 LBS (per dumbbell) :yahoo: Finally able to load up
Machine Chest Press - 6/6/6 Reps : 130/130/135 KGS (form for improvement)
Machine Dips - 6/6/6 Reps : 130/130/135 KGS
Machine Incline Chest Press - 10/6/6 Reps : 100/120/130 KGS (got too exhausted, I have to improve rest times and sequence)
3x Abs Circuit - Russian Twist (10 KGS x 30) - Pulsating Side Planks (Failure) - Heel Touches (Failure)
Day Calorie Intake - 2315 Calories
Back and Calves Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 30/30/60/80 KGS + 20 KGS Collar
Working sets; 6/6/4 Reps : 90/90/95 KGS + 20 KGS Collar
One Arm Dumbbell Row - 6/6/6 Reps : 35/35/35 KGS (form for improvement)
Wide Lat Pull Down - 6/6/6 Reps : 85/85/85 KGS (form for improvement)
V-Bar Pull Down - 6/6/6/6/5 Reps : 80/80/80/80/85 KGS (First three sets rest times are not observed , may nakipagalternate sa equipment, result bad final reps)
Seating Calves Raises - 6/6/6 Reps : 140/140/140 KGS @ CYBEX type Legpress
Standing Calves Raises - 6/6/6 Reps : 130/130/140 KGS @ Assisted Squat Machine
Day Calorie Intake - 2280 Calories
Constructing new work out routine...
Leg Day
Assisted Machine Squats -
Warm up sets; 12/10/4/1 Reps : 60/60/90/120 KGS
Working sets; 6/6/6 Reps : 135/135/140 KGS
Leg Press - 6/6/6 Reps : 135/135/140
RDL - 6/6/6 Reps : 65/65/70 KGS + 20 KGS Collar
Seating Calves Raises(Leg Press) - 6/6/6 : 135/135/140 KGS
Standing Calves Raises 6/6/6 Reps : 135/135/140 KGS
(Sarcoplasmic Set)
Side Lateral Raises - 12/12/12 Reps : 8/8/8 KGS
Rear Deltoid Raises - 10/10/10 Reps : 8/8/8 KGS
Day Calorie Intake - 2300 Calories
Arms + Abs Day
Incline Dumbbell Press -
Warm up sets; 12/10/4/1 Reps : 30/30/35/40 LBS per dumbbell
Working sets: 6/6/6 Reps : 50/50/50 LBS per dumbbell
Dumbbell Military Press -
Warm up sets; 12/10/4/1 Reps : 15/15/25/30 LBS per dumbbell
Working sets; 6/6/6 Reps : 35/35/35 LBS per dumbbell
Alternate Dumbbell Curls - 6/6/6 Reps : 35/35/40 LBS (per dumbbell)
Hammer Curls - 6/6/6 Reps : 30/30/35 LBS (per dumbbell)
One Arm Tricep Extension - 12/12/6 Reps : 15/15/25 LBS (Considering injury, felt it was a joint problem, but now it looks like muscle tear is the culprit)
Seated Tricep Press - 6/6/6 Reps : 70/70/70 LBS (dumbbell)
Sarcoplasmic Sets (Superset)
Side Lateral Raises - 10/8/8 Reps : 20/20/20 LBS per dumbell
Rear Delts Raises - 10/8/8 Reps : 15/15/15 LBS per dumbell
3x Abs (Superset) - Weighted Decline Chair Crunches + Russian Twist (25 LBS x 30 REPS)
Day Calorie Intake - 2200 Calories
Meal 1
- Half Chicken Breast (Steamed or Roasted) + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + a serving of healthy fats (nuts, avocado) + 1 Egg
-or-
- 6-8 oz lean beef + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) a serving of healthy fats (nuts, avocado) + 1 Egg
- Steamed fish (up to 2 pieces if small size) + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg
- 1 can of Tuna/Mackerel/Salmon + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) a serving of healthy fats (nuts, avocado) + 1 Egg
300 + 150 + 150 + 60 = 660
Meal 2
- 1 serving Whey Protein (Concentrate) + 1 cup tea/brewed coffee (stevia or tea spoon of honey as sweetener; strictly no dairy) + 1 serving of oatmeal (whole, rolled) or quinoa + 1 can of tuna or mackerel + egg
130 + 140 + 250 + 60 = 580
TRAINING
Meal 3
- 2 Eggs, 1 serving of Whey Protein (Isolate), and a fruit + 2 cup rice + 6-8 oz lean beef or Half Chicken Breast (Steamed or Roasted)
120 + 130 + 100 + 400 + 300 = 1050
Thanks Sir Ghee..but my weight gain is rather slow in this calorie range...10% calorie surplus. Pag next week tamlay pa din angat ng mass ko try ko i-up sa 2300-2400 cals. Happy problem..kasi I got to eat more...masakit lang sa bulsa
cant wait to be on that stage bro! i can feel you! haha. what would i do to bulk already! haha slow progress is still progress!
Thanks bro, hindi na bro problem yung gyno bro, nagfocus ako sa incline presses, ayun mas hindi na siya pansinin, akala ko kasi dati sa decline siya malelessen. nabawasan din sa pagbaba ng fat%
Fuaaaark! Brah...keep me posted sa developments mo. We will all get there...
