Squats (lowbar setup) - 7-8x3x227lbs, 4-5x3x249lbs
Machine Leg press (wide stance-upper part of the foothold setup) - 10x1x308lbs, 10x1x396lbs, 10x1x506lbs, 7x1x616lbs.
Lying leg curls 10x3x95lbs
Glute machine - 10x3x65lbs
Calf-raise (leg press machine) 12-15x3x506lbs
I have decided to change the setup of the bar for my squats since im having trouble of getting the depth (parallel or below) i want for squats without compromising my form also change my stance from "shoulder width" to somewhat similar to "oly stance", somewhat becise its not as wide as the olympic stance but wider than my shoulder width for sure. so far below parallel is acheivable at the 249lbs range though i can only make 3-4 reps in proper form 5th is where i always fail on form hehehe but i will work on that i guess medyo drained na rin ako because of my first sets kaya bumibigay na ko sa 5th rep during my last sets. hehehe
First day on IF, trained "fasted" w/ just BCAA as PWO meal (meal nga ba? LOL!) no decline in strength at all. will check my progress w/ IF and see what happens. hehehe
@noobie nagrerespond naman katawan ko sa keto eh hehehe wala naman ako naging prob dun, gusto ko lang sumubok ng ibang protocol kasi may balak akong subukan eventually.
@insan monch yep mas less complicated ung IF though i can't tell yet kung anu magiging effect sakin we'll have to see that later on, wala naman ako prob sa "fasted training" kasi ginagawa ko na yun dati pa though di pa ako educated sa IF nun. hehehe
Biceps:
Ez bar Curls 10-12x4x65lbs
DB Concentration Curls 10-12x3x20lbs, 9x1x25lbs
Db Hammer Curls 10x2x35lbs, 10-13x2x40lbs (per arm)
Ez bar 21's 21x4x40lbs
Triceps:
Ez bar Skull crushers 10x4x75lbs
Rope Pulldowns 10-12x4x85lbs
Cable Tri Extensions 10-12x4x110lbs
One Arm Pulldowns 3 sets 20lbs (to failure)
Update! Update! Progress pics!
Not much of a difference sa lapad, sa "thickness" nagkatalo hehehe.
thanks! yung sa pic actually last week ko ng KETO pa yan. mga after 8 weeks ko sa IF try ko magpakuha ulit. Salamat nga pa la sir milk sa pagpapahiram ng camera fone mo. hehehe
yu oh! ahahaha late ko pa na bigay sa kanya yung updated pics! meron namang visible improvements kahit papano kaya di na din masama. switch na ba ng IF?
not bad nga actually for 4 weeks na interval between nung last pic hehehe. Last week pa ako naka IF sir milk, medyo nasa "experimentation" stage pako pagdating sa tamang dami ng pagkain daily para mas lalo ako "numipis" hehehe
All of these were done @84lbs 6reps per exercise and in 6 rounds
BB Exercises per round (according to their order when it was done):
Romanian Deadliftsx6
Bent-Over Rowsx6
Shrugsx6
Hang-cleans, Military press, Front Squat (all were done in succession for 1 rep) x6
nakita ako ng isang regular na nakaksabay ko sa buhat sa gym kanina and akala nya i was doing my back workouts, nung sinabi ko na cardio day ko, he had this puzzled look more likely when you say cardio it means either nasa bike ka or TM or any other cardio machine hehehe. then when he saw me doing the hang cleans successions sabi nya "pang weightlifting pala yang ginagawa mo eh? mahirap yan." sabi ko BB complex lang ginagawa ko at eto yung cardio ko. Then he said "Ahhhh...." still w/ the puzzled look. oh well!!! hahaha! :cool:
lol, natawa ako sa kwento mo sir kase may nakita din ako sa gym namin na gumagwa ng hang cleans at sinabi na cardio daw yung ginawa nya.. na puzzled din ako. haha
hahaha... well its not a common form of cardio so i'm not surprised mdyo naging puzzled ung look sakin ni kuya hehehe. highly recommnded ni master mighty to eh, saka ive read na mas muscle sparing ito compared sa convetional machine cardio.
