[align=center]-WEEK 10-[/align] Year 4, Day 16 [size=x-small](January 31, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
4hrs of sleep last night. Woke up by 6am. Left more than 50mins later. Still used those pair of Converse shoes.
[align=center]-WEEK 10-[/align] Year 4, Day 19 [size=x-small](February 3, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
7hrs sleep last night. Left by 6:30am wearing on the Converse Shoes.
2-mile Run/17:38.1 = 36*/100
*APFT Standard
MAX OUT
1/8-mile Run/0:46.4>0:41.1[RECORD: 0:45.9]
1/4-mile Run/2:02.3>1:57.6[RECORD: 1:50.9]
1/2-mile Run/4:08.3>4:10.3[RECORD: 3:46.0]
1-mile Run/8:33.6>8:29.2[RECORD: 7:34.6]
2-mile Run/16:50.6>17:38.1[RECORD: 16:17.4]
Morning. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
US Navy SEAL style... 7/11 stop. Blue Bolt Gate' prior going to the track.
Continuous run 'til last lap.
Push-ups - BWx25/0:42.0
Lap 1/???~2:25.9
Push-ups - BWx25/0:42.3
Lap 2/???~5:44.7
Push-ups - BWx25/0:42.7
Lap 3/???~9:10.4
Push-ups - BWx25/1:09.5
Lap 4/???~13:03.0
Push-ups - BWx25/1:14.6
Lap 5/???~16:55.9
Push-ups - BWx25/1:18.7
Lap 6/???~20:44.3
Push-ups - BWx25/1:28.2
Lap 7/???~24:40.0
Push-ups - BWx25/1:14.9
Lap 8/40:00.0>28:37.2
Bus ride home.
Evening. Sa may beach sa Lingayen... Lingayen Sandbars.
Barefeet running with brother. Calves still hurt from last morning run.
3.4km Run/21:53.3
Walked back after staying there for few minutes. Endured damn pain (calves) on the first halfway back to Capitol Complex. Walked back home for another 2.4km.
»[size=x-large] AGE[/size]Once a fellow aspiring PMA cadet here! 21 years of age since September 2014. I had watched the MMK episode entitled 'Application Form' featuring Jake Cuenca portraying the late valedictorian graduate of Mandala class of 2006 (Magdirigmang Dangal ng Lahi), 2nd Lt. Ariel M. Toledo. (You can it here uploaded in series on Youtube.)
A year of struggle battling the Big C after graduating from the PMA. Which brings one to conclude that he graduated from PMA at the age of 26. Substract that 4-years on the academy and you'll get 22. Which will made one wonder, how can one got admitted despite being over-aged? Or was he even really over-aged?
He graduated from the academy at the age of 25. In this case, he got admitted as a plebe at the age of 21.Any hopes for those applicants vying for PMA with 22 years and more than a day older on 01 April of the year following the date of examination taken but not 23 years of age? ...The requirements for the application for the PMA changes over time. One of these was the lowering of the height requirements for both male and female PMA applicants.
[Reposted source here from Facebook.com] [Another source here from cagayanvalley.com dating back on July 16, 2012.] [Another source here from PIA.com (Philippine Information Agency) archives dating back on August 1, 2011.]
"Kapag nasa age limit ka po ba, barely a week before the reception rites hindi ka na po ba tatanggapin as applicant? 1 week po kasi before april 1 yung birthday ko, gusto ko pa sana mag take ng exam (PMAEE). Di po kasi ako napili this year eh. Turning 21 this year (next week). And PMA's current age limit is 22."
"At least 17 years old but not a day older than a 22 years on 01 April of the year following the date of examination taken.
Yan yung age requirement na nasa website nila, ibig sabihin pagdating ng 01 April 2015 for example, dapat 22 years old ka lang hindi ka dapat humigit dyan kahit isang araw. Kung 02 April ang birthday mo at nag 23 ka na nun, pasok ka pa din. "
"pasok ka pa din kasi by 01 April 2015 you will still be 22yo. sigrudohin mo lang na makapasa ka na kasi last chance mo yan. sa 01 april 2016, you will be 23yo already so di ka na pwede. so ngayon pa lang aral-aral na pag may time para maging handa sa PMAEE this august 2014."
"kung ang nakalagay is 22yo by 01 April then pasok ka pa kasi on 23 March 2015, you will turn 22yo. meaning on 01 April 2015, 22yo ka parin. so pwede ka pa parekoy..."
