August 05, 2015 - Wednesday
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - home
Before training, I took a half serving of ON Gold Standard Whey (vanilla ice cream)
Training started around 10:00 AM
Training ended around 10:45 AM
Rest Between Exercises = 2 to 3 mins
Pull Up on door ledge
Rest Between Sets = 5 minutes
BW x 6 reps (medium width pronated grip)
BW x 8 reps (shoulder width supinated grip)
BW x 7 reps (shoulder width supinated grip)
BW x 6 reps (shoulder width supinated grip)
Knuckle Push Up (feet elevated by 12 inches)
Rest Between Sets = 2 to 3 minutes
BW x 6 reps
BW x 6 reps
BW x 6 reps
BW x 10 reps (switched to regular push up)
Still don't feel like going to the gym. I think I'll just take a month off from formal training
Looks like completely fasted training cannot be sustained for a long period. I feel exhausted/fatigued
Going to switch to fasted training with some whey protein like what I did today.
Bro? Have you tried Xtend BCAA? Do you know if there is any cheaper alternative? I train fasted with that supplement pero namamahalan ako sa kanya for 90 servings
Yeah, Martin Berkhan recommends taking 10 grams of BCAA for training in the fasted state. I just tried training completely fasted. It can work maybe for a short time like doing it once or twice a month. But it would take a toll on your recovery if you do it regularly for months.
I don't want to buy BCAA coz it will just add to my expenses. I just take slightly less than half serving of ON Gold Standard Whey Protein. One serving has 120 calories and 24 grams. Taking a food that has 50 calories or less won't get you out of the fasted state
August 19, 2015 - Wednesday
BW = 81.6 kgs (OMROM HBF-356, measurement today)
Body fat = around 25% (can't see my upper abs)
Started around 10:30 AM. Ended around 11:40 AM
I didn't count the rest period between sets but I just did the sets when I feel I'm ready
BW x 2 reps (medium width pronated grip)
BW x 2 reps (medium width pronated grip)
BW x 8 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
Total of 35 reps of Pull Ups
I also did a total of 3 sets of 8 reps of Push Ups. I inserted it between the rest periods of Pull Ups
I also measured how much weight I lift in the Push Up by placing my palms on the weighing scale. It's 60 kgs on the top position and 65 kgs on the bottom position. So, based on my experiment, the resistance in Push Up is about 75% of body weight.
August 22, 2015 - Wednesday
BW = 80.6 kgs (OMROM HBF-356, measurement today)
Body fat = around 25% (can't see my upper abs)
Started around 10:30 AM.
3 to 5 minutes rest between sets
BW x 2 reps (medium width pronated grip) - warm up
BW x 2 reps (medium width pronated grip) - warm up
BW x 10 reps (medium width pronated grip) - work set - PR
BW x 6 reps (medium width pronated grip) - work set
After the last set of Pull Up, I did 2 sets of 12 reps of Push Up
August 24, 2015 - Monday
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Took a half serving of ON Gold Standard Whey 15 minutes before workout
Training started around 8:40 AM. Training ended around 9:40 AM
Rest Between Exercises = 3 to 5 mins
One-arm Dumbbell Row
Rest Between Sets = 1 to 2 minutes
90 lbs each hand x 5 reps (with lifting straps)
80 lbs each hand x 5 reps (with lifting straps)
80 lbs each hand x 5 reps (with lifting straps)
Seated Cable Row
Rest Between Sets = 1 to 2 minutes
170 lbs x 5 reps
150 lbs x 5 reps
150 lbs x 5 reps
Pull Up on straight bar
Rest Between Sets =
BW x 4 reps (medium width pronated grip)
Pull Up on angled bar
Rest Between Sets =
BW x 5 reps (shoulder width supinated grip)
Push Up
Rest Between Sets = 1 to 2 minutes
BW x 10 reps (palm)
BW x 8 reps (knuckle)
Zercher Squat
Rest Between Sets = 1 to 2 minutes
40 kgs x 2 reps
50 kgs x 2 reps
45 kgs x 2 reps
August 26, 2015 - Wednesday
BW = 81.2 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Took 1 serving of ON Gold Standard Whey 15 minutes before workout
Training started around 9:00 AM. Training ended around 9:50 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 1 to 2 minutes
45 kgs x 3 reps
40 kgs x 3 reps
40 kgs x 34 reps
Farmer's Walk
Rest Between Sets = 1 to 2 minutes
70 lbs each hand x 20 meters (with lifting straps)
70 lbs each hand x 20 meters (with lifting straps)
70 lbs each hand x 20 meters (with lifting straps)
Leg Raises
Rest Between Sets = 1 to 2 minutes
10 reps
10 reps
10 reps
Pull Up on straight bar
Rest Between Sets = 1 to 2 minutes
BW x 5 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
240-245lbs yung heaviest attempt ko. Nung nagstart ko kasi gawin yan malakas na yung arms at abs ko kaya its just a matter of putting things together. About sa sakit naman, depende na sa tayo yun kasi may kanya kanya tayong pain tolerance. Mas kaya ko tiisin yung sakit ng zerchers kesa sa sakit sa spinal cord.
