Copyleft (a play on the word copyright) is the practice of using copyright law to offer the right to distribute copies and modified versions of a work and requiring that the same rights be preserved in modified versions of the work. In other words, copyleft is a general method for marking a creative work as freely available to be modified, and requiring all modified and extended versions of the creative work to be free as well.[align=right][size=x-small]Source: wikipedia.org[/size][/align]
Di pa pala ako sure kung anong oras ako punta dun or kung sa mega power na lang ako. Kasi kung hindi ako makapagcardio ng madaling araw sa umaga nako magbubuhat.
Ano atmosphere dun? Hardcore ba? Kasi pag maselan mga tao dun nakakailang.
OK na sana yung simula, naka full battle gear si Idol Jettie, kaya lang laglag salamin at headset! hehe!
anyway, eversince before, Mirin the strenght brah!
Comments
OT. Speaking of copyright, kamakailan ko lang nalaman na meron din palang term na 'copyleft'...
stretch 10mins
BB back squats
Bar x 2 x 15
120x15
130x13
150x10
160x8
WS
220x8
250x6
25xx5
Leg press
200x3x15
Front squats
120x15
130x12
160x10
Leg extensions
80x2x20
95x20
Walking lunges plate hugging
35x2x20
Calf raises
300x3x25
Hanging leg tucks side by side iwas upuan ( turo ni vinch )
3x15
Smith machine assistance hanging leg raises
3x10
It's fridate leg day valentines! attack!
6:00 PM - 7:50pm
Stretch, mobility warmups 15mins
OHP
Bar x 4 x 15
50 x 15
60 x 13
80 x 12
Worksets
105 x 7
100 x 9
95 x 10
80 x 12
Machine shoulder press machine
60 x 2 x 15
80 x 3 x 15
Side lateral raises straight arm db
10/10 x 2 x 20
15/15 x 3 x 15
Reverse cable flyes
10/10 x 4 x 20
ez bar cg under hand front raises
30 x 4 x 15
supersets
wide upright rows
35 x 4 x 15
DB Shrugs
70 / 70 x 3 x 15
CG ez bar bicep curls
50 x 4 x 10
Supersets
DB hammer curls alternating
20/20 x 4 x 10
Hanging windshield wipers neutral grip ( sa wakas! )
x4x15
supersets
hanging leg raises neutral grip
x4x15
Here's some pictures on the gym
May trap bar sila!
Katapat ng Security bank na katabi ng Solutions club ( lagpas ng 7-11 P. burgos )
50 pesos per session ( dayo ) di ko sure kung kano membership.
Yung space, di ko sure kung malaki pero di naman kami siksikan since madami machine.
Ang ayaw ko lang walang power rack, umasa sa smith machine eh
Baka after lunch ako kasi may training pa ako sa madaling araw.
Okay lang sakin, gabi naman pasok ko hehe sabay sana tayo para rak!
@monch
oo monch taena, wala lang talaga power cage pero that's 5% lesser!
Bibili na talaga ako bike para makadayo dito!
Ano atmosphere dun? Hardcore ba? Kasi pag maselan mga tao dun nakakailang.
May mga babae din nag cacardio. Siguro medyo bago sa mga routine, baka lalong manibago yun kung may bitbit ako chalk hehe
2:30pm-4:20pm
Warmup, stretch, mobility 15mins
Sumo DL
bar x 15
135x10
175x10
225x8
265x4
workset
315x5
365x4
Chinups neutral grip
BW x 8
BW + 30 x 6
BW + 20 x 7
BW + 10 x 8
HS pull down high row
Under hand / neutral / close grips
100x4x7/7/7/7
Rowing machine
50 x 4 x 15
HS low row
underhand / neutral / close grips
70x4x10/10/10/10
DB alternating bicep curls
20/20 x 4 x 10
Hanging windshield wipers
4x6
hanging leg raises
4x12
Crunches
4x30
leg tucks
4x20
IT's not me if selfie wasn't done!
Coach Vinch DL pose at 365 x i don't know!
The lady who bows down to the might bar!
anyway, eversince before, Mirin the strenght brah!