Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Romanian Deadlift (1st rep starts from the pin about 1 foot from the floor)
Rest Between Sets = 2 minutes
90 kgs x 3 reps (with lifting straps)
90 kgs x 3 reps (with lifting straps)
110 kgs x 2 reps (with lifting straps)
Parallel Bar Dip (handle diameter is ~1.75 inches)
Rest Between Sets = 2 minutes
BW x 5 reps
BW x 5 reps
Tricep Rope Pull Down
Rest Between Sets = 2 minutes
*6 plates x 5 reps
*6 plates x 5 reps
Pull Up
Rest Between Sets =
BW x 6 reps (close neutral grip)
Seated Cable Row
Rest Between Sets =
150 lbs x 5 reps (narrow neutral grip)
One-arm Seated Cable Row
Rest Between Sets =
70 lbs each arm x 5 reps (narrow neutral grip)
Parallel Bar Dip (handle diameter is ~1.75 inches)
Rest Between Sets =
BW x 5 reps
Pull Up
Rest Between Sets =
BW x 5 reps (close neutral grip)
Parallel Bar Dip (handle diameter is ~1.75 inches)
Rest Between Sets =
BW x 5 reps
Pull Up
Rest Between Sets =
BW x 5 reps (close neutral grip)
Transferred to a new gym, Slimmers World (Pasig branch, along Marcos Highway). Not feeling strong today so I just did a random workout. They only have one power rack and I'm lucky no one is curling there. Their dumbbells weigh up to 100 lbs. As expected in a commercial gym, they have lots of machines
*The tricep rope pull down machine feels heavy. One plate feels like ~15 lbs or is it just the pulley design ? In the previous gym, I can load up to 12 plates and do 4 reps. The brand of the machine is Paramount
June 29, 2015 - Monday
BW = 178 lbs
Body fat = around 25% (based on how I look in the mirror)
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up
Rest Between Sets = 2 minutes
BW x 6 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
BW x 2 reps (medium width pronated grip)
Dips
Rest Between Sets = 2 minutes
BW + 5 kgs x 4 reps
BW + 7.5 kgs x 4 reps
BW + 10 kgs x 3 reps
Barbell Shrug (1st rep of each set is deadlifted from the floor)
Rest Between Sets = 2 minutes
60 kgs x 8 reps
70 kgs x 5 reps
80 kgs x 6 reps (with lifting straps)
Dumbbell Calf Raises
Rest Between Sets = 1 minute
30 lbs each hand x 20 reps
30 lbs each hand x 20 reps
30 lbs each hand x 20 reps
Dumbbell Front Shoulder Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 5 reps
10 lbs each hand x 9 reps
15 lbs each hand x 7 reps
July 04, 2015 - Saturday
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Pull Up on straight bar
Rest Between Sets = 2 minutes
BW + 10 kgs x 4 reps (medium width pronated grip)
BW + 10 kgs x 3 reps (medium width pronated grip)
BW + 5 kgs x 4 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
Bent-over Cable Flyes (each plate is ~15 lbs)
Rest Between Sets = 2 minutes
3 plates x 6 reps
3 plates x 5 reps
3 plates x 4 reps
Seated Cable Row
Rest Between Sets = 1 to 2 minutes
150 lbs x 7 reps (narrow neutral grip)
150 lbs x 6 reps (narrow neutral grip)
150 lbs x 5 reps (narrow neutral grip)
One-arm Dumbbell Row
Rest Between Sets = 1 to 2 minutes
60 lbs x 4 reps
80 lbs x 4 reps
Standing Lateral Dumbbell Raise
Rest Between Sets = 1 minute
10 lbs each hand x 10 reps
10 lbs each hand x 10 reps
10 lbs each hand x 10 reps
T-bar Row
Rest Between Sets = 1 to 2 minutes
35 kgs x 5 reps
45 kgs x 5 reps
Pull Up on V-bar
Rest Between Sets =
BW x 5 reps (shoulder width supinated grip)
I think I'm on the right track now. Getting stronger in pull up. I will now have 2 types of pull up workout which will be done on separate days, one for increasing volume and another for max strength. I'm happy with the workout today coz of the pull up performance
July 06, 2015 - Monday
BW = 81.4 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up on straight bar
Rest Between Sets = 1 minutes
BW x 6 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
