Lakas parin Jettie, buti nakakabuhat kana ng maayos kaysa nung last GWO...
kulit lang talga ng tugtugan sa gym nyo habang binubuhat mo yung 360lbs hehe...
welcome back
I'll try to remember my past lifting stats since nag balik ako sa gym :
Before nung injured ako puro bodyweights lang i.e pushups, pullups, chinups, squats, etc. Di ko na binilang basta hanggang di na kaya.
Then my DL day nung last week :
Sumo DL
140 x 8
190 x 8
230 x 6
280 x 5
290 x 3
360 x 1
320 x 2
315 x 3
Chinups
3 x 10
ss
dips
3 x 10
Machine rows Low to high 3 grips supersets/nonstop etc di ko alam tawag si vinch lang nagturo sakin neto
overhand
40 x 8
underhand
40 x 8
neutral
40 x 8
4 sets
Pullups
4 x 10
Lat pulldown
130 x 4 x 10
Biceps
triceps
abs
Chest day last week :
Bench press
45 x 15
75 x 10
115 x 10
135 x 10
155 x 8
205 x 6
225 x 4
155 x 8
DB incline press
35 x 4 x 10
Dips
3 x 15
ss
chinups
3 x 10
HS press
150 x 3 x 10/8/9/10
DB fyles
10 / 10 x 4 x 25
tricpes
biceps
abs
Squat / OHP last week
Smith machine ( bar not included this time dahil di ko alam sukat ng bar / smith machine bar )
70 x 10
90 x 10
150 x 10
190 x 8
200 x 8
( may discomfort na sa left lower knee ko, kaya tinigil ko )
Leg extensions
100 x 3 x 10
Leg curls
60 x 3 x 10
OHP
45 x 10
75 x 10
95 x 10
115 x 6
85 x 10
done
Today Tuesday
Chest
45 x 15
75 x 10
135 x 10
170 x 8
205 x 6 ( spotted dahil kasama yung mga team work gym mamaws )
225 x 5 ( same dahil sinama na ko nila at wala ako nagawa spot naman hehe )
245 x 5 ^
265 x 4
135 x 10 dropsets
incline db press
40 x 5 x 8 lang di na kaya ng powers
Sa wakas nakapag browse na din ng matino..log ko na lang yung this week.. so the ego lifter is back lifting some ego sheet
Monday
Deadlift day
135 x 10
190 x 10
225 x 8
295 x 4
410 x 1 ( nagpakabeast mode ako dahil sobrang na stress ako nung saturday haha kahihiyan inabot ko so cinonvert ko na lang at effective naman )
365 x 4
315 x 6
Weighted wide pull ups
BW + 45 x 6
BW + 35 x 7
BW + 25 x 8
Bent over rows
155 x 3 x 6
Chinups
BW x 3 x 8
DB rows
90 x 2 x 10
Wednesday
Flat Bench press
45 x 2 x 10
85 x 10
115 x 10
135 x 8
225 x 5
205 x 6
135 x 10
Hammer strength machine
90 x 15
160 x 15
200 x 12
220 x 3 x 12
tol halos wala na ko gainz haha luma na yung mga pic na yan. yung meal ko andito lahat pero ngayon basag hehe kumbaga construction boy diet ako, kalderong kanin kakarampot ulam haha..
Ectomorph genes nga ako kasi di lang masustain ang pagkain pumapayat talaga
Buhat lang at kain lang ng mataas na protina as in solid 90% nasa pagkain protina mo, at 10% supplements ( whey, fishoil, etc ) tapos matinding workout plan rak yan!
Jet may bago tayo playground. M. Reyes corner Malvar St. Olybars, Power cage, rubber plates, legit hammer strength machines, 50 per session and puro class S na halimaw.... pero the best part, up to 200lb DB's WTF!
Jet may bago tayo playground. M. Reyes corner Malvar St. Olybars, Power cage, rubber plates, legit hammer strength machines, 50 per session and puro class S na halimaw.... pero the best part, up to 200lb DB's WTF!
Eto ba daw yung malapit sa may Global Destiny Cable?
di ko sure e. nirefer lang ako dun nung isang nagbubuhat kanina kasi dun daw dapat ako. pag punta ko puro WWE naabutan ko. kilala ko yung isang trainor dun kasi dating gym mate ko 6 years ago pero nagbubuhat din sa PAG ngayon. baka tayo ang paglaruan dun haha
Ah yun nga daw yun, yung sa kanto mismo ng M.Reyes at malvar ano? Madami nga daw talaga mamaw dyan. Isang jeep lang daw galing samin at dun na daw ako ibaba !
