Name is Rolliz Pangilinan 21 years of age and just trying to get big uh guess. I started a log in here a while ago but with too many things on my plate I was never able to really keep up or even post one update haha. Now that I finished two shows this year and everything is really just settling down ( THANK GOD ) I hope to keep a good off season log and really track my gains and hopefully get some input on coming in a more improved version of myself in the years to come. Just gonna post some of my pics so some of ya'll have an idea of what I looked like in my very short bodybuilding career.
placed pretty well
got 1st in first show this year and 3rd on my last show
all pics were from my last show ( dun feel like grabbing more pics )
last year i weighted 143
this year i cam in at 150 and alot more seperation on quads and condition was overall better. I cant deny my love for bodybuilding, but I am very willing to take a long break from stepping on stage to let my body grow and mature and also get school out of the way :X
so yeah......gots meeh some upper tommorow for monday ^^
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12-05-2011, 12:06 AM #1
"GET BIG OR GET DEAD" OFF season log
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12-05-2011, 11:43 AM #2
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12-05-2011, 09:02 PM #3
12/5/2011
UPPER
BARBELL bent over rows
135 x 5
225 x 5
225 x 5
275 x 3 (FAIL) meh
225 x 5
Pull ups Wide arms
5 - 3 seconds
5 - 3 seconds
5 - 3 seconds
Dumbbell Rows
85 x 5
85 x 5
85 x 5
Dumbbell Bench Press
95 x 5
115 x 5
125 x 5 (PR)
Incline Bench
150 x 5
175 x 5
205 x 5
Incline Hammer Strength Press
180 x 5
270 x 5
360 x 5
Shoulder Press
85 x 5
90 x 5
90 x 5
Upright Rows
90 x 8
100 x 6
100 x 6
Ez Bar Curls
90 x 8
110 x 8
110 x 8
Tricep Rope Pullldowns
160 x 6
160 x 6
160 x 6
Feels weird to not be lean T.T gym with a t shirt 3 sizes too big never felt so good.
cyeah..
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12-05-2011, 11:12 PM #4
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12-05-2011, 11:26 PM #5
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12-06-2011, 09:35 PM #6
Lower
stretched
squat pause reps
135 x 10 warm up
225 x 10 warm up
315 x 5
315 x 5
315 x 5
FELT EXTREMELY TIGHT!!!!!
stretched some more T.T
deficit deads 3 inches
135 x 10 warm up
275 x 5
325 x 5
345 x 3
leg extensions
140 x 8
150 x 8
160 x 8
lying hamstring curls
90 x 8
110 x 8
90 x 8 bitched out X)
Barbell Hip thrust
135 x 12
135 x 12
135 x 12
Rope cable thing for my glutes >.<
9 x 10
10 x 10
10 x 10
SERIOUSLY STRETCHED whole left side feels tights and tangled......sux
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12-08-2011, 09:47 PM #7
BACK and SHOULDERS
Ez Curl Bar Rows
115 x 10
185 x 3
205 x 3
205 x 3
225 x 3
245 x 3
245 x 3
Weighted Pull ups
45 x 10
90 x 8 spot reps last 4
90 x 8 spot reps last 4
Hammer strength Lat Pull Downs
225 x 8
295 x 8
315 x 8
T bar Rows
90 x 12
180 x 12
205 x 12
225 x 12
Single Arm Side Lateral Raises
45 x 6
45 x 6
45 x 6
Standing Dumbbell Presses
45 x 10
50 x 10
50 x 10
Ez Bar Pull Overs
90 x 8
110 x 8
110 x 8
Max Set pull ups
20 :/
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12-08-2011, 11:17 PM #8
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12-10-2011, 03:57 PM #9
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12-11-2011, 05:07 AM #10
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12-11-2011, 05:12 AM #11
Looking impressive in those photos mate! How much size are you aiming to put on? Will be pretty interested to see what your diet is like too.
NICK CHEADLE FITNESS
Website - www.nickcheadlefitness.com
******** - www.********.com/nickcheadlefitness
Instagram - nickcheadlefitness
Twitter - nickcheadlefit
Email - nick@nickcheadlefitness.com
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12-11-2011, 05:52 PM #12
Thanks bro ^^ just gonna try my best to keep up
Thanks bro! erm i dont plan on competing for atleast 2 years but im not quite sure how much size i want, just gonna work my ass off for this off years and hopfuly come back on stage a whole different bodybuilder .
12/10
Chest and Arms HYPER
speed dumbell chest press
60 x 10 warm up
80 x 3
85 x 3
90 x 3
95 x 3
95 x 3
95 x 3
Incline Benchpress
135 x 10
185 x 10
185 x 10
185 x 10
Cable Flies
70 x 10
70 x 10
70 x 10
Ez bar Bicep Curls
90 x 10
110 x 8
110 x 8
110 x 8
Isolation curls
45 x 10
45 x 10
45 x 10
Hammer Curls w/ straps
60 x 10
80 x 8
80 x 8
80 x 8
Skull Crushers
80 x 10
80 x 10
80 x 10
tricep kick backs (LOATHE THIS CRAP)
20 x 8
20 x 8
20 x 8
Seated Dip Machines
225 x 8
225 x 8
225 x 8
First time working out by myself in a while. I love having a workout partner, but I do miss being able to just have some "me" time (NO HOMO) in the gym. FELT nyce.
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12-11-2011, 06:42 PM #13
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12-11-2011, 07:37 PM #14
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12-11-2011, 09:18 PM #15
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12-12-2011, 01:00 PM #16
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12-12-2011, 10:06 PM #17
bah send the address and we'll plan ahead for next time if thats cool?
