Yesterday: Motorcycle Club nights. at dahil nareelect na officer ulit, nagkaron ng mini celebration sa Shell Tambayan...lols napaaga ang cheat day...bawi na lang mamaya sa gym
di lang carb sir, cholesterol loaded pa...hainan ka ba naman ng crispy pata eh, wew! ang f@ck diet haha!!!
Thinking of changing may workout program. From Usual Body parts split program to Push/Pull/Legs and abs workout routine with 5 days split. in this case, i will be hitting twice per body parts.
SQUAT
Warm up
Set 1: Bar x 10
Set 2: 30kgs x 8
Set 3: 50kgs x 5
Workout Set
3 Set of 60kgs x 8===> PR (8 reps)
Leg Press Superset with Calf PRess followed by standing Calf Raise (bodyweight)
Leg Press
Set 1: 100kgs x 10
Set 2: 130kgs x 10
Set 3: 130kgs x 10
Set 4: 130kgs x 10
Calf Press
Set 1: 100kgs x 15
Set 2: 130kgs x 15
Set 3: 130kgs x 15
Set 4: 130kgs x 15
Calf Raise
4 Set of 15reps bodyweight
Lying Leg Curls
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 10 ==> hindi ko na maangat ng maayos so binaba ko na lng muna ung weight
Set 4: 110lbs x 15
Leg Extensiion
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
Set 4: 120lbs x 15
Sumo Deadlift (testing lang)
Set 1: 30kgs x 10
Set 2: 50kgs x 10
Set3: 50kgs x 10 ==> ang hirap, nanginginig na ung legs ko, dahil na din sa fatigue siguro. try ko na lng without squat. alternate ko sya.
ARMS
Seated DB Cuirl with twist
4 Set of 25's x 10
Seated Hammer Curls
4 Set of 25's x 10
TRICEP
Skull Crusher superset with close grip bench
Skull Crusher
3 Set of 20kgs x 10
Close Grip BP
3 Set of 20kgs x 10
mamaya i will try this routine: Push/Pull/Legs by Coolcicada of bodybuilding.com
Yesterday, i tried different routine, this time, Push/Pull/Legs with 4 day split probably Push-Pull-Legs-OFF repeat. pero itry ko pa din sa sked ko ung days of split.pedeng:
Week 1:
Monday - Push
Tuesday - Pull
Wed - Legs
Thurs - OFF
Friday - Push
Week 2:
Monday - Pull
Tuesday - OFF
Wednesday-Legs
Thurs-OFF
Friday - Push
Sat - Pull
Sun - Off
Repeat Cycle - pero depende pa din basta i try na 4 times a week as recommended.
PUSH (Chest, Tricep and Shoulders) with ABS
BB Bench Press (rest 2 to 3 minutes each set on workout set)
Warmup
Set 1: Bar x 20
Set 2: 30kgs x 5
Workout Set
Set 1: 50kgs x 7
Set 2: 50kgs x 7
Set 3: 50kgs x 7
Set 4: 50gs x 6 - cant push the 7th rep, walang spotter eh...
Overhead Press (rest 2 to 3 minutes each set)
Set 1: Bar x 10
Set 2: 30kgs x 5
Set 3: 35kgs x 6
Set 4: 35kgs x 6
Set 5: 35kgs x 7
Incline DB Press
Set 1: 45's x 10
Set 2: 45's x 10
Set 3: 45's x 10
Set 4: 45's x 8 - nawala concentration ko kase may biglang dumaan sa likod ko, nakita ko sa salamin , weew..sayang...
DB Side Lateral Raise
3 Set of 20's x 12 - binabaan ko muna ung weights and focus on the form and on the negative
Skull Crusher superset to Close Grip Bench Press
Skull Crusher:
3 Set of 20kgs x 12
Close Grip
3 Seto of 20kgs x 12
Cable Push Down
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
ABS
Hanging Leg Raise superset to Cable Side Bends
Hanging Leg Raise
3 Set of 13reps, on 14th reps pangit na form, nagswing na ko... hehe
Cable Side bends with 100lbs weight
3 Set of 20 reps
During ABS workout, dumating ulit clubmate ko, buhat daw sya. tapos he takes 2 tab of amino and dbol...sabi nya take ako, sabi ko ayaw ko haha, tama na ung whey at creatine ko. konting kwento pa and uwi for grocery. kumain sa Mang inasal, naka 2 rice lang ako kase ubos na ung chicken hehe, ang konti kse puro balat at taba lang. dapat ako na lang nagluto kaso gabi na kase kaya no time na para magluto pa. Mamaya Push day (Back, biceps and Shoulder) naman...
Preworkout meal: Cream-o cookies and cream biscuit and water + creatine
Pull ups
2 Set of 5 reps overhand
2 Set of 5 reps underhand
Barbell Row with Rest Pause on the ground on each rep
Warm Up
Set 1: 30kgs x 10
Workout Set
4 Set of 40kgs x 10 (slight slower on the negative) - nagdeload ako, kase nagswing na ko sa 50kgs ko which is kaya naman but not this type of barbell row.
