^mag p-propose nga ko sa mgmt na dagdagan plates. unahan na pag madami. hehehe!had a quickie day 1 yesterday... forgot ko pa jounal sa flat. buti na lang talaga may online version. print ko lang tapos sulat sulat. nakaraos na!
week 13
day 1
shoulders & tri's
warmup : db presses 2 x 12 = 40kg
rotator cuff rotations in between sets w/ 1.2kg plates ea.
working sets:
standing db presses 7/5/6 = 50kg
seated bb military press 2 x 7,5 = 50kg, 60kg
db side laterals 3 x 8,8,5 = 30kg, 40kg (half rep)
tri pressdowns drop sets 3 x 7, 10, F @ 15 = 90, 60, 30lbs
reverse dips 2 x 12 = bw+20kg plate
1 db seated tri extension 1 x 5 = 30kg
pagkauwi - luto pa ko mix pancit. bugbog din shoulder kakahalo.
^bondats ako kagabi donbuh! sobrang late na ko nakatulog mga 3am na ata @ di pa ako natutunawan. hehehe! peste ksi bawal alak kaya hirap tunawin mga kinain.
@donbuh
hire tayo nang mga tig 5cents lang buhay? yung kapalit isang gramo lang, t-trabaho na. hehehe!
@monch
iisa lang kasi matinong pulley kaya pinapatungan ko na lang nang dumbbells, tapos tinatalian ko na lang nang plates. maya post ko pic
edit: eto yung pic
warmup: incline db press 2 x 12 = 50kg
rotator cuff rotations
working sets:
incline db press 3 x 7 = 70kg
flat db press 3 x 6 = 70kg
decline db press 2 x 6 = 70kg
inc. db flys 2 x 17 = 20kg
[size=x-small](pronated grip)[/size]
bb shrugs 2 x 6 = 110kg
db shrugs 2 x 7 = 100kg
cable crunches 1 x 30 = 50lbs
leg lifts 2 x 20 reps
Ok yun captains of crush! Gusto ko nga rin sana nyan pati yung Fat Gripz. What we do kasi is yung kroc or DB rows na as heavy as you can na high reps or heavy negative deads parang static hold lang. Plate holds also works well.
Try using weightlifting chalk na din kasi nung una kala ko din mahina talaga grip ko yun pala dahil sa pawis lang kaya dumudulas na yung bar. So when I started using chalk ayun ok na grip ko.
Comments
week 13
day 1
shoulders & tri's
warmup : db presses 2 x 12 = 40kg
rotator cuff rotations in between sets w/ 1.2kg plates ea.
working sets:
standing db presses 7/5/6 = 50kg
seated bb military press 2 x 7,5 = 50kg, 60kg
db side laterals 3 x 8,8,5 = 30kg, 40kg (half rep)
tri pressdowns drop sets 3 x 7, 10, F @ 15 = 90, 60, 30lbs
reverse dips 2 x 12 = bw+20kg plate
1 db seated tri extension 1 x 5 = 30kg
pagkauwi - luto pa ko mix pancit. bugbog din shoulder kakahalo.
@donbuh i-inom mo na lang ako dyan. tia!
niwei yaan mo sir bards - pahabulin mo naman kami aheheh
ako nga hahabol sa inyo. hehehe!
sino naman yan papahunting mo? nagbagong buhay na mga kilala kong tirador. hehehe!
warmup: lat pulldowns 2 x 12 = 120lbs
lat stretches in between
working sets:
lat pulldowns 3 x 6 = 130lbs + 15kg
vbar pulldowns 2 x 6 = 130lbs + 15kg
cable rows 2 x 8 = 130lbs + 20kg
alt. db rows 2 x 6 = 40kg
hammer curls 2 x 6 = 50kg
concentration curls 2 x 6 = 20kg
straight bar culs 2 x 5 = 40kg
missed day 5 kahapon. maya ako babawi.
sige troll sugod!!!
hire tayo nang mga tig 5cents lang buhay? yung kapalit isang gramo lang, t-trabaho na. hehehe!
@monch
iisa lang kasi matinong pulley kaya pinapatungan ko na lang nang dumbbells, tapos tinatalian ko na lang nang plates. maya post ko pic
edit: eto yung pic
warmup: incline db press 2 x 12 = 50kg
rotator cuff rotations
working sets:
incline db press 3 x 7 = 70kg
flat db press 3 x 6 = 70kg
decline db press 2 x 6 = 70kg
inc. db flys 2 x 17 = 20kg
[size=x-small](pronated grip)[/size]
bb shrugs 2 x 6 = 110kg
db shrugs 2 x 7 = 100kg
cable crunches 1 x 30 = 50lbs
leg lifts 2 x 20 reps
any tips to strengthen my grip more? plan ko bumili nung captains of crush na grippers ksi weak grip ako.
Try using weightlifting chalk na din kasi nung una kala ko din mahina talaga grip ko yun pala dahil sa pawis lang kaya dumudulas na yung bar. So when I started using chalk ayun ok na grip ko.
You can also check this site http://www.dieselcrew.com/ they specialize on Grip Strength.
ako lumalakas grip ko sa deadlifts eheh.
excersising forearms will help strengthen grip. doing wrist curls and reverse barbell curls will also help