tanong mo dapat sa kanya kung bakit kelangan lumiyad. For competition, lock out dapat pero kung high reps for hypertrophy dun ka sa comfortable position para sa posture mo. Ikaw lang naman makakaramdam kung kulang yung ROM ng DL mo kahit ano pa sabihin ng iba. Parang ATG and parallel squatting lang yan.
Sa wide pullups, biceps, rhomboids, rear delts (weak muscles) ang maactivate bago umabot sa lats. Unlike sa underhand, narrow or neutral grip na konting bicep lang at lats kagad. Mas malapit sa katawan yung arms mas magagamit mo yung lats.
tanong mo dapat sa kanya kung bakit kelangan lumiyad. For competition, lock out dapat pero kung high reps for hypertrophy dun ka sa comfortable position para sa posture mo. Ikaw lang naman makakaramdam kung kulang yung ROM ng DL mo kahit ano pa sabihin ng iba. Parang ATG and parallel squatting lang yan.
Sa wide pullups, biceps, rhomboids, rear delts (weak muscles) ang maactivate bago umabot sa lats. Unlike sa underhand, narrow or neutral grip na konting bicep lang at lats kagad. Mas malapit sa katawan yung arms mas magagamit mo yung lats.
haha ang galing you never fail to amaze me! tama lahat ng sinabi mo sir! iba iba ung tama ng exercise sa mga tao ako lang tlga ang makaalam ng tama (as long as alam ko kung ano ung tama) hypertophy nga eh d na ko nag popowerlifting hehe.
ahh ok ganun tama nga no kaya pala parang pag naka rest position ako sa wide at umaangat huli ko narraramdaman ung lats. any techniques para maiprove ko sya sir?
Neutral and underhand pullups nalang ginagawa ko. Tinigil ko na yung wide pullups kasi parang niloloko ko lang sarili ko dun. I found some techniques to activate my lats sa wide pullups like hooking my wrist sa bar (very very advanced technique) or double bar pull ups (hold the bar, then may isa pang bar on your forearms to avoid swinging.
Parang ganito pero underhand ginawa ko dito. Pwede yan sa wide, para kang gumamit ng isolator.
BW+55lbs for reps
P.S meron malaking mama sa gym kagabi. pero muakng bata. mga 20's siguro mga 6'2 siguro sya tas malaki. naka damit ng powerlifting.tapos ako nag lelegpress lang (you know my bistory) tapos ayun rekta squat rack sya sabay alam mo ugn tumitingin sakin na "oh kaya mo bato" procedds adding and adding weights umabot ata sya ng 6 pplates + platito. tingin padin sakin. natawa lang ako kasi may lumapit na PT sakin habang nag lelegpress at sinabe ng medyo malakas, "oy oh warm up set mo dati" hahahahaha. sabi ko sakanya wala pre lipas na ko. lol ung itsura ni kuya di alam kung maniniwala o hindi. lol
300lbs+ @ 6'2 tapos 400lbs+ 5'7? Di hamak na mas malakas ka Bane!
*nakalimutan ko ung headset ko lintek. d pa naman ako sanay ng walang tunog pag nag bubuhat.....
Masanay ka na, hindi nagheheadset si Bane nung nagtraining siya sa kulungan! Walang tugs-tugs! Meron bugbog! Learn to pick up the motivation from thy self!
masyadong mahaba kung ipopost ko pa ung sinauna kong pic ung mga 300+ ako pero eto na ung recent . from 244 (ish something_ last jan 2015, 223 nalang ngaun April 2015. tuloy tuloy lang. kelangan mawala ang mga lawlaw.
Ftalt bench press
96 x 12
115 x 12
155 x 12
185 x 12
205 x 12
225 x 8
One Arm lat raises
10 per arm x 12
15 per arm x 10
20 per arm x 8
Seated bent over rear delt raise
40 x 15
50 x 12
60 x 10
70 x 8
80 x 8
Reverse pec dec (for rear delt)
85 x 12
ung sumunod na plate (nakalimutan ko ung breakdown nung bigat haha) x 10
ung sumunod na plate ulet (same reson ) x 8
Seated shoulder press
90 x 12
100 x 8 (for some reason tumirik ako dito fuack)
110 x 10
standing dumbell extension
35 x 12
40 x 12 - 12
cable tricep ext
60 x 12
70 x 10
80 x 10
Done
Sir @badass_vinch question, since nung tue nag rev grip pullups ako, ramdam na ramdam ko ung doms nung wed till yesterday, parang sapul pati delts ko. pero still nag delt padin ako kagabi, question gusto ko mag pullups ulit mamaya sasabay ko sa legs, ok lang ba?