September 01, 2015 - Tuesday
BW = 80.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - home
Before training, I took a half serving of ON Gold Standard Whey (vanilla ice cream)
Training started around 10:00 AM
Training ended around 10:30 AM
Rest Between Exercises = 3 to 5 mins
Pull Up on door ledge
Rest Between Sets = 3 minutes
BW x 7 reps (medium width pronated grip)
BW x 6 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
Push Up
Rest Between Sets = 2 to 3 minutes
BW + 7 kgs x 7 reps (hands shoulder width apart)
BW + 7 kgs x 8 reps (hands shoulder width apart)
BW + 7 kgs x 6 reps (hands shoulder width apart)
Pull Up on door ledge
Rest Between Sets =
BW x 6 reps (medium width pronated grip)
September 03, 2015 - Thursday
BW = 81.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Took 1 serving of ON Gold Standard Whey 15 minutes before workout
Training started around 9:20 AM. Training ended around 10:00 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 1 to 2 minutes
45 kgs x 4 reps
42.5 kgs x 3 reps
40 kgs x 4 reps
One-arm Dumbbell Row
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 8 reps
70 lbs each hand x 8 reps (with lifting straps)
70 lbs each hand x 6 reps (with lifting straps)
Parallel Bar Dips
Rest Between Sets = 1 to 2 minutes
BW x 6 reps
BW x 5 reps
BW x 5 reps
Pull Up on straight bar
Rest Between Sets =
BW x 5 reps (medium width pronated grip)
Two months with no formal training. Tested today what I can lift
Seated Cable Row (straight bar attachment)
170 lbs x 8 reps
180 lbs x 6 reps
Tricep Cable Push Down (straight bar attachment)
150 lbs x 6 reps
150 lbs x 6 reps
Bent-over Cable Flyes
60 lbs each hand x 6 reps
70 lbs each hand x 6 reps
During the 2-month break, I do body weight exercises like Pull Ups on door ledge and weighted Push Ups. I also do kettlebell rows (40 kgs x 4 reps) and standing kettlebell holds (40 kgs each hand for ~30 seconds). The kettlebell's handle diamter is about 1.67 inches
December 01, 2015 - Tuesday
BW = 84.8 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Ate 50 grams of dark chocolate (85% cocoa) 15 minutes before workout
Training started around 9:30 AM. Training ended around 10:30 AM
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
180 lbs x 10 reps (shoulder-width pronated grip)
170 lbs x 8 reps (shoulder-width pronated grip)
160 lbs x 10 reps (shoulder-width pronated grip)
One-arm Standing Cable Chest Press
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 5 reps
80 lbs each hand x 6 reps
100 lbs each hand x 8 reps
Standing Front Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
40 lbs x 6 reps
50 lbs x 6 reps
60 lbs x 5 reps
Pull Up on straight bar
Rest Between Sets = 2 to 3 minutes
BW x 7 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width pronated grip)
December 03, 2015 - Thursday
BW = 83.8 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Ate 50 grams of dark chocolate (85% cocoa) 15 minutes before workout
Farmer's Walk using Kettlebell
4 rounds of 15-meter walk @ 40kg each hand
about 3 to 5 minutes rest between rounds
December 09, 2015 - Wednesday
BW = 83.8 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Ate 40 grams of dark chocolate (85% cocoa) midway in workout
Training started around 9:15 AM. Training ended around 10:15 AM
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 6 reps (shoulder-width pronated grip)
200 lbs x 7 reps (shoulder-width pronated grip)
200 lbs x 6 reps (shoulder-width pronated grip)
Standing Front Shoulder Cable Raise (rope attachment)
Rest Between Sets = 2 to 3 minutes
60 lbs x 6 reps
60 lbs x 8 reps
70 lbs x 5 reps
One-arm Rope Tricep Pull Down
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 4 reps
50 lbs each hand x 8 reps
50 lbs each hand x 6 reps
Bent-over Cable Chest Flyes
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 6 reps
70 lbs each hand x 6 reps
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW x 6 reps (narrow neutral grip)
BW x 5 reps (shoulder-width pronated grip)
December 12, 2015 - Saturday
BW = 84.8 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Trained in completely fasted state. Drank coffee before workout
Training started around 10:30 AM. Training ended around 11:45 AM
Rest Between Exercises = 3 to 5 mins
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW x 8 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width supinated grip)
BW x 4 reps (narrow neutral grip)
One-arm Tricep Press Down
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 6 reps
60 lbs each hand x 6 reps
60 lbs each hand x 6 reps
Standing Front Shoulder Cable Raise (rope attachment)
Rest Between Sets = 2 to 3 minutes
60 lbs x 7 reps
60 lbs x 7 reps
60 lbs x 9 reps
