Warmup: 50% of last highest weight lifted x max reps for Bench Press
1. Machine Row- 1 set x 8 reps x 120lbs
1 set x 10 reps x 110lbs
1 set x 12 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 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. 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. One Arm Cable Pulls - 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
Starting next week, I'll do cutting and return to my 21 Day Fitness Program. This focuses on HIIT, lifting lighter weights with more repitions as well as plyometrics. I'll also do a calorie deficit, taking in maximum of 2,000 calories per day.
Starting next week, I'll do cutting and return to my 21 Day Fitness Program. This focuses on HIIT, lifting lighter weights with more repitions as well as plyometrics. I'll also do a calorie deficit, taking in maximum of 2,000 calories per day.
Dude, seriously, stop it with the "lifting lighter weights" dont be confused. LIFT HEAVY AS POSSIBLE. alam mo kung bakit gumagaan ung binubuhat nung mga nag cucut/on a caloric deficit? BECAUSE THEY ARE ON A CALORIC DEFICIT! un lang ung pinapasok nila na energy sa katawan at un lang ung kaya nila buhatin pero it doesnt necessarily mean na DAPAT GAANAN MO UNG BINUBUHAT MO. thats the BIG MISCONCEPTION.
1.eat on a deficit (fine)
2.High reps (fine)
3. LIFT HEAVY ASS WEIGHTS AS POSSIBLE. meaning, kahit naka deficit ka you should be able to lift challenging weights for you. dahil kung sinasabi mo na kuwnari nag bebench press ka ng 100lbs for 8 reps tapos idea mo ng "lighter weights + high reps e mag bababa ka sa 50% of the weight or so mixing with like 20+reps e mag cardio ka nalang. your not putting enough stress on the muscles kapag ganyan its either yhou loose em or nothing will happen.
*parang di padin clear sayo bro ung mix and matchi'n ng mga bagay bagay...
@Bane, not necessarily naman bababa ako ng sobra. I mean yung lifting lighter mean 80% siguro from max, since dadagdag ako ng reps. Concern ko lang kasi yung tamang form and tamang muscle group ang tamaan.
@Bane, not necessarily naman bababa ako ng sobra. I mean yung lifting lighter mean 80% siguro from max, since dadagdag ako ng reps. Concern ko lang kasi yung tamang form and tamang muscle group ang tamaan.
Nope. stop putting that into your mind. if your lifts go lower then let it be. pero wag na wag mo iisipin ung "ay mag bababa ako ng ganitong percent etc etc" it defeats the purpose of bodybuilding. IMO. why not work on your current lifts and add reps to it. dun ka mag progressive. dati naka STR training ako. i usually lift 400+ squats on a low rep high set ish (5x5). then i had to switch things up to "high reps" what i did? i did 10-12x3. yesh bumaba, kasi considering ung endurance ko hndi trained para sa high reps pero i stuck with the weghts and worked from there. you deload lang kasi bro IF ITS DELOAD. pero hindi dahil sa mag high reps ish ka. just my two cents. still your call
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Elbow to Knees - 2 sets x 25/25/25 reps x bodyweight
15 mins - 8 mins walk, 7 min run (5-6, 10)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Elbow to Knees - 2 sets x 25/25/25 reps x bodyweight
1. Barbell Bench Press - 2 sets x 12 reps x 132lbs.
2. Two Arm Row - 2 sets x 12 reps x 90lbs.
3. Standing Military Press - 2 sets x 12 reps x 66lbs.
4. Barbell Curls - 2 sets x 12 reps x 60lbs
5. Triceps Cable Pushdown - 2 sets x 12 reps x 80lbs.
15 mins - 8 mins walk, 7 mins run.
1. Incline Press - 2 sets x 12 reps x 132lbs.
2. Two Arm Row - 2 sets x 12 reps x 90lbs.
3. Standing Military Press - 2 sets x 12 reps x 66lbs.
4. Barbell Curls - 2 sets x 12 reps x 60lbs
5. Triceps Cable Pushdown - 2 sets x 12 reps x 80lbs.
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Elbow to Knees - 2 sets x 25/25/25 reps x bodyweight
15 mins - 8 mins walk, 7 min run (5-6, 10)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Elbow to Knees - 2 sets x 25/25/25 reps x bodyweight
Mukhang for this week, limited ang buhat ko since nagkaroon ako ng mild sprain sa tuhod. So I guess, mukhang clean diet muna ang gagawin ko para makabawi. Hopefully, later this week makabalik na agad.
