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)
haha ayos lang yan bro Smile if di mo talaga kaya at gusto mo itarget ung back mo, lat pulldown ka muna pero mas maganda praktis din sa pull ups hehe [\quote]
oo bro kaya focus ako sa latpulls at back exercise pag nonWO days ng program ko hehe. try ko ulit next week pag kaya ko na mag negatives ng maayos
haha ayos lang yan bro Smile if di mo talaga kaya at gusto mo itarget ung back mo, lat pulldown ka muna pero mas maganda praktis din sa pull ups hehe [\quote]
oo bro kaya focus ako sa latpulls at back exercise pag nonWO days ng program ko hehe. try ko ulit next week pag kaya ko na mag negatives ng maayos
kahit hindi sobrang bagal sa negative, importante eh pigilan mo lang ang pagbaba ng katawan mo sa buong makakaya mo hehe....
Last Saturday: Chest , Tricep and Shoulder
3:00PM to 5:00PM
Flat BB Bench - ngayon lang ulit nakapag flat bench, wala kase tao masyado pag weekends...sakto natapat chest day ko ng saturday hehe...samantalahin na to
Warm up
Set 1: Bar x 20
Set 2: 70lbs x 8
Set 3: 90lbs x 5
Working Set
4 Set of 110lbs x 8
Incline DB
Set 1: 40lbs x 10
Set 2: 50lbs x 8
Set 3: 60lbs x 6
Set 4: 50lbs x 7
Overhead Press - overhead press sa Dip area
Set 1: 60lbs x 10
Set2: 80lbs x 8
Set 3: 80lbs x 8
Set 4: 80lbs x 8
DB Side Lateral Raise
Set 1: 20lbs x 12
Set 2: 30lbs x 8
Set 3: 20lbs x 12
Set 4: 20lbs x 12
Skull Crasher
4 Set of 50lbs x 10
Close Grip Bench - this time nag normal benching ako dito using oly bar
3 Set of 80lbs x 10
Cable Pushdown
Set 1: 80lbs x 15
Set 2: 100lbs x 15
Set 3: 100lbs x 15
Deadlift
Warmup
Set 1: 100lbs x 5
Set 2: 140lbs x 5
Set 3: 170lbs x 3
Working Set
3 Set of 190lbs x 8 - using lifting strap, nabigla ako pagbuhat ko parang ang lakas ko pa, dahil siguro di ko iniisip na bibitaw ung hawak ko sa bar kaya nakapagfocus ako sa lifts hehe
Pendlay Row
3 Set of 110lbs x 8
Lat Pull Down
Set 1: 80lbs x 12
Set 2: 100lbs x 10
Set 3: 100lbs x 10
Dumbell Row
1 Set: 60lbs x 12
3 Set of 70lbs x 10
Seated Hammer Strength
3 Set of 110lbs x 10
EZ Bar Bicep Curl - focus on negative
Set 1: 40lbs x 10
Set 2: 50lbs x 8
Set 3: 50lbs x 8
Hammer Curls
Set 1: 30lbs x 10
Set 2: 40lbs x 8
Set 3: 40lbs x 8
Upright Row
2 Set of 50lbs x 12
2 Set of 60lbs x 10
Dumbell Shrugs
4 Set of 80lbs x 15
Face Pull
1 Set of 70lbs x 12
3 Set of 80lbs x 10
============
nakabili ako ng lifting strap sa Shopwise Cubao, Cutting Edge name ng store....Harbinger Lifting Strap Php 300 - mejo mahal pero kesa naman lalayo pa ko eh di dito na lang...nakakita din ako ng PM7 dito, Php 2000..wow ang mahal dito ah, cash and carry talaga ako pupunta pag bibili ng supplements...
Preworkout Meal: Kopiko Brown + Fudgee Bar
Preworkout Drink: 2 Sachet Extra Joss on 400ml water...
6:50PM to 8:55PM
Inclined BB Bench
Warm Up
Set 1: Bar x 20
Set 2: 70lbs x 5
Set 3: 90lbs x 3
Set 4: 100lbs x 1
Working Set
1 Set of 110lbs x 3 - hirap ng walang spotter, naubos na lakas ko sa pag uunrack pa lang.
3 Set of 100lbs x 8
Dumbell Bench Press
1 Set of 50lbs x 10
3 Set of 60lbs x 8
Overhead Press
1 Set of 50lbs x 8
2 Set of 80lbs x 6
1 Set of 80lbs x 4 - ubos na ang lakas ko...
Dumbell Side Lateral
4 Set of 20lbs x 12
Skull Crusher
3 Set of 50lbs x 10
Close Grip Bench
3 Set of 90lbs x 8
Cable Pushdown
1 Set of 80lbs x 10
3 Set of 100lbs x 15
Subscribe to Youtube Channel by TheOnlineCoach of Raymond Querido...Pinoy sya na US Citizen...ano ba tawag dun? hehe...wew, 10 years in the making ung katawan nya...long way to go....
Deadlift
Warm up
Set 1: 70lbs x 5
Set 2: 100lbs x 5
Set 3: 150lbs x 3
Set 4: 180lbs x 2
Set 5: 190lbs x 1
Working Set
4 Set of 200lbs x 5
Pendlay Row
3 Set of 110lbs x 8
Lat Pulldown
1 Set 80lbs x 10
1 Set of 100lbs x 8
2 Set of 90lbs x 9
Dumbell Row
Set 1: 50lbs x 12
Set 2: 60lbs x 10
2 Set 80lbs x 8
EZ Bar Bicep Curl
3 Set of 50lbs x 8
Hammer Curls
3 Set of 40lbs x 10
Upright Row
2 Set 50lbs x 12
2 Set 60lbs x 10
Dumbell Shrug
4 Set of 80lbs x 15
Face Pull
4 Set of 80lbs x 10
==============================================
LEGS
Squat = Deload muna, bangege kagabi, napainum tapos pagod pa sa work at puyat
Warm up
Set 1: 70lbs x 8
Set 2: 90lbs x 5
Set 3: 120lbs x 3
Set 4: 130lbs x 1
Working Set
4 Set of 140lbs x 8
Deadlift
Warm Up:
Set 1: 90lbs x 5
Set 2: 160lbs x 5
hbang nagwarmup ako sa deadlift, tinanong ako ng beteranong nag gym dun kung ano daw ba target kong muscle sa ginagawa ko? sabi ko back po...sabi nya di ko daw matatarget ung back ko if ibaba ko ung bar, dapat daw lampas tuhod lang tapos iangat ko na kagad...if ibaba ko daw, parang squat na daw un, iba na matarget na muscles, magtrigger na ang quads at hamstring...sabi ko naman deadlift po ginagawa ko kaya target ko more muscles. sabi naman nya na di mo matrigger lahat ng muscle mo na at magtrigger lang daw sa injuries ang ginagawa kong deadlift...sabi ko nabasa ko sir na gantong way ang magandang pagbuild ng muscle...sabi naman nya wag daw ako magpapaniwala sa mga nababasa ko, lalo na kunwari ung program ni arnold, di daw uubra sating mga Asians un kse iba ung build ng buto, muscle etc nya...pero at the end, sinabi nya na ok din naman ung ginagawa ko, ienjoy ko lang daw...sa isip ko naman pano ko ienjoy eh sinira mo na ung buhat ko...though iniisip ko din na ayaw ko makipagtalo kase may gains na sya at tagal na nya sa gym, ang laki nya grabe pero fluffy sya, laki ng gains nya pero hindi as ripped...di ko na muna tinuloy deadlift, bka sabihin ang tigas ng ulo ko...
Lat Pulldown
Set 1: 80lbs x 12
3 Set of 100lbs x 10
Hammer Stregth Seated
3 Set of 120lbs x 10
Bicep Curls
3 Set of 50lbs x 8
Upright Row
2 Set of 50lbs x 12
2 Set of 60lbs x 8
Squat:
Warm up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 90lbs x 5
Set 4: 120lbs x 3
Set 5: 140lbs x 3
Set 6: 150lbs x 1
Working Set
4 Set of 160lbs x 5
Leg Press
3 Set of 335lbs x 20
Calf Press
3 Set of 335lbs x 20
Standing Calf Raise
3 Set of 20reps bodyweight
Lying Leg Curls
4 Set of 65lbs x 10
Leg Extension
4 SEt of 110lbs x 15
Russian Twist
3 Set of 25lbs x 20
=================================================
International Chests Day
Incline BB Bench
Warm up
SEt 1: BAr x 20
Set 2: 70lbs x 10
Set 3: 90lbs x 5
Set 4: 100lbs x 1
Working Set
1 Set of 110lbs x 3
1 Set of 100lbs x 8
2 Set of 90lbs x 8 = pakiramdam ko nanghina ako, napashot kse ako ng san mig light kagabi at nakalimutan ko mag take ng creatine
DB Shoulder Press
3 Set of 40lbs x 10
DB Flat Bench Press
3 Set of 60lbs x 8
DB Side Lateral
3 Set of 20lbs x 12
Weighted Dips
3 Set of 15lbs x 8
Cable Pushdown
1 SEt of 90lbs x 15
2 Set of 100lbs x 15
@mikol22 - WTF! Sang gym yan? Nagulat ako kasi ganyang ganyan yung sinabi sakin nung nag sisimula ako. Na pag binaba ko daw ang bar is parang squats na yun and of course nasira niya ang araw ko.
Hmmm "lampas tuhod yung bar", sa pagkaka sabi niya parang more on Stiffed-Leg DL yun na mas tinatamaan ang hamstring at lower bod at baliktad sa sinasabi niya.
Pero na check mo na ba yung form mo? Pag ginagawa mo ba yan naka harap ka sa salamin to check your form? Baka kasi nakikita niya na nag cucurve yung back mo while doing your sets kaya nasabi niya na it can lead to injuries.
Hindi maiiwasan yung mga ganyang tao, feeling alpha male sa gym since baka siya na yung pinaka malaki dun (feeling niya) at mag aaasta asta na lang ng ganun dun. Pinangunahan ka pa eh, mas marunong pa sa katawan at buto natin. Ang gawin mo next time, ituloy mo yung program mo, check your form, do the exercise carefully and last ignore that motherfucker and mag suot ka na lang ng earphones para di ka lapitan niyang gung-gong na yan.
Wag ka ma demotivate sa mokong na yan. Katulad ng sinabi mo, malaki pero fluffy? WALK THE TALK na lang kamo.
@Lazar
sa Hi Tense Gym sir sa 10th ave, sya nga so far ung pinakamalaki dun, naka motor din, yamaha FZ16 motor nya haha, talagang inalam
Nung nagwarmup ko nung time na un ng deadlift, nasa front ko sya so di nya makikita ung back ko. yes sir aware din ako sa form pag nagdeadlift. mukang stiff leg deadlift nga ung sinasabi nila, at kalimitan un ang nakikita ko dun sa gym na un, wala pa ko nakitang magdeadlift dun kaya pag nag back day ako eh parang lahat ng mata sakin nakatingin...
kahapon wala sya sakto back day ko hehe kaya nakapag deadlift ako..well di na nya siguro ako iapproach pag nakita nya ko na ginagawa ko pa din...
Yesterday: Back Day
6:15PM to 7:30PM
Deadlift
Warm up
Set 1: 70lbs x 5
Set 2: 100lbs x 5
Set 3: 130lbs x 3
Set 4: 170lbs x 3
Set 5: 190lbs x 1
Working Set
3 Set of 200lbs x 5 - lahat ng mata nakatingin sakin nung nag deadlift na ko, pero di ako nawala sa focus, mahirap na baka di ko mabuhat..i tried na di gumawa ng ingay lalo na ung pagbaba ng plates sa ground, manipis lang kase ung rubber flooring nila dun kaya rinig na rinig ung pagbaba pag binagsak mo...
Pendlay Row
Set 1: 100lbs x 8
Set 2: 120lbs x 5
Set 3: 120lbs x 5
Set 4: 100lbs x 8
BB Inclined Bench
Warm up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 80lbs x 3
Set 4: 100lbs x 1
Working Set
Set 1: 110lbs x 7
Set 2: 100lbs x10
Set 3: 100lbs x 10
SEt 4: 100lbs x 9
Flat DB Bench
3 Set of 60lbs x 9
DB Shoulder Press
Set 1: 40lbs x 7
3 Set of 30lbs x 9
Dips
Set 1: 20lbs x 7
SEt 2: 15lbs x 8
Set 3: 15lbs x 8
Set 4: 6 reps bodyweight
Deadlift
Warm up
Set 1: 100lbs x 5
Set 2: 130lbs x 3
Set 3: 150lbs x 3
Set 4: 170lbs x 3
Set 5: 200lbs x 1
Working Set
4 Set of 220lbs x 3 - nagbawas muna ako ng 10lbs to focus on form sa heavy weights
Pendlay Row
Set 1: 130lbs x 5 - overhand
Set 2: 150lbs x 5
Set 3: 150lbs x 5 - underhand
Set 4: 150lbs x 5
Pull Ups
4 Set of 8 reps
DB Row
4 Set of 70lbs x 8 - bawas muna din ng 10lbs
Supinated Bicep Curls
2 Set of 30lbs x 10
Hammer Curls
2 Set of 40lbs x 8
Upright Row
Set 1: 80lbs x 8
Set 2 to 4: 90lbs x 6
Dumbell Rear lateral
3 Set of 30lbs x 8
===================================
Sunday: Leg Day - STrength
9:15AM to 11:30AM
Squat
Warm Up
Set 1: 50lbs x 5
Set 2: 90lbs x 3
SEt 3: 140lbs x 3
Set 4: 160lbs x 3
Working Set
4 Set of 180lbs x 3
Leg Press
4 Set of 410lbs x 10
Calf Press
3 Set of 410lbs x 15
Standing Calf Raise
3 Set of 15 bodyweight
Lying Hamstring Curls
Set 1: 65lbs x 10
Set 2 to 4: 80lbs x 6
Leg Extension
Set 1: 125lbs x 10
Set 2 to 4: 135lbs x 8
awts delikado un muntik na sumubsob haha! ako din natatakot lalo na kapag mabigat na nakasalang sa squat. 3rd times palang ako nagstart mag squat ever since kaya hindi pa ako ganun kasanay kaya natatakot ako haha!
