[align=center]-WEEK 9-[/align] Year 3, Day 175 [size=x-small](July 10, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Left off training without devices. Run out of phone battery...
A slow-paced WO due to DOMS on left brachialis from last ARM WO. Midway through, right brachialis started to ached.
Forgot to incorporate much proper breathing to allow sufficient core tightness, which leads to a more neutral spine.
Conventional Deadlift - (Overhand Grip) 170lbsx5, 225lbsx5, 270lbsx5, (Mixed Grip) 305lbsx5 x4 [1st-4th set RESTS: 3-5min][5th set REST: 5min] MAX OUT
Conventional Deadlift - (Mixed Grip) 335lbsx5 x3 (belt)
[align=center]-WEEK 9-[/align] Year 3, Day 177 [size=x-small](July 12, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had only 6hrs of sleep several hours ago. Almost an hour sleep prior WO.
Mild pain on brachialis on both arms. But a struggle if tried going up from deeper range on Dips. Now using couple of 50's to balance the Captain's Chair during the exercise. All reps exerted on Flat Barbell Bench Press are intended, still alot in the tank.
[align=center]-WEEK 10-[/align] Year 3, Day 179 [size=x-small](July 14, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym. BW:163lbs~???lbs
EXTREMITIES WO. Had 5hrs sleep earlier the day. Then another hour sleep after some yard works. 'Wasn't that psyche inspite the number of exercises performed.
[align=center]-WEEK 10-[/align] Year 3, Day 182 [size=x-small](July 17, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
The darkest hour training. Blackout+candles+Jimi Hendrix's 'Voodoo Child'... fits the atmosphere...
Had only 5hr sleep last night.
Conventional Deadlift - (Overhand Grip) 155lbsx5, 180lbsx5, 235lbsx5, 280lbsx5, (Mixed Grip) 315lbsx5 x4 [1st-5th set RESTS: 3-5min][6th set REST: 7½min] MAX OUT
Conventional Deadlift - (Mixed Grip) 345lbsx5 x1 (belt)
[align=center]-WEEK 11-[/align] Year 3, Day 186 [size=x-small](July 21, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym. BW:163lbs~???lbs
6hrs sleep earlier the day. 30min nap prior WO.
[align=center]-WEEK 11-[/align] Year 3, Day 187 [size=x-small](July 22, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Did a drop set for DB Side Lat last working set with no rest in between.
May pinost dati si Core dito na pictures niya, last year pa ata yun. I'm not sure sa exact date, however...one thing for sure is malaki si Core dun sa pagkakatanda ko.
May pinost dati si Core dito na pictures niya, last year pa ata yun. I'm not sure sa exact date, however...one thing for sure is malaki si Core dun sa pagkakatanda ko.
Yeah. Not bad. But I think was more bloated back then. Other than that, 'was pumped after the most taxing WO Day of the 2-week program.
[align=center]-WEEK 11-[/align] Year 3, Day 188 [size=x-small](July 23, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had only some 8 small pieces of pandesal and 4 boiled eggs hours before WO. Conjugate that with the DOMS on right brachialis. End up to longer rest periods.
[align=center]-WEEK 11-[/align] Year 3, Day 189 [size=x-small](July 24, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Still got some pain on right brachialis. Decided to drop the weights for the Dips and let alone keep the blood flows on the aching area. Nevertheless, I enjoyed doing those multiple sets, that I even end up doing another thereafter the WO.
[align=center]-WEEK 12-[/align] Year 3, Day 193 [size=x-small](July 28, 2014)[/size] BW:163lbs~???lbs
Morning. Home...
For some reason, there was a sharp pain on the right heel, the moment I step down from the hall towards the kitchen. Had the pain on every step of the way throughout the day...
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
30 min nap. LATE. Heading back to the metro for some GWO [size=x-small](Supposedly. I have no idea what bodypart he's gonna train today.)[/size] with the former trainer. [size=x-small](But I guess he's gonna hit the Chest. The usual Gym Rat instinct.)[/size] Manage to catch up and end up taking turns of Squats, with him(James) and the rest of the top dawgs/veterans of the gym(Bong, Atong). Fortunately enough, that pain that I had this morning didn't affect the training. But wasn't psyche to lift today despite the team-up. Was probably distracted, the way they joke around [size=x-small](But wasn't insulted.)[/size] with the way I train with measures—the notebook [size=x-small](where I trackdown notes every time I do set! It's a bit awkward sometimes to be honest.)[/size] that I'm carrying with and they way I groove my fingers over the bar, then going underneath for the perfect setup. It was good WO, anyhow...
