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butete's journal
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butete
Posts:
21
October 2014
shoulder arms
10/21/14
Duration 10:00 to 12:00
bike papunta sa GYM
Stretching 20mins
Arnold press
40lb 5x5
SS
Standing DB press - front DB raise
30x8 15x8
30x6 20x6
40x4 20x4
40x2 25x2
SS
Side Lateral Raise - Upright row
15x8 40x8
20x6 50x6
20x4 50x4
25x2 60x2
BB curl
Superset
Incline DB curl
Concentration Curls
5x30,8,6,4,2
Superset
Barbell Skullcrushers
Dumbbell One-Arm Triceps Extension
5x30,8,6,4,2
Superset
wrist curl
reverse wrist curl
5x30,8,6,4,2
10mins bike pauweLEGS
ngaun palang ako nahileg sa LEGS day
mga 3weeks na
sa gym kc walang nag legs eh .
10/22/14
Duration 1:00 to 3:00
bike papunta sa GYM
Stretching 20mins
Squat ATG
20x30
15x50
8x100
5x120
3x130
1x140
1x140
1x150
Stiff Legged DL
5x 8-12
SS
Leg Extension
seated Leg curl
5x 8-12
Seated calf raise
5x 8-12
bike pauwe 10minsCHEST BACK
10/23/14
2:00 to 4:00
bike punta sa gym 10mins
Stretching 20mins
Barbell Bench Press
100x8
120x6
140x4
170x2
120x5
110x5
100x8
DB incline press
40x8
50x6
50x4
50x2
SS
DB FLY 5x30,8,6,4,2
DB pullover 5x30,8,6,4,2
CHIN UP wide grip
4x to failure
SS
BB row 5x30,8,6,4,2
T-bar row 5x30,8,6,4,2
bike pauwe 10mins
butete
Posts:
21
October 2014
HELP mga masters.
bakit pag nag BB curl ako sumasakit yung left wrist ko
mas mabigat binubuhat ko mas masakit .
sasakit siguro ng mga 3secs . ano pwede gawin ko dito
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10/21/14
Duration 10:00 to 12:00
bike papunta sa GYM
Stretching 20mins
Arnold press
40lb 5x5
SS
Standing DB press - front DB raise
30x8 15x8
30x6 20x6
40x4 20x4
40x2 25x2
SS
Side Lateral Raise - Upright row
15x8 40x8
20x6 50x6
20x4 50x4
25x2 60x2
BB curl
Superset
Incline DB curl
Concentration Curls
5x30,8,6,4,2
Superset
Barbell Skullcrushers
Dumbbell One-Arm Triceps Extension
5x30,8,6,4,2
Superset
wrist curl
reverse wrist curl
5x30,8,6,4,2
10mins bike pauweLEGS
ngaun palang ako nahileg sa LEGS day
mga 3weeks na
sa gym kc walang nag legs eh .
10/22/14
Duration 1:00 to 3:00
bike papunta sa GYM
Stretching 20mins
Squat ATG
20x30
15x50
8x100
5x120
3x130
1x140
1x140
1x150
Stiff Legged DL
5x 8-12
SS
Leg Extension
seated Leg curl
5x 8-12
Seated calf raise
5x 8-12
bike pauwe 10minsCHEST BACK
10/23/14
2:00 to 4:00
bike punta sa gym 10mins
Stretching 20mins
Barbell Bench Press
100x8
120x6
140x4
170x2
120x5
110x5
100x8
DB incline press
40x8
50x6
50x4
50x2
SS
DB FLY 5x30,8,6,4,2
DB pullover 5x30,8,6,4,2
CHIN UP wide grip
4x to failure
SS
BB row 5x30,8,6,4,2
T-bar row 5x30,8,6,4,2
bike pauwe 10mins
bakit pag nag BB curl ako sumasakit yung left wrist ko
mas mabigat binubuhat ko mas masakit .
sasakit siguro ng mga 3secs . ano pwede gawin ko dito