sir yates, may question lang ako. base sa log nyo ng WO nyo, chest/tri's magkasama.. pero minsan tri's at bi's; kelan nyo po ginagawa yung ganong training? pag tapos ba ng chest/tri's this week then next week yung bicep at triceps naman combo nyo? salamat
Split ko back, chest, delts legs, arms, nag tri tri's ako pag chest day pag alam kong naka recover na tri's ko nung arm day, pero pag medjo sore pa di ako pinipilit, pag nag tri's ako after mag chest usually high reps saka mga 8-12 sets lang pag arm day ko ang tri's ko umaabot ng 20-24 sets and mag ka-iba exercise ko sa arm day and chest/tri's na day pero minsan parehas din pipili lang ako ng 2-3 exercises kung anong part ng tri's ko lagging yun yung mas mag fofocus ako.
Salamat sa pag papaliwanag sir yates ;-) pag iicipan ko mamaya kung paano ko isasali sa split ko ung may dedicated day para sa arms :-) yung sa legs kasi nabigyan ko na un payo rin ni sir bd :-) salamat ulit
lol, masyado ka OA bro. GWO lang tol, no violence saka wala ko pakelam sa gulo nyo. Ang sakin lang, kung sino much better sa lifting stats nyo.. so in a sense taga pasay lang ako , walking distance lnag gym ke vinch baclaran ka lang then buhat tayo sir!
wala ko ako laban sa abs nyo ser.. gwo lang po para matapos na hinanakit mo at ni yates sa stats na yan hehe
hahaha bro im from mindanao. zamboanga del sur to be specific. i lift, i have my own goal, i understand he has his own. but yung hahamunin ka agad ng suntukan for a very silly joke was not right and i have observed yatez is mocking ung ibang mga newcomer na humihingi ng advices dito. were just keyboard warriors in the net. :lol pikonan lang ang labanan. GWO is impossible bro dukha lamang ako. walang pamasahe except kung papadala ng pera si yatez para makapunta naman ako jan. :lol joke lang ayoko talagang ma setup. :lol
Comments
Gold's Marikina
Back
Pull-ups
BW x 8
BW x 6
BW x 6
BW x 5
Conv. DL (improved grip lol)
Bar x 10
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
Lat Pull-down
145 x 15
175 x 15
205 x 15
235 x 15
BB Row
Bar x 10
115 x 12
135 x 10
155 x 10
185 x 8
T-Bar Row
65 x 15
110 x 12
155 x 10
180 x 8 drop 155 x 12 110 x 15
Hammer Strength Row (Close Grip)
45ea x 15
70ea x 12
90ea x 10
115ea x 8
Cable Row (Wide)
77 x 15
88 x 15
99 x 15
Stack x 12
V-Bar Straight Arm Pull-down
38.5 x 12 x 4
editing skills of peace
nice lats improvement. nice side flabs din sumabay sa opposite angle ng lats
GJ brah mag cut ka na FEB na!
so hindi na xa v shape? x shape na kc may opposite angle :lol
First blood!
2/4/14
Gold's Marikina
Delts/Traps
Warm up:
RC Ex.
DB Wrist Rotations
Elbow/Forearm Stretching
Face Pulls
Seated BB Press
Bar x 12 x 3
95 x 12
115 x 10
135 x 8
145 x 5 drop 95 x 8 drop 65 x 12
DB Front Raises
10 x 20
15 x 15
20 x 12
25 x 12
Selectorized Shoulder Press ( Facing Back Pad )
70 x 15
100 x 12
115 x 10
130 x 8 drop 45 x 20
Monkey Raises
20 x 15
25 x 15
30 x 12
30 x 12
Cable Upright Row (Wide Grip)
27.5 x 15
33 x 12
38.5 x 12
44 x 12
Cable Side Laterals
11 x 15 x 4
Chest Supported Row
25 x 15
30 x 12
35 x 12
40 x 12
Rev. Cable X-over
20 x 15
25 x 12
30 x 12
35 x 12
DB Shrugs
45 x 15
55 x 12
65 x 12
75 x 10
Hammer Strength Seated Shrugs ( Back Grip)
100 x 12 x 4
Done
naku bro jettie ggawin nyo pa akong vhong navarro :lol punta ako bahay nyo dala ako foods?
wala ko ako laban sa abs nyo ser.. gwo lang po para matapos na hinanakit mo at ni yates sa stats na yan hehe