very inspiring boss! isa lang ang nakita kong stats na medyo malapit sayo.. HEIGHT!! heheh! sana someday maging ganyan din ako!
Nagsimula din ako sa wala, payat tapos makapal bilbil. Kaya mo yan! Maging consistent ka lang, as in consistent from now until you reach your full potential
^ Haha sa panaginip siguro. Halimaw sa sipag si lebron probably #1 in the world, ako ordinaryong tao lang na nagsisikap maging maayos. hindi na mahalaga mapansin or makilala, masaya nako sa buhay ko haha
Haha, naalala ko tuloy ung mga training vids niya before, pati c wade halimaw din. May mga lba players kaya tayo na halimaw sa traoning? I've read na halimaw daw c ASI sa plyo sabi ni pingris. Sori sa OT...
Cable crunches 2 sets
weighted leg raises 2 sets
Hanging leg raises 1 set to failure
Trapbar Deadlift
215lbs x 15
285lbs x 15
325lbs x 15
**CR break 10 minutes (constipated)
365lbs x 15
410 x 1 only (sobrang dulas dahil sa pawis at walang chalk)
365lbs x 12
DB shoulder press
60lbs x 25 x 2
70lbs x 20 x 2
80lbs x 16
HS press
330lbs x 12
360lbs x 10
410lbs x 7
410lbs x 7 + 2 forced reps
Neutral grip pullups
BW x 15
BW+20lbs x 12
BW+35lbs x 10 x 2
Dips
BW x 15
BW+60lbs x 20
BW+80lbs x 15
BW+100lbs x 12
Behind the neck pullups superset with Smith wide upright rows
BW x 12 / 40lbs x 12 (2 sets)
BW x 12 / 60lbs x 10
Incline BP superset with Cable crunches
135lbs x 50 / 110lbs stack x 60
175lbs x 25 / 110lbs stack x 50
205lbs x 14 / 110lbs stack x 30
225lbs x 9
InclineDB press
80lbs x 16
80lbs x 18
Machine flyes superset with Machine crunches
130lbs x 15 / 30 reps (4 sets back & forth no rest in between)
HS press (decline angle)
340lbs x 15
380lbs x 12 x 2
Standing DB Arnold press
25lbs x 15-20 superset with smith upright rows 40lbs x 12 (2 sets)
35lbs x 15 superset with side laterals 25lbs x 15 (2 sets)
40lbs x 15
Side laterals superset with front raises
25lbs x 15 / 25lbs x 15 (3 sets per side)
Squats
130lbs x 15
170lbs x 15
200lbs x 12
240lbs x 8
260lbs x 8
Sumo Deadlift
270lbs x 8
300lbs x 8
330lbs x 8
Legpress
510lbs x 12
610lbs x 12
Calf presses
510lbs x 30 x 6
Seems ngayon ko lang nakita 'to. Mind if I ask, [size=x-small](correct me if I am wrong)[/size] bakit parang ginawa mo yung working sets ng Leg Press after two exercises?
@Core: Usually heavy legpress ang pre exhaust ko sa squats. wala na kasi ako belt nasira! kaya iniba ko approach ngayon. Since hindi ako comfortable magsquat all out ng walang belt, ginawa ko pre exhaust yung legpres, squats at sumo DL using 80% of my max. Medyo kaya pa ng spine ko yung ganyang bigat ng beltless. Ang goal ko lang today is magawa ko lahat ng exercise na yan at matarget legs ko without frying my lower back. So basically, pagdating ko sa work sets ng legpress roasted na yung legs ko. pag nagheavy kasi ako kagad sa legpress baka ako 700lbs nga ako pero magsa-suffer naman either squat/DL dahil sa back discomfort.
