Sergie: Day-To-Day

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  • donbuhdonbuh Posts: 3,164
    Sir mighty baka may binebenta kang lovelife..yung konting dusa lang dulot sa relasyaon..ahahaha...

    Anyung PM7??lem kno kung makakasabay ako...

    B5P nagpapansin ke sir mighty..kala mo nakakalimot yan ha..hindi oi!!!
  • sergieeesergieee Posts: 656
    volume kagabi back masakit pa wrist eh. gusto ko talaga heavy.

    Wide Grip Lat Pulldown
    70lbs 10x10

    T-Bar
    50lbs 4x12

    Seated rows
    50lbs 10x10

    Machine Row alternate
    35 4sets of 10reps

    fst-7
    60lbs 12reps

    sobrang sakit ng wrist ko sa seated rows, ramdam na ramdam. sana maka heavy chest mamaya w/ sir ds and milk. tas gumaling na pagbalik next week. CnC maya bili supple ubos na eh
  • donbuhdonbuh Posts: 3,164
    lakas mo na ah..

    ako umorder ke sir @[Mighty-Oak]..ganda ng service..mura pa..kaibigan pa..andami pang freebies<--nyahahaha...
  • sergieeesergieee Posts: 656
    ^ nyaiks injured (nanaman :blush:) nga eh kaya napilitan mag volume. gusto ko sana umorder kaso walang kasabay, napilitan na bumili.
  • donbuhdonbuh Posts: 3,164
    anu ka ba..ako nga pinasabay ni sir mighty eh..promatrix at crea inorder ko..anjan kn hindi mo pa kinausap...pm ko syo number nya baka makahabol ka...
  • sergieeesergieee Posts: 656
    kakauwi ko lang from cnc, nakabili na ko :( kala ko need ng 6 members dun e
  • sergieeesergieee Posts: 656
    just got home from heavy chest day. iniinda parin ang pain ng wrist, at mukhang susunod na rin yung left.

    (standard bar not counted, Lbs. lahat)

    Incline DB press
    20 x 12
    25 x 10
    30 x 10
    40 x 10

    Decline BB press (pangit buhat pagod/init/uhaw/rush)
    70 x 9
    80 x 8
    80 x 7
    80 x 7

    Machine Chest press
    60 x 10
    70 x 10
    80 x 9
    80 x 8

    di na nakapag fst-7

    Machine Flyes
    50 x 10
    60 x 10
    60 x 10
    60 x 10

    good workout parin kahit masakit talaga wrist, late nanaman :blush:

    sumundot pala ako ng traps

    DB shrugs
    25 x 10
    30 x 10
    35 x 10
    40 x 10

  • Mighty_OakMighty_Oak Posts: 3,940
    Bilhin mo na kasi yung Nike na wrist support ko nag aantay na sayo! hahaha
  • sergieeesergieee Posts: 656
    Touchdown manila! Back to gym on wednesday, pahinga bukas. gapagod!
  • DSmallDivideDSmallDivide Posts: 4,565
    oi, 230pm ang calltime sa SM north magkikita kita tayu nila milk. at bawal ang late :P

    PS. Dalhin mo na din yung pasalubong namin. LOL! (DS assuming... wahahaha)
  • sergieeesergieee Posts: 656
    home from gwo! nagpichurrrrr pichuurr pa kami nila sir bards, milk, ds at max!

    calling donbuh, nasakin ang black label ni sir bards, tarana't ubusin!

    kakabalik lang from vacation. heavy chest day (pilit)

    Incline DB press
    22lbs x 12
    27lbs x 10
    33lbs x 10
    44lbs x 9 (PR!)

    Decline BB press (PR!)
    OB + 44lbs x 10
    OB + 55lbs x 10
    OB + 66lbs x 8
    OB + 77lbs x 7

    Chest Press (Plate loading) *hirap nito, super incline haha*
    22lbs x 10
    22lbs x 9
    22lbs x 8
    22lbs x 7

    Cable crossover
    di ko sure wait ko pa si max mag post haha

    Fst-7
    10kg/15kg 10-12reps

    Umpisa na ng literal na lamon sakin, wala ng bakasyon, let's do thiz shiznit!
  • donbuhdonbuh Posts: 3,164
    huwat?!!!!

    asan ang picture!!!

    Sergs, hindi na ko nag-iinum eh...
    ilang ml yan??

    @[zane] @[Kyzack] @[monching11] @[daltonkamote]pwede ba kayo na lang muna makiapg harap ke sergie!!!nyahahaha
  • monching11monching11 Posts: 7,273
    ahahhhaha, umuwi ka dito bruh pano na lang ung ipad2 mo kay sir bards!
  • donbuhdonbuh Posts: 3,164
    dapat anjan ako manila kahapon til ngayong hapon..eh ayako mapapagod lang ako sa byahe..eh magbabakasyon ako sa weekend..gusto ko relax na ko ngayon pa lang..ahahaha
  • milksworthmilksworth Posts: 3,130
    next week buh friday sama ka?
  • NiceTry333NiceTry333 Posts: 326
    milksworth wrote:
    next week buh friday sama ka?

    sayang di ako makakasama sa friday :verysad:
    sergieee wrote:
    home from gwo! nagpichurrrrr pichuurr pa kami nila sir bards, milk, ds at max!

    calling donbuh, nasakin ang black label ni sir bards, tarana't ubusin!

    kakabalik lang from vacation. heavy chest day (pilit)

    Incline DB press
    22lbs x 12
    27lbs x 10
    33lbs x 10
    44lbs x 9 (PR!)

