[align=center]Phase 1, Week 2, Microcycle 2, Day 12
Chest, Shoulders, Traps and Calves
:clean: [/align]
DB Shoulder Press
30's x 11
30's x 11
35's x 11
40's x 5 rp +0*New PR pero di naka abot sa target rep range* :banghead: [size=x-small](Tinginan lahat tao sakin kasi malakas daw grunt ko hahahaha Naka earphones ako kaya di ko alam na anlakas na pala )[/size]
Incline Bench Press
80 x 8
90 x 2
90 x 5 *New PR*
Incline DB Press
35's x 10
40's x 10
50's x 0 :banghead::banghead:[size=x-small] (Naka dalawang attempt akong buhatin to kaso naiiwan yung left arm ko ) [/size]
DB Lateral Raise
25's x 11 *New PR*
25's x 11
25's x 10 rp +5
DB Front Raises
25's x 11
25's x 11
30's x 10 rp +5
DB Bent Over Side Raises
20's x 11
20's x 11
30's x 8 rp +5 *New PR*
DB Shrugs
50's x 11
50's x 11
60's x 10 rp +4 *New PR*
Seated Calf Raise
55 x 20
60 x 20
60 x 20 rp +5
Leg Press Calf Raises
150 x 20
150 x 16
150 x 16 rp +6
[size=x-small]New PR rin sa DB Front Raise at sa Leg Press Calf Raises kasi second time ko palang sila ginagawa. Hahaha. Next week magbabago rin naman yan dahil sa program ko. ) [/size]
Tinginan lahat tao sakin kasi malakas daw grunt ko hahahaha Naka earphones ako kaya di ko alam na anlakas na pala
bawal ba grunt sa inyo? samin kase wapakels kahit mag ibagsak mo ung mga weights, hehe! for me din, mas gusto ko yung naririnig na nag grugrunt kase meaning nun, sobrang concentrate sya sa work out niya.
Di naman bawal mag grunt. Di lang sanay ang tao sa gym namin na may naggrunt kasi karamihan sakanila di naghheavy weights. Sobrang ganado lang kasi ako kahapon magbuhat kaya may mga bagong PR's ako... :)Lucky number 7 hehe
Gym Grunting - lol di naman ganyan pero malala parin.
HIIT - Kung sa tingin mo may oras ka at kaya ng body/CNS mo na araw arawin ang HIIT, go for it. Listen to your body first muna at baka magkasakit ka. I did a Jim Stoppani workout before - parang 12 weeks to Size. draining pero nagfill out ako ng husto.
@beardugo2014 nasa 3rd week na ako ng shortcut to size program niya, okay naman Ayaw ko naman sir araw arawin ang HIIT kasi bulking ako. Gusto ko lang naman bawasan ang body fat ko
Shortcut to Size nga! hahaha. May notebook pa nga ako na lista ako ng lista ng results ko. In fairness, laki talaga ng improvement sa lifts ko ng period na nag StoS ako. Sad to say naiwan parin chest ko but my back grew a lot
Pwede naman lagi HIIT, ang rule naman e keep it intense and keep it short para lusaw taba di maskels. kapag lumampas ka na ng 20 minutes, di na HIIT yan.
supposedly one week na lang at lipat na ko sa shortcut to size, unfortunately, tinamaan naman ako nang mild flu.. hopefully gumaling after 2 - 3 days, para kahit papano matapos ko na yung program ko.
edit :
mukhang maganda feed sa shortcut to size ah, what about sa nutrition? are you following the advised macros?