For the rest of the training... I think they've got a steeper Leg Press Machine here compared to Motivation Gym. Decided to unmerge the Extremities WO... for now.
[align=center]-WEEK 12-[/align] Year 3, Day 194 [size=x-small](July 29, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Some yard works by afternoon. Then headed to the gym afterwards.
[align=center]-WEEK 12-[/align] Year 3, Day 195 [size=x-small](July 30, 2014)[/size]
Afternoon. Home...
'Been a while...
Some two-hour polishing of rusty, old bolo and chopped down a pile of branches. End up with blisters on the right thumb and right little finger. And a little cut on left ring finger...
[align=center]-WEEK 12-[/align] Year 3, Day 197 [size=x-small](August 1, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had 3 egg-tuna-lettuce sandwiches less than couple hours ago after the seminar at school.
[align=center]-WEEK 12-[/align] Year 3, Day 198 [size=x-small](August 2, 2014)[/size]
Evening. Home...
Packed some tuna sandwiches and lettuces. Left around 2am. Downpour...
Ride arrived @ 3:15am. Had intervals of naps during the course of the travel. 3hr max.
Morning. Sa may hospital sa Quezon City... St. Luke's Medical Center.
Arrived around 7am. Too early. Ate packed food—3pcs of tuna sandwich and a piece of lettuce. Had to eat quickly since the seminar is about to start as stated on the sched. But started past 9am.
Federick Cheng, MD, Interventional Cardiologist, SLMC-QC on 'Exercise and the Heart'
Nenette Umali, Registered Nutritionist & Dietician, SLMC discusses 'The Challenge of Choosing Foods'
Enrico Tocol, Sports Science, CSCS on 'Basics of Exercise Science: Human Anatomy, Physiology & Biomechanics'
With colleagues
With one country's top bodybuilders, Michael 'Mike' Pasion Baello[/align]
Photos from Danny 'Coach Dan' Cordero. Still managed to keep up the whole time of the seminar despite being sleep-deprived. Had exchanged questions with some of the speakers. The event ended past 5pm.
Evening. Sa may bahay sa Porac, Pampanga.
Also visited to Kuya John's [size=x-small](Jearic Bautista)[/size] parent-in-law house for dinner. Can't help eat those sisigs and fried eggs! Lutong Pampanga eh!
Midnight. Home...
Arrived @1am. Drained! [size=x-small](Considering, I had also attended a seminar back here in Pangasinan several hours prior this one!)[/size]
Comments
Year 3, Day 175 [size=x-small](July 10, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Left off training without devices. Run out of phone battery...
A slow-paced WO due to DOMS on left brachialis from last ARM WO. Midway through, right brachialis started to ached.
Forgot to incorporate much proper breathing to allow sufficient core tightness, which leads to a more neutral spine.
Conventional Deadlift - (Overhand Grip) 170lbsx5, 225lbsx5, 270lbsx5, (Mixed Grip) 305lbsx5 x4 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
MAX OUT
Conventional Deadlift - (Mixed Grip) 335lbsx5 x3 (belt)
Pull-ups - BWx11, x7, x6, x7, x4 [RESTS: 3-4min]
Pull Downs - 160lbsx6x3 x7, x7, x8 (130lbsx8 warm-up) [RESTS: 3min]
Seated Cable Rows - 160lbsx6x3 x8, x8, x8 (140lbsx15 x12 warm-up) [RESTS: 3min]
Bent Over Barbell Rows - 100lbsx5, 115lbsx5, 135lbsx5, 150lbsx5, 185lbsx5 [1st-4th RESTS: 2-3min][5th set REST: 4min]
Standing Calf Raise [MAX stack: 200lbs] - stack + (5'sx3) x26x3 x20, x10, x12 [RESTS: 2min]
Year 3, Day 177 [size=x-small](July 12, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had only 6hrs of sleep several hours ago. Almost an hour sleep prior WO.
Mild pain on brachialis on both arms. But a struggle if tried going up from deeper range on Dips. Now using couple of 50's to balance the Captain's Chair during the exercise. All reps exerted on Flat Barbell Bench Press are intended, still alot in the tank.
