BACK!

aloy0511aloy0511 Posts: 948
in Personal Journals
Back from hiatus here at the forum.
I'll start posting my lifting stats so i can keep myself in track of my progress.
18srzWWl.jpg

Comments

  • aloy0511aloy0511 Posts: 948
    Shoulder Workout

    Barbell Military Press.
    145lbs x 12
    175lbs x 8
    175lbs x 6
    175lbs x 4

    DB Side Raises
    30lbs Each Arms x 15
    35lbs x 12
    40lbs x 10
    45lbs x 8

    Upright Rows
    100lbs x 12
    100lbs x 10
    100lbs x 9

    DB Front Raises (Alternating)
    30lbs x 12 x 3 sets

    Reverse Peck Deck Machine
    90lbs x 12
    120lbs x 12
    150lbs x 8
  • dimzon03dimzon03 Posts: 1,552
    welcome back sir @aloy0511  :smile:
  • aloy0511aloy0511 Posts: 948
    Thanks sir!

    Dahil sarado ang gym bukas. Nag chest at triceps na lang ako.

    Warmed up at Cable Crossover
    30lbs each hand 20+ reps

    Incline DB Bench Press
    60lbs each hand x 15, 2sets
    75lbs x 10
    75lbs x 8
    75lbs x 5

    Seated Hammer Machine Bench Press
    150lbs x 15
    200lbs x 12
    250lbs x 12
    250lbs x 10

    Dips
    BW x 15 x 3

    Cable Crossover
    40lbs x 15
    50lbs x 12
    60lbs x 12
    70lbs x 8

    Cable Rope Tricep Extensions
    60lbs x 15
    70lbs x 12
    80lbs x 8

    V-Bar Tricep Pushdowns
    120lbs x 12 x 3

    Done some 15min circuit abs after.
  • aloy0511aloy0511 Posts: 948
    Gym was open today!

    Decided to do a Pull Day instead.

    Front BB Shrugs
    145 lbs x 12 x 4

    Rear BB Shrugs
    145lbs x 12 x 4

    Conventional Deadlifts
    145lbs x 15
    195lbs x 12 x 3

    Seated Hammer Rows (unilateral, i used my left arm first, cause its weaker)
    100lbs x 12
    125lbs x 8
    125lbs x 6

    BB Rows
    125lbs x 12 x 2
    125lbs x 10

    Seated Cable Rows
    150lbs x 12

    Wide Grip Lat Pulldown
    100lbs x 10 x 10

    Bicep Curls EZ Bar
    20lbs x 15
    40lbs x 12
    50lbs x 10

    DB Hammer Curls
    30lbs x 10 x 3
  • nrg500nrg500 Posts: 1,233
    Did you delete your old journal ? Why ?
  • aloy0511aloy0511 Posts: 948
    yep i did, personal reasons.
  • aloy0511aloy0511 Posts: 948
    Some progress pics.
    Finished my cut last december 12, 2015.
    Currently on maintenance calories.

    175lbs

    mIwWlqBl.jpg
  • aloy0511aloy0511 Posts: 948
    Pushday

    Incline DB Press
    60lbs x 12
    70lbs x 10
    75lbs x 6 x 2

    Seated Hammer Chest Press
    200lbs x 10,8,8

    Military Press
    115lbs x 8,7,6

    DB Side Raises
    30lbs (ea. hand) x 12 x 3

    Cable Crossovers
    50lbs (ea. hand) x 12 x 2
    40lbs dropset to failure

    Dips
    BW x 12 x 3

    Rope Tricep Pushdowns
    60 x 12
    80 x 7,6
  • aloy0511aloy0511 Posts: 948
    Quick Leg Day

    Squats
    145lbs x 12 x 2
    195lbs x 10 x 2

    Leg Extensions
    80lbs x 12 x 4

    Hack Squat
    100lbs x 10 x 4

    Leg Curls
    80lbs x 12 x 4

    Finished with
    Walking Lunges
  • bundesheerbundesheer Posts: 208
    aloy0511 wrote:
    Some progress pics.
    Finished my cut last december 12, 2015.
    Currently on maintenance calories.

    175lbs

    mIwWlqBl.jpg

    Ganda ng progress bro.
    Ilan ang calorie intake mo nung mgcutting ka?
    Ano ang diet and nutrition pla mo?
  • aloy0511aloy0511 Posts: 948
    old school diet.
    Carbs: Sweet Potato, Spinach, Oats, Wheat Bread, Rice
    Protein: Chicken, Beef
    Fats: Peanut Butter, and some cooking oil :)
    Calories are really low: 2200-2500

    But i stopped tracking macros since December 30. Cause holidays.

    Trangkaso Workout (Sick Cunt Checking in)

    January 2 Shoulders.

