September 22, 2013 1:30AM - 2:45AM
89kg.
Eclipse Gym
DL/Bench
Deadlift (last training, missed at 255 x 3 )
265 x 5
255 x 10
265 x 10 new rep PR
Bench ( last training, missed at 135 x 2 )
135 x 5
135 x 4
125 x 6
105 x 12
105 x 12
Kroc Rows
70's x 20 x 2
80's x 12 x 2
90's x 8 x 1
Was experiencing the afterglow effects of cough syrup(dextromethorphan) high :yahoo: and decided to try and hit the weight I missed last DL/bench day, that day was just not really my day. I knew I could pull and push that amount but for some reason could not.. Achieved new PR's straight ahead. Pretty pretty happy I'm finally getting my pressing stronger. I learned that the bench press isn't like squats or DL's where you can add 10lbs into it every week and expect to hit it. Increments of 2.5 or so has such a huge difference. :sport:
Conventional Deadlift:
275lbs x 12 (New rep PR)
315 x 1 (NEW PR)
315 x 3( NEW PR)
Sumo DL's
225x 4
I don't know how I got stronger by a huge amount in such a short time crazy stuff. Last week ago I couldn't lift 315 off the ground. All my lifts improved when I started rowing heavy. Worked for me.:sport:
I won the Eclipse Gym 24/7 Primes Challenge on doing 315 on the Deadlift with proper form and a second on the lockout. Pretty stoked. First time I've ever won anything that has to do with physical performance. Excited to view the video they're gonna up of me and get my 315lbs Deadlift Club shirt :sport:
Power Cleans 95 x 5
Haymakers 95 x 10
Squats 225 x 4
225 x 5
MP 85 x 3
85 x 8
95 x 1
100 x 1 (New PR)
Bench
140 x 3 x 2 (NEW PR)
125 x 7
125 x 5
120 x 8
Assisted Dips 60lbs
1x8
KB rows
16kg to failure
Kroc Rows
90's x 12
90's x 8
100's x 8
100's x 12 (New PR)
Feel pretty good now that I've got my pressing issue under control.
Walang wala na boss vinch! hahaha. Praning lang talaga ako.
Tuwang tuwa ako na na break ko na yung 100-120lbs bench pressing plateau ko.
Lift, eat, rest repeat lang talaga ahahahaha.
couldn't've done it without you guys!
@RockCena, sa Mabini man, malapit kasi sa work. Balak ko mag trek to Shaw para ma meet
si Coach Mark. Gusto ko mag pa form check sakanya kung hindi siya busy hehe.
Meron yung membership ko Off Peak, pang mga vampire lifestyles haha. 9am to 5PM, 11pm to 5AM ang entry time ng ganung membership.
1,055/month, kaso 1 month pay + 1 month advance ang peg nila.
Game Jettie! sport: hehehe. safe na safe ang environment. isang beses nag ooverhead squats ako ng 95, at na out of balance ako on the way down, binato ko lang yung barbell sa lapag at nag bounce lang hahaha, di ako takot i push sarili ko every training day dahil sa chalk at rubber plates. Cheers.
9-26-13
Teamsports Gym
BW: 90kg
Bench Press
145 x 5
150 x 1
160 x 1 NEW PR. W(spotter on standby, +++confidence haha)
Military Press
100 x 3
110 x 1 NEW PR
9-27-13
Eclipse Gym
BW: 193lbs
*reconfigure % of 5/3/1/ with the new maxes to get focused and move with direction on training days again
DL's 290 x 5 x 2 hit N Rep PR
315 x 3
DL 340 x 1 N PR
x 1
x 1 ( May video ito! Upload ko pag may time, to get you guys to check my form again. at the Deadlift 101 thread :sport:)
Squats
250 x 2 New PR! (Video'd this, need help with my form. deteriorates when going heavy which is normal but still hehe!)
200 x 5
225 x 5
230 x 5
Excited na sa another cycle ng 5/3/1/:yahoo:
Sobrang laki na ng improvement ng mindset ko on lifting weights. Alam ko na yung limits and how to push myself and when to back off. :sport: Cheers to everyone for your help.
thanks man. I feel awesome about it! Yung template ko is yung boring but big most of the time + 1 more assistance exercise ( rows, c&j's cause I like doing them, power cleans etc.)