Lat Pull Down
Set 1: 100lbs x 12
Set 2: 110lbs x 12
Set 3: 120lbs x 12
Set 4: 120lbs x 12
DB Row
Set 1: 50's x 10
Set 2: 45's x 10 = > nagbaba ako ng weight to control and have proper form
Set 3: 45's x 10
Set 4: 45's x10
Supinated DB Curls
4 Set of 25's x 10
Hammer Curls
4 Set of 25's x 10
Rear Lateral Raise
4 Set of 20's x 10
Upright Row (straight Bar)
4 Set of 20kgs x 10
BB Shrugs
4 Set of 60kgs x 15
Wasted ako, wala pa kong deadlift nyan hehe... i try to alternate the Deadlift and Squat on my LEG day. Deadlift on first cycle, Squat naman on the 2nd Cycle
Post Workout Meal
3 Scrambled Eggs with 1 can tuna
2 Serving of Rice
1 Cup Gisang Monggo
220ml PM7 + 3 Tblespoon Bear Brand Milk
SQUAT
WU Set
Set 1: Bar x 20
Set 2: 30kgs x 8
Workout Set
5 Set of 60kgs x 8
Sumo Deadlift
Set 1: 30kgs x 8
Set 2: 50kgs x 8
Set 3: 50kgs x 8
Set 4: 50kgs x 8
SuperSet (LegPress then Calf Press then Standing Calf Raise)
Leg Press
Set 1: 120kgs x 10
Set 2: 130kgs x 10
Set 3: 130kgs x 10
Set 4: 130kgs x 10
Calf Press
Set 1: 120kgs x 10
Set 2: 130kgs x 10
Set 3: 130kgs x 10
Set 4: 130kgs x 10
Standing Calf Raise
3 Set of 15reps bodyweight
Lying Leg Curls
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
Set 4: 120lbs x 15
Leg Extension
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
Set 4: 130lbs x 15
ABS
Superset (Cable Cruch followed by Leg Raise)
Cable Crunch
3 Set of 100lbs x 15-20 reps
Flat Bench Leg Raise
3 Set of 20reps
Superset (Russian twist then Cable Side Bends)
Russian Twist
3 Set of 20 reps - with 10kgs weight
Cable Side Bends
3 Set of 100lbs x 20
during calf workout, ang daling sumakit at mag pump ung calves ko...mind over matter na lang talaga...kaya to, pero ngumi-ngiwi na ko sa sakit at pagod...wew, buti at nakumpleto ko ung reps
mamaya Rest...Saturday and Sunday will be my Push and Pull again....i trained each body parts every 5th day of the week...not bad kesa sa dati ko typical body parts split workout which is i trained every 7th day of the week...
BB Incline Bench Press
Warm up
Set 1: Bar x 20
Set 2: 20kgs x 5
Set 3: 30kgs x 5
Workout Set
4 Set of 40kgs x 10reps
DB Shoulder Press
Set 1: 25's x 10
SEt 2: 35's x 10
Set 3: 45's x 8 ==> ang pangit ng buhat ko dito, nawawala ung form, 40's talaga buhat ko dito kaso wala ung isang pair nya kaya i decide na mag 45 kaso masyado pang mabigat sakin kaya binaba ko sa 35's.
Set 4: 35's x 10
DB Decline Bench Press
4 Set of 45's x 10
Cable Side Lateral Raise
4 Set of 20's x 10
Dips
3 Set of 10reps bodyweight
Superset (skull crusher and close grip bench press)
Skull Crusher
4 Set of 20kgs x 10 reps
Close Grip
4 Set of 20kgs x 10reps
Cable Push down
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
Set 4: 120lbs x 15
SUNDAY - PULL (Back/Bicep/Shoulder)
Pull ups
3 Set of 4 to 5 reps - takte, hirap pa ko magpull ups, di ko kase to ginagawa, gawin ko nga to every pull day ko. sana mag progress ako...
Rack Pull
Warm Up
Set 1: Bar x 10
Set 2: 30kgs x 5
Set 3: 50kgs x 5
Workout Set
3 Set of 80kgs x 10 ( +20 if isasama ung bar weight)
Barbell Row (Underhand Grip)
4 Set of 40kgs x 10==>pause rep on bottom
Cable Row (Narrow Grip)
Set 1: 100lbs x 12
Set 2: 110lbs x 12
Set 3: 120lbs x 10
Set 4: 120lbs x 10
Dumbell Row
4 Set of 45's x 10
Face Pull
4 Set of 50lbs x 10
ABS
Superset (Cable Crunch and Lying Leg Raise)
Superset ( Russian Twist and Cable Side Bends)
Cable Crunch
3 Set of 100lbs x 20
Lying Leg Raise
3 Set of 20 reps
Russian Twist
3 Set of 10kgs x 10
Cable Side Bends
3 Set of 100lbs x 20
Done! mamaya off naman...tomorrow Legs naman...masakit pa din ang legs ko until now, 5th day na bukas hehe
Badtrip!!! nagsara ung Gym na pinagtraining ko, Universal Gym sa may Aurora and Anonas....ok pa naman ang gamit dun kahit mejo luma na and kumpleto na din. lilipat na daw sila ng Bulacan..wew, Leg day pa naman ako. hanap ako ng ibang gym na abot kaya.
Naikot ko na dito sa part ng barangay namin kaso lahat nung same rate ng gym ko eh walang squat rack, amf pano na ung target ko sa squat? meron ako nakita kaso ang mahal naman,, 100 per session, 1200 per month, halos doble ng monthly fee ko sa old gym ko which is 450 lang.
ang mahirap pa, nanibago ako sa plates at weights, from kgs from my old gym to lbs, windang
i tried to apply monthly sa Hi-Tense gym, ok naman, maluwag, un lang walang Squat Rack. tapos ang konti ng dumbell and plates..hayz. baka may alam kaung murang gym na abot kaya, cubao-anonas-p.tuazon area.
Legs on new Gym
Leg Press
Set 1: 120lbs (54.5kgs) x 10
Set 2: 190lbs (86.36kgs) x 10
Set 3: 260lbs (118kgs) x 10
Hack Squat - i tried but failed, ang hirap ng machine nila, parang kahit walang weights di ko maiangat, siguro dahil luma na.
