^oo nabasa ko din yan dati pa pero sa tagal na nyang balita e nakalimutan na ng mga tao. may bad boy attitude talaga sya at nagamit nya yun sa football.
bro, post mo din ito sa journal mo. tsaka kung meron ka dyan na list ng exercises na balak mo gawin for option A and B bigay mo din sakin. lalo na sa option B, para maminimize natin yung redundancy ng movements at kung maaari ma-simplify pa:)
yun nga kagad naisip ko, atleast may idea nako kung papano kalakaran dyan sa gym nyo.
Actually mukhang pinagisipan mo na ito kaya konti na lang revision. Address na lang natin yung major areas for improvement kasi kahit gustuhin nating isiksik lahat baka maburn out ka lang. baka mamaya send ko sayo yung OPTION C
Di ako mabuburn out, aalis na yung mag buburn out saken e joke lol.
Oo pinag-isipan ko na yan pero di pa final, madami lang din akong kinonsider saka masiyado ako na-excite sa work-gym future life ko lol kung pwede lang wala ng rest e hahahaha.
^ i always want to do it but i rarely feel that im ready for it. Today i felt good, i was having second thoughts at first but i went all out anyway coz there might not be another chance. I was happy after the BB presses was done but man my RC's were fried! Hehe
kasi upper/lower body WO ang set up ko diba, kaya parang 50% effort lang pag nagsplit ako. Nag push, pull, legs muna ako for a few weeks para mapahinga konti joints ko.
Comments
File kasi e
alam mo naman internet media, minsan di totoo ung mga binabalita.
Duration 9:30-10:35am
Stretching 10 minutes
Deadlift
230lbs x 10 x 2
260lbs x 10 x 2
300lbs x 6 x 2
Neutral grip pullups
BW x 15, 15, 15, 12, 12
BB rows
210lbs x 12 x 4
Underhand pullups
BW x 12 x 3
One arm DB rows
100lbs x 12 x 4 sets per arm
Cable rows
130lbs x 20 x 2
160lbs x 15
Yung redundancy baka nga madami, balak ko kasi mga 80-90% free weights.
Buwis buhay din kasi makipag agawan ng machine sa slimmers lol.
Actually mukhang pinagisipan mo na ito kaya konti na lang revision. Address na lang natin yung major areas for improvement kasi kahit gustuhin nating isiksik lahat baka maburn out ka lang. baka mamaya send ko sayo yung OPTION C
Oo pinag-isipan ko na yan pero di pa final, madami lang din akong kinonsider saka masiyado ako na-excite sa work-gym future life ko lol kung pwede lang wala ng rest e hahahaha.
Sige abangan ko yang option C.
Duration 12:30-3:30pm
Walk 20 minutes
Stretching 10 minutes
Incline BB BP
220lbs x 12 x 2
240lbs x 10
270lbs x 6
Flat BB BP
220lbs x 15
240lbs x 12
270lbs x 8
Incline DB press
70lbs x 20
80lbs x 12
Pec deck
120lbs x 3 sets to failure
100lbs x 15 superset with BW dips x 25 (3sets)
HS shoulder press
160lbs x 12 x 6
Rear / side / front raises
Pressdown / rope/ reverse grip
BB curl / DB curl / hammer curl
Abwork 15 minutes
Walk home 30 minutes
Duration 4:00-5:30pm
Stretching 10 minutes
Legpress
260lbs x 20 x 2
330lbs x 20
430lbs x 15 x 2
Squats
170lbs x 20
190lbs x 20
200lbs x 20
220lbs x 20
230lbs x 17
Legpress
330lbs x 30 x 2
Front squats
130lbs x 10 x 2
150lbs x 8
Standing calf raises
BW+100lbs x 10 sets to failure
Calf raise on legpress
330lbs x 7 sets to failure
Abwork 10 minutes
Duration 5:20-6:20am
Fast walk 15 minutes
Sprints / Jogging 30 minutes
walk home 15 minutes
Current weight: 183 lbs
Duration 10:15-10:55am
Deadlift
240lbs x 10
270lbs x 10
310lbs x 10
340lbs x 5
Wide Underhand pullups
BW x 15, 15, 12, 12
BB rows
240lbs x 8
210lbs x 12 x 3
Cable rows
160lbs x 15 x 4