[align=center]Chest, Triceps, and Abs
March 24, 2014[/align]
Nagtry ako mag flat bench press (barbell and dumbbell) pero andun pa rin talaga yung weird feeling sa front right shoulder ko.
Incline DB Press
35 x 10
35 x 9 w/ spot
35 x 10 w/ spot
*Parang mas mabigat yung mga db sa gym na pinuntahan ko kasya dun sa bakal na gym na member ako*
Decline Bench Press
90 x 12
90 x 10
110 x 7
90 x 10
Pullovers
35 x 12
35 x 12
40 x 12
Cable Crossovers
Low Cable Crossovers
*First time ko gawin tong mga cable crossover exercise kasi wala nun sa gym ko na pinupuntahan. Ang sarap pala sa feeling pag ginagawa ang crossovers hahaha*
CGBP
Tricep Pushdown (different grips)
Crunches
Leg Raises
Done.
[align=center]Quads and Hamstrings
March 25, 2014[/align]
Naglakad ako ng 1.85km para makaworkout lang. May parade kasi kasi Magayon Festival dito samin kaya sarado ang kalsada. Di ko na inisip na malayo. Ang inisip ko nalang, kailangan ko mag workout. Dumating ako sa gym, tagaktak ang pawis ko.
Squat
70 x 10
90 x 10
100 x 10
130 x 6 w/ spot
*Ang sarap sa feeling pag tama ang pag squat. Ramdam talaga kada rep*
Leg Press
200 x 10
220 x 12
240 x 10
Leg Extension
50 x 20
70 x 15
120 x 12
120 x 6
Hamstring Curl
60 x 10 x 3
Di na ako nagtrain ng calves kasi pagod na pagod na ako...
[align=center]Quads and Hamstrings
March 25, 2014[/align]
Naglakad ako ng 1.85km para makaworkout lang. May parade kasi kasi Magayon Festival dito samin kaya sarado ang kalsada. Di ko na inisip na malayo. Ang inisip ko nalang, kailangan ko mag workout. Dumating ako sa gym, tagaktak ang pawis ko.
Squat
70 x 10
90 x 10
100 x 10
130 x 6 w/ spot
*Ang sarap sa feeling pag tama ang pag squat. Ramdam talaga kada rep*
Leg Press
200 x 10
220 x 12
240 x 10
Leg Extension
50 x 20
70 x 15
120 x 12
120 x 6
Hamstring Curl
60 x 10 x 3
Di na ako nagtrain ng calves kasi pagod na pagod na ako...
Done..
Maglakad ka ba naman ng halos dalawang kilometro. Iwasan mo 'yan bro sa susunod para hindi mamaximize buhat! Although, walking is nice, but there's a room for that. Especially nasabay pa sa leg day mo...
Kahapon and ngayon lang to bro kasi sarado ang kalsada from 12pm to 6pm. Bumili nalang ako ng sting after ko mag stretching kasi medyo walang lakas ako. Medyo mabilis kasi yung pace ng paglakad ko kanina kasi hinihintay na ako ng mga kaibigan ko sa gym.
Mga sir, help naman, thighs rubbing/touching each other while walking. Ampangit sa pakiramdamam. Di naman massive ang legs ko pero ngayong week ko lang naramdaman na nagrrub na sila pag naglalakad. Ang ginagawa ko nalang, boxer shorts/brief nalang sinusuot ko.
Sabi ng instructor ko tungkol sa pag rub ng inner thigh ko pag naglalakad, fat daw to. Gawin ko na daw high reps ang mga leg exercise ko. Ano sa tingin nyo mga sir?
[align=center]
Legs
March 31, 2014
:squat:[/align]
Squat
100 x 8
100 x 10
100 x 10
100 x 10
Leg Press
200 x 10
240 x 8
270 x 1 *new pb*
200 x 15
Leg Extension
75 x 20
85 x 15
85 x 12
Hamstring Curl
70 x 8
70 x 9
70 x 8
Smith Machine Standing Calf Raises
70 x 15
100 x 15
130 x 12
Bro, I'm not a master on squat, but seeing your form, nagmumukha siyang good morning and hindi ganung ka depth.IMHO, try to widen your stance, as well as yung tuhod mo, nagwiwigle sya ( 0:48 - 0:51 ) mannerism or sa bigat? another thing is to make sure that your toes are pointed out slightly ( together with your knees) I think this is the reason why you can't go deeper, it may be naka pointed out your toes mo but not the knee. Also, I just noticed.. kamay mo, parang accelerator ng motor lang hawak natin ah? hehe! nuff said, here's the two video that REAALLYY helped me with my form.
