Incline BB BP
70 x 15
90 x 15
140 x 12
160 x 8
180 x 5
Seated DB Shoulder Press
40's x 12
50's x 10
60's x 6
60's x 6
Behind the neck BB Press / Chest Supported DB Row
90 x 10 / 45's x 12
90 x 8 / 45's x 12 [size=x-small](failed @ 110 BB Press, deload)[/size]
90 x 10 / 45's x 12
EZ bar Front Raise
20 x 12
20 x 10
20 x 12
20 x 12
Side Lateral
15's x 15 x 3sets
20 x 10 [size=x-small](1-arm cable lateral raise)[/size]
Rear Delt Raise
10's x 15
15's x 12 x 2sets
20's x 12 x 2sets
Squat (smith machine)
50 x 15
80 x 4
80 x 3
50 x 3
*there is discomfort in my right knee. di ko mabend. ung left tuloy nag aangat ng bar.
then nag chest na lang ako
Flat BB BP
100 x 25
140 x 15
180 x 8
180 x 8
220 x 3 [size=x-small](only 1 clean rep, 2 spotted)[/size]
180 x 8, 140 x 10, 100 x 12 [size=x-small](dropset 20-sec rest)[/size]
Oct 5 (Manila Fitness)
*after 2weeks na walang leg workout, ito na un :yahoo:
Squats
85 x 25
85 x 25
105 x 25
125 x 12 *my right knee starts to hurt again :duh:
125 x 12
165 x 5
205 x 5
225 x 5
245 x 5
250 x 5 PR PR PR PR PR
*I'll make a vid next time. para macheck na rin ung form
nag bbend na ng onti ung bar :sport: *achievement for me. haha
LegPress
200 x 15 narrow stance
300 x 12
300 x 12
350 x 10
400 x 10
450 x 8
470 x 8 PR PR PR cheers
Calf raises
50 reps total
Leg Extension
25 x 20, 20
25 x 10 [size=x-small]*2sec hold,[/size] 10 [size=small]*fast reps[/size]
50 x 12, 12
DB Curl
15's x 12
20's x 12
25's x 12
30's x 8
35's x 5
My weird Bicep workout
2sets
Hammer curl / Tricep extension
bar x 15 / x 15
20 x 15 / x 15 [size=x-small]*5sec rest [/size]
20 x 8 / x 8
bar x 20 / x 20
Comments
Pull ups (underhand)
Bdwt x 10 , 10 , 10 , 6 , 6 , 6
[size=x-small]*Can't do the 10x10 yet :duh:[/size]
Pulldowns overhand
90 x 12
90 x 12
110 x 6
110 x 6
Pulldowns underhand
90 x 14
110 x 8
110 x 8
Chest supported DB row
40's x 12
45's x 12
50's x 10
50's x 10
Face Pull
70 x 12
80 x 12
90 x 10
Cable Row
90 x 12
90 x 14
70 x 15
DB curl
10's x 15
25's x 8
30's x 6
30's x 7
Concentration curl
15 x 12
20 x 8
20 x 8
my weird Bicep workout
3sets
-DONE
Incline BB BP
70 x 15
90 x 15
120 x 15
140 x 12
170 x 6
170 x 6
Seated DB Shoulder Press
40's x 15
50's x 12
60's x 7
60's x 5
Behind the neck BB Press / Chest Suppoted DB Row
90 x 12 / 50's x 12
90 x 12 / 50's x 12
110 x 7 / 60's x 8
Front Raise
15's x 12 x 2sets
20's x 10 x 2sets
Side Lateral
15's x 15 x 2sets
20's x 10 x 3sets
Rear Delt Raise
15's x 12 x 3sets
20's x 10 x 2sets
Shrugs (3sec hold) / Fast Reps
120 x 12 / x 6
120 x 12 / x 6
120 x 12 / x 6
Skullcrushers / EZ Bar Curl
40 x 15 / 40 x 12
50 x 12 / 50 x 10
50 x 12 / 50 x 10
Abs Circuit
-DONE
Flat BB BP
70 x 20
120 x 15
140 x 12
170 x 8
190 x 5
190 x 6
Incline DB BP
50's x 12
60's x 12
60's x 8 , 50's x 7, 40's x 8[size=x-small] (dropset)[/size]
Cable Xover
50 x 12
60 x 12
70 x 10
70 x 10
Decline BB BP
120 x 12
160 x 10
180 x 8
180 x 8
Dips
Bdwt x 10, 8, 10
Skullcrushers
50 x 12, 12, 12
Rope Pushdown
40 x 15
50 x 12
60 x 10
30 x 15
Vbar Pressdown
60 x 12