Comments
Nice:) PBB SWOLEdiers\m/
Nagsimula din ako sa wala, payat tapos makapal bilbil. Kaya mo yan! Maging consistent ka lang, as in consistent from now until you reach your full potential
Duration 8:15-10:20am
Stretching 10 minutes
Squats
135lbs x 12 x 2
175lbs x 12
205lbs x 12 x 2
225lbs x 10
Legpress
300lbs x 15
400lbs x 15
500lbs x 15
580lbs x 10
650lbs x 10
700lbs x 10
Leg extensions
200lbs x 12 x 5
Leg curls
150lbs x 12
130lbs x 15 x 3
Cable hamstring extension
100lbs x 20
130lbs x 15 x 2
Standing Calf raises
600lbs x 25 x 2
700lbs x 20 x 2
800lbs x 15 x 3
walk home 20 minutes
Duration 8:40-10:30am
Stretching 10 minutes
Cable crunches 2 sets
weighted leg raises 3 sets
3 way side bends 50 reps per side
Machine crunches
Warm up: Incline BP and Machine pullover
155lbs x 25 / 40lbs x 15
155lbs x 20 / 70lbs x 15
HS press
270lbs x 12
310lbs x 12
380lbs x 10
420lbs x 7
Incline DB press
70lbs x 15
80lbs x 15
80lbs x 17
Machine flyes
130lbs x 12 x 3
Machine Dips
180lbs x 20
250lbs x 13
270lbs x 10
Low cable crossover
40lbs per side x 12
50lbs per side x 10 x 2
DB Arnold presses (slow rep cadence)
25lbs x 15 x 2 (standing)
30lbs x 12
35lbs x 10
Tricep pressdown
150lbs x 12 x 3
130lbs x 12 x 2 (rope)
walk home 20 minutes
Duration 10:00am-12:00pm
Stretching 15 minutes
Squats
135lbs x 12 x 3
175lbs x 12 x 2
205lbs x 12 x 2
225lbs x 10
245lbs x 6
265lbs x 3
285lbs x 3
300lbs x 4
Leg extensions
180lbs x 12 x 4
Leg curls
140lbs x 12 x 4
Seated calf raises
200lbs x 20 x 6
Walk home 30 minutes
May 2, 2014
Duration 8:10-10:15am
Stretching 10 minutes
Cable crunches 2 sets
weighted leg raises 2 sets
Hanging leg raises 2 sets
Swissball jacknife 2 sets
BB rows
135lbs x 12 x 2
175lbs x 12 x 2
205lbs x 10
225lbs x 10
245lbs x 8
Wide pullups: BW x 20
HS rows (underhand)
260lbs x 15
300lbs x 10
320lbs x 8
HS rows (Neutral)
320lbs x 10 x 2
260lbs x 15
Underhand pulldowns
150lbs x 15
170lbs x 12
190lbs x 10
Neutral grip pulldowns
170lbs x 12 x 3
Smith wide upright rows
70lbs x 12
40lbs x 15 x 3
DB Arnold presses (slow rep cadence)
30lbs x 15 x 4
Reverse pec deck
130lbs x 12 x 3
DB Side raises superset with front raises (3 sets)
25lbs x 20 / 25lbs x 15 per arm
Cable rope curls
120lbs x 12 x 3
Incline DB curls
35lbs x 10 x 4
Hammer curls
40lbs each x 10
50lbs each x 8
walk home 20 minutes
Duration 4:30-6:20pm
Stretching 10 minutes
Walk / jogging 10 minutes
Sprints intervals (100-200yards) 30 minutes
Basketball drills 10 minutes
20 minutes rest
Sprints again (150-300 yards) 30 minutes
Zero...
5th Gear...
NoS...
Sarap magpawis ngayon kasi mainit hehe
Oo bro, usually pag speed day or basketball LBJ from top to bottom ako para kunwari sumasapi sya sakin
Duration 8:10-10:30am
Stretching 10 minutes
Cable crunches 2 sets
weighted leg raises 2 sets
Hanging leg raises 1 set to failure
Trapbar Deadlift
215lbs x 15
285lbs x 15
325lbs x 15
**CR break 10 minutes (constipated)
365lbs x 15
410 x 1 only (sobrang dulas dahil sa pawis at walang chalk)
365lbs x 12
DB shoulder press
60lbs x 25 x 2
70lbs x 20 x 2
80lbs x 16
HS press
330lbs x 12
360lbs x 10
410lbs x 7
410lbs x 7 + 2 forced reps
Neutral grip pullups
BW x 15
BW+20lbs x 12
BW+35lbs x 10 x 2
Dips
BW x 15
BW+60lbs x 20
BW+80lbs x 15
BW+100lbs x 12
Behind the neck pullups superset with Smith wide upright rows
BW x 12 / 40lbs x 12 (2 sets)
BW x 12 / 60lbs x 10
walk home 20 minutes
Duration 8:40-10:40am
Stretching 10 minutes
Legpress
300lbs x 30
400lbs x 25
500lbs x 20
590lbs x 15
630lbs x 12
700lbs x 8
Squats
135lbs x 15
175lbs x 15
225lbs x 12
265lbs x 8
285lbs x 5
Leg extensions
200lbs x 15 x 4
Leg curls
150lbs x 15 x 4
Seated calf raises
160lbs x 20 x 4
Standing Calf raises (slow rep cadence/toes in)
300lbs x 25 x 4
Walk home 20 minutes
Duration 9:00-10:15am
Stretching 10 minutes
Deadlift
150lbs x 15
250lbs x 15
260lbs x 15
300lbs x 8
330lbs x 5
One arm DB rows
80lbs x 15
100lbs x 15