@bundesheer, ah. Bale Assisted Chin Ups yan. To arrive sa computation ko, current bodyweight less yung assist ng machine in pounds. Admittedly, hindi pa full chin ups ang nagagawa ko on the 5th rep onwards, basta maiangat ko as high as I can yung katawan ko, yun yung goal ko... Im not sure kasi how to record yung improvement ko sa chin ups...maybe you can recommend kung paano? Salamat!
@bundesheer, ah. Bale Assisted Chin Ups yan. To arrive sa computation ko, current bodyweight less yung assist ng machine in pounds. Admittedly, hindi pa full chin ups ang nagagawa ko on the 5th rep onwards, basta maiangat ko as high as I can yung katawan ko, yun yung goal ko... Im not sure kasi how to record yung improvement ko sa chin ups...maybe you can recommend kung paano? Salamat!
wala ako maibibigay na payo bro,hirap din ako with 20kg additional weight pag nagchin up ako.siguro ay more reps on BW chin ups.
@bundesheer, ah. Bale Assisted Chin Ups yan. To arrive sa computation ko, current bodyweight less yung assist ng machine in pounds. Admittedly, hindi pa full chin ups ang nagagawa ko on the 5th rep onwards, basta maiangat ko as high as I can yung katawan ko, yun yung goal ko... Im not sure kasi how to record yung improvement ko sa chin ups...maybe you can recommend kung paano? Salamat!
wala ako maibibigay na payo bro,hirap din ako with 20kg additional weight pag nagchin up ako.siguro ay more reps on BW chin ups.
Hmm. Mukhang ok yang more reps ah..I guess unti untiin ko lang. Actually, mahirap talaga ang pullup/chin ups - talagang rely ka sa upper body muscles mo.
@badass_vinch Ang long term goal talaga is to make a continuous lifestyle overhaul. Medyo hirap lang talaga ako sa control sa kain. Ang intention is to inculcate food discipline, with the help of good choices and supplements. I'll do it for 3 weeks muna (21 Day Bizzy Diet/Workout), then move on from there. Hindi naman to matatapos after 21 days.
ah, kala ko kasi may event or lakad kang pinaghahandaan. Ako kasi may 4 weeks pa to prep. wala lang, plano kasi namin mag bora. Kaso walang sense mag quick fix prep lalo na pagdating ko dun plano ko lang lumamon hehe
Dibale kuya vinch you are strong na! ^^ bigyan nyo po ako nang magandang exercise form para sa abs ko ^^ Nag crunch na kase gusto ko pa lumobo yung crunch yung gym kasi namin dito wala ganong equipment ^^ Walang threadmill.
Comments
Rest day today.
Warmup: 50% of last highest weight lifted x max reps for Bench Press
1. Machine Row- 1 set x 8 reps x 120lbs
1 set x 10 reps x 110lbs
1 set x 12 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 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. 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. One Arm Cable Pulls - 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
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 20 reps x 110lbs
1 set x 20 reps x 110lbs
1 set x 25 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 34lbs?
1 set x 12 reps x 28lbs?
Dude, seriously, stop it with the "lifting lighter weights" dont be confused. LIFT HEAVY AS POSSIBLE. alam mo kung bakit gumagaan ung binubuhat nung mga nag cucut/on a caloric deficit? BECAUSE THEY ARE ON A CALORIC DEFICIT! un lang ung pinapasok nila na energy sa katawan at un lang ung kaya nila buhatin pero it doesnt necessarily mean na DAPAT GAANAN MO UNG BINUBUHAT MO. thats the BIG MISCONCEPTION.
1.eat on a deficit (fine)
2.High reps (fine)
3. LIFT HEAVY ASS WEIGHTS AS POSSIBLE. meaning, kahit naka deficit ka you should be able to lift challenging weights for you. dahil kung sinasabi mo na kuwnari nag bebench press ka ng 100lbs for 8 reps tapos idea mo ng "lighter weights + high reps e mag bababa ka sa 50% of the weight or so mixing with like 20+reps e mag cardio ka nalang. your not putting enough stress on the muscles kapag ganyan its either yhou loose em or nothing will happen.
