@jettie and @monch, mas madali siguro ung walking lunges kaysa dun sa stationary lng na nsa isang pwesto ka lang. na o-off balance rin ako kanina e haha
next time kapag leg day, aagahan ko para walking lunges magagawa ko hehe
@yatez, may mga babae talaga na malakas magbuhat haha. ok lang yan
rizal memorial stadium lang alam ko sir vinch e. wait hanapin natin kay google yan hehemay nabasa ako Super Sharp Gym. IDK kung un ung tnutukoy mo, tapat ng cityland
Alam ko yung sa may rizal kasi dati tumira ako malapit dun. Mahal nga dun e ewan ko lang ngayon. Hindi ko mshanap sa google pero nasilip ko na yun dati. Bago mga gamit dun at standard parang sa maximus. Kaso hindi ko alam rates. May daily sila dun e sa pagkatanda ko.
Dumadayo ako once a week pero so far wala ako nagustuhan pa sa mga napuntahan ko. Dito pa rin ako sa condo nagbubuhat for the mean time. Ayoko kasi ng masyado malayo kasi malelate ako sa office.12pm pasok ko kaya yung malapit sa makati lang muna. Yung palanan fitness gym ang sunod ko pupuntahan this week.
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Yep 1 teaspoon, d k naman mamatay jan kung sumobra o kumulang ng 1-2g ehehe
teaspoon! hahaha
sobra ata ng 5g yung heaping teaspoon dahil maliit lang scooper nung jack3d 5g sya pag tininbang ko sa scale.
Duration : 75mins
Incline BB Press - 50x20, 100x12, 120x6, 140x4, 140x3
Flat Flies - 10's x20, 15's x15, 20's x 12
Flat BB Press - 100x15, 120x8, 140x6, 140x5
Decline BB Press - 100x12, 140x8, 150x8,
Close-Grip BP - 60x15, 80x12, 100x8
Assisted Dips - 100x15, 120x12, 120x12
Hammer Shoulder Press - 20lbs,40lbs,60lbs (pyramid) 20,12,8,rest 8,10,12,rest 8,10,12
Rear Delt - 5's x15, 10's x10, 15's x8
Side Lateral - 5lbs,10lbs,15lbs (pyramid) 12,8,4,rest 4,8,12,rest 12,8,4,rest 4,8,12 rest
DB Shrugs - 40's x15, 50's x15, 60's x10
Hammer Shoulder Press (again) - 20x10 (2sec pause)
-- No Excuses :flex: even there's a typhoon .
I'm guilty, I just killed my shoulder workout :sport: I miss doing this for a month already.
Duration: 70mins
Deadlift - 70x20, 120x12, 170x6, 210x3
T-Bar Row - 50x20, 75x15, 100x10, 125x5
Wide Grip Lat Pullldown - 70x16, 100x12, 120x8
Close Grip Lat Pulldown - 70x12, 120x8
1 Arm DB row - 50's - 6,5,6
4 exercise for Arms Tri's and Bi's Superset with 2sets only
Skullcrushers - 30x16, 50x8 SS w/ EZ Bar Curl (wide) - 30x16, 50x8
Cable Pushdown - 70x16, 100x12 SS w/ Seated DB Curl - 20's x10, 25's x8
Tricep Pushdown- 100x15, full stack x 10 SS w/ Incline DB curl - 15's x12, 20's x10
Tricep KickBack - 10's x15, 15's x12 SS w/ Hammer Curl - 20's x12, 25's x8
--it's an exhausting workout, dunno why :duh:
Duration : 1hour
Squats (smith's machine only) - 50x20, 100x12, 150x6, 200x4
Leg extension - 50x20, 75x15, 100x10, 100x10, 50x10x2(w/ 3sec pause)
Leg Curl - 50x15x3
Lunges - 20's x10, 25's x8, 25's 8
Calf Raise (smith's) - 100x15, 150x15, 150x15, 150x14
Pullups - Bdwt x 6reps x 3sets Superset with DIPS - Bdwt x 10 x 3
-- hirap din pala mag lunges. idadagdag ko na sya lagi sa WO ko
Nilalakad ko yung pasilyo ng gym pag wala tao, kung marami tao magpapaalam ako sa labas ako mag walking lunges..
Pag tapos nun, patay na ko.
@jettie and @monch, mas madali siguro ung walking lunges kaysa dun sa stationary lng na nsa isang pwesto ka lang. na o-off balance rin ako kanina e haha
next time kapag leg day, aagahan ko para walking lunges magagawa ko hehe
@yatez, may mga babae talaga na malakas magbuhat haha. ok lang yan
parang sa lalake, braso ang malakas over lower, pero sa babae kabaliktaran..
pero malakas ang braso natin sa lower
@core, oo dun tayo galing lahat e haha
Duration : 70mins
Incline DB Press - 20's x20, 20's x20, 40's x15, 50's x10, 60's x6
Flat Flies - 25's x12, 30's x8, 30's x10
Flat BB Press - 100x12, 120x10, 140x6, 140x6
Decline BB Press - 90x12, 130x10, 150x6 SS w/ Assisted Dips - 100x12, 100x12, 100x12
Close-Grip BP - 60x15, 80x10, 100x6
Hammer Shoulder Press - (front & back alternate) F - 50x10x3 , B - 50x6x3
Side Lateral - 10's x10, 10's x10, 15's x10
Upright row - 40x12, 50x10, 60x7
Excess WO
Calf raise - 100x12
Pullups - Bdwt x6reps x2sets SS w/ Dips - Bdwt x10reps x2sets
Assisted Dips - 100x10
-- may excess WO ako pagdating sa huli haha kasi ung ulan ayaw tumigil di tloy ako natapos kakabuhat
may nakita ako Manila Fitness kaso sa San Andres. dami ko nakikita kaso dko pa na-try.