April 27, 2015: Monday:
Duration: 10:25 AM - 11:59 AM
5/3/1: Cycle 1 Week 3
Main: OHP
Warm up:
45 x 3 x 10
Work set:
55 x 5
65 x 3
70 x 5
Accessory:
Arnold Press:
20 x 15
25 x 10
25 x 10
25 x 10
25 x 10
Incline DB Press:
20 x 15
25 x 10
30 x 7 ( di umabot ng 10)
25 x 10
20 x 15
Superset: Flat DB Press and Flat DB Flyes
Flat DB:
20 x 15
25 x 10
25 x 10
25 x 10
20 x 15
Flyes:
10 x 15
15 x 4 x 10
Lat Pulldown (Wide)
70 x 15
60 x 15
50 x 10
50 x 12
40 x 15
Barbell Row:
45 x 20
75 x 15
95 x 10
95 x 10
105 x 9
Tricep Pushdown:
20 x 20
40 x 20
50 x 10
40 x 15
30 x 20
Done!
After 2 weeks nag timbang na ko ulit from 56kilos last time (bumaba to after nung bakasyon), 58kilos na ngayon. pero pakiramdam ko lumiliit ako. =( decided to increase my calorie intake until matapos yun 1st cycle ng 5/3/1 then will try something new sa cycle 2. puro experiement para makabisado katawan kung pano magreact :lol
After 2 weeks nag timbang na ko ulit from 56kilos last time (bumaba to after nung bakasyon), 58kilos na ngayon. pero pakiramdam ko lumiliit ako. =( decided to increase my calorie intake until matapos yun 1st cycle ng 5/3/1 then will try something new sa cycle 2. puro experiement para makabisado katawan kung pano magreact :lol
58 kgs / 127.87lbs ka lang pafs? diba same height tayo. Hindi ba parang kulang ung weight mo or over weight lang ako, haha. kasi 65.77kgs / 145lbs ako now. Nong naging 138lbs ako feeling ko nong sobrang payat ko na.
After 2 weeks nag timbang na ko ulit from 56kilos last time (bumaba to after nung bakasyon), 58kilos na ngayon. pero pakiramdam ko lumiliit ako. =( decided to increase my calorie intake until matapos yun 1st cycle ng 5/3/1 then will try something new sa cycle 2. puro experiement para makabisado katawan kung pano magreact :lol
58 kgs / 127.87lbs ka lang pafs? diba same height tayo. Hindi ba parang kulang ung weight mo or over weight lang ako, haha. kasi 65.77kgs / 145lbs ako now. Nong naging 138lbs ako feeling ko nong sobrang payat ko na.
yes sir payatot parin. sa bodybuilding sobrang payatot pa. nagkasakit din kasi after vacay.
Dyan parin naglalaro weight ko 57-59kilos. Try parin i-break yung 60kilos ulit. Hopefully this time mabasag na hehe. Basta chillax muna ko slowly but surely. Consistent at motivated parin :sport:
~2600 na. sarap kumain e. hehe. pero sa workout days lang naman yan.
~1800 din ako during rest days.
this week ko lang pala sinimulan yan. last week around 2300 lang. small increment. testing mode for 2 weeks bro
Sarap nyan, dame pagkaen, dati nag 2k+ din ako, after a month nahirapan ako huminga saka tumaas bp ko, hehe. kaya 1.8-2k lang ako, try ko ulit magdagdag this may kung ndi nako mahihirapan paghinga at tataas bp ko. ano target weight mo pafs? ano na kelan kana magsstart dito?
~2600 na. sarap kumain e. hehe. pero sa workout days lang naman yan.
~1800 din ako during rest days.
this week ko lang pala sinimulan yan. last week around 2300 lang. small increment. testing mode for 2 weeks bro
Sarap nyan, dame pagkaen, dati nag 2k+ din ako, after a month nahirapan ako huminga saka tumaas bp ko, hehe. kaya 1.8-2k lang ako, try ko ulit magdagdag this may kung ndi nako mahihirapan paghinga at tataas bp ko. ano target weight mo pafs? ano na kelan kana magsstart dito?
target weight? ang naiisip ko 65kilos pero ngayon iniisip ko muna na tumuntong na sa 60's hehe. wala pa definite date bro e. imessage kita pagnalaman ko exact date. after contract signing more or less 20 days before first day sabi ni She.