12/12
LOWER today
bottom squats pins at 5 i believe..
135 x 10
225 x 10
295 x 5
315 x 5
365 x 3 eyes bulging from socket at this point X)
Dead lifts
135 x 10
285 x 5
345 x 5
395 x 3
Leg extensions
140 x 10
140 x 10
140 x 10
Lying hamstring curls UGH
100 x 10
100 x 10
110 x 10
Good mornings ( just started these .... they're hard..)
50 x 10
50 x 10
50 x 10
Super set hip abductor machines and calve machines
Total sets 6
2 sets each machine
20 reps each set
2 misc calv machines
AWESOME STRETCH MACHINES
DONE!
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12-13-2011, 06:32 PM #18
12/13
with ENERGY AT AN ALL TIME HIGH AND MEALS BEING EATEN LIKE A MADMAN !!!!!!!
I end up w/ a stomach flu......throwing up all last night and majority of the morning.......sucks to have the drive and fire to go and tear up some uppah power and know that staying home and focusing on getting better is the much better choice >.<
feelsbadbro.
hopefully feel better by tommorow.
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12-14-2011, 10:37 PM #19
felts much better today so i decided to go hit the gym
upper
felt significantly weaker today since didn't eat much last night X) but overall had a good workout
barbell Rows
135 x 10
225 x 5
205 x 5
205 x 5
Weighted pull ups close grip
45 x 5
90 x 5
90 x 5
90 x 5
hammer strength lat machine
4 x 8
Lat pull down
170 x 10
170 x 10
170 x 10
DB benchpress
60 x 10
90 x 10
120 x 5 (feels HEAVY AS FUHK ) no grip strength for some reason thinking the pull ups worked pretty hard on the negatives >.<
90 x 10
Incline bench
125 x 10
205 x 5
205 x 5
205 x 5
Cable flies from bottom for muh underboob
40 x 8
40 x 8
40 x 8
50 x 8
Incline DB flies
50 x 10
50 x 10
50 x 10
EZ BAR curls
3 sets by 10
TRICEP rope pull downs
3 sets by 10
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12-15-2011, 10:36 PM #20
Lower Hyper
LOOKEd like a bum in the gym today ...it was pretty sweet
still recovering from stomach flu i guess felt terrible earlier at work.....felt bad/decent at gym so supah short workout.
surprisingly lasted long tho....stayed at the gym for like an hour and half.
Speed deads
135 x 12 warm up
250 x 3
300 x 3
320 x 3
330 x 3
330 x 3
330 x 3
Speedo squats
135 x 10
185 x 3
225 x 3
235 x 3
235 x 3
235 x 3
235 x 3
Barbell Glute Raises ..( really diggin these....i need an ass)
135 x 10 x 3
misc calf machines
15-20 min stretchin
doneskies
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12-18-2011, 06:39 PM #21
12/16
back and shoulder hyper
pullups
15 x 3
Dumbell rows
70 x 10
70 x 10
70 x 10
Hammer strenght misc
10 x 3
t bar rows
8 x 4
shoulders
single arm side lateral raises
50 x 6
65 x 6
65 x 6
Front underhand raises
45 x 6
55 x 6
60 x 6
60 x 6
dumbell shrugs
super set in between shoulder excercises
upright raises ez bar
110 x 10
110 x 10
110 x 10
Random rear delt exercises
8 x 3
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12-18-2011, 06:46 PM #22
Chest and arms hyper
benchpress
135 x 10 warm up
185 x 3
205 x 3
225 x 3
225 x 3
245 x 3
245 x 3
265 x 3
incline dumbell chest press
50 x 10 warm up
85 x 8
95 x 8
95 x 8
cable flies
70 x 10
95 x 10
100 x 10
100 x 10
dumbell hammer curls
55 x 10 warm ups
75 x 8
85 x 8
85 x 8
ez bar curls
110 x 10
110 x 10
110 x 10
straightbar curls on cable machine
10 x 3
Skull crushers
80 x 10
80 x 10
80 x 10
rope pull downs
10 x 3
ez bar tricep pull downs
10 x 3
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12-18-2011, 07:56 PM #23
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12-19-2011, 11:57 AM #24
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12-19-2011, 12:15 PM #25
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12-19-2011, 09:16 PM #26
this....^^
http://www.simplyshredded.com/mega-f...ated-2011.html
LOWER powah
all my water weight from epicbinge ( well not that epic ) is almost completely gone and to my surprise
my weight isnt that bad 155 in the morning so yeah! woohoo
felt like just taking a look at what kind of weight i can put up today!! felt a ton of food come up during my deads and squats but nontheless a great work out.
Deadlift
135 x 10
205 x 8
275 x 3
345 x 3
395 x 3
415 (PR) x 1 attempted a second rep....got half way and FAILED!!!
Squats
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
385 x 1 ( PR at current weight
Leg extensions
225 x 12
225 x 12
225 x 12
Lying hamstring curls machine
150 x 12
150 x 12\
150 x 12
Hack squats
10 x 3
Dumbell stiff leg deads
100 x 8
125 x 8 (PR)
125 x 8 (PR) serious push btw!
Hip abductor machines inside and out
2 sets of 15 each machine
misc calf machines
4 sets 10 reps
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12-19-2011, 09:19 PM #27
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12-19-2011, 10:05 PM #28
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12-19-2011, 10:09 PM #29
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12-19-2011, 10:13 PM #30
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