meanwhile wokeup yesterday at 5:30pm.. as a BPO employee had to adhere work at 9pm-9am.. but still I train at the gym at 10am-12pm.. reasons? no excuses!
Project arms 10am-12pm
RC stretch, mobility etc 15mins
BB bench press
Bar x 3 x 15
bar + 4 ( 10 ) x 15
bar + 2 ( 20 ) x 13
bar + 2 ( 35 ) x 12
bar + 2 ( 45 ) x 12
bar + 2 ( 45 ) + 2 ( 10 ) x 8
Worksets
bar + 2 ( 45 ) + 2 ( 20 ) + 2 ( 10 ) + 2 ( 5 ) x 8 = spotted
bar + 2 ( 45 ) + 2 ( 20 ) + 2 ( 10 ) x 9 = spotted
bar + 2 ( 45 ) + 2 ( 20 ) x 10
DB incline press
35 x 15
40 x 15
45 x 15
50 x 6 suddenly felt weak phag
45 x 12
meanwhile wokeup yesterday at 5:30pm.. as a BPO employee had to adhere work at 9pm-9am.. but still I train at the gym at 10am-12pm.. reasons? no excuses!
Project arms 10am-12pm
RC stretch, mobility etc 15mins
BB bench press
Bar x 3 x 15
bar + 4 ( 10 ) x 15
bar + 2 ( 20 ) x 13
bar + 2 ( 35 ) x 12
bar + 2 ( 45 ) x 12
bar + 2 ( 45 ) + 2 ( 10 ) x 8
Worksets
bar + 2 ( 45 ) + 2 ( 20 ) + 2 ( 10 ) + 2 ( 5 ) x 8 = spotted
bar + 2 ( 45 ) + 2 ( 20 ) + 2 ( 10 ) x 9 = spotted
bar + 2 ( 45 ) + 2 ( 20 ) x 10
DB incline press
35 x 15
40 x 15
45 x 15
50 x 6 suddenly felt weak phag
45 x 12
Jet, alam mo ba yung F.U. BURGER? malapit lang sa power arms gym mga dalawang kanto sa may gasoline station. nadadaanan ko yun lagi pero kahapon ko lang napansin na si Andrew Cifra pala yung endorser nila. ga-pader yung laki ng picture nya sa labas
tinangal ko yung long bar sa tbar attachment. tapos dun mo ipatong sa likod na brace nung smith. sakto! mas mabigat lang yung long bar at kelangan mo ng madaming lock. mababa para sakin halos sa may ribcage ko kinukuha, pero sayo sakto yung patungan.
Even last night drink and puyat , still able to workout tho lifts were sh*t! Weak phag!
RC warmup, mobilty stretch 15mins
Incline BB bench press
bar x 3 x 20
bar + 2(10) x 20
bar + 2 ( 35 ) x 15
bar + 2 ( 45 ) x 10 * struggling mader founder
bar + 2 ( 45 ) x 3 x 15 ( spotted, have to im a weak phag )
bar + 2 ( 45 ) + 2 ( 10 ) x 12 ( spotted )
DB flat bench press
35 x 15
40 x 15
50 x 3 x 12
Dips
BW x 4 x 12
Peck deck flyes
60 x 15
70 x 15
80 x 12
80 x 12
80 x 10
HS press
180 x 3 x 10 sh*t weak
Shoulder press machine
60 x 4 x 15
superset
front raises plate
20 x 4 x 25
Comments
2:45pm-4:15pm
RC, back, stretch mobility 15mins
Conv Deadlift
135 x 3 x 10
205 x 10
225 x 8
265 x 6
Workset
315 x 5
305 x 6
295 x 7
Chinups
BW x 3 x 12
HS high to low
110 x 3 x 12
HS row low to high overhand grip
110 x 15
130 x 14
150 x 12
T bar rows no bar weight
105 x 15
140 x 3 x 12
Shoulder press machine
60 x 15
70 x 15
80 x 13
Arnold press
20/20 x 3 x 12
Front raises plate
20 x 3 x 20
Alternating db bicep curls
25/25 x 3 x 10
Hanging leg raises smith assisted x 25
Decline weighted situps +20 x 15 with twist x fail
Incline leg raises x 5
Project arms 10am-12pm
RC stretch, mobility etc 15mins
BB bench press
Bar x 3 x 15
bar + 4 ( 10 ) x 15
bar + 2 ( 20 ) x 13
bar + 2 ( 35 ) x 12
bar + 2 ( 45 ) x 12
bar + 2 ( 45 ) + 2 ( 10 ) x 8
Worksets
bar + 2 ( 45 ) + 2 ( 20 ) + 2 ( 10 ) + 2 ( 5 ) x 8 = spotted
bar + 2 ( 45 ) + 2 ( 20 ) + 2 ( 10 ) x 9 = spotted
bar + 2 ( 45 ) + 2 ( 20 ) x 10
DB incline press
35 x 15
40 x 15
45 x 15
50 x 6 suddenly felt weak phag
45 x 12
Dips
BW x 3 x 15
HS chest press
2 ( 45 ) x 15
4 ( 45 ) x 15
4 ( 45 ) + 2 ( 20 ) x 15
4 ( 45 ) + 2 ( 20 ) + 2 ( 10 ) + 2 ( 5 ) = 8
4 ( 45 ) + 2 ( 20 ) + 2 ( 10 ) = 12
Peck deck machine
60 x 15
70 x 15
80 x 15
90 x 13
Shoulder press machine
50 x 15
60 x 15
70 x 15
Front plate shoulder raises
20 x 3 x 20
Alternating DB bicep curls
20/20 x 3 x 15
ss
lying incline db bicep curls
15/15 x 3 x 10
Hanging assisted leg raises ( smith machine )
cable crunches
leg tucks
leg raises
re-stack!
