"Great things take time"

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Comments

  • PainKillerPainKiller Posts: 165C-Class
    Alternate each WO, pag tapos ng 1st set s DL , lipat naman sa Squat ganun ba?
  • t4g4yt4g4y Posts: 1,674S-Class
    edited July 20

    Yes, dapat ganun ginawa ko kasi may 3 to 5 minutes naman na rest in between sets kaya pwede mag load at unload ng plates KASO di ko nagawa nung work out ko kasi tatlo kami sumabay sa barbell, kaya nakisabay nalang ako sa squat muna tapos sa later part ko na ginawa ang DL nung tapos na lahat sa BB.

    Post edited by t4g4y on
  • dimzon03dimzon03 Posts: 1,526A-Class

    @t4g4y said:
    June 19, 2017 Wednesday

    Deadlift/Squats(alternate each workout) -
    4 sets of 4-6 reps

    Lat pulldown(underhand grip) or weighted
    pull-ups or chin-ups- 3 sets of 6-10 reps

    Seated cable row - 3 sets of 6-10 reps

    Dumbbell curl - 3 sets of 8-10 reps

    Abs(superset two exercises) - 3 supersets of
    15-20 reps

    Calves(pick any) - 3 sets of 15-20 reps

    Rest period between sets = 2-3 minutes ex-
    cept for Abs and Calves which is 1 minute.
    You can go 3-5 minutes for Deadlifts and
    Squats

    Mukhang iba na atake mo sir sa training ah!

  • t4g4yt4g4y Posts: 1,674S-Class

    @dimzon03 said:

    @t4g4y said:
    June 19, 2017 Wednesday

    Deadlift/Squats(alternate each workout) -
    4 sets of 4-6 reps

    Lat pulldown(underhand grip) or weighted
    pull-ups or chin-ups- 3 sets of 6-10 reps

    Seated cable row - 3 sets of 6-10 reps

    Dumbbell curl - 3 sets of 8-10 reps

    Abs(superset two exercises) - 3 supersets of
    15-20 reps

    Calves(pick any) - 3 sets of 15-20 reps

    Rest period between sets = 2-3 minutes ex-
    cept for Abs and Calves which is 1 minute.
    You can go 3-5 minutes for Deadlifts and
    Squats

    Mukhang iba na atake mo sir sa training ah!

    uu sir hehehe may sinusundan lang na program, this is for 3 months (workout A, Rest day, workout B, rest day and repeat) ganyan ang approach, tignan ko kung uubra hehe.

  • dimzon03dimzon03 Posts: 1,526A-Class

    @t4g4y said:

    uu sir hehehe may sinusundan lang na program, this is for 3 months (workout A, Rest day, workout B, rest day and repeat) ganyan ang approach, tignan ko kung uubra hehe.

    Ayos yan sir! Goodluck!

  • t4g4yt4g4y Posts: 1,674S-Class
    edited July 23

    July 21, 2017 Friday

    Duration
    12:00 - 1:30 PM

    Workout A

    Bench press - 4 sets of 6-10 reps 60kg

    Military press dapat kaso may gumamit so DB press nalang - 3 sets of 6-10 reps 15kg each

    Dips or Close Grip Bench Press or Triceps 40kg
    pushdown - 3 sets of 8-12 reps

    Abs(superset two exercises) - 3 supersets
    of 15-20 reps - cable crunch and weighted double crunch.

    si sir na nasa likod di ko alam kung ano ang ginagawa nya hehehe

    Calves(pick any) - 3 sets of 15-20 reps

    Post edited by t4g4y on
  • cheesmackcheesmack Posts: 259B-Class

    @t4g4y said:

    @PainKiller said:
    Paps ask lang yang DL at squat mo same day mo ba yan ginagawa?

    yesir :)

    Instant cardio na 'to. Saraaaap!

  • t4g4yt4g4y Posts: 1,674S-Class

    July 24, 2017 Monday

    WOD

    Workout A :)

  • t4g4yt4g4y Posts: 1,674S-Class

    July 25, 2017 Tuesday.

    REST DAY

  • t4g4yt4g4y Posts: 1,674S-Class
    edited August 9

    July 26, 2017

    Wednesday

    Workout B

    Deadlift/Squats(alternate each workout) - 4 sets of 4-6 reps

    2xsqt/dl 60kg, 2xsqt/dl 70kg

    Lat pulldown(underhand grip) or weighted
    pull-ups or chin-ups- 3 sets of 6-10 reps

    Barbell row - 3 sets of 6-10 reps 30kg

    Dumbbell curl - 3 sets of 8-10 reps

    Abs(superset two exercises) - 3 supersets of 15-20 reps

    Cable crunches

    Rest period between sets = 2-3 minutes ex-
    cept for Abs and Calves which is 1 minute.
    You can go 3-5 minutes for Deadlifts and
    Squats

    Post edited by t4g4y on
  • jonarhanjonarhan Posts: 17E-Class
    t4g4y wrote: »
    Eto lang naiwang video ng squat ko sa cp, di naman din perfect hehe


    Sgv gym po ito kuya?
  • t4g4yt4g4y Posts: 1,674S-Class

    @jonarhan said:
    t4g4y wrote: »

    Eto lang naiwang video ng squat ko sa cp, di naman din perfect hehe


    Sgv gym po ito kuya?

    yesir, are you an sgvean?

