[align=center]-WEEK 1-[/align] Year 2, Day 4 [size=x-small](January 19, 2013)[/size]
Evening. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
At least 20mins cardio(jog).
Under health concerns, iniscold na ng nanay ko ang tatay ko mag-jogging. Inaask na rin niya ako na turuan ko na rin yung tatay ko na mag-weights. Although, gusto ko naman, kaso, wala akong masyadong alam when it comes to weightlifting for people 40's and above.Year 2, Day 5 [size=x-small](January 20, 2013)[/size]
Sunday Morning. REST DAY.
Natsempuhan ko lang yung post sa Ram's Fitness Center FB page. Bale may sasali kasi doon na isang PT on the said post. Although January 22, 2013 ang nakaindicate dyan sa poster, January 24, 2013 naman naka-post sa page, at hindi ko pa nakita yang poster by this time. By Tuesday, pumunta nalang ako ng San Fabian for futher info about the said event at para mag-inquire ng mga gym doon for database.
[align=center][/align][align=center]-WEEK 2-[/align] Year 2, Day 6 [size=x-small](January 21, 2013)[/size] BW:161lbs>158.5lbs
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Flat Barbell Bench Press - 80lbsx5, 95lbsx5, 110lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 175lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 135lbsx5x5 [RESTS: 2min] Standing Calf Raise - 220lbsx6x2 [REST: 2min] < UNFINISHED BUSINESS due to gym closing time.Year 2, Day 7 [size=x-small](January 22, 2013)[/size]
Afternoon. Sa may bakal gym sa San Fabian... Raftin Muscle Fitness Gym.
1hr bus ride to San Fabian via Dagupan-San Fernando bus. Sabayan mo pa ng init. Hindi ko na na-check sa Google Maps kung saan-saan ang pasikot-sikot sa Poblacion ng San Fabian. Instinct ko naman na navigation. Kaso paikot-ikot lang ako doon sa bayan, karamihan kasi ng napuntahan kong lungsod, basta gym nasa bayan yan. Nagtanong nalang ako doon sa isang traffic enforcer, then sakay ng pedicab papunta doon sa sinasabing gym...
There I meet, Mr. Rafael Simeon, owner of the gym, also the organizer of the bodybuilding event. Two days nalang pala before yung show, kaya busy din sila, pero at least na-entertain pa rin nila ako with regards to my q's. So by Thursday, balik ako ulet ng San Fabian to watch the show...Year 2, Day 8 [size=x-small](January 23, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Standing Overhead Press - 80lbsx5x4 [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 175lbsx5x5 x5, x5, x5, x4, x4 (120lbsx5 warm-up) [RESTS: 3-4min] < INCOMPLETE due to loss of grip. Pinasma ako bigla.
High Bar Squats - 150lbsx5x5 [RESTS: 3-4min]
Pull-ups - BWx5x5 x5, x5, x5, x4, x3 (BW+5lbs: 163lbs)[RESTS: 2-3min] Year 2, Day 9 [size=x-small](January 24, 2013)[/size]
Afternoon. Sa may Poblacion sa San Fabian... Jose De Venecia Sports & Civic Center.
5pm. Waited for 4hrs... Akala ko talaga on-time mag-start yung event. 8pm na nag-start yung event. Filipino-time.
Evening...
[align=center]
Novice Division Awarding
Overall Winner
(L-R) Judges; Mario de Vera, Marlon Estrada
[/align]
Ganoon pala ang local bodybuilding competition, wala pa akong sinabi para sumali sa Novice division. Next stop, National level @ Panagbenga Festival this coming late February...
Midnight.
1hr jeepney drive back to Dagupan, then another 1hr, biyaheng jeep din back to Lingayen. 12am na ako nakarating ng bahay. Nag-'sang malaking tasang milo lang ako pagdating ko, di na'ko nakapag-dinner, sarado na ang kusina, at pagod na rin ako...Year 2, Day 10 [size=x-small](January 25, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Flat Barbell Bench Press - 140lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 105lbsx5, 120lbsx5, 140lbsx5, 160lbsx5, 185lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent Over Barbell Rows - 80lbsx5, 90lbsx5, 105lbsx5, 120lbsx5, 140lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Standing Calf Raise - 220lbsx6x2 [REST: 2min]
zup bro. ngyn ko lang napansin. parehas pala tau start lifting date at halos parehas lifts at weight dn natin.
Though, mas matangkad po kayo at may supplementation pa.
Still my way on bulking, if makaabot man ako ng 180lbs before end of May, then cutting phase for next 5mos, otherwise, tuloy lang sa pag-bulk-up ng mass to 200lbs.
More focus ulet sa form ng mga power moves...
[align=center]-WEEK 3-[/align] Year 2, Day 13 [size=x-small](January 28, 2013)[/size] BW:158.5lbs>158lbs
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Last week has been a bad week. At least 6hrs lang ang tulog, nabawasan ang calorie at water intake. Which is iiwasan ko na sa mga susunod na weeks. Mas lalo na yung tulog, kapag kulang ang tulog pinapasma yung kamay, hassle tuloy sa grip ng mga buhat.
Flat Barbell Bench Press - 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5, 155lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 185lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 140lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 230lbsx8x2 [REST: 2min]
bkt d po kau supps? nagtitipid po b kau or sa tngin nyu prng madaya un?
54m0n6 - Wala po akong pambili, gusto ko man, kaso pumipigil sa akin yung baka in time, umaasa lang ako protein intake ko from supplements alone. Bale nag-iinvest po ako sa nutritional needs ko po from whole foods(and as possible less processed) atm.
[align=center]-WEEK 0-[/align] Day 362 BW:165lbs>159lbs
Afternoon. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Application of a powerlifting advice na nabasa ko sa isang elitefitness thread:
"use a double overhand hook grip as long until you fail, that will help strength your grip, then switch to mixed. plate pinches like kroncke mention will work great too. but you will see a huge improvement with the chalk, you will probably not have anymore issues when you use it."[align=right]Permalink...[/align]
MAX OUT
Deadlift (Overhand Grip): 230lbsx1, 230lbsx1, 250lbsx1 = 230lbs [RESTS: 4+min bet. sets]
Pull-ups: BWx5 (BW: 159lbs)
Standing Calf Raise: 200lbsx6, 230lbsx6 > 200lbsDay 363
Weekend.
Busy sa paggawa ng Eclipse BS5x5 10-week Program. This time nag-add ako ng isang exercise; Standing Calf Raise, with mininum amount of sets(2x6) both on Mondays and Fridays, with 20lb/wk incrementation. Dinisregard ko muna yung paggamit ng belt sa mga exercises and only depend on body tightness and strict form.[align=center]-WEEK 1-[/align] Day 365 BW:159lbs>161lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Bench Press: 75lbsx5, 90lbsx5, 105lbsx5, 125lbsx5, 145x5 [RESTS: 1st-4th: 2min; 5th set: 5min]
Full Squats: 165lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min bet. sets]
Bent-Over Rows: 130x5x5 [RESTS: 2min bet. sets]
Standing Calf Raise: 200lbsx2x6 [RESTS: 2min bet. sets][align=center]‹‹[size=x-large] YEAR 2 [/size]››[/align][align=center][/align] Day 1
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Standing Military Press: 75lbsx4x5 [RESTS: 2min bet. sets]
Deadlift (Overhand Grip): 165lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min bet. sets]
Full Squats: 140lbsx5x5 [RESTS: 3min bet. sets]
Pull-ups: BWx5x5 (BW: 161lbs) [RESTS: 2-3min bet. sets]Day 3
Afternoon. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Para sakin malaki na ipinagbago mo, nasubaybayan ko itong journal mula sa mga walang kwentang katanungan, initan between mods/members, pagdududa sa lifting stats mo (isa na ako dun I admit, so pacnxa na) etc.. pero pinatunayan mong hindi nasayang ang mga naishare nila sayo at ginawa mo ng maayos yun. In fact malaki pa ang ganda ng improvement mo kaysa sakin.
From training, nutrition unti unti mo naayos..
[size=medium]GOOD JOB! [/size]
You deserve it!
Another motivation for me.
[align=center]-WEEK 3-[/align] Year 2, Day 15 [size=x-small](January 30, 2013)[/size] BW:158lbs>161lbs
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Flat Barbell Bench Press - 145lbsx5x5 [RESTS: 2min]
High Bar Squats - 115lbsx5, 130lbsx5, 150lbsx5, 170lbsx5, 195lbsx5 [1st-4th set RESTS: 3-4min][5th set REST: 5min]
Bent Over Barbell Rows - 85lbsx5, 95lbsx5, 110lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Standing Calf Raise - 240lbsx8x2 260lbsx8x2 [REST: 2min] < DISTRACTED. Dalawang bagay ang nakapagpawala sa focus, yung muntik nang mabagsakan ng barbell nung nagseset ako ng bench, at yung PT na nagbabawal sa akin na gumamit ng 2½lb plates (Although pinayagan niya naman akong na 'pagpatuloy yung paggamit, pero yun na yung last time.) Kinuha ko kasi yun doon sa mga barbell nakalagay sa rack, yung mga naka-fixed na daw for barbell curl purposes. No choice din, yun lang gym na may Standing Calf Raise Machine sa Lingayen.
Para sakin malaki na ipinagbago mo, nasubaybayan ko itong journal mula sa mga walang kwentang katanungan, initan between mods/members, pagdududa sa lifting stats mo (isa na ako dun I admit, so pacnxa na) etc.. pero pinatunayan mong hindi nasayang ang mga naishare nila sayo at ginawa mo ng maayos yun. In fact malaki pa ang ganda ng improvement mo kaysa sakin.
From training, nutrition unti unti mo naayos..
[size=medium]GOOD JOB! [/size]
You deserve it!
Another motivation for me.
red, allen - Salamat! Pero unconvinced para ako na mass yung na-gain ko, more like water.
[align=center]-WEEK 4-[/align] Year 2, Day 20 [size=x-small](February 4, 2013)[/size] BW:161lbs>162lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Baka sa kadahilan na pagbawalan nanaman akong gamitin yung 2½lb plates sa kabilang bakal gym at hindi ko masunod 'tong program, sa gym sa kabilang kanto ako nagWO. Kaso walang Standing Calf Raise Machine doon. Take it or leave it. Either i-translate ko sa Seated Calf Raise exercise yung poundage by less than 50% (from 270lbs > 140lbs) or i-dropped ko muna yung exercise.
Flat Barbell Bench Press - 90lbsx5, 105lbsx5, 120lbsx5 125lbsx5, 140lbsx5, 160lbsx5 [1st-4th set RESTS: 2-4min][5th set REST: 5min]
High Bar Squats - 195lbsx5x5 [RESTS: 3min]
Bent Over Barbell Rows - 145lbsx5x5 [RESTS: 2min] Standing Calf Raise - 270lbsx8x2 [REST: 2min] < DISTRACTED. Mindset: Walang Standing Calf Raise Machine, therefore walang CALF RAISE. Saka ko lang naalala na may Seated Calf Raise Machine doon nung nakabihis na'ko.Year 2, Day 22 [size=x-small](February 6, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Back Day. Need pull-up/dip-belt for pull-ups. @4pm diretso na sa terminal pauwing Lingayen pagkatapos ng klase. Wala yung PT na nagbabawal sa'kin kaso, to show some respect naman kahit wala yung presence, napilitan akong mag-'zero at last digit' sa mga poundages. No choice, either maglaro ako sa ibang gym but I will sacrifice my pull-up exercise on today's WO or proceed with the adjustments. I did the latter.
RANT: Second poor WO ko na'to sa buong program. Hindi ako na-satisfied sa form. The reason behind, 6hrs+ since last meal. Halos wala tuloy lakas nung nagWO.Year 2, Day 23 [size=x-small](February 7, 2013)[/size]
Midnight. Hot compress on right calf area. Yung inner muscle yung sumasakit, yung soleus. Since last Saturday pa'to kumikirot, the day after last Friday WO — DOMS. Nasobrahan yung bigat na nailagay ko sa Standing Calf Raise Machine by 20lbs which is dapat @240lbs.Year 2, Day 24 [size=x-small](February 8, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Tolerable naman kahit meron pang konting pain. Still managed to complete 4 sets on BP kahit hindi ko masyadong maistable yung legs ko on the floor at kahit pinapasma nanaman sa palad. Hindi ko na nakumpleto yung last set sa BP dahil napa-angat na yung isang legs sa sakit. I still managed to take up to the last rep, though hindi ko sinasama sa summary ng WO ko yung mga wala na sa form. I'm also not saying na habit ko yung mga forced reps, which is not recommended according doon sa program(Eclipse BS5x5).
Flat Barbell Bench Press - 150lbsx5x5 x5, x5, x5, x5, x4 [RESTS: 2-3min] < INCOMPLETE due to loss of grip.
High Bar Squats - 125lbsx5, 140lbsx5, 160lbsx5, 180lbsx5, 205lbsx5 1st-4th set RESTS: 3-4min][5th set REST: 7min]
Bent Over Barbell Rows - 90lbsx5, 100lbsx5, 115lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Standing Calf Raise - 270lbsx8x2 [REST: 2min]
Day 258
Log: Day 251
Sat., September 22, 2012. Age: 18 19
Started: January 9, 2012.
[align=center]March 26, 2011 - August 30, 2012
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Reunion pic yung nasa left, nahanap ko lang sa FB. Cardio-endurance ang training ko nun. June 2010. Ang goal ko nun naka-base doon sa U.S.N. PRT Standard. Every Saturday cardio ko nun, halos dalawang oras na takbo, lakad, at jog. Goal ko sa bawat sabado, maka-20-25 laps sa track(400m). Kapag may pilay kahit 15laps lang. Hindi naman ako mataba. Kapag medyo sawa sa jogging, up & down ako doon sa hagdanan ng grandstand, mga 1000+ steps. Endurance lang muna ang talaga ang habol ko nun. Magawa yung ko lang yung 1.5mi/8min. Dumating na rin ako sa point na pinush ko talaga yung sarili ko to the limits. Meron yung isang beses, napa-jog+brisk walk ako ng 4hrs, non-stop, ginawa kong goal kasi nun 50lap marathon. Hindi ko pero natapos at 10am, masakit na yung bawat hakbang ko nun pagdating ng 45th lap. Medyo umaambon na rin kaya tinigil ko na rin. Isa pa dehydrated na rin ako masyado nun, kapag nag-jojog kasi ako, hindi ako umiinom. Parang mabigat sa pakiramdam. The next Saturday, napa-15lap lang ako. Dumating din yung point na na-burn-out na ako. 5-6pm, 13laps under less than 45min non-stop jog. Parang 4mins/lap. Mabagal pa rin, goal ko yung 1min:20sec/lap for 6laps or 2.4km(1.5mi). Ambisyoso. Laging striving for the max. February 2011. Nawalan na ako ng gana. Pero hindi sa healthy lifestyle.
May 2010. Nagstart akong hindi na kumain ng junk foods/softdrinks. Kung kumain man ako minsan sa isang araw sa isang buwan, hindi na ako dapat pwedeng kumain ng ganun for the rest of the month. Napansin din ng mga tao sa paligid ko yung pagiging strikto ko sa mga kinakain ko. Pati tuloy yung ibang tao sa bahay nahawa. Which is a good thing.
January 2012. Nagkayayaan lang. Noon lang ako nagkaroon ng guts na pumasok sa gym. Nakaka-intimidate kasi. Biro niyo naman, yung makikita niyo dyan sa pic, nagwowork-out. First week, wala pang routine. By next week napansin ako nung may-ari ng gym. Nirecommend niya ako doon sa isang trainer. For the one month, may improvement sa poundages, except for size. February 2012. Supplements. Hindi ko naman talaga balak nun mag-supps. Alam ko naman na iinom kalang nun kapag hindi mo nakukuha lahat ng nutrients mo sa mga whole foods na kinakain mo. So yun ang pumasok sa isip ko(Pero ang totoo, hindi pa ganun na pang-bodybuilding diet ko). Baka hindi ko lahat nakukuha sa mga kinakain ko. Binebentahan ako nung trainer ko ng Amino(capsule form). Medyo nag-doubt ako. In capsule form? wala pa akong nakitang ganoong product. So nag-search ako sa 'net. Search results - may amino nga talaga in capsule form. Pero medyo doubt pa rin, baka naman creatine yun, hindi amino. Most creatine naman eh are in capsules. Nirecommend niya sa akin yung 2 doses 15min before workout. 6x/week ang training ko. Twice hit lahat ng body parts every week. Nane-neglect ang legs especially on Saturdays kapag walang pasok. April 2012. Tinigil ko rin yung pag-intake(February 20, 2012 - March 31, 2012). Dahil sa malaking hinala ko, steroids yung nainom ko o sabihin pa rin natin, ininom ko. Dramatic yung change sa katawan para lang sa pag-inom ng 2 doses/day. Yung feeling na parang mas naging energetic every after workout. Nagsearch ako about roids. Medyo kahawig nung ibang aas orals yung iniinom ko. For the next two weeks, napa-deload yung katawan ko. No workout. After that, yung feeling na para kang pagod, stressed, even after workouts. Saka ko nalang nalaman overtrained na pala ako. May 2012. Until I decided na magbasa dito sa PBB. Una kong nakita ito way back pa ng 2011, around Facebook ads. Nung una akong pumasok, ignored lang since konti palang ang mga registered users. Naging interested ako sa mga articles, although kailangan mo munang maging member to gain access. So napasama ako. Una basa ng konti, saka gumawa ng journal. Kung may pagkakamali ako nung una palang, yun na yung hindi ko binasa yung forum rules ng maigi. Baguhan palang ako dito, lalo na sa ikot ng sistema sa mga forums. Iba ang mood dito, iba sa Facebook. By the time na nakagawa na ng journal, tanong kaagad, tanong ng tanong. Hindi naman masamang magtanong, kaso, gaya nga ng sabi, lahat ng sobra... nakakasama. Pag ganun madaldal ka na! August 2012. Napabalik ako sa pinaglalaruan ko after summer-break. That's the time, na sa kanya ko narinig, binebentahan niya ako ulet, this time, hindi na yung amino, winstrol na mismo.(What the he-! Aas yun, pamilyar ako doon, stock knowledge.)