Finafollow ko yung 5/3/1 ni Jim Wendler, sa percentages, using 90% of your max, training optimally instead of maximally etc. Sobrang nagustuhan ko kasi no BS. pero sablay lang ako ng sobra sa days. I'm always itching to train kaya hindi ko na gagawa yung proper spacing of workouts minsan rin naprapraning ako ginagawa ko lahat ng lifts in a day.
so ganto ina aim ko sana gawin mostly:
monday: cardio, bench/deadlift
tue rest
wed: loaded carries, squat/ohp
thu rest
Pero pag friday na at gusto ko na mag buhat ulit, diretso nako week 2 ng program 3x3, and so on hahaha. So far so good.
Eclipse Gym
9-30-13
BW: 92KG :duh:
BB Bench Press
100 x 5 hit
115 x 5 hit
125 x 8 hit
100x12 x 2
Conventional Deadlift
220 x 5 hit
250 x 5 hit
290 x 8 hit
150 x 15
160 x 15
170 x 12
Kroc Rows
90's DB x 12
100's DB x 5 x 2
100's DB x 15
Trained with a cook friend of mine malapit sa bahay nila sa Q.C.
Helped him out to the best of my abilities and tried to impart everything I've learned so far
sakanya kasi bago rin lang. OTW home to Makati dumaan yung jeep sa Eclipse napa para ako hahahaha. Damn.
Hindi ko talaga nabantayan ang pagkain ko this last 3 weeks dahil sa girl problems haha. Stress eater e.
Been eating packs of Annie's Hany bars straight at yung favorite kong bubble gum marshmallow ice cream ng big scoop.
BW: 193 to 202lbs.
Physique/Strength change:
Nawala yung definition ng 4 pack abs "hack" ko haha at yung visible striations ng arms ko.
Bigger arms, larger frame. Pants size from 32( nasusuot ko na dati jeans ng siyota ni Ermats) to 33/34.
Overall Strength Gains: DL's from not being able to lift 300, to having 345 as a new PR. 220 squats to 250. etc.
Not concerned much with the weight gain ATM since I'm getting stronger and I could easily lose the weight if I go too far.
Before/After Progress Pics:
HIIT/BW exercises DAYS, July
Late August/ Early August(?)
Left, 198lbs=<(?), Right, 205>lbs
Oct 1 202lbs
Oct 1
Teamsports LPC
Dynamic Stretching
Box Jumps 4ft 3x15
Bench Press
125 x 10 x 2
125 x 12 x 1
135 x 5
135 x 5
Oo nga boss Yatez e swerte lang. Sana hindi mag plateau kaagad. Backing off training this weekend to rest my weary joints and bones so I can come back stronger.
Update:
Tumataba parin ako at 205lbs, 36 waist line na bought new jeans today. Hahaha. Crazy.
Nawala yung eating right "groove" ko. Been snacking a lot. Need to ease back into good habits.
Still eating at around 1000 - 1500+ surplus. Mostly food that are easily accessible.
I feel better, going to eat right again starting today. Around 205-208lbs zone. Really feel better around the 200 zone. I feel a lot stronger when I look bigger if that makes any sense hahahaha..
Trained at the nearest gym yesterday. The floors were rubber zig-zags and it was nice to be able to drop the barbell. It was hard to gauge if my usual strength was still there due to the gym having KG's instead of LBS on the plates. Having to bust out the calculator each set but still the weight's not feeling the same. Felt heavier. Anyone else have this experience?
I can't ignore my right rear delts anymore. It's tight as hell all day everyday. Every rep pressing heavy load overhead hurts it like hell. I've been stretching a lot recently and I hope it helps.
I've only gotten heavily into rows last month and I'm starting to get obsessed with back development. Sobrang gusto ko gumanda likod ko hahaha. Want to try bodybuilding but torn between strength and aesthetics at the moment. Haven't tried bodybuilding training yet though.
Yes bro! Hinihintay ko pa yung shirt ko! haha! Kaya ako na enganyo sa Eclipse dahil sa challenges e. Something to work towards to aside from my own being. Gusto ko ma hit yung 225 on the bench press by the end of the year.
Salamat ng marami ndgllb. Sobrang nakaka motivate lalo sa journey to self-improvement when people look at what I've done so far in regards to my physical self at nakaka tulong rin ako sa pag motivate sakanila to push forward with it. The feeling na the work you put into it has made kahit even the smallest ripples and vibrations in people's lives. Nakakatuwa e.
At the moment may dalawa akong friends from work na sumasabay na sa routine/workouts ko for weight loss and nakakatuwa na nag proprogress sila in strength and fat loss.
