[align=center]-WEEK 3-[/align] Year 3, Day 236 [size=x-small](September 8, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
At least 5hrs sleep. Typical gym peak hour...
[align=center]-WEEK 3-[/align] Year 3, Day 238 [size=x-small](September 10, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Almost 2hrs sleep to compensate those past 2 nights of at least 5hrs sleeps.
Unexpected spot. End up for a volume sets on Flat Barbell Bench Press. Trying to get familiar back again with these 50's Pro Gym decagonal plates and the bench.
[align=center]-WEEK 4-[/align] Year 3, Day 239 [size=x-small](September 11, 2014)[/size]
Evening. Sa may bakal gym Lingayen... Ram's Fitness Gym.
6hrs sleep last night. A bit motivated despite that.
[align=center]-WEEK 4-[/align] Year 3, Day 240 [size=x-small](September 12, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
5hrs sleep last night. Only an hour left before gym closing time. Time to end yesterday's unfinished business...
[align=center]-WEEK 4-[/align] Year 3, Day 242 [size=x-small](September 14, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
[align=center]-WEEK 4-[/align] Year 3, Day 244 [size=x-small](September 16, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Hit the sack by 2am after doing some school works. Had 6hrs sleep.
Pretty motivated today. Probably everything seems getting to work as expected. And also with event that happened this late afternoon, just before I head down to the bus terminal for a ride going to Poblacion, Lingayen. [size=x-small]#7/11, #NAVY, #PMA, #FamilyProbs, #Pulutan, #BoiledEggs&Nagaraya[/size]
COMPETITION. 'Was asked twice to whether am I supposed to enter the Novice Division or the Junior. Finally settled under the latter.
Less than 5 WEEKS OUT prior to the show.
[align=center]-WEEK 4-[/align] Year 3, Day 245 [size=x-small](September 17, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
4 boiled eggs and 10pcs of pandesal, was the lunch.
Started 5pm. Ended near 7pm.
Then some posedown with a contender... [size=x-small](He's giving the hint for a challenge. Kept hitting poses beside me when I do a set!)[/size]
This is gonna be tough! [size=x-small](BACK in need of intensive training this next offseason.)[/size]
[align=center]-WEEK 5-[/align] Year 3, Day 249 [size=x-small](September 21, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yet another 3 Days NO WORKOUT. Fuckin' RAIN. [size=x-small](But it's not really the rain that held me home. Parents are strict 'ya know! LOL.)[/size]
7hrs sleep last night. Had a bit sharp pain on RC at the right back. Still tolerable, though. Heavy rain the moment I left home. Can't let another day pass and wait for the next storm.
Been using the same scheme used several months ago on Low Bar Squats; wide stance up to 2nd-3rd set and shoulder-width stance on the rests.
Low Bar Squats - 135lbsx5 x6, 155lbsx5 x6, 180lbsx5 x6, 210lbsx5 x6, 250lbsx5 x2(spot) [1st-4th set RESTS: 2-5min][5th set REST: 5min]
Leg Press - 325lbsx12x2 [REST: 1min]
Barbell Curls - 80lbsx6x2 x10, x8 (60lbsx12 warm-up) [RESTS: 2-4min]
Standing Alt. Dumbbell Curls - 30'sx12, 40'sx6x2 x10, x8 [REST: 2min]
Skull Crushers - 65lbsx10, 75lbsx10, 90lbsx10 x8 [RESTS: 3min]
Tricep Cable Push Downs - 150lbsx12x2 [RESTS: 2min]
Seated Calf Raise - 120lbsx12x2 x12, x5 [REST: 2min] < MISSED. Due to pain/cramps on the soles.
It no use, even to put the foams on those inclined metal platform. That edge (forming a wedge) of the platform is killing my feet! Really need bring the running shoes during LEGS/ARMS Day.
[align=center]-WEEK 5-[/align] Year 3, Day 249 [size=x-small](September 21, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yet another 3 Days NO WORKOUT. Fuckin' RAIN. [size=x-small](But it's not really the rain that held me home. Parents are strict 'ya know! LOL.)[/size]
7hrs sleep last night. Had a bit sharp pain on RC at the right back. Still tolerable, though. Heavy rain the moment I left home. Can't let another day pass and wait for the next storm.
Been using the same scheme used several months ago on Low Bar Squats; wide stance up to 2nd-3rd set and shoulder-width stance on the rests.
Low Bar Squats - 135lbsx5 x6, 155lbsx5 x6, 180lbsx5 x6, 210lbsx5 x6, 250lbsx5 x2(spot) [1st-4th set RESTS: 2-5min][5th set REST: 5min]
Leg Press - 325lbsx12x2 [REST: 1min]
Barbell Curls - 80lbsx6x2 x10, x8 (60lbsx12 warm-up) [RESTS: 2-4min]
Standing Alt. Dumbbell Curls - 30'sx12, 40'sx6x2 x10, x8 [REST: 2min]
Skull Crushers - 65lbsx10, 75lbsx10, 90lbsx10 x8 [RESTS: 3min]
Tricep Cable Push Downs - 150lbsx12x2 [RESTS: 2min]
Seated Calf Raise - 120lbsx12x2 x12, x5 [REST: 2min] < MISSED. Due to pain/cramps on the soles.
