Dimz may bagong gym dun sa may dumlao. napuntahan mo na ba yun?
san banda yun sir? dumlao?
Dumlao Gym lumang basketball gym yun along Shaw. Pag lagpas ng Acacia lane. Malapit lang yun sa Office ng profriends
ahh alam kona sir hehehe...dun pala malapit sa main office yun. dito kasi ako sa tapat ng jru sa extension office nila.
silipin ko mamaya...anu pangalan ng gym sir?
sir @badass_vinch pinuntahan ko kagabi yung gym sa dumlao...
Inspire fitness pangalan ng gym, DB's hanggang 60lbs lang ang mabigat at yung gamit nila lahat is bumper plates at Oly bar...
kumpleto sa basic na mga gamit at meron silang DL area may squat rack din...
at price nila 149 per session, monthly 999.
Squat
45lbs x 15
115lbs x 12
135lbs x 12
165lbs x 12
195lbs x 12
225lbs x 10
245lbs x 5, 5
Horizontal Leg Press Machine
150lbs x 12
180lbs x 12
200lbs x 12
220lbs x 12
DL
185lbs x 10
225lbs x 10
245lbs x 10
265lbs x 8
Leg extension / EZ bar curl
70lbs x 20 / 60lbs x 12
85lbs x 15 / 60lbs x 10
115lbs x 15 / 60lbs x 8
Seated Hams curl / Plate Hammer curl
100lbs x 20 / 45lbs x 12
115lbs x 15 / 45lbs x 12
130lbs x 15 / 45lbs x 12
145lbs x 12 / 45lbs x 12
Sobrang sarap gamitin ng hams curl dun...tuwang tuwa ako kumpara sa lying leg curl.
Done
Salamat sir @BANE astig buhat kagabi! kaso nahihiya ako sa mga tao dun...
bukas ko nalng sir upload video mo..hindi ako pumasok may trangkaso tatay ko...upload ko bukas pag pasok ko.
Abdominals Circuit
Cable Crunches 120lbs x 20
Side bend 40lbs x 15 per side
Cable Crunches 120lbs x 20
Side bend 40lbs x 15 per side
Cable Crunches 120lbs x 20
Side bend 40lbs x 15 per side
Power Clean
120lbs x 5,5,5
HS Incline press / Underhand BB Row / HS Flat press / Neutral grip Chins
100lbs x 10 / 110lbs x 12 / 100lbs x 10 / BW x 10
110lbs x 10 / 120lbs x 12 / 110lbs x 10 / BW x 8
120lbs x 9 / 130lbs x 12 / 120lbs x 6 / BW x 6
HS Incline press / Chin ups
100lbs x 12 / BW+25lbs x 8
100lbs x 10 / BW+25lbs x 6
100lbs x 9 / BW+25lbs x 5
Dips
BW+50lbs x 8, 8, 8
Dropset
BW+50lbs x 8
BW+35lbs x 5
BW+20lbs x 7
BW x 8
OHP
50lbs x 10, 10, 9, 7, 7, 6, 6
Decline tricep extension
20lbs per arm x 12, 12, 12
Cable Tricep extension
60lbs x 15, 15,15
Cable Front raises / Lateral raises
40lbs x 10 / 15lbs per arm x 12
40lbs x 10 / 15lbs per arm x 12
40lbs x 10 / 15lbs per arm x 12
DB Hammer curl
20lbs per arm x 12 per arm
20lbs per arm x 12 per arm
20lbs per arm x 12 per arm
Done
Pag uwe bahay eto pagkain ko...Tinolang Kanin! hehehe
hindi kasya sa plato kaya sa lalagyanan nako ng ulam kumain.
panigurado number one sa menu neto ni sir, boiled chicken breast hehehe...
wala kaba ikakasa sir na GWO?
Hindi lang yun, sa 45lbs plate pa nakaserve! Tignan natin kung may walang pasok. Badtrip pati holidays may pasok ako e kasi dami deadlines for year end.
panigurado number one sa menu neto ni sir, boiled chicken breast hehehe...
wala kaba ikakasa sir na GWO?
