BADASS in the MAKING

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  • dimzon03dimzon03 Posts: 1,552
    CHEST ( Monday July 22,2013 )

    Bench press

    70lbs x 20
    100lbs x 10
    120lbs x 6 x 4

    Incline BP

    70lbs x 10 x 3

    DB Pullover

    40lbs x 10 x 3

    Bench dips

    BW + 50lbs x 12 x 3

    Tricep Pushdown

    80lbs x 8 x 3
  • dimzon03dimzon03 Posts: 1,552
    LEGS ( Wednesday July 24,2013 )

    Squat

    70lbs x 12
    100lbs x 12
    170lbs x 6 x 3

    Sumo DL

    100lbs x 12
    120lbs x 10
    130lbs x 10
    160lbs x 10

    Leg Ext.

    100lbs x 10 x 3

    Seated Calves Raise

    90lbs x 12 x 3SHOULDER ( Saturday July 26,2013 )

    OHP

    10lbs x 20
    30lbs x 12
    60lbs x 5 x 4

    Hang Clean and press

    50lbs x 10 x 4

    Cable upright row

    100lbs x 10 x 3


    Alternate curl

    30lbs(each) x 12 x 3

    Reverse curl

    30lbs x 12 x 3
  • dimzon03dimzon03 Posts: 1,552
    BACK ( Saturday July 27,2013 )

    DL

    100lbs x 12
    150lbs x 10
    170lbs x 10

    200lbs x 6
    230lbs x 6

    T-bar Rows

    130lbs x 8 x 4

    BB Shrugs

    120lbs x 15 x 3

    Lat Pulldown

    100lbs x 6 x 4
  • monching11monching11 Posts: 7,273
    Kamusta progress dimz?
  • dimzon03dimzon03 Posts: 1,552
    ^uy musta sir monch?

    eto po pumayat po dahil sa load ng trabaho...
    apektado po kain, lalo napo buhat ko po...
    pero ok lang po...wala pa ring ayawan...:sport:
  • monching11monching11 Posts: 7,273
    Ok lang bro. Lagi ba OT?
  • dimzon03dimzon03 Posts: 1,552
    ^ opo sir monch...

    hindi lang layout ginagawa ngayon pati video editing na...
    sumabay kasi ng resign yung supervisor ko...ayun ako lahat sumalo...
    :arghh:
  • dimzon03dimzon03 Posts: 1,552
    kamusta po?
    tagal walang update, medyo inaalikabok na journal ko :)

    tuloy-tuloy parin naman po ang buhat...
    kaso yung problema nga po laki binaba ng timbang kaya nakakadismaya.
    gustong gusto ko mag-bulk pero dahil sa laging O.T. at puyat ang dating parang dating ng katawan ko nag cut ako... pumayat pako lalo...

    PUSH

    Benchpress - 120lbs x8x4
    OHP - 60lbs x8x4
    Incline DB Benchpress - 40lbs(each) x10x3
    Side Lateral Raise - 25lbs(each) x12x3
    Tricep extension - 30lbs x15x3
    Tricep pushdown - 80lbs x8x4

    PULL

    Deads - 230lbs x10x1
    T-bar Row - 100lbs x10x4
    Machine Row(WIDE) - 150lbs x10x3
    Lat pulldown - 100lbs x6x4
    Bicep BB curl - 30lbs x15x3
    Reverse curl - 30lbs x10x3

    LEGS

    Squats - 170lbs x8x4
    SLDL - 100lbs x10x3 or Sumo DL - 150lbs x10x3
    Leg press - 150lbs x10x3
    Seated Calves raise - 80lbs x15x3
  • DSmallDivideDSmallDivide Posts: 4,565
    parang wala naman halos nagbago sa stats mo. normal lang yan just try to manage ung stress better kasi counter productive talaga sa atin yan. :) keep it up!
  • dimzon03dimzon03 Posts: 1,552
    ^salamat sir DS
    binubuhos ko na nga lang po yung stress sa bakal po eh...
    lahat po ng gigil sa trabaho sa gym ko po binabaling...:sport:
  • dimzon03dimzon03 Posts: 1,552
    Weight - 126lbs

    Body Fat Estimation
    Fat Index - 17.3%
    Fat Mass - 21lbs

    Lifting Stats
    Squat - 200lbs x 5reps
    Deadlift - 250lbs x 3reps
    Bench Press - 125lbs x 5reps
  • dimzon03dimzon03 Posts: 1,552
    LEGS ( October 25,2013 )

    Back Squat

    warmup sets - 70lbs x 10, 100lbs x 8
    working sets - 150lbs x 8, 170lbs x 8, 190lbs x 6, 200lbs x 5

    Front Squat

    warmup sets - 50lbs x 12
    working sets - 70lbs x 12, 90lbs x 12, 100lbs x 12

    Sissy Squat

    BW + 25lbs - 12reps x 3sets

    Leg Press

    120lbs x 12reps x 3sets
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 1 - January 6,2014 )

