Metalmorphosis: A transformation Journal of an Iron Maniak

ironpump666ironpump666 Posts: 309
in Personal Journals
I Decided to start my own journal to get feed backs from the Mods and fellow members dito sa PBB. Hopefully ma update ko to palagi since im not always online.

I shift to 5x5 workout After my LASIK and after recovering from severe Fever.

Pics:
This is me nung di pa ako nag wo work out.
4hti7k_th.jpg

After 4-5 Mos. of training 3x/week:
15yt55l_th.jpg

Sorry, hindi maganda ang kuha ng fone ko kase lo-fi lang xa..
«1345

Comments

  • monching11monching11 Posts: 7,273
    Your own journal at last!
  • ironpump666ironpump666 Posts: 309
    Legs Day ko pala yesterday. Walang spotter kaya hinay2x lang muna ako sa pag bubuhat.

    Calves: Standing Calve raise: 3 x6-8
    1st: 200lbs
    2nd: 210lbs
    3rd:: 220lbs
    Seated Calve Press: 2 x6-8
    1st: 100lbs
    2nd: 11olbs

    Squats: 4 x4-6
    1st: 160lbs
    2nd: 190lbs
    3rd: 200lbs
    4th: 210lbs
    Seated Leg Press: 2 x4-6
    1st: 180lbs
    2nd 200lbs
    Stiff Leg Dead Lifts: 3 x4-6
    1st: 80lbs
    2nd: 90lbs
    3rd: 100lbs

    sumasakit pa legs at calves ko kase 2weeks na di ako naka pag legs ayun, punished xa masyado.Abs + Back day ko sa gym mamayang hapon. looking forward for more intense workout this time.. mag 4hrs lang tulog ko kagabi kase halos boong araw akong natulog sa bahay kahapon gising lang tuwing feeding time..hahaha wala kaseng magawa eh.

    Back routine for 4weeks:
    ABS:
    -Weighted Leg Raise: 2 x failure
    weight added: 10lbs
    -Cable Crunch: 2 x failure
    weight added: 30lbs

    BACK:
    -Wide grip pull down: 3x 4-6
    160-170-200lbs
    -Close grip Pull down: 2 x4-6
    170-180lbs
    -Cable Rows: 2 x4-6
    250-300lbs
    Dumb Bell Rows: 1 x4-6
    75-80lbs
  • donbuhdonbuh Posts: 3,164
    anu depth mo ng squat??bigat ng load mo ah...
  • ironpump666ironpump666 Posts: 309
    hindi maxadong deep ser.. may injury kase ako sa likod eh.. yung tama lang na mag touch yung upper calves ko sa hind legs ko.. tama ba? hahaha.. minsan sa smith machine ko ginagawa para ma deep ko squats ko.
  • donbuhdonbuh Posts: 3,164
    ahh ok..ako kasi max ko ngayon 120lbs+40lbs bar kasi gusto ko mag focus sa depth and form..kapag nagload pa ulit..hindi na machieve yung depth eh..meron din akong lower back pain...kelangan din sanayin maging flexi..

  • DSmallDivideDSmallDivide Posts: 4,565
    nice lifts! heavy ass weights indeed! hehehe. natuwa ako dun bro sa title ng journal mo, "iron maniak" ahaha lumabas na sa wakas in the open ang isa pang kapatid natin @dalmas @toysuki hehehe. :P
  • bardagulbardagul Posts: 658
    nice lifts, ambigats! gratz sa gains!

    ayos, meron na akong kasama sa Max-OT. :)
  • boss_jboss_j Posts: 1,243
    looking forward for a 200pounder iron mamaw ...

    goodjob boss
  • donbuhdonbuh Posts: 3,164
    boss jeriel sya yung designer natin for the slidder banner...ayus db?!!!
  • ironpump666ironpump666 Posts: 309
    donbuh wrote:
    ahh ok..ako kasi max ko ngayon 120lbs+40lbs bar kasi gusto ko mag focus sa depth and form..kapag nagload pa ulit..hindi na machieve yung depth eh..meron din akong lower back pain...kelangan din sanayin maging flexi..

    load talaga ako tas progressive kahit 2lbs/week or every 2weeks kase sa MAX-OT kailngan mo talaga mg lift ng heavy eh tas di maxado strict sa form. pero pag may spotter ako, shoot ako for the strict form! hehe
    DSmallDivide wrote:
    nice lifts! heavy ass weights indeed! hehehe. natuwa ako dun bro sa title ng journal mo, "iron maniak" ahaha lumabas na sa wakas in the open ang isa pang kapatid natin @dalmas @toysuki hehehe. :P
    ^hahahaha! Maniak talaga ako kase may lahing kambing eh..bwahahaha..
    bardagul wrote:
    nice lifts, ambigats! gratz sa gains!

