Yidd's Journal

245

Comments

  • donbuhdonbuh Posts: 3,164
    nabuhay ka nakuha mo ba shirt mo??
  • eyzl.quevadaeyzl.quevada Posts: 87
    donbuh wrote:
    nabuhay ka nakuha mo ba shirt mo??

    yes sir, thanks! courtesy of Zane & Zack.. not once ko p nga lng naisuot kc mejo wlang karapatan eh.. hehehe..
  • donbuhdonbuh Posts: 3,164
    tuloy lang yidd!!kesa pagiwanan tayo ng magbespren na Z's!!!hehehe
  • eyzl.quevadaeyzl.quevada Posts: 87
    Kyzack wrote:
    yeeeees ang pagbabaliiik.. ehehehe

    png ilan n nga bah to? :blush: hehehe..
    donbuh wrote:
    tuloy lang yidd!!kesa pagiwanan tayo ng magbespren na Z's!!!hehehe

    uu nga eh.. nigagawa ko ngang goal ung lapad ng braso ng mga Z's.. hehehe.. mgk2team p nman kc s work, kya plgi ko nki2ta..
  • eyzl.quevadaeyzl.quevada Posts: 87
    did a weigh in yesterday... 155 lbs! :yahoo: 20 more lbs to go pra s target!!! hehehe..

    **EVERY WORKOUT - WAIST (3x Up to Failure)
    Incline Sit-up
    Weighted Side Bend
    Vertical/Incline Leg-Hip Raise

    DAY 1 - CHEST AND BICEPS (Last set up to failure)
    BB Press - 3x4-6reps max weight
    DB Press - 3x4-6reps max weight
    Incline BB Press - 3x4-6reps max weight
    Incline DB Press - 3x4-6reps max weight
    Decline BB Press - 3x4-6reps max weight
    Decline DB Press - 3x4-6reps max weight
    DB Flyes - 3x8-10reps
    Pec Deck - 3x8-10reps
    BB Curl - 3x6-8reps max weight
    2 DB Curl - 3x6-8reps max weight
    Preacher Curl - 3x6-8reps max weight
    Reverse Curl - 3x6-8reps max weight
    DB Hammer Curl - 3x6-8reps max weight
    DB Wrist Curl - 3x6-8reps max weight
    **WAIST

    DAY 2 - BACK AND TRICEPS (Last set up to failure)
    Lat Pulldown Wide - 3x6-8reps max weight
    Rear Pulldown Wide - 3x6-8reps max weight
    Close Grip Pulldown - 3x6-8reps max weight
    Cable Row - 3x6-8reps max weight
    Close Grip BB Press - 3x6-8reps max weight
    BB Pullover - 3x6-8reps max weight
    BB Rows - 3x6-8reps max weight
    DB Rows - 3x6-8reps max weight
    Deadlift 3x6-8reps max weight
    Shrugs - 3x6-8reps max weight
    Lying BB Extension - 3x6-8reps max weight
    DB Extension - 3x6-8reps max weight
    Cable Bent-over Extension - 3x6-8reps max weight
    Cable Pushdown - 3x6-8reps max weight
    Dips - 3x-Up to Failure
    **WAIST

    DAY 3 - SHOULDER AND LEGS (Last set up to failure)
    Military Press - 3x4-6reps max weight
    DB Shoulder Press - 3x4-6reps max weight
    Behind Neck Press - 3x4-6reps max weight
    DB Arnold Press - 3x6-8reps max weight
    Side Raise - 3x6-8reps max weight
    Front Raise - 3x6-8reps max weight
    BB Upright Rows - 3x6-8reps max weight
    Lateral Raise - 3x6-8reps max weight
    Rear Lateral Raise - 3x6-8reps max weight
    Squat/Leg Press - 3x6-8reps max weight
    Lunges - 3x6-8reps max weight
    Leg Extension - 3x6-8reps max weight
    Calf Raise - 3x6-8reps max weight
    Leg Curl - 3x6-8reps max weight
    **WAIST
  • eyzl.quevadaeyzl.quevada Posts: 87
    recent pics as of 08 August 2012.. back view plng .. almost same rin lang ah as of my 1st post.. hhhmmm... :huh: help? lol..

