Stretching 10 minutes
Cable Crunches 100lbs x 4 sets
Hip Raises+20lbs x 4 sets
Incline Board Leg Raises x 3 sets
Side Bends 45lbs x 3 sets per side
Superset: Flat Iso Press and Standing Cable Rows
160lbs x 30 / 155lbs x 25
200lbs x 20 / 170lbs x 25
230lbs x 15/ 185lbs x 20
250lbs x 12/ 200lbs x 20
Superset: Incline Iso Press and Assisted Tbar Rows
200lbs x 20 / 105lbs x 15
220lbs x 15 / 135lbs x 10
240lbs x 12 / 145lbs x 8
Incline Flyes
50lbs x 15 x 3
Iso Shoulder Press
160lbs x 15
180lbs x 12 x 4
Tricep Pressdown 140lbs x 5 sets
Machine Curls 70lbs x 2 sets
Rear Raises 20lbs each x 6 sets
Front Raises 20lbs each x 4 sets
Side Raises 20lbs each x 4 sets
DB Curls 35lbs x 5 sets
Stretching 10 minutes
Cable Crunches 100lbs x 6 sets
Leg and Hip Raise combo x 6 sets
Superset: Flat Iso Press and Assisted Tbar Rows
140lbs x 30 / 105lbs x 15
180lbs x 20 / 105lbs x 15
220lbs x 15/ 105lbs x 15
Superset: Incline Iso Press and Puulups
180lbs x 20 / BW x 15
200lbs x 20 / BW x 15
220lbs x 15 / BW x 15
Cable Crossover
50lbs per side x 15 x 2
Superset: Iso Shoulder Press and Facepulls
160lbs x 15 / 70lbs x 20
180lbs x 12 / 70lbs x 20
200lbs x 10 / 70lbs x 20
Tricep Pressdown 140lbs x 5 sets
Machine Curls 70lbs x 4 sets
Rear Raises 20lbs each x 4 sets
Side Raises 20lbs each x 2 sets
DB Preacher Curls 25lbs x 4 sets
Bro, di ko sure kung natanong na sa'yo dati, pero napansin mo ba sa experience mo na mas malakas ka sa pull up pag mas mataba ang bar?
Pansin ko, mas malakas ako sa 2-inch dia. round bar kumpara sa standard 1-inch dia. round bar. Na-try ko rin sa 2-inch square bar at feel ko mas malakas ako.
@nrg500 hindi naman sa mas malakas pero mas nagagamit ko yung lats pag mataba yu g bar kasi para yung wrist directly ang humihila at hindi weak point ang grip. Parang ganito
^ Ganyan nga, bro. Napansin ko kasi, I can do 8 to 10 reps sa 1st set kahit walang warm up at kahit na mataba na ako ngayon (25% body fat na yata kasi dami na nakakapansin ng tiyan ko. he he)
baws Vinch!!! Still killing it!!! Missed reading your logs. Insane insane insane!
I'm dedicating 6 months to hypertrophy work after August. I'm a bit bothered on how to linear periodize hypertrophy blocks.
Pano ba yan boss? Would wk1 have a lower volume and lighter weight tapos wk4 higher volume na and 70%? 60-75%? Should i do scheduled over reaching over training phases after each cycle like I would in strength training? How would you go about it?
No need to change so much of what you're doing. Just use sub maximal weights for the basics/majors for higher rep ranges then add more accessory work. Get strong on the accessories naman para may progression pa din. Over reach for what? Unless titigil ka or magpapahinga ng matagal no need to over reach. That is.. if you know how to over reach?
Stretching 10 minutes
Cable Crunches x 3 sets
Leg/Hip Raises combo x 3 sets
Side Bends x 3 sets per side
Circuits:
Pullup + Assisted Tbar Rows + Incline Iso Press
BW x 10 / 105lbs x 10 / 130lbs x 30
BW x 10 / 105lbs x 10 / 170lbs x 20
BW x 10 / 105lbs x 10 / 200lbs x 15 (2 rounds)
Flat Iso Press + Assisted Tbar Rows + Pullup
180lbs x 20 / 120lbs x 8 / BW x 12 (2 rounds)
200lbs x 20 / 120lbs x 8 / BW x 12
Iso Shoulder Press + Facepull + DB Preahcer Curls
130lbs x 20 / 80lbs x 20 / 25lbs each x 15
150lbs x 15 / 80lbs x 20 / 25lbs each x 15
170lbs x 12 / 80lbs x 20 / 25lbs each x 15
Pushups
Tricep Pressdown
Machine Curls
Side Raises
Rear Raises
Front Raises
Sobra busy sa office, at hindi makakain ng maayos puro fastfood at donuts kinain ko for 2 weeks, sarap kaso pangit sa pakiramdam pag everyday. Shempre dapat may excuse lagi LOL! I feel like I'm gonna lose my gains soon.
