Felt very weak on OHP,.. I was getting irritated due to the fact that I was able to hit 5 reps by 5 sets on 105 lbs. last week on OHP but this day, hirap na hirap na ko maka 3 reps, so after 4 sets, upset and feeling weak, moved on to the next exercise,
after doing 1 set of pull ups, napatinging ako sa weight sa bar na ginamit ko sa OHP, I noticed na parang ang kapal nang 5 lbs. ( bar 45 lbs, 2 25's , 2 5's and 2 2.5's ) I checked again the weight on the bar,SHEEEETTT!!! IT WAS 10 LBS!kaya pala halos matae na ko sa weight, 10 lbs pala nailagay ko instead of 5 lbs.
Pull Ups
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep
Set 5 : 8 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 55.0x8
Set 5 : 55.0x8
Dumbbell Incline Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8
Set 5 : 50.0x8
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 14.0x12
Dumbbell Standing Triceps Extension
Set 1 : 50.0x15
Set 2 : 50.0x12
Set 3 : 50.0x12
Been out of the gym for 3 days..
somewhat demotivated as to failed to hit my goal for 2 exercise ( namely, OHP and Deadlift )
walang ginawa kundi manuod nang anthony bourdain : no reservations.
Dumbbell Incline Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 55.0x7
Set 5 : 50.0x5
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Set 4 : 50.0x7
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 14.0x12
Dumbbell Standing Triceps Extension
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x10
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x30
Set 3 : 35.0x25
Done!!
# felt very weak today, though expected ko na na bababa ang weight lift ko since 4 - 5 days akong napahinga. ( daddy / husband duties, taga laba and taga bantay nang baby)
# food poison pa ata ako ngayon, 4 times na kong nagsusuka and sobrang pawisan and hilong hilo ako even though nakatayo lang ako,
200.0 x 5
260.0 x 5
290.0 x 2 >> still having issue with the lock out, for some reason, nahihirapan na ko sa pag lock nang tuhod ko that I ended up hinge,
so Hinge = lower back pain.
Front Squat
45.0 x 10
95.0 x 10
110.0 x 8
110.0 x 8
110.0 x 8
110.0 x 8
[size=small][size=medium][size=xx-large][size=large]Been out of the game for 3 months ( ? ) as in walang himas nang bakal.[/size][/size][/size][/size]
[size=small][size=medium][size=xx-large][size=large]super busy with life, with my son and sa pag lipat nang bahay.[/size][/size][/size][/size]
[size=small][size=medium][size=xx-large][size=large]from san juan manila, we moved to Rizal Makati ( near Pembo )[/size][/size][/size][/size]
[size=small][size=medium][size=xx-large][size=large]naka hanap na rin nang gym, though konti lang yung gamit pero may squat rack so ok na rin.[/size][/size][/size][/size]
[size=small][size=medium][size=xx-large][size=large]the only downside is di ako kasya sa bench press nila, naka close grip ako since may bakal na nakaharang sa harapan ko( nasugatan pa ko nung unang ti nry ko.. Other than that. ok naman yung ibang gamit ( though as in kalawang gym siya)[/size][/size][/size][/size]
[size=small]right now, I'm looking for a much better gym, pero kung wala. talo talo na dito. [/size]
[size=small]sana tuloy tuloy na to. for the past 3 months, see food diet ako. sana mabawi ko kahit man lang yung lifting stats ko. [/size]
bandang rizal lang, malapit kami sa rizal covered court.
hahaha! uu nga eh. sobrang tagal ding nawala. hopefully tuloy tuloy na to.
may hardcore ata malapit sa Market Market pagtawid C5. Naging topic na din yun dati dito. sa pagbaba ata ng tulay. Mga mamaw daw mga tao dun malamang kumpleto dun.
San un? Sa may blueboz?meron dati sa may staffhouse eh sa may bandang pababa lang. Ang siste under renovation ata at nung sinilip ko eh total overhaul ung gym. Adrians fitness ata o adrians gym.
Dumbbell Bench Press
30.0 x 15
35.0 x 12
40.0 x 10
50.0 x 8
50.0 x 8
50.0 x 8
50.0 x 6
Dumbbell Fly
Set 1 : 10.0x15
Set 2 : 15.0x10
Set 3 : 15.0x12
Set 4 : 15.0x12
Dumbbell One Arm Row
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x15
Dumbbell Lateral Raise
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Set 4 : 10.0x12
Cable Curl
Set 1 : 30.0x12
Set 2 : 30.0x12
Set 3 : 30.0x12
Set 4 : 30.0x12
Done!