Bent-over Cable Flyes
Rest Between Sets =
4 plates x 3 reps
Declined Barbell Bench Press
Rest Between Sets = 2 to 3 minutes
50 kgs x 5 reps
60 kgs x 4 reps
60 kgs x 4 reps
Dumbbell Calf Raises
Rest Between Sets = 1 minute
35 lbs each hand x 15 reps
35 lbs each hand x 15 reps
35 lbs each hand x 18 reps
Bent-over Cable Flyes
Rest Between Sets =
3 plates x 8 reps
Cable Rope Curl
Rest Between Sets = 1 to 2 minutes
6 plates x 7 reps
7 plates x 5 reps
Tricep Rope Pull Down
Rest Between Sets = 1 to 2 minutes
7 plates x 3 reps
6 plates x 4 reps
Pull Up on V-bar
Rest Between Sets =
BW x 4 reps (shoulder width supinated grip)
July 10, 2015 - Friday
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Pull Up on straight bar
Rest Between Sets = 2 minutes
BW + 15 kgs x 3 reps (medium width pronated grip)
BW + 10 kgs x 3 reps (medium width pronated grip)
BW x 6 reps (medium width pronated grip)
Semi Sumo Deadlift
Rest Between Sets = 1 to 2 minutes
60 kgs x 1 rep
70 kgs x 1 rep
80 kgs x 1 rep
90 kgs x 1 rep
100 kgs x 1 rep
100 kgs x 1 rep (failed)
Pull Up on V-bar
Rest Between Sets = 1 to 2 minutes
BW + 10 kgs x 4 reps (shoulder width supinated grip)
BW x 5 reps (shoulder width supinated grip)
Inclined Barbell Bench Press
Rest Between Sets =
60 kgs x 3 reps
Bent-over Cable Flyes (each plate is ~15 lbs)
Rest Between Sets = 2 minutes
3 plates x 4 reps
3 plates x 4 reps
Cable Shrug (each plate is ~15 lbs)
Rest Between Sets = 2 minutes
15 plates x 8 reps
15 plates x 10 reps
Seated Cable Row
Rest Between Sets = 1 to 2 minutes
170 lbs x 5 reps (narrow neutral grip)
170 lbs x 4 reps (narrow neutral grip)
Standing Alternating Dumbbell Curl
Rest Between Sets = 1 minute
30 lbs each hand x 4 reps
35 lbs each hand x 4 reps
Seated Overhead Tricep Extension
Rest Between Sets = 1 minute
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
July 13, 2015 - Monday
BW = 82.2 kgs (OMROM HBF-356, measured before workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up on straight bar
Rest Between Sets = 2 minutes
BW x 6 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
Seated Dumbbell Press (no back rest)
Rest Between Sets = 2 minutes
30 lbs each hand x 6 reps
30 lbs each hand x 6 reps
30 lbs each hand x 6 reps
Leg Press (cable machine)
Rest Between Sets = 2 minutes
130 lbs x 6 reps
160 lbs x 6 reps
160 lbs x 6 reps
Farmer's Walk using Dumbbells
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 20 meters (total of back and forth)
60 lbs each hand x 20 meters (total of back and forth)
Shrug using Cable Machine
Rest Between Sets = 1 to 2 minutes
15 plates x 8 reps
16 plates x 8 reps
Pull Up on V-bar
Rest Between Sets =
BW x 7 reps (shoulder width supinated grip)
Dip on Parallel Bar
Rest Between Sets =
BW x 7 reps
Bro @nrg500 kung maliit ung gym, farmers walk kaya sa treadmill pwede? i mean, i know its doable pero baka may hindi ako alam na downside.
Mas brutal kung sa stairs. kahit 10-12 steps lang basta heavy. ewan ko nalang. I've done 100 per hand sa stairs. sarap! pero mas ok siguro kung mas mabigat pa.
Bro @nrg500 kung maliit ung gym, farmers walk kaya sa treadmill pwede? i mean, i know its doable pero baka may hindi ako alam na downside.
Mas brutal kung sa stairs. kahit 10-12 steps lang basta heavy. ewan ko nalang. I've done 100 per hand sa stairs. sarap! pero mas ok siguro kung mas mabigat pa.
Grabe baka hindi ko nga matagalan ung hawak ng 100 db grip palang deads na ko pero ooo nga no, kaso condo kasu ung gym bawal ilabas ung wiehgts sa labag ng GG. pero tempting yan sir V!!!
Naisip ko rin yung sa treadmill pero baka masira yung treadmill pag bumibigat na yung dumbbell. Baka masita pa ako ng "personal trainers" dun. Isa pang problem ay nasa 2nd floor yung treadmill area
Sa stairs naman, masikip at marami dumadaan.
