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


Senior Member

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Posts: 258
Date:
RE: kingkaboodles' journal
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2 FEBRUARY

Cardio:
-------------------
lakad - takbo for 20min
skipping rope - 10min

Abs:
-------------------
Crunches - 20
Twisting Crunches (each side) - 20
Leg Raises - 20
Crunches -20


3 FEBRUARY

Legs:
-------------------
Squat
15x25kg
12x30kg
10x35kg
8x40kg

Leg Extension
10x60lbs
10x70lbs
10x80lbs

Leg Curls
3 x 10 x 35kg

Standing DB Calf raises
20x20kg
20x25kg
15x25kg



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


Senior Member

Status: Offline
Posts: 258
Date:
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5 FEBRUARY

Back & Traps:
-------------------
Wide Grip Lat Pulldowns
10x100lbs
10x110lbs
8x120lbs

One Arm DB Rows
10x10kg
10x12.5kg
10x12.5kg

Behind the Back BB Shrugs
10x30kg
10x35kg
10x35kg

Dead Lifts
10x40kg
10x45kg
10x50kg


Biceps:
-------------------
BB Bicep curls (EZ curl Bar)
10x20kg
10x25kg
8x30kg

Hammer Curls
10x20kg
10x25kg
10x25kg


Forearms:
-------------------
BB curls (EZ curl bar)
10x10kg
10x12.5kg
10x12.5kg

Reverse BB curls (EZ bar)
3x10x10kg


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


Senior Member

Status: Offline
Posts: 258
Date:
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7 FEBRUARY
Chest:
Incline BB press:
12x25kg
10x30kg
10x35kg
SS with
Incline Flys:
2x10x20kg
1x10x25kg

Flat BB press:
12x25kg
10x30kg
10x35kg

Flat Flys:
2x10x20kg
1x10x25kg

Shoulders:
Front BB Military press (sitting)
10x20kgs
2x10x25kgs

Standing Lat Raises
10x10kgs
2x10x15kgs


Triceps:
Cable Press downs
12x50lbs
10x60lbs
10x70lbs

Reverse Dips:
3 sets X 10 reps

Abs: Crunches 50 / Reverse Crunches


-- Edited by kingkaboodles at 20:44, 2005-02-17

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


Senior Member

Status: Offline
Posts: 258
Date:
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9 FEBRUARY

Legs:

Squat
15x25kg
12x30kg
10x35kg
10x35kg

Leg Extension
12x70lbs
10x80lbs
12x50lbs

Leg Curls
3x12x35kg

Standing DB Calf raises
3x20x20kg


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


Senior Member

Status: Offline
Posts: 258
Date:
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10 FEBRUARY

REST

Got Sick - supplemented a lot of vitamin C


11 FEBRUARY

Back & Traps:
Wide Grip Lat Pulldowns
15x80lbs
12x90lbs
10x100lbs
10x110lbs

One Arm DB Rows
12x10kg
2x10x15kg

Behind the Back BB Shrugs
10x35kg
10x40kg
10x45kg

Dead Lifts
12x40kg
2x10x45kg

Biceps:
BB Bicep curls (EZ curl Bar)
15x15kg
12x20kg
10x25kg

Hammer Curls
3x10x20kg

Forearms:
BB curls (EZ curl bar)
20x10kg
15x10kg
12x10kg

Reverse BB curls (EZ bar)
3x12x10kg


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


Senior Member

Status: Offline
Posts: 258
Date:
Permalink  

13 FEBRUARY
Chest:
Incline BB press:
12x25kg
12x30kg
12x35kg
10x35kg
SS with Incline Flys:
2x10x20kg
2x10x25kg

Flat BB press:
12x30kg
10x35kg
10x40kg

Flat Flys:
2x12x20kg
1x10x25kg

Shoulders:
Front BB Military press (sitting)
12x25kgs
2x10x30kgs

Standing Lat Raises
12x10kgs
2x10x15kgs

Triceps:
Cable Press downs
12x60lbs
10x70lbs
10x50lbs
8x70lbs
4x80lbs

Reverse Dips:
3 sets X 10 reps

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


Senior Member

Status: Offline
Posts: 258
Date:
Permalink  

15 FEBRUARY

Legs:

Squat
15x30kg
12x35kg
10x40kg
8x45kg

Leg Extension
4x10x70lbs

Leg Curls
4x10x35kg

Standing DB Calf raises
4x20x20kg

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


Senior Member

Status: Offline
Posts: 258
Date:
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Current Supplements:
------------------------------
Centrum
Met-Rx Whey 5lbs
ON Superior Amino 2222 tabs
GNC L-Glutamine Powder (unflavored - di masarap)
Good and Natural ZMA


Typical Off Day Diet (I eat every 2 to 3 hrs)
------------------------------
BreakFast : 2 servings Whey + 1 serving Skimmed Milk Powder + 1/2 cup Oats +H2O