Comments
haha ayos lang yan bro
kahit hindi sobrang bagal sa negative, importante eh pigilan mo lang ang pagbaba ng katawan mo sa buong makakaya mo hehe....
3:00PM to 5:00PM
Flat BB Bench - ngayon lang ulit nakapag flat bench, wala kase tao masyado pag weekends...sakto natapat chest day ko ng saturday hehe...samantalahin na to
Warm up
Set 1: Bar x 20
Set 2: 70lbs x 8
Set 3: 90lbs x 5
Working Set
4 Set of 110lbs x 8
Incline DB
Set 1: 40lbs x 10
Set 2: 50lbs x 8
Set 3: 60lbs x 6
Set 4: 50lbs x 7
Overhead Press - overhead press sa Dip area
Set 1: 60lbs x 10
Set2: 80lbs x 8
Set 3: 80lbs x 8
Set 4: 80lbs x 8
DB Side Lateral Raise
Set 1: 20lbs x 12
Set 2: 30lbs x 8
Set 3: 20lbs x 12
Set 4: 20lbs x 12
Skull Crasher
4 Set of 50lbs x 10
Close Grip Bench - this time nag normal benching ako dito using oly bar
3 Set of 80lbs x 10
Cable Pushdown
Set 1: 80lbs x 15
Set 2: 100lbs x 15
Set 3: 100lbs x 15
Cable Crunch
3 Set of 90lbs x 20
Lying Leg Raise
3 Set of 30 reps bodyweight
==================================================================
Sunday: Back Day
9:30AM to 12:00NN
Pull Ups
2 Set overhand x 6
2 Set underhand x 6
Deadlift
Warmup
Set 1: 100lbs x 5
Set 2: 140lbs x 5
Set 3: 170lbs x 3
Working Set
3 Set of 190lbs x 8 - using lifting strap, nabigla ako pagbuhat ko parang ang lakas ko pa, dahil siguro di ko iniisip na bibitaw ung hawak ko sa bar kaya nakapagfocus ako sa lifts hehe
Pendlay Row
3 Set of 110lbs x 8
Lat Pull Down
Set 1: 80lbs x 12
Set 2: 100lbs x 10
Set 3: 100lbs x 10
Dumbell Row
1 Set: 60lbs x 12
3 Set of 70lbs x 10
Seated Hammer Strength
3 Set of 110lbs x 10
EZ Bar Bicep Curl - focus on negative
Set 1: 40lbs x 10
Set 2: 50lbs x 8
Set 3: 50lbs x 8
Hammer Curls
Set 1: 30lbs x 10
Set 2: 40lbs x 8
Set 3: 40lbs x 8
Upright Row
2 Set of 50lbs x 12
2 Set of 60lbs x 10
Dumbell Shrugs
4 Set of 80lbs x 15
Face Pull
1 Set of 70lbs x 12
3 Set of 80lbs x 10
============
nakabili ako ng lifting strap sa Shopwise Cubao, Cutting Edge name ng store....Harbinger Lifting Strap Php 300 - mejo mahal pero kesa naman lalayo pa ko eh di dito na lang...nakakita din ako ng PM7 dito, Php 2000..wow ang mahal dito ah, cash and carry talaga ako pupunta pag bibili ng supplements...
7:20PM to 9:00PM
LEGS and ABS
Squat
Warm up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 90lbs x 5
Set 4: 130lbs x 3
Set 5: 150lbs x 1
Working Set
4 Set of 160lbs x 5
Leg Press
3 Set of 325lbs x 20
Calf Press
3 Set of 325lbs x 20
Calf Raise (Bodyweight)
3 Set of 20reps
Lying Leg Curls
Set 1: 75lbs x 10
Set 2: 75lbs x 8
Set 3: 70lbs x 10
Set 4: 70lbs x 10
Leg Extension
4 Set of 110lbs x 15
Russian Twist
3 Set of 25lbs x 20
Plate Side Bend
3 Set of 50lbs x 20
maya off ulit...then next day is Chest Day...
Preworkout Meal: Kopiko Brown + Fudgee Bar
Preworkout Drink: 2 Sachet Extra Joss on 400ml water...
6:50PM to 8:55PM
Inclined BB Bench
Warm Up
Set 1: Bar x 20
Set 2: 70lbs x 5
Set 3: 90lbs x 3
Set 4: 100lbs x 1
Working Set
1 Set of 110lbs x 3 - hirap ng walang spotter, naubos na lakas ko sa pag uunrack pa lang.
3 Set of 100lbs x 8
Dumbell Bench Press
1 Set of 50lbs x 10
3 Set of 60lbs x 8
Overhead Press
1 Set of 50lbs x 8
2 Set of 80lbs x 6
1 Set of 80lbs x 4 - ubos na ang lakas ko...
Dumbell Side Lateral
4 Set of 20lbs x 12
Skull Crusher
3 Set of 50lbs x 10
Close Grip Bench
3 Set of 90lbs x 8
Cable Pushdown
1 Set of 80lbs x 10
3 Set of 100lbs x 15
Lying Leg Curls
3 Set of 30 reps bodyweight
Cable Crunch
3 Set of 90lbs x 20
Pull ups
2 Set underhand x 6
2 Set overhand x 6
Deadlift
Warm up
Set 1: 70lbs x 5
Set 2: 100lbs x 5
Set 3: 150lbs x 3
Set 4: 180lbs x 2
Set 5: 190lbs x 1
Working Set
4 Set of 200lbs x 5
Pendlay Row
3 Set of 110lbs x 8
Lat Pulldown
1 Set 80lbs x 10
1 Set of 100lbs x 8
2 Set of 90lbs x 9
Dumbell Row
Set 1: 50lbs x 12
Set 2: 60lbs x 10
2 Set 80lbs x 8
EZ Bar Bicep Curl
3 Set of 50lbs x 8
Hammer Curls
3 Set of 40lbs x 10
Upright Row
2 Set 50lbs x 12
2 Set 60lbs x 10
Dumbell Shrug
4 Set of 80lbs x 15
Face Pull
4 Set of 80lbs x 10
==============================================
LEGS
Squat = Deload muna, bangege kagabi, napainum tapos pagod pa sa work at puyat
Warm up
Set 1: 70lbs x 8
Set 2: 90lbs x 5
Set 3: 120lbs x 3
Set 4: 130lbs x 1
Working Set
4 Set of 140lbs x 8
Leg Press
3 Set of 325lbs x 20
Calf Press
3 Set of 325lbs x 20
Standing Calf Raise
3 Set 20reps bodyweight
Lying Leg Curls
4 Set of 60lbs x 10
Leg Extension
4 Set of 110lbs x 15
Russian Twist
3 Set of 25lbs x 20
Plate Side Bends
3 Set of 50lbs x 20
Done!
7:09PM to 9:30PM
Flat BB Bench
Warm up
Set 1: Bar x 20
Set 2: 70lbs x 5
Set 3: 90lbs x 3
Set 4: 110lbs x 1
Working Set
4 Set of 120lbs x 5
Overhead Press
4 Set of 70lbs x 8
Incline Dumbell Press
3 Set of 50lbs x 8
Weighted Dips
2 Set of 10lbs x 8
1 Set of 15lbs x 10
Cable Pushdown
1 Set of 80lbs x 15
2 Set of 100lbs x 15
Cable Side Lateral Raise
1 Set of 20lbs x 12
2 Set of 30lbs x 10
Cable Crunch
3 Set of 90lbs x 20
Done....
7:00Pm to 8:00Pm
Deadlift
Warm Up:
Set 1: 90lbs x 5
Set 2: 160lbs x 5
hbang nagwarmup ako sa deadlift, tinanong ako ng beteranong nag gym dun kung ano daw ba target kong muscle sa ginagawa ko? sabi ko back po...sabi nya di ko daw matatarget ung back ko if ibaba ko ung bar, dapat daw lampas tuhod lang tapos iangat ko na kagad...if ibaba ko daw, parang squat na daw un, iba na matarget na muscles, magtrigger na ang quads at hamstring...sabi ko naman deadlift po ginagawa ko kaya target ko more muscles. sabi naman nya na di mo matrigger lahat ng muscle mo na at magtrigger lang daw sa injuries ang ginagawa kong deadlift...sabi ko nabasa ko sir na gantong way ang magandang pagbuild ng muscle...sabi naman nya wag daw ako magpapaniwala sa mga nababasa ko, lalo na kunwari ung program ni arnold, di daw uubra sating mga Asians un kse iba ung build ng buto, muscle etc nya...pero at the end, sinabi nya na ok din naman ung ginagawa ko, ienjoy ko lang daw...sa isip ko naman pano ko ienjoy eh sinira mo na ung buhat ko...though iniisip ko din na ayaw ko makipagtalo kase may gains na sya at tagal na nya sa gym, ang laki nya grabe pero fluffy sya, laki ng gains nya pero hindi as ripped...di ko na muna tinuloy deadlift, bka sabihin ang tigas ng ulo ko...
Lat Pulldown
Set 1: 80lbs x 12
3 Set of 100lbs x 10
Hammer Stregth Seated
3 Set of 120lbs x 10
Bicep Curls
3 Set of 50lbs x 8
Upright Row
2 Set of 50lbs x 12
2 Set of 60lbs x 8
Rear Delt Raise
4 Set of 15lbs x 10
done...
Squat:
Warm up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 90lbs x 5
Set 4: 120lbs x 3
Set 5: 140lbs x 3
Set 6: 150lbs x 1
Working Set
4 Set of 160lbs x 5
Leg Press
3 Set of 335lbs x 20
Calf Press
3 Set of 335lbs x 20
Standing Calf Raise
3 Set of 20reps bodyweight
Lying Leg Curls
4 Set of 65lbs x 10
Leg Extension
4 SEt of 110lbs x 15
Russian Twist
3 Set of 25lbs x 20
=================================================
International Chests Day
Incline BB Bench
Warm up
SEt 1: BAr x 20
Set 2: 70lbs x 10
Set 3: 90lbs x 5
Set 4: 100lbs x 1
Working Set
1 Set of 110lbs x 3
1 Set of 100lbs x 8
2 Set of 90lbs x 8 = pakiramdam ko nanghina ako, napashot kse ako ng san mig light kagabi at nakalimutan ko mag take ng creatine
DB Shoulder Press
3 Set of 40lbs x 10
DB Flat Bench Press
3 Set of 60lbs x 8
DB Side Lateral
3 Set of 20lbs x 12
Weighted Dips
3 Set of 15lbs x 8
Cable Pushdown
1 SEt of 90lbs x 15
2 Set of 100lbs x 15
Leg Raise
3 Set of 15 reps with 10lbs weight
Done...
Hmmm "lampas tuhod yung bar", sa pagkaka sabi niya parang more on Stiffed-Leg DL yun na mas tinatamaan ang hamstring at lower bod at baliktad sa sinasabi niya.
Pero na check mo na ba yung form mo? Pag ginagawa mo ba yan naka harap ka sa salamin to check your form? Baka kasi nakikita niya na nag cucurve yung back mo while doing your sets kaya nasabi niya na it can lead to injuries.
Hindi maiiwasan yung mga ganyang tao, feeling alpha male sa gym since baka siya na yung pinaka malaki dun (feeling niya) at mag aaasta asta na lang ng ganun dun. Pinangunahan ka pa eh, mas marunong pa sa katawan at buto natin. Ang gawin mo next time, ituloy mo yung program mo, check your form, do the exercise carefully and last ignore that motherfucker and mag suot ka na lang ng earphones para di ka lapitan niyang gung-gong na yan.
Wag ka ma demotivate sa mokong na yan. Katulad ng sinabi mo, malaki pero fluffy? WALK THE TALK na lang kamo.
sa Hi Tense Gym sir sa 10th ave, sya nga so far ung pinakamalaki dun, naka motor din, yamaha FZ16 motor nya haha, talagang inalam
Nung nagwarmup ko nung time na un ng deadlift, nasa front ko sya so di nya makikita ung back ko. yes sir aware din ako sa form pag nagdeadlift. mukang stiff leg deadlift nga ung sinasabi nila, at kalimitan un ang nakikita ko dun sa gym na un, wala pa ko nakitang magdeadlift dun kaya pag nag back day ako eh parang lahat ng mata sakin nakatingin...
kahapon wala sya sakto back day ko hehe kaya nakapag deadlift ako..well di na nya siguro ako iapproach pag nakita nya ko na ginagawa ko pa din...
Yesterday: Back Day
6:15PM to 7:30PM
Deadlift
Warm up
Set 1: 70lbs x 5
Set 2: 100lbs x 5
Set 3: 130lbs x 3
Set 4: 170lbs x 3
Set 5: 190lbs x 1
Working Set
3 Set of 200lbs x 5 - lahat ng mata nakatingin sakin nung nag deadlift na ko, pero di ako nawala sa focus, mahirap na baka di ko mabuhat..i tried na di gumawa ng ingay lalo na ung pagbaba ng plates sa ground, manipis lang kase ung rubber flooring nila dun kaya rinig na rinig ung pagbaba pag binagsak mo...
Pendlay Row
Set 1: 100lbs x 8
Set 2: 120lbs x 5
Set 3: 120lbs x 5
Set 4: 100lbs x 8
Seated Hammer Strength
3 Set of 115lbs x 10
Pull Ups
3 Set of 5 reps bodyweight
Supinated Bicep Curls
2 Set of 30lbs x 8
Hammer Curls
2 Set of 30lbs x 8
Rear Lateral Raise
3 Set of 15lbs x 12
Barbell Shrug
3 Set of 170lbs x 15
Done....
6:15PM to 7:30PM
Squat
Warm Up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 100lbs x 3
Set 4: 140lbs x 3
Set 5: 150lbs x 1
Working Set
4 Set of 160lbs x 5
Leg Press
3 Set of 335lbs x 20
Calf Press
3 Set of 335lbs x 15
Standing Calf Raise
3 Set of 20reps bodyweight
Lying Hamstring Curls
3 Set of 65lbs x 10
Leg Extensions
3 Set of 115lbs x 15
Plate Side Bends
3 Set of 50lbs x 20
Done....
same here, haha! iba ang control sa literal na kailangan di maingay sa paglapag, LOL!
at mas mahirap pa sya kesa dun sa initial pull mo sa deadlift hehe...
Flat BB Bench
Warm up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 100lbs x 3
Set 4: 110lbs x 2
Set 5: 120lbs x 1
Working SEt
4 Set of 130lbs x 3
Incline DB Bench
3 Set of 60lbs x 5
Overhead Press
4 Set of 75lbs x 5
DB Side Lateral
3 Set of 30lbs x 8
Weighted Dips
3 Set of 25lbs x 8
Cable Pushdown
3 Set of 120lbs x 8
Hanging Leg Raise
3 Set of 5 reps
done...
6:20PM to 8:00PM
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 150lbs x 3
Set 3: 180lbs x 3
Set 4: 200lbs x 1
Working Set
4 Set of 230lbs x 3
Pendlay Row
4 Set of 150lbs x 5
Pull Ups
4 Set of 5 reps bodyweight
Dumbell Row
3 Set of 80lbs x 8
Supinated Bicep Curls
3 Set of 30lbs x 8
Upright Row
1 Set of 60lbs x 8
3 Set of 80lbs x 6
Dumbell Rear Lateral
4 Set of 20lbs x 8
Done....
6:00PM to 7:30PM
Squat
Warm UP
Set 1: 70lbs x 5
Set 2: 100lbs x 3
Set 3: 130lbs x 3
Set 4: 150lbs x 3
Set 5: 160lbs x 1
Working Set
4 Set of 170lbs x 3
Leg Press
3 Set of 350lbs x 20
Calf Press
3 Set of 350lbs x 15
Standing Calf Raise
3 Set of 20reps bodyweight
Lying Hamstring Curls
4 Set of 65lbs x 9
Leg Extension
Set 1: 115lbs x 12
Set 2: 125lbs x 10
Set 3: 135lbs x 8
Set 4: 135lbs x 8
Russian Twist
3 Set of 25lbs x 20
Done...
10:20AM to 12:00NN
BB Inclined Bench
Warm up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 80lbs x 3
Set 4: 100lbs x 1
Working Set
Set 1: 110lbs x 7
Set 2: 100lbs x10
Set 3: 100lbs x 10
SEt 4: 100lbs x 9
Flat DB Bench
3 Set of 60lbs x 9
DB Shoulder Press
Set 1: 40lbs x 7
3 Set of 30lbs x 9
Dips
Set 1: 20lbs x 7
SEt 2: 15lbs x 8
Set 3: 15lbs x 8
Set 4: 6 reps bodyweight
Cable Pushdown
3 Set of 100lbs x 10
DB Side Lateral
3 Set of 20lbs x 10
Hanging Leg raise
3 Set of 7 reps
10:00AM to 11:45AM
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 130lbs x 3
Set 3: 150lbs x 3
Set 4: 170lbs x 3
Set 5: 190lbs x 1
Working Set
4 Set of 200lbs x 6
Pendlay Row
Set 1: 100lbs x 10
Set 2 to 4: 120lbs x 8
Pull Ups
4 Set of 8 reps
Dumbell Row
Set 1: 50lbs x 12
Set 2 to 4: 60lbs x 10
DB Supinated Curls
3 Set of 30lbs x 10
DB Rear Lateral Raise
3 Set of 20lbs x 12
DB Shrugs
3 Set of 80lbs x 12
Done....
6:00PM to 7:30PM
Squat
Warm Up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 100lbs x 3
Set 4: 120lbs x 3
Set 5: 130lbs x 3
Set 6: 140lbs x 1
Working Set
4 Set of 150lbs x 8
Leg Press
3 Set of 350lbs x 20
Calf Press
3 Set of 350lbs x 15
Standing Calf Raise
3 Set of 15 reps bodyweight
Lying Hamstring Curls
4 Set of 65lbs x 10
Leg Extension
Set 1: 100lbs x 15
Set 2: 115lbs x 12
Set 3 and 4: 125lbs x 10
Plate Side Bends
3 Set of 50lbs x 20
Done....
6:00PM to 7:55PM
Flat BB Bench
Warm Up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 100lbs x 5
Set 4: 120lbs x 3
Set 5: 130lbs x 1
Working Set
4 Set of 140lbs x 3
DB Incline Bench
3 Set of 60lbs x 5
Overhead Press
Set 1 and 2: 80lbs x 6
Set 3: 90lbs x 5
Set 4: 90lbs x 4
DB Side Lateral
3 Set of 30lbs x 10
Weighted Dips
3 Set of 25lbs x 10
Cable Pushdown
3 Set of 120lbs x 10
Hanging Leg RAise
Set 1 and 2: 8 reps
Set 3: 6 reps
Done....
Nagmamadaling umuwi dahil laban na ng Gilas Pilipinas at Senegal hehe..
actually merong tv sa gym, nanuod na sila dun kaso mas feel ko sa bhy manuod kaya karipas ng uwi hehe....inabutan ko na 2nd quarter ung laban
Deadlift
Warm up
Set 1: 100lbs x 5
Set 2: 130lbs x 3
Set 3: 150lbs x 3
Set 4: 170lbs x 3
Set 5: 200lbs x 1
Working Set
4 Set of 220lbs x 3 - nagbawas muna ako ng 10lbs to focus on form sa heavy weights
Pendlay Row
Set 1: 130lbs x 5 - overhand
Set 2: 150lbs x 5
Set 3: 150lbs x 5 - underhand
Set 4: 150lbs x 5
Pull Ups
4 Set of 8 reps
DB Row
4 Set of 70lbs x 8 - bawas muna din ng 10lbs
Supinated Bicep Curls
2 Set of 30lbs x 10
Hammer Curls
2 Set of 40lbs x 8
Upright Row
Set 1: 80lbs x 8
Set 2 to 4: 90lbs x 6
Dumbell Rear lateral
3 Set of 30lbs x 8
===================================
Sunday: Leg Day - STrength
9:15AM to 11:30AM
Squat
Warm Up
Set 1: 50lbs x 5
Set 2: 90lbs x 3
SEt 3: 140lbs x 3
Set 4: 160lbs x 3
Working Set
4 Set of 180lbs x 3
Leg Press
4 Set of 410lbs x 10
Calf Press
3 Set of 410lbs x 15
Standing Calf Raise
3 Set of 15 bodyweight
Lying Hamstring Curls
Set 1: 65lbs x 10
Set 2 to 4: 80lbs x 6
Leg Extension
Set 1: 125lbs x 10
Set 2 to 4: 135lbs x 8
Russian Twist
3 Set of 25lbs x 20
Lying Leg Raise
3 Set of 20reps
done
Warm Up
Set 1: 50lbs x 5
Set 2: 90lbs x 3
SEt 3: 140lbs x 3
Set 4: 160lbs x 3
Working Set
4 Set of 180lbs x 3
Leg Press
4 Set of 410lbs x 10
Bro, Kamusta Legs mo ngayun? LOL!
Ako din kahapon Legs ngayun pilay pilay ako slow motion pa lakad ko haha!
haha mukang wala pa epek sa legs bro, malamang bukas pa to sumakit hehe...
ung last set ko sa squat muntik na ko masubosob paharap haha, mali kase ung initial form