"... May nakasabay ako kahapon, after ko mag OHP ginamit nya din ung 50lbs, kpag itataas nya barbell from starting position, mejo bebend nya tuhod nya para siguro may pwersa, hehe parang combo ng squat at OHP. ..."
pwede naman ako tumatakbo sa threadmill pag WO days. pero ung rest tlga nirerest o kumporme nalang kung may basketball or boxing game na nag aya. matigas ulo ko e d ako masyado nag rerestdays dati. pero kelangan kasi para makapag recover ka. ung bas mo gawin mo nalang sa wo days mo since andun ka nadin chaka pumped up kna nun. rest mo nalang ung rest mo taaxing yang prog overload mo everyother day paps. nalilightan kapa magaan pa kasi ngun.
ok lang naman paps ung ginagawa nun. pwede naman ung whole body workouts may mga kilala akong shredded as Fuark 3x a week lang nag bubuhat pero whole body. ung iba naka circuit and etc
"... May nakasabay ako kahapon, after ko mag OHP ginamit nya din ung 50lbs, kpag itataas nya barbell from starting position, mejo bebend nya tuhod nya para siguro may pwersa, hehe parang combo ng squat at OHP. ..."
Push Press...
Ah un pala tawag don, thanks po sir @Core. Ano pa po iba target muscles non sir compared sa OHP?
pwede naman ako tumatakbo sa threadmill pag WO days. pero ung rest tlga nirerest o kumporme nalang kung may basketball or boxing game na nag aya. matigas ulo ko e d ako masyado nag rerestdays dati. pero kelangan kasi para makapag recover ka. ung bas mo gawin mo nalang sa wo days mo since andun ka nadin chaka pumped up kna nun. rest mo nalang ung rest mo taaxing yang prog overload mo everyother day paps. nalilightan kapa magaan pa kasi ngun.
Thanks Sir @Ghee, gawin ko na lng din ung abs after ng main program. Minsan nakaka pag treadmill pako after kapag may bakante, kung wala stationary bike. Try ko na lng ipahinga talaga ung restdays, mejo magaan pa nga lang siguro binubuhat ko kaya tingin ko nabibitin pako. Baka kapag sobra bigat na ako na mismo maghanap restday, hehe
ok lang naman paps ung ginagawa nun. pwede naman ung whole body workouts may mga kilala akong shredded as Fuark 3x a week lang nag bubuhat pero whole body. ung iba naka circuit and etc
grabe sir parang whole body workout nga tas halos wala pa pahinga
Squat - ATG
barbell x 12 - WU
60lbs x 8 - WU
Working Set (lbs x set x rep)
130lbs x 5 x 5
OHP
bar x 12 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
60lbs x 5 x 5
Deadlift
bar x 12 - WU
80lbs x 8 - WU
140lbs x 8 - WU
Working Set (lbs x set x rep)
220lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Pull ups
BW x 12
BW + 10lbs x 6
BW + 10lbs x 6
Alternate DB Bicep Curl
20lbs each x 10
20lbs each x 10
30lbs each x 6
Hammer Curl
15lbs each x 12
15lbs each x 12
20lbs each x 10
Now lang nakapag buhat ng sobra aga, 4:30AM. Magcclose kasi company gym namin ng 6AM kasi holiday. So need ko buhat before my shift, everything went well naman, ndi ako inaantok and parang nagbuhat lang ako sa regular time ko. Next week (Week3), 5lbs na lng increment ko.
Tinanong mo ba sya kung ano klase un? d ako familiar sa ginagawa nya at d ko ma grasp kung bakit 5 lang ginagawa nya kung kaya naman pala nya iup? dba naka pyramid sets lang sya.? ung routine/exercise nya same ng ginagawa mo?
Tinanong mo ba sya kung ano klase un? d ako familiar sa ginagawa nya at d ko ma grasp kung bakit 5 lang ginagawa nya kung kaya naman pala nya iup? dba naka pyramid sets lang sya.? ung routine/exercise nya same ng ginagawa mo?
