meron akong gym mate buddy, ang lakas nya mag chest, nag 90lbs sya sa dumbell inclined. sympre usap-usap. ang workout lang pala nya lagi is Chest, shoulder. wala ng iba. sabi ko try nya din mag back, legs triceps and biceps. sabi ko iba pa din pag lahat natatarget mo. open naman sya at willing sya sa mga suggestion sa kanya dun.
May 2 din ako nakakasabay na ganito sa gym namin, everday is chest day. Lakas sa chest nong isa kahit payat lang, nakita ko pa sya minsan alternate BB and DB press. Yong isa naman puro half rep lang buhat, tinuturuan nong isa namin kasamahan na ibaba pa nya, hindi na daw nya kaya isagad, pero nagdadagdag pa ng bigat ng buhat, hehe.
@kenzy: dun sa dating location ng gym namin may ganyan din hehe.ngayon naman mejo nawala na ung mga datihan, puro bago na halos ang nakikita ko at sya na lang un nakikita kong ganun ang buhat hehe
Pull Day Strength
Deadlift
Set 1: 270lbs x 5
Set 2 to 4: 280lbs x 5
BB Row
Set 1: 130lbs x 8
Set 2 to 4: 150lbs x 8
Weighted PUll ups
3 Set of 5 reps + 15lbs
EZ Bar Bicep Curls
3 Set of 50lbs x 10 - last set drop set. 50lbs x 8, 30lbs x 8, 20lbs x 8, 10lbs x 10, bar x 10
BB Shrug
Set 1: 180lbs x 12
Set 2 to 3: 200lbs x 12
1st set ko sa squat, kaya ko pala ung 220lbs, from unracking at squating. nung pang 5th reps ko na, shet, nagkamali ako ng tantya, napa forward ako at ayun di ko nataas, napaluhod ako sa right knee ko while nasa likod ko pa ung bar with 220lbs, bibitawan ko na sana kaso nakita ko may tao sa gilid ko, tinwag ko na lng sya para alalayan nya ung pagalis ko sa bar. buti wala akong serious injury dun, minor sugat at bugbog lng sa tuhod. after that nagawa ko naman ung 2nd to 4th set without any problem, nagkamali lang talaga ako ng pag angat ng bar nun. wew. eto masama ng walang squat rack/power rack sa gym nyo, sa dips station lang kase ako nag squat eh.
Stiffed Leg Deadlift
Set 1: 130lbs x 10
Set 2 to 4: 150lbs x 10
Leg Press
3 Set of 425lbs x 10
Calf Press 3 Set of 425lbs x 12
Standing Calf Raise
3 Set of 15reps BW - superset to Calfpress
Overhead Press
Set 1 to 3: 100lbs x 5
Set 4: 100lbs x 4
BB Flat Bench Press
4 Set of 150lbs x 4
DB INclined Bench Press
Set 1: 60lbs x 10
Set 2: 60lbs x 9
Set 3: 60lbs x 8
try ko mag baba muna ng weights, mejo naiiwan ung left ko, nanghihina na kase ako ung left arms ko sa mga last reps
DB Side Lateral Raise
Set 1: 20lbs x 15
Set 2 and 3: 20lbs x 12
Close Grip Bench
Set 1: 100lbs x 10
Set 2 to 4: 130lbs x 6
Cable Pushdown
Set 1: 110lbs x 15
Set 2 to 3: 120lbs x 8
Chest and Tricep Day - Hypertrophy with my cousin
11:45AM - 2:00PM
Preworkout: matapang na kape hehe. effective naman.nawala ung tamad at antok factor.un lang until gabi d makatulog sa tapang ng timpla
Flat BB Bench Press
3 Set of 120lbs x 10
DB Inclined Bench
3 Set of 50lbs x 10
Machine Flyes
3 Set of 80lbs x 10
Close Grip Bench
3 Set of 100lbs x 10
Skull Crusher
