bro, tapos na ba yung PHAT program mo? Ilang weeks mo ginawa?
di pa brah, July 3 ko sya sinimulan eh, so mga 1 month pa lang, I'm planning to stick on this routine for 3 - 4 months, Modified lang sya kaya parang iba,
Yung power exercise mo tuwing kelan mo pinapalitan? For example, kung this week ay squats ka, ilang weeks ka sa squats? then kelan mo ipapalit si deadlift?
Yung power exercise mo tuwing kelan mo pinapalitan? For example, kung this week ay squats ka, ilang weeks ka sa squats? then kelan mo ipapalit si deadlift?
o parehas mo ginagawa sa same day?
actually di ko sya pinapalitan, I'm doing both exercise on the same day, ( modified yung number of reps x number of sets ko sa mga compounds , more like 8x5 on power days, 4 - 5x5 on hypertrophy). I'm having a hard time though on conventional DL, since bawal ibagsak yung bar sa gym, kahit negative AS IN salo ko lahat ng weight, nag iisip ako kung papalitan ko ba to ng SLDL pero sarap mag DL eh, bragging rights baga dun sa gym hehehe!
Ah okay ... sana magawa ko rin yan. Sa ngaun I'll stick with SLDL muna. Solid din naman yung tama, hindi nga alpha-male ang datingan katulad ng conventional DL.
Thanks! Ok yung program. I'll skip the day 3 rest day nga tomorrow eh. Mag take advantage na ako dun sa "gana" at positive condition and mood ko.
Sa SLDL kase mas ramdam ko yung tama sa hammies ko ( aside from the back ). Sa conventional, more on Upper Back ung tama sakin, ( Maybe since naka depressed retracked yung shoulder blade ko ). Sa lying leg curl pa lang kase, grabe cramps ko sa hammies kaya medyo nag dadalawang isip ako sa SLDL, heheh!
I'll skip the day 3 rest day nga tomorrow eh.
ganito kase set up ko sa PHAT
day 1 - Upper body Power
day 2 - Lower body Power
day 3 - rest ( cardio for me)
day 4 - back / shoulder hypertrophy
day 5 - lower body hypertrophy
day 6 - chest and arms hypertrophy
day 7 - rest ( total rest para swabe sa day 1 and 2 )
Yun lang... kaka iba nga yung feeling kanina, para akong mabubuwal. Sinubukan ko rin yung hack squats, putsa ang hirap. Ni recommend nga nung PT na mag machine na lang daw ako. Haha nahirapan din ata siya sa kaka nuod sakin.
Ikaw? pinalitan mo ba si hack squats?
Ganyan din ang susundin kong pattern. Siguro bahala na bukas. Baka mag curlz for the gurlz na lang ako. Basta kelangan may activity.
Yun lang... kaka iba nga yung feeling kanina, para akong mabubuwal. Sinubukan ko rin yung hack squats, putsa ang hirap. Ni recommend nga nung PT na mag machine na lang daw ako. Haha nahirapan din ata siya sa kaka nuod sakin.
para kang mabubuwal sang exercise bro? I've tried doing Hack Squat before, tama ka, ang hirap! ( could be since machine sya, limited galaw mo, takot ako sa puedeng mangyari sa tuhod ko, ) yan ang rason bat ko tinanggal si Hack squat at nag stick na lang ako sa dalawang squat on power and hypertrophy ( through pwede mong ipalit lunges, gaya nang advice si sir vinch dati nung na injured ako sa tuhod).
Ganyan din ang susundin kong pattern. Siguro bahala na bukas. Baka mag curlz for the gurlz na lang ako. Basta kelangan may activity.
cardio and stretching? yoga boi ka na lang bukas hehehe!
Sa SLDL and Lying Leg Curls. Haha
Yung hack squat ko kanina is yung barbell from the ground. Na try mo na yun? Hindi ko magawang maging stable.
ahh!! sa SLDL and Lying Leg Curl pala hahah! sa awa ni LORD di ko pa nararanasan na parang mabubuwal hehe!