Hindi ko sir natanong eh, nahihiya ako, hehe. Same exercise lang ginagawa namin, knina SQ, BP at BB Row program nya, warmp up sets, then 5 sets na 5 reps. Medyo magulo sir eh, minsan kasi every set nagaadd sya, minsan naman after 3 sets na sya add ng weight. Kanina nga nong BP nya, 1st and 2nd set, 120lbs then nong 3rd up to the last set, 180lbs, nakakaawa nga ung spotter nya kasi pati sya sobrang nginig na din sa bigat. hehe
Bro, Wag mo na isipin yon. Hindrance. Concentrate on your weihgts and form. sounds like nang huhula sya ng gagawin and to have a spotter on 5x5 (wellw ag lang sa squats) e medyo off sakin un. wag mo pansinin. EYES ON THE PRICE bro. madaming magugulo sa gym. di ko sila pinapansin. haha
Hindi ko sir natanong eh, nahihiya ako, hehe. Same exercise lang ginagawa namin, knina SQ, BP at BB Row program nya, warmp up sets, then 5 sets na 5 reps. Medyo magulo sir eh, minsan kasi every set nagaadd sya, minsan naman after 3 sets na sya add ng weight. Kanina nga nong BP nya, 1st and 2nd set, 120lbs then nong 3rd up to the last set, 180lbs,
Hindi ko sir natanong eh, nahihiya ako, hehe. Same exercise lang ginagawa namin, knina SQ, BP at BB Row program nya, warmp up sets, then 5 sets na 5 reps. Medyo magulo sir eh, minsan kasi every set nagaadd sya, minsan naman after 3 sets na sya add ng weight. Kanina nga nong BP nya, 1st and 2nd set, 120lbs then nong 3rd up to the last set, 180lbs,
to have a spotter on 5x5 (wellw ag lang sa squats) e medyo off sakin un.
sir kung sakali pa spot ako for example bench press, pag-unrack lang noh and abangers lang kung sakali hindi na talaga mataas? then kung hindi ko talaga matapos ung set don sa weight na yon, on the next bench press ko, same weight pa din noh sir?
wag mo pansinin. EYES ON THE PRICE bro. madaming magugulo sa gym. di ko sila pinapansin. haha
oo nga sir, kaso ndi ko maiwasan eh, nasa harap ng squat rack ung bench press kaya halos isa hakbang lang pagitan. napansin ko lang sya kasi nakita ko na parang 5x5 din program, parang compare ko lang kung tama ba mga ginagawa ko, hehe. Thanks Sir @Ghee, yon pala tawag don sa program na yon sir @rtravino29.
Sakit ng legs ko, sobrang sikip ng pakiramdam ko sa jeans ko now, hirap gumalaw, hehe
oo bro tama si @rtravino29 mukang Wendler 5 / 3 / 1 pasok sa principles ung ginagawa nung dinescribe mo, not sure on the other days nya. anyways, may sarili ka naman ginagawa sundin mo nalang. pag matatapos or tapos kna chaka kna mag isip. hehe. Nye, ung sl na gnagawa mo is nag aadapt ka sa str demand eh, so kung papaspot ka spot na titignan lang kung hindi mo kaya, ung denedescire mo kasi na spot dun sa nakita mo ung parang ang bumubuhat nung mga last reps eh ung spotter na tama? (or saking pag kakantindi) kasi kung ganun lang din gagawin mo, dinadaya mo lang. ako nag spotter ako pag feel ko na baka hindi ko kayanin maiangat. kahit sa squats sinasabayan lang ako nung spotter pero i keep reminding them na wag ako tutulugnan, (sa reps) pag rerack, pag baklik at taga tingin lang kung kaya ko pa. usually sinasabi ko naman kung kelan ako TUTULUGNGAN pag di ko na kaya ung rep. hehe
so far naman sir, ndi pa po ako nagpapa-spot sa mga binubuhat ko, medyo magaan pa eh, hehe. Sa squat pa lang naman ako mukhang mahihirapan bukas, hehe, ung 4th and 5th rep ko sa last set slow mo na pagtaas eh, hehe. saka wala nga pla ako kasabay magbuhat kaya wala ako mapagpa spotan.
