Either na sobrahan sila order ng bagong product nila na BCAA kaya di nila napansin Whey nila ubos na, o di kaya nag give way sila sa new product nila so di muna sila nag benta ng WHEY. Nag order pa daw sila at according to them delay daw ang shipment ng WHEY, what a coincidence lol
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Sad Lyf talaga pag sarado ang gym
@#$*^$**(&;@#$#!!@#$
thats life., workout nalang muna sa house
Tuesday! August 14, 2018
Sa wakas!!! nakapag buhat din!
WOD
Chest:
BP
warmup set:
44lbs x 12
80lbs x12
working set:
110lbs x12
132lbs x8
110lbs x12
OHP
44lbs 3x12,12,10
Cable Fly
70lbs 3x12
Abs superset
-Cable crunch x 12
-ab wheel x12
Triceps
triceps pushdown 100lbs 3x12,12,8
additional: upper chest
supine bp 70lbs 3x15,15,12
Done
Thursday Grind
August 16, 2018
DL
Warmup set
88lbs 1 x 12
110lbs 1x 12
Working set:
154lbs 3x8
Pullups (suppose to be pull ups kaso ang sakit pa ng abdominal doms ko from last session tuwing hahatak ako pataas) so:
Lat Pull down
110lbs 3x12
Seated cable row
120lbs 3x12
Abs (skipped still have DOMS)
Calves (skipped)
Done.
Monday Grind!
August 20, 2018
Stretching 5 mins
Squat!
Warm up set:
66lbs x12
Working set
88lbs x12
110lbs 3x12,8,8
Bench Press
Warm up set
66lbs
Working set:
88lbs x 12
110lbs 3x12,12,8,8
OHP
44lbs 3x12,12,10
Abs
dapat superset with ab wheel, kaso masakit ang lower abs ko from last weeks session pa
Cable crunch 3x15
done
Wednesday Grind!
August 22, 2018
Duration 12nn-130pm
Warm up/stretching 5 mins
WOD
DL
Warm up set
88lbs 2x8
Working set
154 lbs x 8
154 lbs x 8
176 lbs x 8
198 lbs x 6
Lat pull
Underhand grip
100 lbs x 12
120 lbx 2 x 8
Barbel row
110 lbs x 8 (ginamit ang bar kaya di natuloy) so i switched to -
Seated cable row
120 lbs 2 x 8
Bicep curl
3x12,12,8
Done.
REST DAY! sarap! hahahaha
Friday August 24, 2018
WOD
Warm up/stretching 10
Chest
Warm up set
66lbs x15
88lbs 12
Working set
132lbs x 8
132lbs x 7
132lbs x 6
132lbs x 6
OHP
66lbs x 10
66lbs x 8
66lbs x 8
Closed grip BP
66lbs x 8
88lbs x 12
88lbs x 12
Abs
Cable crunch
100lbs x 15
120lbs x 20
130lbs x15
Done
August 28, 2018
Tuesday Grind
WOD Duration 12:00 - 1:15
warm up/stretching 10mins
SQT
Warm up set
88lbs 1x8
Working set
132lbs x 8
132lbs x 8
132lbs x 8
Lat pull
Underhand grip
100 lbs x 8
120 lbx 2 x 8
Bent over barbel row
110 lbs 3 x 8
Bicep curl
3x8,8,8
Abs (superset)
Cable crunch - Ab wheel
120lbs x 20 - bw x 8
120lbs x 20 - bw x 8
120lbs x 20 - bw x 8
Done
Thursday August 30, 2018
WOD
Warm up/stretching 10
Chest
Warm up set
88lbs 2 x12
Working set
132lbs x 8
132lbs x 7
132lbs x 6
132lbs x 6
OHP
66lbs x 10
66lbs x 8
66lbs x 8
Closed grip BP
88lbs x 12
88lbs x 8
88lbs x 8
Abs
Cable crunch - Ab wheel
130lbs x 20 - bw x 8
130lbs x 20 - bw x 8
130lbs x 20 - bw x 5
Done
September 3, 2018
Monday
Duration 12nn-130pm
Warm up/stretching 10 mins
WOD
DL
Warm up set
88lbs 2x8
Working set
132lbs x 8
154lbs x 8
176lbs x 8
198lbs x 6
Chin up
bw 3 x 8
Bent over barbel row
110lbs 3 x 8
Bicep curl
3 x 8,10,10
Abs (superset)
Cable crunch - Ab wheel
130lbs x 20 - bw x 8
130lbs x 20 - bw x 8
130lbs x 20 - bw x 8
done
September 5, 2018
Wednesday
Warm up/stretching 10
WOD
medyo mahina ang buhat dahil sa masakit na balikat
Chest
Warm up set
40kg 2 x8, x12
Working set
62kg x 8
62kg x 6
62kg x 6
62kg x 5
OHP
30kg x 8
30kg x 8
30kg x 6
Closed grip BP
42kg x 12
42kg x 8
42kg x 8
Abs
Cable crunch - Ab wheel
140lbs x 20 - bw x 8
140lbs x 20 - bw x 8
140lbs x 20 - bw x 8
Done
Wednesday Grind!
