Juggling to be a JUGGERNAUT
juggernaut
Posts: 15
i am a newbie and comments,suggestions,lessons, and violent reactions are greatly appreciated on this journal. any kind of help will do. happy lifting everyone! cheers
Comments
hi Sir @Ghee .. haters gonna hate talaga. ika nga What doesnt kill you makes you stronger :sport:
salamat sir @Emman1986 quitting is not an option po
[size=SMALL]PHASE 1, WEEK 3 - SHOULDERS, TRAPS, CALVES[/size]
Dumbbell Shoulder Press 4 x 6-8 : 40,50,50,60 drop to 50lbs
Dumbbell Lateral Raise 3 x 6-8 : 25,30,30 drop to 25lbs
Straight bar Cable Front Raise 3 x 6-8 : 60,60,75 drop to 60lbs
High Cable Rear Delt Fly 3 x 6-8 : 45,45,45 drop to 30lbs
Dumbbell Shrug 4 x 6-8 : 60,70,70,70 drop to 50lbs
Standing Calf Raise 4 x 10-14 : 200,200,230,260lbs
Leg Press Calf Raise 4 x 10-14: 200,200,200,200lbs
-im taking promatrix7 now; well for me okay naman siya pero sabi nga it doesnt happen overnight so feeling ko makakadami ako sa pagbili nito dahil mura at may shaker
[size=SMALL]PHASE 1, WEEK 3 -LEGS[/size]
Squat 4 x 6-8 : 120,150,150,170,170 drop to 120lbs
Leg Press 4 x 6-8 : 240,330,420,470lbs
Single Leg Cable Extension 3 x 6-8:20,30,40lbs
Romanian Deadlift 4 x 6-8: 180,180,200,200lbs
Standing Single Leg Cable Curl 3 x 6-8: 30,40,60lbs
*i modified some routines because the gym i got in lacks equipment for it but they have new ENSAYO gym equipment kaya nag enjoy din ako a workout
[size=SMALL]PHASE 1, Week 4- CHEST/TRICEPS[/size]
Bench Press 4 x 3-5 : 150,190,200,210 drop to 150lbs
Incline Bench Press 3 x 3-5: 120,150,170 drop to 110 lbs
Incline Dumbbell Flye 3 x 3-5: 40,50,50 drop to 30lbs
Cable Crossover 3 x 3-5: 50,60,60 drop to 40lbs
Triceps Pressdown 3 x 3-5: 120,150,170 drop to 120lbs
Cable Triceps Extension 3 x 3-5 : 80,100,110 drop to 80lbs
Cable Overhead Triceps Extension 3 x 3-5: 60,80,80 drop to 50lbs
* dumating ako sa gym ng 8:30pm dahil sa traffic, closing time is 9:00pm. overall : intense heavy ass weightlifting
but is was a good workout pa din
I just noticed this now,
whoaaa! lakas brah!
[size=SMALL]PHASE 1, WEEK 4- BACK/BICEPS/ABS[/size]
Dumbbell Bent-Over Row 4 x 3-5 : 70,80,80,80 drop 50lbs
Wide-Grip Pulldown 3 x 3-5 : 120,150,170 drop to 110lbs
Standing Pulldown 3 x 3-5 : 90,110,140 drop 80lbs
Straight Arm Pulldown 3 x 3-5 : 100,120,140 drop 100lbs
Barbell curl 4 x 3-5 : 60,70,70,70 drop to 40lbs
Dumbbell Incline Curl 3 x 3-5 : 35,35,35 drop to 20lbs
One-Arm High Cable Curl 3 x 3-5 : 40,60,50 drop to 40lbs
Hanging Leg Raise 3x12 :BW
Decline Sit-Ups 2x15 : BW
thank you sir@rtravino29 mejo tsamba lang
hi sir@Johnny Bravo
-i am 25 yrs old,
-im now in 5months training. kaso intermittent kasi tumigil ako ng december.
-goal? siguro to become stronger na lang muna,i wont go to the aesthetic side this time,it will follow na lang siguro
-mejo nahihiya pa ako magpost ng pics eh,soon maybe
[size=SMALL]PHASE 1, Week 4 - SHOULDER/CALVES[/size]
Dumbbell Shoulder Press 4 x 3-5 : 60,60,60,70 drop to 40lbs
Dumbbell Lateral Raise 3 x 3-5 : 30,30,35 drop to 25lbs
Straight arm Cable Front Raise 3 x 3-5 : 50,60,60 drop to 40lbs
Bent Over Rear Delt Fly 3 x 3-5 : 30,40,50 drop to 35lbs
Barbell Shrug 4 x 3-5 : 150,200,200,200 drop to 120lbs
One Leg Standing Calf Raise 4x10-12: 100,100,100,130lbs
Leg Press Calf Raise 4 x 8-12 : 200,200,250,250lbs