BB Bench Press
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 10
Set 3: 70lbs x 5
Set 4: 100lbs x 3
Set 5: 120lbs x 3
Working Set
4 Set of 130lbs x 3
last time 145lbs x 5 ako dito kaso 'barya plates' un...this time dalawang 50lbs ang nakalagay at 2 15lbs, ayun guho ako hehe, ang bigat...magaan pala ung mga barya plates
Incline DB Bench
3 Set of 60lbs x 7
Ovehead Press
3 Set of 90lbs x 3 - dalawang 45lbs plates..mas mabigat sya sa barya plates din...last time naka 6 ako neto...
Deadlift
WarmUp
Set 1: 100lbs x 5
Set 2: 130lbs x 5
Set 3: 150lbs x 5
Set 4: 170lbs x 5
Set 5: 200lbs x 3
Set 6: 220lbs x 1
Working Set
4 Set of 230lbs x 3
Pendlay Row
Set 1: 150lbs x 5
Set 2 to 4: 160lbs x 5
Pull Ups
4 Set of 10 bodyweight
Bicep curls
Set 1: 50lbs x 6
Set 2: 60lbs x 5
Set 3 and 4: 50lbs x 5
Barbell Shrug
Set 1: 170lbs x 10
Set 2 to 4: 190lbs x 10
at dahil walang pasok kahapon, sinamantala ko ang monthly fee sa gym
LEG Day - STrength
9:35AM to 11:00AM
Squat
Warm Up
SEt 1: Bar x 10
Set 2: 50lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 5
Set 5: 130lbs x 5
Set 6: 150lbs x 5
Set 7: 170lbs x 3
Set 8: 190lbs x 1
Working Set
4 Set of 200lbs x 3
Leg Press
3 Set of 465lbs x 10
Calf Press - superset to standing calf raise
3 Set of 465lbs x 10
Standing Calf Raise
3 SEt of 10reps bodyweight
Stiff legged deadlift
4 Set of 100lbs x 10
Plate Side Bends -abs
3 Set of 50lbs x 20 each side
BB Bench Pres
Warm Up
Set 1: Bar x 10
Set 2: 30lbs x 10
Set 3: 50lbs x 5
Set 4: 70lbs x 5
Set 5: 90lbs x 5
Set 6: 100lbs x 3
Set 7: 110lbs x 1
Working Set
3 Set of 120lbs x 10
Inclined DB Bench
2 Set of 60lbs x 8
1 Set of 60lbs x 7
Standing Cable Flyes
3 Set of 30lbs x 12
DB Shoulder Press
Set 1: 40lbs x 8 - mahina talaga ako sa shoulder Press, ung pang 8 reps grinder na ko hihi
Set 2 to 4: 30lbs x 12
Side Lateral
3 Set of 30lbs x 10
Dips
Set 1: 12 reps bodyweight
Set 2 and 3: 20lbs x 7
Cable Pushdown
Set 1: 100lbs x 12
Set 2 and 3: 110lbs x 12
Hanging Leg Raise - Pause each reps
3 Set of 8 reps
Hypertrophy Pull Day with my cousin
5:45PM to 7:30PM
Deadlift
Warm Up
Set 1: 100lbs x 10
Set 2: 130lbs x 5
Set 3: 150lbs x 5
Set 4: 180lbs x 5
Set 5: 190lbs x 1
Working Set
3 Set of 200lbs x 10
tinuruan ko mag deadlift cousin ko. takot sya gawin since baka daw mainjury sya...kaya tinuro ko pano form. mukang nagenjoy din naman kahit papano...
Lat Pulldown
1 set of 80lbs x 12
3 Set of 90lbs x 10
BB Bench Press
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 3
Set 5: 120lbs x 1
working set
Set 1: 130lbs x 5
Set 2 and 3: 140lbs x 4
Set 4: 140lbs x 3
DB Incline Bench
3 Set of 60lbs x 8
Overhead Press
4 Set of 90lbs x 5
Dips
3 Set of 10 reps bodyweight - wala ung tuntungan ko, gingamit din kaya di ako nakapag weighted dips
Close Grip Bench
3 Set of 100lbs x 5 reps - nung last naka 10 ako, ngyn 5, amf
honga eh, ung naka 145lbs ako nun barya plates lang yun..kala ko nga lumakas ako...nung 2nd week, tinary ko na sya using 50lbs plates, ayun guho ako, mas mabigat ata ung plate na un kesa sa mga barya...may gumagamit kase nung buo dati kaya nag barya plates ako eh..
