[size=medium]Strength Phase, Block 2, Microcycle 1 (Week 5, Day 2)[/size]
Push Press
Warm-Up : 20kg x 15 reps, 25kg x 10 reps, 30kg x 6 reps, 35kg x 3 reps
Worksets : 37.5kg x 6 reps, 40kg x 5 reps x 2 sets
DB Side Lateral Raise
Worksets : 5kg x 8 reps x 3 sets
Pendlay Row (Supinated Grip)
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 60kg x 6 reps x 3 sets
Chin-Up
Worksets : BW x 7 reps, BW x 6 reps x 2 sets
Barbell Bench Press
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 60kg x 5 reps x 3 sets
Pec Deck
Worksets: 35kg x 8 reps, 30kg x 8 reps, 30kg x 6 reps
Went conservative with the big and heavy compound exercises. Struggled with the chin-up. Back was already tired from the heavy pendlay rows. Average training day, nothing special.
[size=medium]Strength Phase, Block 2, Microcycle 1 (Week 5, Day 3)[/size]
Deadlift
Warm-Up : 50kg x 15 reps, 60kg x 8 reps, 90kg x 1 reps, 100kg x 1 reps, 110kg x 1 rep
Worksets : 110kg x 5 reps, 110kg x 6 reps, 110kg x 5 reps
Squat
Warm-Up: 50kg x 8 reps, 70kg x 4 reps
Worksets : 80kg x 7 reps x 3 sets (PR on reps and sets)
Barbell Stiff-Legged Deadlift
Worksets : 70kg x 6 reps x 3 sets
Seated Leg Curl
Worksets : 10kg x 6 reps x 3 sets (each leg)
Machine Standing Calf Raise
Worksets : 100kg x 8 reps x 3 sets
Struggled badly again with the deadlift. This is getting frustrating. Not a good sign. Lower back was torched afterwards. Had to rest for almost 8 mins before doing the squat. Squat was good though.
[size=medium]Strength Phase, Block 2, Microcycle 2 (Week 6, Day 1)[/size]
Push Press
Warm-Up : 20kg x 15 reps, 25kg x 8 reps, 30kg x 4 reps, 35kg x 2 reps, 40kg x 1 rep
Worksets : 42.5kg x 4 reps, 45kg x 4 reps x 2 sets
DB Side Lateral Raise
Worksets : 20lb x 8 reps x 3 sets
Pendlay Row (Supinated Grip)
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 65kg x 4 reps x 2 sets, 70kg x 4 reps
Iso-Lateral Wide Grip Pulldown
Worksets : 40kg x 12 reps, 50kg x 8 reps, 70kg x 6 reps
Barbell Bench Press
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 65kg x 4 reps x 3 sets
Incline DB Fly
Worksets: 8kg x 8 reps, 10kg x 8 reps x 2 sets
Just an ordinary workout day, nothing extraordinary about it. Neck pain afterwards, I think I might have strained a muscle between my traps and right shoulder.
[size=medium]Strength Phase, Block 2, Microcycle 2 (Week 6, Day 2)[/size]
Push Press
Warm-Up : 20kg x 15 reps, 25kg x 8 reps, 30kg x 4 reps, 35kg x 2 reps, 40kg x 1 rep
Worksets : 40kg x 6 reps, 42.5kg x 5 reps, 45kg x 2 reps
DB Side Lateral Raise
Worksets : 15lb x 8 reps x 3 sets
Pendlay Row (Supinated Grip)
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 70kg x 4 reps x 3 sets
Chin-Up
Worksets : BW x 8 reps, BW x 7 reps, BW x 6 reps
Barbell Bench Press
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 60kg x 6 reps, 65kg x 4 reps, 70kg x 3 reps
Pec Deck
Worksets: 30kg x 8 reps x 3 sets
Meh training session. I felt something different on my lower back on the Push Presses so I decided to stay safe and not push myself this session.
+4-5 kg from last August's progress update. Gained a bit fat, but I'm happy with the progress. Fatty gainzzzzz brah! Haha!
Consistent training, decent nutrition (I ate whatever I wanted, no calorie nor macro counting) but very lousy rest/recovery. Hopefully, I'll be able to fix that poor rest/recovery in the future.