It no use, even to put the foams on those inclined metal platform. That edge (forming a wedge) of the platform is killing my feet! Really need bring the running shoes during LEGS/ARMS Day.
Sir question. on your "250lbsx5 x2(spot)" What is the difference for your when not spotted? i mean, how do the spotter do it for you? TIA!
For safety purposes since I only have the access to a squat stand. Not the squat rack. Also, for added support for the -name-, since I'm not using belt. Or I don't have a leather belt, nor have access to it here. But, usually the latter when maxing out/lifting beyond from previous lifts.
For safety purposes since I only have the access to a squat stand. Not the squat rack. Also, for added support for the -name-, since I'm not using belt. Or I don't have a leather belt, nor have access to it here. But, usually the latter when maxing out/lifting beyond from previous lifts.
pero whats your stand on spotter sir? do you think its cheating? kasi ako, ayaw na ayaw ko tlga nag papa spot. pero when my lifts went up, there were times na i would get scared kasi ambigat na, and because naka experience ako ng near black out while squatting. it was i guess 390lbs 2nd set of 5x5 and it was a friday so my 3rd day of squatting in a week. nag tawag na ko ng spotter. after which, kinaya ko lahat ng lifts. then yun na nung umangat na ko ng 400+ lagi na ko nag papaspot. i always tell my spotter to tell me if i am being helped na kasi ill stop pero so far, sinasabi naman nila sakin akin lahat un. kasi sa friends ko na nakakakita, tinatanung ko kung nag face or ung dating nung spotter is nag strustrugle, pero so far with all honesty sinasabi naman sakin na hinihigpitan lang daw nila ung kapit sakin pero all the way up is on me. would just like to know your take on this sir. tia!
"...there were times na i would get scared kasi ambigat na, and because naka experience ako ng near black out while squatting. it was i guess 390lbs 2nd set of 5x5 and it was a friday so my 3rd day of squatting in a week. nag tawag na ko ng spotter. after which, kinaya ko lahat ng lifts. ..."
I also do get that at times. Usually happens when you don't breath out the air during the ascent. Or if you had events of drowsiness prior the workout, due lack of quality sleep.
"pero whats your stand on spotter sir? do you think its cheating? kasi ako, ayaw na ayaw ko tlga nag papa spot. ... would just like to know your take on this sir. tia!"
Depends, how much effort the spot provided to the lift. Since from the word itself, 'spotters' provides immediate safety (alert and readily available) incase a form issue arises and 'spotted'. If he contributed to the work to break the inertia to lift the weight, you can consider that more like 'assist'. (On Bench Press) Like saying 'he provided assist' to unrack the bar from the pegs/J-hooks of the bench following that is 'spotting'. He/she spots for fails on the form during the set. (On Squat) If you feel he provided effort during the lift (which you should notice) from descent up to ascent, vice versa, you can either call that cheating or in bodybuilding perspective, forced reps.
[align=center]-WEEK 5-[/align] Year 3, Day 250 [size=x-small](September 22, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Less than 6hrs sleep. Treat myself with some deadlift pulls @ 21. [size=x-small](Last chance to take the exam...)[/size]
Took a long time before 'could hit another array of sets of deads. Waiting for the turn on the 6ft bar being used on the squats.
Exhaustion was starting to set in, minutes before am about to start. Hips starting to shoot up first on the 330's, causing the torso to come after, which in turn to loss of the arch of the back. Didn't took last, third try. Sign that the rests of the muscles are drained.
[align=center]-WEEK 5-[/align] Year 3, Day 251 [size=x-small](September 23, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived near 6pm. [size=x-small](Had a haircut.)[/size]
Had yet another posedown with Nelson Aquino on mid sets of the deads. Crowds fave tandem. [size=x-small](LOL.)[/size] Then another, during the pull-ups, with one of the top competitive bodybuilders in Pangasinan, Mandy Cacatian—also the top dawg of this gym.
[align=center]-WEEK 5-[/align] Year 3, Day 252 [size=x-small](September 24, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Already had my sleep as late as 3am, early morning. Did some manual laundry.
Had only 5hrs sleep. Then some intervals of naps from few bus rides, going back to Lingayen and forth to Dagupan...
[align=center]-WEEK 5-[/align] Year 3, Day 253 [size=x-small](September 25, 2014)[/size]
Midnight. Home...
Time to prep and leave! ...for some seminars.
Bound to Camp Crame, Epifanio de los Santos Ave., Quezon City, Manila by the first half of the day. [size=x-small](Tour)[/size] To Tramway Buffet Plaza, Shaw Blvd., Mandaluyong, Manila by afternoon. [size=x-small](Lunch)[/size] Then to Shercon Resort & Ecology Park, Bo. San Sebastian, Mataas na Kahoy, Batangas. [size=x-small](Hotel—booked for two nights.)[/size]
What supposed to be 1am departure time, turn out to late 3am, due to bus [size=x-small](arrivals)[/size] delays...