3 Set of 50lbs x 10
Cable Pushdown
3 Set of 120lbs x 10
2 Sets of Abs workout Lying Hamstring Curls - 30 reps Hip to Toe Raise - 20 reps Flutter Kicks -20reps Bended Knee Crunches - 20 reps Mountain Climber - 20 reps
Squat
2 Set of 200lbs x 10
1 Set of 200lbs x 8 - exhausted na ako.di ko na pinilit ung 2 reps.wla kse ako spotter or wla ako sa power cage/squat rack.baka di ko na maiangat ulit tulad last tme
Superset Legpress - Calf Press - Standing Calf Raise
Leg Press
1 Set of 420lbs x 10
2 Set of 420lbs x 15
Calf Press
3 Set of 420lbs x 10
Standing Calf Raise
3 Set of 15 reps BW
Leg Extension
3 Set of 115lbs x 15
Lying Hamstring Curls
2 Set of 70lbs x 12
1 Set of 70lbs x 10
DB Shoulder Press
2 Set of 40lbs x 10
1 Set of 40lbs x 8
Flat Bench Press
Set 1: 150lbs x 3 - mas mabigat ung 50lbs plate neto.hirap ako iangat at parang mas mabigat to kesa sa ibang 50lbs plates
Set 2 to 4: 140lbs x 4
Inclined Dumbell Bench Press
4 Set of 60lbs x 8
Close Grip Bench
4 Set of 100llbs x 8
DB Side Lateral
3 Set of 20lbs x 12
Cable Push down - Rope
3 Set of 100lbs x 8
Abs
=============================================
Pull Day Strenth - Sunday
Deadlift
4 Set of 280lbs x 5 - nagbaba ako ng bigat kse gusto ko itry ung pause rep
BB Row
4 Set of 150lbs x 10
Weighted Pull UPs
4 Set of 5 reps + BW
EZ BAr Bicep Curls
Set 1: 50lbs x 10
Set 2 and 3: 60lbs x 8
DB Supinated Bicep Curl
Set 1: 35lbs x 5
Set 2 and 3: 30lbs x 8
Flat Bench Press
Set 1: 150lbs x 3 - mas mabigat ung 50lbs plate neto.hirap ako iangat at parang mas mabigat to kesa sa ibang 50lbs plates
Set 2 to 4: 140lbs x 4
Inclined Dumbell Bench Press
4 Set of 60lbs x 8
Close Grip Bench
4 Set of 100llbs x 8
DB Side Lateral
3 Set of 20lbs x 12
Cable Push down - Rope
3 Set of 100lbs x 8
Abs
=============================================
Pull Day Strenth - Sunday
Deadlift
4 Set of 280lbs x 5 - nagbaba ako ng bigat kse gusto ko itry ung pause rep
BB Row
4 Set of 150lbs x 10
Weighted Pull UPs
4 Set of 5 reps + BW
EZ BAr Bicep Curls
Set 1: 50lbs x 10
Set 2 and 3: 60lbs x 8
DB Supinated Bicep Curl
Set 1: 35lbs x 5
Set 2 and 3: 30lbs x 8
Flat Bench Press
Set 1: 150lbs x 3 - mas mabigat ung 50lbs plate neto.hirap ako iangat at parang mas mabigat to kesa sa ibang 50lbs plates
Set 2 to 4: 140lbs x 4
Inclined Dumbell Bench Press
4 Set of 60lbs x 8
Close Grip Bench
4 Set of 100llbs x 8
DB Side Lateral
3 Set of 20lbs x 12
Cable Push down - Rope
3 Set of 100lbs x 8
Abs
=============================================
Pull Day Strenth - Sunday
Deadlift
4 Set of 280lbs x 5 - nagbaba ako ng bigat kse gusto ko itry ung pause rep
BB Row
4 Set of 150lbs x 10
Weighted Pull UPs
4 Set of 5 reps + BW
EZ BAr Bicep Curls
Set 1: 50lbs x 10
Set 2 and 3: 60lbs x 8
DB Supinated Bicep Curl
Set 1: 35lbs x 5
Set 2 and 3: 30lbs x 8
Lakas Bro hindi ko alam kung mataas newbie lang ako sa DL pero tingin ko oks naman. yan ba ung GYM sa anonas?