    ayos, meron na akong kasama sa Max-OT. :)
    Thnx sir bardagul di naman ako masyadong mabigat talaga, maximize ko lang yung kaya kong buhatin.. i gained strenght sa MAX-OT training eh sa lahat nag programs na natry ko dito lang ako nag gain.
    jerielm wrote:
    looking forward for a 200pounder iron mamaw ...

    goodjob boss
    hahaha di na siguro ako aabot nyang 200lbs. nasa 175 - 180 lang yung target ko eh tas fully shredded na on that weight. sana maabot ko yan.. di naman ako nag mamadali eh..hehe
  • monching11monching11 Posts: 7,273
    Lakas! Naka cobra ka ba bro? hehehehe jk. Nice lifts there
  • ironpump666ironpump666 Posts: 309
    ^wala nga akong pre-workout supps eh.. tas nag stop nga akong mag creatine kase wala na ako sa budget.
  • donbuhdonbuh Posts: 3,164
    dami mu kasi sinusustentuhan...ahahaha
  • ironpump666ironpump666 Posts: 309
    hahahaah yung mga isda (anghel sa lupa) talaga naman oh.. hahaha anyways, today is Thursday and its my Chest + Traps Day sa Gym after shift. Hopefully no migrain na.. hahahahaha uuwi na sana ako kahapon ng biglang nawala yung sakit ng ulo ko.

    CHEST:
    -Incline Dumb Bell Bench Press: 3 x4-6
    warm up set: 35lbs - 55lbs (Max - OT warm up)
    Working Set: 1st: 60 2nd: 65 3rd: 70lbs
    -Flat Dumb Bell Bench Press: 2 x4-6
    Working Set: 1st: 65 2nd: 70lbs
    -Decline Dumb Bell Bench Press: 2 x4-6
    Working Set: 1st: 45 2nd: 50lbs

    TRAPS:
    - Barbell Shrugs: 2 x4-6
    Warm Up: 40kgs - 100kgs
    Working Set: 1st: 110kgs 2nd: 120kgs
    - Dumb Bell Shrugs: 2 x4-6
    Working Set: 1st: 80 2nd: 90lbs
  • ironpump666ironpump666 Posts: 309
    chest and traps day is done.. im very happy kase na max ko kanina lif to during flat DB bench press up to 75lbs/db for 7reps! for me. achievement na yun..atleast may improvement kahit konti I called it a day ;-)
  • donbuhdonbuh Posts: 3,164
    let's call it tonight...this is really is it!!

    Good job iron!!!
  • monching11monching11 Posts: 7,273
    Nice mukhang me another mamaw in the house na naman tau :D
  • ironpump666ironpump666 Posts: 309
    I feel a little pain on my chest.. tama lang yung 75lbs na increase.. hahahah madagdagan nga next week ng 80lbs tignan natin..hahaha super saiyan na ko kagabi nung last set ko ah.. Im hoping to gain more strength next week medjo ng lower ako ng carbs konti eh kase lumalaki na tiyan ko..anyways, today is my Abs + Biceps day.. kailangan ko talaga ng more mass sa braso ko kase parang kulang eh..

    ABS:
    -Weighted Leg Raise 2 xfailure
    -Weighted Side bends: 2x failure

    BICEPS:
    -Barbell Curl: 2 x4-6
    Warm up sets 10lbs - 50lbs
    Working Set: 1st: 60lbs 2nd: 70lbs
    -Pin Wheel Curls: 2 x4-6
    Working Set:1st: 50lbs 2nd: 55lbs
    -EZ Bar Curls: 2 x4-6
    Working Set: 1st: 70lbs 2nd: 80lbs
  • donbuhdonbuh Posts: 3,164
    may extra kong lower ab..gusto mo ilagay sa braso??ahahaha

    good job and keep it up iron...

    anu na nga pala update sa banner??no pressure ha...sana ma-up na natin sya within the week..baka kasi restricted na ko sa kabila next week..hehehe
  • ironpump666ironpump666 Posts: 309
    donbuh wrote:
    may extra kong lower ab..gusto mo ilagay sa braso??ahahaha

    good job and keep it up iron...

    anu na nga pala update sa banner??no pressure ha...sana ma-up na natin sya within the week..baka kasi restricted na ko sa kabila next week..hehehe
    Naku, maraming salamat sir buh.. kung pwede lang sana eh, why not? hahaha.. oi, ung banner nasa apartment kase ung laptop ko eh di ko pa makuha kase war kami ni kummander.. alam mo na kahit gaanu man tayo ka bangis, may trainer naman tayo eh..hahah (hindi ako ander, ayaw ko lang ng gulo) bukas na talaga e email ko na sayo yung banner natin. pasensya sa delay master :angel:
  • donbuhdonbuh Posts: 3,164
    may disclaimer...ahahaha
  • ironpump666ironpump666 Posts: 309
    My Meal plan (ewan kung tama ba to)

