Nakalagay TTFF eh malay ko ba hahaha intindi ko lec 1:30 - 3 tas lab 3-6 yon pala tuesdays yung 1:30-3 tas fri yung 3-6 hiwalay pala yung lec at lab hahaha pota may 3 hours break nanaman pala ako dahil dyan lol.
dapat may xmas pwo meal tayo sa last wednesday mo before xmas break. diretso tayo sa buffet 101 sa robinsons magnolia. bawas na lang sa calroie target ng thursday at friday.hahaha
De haha chicken lang yon hahaha. 7:30am kase pasok ko bukas kailangan madalian kain plano ko 200g oats kakainin ko kaso baka bukas pa ko matapos non hahaha!
Golds - w/ dalts, naka PR in reps and weight in all sets by accident di ko alam na 45lbs pala yung bar lol niloload ko lang ng usual load ko, power of the mind amp. old PR was 180 x 1 with spotter naka abang sa likod.
Legs/Calves
BB Squat
Old/New
50 x 12 /95 x 12
70 x 12 /115 x 12
90 x 10 /135 x 10
110 x 8 /155 x 8
140 x 6 /185 x 5
BB Walking Lunges
40 x 24
40 x 24
40 x 24
40 x 24
Seated Leg Curl
100 x 12
115 x 13
130 x 12
145 x 10
Hammer Strength Leg Ext.
50 x 12
70 x 12
90 x 10
110 x 8
Hammer Strength Hack Squat (calves)
180 x 12
270 x (di na tinapos nag cliclick tendon ko sa kanan na paa)
Donkey Raises
BW + 45 x 20
BW + 45 x 20
BW + 45 x 20
BW + 45 x 20
Yatez, ano ramdam ng lunges sa patella? kneecaps? May friend kasi ako na meron siyang na develop na knee problem kaka back squat ng mejo papasok yung toe placement niya instead na palabas. Nirerecommend ko sakanya mag lunges while waiting for it to heal
pero mejo skeptical ako myself.
^brah yung ginawa ko nung may diperensya yung tuhod ko nun, right and left..
No squats for 1 month to ah
Leg extensions
Bulgarian Squats
SLDL
Mga friendly for knee for me.
yan lang ginawa ko para hindi pa rin maiwan, paki research na lang kung tama para sa kanya , sakin kasi bumalik na lang yung squat ko ulet nung nagGWO sa maximus yun ang first blood ulet na ng backsquats ako ( buti na lang andun si DS at si Mike para alalayan ako hehe )
Comments
SCHOOL FUCK IT
Mental aesthetics/gainzz din brah wag puro physical LOL
will do chestzz
Bodytech - nag cocompete pala yung bantay don natanong ko lang , finorm check rin nya db pressing ko ayos daw full ROM
Chest
Flat DB Press
30 x 15
40 x 12
55 x 12
65 x 11
Incline DB Press
30 x 15
40 x 12
50 x 12
60 x 12
Selectorized Chest Press
35kg x 15
45kg x 12
55kg x 10
60kg x 10
Selectorized Pec Deck
20kg x 12
20kg x 12
20kg x 12
20kg x 12
Cable Flyes
30kg x 12
30kg x 12
30kg x 12
30kg x 12
Done
paggising , kain, buhat, ligo, kain, pasok. hahaha buti na lang classmate ko si gf nakakatulong sa mga HW
Gold's with ndglb
Back/Bi's
BW Pull-ups
BW x 10
BW x 8
BW x 8
BW x 6
Hammer Strength Pulldown
70 x 15
90 x 12
110 x 12
130 x 12
DB Row (Kick-back ROM)
30 X 15
35 X 12
40 X 12
45 X 12
Hammer Strength DY Row (Suppinated Grip)
70 x 15
90 x 12
110 x 12
140 x 15
Hammer Strength DY Row (Hammer Grip)
70 x 15
90 x 12
110 x 12
140 x 15
Straight Arm Rope Pull-down
(bigat ng stack lol)
33 x 12
33 x 12
33 x 12
33 x 12
Standing EZ Bar Curl
30 x 15
40 x 12
50 x 10
50 x 10
Done
rest
sleeping in class for maximum recovery and gains
Joke lang yung rest
Delts
Golds - w/ dalton
Seated DB
25 x 15
25 x 12
35 x 12
40 x 12
50 x 10-12 ata forgot
55 x 8-10 ata
Shoulder Press (hammer grip)
130 x 12
145 x 12
160 x 9
160 x 8
Monkey Raises
20 x 12
25 x 12
30 x 12
35 x 9 / 25 x 7-8 / 15 x 8 LOL SAKET
Seated Bent Over DB Raise
30 x 12
30 x 12
30 x 12
35 x 12
Cable Crossovers
15 x 15
20 x 12
25 x 15
30 x 17
BB Shurgs
90 x 12
140 x 8 (pota)
110 x 12
110 x 12
DB Shurgs
50 x 12
50 x 12
60 x 12
70 x 10
Done
Post-WO Meal
large order baked zitti + garlic bread
2 hotdogs on a bun w/ ketchup mayo
4oz breast
Golds - w/ dalts, naka PR in reps and weight in all sets by accident di ko alam na 45lbs pala yung bar lol niloload ko lang ng usual load ko, power of the mind amp. old PR was 180 x 1 with spotter naka abang sa likod.
Legs/Calves
BB Squat
Old/New
50 x 12 /95 x 12
70 x 12 /115 x 12
90 x 10 /135 x 10
110 x 8 /155 x 8
140 x 6 /185 x 5
BB Walking Lunges
40 x 24
40 x 24
40 x 24
40 x 24
Seated Leg Curl
100 x 12
115 x 13
130 x 12
145 x 10
Hammer Strength Leg Ext.
50 x 12
70 x 12
90 x 10
110 x 8
Hammer Strength Hack Squat (calves)
180 x 12
270 x (di na tinapos nag cliclick tendon ko sa kanan na paa)
Donkey Raises
BW + 45 x 20
BW + 45 x 20
BW + 45 x 20
BW + 45 x 20
Done
pero mejo skeptical ako myself.
No squats for 1 month to ah
Leg extensions
Bulgarian Squats
SLDL
Mga friendly for knee for me.
yan lang ginawa ko para hindi pa rin maiwan, paki research na lang kung tama para sa kanya , sakin kasi bumalik na lang yung squat ko ulet nung nagGWO sa maximus yun ang first blood ulet na ng backsquats ako ( buti na lang andun si DS at si Mike para alalayan ako hehe )