AG's Summer Journal - Philippine Bodybuilding and Fitness Board

AG · Member

AG's Summer Journal

AG · Member

Bakit pala ganun, naka double space posts ko?

02/21/05 (push-pull section)

BB Deep Squats:

1 x 20 x 100

4 x 15 x 130

Leg Extensions:

5 x 10 x 100

BB Flat Bench Press:

1 x 15 x 100

1 x 12 x 130

1 x 10 x 150

1 x 08 x 160

1 x 06 x 170

AG · Member

02/22/05

EZ Curls (preacher style):

1 x 15 x 20

1 x 12 x 30

1 x 10 x 40

1 x 08 x 50

1 x 06 x 60

Bent over DB rows:

1 x 15 x 30

1 x 12 x 40

1 x 10 x 50

1 x 08 x 60

1 x 06 x 80

Close grip (palm in) pullups:

4 x 6

1 x 5

1 x 4

AG · Member

02/23/05

Light Cardio/Rest Day:

Crunches (using e-z crunch):

1 x 25

4 x 35

Leg raise:

5 x 15

Stationary bike, light resistance 20 mins.

AG · Member

Nutrition:

02/22/05
- non-fat milk and protein shake, multi-vitamins
- taho with syrup
- nilagang baka (laman) and cabage, 1/2 cup white rice
- boiled sweet potato with grated fresh coconut
- hopia munggo
- pre workout meal = ice creme and whole wheat toast
- post workout meal = low fat milk and whey protein

02/23/05
- low-fat milk and multivitamins
- beefstew and asparagus, fresh mango juice
- 1 can tuna in oil
- lean ground pork with tomatoes diced potatos and carrots and herbs, focacia (about 3 x 4 in)
- nap-time low-fat milk and pastillas (can't resist)

02/24/05
- low-fat milk and miltivitamins
- garlic fried rice, 2 whole sunnyside ups, 3 pcs sardines in olive oil (spanish sardines)
- Fried Fish and nilagang tahong with dahon(di ko lam kung anong dahon yun)
- later
- later
- later

-- Edited by AG at 14:36, 2005-02-24

kingkaboodles · Senior Member

good luck on your goals AG!

have you tried editing your posts para maging single-spaced? anyhow, treat your personal journal as your personal thread na din.

theveed · PBFB Admin

Yes, you can post whatever you want to log sa section na to, makes tracking your goals much simpler (and of course, you get encouragement from the others hehe)...

Based on your stats, they're quite good, 43 chest and 32 waist :)

I should measure mine sometime hehe although my waist (or lack of it) has always been big :P

AG · Member

Thanks guys, and thanks for visiting my journal also

The 32in waist measurement was taken with an empty belly (no food nor water). In the evening, or the late afternoon, the size can go up to 34" depending on how delicious lunch was

I have some details to post but will do it tomorrow.

-- Edited by AG at 17:01, 2005-02-28

AG · Member

02/24/05

Wide grip pull-ups: 6 x 6 x bw

Deadlifts:

1 x 15 x 100

1 x 12 x 130

1 x 10 x 150

1 x 08 x 170

5 x 06 x 200

DB bent-over rows:

1 x 15 x 30

1 x 12 x 40

1 x 10 x 50

1 x 08 x 60

5 x 06 x 60

AG · Member

02/25/05

Seated DB OH Press:

1 x 15 x 20

1 x 12 x 25

1 x 10 x 30

1 x 08 x 40

1 x 06 x 50

Standing BB OH Press:

5 x 6 x 100

Seated Tricep Curls:

5 x 08 x 25

02/26/05

Standing BB Calf Raise:

1 x 30 x 100

1 x 15 x 140

1 x 10 x 170

1 x 08 x 200

3 x 06 x 220

BB Shrugs:

5 x 15 x 100

AG · Member

02/28/05

Squats:

5 x 15 x 120lbs

Leg extensions:

5 x 08 x 100

Leg curls:

5 x 08 x 70

30mins medium resistance stationary bike.

03/01/05

Flat Bench BB Press:

1 x 12 x 100

1 x 10 x 130

1 x 08 x 150

1 x 06 x 170

1 x 04 x 180

1 x 02 x 190

1 x 00 x 200 (cant lift - needs assistance) REST

1 x 01 x 195

Push-ups:

5 x 20

03/02/05

Close grip pull-ups:

6 x 6 x bw

Bent DB Rows:

1 x 15 x 30

1 x 12 x 40

1 x 10 x 50

5 x 08 x 60

Reverse DB Flyes

1 x 08 x 10 lbs

1 x 08 x 15

1 x 07 x 20

1 x 06 x 25

1 x 04 x 30 (form's no good)

03/03/05

REST DAY

theveed · PBFB Admin

Reverse DB Flyes ano yun pre?

kingkaboodles · Senior Member

AG, are you referring to bent over db flyes? or ito ba yung nakadapa sa bench tapos db flyes?

AG · Member

Reverse DB Flyes: or 'supported reverse DB flyes'

Use an inclined bench, dapa ka dre with DBs on both hands to the floor. From that position lift them both till parallel to the floor, while keeping elbows stragiht - use moderate weight and repetition. I was told that it's a good rear deltoid exercise. Try it guys it's good!

theveed · PBFB Admin

Ah, i call it lying rear laterals hehe.