Tinginan pa sakin mga tao sa gym kasi yung gym na yun, di nagbibigay ng deadlift sa mga program nila. Sabi sakin nung isang instructor dun, wag ko daw papatouch sa floor yung weights pag nagd DL. Di ko lang pinansin...
LOL! :duh:
Ask the instructor if he is referring to SLDL or Conventional DL. Pag ngumanga, alam na, :banghead:
Habang nagbibisikleta ako, naglakas loob na akong kausapin yung crush ko na nagbubuhat rin dun. Same school kami. Kunware di ko alam name nya tapos sinabi nya sakin, "Ikaw si *insert my real name* ?" Hehehe. Kilala nya rin ako :')
@sirJohn - Thats all? Okay. More negative reps to come...
hahaha! bro, biro lang yun ha.. baka namisinterpret mo yung biro namin,
as far as I'm concerned, since this is your journal, you can post anything here, may it be your training, your poundage, yung kinakain mo, sabon na ginamit mo sa pan ligo or deo sa kili kili mo, whatever makes you happy brah, as long as it motivates you on your journey to become a mother effin' Jeff Seid or Steve Cook or Aaron Curtis or Ryan Terry look alike! ( tinagalog ko lang sinabi ni Jettie lol! )
[align=left]Chest, Calves, and Abs
March 3, 2014 [/align]
Time: Mga past 5 na - 6:55
Inalis ko na ang Flat BB Bench Press sa program ko kasi sumasakit talaga yung anterior deltoid ko pag heavy na ang binubuhat ko. Yung workout ko ngayon, di man lang to sumakit. Kaya eto na ang susundin kong workout tuwing chest day.
Incline DB Bench Press
40/40 x 10
40/40 x 10
40/40 x 6
40/40 x 6
Decline Barbell Bench Press
*first time ko magkaroon nitong exercise sa program ko*
40 x 12
60 x 12
70 x 10
110 x 10 *New PB*
DB Pullovers
40 x 10
40 x 10
40 x 10
Parallel Bar Dips
Bodyweight x 6
Bodyweight x 5
Bodyweight x 5
Seated Calf Raises
-Nakalimutan ko basta 3 sets din yun-
Standing Calf Raises
Nakalimutan ko yung first 2 sets pero yung 3rd set, 230 x 12
*Medyo natatae ako kanina kaya utot ng utot ako sa gym. Hahaha. Nawala yung itatae ko nung nasa kalagitnaan na ako ng workout.*
Squat:
100 x 10
130 x 10
150 x 10
150 x 10
Leg Press
200 x 10
230 x 10
230 x 10
Leg Extension
50 x 12
70 x 12
95 x 12
Barbell Curl
40 x 12
50 x 10
60 x 7
Incline DB Curl
20/20 x 12 x 3
Tricep Pushdown
40 x 10 x 2 (Bar)
20 x 10 x 2 (Rope)
*Mas maganda pala ang tama sa triceps pag rope ang gamit*
Skullcrushers (EZ Bar) *May slight pain sa taas ng elbow pag ginagawa ko to. May nabasa akong article na db nalang ang gamitin. Next week try ittry ko.*
30 x 12
30 x 8
30 x 10
[align=center]Shoulder and Abs
March 7, 2014[/align]
Military Press
20 x 12 (Warmup)
20 x 12 (Warmup)
50 x 12
50 x 12
50 x 10
50 x 8
Arnold Press
30/30 x 12
30/30 x 10
30/30 x 10
DB Side Lateral Raise
20/20 x 12 x 3
DB Bent Over Side Raises
10/10 x 12 x 3
Crunch
BW x 15 reps x 3 sets
Leg Raise
BW x 15 x 3
Bicycle Crunch
BW x 15 x 3
Nung 6th rep palang sa 1st work set ko ng military press , feeling ko nagsstruggle na ako. Parang may weird feeling sa left shoulder. Nakalimutan ko mag upright row :duh: Naiwan ko kasi yung journal ko.
Incline Dumbbell Bench Press
35/35 x 12
40/40 x 12
40/40 x 7
40/40 x 6
Decline Barbell Bench Press
70 x 12
100 x 12
110 x 6
70 x 12
Pullovers
40 x 12 x 3
Dips
Bw x 6
Di ko na natapos workout ko kasi pupunta pa ako ng mall para bumili ng damit para sa play namin. Dumating ako sa mall ng saktong 8pm, yun di na pinapasok ng guard
[align=center]
Legs and Abs
March 11, 2014
:squat:[/align]
Squat :
70 x 12
90 x 12
100 x 12
100 x 10
Leg Press
200 x 12
250 x 10
250 x 6
Leg Extension
70 x 12
90 x 12
100 x 12
Hamstring Curl
60 x 10
60 x 9
60 x 6
Standing Calf Raises
210 x 15
260 x 12
300 x 10
Seated Calf Raises
84 x 6
64 x 10
64 x 10
Crunches
3 sets x 15 reps
Bicycle Crunch
3 sets x 15 reps
Leg Raises
3 sets x 15 reps
Mga sir patulong naman ako sa form ko sa squat. First time ko kasi vinideohan sarili ko magsquat last week tapos parang ampangit tignan ng squat ko. Eto yun.
