RayKrieg - Bony to Beastly

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Comments

  • rtravino29rtravino29 Posts: 1,549
    aun oh!

    Pwede!

    :bodybuilder:

    edit::

    mirin the lats!
  • jmpilongojmpilongo Posts: 208
    one year.. aabot din ako nyan., good job bro. cheers
  • OhsnapOhsnap Posts: 425
    Yun oh! Laki ng gains congrats! Graduate na sa ecto hahaha
  • Emman1986Emman1986 Posts: 1,819
    ok yan bro, pag pnost na ulit ung pics mo somewhere may comparison na s lumang picture hehehe good job brod!
  • Chico EnzoChico Enzo Posts: 420
    Nice progress...
  • RayKriegRayKrieg Posts: 577
    @rtravino29
    @jmpilongo
    @Ohsnap
    @Emman1986
    @Chico Enzo

    Salamat mga brah!

    Ang problema ko parin ngayon ay kung pano mag bawas ng waistline hehehe.
  • rtravino29rtravino29 Posts: 1,549
    Brah, wag mo munang isipin yung waist line, may panahon para jan, bulk lang ng bulk. Pag nakuha mo na desired weight / built, dun ka na mag cut, mawawala din yang "love handles" mo.
    Pero kung gusto mong at least mabawasan, try mo lower intake ng sodium (processesed foods).
  • miserymisery Posts: 157
    ^dapat ata calorie deficit ang solution doon sa love handles. Water weight lang ang malelessen pag less sodium pero ok ung no to process food para healthy!
  • RayKriegRayKrieg Posts: 577
    Ahh processed foods </3 Hahaha
  • OhsnapOhsnap Posts: 425
    Ako kahit anung kain ko. Mukang clean bulking pa rin haha ecto problems
  • rtravino29rtravino29 Posts: 1,549
    Ako kahit anung kain ko. Mukang clean bulking pa rin haha ecto problems

    parang lageng cutting.. haha!
    how's your nutrition ba brah?
  • OhsnapOhsnap Posts: 425
    @rtravino29
    kain Lang ako ng kain. Lagi may itlog. PM7 supp ko ngayon :)
  • RayKriegRayKrieg Posts: 577
    Day 20-24 - rest

    [align=center]Phase 1, Week 4, Microcycle 4, Day 23
    Chest, Triceps, and Calves
    :bench:    [/align]

    Bench Press
    120 x 5 *New PR* [size=x-small](ilang buwan rin ako napako sa 120lbs x 3 reps. Sana yung weight naman ang sunod na dumagdag.)[/size]
    120 x 5
    120 x 4
    120 x 2 ds 70 x 10

    Incline Bench Press
    90 x 5
    90 x 3
    90 x 4 ds 50 x 12

    Incline Flyes
    35's x 5 *New PR*
    35's x 5
    35's x 5 drop set 20's x 11

    Pec Deck Flyes (ito nalang pinalit ko sa decline db press)
    40 x 12
    70 x 4
    50 x 10

    Tricep Pushdown
    40 x 5
    40 x 3
    40 x 3 ds 30 x 8

    Skullcrushers (Di ako naka increase ng weight zz:banghead::banghead:)
    30 x 10
    40 x 5
    40 x 5 drop set 30 x 8

    DB Overhead Extension
    40's x 5
    40's x 5
    40's x 5 drop set 20's x 8

    Standing Calf Raises
    300 x 9
    310 x 9
    350 x 9 ds 230 x 8

    Seated Calf Raises
    100 x 7
    100 x 9 *New PR*
    100 x 9 ds 70 x 12


    Done.
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 4, Microcycle 4, Day 24
    Back, Biceps, and Abs
    :bodybuilder:    [/align]

    One Arm Bent Over DB Row
    85's x 5 *New PR* :yahoo:[size=x-small] (PR sana kaso ito na ang pinakamabigat na db sa gym namin. Kaya gagawin ko nalang na barbell bent over row sa mga susunod na weeks/phases ng program)[/size]
    85's x 5
    85's x 5
    85's x 5 ds 35's x 12

    Lat Pulldown
    130 x 5
    150 x 5 *New PR* :yahoo:
    150 x 5 ds 100 x 12

    Standing Pulldown
    95 x 5 *New PR* :yahoo:
    95 x 5
    95 x 5 ds 50 x 20

    Straight Arm Pulldown
    45 x 5
    50 x 5
    55 x 3 ds 40 x 3 *New PR* :yahoo:

    Barbell Curl
    70 x 5
    70 x 5
    75 x 3 [size=x-small]](kaya ko pa sana dagdagan ang reps kaso may lalakeng pumunta sa harapan ko at may kinukuhang weights at mga 5 seconds sya nasa harapan ko. Di ko matuloy ang barbell curl ko. Bastos ang gago. Pinaringgan ko pagkatapos ng set. Patingin tingin lang sa salamin. Akala nya di ko sya nakikita. zzz :duh:[/size]

    Incline DB Curl
    30's x 5 *New PR* :yahoo:
    30's x 5
    30's x 3 ds 20's x 6

