Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 140.0x5
Set 5 : 100.0x8
Dumbbell Incline Bench Press
Set 1 : 45.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Set 4 : 55.0x8
Dumbbell Incline Fly
Set 1 : 20.0x20
Set 2 : 20.0x20
Set 3 : 20.0x20
Cable Cross Over
Set 1 : 50.0x15
Set 2 : 60.0x15
Set 3 : 60.0x12
Barbell Close Grip Bench Press
Set 1 : 20.0x8
Set 2 : 25.0x8
Set 3 : 35.0x4
Cable Triceps Pushdown
Set 1 : 12.0x15
Set 2 : 12.0x15
Set 3 : 13.0x14
Dumbbell Seated Triceps Press
Set 1 : 40.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Post Work Out
1 scoop ON GS
5G crea
Done!
*************
June 3, 2014 >:arghh::arghh::arghh::arghh: For some reason, I felt sick this day, sobrang light headed, head ache and nausea, masakit yung loob nang mata ko, para akong naka drugs nang di malaman, nagsuka pa ko after ko kumain, di na nakakain nang tanghalian at sa gabi due to sobrang pait nang panlasa ko, :arghh::arghh::arghh:
************
June 4 2014
medyo ok na pakiramdam , nanghinayang dahil di nakapag buhat kahapon so went to the gym
Barbell Bent Over Row
Set 1 : 100.0x6
Set 2 : 120.0x6
Set 3 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 13.0x8
Set 2 : 14.0x8
Set 3 : 15.0x8
Cable Elevated Rows
Set 1 : 12.0x15
Set 2 : 12.0x15
Set 3 : 12.0x15
Barbell Curl
Set 1 : 60.0x6
Set 2 : 70.0x6
Set 3 : 75.0x6
Barbell Preacher Curl
Set 1 : 25.0x12
Set 2 : 25.0x10
Set 3 : 25.0x10
Dumbbell Incline Curl
Set 1 : 25.0x8
Set 2 : 25.0x8
Set 3 : 25.0x5
Barbell Deep Squat
Set 1 : 70.0(+20 lbs. bar)x12
Set 2 : 110.0(+20 lbs. bar)x8
Set 3 : 140.0(+20 lbs. bar)x5
Set 4 : 170.0(+20 lbs. bar)x6
Set 5 : 190.0(+20 lbs. bar)x3 >> natawa ako sa sarili ko dito, lakas nang loob ko na mag 200 lbs last week on the plates along eh di nga ko maka lima sa 190.00 lbs. good form on 2 reps, yolo mode on the 3rd.:duh:
Set 6 : 160.0(+20 lbs. bar)x3
Barbell Deadlift
Set 1 : 100.0(+20 lbs. bar)x8
Set 2 : 170.0(+20 lbs. bar)x5
Set 3 : 210.0(+20 lbs. bar)x5
Set 4 : 240.0(+20 lbs. bar)x1
Set 5 : 240.0(+20 lbs. bar)x1
>> I will never max out again on DL. as per sir vinch advice, will be switching to progressive overload ( on dl as well as I'll be using it on my compound lifts.)
Leg Press
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 260.0x10
Leg Extensions
Set 1 : 70.0x20
Set 2 : 80.0x20
Set 3 : 90.0x12
Lying Leg Curls
Set 1 : 35.0x20
Set 2 : 45.0x15
Set 3 : 45.0x5 > la na, kinapos due to pinulikat ( nanigas bigla) hammies ko.