Hindi lang yun, sa 45lbs plate pa nakaserve! Tignan natin kung may walang pasok. Badtrip pati holidays may pasok ako e kasi dami deadlines for year end.
lol halimaw talaga...
sayang nagaabang pa naman si sir @BANE ng GWO kasama ka. Sana magkaroon
Ab Circuit:
Cable Crunches 110lbs x 20
Board Leg raises x 12
Cable Crunches 120lbs x 20
Board Leg raises x 12
Cable Crunches 130lbs x 20
Board Leg raises x 12
DL
150lbs x 12, 12, 12
210lbs x 6, 6, 6
250lbs x 3
280lbs x 2
Front Squat
100lbs x 15, 15
120lbs x 12, 12
140lbs x 10, 10
Zercher Squat
100lbs x 12, 12, 12
Lying Leg curl
50lbs x 12, 12, 12
Seated Calves raises
100lbs x 12, 12, 12 ,12
Cable Crunches
120lbs x 20
130lbs x 15
140lbs x 12, 12
Pullups mixed total of 100reps (completed in 24:43mins)
Incline BP / HS Row
100lbs x 10 / 120lbs x 12
100lbs x 10 / 120lbs x 12
100lbs x 10 / 120lbs x 12
100lbs x 8 / 120lbs x 10
HS Flat BP / Shrugs
100lbs x 12 / 100lbs x 12
100lbs x 12 / 100lbs x 12
100lbs x 12 / 100lbs x 12
HS Shoulder press
60lbs x 15, 10, 9, 8, 8
50lbs x 8, 8, 8
Machine flyes / Lateral raises / Rear Machine flyes
60lbs x 15 / 10lbs per arm x 20 / 60lbs x 15
60lbs x 15 / 10lbs per arm x 20 / 60lbs x 15
60lbs x 15 / 10lbs per arm x 20 / 60lbs x 15
Comments
san banda yun sir? dumlao?
ahh alam kona sir hehehe...dun pala malapit sa main office yun. dito kasi ako sa tapat ng jru sa extension office nila.
silipin ko mamaya...anu pangalan ng gym sir?
Inspire fitness pangalan ng gym, DB's hanggang 60lbs lang ang mabigat at yung gamit nila lahat is bumper plates at Oly bar...
kumpleto sa basic na mga gamit at meron silang DL area may squat rack din...
at price nila 149 per session, monthly 999.
eto FB page nila
https://www.facebook.com/inspirefitnessmandaluyong/
Golds Gym - Timog
hinid kona maalala yung oras
Salamat sa sponsor sir @BANE
10mins Stretching
5mins abdominals
Squat
45lbs x 15
115lbs x 12
135lbs x 12
165lbs x 12
195lbs x 12
225lbs x 10
245lbs x 5, 5
Horizontal Leg Press Machine
150lbs x 12
180lbs x 12
200lbs x 12
220lbs x 12
DL
185lbs x 10
225lbs x 10
245lbs x 10
265lbs x 8
Leg extension / EZ bar curl
70lbs x 20 / 60lbs x 12
85lbs x 15 / 60lbs x 10
115lbs x 15 / 60lbs x 8
Seated Hams curl / Plate Hammer curl
100lbs x 20 / 45lbs x 12
115lbs x 15 / 45lbs x 12
130lbs x 15 / 45lbs x 12
145lbs x 12 / 45lbs x 12
Sobrang sarap gamitin ng hams curl dun...tuwang tuwa ako kumpara sa lying leg curl.
Done
Salamat sir @BANE astig buhat kagabi! kaso nahihiya ako sa mga tao dun...
bukas ko nalng sir upload video mo..hindi ako pumasok may trangkaso tatay ko...upload ko bukas pag pasok ko.
