bomsbon ground

24

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  • bomsbonbomsbon Posts: 194
    UPPER BODY

    CHEST
    Flat bb press 70x20, 120x8, 130x8 *with spot
    incline db press 40X15, 50X8, 50X6

    BACK
    bb bent over row 70x15, 100x12, 110x10
    wide grip pulldown 90x15, 120x12, 130x8

    DELTS
    db shoulder press 30x18, 40x10, 40x8
    db lateral raise 10x15, 15x12, 15x12

    TRAPS
    db shrugs 60x15, 65x12, 70x10

    tsaka progress pic ko, not sure kung nagprogress kahit paano :P

    2iayd8z.jpg

    and my gym buddy

    2lntjco.jpg
  • bomsbonbomsbon Posts: 194
    LOWER BODY, ARMS

    HAMS

    Deadlift 70x18, 100x15, 120x10
    Lying leg curl 45x15, 55x12, 65x6

    Calves
    unilateral leg press calf raise 150x15x3
    Seated calf raise 80x25, 100x20, 100x20

    BICEPS

    bb curl 30x18, 40x12, 40x10
    incline db curl 15x15, 20x12, 20x10

    TRICEPS

    close grip ez bar press 70x12x3
    rope press down 50x15, 60x10, 70x8

    any suggestions na madagdag po na hamstring exercise ang target?
  • YatezYatez Posts: 2,745
    Do SLDL instead of conv dl for hams more tut on hams compared to conv, feet high leg press use your heels on pushing the weight and feel your hams when doing the movement, full ATG squats
  • bomsbonbomsbon Posts: 194
    Yatez wrote:
    Do SLDL instead of conv dl for hams more tut on hams compared to conv, feet high leg press use your heels on pushing the weight and feel your hams when doing the movement, full ATG squats

    yes sir SLDL nga yang deadlift diko nalagay, will add the feet high leg press next time

    salamat sa input sir
  • YatezYatez Posts: 2,745
    Yung sa feet high leg press try mo muna low weight tas do high reps up to 30 kung kaya pag hams mo yung nag kaka pump it means tama foot positioning mo pag sa quads nag pump yung blood adjust and set your feet higher, it depends naman kas sa structure ng katawan mo in my case i do it such that my toes are already outside of the leg press platform hope that helps
  • DSmallDivideDSmallDivide Posts: 4,565
    bomsbon wrote:

    any suggestions na madagdag po na hamstring exercise ang target?

    Glute Ham Raises, Sumo DLs and Good mornings
  • JettieJettie Posts: 3,763
    Bulgarian squats, lying leg curls. Legg pres hams focued, SLDL, sumo
  • YatezYatez Posts: 2,745
    Ay nakalimutan ko to mag pledge ka sa isang frat at mag pa paddle ka 5 sets 100 reps 1min rest yan ang malupit na leg day
    crawling is acceptable
    falling is acceptable
    puking is acceptable
    crying is acceptable
    blood is accpetable
    pain is acceptable
    quitting is not
    , kidding :p
  • RockcenaRockcena Posts: 603
    haha lol
  • bomsbonbomsbon Posts: 194
    Noted mga sir salamat :sport:
    Yatez wrote:
    Ay nakalimutan ko to mag pledge ka sa isang frat at mag pa paddle ka 5 sets 100 reps 1min rest yan ang malupit na leg day
    crawling is acceptable
    falling is acceptable
    puking is acceptable
    crying is acceptable
    blood is accpetable
    pain is acceptable
    quitting is not
    , kidding :p

    lol paguwi may baon ka pang ube halaya :P :P :P
  • bomsbonbomsbon Posts: 194
    UPPER BODY

    CHEST
    Flat bb press 70x20, 120x8, 140x6 *with spot
    incline db press 40X15, 50X8, 50X8

    BACK
    bb bent over row 70x15, 110x12, 120x10
    wide grip pulldown 90x15, 120x12, 140x8