Update of gym hunting**
sablay yung sa body factory gym. Pag kakita ko pa lang nung lugar, ang sikip na maliit talaga sya. Since no choice ako, nag tanong na rin ako, so 30 pesos per session + unli tubig. Ang nakakatawa lang eh wala silang monthly or weekly, per session lang. ginala ko ang mata ko sa gym, walang squat rack( smith machine meron)walang mapwepwestuhan nang deadlift and parang wala akong nakitang dumbbell sa gym. So, umuwi akong luhaan.
In the meantime, dun na lang muna ako sa malapit samin nag buhat. at least dito, 25 petot per session, 100 per week and 350 per month. downside is ang liit nang bench press and inclne bench press nila. pang kiddie version baga, lol! may squat rack pero nung pumunta ako kanina, may nagamit na babae ( ginamit na tambayan,). Pinakamabigat na dumbbell nila is 60 lbs. so di na masama, pyramid ako sa 60 lbs, lol! pero ang masaya, pwede deadlift, ang unli weights siya( as in an daming weights na 10's ,15's,25's ,30's and 4 na 50's ata ). so dito na lang muna ko hanggat wala pang nakikitang maayos ayos na gym.
Comments
LOL! haha! sama mo na rin mata bro, ( though may nakakasabay ka bang chicks dun? )
Ikaw na pinagpala haha!May 31 2015
Deadlift
135.0 x 6
165.0 x 5
205.0 x 3
220.0 x 5
251.0 x 5
286.0 x 5
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 110.0x10
Set 3 : 110.0x10
Set 4 : 115.0x8
Set 5 : 115.0x8
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x18
Set 3 : 135.0x18
Seated Calf Raise
Set 1 : 110.0x15
Set 2 : 110.0x15
Set 3 : 110.0x15
Done!
Bench Press
45.0 x 12
95.0 x 10
115.0 x 6
135.0 x 5
135.0 x 5
155. x 5
Chin Up
Set 1 : 35.0x7
Set 2 : 35.0x6
Set 3 : 35.0x6
Leverage Shoulder Press
Set 1 : 35.0x12
Set 2 : 35.0x12
Set 3 : 35.0x11
Dumbbell Shoulder Press
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Bent Over Row
Set 1 : 90.0x12
Set 2 : 115.0x12
Set 3 : 115.0x12
Set 4 : 125.0x12
Set 5 : 125.0x12
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x25
Set 3 : 35.0x25
Done!
********************************
June 4 2015
OHP
45.0 x 10
65.0 x 10
95.0 x 5
105.0 x 5
105.0 x 5
105.0 x 5
105.0 x 5
105.0 x 5
Pull Ups
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 7 Lap/Rep
Set 5 : 5 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8
Set 5 : 50.0x10
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Set 4 : 45.0x10
Set 5 : 45.0x10
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 14.0x10
Dumbbell Standing Triceps Extension
Set 1 : 50.0x15
Set 2 : 50.0x12
Set 3 : 50.0x12
RKC Plank
Set 1 : 00:01:01
Set 2 : 00:00:56
Set 3 : 00:00:56
Done!
*************************
June 5 2015
Deadlift
135.0 x 5
165.0 x 5
195.0 x 3
230.0 x 3
265.0 x 3
300.0 x 4
Barbell Front Squat
Set 1 : 100.0x10
Set 2 : 110.0x10
Set 3 : 115.0x10
Set 4 : 115.0x10
Set 5 : 115.0x10
Leg Press
Set 1 : 230.0x12
Set 2 : 250.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x18
Set 3 : 135.0x17
Seated Calf Raise
Set 1 : 110.0x15
Set 2 : 110.0x15
Set 3 : 110.0x15
Done!
****************************
June 7 2015
Squat
45.0 x 8
95.0 x 5
120.0 x 5
140.0 x 5
165.0 x 3
190.0 x 3
210.0 x 4
kettlebell squat swing
Set 1 : 53.0x12
Set 2 : 53.0x10
Set 3 : 53.0x10
Set 4 : 53.0x12
Set 5 : 53.0x10
Dumbbell Alternate Hammer Curl
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Standing Curl
Set 1 : 90.0x12
Set 2 : 100.0x12
Set 3 : 100.0x10
Cable Triceps Pushdown
Set 1 : 110.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Done!
*********************
June 8 2015
Bench Press
45.0 x 10
95.0 x 10
115.0 x 6
125.0 x 5
145.0 x 5
145.0 x 5
145.0 x 5
145.0 x 5
145.0 x 5
Chin Up
Set 1 : 35.0x7
Set 2 : 35.0x6
Set 3 : 35.0x6
Dumbbell Shoulder Press
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 40.0x10
Set 4 : 40x10
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Cable Rope Face Pull
Set 1 : 50.0x12
Set 2 : 40.0x15
Set 3 : 40.0x15
Barbell Bent Over Row
Set 1 : 115.0x12
Set 2 : 115.0x12
Set 3 : 115.0x12
Set 4 : 125.0x12
Done!