*parang di padin clear sayo bro ung mix and matchi'n ng mga bagay bagay...
Nope. stop putting that into your mind. if your lifts go lower then let it be. pero wag na wag mo iisipin ung "ay mag bababa ako ng ganitong percent etc etc" it defeats the purpose of bodybuilding. IMO. why not work on your current lifts and add reps to it. dun ka mag progressive. dati naka STR training ako. i usually lift 400+ squats on a low rep high set ish (5x5). then i had to switch things up to "high reps" what i did? i did 10-12x3. yesh bumaba, kasi considering ung endurance ko hndi trained para sa high reps pero i stuck with the weghts and worked from there. you deload lang kasi bro IF ITS DELOAD. pero hindi dahil sa mag high reps ish ka. just my two cents. still your call
10 Mins - 1 min walk, 1 min run (6 and 10)
1. Barbell Bench Press - 2 sets x 12 reps x 132lbs.
2. Machine Row - 2 sets x 12 reps x 120lbs.
3. Standing Military Press - 2 sets x 12 reps x 40lbs.
4. Barbell Curls - 2 sets x 12 reps x 50lbs
5. Triceps Cable Pushdown - 2 sets x 12 reps x 40lbs.
15 mins - 8 mins walk, 7 mins run.
1. Barbell Bench Press - 2 sets x 12 reps x 132lbs.
2. Machine Row - 2 sets x 12 reps x 120lbs.
3. Standing Military Press - 2 sets x 12 reps x 40lbs.
4. Barbell Curls - 2 sets x 12 reps x 50lbs
5. Triceps Cable Pushdown - 2 sets x 12 reps x 40lbs.
Calorie Intake: 2,126.63
15 mins - 1 min walk, 1 min run (5-6, 10-11)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Elbow to Knees - 2 sets x 25/25/25 reps x bodyweight
15 mins - 8 mins walk, 7 min run (5-6, 10)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Elbow to Knees - 2 sets x 25/25/25 reps x bodyweight
Calorie Intake: 1,956.19
15 Mins - 1 min walk, 1 min run (5 and 11)
1. Barbell Bench Press - 2 sets x 12 reps x 132lbs.
2. Two Arm Row - 2 sets x 12 reps x 90lbs.
3. Standing Military Press - 2 sets x 12 reps x 66lbs.
4. Barbell Curls - 2 sets x 12 reps x 60lbs
5. Triceps Cable Pushdown - 2 sets x 12 reps x 80lbs.
15 mins - 8 mins walk, 7 mins run.
1. Incline Press - 2 sets x 12 reps x 132lbs.
2. Two Arm Row - 2 sets x 12 reps x 90lbs.
3. Standing Military Press - 2 sets x 12 reps x 66lbs.
4. Barbell Curls - 2 sets x 12 reps x 60lbs
5. Triceps Cable Pushdown - 2 sets x 12 reps x 80lbs.
Calorie Intake: 2,787.41
10 mins - 1 min walk, 1 min run (5-6, 10)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Elbow to Knees - 2 sets x 25/25/25 reps x bodyweight
15 mins - 8 mins walk, 7 min run (5-6, 10)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Elbow to Knees - 2 sets x 25/25/25 reps x bodyweight
Calorie Intake:
November 23, 2015:
10 Mins - 1 min walk, 1 min run (5 and 11)
1. Barbell Bench Press - 2 sets x 10 reps x 132lbs.
2. Machine Row - 2 sets x 12 reps x 110lbs.
3. Dumbbell Shoulder Press - 2 sets x 10 reps x 25/30bs.
4. Barbell Curls - 2 sets x 10 reps x 50lbs
5. Chin Ups - 2 sets x 10 reps x 145/151lbs.
10 mins - 5 mins walk, 5 mins run (5 and 11)
1. Barbell Bench Press - 2 sets x 10 reps x 132lbs.
2. Machine Row - 2 sets x 12 reps x 110lbs.
3. Dumbbell Shoulder Press - 2 sets x 10 reps x 30bs.
4. Barbell Curls - 2 sets x 10 reps x 50lbs
5. Chin Ups - 2 sets x 10 reps x 145/151lbs.
Calorie Intake:
Wala pa ko nakikitang gumagawa niyan.
