Hindi naman pre. Di kasi bago sakin yung fasting. Dati nung talagang baguhan pa ako without any knowledge nagfast ako ng 24 hours 2 times a week for 1 week lang tapos triny ko rin magfast ng muslim style. Yung kapag wala nang araw lanf pwede kumain. Hehe. Parang normal nalang para sa akin eh. nagself experiment lang.
saraaap ng DL ko kanina! 115kgs parang kaya ko pa nga i-120kgs. pero saka na. slow and steady wins the race. hehe. as promised, the progress pics, this was taken 4 weeks ago? or more. better late than never.
hahaha! anyway, kakatapos lang ng workout kanina. nagplateau na nga talaga ako sa BP and standing MP. i'll try a different approach siguro pagkabalik ko after 1 week rest. any suggestions mga master? nutrition ko ganun parin. eat as much as i can as often as i can. as much as possible din no junk foods. pero kapag patapos na ang araw pero sa tingin ko kulang parin ako sa kain, jan na dadating sila pizza at desserts. nagcacanvass narin pala ako para sa padating na cutting phase ko.habol ko lang po. so far ito yung mga recent lifts ko. Monday
Assisted pull ups
1st 8 reps
2nd 5 reps
3rd 6 reps
4th 5 reps
5th 6 reps
6th 6 reps
7th 5 reps
8th 5 reps
9th 4 reps
Lat pull down 120lbs
1st 5 reps
Bent over row 70 kgs
1st 5 reps (loose form pero no swinging)
Shrugs 100kgs
1st 6 reps
2nd 5 reps
3rd 5 reps
Dumbell curl 30lbs
1st 6 reps
2nd 4 reps
EZ bar curl 70lbs
1st set 4 reps
Deadlift 115kgs
1st 5 reps
2nd 5 reps
3rd 5 reps
^try palakasin din bro yung supporting muscles na gamit sa bp. dami nakakaligtaan ang grip @ forearm. ano ba kinakin mo nung tuesday? i pm mo si brod mighty about benching tips. minsan proper form din @ a couple of adjustments lang ang kailangan.. like feet positioning.
may nag post dito somewhere nang vid nung batang babae na russsian malakas mag bench. makikita mo may training sa negative, @ rest pause method na ginagamit.
^try palakasin din bro yung supporting muscles na gamit sa bp. dami nakakaligtaan ang grip @ forearm. ano ba kinakin mo nung tuesday? i pm mo si brod mighty about benching tips. minsan proper form din @ a couple of adjustments lang ang kailangan.. like feet positioning.
may nag post dito somewhere nang vid nung batang babae na russsian malakas mag bench. makikita mo may training sa negative, @ rest pause method na ginagamit.
good luck!
Salamat master! sige sir. pm ko si master mighty. yung kinain ko nung tuesday? breakfast - 2 cups rice tuna omelet, lunch - 3 cups rice 4 pcs chicken drumsticks, dinner - 2 cups rice 4 pcs chicken thighs. di ko na maalala yung iba eh. haha.
Yes! Tapos na ang rest week! Namiss ko ang amoy ng kalawang! ) nakalimutan ko pala ilog yung workout ko nung friday. Di ako nakapagbuhat ng maayos dahil may class na gumagamit ng weights room so i did what i can.
Standing calf raise 320kgs (rest-pause) 15 secs rest in between sets
1st 15 reps (failure)
2nd 10 reps (failure)
3rd 8 reps (failure)
Weighted crunch 5kg behind the head (rest-pause) 15 secs rest in between sets
1st 22 reps (failure)
2nd 15 reps (failure)
3rd 10 reps (failure)
Babaguhin ko yung workout days ko and tweek ng onti yung leg workout. Lagyan ko ng hacksquats. Guys gano kaimportante yung reverse wrist curls?
Lapit na ako magcut! Gusto ko pa sana magbulk pero ayoko na yung chan ko eh. Haha. After cut sana makaabot sa 10% tapos bulk ulit pero sana di umangat ng 15% while on bulk.