Kinalimutan ko na itong journal ko ah!!! Ni hindi ko man lang mabuksan. Nagbubuhat pa din ako 4-5 days.
August 15, 2016
Duratio 4:20-6:30pm
Stretching 10 minutes
Cable Crunches x 3 sets
Weighted Leg Raises x 3 sets
HS Isolateral Legpress
362lbs x 30
440lbs x 30
528lbs x 20
616lbs x 15
660lbs x 12
704lbs x 12
Squats
133lbs x 15
155lbs x 12
177lbs x 10
200lbs x 8
222lbs x 7
244lbs x 6
Deadlift
234lbs x 12
267lbs x 8
287lbs x 7
308lbs x 6
320lbs x 5
234lbs x 20
Single Leg Curls
80lbs x 12 x 3 per leg
Leg Extensions
150lbs x 15 x 3
Calf Presses
360lbs x 5 sets to failure
Walk home 15 minutes
Eto lowerbody routine ko for the past weeks. Done twice a week. 2013 kong routine ito pero nabawasan ng konti. Optional ang walking lunges and alternating calf presses and raises. Bawas din abs exercises.
Giant Sets:
Flat Iso Press: 130lbs x 25 /170lbs x 20/ 200lbs x 20 / 230lbs x 15
Assisted Tbar: 120lbs x 12 (all sets)
Pullups: BW+25lbs x 12 set 1 / BW+35lbs x 10 for succeeding sets
Superset: Incline Iso Press and Pullups
200lbs x 20 / BW+35lbs x 8
230lbs x 15 / BW+35lbs x 8
250lbs x 12 / BW+35lbs x 8
Incline DB Press
55lbs each x 25
60lbs each x 25
65lbs each x 18
Superset: Incline Flyes and Assisted Tbar Rows
50lbs x 15 / 120lbs x 10 (3 sets)
Iso Shoulder Press*
170lbs x 15
190lbs x 12 x 2
*all sets finished with Rear Raises and Front Raises
DB Preacher Curls x 5 sets
Rope Pressdown x 5 sets
DB Curls 2 sets
Superset: Deadlift and Incline Iso Press
170lbs x 12 / 120lbs x 25
210lbs x 10 / 160lbs x 20
260lbs x 8 / 200lbs x 20
280lbs x 5 / 230lbs x 20
300lbs x 5 / 250lbs x 15
300lbs x 5 / 270lbs x 12
Superset: Flat Iso Press and Pullups
220lbs x 20 / BW x 10
250lbs x 15 / BW x 10
260lbs x 12 / BW x 10
270lbs x 12 / BW x 10
Superset: Iso Shoulder Press and Assisted TBar Rows
170lbs x 20 / 120lbs x 10
190lbs x 15 / 120lbs x 10
190lbs x 12 / 120lbs x 10
170lbs x 15 / 120lbs x 10
Circuit:
Rear Raises
Side Raises
Front Raises
DB Curls
Tricep Pressdown
Superset: Deadlift and Incline Iso Press
190lbs x 12 / 140lbs x 25
230lbs x 10 / 180lbs x 25
260lbs x 8 / 210lbs x 25
280lbs x 7 / 240lbs x 20
300lbs x 7 / 270lbs x 15
Superset: Incline DB Press and Assisted Tbar Rows
60lbs each x 25 / 105lbs x 20
65lbs each x 25 / 120lbs x 15
70lbs each x 20 / 135lbs x 12
Cable Crossover
50lbs per side x 15 x 2
Incline Flyes
50lbs x 15 x 2
Flat Iso Press
220lbs x 12
180lbs x 15
Iso Shoulder Press*
160lbs x 15 x 3
(*all sets finished with Rear and Side Raises using 25lbs)
Cable Rope Curls 120lbs x 5 sets
Rope Pressdown 140lbs x 5 sets
DB Curls 30lbs each x 3 sets
Front Raises 20lbs each x 4 sets
Snack (5pcs kwek kwek and 1pc butter shortbread)
Continuation....