Sobrang bilis ng fluctuation ko in weight nakaka loko.
Started eating decent again today.
Breakfast
10 hardboiled eggs
2 bananas
2 cups of black coffee
Lunch
3 servings of Oatmeal, drops of vanilla extract, sliced apples.
a bowl of peanuts.
pre WO
5 cups of black coffee
Dinner
500g chicken breast
1 cup rice
half stick salted butter
2 slices of bread sprinkled sugar on top.
Oct 9, 2013
Teamsports Gym
Body Weight 200lbs
Squats
190lbs x 5
220lbs x 5
235lbs x 5
240lbs x 5
250lbs x 5
Front Squats
100 x 5 x 5
120 x 5
135 x 5
Overhead Squats
30lbs
Nag game of H-O-R-S-E- kami ng training buddy ko sino pinaka maraming reps sa OHS's to get the movement into our heads hahaha nanalo ako.
Deadlift
lots of warm up sets.
WS
250 x 5
260 x 5
270 x 5
280x 5
290 x missed
Couldn't grip the bar properly. Teamsports has no chalk and Olympic bars.
Didn't matter. It was a hard set and worked me good.
Kroc Rows
90lbs x 3 x 15 to failure.
(90's na yung heaviest dumbbell na nakikita ko lagi)
Balik na ulit weight ko to acceptable and my strength = retained.
Walang hiyang selfies! haha! pagbigyan niyo na.
Yung physique ko parang parehas lang halos ng August 5 picture.
Pero ang laki ng pinagkaiba ng August 5 strength at present strength. Such cray cray.
WANT to train even harder this month.
Katakot yung likod mo during the initial pull brah. Rounded back. Disaster waiting to happen. You need to sit down lower and tighten up your lumbar and thoracic spine. Take care of your back. Yan ang pundasyon natin palagi sa lifting. Don't put it on compromised position.
While i'm not really used to do oly lifts on a normal basis, tama si riddler back shouldn't be rounded also same as doing deadlifts you need to kep the bar as close as possible to your body and don't swing the weight forward. just saying.
Comments
89kg.
Eclipse Gym
DL/Bench
Deadlift (last training, missed at 255 x 3 )
265 x 5
255 x 10
265 x 10 new rep PR
Bench ( last training, missed at 135 x 2 )
135 x 5
135 x 4
125 x 6
105 x 12
105 x 12
Kroc Rows
70's x 20 x 2
80's x 12 x 2
90's x 8 x 1
Was experiencing the afterglow effects of cough syrup(dextromethorphan) high :yahoo: and decided to try and hit the weight I missed last DL/bench day, that day was just not really my day. I knew I could pull and push that amount but for some reason could not.. Achieved new PR's straight ahead. Pretty pretty happy I'm finally getting my pressing stronger. I learned that the bench press isn't like squats or DL's where you can add 10lbs into it every week and expect to hit it. Increments of 2.5 or so has such a huge difference. :sport:
Masala Maker out!
cheers
Eclipse Gym
BW:89kg
Decided to do all 5 compound lifts today.
Conventional Deadlift:
275lbs x 12 (New rep PR)
315 x 1 (NEW PR)
315 x 3( NEW PR)
Sumo DL's
225x 4
I don't know how I got stronger by a huge amount in such a short time crazy stuff. Last week ago I couldn't lift 315 off the ground. All my lifts improved when I started rowing heavy. Worked for me.:sport:
I won the Eclipse Gym 24/7 Primes Challenge on doing 315 on the Deadlift with proper form and a second on the lockout. Pretty stoked. First time I've ever won anything that has to do with physical performance. Excited to view the video they're gonna up of me and get my 315lbs Deadlift Club shirt :sport:
Power Cleans 95 x 5
Haymakers 95 x 10
Squats 225 x 4
225 x 5
MP 85 x 3
85 x 8
95 x 1
100 x 1 (New PR)
Bench
140 x 3 x 2 (NEW PR)
125 x 7
125 x 5
120 x 8
Assisted Dips 60lbs
1x8
KB rows
16kg to failure
Kroc Rows
90's x 12
90's x 8
100's x 8
100's x 12 (New PR)
Feel pretty good now that I've got my pressing issue under control.
Tuwang tuwa ako na na break ko na yung 100-120lbs bench pressing plateau ko.
Lift, eat, rest repeat lang talaga ahahahaha.
couldn't've done it without you guys!
