kung BB press ok na i total yan. Dumbbell ni lo-log mo eh assuming one hand sa poundage na binubuhat mo yung nilalagay mo. check mo ung logs sa ibang journal na nag D-DB press para ma gets mo.
^
oks master, gets ko na format kapag db ang gamit.
before kasi nilalagay ko din example na (20lbs ea db ang ginamit ko for this wo)
hindi ko lang nailagay sa last wo ko kasi I assume same lang din kaya tinotal ko.
flat db press
45x6 (di ko na maangat right arm ko sa pagod)
35x8x2
ez barbell curl
30x10x2
+
alternate db curl
25x10
15x12
done
*apaw ang tao sa gym kagabi kahit 8pm+ na, totoo nga kapag January nabaha.
daming group, mostly mga babae&gay. meron din mga bagong mukha na kolehiyala.
After you have gotten your foot width decided, the next step is to see where the bar is relative to your feet. You want the bar right over the middle of your foot. You do NOT want to start with the bar already at your shins.
tagal ko na hindi nakapag-update.
2 to 3 or minsan 4x a week pa din ako nagttrain.
lifts r still d same same pa din.
same routine:
M-Chest/tris
T-Back-Bi's/abs
W-rest
TH-Legs/Cardio/abs
F-rest
Sat-rest
Sun-Delts/abs(sundot lang sa bahay / rest)
IIFYM since feb, tas nagstart ulit ako magtake ng pm7 3weeks ago lang (thanks sir Mighty!) yun lang supp ko ngaun.
no more crea,fish oil,multi muna. budget tyt e. hahah
Comments
total is 60lbs na. 30lbs ea db.
pano ba dapat ang format ng paglolog dito?amp!
from the start total weight naman talaga yung nilolog ko ha yatez?
wag one sided brahs...
oks master, gets ko na format kapag db ang gamit.
before kasi nilalagay ko din example na (20lbs ea db ang ginamit ko for this wo)
hindi ko lang nailagay sa last wo ko kasi I assume same lang din kaya tinotal ko.
my bad..
kalma lang.....
^
I see. Kung sabagay, may purpose din kapag one hand-poundage lang...
onga master sensya na nagkamali lang, noob pa kasi! heheh..
musta kayo lahat?? recent photos ko pala:
current weight: 81kilos
tas vid naman (nagpapalakas)heheheh...
new PR for DL. 4reps 250lbs
im open for tips/suggestions para mas maimprove ko yung technique!
chest wo:
incline bb bench press
100x10
120x8
120x8
120x6
100x8
100x10
incline Chest Press machine (HS)
70x12
100x10x3
peck deck
70x14
100x12x3
70x12
flat db press
45x6 (di ko na maangat right arm ko sa pagod)
35x8x2
ez barbell curl
30x10x2
+
alternate db curl
25x10
15x12
done
*apaw ang tao sa gym kagabi kahit 8pm+ na, totoo nga kapag January nabaha.
daming group, mostly mga babae&gay. meron din mga bagong mukha na kolehiyala.
8-9:15pm
dl:
100x12x2
170x8
200x6
220x4
240x2x2
wide lat pulldown
70x12
100x10x3
cg underhand pulldown
100x10x3
70x12
roman chair leg raise
db side bend
plank
(bilis matuyo ng pawis dahil sa lamig ng panahon kaya nagstop na ko)
-updated sidebar pics
(loc:gym dun sa new place nila,maliit lang pero ok na din)
db bench press
20klsx12
25klsx10x3
15klsx12
cg bb bench press
60lbsx10
bb bench press
100lbsx10
120lbsx8x2
db flyes
5klsx10x3
tri's rope push down
50lbsx12
70lbsx10x2
50lbsx10
db standing tri-extension
15klsx10x2
10kls to failure
alternate db curls
12.5klsx8
10klsx10x2
5klsx12
biceps cable curl
50lbsx10x3
done!
(log ko na din ginawa ni gf)
20mins threadmill
db lunges
seated leg curl machine
back/abs
stretching
10mins bike
RDL
100lbsx10x2
150lbsx10
200lbsx6x2
220lbsx4
250lbsx1
wide lat pulldown
70lbsx12
100lbsx10x2
120lbsx8
cg underhand pulldown
100lbsx10x3
120lbsx8
cg seated cable row
70lbsx10x2
100lbsx8x2
120lbsx6
abs
decline situps
crunches
db side bends
roman chair leg raise
plank
updated progress pic: <back>
Kmsta mga sir? Hi sa mga old & new members!
tagal ko na hindi nakapag-update.
2 to 3 or minsan 4x a week pa din ako nagttrain.
lifts r still d same same pa din.
same routine:
M-Chest/tris
T-Back-Bi's/abs
W-rest
TH-Legs/Cardio/abs
F-rest
Sat-rest
Sun-Delts/abs(sundot lang sa bahay / rest)
IIFYM since feb, tas nagstart ulit ako magtake ng pm7 3weeks ago lang (thanks sir Mighty!) yun lang supp ko ngaun.
no more crea,fish oil,multi muna. budget tyt e. hahah
current pic: 7/27/14