@SmallWIJI
binawasan ko yan pre kase ung last na mga deadlift ko dere derecho, walang pause sa bottom.try ko lang eto pero mukang mas masarap ung may dead stop at bottom hehe...
bagong gym na yan pre, sa may 20th ave cubao yan malapit sa SM Hypermarket. lumipat kase ung location ng gym ko . ung sa Anonas sarado na yun, mag 1 year na din sara un.
Pull Ups
2 Set of 8 reps BW
1 Set of 5 reps BW
1 Set of 3 reps BW
DB Row - tinanggal ko muna ego lifting waheheh...focus muna ulit sa form and contraction
3 Set of 80lbs x 10
Lat Pulldown
3 Set of 100lbs x 10
Cable Row
3 Set of 120lbs x 12
V Bar Pulldown
3 Set of 90lbs x 10
Supinated Bicep Curls - weak na bicep and forearms ko. hirap ko na maiangat ung 30lbs pagdating ng 5 to 8 reps kaya baba muna ng weights
3 Set of 25lbs x 8
DB Hammer Curls
4 Set of 40lbs x 8
ABS
Inclined Leg Raise
Set 1 20 reps
Set 2: 15 reps
Set 3: 10 reps
5 Set of Mountain Climbers by 20
10mins stationary bike
Done...
basag ako haha...pagod na pagod ako dahil dun sa bike nayun....
Trisets (Leg press, calf press and standing calf raise)
Leg Press
3 Set of 415lbs x 15
Calf Press
3 Set of 415lbs x 12
Standing Calf Raise
3 Set of 70lbs x 12
Hamstring Curls
4 Set of 75lbs x 8
Leg Extensions
3 Set of 125lbs x 15
Shoulder Press
Set 1: 50lbs x 6
Set 2: 45lbs x 8
Set 3: 45lbs x 7
Abs
AB Roller
5 Set of 10 reps
Nagatagal din kame sa gym dahil napanuod pa kame ng mga joke ni Ryan Rems sa Showtime hehe...
After ng gym nag inquire kame ng mga pinsan ko sa bagong gym dito sa Robinsons tapat ng SM Cubao. sa pagkakatanda ko may promo sila, nasa 4k+ ata for 3months plus ung 2k na membership fee.bingyan kame ng free passes hehe.itry namin sa Saturday.mukang maganda gamit dun problema isa lang ung bench at puro machine. 1 squat rack, isang bench press tpos nandun pa sa squat rack ung bench...
Comments
May 2 din ako nakakasabay na ganito sa gym namin, everday is chest day. Lakas sa chest nong isa kahit payat lang, nakita ko pa sya minsan alternate BB and DB press. Yong isa naman puro half rep lang buhat, tinuturuan nong isa namin kasamahan na ibaba pa nya, hindi na daw nya kaya isagad, pero nagdadagdag pa ng bigat ng buhat, hehe.
Pull Day Strength
Deadlift
Set 1: 270lbs x 5
Set 2 to 4: 280lbs x 5
BB Row
Set 1: 130lbs x 8
Set 2 to 4: 150lbs x 8
Weighted PUll ups
3 Set of 5 reps + 15lbs
EZ Bar Bicep Curls
3 Set of 50lbs x 10 - last set drop set. 50lbs x 8, 30lbs x 8, 20lbs x 8, 10lbs x 10, bar x 10
BB Shrug
Set 1: 180lbs x 12
Set 2 to 3: 200lbs x 12
Abs for 5 mins....
Done...
