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Philippine Bodybuilding and Fitness Board -> Personal Journals and Logs -> kingkaboodles' journal
Post Info TOPIC: kingkaboodles' journal
kingkaboodles


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kingkaboodles' journal
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background: genetically huge. fat when i was kid, slim during my teens, gained weight after college. started working-out Seriously (again) 2 mos. ago. had previous bodybuilding & martial-arts experience.

goals: cutting my total body fat to my personal acceptable levels. to be physically fit, strong, and mentally stable. attain @ least a "Michael Clarke Duncan" look.

when my weight peaked @ 130Kgs, i realized that i wont live long if i keep it up. so i decided to fight depression and pick up my dusty weights. lessen my trips to Baskin's n Robbins, and wached my diet. i was able to drop my weight to 120Kgs when i saw theveed's post on a fat loss program. i used to train my full body every other day. which looked like this:

a. 30 min cardio (basketball or kickboxing)
b. 2 hour full body workout, chest, back, shoulders, tris, bis, legs, abs.

after following a 3 day split routine- fat loss program. i was down to 115Kgs. it's still a long way to go, but @ least i'm getting there.

i recently started increasing my workout intensity along with supplementation. my muscles were shaking whenever i lift weights (nasarapan ako sa contractions) and i felt my muscles heat-up internally. i noticed an increase in strength, and stamina. i could post my current pics, but it i don't want to gross anybody out.

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"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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8 dec 04

legs
--------------------

squats: 3 X 10 ; 30, 35 kgs
lying leg curls: 3 x 12 ; 20, 25, 30 kgs
leg extensions: 3 x 12 ; 15, 20, 25 kgs

standing heel raises: 3 x 10 x 15kgs ; 2 x 10 x 20kgs

rested 2-3mins / set & 5mins / exercise

abs
--------------------
crunches 20 reps
twisting crunches: left 20 reps
crunches ulit 20 reps
twisting crunches: right 20 reps
leg raises: 20 reps


9 dec 04

rest & supplementation


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"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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10 dec 04

chest
--------------------

flat dumbbell press: 3 x 10 ; 25, 30, 35kgs
incline dumbbell press: 3 x 10, 8, 6; 20 & 25kgs
flat dumbbell flys: 1 x 10; 20kgs
incline dubmbbell flys: 1 x 10; 15kgs
flat dumbbell flys: 1 x 15; 5kgs


shoulders
--------------------

sitting arnorld press: 3 x 10, 10, 8; 15, 20, 25kgs
upright rows: 4 x 10, 10, 8, 6; 10, 15, 20, 20kgs


triceps
--------------------

tricep extensions: 3 x 10; 10, 15, 20kgs
dumbell kickbacks: 3 x 10, 8, 6; 10, 10, 12.5kgs


total workout time: 75mins

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"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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11 dec 04

cardio day
--------------------
jogging (backwards) - 3mins
stretching - 3mins
shadow kickboxing - 10 mins
punching bag for - 10mins
stretching - 3mins
in between breathing excercises - 5min


abs
--------------------
cable crunches: 20
twisting crunches: 20 each side
seated leg tucks: 20



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"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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12 dec 04

back
--------------------
lat machine pulldowns: 3 x 10; 70, 80, 90lbs
seated cable rows: 4 x 10, 10, 8, 8; 60, 70, 80, 90lbs
standing bent over dumbell laterals: 3 x 10; 15, 20, 20kgs


biceps
--------------------
seated dumbell curls: 3 x 10; 15, 20, 25kgs
alternate dumbell curls: 3 x 10; 15, 20, 25kgs


forearms
--------------------
barbell wrist curls: 3 x 10, 8, 6; 5, 10, 15kgs
reverse barbell wrist curls: 3 x 10, 8, 6; 10, 15, 15kgs


traps
--------------------
dumbell shrugs: 3 x 10; 10, 15, 15kgs
behind the back shrugs: 3 x 10; 10, 15, 15kgs

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"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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14 dec 04

legs
--------------------
squats: 4 X 10 ; 20 (warmup, then stretched), 30, 30, 35 kgs
lying leg curls: 3 x 10,8,6 ; 30, 35, 35 kgs
sissy squats: 3 x 10 (toughest excercise i've done!)
seated barbell calf raises: 3 x 10 x 25kgs ; 2 x 10 x 30kgs


abs
--------------------
crunches 20 reps
alternating twisting crunches: both sides 20 reps ea.
crunches ulit 30 reps
reverse crunches: 30 reps


14 dec 04

rest & supplementation + diet experiment

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"you can work out hard, and you can work out long, but you can't work out hard and long."
theveed


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aint it funny why they call it "sissy" squats while they are so darn hard to do.

