PANOT'S JOURNAL

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  • panotskipanotski Posts: 51
    DL day
    Kanina @ pajo St. proj 2

    stretching 5mins

    ( Sumo ) after 2 weeks off

    WU
    135lbs x 5
    170lbs x 5
    205lbs x 3
    Worksets
    240lbs x 3
    275lbs x 3
    310lbs x 3 x 2

    Frustrated , unable to hit 310lbs x 5... nakakahilo sa init...

    Bi's

    Dumbbell Curls
    55/55 x 6 x 2
    45/45 x 8 x 2

    Seated Inclined DB curls with negatives
    35/35 x 10 x 3

    UWI...tas LABA
  • panotskipanotski Posts: 51
    OHP day @ Pajo St.

    nothing fancy..parang PC..nag hang sa 130lbs .. times 3 pa...lols

    bawi na lang next time...
  • panotskipanotski Posts: 51
    Legs!!

    same Warmup
    same Worksets
    Squat 255lbs x 8 = PR
    Same Assist.

    Uwi..hilo..
  • panotskipanotski Posts: 51
    Push day @ Proj 2 Pajo st..
    9:00-10:00pm ( last night )

    Stretching 5mins

    BP
    WU
    75lbs x 5
    95lbs x 5
    110lbs x 3
    Worksets
    125lbs x 5
    145lbs x 5
    165lbs x 12 rest 20sec
    165lbs x 6 lols

    Assistance
    DB benchpress
    55lbs x 10 x 3

    Inclined DB press
    55lbs x 8 x 3

    Cable X over
    50/50 x 10 x 3

    Dips
    BW x 8 x 2 wenk...

    Some Bi's
  • panotskipanotski Posts: 51
    update ng inuugat na journal ^_^

    Chest Monday @ Proj 2 Pajo Gym 5-26-2014

    Warmup, warmup and warm up

    All last set rest pause to failure

    BP
    145lbs x 11 x 4

    Inclined DB Press
    45's x 11 x 3

    Flat Dumbbell Flyes
    40's x 11 x 3

    Cable X-over
    50's x 11 x 3

    Tri's

    Tris Pressdown
    100lbs x 11 x 4

    DB Tri's Extn ( 2arms)
    45lbs x 11 x 3

    Lying Tri's Extn ( EZ bar )
    50lbs x 11 x 3

    Cooldown, go home..

    Tuesday
    Back day same gym

    Warmup as usual

    all ( rest pause to failure )
    DB Bent Over Row
    45's x 11 x 4

    Wide-Grip Pulldown Behind The Neck
    80lbs x 11 x 3

    Seated Cable Row
    130lbs x 11 x 3

    Reverse-Grip Pulldowns
    100lbs x 11 x 3

    Barbell Curls
    70lbs x 10 x 4

    Standing DB Curl ( Supinated ) gumaganon
    35's x 10 x 3

    Cable Curls
    50 x 10 x 3

    ===================================================

    Wed = Rest day... DOMS everywhere.......
  • panotskipanotski Posts: 51
    Shoulder WO.. non-PR

    9:15pm -10pm

    Warmup as usual

    Worksets ( rest pause at the end )

    DB Shoulder press
    40's x 11 x 4

    Cable Upright Row
    50's x 11 x 3

    Side Lateral
    25's x 11 x 3

    Rear Lateral
    15's x 11 x 3 lols

    Shrugs
    155lbs x 10 x 3

    Cable Front Raise
    50's x 10 x 3

    Cooldown... go home....
  • panotskipanotski Posts: 51
    Chest Monday @ Proj 2 Pajo Gym 6-9-2014

    Warmup, warmup and warm up

    Drop set on last set

    BP
    170lbs x 5 x 4 ( happy not assisted )
    150lbs x 5 drop set
    120lbs x 5 drop set

    Inclined DB Press
    55's x 7 x 3
    35's x 8 drop set

    Flat Dumbbell Flyes
    45's x 5 x 3

    Tri's

    Tris Pressdown
    140lbs x 7 x 4
    100lbs x 8 drop set
    70lbs x 10 drop set
    50lbs x 16 drop set

    Rope Push down ( 2arms)
    40lbs x 12 x 3 feel ko lang high reps...for good pump lols

    Overhand grip tris pressdown
    50lbs x 30 x 3 sunog...


    Cooldown, go home..
  • panotskipanotski Posts: 51
    Shoulder WO..

    9-10pm

    Warmup as usual

    Worksets ( Drop set at the end )

    DB Shoulder press
    55's x 5 x 3
    55's x 7 then 2 drop sets

    Cable Upright Row
    90lbs x 6 x 3
    50lbs to failure

    Side Lateral
    30's x 6 x 3

    Rear Lateral
    20's x 6 x 3 lols

    DB Shrugs
    65's x 8 x 3

    Tricep Push down
    130lbs x 12
    130lbs x 8 x 2
    90lbs x 8
    50lbs to failure

    DB skullcrushers
    30's x 6 x 3
    15's to failure

    Rope Push down
    50lbs x 6 x 3
    30lbs to failure

    Cooldown... go home....
  • popoycantonpopoycanton Posts: 216
    kamusta paps, 531 padin?
  • panotskipanotski Posts: 51
    tigil na sir...high reps 1st week then bawas reps add weight sa mga sussunod na week til 4th week 5reps PR....... di na boring ^_^
  • panotskipanotski Posts: 51
    Press day.. @pajo proj2

    Rest pause 15sec on the last set..( to failure )

    BP
    130lbs x 15 x 4

    Inclined DB Press
    40's x 15 x 3

    Cable Xover
    40's x 15 x 3

    Tri's

    Tris Pressdown
    90lbs x 15 x 4

    Close Grip BP
    80lbs x 15 x 3

    KickBacks
    20lbs x 15 x 3
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