"Great things take time"

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  • t4g4yt4g4y Posts: 1,670S-Class

    August 21, 2017
    Sunday.

    Done sprinting/running
    woke up at 6:30 am, warm up/stretching at 6:45, run/sprint at 7:00, done by 7:15

  • t4g4yt4g4y Posts: 1,670S-Class
    edited September 14

    @PainKiller said:
    Alternate each WO, pag tapos ng 1st set s DL , lipat naman sa Squat ganun ba?

    @PainKiller I'm sorry, i was wrong about this. let me correct it, WO B Monday/Deadlift, WO B Friday/Squat. That's how it's suppose to be.

    Post edited by t4g4y on
  • asunciongianasunciongian Posts: 42E-Class
    t4g4y wrote: »
    @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.

    Haha yan din ung binili ko mahal na kasi ung full version eh, mahahalata mo na prang medyo liliit ung arms mo kasi focus sya sa fast twitch muscle fiber but andun naman ung strength

  • t4g4yt4g4y Posts: 1,670S-Class

    Haha yan din ung binili ko mahal na kasi ung full version eh, mahahalata mo na prang medyo liliit ung arms mo kasi focus sya sa fast twitch muscle fiber but andun naman ung strength

    by the way, wala ka pang Personal Journal, gawa ka na!

  • t4g4yt4g4y Posts: 1,670S-Class

    August 22, 2017
    Tuesday

    Workout A (fasted WO)

    5 minute warm up

    Bench press
    4sets
    working set1 and 2: 50kg/60kg 12 reps
    working set 3 and 4: 70kg 4 reps

    Overhead press
    DB 17kg each, 3 sets of 12/12/10 reps

    Triceps pushdown

    50kg/54kg/54kg - 3 sets of /10/7 reps

    Abs (superset two exercises)

    3 sets supersets
    Cable crunch x 15 54kg
    Ab roller x 10 bw

    Calves
    Smith machine standing calf raise
    3 sets of 20 reps

    Done!

  • t4g4yt4g4y Posts: 1,670S-Class
    edited August 23

    August 23, 2017
    Wednesday

    It's suppose to be my rest day, pero binawi ko ang Monday since Holiday at di ako nakapag gym.

    Workout B (fasted WO)

    Deadlift
    12x12x3x3 = 70kg/80kg//100kg/100kg

    Chin-ups
    3sx8,7,6

    Dumbbell curl
    3 sets of 8 reps 17kg each

    Abs (superset two exercises) -
    2xdouble crunches+dumbbel/2x ab roller bw

    Done

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,670S-Class
    edited August 24

    August 24, 2017

    Thursday

    REST DAY!

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,670S-Class

    August 25, 2017
    Friday

    Workout A (fasted WO)

    nakalimutan ko I log agad lol

  • t4g4yt4g4y Posts: 1,670S-Class
    edited August 30

    August 28, 2017

    Monday Holiday

    6:30 am-700am

    Run/Sprint 30mins

    done

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,670S-Class
    edited August 30

    August 30, 2017

    Wednesday

    Workout A (fasted WO)

    Bench press

    warm-up set
    30kgx12, 40kgx12

    working set
    4sets
    working 60kgx12,70kgx4/70kgx4/70kgx4

    Military press
    BB 30kg , 3 sets of 8/8/8 reps

    Triceps pushdown

    54kg - 2 sets of 10/8 reps
    weighted triceps dips 10kg x20
    parallel bar triceps dips bw x 8

    Abs (superset two exercises)

    3 sets supersets
    double crunch + dumbell
    Ab roller x 10 bw

    Calves
    Smith machine standing calf raise
    3 sets of 20 reps

    at some point may decline talaga ng strength, lalo na sa bb bench press at triceps exercise :)

    Done!

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,670S-Class

    August 31, 2017

    Thursday!