Next mission kila sir @badass_vinch ulit :biggrin:
oo kaya hindi ko sinagad...kinakapa ko machine nayun eh
Mag christmas party tayu sir? :biggrin:
Lena Fitness Gym - Valenzuela
6:30pm to 9:00pm
10mins Stretching
Abdominals Circuit
Cable Crunches 120lbs x 20
Side bend 40lbs x 15 per side
Cable Crunches 120lbs x 20
Side bend 40lbs x 15 per side
Cable Crunches 120lbs x 20
Side bend 40lbs x 15 per side
Power Clean
120lbs x 5,5,5
HS Incline press / Underhand BB Row / HS Flat press / Neutral grip Chins
100lbs x 10 / 110lbs x 12 / 100lbs x 10 / BW x 10
110lbs x 10 / 120lbs x 12 / 110lbs x 10 / BW x 8
120lbs x 9 / 130lbs x 12 / 120lbs x 6 / BW x 6
HS Incline press / Chin ups
100lbs x 12 / BW+25lbs x 8
100lbs x 10 / BW+25lbs x 6
100lbs x 9 / BW+25lbs x 5
Dips
BW+50lbs x 8, 8, 8
Dropset
BW+50lbs x 8
BW+35lbs x 5
BW+20lbs x 7
BW x 8
OHP
50lbs x 10, 10, 9, 7, 7, 6, 6
Decline tricep extension
20lbs per arm x 12, 12, 12
Cable Tricep extension
60lbs x 15, 15,15
Cable Front raises / Lateral raises
40lbs x 10 / 15lbs per arm x 12
40lbs x 10 / 15lbs per arm x 12
40lbs x 10 / 15lbs per arm x 12
DB Hammer curl
20lbs per arm x 12 per arm
20lbs per arm x 12 per arm
20lbs per arm x 12 per arm
Done
Pag uwe bahay eto pagkain ko...Tinolang Kanin! hehehe
hindi kasya sa plato kaya sa lalagyanan nako ng ulam kumain.
hahahah astig :biggrin:
yung vids mo sir uploading na
nga pala sir yung trainer sa gym nyo na kalbo...nagbuhat kahapon samin kaso patapos nako.
haha oo ako gagawa ng menu at party music.
panigurado number one sa menu neto ni sir, boiled chicken breast hehehe...
wala kaba ikakasa sir na GWO?
Hindi lang yun, sa 45lbs plate pa nakaserve! Tignan natin kung may walang pasok. Badtrip pati holidays may pasok ako e kasi dami deadlines for year end.
sayang nagaabang pa naman si sir @BANE ng GWO kasama ka. Sana magkaroon
ayon!! nagkita pala sila kaingit naman
sa susunod sama na kasi...
sabagay madali nalng sayu dumayo kasi nakamotor ka...saglitan lang sayu biyahe...
hantayin nalng natin pag may naluto na GWO
Supreme Fitness Gym - Kalentong
8pm to 10pm
10mins Stretching
Ab Circuit:
Cable Crunches 110lbs x 20
Board Leg raises x 12
Cable Crunches 120lbs x 20
Board Leg raises x 12
Cable Crunches 130lbs x 20
Board Leg raises x 12
DL
150lbs x 12, 12, 12
210lbs x 6, 6, 6
250lbs x 3
280lbs x 2
Front Squat
100lbs x 15, 15
120lbs x 12, 12
140lbs x 10, 10
Zercher Squat
100lbs x 12, 12, 12
Lying Leg curl
50lbs x 12, 12, 12
Seated Calves raises
100lbs x 12, 12, 12 ,12
Cable Crunches
120lbs x 20
130lbs x 15
140lbs x 12, 12
Done
Nakakatamad na buhat :dodgy:
Supreme Fitness Gym - Kalentong
7:50pm to 10:00pm
10mins Stretching
abdominals 10mins
Dips x 100reps (completed in 7:30mins)
Pullups mixed total of 100reps (completed in 24:43mins)
Incline BP / HS Row
