[align=center]-WEEK 12-[/align] Year 3, Day 198 [size=x-small](August 2, 2014)[/size]
Afternoon. Sa may hospital sa Quezon City ... St. Luke's Medical Center.
[align=center]
[align=center]-WEEK 13-[/align] Year 3, Day 199 [size=x-small](August 3, 2014)[/size] BW:163lbs~???lbs
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
What supposed to be power nap turned to 45min sleep.
[align=center]-WEEK 12-[/align] Year 3, Day 201 [size=x-small](August 5, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Dips marathon...
Flat Barbell Bench Press - 145lbsx5 x8, 160lbsx5 x8, 180lbsx5 x7, 200lbsx5 x6 [1st-4th set RESTS: 2-3min][5th set REST: 5min] MAX OUT
Flat Barbell Bench Press - 225lbsx5 (spot)
[align=center]-WEEK 13-[/align] Year 3, Day 202 [size=x-small](August 6, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
4hrs after last meal.
DRAINED! Boiled eggs and popped a canned sardines. The easiest to prepare available...
[align=center]PWO Meal Lettuces, Spanish-style sardines [size=x-small](*For added protein,
with the most balanced amounts of sodium and fats, IMO, canned good in the house.)[/size],
of course... teh eggs![/align]
'Til I got sick! Been battered with lack of sleep nights few days ago. That have been affected the immune system. Just recovered from fever yesterday afternoon. But, now suffering from sinusitis, colds and sneezes...
[align=center]-WEEK 13-[/align] Year 3, Day 207 [size=x-small](August 11, 2014)[/size]
Evening. Home...
Still got traces of colds. Decided to postpone the WO tomorrow...
[align=center]Evening Meal Tuna pesto and eggs [size=x-small](*with hot sauce this time.)[/size][/align]
[align=center]-WEEK 13-[/align] BW:163lbs~???lbs Year 3, Day 208 [size=x-small](August 12, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Intentionally dropped stacks on Pull Downs and Seated Cable Rows. IMPROVISED. Used a wooden block placed on the floor for the platform, then placed a couple of 50's on the lap.
[align=center]-WEEK 1-[/align] Year 3, Day 214 [size=x-small](August 18, 2014)[/size] BW:163lbs~???lbs
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
4 Days NO WORKOUT. Since most of the poundages stayed on the same weight and/or fluctuates on the number of reps performed, considered this a new start. Had 6hrs sleep last night.
[align=center]-WEEK 1-[/align] Year 3, Day 215 [size=x-small](August 19, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
For comparison...
[align=center]From @80kgs [size=x-small](January 28, 2014)[/size] [R] > To @70kgs [size=x-small](August 19, 2014)[/size] [L] [/align]
[align=center]-WEEK 1-[/align] Year 3, Day 218 [size=x-small](August 22, 2014)[/size] BW:163lbs>153lbs
Afternoon. Sa may desenteng bakal gym sa Dagupan... Bizzyblade Battleground Gym.
GWO with James and Jerkin...
The 30lb bar was new. All of those bars of the benches are replaced with each one of these. Hard to maintain the grip, a bit slippery.
CONS: It's not allowed to bring some weights—plates/DBs for extra resistance on core/BW exercises—up on the next floor. Also trying to use [size=x-small](for rows, deadlifts, etc.)[/size] and remove those 30lb bars from the benches is also a no-no! Incase you're planning to do some deads, they no longer have those former 5-7ft long bars.
[align=center]-WEEK 2-[/align] Year 3, Day 220 [size=x-small](August 24, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
[align=center]-WEEK 2-[/align] Year 3, Day 220 [size=x-small](August 24, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
[align=center]-WEEK 2-[/align] Year 3, Day 223 [size=x-small](August 27, 2014)[/size]
Afternoon. Sa may desenteng bakal gym sa Dagupan... Bizzyblade Battleground Gym.
Had an invitational WO from Jerkin...
[align=center]-WEEK 2-[/align] Year 3, Day 223 [size=x-small](August 27, 2014)[/size]
Afternoon. Sa may bakal gym Dagupan... ECG Muscleflex Gym.
Yep. SAME Day. Few minutes after the LIGHT Chest WO, just decided to dropped by.