Ung barbel Hack Squat, di ko pa natry eh, pero may nakita na kong gumawa nito, pero shrug , parang ang cool nga eh, Putok likod mo,not sure how to do it though, :P
hanap ka lang sa net bro, kaya yung mga stretching, nag paturo nga lang ako kina ohsnap nung GWO eh, para may idea ako,
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 150.0x5
Set 5 : 170.0x5
Barbell Romanian Deadlift >> first time doing this, sana tama : focus on hips, same as with me doing the squat, hips first, after lumagpas sa tuhod, bend nang konti ang tuhod, once I feel the contraction at my hammies( straight back pa rin ) then ascend . di ko nilalapag yung bar. kinda stressfull sa love handles ko, :P
Set 1 : 70.0x10
Set 2 : 90.0x8
Set 3 : 90.0x8
Set 4 : 90.0x8
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 85.0x15
Leg Press
Set 1 : 210.0x12
Set 2 : 210.0x12
Set 3 : 210.0x12
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Seated Calf Raise
Set 1 : 110.0x20
Set 2 : 110.0x20
Set 3 : 110.0x20
# Kinda upsetting since Im feeling some slight pain on my left knee, not sure if injury or nag iinarte lang tuhod ko at alam niyang Leg day. So... F*ck it! get swole or die tryin'!
walked going to the gym ( approx. 20 minutes ) did some stretching specially for lower body. Perform leg ext to warm up my knee, warm up 15 reps on bar alone, 40.0 x 12 and 50.0 x 10.
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
# wore my knee sleeves since I don't want to aggravate the tingling pain on the left knee
Set 3 : 140.0x5
Set 4 : 160.0x5
# wore my weight lifting belt
Set 5 : 170.0x5
Set 6 : 180.0x5
Leg Extensions
Set 1 : 80.0x15
Set 2 : 90.0x15
Set 3 : 90.0x15
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
# since i'm still feeling ok, dasal muna na kahit maka 5 reps.
Set 4 : 220.0x5 > New PR!
Leg Press
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 210.0x10
# ubos tangke ko..felt light headed na nasusuka, could be since 2 hours lang tulog ko kahapon.
Seated Calf Raise
Set 1 : 110.0x20
Set 2 : 110.0x20
Set 3 : 110.0x20
August 23 2014
# mild pain on inner side of the elbow ( probably got it from doing an underhand bent over row - yates row ) so took it easy on the weights just to make sure.
Incline Chest Press
Set 1 : 90.0x10
Set 2 : 100.0x8
Set 3 : 120.0x5
Dumbbell Bench Press
Set 1 : 50.0x12
Set 2 : 55.0x10
Set 3 : 60.0x8
Dumbbell Incline Bench Press
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x11
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 20.0x10
Set 3 : 25.0x8
Dumbbell Hammer Curls
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Rope Triceps Pushdown
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Dumbbell Standing Triceps Extension
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Cable Rope Face Pull
Set 1 : 8.0x12
Set 2 : 8.0x12
Set 3 : 9.0x12
what really impressed me about this article is this :
People get all nuts about meaningless crap like the glycemic index and 1 extra gram of protein and clean vs dirty and blah blah blah, but seem to forget that the key to improving your body is actually sticking to your diet. And the key to sticking to your diet is designing it around your specific needs and preferences so it’s as enjoyable and sustainable for you as possible.
Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x7
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 90.0x5
Set 3 : 120.0x5
Set 4 : 120.0x5
Set 5 : 150.0x5 > 4th rep nauna kaliwa ko sa kanan ko, buti na lang may spotter na naka bantay, 5th rep, not satisfied with the rom ( probably 3 - 4 inch sa chest, naunahan na nang takot )
Set 6 : 120.0x8
Cable Lower Chest Raise
Set 1 : 30.0x12
Set 2 : 40.0x10
Set 3 : 40.0x12
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 80.0x5
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 50.0x8
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 55.0x10
Barbell Bent Over Row
Set 1 : 100.0x12
Set 2 : 110.0x8
Set 3 : 115.0x8
Set 4 : 115.0x8
Set 5 : 115.0x8
Set 6 : 115.0x8
Tricep Dips
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x12
# for some reason rc / shoulder hurting whenever im executing this exercise, soo.. I had my friend check my form,turns out ok on the descend, but on the ascend, I got used on ascending explosively that I'm also doing it on the dips, so, on the 3rd set, made sure na control yung ascend and descend ko.