Una palang, ang naging plano ko bago pa ako mag-bodybuilding, eh yung tipong drug-free. Wala pa akong balak mag-aas. May nabasa akong advice dito ng isang mod, namely si boss milk, sa isang PBB thread. Ginamit niya yung word na please, medyo napataka ako doon. Sadyang hindi talaga advisable sa ating mga teens ang aas, unless na reach mo na ang maturity ng katawan mo. Then that's the time you can choose your side. It's your personal decision, dapat nilang respetuhin yun. Naalala ko din yung isa sa mga last na nasabi sa akin ni boss mighty, hindi ko masyadong marecall, pero ang pagkaka-alala ko, parang ganito yun, na... Huwag ko raw antayin na maging desperado ako at gumamit ng ass. Politely, dinecline ko yung alok niya. Tinanong ko kung meron pa siya nung ibinibenta niya sa akin dati, yung kwan?(Hindi ko alam talaga alam kung anong tawag doon, so in-ask ko nalang.)(Tinanong ko rin yun dahil gusto ko lang malaman kung ano ba talaga yun.)
Naging P200/12 pieces ang naging benta niya. Tinanong ko lang. Hindi ako umorder. As usual, nagpakonsulta kay google. Sinearch ang d- bol na yan. At ayun, pissed off. At kaya pala nagmahal. Thanks a post dito ni boss Braso, regarding aas. Hinuhuli na daw sa may Kamaynilaan ngayon yung mga bentahan ng ganun. So kapag mababa ang suplay, tataas ang presyo. So tama nga lahat ng hinala ko. Konektado.
September 2012. Weekend. Saturday, 19th birthday. Kakatapos lang 10th week sa 5x5 Eclipse Bill Starr program. PMA. Corrections sa mga stats. 150lbs down to 145lbs.(Sobra pala ng dalawang kilo yung timbangan dito.) Saka ko naisipan mag-inquire ng mga gym dito sa Pangasinan. Sinimulan ko sa Dagupan. 13 gyms sa municipality na'to. Naghahanap ako ng gym dito kung saan pwede kong ma-execute yung Eclipse Bill Starr 5x5 program. Or somewhere na mapagtiya-tiyagaan. Karamihan kanto gym, well doesn't matter, ang importante sa akin, yung training, kahit fancy comm gym o rusty kanto gym pa yan. Isa pa, estudyante din ako, no choice. Sa tagal ng paglalakad ko, lahat nagkukulang sa power cage/squat rack(squat) or floor foam(deadlift(talking about gyms na nasa 2nd floor & up)). Tatlo lang ang may power cage, yung kanto gym na pinaglalaruan ko(ECG Muscleflex Gym), yung nasa 3rd floor kanto gym(Doming's Gym), yung decente(RVG Power Build Gym) at yung medyo nagsisiksikan na mga equipments pero decente pa rin gym(FP Gym). The rest naman halos may squat rack. Kaso mas gusto ko ang power cage. May tatlo, o apat na gym dito walang floor foam, mahirap kapag deadlifting, kapag hindi mo naiwasan mabagsak, yari yung nasa baba(Yung mga gym na nasa 2nd-3rd floor). Wala man lang sa mga 'to yung may dip-belt. Yung iba ang meron yung weightlifting belt. Saka ko naalala nung highschool ako, yung gym doon sa pinag-jojogging-an ko, yung nasa loob ng sports complex. Maganda yung mga equipment nun. Napabalik ako dito sa Lingayen. Naging remnant na yung gym na yun, dati siyang parang RVG Power Build Gym, decente, nagpapa-local BB comp, ngayon kanto gym na. Pinuntahan ko, so far, dito ko nakita yung pinaka-magandang squat rack, pang-ultimatum ba! (medyo exag, pero maganda talaga, parang yun yung mga nakikita kong ginagamit ng mga pro-BB/PL). At nahanap ko rin yung hinahanap ko - dip-belt.
Same day. Afternoon. Around 2-3pm. Last gym na pag-iinquiran ko. Yung gym na bukas hanggang 11:30pm. Bizzyblade Battleground Gym. Ang angas ng dating. Pero pagpasok mo, magbabago ang ihip ng hangin. Ito yung tipong mga classic kanto gym, medyo madilim sa loob. Pugon kapag tanghaling tapat. Napansin ko yung isang nagbe-bench ng 60lbs, si lolo, hula ko mga 50's na niya. Naalala ko yung lolo ko sa kanya(Respect in Peace), na nagdu-dumbbell lang ng 2.5lbs(may stroke lolo ko nun, inadvice ng doctor na mag-exercise siya), pero siya, tibay pa rin! Kinausap ko siya nung natapos siya doon sa isang set.
*: "Boss, gaano na po kayo katagal naglalaro?"
**: "Matagal na." < (Certified Pinoy si lolo, ang layo ng sagot.)
*: "So bale...?"
**: "Nung mga 40's pa ako."
*: "40s. Bale ilang taon na po kayo ngayon?"
**: "62"
*: "Tagal na rin po pala."
*: "Nakikicompete po kayo?" < (May build kasi si lolo, even for his age.)
**: "Ah hindi. -(advice here with concern to competitive bodybuilding)-"
Advice ni tatang, kung makikicompete daw ako, kelangan ko muna daw gumawa ng pundasyon ng katawan ko. At least 5 years, para daw kurso yun. Kelangan daw, dapat lakas muna, tapos kain. Huwag muna daw masyado sa cutting. Same thing na mga sinasabi ibang mga matatanda, lakas at lamon muna!
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Doon na'ko na-convince. Medyo mahihirapan nga lang, temptations(bad meals/bisyo) and needles(aas) are around. 5-10year drug-free(if possible habambuhay na!, hindi pa natin masasabi yan) sticked to strength-training. Sa mga teen PBBer dyan na kagaya ko dyan, huwag muna sa dark side hangga't maaari. Under development pa katawan natin, sayang ang growth kapag magsasalpak pa ng outside source. Ikaw bahala, desisyon mo yan, pero huwag mong sabihing hindi ka nasabihan. Respect the mods of PBB community. Kahit naiinis ka sa nasasabi nila, mas nakakatanda sila, at tama sinasabi nila, para sa ika-bubuti mo rin yun. Ikaw bahala kung anong paniniwalaan mo sa advice nila. Desisyon mo yan. Pero kung meron man manloko sa'yo, pasensya na sa masasabi ko, pero gag* yun. Pati kapwa kalahi niya lolokohin ka pa. What the hen? Kung sana hindi dumating yung time na maging ganito ang community na'to, enough na ang reality para maging example. Tandaan mo na rin nasa puberty age, kaya hindi maiiwasan ang pagmood-swings. Habaan mo ang pasensya mo. Patience is a virtue, essential yun kung bodybuilder ka. At doon palang naggagaliti ka na sa pagkainis, paano pa kaya sa pagbo-bodybuilding mo? Doon palang wala ka na? Paano pa kaya sa iba? Isa pa, consistency is the key. Based on my experience na rin, ok lang namang mapahinto ka sa pagbubuhat like a week or two, andun pa naman yung lakas mo, pero yung ieexcuse mo na, "kasi bakasyon, walang pasok, walang trabaho!" sabihin mo na lahat, wala ka na rin paa, kamay, amputee na ba. Tapos mapapatigil kang magbuhat, huwag mong asahan ganun pa rin lakas mo. Lift moderate-light weights muna saka gradually increase to heavy weight. Huwag jump kaagad sa heavy weight. Nakita ko minsan sa mga nakasabay ko doon sa pinaglalaruan ko. Nung bumalik ako after summer-break, karamihan sa kanila nag-stall sa poundage. Mukha silang half-dead na nagwowork-out. Not sure kung yung latter ba o talagang focus sila doon sa workout nila. With regards to sir oak at sir rot nung nakaraan, pasensya na po at sa mga mods/users na nagbigay ng advice, salamat sa mga headstarts(no sarcasm).
Share ko lang experience ko. Hindi naman sa nagmamagaling, pero share pa rin in case na come-up niyo yung situation/temptation na nadanas ko. History repeats itself. When in doubt know your way out! Keep going and keep lifting.
[align=center]-WEEK 5-[/align] Year 2, Day 27 [size=x-small](February 11, 2013)[/size] BW:163lbs~163lbs
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Flat Barbell Bench Press - 95lbsx5(80lbs+25lb bar), 115lbsx5(100lbs+25lb bar), 125lbsx5(110lbs+25lb bar), 145lbsx5(130lbs+25lb bar), 165lbsx5 x4(150lbs+25lb bar) [RESTS: 1st-4th: 2min; 5th set: 5min]
High Bar Squats - 205lbsx5x5(190lbs+25lb bar) (135lbsx5 (120lbs+25lb bar)) [RESTS: 3min]
Bent-Over Rows - 150lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]Year 2, Day 28 [size=x-small](February 12, 2013)[/size]
Midnight. Hot compress on both calves.Year 2, Day 29 [size=x-small](February 13, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Standing Overhead Press - 95lbsx5x4(80lbs+25lb bar) (bar(25lb)x10, 65lbsx5(50lbs+25lb bar) warm-up) [RESTS: 2-5min] < POOR FORM
Conventional Deadlift (Overhand Grip) - 195lbsx5x5 200lbsx5x5 (130lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 175lbsx5x5(165lbs+25lb bar) [RESTS: 3-4min]
Pull-ups - BWx5x5 (BW: 163+15lbs) [RESTS: 2-3min]Year 2, Day 30 [size=x-small](February 14, 2013)[/size]
Midnight. Hot compress on both calf areas ulet.Year 2, Day 31 [size=x-small](February 15, 2013)[/size]
Noon. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Lunchtime. Solo ang gym! Ang problema, nasira nanaman yung jack nung earphones, boring tuloy. 'Alang music! Hindi ko ineexpect na hindi maala-pugon doon kapag tanghaling tapat. Wala kasing insulation foam yung kisame, pero medyo presko dahil malapit lang sa ilog.
Flat Barbell Bench Press - 150lbsx5x5 x5, x5, x5, x5, x4(140lbs+25lb bar) [RESTS: 2-3min] < INCOMPLETE due to loss of grip.
High Bar Squats - 135lbsx5(120lbs+25lb bar), 155lbsx5(140lbs+25lb bar), 175lbsx5(160lbs+25lb bar), 195lbsx5(180lbs+25lb bar), 215lbsx5 x4(200lbs+25lb bar) [RESTS: 1st-4th: 3-4min; 5th set: 7min]
Bent-Over Rows - 95lbsx5(80lbs+25lb bar), 105lbsx5(90lbs+25lb bar), 125lbsx5(110lbs+25lb bar), 130lbsx5(120lbs+25lb bar), 150lbsx5(140lbs+25lb bar) [RESTS: 1st-4th: 2-3min; 5th set: 5min]
Standing Calf Raise - 270lbsx8x2 [REST: 2min][align=center]-WEEK 6[DELOAD]-[/align] Year 2, Day 33 [size=x-small](February 17, 2013)[/size]
Midnight. Warm compress on both legs for tomorrow's WO.Year 2, Day 34 [size=x-small](February 18, 2013)[/size] BW:163lbs>165lbs
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Due to sodium intake.
Flat Barbell Bench Press - 95lbsx5(80lbs+25lb bar), 115lbsx5(100lbs+25lb bar), 125lbsx5(110lbs+25lb bar), 145lbsx5(130lbs+25lb bar), 165lbsx5 x4(150lbs+25lb bar) [RESTS: 1st-4th: 2min; 5th set: 5min]
High Bar Squats - 205lbsx5x5(190lbs+25lb bar) (155lbsx5 (140lbs+25lb bar)) [RESTS: 3min]
Bent-Over Rows - 150lbsx5x5 [RESTS: 2-5min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]Year 2, Day 37 [size=x-small](February 21, 2013)[/size] SKIPPED Back Day. It's been almost a month(20 days to be exact; see Day 17.) since my calf got injured at hindi pa rin nagsusubside. Apektado halos lahat ng form ng lifts! Nahihirapan akong magleg-drive sa BP. Nahihirapan naman akong magbalance kapag sa squat, standing MP. Kaya pa naman sa ibang lifts. Which concludes to my decision na mag-1 WEEK OFF muna as possible to let the pain subside...[align=center]-WEEK 7[RESTS]-[/align] Year 2, Day 41 [size=x-small](February 25, 2013)[/size]
Morning. Holiday. A week na akong walang buhat since WEEK6-WO1. Naka-recover na rin from injury. About to get back to my program as planned. Pero dahil sa video project sa isang Engineering class, ako lang inatasan ng mga kagrupo kong mag-edit. Last week ko pa hinihingi yung screenplay para ma-pagplanuhan na, kaso... hanggang ngayon, wala pa rin. Di 'ko tuloy alam kung saan mag-uumpisa. Diniskartehan ko nalang. DEADLINE @ Day 45!Year 2, Day 42 [size=x-small](February 26, 2013)[/size]
Midnight. Inaabot ng halos tatlong oras sa kaka-edit sa isang eksenang tumagal ng humigit kumulang tatlong minuto lamang. Hindi ko namalayan yung oras, medyo nag-enjoy sa kaka-edit. Hindi ko maiwasang matawa dahil sa konyong eksena.
Morning. @5am na 'ko nakatulog sa kakaedit... Sigurado bawas ako ng timbang nito. At least 2L lang na-hydrate na tubig sa katawan ko. Pasok sa unang klase mamayang 9am. Tuloy pa rin sa pag-eedit during vacant periods.Year 2, Day 44 [size=x-small](February 28, 2013)[/size]
Same wise, two days ago — Lack of hydration and recuperation, plus poor diet. Less than 24hrs left before submission of the project.[align=center]-WEEK 8-[/align] Year 2, Day 48 [size=x-small](March 4, 2013)[/size] BW:165lbs>160lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Got back after that bad week. As per indicated sa Eclipse BS5x5 Program...
..."If you DO miss a week, you'll need to go back AT LEAST a week in the weights you are using."...[align=right]Permalink...[/align]
Hindi pa ako fully naka-recover from last week. Pagdating tuloy sa power cage kanina, ayun!
Flat Barbell Bench Press - 95lbsx5, 115lbsx5, 125lbsx5, 145lbsx5, 165lbsx5 [RESTS: 1st-4th: 2min; 5th set: 5min]
High Bar Squats - 205lbsx5x5 x4, x2, x5, x4, x2 (135lbsx5, 150lbsx2 warm-up) [RESTS: 3-4min] < DISTRACTED. Dahil na rin sa lousy mental excuse na... baka ma-guillotine yung katawan ko kapag hindi ko nai-angat yung barbell. The hell! Dati sa bench press, ngayon naman... lumipat sa squats! Ano ang susunod? Mashre-shred yung tuhod ko kapag nabitawan ko yung barbell sa deadlift??? Hehehe...
Bent-Over Rows - 150lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]
Actually matagal na akong naguguluhan sa mentality kong 'yun. Nag-umpisa yun sa bench press nung may napanood akong PL meet video sa youtube. Doon sa video nabitawan kasi nung nakahiga sa bench yung bar, dahilan para mabagsakan yung isa sa mga ribs niya which leads to his death the next day. Kaya tuloy everytime napapasma na yung kamay ko sa kalagitnaan ng set ko sa BP, Sudden Death Mode na! Nawawala ako sa focus, therefore mawawala yung tightness ng back ko during the lift. Pero nawala na 'yun. Bumalik na yung guts, ang kaso naman ngayon sa squats.
Depressed... and frustrated sa lift ko sa squat. Iniisip ko kung nanghina ako sa squat, pero hindi eh. Sadyang may mali lang ako sa form ko. At sakto nga naman at pyramid scheme ang next squat WO ko.
RANT: Third poor WO. The reason behind, starting a set in squats with poor mentality.Year 2, Day 50 [size=x-small](March 6, 2013)[/size]
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Standing Overhead Press - 95lbsx5x4 x5, x5, x4, x5 (70lbsx5 warm-up) [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 210lbsx5x5 x5, x5, x5, x5, x4 (160lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 185lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 x5, x5, x4, x3, x5 (BW: 168+15lbs) [RESTS: 2min] < Need to drop the pull-up/dip belt and perfect the form/try to feel the lats.Year 2, Day 52 [size=x-small](March 8, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Well... Everything was working fine as expected! Until...
Flat Barbell Bench Press - 155lbsx5x5 x5, x4, x3, x4, x3 [RESTS: 2-3min] < INCOMPLETE due to... ewan ko ba kung paano ko sasabihin 'to... Susmariusep! UTANG NA LOOB!!! Kung maninigarilyo naman kayo, doon kayo sa labas! ...Bale nasa last set na kasi ako nun sa BP, 'bout to complete the last set to fifth rep. Pero biglang dumating 'tong si manong. Sabay buga kasabay ng pag-angat ko nung bar, kasabay naman nun yung pag-inhale ko. Ansaket! Ang hapdi sa baga! Hindi ko na tinapos sa sobrang hapdi...
High Bar Squats - 135lbsx5, 155lbsx5, 175lbsx5, 195lbsx5, 215lbsx5 x2 [RESTS: 1st-4th: 3min; 5th set: 5min] < Still managed to complete the four succeeding sets. Wary sa form...