I was browsing some old files a few days back and found some progress photos taken way back when I was still starting out. I was definitely shocked when I put the old one side by side with my most recent.
Left: 6 Months Training (4 months bulk, 2 month cut) Right: Almost 3 years later
I'm into this game for almost 3 1/2 years now, lots of lessons learned, accumulated knowledge from reading books and internet articles, gained wisdom through experiences and have undergone a lot of ups and downs.
But..... I kept doing the GRIND. Head down, mow down 1 day at a time.
EAT (quality foods), TRAIN (as hard as you can) and REST (sleep like a baby). RINSE and REPEAT. As simple as that. Yes, it's that simple. Do that as CONSISTENT as possible for a LONG period of time, and I assure you, you'll have your GAINZZZZZ! STOP COMPLICATING YOUR LIFE.
I used to think I was hopeless, a guy with sucky genetics (small and frail frame), starting late (31 years old), poor carbohydrate tolerance and a bunch of chronic illnesses (asthma, rhinitis etc). That didn't stop me from doing what I want to do. STOP MAKING EXCUSES. Take control of your life. Be accountable for all your actions. You want to achieve something? BE THE CAPTAIN OF YOUR OWN SHIP.
Be patient. Rome wasn't built in a day, and so is your physique. Do the grind, one day at a time. Enjoy the journey. Soon, you'll get there.
I was browsing some old files a few days back and found some progress photos taken way back when I was still starting out. I was definitely shocked when I put the old one side by side with my most recent.
Left: 6 Months Training (4 months bulk, 2 month cut) Right: Almost 3 years later
I'm into this game for almost 3 1/2 years now, lots of lessons learned, accumulated knowledge from reading books and internet articles, gained wisdom through experiences and have undergone a lot of ups and downs.
But..... I kept doing the GRIND. Head down, mow down 1 day at a time.
EAT (quality foods), TRAIN (as hard as you can) and REST (sleep like a baby). RINSE and REPEAT. As simple as that. Yes, it's that simple. Do that as CONSISTENT as possible for a LONG period of time, and I assure you, you'll have your GAINZZZZZ! STOP COMPLICATING YOUR LIFE.
I used to think I was hopeless, a guy with sucky genetics (small and frail frame), starting late (31 years old), poor carbohydrate tolerance and a bunch of chronic illnesses (asthma, rhinitis etc). That didn't stop me from doing what I want to do. STOP MAKING EXCUSES. Take control of your life. Be accountable for all your actions. You want to achieve something? BE THE CAPTAIN OF YOUR OWN SHIP.
Be patient. Rome wasn't built in a day, and so is your physique. Do the grind, one day at a time. Enjoy the journey. Soon, you'll get there.
PEACE OUT!
Wow! Napakasarap na pakiramdam niyan. Haha you broke the barrier of your genes haha triple thumbs up! More gainz to come sir
Wow! Napakasarap na pakiramdam niyan. Haha you broke the barrier of your genes haha triple thumbs up! More gainz to come sir
Salamat bro. Feeling ko kasi lately, parang walang nangyayari or rather progress has been so damn slow despite doing the grind consistently. Looking back, I came to a realization na anlaki na pala ng pagbabago. Haha! Buti na lang I always take progress photos, at least, may ebidensya nga na meron talaga pagbabago especially in times like this wherein you are starting to doubt the things that you do. Haha!
Anyway, It's not a race. There is no finish line on sight, unless you are PRO who competes. This is a lifetime commitment, not a quick fix.
Yup minsan na fefeel ko rin yang "parang walang progress" but i compensate sa iba para gumaan yung feeling. Like "waw tumaas yung lbs na nalilift ko" and " uy kaya ko na pala gawin to" hahaha. And like you said, there is no finish line Mabuhay ang mga ectong nagsusumikap haha
[size=medium]Strength Phase, Block 2, Microcycle 3 (Week 7, Day 1)[/size]
Deadlift
Warm-Up : 40kg x 10 reps, 70kg x 5 reps, 90kg x 2 reps, 100kg x 1 rep
Worksets : 110kg x 6 reps, 120kg x 3 reps, 130kg x 2 reps
Squat
Warm-Up: 50kg x 8 reps, 60kg x 5 reps, 80kg x 1 rep
Worksets : 85kg x 5 reps, 90kg x 3 reps, 95kg x 2 reps (PR)
Barbell Good Morning
Worksets : 55kg x 8 reps x 3 sets (PR)
Lying Leg Curl
Worksets : 25kg x 10 reps x 3 sets
Machine Standing Calf Raise
Worksets : 112kg x 8 reps x 3 sets
Tried to pull 140kg for 1RM PR, unfortunately, I failed. Haha! Reverted back to just 130kg for 2 reps. Oh well, better luck next time. I did break a PR though on the squats! Finally broke the 200lb barrier. Yeah buddy!
