Bench press = 120lbs x 3 max
OHP = 70lbs x 4 max
Flat DB press = 40lbs x10
DB flyes =30lbs x 10
Side raises
Incline skulls = 30lbs x 12
Pushdown = 40lbs x 12
Full Squat - 100lbs, Half squat 150lbs
Lunges
Glute-Ham Raises
Leg Extensions
Seated Calf Raise
Calf Raise using Leg press machine
Leg Raises
Weighted Crunch
Side Twist
malapit na pala mag 1 month since nag start ako ng IF. hanep hehe
Paused Bench 5x5 = 120lbs x 5 max
OHP 3x5 = 70lbs x 3 max
Flat DB Press 3x8-12 = 50lbs x 10 w/ spotter
DB Flyes 3x10-12 = 30lbs x 12
Side Raises 3x8-12 = 10lbs x 12
Incline Skulls 3x8-10 = 40lbs x 12
Pushdown 3x10-12 = 60lbs x 10
pictures after 30 days of IF
Starting weight before IF = 150 to 154lbs
Current weight = 144 to 146lbs
Mga master any comment or advice will be appreciated. thanks. Godbless.
Comments
Feb. 3, 2017
Day 10 of IF
Restday
Meal:
Feb. 4, 2017
Day 11 of IF
Chest and bicep
4 sets
Bench press - 8 x 110lbs max
Inclined press - 6 x 75lbs max
DB flys flat bench
Cable crossover
4 sets
close grip pull ups
Inclined DB bicep curl
BB hammer curl
DB concentration curl
abs
Meal:
Feb. 5, 2017
Day 12 of IF
Restday / Cheat day
Feb. 6, 2017
Day 13 of IF
Back / Triceps
4 sets
Deadlift - 7 x 170lbs max last set
Lat pull down front and back - 8 x 90lbs max
one hand DB row - 10 x 60lbs max
4 sets
Triceps dips - 12,12,12,10 x BW
Standing DB triceps extension - 20lbs max
Rope pull down - 8 x 60lbs max
Abs
Feb.7,2017
Day 14 of IF
restday
wow consistent paps ah, good luck.
Feb. 8, 2017
Day 15 of IF
Shoulder / Bicep
Fasted WO
OH BB press - 60lbs
Seated DB press - 30lbs
seated rear delt raise
EZ bar upright BB row
EZ bar wide grip curl
DB concentration
Standing alternating DB curl
ABS
thanks sir. kahit umpisa pa lang ang lahat. mahaba habang lakbayin pa
uu naman, alam ko kaya mo yan! tuloy tuloy lang hanggang sa ma abot ang pangarap na katawan lol. Tiwala lang!
Feb. 9, 2017
Day 16 of IF
Restday
Feb. 10, 2017
Day 17 of IF
Legs and biceps
Squat
Leg press
Seated leg curl
Seated calf raise
supersets
EZ bar bicep curl
hammer curl
concentration
abs
Feb. 11, 2017
Day 18 of IF
Chest and Triceps
Bench press 110lbs
Inclined press 80lbs
Declined press 90lbs
Cable crossover
Triceps
Feb. 12, 2017
Day 19 of IF
Restday
Feb. 13, 2017
Day 20 of IF
fasted WO
Bench press = 120lbs x 3 max
OHP = 70lbs x 4 max
Flat DB press = 40lbs x10
DB flyes =30lbs x 10
Side raises
Incline skulls = 30lbs x 12
Pushdown = 40lbs x 12
Feb. 14, 2017
Day 21 of IF
fasted WO / 3 hrs sleep (graveyard shift kasi hehe)
Pull ups 5x5 BW
T-bar row 85lbs max
reverse pull down 90lbs
Rear-delt fly
Shrugs machine 170lbs
BB curl 40lbs
Inline Hammer curl 20lbs
solved na valentines day
Feb. 15, 2017
Day 22 of IF
Restday
Feb. 16, 2017
Day 23 of IF
Fasted WO
Squat 5 x 130lbs
Leg press - 240lbs
Stiff legged DL - 110lbs
Calf press on leg press Machine - 240lbs
Seated calf raise - 50lbs
Ab roller
Cable crunch 100lbs
Day 24 of IF
Restday
Day 25 of IF
Incline bb press - 90lbs max
Incline db press - 40lbs ea. Max
DB shoulder press - 30lbs
lower cable flyes
cable side raises
dips
db overhead
Day 26 of IF
Deadlift - 180lbs max
Bb row - 120lbs max
Pulldown - 100lbs
Dumbbell row - 60lbs
Facepull
Preacher
Reverse bb curl 40lbs
Feb. 20, 2017
Day 27 of IF
Restday
Feb. 21, 2017
Day 28 of IF
Full Squat - 100lbs, Half squat 150lbs
Lunges
Glute-Ham Raises
Leg Extensions
Seated Calf Raise
Calf Raise using Leg press machine
Leg Raises
Weighted Crunch
Side Twist
malapit na pala mag 1 month since nag start ako ng IF. hanep hehe
wow consistent ang IF mo papi? how about weekends?
Matanong lang o: anong app 'to?
Deretso pa din sir kahit weekends,medyo na eenjoy ko na din hehe.
Myfitnesspal sa computer sir
Thanks. I'll look for it na.
Feb. 22, 2017
Day 29 of IF
Restday
Feb. 23, 2017
Day 30 of IF
Paused Bench 5x5 = 120lbs x 5 max
OHP 3x5 = 70lbs x 3 max
Flat DB Press 3x8-12 = 50lbs x 10 w/ spotter
DB Flyes 3x10-12 = 30lbs x 12
Side Raises 3x8-12 = 10lbs x 12
Incline Skulls 3x8-10 = 40lbs x 12
Pushdown 3x10-12 = 60lbs x 10
pictures after 30 days of IF
Starting weight before IF = 150 to 154lbs
Current weight = 144 to 146lbs
Mga master any comment or advice will be appreciated. thanks. Godbless.