[align=center]-WEEK 5-[/align] Year 3, Day 253 [size=x-small](September 25, 2014)[/size]
Morning. Sa may National Headquarters Philippine National Police, Epifanio de los Santos Ave., Quezon City... Camp Rafael Crame.
Arrived around 8am, a bit earlier from the said appointment. Had some tours and seminar here.
[align=center]
PNP National Headquarters Gymnasium
[size=x-small](Now... where's the weightlifting area?)[/size][/align]
[align=center]
PNP National Headquarters Main Office Departed with a downpour noon.[/align]
Afternoon. Left for some lunch @ Tramway Buffet Plaza, Shaw Blvd., Mandaluyong around 1pm. Not alot choices here, IMO. Had 4 plates of roasted chicken with/without garlic rice...
Evening. Sa may resort sa Brgy. San Sebastian, Mataas na Kahoy... Shercon Resort & Ecology Park.
Arrived near 6pm. Will be lodging here for the next two nights. The resort is in a remote side of the lake. Seems it would be hard to find a local ride going to the center of San Sebastian.
[align=center]Shercon Resort & Ecology Park Pathway going to Club Manuel Hall offering a panoramic view of the Taal Lake.[/align]
[align=center]-WEEK 5-[/align] Year 3, Day 254 [size=x-small](September 26, 2014)[/size]
Morning. Sa may resort sa Brgy. San Sebastian, Mataas na Kahoy... Shercon Resort & Ecology Park.
Scanning the place for a track, for some running-jogging...
Calves and chest are pumped!
Two plates of scrambled eggs and rice for breakfast before heading to today's tour. Which will be on General Trias, Cavite...
Evening. Room 107, Main Hotel...
Before heading to the hall for dinner.
[align=center]-WEEK 5-[/align] Year 3, Day 255 [size=x-small](September 27, 2014)[/size]
Morning. Room 107, Main Hotel...
Cold morning shower prior taking the breakfast and some physical activities...
[align=center] This doesn't look right...[/align]
[align=center]
[/align]
Morning. Somewhere around the Shercon Resort...
Strolling around the trail... [size=x-small]#ManualPro[/size] (LOL.)
[align=center]
[/align]
Then some wall climbing and swimming before leaving to Clark, Pampanga...
[align=center]-WEEK 6-[/align] Year 3, Day 257 [size=x-small](September 29, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym. BW:153lbs~???lbs
Checked weight today. Hit the 159lb-mark. [size=x-small](Unofficial)[/size] 'Was wearing a High Cut Converse shoes. So am guessing, it would be around the 150lb-mark. Less than 4 WEEKS OUT before the competition.
Had 5hrs sleep last night. Felt drowsy this afternoon but, at least not languid.
Sir core!, question been browsing your journal and so far so gooodd!!! d lang ako naka focus sa program mo, anyways, Twing kelan ka nag papalit ng program or you just hit the gym and see what works for you?
You mean as a whole, barely. So far sa masasabi ko tatlong beses palang ako nagpalit... From 5x5 variation to Max-OT, then Max-OT to 5x5 variation, then 5x5 variation to Max-OT. I just adjust and do minor changes accordingly sa na-set na short-term goal...
I stick with the program as long as I want and as long as I can. Besides, why fix something if it's not broken?
Ah ok Sir core! nice, so hindi mo tlga inaalis ung sa stregth per se na 5X5 which is very ideal. interesting, i might incorporate that pag gumaling galing na ko sa injury ko. ayos ihahalo ko din ung hypertophy sa stregth, ok ung variation mo sir ill look into that! salamat!
[align=center]-WEEK 6-[/align] Year 3, Day 258 [size=x-small](September 30, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived an hour late. 7pm sharp just passed. Called immediately to other end of the room for the posing practice. [size=x-small](Didn't even had the time to pump!)[/size] Not much time thereafter for today's WO.
Standing Overhead Press - 70lbsx5 x12, 80lbsx5 x10, 90lbsx5 x6, 100lbsx5 x4, 115lbsx5 xF[1st-4th set RESTS: 2-3min][5th set REST: 5min] < MISSED. Failed to clean the barbell up. Seated Arnold Press - 40'sx12x3 [RESTS: 2min] < MISSED. Due gym closing time. Dumbbell Side Laterals - 20'sx12x2 [REST: 2min] Barbell Shrugs - 230lbsx12x2 (170lbsx15 warm-up) [REST: 2min] Upright Rows - 110lbsx12x2 [REST: 2min]
[align=center]-WEEK 6-[/align] Year 3, Day 258 [size=x-small](September 30, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived an hour late. 7pm sharp just passed. Called immediately to other end of the room for the posing practice. [size=x-small](Didn't even had the time to pump!)[/size] Not much time thereafter for today's WO.