100lbs x 10 / 120lbs x 12
100lbs x 10 / 120lbs x 12
100lbs x 10 / 120lbs x 12
100lbs x 8 / 120lbs x 10
HS Flat BP / Shrugs
100lbs x 12 / 100lbs x 12
100lbs x 12 / 100lbs x 12
100lbs x 12 / 100lbs x 12
HS Shoulder press
60lbs x 15, 10, 9, 8, 8
50lbs x 8, 8, 8
Machine flyes / Lateral raises / Rear Machine flyes
60lbs x 15 / 10lbs per arm x 20 / 60lbs x 15
60lbs x 15 / 10lbs per arm x 20 / 60lbs x 15
60lbs x 15 / 10lbs per arm x 20 / 60lbs x 15
Done
Lena Fitness Gym - Valenzuela
12:50pm to 3:00pm
20mins Stretching
10mins Abdominals
Squat
100lbs x 20
130lbs x 6,6,6,6,6 (every 20secs)
170lbs x 5,5,5,5,5 (every 30secs)
200lbs x 4,4,4,4,4 (every 35secs)
Sumo DL
200lbs x 8, 8
240lbs x 5, 5, 5
200lbs x 8, 8
DB Reverse Lunges
30lbs per arm x 10 per leg
30lbs per arm x 10 per leg
30lbs per arm x 10 per leg
Leg extension
100lbs x 15, 15, 15
70lbs x 15, 15, 15
Cable tricep extension
60lbs x 15, 15, 15
Alternate Hammer curl
20lbs per arm x 30
20lbs per arm x 30
20lbs per arm x 30
Done
Shredz Gym - Marulas,Valenzuela
6:30pm to 9:00pm
10mins Stretching
Push press
80lbs x 5, 5, 5
100lbs x 3, 3, 3
Abdominals 10mins
Flat BP / Chin ups
100lbs x 15 / BW x 12
110lbs x 12 / BW+20lbs x 8
120lbs x 8 / BW+25lbs x 7
130lbs x 5 / BW+30lbs x 7
Dips
BW+35lbs x 12
BW+50lbs x 12
BW+60lbs x 8, 7, 5, 5
BW+35lbs x 11, 10, 9
BW x 12, 12, 12
HS Chest press / BB Row
150lbs x 12 / 100lbs x 15
150lbs x 15 / 120lbs x 12
160lbs x 15 / 140lbs x 12
160lbs x 15 / 140lbs x 12
Wide grip pull ups / Peck deck
BW+20lbs x 6 / 40lbs x 12
BW+20lbs x 5 / 40lbs x 12
BW x 7 / 40lbs x 12
BW x 6 / 40lbs x 12
Upright row / Tricep extension
50lbs x 12 / 60lbs x 15
50lbs x 12 / 60lbs x 15
50lbs x 12 / 60lbs x 15
Reverse Tricep extension / Cable Front raises
50lbs x 10 / 30lbs x 10
50lbs x 10 / 30lbs x 10
50lbs x 10 / 30lbs x 10
Done
Inspire Fitness Gym - Dumlao,Mandaluyong
7:10pm to 9:15pm
10mins Stretching
Abdominals 5mins
Note: Bar weight not included
DL
50kg x 10
70kg x 8
90kg x 8
100kg x 6
Neutral grip Pullups / Dips
BW x 12 / BW x 12
BW+10kg x 9 / BW+15 x 12
BW+12.5kg x 6 / BW+20 x 12
BW+15kg x 6 / BW+25 x 10
Incline BP / Wide grip Pullups
20kg x 15 / BW x 8
25kg x 12 / BW x 8
30kg x 12 / BW x 8
35kg x 12 / BW x 8
40kg x 8 / BW x 8
Flat DB press / BB row
50lbs x 12 / 40kg x 12
60lbs x 10 / 40kg x 12
60lbs x 9 / 40kg x 12
Incline DB press (Nuetral grip) / Close grip pullups
40lbs x 10 / BW x 10
40lbs x 10 / BW x 8
40lbs x 10 / BW x 8
Circuit:
Machine flyes 40lbs x 20
Rope tricep pressdown 50lbs x 15
Machine flyes 50lbs x 15
Rope tricep pressdown 50lbs x 12
Machine flyes 60lbs x 110
Rope tricep pressdown 50lbs x 10
Done
ABA, WALANG TAO??
ABA, WALANG TAO?? sarap ah!
meron sir, nagpasintabi nalng ako makisabay hehehe...
kamusta bakasyon? pano mo daw napabilog delts mo sabi sa FB hahaha