Squat - ATG
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
160lbs x 5 x 5
OHP
30lbs x 8 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
75lbs x 5 x 5
Deadlift
80lbs x 8 - WU
160lbs x 8 - WU
Working Set (lbs x set x rep)
250lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Pullups
7-7-7 wide barbell curl - using ez bar
DB hammer curl
15 mins takbo sa treadmill
Ang saya ko kasi nagawa ko ulit ung 160lbs sa squat ng maayos. Last time ko ginawa un dati, last 2 reps na lang sa last set hindi ako nakatayo from ATG, haha. Buti na lang pinaabangan ko na agad sa instructor bago ako magstart kasi mejo kinakabahan ako non na parang kakapusin ako eh.
Squat - ATG
bw x 8
80lbs x 8 - WU
120lbs x 6 - WU
Working Set (lbs x set x rep)
170lbs x 5 x 5
OHP
30lbs x 8 - WU
40lbs x 6 - WU
Working Set (lbs x set x rep)
80lbs x 5 x 5
Mejo kinabahan ako sa last rep ng 3rd set ko, nanginig ung lower back, parang dko na kaya itaas, buti nataas ko pa. Mejo hinabaan ko pahinga after 3rd set, mga 3mins. Buti okay na don sa 4th and 5th set.
Deadlift
80lbs x 8 - WU
160lbs x 6- WU
Working Set (lbs x set x rep)
260lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Side Raise
Front Raise
Cable Upright Row
DB Shrugs
Squat - ATG
bw x 8
80lbs x 8 - WU
120lbs x 6 - WU
Working Set (lbs x set x rep)
170lbs x 5 x 5
OHP
30lbs x 8 - WU
40lbs x 6 - WU
Working Set (lbs x set x rep)
80lbs x 5 x 5
Mejo kinabahan ako sa last rep ng 3rd set ko, nanginig ung lower back, parang dko na kaya itaas, buti nataas ko pa. Mejo hinabaan ko pahinga after 3rd set, mga 3mins. Buti okay na don sa 4th and 5th set.
Deadlift
80lbs x 8 - WU
160lbs x 6- WU
Working Set (lbs x set x rep)
260lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Side Raise
Front Raise
Cable Upright Row
DB Shrugs
natatakot din ako sa OHP bro. medyo 3-5 minutes rest ko dyan. naninigas kasi minsan shoulder pagdiredirecho tapos ayun magpefail na.
Nagtry ako nung sundot exercises mo: Side and front kanina. hula hula anung timbang ko gagamitin ko hehe.
natatakot din ako sa OHP bro. medyo 3-5 minutes rest ko dyan. naninigas kasi minsan shoulder pagdiredirecho tapos ayun magpefail na.
Nagtry ako nung sundot exercises mo: Side and front kanina. hula hula anung timbang ko gagamitin ko hehe.
Parang OHP yata pinakamabigat sa lahat, kaya sa mababa lang ako nagstart dyan eh, hehe.
Haha, sundot exercises...saken same pa din ng binubuhat ko dati before ako mag 5x5.