Dun ko sa aerobics area ginawa yung Farmer's Walk pagkatapos nung aerobics class
Naisip ko rin yung sa treadmill pero baka masira yung treadmill pag bumibigat na yung dumbbell. Baka masita pa ako ng "personal trainers" dun
Isa pang problem ay nasa 2nd floor yung treadmill area
Dun ko sa aerobics area ginawa yung Farmer's Walk pagkatapos nung aerobics class
dalhin mo kaya dun sa may hallway sa 2nd floor yung DB. Medyo malayong lakad din yun from door ng shower room papunta dun sa dulong treadmill. Or dun sa stairs papunta sa loft space sa taas ng 2nd floor.
Yung hamba kasi ng pintuan, may open space sa ibabaw na pwede kapitan. Parang pull up on a ledge
Gawa ako ng video within this week para na rin ma-critique ng stronger guys here
Ayos yan, ganyan din ginagawa ko sa gate namin dati. Mas ok siguro kung mag rep out ka everytime dadaan ka dun. May officemate ako 7yrs ago na nagpupullup sa sa CR everytime iihi sya. it worked!
July 15, 2015 - Wednesday
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Semi Sumo Deadlift
Rest Between Sets = 1 to 2 minutes
90 kgs x 3 reps
80 kgs x 3 reps
Standing Alternating Dumbbell Curl
Rest Between Sets = 1 to 2 minutes
35 lbs each hand x 5 reps
35 lbs each hand x 5 reps
One-arm Tricep Rope Pull Down (each plate is ~15 lbs)
Rest Between Sets =
2 plates x 8 reps
Tricep Rope Pull Down (each plate is ~15 lbs)
Rest Between Sets = 1 to 2 minutes
6 plates x 6 reps
6 plates x 5 reps
Standing Lateral Dumbbell Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 6 reps
15 lbs each hand x 6 reps
15 lbs each hand x 6 reps
T-bar Row
Rest Between Sets = 1 to 2 minutes
45 kgs x 5 reps
45 kgs x 5 reps
Pull Up on V-bar
Rest Between Sets =
BW x 8 reps (shoulder width supinated grip)
July 18, 2015 - Saturday
BW = 83.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Training started around 12:40 PM
Training ended around 1:40 PM
Rest Between Exercises = 2 to 3 mins
Pull Up on V-bar
Rest Between Sets = 2 minutes
BW + 20 kgs x 2 reps (shoulder width supinated grip)
BW + 15 kgs x 3 reps (shoulder width supinated grip)
BW + 10 kgs x 3 reps (shoulder width supinated grip)
BW x 7 reps (shoulder width supinated grip)
Plate Front Raise
Rest Between Sets = 1 to 2 minutes
15 kgs x 7 reps
20 kgs x 4 reps
Dumbbell Front Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 10 reps
15 lbs each hand x 10 reps
Farmer's Walk - plate hold
Rest Between Sets =
15 kgs each hand x 20 meters
Farmer's Walk - dumbbell hold
Rest Between Sets = 1 to 2 minutes
60 lbs each hand x 20 meters
60 lbs each hand x 20 meters
Tricep Rope Pull Down (each plate is ~15 lbs)
Rest Between Sets = 1 to 2 minutes
5 plates x 6 reps
6 plates x 6 reps
6 plates x 5 reps
July 20, 2015 - Monday
BW = 83.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Training started around 8:45 AM
Rest Between Exercises = 3 to 5 mins
Pull Up on V-bar
Rest Between Sets = 2 minutes
BW + 10 kgs x 5 reps (shoulder width pronated grip)
BW + 10 kgs x 4 reps (shoulder width pronated grip)
BW + 10 kgs x 3 reps (shoulder width pronated grip)
BW x 6 reps (shoulder width pronated grip)
Machine Shoulder Press
Rest Between Sets = 2 minutes
95 lbs each hand x 4 reps
95 lbs each hand x 4 reps
110 lbs each hand x 4 reps
95 lbs each hand x 4 reps
Zercher Squat
Rest Between Sets = 2 minutes
50 kgs x 2 reps
50 kgs x 2 reps
40 kgs x 3 reps
Dumbbell Shrug
Rest Between Sets = 1 to 2 minutes
40 lbs each hand x 12 reps
40 lbs each hand x 12 reps
One-arm Seated Row
Rest Between Sets = 1 to 2 minutes
80 lbs each hand x 4 reps
80 lbs each hand x 4 reps
Seated Cable Chest Press
Rest Between Sets = 1 to 2 minutes
150 lbs x 4 reps
150 lbs x 6 reps
Dumbbell Shrug
Rest Between Sets = 1 to 2 minutes
60 lbs each hand x 8 reps
60 lbs each hand x 8 reps
60 lbs each hand x 8 reps
July 22, 2015 - Wednesday
BW = 82.2 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Training started around 8:25 AM
Training ended around 9:20 AM
Rest Between Exercises = 2 to 3 mins
Semi Sumo Deadlift
Rest Between Sets = 1 to 2 minutes
*95 kgs x 3 reps
Dumbbell Calf Raise
Rest Between Sets = 1 to 2 minutes
40 lbs each hand x 15 reps
45 lbs each hand x 15 reps
45 lbs each hand x 15 reps
Tricep Rope Pull Down
Rest Between Sets =
**60 lbs x 7 reps
T-bar Row
Rest Between Sets = 1 to 2 minutes
60 kgs x 5 reps
60 kgs x 4 reps
50 kgs x 8 reps
Standing Front Dumbbell Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 10 reps
15 lbs each hand x 10 reps
Pull Up on V-bar
Rest Between Sets =
BW x 8 reps (shoulder width supinated grip)
* In the Semi-sumo Deadlift, weight of the collars for the olympic bar is not included. I don't know how much they weigh