    I'ts supposed to be my WO B dahil mag long weekend nanaman, kaso tinambakan ng upoan ang Gym at may "Gym not available" nanaman na notice sa pintuan. Kasi sa kabilang room may interview ang abs-cbn, kung minamalas ka naman oh. BUSET!!! hehehe

  • TryandTry101TryandTry101 Posts: 376B-Class
    nagpa interview kana lang sana paps hehehe
  • t4g4yt4g4y Posts: 1,670S-Class

    @TryandTry101 said:
    nagpa interview kana lang sana paps hehehe

    wahahaha mahal TF ko lol hahaha

  • t4g4yt4g4y Posts: 1,670S-Class

    September 4, 2017
    Monday

    Workout B (fasted WO)

    Deadlift
    warm up set 30kg

    for comparison only

    Previous workout: 12x12x3x3 = 70kg/80kg//100kg/100kg

    Today : 12x12x12x3 = 50kg/60kg/70kg/105kg

    sh*t di ko na dala previous record ko kaya dapat nag start na ako sa 70kg pffft weak!!

    pull-ups
    3sx4 lol hirap

    Dumbbell curl
    3 sets of 8 reps 17kg each

    Abs (superset two exercises) -
    2xdouble crunches+dumbbel/2x ab roller bw

    done

  • t4g4yt4g4y Posts: 1,670S-Class

    September 6, 2017

    Wednesday

    Workout A (fasted WO)

    Bench press
    warm-up set
    30kgx12

    working set
    4sets
    working 60kgx12,70kgx4/70kgx4/75kgx4

    Military press
    before: BB 30kg , 3 sets of 8/8/8 reps
    now BB 30kg , 3 sets of 7/7/4 reps medyo exhausted ako dito ewan ko kung bakit

    Triceps pushdown

    54kg - 2 sets of 8/8 reps
    rpt 58kgx3, 54kgx 2, 50kgx2

    Abs (superset two exercises)

    3 sets supersets
    Hanging knee raises x15
    Ab roller x 12 bw

    Calves
    Smith machine standing calf raise
    3 sets of 20 reps

    Done!

  • t4g4yt4g4y Posts: 1,670S-Class

    September 7, 2017

    Thursday

    REST DAY

  • dimzon03dimzon03 Posts: 1,525A-Class

    @t4g4y said:

    working set
    4sets
    working 60kgx12,70kgx4/70kgx4/75kgx4

    Military press
    before: BB 30kg , 3 sets of 8/8/8 reps
    now BB 30kg , 3 sets of 7/7/4 reps medyo exhausted ako dito ewan ko kung bakit

    Lakas na sir!

    Baka napaikli pahinga mo para dun sa last set.

  • t4g4yt4g4y Posts: 1,670S-Class
    edited September 8

    hahaha siguro sir, tatlo kasi kami gumagamit pero mga ka tropa ko naman kaya siguro may kaunting pressure sa time haha. next time ayaw ko na pa pressure I will take my time hahaha. Sabi ko nga baka na punta lahat sa BP ang lakas at wala na natira para sa military press haha

    Post edited by t4g4y on
  • dimzon03dimzon03 Posts: 1,525A-Class

    @t4g4y said:
    hahaha siguro sir, tatlo kasi kami gumagamit pero mga ka tropa ko naman kaya siguro may kaunting pressure sa time haha. next time ayaw ko na pa pressure I will take my time hahaha. Sabi ko nga baka na punta lahat sa BP ang lakas at wala na natira para sa military press haha

    baka nga hehe....lakas na nga bench eh

  • t4g4yt4g4y Posts: 1,670S-Class
    edited September 8

    September 8, 2017

    Friday

    Workout B (fasted WO)

    Squat

    warm up 30kg x12
    60kgx8/70kgx5/70kgx5/75kgx4

    pull-ups 3 sets x 4 lol hirap!!

    Barbell row - 3 sets x 10 reps 30kg

    Dumbbell curl - 3 sets x 8 reps 13kg each

    Abs (superset two exercises)

    3 sets supersets
    Hanging leg raises x 20,15,10
    Ab roller x 12 bw

    Pa form check sir @dimzon03 tatlong video eto hehehe

    Form check #1 @70kg

    Form check #2 @70kg

    Form check #3 @75kg

    Post edited by t4g4y on
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