Bent-Over Rows - 95lbsx5, 105lbsx5, 125lbsx5, 130lbsx5, 150lbsx5 [RESTS: 1st-4th: 2-3min; 5th set: 5min]
Standing Calf Raise - 290lbsx8x2 [REST: 1min]
RANT: The irony; the man who lifts the bar, yet smoked cigars.Year 2, Day 53 [size=x-small](March 9, 2013)[/size]
Morning. Sore throat + Sipon dahil nangyari sa kahapon. Home remedy; water theraphy + strepsils. Drink lotso' water! I spent the following days with colds. I also took my monthly bodily measurements, and found out that my right calf is smaller by almost 1cm with the left calf! Suspetsa ko dito yung injury ko a month ago. Right calf kasi yung masyadong na-stress...[align=center]-WEEK 9[DELOAD]-[/align] Year 2, Day 55 [size=x-small](March 11, 2013)[/size] BW:160lbs>161lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Form check. Deload-Chest-Leg Day...
Binawasan muna yung poundage sa volume workout sa squat.
Flat Barbell Bench Press - 95lbsx5, 115lbsx5, 125lbsx5, 155lbsx5, 165lbsx5(spotter) [RESTS: 1st-4th: 2-3min; 5th set: 5min]
High Bar Squats - 205lbsx5x5 x5, x4, 210lbsx5, x5, x5(-20%) 165lbsx5, x5, x5 (155lbsx5 warm-up) [RESTS: 3min] < REDUCED due to form.
Bent-Over Rows - 150lbsx5x5 (-10%) 135lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]Year 2, Day 58 [size=x-small](March 14, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Form check. Deload-Back Day...
After watching Dave Tate tutorial on DL, sinubukan ko yung sumo stance.
Standing Overhead Press - 95lbsx5x4 (70lbsx5 warm-up) [RESTS: 2-3min]
Deadlift
(Sumo; Mixed Grip) - 100lbsx5, 150lbsx5 [RESTS: 3min]
(Conventional; Overhand Grip) - 210lbsx5x5 (150lbsx5 warm-up) [RESTS: 3-5min]
Pull-ups - BWx5x5 [RESTS: 2-3min][align=center]-WEEK 10-[/align] Year 2, Day 62 [size=x-small](March 18, 2013)[/size] BW:161lbs>162lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Flat Barbell Bench Press - 95x5lbs, 135x5lbs, 170lbsx5(spot) [REST: 2min][3rd set REST: 4½min]
High Bar Squats - 175lbsx5x3 [RESTS: 3min]
Bent-Over Rows - 140lbsx5x3 [RESTS: 2min]
Standing Calf Raise - 300lbsx8x2 [REST: 2min]Year 2, Day 64 [size=x-small](March 20, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Missed my power nap. 1set exceed on MP. Still managed to execute a 100kg DLs with overhand grip. Closing time, dropped my pull-up WO...
Standing Overhead Press - 100lbsx5x4 x5, x5, x3, x3 (70lbsx5 warm-up) [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 220lbsx5x5 (160lbsx5 warm-up) [RESTS: 3min] Pull-ups - BW(+5lbs)x3x5 [RESTS: 2min] < UNFINISHED BUSINESS due to gym closing time.Year 2, Day 66 [size=x-small](March 22, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Flat Barbell Bench Press - 160lbsx3x3 (120lbsx5 warm-up) [RESTS: 2½-3min]
High Bar Squats - 155lbsx5, 200lbsx5, 220lbsx5 [REST: 3½min][3rd set REST: 5min]
Bent-Over Rows - 85lbsx5, 115lbsx5, 160lbsx5 REST: 3min][3rd set REST: 5min]
Standing Calf Raise - 310lbsx8x2 [REST: 2min][align=center]-WEEK 11-[/align] Year 2, Day 69 [size=x-small](March 25, 2013)[/size] BW:162lbs>164lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Flat Barbell Bench Press - 95lbsx5, 135lbsx5, 175lbsx5(spot) [REST: 3½min][3rd set REST: 5min]
High Bar Squats - 175lbsx3x5(spot) [RESTS: 3min]
Bent-Over Rows - 160lbsx3x5 [RESTS: 2½-3min]
Standing Calf Raise - 320lbsx8x2 [REST: 2min]Year 2, Day 71 [size=x-small](March 27, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
For trying to make my DL explosive, I didn't managed to keep my grip.
Standing Overhead Press - 105lbsx5x4 x4(spot), x3, x3 (70lbsx5 warm-up) [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 230lbsx5x5 x3, x5, x5, x4, x3 (120lbsx5, 180lbsx2 warm-up) [RESTS: 3-5min]
Pull-ups - BWx3x5 (BW: 164lbs) [RESTS: 2min]Year 2, Day 74 [size=x-small](March 30, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Holidays. So the closing time was earlier — 7pm. Had to dropped two exercises.
Flat Barbell Bench Press - 165lbsx5(spot), x5(spot), x5 (120lbsx5 warm-up) [RESTS: 2-3min]
High Bar Squats - 155lbsx5, 200lbsx5, 230lbsx5 [REST: 3min][3rd set REST: 3min] Bent-Over Rows - 85lbsx5, 135lbsx5, 165lbsx5 [REST: 3min][3rd set REST: 5min] < UNFINISHED BUSINESS due to gym closing time. Standing Calf Raise - 330lbsx8x2 [REST: 2min][align=center]-WEEK 12-[/align] Year 2, Day 76 [size=x-small](April 1, 2013)[/size] BW:164lbs>165.5lbs
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Missed my 1hr-nap today. Mas inagahan ko yung pagdating ko sa gym, para maaiwasan yung pag-dropped nanaman ng exercises.
Flat Barbell Bench Press - 115lbsx5, 155lbsx5(spot), 180lbsx3(spot) [REST: 3min][3rd set REST: 5½min]
High Bar Squats - 185lbsx5x3 [RESTS: 4-5min]
Bent-Over Rows - 165lbsx5x3(-10%) 150lbsx3x5 [RESTS: 2min]
Standing Calf Raise - 330lbsx8x2 [REST: 2min]Year 2, Day 78 [size=x-small](April 3, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Switched from overhand grip to mixed grip. Started to apply techniques learned from Starting Strength videos. Warm-up palang sa Standing MP, medyo masakit na sa triceps. But at least, explosive na yung form.
Standing Overhead Press - 110lbsx5x3 70lbsx3x5 [RESTS: 2min]
Conventional Deadlift (Mixed Grip) - 240lbsx5x5 x3, x3, x4, x4, x3 (120lbsx5, 180lbsx2 warm-up) [RESTS: 4½-5½min]
Pull-ups - BWx3x5 (BW:163+5lbs) [RESTS: 2-2½min]Year 2, Day 80 [size=x-small](April 5, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
That was some pain in the triceps on the 4th set on squat.
Flat Barbell Bench Press - 170lbsx5x3(spot) (120lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 155lbsx5, 200lbsx5, 240lbsx5(spot) [REST: 4min][3rd set REST: 5min]
Bent-Over Rows - 85lbsx5, 135lbsx5, 165lbsx5 170lbsx5 [REST: 3min][3rd set REST: 5min]
Standing Calf Raises - 340lbsx8x2 [REST: 2min][align=center]-WEEK 13-[/align] Year 2, Day 84 [size=x-small](April 9, 2013)[/size] BW:165.5lbs>165lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Flat Barbell Bench Press - 115lbsx5, 155lbsx5, 185lbsx5(spot) [RESTS: 5min]
High Bar Squats - 195lbsx5x3 [RESTS: 3min]
Bent-Over Rows - 155lbsx5x3 [RESTS: 2min]
Standing Calf Raise - 350lbsx8x2 [REST: 2min]Year 2, Day 86 [size=x-small](April 11, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Standing Overhead Press - 75lbsx5x3 [RESTS: 2min] < REDUCED due to form.
Conventional Deadlift (Mixed Grip) - 250lbsx5x5 x4, x4, x4, x4, x1 (155lbsx5, 200lbsx3 warm-up) [RESTS: 5min] < INCOMPLETE due to loss of grip. Hindi masyadong naset-up yung sa last set.
Pull-ups - BWx5x3 (BW:166+5lbs) [RESTS: 2min]Year 2, Day 89 [size=x-small](April 14, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
All poundages are reduced by 20% due to lower back DOMS.
Ok lang kaso, mahirap i-aapply yung poundage incremental/week, madaling maburn-out yung CNS. Considering maraming number of exercises per day at sessions per week (5x/wk) at wala akong supplementation/proper diet (estimation lang macro ko ngayon). Mas mahirap din imanage yung recuperation between sets (which is yung adjustment based on BS5x5 and Max-OT) and routines, especially kung may hectic sched sa school o work.
[align=center]-WEEK 0[1RM WEEK]-[/align] Year 2, Day 99 [size=x-small](April 24, 2013)[/size] BW:165.5lbs>162lbs
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
10 Days NO WORKOUT. Spent the time looking for my next regimen and review the general basic compound lifts. Come up to stick still with Eclipse BS5x5. Switching to learn Low Bar Squat and Pendlay Rows after a year performing High Bar Squats and Bent-Over Barbell Rows. Implement proper valsava maneuver and minimize recuperation between sets. Get new raw maxes for BP and DL.
Flat Barbell Bench Press - 105lbsx5, 125lbsx5, 145lbsx5, 150lbsx5, 155lbsx5 = 155lbs [RESTS: 3min]
Low Bar Squats - 140lbsx5, 155lbsx5, 165lbsx5 = 140lbs [RESTS: 2min]
Pendlay Rows - 90lbsx5, 115lbsx5 = 90lbs [RESTS: 3-5min]Year 2, Day 101 [size=x-small](April 26, 2013)[/size] BW:162lbs>165.5lbs
Morning.
It's not recommendable to conduct RM test here. Plates that comes in polygonal shapes, like these decagon plates, are not conducive for deadlifts. Still manage to make a new PR.
[align=center]
Deadlift Attempt @ 285lbs(129.5kg) Had a perfect pull on the second attempt. Felt the power from the hamstrings.
Deadlift Attempt @ 295lbs(134kg) Can't feel the heat coming from my hams on my pull on the next failed three attempts.
Hips are too high on setup, near parallel with the torso.
Deadlift Battle Scars! The badges for having a great pull
[/align]
Pull-ups - BWx5x5 x5, x5, x5, x5, x2 [RESTS: 1½-2min][align=center]-WEEK 1-[/align] Year 2, Day 104 [size=x-small](April 29, 2013)[/size] BW:162lbs>166lbs
Morning.
[align=center] Short haircut!
[size=x-small]...Now I looked older.[/size]
[/align][align=center]-WEEK 9-[/align] Year 2, Day 161 [size=x-small](June 24, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Sucked on my sets on Bench Presses, perfected form on Pendlay Rows.
Afternoon. Sa may mall sa Dagupan... CSI City Mall Lucao.
Department Store. Whilst checking the size of the long sleeve at the fitting room...
[align=center]
Fresh Cut Stretch Mark on Right Armpit area... [size=x-small](*Notice the red line.)[/size]
First time to see a fresh stretch mark. No blood, just the cut on the dermis.
[/align]Year 2, Day 163 [size=x-small](June 26, 2013)[/size]
Afternoon.
Just slept 6-7hrs. Therefore...
Deadlift (Overhand Grip) - 270lbsx5x5 x2, (Mixed Grip) x1, x1, x2, x2 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-3½min] < INCOMPLETE due to loss of grip.
Standing Overhead Press - 100lbsx3x3 [RESTS: 2min]
Pull-ups - BW(???lbs)x6x3 x6, x5, x6 [RESTS: 2min]Year 2, Day 165 [size=x-small](June 28, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center. BW:170lbs>171lbs
Flat Barbell Bench Press - 175lbsx3x3(spot) (100lbsx5, 140lbsx3 warm-up) [RESTS: 2-3½min]
Low Bar Squats - 135lbsx3, 175lbsx3, 200lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 6min]
Pendlay Rows - 160lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 125lbsx2x8 [REST: 2min]
Standing Calf Raise - 440lbsx2x8 [REST: 2min][align=center]-WEEK 10-[/align] Year 2, Day 167 [size=x-small](July 1, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Flat Barbell Bench Press - 95lbsx3 x5, 135lbsx3, 185lbsx3(spot) [1st-2nd set RESTS: 4min][3rd set REST: 5min]
Low Bar Squats - 205lbsx3x3 [RESTS: 3min]
Pendlay Rows - 165lbsx3x3 x4, x3, x3 [RESTS: 2min]
Seated Calf Raise - 130lbsx2x8 [REST: 2min]
Standing Calf Raise - 450lbsx2x8 [REST: 2min]Year 2, Day 169 [size=x-small](July 3, 2013)[/size]
Afternoon. BW:171lbs>173lbs
BACK DAY. Missed lunch @ 12:00. Moved to 13:30 after class. Early dismissal before 13:30, gave me more time to fuel up before workout. Finished my last bite @ 13:57. Last class today ends @ 14:30. I still have more than an hour to digest much of the meal ingested. I spent the next hour browsing at a bookstore in a nearby mall. I stepped out @ 15:54. I started lifting by 16:20. I nearly puke on my 1st set on Deadlift. Haven't used a belt in months, last time was last year. 16:50 — on my first set on Overhead Press. Try to keep tight form. Still a little bit full. End up bad form on last two sets.
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Deadlift Attempt @ 280lbs(127kg) Failed to lift the deadlift poundage for today. 'Don't wanna mess the gym floor.
Forced to deload to 260lbs...
The Paper Chalk! Palms startin' to sweat. Grip slipped on third attempt set on deadlift @ 280lbs...
Start crumpling some old newspapers to temporarily wiped it off.
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Majority of the people in the vicinity turn on me working on my deadlift sets. (It's been over a year, since I started to workout here. So it's somewhat a comeback! Now here I am pulling raw a barbell thrice heavier my first deadlift pull — DL@280lbs, 19yrs young...) One of which, the top dawg of the gym. Due to inavailability of chalk gave me the advice to improvise using newspapers, and it's effective, but sweating again every minute or so. Still a big help though, rather than use a straps.
He recommended me to join a powerlifting team and compete to Nationals by 2014 or 2015, not sure, but the way performance right now will tell...
[align=center]-WEEK 0[1RM WEEK]-[/align] Year 2, Day 176[size=x-small](July 10, 2013)[/size] BW:173lbs>171lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Thanks to the top dawg who pushed me to lift the weights of today...
Proceeded to test my 1RM without a week of no workout. Everything didn't come up as the planned. Didn't carb up the day before. Have to reserved energy on every bout to accumulate the best 5RM on the succeeding sets.
Pendlay Rows - 100lbsx5, 120lbsx5, 135lbsx5, 145lbsx5, 155lbsx3 = 155lbs [RESTS: 2-4min][align=center]-WEEK 0[1RM WEEK]-[/align] Year 2, Day 181[size=x-small](July 15, 2013)[/size] BW:171lbs~171lbs
Afternoon.
3 hours after last meal. Lethargic...
Newbies. No available plates. Waited at least 30mins for them to finish and took off. Had a great pull today! Speedy Conventional Deadlift(Overhand Grip) @ 250lbs...
Conventional Deadlift(Overhand Grip) - 230lbsx5x5 (135lbsx5, 185lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 165lbsx5x5 [RESTS: 3min]
Standing Overhead Press - 95lbsx5x4 x5, x5, x5, x4 [RESTS: 2min]
Pull-ups - BWx5x5 [RESTS: 2-2½min]Year 2, Day 191[size=x-small](July 25, 2013)[/size]
Evening. Hot compress on quads.
I couldn't help myself from smiling with this DOMS. It's been a while since the last DOMS hit my wheels, maybe almost a year I think. It's funny am always asking for this, the pain. Back then, I would rant out how bad I feel on my this and that. That moment when you're careful with every steps on stairs(especially downstairs), sitting down and up from the chair. That sensation is priceless. Hahaha!Year 2, Day 192[size=x-small](July 26, 2013)[/size]
Afternoon.
Comments
Year 2, Day 4 [size=x-small](January 19, 2013)[/size]
Evening. Sa may 400m-track sa Lingayen... Narciso Sports Complex.
At least 20mins cardio(jog).
Under health concerns, iniscold na ng nanay ko ang tatay ko mag-jogging. Inaask na rin niya ako na turuan ko na rin yung tatay ko na mag-weights. Although, gusto ko naman, kaso, wala akong masyadong alam when it comes to weightlifting for people 40's and above.Year 2, Day 5 [size=x-small](January 20, 2013)[/size]
Sunday Morning. REST DAY.
Natsempuhan ko lang yung post sa Ram's Fitness Center FB page. Bale may sasali kasi doon na isang PT on the said post. Although January 22, 2013 ang nakaindicate dyan sa poster, January 24, 2013 naman naka-post sa page, at hindi ko pa nakita yang poster by this time. By Tuesday, pumunta nalang ako ng San Fabian for futher info about the said event at para mag-inquire ng mga gym doon for database.
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Year 2, Day 6 [size=x-small](January 21, 2013)[/size]
BW: 161lbs >158.5lbs
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Flat Barbell Bench Press - 80lbsx5, 95lbsx5, 110lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 175lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 135lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 220lbsx6x2 [REST: 2min] < UNFINISHED BUSINESS due to gym closing time.Year 2, Day 7 [size=x-small](January 22, 2013)[/size]
Afternoon. Sa may bakal gym sa San Fabian... Raftin Muscle Fitness Gym.
1hr bus ride to San Fabian via Dagupan-San Fernando bus. Sabayan mo pa ng init. Hindi ko na na-check sa Google Maps kung saan-saan ang pasikot-sikot sa Poblacion ng San Fabian. Instinct ko naman na navigation. Kaso paikot-ikot lang ako doon sa bayan, karamihan kasi ng napuntahan kong lungsod, basta gym nasa bayan yan. Nagtanong nalang ako doon sa isang traffic enforcer, then sakay ng pedicab papunta doon sa sinasabing gym...
