Sergie: Day-To-Day

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  • sergieeesergieee Posts: 656
    oooooooooh temptation haha
  • boss_jboss_j Posts: 1,243
    Keep your eyes on the prize and don't turn back.
  • sergieeesergieee Posts: 656
    lumalabo mata ko papi j. joke haha yes sir back to bakal bukas

    mga master may masusuggest ba kayong workout program na 5x a week. one body part per day. parang trip ko ganun.
  • boss_jboss_j Posts: 1,243
    tignan mo journal ko boss ganun gagagawin ko ngayon bakasyon...
  • daltonkamotedaltonkamote Posts: 3,629
    Gnyn workout ko, mon - chest,tues - back, wed - delts,friday - chest volume, sat - legs,tri,bis.
  • ProlevelzProlevelz Posts: 1,162
    good luck bro, sana makuha mo yung aim mo sa everyday..........
  • sergieeesergieee Posts: 656
    naaawa na ko sa itsura ko nagmumukha na akong may sakit. haha lumabas na 4 na abs ko dahil sa pagbaba ng bodyfat ko. from monday to wed unhealthy. thursday to sat konti nakakain kasi puro lakad. ang payat ko na :(

    Sana hindi umepekto bukas sa workout ko, gagamitin ko pa naman new routine ko courtesy of boss @DS. carb load nalang today para malakas bukas
  • DSmallDivideDSmallDivide Posts: 4,565
    hahaha... tanong2x ka na lang kay sir milk kung anu pa pwede dagdag sakin kasi nagrerspond na katawan ko jan pwera lang yun shoulders iba program ko dun hehehe.
  • sergieeesergieee Posts: 656
    sige boss, as of this week hirap pa ata ako dyan. haha sama ng diet ko eh
  • monching11monching11 Posts: 7,273
    bawi mode na lang bro! ika nga ni jeff willet "if the damage has been done, do damage control"
  • sergieeesergieee Posts: 656
    Sarap ng workout earlier kahit naninibago uli.

    Now using new program, thanks to sir ds.

    Chest day (standard bar not counted)

    Decline BB BP
    30lbs x10
    40 x 10
    50 x 8
    55 x 6

    Inclined BB BP <- dapat inclined DB flyes pala to
    30lbs x 10
    40 x 10
    50 x 9
    50 x 8

    Flat BB BP
    30lbs x 10
    40 x 10
    50 x 8
    55 x 7

    Chest press (plate loading) (first time)
    90lbs x 10 (dahil first time di ko alam ang poundage, tinry ko 90 ayan nanghina)
    50 x 10
    60 x 9
    70 x 8

    first time ko rin mag gym ng 1 meal palang nakakain, medyo wala naman pinagkaiba sa nakaraming meals na.

    overall satisfied ako sa WO, sarap ng 5-day split lalo na ngayon summer, mas makakapagfocus sa one body part. salamat ulit sa program si ds and sir milk.
  • donbuhdonbuh Posts: 3,164
    kipitap!!!
  • sergieeesergieee Posts: 656
    @buh gwo na pls haha!

    legs kanina. intense siya para sakin.

    (standard bar weight not counted)

    Squats
    30lbs x 10
    40 x 10
    50 x 9
    60 x 9

    boom ubos lakas!

    Leg press (Plate loading)
    70lbs x 10
    80 x 10
    90 x 13
    100 x 12

    Lying Leg curl ewan ko ba't ang baba ko dito
    15lbs x 10
    20 x 10
    30 x 10
    35 x 10

    Standing Calf raise
    70lbs x 10
    80lbs x 10
    90lbs x 12
    100lbs x 9

    sarap lumpo bukas yehey
  • sergieeesergieee Posts: 656
    Doms are killing me.

    Anyway WO kanina. Rush dahil 10:10pm na dating ko. sarado na ng 11.