Flat Barbell Bench Press - 130lbsx15 x8, 145lbsx15 x6, 165lbsx12 x8, 185lbsx10 x6, 210lbsx8 x6(spot) [1st-4th set RESTS: 2-3min][5th set REST: 5min]
30º Incline Dumbbell Bench Press - 90'sx6x3 x7(spot) (70'sx12 x10, 80'sx10 x8(spot) warm-up) [RESTS: 3-5min]
Weighted Dips - BW+65lbsx12x2 x5, x4, x4 [RESTS: 3-5min]
Weighted Leg Lifts - BW+25'sx15x2 x12, x9 [REST: 1min]
Incline Crunches - BW+50lbsx10x2 [REST: 1min]
Stomach Vacuum [HOLD: 25sec]x4 [RESTS: 10sec]
Just watched the Bodybuilding on Sports Unlimited (aired on July 13, 2014; 1-2am @ ABS-CBN Channel 2) @ around 1am.
Year 3, Day 179 [size=x-small](July 14, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
BW: 163lbs ~ ???lbs
EXTREMITIES WO. Had 5hrs sleep earlier the day. Then another hour sleep after some yard works. 'Wasn't that psyche inspite the number of exercises performed.
Low Bar Squats - 150lbsx15 x6, 170lbsx15 x6, 195lbsx12 x6, 225lbsx10 x6, 260lbsx8 x6 [1st-4th set RESTS: 2-3min][5th set REST: 3min]
Leg Press - 315lbsx12x2 [REST: 1min]
Standing Calf Raise - 380lbsx12x2 [REST: 1min]
Seated Calf Raise - 100lbsx12x3 [REST: 1min]
Barbell Curls (straight bar) - 90lbsx8x2 70lbsx6x2 (55lbsx12 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 40'sx8x2 x6, x8 [REST: 2min]
Skull Crushers - 110lbsx8x2 x6, x5 (70lbsx15 x10, 80lbsx12 x8, 90lbsx10 x8 warm-up) [REST: 2-3min]
Tricep Cable Press Downs [MAX stack: 150lbs] - stackx12x2, stack + (5'sx1)x10 [REST: 2-4min]
Weighted Dips - BW+70lbsx12x2 [RESTS: 2min]
Hammer Curls - 20'sx12x2 [REST: 1min]
Year 3, Day 180 [size=x-small](July 15, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Standing Overhead Press - 80lbsx5, 90lbsx5, 100lbsx5, 115lbsx5, 130lbsx5 x3 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Seated Arnold Press - 60'sx10x2(spot) (40'sx15 warm-up) [RESTS: 3-5min]
Dumbbell Side Laterals - 25'sx12x2 x9, x10 (15'sx15 warm-up) [REST: 3min]
Barbell Shrugs - 220lbsx12x2 230lbsx9, x8, x8 (160lbsx15 warm-up) [REST: 3min]
Upright Rows - 120lbsx10x2 x7, x7 (100lbsx12 x10 warm-up) [REST: 2-4min]
Year 3, Day 182 [size=x-small](July 17, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
The darkest hour training. Blackout+candles+Jimi Hendrix's 'Voodoo Child'... fits the atmosphere...
Had only 5hr sleep last night.
Conventional Deadlift - (Overhand Grip) 155lbsx5, 180lbsx5, 235lbsx5, 280lbsx5, (Mixed Grip) 315lbsx5 x4 [1st-5th set RESTS: 3-5min][6th set REST: 7½min]
MAX OUT
Conventional Deadlift - (Mixed Grip) 345lbsx5 x1 (belt)
Pull-ups - BWx11, x9, x7, x6, x3 [RESTS: 2-4min]
Pull Downs - 170lbsx6x3 x7, x8, x8 (140lbsx8 warm-up) [RESTS: 2min]
Seated Cable Rows - 160lbsx6x3 x8, x7, x10 (150lbsx15 x12 warm-up) [RESTS: 2min]
Bent Over Barbell Rows - 105lbsx5, 120lbsx5, 140lbsx5, 165lbsx5, 190lbsx5 [1st-4th RESTS: 2min][5th set REST: 2min]
Standing Calf Raise [MAX stack: 200lbs] - stack + (5'sx3) x28x3 x16, x16, x16 [RESTS: 1min]
Year 3, Day 183 [size=x-small](July 18, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Flat Barbell Bench Press - 135lbsx15 x8, 150lbsx15 x6, 170lbsx12 x6, 190lbsx10 x5, 210lbsx8 x4(spot) [1st-4th set RESTS: 2min][5th set REST: 10min]
30º Incline Dumbbell Bench Press - 95'sx6x3 x8(spot) (75'sx12 x8(spot) , 85'sx10(spot) warm-up) [RESTS: 3-5min]
Weighted Dips - BW+70lbsx12x2 x5, x4, x3, x4 [RESTS: 3-5min]
Weighted Leg Lifts - BW+25'sx15x2 x15, x7 [REST: 2min]
Incline Crunches - BW+55lbsx10x2 [REST: 2min]
Stomach Vacuum [HOLD: 30sec]x4 [RESTS: 10-20sec]
Year 3, Day 186 [size=x-small](July 21, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
BW: 163lbs ~ ???lbs
6hrs sleep earlier the day. 30min nap prior WO.