There I meet, Mr. Rafael Simeon, owner of the gym, also the organizer of the bodybuilding event. Two days nalang pala before yung show, kaya busy din sila, pero at least na-entertain pa rin nila ako with regards to my q's. So by Thursday, balik ako ulet ng San Fabian to watch the show...Year 2, Day 8 [size=x-small](January 23, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Standing Overhead Press - 80lbsx5x4 [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 175lbsx5x5 x5, x5, x5, x4, x4 (120lbsx5 warm-up) [RESTS: 3-4min] < INCOMPLETE due to loss of grip. Pinasma ako bigla.
High Bar Squats - 150lbsx5x5 [RESTS: 3-4min]
Pull-ups - BWx5x5 x5, x5, x5, x4, x3 (BW+5lbs: 163lbs) [RESTS: 2-3min]
Year 2, Day 9 [size=x-small](January 24, 2013)[/size]
Afternoon. Sa may Poblacion sa San Fabian... Jose De Venecia Sports & Civic Center.
5pm. Waited for 4hrs... Akala ko talaga on-time mag-start yung event. 8pm na nag-start yung event. Filipino-time.
Evening...
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Novice Division Awarding
Overall Winner
(L-R) Judges; Mario de Vera, Marlon Estrada
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Ganoon pala ang local bodybuilding competition, wala pa akong sinabi para sumali sa Novice division. Next stop, National level @ Panagbenga Festival this coming late February...
Midnight.
1hr jeepney drive back to Dagupan, then another 1hr, biyaheng jeep din back to Lingayen. 12am na ako nakarating ng bahay. Nag-'sang malaking tasang milo lang ako pagdating ko, di na'ko nakapag-dinner, sarado na ang kusina, at pagod na rin ako...Year 2, Day 10 [size=x-small](January 25, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Flat Barbell Bench Press - 140lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 105lbsx5, 120lbsx5, 140lbsx5, 160lbsx5, 185lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent Over Barbell Rows - 80lbsx5, 90lbsx5, 105lbsx5, 120lbsx5, 140lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Standing Calf Raise - 220lbsx6x2 [REST: 2min]
@boss rotrot78jcumali008 - Thanks!
At lumakas ka naman!
Musta po, welcome back to the comm! Pansin ko naging lurker kayo nung mga nakaraang buwan...
Though, mas matangkad po kayo at may supplementation pa.
Still my way on bulking, if makaabot man ako ng 180lbs before end of May, then cutting phase for next 5mos, otherwise, tuloy lang sa pag-bulk-up ng mass to 200lbs.
More focus ulet sa form ng mga power moves...
Year 2, Day 13 [size=x-small](January 28, 2013)[/size]
BW: 158.5lbs >158lbs
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Last week has been a bad week. At least 6hrs lang ang tulog, nabawasan ang calorie at water intake. Which is iiwasan ko na sa mga susunod na weeks. Mas lalo na yung tulog, kapag kulang ang tulog pinapasma yung kamay, hassle tuloy sa grip ng mga buhat.
Flat Barbell Bench Press - 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5, 155lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
High Bar Squats - 185lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 140lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 230lbsx8x2 [REST: 2min]
54m0n6 - Wala po akong pambili, gusto ko man, kaso pumipigil sa akin yung baka in time, umaasa lang ako protein intake ko from supplements alone. Bale nag-iinvest po ako sa nutritional needs ko po from whole foods(and as possible less processed) atm.
DV - Tikim lang yun. Chinicheck ko lang kung may effect ba yun sa lactose intolerance ko. Which is wala pa naman.
monch - Next time, post po ako siguro ng whole body pics. 33-inch waist line @ 5'5½, bloated and bondat...
Para sakin malaki na ipinagbago mo, nasubaybayan ko itong journal mula sa mga walang kwentang katanungan, initan between mods/members, pagdududa sa lifting stats mo (isa na ako dun I admit, so pacnxa na) etc.. pero pinatunayan mong hindi nasayang ang mga naishare nila sayo at ginawa mo ng maayos yun. In fact malaki pa ang ganda ng improvement mo kaysa sakin.
From training, nutrition unti unti mo naayos..
[size=medium]GOOD JOB! [/size]
You deserve it!
Another motivation for me.
Year 2, Day 15 [size=x-small](January 30, 2013)[/size]
BW: 158lbs >161lbs
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Standing Overhead Press - 85lbsx5x4 [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 185lbsx5x5 (120lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 160lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 x5, x5, x5, x4, x4 (BW+10lbs: 171lbs) [RESTS: 2-3min]Year 2, Day 17 [size=x-small](February 1, 2013)[/size]
BW: 161lbs >162lbs
Afternoon.
Flat Barbell Bench Press - 145lbsx5x5 [RESTS: 2min]
High Bar Squats - 115lbsx5, 130lbsx5, 150lbsx5, 170lbsx5, 195lbsx5 [1st-4th set RESTS: 3-4min][5th set REST: 5min]
Bent Over Barbell Rows - 85lbsx5, 95lbsx5, 110lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Standing Calf Raise - 240lbsx8x2 260lbsx8x2 [REST: 2min] < DISTRACTED. Dalawang bagay ang nakapagpawala sa focus, yung muntik nang mabagsakan ng barbell nung nagseset ako ng bench, at yung PT na nagbabawal sa akin na gumamit ng 2½lb plates (Although pinayagan niya naman akong na 'pagpatuloy yung paggamit, pero yun na yung last time.) Kinuha ko kasi yun doon sa mga barbell nakalagay sa rack, yung mga naka-fixed na daw for barbell curl purposes. No choice din, yun lang gym na may Standing Calf Raise Machine sa Lingayen. red, allen - Salamat! Pero unconvinced para ako na mass yung na-gain ko, more like water.
Year 2, Day 20 [size=x-small](February 4, 2013)[/size]
BW: 161lbs >162lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Baka sa kadahilan na pagbawalan nanaman akong gamitin yung 2½lb plates sa kabilang bakal gym at hindi ko masunod 'tong program, sa gym sa kabilang kanto ako nagWO. Kaso walang Standing Calf Raise Machine doon. Take it or leave it. Either i-translate ko sa Seated Calf Raise exercise yung poundage by less than 50% (from 270lbs > 140lbs) or i-dropped ko muna yung exercise.
Flat Barbell Bench Press - 90lbsx5, 105lbsx5, 120lbsx5 125lbsx5, 140lbsx5, 160lbsx5 [1st-4th set RESTS: 2-4min][5th set REST: 5min]
High Bar Squats - 195lbsx5x5 [RESTS: 3min]
Bent Over Barbell Rows - 145lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 270lbsx8x2 [REST: 2min] < DISTRACTED. Mindset: Walang Standing Calf Raise Machine, therefore walang CALF RAISE. Saka ko lang naalala na may Seated Calf Raise Machine doon nung nakabihis na'ko.Year 2, Day 22 [size=x-small](February 6, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Back Day. Need pull-up/dip-belt for pull-ups. @4pm diretso na sa terminal pauwing Lingayen pagkatapos ng klase. Wala yung PT na nagbabawal sa'kin kaso, to show some respect naman kahit wala yung presence, napilitan akong mag-'zero at last digit' sa mga poundages. No choice, either maglaro ako sa ibang gym but I will sacrifice my pull-up exercise on today's WO or proceed with the adjustments. I did the latter.
Standing Overhead Press - 90lbsx5x4 [RESTS: 2-5min] < DISTRACTED.
Convetional Deadlift (Overhand Grip) - 195lbsx5x5 200lbsx5x5 (130lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 175lbsx5x5(165lbs+25lb bar) [RESTS: 3-4min]
Pull-ups - BWx5x5 (BW+15lbs: 178lbs) [RESTS: 2-3min]
RANT: Second poor WO ko na'to sa buong program. Hindi ako na-satisfied sa form. The reason behind, 6hrs+ since last meal. Halos wala tuloy lakas nung nagWO.Year 2, Day 23 [size=x-small](February 7, 2013)[/size]
Midnight. Hot compress on right calf area. Yung inner muscle yung sumasakit, yung soleus. Since last Saturday pa'to kumikirot, the day after last Friday WO — DOMS. Nasobrahan yung bigat na nailagay ko sa Standing Calf Raise Machine by 20lbs which is dapat @240lbs.Year 2, Day 24 [size=x-small](February 8, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Tolerable naman kahit meron pang konting pain. Still managed to complete 4 sets on BP kahit hindi ko masyadong maistable yung legs ko on the floor at kahit pinapasma nanaman sa palad. Hindi ko na nakumpleto yung last set sa BP dahil napa-angat na yung isang legs sa sakit. I still managed to take up to the last rep, though hindi ko sinasama sa summary ng WO ko yung mga wala na sa form. I'm also not saying na habit ko yung mga forced reps, which is not recommended according doon sa program(Eclipse BS5x5).
Flat Barbell Bench Press - 150lbsx5x5 x5, x5, x5, x5, x4 [RESTS: 2-3min] < INCOMPLETE due to loss of grip.
High Bar Squats - 125lbsx5, 140lbsx5, 160lbsx5, 180lbsx5, 205lbsx5 1st-4th set RESTS: 3-4min][5th set REST: 7min]
Bent Over Barbell Rows - 90lbsx5, 100lbsx5, 115lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Standing Calf Raise - 270lbsx8x2 [REST: 2min] kopi - Thanks. Welcome to PBB BTW bro! 'di pa kita nabati!
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[align=center]Front Lat Spread[/align]
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[align=center]Side Chest[/align]
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[align=center]Back Double Biceps[/align]
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[align=center]Back Lat Spread[/align]
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[align=center]Side Triceps[/align]
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[align=center]Most Muscular[/align]
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Log: Day 251
Sat., September 22, 2012. Age: 18 19
Started: January 9, 2012.
[align=center]March 26, 2011 - August 30, 2012
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Reunion pic yung nasa left, nahanap ko lang sa FB. Cardio-endurance ang training ko nun. June 2010. Ang goal ko nun naka-base doon sa U.S.N. PRT Standard. Every Saturday cardio ko nun, halos dalawang oras na takbo, lakad, at jog. Goal ko sa bawat sabado, maka-20-25 laps sa track(400m). Kapag may pilay kahit 15laps lang. Hindi naman ako mataba. Kapag medyo sawa sa jogging, up & down ako doon sa hagdanan ng grandstand, mga 1000+ steps. Endurance lang muna ang talaga ang habol ko nun. Magawa yung ko lang yung 1.5mi/8min. Dumating na rin ako sa point na pinush ko talaga yung sarili ko to the limits. Meron yung isang beses, napa-jog+brisk walk ako ng 4hrs, non-stop, ginawa kong goal kasi nun 50lap marathon. Hindi ko pero natapos at 10am, masakit na yung bawat hakbang ko nun pagdating ng 45th lap. Medyo umaambon na rin kaya tinigil ko na rin. Isa pa dehydrated na rin ako masyado nun, kapag nag-jojog kasi ako, hindi ako umiinom. Parang mabigat sa pakiramdam. The next Saturday, napa-15lap lang ako. Dumating din yung point na na-burn-out na ako. 5-6pm, 13laps under less than 45min non-stop jog. Parang 4mins/lap. Mabagal pa rin, goal ko yung 1min:20sec/lap for 6laps or 2.4km(1.5mi). Ambisyoso. Laging striving for the max. February 2011. Nawalan na ako ng gana. Pero hindi sa healthy lifestyle.
May 2010. Nagstart akong hindi na kumain ng junk foods/softdrinks. Kung kumain man ako minsan sa isang araw sa isang buwan, hindi na ako dapat pwedeng kumain ng ganun for the rest of the month. Napansin din ng mga tao sa paligid ko yung pagiging strikto ko sa mga kinakain ko. Pati tuloy yung ibang tao sa bahay nahawa. Which is a good thing.
January 2012. Nagkayayaan lang. Noon lang ako nagkaroon ng guts na pumasok sa gym. Nakaka-intimidate kasi. Biro niyo naman, yung makikita niyo dyan sa pic, nagwowork-out. First week, wala pang routine. By next week napansin ako nung may-ari ng gym. Nirecommend niya ako doon sa isang trainer. For the one month, may improvement sa poundages, except for size. February 2012. Supplements. Hindi ko naman talaga balak nun mag-supps. Alam ko naman na iinom kalang nun kapag hindi mo nakukuha lahat ng nutrients mo sa mga whole foods na kinakain mo. So yun ang pumasok sa isip ko(Pero ang totoo, hindi pa ganun na pang-bodybuilding diet ko). Baka hindi ko lahat nakukuha sa mga kinakain ko. Binebentahan ako nung trainer ko ng Amino(capsule form). Medyo nag-doubt ako. In capsule form? wala pa akong nakitang ganoong product. So nag-search ako sa 'net. Search results - may amino nga talaga in capsule form. Pero medyo doubt pa rin, baka naman creatine yun, hindi amino. Most creatine naman eh are in capsules. Nirecommend niya sa akin yung 2 doses 15min before workout. 6x/week ang training ko. Twice hit lahat ng body parts every week. Nane-neglect ang legs especially on Saturdays kapag walang pasok. April 2012. Tinigil ko rin yung pag-intake(February 20, 2012 - March 31, 2012). Dahil sa malaking hinala ko, steroids yung nainom ko o sabihin pa rin natin, ininom ko. Dramatic yung change sa katawan para lang sa pag-inom ng 2 doses/day. Yung feeling na parang mas naging energetic every after workout. Nagsearch ako about roids. Medyo kahawig nung ibang aas orals yung iniinom ko. For the next two weeks, napa-deload yung katawan ko. No workout. After that, yung feeling na para kang pagod, stressed, even after workouts. Saka ko nalang nalaman overtrained na pala ako. May 2012. Until I decided na magbasa dito sa PBB. Una kong nakita ito way back pa ng 2011, around Facebook ads. Nung una akong pumasok, ignored lang since konti palang ang mga registered users. Naging interested ako sa mga articles, although kailangan mo munang maging member to gain access. So napasama ako. Una basa ng konti, saka gumawa ng journal. Kung may pagkakamali ako nung una palang, yun na yung hindi ko binasa yung forum rules ng maigi. Baguhan palang ako dito, lalo na sa ikot ng sistema sa mga forums. Iba ang mood dito, iba sa Facebook. By the time na nakagawa na ng journal, tanong kaagad, tanong ng tanong. Hindi naman masamang magtanong, kaso, gaya nga ng sabi, lahat ng sobra... nakakasama. Pag ganun madaldal ka na! August 2012. Napabalik ako sa pinaglalaruan ko after summer-break. That's the time, na sa kanya ko narinig, binebentahan niya ako ulet, this time, hindi na yung amino, winstrol na mismo.(What the he-! Aas yun, pamilyar ako doon, stock knowledge.)
Una palang, ang naging plano ko bago pa ako mag-bodybuilding, eh yung tipong drug-free. Wala pa akong balak mag-aas. May nabasa akong advice dito ng isang mod, namely si boss milk, sa isang PBB thread. Ginamit niya yung word na please, medyo napataka ako doon. Sadyang hindi talaga advisable sa ating mga teens ang aas, unless na reach mo na ang maturity ng katawan mo. Then that's the time you can choose your side. It's your personal decision, dapat nilang respetuhin yun. Naalala ko din yung isa sa mga last na nasabi sa akin ni boss mighty, hindi ko masyadong marecall, pero ang pagkaka-alala ko, parang ganito yun, na... Huwag ko raw antayin na maging desperado ako at gumamit ng ass. Politely, dinecline ko yung alok niya. Tinanong ko kung meron pa siya nung ibinibenta niya sa akin dati, yung kwan?(Hindi ko alam talaga alam kung anong tawag doon, so in-ask ko nalang.)(Tinanong ko rin yun dahil gusto ko lang malaman kung ano ba talaga yun.)
**: "Ah, yung d-bol?"
*: "oo"
**: "Oo, uorder pa kaso. Nagmahal."
*: "Nagmahal?"
Naging P200/12 pieces ang naging benta niya. Tinanong ko lang. Hindi ako umorder. As usual, nagpakonsulta kay google. Sinearch ang d- bol na yan. At ayun, pissed off. At kaya pala nagmahal. Thanks a post dito ni boss Braso, regarding aas. Hinuhuli na daw sa may Kamaynilaan ngayon yung mga bentahan ng ganun. So kapag mababa ang suplay, tataas ang presyo. So tama nga lahat ng hinala ko. Konektado.
September 2012. Weekend. Saturday, 19th birthday. Kakatapos lang 10th week sa 5x5 Eclipse Bill Starr program. PMA. Corrections sa mga stats. 150lbs down to 145lbs.(Sobra pala ng dalawang kilo yung timbangan dito.) Saka ko naisipan mag-inquire ng mga gym dito sa Pangasinan. Sinimulan ko sa Dagupan. 13 gyms sa municipality na'to. Naghahanap ako ng gym dito kung saan pwede kong ma-execute yung Eclipse Bill Starr 5x5 program. Or somewhere na mapagtiya-tiyagaan. Karamihan kanto gym, well doesn't matter, ang importante sa akin, yung training, kahit fancy comm gym o rusty kanto gym pa yan. Isa pa, estudyante din ako, no choice. Sa tagal ng paglalakad ko, lahat nagkukulang sa power cage/squat rack(squat) or floor foam(deadlift(talking about gyms na nasa 2nd floor & up)). Tatlo lang ang may power cage, yung kanto gym na pinaglalaruan ko(ECG Muscleflex Gym), yung nasa 3rd floor kanto gym(Doming's Gym), yung decente(RVG Power Build Gym) at yung medyo nagsisiksikan na mga equipments pero decente pa rin gym(FP Gym). The rest naman halos may squat rack. Kaso mas gusto ko ang power cage. May tatlo, o apat na gym dito walang floor foam, mahirap kapag deadlifting, kapag hindi mo naiwasan mabagsak, yari yung nasa baba(Yung mga gym na nasa 2nd-3rd floor). Wala man lang sa mga 'to yung may dip-belt. Yung iba ang meron yung weightlifting belt. Saka ko naalala nung highschool ako, yung gym doon sa pinag-jojogging-an ko, yung nasa loob ng sports complex. Maganda yung mga equipment nun. Napabalik ako dito sa Lingayen. Naging remnant na yung gym na yun, dati siyang parang RVG Power Build Gym, decente, nagpapa-local BB comp, ngayon kanto gym na. Pinuntahan ko, so far, dito ko nakita yung pinaka-magandang squat rack, pang-ultimatum ba! (medyo exag, pero maganda talaga, parang yun yung mga nakikita kong ginagamit ng mga pro-BB/PL). At nahanap ko rin yung hinahanap ko - dip-belt.
