dafuq di na nakabuhat yesterday pero rest day ko naman talaga dapat hahaha. nung umaga full of energy ako pagdating ng hapon ubos ang pwersa sa trabaho.
Gonna document the last month of my cut in more detail starting today til the end of november which is my deadline.
Weight: 155 lbs
Chest/abs
WU set:
Flat BP
Bar x 12
70 x 12
100 x 12
120 x 12
140 x 12
WS sets
160x10
170x6
Incline DB
60x12x12x10
Dips
BW+40 x 12x10x6
Peckdeck
120x12x12x10
Cable crossover
50x12x12x10
DB flyes
30x12x8
Abs
Weighted lying leg raises
10x12x12x12x12
Kneeling cable crunches
50x10x10x10
Hanging leg raises
BWx12x12x12
planks (front and side)
Extra joss powering me up thru my workouts, talagang the deficit is taking so much out of me. But i am feeling (literally and figuratively) that im getting closer to my goal dahil ung mga bodyhugging na nike combat shirt ko nasusuot ko na ng di bulwak tyan ko unlike before lol.
Yan lang malaki lahat kailangan trabahuhin haha. Di ko na tinetrain baka makasira sa proportion sa lower.
Note to self: don't eat heavy if planning to hit legs
Dahil cheat day ko napadami kain ko ng pizza. Legs abs ako dapat kaso unang set ko muntik nako masuka. Di ko naman pwede pababain muna kinain dahil mapapagsarahan naman ng gym lol. Nag arms and forearms na lang ako to compensate. Bukas ako mag legs
BICEPS
DB concenctration curls
WU sets
20x15
25x13
30x12
WS
35x10x10x10
Hammer curls
30x13x12x12x12
preacher curls
60x12x10x9
Standing bb curls
70x12x10
DB curls
30x12x12
TRIS
CGBP
90x15
100x12
120x10x10
Rope PD
70x12x12x12
Cable PD
70x12x12
Overhead DB ext
30x15xfailure
FOREARMS
reverse grip ez curls
20x12x12x12
Wrist curls
20x12x12
Wazup sir Monch. Just curious, how can you have 5 "working sets" with the same weight for the same amount of reps dude? Typically a working set is what one defines as going all out - that set that's balls to the wall - the set that counts, that build muscle. However, it's not possible to be going all out if you can indeed get the same amount of reps on your last set as your first. Based on those #'s, you could probably have did 20 reps if you really pushed it on your first set. OR you could have increased the weight and got like 170-180+ for 12. Perhaps your mindset of a working set is much different than mine, so enlighten me sir.
I plan to hit legs 2x a week with one session concentrated on volume (this session) and one on the poundages maxOT style of heavy 4-6 reps sir.
Ah ok got ya dude. So then on your heavy day you push yourself harder yes? I mean, not like you use the same scheme of getting the same reps on your last set as your first with the same weight on your heavy day right?
On my squats on heavy day its gonna look something like
Bar x 15
50x15
100x15
150x10
WS
170-180x4-6 reps x 2
Something like that sir. Though i do not expect to get big quads since im on a cut cycle but more of preparation to my bulk hehehe. (I admit I least like doing legs)
Comments
Anyway, I weighed right after waking up and the scale reads me at 155lbs. Baka 145-150 pako mag lean out nito.
Ratratan na ngayong november to! Rest day ko dapat today pero pag maaga nakauwi buhat mode at im feeling great hehehe.
Will hit chest later.
Weight: 155 lbs
Chest/abs
WU set:
Flat BP
Bar x 12
70 x 12
100 x 12
120 x 12
140 x 12
WS sets
160x10
170x6
Incline DB
60x12x12x10
Dips
BW+40 x 12x10x6
Peckdeck
120x12x12x10
Cable crossover
50x12x12x10
DB flyes
30x12x8
Abs
Weighted lying leg raises
10x12x12x12x12
Kneeling cable crunches
50x10x10x10
Hanging leg raises
BWx12x12x12
planks (front and side)
Extra joss powering me up thru my workouts, talagang the deficit is taking so much out of me. But i am feeling (literally and figuratively) that im getting closer to my goal dahil ung mga bodyhugging na nike combat shirt ko nasusuot ko na ng di bulwak tyan ko unlike before lol.