    One Arm DB Preacher Curl
    20's x 8 *New PR* :yahoo:
    20's x 8
    20's x 6

    Smith Machine Hip Thrust
    30 x 10
    60 x 10
    80 x 10

    Smith Machine Crunches
    60 x 9
    60 x 9
    60 x 9

    Oblique Crunches
    BW x 12-10 x 3 sets

    Done.
  • rtravino29rtravino29 Posts: 1,549
    Good job on the PR's brah! keep it up!
  • CoreCore Posts: 2,509
    RayKrieg wrote:
    [align=center]Phase 1, Week 4, Microcycle 4, Day 24
    Back, Biceps, and Abs    [/align]
    ...
    Barbell Curl
    70 x 5
    70 x 5
    75 x 3 [size=x-small](kaya ko pa sana dagdagan ang reps kaso may lalakeng pumunta sa harapan ko at may kinukuhang weights at mga 5 seconds sya nasa harapan ko. Di ko matuloy ang barbell curl ko. Bastos ang gago. Pinaringgan ko pagkatapos ng set. Patingin tingin lang sa salamin. Akala nya di ko sya nakikita. zzz :duh:[/size]

    Done.

    Muscle memory nalang sa mga ganyang situation brah.
  • RayKriegRayKrieg Posts: 577
    @rtravino29 salamat! s2s na rin ba program mo ngayon?

    @Core Sige sir. Nawala lang kasi yung concentration ko at nainis na rin ako kaya di ko na maicurl yung barbell
  • rtravino29rtravino29 Posts: 1,549
    di pa brah, smart's man program pa rin, pero 1 week na lang tapos na ko, :)
  • RayKriegRayKrieg Posts: 577
    rtravino29 wrote:


    Jim stoppani's shortcut to size > BB style
    Candito Linear Programming > Strenght style

    your thought guys on this two program?

    mag Shortcut to Seid ka na. Para dalawa na tayo hahaha
  • rtravino29rtravino29 Posts: 1,549
    hahah! nakaka adik kase strenght Training, LOL! :P
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 4, Microcycle 4, Day 25
    Legs and Abs
    :squat:    [/align]

    Squat
    130 x 5 *New PR*
    130 x 5
    130 x 5
    130 x 5 ds 100 x 3

    Vertical Leg Press
    270 x 5 *New PR*
    270 x 4
    270 x 3 ds 200 x 7

    Leg Extension
    110 x 5
    110 x 5
    110 x 5 ds 60 x 9

    Leg Curl
    100 x 1 (Pinulikat ako at di na bumalik yung lakas ko sa mga sumunod na set)
    100 x 3 *New PR*
    75 x 4
    75 x 3 ds 50 x 6

    Smith Machine Hip Thrust
    70 x 9
    90 x 9
    90 x 8

    Smith Machine Crunches
    70 x 9
    70 x 9
    70 x 9

    Done.
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 4, Microcycle 4, Day 26
    Chest, Shoulders, and Traps
    :clean:    [/align]

    DB OH Press
    40's x 5
    40's x 3
    40's x 1 ds 20's x 6

    Incline Bench Press
    80 x 10
    80 x 8
    80 x 8

    Incline Flyes
    30's x 10
    30's x 10
    30's x 10

    DB Side Raises
    20's x 5
    20's x 5
    30's x 5 ds 15's x 6

    DB Front Raises
    35's x 5
    35's x 3
    35's x 3 ds 10's x 10

    Di na ako nakapag ensayo ng calves kasi sobrang init kahapon. Nawalan na ako ng gana dahil sa sobrang pawis ko na. Wala pang kuryente sa gym, sobraaang init :twitcy::twitcy::twitcy::twitcy::twitcy::twitcy::twitcy:

    Done.
  • OhsnapOhsnap Posts: 425
    haha keep going lang bro. Masarap maligo sa ulan after ng buhat hehe. Basta have fun sa pagpapalaki!
  • RayKriegRayKrieg Posts: 577
    [size=medium]PHASE 1 DONE.[/size]



    [align=center]
    Phase 2, Week 5, Microcycle 1, Day 29 (6/2/14)
    Chest, Triceps and Calves
    :bench:    [/align]


    Bench Press
    90 x 15
    90 x 12
    90 x 12
    70 x 12 rp 6

    Incline DB Press
    35's x 12 x 3 rp 2

    Incline DB Flyes
    20's x 15
    20's x 15
    20's x 12 rp 6

    DB Crossovers (Sinubukan ko lang tong exercise kaso parang nas napapagod ang delts ko)
    5's x 12 x 3

    Tricep Pressdown
    35 x 12
    30 x 12
    30x 12 rp 6

    Skullcrushers
    30 x 15
    30 x 13
    30 x 12 rp 3

    DB OH Extension
    20's x 12 x 3 rp 6

    Standing Calf Raises
    160 x 15
    160 x 12
    160 x 12

    Seated Calf Raises
    ??
    ??
    ??

    Done.


