Ay salamat sir sid hehe tsamba lng yan hehe intense eh ska 8reps lng po yan :^^
khit na lakas mo parin... ako nga 20lbs lng e! hirap nako nun...pero nsa form prin nman. ayoko kc ng ang bigat nga ng buhat ko tpos wala nman sa tamang form. lakas mo bro. idol! keep it up!:sport:
Squat 4 x 8= 120lbs
Front Squat 3 x 8= 100lbs
Leg Extension 3 x 8= 130lbs
Romanian Deadlift 4 x 8= 150lbs
Seated Leg Curl 3 x 8= 120lbs
Lying knee raise 3 x 15= BW
Cable crunch 3x 15 =BW+100lbs
Cable wood chopper 3 x 15 per side = 55lbs
Dumbbell Bent-Over Row 4 x 5 = 80lbs each arm
Behind-Neck Pulldown 3 x 5 = 160lbs
Seated Cable Row 3 x 5 = 160lbs
Reverse-Grip Pulldown 3 x 5 = 160lbs
Barbell curl 4 x 5= 70lbs
Preacher Curl 3 x 5= 65lbs
Dumbbell curl 3 x 5= 40lbs each arm
Hanging Leg Raise 3 x 10-14 =BW
Weigted decline Crunch 3 x 10-14 =bw +45 lbs
Dumbbell Side Bend 3 x 10-14 =bw+50lbs
Shortcut To Size: Phase 2, Week 8 Day 51--- DONE !
^Glad to see someone in Pinas is religiously following JS Shortcut to size.. and actually achieving progress.. naunahan mo ako bro! i was about to do a similar program (given by JS) kaso nadali naman ako nang injury...
good job! and good luck sa gains mo. Be patient and stick to the program till the end bago ka mag palit.
Comments
Shoulder / Calves
Dumbbell Shoulder Press 4x 8 = 100lbs total
Smith Machine Upright Row 3x8 = 80lbs
One-Arm Cable Lateral Raise 3x8 = 40lbs each arm
Bent-Over Lateral Raise 3 x8 = 50lbs total
Barbell Shrug 4 x8 = 190lbs
Standing Calf Raise 4 x15 = 150 lbs
Seated Calf Raise 4 x15 = 120lbs
Phase 2 week 7 day 46 --- DONE !
khit na lakas mo parin... ako nga 20lbs lng e! hirap nako nun...pero nsa form prin nman. ayoko kc ng ang bigat nga ng buhat ko tpos wala nman sa tamang form. lakas mo bro. idol! keep it up!:sport:
Squat 4 x 8= 120lbs
Front Squat 3 x 8= 100lbs
Leg Extension 3 x 8= 130lbs
Romanian Deadlift 4 x 8= 150lbs
Seated Leg Curl 3 x 8= 120lbs
Lying knee raise 3 x 15= BW
Cable crunch 3x 15 =BW+100lbs
Cable wood chopper 3 x 15 per side = 55lbs
Phase 2 Week 7 Day 46 --- DONE! :^^
nice progress...astig!
wow nice progress sir.. keep it up..
Chest , Triceps, Calves
Bench Press 4 x 3-5 = 185lbs
Incline Dumbbell Press 3 x 3-5 = 140lbs
Dumbbell Flye 3 x 3-5 = 100lbs
Incline Cable Cable Flye 3 x 3-5 = 110lbs
Triceps Pressdown 3 x 3-5 = 160lbs
Dumbbell Overhead Triceps Extension 3 x 3-5 = 60lbs
Cable Lying Triceps Extension 3 x 3-5 = 145lbs
Seated Calf Raise 4 x 6-9 = 160lbs
Leg Press Calf Raise 4 x 6-9 = 220lbs
Shortcut To Size: Phase 2, Week 8, Day 50 --- DONE!! :^^
Back, Biceps, Abs
Dumbbell Bent-Over Row 4 x 5 = 80lbs each arm
Behind-Neck Pulldown 3 x 5 = 160lbs
Seated Cable Row 3 x 5 = 160lbs
Reverse-Grip Pulldown 3 x 5 = 160lbs
Barbell curl 4 x 5= 70lbs
Preacher Curl 3 x 5= 65lbs
Dumbbell curl 3 x 5= 40lbs each arm
Hanging Leg Raise 3 x 10-14 =BW
Weigted decline Crunch 3 x 10-14 =bw +45 lbs
Dumbbell Side Bend 3 x 10-14 =bw+50lbs
Shortcut To Size: Phase 2, Week 8 Day 51--- DONE !
good job! and good luck sa gains mo. Be patient and stick to the program till the end bago ka mag palit.