    DELTS
    machine shoulder press 70x18, 80x12, 80x12
    reverse butterfly 30x18, 50x12, 50x12
    db lateral raise (5 sec pause up) 15x12x1 *testing lang sarap kasi ng tama sa delts :P
  • bomsbonbomsbon Posts: 194
    LOWER BODY, ARMS

    QUADS

    Back Squat 70x20, 130x13, 150x8
    Leg press 210x15, 260x12, 280x13
    Leg extension 90x12, 70x15, 50x20

    BICEPS

    bb curl 40x12, 40x12, 40x8
    incline db curl 15x12, 20x10,

    TRICEPS

    triceps press down 60x20, 100x12, 100x12
    dips bodyweightx10, bodyweightx10,

    nagdecline yung energy ko after 3rd set ng bb curl nakalimutan ko pa post workout shake ko :banghead::banghead:
  • YatezYatez Posts: 2,745
    Ayos lang yan basta mainom mo within the day :)
  • bomsbonbomsbon Posts: 194
    iniinom ko kasi in the middle of the workout kapag parang nagugutom nako, hirap kasi kapag sa umaga kumaen ng marami bloated ako e
  • badass_vinchbadass_vinch Posts: 4,471
    bro gano kalayo yung pagitan ng pre Wo meal mo sa paginom mo ng xtra joss? hindi ba kumukulo tiyan mo at natate ka paginom mo ng xtra joss?
  • bomsbonbomsbon Posts: 194
    after 20 mins sir, di naman ako nadudumi sir problema ko lang dati yung dighay ako ng dighay pagkainom ko nun hanggang sa workout ko :P pero ngayon nasanay na kahit paano
  • badass_vinchbadass_vinch Posts: 4,471
    ^ ayos na yan. may tendency kasi magreact yung sodium bicarbonate ng xtra joss sa tiyan natin lalo na pag naghalo halo na sa sikmura. magdagdag ka lang ng food sa mga prior meals mo, wag sa pre WO meal.
  • bomsbonbomsbon Posts: 194
    Cardio,abs,calves

    abs circuit

    hanging leg raise
    decline reverse crunch
    crunch
    broom stick twist

    calves
    single leg press calf raise
    seated calf raise

    badass_vinch wrote:
    ^ ayos na yan. may tendency kasi magreact yung sodium bicarbonate ng xtra joss sa tiyan natin lalo na pag naghalo halo na sa sikmura. magdagdag ka lang ng food sa mga prior meals mo, wag sa pre WO meal.

    ok sir noted maraming salamat
  • bomsbonbomsbon Posts: 194
    UPPER BODY (tried changing some exercise to hit different angles)

    CHEST
    incline bb press 70x15, 90x12, 100x8
    incline db press 40X15, 50X8, 50X8

    BACK
    close grip underhand pulldown 90x15, 120x13, 130x10
    cg seated row 70x15, 100x12, 110x12

    DELTS
    db shoulder press 30x16, 40x12, 45x8
    reverse butterfly 30x18, 60x12, 70x10
  • bomsbonbomsbon Posts: 194
    LOWER BODY, ARMS

    HAMS
    Good Morning barx20, 20x15, 30x15
    Deadlift 70x20, 120x12, 140x8
    Lying leg curl 45x18, 55x10, 35x20

    Calves
    Seated calf raise 100x25, 110x20, 110x20

    BICEPS

    bb curl 40x15, 40x15, 40x8
    db hammer curl 10x20, 15x13, 25x8

    TRICEPS

    db tricep extension 35x18, 40x15, 50x10
    rope press down 60x15, 80x12, 80x8

    post lang for future reference :P

    2ewoexd.jpg
  • bomsbonbomsbon Posts: 194
    UPPER BODY

    CHEST
    incline bb press 70x20, 100x10, 110x6
    incline db press 40X15, 50X8, 50X8

    BACK
    wide grip pull up bodyweightx10, bodyweightx8, bodyweightx7
    db row 45x15, 55x10, 55x8

