Metalmorphosis: A transformation Journal of an Iron Maniak
ironpump666
Posts: 309
I Decided to start my own journal to get feed backs from the Mods and fellow members dito sa PBB. Hopefully ma update ko to palagi since im not always online.
I shift to 5x5 workout After my LASIK and after recovering from severe Fever.
Pics:
This is me nung di pa ako nag wo work out.
After 4-5 Mos. of training 3x/week:
Sorry, hindi maganda ang kuha ng fone ko kase lo-fi lang xa..
I shift to 5x5 workout After my LASIK and after recovering from severe Fever.
Pics:
This is me nung di pa ako nag wo work out.
After 4-5 Mos. of training 3x/week:
Sorry, hindi maganda ang kuha ng fone ko kase lo-fi lang xa..
Comments
Calves: Standing Calve raise: 3 x6-8
1st: 200lbs
2nd: 210lbs
3rd:: 220lbs
Seated Calve Press: 2 x6-8
1st: 100lbs
2nd: 11olbs
Squats: 4 x4-6
1st: 160lbs
2nd: 190lbs
3rd: 200lbs
4th: 210lbs
Seated Leg Press: 2 x4-6
1st: 180lbs
2nd 200lbs
Stiff Leg Dead Lifts: 3 x4-6
1st: 80lbs
2nd: 90lbs
3rd: 100lbs
sumasakit pa legs at calves ko kase 2weeks na di ako naka pag legs ayun, punished xa masyado.Abs + Back day ko sa gym mamayang hapon. looking forward for more intense workout this time.. mag 4hrs lang tulog ko kagabi kase halos boong araw akong natulog sa bahay kahapon gising lang tuwing feeding time..hahaha wala kaseng magawa eh.
Back routine for 4weeks:
ABS:
-Weighted Leg Raise: 2 x failure
weight added: 10lbs
-Cable Crunch: 2 x failure
weight added: 30lbs
BACK:
-Wide grip pull down: 3x 4-6
160-170-200lbs
-Close grip Pull down: 2 x4-6
170-180lbs
-Cable Rows: 2 x4-6
250-300lbs
Dumb Bell Rows: 1 x4-6
75-80lbs
ayos, meron na akong kasama sa Max-OT.
goodjob boss
CHEST:
-Incline Dumb Bell Bench Press: 3 x4-6
warm up set: 35lbs - 55lbs (Max - OT warm up)
Working Set: 1st: 60 2nd: 65 3rd: 70lbs
-Flat Dumb Bell Bench Press: 2 x4-6
Working Set: 1st: 65 2nd: 70lbs
-Decline Dumb Bell Bench Press: 2 x4-6
Working Set: 1st: 45 2nd: 50lbs
TRAPS:
- Barbell Shrugs: 2 x4-6
Warm Up: 40kgs - 100kgs
Working Set: 1st: 110kgs 2nd: 120kgs
- Dumb Bell Shrugs: 2 x4-6
Working Set: 1st: 80 2nd: 90lbs
Good job iron!!!
ABS:
-Weighted Leg Raise 2 xfailure
-Weighted Side bends: 2x failure
BICEPS:
-Barbell Curl: 2 x4-6
Warm up sets 10lbs - 50lbs
Working Set: 1st: 60lbs 2nd: 70lbs
-Pin Wheel Curls: 2 x4-6
Working Set:1st: 50lbs 2nd: 55lbs
-EZ Bar Curls: 2 x4-6
Working Set: 1st: 70lbs 2nd: 80lbs
good job and keep it up iron...
anu na nga pala update sa banner??no pressure ha...sana ma-up na natin sya within the week..baka kasi restricted na ko sa kabila next week..hehehe
Morning:
6:00 AM:
1 Scoop Whey Protein
6:30 am:
1 cup white rice
1 ulam (pork or chicken)
9:00 AM:
2 Slices Wheat Bread
3 Slices thin Kraft Eden Cheese
8 Oz. Low fat or Skim Milk
12:00 Nn:
1 & 1/2 - 2 cups white rice
1 Ulam (Chicken or Beef)
1 Glass Iced Tea
3:00PM:
2 Slices Wheat Bread
3 Slices thin Kraft Eden Cheese
8 Oz. Low fat or Skim Milk or 1 Scoop Whey Protein
Pre-workout (pag meron): Jack3d
5-6PM (sometimes + 15mins) - Workout
Post Workout: 1 Scoop Whey Protein
7:00 PM:
1 PM2 meal @ Mang Inasal + 1/2 rice
9:00 PM:
1 Scoop Whey Protein (with skim milk)/Casein
Note:
Pag Night shift ako, Bumibili ako ng Whole Lechon manok na Jumbo tas divide ko into 3-4 meals with 1 Cup white Rice
then when Day shift, switch lang ako from cheese to Peanut butter as an alternative Palaman.
got the materials!!!ayus!!!
salamat for exerting your effort and expertise!!!
This is my photo taken at Jan 4, 2012 @ 168lbs. water retention lang siguro yung nagpabigat sa akin nya tsaka off week ako from training.
salamat sa tip sir.. di ko maiwasan minsan yung sodium kase i just eat kung anu meron sa karenderya eh.. di nga ako mkapag clean deit neto..hahahaha
anyways, galing ako sa center for sight kanina ang had my Lsaik screening.. i a very happy kase pwede pa ako mag undergo ng surgey.. yun nga lang yung new procedure.. 95k yung damage.. i'll look forward for my new vision this wednesday.. and sa Gym namani'll do
Delts + Triceps:
-Standing DB Press: 3 x4-6
Warm up set: 20lbs - 50lbs
Working sets: 55-60-65lbs
-Military Press: 2 x4-6
Working sets: 40kgs - 42.5kgs
-Side Laterals: 2 x4-6
Working sets:45lbs-50lbs
-Tricep pushdowns: 3 x4-6
Warm Up Set: 20 - 80lbs
Working sets: 85-90-95lbs
-Skull crushers: 2 x4-6
Working sets:60lbs-65lbs
-Seated DB Externsions: 1 x4-6
Working sets: 50lbs