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
lalong nag bloat tyan ko haha! tapos deload ulet sa lahat, feeling "do I even lift" tuloy ako :banghead:
nag mumultivatins naman ako, but I may opt to replace it with vit. c . what's your take about it bro?palagay mo?
multiV pa rin brod. ako feeling ko kaya ako kinapitan ng trangkaso maliban sa sobrang inet dito at madali ako pawisan eh nung june 3 pa ako walang multiV hihihi so naiisiip ko kung di siguro ako napatigil umnom nun, baka di ako kinapitan basta ng simpleng cipon na nauwe sa ubo na naging lagnat hahaha
regarding Vit C, may nabasa ako dati dito, post ni sir BD un regarding Vit C, ok naman daw sya kaso iba pa rin kung mas maraming minerals. parang ganito, vitC + proper food at training o multiV + proper food at training, alin pipiliin mo?ako, bukas day 1, legs day ulit , mag kakaalaman kung saan ako pupulutin pero kagaya mo, siguradong deload ako neto
Barbell Squat
Set 1 : 100.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 150.0x5
Set 5 : 170.0x4 > kinapos*
Set 6 : 170.0x1 > aiming for at least 2 reps, di na kaya
** felt burning sensation on the left knee ( just below the tear drop, sa may lubog na bahagi nang knee, not sure if normal, I may deload more weights on the squat para pakiramdaman yung knee pain ko,if walang pagbabago, will change squat to lunge exercises )
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 190.0x5
Set 4 : 220.0x2
Set 5 : 220.0x1
Leg Press
Set 1 : 210.0x15
Set 2 : 210.0x15
Set 3 : 210.0x12
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 100.0x20
Set 3 : 100.0x22
Leg Extensions
Set 1 : 50.0x15
Set 2 : 60.0x15
Set 3 : 70.0x15
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x10
Since, pagkakaalala ko (correct me if I'm not mistaken) knock-legged ka, normal if kung both knees may pain, dahil ang ibig sabihin nun imbalance ng distribution ng bigat sa joint na yun dahil na rin sa bone structure
Actually i'm not, hehe! more on, pag nakatayo ako, masyadong naka liyad lang yung legs ko. parang pa arc sya. like this (
kung sa isang side lang, most cases nasa form ng pagbubuhat, usually mas tumataas yung napupuntang stress sa tuhod kapag nauuna ang knee flexion before hip flexion sa squat, either way kung isang tuhod o both knees na nauna.
I think this is it, pumapangit na yung form, nakakalimutan yung basics,
Wasn't able to log this event on the journal, but all I did is a series of hot/warm compress on that area. Also did deload weight on the bar since I'm starting to see the form getting lame.
will definitely do this. 70 % - 80% of the Max weight diba sir @core?
lets say, 1 rep max ko on squat is 220 lbs. so kunin ko lang 70 - 80 % nun para sa starting weight ko sa deload diba?
Wasn't able to log this event on the journal, but all I did is a series of hot/warm compress on that area. Also did deload weight on the bar since I'm starting to see the form getting lame.
will definitely do this. 70 % - 80% of the Max weight diba sir @core?
lets say, 1 rep max ko on squat is 220 lbs. so kunin ko lang 70 - 80 % nun para sa starting weight ko sa deload diba?
thanks! kulang pa bro, never settle for the better, always for the best! Since bago ka pa lang sa larangan na to, CONSISTENCY AND NUTRITION lang , yan ang pinakamahalaga para sa gainzz! .maaabot mo din kung anong number meron ako ( which in my opinion, sucks!). Focus on your goal lang, sabi nga nila diba, Bodybuilding is not a hobby, It is a lifestyle.:^^July 11 2014
Barbell Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 150.0x5
Set 5 : 170.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 190.0x5
Set 4 : 220.0x3
Leg Press
Set 1 : 175.0x15
Set 2 : 175.0x12
Set 3 : 175.0x15
Leg Extensions
Set 1 : 60.0x20
Set 2 : 65.0x20
Set 3 : 65.0x20
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 30.0x15
Set 3 : 30.0x15
Seated Calf Raise
Set 1 : 100.0x20
Set 2 : 100.0x20
Set 3 : 100.0x20
Nagmahal yung fish oil? Tsaka iba na itsura ah. Yung nabili ko nung umuwi ako diyan sa pinas, Kirkland din, 400 caps, around 600-700 lang eh, got 6 bottles.
