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## Comments

1,929S-ClassSad Lyf talaga pag sarado ang gym @#$*^$**(&;@#$#!!@#$

4thats life., workout nalang muna sa house

1,929S-ClassTuesday! August 14, 2018

Sa wakas!!! nakapag buhat din!

WOD

Chest:

BP

warmup set:

44lbs x 12

80lbs x12

working set:

110lbs x12

132lbs x8

110lbs x12

OHP

44lbs 3x12,12,10

Cable Fly

70lbs 3x12

Abs superset

-Cable crunch x 12

-ab wheel x12

Triceps

triceps pushdown 100lbs 3x12,12,8

additional: upper chest

supine bp 70lbs 3x15,15,12

Done

1,929S-ClassThursday Grind

August 16, 2018

DL

Warmup set

88lbs 1 x 12

110lbs 1x 12

Working set:

154lbs 3x8

Pullups (suppose to be pull ups kaso ang sakit pa ng abdominal doms ko from last session tuwing hahatak ako pataas) so:

Lat Pull down

110lbs 3x12

Seated cable row

120lbs 3x12

Abs (skipped still have DOMS)

Calves (skipped)

Done.

1,929S-ClassMonday Grind!

August 20, 2018

Stretching 5 mins

Squat!Warm up set:

66lbs x12

Working set

88lbs x12

110lbs 3x12,8,8

Bench PressWarm up set

66lbs

Working set:

88lbs x 12

110lbs 3x12,12,8,8

OHP44lbs 3x12,12,10

Absdapat superset with ab wheel, kaso masakit ang lower abs ko from last weeks session pa

Cable crunch 3x15

done

1,929S-ClassWednesday Grind!

August 22, 2018

Duration 12nn-130pm

Warm up/stretching 5 mins

WOD

DLWarm up set

88lbs 2x8

Working set

154 lbs x 8

154 lbs x 8

176 lbs x 8

198 lbs x 6

Lat pullUnderhand grip

100 lbs x 12

120 lbx 2 x 8

Barbel row110 lbs x 8 (ginamit ang bar kaya di natuloy) so i switched to -

Seated cable row120 lbs 2 x 8

Bicep curl3x12,12,8

Done.

1,929S-ClassREST DAY! sarap! hahahaha

1,929S-ClassFriday August 24, 2018

WOD

Warm up/stretching 10

ChestWarm up set

66lbs x15

88lbs 12

Working set

132lbs x 8

132lbs x 7

132lbs x 6

132lbs x 6

OHP66lbs x 10

66lbs x 8

66lbs x 8

Closed grip BP66lbs x 8

88lbs x 12

88lbs x 12

AbsCable crunch

100lbs x 15

120lbs x 20

130lbs x15

Done

1,929S-ClassAugust 28, 2018

Tuesday Grind

WOD Duration 12:00 - 1:15

warm up/stretching 10mins

SQTWarm up set

88lbs 1x8

Working set

132lbs x 8

132lbs x 8

132lbs x 8

Lat pullUnderhand grip

100 lbs x 8

120 lbx 2 x 8

Bent over barbel row110 lbs 3 x 8

Bicep curl3x8,8,8

Abs (superset)Cable crunch - Ab wheel

120lbs x 20 - bw x 8

120lbs x 20 - bw x 8

120lbs x 20 - bw x 8

Done

1,929S-ClassThursday August 30, 2018

WOD

Warm up/stretching 10

Chest

Warm up set

88lbs 2 x12

Working set

132lbs x 8

132lbs x 7

132lbs x 6

132lbs x 6

OHP

66lbs x 10

66lbs x 8

66lbs x 8

Closed grip BP

88lbs x 12

88lbs x 8

88lbs x 8

Abs

Cable crunch - Ab wheel

130lbs x 20 - bw x 8

130lbs x 20 - bw x 8

130lbs x 20 - bw x 5

Done

1,929S-ClassSeptember 3, 2018

Monday

Duration 12nn-130pm

Warm up/stretching 10 mins

WOD

DLWarm up set

88lbs 2x8

Working set

132lbs x 8

154lbs x 8

176lbs x 8

198lbs x 6

Chin upbw 3 x 8

Bent over barbel row110lbs 3 x 8

Bicep curl3 x 8,10,10

Abs(superset)Cable crunch - Ab wheel

130lbs x 20 - bw x 8

130lbs x 20 - bw x 8

130lbs x 20 - bw x 8

done

1,929S-ClassSeptember 5, 2018

Wednesday

Warm up/stretching 10

WOD

medyo mahina ang buhat dahil sa masakit na balikat

ChestWarm up set

40kg 2 x8, x12

Working set

62kg x 8

62kg x 6

62kg x 6

62kg x 5

OHP30kg x 8

30kg x 8

30kg x 6

Closed grip BP42kg x 12

42kg x 8

42kg x 8

AbsCable crunch - Ab wheel

140lbs x 20 - bw x 8

140lbs x 20 - bw x 8

140lbs x 20 - bw x 8

Done

1,929S-ClassWednesday Grind!

September 12, 2018

DL

Warm up set

88lbs 2x8

Working set

154lbs x 10

198lbs x 8

220lbs x 5

154lbs x 12

Pull up (normal)

bw 3 x 8

Bent over barbel row

110lbs 3 x 10

Bicep curl

3 x 8,10,10

Abs (superset)

Cable crunch - Ab wheel

120lbs x 20 - bw x 8

130lbs x 20 - bw x 8

130lbs x 20 - bw x 8

done

1,929S-ClassMonday Grind

September 17, 2018

Week 6 MF

Fasted workout

Duration:

12:00-1:30

Smith MachineWarm up set

30kg x 12

50kg x 12

Working set

75kg 4x8

Smith MachineSeated OHP

30kg x 12

45kg x 8

55kg x 8

Smith MachineClosed grip bp

55kg 3x8,8,7

Cable crunch - Ab wheel

150lbs x 20 - bw x 8

150lbs x 15 - bw x 8

150lbs x 15 - bw x 8

Smith MachineCalvs raise ( Weight 50kg)

3x20,15,10

Done!

1,929S-ClassWednesday Grind

September 19, 2018

Warm up/stretching 15 mins.

ChestIncline DB BP - ?kg 3x8

Flat DB BP - ?kg 3x8

ShouldersDB MP - ?kg 3x8

BB Upright row - 40kg x 8, suppose to be 10-15 reps (di nag basa)

ArmsTriceps Pushdown - 54kg x 8, suppose to be 10-15 reps (di nag basa)

AbsCable crunch - Ab wheel

150lbs x 15 - bw x 8

140lbs x 15 - bw x 8

140lbs x 15 - bw x 8

Done

1,929S-ClassSeptember 26, 2018

Wednesday Grind

warmup

Eliptical machine 5 mins

DLWarm up set

40kg 1x12

Working set

60kg x 8

70kg x 8

90kg x 6

102kg x 3

BackChin up 3x8 bw

Pull up x 8 bw

Bent over barbel row

40kg x 10

BicepsIncline Bicep curl

3 x 8,8,10

Abs(superset)Cable crunch - Ab wheel

14lbs x 20 - bw x 15

150lbs x 15 - bw x 15

150lbs x 15 - bw x 10

done

61D-Classpalaging sold out ito, oorder sana ako.

1,929S-ClassEither na sobrahan sila order ng bagong product nila na BCAA kaya di nila napansin Whey nila ubos na, o di kaya nag give way sila sa new product nila so di muna sila nag benta ng WHEY. Nag order pa daw sila at according to them delay daw ang shipment ng WHEY, what a coincidence lol