Lifting Log
pmarzo
Posts: 43
First recording: Nov. 23, 2014 224lbs 26.4%BF
Last recording: May 22, 2015 216lbs 20.6%BF
Current Routine 6x(5-12):
D1:
Flat BB Bench Press
Inclined BB Bench Press
Pec Deck
Crossovers
Shoulder Press
DB Side Lateral Raise
Reverse Pec Deck
Shrugs
Tricep Pushdown
D2:
Squats
Leg Extension
Hamstring Curl
Calf Raise
Straight Arm Pulldown
Lat Pulldown
Seated Cable Row
DB Bicep Curl
Diet: I used to eat a lot. Isang buong rotisserie manok + protein shake + Arce Durian/Strawberry Ice cream twice/thrice a week + 400g greens. Strength was my goal pero iniba ko na siya recently. I decided to be on a deficit muna and cut until hindi nako obese, mga <15% or so BF tapos I'll reassess my body goals. So ngayon laman ng ref ko Oats, Powdered Milk, Protein Powder, Itlog, Daily Multi Vit.
Last recording: May 22, 2015 216lbs 20.6%BF
Current Routine 6x(5-12):
D1:
Flat BB Bench Press
Inclined BB Bench Press
Pec Deck
Crossovers
Shoulder Press
DB Side Lateral Raise
Reverse Pec Deck
Shrugs
Tricep Pushdown
D2:
Squats
Leg Extension
Hamstring Curl
Calf Raise
Straight Arm Pulldown
Lat Pulldown
Seated Cable Row
DB Bicep Curl
Diet: I used to eat a lot. Isang buong rotisserie manok + protein shake + Arce Durian/Strawberry Ice cream twice/thrice a week + 400g greens. Strength was my goal pero iniba ko na siya recently. I decided to be on a deficit muna and cut until hindi nako obese, mga <15% or so BF tapos I'll reassess my body goals. So ngayon laman ng ref ko Oats, Powdered Milk, Protein Powder, Itlog, Daily Multi Vit.
Comments
Flat BB Bench Press
135lbs x 12
155lbs x 10
180lbs x 4
180lbs x 3
155lbs x 5
135lbs x 4
Inclined BB Bench Press
110lbs x 12 x 2
110lbs x 10
110lbs x 8
110lbs x 7 x 2
Pec Deck
150lbs x 15 x 4
150lbs x 12 x 2
Crossovers
80lbs x 12
100lbs x 8 x 3
80lbs x 12 x 2
Seated Shoulder Press
140lbs x 12 x 2
130lbs x 10
120lbs x 10 x 3
DB Side Lateral Raise
30lbsDB x 8 x 3
25lbsDB x 10 x 2
16bsDB x 12
Reverse Pec Deck
90lbs x 10 x 6
Shrugs
265lbs x 12 x 6
Tricep Pushdown
120lbs x 8 x 4
30sec - 1min rest in between sets. I don't do cardio.. should I? Feeling ko kasi sobrang deficit nako. So far kinain ko palang, 150g oats, 60g powdered milk, 120g protein powder(pm7). Mayang gabi I might have 5 eggs + 30g protein powder bago matulog.
May machine sa gym that I use for crossovers 'di ko alam ano tawag. http://imgur.com/DYOC1SC motion nya pabilog. Pag chest day I use it nakaharap sa machine while bent over. Tapos pag back day I use it nakatalikod with with my back against the machine parang vitruvian man. Meron ba nakakaalam sa tawag sa machine na to?
Squats
150lbs x 8
170lbs x 7
190lbs x 5
190lbs x 5
205lbs x 5 (new PR)
205lbs x 4
Leg Extension
65lbs x 10 x 6
Hamstring Curl
65lbs x 10 x 3
65lbs x 8
65lbs x 6 x 2
Calf Raise
240lbs x 12 x 3
240lbs x 10 x 3
Straight Arm Pulldown
80lbs x 10 x 5
80lbs x 8
Lat Pulldown
130lbs x 8 x 3
105lbs x 8 x 3
Seated Cable Row
130lbs x 8 x 6
DB Bicep Curl
30lbsDB x 8 x 3
30lbsDB x 10
30lbsDB x 8 x 2
Flat BB Bench Press
180lbs x 4
180lbs x 3
180lbs x 3
160lbs x 6
160lbs x 4
135lbs x 7
Inclined BB Bench Press
130lbs x 8 x 3
130lbs x 6 x 2
130lbs x 5
Pec Deck
150lbs x 15 x 6
Crossovers
80lbs x 12 x 2
80lbs x 10
80lbs x 12 x 2
80lbs x 10
Seated Shoulder Press
140lbs x 10 x 5
140lbs x 8
DB Side Lateral Raise
30lbsDB x 8 x 3
25lbsDB x 8
20lbsDB x 10
16bsDB x 10
Reverse Pec Deck
90lbs x 10 x 6
Shrugs
265lbs x 15 x 6
Tricep Pushdown
120lbs x 8 x 6
Pauwi dumaan ako ng tindahan, bibili sana ako ng Mr. Chips kaso nag timbang ako after ng workout. Eh 'di gumalaw timbang ko, so wag nalang.
