Squat
100x10 warm up set
120x6 working set
140x6
150x6
Leg extension (10 mins.ako nag antay sa nag lleg press n 105lbs 3x50 kya nag leg extension muna)
70x10
110x8
Nanikip agad legs ko kaya deload sa leg press from 310 to 280
Leg press
210x10
260x7
280x7
Seated Calf Raise
85x7
110x7Legs kanina..
Squat
100x10 warm up set
120x6 working set
140x6
150x6
Leg extension (10 mins.ako nag antay sa nag lleg press n 105lbs 3x50 kya nag leg extension muna)
70x10
110x8
Nanikip agad legs ko kaya deload sa leg press from 310 to 280
Bilib ako sa improvement ng katawan mo dv.. napaka payat mo before pero ngayon papunta ka na sa bouncer na katawan!! Keep it up pre!! Wag ka matakot mag buhat ng heavy basta tama ang form mo..
Comments
Squat
100x10 warm up set
120x6 working set
140x6
150x6
Leg extension (10 mins.ako nag antay sa nag lleg press n 105lbs 3x50 kya nag leg extension muna)
70x10
110x8
Nanikip agad legs ko kaya deload sa leg press from 310 to 280
Leg press
210x10
260x7
280x7
Seated Calf Raise
85x7
110x7Legs kanina..
Squat
100x10 warm up set
120x6 working set
140x6
150x6
Leg extension (10 mins.ako nag antay sa nag lleg press n 105lbs 3x50 kya nag leg extension muna)
70x10
110x8
Nanikip agad legs ko kaya deload sa leg press from 310 to 280
Leg press
210x10
260x7
280x7
Seated Calf Raise
85x7
110x7
Flat BB Bp
80x10 WU set
100x10
120x7 Working set
130x7
(next week bili nako ng dalawang 10 lbs plate para 150 na,bitin na sa 130 lol)
Incline BB Bp
100x10 WU set
120x7
130x7
DB Flyes
25/25 x10
25/25 x10
Barbell bent row
80x12 w.u set
100x10
120x6 working set
140x6
One arm row
50x6
60x6
Lat pull down wide
80x12
100x7
115x7
Seated cable row
85x12
100x7
110x7
BB Shrug
100x7
120x7
Close Grip BP
60x12 WU set
80x10
100x7 working set
110x7
120x6
Skull crusher
40x10
45x7
50x7
Triceps push down
50x12
60x7
70x7
BB Curl
40x12
50x7
60x7
70x4
Wrist curl DB
25 lbs 3x10
Squat
100x10 W.U set
110x8
130x6 Working set
150x6
160x4
Leg Press
200z12
250z10
275x7
300x7
320x5
Calf raise
50x20
75x15
90x10
Boring Delts w.o
BB mp
40x12
60x10
70x8
80x6
Upright row
40x12
60x8
70x6
Lateral Raise
20/20 3x10
From 60kg to 63kg.. I gained 3kg of Fats in 3 weeks.. #getFAT
Back kanina.. medjo deloaded lang yung DL from 210 last month to 170
DL
100x12
150x6
170x6
TBar Row
50x10
65x7
85x7
100x7
Lat pull down wide grip
70x12
90x7
100x7
110x7
Seated Cable row Wide
80x7
100x7
110x6sana tuloy tuloy na gains ko. My goal is to hit 70 to 75kg until December 2013 then cut(kuno)
Dv in action!!!!
Thanks dv.. gimmick tayo mamaya magsaysay kampay!!!
Max ot style kunwari uli.
Day1: Legs and core
Day2: recovery
Day3: Chest and Bicep
Day4: Back and Triceps
Day5: Recovery
Day6: Deltoids and Trapz
Day7: Recovery
Chest and Biceps kanina
Flat BB Bp
100x10 WU set
100x8
120x6 Working set
130x6
140x4
Incline BB Bp
100x10
120x6
135x4
BB Bicep Curl
45x10
55x6
65x6
70x4
Yun lang.. Kakapagod eh.. Este nakakatamad.. Lol
Deadlift
100x10 Warm up
140x6 Working set
170x6
190x5
200x1
Lat Pull Down Wide
85x10 Warm up set
95x6 Working set
105x6
120x4
Triceps Push Down
50x10
70x7
90x7
110x5
Standing Skull
40 lbs 2x7.. tamad na.. lol
Trapz...at kunting triceps na nauwi sa stifefed neck
BB Press seated
30/30 x10
35/35x10
40/40x 7
45/45x7
50/50x4
Upright row
50x10
60x6
70x5
Reverse flyes
15/15x10
25/25x10
BB Shrug
110x10
130x6
150x6
Triceps push down
70x10
90x10
110x1 -> wag.ttingin sa left or.right kapag binaba dahil may pumipitik sa leeg. Badtrip