Skillzdawg's metamorphosis

SkillzdawgSkillzdawg Posts: 234
in Personal Journals
YEAHHH sarap mag gym taena ang hina ng shoulder ko pagdating sa last set sa flat dumbell press (60lbs ea x 6) sumakit na shoulder ko awww pagdating tuloy sa inclined dumbell press ang hina ko na

October 2011

2jd11tv.jpg

March 2012

gymsta.jpg

April 2012

2zovzi0.jpg
2zegqvr.jpg

lol halos walang pagbabago nahinto kasi ako ng december-january eh
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Comments

  • SkillzdawgSkillzdawg Posts: 234
    yeah back day ako ngaun taena sarado nanaman gym namin kaya dun ako sa gym na kalawangin at dugyot

    chin ups 6 reps x 3 sets

    1 arm db row

    40lbs x 10 reps x 1

    60 lbs x 8 reps x 3 sets

    barbell row

    40lbs x 10 x 4 sets

    lateral pull down

    80lbs x 10 x 1

    100lbs x 10 x 2

    TRICEPS

    close grip bench press

    80 lbs x 10 x 3

    tricep extension

    30lbs x 10 x 3

    tricep pulldown

    60lbs x 8 x 3


  • BraSoBraSo Posts: 785
    ^^ second pic parang baba ng bf mo bro ha... good progress naman.

    consistency lang bro.. and keep challenging yourself everytime you hit the irons

  • SkillzdawgSkillzdawg Posts: 234
    ah uu nga po sir nag oxyelite pro na po kasi ako nyan, actually nung 2010 nag mark ripptoe ako kaya lang wala talaga akong improvement
  • SkillzdawgSkillzdawg Posts: 234
    chest day

    flat dumbell press

    50lbs x 8 x 3

    60lbs x 8

    incline dumbell press

    40 lbs x 8 x 3

    40 lbs x 7 and a half

    dumbell flys

    20lbs x 8 x 3

    nakalimutan ko mag pecdec pagkatapos lol

    BICEPS

    bicep curl 60lbs x 10 x 3

    concentration curl 15 lbs x 10 x 4

    incline bicep dumbell curl 15 lbs x 10 x 3
  • monching11monching11 Posts: 7,273
    bulk ka or cut bro?
  • SkillzdawgSkillzdawg Posts: 234
    aww hindi ko alam basta high protein lang ako tas alalay sa carbs
  • monching11monching11 Posts: 7,273
    nyeee hehehehe. pero IMO you could add more mass para mas maganda ang tangkad mo pa naman 6'0
  • sergieeesergieee Posts: 656
    nako 6'0 pala si kuya. kung ako yan susulitin ko yan. 5'5 lang kasi ako eh. haha!
  • monching11monching11 Posts: 7,273
    baka pag daw kasi naging 6 footer ka padaw sergiee mas dadami daw chicks mo sabi sa taas kaya oks na daw yang 5'5 hehehehehe. sarap mag pa mamaw pag matangkad parang si thor!
  • SkillzdawgSkillzdawg Posts: 234
    plano ko rin magpa bulk mga sir pag na minimize ko na ung love handles ko naiilang kc ako pag mejo fit ung shirt ko
  • bardagulbardagul Posts: 658
    ^asan love handles? baby fat lang yan.. hehehe!

    kamusta injury mo? fully recovered na ba?
  • SkillzdawgSkillzdawg Posts: 234
    mejo alalay pa rin sa shrugs sir, d lang gano kita sa pic ung bilbil sa gilid hehe
  • SkillzdawgSkillzdawg Posts: 234
    Back & Triceps

    Chinups

    4 reps by 3 sets

    1 arm dumbell row

    60lbs x 8 x 4

    Barbell rows

    70lbs x 10 x 2

    90lbs x 10 x 1

    100lbs x 8 x 1

    Lateral Pulldown

    80lbs x 8 x 4

    Deadlift

    200lbs x 5 x 2

    Triceps

    Close grip bench press sa EZ Curl bar

    40lbs x 10 x 1

    60lbs x 10 x 1

    70lbs x 10 x 1

    One arm tricep extension

    10lbs x 10 x 4

    tricep pushdown machine cable

    40lbs x 10 x 4


    tama lang ba ginagawa ko sa back mga bossing? mas inuuna ko yung dumbell rows at barbell rows, pagka nag heavy kasi ako sa lateral pull down wala na ko ganong lakas sa freeweights eh
  • bardagulbardagul Posts: 658
    ^imo, oks lang. sabi nga ni pareng dorian, ok lang ibang script kada buhat. :)

    meron iba prioritization sa certain part / area. so inuuna nila yung part /area na gusto nila ma focus na mapalaki hanggat malakas pa sila.
  • milksworthmilksworth Posts: 3,130
    ^ yup same as i do every back workout. sometimes inuuna ko ang rows kung minsan lat pulls naman. depende kung may priority ka.
  • SkillzdawgSkillzdawg Posts: 234
    ah cge mga sir salamat, pero mas importante naman talaga diba ung mga ROWS na exercises kumpara sa Cable machines?
  • SkillzdawgSkillzdawg Posts: 234
    Shoulder DAY

