45.0 x 10
95.0 x 10
115.0 x 10
140.0 x 8
155.0 x 5
170.0 x 5
185.0 x 5
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x15
Cable Triceps Pushdown
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x12
Set 2 : 30.0x10
Set 3 : 30.0x10
Prowler
Set 1: 3.0 Lap
Done!
************************
February 9 2015
Bench Press
70.0 x 10
90.0 x 10
110.0 x 8
115.0 x 5
135.0 x 5
155.0 x 5
Chin Up
Set 1 : 25.0x8
Set 2 : 25.0x7
Set 3 : 25.0x5
Set 4 : 25x4
Leverage Shoulder Press
Set 1 : 25.0x12
Set 2 : 35.0x10
Set 3 : 35.0x8
Set 4 : 40x8
Dumbbell Shoulder Press
Set 1 : 40.0x10
Set 2 : 40.0x8
Set 3 : 40.0x7
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Set 4 : 10.0x15
Barbell Bent Over Row >> saw two peeps dead lifting, so for some reason, di ko alam anong iniisip ko , I performed this exercise on the squat rack, mader paker!!! 2nd set pa lang, I felt huuugge stiffness on my lower back, fuarrk!!! 2 days akong foam roll to the max.
Set 1 : 115.0x10
Set 2 : 115.0x10
Set 3 : 120.0x8
45.0 x 10
95.0 x 10
115.0 x 10
140.0 x 8
155.0 x 5
170.0 x 5
185.0 x 5
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x15
Cable Triceps Pushdown
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x12
Set 2 : 30.0x10
Set 3 : 30.0x10
Prowler
Set 1: 3.0 Lap
Done!
************************
February 9 2015
Bench Press
70.0 x 10
90.0 x 10
110.0 x 8
115.0 x 5
135.0 x 5
155.0 x 5
Chin Up
Set 1 : 25.0x8
Set 2 : 25.0x7
Set 3 : 25.0x5
Set 4 : 25x4
Leverage Shoulder Press
Set 1 : 25.0x12
Set 2 : 35.0x10
Set 3 : 35.0x8
Set 4 : 40x8
Dumbbell Shoulder Press
Set 1 : 40.0x10
Set 2 : 40.0x8
Set 3 : 40.0x7
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Set 4 : 10.0x15
Barbell Bent Over Row >> saw two peeps dead lifting, so for some reason, di ko alam anong iniisip ko , I performed this exercise on the squat rack, mader paker!!! 2nd set pa lang, I felt huuugge stiffness on my lower back, fuarrk!!! 2 days akong foam roll to the max.
Set 1 : 115.0x10
Set 2 : 115.0x10
Set 3 : 120.0x8
Done!
sir mhok kelan ba mas ok gawin yung foam rolling during workout days? before or after workout? ngayon kasi before ko ginagawa kasabay ng stretching.
re sa barbell bent over row, same din ba yan ng barbell row? dami kasi tawag hehehe
kelan ba mas ok gawin yung foam rolling during workout days? before or after workout? ngayon kasi before ko ginagawa kasabay ng stretching.
actually sir, before and after ko ginagawa, eto set up ko jan
before work out :
5 - 15 minutes >> jumping rope or inclined walking sa treadmill.
5 - 10 minutes >> foam rolling
10 - 15 minutes >> dynamic stretching
after work out
5 -10 minutes foam rolling / static stretching.
pag ginagawa ko kase to, mas loose yung pakiramdam ko and as in pawisan na ko niyan, pag dynamic stretching lang kase ginagawa ko, may mga times na stiff pa rin katawan ko.
sa barbell bent over row, same din ba yan ng barbell row? dami kasi tawag hehehe
IMO, uu, pareho lang yan, ang nag kaiba lang eh pendlay row, hehe!February 12 2015
Deadlift
133.0 x 5
133.0 x 5
153.0 x 5
183.0 x 3
221.0 x 3
240.0 x 3
270.0 x 4
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 105.0x10
Set 3 : 105.0x10
Set 4 : 105.0x10
Set 5 : 110.0x10
Leg Press
Set 1 : 200.0x15
Set 2 : 200.0x15
Set 3 : 200.0x15
Leg Extensions
Set 1 : 135.0x10
Set 2 : 180.0x12
Set 3 : 180.0x15
actually sir, before and after ko ginagawa, eto set up ko jan
before work out :
5 - 15 minutes >> jumping rope or inclined walking sa treadmill.
