Rest day padin bukas nako mag buhat barado ilong ko.
food
2pcs cheezy bacon mushroom burger (cheezy mushroom lang daw sabi ni mon LOL)
2 Large fries
2pcs double down
2 large kfc fries
300g rice
12oz chicken breasts
to be continued pa
Ba't ako di mag vit c koya? ahaha, mga next next week ko simulan 7 tabs lang naman to hati kami ni mon ahaha. Baguhin ko nga mga luto ko pag ka take ko at kuha mga saging gatorade at bj haha.
1/24/13
Gold's Marikina - late night buhat, reduced volume and went heavier sinisipon pa ko solid irap huminga sa sets lol.
Chest/Tri's
Flat DB Press
35 x 15
50 x 12
65 x 10
75 x 7
Incline BB Press
Bar x 12
Bar x 12
95 x 12
115 x 12
135 x 10
155 x 10
I was getting injured doing dy style of training so i went to training with volume worked better for me i really just like dorians back haha too bad you cant change your username
I was getting injured doing dy style of training so i went to training with volume worked better for me i really just like dorians back haha too bad you cant change your username
Hmmm you seem rather young to be getting injured so quickly from a DY type of workout. Perhaps you wasn't warming up enuff? Either way, stick with what works for you as you already know.
Comments
food
2pcs cheezy bacon mushroom burger (cheezy mushroom lang daw sabi ni mon LOL)
2 Large fries
2pcs double down
2 large kfc fries
300g rice
12oz chicken breasts
to be continued pa
1/24/13
Gold's Marikina - late night buhat, reduced volume and went heavier sinisipon pa ko solid irap huminga sa sets lol.
Chest/Tri's
Flat DB Press
35 x 15
50 x 12
65 x 10
75 x 7
Incline BB Press
Bar x 12
Bar x 12
95 x 12
115 x 12
135 x 10
155 x 10
Hammer Strength Decline Press
110 x 12
160 x 12
180 x 12
230 x 10
Dip Machine
100 x 15
130 x 15
Stack x 15
Stack x 12
V-Bar Press-down
73.5 x 12
83.5 x 12
93.5 x 12
104.5 x 12
Rope Push-down
27.5 x 12
27.5 x 12
27.5 x 12
27.5 x 16
Done
Gold's Katipunan
Back
Pull-ups
BW x 8
BW x 6
BW x 6
BW x 6
Lat Pull-down
100 x 15
120 x 12
140 x 12
160 x 12
Hammer Strength High Row
140 x 15
190 x 12
240 x 12
270 x 12
Hammer Strength DY Row
90 x 15
140 x 12
190 x 12
210 x 12
DB Row
55 x 12
70 x 12
80 x 10
90 x 10
Done
Gold's Libis
Quicky Delts
Hammer Strength Shoulder Press
70 x 20
90 x 15
130 x 12
180 x 10
Monkey Raises
30 x 15 x 4
Cable Side Lateral
30 x 15 x 4
Rev. Pec Deck
55 x 15
70 x 15
85 x 15
100 x 12 drop set to the last stack
Rev. Cable X-over
30 x 15 x 4
Done
Gold's Marikina
Tri's/Bi's
One Arm Cable Reverse Push-down
11 x 20
16.5 x 15
22 x 12
22 x 12
Close Grip Bench Press
Bar x 15
Bar x 15
95 x 15
115 x 12
135 x 10
155 x 10
V-Bar Push-down
38.5 x 20
44 x 15
49.5 x 15
55 x 15
Reverse Straight Bar Push-down
33 x 20
38.5 x 15
44 x 15
49.5 x 15
Dip Machine/Tricep Press
115 x 20
130 x 15
145 x 15
160 x 15
EZ-Bar Curl
30 x 20
40 x 15
50 x 12
60 x 12
One Arm Machine Preacher Curl
55 x 12
55 x 12
55 x 12
55 x 12 drop set to x 30
Alternate DB Hammer Curls
20 x 15 ea
25 x 15 ea
30 x 15 ea
35 x 12 ea
Done
Hmmm you seem rather young to be getting injured so quickly from a DY type of workout. Perhaps you wasn't warming up enuff? Either way, stick with what works for you as you already know.
Btw, was kidding about the username siempre.
Gold's Marikina - Nag ka nakawan sa locker LOL!
Chest / Tri's - only went to failure on the last sets
Flat BB Bench
Bar x 15
Bar x 12
Bar x 12
110 x 12
135 x 10
155 x 8
185 x 5 strip 95 x 20
Incline DB Press
30 x 15
40 x 12
50 x 10
60 x 8
Decline BB Press
95 x 12
95 x 12
95 x 12
95 x 16
Decline Hammer Strength
110 x 12
140 x 12
160 x 10
180 x 10 strip 90 x 20
Cable Flyes
11 x 12
11 x 12
11 x 12
11 x 12
V-Bar Push-down
38.5 x 20
44 x 15
49.5 x 15
55 x 15
Over Head Rope Extension
22 x 20
27.5 x 15
33 x 15
38.5 x 15
Rope Press-down
22 x 15
22 x 15
22 x 15
33 x 12 / 27.5 x 16 / 22 x 21 /16.5 x 30
Done
Anyare? ... Commercial gym? Napasukan ba?
Eh ikaw nabiktima ka ba?