Romanian Deadlift
Rest Between Sets = 3 to 5 minutes
275 lbs x 4 reps (using hook grip)
275 lbs x 4 reps (with lifting straps)
Standing Calf Raise while holding dumbbells
Rest Between Sets = 2 minutes
50 lbs each arm x 12 reps
50 lbs each arm x 12 reps
50 lbs each arm x 12 reps
Dumbbell Front Raise
Rest Between Sets = 2 minutes
10 lbs each hand x 12 reps
10 lbs each hand x 12 reps
10 lbs each hand x 12 reps
Dumbbell Wrist Curl
Rest Between Sets = 2 minutes
10 lbs each hand x 15 reps
10 lbs each hand x 15 reps
10 lbs each hand x 15 reps
Alternating Dumbbell Curl
Rest Between Sets = 2 minutes
20 lbs each hand x 10 reps
25 lbs each hand x 6 reps
Inclined Bench Press
Rest Between Sets = 2 minutes
135 lbs x 8 reps
135 lbs x 5 reps
125 lbs x 6 reps
Pull Up
Rest Between Sets = 2 minutes
BW x 6 reps (pronated grip)
BW x 3 reps (neutral grip)
BW x 3 reps (pronated grip)
Tricep Push Down using Straight Bar
Rest Between Sets = 2 minutes
130 lbs x 15 reps
130 lbs x 15 reps
130 lbs x 14 reps
One-arm Seated Cable Row using neutral grip
Rest Between Sets = 2 minutes
70 lbs each hand x 10 reps
70 lbs each hand x 10 reps
70 lbs each hand x 10 reps
One-arm Seated Cable Row
Rest Between Sets = 2 minutes
70 lbs each hand x 12 reps
70 lbs each hand x 12 reps
70 lbs each hand x 12 reps
Seated Cable Row
Rest Between Sets = 2 minutes
160 lbs x 5 reps (pronated grip)
180 lbs x 5 reps (neutral grip)
Bent-over Cable Chest Fly
Rest Between Sets = 2 minutes
50 lbs x 5 reps
40 lbs x 7 reps
40 lbs x 7 reps
Dumbbell Lateral Raise
Rest Between Sets = 2 minutes
10 lbs each hand x 12 reps
10 lbs each hand x 12 reps
10 lbs each hand x 12 reps
Seated Overhead Dumbbell Tricep Extension
Rest Between Sets = 2 minutes
15 lbs each hand x 15 reps
15 lbs each hand x 10 reps
15 lbs each hand x 10 reps
Weighted Sit-up on Declined Bench
Rest Between Sets = 2 minutes
25 lbs x 5 reps
25 lbs x 7 reps
25 lbs x 8 reps
Inclined Bench Press
Rest Between Sets = 2 minutes
145 lbs x 4 reps
135 lbs x 3 reps
Pull Up
Rest Between Sets = 2 minutes
BW x 7 reps (pronated grip)
BW x 4 reps (pronated grip)
Lat Pull Down Machine
Rest Between Sets =
150 lbs x 6 reps
Tricep Rope Pull Down
Rest Between Sets = 2 minutes
90 lbs x 10 reps
90 lbs x 10 reps
90 lbs x 8 reps
One-arm Seated Cable Row using neutral grip
Rest Between Sets = 2 minutes
100 lbs each hand x 6 reps
90 lbs each hand x 8 reps
90 lbs each hand x 6 reps
Seated Cable Row using neutral grip
Rest Between Sets =
190 lbs each hand x 5 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 7 reps (supinated grip)
BW x 4 reps (pronated grip)
BW x 4 reps (pronated grip)
Lat Pull Down Machine
Rest Between Sets = 2 to 3 minutes
150 lbs x 6 reps (supinated grip)
150 lbs x 6 reps (supinated grip)
150 lbs x 6 reps (supinated grip)
Inclined Dumbbell Bench Press
Rest Between Sets = 2 to 3 minutes
30 lbs each hand x 6 reps
40 lbs each hand x 6 reps
40 lbs each hand x 6 reps
Barbell Shrug (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