@RayKrieg wala nga pero I changed Romanian to standard. the rest e as stated sa S2S. Since dati akong sobrang mataba, hirap magpapayat sa carinderya food lol. Puro laing pa ang gulay hahaha
[align=center]Phase 1, Week 3, Microcycle 3, Day 15
Chest, Triceps, and Calves
:bench:[/align]
Bench Press
110 x 8
110 x 8
110 x 8
110 x 8 drop set 100 x 5 (Right Anterior Delt pain nanaman! Nooo... Ininda ko tong sakit sa buong workout zzz :banghead::banghead:)
Incline Bench Press
80 x 8
80 x 8
80 x 8 drop set 70 x 2
Incline Flyes
30's x 8 *New PR*
30's x 8
30's x 8 drop set 20's x 8
Decline DB Bench Press
I was supposed to use the 35lbs dbs this week but because of the anterior delt pain, i ended up using only 20lbs dbs hayyyyyy nakakabwisit :arghh::arghh:
20's x 8 x 3
Tricep Pushdown
40 x 6
35 x 8
35 x 8 drop set 30 x 6
Skullcrushers
40 x 6
40 x 6
40 x 6 drop set 30 x 6
DB Overhead Extension
30's x 8
35's x 8
35's x 8 drop set 30's x 5
Standing Calf Raises
220 x 14
260 x 12
260 x 10 drop set 220 x 5
Seated Calf Raises
70 x 14
80 x 14
90 x 10 drop set 70 x 6
Ngayon ko lang nabasa sa s2s pdf na dapat pala yung drop set ganito,
During weeks three and four of all phases, you will do a drop set on the last set of each exercise. To do this, take the last set to muscle failure and immediately reduce the weight to the amount you used for that exercise during week 1 , and continue the set until failure again.
[align=center]Phase 1, Week 3, Microcycle 3, Day 16
Back, Biceps, and Abs
:bodybuilder:
[/align]
Bent Over One Arm DB Row
65's x 8
65's x 8
65's x 8
65's x 8 drop set 35's x 10
^ *Di ako naka increase ng weight ngayong week kasi ang next na db na mas mabigat dito ay 80lbs na. At yun na ang pinakamabigat sa gym namin. Sana mabuhat ko yon next week kahit 3 reps lang. *
Wide Grip Pulldown
110 x 8
120 x 8 *New PR* :yahoo:
120 x 8 drop set 90 x 12
Standing Pulldown
90 x 8
90 x 8
90 x 8 drop set 65 x 18
Straight Arm Pulldown
35 x 8
35 x 8
35 x 8 drop set 20 x 13
Barbell Curl
60 x 8
60 x 8
70 x 6
70 x 8 drop set 40 x 5 [size=x-small]* New PR sana kaso yung gamit ko ditong barbell, parang mas magaan sa iba. *
[/size]
Incline DB Curl
25's x 8 *New PR* :yahoo:
25's x 8
25's x 6 drop set 15's x 10
One Arm DB Zottman Curl [size=x-small](Ginawa ko nalang na one arm at a time kasi di nababangga dun sa lagayan ng barbell pag binababa na ang weights.)[/size]
20's x 6
20's x 6
20's x 6 drop set 10's x 3(right arm) , 11 (left arm)
Hip Thrust
Bw x 19
Bw x 14
Bw x 10
Cable Crunch
?? x 10 x 3 sets
Oblique Cable Crunch
?? x 10 x 3 sets
Done.