Seated Calf Raise
Set 1 : 70.0x30
Set 2 : 100.0x30
Set 3 : 100.0x25
Bro alamin mo din sa sarili mo kung anong purpose mo sa pag include ng DL sa routine mo. For back development ba? Raw strength? Pwede din ego lifting for motivation? Madami kasi variation ang deadlift, iba iba din yun ng effect sa katawan natin. Like ako, if lower back/glute/hams ang gusto ko itarget Conventional DL, if traps/upper back Trapbar DL, pag trip ko lang magDL pang warm up Sumo naman kasi madali at maikli lang ang pull. So its not always about heavy weights and many reps, you need to know what you are doing
For back development ba? Raw strength? Pwede din ego lifting for motivation? Madami kasi variation ang deadlift, iba iba din yun ng effect sa katawan natin. Like ako, if lower back/glute/hams ang gusto ko itarget Conventional DL, if traps/upper back Trapbar DL,
based dito sir vinch, I would say for raw strenght and back delopment( same purpose why I included squat ( for my thigh) and bent over row ( back) on my routine, )
raw strenght > parang bragging rights mo na yun sa gym, hehe!
back development > idol ko kase si baki, gusto kong magkamukha sa likod, :P
For back development ba? Raw strength? Pwede din ego lifting for motivation? Madami kasi variation ang deadlift, iba iba din yun ng effect sa katawan natin. Like ako, if lower back/glute/hams ang gusto ko itarget Conventional DL, if traps/upper back Trapbar DL,
based dito sir vinch, I would say for raw strenght and back delopment( same purpose why I included squat ( for my thigh) and bent over row ( back) on my routine, )
raw strenght > parang bragging rights mo na yun sa gym, hehe!
back development > idol ko kase si baki, gusto kong magkamukha sa likod, :P
bro, cmiiw ah, diba kalimitan pag legs day at may isinali ka na deadlift, dapat SLDL? at hindi conv DL? or ok lang din un conv dl? salamat brother
Ako kasi pag back = Conv DL agad kasi too taxing ang deadlifts at mauubusan ka ng enerhiya kung squats heavy then heavy deadlifts ka. pero kung kaya mo then do it!
Minsan nag Squats ako then doing SLDL assistance pag panget yung Leg curl machine sa isang gym na napuntahan ko
Ang Conv DL at SLDL magkaiba sila actually, both deadlifts pero magkaiba ng muscle group na tinatamaan
Ako kasi pag back = Conv DL agad kasi too taxing ang deadlifts at mauubusan ka ng enerhiya kung squats heavy then heavy deadlifts ka. pero kung kaya mo then do it!
Agree. Had the same subject difficulty—HEAVY—on both big lifts performed at the same day, once every two weeks on previous workout program—Starting Strength - Intermediate Bodybuilder Variation. (Modified ver.) Mama-maximize yung pull mo, yung reps na magagawa mo doing halos makakalahati. (Considering on poor nutrition/poor psyche/poor quality on sleep, prior the WO. Otherwise, there's a possibility you can complete the reps/set[size=xx-small]/[/size]s)
Pwede din. Let's say on this scenario wherein you perform deadlift pull twice a week; the main event on max-effort lift on a certain BACK Day, and the other preceded by a variation of Squat(HEAVY) on a LEG Day. Magkakaroon ka ng adjustment sa bigat depende why you add it on the first place. Around 85% less than what you did on the BACK Day (on Eclipse BS 5x5), to some 60-75% less than what you did on the BACK Day or 60-75% from xRM (working on explosiveness/speed) [size=x-small](Haven't incorporate the latter though.)[/size]
Barbell Bench Press
Set 1 : 70.0x10
Set 2 : 95.0x10
Set 3 : 95.0x10
Set 4 : 110.0x7
Barbell Incline Bench Press
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 80.0x8
Dumbbell Incline Fly
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Cross Over
Set 1 : 60.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Cable Reverse Grip Triceps Pushdown
Set 1 : 11.0x10
Set 2 : 11.0x10
Set 3 : 11.0x10
Cable Triceps Pushdown
Set 1 : 13.0x10
Set 2 : 14.0x10
Set 3 : 14.0x10
Dumbbell Lying Triceps Extension
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Cable Rope Overhead Triceps Extension
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Seated Calf Raise
Set 1 : 110.0x15
Set 2 : 110.0x15
Set 3 : 110.0x15
Set 4 : 110.0x15
Standing Calf Raises
Set 1 : 250.0x15
Set 2 : 250.0x15
Set 3 : 250.0x15
Set 4 : 250.0x15
Post Work Out
1 scoop ON GS
5G crea
Done!