[align=center]Delts, Bis and Abs
March 12, 2014
:clean: [/align]
Military Press
45 x 12
60 x 8
60 x 5
50 x 8
50 x 12
Arnold Press
35's x 6
30's x 10
30's x 10
Barbell Upright Row
50 x 10
60 x 10
60 x 10
DB Side Raises
20's x 12 x 3
Bent Over Side Raises
15's x 12 x 3
Barbell Curl
50 x 7
30 x 10
30 x 10
Incline DB Curl
20's x 10 x 3
Crunches
Bw x 15 x 3
Bicycle Crunch
Bw x 15 x 3
Story time: May kumausap saking matanda kanina sa gym, 75 years old na pero maliksi pa rin kumilos. Tinanong ako kung ilang buwan na daw ako nagbubuhat. Maganda na daw ang katawan ko at imaintain ko daw. Wag daw ako magbibisyo.
Sabi ko naman, kulang pa po to at di naman po ako nagbibisyo Natuwa ako dun kay lolo kasi nanotice nya ang mini muscles ko. Hahaha.
The end...
Comments
LOL! :duh:
Ask the instructor if he is referring to SLDL or Conventional DL. Pag ngumanga, alam na, :banghead:
Uuyyyyy!!! Binata na sya! hahah! joke brader!
may namumuong pag ibig sa pagitan ng mga bakal! hahaha ok yan pag ang naging gf mo (ung crush mo) eh game din sa lifting
I like your sense of humor.
Hehe anyways, keep it up bradah as long as you were being consistent in any forms of gainz!
Don't forget to stay high to your crushie every day at the gym, who knows you may get the big L after gettin into snap city!
@sirJohn - Thats all? Okay. More negative reps to come...Shoulder, Arms, and Abs
February 28, 2014
5:19pm -6:35pm
Military Press
55 x 8
60 x 12
70 x 7
Arnold Press
30/30 x 10
30/30 x 12
35/35 x 6
Barbell Curl
35 x 10
40 x 8
50 x 6
Incline DB Curl
25/25 x 5
20/20 x 10 x 2
Tricep Pushdown
40 x 8
30 x 12 x 2
Skullcrushers
30 x 8
30 x 3
Crunch
15reps x 3
Bicycle Crunch
30reps x 3
Leg Raises
15-12-11reps x bodyweight
hahaha! bro, biro lang yun ha.. baka namisinterpret mo yung biro namin,
as far as I'm concerned, since this is your journal, you can post anything here, may it be your training, your poundage, yung kinakain mo, sabon na ginamit mo sa pan ligo or deo sa kili kili mo, whatever makes you happy brah, as long as it motivates you on your journey to become a mother effin' Jeff Seid or Steve Cook or Aaron Curtis or Ryan Terry look alike! ( tinagalog ko lang sinabi ni Jettie lol! )
March 3, 2014
[/align]
Time: Mga past 5 na - 6:55
Inalis ko na ang Flat BB Bench Press sa program ko kasi sumasakit talaga yung anterior deltoid ko pag heavy na ang binubuhat ko. Yung workout ko ngayon, di man lang to sumakit. Kaya eto na ang susundin kong workout tuwing chest day.
Incline DB Bench Press
40/40 x 10
40/40 x 10
40/40 x 6
40/40 x 6
Decline Barbell Bench Press
*first time ko magkaroon nitong exercise sa program ko*
40 x 12
60 x 12
70 x 10
110 x 10 *New PB*
DB Pullovers
40 x 10
40 x 10
40 x 10
Parallel Bar Dips
Bodyweight x 6
Bodyweight x 5
Bodyweight x 5
Seated Calf Raises
-Nakalimutan ko basta 3 sets din yun-
Standing Calf Raises
Nakalimutan ko yung first 2 sets pero yung 3rd set, 230 x 12
Crunches
Bw x 15 x 3
Leg Raises
Bw x 15 x 3
March 4, 2014
[/align]
3:41- 4:55pm
BB Bent Over Rows
110 x 12
130 x 10
150 x 8
110 x 10
Overhand Wide Grip Lat Pulldown
105 x 10
105 x 10
90 x 10
Behind the Neck Lat Pulldown
90 x 10
90 x 8
90 x 10
Parallel Grip Lat Pulldown
90 x 10
100 x 10
110 x 6
Hamstring Curl
60 x 8
50 x 12
50 x 12
Wrist Curl
30 x 12
30 x 12
30 x 15
Reverse Wrist Curl
30 x 12
30 x 12
30 x 12
Done.