Inclined Barbell Bench Press
Rest Between Sets = 2 to 3 minutes
125 lbs x 4 reps
115 lbs x 5 reps
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 6 reps (shoulder-width pronated grip)
200 lbs x 6 reps (shoulder-width pronated grip)
Pull Up on Straight Bar
Rest Between Sets =
BW x 5 reps (shoulder-width pronated grip)
I was surprised with what I was able to lift today. I haven't been sleeping well for the past 4 days and I have been eating 100 grams or less of protein. Just eating what I want - ube halaya on tasty bread, Army Navy Starving Sailor, Ineng's 12-inch BBQ, ginisang monggo with lots of white rice. But I make sure I ate vegetables every day
December 26, 2015 - Saturday
BW = 86.2 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Trained in completely fasted state. Drank coffee before workout
Training started around 11:30 AM. Training ended around 12:40 A
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 4 reps (shoulder-width pronated grip)
200 lbs x 4 reps (shoulder-width pronated grip)
200 lbs x 4 reps (shoulder-width pronated grip)
200 lbs x 8 reps (shoulder-width pronated grip)
200 lbs x 6 reps (shoulder-width pronated grip)
One-arm Tricep Press Down
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 4 reps
70 lbs each hand x 6 reps
60 lbs each hand x 8 reps
Standing Front Shoulder Cable Raise (rope attachment)
Rest Between Sets = 2 to 3 minutes
60 lbs x 4 reps
70 lbs x 6 reps
70 lbs x 5 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 6 reps (shoulder-width pronated grip)
Zercher Squat
Rest Between Sets = 2 to 3 minutes
105 lbs x 2 reps
105 lbs x 2 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 5 reps (shoulder-width pronated grip)
LOLz. I'm really a fat f*uck right now. Belly fat is obvious even if I do the "stomach in". he he
December 30, 2015 - Wednesday
BW = 86.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Trained in completely fasted state. Drank coffee before workout
Training started around 12:15 PM. Training ended around 1:40 PM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 2 to 3 minutes
95 lbs x 4 reps
95 lbs x 4 reps
95 lbs x 4 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 6 reps (shoulder-width pronated grip)
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 8 reps
70 lbs each hand x 6 reps
60 lbs each hand x 6 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 6 reps (shoulder-width pronated grip)
Standing Front Shoulder Cable Raise (rope attachment)
Rest Between Sets = 2 to 3 minutes
80 lbs x 4 reps
80 lbs x 3 reps
70 lbs x 5 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 6 reps (shoulder-width pronated grip)
Seated Cable Row
Rest Between Sets =
200 lbs x 5 reps (shoulder-width pronated grip)
Bent-over Cable Flyes
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 6 reps
70 lbs each hand x 5 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 5 reps (shoulder-width pronated grip
Seated Cable Row
Rest Between Sets =
200 lbs x 8 reps (shoulder-width pronated grip)
Comments
Bro? Have you tried Xtend BCAA? Do you know if there is any cheaper alternative? I train fasted with that supplement pero namamahalan ako sa kanya for 90 servings
I don't want to buy BCAA coz it will just add to my expenses. I just take slightly less than half serving of ON Gold Standard Whey Protein. One serving has 120 calories and 24 grams. Taking a food that has 50 calories or less won't get you out of the fasted state
August 15, 2015 - Saturday
BW = 81.6 kgs (OMROM HBF-356, measurement today)
Body fat = around 25% (can't see my upper abs)
Started around 2:00 PM. Rest between sets is 5 to 10 minutes
BW x 2 reps (shoulder width supinated grip)
BW x 2 reps (shoulder width supinated grip)
BW x 8 reps (shoulder width supinated grip)
BW x 5 reps (shoulder width supinated grip)
BW x 3 reps (shoulder width supinated grip)
BW x 6 reps (shoulder width supinated grip)
Total of 26 reps
August 19, 2015 - Wednesday
BW = 81.6 kgs (OMROM HBF-356, measurement today)
Body fat = around 25% (can't see my upper abs)
Started around 10:30 AM. Ended around 11:40 AM
I didn't count the rest period between sets but I just did the sets when I feel I'm ready
BW x 2 reps (medium width pronated grip)
BW x 2 reps (medium width pronated grip)
BW x 8 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
Total of 35 reps of Pull Ups
I also did a total of 3 sets of 8 reps of Push Ups. I inserted it between the rest periods of Pull Ups
I also measured how much weight I lift in the Push Up by placing my palms on the weighing scale. It's 60 kgs on the top position and 65 kgs on the bottom position. So, based on my experiment, the resistance in Push Up is about 75% of body weight.