Ay ganun? Pansin ko din kapag barya magaan. Alloy bar ba gamit mo ung mataba na mabigat?
kulay chrome pre na mataba..ayaw ko ung manipis na kinakalawang hehe...pag nag bench kase ako ng manipis eh bumabakat ung kalawang sa dibdib ko kaya ung mabigat na chrome ung gamit ko.di ko alam if oly bar un...
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Pull Day Strength
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 130lbs x 5
Set 3: 160lbs x 5
Set 4: 190lbs x 5
Set 5: 210lbs x 1
Working Set
4 Set of 240lbs x 5
Pendlay Row
4 Set of 160lbs x 5
Pull UPs
2 Set of 10 reps
1 Set of 8 reps - failure
Un nga yun Bro, mabigat nga un guho din ako jan at KG timbang dun sa pinagGGYMan ko dati hehe! sanay lang ako sa manipis pero wla naman kalawang kasi pabor saken maliit palad ko eh haha!
Squat
Set 1: Bar x 10
Set 2: 50lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 5
Set 5: 100lbs x 5
Set 6: 130lbs x 5
Set 7: 170lbs x 5
Set 8: 190lbs x 1
Set 9: 200lbs x 2
Set 10 to 13: 190lbs x 3
BB Bench Press
Warm Up - Pause Reps
Set 1: Bar x 20
Set 2: 30lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 3
Set 5: 110lbs x 1
Working Set
3 Set of 120lbs x 10
DB Inclined Bench Press
3 Set of 60lbs x 10
DB Flyes
2 Set inclined 20lbs x 10
2 Set flat 20lbs x 10
DB Shoulder Press
2 Set of 40lbs x 10
1 Set of 40lbs x 8
Side Lateral Raise
3 Set of 30lbs x 10
Cable Pushdown
3 Set of 110lbs x 12
Hanging Leg Raise
2 Set of 10 reps
1 Set of 8 reps
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 130lbs x 5
Set 3: 140lbs x 5
Set 4: 170lbs x 5
Set 5: 190lbs x 3
Set 6: 200lbs x 1
Working Set
1 Set of 210lbs x 8 - my form sucks at rep 6 to 8
2 Set of 200lbs x 10
Lat Pulldown
3 Set of 90lbs x 12
DB Row
3 Set of 70lbs x 10
BB Bicep Curls
3 Set of 40lbs x 10 - binawasan ko from 50 to 40..failure na kase ako sa reps 9 to 10 and nacomprimise na ung form...
Preworkout:
1 slice wheat bread with home made tuna spread
1 bottle cobra green
5 grams creatine - testing ko inumin sya before workout
Inclined BB Bench - may gumagamit kase ng flat, kaya sa inclined na lang ako
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 80lbs x 5
Set 4: 100lbs x 3
Set 5: 110lbs x 1
Working Set
Set 1: 120lbs x 5
Set 2: 130lbs x 3
Set 3 and 4: 120lbs x 5
DB Bench
Set 1: 60lbs x 10
Set 2 and 3: 70lbs x 8
Overhead Press
Set 1: 90lbs x 3 naubos lakas ko sa pag clean kaya intial buhat ko hirap na.try ko next time ulit etong weight na to...
Set 2 to 4: 80lbs x 8
Weighted Dips
2 Set of 40lbs x 8
1 Set of 40lbs x 7 - failure
Cable PUsh down - dami talaga gumagamit ng flat bench, mag close grip bench sana ako...
