[The Prodigal Son]

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  • allen101allen101 Posts: 5,102
    Kulet ng mga banat ni DS LOL
  • jcumali008jcumali008 Posts: 1,090
    dadaan muna yan ng pampanga bago subic..haha
  • emon02emon02 Posts: 700
    Dami alam ni sir DS wahaha. Yun pala yung KPR lol baka ang beach eh maging b*tch HAHAHA
  • redred Posts: 753
    After 5 days! nakapag gym nadin ulet sa wakas!!!
    Its been almost 6 months ... nag timbang ako kanina, finally na reach din yung first goal na 160 lbs from 138 lbs nung mag simula ako.

    Kahit ganado mag buhat kanina, ang panget padin ng resulta ng buhat, palage na lang ganun pag Monday ..parang naiiwan yung katawan sa weekend kahit gusto na ng utak.

    [size=medium]Monday 012813[/size]

    Flat Bench Press
    wu : 40x10x2
    70x6
    90x6
    100x4
    100x4
    110x3

    Flat DB Press
    35x8
    40x6
    40x6

    Iso Incline Bench Press
    70x6
    100x6
    120x4

    Iso Decline Bench Press
    70x8
    100x6
    120x6

    Plated Dips
    110x8x3

    Iso Plated Seated Flies
    80x10
    100x8
    120x6

    Decline Crunch
    4 sets of 25 reps
  • daltonkamotedaltonkamote Posts: 3,629
    need mo cgro ng dynamic warmups, para magising ang dugo
  • redred Posts: 753
    thanks sa idea sir ...mukang yan nga ang need ko, or alisin na yung takbo sa umaga ng Monday
  • daltonkamotedaltonkamote Posts: 3,629
    mas mabuti sana eh hiwalay ang cardio mo sa training days,

    isipin mo, cardio ka, ubos na glycogen mo, mag replenish ka pero nde naman agad agad magamit un pag dating ng lifting time na. sa rest day mo nalang gawen ang cardio mo,
  • redred Posts: 753
    Siguro ganun na nga pafs, lipat na lang yung takbo, kahit may 10 hours + na pagitan sa workout time... salamat ulet
  • redred Posts: 753
    [size=medium]Tuesday 012913[/size]

    Deadlift
    70x8
    100x6
    120x6
    140x6
    170x4
    200x1

    Barbell Rows
    70x10
    80x6
    90x6
    100x4

    Kroc Rows
    35x12
    40x12
    45x10
    50x10

    Seated Cable Rows
    80x10
    100x8
    120x8

    Rowing
    100x8x2

    Cable Lat Pulldown
    80x8x3
    100x6x3
  • monching11monching11 Posts: 7,273
    nice numbers!
  • redred Posts: 753
    monching11 wrote:
    nice numbers!

    Thanks Sir Monch!
    ano bro? set tayo ng minor climb?
  • monching11monching11 Posts: 7,273
    Tara! PBB dayhike
  • redred Posts: 753
    ano ba kabisado niyo?
  • DSmallDivideDSmallDivide Posts: 4,565
    Yun oh Bumabanat ng heavy single sa last set? :P good job pareng red!

    at san naman kayo mamumundok insan hehehe?
  • allen101allen101 Posts: 5,102
    Sama ka DS!
  • daltonkamotedaltonkamote Posts: 3,629
    lokos!
  • DSmallDivideDSmallDivide Posts: 4,565
    @allen depende kung saan. saan nga ba? basta weekend game ako hehehe
  • redred Posts: 753
    DSmallDivide wrote:
    Yun oh Bumabanat ng heavy single sa last set? :P good job pareng red!

    at san naman kayo mamumundok insan hehehe?

    hahaha nag tatangka lang ... nag babaka sakali lols
    salamat!
  • DSmallDivideDSmallDivide Posts: 4,565
    next week try mo 220 sa last set apra bagong PR hehehe teka anu na nga ba 1RM mo sa DL?
  • redred Posts: 753
    haha pwede 210 muna boss? lols ...cge sir try ko yan .. sana hindi ako himatayin lol ... 200 1RM ko sa ngaun... pag yun na inangat ko parang nagbabago na yung mundo ko lol ... weaklings amf
  • DSmallDivideDSmallDivide Posts: 4,565
    hahaha, try mo lang muster all the strength you can muster. kadalasan kasi na proper mindset lang din talaga pro kung di mo maangat eh di wag na nga talga muna hehehe.
  • redred Posts: 753
    haha question,
    may mga ways ba o format para ma test yung 1RM?
    for example, need ba babaan yung load sa mga unang set?
  • DSmallDivideDSmallDivide Posts: 4,565
    Hmmm normally warm up muna syempre star ka mga around 40% NG 1RM then 50% till umabot ka ng 65-70% ng 1RM then do heavy singles from there then per set of heavy singles add ka 10-20lbs (this will vary din sa conditioning mo ha particulary sa CNS mo) may ibang tao kasi na ramdam nila ang difference ng 10lbs na dagdag some parang wala lang. just keep adding poundage per set hanggang di mo na kaya mag heavy single that will be your new PR if ever ma break mo. rest periods magrereange yun ng 2-3 mins sometimes 5mins if malapit ka na talag dun sa true max mo.
  • redred Posts: 753
    ah okay man! claro! salamat ng marami ...try ko next back day! AYEAH! 2-5 mins break! awesome! haha
  • jcumali008jcumali008 Posts: 1,090
    lakas na talaga.. next back workout 210 na..
  • redred Posts: 753
    haha try lang muna bro ... hirap din kumuha ng magandang tulog ngayon, apektado talaga buhat ... hayz
  • redred Posts: 753
    [size=medium]013013 - Wednesday[/size]

    Military Press
    30x8
    40x6
    50x6
    60x5
    60x2 - hindi na na-angat LOL

    Chin-ups
    BWx6 3 sets full rom

    DB Press
    30(2)x6
    35(2)x6x2
    40(2)x6x2

    Shoulder Press
    50x8
    70x8
    80x5

    Iso Plated Side Raise
    30x8
    40x8

    DB Front Raise
    15x8x3

    BB Shrugs
    100x12
    130x12
    170x6

    DB Shrugs
    40x12
    50x10
    55x10

    [size=medium]012913 - Foodlog[/size]
    Total Calorie : 4,037
    Fat : 200g
    Carbs : 376.2g
    Protein : 161.6

    -without supplement / ubos na
    -yung fat (super taas) dahil sa sweet sausage a.k.a longanisa, nag try habulin, kaso sumobra.
    HINDI NA MAUULET! FAT 200g WTF!!!!!
  • DSmallDivideDSmallDivide Posts: 4,565
    anung grip mo sa chins? supinated (underhand) or pronated(overhand) tapos gaano ka wide? semi-wide or kasing wide ng lat-pulldon na bar?
  • allen101allen101 Posts: 5,102
    lol alam na
  • redred Posts: 753
    DSmallDivide wrote:
    anung grip mo sa chins? supinated (underhand) or pronated(overhand) tapos gaano ka wide? semi-wide or kasing wide ng lat-pulldon na bar?

    underhand / semi-wide man
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