Squat
4 Set of 210lbs x 5
Stiffed Leg Deadlift
Set 1: 130lbs x 10
Set 2 to 4: 150lbs x 10
Leg Press
Set 1: 410lbs x 10
Set 2 and 3: 425lbs x 10
Calf Press
Set 1: 410lbs x 12
Set 2 and 3: 425lbs x 12
Standing Calf Raise
3 Set of 15 reps BW
Shoulder Press
Set 1: 40lbs x 12
SEt 2: 45lbs x 8
Set 3: 50lbs x 6
Superset
Supinated DB Bicep Curls
3 Set of 30lbs x 8
Cable Pushdown
Set 1: 110lbs x 10
Set 2 and 3: 120lbs x 10
Abs
Done....
Inclined BB Bench press
Set 1 and 2: 110lbs x 10
Set 3: 110lbs x 8
DB Shoulder Press
Set 1: 40lbs x 12
Set 2: 45lbs x 8
Set 3: 50lbs x 6
DB Flat Bench Press
Set 1: 50lbs x 10
Set 2: 60lbs x 10
Set 3: 60lbs x 7 - biglang nawalan ng lakas ung kaliwang arms ko...wew...
Machine Flyes
Set 1: 60lbs x 12
SEt 2 and 3: 70lbs x 12
Skull Crusher
Set 1: 50lbs x 12
Set 2: 55lbs x 10
Set 3: 55lbs x 8
Rope Pushdown
3 Set of 100bls x 10
DB Side Lateral
3 Set of 25lbs x 10
Done...
Pull Ups
3 Set of 10 reps
Lat Pulldown
3 Set of 100lbs x 10
Cable Row
3 Set of 100lbs x 12
DB Row
3 Set of 90lbs x 10
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Hammer Curls
3 Set of 40lbs x 10
DB Shrug
3 Set of 90lbs x 10
Face Pulls
4 Set of 80lbs x 12
Done
Push Strength
Overhead Press
4 Set of 95lbs x 5
BB Flat Bench
4 Set of 150lbs x 3
DB Inclined DB Press
Set 1: 50lbs x 10
Set 2 and 3: 60lbs x 10
DB Side Lateral
3 Set of 20lbs x 12
Close Grip Bench
3 Set of 70lbs x 10
Cable Pushdown
3 Set of 110lbs x 10
Done....
Deadlift
4 Set of 270lbs x 5
BB Row
4 Set of 150lbs x 8
Weighted PUll UPs
3 Set of 5 reps + 15lbs
1 Set of 10 reps BW
EZ Bar Bicep Curls
3 Set of 60lbs x 8
BB Shrug
Set 1: 200lbs x 12
Set 2 to 4: 230lbs x 12
Abs
Done
SQUAT
4 Set of 220lbs x 5
1st set ko sa squat, kaya ko pala ung 220lbs, from unracking at squating. nung pang 5th reps ko na, shet, nagkamali ako ng tantya, napa forward ako at ayun di ko nataas, napaluhod ako sa right knee ko while nasa likod ko pa ung bar with 220lbs, bibitawan ko na sana kaso nakita ko may tao sa gilid ko, tinwag ko na lng sya para alalayan nya ung pagalis ko sa bar. buti wala akong serious injury dun, minor sugat at bugbog lng sa tuhod. after that nagawa ko naman ung 2nd to 4th set without any problem, nagkamali lang talaga ako ng pag angat ng bar nun. wew. eto masama ng walang squat rack/power rack sa gym nyo, sa dips station lang kase ako nag squat eh.
Stiffed Leg Deadlift
Set 1: 130lbs x 10
Set 2 to 4: 150lbs x 10
Leg Press
3 Set of 425lbs x 10
Calf Press 3 Set of 425lbs x 12
Standing Calf Raise
3 Set of 15reps BW - superset to Calfpress
Supinated Bicep Curls
3 Set of 30lbs x 8
Cable Pushdown
3 Set of 110lbs x 10
Done...