** Stopped the tricep rope pull down due to slight pain in the right elbow.
July 24, 2015 - Friday
BW = 82.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World Pasig
Training completely fasted. Drank coffee before workout
Training started around 10:00 AM
Training ended around 11:00 AM
Rest Between Exercises = 2 to 3 mins
Pull Up on V-bar
Rest Between Sets = 2 to 3 minutes
BW + 15 kgs x 3 reps (shoulder width supinated grip)
BW + 5 kgs x 4 reps (shoulder width supinated grip)
BW x 5 reps (shoulder width supinated grip)
Seated Machine Chest Press
Rest Between Sets = 2 to 3 minutes
160 lbs x 6 reps
160 lbs x 6 reps
Dumbbell Lateral Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 7 reps
15 lbs each hand x 7 reps
Seated Cable Row
Rest Between Sets = 1 to 2 minutes
170 lbs x 4 reps
150 lbs x 6 reps
August 05, 2015 - Wednesday
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - home
Before training, I took a half serving of ON Gold Standard Whey (vanilla ice cream)
Training started around 10:00 AM
Training ended around 10:45 AM
Rest Between Exercises = 2 to 3 mins
Pull Up on door ledge
Rest Between Sets = 5 minutes
BW x 6 reps (medium width pronated grip)
BW x 8 reps (shoulder width supinated grip)
BW x 7 reps (shoulder width supinated grip)
BW x 6 reps (shoulder width supinated grip)
Knuckle Push Up (feet elevated by 12 inches)
Rest Between Sets = 2 to 3 minutes
BW x 6 reps
BW x 6 reps
BW x 6 reps
BW x 10 reps (switched to regular push up)
Still don't feel like going to the gym. I think I'll just take a month off from formal training
Looks like completely fasted training cannot be sustained for a long period. I feel exhausted/fatigued
Going to switch to fasted training with some whey protein like what I did today.
Comments
June 24, 2015 - Wednesday
BW = 177 lbs
11:45 PM - BW x 8 reps (shoulder-width pronated grip)
11:55 PM - BW x 6 reps (medium-width pronated grip)
Total of 14 reps
June 25, 2015 - Thursday
BW = 177 lbs
Started at 11:40 PM. Two-minute rest between sets
BW x 6 reps (medium-width pronated grip)
BW x 5 reps (medium-width pronated grip)
BW x 4 reps (medium-width pronated grip)
Total of 15 reps
BW = 178 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Romanian Deadlift (1st rep starts from the pin about 1 foot from the floor)
Rest Between Sets = 2 minutes
90 kgs x 3 reps (with lifting straps)
90 kgs x 3 reps (with lifting straps)
110 kgs x 2 reps (with lifting straps)
Parallel Bar Dip (handle diameter is ~1.75 inches)
Rest Between Sets = 2 minutes
BW x 5 reps
BW x 5 reps
Tricep Rope Pull Down
Rest Between Sets = 2 minutes
*6 plates x 5 reps
*6 plates x 5 reps
Pull Up
Rest Between Sets =
BW x 6 reps (close neutral grip)
Seated Cable Row
Rest Between Sets =
150 lbs x 5 reps (narrow neutral grip)
One-arm Seated Cable Row
Rest Between Sets =
70 lbs each arm x 5 reps (narrow neutral grip)
Parallel Bar Dip (handle diameter is ~1.75 inches)
Rest Between Sets =
BW x 5 reps
Pull Up
Rest Between Sets =
BW x 5 reps (close neutral grip)
Parallel Bar Dip (handle diameter is ~1.75 inches)
Rest Between Sets =
BW x 5 reps
Pull Up
Rest Between Sets =
BW x 5 reps (close neutral grip)
Transferred to a new gym, Slimmers World (Pasig branch, along Marcos Highway). Not feeling strong today so I just did a random workout. They only have one power rack and I'm lucky no one is curling there. Their dumbbells weigh up to 100 lbs. As expected in a commercial gym, they have lots of machines