"okay pa rin yan kahit 22years, 11 months and 29 days old ka on 01 April 2015. di naman kasi nila kino-consider dyan ang excess na months and days. ang years lang tinitingnan po. so aral aral na pag may time and develop mo na physical stamina mo para sa push-ups, sit-ups and 3.2 km run."
"At least 17 years old but not a day older than a 22 years on 01 April of the year following the date of examination taken." Baka ibig sabihin you should not be 22 yrs old and 1 day pagdating ng April 1?"
[align=center]-WEEK 10-[/align] Year 4, Day 23 [size=x-small](February 7, 2015)[/size]
Morning. Sa may plaza sa Bayambang...
6hrs sleep. Woke 4am. Started 5am.
[align=center]-WEEK 10-[/align] Year 4, Day 25 [size=x-small](February 9, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Left 5am.
2-mile Run/16:44.8 = 48*/100
*APFT Standard
1/8-mile Run/0:41.1>0:42.3[RECORD: 0:41.1] MAX OUT
1/4-mile Run/1:57.6>1:47.8[RECORD: 1:50.9]
1/2-mile Run/4:10.3>4:02.7[RECORD: 3:46.0]
1-mile Run/8:29.2>8:37.8[RECORD: 7:34.6]
2-mile Run/17:38.1>16:44.8[RECORD: 16:17.4]
[align=center]-WEEK 10-[/align] Year 4, Day 25 [size=x-small](February 9, 2015)[/size] BW:157lbs~???lbs
Evening. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
9 Days NO WORKOUT. Finished working out past 7:30pm.
[align=center]-WEEK 10-[/align] Year 4, Day 26 [size=x-small](February 10, 2015)[/size] BW:157lbs>158lbs
Morning. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
2min REST in between various push-ups.
[align=center]-WEEK 10-[/align] Year 4, Day 26 [size=x-small](February 10, 2015)[/size]
Evening. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
[align=center]-WEEK 10-[/align] Year 4, Day 28 [size=x-small](February 12, 2015)[/size]
Afternoon. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
[align=center]-WEEK 10-[/align] Year 4, Day 30 [size=x-small](February 14, 2015)[/size]
Evening. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
Had intervals of sleep throughout the day; 3hrs (10pm-1am) , 2hrs (4-6am), then an hour sleep around 1pm. Just had a small meal since yesterday prior running. But able to maintain the pace despite that.
[align=center]-WEEK 10-[/align] Year 4, Day 31 [size=x-small](February 15, 2015)[/size]
Evening. Sa may beach sa Lingayen... Lingayen Sandbars.
Barefeet running again with my brother. Had measured the total and precise distance to be traversed. (*Parallax.) Shifting back and forth on soft, dry sands and hard, wet ones. Trying to dodge the crowd and the waves that might impede the pace. Pace slowed down twice because of these factors.
[align=center]-WEEK 10-[/align] Year 4, Day 28 [size=x-small](February 12, 2015)[/size]
Afternoon. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
[align=center]-WEEK 10-[/align] Year 4, Day 28 [size=x-small](February 12, 2015)[/size]
Afternoon. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
... [size=medium]Upright Rows - 130lbs[/size]x12x2 x12, x13 [REST: 2min]
[align=center]-WEEK 10-[/align] Year 4, Day 32 [size=x-small](February 16, 2015)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived around 12pm. Ended past 2pm.
2min REST in between various push-ups.
[align=center]-WEEK 10-[/align] Year 4, Day 36 [size=x-small](February 20, 2015)[/size]
Evening. Sa may condominium buildings sa Pasig City... Riverfront Residences.
4hrs sleep. Sleep 12am. Woke 4am.
6Laps. Some uphill and downhill path on this route.
2-mile Run/15:43.7 = 63*/100 ~ GO ( > 60 )
*APFT Standard
1/8-mile Run/1:11.8>0:54.2[RECORD: 0:41.1] MAX OUT
1/4-mile Run/2:12.2>1:42.1[RECORD: 1:47.8] MAX OUT
1/2-mile Run/4:16.5>3:36.0[RECORD: 3:46.0]
1-mile Run/8:43.7>7:35.1[RECORD: 7:34.6] MAX OUT
2-mile Run/17:15.9>15:43.7[RECORD: 16:17.4]
sir question lang,pano kayo nakaka-cocope up with regards to insufficient hours ng tulog sa fitness activites niyo?
Kain para may energy throughout the day. Or take at most 1hr sleep.
Hindi naman po ba feeling lethargic pag nagwworkout na kayo?Balak ko din po kasi ganong setup,since thesis paperworks due are coming...