Nandun nanaman kanina yung lalakeng antagal gumamit nung biggest fixed barbell sa gym namin (90lbs yun plus di ko alam kung ilan ang timbang nung bar) . 15 mins ako nun naghintay kahapon kasi antagal non mag bench press. Kanina, chest nanaman ang tinira nya! Hahaha. twitcy::twitcy:
[align=center]Phase 1, Week 3, Microcycle 3, Day 16
Back, Biceps, and Abs
:bodybuilder:
[/align]
Bent Over One Arm DB Row
65's x 8
65's x 8
65's x 8
65's x 8 drop set 35's x 10
^ *Di ako naka increase ng weight ngayong week kasi ang next na db na mas mabigat dito ay 80lbs na. At yun na ang pinakamabigat sa gym namin. Sana mabuhat ko yon next week kahit 3 reps lang. *
Wide Grip Pulldown
110 x 8
120 x 8 *New PR* :yahoo:
120 x 8 drop set 90 x 12
Standing Pulldown
90 x 8
90 x 8
90 x 8 drop set 65 x 18
Straight Arm Pulldown
35 x 8
35 x 8
35 x 8 drop set 20 x 13
Barbell Curl
60 x 8
60 x 8
70 x 6
70 x 8 drop set 40 x 5 [size=x-small]* New PR sana kaso yung gamit ko ditong barbell, parang mas magaan sa iba. *
[/size]
Incline DB Curl
25's x 8 *New PR* :yahoo:
25's x 8
25's x 6 drop set 15's x 10
One Arm DB Zottman Curl [size=x-small](Ginawa ko nalang na one arm at a time kasi di nababangga dun sa lagayan ng barbell pag binababa na ang weights.)[/size]
20's x 6
20's x 6
20's x 6 drop set 10's x 3(right arm) , 11 (left arm)
Hip Thrust
Bw x 19
Bw x 14
Bw x 10
Cable Crunch
?? x 10 x 3 sets
Oblique Cable Crunch
?? x 10 x 3 sets
Done.
Nandun nanaman kanina yung lalakeng antagal gumamit nung biggest fixed barbell sa gym namin (90lbs yun plus di ko alam kung ilan ang timbang nung bar) . 15 mins ako nun naghintay kahapon kasi antagal non mag bench press. Kanina, chest nanaman ang tinira nya! Hahaha. twitcy::twitcy:
Ngayon ko lang nabasa sa s2s pdf na dapat pala yung drop set ganito,
During weeks three and four of all phases, you will do a drop set on the last set of each exercise. To do this, take the last set to muscle failure and immediately reduce the weight to the amount you used for that exercise during week 1 , and continue the set until failure again.
Done.
di ko nga sinunod yan, lalampas na ako ng 2 oras sa gym sa dami pa naman na sets na pinapatapos ng S2S at ayokong manghoard ng dumbbells.
Nandun nanaman kanina yung lalakeng antagal gumamit nung biggest fixed barbell sa gym namin (90lbs yun plus di ko alam kung ilan ang timbang nung bar) . 15 mins ako nun naghintay kahapon kasi antagal non mag bench press. Kanina, chest nanaman ang tinira nya! Hahaha. twitcy::twitcy:
Pati ba naman sa gym may nagpopower trip .
meron sa gym na bagyo ang pecs pero kairita kasi hinohoard nya yung bench, e ang ginagawa lang nya babby weights na lateral at front raise, habang sa harap ng db rack at nagtatambak ng 4 sets ng dumbbells. Pwede naman sana sya tumayo to do a dumbbell front raise. Pagkakaalam ko, 3 kami naghihintay sa bench nya, kaya pasingit at take turns kami sa natitirang bench doon.
[align=center]Phase 1, Week 3, Microcycle 3, Day 17
Legs and Abs
:squat:[/align]
[size=x-small]Rest day dapat ngayon kaso di ako makakabuhat sa friday til monday.[/size]
Squat
120 x 8
120 x 8
120 x 8
120 x 8 ds 90 x 7
Leg Press [size=x-small](Parang masusuka na ako dito kasi uminom ako ng mga 200ml ng soya milk habang nagssquat.)[/size]
260 x 8
260 x 8
260 x 8 ds 200 x 2
Leg Extension
105 x 8
105 x 8
105 x 8 ds 60 x 11
Leg Curl [size=x-small](dito parang sasabog tiyan ko hahaha)[/size]
90 x 8 *New PR* :yahoo:
90 x 6
90 x 6 ds 50 x 8
14.5 hrs lang ang pahinga ko from my last workout kaya di ako 100% kanina. Sa bahay na ako nag abs kasi magsasara na ang gym pag 11:30.
Done.@beardugo2014 dalawang oras talaga o mahigit ang workout ko sa program na to. Lalo na pag back, biceps and abs.