Last month for bulk. nagiba ako ng days ng training ko. depende kasi sa availability ng weights room yung training ko so ang ginawa ko M(legs), T(chest, tri, delts), Th(back, bi).
Squats 100kgs
1st 4 reps
2nd 4 reps (bumabalik lang sa feeling. matagal kasi napahinga sa squats. nagkasakit, di available yung equipment)
Hack squats 50kgs (machine)
1st 4 reps
2nd 4 reps (naffeel ko yung stress sa knees. baka tanggalin ko nalang. replace ko ng vertical leg press siguro)
Leg extension 80kgs
1st 5 reps
2nd 5 reps
Crunch 7.5kgs at the back of the head
1st 12 reps
2nd 12 reps
3rd 12 reps
4th 12 reps
Wrist curls 35kgs
1st 6 reps
2nd 6 reps
3rd 7 reps
Standing calf raise 340kgs
1st 8 reps
2nd 8 reps
3rd 8 reps
*nakapagcheck ako sa mercury ng weight ko before workout. it said 166lbs. 22% bfat. bumagal yung paglaki ko. im pretty sure nakukuha ko yung mga requirements ko and more pa nga siguro. tapos nung pagtingin ko sa salamin nung nagwworkout parang nanliliit ako sa sarili ko. my mind is playing tricks on me. haha. basta tuloy lang sa pagbuhat!
*deloading ba ang tawag dito? binabaan ko ng onti weight and angat ng rep range. 6-8 reps. tapos bawas din ng rest. 1-1 1/2 minute. May suggestions po ba kayo mga bossing? basta nagbuhat nalang ako eh. pinatay ko sarili ko. tagal kong hindi naranasan yung ganitong lactic acid build up. hehe.
ngayon ko lang nakita post ni sir monch. haha. @bossing monch- madalas nararanasan ko yung ganito kapag non-training days eh. especially kapag rest week. haha. pero pag after ng buhat feeling macho naman ako. ang taba taba naman. )
@sir toy and nice di ko nga alam kung bakit eh. pero di naman malaki calves ko. picturan ko bukas yung calf raise machine.
*definitely not my best workout. sorry di ko napicturan yung calf raise machine. sa monday pramis!
*added pic sa 1st page yung goal physique ko. libre naman mangarap diba? :biggrin:
finally! naubos ko narin ang 1st tub ko ng nitro tech. after 5 months. haha. minsan lang kasi ako uminom. in times of need. lalo na pag alam kong kulang ang nakain kong protein for the day. magswitch ako sa scivation. ang mura ng 10lbs eh!
great workout overall. parang sobrang hyped ako every lift. haha
mejo bitin nga lang yung wrist curls ko and calf raise. parang kaya ko pa i-up yung weight. anyway, ito yung machine. hindi ko alam kung bakit nakakapag calf raise ako ng kahit anong weight. baka sa lever system.
Meal plan ko nga pala for the past week. 500g chicken breast fillet, 100g pork ground, 200g beef brisket, 500ml bear brand powdered milk, yung rice nasa 7-10 cups per day. ayos na ba yan? hehe. may mga miscellaneous pa yan. minsan ice cream din or chocolate.
Puro luma at kalawang equipment sa gym namin sir. ano meron sa eleiko? Maganda ba yan? anyway, parang alam ko na kung bakit ang bigat ng calf raise ko. Yung lagayan ng plates sa taas medyo pangit yung placement. Nandun na malapit sa fulcrum.
kahit na eleiko pa din hehehe. ung eleiko is a famous brand ng plates/gym equipment used by powerlifters/weightlifting worldwide pati crossfit gyms majority yan din ang preffered brand nila for their "bumper plates". ang isa pang brand na worldwide renowned sa mga international compy is "ivanko" hehehe. about dun sa calf raise concern yes normally nakakatalo lang yan sa leverage system nung machine.
