thanks sir BD but until i reached my goal which is still far, i still consider my self fat lol!
vinch - 185 lang yan wala lang katabi na malaki kaya munkhang malaki ahahah. bagska pa ng 20 lbs to reach my desired weight.
koya braso - nahihirapan pa ako sa 100's clean 6 reps lang siguro kaya ko with assistance 8 reps with spot malayo pa sa 110. napaka laking bagay nung 10lbs na yun eh!
Sir Milks.. negative ako sabado nang hapon.. makiki gulo daw kami sa uaap. baka mag buhat ako 1pm sa maximus or dito lang sa muscle house (pareho may 100dbs).
Next sat nalang tayu mag train to max sa chest... para mapag handaan din.. haha!
sundays are supposedly to be rest days. suddenly after watching the arnold classic europe i felt the urge to lift! off to the gym, will train delts volume style!
sundays are supposedly to be rest days. suddenly after watching the arnold classic europe i felt the urge to lift! off to the gym, will train delts volume style!
If there's only a single open gym here in the province during sundays. Tsk*
may jung anong sumanib sakin kanina at bigla akong ginanahan mag buhat. nung nakita ko yung mga pics at video ng arnold europe kanina boom instant pwo!
delts wo:
seated db press:
40 x 15 (wu set)
60 x 12
60 x 10
60 x 8
seated iso machine shoulder pres:
250 x 12
250 x 10
250 x 10
250 x 10
250 x 8
weakest lift ko ang seated DB press yatez. 80lbs ang heaviest na na try ko with spot at hirap na hirap ako. kaya di ako nag totodong heaby sa DB kasi nawawala ang tama ng buhat sakin sa kaka pilit ma press ang weight. unlike sa mga chest presses kahit na sobrang bigat na i can still feel the lift!
for me, secondary muscles like triceps and lats helps more when im lying down or angled unlike sa seated na position. napaka minimal ng tulong ng triceps ko sa lift talagang delts lang ang gumagana. kaya i opted to train volume with my delts.
Comments
vinch - 185 lang yan wala lang katabi na malaki kaya munkhang malaki ahahah. bagska pa ng 20 lbs to reach my desired weight.
koya braso - nahihirapan pa ako sa 100's clean 6 reps lang siguro kaya ko with assistance 8 reps with spot malayo pa sa 110. napaka laking bagay nung 10lbs na yun eh!
Sithlord, yung sayu muna pangarap ko bago ko pangarapin ung kela sir braso/bd hehehehe.
Next sat nalang tayu mag train to max sa chest... para mapag handaan din.. haha!
If there's only a single open gym here in the province during sundays. Tsk*
+100
New found motivation si boss milk.
delts wo:
seated db press:
40 x 15 (wu set)
60 x 12
60 x 10
60 x 8
seated iso machine shoulder pres:
250 x 12
250 x 10
250 x 10
250 x 10
250 x 8
angled db alternating front raises:
25 x 10 x 4
monkey raises:
30 x 15
40 x 12
50 x 10
50 x 8
seated bet over db lateral raises:
40 x 12 x 4
x over reverse cable flyes:
30 x 15 x 4
db shrugs:
60 x 12 x 3
gusto ko nga paturo kay ser braso ng tamang form sa pressing eh para umangat angat naman presses ko lol
Basta lumalaki ung target na muscle group mo the poundages dont matter unless strength training/powerlifting ang goal mo.
@sithlord
Napalaban ka ata kanina heheh
alam ko naman yon hehe siyempre iba padin dating ng malaking db asa ulo mo hahaha
@milk
ay ganon pala yon hehe
Flat db press:
2 warm up sets 12-15 reps
1-2 work sets (heavy weights) 8-10 reps
Incline db press:
Same as 1st exercise (work sets depends if you can still do 2 but 1 is okay).
Seated iso machine press:
4 sets 10-12 reps of moderate to heavy weights
Machine flyes or cable x-overs:
4 sets 12-15 reps moderate weight
Dips: 4 sets 10-12 reps