[align=center]Phase 1, Week 3, Microcycle 3, Day 18
Chest, Shoulders and Calves
:clean:[/align]
Overhead DB Press
40's x 8 *New PR* :yahoo::yahoo:
40's x 7
35's x 8
35's x 8 ds 30's x 4
Incline Bench Press
70 x 10
70 x 10
70 x 10
Incline DB Press
40's x 8
40's x 8
40's x 8
DB Side Raises [size=x-small](Di maganda form ko dito sa exercise. Cheat na ako sa mga reps kasi kailangan dumagdag ng weight from last week)[/size]
30's x 8
30's x 8
30's x 8 ds 10 x 10
DB Front Raises
30's x 8
30's x 8
30's x 8 ds 15's x 7
DB Bent Over Raises
30's x 8
30's x 8
30's x 8 ds 15 x 4
DB Shrugs
65's x 8
65's x 8
65's x 8 ds 35's x 22
Seated Calf Raises
65 x 14
75 x 12
105 x 10 ds 50 x 15 *New PR* :flex::flex::yahoo:
20-27 secs sprint x 10 sets. 1 minute rest after each set.
Pero nung 4th set nag rest akong 7 mins kasi sumakit lower right abdominal area (appendix?) ko.
Naninibago pa ako sa cardio kasi mabilis talaga ako hingalin.
Photo updates:
Weight: From 60kg naging 82kg :huh
Arms: 14 in (Flexed) [size=x-small]*Skinny as fuark*[/size]
Waist Line: From 30 naging 36 inches
Next time naman yung ibang measurements...
From toothpick to human...
One year na,
Dirty Bulking, Protein Deprived, Sleep Deprived. Motivated.
Comments
bro, 1 week ka na sa shortcut to size diba? any feedback about the program?
tama sila, gainzzzz gainzz all the way
Second week ko na ngayon. Okay naman. Mas napupush ko ang sarili ko na magbuhat ng mas mabigat every week.
Chest, Shoulders, Traps and Calves
:clean:
[/align]
DB Shoulder Press
30's x 11
30's x 11
35's x 11
40's x 5 rp +0*New PR pero di naka abot sa target rep range* :banghead: [size=x-small](Tinginan lahat tao sakin kasi malakas daw grunt ko hahahaha Naka earphones ako kaya di ko alam na anlakas na pala
Incline Bench Press
80 x 8
90 x 2
90 x 5 *New PR*
Incline DB Press
35's x 10
40's x 10
50's x 0 :banghead::banghead:[size=x-small] (Naka dalawang attempt akong buhatin to kaso naiiwan yung left arm ko
DB Lateral Raise
25's x 11 *New PR*
25's x 11
25's x 10 rp +5
DB Front Raises
25's x 11
25's x 11
30's x 10 rp +5
DB Bent Over Side Raises
20's x 11
20's x 11
30's x 8 rp +5 *New PR*
DB Shrugs
50's x 11
50's x 11
60's x 10 rp +4 *New PR*
Seated Calf Raise
55 x 20
60 x 20
60 x 20 rp +5
Leg Press Calf Raises
150 x 20
150 x 16
150 x 16 rp +6
[size=x-small]New PR rin sa DB Front Raise at sa Leg Press Calf Raises kasi second time ko palang sila ginagawa. Hahaha. Next week magbabago rin naman yan dahil sa program ko.
Done.
bawal ba grunt sa inyo? samin kase wapakels kahit mag ibagsak mo ung mga weights, hehe! for me din, mas gusto ko yung naririnig na nag grugrunt kase meaning nun, sobrang concentrate sya sa work out niya.
May nakasabay akong ganun... sobrang distracting hahaha.
Kagaya nito? HAHAHA
Day 14 - Rest day sana kaso nag HIIT ako ngayon lang dito sa bahay
[align=center]
HIIT
May 18, 2014
Sunday[/align]
15 secs Mountain Climbers
60 secs Rest
x10 sets followed by a final 15 second high intensity blast.