    Military Press Smith Machine

    60lbs x 10

    80lbs x 10

    90lbs x 8

    90lbs x 5

    Seated lateral raise

    15lbs dumbell x 10 x 3

    Bent Over lateral raise

    15lbs dumbell x 10 x 4

    Front raise

    15lbs x 10 x 3

    Upright Row

    40lbs x 10 x 3

    Barbell Shrugs

    80lbs x 10

    160lbs x 10

    170lbs x 10

    180lbs x 10

    160lbs x 10
  • SkillzdawgSkillzdawg Posts: 234
    LEGS DAY

    Squat sa Smith Machine

    100lbs x 10

    150lbs x 10

    180lbs x 8

    210lbs x failure (7 reps w/ cheat lol)

    Leg press

    260lbs x 10

    340lbs x 10

    420lbs x 10

    420lbs x 8

    Smith machine calf raise

    160lbs x 10 x 4









  • DSmallDivideDSmallDivide Posts: 4,565
    bro skillz just curious, di mo feel mag squats sa free weights? i mean mas makakatulong yun i'm pretty sure sa progress mo IMHO :smile:
  • SkillzdawgSkillzdawg Posts: 234
    sir d kc pwede mag freeweights d2, nabungi ung rack na lalagyan ng bar eh
  • DSmallDivideDSmallDivide Posts: 4,565
    yun lang hehehe, sayang! smith ka na nga lang muna mahirap na mainjure :P
  • SkillzdawgSkillzdawg Posts: 234
    Chest day

    Dumbell Press

    50lbs(each hand) x 10

    50lbs(each hand) x 8

    60lbs(each hand) x 6 x 2

    Inclined DB Press

    40lbs x 8 x 3

    Declined bench press

    80lbs x 8 x 2

    Pecdec

    BICEPS

    Bicep curl sa EZ Curl bar

    60lbs x 10 x 4

    wew grabe to sobrang sakit ng bicep ko parang puputok hehe sarap

    Concentration Curl

    30lbs x 10 x 3

    Incline bicep curl

    15lbs(each hand) x 10 x 3
  • SkillzdawgSkillzdawg Posts: 234
    shoulder day kanina aw

    DB military press

    30lbs(each hand) x 12

    40lbs x 10

    50lbs x 8

    50lbs x 6

    alternating front raise

    15lbs x 10 x 3

    seated dumbell bent over flys

    15lbs x 10 x 3

    reverse dumbell flys

    15lbs x 10 x 3

    upright row

    40lbs x 10

    60lbs x 10 x 2

    BB Shrugs

    100lbs x 10

    200lbs x 10 x 2

    170lbs x 10 x 1

    may shoulder discomfort ako sa right ribcage ko,gusto ko sana mag dumbell shrugs nalang taena hirap lagn mag dumbells dito hindi kc fixed eh mag a asembol ka pa
  • KyzackKyzack Posts: 1,088
    lumalakas na skillz ah!
  • SkillzdawgSkillzdawg Posts: 234
    umeepekto na ata kc ung creatine sakin,at mukhang kaya ko na nga mag 60lbs sa shoulder d ko lang nasubukan kahapon hirap kc mag asembol ng dumbell d2 pupukpukin mo pa ung lock amf at tsaka pinipilit ko rin mag increase ng weight sayang lang kc ginagastos ko kung walang mangyayari
  • SkillzdawgSkillzdawg Posts: 234
    legs day kahapon

    squat sa free weights

    100lbs x 10

    150lbs x 8

    190lbs x 6

    legpress

    380lbs x 10 x 4

    calves

    190lbs x 10 x 4

    d ako nag energy drink kaya parang tinatamad ako lol


    chest day naman ngaun

    flat Dumbell press & biceps

    60lbs(each hand) x 8 x 2

    60lbs x 8 (w/ spot)

    6lbx x 6 (FAIL lol )

    incline dumbell press

    45lbs x 8

    40lbs x 8 x 2

    dumbell flys

    20lbs(each hand) x 8 x 3

    BICEPS

    dumbell preachers curl

    20lbs x 10 x 3

    ez bar curl

    50lbs x 10 x 3

    incline dumbell curl

    20lbs x 10 x 3

    tanong: ok na ba ung routine ko sa CHEST at BICEPS mga bossing? sapul na ba lahat ng section ng biceps jan?
  • bardagulbardagul Posts: 658
    incline dumbell curl

    20lbs x 10 x 3

    ito tsaka yung lying db curl masakit na masarap ang tama sa biceps. good luck sa workout! :smile:
  • SkillzdawgSkillzdawg Posts: 234
    BACK n BICEPS day

    Chinups

    10 x 1

    6 x 1

    4 x 1 fail lol

    1 arm DB ROW

    60lbs x 10

    60lbs x 9

    60lbs x 8

    barbell rows

    90lbs x 10 x 3

    lateral pulldown

    80lbs x 10 x 3

    TRICEPS

    close grip bench press sa EZ curl bar

    60lbs x 10

    90lbs x 10 x 2

    90lbs x 10 x 8

    tricep pulldown

    60lbs x 10

    70lbvs x 10

    80lbs x 7

    dumbell 1 arm tricep extension

    10lbs x 10 x 3

    current back progress

    SAM_0293.JPG

    2zegqvr.jpg
  • bardagulbardagul Posts: 658
    lapad na! good job!
  • SkillzdawgSkillzdawg Posts: 234
    ahaha thnx sir ngaun q lang din nakita likod ko(sa pic) puro front lang tinitingnan ko dati kung may improvement
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