Nice one. Balitaan mo kami bro sa Max Protein. Thinking of purchasing kapag naubos na ung stock ko. Mejdo mahal nga ung klase ng fish oil mo, ung saken kagaya ata nung ke @riddler white bottle sya.
Nagmahal yung fish oil? Tsaka iba na itsura ah. Yung nabili ko nung umuwi ako diyan sa pinas, Kirkland din, 400 caps, around 600-700 lang eh, got 6 bottles.
yung kulay dilaw ata sir @riddler yung nabili nyo, parang 2 - 4x a day ata yun,! eto naman kase isang beses lang isang araw ( though I take it twice a day).
Nice one. Balitaan mo kami bro sa Max Protein. Thinking of purchasing kapag naubos na ung stock ko. Mejdo mahal nga ung klase ng fish oil mo, ung saken kagaya ata nung ke @riddler white bottle sya.
cge bro, nakailang tanong ako sa tindera sa tia lolengs kung ok lasa nito, sagot sakin di daw niya alam kase bago at di pa niya naiinom to, haha!2k at 70 servings, 22g protien nga lang. yung fish oil ata eh yung kulay dilaw bro, apat na take ata per servings yun eh.
Dumbbell Bench Press
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 55.0x12
Dumbbell Incline Bench Press
Set 1 : 45.0x12
Set 2 : 40.0x12
Set 3 : 40.0x10
Leverage Incline Chest Press
Set 1 : 70.0x12
Set 2 : 100.0x12
Set 3 : 110.0x12
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 25.0x12
Set 2 : 25.0x12
Set 3 : 25.0x10
Dumbbell Hammer Curls
Set 1 : 25.0x8
Set 2 : 20.0x10
Set 3 : 20.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Cable Rope Triceps Pushdown
Set 1 : 7.0x12
Set 2 : 8.0x12
Set 3 : 9.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Done!
************
July 14 2014
Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x6
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 80.0x5
Set 3 : 100.0x5
Set 4 : 110.0x5
Set 5 : 140.0x5
Set 6 : 100.0x8
Cable Lower Chest Raise
Set 1 : 40.0x8
Set 2 : 40.0x8
Set 3 : 50.0x8
Barbell Standing Military Press
Set 1 : 40.0x5
Set 2 : 50.0x5
Set 3 : 60.0x5
Set 4 : 70.0x5
Dumbbell Shoulder Press
Set 1 : 40.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Barbell Bent Over Row
Set 1 : 70.0x5
Set 2 : 80.0x5
Set 3 : 90.0x5
Set 4 : 110.0x5
Set 5 : 130.0x3
Set 6 : 90.0x8
Tricep Dips
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x10
Dumbbell Standing One Arm Triceps Extension
Set 1 : 12.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Done!
*****************
July 15 2014
Barbell Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 150.0x5
Set 5 : 180.0x3
Set 6 : 140.0x8
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 230.0x3 >> was opting for 5 reps on this,however on the second rep, yung tipong "in the zone" ka while deadlifting nang biglang sumigaw ang bantay nang " HOY!! MAAWA NAMAN KAYO SA GAMIT NAMIN, KONTING DAHAN DAHAN NAMAN!". Not sure kung nagpapasikat yung bantay dahil andun yung crush niya or talagang nag aalala para sa mga gamit nila. ( medyo maingay ako mag dl due to nilalagyan ko nang 10lbs. na bakal (sangkalan) each sa magkabilang side due to 35 lbs. max na plate meron sila and para akong naka deficit pag di ko nilagyan sangkalan. So, imagine 2 metal banging whenever you do a deadlift. Ganun siya kaingay).
Leg Extensions
Set 1 : 60.0x10
Set 2 : 70.0x10
Set 3 : 80.0x10
Leg Press
Set 1 : 210.0x8
Set 2 : 250.0x10
Set 3 : 250.0x10
Lying Leg Curls
Set 1 : 35.0x8
Set 2 : 35.0x12
Set 3 : 40.0x10
Seated Calf Raise
Set 1 : 100.0x20
Set 2 : 120.0x15
Set 3 : 120.0x15
Standing Calf Raises
Set 1 : 210.0x10
Set 2 : 230.0x12
Set 3 : 260.0x15
Air bike
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Sit Up
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Abdominal Pendulum
Set 1 : 12 Rep
Set 2 : 12 Rep
Set 3 : 10 Rep
Done!