D na ko makapag hintay!!!! nag timbang ulit ako kanina, its been two weeks! tiniis ko di mag timbang!!!! AND LO AND BEHOLD!!!! 218lbs nalang ako!!!!! SARAAAAAAPPPPP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Threamill jog : 25 mins
batrip naiwan ko ung phone ko wala tuloy ako music =(
Incline Bench press
Oly x 15
95 x 15
125 x 15-15-15-14-13
Fuak di ko na sagad ng kinse =(
Flat bench press
155 x12
160 x 12 - 12
*fuakk fore some reason ang hina ko yesterday..... =(
Incline DB press
50 x 12 - 12
55 x 10
Incline flyes
70 x 15-15-14-12-12
sir @badass_vinch question naman, diba fix ako dito sa incline epro pag walang challenge dagdag epano apg ganito nag faifail ako di ko mahit ung 15 mag bababa ba ko ng weights next set tapos bawiin ko nlang ulet next session or AMRAP till maabot ko 15??
Cable cross (ung sa lower pec ung tama)
100 x 12-12-12-
Incline Bench press
Oly x 15 (doesn't count)
95 x 15 (doesn't count)
125 x 15 (doesn't count)
145 x AMRAP
165 x AMRAP
185 x AMRAP
215 x AMRAP
225 x AMRAP
Incline Bench press
Oly x 15 (doesn't count)
95 x 15 (doesn't count)
125 x 15 (doesn't count)
145 x AMRAP
165 x AMRAP
185 x AMRAP
215 x AMRAP
225 x AMRAP
or di ka lang sanay ng walang music?
dang!!! all amrap! pero ung specific na tanong ko dun sa flyes lang sir V. kunwari sa isang set or exer lang ako na struggle should i lower the weights or ituloy ko lang hangan san ako umabot?
Un din nasaisip ko ung music pero nilalabanan ko naman. kaso iba din tlga pag nasa chorus ako ng Welcome to the jungle sabay bomba ng presses. :sport:
Yung performance mo sa first exercise usually nagdedetermine ng performance mo sa mga succeeding exercises. So if you start weak you might end weak. Kaya start busting ass early.
Failure is failure. No exact rep range for that, 6,12,15,20 doesn't matter. Pag di na kaya that's it, you reached failure.
Yung performance mo sa first exercise usually nagdedetermine ng performance mo sa mga succeeding exercises. So if you start weak you might end weak. Kaya start busting ass early.
Failure is failure. No exact rep range for that, 6,12,15,20 doesn't matter. Pag di na kaya that's it, you reached failure.
oo nga noh... hmmm... pero kunwari ganun nga nangyari sir, tapos mahina ko sa next exercise, ung first set medyo di ko nahit ung 15 reps ko, pipilitin ko ba na mag 15 with same wight next set or ibababa ko nlang ung bigat?
Yung performance mo sa first exercise usually nagdedetermine ng performance mo sa mga succeeding exercises. So if you start weak you might end weak. Kaya start busting ass early.
Failure is failure. No exact rep range for that, 6,12,15,20 doesn't matter. Pag di na kaya that's it, you reached failure.
oo nga noh... hmmm... pero kunwari ganun nga nangyari sir, tapos mahina ko sa next exercise, ung first set medyo di ko nahit ung 15 reps ko, pipilitin ko ba na mag 15 with same wight next set or ibababa ko nlang ung bigat?
Pag mga ganyang situation usually di ko pinipilit. I do something else. kasi I feel it's pointless to force it. Ako kasi i dont tell myself "damn I'm weak", bored lang siguro. Especially kung ganyang kadaming sets at same rep range/poundage pa. So baka gumawa ako ng different exercise pero same movement. Instead of DB flyes baka mag crossover ako or pec deck.
Yung performance mo sa first exercise usually nagdedetermine ng performance mo sa mga succeeding exercises. So if you start weak you might end weak. Kaya start busting ass early.