'Til an old fellow gym rat showed up. Back WO with Kevin. Just his typical Back routine. Added the Pull-ups after the Pull Over. Missed him perform that as warm-up exercise.
[align=center]-WEEK 2-[/align] Year 3, Day 227 [size=x-small](August 30, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Ripped the right side canvass of the left Converse shoe during the first set of Leg Lifts. [size=x-small](Oh crap!)[/size]
[align=center]-WEEK 2-[/align] Year 3 Day 228 [size=x-small](August 31, 2014)[/size] BW:153lbs~153lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
7 WEEKS OUT prior competition. Officially registered @ 153lbs weigh-in under Junior Division...
NUTRITION. The price hike of those protein has been a big problem for the past several months, starting the around the second half of the year. Had to settle to eggs for much the next months, since the price of the chicken breasts (not fillet) per kg fluctuates only at around P160 to P200. Otherwise, had to find another source of income.
Some parts of the gym floor have been replaced with thicker foam mats. The 6ft bar is now worn out, with one recess [size=x-small](ring on near both ends that keeps the plates moves toward the center of the bar)[/size] was loosed, needs some soldering.
[align=center]-WEEK 3-[/align] Year 3, Day 232 [size=x-small](September 4, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
3 Days NO WORKOUT. Had 6hrs sleep last night.
[align=center]-WEEK 3-[/align] Year 3, Day 234 [size=x-small](September 6, 2014)[/size]
Evening. Sa may bakal sa Lingayen... Ram's Fitness Gym.
Felt better hitting the delts on Seated Arnold Press despite having the unstable base (bent) of the chair. The chair for Seated Press has a backrest up to neck. [size=x-small](*This will vary from each individuals' difference in body structure; torso/neck length.)[/size]
[align=center]-WEEK 3-[/align] Year 3, Day 235 [size=x-small](September 7, 2014)[/size] BW:153lbs~???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
No access to Standing Calf Raise Machine. The one that once screwed against a wall has been broken down for the second time, several months ago.
Comments
Year 3, Day 198 [size=x-small](August 2, 2014)[/size]
Afternoon. Sa may hospital sa Quezon City ... St. Luke's Medical Center.
[align=center]
Year 3, Day 199 [size=x-small](August 3, 2014)[/size]
BW: 163lbs ~ ???lbs
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
What supposed to be power nap turned to 45min sleep.
Low Bar Squats - 160lbsx5 x6, 180lbsx5 x6, 205lbsx5 x6, 235lbsx5, 270lbsx5 x4 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 345lbsx12x2 [REST: 1min]
Standing Calf Raise - 420lbsx12x2 x12, x12, x12 [RESTS: 1min]
Seated Calf Raise - 125lbsx12x3 [REST: 1min]
Barbell Curls (straight bar) - 75lbsx6x2 x7, x7 (55lbsx12 warm-up) [RESTS: 2-2½min]
Standing Alt. Dumbbell Curls - 45'sx8x2 x6, x8 [REST: 2min]
Skull Crushers - 60lbsx15, 70lbsx15 x12, 85lbsx12 x10, 100lbsx10 x8, 115lbsx8 x5 [RESTS: 2-3min]
Tricep Cable Push Downs [MAX stack: 150lbs] - stackx12x2, stack + (10'sx1)x10, stack + (15'sx1)x7, x7 [RESTS: 2-4min]
Weighted Dips - BW+75lbsx12x2 [RESTS: 2min]
There's a bit feeling of guilt from yesterday. So...
[align=center]PWO Meal
Ate only 3 of those half-cooked, steamed taters. Ditch the hot sauce.[/align]
Year 3, Day 201 [size=x-small](August 5, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Dips marathon...
Flat Barbell Bench Press - 145lbsx5 x8, 160lbsx5 x8, 180lbsx5 x7, 200lbsx5 x6 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
MAX OUT
Flat Barbell Bench Press - 225lbsx5 (spot)
30º Incline Dumbbell Bench Press - 60'sx15 x12, 75'sx12 x8, 85'sx10 x8(spot) [RESTS: 10min]
Weighted Dips - BW+75lbsx12x2 60lbsx5, x3, x3 [RESTS: 1½-3min]
Dips - BWx11, x8, x8, x8, x9, x10, x7, x7, x7 [RESTS: 2-3min]
Weighted Leg Lifts - BW+25'sx15x2 x12, x11 [REST: 1min]
Incline Crunches - BW+60lbsx10x2 [REST: 1min]
Stomach Vacuum [HOLD: 35sec]x4 [RESTS: 10sec]
Dips - BWx12, x8, x7 [RESTS: 2min]
Year 3, Day 202 [size=x-small](August 6, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
4hrs after last meal.
