The 21 Day Fitness and Diet Challenge

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October 6, 2015:

1 hour cardio - basketball

30 mins - half court (3 x 3)
30 mins - full court (4 x 4)

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October 7, 2015:

Warm up: 50% of max weight lifted x max reps done per exercise

1. Squats - 1 set x 8 reps x 130llbs
1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs

2. Leg Extensions - 1 set x 10 reps x 90lbs
1 set x 12 reps x 80lbs
1 set x 15 reps x 70lbs

3. Leg Curls - 1 set x 8 reps x 80lbs
1 set x 10 reps x 70lbs
1 set x 12 reps x 60lbs

4. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand

5. Standing Calf Raises - 1 set x 20 reps x 50lbs/hand
1 set x 25 reps x 45lbs/hand
1 set x 30 reps x 40lbs/hand

6. Seated Calf Raises - 1 set x 20 reps x 70lbs
1 set x 20 reps x 70lbs
1 set x 20 reps x 45lbs

7. Lateral Raises - 1 set x 8 reps x 30lbs/hand
1 set x 10 reps x 25lbs/hand
1 set x 12 reps x 20lbs/hand

8. Tricep Pushdown - 1 set x 8 reps x level 8
1 set x 10 reps x level 7
1 set x 12 reps x level 6

nrg500

You don't need to warm up for every exercise

For exampe it's a chest day:
Barbell Bench Press
Dips
Dumbbell Flyes

You only need to warm up for the bench press. The succeeding exercises don't need warm up anymore coz they are of the same muscle group

BANE

i second. ma cocompromise ung stregth mo. mauubos ka sa kakawarm up mo.

scorched

@nrg500 and @BANE, will adjust accordingly. Thanks ulit sa advice.

scorched

October 12, 2015:

Warm up: 50% of max weight lifted x max reps done - Squats only

1. Squats - 1 set x 8 reps x 144llbs
1 set x 10 reps x 134lbs
1 set x 12 reps x 124lbs

2. Leg Extensions - 1 set x 10 reps x 90lbs
1 set x 12 reps x 80lbs
1 set x 15 reps x 70lbs

3. Leg Curls - 1 set x 8 reps x 70lbs
1 set x 10 reps x 60lbs
1 set x 12 reps x 50lbs

4. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand

5. Standing Calf Raises - 1 set x 30 reps x 50lbs/hand
1 set x 30 reps x 50lbs/hand
1 set x 30 reps x 45lbs/hand

6. Seated Calf Raises - 1 set x 20 reps x 80lbs
1 set x 20 reps x 80lbs
1 set x 20 reps x 80lbs

7. Lateral Raises - 1 set x 8 reps x 30lbs/hand
1 set x 10 reps x 30lbs/hand
1 set x 12 reps x 25lbs/hand

8. Tricep Pushdown - 1 set x 8 reps x 40lbs
1 set x 10 reps x 40lbs
1 set x 12 reps x 30lbs

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October 13, 2015:

Warmup: 50% of last highest weight lifted in Machine Rows and Bench Press x max reps

1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs

2. Flat Bench Press - 1 set x 6 reps x 132lbs
1 set x 10 reps x 122lbs
1 set x 12 reps x 112lbs

3. Incline Flyes- 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25 lbs/hand
1 set x 12 reps x 20 lbs/hand

4. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight

5. Chins- 1 set x 8 reps x -8
1 set x 10 reps x -9
1 set x 12 reps x -10

6. EZ Barbell Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs

7. Hammer Curls - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25lbs/lhand
1 set x 12 reps x 20lbs/hand

8. Decline Bench Press - 1 set x 8 reps x 110lbs
1 set x 10 reps x 100lbs
1 set x 12 reps x 90lbs

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October 14, 2015:

30 mins - medium speed swimming (crawl, breast stroke and butterfly)

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October 15, 2014:

Warm up: 50% of max weight lifted x max reps done - Squats only

1. Squats - 1 set x 8 reps x 150llbs
1 set x 10 reps x 140lbs
1 set x 12 reps x 130lbs

2. Leg Extensions - 1 set x 8 reps x 100lbs
1 set x 10 reps x 90lbs
1 set x 12 reps x 80lbs

3. Leg Curls - 1 set x 8 reps x 70lbs
1 set x 10 reps x 60lbs
1 set x 12 reps x 50lbs

4. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 30lbs per hand

5. Standing Calf Raises - 1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 50lbs/hand

6. Seated Calf Raises - 1 set x 20 reps x 80lbs
1 set x 20 reps x 80lbs
1 set x 20 reps x 80lbs

7. Lateral Raises - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 12 reps x 20lbs/hand

8. Tricep Pushdown - 1 set x 8 reps x 100lbs
1 set x 10 reps x 90lbs
1 set x 12 reps x 80lbs

9. One Arm Cable Pushdown - 1 set x 8 reps x 40lbs
1 set x 10 reps x 30lbs
1 set x 12 reps x 20lbs

juan_teruel

Ayos yung "Romance" na motivation! Haha

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Kasama yan @juan_teruel lols

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October 16, 2015:

Warmup: 50% of last highest weight lifted x max reps for Bench Press

1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs

2. Flat Bench Press - 1 set x 8 reps x 132lbs
1 set x 10 reps x 121lbs
1 set x 12 reps x 115lbs

3. Incline Flyes- 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25 lbs/hand
1 set x 12 reps x 20 lbs/hand

4. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight

5. Chins- 1 set x 8 reps x -7
1 set x 10 reps x -8
1 set x 12 reps x -9

6. Crunches/Toes to Heaven/Elbow to Knees - 1 set x 20/20/20reps x bodyweight
1 set x 20/20/20 reps x bodyweight
1 set x 20/20/20 reps x bodyweight

7. Arm Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs

8. Hammer Curls - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25lbs/lhand
1 set x 12 reps x 20lbs/hand

9. Decline Press - 1 set x 10 reps x 88lbs
1 set x 10 reps x 88lbs
1 set x 12 reps x 88lbs

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October 19, 2015:

Warm up: 50% of max weight lifted x max reps of Squats

1. Squats - 1 set x 8 reps x 154llbs
1 set x 10 reps x 143lbs
1 set x 12 reps x 132lbs

2. Leg Extensions - 1 set x 10 reps x 90lbs
1 set x 12 reps x 80lbs
1 set x 15 reps x 70lbs

3. Leg Curls - 1 set x 10 reps x 80lbs
1 set x 12 reps x 70lbs
1 set x 15 reps x 60lbs

4. Standing Shoulder Press- 1 set x 8 reps x 35lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 30lbs per hand (failure last rep)

5. Standing Calf Raises - 1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand

6. Seated Calf Raises - 1 set x 20 reps x 85lbs
1 set x 20 reps x 85lbs
1 set x 20 reps x 85lbs

7. Lateral Raises - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 12 reps x 20lbs/hand

8. Tricep Pushdown - 1 set x 8 reps x level 5 (50lbs?)
1 set x 10 reps x level 4 (40lbs?)
1 set x 12 reps x level 4 (40lbs?)

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Body progress as of October 2015: 



Notes:
Di pa medyo malinis ang diet ko nyan, bale for now, nagincrease ako ng intake ng calories since nagpapalaki muna ako ng muscles (thanks to the advise of the seniors here!), I get now the purpose why you need to bulk, then cut. So I intend to bulk untill the end of the year, then next year cutting. So tuloy lang sa buhat ng heavy weights.

BANE

scorched wrote:

Body progress as of October 2015: 






Notes:
Di pa medyo malinis ang diet ko nyan, bale for now, nagincrease ako ng intake ng calories since nagpapalaki muna ako ng muscles (thanks to the advise of the seniors here!), I get now the purpose why you need to bulk, then cut. So I intend to bulk untill the end of the year, then next year cutting. So tuloy lang sa buhat ng heavy weights.

bro lumalabas na yung progress. keep it up.

SmallWIJI

Ayos sir tuloy2x lang po. samahan mo din pagkain ng saging(latundan) then high protein parin kahit nag dagdag ka ng calories. :yahoo:

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@SmallWIJI @Bane, salamat! Will continue improving my body tsaka yung diet ko. Hirap habulin minsan kasi yung Protein requirements ko for the day since limited ang access sa food choices sa work. More often than not, sa baon ko nalang ako nagaadjust - chicken, tofu, milk tapos whey protein.