80 x 12
100 x 10, 80 x 10, 60 x 10 [size=x-small](dropset)[/size]
DB Kickback
15 x 12
25 x 12
25 x 12
Abs circuit
-DONE
Dips / Pull ups
Bdwt x 10 / x 8
Squats
85 x 25
105 x 25
125 x 25
125 x 20
135 x 20
165 x 5
205 x 5
225 x 5 PR! :sport:
LegPress
200 x 20
250 x 12
300 x 12
370 x 10
370 x 10
Legpress (High reps) / Calf Raise @ LP
200 x 20 / x 25
200 x 20 / x 25
200 x 20 / x 25
Leg Extension
40 x 12
60 x 12
80 x 10
80 x 10
DB Curl
15's x 12
25's x 10
30's x 8
30's x 8
My weird Bicep WO
2sets
Tricep Extension / Hammer curl bar
bar x 15 / bar x 35
10 x 10 / 10 x 25
30 x 10 / 30 x 15
bar x 15 / bar x 25
-DONE
Pull ups (underhand)
Bdwt x 10
[size=x-small]*not in the mood to train[/size] :banghead:
BB Row
70 x 15
120 x 12
170 x 6
170 x 8
190 x 6
Pulldowns underhand
80 x 15
100 x 10
100 x 10
100 x 10
100 x 8
100 x 8
[size=x-small]*30-45sec rest[/size]
Pulldowns overhand
100 x 10
100 x 10
80 x 12
Chest supported DB row
50's x 10 x 4sets
Face Pull
70 x 14
100 x 8, 80 x 10, 60 x 12 (dropset)
Tricep Pressdown
60 x 12
70 x 12
80 x 12
90 x 12
100 x 10
100 x 10, 80 x 10, 60 x 10 (dropset)
Rope Pushdown
50 x 12
60 x 12
70 x 12
DB kickback
15 x 10
20 x 10
-DONE
Incline BB BP
60 x 20
100 x 15
120 x 15
140 x 12
160 x 10
180 x 6
Seated DB Shoulder Press
40's x 12
50's x 10
60's x 7
60's x 5
Behind the neck BB Press / Chest Supported DB Row
100 x 8 / 40's x 12
100 x 7 / 40's x 12
100 x 8 / 40's x 12
Front Raise
10's x 12
15's x 12 x 3sets
Side Lateral
15's x 12 x 3sets
20's x 10 x 2sets
Rear Delt Raise
15's x 12 x 3sets
20's x 12
Shrugs (3sec hold)
130 x 12
130 x 12
130 x 12
DB curl
15's x 12
20's x 10
25's x 8
30's x 8
Concentration Curl
15 x 8 x 2sets
20 x 6
DB Hammer Curl
3sets
-DONE
Flat BB BP
90 x 15
120 x 15
140 x 12
170 x 8
170 x 8
190 x 5
Incline DB Flyes
30's x 12
35's x 8
35's x 10
Incline DB BP
50's x 12
60's x 12
60's x 8
Incline CGBP
70 x 12
90 x 10
90 x 10
Incline BB BP
90 x 12
120 x 12
140 x 10
Assisted Dips
140 x 8
140 x 8
140 x 8
Tricep Pushdown
50 x 15
80 x 12
100 x 12
120 x 10
Skullcrushers
50 x 10
50 x 9
50 x 8
*weak :duh:
1hand Tricep Pulldown
2sets
-DONE cheers
Pull ups / Dips
Bdwt x 6 / x 8
Bdwt x 8
[size=x-small]*easy reps[/size]
Squats
95 x 25
115 x 20
115 x 20
135 x 20
135 x 12 :banghead:
165 x 5
195 x 5
215 x 5
235 x 5 PR everytime :sport:
LegPress
250 x 12 [size=x-small]narrow stance[/size]
300 x 12
350 x 12
400 x 10
400 x 10
350 x 12 [size=x-small]shoulder width stance[/size]
300 x 15
250 x 20
Overhand / Parallel / Underhand Grip ISO row
40 x 15 / 12 /12
40 x 10 / 10 / 10 [size=x-small](2sec hold)[/size]
Flat DB BP
40's x 15
50's x 12
50's x 12
DB Curl / Rope Pushdown
15's x 12 / 50 x 12
25's x 12 / 70 x 12
30's x 8 / 70 x 12
Tricep Extension / Hammer curl bar
20 x 12 / 20 x 12
20 x 12 / 20 x 12
bar x 15 / bar x 15
-DONE
Incline BB BP
70 x 15
90 x 15
140 x 12
160 x 8
180 x 5
Seated DB Shoulder Press
40's x 12
50's x 10
60's x 6
60's x 6
Behind the neck BB Press / Chest Supported DB Row
90 x 10 / 45's x 12
90 x 8 / 45's x 12 [size=x-small](failed @ 110 BB Press, deload)[/size]