175 lbs x 8 reps (using lifting straps)
155 lbs x 8 reps (using lifting straps)
155 lbs x 10 reps (using lifting straps)
Calf Raises (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
105 lbs x 17 reps
105 lbs x 16 reps
105 lbs x 16 reps (using lifting straps)
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
180 lbs x 8 reps (close neutral grip)
180 lbs x 8 reps (close neutral grip)
170 lbs x 8 reps (close neutral grip)
Pull Up
Rest Between Sets =
BW x 5 reps (supinated grip)
Bent-over Cable Chest Fly
Rest Between Sets = 2 to 3 minutes
60 lbs x 8 reps
60 lbs x 7 reps
50 lbs x 8 reps
Standing Dumbbell Front Raise
Rest Between Sets = 2 to 3 minutes
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
20 lbs each hand x 2 reps (failed at 3rd rep)
Barbell Calf Raises (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
105 lbs x 19 reps (with lifting straps)
105 lbs x 19 reps
105 lbs x 16 reps
Seated Overhead Dumbbell Tricep Extension
Rest Between Sets = 2 to 3 minutes
25 lbs each hand x 5 reps
25 lbs each hand x 4 reps
Pull Up
Rest Between Sets =
BW x 4 reps (neutral grip)
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Standing Alternating Dumbbell Curl
Rest Between Sets = 1 to 2 minutes
30 lbs each hand x 7 reps
30 lbs each hand x 7 reps
25 lbs each hand x 7 reps
Tricep Rope Pull Down
Rest Between Sets = 1 to 2 minutes
120 lbs x 5 reps
110 lbs x 5 reps
100 lbs x 6 reps
Face Pulls
Rest Between Sets = 1 to 2 minutes
90 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 12 reps
Seated Dumbbell Press
Rest Between Sets = 2 to 3 minutes
30 lbs each hand x 5 reps
30 lbs each hand x 10 reps
40 lbs each hand x 5 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 7 reps (close neutral grip)
BW x 3 reps (close neutral grip)
Starting this week, my training will focus on making my traps and lats stronger. Deadlift will now only be trained every other week to give way for more recovery. Will see how this works out for me
Dito lang ako sa small time gym nagbubuhat. Sa loob lang ng barangay
Kailangan ko na lumipat talaga. Di ko magawa ang ibang exercise ng maayos. Payat din ang barbell, nahirapan ako i-grip ng mahigpit
Baka sa Slimmers World Pasig akoi lumipat.
patapos na kase ako sa eclipse next month eh, so nag hahanap ako nang gym na maayos, actually may gym din naman samin, kaya lang, di ako makapag buhat nang maayos kase konting bagsak nang barbell / dumbbell, naninita yung bantay.
Dito lang ako sa small time gym nagbubuhat. Sa loob lang ng barangay
Kailangan ko na lumipat talaga. Di ko magawa ang ibang exercise ng maayos. Payat din ang barbell, nahirapan ako i-grip ng mahigpit
Baka sa Slimmers World Pasig akoi lumipat.
patapos na kase ako sa eclipse next month eh, so nag hahanap ako nang gym na maayos, actually may gym din naman samin, kaya lang, di ako makapag buhat nang maayos kase konting bagsak nang barbell / dumbbell, naninita yung bantay.
