My Journal

Finally my Diary/Journal

Im 5'4 with long arms weight last check ko is 154lbs
my bodytype sabi ng survey is meso :D
pero di pa rin ako sure kasi mahina lang ako bumuhat ahaha:D

This is my current routine and will last for 12weeks
Vironda Style

Day1 Chest/Back/Delts
Chest
Neckpress Widegrip no issue on shoulder pain
4 sets of 10/8/6/15
Dips/Decline BB press*
3 sets of BW / 4 sets 10-12
Incline DB Press
4 sets 8-12
Flat/Incline Flyes*
3 sets 8-10

Back
WideGrip Latpulldown
4 sets 10/8/6/15
BB BentRow OverhandGrip
4 sets 10-12
Seated WideRow
3 sets 8-10
Straight Arm Pulldown/ DB Row*
3 sets 8-10

Delts
BB Behind Neckpress
4 sets 10-12
BentForward Cable Press
3 sets 10-12
DB side raise
3 sets 10-12
DB front raise/DB Shrug*
3 sets 10-12

Day2 Arms/Forearms

Biceps
BB wide curl
4 sets 10-12
DB CrossArm Hammer Curl
3 sets 10-12
DB Incline Curl
3 sets 10-12
DB alternate Curl
3 sets 10-12
DB incline Curl
3 set 10-12

Triceps

Closegrip BB press
4 sets 10-12
Straight Bar Pushdown
3 sets 10-12
DB Overhead Extension
3 sets 10-12
Rope Pushdown
3 sets 10-12

Forearms
BB benchwrist curl
4 sets 10-12
DB Wristcurl
4 sets 10-12

Day 3 Legs/Calves

Leg Extension
4 sets 15-20
BB Front Squat
4 sets 15-20
Leg Press
4 set 15-20
Lying Legcurl
4 set 15-20
Roman/Stiff Deadlift
4 set 15-20
Seated Calf Raise
4 set 15-20
LegMachine Toe Press
4 set 15-20

Day4 same as day1
Day5 same as day2
Day6 same as day3
Day7 OFF

* can be substitute each week
post pic later :D
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Comments

  • donbuhdonbuh Posts: 3,164C-Class
    anu load mo sa each exercise bossing?
  • monching11monching11 Posts: 7,273B-Class
    Nice sir, nag journal na rin!

    Dami ata workout sa day1?
  • donbuhdonbuh Posts: 3,164C-Class
    yun din concern ko kaya asko yung load nya each exercise eh..
  • thanks bro sa pagsilip at pagtanong
    yung loading ko dyan is heavy for the main lift
    ex. neckpress,behindneck,bb row,squat
    tapos yung iba med to light flush set is 35% 15 slowreps
    ill update this thread everymonth para makita ko ang difference

    eto pala mga kuha ko last year at yung huli sa gym nun monday10x7i0x.jpg240y986.jpgogwi85.jpgekgn6p.jpg
    x6kfhu.jpg
  • donbuhdonbuh Posts: 3,164C-Class
    sir milk, eto ata yung nawawala mong kapatid..hehehe..

    good job, natty..keep it up!!
  • milksworthmilksworth Posts: 3,138
    ahahah! medyo hawig nga kami lol! sarap maging bata ulit ganda pa ng takbo ng katawan para magsimulang mag palaki at magpa ganda. keep it up natty and hope you stay natty for a long long time.
  • ProlevelzProlevelz Posts: 1,162
    ayan, ayus na ayus sir....

    dami na ninyong mga macho sa Photoshoot....
  • DalmasVektazDalmasVektaz Posts: 2,155
    @ sir milk,hero yung police na ka apleyido mo ah. :)
  • daltonkamotedaltonkamote Posts: 3,629
    ganda physique mo sir, mas maliit pa tiyan mo kesa sakin, haha
  • lastresortlastresort Posts: 1,116B-Class
    pang PBB star circle ulit!!!! woohhoooo..

    oo nga parang nakababatang kapatid ni sir milkk!!!
  • bardagulbardagul Posts: 658
    dumadami na ang candidate sa pbb mag. keep it up natty!
  • thanks guys sa comment, pero sa tingin ko magka edad ata kmi ni sir milk? Im already 30 and got 3 kids my eldest kid is 10yr old na, Ang aga ko kc lumandi ahaha. :D
  • donbuhdonbuh Posts: 3,164C-Class
    lol @agang lumandi!

    so sya ang nawawala mong kakambal...ahahaha
  • lastresortlastresort Posts: 1,116B-Class
    grabe ibig sabihin mag kakasing age tayo?? ang bata mo dun sa pics hehehehe
  • oo sir last. Hehe palagpas na aq ng kalendaryo. Nakaahit lang aq dyan. Ahaha :D
  • monching11monching11 Posts: 7,273B-Class
    LOL maagang lumandi,

    pero it doesnt look like your 30 bro
  • lastresortlastresort Posts: 1,116B-Class
    ako 28 y/o na kasi pero tingin ko mas mukhang bata ka pa sa kin wahahahaha
  • ahehehe
    baka nga late bloomer lang ako pati kasi build ko late ahehehe :D

    anyways
    nakabili na rin ako ng whey good for 1 month
    after 1 year of no supps sa wakas nakapuslit ng pangbili :D
    hope mas makatulong to sa routine ko.

    Goodnight Bros in Iron :D
  • bardagulbardagul Posts: 658
    30 ka na? mukhang bata ka pa nga.
  • milksworthmilksworth Posts: 3,138
    lol! 29 lang ako... koya.... ikaw ang nawawa kong koya! ahahah! seriously you look 6-7 years younger than your age.
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