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"Great things take time"

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  • jonarhanjonarhan Posts: 17E-Class
    t4g4y wrote: »
    August 4, 2017 Friday!

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

    Kuya lagi naman nila ginagawa yan lalo na pa may seninar. Haha kainis nga yan lagi ko na experience yan pag nag gym ako dati jan haha
  • t4g4yt4g4y Posts: 1,845S-Class
    edited August 2017

    @jonarhan said:
    t4g4y wrote: »

    August 4, 2017 Friday!

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


    Kuya lagi naman nila ginagawa yan lalo na pa may seninar. Haha kainis nga yan lagi ko na experience yan pag nag gym ako dati jan haha

    Uu nga eh, ok lang kasi dati dahil araw araw ako nag ggym kaya ok lang na minsan unavailable ang gym natin, eh ngayong MWF na ang bagong program ko hassle na kasi nabawan ng isang araw ang wo hehehe

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,845S-Class
    edited August 2017

    August 7, 2017 Monday

    FASTED Workout *Intermittent Fasting

    WOD

    Workout A

    5 minute warm up

    Bench press

    warm up set: 30kg 12 reps

    4sets
    working set1 and 2: 50kg/60kg 8 reps
    working set 3 and 4: 65kg 6 reps

    Overhead press

    DB
    17kg each 3 sets of 12/10/8 reps

    Triceps pushdown

    50kg - 3 sets of 8/10/7 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

    hehe ramdam ang decline ng strength pag fasted

    Done!

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,845S-Class

    August 8, 2017

    REST DAY

  • t4g4yt4g4y Posts: 1,845S-Class

    August 9, 2017

    Workout B

    Pinilit ko lang kahit mahina katawan ko due to diarrhea (I know mali hehe), pero na guiguilty kasi ako pero di ko na ginawa ang calf raises na last part ng workout. Nag shower nalang, bumalik sa area at natulog habang may 30 minutes pa remaining bago mag end ang lunch break.

    Gatorade!

  • dimzon03dimzon03 Posts: 1,542A-Class

    @t4g4y said:
    August 9, 2017

    Workout B

    Pinilit ko lang kahit mahina katawan ko due to diarrhea (I know mali hehe),

    Parang wala namang mali para sakin!
    Dyan minsan nasusubok kung gaano ka kadesidido hahahha

  • t4g4yt4g4y Posts: 1,845S-Class

    @dimzon03 said:

    @t4g4y said:
    August 9, 2017

    Workout B

    Pinilit ko lang kahit mahina katawan ko due to diarrhea (I know mali hehe),

    Parang wala namang mali para sakin!
    Dyan minsan nasusubok kung gaano ka kadesidido hahahha

    hahahaha latang lata kasi ako nun sir lol

  • TryandTry101TryandTry101 Posts: 609A-Class

    @t4g4y hindi ba na sikip at yung parang na ngininig ab mo sa superset ab workout? ako kasi kapag matagal walang ab workout ilang 2 set pa lang ganun na nararamdaman ko,at kapag matagal na wala na pero kapag sinupuerset ko andun n nmn at parang hinihila rin pataas lol kya minsan ayoko mag ab workout pero kailangan

    Those who stay will be CHAMPIONS..Stay natty til I can..lol

  • t4g4yt4g4y Posts: 1,845S-Class

    @TryandTry101 said:
    @t4g4y hindi ba na sikip at yung parang na ngininig ab mo sa superset ab workout? ako kasi kapag matagal walang ab workout ilang 2 set pa lang ganun na nararamdaman ko,at kapag matagal na wala na pero kapag sinupuerset ko andun n nmn at parang hinihila rin pataas lol kya minsan ayoko mag ab workout pero kailangan

    hindi naman paps @TryandTry101 , usually cable crunch, double crunches with dumbbell, hanging bent knee leg raises

  • t4g4yt4g4y Posts: 1,845S-Class
    edited August 2017

    Monday August 14, 2017

    Workout B

    Squats

    Warm up set 30kg
    4 sets of 4-12 reps
    40kg/50kg//60kg/70kg

    Pull-ups

    3 x 5 reps (hahaha ang weak ko talaga sa pull ups, pero sige lang lalakas din ako, dasal at tiwala lang hahaha)