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]First time to work out in Gold's Gym Bay Area (Parang batang nakawala sa palaruan)
[/font]
Chest and Abs Day
Machine Iso-Incline Chest Press -
Warm up sets ; 12/10/4/1 : 110/110/140/160 LBS
Working sets ; 6/6/6 Reps : 180/190/190 LBS
* Hammer Strength Brand...I like the closing motion
Machine Iso - Chest Press - 6/6/6 Reps : 140/140/140 LBS
* Hammer Strength Brand...felt awkward
Dumbbell Incline Press - 8/6/6 Reps : 45/50/50 LBS (per dumbbell) (for load increase next session)
Cable Crossover (Low) - 12/10/8 Reps : 50/60/70 LBS (per cable)
Machine Chest Press - 6/6/6 : 170/170/170 LBS
*Precor brand...I like this better than the Hammer Strength Brand
3x Abs Circuit - Weighted - Failure - Failure
Day Calorie Intake - 2300 Calories
Back and Calves Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 90/90/140/160 LBS + 20 KGS Collar
Working sets; 6/6/4 Reps : 180/200/200 LBS + 20 KGS Collar
One Arm Dumbbell Row - 6/6/6 Reps : 70/70/75 KGS (good form and slow raise, for load increase)
Machine Iso Row (Hammer Strength) - 6/6/6 : 190/200/200 LBS
Wide Lat Pull Down (3D Cable) - 12/8/6 Reps : 80/100/120 LBS (per cable)(will replace this with the regular lat pull down once the machine is repaired)
Pull Up (Monkey Bar) - 3x Failure
Seating Calves Raises - 6/6/6 Reps : 140/140/140 LBS (Fuarkin' Heavy)
Standing Calves Raises - 6/6/6 Reps : 140/140/140 LBS (Hack Squat Machine)
Day Calorie Intake - 2300 Calories
Thanks brah, right now PM7 ang iniintake ko, effective and pocket friendly. Although I tried Dymatize Elite Whey and ON Gold Standard, both are recommended ko din. sa Cash 'n Carry bro ako nabili. Php 1600 - 5 lbs ng PM7.
Got to start the month right!
Shoulder and Abs Day
Shoulder Press -
Dumbbell Warm up sets; 12/10/4/1 Reps : 70/70/90/110 LBS
(Hammer Strength Iso Shoulder Press) Working sets; 10/8/6 Reps : 130/140/150 LBS
Side Lateral Raises - 8/8/6 Reps : 30/30/35 LBS (Per Dumbbell)
Rear Deltoid Raises - 10/10/10 Reps : 15/15/15 LBS (Per Dumbbell)
Front Lateral Raises - 8/8/6 Reps : 30/30/35 LBS (Per Dumbbell)
(Precor Rear Deltoid Machine) - 8/6/6 : 60/70/70 LBS
3x Abs Circuit (Sides and Obliques) - Weighted Russian Twist (10 KGS * 30 Reps) + Captain's Chair Oblique Raises (Failure) + Pulsating Side Planks (Failure)
Day Calorie Intake - 2300 Calories
Thanks bro! Weekdays ako nagwoworkout sa Bay Area.
Arms + Abs Day
Incline Press
(Dumbbell) Warm up sets; 12/10/4/1 Reps : 35/35/40/50 LBS (per dumbbell)
(HS Machine) Working sets; 6/6/6 Reps : 180/180/190 LBS
Barbell Curls -
Warm up sets; 12/10/4/1 Reps : 30/40/50/60 LBS
Working sets; 8/8/6 Reps : 70/70/80 LBS
Hammer Curls - 6/6/6 Reps : 35/35/35 LBS (per dumbbell)
Alternating Dumbbell Curls - 6/6/6 Reps : 40/40/40 LBS (per dumbbell)
Overhead Tricep Press (EZ Bar) - 8/8/6 Reps : 60/60/70 LBS
Skull Crushers - 8/8/8 Reps : 50/50/50 LBS
Seated Calf Raise - 12/10/8 Reps - 70/90/100 LBS
Calf Extension (Leg Press) - 15/12/8 Reps - 145/200/Max LBS
Day Calorie Intake - 2600 Calories (felt my body needs more calories)
Hi your PM is disabled, so I will reply to your getting ripped queries here. You can refer to my workout log from April to May for my training to lower my body fat. I worked out on 20-25% calorie deficit during those times, refer to first page for the diet plan, but if you want I can help you to create one based on your stats, PM me your height, current weight, training frequency, and estimated body fat %.
Leg Day
Squats -
Warm up sets; 12/10/4/1 Reps : 70/70/90/120 LBS + 20 KGS Collar
Working sets; 6/8/8 Reps : 145/140/150 LBS + 20 KGS Collar
Machine Hack Squat - 6/6/6 Reps : 90/90/90 LBS (Machine is awkward, all settings are tested, will not include it in the program)
(Precor Machine) Leg Press - 10/8/6 Reps : 205/220/235 LBS(Seat Setting @ 8)
RDL - 6/8/8 Reps : 90/110/130 LBS + 20 KGS Collar
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Shoulder[/font]
Side Lateral Raises - 6/6/6/12 Reps : 30/30/30/15 LBS
3x Ab Circuit Main Core
Day Calorie Intake - 2600 Calories