3 Set of 120lbs x 8
Hanging Leg Raise
1 Set of 10 reps
2 Set of 8 reps - last set superset to Leg Raise
Leg Raise
1 set of 30 reps
di ko nafeel na may sipon at masama pakiramdam ko nung nag buhat ako..mukang nakatulong din...ngayon mejjo nawala na ung sipon ko...hihi..pwede na sundutan eto mamaya ng back workout
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 140lbs x 5
Set 3: 170lbs x 5
Set 4: 200lbs x3
Set 5: 210lbs x 1
Set 6: 230lbs x 1
Working Set
Set 1: 240lbs x 5 - suck form...may mali sa buhat ko or may nararamdaman ako mali...
Set 2: 230lbs x 5 - naging totoo ako sa saril ko, may mali kaya binaba ko wieights
Set3 and 4: 230lbs x 4
Pull Ups
2 Set of 10 reps bodyweight
1 Set of 10 reps bodyweight - rest on each rep from 5 to 10
Pendlay Row
Set 1: 160lbs - f@ck!!! d ko malift....anong nangyari? may nararamdaman na din akong sakit sa right chest ko and nagtrigger ung sakit pag nagbubuhat ako...
so ulit ako....drop the weights to:
Set 1: 100lbs x 8
Set 2: 120lbs x 8
Set 3: 130lbs x 8
Set 4: 130lbs x 8 - wala na, masakit na sya talaga....wew.....
Bicep Curls - ez bar
3 Set of 50lbs x 10
BB Shrug
3 Set of 200lbs x 10 - masakit talaga sa initial lift kahat nasa rack na. masakit din pag on going ung shrug movements
Cable Crunch
3 Set of 100lbs x 30reps
Done...uwi na ko with pain in my chest.actually last week ko pa to naramdaman, parang may mali pero minor lang until now. PInahilot ko sya dun kay coach (muay thai coach). ang sabi nya may lamig daw, di naman bali kse dapat di ko na nagalaw ung right ko. pero minasahe nya at hinilot...so far masakit pa din hehe. pero maya try ko inuman ng mefenamic. un din kase ang sabi ng family hilot namin after ako hilutin nung sumemplang ako sa motor. masakit pa din daw yan pero mawala na din un....
Done...uwi na ko with pain in my chest.actually last week ko pa to naramdaman, parang may mali pero minor lang until now. PInahilot ko sya dun kay coach (muay thai coach). ang sabi nya may lamig daw, di naman bali kse dapat di ko na nagalaw ung right ko. pero minasahe nya at hinilot...so far masakit pa din hehe. pero maya try ko inuman ng mefenamic. un din kase ang sabi ng family hilot namin after ako hilutin nung sumemplang ako sa motor. masakit pa din daw yan pero mawala na din un....
Done...uwi na ko with pain in my chest.actually last week ko pa to naramdaman, parang may mali pero minor lang until now. PInahilot ko sya dun kay coach (muay thai coach). ang sabi nya may lamig daw, di naman bali kse dapat di ko na nagalaw ung right ko. pero minasahe nya at hinilot...so far masakit pa din hehe. pero maya try ko inuman ng mefenamic. un din kase ang sabi ng family hilot namin after ako hilutin nung sumemplang ako sa motor. masakit pa din daw yan pero mawala na din un....
san banda sa chest bro?
sa may lower part ng right chest ko bro. masakit sya pag lifting from the floor like Deadlift, shrugging and rowing. sabi ni coach baka nalamigan or sa pagtulog ko...
sa may lower part ng right chest ko bro. masakit sya pag lifting from the floor like Deadlift, shrugging and rowing. sabi ni coach baka nalamigan or sa pagtulog ko...
I had that problem before, pero indi sa lower chest, more on sa lower left pec ang chest, di ako makapag chest out kase parang napupunit ung pec ko, RICE lang bro, mga 2 - 3 days, medyo magiging ok na yan, basta ingatan mo lang na di ma aggravate lalo pag nag bubuhat ka.
sa may lower part ng right chest ko bro. masakit sya pag lifting from the floor like Deadlift, shrugging and rowing. sabi ni coach baka nalamigan or sa pagtulog ko...