^kaya pala sir ang sarap ibagsak nyang plates. nagbabounce eh. ) hahaha. as in literal nagbabounce siya. swerte ko rin pala sa gym. libre na eleiko pa!
Kung mapapansin nyo bumalik ako sa heavy weights sa tuesday workout ko. napansin ko kasi last week na mejo kulang yung pump. although ngawit na ako. hindi ko feel na nagwork ng matindi yung muscles ko. Ang good news, nabeat ko na yung military press ko.
salamat sa payo ni sir mighty. yung BP ko next week ko pa malalaman kung matataasan ko.
Definitely an off day for me. Before kasi magbuhat nagkaron ng skill test sa PE ko. So pagod. Bawi nalang next week! 2 more weeks till cut.
Plan for cutting: Max OT parin ang training style, add some cardio max OT style din. 16-20 minutes jog. kung tama yung pagassume ko na ginagawa dun. interval training yung cardio na tinuro sa I want to look like that guy. Regarding naman dun sa meal plan ko. pagiisipan ko pa kung maglean gains ako or sundan ko rin yung nasa i want to look like that guy na style. yung gradual decrease ng calorie intake. Kung may maisasuggest po kayo it would be much appreciated.
Comments
Nice progress!
Nice progress bro!
Monday
Assisted pull ups
1st 8 reps
2nd 5 reps
3rd 6 reps
4th 5 reps
5th 6 reps
6th 6 reps
7th 5 reps
8th 5 reps
9th 4 reps
Lat pull down 120lbs
1st 5 reps
Bent over row 70 kgs
1st 5 reps (loose form pero no swinging)
Shrugs 100kgs
1st 6 reps
2nd 5 reps
3rd 5 reps
Dumbell curl 30lbs
1st 6 reps
2nd 4 reps
EZ bar curl 70lbs
1st set 4 reps
Deadlift 115kgs
1st 5 reps
2nd 5 reps
3rd 5 reps
Wednesday
Bench Press 60kgs
1st 6 reps
2nd 5 reps
3rd 3 reps (di kinaya)
Incline BP 50lbs dumbell
1st 4 reps
Chest Dip body wt
1st 6 reps
2nd 5 reps
3rd 5 reps
Military press 43kgs
1st 6 reps
2nd 5 reps
3rd 3 reps
Front raise 30lbs dumbell
1st 6 reps
2nd 6 reps
Bent over lateral raise 30lbs dumbell
1st 6 reps
2nd 6 reps
Tricep Pushdown 70lbs using lat pulldown
1st 6 reps
2nd 4 reps
3rd 3 reps
ang hina ko kanina ewan ko kung bakit.
may nag post dito somewhere nang vid nung batang babae na russsian malakas mag bench. makikita mo may training sa negative, @ rest pause method na ginagamit.
good luck!
Salamat master! sige sir. pm ko si master mighty.
Standing calf raise 320kgs (rest-pause) 15 secs rest in between sets
1st 15 reps (failure)
2nd 10 reps (failure)
3rd 8 reps (failure)
Weighted crunch 5kg behind the head (rest-pause) 15 secs rest in between sets
1st 22 reps (failure)
2nd 15 reps (failure)
3rd 10 reps (failure)
Babaguhin ko yung workout days ko and tweek ng onti yung leg workout. Lagyan ko ng hacksquats. Guys gano kaimportante yung reverse wrist curls?
Lapit na ako magcut! Gusto ko pa sana magbulk pero ayoko na yung chan ko eh. Haha. After cut sana makaabot sa 10% tapos bulk ulit pero sana di umangat ng 15% while on bulk.
edited first page! Onting background story lang.