    Morning:

    6:00 AM:
    1 Scoop Whey Protein
    6:30 am:
    1 cup white rice
    1 ulam (pork or chicken)

    9:00 AM:
    2 Slices Wheat Bread
    3 Slices thin Kraft Eden Cheese
    8 Oz. Low fat or Skim Milk

    12:00 Nn:
    1 & 1/2 - 2 cups white rice
    1 Ulam (Chicken or Beef)
    1 Glass Iced Tea

    3:00PM:
    2 Slices Wheat Bread
    3 Slices thin Kraft Eden Cheese
    8 Oz. Low fat or Skim Milk or 1 Scoop Whey Protein

    Pre-workout (pag meron): Jack3d

    5-6PM (sometimes + 15mins) - Workout

    Post Workout: 1 Scoop Whey Protein

    7:00 PM:
    1 PM2 meal @ Mang Inasal + 1/2 rice

    9:00 PM:
    1 Scoop Whey Protein (with skim milk)/Casein

    Note:
    Pag Night shift ako, Bumibili ako ng Whole Lechon manok na Jumbo tas divide ko into 3-4 meals with 1 Cup white Rice
    then when Day shift, switch lang ako from cheese to Peanut butter as an alternative Palaman.
  • ironpump666ironpump666 Posts: 309
    Abs + Biceps day is done.. increased weight up to 60lbs (last working set for 5reps) on Pinwheel curls. rest day sat-sun sa gym. maybe I'll start my cardio next month.. ;-)
  • donbuhdonbuh Posts: 3,164
    keep it up..

    got the materials!!!ayus!!!

    salamat for exerting your effort and expertise!!!
  • ironpump666ironpump666 Posts: 309
    Eto nga pala ko taken last december 26 @ 165lbs.
    35hkyvp.jpg
    2yx1x6g.jpg2ed4bbl.jpg15zpmbn.jpg

    This is my photo taken at Jan 4, 2012 @ 168lbs. water retention lang siguro yung nagpabigat sa akin nya tsaka off week ako from training.
    14df61s.jpg
    20qcgeo.jpg

  • monching11monching11 Posts: 7,273
    nice, bulk ka bro or cut?
  • ironpump666ironpump666 Posts: 309
    may konting cuts pero di naman masyadong bulk bro.. hehehe ngpapalobo pa lang.. isa sa probs ko kase water retention ko kase malakas ako sa tubig eh.. hahaha sa tingin ko yun yung ngpapabigat sa akin tas dirty bulking lng ako mostly kaya nga di maka pag go for strict diet..
  • donbuhdonbuh Posts: 3,164
    huwaw pumo-progress pic ka na din!!lahahaha
  • bardagulbardagul Posts: 658
    ayus cuts @ separation na. iwas lang tayo sa salty foods @ deep fried. :)
  • ironpump666ironpump666 Posts: 309
    donbuh wrote:
    huwaw pumo-progress pic ka na din!!lahahaha
    :twitcy: eh kase, may pictures ako sa phone ko nakita ko..hahaha tas kinuha ko yung dates taken..
    bardagul wrote:
    ayus cuts @ separation na. iwas lang tayo sa salty foods @ deep fried. :)

    salamat sa tip sir.. di ko maiwasan minsan yung sodium kase i just eat kung anu meron sa karenderya eh.. di nga ako mkapag clean deit neto..hahahaha

    anyways, galing ako sa center for sight kanina ang had my Lsaik screening.. i a very happy kase pwede pa ako mag undergo ng surgey.. yun nga lang yung new procedure.. 95k yung damage.. i'll look forward for my new vision this wednesday.. and sa Gym namani'll do

    Delts + Triceps:

    -Standing DB Press: 3 x4-6
    Warm up set: 20lbs - 50lbs
    Working sets: 55-60-65lbs
    -Military Press: 2 x4-6
    Working sets: 40kgs - 42.5kgs
    -Side Laterals: 2 x4-6
    Working sets:45lbs-50lbs

    -Tricep pushdowns: 3 x4-6
    Warm Up Set: 20 - 80lbs
    Working sets: 85-90-95lbs
    -Skull crushers: 2 x4-6
    Working sets:60lbs-65lbs
    -Seated DB Externsions: 1 x4-6
    Working sets: 50lbs
Sign In or Register to comment.


© Vanilla Keystone Theme 2024