August 22, 2015 - Wednesday
BW = 80.6 kgs (OMROM HBF-356, measurement today)
Body fat = around 25% (can't see my upper abs)
Started around 10:30 AM.
3 to 5 minutes rest between sets
BW x 2 reps (medium width pronated grip) - warm up
BW x 2 reps (medium width pronated grip) - warm up
BW x 10 reps (medium width pronated grip) - work set - PR
BW x 6 reps (medium width pronated grip) - work set
After the last set of Pull Up, I did 2 sets of 12 reps of Push Up
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Took a half serving of ON Gold Standard Whey 15 minutes before workout
Training started around 8:40 AM. Training ended around 9:40 AM
Rest Between Exercises = 3 to 5 mins
One-arm Dumbbell Row
Rest Between Sets = 1 to 2 minutes
90 lbs each hand x 5 reps (with lifting straps)
80 lbs each hand x 5 reps (with lifting straps)
80 lbs each hand x 5 reps (with lifting straps)
Seated Cable Row
Rest Between Sets = 1 to 2 minutes
170 lbs x 5 reps
150 lbs x 5 reps
150 lbs x 5 reps
Pull Up on straight bar
Rest Between Sets =
BW x 4 reps (medium width pronated grip)
Pull Up on angled bar
Rest Between Sets =
BW x 5 reps (shoulder width supinated grip)
Push Up
Rest Between Sets = 1 to 2 minutes
BW x 10 reps (palm)
BW x 8 reps (knuckle)
Zercher Squat
Rest Between Sets = 1 to 2 minutes
40 kgs x 2 reps
50 kgs x 2 reps
45 kgs x 2 reps
BW = 81.2 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Took 1 serving of ON Gold Standard Whey 15 minutes before workout
Training started around 9:00 AM. Training ended around 9:50 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 1 to 2 minutes
45 kgs x 3 reps
40 kgs x 3 reps
40 kgs x 34 reps
Farmer's Walk
Rest Between Sets = 1 to 2 minutes
70 lbs each hand x 20 meters (with lifting straps)
70 lbs each hand x 20 meters (with lifting straps)
70 lbs each hand x 20 meters (with lifting straps)
Leg Raises
Rest Between Sets = 1 to 2 minutes
10 reps
10 reps
10 reps
Pull Up on straight bar
Rest Between Sets = 1 to 2 minutes
BW x 5 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
lakas 34 reps paps!
Ang sakit sa forearms nung Zercher
triny ko ung zercher, binnitawan ko agad ang hirap hahaha. practice pa ko lol
sakin naman ang sumasakit yung biceps at traps ko habang buhat yung bar, kaya pinupuno ko ng hangin tiyan ko para hindi ako mahila paharap...
masakit dun sa area malapit sa bicep
Ang tibay ni vinch, 200-lb Zercher squat
demi-God na ata yan si Boss V eh haha lol
240-245lbs yung heaviest attempt ko. Nung nagstart ko kasi gawin yan malakas na yung arms at abs ko kaya its just a matter of putting things together. About sa sakit naman, depende na sa tayo yun kasi may kanya kanya tayong pain tolerance. Mas kaya ko tiisin yung sakit ng zerchers kesa sa sakit sa spinal cord.