Try mo Romanian Deadlift kung bawal kahit konting bagsak ng barbell
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Romanian Deadlift (Did it in the preacher curl station. ha ha)
Rest Between Sets = 2 to 3 minutes
260 lbs x 4 reps
240 lbs x 4 reps
Standing Alternating Dumbbell Curl
Rest Between Sets = 1 to 2 minutes
30 lbs each hand x 8 reps
30 lbs each hand x 5 reps
Standing Hammer Curl
25 lbs each hand x 8 reps
One Arm Tricep Rope Pull Down
Rest Between Sets = 1 to 2 minutes
60 lbs each hand x 2 reps
50 lbs each hand x 5 reps
45 lbs each hand x 5 reps
40 lbs each hand x 7 reps
Face Pulls
Rest Between Sets = 1 to 2 minutes
120 lbs x 8 reps
120 lbs x 6 reps
120 lbs x 6 reps
Seated Dumbbell Press
Rest Between Sets = 2 to 3 minutes
30 lbs each hand x 7 reps
30 lbs each hand x 7 reps
30 lbs each hand x 7 reps
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 minutes
190 lbs x 8 reps (close neutral grip)
185 lbs x 7 reps (close neutral grip)
180 lbs x 8 reps (close neutral grip)
Bent-over Cable Chest Fly
Rest Between Sets = 2 minutes
75 lbs x 4 reps
70 lbs x 6 reps
60 lbs x 8 reps
One-arm Tricep Rope Pull Down
Rest Between Sets = 2 minutes
50 lbs each hand x 6 reps
45 lbs each hand x 6 reps
40 lbs each hand x 5 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 5 reps (close neutral grip)
BW x 4 reps (close neutral grip)
BW x 4 reps (close neutral grip)
I'm feeling weak today and have to drop the shrug and dumbbell lateral raise. Also had to replace the overhead tricep extension with rope pull down due to pain at right wrist
I'll only add weight once I can do 3 sets of 8 reps with only 2 minutes of rest between sets.
Based on how I look, I think my body fat is ~25%. I can't see my upper abs but there is a visible V-shape when I contract the lats. Traps definition is also visible when I contract the traps
edit:
Did another 2 sets
1:30 PM - BW x 6 reps (shoulder-width pronated grip)
5:40 PM - BW x 7 reps (shoulder-width pronated grip)
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up
Rest Between Sets = 2 minutes
BW x 5 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width pronated grip)
BW x 4 reps (shoulder-width pronated grip)
BW x 3 reps (shoulder-width pronated grip)
BW x 2 reps (shoulder-width pronated grip)
Seated Dumbbell Press (no back support)
30 lbs each hand x 8 reps
Dips
Rest Between Sets = 2 minutes
BW x 3 reps
BW x 3 reps
BW x 3 reps
Barbell Shrug (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
160 lbs x 10 reps
160 lbs x 10 reps
170 lbs x 10 reps
Dumbbell Calf Raises
Rest Between Sets = 1 to 2 minutes
30 lbs each hand x 20 reps
30 lbs each hand x 20 reps
30 lbs each hand x 20 reps
Cable Front Shoulder Raise
Rest Between Sets = 1 to 2 minutes
20 lbs each hand x 10 reps
20 lbs each hand x 8 reps
25 lbs each hand x 6 reps
Pull Up
BW x 7 reps (narrow neutral grip)
Pain in the right wrist occurs again with dumbbell pressing. It's not very painful but I stopped after the 1st set. I'll just stick with front deltoid isolation exercises for the mean time.
I don't know what happened to the Dip. If I'm just not "in the zone" today, why was I able to beat my previous record for the Pull Up (both pronated grip and neutral grip) ???
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Standing Alternating Hammer Curl
Rest Between Sets = 1 minute
30 lbs each hand x 10 reps
30 lbs each hand x 6 reps
30 lbs each hand x 5 reps
One Arm Tricep Rope Pull Down
Rest Between Sets = 1 minute
50 lbs each hand x 8 reps
50 lbs each hand x 6 reps