Squats
150lbs x 8
150lbs x 8
180lbs x 5
180lbs x 5
205lbs x 5
205lbs x 5
Leg Extension
85lbs x 6 x 6
Hamstring Curl
65lbs x 6 x 6
Calf Raise
265lbs x 10 x 6
Lat Pulldown
105lbs x 8 x 6
Seated Cable Row
130lbs x 8 x 6
Straight Arm Pulldown
(50lbs x 2) x 6 x 6
Bicep Curl... nalimutan.
Tsk... Next time mag post ako ng pics substantial na yung change. Grr.
Flat BB Bench Press
85lbs x 15
135lbs x 12
135lbs x 12
160lbs x 6
160lbs x 5
160lbs x 5
Inclined BB Bench Press
130lbs x 8 x 4
130lbs x 7 x 2
Pec Deck
150lbs x 15 x 6
Crossovers
80lbs x 12 x 6
Seated Shoulder Press
150lbs x 10 x 4
150lbs x 8 x 2
DB Side Lateral Raise
25lbsDB x 12 x 3
16bsDB x 12 x 3
Reverse Pec Deck
80lbs x 12 x 6
Shrugs
265lbs x 12 x 6
Tricep Pushdown
(60lbs cable x2) x 8 x 4
Went lighter on my flat bench to fix my form. Feet on bench kasi ako dati, ngayon planted on the ground na.
Squats
150lbs x 8
180lbs x 8
180lbs x 6
205lbs x 5
205lbs x 3
205lbs x 3
Goblet Reverse Lunge
(30lbsDB x4 per leg) x 4
Hamstring Curl
85lbs x 5 x 4
Calf Raise
265 x 15 x 3
265 x 20
Straight Arm Pulldown
(50lbs x2) x 5 x 4
Lat Pulldown
100lbs x 5
120lbs x 5 x 3
Seated Cable Row
160lbs x 5 x 4
DB Bicep Curl
30lbsDB x 8 x 4
Pacheck narin ng squats mga paps. Thanks.
Nagpaupdate narin ako ng stats since nag parenew ako ng membership. Nagpakuha narin ako ng pictures sa may ari para malog ko ng matino yung progress ko.
150g protein powder (pm7), 200g oats, 90g powdered milk + w/e yung pagkain sa hapunan (~3/2 cups rice). Weekends, i rest, minsan lalabas ako for BBQ or chichirya pag may natripan ako i-marathon na series haha. Di ko calculado, pero let me do it now.
protein: 98g +25g + 31g + 8g = 162g = 34.2%
carbs: 21g + 135g +45g+ 82g = 283g = 59.8%
fats: 8g + 15g+ 4g + 1g = 28g = 5.9%
calories: 557 + 750 + 344+ 386 = 2037
Wolframalpha ginamit ko pang calculate.
Di kasama ulam sa gabi diyan sa pag calc. More or less 2 months nako ganyan kumain.