Superset: Flat Iso Press and Assisted Tbar Rows
160lbs x 20 / 100lbs x 12
200lbs x 20 / 100lbs x 12
230lbs x 15 / 100lbs x 12
250lbs x 12 / 100lbs x 12
270lbs x 10 / 100lbs x 12
Pullups
BW x 15,5,5,5
Superset: Incline Iso Press and Assisted Tbar Rows
200lbs x 25 / 115lbs x 8
240lbs x 15 / 115lbs x 8
250lbs x 12 / 115lbs x 8
270lbs x 8 / 115lbs x 8
Iso Shoulder Press
170lbs x 15,12,12,8,8
Rear Raises x 3 sets
Side Raises x 3 sets
Rope Pressdown x 5 sets
Cable Curls x 3 sets
DB Curls x 2 sets
Comments
July 4, 2016
Duration 12:30-2:30pm
Stretching 10 minutes
Cable Crunches 100lbs x 4 sets
Hip Raises+20lbs x 4 sets
Incline Board Leg Raises x 3 sets
Side Bends 45lbs x 3 sets per side
Superset: Flat Iso Press and Standing Cable Rows
160lbs x 30 / 155lbs x 25
200lbs x 20 / 170lbs x 25
230lbs x 15/ 185lbs x 20
250lbs x 12/ 200lbs x 20
Superset: Incline Iso Press and Assisted Tbar Rows
200lbs x 20 / 105lbs x 15
220lbs x 15 / 135lbs x 10
240lbs x 12 / 145lbs x 8
Incline Flyes
50lbs x 15 x 3
Iso Shoulder Press
160lbs x 15
180lbs x 12 x 4
Tricep Pressdown 140lbs x 5 sets
Machine Curls 70lbs x 2 sets
Rear Raises 20lbs each x 6 sets
Front Raises 20lbs each x 4 sets
Side Raises 20lbs each x 4 sets
DB Curls 35lbs x 5 sets
Stretching 15 minutes
Duration 5:50-6:15pm
Machine Crunches x 3 sets
Pullups (Neutral and Vbar)
BW x 150 reps
July 5, 2016
Duration 1:40-4:00pm
Stretching 15 minutes
HS Isolateral Legpress
264lbs x 100 (straight set)
330lbs x 100 (rest pause)
418lbs x 100 (30,30,40)
506lbs x 100 (25 × 4)
Squats (100 reps total)
110lbs x 20,20
133lbs x 15,15
155lbs x 10,10
177lbs x 10
Single Leg Curls
Left: 70lbs x 100 (10x10)
Right: 70lbs x 100 (10x10)
Leg Extensions
135lbs x 100 (rest pauses)
Single Calf Raises
Left: BW x 100
Right: BW x 100
Back Extensions
BW x 20,15,15,15
Stretching 5 minutes
Walk home 15 minutes
1000-REPS LEG DAY!!!! Reps in Peace!!!!