triny ko rin to kanina, na pa "Ow ow ow owww" ako. buti magisa lang ako sa gym haha
BW = 80.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - home
Before training, I took a half serving of ON Gold Standard Whey (vanilla ice cream)
Training started around 10:00 AM
Training ended around 10:30 AM
Rest Between Exercises = 3 to 5 mins
Pull Up on door ledge
Rest Between Sets = 3 minutes
BW x 7 reps (medium width pronated grip)
BW x 6 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
Push Up
Rest Between Sets = 2 to 3 minutes
BW + 7 kgs x 7 reps (hands shoulder width apart)
BW + 7 kgs x 8 reps (hands shoulder width apart)
BW + 7 kgs x 6 reps (hands shoulder width apart)
Pull Up on door ledge
Rest Between Sets =
BW x 6 reps (medium width pronated grip)
BW = 81.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Took 1 serving of ON Gold Standard Whey 15 minutes before workout
Training started around 9:20 AM. Training ended around 10:00 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 1 to 2 minutes
45 kgs x 4 reps
42.5 kgs x 3 reps
40 kgs x 4 reps
One-arm Dumbbell Row
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 8 reps
70 lbs each hand x 8 reps (with lifting straps)
70 lbs each hand x 6 reps (with lifting straps)
Parallel Bar Dips
Rest Between Sets = 1 to 2 minutes
BW x 6 reps
BW x 5 reps
BW x 5 reps
Pull Up on straight bar
Rest Between Sets =
BW x 5 reps (medium width pronated grip)
BW = 80.4 kg
Pull Up on a Ledge
BW x 10 reps (shoulder width supinated grip)
BW x 8 reps (shoulder width supinated grip)
BW x 7 reps (medium width pronated grip)
Rest between sets was 20 to 30 minutes. After the last set of Pull Up, I did 20 reps of Knuckle Push Up
Still don't feel like returning to the gym
BW = 81.2 kgs (OMROM HBF-356, measured after workout)
Body fat = LOL I don't know
Training location - home
Trained in a completely fasted state
Training started around 10:00 AM
Training ended around 10:30 AM
Rest Between Exercises = 3 to 5 mins
Pull Up on door ledge
Rest Between Sets = 2 minutes
BW x 6 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
BW x 2 reps (medium width pronated grip)
Push Up
Rest Between Sets = 1 to 2 minutes
BW + 7 kgs x 9 reps (hands shoulder width apart)
BW + 7 kgs x 8 reps (hands shoulder width apart)
BW + 7 kgs x 6 reps (hands shoulder width apart)
Still don't feel like going back to the gym .... ....
LOLz, lakas makadaya ng lighting condition at pag wala kang katabi na ka-height mo who packs more muscle
Around 155 lbs (~70 kg) ako nyan
A pair of 40-kg kettlebells from Ensayo Fitness.
body weight = 81 kg
body fat = 23%
weighted bag = 10.8 kg
Lift done on November 04, 2015 in a completely fasted state.
Seated Cable Row (straight bar attachment)
170 lbs x 8 reps
180 lbs x 6 reps
Tricep Cable Push Down (straight bar attachment)
150 lbs x 6 reps
150 lbs x 6 reps
Bent-over Cable Flyes
60 lbs each hand x 6 reps
70 lbs each hand x 6 reps
During the 2-month break, I do body weight exercises like Pull Ups on door ledge and weighted Push Ups. I also do kettlebell rows (40 kgs x 4 reps) and standing kettlebell holds (40 kgs each hand for ~30 seconds). The kettlebell's handle diamter is about 1.67 inches
BW = 84.8 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Ate 50 grams of dark chocolate (85% cocoa) 15 minutes before workout
Training started around 9:30 AM. Training ended around 10:30 AM
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
180 lbs x 10 reps (shoulder-width pronated grip)
170 lbs x 8 reps (shoulder-width pronated grip)
160 lbs x 10 reps (shoulder-width pronated grip)
One-arm Standing Cable Chest Press
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 5 reps
80 lbs each hand x 6 reps
100 lbs each hand x 8 reps
Standing Front Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
40 lbs x 6 reps
50 lbs x 6 reps
60 lbs x 5 reps
Pull Up on straight bar
Rest Between Sets = 2 to 3 minutes
BW x 7 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width pronated grip)
BW = 83.8 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Ate 50 grams of dark chocolate (85% cocoa) 15 minutes before workout
Farmer's Walk using Kettlebell
4 rounds of 15-meter walk @ 40kg each hand
about 3 to 5 minutes rest between rounds
BW = 83.8 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Ate 40 grams of dark chocolate (85% cocoa) midway in workout