Thursday:
Flat BB Bench Press
135lbs x 12 x 4
135lbs x 8
Inclined BB Bench Press
110lbs x 8 x 5
Pec Deck
150lbs x 15 x 5
Crossovers
70lbs x 12 x 4
Seated Shoulder Press
120lbs x 10 x 5
DB Side Lateral Raise
16bsDB x 12 x 5
Reverse Pec Deck
60lbs x 10 x 4
Shrugs
240lbs x 12 x 4
Tricep Pushdown
(60lbs cable x2) x 5 x 4
Friday:
Squats
180lbs x 5
205lbs x 5
205lbs x 5
205lbs x 5
Goblet Reverse Lunge
(45lbsDB x4 per leg) x 4
Hamstring Curl
85lbs x 5 x 4
Calf Raise
190lbs x 20 x 4
Straight Arm Pulldown
(50lbs x2) x 5 x 4
Lat Pulldown
120lbs x 5 x 4
Seated Cable Row
160lbs x 5 x 4
DB Bicep Curl
25lbsDB x 8 x 4
Monday:
Flat BB Bench Press
85 x 15
135lbs x 12 x 2
135lbs x 8
Inclined BB Bench Press
135lbs x 8 x 2
135lbs x 6 x 2
(Supersets Peck Deck + Crossovers)
Pec Deck
150lbs x 12 x 4
Crossovers
80lbs x 10 x 4
Seated Shoulder Press
120lbs x 15 x 4
DB Side Lateral Raise
20lbsDB x 10 x 2
16lbsDB x 10 x 2
Reverse Pec Deck
70lbs x 10 x 4
Shrugs
240lbs x 15 x 4
Tricep Pushdown
(60lbs cable x2) x 8 x 4
Tuesday:
Squats
95lbs x 10
135lbs x 10
175lbs x 10 x 2
Goblet Reverse Lunge
(45lbsDB x4 per leg) x 4
Hamstring Curl
65lbs x 8 x 4
Calf Raise
190lbs x 20 x 4
Straight Arm Pulldown
(40lbs x2) x 10 x 2
(50lbs x2) x 10 x 2
Lat Pulldown
120lbs x 10 x 2
120lbs x 6 x 2
Seated Cable Row
120lbs x 10 x 4
DB Bicep Curl
25lbsDB x 8 x 4
Flat BB Bench Press
85 x 15 x 2
135lbs x 10 x 2
135lbs x 8 x 2
Inclined BB Bench Press
135lbs x 10
135lbs x 8 x 3
(Supersets Peck Deck + Crossovers)
Pec Deck
150lbs x 15 x 2
150lbs x 10 x 2
Crossovers
90lbs x 10 x 4
Seated Shoulder Press
165lbs x 5
155lbs x 5 x 2
145lbs x 8
DB Side Lateral Raise
30lbsDB x 8 x 3
30lbsDB x 7 x 3
Reverse Pec Deck
90lbs x 12 x 4
Shrugs
240lbs x 12 x 4
Tricep Pushdown
(60lbs cable x2) x 10 x 2
(60lbs cable x2) x 8 x 2
Squats
140lbs x 5
165lbs x 5
190lbs x 5
210lbs x 4
210lbs x 4
100lbs x 15
60lbs x 15
Goblet Reverse Lunge
(30lbsDB x5 per leg) x 2
Leg Extensions
85lbs x 10 x 2
Hamstring Curl
85lbs x 8 x 4
Calf Raise
240lbs x 15 x 4
Straight Arm Pulldown
(40lbs x2) x 10 x 4
Lat Pulldown
110lbs x 8 x 4
Seated Cable Row
150lbs x 8 x 4
DB Bicep Curl
30lbsDB x 8 x 4
Cheat day ko rin today. Dumaan ako Buffet101 nung lunch.
ok yan paps. practice lang lagi. gawin suggest ko gawin mo warm up sa back day mo yan. ung last set mo pag di mo na kaya dahan dahan mo ibaba from top feel the squeeze tapos hang in there mga 10 secs. eventually youll get a hold of it na. ganyan din ako dati i can barely do 1 pullup! chinaga ko lang din, nag heavy ako sa mga machine tapos practice ng practice sinanay ko ung muscle. and ngayon kayang kaya na hehe! kaya yan bro! :hard:
ginawa ko yung sinabi mo paps nung back day ko nung tues, pinakamatagal na 10secs sa buhay ko! haha. tas ang weird lang nagkadoms ako sa bandang gilid ng lower ribs.
also changed my workout a bit. added flat pronated flys at dips on my chest/shoulder day. sissy squats at pullups, removed leg extensions on my back/leg day.
