SQUAT
WarmUP
Set 1: 70lbs x 8
Set 2: 100lbs x 5
Set 3: 130lbs x 1
Working Set
4 Set of 140lbs x 8
in between ng 2nd to 4th set, mejo nahihilo ako, ewan ko bakit ganun, lalo pag umuupo ako, parang matutumba ako, kinkulang ata ako sa hangin. ang tagal ko makarecover pero natapos ko naman, mejo longer rest time lang ako para makumpleto ko ung target reps ko...
Leg Press
3 Set of 290lbs x 20
Calf Press
3 Set of 290lbs x 20
Standing Calf Raise
3 Set of 20 bodyweight
Lying Leg Curls
3 Set of 65lbs x 12
Leg Extension
4 Set of 105lbs x 15
After ng legs, nag abs ako, gusto ko na sumuko kase nahihilo na ko pero pahnga lang ako ng konti para makuha ko target program ko, di ko alam bakit ganto naramdaman ko last night, dahil fasted ako nag train? or pagod? pero wla naman syado ginawa sa ofis, nakaupo nga lang eh...hmmm....rest day ako mamaya so makakarecover pa ko...
normal lang yan bro specially during legs day ... pag ganun hinga ka lang muna ... may time pa na masusuka ka na jan
siguro nga..pero ngayon ko lang naranasan ung parang nahihilo at umikot paningin ko after ng set...dati naman ako nag train ng legs, at same workout naman, un lng hindi same weights and volume...ichck ko ulit next leg day if ganto pa din...
ibawi mo na lang sa kain kapag legs day ... ganyan din ako ...2nd day of the week ko ang legs kaya weekdays din ang bagsak niya... ang masakit pa nun, hirap mag lakad the whole week kahit sa office haha
Woah, hang dami nag chechest, yari...nag Incline Bench na lng muna ako pero mag Flat din sana ako...
Incline BB Bench
Set 1: 70lbs x 10
Set 2: 90lbs x 8
Set 3: 90lbs x 8 - last 2 spot - thanks dun sa nakisabay sakin, inispotan nya ko hehe
Set 4: 90lbs x 8 - last 3 spot
DB Shoulder Press
3 Set of 40's x 8 - mukang nanghina ako, naka 12 reps dati ako dito per set
BB Decline Bench - meron pa din gumagamit sa flat
Set 1: 70lbs x 10
Set 2: 90lbs x 10
Set 3: 100lbs x 10
Set 4: 100lbs x 10
Set 5: 100lbs x 10
Side Lateral Raise
4 Set of 20's x 15
Skull Crusher
Set 1: 60lbs x 8
Set 2: 50lbs x 10
Set 3: 50lbs x 10
Set 4: 50lbs x 10
Close Grip
Set 1: 60lbs x 10
Set 2: 50lbs x 10
Set 3: 50lbs x 10
Set 4: 50lbs x 10
Cable Pushdown Angle Bar
Set 1: 80lbs x 15
Set 2: 90lbs x 15
Set 3: 90lbs x 15
Set 4: 90lbs x 15
July 24, 2014 - Pull day (Back, Bicep and Shoulder)
Hi Tense Gym
7:00 PM to 9:30PM - wah tagal ko pala nag gym kagabi hehe
Preworkout - tinry ko ung kopiko brown (caffeine) if gagana ba or magwork sya sa workout ko...mukang effective naman, mejo buhay ako, kape lang pala hinahanap ko eh, di ko na muna kelangan ng mamahaling preworkout supplements
Pull Ups
2 Set Overhand Grip x 6
2 Set Underhand Grip x 6
Deadlift
Warm up
Set 1: 90lbs x 8
Set 2: 120lbs x 5
Set 3: 160lbs x 5
Working Set
3 Set of 190lbs x 8
Barbell Row
3 Set of 100lbs x 12 - naground daw ung back ko sabi ng isang gymate ko, hmm iayos ko na lang next yung form ko, or baka mabigat pa para sakin ung weights...
