Baka saturday, inquire muna ako kung ano mga gamit nila. Kainis kasi minsan kung ano yung program ko yun pa ang hindi ko magawa sa mga pinuntahan kong gym last week. Nung lower body hindi ko magamit yung squat rack kasi nilagay sa sulok (halatang no leg days sa gym na yun) tapos nung upper body ko bitin sa DB kasi hangang 80lbs lang. Malas sayang bayad at pagdayo ko!Baka malapit ka lang dyan sa palanan fitness baka pwde mo tignan mga gamit nila or kunan mo pics hehe
Oct 25 : CHEST DAY :Bench: plus Triceps
Duration : 85mins
Incline BB Press - 50x20, 100x10, 120x8, 140x4, 140x3
Flat BB Press - 50x20, 120x10, 140x8, 150x4, 150x6(5th to 6th my spot kaya badtrip haha di nman ksi ako mahilig magpa-spot kaya dinagdagan ko n lng dn reps)
Decline BB Press - 70x15, 120x10, 150x6, 150x6 SS w/ Assisted Dips - 100x12, 100x12, 100x12
Crossover - 50's x 12, 60's x10, 70's x 7, 50's x 10
Close-Grip BP (decline) - 60x15, 70x10, 100x6
Vbar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sts
Skullcrusher - 30x12, 40x10 (Heavier Bar , bago ksi . kala ko tuloy oly bar gamit ko )
Lying DB Tricep Extension - 15x12, 20x8
KickBack - 15x12x2
-sabog triceps ko :flex: mas ok talaga kapag mas malaki tri's kaysa bi's
- The BEST Leg Day evahhh ! :flex: haha ang hirap pa rin talga mag lunges , nagtry ako ng BB Lunges ansakit naman sa traps ksi ang bigat
Mukhang inspired na inspired tayo bossing, Ok yan keep it up... Kahapon din nag legs ako sarap hahaha. Butii na lang rest day ko ngayon, Swabeng swabe tama sakin.
@monch, makapal naman e. kapag namaga to angat na angat . kapalan pba?
@barako, usual legday ko yan bro. nagdagdag lng ako ng abwork ska ng lunges. kasi ang ikli ng program ko e. ahaha saka gusto ko ng matinding DOMS kaso wala -_- saglitan lng lagi
bulk bulk-an lang ako sir monch e haha dko rin naman kasi naccheck ung kain/diet ko. basta kain lang ng kain.
depende sa bigat yatez ahahaNov 2 : Back & Biceps
Duration: 60mins
Deadlift - 100x15, 150x8, 200x4, 200x4
T-Bar Row - 75x15, 100x10, 125x8
Wide Grip Lat Pulldown - 70x15, 110x8, 120x4
CG Lat Pulldown - 110x12, 120x6
Straight arm Lat pulldown - (50x14,80x7,50x14) no rest, count as 1 set. did 2
EZ Bar Curl (wide) - 20x15, 40x10, 50x5, 50x5
Incline DB curl - 15's x10, 20's x8
Hammer Curl - 15's x15, 25's x8
Standing DB curl - (5's x15,10's x10, 20's x5) no rest .
then deload naman (20's x5, 10's x10, 5's x15) no rest , count as 1 set sa dalawang yan, I did 2
hndi ko kasi alam kung may term ba sa ganyan e :huh
--tinatamad na akong magDL :duh: gusto ko kasing maturuan kung tama ung ginagawa ko. baka kasi mali. ako lang naman kasi nag DL dun sa gym namin. puro chest at shoulder day madalas.