Standing Overhead Press - 70lbsx5 x12, 80lbsx5 x10, 90lbsx5 x6, 100lbsx5 x4, 115lbsx5 xF[1st-4th set RESTS: 2-3min][5th set REST: 5min] < MISSED. Failed to clean the barbell up. Seated Arnold Press - 40'sx12x3 [RESTS: 2min] < MISSED. Due gym closing time. Dumbbell Side Laterals - 20'sx12x2 [REST: 2min] Barbell Shrugs - 230lbsx12x2 (170lbsx15 warm-up) [REST: 2min] Upright Rows - 110lbsx12x2 [REST: 2min]
hassle to. Once medyo nabastos ako though alam ko naman closing time pero pinatayan ako ng ilaw ng guard. well i didnt care kasi binastos ako without notice so tinapos ko ung 2 remaining exercise ko sabay sabi sa sarili ko ng "SO YOU THINK DARKNESS IS YOUR ALLY"-bane. lol
"hassle to. Once medyo nabastos ako though alam ko naman closing time pero pinatayan ako ng ilaw ng guard. well i didnt care kasi binastos ako without notice ..."
Ba't kasi! Andyan na nga kayo sa Manila, daming bukas na gym dyan 'til late night kumpara dito sa probinsya...
"hassle to. Once medyo nabastos ako though alam ko naman closing time pero pinatayan ako ng ilaw ng guard. well i didnt care kasi binastos ako without notice ..."
Ba't kasi! Andyan na nga kayo sa Manila, daming bukas na gym dyan 'til late night kumpara dito sa probinsya...
"... so tinapos ko ung 2 remaining exercise ko sabay sabi sa sarili ko ng "SO YOU THINK DARKNESS IS YOUR ALLY"-bane. lol"
*Speaking of Bane, I'm gonna post something in a short while for motivation. [size=x-small](You're gonna like this...)[/size]
e same with you, came in a bit late. lol parang 11pm ung closing dumating ako mga 1030. hassle lang di man lang ako inabisuhan na papatayin agad ung ilaw, membership pa naman ung gym
[align=center]-WEEK 6-[/align] Year 3, Day 260 [size=x-small](October 2, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
5hrs sleep last night. Still a bit full after eating that fibrous 4 pieces of turnip lumpia and 4 boiled eggs 3hrs ago after arriving here at the gym.
Felt demotivated today for some reason. [size=x-small](Can't tell what it is or where is it coming from...)[/size]
Had another session of posing practice with the rests of the other competitors under the same division.
Comments
Year 3, Day 236 [size=x-small](September 8, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
At least 5hrs sleep. Typical gym peak hour...
Conventional Deadlift - (Overhand Grip) 130lbsx5 x10, 155lbsx5 x10, 180lbsx5 x10, 210lbsx5 x8, 250lbsx5 x3 [RESTS: 5min]
Pull-ups - BWx10, BWx7, BWx6, BWx7, BWx7, BWx7 [RESTS: 3-6min]
Pull Downs - 120lbsx8x3 [RESTS: 3min]
Seated Cable Rows - 120lbsx8x3 [RESTS; 2min]
Bent Over Barbell Rows - 115lbsx5 x8, 130lbsx5 x6, 155lbsx5x3 x5, x5, x4 [RESTS: 3min]
Then some 10min posing practice, afterwards.
Year 3, Day 238 [size=x-small](September 10, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Almost 2hrs sleep to compensate those past 2 nights of at least 5hrs sleeps.
Unexpected spot. End up for a volume sets on Flat Barbell Bench Press. Trying to get familiar back again with these 50's Pro Gym decagonal plates and the bench.
Flat Barbell Bench Press - 130lbsx5 x12(spot), 160lbsx5 x4, x6, x6, 175lbsx5, 195lbsx5, 215lbsx5 [RESTS: 3min]
30º Incline Dumbbell Bench Press - 70'sx8x3 x8, x5, x7 (45'sx15 warm-up) [RESTS: 3min]
Weighted Dips - BWx15, BWx14, BWx9 [RESTS: 2min]
Weighted Leg Lifts - BW+25lbsx12x2 x12, x9 [REST: 1min]
Incline Crunches - BW+65lbsx10x2 x10, x9 [REST: 2min]
Stomach Vacuum - [HOLD: 45sec]x4 [RESTS: 10sec]
Then 20min posing practice.
Year 3, Day 239 [size=x-small](September 11, 2014)[/size]
Evening. Sa may bakal gym Lingayen... Ram's Fitness Gym.
6hrs sleep last night. A bit motivated despite that.
Low Bar Squats - 160lbsx5, 180lbsx5, 205lbsx5, 235lbsx5 x2, 270lbsx5 [1st-4th set RESTS: 2-5min][5th set REST: 0min]
Leg Press - 315lbsx12x2 [REST: 1min]
Barbell Curls - 75lbsx6x2 (55lbsx12 warm-up) [RESTS: 2min] < MISSED. Due to gym closing time.
