*I failed on the BB squats for 300lbs dahil tumama ung bar dun sa isa sa mga pins ng rack hence nawala ako sa momentum and focus. halfway of the 4th rep i hesitated i knew i could squeeze 2-3 more reps un lang by the time na i tried recomposing myself nagkick in na yung tama sa CNS ko hehehe. oh well next week then i guess.
Thanks mga bros. let's hope maging forgiving ang "iron goddess" at ang aking CNS sa wednesday sa next attempt ko hehehe.
pag naayos na yung workout skeds natin by november master mighty pwede makakapag sabay din tayu ng leg workout at sureball akong kakakainin moko ng buhay hahaha!
thanks migs for the props hehehe, but there are peeps na mas malupit ang stats sakin dito sa site saka majority ng success ko is dahil na din sa tulong ng karamihan na andito sa site let's not forget that.
One-arm DB Tricep Kickback *Supinated grip* (kinda girly exercise i know but it does wonders sa pagdagdag ng mass ng tri's ko paunti unti :P)
12x30lbs
12x35lbs
12x40lbs
The Pump during this workout was great, also got a few more pointers from mighty regarding my "pressing habits" and foot placement hehehe. I hope lang na nagenjoy si xbrain sa ginawa namin hehehe.Later is back wrecking day! time to pray to the "iron goddess" hehehe :P
kasalanan ng manok sa hainanese delights dalts at nung masarap na kanin hahaha! napasaing yata tuloy ng di oras ung kinainan natin dahil wala pang 5 mins "pa rice!" ulit wahahaha!
oo nga master mighty may mas mababa na bench dun actually pwede din yung box nila dun kung gusto mo. PM kita this week kung anu pwede natin gawin sa sked once nalipat nako sa GY shift.
hehe salamat pareng arwin. pero konti pa may tinatarget akong "totals" eh pag naabot ko na yun saka ako magaattempt sumali sa novice compys hehehe. kaw din tuloy mo lang magpalakas para sali ka din eventually hehehe
Comments
Oks lang we'll figure somthing out hehehesa hapon talaga madaming mas bata dun master at dalts hahaha
@stannis hindi namin malamng aabutan si nene mga 2pm nagwoworkout yun saka medyo may pagkasuplada daw yun sabi nung isa kakilala ko hahaha.
si DV sama daw senyo...para tumambay lang sa gym...
WU: RC Rotations; Standing BB Mil Press 9x45lbs, 7x85lbs
Working Sets
Standing BB Mil Press
10x100lbs
9x110lbs
7x120lbs
4x130lbs
Seated DB shoulder Press
10x40lbs
10x50lbs
8x60lbs
Monkey Raises
10x30lbs
10x35lbs
12x40lbs
8x45lbs
DB lateral raises
10,10,10x25lbs
One arm DB rear delt raise (Controlled movement)
10,10x30lbs
12x35lbs
12x40lbs
BB Shrugs
12x220lbs
12x260lbs
10x280lbs
10x300lbs
Face Pulls
12x105lbs
12x120lbs
15x135lbs
Leg/Abs Day w/ aloy and milky last wednesday
WU: RC Rotations, BB Squats: 10x90lbs, 8x110lbs
Working Sets
BB Squats
10x200lbs
8x250lbs
3x300lbs (failed on the 4th rep)
8x200lbs
Good Mornings
10x90lbs
10x120lbs
10x150lbs(?) *not sure if this is the exact poundage but i'm sure i added plates on my last set
Machine leg press
12x360lbs
10x450lbs
10x540lbs
10x630lbs
Lying Leg Curls (plate Loaded)
10x35lbs
10x45lbs
10x60lbs
Leg Extensions
10x95lbs
10x110lbs
10x130lbs
Machine Rope Crunches
12x150lbs
12x170lbs
12x180lbs
12x200lbs
Machine rope Crunches (obliques)
12,12,12x120lbs
*I failed on the BB squats for 300lbs dahil tumama ung bar dun sa isa sa mga pins ng rack hence nawala ako sa momentum and focus. halfway of the 4th rep i hesitated i knew i could squeeze 2-3 more reps un lang by the time na i tried recomposing myself nagkick in na yung tama sa CNS ko hehehe. oh well next week then i guess.
Yari na yang 300lbs squat na yan next session! Hehehe
pag naayos na yung workout skeds natin by november master mighty pwede makakapag sabay din tayu ng leg workout at sureball akong kakakainin moko ng buhay hahaha!
WU: RC Rotations, Flat BB press: 10x45lbs, 8x110lbs
Working Sets
Flat BB Press
10x130lbs
10x155lbs
8x175lbs
7x185lbs
Decline BB Press
10x140lbs
10x155lbs
10x165lbs
10x175lbs
Seated Machine Press (negative training)
15x110lbs
15x130lbs
15x150lbs
12x175lbs
Dips
10,11,8xBW
Cable X-overs (FST 7 kasabay namin si mighty)
12-15x7x40-50lbs
BB JM Press (press ang tawag namin ni milk LOL :biggrin: )
8-9x4x85lbs
Reverse Dips (Bench)
12xBW+15kg plate
12xBW+20kg plate
12xBW+20kg + 15kg plate
One-arm DB Tricep Kickback *Supinated grip* (kinda girly exercise i know but it does wonders sa pagdagdag ng mass ng tri's ko paunti unti :P)
12x30lbs
12x35lbs
12x40lbs
The Pump during this workout was great, also got a few more pointers from mighty regarding my "pressing habits" and foot placement hehehe. I hope lang na nagenjoy si xbrain sa ginawa namin hehehe.Later is back wrecking day! time to pray to the "iron goddess" hehehe :P
Bwahaha. Ako rin!
baket nga ba? sino may sala? lol
oo nga master mighty may mas mababa na bench dun actually pwede din yung box nila dun kung gusto mo. PM kita this week kung anu pwede natin gawin sa sked once nalipat nako sa GY shift.
WU: RC Rotations, Sumo Deadlifts 10x130lbs,8x220lbs
Working Sets:
Sumo Deadlifts
8x295lbs
6x315lbs
5x325lbs
5x340lbs
Bent over BB Rows
10x130lbs
10x155lbs
12x175lbs
10x200lbs
Kroc Rows
10x60lbs
10x70lbs
10x80lbs
12x90lbs
Seated rows
10x150lbs
10x165lbs
12x180lbs
12x195lbs
Cable Pull overs
10x135lbs
10x150lbs
12x165lbs
"Umuwi ka na..mag-inum ka na lang dun!!! Iwan mo ko dito bubuhat pa ko!!!"
ayun, d rin naman aalis..bubuhat din pala..