90 x 10 / 45's x 12
EZ bar Front Raise
20 x 12
20 x 10
20 x 12
20 x 12
Side Lateral
15's x 15 x 3sets
20 x 10 [size=x-small](1-arm cable lateral raise)[/size]
Rear Delt Raise
10's x 15
15's x 12 x 2sets
20's x 12 x 2sets
Shrugs (3sec hold)
100 x 12
100 x 12
-DONE
It's good to be back 6days rest due to lack of motivation, school works and body pain :P
Pullups/ Dips / Chin ups
Bdwt x 10 / x 8 / x 8
Incline BB BP
90 x 15
110 x 15
140 x 12
160 x 10
160 x 10
Flat BB BP
140 x 12
140 x 12
160 x 6
160 x 9
180 x 4
Incline DB Flyes
25's x 12
35's x 10
35's x 8
Decline BB BP
90 x 15
140 x 8
160 x 5
140 x 8
Flat CGBP
90 x 10
110 x 6
90 x 12
Arms workout
-DONE
Pull ups (underhand)
Bdwt x 10 , 8 , 8 , 8 , 7 , 6
[size=x-small]*45sec - 1min rest[/size]
BB Row
90 x 15
90 x 15
140 x 10
160 x 8
190 x 5
Face Pull
70 x 12
80 x 12 *
80 x 12 *
90 x 10 *
[size=x-small]*2sec hold[/size]
Chest supported DB row
40's x 12
45's x 10
50's x 10
60's x 8
Lat Pulldown (overhand)
80 x 12
80 x 12
100 x 8
Lat Pulldown (underhand)
80 x 12
100 x 10
DB curl
Concentration curl
Hammer curl
Drag curl
-DONE
Incline BB BP
70 x 15
110 x 15
150 x 10
190 x 3
150 x 8
Seated DB Shoulder Press
40's x 12
50's x 10
50's x 10
60's x 6
Chest Suppoted DB Row / Behind the neck BB Press
40's x 12 / 70 x 12
40's x 12 / 90 x 10
45's x 10 / 90 x 10
Front Raise
10's x 12 x 3sets
15's x 12
Side Lateral
10's x 12
15's x 12 x 3sets
Rear Delt Raise
15's x 12 x 3sets
20's x 10
Cable Side lateral / cable bend over rear lateral
10 x 12 / 10 x 12
Shrugs (3sec hold)
100 x 12
100 x 10
100 x 10
Forearms and abwork
-DONE
Flat BB BP
70 x 30
90 x 25
120 x 15
170 x 8
190 x 3 :duh:
190 x 4 :duh:
170 x 6
120 x 12
Incline DB BP
50's x 15
60's x 12
60's x 12
70's x 9
Incline DB Flyes
30's x 12
35's x 10
35's x 10
Cable Xover
60 x 10 , 50 x 10, 40 x 12 (dropset)
Decline BB BP
90 x 20
140 x 10
140 x 8
140 x 8
Tricep workout
-DONE
Lat Pulldown (underhand)
70 x 20
70 x 16
70 x 16
100 x 8
100 x 8
Lat Pulldown (overhand)
70 x 16
100 x 8
100 x 8
100 x 8
Tbar Row
75 x 15
75 x 15
100 x 12
125 x 10
Chest supported DB row
30's x 16
30's x 16
20's x 12 *3sec hold
40's x 10
50's x 8
Face Pull
70 x 12
80 x 12
80 x 12
50 x 16
BB curl / Drag curl
20 x 12 / x 12
20 x 12 / x 12
40 x 10 / x 10
40 x 10 / x 10
Concentration curl
15 x 10
15 x 8
20 x 8
my weird bicep WO
2sets
-DONE
Incline DB BP
40's x 20
50's x 12
60's x 12
70's x 9
70's x 7
Seated DB Press
40's x 12
50's x 10
50's x 8
40's x 12, 25's x 10, 15's x 10
HS Shoulder Press / Bent Over DB Row *hold
40 x 16 / 20's x 12
60 x 16 / 20's x 12
60 x 16 / 20's x 12
Front Raise
10's x 12 x 2sets
15's x 10 x 2sets
Side Laterals
10's x 16
15's x 12 x 3sets
Rear delt raise
10's x 16
15's x 12 x 3sets
Shrugs
90 x 10 3sec hold / x 5 *fast reps
90 x 10 3sec hold / x 8 *fast reps
90 x 10 3sec hold / x 10 *fast reps
Forearm workout
-DONE
Squat (smith machine)
50 x 15
80 x 4
80 x 3
50 x 3
*there is discomfort in my right knee. di ko mabend. ung left tuloy nag aangat ng bar.