*The tricep rope pull down machine feels heavy. One plate feels like ~15 lbs or is it just the pulley design ? In the previous gym, I can load up to 12 plates and do 4 reps. The brand of the machine is Paramount
BW = 178 lbs
Body fat = around 25% (based on how I look in the mirror)
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up
Rest Between Sets = 2 minutes
BW x 6 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
BW x 2 reps (medium width pronated grip)
Dips
Rest Between Sets = 2 minutes
BW + 5 kgs x 4 reps
BW + 7.5 kgs x 4 reps
BW + 10 kgs x 3 reps
Barbell Shrug (1st rep of each set is deadlifted from the floor)
Rest Between Sets = 2 minutes
60 kgs x 8 reps
70 kgs x 5 reps
80 kgs x 6 reps (with lifting straps)
Dumbbell Calf Raises
Rest Between Sets = 1 minute
30 lbs each hand x 20 reps
30 lbs each hand x 20 reps
30 lbs each hand x 20 reps
Dumbbell Front Shoulder Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 5 reps
10 lbs each hand x 9 reps
15 lbs each hand x 7 reps
BW = 178 lbs
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Convetional Deadlift
Rest Between Sets = 2 minutes
90 kgs x 1 rep
90 kgs x 2 reps
Sumo Deadlift
Rest Between Sets =
90 kgs x 1 rep
Standing Curl on Cable Machine (each plate is ~15 lbs)
Rest Between Sets = 1 minute
5 plates x 7 reps
6 plates x 7 reps
6 plates x 7 reps
Tricep Rope Pull Down (each plate is ~15 lbs)
Rest Between Sets = 1 minute
6 plates x 6 reps
6 plates x 6 reps
5 plates x 6 reps
Standing Front Dumbbell Raise
Rest Between Sets = 1 minute
15 lbs each hand x 10 reps
15 lbs each hand x 8 reps
15 lbs each hand x 7 reps
Standing Lateral Dumbbell Raise
Rest Between Sets = 1 minute
10 lbs each hand x 7 reps
10 lbs each hand x 7 reps
10 lbs each hand x 7 reps
Pull Up on V-bar
Rest Between Sets =
BW x 4 reps (shoulder width supinated grip)
Pull Up on straight bar
Rest Between Sets =
BW x 4 reps (medium width pronated grip)
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Pull Up on straight bar
Rest Between Sets = 2 minutes
BW + 10 kgs x 4 reps (medium width pronated grip)
BW + 10 kgs x 3 reps (medium width pronated grip)
BW + 5 kgs x 4 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
Bent-over Cable Flyes (each plate is ~15 lbs)
Rest Between Sets = 2 minutes
3 plates x 6 reps
3 plates x 5 reps
3 plates x 4 reps
Seated Cable Row
Rest Between Sets = 1 to 2 minutes
150 lbs x 7 reps (narrow neutral grip)
150 lbs x 6 reps (narrow neutral grip)
150 lbs x 5 reps (narrow neutral grip)
One-arm Dumbbell Row
Rest Between Sets = 1 to 2 minutes
60 lbs x 4 reps
80 lbs x 4 reps
Standing Lateral Dumbbell Raise
Rest Between Sets = 1 minute
10 lbs each hand x 10 reps
10 lbs each hand x 10 reps
10 lbs each hand x 10 reps
T-bar Row
Rest Between Sets = 1 to 2 minutes
35 kgs x 5 reps
45 kgs x 5 reps
Pull Up on V-bar
Rest Between Sets =
BW x 5 reps (shoulder width supinated grip)
I think I'm on the right track now. Getting stronger in pull up. I will now have 2 types of pull up workout which will be done on separate days, one for increasing volume and another for max strength. I'm happy with the workout today coz of the pull up performance
BW = 81.4 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up on straight bar
Rest Between Sets = 1 minutes
BW x 6 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
Bent-over Cable Flyes
Rest Between Sets =
4 plates x 3 reps
Declined Barbell Bench Press
Rest Between Sets = 2 to 3 minutes
50 kgs x 5 reps
60 kgs x 4 reps
60 kgs x 4 reps
Dumbbell Calf Raises
Rest Between Sets = 1 minute
35 lbs each hand x 15 reps
35 lbs each hand x 15 reps