    EZ bar curl
    20lbs x 10
    25 x 10
    30 x 10
    35 x 8 ata or 9

    Inclined alternate DB curl (Napakahirap neto)
    10lbs x 10

    tinigil ko na agad kasi alam ko di ko na kaya so nag standing alternate DB curl nalng ako
    15lbs x 10
    20 x 9
    25 x 6

    Standing alternate hammer curls
    10lbs x 10
    15lbs x 10
    20lbs x 10
    25 x 8

    then 1 set ng BB 21 curls

    tapos umayaw na ko, di ko na maangat eh.

    nagabs nalang ako after para magpapawis ng konti dahil anong oras na din haha


  • sergieeesergieee Posts: 656
    Dodo day. standard bar not counted

    Decline BP
    30lbs x 10
    40 x 10
    50 x 10
    60 x 8

    Flat BP
    30lbs x 10
    40 x 10
    50 x 10
    60 x 7

    Inclined DB flyes
    5lbs x 12
    10 x 10
    15 x 10
    20 x 7

    Chest Press (Plate loading)
    70lbs x 10
    80 x 10
    90 x 10
    110 x 9

    parang lumiliit chan ko ewan ko bakit or baka siguro kasi bagong gising lang ako, nakakainis pero same str and size.
  • KyzackKyzack Posts: 1,088
    wag kn mainis eheheh ikakabuti mo naman yan pagdating ng panahon eh eheheh

    pagdati~iing ng panahoo~oon....
  • monching11monching11 Posts: 7,273
    ^ahahahahaha
  • sergieeesergieee Posts: 656
    Back day after 2weeks na wala. Bar not counted.

    Pullups
    BW 5 x 2 rps

    Deadlift
    50lbs x 10
    60 x 10
    70 x 9
    80 x 8

    BB Rows
    30lbs x 10
    40 x 10
    50 x 10
    60 x 9

    T-Bar
    25lbs x 10
    35 x 10
    45 x 9
    50 x 8

    Di nakapag pullover, nakalimot at ubos na ang lakas dahil sa DL. sarap. back na favorite part ko :D

    gusto ko maging mamaw sa pullups, tips pls mga masters.
  • donbuhdonbuh Posts: 3,164
    tempo..focus on tempo..form..focus on form..consistency...
  • kurt203kurt203 Posts: 242
    nice sir sergie~! keep it up!
  • sergieeesergieee Posts: 656
    Arms day. late nanaman sa gym, bwiset na dota 2 kain oras haha

    EZ curl
    20lbs x 10
    30 x 10
    35 x 9
    35 x 8

    Hammer Curls
    5lbs x 12
    10 x 10
    15 x 10
    20 x 8

    Standing alternate DB curl
    5lbs x 10
    10 x 10
    15 x 10
    15 x 8

    Inclined DB curl (di ako sure sa form ko dito at di ko na kaya magheavy)
    5lbs x 10
    10 x 10
    10 x 10
    10 x 11

    Di na ko nakapag "21's"

    Tri's

    Skullcrusher
    10 lbs x 10
    15 x 10
    20 x 10
    25 x 9

    Pushdown
    50lbs x 10
    60 x 10
    70 x 9
    80 x 7

    Tri's pulldown (reverse grip)
    30lbs x 10
    40 x 10
    50 x 8
    50 x 8

    Dips (Bodyweight only)
    2 x 8 reps
    1 x failure 10-11

    Sarap ng workout, kahit napapataunt ng konti, gusto ko kasi machallenge sarili ko sa heavy e.

    @buh thanks buh, alam mo naman ikaw idol ko sa pullups kahit ilan reps pa yan haha

    @kurt thanks papi, habulin natin silang mga monstah
  • monching11monching11 Posts: 7,273
    @sergie

    Seriously inaraw araw ko dati pullups kahit di back program ko, I do 1 set to failure hehehehehe. So far ngayon max kong reps sa isang set 35xBW
  • sergieeesergieee Posts: 656
    ^ hardcore naman 35, gusto ko rin ng ganyan, gayahin kita paps, pero try ko every other day baka kasi ikamatay ng likod ko e. haha pang warm up ko to
  • monching11monching11 Posts: 7,273
    kasi naiingit ako sa mga nagpupull ups dati hehehehe saka dips
  • KyzackKyzack Posts: 1,088
    ^pak dat sheet 35! lakas idol woohoo! ako 8-9 lang ata eheheheh
  • daltonkamotedaltonkamote Posts: 3,629
    Taena,35 straight, lol ako max ko lng isang set 9 hahaha, pro dati isa lang lol
  • monching11monching11 Posts: 7,273
    hahahahah sarap mag pull ups! hehehehehe
  • daltonkamotedaltonkamote Posts: 3,629
    Araw arawin ko nga din yan hahajaha.....
  • sergieeesergieee Posts: 656
    hahaha superhero na talaga si sir monch
  • KyzackKyzack Posts: 1,088
    daltonkamote wrote:
    Araw arawin ko nga din yan hahajaha.....

    ako din!!!
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