congrats tol!!! sarap ng feeling noh pag nakaka new PR ka! keep moving forward! stay hungry!
Thank you sir Ghee. Sobra! Tagal ko inantay... Hehehehe. yung 200lbs medyo magaan pa... i think I can still do mga 230lbs... pero next month na. Hehehehe looking forward sa 300lbs. and hoping to be part of your 400lbs club.
March 28, Saturday
Week 4 of Candito Strengthening Program
Squats
1x3 200lbs
1x3 210lbs
Deadlift
1x3 260lbs
1x3 270lbs
Standing Calf Raise
3x15 340lbs
Seated Leg Curl
3x15 110lbs
Since holy week next week... rest week for me, decided to break my PR. 2 more weeks para matapos ang 6 weeks program. I might be sticking for another 6 weeks dito kay Candito.
thanks bro' ang 400 club nyo medyo malayo pa sa katotohanan sa akin. so focus muna kay squat para maisali ko rin sa 300 club... pero sa banda banda dyan pa.... Hehehehe
:arghh: Dunno what hit me? Now at 88.1Kg (4kg increase in span of 1 month) :duh: BF at 20%.
Started to run bago pa maging 90kg ako. Doing a fix program every morning.
400m run
25 pull ups
50 push ups
75 squats
400m run
for time as fast as possible'
Selfie Selfie muna... mukhang i'm in the right track (tuwid na daan), kahit madami pa akong protina na kakainin eh masaya na sa result. :yahoo: Dumadami na yung cuts. Hehehehe Thank you sa PBB... thank you sa mga hard core lifter dito at kayo ang aking inspirasyon, kung kayo nyo eh wala ako nakikitang dahilan kung bakit hindi ko rin magagawa.
Selfie Selfie muna... mukhang i'm in the right track (tuwid na daan), kahit madami pa akong protina na kakainin eh masaya na sa result. :yahoo: Dumadami na yung cuts. Hehehehe Thank you sa PBB... thank you sa mga hard core lifter dito at kayo ang aking inspirasyon, kung kayo nyo eh wala ako nakikitang dahilan kung bakit hindi ko rin magagawa.
bro diba taga batangas ka? san ba may gym sa batangas city? thanks...
Yes sir'
Zafira gym ko sa may kumintang ilaya'
Batangas ka rin ba sir?
umuwi kase ako nung weekends jan samin sa BAtangas, eh naghahanap sana ako ng gym dun eh.sayang hehe.next time na lng. ok ba gym jan?
@mikol22
san ka sa batangas sir? yung zafira fitness gym.. ok na ok sir. Ensayo equipment... kung yung mga tao may budget they prefer zafira - bagong open, aircon then yung nga okay mga gamit. medyo mahal lang pag ndi ka member - parang 200 ata per gym.
may isa pang bago open along pallocan halos tapat ng SM pero never ko napuntahan (power dc fitness gym) - traffic sa area na un.
bro diba taga batangas ka? san ba may gym sa batangas city? thanks...
Yes sir'
Zafira gym ko sa may kumintang ilaya'
Batangas ka rin ba sir?
umuwi kase ako nung weekends jan samin sa BAtangas, eh naghahanap sana ako ng gym dun eh.sayang hehe.next time na lng. ok ba gym jan?
@mikol22
san ka sa batangas sir? yung zafira fitness gym.. ok na ok sir. Ensayo equipment... kung yung mga tao may budget they prefer zafira - bagong open, aircon then yung nga okay mga gamit. medyo mahal lang pag ndi ka member - parang 200 ata per gym.
may isa pang bago open along pallocan halos tapat ng SM pero never ko napuntahan (power dc fitness gym) - traffic sa area na un.
prang Golds yan Zafira na yan haha...ok lang trapik, nakamotor naman
sa sunod na uwi namin try namin jan ng sister ko, nagpapaturo din kase sa mga ibang lifts eh...
2017' ups n down
Feb - 84kg
March - 85kg nagsimula mag struggle
April - lost track. Parang kabute na sa gym.
May - August - zero gym. Hello 93kg
Sept - everything is sore. Its good to be back.
Comments
Thank you sir Ghee. Sobra! Tagal ko inantay... Hehehehe. yung 200lbs medyo magaan pa... i think I can still do mga 230lbs... pero next month na. Hehehehe looking forward sa 300lbs. and hoping to be part of your 400lbs club.
Week 4 of Candito Strengthening Program
Squats
1x3 200lbs
1x3 210lbs
Deadlift
1x3 260lbs
1x3 270lbs
Standing Calf Raise
3x15 340lbs
Seated Leg Curl
3x15 110lbs
Since holy week next week... rest week for me, decided to break my PR. 2 more weeks para matapos ang 6 weeks program. I might be sticking for another 6 weeks dito kay Candito.
Squats - 2 reps 250 lbs (50lbs increase after 2 weeks)
DL - 1 rep 300lbs (that thing called Spartan :yahoo: )
thanks bro' ang 400 club nyo medyo malayo pa sa katotohanan sa akin. so focus muna kay squat para maisali ko rin sa 300 club... pero sa banda banda dyan pa.... Hehehehe
Walang malayo basta pagsisikapan. You'll get there...
Congratz on the PR and welcome to 300-pound CLUB!
Thanks @Core' looking forward sa araw na yun.
Started to run bago pa maging 90kg ako.
400m run
25 pull ups
50 push ups
75 squats
400m run
for time as fast as possible'
Day 1: 22m
Day 2: 20m 26s
Day 3: 16m 53s - Today
Leg Day
Totally lost counts of sets and reps' :duh: sumabay lang sa routine ni @florian
Barbell Lunges
Leg Press
Leg Extension
Leg Curl
Squats
Standing Calf Raise
Sore Legs' =( Cramps cramps cramps
Created a new routine and hoping na makisama sila sa akin.
Leg / Shoulder Day
Squat
2 X 15 reps - 110lbs
2 X 12 reps - 150lbs
2 x 8 reps - 180lbs
Leg Curl
3 X 12 reps - 60lbs
Leg Extension
2 X 15 reps - 60lbs
2 X 15 reps - 80lbs
2 X 15 reps - 120lbs
Standing Calf Raise
2 X 20 reps - 340lbs
2 X 20 reps - 380lbs
2 X 20 reps - 420lbs
Machine Shoulder Press
1 X 12 reps - 70lbs
1 X 12 reps - 80lbs
1 X 12 reps - 90lbs
1 X 12 reps - 100lbs
Upright Row - Smith Machine
4 X 12 reps - 40lbs
Cable Lateral Raise
4 X 10 reps - 20lbs
Current Stat'
Weight: 87.8 :banghead:
Fat%: 19.8 :banghead:
Chescep :huh
Bench Press
1 X 12 - 120lbs
1 X 12 - 140lbs
1 X 8 - 150lbs
1 X 12 - 160lbs (spot)
1 X 10 - 150lbs
1 X 11 - 120lbs
1 X 12 - 140lbs
One Arm Leverage Press
1 X 12 - 70lbs
1 X 12 - 80lbs
1 X 12 - 90lbs
1 X 12 - 100lbs
Incline DB Press
2 X 15 - 25lbs
2 X 15 - 30lbs
Cable Crossover
1 X 15 - 30lbs
1 X 15 - 40lbs
1 X 15 - 50lbs
1 X 12 - 60lbs
Low Cable Crossover
1 X 12 - 10lbs
1 X 12 - 20lbs
1 X 12 - 30lbs
1 X 12 - 40lbs
Triceps Extension
4 X 12 - 40lbs
Pushdown
2 X 15 - 70lbs
2 X 15 - 80lbs
Bent Over Triceps Extension
4 X 12 - 15lbs
Legshoulder
Squat
4 X 6 reps - 230lbs
Leg Extension
1 X 15 reps - 110lbs
1 X 15 reps - 120lbs
1 X 15 reps - 130lbs
1 X 15 reps - 140lbs
Leg Curl
4 X 12 reps - 60lbs
Standing Calf Raise
1 X 15 reps - 440lbs
1 X 15 reps - 460lbs
1 X 15 reps - 480lbs
1 X 15 reps - 500lbs
Leg Press
1 X 12 reps - 210lbs
1 X 12 reps - 230lbs
1 X 12 reps - 250lbs
1 X 12 reps - 270lbs
Machine Shoulder Press
1 X 12 reps - 100lbs
1 X 12 reps - 110lbs
1 X 12 reps - 120lbs
1 X 10 reps - 130lbs
Upright Row
4 X 12 reps - 50lbs
Reverse Fly Machine
4 X 12 reps - 100lbs
Chest (Dropset)/Triceps
Bench Press
1 X 4 reps - 150lbs
1 X 8 reps - 140lbs
1 X 12 reps - 120lbs
1 X 12 reps - 90lbs
Incline DB Press
1 X 8 reps - 40lbs
1 X 8 reps - 35lbs
1 X 6 reps - 30lbs
1 X 8 reps - 20lbs
Cable Crossover
1 X 8 reps - 70lbs
1 X 12 reps - 60lbs
1 X 12 reps - 50lbs
1 X 20 reps - 30lbs
Low Cable Crossover
1 X 10 reps - 40lbs
1 X 12 reps - 30lbs
1 X 12 reps - 20lbs
1 X 15 reps - 10lbs
Machine Leverage Press
1 X 6 reps - 120lbs
1 X 7 reps - 110lbs
1 X 4 reps - 100lbs
1 X 6 reps - 80lbs
Trices Extension
4 X 12 reps - 45lbs
Reverse Grip Pushdown
4 X 12 reps - 30lbs
Pushdown
4 X 12 reps - 80lbs
Shoulder/Legs
OHP
2 X 12 reps - 70lbs
2 X 8 reps - 70lbs
Front Raise Plate
4 X 12 reps - 35lbs
Cable Lateral Raise
4 X 12 reps - 20lbs
Arnold DB Press
4 X 12 reps - 25lbs
Machine Shoulder Press (Dropset)
1 X 8 reps - 120lbs
1 X 12 reps - 110lbs
1 X 12 reps - 100lbs
1 X 7 reps - 80lbs
Squats
4 X 8 reps - 190lbs
Leg Press
4 X 12 reps - 240lbs
Biceps/Back
28 Method
4 sets - 40lbs
Hammer Curl
4 X 15 reps - 25lbs
Preacher Curl
1 X 15 reps - 50lbs
1 X 15 reps - 60lbs
1 X 15 reps - 70lbs
1 X 15 reps - 80lbs
Overhead Cable Curl
4 X 15 reps - 20lbs
Alternate Curl
3 X 12 reps - 30lbs
1 X 12 reps - 35lbs
Barbell Row
2 X 12 reps - 70lbs
2 X 12 reps - 120lbs
One Arm Row
4 X 12 reps - 40lbs
Deadlift
2 X 8 reps - 240lbs
Back/Biceps
T-Row
4 X 15 - 70lbs
Seated Row
4 X 12 - 130lbs
Lat Pulldown
1 X 12 - 130lbs (Wide Grip)
1 X 12 - 100lbs (Close Grip)
1 X 10 - 140lbs (Wide Grip)
1 X 12 - 110lbs (Close Grip)
Pull-ups
2 x 5 - BW :sick:
BB Shrug
4 X 12 - 170lbs
EZ Curl
4 X 20 - 30lbs
Hammer Curl
4 X 12 - 25lbs
Concentration Curl
4 X 12 - 15lbs
:dodgy: Its been 3 weeks... slow progress pero happy pa din.
Week 1: W: 87.8 ~ F%: 19.8
Week 2: W: 86.5 ~ F%: 19.5
Week 3: W: 85.8 ~ F%: 19.1
Chest/Tricep (with frozen shoulder)
Bench Press (Dropset)
1 X 6 - 150lbs
1 X 8 - 130lbs
1 X 10 - 120lbs
1 X 12 - 90lbs
Incline Bench Press
4 X 12 - 90lbs
Machine Chest Press (Dropset)
1 X 6 - 140lbs
1 X 6 - 130lbs
1 X 6 - 110lbs
1 X 6 - 90lbs
Cable Crossover
4 X 15 - 40lbs
Low Cable Crossover
4 X 12 - 20lbs
Tricep Push down
4 X 15 - 80lbs
5 X 3 - 120lbs (cluster - 15secs rest)
Tricep Extension... failed too much pain sa shoulder.
Weekly Progress
Week 1: W: 87.8 ~ F%: 19.8
Week 2: W: 86.5 ~ F%: 19.5
Week 3: W: 85.8 ~ F%: 19.1
Week 4: W: 85.3 ~ F%: 18.8
Week 5: W: 84.5 ~ F%: 18.2 :yahoo:
Dips
5 X 8 reps - BW
Bench Press - Dropset
1 X 4 reps - 195lbs
1 X 6 reps - 165lbs
1 X 8 reps - 135lbs
1 X 12 reps - 95lbs
Incline DB Press
3 X 10reps - 50lbs
DB One-arm Triceps Extension
1 X 12 reps - 10lbs
1 X 12 reps - 15lbs
1 X 12 reps - 20lbs
1 X 12 reps - 25lbs
Standing DB Triceps Extension
1 X 12 reps - 30lbs
1 X 12 reps - 35lbs
1 X 12 reps - 40lbs
1 X 12 reps - 50lbs
Leverage Press
3 X 12 reps - 100lbs
Butterfly
4 X 12 reps - 110lbs
Cable One-arm Triceps Extension
2 X 15 reps - 20lbs
2 X 15 reps - 30lbs
1 X 12 reps - 40lbs
Triceps Pushdown
2 X 12 reps - 80lbs
2 X 12 reps - 90lbs
[size=small][size=small]Weekly Progress
Week 1: W: 87.8 ~ F%: 19.8
Week 2: W: 86.5 ~ F%: 19.5
Week 3: W: 85.8 ~ F%: 19.1
Week 4: W: 85.3 ~ F%: 18.8
Week 5: W: 84.5 ~ F%: 18.2 [/size][/size]
[size=small][size=small]Week 6: W: 84.7 ~ F%: 18.5[/size][/size]
[size=small][size=small]Week 7: W: 84.0 ~ F%: 18.4[/size][/size]
[size=small][size=small]Week 8: W: 82.8 ~ F%: 18.0[/size][/size]
Bro, bukol bukol na muscle ilan na timbang mo?
Zafira gym ko sa may kumintang ilaya'
Batangas ka rin ba sir?
umuwi kase ako nung weekends jan samin sa BAtangas, eh naghahanap sana ako ng gym dun eh.sayang hehe.next time na lng. ok ba gym jan?
prang Golds yan Zafira na yan haha...ok lang trapik, nakamotor naman
sa sunod na uwi namin try namin jan ng sister ko, nagpapaturo din kase sa mga ibang lifts eh...
Almost isang taon na rin pla... DAMN!
2017' ups n down
Feb - 84kg
March - 85kg nagsimula mag struggle
April - lost track. Parang kabute na sa gym.
May - August - zero gym. Hello 93kg
Sept - everything is sore. Its good to be back.
well, the results are showing bro. keep it up.
and looking forward to more results!!!