DB bench press
35/35 x 12
50/50 x 10
70/70 x 6
70/70 x 8
70/70 x 10 ( spotted at 8-10 reps )
50/50 x 10
Decline bb bench press
135 x 8
155 x 8
155 x 5
155 x 5
155 x 5
155 x 4
155 x 3
Dips
BW x 3 x 12
HS machine press
230 x 3 x 8
peck flyes machine
60 x 15
70 x 15
80 x 15
100 x 8
100 x 6
Tricep pulldown
120 x 3 x 10
supersets
1 arm alternating rope tricep pulldown
30/30 x 3 x 10
Ez bar bicep curls
50/50 x 3 x 12 ( fackin left forearms area hurting so sheet! tendinitis na ata to, ang sakit sa curling )
supersets
DB alternating hammer bicep curls
25/25 x 3 x 10
abs 15mins
Swolefie :
2 mos and counting taho everyday all right at 143 - 145 lbs current weight...
Hanging leg raises 5 x 15 = sa rehas ng gate lol
Dragon flags 4 x 5 = sa bangkito
circuit 5 sets
crunches x 20
leg tucks x 15
ab twist x ewanish
planks 3 minutes hold
Pa rant... nabawasan nanaman ako ng timbang shet! 140lbs na lang ako sarado... demet! kulang kasi pera, palpak nutrition ko, bawi na lang sa paglamon ng kanin at ulam ulet... -3-4 lbs sad kant!
8:00am-9:20am
Project arms gym
Stretch mobility 15mins
Conventional Deadlifts
135 x 2 x 10
225 x 2 x 4
315 x 5
355 x 3
335 x 4
Today's activity, getting my max weight and reps without or little assistance on BB bench press as much as possible.
BB bench press
bar x 2 x 10
85 2 x 10
135 x 5
175 x 8 no assistance, might get this as my possible max reps for Wendler
180 x 6 same
205 x 5 with little assist
135 x 2 x 10
Felt strong and solid after a month without using the bb bench press.. istrung! #dalmatians
BB incline press
135 x 5 x 10
Dips
BW x 3 x 15
Peck deck flyes machine
60 x 5 x 10
Tricep v bar pull down
80 x 5 x 10
Ez bar tricep extensions
30 x 3 x 10
hanging legraises, dragon flags, leg tucks, crunches, planks, ab rollers 15mins
Pa rant... nabawasan nanaman ako ng timbang shet! 140lbs na lang ako sarado... demet! kulang kasi pera, palpak nutrition ko, bawi na lang sa paglamon ng kanin at ulam ulet... -3-4 lbs sad kant!
gawd namimiss ko na yang timbang na yan. lowest ko lang 148 after an overkill caloric deficit na 2 months. hinihimatay na ako nun hahaha. Enjoy na lang sa lamon for the extra strength.
In fairness, 2.5 x BW ka na sa DL. malapit na mag 3!
Started the day strong with 1 cup of strong black barako coffee for 1st week of Wendler 5/3/1
Will be doing this cycle for 12 weeks with different assistance exercises..
Main goal for the entire program to get easy base poundages 405 lbs Deadlifts, 225 bench presses, 315 squats, 135 OHPs. Hopefully makuha ko sana during the entire program..
8:10am-9:30am
Project arms gym
Week 1 Wendler 5/3/1 Big but boring assistance exercises with addons
15mins dynamic stretching.
OHP
Warmup sets
45 x 10
55 x 5
65 x 5
Worksets 5/3/1
65 x 5
75 x 5
85 x 8
Assistance Lifts
OHP
55 x 5 x 10
Chinups
5 x 10
Arnold press
25 x 5 x 10
Reverse peck deck flyes
40x10
50x10
60x10
70x10
80x10
Side lateral raises
15/15 x 10
superset
front db raises
15/15 x 10 (Decided to drop the weight coz form were shitting during the sets)
Comments
Agree. Ako kanina sa apat na oras lang tulog, bumabagsak pa rin ako. LOL. Nakaka-ilang kape ka sa ganyan @Jettie ?
Nakatulog naman ako paguwi ko kahit naka pamasok pa ko hahaha.. Pero kinaya naman, nadala siguro ng maganda pasok ng karne sa katawan ko. LOL
Mahirap taena, mainit na , nakaka antok pa sa gym, may sipon pa ko..
Buti na lang wala tao sa gym kaya nakahinga pa rin..
@Maloy
marami tol, dyan sila boss dalton, allen, monch, mukha lang ako malaki sa pic nakuha ng zoom!