I had that problem before, pero indi sa lower chest, more on sa lower left pec ang chest, di ako makapag chest out kase parang napupunit ung pec ko, RICE lang bro, mga 2 - 3 days, medyo magiging ok na yan, basta ingatan mo lang na di ma aggravate lalo pag nag bubuhat ka.
yep thanks sir, mejo masakit pa din talaga eh...sa una mejo kaya pa ung sakit pero pag heavy na dun na kumikirot...alalay muna ako sa buhat....until mag fully recovered ako...
Last Friday: Leg Day - Strength
SQUAT
Warm Up
Set 1: Bar x 10
Set 2: 50lbs x 5
Set 3: 70lbs x 3
Set 4: 100lbs x 3
Set 5: 150lbs x 1
Set 6: 180lbs x 1
Working Set
Set 1: 190lbs x 3 - grinder na ko sa 3rd reps
Set 2: to 4: 180lbs x 3
Leg Press - followed by Calf Press
3 Set of 450lbs x 10
Calf Press - Followed by Standing Calf Raise
3 Set of 450lbs x 10
Standing Calf RAise
3 SEt of 10 reps
Stiffed Leg Deadlift
4 Set of 100lbs x 10
Plate Side Bends
3 Set of 50lbs x 10
Russian Twist on Inclined Bench
3 Set of 25lbs x 20reps
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Last Saturday:
Cardio
Burpees - with pushup and jumping
4 Set of 15 reps
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Yesterday: Chest, Triceps and Shoulders - Hypertrophy
Flat BB Bench
Warm up:
Set 1: Bar x 20
Set 2: 70lbs x 5
Set 3: 90lbs x 3
Workint Set
Set 1: 110lbs x 10
Set 2 and 3: 120lbs x 8 - mejo sumakit na ung chest ko sa pag unrack
DB Inclined Bench Press
3 Set of 60lbs x 10
Dips
3 Set of 11 reps bodyweight
Shoulder Press
3 Set of 40lbs x 8
DB Side Lateral Raise
3 Set of 25lbs x 10
CAble Pulldown
Set 1: 100lbs x 15
Set 2 and 3: 110lbs x 12
Done... no abs muna....sumakit na dibdib ko wew....
Cardio - sa bahay lang saka tapos na ung monthly fee ko sa gym hehe...
2 to 3mins stretching and mobility...
Burpees - followed by sumo wirldwind
5 Set of 15 reps - with push up and jump
Sumo Wirldwind
5 Set of 10reps
i think 10 to 15mins lang ung naging duration neto, with rest din but not 40 secs rest na required sa HITT cardio. pinagaaralan ko pa ung reaction sa katawan ko...after 1st set neto, habol hininga ko at grabe pump ng puso ko, just like doing heavy lifting...Need ko pa pagaralan ano pa isasama ko sa cardio ko para umabot man lang sa 30 to 40mins cardio...
Ayun oh! isingit mo na palagi yan bro malaking tulong talga ang cardio lakas makalusaw ng taba yan. pagmasdan mo bro after 1 month maless na kahit papaano Body fat mo promise
Ayun oh! isingit mo na palagi yan bro malaking tulong talga ang cardio lakas makalusaw ng taba yan. pagmasdan mo bro after 1 month maless na kahit papaano Body fat mo promise
yep, actually pang 2nd day ko lang to gawin at kelangan ko ng cardio na mageenjoy ako, katamad kase ung stationary bike and treadmill gawin eh, di ako nageenjoy talaga dun pramiz
meron na ko nakita, try ko ulit gawin...20mins HIIT cardio lang..pang rest day ko sya gawin...
Bro, mas maganda kung sasamahan mo ng jogging outdoor hehe! ganyan din ako dati 10-15mins lang cardio ko hangang sa pataas ng pataas haha! taget ko now 45mins jog outdoor no rest water lang haha!.
Bro, mas maganda kung sasamahan mo ng jogging outdoor hehe! ganyan din ako dati 10-15mins lang cardio ko hangang sa pataas ng pataas haha! taget ko now 45mins jog outdoor no rest water lang haha!.
honga maganda nga may jogging din.praktis muna ako dito sa home based cardio ko hehe, tapos if mejo nakakaya ko na eh lalabas na ko, try ko tumakbo early morning siguro bago pumasok...