Failure is failure. No exact rep range for that, 6,12,15,20 doesn't matter. Pag di na kaya that's it, you reached failure.
oo nga noh... hmmm... pero kunwari ganun nga nangyari sir, tapos mahina ko sa next exercise, ung first set medyo di ko nahit ung 15 reps ko, pipilitin ko ba na mag 15 with same wight next set or ibababa ko nlang ung bigat?
Pag mga ganyang situation usually di ko pinipilit. I do something else. kasi I feel it's pointless to force it. Ako kasi i dont tell myself "damn I'm weak", bored lang siguro. Especially kung ganyang kadaming sets at same rep range/poundage pa. So baka gumawa ako ng different exercise pero same movement. Instead of DB flyes baka mag crossover ako or pec deck.
oooo... i see... gets ko na sir! so needa twitch that training day if it doesnt work for me then try it again next time. salamat sir! :sport:
Props sa DL, bute hindi na kumirot dyan yung tuhod mo...
sana magtuloy tuloy nayan para balik sa dating lifting stats:^^
Salamat papi kumikirot padin sya at times. kunwari nag dadagdag ako ng weight, kikirot sya pero ngaun /kahapon buti nga di kumirot. ayaw ko lang sagadin pero kaya ko pa taasan ung stat. ang mahirap tlga sakin ngaun ung squats. d ako maka paralel. TSK pag nag bebelow paralel ako nag mumuscle overlap ung hamstrings ko un ung bothersome. hahaha fak it!
Incline bench press
45 x 15
95 x 15
125 x 15-15-15-12-15
Flat bench press
95 x 12
135 x 12
155 x 12
175 x 12
195 x 12
200 x8 (spotted)
Incline db press
100 x 12
110 x 12 - 10
Incline flyes
70 x 15-15-15--13-14
Cable cross (ung sa lower pecs ung tama)
100 x 12-12-12-12
Leg press - Progressive (di ko matandaan basta paangat hangang 100+lbs)
Ham curls - PRogressive (di ko matandaan basta paangat hangang 80+lbs)
Sir @badass_vinch question, ung cardio ko every begining of the session ok lang ba? d ba nakakaafect sa str ko un to perform lahat ng gagawin ko? dati ginagawa ko ung sa last ako na g HIIT kor mag cacardio e kaso nakakayamot un lalo nag mamadali ako lagi pag uuwi. suggestion sir?
Di biro yung 30 minutes na cardio mauubos talaga lakas mo dyan. After weights nalang. Manage mo lang yung time mo at tiisin mo yung boredom, as if may choice ka naman hahaha
Di biro yung 30 minutes na cardio mauubos talaga lakas mo dyan. After weights nalang. Manage mo lang yung time mo at tiisin mo yung boredom, as if may choice ka naman hahaha
bwahaha un ung sobrang nakakatamad e ung cardio sa last part so no cardio sa simula? lahat nung 30minutes buhos ko sa huli? huhu HAHAHAHA:lol
Di biro yung 30 minutes na cardio mauubos talaga lakas mo dyan. After weights nalang. Manage mo lang yung time mo at tiisin mo yung boredom, as if may choice ka naman hahaha
bwahaha un ung sobrang nakakatamad e ung cardio sa last part so no cardio sa simula? lahat nung 30minutes buhos ko sa huli? huhu HAHAHAHA:lol
Oo, kung may time ka pa e di gawin mong 40 minutes or do some ab work.
Di biro yung 30 minutes na cardio mauubos talaga lakas mo dyan. After weights nalang. Manage mo lang yung time mo at tiisin mo yung boredom, as if may choice ka naman hahaha
bwahaha un ung sobrang nakakatamad e ung cardio sa last part so no cardio sa simula? lahat nung 30minutes buhos ko sa huli? huhu HAHAHAHA:lol
Oo, kung may time ka pa e di gawin mong 40 minutes or do some ab work.
is it really optimum for fat lost pag sa huli nilalagay ung cardio sir? what is the magic behind this LOL
Di biro yung 30 minutes na cardio mauubos talaga lakas mo dyan. After weights nalang. Manage mo lang yung time mo at tiisin mo yung boredom, as if may choice ka naman hahaha
bwahaha un ung sobrang nakakatamad e ung cardio sa last part so no cardio sa simula? lahat nung 30minutes buhos ko sa huli? huhu HAHAHAHA:lol
Oo, kung may time ka pa e di gawin mong 40 minutes or do some ab work.