45 lbs each hand x 6 reps
40 lbs each hand x 6 reps
Pull Up
BW x 7 reps (narrow neutral grip)
Dips
BW x 4 reps
Lat Pull Down Machine
150 lbs x 5 reps (medium-width pronated grip)
Dips
BW x 4 reps
Lat Pull Down Machine
140 lbs x 6 reps (medium-width pronated grip)
Comments
BW = 175 lbs
Inclined Bench Press
Rest Between Sets = 2 to 3 mins
135 lbs x 6 reps
125 lbs x 6 reps
Romanian Deadlift using mixed grip
Rest Between Sets = 2 to 3 mins
265 lbs x 3 reps
265 lbs x 3 reps
Pull Up
Rest Between Sets = 2 to 3 mins
BW x 3 reps
BW x 3 reps
Felt weak during the workout so I just did compound exercises. I'm not sleeping well this week due to the hot climate
BW = 176 lbs
Rest Between Sets = 2 to 3 mins
Inclined Bench Press
145 lbs x 4 reps
135 lbs x 7 reps
125 lbs x 6 reps
Pull Up
BW x 6 reps (pronated grip)
BW x 4 reps (pronated grip)
BW x 3 reps (supinated grip)
Tricep Push Down using Straight Bar
130 lbs x 15 reps
130 lbs x 15 reps
130 lbs x 9 reps
One-arm Seated Cable Row using neutral grip
70 lbs x 8 reps
80 lbs x 8 reps
70 lbs x 8 reps
BW = 174 lbs
Romanian Deadlift
Rest Between Sets = 3 to 5 minutes
275 lbs x 4 reps (using hook grip)
275 lbs x 4 reps (with lifting straps)
Standing Calf Raise while holding dumbbells
Rest Between Sets = 2 minutes
50 lbs each arm x 12 reps
50 lbs each arm x 12 reps
50 lbs each arm x 12 reps
Dumbbell Front Raise
Rest Between Sets = 2 minutes
10 lbs each hand x 12 reps
10 lbs each hand x 12 reps
10 lbs each hand x 12 reps
Dumbbell Wrist Curl
Rest Between Sets = 2 minutes
10 lbs each hand x 15 reps
10 lbs each hand x 15 reps
10 lbs each hand x 15 reps
Alternating Dumbbell Curl
Rest Between Sets = 2 minutes
20 lbs each hand x 10 reps
25 lbs each hand x 6 reps
BW = 174 lbs
One-arm Dumbbell Row
Rest Between Sets =
60 lbs each hand x 8 reps
One-arm Seated Cable Row
Rest Between Sets = 2 minutes
80 lbs each hand x 8 reps
80 lbs each hand x 8 reps
Weighted Knee Raise
Rest Between Sets = 2 minutes
30 lbs each arm x 10 reps
30 lbs each arm x 10 reps
Dumbbell Lateral Raise
Rest Between Sets = 2 minutes
10 lbs each hand x 10 reps
10 lbs each hand x 10 reps
Seated Overhead Dumbbell Tricep Extension
Rest Between Sets = 2 minutes
20 lbs each hand x 6 reps
15 lbs each hand x 8 reps
BW = 177 lbs
Rest Between Exercises = 3 to 5 mins
Inclined Bench Press
Rest Between Sets = 2 minutes
135 lbs x 8 reps
135 lbs x 5 reps
125 lbs x 6 reps
Pull Up
Rest Between Sets = 2 minutes
BW x 6 reps (pronated grip)
BW x 3 reps (neutral grip)
BW x 3 reps (pronated grip)
Tricep Push Down using Straight Bar
Rest Between Sets = 2 minutes
130 lbs x 15 reps
130 lbs x 15 reps
130 lbs x 14 reps
One-arm Seated Cable Row using neutral grip
Rest Between Sets = 2 minutes
70 lbs each hand x 10 reps
70 lbs each hand x 10 reps
70 lbs each hand x 10 reps
It's been years since I trained using a relatively high volume
BW = 176 lbs
Rest Between Exercises = 3 to 5 mins
Romanian Deadlift
Rest Between Sets = 2 to 3 minutes
285 lbs x 3 reps (using hook grip)
285 lbs x 5 reps (with lifting straps)
Standing Calf Raise while holding dumbbells
Rest Between Sets = 2 minutes
60 lbs each arm x 8 reps
60 lbs each arm x 8 reps
60 lbs each arm x 8 reps
Dumbbell Front Raise
Rest Between Sets = 2 minutes
15 lbs each hand x 8 reps
15 lbs each hand x 8 reps
15 lbs each hand x 10 reps
Dumbbell Wrist Curl
Rest Between Sets = 2 minutes
15 lbs each hand x 10 reps
15 lbs each hand x 10 reps
Alternating Dumbbell Curl
Rest Between Sets = 2 minutes
25 lbs each hand x 8 reps
25 lbs each hand x 8 reps
BW = 176 lbs
One-arm Seated Cable Row