Comments
WAG MO IMAGIN!!!! MALASWA!!! HAHAHAHAH:sport: (caps intended) lol
wah! masakit sa utak hehe...tumindig balahibo ko :arghh:
BB Bench Press
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 10
Set 3: 70lbs x 5
Set 4: 100lbs x 3
Set 5: 120lbs x 3
Working Set
4 Set of 130lbs x 3
last time 145lbs x 5 ako dito kaso 'barya plates' un...this time dalawang 50lbs ang nakalagay at 2 15lbs, ayun guho ako hehe, ang bigat...magaan pala ung mga barya plates
Incline DB Bench
3 Set of 60lbs x 7
Ovehead Press
3 Set of 90lbs x 3 - dalawang 45lbs plates..mas mabigat sya sa barya plates din...last time naka 6 ako neto...
Weighted Dips
3 Set of 40lbs x 6
Close Grip Bench
3 Set of 100lbs x 10
Hanging Leg Raise
3 Set of 10 reps
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Pull Day Strength
Deadlift
WarmUp
Set 1: 100lbs x 5
Set 2: 130lbs x 5
Set 3: 150lbs x 5
Set 4: 170lbs x 5
Set 5: 200lbs x 3
Set 6: 220lbs x 1
Working Set
4 Set of 230lbs x 3
Pendlay Row
Set 1: 150lbs x 5
Set 2 to 4: 160lbs x 5
Pull Ups
4 Set of 10 bodyweight
Bicep curls
Set 1: 50lbs x 6
Set 2: 60lbs x 5
Set 3 and 4: 50lbs x 5
Barbell Shrug
Set 1: 170lbs x 10
Set 2 to 4: 190lbs x 10
Face Pull
4 Set of 80lbs x 10
LEG Day - STrength
9:35AM to 11:00AM
Squat
Warm Up
SEt 1: Bar x 10
Set 2: 50lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 5
Set 5: 130lbs x 5
Set 6: 150lbs x 5
Set 7: 170lbs x 3
Set 8: 190lbs x 1
Working Set
4 Set of 200lbs x 3
Leg Press
3 Set of 465lbs x 10
Calf Press - superset to standing calf raise
3 Set of 465lbs x 10
Standing Calf Raise
3 SEt of 10reps bodyweight
Stiff legged deadlift
4 Set of 100lbs x 10
Plate Side Bends -abs
3 Set of 50lbs x 20 each side
Done....
BB Bench Pres
Warm Up
Set 1: Bar x 10
Set 2: 30lbs x 10
Set 3: 50lbs x 5
Set 4: 70lbs x 5
Set 5: 90lbs x 5
Set 6: 100lbs x 3
Set 7: 110lbs x 1
Working Set
3 Set of 120lbs x 10
Inclined DB Bench
2 Set of 60lbs x 8
1 Set of 60lbs x 7
Standing Cable Flyes
3 Set of 30lbs x 12
DB Shoulder Press
Set 1: 40lbs x 8 - mahina talaga ako sa shoulder Press, ung pang 8 reps grinder na ko hihi
Set 2 to 4: 30lbs x 12
Side Lateral
3 Set of 30lbs x 10
Dips
Set 1: 12 reps bodyweight
Set 2 and 3: 20lbs x 7
Cable Pushdown
Set 1: 100lbs x 12
Set 2 and 3: 110lbs x 12
Hanging Leg Raise - Pause each reps
3 Set of 8 reps
Done...
5:45PM to 7:30PM
Deadlift
Warm Up
Set 1: 100lbs x 10
Set 2: 130lbs x 5
Set 3: 150lbs x 5
Set 4: 180lbs x 5
Set 5: 190lbs x 1
Working Set
3 Set of 200lbs x 10
tinuruan ko mag deadlift cousin ko. takot sya gawin since baka daw mainjury sya...kaya tinuro ko pano form. mukang nagenjoy din naman kahit papano...