Ewan ko lang next week kung kakayanin ko pa mga sundot sundot na yan. Parang today yong pinaka napagod ako eh. Init pa din buong katawan ko saka ang sasakit na agad ng katawan ko, hehe
Squat - ATG
BW x 12
60lbs x 8 - WU
80lbs x 6 - WU
Working Set (lbs x set x rep)
175lbs x 5
175lbs x 3 - first failure =( naramdaman ko na masakit pa din legs ko kaya after ng 3rd rep dko na tinuloy kasi baka hindi ako makatayo
135lbs x 5 -masakit pa din talaga
Bench press
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
145lbs x 5 x 5
Barbell Row
40lbs x 8 - WU
75lbs x 8 - WU
Working Set (lbs x set x rep)
105lbs x 5 x 5
DONE with my main program, added some isolation exercises
Decline DB Press
30lbs each x 12(WU)
50lbs each x 12
60lbs each x 10
65lbs each x 8
Cable Crossover for lower chest
10lbs each x 12(WU)
20lbs each x 12
20lbs each x 12
30lbs each x 10
7-7-7 Bicep Curl using EZ bar
20lbs x 21
30lbs x 21
40lbs x 21
Twisted DB Curl
10lbs each x 12
15lbs each x 10
20lbs each x 8
Cable Bicep Curl
30lbs x 12(WU)
50lbs x 12
60lbs x 10
70lbs x 8
Squat - ATG
BW x 12 (WU)
80lbs x 12 (WU)
120lbs x 10 (WU)
175lbs x 5 - stopped after my first set, masakit pa din hip flexor ko. decided to stop the SL 5x5 program and go back to my previous program.
Shoulder and Legs Exercise
Shoulder
Dumbbell Shoulder Press
30lbs each x 12 (WU)
40lbs each x 12
45lbs each x 10
50lbs each x 10
Arnold Press
15lbs each x 12 (WU)
30lbs each x 12
30lbs each x 10
40lbs each x 8
Side Raise
5lbs each x 12 (WU)
10lbs each x 12 (WU)
15lbs each x 12
20lbs each x 10
25lbs each x 8
Front Raise
10lbs each x 12 (WU)
15lbs each x 12 (WU)
20lbs each x 12
25lbs each x 10
30lbs each x 8
Upright Row - EZ Bar
30lbs x 12(WU)
40lbs x 12
60lbs x 12
70lbs x 8
Dumbbell Shrugs
30lbs each x 12 (WU)
50lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 10
Legs
Squat - ATG
80lbs x 12 (WU)
120lbs x 10
160lbs x 10
170lbs x 6
Machine Leg Press
120lbs x 12 (WU)
200lbs x 10
230lbs x 10
250lbs x 8
Seated Leg Curl
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Seated Calf Raise - using oly bar with plates
80lbs x 12 (WU)
120lbs x 15
160lbs x 12
200lbs x 12
Sarap ng pakiramdam after, pawis na pawis and pumped na pumped muscles. sabi ng mga kasabay ko, lumaki daw shoulders ko saka traps. Baka nanibago lang sila kasi now lang ulit ako nagsando eh, hehe. lagi ako naka tshirt whole january kasi pangit tingnan kapag naka sando ako, lumalabas love handle, napa sobra kaen nong last holiday season. Buti now bumabalik na ulit sa dati
hindi ko na natapos ung SL ko pafs, hanggang squat lang. Then nagproceed na lang ako sa dati ko program. masakit din pla sya sa Leg Press, now ko lang nalaman, hehe
hindi ko na natapos ung SL ko pafs, hanggang squat lang. Then nagproceed na lang ako sa dati ko program. masakit din pla sya sa Leg Press, now ko lang nalaman, hehe
ahh akala ko iba pa to
Squat - ATG
80lbs x 12 (WU)
120lbs x 10
160lbs x 10
170lbs x 6
Comments
Push Press...
ok lang naman paps ung ginagawa nun. pwede naman ung whole body workouts
Ah un pala tawag don, thanks po sir @Core. Ano pa po iba target muscles non sir compared sa OHP?