Rest Between Sets = 2 minutes
70 lbs each hand x 12 reps
70 lbs each hand x 12 reps
70 lbs each hand x 12 reps
Seated Cable Row
Rest Between Sets = 2 minutes
160 lbs x 5 reps (pronated grip)
180 lbs x 5 reps (neutral grip)
Bent-over Cable Chest Fly
Rest Between Sets = 2 minutes
50 lbs x 5 reps
40 lbs x 7 reps
40 lbs x 7 reps
Dumbbell Lateral Raise
Rest Between Sets = 2 minutes
10 lbs each hand x 12 reps
10 lbs each hand x 12 reps
10 lbs each hand x 12 reps
Seated Overhead Dumbbell Tricep Extension
Rest Between Sets = 2 minutes
15 lbs each hand x 15 reps
15 lbs each hand x 10 reps
15 lbs each hand x 10 reps
Weighted Sit-up on Declined Bench
Rest Between Sets = 2 minutes
25 lbs x 5 reps
25 lbs x 7 reps
25 lbs x 8 reps
BW = 177 lbs
Inclined Bench Press
Rest Between Sets = 2 minutes
145 lbs x 4 reps
135 lbs x 3 reps
Pull Up
Rest Between Sets = 2 minutes
BW x 7 reps (pronated grip)
BW x 4 reps (pronated grip)
Lat Pull Down Machine
Rest Between Sets =
150 lbs x 6 reps
Tricep Rope Pull Down
Rest Between Sets = 2 minutes
90 lbs x 10 reps
90 lbs x 10 reps
90 lbs x 8 reps
One-arm Seated Cable Row using neutral grip
Rest Between Sets = 2 minutes
100 lbs each hand x 6 reps
90 lbs each hand x 8 reps
90 lbs each hand x 6 reps
Seated Cable Row using neutral grip
Rest Between Sets =
190 lbs each hand x 5 reps
BW = 176 lbs
Rest Between Exercises = 3 to 5 mins
Romanian Deadlift
Rest Between Sets = 2 to 3 minutes
295 lbs x 4 reps (with lifting straps)
295 lbs x 3 reps (with lifting straps)
Standing Calf Raise using barbell
Rest Between Sets = 2 minutes
115 lbs x 5 reps
145 lbs x 8 reps
145 lbs x 10 reps
Dumbbell Front Raise
Rest Between Sets = 2 minutes
20 lbs each hand x 5 reps
20 lbs each hand x 5 reps
20 lbs each hand x 7 reps
Dumbbell Concentration Curl
Rest Between Sets = 2 minutes
25 lbs each hand x 7 reps
25 lbs each hand x 6 reps
BW = 176 lbs
One-arm Seated Cable Row
Rest Between Sets = 2 minutes
100 lbs each hand x 6 reps
90 lbs each hand x 6 reps
Seated Cable Row
Rest Between Sets = 2 minutes
190 lbs x 6 reps (neutral grip)
Bent-over Cable Chest Fly
Rest Between Sets = 2 minutes
60 lbs x 6 reps
70 lbs x 4 reps
60 lbs x 4 reps
Seated Overhead Dumbbell Tricep Extension
Rest Between Sets = 2 minutes
25 lbs each hand x 4 reps
20 lbs each hand x 8 reps
20 lbs each hand x 6 reps
BW = 176 lbs
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 7 reps (supinated grip)
BW x 4 reps (pronated grip)
BW x 4 reps (pronated grip)
Lat Pull Down Machine
Rest Between Sets = 2 to 3 minutes
150 lbs x 6 reps (supinated grip)
150 lbs x 6 reps (supinated grip)
150 lbs x 6 reps (supinated grip)
Inclined Dumbbell Bench Press
Rest Between Sets = 2 to 3 minutes
30 lbs each hand x 6 reps
40 lbs each hand x 6 reps
40 lbs each hand x 6 reps
Barbell Shrug (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
175 lbs x 8 reps (using lifting straps)
155 lbs x 8 reps (using lifting straps)
155 lbs x 10 reps (using lifting straps)
Calf Raises (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
105 lbs x 17 reps
105 lbs x 16 reps
105 lbs x 16 reps (using lifting straps)
BW = 179 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Romanian Deadlift
Rest Between Sets = 2 to 3 minutes
305 lbs x 3 reps (with lifting straps)
305 lbs x 3 reps (with lifting straps)
Seated Dumbbell Concentration Curl
Rest Between Sets = 2 minutes
30 lbs each hand x 6 reps
30 lbs each hand x 6 reps
Tricep Rope Pull Down
Rest Between Sets = 2 minutes
100 lbs x 8 reps
100 lbs x 6 reps
100 lbs x 5 reps
Standing Hammer Curl