Set 1: no weights x 10
Set 2: 100lbs x 10 - 5 lang lols di ko maiangat
Sumo Deadlift
Set 1: 70lbs (31kgs) x 8
Set 2: 140lbs (63kgs) x 8
Set 3: 140lbs (63kgs) x 8
Set 4: 140lbs (63kgs) x 8
Leg Extension
Set 1: 45lbs (20kgs) x 15
Set 2: 90lbs x (40kgs) x 15
Set 3: 90lbs x (40kgs) x 15
Set 4: 90lbs x (40kgs) x 15
Lying Leg Curls
3 Set of 45lbs x 10
i decided to go home na kase nalilito pa ko sa mga gamit dito. mamaya off. bukas push day naman...
kung meron jan ung pinag di DIPsan, pwede ka siguro dun mag squat. basta make sure na matibay at fixed ung DIP Bar (tama ba tawag ko ??) para di malaglag ung barbel. ganun kasi ginagawa ni master vinch dun sa gym nila nabasa ko sa isa sa mga post nya.
kung meron jan ung pinag di DIPsan, pwede ka siguro dun mag squat. basta make sure na matibay at fixed ung DIP Bar (tama ba tawag ko ??) para di malaglag ung barbel. ganun kasi ginagawa ni master vinch dun sa gym nila nabasa ko sa isa sa mga post nya.
mamaya try ko hanapin baka namalik mata lang ako...ung sa dati ko kaseng gym powercage squat rack meron sila..
ung dito ata sa nilipitan kong gym temporary, hmm pang squat din ata toh, parang ganto pero not sure...
Yesterday: Push Routine (chest, Tricep and shoulder with ABS)
Hi-Tense Gym
6:50PM to 8:30PM
Ang lakas ng ulan, suot ang poncho, walang makakapigil sakin ehehe, mas dadami tao pag nagpatila pa ko at gagabihin ako kaya larga lang...
BB Incline Bench
Set 1: 70lbs x 5
Set 2: 90lbs x 10 - kala ko eto na working set ko, kaso bakit parang kaya ko pa until 15 reps, un pala hindi nga pala oly bars ang gamit dito, nasanay ako sa old gym ko
Set3: 110lbs x 10
Set 4: 110lbs x 8
Set 5: 110lbs x 9
DB shoulder Press
Set 1: 20's x 10
Set 2: 45's x 8 - mas magaan 45lbs dumbell dito kesa sa old gym ko,nakaya ko iangat
Set 3: 45's x 8 - last 2 reps with spot
Set 4: 45's x 8 - last 3 reps with spot - lols, nanghina na ko eh 2 to 3mins na ko nag pahinga after ng 3rd set
Decline BB Bench press
Set 1: 70lbs x 5
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 90lbs x 10
DB Side Lateral Raise
Set 1: 10's x 10
Set 2: 20's x 12
Set 3: 20's x 12
Set 4: 20's x 12
Superset (Skull crusher and close grip bench press)
Skull Crusher
Set 1: 30lbs x 10
Set 2: 40lbs x 10
Set 3: 40lbs x 10
Set 4: 40lbs x 10
close Grip
Set 1: 30lbs x 10
Set 2: 40lbs x 10
Set 3: 40lbs x 10
Set 4: 40lbs x 10
Cable Push Down (Angle BAr)
Set 1: 80lbs x 15
Set 2: 90lbs x 15
Set 3: 100lbs x 15
ABS
Superset (Lying Leg Raise and Cable Crunches)
Superset (Russian Twist and Cable Side Bends)
Lying Leg Raise
3 Set of 20 reps
Cable Crunches
3 Set of 100lbs x 20reps
Russian Twist
3 Set of 25lbs x 20reps
Cable Side Bends
3 Set of 100lbs x 20reps
Uwi mode na. sumaglit lang ng grocery para bumili ng tasty and sandwich spread.
11:10AM to 11: 50AM - may lunch break pala sila dito...sarado ung gym pag 12:00 to 1:00pm...so kahit nasa loob ka eh kelangan mo umalis pra lang sa lunch break nila...ano un..pero ok ung lugar, malinis, kumpleto at may squat rack
SQUAT
Warm Up
Set 1: Bar x 10
Set 2: 70lbs x 10
Set 3: 100lbs x 10
Workout Set
3 Set of 150lbs x 8 = ang hirap talaga ng nasanay sa kilograms, kelangan ko siguro mag adjust talaga...kase nagcoconvert pa ko sa utak ko eh...kelanga iset ko na ung standard weights ko in 'lbs'.
Superset (leg press and calf Press)
Leg Press:
3 Set of 250lbs x 15
Calf Press
3 Set of 250lbs x 15
Leg Extension
3 Set of 35lbs x 15 - parang awkward ung machine nila...or nanibago lang ako kaya nagbaba muna ako ng weights para makuha ko ung form