Thanks Sir @Ghee, gawin ko na lng din ung abs after ng main program. Minsan nakaka pag treadmill pako after kapag may bakante, kung wala stationary bike. Try ko na lng ipahinga talaga ung restdays, mejo magaan pa nga lang siguro binubuhat ko kaya tingin ko nabibitin pako. Baka kapag sobra bigat na ako na mismo maghanap restday, hehe
grabe sir parang whole body workout nga tas halos wala pa pahinga
Squat - ATG
bar x 8 - WU
60lbs x 8 - WU
Working Set (lbs x set x rep)
120lbs x 5 x 5
Bench press
bar x 8 - WU
40lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
120lbs x 5 x 5
Barbell Row
bar x 12 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
80lbs x 5 x 5
DONE with my main program, tried adding some isolation exercises
Dips
BW x 12
BW + 10lbs x 12
BW + 15lbs x 10
Dumbbell Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 10
30lbs each x 10
Triceps Push down superset
90lbs x 12
100lbs x 12
10lbs x 8
Single Arm Cable Tricep Extension
10lbs each x 12
10lbs each x 12
20lbs each x 12
5 Abs exercises
Squat - ATG
barbell x 12 - WU
60lbs x 8 - WU
Working Set (lbs x set x rep)
130lbs x 5 x 5
OHP
bar x 12 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
60lbs x 5 x 5
Deadlift
bar x 12 - WU
80lbs x 8 - WU
140lbs x 8 - WU
Working Set (lbs x set x rep)
220lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Pull ups
BW x 12
BW + 10lbs x 6
BW + 10lbs x 6
Alternate DB Bicep Curl
20lbs each x 10
20lbs each x 10
30lbs each x 6
Hammer Curl
15lbs each x 12
15lbs each x 12
20lbs each x 10
Now lang nakapag buhat ng sobra aga, 4:30AM. Magcclose kasi company gym namin ng 6AM kasi holiday. So need ko buhat before my shift, everything went well naman, ndi ako inaantok and parang nagbuhat lang ako sa regular time ko. Next week (Week3), 5lbs na lng increment ko.
Squat - ATG
bar x 8 - WU
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
135lbs x 5 x 5
Bench press
60 x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
125lbs x 5 x 5
Barbell Row
bar x 12 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
85lbs x 5 x 5
DONE with my main program, tried adding some isolation exercises
Incline Dumbbell Press
30lbs each x 12 (WU)
40lbs each x 10
50lbs each x 10
60lbs each x 8
Dips
BW x 12
BW + 10lbs x 12
BW + 20lbs x 10
10 mins Stationary bike
Squat - ATG
barbell x 12 - WU
60lbs x 8 - WU
60lbs x 8 - WU
Working Set (lbs x set x rep)
140lbs x 5 x 5
OHP
30lbs x 12 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
65lbs x 5 x 5
Deadlift
80lbs x 8 - WU
160lbs x 8 - WU
Working Set (lbs x set x rep)
230lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Side Raise
5lbs each x 12 (WU)
10lbs each x 12
15lbs each x 12
20lbs each x 10
Front Raise
10lbs each x 12 (WU)
15lbs each x 12
20lbs each x 10
30lbs each x 6
Cable Upright Row
30lbs x 12 (WU)
100lbs x 10
100lbs x 10
110lbs x 10
DB Shrugs
50lbs each x 12
60lbs each x 12
65lbs each x 10
Sir @Ghee, ano po ba 5x5 ung every set nagdagdag ng bigat? May kasabay kasi ako kanina 5x5 din ginagawa nya pero every set nagdagdag sya.
Hindi ko sir natanong eh, nahihiya ako, hehe. Same exercise lang ginagawa namin, knina SQ, BP at BB Row program nya, warmp up sets, then 5 sets na 5 reps. Medyo magulo sir eh, minsan kasi every set nagaadd sya, minsan naman after 3 sets na sya add ng weight. Kanina nga nong BP nya, 1st and 2nd set, 120lbs then nong 3rd up to the last set, 180lbs, nakakaawa nga ung spotter nya kasi pati sya sobrang nginig na din sa bigat. hehe
Might be Wendler 5 / 3 / 1
yep. mukang eto nga. haha:sport:
sir kung sakali pa spot ako for example bench press, pag-unrack lang noh and abangers lang kung sakali hindi na talaga mataas? then kung hindi ko talaga matapos ung set don sa weight na yon, on the next bench press ko, same weight pa din noh sir?
oo nga sir, kaso ndi ko maiwasan eh, nasa harap ng squat rack ung bench press kaya halos isa hakbang lang pagitan. napansin ko lang sya kasi nakita ko na parang 5x5 din program, parang compare ko lang kung tama ba mga ginagawa ko, hehe. Thanks Sir @Ghee, yon pala tawag don sa program na yon sir @rtravino29.