Amp ang hirap naman papa compute mo pa
Strength type ako, kayo agi+strength.. pang end gaming kayo hehe
naalala ko tuloy nung ragnarok days pa pag mag create ng player hahaha
pero honestly, napaka dami nameng kinain mo sa lifting stat mo sir jettie! pwede ka talaga sa powerlifting team
jettie! Lakasan mo pa!
5:45pm-6:45pm
Mega Power Gym
Stretch,mobility, 15mins
BB back squats
bar x 3 x 20
bar + 2 ( 20 ) x 15
bar + 2 ( 20 ) + 2 ( 10 ) x 15
bar + 2 ( 50 ) x 15
bar + 2 ( 50 ) + 2 ( 20 ) x 13
bar + 2 ( 50 ) + 2 ( 20 ) + 2 ( 10 ) + 12
bar + 4 ( 50 ) x 8
bar + 4 ( 50 ) x 6
Leg press
100 x 20
200 x 3 x 15
Leg extensions
70 x 25
100 x 25
150 x 15
175 x 10
Standing calf raises
350 x Failure
450 x 3 x failure
Considering your bodyweight pa, Good Job!
Project arms Gym
Even last night drink and puyat , still able to workout tho lifts were sh*t! Weak phag!
RC warmup, mobilty stretch 15mins
Incline BB bench press
bar x 3 x 20
bar + 2(10) x 20
bar + 2 ( 35 ) x 15
bar + 2 ( 45 ) x 10 * struggling mader founder
bar + 2 ( 45 ) x 3 x 15 ( spotted, have to im a weak phag )
bar + 2 ( 45 ) + 2 ( 10 ) x 12 ( spotted )
DB flat bench press
35 x 15
40 x 15
50 x 3 x 12
Dips
BW x 4 x 12
Peck deck flyes
60 x 15
70 x 15
80 x 12
80 x 12
80 x 10
HS press
180 x 3 x 10 sh*t weak
Shoulder press machine
60 x 4 x 15
superset
front raises plate
20 x 4 x 25
Db alternating bicep curl
25/25 x 4 x 15
DB hammer bicep curl
25/25 x 25
Just trying to set up the "manual" racking the bar from the Smith machine..
Warmup, stretch, mobility 10mins
BB back squats
bar (45) x 3 x 25
bar (45) + 2 ( 20 ) x 20
bar (4 ) + 2 ( 35 ) x 15
bar (45) + 2 ( 45 ) x 12
bar (45) + 2 ( 45 ) + 2 ( 20 ) x 12
bar (45) + 2 ( 45 ) + 2 ( 35 ) x 12
bar (45) + 2 ( 45 ) + 2 ( 35 ) x 10
bar (45) + 2 ( 45 ) + 2 ( 35 ) x 10
Leg press
165 x 4 x 20
Leg extensions
60 x 15
70 x 3 x 20
BB flat bench press
bar ( 45 ) + 2 ( 45 ) x 3 x 10
supersets
DIPS
bw x 3 x 20
Shoulder Machine Press
60 x 3 x 12
supersets
peck deck flyes machine
60/70/80 x 3 x 15
Alternating DB bicep curls
20/20 x 25
Supersets
hammer db curls
25/25 x 20
ez bar close grip curls
45 x 20
kain teo!
Project arms gym
15 mins stretch, mobility etc
Sumo DL
135 x 12
195 x 10
225 x 10
295 x 8
315 x 6
365 x 3 1/2 lol
335 x 5
Wide grip pull ups
bw x 4 x 12
weighted chinups
bw + 20 x 8
bw + 30 x 6
bw + 20 x 7
HS low to high overhand, underhand , close grips supersets
80 x 3 x 7/7/7
Pull down machine
80 x 4 x 12
Decline Bench press
110 x 4 x 15