OHP
45.0 x 12
65.0 x 10
95.0 x 5
110.0 x 2
105.0 x 3
105.0 x 3
110.0 x 2
Felt very weak on OHP,.. I was getting irritated due to the fact that I was able to hit 5 reps by 5 sets on 105 lbs. last week on OHP but this day, hirap na hirap na ko maka 3 reps, so after 4 sets, upset and feeling weak, moved on to the next exercise,
after doing 1 set of pull ups, napatinging ako sa weight sa bar na ginamit ko sa OHP, I noticed na parang ang kapal nang 5 lbs. ( bar 45 lbs, 2 25's , 2 5's and 2 2.5's ) I checked again the weight on the bar,SHEEEETTT!!! IT WAS 10 LBS!kaya pala halos matae na ko sa weight, 10 lbs pala nailagay ko instead of 5 lbs.
Pull Ups
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep
Set 5 : 8 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 55.0x8
Set 5 : 55.0x8
Dumbbell Incline Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8
Set 5 : 50.0x8
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 14.0x12
Dumbbell Standing Triceps Extension
Set 1 : 50.0x15
Set 2 : 50.0x12
Set 3 : 50.0x12
Done!
280.0 x 3
320.0 x 1 Failed
can't lock it, so I cheated ( hinge )
RIP lower back.
somewhat demotivated as to failed to hit my goal for 2 exercise ( namely, OHP and Deadlift )
walang ginawa kundi manuod nang anthony bourdain : no reservations.
sabak na ulit bukas!
Squat
45.0 x10
95.0 x 12
120.0 x 5
140.0 x 5
175.0 x 5
200.0 x 3
225.0 x 3
Dumbbell Alternate Hammer Curl
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Standing Curl
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Cable Triceps Pushdown
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x25
Set 3 : 35.0x25
RKC Plank
Set 1 : 00:00:49
Set 2 : 00:00:42
Set 3 : 00:00:48
Done!
Bench Press
45.0 x 10
95.0 x 10
115.0 x 6
125.0 x 5
150.0 x 3
150.0 x 3
150.0 x 3
150.0 x 3
150.0 x 3
Chin Up
Set 1 : 35.0x8
Set 2 : 35.0x7
Set 3 : 35.0x8
Leverage Shoulder Press
Set 1 : 35.0x12
Set 2 : 35.0x12
Set 3 : 35.0x12
Dumbbell Shoulder Press
Set 1 : 35.0x6
Set 2 : 35.0x10
Set 3 : 40.0x6
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 20.0x8
Cable Rope Face Pull
Set 1 : 40.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Barbell Bent Over Row
Set 1 : 115.0x12
Set 2 : 120.0x12
Set 3 : 125.0x12
Set 4 : 125.0x12
Done!
OHP
45.0 x 12
65.0 x 10
95.0 x 8
110.0 x 3
110.0 x 3
110.0 x 3
110.0 x 3
110.0 x 4
Dumbbell Incline Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 55.0x7
Set 5 : 50.0x5
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Set 4 : 50.0x7
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 14.0x12
Dumbbell Standing Triceps Extension
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x10
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x30
Set 3 : 35.0x25
Done!!
# felt very weak today, though expected ko na na bababa ang weight lift ko since 4 - 5 days akong napahinga. ( daddy / husband duties, taga laba and taga bantay nang baby)
# food poison pa ata ako ngayon, 4 times na kong nagsusuka and sobrang pawisan and hilong hilo ako even though nakatayo lang ako,
Sumo Deadlift
135.0 x 10
175.0 x 8
205.0 x 5
205.0 x 5
205.0 x 5
220.0 x 3
220.0 x 8
Leg Press
Set 1 : 230.0x12
Set 2 : 230.0x12
Set 3 : 230.0x12
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x15
Set 3 : 135.0x15
Done!
medyo not felling well , so tinapos ko na lang nang maaga work out ko..
Deadlift
125.0 x 5
185.0 x 5
185.0 x 3
200.0 x 5
260.0 x 5
290.0 x 2 >> still having issue with the lock out, for some reason, nahihirapan na ko sa pag lock nang tuhod ko that I ended up hinge,
so Hinge = lower back pain.
Front Squat
45.0 x 10
95.0 x 10
110.0 x 8
110.0 x 8
110.0 x 8
110.0 x 8
Leg Press
200.0 x 15
200.0 x 15
200.0 x 15
Leg Extension
135.0 x 15
135.0 x 15
135.0 x 15
Done!