Yung number of sleep hours needed will vary from person to person
Ang malaking factor dyan ay yung stress level. Stressors include your weight training, daily routine such as work or studies, personal life, etc
Syempre, you need more sleep kung mas stressed ka
No food or diet can compensate for a lack sleep. Take naps during the day when you can (I envy students). Based on what I have read and what I experienced, taking a nap after 4 PM affects my sleep during the night. Preferably, take naps between 12 NN to 3 PM
Sa lack of sleep naman, 2 to 3 consecutive nights of insufficient sleep makes me feel lethargic or weak. Ewan ko sa iba
Ang best indicator kung maayos ang tulog mo last night ay yung overall feeling mo the next day. You should feel energetic inside and outside of the gym if you slept well
Hindi naman po ba feeling lethargic pag nagwworkout na kayo?
There are at times YES. There are at times NO. Nasa quality din 'yan ng tulog mo at mindset mo before ka magbuhat. Most of times sa umpisa lang ng buhat nakaka-lethargic pero after going through the motions, ok na.
sir question lang,pano kayo nakaka-cocope up with regards to insufficient hours ng tulog sa fitness activites niyo?
Kain para may energy throughout the day. Or take at most 1hr sleep.
Hindi naman po ba feeling lethargic pag nagwworkout na kayo?Balak ko din po kasi ganong setup,since thesis paperworks due are coming...
Yung number of sleep hours needed will vary from person to person
Ang malaking factor dyan ay yung stress level. Stressors include your weight training, daily routine such as work or studies, personal life, etc
Syempre, you need more sleep kung mas stressed ka
No food or diet can compensate for a lack sleep. Take naps during the day when you can (I envy students). Based on what I have read and what I experienced, taking a nap after 4 PM affects my sleep during the night. Preferably, take naps between 12 NN to 3 PM
Sa lack of sleep naman, 2 to 3 consecutive nights of insufficient sleep makes me feel lethargic or weak. Ewan ko sa iba
Ang best indicator kung maayos ang tulog mo last night ay yung overall feeling mo the next day. You should feel energetic inside and outside of the gym if you slept well
I have no papers due this day.And I slept 12 hours.Sa workout kanina feeling ko less lethargic compared to my past days' WO.Mukang depende nga sa tao yun.Thanks BTW!
Hindi naman po ba feeling lethargic pag nagwworkout na kayo?
There are at times YES. There are at times NO. Nasa quality din 'yan ng tulog mo at mindset mo before ka magbuhat. Most of times sa umpisa lang ng buhat nakaka-lethargic pero after going through the motions, ok na.
[align=center]-WEEK 10-[/align] Year 4, Day 37 [size=x-small](February 21, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Used 45lb Ivanko Olympic Bar on the Flat Barbell Bench Press.
30º Incline Dumbbell Bench Press - 50'sx20x3 [RESTS: 3min]
Flat Barbell Bench Press - 165lbs((25kg Finix rubber plates + 5kg Finix rubber plates) x2)x8x3 x6, x7, x6 [RESTS: 3-5min] Weighted Dips - BW+40'sx13x2 [RESTS: 2min] < MISSED. Due to lack of equipments. Weighted Leg Lifts - BW+25'sx14x2 [REST: 1min] < MISSED. Forgo. Weighted Incline Sit-ups - BW+50lbsx22x2 [REST: 1min] < MISSED. Due to lack of equipments.
[align=center]-WEEK 11-[/align] Year 4, Day 38 [size=x-small](February 22, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Used a 30lb Ivanko Short Olympic Bar.
[align=center]-WEEK 11-[/align] Year 4, Day 39 [size=x-small](February 23, 2015)[/size] BW:158lbs~???lbs
Evening. Sa may bakal gym sa Caniogan, Pasig City... Pasig Fitness Gym.
6hrs sleep last night. Workout with the PBB Member Vinch. He did legs though.
Yep, the infamous bars of Pasig Fitness Gym. Dropped down from their max DBs of 90's to 80's, because the slippery bar of the former. Same protocol on push-up exercises; just 2min of REST in between variants.
[align=center]-WEEK 11-[/align] Year 4, Day 40 [size=x-small](February 24, 2015)[/size]
Evening. Sa may condominium buildings sa Pasig City... Riverfront Residences.
6hrs sleep last night. Then another 2hrs sleep in the afternoon.
Planks on push-up position.