*******************
June 17 2014
Dumbbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x10
Set 2 : 12.0x10
Set 3 : 12.0x10
Standing Pulldown
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Straight Arm Pulldown
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
* yolo mode on the 60's , I think i've hurt my back (again!)
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Standing One Arm Bicep Curl
Set 1 : 4.0x10
Set 2 : 5.0x10
Set 3 : 5.0x10
Reverse sit up
Set 1 : 0.0x20
Set 2 : 0.0x15
Set 3 : 0.0x15
Sit Up
Set 1 : 20 Rep
Set 2 : 25 Rep
Set 3 : 30 Rep
Oblique Crunches
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Post Work Out
1 scoop ON GS
5G crea
Done!
*************
June 19 2014
Came down with dry cough.. mader paking shet! buti na lang lumalabas na plema.
pahinga muna sa buhat till sunday or monday.
Also, has a slight discomfort on lower back, I think this is because of my yolo mode on barbell curl.
btw, siguradong may progress jan di lang masyado pansin lalo sa strength
Nawala sa isip ko yung strenght, definitely may pagbabago naman sa strenght, I've been too focused sa nakikita ko sa salamin na hindi ko napapansin yung strenght gainz ko, Also, since this is a new program for me, naninibago pa ko sa bigat and sa repetition, I will be tweaking my program para swak sa goal ko, ( aesthetically strong) will be incorporating candito 6 week strength program on my compound lifts and will stuck on the same routine / reps per week sa ibang exercise.
hihihi ako ah, sa sarili kong paniniwala )in my own meaning sabi ni sir florian) di ako nag po focus sa strenght ko. kung ano ung bigat na nabuhat ko para sa training ko sa araw na un, eh un na ang PR ko hihihi so halimbawa ngayon naka deads ako ng 250lbs tapos next deads ko eh 200lbs lang, then un ang pr ko hehehe mas mahalaga sakin (sa ngayon ) ung itsura ng physique (sariling goal ek ek ko) hihihi pero i admit, nakakaingit yung mga malalakas!
actually for me, yan yung pinag kaiba nang dalawa, when you're training for strength, it doesn't matter if your'e skinny as fuark nor if you're a mother effin fatso, a 300 lbs. deadlift is still a 300 deadlift. when it comes to bodybuilding type of training, ang daming variables, mas focus ka sa nakikita mo sa salamin ( indi kita abs, kulang sa chest, kulang sa lapad ng likod, liit nang calves). kaya nga as I've mentioned , my goal is to be aesthetically strong, I don't care if it will take 10 years to attain that strength and physique, as long as I can see the gainz ( both sa salamin at sa lifting stats ko). kontento na ko.
actually for me, yan yung pinag kaiba nang dalawa, when you're training for strength, it doesn't matter if your'e skinny as fuark nor if you're a mother effin fatso, a 300 lbs. deadlift is still a 300 deadlift. when it comes to bodybuilding type of training, ang daming variables, mas focus ka sa nakikita mo sa salamin ( indi kita abs, kulang sa chest, kulang sa lapad ng likod, liit nang calves). kaya nga as I've mentioned , my goal is to be aesthetically strong, I don't care if it will take 10 years to attain that strength and physique, as long as I can see the gainz ( both sa salamin at sa lifting stats ko). kontento na ko.
kaya nga nakakaingit kayo hihihi best of both worlds ika nga at ang isang very good example ng Aesthetically Strong ay itago naten sa pangalang BV! hihihi
kaya nga nakakaingit kayo hihihi best of both worlds ika nga at ang isang very good example ng Aesthetically Strong ay itago naten sa pangalang BV! hihihi
Kilala ko rin to, bulking mode sya ngayon eh, pero aesthetic lookin' pa rin, LOL! also ang alam ko yan din yung goal niya, aesthetically strong.
