BACK!
aloy0511
Posts: 948
Back from hiatus here at the forum.
I'll start posting my lifting stats so i can keep myself in track of my progress.
I'll start posting my lifting stats so i can keep myself in track of my progress.
Comments
Barbell Military Press.
145lbs x 12
175lbs x 8
175lbs x 6
175lbs x 4
DB Side Raises
30lbs Each Arms x 15
35lbs x 12
40lbs x 10
45lbs x 8
Upright Rows
100lbs x 12
100lbs x 10
100lbs x 9
DB Front Raises (Alternating)
30lbs x 12 x 3 sets
Reverse Peck Deck Machine
90lbs x 12
120lbs x 12
150lbs x 8
Dahil sarado ang gym bukas. Nag chest at triceps na lang ako.
Warmed up at Cable Crossover
30lbs each hand 20+ reps
Incline DB Bench Press
60lbs each hand x 15, 2sets
75lbs x 10
75lbs x 8
75lbs x 5
Seated Hammer Machine Bench Press
150lbs x 15
200lbs x 12
250lbs x 12
250lbs x 10
Dips
BW x 15 x 3
Cable Crossover
40lbs x 15
50lbs x 12
60lbs x 12
70lbs x 8
Cable Rope Tricep Extensions
60lbs x 15
70lbs x 12
80lbs x 8
V-Bar Tricep Pushdowns
120lbs x 12 x 3
Done some 15min circuit abs after.
Decided to do a Pull Day instead.
Front BB Shrugs
145 lbs x 12 x 4
Rear BB Shrugs
145lbs x 12 x 4
Conventional Deadlifts
145lbs x 15
195lbs x 12 x 3
Seated Hammer Rows (unilateral, i used my left arm first, cause its weaker)
100lbs x 12
125lbs x 8
125lbs x 6
BB Rows
125lbs x 12 x 2
125lbs x 10
Seated Cable Rows
150lbs x 12
Wide Grip Lat Pulldown
100lbs x 10 x 10
Bicep Curls EZ Bar
20lbs x 15
40lbs x 12
50lbs x 10
DB Hammer Curls
30lbs x 10 x 3
Finished my cut last december 12, 2015.
Currently on maintenance calories.
175lbs
Incline DB Press
60lbs x 12
70lbs x 10
75lbs x 6 x 2
Seated Hammer Chest Press
200lbs x 10,8,8
Military Press
115lbs x 8,7,6
DB Side Raises
30lbs (ea. hand) x 12 x 3
Cable Crossovers
50lbs (ea. hand) x 12 x 2
40lbs dropset to failure
Dips
BW x 12 x 3
Rope Tricep Pushdowns
60 x 12
80 x 7,6
Squats
145lbs x 12 x 2
195lbs x 10 x 2
Leg Extensions
80lbs x 12 x 4
Hack Squat
100lbs x 10 x 4
Leg Curls
80lbs x 12 x 4
Finished with
Walking Lunges
Ganda ng progress bro.
Ilan ang calorie intake mo nung mgcutting ka?
Ano ang diet and nutrition pla mo?
Carbs: Sweet Potato, Spinach, Oats, Wheat Bread, Rice
Protein: Chicken, Beef
Fats: Peanut Butter, and some cooking oil
Calories are really low: 2200-2500
But i stopped tracking macros since December 30. Cause holidays.
Trangkaso Workout (Sick Cunt Checking in)
January 2 Shoulders.
BB Press
145lbs x 10 x 2
165lbs x 5 x 2
DB Press
40lbs x 12
60lbs x 6 x 2
Side Raises
30lbs x 12 x 3
Front Raises (Alternating)
30lbs x 8 x 3
January 3 Back
(Really weak AF due to flu, and the pounding headache is a killer)
Pullups
BW x 10,8,5,5
Pulldowns
120lbs x 12 x 3
Seated Hammer Rows (Alternating)
85lbs each hand x 12 x 3
TBar Rows
100lbs x 12 x 2
Seated Cable Rows
100lbs x 12 x 2
DB Rows
60lbs x 10 (did one set)
Flat BB Bench Press
90lbs x 15 reps warm up
145lbs x 15 reps
185lbs x 8 reps
205lbs x 5 reps
Incline DB Press
60lbs (ea hand) x 10 x 2
70lbs x 8,6
Incline DB Flyes
40lbs x 8, 10, 12
Seated Hammer Chest Press
100lbs x 15
150lbs x 12
200lbs x 12
250lbs x 10
Cable Crossover
40lbs x 12
50lbs x 12
60lbs x 10
ung cylce journal ko kasi di ba nasa isang account. yun ung updated eh. kaya lang nakalimutan ko na ung password :P
Cable Tricep Pushdowns (Rope)
60lbs x 12
70lbs x 12
80lbs x 10
80lbs x 8
Cable Tricep Pushdowns (V-Bar)
100lbs x 12 x 2
120lbs x 10
140lbs x 6
Reverse Grip Overhead Cable Tricep Extensions (Fuark that long name)
70lbs x 15 x 2
90lbs x 8
Cable Rope Kickbacks (Unilateral)
40lbs x 10 x 4
Bicep Curls (EZ bar)
40lbs x 12 x 2
50lbss x 10
DB Hammer Curls
30lbs x 8, 7, 7
Concentration Curls
15lbs x 12, 12, 10
Deadlifts
95lbs x 12 x 2
145lbs x 12
195lbs x 10
Pullups
BW x 12 ,10, 9, 7
Close Grip Lat Pulldown
120lbs x 12
140lbs x 10
150lbs x 7
BB Rows
145lbs x 12 x 3
Seated Hammer Rows (Bilateral)
170lbs x 12 x 2
270lbs x 6
DB Rows
60lbs x 10 x 3
75lbs x 8
January 7 Shoulders
Reverse BB Shrugs
165lbs x 12 x 3
Front BB Shrugs
165lbs x 12 x 3
BB Press (Pause Reps)
115lbs x 10 x 3
Behind the Neck BB Press
115lbs x 8, 8, 7
DB Side Raises (Bilateral)
30lbs each hand x 12 x 3
DB Front Raises (alternating)
20lbs each hand x 10 x 3
Facepulls (Pause reps)
80lbs x 12 x 3
Squats
145lbs x 12 x 2
215lbs x 8
Leg Extensions
80lbs x 12 x 3
Hack Squat
100lbs x 12 x 3
Leg Curls
70lbs x 12 x 3
Lunges
Bench Press
145lbs x 12 x 2
195lbs x 10
245lbs x 3
Decline Bench
115 x 15
165 x 12
205 x 10
Flat Flyes
30lbs (ea hand) x 12
40lbs x 12 x 2
Flat DB Press
60lbs (ea hand) x 8 x 2
70lbs x 7
Dips
BW x 15 x 3
Cable Crossovers
50lbs (ea hand) x 12 x 3
Squats
95lbs x 12
145lbs x 10
195lbs x 6
245lbs x 3
Leg Press
630lbs x 10 x 3
Leg Extensions
70lbs x 12
100lbs x 10,9,9
Leg Curls
60lbs x 12
70lbs x 10 x 2
GHR
BW x 5 x 3