    DELTS
    machine press 70x18, 100x10, 120x6
    db bent over lateral raise 15x18, 20x12, 25x8
  • bomsbonbomsbon Posts: 194
    LOWER BODY, ARMS

    QUADS

    Back Squat 70x20, 150x12, 160x6* PR pero parallel lang
    Leg press 250x15, 280x12, 300x10*PR
    Leg extension 90x12, 70x15, 50x20

    BICEPS

    bb curl 50x10, 50x10, 50x6
    incline db hammer curl 15x15, 20x12, 25x8

    TRICEPS

    db overhead extension 45x12, 50x12, 50x10
    one arm cable tricep extension 20x15, 30x12, 30x12

    CALVES
  • bomsbonbomsbon Posts: 194
    update lang

    Monday

    CHEST

    incline bb press 70x15, 100X10, 120X8*with spot, 130x6*with spot
    flat bb press 70x15, 100x10, 100x8
    incline db press 30x15, 40x12, 50x8
    dips bodyweightx8, bodyweightx6, bodyweightx4
    cable crossover 20x20, 40x12, 50x8

    CALVES

    standing calf raise 140x15x4
    seated calf raise 130x15

    Today

    BACK

    wide grip pull-ups bodyweightx10, bodyweightx8, bodyweightx6
    cg tbar row 60x18, 85x12, 105x8
    cg underhand pulldown 90x18, 130x12, 150x6 *with spot
    seated cable row 90x15, 130x12, 150x8
    hyperextension bodyweightx18, bodyweight + 15lbsx15 , bodyweight + 15lbsx12

    :sport::sport:
  • bomsbonbomsbon Posts: 194
    LEGS

    leg extension (warm up) 25x10, 25x12
    back squat 70x12, 120x12, 130x10, 140x6
    leg press 250x12, 230x14, 250x12
    leg extension 100x10, 70x15, 35x20
    lying leg curl 35x20, 60x10, 45x8
    stiff leg db 30x10, 30x10
  • bomsbonbomsbon Posts: 194
    DELTS

    db shoulder press 30x15, 40x15, 50x8, 60x6 *with spot
    smith machine shoulder press 20x15, 30x12, 40x10
    db front raise 10x15, 15x12, 25x8
    incline db lateral raise 10x12, 15x10, 5x15
    lateral raise machine 30x15, 20x18, 10x22

    CALVES

    standing calf raise 180x12x4
    seated calf raise 130x15x4
  • bomsbonbomsbon Posts: 194
    BACK

    wide grip pull-ups bodyweightx10, bodyweightx10, bodyweightx6
    cg tbar row 60x18, 100x12, 120x6
    cg underhand pulldown 90x20, 120x12, 150x6
    seated cable row 90x15, 130x12, 160x4
    hyperextension bodyweightx20, bodyweight + 15lbsx15 , bodyweight + 15lbsx12

    Calves

    Standing calf raise
    190x15x4
    120x20x3

    Tried to limit my rest by 1 min 25 secs, diko alam kung matatawag na progressive yung pagbawas ng rest period kada week :P
  • bomsbonbomsbon Posts: 194
    CHEST

    incline bb press 70x20, 120X10, 130X8, 140x6
    flat bb press 70x15, 110x8, 110x8
    incline db press 45x12, 55x6, 55x8
    dip machine 140x12x3
    cable crossover 20x20, 60x6, 50x10 *dropset 20xfailure
  • bomsbonbomsbon Posts: 194
    LEGS

    leg extension (warm up) 25x12, 25x12, 25x12
    back squat 70x20, 130x15, 150x9, 160x6
    leg press 140x20, 280x14,300x10
    leg extension 100x10, 70x15, 35x20
    lying leg curl 45x18, 60x10, 80x6*with spot
    stiff leg db 45x12x3
  • bomsbonbomsbon Posts: 194
    Dahil di nakabuhat DOMS pa rin, nainspire kay sir milk share ko lang

    2njd4d3.jpg

    :sport::sport:
  • badass_vinchbadass_vinch Posts: 4,471
    pinagawa mo yan bro? magakano? san galing design?
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