is it really optimum for fat lost pag sa huli nilalagay ung cardio sir? what is the magic behind this LOL
walang magic dyan, mas priority natin kasi ang weights so yun ang dapat ineemphasize before cardio. Actually I dont treat short cardio sessions as a workout/exercise/routine. It's just another way of increasing your activity level for that day. Kaya nga naglalakad lang ako as much as possible. Kung ayaw mo magcardio magstroll ka sa mall after WO or maglaba ka pwede din or linis ng bahay.
oh i see. cge ill try it later sir @badass_vinch btw, ung C4 na may BA pucha EXTRA REP NGA!!!! ramdam ko na mas matagal or mas nakaka isa pa ko sa isang set. extra rep tlga!!! good buy! hehe
Treadmill 10 mins (warm up nalang ng di maubos haha)
Pull ups (rev grip)
BW (216lbs) x 12-12-12
E feeling good pa ko triny ko ung normal grip or whatever you call it parang reverse ng revesre lang ung wide nya haha
BW x 5 HAHAHA di ko pa pala kaya lol
BB ROWS
95 x 15
125 x 12- 12 -12 -12 -12
One arm DB
50 ea x 12
55 ea x 12 -12
LAt pull down
120 x 12 -12 -12
Lat pull down rev grip
120 x 12 -12
130 x 12
Deadlifts
95 x 12
115 x 12
135 x 12
155 x 12
165 x 12
185 x 8
* badtrip tong DL d ko maayos kasi may kausap ng kausap sakin sa gym na didistract ako. tinigil ko nalang kasi mukang d sya titigil s apagkwento. ghassle. :banghead:
EZ bar curls no rest
40 lbs (close grip) x 10, 40 lbs (normal grip) x 10, 40 lbs (wide grip)x 40
Eliptical trainer 10 mins
Good thing sa C4 kasi may crash sya, ngaun ko lang naapreciate ung crash ng pre-wo kasi pag walang crash minsan di ako makatulog hirap na hirap eto C4 few minutes pag dating ko sa bahay saktong matutulog, biglang babagsak ung diwa at katawan ko ayun sarap ng tulog hahaha
Incline bench press
45 x 15
95 x 15
125 x 15
*tapos since di ako nag pagulpi sa cardio, feel ko mas malakas ako ngayon kaya nangahas ako mag dagdag ng weight.
135 x 15 - 14 - 13- 10
*pucha pababa ang nagyari na dapat consistent na 15 e, pero is this a bad thing sir @badass_vinch ? dapat ba nung di ko nahit ung 15 reps ko ng 3rd set binalik ko sa previous weight ?
Flat bench press
95 x 12
135 x 12
155 x 12
175 x 12
195 x 10 200 x8 - di na nagawa kasi parang naubos ako sa incline
Incline db press
110 x 12 - 12 -12
*yey sa wakas umangat nadin ako dito sa incline DB press.
Incline flyes
70 x 15-15-15--15 -14
* eto din di ako masyado nag stall hehe
Cable cross (ung sa lower pecs ung tama)
100 x 12-12-12-12
eliptical trainer : 10 mins
ACL Rehab drils : 10 mins ata.
isa pa sir V, parang may tama ung left shoudler ko, sinabihan na ko ng doc dun e mga 4 years ago d ko lang maalala kung tear or what, pero ung question ko is, kunwari may tear ka, partial or maliit na tear, mag gagains or makaka hinder ba sa gains un? (well logically kasi punit sya) pero baka hindi naman ganun nakakaapekto? TIA [/quote]
Since nagdagdag ka ng weight, not bad na yung 15,14,13,10. Malakas na nga yan considering na naka 15 reps ka on your first set. Shempre may fatigue factor na yan, hindi strength or endurance issue. Ulitin mo next time sisiw na yan lalo na kung mentally prepared ka.
55lbs each ba yang Incline DB press? and 35lbs yung flyes? Tamo, umangat ka din dito, nagsisimula pa lang ata maginit katawan mo.
