"GET BIG OR GET DEAD" OFF season log

[daboboy]

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 ^^

[bigryan03]

Love the title lol! IN and first!

[daboboy]

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..

[domingochavez]

Damn dude you got SHREDDED! Very nice work.

And yes filling out shirts again feels good after prep, just not the belt getting tighter :P

[daboboy]

Love the title lol! IN and first!

got a tshirt made haha ^^ thanks

Damn dude you got SHREDDED! Very nice work.

And yes filling out shirts again feels good after prep, just not the belt getting tighter :P

thanks man yeapz gonna be a VERY long off season >.< gonna buy like 5 new pairs of pants lol

[daboboy]

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

[daboboy]

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 :/

[hisam]

get big or get dead

[daboboy]

12/09/2011

Lower Hyper

Long day/short gym day

Speed Deads

135 x 10
205 x 10

300 x 3 x 6

Speed Squats

135 x 10

225 x 3 x 6

Leg extensions

130 x 8
140 x 8
140 x 8

Lying hamstring curls

90 x 10
90 x 10
90 x 10

Misc Calf Machines

[NattyFLEX]

In for a hell of a ride bro!

[tlrmde]

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.

[daboboy]

In for a hell of a ride bro!

Thanks bro ^^ just gonna try my best to keep up

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.

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.

[TeamIronClad]

You have good size do you arms for sure bud.

[zmcdole]

What's up bro? Let me know when you wanna start getting real strong!!!

[daboboy]

You have good size do you arms for sure bud.

Thanks and will do !

What's up bro? Let me know when you wanna start getting real strong!!!

lol sup zack didnt even realize it was you >.< sick back dbl bi..ive got tons of man love for it ( no homo ) and to answer you questions how bout now? haha

[zmcdole]

Thanks and will do !




lol sup zack didnt even realize it was you >.< sick back dbl bi..ive got tons of man love for it ( no homo ) and to answer you questions how bout now? haha

I'll be in my garage tonight doing deadlifts. I'll probably start around 7 if you wanna come by. I'll pm you my address if you want.

[daboboy]

I'll be in my garage tonight doing deadlifts. I'll probably start around 7 if you wanna come by. I'll pm you my address if you want.

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!

[daboboy]

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.

[daboboy]

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

[daboboy]

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

[daboboy]

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

[daboboy]

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

[BaFtub]

Beast! I remember your pics in the contest section...subbed!

[guatebuilder]

Interesting Off season log dude

couple of question for you

why are you using this specific workout, does work best for you?
are you trying to put more emphasis on a bodypart with this workout?

[guatebuilder]

Goes a bit so:

day 1 upper
day 2 lower
day 3 off
day 4 back/shoulder
day 5 lowe hyper
day 6 chest/arms hyper
day 7 off

then you repeat the same workout but in a different order, right?

and..what is the diff between you non hyper and "hyper" workouts?

[daboboy]

Goes a bit so:

day 1 upper
day 2 lower
day 3 off
day 4 back/shoulder
day 5 lowe hyper
day 6 chest/arms hyper
day 7 off

then you repeat the same workout but in a different order, right?

and..what is the diff between you non hyper and "hyper" workouts?

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

[daboboy]

Beast! I remember your pics in the contest section...subbed!

thanks bro! means a lot coming from a man that can lift crazy weight and look amazingly shredded ....just gonna try to keep up and just follow your footsteps!

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[daboboy]

well this is what my fat ass is looking like lately >.<










QUICK someone get him a cheeseburger X)