2-3 hrs after: 3 egg sandwiches

Lunch (catering service) : 1/2 cup of rice + kahit anong ulam basta meat (pag pangit bili ako can of tuna)

2-3 hrs after: can of tuna + youghurt or 3 slices of bread. sometimes 4 egg whites + 1 whole egg with 4 slices of bread

Dinner: 1/2 cup of rice or 1 cup Oats + chicken + Olive Oil

2-3 hrs after: 2 servings skimmed milk + 1 serving Whey + H2O


Typical Workout Day Diet (same as above)
------------------------------
BreakFast : 2 servings Whey + 1 serving Skimmed Milk Powder + 1/2 cup Oats +H2O

2-3 hrs after: 3 egg sandwiches

Lunch (catering service) : 1/2 cup of rice + kahit anong ulam basta meat (pag pangit bili ako can of tuna)

2-3 hrs after: can of tuna + youghurt or 5 slices of bread. sometimes 4 egg whites + 1 whole egg with 4 slices of bread (Pre Workout)

PWO Shake : 2 servings Whey + 600ml Water + 1 serving Dextrose Powder

1hr to 1:30hr after
Dinner: 1/2 cup of rice or 1 cup Oats + chicken or beef or lamb + Olive Oil. minsan veg salad or bread + chicken meat or beef or lamb + Olive Oil

2-3 hrs after: 2 servings skimmed milk + 1 serving Whey + H2O



-- Edited by kingkaboodles at 21:16, 2005-02-17

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


Senior Member

Status: Offline
Posts: 258
Date:
Permalink  

17 FEBRUARY
Back & Traps:
Wide Grip Lat Pulldowns
15x80lbs
12x90lbs
10x100lbs
8x110lbs

One Arm DB Rows
12x10kg
2x10x15kg

Behind the Back BB Shrugs
12x35kg
12x40kg
12x45kg

Dead Lifts
3x10x45kg

Biceps:
BB Bicep curls (EZ curl Bar)
4x10x20kg

Hammer Curls
4x10x20kg

Forearms:
BB curls (EZ curl bar)
3x15x10kg

Reverse BB curls (EZ bar)
3x10x10kg


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


Senior Member

Status: Offline
Posts: 196
Date:
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According to your first entry you were huge,how is it now?Dramatic changes?

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kingkaboodles


Senior Member

Status: Offline
Posts: 258
Date:
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quote:
Originally posted by: billyboy
"According to your first entry you were huge,how is it now?Dramatic changes?"


dramatic changes.. hmm. well, people around me noticed the change. they were asking abt what i did. just told them i workout now, ate right, and supplemented properly. i still think i'm huge though. but @ 6'1" at 253lbs, i feel light. i can feel my rib cage now. and i can see my collar bone.

when i started my waist line was 46, then naging 44, then now 42-43 na sya. i can wear my old XXL shirts without bulging them up. mataas pa din BF%.

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


Senior Member

Status: Offline
Posts: 258
Date:
Permalink  

19 FEBRUARY
Chest:
Incline DB press
15x20kg
12x30kg
10x35kg
10x40kg

Incline Flys
2x10x20kg
2x10x30kg

Flat DB press
2x12x30kg
1x8x40kg

Flat Flys
2x10x20kg
1x10x25kg

Shoulders:
Arnold press
10x25kgs
10x30kgs
8X30kgs

BB front raises
10x10kgs
2x10x15kgs

Triceps:
DB kickbacks
15x5kg
2x12x10kg

Reverse Dips
3 sets X 10 reps




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


PBFB Admin

Status: Offline
Posts: 637
Date:
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quote:
Originally posted by: kingkaboodles
"

when i started my waist line was 46, then naging 44, then now 42-43 na sya. i can wear my old XXL shirts without bulging them up. mataas pa din BF%. "


Those are impressive numbers bud, nice to see your cut progress :D

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kingkaboodles


Senior Member

Status: Offline
Posts: 258
Date:
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thanks theveed. hirap magpapayat. kakatukso tuloy magpa lipo. hehehe


21 FEBRUARY

Legs:

DB Lunges
3x20x20kg

sissy squats
3x10reps (mahirap pa din )

Leg Curls
4x10x35kg

sitting BB Calf raises
3x40x40kg
(slow negatives)

ubos na whey supplement.

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


Senior Member

Status: Offline
Posts: 196
Date:
Permalink  

quote:
Originally posted by: kingkaboodles
"

dramatic changes.. hmm. well, people around me noticed the change. they were asking abt what i did. just told them i workout now, ate right, and supplemented properly. i still think i'm huge though. but @ 6'1" at 253lbs, i feel light. i can feel my rib cage now. and i can see my collar bone.

when i started my waist line was 46, then naging 44, then now 42-43 na sya. i can wear my old XXL shirts without bulging them up. mataas pa din BF%. "

With your height(to die for),once you get a bit more trimmer lakas dating mo pre.

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