# Since mahal na mahal nang bantay yung gamit nila ( plates to be exact ), I may opt to transfer to another gym, another reason would be for safety purposes na rin, literal na nag bebend kase yung bar nila pag 200 lbs.+ na yung naka plates, mahirap nang maaksidente, nakakalungkot rin since 2 years mahigit na kong nagbubuhat sa kanila. May sinabi yung kapatid ko sakin, bandang marketplace mandaluyong, titingnan ko later kung ok sya. Sabi naman sakin may squat rack daw. Hardcore daw may ari eh. So I'm expecting na ok lang yung banging / clanging nang mga metal plates. @dskinnydude - kung ok yung gym sa may marketplace ( sa palengke daw). text kita bro, dun na lang tayo buhat.
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 100.0x8
Set 3 : 140.0x5
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x10
Set 3 : 13.0x8
Cable Seated Row
Set 1 : 11.0x12
Set 2 : 12.0x10
Set 3 : 12.0x8
Dumbbell One Arm Row
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x10
Set 3 : 40.0x8
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Done!
# so.. went to my brother' gym. Malawak siya kung sa malawak. Marami ring bintana so I definitely say na di ka kakapusin nang hangin dahil presko. Ok din at may squat rack sila, unfortunately, kailangan kong tumingkayad para ma unrack ko yung bar. kung ibaba ko naman yung bar nang isang hook, kuba na ko before ko maunrack yung bar.Downside lang din eh konti lang ang gym equipment nila. Ok sya if ever na mga lima kayong magsasabay sabay, unfortunately, kaninang pag punta ko dun nang mga bandang 9AM, halos 10+ ang nagbubuhat. Ang nangyari eh waiting sa queue ( tatlo kaming nag sasalit salitan sa lat pulldown machine / cable row). Sahig naman eh walang cover na rubber mat. so Deadlift is not an option.I will look for another gym na malapit samin. If ever na wala na kong makita. Balik loob ako sa dati kong gym. Di nga lang ako makakapag beast mode sa squat / deadlift,:P
Dumbbell Bench Press
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 55.0x12 >> ( sama nang tingin ko sa 60 lbs since I was able to hit 12 reps on 55lbs. tumingin muna ako sa paligid, walang aalalay / spotter, sabi ko na lang sa sarili ko " next session, giba ka sakin. Kahit maka 8 - 10 reps lang masaya na ko, " )
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 50.0x10
Leverage Incline Chest Press
Set 1 : 70.0x12
Set 2 : 110.0x12
Set 3 : 120.0x10
Dumbbell Incline Fly
Set 1 : 25.0x12
Set 2 : 25.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 25.0x10
Set 2 : 30.0x8
Set 3 : 30.0x8
Dumbbell Hammer Curls
Set 1 : 25.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 25.0x10
Set 3 : 25.0x8
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Cable Rope Triceps Pushdown
Set 1 : 8.0x12
Set 2 : 8.0x12
Set 3 : 8.0x12
Cable Rope Face Pull
Set 1 : 6.0x12
Set 2 : 6.0x12
Set 3 : 6.0x12
Done!
sa babalikan kong gym brad pwede, sa may boni circle nga lang.
negative ako dito brader, pero pwede tayong GWO jan tuwing off ko. san yan banda sa circle?
Isa sa mga napansin ko, if you are gaining muscle mass, measuring gains through photos is a bit discouraging. Why? Building muscle is a very slow process especially when you compare it with how you progress with fat loss. Night and day difference.
Suggestion lang, better to go with weight, girth and strength measurements to gauge your progress better.
Sabi nga ni Dan John, "If you ain't measuring, you are just guessing!"
Keep it up! Head down and proceed with the daily grind!
Isa sa mga napansin ko, if you are gaining muscle mass, measuring gains through photos is a bit discouraging. Why? Building muscle is a very slow process especially when you compare it with how you progress with fat loss. Night and day difference.