Lying Leg Curls
3 Set of 35lbs x 15 - eto ganun din...
Done...tomorrow Push day again ( chest, tricep and shoulders)
Yesterday: Push Day (Chest, Tricep and Shoulder) with ABS
Hi Tense Gym
6:50PM to 8:50PM
Incline BB Bench
Warm up:
Bar x 20 = familiarity na din dun sa bench at sa bar nila and sa position
50lbs x 8
Workout Set
4 Set of 80lbs x 10 - next add na ko ng weight and go to 8 rep range
Decline BB Bench Press
4 Set of 80lbs x 10 - same lng, add weight next chest and go to 8 rep range
DB Shoulder Press
Set 1: 40's x 10
Set 2: 40's x 10
Set 3: 40's x 9
Set 4: 40's x 8
Side Lateral
4 Set of 20's x 12
Superset (Skull Crusher and Close Grip)
Skull Crusher
3 Set of 50lbs x 10
Close Grip
3 Set of 50lbs x 10
Cable Push Down (Angle BAr)
Set 1: 80lbs x 15 - pansin ko mas mabigat ung weights nila dito or dahil maigsi lang u ng angle bar nila
Set 2: 90lbs x 15
Set 3: 100lbs x 15
Superset (Lying Leg Raise and Cable Crunch)
Lying Leg Raise
3 Set of 20 reps
Cable Crunch
3 Set of 80lbs x 20
Superset (Russian Twist and Plate Side Bends)
Russian Twist
3 Set of 25lbs x 20
Plate Side Bends
3 Set of 45lbs x 20
5mins cooldown tapos sibat na, baka umulan pa
Mamaya Pull Day
Yesterday: Pull Day ( Back, Bicep and Traps)
Hi Tense Gym
7:09PM - 9:05PM
Pull Ups
2 Set of 6 reps overhand grip
2 Set of 6 reps underhand grip
Rack Pull
Warm up
Set 1: 100lbs x 5
Set 2: 150lbs x 5
Workout Set = lols, nabigla ata ako nagcocompute pa din kase ako sa utak ko, at naconvert ko lang from kgs to lbs is ung isang side lang. kgs nga pala ung unit ng weight ng plates sa old gym ko. so sa 1st set, f**k!!! ang bigat pero nalift ko naman. tapos chck ko ulit, dafaq! 200lbs pala to, dpat mga 150lbs lang talaga. dinerecho ko na din with pause reps on last 2 to 3 reps.
Set 1: 200lbs x 5
Set 2: 200lbs x 8
Set 3: 200lbs x 8
Barbell Row
3 Set of 100lbs x 10
Dumbell Row 4
4 Set of 45lbs x 12 - next add na ko siguro ng weights
Supinated Bicep Curls
4 Set of 20's x 12
Hammer Curls
4 Set of 20's x 12
Upright Row
Set 1: 50lbs x 12
Set 2: 60lbs x 10
Set 3: 60lbs x 10
Set 4: 60lbs x 10
Barbell Shrug
Set 1: 130lbs x 15
Set 2: 150lbs x 15
Set 3: 150lbs x 15
Set 4: 150lbs x 15
Done! restday ko ngayon. tomorrow Legs naman. hanap ulit ng ibang gym na may squat rack.baka sa anonas fitness gym ako bukas...
edit: nalimutan ko pala dito mag face pull...maya ko na lng gawin for may rear delts...
Yesterday: Push Day (Chest, Tricep and Shoulder) with ABS
Hi Tense Gym
6:50PM to 8:50PM
Incline BB Bench
Warm up:
Bar x 20 = familiarity na din dun sa bench at sa bar nila and sa position
50lbs x 8
Workout Set
4 Set of 80lbs x 10 - next add na ko ng weight and go to 8 rep range
Decline BB Bench Press
4 Set of 80lbs x 10 - same lng, add weight next chest and go to 8 rep range
DB Shoulder Press
Set 1: 40's x 10
Set 2: 40's x 10
Set 3: 40's x 9
Set 4: 40's x 8
Side Lateral
4 Set of 20's x 12
Superset (Skull Crusher and Close Grip)
Skull Crusher
3 Set of 50lbs x 10
Close Grip
3 Set of 50lbs x 10
Cable Push Down (Angle BAr)
Set 1: 80lbs x 15 - pansin ko mas mabigat ung weights nila dito or dahil maigsi lang u ng angle bar nila
Set 2: 90lbs x 15
Set 3: 100lbs x 15
Superset (Lying Leg Raise and Cable Crunch)
Lying Leg Raise
3 Set of 20 reps
Cable Crunch
3 Set of 80lbs x 20
Superset (Russian Twist and Plate Side Bends)
Russian Twist
3 Set of 25lbs x 20
Plate Side Bends
3 Set of 45lbs x 20
5mins cooldown tapos sibat na, baka umulan pa
Mamaya Pull Day
bro sa Yale ba yang HI Intense gym na yan?
nag GGym din ako jan
Comments
haha un lang baka lalo mong di mabuhat yan kahit bar na lang nakasalang
haha! mas naiinspire nga ko magbuhat pag picture ng babae nakikita ko kesa sa picture nila Jay Cutler or Arnold schwewehw,
haha uu naman, pag lalaki kse humihigop ng lakas un haha....
humihigop din ng lakas babae pre, parehas lang.hahaha
ay honga pla haha kaso kung kasing laki ba naman ni Jay Cutler ang hihigop baka maubos protina mo sa katawan hahaha !!!
scary nga yun eh.
mamaya LEGS and ARMS ako...
di lang carb sir, cholesterol loaded pa...hainan ka ba naman ng crispy pata eh, wew! ang f@ck diet haha!!!
Thinking of changing may workout program. From Usual Body parts split program to Push/Pull/Legs and abs workout routine with 5 days split. in this case, i will be hitting twice per body parts.
SQUAT
Warm up
Set 1: Bar x 10
Set 2: 30kgs x 8
Set 3: 50kgs x 5
Workout Set
3 Set of 60kgs x 8===> PR (8 reps)
Leg Press Superset with Calf PRess followed by standing Calf Raise (bodyweight)
Leg Press
Set 1: 100kgs x 10
Set 2: 130kgs x 10
Set 3: 130kgs x 10
Set 4: 130kgs x 10
Calf Press
Set 1: 100kgs x 15
Set 2: 130kgs x 15
Set 3: 130kgs x 15
Set 4: 130kgs x 15
Calf Raise
4 Set of 15reps bodyweight
Lying Leg Curls
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 10 ==> hindi ko na maangat ng maayos so binaba ko na lng muna ung weight
Set 4: 110lbs x 15
Leg Extensiion
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
Set 4: 120lbs x 15
Sumo Deadlift (testing lang)
Set 1: 30kgs x 10
Set 2: 50kgs x 10
Set3: 50kgs x 10 ==> ang hirap, nanginginig na ung legs ko, dahil na din sa fatigue siguro. try ko na lng without squat. alternate ko sya.
