4 exercise for Arms Tri's and Bi's Superset with 2sets only
Decline Skullcrushers - 30x16, 40x10, 50x8 SS w/ EZ bar curl - 30x16, 40x10, 50x8 (:arghh: not sure with my stats nakalimutan ko)
Cable Pushdown- 60x20, 100x8 SS w/ Incline DB curl - 20's x10, 25's x4
Tricep Pushdown- 100x12, full stack x 6 SS w/ Standing DB Curl - 25's x10, 25's x8
Incline Lying extension DB - 15x12, 20x8 SS w/ Concentration Curl - 15x12, 20x8
Flat DB Flies - 20's x12, 20's x 12, 25's x 10
Incline DB Press - 35's x16, 40's x12, 50's x10, 60's x6
Flat BB Press - 100x12, 120x8, 120x8, 150x3, 150x4
Decline BB Press - 100x10, 120x8, 120x7, 140x4, 140x3
Close-Grip BP - 60x12, 80x10, 100x4, 100x4
OHP - 50x16, 70x8, 80x4, 50x8
Side lateral - 10's x12 , 5's x 12, 15's x10
Rear Delt - 5's x12, 10's x10, 10's x10
Shrugs - 50's x 20, 60's x 20, 60's x 15
Tricep PushDown - feel sets only.
-- another bad workout :banghead: mukhang rest day n ang kailangan.Pahabol lang.. masarap pala ang half scoop of Mutant whey plus half scoop PM7 ! Nomnomnom.
Sir Masala maker, feel sets ? Ung parang last set sa workout na light lang para dama mo ung reps kasi kapag heavy na minsan, nag sstruggle tayo sa form. So minsan nagbabawas tau , feel sets ata tawag dun...
Deadlift - 70x16, 140x10, 200x6, 220x5
BB Row - 70x12, 120x6, 120x6
Wide Grip Lat Pullldown - 50x16, 70x16, 120x6
Close Grip Lat Pulldown - 70x10, 120x6
1 Arm DB row - 45's x10, 50's x8, 60's x4
DB row (simultaneous) - 20's x10, 20's x10, 25's x 8 (3sec pause at contraction)
4 exercise for Arms Tri's and Bi's Superset with 2sets only
Skullcrushers - 30x16, 50x8 SS w/ EZ bar curl - 30x16, 50x8
Tricep Pushdown- 100x15, full stack x 10 SS w/ Incline DB curl - 15's x12, 25's x6
Cable Pushdown- 80x10, 1000x8 SS w/ Hammer Curl - 20's x10, 30's x6
DB Kickback (simultaneous) - 15's x10, 15's x8 SS w/ Standing DB Curl - 15's x10, 25' x 8
-- learning how to DL correctly and got drained on BB Row, my body is not used to it ..
-- IDK why does my underarm hurts, hindi naman sya kulani or something parang laman hayy..
Finals Week na namin kaya last gym muna =( Friday pa ang balik.
Today was my 4th Half Marathon RUPM
Unofficial time of 2hours and 27mins. Was a No Pain No Gain Run, cause I had cramps from thighs to toe, but I still managed to finish it with a deficit of 5mins from my last milo run.
oo half lng un. 42.195 ung full marathon
habang naghihintay kami sa mga nagmarathon namin na kasama naka 7 akong boiled eggs at half chicken na lunch. hahaha
maraming tumatakbo dun na naghuhubad pa, makita lang katawan nila LOL
oo nga e. pero nagdagdag naman ako nang intake ng pagkain 1-2 days before mag run. para hindi masyadong deficit aabutin.mamayang gabi ako babawi, pahinga na muna ngayon hehe.
Problem lang talaga sa marathon or any endurance activities eh you are inhibiting your body from growing big. It's on the extreme opposite side of the spectrum versus getting big, lean and mean. You won't grow big no matter how much you eat if you are doing these kinds of ultra endurance activities, it is just physiologically impossible.
Comments
Duration : 65mins
Incline DB Flies - 10's x 15, 20's x13, 25's x 8
Incline DB Press - 25's x 16, 40's x 12, 50's x 10, 60's x 7
Flat BB Press - 70lbs(warm up), 120x10, 140x4, 150x3
Decline BB Press - 120x12, 140x8, 140x8
DB Pullover - 40x10. 50x8, 60x6
Close-Grip BP - 50x12, 70x8, 100x5
Standing DB Shoulder Press - 15's x 20, 30's x 10, 35's x 7
Side lateral - 10's x 12, 10's x 12, 15's x 8
Shrugs - 40's x 12, 50's x 10, 60's x 10
--- Lesson learned : BRING EARPHONES so that no one will bother to talk to you.
Dami na kasing bading na nagbubuhat sa gym namin. ang ingay pa
Duration: 1hour
Deadlift - 50x20, 100x12, 150x8, 200x5, 220x4, 250x1 (PR) :flex:
T-Bar row - 50x16, 75x12, 100x8
Wide Grip Lat Pullldown - 70x16, 100x6, 100x6
Close Grip Lat Pulldown - 70x16, 100x6
DB row (one side) - 50's x8, 60's x4, 60's x4
4 exercise for Arms Tri's and Bi's Superset with 2sets only
Decline Skullcrushers - 30x16, 40x10, 50x8 SS w/ EZ bar curl - 30x16, 40x10, 50x8 (:arghh: not sure with my stats nakalimutan ko)
Cable Pushdown- 60x20, 100x8 SS w/ Incline DB curl - 20's x10, 25's x4
Tricep Pushdown- 100x12, full stack x 6 SS w/ Standing DB Curl - 25's x10, 25's x8
Incline Lying extension DB - 15x12, 20x8 SS w/ Concentration Curl - 15x12, 20x8
Nakakamis magka-abs =(
January na mag-cut hanggang summer !