120lbs x 10
Neutral grip pullups
BW x 15 x 3
Seated Cable rows
140lbs x 20
180lbs x 15 x 2
Preacher curls
80lbs x 10
60lbs x 12
70lbs x 12
80lbs x 10
Duration 9:20-10:15am
Legpress (3 foot placement variations)
200lbs x 100plus
Squats
130lbs x 20
180lbs x 20
230lbs x 10
230lbs x 11
Legpress (3 foot placement variations)
200lbs x 100
Calf presses
400lbs x 25
500lbs x 20 x 5
Duration 9:00 -10:40am
Stretching 10 minutes
Incline BP superset with Cable crunches
135lbs x 50 / 110lbs stack x 60
175lbs x 25 / 110lbs stack x 50
205lbs x 14 / 110lbs stack x 30
225lbs x 9
InclineDB press
80lbs x 16
80lbs x 18
Machine flyes superset with Machine crunches
130lbs x 15 / 30 reps (4 sets back & forth no rest in between)
HS press (decline angle)
340lbs x 15
380lbs x 12 x 2
Standing DB Arnold press
25lbs x 15-20 superset with smith upright rows 40lbs x 12 (2 sets)
35lbs x 15 superset with side laterals 25lbs x 15 (2 sets)
40lbs x 15
Side laterals superset with front raises
25lbs x 15 / 25lbs x 15 (3 sets per side)
Reverse pec deck
120lbs x 15 x 3
Dip machine
180lbs x 20
220lbs x 18
Tricep pressdown
140lbs x 15
160lbs x 12 x 2
DB curls
40lbs x 15 x 4 per arm
Hammer Curls
50lbs each to failure
walk home 20 minutes
Duration 3:50-6:00pm
Walk / jogging 40 minutes
Basketball drills 30 minutes
Sprints intervals (120-200yards) 60 minutes
Duration 4:30-8:10pm
Stretching 10 minutes
Cable crunches 3 sets
Weighted leg raises 3 sets
Trapbar Deadlift
225lbs x 18
285lbs x 15
365lbs x 15
405lbs x 8
405lbs x 7
DB shoulder press
60lbs x 20 x 2
70lbs x 15 x 2
80lbs x 12
HS press
340lbs x 15 x 2
410lbs x 8 x 2
Neutral grip pullups
BW x 15
BW+20lbs x 12
BW+35lbs x 10
Dips
BW+70lbs x 20
BW+90lbs x 15
BW+110lbs x 12
Underhand pullups
BW+20lbs x 12
BW+35lbs x 10
CGBP
135lbs x 18
175lbs x 15
205lbs x 12
225lbs x 8
225lbs x 5
Standing Arnold press
25lbs, 30lbs, 35lbs, 40lbs, 45lbs (12-15 reps each)
Side laterals
25lbs x 15 x 4
Chest supported rear delt rows
40lbs x 20
60lbs x 15
70lbs x 13
80lbs x 10
front raises
25lbs each x 12 x 2
50lbs plate x 12 x 2
Incline DB curls
40lbs x 10 x 4
15 minutes break (drink protein shake+juice)
HS rows (neutral grip)
260lbs x 15
300lbs x 12
340lbs x 8
HS rows (Overhand grip)
340lbs x 8 x 2
wide pullups BW x 12
Dip Machine
210lbs x 17
250lbs x 12
290lbs x 8
Dragon flags 3 sets
Machine crunches 1 set to failure
Walk home 20 minutes
May 13, 2014
Duration 9:15-10:15am
Legpress
200lbs x 30
300lbs x 20
420lbs x 12
500lbs x 12
Squats
130lbs x 15
170lbs x 15
200lbs x 12
200lbs x 15
240lbs x 8
240lbs x 10
Calf presses superset with hamstring cable extensions
420lbs x 30
550lbs x 20
550lbs x 25 / 50lbs x 20 (3 sets)
550lbs x 20 / 70lbs x 15
Duration 9:15-10:00am
Walk 45 minutes
Duration 9:20-10:40am
Stretching 10 minutes
Legpress
230lbs x 20
340lbs x 20
470lbs x 15
Squats
130lbs x 15
170lbs x 15
200lbs x 12
240lbs x 8
260lbs x 8
Sumo Deadlift
270lbs x 8
300lbs x 8
330lbs x 8
Legpress
510lbs x 12
610lbs x 12
Calf presses
510lbs x 30 x 6
Seems ngayon ko lang nakita 'to. Mind if I ask, [size=x-small](correct me if I am wrong)[/size] bakit parang ginawa mo yung working sets ng Leg Press after two exercises?
Duration 8:30-10:40am
Stretching 10 minutes
Cable crunches 3 sets
Weighted leg raises 3 sets
Machine crunches 3 sets
Decline BP
135lbs x 15
175lbs x 15
205lbs x 15
225lbs x 15
245lbs x 12
275lbs x 9
305lbs x 4
Incline DB press
70lbs x 25
70lbs x 20
80lbs x 15 x 2
Machine flyes superset with Underhand pulldowns
130lbs x 15 / 150lbs x 15
130lbs x 15 / 170lbs x 12
130lbs x 15 / 190lbs x 10
Chest supported DB rows
70lbs x 15 x 3
Standing Arnold press
35lbs x 12 x 3
Smith wide upright rows
40lbs x 12 x 3
Rope pressdown
130lbs x 15 x 2
150lbs x 12 x 2
Incline DB curls
40lbs x 10 x 4
Walk home 20 minutes
Weird ng incline at position ng decline bench, I always lower the incline kasi I feel like I'm doing guillotine presses sa bench na yun