Lat Pull Down
Set 1: 80lbs x 10
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 100lbs x 10
DB row
4 Set of 60lbs x 10
Hammer Seated Machine (Alternate)
Set 1: 85lbs x 10
Set 2: 95lbs x 10
Set 3: 105lbs x 10
Set 4: 105lbs x 10
Set 5: 105lbs x 10
Set 6: 105lbs x 10
Supinated Curls
4 Set of 25's x 10
Hammer Curls
4 Set of 25's x 10
Upright Row
Set 1: 50lbs x 12
Set 2: 50lbs x 12
Set 3: 60lbs x 10
Set 4: 60lbs x 10
Actually I'm only using coffee as my pre-workout drink for a month already. It's pretty effective. Money wise. Hehe because it's free here in the office.
Yep, kape nga lang kulang siguro sakin, madalas kase after na dumating sa bahay galing ofis eh bihis lang tapos derecho na sa gym, pagod pa at di pa nakakapahinga...
dito din sa ofis free ang coffee, nescafe original or brewed hehe...pero kahapon nagtimpla ako pagdting ko sa bahay, pinaka meryenda ko na din...ayun nagising ako hehe at sakto back day ako kahapon hehe...
Squat
Warmup
Set 1: 70lbs x 10
Set 2: 100lbs x 8
Set 3: 130lbs x 3
Working Set
4 Set of 140lbs x 8
Leg Press
3 Set of 290lbs x 20
Calf Press
3 Set of 290lbs x 20
Standing Calf Raise
3 Set of 20reps bodyweight
Lying Leg Curls
3 Set of 65lbs x 12
Leg Extension
4 Set of 110lbs x 15
Russian Twist
3 SEt of 25lbs x 20
Cable Crunch
3 Set of 90lbs x 20
Face Pull
4 Set of 70lbs x 12
Kinausap ako ng kapitbahay ko kahapon about muay thai training, weight lifting pa din kaso iba ang approach, focus sya sa negative...example is benchpress...for 2mins, mag bench ka na focus mo is ung negative, tapos sa postive eh iaangat nya and focus mo ung sobrang bagal na pagbaba sa chest mo...at ang benching nya sa flat is upper nipple which is masakit sa front shoulder...he told me also that mas maganda ang training nya sa muay thai compare sa powerlifting/bodybuidling...naguluhan ako...ano ba opinyon nyo dito? is it true na mas ok ang training ng muay thai kesa bodybuilding when it comes to building muscles?
Kinausap ako ng kapitbahay ko kahapon about muay thai training, weight lifting pa din kaso iba ang approach, focus sya sa negative...example is benchpress...for 2mins, mag bench ka na focus mo is ung negative, tapos sa postive eh iaangat nya and focus mo ung sobrang bagal na pagbaba sa chest mo...at ang benching nya sa flat is upper nipple which is masakit sa front shoulder...he told me also that mas maganda ang training nya sa muay thai compare sa powerlifting/bodybuidling...naguluhan ako...ano ba opinyon nyo dito? is it true na mas ok ang training ng muay thai kesa bodybuilding when it comes to building muscles?
Ang tanong... Ba't ba siya nagtri-training ng Muay Thai? Ano bang goal niya? Nagmua-Muay Thai ba siya?
Kinausap ako ng kapitbahay ko kahapon about muay thai training, weight lifting pa din kaso iba ang approach, focus sya sa negative...example is benchpress...for 2mins, mag bench ka na focus mo is ung negative, tapos sa postive eh iaangat nya and focus mo ung sobrang bagal na pagbaba sa chest mo...at ang benching nya sa flat is upper nipple which is masakit sa front shoulder...he told me also that mas maganda ang training nya sa muay thai compare sa powerlifting/bodybuidling...naguluhan ako...ano ba opinyon nyo dito? is it true na mas ok ang training ng muay thai kesa bodybuilding when it comes to building muscles?
Ang tanong... Ba't ba siya nagtri-training ng Muay Thai? Ano bang goal niya? Nagmua-Muay Thai ba siya?
yes, nag muay thai sya pero focus muna sya ngyon sa pag train ng students nya...he said he was focus on bodybuilding on the whole 2 years...nahinto lang sa pagbubuhat tumataba na kagad..compare sa muay thai training na nandun na ung katawan mo kahit di ka na makapagbuhat...honestly nalito ako bigla nung sinabi nya un...may mali ba sa whole approach ng bodybuilding? hmmm
nga pala, hindi ung training ng suntok, sipa, uppercut ung tinutukoy ko, ung same lng ng bodybuilding ung sinasabi ko, ung benching, squat, barbell curls etc..
hmm meaning sir Core, sa bodybuilding nya dati, un lang ung way nya na pagburn ng food nya so pag nahinto eh taba kagad...
while on his muay thai training, kahit wala syang buhat pero may konting ensayo sya eh naburn pa din food intake nya?tama ba ko ?correct me if im wrong...
hmm meaning, sa bodybuilding nya dati, un lang ung way nya na pagburn ng food nya so pag nahinto eh taba kagad...
while on his muay thai training, kahit wala syang buhat pero may konting ensayo sya eh naburn pa din food intake nya?tama ba ko ?correct me if im wrong...
Can't agree on that one, since you're burning cals ALL THE TIME. Even the moment you're reading this. [size=x-small](But miniscule.)[/size]
hmm meaning, sa bodybuilding nya dati, un lang ung way nya na pagburn ng food nya so pag nahinto eh taba kagad...
while on his muay thai training, kahit wala syang buhat pero may konting ensayo sya eh naburn pa din food intake nya?tama ba ko ?correct me if im wrong...
You don't get fat that fast unless the change/s was dramatic...
hmm meaning, sa bodybuilding nya dati, un lang ung way nya na pagburn ng food nya so pag nahinto eh taba kagad...
while on his muay thai training, kahit wala syang buhat pero may konting ensayo sya eh naburn pa din food intake nya?tama ba ko ?correct me if im wrong...
Can't agree on that one, since you're burning cals ALL THE TIME. Even the moment you're reading this. [size=x-small](But miniscule.)[/size]
hmm meaning, sa bodybuilding nya dati, un lang ung way nya na pagburn ng food nya so pag nahinto eh taba kagad...
while on his muay thai training, kahit wala syang buhat pero may konting ensayo sya eh naburn pa din food intake nya?tama ba ko ?correct me if im wrong...
You don't get fat that fast unless the change/s was dramatic...
haha kaya nga po i ask if tama ba pagkakaintindi ko? im not saying po na tama ung comment ko.btw im still focusing on bodybuilding...if sakali i might try muay thai training, ung fighting training nya since 50% discount makuha ko sa kanya kase kapitbahay ko naman sya ..thanks po sir core ===================================
Yesterday Push Day (Chest, Tricep and Shoulder)