Project arms gym
Stretch , mobility 15mins
Conv. DL
135 x 2 x 10
205 x 8
225 x 6
315 x 5
355 x 3
315 x 4
Chinups
BW x 2 x 10
BW + 35 x 6
BW + 20 x 7
BW + 15 x 7
Bent over rows
135 x 5 x 5
Alternating Bicep curls
25/25 x 3 x 12
Hanging leg raises
bw x 3 x 10
Crunches, leg tucks
done
PRoject arms gym
Stretch 15mins, mobility
DB bench press
35/35 x 12
50/50 x 10
70/70 x 6
70/70 x 8
70/70 x 10 ( spotted at 8-10 reps )
50/50 x 10
Decline bb bench press
135 x 8
155 x 8
155 x 5
155 x 5
155 x 5
155 x 4
155 x 3
Dips
BW x 3 x 12
HS machine press
230 x 3 x 8
peck flyes machine
60 x 15
70 x 15
80 x 15
100 x 8
100 x 6
Tricep pulldown
120 x 3 x 10
supersets
1 arm alternating rope tricep pulldown
30/30 x 3 x 10
Ez bar bicep curls
50/50 x 3 x 12 ( fackin left forearms area hurting so sheet! tendinitis na ata to, ang sakit sa curling )
supersets
DB alternating hammer bicep curls
25/25 x 3 x 10
abs 15mins
Swolefie :
2 mos and counting taho everyday all right at 143 - 145 lbs current weight...
sana di pa ko pwede mag bra!
6:00pm-6:45pm
Homeworkout core training
Hanging leg raises 5 x 15 = sa rehas ng gate lol
Dragon flags 4 x 5 = sa bangkito
circuit 5 sets
crunches x 20
leg tucks x 15
ab twist x ewanish
planks 3 minutes hold
late logs..
Friday 7:00pm-8:00pm Mega Power Gym
Wall deepsquat stretch,mobility 15mins
Back squats *without the bar weight*
bar x 2 x 15
100 x 2 x 10
170 x 8
200 x 5
270 x 3
300 x 3
320 x 2 PR
200 x 6
Leg press
300 x 3 x 8
Leg extensions
100 x 4 x 15
Seated calf raises
100 x 3 x 15
done
8:30pm-9:45pm
RC stretch mobility 10mins
Seated DB press
30/30 x 12
40/40 x 10
45/45 x 5
45/45 x 5
45/45 x 5
45/45 x 6
45/45 x 6
DB side lateral raises
15/15 x 3 x 12
supersets
Alternating db front raises
15/15 x 3 x 12
Reverse peck deck fyles
70 x 12
80 x 12
90 x 12
100 x 10
dropsets
80 x 6
60 x 5
40 x 6
20 x 10
Front raises ez bar close grip
30 x 4 x 10
supersets
Modified wide upright rows
30 x 4 x 10
Shoulder press machine
50 x 12
60 x 12
70 x 10
80 x 8
dropsets
60 x 4
30 x 5
DB shrugs
80 x 3 x 10
Ez bar upright rows
50 x 3 x 10
Done
8:00am-9:20am
Project arms gym
Stretch mobility 15mins
Conventional Deadlifts
135 x 2 x 10
225 x 2 x 4
315 x 5
355 x 3
335 x 4
Chinups - double Underhand grip
bw + 35 x 5
bw + 20 x 6
bw + 15 x 7
Bent over rows
155 x 5 x 5
hanging leg raises 4 x 10
dragon flags flat bench 4 x 3
Project arms gym
Stretch, mobility 15mins
Today's activity, getting my max weight and reps without or little assistance on BB bench press as much as possible.
BB bench press
bar x 2 x 10
85 2 x 10
135 x 5
175 x 8 no assistance, might get this as my possible max reps for Wendler
180 x 6 same
205 x 5 with little assist
135 x 2 x 10
Felt strong and solid after a month without using the bb bench press.. istrung! #dalmatians
BB incline press
135 x 5 x 10
Dips
BW x 3 x 15
Peck deck flyes machine
60 x 5 x 10
Tricep v bar pull down
80 x 5 x 10
Ez bar tricep extensions
30 x 3 x 10
hanging legraises, dragon flags, leg tucks, crunches, planks, ab rollers 15mins
gawd namimiss ko na yang timbang na yan. lowest ko lang 148 after an overkill caloric deficit na 2 months. hinihimatay na ako nun hahaha. Enjoy na lang sa lamon for the extra strength.
In fairness, 2.5 x BW ka na sa DL. malapit na mag 3!
Here's my current 1 RM based on wendler online calculators.. All stats listed done on solo, no assist, raw , and pure guts lol
Massah, we're not worthy....
Started the day strong with 1 cup of strong black barako coffee for 1st week of Wendler 5/3/1
Will be doing this cycle for 12 weeks with different assistance exercises..