    Squat

    WU sets

    100lbs x 5
    120lbs x 5
    140lbs x 3

    Working sets

    150lbs x 5
    160lbs x 5
    170lbs x 5

    Assistance exercise
  • dimzon03dimzon03 Posts: 1,552
    Isang oras nalng uwian na!!!!!:arghh:

    Excited nako bumuhat:angry:
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 1 - January 7,2014 )

    Bench Press

    WU sets

    70lbs x 5
    90lbs x 5
    100lbs x 3

    Working sets

    110lbs x 5
    120lbs x 5
    125lbs x 9

    Assistance exercise
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 1 - January 9,2014 )

    Deadlift

    WU sets

    100lbs x 5
    125lbs x 5
    150lbs x 3

    Working sets

    185lbs x 5
    200lbs x 5
    210lbs x 9

    Assistance exercise
  • kopikopi Posts: 690
    Malakas p dn sir dimz :) good job :^^
  • dimzon03dimzon03 Posts: 1,552
    ^salamat :)
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 1 - January 10,2014 )

    Overhead press

    WU sets

    20lbs x 5
    30lbs x 5
    40lbs x 3

    Working sets

    50lbs x 5
    55lbs x 5
    60lbs x 10

    Assistance exercise
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 2 - January 13,2014 )

    Squat

    WU sets

    100lbs x 5
    120lbs x 5
    140lbs x 3

    Working sets

    160lbs x 3
    170lbs x 3
    180lbs x 8

    Assistance exercise
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 2 - January 14,2014 )

    Bench Press

    WU sets

    70lbs x 5
    100lbs x 5
    110lbs x 3

    Working sets

    120lbs x 3
    125lbs x 3
    135lbs x 4 (kala ko kaya ko ng 6 reps...badtrip:angry:)

    Assistance exercise
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 2 - January 16,2014 )

    Deadlift

    WU sets

    100lbs x 5
    150lbs x 5
    180lbs x 3

    Working sets

    200lbs x 3
    210lbs x 3
    225lbs x 6

    Assistance exercise
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 2 - January 17,2014 )

    Overhead press

    WU sets

    20lbs x 5
    30lbs x 5
    45lbs x 3

    Working sets

    55lbs x 3
    60lbs x 3
    65lbs x 7

    Assistance exercise
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 3 - January 20,2014 )

    Squat

    WU sets

    100lbs x 5
    120lbs x 5
    140lbs x 3

    Working sets

    150lbs x 5
    170lbs x 3
    190lbs x 6

    Assistance exercise
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 3 - January 21,2014 )

    Bench Press

    WU sets

    70lbs x 5
    90lbs x 5
    100lbs x 3

    Working sets

    110lbs x 5
    125lbs x 3
    140lbs x 3

    Assistance exercise


    Tanong ko lang po kung meron po dito nakaranas po na parang naipitan ng ugat sa bandang tagiliran(kanan) habang nag bench press(powerlifting style)??
    pangalawang beses na kasi nangyari sakin to, last week tsaka kahapon...
    nararamdaman ko sya pag iaangat kona yung bar pataas kada reps.:sleepy:
  • RockcenaRockcena Posts: 603
    naranasan ko na yan haha kaya pina flat ko lang back ko tas relax
  • dimzon03dimzon03 Posts: 1,552
    ^kinabahan nga ako pagtayo ko,,,inunat unat ko lang pagtayo ko...:blush:
  • badass_vinchbadass_vinch Posts: 4,471
    Pansin ko ang dami may nararamdaman ngayon na weird pain kung saan saan. magdagdag ka ng madaming warm up bro, aminin mo sa sarili mo na kulang yung 5,5,3 reps na warm up. baka hindi ka pa pawisan dyan. yung mga nakikita nyo na nagwawarm up ng low reps with light weight most of the time hindi warm up yun, kinukuha lang nila yung form nila. hindi porke nag warm up ka ng 10 or more reps and 5 sets e mawawala ka na sa PL/strength program mo. take your time hangang maginit ka and maging mentally prepared :)
  • dimzon03dimzon03 Posts: 1,552
    ^ok sir Vinch, salamat sa payo...
    gawin ko ulit yan sa mga susunod na workout ko :)
  • dimzon03dimzon03 Posts: 1,552
    5/3/1 ( Week 3 - January 23,2014 )

    Deadlift

    WU sets

    100lbs x 10
    130lbs x 10
    150lbs x 10

    Working sets

    185lbs x 5
    200lbs x 3
    230lbs x 8

    Assistance exercise

    pa-check kona rin po form ko po sa DL kung may mali po...
    https://www.youtube.com/watch?v=
    60kilograms as of now...

    6nqjpe.jpg
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