Not a good back day i'd say. except dun sa isang "nene" na matagal ko nang iniispatan sa gym hehehe. nakita ko sya sa TM kanina at ang iksi ng suot *drool* :P
Comments
Warm Up : Squats (lowbar setup) - 10x3x150lbs
Working sets:
Squats (lowbar setup) - 7-8x3x227lbs, 4-5x3x249lbs
Machine Leg press (wide stance-upper part of the foothold setup) - 10x1x308lbs, 10x1x396lbs, 10x1x506lbs, 7x1x616lbs.
Lying leg curls 10x3x95lbs
Glute machine - 10x3x65lbs
Calf-raise (leg press machine) 12-15x3x506lbs
I have decided to change the setup of the bar for my squats since im having trouble of getting the depth (parallel or below) i want for squats without compromising my form also change my stance from "shoulder width" to somewhat similar to "oly stance", somewhat becise its not as wide as the olympic stance but wider than my shoulder width for sure. so far below parallel is acheivable at the 249lbs range though i can only make 3-4 reps in proper form 5th is where i always fail on form hehehe but i will work on that i guess medyo drained na rin ako because of my first sets kaya bumibigay na ko sa 5th rep during my last sets. hehehe
First day on IF, trained "fasted" w/ just BCAA as PWO meal (meal nga ba? LOL!) no decline in strength at all. will check my progress w/ IF and see what happens. hehehe
@insan monch yep mas less complicated ung IF though i can't tell yet kung anu magiging effect sakin we'll have to see that later on, wala naman ako prob sa "fasted training" kasi ginagawa ko na yun dati pa though di pa ako educated sa IF nun. hehehe
Warmup: RC Rotations
Front delts:
Smith Machine Seated Military Press 10x10x55lbs
Middle delts:
Standing Side laterals 10-15x5x20lbs per arm
Seated Side laterals 10-15x5x12lbs per arm
Rear Delts:
Seated Bent-over rear delt raises 10-12x5x25lbs per arm
Rotary Upper Back machine (low seat setup) 10-12x5x100lbs
Traps:
DB Shrugs 12-15x4x85lbs per arm
Warmup: RC Rotations
Biceps:
Ez bar Curls 10-12x4x65lbs
DB Concentration Curls 10-12x3x20lbs, 9x1x25lbs
Db Hammer Curls 10x2x35lbs, 10-13x2x40lbs (per arm)
Ez bar 21's 21x4x40lbs
Triceps:
Ez bar Skull crushers 10x4x75lbs
Rope Pulldowns 10-12x4x85lbs
Cable Tri Extensions 10-12x4x110lbs
One Arm Pulldowns 3 sets 20lbs (to failure)
Update! Update! Progress pics!
Not much of a difference sa lapad, sa "thickness" nagkatalo hehehe.
Thanks insan hehehe
All of these were done @84lbs 6reps per exercise and in 6 rounds
BB Exercises per round (according to their order when it was done):
Romanian Deadliftsx6
Bent-Over Rowsx6
Shrugsx6
Hang-cleans, Military press, Front Squat (all were done in succession for 1 rep) x6
nakita ako ng isang regular na nakaksabay ko sa buhat sa gym kanina and akala nya i was doing my back workouts, nung sinabi ko na cardio day ko, he had this puzzled look more likely when you say cardio it means either nasa bike ka or TM or any other cardio machine hehehe. then when he saw me doing the hang cleans successions sabi nya "pang weightlifting pala yang ginagawa mo eh? mahirap yan." sabi ko BB complex lang ginagawa ko at eto yung cardio ko. Then he said "Ahhhh...." still w/ the puzzled look. oh well!!! hahaha! :cool:
ds turuan mo ko nyan ha...
Warm-up: RC Rotations
Pull-ups:2 sets to failure
Deadlifts: 4x7-8x293lbs
BB Bent-over rows 4x8-10x150lbs
T-bar rows 3x8-10x110lbs, 1x8x121lbs
Lat Pulldowns Wide grip 2x8-10x100lbs, 1x8-10x115lbs, 1x8-10x130lbs
Machine pullovers 4x8-10x110lbs
Not a good back day i'd say. except dun sa isang "nene" na matagal ko nang iniispatan sa gym hehehe. nakita ko sya sa TM kanina at ang iksi ng suot *drool* :P
bakit parang nabored mga nag back day??
Basta ako sobrang busog!!!ahahaha..me shot pa ng onti...ahahaha