[align=center]-WEEK 2-[/align] Year 3, Day 114 [size=x-small](May 9, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Forced my way to grip the bars despite pain on the calluses. Can't afford to waste time.
Was about to leave at 4pm, then rain fell hard. Which lasted 'til 7pm. NO WORKOUT. I could either take risk to work it out to Dagupan City, but that'll leave me arriving as late as 10pm. Spent the rest of the evening, reading...
"One of my core philosophies in training—and life—is not only to accept, but also embrace, the fact that we must improvise. Advanced practitioners of the human flag know what I'm talking about. Sometimes the rulebook has to go out the window."
[align=center] Al Kavadlo standing on Danny Kavadlo performing weighted human flag.[/align][align=right][size=x-small]Source: bodybuilding.com[/size][/align]
[align=center]-WEEK 2-[/align] Year 3, Day 115 [size=x-small](May 11, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Still having a hard time to gauge form on these narrow Flat Barbell Benches. And took some damn time to collect and assemble those DB's. [size=x-small](Gonna kick that 80's back and rep it up for 8's after several weeks from now!)[/size] Still going to stick on 15's for Leg Lifts 'til next week. [size=x-small](Supposed to be 10's)[/size]
Did some test. [size=x-small](Not the AAS.)[/size] Did leg pressed quite easy on sled here...
[align=center]-WEEK 3-[/align] Year 3, Day 116 [size=x-small](May 12, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym. BW:172lbs~???lbs
Did Leg Pressed on the sled here with the pre-loaded plates. It's no use even at 105lbs. There's much strain on knee area as opposed to the thighs. Again, merged two workouts in single session.
Anyway, Combichrist FTW!
Low Bar Squats - 140lbsx15, 160lbsx15, 185lbsx12, 215lbsx10, 255lbsx8 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 105lbsx12x3 [RESTS: 1min]
Standing Calf Raise [MAX stack: 200lbs] - stackx15x2 [REST: 1min]
Barbell Curls (straight bar) - 70lbsx8x2 x7, x5 [REST: 1min]
Standing Alt. Dumbbell Curls - 30'sx8x2 x12, x12 [REST: 1min]
Skull Crushers - 80lbsx8x2 x8, x5 [REST: 1min] < DISTRACTED. Getting a hard pain on the left shoulder. Before I knew it, accidentally lied on the microphone part of of the earphones attached on my back.
Tricep Cable Press Downs - 90lbsx12x2 [REST: 30sec]
Weighted Dips - BW+10lbsx6x2 x15, x7, x8 [RESTS: 1-2min]
Hammer Curls - 20'sx12x2 [REST: 1min]
Then some short practice posing 'til a short blackout hit.
[align=center]-WEEK 3-[/align] Year 3, Day 117 [size=x-small](May 13, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Late shoulder workout progress update. Forgot the training log, towel and water bottle here at the gym. Fortunately, to retrieve it this last hours of the gym this evening.
Was about to leave at 4pm, then rain fell hard. Which lasted 'til 7pm. NO WORKOUT. I could either take risk to work it out to Dagupan City, but that'll leave me arriving as late as 10pm. Spent the rest of the evening, reading...
"One of my core philosophies in training—and life—is not only to accept, but also embrace, the fact that we must improvise. Advanced practitioners of the human flag know what I'm talking about. Sometimes the rulebook has to go out the window."
[align=center] Al Kavadlo standing on Danny Kavadlo performing weighted human flag.[/align][align=right][size=x-small]Source: bodybuilding.com[/size][/align]
human flag is usually done by gripping a vertical bar, grabbed by an arm pulling on top and the other arm pushing below. medyo cheat konti ito grabbing a horizontal bar which is easy to grip and then instead of pushing arm below, this is more like strengthening your arm to maintain a straight body, also note the angle of the arm above (less pulling). but still, with the man standing on top made this really difficult. maybe if only he stood farther to the hips, the human flag would be sweating a bucket. :biggrin:
[align=center]-WEEK 3-[/align] Year 3, Day 119 [size=x-small](May 15, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Fixed the pyramid scheme for Flat Barbell Bench Press. IMPROVISED. Used couple pairs of 35lb plates for Incline Dumbbell Bench Press. Had a hard time cleaning the DBs 'coz of a metal platform (for the feet) on the bench.