5 - 10 minutes >> foam rolling
10 - 15 minutes >> dynamic stretching
after work out
5 -10 minutes foam rolling / static stretching.
pag ginagawa ko kase to, mas loose yung pakiramdam ko and as in pawisan na ko niyan, pag dynamic stretching lang kase ginagawa ko, may mga times na stiff pa rin katawan ko.
salamat sir! ginawa ko narin yun after, ok din pala! cheers
IMO, uu, pareho lang yan, ang nag kaiba lang eh pendlay row, hehe!
may dead stop sa sahig. :jd: pambihira hirap nako ibreak inertia sa deadlift kung may ganyan pa mas masakit sa lowerback ko. hirap talaga ko sa first pull.
Deadlift >> did singles as to since this is my first lift after 12 days
( round off to 5 )
... 305.0 x 1 >>> oh yeah! new PR! ( though basag ang form )
papz Raymond, base sayo, paano pba magandang technique sa front squat? medyo masakit sa anterior delts eh. thanks
anterior delts sumasakit? hmmm...what I'm guessing eh baka anterior delt ung sumasalo lahat nang bigat kaya nasakit. you can try this
1. lower down the weight
2. the bar should be place "pagkalagpas" nang anterior delt. ( you can do this by ↓ )
3. elbow up and BE AS UPRIGHT ( chest proud brotha!! ) AS POSSIBLE by :: ↓
4. squeeze your glutes as hard as you can, Ika nga nila yung tipong may mani sa wetpaks mo and binabasag mo, LOL!
pano grip mo pala sa bar? cross - arm grip OR clean grip?
papz Raymond, base sayo, paano pba magandang technique sa front squat? medyo masakit sa anterior delts eh. thanks
anterior delts sumasakit? hmmm...what I'm guessing eh baka anterior delt ung sumasalo lahat nang bigat kaya nasakit. you can try this
1. lower down the weight
2. the bar should be place "pagkalagpas" nang anterior delt. ( you can do this by ↓ )
3. elbow up and BE AS UPRIGHT ( chest proud brotha!! ) AS POSSIBLE by :: ↓
4. squeeze your glutes as hard as you can, Ika nga nila yung tipong may mani sa wetpaks mo and binabasag mo, LOL!
pano grip mo pala sa bar? cross - arm grip OR clean grip?
1. I guess hinbdi sa bigat bro kasi 30kgs lang yun at ung 5 reps na ginawa ko ay yakang yaka masakit lang talaga hehehe
2. so sa pagitan pala dapat ng delts at biceps , tama ba papz?
3. eto medyo di ko ito nasunod . thanks brah
4. ung tightness , parang pag nag ba abck squat ako
not sure kung ano tawag sa grip ko dun basta pag nakapatong na ung bar sa delts ko ung left hand ko nakaalalay sa right side ng bar at ung right hand ko asa left naka support
so sa pagitan pala dapat ng delts at biceps , tama ba papz?
nope, kase yung placing nang bar sakin is parang ung bar, sayad na sayad sa chest ko din, as in, siguro, konti na lang, nasasakal na ko nang bar, LOL!
ung tightness , parang pag nag ba abck squat ako
yiss... elbow up, be upright, big belly filled with air, fight na yan!