Comments
April 1, 2015
Squats:
45 x 8
75 x 8
95 x 8
105 x 8
115 x 2 x 8
OHP:
45 x 10
55 x 10
65 x 2 x 6/5
70 x 5 x 5
Deadlift:
95 x 8
125 x 8
145 x 2 x 5
Main Done!
Pull ups:
BW x 2 x 5
Superset: Arnold Press / Seated DB Press
Arnold Press:
15 x 15
20 x 15
25 x 10
30 x 8
Seated DB Press:
15 x 15
20 x 10
25 x 2 x 8/7
Lat Pulldown (neutral)
50 x 4 x 10
Shoulder Press Machine
50 x 2 x 10/8
80 x 6
Plate Shrugs:
25 x 3 x 10
Biceps
Done. Rest mode saka research for my next program.
Squats:
45 x 2 x 10
75 x 8
95 x 8
115 x 8
125 x 8
130 x 3 x 5
Bench Press:
45 x 2 x 10
75 x 10
85 x 10
95 x 2 x 5
100 x 3 x 5
Barbell Row:
45 x 2 x 20
75 x 20
85 x 15
95 x 8
100 x 3 x 5
Incline BP:
45 x 2 x 10
55 x 10
65 x 3 x 5
Dips:
BW x 3 x 12
Superset
Incline DB Press:
25 x 3 x 10
Flat DB Flyes:
15 x 3 x 10
Pec deck:
50/80/100/110 x 4 x 10/10/10/8
Lat pulldown:
Wide
60 x 3 x 10/8/8
Reverse
60/70/70 x 3 x 10/10/8
Standing pull (tinry kanina)
10 x 3 x 10/15/15
Shrugs:
Plate 25 x 3 x 20
BB 95 x 3 x 15
Triceps
Done!
Last workout of the week. Vacation mode. will change program next week
Squats:
45 x 2 x 15
95 x 10
125 x 10
135 x 3 x 5
OHP:
45 x 2 x 15
55 x 10
65 x 2 x 5
70 x 3 x 5/4/3
75 x 2 x 3/1
Deadlift:
45 x 10
105 x 10
125 x 8
145 x 5
165 x 5 *mixed grip*
Pull ups
BW x 2 x 5
Leg extension (first try)
15 x 15 (WU)
3 sets of 20
30/40/45
Lying Leg Curls (first try)
3 sets of 15
15/30/45
Machine Calf raises:
100/150 x 2 x 20
200/250 x 2 x 15
One Arm Shoulder Press:
20 x 15
25 x 10
30 x 8
Arnold Press:
20 x 10
25 x 3 x 10
Superset:
Plate Front Raise 25 x 3 x 10
DB Side Lateral 15 x 3 x 10
Machine Press:
3 sets of 10
30/50/60
Shrugs:
25 (Plate) x 20
30 (DB) x 20
35 (DB) x 20
40 (DB) x 20
Lat Pulldown:
(Neutral)
40 x 3 x 15
(Standing straight Arm pulldown)
10 x 3 x 15
Biceps
Done!
Officially started Wendler 5/3/1 as my new program. Accesory exercise by Dave Tate's Periodization Bible . Salamat sir @rtravino29 cheers.
Susundan ko muna to:
Day 1: OHP / Accessory: Chest
Day 2: Deadlift
Day 3: Rest
Day 4: Bench Press Accessory: Shoulder
Day 5: Squat
April 13, 2015: Monday:
5/3/1: Week 1
Main: OHP
Warm up:
45 x 3 x 15/15/10
* wala ako pang warm up below 45lbs (Oly bar)
Work set:
50 x 5
55 x 5
65 x 5
Accessory: (45 second rest)
Flat DB Press:
Warm up:
15 x 2 x 10
Work set:
20 x 5 x 10
Incline DB Press:
Warm up:
15 x 2 x 10
Work set:
20 x 5 x 10
Lat Pulldown (Wide):
40 x 5 x 10
Barbell Row:
Warm up:
45 x 20
55 x 20
Work set:
65 x 5 x 10
Single Arm Cable Tricep Pushdown
Warm up:
10 x 2 x 15
Work set:
20 x 5 x 10/10/10/9/8 (Right)
20 x 5 x 10/10/10/10/10 (Left)
* Mali ako na ginamit na handle dapat pala yun dalawang kamay nakahawak. Mas malakas pa left ko haha
Done!