Squat
Warm-Up: 50kg x 8 reps, 60kg x 5 reps, 80kg x 1 rep
Worksets : 85kg x 5 reps, 90kg x 3 reps, 95kg x 2 reps (PR)
...
Tried to pull 140kg for 1RM PR, unfortunately, I failed. Haha! Reverted back to just 130kg for 2 reps. Oh well, better luck next time. I did break a PR though on the squats! Finally broke the 200lb barrier. Yeah buddy!
Welcome to the 200-pound club! Now time for the 100kg mark...
Squat
Warm-Up: 50kg x 8 reps, 60kg x 5 reps, 80kg x 1 rep
Worksets : 85kg x 5 reps, 90kg x 3 reps, 95kg x 2 reps (PR)
...
Tried to pull 140kg for 1RM PR, unfortunately, I failed. Haha! Reverted back to just 130kg for 2 reps. Oh well, better luck next time. I did break a PR though on the squats! Finally broke the 200lb barrier. Yeah buddy!
Welcome to the 200-pound club! Now time for the 100kg mark...
Thanks @Core . Will definitely work on that one. Looking forward to hit the 300-pound club on my deadlift too. Good times! Haha! :lol
[size=medium]Strength Phase, Block 2, Microcycle 3 (Week 7, Day 2)[/size]
Push Press
Warm-Up : 20kg x 15 reps, 25kg x 8 reps, 30kg x 5 reps, 35kg x 2 reps, 40kg x 1 rep
Worksets : 40kg x 5 reps, 42.5kg x 3 reps, 47.5kg x 2 reps (PR)
DB Side Lateral Raise
Worksets : 15lb x 8 reps x 3 sets
Pendlay Row (Supinated Grip)
Warm-up : 40kg x 15 reps, 50kg x 6 reps, 60kg x 2 reps
Worksets : 60kg x 6 reps, 70kg x 4 reps, 75kg x 2 reps
Chin-Up
Worksets : BW x 8 reps, BW x 7 reps, BW x 6 reps
Barbell Bench Press
Warm-up : 40kg x 15 reps, 50kg x 6 reps
Worksets : 60kg x 5 reps, 67.5kg x 3 reps, 75kg x 1 rep (PR)
Incline DB Flye
Worksets: 20lb x 8 reps x 2 sets, 25lb x 8 reps
PR's on both the Push Press and Bench Press. Yeah buddy!
Skipped training yesterday. My lower back and left knee has been bugging me since Wednesday. Nasobrahan ata sa deadlift and squats for the past 7 weeks. I really pushed myself to the limit during this strength phase and I think my body is just showing some signs of wear and tear. I'm thinking of skipping heavy deadlift and squats for the next 2 months. We'll see how it goes.
Anyway, it will be a scheduled deload next week and also the last for the strength phase. Looking forward to hit the Metabolic Phase.
[size=medium]Metabolic Phase, Straight Sets, Microcycle 1 (Week 1, Day 1)[/size]
30 secs rest in between sets, 30-60 secs rest in between exercises. Goal is to push through the uncomfortable feeling of lactic acid buildup due to muscle fatigue. Weight used is of secondary importance.
Incline DB Press
Warm-Up : 5lb x 20 reps, 10lb x 20 reps, 20lb x 10 reps
Worksets : 30lb x 20 reps x 2 sets, 30lb x 15 reps
1-Arm DB Row
Worksets : 35lb x 20 reps x 2 sets, 35lb x 15 reps
Seated DB Shoulder Press
Worksets : 15lb x 20 reps, 15lb x 15 reps, 10lb x 18 reps
Cable Triceps Extension
Worksets : 35kg x 20 reps x 3 sets
Seated DB Curl
Worksets : 10lb x 20 reps x 2 sets, 10lb x 15 reps
Leg Press
Worksets : 70kg x 20 reps x 3 sets
Lying Leg Curl
Worksets : 15kg x 20 reps x 2 sets, 15kg x 15 reps
Standing Calf Raise
Worksets : 58.5kg x 20 reps x 3 sets
Cable Crunch
Worksets : 60kg x 20 reps, 70kg x 20 reps x 2 sets
Finished in 40 mins with very brief rest periods. Whole body was trembling afterwards. Tough.
