Last Saturday
10/18/2014 Lower Chest and Triceps Day
Stretching
Chest:
Barbell Flat Bench press -
50lbs x12 (WU) - parang hindi maganda feel ko sa warmup set pa lang, masakit pa dn right shoulder ko, for 2 weeks na
70lbs x12(WU)
100lbs x10(WU)
140lbs x10
160lbs x8 - spot sa pag-unrack
170lbs x6 - spot sa pag-unrack saka bantay salakay ung spotter
Barbell Decline press
50lbs x12 (WU)
70lbs x10(WU)
100lbs x10(WU)
140lbs x10
160lbs x8 - spot sa pag-unrack saka bantay salakay ung spotter
170lbs x2 - 2nd rep pa lng, parang may tumunog sa shoulder ko, stopped then baba ng 160lbs
160lbs x8 - spot sa pag-unrack saka bantay salakay ung spotter
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Decline Dumbbell Flyes
30lbs each x 12
30lbs each x 12
30lbs each x 12
Cable Crossover for lower chest
15lbs x 12 (WU)
20lbs x 12
25lbs x 12
30lbs x 10
Triceps
Skull Crusher
20lbs x 12(WU)
30lbs x 12
40lbs x 12
50lbs x 10
Cable Triceps Pushdown
50lbs x 12 (WU)
90lbs x 12
100lbs x 10
110lbs x 8
One Arm Cable Tricep Pulldown
15lbs x 12 (WU)
20lbs x 12
25lbs x 12
30lbs x 10
Legs - dahil nagcramp nong last friday left calf ko, now ko na lng tuloy
Lying Leg Curl
40lbs x 12 (WU)
50lbs x 12
60lbs x 12
70lbs x 10
Squat
70lbs x 12 (WU)
100lbs x 12
120lbs x 12
140lbs x 10
Seated Calf Raise
110lbs x 12 (WU)
120lbs x 12
140lbs x 12
160lbs x 12
Stationary Bike - 10 mins
BAD LIFT DAY - saket ng right shoulder ko during and after workout. Hopefully okay na mamaya, shoulders pa naman ako.
Dumbbells Shurgs
30lbs each x12 (WU)
50lbs each x12
55lbs each x12
60lbs each x10
Abs:
Mga master, question lang po about sa hard boiled egg.
Tinimbang ko po sya ng raw, 66grams. Then ang gusto ko lang po kainin eh yong egg white nya. Sa myfitnesspal po, ang kalimitan ginagamit ko Egg White - Hard Boiled 66grams. so ung buong egg na po yong tinimbang ko, hindi yong egg white lang. Tanong ko lang po kung pano kayo nagttimbang ng egg if white lang ung kainin. For example 66grams raw, salamat po
Dumbbells Shurgs
30lbs each x12 (WU)
50lbs each x12
60lbs each x12
60lbs each x10
Upright Row - EZ bar
20lbs x 12 (WU)
40lbs x 12
60lbs x 12
80lbs x 8
Legs
Squat
70lbs x 12
110lbs x 12
150lbs x 12
160lbs x 10
170lbs x 10
175lbs x 8
Leg Press
100lbs x 12
140lbs x 12
200lbs x 12
250lbs x 10
Seated Calf Raise
70lbs x 12
120lbs x 12
160lbs x 12
180lbs x 12
200lbs x 12
Dahil Cheat Day, dretso kami Zark's after workout
Inabot ako ng 30-40 mins bago naubos ung jawbreaker ko. Mga master, okay lang po ba yan kinaen ko nong cheat day ko? Last sat lang ulit ako kumaen nyan after so many months
BAD LIFT Day - now ko lang ulit naranasan to na tinatamad ako after a couple of months. Try ko muna mag light weight this week now baka sakali gumaling right shoulder koNakita ko lang sa net (http://dailyburn.com/life/fitness/worst-people-gym-etiquette/), matindi dito ung "The Coach", tas pamali mali ituturo sau, hehe
sir Vinch, kapag weekdays po sa company gym po ako nagbubuhat, dito sa may Boni. Kapag Saturday naman po, sa may LRT Buendia, sa may mall don Tipness Gym, nakalimutan ko name ng mall.