  • jonarhanjonarhan Posts: 17E-Class
    t4g4y wrote: »
    @jonarhan said:
    t4g4y wrote: »

    Eto lang naiwang video ng squat ko sa cp, di naman din perfect hehe






    Sgv gym po ito kuya?





    yesir, are you an sgvean?

    Yes kuya pero resigned na ako since 2016. Nag gym din ako sa 2nd floor dati pag gabi. Sa tabi ng hr yung office ninyo diba? Haha ang lapit m lang sa gym. Pero nabasa ko journal nyo laki ng improvement last ko nakita ko kayo sa sgv mejo chubby kayo. Nag pa print kasi ako ng fs nun tas kayo kumuha ng yellow envelope. Pano ginagawa nyo para mabawasan yung taba sa tyan dun ako nahirapan kasi. Kung makikita mo journal ko may pic ako dun. Salamat :)
  • t4g4yt4g4y Posts: 1,674S-Class

    @jonarhan said:
    Yes kuya pero resigned na ako since 2016. Nag gym din ako sa 2nd floor dati pag gabi. Sa tabi ng hr yung office ninyo diba? Haha ang lapit m lang sa gym. Pero nabasa ko journal nyo laki ng improvement last ko nakita ko kayo sa sgv mejo chubby kayo. Nag pa print kasi ako ng fs nun tas kayo kumuha ng yellow envelope. Pano ginagawa nyo para mabawasan yung taba sa tyan dun ako nahirapan kasi. Kung makikita mo journal ko may pic ako dun. Salamat :)

    wala ka naman face dun sa pic mo pano kita makikilala nyan hahaha nice, we have another sgvean in the HAUS!

  • jonarhanjonarhan Posts: 17E-Class
    t4g4y wrote: »
    @jonarhan said:
    Yes kuya pero resigned na ako since 2016. Nag gym din ako sa 2nd floor dati pag gabi. Sa tabi ng hr yung office ninyo diba? Haha ang lapit m lang sa gym. Pero nabasa ko journal nyo laki ng improvement last ko nakita ko kayo sa sgv mejo chubby kayo. Nag pa print kasi ako ng fs nun tas kayo kumuha ng yellow envelope. Pano ginagawa nyo para mabawasan yung taba sa tyan dun ako nahirapan kasi. Kung makikita mo journal ko may pic ako dun. Salamat :)





    wala ka naman face dun sa pic mo pano kita makikilala nyan hahaha nice, we have another sgvean in the HAUS!

    Nahihiya kasi ako. Hhahaha madami ba taga sgv dito?
  • t4g4yt4g4y Posts: 1,674S-Class

    @jonarhan said:
    Nahihiya kasi ako. Hhahaha madami ba taga sgv dito?

    hahaha wag ka na mahiya, ako nga full blast pag mumukha ko ditto eh, go na post na para alam ko kung sino nag pa edit ng fs dati haha

  • jonarhanjonarhan Posts: 17E-Class
    t4g4y wrote: »
    @jonarhan said:
    Nahihiya kasi ako. Hhahaha madami ba taga sgv dito?





    hahaha wag ka na mahiya, ako nga full blast pag mumukha ko ditto eh, go na post na para alam ko kung sino nag pa edit ng fs dati haha

    Sige pag mag update ako journal. Haha
  • t4g4yt4g4y Posts: 1,674S-Class
    edited August 3

    July 31, 2017 Monday

    Duration
    12:00 - 1:30 PM

    Workout A

    5 minute warm up

    Bench press
    warm up set: 30kg 30 reps
    working set1 and 2: 50kg 12 reps
    working set 3 and 4: 60kg 12 reps

    Military press

    20kg 3 sets of 12 reps

    Triceps pushdown

    50kg - 3 sets of 12 reps

    Abs (superset two exercises)

    3 sets supersets
    Cable crunch 20 reps
    Hanging Leg raises 12 reps

    Calves
    3 sets of 15-20 reps
    Smith machine standing calf raise

    Done!

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,674S-Class

    August 4, 2017 Friday!

    NO GYM! N8ta!! Unavailable kasi nilagyan ng mga basot pinggan ng mga nag cater sa seseminar sa kabilang room hassle!

  • t4g4yt4g4y Posts: 1,674S-Class

    August 5 and 6 2017, Saturday and Sunday!

    Run and sprint

    Sakit ng hita ko hahahaha!

    Balik Intermittent Fasting ako tengene! kailangan nang tanggalin na talaga ang mga natitirang taba sa katawan para maging katulad ni sir @TryandTry101 nyahaha

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