July 6, 2016
Duration 1:00-2:00pm
Basketball
WheelChair Please haha! Mamaw talaga si Idol
July 7, 2016
Duration 2:30-3:45pm
Stretching 10 minutes
Cable Crunches 100lbs x 6 sets
Leg and Hip Raise combo x 6 sets
Superset: Flat Iso Press and Assisted Tbar Rows
140lbs x 30 / 105lbs x 15
180lbs x 20 / 105lbs x 15
220lbs x 15/ 105lbs x 15
Superset: Incline Iso Press and Puulups
180lbs x 20 / BW x 15
200lbs x 20 / BW x 15
220lbs x 15 / BW x 15
Cable Crossover
50lbs per side x 15 x 2
Superset: Iso Shoulder Press and Facepulls
160lbs x 15 / 70lbs x 20
180lbs x 12 / 70lbs x 20
200lbs x 10 / 70lbs x 20
Tricep Pressdown 140lbs x 5 sets
Machine Curls 70lbs x 4 sets
Rear Raises 20lbs each x 4 sets
Side Raises 20lbs each x 2 sets
DB Preacher Curls 25lbs x 4 sets
Duration 5:00-6:00pm
Swimming
July 9, 2016
Duration 2:40-4:30pm
Stretching 10 minutes
Cable Crunches 100lbs x 3 sets
Leg and Hip Raise combo x 3 sets
HS Isolateral Legpress
308lbs x 50
396lbs x 30
508lbs x 20
550lbs x 15
Squats
110lbs x 20
133lbs x 15
155lbs x 10
177lbs x 8,8,8
200lbs x 5,5,5
200lbs x 15
Single Leg Curls
70lbs x 15 x 3 per leg
Leg Extensions
125lbs x 20,12
150lbs x 15,15
Single Calf Raises
BW x 130 per leg
Walk home 15 minutes
Bro, di ko sure kung natanong na sa'yo dati, pero napansin mo ba sa experience mo na mas malakas ka sa pull up pag mas mataba ang bar?
Pansin ko, mas malakas ako sa 2-inch dia. round bar kumpara sa standard 1-inch dia. round bar. Na-try ko rin sa 2-inch square bar at feel ko mas malakas ako.
Thanks
@nrg500 hindi naman sa mas malakas pero mas nagagamit ko yung lats pag mataba yu g bar kasi para yung wrist directly ang humihila at hindi weak point ang grip. Parang ganito
^ Ganyan nga, bro. Napansin ko kasi, I can do 8 to 10 reps sa 1st set kahit walang warm up at kahit na mataba na ako ngayon (25% body fat na yata kasi dami na nakakapansin ng tiyan ko. he he)
Thanks
I'm dedicating 6 months to hypertrophy work after August. I'm a bit bothered on how to linear periodize hypertrophy blocks.
Pano ba yan boss? Would wk1 have a lower volume and lighter weight tapos wk4 higher volume na and 70%? 60-75%? Should i do scheduled over reaching over training phases after each cycle like I would in strength training? How would you go about it?
No need to change so much of what you're doing. Just use sub maximal weights for the basics/majors for higher rep ranges then add more accessory work. Get strong on the accessories naman para may progression pa din. Over reach for what? Unless titigil ka or magpapahinga ng matagal no need to over reach. That is.. if you know how to over reach?
July 11, 2016
Duration 3:00-4:30pm
Stretching 10 minutes
Cable Crunches x 3 sets
Leg/Hip Raises combo x 3 sets
Circuit:
Squat 125lbs x 20
Floor Press 120lbs x 30
Pullups BW x 15
Squat 145lbs x 15
Floor Press 145lbs x 20
Pullups BW x 15
Squat 165lbs x 12
Floor Press 175lbs x 15
Pullups BW x 12
Squat 185lbs x 10
Floor Press 200lbs x 10
Pullups BW+33lbs x 10
Incline DB press
50lbs each x 20
Dip Machine
250lbs x 15
HS Rows
160lbs x 20
200lbs x 15 x 2
HS Shoulder Press
120lbs x 30
140lbs x 20
160lbs x 20
Superset: Pushup and Close Grip Pullups
BW x 20 / BW x 12 (3 sets)
Rear Raises x 4 sets