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kingkaboodles


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quote:
Originally posted by: theveed
"aint it funny why they call it "sissy" squats while they are so darn hard to do."




they should call it crying squats, ksi mapapaiyak ka sa hirap. i almost gave up doing the rest of the routine after that very very tough exercise. well, if it was meant to "shock" my muscles.. it worked!

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"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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15 dec 04

chest
--------------------
flat dumbbell press: 3 x 10 ; 25, 30, 35kgs
incline dumbbell press: 3 x 10,8,6; 20, 30, 35kgs
flat dumbbell flys: 1 x 10; 20kgs
incline dubmbbell flys: 1 x 10; 20kgs
flat dumbbell flys: 1 x 15; 5kgs


shoulders
--------------------
sitting arnorld press: 3 x 10,8,6; 20, 25, 30kgs
upright rows: 3 x 10,10,8, ; 15, 20, 20kgs


triceps
--------------------
tricep extensions: 3 x 8; 15, 20kgs
dumbell kickbacks: 3 x 8,8,6 ; 10, 15kgs

__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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i haven't updated my web journal lately ksi meron naman ako sa MS Excel sa villa. i find it redundant to post the same stuff for my routine. i'll just post na lang the changes in weight, set, or exercise variation for a specific training day.

20 dec 04

cadio & abs
-------------------
jogged backward, sideward, and forward.

rediscovered the skipping rope / jumping rope. yes elephant's can jump!

note: better to jumrope in rubberized concrete or carpeted floor. pag direct sa concrete - better have great sneakers / rubber shoes, as it will lessen the stress on your ankles.

21 dec 04

chest
--------------------
(as per VW's tip - doing inclines first)
incline dumbbell press: 3 x 8,8,6; 30, 35, 40kgs (set the incline < =30 deg angle)
incline dubmbbell flys: 1 x 10; 20kgs
flat dumbbell press: 3 x 8,8,6 ; 30, 35, 40kgs
flat dumbbell flys: 1 x 10; 20kgs

after doing the above, my chest immediately felt swollen.


shoulders
--------------------
sitting military press(front): 3 x 10,8,6; 25, 25, 30kgs (replaced the sitting arnold press for variation purposes)
upright rows: 3 x 10,8,6, ; 20, 25, 30kgs


triceps
--------------------
lying tricep extensions: 3 x 8, 8, 6; 15, 20, 20kgs
dumbell kickbacks: 3 x 8,6,4 ; 15, 20, 25kgs


22 dec 04
rest, rest, rest... i'm sore today...

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"you can work out hard, and you can work out long, but you can't work out hard and long."
van_wilder


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quote:
Originally posted by: kingkaboodles
"



they should call it crying squats, ksi mapapaiyak ka sa hirap. i almost gave up doing the rest of the routine after that very very tough exercise. well, if it was meant to "shock" my muscles.. it worked!"


ano difference ng sissy squats sa regular squats?

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theveed


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Here yo go...


http://www.abcbodybuilding.com/exercise2/sissy_squats.htm



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kingkaboodles


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continued with the routine throughout the holidays. am now seeing gains througout my body. weight increased a bit from 115kgs to 116-117kgs, but my waistline measurement stayed the same. will continue the routine and mix-up the cardio with sprint training.

just bought another protein supplement - EAS MyoPro Whey 5lbs. medyo grouchy yesterday (31/12/04) @ naubos na ang ON EGG protein ko.

mamaya chest, shoulders, tri's.

__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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Posts: 258
Date:
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lay-off na ko.. start ako ulit sa feb 1. sayang talaga at hindi ko man lang nakunan ang sarili ko nang before pics. anyway, the results were great. love handles shrunk (damn stubborn fats).. my thighs are tighter and firmer, same goes for my arms, and abs.. and i have traps! ahehehe!

baka mag post ako nang pic bukas.

__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


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Posts: 258
Date:
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coming off a 5day layoff. continued with the split changed / added excercises.

1 FEBRUARY 05

Chest:
-------------------
Incline BB press:
12x20kg
10x25kg
10x30kg

Incline Flys:
3 x 10 x 20kg

Flat BB press:
12x20kg
10x25kg
10x30kg

Flat Flys:
3 x 10 x 20kg

Shoulders:
-------------------
Front BB Military press (sitting)
10x15kgs
10x20kgs
10x25kgs

Standing Lat Raises
10x10kgs
2 x 10 x 15kgs


Triceps:
-------------------
Cable Press downs
15x40lbs
10x50lbs
10x60lbs

Reverse Dips:
3 X 10 reps

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"you can work out hard, and you can work out long, but you can't work out hard and long."
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