Standing Overhead Press - 70lbsx5 x10, 80lbsx5 x8, 90lbsx5 x8, 100lbsx5, 115lbsx5 x3 [1st-7th set RESTS: 2-3min]
Seated Dumbbell Press - 40'sx15, 50'sx12 x11, 60'sx10x2 x6(spot) [RESTS: 3-4min]
Dumbbell Side Laterals - 25'sx12x2 (15'sx15 warm-up) [RESTS: 3-5min]
Barbell Shrugs - 230lbsx12x2 x12, x8, x5 (170lbsx15 warm-up) [REST: 2-5min]
Upright Rows - 130lbsx10x2 (105lbsx12 x6, x7, x8 warm-up) [REST: 4min]
DRAINED! Boiled eggs and popped a canned sardines. The easiest to prepare available...
[align=center]PWO Meal
Lettuces, Spanish-style sardines [size=x-small](*For added protein,
with the most balanced amounts of sodium and fats, IMO, canned good in the house.)[/size],
of course... teh eggs![/align]
Things were doing fine until...
Year 3, Day 207 [size=x-small](August 11, 2014)[/size]
Evening. Home...
Still got traces of colds. Decided to postpone the WO tomorrow...
[align=center]Evening Meal
Tuna pesto and eggs [size=x-small](*with hot sauce this time.)[/size][/align]
BW: 163lbs ~ ???lbs
Year 3, Day 208 [size=x-small](August 12, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Intentionally dropped stacks on Pull Downs and Seated Cable Rows. IMPROVISED. Used a wooden block placed on the floor for the platform, then placed a couple of 50's on the lap.
Conventional Deadlift - (Overhand Grip) 155lbsx5, 180lbsx5, 235lbsx5, (Mixed Grip) 280lbsx5, 315lbsx5 x2 [1st-4th set RESTS: 2-4min][5th set REST: 7min]
Pull-ups - BWx13, x9, x7, x7, x4 [RESTS: 2-5min]
Pull Downs - 180lbsx6x3 150lbsx8, 100lbsx8, 110lbsx8 [RESTS: 2-4min]
Seated Cable Rows - 190lbsx6x3 (160lbsx12 warm-up) 100lbsx8, 110lbsx8, 120lbsx8 [RESTS: 2-4min]
Bent Over Barbell Rows - 110lbsx5, 125lbsx5, 145lbsx5, 170lbsx5, 195lbsx5 [1st-4th RESTS: 2-5min][5th set REST: 5min]
Standing Calf Raise [MAX stack: 200lbs] - stack + (5'sx3) x33x3 [RESTS: 1min]
Plate Seated Calf Raise - 100lbsx12x3 [RESTS: 2min]
Year 3, Day 209 [size=x-small](August 13, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Flat Barbell Bench Press - 150lbsx5 x8, 165lbsx5 x8, 185lbsx5, 205lbsx5 x1, x2 (spot), [1st-4th set RESTS: 2-5min][5th set REST: 10min]
MAX OUT
Flat Barbell Bench Press - 230lbsx5 (spot)
30º Incline Dumbbell Bench Press - 60'sx12, x12, x10 75'sx12, 85'sx10 [RESTS: 3min]
Weighted Dips - BW+50lbsx12x3 x6, x6, x6 [RESTS: 3min]
Weighted Leg Lifts - BW+25'sx15x2 x12, x7 [REST: 1min]
Incline Crunches - BW+60lbsx10x2 [REST: 1min]
Stomach Vacuum [HOLD: 35sec]x4 [RESTS: 10sec]
Year 3, Day 214 [size=x-small](August 18, 2014)[/size]
BW: 163lbs ~ ???lbs
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
4 Days NO WORKOUT. Since most of the poundages stayed on the same weight and/or fluctuates on the number of reps performed, considered this a new start. Had 6hrs sleep last night.