Onw Arm Tricep Pressdown x 3 sets per arm
Machine Curls x 2 sets
DB Curls x 3 sets
Walkhome 15 minutes
Duration 2:45-4:10pm
Stretching 10 minutes
Cable Crunches x 3 sets
Leg/Hip Raises combo x 3 sets
Side Bends x 2 sets per side
HS Isolateral Legpress
308lbs x 25
396lbs x 20
462lbs x 15
506lbs x 15 x 3
Single Leg Curls
70lbs x 7 sets to failure per leg
Leg Extensions
120lbs x 20
150lbs x 15 x 3
Single Calf Raises
BW x 100 reps per leg
Front Squats
100lbs x 15
122lbs x 12
133lbs x 5 x 3
Walk home 15 minutes
July 13, 2016
Duration 4:45-6:20pm
Basketball
July 14, 2016
Duration 2:30-4:00pm
Stretching 10 minutes
Cable Crunches x 3 sets
Leg/Hip Raises combo x 3 sets
Side Bends x 3 sets per side
Circuits:
Pullup + Assisted Tbar Rows + Incline Iso Press
BW x 10 / 105lbs x 10 / 130lbs x 30
BW x 10 / 105lbs x 10 / 170lbs x 20
BW x 10 / 105lbs x 10 / 200lbs x 15 (2 rounds)
Flat Iso Press + Assisted Tbar Rows + Pullup
180lbs x 20 / 120lbs x 8 / BW x 12 (2 rounds)
200lbs x 20 / 120lbs x 8 / BW x 12
Iso Shoulder Press + Facepull + DB Preahcer Curls
130lbs x 20 / 80lbs x 20 / 25lbs each x 15
150lbs x 15 / 80lbs x 20 / 25lbs each x 15
170lbs x 12 / 80lbs x 20 / 25lbs each x 15
Pushups
Tricep Pressdown
Machine Curls
Side Raises
Rear Raises
Front Raises
Sobra busy sa office, at hindi makakain ng maayos puro fastfood at donuts kinain ko for 2 weeks, sarap kaso pangit sa pakiramdam pag everyday. Shempre dapat may excuse lagi LOL! I feel like I'm gonna lose my gains soon.
Currently at 175lbs
Kitang kita yung hump sa left side ng likod ko.
this is the reason why i go to the gym non stop hehehe
Kinalimutan ko na itong journal ko ah!!! Ni hindi ko man lang mabuksan. Nagbubuhat pa din ako 4-5 days.
August 15, 2016
Duratio 4:20-6:30pm
Stretching 10 minutes
Cable Crunches x 3 sets
Weighted Leg Raises x 3 sets
HS Isolateral Legpress
362lbs x 30
440lbs x 30
528lbs x 20
616lbs x 15
660lbs x 12
704lbs x 12
Squats
133lbs x 15
155lbs x 12
177lbs x 10
200lbs x 8
222lbs x 7
244lbs x 6
Deadlift
234lbs x 12
267lbs x 8
287lbs x 7
308lbs x 6
320lbs x 5
234lbs x 20
Single Leg Curls
80lbs x 12 x 3 per leg
Leg Extensions
150lbs x 15 x 3
Calf Presses
360lbs x 5 sets to failure
Walk home 15 minutes
Eto lowerbody routine ko for the past weeks. Done twice a week. 2013 kong routine ito pero nabawasan ng konti. Optional ang walking lunges and alternating calf presses and raises. Bawas din abs exercises.
Sir vinch, ilan days po pagitan kapag nag twitwice a week kayo mag lowerbody routine?
3-4 days bro. Basta kung san matapos yung prior week tuloy tuloy lang.
August 24, 2016
Duration 4:30-6:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Giant Sets:
Flat Iso Press: 130lbs x 25 /170lbs x 20/ 200lbs x 20 / 230lbs x 15
Assisted Tbar: 120lbs x 12 (all sets)
Pullups: BW+25lbs x 12 set 1 / BW+35lbs x 10 for succeeding sets
Superset: Incline Iso Press and Pullups
200lbs x 20 / BW+35lbs x 8
230lbs x 15 / BW+35lbs x 8
250lbs x 12 / BW+35lbs x 8
Incline DB Press
55lbs each x 25
60lbs each x 25
65lbs each x 18
Superset: Incline Flyes and Assisted Tbar Rows
50lbs x 15 / 120lbs x 10 (3 sets)
Iso Shoulder Press*
170lbs x 15
190lbs x 12 x 2
*all sets finished with Rear Raises and Front Raises