Low Bar Squats - 160lbsx15 x8, 180lbsx15 x8, 205lbsx12 x8, 235lbsx10 x8, 270lbsx8 x3 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 325lbsx12x2 [REST: 2min]
Standing Calf Raise - 400lbsx12x2 x12, x12, x12 [RESTS: 1min]
Seated Calf Raise - 110lbsx12x3 [REST: 1min]
Barbell Curls (straight bar) - 75lbsx6x2 (55lbsx12 warm-up) [RESTS: 2-3min]
Standing Alt. Dumbbell Curls - 45'sx8x2 x6, x6 [REST: 2min]
Skull Crushers - 115lbsx8x2 x4, x4 (75lbsx15 x12, 85lbsx12 x10, 95lbsx10 x8 warm-up) [REST: 2-3min]
Tricep Cable Press Downs [MAX stack: 150lbs] - stack + (5'sx1)x12, x11, stack + (10'sx1)x9 [REST: 2-4min]
Weighted Dips - BW+75lbsx12x2 [RESTS: 2min]
Year 3, Day 187 [size=x-small](July 22, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Did a drop set for DB Side Lat last working set with no rest in between.
Standing Overhead Press - 80lbsx5 x6, 90lbsx5 x6, 100lbsx5 x6, 115lbsx5 x6, 130lbsx5 x1, x1, x3 [1st-4th set RESTS: 2-3min][5th-7th set RESTS: 5min]
Seated Arnold Press - 60'sx10x2 x11(spot), x10(spot) (40'sx15 warm-up) [RESTS: 2-4min]
Dumbbell Side Laterals - 25'sx12x2, x10, x12, 5'sx12 (15'sx15 warm-up) [1st-3rd set RESTS: 2min][4th set REST: 0]
Barbell Shrugs - 230lbsx12x2 x12, x8, x6 (170lbsx15 warm-up) [REST: 2-5min]
Upright Rows - 125lbsx10x2 x8, x8 (105lbsx12 warm-up) [REST: 2min]
Wala akong maalalang ganyan...
Trapz and delt to be exact, :bodybuilder:
Delts doesn't count...
Yeah. Not bad. But I think was more bloated back then. Other than that, 'was pumped after the most taxing WO Day of the 2-week program.
Lacking a bit symmetry there...
Year 3, Day 188 [size=x-small](July 23, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had only some 8 small pieces of pandesal and 4 boiled eggs hours before WO. Conjugate that with the DOMS on right brachialis. End up to longer rest periods.
Conventional Deadlift - (Overhand Grip) 155lbsx5 x8, 180lbsx5 x8, 235lbsx5, 280lbsx5 x4, (Mixed Grip) 315lbsx5 x4, 345lbsx5 x1 (belt), xF (belt) [1st-5th set RESTS: 3-5min][6th-7th set REST: 5-7½min]
Pull-ups - BWx12, x10, x8, x8 [RESTS: 3½-5min]
Pull Downs - 180lbsx6x3 x7, x7, x7 (150lbsx8 x12 warm-up) [RESTS: 3-4min]
Seated Cable Rows - 190lbsx6x3 x6, x5, x6 (160lbsx12 warm-up) [RESTS: 2-4min]
Bent Over Barbell Rows - 110lbsx5, 125lbsx5, 145lbsx5, 170lbsx5, 190lbsx5, x4 [1st-4th RESTS: 3min][5th-6th set REST: 4-5min]
Standing Calf Raise [MAX stack: 200lbs] - stack + (5'sx3) x30x3 [RESTS: 1min]
Year 3, Day 189 [size=x-small](July 24, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Still got some pain on right brachialis. Decided to drop the weights for the Dips and let alone keep the blood flows on the aching area. Nevertheless, I enjoyed doing those multiple sets, that I even end up doing another thereafter the WO.