Rest Between Sets = 2 minutes
25 lbs each hand x 7 reps
25 lbs each hand x 6 reps
Dips
Rest Between Sets = 2 minutes
BW x 8 reps
BW x 6 reps
BW = 178 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
180 lbs x 8 reps (close neutral grip)
180 lbs x 8 reps (close neutral grip)
170 lbs x 8 reps (close neutral grip)
Pull Up
Rest Between Sets =
BW x 5 reps (supinated grip)
Bent-over Cable Chest Fly
Rest Between Sets = 2 to 3 minutes
60 lbs x 8 reps
60 lbs x 7 reps
50 lbs x 8 reps
Standing Dumbbell Front Raise
Rest Between Sets = 2 to 3 minutes
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
20 lbs each hand x 2 reps (failed at 3rd rep)
Barbell Calf Raises (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
105 lbs x 19 reps (with lifting straps)
105 lbs x 19 reps
105 lbs x 16 reps
Seated Overhead Dumbbell Tricep Extension
Rest Between Sets = 2 to 3 minutes
25 lbs each hand x 5 reps
25 lbs each hand x 4 reps
Pull Up
Rest Between Sets =
BW x 4 reps (neutral grip)
BW = 177 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up
Rest Between Sets = 3 minutes
BW x 6 reps (close neutral grip)
BW x 4 reps (close neutral grip)
Lat Pull Down Machine
Rest Between Sets = 3 minutes
160 lbs x 5 reps (close neutral grip)
150 lbs x 5 reps (close neutral grip)
Knuckle Push Up
Rest Between Sets = 1 minute
BW x 12 reps
BW x 10 reps
BW x 4 reps (failed 5th rep)
Barbell Shrug (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
145 lbs x 8 reps
145 lbs x 10 reps
175 lbs x 4 reps
Calf Raises (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
115 lbs x 16 reps
115 lbs x 16 reps
115 lbs x 16 reps
BW = 178 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up
Rest Between Sets = 2 minutes
BW x 5 reps (close neutral grip)
BW x 4 reps (close neutral grip)
BW x 3 reps (close neutral grip)
BW x 3 reps (close neutral grip)
BW x 2 reps (close neutral grip)
Inclined Bench Press
145 lbs x 4 reps
Dip
Rest Between Sets = 2 minutes
BW x 5 reps (close neutral grip)
BW x 4 reps (close neutral grip)
BW x 3 reps (close neutral grip)
BW x 2 reps (close neutral grip)
BW x 1 reps (close neutral grip)
Barbell Shrug (Conventional Deadlift top position)
Rest Between Sets = 1 to 2 minutes
135 lbs x 12 reps
135 lbs x 12 reps
135 lbs x 12 reps
Dumbbell Calf Raises
Rest Between Sets = 1 to 2 minutes
25 lbs each hand x 20 reps
30lbs each hand x 20 reps
25 lbs each hand x 20 reps
Pull Up
BW x 5 reps (close neutral grip)
Bent Over Cable Fly
60 lbs each hand x 10 reps
Seated Cable Row
180 lbs x 6 reps (close neutral grip)
http://nicktumminello.com/2013/05/microwave-dangers-top-5-claims-vs-evidence/
BW = 177 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Standing Alternating Dumbbell Curl
Rest Between Sets = 1 to 2 minutes
30 lbs each hand x 7 reps
30 lbs each hand x 7 reps
25 lbs each hand x 7 reps
Tricep Rope Pull Down
Rest Between Sets = 1 to 2 minutes
120 lbs x 5 reps
110 lbs x 5 reps
100 lbs x 6 reps
Face Pulls
Rest Between Sets = 1 to 2 minutes
90 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 12 reps
Seated Dumbbell Press
Rest Between Sets = 2 to 3 minutes
30 lbs each hand x 5 reps
30 lbs each hand x 10 reps
40 lbs each hand x 5 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 7 reps (close neutral grip)
BW x 3 reps (close neutral grip)
Starting this week, my training will focus on making my traps and lats stronger. Deadlift will now only be trained every other week to give way for more recovery. Will see how this works out for me
bro, diba sa market market ka nag wowork ? san na nag bubuhat?