*** Fuck up nutrition since nagkasakit, seefood diet ako nang isang linggo., feeling ko di effective yung multivits na iniinum ko since madali akong tamaan nang sipon and ubo. up until now, may ubo at sipon pa rin ako, mag totwo weeks na.***
Barbell Bench Press
Set 1 : 70.0x12
Set 2 : 95.0x10
Set 3 : 105.0x8
Set 4 : 110.0x6
Barbell Incline Bench Press
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 75.0x8
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 25.0x12
Set 3 : 20.0x12
Cable Cross Over
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 60.0x12
Cable Reverse Grip Triceps Pushdown
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Cable Triceps Pushdown
Set 1 : 12.0x12
Set 2 : 12.0x12
Set 3 : 12.0x12
Dumbbell Standing Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Cable Rope Overhead Triceps Extension
Set 1 : 8.0x12
Set 2 : 7.0x12
Set 3 : 7.0x12
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 100.0x25
Set 3 : 100.0x25
Set 4 : 100.0x25
Standing Calf Raises
Set 1 : 230.0x25
Set 2 : 230.0x25
Set 3 : 230.0x25
Set 4 : 230.0x20
June 24 2014
Dumbbell Bent Over Row
Set 1 : 35.0x12
Set 2 : 35.0x12
Set 3 : 35.0x12
Set 4 : 35.0x12
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 11.0x12
Set 3 : 11.0x12
Standing Pulldown
Set 1 : 25.0x12
Set 2 : 25.0x12
Set 3 : 35.0x12
Straight Arm Pulldown
Set 1 : 9.0x12
Set 2 : 9.0x12
Set 3 : 9.0x12
Barbell Curl
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 50.0x12
Set 4 : 50.0x12
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 25.0x12
Set 3 : 20.0x12
Cable Standing One Arm Bicep Curl
Set 1 : 2.0x12
Set 2 : 2.0x12
Set 3 : 2.0x12
Reverse crunch
Set 1 : 0.0x30
Set 2 : 0.0x25
Set 3 : 0.0x23
Sit Up
Set 1 : 25 Rep
Set 2 : 25 Rep
Set 3 : 25 Rep
Oblique Crunches
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Done
***
rant**
not feeling the pump on my work out routine, hitting major muscle once a week. CNS wise, wala masyado doms / ache / bodypain, downside, I'm feeling / felt lazy. Isang linggo pa, tapos pag di ako natuwa, babaguhin ko na.
makiki sabit na rin ako sa F**k nutrition mo hihihi 8 days ako tinarangkaso feeling ko ubos lahat ng pinaghirapan ko kaya bukas simula na ulit ako ng ensayo sana bumalik ulit sa dati.. once a year talaga di maaring di tayo nag kakasakit
Comments
may bago ba? hahahha
sorry sa OT ko papi travs
oo may bago pero i PM ko na lang sa yo sa FB hahaha
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 140.0x5
Set 5 : 100.0x8
Dumbbell Incline Bench Press
Set 1 : 45.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Set 4 : 55.0x8
Dumbbell Incline Fly
Set 1 : 20.0x20
Set 2 : 20.0x20
Set 3 : 20.0x20
Cable Cross Over
Set 1 : 50.0x15
Set 2 : 60.0x15
Set 3 : 60.0x12
Barbell Close Grip Bench Press
Set 1 : 20.0x8
Set 2 : 25.0x8
Set 3 : 35.0x4
Cable Triceps Pushdown
Set 1 : 12.0x15
Set 2 : 12.0x15
Set 3 : 13.0x14
Dumbbell Seated Triceps Press
Set 1 : 40.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Post Work Out
1 scoop ON GS
5G crea
Done!