Squats 100kgs
1st 4 reps
2nd 4 reps (bumabalik lang sa feeling. matagal kasi napahinga sa squats. nagkasakit, di available yung equipment)
Hack squats 50kgs (machine)
1st 4 reps
2nd 4 reps (naffeel ko yung stress sa knees. baka tanggalin ko nalang. replace ko ng vertical leg press siguro)
Leg extension 80kgs
1st 5 reps
2nd 5 reps
Crunch 7.5kgs at the back of the head
1st 12 reps
2nd 12 reps
3rd 12 reps
4th 12 reps
Wrist curls 35kgs
1st 6 reps
2nd 6 reps
3rd 7 reps
Standing calf raise 340kgs
1st 8 reps
2nd 8 reps
3rd 8 reps
*nakapagcheck ako sa mercury ng weight ko before workout. it said 166lbs. 22% bfat. bumagal yung paglaki ko. im pretty sure nakukuha ko yung mga requirements ko and more pa nga siguro. tapos nung pagtingin ko sa salamin nung nagwworkout parang nanliliit ako sa sarili ko. my mind is playing tricks on me. haha. basta tuloy lang sa pagbuhat!
Bench Press 55kgs
1st 8 reps
2nd 8 reps
3rd 4 reps (ubos na lakas. haha)
Incline BP 40lbs (dumbbell)
1st 6 reps
2nd 3 reps
Military press 35kgs
1st 7 reps
2nd 6 reps
3rd 5 reps
Front raise 25lbs (dumbbell)
1st 8 reps
2nd 8 reps
Bent over lateral raise
1st 7 reps
2nd 6 reps
Tricep pushdown 60lbs
1st 8 reps
2nd 8 reps
Standing tricep extension 35lbs
1st 7 reps
*deloading ba ang tawag dito? binabaan ko ng onti weight and angat ng rep range. 6-8 reps. tapos bawas din ng rest. 1-1 1/2 minute. May suggestions po ba kayo mga bossing? basta nagbuhat nalang ako eh. pinatay ko sarili ko.
wakokoko.... oo nga noh
@bossing monch- madalas nararanasan ko yung ganito kapag non-training days eh. especially kapag rest week. haha. pero pag after ng buhat feeling macho naman ako. ang taba taba naman.
@sir toy and nice di ko nga alam kung bakit eh. pero di naman malaki calves ko. picturan ko bukas yung calf raise machine.
Chin ups
1st 5 reps
2nd 4 reps
3rd 4 reps
Assissted Pull ups
1st 6 reps
2nd 5 reps
3rd 4 reps
Bent over row 70kgs
1st 5 reps
2nd 5 reps
Lat pull down 130lbs
1st 5 reps
2nd 4 reps
Shrug 100kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
EZ curl 70lbs
1st 5 reps
2nd 4 reps
Dumbbell curl 30lbs
1st 4 reps
2nd 3 reps (weak!)
Deadlift 115kgs
1st 5 reps (6 dapat pero nagslip grip ko.
2nd 4 reps
3rd 4 reps
*definitely not my best workout.
*added pic sa 1st page yung goal physique ko. libre naman mangarap diba? :biggrin:
ATG squats 100kgs
1st 6 reps
2nd 5 reps
3rd 5 reps
Leg extension 80lbs
1st 6 reps
2nd 6 reps
Lying leg curl 70lbs
1st 5 reps
2nd 4 reps
Crunches 7.5kgs placed at the back of the head
1st 12 reps
2nd 12 reps
3rd 12 reps
4th 12 reps
Lying leg raise 20lbs
1st 8 reps
2nd 8 reps
3rd 8 reps
Wrist curls 35kgs
1st 8 reps
2nd 8 reps
3rd 8 reps
Standing calf raise 360kgs
1st 8 reps
2nd 8 reps
3rd 8 reps
great workout overall. parang sobrang hyped ako every lift. haha
mejo bitin nga lang yung wrist curls ko and calf raise. parang kaya ko pa i-up yung weight. anyway, ito yung machine. hindi ko alam kung bakit nakakapag calf raise ako ng kahit anong weight. baka sa lever system.
