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asunciongian

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asunciongian
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  • "Great things take time"

    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?
  • 1 Timothy 6:12

    @senyor said:

    @asunciongian said:
    August 24, 2017
    Fasted workout

    Deadlift- 12,9,12,12 (100,130 lbs)
    pull-ups or chin￾ups - 7,6,6
    Bent Over row - 12,12,12 (95lbs)
    Dumbbell curl - 13,12,12 (20lbs)
    Abs(superset two exercises) - AB whell 20reps - 3 sets
    Hanging leg raise - 16,16,16
    Toe Raises - 3 sets of 20 reps (150,170lbs)

    Notes: improve posture

    Ako kahit 1 chin up hindi ko kaya. Hahaha

    Makakaya mo din yan paps! ako din dati