About tears, I dont think may effect sya sa sa naipundar mo na size kung iniisip mo na magshrink yung muscle dahil may injury. Hindi naman sa muscle yung damage nyan e. BUT it will definetly hold you back and slow down your progress. In my experience, you need to find ways to atleast train within a certain level that will allow you to keep your strength and at the same time mastimulate pa din yung muscle. Taking a long break from training is not an option. Kasi eventually mapupunit ulit yan just like what happened to me alot of times. You need to learn how to work around your injuries. That's why when it comes to strength I always tell people to set a lower and upper limit. Para incase you need to back off hindi ka totally manghihina.
Comments
Sa wide pullups, biceps, rhomboids, rear delts (weak muscles) ang maactivate bago umabot sa lats. Unlike sa underhand, narrow or neutral grip na konting bicep lang at lats kagad. Mas malapit sa katawan yung arms mas magagamit mo yung lats.
haha ang galing you never fail to amaze me! tama lahat ng sinabi mo sir! iba iba ung tama ng exercise sa mga tao ako lang tlga ang makaalam ng tama (as long as alam ko kung ano ung tama) hypertophy nga eh d na ko nag popowerlifting hehe.
ahh ok ganun tama nga no kaya pala parang pag naka rest position ako sa wide at umaangat huli ko narraramdaman ung lats. any techniques para maiprove ko sya sir?
Parang ganito pero underhand ginawa ko dito. Pwede yan sa wide, para kang gumamit ng isolator.
BW+55lbs for reps
300lbs+ @ 6'2 tapos 400lbs+ 5'7? Di hamak na mas malakas ka Bane!
^ This! #BalangAraw #Abangan
Masanay ka na, hindi nagheheadset si Bane nung nagtraining siya sa kulungan! Walang tugs-tugs! Meron bugbog! Learn to pick up the motivation from thy self!
What the- ??? Totoo ba 'to?
KEEP IT UP! ...
...you are getting there.
Bale ito yung gumagamit ka ng thick bar sir @vinch, tama ba?
@badass_vinch got is sir. try ko nga sa susunod na session yan tell you how it goes.. TY!!!
Eliptical trainer 25 mins
Dips
BW x 12-12-12
Ftalt bench press
96 x 12
115 x 12
155 x 12
185 x 12
205 x 12
225 x 8
One Arm lat raises
10 per arm x 12
15 per arm x 10
20 per arm x 8
Seated bent over rear delt raise
40 x 15
50 x 12
60 x 10
70 x 8
80 x 8
Reverse pec dec (for rear delt)
85 x 12
ung sumunod na plate (nakalimutan ko ung breakdown nung bigat haha) x 10
ung sumunod na plate ulet (same reson ) x 8
Seated shoulder press
90 x 12
100 x 8 (for some reason tumirik ako dito fuack)
110 x 10
standing dumbell extension
35 x 12
40 x 12 - 12
cable tricep ext
60 x 12
70 x 10
80 x 10
Done
Sir @badass_vinch question, since nung tue nag rev grip pullups ako, ramdam na ramdam ko ung doms nung wed till yesterday, parang sapul pati delts ko. pero still nag delt padin ako kagabi, question gusto ko mag pullups ulit mamaya sasabay ko sa legs, ok lang ba?
Threamill jog : 25 mins
batrip naiwan ko ung phone ko wala tuloy ako music =(
Incline Bench press
Oly x 15
95 x 15
125 x 15-15-15-14-13
Fuak di ko na sagad ng kinse =(
Flat bench press
155 x12
160 x 12 - 12
*fuakk fore some reason ang hina ko yesterday..... =(
Incline DB press
50 x 12 - 12
55 x 10
Incline flyes
70 x 15-15-14-12-12
sir @badass_vinch question naman, diba fix ako dito sa incline epro pag walang challenge dagdag epano apg ganito nag faifail ako di ko mahit ung 15 mag bababa ba ko ng weights next set tapos bawiin ko nlang ulet next session or AMRAP till maabot ko 15??
Cable cross (ung sa lower pec ung tama)
100 x 12-12-12-
Shoulder Front raises
30 x 12-12-12
Side lat raises
30 x 12-12-12
ACL str training operated leg single all;
leg press
ham curls
calf raises
Incline Bench press
Oly x 15 (doesn't count)
95 x 15 (doesn't count)
125 x 15 (doesn't count)
145 x AMRAP
165 x AMRAP
185 x AMRAP
215 x AMRAP
225 x AMRAP
or di ka lang sanay ng walang music?
dang!!! all amrap! pero ung specific na tanong ko dun sa flyes lang sir V. kunwari sa isang set or exer lang ako na struggle should i lower the weights or ituloy ko lang hangan san ako umabot?