[align=center]-WEEK 4-[/align] Year 3, Day 120 [size=x-small](May 16, 2014)[/size]
Midnight. Home...
REST Day as usual. Off to Mangatarem few hours from now. Some sort of out of town social gatherings again.
[align=center]-WEEK 4-[/align] Year 3, Day 121 [size=x-small](May 17, 2014)[/size]
Morning. Sa may resort sa Mangatarem... Dandan Gardens.
Woke up after more or less 5hrs of sleep. Arrived around 9am. Lots of people packed on all three pools all of the time. Decided to cool off under the next tent nearby with a can of light beer. Seems, I'm starting to have the liking with beers. That cold feeling on the throat! [size=x-small](The last time I felt that was drinking cola.)[/size] But I still despise the goddamn bitter taste. Happenstance, that some of the members of Ram's Fitness/fellow members of the Pangasinan Bodybuilding Association was also there. Didn't ate much today, I guess I had only two small meals [size=x-small](protein/carb wise choices)[/size] during the whole time of the occasion. Feeling languid 'coz of the radiating heat from concretes and rocks!
Left the place by afternoon—5pm. Found a small piece of chalk [size=x-small](probably calcium carbonate)[/size] yesterday on way going to the car. Though not the grade of chalk used on weightlifting [size=x-small](magnesium carbonate)[/size].
[align=center]-WEEK 4-[/align] Year 3, Day 122 [size=x-small](May 18, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yet another 5hr-sleep earlier this morning. Then another couple hrs near midday. Had only a small meal hours before WO. And guess what? Not much protein. [size=x-small](What the hell am I doing???)[/size] So as the past two days, sleep-deprived and lack food intake has taken its toll...
[align=center]-WEEK 4-[/align] Year 3, Day 123 [size=x-small](May 19, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym. BW:172lbs~???lbs
6hrs sleep earlier this day. Felt light-headed and mild headache after near top sets of Low Bar Squats. Still lot left on tank on the last set.
[align=center]-WEEK 4-[/align] Year 3, Day 126 [size=x-small](May 22, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Did manipulate salt intake for the past few weeks. Avoid sauces/sugared drinks as much as possible. Measured waistline, as it turns out, from 33 [size=x-small](the other week ago)[/size] down to 32. Did hot compressed thigh area for the past three days, especially on the teardrop muscles. Ate almost twice the usual amount of roasted chicken breasts. Decided to bust the irons despite DOMS on the thighs. Arrived at 7pm, but started near 8pm, I think. Took the time to warm-up enough.
Conventional Deadlift - (Overhand Grip) 130lbsx15, 185lbsx15, (Mixed Grip) 230lbsx12, 265lbsx10 x6, 295lbsx8 x4, (Overhand Grip) 225lbsx10 x6 [1st-4th set RESTS: 3-5min][5th set REST: 5min][6th set REST: 3min] < MISSED. Due to loss of grip.
Pull-ups - BWx10, x6, x4, x3, x5 [RESTS: 1-3min]
Pull Downs - 160lbsx6x3 x4 (-20%) 130lbsx8, x8, x8 [RESTS: 1-3min] < REDUCED. Due to form.
Seated Cable Rows (straight bar) - 170lbsx6x2 x7, x7, x8 (130lbsx12 warm-up) [RESTS: 1-2min]
Bent Over Barbell Rows - 165lbsx6x2 x8, x8, 125lbsx12 [RESTS: 1-3min]
Standing Calf Raise [MAX stack: 200lbs] - 200lbsx17x2 [REST: 1min]
Left the gym past 9:35pm. Past gym closing time. Took the risk to walk that 350m road under rage of the thunderstorms striking few kilometers next. Had another roasted chicken leftovers by late evening—10pm.
[align=center]-WEEK 4-[/align] Year 3, Day 127 [size=x-small](May 23, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
30min nap prior WO.
[align=center]-WEEK 5-[/align] Year 3, Day 130 [size=x-small](May 26, 2014)[/size] BW:172lbs~???lbs
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Forgot to pack the log book on the bag. Ended up with guestimates and calculations on some lifts...
[align=center]-WEEK 5-[/align] Year 3, Day 132 [size=x-small](May 28, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Used the same weight scheme on Standing Overhead Press from the last week.