ARMS
Seated DB Cuirl with twist
4 Set of 25's x 10
Seated Hammer Curls
4 Set of 25's x 10
TRICEP
Skull Crusher superset with close grip bench
Skull Crusher
3 Set of 20kgs x 10
Close Grip BP
3 Set of 20kgs x 10
mamaya i will try this routine: Push/Pull/Legs by Coolcicada of bodybuilding.com
Week 1:
Monday - Push
Tuesday - Pull
Wed - Legs
Thurs - OFF
Friday - Push
Week 2:
Monday - Pull
Tuesday - OFF
Wednesday-Legs
Thurs-OFF
Friday - Push
Sat - Pull
Sun - Off
Repeat Cycle - pero depende pa din basta i try na 4 times a week as recommended.
PUSH (Chest, Tricep and Shoulders) with ABS
BB Bench Press (rest 2 to 3 minutes each set on workout set)
Warmup
Set 1: Bar x 20
Set 2: 30kgs x 5
Workout Set
Set 1: 50kgs x 7
Set 2: 50kgs x 7
Set 3: 50kgs x 7
Set 4: 50gs x 6 - cant push the 7th rep, walang spotter eh...
Overhead Press (rest 2 to 3 minutes each set)
Set 1: Bar x 10
Set 2: 30kgs x 5
Set 3: 35kgs x 6
Set 4: 35kgs x 6
Set 5: 35kgs x 7
Incline DB Press
Set 1: 45's x 10
Set 2: 45's x 10
Set 3: 45's x 10
Set 4: 45's x 8 - nawala concentration ko kase may biglang dumaan sa likod ko, nakita ko sa salamin , weew..sayang...
DB Side Lateral Raise
3 Set of 20's x 12 - binabaan ko muna ung weights and focus on the form and on the negative
Skull Crusher superset to Close Grip Bench Press
Skull Crusher:
3 Set of 20kgs x 12
Close Grip
3 Seto of 20kgs x 12
Cable Push Down
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
ABS
Hanging Leg Raise superset to Cable Side Bends
Hanging Leg Raise
3 Set of 13reps, on 14th reps pangit na form, nagswing na ko... hehe
Cable Side bends with 100lbs weight
3 Set of 20 reps
During ABS workout, dumating ulit clubmate ko, buhat daw sya. tapos he takes 2 tab of amino and dbol...sabi nya take ako, sabi ko ayaw ko haha, tama na ung whey at creatine ko. konting kwento pa and uwi for grocery. kumain sa Mang inasal, naka 2 rice lang ako kase ubos na ung chicken hehe, ang konti kse puro balat at taba lang. dapat ako na lang nagluto kaso gabi na kase kaya no time na para magluto pa. Mamaya Push day (Back, biceps and Shoulder) naman...
Preworkout meal: Cream-o cookies and cream biscuit and water + creatine
Pull ups
2 Set of 5 reps overhand
2 Set of 5 reps underhand
Barbell Row with Rest Pause on the ground on each rep
Warm Up
Set 1: 30kgs x 10
Workout Set
4 Set of 40kgs x 10 (slight slower on the negative) - nagdeload ako, kase nagswing na ko sa 50kgs ko which is kaya naman but not this type of barbell row.
Lat Pull Down
Set 1: 100lbs x 12
Set 2: 110lbs x 12
Set 3: 120lbs x 12
Set 4: 120lbs x 12
DB Row
Set 1: 50's x 10
Set 2: 45's x 10 = > nagbaba ako ng weight to control and have proper form
Set 3: 45's x 10
Set 4: 45's x10
Supinated DB Curls
4 Set of 25's x 10
Hammer Curls
4 Set of 25's x 10
Rear Lateral Raise
4 Set of 20's x 10
Upright Row (straight Bar)
4 Set of 20kgs x 10
BB Shrugs
4 Set of 60kgs x 15
Wasted ako, wala pa kong deadlift nyan hehe... i try to alternate the Deadlift and Squat on my LEG day. Deadlift on first cycle, Squat naman on the 2nd Cycle
Post Workout Meal
3 Scrambled Eggs with 1 can tuna
2 Serving of Rice
1 Cup Gisang Monggo
220ml PM7 + 3 Tblespoon Bear Brand Milk
Squat or Deadlift (conventional or sumo)
Leg Press
Calf Press
Standing Calf Raise
Lying Leg Raise
Leg Extension
Cable Crunches
Leg Raise
Cable Side Bends
Russian Twist
SQUAT
WU Set
Set 1: Bar x 20
Set 2: 30kgs x 8
Workout Set
5 Set of 60kgs x 8
Sumo Deadlift
Set 1: 30kgs x 8
Set 2: 50kgs x 8
Set 3: 50kgs x 8
Set 4: 50kgs x 8
SuperSet (LegPress then Calf Press then Standing Calf Raise)
Leg Press
Set 1: 120kgs x 10
Set 2: 130kgs x 10
Set 3: 130kgs x 10
Set 4: 130kgs x 10
Calf Press
Set 1: 120kgs x 10
Set 2: 130kgs x 10
Set 3: 130kgs x 10
Set 4: 130kgs x 10
Standing Calf Raise
3 Set of 15reps bodyweight
Lying Leg Curls
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
Set 4: 120lbs x 15
Leg Extension
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
Set 4: 130lbs x 15
ABS
Superset (Cable Cruch followed by Leg Raise)
Cable Crunch
3 Set of 100lbs x 15-20 reps
Flat Bench Leg Raise
3 Set of 20reps
Superset (Russian twist then Cable Side Bends)
Russian Twist
3 Set of 20 reps - with 10kgs weight
Cable Side Bends
3 Set of 100lbs x 20
during calf workout, ang daling sumakit at mag pump ung calves ko...mind over matter na lang talaga...kaya to, pero ngumi-ngiwi na ko sa sakit at pagod...wew, buti at nakumpleto ko ung reps
mamaya Rest...Saturday and Sunday will be my Push and Pull again....i trained each body parts every 5th day of the week...not bad kesa sa dati ko typical body parts split workout which is i trained every 7th day of the week...