Suggestion lang, better to go with weight, girth and strength measurements to gauge your progress better.
Sabi nga ni Dan John, "If you ain't measuring, you are just guessing!"
Keep it up! Head down and proceed with the daily grind!
Comments
lalong nag bloat tyan ko haha! tapos deload ulet sa lahat, feeling "do I even lift" tuloy ako :banghead:
nag mumultivatins naman ako, but I may opt to replace it with vit. c . what's your take about it bro?palagay mo?
regarding Vit C, may nabasa ako dati dito, post ni sir BD un regarding Vit C, ok naman daw sya kaso iba pa rin kung mas maraming minerals. parang ganito, vitC + proper food at training o multiV + proper food at training, alin pipiliin mo?ako, bukas day 1, legs day ulit , mag kakaalaman kung saan ako pupulutin pero kagaya mo, siguradong deload ako neto
OHP
bar x 15
20.0 x 10
60.0 x 8
70.0 x 5
80.0 x 3
85.0 x 2
90.0 x fail!
Dumbbell Shoulder Press
Set 1 : 35.0x12
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x8
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 : 7.0x12
Set 3 : 8.0x12
Dumbbell Shoulder Shrug
Set 1 : 70.0x12
Set 2 : 75.0x12
Set 3 : 80.0x12
Set 4 : 75.0x15
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 100.0x25
Set 3 : 100.0x25
Set 4 : 100.0x25
Standing Calf Raises
Set 1 : 200.0x25
Set 2 : 230.0x25
Set 3 : 230.0x25
Set 4 : 230.0x25
Done!
Pull Ups
Set 1 : 0.0x6
Set 2 : 0.0x6
Set 3 : 0.0x6
Barbell Bench Press
Set 1 : 100.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Tricep Dips
Set 1 : 10.0x10
Set 2 : 0.0x10
Barbell Bent Over Row
Set 1 : 100.0x6
Set 2 : 120.0x5
Set 3 : 130.0x6
Dumbbell Shoulder Press
Set 1 : 35.0x10
Set 2 : 40.0x8
Set 3 : 40.0x8
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Cable Cross Over
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x10
Cable Reverse Grip Triceps Pushdown
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Cable Rope Overhead Triceps Extension
Set 1 : 6.0x12
Set 2 : 6.0x12
Set 3 : 6.0x12
Post Work Out
1 scoop ON GS
5G crea
Done!
**************
July 1 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
Set 5 : 50.0x8
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x12
Cable Standing One Arm Bicep Curl
Set 1 : 2.0x12
Set 2 : 2.0x12
Set 3 : 2.0x12
reverse sit up
Set 1 : 0.0x20
Set 2 : 0.0x20
Set 3 : 0.0x25
Sit Up
Set 1 : 25 Rep
Set 2 : 25 Rep
Set 3 : 25 Rep
Oblique Crunches
Set 1 : 25 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Post Work Out
1 scoop ON GS
5G crea
Done!
Barbell Bent Over Row ( more like pendlay row)
Set 1 : 110.0x5
Set 2 : 120.0x5
Set 3 : 130.0x5
Set 4 : 140x5
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Cable Seated Row
Set 1 : 100.0x12
Set 2 : 100.0x12
Set 3 : 110.0x12
Lying T Bar Machine Row ( first time doing this, so nangangapa pa sa weights)
Set 1 : 35.0x12
Set 2 : 55.0x11
Set 3 : 55.0x7
Dumbbell One Arm Row
Set 1 : 40.0x10
Set 2 : 40.0x12
Dumbbell Shoulder Press
Set 1 : 35.0x12
Set 2 : 40.0x12
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3: 20.0 x10
Barbell Up Right Row
Set 1 : 40.0x12
Set 2 : 70.0x8
Set 3 : 50.0x10
Post Work Out
1 scoop ON GS
5G crea
Done!