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October 20, 2015:

Warmup: 50% of last highest weight lifted x max reps for Bench Press

1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs

2. Flat Bench Press - 1 set x 8 reps x 132lbs
1 set x 10 reps x 121lbs
1 set x 12 reps x 115lbs

3. Incline Flyes- 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25 lbs/hand
1 set x 12 reps x 20 lbs/hand

4. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight

5. Chins- 1 set x 8 reps x 151lbs (bodyweight less support)
1 set x 10 reps x 145lbs (bodyweight less support)
1 set x 12 reps x 139lbs (bodyweight less support)

6. Arm Curls - 1 set x 8 reps x 50lbs
1 set x 10 reps x 40lbs
1 set x 12 reps x 40lbs

7. Hammer Curls - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25lbs/lhand
1 set x 12 reps x 20lbs/hand

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October 21, 2015:

Rest day.

Medyo nanakit yung left shoulder/neck area ko, so Ill have this checked up muna. Mukhang udlot ang buhat ko today. Tsk.

knight316

scorched wrote:

October 21, 2015:

Rest day.

Medyo nanakit yung left shoulder/neck area ko, so Ill have this checked up muna. Mukhang udlot ang buhat ko today. Tsk.

nasobrahan yan siguro sir : )

bawi nalang bukas...

get well soon...

scorched

@knight316, salamat sir! babawiin natin to bukas, sana lang nga um-ok agad.

scorched

@Aestecniques, any inputs? Do you think tama na mag pabulk muna ako (last time I checked, 20% pa BF ko) then cut? Or cut na agad?

Aestecniques

scorched wrote:

@Aestecniques, any inputs? Do you think tama na mag pabulk muna ako (last time I checked, 20% pa BF ko) then cut? Or cut na agad?

hi bro, depende sa lean mass mo. My input bro is, if your BF % is 17 and above plus your BMI is 25 above cut down bro..pero kung BMI mo 21 below put lean mass first. Pasensya na bro if madigit akong tao. Pero thats my idea.

scorched

Buti pinayagan ni Doc na maggym pero alalay lang daw. Hay. Hirap magkaroon pala ng muscle strains, natitigil ang workout.

October 26, 2015:

Warmup: 50% of last highest weight lifted x max reps for Bench Press

1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs

2. Flat Bench Press - 1 set x 8 reps x 132lbs
1 set x 10 reps x 121lbs
1 set x 12 reps x 115lbs

3. Incline Flyes- 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20 lbs/hand
1 set x 12 reps x 20 lbs/hand

4. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight

5. Chins- 1 set x 8 reps x 151lbs (bodyweight less support)
1 set x 10 reps x 145lbs (bodyweight less support)
1 set x 12 reps x 139lbs (bodyweight less support)

6. EZ Bar Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs

7. Hammer Curls - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/lhand
1 set x 12 reps x 20lbs/hand

8. Crunches/Toes to Heaven/Elbows to Knees - 1 set x 20/20/20reps
1 set x 20/20/20reps
1 set x 20/20/20reps

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Aestecniques wrote:

scorched wrote:

@Aestecniques, any inputs? Do you think tama na mag pabulk muna ako (last time I checked, 20% pa BF ko) then cut? Or cut na agad?

hi bro, depende sa lean mass mo. My input bro is, if your BF % is 17 and above plus your BMI is 25 above cut down bro..pero kung BMI mo 21 below put lean mass first. Pasensya na bro if madigit akong tao. Pero thats my idea.

Thanks bro. Ill do that. Mukhang mauuna muna ang cutting ko before mag bulk.

scorched

October 27, 2015:

Warm up: 50% of max weight lifted x max reps of Squats

1. Squats - 1 set x 8 reps x 154llbs
1 set x 10 reps x 143lbs
1 set x 12 reps x 132lbs

2. Leg Extensions - 1 set x 10 reps x 90lbs
1 set x 12 reps x 80lbs
1 set x 15 reps x 70lbs

3. Leg Curls - 1 set x 10 reps x 80lbs
1 set x 12 reps x 70lbs
1 set x 15 reps x 60lbs

4. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 30lbs per hand

5. Standing Calf Raises - 1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand

6. Seated Calf Raises - 1 set x 20 reps x 88lbs
1 set x 20 reps x 88lbs
1 set x 20 reps x 88lbs

7. Lateral Raises - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 12 reps x 20lbs/hand

8. Tricep Pushdown - 1 set x 10 reps x 34lbs
1 set x 12 reps x 28lbs?
1 set x 15 reps x 22lbs?

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October 29, 2015:

Warmup: 50% of last highest weight lifted x max reps for Bench Press

1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs

2. Flat Bench Press - 1 set x 8 reps x 132lbs
1 set x 10 reps x 121lbs
1 set x 12 reps x 115lbs

3. Incline Flyes- 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20 lbs/hand
1 set x 12 reps x 20 lbs/hand

4. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight

5. Chins- 1 set x 8 reps x 151lbs (bodyweight less support)
1 set x 10 reps x 145lbs (bodyweight less support)
1 set x 12 reps x 139lbs (bodyweight less support)

6. EZ Bar Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs

7. Hammer Curls - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/lhand
1 set x 12 reps x 20lbs/hand

8. Crunches/Toes to Heaven/Elbows to Knees - 1 set x 25/25/25reps
1 set x 25/25/25reps
1 set x 25/25/25reps

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October 30, 2015:

Warm up: 50% of max weight lifted x max reps of Squats

1. Squats - 1 set x 8 reps x 154llbs
1 set x 10 reps x 143lbs
1 set x 12 reps x 132lbs

2. Leg Extensions - 1 set x 10 reps x 90lbs
1 set x 12 reps x 80lbs
1 set x 15 reps x 70lbs

3. Leg Curls - 1 set x 10 reps x 80lbs
1 set x 12 reps x 70lbs
1 set x 15 reps x 60lbs

4. Standing Shoulder Press- 1 set x 8 reps x 35lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 30lbs per hand

5. Standing Calf Raises - 1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand

6. Seated Calf Raises - 1 set x 20 reps x 88lbs
1 set x 20 reps x 88lbs
1 set x 20 reps x 88lbs

7. Lateral Raises - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 12 reps x 20lbs/hand

8. Tricep Pushdown - 1 set x 10 reps x 34lbs
1 set x 12 reps x 28lbs?
1 set x 15 reps x 22lbs?

9. One Hand Cable Pushdown - 1 set x 10 reps x 20lbs
1 set x 12 reps x 20lbs
1 set x 12 reps x 20lbs

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November 2, 2015:

Warmup: 50% of last highest weight lifted x max reps for Bench Press

1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs

2. Flat Bench Press - 1 set x 8 reps x 132lbs
1 set x 10 reps x 121lbs
1 set x 12 reps x 115lbs

3. Incline Flyes- 1 set x 10 reps x 25lbs/hand
1 set x 12 reps x 20 lbs/hand
1 set x 12 reps x 20 lbs/hand

4. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight

5. Chins- 1 set x 8 reps x 151lbs (bodyweight less support)
1 set x 10 reps x 145lbs (bodyweight less support)
1 set x 12 reps x 139lbs (bodyweight less support)

6. EZ Bar Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs

7. Hammer Curls - 1 set x 10 reps x 25lbs/hand
1 set x 12 reps x 20lbs/lhand
1 set x 12 reps x 20lbs/hand

8. Crunches/Toes to Heaven/Elbows to Knees - 1 set x 25/25/25reps
1 set x 25/25/25reps
1 set x 25/25/25reps

9. Decline Press - 1 set x 8 reps x 88lbs
1 set x 10 reps x 75lbs
1 set x 12 reps x 66lbs

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November 3, 2015:

Warm Up: 50% of Max Weight Lifted x max reps done for Squats

1. Squats - 1 set x 8 reps x 154llbs
1 set x 10 reps x 143lbs
1 set x 12 reps x 132lbs

2. Leg Extensions - 1 set x 10 reps x 90lbs
1 set x 12 reps x 80lbs
1 set x 15 reps x 70lbs

3. Leg Curls - 1 set x 8 reps x 80lbs
1 set x 10 reps x 70lbs
1 set x 12 reps x 60lbs

4. Standing Shoulder Press- 1 set x 8 reps x 35lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 30lbs per hand

5. Standing Calf Raises - 1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand
1 set x 30 reps x 55lbs/hand

6. Seated Calf Raises - 1 set x 12 reps x 110lbs
1 set x 12 reps x 110lbs
1 set x 20 reps x 88lbs

7. Lateral Raises - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 12 reps x 20lbs/hand

8. Tricep Pushdown - 1 set x 10 reps x 34lbs
1 set x 12 reps x 28lbs?
1 set x 15 reps x 22lbs?