Haha nakakahiya siguro magbuhat dyan ang nipis ko para umabot dyan
Comments
Pagaling ka ha , para next gwo makakabuhat ka na rin
After ng isang bwan at 2 linggo na hindi pag bubuhat ng mabigat at deadlift... sinubukan ko kahapon mag DL
eto po sya, sorry naman kung weak at itsura ko since kinakapa ko pa lang at kakarecover ko pa lang from injuries..
kulit lang talga ng tugtugan sa gym nyo habang binubuhat mo yung 360lbs hehe...
welcome back
ok na ba injury mo bro? as in injury free ka na?
Before nung injured ako puro bodyweights lang i.e pushups, pullups, chinups, squats, etc. Di ko na binilang basta hanggang di na kaya.
Then my DL day nung last week :
Sumo DL
140 x 8
190 x 8
230 x 6
280 x 5
290 x 3
360 x 1
320 x 2
315 x 3
Chinups
3 x 10
ss
dips
3 x 10
Machine rows Low to high 3 grips supersets/nonstop etc di ko alam tawag si vinch lang nagturo sakin neto
overhand
40 x 8
underhand
40 x 8
neutral
40 x 8
4 sets
Pullups
4 x 10
Lat pulldown
130 x 4 x 10
Biceps
triceps
abs
Chest day last week :
Bench press
45 x 15
75 x 10
115 x 10
135 x 10
155 x 8
205 x 6
225 x 4
155 x 8
DB incline press
35 x 4 x 10
Dips
3 x 15
ss
chinups
3 x 10
HS press
150 x 3 x 10/8/9/10
DB fyles
10 / 10 x 4 x 25
tricpes
biceps
abs
Squat / OHP last week
Smith machine ( bar not included this time dahil di ko alam sukat ng bar / smith machine bar )
70 x 10
90 x 10
150 x 10
190 x 8
200 x 8
( may discomfort na sa left lower knee ko, kaya tinigil ko )
Leg extensions
100 x 3 x 10
Leg curls
60 x 3 x 10
OHP
45 x 10
75 x 10
95 x 10
115 x 6
85 x 10
done
Today Tuesday
Chest
45 x 15
75 x 10
135 x 10
170 x 8
205 x 6 ( spotted dahil kasama yung mga team work gym mamaws )
225 x 5 ( same dahil sinama na ko nila at wala ako nagawa spot naman hehe )
245 x 5 ^
265 x 4
135 x 10 dropsets
incline db press
40 x 5 x 8 lang di na kaya ng powers
Dips ss chinups
3 x 10
HS press
150 x 3 x 12
Pushups
3 x Failure
biceps
done
strong maderpader!
I feel noob.
Thursday Deadlift day.. Back to RPT for EGO lifting purposes... XD
Sumo DL :
135x8
175x8
225x4
345x4
320x5
315x6
chinups
bw (140) +45 x4
bw (140) +35 x5
bw (140) +25 x 6
bent over rows
205 x 3 x 5
Overhead Cable bicep curls
30/30 x 4 x 15
hammer db curls
20/20 x 2 x 10
Squat smith
145 x 3 x 5
215 x 1 ( failed, yung left knee ko nag babadya )
175 x 4
170 x 5
165 x 6
OHP
45 x 3 x 10
85 x 6
75 x 8
65 x 10
Leg extensions
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
DB side lateral raises
15/15 x 5 x 12
Hanging leg raises
5 x 10
Swiss ball crunches
4 x 15
done
Monday
Deadlift day
135 x 10
190 x 10
225 x 8
295 x 4
410 x 1 ( nagpakabeast mode ako dahil sobrang na stress ako nung saturday haha kahihiyan inabot ko so cinonvert ko na lang at effective naman )
365 x 4
315 x 6
Weighted wide pull ups
BW + 45 x 6
BW + 35 x 7
BW + 25 x 8
Bent over rows
155 x 3 x 6
Chinups
BW x 3 x 8
DB rows
90 x 2 x 10
Wednesday
Flat Bench press
45 x 2 x 10
85 x 10
115 x 10
135 x 8
225 x 5
205 x 6
135 x 10
Hammer strength machine
90 x 15
160 x 15
200 x 12
220 x 3 x 12
Weighted Dips
BW + 45 x 6
BW + 35 x 8
BW x 8
Triceps V bar pulldown cable
100 x 3 x 12
Triceps rope pulldown cable
50 x 3 x 15
Pushups
failure
Hanging leg raises
Ectomorph genes nga ako kasi di lang masustain ang pagkain pumapayat talaga
Buhat lang at kain lang ng mataas na protina as in solid 90% nasa pagkain protina mo, at 10% supplements ( whey, fishoil, etc ) tapos matinding workout plan rak yan!
Eto ba daw yung malapit sa may Global Destiny Cable?
Medyo long walking pala samin yun. Ano name daw ng gym?
Haha nakakahiya siguro magbuhat dyan ang nipis ko para umabot dyan
Edsa taft-MOA-PICC-MOA-SOFITEL-Edsa taft
still ego lifting !
Welcome back!