6th Week of my Push/Pull/Legs
6:55PM to 8:45PM
Warm up
Dips 15 reps bodyweight
Incline BB Bench
Warm Up
Set 1: Bar x 20
Set 2: 70lbs x 8
Working Set
4 Set of 100lbs x 8
DB Shoulder Press
3 Set of 40lbs x 8
DB Decline Bench
4 Set of 60lbs x 8
Cable Side Lateral
4 Set of 30lbs x 12 - focus on the negative
Skull Crusher
3 Set of 50lbs x 10
Close GRip
3 Set of 50lbs x 12
Cable PUsh Down
Set 1: 80lbs x 15
Set 2: 90lbs x 15
Set 3: 90lbs x 15
Set 4: 100lbs x 15
Pull Ups
2 Set Overhand x 6
1 Set Underhand x 10
1 Set Underhand x 5
Deadlift
Warmup
Set 1: 100lbs x 8
Set 2: 150lbs x 5
Set 3: 180lbs x 1
Working Set
3 Set of 190lbs x 8 ==> ang dali bumitaw ng grip ko sa kaliwa ngayon, dati naman hindi...
Pendlay Row
3 Set of 100lbs x 12 ===> lols nakita ko sa salamin nag round ung back ko sa 11 to 12 reps...gawin ko na lang to sa rack..masyadong mababa kapag sa ground ko kinukuha ung barbell
Lat Pull Down
Set 1: 80lbs x 10
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 100lbs x 8
Dumbell Row
4 Set of 60lbs x 10
Seated Hammer STrength
3 Set of 110lbs x 10
Supinated Bicep Curls
3 Set of 30lbs x 10
Hammer Curls
3 Set of 30lbs x 10
Upright Row
Set 1: 50lbs x 12
Set 2: 50lbs x 12
Set 3: 60lbs x 10
Set 4: 60lbs x 10
Barbell Shrug
Set 1: 170lbs x15
Set 2: 170lbs x 10 = this time nawalan na talaga ako ng grip so i decide na magbaba ng weights
Set 3: 100lbs x 15
Set 4: 100lbs x 15
Face Pull
Set 1: 70lbs x 12
Set 2: 80lbs x 12
Set 3: 80lbs x 12
Set 4: 80lbs x 12
Done........maya off muna and tomorrow Legs naman...
@mikol22 Noong unang attempt mo ba ng pull ups mo, nakagawa ka successfully? ) ako kasi hanggang ngayon wala haha.
sa pullups nung una? nakow! puro effort lang ako nun, di ko maitaas katawan ko hehe...
try mo sir sa pullups ung negative..i mean from the top going slow pababa. kase ung pull ups from bottom to top...ung gawin mo from top to bottom na dahan dahan, pigilan mo tapos gawin mo sya mga kahit 5 reps lang per set....yan ung praktis ko nun sa pullups
sa pullups nung una? nakow! puro effort lang ako nun, di ko maitaas katawan ko hehe...
try mo sir sa pullups ung negative..i mean from the top going slow pababa. kase ung pull ups from bottom to top...ung gawin mo from top to bottom na dahan dahan, pigilan mo tapos gawin mo sya mga kahit 5 reps lang per set....yan ung praktis ko nun sa pullups
naku bro, advance na daw yang negatives na yan sabi ni master idol BD, kaya ngayon im training my back/lats kapag may time.
kapag naka 100lbs lat pulls 3x8 na ako try ko mag negatives hehe.
gaano katagal ka nagtrain para maka kumpleto ng isang pull ups?
sa pullups nung una? nakow! puro effort lang ako nun, di ko maitaas katawan ko hehe...
try mo sir sa pullups ung negative..i mean from the top going slow pababa. kase ung pull ups from bottom to top...ung gawin mo from top to bottom na dahan dahan, pigilan mo tapos gawin mo sya mga kahit 5 reps lang per set....yan ung praktis ko nun sa pullups
naku bro, advance na daw yang negatives na yan sabi ni master idol BD, kaya ngayon im training my back/lats kapag may time.
kapag naka 100lbs lat pulls 3x8 na ako try ko mag negatives hehe.
gaano katagal ka nagtrain para maka kumpleto ng isang pull ups?
pang beginner yan sir..ganto...diba ung normal na pull ups eh from bottom tapos pull mo katawan mo sa top dba? ung advise ko sau boss ang starting point mo is from top tapos pigilan mo katawan mo pababa...ganun lang for few reps...
noong ZERO ang pullups ko, what really helped me was bands (interior ng gulong ng bike). Unti unti, day by day, unti unti ulit. Hangang nakaya ko na 1,2,3, etc.
Sa pagttrain ko sa back ko, I can say na nag iimprove na yung pang pull up ko (kahit di pa ako nakakagawa ng isa, at kahit nahihirapan ako sa negatives)
Comments
sa 10th avenue boss sa likod ng SM, malapit sa Roosevelt...
Hi Tense
6:45PM to 8:15PM
SQUAT
WarmUP
Set 1: 70lbs x 8
Set 2: 100lbs x 5
Set 3: 130lbs x 1
Working Set
4 Set of 140lbs x 8
in between ng 2nd to 4th set, mejo nahihilo ako, ewan ko bakit ganun, lalo pag umuupo ako, parang matutumba ako, kinkulang ata ako sa hangin. ang tagal ko makarecover pero natapos ko naman, mejo longer rest time lang ako para makumpleto ko ung target reps ko...
