Squats - 60kgs/60/70/80 x 12/12/10/10
legpress - 190/190/210/210 x 12/12/12/10
seated leg extensions - level 8/8/9/9 x 12/12/12/12
seated leg curl - level 8/7/7/7 x 12/12/12/10
calf raise - 180lbs x 12/12/12/12
weighted decline ab curls - 20 x 12/12/12/12 ss w/
capts chair leg raise - 12/12/12/12
neutral pull ups - bw x 8/8/8/8
wide iso pulldowns - 90/90/100/110 x 12/12/12/12
seated machine row - 70/70/90/90 x 12/12/12/12
bo db row - 40's x 12/12/12/12
upright row - 85/85/75/75 x 10/10/12/12
DB overhead - 40/40/45/45 x 12/12/12/12
tri press down - 45kgs x 12/12/12/12
rope press down - 30 x 12/12/12, 25 x 15
Antagal nawala ng site ah sa sobrang tagal nakalimutan ko na may account pala ako dito haha
New PRs
Flat Bench - 165lbs x 8 (3reps w/o spot) before 155 x 6 lang tas spotted lahat ng reps
DL - 285 x 2 (aiming for 300)
Squats - 165 x 10 (dati may spot ngayon wala na, weak as sh!t tlaga ako sa squats)
Legpress - 300 x 10
started doing one arm tri OH extension, I can do it with 25lbs DBs now; dati 10lbs lang
db bi curls are now 30lbs, before 20lbs lang
Started doing military press w/ oly bar 75lbs x 12 (still learning the proper technique and form tho)
My diet is shit tho, gained to 162lbs from 155 last Jan, not intentional....full on chubby looking guy.. trying to slim down without losing strength and hopefully keep my muscle mass..
I look bigger now pero di impressive haha muka lang akong nabuntis ng RH..
still gainging strength tho so atleast may progress kahit na mjo nag let go sa diet at "CLEAN EATING"
Comments
ung farmers walk/carry sir para san po ba yun?
oo sprints ala usain bolt... yung hangang mangalay legs mo every round.
Squats - 60kgs/60/70/80 x 12/12/10/10
legpress - 190/190/210/210 x 12/12/12/10
seated leg extensions - level 8/8/9/9 x 12/12/12/12
seated leg curl - level 8/7/7/7 x 12/12/12/10
calf raise - 180lbs x 12/12/12/12
weighted decline ab curls - 20 x 12/12/12/12 ss w/
capts chair leg raise - 12/12/12/12
inclined chest BB - 105/105/115/125 x 12/12/12/12
Seated machine flyes - level 7 x 12/12/12/12
Seated iso chest press - 100/100/100/100 x 12/12/12/10
shoulder db press - 35/30/30/30 x 12/12/10/10
lateral raise - 15's x 12/12/12/12
bo rear lateral raise - 10 x 12/12/12/12
neutral pull ups - bw x 8/8/8/8
wide iso pulldowns - 90/90/100/110 x 12/12/12/12
seated machine row - 70/70/90/90 x 12/12/12/12
bo db row - 40's x 12/12/12/12
upright row - 85/85/75/75 x 10/10/12/12
DB overhead - 40/40/45/45 x 12/12/12/12
tri press down - 45kgs x 12/12/12/12
rope press down - 30 x 12/12/12, 25 x 15
inclined BB - 115/115/125/135 x 12/12/12/10
flat DB - 40's x 12 x 4 ss
DB Alt curls - 20s/20s/25s/25s x 12/12/12/12
seated iso chest press 110 x 12 x 4 ss
hammer curls - 20s x 12 x 4 (slow negatives)
seated HS flyes - lvl 7/6/6/6 x 12/12/12/12 ss
concentration curls - 20s x 12 x 4
done!!!
Antagal nawala ng site ah sa sobrang tagal nakalimutan ko na may account pala ako dito haha
New PRs
Flat Bench - 165lbs x 8 (3reps w/o spot) before 155 x 6 lang tas spotted lahat ng reps
DL - 285 x 2 (aiming for 300)
Squats - 165 x 10 (dati may spot ngayon wala na, weak as sh!t tlaga ako sa squats)
Legpress - 300 x 10
started doing one arm tri OH extension, I can do it with 25lbs DBs now; dati 10lbs lang
db bi curls are now 30lbs, before 20lbs lang
Started doing military press w/ oly bar 75lbs x 12 (still learning the proper technique and form tho)
My diet is shit tho, gained to 162lbs from 155 last Jan, not intentional....full on chubby looking guy.. trying to slim down without losing strength and hopefully keep my muscle mass..
I look bigger now pero di impressive haha muka lang akong nabuntis ng RH..
still gainging strength tho so atleast may progress kahit na mjo nag let go sa diet at "CLEAN EATING"
kamusta mga master? @badass_vinch @BANE @Aestecniques ??