*************
June 3, 2014 >:arghh::arghh::arghh::arghh: For some reason, I felt sick this day, sobrang light headed, head ache and nausea, masakit yung loob nang mata ko, para akong naka drugs nang di malaman, nagsuka pa ko after ko kumain, di na nakakain nang tanghalian at sa gabi due to sobrang pait nang panlasa ko, :arghh::arghh::arghh:
************
June 4 2014
medyo ok na pakiramdam , nanghinayang dahil di nakapag buhat kahapon so went to the gym
Barbell Bent Over Row
Set 1 : 100.0x6
Set 2 : 120.0x6
Set 3 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 13.0x8
Set 2 : 14.0x8
Set 3 : 15.0x8
Cable Elevated Rows
Set 1 : 12.0x15
Set 2 : 12.0x15
Set 3 : 12.0x15
Barbell Curl
Set 1 : 60.0x6
Set 2 : 70.0x6
Set 3 : 75.0x6
Barbell Preacher Curl
Set 1 : 25.0x12
Set 2 : 25.0x10
Set 3 : 25.0x10
Dumbbell Incline Curl
Set 1 : 25.0x8
Set 2 : 25.0x8
Set 3 : 25.0x5
Post Work Out
1 scoop ON GS
5G crea
Done!
1 peanut butter sandwich
1 cobra
Barbell Deep Squat
Set 1 : 70.0(+20 lbs. bar)x12
Set 2 : 110.0(+20 lbs. bar)x8
Set 3 : 140.0(+20 lbs. bar)x5
Set 4 : 170.0(+20 lbs. bar)x6
Set 5 : 190.0(+20 lbs. bar)x3 >> natawa ako sa sarili ko dito, lakas nang loob ko na mag 200 lbs last week on the plates along eh di nga ko maka lima sa 190.00 lbs. good form on 2 reps, yolo mode on the 3rd.:duh:
Set 6 : 160.0(+20 lbs. bar)x3
Barbell Deadlift
Set 1 : 100.0(+20 lbs. bar)x8
Set 2 : 170.0(+20 lbs. bar)x5
Set 3 : 210.0(+20 lbs. bar)x5
Set 4 : 240.0(+20 lbs. bar)x1
Set 5 : 240.0(+20 lbs. bar)x1
>> I will never max out again on DL. as per sir vinch advice, will be switching to progressive overload ( on dl as well as I'll be using it on my compound lifts.)
Leg Press
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 260.0x10
Leg Extensions
Set 1 : 70.0x20
Set 2 : 80.0x20
Set 3 : 90.0x12
Lying Leg Curls
Set 1 : 35.0x20
Set 2 : 45.0x15
Set 3 : 45.0x5 > la na, kinapos due to pinulikat ( nanigas bigla) hammies ko.
Seated Calf Raise
Set 1 : 70.0x30
Set 2 : 100.0x30
Set 3 : 100.0x25
Post Work Out
1 scoop ON GS
5G crea
Done!
based dito sir vinch, I would say for raw strenght and back delopment( same purpose why I included squat ( for my thigh) and bent over row ( back) on my routine, )
raw strenght > parang bragging rights mo na yun sa gym, hehe!
back development > idol ko kase si baki, gusto kong magkamukha sa likod, :P
signature mo na yung pagiging mader paking strong sa lifts eh, haha!:sport:
para bang pag sinabing pag jettie> beast from the south represent!
Pre workout
1 peanut butter sandwich
1 cobra ( pag dating sa gym)
Barbell Standing Military Press
Set 1 : 40.0x8
Set 2 : 60.0x5
Set 3 : 70.0x5
Set 4 : 85.0x3
Set 5 : 80.0x4
Upright Row
Set 1 : 70.0x8
Set 2 : 75.0x8
Set 3 : 75.0x8
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Set 4 : 15.0x12
Dumbbell Bent Over Delt Raise
Set 1 : 5.0x15
Set 2 : 5.0x15
Set 3 : 10.0x12
Barbell Shrug
Set 1 : 210.0x4
Set 2 : 210.0x6
Set 3 : 210.0x5
Dumbbell Shoulder Shrug
Set 1 : 60.0x15
Set 2 : 70.0x15
Set 3 : 70.0x15
Set 4 : 65.0x15
Random abs exercise
Post Work Out
1 scoop ON GS
5G crea
Done!