Had 4 boiled eggs, sinigang na bangus with rice, several small, stale sweet potatoes [size=x-small](previously cooked and stored on the fridge yesterday.)[/size]
Comments
Year 3, Day 114 [size=x-small](May 9, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Forced my way to grip the bars despite pain on the calluses. Can't afford to waste time.
Conventional Deadlift - (Overhand Grip) 110lbsx15, 165lbsx15, (Mixed Grip) 210lbsx12, 245lbsx8, 275lbsx6, (Overhand Grip) 205lbsx8 [1st-4th set REST: 3-5min][REST: 5min][REST: 2min]
Pull-ups - BWx9, x7, x6, x4 [RESTS: 3min]
Pull Downs - 140lbsx6x3 [RESTS: 1-2min]
Seated Cable Rows (straight bar) - 150lbsx6x2 x10, x10 [REST: 2min]
Bent Over Barbell Rows - 155lbsx6x2 x8, x8, 115lbsx12 [RESTS: 1-3min]
Year 3, Day 115 [size=x-small](May 11, 2014)[/size]
Afternoon. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Still having a hard time to gauge form on these narrow Flat Barbell Benches. And took some damn time to collect and assemble those DB's. [size=x-small](Gonna kick that 80's back and rep it up for 8's after several weeks from now!)[/size] Still going to stick on 15's for Leg Lifts 'til next week. [size=x-small](Supposed to be 10's)[/size]
Did some test. [size=x-small](Not the AAS.)[/size] Did leg pressed quite easy on sled here...
Flat Barbell Bench Press - 120lbsx15, 140lbsx12, 150lbsx9, 165lbsx6, 125lbsx10 [RESTS: 2-5min]
30º Incline Dumbbell Bench Press - 60'sx9x3 x12, 65'sx9, 70'sx6, 75'sx4, 80'sx3 [RESTS: 3-5+min]
Weighted Dips - BW+15lbsx6x2, x12, x8, x8 [RESTS: 2min]
Leg Lifts - BW+15'sx15x2 x15, x12 [REST: 2min]
Incline Crunches - BW+10lbsx10x2 [REST: 2min]
Leg Press - 255lbsx10, x12 [REST: 1min]
Year 3, Day 116 [size=x-small](May 12, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
BW: 172lbs ~ ???lbs
Did Leg Pressed on the sled here with the pre-loaded plates. It's no use even at 105lbs. There's much strain on knee area as opposed to the thighs. Again, merged two workouts in single session.
Anyway, Combichrist FTW!
Low Bar Squats - 140lbsx15, 160lbsx15, 185lbsx12, 215lbsx10, 255lbsx8 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 105lbsx12x3 [RESTS: 1min]
Standing Calf Raise [MAX stack: 200lbs] - stackx15x2 [REST: 1min]
Barbell Curls (straight bar) - 70lbsx8x2 x7, x5 [REST: 1min]
Standing Alt. Dumbbell Curls - 30'sx8x2 x12, x12 [REST: 1min]
Skull Crushers - 80lbsx8x2 x8, x5 [REST: 1min] < DISTRACTED. Getting a hard pain on the left shoulder. Before I knew it, accidentally lied on the microphone part of of the earphones attached on my back.
Tricep Cable Press Downs - 90lbsx12x2 [REST: 30sec]
Weighted Dips - BW+10lbsx6x2 x15, x7, x8 [RESTS: 1-2min]
Hammer Curls - 20'sx12x2 [REST: 1min]
Then some short practice posing 'til a short blackout hit.
Year 3, Day 117 [size=x-small](May 13, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Late shoulder workout progress update. Forgot the training log, towel and water bottle here at the gym. Fortunately, to retrieve it this last hours of the gym this evening.
