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...

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!

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.

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

## Comments

1,552Bench 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

1,552Squat

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

1,552DL

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

7,2731,552eto 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:

7,2731,552hindi lang layout ginagawa ngayon pati video editing na...

sumabay kasi ng resign yung supervisor ko...ayun ako lahat sumalo...

:arghh:

1,552tagal 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

4,5651,552binubuhos ko na nga lang po yung stress sa bakal po eh...

lahat po ng gigil sa trabaho sa gym ko po binabaling...:sport:

1,552Body Fat Estimation

Fat Index - 17.3%

Fat Mass - 21lbs

Lifting Stats

Squat - 200lbs x 5reps

Deadlift - 250lbs x 3reps

Bench Press - 125lbs x 5reps

1,552Back 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

1,552Squat

WU sets

100lbs x 5

120lbs x 5

140lbs x 3

Working sets

150lbs x 5

160lbs x 5

170lbs x 5

Assistance exercise

1,552Excited nako bumuhat

1,552Bench 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

1,552Deadlift

WU sets

100lbs x 5

125lbs x 5

150lbs x 3

Working sets

185lbs x 5

200lbs x 5

210lbs x 9

Assistance exercise

6901,5521,552Overhead 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

1,552Squat

WU sets

100lbs x 5

120lbs x 5

140lbs x 3

Working sets

160lbs x 3

170lbs x 3

180lbs x 8

Assistance exercise

1,552Bench 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)

Assistance exercise

1,552Deadlift

WU sets

100lbs x 5

150lbs x 5

180lbs x 3

Working sets

200lbs x 3

210lbs x 3

225lbs x 6

Assistance exercise

1,552Overhead 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

1,552Squat

WU sets

100lbs x 5

120lbs x 5

140lbs x 3

Working sets

150lbs x 5

170lbs x 3

190lbs x 6

Assistance exercise

1,552Bench 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.

6031,5524,4711,552gawin ko ulit yan sa mga susunod na workout ko

1,552Deadlift

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...