Sakit ng legs ko, sobrang sikip ng pakiramdam ko sa jeans ko now, hirap gumalaw, hehe
Squat - ATG
bar x 8 - WU
60lbs x 8 - WU
100lbs x 8 - WU
Working Set (lbs x set x rep)
145lbs x 5 x 5
Bench press
100 x 6 - WU
100lbs x 6 - WU
Working Set (lbs x set x rep)
130lbs x 5 x 5
Barbell Row
bar x 12 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
90lbs x 5 x 5
DONE with my main program, tried adding some isolation exercises
Triceps pulldown
One arm cable tricep pulldown
Squat - ATG
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
150lbs x 5 x 5
OHP
30lbs x 12 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
70lbs x 5 x 5
Deadlift
80lbs x 8 - WU
160lbs x 8 - WU
Working Set (lbs x set x rep)
240lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Side Raise
5lbs each x 12 (WU)
10lbs each x 12
15lbs each x 12
20lbs each x 10
Front Raise
10lbs each x 12 (WU)
15lbs each x 12
20lbs each x 10
30lbs each x 6
Cable Upright Row
40lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
DB Shrugs
50lbs each x 12
60lbs each x 12
60lbs each x 10
Squat - ATG
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
155lbs x 5 x 5
Bench press
40lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
135lbs x 5 x 5
Barbell Row
40lbs x 8 - WU
60lbs x 8 - WU
Working Set (lbs x set x rep)
95lbs x 5 x 5
DONE with my main program, tried adding some isolation exercises
Incline DB Press
Dips
Cable Crossover for lower chest
Triceps pulldown
One arm cable tricep pulldown
Squat - ATG
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
160lbs x 5 x 5
OHP
30lbs x 8 - WU
40lbs x 8 - WU
Working Set (lbs x set x rep)
75lbs x 5 x 5
Deadlift
80lbs x 8 - WU
160lbs x 8 - WU
Working Set (lbs x set x rep)
250lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Pullups
7-7-7 wide barbell curl - using ez bar
DB hammer curl
15 mins takbo sa treadmill
Ang saya ko kasi nagawa ko ulit ung 160lbs sa squat ng maayos. Last time ko ginawa un dati, last 2 reps na lang sa last set hindi ako nakatayo from ATG, haha. Buti na lang pinaabangan ko na agad sa instructor bago ako magstart kasi mejo kinakabahan ako non na parang kakapusin ako eh.
Squat - ATG
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
165lbs x 5 x 5
Bench press
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
140lbs x 5 x 5
Barbell Row
40lbs x 8 - WU
60lbs x 8 - WU
Working Set (lbs x set x rep)
100lbs x 5 x 5
DONE with my main program, added some isolation exercises
Incline DB Press
Cable Crossover for upper chest
Triceps pulldown using rope
One arm cable tricep pulldown
10mins jogging
Squat - ATG
bw x 8
80lbs x 8 - WU
120lbs x 6 - WU
Working Set (lbs x set x rep)
170lbs x 5 x 5
OHP
30lbs x 8 - WU
40lbs x 6 - WU
Working Set (lbs x set x rep)
80lbs x 5 x 5
Mejo kinabahan ako sa last rep ng 3rd set ko, nanginig ung lower back, parang dko na kaya itaas, buti nataas ko pa. Mejo hinabaan ko pahinga after 3rd set, mga 3mins. Buti okay na don sa 4th and 5th set.
Deadlift
80lbs x 8 - WU
160lbs x 6- WU
Working Set (lbs x set x rep)
260lbs x 1 x 5
Main Program Done - sundot ng iba exercises
Side Raise
Front Raise
Cable Upright Row
DB Shrugs
natatakot din ako sa OHP bro. medyo 3-5 minutes rest ko dyan. naninigas kasi minsan shoulder pagdiredirecho tapos ayun magpefail na.