Squats (smith's machine only) - 50x20, 100x15, 150x10, 200x7, 220x5 (PR)
Front Squats - 50x15, .......
Leg extension - 60x20, 100x10, 100x10, 60x10, 60x10, 60x12
circuit exercise for Abs 3-4 exercises no stop for 4sets 'til failure
--- mejo nawala ung gana ko :duh::duh: dahil sa Front Squats, mahirap pala gawin un sa Smith Machine ang hirap ihook.
BAD WORKOUT :banghead: buti na lang naka PR sa Squats...
Duration : IDK :duh:
Flat DB Flies - 20's x12, 20's x 12, 25's x 10
Incline DB Press - 35's x16, 40's x12, 50's x10, 60's x6
Flat BB Press - 100x12, 120x8, 120x8, 150x3, 150x4
Decline BB Press - 100x10, 120x8, 120x7, 140x4, 140x3
Close-Grip BP - 60x12, 80x10, 100x4, 100x4
OHP - 50x16, 70x8, 80x4, 50x8
Side lateral - 10's x12 , 5's x 12, 15's x10
Rear Delt - 5's x12, 10's x10, 10's x10
Shrugs - 50's x 20, 60's x 20, 60's x 15
Tricep PushDown - feel sets only.
-- another bad workout :banghead: mukhang rest day n ang kailangan.Pahabol lang.. masarap pala ang half scoop of Mutant whey plus half scoop PM7 ! Nomnomnom.
[size=large]BTW, May benefit/s ba ang feel set/s ?:huh
anyone can answer ..[/size]
Sir Masala maker, feel sets ? Ung parang last set sa workout na light lang para dama mo ung reps kasi kapag heavy na minsan, nag sstruggle tayo sa form. So minsan nagbabawas tau , feel sets ata tawag dun...
Tama ba? Haha anyone can correct me if I'm wrong
Duration: 1hour and 15mins
Deadlift - 70x16, 140x10, 200x6, 220x5
BB Row - 70x12, 120x6, 120x6
Wide Grip Lat Pullldown - 50x16, 70x16, 120x6
Close Grip Lat Pulldown - 70x10, 120x6
1 Arm DB row - 45's x10, 50's x8, 60's x4
DB row (simultaneous) - 20's x10, 20's x10, 25's x 8 (3sec pause at contraction)
4 exercise for Arms Tri's and Bi's Superset with 2sets only
Skullcrushers - 30x16, 50x8 SS w/ EZ bar curl - 30x16, 50x8
Tricep Pushdown- 100x15, full stack x 10 SS w/ Incline DB curl - 15's x12, 25's x6
Cable Pushdown- 80x10, 1000x8 SS w/ Hammer Curl - 20's x10, 30's x6
DB Kickback (simultaneous) - 15's x10, 15's x8 SS w/ Standing DB Curl - 15's x10, 25' x 8
-- learning how to DL correctly
BTW CONGRATS to PHIL HEATH for 3peat MR. O,
Duration: 60mins
Incline BB Press - 50x16, 100x12, 140x6, 140x5
Flat BB Press - 100x12, 140x8, 150x5 plus DB Press 60's x6
Decline BB Press - 100x12, 140x8, 160x4
Close-Grip BP - 50x14, 70x10, 90x6
Squats (smith's machine only) - 50x16, 150x8, 200x4
Calf Raise (smith's machine only) - 200x10reps x 3sets
-- IDK why does my underarm hurts, hindi naman sya kulani or something parang laman hayy..
Finals Week na namin kaya last gym muna =( Friday pa ang balik.
1st Day: CHEST, SHOULDERS, TRICEPS
2nd Day: Back, Biceps
3rd Day: Legs, Abs
ok ba to mga sir?
--and I'm still suffering from Impetigo :banghead:
nakakabwisit tong skin disease na to
Saka wag na wag mo palang kamutin/galawin!!!
mukang gumagaling na nga e.
ang bagal ng oras kapag hindi nakakapag gym haha
Today was my 4th Half Marathon
Unofficial time of 2hours and 27mins. Was a No Pain No Gain Run, cause I had cramps from thighs to toe, but I still managed to finish it with a deficit of 5mins from my last milo run.
Hoping that tomorrow I can now hit the gym again
Gj brah now eat a lot sayang ang gainzzzzz
habang naghihintay kami sa mga nagmarathon namin na kasama naka 7 akong boiled eggs at half chicken na lunch. hahaha
maraming tumatakbo dun na naghuhubad pa, makita lang katawan nila LOL
kaya yn sir yatez, training lang tlga
Case in point: Lance Armstrong
To think nag roids pa un at HGH pa
masakit lang sa bulsa magganun sir yatez, buffet ng buffet e run p nga lang nasa 900 pataas na ang registration ng half marathon e
sir monch, dun nya kasi tinutok talaga ung roids nya hindi sa bodybuilding hehe.
--iba iba kasi tayo ng hilig e. parang point of view lang, iba iba din. but our goal is only the same, to be better and live healthy.