Lat Pulldown
1 set of 80lbs x 12
3 Set of 90lbs x 10
DB Row
3 Set of 60lbs x 12
BB Bicep Curls
3 Set of 50lbs x 10
DB Supinated Bicep Curls
3 Set of 30lbs x 10
DB Shrug
3 Set of 80lbs x 12
Face Pull
3 Set of 70lbs x 12
Done...
dapat last Saturday ako mag Legs kaso nalate na ng dating galing galaan kaya the next day na lang..
SQuat
Warm UP
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 100lbs x 5
Set 4: 130lbs x 3
Set 5: 150lbs x 3
Set 6: 160lbs x 1
Working Set
3 Set of 170lbs x 6
Leg Press
3 Set of 380lbs x 15
Calf Press
3 Set of 380lbs x 15
Standing Calf Raise
3 Set of 10 reps
Lying Leg Curls
3 Set of 65lbs x 12
Plate Side Bends
3 Set of 50lbs x 10 each side
hirap pala magworkout ng puyat...nahilo ako at hindi makapag focus kahit dami ko caffeine intake...
BB Bench Press
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 3
Set 5: 120lbs x 1
working set
Set 1: 130lbs x 5
Set 2 and 3: 140lbs x 4
Set 4: 140lbs x 3
DB Incline Bench
3 Set of 60lbs x 8
Overhead Press
4 Set of 90lbs x 5
Dips
3 Set of 10 reps bodyweight - wala ung tuntungan ko, gingamit din kaya di ako nakapag weighted dips
Close Grip Bench
3 Set of 100lbs x 5 reps - nung last naka 10 ako, ngyn 5, amf
Cable Crunch
3 Set of 100lbs x 20
honga eh, ung naka 145lbs ako nun barya plates lang yun..kala ko nga lumakas ako...nung 2nd week, tinary ko na sya using 50lbs plates, ayun guho ako, mas mabigat ata ung plate na un kesa sa mga barya...may gumagamit kase nung buo dati kaya nag barya plates ako eh..
kulay chrome pre na mataba..ayaw ko ung manipis na kinakalawang hehe...pag nag bench kase ako ng manipis eh bumabakat ung kalawang sa dibdib ko
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Pull Day Strength
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 130lbs x 5
Set 3: 160lbs x 5
Set 4: 190lbs x 5
Set 5: 210lbs x 1
Working Set
4 Set of 240lbs x 5
Pendlay Row
4 Set of 160lbs x 5
Pull UPs
2 Set of 10 reps
1 Set of 8 reps - failure
BB Bicep Curls
3 Set of 50lbs x 8
BB Shrug
4 Set of 200lbs x 10
Squat
Set 1: Bar x 10
Set 2: 50lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 5
Set 5: 100lbs x 5
Set 6: 130lbs x 5
Set 7: 170lbs x 5
Set 8: 190lbs x 1
Set 9: 200lbs x 2
Set 10 to 13: 190lbs x 3
Leg Press:
3 Set of 470lbs x 10
Calf Press
3 set of 470lbs x 10
Standing Calf Raise
3 Set of 10 reps bodyweight
Romanian Deadlift
4 Set of 120lbs x 10
Plate Side Bends
3 Set of 50lbs x 10 each side
5:30PM to 7:30PM
BB Bench Press
Warm Up - Pause Reps
Set 1: Bar x 20
Set 2: 30lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 3
Set 5: 110lbs x 1
Working Set
3 Set of 120lbs x 10
DB Inclined Bench Press
3 Set of 60lbs x 10
DB Flyes
2 Set inclined 20lbs x 10
2 Set flat 20lbs x 10
DB Shoulder Press
2 Set of 40lbs x 10
1 Set of 40lbs x 8
Side Lateral Raise
3 Set of 30lbs x 10
Cable Pushdown
3 Set of 110lbs x 12
Hanging Leg Raise
2 Set of 10 reps
1 Set of 8 reps
Done...
