It was a hard workout week!

Having no job for now gives me a lot of time to go to gym. I found a kindred fellow to go to gym with and now, we push each other to do sets and to work out our muscles without getting that "Hey Im tired of this let's hit the showers" feeling.
Personally, the hardest hit muscle for the week was my thigh muscles. My quads were given a total punishment with a routine courtesy of Arbuy, a muscle supplements store owner i also met this week.
He showed me how to use the quads machine to isolate my leg muscles. Instead of doing putting both my feet on the platform and pushing away, I was asked to push one leg at a time, doing 15 reps, on a 20 kg plate first on the right leg, then proceed, without rest, to do a plate lunge with right leg on the floor and left leg stretched behind. I was warned not to let my knees jut forward beyond my foot, it was tough! And I have to do 15 reps of this. The next set was on the left leg, same procedure, jumping to the lunge immediately after. I couldnt do three sets all continuously, by the 9th rep, my quads were screaming for rest and on my 3rd set, Arby had to help pull the platform on my feet to ease the burden.
That alone, combine with the squat which he taught me to do, with again, no knees jutting beyond my feet, would really build up my legs quite nicely. And it was something I had avoided doing. I guess that's why training does not equate comfort.
I also did a partial body combat class. My workout partner meanwhile patiently walked me through, corrected my bad form in throwing punches, uppercuts and jabs as well as basic kicks. Since he is a taekwondo black belter, he would know better how to do these. I willingly let myself be taught, though inside of me, I felt shame as at my age, I still coudnt throw a decent punch or kick like a real guy should.
So learning, learning is essential.
I also had my deadlift corrected, instead of doing bent knee deadlift, I should switch to stiff legged deadlift with back always straight to keep the correct form.

7 exercises for max strength and time management in the gym

If you wish to make maximum gains from your gym workout, make do with one hour sessions and stop burning up your muscle into a CATABOLIC state. Don't waste time on smaller exercises, instead use your time well. Here are SEVEN exercises from online fitness guru Vince Delmonte. Either you do this or you don't no excuses people!

My workouts so FAR this 2010

I am back now to blog about fitness and my supplements.

My workouts have now been more regular, thanks to me joining two gyms this year to date, gold's gym Timog

in addition to my fitness first passport membership.


I have bought two supplements after my whey protein, Muscletein whey ran out. I still have a whole jar of adreNOline left though.

These are:



It still remains to be sin the effects of these two supplements. But I still believe these are no placebo effects I will experience, I will grow, and I will be stronger in the gym when I work out.

I have started taken these two supplements last Saturday afternoon when I purchased them.
The Testosgrow pack contains 9 tablets to be taken in three days TID, with meals. Meanwhile the Amino acid tablets are four tablets three times a day. Costing 150 pesos and 1,300 respectively.

I have been reminded to keep a workout journal for my own use, so I have placed my workouts on the phone's notes section and now on here as well.

April 11:
Gold's Timog
1. Bi-angular Lat Row (lbs.) 84-120-156
2. Deadlift (kg) 60-80-90
3. Reverse shoulder barbell raise (lb) 30-40-50
4. shoulder Press MAchine (lb) 40-40

April 12:
FF AbsCBN
1. Pectoral Machine (kg) 60-80-80
2. Bicep Db. (lbs) 25-25-30
3. Machine Flyes - 30-30-45
4. Leg Raise Bench- 100 reps
5. Cable Chest- 30-40-50
6. Preacher curl - 10-20-20

April 20:
Gold's timog
1. Leg Extension (lbs.) 27.2-36.1-54.4
2. Incline chest Machine (lbs.) 75- 135-175
3. Pectoral Machine (lb.) 27.7- 54.4
4. Pull-ups (reps) 10 - 8- 10
5. Bicep Curl (bb) (lbs) 30-40-60
6. Biangular Lat Pull- 59.9 (lower), 10 reps Upper
7. Calf Raise (kg) - 76.2 - 87.1

no date:
FF RSC
1.Ten Mins.- run + row
2.Vertical Traction : 65-75-90
3. Pulldown Palm Front: 60-75-85
4. Leg Press Machine : 70-90-100

no date:
Gold's Galleria
1. ABS DB Leg raise: (5lbs weight) reps 20-20-20-20-20
2. Incline Leg PRess Machine (lbs): 90-90-140
3. Squat: (lbs) 70-90-120
4. Seated Calf Raise: (lbs) 60-60-60
5. Leg Curl machine: 80-95-110
6. Triceps Dips: reps 15-20-20
7. Plank: 100 counts times 3 sets