1/8-mile Run/0:54.2>0:55.0[RECORD: 0:41.1]
1/4-mile Run/1:42.1>1:44.8[RECORD: 1:42.1]
1/2-mile Run/3:36.0>3:44.6[RECORD: 3:36.0] MAX OUT
1-mile Run/7:35.1>7:33.5[RECORD: 7:34.6] MAX OUT
2-mile Run/15:43.7>15:28.4[RECORD: 15:43.7]
[align=center]-WEEK 11-[/align] Year 4, Day 42 [size=x-small](February 26, 2015)[/size]
Morning. Sa may commercial gym sa Shaw Blvd., Mandaluyong City... Eclipse 24/7 Fitness Center (Shaw Branch). BW:158lbs~158lbs
Had meal before the 4hrs sleep last night. Workout with the PBB member Raymond. Despite me arriving 1½hr late. [size=x-small](Sa wakas, matapos ang dalawang beses na udlutan!)[/size]
Used the standard 45lb olympic bar.
Comments
Yes.
That was of the last split program.
Year 4, Day 16 [size=x-small](January 31, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
4hrs of sleep last night. Woke up by 6am. Left more than 50mins later. Still used those pair of Converse shoes.
2-mile Run/16:50.6 = 47*/100
*APFT Standard
1/8-mile Run/0:45.9 > 0:46.4
1/4-mile Run/1:50.9 > 2:02.3
1/2-mile Run/3:46.0 > 4:08.3
1-mile Run/7:34.6 > 8:33.6
2-mile Run/18:26.0 > 16:50.6
Apparently, I've been slower today.
Morning. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
Still suffering from the last shin splints.
400m Jog/2:58.3
Push-ups - BWx25
Plank Pose - [HOLD: 2min]x1, [HOLD: 1½min]x1, [HOLD: 1min]x1 [RESTS: 2min]
Chin-ups - BWx13
2.8km Walk to home. Same path.
Year 4, Day 19 [size=x-small](February 3, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
7hrs sleep last night. Left by 6:30am wearing on the Converse Shoes.
2-mile Run/17:38.1 = 36*/100
*APFT Standard
MAX OUT
1/8-mile Run/0:46.4 > 0:41.1 [RECORD: 0:45.9]
1/4-mile Run/2:02.3 > 1:57.6 [RECORD: 1:50.9]
1/2-mile Run/4:08.3 > 4:10.3 [RECORD: 3:46.0]
1-mile Run/8:33.6 > 8:29.2 [RECORD: 7:34.6]
2-mile Run/16:50.6 > 17:38.1 [RECORD: 16:17.4]
Morning. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
US Navy SEAL style... 7/11 stop. Blue Bolt Gate' prior going to the track.
Continuous run 'til last lap.
[size=x-small][AVERAGE][/size]
Push-ups - BWx25/??? ~ 1:04.1
Lap/??? ~ 2:35.8
Push-ups - BWx25/0:42.0
Lap 1/??? ~ 2:25.9
Push-ups - BWx25/0:42.3
Lap 2/??? ~ 5:44.7
Push-ups - BWx25/0:42.7
Lap 3/??? ~ 9:10.4
Push-ups - BWx25/1:09.5
Lap 4/??? ~ 13:03.0
Push-ups - BWx25/1:14.6
Lap 5/??? ~ 16:55.9
Push-ups - BWx25/1:18.7
Lap 6/??? ~ 20:44.3
Push-ups - BWx25/1:28.2
Lap 7/??? ~ 24:40.0
Push-ups - BWx25/1:14.9
Lap 8/40:00.0 > 28:37.2
Bus ride home.
Evening. Sa may beach sa Lingayen... Lingayen Sandbars.
Barefeet running with brother. Calves still hurt from last morning run.
3.4km Run/21:53.3
Walked back after staying there for few minutes. Endured damn pain (calves) on the first halfway back to Capitol Complex. Walked back home for another 2.4km.
Another inspiration for aspiring PMA cadets!
Made a research about the late magna cum laude PMA-ayer. And found out about his death back on September of 2007 at the age of 27.
[size=x-small](Source: [Inquirer.net] In death, top of PMA class ’06 is icon to deserving poor by Vincent Cabreza, Leoncio Balbin Jr.)[/size]
A year of struggle battling the Big C after graduating from the PMA. Which brings one to conclude that he graduated from PMA at the age of 26. Substract that 4-years on the academy and you'll get 22. Which will made one wonder, how can one got admitted despite being over-aged? Or was he even really over-aged?
Apparently... NO.
[size=x-small](Source: [philSTAR.com] 'Pride of the North' is PMA topnotcher by Artemio Dumlao)[/size]
[Another source here from the archives.]