then nag chest na lang ako
Flat BB BP
100 x 25
140 x 15
180 x 8
180 x 8
220 x 3 [size=x-small](only 1 clean rep, 2 spotted)[/size]
180 x 8, 140 x 10, 100 x 12 [size=x-small](dropset 20-sec rest)[/size]
Incline BB BP
100 x 15
140 x 12
140 x 12
160 x 10
Decline BB BP
120 x 15
150 x 12
150 x 10
150 x 10
Cable X-over
40's x 18
40's x 15 x 2 sets
Tricep and abdominals workout
-DONE
*after 2weeks na walang leg workout, ito na un :yahoo:
Squats
85 x 25
85 x 25
105 x 25
125 x 12 *my right knee starts to hurt again :duh:
125 x 12
165 x 5
205 x 5
225 x 5
245 x 5
250 x 5 PR PR PR PR PR
*I'll make a vid next time. para macheck na rin ung form
nag bbend na ng onti ung bar :sport: *achievement for me. haha
LegPress
200 x 15 narrow stance
300 x 12
300 x 12
350 x 10
400 x 10
450 x 8
470 x 8 PR PR PR cheers
Calf raises
50 reps total
Leg Extension
25 x 20, 20
25 x 10 [size=x-small]*2sec hold,[/size] 10 [size=small]*fast reps[/size]
50 x 12, 12
DB Curl
15's x 12
20's x 12
25's x 12
30's x 8
35's x 5
My weird Bicep workout
2sets
Hammer curl / Tricep extension
bar x 15 / x 15
20 x 15 / x 15 [size=x-small]*5sec rest [/size]
20 x 8 / x 8
bar x 20 / x 20
-DONE
Pull ups (underhand)
bdwt x 10, 7, 4 :duh:
[size=x-small]*30sec rest[/size]
Lat Pulldown (underhand)
80 x 10 x 3sets [size=x-small]*30sec rest[/size]
80 x 10 x 2sets [size=x-small]*45sec rest[/size]
Lat Pulldown (overhand)
80 x 8
90 x 8
100 x 8
BB Row
120 x 15
120 x 15
170 x 8
170 x 8
120 x 15
Cable Row
80 x 12
80 x 12
100 x 10
100 x 10
Straight arm Lat pulldown
70 x 12
80 x 12
70 x 12
DB curl
BB drag curl
DB concentration curl
Cable curl
Hammer curl
-DONE
Incline BB BP
100 x 16
100 x 16
140 x 12
140 x 12
160 x 8
120 x 12
DB shoulder press
40's x 15
50's x 12
60's x 7
60's x 7
Chest supported DB row / BB behind the neck press
30's x 16 / 80 x 16
30's x 16 / 80 x 16
30's x 15 / 80 x 15
Front raise
10's x 15 x 2sets
15's x 12 x 2sets
Cable Side Laterals
20 x 12, 10 *
20 x 12, 10 *
10 x 15, 12 *
*=no rest
Cable rear delt raise
10 x 15, 12
20 x 12
15's x 12 (dumbbell)
10 x 15, 12
10 x 12
shrugs
100 x 15 [size=x-small](fast reps)[/size] , 10 [size=x-small](3sec hold) [/size]x 3sets
BB Shoulder press
70 x 30
70 x 30
Forearm work
-DONE
Squats (narrow as always)
85 x 30
105 x 25
125 x 25
145 x 20
185 x 6
205 x 6
235 x 6
255 x 5
255 x 5 PR AGAINNNNN cheers :squat:
LegPress
200 x 20
300 x 15
350 x 12
400 x 12
420 x 10
460 x 8
Leg Extension
5sets
Bicep and Tricep workout
-DONE
Flat BB BP
25's x 40 (DB's warm up)
100 x 20
120 x 15
140 x 12
160 x 10
180 x 7
190 x 5
190 x 6
Incline DB BP
50's x 12
60's x 12
70's x 8
70's x 8, 60's x 6 (dropset)
Incline DB Flyes
30's x 12
35's x 10
40's x 8
30's x 10
Assisted Dips
140 x 12
140 x 12
160 x 12
160 x 12
Svend Press
3sets
Decline BB BP
110 x 15
130 x 10
150 x 8
150 x 8
Lying Tricep Extension
Rope Pushdown
Vbar Pushdown
DB kickback
Abs and calves workout
-DONE