[align=center]Chest and Triceps
April 1, 2014
Tuesday
:bench:[/align]
Nagtry na ulit ako mag flat bench press tapos wala na yung sakit sa right anterior deltoid. Pero di muna ako nagbuhat ng medyo heavy or train to failure kasi baka bumalik yung sakit.
Barbell Bench Press
90 x 8
90 x 10
90 x 10
Incline DB Press
40 x 12
40 x 12
40 x 12
40 x 9 and a half rep
Decline Bench Press
90 x 12
90 x 12
90 x 8
Pullovers
40 x 12
40 x 12
40 x 8
Overhead Tricep Extension(Hammer Curl Bar/Tricep Bar)
10 x 15
10 x 12
10 x 10
*Di na kaya ng triceps ko kaya light weights nalang ginamit ko*
Bro, I'm not a master on squat, but seeing your form, nagmumukha siyang good morning...
Agree, starting on the second rep. There's a slight good morning upon ascent. This is because your knee slightly passing over the toes, which lead to the imbalances, making the weight of the barbell to move forward from the center of the gravity. So as the body where it is placed, so your body tend to move forward, and your chest fall over, and to compensate and lift the weight, you end up with the good mornings.
IMHO, try to widen your stance, ... another thing is to make sure that your toes are pointed out slightly ( together with your knees) I think this is the reason why you can't go deeper, it may be naka pointed out your toes mo but not the knee.
No need with these. Besides, the rods of the base of the squat rack, as you can see, is a limiting factor for him to perform a wide or wider stance. Not much room to keep the feet flat on floor.
...as well as yung tuhod mo, nagwiwigle sya ( 0:48 - 0:51 ) mannerism or sa bigat?...
It's called caving-in of the knees.
The cue might not be that observable with the video, but you see it as at 5th rep. You can see his left knee, slightly bouncing between the sides [size=x-small](in contrast with the rod)[/size]. That's because the weight is starting to fall over from his traps/back, and to lift the weight of prevent from sliding down, he uses his arms...
...Also, I just noticed.. kamay mo, parang accelerator ng motor lang hawak natin ah?
Your arms are already lifting the weight of the barbell. Speaking, you'll end up for some injury of course—wrist pain is one of the symptoms. To correct this, you need to lift your elbows up.
No need with these. Besides, the rods of the base of the squat rack, as you can see, is a limiting factor for him to perform a wide or wider stance. Not much room to keep the feet flat on floor.
haven't seen the rods of the base of the squat rack, my apologies,
[align=center]Chest and Triceps
April 7, 2014
Monday
:bench: [/align]
Bench Press
(Pre-exhaust: 30lbs pec deck fly x 12-15 reps before beginning every set)
90 x 12
90 x 10
90 x 8
90 x 10
Incline DB Press superset with Incline DB Flyes
40's x 12 superset 10 x 12
40's x 12 superset 20 x 10
40's x 9 superset 20 x 10
*Sumakit ang ulo ko pagkatapos ko ng last set nitong exercise. Di na tuloy ako makafocus masyado sa buhat *
Decline Bench Press
70 x 12
70 x 12
90 x 8 (with spot)
Pullovers
40 x 10
40 x 8
40 x 8
Overhead DB Extension
20 x 12
20 x 10
20 x 10
Tricep Pushdown (Rope)
20 x 12
20 x 10
20 x 10
20 x 8
What you did was still Low Bar Squats...
BTW, ask ko lang; Dyan ba sa pinagbubuhatan mo, wala bang salamin sa tapat ng squat rack? Pansin ko doon sa video, puro bintana lang ata sa isang side...
Napanood mo na ba yung mga videos na rinecommend ko sa'yo?
@Core - yung kay Mark Rippetoe tapos na tapos dun sa series, part 4 palang ako. Dun sa vid ni Mark Rippetoe, hindi nya pinapalook up. Dun naman sa isa, look up daw. Ang sinusunod ko yung naka look up kasi pag di ako naglook up, parang mahuhulog yung barbell paunahan.
Wala talagang salamin sa tapat ng squat rack... Vintage gym e. 1996 or 1998 pa to nagbukas. Nilagyan nalang ng pvc yung halos lahat ng bar kasi makalawang na talaga.
