*sa kalagitnaan ng workout ko dumating si aussie (not his name). Hindi ko alam kung australian nga basta foreigner siya. Ang lakas ng putok badtrip. Imbis na makapagfocus sa deadlift eh paglanghap ko ng anghit niya madidistract ka talaga eh. Parang sinigang na panis. Awtsuu!
UPDATE
Still at 153.4lbs. I went overboard nung bday ni gf eh. 3 tbsp of peanut butter, 4 pcs white bread, 5 cups of coke, 1 glass of red tea (tokyo tokyo). Kaya siguro di ako naglose. But this time no more. 9 more weeks.
No training today. DOMS pa dahil sa field trip noong sabado linggo. Nagskimboarding, frisbee, futsal, volleyball, dodgeball. Parang naglose nga rin ako ng weight dahil onti lang protein ko nun tapos tuloy tuloy activities. Siguro 100+-grams lang. Dami rin sugat sa shin and paa dahil sa pagskimboard.
Hay kapagod!
Tuesday workout (legs, abs)
Squats 100kgs
4 reps
4 reps
Box squats 80kgs
6 reps
6 reps
Walking lunges 50lbs each side
6 reps
6 reps
SLDL 70kgs
6 reps
6 reps
Crunches 30lbs each side
12 reps
12 reps
Incline reverse crunch
10 reps
10 reps
10 reps
Standing calf raise 340kgs+85kgs na tao (rest pause)
10 reps
6 reps
5 reps
Toe raise 50lbs
10 reps
10 reps
*added SLDL to sub leg curls. Di ko na nararamdaman yung leg curls masyado. After 1st set nagcramps hammies ko. Pero tumuloy parin ako. Sarap ng feeling after. Talagang sore ako legs ko
*bakit kapag nagssquats or kahit lunges ako parang nappressure yung tuhod ko? Ganun ba talaga? Parang feeling ko gigiba eh. Haha
The load should be brought to your hips and not on your knees kaya siguro malaki ang pressure sa tuhod mo. Your hips should guide you when doing squats.
Kung hindi naman talaga sobra sobrang lampas na nag fo-fold talaga yung knees eh ok lang yan. Syempre di naman tayo pare pareho ng katawan may mga limitations din talaga ang bawat isa satin pagdating sa squat.
Oo sir kaso madalang ko sila makasabay kasi sa hapon/gabi pa sila nagbubuhat. Yung huling nakita ko sila nagpaturo ako sa DL eh. This time squats naman tapos bench.
Stressed and puyat
Thursday workout (chest, tri, delts)
BP 60kgs
6 reps
6 reps
6 reps
Incline DB BP 50lbs
5 reps
4 reps
DB flyes 30lbs
8 reps
8 reps
MP 45kgs
4 reps
2 reps FAIL
DB shoulder press 40lbs
5 reps
4 reps
Front raise 35lbs
6 reps
Monkey raise 40lbs
7 reps
Bent over lateral raise 35lbs
6 reps
Tricep pushdown 60lbs
6 reps
Dips BW
7 reps
6 reps
Tricep overhead extension 45lbs
6 reps
Lying tricep extension 40lbs
6 reps
*bukas ako maguupdate ng pics. Feeling payatot na ako. Namimiss ko na magbulking. Haha. Excited narin si gf magbulk ako ulit. Lulutuan niya raw ako lagi. Bwahaha. Ayoko na yung feeling ng nanghihina. Ayoko narin humihina. Pero sige lang. Sunod lang sa plano. Tatapusin ko yung cut ko then bulking time nanaman!
No training today. Im not feeling well today. Puyat and stress talaga kalaban natin. Tuesday pa DOMS yung legs ko until now hindi parin perfectly normal. Kainis na recovery yan.
UPDATE
149.9lbs as of today. .5 lang nawala sa timbang. Inexpect ko na yun. Buti nga may nabawas pa. Sana taba. Pics will follow later when i get a hold on a laptop.
Comments
As of now 153.4lbs from 170lbs 6 weeks ago. Everything is going according to plan. Maybe even better than what i have expected.
Diet: Modified paleo, ESE IF
Squats 100kgs
5 reps
4 reps
Box squats 80kgs
5 reps
6 reps
Db walking lunges 50+50lbs
6 reps
6 reps
Lying leg curl 80lbs
4 reps
4 reps
Db Crunches 30+30lbs
12 reps
12 reps
Reverse crunch BW
12 reps
12 reps
12 reps
Standing calf raise 340kgs+2 chains (rest pause)
12 reps
6 reps
6 reps
Toe raises 45lbs
12 reps
12 reps
12 reps
*bakit ganun. Parang di ko na feel sa quads yung buong workout. Yung squats parang pangglutes nalang. Hehe.
*started planning my next bulk. Nakikita ko na yung mga maskels na kailangan ko iimprove.