Main goal for the entire program to get easy base poundages 405 lbs Deadlifts, 225 bench presses, 315 squats, 135 OHPs. Hopefully makuha ko sana during the entire program..
8:10am-9:30am
Project arms gym
Week 1 Wendler 5/3/1 Big but boring assistance exercises with addons
15mins dynamic stretching.
OHP
Warmup sets
45 x 10
55 x 5
65 x 5
Worksets 5/3/1
65 x 5
75 x 5
85 x 8
Assistance Lifts
OHP
55 x 5 x 10
Chinups
5 x 10
Arnold press
25 x 5 x 10
Reverse peck deck flyes
40x10
50x10
60x10
70x10
80x10
Side lateral raises
15/15 x 10
superset
front db raises
15/15 x 10 (Decided to drop the weight coz form were shitting during the sets)
10/10 x 4 x 10
supersets
10/10 x 4 x 10
Done
Project arms gym
Week 1 Wendler 5/3/1 Big but boring assistance exercises with addons
Dynamic stretch 15mins
Conventional Deadlifts
Warmup sets
140 x 5
180 x 5
215 x 3
Worksets
230 x 5
265 x 5
305 x 6
Assistance exercises
Conventional Deadlifts
180 x 5 x 10
Hanging leg raises
5 x 10
Wide grip pull ups
5 x 5/6/7/8/9
Ez bar wide grip bicep curls
70 x 5 x 10
Done
Project arms gym
Week 1 Wendler 5/3/1 Big but boring assistance exercises with addons
Dynamic stretch 15mins
Warmup sets
Barbell Bench Press
85 x 5
105 x 5
125 x 3
Worksets
135 x 5
155 x 5
175 x 8
Assistance exercises :
Barbell Bench Press
105 x 5 x 10
Dumbell Rows
75/75 x 5 x 10
BW dips
5 x 10
Triceps extension db
15/15 x 3 x 10
supersets
Tricep kickback
5/5 x 3 x 20
Done
Project arms gym
Week 1 Wendler 5/3/1 Big but boring assistance exercises
Static and Dynamic Stretches 15mins
Barbell Back squats
Warmup sets
110 x 5
140 x 5
165 x 5
Worksets
180 x 5
205 x 5
235 x 5
Assistances lifts
BB Front squats
140 x 5 x 10
Leg curls
50 x 10
60 x 10
70 x 10
70 x 10
70 x 10
Standing Calf Raises
300 x 3 x 20
Hindi ko na kaya dagdagan pa sobrang pagod na ko at wala na kapangyarihan ! Konti lang ng exercises pero deads naman ako!
Wendler Week 1 done
Tomorrow will start the Week 2 !
11:50am-1:00pm
Project arms gym
Week 2 Wendler 5/3/1 Big but boring assistance exercises
Static and Dynamic Stretches 15mins
OHP
warmup sets
40 x 5
50 x 5
55 x 3
Worksets
70 x 3
80 x 3
90 x 5
Assistance lifts
OHP
55 x 5 x 10
Chinups
bw x 5 x 10
DB side lateral raises
10/10 x 5 x 10
supersets
front db raises
10/10 x 5 x 10
Reverse peck deck machine flyes
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
Bicep ropes pull down cable machine * di ko alam exact term lol * supersets with v bar tricep pull down
30 x 10 / 40 x 10 / 50 x 10 / 60 x 10 /
70 x 10 / 80 x 10 / 90 x 10 / 100 x 10
Abs slicer workout Circuit
Mountain climbers 30secs
Knee tucks 15 reps
Mountain climbers 30 secs
Double tap side twist 15 reps
Mountain climbers
Flutter kicks 100 reps
Mountain Climbers 30 secs
Double tap opposite side twist 15 reps
Mountain climbers 30 secs
Crunch hold 20 secs
Mountain climbers 30 secs
Done
Done
ang inet!
Kaya nga "Strike the iron whilst its hot!"
Project arms gym
Week 2 Wendler 5/3/1 Big but boring assistance exercises
Conventional Deadlifts
Warmup sets
140 x 5
180 x 5
215 x 3
Worksets
250 x 3
280 x 3
320 x 4
Assistance
Conv Deadlifts
180 x 5 x 10
Hanging leg raises
5 x 10
Wide pullups
3 x 10
done
Groupworkout with Vinch, rratvino, iamsamsonjeff, beardugo
Double Biceps posedown ni Jeff at Raymond!
Triceps daw kami ni Raymond
Anyare Jeff?
First time ko magpose ng ganito lol
Ilabas ang palikpik
Another grupo el posero! kunware me abs pa daw ako
Na bully yung kaklase ni Jeff ni Raymond at ni Vinche lol