35 lbs each hand x 18 reps
Bent-over Cable Flyes
Rest Between Sets =
3 plates x 8 reps
Cable Rope Curl
Rest Between Sets = 1 to 2 minutes
6 plates x 7 reps
7 plates x 5 reps
Tricep Rope Pull Down
Rest Between Sets = 1 to 2 minutes
7 plates x 3 reps
6 plates x 4 reps
Pull Up on V-bar
Rest Between Sets =
BW x 4 reps (shoulder width supinated grip)
July 08, 2015 - Wednesday
BW = 81.4 kgs (OMROM HBF-356, measurement last July 06)
Body fat = around 25% (can't see even my upper abs)
Started around 11:00 PM. Rest between sets is 10 to 15 minutes
BW x 3 reps (medium-width pronated grip)
BW x 6 reps (medium-width pronated grip)
BW x 6 reps (medium-width pronated grip)
BW x 6 reps (medium-width pronated grip)
Total of 21 reps
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Pull Up on straight bar
Rest Between Sets = 2 minutes
BW + 15 kgs x 3 reps (medium width pronated grip)
BW + 10 kgs x 3 reps (medium width pronated grip)
BW x 6 reps (medium width pronated grip)
Semi Sumo Deadlift
Rest Between Sets = 1 to 2 minutes
60 kgs x 1 rep
70 kgs x 1 rep
80 kgs x 1 rep
90 kgs x 1 rep
100 kgs x 1 rep
100 kgs x 1 rep (failed)
Pull Up on V-bar
Rest Between Sets = 1 to 2 minutes
BW + 10 kgs x 4 reps (shoulder width supinated grip)
BW x 5 reps (shoulder width supinated grip)
Inclined Barbell Bench Press
Rest Between Sets =
60 kgs x 3 reps
Bent-over Cable Flyes (each plate is ~15 lbs)
Rest Between Sets = 2 minutes
3 plates x 4 reps
3 plates x 4 reps
Cable Shrug (each plate is ~15 lbs)
Rest Between Sets = 2 minutes
15 plates x 8 reps
15 plates x 10 reps
Seated Cable Row
Rest Between Sets = 1 to 2 minutes
170 lbs x 5 reps (narrow neutral grip)
170 lbs x 4 reps (narrow neutral grip)
Standing Alternating Dumbbell Curl
Rest Between Sets = 1 minute
30 lbs each hand x 4 reps
35 lbs each hand x 4 reps
Seated Overhead Tricep Extension
Rest Between Sets = 1 minute
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
BW = 82.2 kgs (OMROM HBF-356, measured before workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 3 to 5 mins
Pull Up on straight bar
Rest Between Sets = 2 minutes
BW x 6 reps (medium width pronated grip)
BW x 5 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 4 reps (medium width pronated grip)
BW x 3 reps (medium width pronated grip)
Seated Dumbbell Press (no back rest)
Rest Between Sets = 2 minutes
30 lbs each hand x 6 reps
30 lbs each hand x 6 reps
30 lbs each hand x 6 reps
Leg Press (cable machine)
Rest Between Sets = 2 minutes
130 lbs x 6 reps
160 lbs x 6 reps
160 lbs x 6 reps
Farmer's Walk using Dumbbells
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 20 meters (total of back and forth)
60 lbs each hand x 20 meters (total of back and forth)
Shrug using Cable Machine
Rest Between Sets = 1 to 2 minutes
15 plates x 8 reps
16 plates x 8 reps
Pull Up on V-bar
Rest Between Sets =
BW x 7 reps (shoulder width supinated grip)
Dip on Parallel Bar
Rest Between Sets =
BW x 7 reps
Mas brutal kung sa stairs. kahit 10-12 steps lang basta heavy. ewan ko nalang. I've done 100 per hand sa stairs. sarap! pero mas ok siguro kung mas mabigat pa.
Grabe baka hindi ko nga matagalan ung hawak ng 100 db grip palang deads na ko pero ooo nga no, kaso condo kasu ung gym bawal ilabas ung wiehgts sa labag ng GG. pero tempting yan sir V!!!
Naisip ko rin yung sa treadmill pero baka masira yung treadmill pag bumibigat na yung dumbbell. Baka masita pa ako ng "personal trainers" dun. Isa pang problem ay nasa 2nd floor yung treadmill area
Sa stairs naman, masikip at marami dumadaan.