Leg Press
3 Set of 290lbs x 20
Calf Press
3 Set of 290lbs x 20
Standing Calf Raise
3 Set of 20 bodyweight
Lying Leg Curls
3 Set of 65lbs x 12
Leg Extension
4 Set of 105lbs x 15
After ng legs, nag abs ako, gusto ko na sumuko kase nahihilo na ko pero pahnga lang ako ng konti para makuha ko target program ko, di ko alam bakit ganto naramdaman ko last night, dahil fasted ako nag train? or pagod? pero wla naman syado ginawa sa ofis, nakaupo nga lang eh...hmmm....rest day ako mamaya so makakarecover pa ko...
Russian Twists
3 Set of 25lbs x 15
Cable Side Bends
3 Set of 80lbs x 20
siguro nga..pero ngayon ko lang naranasan ung parang nahihilo at umikot paningin ko after ng set...dati naman ako nag train ng legs, at same workout naman, un lng hindi same weights and volume...ichck ko ulit next leg day if ganto pa din...
Hi Tense
7:05PM to 8:55PM
Woah, hang dami nag chechest, yari...nag Incline Bench na lng muna ako pero mag Flat din sana ako...
Incline BB Bench
Set 1: 70lbs x 10
Set 2: 90lbs x 8
Set 3: 90lbs x 8 - last 2 spot - thanks dun sa nakisabay sakin, inispotan nya ko hehe
Set 4: 90lbs x 8 - last 3 spot
DB Shoulder Press
3 Set of 40's x 8 - mukang nanghina ako, naka 12 reps dati ako dito per set
BB Decline Bench - meron pa din gumagamit sa flat
Set 1: 70lbs x 10
Set 2: 90lbs x 10
Set 3: 100lbs x 10
Set 4: 100lbs x 10
Set 5: 100lbs x 10
Side Lateral Raise
4 Set of 20's x 15
Skull Crusher
Set 1: 60lbs x 8
Set 2: 50lbs x 10
Set 3: 50lbs x 10
Set 4: 50lbs x 10
Close Grip
Set 1: 60lbs x 10
Set 2: 50lbs x 10
Set 3: 50lbs x 10
Set 4: 50lbs x 10
Cable Pushdown Angle Bar
Set 1: 80lbs x 15
Set 2: 90lbs x 15
Set 3: 90lbs x 15
Set 4: 90lbs x 15
Lying Leg Raise
3 Set of 20reps bodyweight
Cable Crunch
3 Set of 80lbs x 20
mamaya PULL day naman...
Hi Tense Gym
7:00 PM to 9:30PM - wah tagal ko pala nag gym kagabi hehe
Preworkout - tinry ko ung kopiko brown (caffeine) if gagana ba or magwork sya sa workout ko...mukang effective naman, mejo buhay ako, kape lang pala hinahanap ko eh, di ko na muna kelangan ng mamahaling preworkout supplements
Pull Ups
2 Set Overhand Grip x 6
2 Set Underhand Grip x 6
Deadlift
Warm up
Set 1: 90lbs x 8
Set 2: 120lbs x 5
Set 3: 160lbs x 5
Working Set
3 Set of 190lbs x 8
Barbell Row
3 Set of 100lbs x 12 - naground daw ung back ko sabi ng isang gymate ko, hmm iayos ko na lang next yung form ko, or baka mabigat pa para sakin ung weights...