PUSH (Chest/Shoulder/Triceps)
BB Incline Bench Press
Warm up
Set 1: Bar x 20
Set 2: 20kgs x 5
Set 3: 30kgs x 5
Workout Set
4 Set of 40kgs x 10reps
DB Shoulder Press
Set 1: 25's x 10
SEt 2: 35's x 10
Set 3: 45's x 8 ==> ang pangit ng buhat ko dito, nawawala ung form, 40's talaga buhat ko dito kaso wala ung isang pair nya kaya i decide na mag 45 kaso masyado pang mabigat sakin kaya binaba ko sa 35's.
Set 4: 35's x 10
DB Decline Bench Press
4 Set of 45's x 10
Cable Side Lateral Raise
4 Set of 20's x 10
Dips
3 Set of 10reps bodyweight
Superset (skull crusher and close grip bench press)
Skull Crusher
4 Set of 20kgs x 10 reps
Close Grip
4 Set of 20kgs x 10reps
Cable Push down
Set 1: 100lbs x 15
Set 2: 110lbs x 15
Set 3: 120lbs x 15
Set 4: 120lbs x 15
SUNDAY - PULL (Back/Bicep/Shoulder)
Pull ups
3 Set of 4 to 5 reps - takte, hirap pa ko magpull ups, di ko kase to ginagawa, gawin ko nga to every pull day ko. sana mag progress ako...
Rack Pull
Warm Up
Set 1: Bar x 10
Set 2: 30kgs x 5
Set 3: 50kgs x 5
Workout Set
3 Set of 80kgs x 10 ( +20 if isasama ung bar weight)
Barbell Row (Underhand Grip)
4 Set of 40kgs x 10==>pause rep on bottom
Cable Row (Narrow Grip)
Set 1: 100lbs x 12
Set 2: 110lbs x 12
Set 3: 120lbs x 10
Set 4: 120lbs x 10
Dumbell Row
4 Set of 45's x 10
Face Pull
4 Set of 50lbs x 10
ABS
Superset (Cable Crunch and Lying Leg Raise)
Superset ( Russian Twist and Cable Side Bends)
Cable Crunch
3 Set of 100lbs x 20
Lying Leg Raise
3 Set of 20 reps
Russian Twist
3 Set of 10kgs x 10
Cable Side Bends
3 Set of 100lbs x 20
Done! mamaya off naman...tomorrow Legs naman...masakit pa din ang legs ko until now, 5th day na bukas hehe
Naikot ko na dito sa part ng barangay namin kaso lahat nung same rate ng gym ko eh walang squat rack, amf pano na ung target ko sa squat?
ang mahirap pa, nanibago ako sa plates at weights, from kgs from my old gym to lbs, windang
i tried to apply monthly sa Hi-Tense gym, ok naman, maluwag, un lang walang Squat Rack. tapos ang konti ng dumbell and plates..hayz. baka may alam kaung murang gym na abot kaya, cubao-anonas-p.tuazon area.
Legs on new Gym
Leg Press
Set 1: 120lbs (54.5kgs) x 10
Set 2: 190lbs (86.36kgs) x 10
Set 3: 260lbs (118kgs) x 10
Hack Squat - i tried but failed, ang hirap ng machine nila, parang kahit walang weights di ko maiangat, siguro dahil luma na.
Set 1: no weights x 10
Set 2: 100lbs x 10 - 5 lang lols
Sumo Deadlift
Set 1: 70lbs (31kgs) x 8
Set 2: 140lbs (63kgs) x 8
Set 3: 140lbs (63kgs) x 8
Set 4: 140lbs (63kgs) x 8
Leg Extension
Set 1: 45lbs (20kgs) x 15
Set 2: 90lbs x (40kgs) x 15
Set 3: 90lbs x (40kgs) x 15
Set 4: 90lbs x (40kgs) x 15
Lying Leg Curls
3 Set of 45lbs x 10
i decided to go home na kase nalilito pa ko sa mga gamit dito. mamaya off. bukas push day naman...
mamaya try ko hanapin baka namalik mata lang ako...ung sa dati ko kaseng gym powercage squat rack meron sila..
ung dito ata sa nilipitan kong gym temporary, hmm pang squat din ata toh, parang ganto pero not sure...
Hi-Tense Gym
6:50PM to 8:30PM
Ang lakas ng ulan, suot ang poncho, walang makakapigil sakin ehehe, mas dadami tao pag nagpatila pa ko at gagabihin ako kaya larga lang...
BB Incline Bench
Set 1: 70lbs x 5
Set 2: 90lbs x 10 - kala ko eto na working set ko, kaso bakit parang kaya ko pa until 15 reps, un pala hindi nga pala oly bars ang gamit dito, nasanay ako sa old gym ko
Set3: 110lbs x 10
Set 4: 110lbs x 8
Set 5: 110lbs x 9
DB shoulder Press
Set 1: 20's x 10
Set 2: 45's x 8 - mas magaan 45lbs dumbell dito kesa sa old gym ko,nakaya ko iangat
Set 3: 45's x 8 - last 2 reps with spot
Set 4: 45's x 8 - last 3 reps with spot - lols, nanghina na ko eh 2 to 3mins na ko nag pahinga after ng 3rd set
Decline BB Bench press
Set 1: 70lbs x 5
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 90lbs x 10
DB Side Lateral Raise
Set 1: 10's x 10
Set 2: 20's x 12
Set 3: 20's x 12
Set 4: 20's x 12
Superset (Skull crusher and close grip bench press)
Skull Crusher
Set 1: 30lbs x 10
Set 2: 40lbs x 10
Set 3: 40lbs x 10
Set 4: 40lbs x 10
close Grip
Set 1: 30lbs x 10
Set 2: 40lbs x 10
Set 3: 40lbs x 10
Set 4: 40lbs x 10
Cable Push Down (Angle BAr)
Set 1: 80lbs x 15
Set 2: 90lbs x 15
Set 3: 100lbs x 15
ABS
Superset (Lying Leg Raise and Cable Crunches)
Superset (Russian Twist and Cable Side Bends)
Lying Leg Raise
3 Set of 20 reps
Cable Crunches
3 Set of 100lbs x 20reps
Russian Twist
3 Set of 25lbs x 20reps
Cable Side Bends
3 Set of 100lbs x 20reps
Uwi mode na. sumaglit lang ng grocery para bumili ng tasty and sandwich spread.