Low Bar Squats - 160lbsx5 x8, 180lbsx5 x8, 205lbsx5 x8, 235lbsx5 x8, 270lbsx5 x4 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 355lbsx12x2 [REST: 2min]
Standing Calf Raise - 430lbsx12x2 x12, x12, x12 [RESTS: 1min]
Seated Calf Raise - 130lbsx12x3 x12, x10, x8 [REST: 2min]
Barbell Curls (straight bar) - 75lbsx6x2 x8, x9 (55lbsx12 warm-up) [RESTS: 2-4min]
Standing Alt. Dumbbell Curls - 45'sx8x2 x6, x6, 25'sx15 [REST: 2min]
Skull Crushers - 60lbsx15, 70lbsx12, 85lbsx10, 100lbsx8, 115lbsx6 [RESTS: 2-3min] < MISSED.
Tricep Cable Push Downs [MAX stack: 150lbs] - stackx12x2, stack + (10'sx1)x10, stack + (15'sx1)x10x2 [RESTS: 2-3min]
Weighted Dips - BW+75lbsx12x2 [RESTS: 2min]
Year 3, Day 215 [size=x-small](August 19, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Skull Crushers - 60lbsx15, 70lbsx12 x15, 85lbsx10, 100lbsx8 x5, 115lbsx6 [RESTS: 2-3min]
Tricep Cable Push Downs [MAX stack: 120lbs] - stackx12x2, stack + (15'sx1)x10, x7, stack + (5'sx1)x12 [RESTS: 2-3min]
Weighted Dips - BW+55lbsx12x2 [RESTS: 2min]
Hammer Curls - 30'sx12x2 [REST: 1min] < Hammer-hammer din 'pag may time!
@70kgs
So far... This what's left after those sick days for the past few months...
[align=center]
http://ironmaven.blogspot.com/2008/01/good-mornings.html
http://ironmaven.blogspot.com/2008/07/waiters-bow.html
http://phenomena.nationalgeographic.com/2013/12/05/electric-brain-stimulation-triggers-eye-of-the-tiger-effect/
http://spotmebro.com/top-10-college-gyms-in-america-2013/
http://braingames.nationalgeographic.com/episode/8/s3wimgc3/?utm_source=Facebook&utm_medium=Social&utm_content=link_fb20140303ch-bgpain&utm_campaign=Content/#
http://news.nationalgeographic.com/news/2014/03/140310-gladwell-expertise-practice-debate-intelligence/?utm_source=Facebook&utm_medium=Social&utm_content=link_fb20140313news-pract&utm_campaign=Content
http://news.nationalgeographic.com/news/2014/03/140315-five-second-rule-bacteria-food-safety/?utm_source=Facebook&utm_medium=Social&utm_content=link_fb20140317news-bact&utm_campaign=Content
http://www.t-nation.com/training/blood-flow-restriction-training/comments
http://www.rxmuscle.com/articles/latest-news/10158-metabolic-damage-overused-excuse.html
http://online.wsj.com/news/articles/SB10001424052702304418404579469762543729116?mod=trending_now_2
http://news.nationalgeographic.com/news/innovators/2014/04/140407-bruno-frohlich-innovators-ct-scanners-anthropology-smithsonian/
http://www.nerdfitness.com/blog/2013/03/05/101-equipment/
http://www.t-nation.com/diet-fat-loss/bulking-diet-delusion
http://aboutlifting.com/vacuums-are-more-difficult-than-they-sound-which-makes-them-even-better/
http://ditillo2.blogspot.com/2013/09/arch-and-ache-ken-leistner.html
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/923/Ten_Things_You_MUST_Know_About_Eccentric_Training_.aspx\
http://news.nationalgeographic.com/news/innovators/2014/06/140602-george-church-innovation-biology-science-genetics-de-extinction/?utm_source=Facebook&utm_medium=Social&utm_content=link_fb20140606news-innovgeor&utm_campaign=Content&sf3187929=1
http://www.labrada.com/blog/recovery-injury-prevention/when-can-you-train-on-an-injury/
Year 3, Day 215 [size=x-small](August 19, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
For comparison...