Same day. Afternoon. Around 2-3pm. Last gym na pag-iinquiran ko. Yung gym na bukas hanggang 11:30pm. Bizzyblade Battleground Gym. Ang angas ng dating. Pero pagpasok mo, magbabago ang ihip ng hangin. Ito yung tipong mga classic kanto gym, medyo madilim sa loob. Pugon kapag tanghaling tapat. Napansin ko yung isang nagbe-bench ng 60lbs, si lolo, hula ko mga 50's na niya. Naalala ko yung lolo ko sa kanya(Respect in Peace), na nagdu-dumbbell lang ng 2.5lbs(may stroke lolo ko nun, inadvice ng doctor na mag-exercise siya), pero siya, tibay pa rin! Kinausap ko siya nung natapos siya doon sa isang set.
*: "Boss, gaano na po kayo katagal naglalaro?"
**: "Matagal na." < (Certified Pinoy si lolo, ang layo ng sagot.)
*: "So bale...?"
**: "Nung mga 40's pa ako."
*: "40s. Bale ilang taon na po kayo ngayon?"
**: "62"
*: "Tagal na rin po pala."
*: "Nakikicompete po kayo?" < (May build kasi si lolo, even for his age.)
**: "Ah hindi. -(advice here with concern to competitive bodybuilding)-"
Advice ni tatang, kung makikicompete daw ako, kelangan ko muna daw gumawa ng pundasyon ng katawan ko. At least 5 years, para daw kurso yun. Kelangan daw, dapat lakas muna, tapos kain. Huwag muna daw masyado sa cutting. Same thing na mga sinasabi ibang mga matatanda, lakas at lamon muna!
[align=center]
Doon na'ko na-convince. Medyo mahihirapan nga lang, temptations(bad meals/bisyo) and needles(aas) are around. 5-10year drug-free(if possible habambuhay na!, hindi pa natin masasabi yan) sticked to strength-training. Sa mga teen PBBer dyan na kagaya ko dyan, huwag muna sa dark side hangga't maaari. Under development pa katawan natin, sayang ang growth kapag magsasalpak pa ng outside source. Ikaw bahala, desisyon mo yan, pero huwag mong sabihing hindi ka nasabihan. Respect the mods of PBB community. Kahit naiinis ka sa nasasabi nila, mas nakakatanda sila, at tama sinasabi nila, para sa ika-bubuti mo rin yun. Ikaw bahala kung anong paniniwalaan mo sa advice nila. Desisyon mo yan. Pero kung meron man manloko sa'yo, pasensya na sa masasabi ko, pero gag* yun. Pati kapwa kalahi niya lolokohin ka pa. What the hen? Kung sana hindi dumating yung time na maging ganito ang community na'to, enough na ang reality para maging example. Tandaan mo na rin nasa puberty age, kaya hindi maiiwasan ang pagmood-swings. Habaan mo ang pasensya mo. Patience is a virtue, essential yun kung bodybuilder ka. At doon palang naggagaliti ka na sa pagkainis, paano pa kaya sa pagbo-bodybuilding mo? Doon palang wala ka na? Paano pa kaya sa iba? Isa pa, consistency is the key. Based on my experience na rin, ok lang namang mapahinto ka sa pagbubuhat like a week or two, andun pa naman yung lakas mo, pero yung ieexcuse mo na, "kasi bakasyon, walang pasok, walang trabaho!" sabihin mo na lahat, wala ka na rin paa, kamay, amputee na ba. Tapos mapapatigil kang magbuhat, huwag mong asahan ganun pa rin lakas mo. Lift moderate-light weights muna saka gradually increase to heavy weight. Huwag jump kaagad sa heavy weight. Nakita ko minsan sa mga nakasabay ko doon sa pinaglalaruan ko. Nung bumalik ako after summer-break, karamihan sa kanila nag-stall sa poundage. Mukha silang half-dead na nagwowork-out. Not sure kung yung latter ba o talagang focus sila doon sa workout nila. With regards to sir oak at sir rot nung nakaraan, pasensya na po at sa mga mods/users na nagbigay ng advice, salamat sa mga headstarts(no sarcasm).
Share ko lang experience ko. Hindi naman sa nagmamagaling, pero share pa rin in case na come-up niyo yung situation/temptation na nadanas ko. History repeats itself. When in doubt know your way out! Keep going and keep lifting.
Year 2, Day 27 [size=x-small](February 11, 2013)[/size]
BW: 163lbs ~163lbs
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Flat Barbell Bench Press - 95lbsx5(80lbs+25lb bar), 115lbsx5(100lbs+25lb bar), 125lbsx5(110lbs+25lb bar), 145lbsx5(130lbs+25lb bar), 165lbsx5 x4(150lbs+25lb bar) [RESTS: 1st-4th: 2min; 5th set: 5min]
High Bar Squats - 205lbsx5x5(190lbs+25lb bar) (135lbsx5 (120lbs+25lb bar)) [RESTS: 3min]
Bent-Over Rows - 150lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]Year 2, Day 28 [size=x-small](February 12, 2013)[/size]
Midnight. Hot compress on both calves.Year 2, Day 29 [size=x-small](February 13, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Standing Overhead Press - 95lbsx5x4(80lbs+25lb bar) (bar(25lb)x10, 65lbsx5(50lbs+25lb bar) warm-up) [RESTS: 2-5min] < POOR FORM
Conventional Deadlift (Overhand Grip) - 195lbsx5x5 200lbsx5x5 (130lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 175lbsx5x5(165lbs+25lb bar) [RESTS: 3-4min]
Pull-ups - BWx5x5 (BW: 163+15lbs) [RESTS: 2-3min]Year 2, Day 30 [size=x-small](February 14, 2013)[/size]
Midnight. Hot compress on both calf areas ulet.Year 2, Day 31 [size=x-small](February 15, 2013)[/size]
Noon. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Lunchtime. Solo ang gym! Ang problema, nasira nanaman yung jack nung earphones, boring tuloy. 'Alang music! Hindi ko ineexpect na hindi maala-pugon doon kapag tanghaling tapat. Wala kasing insulation foam yung kisame, pero medyo presko dahil malapit lang sa ilog.
Flat Barbell Bench Press - 150lbsx5x5 x5, x5, x5, x5, x4(140lbs+25lb bar) [RESTS: 2-3min] < INCOMPLETE due to loss of grip.
High Bar Squats - 135lbsx5(120lbs+25lb bar), 155lbsx5(140lbs+25lb bar), 175lbsx5(160lbs+25lb bar), 195lbsx5(180lbs+25lb bar), 215lbsx5 x4(200lbs+25lb bar) [RESTS: 1st-4th: 3-4min; 5th set: 7min]
Bent-Over Rows - 95lbsx5(80lbs+25lb bar), 105lbsx5(90lbs+25lb bar), 125lbsx5(110lbs+25lb bar), 130lbsx5(120lbs+25lb bar), 150lbsx5(140lbs+25lb bar) [RESTS: 1st-4th: 2-3min; 5th set: 5min]
Standing Calf Raise - 270lbsx8x2 [REST: 2min][align=center]-WEEK 6[DELOAD]-[/align]
Year 2, Day 33 [size=x-small](February 17, 2013)[/size]
Midnight. Warm compress on both legs for tomorrow's WO.Year 2, Day 34 [size=x-small](February 18, 2013)[/size]
BW: 163lbs >165lbs
Evening. Sa may bakal gym sa Lingayen... Sky Muscle Fitness Gym.
Due to sodium intake.
Flat Barbell Bench Press - 95lbsx5(80lbs+25lb bar), 115lbsx5(100lbs+25lb bar), 125lbsx5(110lbs+25lb bar), 145lbsx5(130lbs+25lb bar), 165lbsx5 x4(150lbs+25lb bar) [RESTS: 1st-4th: 2min; 5th set: 5min]
High Bar Squats - 205lbsx5x5(190lbs+25lb bar) (155lbsx5 (140lbs+25lb bar)) [RESTS: 3min]
Bent-Over Rows - 150lbsx5x5 [RESTS: 2-5min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]Year 2, Day 37 [size=x-small](February 21, 2013)[/size]
SKIPPED Back Day. It's been almost a month(20 days to be exact; see Day 17.) since my calf got injured at hindi pa rin nagsusubside. Apektado halos lahat ng form ng lifts! Nahihirapan akong magleg-drive sa BP. Nahihirapan naman akong magbalance kapag sa squat, standing MP. Kaya pa naman sa ibang lifts. Which concludes to my decision na mag-1 WEEK OFF muna as possible to let the pain subside...[align=center]-WEEK 7[RESTS]-[/align]
Year 2, Day 41 [size=x-small](February 25, 2013)[/size]
Morning. Holiday. A week na akong walang buhat since WEEK6-WO1. Naka-recover na rin from injury. About to get back to my program as planned. Pero dahil sa video project sa isang Engineering class, ako lang inatasan ng mga kagrupo kong mag-edit. Last week ko pa hinihingi yung screenplay para ma-pagplanuhan na, kaso... hanggang ngayon, wala pa rin. Di 'ko tuloy alam kung saan mag-uumpisa. Diniskartehan ko nalang. DEADLINE @ Day 45!Year 2, Day 42 [size=x-small](February 26, 2013)[/size]
Midnight. Inaabot ng halos tatlong oras sa kaka-edit sa isang eksenang tumagal ng humigit kumulang tatlong minuto lamang. Hindi ko namalayan yung oras, medyo nag-enjoy sa kaka-edit. Hindi ko maiwasang matawa dahil sa konyong eksena.
Morning. @5am na 'ko nakatulog sa kakaedit... Sigurado bawas ako ng timbang nito. At least 2L lang na-hydrate na tubig sa katawan ko. Pasok sa unang klase mamayang 9am. Tuloy pa rin sa pag-eedit during vacant periods.Year 2, Day 44 [size=x-small](February 28, 2013)[/size]
Same wise, two days ago — Lack of hydration and recuperation, plus poor diet. Less than 24hrs left before submission of the project.[align=center]-WEEK 8-[/align]
Year 2, Day 48 [size=x-small](March 4, 2013)[/size]
BW: 165lbs >160lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Got back after that bad week. As per indicated sa Eclipse BS5x5 Program... Hindi pa ako fully naka-recover from last week. Pagdating tuloy sa power cage kanina, ayun!
Flat Barbell Bench Press - 95lbsx5, 115lbsx5, 125lbsx5, 145lbsx5, 165lbsx5 [RESTS: 1st-4th: 2min; 5th set: 5min]
High Bar Squats - 205lbsx5x5 x4, x2, x5, x4, x2 (135lbsx5, 150lbsx2 warm-up) [RESTS: 3-4min] < DISTRACTED. Dahil na rin sa lousy mental excuse na... baka ma-guillotine yung katawan ko kapag hindi ko nai-angat yung barbell. The hell! Dati sa bench press, ngayon naman... lumipat sa squats! Ano ang susunod? Mashre-shred yung tuhod ko kapag nabitawan ko yung barbell sa deadlift??? Hehehe...
Bent-Over Rows - 150lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]
Actually matagal na akong naguguluhan sa mentality kong 'yun. Nag-umpisa yun sa bench press nung may napanood akong PL meet video sa youtube. Doon sa video nabitawan kasi nung nakahiga sa bench yung bar, dahilan para mabagsakan yung isa sa mga ribs niya which leads to his death the next day. Kaya tuloy everytime napapasma na yung kamay ko sa kalagitnaan ng set ko sa BP, Sudden Death Mode na! Nawawala ako sa focus, therefore mawawala yung tightness ng back ko during the lift. Pero nawala na 'yun. Bumalik na yung guts, ang kaso naman ngayon sa squats.
Depressed... and frustrated sa lift ko sa squat. Iniisip ko kung nanghina ako sa squat, pero hindi eh. Sadyang may mali lang ako sa form ko. At sakto nga naman at pyramid scheme ang next squat WO ko.
RANT: Third poor WO. The reason behind, starting a set in squats with poor mentality.Year 2, Day 50 [size=x-small](March 6, 2013)[/size]
Evening. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Standing Overhead Press - 95lbsx5x4 x5, x5, x4, x5 (70lbsx5 warm-up) [RESTS: 2min]
Conventional Deadlift (Overhand Grip) - 210lbsx5x5 x5, x5, x5, x5, x4 (160lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 185lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 x5, x5, x4, x3, x5 (BW: 168+15lbs) [RESTS: 2min] < Need to drop the pull-up/dip belt and perfect the form/try to feel the lats.Year 2, Day 52 [size=x-small](March 8, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Well... Everything was working fine as expected! Until...
Flat Barbell Bench Press - 155lbsx5x5 x5, x4, x3, x4, x3 [RESTS: 2-3min] < INCOMPLETE due to... ewan ko ba kung paano ko sasabihin 'to... Susmariusep! UTANG NA LOOB!!! Kung maninigarilyo naman kayo, doon kayo sa labas! ...Bale nasa last set na kasi ako nun sa BP, 'bout to complete the last set to fifth rep. Pero biglang dumating 'tong si manong. Sabay buga kasabay ng pag-angat ko nung bar, kasabay naman nun yung pag-inhale ko. Ansaket! Ang hapdi sa baga! Hindi ko na tinapos sa sobrang hapdi...
High Bar Squats - 135lbsx5, 155lbsx5, 175lbsx5, 195lbsx5, 215lbsx5 x2 [RESTS: 1st-4th: 3min; 5th set: 5min] < Still managed to complete the four succeeding sets. Wary sa form...
Bent-Over Rows - 95lbsx5, 105lbsx5, 125lbsx5, 130lbsx5, 150lbsx5 [RESTS: 1st-4th: 2-3min; 5th set: 5min]
Standing Calf Raise - 290lbsx8x2 [REST: 1min]
RANT: The irony; the man who lifts the bar, yet smoked cigars.Year 2, Day 53 [size=x-small](March 9, 2013)[/size]
Morning. Sore throat + Sipon dahil nangyari sa kahapon. Home remedy; water theraphy + strepsils. Drink lotso' water! I spent the following days with colds. I also took my monthly bodily measurements, and found out that my right calf is smaller by almost 1cm with the left calf! Suspetsa ko dito yung injury ko a month ago. Right calf kasi yung masyadong na-stress...[align=center]-WEEK 9[DELOAD]-[/align]
Year 2, Day 55 [size=x-small](March 11, 2013)[/size]
BW: 160lbs >161lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Form check. Deload-Chest-Leg Day...
Binawasan muna yung poundage sa volume workout sa squat.
Flat Barbell Bench Press - 95lbsx5, 115lbsx5, 125lbsx5, 155lbsx5, 165lbsx5(spotter) [RESTS: 1st-4th: 2-3min; 5th set: 5min]
High Bar Squats - 205lbsx5x5 x5, x4, 210lbsx5, x5, x5 (-20%) 165lbsx5, x5, x5 (155lbsx5 warm-up) [RESTS: 3min] < REDUCED due to form.
Bent-Over Rows - 150lbsx5x5 (-10%) 135lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 280lbsx8x2 [REST: 2min]Year 2, Day 58 [size=x-small](March 14, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Form check. Deload-Back Day...
After watching Dave Tate tutorial on DL, sinubukan ko yung sumo stance.
Standing Overhead Press - 95lbsx5x4 (70lbsx5 warm-up) [RESTS: 2-3min]
Deadlift
(Sumo; Mixed Grip) - 100lbsx5, 150lbsx5 [RESTS: 3min]
(Conventional; Overhand Grip) - 210lbsx5x5 (150lbsx5 warm-up) [RESTS: 3-5min]
Pull-ups - BWx5x5 [RESTS: 2-3min][align=center]-WEEK 10-[/align]
Year 2, Day 62 [size=x-small](March 18, 2013)[/size]
BW: 161lbs >162lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Flat Barbell Bench Press - 95x5lbs, 135x5lbs, 170lbsx5(spot) [REST: 2min][3rd set REST: 4½min]
High Bar Squats - 175lbsx5x3 [RESTS: 3min]
Bent-Over Rows - 140lbsx5x3 [RESTS: 2min]
Standing Calf Raise - 300lbsx8x2 [REST: 2min]Year 2, Day 64 [size=x-small](March 20, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Missed my power nap. 1set exceed on MP. Still managed to execute a 100kg DLs with overhand grip. Closing time, dropped my pull-up WO...