March 5, 2014
*Medyo natatae ako kanina kaya utot ng utot ako sa gym. Hahaha. Nawala yung itatae ko nung nasa kalagitnaan na ako ng workout.*
Squat:
100 x 10
130 x 10
150 x 10
150 x 10
Leg Press
200 x 10
230 x 10
230 x 10
Leg Extension
50 x 12
70 x 12
95 x 12
Barbell Curl
40 x 12
50 x 10
60 x 7
Incline DB Curl
20/20 x 12 x 3
Tricep Pushdown
40 x 10 x 2 (Bar)
20 x 10 x 2 (Rope)
*Mas maganda pala ang tama sa triceps pag rope ang gamit*
Skullcrushers (EZ Bar)
*May slight pain sa taas ng elbow pag ginagawa ko to. May nabasa akong article na db nalang ang gamitin. Next week try ittry ko.*
30 x 12
30 x 8
30 x 10
March 7, 2014[/align]
Military Press
20 x 12 (Warmup)
20 x 12 (Warmup)
50 x 12
50 x 12
50 x 10
50 x 8
Arnold Press
30/30 x 12
30/30 x 10
30/30 x 10
DB Side Lateral Raise
20/20 x 12 x 3
DB Bent Over Side Raises
10/10 x 12 x 3
Crunch
BW x 15 reps x 3 sets
Leg Raise
BW x 15 x 3
Bicycle Crunch
BW x 15 x 3
Nung 6th rep palang sa 1st work set ko ng military press , feeling ko nagsstruggle na ako. Parang may weird feeling sa left shoulder. Nakalimutan ko mag upright row :duh: Naiwan ko kasi yung journal ko.
March 10, 2014[/align]
Incline Dumbbell Bench Press
35/35 x 12
40/40 x 12
40/40 x 7
40/40 x 6
Decline Barbell Bench Press
70 x 12
100 x 12
110 x 6
70 x 12
Pullovers
40 x 12 x 3
Dips
Bw x 6
Di ko na natapos workout ko kasi pupunta pa ako ng mall para bumili ng damit para sa play namin. Dumating ako sa mall ng saktong 8pm, yun di na pinapasok ng guard
[align=center]
Legs and Abs
March 11, 2014
:squat:[/align]
Squat :
70 x 12
90 x 12
100 x 12
100 x 10
Leg Press
200 x 12
250 x 10
250 x 6
Leg Extension
70 x 12
90 x 12
100 x 12
Hamstring Curl
60 x 10
60 x 9
60 x 6
Standing Calf Raises
210 x 15
260 x 12
300 x 10
Seated Calf Raises
84 x 6
64 x 10
64 x 10
Crunches
3 sets x 15 reps
Bicycle Crunch
3 sets x 15 reps
Leg Raises
3 sets x 15 reps
Mga sir patulong naman ako sa form ko sa squat. First time ko kasi vinideohan sarili ko magsquat last week tapos parang ampangit tignan ng squat ko. Eto yun.
Kanina, vinideohan ko ulit ang pag squat. Eto kinalabasan.
Ayos na ba ang form ko kanina? Or mas deep pa dapat jan?
Salamat. :squat:
De seriously, mas maganda kung parallel o below parallel or yet ATG squats gawin mo.. medyo ggwp ang tuhod mo dyan.
@dk - sorry na boss
Also you are "dancing" as you stand up after every rep - get out of that bad habit fast.
http://pinoybodybuilding.com/Thread-daltonkamote-DARKSIDE?page=332
Okay sir. Thanks
Hehe. Salamat!
March 12, 2014
:clean:
[/align]
Military Press
45 x 12
60 x 8
60 x 5
50 x 8
50 x 12
Arnold Press
35's x 6
30's x 10
30's x 10
Barbell Upright Row
50 x 10
60 x 10
60 x 10
DB Side Raises
20's x 12 x 3
Bent Over Side Raises
15's x 12 x 3
Barbell Curl
50 x 7
30 x 10
30 x 10
Incline DB Curl
20's x 10 x 3
Crunches
Bw x 15 x 3
Bicycle Crunch
Bw x 15 x 3
Story time: May kumausap saking matanda kanina sa gym, 75 years old na pero maliksi pa rin kumilos. Tinanong ako kung ilang buwan na daw ako nagbubuhat. Maganda na daw ang katawan ko at imaintain ko daw. Wag daw ako magbibisyo.
Sabi ko naman, kulang pa po to at di naman po ako nagbibisyo
The end...