End of my 3+ months program .
will be switching now to JS Shortcut to Size on Monday.
bro, cmiiw ah, diba kalimitan pag legs day at may isinali ka na deadlift, dapat SLDL? at hindi conv DL? or ok lang din un conv dl? salamat brother
sir @Core at sir @Badass_Vinch ano masasabi nyo? SLDL or Conv DL pag legs day? or pwede po ba conv? salamat
Ako kasi pag back = Conv DL agad kasi too taxing ang deadlifts at mauubusan ka ng enerhiya kung squats heavy then heavy deadlifts ka. pero kung kaya mo then do it!
Minsan nag Squats ako then doing SLDL assistance pag panget yung Leg curl machine sa isang gym na napuntahan ko
Ang Conv DL at SLDL magkaiba sila actually, both deadlifts pero magkaiba ng muscle group na tinatamaan
Agree. Had the same subject difficulty—HEAVY—on both big lifts performed at the same day, once every two weeks on previous workout program—Starting Strength - Intermediate Bodybuilder Variation. (Modified ver.) Mama-maximize yung pull mo, yung reps na magagawa mo doing halos makakalahati. (Considering on poor nutrition/poor psyche/poor quality on sleep, prior the WO. Otherwise, there's a possibility you can complete the reps/set[size=xx-small]/[/size]s)
Pwede naman. Sa Max-OT, split A program, may SLDL during Monday Leg WO.
Pwede din. Let's say on this scenario wherein you perform deadlift pull twice a week; the main event on max-effort lift on a certain BACK Day, and the other preceded by a variation of Squat(HEAVY) on a LEG Day. Magkakaroon ka ng adjustment sa bigat depende why you add it on the first place. Around 85% less than what you did on the BACK Day (on Eclipse BS 5x5), to some 60-75% less than what you did on the BACK Day or 60-75% from xRM (working on explosiveness/speed) [size=x-small](Haven't incorporate the latter though.)[/size]
Barbell Bench Press
Set 1 : 70.0x12
Set 2 : 100.0x12
Set 3 : 110.0x5 >> dafuq, naninibago ako, hahaha!
Set 4 : 110.0x5
Barbell Incline Bench Press
Set 1 : 70.0x12
Set 2 : 80.0x10
Set 3 : 70.0x8
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Cable Cross Over
Set 1 : 60.0x12
Set 2 : 60.0x12
Set 3 : 60.0x12
Cable Reverse Grip Triceps Pushdown
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Cable Triceps Pushdown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Cable Rope Overhead Triceps Extension
Set 1 : 7.0x12
Set 2 : 8.0x8
Set 3 : 7.0x9
Standing Calf Raises
Set 1 : 140.0x25
Set 2 : 210.0x25
Set 3 : 210.0x25
Set 4 : 210.0x25
Seated Calf Raise
Set 1 : 70.0x25
Set 2 : 100.0x25
Set 3 : 90.0x25
Set 4 : 90.0x25
Done
****************************
June 10 2014
Dumbbell Bent Over Row
Set 1 : 25.0x12
Set 2 : 25.0x12
Set 3 : 35.0x12
Set 4 : 35.0x12
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 11.0x12
Set 3 : 11.0x12
Standing Pulldown
Set 1 : 25.0x12
Set 2 : 25.0x12
Set 3 : 30.0x12
Straight Arm Pulldown
Set 1 : 8.0x12
Set 2 : 9.0x12
Set 3 : 9.0x12
Barbell Curl
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 50.0x12
Set 4 : 50.0x12
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Cable Standing One Arm Bicep Curl
Set 1 : 3.0x12
Set 2 : 4.0x12
Set 3 : 4.0x12
Sit Up
Set 1 : 20 Lap/Rep
Set 2 : 20 Lap/Rep
Set 3 : 20 Lap/Rep
Oblique Crunches
Set 1 : 15 Lap/Rep
Set 2 : 15 Lap/Rep
Set 3 : 15 Lap/Rep
Done!