Flat Barbell Bench Press - 140lbsx5 x8, 155lbsx5 x8, 175lbsx5 x8, 195lbsx5 x6, 220lbsx5 x4(spot) [1st-4th set RESTS: 2-3min][5th set REST: 5min]
30º Incline Dumbbell Bench Press - 100'sx8 x5(spot) (75'sx15 x10, 85'sx12 x10(spot), 90'sx10 x8(spot) warm-up) [1st-3rd set RESTS: 5min][4th set REST: 8min]
Weighted Dips - BW+75lbsx12x2 x10, x9, x10, x8, x7, x7, x8[RESTS: 2-4min]
Weighted Leg Lifts - BW+25'sx15x2 x12, x9 [REST: 1min]
Incline Crunches - BW+60lbsx10x2 x10, x8 [REST: 1min]
Stomach Vacuum [HOLD: 35sec]x4 [RESTS: 10-25sec]
Weighted Dips - BWx9, x9, x6 [RESTS: 2-3min] < I can't help myself!
Hammer Curls - 20'sx12, x12, x12 [RESTS: 1-1½min] < Hammer-hammer din 'pag may time! LOL.
Year 3, Day 193 [size=x-small](July 28, 2014)[/size]
BW: 163lbs ~ ???lbs
Morning. Home...
For some reason, there was a sharp pain on the right heel, the moment I step down from the hall towards the kitchen. Had the pain on every step of the way throughout the day...
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
30 min nap. LATE. Heading back to the metro for some GWO [size=x-small](Supposedly. I have no idea what bodypart he's gonna train today.)[/size] with the former trainer. [size=x-small](But I guess he's gonna hit the Chest. The usual Gym Rat instinct.)[/size] Manage to catch up and end up taking turns of Squats, with him(James) and the rest of the top dawgs/veterans of the gym(Bong, Atong). Fortunately enough, that pain that I had this morning didn't affect the training. But wasn't psyche to lift today despite the team-up. Was probably distracted, the way they joke around [size=x-small](But wasn't insulted.)[/size] with the way I train with measures—the notebook [size=x-small](where I trackdown notes every time I do set! It's a bit awkward sometimes to be honest.)[/size] that I'm carrying with and they way I groove my fingers over the bar, then going underneath for the perfect setup. It was good WO, anyhow...
For the rest of the training... I think they've got a steeper Leg Press Machine here compared to Motivation Gym. Decided to unmerge the Extremities WO... for now.
Low Bar Squats - 160lbsx5 x8, 180lbsx5 x8, 205lbsx5 x8, 235lbsx5 x8, 270lbsx5 (spot) [1st-4th set RESTS: 3min][5th set REST: 5min]
Leg Press - 335lbsx12x2 x12, x11 [REST: 1min]
Standing Calf Raise - 410lbsx12x2 x12, x12, x12 [RESTS: 1½-2min]
Seated Calf Raise - 120lbsx12x3 x12, x12, x10 [REST: 1-2min]
Barbell Curls (straight bar) - 75lbsx6x2 (55lbsx12 warm-up) [RESTS: 2min] < MISSED. Due to gym closing time.
Standing Alt. Dumbbell Curls - 45'sx8x2 [REST: 1min]
Skull Crushers - 60lbsx15, 70lbsx15, 85lbsx12, 100lbsx10, 115lbsx8 [RESTS: 2-3min]
Tricep Cable Press Downs [MAX stack: 150lbs] - stack + (5'sx1)x12, stack + (10'sx1)x10 [RESTS: 2min]
Weighted Dips - BW+75lbsx12x2 [RESTS: 2min]
Evening. Sa may bus terminal sa Dagupan... Victory Liner.
Had to chase down the last bus that will pass the hometown...
Year 3, Day 194 [size=x-small](July 29, 2014)[/size]
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
Some yard works by afternoon. Then headed to the gym afterwards.
Barbell Curls (straight bar) - 75lbsx6x2 x5, x5 (55lbsx12 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 45'sx8x2 35'sx6, x7 (20'sx15 warm-up) [REST: 1-2min]
Skull Crushers - 60lbsx15, 70lbsx15 x12, 85lbsx12 x10, 100lbsx10 x8, 115lbsx8 x4 [RESTS: 3-4min]
Tricep Cable Press Downs - 150lbsx12, 170lbsx10, x10 [RESTS: 2min]
Weighted Dips - BW+75lbsx12x2 [RESTS: 2min] < MISSED. Due to gym closing time.