    350jl7b.jpg

    2llnbjs.jpg
  • arwin0609arwin0609 Posts: 984
    nice progress bro.....
  • eyzl.quevadaeyzl.quevada Posts: 87
    arwin0609 wrote:
    nice progress bro.....

    Thanks brader.. lapit ng unti s goal, pro still more pump.. pump.. pump.. to go hehehe..
  • donbuhdonbuh Posts: 3,164
    sabayan mo yun Z's brothers...malaki matutulong syo nun sa lahat ng bagay..kelangan mo lang ibalanse buhay mo..ahahaha
  • eyzl.quevadaeyzl.quevada Posts: 87
    donbuh wrote:
    sabayan mo yun Z's brothers...malaki matutulong syo nun sa lahat ng bagay..kelangan mo lang ibalanse buhay mo..ahahaha

    d b balanse buhay koh? :undecided: wahahaha.. gus2 ko nga sna sumabay s mga Z's.. kaso opposite directions uwian nmin eh.. cla kc mgkasama hnggng s pg2log eh.. hmp!!! hehehe.. peace mga brader!!!
  • donbuhdonbuh Posts: 3,164
    baka mawala sa balanse..hehehe..

    dmo na mapaghihiwalay mga yun..
  • eyzl.quevadaeyzl.quevada Posts: 87
    157.5 lbs as of yesterday's weigh in.. :cool: ... gimme more!!! :sport:
  • donbuhdonbuh Posts: 3,164
    bulk bulk bulk!!!
  • eyzl.quevadaeyzl.quevada Posts: 87
    donbuh wrote:
    bulk bulk bulk!!!

    uu nga ser eh.. mejo mabagal lng.. am considering changing programs.. to Max OT, advise ni brader Zane..
  • zanezane Posts: 963
    Max OT or 5x5 :DDDD
  • eyzl.quevadaeyzl.quevada Posts: 87
    DAY 1 - CHEST AND BICEPS day khpon.. alis muna sa up-to-failure...
    BB Press - 5x5 160lbs
    DB Press - 5x5 60lbs each
    Incline BB Press - 5x5 140lbs
    Incline DB Press - 5x5 50lbs each
    Decline BB Press - 5x5 160lbs
    Decline DB Press - 5x5 60lbs each
    Pec Deck - 5x8 120lbs
    BB Curl - 5x8 60lbs
    2 DB Curl - 5x8 30lbs each

    tas workout n ng abs..

    k2kuha ko lng nung template pra s loading ng 5x5.. langya, me computation p pla un! :huh: lol.. d nyo nman cnbi mga brader Zs.. hehe.. bka ung Max OT meron dn, penge nman copy.. at chaka ano b ms adviseable s kin between the two?
  • eyzl.quevadaeyzl.quevada Posts: 87
    kuha ng mga max later pra mcompute ng ayos ang loading.. moving to 5x5 by next week...
  • eyzl.quevadaeyzl.quevada Posts: 87
    Maximum n nkuha ko khpon..
    Bench - 150lbs
    Deadlift - 170lbs
    Squat - 200lbs
    Weighted Hypers 45 degrees - 80lbs
    Weighted Incline Situps - 50lbs

    Bukas for Incline Bench and Row nman.. :smile:
  • donbuhdonbuh Posts: 3,164
    lakas mag squat!!atg??
  • eyzl.quevadaeyzl.quevada Posts: 87
    donbuh wrote:
    lakas mag squat!!atg??

    aww.. un lng.. hindi man kapatid.. parallel lng .. niconfirm ko p ky brader Zane ung ATG bgo ako ngreply.. jargon eh.. hehehe.. "Ass to grass".. me bgo ako ntutuhan ah.. :blush:

    at saka max plng un s 5 reps, pra s computation ng 5x5.. mas mbaba nman na dun ung actual pg start ko next week db? makaputol litid n kya un.. lol...
  • donbuhdonbuh Posts: 3,164
    mas malakas ka pa nga mag squat kesa skin eh..ako 90-100kg lang tapos parallel lang din..80kg siguro kaya ko ng atg...plus OB pala yun..kapag OB isinasama daw kasi dapat sa computation...
  • eyzl.quevadaeyzl.quevada Posts: 87
    qq mga brader...

