popoycanton's log
popoycanton
Posts: 216
Cycle 2 week 3
Shoulder Press Mon, 10 Mar
Set 1 95.00 x5
Set 2 110.00 x3
Set 3 120.00 x5
PR: Set 3=5
Accessory
seated DB OHP
40x5x10
Lat work DB rows
40x10
60x10
100x10
60x20
cardio
bike ride
Distance 12.5km
Moving Time 36:43 minutes
Avg Speed 20.5km
Elapsed Time 36:43
Shoulder Press Mon, 10 Mar
Set 1 95.00 x5
Set 2 110.00 x3
Set 3 120.00 x5
PR: Set 3=5
Accessory
seated DB OHP
40x5x10
Lat work DB rows
40x10
60x10
100x10
60x20
cardio
bike ride
Distance 12.5km
Moving Time 36:43 minutes
Avg Speed 20.5km
Elapsed Time 36:43
Comments
I ate 250grams in one sitting, shit sira ung diet...Ung gumagawa kasi nito limited lang ung volume at hindi lingo-lingo ang gawa, so medyo special sya in a sense. Limited edition halaya lol
paano ninyo iniiwasan ang sweets? Yan ang kryptonite ko.
Deadlift 11 Mar
WU
1platex5
+20x5
2px3
2p+20x1
Set 1 250x5
Set 2 285x3
Set 3 315x3
PR: Set 3
165x10 sumo
165x10 sumo
165x10
165x8 sumo
165x10 sumo
lat PD
?? 3x12
abs
roman chair leg raises
3x12
cardio
bike 40 mins
20 kph
bike 60 mins
20kph
Feeling strong. I have a lingering feeling that if I train more hip adductor I'll have a move solid pedal stroke and more economy to relax my upper body on-saddle. I'll hit the adductor machine next time in the gym.
mirin DL stats sir\m/
thanks paps
face pull 40 to 60 = 50reps total
adductor machine 60x20, 80x20
12kg KB swings x 15
12kg KB snatch x 15
heart rate is up, nice
Bench Press Thu, 13 Mar
WU
20x10
1px5
Set 1 135.00 x5
Set 2 155.00 x3
Set 3 175.00 x3
PR: Set 3 3
DBBP incline
40x12
40x12
50x12
DBBP flat
50x12
40x12
40x12
DB rows
45x10
60x10
80x10
60x20
lat PD
80x3x12
DB tri extensions
35x2x12
cable tri extensions
forgot x2x12
adductor machine 60x20, 80x20
walk 20 plus mins
Felt bloated after lunch. Only thing different today meal-wise was instead of instant noodles for breakfast, I ate two servings of oat meal and for lunch an extra 0.5 rice. This is something to observe in the future.
*by the way I rotate the instant noodles w/ ham sandwiches, burgers, oats. It just so happen we have a lot of noodles this week.
adductor machine felt strong, am going to do this at least 3xweek.
facepull
40-60=50reps
adductor machine 80x2x20
WU
20x5
1px5
1p+20x3
Set 1 190.00
Set 2 215.00
Set 3 240.00
PR: Set 3 2
135 x10
135 x10
135 x10
135 x20
adductor machine superset w/ squat
80x3x20
done as I'm short on time.
I got to remember to get large valsalvas every time even on accessory work, not the quick sh!t I do now.
Shoulder Press
WU
Set 1 85 x5
Set 2 100.00 x5
Set 3 110.00 x7
PR: Set 3 7
Accessory
seated DB OHP / Superset curls
35x10x10 / 20x10x10
deltoid lat raises / Supset preacher
15 x4x12 / 15x4x10
cardio
bike ride
40 mins
20 kph
as requested
WU
Set 1 85 x5
Set 2 100.00 x5
Set 3 110.00 x9
PR: Set 3 9
Accessory
seated DB OHP / Superset tri push downs
35x5x10 / 50x5x10
deltoid lat raises / Supset ez curls
20 x5x10 / 30x5x10
adductor machine
stack x 20
stack + 20 x 20
cardio
bike ride
40 mins
20 kph
saka na ako post ng pics pag significant na ung fat loss ko; ang lalaki ng katawan ng karamihin dito, out of place ang pic ng fat guy.