Inclined BB Bench Press
2 Set of 110lbs x 10
1 Set of 110lbs x 8
DB Flat Bench Press
3 Set of 60lbs x 10
Machine Flyes
3 Set of 80lbs x 10
DB Shoulder Press
2 Set of 40lbs x 10
1 Set of 40lbs x 8
DB Side Lateral Raise
3 Set of 20lbs x 12
Skull Crusher
3 Set of 50lbs x 12
Cable Pushdown
3 Set of 110lbs x 10
ABs
Done...
nanghina ata ako ngayon at wala sa focus..wew... bawi ulit next time...
Pull Ups
3 Set of 8 to 10 reps
Lat Pulldown
3 Set of 100lbs x 10
Cable Row
3 Set of 100lbs x 12
DB Row
3 Set of 90lbs x 10
DB Supinated Bicep Curls
3 Set of 30lbs x 10
Db Hammer Curls
3 Set of 40lbs x 10
BB Shrug
Set 1: 220lbs x 12
Set 2 and 3: 240lbs x 12
ABs
No rest time
Lying Hamstring Curls - 30 reps
Hip to Toe Raise - 20 reps
Flutter Kicks -20reps
Bended Knee Crunches - 20 reps
Mountain Climber - 20 reps
====================================
Leg Hypertrophy - Yesterday
Squat
3 Set of 200lbs x 10
Leg Press
3 Set of 335lbs x 10
Calf Press
3 Set of 335lbs x 12
Standing Calf Raise
Set 1: 15 reps BW
Set 2 and 3: 100lbs x 10
Hamstring Curls
3 Set of 70llbs x 10
Leg Extensions
3 Set of 115lbs x 15
DB shoulder Press
Set 1 and 2: 40lbs x 10
Set 3: 45lbs x 8
Upright Row
3 Set of 50lbs x 12
BB Bicep Curls
3 Set of 50lbs x 8
Dips
15 reps
Done....
bro pa share abs workout mo. thanks.
ok na sir, naupdate ko na ung abs workout
Overhead Press
Set 1 to 3: 100lbs x 5
Set 4: 100lbs x 4
BB Flat Bench Press
4 Set of 150lbs x 4
DB INclined Bench Press
Set 1: 60lbs x 10
Set 2: 60lbs x 9
Set 3: 60lbs x 8
try ko mag baba muna ng weights, mejo naiiwan ung left ko, nanghihina na kase ako ung left arms ko sa mga last reps
DB Side Lateral Raise
Set 1: 20lbs x 15
Set 2 and 3: 20lbs x 12
Close Grip Bench
Set 1: 100lbs x 10
Set 2 to 4: 130lbs x 6
Cable Pushdown
Set 1: 110lbs x 15
Set 2 to 3: 120lbs x 8
Done
Deadlift
4 Set of 290lbs x 5
BB Row
Set 1: 130lbs x 10
Set 2 to 4: 150lbs x 10
Pull UPs
3 Set of 8 to 10
Lat Pulldown
3 Set of 80lbs x 10
EZ Bar Bicep Curls
4 Set of 50lbs x 8
BB Shrug
Set 1 and 2: 240lbs x 12
Set 3 and 4: 220lbs x 12
Abs
Done
11:45AM - 2:00PM
Preworkout: matapang na kape hehe. effective naman.nawala ung tamad at antok factor.un lang until gabi d makatulog sa tapang ng timpla
Flat BB Bench Press
3 Set of 120lbs x 10
DB Inclined Bench
3 Set of 50lbs x 10
Machine Flyes
3 Set of 80lbs x 10
Close Grip Bench
3 Set of 100lbs x 10
Skull Crusher
3 Set of 50lbs x 10
Cable Pushdown
3 Set of 120lbs x 10
2 Sets of Abs workout
Lying Hamstring Curls - 30 reps
Hip to Toe Raise - 20 reps
Flutter Kicks -20reps
Bended Knee Crunches - 20 reps
Mountain Climber - 20 reps
Post workout: Mang Inasal with 3 extra rice
Pull Ups
4 Set 8 to 10 reps
Lat Pull down
3 Set of 90lbs x 12
DB Row
Set 1: 80lbs x 10
Set 2 and 3: 90lbs x 10
Cable Row
3 Set of 100lbs x 12
DB Supinated Bicep Curls
3 Set of 30lbs x 8
DB Hammer Curls
3 Set of 40lbs x 10
DB Shrug
3 Set of 80lbs x 12
Abs
Done...