Standing Overhead Press - 55lbsx15, 65lbsx12, 75lbsx10, 90lbsx8 x6, 105lbsx6, 80lbsx10 x9 [1st-4th set RESTS: 1½-2min][5th set REST: 4min][6th set REST: 2min]
Seated Arnold Press - 40'sx6x2 x10, x7, x7 [RESTS: 1min]
Dumbbell Side Laterals - 15'sx8x2 x12, x12 [REST: 1min]
Barbell Shrugs - 220lbsx6x2 x12, x12 [REST: 1min]
Upright Rows - 95lbsx6x2 x8, x6 [REST: 1min]
human flag is usually done by gripping a vertical bar, grabbed by an arm pulling on top and the other arm pushing below. medyo cheat konti ito grabbing a horizontal bar which is easy to grip and then instead of pushing arm below, this is more like strengthening your arm to maintain a straight body, also note the angle of the arm above (less pulling). but still, with the man standing on top made this really difficult. maybe if only he stood farther to the hips, the human flag would be sweating a bucket. :biggrin:
Year 3, Day 118 [size=x-small](May 14, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Conventional Deadlift - (Overhand Grip) 120lbsx15, 175lbsx15, (Mixed Grip) 220lbsx12, 255lbsx8 x10, 285lbsx6, (Overhand Grip) 215lbsx10 [1st-4th set RESTS: 3-5min][5th set REST: 5min][6th set REST: 3min]
Pull Downs - 150lbsx6x3 x8, x8, x6 [RESTS: 1min]
Pull-ups - BWx5, x5, x4, x3, x5 [RESTS: 1-3min]
Seated Cable Rows (straight bar) - 160lbsx6x2 x10, x10 [REST: 2min]
Bent Over Barbell Rows - 160lbsx6x2 x8, x8, 120lbsx12 [RESTS: 2-4min]
Standing Calf Raise [MAX stack: 200lbs] - stackx16x2 [REST: 1min]
Year 3, Day 119 [size=x-small](May 15, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Fixed the pyramid scheme for Flat Barbell Bench Press. IMPROVISED. Used couple pairs of 35lb plates for Incline Dumbbell Bench Press. Had a hard time cleaning the DBs 'coz of a metal platform (for the feet) on the bench.
Flat Barbell Bench Press - 90lbsx15, 105lbsx12 x15, 125lbsx10 x12, 145lbsx8, 170lbsx6 [1st-4th set RESTS: 2min][5th set REST: 4min]
30º Incline Dumbbell Bench Press - 70'sx6x3 x8, x4, x4 [RESTS: 2-3min]
Weighted Dips - BW+15lbsx15x2 x12, x8, x8 [RESTS: 2-3min]
Leg Lifts - BW+15'sx15x2 [REST: 1min]
Incline Crunches - BW+15lbsx10x2 [REST: 1½min]
Year 3, Day 120 [size=x-small](May 16, 2014)[/size]
Midnight. Home...
REST Day as usual. Off to Mangatarem few hours from now. Some sort of out of town social gatherings again.
Year 3, Day 121 [size=x-small](May 17, 2014)[/size]
Morning. Sa may resort sa Mangatarem... Dandan Gardens.
Woke up after more or less 5hrs of sleep. Arrived around 9am. Lots of people packed on all three pools all of the time. Decided to cool off under the next tent nearby with a can of light beer. Seems, I'm starting to have the liking with beers. That cold feeling on the throat! [size=x-small](The last time I felt that was drinking cola.)[/size] But I still despise the goddamn bitter taste. Happenstance, that some of the members of Ram's Fitness/fellow members of the Pangasinan Bodybuilding Association was also there. Didn't ate much today, I guess I had only two small meals [size=x-small](protein/carb wise choices)[/size] during the whole time of the occasion. Feeling languid 'coz of the radiating heat from concretes and rocks!
Left the place by afternoon—5pm. Found a small piece of chalk [size=x-small](probably calcium carbonate)[/size] yesterday on way going to the car. Though not the grade of chalk used on weightlifting [size=x-small](magnesium carbonate)[/size].
[align=center]Dandan Garden's Parking Lot, Brgy. Paul, Mangatarem
Large ice cube-sized porous chalk
[/align]
Year 3, Day 122 [size=x-small](May 18, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yet another 5hr-sleep earlier this morning. Then another couple hrs near midday. Had only a small meal hours before WO. And guess what? Not much protein. [size=x-small](What the hell am I doing???)[/size] So as the past two days, sleep-deprived and lack food intake has taken its toll...
Flat Barbell Bench Press - 95lbsx15, 110lbsx12 x15, 130lbsx10 x12, 150lbsx8 x7, 175lbsx6 (spot) [1st-4th set RESTS: 2-3min][5th set REST: 5min]
30º Incline Dumbbell Bench Press - 70'sx6x3 x3, x2, x2 (50'sx6 warm-up) [RESTS: 2-5min]
Weighted Dips - BW+15lbsx15x2 x10, x10, x9 [RESTS: 2min]
Leg Lifts - BW+20'sx15x2 [REST: 1min] < MISSED. Due to gym closing time.