He graduated from the academy at the age of 25. In this case, he got admitted as a plebe at the age of 21.Any hopes for those applicants vying for PMA with 22 years and more than a day older on 01 April of the year following the date of examination taken but not 23 years of age? ...The requirements for the application for the PMA changes over time. One of these was the lowering of the height requirements for both male and female PMA applicants.
[size=x-small](Source: Google » pma height)[/size]
[The following information are arranged in an ascending order according to time, with latest at the end, and are subject to change.]
*May 18-21, 2011. Conversation taken from Cadet Admission Guide for PMA & PNPA page post.
[size=x-small](Source: [Facebook.com] Cadet Admission Guide for PMA & PNPA page)[/size]
Noticed the age requirement for applying to PNPA Cadetship on the comment posted on May 21, 2011?
[size=x-small](Source: [Facebook.com] Cadet Admission Guide for PMA & PNPA page)[/size]
The age requirement for PNPA applicants has been also raised in the recent years.
[size=x-small](Source: Google » pnpa age requirement)[/size]
*July 26, 2010. Post taken from Northern Philippine Times article.
[size=x-small](Source: [Blogspot.com] Northern Philippine Times » Entrance exams for PMA and PNPA set)[/size]
*August 7, 2013. Post taken from Modernize the Philippines page post.
[size=x-small](Source: [Facebook.com] Modernize the Philippines page)[/size]
[Reposted source here from Facebook.com]
[Another source here from cagayanvalley.com dating back on July 16, 2012.]
[Another source here from PIA.com (Philippine Information Agency) archives dating back on August 1, 2011.]
*December 17-18, 2013. Conversation taken from Major Harold Magallanes Cabunoc (Philippine Army) page
[size=x-small](Source: [Facebook.com] Major Harold Magallanes Cabunoc (Philippine Army) page)[/size]
*March 14-16, 2014. Conversation taken from Ranger Cabunzky's Blog post—"Why Cadet Jeff Aldrin Cudia couldn't graduate from PMA: My personal thoughts (again)"
[size=x-small](Source: [Blogspot.com] Ranger Cabunzky's Blog » Why Cadet Jeff Aldrin Cudia couldn't graduate from PMA: My personal thoughts (again))[/size]
*August 2, 2014. Conversation taken from The Philippine Military Academy page.
[size=x-small](Source: [Facebook.com] The Philippine Military Academy page)[/size]
Year 4, Day 23 [size=x-small](February 7, 2015)[/size]
Morning. Sa may plaza sa Bayambang...
6hrs sleep. Woke 4am. Started 5am.
2-mile Run/17:21.0 = 40*/100
*APFT Standard
2-mile Run/17:38.1 > 17:21.0 [RECORD: 16:17.4]
Year 4, Day 25 [size=x-small](February 9, 2015)[/size]
Morning. Sa may Capitol Complex sa Lingayen... Sison Auditorium.
Left 5am.
2-mile Run/16:44.8 = 48*/100
*APFT Standard
1/8-mile Run/0:41.1 > 0:42.3 [RECORD: 0:41.1]
MAX OUT
1/4-mile Run/1:57.6 > 1:47.8 [RECORD: 1:50.9]
1/2-mile Run/4:10.3 > 4:02.7 [RECORD: 3:46.0]
1-mile Run/8:29.2 > 8:37.8 [RECORD: 7:34.6]
2-mile Run/17:38.1 > 16:44.8 [RECORD: 16:17.4]
Year 4, Day 25 [size=x-small](February 9, 2015)[/size]
BW: 157lbs ~ ???lbs
Evening. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
9 Days NO WORKOUT. Finished working out past 7:30pm.
Conventional Deadlift - (Overhand Grip) 185lbsx6 x10, 210lbsx6 x10, 240lbsx6 x10, (Mixed Grip) 275lbsx6 285lbsx8, 315lbsx6 x4 [1st- 4th set RESTS: 3-6min][5th set REST: 6min]
Kroc Rows - 110'sx20x2 [RESTS: 2-3min]
Pull-ups - BWx12, BWx9, BWx7, BWx5 [RESTS: 2min]
Seated Cable Rows (V-bar) [MAX stack: 150lbs] - stack + 10lbsx11x3 [RESTS: 2min] < MISSED. due to gym closing time.
Year 4, Day 26 [size=x-small](February 10, 2015)[/size]
BW: 157lbs > 158lbs
Morning. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
2min REST in between various push-ups.
