bomsbon ground

13

Comments

  • bomsbonbomsbon Posts: 194
    Gawa ko lang sir, para sa pbb nainspire kay sir milk e hehe, diko pa napaprint share ko lang baka magustuhan nyo din
  • badass_vinchbadass_vinch Posts: 4,471
    hahaha naiingit ako ah, parang gusto ko na din magpagawa kaso isip muna ako ng magandang design :)
  • JettieJettie Posts: 3,763
    haha kahit ako, kaso tinatamad na ko mag photoshop hehe.

    pero astig design... meron ba nag heat press ng bull caps?
  • monching11monching11 Posts: 7,273
    Pwedeeee!
  • bomsbonbomsbon Posts: 194
    Gawa pa kayo mga sir para marami pagpilian hehe, design pako pag may time ulet :)
  • allen101allen101 Posts: 5,102
    bomsbon wrote:
    Dahil di nakabuhat DOMS pa rin, nainspire kay sir milk share ko lang

    2njd4d3.jpg

    :sport::sport:

    Wow! Astig to konting angas factor na lang sa muka
  • RockcenaRockcena Posts: 603
    hmm panu ba gumawa ng ganyan panu pag edit? Or photoshop parang gus2 ko dn gumawa ng design anu software gagamitin?hehe
  • monching11monching11 Posts: 7,273
    Rockcena wrote:
    hmm panu ba gumawa ng ganyan panu pag edit? Or photoshop parang gus2 ko dn gumawa ng design anu software gagamitin?hehe
    Sa microsoft excel ginawa yan bro
  • YatezYatez Posts: 2,745
    ^wtf hahahahahaa
  • bomsbonbomsbon Posts: 194
    @ rock sa photoshop yan hehe

    @ sir monch nice pitch hahaha
  • RockcenaRockcena Posts: 603
    amp hahaha
  • monching11monching11 Posts: 7,273
    Kala nyo nagbibiro ako gagawa ako sa excel!
  • RockcenaRockcena Posts: 603
    sa paint or bitmap image lang alam ko eh lol
  • bomsbonbomsbon Posts: 194
    (10-15 rep range) (75 sec rest)

    BACK workout

    chin ups bodyweightx10, bodyweightx8, bodyweightx6, bodyweightx4

    bent over bb row(ala vinch style) barx20, 50x15, 60x12, 90x11

    seated cable row 70x15, 100x12, 120x12, 130x10

    cg pulldown 70x15, 110x15, 120x13, 130x8

    back extension bodyweightx15, bodyweight + 15lbsx15, bodyweight + 15lbsx12

    BICEPS

    bb curl 20x18, 30x15, 40x12, 50x6
    db incline curl 10x15, 20x8, 20x7, 20x8
    wrist curl 10x25, 15x20, 15x20

    :sport: :sport:
  • YatezYatez Posts: 2,745
    ^kahapon to? dapat sumabay ka na kay mon papunta gg kahapon!
  • bomsbonbomsbon Posts: 194
    ngayon lang yan sir, sarap sana sumama kahapon nagtutor pako ng pamangkin e hahaha exam week
  • YatezYatez Posts: 2,745
    ay sayang
  • bomsbonbomsbon Posts: 194
    (10-15 rep range) (75 sec rest)

    LEG workout

    back squat 70x13, 120x10, 120x10, 130x8

    leg press 170x15, 240x15, 280x12, 300x10

    hack squat 60x12, 75x12, 90x10, 100x6

    leg extension 70x12x3

    lying leg curl 35x18, 50x10, 60x6

    seated calf machine 70x25, 120x20, 120x18
  • bomsbonbomsbon Posts: 194
    (10-15 rep range) (dahil sumabay si erpat diko na namonitor rest ko hehe)

    DELTS workout

    behind the neck press 30x13, 50x12, 60x10, 60x8

    standing db lateral raise 10x15, 15x12, 20x10, 20x8

    bb upright row 30x15, 40x12, 50x10, 50x10

    bent over db raise 10x15, 15x10, 20x8, 20x8

    incline bent over db row ? yung ginagawa ni sir vinch hehe 10x15, 15x10 (lakas ng tama sa rear delts)

    TRICEPS

    cgbp smith machine 20x18, 30x15, 50x15, 50x12
    overhead cable extension 40x18, 50x15, 60x12, 70x10
  • YatezYatez Posts: 2,745
    Ayos kasama erpats! Anak pa spot!
  • allen101allen101 Posts: 5,102
    Nice kasama erpat.
    Yan pangarap ko kaya gusto ko lalake anak ko para may spotter ako in the near future!
  • badass_vinchbadass_vinch Posts: 4,471
    Nice, kainggit naman bonding nyo ng father mo :)
  • bomsbonbomsbon Posts: 194
    nasama kasi lagi tinuturuan ko habang nagwoworkout din ako, dati kasi wala naman daw yung ibang machines mga baras,bb,db lang hehe

    :sport::sport:
  • bomsbonbomsbon Posts: 194
    (8-10 rep range)

    CHEST workout

    incline bb press 70x20, 120x5, 120x10* with spot, 130x8* with spot

    flat db press 30x15, 50x8, 50x7, 40x10

    incline db flye 15x18, 20x15, 20x15, 25x12

    dips bodyweightx10, bodyweight + 10lbs x7, bodyweight + 10lbs x6,bodyweight x7,

    cable x over 30x18, 40x15, 50x8,

    CALVES

    leg press calf raise 240x4x20
    seated calf raise 120x3x25
  • bomsbonbomsbon Posts: 194
    (8-10 rep range)

    LEGS workout

    back squat 70x15, 130x10, 140x10, 150x6

    leg press 240x15, 290x12, 310x8, 320x8

    hack squat 70x12, 90x10, 100x8, 100x6

    leg extension 70x12, 80x10, 90x7

    lying leg curl 50x12, 60x10, 60x8
  • bomsbonbomsbon Posts: 194
    (8-10 rep range)

    BACK workout

    chin ups bodyweightx10, bodyweightx8, bodyweightx4, bodyweightx4

    bent over bb row 30x18, 70x11, 100x8, 100x8

    seated cable row 70x15, 120x12, 140x8, 150x6

    cg pulldown 70x15, 120x12, 140x8, 150x6

    back extension bodyweightx18, bodyweight + 25lbsx12, bodyweight + 25lbsx12

    CALVES

    seated calf raise 130x15x5
  • bomsbonbomsbon Posts: 194
    DELTS workout

    behind the neck press 30x18, 60x12, 80x5, 80x8 *with spot

    standing db lateral raise 10x15, 20x8, 20x8, 15x10

    bb upright row 30x15, 50x11, 60x8, 60x8

    bent over db raise 10x15, 20x10, 20x8, 25x6

    db shrugs 70x12x4
  • bomsbonbomsbon Posts: 194
    (4-6 rep range)

    CHEST workout

    incline bb press 70x15, 120x8, 130x6* spot unrack and racking, 140x4* spot unrack and racking

    flat db press 30x15, 50x8, 55x6, 55x5

    incline db flye 20x15, 25x12, 30x10, 35x8

    dips machine 70x18, 120x12x3

    machine flye 50x15, 100x12, 120x10

    TRICEPS

    french press 30x10x3
    rope pressdown 50x12, 70x8, 80x6

    tanong lang mga sir sinasama nyo ba yung weight ng bar kapag nagrerecord kayo? or plates lang talaga? :)
  • monching11monching11 Posts: 7,273
    Ako hindi.
  • bomsbonbomsbon Posts: 194
    ah ok kala ko sinasama nyo, grabe lakas nyo talaga bumuhat hehe, salamat
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