BP 65kgs
4 reps
3 reps
3 reps
Incline DB BP 50lbs
4 reps
5 reps
Chest flyes 30lbs
8 reps
8 reps
MP 45kgs
5 reps
4 reps
DB shoulder press 40lbs
6 reps
5 reps
Front raise 35lbs
6 reps
Monkey raise 30lbs
6 reps
Bent over lateral raise 30lbs
6 reps *bawas load to correct the form
Tricep pushdown 60lbs
5 reps *bawas load to correct the form
Dips BW
7 reps
6 reps
Overhead tricep extension 40lbs
6 reps
Lying tricep extension 60lbs
5 reps *w/ spot, too much weight
*not so good start but it got better in the end. Nagultimate frisbee kasi kami ng class ko before magbuhat kaya feeling exhausted.
Oh em gee! Bakit tumakit ang baysips kuu. Eh chest, tri, delts ako kanina. Laboo mehn.
Pull up BW
7 reps
5 reps
5 reps
4 reps
4 reps
Pendlay rows 60kgs
6 reps
6 reps
Single arm db row 50lbs
6 reps
Shrugs 100kgs
6 reps
6 reps
6 reps
Db bicep curls 30lbs
6 reps
6 reps
Db hammer curls 30lbs
5 reps
4 reps
Deadlift 110kgs
5 reps
4 reps
4 reps
*sa kalagitnaan ng workout ko dumating si aussie (not his name). Hindi ko alam kung australian nga basta foreigner siya. Ang lakas ng putok badtrip. Imbis na makapagfocus sa deadlift eh paglanghap ko ng anghit niya madidistract ka talaga eh. Parang sinigang na panis. Awtsuu!
UPDATE
Still at 153.4lbs. I went overboard nung bday ni gf eh. 3 tbsp of peanut butter, 4 pcs white bread, 5 cups of coke, 1 glass of red tea (tokyo tokyo). Kaya siguro di ako naglose. But this time no more. 9 more weeks.
Hindi naman siguro sa hindi naliligo bro. Hindi lang uso deo sa kanila? Mukhasim kami kanina eh. Haha.
BP 60kgs
6 reps
6 reps
6 reps
incline DB BP 50lbs
6 reps
4 reps
Flyes 30lbs
8 reps
8 reps
MP 45kgs
6 reps
4 reps
DB shoulder press 40lbs
5 reps
5 reps
Front raise 35lbs
6 reps
Monkey raise 35lbs
6 reps
Bent over lateral raise 30lbs
6 reps
Tricep pushdown 60lbs
6 reps
Dips BW
7 reps
5 reps
Seated tricep extension 45lbs
5 reps
Lying tricep extension 50lbs
4 reps
*over all good workout.
Pull ups
7 reps
5 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Pendlay rows 60kgs
6 reps
6 reps
Shrugs 100kgs
6 reps
6 reps
6 reps
DB curls 30lbs
6 reps
5 reps
Hammer curls 30lbs
6 reps
5 reps
Deadlift 110kgs
4 reps
4 reps
4 reps
*before ko magDL mejo tinatamad ako. I was thinking about skipping it for now. Pero hindi, di ako nakinig sa BI sa utak ko. Tumuloy parin sa DL.
UPDATE
Now at 150.4lbs. I'll post some pics on monday para saktong 8 weeks.
Tuesday workout (legs, abs)
Squats 100kgs
4 reps
4 reps
Box squats 80kgs
6 reps
6 reps
Walking lunges 50lbs each side
6 reps
6 reps
SLDL 70kgs
6 reps
6 reps
Crunches 30lbs each side
12 reps
12 reps
Incline reverse crunch
10 reps
10 reps
10 reps
Standing calf raise 340kgs+85kgs na tao (rest pause)
10 reps
6 reps
5 reps
Toe raise 50lbs
10 reps
10 reps
*added SLDL to sub leg curls. Di ko na nararamdaman yung leg curls masyado. After 1st set nagcramps hammies ko. Pero tumuloy parin ako. Sarap ng feeling after. Talagang sore ako legs ko
*bakit kapag nagssquats or kahit lunges ako parang nappressure yung tuhod ko? Ganun ba talaga? Parang feeling ko gigiba eh. Haha
Thursday workout (chest, tri, delts)
BP 60kgs
6 reps
6 reps
6 reps
Incline DB BP 50lbs
5 reps
4 reps
DB flyes 30lbs
8 reps
8 reps
MP 45kgs
4 reps
2 reps FAIL
DB shoulder press 40lbs
5 reps
4 reps
Front raise 35lbs
6 reps
Monkey raise 40lbs
7 reps
Bent over lateral raise 35lbs
6 reps
Tricep pushdown 60lbs
6 reps
Dips BW
7 reps
6 reps
Tricep overhead extension 45lbs
6 reps
Lying tricep extension 40lbs
6 reps
*bukas ako maguupdate ng pics. Feeling payatot na ako. Namimiss ko na magbulking. Haha. Excited narin si gf magbulk ako ulit. Lulutuan niya raw ako lagi. Bwahaha. Ayoko na yung feeling ng nanghihina. Ayoko narin humihina. Pero sige lang. Sunod lang sa plano. Tatapusin ko yung cut ko then bulking time nanaman!
UPDATE
149.9lbs as of today. .5 lang nawala sa timbang. Inexpect ko na yun. Buti nga may nabawas pa. Sana taba. Pics will follow later when i get a hold on a laptop.