DB Preacher Curls x 5 sets
Rope Pressdown x 5 sets
DB Curls 2 sets
August 25, 2016
Duration 5:30-6:30pm
Stretching 10 minutes
HS Isolateral Legpress
352lbs x 25
418lbs x 25
506lbs x 15
572lbs x 12
Squats
133lbs x 20
177lbs x 12
200lbs x 10
222lbs x 6
244lbs x 4 dropset to:
177lbs x 8
133lbs x 15
Calf Presses
380lbs x 4 sets to failure
Walk home 15 minutes
August 28, 2016
Duration 8:30-10:15am
Stretching 10 minutes
Abdominal Circuit 10 minutes
Superset: Deadlift and Incline Iso Press
170lbs x 12 / 120lbs x 25
210lbs x 10 / 160lbs x 20
260lbs x 8 / 200lbs x 20
280lbs x 5 / 230lbs x 20
300lbs x 5 / 250lbs x 15
300lbs x 5 / 270lbs x 12
Superset: Flat Iso Press and Pullups
220lbs x 20 / BW x 10
250lbs x 15 / BW x 10
260lbs x 12 / BW x 10
270lbs x 12 / BW x 10
Superset: Iso Shoulder Press and Assisted TBar Rows
170lbs x 20 / 120lbs x 10
190lbs x 15 / 120lbs x 10
190lbs x 12 / 120lbs x 10
170lbs x 15 / 120lbs x 10
Circuit:
Rear Raises
Side Raises
Front Raises
DB Curls
Tricep Pressdown
August 31, 2016
Duration 9:15-10:45am
Walk 15 minutes
Abdominal Circuit 10 minutes
HS Isolateral Legpress
462lbs x 25 x 2
528lbs x 25
596lbs x 15
660lbs x 12
Squats
155lbs x 12 x 2
177lbs x 12
200lbs x 6,6,20
Single Leg Curls
70lbs x 12 x 4 per leg
Leg Extensions
155lbs x 15 x 3
Calf Presses
400lbs x 5 sets to failure
Walk home 15 minutes
September 2, 2016
Duration 2:30-4:30pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Superset: Deadlift and Incline Iso Press
190lbs x 12 / 140lbs x 25
230lbs x 10 / 180lbs x 25
260lbs x 8 / 210lbs x 25
280lbs x 7 / 240lbs x 20
300lbs x 7 / 270lbs x 15
Superset: Incline DB Press and Assisted Tbar Rows
60lbs each x 25 / 105lbs x 20
65lbs each x 25 / 120lbs x 15
70lbs each x 20 / 135lbs x 12
Cable Crossover
50lbs per side x 15 x 2
Incline Flyes
50lbs x 15 x 2
Flat Iso Press
220lbs x 12
180lbs x 15
Iso Shoulder Press*
160lbs x 15 x 3
(*all sets finished with Rear and Side Raises using 25lbs)
Cable Rope Curls 120lbs x 5 sets
Rope Pressdown 140lbs x 5 sets
DB Curls 30lbs each x 3 sets
Front Raises 20lbs each x 4 sets
Snack (5pcs kwek kwek and 1pc butter shortbread)
Continuation....
Duration 5:30-7:00pm
Basketball
Subok lang kung kaya pa.
Subok ulit kung kaya pa...
September 6, 2016
Duration 12:30-2:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Horizontal Legpress
200lbs x 20 x 3
Squats
140lbs x 10 x 3
170lbs x 10
200lbs x 8
230lbs x 6
270lbs x 3
290lbs x 2
Leg Extensions
170lbs x 15 x 4
Walking Lunges
BW+45lbs x 4 rounds
Single Leg Curls
70lbs x 12 x 3 per leg
Calf Raises
340lbs x 2 sets to failure
410lbs x 5 sets to failure
September 7, 2016
Duration 12:15-1:45pm
Stretching 10 minutes
Abdominal circuit 10 minutes
Pullups
BW x 25,5
Superset: Flat Iso Press and Assisted Tbar Rows
160lbs x 20 / 100lbs x 12
200lbs x 20 / 100lbs x 12
230lbs x 15 / 100lbs x 12
250lbs x 12 / 100lbs x 12
270lbs x 10 / 100lbs x 12
Pullups
BW x 15,5,5,5
Superset: Incline Iso Press and Assisted Tbar Rows
200lbs x 25 / 115lbs x 8
240lbs x 15 / 115lbs x 8
250lbs x 12 / 115lbs x 8
270lbs x 8 / 115lbs x 8
Iso Shoulder Press
170lbs x 15,12,12,8,8
Rear Raises x 3 sets
Side Raises x 3 sets
Rope Pressdown x 5 sets
Cable Curls x 3 sets
DB Curls x 2 sets