This is a smith/power cage...
...this is a squat rack...
Know the difference.
mukang hindi squat rack ung nakita ko sa gym ko ngayon, kase mas mababa sya...
nakita ko ung isang gym mate ko, dun nga sa dips nag squat...
HI-TENSE GYM
Pull Ups
2 Set of 5 reps bodyweight overhand grip
2 Set of 5 reps bodyweight underhand grip
Deadlift:
Warm up
Set 1: 50lbs x 5
Set 2: 80lbs x 5
Set 3: 110lbs x 5
Workout Set
3 SEt of 160lbs x 8 = 72 kgs. wala masyadong plates, puro 10lbs, konting 15lbs and madalang na 25lbs...
Barbell Row
Set 1: 70lbs x 8
Set 2: 100lbs x 10
Set 3: 100lbs x 10
Set 4: 100lbs x 10
Lat Pull down
1 Set only of 90lbs x 10 - malapit na kse maputol ung cable...so better tigil na lang..baka maputol, sakin pa tumama...
Dumbell Row
3 Set of 45's x 10
Supinated Bicep Curl
3 Set of 20's x 10
Hammer Curls
3 Set of 20's x 10
Upright Row
3 Set of 50lbs x 10
BB Shrugs
3 Set of 140lbs x 15
Face Pull
3 Set of 70lbs x 12
DONE!!!
====================================================================
Last Saturday: LEGS
ANONAS FITNESS GYM
11:10AM to 11: 50AM - may lunch break pala sila dito...sarado ung gym pag 12:00 to 1:00pm...so kahit nasa loob ka eh kelangan mo umalis pra lang sa lunch break nila...ano un..pero ok ung lugar, malinis, kumpleto at may squat rack
SQUAT
Warm Up
Set 1: Bar x 10
Set 2: 70lbs x 10
Set 3: 100lbs x 10
Workout Set
3 Set of 150lbs x 8 = ang hirap talaga ng nasanay sa kilograms, kelangan ko siguro mag adjust talaga...kase nagcoconvert pa ko sa utak ko eh...kelanga iset ko na ung standard weights ko in 'lbs'.
Superset (leg press and calf Press)
Leg Press:
3 Set of 250lbs x 15
Calf Press
3 Set of 250lbs x 15
Leg Extension
3 Set of 35lbs x 15 - parang awkward ung machine nila...or nanibago lang ako kaya nagbaba muna ako ng weights para makuha ko ung form
Lying Leg Curls
3 Set of 35lbs x 15 - eto ganun din...
Done...tomorrow Push day again ( chest, tricep and shoulders)
Hi Tense Gym
6:50PM to 8:50PM
Incline BB Bench
Warm up:
Bar x 20 = familiarity na din dun sa bench at sa bar nila and sa position
50lbs x 8
Workout Set
4 Set of 80lbs x 10 - next add na ko ng weight and go to 8 rep range
Decline BB Bench Press
4 Set of 80lbs x 10 - same lng, add weight next chest and go to 8 rep range
DB Shoulder Press
Set 1: 40's x 10
Set 2: 40's x 10
Set 3: 40's x 9
Set 4: 40's x 8
Side Lateral
4 Set of 20's x 12
Superset (Skull Crusher and Close Grip)
Skull Crusher
3 Set of 50lbs x 10
Close Grip
3 Set of 50lbs x 10
Cable Push Down (Angle BAr)
Set 1: 80lbs x 15 - pansin ko mas mabigat ung weights nila dito or dahil maigsi lang u ng angle bar nila
Set 2: 90lbs x 15
Set 3: 100lbs x 15
Superset (Lying Leg Raise and Cable Crunch)
Lying Leg Raise
3 Set of 20 reps
Cable Crunch
3 Set of 80lbs x 20
Superset (Russian Twist and Plate Side Bends)
Russian Twist
3 Set of 25lbs x 20
Plate Side Bends
3 Set of 45lbs x 20
5mins cooldown tapos sibat na, baka umulan pa
Mamaya Pull Day
Hi Tense Gym
7:09PM - 9:05PM
Pull Ups
2 Set of 6 reps overhand grip
2 Set of 6 reps underhand grip
Rack Pull
Warm up
Set 1: 100lbs x 5
Set 2: 150lbs x 5
Workout Set = lols, nabigla ata ako
Set 1: 200lbs x 5
Set 2: 200lbs x 8
Set 3: 200lbs x 8
Barbell Row
3 Set of 100lbs x 10
Dumbell Row 4
4 Set of 45lbs x 12 - next add na ko siguro ng weights
Supinated Bicep Curls
4 Set of 20's x 12
Hammer Curls
4 Set of 20's x 12
Upright Row
Set 1: 50lbs x 12
Set 2: 60lbs x 10
Set 3: 60lbs x 10
Set 4: 60lbs x 10
Barbell Shrug
Set 1: 130lbs x 15
Set 2: 150lbs x 15
Set 3: 150lbs x 15
Set 4: 150lbs x 15
Done! restday ko ngayon. tomorrow Legs naman. hanap ulit ng ibang gym na may squat rack.baka sa anonas fitness gym ako bukas...
edit: nalimutan ko pala dito mag face pull...maya ko na lng gawin for may rear delts...