Standing Overhead Press - 100lbsx5x4 x5, x5, x3, x3 (70lbsx5 warm-up) [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 220lbsx5x5 (160lbsx5 warm-up) [RESTS: 3min]
Pull-ups - BW(+5lbs)x3x5 [RESTS: 2min] < UNFINISHED BUSINESS due to gym closing time.Year 2, Day 66 [size=x-small](March 22, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Flat Barbell Bench Press - 160lbsx3x3 (120lbsx5 warm-up) [RESTS: 2½-3min]
High Bar Squats - 155lbsx5, 200lbsx5, 220lbsx5 [REST: 3½min][3rd set REST: 5min]
Bent-Over Rows - 85lbsx5, 115lbsx5, 160lbsx5 REST: 3min][3rd set REST: 5min]
Standing Calf Raise - 310lbsx8x2 [REST: 2min][align=center]-WEEK 11-[/align]
Year 2, Day 69 [size=x-small](March 25, 2013)[/size]
BW: 162lbs >164lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Flat Barbell Bench Press - 95lbsx5, 135lbsx5, 175lbsx5(spot) [REST: 3½min][3rd set REST: 5min]
High Bar Squats - 175lbsx3x5(spot) [RESTS: 3min]
Bent-Over Rows - 160lbsx3x5 [RESTS: 2½-3min]
Standing Calf Raise - 320lbsx8x2 [REST: 2min]Year 2, Day 71 [size=x-small](March 27, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
For trying to make my DL explosive, I didn't managed to keep my grip.
Standing Overhead Press - 105lbsx5x4 x4(spot), x3, x3 (70lbsx5 warm-up) [RESTS: 2-3min]
Conventional Deadlift (Overhand Grip) - 230lbsx5x5 x3, x5, x5, x4, x3 (120lbsx5, 180lbsx2 warm-up) [RESTS: 3-5min]
Pull-ups - BWx3x5 (BW: 164lbs) [RESTS: 2min]Year 2, Day 74 [size=x-small](March 30, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Holidays. So the closing time was earlier — 7pm. Had to dropped two exercises.
Flat Barbell Bench Press - 165lbsx5(spot), x5(spot), x5 (120lbsx5 warm-up) [RESTS: 2-3min]
High Bar Squats - 155lbsx5, 200lbsx5, 230lbsx5 [REST: 3min][3rd set REST: 3min]
Bent-Over Rows - 85lbsx5, 135lbsx5, 165lbsx5 [REST: 3min][3rd set REST: 5min] < UNFINISHED BUSINESS due to gym closing time.
Standing Calf Raise - 330lbsx8x2 [REST: 2min][align=center]-WEEK 12-[/align]
Year 2, Day 76 [size=x-small](April 1, 2013)[/size]
BW: 164lbs >165.5lbs
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Missed my 1hr-nap today. Mas inagahan ko yung pagdating ko sa gym, para maaiwasan yung pag-dropped nanaman ng exercises.
Flat Barbell Bench Press - 115lbsx5, 155lbsx5(spot), 180lbsx3(spot) [REST: 3min][3rd set REST: 5½min]
High Bar Squats - 185lbsx5x3 [RESTS: 4-5min]
Bent-Over Rows - 165lbsx5x3 (-10%) 150lbsx3x5 [RESTS: 2min]
Standing Calf Raise - 330lbsx8x2 [REST: 2min]Year 2, Day 78 [size=x-small](April 3, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Switched from overhand grip to mixed grip. Started to apply techniques learned from Starting Strength videos. Warm-up palang sa Standing MP, medyo masakit na sa triceps. But at least, explosive na yung form.
Standing Overhead Press - 110lbsx5x3 70lbsx3x5 [RESTS: 2min]
Conventional Deadlift (Mixed Grip) - 240lbsx5x5 x3, x3, x4, x4, x3 (120lbsx5, 180lbsx2 warm-up) [RESTS: 4½-5½min]
Pull-ups - BWx3x5 (BW:163+5lbs) [RESTS: 2-2½min]Year 2, Day 80 [size=x-small](April 5, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
That was some pain in the triceps on the 4th set on squat.
Flat Barbell Bench Press - 170lbsx5x3(spot) (120lbsx5 warm-up) [RESTS: 3min]
High Bar Squats - 155lbsx5, 200lbsx5, 240lbsx5(spot) [REST: 4min][3rd set REST: 5min]
Bent-Over Rows - 85lbsx5, 135lbsx5, 165lbsx5 170lbsx5 [REST: 3min][3rd set REST: 5min]
Standing Calf Raises - 340lbsx8x2 [REST: 2min][align=center]-WEEK 13-[/align]
Year 2, Day 84 [size=x-small](April 9, 2013)[/size]
BW: 165.5lbs >165lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Flat Barbell Bench Press - 115lbsx5, 155lbsx5, 185lbsx5(spot) [RESTS: 5min]
High Bar Squats - 195lbsx5x3 [RESTS: 3min]
Bent-Over Rows - 155lbsx5x3 [RESTS: 2min]
Standing Calf Raise - 350lbsx8x2 [REST: 2min]Year 2, Day 86 [size=x-small](April 11, 2013)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
Standing Overhead Press - 75lbsx5x3 [RESTS: 2min] < REDUCED due to form.
Conventional Deadlift (Mixed Grip) - 250lbsx5x5 x4, x4, x4, x4, x1 (155lbsx5, 200lbsx3 warm-up) [RESTS: 5min] < INCOMPLETE due to loss of grip. Hindi masyadong naset-up yung sa last set.
Pull-ups - BWx5x3 (BW:166+5lbs) [RESTS: 2min]Year 2, Day 89 [size=x-small](April 14, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
All poundages are reduced by 20% due to lower back DOMS.
Flat Barbell Bench Press - 175lbsx5x3 145lbsx3, x4, x4 (120lbsx5 warm-up) [RESTS: 2-3½min]
Low Bar Squats - 155lbsx5 125lbsx5, 200lbsx5 160lbsx5, 240lbsx5 200lbsx2 [REST: 4½min][3rd set REST: 5min]
Bent-Over Rows - 95lbsx5 75lbsx5, 135lbsx5 110lbsx5, 175lbsx5 140lbsx5 [REST: 3min][3rd set REST: 5min]
Standing Calf Raise - 360lbsx8x2 290lbsx8x2 [REST: 2min]
[align=right]Eclipse BS5x5 Program DOESN'T Ends Here...[/align]
[align=center]
Day 274
BW: 149lbs >147lbs
High Bar Squats - 150lbsx3x6 (100lbsx8 warm-up) [RESTS: 2-3min]
Leg Press - 150lbsx2x6 [RESTS: 2-3min]
Straight Leg Deadlift (Mixed Grip) - 100lbsx2x6 [RESTS: 2min]
Standing Calf Raise - 300lbsx2x8 [RESTS: 2min]
45° Calf Press - 200lbsx2x8 [RESTS: 2min]
Day 275
Barbell Curls (straight bar) - 55lbsx2x6 x5, x5 (20lbsx6, 40lbsx6, 50lbsx6 warm-up) [RESTS: 2-3min]
Standing Alt. Dumbbell Curls - 50lbsx2x6 [RESTS: 2min]
Cable Curls (straight bar) - 110lbsx6 x5
Lying Tricep Presses - 60lbsx2x6 [RESTS: 3min]
Tricep Cable Press Downs - 90lbsx2x6 [RESTS: 2min]
Dumbbell Kick-Backs - 30lbsx6
Wrist Curls - 30lbsx2x8 x6, x6 [RESTS: 1-2min]
Dumbbell Wrist Curls - 2x6-8
Leg Lifts (weighted) - BW+5lbsx2x15 x12, x12 (2x12 warm-up) [RESTS: 1min]
Cable Crunches - 2x8-10
Crunches - 1x8 -10
Day 276
Standing Military Press - 100lbsx3x6 x5, x5, x5 (50lbsx6, 70lbsx6, 90lbsx6 warm-up) [RESTS: 2-2½min]
Arnold Dumbbell Press - 60lbsx2x6 x4, x4 (Seated) (40lbsx6 warm-up (Standing)) [RESTS: 2min]
Dumbbell Rear Flyes - 20lbsx2x8 [RESTS: 2min]
Front Barbell Shrugs - 130lbsx2x6 (70lbsx6, 90lbsx6, 110lbsx6, 120lbsx6 warm-up) [RESTS: 2min]
Upright Rows (Close Grip) - 70lbsx2x6 [RESTS: 2min]
Day 277
Pull Downs - 100lbsx3x6 x6, x5, x4 (50lbsx6, 65lbsx6, 75lbsx6, 90lbsx6, 95lbsx6 warm-up) [RESTS: 2min]
Seated Cable Rows (straight bar) - 140lbsx2x6 x5, x6 (60lbsx6, 100lbsx6, 120lbsx6 warm-up) [RESTS: 2min]
Bent Over Barbell Rows - 140lbsx2x6 (100lbsx6, 130lbsx6 warm-up) [RESTS: 2-3min]
Good Mornings - 40lbsx2x6 (20lbsx6, 30lbsx6 warm-up) [RESTS: 2-3min]
Back Extensions (weighted) - BW+20lbsx2x6 (BWx3x6) [RESTS: 1½-2min]
Day 278
Flat Barbell Bench Press - 130lbsx3x6 x5, x6, x6 (110lbsx6, 120lbsx6 warm-up) [RESTS: 2-3min]
45° Incline Dumbbell Bench Press - 85lbsx3x6 (55lbsx6, 70lbsx6 warm-up) [RESTS: 2½-3min]
Dips - BWx2x6 x4, x5 [RESTS: 3min]
[/align]
[align=center]
Day 281
BW: 147lbs >149lbs
High Bar Squats - 150lbsx3x6 170lbsx4, x4, x5 (100lbsx2x12, 140lbsx6, 170lbsx3 warm-up) [RESTS: 2-4min]
Leg Press - 160lbs190lbsx2x6 (170lbsx6 warm-up) [RESTS: 2-3min]
Straight Leg Deadlift (Mixed Grip) - 110lbs130lbsx2x6 (100lbsx6 warm-up) [RESTS: 3min]
Standing Calf Raise - 310lbsx2x8 [RESTS: 2min]
Seated Calf Raise - 100lbsx2x6 [RESTS: 2½min]
45° Calf Press - 200lbsx2x8 x6, x8 [RESTS: 2min]
Day 282
Barbell Curls (straight bar) - 60lbsx2x6 (40lbsx6 warm-up)
Standing Alt. Dumbbell Curls - 60lbsx2x6 x5, x5
Cable Curls (straight bar) - 120x6 90lbsx5
Lying Tricep Presses - 65lbsx2x6
Tricep Cable Press Downs - 100lbs 110lbsx2x6 (90lbsx6 warm-up)
Dumbbell Kick-Backs - 35lbs 25lbsx6
Wrist Curls - 40lbsx2x8 25lbsx6, x6 (20lbsx6 warm-up)
Dumbbell Wrist Curls - 2x6-8
Leg Lifts (weighted) - BW+5lbsx2x15
Cable Crunches (weighted) - BW+5lbsx2x8-10
Crunches - 2x10
Day 283
Standing Military Press - 105lbsx3x6 50lbsx5, x5, x5 (60lbsx6, 70lbsx6 warm-up) [RESTS: 3min]
Seated Arnold Dumbbell Press - 70lbs 40lbsx2x6 [RESTS: 2min]
Dumbbell Rear Flyes - 30lbsx2x8 [RESTS: 2min]
Front Barbell Shrugs - 140lbsx2x6 (100lbsx6, 130lbsx6 warm-up) [RESTS: 2min]
Upright Rows (Close Grip) - 75lbsx2x6 [RESTS: 3min]
Day 284
Pull Downs - 105lbsx3x6
Seated Cable Rows (straight bar) - 150lbsx2x6
Bent Over Barbell Rows - 145lbsx2x6
Good Mornings - 45lbsx2x6
Back Extensions (weighted) - BW+25lbsx2x6
Day 285
Flat Barbell Bench Press - 135lbsx3x6 x6, x5, x6
30° Incline Dumbbell Bench Press - 85lbsx3x6
Dips - BWx2x6
[/align]
[align=center]
Day 288
BW: 149lbs >152lbs
High Bar Squats - 180lbsx3x6 (160lbsx6, 170lbsx6 warm-up) [RESTS: 2-4min]
Leg Press - 200lbs 210lbsx2x6 [RESTS: 3min]
Straight Leg Deadlift (Mixed Grip) - 140lbsx6 [RESTS: 2min]
Seated Calf Raise - 110lbsx2x8 [RESTS: 2min]
45° Calf Press - 210lbsx2x8 [RESTS: 2½min]
Day 289
Barbell Curls (straight bar) - 65lbsx2x6 x4, x4 (60lbs+(2.5lbs)x2 locks)
Standing Alt. Dumbbell Curls - 70lbsx2x6 x5, x5
Cable Curls (straight bar) - 100lbsx6 x5
Lying Tricep Press - 70lbsx2x6
Tricep Cable Press Downs - 120lbs 100lbsx2x6
Dumbbell Kick-Backs - 30lbsx6
Wrist Curls - 30lbsx2x6-8
Dumbbell Wrist Curls - 30lbsx6-8
Leg Lifts (weighted) - BW+10lbsx2x15 x12, x12
Cable Crunches (weighted) - BW+10lbsx2x8-10
Crunches (weighted) - BW+5lbsx2x10
Day 290
Standing Military Press - 55lbsx3x6 (40lbsx6, 50lbsx6 warm-up) [RESTS: 2-3min]
Seated Arnold Dumbbell Press - 55lbsx2x6 [RESTS: 2min]
Dumbbell Rear Flyes - 45lbsx2x8 (15lbsx8 warm-up) [RESTS: 3min]
Front Barbell Shrugs - 150lbsx2x6 [RESTS: 3min]
Upright Rows (close grip) - 80lbsx2x6 [RESTS: 2min]
Day 292
Pull Downs - 110lbsx3x6
Seated Cable Rows (straight bar) - 160lbs 130lbsx2x6
Bent Over Barbell Rows - 150lbsx2x6
Good Mornings - 50lbsx2x6
Back Extensions - BW+30lbsx2x6
Day 293
Flat Barbell Bench Press - 140lbsx3x6
30° Incline Dumbbell Bench Press - 95lbsx3x6
Dips (weighted) - BW+5lbsx2x6
[/align]
[align=center]
Day 295
BW: 149lbs >153lbs
High Bar Squats - 190lbsx3x6 [RESTS: 4min]
Leg Press - 220lbsx2x6 [RESTS: 3min]
Straight Leg Deadlift (Mixed Grip) - 150lbsx2x6 [RESTS: 3min]
Seated Calf Raise - 120x2x8 [RESTS: 3min]
45° Calf Press - 220lbsx2x8 [RESTS: 3min]
Day 296 - DELOAD
Barbell Curls (straight bar) - 70lbsx2x6 x5, x5 (65lbs+(2.5lbsx2 locks)) (65lbsx6 (60lbs+(2.5lbsx2 locks)) warm-up)
Standing Alt. Dumbbell Curls - 65lbsx2x6
Cable Curls (straight bar) - 110lbsx6 (90lbsx6 warm-up)
Lying Tricep Presses - 75lbsx2x6 (55lbsx6 warm-up)
Tricep Cable Press Downs - 110lbsx2x6 (90lbsx6 warm-up)
Dumbbell Kick-Backs - 35lbsx6 (25lbsx2x6 warm-up)
Wrist Curls - 35lbsx2x8
Dumbbell Wrist Curls - 30lbsx8
Leg Lifts (weighted) - BW+15lbsx2x15 x15, x12
Cable Crunches (weighted) - BW+15lbsx2x8-10
Crunches (weighted) - BW+10lbsx2x10
Day 297 - DELOAD
Standing Military Press - 60lbsx3x6 (50lbsx6 warm-up)
Seated Arnold Dumbbell Press - 65lbsx2x6
Dumbbell Rear Flyes - 55lbsx2x8 (25lbsx8 warm-up)
Barbell Shrugs - 160lbsx2x6
Upright Rows (Close Grip) - 85lbsx2x6
Day 298 - DELOAD
Pull Downs - 115lbsx3x6 x6, x6, x5
Seated Cable Rows (straight bar) - 140lbsx2x6
Bent Over Barbell Rows - 155lbsx2x6 x6, x5
Good Mornings - 55lbsx2x6
Back Extensions (weighted) - BW+35lbsx2x6
Day 299 - DELOAD
Flat Barbell Bench Press - 145lbsx3x6
30° Incline Dumbbell Bench Press - 105lbsx3x6 x6, x6
Dips (weighted) - BW+10lbsx2x6
[/align]
[align=center]
Day 302 - DELOAD
BW: 153lbs >154lbs
High Bar Squats - 200lbsx3x6 x6, x6, x4
Leg Press - 230lbsx2x6
Straight Leg Deadlift (Mixed Grip) - 160lbsx2x6
Seated Calf Raise - 130x2x8 [RESTS: 2min]
Standing Calf Raise - 250lbsx2x8
45° Calf Press - 230lbsx2x8
Day 303
Barbell Curls (straight bar) - 75lbs 65lbsx2x6
Standing Alt. Dumbbell Curls - 75lbsx2x6
Cable Curls (straight bar) - 120lbsx5 x6
Lying Tricep Press - [color]80lbs[/color] 70lbsx2x6
Tricep Cable Press Downs - 120lbsx2x6
Dumbbell Kick-Backs - 40lbs 35lbsx6
Wrist Curls - 40lbs 35lbsx2x8
Dumbbell Wrist Curls - 35lbsx8
Leg Lifts (weighted) - BW+20lbsx2x15
Cable Crunches (weighted) - BW+20lbsx2x8-10
Crunches (weighted) - BW+15lbsx2x10
Day 304
Standing Military Press - 65lbsx3x6
Seated Arnold Dumbbell Press - 70lbsx2x6 x6, x5
Dumbbell Rear Flyes - 40lbsx2x8
Front Barbell Shrugs - 170lbsx2x6