    BB Press
    145lbs x 10 x 2
    165lbs x 5 x 2

    DB Press
    40lbs x 12
    60lbs x 6 x 2

    Side Raises
    30lbs x 12 x 3

    Front Raises (Alternating)
    30lbs x 8 x 3

    January 3 Back
    (Really weak AF due to flu, and the pounding headache is a killer)

    Pullups
    BW x 10,8,5,5

    Pulldowns
    120lbs x 12 x 3

    Seated Hammer Rows (Alternating)
    85lbs each hand x 12 x 3

    TBar Rows
    100lbs x 12 x 2

    Seated Cable Rows
    100lbs x 12 x 2

    DB Rows
    60lbs x 10 (did one set)
  • aloy0511aloy0511 Posts: 948
    Did some so-so chest (still have a Flu)

    Flat BB Bench Press
    90lbs x 15 reps warm up
    145lbs x 15 reps
    185lbs x 8 reps
    205lbs x 5 reps

    Incline DB Press
    60lbs (ea hand) x 10 x 2
    70lbs x 8,6

    Incline DB Flyes
    40lbs x 8, 10, 12

    Seated Hammer Chest Press
    100lbs x 15
    150lbs x 12
    200lbs x 12
    250lbs x 10

    Cable Crossover
    40lbs x 12
    50lbs x 12
    60lbs x 10
  • AestecniquesAestecniques Posts: 487
    That V Taper! Galing chief!
  • aloy0511aloy0511 Posts: 948
    thanks bro! super depleted ako jan. both carbs and water. 27.5 inches lang ang waistline ko jan sa pic..
  • monching11monching11 Posts: 7,273
    Kala ko kung kaninong journal sayo pala to brah! Pang 3 mo na ata to ah ayaw mo nung old journals mo?
  • aloy0511aloy0511 Posts: 948
    @monch
    ung cylce journal ko kasi di ba nasa isang account. yun ung updated eh. kaya lang nakalimutan ko na ung password :P
  • monching11monching11 Posts: 7,273
    ah onga pala lol!
  • aloy0511aloy0511 Posts: 948
    arms workout

    Cable Tricep Pushdowns (Rope)
    60lbs x 12
    70lbs x 12
    80lbs x 10
    80lbs x 8

    Cable Tricep Pushdowns (V-Bar)
    100lbs x 12 x 2
    120lbs x 10
    140lbs x 6

    Reverse Grip Overhead Cable Tricep Extensions (Fuark that long name)
    70lbs x 15 x 2
    90lbs x 8

    Cable Rope Kickbacks (Unilateral)
    40lbs x 10 x 4

    Bicep Curls (EZ bar)
    40lbs x 12 x 2
    50lbss x 10

    DB Hammer Curls
    30lbs x 8, 7, 7

    Concentration Curls
    15lbs x 12, 12, 10
  • aloy0511aloy0511 Posts: 948
    Post Shoulder Workout
    18srzWWl.jpg
  • aloy0511aloy0511 Posts: 948
    January 6

    Deadlifts
    95lbs x 12 x 2
    145lbs x 12
    195lbs x 10

    Pullups
    BW x 12 ,10, 9, 7

    Close Grip Lat Pulldown
    120lbs x 12
    140lbs x 10
    150lbs x 7

    BB Rows
    145lbs x 12 x 3

    Seated Hammer Rows (Bilateral)
    170lbs x 12 x 2
    270lbs x 6

    DB Rows
    60lbs x 10 x 3
    75lbs x 8

    January 7 Shoulders

    Reverse BB Shrugs
    165lbs x 12 x 3

    Front BB Shrugs
    165lbs x 12 x 3

    BB Press (Pause Reps)
    115lbs x 10 x 3

    Behind the Neck BB Press
    115lbs x 8, 8, 7

    DB Side Raises (Bilateral)
    30lbs each hand x 12 x 3

    DB Front Raises (alternating)
    20lbs each hand x 10 x 3

    Facepulls (Pause reps)
    80lbs x 12 x 3
  • aloy0511aloy0511 Posts: 948
    Legs day!

    Squats
    145lbs x 12 x 2
    215lbs x 8

    Leg Extensions
    80lbs x 12 x 3

    Hack Squat
    100lbs x 12 x 3

    Leg Curls
    70lbs x 12 x 3

    Lunges
  • aloy0511aloy0511 Posts: 948
    Chest day.

    Bench Press
    145lbs x 12 x 2
    195lbs x 10
    245lbs x 3

    Decline Bench
    115 x 15
    165 x 12
    205 x 10

    Flat Flyes
    30lbs (ea hand) x 12
    40lbs x 12 x 2

    Flat DB Press
    60lbs (ea hand) x 8 x 2
    70lbs x 7

    Dips
    BW x 15 x 3

    Cable Crossovers
    50lbs (ea hand) x 12 x 3
  • aloy0511aloy0511 Posts: 948
    Legs

    Squats
    95lbs x 12
    145lbs x 10
    195lbs x 6
    245lbs x 3

    Leg Press
    630lbs x 10 x 3

    Leg Extensions
    70lbs x 12
    100lbs x 10,9,9

    Leg Curls
    60lbs x 12
    70lbs x 10 x 2

    GHR
    BW x 5 x 3
Sign In or Register to comment.


© Vanilla Keystone Theme 2024