5:45PM to 7:30PM
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 130lbs x 5
Set 3: 140lbs x 5
Set 4: 170lbs x 5
Set 5: 190lbs x 3
Set 6: 200lbs x 1
Working Set
1 Set of 210lbs x 8 - my form sucks at rep 6 to 8
2 Set of 200lbs x 10
Lat Pulldown
3 Set of 90lbs x 12
DB Row
3 Set of 70lbs x 10
BB Bicep Curls
3 Set of 40lbs x 10 - binawasan ko from 50 to 40..failure na kase ako sa reps 9 to 10 and nacomprimise na ung form...
DB Hammer Curls
3 Set of 30lbs x 10
DB Shrugs
3 Set of 80lbs x 12
Face Pull
3 Set of 70lbs x 12
Done...
Squat
Warm Up
Set 1: Bar x 5
Set 2: 40lbs x 5
Set 3: 70lbs x 5
Set 4: 90lbs x 3
Set 5: 130lbs x 3
Set 6: 160lbs x 1
Working Set
3 Set of 170lbs x 8
Leg Press
3 Set of 380lbs x 15
Calf Press
3 Set of 380lbs x 15
Standing Calf Raise
3 Set of 10
Stiff Legged Deadlift
3 Set of 90lbs x 15
5:50PM to 8:30PM
Preworkout:
1 slice wheat bread with home made tuna spread
1 bottle cobra green
5 grams creatine - testing ko inumin sya before workout
Inclined BB Bench - may gumagamit kase ng flat, kaya sa inclined na lang ako
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 80lbs x 5
Set 4: 100lbs x 3
Set 5: 110lbs x 1
Working Set
Set 1: 120lbs x 5
Set 2: 130lbs x 3
Set 3 and 4: 120lbs x 5
DB Bench
Set 1: 60lbs x 10
Set 2 and 3: 70lbs x 8
Overhead Press
Set 1: 90lbs x 3 naubos lakas ko sa pag clean kaya intial buhat ko hirap na.try ko next time ulit etong weight na to...
Set 2 to 4: 80lbs x 8
Weighted Dips
2 Set of 40lbs x 8
1 Set of 40lbs x 7 - failure
Cable PUsh down - dami talaga gumagamit ng flat bench, mag close grip bench sana ako...
3 Set of 120lbs x 8
Hanging Leg Raise
1 Set of 10 reps
2 Set of 8 reps - last set superset to Leg Raise
Leg Raise
1 set of 30 reps
di ko nafeel na may sipon at masama pakiramdam ko nung nag buhat ako..mukang nakatulong din...ngayon mejjo nawala na ung sipon ko...hihi..pwede na sundutan eto mamaya ng back workout
5:30PM to 7:30PM
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 140lbs x 5
Set 3: 170lbs x 5
Set 4: 200lbs x3
Set 5: 210lbs x 1
Set 6: 230lbs x 1
Working Set
Set 1: 240lbs x 5 - suck form...may mali sa buhat ko or may nararamdaman ako mali...
Set 2: 230lbs x 5 - naging totoo ako sa saril ko, may mali kaya binaba ko wieights
Set3 and 4: 230lbs x 4
Pull Ups
2 Set of 10 reps bodyweight
1 Set of 10 reps bodyweight - rest on each rep from 5 to 10
Pendlay Row
Set 1: 160lbs - f@ck!!! d ko malift....anong nangyari? may nararamdaman na din akong sakit sa right chest ko and nagtrigger ung sakit pag nagbubuhat ako...
so ulit ako....drop the weights to:
Set 1: 100lbs x 8
Set 2: 120lbs x 8
Set 3: 130lbs x 8
Set 4: 130lbs x 8 - wala na, masakit na sya talaga....wew.....
Bicep Curls - ez bar
3 Set of 50lbs x 10
BB Shrug
3 Set of 200lbs x 10 - masakit talaga sa initial lift kahat nasa rack na. masakit din pag on going ung shrug movements
Cable Crunch
3 Set of 100lbs x 30reps
Done...uwi na ko with pain in my chest.actually last week ko pa to naramdaman, parang may mali pero minor lang until now. PInahilot ko sya dun kay coach (muay thai coach). ang sabi nya may lamig daw, di naman bali kse dapat di ko na nagalaw ung right ko. pero minasahe nya at hinilot...so far masakit pa din hehe. pero maya try ko inuman ng mefenamic. un din kase ang sabi ng family hilot namin after ako hilutin nung sumemplang ako sa motor. masakit pa din daw yan pero mawala na din un....
san banda sa chest bro?
sa may lower part ng right chest ko bro. masakit sya pag lifting from the floor like Deadlift, shrugging and rowing. sabi ni coach baka nalamigan or sa pagtulog ko...