Seated Cable Rows (V-bar) [MAX stack: 150lbs] - stack + 10lbsx11x3 x12, x12, x12 [RESTS: 2min]
Diamond Push-ups - BWx26 [REST: 2min]
Push-ups - BWx34 [REST: 2min]
Wide Push-ups - BWx27
Skull Crushers - 85lbsx10, 100lbsx10 105lbsx9, 115lbsx10 [REST: 2min]
Triceps Cable Push Downs [MAX stack: 100lbs] - stack + 45lbsx19x3 x14, x14, x14 [RESTS: 2min]
Year 4, Day 26 [size=x-small](February 10, 2015)[/size]
Evening. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
Low Bar Squats - 150lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 210lbsx6 x10, 245lbsx6 x5 [1st-4th set RESTS: 2-4min][5th set REST: 5min]
Leg Press - 485lbsx12x2 [REST: 1min]
Barbell Curls - 90lbsx12x2 x4, x5, x4 [RESTS: 2min]
Standing Alt. Dumbbell Curls - 50'sx12x2 x9, x8 [REST: 2min]
Year 4, Day 28 [size=x-small](February 12, 2015)[/size]
Afternoon. Sa may bakal gym sa Bayambang... Hardcore Fitness Gym.
Standing Overhead Press - 110lbsx8x3 x5, x4, x5 (70lbsx15 warm-up) [RESTS: 2-3min]
Seated Dumbbell Press - 60'sx14x3 x14(spot), x12, x14 [REST: 2min] < MISSED. Forgo last set.
Dumbbell Side Laterals - 30'sx15x2 [REST: 2min]
Barbell Shrugs - 260lbsx12x2 x14, x10 [REST: 2min]
Upright Rows - 130lbsx12x2 x12, x13 [REST: 2min]
Year 4, Day 30 [size=x-small](February 14, 2015)[/size]
Evening. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
Had intervals of sleep throughout the day; 3hrs (10pm-1am) , 2hrs (4-6am), then an hour sleep around 1pm. Just had a small meal since yesterday prior running. But able to maintain the pace despite that.
2-mile Run/17:15.9 = 41*/100
*APFT Standard
1/8-mile Run/0:42.3 > 1:11.8 [RECORD: 0:41.1]
1/4-mile Run/1:47.8 > 2:12.2 [RECORD: 1:47.8]
1/2-mile Run/4:02.7 > 4:16.5 [RECORD: 3:46.0]
1-mile Run/8:37.8 > 8:43.7 [RECORD: 7:34.6]
2-mile Run/16:44.8 > 17:15.9 [RECORD: 16:17.4]
[size=x-small][AVERAGE][/size]
Lap/??? ~ 2:09.5
Lap 1/??? ~ 2:12.2
Lap 2/??? ~ 4:16.5
Lap 3/??? ~ 6:25.2
Lap 4/??? ~ 8:43.7
Lap 5/??? ~ 10:54.4
Lap 6/??? ~ 13:06.2
Lap 7/??? ~ 15:10.8
Lap 8/??? ~ 17:15.9
On push-up position...
Plank Pose (Advanced) - [HOLD: 2min]x1, [HOLD: 1min 35sec]x1, [HOLD: 1min 35sec]x1 [RESTS: 1½min]
Year 4, Day 31 [size=x-small](February 15, 2015)[/size]
Evening. Sa may beach sa Lingayen... Lingayen Sandbars.
Barefeet running again with my brother. Had measured the total and precise distance to be traversed. (*Parallax.) Shifting back and forth on soft, dry sands and hard, wet ones. Trying to dodge the crowd and the waves that might impede the pace. Pace slowed down twice because of these factors.
2-mile Run/17:40.4 = 36*/100
*APFT Standard
2-mile Run/17:15.9 > 17:40.4 [RECORD: 16:17.4]
130 lbs upright row seriously sir? :jd:
Yes.
Year 4, Day 32 [size=x-small](February 16, 2015)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived around 12pm. Ended past 2pm.
2min REST in between various push-ups.