@RockCena, sa Mabini man, malapit kasi sa work. Balak ko mag trek to Shaw para ma meet
si Coach Mark. Gusto ko mag pa form check sakanya kung hindi siya busy hehe.
Calling Jettie - Mag Eclipse gym ka nga kahit 1 month lang tapos unang session mo dun pakitaan mo agad ng above 315 DL para may t-shirt agad lol.
1,055/month, kaso 1 month pay + 1 month advance ang peg nila.
trip ko sana 3 months ang drama sakto for 12 weeks whatever what I am doing ( preferably slow bulk )
9-26-13
Teamsports Gym
BW: 90kg
Bench Press
145 x 5
150 x 1
160 x 1 NEW PR. W(spotter on standby, +++confidence haha)
Military Press
100 x 3
110 x 1 NEW PR
9-27-13
Eclipse Gym
BW: 193lbs
*reconfigure % of 5/3/1/ with the new maxes to get focused and move with direction on training days again
DL's 290 x 5 x 2 hit N Rep PR
315 x 3
DL 340 x 1 N PR
x 1
x 1 ( May video ito! Upload ko pag may time, to get you guys to check my form again. at the Deadlift 101 thread :sport:)
Squats
250 x 2 New PR! (Video'd this, need help with my form. deteriorates when going heavy which is normal but still hehe!)
200 x 5
225 x 5
230 x 5
Excited na sa another cycle ng 5/3/1/:yahoo:
Sobrang laki na ng improvement ng mindset ko on lifting weights. Alam ko na yung limits and how to push myself and when to back off. :sport: Cheers to everyone for your help.
Great numbers! anong template ang gamit mo? Triumvirate?
thanks man. I feel awesome about it! Yung template ko is yung boring but big most of the time + 1 more assistance exercise ( rows, c&j's cause I like doing them, power cleans etc.)
Finafollow ko yung 5/3/1 ni Jim Wendler, sa percentages, using 90% of your max, training optimally instead of maximally etc. Sobrang nagustuhan ko kasi no BS. pero sablay lang ako ng sobra sa days. I'm always itching to train kaya hindi ko na gagawa yung proper spacing of workouts minsan rin naprapraning ako ginagawa ko lahat ng lifts in a day.
so ganto ina aim ko sana gawin mostly:
monday: cardio, bench/deadlift
tue rest
wed: loaded carries, squat/ohp
thu rest
Pero pag friday na at gusto ko na mag buhat ulit, diretso nako week 2 ng program 3x3, and so on hahaha. So far so good.
Eclipse Gym
9-30-13
BW: 92KG :duh:
BB Bench Press
100 x 5 hit
115 x 5 hit
125 x 8 hit
100x12 x 2
Conventional Deadlift
220 x 5 hit
250 x 5 hit
290 x 8 hit
150 x 15
160 x 15
170 x 12
Kroc Rows
90's DB x 12
100's DB x 5 x 2
100's DB x 15
Kettlebell Rowing
Power Cleans
120lbs x 5 x 2
Home:
BW Push ups 20 x 2
Helped him out to the best of my abilities and tried to impart everything I've learned so far
sakanya kasi bago rin lang. OTW home to Makati dumaan yung jeep sa Eclipse napa para ako hahahaha. Damn.
Sept 30 - 2013
BW: 200lbs
Vrazo Gym Q.C
OHP
65x5
75x5
85x8
75x12
Squats
250 x 5 x 3
Front Squats
150 x 8 x 2
PC& J's
110 x 5 x 2
Eclipse Gym
Sep 30 - 2013
OHP
75 x 5
75 x 10
75 x 12
Push Press
100 x 5 x 1
Squats
135 x 12
150 x 12
200 x 12
235 x 8
Weighted Planks
50lbs 3 x 1 minute rounds
Farmers Walk with different DB's.
Foam Rolling, Stretching. Sarap!
Sabihan mo ko minsan kung magagawi ka don
Hindi ko talaga nabantayan ang pagkain ko this last 3 weeks dahil sa girl problems haha. Stress eater e.
Been eating packs of Annie's Hany bars straight at yung favorite kong bubble gum marshmallow ice cream ng big scoop.
BW: 193 to 202lbs.
Physique/Strength change:
Nawala yung definition ng 4 pack abs "hack" ko haha at yung visible striations ng arms ko.
Bigger arms, larger frame. Pants size from 32( nasusuot ko na dati jeans ng siyota ni Ermats) to 33/34.