Lat Pull Down
Set 1: 80lbs x 10
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 100lbs x 10
DB row
4 Set of 60lbs x 10
Hammer Seated Machine (Alternate)
Set 1: 85lbs x 10
Set 2: 95lbs x 10
Set 3: 105lbs x 10
Set 4: 105lbs x 10
Set 5: 105lbs x 10
Set 6: 105lbs x 10
Supinated Curls
4 Set of 25's x 10
Hammer Curls
4 Set of 25's x 10
Upright Row
Set 1: 50lbs x 12
Set 2: 50lbs x 12
Set 3: 60lbs x 10
Set 4: 60lbs x 10
Barbell Shrug
4 Set of 170lbs x 15
dito din sa ofis free ang coffee, nescafe original or brewed hehe...pero kahapon nagtimpla ako pagdting ko sa bahay, pinaka meryenda ko na din...ayun nagising ako hehe at sakto back day ako kahapon hehe...
11:00AM to 12:40PM
Squat
Warmup
Set 1: 70lbs x 10
Set 2: 100lbs x 8
Set 3: 130lbs x 3
Working Set
4 Set of 140lbs x 8
Leg Press
3 Set of 290lbs x 20
Calf Press
3 Set of 290lbs x 20
Standing Calf Raise
3 Set of 20reps bodyweight
Lying Leg Curls
3 Set of 65lbs x 12
Leg Extension
4 Set of 110lbs x 15
Russian Twist
3 SEt of 25lbs x 20
Cable Crunch
3 Set of 90lbs x 20
Face Pull
4 Set of 70lbs x 12
Kinausap ako ng kapitbahay ko kahapon about muay thai training, weight lifting pa din kaso iba ang approach, focus sya sa negative...example is benchpress...for 2mins, mag bench ka na focus mo is ung negative, tapos sa postive eh iaangat nya and focus mo ung sobrang bagal na pagbaba sa chest mo...at ang benching nya sa flat is upper nipple which is masakit sa front shoulder...he told me also that mas maganda ang training nya sa muay thai compare sa powerlifting/bodybuidling...naguluhan ako...ano ba opinyon nyo dito? is it true na mas ok ang training ng muay thai kesa bodybuilding when it comes to building muscles?
Ang tanong... Ba't ba siya nagtri-training ng Muay Thai? Ano bang goal niya? Nagmua-Muay Thai ba siya?
yes, nag muay thai sya pero focus muna sya ngyon sa pag train ng students nya...he said he was focus on bodybuilding on the whole 2 years...nahinto lang sa pagbubuhat tumataba na kagad..compare sa muay thai training na nandun na ung katawan mo kahit di ka na makapagbuhat...honestly nalito ako bigla nung sinabi nya un...may mali ba sa whole approach ng bodybuilding? hmmm
nga pala, hindi ung training ng suntok, sipa, uppercut ung tinutukoy ko, ung same lng ng bodybuilding ung sinasabi ko, ung benching, squat, barbell curls etc..
Food (Cals in more than what body needs) - NO activity to burn the cals(In this case zero resistance training) = +gain
Food (Cals in more than what body needs) - NO resistance training - Energy expenditure on Muay Thai Training = 0
while on his muay thai training, kahit wala syang buhat pero may konting ensayo sya eh naburn pa din food intake nya?tama ba ko ?correct me if im wrong...
Can't agree on that one, since you're burning cals ALL THE TIME. Even the moment you're reading this. [size=x-small](But miniscule.)[/size]
You don't get fat that fast unless the change/s was dramatic...
haha kaya nga po i ask if tama ba pagkakaintindi ko? im not saying po na tama ung comment ko.btw im still focusing on bodybuilding...if sakali i might try muay thai training, ung fighting training nya since 50% discount makuha ko sa kanya kase kapitbahay ko naman sya ..thanks po sir core
Yesterday Push Day (Chest, Tricep and Shoulder)
6th Week of my Push/Pull/Legs
6:55PM to 8:45PM
Warm up
Dips 15 reps bodyweight
Incline BB Bench
Warm Up
Set 1: Bar x 20
Set 2: 70lbs x 8
Working Set
4 Set of 100lbs x 8
DB Shoulder Press
3 Set of 40lbs x 8
DB Decline Bench
4 Set of 60lbs x 8
Cable Side Lateral
4 Set of 30lbs x 12 - focus on the negative
Skull Crusher
3 Set of 50lbs x 10
Close GRip
3 Set of 50lbs x 12
Cable PUsh Down
Set 1: 80lbs x 15
Set 2: 90lbs x 15
Set 3: 90lbs x 15
Set 4: 100lbs x 15
Lying Leg Raise
3 Set of 30reps bodyweight
Cable Crunch
3 Set of 90lbs x 20reps
Done....