Bent Over Barbell Rows - 140lbsx6 x10, 155lbsx6 x10, 170lbsx6 x10, 190lbsx6 x10, 215lbsx6 x4 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Leg Press - 485lbsx12x2 [REST: 1min]
Pull Downs [MAX stack: 160lbs] - stack + 20'sx8x3 x7, x6, x6 [RESTS: 2-3min]
Seated Cable Rows (V-bar) - 220lbsx8x3 x8, x8, x7 [RESTS: 1½-2min]
Triceps Cable Push Downs [MAX stack: 200lbs] - stackx12x2 (150lbsx15 warm-up) [RESTS: 2-3min]
Hammer Curls - 50'sx13x2 x8, x10 (35'sx15 warm-up) [RESTS: 2-3min]
Diamond Push-ups - BWx28 [REST: 2min]
Push-ups - BWx35 [REST: 2min]
Wide Push-ups - BWx30
Standing Calf Raise - 440lbsx12x3 [RESTS: 1min]
Seated Calf Raise - 175lbsx12x2 [REST: 2min]
Sit-ups - BWx40
Dips - BWx25
Year 4, Day 36 [size=x-small](February 20, 2015)[/size]
Evening. Sa may condominium buildings sa Pasig City... Riverfront Residences.
4hrs sleep. Sleep 12am. Woke 4am.
6Laps. Some uphill and downhill path on this route.
2-mile Run/15:43.7 = 63*/100 ~ GO ( > 60 )
*APFT Standard
1/8-mile Run/1:11.8 > 0:54.2 [RECORD: 0:41.1]
MAX OUT
1/4-mile Run/2:12.2 > 1:42.1 [RECORD: 1:47.8]
MAX OUT
1/2-mile Run/4:16.5 > 3:36.0 [RECORD: 3:46.0]
1-mile Run/8:43.7 > 7:35.1 [RECORD: 7:34.6]
MAX OUT
2-mile Run/17:15.9 > 15:43.7 [RECORD: 16:17.4]
sir question lang,pano kayo nakaka-cocope up with regards to insufficient hours ng tulog sa fitness activites niyo?
Kain para may energy throughout the day. Or take at most 1hr sleep.
Hindi naman po ba feeling lethargic pag nagwworkout na kayo?Balak ko din po kasi ganong setup,since thesis paperworks due are coming...
Yung number of sleep hours needed will vary from person to person
Ang malaking factor dyan ay yung stress level. Stressors include your weight training, daily routine such as work or studies, personal life, etc
Syempre, you need more sleep kung mas stressed ka
No food or diet can compensate for a lack sleep. Take naps during the day when you can (I envy students). Based on what I have read and what I experienced, taking a nap after 4 PM affects my sleep during the night. Preferably, take naps between 12 NN to 3 PM
Sa lack of sleep naman, 2 to 3 consecutive nights of insufficient sleep makes me feel lethargic or weak. Ewan ko sa iba
Ang best indicator kung maayos ang tulog mo last night ay yung overall feeling mo the next day. You should feel energetic inside and outside of the gym if you slept well
There are at times YES. There are at times NO. Nasa quality din 'yan ng tulog mo at mindset mo before ka magbuhat. Most of times sa umpisa lang ng buhat nakaka-lethargic pero after going through the motions, ok na.
I have no papers due this day.And I slept 12 hours.Sa workout kanina feeling ko less lethargic compared to my past days' WO.Mukang depende nga sa tao yun.Thanks BTW!
ok noted thanks for the advice sir!
Year 4, Day 37 [size=x-small](February 21, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Used 45lb Ivanko Olympic Bar on the Flat Barbell Bench Press.
30º Incline Dumbbell Bench Press - 50'sx20x3 [RESTS: 3min]
Flat Barbell Bench Press - 165lbs((25kg Finix rubber plates + 5kg Finix rubber plates) x2)x8x3 x6, x7, x6 [RESTS: 3-5min]
Weighted Dips - BW+40'sx13x2 [RESTS: 2min] < MISSED. Due to lack of equipments.
Weighted Leg Lifts - BW+25'sx14x2 [REST: 1min] < MISSED. Forgo.
Weighted Incline Sit-ups - BW+50lbsx22x2 [REST: 1min] < MISSED. Due to lack of equipments.
Year 4, Day 38 [size=x-small](February 22, 2015)[/size]
Evening. Sa may desenteng gym sa Caniogan, Pasig City... Riverfront Residences Fitness Club.
Used a 30lb Ivanko Short Olympic Bar.