Standing Alt. Dumbbell Curls - 45'sx8x2 [REST: 2min]
Tricep Cable Push Downs - 140lbsx12x2 [REST: 2min]
Skull Crushers - 60lbsx10, 70lbsx10, 85lbsx10 [RESTS: 2min]
Hammer Curls - 30'sx12x2 [REST: 1min] < MISSED. Due to gym closing time.
Standing Calf Raise - 460lbsx12x2 [REST: 1min]
Seated Calf Raise - 125lbsx12x2 [REST: 1min]
Year 3, Day 240 [size=x-small](September 12, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
5hrs sleep last night. Only an hour left before gym closing time. Time to end yesterday's unfinished business...
Barbell Curls - 75lbsx6x2 x9, x7 (55lbsx12 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 30'sx12 x15, 40'sx8x2 x9, x9 [RESTS: 2min]
Tricep Cable Push Downs - 140lbsx12x2 100lbsx15, 130lbsx12, 150lbsx12, 170lbsx7 [RESTS: 2min]
Standing Barbell Calf Raise - 100lbsx12x3 [RESTS: 1min] < MISSED. Due to gym closing time.
Seated Calf Raise - 125lbsx12x2 [REST: 1min]
Year 3, Day 242 [size=x-small](September 14, 2014)[/size]
BW: 153lbs ~ ???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Standing Overhead Press - 70lbsx5 x12, 80lbsx5 x10, 90lbsx5 x8, 100lbsx5, 115lbsx5 x2 [1st-4th set RESTS: 2-3min][5th set: 4min]
Seated Arnold Dumbbell Press - 40'sx12x3 [RESTS; 2min]
Dumbbell Side Laterals - 20'sx12x2 [RESTS: 2min]
Barbell Shrugs - 230lbsx12x2 x2, x7, x4 (170lbsx12 warm-up) [RESTS: 2min]
Upright Rows - 110lbsx12x2 [REST: 2min] < MISSED. Due gym closing time.
Year 3, Day 244 [size=x-small](September 16, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Hit the sack by 2am after doing some school works. Had 6hrs sleep.
Pretty motivated today. Probably everything seems getting to work as expected. And also with event that happened this late afternoon, just before I head down to the bus terminal for a ride going to Poblacion, Lingayen. [size=x-small]#7/11, #NAVY, #PMA, #FamilyProbs, #Pulutan, #BoiledEggs&Nagaraya[/size]
COMPETITION. 'Was asked twice to whether am I supposed to enter the Novice Division or the Junior. Finally settled under the latter.
Less than 5 WEEKS OUT prior to the show.
Conventional Deadlift - (Overhand Grip) 140lbsx5 x12, 165lbsx5 x10, 190lbsx5 x8, 220lbsx5, (Mixed Grip) 250lbsx5 x6 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Pull-ups - BWx12, BWx8, BWx8, BWx8, BWx9 [RESTS: 2-4min]
Pull Downs - 130lbsx8x3 [RESTS: 2min]
Seated Cable Rows - 130lbsx8x3 [RESTS: 2min]
Bent Over Barbell Rows - 160lbsx5x3 [RESTS: 2min]
Year 3, Day 245 [size=x-small](September 17, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
4 boiled eggs and 10pcs of pandesal, was the lunch.
Started 5pm. Ended near 7pm.
Flat Barbell Bench Press - 135lbsx12, 165lbsx5x3 [RESTS: 2min]
30º Incline Dumbbell Bench Press - 75'sx8x3 x7, x6, x5 [RESTS: 3-4min]
Weighted Dips - BWx15, BWx14, BWx12 [RESTS: 2min]
Weighted Leg Lifts - BW+30'sx12x2 x10, x7 [REST: 2min]
Incline Crunches - BW+50lbsx10x2 [REST: 2min]
Stomach Vacuum - [HOLD: 45sec]x4 [RESTS: 10sec]
Upright Rows - 110lbsx12x2 x8, x8, x9 [RESTS: 2-3min]
Standing Barbell Calf Raise - 100lbsx12x3x8, x12, x12 [RESTS: 2min]
Then some posedown with a contender... [size=x-small](He's giving the hint for a challenge. Kept hitting poses beside me when I do a set!)[/size]
This is gonna be tough! [size=x-small](BACK in need of intensive training this next offseason.)[/size]
Year 3, Day 249 [size=x-small](September 21, 2014)[/size]
BW: 153lbs ~ ???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Yet another 3 Days NO WORKOUT. Fuckin' RAIN. [size=x-small](But it's not really the rain that held me home. Parents are strict 'ya know! LOL.)[/size]
7hrs sleep last night. Had a bit sharp pain on RC at the right back. Still tolerable, though. Heavy rain the moment I left home. Can't let another day pass and wait for the next storm.
Been using the same scheme used several months ago on Low Bar Squats; wide stance up to 2nd-3rd set and shoulder-width stance on the rests.