Duration 12 mins 45 secs
Nakuha ko to kay Jim Stoppani sa 8 week HIIT program nya.
Question ko lang, okay na ba yang Mountain Climbers na ginagawa kong exercise? Okay lang rin bang once a week lang ako mag HIIT?
HIIT - Kung sa tingin mo may oras ka at kaya ng body/CNS mo na araw arawin ang HIIT, go for it. Listen to your body first muna at baka magkasakit ka. I did a Jim Stoppani workout before - parang 12 weeks to Size. draining pero nagfill out ako ng husto.
Pwede naman lagi HIIT, ang rule naman e keep it intense and keep it short para lusaw taba di maskels. kapag lumampas ka na ng 20 minutes, di na HIIT yan.
BP 130 - 170 - hirap ako mag BP. Nadidisgrasya lagi
Squat 150 - 255
DB Shoulder Press - 35 - 65 per arm, di ako nag OHP
DL 135 - 325
edit :
mukhang maganda feed sa shortcut to size ah, what about sa nutrition? are you following the advised macros?
@rtravino29 ako tinatanong mo? Kung ako, dirty bulking ako brah. Kung ano lang makain yun na diet ko.
Chest, Triceps, and Calves
:bench:[/align]
Bench Press
110 x 8
110 x 8
110 x 8
110 x 8 drop set 100 x 5 (Right Anterior Delt pain nanaman! Nooo... Ininda ko tong sakit sa buong workout zzz :banghead::banghead:)
Incline Bench Press
80 x 8
80 x 8
80 x 8 drop set 70 x 2
Incline Flyes
30's x 8 *New PR*
30's x 8
30's x 8 drop set 20's x 8
Decline DB Bench Press
I was supposed to use the 35lbs dbs this week but because of the anterior delt pain, i ended up using only 20lbs dbs hayyyyyy
20's x 8 x 3
Tricep Pushdown
40 x 6
35 x 8
35 x 8 drop set 30 x 6
Skullcrushers
40 x 6
40 x 6
40 x 6 drop set 30 x 6
DB Overhead Extension
30's x 8
35's x 8
35's x 8 drop set 30's x 5
Standing Calf Raises
220 x 14
260 x 12
260 x 10 drop set 220 x 5
Seated Calf Raises
70 x 14
80 x 14
90 x 10 drop set 70 x 6
Ngayon ko lang nabasa sa s2s pdf na dapat pala yung drop set ganito,
Done.
Back, Biceps, and Abs
:bodybuilder:
[/align]
Bent Over One Arm DB Row
65's x 8
65's x 8
65's x 8
65's x 8 drop set 35's x 10
^ *Di ako naka increase ng weight ngayong week kasi ang next na db na mas mabigat dito ay 80lbs na. At yun na ang pinakamabigat sa gym namin. Sana mabuhat ko yon next week kahit 3 reps lang.
Wide Grip Pulldown
110 x 8
120 x 8 *New PR* :yahoo:
120 x 8 drop set 90 x 12
Standing Pulldown
90 x 8
90 x 8
90 x 8 drop set 65 x 18
Straight Arm Pulldown
35 x 8
35 x 8
35 x 8 drop set 20 x 13
Barbell Curl
60 x 8
60 x 8
70 x 6
70 x 8 drop set 40 x 5 [size=x-small]* New PR sana kaso yung gamit ko ditong barbell, parang mas magaan sa iba. *
[/size]
Incline DB Curl
25's x 8 *New PR* :yahoo:
25's x 8
25's x 6 drop set 15's x 10
One Arm DB Zottman Curl [size=x-small](Ginawa ko nalang na one arm at a time kasi di nababangga dun sa lagayan ng barbell pag binababa na ang weights.)[/size]
20's x 6
20's x 6
20's x 6 drop set 10's x 3(right arm) , 11 (left arm)
Hip Thrust
Bw x 19
Bw x 14
Bw x 10
Cable Crunch
?? x 10 x 3 sets
Oblique Cable Crunch
?? x 10 x 3 sets
Done.