[size=small][size=medium][size=xx-large][size=large]Been out of the game for 3 months ( ? ) as in walang himas nang bakal.[/size][/size][/size][/size]
[size=small][size=medium][size=xx-large][size=large]super busy with life, with my son and sa pag lipat nang bahay.[/size][/size][/size][/size]
[size=small][size=medium][size=xx-large][size=large]from san juan manila, we moved to Rizal Makati ( near Pembo )[/size][/size][/size][/size]
[size=small][size=medium][size=xx-large][size=large]naka hanap na rin nang gym, though konti lang yung gamit pero may squat rack so ok na rin.[/size][/size][/size][/size]
[size=small][size=medium][size=xx-large][size=large]the only downside is di ako kasya sa bench press nila, naka close grip ako since may bakal na nakaharang sa harapan ko( nasugatan pa ko nung unang ti nry ko.. Other than that. ok naman yung ibang gamit ( though as in kalawang gym siya)[/size][/size][/size][/size]
[size=small]right now, I'm looking for a much better gym, pero kung wala. talo talo na dito. [/size]
[size=small]sana tuloy tuloy na to. for the past 3 months, see food diet ako. sana mabawi ko kahit man lang yung lifting stats ko.
bandang rizal lang, malapit kami sa rizal covered court.
hahaha! uu nga eh. sobrang tagal ding nawala. hopefully tuloy tuloy na to.
may hardcore ata malapit sa Market Market pagtawid C5. Naging topic na din yun dati dito. sa pagbaba ata ng tulay. Mga mamaw daw mga tao dun malamang kumpleto dun.
Dumbbell Bench Press
30.0 x 15
35.0 x 12
40.0 x 10
50.0 x 8
50.0 x 8
50.0 x 8
50.0 x 6
Dumbbell Fly
Set 1 : 10.0x15
Set 2 : 15.0x10
Set 3 : 15.0x12
Set 4 : 15.0x12
Dumbbell One Arm Row
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x15
Dumbbell Lateral Raise
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Set 4 : 10.0x12
Cable Curl
Set 1 : 30.0x12
Set 2 : 30.0x12
Set 3 : 30.0x12
Set 4 : 30.0x12
Done!
Update of gym hunting**
sablay yung sa body factory gym. Pag kakita ko pa lang nung lugar, ang sikip na maliit talaga sya. Since no choice ako, nag tanong na rin ako, so 30 pesos per session + unli tubig. Ang nakakatawa lang eh wala silang monthly or weekly, per session lang. ginala ko ang mata ko sa gym, walang squat rack( smith machine meron)walang mapwepwestuhan nang deadlift and parang wala akong nakitang dumbbell sa gym. So, umuwi akong luhaan.
In the meantime, dun na lang muna ako sa malapit samin nag buhat. at least dito, 25 petot per session, 100 per week and 350 per month. downside is ang liit nang bench press and inclne bench press nila. pang kiddie version baga, lol! may squat rack pero nung pumunta ako kanina, may nagamit na babae ( ginamit na tambayan,). Pinakamabigat na dumbbell nila is 60 lbs. so di na masama, pyramid ako sa 60 lbs, lol! pero ang masaya, pwede deadlift, ang unli weights siya( as in an daming weights na 10's ,15's,25's ,30's and 4 na 50's ata ). so dito na lang muna ko hanggat wala pang nakikitang maayos ayos na gym.
Squat
135.0 x 10
145.0 x 5
155.0 x 5
165.0 x 5
175.0 x 5
Pull Ups
Set 1 : 6 Rep
Set 2 : 6 Rep
Set 3 : 5 Rep
Cable Triceps Pushdown
Set 1 : 80.0x15
Set 2 : 90.0x15
Set 3 : 100.0x10
Dumbbell Alternate Hammer Curl
Set 1 : 15.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Cable Standing Curl
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 65.0x12
Done
sa bandang pembo ( ?) na sir, sa brgy. rizal. Lapit lang kami sa rizal covered court.
Bench Press
90.0 x 10
110.0 x 5
130.0 x 5
140.0 x 5
Chin Up
Set 1 : 0.0x8
Set 2 : 0.0x7
Set 3 : 0.0x6
Dumbbell Shoulder Press
Set 1 : 20.0x15
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30x9
Dumbbell Lateral Raise
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Cable Rope Face Pull
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Barbell Bent Over Row
Set 1 : 90.0x10
Set 2 : 90.0x12
Set 3 : 90.0x12
Set 4 : 90.0x12
Set 5 : 90.0x12
Dumbbell One Arm Row
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Done!
might tweak my routine. Might shift to a bodybuilding routine.