6:45PM to 8:45PM
Pull Ups
2 Set Overhand x 6
1 Set Underhand x 10
1 Set Underhand x 5
Deadlift
Warmup
Set 1: 100lbs x 8
Set 2: 150lbs x 5
Set 3: 180lbs x 1
Working Set
3 Set of 190lbs x 8 ==> ang dali bumitaw ng grip ko sa kaliwa ngayon, dati naman hindi...
Pendlay Row
3 Set of 100lbs x 12 ===> lols nakita ko sa salamin nag round ung back ko sa 11 to 12 reps...gawin ko na lang to sa rack..masyadong mababa kapag sa ground ko kinukuha ung barbell
Lat Pull Down
Set 1: 80lbs x 10
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 100lbs x 8
Dumbell Row
4 Set of 60lbs x 10
Seated Hammer STrength
3 Set of 110lbs x 10
Supinated Bicep Curls
3 Set of 30lbs x 10
Hammer Curls
3 Set of 30lbs x 10
Upright Row
Set 1: 50lbs x 12
Set 2: 50lbs x 12
Set 3: 60lbs x 10
Set 4: 60lbs x 10
Barbell Shrug
Set 1: 170lbs x15
Set 2: 170lbs x 10 = this time nawalan na talaga ako ng grip so i decide na magbaba ng weights
Set 3: 100lbs x 15
Set 4: 100lbs x 15
Face Pull
Set 1: 70lbs x 12
Set 2: 80lbs x 12
Set 3: 80lbs x 12
Set 4: 80lbs x 12
Done........maya off muna and tomorrow Legs naman...
7:05PM to 8:50PM
Preworkout - Pepsi + Extra Joss - lufet
Squat
Warm Up
Set 1: Bar x 10
Set 2: 70lbs x 8
Set 3: 90lbs x 5
Set 4: 120lbs x 3
Working Set
4 Set of 140lbs x 8
Leg Press
3 Set of 305lbs x 20
Calf Press - superset to calf raise
3 SEt of 305lbs x 20
Standing Calf Raise
3 Set of 20reps bodyweight
Lying Leg Curls
4 Set of 70lbs x 10
Leg Extension
4 Set of 110lbs x 15
Russian Twist - superset to Plate Side Bends
3 Set of 25lbs x 20
Plate Side Bends
3 Set of 45lbs plates x 20
Done....
kaya mo yan bro, basta buhat at kain ka lang hehe...nagsimula din ako sa olympic bar lang ang binebench ko nahihirapan na ko hehe...happy lifting
sa pullups nung una? nakow! puro effort lang ako nun, di ko maitaas katawan ko hehe...
try mo sir sa pullups ung negative..i mean from the top going slow pababa. kase ung pull ups from bottom to top...ung gawin mo from top to bottom na dahan dahan, pigilan mo tapos gawin mo sya mga kahit 5 reps lang per set....yan ung praktis ko nun sa pullups
naku bro, advance na daw yang negatives na yan sabi ni master idol BD, kaya ngayon im training my back/lats kapag may time.
kapag naka 100lbs lat pulls 3x8 na ako try ko mag negatives hehe.
gaano katagal ka nagtrain para maka kumpleto ng isang pull ups?
pang beginner yan sir..ganto...diba ung normal na pull ups eh from bottom tapos pull mo katawan mo sa top dba? ung advise ko sau boss ang starting point mo is from top tapos pigilan mo katawan mo pababa...ganun lang for few reps...
Unti untihin ko to
Sa pagttrain ko sa back ko, I can say na nag iimprove na yung pang pull up ko (kahit di pa ako nakakagawa ng isa, at kahit nahihirapan ako sa negatives)
Sorry bro @mikol22 nahihijack ko journal mo haha