[align=center]From @80kgs [size=x-small](January 28, 2014)[/size] [R] > To @70kgs [size=x-small](August 19, 2014)[/size] [L]
Year 3, Day 217 [size=x-small](August 21, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Conventional Deadlift - (Overhand Grip) 155lbsx5, 180lbsx5, 235lbsx5, (Mixed Grip) 280lbsx5, 315lbsx5 x1 [1st-4th set RESTS: 5min][5th set REST: 8min]
Pull-ups - BWx8, x9, x6, x8, x6, x5 [RESTS: 2-5min]
Pull Downs - 100lbsx8x3 [RESTS: 1min]
Seated Cable Rows - 100lbsx8x3 x8, x10, x12 [RESTS: 30sec]
Bent Over Barbell Rows - 110lbsx5, 125lbsx5, 145lbsx5x3 [RESTS: 3-5min]
Standing Calf Raise [MAX stack: 200lbs] - stack + (5'sx3) x33x3 [RESTS: 1min]
Year 3, Day 218 [size=x-small](August 22, 2014)[/size]
BW: 163lbs > 153lbs
Afternoon. Sa may desenteng bakal gym sa Dagupan... Bizzyblade Battleground Gym.
GWO with James and Jerkin...
The 30lb bar was new. All of those bars of the benches are replaced with each one of these. Hard to maintain the grip, a bit slippery.
CONS: It's not allowed to bring some weights—plates/DBs for extra resistance on core/BW exercises—up on the next floor. Also trying to use [size=x-small](for rows, deadlifts, etc.)[/size] and remove those 30lb bars from the benches is also a no-no! Incase you're planning to do some deads, they no longer have those former 5-7ft long bars.
Flat Barbell Bench Press - 150lbsx5 x8(120lbs+30lb bar), 165lbsx5 x8(135lbs+30lb bar), 185lbsx5 x6(155lbs+30lb bar), 205lbsx5 x8 (spot)(175lbs+30lb bar) [1st-4th set RESTS: 2-5min][5th set REST: 5min]
30º Incline Dumbbell Bench Press - 60'sx12, x8, x9, x10 75'sx12, 85'sx10 [RESTS: 3min]
Weighted Dips - BW+50lbsx12x3 x12, x10, x8, x6 [RESTS: 3min]
Weighted Leg Lifts - BW+25'sx15x2 [REST: 1min]
Incline Crunches - BW+60lbsx10x2 [REST: 1min]
Stomach Vacuum [HOLD: 35sec]x4 [RESTS: 10sec]
Year 3, Day 220 [size=x-small](August 24, 2014)[/size]
BW: 153lbs ~ ???lbs
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
Low Bar Squats - 160lbsx5 x10, 180lbsx5 x10, 205lbsx5 x10, 235lbsx5 x10, 270lbsx5 x2 [1st-4th set RESTS: 3-4min][5th set REST: 5min] < MISSED. Due to form.
Leg Press - 365lbsx12x2 [REST: 1min]
Standing Calf Raise - 440lbsx12x2 x12, x12, x12 [RESTS: 1min]
Seated Calf Raise - 130lbsx12x3 [REST: 2min]
Barbell Curls (straight bar) - 75lbsx6x2 x9, x6 (55lbsx12 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 45'sx8x2 x6, x7 [REST: 2min]
Skull Crushers - 60lbsx15 x10, 70lbsx12 x10, 85lbsx10 x6, 100lbsx8, 115lbsx6 [RESTS: 2min]
Tricep Cable Push Downs [MAX stack: 150lbs] - stackx12x2 x12, x10 [RESTS: 2min]
Weighted Dips - BW+75lbsx12x2 [RESTS: 2min]
Hammer Curls - 30'sx12x2 [REST: 1min]
Progress Pics...
Incoming Low Quality photos! [size=x-small](Shame.)[/size]
[align=center]
[/align]
GJ sir, mirin hard!!!
Year 3, Day 222 [size=x-small](August 26, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Standing Overhead Press - 70lbsx5 x8, 80lbsx5 x8, 90lbsx5 x8, 100lbsx5 x6, 115lbsx5 x4 [1st-4th set RESTS: 1-3min][5th set REST: 5min]
Seated Arnold Press - 40'sx15, 50'sx12 x6, x6, x5, 60'sx10 [RESTS: 3min]
Dumbbell Side Laterals - 30'sx12x2 (15'sx15 x12, x12, x12 warm-up) [RESTS: 2min]
Weighted Dips - BW+50lbsx7, x8, x8 [RESTS: 2-3min]
Barbell Shrugs - 230lbsx12x2 x10, x10 (170lbsx15 x12, x12 warm-up) [RESTS: 2-4min]
Upright Rows - 110lbsx12x2 x7, x8, x7 [RESTS: 2-3min]
Tricep Cable Push Downs [MAX stack: 120lbs] - stackx12x2 [REST: 1min]
Dips - BWx14, x10 [REST: 3min]
Year 3, Day 223 [size=x-small](August 27, 2014)[/size]
Afternoon. Sa may desenteng bakal gym sa Dagupan... Bizzyblade Battleground Gym.