Low Bar Squats - 135lbsx5 x6, 155lbsx5 x6, 180lbsx5 x6, 210lbsx5 x6, 250lbsx5 x2(spot) [1st-4th set RESTS: 2-5min][5th set REST: 5min]
Leg Press - 325lbsx12x2 [REST: 1min]
Barbell Curls - 80lbsx6x2 x10, x8 (60lbsx12 warm-up) [RESTS: 2-4min]
Standing Alt. Dumbbell Curls - 30'sx12, 40'sx6x2 x10, x8 [REST: 2min]
Skull Crushers - 65lbsx10, 75lbsx10, 90lbsx10 x8 [RESTS: 3min]
Tricep Cable Push Downs - 150lbsx12x2 [RESTS: 2min]
Seated Calf Raise - 120lbsx12x2 x12, x5 [REST: 2min] < MISSED. Due to pain/cramps on the soles.
It no use, even to put the foams on those inclined metal platform. That edge (forming a wedge) of the platform is killing my feet! Really need bring the running shoes during LEGS/ARMS Day.
Sir question. on your "250lbsx5 x2(spot)" What is the difference for your when not spotted? i mean, how do the spotter do it for you? TIA!
pero whats your stand on spotter sir? do you think its cheating? kasi ako, ayaw na ayaw ko tlga nag papa spot. pero when my lifts went up, there were times na i would get scared kasi ambigat na, and because naka experience ako ng near black out while squatting. it was i guess 390lbs 2nd set of 5x5 and it was a friday so my 3rd day of squatting in a week. nag tawag na ko ng spotter. after which, kinaya ko lahat ng lifts. then yun na nung umangat na ko ng 400+ lagi na ko nag papaspot. i always tell my spotter to tell me if i am being helped na kasi ill stop pero so far, sinasabi naman nila sakin akin lahat un. kasi sa friends ko na nakakakita, tinatanung ko kung nag face or ung dating nung spotter is nag strustrugle, pero so far with all honesty sinasabi naman sakin na hinihigpitan lang daw nila ung kapit sakin pero all the way up is on me. would just like to know your take on this sir. tia!
I also do get that at times. Usually happens when you don't breath out the air during the ascent. Or if you had events of drowsiness prior the workout, due lack of quality sleep.
Depends, how much effort the spot provided to the lift. Since from the word itself, 'spotters' provides immediate safety (alert and readily available) incase a form issue arises and 'spotted'. If he contributed to the work to break the inertia to lift the weight, you can consider that more like 'assist'. (On Bench Press) Like saying 'he provided assist' to unrack the bar from the pegs/J-hooks of the bench following that is 'spotting'. He/she spots for fails on the form during the set. (On Squat) If you feel he provided effort during the lift (which you should notice) from descent up to ascent, vice versa, you can either call that cheating or in bodybuilding perspective, forced reps.
Year 3, Day 250 [size=x-small](September 22, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Less than 6hrs sleep. Treat myself with some deadlift pulls @ 21. [size=x-small](Last chance to take the exam...)[/size]
Took a long time before 'could hit another array of sets of deads. Waiting for the turn on the 6ft bar being used on the squats.
Exhaustion was starting to set in, minutes before am about to start. Hips starting to shoot up first on the 330's, causing the torso to come after, which in turn to loss of the arch of the back. Didn't took last, third try. Sign that the rests of the muscles are drained.
Standing Overhead Press - 70lbsx5 x12, 80lbsx5 x9, 90lbsx5 x6(spot), 100lbsx5, 115lbsx5(spot) [1st-4th set RESTS: 2-5min][5th set REST: 5min]
Seated Arnold Dumbbell Press - 40'sx12x3 x12, x12, x10 [RESTS: 2-3min]
Dumbbell Side Laterals - 20'sx12x2 [REST: 1min]
Barbell Shrugs - 230lbsx12x2 x6, x3, x2 (170lbsx15 warm-up) [RESTS: 2-3min] < MISSED. Rolling barbell dillema...
Conventional Deadlift - (Mixed Grip) 230lbsx1, 250lbsx3, 290lbsx3 [RESTS: 4-5min]
Upright Rows - 110lbsx12x2 x10, x10 [REST: 2min]
Conventional Deadlift - (Mixed Grip) 290lbsx1, 315lbsx1, 330lbsxF, xF [RESTS: 5min+]
Year 3, Day 251 [size=x-small](September 23, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived near 6pm. [size=x-small](Had a haircut.)[/size]
Had yet another posedown with Nelson Aquino on mid sets of the deads. Crowds fave tandem. [size=x-small](LOL.)[/size] Then another, during the pull-ups, with one of the top competitive bodybuilders in Pangasinan, Mandy Cacatian—also the top dawg of this gym.
Conventional Deadlift - (Overhand Grip) 150lbsx5 x10, 175lbsx5 x10, (Mixed Grip) 200lbsx5 x10, 230lbsx5 x9, 270lbsx5 x3 [1st-4th set RESTS: 3-5min][5th set REST: 6min]
Pull-ups - BWx10, BWx9, BWx8, BWx6, BWx6 [RESTS: 2-3min] < MISSED. Due to gym closing time.