Nilagnat after haha pagod pa ata.Thanks din @dimzon03 cheers
Duration: 11:35 AM - 12:50 PM
5/3/1: Week 1
Main: Deadlift
Warm up:
75 x 8
85 x 8
105 x 8
Work set:
115 x 5
130 x 5
150 x 8
Accessory:
Leg Extension:
Warm up:
15 x 20
Work set:
30 x 5 x 15
Leg curl:
15 x 20
*supposedly superset kaso di ok tyan ko. may feeling na di maganda :lol
Leg Press:
100 x 5 x 10
Machine Calf Raises:
100 x 5 x 20
Hanging Leg Raises:
BW x 5 x 10
Done!
Medyo di pa nakakabawi sa pagod. Nilagnat pa kagabi. Alalay din kasi baka mabinat.
Next time baka add ako hack squat or squat mismo. di pa kasi ko marunong nung Barbell hack squat tapos di pa ok pakiramdam.
masama yung pagbabakasyon lol trangkaso + LBM inabot pagbalik haha
nangangapa pa ko dito sa program. aral mode pa.
Duration: 10:54 AM - 12:20 PM
5/3/1: Week 1
Main: Bench Press (45 second rest)
Warm up:
45 x 15
55 x 15
65 x 10
Work set:
70 x 5
80 x 5
90 x 8
Accessory:
Incline BP:
45 x 15
45 x 15
55 x 10
60 x 10
55 x 10
DB Shoulder Press:
15 x 15
20 x 12
25 x 10
25 x 10
25 x 10
Superset: Plate Front Raise/Side Lateral Raise
Plate Front Raise:
25 x 5 x 10
Side Lateral Raise:
10 x 15
15 x 3 x 10
10 x 15
Straight Arm Pulldown:
10 x 3 x 10
20 x 7
10 x 10
DB Shrugs:
25 x 20
30 x 20
35 x 20
40 x 20
45 x 20
Superset: Bicep Curl (Wide and Closed grip)
10 x 15
10 x 15
15 x 15
20 x 15
25 x 0 Failed - di ko maiangat
20 x 10
Overhead Cable Curl (each):
10 x 5 x 10
Done!
Duration: 10:34 AM - 11:55 AM
5/3/1: Week 1
Squat day!!! :yahoo: namiss ko rin magsquat!
Main: Squat (45 second rest)
Warm up:
65 x 20
75 x 15
90 x 10
Work set:
95 x 5
110 x 5
125 x 8
Accessory:
Leg Extension:
15 x 20
15 x 15
30 x 10
40 x 10
45 x 10
Lying Leg Curl:
15 x 10
15 x 12
20 x 10
30 x 10
20 x 12
* nakakatae tong exercise nato :twitcy:
Leg Press:
100 x 10
100 x 12
130 x 10
130 x 12
150 x 10
Hanging Leg Raises:
BW x 5 x 20
Done!
Duration: 9:59 AM - 11:59 AM
5/3/1: Cycle 1 Week 2
Main: OHP
Warm up:
45 x 3 x 15/15/10
Work set:
50 x 5
60 x 3
65 x 5
Accessory:
Arnold Press:
15 x 12
20 x 12
25 x 12
25 x 10
25 x 10
Flat DB Press:
15 x 15
20 x 12
25 x 12
25 x 10
25 x 10
Superset: Incline DB Press and Flat DB Flyes
Incline DB:
20 x 5 x 10
Flyes:
10 x 2 x 15
15 x 3 x 10
Lat Pulldown (Wide)
40 x 15
50 x 15
60 x 3 x 10
Barbell Row:
45 x 15
55 x 15
65 x 15
75 x 15
95 x 10
Tricep Pushdown:
10 x 20
20 x 20
40 x 15
30 x 15
50 x 10
Done!