Dun ko sa aerobics area ginawa yung Farmer's Walk pagkatapos nung aerobics class
Thanks sa tip
dalhin mo kaya dun sa may hallway sa 2nd floor yung DB. Medyo malayong lakad din yun from door ng shower room papunta dun sa dulong treadmill. Or dun sa stairs papunta sa loft space sa taas ng 2nd floor.
July 14, 2015 - Tuesday
BW = 82 kgs (OMROM HBF-356, measurement this morning)
Body fat = around 25% (can't see even my upper abs)
10:30 AM - BW x 6 reps (shoulder width supinated grip)
10:50 AM - BW x 8 reps (shoulder width supinated grip)
Total of 14 reps
Yung hamba kasi ng pintuan, may open space sa ibabaw na pwede kapitan. Parang pull up on a ledge
Gawa ako ng video within this week para na rin ma-critique ng stronger guys here
Ayos yan, ganyan din ginagawa ko sa gate namin dati. Mas ok siguro kung mag rep out ka everytime dadaan ka dun. May officemate ako 7yrs ago na nagpupullup sa sa CR everytime iihi sya. it worked!
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Rest Between Exercises = 2 to 3 mins
Semi Sumo Deadlift
Rest Between Sets = 1 to 2 minutes
90 kgs x 3 reps
80 kgs x 3 reps
Standing Alternating Dumbbell Curl
Rest Between Sets = 1 to 2 minutes
35 lbs each hand x 5 reps
35 lbs each hand x 5 reps
One-arm Tricep Rope Pull Down (each plate is ~15 lbs)
Rest Between Sets =
2 plates x 8 reps
Tricep Rope Pull Down (each plate is ~15 lbs)
Rest Between Sets = 1 to 2 minutes
6 plates x 6 reps
6 plates x 5 reps
Standing Lateral Dumbbell Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 6 reps
15 lbs each hand x 6 reps
15 lbs each hand x 6 reps
T-bar Row
Rest Between Sets = 1 to 2 minutes
45 kgs x 5 reps
45 kgs x 5 reps
Pull Up on V-bar
Rest Between Sets =
BW x 8 reps (shoulder width supinated grip)
BW = 83.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Training started around 12:40 PM
Training ended around 1:40 PM
Rest Between Exercises = 2 to 3 mins
Pull Up on V-bar
Rest Between Sets = 2 minutes
BW + 20 kgs x 2 reps (shoulder width supinated grip)
BW + 15 kgs x 3 reps (shoulder width supinated grip)
BW + 10 kgs x 3 reps (shoulder width supinated grip)
BW x 7 reps (shoulder width supinated grip)
Plate Front Raise
Rest Between Sets = 1 to 2 minutes
15 kgs x 7 reps
20 kgs x 4 reps
Dumbbell Front Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 10 reps
15 lbs each hand x 10 reps
Farmer's Walk - plate hold
Rest Between Sets =
15 kgs each hand x 20 meters
Farmer's Walk - dumbbell hold
Rest Between Sets = 1 to 2 minutes
60 lbs each hand x 20 meters
60 lbs each hand x 20 meters
Tricep Rope Pull Down (each plate is ~15 lbs)
Rest Between Sets = 1 to 2 minutes
5 plates x 6 reps
6 plates x 6 reps
6 plates x 5 reps
Body Weight = 83 kgs
Body Fat = around 25%
July 19, 2015 - Sunday
BW = 83.0 kgs (OMROM HBF-356, measurement last Saturday)
Body fat = around 25% (can't see my upper abs)
Started around 10:50 AM. Rest between sets is 10 to 15 minutes
BW x 3 reps (shoulder width supinated grip)
BW x 3 reps (shoulder width supinated grip)
BW x 7 reps (shoulder width supinated grip)
BW x 6 reps (shoulder width supinated grip)
BW x 4 reps (medium-width pronated grip)
Total of 23 reps
BW = 83.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Training started around 8:45 AM
Rest Between Exercises = 3 to 5 mins
Pull Up on V-bar
Rest Between Sets = 2 minutes
BW + 10 kgs x 5 reps (shoulder width pronated grip)
BW + 10 kgs x 4 reps (shoulder width pronated grip)
BW + 10 kgs x 3 reps (shoulder width pronated grip)
BW x 6 reps (shoulder width pronated grip)
Machine Shoulder Press
Rest Between Sets = 2 minutes
95 lbs each hand x 4 reps
95 lbs each hand x 4 reps
110 lbs each hand x 4 reps
95 lbs each hand x 4 reps
Zercher Squat
Rest Between Sets = 2 minutes
50 kgs x 2 reps
50 kgs x 2 reps
40 kgs x 3 reps
Dumbbell Shrug