Hi Tense Gym
5:15PM to 7:10PM
walang squat rack kaya nag sumo muna ko though lam ko more on hamstring to.
Sumo Deadlift
Warmup
Set 1: 70lbs (31kgs) x 8
Set 2: 120lbs (54kgs) x 5
Set 3: 150lbs (68kgs)x 5
Working Set
3 Set of 180lbs (81kgs) x 8
Superset (Legpress, Calf Press and Standing Calf Raise)
Leg Press
3 Set of 270lbs (122kgs)x 20
Calf Press
3 Set of 270lbs (122kgs)x 20
Standing Calf Raise
3 Set of 20reps bodyweight
Lying Leg Curls
3 Set of 40lbs x 12 - parang awkward ng position kaya di ko nagawa ng ayos
Leg Extension
3 Set of 90lbs x 15
Face Pull
4 Set of 60lbs x 12
==============================================================
YESTERDAY: PUSH (Chest, Tricep, Shoulder with ABS)
Hi TEnse Gym
9:41AM to 11:50AM
Flat BB Bench
Warm up
Set 1: BAr x 20
Set 2: 70lbs x 8
Set 3: 90lbs x 8
Working Set
4 Set of 110lbs x 8
Incline DB Bench
4 Set of 50's x 12
DB Shoulder Press
3 Set of 40's x 12
Cable Side Lateral Raise (one arm)
3 Set of 20lbs x 12
Superset (skull crusher and close grip)
Skull Crusher
3 Set of 60lbs x 8
Close Grip Bench
3 Set of 60lbs x 10
Cable Push down (Straight Bar)
3 SEt of 80lbs x 15
Superset ( Lying Leg Raise and Cable Crunch)
Superset (Russian Twist and Cable Side Bends)
Lying Leg Raise
3 Set of 20 reps
Cable Crunch
3 Set of 80lbs x 20reps
Russian Twist
3 Set of 25lbs x 20
Cable Side Bends
3 Set of 80lbs x 20
Done
Hi Tense Gym
6:50PM to 8:55PM
Pull Ups
2 Set Underhand Grip x 6
2 Set Overhand Grip x 6
Deadlift
Set 1: 100lbs x 8
Set 2: 170lbs x 8
Set 3: 170lbs x 8
Set 4: 170lbs x 8
Barbell Row
3 Set of 100lbs x 12
Lat Pull Down
Set 1: 70lbs x 10
Set 2: 80lbs x 10
Set 3: 90lbs x 10
DB Row
3 Set of 60lbs x 10
BB Shrug
Set 1: 100lbs x 15
Set 2: 170lbs x 15
Set 3: 190lbs x 15
Set 4: 190lbs x 15
Set 5: 190lbs x 15
Upright Row
Set 1: 50lbs x 12
Set 2: 50lbs x 12
Set 3: 60lbs x 10
Set 4: 60lbs x 10
Supinated Bicep Curl
3 Set of 20's x 12
Hammer Curls
3 Set of 20's x 12
Face Pull
1 Set of 70lbs x 12 - may nakisabay kaso di na dun umalis kaya nag standing rear lateral raise na lng ako
Rear Lateral Raise
3 Set of 20's x 12
Done
Hi tense Gym
11:50AM to 1:00PM LEGs
SQUAT
Warm up
Set 1: 70lbs x 8
Set 2: 105lbs x 8
Working Set
3 Set of 135lbs x 8
Leg Press
3 Set of 270lbs x 20reps
Calf Press
3 Set of 270lbs x 20reps
Standing Calf Raise
3 Set of 20 reps bodyweight
Lying Leg Curls
3 Set of 55lbs x 15
Leg Extension
4 Set of 105lbs x 15
Done. Parang inaantok ako sa workout at ambiance ng gym. uwi mode na muna ako...
Hi Tense Gym
7:00PM to 9:00PM
Incline DB Press
4 Set of 50's x 10
Overhead Press
3 Set of 80 x 6
BB Flat Bench
4 Set of 100lbs x 8
Cable Side Lateral
4 Set of 30lbs x 10
Skull Crusher
3 Set of 60lbs x 8
Close Grip
3 Set of 60lbs x 10
Cable Pushdown angle bar
Set 1: 80lbs x 15
Set 2: 90lbs x 15
Set 3: 90lbs x 15
Lying Leg Raise
3 Set of 20reps bodyweight
Cable Crunch
3 Set of 80lbs x 20
==========================================================
Last Saturday - Pull
Hi Tense Gym
12:30PM to 2:30PM
Deadlift
Warm UP
Set 1: 100lbs x 8
Set 2: 150lbs x 5
Set 3: 160lbs x 1
Working Set
3 Set of 170lbs x 8
Pull Ups
2 Set x 6 Underhand
2 Set x 6 Overhand
Barbell Row
3 Set 100lbs x 12
Lat Pull Down
Set 1: 80lbs x 10
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 90lbs x 10
Dumbell Row
3 Set of 60lbs x 10
Hammer Strength Row
3 Set of 100lbs x 10
Supinated Bicep Curls
3 Set of 20's x 12
Hammer Curls
3 Set of 20's x 12
Upright Row
4 Set of 60lbs x 12
Barbell Shrug
4 Set of 170lbs x 15
Face Pull
4 Set of 70lbs x 12
Post Workout Meal
Zarks Jawbreaker Burger - di ako nagchallenge, though free sya pag naubos mo sya within 5mins...
bro sa Yale ba yang HI Intense gym na yan?
nag GGym din ako jan