Sir pwede po mg tanong? Sa saudi po ba kayo based? Gusto ko lg po mg tanong about sa mga fitness gym jan? Mahal po ba ang rates? Saka pgkaalam ko exclusive lg sa mga lalake ang gym? Pupunta po kc kami ng saudi para mg work. Gusto ko din po sana mg apply sa gympara po maging healthy at gumanda katawan. My recomended po ba kayo na mga gyms jan na mura lg? Kahit yung mga cheap at kalawangin ok na po. Salamat.
Sir pwede po mg tanong? Sa saudi po ba kayo based? Gusto ko lg po mg tanong about sa mga fitness gym jan? Mahal po ba ang rates? Saka pgkaalam ko exclusive lg sa mga lalake ang gym? Pupunta po kc kami ng saudi para mg work. Gusto ko din po sana mg apply sa gympara po maging healthy at gumanda katawan. My recomended po ba kayo na mga gyms jan na mura lg? Kahit yung mga cheap at kalawangin ok na po. Salamat.
Sorry bro, pero wala ako idea kung magkano ang gym memberships eh. Company provided kasi ang gym membership ko. All access pass sa kahit na anong gym within the area where I work.
It's that time of the year again wherein I get to spend a full month of stress-free and non-structured day-to-day activities. ANNUAL VACATION TIME!
I'll be home in Philippines for the whole month of June. Technically speaking, not the whole month (June 1-26 only) though. Haha!
Last year, I was supposed to meet @Core and @badass_vinch, but due to busy and hectic schedule, I wasn't able to meet them. This time around, I hope we could make it work. Group workout? Just an ordinary meet and greet? I'm fine with it. I am expecting some errands to do in Makati around 2nd-3rd week of June so hopefully, we could schedule it during that timeframe. Of course, anybody who's free on that agreed date/time is free to join. Let's make this happen.
@badass_vinch
Bro, I'll order the two shirts I mentioned on your thread. Medium size for the Natural No Easy Way and Grind All Day. No more excuses from me. I have to meet you to get the merchandise and give the payment. Hehe!
Anyway, looking forward to meet and greet with you guys.
Kung weekends ang ideal schedule ng karamihan, I'll try to be available by June 19-21. Blocked out na yung weekend ng Independence Day sa schedule ko eh. Long weekend road trip with the family.
Not yet final though. I'll post updates here once I get to confirm all my commitments and schedules.
Nasa Makati ako last Monday, too bad PBB was offline and couldn't post any update regarding my errands. Na-schedule sana natin yung meet-up/group workout.
Anyway, I might be back again next week in Makati. I'll keep this thread updated para ma-schedule na.
Ok guys, I'm available tomorrow from lunch till night. Luluwas ako ng Manila to process my OEC. If anyone is available for a meet and greet or group workout, let me know. Here is my number, 09298174801.
@badass_vinch
Bro, kung available na yung shirts na order ko at available din yung time mo, let's conclude the deal. Text or call na lang sa number ko. Thanks!
Comments
BW: 59.2kg
[size=medium]Strength Phase, Block 2, Microcycle 1 (Week 5, Day 2)[/size]
Push Press
Warm-Up : 20kg x 15 reps, 25kg x 10 reps, 30kg x 6 reps, 35kg x 3 reps
Worksets : 37.5kg x 6 reps, 40kg x 5 reps x 2 sets
DB Side Lateral Raise
Worksets : 5kg x 8 reps x 3 sets
Pendlay Row (Supinated Grip)
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 60kg x 6 reps x 3 sets
Chin-Up
Worksets : BW x 7 reps, BW x 6 reps x 2 sets
Barbell Bench Press
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 60kg x 5 reps x 3 sets
Pec Deck
Worksets: 35kg x 8 reps, 30kg x 8 reps, 30kg x 6 reps
Went conservative with the big and heavy compound exercises. Struggled with the chin-up. Back was already tired from the heavy pendlay rows. Average training day, nothing special.