hala, nasa office ako ngayon eh, di ako nakapag dala nang gamit. next time na lang sir vinch,
Dumbbell Shoulder Press
Set 1 : 30.0x12
Set 2 : 35.0x12
Set 3 : 35.0x12
Set 4 : 35.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 20.0x12
Cable Front Raise
Set 1 : 2.0x12
Set 2 : 2.0x12
Set 3 : 2.0x12
Reverse Peck Deck fly
Set 1 : 6.0x12
Set 2 : 6.0x12
Set 3 : 6.0x12
Dumbbell Shoulder Shrug
Set 1 : 70.0x12
Set 2 : 80.0x12
Set 3 : 75.0x12
Set 4 : 80.0x12
Seated Calf Raise
Set 1 : 90.0x25
Set 2 : 100.0x25
Set 3 : 100.0x25
Set 4 : 100.0x25
Standing Calf Raises
Set 1 : 210.0x25
Set 2 : 230.0x25
Set 3 : 230.0x25
Set 4 : 230.0x25
Post Work Out
1 scoop ON GS
5G crea
Done!
Post work out
1 scoop ON GS
1 egg
1 peanut butter sandwich
Left my ego sa bahay, DELOAD on almost every exercise.
Barbell Squat
Set 1 : 150.0x6
Set 2 : 150.0x6
Set 3 : 150.0x6
Set 4 : 150.0x6
Barbell Deadlift
Set 1 : 140.0x6
Set 2 : 140.0x6
Set 3 : 140.0x6
Set 4 : 140.0x6
One-Leg Leg Press
Set 1 : 70.0x12
Set 2 : 70.0x12
Set 3 : 70.0x12
Leg Extensions
Set 1 : 80.0x12
Set 2 : 80.0x12
Set 3 : 80.0x12
Lying Leg Curls
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
reverse crunch
Set 1 : 0.0x30
Set 2 : 0.0x20
Set 3 : 0.0x20
Sit Up
Set 1 : 20 Lap/Rep
Set 2 : 25 Lap/Rep
Set 3 : 25 Lap/Rep
Plank
Set 1 : 00:01:03
Set 2 : 00:01:02
Set 3 : 00:01:02
Post Work Out
1 scoop ON GS
5G crea
Done!
left side is the present one. right side was taken last march.
btw, siguradong may progress jan di lang masyado pansin lalo sa strength
Barbell Bench Press
Set 1 : 70.0x10
Set 2 : 95.0x10
Set 3 : 95.0x10
Set 4 : 110.0x7
Barbell Incline Bench Press
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 80.0x8
Dumbbell Incline Fly
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Cross Over
Set 1 : 60.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Cable Reverse Grip Triceps Pushdown
Set 1 : 11.0x10
Set 2 : 11.0x10
Set 3 : 11.0x10
Cable Triceps Pushdown
Set 1 : 13.0x10
Set 2 : 14.0x10
Set 3 : 14.0x10
Dumbbell Lying Triceps Extension
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Cable Rope Overhead Triceps Extension
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Seated Calf Raise
Set 1 : 110.0x15
Set 2 : 110.0x15
Set 3 : 110.0x15
Set 4 : 110.0x15
Standing Calf Raises
Set 1 : 250.0x15
Set 2 : 250.0x15
Set 3 : 250.0x15
Set 4 : 250.0x15
Post Work Out
1 scoop ON GS
5G crea
Done!
*******************
June 17 2014
Dumbbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x10
Set 2 : 12.0x10
Set 3 : 12.0x10
Standing Pulldown
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Straight Arm Pulldown
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
* yolo mode on the 60's , I think i've hurt my back (again!)