Squat
2 Set of 200lbs x 10
1 Set of 200lbs x 8 - exhausted na ako.di ko na pinilit ung 2 reps.wla kse ako spotter or wla ako sa power cage/squat rack.baka di ko na maiangat ulit tulad last tme
Superset Legpress - Calf Press - Standing Calf Raise
Leg Press
1 Set of 420lbs x 10
2 Set of 420lbs x 15
Calf Press
3 Set of 420lbs x 10
Standing Calf Raise
3 Set of 15 reps BW
Leg Extension
3 Set of 115lbs x 15
Lying Hamstring Curls
2 Set of 70lbs x 12
1 Set of 70lbs x 10
DB Shoulder Press
2 Set of 40lbs x 10
1 Set of 40lbs x 8
DB Side Lateral Raise
3 Set of 20lbs x 12
Done....
Overhead Press
4 Set of 100lbs x 6
Flat Bench Press
Set 1: 150lbs x 3 - mas mabigat ung 50lbs plate neto.hirap ako iangat at parang mas mabigat to kesa sa ibang 50lbs plates
Set 2 to 4: 140lbs x 4
Inclined Dumbell Bench Press
4 Set of 60lbs x 8
Close Grip Bench
4 Set of 100llbs x 8
DB Side Lateral
3 Set of 20lbs x 12
Cable Push down - Rope
3 Set of 100lbs x 8
Abs
=============================================
Pull Day Strenth - Sunday
Deadlift
4 Set of 280lbs x 5 - nagbaba ako ng bigat kse gusto ko itry ung pause rep
BB Row
4 Set of 150lbs x 10
Weighted Pull UPs
4 Set of 5 reps + BW
EZ BAr Bicep Curls
Set 1: 50lbs x 10
Set 2 and 3: 60lbs x 8
DB Supinated Bicep Curl
Set 1: 35lbs x 5
Set 2 and 3: 30lbs x 8
DB Inclined Curls
3 Set of 15lbs x 8
Abs
nakalimutan ko mag Shrug at face pull haha...
di ba mejo mataas ba ung butt ko ?
Lakas Bro hindi ko alam kung mataas newbie lang ako sa DL pero tingin ko oks naman. yan ba ung GYM sa anonas?
@SmallWIJI
binawasan ko yan pre kase ung last na mga deadlift ko dere derecho, walang pause sa bottom.try ko lang eto pero mukang mas masarap ung may dead stop at bottom hehe...
bagong gym na yan pre, sa may 20th ave cubao yan malapit sa SM Hypermarket. lumipat kase ung location ng gym ko . ung sa Anonas sarado na yun, mag 1 year na din sara un.
ano name ng GYM niyan? mero din ako nakitang magandang GYM jan sa harap ng Ali Mall ang ganda kaso pricey un malamang.
smallwiji
alam ko un, Sparks Fitness Gym un.mahal nga dun hehe.pero di pa ko naginquire dun...
sir Vinch nasa 1200 kse monthly dun sa Maximus Den, dito kse sa gym ko 550 lang monthly, 1200 for 3months. hehe
Gabi na ko napag out sa ofis at hindi ako sanay na late na din mag gym
Squat
4 Set of 220lbs x 5 - shet, ang bagal ng recovery ko at ang pangit ng squat ko ngayon.wew, exhausted na naman
Stiffed Leg Deadlift
4 Set of 150lbs x 10
nag stiffed at sumakit na naman lower back ko. wew, ang hrap bumuhat ng plates, pahinga muna saglit then maya naging ok na. wew...
Leg Press
3 Set of 380lbs x 15
Done....bawi na lang ako mamaya, sigurado bukas gabihin na naman ako dahil sa new tasks ko sa office...