Un din nasaisip ko ung music pero nilalabanan ko naman. kaso iba din tlga pag nasa chorus ako ng Welcome to the jungle sabay bomba ng presses. :sport:
Failure is failure. No exact rep range for that, 6,12,15,20 doesn't matter. Pag di na kaya that's it, you reached failure.
oo nga noh... hmmm... pero kunwari ganun nga nangyari sir, tapos mahina ko sa next exercise, ung first set medyo di ko nahit ung 15 reps ko, pipilitin ko ba na mag 15 with same wight next set or ibababa ko nlang ung bigat?
Pag mga ganyang situation usually di ko pinipilit. I do something else. kasi I feel it's pointless to force it. Ako kasi i dont tell myself "damn I'm weak", bored lang siguro. Especially kung ganyang kadaming sets at same rep range/poundage pa. So baka gumawa ako ng different exercise pero same movement. Instead of DB flyes baka mag crossover ako or pec deck.
oooo... i see... gets ko na sir! so needa twitch that training day if it doesnt work for me then try it again next time. salamat sir!
Threadmill 25 mins
Underhand pullups
BW (218 last time i checked) x 11- 12 - 6
* haha nabitin ung last parang naubos ako sa 2nd set. pero still happy i can do pullups na :sport:
BBROWS
145 x 15
125 x 15-15-15-15-15
Single arm DB row
50ea x 12
55ea x 12 - 12
LAt pull down (ung pinaka wide na grip :P )
120 x 12 -12
130 x 10
Reverse griplat pull down
130 x 12- 12 -12
Deadlifts
95x 12
115 x 12
135 x 12
155 x 12
175 x12
195 x 12
* YEEEEAAASSSS LUMALAKAS!!!!! ONTI NALANG MAG 200lbs Na ulet ako!!!! im feeling IT :sport:
ez bar bicept curls (nag imbeto lang ako. hhaha
Close grip x 10 , Medium x 10, wide grip x 10 - No Rest x 3 sets
DONE! :yahoo:
P.S ubos na whey ko, ubos na pati pre-worout ko, waleeeyyy naaaa hahaha sana makabili this week or next week
Props sa DL, bute hindi na kumirot dyan yung tuhod mo...
sana magtuloy tuloy nayan para balik sa dating lifting stats:^^
Salamat papi
Eliptical trainer 30 mins
Incline bench press
45 x 15
95 x 15
125 x 15-15-15-12-15
Flat bench press
95 x 12
135 x 12
155 x 12
175 x 12
195 x 12
200 x8 (spotted)
Incline db press
100 x 12
110 x 12 - 10
Incline flyes
70 x 15-15-15--13-14
Cable cross (ung sa lower pecs ung tama)
100 x 12-12-12-12
Leg press - Progressive (di ko matandaan basta paangat hangang 100+lbs)
Ham curls - PRogressive (di ko matandaan basta paangat hangang 80+lbs)
Sir @badass_vinch question, ung cardio ko every begining of the session ok lang ba? d ba nakakaafect sa str ko un to perform lahat ng gagawin ko? dati ginagawa ko ung sa last ako na g HIIT kor mag cacardio e kaso nakakayamot un lalo nag mamadali ako lagi pag uuwi. suggestion sir?
bwahaha un ung sobrang nakakatamad e ung cardio sa last part
Oo, kung may time ka pa e di gawin mong 40 minutes or do some ab work.
is it really optimum for fat lost pag sa huli nilalagay ung cardio sir? what is the magic behind this LOL
walang magic dyan, mas priority natin kasi ang weights so yun ang dapat ineemphasize before cardio. Actually I dont treat short cardio sessions as a workout/exercise/routine. It's just another way of increasing your activity level for that day. Kaya nga naglalakad lang ako as much as possible. Kung ayaw mo magcardio magstroll ka sa mall after WO or maglaba ka pwede din or linis ng bahay.