Rest Between Sets = 1 to 2 minutes
40 lbs each hand x 12 reps
40 lbs each hand x 12 reps
One-arm Seated Row
Rest Between Sets = 1 to 2 minutes
80 lbs each hand x 4 reps
80 lbs each hand x 4 reps
Seated Cable Chest Press
Rest Between Sets = 1 to 2 minutes
150 lbs x 4 reps
150 lbs x 6 reps
Dumbbell Shrug
Rest Between Sets = 1 to 2 minutes
60 lbs each hand x 8 reps
60 lbs each hand x 8 reps
60 lbs each hand x 8 reps
BW = 82.2 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see my upper abs)
Training location - Slimmers World
Training completely fasted. Drank coffee before workout
Training started around 8:25 AM
Training ended around 9:20 AM
Rest Between Exercises = 2 to 3 mins
Semi Sumo Deadlift
Rest Between Sets = 1 to 2 minutes
*95 kgs x 3 reps
Dumbbell Calf Raise
Rest Between Sets = 1 to 2 minutes
40 lbs each hand x 15 reps
45 lbs each hand x 15 reps
45 lbs each hand x 15 reps
Tricep Rope Pull Down
Rest Between Sets =
**60 lbs x 7 reps
T-bar Row
Rest Between Sets = 1 to 2 minutes
60 kgs x 5 reps
60 kgs x 4 reps
50 kgs x 8 reps
Standing Front Dumbbell Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 10 reps
15 lbs each hand x 10 reps
Pull Up on V-bar
Rest Between Sets =
BW x 8 reps (shoulder width supinated grip)
* In the Semi-sumo Deadlift, weight of the collars for the olympic bar is not included. I don't know how much they weigh
** Stopped the tricep rope pull down due to slight pain in the right elbow.
BW = 82.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - Slimmers World Pasig
Training completely fasted. Drank coffee before workout
Training started around 10:00 AM
Training ended around 11:00 AM
Rest Between Exercises = 2 to 3 mins
Pull Up on V-bar
Rest Between Sets = 2 to 3 minutes
BW + 15 kgs x 3 reps (shoulder width supinated grip)
BW + 5 kgs x 4 reps (shoulder width supinated grip)
BW x 5 reps (shoulder width supinated grip)
Seated Machine Chest Press
Rest Between Sets = 2 to 3 minutes
160 lbs x 6 reps
160 lbs x 6 reps
Dumbbell Lateral Raise
Rest Between Sets = 1 to 2 minutes
15 lbs each hand x 7 reps
15 lbs each hand x 7 reps
Seated Cable Row
Rest Between Sets = 1 to 2 minutes
170 lbs x 4 reps
150 lbs x 6 reps
July 30, 2015 - Thursday
BW = 82.4 kgs (OMROM HBF-356, measurement today)
Body fat = around 25% (can't see my upper abs)
10:50 AM - BW x 5 reps (shoulder width supinated grip)
11:20 AM - BW x 9 reps (shoulder width supinated grip)
12:15 PM - BW x 6 reps (shoulder width supinated grip)
Total of 20 reps
August 03, 2015 - Monday
BW = 81.2 kgs (OMROM HBF-356, measurement today)
Body fat = around 25% (can't see my upper abs)
Started around 10:50 AM. Rest between sets is 5 to 10 minutes
BW x 5 reps (medium width pronated grip)
BW x 7 reps (medium width pronated grip)
BW x 6 reps (medium width pronated grip)
BW x 6 reps (medium width pronated grip)
Total of 24 reps
BW = 81.6 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (can't see even my upper abs)
Training location - home
Before training, I took a half serving of ON Gold Standard Whey (vanilla ice cream)
Training started around 10:00 AM
Training ended around 10:45 AM
Rest Between Exercises = 2 to 3 mins
Pull Up on door ledge
Rest Between Sets = 5 minutes
BW x 6 reps (medium width pronated grip)
BW x 8 reps (shoulder width supinated grip)
BW x 7 reps (shoulder width supinated grip)
BW x 6 reps (shoulder width supinated grip)
Knuckle Push Up (feet elevated by 12 inches)
Rest Between Sets = 2 to 3 minutes
BW x 6 reps
BW x 6 reps
BW x 6 reps
BW x 10 reps (switched to regular push up)
Still don't feel like going to the gym. I think I'll just take a month off from formal training
Looks like completely fasted training cannot be sustained for a long period. I feel exhausted/fatigued
Going to switch to fasted training with some whey protein like what I did today.