@Core - yung kay Mark Rippetoe tapos na tapos dun sa series, part 4 palang ako. Dun sa vid ni Mark Rippetoe, hindi nya pinapalook up. Dun naman sa isa, look up daw. Ang sinusunod ko yung naka look up kasi pag di ako naglook up, parang mahuhulog yung barbell paunahan.
Sa pagkakaintindi mo. Para sa'yo, ano yung piniperform na Back Squat doon sa video, Low Bar o High Bar?
Wala talagang salamin sa tapat ng squat rack... Vintage gym e. 1996 or 1998 pa to nagbukas. Nilagyan nalang ng pvc yung halos lahat ng bar kasi makalawang na talaga.
IMO, you have the option to find another gym. Kung saan may salamin sa tapat ng squat rack. Kailan mo din hasain yung muscle memory mo, para kapag matagal ka nang magbubuhat at mapadpad ka sa lugar na walang salamin, eh gamay mo pa rin yung movement. Although pwede kahit walang salamin, but mas mabuti kung makikita mo rin sa sarili mo muna kung paano ka nagbubuhat.
Also kapag magvivideo ka ulet ng squats mo, better yet take it to the side.
4 lang ang gym dito samin. Ayoko lumipat ng gym kasi mahal ang membership nila kumpara dito.
Or you could do what I did back then when I started lifting...
REST DAYS. Whenever my mom goes to the supermarket to buy groceries, I sneak that curtain rod/or any sort made of metal or wood, as long it is lengthy enough to mimic the bar length suitably used for squatting. Then I go in front of the mirror, and practiced the form. Checking each sides, observing how I get into the motions. I do that until mom gets home. I did for the next few days, 'til such time, the movement was natural and polished...
Be innovative! You could practice squatting even outside the gym, for virtually, the movement with squats is similar to the motion we do when we sit and stand from a surface.
Still, you need to get yourself to find a good gym where you'll see yourself squat. Time will come, you'll need to see how you will go well when squatting near maximum effort. For most of the time that's how you'll see and where will you fail...
be a low bar o high bar, you have to eliminate the wiggling knees or caving it, it's dangerous to your knees. Isipin mo na lang na kelangan mo ipakita yung bayag mo sa tapat mo. Always chest out, bloat your stomach out para magamit mo to your movement. Use the hip drive pag ascend, pero wag masyado all througout, parang mag good morning ka na nyan.
550m walk papuntang chapel tapos 550m(4 mins 10 secs ) run pabalik ng bahay.
:treadmill:@Core - bago naman ako mag squat, kumukuha muna ako ng bar sa at nag ssquat ako sa may salamin. Pero kung andito sa bahay, try kong videohan sarili ko para masanay ako. Thanks!
[align=center]Back and Biceps
April 11, 2014
Firiday
[/align]
[size=medium]Warm up palang sumakit nanaman ang kanang sentido ko. Tuwing nasa gym lang ako nagkakaheadache ng ganito. May naka experience na rin ba sainyo?[/size] :arghh:
Comments
March 24, 2014[/align]
Nagtry ako mag flat bench press (barbell and dumbbell) pero andun pa rin talaga yung weird feeling sa front right shoulder ko.
Incline DB Press
35 x 10
35 x 9 w/ spot
35 x 10 w/ spot
*Parang mas mabigat yung mga db sa gym na pinuntahan ko kasya dun sa bakal na gym na member ako*
Decline Bench Press
90 x 12
90 x 10
110 x 7
90 x 10
Pullovers
35 x 12
35 x 12
40 x 12
Cable Crossovers
Low Cable Crossovers
*First time ko gawin tong mga cable crossover exercise kasi wala nun sa gym ko na pinupuntahan. Ang sarap pala sa feeling pag ginagawa ang crossovers hahaha*
CGBP
Tricep Pushdown (different grips)
Crunches
Leg Raises
Done.
[align=center]Quads and Hamstrings
March 25, 2014[/align]
Naglakad ako ng 1.85km para makaworkout lang. May parade kasi kasi Magayon Festival dito samin kaya sarado ang kalsada. Di ko na inisip na malayo. Ang inisip ko nalang, kailangan ko mag workout. Dumating ako sa gym, tagaktak ang pawis ko.