Hmm. Mukhang ok yang more reps ah..I guess unti untiin ko lang. Actually, mahirap talaga ang pullup/chin ups - talagang rely ka sa upper body muscles mo.
10 mins - 1 min walk, 1 min run (5, 11)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 25/30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 40/30/30 reps x bodyweight
12 mins - 8 mins walk, 5 min run (5, 10)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 40/30/30 reps x bodyweight
10 Mins - 1 min walk, 1 min run (5 and 11)
1. Barbell Bench Press - 2 sets x 10 reps x 132lbs.
2. Dumbbell Shoulder Press - 2 sets x 10 reps x 30bs.
3. Barbell Curls - 2 sets x 10 reps x 50lbs
4. Standing Barbell Press - 2 sets x 10 reps x 50lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 70lbs.
10 mins - 5 mins walk, 5 mins run (5 and 11)
1. Barbell Bench Press - 2 sets x 10 reps x 132lbs.
2. Dumbbell Shoulder Press - 2 sets x 10 reps x 30bs.
3. Barbell Curls - 2 sets x 10 reps x 50lbs
4. Standing Barbell Press - 2 sets x 10 reps x 50lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 70lbs.
10 mins - 1 min walk, 1 min run (5, 11)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 40/30/30 reps x bodyweight
12 mins - 8 mins walk, 5 min run (5, 10)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 40/30/30 reps x bodyweight
10 Mins - 1 min walk, 1 min run (5 and 11)
1. Barbell Bench Press - 2 sets x 10 reps x 132lbs.
2. Dumbbell Shoulder Press - 2 sets x 10 reps x 30bs.
3. Barbell Curls - 2 sets x 10 reps x 50lbs
4. Standing Barbell Press - 2 sets x 10 reps x 50lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 70lbs.
10 mins - 5 mins walk, 5 mins run (5 and 10)
Di ko natapos sets ko bilang late na ko nakapaggym... bawiin nalang mamaya!
10 mins - 1 min walk, 1 min run (5, 11)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 40/30/30 reps x bodyweight
12 mins - 8 mins walk, 5 min run (5, 10)
1. Squats - 1 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 55lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 40/30/30 reps x bodyweight
Dibale kuya vinch you are strong na! ^^ bigyan nyo po ako nang magandang exercise form para sa abs ko ^^ Nag crunch na kase gusto ko pa lumobo yung crunch yung gym kasi namin dito wala ganong equipment ^^ Walang threadmill.
Ah! Legs ang tama nito. Bale lower body portion ang tinitrain ko, every other day. Salitan sila ng upper and lower.
hehehe ginawa mong tuta si bro scorched.
Di naman po puppy dimzon ^^ HEHEHEHEHE! Nagka abs na rin sa wakas 4packs nga lang nyahahahaha! Pano magka sixpacks. pa guide puppy dimzon plss ^^
12 Mins - 1 min walk, 1 min run (5 and 11)
1. Barbell Bench Press - 2 sets x 12 reps x 132lbs.
2. Machine Rows - 2 sets x 12 reps x 110bs.
3. Barbell Curls - 2 sets x 12 reps x 60lbs
4. Standing Barbell Press - 2 sets x 12 reps x 70lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 90lbs.
10 mins - 5 mins walk, 5 mins run (5 and 11)
1. Barbell Bench Press - 2 sets x 12 reps x 132lbs.
2. Machine Rows - 2 sets x 12 reps x 110bs.
3. Barbell Curls - 2 sets x 12 reps x 60lbs
4. Standing Barbell Press - 2 sets x 12 reps x 70lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 90lbs.
10 mins - 1 min walk, 1 min run (5, 11)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 35lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 60lbs.
4/5. Crunches/Elbows to Knees Sides/Side Crunches - 2 sets x 40/30/30 reps x bodyweight
12 mins - 7 mins walk, 5 min run (5, 10)
1. Squats - 2 sets x 12 reps x 154lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 35lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 60lbs.
4/5. Crunches/Elbows to Knees Sides/Side Crunches - 2 sets x 40/30/30 reps x bodyweight