Due to holiday sa Wednesday... decided to do Chest/arms/abs today...
5:30pm
RC stretch, mobility pushups 15mins
Flat Barbell Bench Press
45 x 3 x 15
60 x 12
80 x 10
120 x 8
140 x 7
160 x 6
Workset
220 x 8 ( palpak inispotan na ko ng ika 6-8 dahil bumibigay na kanang braso ko! fail, di ko pa talaga kaya ang 220 lbs )
180 x 9
120 x 10 ( struggle dahil 60 secs lang rest dahil nasira turnilyo ng bench at aayusin hehe )
Incline Dumbell Bench press
25/25 x 15
30/30 x 12
40/40 x 10
Workset
55 x 3 x 10 ( hirap ako dahil napagod ako sa bb press )
Dips
BW x 3 x 12 still struggle at matagal ako makapag dips in between reps
CGBP
100 x 3 x 10
superset
bicep curls barbell
80 x 3 x 10
Alternate DB bicep curls
25/25 x 3 x 10
Arnold curls
20/20 x 3 x 15
Hanging leg raises 3x12
frog kicks 3 x10
reverse crunches 3 x 15
Was having a awkward pain in the lower back area. I don't know's what the fack happening on it but I never did any back workout or leg workout on this week. Weird
So I've decided to do shoulder and arms to let it heal if ever may injury man.
Shoulder-arms
RC, Shoulder, stretch 15mins
Seated DB press
15/15 x 3 x 15
20/20 x 2 x 15
40/40 x 3 x 15
Straight arms DB side lateral Raises
5/5 x 4 x 15
10/10 x 4 x 15
Reverse cable crossovers
10/10 x 4 x 15
Reverse grip front raises small bar
20 x 4 x 15
Superset
Modified wide grip upright rows
50 x 4 x 15
Ransack DB shrugs no rest
70/70 x 15
60/60 x 15
50/50 x 15
40/40 x 15
30/30 x 15
25/25 x 15
20/20 x 15
15/15 x 15
10/10 x 15
Chest dips
BW x 3 x 15
Skull crushers
40 x 3 x 10
superset
alternating DB hammer curls
25/25 x 3 x 10
Tricep pull down straight bar cables
60 x 3 x 15
Preacher Curls
40 x 3 x 15
Ab rope pull down
60 x 4 x 25
Hanging Leg raises
BW x 4 x 12
Selfie at 142 lbs fckin gainz @ alak, lamon, puyat
5pm - 6:59 pm .. himala at napakadaming tao bago mag bagong taon.. hehe
back at Back day workout
full body stretch and mobility workout 15mins
Pullups wide
BW x 3 x 8
Sumo DL
120 x 3 x 10
220 x 2 x 6
280 x 5
Workset RPT
360 x 6 * decided to improve by 1 rep
280 x 7
220 x 8
Chinups
3 x 12
Bent over rows
120 x 3 x 8
Hammer strength pull down
60/60 x 3 x 1 5
Hanging leg raises
4 x 10
Done!
Chineck ko na rin likod ko kung may scolio na rin ako haha
Comments
hahah oo nga eh, kala ko kasi pag instant oats pwede rekta na haha.. tho natiis ko pa rin kahit malasa naman due to concoction ng mga lasa..
yung rolled oats ko hindi ko talaga ginamit kasi baka humilab dyan ko
Next time boss paturo rin ako ng mga blender recipe mo
Late logs
Shoulder Day kahit 19 hours na ko gising after shift :
8:20 am - 9:50 am
RC , back, stretch , mobility 15mins
OHP
50x3x15
60x12
70x10
80x9
Worksets RPT
100 x 8
80 x 9
70 x 10
Strict straight side lateral raises seated
5/5 x 4 x 15
10/10 x 4 x 12
Reverse grip cable cross overs
10/10 x 4 x 12 x 10 x 12
Reverse Grip Front raises
20 x 4 x 12
supersets
Modified wide upright rows barbell
30 x 4 x 12
DB shrugs no rest period
70/70 x 15
65/65 x 15
60/60 x 15
55/55 x 15
50/50 x 15
40/40 x 15
30/30 x 15
25/25 x 15
20/20 x 15
15/15 x 15
10/10 x 15
Ez bar skull crushers
40 x 4 x 10
superset
DB alternate hammer curls
25/25 x 4 x 10
Reverse grip bicep curlsSwolefie at the gym yesterday morning...
Test sana kaso DSLR quality yung camera eh amf
Current weight 136-138 lbs water weight and fat weight lol
No tracking of macros or whatsoever ATM
hahah hindi pwde bro, maantot ang bench sa Miga Pawir! baka mayari ng bacne kung sakali yun hahaha.
Pwede siguro after 4 years of continuous lifting!
toinks wala pa brah, tingting pa ko lol
hindi, from brewed to chaa!