Kailangan ko na lumipat talaga. Di ko magawa ang ibang exercise ng maayos. Payat din ang barbell, nahirapan ako i-grip ng mahigpit
Baka sa Slimmers World Pasig akoi lumipat.
BW = 178 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 minutes
180 lbs x 8 reps (close neutral grip)
180 lbs x 8 reps (close neutral grip)
180 lbs x 7 reps (close neutral grip)
Standing Dumbbell Lateral Raise
Rest Between Sets = 2 minutes
15 lbs each hand x 7 reps
15 lbs each hand x 7 reps
15 lbs each hand x 5 reps
Seated Overhead Dumbbell Tricep Extension
Rest Between Sets = 2 minutes
25 lbs each hand x 5 reps
25 lbs each hand x 4 reps
20 lbs each hand x 8 reps
Bent-over Cable Chest Fly
Rest Between Sets = 2 minutes
70 lbs x 5 reps
65 lbs x 5 reps
60 lbs x 5 reps
Standing Dumbbell Shrug
Rest Between Sets = 2 minutes
50 lbs each hand x 15 reps
60 lbs each hand x 10 reps
60 lbs each hand x 10 reps
Pull Up
Rest Between Sets =
BW x 5 reps (close neutral grip)
patapos na kase ako sa eclipse next month eh, so nag hahanap ako nang gym na maayos, actually may gym din naman samin, kaya lang, di ako makapag buhat nang maayos kase konting bagsak nang barbell / dumbbell, naninita yung bantay.
Try mo Romanian Deadlift kung bawal kahit konting bagsak ng barbell
BW = 176 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up
Rest Between Sets = 2 minutes
BW x 5 reps (close neutral grip)
BW x 4 reps (close neutral grip)
BW x 4 reps (close neutral grip)
BW x 3 reps (close neutral grip)
BW x 2 reps (close neutral grip)
Barbell Shrug (Conventional Deadlift top position)
Rest Between Sets = 1 to 2 minutes
150 lbs x 10 reps
150 lbs x 10 reps
150 lbs x 10 reps
Dumbbell Calf Raises
Rest Between Sets = 1 to 2 minutes
30 lbs each hand x 15 reps
30 lbs each hand x 15 reps
30 lbs each hand x 25 reps
Inclined Dumbbell Bench Press
50 lbs each hand x 5 reps
Bent Over Cable Fly
60 lbs each hand x 8 reps
60 lbs each hand x 8 reps
60 lbs each hand x 6 reps
Seated Cable Row
200 lbs x 5 reps (close neutral grip)
Pull Up
BW x 4 reps (close neutral grip)
BW = 178 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Romanian Deadlift (Did it in the preacher curl station. ha ha)
Rest Between Sets = 2 to 3 minutes
260 lbs x 4 reps
240 lbs x 4 reps
Standing Alternating Dumbbell Curl
Rest Between Sets = 1 to 2 minutes
30 lbs each hand x 8 reps
30 lbs each hand x 5 reps
Standing Hammer Curl
25 lbs each hand x 8 reps
One Arm Tricep Rope Pull Down
Rest Between Sets = 1 to 2 minutes
60 lbs each hand x 2 reps
50 lbs each hand x 5 reps
45 lbs each hand x 5 reps
40 lbs each hand x 7 reps
Face Pulls
Rest Between Sets = 1 to 2 minutes
120 lbs x 8 reps
120 lbs x 6 reps
120 lbs x 6 reps
Seated Dumbbell Press
Rest Between Sets = 2 to 3 minutes
30 lbs each hand x 7 reps
30 lbs each hand x 7 reps
30 lbs each hand x 7 reps
Pull Up
BW x 6 reps (close neutral grip)
BW = 177 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 minutes
190 lbs x 8 reps (close neutral grip)
185 lbs x 7 reps (close neutral grip)
180 lbs x 8 reps (close neutral grip)
Bent-over Cable Chest Fly
Rest Between Sets = 2 minutes
75 lbs x 4 reps
70 lbs x 6 reps
60 lbs x 8 reps
One-arm Tricep Rope Pull Down
Rest Between Sets = 2 minutes
50 lbs each hand x 6 reps
45 lbs each hand x 6 reps