PEACE OUT!
BW: 59.5kg
[size=medium]Strength Phase, Block 2, Microcycle 1 (Week 5, Day 3)[/size]
Deadlift
Warm-Up : 50kg x 15 reps, 60kg x 8 reps, 90kg x 1 reps, 100kg x 1 reps, 110kg x 1 rep
Worksets : 110kg x 5 reps, 110kg x 6 reps, 110kg x 5 reps
Squat
Warm-Up: 50kg x 8 reps, 70kg x 4 reps
Worksets : 80kg x 7 reps x 3 sets (PR on reps and sets)
Barbell Stiff-Legged Deadlift
Worksets : 70kg x 6 reps x 3 sets
Seated Leg Curl
Worksets : 10kg x 6 reps x 3 sets (each leg)
Machine Standing Calf Raise
Worksets : 100kg x 8 reps x 3 sets
Struggled badly again with the deadlift. This is getting frustrating. Not a good sign. Lower back was torched afterwards. Had to rest for almost 8 mins before doing the squat. Squat was good though.
PEACE OUT!
BW: 59.2kg
[size=medium]Strength Phase, Block 2, Microcycle 2 (Week 6, Day 1)[/size]
Push Press
Warm-Up : 20kg x 15 reps, 25kg x 8 reps, 30kg x 4 reps, 35kg x 2 reps, 40kg x 1 rep
Worksets : 42.5kg x 4 reps, 45kg x 4 reps x 2 sets
DB Side Lateral Raise
Worksets : 20lb x 8 reps x 3 sets
Pendlay Row (Supinated Grip)
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 65kg x 4 reps x 2 sets, 70kg x 4 reps
Iso-Lateral Wide Grip Pulldown
Worksets : 40kg x 12 reps, 50kg x 8 reps, 70kg x 6 reps
Barbell Bench Press
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 65kg x 4 reps x 3 sets
Incline DB Fly
Worksets: 8kg x 8 reps, 10kg x 8 reps x 2 sets
Just an ordinary workout day, nothing extraordinary about it. Neck pain afterwards, I think I might have strained a muscle between my traps and right shoulder.
PEACE OUT!
BW: 59.2kg
[size=medium]Strength Phase, Block 2, Microcycle 2 (Week 6, Day 2)[/size]
Deadlift
Warm-Up : 50kg x 8 reps, 60kg x 5 reps, 90kg x 3 reps, 110kg x 1 rep
Worksets : 120kg x 4 reps x 2 sets, 120kg x 3 reps
Squat
Warm-Up: 50kg x 8 reps, 70kg x 4 reps, 80kg x 1 rep
Worksets : 85kg x 4 reps x 2 sets, 85kg x 6 reps
Barbell Good Morning
Worksets : 50kg x 8 reps x 3 sets
Lying Leg Curl
Worksets : 25kg x 8 reps, 30kg x 8 reps x 2 sets
Machine Standing Calf Raise
Worksets : 106kg x 8 reps, 112kg x 8 reps, 120kg x 8 reps
BW: 59.2kg
[size=medium]Strength Phase, Block 2, Microcycle 2 (Week 6, Day 2)[/size]
Push Press
Warm-Up : 20kg x 15 reps, 25kg x 8 reps, 30kg x 4 reps, 35kg x 2 reps, 40kg x 1 rep
Worksets : 40kg x 6 reps, 42.5kg x 5 reps, 45kg x 2 reps
DB Side Lateral Raise
Worksets : 15lb x 8 reps x 3 sets
Pendlay Row (Supinated Grip)
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 70kg x 4 reps x 3 sets
Chin-Up
Worksets : BW x 8 reps, BW x 7 reps, BW x 6 reps
Barbell Bench Press
Warm-up : 40kg x 15 reps, 50kg x 8 reps
Worksets : 60kg x 6 reps, 65kg x 4 reps, 70kg x 3 reps
Pec Deck
Worksets: 30kg x 8 reps x 3 sets
Meh training session. I felt something different on my lower back on the Push Presses so I decided to stay safe and not push myself this session.