Had an invitational WO from Jerkin...
30º Incline Dumbbell Bench Press - 65'sx8x3 x10, x9, x9 (45'sx12 warm-up) [RESTS: 2-3min]
Flat Barbell Bench Press - 125lbsx5, 155lbsx5, 170lbsx5, 190lbsx5, 210lbsx5, 130lbsx13(100lbs+30lb bar), x10(100lbs+30lb bar), x11(100lbs+30lb bar) [RESTS: 3min]
Weighted Dips - BW+55lbsx12x2 x10, x10 [REST: 2min]
Weighted Leg Lifts - BW+25'sx15x2 [REST: 1min]
Incline Crunches - BW+60lbsx10x2 [REST: 1min]
Stomach Vacuum [HOLD: 35sec]x4 [RESTS: 10sec]
Progress Pic...
Back & Legs—for reference. [size=x-small](Yet another low quality snapshot!)[/size]
[align=center]
[/align]
Year 3, Day 223 [size=x-small](August 27, 2014)[/size]
Afternoon. Sa may bakal gym Dagupan... ECG Muscleflex Gym.
Yep. SAME Day. Few minutes after the LIGHT Chest WO, just decided to dropped by.
'Til an old fellow gym rat showed up. Back WO with Kevin. Just his typical Back routine. Added the Pull-ups after the Pull Over. Missed him perform that as warm-up exercise.
Pull Downs - 90lbsx12, 100lbsx12, 120lbsx12 [RESTS: 1min]
Seated Cable Rows (V-Bar) - 120lbsx12x3 [RESTS: 1-2min]
Pull Over - 40'sx20, x16, 55'sx12, x12 [RESTS: 3min]
Pull-ups - BWx7, x7, x7 [RESTS: 3min]
Standing Alt. Dumbbell Curls - 30'sx12x2 x12, x8 [REST: 2min]
Year 3, Day 227 [size=x-small](August 30, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Ripped the right side canvass of the left Converse shoe during the first set of Leg Lifts. [size=x-small](Oh crap!)[/size]
Flat Barbell Bench Press - 125lbsx5 x12, 155lbsx5 x8, 170lbsx5 x8, 190lbsx5 x3, 210lbsx5 [1st-4th set RESTS: 3min][5th set REST: 0min]
30º Incline Dumbbell Bench Press - 70'sx8x3 x5, x6, x5 [RESTS: 2-4min]
Weighted Dips - BW+55lbsx12x2 x8, x8, x6 [RESTS: 3min]
Weighted Leg Lifts - BW+25lbsx12x2 x12, x8 [REST: 1min]
Incline Crunches - BW+60lbsx10x2 [REST: 1min]
Stomach Vacuum - [HOLD: 40sec]x4 [RESTS: 10sec]
Year 3 Day 228 [size=x-small](August 31, 2014)[/size]
BW: 153lbs ~ 153lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
7 WEEKS OUT prior competition. Officially registered @ 153lbs weigh-in under Junior Division...
NUTRITION. The price hike of those protein has been a big problem for the past several months, starting the around the second half of the year. Had to settle to eggs for much the next months, since the price of the chicken breasts (not fillet) per kg fluctuates only at around P160 to P200. Otherwise, had to find another source of income.
Some parts of the gym floor have been replaced with thicker foam mats. The 6ft bar is now worn out, with one recess [size=x-small](ring on near both ends that keeps the plates moves toward the center of the bar)[/size] was loosed, needs some soldering.
Conventional Deadlift - (Overhand Grip) 155lbsx5 x8, 180lbsx5 x8, 235lbsx5 240lbsx8, (Mixed Grip) 280lbsx5 x1, 315lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 0min] < MISSED. Due to form.