Squat
70 x 10
90 x 10
100 x 10
130 x 6 w/ spot
*Ang sarap sa feeling pag tama ang pag squat. Ramdam talaga kada rep*
Leg Press
200 x 10
220 x 12
240 x 10
Leg Extension
50 x 20
70 x 15
120 x 12
120 x 6
Hamstring Curl
60 x 10 x 3
Di na ako nagtrain ng calves kasi pagod na pagod na ako...
Done..
Maglakad ka ba naman ng halos dalawang kilometro. Iwasan mo 'yan bro sa susunod para hindi mamaximize buhat! Although, walking is nice, but there's a room for that. Especially nasabay pa sa leg day mo...
March 27, 2014[/align]
Masakit ang ulo ko kaya di masyado makafocus sa workout
Incline DB Press
35's x 15 x 4
Decline BB Bench Press
90 x 12 x 3
90 x 10
Military Press
70 x 4
40 x 12
60 x 8
Arnold Press
20's x 10 x 3
DB Side Raises
20's x 12 x 3
Done.
March 28, 2014
[/align]
Deadlift
200 x 10
220 x 8
250 x 1
270 x 1 *New PB*
Lat Pulldown Overhand Grip
80 x 12
95 x 10
105 x 10
Lat Pulldown Behind the Neck
80 x 12
80 x 8
80 x 12
Barbell Rows
90 x 10
120 x 8
120 x 8
Ez Bar Curl
30 x 15
50 x 10
50 x 8
Incline DB Curl
25's x 4
20's x 8
10's x 14
20's x 11
Reverse Grip Ez Bar Curl
30 x 10 x 3
Naexperience nyo na ba to? Ano ginawa nyo?
Opo.
Wala. Sanay na eh!
[align=center]
Legs
March 31, 2014
:squat:[/align]
Squat
100 x 8
100 x 10
100 x 10
100 x 10
Leg Press
200 x 10
240 x 8
270 x 1 *new pb*
200 x 15
Leg Extension
75 x 20
85 x 15
85 x 12
Hamstring Curl
70 x 8
70 x 9
70 x 8
Smith Machine Standing Calf Raises
70 x 15
100 x 15
130 x 12
Done.
Pacheck ulit ng form ko mga sir. Salamat!
Bro, I'm not a master on squat, but seeing your form, nagmumukha siyang good morning and hindi ganung ka depth.IMHO, try to widen your stance, as well as yung tuhod mo, nagwiwigle sya ( 0:48 - 0:51 ) mannerism or sa bigat? another thing is to make sure that your toes are pointed out slightly ( together with your knees) I think this is the reason why you can't go deeper, it may be naka pointed out your toes mo but not the knee. Also, I just noticed.. kamay mo, parang accelerator ng motor lang hawak natin ah? hehe! nuff said, here's the two video that REAALLYY helped me with my form.
AND...
sama ko sana video ni jettie at sir dalts, pero paalam muna ako, hehehe!
April 1, 2014
Tuesday
:bench:[/align]
Nagtry na ulit ako mag flat bench press tapos wala na yung sakit sa right anterior deltoid. Pero di muna ako nagbuhat ng medyo heavy or train to failure kasi baka bumalik yung sakit.
Barbell Bench Press
90 x 8
90 x 10
90 x 10
Incline DB Press
40 x 12
40 x 12
40 x 12
40 x 9 and a half rep
Decline Bench Press
90 x 12
90 x 12
90 x 8
Pullovers
40 x 12
40 x 12
40 x 8
Overhead Tricep Extension(Hammer Curl Bar/Tricep Bar)
10 x 15
10 x 12
10 x 10
*Di na kaya ng triceps ko kaya light weights nalang ginamit ko*
Tricep Pushdown (rope)
10 x 10
10 x 12
10 x 10
*DI na talaga kaya ng triceps ko hahaha*
Wrist Curl and Reverse Wrist Curl
30 x 15 x 3
Nakakatamad mag train ng abs...
Done.
For the consideration of those who can't view sir @RayKrieg stance because the Youtube bar...
[align=center]
Agree, starting on the second rep. There's a slight good morning upon ascent. This is because your knee slightly passing over the toes, which lead to the imbalances, making the weight of the barbell to move forward from the center of the gravity. So as the body where it is placed, so your body tend to move forward, and your chest fall over, and to compensate and lift the weight, you end up with the good mornings.
Need to work on this one, but seeing his form, I think he's trying to perform low bar type of back squat. Correct me with this one sir @RayKrieg...
BTW, for starters, it's harder to have the same depth you had, if ever, compared from high bar type back squats.
