BADASS in the MAKING

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  • dimzon03dimzon03 Posts: 1,529A-Class
    Chest and Bicep day (Febuary 18,2013)

    Flat Bench Press
    50lbs warm up-12reps-2sets
    100lbs-5reps-1set
    110lbs-5reps-2sets
    120lbs-5reps-1set
    130lbs-5reps-1set

    Incline Bench Press
    50lbs warm up-12reps-2sets
    100lbs-8reps-5sets

    Decline Bench Press
    100lbs-8reps-5sets


    Cable Crossover
    warm up-10lbs-20reps-1set
    60lbs-8reps-2sets
    80lbs-8reps-3sets

    Seated Machine Chest Press
    100lbs-10reps-2sets
    120lbs-10reps-2sets
    140lbs-10reps-2sets

    Barbell Curls
    30lbs-10reps-3sets
    40lbs-10reps-2sets

    Hammer Curls
    20lbs each hand-12reps-4sets

    Alternate Dumbbell Curls
    30lbs each hand-12reps-3set


    Shoulder and Traps day (Febuary 19,2013)

    DB Shoulder Press(each hand)
    20lbs-8reps-1set
    30lbs-8reps-4sets

    Machine Shoulder Press
    50lbs warm up-12reps-2sets
    100lbs-8reps-1set
    130lbs-8reps-2sets
    150lbs-6reps-2sets

    Side Lateral Raise(each hand)
    15lbs-10reps-4sets

    Shrugs
    warm up-50lbs-12reps-2sets
    120lbs-8reps-3set


    Back and Tricep day (Febuary 21,2013)

    Pull ups
    BW-8reps-3sets
    -6reps-3sets
    -4reps-2sets

    Deadlifts
    50lbs warm up-10reps-2sets
    100lbs-8reps-1set
    120lbs-8reps-1set
    140lbs-8reps-1set
    180lbs-6reps-2set
    200lbs-1rep-1set

    T-bar Row
    50lbs warm up-10reps-2sets
    100lbs-8reps-1set
    125lbs-8reps-2set
    150lbs-8reps-2set

    Triceps pulldown
    50lbs-10reps-1set
    70lbs-10reps-1set
    90lbs-10reps-2set
    100lbs-8reps-1set

    Triceps Dips
    BW-12reps-4sets


    Legs day (Febuary 23,2013)


    Squat
    50lbs warm up-10reps-2sets
    100lbs-8reps-1set
    110lbs-8reps-1set
    120lbs-6reps-1set
    130lbs-6reps-1set
    140lbs-6reps-1set

    Romanian DL
    100-8reps-1sets
    130-8reps-1set
    150-6reps-1set
    170-5reps-1set
    190-5reps-2set

    DB lunges(each hand)
    30lbs-10reps-5sets

    Leg Press
    100-10reps-1set
    110-10reps-1set
    120-8reps-3sets

    Leg extension
    100-8reps-5sets
  • JettieJettie Posts: 3,763B-Class
    Parang ang dami mo ginagawa? hehe ilang oras ka sir nag eehersisyo?

    Pero ayos ganda rin stats mo sir
  • dimzon03dimzon03 Posts: 1,529A-Class
    ^salamat po,,
    ayy sir magkakahiwalay ng date po yan...
    1 and half hour po ako nagbubuhat...
  • JettieJettie Posts: 3,763B-Class
    ah oo nga no, tanga lang hahaha
  • dimzon03dimzon03 Posts: 1,529A-Class
    ^hindi sir...dirediretso kasi post ko...
    pero yan nilagyan kona ng kulay para madali mabasa..hehe
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    try pushing 150-160 next workout bro dimzon sa squats i'm sure you can do it. wag katakutan ang weights (pero wag din maging "tanga" pag hindi din kaya hehehe). Nagke cave in pa din ba tuhod mo? musta ang nutrition?
  • allen101allen101 Posts: 5,102
    Good progress. Keep it up!
  • dimzon03dimzon03 Posts: 1,529A-Class
    try pushing 150-160 next workout bro dimzon sa squats i'm sure you can do it. wag katakutan ang weights (pero wag din maging "tanga" pag hindi din kaya hehehe). Nagke cave in pa din ba tuhod mo? musta ang nutrition?

    cge po sir try ko po mag 150...at sir pinipilit ko po na wag na mag cave in tuhod ko po gaya ng mga tinuro nyo, at flat lang po ang paa sa sahig...sa nutrisyon naman po, kain lang kain kasi po manipis pa..hehehe, salamt po sir DScheers
    allen101 wrote:
    Good progress. Keep it up!

    salamat sir allen :)
  • Mighty_OakMighty_Oak Posts: 3,940
    Nag text ako sayo Bro. See you on Friday na lang sa GWO para mabigay ko yung 2 bags ng PM7 mo.
  • dimzon03dimzon03 Posts: 1,529A-Class
    ^opo sir mighty,pasensya napo wala akong load ngayon..hehe
    sir 5pm po out ko pero pupunta parin po ako..kahit di napo ako makapagbuhat...
    maaabutan ko pa naman po kayo kasi diba kakain pa kayo sa tapat ng eurotel?
  • Mighty_OakMighty_Oak Posts: 3,940
    Kung mga 6:30 siguro nasa Mascu pa din kami nun.

    Mag undertime ka na lang minsan lang kamo! hahaha
  • JettieJettie Posts: 3,763B-Class
    Mighty_Oak wrote:
    Kung mga 6:30 siguro nasa Mascu pa din kami nun.

    Mag undertime ka na lang minsan lang kamo! hahaha

    This ! :lol
  • dimzon03dimzon03 Posts: 1,529A-Class
    ^cge sir papaalam ako,sana payagan para makasama din ako sda harlem shake ng grupo..hhehe
  • emon02emon02 Posts: 700
    ^undertime na yan lol. or halfday wahahaha.
    @jettie sama ka?
  • JettieJettie Posts: 3,763B-Class
    oo hahaha.. sana tama yung ginagawa ko na least mapagalitan ng masters.. pag 100% mali ginawa ko eh 100% din ako uulet sa program ko hehe
  • dimzon03dimzon03 Posts: 1,529A-Class
    emon02 wrote:
    ^undertime na yan lol. or halfday wahahaha.
    @jettie sama ka?

    ^hahaha pinoproblema ko na nga ngayun eh...
  • Mighty_OakMighty_Oak Posts: 3,940
    emon02 wrote:
    ^undertime na yan lol. or halfday wahahaha.
    @jettie sama ka?

    Ikaw din isa ka pa undertime na din yan! o kaya SL sayang lang pag di nagamit! hahaha
  • emon02emon02 Posts: 700
    hahahah onga eh. sayang kasi may 15k na medical bonus pag 0-1 SL e, 0 SL pa ko as of now. matagal tagal na supply din ng whey yun lolz pero try ko emergency leave para sa VL pumasok ang oras lol
  • dimzon03dimzon03 Posts: 1,529A-Class
    Monday (Heavy Day)

    Back Squats: 5 x 5
    100,120,130,140,150lbs

    Bench Press: 5 x 5
    100,110,110,120,120lbs

    Deadlifts: 5 x 5
    100,130,150,180,200lbs

    Incline Dumbbell Press: 2 x 20
    30lbs each hand

    Calf Raises: 3 x 30
    110lbs
  • kopikopi Posts: 690
    Tagal mong d nkapaglog sir :) good lifts though
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