Overall Strength Gains: DL's from not being able to lift 300, to having 345 as a new PR. 220 squats to 250. etc.
Not concerned much with the weight gain ATM since I'm getting stronger and I could easily lose the weight if I go too far.
Before/After Progress Pics:
HIIT/BW exercises DAYS, July
Late August/ Early August(?)
Left, 198lbs=<(?), Right, 205>lbs
Oct 1 202lbs
Oct 1
Teamsports LPC
Dynamic Stretching
Box Jumps 4ft 3x15
Bench Press
125 x 10 x 2
125 x 12 x 1
135 x 5
135 x 5
Lat Pulls
100x12
135x5
145x5
100x5 countdown
Cable Rows
70x12
85x12
90x12
Kroc Rows
90x12x3
Deficit Sumo DL's
200x5x3
Update:
Tumataba parin ako at 205lbs, 36 waist line na bought new jeans today. Hahaha. Crazy.
Nawala yung eating right "groove" ko. Been snacking a lot. Need to ease back into good habits.
NEW PR:
315 x 5 x 3
I feel better, going to eat right again starting today. Around 205-208lbs zone. Really feel better around the 200 zone. I feel a lot stronger when I look bigger if that makes any sense hahahaha..
Trained at the nearest gym yesterday. The floors were rubber zig-zags and it was nice to be able to drop the barbell. It was hard to gauge if my usual strength was still there due to the gym having KG's instead of LBS on the plates. Having to bust out the calculator each set but still the weight's not feeling the same. Felt heavier. Anyone else have this experience?
I can't ignore my right rear delts anymore. It's tight as hell all day everyday. Every rep pressing heavy load overhead hurts it like hell. I've been stretching a lot recently and I hope it helps.
I've only gotten heavily into rows last month and I'm starting to get obsessed with back development. Sobrang gusto ko gumanda likod ko hahaha. Want to try bodybuilding but torn between strength and aesthetics at the moment. Haven't tried bodybuilding training yet though.
pic of baby lats.
Salamat ng marami ndgllb. Sobrang nakaka motivate lalo sa journey to self-improvement when people look at what I've done so far in regards to my physical self at nakaka tulong rin ako sa pag motivate sakanila to push forward with it. The feeling na the work you put into it has made kahit even the smallest ripples and vibrations in people's lives. Nakakatuwa e.
At the moment may dalawa akong friends from work na sumasabay na sa routine/workouts ko for weight loss and nakakatuwa na nag proprogress sila in strength and fat loss.
Sobrang bilis ng fluctuation ko in weight nakaka loko.
Started eating decent again today.
Breakfast
10 hardboiled eggs
2 bananas
2 cups of black coffee
Lunch
3 servings of Oatmeal, drops of vanilla extract, sliced apples.
a bowl of peanuts.
pre WO
5 cups of black coffee
Dinner
500g chicken breast
1 cup rice
half stick salted butter
2 slices of bread sprinkled sugar on top.
Oct 9, 2013
Teamsports Gym
Body Weight 200lbs
Squats
190lbs x 5
220lbs x 5
235lbs x 5
240lbs x 5
250lbs x 5
Front Squats
100 x 5 x 5
120 x 5
135 x 5
Overhead Squats
30lbs
Nag game of H-O-R-S-E- kami ng training buddy ko sino pinaka maraming reps sa OHS's to get the movement into our heads hahaha nanalo ako.
Deadlift
lots of warm up sets.
WS
250 x 5
260 x 5
270 x 5
280x 5
290 x missed
Couldn't grip the bar properly. Teamsports has no chalk and Olympic bars.
Didn't matter. It was a hard set and worked me good.
Kroc Rows
90lbs x 3 x 15 to failure.
(90's na yung heaviest dumbbell na nakikita ko lagi)
Balik na ulit weight ko to acceptable and my strength = retained.
Walang hiyang selfies! haha! pagbigyan niyo na.
Yung physique ko parang parehas lang halos ng August 5 picture.
Pero ang laki ng pinagkaiba ng August 5 strength at present strength. Such cray cray.
WANT to train even harder this month.
Dafuq. Hahaha.
Nice improvement bro
Habang nag post ka nag isa pa akong baso ng cape pahabol bago matulog haha!
Na pick up ko nung aspiring music writer pa ako. Coffee = mind gainz haha.
https://www.facebook.com/photo.php?v=671377549541514