Upright Rows (Close Grip) - 90lbsx2x6
Day 305
Pull Downs - 120lbs 110lbsx3x6
Seated Cable Rows (straight bar) - 150lbs 140lbsx2x6
Bent Over Barbell Rows - 160lbs 155lbsx2x6
Good Mornings - 60lbsx2x6
Back Extensions (weighted) - BW+40lbsx2x6
Day 306
Flat Barbell Bench Press - 150lbs 145lbsx3x6 x4, x5, x4
30° Incline Dumbbell Bench Press - 110lbsx3x6
Dips (weighted) - BW+10lbsx2x6
[/align]
[align=center]
Day 309
BW: 154lbs >155lbs
High Bar Squats - 200lbsx3x6 x4, x4, x4
Leg Press - 230lbsx2x6
Straight Leg Deadlift (Mixed Grip) - 160lbsx2x6
Standing Calf Raise - 250lbsx2x8
45° Calf Press - 230lbsx2x8
Day 310
Barbell Curls (straight bar) - 70lbsx2x6 (50lbsx6 warm-up)
Standing Alt. Dumbbell Curls - 70lbsx2x6 x2x5 (40lbsx6, 60lbsx6 warm-up)
Cable Curls (straight bar) - 80lbsx6 (70lbsx6 warm-up)
Lying Tricep Press - 70lbsx2x6 x5, x6
Tricep Cable Press Downs - 100lbsx2x6 (80lbsx6 warm-up)
Dumbbell Kick-Backs - 30lbsx6 (20lbsx6 warm-up)
Wrist Curls - 40lbsx2x8
Dumbbell Wrist Curls - 40lbsx8 x7
Leg Lifts (weighted) - BW+25lbsx2x15
Cable Crunches (weighted) - BW+25lbsx2x8-10
Crunches (weighted) - BW+20lbsx2x10
Day 311
Standing Military Press - 70lbsx3x6 (50lbsx6 warm-up)
Seated Arnold Dumbbell Press - 75lbsx2x6
Dumbbell Rear Flyes - 60lbsx2x8 (30lbsx8 warm-up)
Front Barbell Shrugs - 180lbsx2x6 x6, x5
Upright Rows (Close Grip) - 95lbsx2x6
Day 312
Pull Downs - 115lbsx3x6 x5, x5, x4 (90lbsx6, 100lbsx6 warm-up)
Seated Cable Rows (straight bar) - 140lbsx2x6
Bent Over Barbell Rows - 160lbsx2x6 (100lbsx6 warm-up)
Good Mornings - 65lbsx2x6
Back Extensions (weighted) - BW+45lbsx2x6
Day 314
Flat Barbell Bench Press - 155lbs(130lbs+25lb bar)x3x6(spotter) (95lbs(70lbs+25lb bar)x8, 125lbs(100lbs+25lb bar)x6, 145lbs(120lbs+25lb bar)x4 warm-up)
30° Incline Dumbbell Bench Press - 110lbsx3x6 (90lbsx8 warm-up)
Dips (weighted) - BW+15lbsx2x6 (BWx8, BW+10lbsx6 warm-up)
[/align]
[align=center]
Day 316
BW: 155lbs >157lbs
High Bar Squats - 210lbsx3x6 x5, x6, x5 (110lbsx8, 135lbsx6, 155lbsx4 warm-up)
Leg Press - 240lbsx2x6
Straight Leg Deadlift (Mixed Grip) - 170lbsx2x6 x6, x4
Standing Calf Raise - 260lbsx2x8 (170lbsx8 warm-up)
45° Calf Press - 240lbsx2x8
Day 317
Barbell Curls (straight bar) - 75lbsx2x6 x5, x6 (40lbsx8, 50lbsx6, 55lbsx4 warm-up)
Standing Alt. Dumbbell Curls - 70lbsx2x6
Cable Curls (straight bar) - 80lbsx6
Lying Tricep Press - 75lbsx2x6 (40lbsx8, 45lbsx6, 55lbsx4 warm-up)
Tricep Cable Press Downs - 110lbs 100lbsx2x6
Dumbbell Kick-Backs - 30lbsx6
Wrist Curls - 45lbsx2x8 x7, x8 (30lbsx8, 35lbsx6 warm-up)
Dumbbell Wrist Curls - 50lbs 40lbsx8
Leg Lifts (weighted) - BW+30bsx2x15
Cable Crunches (weighted) - BW+30lbsx2x8-10
Crunches (weighted) - BW+25lbsx2x10
Day 318
Standing Military Press - 75lbsx3x6 (40lbsx8, 50lbsx6, 55lbsx4 warm-up)
Seated Arnold Dumbell Press - 80lbsx2x6
Dumbbell Rear Flyes - 40lbsx2x8
Front Barbell Shrugs - 190lbsx2x6 (100lbsx8, 120lbsx6, 140lbsx4 warm-up)
Upright Rows (close grip) - 100lbsx2x6
Day 319
Pull Downs - 120lbsx3x6 (65lbsx8, 75lbsx6, 90lbsx4 warm-up)
Pull-ups - BWx3x6 x5, x5, x6
Seated Cable Rows (straight bar) - 160lbsx2x6 (100lbsx8 warm-up)
Bent Over Barbell Rows - 165lbsx2x6 (85lbsx8, 100lbsx6, 115lbsx4 warm-up)
Good Mornings - 70lbsx2x6 (40lbsx6 warm-up)
Back Extensions - BW+45lbsx2x6 BWx2x6
Day 321
Flat Barbell Bench Press - 155lbs(130lbs+25lb bar)x3x6(spotter) (85lbs(60lbs+25lb bar)x8, 95lbs(70lbs+25lb bar)x6, 125lbs(100lbs+25lb bar)x4 warm-up)
30° Incline Dumbbell Bench Press - 120lbs 110lbsx3x6 (80lbsx8 warm-up)
Dips (weighted) - BW+20lbsx2x6 (BWx8, BW+10lbsx6 warm-up)
[/align]
[align=center]
Day 323
BW: 157lbs >158lbs
High Bar Squats - 220lbsx3x6 x4, x6(spotter), x6(spotter) (115lbsx8, 140lbsx6, 160lbsx4, 220lbsx2, x2 warm-up)
Leg Press - 250lbsx2x6
Straight Leg Deadlift (Mixed Grip) - 180lbsx2x6
Standing Calf Raise - 270lbsx2x8 (140lbsx8, 170lbsx6, 195lbsx4 warm-up)
45° Calf Press - 250lbsx2x8
Day 324
Barbell Curls (straight bar) - 80lbsx2, x2, (-25%) 60lbsx4, x6 (45lbsx8, 50lbsx6, 70lbsx6 warm-up)
Standing Alt. Dumbbell Curls - 80lbs 60lbsx2x6
Cable Curls (straight bar) - 90lbsx6
Lying Tricep Press - 80lbs 50lbsx2x6
Tricep Cable Press Downs - 100lbsx2x6
Dumbbell Kick-Backs - 35lbs 30lbsx6
Wrist Curls - 50lbsx2x8 (30lbsx6 warm-up)
Dumbbell Wrist Curls - 40lbsx8
Leg Lifts (weighted) - BW+35bsx2x15
Cable Crunches (weighted) - BW+35lbsx2x8-10
Crunches (weighted) - BW+30lbsx2x10
Day 325
Standing Military Press - 80lbsx3x6 (45lbsx8, 50lbsx6, 60lbsx4 warm-up)
Seated Arnold Dumbbell Press - 80lbsx2x6
Dumbbell Rear Flyes - 60lbsx2x8 (40lbsx8 warm-up)
Front Barbell Shrugs - 200lbsx2x6 x6, x5 (105lbsx8, 125lbsx6, 145lbsx4 warm-up)
Upright Rows (Close Grip) - 105lbsx2x6 x4, x4
Day 327
Pull Downs - 125lbs 120lbsx3x6 (65lbsx8, 75lbsx6, 90lbsx4 warm-up)
Pull-ups - BWx3x6
Seated Cable Rows (straight bar) - 170lbs 160lbsx2x6
Bent Over Barbell Rows - 170lbs 165lbsx2x6 (85lbsx8, 100lbsx6, 115lbsx4 warm-up)
Good Mornings - 70lbsx2x6
Back Extensions - BWx2x6
Day 330
BW: 158lbs >159lbs
Flat Barbell Bench Press - 165lbs(140lbs+25lb bar)x3x6 x5, x4, x6 (95lbs(70lbs+25lb bar)x8, 115lbs(90lbs+25lb bar)x6, 135lbs(110lbs+25lb bar)x4 warm-up)
30° Incline Dumbbell Bench Press - 130lbsx3x6 120lbsx6, x5, x6 (80lbsx6 warm-up)
Dips (weighted) - BW+25lbsx2x6 x5, x6 (BWx8, BW+15lbsx6 warm-up)
[/align]
[align=center]
Day 338
BW: 159lbs >161lbs
High Bar Squats - 230lbsx3x6 220lbsx5, x2 (115lbsx8, 140lbsx6, 160lbsx4 warm-up)
Leg Press - 260lbsx2x6
Standing Calf Raise - 280lbsx2x8
45° Calf Press - 260lbsx2x8
Straight Leg Deadlift (Mixed Grip) - 190lbsx2x6 x5, x5
Day 339
Barbell Curls (straight bar) - 65lbs 60lbsx2x6 (30lbsx8 warm-up)
Standing Alt. Dumbbell Curls - 70lbs 60lbsx2x6
Cable Curls (straight bar) - 100lbs 90lbsx6 (50lbsx6 warm-up)
Lying Tricep Press - 55lbsx2x6
Tricep Cable Press Downs - 110lbs 100lbsx2x6
Dumbbell Kick-Backs - 35lbs 30lbsx6
Wrist Curls - 55lbsx2x8
Dumbbell Wrist Curls - 50lbsx8
Leg Lifts (weighted) - BW+40bsx2x15
Cable Crunches (weighted) - BW+40lbsx2x8-10
Crunches (weighted) - BW+35lbsx2x10
Day 340
Standing Military Press - 85lbsx3x6 (50lbsx6 warm-up)
Seated Arnold Dumbbell Press - 90lbsx6, 90lbsx2x6 80lbsx2x6
Dumbbell Rear Flyes - 80lbsx2x8
Dumbbell Side Laterals - 20lbsx8
Front Barbell Shrugs - 210lbsx2x6 (125lbsx8 warm-up)
Upright Rows (Close Grip) - 110lbsx2x6 105lbsx2x4
Day 342
Pull Downs - 125lbs 120lbsx3x6 (80lbsx6, 90lbsx4 warm-up)
Pull-ups (weighted) - BW+5lbsx3x6 x6, x4, x6
Seated Cable Rows (straight bar) - 170lbs 160lbsx2x6 (120lbsx6, 180lbsx6 warm-up)
Bent Over Barbell Rows - 170lbs 165lbsx2x6 (100lbsx6, 120lbsx4 warm-up)
Good Mornings - 75lbs 70lbsx2x6
Back Extensions (weighted) - BW+5lbsx2x6
Day 343
BW: 161lbs >160lbs
Flat Barbell Bench Press - 170lbsx3x6 155lbsx4, x5, x6 (105lbsx6, 115lbsx4 warm-up)
30° Incline Dumbbell Bench Press - 130lbsx3x6 120lbsx3x6 (80lbsx6 warm-up)
Dips (weighted) - BW+25lbsx2x6 +5lbsx2x6 (BWx6 warm-up)
[/align]
Year 2, Day 99 [size=x-small](April 24, 2013)[/size]
BW: 165.5lbs >162lbs
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
10 Days NO WORKOUT. Spent the time looking for my next regimen and review the general basic compound lifts. Come up to stick still with Eclipse BS5x5. Switching to learn Low Bar Squat and Pendlay Rows after a year performing High Bar Squats and Bent-Over Barbell Rows. Implement proper valsava maneuver and minimize recuperation between sets. Get new raw maxes for BP and DL.
Flat Barbell Bench Press - 105lbsx5, 125lbsx5, 145lbsx5, 150lbsx5, 155lbsx5 = 155lbs [RESTS: 3min]
Low Bar Squats - 140lbsx5, 155lbsx5, 165lbsx5 = 140lbs [RESTS: 2min]
Pendlay Rows - 90lbsx5, 115lbsx5 = 90lbs [RESTS: 3-5min]Year 2, Day 101 [size=x-small](April 26, 2013)[/size]
BW: 162lbs >165.5lbs
Morning.
It's not recommendable to conduct RM test here. Plates that comes in polygonal shapes, like these decagon plates, are not conducive for deadlifts. Still manage to make a new PR.
Standing Overhead Press - 40lbsx5, 60lbsx5, 75lbsx5, 85lbsx5, 90lbsx5 = 75lbs [RESTS: 2-3min]
MAX OUT
Standing Overhead Press - 110lbsx1 = 110lbs
Deadlift (Overhand Grip) - 135lbsx5, 170lbsx5, 200lbsx5, 220lbsx5 = 220lbs [RESTS: 3-5½]
MAX OUT
Deadlift (Mixed Grip) - 250lbsx3, 275lbsx1, 285lbsxF, 285lbsx1, 295lbsxF, 295lbsxF, 295lbsxF = 285lbs [RESTS: 5-7min]
[align=center]
Deadlift Attempt @ 285lbs(129.5kg)
Had a perfect pull on the second attempt. Felt the power from the hamstrings.
Deadlift Attempt @ 295lbs(134kg)
Can't feel the heat coming from my hams on my pull on the next failed three attempts.
Hips are too high on setup, near parallel with the torso.
Deadlift Battle Scars!
The badges for having a great pull
[/align]
Pull-ups - BWx5x5 x5, x5, x5, x5, x2 [RESTS: 1½-2min][align=center]-WEEK 1-[/align]
Year 2, Day 104 [size=x-small](April 29, 2013)[/size]
BW: 162lbs >166lbs
Morning.
Flat Barbell Bench Press - 75lbsx5, 90lbsx5, 105lbsx5, 125lbsx5, 145lbsx5 [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Squats - 125lbsx5x5 [RESTS: 3min]
Pendlay Rows - 90lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 300lbsx2x8 [REST: 2min]Year 2, Day 106 [size=x-small](May 1, 2013)[/size]
BW: 166lbs >169lbs
Morning.
Standing Overhead Press - 65lbsx4x5 [RESTS: 1-2min]
Deadlift (Overhand Grip) - 200lbsx5x5 x5, x5, x4, x5, x4 (135lbsx5, 165lbsx3 warm-up) [RESTS: 3-4min]
Low Bar Squats - 105lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 [RESTS: 2min]Year 2, Day 108 [size=x-small](May 3, 2013)[/size]
Morning.
Flat Barbell Bench Press - 140lbsx5x5 [RESTS: 2min]
Low Bar Squats - 70lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pendlay Rows - 95lbsx5x5 [RESTS: 2-2½min]
Standing Calf Raise - 310lbsx2x8 [REST: 2min][align=center]-WEEK 2-[/align]
Year 2, Day 111 [size=x-small](May 6, 2013)[/size]
BW: 166lbs >167lbs
Morning.
10min Posing Practice after workout.
Flat Barbell Bench Press - 80lbsx5, 95lbsx5, 110lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Box Squats - 135lbsx5x5 [RESTS: 3min]
Pendlay Rows - 100lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 320lbsx2x8 [REST: 2min]
[align=center]
[/align]
Year 2, Day 113 [size=x-small](May 8, 2013)[/size]
BW: 167lbs ~167lbs
Morning.
Standing Overhead Press - 70lbsx4x5 [RESTS: 2min]
Deadlift (Overhand Grip) - 210lbsx5x5 x5, x5, x5, x5, x2 (150lbsx5, 185lbsx3 warm-up) [RESTS: 3-5min]
Low Bar Squats - 115lbsx5x5 [RESTS: 3min]
Pull-ups - BWx5x5 x5, x5, x5, x5, x4 [RESTS: 2min]Year 2, Day 115 [size=x-small](May 10, 2013)[/size]
Morning.
Flat Barbell Bench Press - 145lbsx5x5 x5, x5, x5, x5, x3 [RESTS: 2-3min]
Low Bar Squats - 75lbsx5, 90lbsx5, 105lbsx5, 120lbsx5, 140lbsx5 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pendlay Rows - 105lbsx5x5 [RESTS: 2-2½min]
Standing Calf Raise - 330lbsx2x8 [REST: 2min][align=center]-WEEK 3-[/align]
Year 2, Day 118 [size=x-small](May 13, 2013)[/size]
BW: 167lbs >168lbs
Afternoon.
Flat Barbell Bench Press - 85lbsx5, 100lbsx5, 115lbsx5, 135lbsx5, 155lbsx5 x4 [1st-4th set RESTS: 2min][5th set REST: 4min]
Low Bar Box Squats - 145lbsx5x5 [RESTS: 3min]
Pendlay Rows - 110lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 340lbsx2x8 [REST: 2min]Year 2, Day 120 [size=x-small](May 15, 2013)[/size]
BW: 168lbs >171lbs
Morning.
Standing Overhead Press - 75lbsx4x5 [RESTS: 2min]
Deadlift (Overhand Grip) - 220lbsx5x5 x5, x5, x3, (Mixed Grip) x5, x5 (160lbsx5, 195lbsx3 warm-up) [RESTS: 3-6min]
Low Bar Squats - 125lbsx5x5 [RESTS: 3min]
Pull-ups - BW(171lbs+5lbs)x5x5 x5, x5, x4, x4, x5 [RESTS: 2-3min]Year 2, Day 122 [size=x-small](May 17, 2013)[/size]
Morning.
Flat Barbell Bench Press - 150lbsx5x5 x5, x5, x5, x4, x5(spot) [RESTS: 2-3min]
Low Bar Squats - 85lbsx5, 100lbsx5, 115lbsx5, 130lbsx5, 150lbsx5 [1st-4th set RESTS: 3min][5th set REST: 5min]
Pendlay Rows - 115lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 350lbsx2x8 [REST: 2min][align=center]-WEEK 4-[/align]
Year 2, Day 125 [size=x-small](May 20, 2013)[/size]
BW: 171lbs >168lbs
Morning.