Duration: 10:10 AM - 11:50 PM
5/3/1: Cycle 1 Week 2
Main: Deadlift
Warm up:
75 x 10
95 x 10
105 x 10
Work set:
125 x 3
140 x 3
160 x 3
Accessory:
Superset: Leg Extension/Lying Leg Curl
Leg Extension:
15 x 15
30 x 15
40 x 15
45 x 15
50 x 15
Leg curl:
15 x 10
15 x 10
20 x 10
25 x 10
15 x 12
Leg Press:
100 x 5 x 15
Machine Calf Raises:
100 x 5 x 20
Hanging Leg Raises:
BW x 5 x 10
Cable Curl (Wide anc Closed)
20 x 15
30 x 15
20 x 15
10 x 15
Done!
Duration: 10:40 AM - 12:20 PM
5/3/1: Cycle 1 Week 2
Main: Bench Press
Warm up:
45 x 20
55 x 15
65 x 10
Work set:
75 x 3
85 x 3
95 x 6
Accessory:
Incline BP:
45 x 15
55 x 15
60 x 10
60 x 10
60 x 10
DB Shoulder Press:
15 x 15
20 x 12
25 x 12
25 x 10
25 x 10
Superset: Plate Front Raise/Side Lateral Raise
Plate Front Raise:
25 x 5 x 12
Side Lateral Raise:
10 x 2 x 10
15 x 10
10 x 2 x 10
Straight Arm Pulldown:
10 x 2 x 20
20 x 10
10 x 2 x 20
DB Shrugs:
25 x 20
30 x 20
35 x 20
40 x 20
45 x 20
Superset: Bicep Curl (Wide and Closed grip)
10 x 15
10 x 15
15 x 15
15 x 15
15 x 10
Overhead Cable Curl (each):
10 x 5 x 10
Done!
Yes squat day tomorrow! :yahoo:
balitaan kita bro :sport:
Duration: 12:05 PM - 1:10 PM
5/3/1: Cycle 1 Week 2
Squat day!
Main: Squat
Warm up:
45 x 15
65 x 10
75 x 10
95 x 10
Work set:
105 x 3
120 x 3
135 x 5 (medyo nanibago ulit)
Accessory:
Leg Extension:
15 x 20
30 x 20
40 x 20
50 x 20
55 x 20
Lying Leg Curl:
15 x 15
15 x 15
15 x 15
15 x 15
15 x 15
*nakakatae :arghh: :lol
Leg Press:
100 x 10
100 x 10
130 x 10
140 x 10
150 x 10
Machine Calf Raises:
200 x 5 x 15
Hanging Leg Raises:
BW x 5 x 20
Done!
Duration: 10:25 AM - 11:59 AM
5/3/1: Cycle 1 Week 3
Main: OHP
Warm up:
45 x 3 x 10
Work set:
55 x 5
65 x 3
70 x 5
Accessory:
Arnold Press:
20 x 15
25 x 10
25 x 10
25 x 10
25 x 10
Incline DB Press:
20 x 15
25 x 10
30 x 7 ( di umabot ng 10)
25 x 10
20 x 15
Superset: Flat DB Press and Flat DB Flyes
Flat DB:
20 x 15
25 x 10
25 x 10
25 x 10
20 x 15
Flyes:
10 x 15
15 x 4 x 10
Lat Pulldown (Wide)
70 x 15
60 x 15
50 x 10
50 x 12
40 x 15
Barbell Row:
45 x 20
75 x 15
95 x 10
95 x 10
105 x 9
Tricep Pushdown:
20 x 20
40 x 20
50 x 10
40 x 15
30 x 20
Done!