not sure kung ano tawag sa grip ko dun basta pag nakapatong na ung bar sa delts ko ung left hand ko nakaalalay sa right side ng bar at ung right hand ko asa left naka support
cross arm tawag dito bro,I did this before nung di pa ko sanay sa clean grip ( wrist mobility issue). one thing I noticed eh di ako ganun ka upright as kung naka clean grip / hook ako ( you're holding the bar with your 2 - 3 fingers).
salamat paz! sunden ko mga sinabi mo. medyo pinapraktis ko na kasi yan ngayon sinama ko na sa leg day ko after ng back squat salamat ulitpapz @rtravino29, ok lang din ba ung parang may hawak na strap. chineck ko kasi ngayon lang sa sa google merong may ganon
medyo pinapraktis ko na kasi yan ngayon sinama ko na sa leg day ko after ng back squat salamat ulit
After back squat, front squat? di ba murder hita mo nian bro? at the same time, pano ba training mo sa back and front squat? kung 5 reps nga gaya nang sabi mo, I'm assuming you're more on power rather than hypertrophy , so max effort sa weight ka sa 2 exercise. di ba masyadong counter productive since syempre pagod ka na sa back squat. pero ikaw, if it will work for you, go!
papz @rtravino29 , ok lang din ba ung parang may hawak na strap. chineck ko kasi ngayon lang sa sa google merong may ganon
IMHO, wala namang kaso eh, mapa may strap, clean hook / grip , cross arm. The main reason bakit may variation sa pag hawak eh dahil sa mobility nang wrist nang gumagawa nang exercise. whatever works for you bro, I for once did the cross arm grip, tapos ayun nga, napansin ko na di ako masyadong upright, so I made sure na ok ung mobility nang wrist ko para magawa ko ung clean grip.
medyo pinapraktis ko na kasi yan ngayon sinama ko na sa leg day ko after ng back squat salamat ulit
After back squat, front squat? di ba murder hita mo nian bro? at the same time, pano ba training mo sa back and front squat? kung 5 reps nga gaya nang sabi mo, I'm assuming you're more on power rather than hypertrophy , so max effort sa weight ka sa 2 exercise. di ba masyadong counter productive since syempre pagod ka na sa back squat. pero ikaw, if it will work for you, go!
papz @rtravino29 , ok lang din ba ung parang may hawak na strap. chineck ko kasi ngayon lang sa sa google merong may ganon
IMHO, wala namang kaso eh, mapa may strap, clean hook / grip , cross arm. The main reason bakit may variation sa pag hawak eh dahil sa mobility nang wrist nang gumagawa nang exercise. whatever works for you bro, I for once did the cross arm grip, tapos ayun nga, napansin ko na di ako masyadong upright, so I made sure na ok ung mobility nang wrist ko para magawa ko ung clean grip.
thanks sa mga tunay na info brad. last leg day ko pa lang sinubukan isama ung front squat hiihihi kaya 5 reps muna ginawa ko kasi maliban nga sa masakit eh testing muna.
ang plano ko kasi sana sa back squat heavy ako sa kakayahan ko then sa front squat un nga more reps. ok lang ba ganun? or saang set up ko pwede isali ung front squat na malaki ang benepisyo?
try ko next leg day ko ung clean grip pag di ko kaya try ko ung may strap. gagamiten ko ung DIY strap ko pag DL day ko .. salamat sa mga tips sa FS
. last leg day ko pa lang sinubukan isama ung front squat hiihihi kaya 5 reps muna ginawa ko kasi maliban nga sa masakit eh testing muna.
ang plano ko kasi sana sa back squat heavy ako sa kakayahan ko then sa front squat un nga more reps. ok lang ba ganun? or saang set up ko pwede isali ung front squat na malaki ang benepisyo?
kakasimula mo pa lang pala, hehe!