2 saging saba
1 egg
1 scoop ON GS
Barbell Squat
Set 1 : 100.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 150.0x5
Set 5 : 170.0x4 > kinapos*
Set 6 : 170.0x1 > aiming for at least 2 reps, di na kaya
** felt burning sensation on the left knee ( just below the tear drop, sa may lubog na bahagi nang knee, not sure if normal, I may deload more weights on the squat para pakiramdaman yung knee pain ko,if walang pagbabago, will change squat to lunge exercises )
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 190.0x5
Set 4 : 220.0x2
Set 5 : 220.0x1
Leg Press
Set 1 : 210.0x15
Set 2 : 210.0x15
Set 3 : 210.0x12
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 100.0x20
Set 3 : 100.0x22
Leg Extensions
Set 1 : 50.0x15
Set 2 : 60.0x15
Set 3 : 70.0x15
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x10
Post Work Out
1 scoop ON GS
5G crea
Done!
I think this is it, pumapangit na yung form, nakakalimutan yung basics,
will definitely do this. 70 % - 80% of the Max weight diba sir @core?
lets say, 1 rep max ko on squat is 220 lbs. so kunin ko lang 70 - 80 % nun para sa starting weight ko sa deload diba?
Whatever works on you...
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 100.0x5
Set 3 : 110.0x5
Set 4 : 130.0x5
Set 5 : 120.0x8
Cable Lower Chest Raise
Set 1 : 30.0x8
Set 2 : 40.0x8
Set 3 : 50.0x8
Barbell Standing Military Press
Set 1 : 30.0x5
Set 2 : 40.0x5
Set 3 : 50.0x5
Set 4 : 60.0x5
Set 5 : 70.0x5
Barbell Bent Over Row
Set 1 : 70.0x5
Set 2 : 80.0x5
Set 3 : 90.0x5
Set 4 : 110.0x5
Set 5 : 120.0x5
Dumbbell Shoulder Press
Set 1 : 40.0x8
Set 2 : 45.0x8
Set 3 : 50.0x8
Barbell Curl
Set 1 : 50.0x8
Set 2 : 50.0x10
Set 3 : 60.0x10
Weighted Tricep Dips
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x10
Pull Ups
Set 1 : 0.0x6
Set 2 : 0.0x6
Set 3 : 0.0x6
Dumbbell Standing One Arm Triceps Extension
Set 1 : 12.0x10
Set 2 : 12.0x10
Set 3 : 12.0x10
Done!
***************
July 8 2014
Barbell Deep Squat
Set 1 : 70.0x5
Set 2 : 100.0x5
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 140.0x5
Set 6 : 160.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 190.0x5
Set 4 : 210.0x3
Leg Press
Set 1 : 210.0x12
Set 2 : 210.0x12
Set 3 : 210.0x13
Leg Extensions
Set 1 : 80.0x10
Set 2 : 80.0x12
Lying Leg Curls
Set 1 : 45.0x12
Set 2 : 45.0x12
Seated Calf Raise
Set 1 : 100.0x15
Set 2 : 110.0x15
Set 3 : 120.0x15
Standing Calf Raises
Set 1 : 210.0x10
Set 2 : 230.0x12
Set 3 : 250.0x12
*******************
July 10 2014
Barbell Bent Over Row
Set 1 : 100.0x10
Set 2 : 120.0x5
Set 3 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x10
Cable Seated Row
Set 1 : 11.0x12
Set 2 : 110.0x12
Set 3 : 120.0x12
Dumbbell One Arm Row
Set 1 : 35.0x15
Set 2 : 35.0x15
Set 3 : 40.0x15
Lying T Bar Machine Row
Set 1 : 35.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Dumbbell Shoulder Press
Set 1 : 35.0x12
Set 2 : 45.0x12
Set 3 : 40.0x12
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x13
Barbell Up Right Row
Set 1 : 50.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Done!
Barbell Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 150.0x5
Set 5 : 170.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 190.0x5
Set 4 : 220.0x3
Leg Press
Set 1 : 175.0x15
Set 2 : 175.0x12
Set 3 : 175.0x15
Leg Extensions
Set 1 : 60.0x20
Set 2 : 65.0x20
Set 3 : 65.0x20
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 30.0x15
Set 3 : 30.0x15
Seated Calf Raise
Set 1 : 100.0x20
Set 2 : 100.0x20
Set 3 : 100.0x20
Done!
Purchase this new whey protein. Hopefully ok sana lasa.