    Barbell row
    3 sets of 8 reps 30kg

    Dumbbell curl
    3 sets of 8 reps 17kg each

    Abs (superset two exercises) -
    4supersets of 15-20 reps
    2hanging bent knee raises/2x ab roller bw
    2xdouble crunches+dumbbel/2x ab roller bw

    SM machine Calf raises 3 sets 15-20 reps 30kg

    Post edited by t4g4y on
  • TryandTry101TryandTry101 Posts: 609A-Class
    @t4g4y baka ako lang talaga nakakaramdam nun heheh anyway deadhang ba yung pull up mo paps?

    Those who stay will be CHAMPIONS..Stay natty til I can..lol

  • t4g4yt4g4y Posts: 1,845S-Class
    edited August 2017

    @TryandTry101 said:
    @t4g4y baka ako lang talaga nakakaramdam nun heheh anyway deadhang ba yung pull up mo paps?

    hahaha di ako sigurado paps eh basta pull up lang medyo wide eh haha. Next time mag pa video ako tignan ko kung tama pinagagawa ko hehehe

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,845S-Class
    edited August 2017

    August 16, 2017

    Workout A (fasted - IF)

    5 minute warm up

    Bench press

    warm up set: 40kg 12 reps

    4 working set
    set1, set 2 = 50kg/60kg 12 reps
    set3, set4 = 70kg 5 reps

    Military press
    30kg 2 sets of 12/10 reps
    Overhead press
    DB 17kg each 8 reps

    Triceps pushdown

    50kg/54kg/58 - 3 sets of 10/8/3 reps

    Triceps dips
    bw 2 x 12,10

    3supersets of 15-20 reps
    3xdouble crunches+dumbbel/2x ab roller bw

    SM machine Calf raises 3 sets 15-20 reps 30kg

    Done!

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,845S-Class

    August 17, 2017

    Rest Day

  • t4g4yt4g4y Posts: 1,845S-Class
    edited August 2017

    August 18, 2017
    Friday

    Workout B

    Deadlift

    Warm up set 40kgx12
    4 sets of 4-12 reps
    50kgx12/60kgx12//70kgx8/80kgx8

    Pull-ups

    3 x 7 reps (mixed pull up and chin ups)

    Barbell row
    3 sets of 8 reps 30kg

    Dumbbell curl
    3 sets of 8 reps 17kg each

    Abs (superset two exercises) -
    3supersets of 15-20 reps
    3xdouble crunches+dumbbel/2x ab roller bw

    SM machine Calf raises 3 sets 15-20 reps 30kg

    My Gym buddies :)

    Post edited by t4g4y on
  • asunciongianasunciongian Posts: 46E-Class
    t4g4y wrote: »
    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

    Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
  • t4g4yt4g4y Posts: 1,845S-Class

    @asunciongian said:
    t4g4y wrote: »

    July 26, 2017

    Wednesday

    Workout B


    Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise

    yep! try ko lang, baka mag work :), dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha

  • asunciongianasunciongian Posts: 46E-Class
    t4g4y wrote: »
    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

    Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
    t4g4y wrote: »
    @asunciongian said:
    t4g4y wrote: »

    July 26, 2017

    Wednesday

    Workout B



    Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise





    yep! try ko lang, baka mag work :), dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha

    Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
  • t4g4yt4g4y Posts: 1,845S-Class

    @asunciongian said:
    t4g4y wrote: »

    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


    Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise t4g4y wrote: »

    @asunciongian said:
    t4g4y wrote: »

    July 26, 2017

    Wednesday

    Workout B



    Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise





    yep! try ko lang, baka mag work :), dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha


    Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?

  • t4g4yt4g4y Posts: 1,845S-Class
    edited August 2017

    @asunciongian said:
    t4g4y wrote: »

    Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?

    Binili ko yung Lite vesion which is 1$/50php, ang full vesion is i think mga 2k.

    Post edited by t4g4y on
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