Flat Barbell Bench Press - 90lbsx5, 105lbsx5, 120lbsx5, 145lbsx5, 160lbsx5 x3 [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Box Squats - 155lbsx5x5 [RESTS: 3min]
Pendlay Rows - 120lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 360lbsx2x8 [REST: 2min]Year 2, Day 127 [size=x-small](May 22, 2013)[/size]
BW: 168lbs >167lbs
Morning.
Standing Overhead Press - 80lbsx4x5 [RESTS: 2min]
Deadlift (Mixed Grip) - 230lbsx5x5 (Overhand Grip) (160lbsx5, 195lbsx3 warm-up) [RESTS: 3min]
Low Bar Squats - 135lbsx5x5 [RESTS: 3min]
Pull-ups - BW(167lbs+10lbs)x5x5 x5, x5, x5, x3, x5 [RESTS: 2min]Year 2, Day 129 [size=x-small](May 24, 2013)[/size]
Morning.
Flat Barbell Bench Press - 155lbsx5x5 x5, x5, x4, x3, x3 [RESTS: 2-3min]
Low Bar Squats - 95lbsx5, 105lbsx5, 125lbsx5, 140lbsx5, 160lbsx5 [1st-4th set RESTS: 3-4½min][5th set REST: 5min]
Pendlay Rows - 125lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 370lbsx2x8 [REST: 2min][align=center]-WEEK 5-[/align]
Year 2, Day 132 [size=x-small](May 27, 2013)[/size]
BW: 167lbs >170lbs
Morning.
Flat Barbell Bench Press - 95lbsx5, 110lbsx5, 125lbsx5, 150lbsx5, 165lbsx5 x4 [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Box Squats - 165lbsx5x5 [RESTS: 3min]
Pendlay Rows - 130lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 380lbsx2x8 [REST: 2min]Year 2, Day 134 [size=x-small](May 29, 2013)[/size]
BW: 170lbs >168lbs
Afternoon.
Standing Overhead Press - 85lbsx4x5 [RESTS: 2min]
Deadlift (Overhand Grip) - 240lbsx5x5 x5, x3 (Mixed Grip) x5, x3, x5 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-3½min]
Low Bar Squats - 145lbsx5x5 [RESTS: 3min]
Pull-ups - BW(168lbs+15lbs)x5x5 x5, x5, x4, x4, x5 [RESTS: 2min]Year 2, Day 136 [size=x-small](May 31, 2013)[/size]
Morning.
Flat Barbell Bench Press - 155lbsx5x5 x5, x5, x5, x3, x4 [RESTS: 2-3min]
Low Bar Squats - 105lbsx5, 115lbsx5, 135lbsx5, 150lbsx5 x2, 170lbsx5 [1st-4th set RESTS: 3min][5th set REST: 7min] < RIPPED... shorts on penultimate set. The benefit of working out at midday; not much anybody 'round. Good thing I brought a spare.
Pendlay Rows - 135lbsx5x5 x5, x5, x4, x5, x5 [RESTS: 2min]
Standing Calf Raise - 390lbsx2x8 [REST: 2min][align=center]-WEEK 6[DELOAD]-[/align]
Year 2, Day 139 [size=x-small](June 3, 2013)[/size]
BW: 168lbs >170lbs
Morning.
Flat Barbell Bench Press - 95lbsx5, 110lbsx5, 125lbsx5, 150lbsx5, 165lbsx5 x3 [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Squats - 165lbsx5x5 [RESTS: 3min]
Pendlay Rows - 130lbsx5x5 [RESTS: 2min]
Standing Calf Raise - 380lbsx2x8 [REST: 2min]Year 2, Day 142 [size=x-small](June 6, 2013)[/size]
BW: 170lbs >169lbs
Morning.
Standing Overhead Press - 85lbsx4x5 [RESTS: 2min]
Deadlift (Overhand Grip) - 240lbsx5x5 x3 (Mixed Grip) x5, x5, x5, x3 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 145lbsx5x5 [RESTS: 3min]
Pull-ups - BW(169lbs+15lbs)x5x5 x5, x5, x4, x4, x5 [RESTS: 2min][align=center]-WEEK 7-[/align]
Year 2, Day 146 [size=x-small](June 10, 2013)[/size]
BW: 170lbs >171lbs
Afternoon.
Flat Barbell Bench Press - 100lbsx3 x5, 135lbsx3 x5, 170lbsx3(spot) [1st-2nd set RESTS: 2min][3rd set REST: 5min]
Low Bar Squats - 175lbsx3x3 [RESTS: 3min]
Pendlay Rows - 135lbsx3x3 x3, x3, x4 [RESTS: 2min]
Seated Calf Raise - 100lbsx2x8 [REST: 2min]
Standing Calf Raise - 380lbsx2x8 [REST: 2min]Year 2, Day 148 [size=x-small](June 12, 2013)[/size]
BW: 171lbs >169lbs
Afternoon.
Deadlift (Overhand Grip) - 250lbsx5x5 x5, x4, x5, x3, x3 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-4min]
Standing Overhead Press - 90lbsx3x3 [RESTS: 2min]
Pull-ups - BW(169lbs+20lbs)x3x3 x3, x3, x4 [RESTS: 2min]Year 2, Day 150 [size=x-small](June 14, 2013)[/size]
Morning.
Flat Barbell Bench Press - 165lbsx3x3 x2, x2, x3 [RESTS: 2-3min]
Low Bar Squats - 95lbsx3, 135lbsx3, 180lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 5min]
Pendlay Rows - 140lbsx3x3 x3, x4, x4 [RESTS: 2min]
Seated Calf Raise - 105lbsx2x8 [REST: 2min]
Standing Calf Raise - 400lbsx2x8 [REST: 2min][align=center]-WEEK 8-[/align]
Year 2, Day 153 [size=x-small](June 17, 2013)[/size]
BW: 169lbs >170lbs
Afternoon.
AFFLIATED. Pangasinan Bodybuilding Association of the Philippines...
Flat Barbell Bench Press - 100lbsx3 x6(95lbs+5lb bar), 140lbsx3 x5(135lbs+5lb bar), 180lbsx3(spot)(175lbs+5lb bar) [1st-2nd set RESTS: 2½min][3rd set REST: 5min]
Low Bar Squats - 185lbsx3x3 [RESTS: 3min]
Pendlay Rows - 145lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 110lbsx2x8 [REST: 2min]
Standing Calf Raise - 410lbsx2x8 [REST: 2min]Year 2, Day 155 [size=x-small](June 19, 2013)[/size]
BW: 170lbs ~170lbs
Afternoon.
Deadlift (Mixed Grip) - 260lbsx5x5 x3, x4, x3, x3, x3 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-3½min]
Standing Overhead Press - 95lbsx3x3 [RESTS: 2min]
Pull-ups - BW(170lbs+25lbs)x3x3 [RESTS: 2min]Year 2, Day 157 [size=x-small](June 21, 2013)[/size]
Morning.
Flat Barbell Bench Press - 170lbsx3x3 x2, x2, x3 [RESTS: 2-2½min]
Low Bar Squats - 95lbsx3, 135lbsx3, 190lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 5min]
Pendlay Rows - 150lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 115lbsx2x8 [REST: 2min]
Standing Calf Raise - 420lbsx2x8 [REST: 2min]
[align=center]
Short haircut!
[size=x-small]...Now I looked older.[/size]
[/align][align=center]-WEEK 9-[/align]
Year 2, Day 161 [size=x-small](June 24, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Sucked on my sets on Bench Presses, perfected form on Pendlay Rows.
Flat Barbell Bench Press - 95lbsx3 x6, 135lbsx3 x5, 180lbsx2(spot) [1st-2nd set RESTS: 2min][3rd set REST: 5min]
Low Bar Squats - 195lbsx3x3 [RESTS: 3min]
Pendlay Rows - 155lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 120lbsx2x8 [REST: 2min]
Standing Calf Raise - 430lbsx2x8 [REST: 2min]
Afternoon. Sa may mall sa Dagupan... CSI City Mall Lucao.
Department Store. Whilst checking the size of the long sleeve at the fitting room...
[align=center]
Fresh Cut Stretch Mark on Right Armpit area...
[size=x-small](*Notice the red line.)[/size]
First time to see a fresh stretch mark. No blood, just the cut on the dermis.
[/align]Year 2, Day 163 [size=x-small](June 26, 2013)[/size]
Afternoon.
Just slept 6-7hrs. Therefore...
Deadlift (Overhand Grip) - 270lbsx5x5 x2, (Mixed Grip) x1, x1, x2, x2 (135lbsx5, 205lbsx2 warm-up) [RESTS: 3-3½min] < INCOMPLETE due to loss of grip.
Standing Overhead Press - 100lbsx3x3 [RESTS: 2min]
Pull-ups - BW(???lbs)x6x3 x6, x5, x6 [RESTS: 2min]Year 2, Day 165 [size=x-small](June 28, 2013)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Center.
BW: 170lbs >171lbs
Flat Barbell Bench Press - 175lbsx3x3(spot) (100lbsx5, 140lbsx3 warm-up) [RESTS: 2-3½min]
Low Bar Squats - 135lbsx3, 175lbsx3, 200lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 6min]
Pendlay Rows - 160lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 125lbsx2x8 [REST: 2min]
Standing Calf Raise - 440lbsx2x8 [REST: 2min][align=center]-WEEK 10-[/align]
Year 2, Day 167 [size=x-small](July 1, 2013)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Flat Barbell Bench Press - 95lbsx3 x5, 135lbsx3, 185lbsx3(spot) [1st-2nd set RESTS: 4min][3rd set REST: 5min]
Low Bar Squats - 205lbsx3x3 [RESTS: 3min]
Pendlay Rows - 165lbsx3x3 x4, x3, x3 [RESTS: 2min]
Seated Calf Raise - 130lbsx2x8 [REST: 2min]
Standing Calf Raise - 450lbsx2x8 [REST: 2min]Year 2, Day 169 [size=x-small](July 3, 2013)[/size]
Afternoon.
BW: 171lbs >173lbs
BACK DAY. Missed lunch @ 12:00. Moved to 13:30 after class. Early dismissal before 13:30, gave me more time to fuel up before workout. Finished my last bite @ 13:57. Last class today ends @ 14:30. I still have more than an hour to digest much of the meal ingested. I spent the next hour browsing at a bookstore in a nearby mall. I stepped out @ 15:54. I started lifting by 16:20. I nearly puke on my 1st set on Deadlift. Haven't used a belt in months, last time was last year. 16:50 — on my first set on Overhead Press. Try to keep tight form. Still a little bit full. End up bad form on last two sets.
Deadlift (Mixed Grip) - 280lbsx5x5 x1, (Belt) x1, xF (-10%) 260lbsx5x5 x3, x3, x5, x3, x3 ((Overhand Grip) 135lbsx5, 205lbsx2 warm-up) [RESTS: 3min]
[align=center]
Deadlift Attempt @ 280lbs(127kg)
Failed to lift the deadlift poundage for today. 'Don't wanna mess the gym floor.
Forced to deload to 260lbs...
The Paper Chalk!
Palms startin' to sweat. Grip slipped on third attempt set on deadlift @ 280lbs...
Start crumpling some old newspapers to temporarily wiped it off.
[/align]
Majority of the people in the vicinity turn on me working on my deadlift sets. (It's been over a year, since I started to workout here. So it's somewhat a comeback! Now here I am pulling raw a barbell thrice heavier my first deadlift pull — DL@280lbs, 19yrs young...) One of which, the top dawg of the gym. Due to inavailability of chalk gave me the advice to improvise using newspapers, and it's effective, but sweating again every minute or so. Still a big help though, rather than use a straps.
He recommended me to join a powerlifting team and compete to Nationals by 2014 or 2015, not sure, but the way performance right now will tell...
Standing Overhead Press - 105lbsx3x3 [RESTS: 2-3min]
Pull-ups - BW(173lbs+5lbs)x6x3 [RESTS: 2-4min]Year 2, Day 171 [size=x-small](July 5, 2013)[/size]
Evening.
Flat Barbell Bench Press - 180lbsx3, x3, x3(spot) (100lbsx5, 140lbsx2 warm-up) [RESTS: 2-3min]
Low Bar Squats - 135lbsx3, 175lbsx3, 210lbsx3 [1st-2nd set RESTS: 3min][3rd set REST: 5min]
Pendlay Rows - 165lbsx3x3 [RESTS: 2min]
Seated Calf Raise - 135lbsx2x8 [REST: 2min]
Standing Calf Raise - 460lbsx2x8 [REST: 2min]
[align=center]
Camera angle made the left lat appear smaller from the right lat.
[size=x-small](*Check floor tiles)[/size]
[/align]
[align=right]Eclipse BS5x5 Program DOESN'T Ends Here...[/align]
In fairness ang kinis pa ng kamay mo!
Hahaha
Year 2, Day 176 [size=x-small](July 10, 2013)[/size]
BW: 173lbs > 171lbs
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
Thanks to the top dawg who pushed me to lift the weights of today...
Proceeded to test my 1RM without a week of no workout. Everything didn't come up as the planned. Didn't carb up the day before. Have to reserved energy on every bout to accumulate the best 5RM on the succeeding sets.
Flat Barbell Bench Press - 120lbsx5, 145lbsx5, 165lbsx5, 175lbsx1 = 170lbs [RESTS: 3-4½min]
MAX-OUT
Flat Barbell Bench Press (Belt)(spot) - 190lbsx1(83kg), 210lbsx1(95.5kg), 220lbsx1(100kg) = 220lbs(100kg) [RESTS: 3½-4½min]
Low Bar Squats - 155lbsx5, 180lbsx5, 200lbsx5, 215lbsx3 = 215lbs [RESTS: 3½-7½min]
MAX-OUT
Low Bar Squats - 225lbsx2(102kg), (Belt) 245lbsx1(111kg), 255lbsx2(116kg), 265lbsxF, 265lbsx1(120.5kg), 275lbsx1(125kg) = 275lbs(125kg) [RESTS: 5min]
Pendlay Rows - 100lbsx5, 120lbsx5, 135lbsx5, 145lbsx5, 155lbsx3 = 155lbs [RESTS: 2-4min][align=center]-WEEK 0[1RM WEEK]-[/align]
Year 2, Day 181 [size=x-small](July 15, 2013)[/size]
BW: 171lbs ~ 171lbs
Afternoon.
3 hours after last meal. Lethargic...
Newbies. No available plates. Waited at least 30mins for them to finish and took off. Had a great pull today! Speedy Conventional Deadlift(Overhand Grip) @ 250lbs...
Standing Overhead Press - 50lbsx5, 70lbsx5, 85lbsx5, 100lbsx5, 110lbsx1 = 105lbs [RESTS: 2-4min]
Conventional Deadlift(Overhand Grip) - 165lbsx5, 195lbsx5, 220lbsx5, 240lbsx5, 255lbsx5 = 255lbs [RESTS: 3-5min]
MAX-OUT
Conventional Deadlift(Overhand Grip) - 285lbsxF, 285lbsxF, 285lbsx1(127kg), (Mixed Grip) 305lbsxF, 305lbsxF, 305lbsxF = 285lbs(127kg) [RESTS: 5min][align=center]-WEEK 1-[/align]
Year 2, Day 188 [size=x-small](July 22, 2013)[/size]
BW: 171lbs ~ ???lbs
Afternoon.
Flat Barbell Bench Press - 80lbsx5, 95lbsx5, 115lbsx5, 135lbsx5, 160lbsx5 [1st-4th set RESTS: 2-2½min][5th set REST: 5min]
Low Bar Squats - 195lbsx5x5 (45lbsx5, 115lbsx5 warm-up) [RESTS: 3min]
Pendlay Rows - 140lbsx5x5 [RESTS: 2-3min]
Seated Calf Raise - 130lbsx8x2 [REST: 2min]Year 2, Day 190 [size=x-small](July 24, 2013)[/size]
BW: ???lbs ~ ???lbs
Afternoon.
Conventional Deadlift(Overhand Grip) - 230lbsx5x5 (135lbsx5, 185lbsx2 warm-up) [RESTS: 3min]
Low Bar Squats - 165lbsx5x5 [RESTS: 3min]
Standing Overhead Press - 95lbsx5x4 x5, x5, x5, x4 [RESTS: 2min]
Pull-ups - BWx5x5 [RESTS: 2-2½min]Year 2, Day 191 [size=x-small](July 25, 2013)[/size]
Evening. Hot compress on quads.
I couldn't help myself from smiling with this DOMS. It's been a while since the last DOMS hit my wheels, maybe almost a year I think. It's funny am always asking for this, the pain. Back then, I would rant out how bad I feel on my this and that. That moment when you're careful with every steps on stairs(especially downstairs), sitting down and up from the chair. That sensation is priceless. Hahaha!Year 2, Day 192 [size=x-small](July 26, 2013)[/size]
Afternoon.
Flat Barbell Bench Press - 155lbsx5x5 x5, x5, x5, x4, x4(spot) [RESTS: 2min]
Low Bar Squats - 110lbsx5, 130lbsx5, 150lbsx5, 175lbsx5, 205lbsx5(spot) 1st-4th set RESTS: 2min][5th set REST: 5min]
Pendlay Rows - 145lbsx5x5 [RESTS: 2min]
Seated Calf Raise - 135lbsx8x2 [REST: 2min][align=center]-WEEK 2-[/align]
Year 2, Day 195 [size=x-small](July 29, 2012)[/size]
BW: ???lbs ~ ???lbs
Afternoon.
Flat Barbell Bench Press - 85lbsx5, 100lbsx5, 120lbsx5, 140lbsx5, 165lbsx5(spot) [1st-4th set RESTS: 2min][5th set REST: 5min]
Low Bar Squats - 205lbsx5x5 (95lbsx5, 155lbsx5 warm-up) [RESTS: 3min]
Pendlay Rows - 150lbsx5x5 [RESTS: 2min]
Seated Calf Raise - 140lbsx8x2 [REST: 2min]