Flat DB Bench Press
Set 1: 50lbs x 12
Set 2 to 4: 60lbs x 10
BB Inclined Bench Press
2 Set of 110lbs x 8
2 Set of 110lbs x 7
Cable Flyes
3 Set of 30lbs x 12
DB Shoulder Press
Set 1: 50lbs x 5
Set 2: 45lbs x 8
Set 3: 45lbs x 5 - ang bilis ko mangawit at manghina...wew...
DB Side Lateral Raise
3 Set of 20lbs x 12
EZ bar Skull Crusher
3 Set of 50lbs x 10
Rope Pushdown
3 Set of 80lbs x 9
Done...
Pull Ups
2 Set of 8 reps BW
1 Set of 5 reps BW
1 Set of 3 reps BW
DB Row - tinanggal ko muna ego lifting waheheh...focus muna ulit sa form and contraction
3 Set of 80lbs x 10
Lat Pulldown
3 Set of 100lbs x 10
Cable Row
3 Set of 120lbs x 12
V Bar Pulldown
3 Set of 90lbs x 10
Supinated Bicep Curls - weak na bicep and forearms ko. hirap ko na maiangat ung 30lbs pagdating ng 5 to 8 reps kaya baba muna ng weights
3 Set of 25lbs x 8
DB Hammer Curls
4 Set of 40lbs x 8
ABS
Inclined Leg Raise
Set 1 20 reps
Set 2: 15 reps
Set 3: 10 reps
5 Set of Mountain Climbers by 20
10mins stationary bike
Done...
basag ako haha...pagod na pagod ako dahil dun sa bike nayun....
Leg Day Hypertrophy
11:30AM to 2:30PM
Squat
3 Set of 200lbs x 10
Trisets (Leg press, calf press and standing calf raise)
Leg Press
3 Set of 415lbs x 15
Calf Press
3 Set of 415lbs x 12
Standing Calf Raise
3 Set of 70lbs x 12
Hamstring Curls
4 Set of 75lbs x 8
Leg Extensions
3 Set of 125lbs x 15
Shoulder Press
Set 1: 50lbs x 6
Set 2: 45lbs x 8
Set 3: 45lbs x 7
Abs
AB Roller
5 Set of 10 reps
Nagatagal din kame sa gym dahil napanuod pa kame ng mga joke ni Ryan Rems sa Showtime hehe...
After ng gym nag inquire kame ng mga pinsan ko sa bagong gym dito sa Robinsons tapat ng SM Cubao. sa pagkakatanda ko may promo sila, nasa 4k+ ata for 3months plus ung 2k na membership fee.bingyan kame ng free passes hehe.itry namin sa Saturday.mukang maganda gamit dun problema isa lang ung bench at puro machine. 1 squat rack, isang bench press tpos nandun pa sa squat rack ung bench...
Overhead Press
Set 1: 100lbs x 6
Set 2 and 3: 110lbs x 4
Set 4: 100lbs x 5
BB Flat Bench Press
3 Set of 140lbs x 6
1 Set of 140lbs x 5
Inclined DB Bench Press - mejo ok na ung form ko pero need pa din practice, dati kse basta mataas ko lang ung dumbell ok na eh..
3 Set of 60lbs x 8
DB Side Lateral
3 Set of 20lbs x 12
DB Close Grip Bench
Set 1; 30lbs x 12
Set 2 and 3: 40lbs x 12
Tricep Pushdown
3 Set of 110lbs x 10
Stationary bike
10mins
Done...
Mejo nanghihina ako kaya nag low weights lang ako at more volume
Deadlift
5 Set of 260lbs x 5
Pendlay Row
5 Set of 150lbs x 8
Weighted Pull Ups
4 Set of 5 to 7 reps + 10lbs
EZ Bar Bicep Curls
5 Set of 60lbs x 5
last set drop set by 10lbs
BB Shrug
Set 1 and 2: 210lbs x 12
Set 3 and 4: 240lbs x 12
Done...