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
since lage ako naka jacket sa office, di nila nakikita built ko, nung nakaraang araw, pag hubad ko nang jacket, dami nag sabi lalo daw akong lumaki, halos lahat nag sabi nang ganun lalo na raw chest and bicep ko( they're the same person who told me na addict ako mag gym, pinagtatawanan kinakain ko every lunch, at ang di ko makalimutang " tatanda ka rin at papangit ang katawan", which had me laughing). syempre palakpak tenga ako, pero ang ayoko lang eh yung comment na " wag ka nang magpalaki nang katawan tama na yang ganyan,pangit ang masyadong malaki". sa isip isip ko..kung ganun lang kadali magpalaki nang katawan, nung time na nag iinom kayo, nag bobonding sa starbucks, kumakain sa anu anung resto, I'm bustin' my ass at the gym, your lifestyle is different than mine, so IMHO, you don't have any right to tell me na wag na akong magpalaki nang katawan at ok na yun ganito ... try ko kayang sabihin na " ok na yang tyan mo, parang 8 months na, kain ka pa, wag mong pag mukhaing 4 months pa lang"
hayaan mo na bro .
marami talagang ganyan. magkaiba kasi ung passion natin sakanila. kaya kahit anong paliwanag gawin/sabihin mo , hindi ka nila maiintindihan
@Emman1986 - bulking pa rin brah, im trying to bulk up to 180 + lbs ( hopefully ) pero stuck sa 165 lbs. heaviest I've been was 170lbs ( but I got sick and went to 164lbs or somethin,). Sana by the end of the year makag bulk ako kahit 175 lbs.August 26 2014
Barbell Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 170.0x5
Set 6 : 180.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
Set 4 : 230.0x3
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Leg Extensions
Set 1 : 80.0x12
Set 2 : 90.0x10
Set 3 : 90.0x10
Lying Leg Curls
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Standing Calf Raises
Set 1 : 280.0x15
Set 2 : 280.0x15
Set 3 : 280.0x15
@Lazar sakto lang naman bro, hyperthrophy days naman siya kaya more on reps sya then baba nang konti sa bigat na nabubuhat duting power days, nag bawas ako nang poundage kase medyo di maganda pakiramdam ko kanina eh, auto regulation baga, heheh!
Haha my bad pafs, hindi ko binababa si shoulder press ..engot lang. Thanks!
ahhahaha! ok lang yan, magagamay mo rin yan brah, kaka simula mo pa lang naman sa program,
pakiramdaman mo bro yung mga exercises / reps, kung medyo alangan ka, pwede mo namang i tweak as long sa same muscle area / rep range yung nahihit mo.
Pull Ups
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 8 Rep
Hammer Grip Pull Up
Set 1 : 0.0x7
Set 2 : 0.0x7
Set 3 : 0.0x7
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x8
Set 4 : 110.0x8
Set 5 : 130.0x5
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x10
Set 3 : 14.0x10
Cable Seated Row
Set 1 : 12.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Lying T Bar Machine Row
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Dumbbell One Arm Row
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 50.0x12
Dumbbell Shoulder Press
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Up Right Row
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Set 4 : 50x10
Cable Rope Face Pull
Set 1 : 8.0x15
Set 2 : 9.0x10
Set 3 : 9.0x10
Done!September 9 2014
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 150.0x5
Set 4 : 170.0x5
Set 5 : 190.0x5
Set 6 : 140.0x8
Leg Extensions
Set 1 : 90.0x15
Set 2 : 90.0x15
Set 3 : 100.0x14
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 200.0x5
Set 4 : 240.0x2 -- Man..I really need to step up on this..ang weak ko sa deadlift!!
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x5
Ubos na naman tangke ko, sa squat pa lang hingal kabayo na ko ( though I was able to do 5 reps on 190 lbs ( +20 lbs bar ) so satisfied na rin ako. Pero basag na ko pag dating sa deadlift, kahit na anong gawin ko, physically drained na talaga, kahit na anong gawin kong pag psych eh wala na talaga.
Comments
di pa brah, July 3 ko sya sinimulan eh, so mga 1 month pa lang, I'm planning to stick on this routine for 3 - 4 months, Modified lang sya kaya parang iba,
o parehas mo ginagawa sa same day?
actually di ko sya pinapalitan, I'm doing both exercise on the same day, ( modified yung number of reps x number of sets ko sa mga compounds , more like 8x5 on power days, 4 - 5x5 on hypertrophy). I'm having a hard time though on conventional DL, since bawal ibagsak yung bar sa gym, kahit negative AS IN salo ko lahat ng weight, nag iisip ako kung papalitan ko ba to ng SLDL pero sarap mag DL eh, bragging rights baga dun sa gym hehehe!
Thanks! Ok yung program. I'll skip the day 3 rest day nga tomorrow eh. Mag take advantage na ako dun sa "gana" at positive condition and mood ko.
ganito kase set up ko sa PHAT
day 1 - Upper body Power
day 2 - Lower body Power
day 3 - rest ( cardio for me)
day 4 - back / shoulder hypertrophy
day 5 - lower body hypertrophy
day 6 - chest and arms hypertrophy
day 7 - rest ( total rest para swabe sa day 1 and 2 )
Ikaw? pinalitan mo ba si hack squats?
Ganyan din ang susundin kong pattern. Siguro bahala na bukas. Baka mag curlz for the gurlz na lang ako. Basta kelangan may activity.
para kang mabubuwal sang exercise bro? I've tried doing Hack Squat before, tama ka, ang hirap! ( could be since machine sya, limited galaw mo, takot ako sa puedeng mangyari sa tuhod ko, ) yan ang rason bat ko tinanggal si Hack squat at nag stick na lang ako sa dalawang squat on power and hypertrophy ( through pwede mong ipalit lunges, gaya nang advice si sir vinch dati nung na injured ako sa tuhod).
cardio and stretching? yoga boi ka na lang bukas hehehe!
Yung hack squat ko kanina is yung barbell from the ground. Na try mo na yun? Hindi ko magawang maging stable.
Hahaha naku ...hindi ako marunong mag yoga ... LOL ...
ahh!! sa SLDL and Lying Leg Curl pala hahah! sa awa ni LORD di ko pa nararanasan na parang mabubuwal hehe!
Ung barbel Hack Squat, di ko pa natry eh, pero may nakita na kong gumawa nito, pero shrug , parang ang cool nga eh, Putok likod mo,not sure how to do it though, :P
hanap ka lang sa net bro, kaya yung mga stretching, nag paturo nga lang ako kina ohsnap nung GWO eh, para may idea ako,
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 110.0x5
Set 3 : 130.0x5
Set 4 : 150.0x5
Set 5 : 170.0x5
Barbell Romanian Deadlift >> first time doing this, sana tama : focus on hips, same as with me doing the squat, hips first, after lumagpas sa tuhod, bend nang konti ang tuhod, once I feel the contraction at my hammies( straight back pa rin ) then ascend . di ko nilalapag yung bar. kinda stressfull sa love handles ko, :P
Set 1 : 70.0x10
Set 2 : 90.0x8
Set 3 : 90.0x8
Set 4 : 90.0x8
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 85.0x15
Leg Press
Set 1 : 210.0x12
Set 2 : 210.0x12
Set 3 : 210.0x12
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Seated Calf Raise
Set 1 : 110.0x20
Set 2 : 110.0x20
Set 3 : 110.0x20
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-08-15&to=2014-08-15
** after 5 days of vacation mode, back to the gym.
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 90.0x5
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 140.0x5
Set 6 : 110.0x8
Pull Ups
Set 1 : 0.0x7
Set 2 : 0.0x8
Set 3 : 0.0x7
Cable Lower Chest Raise
Set 1 : 40.0x12
Set 2 : 50.0x8
Set 3 : 50.0x8
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 70.0x5
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 55.0x10
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 100.0x10
Set 3 : 100.0x10
Set 4 : 110.0x8
Set 5 : 110.0x8
Tricep Dips
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x12
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Done!
# Kinda upsetting since Im feeling some slight pain on my left knee, not sure if injury or nag iinarte lang tuhod ko at alam niyang Leg day. So... F*ck it! get swole or die tryin'!
walked going to the gym ( approx. 20 minutes ) did some stretching specially for lower body. Perform leg ext to warm up my knee, warm up 15 reps on bar alone, 40.0 x 12 and 50.0 x 10.
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
# wore my knee sleeves since I don't want to aggravate the tingling pain on the left knee
Set 3 : 140.0x5
Set 4 : 160.0x5
# wore my weight lifting belt
Set 5 : 170.0x5
Set 6 : 180.0x5
Leg Extensions
Set 1 : 80.0x15
Set 2 : 90.0x15
Set 3 : 90.0x15
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
# since i'm still feeling ok, dasal muna na kahit maka 5 reps.
Set 4 : 220.0x5 > New PR!
Leg Press
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 210.0x10
# ubos tangke ko..felt light headed na nasusuka, could be since 2 hours lang tulog ko kahapon.
Seated Calf Raise
Set 1 : 110.0x20
Set 2 : 110.0x20
Set 3 : 110.0x20
# Di na kaya.. uwi!
Done!
Wide Grip Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x8
Hammer Grip Pull Up
Set 1 : 0.0x7
Set 2 : 0.0x7
Set 3 : 0.0x7
Barbell Bent Over Row
Set 1 : 100.0x10
Set 2 : 120.0x8
Set 3 : 120.0x8
Set 4 : 120.0x8
Set 5 : 110.0x8
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x11
Cable Seated Row
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x12
Lying T Bar Machine Row
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Dumbbell One Arm Row
Set 1 : 40.0x10
Set 2 : 45.0x15
Set 3 : 45.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x12
Set 3 : 15.0x12
Barbell Up Right Row
Set 1 : 40.0x10
Set 2 : 50.0x12
Set 3 : 50.0x12
Cable Rope Face Pull
Set 1 : 8.0x12
Set 2 : 8.0x12
Set 3 : 9.0x12
Done!
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-08-22&to=2014-08-22
random thought :
anybody knows the nutritional fact of rice in mcdonald's ?
# mild pain on inner side of the elbow ( probably got it from doing an underhand bent over row - yates row ) so took it easy on the weights just to make sure.
Incline Chest Press
Set 1 : 90.0x10
Set 2 : 100.0x8
Set 3 : 120.0x5
Dumbbell Bench Press
Set 1 : 50.0x12
Set 2 : 55.0x10
Set 3 : 60.0x8
Dumbbell Incline Bench Press
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x11
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 20.0x10
Set 3 : 25.0x8
Dumbbell Hammer Curls
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Rope Triceps Pushdown
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Dumbbell Standing Triceps Extension
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Cable Rope Face Pull
Set 1 : 8.0x12
Set 2 : 8.0x12
Set 3 : 9.0x12
done!
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-08-23&to=2014-08-23
http://www.aworkoutroutine.com/brown-rice-vs-white-rice/
what really impressed me about this article is this :
Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x7
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 90.0x5
Set 3 : 120.0x5
Set 4 : 120.0x5
Set 5 : 150.0x5 > 4th rep nauna kaliwa ko sa kanan ko, buti na lang may spotter na naka bantay, 5th rep, not satisfied with the rom ( probably 3 - 4 inch sa chest, naunahan na nang takot )
Set 6 : 120.0x8
Cable Lower Chest Raise
Set 1 : 30.0x12
Set 2 : 40.0x10
Set 3 : 40.0x12
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 80.0x5
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 50.0x8
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 55.0x10
Barbell Bent Over Row
Set 1 : 100.0x12
Set 2 : 110.0x8
Set 3 : 115.0x8
Set 4 : 115.0x8
Set 5 : 115.0x8
Set 6 : 115.0x8
Tricep Dips
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x12
# for some reason rc / shoulder hurting whenever im executing this exercise, soo.. I had my friend check my form,turns out ok on the descend, but on the ascend, I got used on ascending explosively that I'm also doing it on the dips, so, on the 3rd set, made sure na control yung ascend and descend ko.
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Done!
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-08-25&to=2014-08-25
#semi rant / pagyayabang lang
since lage ako naka jacket sa office, di nila nakikita built ko, nung nakaraang araw, pag hubad ko nang jacket, dami nag sabi lalo daw akong lumaki, halos lahat nag sabi nang ganun lalo na raw chest and bicep ko( they're the same person who told me na addict ako mag gym, pinagtatawanan kinakain ko every lunch, at ang di ko makalimutang " tatanda ka rin at papangit ang katawan", which had me laughing). syempre palakpak tenga ako, pero ang ayoko lang eh yung comment na " wag ka nang magpalaki nang katawan tama na yang ganyan,pangit ang masyadong malaki". sa isip isip ko..kung ganun lang kadali magpalaki nang katawan, nung time na nag iinom kayo, nag bobonding sa starbucks, kumakain sa anu anung resto, I'm bustin' my ass at the gym, your lifestyle is different than mine, so IMHO, you don't have any right to tell me na wag na akong magpalaki nang katawan at ok na yun ganito ... try ko kayang sabihin na " ok na yang tyan mo, parang 8 months na, kain ka pa, wag mong pag mukhaing 4 months pa lang"
marami talagang ganyan. magkaiba kasi ung passion natin sakanila. kaya kahit anong paliwanag gawin/sabihin mo , hindi ka nila maiintindihan
sabihin mo na lang sa office mate mo ng pabiro, u mirin brah? hahaha
Barbell Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 170.0x5
Set 6 : 180.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
Set 4 : 230.0x3
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Leg Extensions
Set 1 : 80.0x12
Set 2 : 90.0x10
Set 3 : 90.0x10
Lying Leg Curls
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Standing Calf Raises
Set 1 : 280.0x15
Set 2 : 280.0x15
Set 3 : 280.0x15
Done!
Pull Ups
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 7 Rep
Hammer Grip Pull Up
Set 1 : 0.0x7
Set 2 : 0.0x7
Set 3 : 0.0x7
Barbell Bent Over Row
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x12
Set 4 : 80.0x12
Set 5 : 80.0x12
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x10
Cable Seated Row
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 12.0x12
T Bar Machine Row
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 50.0x10
Dumbbell One Arm Row
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 45.0x12
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x12
Barbell Up Right Row
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Cable Rope Face Pull
Set 1 : 8.0x12
Set 2 : 8.0x12
Set 3 : 8.0x12
Feeling ko ubos na ako pag dating sa shoulders...katulad kanina..from 75lbs down to 50lbs ...lol
Naisip ko tuloy ihiwalay ng araw yung delts
ahhahaha! ok lang yan, magagamay mo rin yan brah, kaka simula mo pa lang naman sa program,
pakiramdaman mo bro yung mga exercises / reps, kung medyo alangan ka, pwede mo namang i tweak as long sa same muscle area / rep range yung nahihit mo.
Barbell Deep Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 180.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
Set 4 : 230.0x3
Leg Press
Set 1 : 210.0x12
Set 2 : 210.0x12
Set 3 : 210.0x12
Leg Extensions
Set 1 : 80.0x15
Set 2 : 90.0x15
Set 3 : 90.0x15
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Done!
Dumbbell Bench Press
Set 1 : 55.0x12
Set 2 : 55.0x12
Set 3 : 60.0x10
Dumbbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Leverage Incline Chest Press
Set 1 : 70.0x12
Set 2 : 110.0x10
Set 3 : 130.0x7
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Hammer Curls
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Dumbbell Incline Curl
Set 1 : 25.0x12
Set 2 : 25.0x12
Set 3 : 25.0x10
Cable Rope Triceps Pushdown
Set 1 : 9.0x12
Set 2 : 9.0x12
Set 3 : 9.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Cable Rope Face Pull
Set 1 : 8.0x12
Set 2 : 8.0x12
Set 3 : 8.0x12
********************
September 1 2014
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 90.0x5
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 150.0x3
Set 6 : 110.0x8
Cable Lower Chest Raise
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 80.0x5
Set 4 : 90.0x3
Dumbbell Shoulder Press
Set 1 : 40.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Barbell Bent Over Row
Set 1 : 70.0x5
Set 2 : 80.0x5
Set 3 : 100.0x5
Set 4 : 110.0x5
Set 5 : 140.0x3
Set 6 : 100.0x8
Weighted Tricep Dips
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x12
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 20.0x10
Done!
*********************
September 3 2014
Barbell Deep Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 190.0x3
Set 6 : 140.0x8
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 200.0x5
Set 4 : 240.0x2
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 260.0x10
Leg Extensions
Set 1 : 80.0x15
Set 2 : 90.0x15
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 40.0x15
Set 2 : 45.0x12
Set 3 : 45.0x12
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 130.0x16
Set 3 : 130.0x16
Standing Calf Raises
Set 1 : 280.0x15
Set 2 : 280.0x15
Set 3 : 280.0x15
Done!
Pull Ups
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 8 Rep
Hammer Grip Pull Up
Set 1 : 0.0x7
Set 2 : 0.0x7
Set 3 : 0.0x7
Barbell Bent Over Row
Set 1 : 70.0x5
Set 2 : 80.0x6
Set 3 : 100.0x6
Set 4 : 110.0x6
Set 5 : 130.0x5
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x12
Cable Seated Row
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Lying T Bar Machine Row
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Dumbbell One Arm Row
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x14
Set 3 : 15.0x12
Barbell Up Right Row
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x9 >> feelingero, not satisfied with the form, might deload to 50 - 55 lbs/
Cable Rope Face Pull
Set 1 : 8.0x10
Set 2 : 9.0x10
Set 3 : 9.0x12
Done!
Pull Ups
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 8 Rep
Hammer Grip Pull Up
Set 1 : 0.0x7
Set 2 : 0.0x7
Set 3 : 0.0x7
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x8
Set 4 : 110.0x8
Set 5 : 130.0x5
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x10
Set 3 : 14.0x10
Cable Seated Row
Set 1 : 12.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Lying T Bar Machine Row
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Dumbbell One Arm Row
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 50.0x12
Dumbbell Shoulder Press
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Up Right Row
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Set 4 : 50x10
Cable Rope Face Pull
Set 1 : 8.0x15
Set 2 : 9.0x10
Set 3 : 9.0x10
Done!September 9 2014
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 150.0x5
Set 4 : 170.0x5
Set 5 : 190.0x5
Set 6 : 140.0x8
Leg Extensions
Set 1 : 90.0x15
Set 2 : 90.0x15
Set 3 : 100.0x14
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 200.0x5
Set 4 : 240.0x2 -- Man..I really need to step up on this..ang weak ko sa deadlift!!
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x5
Ubos na naman tangke ko, sa squat pa lang hingal kabayo na ko ( though I was able to do 5 reps on 190 lbs ( +20 lbs bar ) so satisfied na rin ako. Pero basag na ko pag dating sa deadlift, kahit na anong gawin ko, physically drained na talaga, kahit na anong gawin kong pag psych eh wala na talaga.
Done!!