Meal plan ko nga pala for the past week. 500g chicken breast fillet, 100g pork ground, 200g beef brisket, 500ml bear brand powdered milk, yung rice nasa 7-10 cups per day. ayos na ba yan? hehe. may mga miscellaneous pa yan. minsan ice cream din or chocolate.
Tuesday workout
Bench press 60kgs
1st 5 reps
2nd 5 reps
3rd 5 reps
Incline DB Bench press 45lbs
1st 6 reps
2nd 6 reps
Bench Flyes
1st 8 reps (20lbs) Ang gaan. hehe
2nd 8 reps (25lbs) Magaan parin. 30lbs ata dapat
Military Press 43kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
Seated dumbbell shoulder press 40lbs
1st 4 reps
2nd 4 reps
Front raise 30lbs
1st 6 reps
Bent over Lateral raise 30lbs
1st 6 reps
Tricep puishdown 70lbs
1st 6 reps
2nd 5 reps
3rd 5 reps
Kung mapapansin nyo bumalik ako sa heavy weights sa tuesday workout ko. napansin ko kasi last week na mejo kulang yung pump. although ngawit na ako. hindi ko feel na nagwork ng matindi yung muscles ko. Ang good news, nabeat ko na yung military press ko.
salamat sa payo ni sir mighty. yung BP ko next week ko pa malalaman kung matataasan ko.
Chin ups
1st 6 reps
2nd 5 reps
3rd 4 reps
Assisted Pull ups
1st 6 reps
2nd 5 reps
3rd 4 reps
Lat pull down 130lbs
1st 5 reps
Bent over row 70kgs
1st 4 reps
Shrugs 105kgs
1st 5 reps
2nd 5 reps
3rd 5 reps
Dumbbell curl 30lbs
1st 6 reps
2nd 5 reps
Barbell curl 70lbs
1st 5 reps
2nd 4 reps
Deadlift 115
1st 5 reps
2nd 2 reps (di ko na tinuloy dahil masakit likod ko kaninang umaga pa. bad sleeping posture siguro)
3rd 0 reps
Definitely an off day for me. Before kasi magbuhat nagkaron ng skill test sa PE ko. So pagod. Bawi nalang next week! 2 more weeks till cut.
Plan for cutting: Max OT parin ang training style, add some cardio max OT style din. 16-20 minutes jog. kung tama yung pagassume ko na ginagawa dun. interval training yung cardio na tinuro sa I want to look like that guy. Regarding naman dun sa meal plan ko. pagiisipan ko pa kung maglean gains ako or sundan ko rin yung nasa i want to look like that guy na style. yung gradual decrease ng calorie intake. Kung may maisasuggest po kayo it would be much appreciated.
edited 1st page.
Monday workout (legs, abs)
ATG Squat 100kgs
1st 6 reps
2nd 6 reps
3rd 5 reps
Leg extension 80lbs
1st 6 reps
2nd 6 reps
Lying Leg curl 70lbs
1st 6 reps
2nd 6 reps
Crunch 10kgs behind head
1st 12 reps
2nd 12 reps
3rd 12 reps
4th 12 reps (titigil ko na muna dito yung weighted crunch ko. baka masyado na magbloat chan ko. check muna when i cut)
Decline leg raise 20lbs
1st 6 reps
2nd 6 reps
3rd 6 reps
Wrist curl 40kgs
1st 8 reps
2nd 7 reps
3rd 6 reps
Calf raise 340kgs (inayos ko na yung pwesto ng plates)
1st 12 reps (15 secs rest)
2nd 6 reps (15 secs rest)
3rd 5 reps (15 secs rest)
*nakasabay ko kanina ang mga PLers ng UP. Nakitry ako ng lockouts sa squats. kaya ko pala makipagsabayan.
*nakapagdecide narin pala ako sa diet program ko sa cutting. eat stop eat nalang. deficit and fasting should get me to my goal. 10-8% bfat sana.