bro, ok lang ke fat o ke skinny, reference mo yan dito at agag motivation sa darating na panahon sa mga newbie na makakita
hip flexor wall stretch
foam roll back
WU
1px5
1p+20x5
2px3
Set 1 225.00 x5
Set 2 260.00 x5
Set 3 290.00 x5
PR: Set 3 5
t-rows
90x4x12
lat pull
100x4x10
cardio
bike
30 mins
20kph
had a flat, dammit.
Now feeling the cal deficit, weights feel heavy.
notes to self
Re-evaluating goals, no more of this wishy washy get stronger while losing fat; just lose the fat PERIOD!
Increase in strength not a priority right now.
Avoid , if possible, though not necessary strength loss.
maintain intensity each workout whether it means adding a bit of weight or maintaining or going down - all is good.
Reevaluate which one I can do handle better, 5x10 or 5x5 volume w/ regards to intensity.
I agree chief.
I'm going to stick to the weights I do know and not add to the bar. Ok na bawasan kung kailangan. I'm still going to do the main lifts plus 4 assistance light for volume. Ang iniisip ko ung main lifts ko mag provide ng intensity tapos ung assistance light may provide ng volume. Ano sa tingin mo, it makes sense? or should I do something else?
I appreciate your input ty.
suggestion ko lang. first, increase mo muna yung calories mo to 3000cals. ngayon kasi nasa 8calories/lb of BW lang kinakain mo, eto itsura nyan:
ang baba diba? kahit sa 130lbs na tao deficient pa din yan, no doubt manghihina ka talaga. yung 3k calories around maintenance mo lang yan pero since mukhang ang gusto mo e mag-lose ng weight. magandang starting point yan. pwede mo gawin increase ka 500cals next week then 500cals ulit sa susunod hangang regular 3k cals minimum na kinakain mo. parang ganito:
sa training naman, make your assitance lifts heavy also pero hindi naman sobrang bigat na 4 reps lang magagawa mo. yung weight na makaka 6-10reps ka. sa experience ko mas lumalakas ako pag progressive lahat ng lifts ko dahil may chain reaction ang strength.
thanks paps, very informative. Nasa 8kcal pala ako. ..hmmm I'm still losing weight, siguro I'll milk the deficit for now and add 500 when I stall. Thanks again.
kahapon
Bench Press Thu, 27 Mar
WU
Set 1 120.00 x5
Set 2 140.00 x5
Set 3 160.00 x7
PR: Set 3 7
BBBP
95x5x10
decline BBBP
95x4x12
DB flys
20x4x12
tri pushdowns
40x4x20
adductor machine
Sx20
S+35x20
cardio
bike 40 mins
20kph
WU
20x5
1px5
1p+20x5
Set 1 170.00 x5
Set 2 195.00 x5
Set 3 225.00 x2
PR: Set 3 2
leg press
200x4x15
adductor machine
sx20
s+45x10
cardio
bike
90 mins
20kph
naiipit ung skin ko sa bar @or near bottom of traps. ngayon lang nangyari ito, baka dun sa suot ko shirt.
cardio
bike
40 mins
20kph
March 30, 2014
fasted cardio
bike
60 mins
20kph
did some computer stuff for 30 mins, then ate.
WU
Set 1 90.00 x 3
Set 2 105.00 x 3
Set 3 120.00 x 5
PR: Set 3 5
DB seated Press
35 x 4 x 12
Side Laterals/Rear Laterals
20 x 4 x12
EZ Curls
40 x 4 x12
adductor
s x 4 x 15
Tuesday April 1, 2014
Squat
WU
x 8 x 3 @ ~ 70% (1 min rest periods)
Bench
WU
x 8 x 3 @ 70% (1 min rest periods)
lat pull 100 x 15 x 3 sets
Curls 20 x 15 x 2 sets
@badass_vinch