Training started around 9:15 AM. Training ended around 10:15 AM
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 6 reps (shoulder-width pronated grip)
200 lbs x 7 reps (shoulder-width pronated grip)
200 lbs x 6 reps (shoulder-width pronated grip)
Standing Front Shoulder Cable Raise (rope attachment)
Rest Between Sets = 2 to 3 minutes
60 lbs x 6 reps
60 lbs x 8 reps
70 lbs x 5 reps
One-arm Rope Tricep Pull Down
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 4 reps
50 lbs each hand x 8 reps
50 lbs each hand x 6 reps
Bent-over Cable Chest Flyes
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 6 reps
70 lbs each hand x 6 reps
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW x 6 reps (narrow neutral grip)
BW x 5 reps (shoulder-width pronated grip)
BW = 84.8 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Trained in completely fasted state. Drank coffee before workout
Training started around 10:30 AM. Training ended around 11:45 AM
Rest Between Exercises = 3 to 5 mins
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW x 8 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width supinated grip)
BW x 4 reps (narrow neutral grip)
One-arm Tricep Press Down
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 6 reps
60 lbs each hand x 6 reps
60 lbs each hand x 6 reps
Standing Front Shoulder Cable Raise (rope attachment)
Rest Between Sets = 2 to 3 minutes
60 lbs x 7 reps
60 lbs x 7 reps
60 lbs x 9 reps
Inclined Barbell Bench Press
Rest Between Sets = 2 to 3 minutes
125 lbs x 4 reps
115 lbs x 5 reps
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 6 reps (shoulder-width pronated grip)
200 lbs x 6 reps (shoulder-width pronated grip)
Pull Up on Straight Bar
Rest Between Sets =
BW x 5 reps (shoulder-width pronated grip)
I was surprised with what I was able to lift today. I haven't been sleeping well for the past 4 days and I have been eating 100 grams or less of protein. Just eating what I want - ube halaya on tasty bread, Army Navy Starving Sailor, Ineng's 12-inch BBQ, ginisang monggo with lots of white rice. But I make sure I ate vegetables every day
BW = 86.2 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Trained in completely fasted state. Drank coffee before workout
Training started around 11:30 AM. Training ended around 12:40 A
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 4 reps (shoulder-width pronated grip)
200 lbs x 4 reps (shoulder-width pronated grip)
200 lbs x 4 reps (shoulder-width pronated grip)
200 lbs x 8 reps (shoulder-width pronated grip)
200 lbs x 6 reps (shoulder-width pronated grip)
One-arm Tricep Press Down
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 4 reps
70 lbs each hand x 6 reps
60 lbs each hand x 8 reps
Standing Front Shoulder Cable Raise (rope attachment)
Rest Between Sets = 2 to 3 minutes
60 lbs x 4 reps
70 lbs x 6 reps
70 lbs x 5 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 6 reps (shoulder-width pronated grip)
Zercher Squat
Rest Between Sets = 2 to 3 minutes
105 lbs x 2 reps
105 lbs x 2 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 5 reps (shoulder-width pronated grip)
LOLz. I'm really a fat f*uck right now. Belly fat is obvious even if I do the "stomach in". he he
BW = 86.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Trained in completely fasted state. Drank coffee before workout
Training started around 12:15 PM. Training ended around 1:40 PM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 2 to 3 minutes
95 lbs x 4 reps
95 lbs x 4 reps
95 lbs x 4 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 6 reps (shoulder-width pronated grip)
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 8 reps
70 lbs each hand x 6 reps
60 lbs each hand x 6 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 6 reps (shoulder-width pronated grip)
Standing Front Shoulder Cable Raise (rope attachment)
Rest Between Sets = 2 to 3 minutes
80 lbs x 4 reps
80 lbs x 3 reps
70 lbs x 5 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 6 reps (shoulder-width pronated grip)
Seated Cable Row
Rest Between Sets =
200 lbs x 5 reps (shoulder-width pronated grip)
Bent-over Cable Flyes
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 6 reps
70 lbs each hand x 5 reps
Pull Up on Straight Bar
Rest Between Sets =
BW x 5 reps (shoulder-width pronated grip
Seated Cable Row
Rest Between Sets =
200 lbs x 8 reps (shoulder-width pronated grip)