LOL
@Pred
sa CNC, imarflex yan 1.1k sa ansons
5:30pm
RC stretch, mobility pushups 15mins
Flat Barbell Bench Press
45 x 3 x 15
60 x 12
80 x 10
120 x 8
140 x 7
160 x 6
Workset
220 x 8 ( palpak inispotan na ko ng ika 6-8 dahil bumibigay na kanang braso ko! fail, di ko pa talaga kaya ang 220 lbs )
180 x 9
120 x 10 ( struggle dahil 60 secs lang rest dahil nasira turnilyo ng bench at aayusin hehe )
Incline Dumbell Bench press
25/25 x 15
30/30 x 12
40/40 x 10
Workset
55 x 3 x 10 ( hirap ako dahil napagod ako sa bb press
Dips
BW x 3 x 12 still struggle at matagal ako makapag dips in between reps
CGBP
100 x 3 x 10
superset
bicep curls barbell
80 x 3 x 10
Alternate DB bicep curls
25/25 x 3 x 10
Arnold curls
20/20 x 3 x 15
Hanging leg raises 3x12
frog kicks 3 x10
reverse crunches 3 x 15
Swolefie
Good bye abs, mamimiss kita sa bulking ko hehe
Zyzz maryosep!
Was having a awkward pain in the lower back area. I don't know's what the fack happening on it but I never did any back workout or leg workout on this week. Weird
So I've decided to do shoulder and arms to let it heal if ever may injury man.
Shoulder-arms
RC, Shoulder, stretch 15mins
Seated DB press
15/15 x 3 x 15
20/20 x 2 x 15
40/40 x 3 x 15
Straight arms DB side lateral Raises
5/5 x 4 x 15
10/10 x 4 x 15
Reverse cable crossovers
10/10 x 4 x 15
Reverse grip front raises small bar
20 x 4 x 15
Superset
Modified wide grip upright rows
50 x 4 x 15
Ransack DB shrugs no rest
70/70 x 15
60/60 x 15
50/50 x 15
40/40 x 15
30/30 x 15
25/25 x 15
20/20 x 15
15/15 x 15
10/10 x 15
Chest dips
BW x 3 x 15
Skull crushers
40 x 3 x 10
superset
alternating DB hammer curls
25/25 x 3 x 10
Tricep pull down straight bar cables
60 x 3 x 15
Preacher Curls
40 x 3 x 15
Ab rope pull down
60 x 4 x 25
Hanging Leg raises
BW x 4 x 12
Selfie at 142 lbs fckin gainz @ alak, lamon, puyat
back at Back day workout
full body stretch and mobility workout 15mins
Pullups wide
BW x 3 x 8
Sumo DL
120 x 3 x 10
220 x 2 x 6
280 x 5
Workset RPT
360 x 6 * decided to improve by 1 rep
280 x 7
220 x 8
Chinups
3 x 12
Bent over rows
120 x 3 x 8
Hammer strength pull down
60/60 x 3 x 1 5
Hanging leg raises
4 x 10
Done!
Chineck ko na rin likod ko kung may scolio na rin ako haha
at nagkaka Bacne na rin pala ako.. amf
oo vinch, half day lang sila for bisperas tapos sa January 1 naman hapon na sila magbubukas kasi puyat pa daw sila hehe
Nung inabot ko dati nasa 6pm ligpitan na.
Hahaha amf lalabas 4k na ko nyan
kots rots disapproved!
5:45 pm - 7:00 pm
Rotator cuff , chest and arms dinosaur warmup and stretching ala enteng kabisote 15mins
Straight bar lying back push barbell
40x3x10
70x3x8
120x8
130x5
Workset RPT
150 x 8
130 x 9
120 x 10
120 degrees underhand grip lying rear delts dumbell push up
15/15 x 15
25/25 x 15
30/30 x 15
workset
55/55 x 8
60/60 x 8
55/55 x 10
Hanging triceps straight arms pressdown
BW x 3 x 12
Narrow width suicide grip straight bar pushing bicep up and down
100 x 3 x 10
Supersets with
zigzag bar under hand grip forearms curls
80 x 3 x 10
Left and right small barbell elbow curls
40/40 x 4 x 5
Hanging spinal back toe air up there
BW x 4 x 15
Jaw mobility and gut stretch for eating my catabolic powering maderfacker postworkout meal
Kots rots approved!
Decided not to use my lower back for the mean time.
Singet mobility and stretch
Legs mobility and stretch
15mins
Front Squats clean grip
50x3x10
80x2x10
100x8
120x5
Workset RPT
160 x 8
150 x 9
120 x 10
Leg press
100 x 20
200 x 3 x 10
Leg extensions
50 x 2 x 15
100 x 3 x 15
DB step up
55/55 x 6 ( hindi ko pala kaya lol )
40/40 x 3 x 10
SLDL
120 x 3 x 15
superset
Standing calf raises
400 x 3 x 30
Postworkout Panda meal
1 order pares
10 pork and beef siomai
rice rice rice rice
1 whole corned tuna
2 banana
35g PM7
5g creatine
Ice ice baby
Werepanda with a tub of whey(*I think), and a dower rod(*Let us just basically say it's a rod!)...
♪♫♪Pasensya na kayo at tapos na ang pasko!♪♫♪