No need with these. Besides, the rods of the base of the squat rack, as you can see, is a limiting factor for him to perform a wide or wider stance. Not much room to keep the feet flat on floor.
He's stance is correct, IMO. except...
It's called caving-in of the knees.
The cue might not be that observable with the video, but you see it as at 5th rep. You can see his left knee, slightly bouncing between the sides [size=x-small](in contrast with the rod)[/size]. That's because the weight is starting to fall over from his traps/back, and to lift the weight of prevent from sliding down, he uses his arms...
[align=center]
Your arms are already lifting the weight of the barbell. Speaking, you'll end up for some injury of course—wrist pain is one of the symptoms. To correct this, you need to lift your elbows up.
haven't seen the rods of the base of the squat rack, my apologies,
sinabi mo pa,brah, haha!
[align=center]Back and Biceps
April 3, 2014
Tuesday
[/align]
Deadlift
180 x 10
250 x 3
250 x 6
250 x 2
180 x 3
*Wala yung rubber grip na hinihiram ko dun sa table nung instructor kaya di ako naka deadlift ng maayos kanina. Bumibigay agad kamay ko.*
Barbell Rows
90 x 15
115 x 10
115 x 10
Overhand Wide Grip Lat Pulldown
85 x 10
95 x 10
105 x 10
Behind the Neck Lat Pulldown
85 x 7
85 x 8
85 x 8
Parallel Grip
85 x 10
85 x 8
70 x 8
Hammer Curls (Hammer Curl Bar)
40 x 10
40 x 8
40 x 8
Incline DB Curl
20's x 9
20's x 7
20's x 6
Tinamad nanaman mag abs kasi 8:15pm na kanina.
Done.
April 4, 2014
Friday
:clean:
:bench:[/align]
[size=small]*Sore pa ang traps kaya di masyadong maganda ang buhat ko.*[/size]
Bench Press
90 x 12
100 x 10
110 x 4
Clean and Press
70 x 6
70 x 6
90 x 2
Arnold Press
30's x 12
35's x 10
[size=small]40's x 1 (FAILED)[/size]
35's x 8
35's x 8
Side Raises
20's x 12 x 3
Incline DB Press
35's x 10
35's x 10
35's x 8
Incline DB Flyes
*Ngayon ko lang ulit ginawa tong exercise simula nung mainjure yung delts ko*
10's x 12 x 3
Tried doing flat db flyes but there's an awkward feeling sa delts ko kaya nagstop nalang ako.
Di nanaman nag abs.
Done.
April 7, 2014
Monday
:bench:
[/align]
Bench Press
(Pre-exhaust: 30lbs pec deck fly x 12-15 reps before beginning every set)
90 x 12
90 x 10
90 x 8
90 x 10
Incline DB Press superset with Incline DB Flyes
40's x 12 superset 10 x 12
40's x 12 superset 20 x 10
40's x 9 superset 20 x 10
*Sumakit ang ulo ko pagkatapos ko ng last set nitong exercise. Di na tuloy ako makafocus masyado sa buhat
Decline Bench Press
70 x 12
70 x 12
90 x 8 (with spot)
Pullovers
40 x 10
40 x 8
40 x 8
Overhead DB Extension
20 x 12
20 x 10
20 x 10
Tricep Pushdown (Rope)
20 x 12
20 x 10
20 x 10
20 x 8
Done.
April 8, 2014
Tuesday
:squat:[/align]
Squat (pacheck ng form ko sa video sa baba)
100 x 10
100 x 10
110 x 8
120 x 8 (Wasak na ang form...)
Leg Press
210 x 12
240 x 10
260 x 8
Leg Extension
70 x 15
100 x 12
100 x 12
Leg Curl
55 x 12
55 x 8
55 x 7
Smith Machine Calf Raises
100 x 12
120 x 10
130 x 8
Preacher Curl
30 x 12
40 x 12
50 x 8
Reverse Grip EZ Bar Curl
30 x 12
40 x 12
40 x 12
[size=medium]
Mga sir pacheck ulit ng form ko...[/size]
@Core high bar squat pala ginagawa ko
Salamat!
Watch on Youtube[/align]
Just watched on Youtube...
What you did was still Low Bar Squats...
BTW, ask ko lang; Dyan ba sa pinagbubuhatan mo, wala bang salamin sa tapat ng squat rack? Pansin ko doon sa video, puro bintana lang ata sa isang side...