I had that problem before, pero indi sa lower chest, more on sa lower left pec ang chest, di ako makapag chest out kase parang napupunit ung pec ko, RICE lang bro, mga 2 - 3 days, medyo magiging ok na yan, basta ingatan mo lang na di ma aggravate lalo pag nag bubuhat ka.
yep thanks sir, mejo masakit pa din talaga eh...sa una mejo kaya pa ung sakit pero pag heavy na dun na kumikirot...alalay muna ako sa buhat....until mag fully recovered ako...
Last Friday: Leg Day - Strength
SQUAT
Warm Up
Set 1: Bar x 10
Set 2: 50lbs x 5
Set 3: 70lbs x 3
Set 4: 100lbs x 3
Set 5: 150lbs x 1
Set 6: 180lbs x 1
Working Set
Set 1: 190lbs x 3 - grinder na ko sa 3rd reps
Set 2: to 4: 180lbs x 3
Leg Press - followed by Calf Press
3 Set of 450lbs x 10
Calf Press - Followed by Standing Calf Raise
3 Set of 450lbs x 10
Standing Calf RAise
3 SEt of 10 reps
Stiffed Leg Deadlift
4 Set of 100lbs x 10
Plate Side Bends
3 Set of 50lbs x 10
Russian Twist on Inclined Bench
3 Set of 25lbs x 20reps
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Last Saturday:
Cardio
Burpees - with pushup and jumping
4 Set of 15 reps
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Yesterday: Chest, Triceps and Shoulders - Hypertrophy
Flat BB Bench
Warm up:
Set 1: Bar x 20
Set 2: 70lbs x 5
Set 3: 90lbs x 3
Workint Set
Set 1: 110lbs x 10
Set 2 and 3: 120lbs x 8 - mejo sumakit na ung chest ko sa pag unrack
DB Inclined Bench Press
3 Set of 60lbs x 10
Dips
3 Set of 11 reps bodyweight
Shoulder Press
3 Set of 40lbs x 8
DB Side Lateral Raise
3 Set of 25lbs x 10
CAble Pulldown
Set 1: 100lbs x 15
Set 2 and 3: 110lbs x 12
Done... no abs muna....sumakit na dibdib ko wew....
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 150lbs x 3
Set 3: 180lbs x 3
Working Set
3 Set of 200lbs x 10
Lat Pulldown
4 Set of 110lbs x 8
DB Row
3 Set of 70lbs x 10
Supinated Bicep Curls
4 Set of 30lbs x 8
DB Shrugs
3 Set of 80lbs x 12
Face Pull
4 Set of 70lbs x 12
Done....
2 to 3mins stretching and mobility...
Burpees - followed by sumo wirldwind
5 Set of 15 reps - with push up and jump
Sumo Wirldwind
5 Set of 10reps
i think 10 to 15mins lang ung naging duration neto, with rest din but not 40 secs rest na required sa HITT cardio. pinagaaralan ko pa ung reaction sa katawan ko...after 1st set neto, habol hininga ko at grabe pump ng puso ko, just like doing heavy lifting...Need ko pa pagaralan ano pa isasama ko sa cardio ko para umabot man lang sa 30 to 40mins cardio...
yep, actually pang 2nd day ko lang to gawin at kelangan ko ng cardio na mageenjoy ako, katamad kase ung stationary bike and treadmill gawin eh, di ako nageenjoy talaga dun pramiz
meron na ko nakita, try ko ulit gawin...20mins HIIT cardio lang..pang rest day ko sya gawin...
honga maganda nga may jogging din.praktis muna ako dito sa home based cardio ko hehe, tapos if mejo nakakaya ko na eh lalabas na ko, try ko tumakbo early morning siguro bago pumasok...