September 12, 2018
DL
Warm up set
88lbs 2x8
Working set
154lbs x 10
198lbs x 8
220lbs x 5
154lbs x 12
Pull up (normal)
bw 3 x 8
Bent over barbel row
110lbs 3 x 10
Bicep curl
3 x 8,10,10
Abs (superset)
Cable crunch - Ab wheel
120lbs x 20 - bw x 8
130lbs x 20 - bw x 8
130lbs x 20 - bw x 8
done
Monday Grind
September 17, 2018
Week 6 MF
Fasted workout
Duration:
12:00-1:30
Smith Machine
Warm up set
30kg x 12
50kg x 12
Working set
75kg 4x8
Smith Machine
Seated OHP
30kg x 12
45kg x 8
55kg x 8
Smith Machine
Closed grip bp
55kg 3x8,8,7
Cable crunch - Ab wheel
150lbs x 20 - bw x 8
150lbs x 15 - bw x 8
150lbs x 15 - bw x 8
Smith Machine
Calvs raise ( Weight 50kg)
3x20,15,10
Done!
Wednesday Grind
September 19, 2018
Warm up/stretching 15 mins.
Chest
Incline DB BP - ?kg 3x8
Flat DB BP - ?kg 3x8
Shoulders
DB MP - ?kg 3x8
BB Upright row - 40kg x 8, suppose to be 10-15 reps (di nag basa)
Arms
Triceps Pushdown - 54kg x 8, suppose to be 10-15 reps (di nag basa)
Abs
Cable crunch - Ab wheel
150lbs x 15 - bw x 8
140lbs x 15 - bw x 8
140lbs x 15 - bw x 8
Done
September 26, 2018
Wednesday Grind
warmup
Eliptical machine 5 mins
DL
Warm up set
40kg 1x12
Working set
60kg x 8
70kg x 8
90kg x 6
102kg x 3
Back
Chin up 3x8 bw
Pull up x 8 bw
Bent over barbel row
40kg x 10
Biceps
Incline Bicep curl
3 x 8,8,10
Abs (superset)
Cable crunch - Ab wheel
14lbs x 20 - bw x 15
150lbs x 15 - bw x 15
150lbs x 15 - bw x 10
done
palaging sold out ito, oorder sana ako.
Either na sobrahan sila order ng bagong product nila na BCAA kaya di nila napansin Whey nila ubos na, o di kaya nag give way sila sa new product nila so di muna sila nag benta ng WHEY. Nag order pa daw sila at according to them delay daw ang shipment ng WHEY, what a coincidence lol
Third Anniversary Badge
That's three years you have been here! hahaha
Hello it's been a while haha linis muna ako journal mukhang marami na alikabok!
1000 Calorie a day
and still experimenting
(Calorie deficit) From 2500 to 1500 to 1200 to present.
Started 1000 calorie last July 9, 2019
Weight last week 84+kg
Weight This week 82+kg
Exercise:
3x a week, MFW.
Cardio:
Biking in the morning or at night after work. This is my only cardio though not necessary because i believe in calorie deficit to lose weight.
Edit kasi di ako nakapagback read. I thought new thread hehe
Congratulations sa journey mo bro!
Tataas na ng PR ah
Sana ako rin..
haha salamat brother. Kaya mo yan!
Kamusta po? hehe update pics nmn boss . hehe
hahaha ok lang bro! soon pa ang pics pag may abs na, sa ngayon babs pa eh haha experiment pa ako mukhang
effective naman
Update lang sa weight
Weighed this morning after bowel.
81.5 kg as of August 8, 2019