Incline Crunches - BW+20lbsx10x2 [REST: 1min]
Natapos nga, ang kaso lame yung WO. Magsasara na nga eh, hinihintay lang akong matapos...
Sanay na'ko dyan. Pero iniiwasan ko 'yang last-hour lifting habit na 'yan. Actually hindi yung dahil sa hindi natapos eh. Yung mismong natapos.
Lagi mo ako sigurong naabutang online dito hanggang madaling araw?
LOL. May naiwanang nakabukas siguro sa PBB tab sa browser, habang overnight na nagdo-download ng movies...
Year 3, Day 123 [size=x-small](May 19, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
BW: 172lbs ~ ???lbs
6hrs sleep earlier this day. Felt light-headed and mild headache after near top sets of Low Bar Squats. Still lot left on tank on the last set.
Low Bar Squats - 150lbsx15, 170lbsx15, 195lbsx12, 225lbsx10, 265lbsx8 x4 [1st-4th set RESTS: 2-5min][5th set REST: 6½min]
Leg Press - 265lbsx12x2 [REST: 2min]
Standing Calf Raise [MAX stack: 200lbs] - stackx16x2 [REST: 1min]
Barbell Curls (straight bar) - 75lbsx8x2 x7, x4 (40lbsx12, 55lbsx10 warm-up) [RESTS: 1-3min]
Standing Alt. Dumbbell Curls - 30'sx8x2 x12, x8 [REST: 1min]
Skull Crushers - 85lbsx8x2 (45lbsx15, 55lbsx12, 65lbsx10 warm-up) [RESTS: 2min]
Tricep Cable Press Downs - 100lbsx12x2 [REST: 30sec]
Weighted Dips - BW+20lbsx6x2 x12, x11 [REST: 2min]
Year 3, Day 124 [size=x-small](May 20, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Standing Overhead Press - 60lbsx15, 70lbsx12, 80lbsx10, 95lbsx8, 110lbsx6 x3, x3 [1st-4th RESTS: 2-3min][5th-6th set RESTS: 3min]
Seated Arnold Overhead Dumbbell Press - 50'sx10x2 x8, x8 (spot) [RESTS: 2min]
Dumbbell Side Laterals - 20'sx12x2 x12, x10 [REST: 1min]
Barbell Shrugs - 230lbsx12x2 x8, x6, x9 [RESTS: 1-2min]
Upright Rows - 100lbsx10x2 x8, x7 [REST: 2min]
Year 3, Day 126 [size=x-small](May 22, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Did manipulate salt intake for the past few weeks. Avoid sauces/sugared drinks as much as possible. Measured waistline, as it turns out, from 33 [size=x-small](the other week ago)[/size] down to 32. Did hot compressed thigh area for the past three days, especially on the teardrop muscles. Ate almost twice the usual amount of roasted chicken breasts. Decided to bust the irons despite DOMS on the thighs. Arrived at 7pm, but started near 8pm, I think. Took the time to warm-up enough.
Conventional Deadlift - (Overhand Grip) 130lbsx15, 185lbsx15, (Mixed Grip) 230lbsx12, 265lbsx10 x6, 295lbsx8 x4, (Overhand Grip) 225lbsx10 x6 [1st-4th set RESTS: 3-5min][5th set REST: 5min][6th set REST: 3min] < MISSED. Due to loss of grip.
Pull-ups - BWx10, x6, x4, x3, x5 [RESTS: 1-3min]
Pull Downs - 160lbsx6x3 x4 (-20%) 130lbsx8, x8, x8 [RESTS: 1-3min] < REDUCED. Due to form.
Seated Cable Rows (straight bar) - 170lbsx6x2 x7, x7, x8 (130lbsx12 warm-up) [RESTS: 1-2min]
Bent Over Barbell Rows - 165lbsx6x2 x8, x8, 125lbsx12 [RESTS: 1-3min]
Standing Calf Raise [MAX stack: 200lbs] - 200lbsx17x2 [REST: 1min]
Left the gym past 9:35pm. Past gym closing time. Took the risk to walk that 350m road under rage of the thunderstorms striking few kilometers next. Had another roasted chicken leftovers by late evening—10pm.