+4-5 kg from last August's progress update. Gained a bit fat, but I'm happy with the progress. Fatty gainzzzzz brah! Haha!
Consistent training, decent nutrition (I ate whatever I wanted, no calorie nor macro counting) but very lousy rest/recovery. Hopefully, I'll be able to fix that poor rest/recovery in the future.
PEACE OUT!
I was browsing some old files a few days back and found some progress photos taken way back when I was still starting out. I was definitely shocked when I put the old one side by side with my most recent.
Left: 6 Months Training (4 months bulk, 2 month cut)
Right: Almost 3 years later
I'm into this game for almost 3 1/2 years now, lots of lessons learned, accumulated knowledge from reading books and internet articles, gained wisdom through experiences and have undergone a lot of ups and downs.
But..... I kept doing the GRIND. Head down, mow down 1 day at a time.
EAT (quality foods), TRAIN (as hard as you can) and REST (sleep like a baby). RINSE and REPEAT. As simple as that. Yes, it's that simple. Do that as CONSISTENT as possible for a LONG period of time, and I assure you, you'll have your GAINZZZZZ! STOP COMPLICATING YOUR LIFE.
I used to think I was hopeless, a guy with sucky genetics (small and frail frame), starting late (31 years old), poor carbohydrate tolerance and a bunch of chronic illnesses (asthma, rhinitis etc). That didn't stop me from doing what I want to do. STOP MAKING EXCUSES. Take control of your life. Be accountable for all your actions. You want to achieve something? BE THE CAPTAIN OF YOUR OWN SHIP.
Be patient. Rome wasn't built in a day, and so is your physique. Do the grind, one day at a time. Enjoy the journey. Soon, you'll get there.
PEACE OUT!
Wow! Napakasarap na pakiramdam niyan. Haha you broke the barrier of your genes haha triple thumbs up! More gainz to come sir
Salamat bro. Feeling ko kasi lately, parang walang nangyayari or rather progress has been so damn slow despite doing the grind consistently. Looking back, I came to a realization na anlaki na pala ng pagbabago. Haha! Buti na lang I always take progress photos, at least, may ebidensya nga na meron talaga pagbabago especially in times like this wherein you are starting to doubt the things that you do. Haha!
Anyway, It's not a race. There is no finish line on sight, unless you are PRO who competes. This is a lifetime commitment, not a quick fix.
BW: 59.5kg
[size=medium]Strength Phase, Block 2, Microcycle 3 (Week 7, Day 1)[/size]
Deadlift
Warm-Up : 40kg x 10 reps, 70kg x 5 reps, 90kg x 2 reps, 100kg x 1 rep
Worksets : 110kg x 6 reps, 120kg x 3 reps, 130kg x 2 reps
Squat
Warm-Up: 50kg x 8 reps, 60kg x 5 reps, 80kg x 1 rep
Worksets : 85kg x 5 reps, 90kg x 3 reps, 95kg x 2 reps (PR)
Barbell Good Morning
Worksets : 55kg x 8 reps x 3 sets (PR)
Lying Leg Curl
Worksets : 25kg x 10 reps x 3 sets
Machine Standing Calf Raise
Worksets : 112kg x 8 reps x 3 sets
Tried to pull 140kg for 1RM PR, unfortunately, I failed. Haha! Reverted back to just 130kg for 2 reps. Oh well, better luck next time. I did break a PR though on the squats! Finally broke the 200lb barrier. Yeah buddy!
PEACE OUT!
Welcome to the 200-pound club! Now time for the 100kg mark...
Thanks @Core . Will definitely work on that one. Looking forward to hit the 300-pound club on my deadlift too. Good times! Haha! :lol
BW: 59.5kg
[size=medium]Strength Phase, Block 2, Microcycle 3 (Week 7, Day 2)[/size]
Push Press
Warm-Up : 20kg x 15 reps, 25kg x 8 reps, 30kg x 5 reps, 35kg x 2 reps, 40kg x 1 rep
Worksets : 40kg x 5 reps, 42.5kg x 3 reps, 47.5kg x 2 reps (PR)
DB Side Lateral Raise
Worksets : 15lb x 8 reps x 3 sets
Pendlay Row (Supinated Grip)
Warm-up : 40kg x 15 reps, 50kg x 6 reps, 60kg x 2 reps
Worksets : 60kg x 6 reps, 70kg x 4 reps, 75kg x 2 reps
Chin-Up
Worksets : BW x 8 reps, BW x 7 reps, BW x 6 reps
Barbell Bench Press
Warm-up : 40kg x 15 reps, 50kg x 6 reps
Worksets : 60kg x 5 reps, 67.5kg x 3 reps, 75kg x 1 rep (PR)
Incline DB Flye
Worksets: 20lb x 8 reps x 2 sets, 25lb x 8 reps
PR's on both the Push Press and Bench Press. Yeah buddy!