Numbers lang yan sa labas naman di naman tanungin kung sino mas malakas saten eh hahaha.
Will do HIIT cardio and abs later at sarado mga gym.
Sakto yan sa summer!
pota nakatulog ako baby ko kasi hahaha. nag abs na lang ako dito sa bahay.
@allen
thanks brah. tuloy tuloy na to hahah. kahit na minsan di maganda sa pakiramdam pag gutom but the changes no matter little it is nakakagana hehe.
weight 155-157lbs
Arms:
13.5 cold
14.5 flexed
(Arms were 15.5 flexed when i was 174lbs, but BF was high back then)
Waist 34
hips 32
quads/hams 21 (poor legs)
Calves 16
Off to hit legs/abs later; a bit of a cheat day today imma have pizza heheheh
Note to self: don't eat heavy if planning to hit legs
Dahil cheat day ko napadami kain ko ng pizza. Legs abs ako dapat kaso unang set ko muntik nako masuka. Di ko naman pwede pababain muna kinain dahil mapapagsarahan naman ng gym lol. Nag arms and forearms na lang ako to compensate. Bukas ako mag legs
BICEPS
DB concenctration curls
WU sets
20x15
25x13
30x12
WS
35x10x10x10
Hammer curls
30x13x12x12x12
preacher curls
60x12x10x9
Standing bb curls
70x12x10
DB curls
30x12x12
TRIS
CGBP
90x15
100x12
120x10x10
Rope PD
70x12x12x12
Cable PD
70x12x12
Overhead DB ext
30x15xfailure
FOREARMS
reverse grip ez curls
20x12x12x12
Wrist curls
20x12x12
10 min calisthenics
san point ba minemeasure ang calves btw? standing or naka upo?
Oo katamad pero kesa wala ako gawin kanina sinama ko na. Relax ko lang lahat sinukat e.
Legs/Abs
Squats
WU sets
100x12x12
WS
140x12x12x12x12x12
Leg press
Low foot placement
300x12x12
High foot placement
350x12x12x12
leg extension
120x10x9
leg curls
60x12x10x7
ABZZZZZ
weighted leg raise
kneeling cable crunches
planks front and sides
Crunchezzzzz
Drinking 3 scoops ON crap flavor whey + 1 scoop PM7
Will do my HIIT cardio for the week later. Bloated din pala mula sa cheat day ko kagabe lol
Wazup sir Monch. Just curious, how can you have 5 "working sets" with the same weight for the same amount of reps dude? Typically a working set is what one defines as going all out - that set that's balls to the wall - the set that counts, that build muscle. However, it's not possible to be going all out if you can indeed get the same amount of reps on your last set as your first. Based on those #'s, you could probably have did 20 reps if you really pushed it on your first set. OR you could have increased the weight and got like 170-180+ for 12. Perhaps your mindset of a working set is much different than mine, so enlighten me sir.
Thanks for dropping by my journal.
I plan to hit legs 2x a week with one session concentrated on volume (this session) and one on the poundages maxOT style of heavy 4-6 reps sir.
Ah ok got ya dude. So then on your heavy day you push yourself harder yes? I mean, not like you use the same scheme of getting the same reps on your last set as your first with the same weight on your heavy day right?
On my squats on heavy day its gonna look something like
Bar x 15
50x15
100x15
150x10
WS
170-180x4-6 reps x 2
Something like that sir. Though i do not expect to get big quads since im on a cut cycle but more of preparation to my bulk hehehe. (I admit I least like doing legs)
Do you happen to have any suggestion for what I did. Honestly I'm used to doing heavy-low reps(maxOT) and this kind of training is unfamiliar to me.
Amf!
pinapakiramdaman ko din kasi san ako mas tatamaan. though experimental lang naman ung ginagawa ko ngayun. Hirap kasi pag medyo piki LOL.
@jet
oo taena sa adik mo ba naman tinamaan tuhod mo. anything in excess is bad brah!