    ms mbuti b ung ATG kesa parallel lng? never p kc ako nkpag ATG since ngstart ako mgworkout.. d dn inadvise s kin noon.. kc kung un ung mas proper, iaadjust ko ung load cyempre.. malamang bagsak to 100lbs yn.. wahahaha..
  • donbuhdonbuh Posts: 3,164
    mas recommended yung atg kasi less strain sa knees..iyoutube mo yung proper squat makikita mo..
  • eyzl.quevadaeyzl.quevada Posts: 87
    donbuh wrote:
    mas recommended yung atg kasi less strain sa knees..iyoutube mo yung proper squat makikita mo..

    salamat s comment kapatid.. c brader Zane kc d mkcomment s kin ng ayos re squat kc gifted cya s lower body eh.. hehehe.. so d cya ngssquat :lol: tas c brader Zack nman frustration dn ang lower body, so same lng kmi.. hehe..

    anyway, ngATG ako khpon after ng conversation ntin, napaaga ng 1 day, d kc ako npakali wahaha..

    Conclusion: Mas less nga strain s knees kc relaxed cya pg fully bent.. although mas mbigat bumalik s standing position, pro ms ok prin.. at dhil jan, eto n ang mga max ko pra s 5x5 next week... weights excluding OB, just the actual plate load

    Bench - 150lbs
    Deadlift - 170lbs
    Full Squat (ATG) - 130lbs
    Incline - 120lbs
    Row - 140lbs
  • eyzl.quevadaeyzl.quevada Posts: 87
    Week 1, Day 2 ng 5x5
    Max ng 90lbs s squat, 115lbs s incline, 160lbs s deadlift.. 4 sets, 5 reps each.. tas situps lng.. k2panibago!!! huh prang wala lng compared s dting program.. hehe.. malaman s 3rd day pg dami ng sets at reps.. lol
  • eyzl.quevadaeyzl.quevada Posts: 87
    Done with week 1..

    squat atg - 125lbs
    bench - 140lbs
    row - 130lbs
    incline - 115lbs
    deadlift - 160lbs

    weighted dips - 3x8 40lbs, hirap mgipit ng db s calf ah.. hehe..
    bb curls - 3x8 70lbs
    weighted situps - 4 50lbs, failure
    weighted hypers - 2 40lbs, failure
    tricep extension - 3x8 60lbs

    :bench:
  • eyzl.quevadaeyzl.quevada Posts: 87
    Done with week 2..

    squat atg - 125lbs
    bench - 140lbs
    row - 130lbs
    incline - 115lbs
    deadlift - 160lbs

    weighted dips - 3x8 60lbs
    bb curls - 3x8 70lbs
    weighted situps - 4 50lbs, failure
    weighted hypers - 2 60lbs, failure
    tricep extension - 3x8 60lbs

    same lng mostly ng week 1 aside s weighted dips.. dpat kc me 1 pound n plates eh.. hehehe
  • KyzackKyzack Posts: 1,088
    patapyas naten mga plates sa inyo. ehehe..
  • eyzl.quevadaeyzl.quevada Posts: 87
    Kyzack wrote:
    patapyas naten mga plates sa inyo. ehehe..

    good sugggestion brader.. hehehe.. kung pwede nga lng ba eh.. pra hindi round up o round down ung load..
  • eyzl.quevadaeyzl.quevada Posts: 87
    Done with week 3..

    squat atg - 130lbs
    bench - 145lbs
    row - 140lbs
    incline - 120lbs
    deadlift - 170lbs

    weighted dips - 3x8 60lbs
    bb curls - 3x8 70lbs
    weighted situps - 4 50lbs, failure
    weighted hypers - 2 60lbs, failure
    tricep extension - 3x8 60lbs

    did a weigh-in before workout, 159lbs :yahoo:
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