Pull Downs - 130lbsx8x3 [RESTS: 2min]
Seated Cable Rows - 130lbsx8x3 [RESTS: 2min]
Bent Over Barbell Rows - 125lbsx5, 140lbsx5, 165lbsx5x3 [RESTS: 2-3min]
Year 3, Day 252 [size=x-small](September 24, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Already had my sleep as late as 3am, early morning. Did some manual laundry.
Had only 5hrs sleep. Then some intervals of naps from few bus rides, going back to Lingayen and forth to Dagupan...
Flat Barbell Bench Press - 140lbsx12, 170llbsx6x3 x4, x4, x4 [RESTS: 3-5min]
30º Incline Dumbbell Bench Press - 80'sx8x3 x5, x5, x6 [RESTS: 5min]
Weighted Dips - BWx15, BWx14, BWx15 [RESTS: 2-3min]
Pull Downs - 130lbsx8x3 [RESTS: 2min]
Seated Cable Rows - 130lbsx8x3 [RESTS: 2min]
Bent Over Barbell Rows - 125lbsx5, 140lbsx5, 165lbsx5x3 [RESTS: 2-3min]
Weighted Leg Lifts - BW+30'sx12x2 x12, x7 [REST: 1min]
Incline Crunches - BW+50lbsx10x2 x12, x12 [REST: 1min]
Stomach Vacuum - [HOLD: 50sec]x4 [RESTS: 10-15sec]
Dips - BWx15, BWx13 [REST: 2min]
30º Incline Dumbbell Bench Press - 45'sx15, x8 [REST: 3min]
Added the last two exercise—Dips, Incline DB BP—for pump for a short posing practice.
Year 3, Day 253 [size=x-small](September 25, 2014)[/size]
Midnight. Home...
Time to prep and leave! ...for some seminars.
Bound to Camp Crame, Epifanio de los Santos Ave., Quezon City, Manila by the first half of the day. [size=x-small](Tour)[/size] To Tramway Buffet Plaza, Shaw Blvd., Mandaluyong, Manila by afternoon. [size=x-small](Lunch)[/size] Then to Shercon Resort & Ecology Park, Bo. San Sebastian, Mataas na Kahoy, Batangas. [size=x-small](Hotel—booked for two nights.)[/size]
What supposed to be 1am departure time, turn out to late 3am, due to bus [size=x-small](arrivals)[/size] delays...
Year 3, Day 253 [size=x-small](September 25, 2014)[/size]
Morning. Sa may National Headquarters Philippine National Police, Epifanio de los Santos Ave., Quezon City... Camp Rafael Crame.
Arrived around 8am, a bit earlier from the said appointment. Had some tours and seminar here.
[align=center]
PNP National Headquarters Gymnasium
[size=x-small](Now... where's the weightlifting area?)[/size][/align]
[align=center]
PNP National Headquarters Main Office
Departed with a downpour noon.[/align]
Afternoon. Left for some lunch @ Tramway Buffet Plaza, Shaw Blvd., Mandaluyong around 1pm. Not alot choices here, IMO. Had 4 plates of roasted chicken with/without garlic rice...
Evening. Sa may resort sa Brgy. San Sebastian, Mataas na Kahoy... Shercon Resort & Ecology Park.
Arrived near 6pm. Will be lodging here for the next two nights. The resort is in a remote side of the lake. Seems it would be hard to find a local ride going to the center of San Sebastian.
[align=center]Shercon Resort & Ecology Park
Pathway going to Club Manuel Hall offering a panoramic view of the Taal Lake.[/align]
Year 3, Day 254 [size=x-small](September 26, 2014)[/size]
Morning. Sa may resort sa Brgy. San Sebastian, Mataas na Kahoy... Shercon Resort & Ecology Park.
Scanning the place for a track, for some running-jogging...
Uphill/Downhill Running-Jogging - x6 [DURATION: 25min+]
Push-ups - BWx15x6 [RESTS: 2min]
Calves and chest are pumped!
Two plates of scrambled eggs and rice for breakfast before heading to today's tour. Which will be on General Trias, Cavite...
Evening. Room 107, Main Hotel...
Before heading to the hall for dinner.
[align=center]
Year 3, Day 255 [size=x-small](September 27, 2014)[/size]
Morning. Room 107, Main Hotel...
Cold morning shower prior taking the breakfast and some physical activities...
[align=center]
This doesn't look right...[/align]
[align=center]
Morning. Somewhere around the Shercon Resort...
Strolling around the trail... [size=x-small]#ManualPro[/size] (LOL.)
[align=center]
Then some wall climbing and swimming before leaving to Clark, Pampanga...
[align=center]
Year 3, Day 257 [size=x-small](September 29, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
BW: 153lbs ~ ???lbs
Checked weight today. Hit the 159lb-mark. [size=x-small](Unofficial)[/size] 'Was wearing a High Cut Converse shoes. So am guessing, it would be around the 150lb-mark. Less than 4 WEEKS OUT before the competition.