Napanood mo na ba yung mga videos na rinecommend ko sa'yo?
but try to watch this:
it helped me a lot..
... iwas caving in na lang padi..
then
EXPLODE!! tipong pag baba...tapos angat ..BOOM!! \m/
Wala talagang salamin sa tapat ng squat rack... Vintage gym e. 1996 or 1998 pa to nagbukas. Nilagyan nalang ng pvc yung halos lahat ng bar kasi makalawang na talaga.
Sa pagkakaintindi mo. Para sa'yo, ano yung piniperform na Back Squat doon sa video, Low Bar o High Bar?
IMO, you have the option to find another gym. Kung saan may salamin sa tapat ng squat rack. Kailan mo din hasain yung muscle memory mo, para kapag matagal ka nang magbubuhat at mapadpad ka sa lugar na walang salamin, eh gamay mo pa rin yung movement. Although pwede kahit walang salamin, but mas mabuti kung makikita mo rin sa sarili mo muna kung paano ka nagbubuhat.
Also kapag magvivideo ka ulet ng squats mo, better yet take it to the side.
4 lang ang gym dito samin. Ayoko lumipat ng gym kasi mahal ang membership nila kumpara dito.
It's both Low Bar type of Back Squatting...
Or you could do what I did back then when I started lifting...
REST DAYS. Whenever my mom goes to the supermarket to buy groceries, I sneak that curtain rod/or any sort made of metal or wood, as long it is lengthy enough to mimic the bar length suitably used for squatting. Then I go in front of the mirror, and practiced the form. Checking each sides, observing how I get into the motions. I do that until mom gets home. I did for the next few days, 'til such time, the movement was natural and polished...
Be innovative! You could practice squatting even outside the gym, for virtually, the movement with squats is similar to the motion we do when we sit and stand from a surface.
Still, you need to get yourself to find a good gym where you'll see yourself squat. Time will come, you'll need to see how you will go well when squatting near maximum effort. For most of the time that's how you'll see and where will you fail...
550m walk papuntang chapel tapos 550m(4 mins 10 secs ) run pabalik ng bahay.
:treadmill:@Core - bago naman ako mag squat, kumukuha muna ako ng bar sa at nag ssquat ako sa may salamin. Pero kung andito sa bahay, try kong videohan sarili ko para masanay ako. Thanks!
@Jettie - salamat
Saty Fit, Keep On Pumping! :sport:
More Lovelife to Come! hehehe
Ayoko na muna ng lovelife, papalaki muna ako katawan para makakuha ako ng mga chicas na mga kalevel ni Ann Mateo
btw, congrats pala. Naglevel up na ang ranking mo
:bench:
:Clean:[/align][/size]
[align=center]Chest, Shoulders and Triceps
April 10, 2014
Thursday[/align]
Bench Press
100 x 10
110 x 6 *New PB na walang nagsspot*
110 x 6
110 x 4
Incline BP
70 x 8
80 x 6 *New PB* (dati nag 90lbs na ako kasi di maganda form)
70 x 6
Push Press
70 x 6
70 x 8
70 x almost 8
70 x 6
Arnold Press
35's x 5
30's x 8
30's x 8
EZ Bar Upright Row
40 x 10
50 x 12
70 x 6 *New PB*
DB Side Raises
15's x 12
20's x 12
20's x 12
Rope Tricep Pushdown
20 x 6
12.5 x 6
12.5 x 6
Bar Tricep Pushdown
12.5 x 6 x 2
12.5 x 10
Done.
April 11, 2014
Firiday
[/align]
[size=medium]Warm up palang sumakit nanaman ang kanang sentido ko. Tuwing nasa gym lang ako nagkakaheadache ng ganito. May naka experience na rin ba sainyo?[/size] :arghh:
Deadlift
210 x 6
240 x 4
260 x 2
260 x 1
Barbell Row
110 x 12
130 x 8
150 x 6
Lat Pulldown (WOG)
85 x 12
100 x 8
120 x 6
Lat Pulldown (RG)
85 x 12 x 2
95 x 6
Lat Pulldown (PG)
95 x 10
100 x 8
100 x 7
Barbell Curl
40 x ewan x 4 sets
Di na naka incline db curl kasi gutom na...
Done.
malabo ba mata mo? puyat ka ba?
sumasakit lang ulo ko kung puyat ako eh, pero normally, at the back of my head.