PEACE OUT!
Anyway, it will be a scheduled deload next week and also the last for the strength phase. Looking forward to hit the Metabolic Phase.
PEACE OUT!
BW: 60kg
[size=medium]Strength Phase, Block 2, Microcycle 4 (Week 8, Day 1)[/size]
Incline DB Fly
Warm-Up : 5lb x 20 reps, 10lb x 20 reps
Worksets : 15lb x 20 reps x 3 sets
Iso-Lateral Wide Grip Pulldown
Worksets : 30kg x 20reps, 35kg x 20 reps x 2 sets
Barbell Upright Row
Worksets : 15kg x 20 reps x 3 sets
Split Squat
Worksets : 10kg x 20 reps x 3 sets (each leg)
Standing Calf Raise
Worksets : 45kg x 20 reps x 3 sets
Plank
Worksets : 60secs x 3 sets
PEACE OUT!
BW: 61.5 kg
[size=medium]Metabolic Phase, Straight Sets, Microcycle 1 (Week 1, Day 1)[/size]
30 secs rest in between sets, 30-60 secs rest in between exercises. Goal is to push through the uncomfortable feeling of lactic acid buildup due to muscle fatigue. Weight used is of secondary importance.
Incline DB Press
Warm-Up : 5lb x 20 reps, 10lb x 20 reps, 20lb x 10 reps
Worksets : 30lb x 20 reps x 2 sets, 30lb x 15 reps
1-Arm DB Row
Worksets : 35lb x 20 reps x 2 sets, 35lb x 15 reps
Seated DB Shoulder Press
Worksets : 15lb x 20 reps, 15lb x 15 reps, 10lb x 18 reps
Cable Triceps Extension
Worksets : 35kg x 20 reps x 3 sets
Seated DB Curl
Worksets : 10lb x 20 reps x 2 sets, 10lb x 15 reps
Leg Press
Worksets : 70kg x 20 reps x 3 sets
Lying Leg Curl
Worksets : 15kg x 20 reps x 2 sets, 15kg x 15 reps
Standing Calf Raise
Worksets : 58.5kg x 20 reps x 3 sets
Cable Crunch
Worksets : 60kg x 20 reps, 70kg x 20 reps x 2 sets
Finished in 40 mins with very brief rest periods. Whole body was trembling afterwards. Tough.
PEACE OUT!
Sorry bro, pero wala ako idea kung magkano ang gym memberships eh. Company provided kasi ang gym membership ko. All access pass sa kahit na anong gym within the area where I work.
I'll be home in Philippines for the whole month of June. Technically speaking, not the whole month (June 1-26 only) though. Haha!
Last year, I was supposed to meet @Core and @badass_vinch, but due to busy and hectic schedule, I wasn't able to meet them. This time around, I hope we could make it work. Group workout? Just an ordinary meet and greet? I'm fine with it. I am expecting some errands to do in Makati around 2nd-3rd week of June so hopefully, we could schedule it during that timeframe. Of course, anybody who's free on that agreed date/time is free to join. Let's make this happen.
@badass_vinch
Bro, I'll order the two shirts I mentioned on your thread. Medium size for the Natural No Easy Way and Grind All Day. No more excuses from me. I have to meet you to get the merchandise and give the payment. Hehe!
Anyway, looking forward to meet and greet with you guys.
PEACE OUT!
hopefully sana tuesday sya..
Not yet final though. I'll post updates here once I get to confirm all my commitments and schedules.
Anyway, I might be back again next week in Makati. I'll keep this thread updated para ma-schedule na.
@badass_vinch
Bro, kung available na yung shirts na order ko at available din yung time mo, let's conclude the deal. Text or call na lang sa number ko. Thanks!