Here's the price btw. di po ako nagyayabang. For reference lang, :P
Max whey Protein > 2k
Kirkland Vit C ( 500 pcs) > 800
Fish Oil ( 180 pcs) > 1000
yung kulay dilaw ata sir @riddler yung nabili nyo, parang 2 - 4x a day ata yun,! eto naman kase isang beses lang isang araw ( though I take it twice a day).
cge bro, nakailang tanong ako sa tindera sa tia lolengs kung ok lasa nito, sagot sakin di daw niya alam kase bago at di pa niya naiinom to, haha!2k at 70 servings, 22g protien nga lang. yung fish oil ata eh yung kulay dilaw bro, apat na take ata per servings yun eh.
Dami ko ng kinakain, nasusuka na ako pero kain parin. Pag gising ko parang busog pa ako pero kain parin ng bfast hehe.
Salamat sa pagbisita sa journal ko
3x/day ko to itatake w/ meal
Dumbbell Bench Press
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 55.0x12
Dumbbell Incline Bench Press
Set 1 : 45.0x12
Set 2 : 40.0x12
Set 3 : 40.0x10
Leverage Incline Chest Press
Set 1 : 70.0x12
Set 2 : 100.0x12
Set 3 : 110.0x12
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 25.0x12
Set 2 : 25.0x12
Set 3 : 25.0x10
Dumbbell Hammer Curls
Set 1 : 25.0x8
Set 2 : 20.0x10
Set 3 : 20.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Cable Rope Triceps Pushdown
Set 1 : 7.0x12
Set 2 : 8.0x12
Set 3 : 9.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Done!
************
July 14 2014
Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x6
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 80.0x5
Set 3 : 100.0x5
Set 4 : 110.0x5
Set 5 : 140.0x5
Set 6 : 100.0x8
Cable Lower Chest Raise
Set 1 : 40.0x8
Set 2 : 40.0x8
Set 3 : 50.0x8
Barbell Standing Military Press
Set 1 : 40.0x5
Set 2 : 50.0x5
Set 3 : 60.0x5
Set 4 : 70.0x5
Dumbbell Shoulder Press
Set 1 : 40.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Barbell Bent Over Row
Set 1 : 70.0x5
Set 2 : 80.0x5
Set 3 : 90.0x5
Set 4 : 110.0x5
Set 5 : 130.0x3
Set 6 : 90.0x8
Tricep Dips
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x10
Dumbbell Standing One Arm Triceps Extension
Set 1 : 12.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Done!
*****************
July 15 2014
Barbell Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 150.0x5
Set 5 : 180.0x3
Set 6 : 140.0x8
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 230.0x3 >> was opting for 5 reps on this,however on the second rep, yung tipong "in the zone" ka while deadlifting nang biglang sumigaw ang bantay nang " HOY!! MAAWA NAMAN KAYO SA GAMIT NAMIN, KONTING DAHAN DAHAN NAMAN!". Not sure kung nagpapasikat yung bantay dahil andun yung crush niya or talagang nag aalala para sa mga gamit nila. ( medyo maingay ako mag dl due to nilalagyan ko nang 10lbs. na bakal (sangkalan) each sa magkabilang side due to 35 lbs. max na plate meron sila and para akong naka deficit pag di ko nilagyan sangkalan. So, imagine 2 metal banging whenever you do a deadlift. Ganun siya kaingay).
Leg Extensions
Set 1 : 60.0x10
Set 2 : 70.0x10
Set 3 : 80.0x10
Leg Press
Set 1 : 210.0x8
Set 2 : 250.0x10
Set 3 : 250.0x10
Lying Leg Curls
Set 1 : 35.0x8
Set 2 : 35.0x12
Set 3 : 40.0x10
Seated Calf Raise
Set 1 : 100.0x20
Set 2 : 120.0x15
Set 3 : 120.0x15
Standing Calf Raises
Set 1 : 210.0x10
Set 2 : 230.0x12
Set 3 : 260.0x15
Air bike
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Sit Up
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Abdominal Pendulum
Set 1 : 12 Rep
Set 2 : 12 Rep
Set 3 : 10 Rep
Done!