40 lbs each hand x 5 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 5 reps (close neutral grip)
BW x 4 reps (close neutral grip)
BW x 4 reps (close neutral grip)
I'm feeling weak today and have to drop the shrug and dumbbell lateral raise. Also had to replace the overhead tricep extension with rope pull down due to pain at right wrist
June 20, 2015 - Saturday
BW = 177 lbs
Training completely fasted. Drank coffee before training
Started at 10:30 AM
Rest Between Sets = 2 minutes
BW x 5 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width pronated grip)
BW x 4 reps (shoulder-width pronated grip)
BW x 3 reps (shoulder-width pronated grip)
BW x 2 reps (shoulder-width pronated grip)
Took a 5-minute rest after the 5th set then did a last set of 5 reps
I'm following the bodyweight only pull up progression shown in the link below
http://rippedbody.jp/chin-up-pull-up-progress-guide/
I'll only add weight once I can do 3 sets of 8 reps with only 2 minutes of rest between sets.
Based on how I look, I think my body fat is ~25%. I can't see my upper abs but there is a visible V-shape when I contract the lats. Traps definition is also visible when I contract the traps
edit:
Did another 2 sets
1:30 PM - BW x 6 reps (shoulder-width pronated grip)
5:40 PM - BW x 7 reps (shoulder-width pronated grip)
BW = 176 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up
Rest Between Sets = 2 minutes
BW x 5 reps (shoulder-width pronated grip)
BW x 5 reps (shoulder-width pronated grip)
BW x 4 reps (shoulder-width pronated grip)
BW x 3 reps (shoulder-width pronated grip)
BW x 2 reps (shoulder-width pronated grip)
Seated Dumbbell Press (no back support)
30 lbs each hand x 8 reps
Dips
Rest Between Sets = 2 minutes
BW x 3 reps
BW x 3 reps
BW x 3 reps
Barbell Shrug (Conventional Deadlift top position)
Rest Between Sets = 2 to 3 minutes
160 lbs x 10 reps
160 lbs x 10 reps
170 lbs x 10 reps
Dumbbell Calf Raises
Rest Between Sets = 1 to 2 minutes
30 lbs each hand x 20 reps
30 lbs each hand x 20 reps
30 lbs each hand x 20 reps
Cable Front Shoulder Raise
Rest Between Sets = 1 to 2 minutes
20 lbs each hand x 10 reps
20 lbs each hand x 8 reps
25 lbs each hand x 6 reps
Pull Up
BW x 7 reps (narrow neutral grip)
Pain in the right wrist occurs again with dumbbell pressing. It's not very painful but I stopped after the 1st set. I'll just stick with front deltoid isolation exercises for the mean time.
I don't know what happened to the Dip. If I'm just not "in the zone" today, why was I able to beat my previous record for the Pull Up (both pronated grip and neutral grip) ???
BW = 177 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Standing Alternating Hammer Curl
Rest Between Sets = 1 minute
30 lbs each hand x 10 reps
30 lbs each hand x 6 reps
30 lbs each hand x 5 reps
One Arm Tricep Rope Pull Down
Rest Between Sets = 1 minute
50 lbs each hand x 8 reps
50 lbs each hand x 6 reps
45 lbs each hand x 6 reps
40 lbs each hand x 6 reps
Pull Up
BW x 7 reps (narrow neutral grip)
Dips
BW x 4 reps
Lat Pull Down Machine
150 lbs x 5 reps (medium-width pronated grip)
Dips
BW x 4 reps
Lat Pull Down Machine
140 lbs x 6 reps (medium-width pronated grip)
Dips
BW x 5 reps
Pull Up
BW x 4 reps (narrow neutral grip)