Chest/Shoulder: tempo (3 - 1 - 3 except flat BP and shoulder press)
warmup: flat BP 85lbs x 15
flat BP:
135lbs x 10
160lbs x 8
160lbs x 6
160lbs x 5
135lbs x 8
inclined BP:
125lbs x 6 x 4
flat pronated db flys:
25lbs x 6
16lbs x 8 x 3
pec deck:
150lbs x 10 x 4
cross overs:
80lbs x 10 x 4
seated shoulder press:
120lbs x 10
135lbs x 10 x 3
side lateral raise:
25lbs x 8 x 3
dropsets:
25lbs x 6, 16lbs x 10
25lbs x 5, 16lbs x 8, 12lbs x 8, 8lbs x 10
reverse pec deck:
110lbs x 10 x 4
shrugs:
240lbs x 10 x 4
dips: 3 reps x 2 sets
tricep pushdown:
(60lbs cable x2) x 8 x 4
ok lang yan. get a hold of it. sanayin mo na ung lats mo ung mag activate. dag dagan mo mga 20-30 secs hold kahit mga 3 sets (3 beses) mo gawin. get the feel of lowering your body down na medyo nakatilt ka para mapunta ung pressure sa lats.. ifeel mo, mind to bmuscle connection. utak mo nasa muscle wag sa exercise para maramdaman mo na tumatama sya, kita mo makakapag adjust ka. maniwala ka in 2-3 weeks time makaka 5 pullups ka manalig ka
always go with the feel bro. start from weight that you can manage. then laruin mo ung tempo, ung motion, ung form and what not. ikaw lang makakapag sabi kung natatamaan mo ung target muscle always squeez and contract as much as possible when performing exercises. good luck! :biggrin:
Squats:
145lbs x 10
230lbs x 6
230lbs x 5
230lbs x 3
130lbs x 8
Sissy Squats:
BW x 8 x 2
BW x 6
Hamstring Curls:
90lbs x 4 x 3
90lbs x 5
Calf Raise:
120lbs x 10 x 4
Straight Arm Pulldown
(50lbs x2) x 6 x 4
Pullups:
BW x 4 x 3 (Last rep ng last set nalang ako nag hang. @BANE look paps apat na! woo by this time next week sana 5 na
Lat Pulldown:
105lbs x 6 x 3
85lbs x 8
Seated Cable Row:
105lbs x 10
105lbs x 8 x 3
Bicep Curls:
20lbs x 8
16lbs x 8
16lbs x 5 (ubos na gas, yoko na)
Squats:
130lbs x 12
210lbs x 8 x 2
210lbs x 4
130lbs x 8
Sissy Squats:
BW x 8 x 4
Hamstring Curls:
90lbs x 4 x 3
90lbs x 5
Calf Raise:
145lbs x 10 x 2
145lbs x 8
120lbs x 6
Pullups:
BW x 4 x 4
Lat Pulldown (wide grip):
115lbs x 8 x 2
115lbs x 6 x 2
Lat Pulldown (close grip):
115lbs x 6 x 4
Seated Cable Row:
115lbs x 8 x 4
Straight Arm Pulldown
(40lbs x2) x 8 x 4
Bicep Curls:
25lbs x 8 x 4
lately nabibitin nako sa 2.5L jug ng tubig, sa last half ng workout nag sisimula nako mag tipid ng inom. pagbalik ko sa gym sa thurs magdadala ako extra 1L na bote, baka makadagdag ng ilang reps haha.
flat BP:
135lbs x 10
160lbs x 8
160lbs x 8
160lbs x 4
135lbs x 10
inclined BP:
125lbs x 6 x 5
inclined pronated db flys:
16lbs x 15 x 2
16lbs x 10
16lbs x 15
pec deck v2: (not the usual machine i use para sa WO na to pero masmabigat yung feel nito sakin. mas banat rin palikod yung initial position ko dito. ito gamit ko for "reverse pec deck")
110lbs x 8 x 2
90lbs x 8 x 2
100lbs x 5
pec deck v1:
150lbs x 8 x 2
150lbs x 6 x 2
cross overs:
90lbs x 12
90lbs x 10 x 2
80lbs x 10
80lbs x 8
seated shoulder press:
155lbs x 10
155lbs x 7
145lbs x 8
120lbs x 10 x 2
side lateral raise:
30lbs x 8 x 4
dropsets:
20lbs x 8, 16lbs x 4 , 12lbs x 4
20lbs x 6, 16lbs x 4, 12lbs x 3
reverse pec deck:
120lbs x 10 x 5
shrugs:
252.5lbs x 10 x 2
252.5lbs x 8 x 2
215lbs x 10 x 2
dips: (skipped, nastrain ko shoulder ko nung nag dips ako nung monday, kaya thursday next week ko nalang susubukan ulit)
tricep pushdown:
(60lbs cable x2) x 10
(60lbs cable x2) x 8 x 3
squats:
140lbs x 10
220lbs x 6 x 2
220lbs x 5
240lbs x 3
180lbs x 5 x 2
sissy squats:
BW x 8 x 4
BW + 24lbs x 8 x 2
hamstring curls:
110lbs x 4 x 4
calf raises:
145lbs x 10 x 4
145lbs x 8
120lbs x 6
Pullups:
BW x 4
BW x 3
BW x 2 X 2
Lat Pulldown (Wide):
125lbs x 6 x 4
Lat Pulldown (Close):
125lbs x 8 x 2
125lbs x 6 x 2
Seated Cable Row:
125lbs x 8 x 3
125lbs x 6 x 3
Straight Arm Pulldown
(40lbs x2) x 8 x 2
(40lbs x2) x 6 x 2
Bicep Curls
30lbs x 8
30lbs x 6 x 2
30lbs x 4