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Standing One Arm Bicep Curl
Set 1 : 4.0x10
Set 2 : 5.0x10
Set 3 : 5.0x10
Reverse sit up
Set 1 : 0.0x20
Set 2 : 0.0x15
Set 3 : 0.0x15
Sit Up
Set 1 : 20 Rep
Set 2 : 25 Rep
Set 3 : 30 Rep
Oblique Crunches
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Post Work Out
1 scoop ON GS
5G crea
Done!
*************
June 19 2014
Came down with dry cough.. mader paking shet! buti na lang lumalabas na plema.
pahinga muna sa buhat till sunday or monday.
Also, has a slight discomfort on lower back, I think this is because of my yolo mode on barbell curl.
Nawala sa isip ko yung strenght, definitely may pagbabago naman sa strenght, I've been too focused sa nakikita ko sa salamin na hindi ko napapansin yung strenght gainz ko, Also, since this is a new program for me, naninibago pa ko sa bigat and sa repetition, I will be tweaking my program para swak sa goal ko, ( aesthetically strong) will be incorporating candito 6 week strength program on my compound lifts and will stuck on the same routine / reps per week sa ibang exercise.
kaya nga nakakaingit kayo hihihi best of both worlds ika nga
Kilala ko rin to, bulking mode sya ngayon eh, pero aesthetic lookin' pa rin, LOL! also ang alam ko yan din yung goal niya, aesthetically strong.
*** Fuck up nutrition since nagkasakit, seefood diet ako nang isang linggo., feeling ko di effective yung multivits na iniinum ko since madali akong tamaan nang sipon and ubo. up until now, may ubo at sipon pa rin ako, mag totwo weeks na.***
Barbell Bench Press
Set 1 : 70.0x12
Set 2 : 95.0x10
Set 3 : 105.0x8
Set 4 : 110.0x6
Barbell Incline Bench Press
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 75.0x8
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 25.0x12
Set 3 : 20.0x12
Cable Cross Over
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 60.0x12
Cable Reverse Grip Triceps Pushdown
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Cable Triceps Pushdown
Set 1 : 12.0x12
Set 2 : 12.0x12
Set 3 : 12.0x12
Dumbbell Standing Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Cable Rope Overhead Triceps Extension
Set 1 : 8.0x12
Set 2 : 7.0x12
Set 3 : 7.0x12
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 100.0x25
Set 3 : 100.0x25
Set 4 : 100.0x25
Standing Calf Raises
Set 1 : 230.0x25
Set 2 : 230.0x25
Set 3 : 230.0x25
Set 4 : 230.0x20
June 24 2014
Dumbbell Bent Over Row
Set 1 : 35.0x12
Set 2 : 35.0x12
Set 3 : 35.0x12
Set 4 : 35.0x12
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 11.0x12
Set 3 : 11.0x12
Standing Pulldown
Set 1 : 25.0x12
Set 2 : 25.0x12
Set 3 : 35.0x12
Straight Arm Pulldown
Set 1 : 9.0x12
Set 2 : 9.0x12
Set 3 : 9.0x12
Barbell Curl
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 50.0x12
Set 4 : 50.0x12
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 25.0x12
Set 3 : 20.0x12
Cable Standing One Arm Bicep Curl
Set 1 : 2.0x12
Set 2 : 2.0x12
Set 3 : 2.0x12
Reverse crunch
Set 1 : 0.0x30
Set 2 : 0.0x25
Set 3 : 0.0x23
Sit Up
Set 1 : 25 Rep
Set 2 : 25 Rep
Set 3 : 25 Rep
Oblique Crunches
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Done
***
rant**
not feeling the pump on my work out routine, hitting major muscle once a week. CNS wise, wala masyado doms / ache / bodypain, downside, I'm feeling / felt lazy. Isang linggo pa, tapos pag di ako natuwa, babaguhin ko na.