Had 5hrs sleep last night. Felt drowsy this afternoon but, at least not languid.
Low Bar Squats - 135lbsx5 x6, 155lbsx5 x6, 180lbsx5 x6, 210lbsx5 x6(spot), 250lbsx5 x3(spot) [1st-4th set RESTS: 2-5min][5th set REST: 6min]
Leg Press - 335lbsx12x2 [REST: 1min]
Barbell Curls - 80lbsx6x2 x8, x6 (60lbsx12 warm-up) [RESTS: 2-4½min]
Standing Alt. Dumbbell Curls - 30'sx12, 40'sx6x2 x11, x9 [RESTS: 2-3min]
Skull Crushers - 70lbsx10, 80lbsx10, 95lbsx10 x7 [RESTS: 3min]
Tricep Cable Push Downs - 160lbsx12x2 [REST: 2min]
Seated Calf Raise - 100lbsx12x3 [RESTS: 1min]
Hammer Curls - 35'sx12x2 [REST: 1min]
Now officially registered under the Junior Division. Schedule for some posing practice tomorrow around 6pm.
You mean as a whole, barely. So far sa masasabi ko tatlong beses palang ako nagpalit... From 5x5 variation to Max-OT, then Max-OT to 5x5 variation, then 5x5 variation to Max-OT. I just adjust and do minor changes accordingly sa na-set na short-term goal...
I stick with the program as long as I want and as long as I can. Besides, why fix something if it's not broken?
Usually, it's research muna bago application. Kung hindi gumana ibig sabihin nagkulang o nagkamali ka sa training, nutrition, recovery...
Good Luck Brah! break a leg ( not literally ) ! :bodybuilder::bodybuilder:
Year 3, Day 258 [size=x-small](September 30, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Arrived an hour late. 7pm sharp just passed. Called immediately to other end of the room for the posing practice. [size=x-small](Didn't even had the time to pump!)[/size] Not much time thereafter for today's WO.
Standing Overhead Press - 70lbsx5 x12, 80lbsx5 x10, 90lbsx5 x6, 100lbsx5 x4, 115lbsx5 xF [1st-4th set RESTS: 2-3min][5th set REST: 5min] < MISSED. Failed to clean the barbell up.
Seated Arnold Press - 40'sx12x3 [RESTS: 2min] < MISSED. Due gym closing time.
Dumbbell Side Laterals - 20'sx12x2 [REST: 2min]
Barbell Shrugs - 230lbsx12x2 (170lbsx15 warm-up) [REST: 2min]
Upright Rows - 110lbsx12x2 [REST: 2min]
hassle to. Once medyo nabastos ako though alam ko naman closing time pero pinatayan ako ng ilaw ng guard. well i didnt care kasi binastos ako without notice so tinapos ko ung 2 remaining exercise ko sabay sabi sa sarili ko ng "SO YOU THINK DARKNESS IS YOUR ALLY"-bane. lol
Ba't kasi! Andyan na nga kayo sa Manila, daming bukas na gym dyan 'til late night kumpara dito sa probinsya...
*Speaking of Bane, I'm gonna post something in a short while for motivation. [size=x-small](You're gonna like this...)[/size]
e same with you, came in a bit late. lol parang 11pm ung closing dumating ako mga 1030. hassle lang di man lang ako inabisuhan na papatayin agad ung ilaw, membership pa naman ung gym
Sige ill check it out :sport:
Year 3, Day 260 [size=x-small](October 2, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
5hrs sleep last night. Still a bit full after eating that fibrous 4 pieces of turnip lumpia and 4 boiled eggs 3hrs ago after arriving here at the gym.
Felt demotivated today for some reason. [size=x-small](Can't tell what it is or where is it coming from...)[/size]
Had another session of posing practice with the rests of the other competitors under the same division.
Seated Arnold Dumbbell Press - 45'sx12x3 [RESTS: 2min]
Dumbbell Side Laterals - 20'sx12x2, 25'sx10 [RESTS: 2min]
Barbell Shrugs - 230lbsx12x2 x3, x7, x6 (170lbsx15 warm-up) [RESTS: 2min]
Upright Rows - 110lbsx12x2 x10, x11 [REST: 2min]
Dips - Bx20, BWx15 [REST: 2min]
Standing Alt. Dumbbell Curls - 45'sx6
Still alot left on the tank.
15min posing practice afterwards [size=x-small](on my own)[/size].
Finnish IFBB Pro Kille 'Bane' Kujala.
Terrific photoshoot by Joni Turunen/Hajonta.
[size=x-small]Source: killekujala.fitfashion.fi[/size]
[size=x-small]Source: killekujala.fitfashion.fi[/size]
[size=x-small]Source: killekujala.fitfashion.fi[/size]
[size=x-small]Source: killekujala.fitfashion.fi[/size]
[size=x-small]Source: killekujala.fitfashion.fi[/size]
[size=x-small]Source: killekujala.fitfashion.fi[/size]
[size=x-small]Source: killekujala.fitfashion.fi[/size]