Nagtry ako nung sundot exercises mo: Side and front kanina. hula hula anung timbang ko gagamitin ko hehe.
Parang OHP yata pinakamabigat sa lahat, kaya sa mababa lang ako nagstart dyan eh, hehe.
Haha, sundot exercises...saken same pa din ng binubuhat ko dati before ako mag 5x5.
Ewan ko lang next week kung kakayanin ko pa mga sundot sundot na yan. Parang today yong pinaka napagod ako eh. Init pa din buong katawan ko saka ang sasakit na agad ng katawan ko, hehe
Squat - ATG
BW x 12
60lbs x 8 - WU
80lbs x 6 - WU
Working Set (lbs x set x rep)
175lbs x 5
175lbs x 3 - first failure =( naramdaman ko na masakit pa din legs ko kaya after ng 3rd rep dko na tinuloy kasi baka hindi ako makatayo
135lbs x 5 -masakit pa din talaga
Bench press
60lbs x 8 - WU
80lbs x 8 - WU
Working Set (lbs x set x rep)
145lbs x 5 x 5
Barbell Row
40lbs x 8 - WU
75lbs x 8 - WU
Working Set (lbs x set x rep)
105lbs x 5 x 5
DONE with my main program, added some isolation exercises
Decline DB Press
30lbs each x 12(WU)
50lbs each x 12
60lbs each x 10
65lbs each x 8
Cable Crossover for lower chest
10lbs each x 12(WU)
20lbs each x 12
20lbs each x 12
30lbs each x 10
7-7-7 Bicep Curl using EZ bar
20lbs x 21
30lbs x 21
40lbs x 21
Twisted DB Curl
10lbs each x 12
15lbs each x 10
20lbs each x 8
Cable Bicep Curl
30lbs x 12(WU)
50lbs x 12
60lbs x 10
70lbs x 8
10mins Bike
SL 5x5
Squat - ATG
BW x 12 (WU)
80lbs x 12 (WU)
120lbs x 10 (WU)
175lbs x 5 - stopped after my first set, masakit pa din hip flexor ko. decided to stop the SL 5x5 program and go back to my previous program.
Shoulder and Legs Exercise
Shoulder
Dumbbell Shoulder Press
30lbs each x 12 (WU)
40lbs each x 12
45lbs each x 10
50lbs each x 10
Arnold Press
15lbs each x 12 (WU)
30lbs each x 12
30lbs each x 10
40lbs each x 8
Side Raise
5lbs each x 12 (WU)
10lbs each x 12 (WU)
15lbs each x 12
20lbs each x 10
25lbs each x 8
Front Raise
10lbs each x 12 (WU)
15lbs each x 12 (WU)
20lbs each x 12
25lbs each x 10
30lbs each x 8
Upright Row - EZ Bar
30lbs x 12(WU)
40lbs x 12
60lbs x 12
70lbs x 8
Dumbbell Shrugs
30lbs each x 12 (WU)
50lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 10
Legs
Squat - ATG
80lbs x 12 (WU)
120lbs x 10
160lbs x 10
170lbs x 6
Machine Leg Press
120lbs x 12 (WU)
200lbs x 10
230lbs x 10
250lbs x 8
Seated Leg Curl
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Seated Calf Raise - using oly bar with plates
80lbs x 12 (WU)
120lbs x 15
160lbs x 12
200lbs x 12
Sarap ng pakiramdam after, pawis na pawis and pumped na pumped muscles. sabi ng mga kasabay ko, lumaki daw shoulders ko saka traps. Baka nanibago lang sila kasi now lang ulit ako nagsando eh, hehe. lagi ako naka tshirt whole january kasi pangit tingnan kapag naka sando ako, lumalabas love handle, napa sobra kaen nong last holiday season. Buti now bumabalik na ulit sa dati
ahh akala ko iba pa to
pagsobra sakit tigil muna legs hehe