Barbell Curls - 40lbs((5kg Finix rubber plates) x2)x15, 50lbs((5kg Finix rubber plates + 2½kg Finix rubber plates) x2)x15, 60lbs((5kg Finix rubber plates + 2½kg Finix rubber plates + 1½kg Finix rubber plates) x2)x15, 65lbs((10kg Finix rubber plates) x2)x12, 70lbs((10kg Finix rubber plates + 1½kg Finix rubber plates) x2)x12, 75lbs((10kg Finix rubber plates + 2½kg Finix rubber plates) x2)x12, 80lbs((10kg Finix rubber plates + 2½kg Finix rubber plates + 1½kg Finix rubber plates) x2)x11, 85lbs((10kg Finix rubber plates + 5kg Finix rubber plates) x2)x10, 90lbs((10kg Finix rubber plates + 5kg Finix rubber plates + 1½kg rubber plates) x2)x1 [RESTS: 2-5min]
Standing Alt. Dumbbell Curls - 20'sx15, 25'sx15, 35'sx12, 40'sx10, 45'sx8 [RESTS: 2-3min]
Year 4, Day 39 [size=x-small](February 23, 2015)[/size]
BW: 158lbs ~ ???lbs
Evening. Sa may bakal gym sa Caniogan, Pasig City... Pasig Fitness Gym.
6hrs sleep last night. Workout with the PBB Member Vinch. He did legs though.
Yep, the infamous bars of Pasig Fitness Gym. Dropped down from their max DBs of 90's to 80's, because the slippery bar of the former. Same protocol on push-up exercises; just 2min of REST in between variants.
Conventional Deadlift - (Overhand Grip) 185lbsx6 x10, 210lbsx6 x10, 245lbsx6 x8, (Mixed Grip) 285lbsx6 x2, 315lbsx6 [1st-4th RESTS: 3min][5th set REST: 5min] < MISSED. Due to loss of grip.
Kroc Rows - 80'sx26x2 [RESTS: 2min]
Pull-ups - BWx10, BWx6, BWx6, BWx7, BWx5 [RESTS: 2-3min]
Seated Cable Rows (V-bar) - 150lbsx17x3 [RESTS: 2min]
Diamond Push-ups - BWx30 [REST: 2min]
Push-ups - BWx36 [REST: 2min]
Wide Push-ups - BWx30
Year 4, Day 40 [size=x-small](February 24, 2015)[/size]
Evening. Sa may condominium buildings sa Pasig City... Riverfront Residences.
6hrs sleep last night. Then another 2hrs sleep in the afternoon.
Planks on push-up position.
Plank Pose (Advanced) - [HOLD: 3min]x1, [HOLD: 2min]x1, [HOLD: 2min]x1 [RESTS: 2min]
6 Laps. Did slowed down on two laps somewhere...
2-mile Run/15:28.4 = 66*/100 ~ GO ( > 60 )
*APFT Standard
1/8-mile Run/0:54.2 > 0:55.0 [RECORD: 0:41.1]
1/4-mile Run/1:42.1 > 1:44.8 [RECORD: 1:42.1]
1/2-mile Run/3:36.0 > 3:44.6 [RECORD: 3:36.0]
MAX OUT
1-mile Run/7:35.1 > 7:33.5 [RECORD: 7:34.6]
MAX OUT
2-mile Run/15:43.7 > 15:28.4 [RECORD: 15:43.7]
Year 4, Day 42 [size=x-small](February 26, 2015)[/size]
Morning. Sa may commercial gym sa Shaw Blvd., Mandaluyong City... Eclipse 24/7 Fitness Center (Shaw Branch).
BW: 158lbs ~ 158lbs
Had meal before the 4hrs sleep last night. Workout with the PBB member Raymond. Despite me arriving 1½hr late. [size=x-small](Sa wakas, matapos ang dalawang beses na udlutan!)[/size]
Used the standard 45lb olympic bar.
Conventional Deadlift - (Mixed Grip) 275lbs ((20kg bumper plates + 35lb rubber plates + 35lb rubber plates)x2)x12, 305lbsx1 ((20kg bumper plates + 35lb rubber plates + 35lb rubber plates + 35lb rubber plates)x2)x1, 325lbs((20kg bumper plates + 35lb rubber plates + 35lb rubber plates + 35lb rubber plates + 5lb rubber plates)x2)x1, 345lbs((20kg bumper plates + 35lb rubber plates + 35lb rubber plates + 35lb rubber plates + 10lb rubber plates)x2)x1 [RESTS: 2-5min]
MAX OUT
Conventional Deadlift - (Mixed Grip) 355lbs((20kg bumper plates + 35lb rubber plates + 35lb rubber plates + 35lb rubber plates + 10lb rubber plates + 5lb rubber plates)x2)xF
Pull-ups - BWx14, BWx10, BWx10 [RESTS: 2-3min]
Diamond Push-ups - BWx31 [REST: 2min]
Push-ups - BWx39 [REST: 2min]
Wide Push-ups - BWx33
[align=center]
Thanks to Raymond. 'Til next time...
P80 -
P60 -
P300
P700