    [align=center]Phase 2, Week 1, Microcycle 1, Day 30 (6/3/14)
    Back, Biceps, and Abs
    :bodybuilder:    [/align]

    One Arm Bent Over DB Row
    50's x 12 x 3 rp 3

    Behind the Neck Pulldown
    80 x 12 x 3 rp 4

    Seated Pulley Row
    70 x 15
    90 x 12
    90 x 12 rp 6

    Reverse Grip Pulldown
    85 x 12
    85 x 8 :banghead:
    70 x 15 rp 6

    Barbell Curl
    50 x 12 x 3
    50 x 8 rp 1

    EZ Bar Preacher Curl
    30 x 8
    30 x 6
    20 x 12
    20 x 12 rp 9

    Hammer Curl ( 1st and 2nd set: Strict and Slow)
    10's x 8
    10's x 10
    10's x 12 rp 4

    Hip Thrust
    Bw x ?? x 3 sets

    Crunches
    Bw x ?? x 3 sets

    Oblique Crunches
    BW x ?? x 3 sets


    Done.
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 2, Week 5, Microcycle 1, Day 32 (6/5/14)
    Legs and Abs
    :squat:
    [/align]

    Squat
    100 x 12 x 4 rp 2

    Front Squat (1st time ko to ginawa kaya masakit wrist ko pagkatapos :/)
    40 x 12 x 3 rp 6

    Leg Extension
    85 x 12 x 3 rp 1

    Leg Curl
    55 x 12 x 3 rp 2

    Bench Knee Tucks
    bw x ?? x 3

    Crunches
    bw x 20 x 3

    Oblique Crunches
    bw x 20 x 3

    Extra exercises.

    Pull Ups (with straps)
    bw x 3 (new PB)
    bw x 2
    bw x 2


    [align=center]Phase 2, Week 5, Microcycle 1, Day 33 (6/6/14)
    Chest and Shoulders
    :clean:    [/align]

    DB Shoulder Press
    30's x 12 x 3 rp 3

    Bench Press
    90 x 6
    90 x 5
    90 x 4

    Incline DB Flyes
    30's x 10 x 3

    Smith Machine Upright Rows
    20 x 12
    SM x 12 x 2 rp 8

    DB Side Raises
    10's x 12
    20's x 12 x 2 rp 6

    Bent Over SIde Raises
    20's x 12 x 3 rp 1

    DB Shrugs
    50'x 12 rp 3

    Extra Exercises,

    Pull ups (w straps)
    BW x 3
    Bw x 2
    Bw x 1

    Inverted Rows
    Bw x 10 x 3


    Done.
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 2, Week 6, Microcycle 2, Day 36
    Chest and Triceps
    :bench:

    [/align]

    Bench Press
    100 x 11
    100 x 10
    100 x 9 rp 3

    Incline DB Press
    40's x 11
    40's x 10
    40's x 8 rp 0 :banghead:

    Incline DB Flyes
    30's x 11 x 3 rp 1

    Pec Deck Flyes
    20 x 11
    30 x 11
    30 x 11

    Tricep Pushdown
    40 x 11 (Cheat)
    25 x 11
    25 x 11 rp 2

    *Napapansin ko na hindi nagpprogress ang binubuhat ko dito sa tricep pushdown. Ano sa tingin nyo ang remedyo?* :blush:

    Skullcrushers
    30 x 11
    30 x 9
    30 x 8

    Tagal ko na nastuck sa ganitong bigat sa skullcrushers :banghead::banghead::banghead:


    OH DB Extensions
    30's x 11 x 3 rp 3



    Di na ako nakapagtrain ng calves kasi tinatamad na ako at parang inaantok. Bago ako nagbuhat kanina, dalawang oras ako naghintay para mabigyan ng student permit sa lto :sleepy::sleepy: Sobrang init pa dun hayyyy

    Done.
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 2, Week 6, Microcycle 2, Day 37
    Back and Biceps
    :bodybuilder:

    [/align]

    One Arm Bent Over DB Row
    65's x 11
    65's x 11
    65's x 11
    65's x 9 rp 3

    Behind the Neck Pulldown
    90 x 11 *New PR*
    90 x 11
    90's x 9 rp 3

    Seated Pulley Row
    100 x 11 *New PR*
    100 x 11
    100 x 11 rp 6

    Reverse Grip Lat Pulldown
    90 x 11
    90 x 11
    90 x 9 rp 3

    Barbell Curl
    60 x 11
    60 x 2 :banghead:
    60 x 6
    40 x 11 rp 6

    EZ Bar Preacher Curl (Bar weight included)
    40 x 8
    30 x 11
    30 x 11 rp 6

    Seated Hammer Curls
    10's x 11
    10's x 11
    10's x 11 rp 3

    Done.
  • Emman1986Emman1986 Posts: 1,819
    keep it up bro! ituloy tuloy mo lang yan tingin ko maganda kalalabasan mo :)
  • RayKriegRayKrieg Posts: 577
    Phase 3 na ako ng s2s. Di ko na masyado naasikaso journal ko dito kasi medyo busy na sa school :)
  • rtravino29rtravino29 Posts: 1,549
    welcome back brah!
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