Year 3, Day 195 [size=x-small](July 30, 2014)[/size]
Afternoon. Home...
'Been a while...
Some two-hour polishing of rusty, old bolo and chopped down a pile of branches. End up with blisters on the right thumb and right little finger. And a little cut on left ring finger...
REST.
Year 3, Day 196 [size=x-small](July 31, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Standing Overhead Press - 80lbsx5 x6, 90lbsx5 x6, 100lbsx5 x6, 115lbsx5 x3, x3, x2, x3 130lbsx5 [1st-7th set RESTS: 2-3min]
Seated Arnold Press - 60'sx10x2 x8(spot), x8(spot) (40'sx15 warm-up) [RESTS: 2-4min]
Dumbbell Side Laterals - 25'sx12x2 (15'sx15 warm-up) [RESTS: 2min]
Barbell Shrugs - 230lbsx12x2 x9, x8, x8 (170lbsx15 warm-up) [REST: 2-5min]
Upright Rows - 125lbsx10x2 x6, x6 (105lbsx12 warm-up) [REST: 2min]
Year 3, Day 197 [size=x-small](August 1, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had 3 egg-tuna-lettuce sandwiches less than couple hours ago after the seminar at school.
Conventional Deadlift - (Overhand Grip) 155lbsx5 x8, 180lbsx5 x8, 235lbsx5, 280lbsx5 x2, (Mixed Grip) 280lbsx5, 315lbsx5 x3, 345lbsx5 x1 (belt), xF (belt) [1st-5th set RESTS: 3-5min][6th-7th set REST: 5-10min]
Pull-ups - BWx12, x9, x7, x4, x7 [RESTS: 2-3min]
Pull Downs - 180lbsx6x3 x7, x7, x7 (150lbsx8 warm-up) [RESTS: 2-3min]
Seated Cable Rows - 190lbsx6x3 x7, x7, x8 (160lbsx12 x10 warm-up) [RESTS: 2-3min]
Bent Over Barbell Rows - 110lbsx5, 125lbsx5, 145lbsx5, 170lbsx5, 195lbsx5 x4, x3 [1st-4th RESTS: 2-3min][5th-6th set REST: 4-5min]
Standing Calf Raise [MAX stack: 200lbs] - stack + (5'sx3) x32x3 [RESTS: 1min]
Some 10min posing practice. Still got at least 4hrs for preparations...
Year 3, Day 198 [size=x-small](August 2, 2014)[/size]
Midnight. Home...
Time to prep and leave!
[align=center]
See you there!
Year 3, Day 198 [size=x-small](August 2, 2014)[/size]
Evening. Home...
Packed some tuna sandwiches and lettuces. Left around 2am. Downpour...
Ride arrived @ 3:15am. Had intervals of naps during the course of the travel. 3hr max.
Morning. Sa may hospital sa Quezon City... St. Luke's Medical Center.
Arrived around 7am. Too early. Ate packed food—3pcs of tuna sandwich and a piece of lettuce. Had to eat quickly since the seminar is about to start as stated on the sched. But started past 9am.
[align=center]
2nd IFPA Exercise Science, Fitness Workshop & Bodybuilding Seminar
Federick Cheng, MD, Interventional Cardiologist, SLMC-QC on 'Exercise and the Heart'
Nenette Umali, Registered Nutritionist & Dietician, SLMC discusses 'The Challenge of Choosing Foods'
Enrico Tocol, Sports Science, CSCS on 'Basics of Exercise Science: Human Anatomy, Physiology & Biomechanics'
With colleagues
With one country's top bodybuilders, Michael 'Mike' Pasion Baello[/align]
Photos from Danny 'Coach Dan' Cordero. Still managed to keep up the whole time of the seminar despite being sleep-deprived. Had exchanged questions with some of the speakers. The event ended past 5pm.
Evening. Sa may bahay sa Porac, Pampanga.
Also visited to Kuya John's [size=x-small](Jearic Bautista)[/size] parent-in-law house for dinner. Can't help eat those sisigs and fried eggs! Lutong Pampanga eh!
Midnight. Home...
Arrived @1am. Drained! [size=x-small](Considering, I had also attended a seminar back here in Pangasinan several hours prior this one!)[/size]
Hindi po.