Pull-ups - BWx10, BWx10, BWx7, BWx8, BWx7 [RESTS: 3min]
Pull Downs - 110lbsx8x3 [RESTS: 1min]
Seated Cable Rows - 110x8x3 [RESTS: 2min]
Bent Over Barbell Rows - 110lbsx5 x8, 125lbsx5 x8, 150lbsx5x3 [RESTS: 2-3min]
Then some short posing practice, afterwards.
Year 3, Day 232 [size=x-small](September 4, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... ECG Muscleflex Gym.
3 Days NO WORKOUT. Had 6hrs sleep last night.
Low Bar Squats - 160lbsx5 x12, 180lbsx5 x10, 205lbsx5 x8, 235lbsx5 x6, 270lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 0min]
Leg Press - 365lbsx12x2 x6, 335lbsx6, 305lbsx12x2 [RESTS: 1-3min]
Barbell Curls - 75lbsx6x2 (55lbsx12 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 45'sx8x2 [REST: 2min]
Tricep Cable Push Downs [MAX stack: 100lbs] - stack + (15'sx1)x8, stackx12, stack + (15'sx1)x10, x7 [RESTS: 3min]
Skull Crushers - 60lbsx10, 70lbsx10, 85lbsx7 [RESTS: 3min]
Hammer Curls - 30'sx12x2 [REST: 1min]
Standing Calf Raise - 450lbsx12x2 x12, x12, x12 [RESTS: 1min]
Seated Calf Raise - 130lbsx12x2 x12, x12, x12 [RESTS: 1min]
Felt like cheating using a platform on Seated Calf Raise Machine. Replaced with a mat by third set.
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[size=x-small](Will shave those legs few weeks from now...)[/size][/align]
Evening. Home...
It wasn't until I arrived home and notice...
(No big deal.)
[align=center]Fresh Cut Stretch Marks on the right delt area...
Messed up on the Tricep Cable Push Downs...[/align]
‹‹[size=x-large] YEAR 2 [/size]››
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http://www.w3schools.com/tags/ref_color_tryit.asp?hex=1B1B1B
Year 3, Day 234 [size=x-small](September 6, 2014)[/size]
Evening. Sa may bakal sa Lingayen... Ram's Fitness Gym.
Felt better hitting the delts on Seated Arnold Press despite having the unstable base (bent) of the chair. The chair for Seated Press has a backrest up to neck. [size=x-small](*This will vary from each individuals' difference in body structure; torso/neck length.)[/size]
Standing Overhead Press - 70lbsx5 x8, 80lbsx5 x8, 90lbsx5 x7, 100lbsx5, 115lbsx5 x3 [1st-4th set RESTS: 1-3min][5th set REST: 5min]
Seated Arnold Press - 40'sx15 x12, x11, x7, 50'sx12, 60'sx10 [RESTS: 2min]
Dumbbell Side Laterals - 30'sx12x2 15'sx12x2 (10'sx12 warm-up) [RESTS: 2min]
Barbell Shrugs - 230lbsx12x2 (170lbsx15 warm-up) [RESTS: 2min] < MISSED. Due to gym closing time.
Upright Rows - 110lbsx12x2 [RESTS: 2min]
Barbell Curls - 75lbsx6x2 (55lbsx12 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 45'sx8x2 [REST: 2min]
Year 3, Day 235 [size=x-small](September 7, 2014)[/size]
BW: 153lbs ~ ???lbs
Evening. Sa may bakal gym sa Lingayen... Ram's Fitness Gym.
No access to Standing Calf Raise Machine. The one that once screwed against a wall has been broken down for the second time, several months ago.
Barbell Shrugs - 230lbsx12x2 x6, x6, x5 (170lbsx15 warm-up) [RESTS: 2min]
Upright Rows - 110lbsx12x2 x8, x8, x7 [RESTS: 2min]
Barbell Curls - 75lbsx6x2 x5, x6 (55lbsx12 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 45'sx8x2 40'sx8x2 x7, x7 (30'sx12 warm-up) [REST: 2min]
Standing Barbell Calf Raise - 100lbsx12, x12, x12 [RESTS: 2-3min]
Seated Calf Raise - 130lbsx12x2 x8, x10 [REST; 2min]
Stomach Vacuum [HOLD: 45sec]x4 [RESTS: 10-15sec]