# Since mahal na mahal nang bantay yung gamit nila ( plates to be exact ), I may opt to transfer to another gym, another reason would be for safety purposes na rin, literal na nag bebend kase yung bar nila pag 200 lbs.+ na yung naka plates, mahirap nang maaksidente, nakakalungkot rin since 2 years mahigit na kong nagbubuhat sa kanila. May sinabi yung kapatid ko sakin, bandang marketplace mandaluyong, titingnan ko later kung ok sya. Sabi naman sakin may squat rack daw. Hardcore daw may ari eh. So I'm expecting na ok lang yung banging / clanging nang mga metal plates.
@dskinnydude - kung ok yung gym sa may marketplace ( sa palengke daw). text kita bro, dun na lang tayo buhat.
wala pa kong nakikitang ganyan dito sa pinas bro. Kaya siya mahal eh kase 1 per day lang sya versus dun sa normal na 600 petot na 2 - 4 times a day.:P
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 100.0x8
Set 3 : 140.0x5
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x10
Set 3 : 13.0x8
Cable Seated Row
Set 1 : 11.0x12
Set 2 : 12.0x10
Set 3 : 12.0x8
Dumbbell One Arm Row
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x10
Set 3 : 40.0x8
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Done!
# so.. went to my brother' gym. Malawak siya kung sa malawak. Marami ring bintana so I definitely say na di ka kakapusin nang hangin dahil presko. Ok din at may squat rack sila, unfortunately, kailangan kong tumingkayad para ma unrack ko yung bar. kung ibaba ko naman yung bar nang isang hook, kuba na ko before ko maunrack yung bar.Downside lang din eh konti lang ang gym equipment nila. Ok sya if ever na mga lima kayong magsasabay sabay, unfortunately, kaninang pag punta ko dun nang mga bandang 9AM, halos 10+ ang nagbubuhat. Ang nangyari eh waiting sa queue ( tatlo kaming nag sasalit salitan sa lat pulldown machine / cable row). Sahig naman eh walang cover na rubber mat. so Deadlift is not an option.I will look for another gym na malapit samin. If ever na wala na kong makita. Balik loob ako sa dati kong gym. Di nga lang ako makakapag beast mode sa squat / deadlift,:P
Dumbbell Bench Press
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 55.0x12 >> ( sama nang tingin ko sa 60 lbs since I was able to hit 12 reps on 55lbs. tumingin muna ako sa paligid, walang aalalay / spotter, sabi ko na lang sa sarili ko " next session, giba ka sakin. Kahit maka 8 - 10 reps lang masaya na ko, " )
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 50.0x10
Leverage Incline Chest Press
Set 1 : 70.0x12
Set 2 : 110.0x12
Set 3 : 120.0x10
Dumbbell Incline Fly
Set 1 : 25.0x12
Set 2 : 25.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 25.0x10
Set 2 : 30.0x8
Set 3 : 30.0x8
Dumbbell Hammer Curls
Set 1 : 25.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 25.0x10
Set 3 : 25.0x8
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Cable Rope Triceps Pushdown
Set 1 : 8.0x12
Set 2 : 8.0x12
Set 3 : 8.0x12
Cable Rope Face Pull
Set 1 : 6.0x12
Set 2 : 6.0x12
Set 3 : 6.0x12
Done!
negative ako dito brader, pero pwede tayong GWO jan tuwing off ko. san yan banda sa circle?
Barbell Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 180.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 240.0x3
Leg Press
Set 1 : 175.0x15
Set 2 : 175.0x15
Set 3 : 175.0x15
Leg Extensions
Set 1 : 70.0x15
Set 2 : 70.0x15
Set 3 : 70.0x15
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 45.0x12 >> cramps! packing sheett!
Set 3 : 0.0x0
Seated Calf Raise
Set 1 : 100.0x20
Set 2 : 100.0x20
Set 3 : 110.0x20
Crunches
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
Plank
Set 1 : 00:01:01
Set 2 : 00:01:01
Set 3 : 00:01:01
Done!Referrence PIC.
with great gainz comes with flabby fats :P
Nice one brader
Suggestion lang, better to go with weight, girth and strength measurements to gauge your progress better.
Sabi nga ni Dan John, "If you ain't measuring, you are just guessing!"
Keep it up! Head down and proceed with the daily grind!
Why not do it both?