I normally perform the front squat during Deadlift day ko eh, eto magkakasama sakin
back squat
reverse hyper ext.
tricep pushdown
db curl
cable standing curl
prowler
rkc plank
deadlift
front squat
leg press
leg ext.
calf rais
farmers walk
vertical plate pressFebruary 27 2015
OHP
45.0 x 10
85.0 x 8
95.0 x 5
100.0 x 5
100.0x 4
100.0 x 5
( grind to the max sa last set potah! )
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 5 Lap/Rep
Set 4 : 5 Lap/Rep
Set 5 : 0 Lap/Rep
Barbell Incline Bench Press ( +45 lbs bar)
Set 1 : 50.0x12
Set 2 : 60.0x10
Set 3 : 80.0x8
Dumbbell Bench Press
Set 1 : 30.0x10
Set 2 : 40.0x10
Set 3 : 45.0x10
Set 4 : 45.0x10
Set 5 : 50.0x8
Wide Grip Lat Pulldown
Set 1 : 10.0x12
Set 2 : 11.0x12
Set 3 : 12.0x10
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
90-degree Vertical Plate Press
Set 1 : 25.0x20
Set 2 : 25.0x20
Set 3 : 25.0x20
pero sa tingin mo, ok lang ba ung plano ko na isabay sya sa legs day tapos ung more reps lang kasi galling ako sa back squat?
unang una, san mo ba gagamitin ung front squat? as power exercise or more on hypertrophy ( or sabihin nating finisher move mo hehe! ). pwede naman bro, power training ka sa back squat, hypertrophy training ka sa front squat meaning, mga 40 - 60% siguro nang max back squat mo eh un ung bigat nang weight mo sa front, tapos about sa reps, let's say, 5 - 8 reps ka sa power, go for 10 - 15 reps kung kaya sa front squat. if you can do more reps, mas maganda,.
pero kung ikaw ang ggawa nun sa mismong legs day mo, saan sa tingin mo mas ok isingit? after ng back squat or gaya ng sabi mo finisher? kasi ngayon ung last 2 routine ko sa legs day ( seated legs extension at lying leg curl) ay FST 7 ko na. sensya na papz, dami ko tanung first time ko kasi sa FS hihihi
pero kung ikaw ang ggawa nun sa mismong legs day mo, saan sa tingin mo mas ok isingit? after ng back squat or gaya ng sabi mo finisher? kasi ngayon ung last 2 routine ko sa legs day ( seated legs extension at lying leg curl) ay FST 7 ko na. sensya na papz, dami ko tanung first time ko kasi sa FS hihihi
I would suggest as a finisher sya, AFTER nang back squat. Main compound lift muna para full pa tangke mo, ung front squat, pang rape na lang sa legs mo, hehe!
* parang napiga yung muscle ko sa middle back ( trapezius sabi ni google) kahapon ko pa iniinda to when I did tri set sa shoulder exercise sa office gym namin. After doing some massage ball therapy, medyo nawala, pero pagkagising ko kinagabihan, bumalik yung sakit.
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 105.0x10
Set 3 : 105.0x10
Set 4 : 105.0x10
Set 5 : 105.0x10
Leg Press
Set 1 : 200.0x15
Set 2 : 200.0x15
Set 3 : 200.0x15
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x15
Set 3 : 135.0x15
Comments
OHP
45.0 x 10
65.0 x 10
75.0 x 8
95.0 x 5
95.0 x 5
100.0 x 5
Pull Ups
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 8 Rep
Set 4 : 7 Rep
Set 5 : 6 Rep
Barbell Incline Bench Press ( +45 lbs )
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 80.0x5
Set 4 : 80x7
Dumbbell Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 55.0x8
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x8
Dumbbell Standing Triceps Extension
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Stomach Vaccum
Plank
Set 1 : 00:01:00
Set 2 : 00:00:39
Set 3 : 00:00:41
Done!
Squat
45.0 x 10
95.0 x 10
115.0 x 10
140.0 x 8
155.0 x 5
170.0 x 5
185.0 x 5
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x15
Cable Triceps Pushdown
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x12
Set 2 : 30.0x10
Set 3 : 30.0x10
Prowler
Set 1: 3.0 Lap
Done!
************************
February 9 2015
Bench Press
70.0 x 10
90.0 x 10
110.0 x 8
115.0 x 5
135.0 x 5
155.0 x 5
Chin Up
Set 1 : 25.0x8
Set 2 : 25.0x7
Set 3 : 25.0x5
Set 4 : 25x4
Leverage Shoulder Press
Set 1 : 25.0x12
Set 2 : 35.0x10
Set 3 : 35.0x8
Set 4 : 40x8
Dumbbell Shoulder Press
Set 1 : 40.0x10
Set 2 : 40.0x8
Set 3 : 40.0x7
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Set 4 : 10.0x15
Barbell Bent Over Row >> saw two peeps dead lifting, so for some reason, di ko alam anong iniisip ko , I performed this exercise on the squat rack, mader paker!!! 2nd set pa lang, I felt huuugge stiffness on my lower back, fuarrk!!! 2 days akong foam roll to the max.
Set 1 : 115.0x10
Set 2 : 115.0x10
Set 3 : 120.0x8
Done!
sir mhok kelan ba mas ok gawin yung foam rolling during workout days? before or after workout? ngayon kasi before ko ginagawa kasabay ng stretching.
re sa barbell bent over row, same din ba yan ng barbell row? dami kasi tawag hehehe
actually sir, before and after ko ginagawa, eto set up ko jan
before work out :
5 - 15 minutes >> jumping rope or inclined walking sa treadmill.
5 - 10 minutes >> foam rolling
10 - 15 minutes >> dynamic stretching
after work out
5 -10 minutes foam rolling / static stretching.
pag ginagawa ko kase to, mas loose yung pakiramdam ko and as in pawisan na ko niyan, pag dynamic stretching lang kase ginagawa ko, may mga times na stiff pa rin katawan ko.
IMO, uu, pareho lang yan, ang nag kaiba lang eh pendlay row, hehe!February 12 2015
Deadlift
133.0 x 5
133.0 x 5
153.0 x 5
183.0 x 3
221.0 x 3
240.0 x 3
270.0 x 4
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 105.0x10
Set 3 : 105.0x10
Set 4 : 105.0x10
Set 5 : 110.0x10
Leg Press
Set 1 : 200.0x15
Set 2 : 200.0x15
Set 3 : 200.0x15
Leg Extensions
Set 1 : 135.0x10
Set 2 : 180.0x12
Set 3 : 180.0x15
90-Degree Vertical Plate Press
25.0 x 20
25.0 x 20
25.0 x 20
Done!
salamat sir! ginawa ko narin yun after, ok din pala! cheers
may dead stop sa sahig. :jd: pambihira hirap nako ibreak inertia sa deadlift kung may ganyan pa mas masakit sa lowerback ko. hirap talaga ko sa first pull.
incline threadmill
30 minutes
Deadlift >> did singles as to since this is my first lift after 12 days
( round off to 5 )
135.0 x 5
155.0 x 5
185.0 x 5
205.0 x 1
240.0 x 2
240.0 x 2
260.0 x 1
280.0 x 1
305.0 x 1 >>> oh yeah! new PR! ( though basag ang form )
Barbell Front Squat
Set 1 : 95.0x8
Set 2 : 95.0x8
Set 3 : 105.0x8
Set 4 : 105.0x8
Set 5 : 105.0x8
Pull ups
0.0 x 10
0.0 x 8
0.0 x 7
0.0 x 5
Done!
Welcome to 300lb-DL Club, bro!
anterior delts sumasakit? hmmm...what I'm guessing eh baka anterior delt ung sumasalo lahat nang bigat kaya nasakit. you can try this
1. lower down the weight
2. the bar should be place "pagkalagpas" nang anterior delt. ( you can do this by ↓ )
3. elbow up and BE AS UPRIGHT ( chest proud brotha!! ) AS POSSIBLE by :: ↓
4. squeeze your glutes as hard as you can, Ika nga nila yung tipong may mani sa wetpaks mo and binabasag mo, LOL!
pano grip mo pala sa bar? cross - arm grip OR clean grip?
1. I guess hinbdi sa bigat bro kasi 30kgs lang yun at ung 5 reps na ginawa ko ay yakang yaka masakit lang talaga hehehe
2. so sa pagitan pala dapat ng delts at biceps , tama ba papz?
3. eto medyo di ko ito nasunod . thanks brah
4. ung tightness , parang pag nag ba abck squat ako
not sure kung ano tawag sa grip ko dun basta pag nakapatong na ung bar sa delts ko ung left hand ko nakaalalay sa right side ng bar at ung right hand ko asa left naka support
paps, di ko gets, sorry
ung sakin kasi sa mismong delts nakapatong?
nope, kase yung placing nang bar sakin is parang ung bar, sayad na sayad sa chest ko din, as in, siguro, konti na lang, nasasakal na ko nang bar, LOL!
yiss... elbow up, be upright, big belly filled with air, fight na yan!
cross arm tawag dito bro,I did this before nung di pa ko sanay sa clean grip ( wrist mobility issue). one thing I noticed eh di ako ganun ka upright as kung naka clean grip / hook ako ( you're holding the bar with your 2 - 3 fingers).
After back squat, front squat? di ba murder hita mo nian bro? at the same time, pano ba training mo sa back and front squat? kung 5 reps nga gaya nang sabi mo, I'm assuming you're more on power rather than hypertrophy , so max effort sa weight ka sa 2 exercise. di ba masyadong counter productive since syempre pagod ka na sa back squat. pero ikaw, if it will work for you, go!
IMHO, wala namang kaso eh, mapa may strap, clean hook / grip , cross arm. The main reason bakit may variation sa pag hawak eh dahil sa mobility nang wrist nang gumagawa nang exercise. whatever works for you bro, I for once did the cross arm grip, tapos ayun nga, napansin ko na di ako masyadong upright, so I made sure na ok ung mobility nang wrist ko para magawa ko ung clean grip.
thanks sa mga tunay na info brad. last leg day ko pa lang sinubukan isama ung front squat hiihihi kaya 5 reps muna ginawa ko kasi maliban nga sa masakit eh testing muna.
ang plano ko kasi sana sa back squat heavy ako sa kakayahan ko then sa front squat un nga more reps. ok lang ba ganun? or saang set up ko pwede isali ung front squat na malaki ang benepisyo?
try ko next leg day ko ung clean grip pag di ko kaya try ko ung may strap. gagamiten ko ung DIY strap ko pag DL day ko .. salamat sa mga tips sa FS
kakasimula mo pa lang pala, hehe!
I normally perform the front squat during Deadlift day ko eh, eto magkakasama sakin
back squat
reverse hyper ext.
tricep pushdown
db curl
cable standing curl
prowler
rkc plank
deadlift
front squat
leg press
leg ext.
calf rais
farmers walk
vertical plate pressFebruary 27 2015
OHP
45.0 x 10
85.0 x 8
95.0 x 5
100.0 x 5
100.0x 4
100.0 x 5
( grind to the max sa last set potah! )
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 5 Lap/Rep
Set 4 : 5 Lap/Rep
Set 5 : 0 Lap/Rep
Barbell Incline Bench Press ( +45 lbs bar)
Set 1 : 50.0x12
Set 2 : 60.0x10
Set 3 : 80.0x8
Dumbbell Bench Press
Set 1 : 30.0x10
Set 2 : 40.0x10
Set 3 : 45.0x10
Set 4 : 45.0x10
Set 5 : 50.0x8
Wide Grip Lat Pulldown
Set 1 : 10.0x12
Set 2 : 11.0x12
Set 3 : 12.0x10
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
90-degree Vertical Plate Press
Set 1 : 25.0x20
Set 2 : 25.0x20
Set 3 : 25.0x20
Done!
di ko pede isabay sa DL ko kasi full back training ako pag ganun eh
pero sa tingin mo, ok lang ba ung plano ko na isabay sya sa legs day tapos ung more reps lang kasi galling ako sa back squat?
unang una, san mo ba gagamitin ung front squat? as power exercise or more on hypertrophy ( or sabihin nating finisher move mo hehe! ). pwede naman bro, power training ka sa back squat, hypertrophy training ka sa front squat meaning, mga 40 - 60% siguro nang max back squat mo eh un ung bigat nang weight mo sa front, tapos about sa reps, let's say, 5 - 8 reps ka sa power, go for 10 - 15 reps kung kaya sa front squat. if you can do more reps, mas maganda,.
pero kung ikaw ang ggawa nun sa mismong legs day mo, saan sa tingin mo mas ok isingit? after ng back squat or gaya ng sabi mo finisher? kasi ngayon ung last 2 routine ko sa legs day ( seated legs extension at lying leg curl) ay FST 7 ko na. sensya na papz, dami ko tanung first time ko kasi sa FS hihihi
I would suggest as a finisher sya, AFTER nang back squat. Main compound lift muna para full pa tangke mo, ung front squat, pang rape na lang sa legs mo, hehe!
Squat
45.0 x 10
95.0 x 10
115.0 x 8
140.0 x 5
160.0 x 5
180.0 x 5
200.0 x 3
215.0 x 1--- > success! yun nga lang, pag layo ko sa bar, biglang nagdilim paningin ko, LOL!
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Cable Triceps Pushdown
Set 1 : 100.0x12
Set 2 : 100.0x12
Set 3 : 100.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x12
Set 2 : 30.0x12
Set 3 : 30.0x12
Cable Standing Curl
Set 1 : 40.0x12
Set 2 : 70.0x12
Set 3 : 70.0x12
RKC Plank
Set 1 : 00:00:51
Set 2 : 00:01:03
Set 3 : 00:01:02
Done!
Bench Press
45.0 x 20
85.0 x 10
100.0 x 10
135.0 x 5
145.0 x 5
165.0 x 3
135.0 x 6
Chin Up
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x12
Barbell Bent Over Row
Set 1 : 110.0x6
Set 2 : 110.0x8
Set 3 : 110.0x10
Dumbbell Shoulder Press
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x8
Leverage Shoulder Press
Set 1 : 25.0x10
Set 2 : 25.0x12
Set 3 : 30.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x10
Set 3 : 15.0x10
Set 4 : 10x10
Done!
Deadlift
133.0 x 5
155.0 x 5
183.0 x 5
225.0 x 5
265.0 x 3
295.0 x 2
205.0 x 5 - extra set
205.0 x 5 - extra set
* parang napiga yung muscle ko sa middle back ( trapezius sabi ni google) kahapon ko pa iniinda to when I did tri set sa shoulder exercise sa office gym namin. After doing some massage ball therapy, medyo nawala, pero pagkagising ko kinagabihan, bumalik yung sakit.
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 105.0x10
Set 3 : 105.0x10
Set 4 : 105.0x10
Set 5 : 105.0x10
Leg Press
Set 1 : 200.0x15
Set 2 : 200.0x15
Set 3 : 200.0x15
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x15
Set 3 : 135.0x15
Done!
Anong oras 'yang 'later'?
actually tomorrow yan, pag out ko nang office, kaka in ko pa lang eh 11 - 8 AM ako.
Later na rin 'yun. In less than 24hrs na. Mga anong oras ka ba bukas kung sakali?
if ever maging ok tong tyan ko AND makapag power nap ako, same time, 9 siguro andun na ko sa eclipse bro,@core
sabay ka bro? wish lang natin iba bantay para ma i guest ulit kita, hehe!
Hindi ka na ba nagbubuhat ng hapon?
May mga lakad pa kasi ako ng umaga.