BTW tumataba naman ako kaya puro endurance/cardio ako kasi dumadalas ung cheat ko. lalo na bukas may lechon at paniguradong isang linggong lechon ang ulam nmen , variation na lang sa pagkakaluto :yahoo:
Comments
dko alam bakit konti gym jan. lalo na sa paligid ng CnC wala akong alam na gym . sge try ko magtanung tanong jan sir vinch malapit sa lugar m
kelan ka dayo? try ko pumunta haha
malayo pero. try ko
sa Palanan ko unang gagawin yan. haha
Duration: 70mins
Deadlift - 70x12, 140x10, 190x6, 210x4, 240x2
T-Bar Row - 75x15, 100x10, 125x8
Wide Grip Lat Pullldown - 70x16, 110x12, 130x6
Cable Row - 90x15, 130x8
1 Arm DB row - 50's x8, 60x6x2
Straigh arm pushdown (bent @90 degrees) - 60x15, 100x8
4 exercise for Arms Tri's and Bi's Superset with 2sets only
Tricep Pushdown- 100x15, full stack x 10 SS w/ Incline DB curl - 15's x12, 20's x8
Cable extension - 60x15, 80x10 SS w/ DB Curl - 20's x12, 25's x8
EZ Bar Tricep Extension - 40x15, 60x10
Hammer Curl - 25's x12 , 30's x10
Tricep KickBack - 15's x15, 20's x12 SS w/ Concentration Curl - 20's x12, 25's x8
-- one of the best WO for my back
last day for my 6th month straight gym subscription . hohoho :yahoo:
Duration : 75mins
Flat Flies - 20's x12, 35's x10, 30's 10
Incline DB Press - 30's x16, 40's x12, 50's x10, 60's x8
Flat BB Press - 100x12, 120x10, 140x6
Decline BB Press - 100x15, 140x10, 150x6 SS w/ Assisted Dips - 100x12, 100x12, 100x12
PullOver - 50's x8x3
Close-Grip BP - 50x15, 70x10, 100x4
Vbar Pressdown - 50x20,100x10,50x15 (no rest and considered 1set) did 3sts
Lying DB Tricep Extension - 10's x12, 15's x8
Skullcrusher - 30x15, 40x12
Rope Pressdown - 50x10, 70x8, 40x8
KickBack - 10's x10x2
-- just started my 7th month gym :sport:
I changed my WO program
1st day- Chest & Tri's
2nd day - Back & Bi's
3rd day - Legs & Shoulder plus traps
Duration: 60mins
Deadlift - 100x15, 150x10, 200x5, 200x3
T-Bar Row - 75x15, 100x10, 125x8
Wide Grip Lat Pulldown - 70x15, 100x12, 120x6
CG Lat Pulldown - 100x12, 120x6
1 Arm DB row - 50's x8, 60x6x2
EZ Bar Curl (wide) - 30x16, 40x8, 50x6 SS w/ DB Curl - 10's x16,x8,x6
Incline DB curl - 15's x8, 20's x8
Concentration Curl - 20's x 8 reps x 2sets
Hammer Curl - 15's x10, 20's x8
-- hirap ng kapos tulog
Duration : 50 mins
Seated BB Press - 50x10x2 (back)
50x10, 70x8, 90x5, 90x6 (front)
Side Lateral - 10's x15, 15's x10, 15's x10, 10's x 15
Rear Delt -10's x12, 15's x8, 15's x8
Wide BB Shrugs - 100x15, 120x12, 150x10
DB Shrugs - 35's x15, 45's x15, 60's x15
Upright row (EZ curl) - 20x15, 50x12, 60x6
-- didn't do legs kasi may training daw kami ng basketball tom
bakit kaya sumasakit ung left shoulder ko kapag full shoulder program ko, ung RC kaya un?
Seated BB Press - 50x10x2 (back)
form problem or ROM not compatible for your structure.