Hindi po sir, meron po kasi kami Gym provided ng Company. So after work punta lang kami sa recreation area ng company, andon ung Gym, Billiards, videoke at kung ano ano pa. Libre na ung Gym :lol
Sa GG sheridan kaba sir? May discount kami dyan eh, 1k per month lang tapos pede pa kmi magsama ng up to 2 people for 1k each din per month. Pero sa bakal gym na lng ako nagbubuhat every sat or sun kasi mas mura. Kapag weekdays naman 4x a week ako dito sa company.10/28/2014 Shoulder and Abs
Stretching
5 minutes stationary bike
Shoulder:
Seated dumbbell press
15lbs each x12 (WU) - light weight pa lang, ramdam ko na sakit ng right shoulder ko
30lbs each x12 (WU)
40lbs each x12
45lbs each x10 - medyo binilisan ko pagbaba at taas ng dumbbells, sobra sakit kasi kapag mabagal eh
45lbs each x10
Arnold Press
30lbs each x10
30lbs each x10
30lbs each x10
Dumbbells Side Raise
10lbs each x12 (WU)
15lbs each x12
20lbs each x12
20lbs each x12
Dumbbells Front Raise
10lbs each x12 (WU)
15lbs each x12
20lbs each x12
25lbs each x10
Ramdam ko yong sakit ng right shoulder ko during shoulder press and Dumbbell Rear Lateral Raise.
Abs Exercise
3x this week lang muna ako magbubuhat, pahinga ko muna yong shoulder ko baka sakali makuha sa pahinga. Saka uwi muna ng Batangas para sa Nov 1.Mga master question lang po, okay lang po kaya to ginawa ko na workout? Bale last 9-22-14 ko lang sinimulan gawin to
Week 1
Mon - Shoulder and Abs
Tues - Chest and Triceps
Wed - Off
Thurs - Back and Biceps
Fri - Traps, Legs, Light Shoulder
Sat - Chest and triceps
Sun - Off
Week 2
Mon - Back and Biceps
Tues - Chest and Triceps
Wed - Off
Thurs - Shoulder and Abs
Fri - Back and Legs
Sat - Chest, triceps and Abs
Sun - Off
Then Repeat Week 1
Pa-advice naman po mga sir kung mali ung routine ko, salamat po
Mali yata pagkakaintindi ko, hehe. Tanong mo ba sir Vinch, kapag nagenroll ka sa for example sa GG Sheridan, pede ka din buhat sa iba branch? hehe,
[/quote]
Mali yata pagkakaintindi ko, hehe. Tanong mo ba sir Vinch, kapag nagenroll ka sa for example sa GG Sheridan, pede ka din buhat sa iba branch? hehe,
[/quote]
Dumbbell Incline press
20lbs each x12 (WU)
30lbs each x12 (WU)
55lbs each x12
60lbs each x10
60lbs each x10
Bench press - Smith Machine
Bar x 12 (WU)
60lbs x12
80lbs x12
100lbs x6
100lbs x6
Dumbbell decline press
10lbs each x12 (WU)
30lbs each x12 (WU)
50lbs each x12
55lbs each x10
60lbs each x10
Incline Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 10
30lbs each x 10
30lbs each x 10
Peck Deck
40lbs each x 12 (WU)
60lbs each x 12
70lbs each x 12
80lbs each x 12
Cable Crossover for lower chest
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 10
40lbs each x 8
Dips
BW x 12
BW +5 x 12
BW +10 x 10
Triceps
Cable Triceps Pushdown - V bar
50lbs x 12 (WU)
80lbs x 12
90lbs x 10
100lbs x 10
Triceps Pushdown - Rope Attachment
20lbs x 12 (WU)
50lbs x 12
60lbs x 10
70lbs x 8
One Arm Cable Tricep Pulldown
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
40lbseach x 10
One Arm Triceps Extension
10lbs each x 12
15lbs each x 12
20lbs each x 12
Medyo masakit shoulder ko, pero tolerable naman, unlike nong shoulder at back day ko. Pahinga ko muna shoulder ko, hopefully pagbalik sa gym next week okay na sya. Bakasyon muna cheers
pagusapan natin sir @rtravino29 at sir @SmallWIJI ung sa GG Sheridan, hehe. Hindi pa ko kasi makapag decide, nanghihinayang kasi ako, kasi one a week lang ako makakabuhat sa GG kung sakali, meron kasi gym provided dito sa company namin. Just in case, nakausap ko din isa tropa ko, kapag nag go daw ako sa GG Sheridan sasama daw sya. So 4 na pede namin sponsor, pagusapan na lng natin kapag nakapag decide kami, will keep you updated.
After 4 days na pahinga, due to holidays and slight injury on my right shoulder, back to the gym na ulit. Although not yet on my 100%, feeling much better unlike last week.
11/04/2014 Shoulder and Abs
Stretching
5 minutes stationary bike
Shoulder:
Seated military press
30lbs each x12 (WU) - konti na lng sakit sa shoulder, mas komportable sa ngayon compared using dumbbells
60lbs x12
80lbs x10
90lbs x 8
Arnold Press
20lbs each x12 (WU) - hindi na masakit
30lbs each x12
40lbs each x8
40lbs each x6
Dumbbells Side Raise
10lbs each x12 (WU)
15lbs each x12
20lbs each x10
25lbs each x8
Dumbbells Front Raise
15lbs each x12 (WU)
20lbs each x12
25lbs each x10
30lbs each x6
May nakasabay ako kagabi, nagbubuhat daw sya dati, payat lang sya tapos lagi nya pinapakita abs nya, right after every workout. Kahit biceps tinira, itataas nya ung sando pagkatapos mag bicep curl para check abs, hehe. Tapos palakad lakad sa loob ng gym, nakataas ung sando para makita abs nya, wala lang, nakwento ko lang.
Wide Grip Pull up
BWx12
BW+5lbs x10
BW+10lbs x6
BWx10
Deadlift
80lbs x 12 (WU)
160lbs x 12 (WU)
240lbs x 6
260lbs x 3
260lbs x 4
Dumbbell Row
30lbs x 12 (WU)
60lbs x 12
65lbs x 10
70lbs x 8
Cable Seated Row - hindi ko na nararamdaman sakit sa right shoulder ko, mukhang magaling na yata :0
50lbs x 12
100lbs x 12
120lbs x 10
130lbs x 8
140lbs x 8
150lbs x 6
Dumbbell Shoulder press - warm up lang and to check kung sasakit pa din right shoulder ko, good thing, ndi na sya sumakit
30lbs each x12
30lbs each x12
40lbs each x12
Dumbbell Bent over Front Raise
10lbs each x12 (WU)
15lbs each x12
15lbs each x12
20lbs each x10
Dumbbells Upright Row
15lbs each x 12 (WU)
20lbs each x 12
25lbs each x 12
30lbs each x 12
Crouched Rear Deltoid Row
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
40lbs each x 12
Dumbbell Bent over Side Raise
10lbs each x12 (WU)
15lbs each x12
15lbs each x12
20lbs each x10
Dumbbells Shrugs
50lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 10
Legs
Squat
80lbs x 12 (WU)
120lbs x 12
140lbs x 6
140lbs x 6
Machine Leg press
100lbs x 12 (WU)
180lbs x 12
220lbs x 10
240lbs x 10
Seated Leg Curl
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Seated Calf Raise - using Barbell
80lbs x 12 (WU)
120lbs x 12
160lbs x 12
200lbs x 12
220lbs x 12
15mins run sa treadmill, medyo konti tumatakbo kaya nakasingit
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 3 - nararamdaman ko na naman ung sakit sa right shoulder ko kaya nagstop nako
Dips
BW x 12
BW x 12
BW x 12
Cable Cross over for lower chest
15lbs each x 12 (WU)
20lbs each x 12 (WU)
25lbs each x 12
30lbs each x 10
40lbs each x 8
Triceps
Skull crasher superset with close bench press (using EZ bar)
30lbs x 12
40lbs x 12
40lbs x 12
Triceps Pushdown
50lbs x 12 (WU)
80lbs x 12
90lbs x 10
100lbs x 10
One Arm Cable Tricep Pulldown
15lbs x 12 (WU)
20lbs x 12
25lbs x 4 - sumakit ulit right shoulder ko, hindi ko na tinuloy
sir @Ghee, plan ko sana next week eh kaso naalala ko may training pala ako sa work ng monday and tuesday, mukhang hindi ako makakabuhat. Siguro December 1 nako start.
Tanong nga po pala sir kung ano mga weight ako pede magsstart? Saka how many minutes or seconds po pahinga nyo every set?
Eto po yong mga current max stats ko for each exercises
Squat - 140 to 160lbs max
Bench Press - 140lbs to 160lbs max
Overhead Press - 80lbs to 100lbs max
Deadlift - 260lbs to 270lbs max
Barbell Row - 80lbs to 100lbs max
sir @Ghee, plan ko sana next week eh kaso naalala ko may training pala ako sa work ng monday and tuesday, mukhang hindi ako makakabuhat. Siguro December 1 nako start.
Tanong nga po pala sir kung ano mga weight ako pede magsstart? Saka how many minutes or seconds po pahinga nyo every set?
Eto po yong mga current max stats ko for each exercises
Squat - 140 to 160lbs max
Bench Press - 140lbs to 160lbs max
Overhead Press - 80lbs to 100lbs max
Deadlift - 260lbs to 270lbs max
Barbell Row - 80lbs to 100lbs max
Thanks po
ilang reps yan at set mo kaya sir? ako kasi nung nag start ko ng SL na galing ako sa high rep range (8-12 reps) na 3 sets lang naman, ung current ko na binubuhat dun, shinift ko lang sa low reps na 5X5. yan na ung inaply ko since nahati hati naman sya sa 5 sets at 5 reps lang naman i guess hindi na sya gaano taxing sa endurance ko. isang kaibigan ko naman sabi 30% aand deload mo. depende sa preference mo paps. actually ung 1st week testing mo palang naman un to how to get around the system. ano ba ung weight na mag sisimula ka, gano katagal rest etc. sa rest naman sir pag nag struggle ako sa squats, max ko na 4-5mins. basta mahabol ko lang hininga ko. pero pag medyo easy ung set 1-2 mins laban na ulet. 1st 2 weeks mo d ka pa hirap nyan kaya ,o pa yan ng 1-2 mins rest. pero other exercises besisdes squats 3 mins max lang (pag sobrang struggle tlga) para pump up parin hindi naka idle ung katawan kasi nakakatamad pag napahinga ka matagal.
Comments
10/18/2014 Lower Chest and Triceps Day
Stretching
Chest:
Barbell Flat Bench press -
50lbs x12 (WU) - parang hindi maganda feel ko sa warmup set pa lang, masakit pa dn right shoulder ko, for 2 weeks na
70lbs x12(WU)
100lbs x10(WU)
140lbs x10
160lbs x8 - spot sa pag-unrack
170lbs x6 - spot sa pag-unrack saka bantay salakay ung spotter
Barbell Decline press
50lbs x12 (WU)
70lbs x10(WU)
100lbs x10(WU)
140lbs x10
160lbs x8 - spot sa pag-unrack saka bantay salakay ung spotter
170lbs x2 - 2nd rep pa lng, parang may tumunog sa shoulder ko, stopped then baba ng 160lbs
160lbs x8 - spot sa pag-unrack saka bantay salakay ung spotter
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Decline Dumbbell Flyes
30lbs each x 12
30lbs each x 12
30lbs each x 12
Cable Crossover for lower chest
15lbs x 12 (WU)
20lbs x 12
25lbs x 12
30lbs x 10
Triceps
Skull Crusher
20lbs x 12(WU)
30lbs x 12
40lbs x 12
50lbs x 10
Cable Triceps Pushdown
50lbs x 12 (WU)
90lbs x 12
100lbs x 10
110lbs x 8
One Arm Cable Tricep Pulldown
15lbs x 12 (WU)
20lbs x 12
25lbs x 12
30lbs x 10
Legs - dahil nagcramp nong last friday left calf ko, now ko na lng tuloy
Lying Leg Curl
40lbs x 12 (WU)
50lbs x 12
60lbs x 12
70lbs x 10
Squat
70lbs x 12 (WU)
100lbs x 12
120lbs x 12
140lbs x 10
Seated Calf Raise
110lbs x 12 (WU)
120lbs x 12
140lbs x 12
160lbs x 12
Stationary Bike - 10 mins
BAD LIFT DAY - saket ng right shoulder ko during and after workout. Hopefully okay na mamaya, shoulders pa naman ako.
Stretching
5 minutes stationary bike
Shoulder:
Seated dumbbell press - ndi pa din nawawala sakit sa right shoulder ko
15lbs each x12 (WU)
30lbs each x12
40lbs each x12
45lbs each x10
45lbs each x8
Arnold Press
30lbs each x12
40lbs each x10
40lbs each x10
Dumbbells Side Raise
10lbs each x12 (WU)
15lbs each x12
20lbs each x12
25lbs each x10
Dumbbells Front Raise
15lbs eachx12 (WU)
20lbs each x12
30lbs each x8
30lbs each x8
Dumbbell Rear Lateral Raise
10lbs eachx12
20lbs eachx12
20lbs eachx12
Dumbbells Shurgs
30lbs each x12 (WU)
50lbs each x12
55lbs each x12
60lbs each x10
Abs:
Mga master, question lang po about sa hard boiled egg.
Tinimbang ko po sya ng raw, 66grams. Then ang gusto ko lang po kainin eh yong egg white nya. Sa myfitnesspal po, ang kalimitan ginagamit ko Egg White - Hard Boiled 66grams. so ung buong egg na po yong tinimbang ko, hindi yong egg white lang. Tanong ko lang po kung pano kayo nagttimbang ng egg if white lang ung kainin. For example 66grams raw, salamat po
Stretching
5 minutes stationary bike
Chest:
Dumbbell Incline Press
20lbs each x12 (WU)
30lbs each x12 (WU)
55lbs each x12
60lbs each x10
65lbs each x8
Dumbbell Bench Press
20lbs each x12 (WU)
30lbs each x12 (WU)
50lbs each x12
55lbs each x10
60lbs each x8
Incline Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Cable Crossover for upper chest
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 10
30lbs each x 10
Dumbbell Pullover
40lbs x 12
50lbs x 12
60lbs x 10
Triceps
Skull Crusher
20lbs x 10 (WU)
30lbs x 12
40lbs x 12
50lbs x 12
Cable Triceps Pushdown using Rope
50lbs x 10 (WU)
80lbs x 12
90lbs x 10
100lbs x 8
Standing Two Arm Triceps Extension
30lbs x 12 (WU)
40lbs x 12
45lbs x 12
50lbs x 10
Stretching
5 minutes stationary bike
BACK
Wide Grip Pull up
BWx12
BW+10lbs x8
BW+10lbs x6
Deadlift
bar x12
80lbs x12
160lbs x12
240lbs x 8
250lbs x 4
Barbell Row
50lbs x 12
70lbs x 12
80lbs x 8
Cable Seated Row
50lbs x 12
80lbs x 12
100lbs x 12
120lbs x 10
130lbs x 8
140lbs x 6
150lbs x 6
Straight Arm Pull down
50lbs x 12
70lbs x 12
80lbs x 10
90lbs x 8
Biceps
7-7-7 Wide grip EZ bar Curl
10lbsx21 (WU)
20lbsx21
30lbsx21
40lbsx21
Incline Dumbbell Curl
5lbs each x12 (WU)
10lbs each x12
20lbs each x10
20lbs each x10
Machine Curl
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 10
50lbs x 8
Hammer Curl
5lbs each x12 (WU)
10lbs each x12
15lbs each x10
20lbs each x10
Restday muna today 10/23/2014 :lol
Stretching
5 minutes stationary bike
Chest:
Decline Dumbbell Press
20lbs each x 12 (WU)
30lbs each x 12 (WU)
55lbs each x 12
60lbs each x 10
65lbs each x 8
Decline Dumbbell Flyes
30lbs each x 12
30lbs each x 12
30lbs each x 12
Cable Crossover for lower chest
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 10
Flat Dumbbell Press
10lbs each x 12 (WU)
30lbs each x 12 (WU)
55lbs each x 12
60lbs each x 10
65lbs each x 8
Flat Dumbbell Flyes
30lbs each x 10
30lbs each x 10
30lbs each x 10
Triceps
Two Arm Triceps Extension
30lbs x 12(WU)
40lbs x 12
50lbs x 12
55lbs x 10
Kick Back
10lbs x 12
15lbs x 12
20lbs x 12
Cable Triceps Pushdown using V-bar
50lbs x 12 (WU)
80lbs x 12
90lbs x 10
100lbs x 8
One Arm Cable Tricep Pulldown
10lbs x 12 (WU)
20lbs x 12
30lbs x 10
40lbs x 8
Cool down - 5 minutes stationary bike
Then pasok sa work
Stretching
5 minutes stationary bike
Shoulder:
Seated dumbbell press
15lbs each x12 (WU)
30lbs each x12 (WU)
40lbs each x12
45lbs each x10
50lbs each x8
Arnold Press
30lbs each x12
40lbs each x10
40lbs each x10
Dumbbells Side Raise
10lbs each x12 (WU)
15lbs each x12
20lbs each x12
25lbs each x10
Dumbbell Rear Lateral Raise
10lbs eachx12
20lbs eachx12
20lbs eachx12
Dumbbells Shurgs
30lbs each x12 (WU)
50lbs each x12
60lbs each x12
60lbs each x10
Upright Row - EZ bar
20lbs x 12 (WU)
40lbs x 12
60lbs x 12
80lbs x 8
Legs
Squat
70lbs x 12
110lbs x 12
150lbs x 12
160lbs x 10
170lbs x 10
175lbs x 8
Leg Press
100lbs x 12
140lbs x 12
200lbs x 12
250lbs x 10
Seated Calf Raise
70lbs x 12
120lbs x 12
160lbs x 12
180lbs x 12
200lbs x 12
Dahil Cheat Day, dretso kami Zark's after workout
Inabot ako ng 30-40 mins bago naubos ung jawbreaker ko. Mga master, okay lang po ba yan kinaen ko nong cheat day ko? Last sat lang ulit ako kumaen nyan after so many months
10/26/2014 - Rest day
Stretching
5 minutes stationary bike
BACK
Wide Grip Pull up
BWx12
BW+5lbs x10
BW+10lbs x8
BWx10
Dumbbell Row
40lbs each x 12
50lbs each x 12
60lbs each x 10
Cable Seated Row - sobra saket ng right shoulder ko dito
50lbs x 12
80lbs x 12
100lbs x 12
120lbs x 10
130lbs x 8
Straight Arm Pull down
50lbs x 12
50lbs x 10
70lbs x 10
80lbs x 10
90lbs x 10
Hindi nakapag Deadlift, parang tinatamad talaga ako bumuhat at almost 4 hours lang tulog
Biceps
Dumbbell Curl
10lbs x15
15lbs x12
15lbs x12
15lbs x12
Closed Grip Barbell Curl - EZ bar
20lbs x 12
30lbs x 12
30lbs x 12
Cable Bicep Curl
40lbs x 12
50lbs x 12
60lbs x 12
Concentration Curl
10lbs x12 (WU)
20lbs x12
20lbs x12
BAD LIFT Day - now ko lang ulit naranasan to na tinatamad ako after a couple of months. Try ko muna mag light weight this week now baka sakali gumaling right shoulder koNakita ko lang sa net (http://dailyburn.com/life/fitness/worst-people-gym-etiquette/), matindi dito ung "The Coach", tas pamali mali ituturo sau, hehe
sir Vinch, kapag weekdays po sa company gym po ako nagbubuhat, dito sa may Boni. Kapag Saturday naman po, sa may LRT Buendia, sa may mall don Tipness Gym, nakalimutan ko name ng mall.
Hindi po sir, meron po kasi kami Gym provided ng Company. So after work punta lang kami sa recreation area ng company, andon ung Gym, Billiards, videoke at kung ano ano pa. Libre na ung Gym :lol
Sa GG sheridan kaba sir? May discount kami dyan eh, 1k per month lang tapos pede pa kmi magsama ng up to 2 people for 1k each din per month. Pero sa bakal gym na lng ako nagbubuhat every sat or sun kasi mas mura. Kapag weekdays naman 4x a week ako dito sa company.10/28/2014 Shoulder and Abs
Stretching
5 minutes stationary bike
Shoulder:
Seated dumbbell press
15lbs each x12 (WU) - light weight pa lang, ramdam ko na sakit ng right shoulder ko
30lbs each x12 (WU)
40lbs each x12
45lbs each x10 - medyo binilisan ko pagbaba at taas ng dumbbells, sobra sakit kasi kapag mabagal eh
45lbs each x10
Arnold Press
30lbs each x10
30lbs each x10
30lbs each x10
Dumbbells Side Raise
10lbs each x12 (WU)
15lbs each x12
20lbs each x12
20lbs each x12
Dumbbells Front Raise
10lbs each x12 (WU)
15lbs each x12
20lbs each x12
25lbs each x10
Dumbbell Rear Lateral Raise
10lbs eachx12
15lbs eachx12
15lbs eachx12
Ramdam ko yong sakit ng right shoulder ko during shoulder press and Dumbbell Rear Lateral Raise.
Abs Exercise
3x this week lang muna ako magbubuhat, pahinga ko muna yong shoulder ko baka sakali makuha sa pahinga. Saka uwi muna ng Batangas para sa Nov 1.Mga master question lang po, okay lang po kaya to ginawa ko na workout? Bale last 9-22-14 ko lang sinimulan gawin to
Week 1
Mon - Shoulder and Abs
Tues - Chest and Triceps
Wed - Off
Thurs - Back and Biceps
Fri - Traps, Legs, Light Shoulder
Sat - Chest and triceps
Sun - Off
Week 2
Mon - Back and Biceps
Tues - Chest and Triceps
Wed - Off
Thurs - Shoulder and Abs
Fri - Back and Legs
Sat - Chest, triceps and Abs
Sun - Off
Then Repeat Week 1
Pa-advice naman po mga sir kung mali ung routine ko, salamat po
Yes sir Vinch, pede kahit saan branch basta mageenroll din ako dapat
Mali yata pagkakaintindi ko, hehe. Tanong mo ba sir Vinch, kapag nagenroll ka sa for example sa GG Sheridan, pede ka din buhat sa iba branch? hehe,
Mali yata pagkakaintindi ko, hehe. Tanong mo ba sir Vinch, kapag nagenroll ka sa for example sa GG Sheridan, pede ka din buhat sa iba branch? hehe,
[/quote]
oo, passport.
Mali yata pagkakaintindi ko, hehe. Tanong mo ba sir Vinch, kapag nagenroll ka sa for example sa GG Sheridan, pede ka din buhat sa iba branch? hehe,
[/quote]
oo, passport.
[/quote]
Based sa contract sir, pede po.
Stretching
Chest:
Dumbbell Incline press
20lbs each x12 (WU)
30lbs each x12 (WU)
55lbs each x12
60lbs each x10
60lbs each x10
Bench press - Smith Machine
Bar x 12 (WU)
60lbs x12
80lbs x12
100lbs x6
100lbs x6
Dumbbell decline press
10lbs each x12 (WU)
30lbs each x12 (WU)
50lbs each x12
55lbs each x10
60lbs each x10
Incline Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 10
30lbs each x 10
30lbs each x 10
Peck Deck
40lbs each x 12 (WU)
60lbs each x 12
70lbs each x 12
80lbs each x 12
Cable Crossover for lower chest
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 10
40lbs each x 8
Dips
BW x 12
BW +5 x 12
BW +10 x 10
Triceps
Cable Triceps Pushdown - V bar
50lbs x 12 (WU)
80lbs x 12
90lbs x 10
100lbs x 10
Triceps Pushdown - Rope Attachment
20lbs x 12 (WU)
50lbs x 12
60lbs x 10
70lbs x 8
One Arm Cable Tricep Pulldown
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
40lbseach x 10
One Arm Triceps Extension
10lbs each x 12
15lbs each x 12
20lbs each x 12
Medyo masakit shoulder ko, pero tolerable naman, unlike nong shoulder at back day ko. Pahinga ko muna shoulder ko, hopefully pagbalik sa gym next week okay na sya. Bakasyon muna cheers
After 4 days na pahinga, due to holidays and slight injury on my right shoulder, back to the gym na ulit. Although not yet on my 100%, feeling much better unlike last week.
11/04/2014 Shoulder and Abs
Stretching
5 minutes stationary bike
Shoulder:
Seated military press
30lbs each x12 (WU) - konti na lng sakit sa shoulder, mas komportable sa ngayon compared using dumbbells
60lbs x12
80lbs x10
90lbs x 8
Arnold Press
20lbs each x12 (WU) - hindi na masakit
30lbs each x12
40lbs each x8
40lbs each x6
Dumbbells Side Raise
10lbs each x12 (WU)
15lbs each x12
20lbs each x10
25lbs each x8
Dumbbells Front Raise
15lbs each x12 (WU)
20lbs each x12
25lbs each x10
30lbs each x6
Dumbbell Shrug
50lbs eachx12
55lbs eachx12
60lbs eachx12
Abs Exercise
May nakasabay ako kagabi, nagbubuhat daw sya dati, payat lang sya tapos lagi nya pinapakita abs nya, right after every workout. Kahit biceps tinira, itataas nya ung sando pagkatapos mag bicep curl para check abs, hehe. Tapos palakad lakad sa loob ng gym, nakataas ung sando para makita abs nya, wala lang, nakwento ko lang.
dapat purihin mo pa lalo para mas matuwa sya hahaha
uu nga sir @Emman1986 ndi ko sya pinuri. mamaya ulit kapag nakita ko, idolin ko sya tas paturo ako ng mga ginagawa nya para magka abs :lol
sige sir @SmallWIJI inform namin kayo, medyo kapos daw kasi sa budget ung tropa ko kaya wala pa sya pambayad sa GG eh, hehe
Stretching
Chest:
Dumbbell Incline press
20lbs each x12 (WU)
30lbs each x12 (WU)
55lbs each x12
60lbs each x10
65lbs each x8
Dumbbell Bench press
20lbs each x12 (WU)
30lbs each x12 (WU)
55lbs each x12
60lbs each x10
60lbs each x10
Incline Dumbbell Flyes
10lbs each x 12 (WU)
20lbs each x 12
35lbs each x 12
35lbs each x 12
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Dumbbell Pull over
40lbs x 12
50lbs x 12
60lbs x 10
Triceps
Skull crasher
30lbs x 12
40lbs x 12
50lbs x 10
Triceps Pushdown
50lbs x 12 (WU)
80lbs x 12
90lbs x 10
100lbs x 10
One Arm Cable Tricep Pulldown
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 10
Two Arm Triceps Extension
30lbs x 12 (WU)
40lbs x 12
45lbs x 12
50lbs x 12
Stretching
5 minutes stationary bike
BACK
Wide Grip Pull up
BWx12
BW+5lbs x10
BW+10lbs x6
BWx10
Deadlift
80lbs x 12 (WU)
160lbs x 12 (WU)
240lbs x 6
260lbs x 3
260lbs x 4
Dumbbell Row
30lbs x 12 (WU)
60lbs x 12
65lbs x 10
70lbs x 8
Cable Seated Row - hindi ko na nararamdaman sakit sa right shoulder ko, mukhang magaling na yata :0
50lbs x 12
100lbs x 12
120lbs x 10
130lbs x 8
140lbs x 8
150lbs x 6
Biceps
Barbell Curl
bar x15
20lbs x12
40lbs x12
50lbs x10
60lbs x6
Incline Bench Bicep Curl
10lbs each x 12
10lbs each x 12
15lbs each x 12
20lbs each x 12
Incline Bench Hammer Curl
10lbs each x 12
10lbs each x 12
15lbs each x 10
20lbs each x 8
Standing Hammer Curl
10lbs each x 12
10lbs each x 12
15lbs each x 12
20lbs each x 12
11/07/2014 Light Shoulder, Traps and Legs Day
Stretching
5 mins stationary bike
Light Shoulder, Traps:
Dumbbell Shoulder press - warm up lang and to check kung sasakit pa din right shoulder ko, good thing, ndi na sya sumakit
30lbs each x12
30lbs each x12
40lbs each x12
Dumbbell Bent over Front Raise
10lbs each x12 (WU)
15lbs each x12
15lbs each x12
20lbs each x10
Dumbbells Upright Row
15lbs each x 12 (WU)
20lbs each x 12
25lbs each x 12
30lbs each x 12
Crouched Rear Deltoid Row
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
40lbs each x 12
Dumbbell Bent over Side Raise
10lbs each x12 (WU)
15lbs each x12
15lbs each x12
20lbs each x10
Dumbbells Shrugs
50lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 10
Legs
Squat
80lbs x 12 (WU)
120lbs x 12
140lbs x 6
140lbs x 6
Machine Leg press
100lbs x 12 (WU)
180lbs x 12
220lbs x 10
240lbs x 10
Seated Leg Curl
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Seated Calf Raise - using Barbell