Nandun nanaman kanina yung lalakeng antagal gumamit nung biggest fixed barbell sa gym namin (90lbs yun plus di ko alam kung ilan ang timbang nung bar) . 15 mins ako nun naghintay kahapon kasi antagal non mag bench press. Kanina, chest nanaman ang tinira nya! Hahaha.
Pati ba naman sa gym may nagpopower trip .
Ang saarap pag Lunyz , Martyz, Myerkulyz , Webyz, Byernyz .... Bumubuhat at nantotroll.
di ko nga sinunod yan, lalampas na ako ng 2 oras sa gym sa dami pa naman na sets na pinapatapos ng S2S at ayokong manghoard ng dumbbells.
meron sa gym na bagyo ang pecs pero kairita kasi hinohoard nya yung bench, e ang ginagawa lang nya babby weights na lateral at front raise, habang sa harap ng db rack at nagtatambak ng 4 sets ng dumbbells. Pwede naman sana sya tumayo to do a dumbbell front raise. Pagkakaalam ko, 3 kami naghihintay sa bench nya, kaya pasingit at take turns kami sa natitirang bench doon.
Legs and Abs
:squat:[/align]
[size=x-small]Rest day dapat ngayon kaso di ako makakabuhat sa friday til monday.[/size]
Squat
120 x 8
120 x 8
120 x 8
120 x 8 ds 90 x 7
Leg Press [size=x-small](Parang masusuka na ako dito kasi uminom ako ng mga 200ml ng soya milk habang nagssquat.)[/size]
260 x 8
260 x 8
260 x 8 ds 200 x 2
Leg Extension
105 x 8
105 x 8
105 x 8 ds 60 x 11
Leg Curl [size=x-small](dito parang sasabog tiyan ko hahaha)[/size]
90 x 8 *New PR* :yahoo:
90 x 6
90 x 6 ds 50 x 8
14.5 hrs lang ang pahinga ko from my last workout kaya di ako 100% kanina. Sa bahay na ako nag abs kasi magsasara na ang gym pag 11:30.
Done.@beardugo2014 dalawang oras talaga o mahigit ang workout ko sa program na to. Lalo na pag back, biceps and abs.
Chest, Shoulders and Calves
:clean:[/align]
Overhead DB Press
40's x 8 *New PR* :yahoo::yahoo:
40's x 7
35's x 8
35's x 8 ds 30's x 4
Incline Bench Press
70 x 10
70 x 10
70 x 10
Incline DB Press
40's x 8
40's x 8
40's x 8
DB Side Raises [size=x-small](Di maganda form ko dito sa exercise. Cheat na ako sa mga reps kasi kailangan dumagdag ng weight from last week)[/size]
30's x 8
30's x 8
30's x 8 ds 10 x 10
DB Front Raises
30's x 8
30's x 8
30's x 8 ds 15's x 7
DB Bent Over Raises
30's x 8
30's x 8
30's x 8 ds 15 x 4
DB Shrugs
65's x 8
65's x 8
65's x 8 ds 35's x 22
Seated Calf Raises
65 x 14
75 x 12
105 x 10 ds 50 x 15 *New PR* :flex::flex::yahoo:
Calf Press
170 x 14
170 x 13
170 x 12 ds 100 x 7
Done.
Duration: 20 mins
20-27 secs sprint x 10 sets. 1 minute rest after each set.
Pero nung 4th set nag rest akong 7 mins kasi sumakit lower right abdominal area (appendix?) ko.
Naninibago pa ako sa cardio kasi mabilis talaga ako hingalin.
Photo updates:
Weight: From 60kg naging 82kg :huh
Arms: 14 in (Flexed) [size=x-small]*Skinny as fuark*[/size]
Waist Line: From 30 naging 36 inches
Next time naman yung ibang measurements...
From toothpick to human...
One year na,
Dirty Bulking, Protein Deprived, Sleep Deprived. Motivated.
:bodybuilder: