Smith Machine Squat
Set 1: 110lbs x 8
Set 2 to 5: 140lbs x 5
parang mas mahirap mag squat dito....pigil ung bawat buhat. wala pa kase lugar na pedeng makapag squat dun sa gym wew..
Hamstring Curls
Set 1: 60lbs x 12
Set 2 to 3: 65lbs x 10
Leg Press
3 Set of 400lbs x 10
Calf Press
3 Set of 400lbs x 10
Standing Calf Raise BW
3 Set of 10 reps
Standing Lunges
3 SEt of 30lbs x 8
Leg Extension
Set 1: 105lbs x 12
Set 2 to 3: 115lbs x 10
Standing DB Bicep Curls
3 Set of 20lbs x 10
DB Kickback
Set 1: 10lbs x 10
Set 2 to 3: 15lbs x 10
Flat BB Bench
3 Set of 140lbs x 5
2 Set of 140lbs x 4
Overhead Press
3 Set of 90lbs x 5
1 Set of 90lbs x 3
1 Set of 70lbs x 3
DB INclined Press
Set 1: 60lbs x 5 - nagslide na naman ako sa upuan.ang liit kase
Set 2: 50lbs x 10
Set 3: 60lbs x 8 - this time lumipat na ko ng bench.ayun nakuha hehe
DB Side Lateral
3 Set of 30lbs x 8 - wla ung 25lbs
Close Grip Bench
4 Set of 120lbs x 5
Cable Pushdown
Set 1: 100lbs x 10
Set 2 and 3: 110lbs x 10
kakabalik ulit sa gym after 1 week tapos after netong workout na to baka by Monday na ko ulit makapag gym dahil may byahe naman akong LaUnion.
Inclined BB Bench
3 Set of 110lbs x 8
Flat BB Bench Press - dahil di ko makita ung 60lbs na dumbell, nag barbell na lng ulit ako. tinatry ko ung leg drive sa benching...mejo di ko pa masyado makuha pero mukang nagawa ko ng konti hehe...
2 Set of 110lbs x 10
1 Set of 130lbs x 10
Shoulder Press
3 Set of 35lbs x 10
DB Side Lateral
Set 1: 20lbs x 12
SEt 2: 25lbs x 10
Set 3: 20lbs x 12; 10lbs x 10
Skull Crusher
Set 1: 50lbs x 10
Set 2 to 3: 60lbs x 8
Kelangan magbalik loob ulit hehe...bumili na ko ng creatine ung dymatize 300gms lang sa CNC worth 500. tpos derecho na sa gym
Overhead Press
Set 1: 90lbs x 5
Set 2: 95lbs x 5
Set 3 and 4: 95lbs x 4
BB Flat Bench Press
Set 1: 130lbs x 5
Set 2 to 4: 140lbs x 3
DB INclined Bench Press
Set 1: 50lbs x 8
Set 2 and 3: 60lbs x 5
DB Side Lateral Raise
3 Set of 25lbs x 10
Close Grip Bench
Set 1: 100lbs x 8
Set 2: 120lbs x 8
Set 3: 120lbs x 7
Done...
meron akong gym mate buddy, ang lakas nya mag chest, nag 90lbs sya sa dumbell inclined. sympre usap-usap. ang workout lang pala nya lagi is Chest, shoulder. wala ng iba. sabi ko try nya din mag back, legs triceps and biceps. sabi ko iba pa din pag lahat natatarget mo. open naman sya at willing sya sa mga suggestion sa kanya dun.
meron akong gym mate buddy, ang lakas nya mag chest, nag 90lbs sya sa dumbell inclined. sympre usap-usap. ang workout lang pala nya lagi is Chest, shoulder. wala ng iba. sabi ko try nya din mag back, legs triceps and biceps. sabi ko iba pa din pag lahat natatarget mo. open naman sya at willing sya sa mga suggestion sa kanya dun.
Grabe. gano katagal nag bubuhat? may mga tao kasi na minsan hindi naman sa "ego lifting" or anything else ang buhat, baka hindi lang tlga knowledgable. baka akala lang tlga nya sa buhat e chest lang, dont get me wrng kasi sa mga probinsya, barrio, like samin sa ilocos, chest at biceps lang ang alam nila gawin hindi dahil sa un lang gusto nila pero un lang tlga alam nilang gawin. :biggrin:
dati daw nagbubuhat na sya pero natigil at last year pa ata sya nagbubuhat.malakas sya sa shoulder and chest at gusto nya eh pang bouncer na katawan. pag naguusap kame dun mabait naman at napaka down to earth. kya minsan sinisingitan ko din ng konting advise para naman magkaron sya ng idea.sabi nya try nya daw mag deadlift at sabay sakin.naiintriga daw sya dun hehe.
dati daw nagbubuhat na sya pero natigil at last year pa ata sya nagbubuhat.malakas sya sa shoulder and chest at gusto nya eh pang bouncer na katawan. pag naguusap kame dun mabait naman at napaka down to earth. kya minsan sinisingitan ko din ng konting advise para naman magkaron sya ng idea.sabi nya try nya daw mag deadlift at sabay sakin.naiintriga daw sya dun hehe.
yes paps lets share the love to errbody :biggrin: turo mo sakanya lahat nung compound exercises dl squats rows and etc. :hard:
meron akong gym mate buddy, ang lakas nya mag chest, nag 90lbs sya sa dumbell inclined. sympre usap-usap. ang workout lang pala nya lagi is Chest, shoulder. wala ng iba. sabi ko try nya din mag back, legs triceps and biceps. sabi ko iba pa din pag lahat natatarget mo. open naman sya at willing sya sa mga suggestion sa kanya dun.
Grabe. gano katagal nag bubuhat? may mga tao kasi na minsan hindi naman sa "ego lifting" or anything else ang buhat, baka hindi lang tlga knowledgable. baka akala lang tlga nya sa buhat e chest lang, dont get me wrng kasi sa mga probinsya, barrio, like samin sa ilocos, chest at biceps lang ang alam nila gawin hindi dahil sa un lang gusto nila pero un lang tlga alam nilang gawin. :biggrin:
yes paps, inuunti unti natin sya turuan hehe.nung sinabi ko nga na mag legs din, sabi nya katamad daw un gawin haha.sbi ko kahit umpisahan mo muna sa leg press if ayaw nya mag squat basta wag nya iiwan ung legs nya hehe
Comments
sobrang init sa gym, tagal makarecover at nakakapanghina..wew...oh dahil matagal lang ako nabakasyon...
BB Flat Bench
Set 1: 150lbs x 3
Set 2 to 5: 140lbs x 6
Overhead Press
4 SEt of 90lbs x 5
DB Inclined Press
2 Set of 60lbs x 8
1 Set of 60lbs x 6
DB Side Lateral
3 Set of 25lbs x 10
Close Grip Bench
4 Set of 120lbs x 5
ABs
Lying Leg Raise
20 reps
Crunches
20 reps
Reverse Straight leg Crunches
20 reps
Flutter Kick
20 reps
Flutter Kicks
20 reps
Crunch with bend knees
20 reps
Scissors kick
20 reps
Hanging Side RAise
10 reps each
Done...
umuwing sawi haha...ung last kong buhat hindi ko nabuhat...nasobra sa empe lights at san mig ata eh nung long weekend, bawi na lng sa sunod...
Deadlift
5 Set of 270lbs x 5
Weighted Pull Ups
5 Set of 5 reps + 15lbs
BB Row
1 Set of 120lbs x 5
4 Set of 140lbs x 5
EZ Bar Bicep Curls
1 Set of 60lbs x 8
3 Set of 70lbs x 5
BB Shrug
Set 1: 230lbs x 5 - masakit sa kamay kahit naka strap
Set 2: 200lbs x 8
SEt 3: 200lbs x 10
Set 4: 200lbs x 10
Done...
Mga bago ang equipments nila, at mas mabibigat ung bar at plates nila pati dumbells
Push Day Hypertrophy
BB Inclined Bench Press
3 Set of 100lbs x 10
DB Shoulder Press
Set 1: 40lbs x 10
Set 2 and 3: 50lbs x 9
Flat Dumbell Press
3 Set of 40lbs x 10
DB Side Lateral Raise
3 Set of 25lbs x 8
DB Skull Crusher
3 Set of 20lbs x 10
Cable Pushdown
3 Set of 100lbs x 10
Abs
LYing Leg Raise
20 reps
Crunches
20 reps
Hip Raise
20 reps
Flutter Kicks
20 reps
Knee Raise Crunches
20 reps
Side Raise
10 each
Done
Pull Ups
4 Set 8 reps
Lat Pull down
Set 1: 90lbs x 12
Set 2 and 3: 110lbs x 10
Cable Row Wide
Set 1: 90lbs x 12
Set 2 and 3: 110lbs x 10
STanding DB Row
1 Set of 70lbs x 8
DB Row
2 Set of 70lbs x 10
DB supinated Bicep Curls
3 Set of 30lbs x 8
DB Hammer Curls
3 Set of 30lbs x 8
DB shrugs
3 Set of 70lbs x 12
DB Rear Delt Flyes
3 Set of 25lbs x 10
Abs
Crunches
40 reps
Lying Leg Raise
20reps
Hip to Toe Raise
20 reps
Flutter Kicks
20 reps
Scissor Kicks
20 reps
Bended Knee Crunches
20 reps
Done
Smith Machine Squat
Set 1: 110lbs x 8
Set 2 to 5: 140lbs x 5
parang mas mahirap mag squat dito....pigil ung bawat buhat. wala pa kase lugar na pedeng makapag squat dun sa gym wew..
Hamstring Curls
Set 1: 60lbs x 12
Set 2 to 3: 65lbs x 10
Leg Press
3 Set of 400lbs x 10
Calf Press
3 Set of 400lbs x 10
Standing Calf Raise BW
3 Set of 10 reps
Standing Lunges
3 SEt of 30lbs x 8
Leg Extension
Set 1: 105lbs x 12
Set 2 to 3: 115lbs x 10
Standing DB Bicep Curls
3 Set of 20lbs x 10
DB Kickback
Set 1: 10lbs x 10
Set 2 to 3: 15lbs x 10
Done...
Mas mabigat ung plates and dumbells dito sa bagong gym kaya kinikilala ko muna
BB Bench Press
5 Set of 130lbs x 5
Inclined DB Press
4 Set of 60lbs x 6
Overhead Press
3 SEt of 90lbs x 6
1 Set of 80lbs x 5
Close Grip Bench
5 Set of 120lbs x 5
DB Side Lateral RAise
3 Set of 25lbs x 10
Cable PUshdown
3 Set of 110lbs x 8
Abs
Crunches
40 reps
Lying Leg Raise
20reps
Hip to Toe Raise
20 reps
Flutter Kicks
20 reps
Bended Knee Crunches
20 reps
Scissor Kicks
20 reps
==========================================================
Pull Day Strength
Deadlift
5 Set of 250lbs x 5
Pull UPs - mahirap mag weighted PUll ups kase masyadong mababa.wala naman akong dip belts eh...
5 Set of 8 reps
BB Row
4 Set of 130lbs x 6
EZ Curl Bicep Curls
3 Set of 60lbs x 6
1 Set of 30lbs x 6
DB Hammer Curls
3 SEt of 40lbs x 8
DB Shrug
3 Set of 70lbs x 10
DB Rear Delt Flyes
3 Set of 25lbs x 8
Abs
Crunches
40 reps
Lying Leg Raise
20reps
Hip to Toe Raise
20 reps
Flutter Kicks
20 reps
Bended Knee Crunches
20 reps
Scissor Kicks
20 reps
Elbow to Knee Crunches
20 each sides
Done
Squat on Dips Station
4 Set of 190llbs x 8 - sumakit lower back ko kahit may belt.nabigla siguro...wew....
Stiffed Leg
3 Set of 130lbs x 8
Leg Press
SEt 1: 425lbs x 8
Set 2 and 3: 395lbs x 8
Calf Press
3 Set of 395lbs x 10
Hamstring Curl
3 Set of 60lbs x 10
DB Supinated Bicep Curl
3 Set of 30lbs x 8
DB Skull Crusher
Set 1: 20lbs x 10
Set 2 and 3: 25lbs x 10
Done...
Inclined BB Bench
Set 1: 100lbs x 10
Set 2 to 4: 110lbs x 9
DB Shoulder Press
Set 1: 50lbs x 3
Set 2 to 4: 40lbs x 8
DB Flat Bench Press
3 SEt of 60lbs x 8
DB Side Lateral
3 SEt of 25lbs x 10
Skull Crusher
3 Set of 50lbs x 12
Cable Push donw
3 Set of 100lbs x 10
Ab Workouts
Done
Pull Ups
4 Set 8reps
DB Row
3 SEt of 70lbs x 10
Standing Lat Pull Down
3 Set of 70lbs x 10
Lat Pull down
3 Set of 100lbs x 10
Cable Row
3 Set of 100lbs x 10
DB Supinated Bicep Curl
3 Set of 30lbs x 8
DB Hammer Curl
3 Set of 40lbs x 8
BB Shrug
Set 1: 120lbs x 12
SEt 2: 150lbs x 10
Set 3: 170lbs x 10
Set 4: 170lbs x 10
Face Pull
3 Set of 80lbs x 10
ABS
Done...
Squat
4 Set of 190lbs x 8
Leg Press
3 Set of 395lbs x 10
DB Lunges
SEt 1 and 2: 25lbs x 8
Set 3: 35lbs x 8
Leg Extension
3 Set of 115lbs x 10
Hamstring Curls
3 Set of 70lbs x 10
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Cable PUshdown
Set 1: 100lbs x 12
Set 2: 110lbs x 12
Set 3: 120lbs x 10
Abs..
Done
Flat BB Bench
3 Set of 140lbs x 5
2 Set of 140lbs x 4
Overhead Press
3 Set of 90lbs x 5
1 Set of 90lbs x 3
1 Set of 70lbs x 3
DB INclined Press
Set 1: 60lbs x 5 - nagslide na naman ako sa upuan.ang liit kase
Set 2: 50lbs x 10
Set 3: 60lbs x 8 - this time lumipat na ko ng bench.ayun nakuha hehe
DB Side Lateral
3 Set of 30lbs x 8 - wla ung 25lbs
Close Grip Bench
4 Set of 120lbs x 5
Cable Pushdown
Set 1: 100lbs x 10
Set 2 and 3: 110lbs x 10
Done
Deadlift
Set 1: 250lbs x 5
Set 2: 270lbs x 4 - nawalan na ko kagad ng grip....
Set 3 to 5: 250lbs x 5
Pull Ups
4 Set of 8 reps BW
BB Row
4 Set of 130lbs x 8
EZ Bar Bicep Curls
Set 1: 50lbs x 8
Set 2 to 3: 55lbs x 8
Set 4: 55lbs x 5
BB Shrug
Set 1: 180lbs x 10
SEt 2 to 4: 200lbs x 8
Abs
Done
Squat
3 Set of 180lbs x 5 - di ko napansin na 180lbs lang.kaya pala 5 reps na parang di pa ko hingal kabayo
3 Set of 200lbs x 5
Stiffed Leg Deadlift
5 Set of 130lbs x 10
Leg Press
3 Set of 390lbs x 10
Calf Press
3 Set of 390lbs x 10
Supinated Bicep Cursl
3 Set of 30lbs x 8
Cable Pushdown
3 Set of 110lbs x 10
Abs
Done
kakabalik ulit sa gym after 1 week tapos after netong workout na to baka by Monday na ko ulit makapag gym dahil may byahe naman akong LaUnion.
Inclined BB Bench
3 Set of 110lbs x 8
Flat BB Bench Press - dahil di ko makita ung 60lbs na dumbell, nag barbell na lng ulit ako. tinatry ko ung leg drive sa benching...mejo di ko pa masyado makuha pero mukang nagawa ko ng konti hehe...
2 Set of 110lbs x 10
1 Set of 130lbs x 10
Shoulder Press
3 Set of 35lbs x 10
DB Side Lateral
Set 1: 20lbs x 12
SEt 2: 25lbs x 10
Set 3: 20lbs x 12; 10lbs x 10
Skull Crusher
Set 1: 50lbs x 10
Set 2 to 3: 60lbs x 8
Superset
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Cable PUshdown
3 Set of 110lbs x 10
Done...
Pull Ups
3 Set of 10 reps
Lat Pull Down
3 Set of 90lbs x 10
Cable Row
3 Set of 90lbs x 10
DB Row
3 SEt of 70lbs x 10
BB Shurg
3 SEt of 190lbs x 10
EZ Bar Bicep Curls
3 Set of 50lbs x 8
DB Hammer Curls
3 Set of 40lbs x 10
Done....
Squat
4 SEt of 190lbs x 8
Leg Press
Set 1: 360lbs x 10
SEt 2: 375lbs x 10
Set 3: 400lbs x 10
Calf Press
Set 1: 360lbs x 10
SEt 2: 375lbs x 10
Set 3: 400lbs x 10
Standing Calf Raise Superset to CAlf Press
3 Set of 10 reps BW
DB Lunges
3 SEt of 35lbs x 8
Leg Extension
3 SEt of 115lbs x 12
Lying Hamstring Curl
3 Set of 65lbs x 12 - last set 10 reps
Cable Pushdown
3 SEt of 110lbs x 10
Done
Flat BB Bench
5 SEt of 140lbs x 5
Overhead Press
2 SEt of 90lbs x 5
2 SEt of 90lbs x 4
DB Inclined Bench press
4 Set of 60lbs x 5
Close Grip Bench
4 SEt of 130lbs x 5
Cable Pushdown
Set 1: 110lbs x 10
Set 2: 120lbs x 10
Set 3: 130lbs x 8
ABs
================================================
Pull DAy STrength
Deadlift
3 Set of 270lbs x 3
2 Set of 270lbs x 5
BB Row
1 Set of 130lbs x 8
3 Set of 150lbs x 6
Weighted Pull UPs
4 Set of 15lbs + BW x 5
EZ Bar Bicep Curls
3 Set of 60lbs x 8
DB Shrug
1 Set of 70lbs x 12
3 Set of 80lbs x 12
Done...
Squat
5 Set of 200lbs x 5
Leg Press
3 Set of 400lbs x 10
Calf Press
3 Set of 400lbs x 10
Standing Calf Raise
3 Set of 8 reps - per leg
Stiffed Leg Deadlift
Set 1: 130lbs x 10
Set 2 to 4: 160 lbs x 8
Superset
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Cable Pushdown
3 Set of 110lbs x 10
ABs
Done
PUsh Hypertrophy
Inclined BB Bench
3 Set of 110lbs x 8
DB Shoulder Press
3 Set of 40lbs x 8
DB Flat Bench Press
Set 1: 60lbs x 6
Set 2 and 3: 50lbs x 10
Chest Fly Machine
3 Set of 60lbs x 10
EZ Bar Skull Crusher
3 Set of 50lbs x 12
Cable Pushdown
3 Set of 110lbs x 8
DB Side Lateral RAise
3 Set of 20lbs x 12
June 3, 2015
Pull Day Hypertrophy
PUll Ups
3 Set of 8 reps
Lat Pull down
3 Set of 90lbs x 10
Cable Row
3 Set of 90lbs x 10
DB Row
3 Set of 80lbs x 10
Supinated DB Bicep Curls
Set 1: 35lbs x 5
Set 2 to 4: 30lbs x 8
DB Hammer Curls
3 Set of 40lbs x 8
DB Shrug
3 Set of 80lbs x 10
Abs
Squat
3 Set of 200lbs x 8
Leg Press
3 Set of 375lbs x 12
Calf Press
3 Set of 375lbs x 12
Standing Calf Raise
3 Set of 12 reps
Leg Extension
3 Set of 110lbs x 12
LYing Hamstring Curls
3 Set of 70lbs x 10 - last set 8 reps
Superset
DB supinated Bicep Curls
3 SEt of 30lbs x 8
Rope Cable Pushdown
3 Set of 70lbs x 10
Done
BB Flat Bench
4 Set of 140lbs x 5
Overhead Press
SEt 1: 100lbs x 2
Set 2 and 3: 90lbs x 4
DB Inclined Bench
3 Set of 50lbs x 8
Close Grip Bench
4 Set of 110lbs x 5
DB Side Lateral Raise
3 Set of 25lbs x 8
Cable Pushdown
3 Set of 110lbs x 7
Abs
Deadlift
5 Set of 270lbs x 5
BB Row
4 Set of 150lbs x 8
PUll UPs
4 Set of 8 reps
EZ Bar Bicep Curls
3 Set of 60lbs x 8
DB Shrug
3 Set of 80lbs x 12
Done
5 set of 200lbs x 5 - mejo masakit pa lower back ko sa deadlift session
Leg Press
3 Set of 405lbs x 10
Calf Press
3 Set of 405lbs x 10
Standing Calf Raise
3 Set of 12 reps
Stiffed Leg Deadlift
4 Set of 120lbs x 8
Superset
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Rope Cable Push Down
3 Set of 90lbs x 10
Abs
Done
Pull Ups
4 Set of 8 reps
Lat Pulldown
3 Set of 90lbs x 10
Cable Row
3 Set of 90lbs x 12
DB Row
3 Set of 80lbs x 10
Supinated Bicep Curl
3 Set of 30lbs x 8
DB Hammer Curls
3 Set of 45lbs x 8
DB Shrug
3 Set of 80lbs x 12
Face Pull
3 Set of 80lbs x 12
Cable Rope Push Down
3 Set of 100lbs x 10
Done
Squat
4 Set of 200lbs x 8 - last set 5 reps only
Leg Press
3 Set of 415lbs x 10
Calf Press
3 Set of 415lbs x 10
Standing Calf Raise
3 Set of 15reps
Leg Extension
3 Set of 115lbs x 15
Hamstring Curls
3 Set of 70lbs x 10
EZ Bar Bicep Curls
3 Set of 50lbs x 10
Skull Crusher
3 Set of 50lbs x 12
Shoulder Press
3 Set of 40lbs x 10
Abs - 5 minutes non stop ab workouts
Done
Kelangan magbalik loob ulit hehe...bumili na ko ng creatine ung dymatize 300gms lang sa CNC worth 500. tpos derecho na sa gym
Overhead Press
Set 1: 90lbs x 5
Set 2: 95lbs x 5
Set 3 and 4: 95lbs x 4
BB Flat Bench Press
Set 1: 130lbs x 5
Set 2 to 4: 140lbs x 3
DB INclined Bench Press
Set 1: 50lbs x 8
Set 2 and 3: 60lbs x 5
DB Side Lateral Raise
3 Set of 25lbs x 10
Close Grip Bench
Set 1: 100lbs x 8
Set 2: 120lbs x 8
Set 3: 120lbs x 7
Done...
meron akong gym mate buddy, ang lakas nya mag chest, nag 90lbs sya sa dumbell inclined. sympre usap-usap. ang workout lang pala nya lagi is Chest, shoulder. wala ng iba. sabi ko try nya din mag back, legs triceps and biceps. sabi ko iba pa din pag lahat natatarget mo. open naman sya at willing sya sa mga suggestion sa kanya dun.
yes paps lets share the love to errbody :biggrin: turo mo sakanya lahat nung compound exercises dl squats rows and etc. :hard:
yes paps, inuunti unti natin sya turuan hehe.nung sinabi ko nga na mag legs din, sabi nya katamad daw un gawin haha.sbi ko kahit umpisahan mo muna sa leg press if ayaw nya mag squat basta wag nya iiwan ung legs nya hehe