    Decline BB press (PR!)
    OB + 44lbs x 10
    OB + 55lbs x 10
    OB + 66lbs x 8
    OB + 77lbs x 7

    Chest Press (Plate loading) *hirap nito, super incline haha*
    22lbs x 10
    22lbs x 9
    22lbs x 8
    22lbs x 7

    Cable crossover
    di ko sure wait ko pa si max mag post haha

    Fst-7
    10kg/15kg 10-12reps

    Umpisa na ng literal na lamon sakin, wala ng bakasyon, let's do thiz shiznit!

    CC natin 4 sets 25 ang 3sets ko den 35 yung last :blush:
  • sergieeesergieee Posts: 656
    ayun haha! salamat papi. kamusta? di ka naman naligaw?

    WO ko last night. Wala masyado nabago nung last back ko, nanghina nga lang ng konti dahil masakit pa doms sa chest/shoulders/tri's.

    Wide Grip Lat Pulldown
    70 x 10
    80 x 10
    90 x 10
    100 x 8

    Narrow Grip Pulldown
    60 10reps
    70 3sets of 10reps PR!

    T-Bar
    45lbs 4sets of 10reps

    Seated rows
    60lbs x 10
    70lbs 3sets of 10

    Machine Row alternate
    45 4sets of 10reps

    Fst-7
    50lbs x 12

    need magtaas next week.
  • NiceTry333NiceTry333 Posts: 326
    di naman ako naligaw ahahahaha walang tao sa LRT nun ehh sarap humiga :p
  • DSmallDivideDSmallDivide Posts: 4,565
    Ahahaha... medyo weird nga ang stamina mo @nicetry, pag active matagal maubos, pag tapos na ung activity bilis mo din makatulog LOL! :P
  • NiceTry333NiceTry333 Posts: 326
    5 am po kasi ako umuwi nun galing work then practice po ng 9:30am naka tulog naman ako ng 3 - 4 hrs kaya pumipikit pikit ako nung nasa taxi pa lang hehehe.
  • DSmallDivideDSmallDivide Posts: 4,565
    ah ok... pro in fairness wala masyado decline sa energy during workout. darn it really makes a lot of difference pag athlete(nicetry) ka compared EAT-lete (me hehehe) lupit ng stamina mo pre konting recharge ayus na ulit wahaha! :biggrin:
  • NiceTry333NiceTry333 Posts: 326
    nasanay lang po siguro ako... ako din naman kain ng kain ehh ako lang nga nakaubos nung munchin ng dunkin 35pcs ayaw nyo kasi kumuha :)) ahaha
  • DSmallDivideDSmallDivide Posts: 4,565
    ahahaha... mdyo mas kailngan ko kasi ng mas "filling" na meal nun eh, magbe break pa lang kasi ako ng fasting period ko nun for the day. so i needed a lil bit of larger meal hehehe
  • NiceTry333NiceTry333 Posts: 326
    ahh ako nga nag iisip ako ng diet prog ahahaha calorie counter pla ako di na ako kumain ng kinagabihan ehh XD~
  • sergieeesergieee Posts: 656
    ^ sumakit katawan mo? sakin sumakit kinabukasan haha kakabalik lang rin kasi.

    WO kanina with sir milk. Volume shoulders.

    Shoulders press machine
    130 x 10 1 set
    110 x 10 7 sets
    90 x 8 last 2 sets

    DB front raise
    10lbs 10 x 4

    Seated lateral
    10lbs 12 x 4

    Bent over lateral
    10lbs 10 x 10

    Fst-7
    25lbs each hand 12reps

    Heavy shoulders monday. ngayon nalang ulit nakapag shoulders after 1month, legs 2 months na ata. bukas baka maglegs na ulit
  • NiceTry333NiceTry333 Posts: 326
    sergieee wrote:
    ^ sumakit katawan mo? sakin sumakit kinabukasan haha kakabalik lang rin kasi.

    WO kanina with sir milk. Volume shoulders.

    Shoulders press machine
    130 x 10 1 set
    110 x 10 7 sets
    90 x 8 last 2 sets

    DB front raise
    10lbs 10 x 4

    Seated lateral
    10lbs 12 x 4

    Bent over lateral
    10lbs 10 x 10

    Fst-7
    25lbs each hand 12 x 10

    Heavy shoulders monday. ngayon nalang ulit nakapag shoulders after 1month, legs 2 months na ata. bukas baka maglegs na ulit

    yup nanakit din katawan ko ahaha ano tawag dun sa prog na ginamit natin 7 ano yun?
  • sergieeesergieee Posts: 656
    ^ fascia stretch training. maganda siya pang finisher, pangsqueeze lang. di ko alam mga details eh, ginagawa ko lang pinapagaw ni sir milk :D
  • NiceTry333NiceTry333 Posts: 326
    ayun pla tawag din infairness masakit gawin ahaha
  • sergieeesergieee Posts: 656
    nilalagnat...
  • DalmasVektazDalmasVektaz Posts: 2,155
    init lang yan boss serieee na dapat ilabas..hehehe pagaling u
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