DV

24567

Comments

  • DalmasVektazDalmasVektaz Posts: 2,155
    hahaha wala na kasi kami sa kamuning boss milkback kanina..

    Stiffed leg DL @100 lbs (first time mag SLDL)
    BB Row @100 lbs
    One arm row @60 lbs each
  • DalmasVektazDalmasVektaz Posts: 2,155
    Shoulder and triceps kanina

    DB Press @ 45/45
    Upright row @55
    BB behind neck press @55

    Triceps push down @40
    Skull crusher standing @40
    DB overhead press @45
  • milksworthmilksworth Posts: 3,130
    san na kayo lumipat ngayun DV?
  • DalmasVektazDalmasVektaz Posts: 2,155
    Balik region v boss milk. Buntis na si pons eh. Baka ma stress sa kamuning marani din kasi dun stressful na bagay at tao
  • milksworthmilksworth Posts: 3,130
    nice! congrats na din!
  • rotrot78rotrot78 Posts: 1,147
    Congrats dv!!
  • DalmasVektazDalmasVektaz Posts: 2,155
    Thanks mga master!

    Legs kanina..

    Squat ATG @ 130
    Leg press @ 300
    yun lang..
  • CoreCore Posts: 2,509
    DV!
  • DalmasVektazDalmasVektaz Posts: 2,155
    Thanks core
  • DalmasVektazDalmasVektaz Posts: 2,155
    Back kanina...
    DL @210
    One arm row @50
    Seated wide machine row @110


    4 sets x 10-12 to failure except sa DL
  • DalmasVektazDalmasVektaz Posts: 2,155
    Chest and triceps kanina lang

    Flat DB press 50/50
    Incline BB press 130
    Dips 2x20 to failure set
    Pec Deck @ 40.. Mahaba cable ng pec deck kaya mas mabigat
    Triceps push down 80
    Skull crusher 40
    Tris DB pres 35
  • CoreCore Posts: 2,509
    DalmasVektaz wrote:
    ..."DL @210"...

    ..."4 sets x 10-12 to failure except sa DL"....

    Conventional or Romanian, you're getting back stronger!
  • DalmasVektazDalmasVektaz Posts: 2,155
    Conventional.. 100 lang ako sa romanian hehe
  • DalmasVektazDalmasVektaz Posts: 2,155
    Leg day...
    Squat
    70x12
    90x10
    110x8
    130x8
    140x6

    Leg press
    210x12
    250x10
    280x8
    310x7

    RDL
    60x12
    100x10
  • DalmasVektazDalmasVektaz Posts: 2,155
    DOMS quads at hams.. parang sumali lang sa frat.. lol
  • DalmasVektazDalmasVektaz Posts: 2,155
    late update. Chest and tris nung friday..

    BB bench press

    70x12 w.u set
    90x10 w.u set
    120x8 w set
    130x7 w set

    DB flat bp

    35/35 x 10
    50/50 x 7

    Dips 1x20 to f set

    Triceps push down
    55x12
    65x12
    80x8
    90x6

    Triceps skull crusher
    35x12
    40x8

    ...Back and biceps...
  • DalmasVektazDalmasVektaz Posts: 2,155
    chest kahapon..

    Flat BB Bp

    80x12 w.u set
    100x10
    120x6
    140x4

    Flat DB Bp
    40/40x12
    50/50x10

    BB incline Bp
    70x12
    100x10
    120x8
    130x

    Dipsarms kanina umaga..

    Triceps

    close grip bp
    40x12
    60x10
    80x8
    100x6

    Standing skull crusher
    30x12
    35x10
    40x8
    45x7

    Tris push down
    65x12
    75x10
    85x8
    90x7

    BB Bis curl
    30x12
    40x8
    60x7

    Bis Con curl
    20x12
    25x10
    30x6
  • DalmasVektazDalmasVektaz Posts: 2,155
    Lol hindi ako marunong mag flex ng likod at harapan.. :duh:

    2uik8bp.jpg

    1gqfjn.jpg
  • DregPittDregPitt Posts: 987
    getting huge brah!
  • allen101allen101 Posts: 5,102
    pucha bumubukol na pandesal mo brah ah! Buti ka pa! Hehehe
  • DalmasVektazDalmasVektaz Posts: 2,155
    thanks. Pandesal ba san pre? hehe
  • rotrot78rotrot78 Posts: 1,147
    Abangan mo ang pag punta ko ulit dyan dv!! HOHOHOHO
  • DalmasVektazDalmasVektaz Posts: 2,155
    Leg Day

    Squat
    100x12 Warm up set
    120x6 Working set
    140x6
    150x5

    Leg Press
    200x10
    250x7
    285x7
    300x6

    Romanian Deadlift
    80x10
    100x6
    120x6
  • DalmasVektazDalmasVektaz Posts: 2,155
    Chest day (Dumbbell week)

    Flat DB Bp

    35/35 x 12 warm up set
    40/40 x 10

    45/45 x7 working set
    50/50 x 7
    60/60 x 5

    Incline DB Bp
    35/35 x10
    40/40 x 7
    50/50 x 7

    DIPS
    1x20
    1x16
    1x10
  • DalmasVektazDalmasVektaz Posts: 2,155
    BACK and Trapz workout kanina at picture picture

    Barbell Row
    70x12 Warm up set
    80x10

    100x6 Working set
    110x6
    130x4

    One Arm Dumbbell Row
    45x10
    50x6
    60x6

    Barbell Shrug
    100x7
    120x7

    wanna be jolibee.. lol

    taheed.jpg


    2howjz5.jpg
  • DSmallDivideDSmallDivide Posts: 4,565
    huwow naka string sando si paps DV hehehe
  • DalmasVektazDalmasVektaz Posts: 2,155
    homemade stringer..gawa ni lola.. heheh

    Detoids kanina..di makapag heavy ala spotter sa bahay

    BB Mp
    40x12
    60x6
    75x6

    DB Press
    30/30 x8
    35/35 x8

    Upright Row
    40x12
    50x10
    60x8

    One Arm lateral side raise
    20x6
    25x6seated yung Press
  • allen101allen101 Posts: 5,102
    Pucha umukit na ng todo ang dodo mo brah saka yung traps lumabas na talaga.
    Good Job!
  • DalmasVektazDalmasVektaz Posts: 2,155
    thanks..chest brah.. hehehe
  • DalmasVektazDalmasVektaz Posts: 2,155
    ARMS

    Close Grip BP
    60x12 Warm up set

    80x7 working set
    100x7
    110x7

    Standing skull crusher

    30x10 Warm up set

    40x7 Working set
    45x7
    50x6

    Triceps Push down
    40x7
    50x7

    Barbell Bicep curl
    40x10
    50x7
    60x7

    Alternate Curl
    25/25 x7
    35/35 x7

    :sleepy:
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