Year 3, Day 127 [size=x-small](May 23, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
30min nap prior WO.
Flat Barbell Bench Press - 100lbsx15, 115lbsx15, 135lbsx12, 155lbsx10, 180lbsx8 x7 [1st-4th set RESTS: 2min][5th set REST: 5min]
30º Incline Dumbbell Bench Press - 70'sx6x3 x8, x6, x6 (50'sx10 warm-up) [RESTS: 2-3min]
Weighted Dips - BW+25lbsx12x2 x12, x8, x7 [RESTS: 2min]
Leg Lifts - BW+20'sx15x2 x15, x9 [REST: 1min]
Incline Crunches - BW+20lbsx10x2 [REST: 1min]
Year 3, Day 130 [size=x-small](May 26, 2014)[/size]
BW: 172lbs ~ ???lbs
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Forgot to pack the log book on the bag. Ended up with guestimates and calculations on some lifts...
Low Bar Squats - 160lbsx15 145lbsx15, 180lbsx15 170lbsx15, 205lbsx12 200lbsx12, 235lbsx10 x8, 275lbsx8 x3 [1st-4th set RESTS: 2-3min][5th set REST: 9min]
Leg Press - 265lbsx12x2 [REST: 2min]
Standing Calf Raise [MAX stack: 200lbs] - stackx18x2 [REST: 1min]
Barbell Curls (straight bar) - 80lbsx8x2 x6, x4 (45lbsx12 55lbsx15, 60lbsx10 65lbsx10 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 40'sx8x2 30'sx12, x9 [REST: 2min]
Skull Crushers - 90lbsx8x2 85lbsx8x2 (50lbsx15 45lbsx15, 60lbsx12 55lbsx12, 70lbsx10 65lbsx10 warm-up) [RESTS: 1-2min]
Tricep Cable Press Downs - 110lbsx12x2 [REST: 1min]
Weighted Dips - BW+30lbsx12x2 [REST: 2min]
Had 3 boiled eggs going home.
[align=center]
PWO Meal
Had to split off the stale part of the sweet potatoes...
[/align]
Year 3, Day 132 [size=x-small](May 28, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Used the same weight scheme on Standing Overhead Press from the last week.
Standing Overhead Press - 60lbsx15, 70lbsx12 x15, 80lbsx10, 95lbsx8 x9, 110lbsx6 x7 [1st-4th set RESTS: 2-3min][5th set REST: 3min]
Seated Arnold Press - 50'sx10x2 x9, x6 (30'sx15 warm-up) [REST: 2min]
Dumbbell Side Laterals - 20'sx12x2, 10'sx15 [RESTS: 1-2min]
Barbell Shrugs - 240lbsx12x2 x3, x2, x5, x6, x4 [RESTS: 2min]
Upright Rows - 105lbsx10x2 x8, x6 [REST: 2min]
Had 4 boiled eggs, sinigang na bangus with rice, several small, stale sweet potatoes [size=x-small](previously cooked and stored on the fridge yesterday.)[/size]
Year 3, Day 133 [size=x-small](May 29, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Conventional Deadlift - (Overhand Grip) 140lbsx15, 195lbsx15, (Mixed Grip) 240lbsx12, 275lbsx10 x7, 305lbsx8 x4, (Overhand Grip) 235lbsx10 x3, (Mixed Grip) x7 [1st-4th set RESTS: 3-5min][5th set REST: 5min][6th set REST: 4min]
Pull-ups - BWx9, x6, x6, x6, x4 [RESTS: 2-4min]
Pull Downs - 140lbsx6x3 [RESTS: 2min]
Seated Cable Rows (straight bar) - 180lbsx6x3 (140lbsx12 warm-up) [RESTS: 2min]
Bent Over Barbell Rows - 170lbsx6x2, 130lbsx12 x10 [RESTS: 2min]
Standing Calf Raise [MAX stack: 200lbs] - stackx19x2 [REST: 1min]
[align=center]
PWO Meal
Tuna pesto with pasta and boiled eggs.
[/align]
nakakagutom yan ah, haha!
LOL. Sa sobrang gutom, kinain ko na sa mismong pinaglutuan. No time fo' plates! Must eat!