80lbs x 12 (WU)
120lbs x 12
160lbs x 12
200lbs x 12
220lbs x 12
15mins run sa treadmill, medyo konti tumatakbo kaya nakasingit
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11/08/2014 Lower Chest and Triceps Day
Stretching
Chest
Dumbbell Decline press
30lbs each x12 (WU)
40lbs each x12 (WU)
50lbs each x12
60lbs each x12
70lbs each x10
Barbell Bench press
70lbs x12 (WU)
100lbs x12
120lbs x10
140lbs x8
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 3 - nararamdaman ko na naman ung sakit sa right shoulder ko kaya nagstop nako
Dips
BW x 12
BW x 12
BW x 12
Cable Cross over for lower chest
15lbs each x 12 (WU)
20lbs each x 12 (WU)
25lbs each x 12
30lbs each x 10
40lbs each x 8
Triceps
Skull crasher superset with close bench press (using EZ bar)
30lbs x 12
40lbs x 12
40lbs x 12
Triceps Pushdown
50lbs x 12 (WU)
80lbs x 12
90lbs x 10
100lbs x 10
One Arm Cable Tricep Pulldown
15lbs x 12 (WU)
20lbs x 12
25lbs x 4 - sumakit ulit right shoulder ko, hindi ko na tinuloy
11/09/2014 - Restday
Stretching
BACK
Wide Grip Pull up superset with Dips
BWx12
BWx10
BWx8
Dips
BWx12
BWx12
BWx12
Barbell Row
40lbs x 12
80lbs x 10
100lbs x 12
T-Bar Row
50lbs x 12
70lbs x 12
85lbs x 12
Parallel Bar Pull Up
BWx6
BWx5
BWx6
BWx6
Biceps
7-7-7 Wide Bicep Curl - EZ bar
20lbs x 21
30lbs x 21
40lbs x 21
50lbs x 15
7-7-7 Closed Bicep Curl - EZ bar
20lbs x 21
30lbs x 21
30lbs x 21
Dumbbell Curl
10lbs each x 12
15lbs each x 12
20lbs each x 12
Stretching
5mins stationary bike
Chest:
Dumbbell Incline press
20lbs each x12 (WU)
30lbs each x12 (WU)
55lbs each x12
60lbs each x12
65lbs each x10
Dumbbell Bench press
20lbs each x12 (WU)
50lbs each x12
55lbs each x12
60lbs each x10
Incline Dumbbell Flyes
20lbs each x 12(WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Cable Cross Over
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
40lbs each x 10
Dumbbell Pull over
40lbs x 12
50lbs x 12
60lbs x 12
Triceps
Two Arm Cable Tricep Pulldown
50lbs x 12 (WU)
70lbs x 12
80lbs x 12
90lbs x 10
One Arm Cable Tricep Pulldown
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 10
One Arm Tricep Extension
10lbs x 12
15lbs x 12
20lbs x 12
sir @Ghee, plan ko sana next week eh kaso naalala ko may training pala ako sa work ng monday and tuesday, mukhang hindi ako makakabuhat. Siguro December 1 nako start.
Tanong nga po pala sir kung ano mga weight ako pede magsstart? Saka how many minutes or seconds po pahinga nyo every set?
Eto po yong mga current max stats ko for each exercises
Squat - 140 to 160lbs max
Bench Press - 140lbs to 160lbs max
Overhead Press - 80lbs to 100lbs max
Deadlift - 260lbs to 270lbs max
Barbell Row - 80lbs to 100lbs max
Thanks po
ilang reps yan at set mo kaya sir? ako kasi nung nag start ko ng SL na galing ako sa high rep range (8-12 reps) na 3 sets lang naman, ung current ko na binubuhat dun, shinift ko lang sa low reps na 5X5. yan na ung inaply ko since nahati hati naman sya sa 5 sets at 5 reps lang naman i guess hindi na sya gaano taxing sa endurance ko. isang kaibigan ko naman sabi 30% aand deload mo. depende sa preference mo paps. actually ung 1st week testing mo palang naman un to how to get around the system. ano ba ung weight na mag sisimula ka, gano katagal rest etc. sa rest naman sir pag nag struggle ako sa squats, max ko na 4-5mins. basta mahabol ko lang hininga ko. pero pag medyo easy ung set 1-2 mins laban na ulet. 1st 2 weeks mo d ka pa hirap nyan kaya ,o pa yan ng 1-2 mins rest. pero other exercises besisdes squats 3 mins max lang (pag sobrang struggle tlga) para pump up parin hindi naka idle ung katawan kasi nakakatamad pag napahinga ka matagal.