Treadmill 10 mins (warm up nalang ng di maubos haha)
Pull ups (rev grip)
BW (216lbs) x 12-12-12
E feeling good pa ko triny ko ung normal grip or whatever you call it parang reverse ng revesre lang ung wide nya haha
BW x 5 HAHAHA di ko pa pala kaya lol
BB ROWS
95 x 15
125 x 12- 12 -12 -12 -12
One arm DB
50 ea x 12
55 ea x 12 -12
LAt pull down
120 x 12 -12 -12
Lat pull down rev grip
120 x 12 -12
130 x 12
Deadlifts
95 x 12
115 x 12
135 x 12
155 x 12
165 x 12
185 x 8
* badtrip tong DL d ko maayos kasi may kausap ng kausap sakin sa gym na didistract ako. tinigil ko nalang kasi mukang d sya titigil s apagkwento. ghassle. :banghead:
EZ bar curls no rest
40 lbs (close grip) x 10, 40 lbs (normal grip) x 10, 40 lbs (wide grip)x 40
Eliptical trainer 10 mins
Good thing sa C4 kasi may crash sya, ngaun ko lang naapreciate ung crash ng pre-wo kasi pag walang crash minsan di ako makatulog hirap na hirap eto C4 few minutes pag dating ko sa bahay saktong matutulog, biglang babagsak ung diwa at katawan ko ayun sarap ng tulog hahaha
treadmill : 10 mins
DIPS
BW (116 padin ata d pa ko nag titimbang mamaya ahha) x 12-12-12
Flat bench press
95 x 12
115 x 12
135 x 12
160 x12
205 x 8
225 x 8 (spotted last set)
One Arm lat raises
10 per arm x 12
15 per arm x 10
20 per arm x 8
Seated bent over rear delt raise
40 x 15
50 x 12
60 x 10
70 x 8
80 x 8
Reverse pec dec (for rear delt)
85 x 12
100 x 12
115 x 12
Seated shoulder press
90 x 12
100 x 12
110 x 12
120 x 8
HAHA lakas ko dito infairness
standing dumbell extension
35 x 12
40 x 12 - 12
Eliptical trainer (HIIT na halo halo haha) : 15 mins
Sobrang sakit ng singaw ko, meron ba kayo suggested na gamot
Eliptical trainer 10 mins
Incline bench press
45 x 15
95 x 15
125 x 15
*tapos since di ako nag pagulpi sa cardio, feel ko mas malakas ako ngayon kaya nangahas ako mag dagdag ng weight.
135 x 15 - 14 - 13- 10
*pucha pababa ang nagyari na dapat consistent na 15 e, pero is this a bad thing sir @badass_vinch ? dapat ba nung di ko nahit ung 15 reps ko ng 3rd set binalik ko sa previous weight ?
Flat bench press
95 x 12
135 x 12
155 x 12
175 x 12
195 x 10
200 x8 - di na nagawa kasi parang naubos ako sa incline
Incline db press
110 x 12 - 12 -12
*yey sa wakas umangat nadin ako dito sa incline DB press.
Incline flyes
70 x 15-15-15--15 -14
* eto din di ako masyado nag stall hehe
Cable cross (ung sa lower pecs ung tama)
100 x 12-12-12-12
eliptical trainer : 10 mins
ACL Rehab drils : 10 mins ata.
isa pa sir V, parang may tama ung left shoudler ko, sinabihan na ko ng doc dun e mga 4 years ago d ko lang maalala kung tear or what, pero ung question ko is, kunwari may tear ka, partial or maliit na tear, mag gagains or makaka hinder ba sa gains un? (well logically kasi punit sya) pero baka hindi naman ganun nakakaapekto? TIA
55lbs each ba yang Incline DB press? and 35lbs yung flyes? Tamo, umangat ka din dito, nagsisimula pa lang ata maginit katawan mo.
About tears, I dont think may effect sya sa sa naipundar mo na size kung iniisip mo na magshrink yung muscle dahil may injury. Hindi naman sa muscle yung damage nyan e. BUT it will definetly hold you back and slow down your progress. In my experience, you need to find ways to atleast train within a certain level that will allow you to keep your strength and at the same time mastimulate pa din yung muscle. Taking a long break from training is not an option. Kasi eventually mapupunit ulit yan just like what happened to me alot of times. You need to learn how to work around your injuries. That's why when it comes to strength I always tell people to set a lower and upper limit. Para incase you need to back off hindi ka totally manghihina.