After 2 weeks nag timbang na ko ulit from 56kilos last time (bumaba to after nung bakasyon), 58kilos na ngayon. pero pakiramdam ko lumiliit ako. =( decided to increase my calorie intake until matapos yun 1st cycle ng 5/3/1 then will try something new sa cycle 2. puro experiement para makabisado katawan kung pano magreact :lol
Duration: 10:25 AM - 11:34 AM
5/3/1: Cycle 1 Week 3
Main: Deadlift
Warm up:
75 x 12
85 x 12
105 x 12
Work set:
130 x 5
150 x 3
165 x 5
Accessory:
Leg Extension:
25 x 15
50 x 15
65 x 15
70 x 15
75 x 15
Leg curl:
15 x 15
15 x 15
20 x 10
20 x 10
15 x 15
* slowly getting used to it. hopefully maitaas na rin soon.
Superset: Leg Press/Machine Calf Raises
Leg Press:
120 x 5 x 12
Machine Calf Raises:
100 x 5 x 20
Hanging Leg Raises:
BW x 5 x 10
Done!
58 kgs / 127.87lbs ka lang pafs? diba same height tayo. Hindi ba parang kulang ung weight mo or over weight lang ako, haha. kasi 65.77kgs / 145lbs ako now. Nong naging 138lbs ako feeling ko nong sobrang payat ko na.
yes sir payatot parin. sa bodybuilding sobrang payatot pa. nagkasakit din kasi after vacay.
Dyan parin naglalaro weight ko 57-59kilos. Try parin i-break yung 60kilos ulit. Hopefully this time mabasag na hehe. Basta chillax muna ko slowly but surely. Consistent at motivated parin :sport:
~2600 na. sarap kumain e. hehe. pero sa workout days lang naman yan.
~1800 din ako during rest days.
this week ko lang pala sinimulan yan. last week around 2300 lang. small increment. testing mode for 2 weeks bro
Sarap nyan, dame pagkaen, dati nag 2k+ din ako, after a month nahirapan ako huminga saka tumaas bp ko, hehe. kaya 1.8-2k lang ako, try ko ulit magdagdag this may kung ndi nako mahihirapan paghinga at tataas bp ko. ano target weight mo pafs? ano na kelan kana magsstart dito?
target weight? ang naiisip ko 65kilos pero ngayon iniisip ko muna na tumuntong na sa 60's hehe. wala pa definite date bro e. imessage kita pagnalaman ko exact date. after contract signing more or less 20 days before first day sabi ni She.
http://pinoybodybuilding.com/Thread-Small-Man-Wiji?page=26
oo kapal nga nya e. pagdirty bulking di nako nagko-compute ang hirap haha. mirror parin pangcheck kung need na magadjust
Duration: 10:15 AM - 12:00 NN
5/3/1: Cycle 1 Week 3
Main: Bench Press
Warm up:
45 x 15
55 x 10
65 x 10
Work set:
80 x 5
90 x 3
100 x 5
Accessory:
Incline BP:
45 x 15
55 x 10
60 x 10
65 x 10
70 x 10 yey PR!
DB Shoulder Press:
20 x 15
25 x 10
25 x 10
25 x 10
25 x 6
25 x 3
Superset: Front Raise/Side Lateral Raise
Front Raise:
25 x 2 x 15
30 x 10 (DB) - medyo di ok tama sakin kaya balik plate
25 x 2 x 15
One-arm Side Lateral Raise (each):
15 x 2 x 15
20 x 2 x 10
15 x 15
Straight Arm Pulldown:
10 x 20
20 x 17 - yey ok narin sa 20s
20 x 12
20 x 10
10 x 20
DB Shrugs:
30 x 20
35 x 20
40 x 20
45 x 20
50 x 10 - bigat na!
Superset: Bicep Curl (Wide and Closed grip)
10 x 15
15 x 15
15 x 15
20 x 10
20 x 10
Overhead Cable Curl (each):
10 x 3 x 15
20 x 10
10 x 15
Done!
may kasabay ako na sinabihan ako lumalapad ka na. nakakatuwa pagnapapansin na rin kahit pano yun pawis at oras na ginugugol sa gym
Nice, congrats pafs. Post na pic :lol
soon. pero dont expect lol di ko alam san sya nagbased e haha. lumapad din tyan ko baka isa rin yun sa tinutukoy nya :lol
haha pareho tayo, kasabay paglapad ung tyan.