ok nman kapag upright row ska Shoulder presses na exercise
Duration : 85mins
Incline BB Press - 50x20, 100x10, 120x8, 140x4, 140x3
Flat BB Press - 50x20, 120x10, 140x8, 150x4, 150x6(5th to 6th my spot kaya badtrip haha di nman ksi ako mahilig magpa-spot kaya dinagdagan ko n lng dn reps)
Decline BB Press - 70x15, 120x10, 150x6, 150x6 SS w/ Assisted Dips - 100x12, 100x12, 100x12
Crossover - 50's x 12, 60's x10, 70's x 7, 50's x 10
Close-Grip BP (decline) - 60x15, 70x10, 100x6
Vbar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sts
Skullcrusher - 30x12, 40x10 (Heavier Bar , bago ksi . kala ko tuloy oly bar gamit ko )
Lying DB Tricep Extension - 15x12, 20x8
KickBack - 15x12x2
-sabog triceps ko :flex: mas ok talaga kapag mas malaki tri's kaysa bi's
Duration: 40mins
T-Bar Row - 75x15, 100x12, 100x10, 100x10, 100x10
BB Row - 70x10, 90x8, 90x8
Wide Grip Lat Pulldown - 70x12, 100x10, 100x10
CG Lat Pulldown - 70x12, 100x10
Straight Arm Lat Pulldown - 50x15, 70x12, 80x10
EZ Bar Curl (wide) - 20x16, 40x10, 50x5 50x5
Hammer Curl - 10's x15, 20's x12, 20's x12
Concentration Curl - 20's x 6 reps x 2sets
Preacher Curl - 30x12, 40x8
-- no DL's for today :huh
Duration : 60 mins
Circuit training for abs
Seated BB Press - 50x12x2 (back)
50x12, 70x8, 90x2, 90x2 (front)
Side Lateral - 10's x12, 10's x12, 15's x10
Rear Delt -10's x12, 10's x12, 15's x8
Arnold Press - 25's x12, 35's x8
Seated BB Shrugs - 90x15, 110x15, 130x12
Upright row (EZ curl) - 40x12, 60x8, 60x8
Calf Raise - 100x15, 100x15, 150x15, 150x15, 150x5
-- tapos laba laba pang gym na damit :flex: sakit n nga ng balikat lalo pang sumakit hahaha
Duration : 1hour
Circuit abwork
Squats (smith's machine only) - 50x15, 100x12, 150x8, 200x4, 100x12
Leg extension - 50x20, 75x15, 100x15, 125x8, (100x5, 75x10, 50x15, 25x20 - Drop set)
Leg Curl - 50x15, 75x8, 75x8, 50x20
BB Lunges - 50x8,6,8
Calf Raise (smith's) - 100x16, 150x15, 150x15, 150x15, 150x15
- The BEST Leg Day evahhh ! :flex: haha ang hirap pa rin talga mag lunges , nagtry ako ng BB Lunges ansakit naman sa traps ksi ang bigat
Mukhang inspired na inspired tayo bossing, Ok yan keep it up... Kahapon din nag legs ako sarap hahaha. Butii na lang rest day ko ngayon, Swabeng swabe tama sakin.
@barako, usual legday ko yan bro. nagdagdag lng ako ng abwork ska ng lunges. kasi ang ikli ng program ko e. ahaha saka gusto ko ng matinding DOMS kaso wala -_- saglitan lng lagi
ung DOMS ng legday ko sa hamstrings saka glutes ang tama
Duration : 70mins
Incline BB Press - 50x20, 100x10, 120x8, 140x4, 140x3
Flat DB Press - 30's x12, 40's x12, 50's x10, 60's x6, 60's x8
Assisted Dips - 100x15, 100x15, 100x15, 120x12
Crossover - 50's x 10 x 3sets
Pullover - 50x12, 50x12, 60x10
Close-Grip BP - 50x15, 70x12, 100x5, 100x6
Vbar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sets
Lying DB Tricep Extension - 15x8, 15x8
Rope Pressdown - 40x10, 40x10
KickBack - 10x12, 15x10
--masarap talaga sa pakiramdam kapag may mga taong
nagccompliment :lol kahit ung konting improvement mo pinapansin
Back and biceps day
depende sa bigat yatez ahahaNov 2 : Back & Biceps
Duration: 60mins
Deadlift - 100x15, 150x8, 200x4, 200x4
T-Bar Row - 75x15, 100x10, 125x8
Wide Grip Lat Pulldown - 70x15, 110x8, 120x4
CG Lat Pulldown - 110x12, 120x6
Straight arm Lat pulldown - (50x14,80x7,50x14) no rest, count as 1 set. did 2
EZ Bar Curl (wide) - 20x15, 40x10, 50x5, 50x5
Incline DB curl - 15's x10, 20's x8
Hammer Curl - 15's x15, 25's x8
Standing DB curl - (5's x15,10's x10, 20's x5) no rest .
then deload naman (20's x5, 10's x10, 5's x15) no rest , count as 1 set sa dalawang yan, I did 2
hndi ko kasi alam kung may term ba sa ganyan e :huh
--tinatamad na akong magDL :duh: gusto ko kasing maturuan kung tama ung ginagawa ko. baka kasi mali. ako lang naman kasi nag DL dun sa gym namin. puro chest at shoulder day madalas.
BTW tumataba naman ako