Pinipilit ko na lang sir @Ghee ung last set, ang bigat eh. Hindi ko natapos ung SL 5x5 ko, sumakit ung Hip flexor ko kapag squat, hanggang ngaun masakit pa din eh.
Wide Grip Pull up
BW x 12
BW+10lbs x 6
BW+15lbs x 6
BW x 8
BB Row
bar x 12 (WU)
60lbs x 12 (WU)
80lbs x 12
100lbs x 12
110lbs x 10
Deadlift
80lbs x 12 (WU)
120lbs x 12 (WU)
160lbs x 12
240lbs x 8
270lbs x 6
Biceps
Seated DB alternate curl - saket likod ko sa ng DL kaya upo na lng muna.
5lbs each x 12 (WU)
10lbs each x 15 (WU)
15lbs each x 12 (WU)
20lbs each x 12
30lbs each x 6
30lbs each x 6
Seated Hammer Curl
5lbs each x 12 (WU)
10lbs each x 15 (WU)
15lbs each x 12
20lbs each x 10
20lbs each x 10
Standing Cable Curl
20lbs x 12 (WU)
40lbs x 12 (WU)
60lbs x 12
70lbs x 12
80lbs x 10
Sabi nong instructor, para daw ako hinipan kasi lomobo ako. Hindi ko alam kung tumaba ba ako o nadagdagan muscles, hehe
bro can relate ako dito lol napapaisip ako magcut pero ayoko naman na wala naman ilalabas na muscle pa. tingin ko kasi payat parin ako kahit andami nagsasabi tumaba ako :duh:
2 weeks more to bulk pa ko. magmini cut ako sa March. so far sa tyan ko nalang tinitingnan na hindi to taba hehe kasi nagflat sya. wala pa lang talaga siguro korte yung mga maskels kaya mukang taba sa pictures. sana naeexperience din ng iba to hehehe
kaya nga pafs @yopyopm, nong isa araw pa sabi nya din saken after ko magbuhat, "pre bigay mo na saken yan tshirt mo, maliit na yan para sau", hehe. Potek dko alam kung ang taba taba ko na ba, hehe. upload nga tau pix pafs para malaman natin kung mataba na talaga tau, hehe
Hahaha tinatawanan nga ako ng chik na tropa pagsinasabi ko na maskels yun.
Nagiipon ako progress pics bro.
un, abangan ko yan pafs. ano na weight mo now pafs? Halos same height pla tayo eh. From payat ka ba or chubby before ka magbuhat? mataba kasi ako dati eh
Ang alam ko payat ako. Nangayayat ako nung natigil magwork, natigil kasi kakamcdo. Kaya skinny fat siguro. Hehe.
45-48kilos ako nagstart nung sa home workout. last week friday nasa 57kilos. Nakapag59 kilos ako alam ko kasa bumaba ulit. This week siguro tataas, napaaga cheat day ko kahapon. :lol
Ang alam ko payat ako. Nangayayat ako nung natigil magwork, natigil kasi kakamcdo. Kaya skinny fat siguro. Hehe.
45-48kilos ako nagstart nung sa home workout. last week friday nasa 57kilos. Nakapag59 kilos ako alam ko kasa bumaba ulit. This week siguro tataas, napaaga cheat day ko kahapon. :lol
oo bro lol. tuesday at thursday napacheat day agad :lol
ako din nong last tuesday npaaga cheat day, client meeting kasama mga boss ko. Dame pinakaen tapos 2 bottles san mig after. Next week, aayusin ko na talaga diet ko.
BB Bench press
50lbs x 8 (WU)
80lbs x 8 (WU)
110lbs x12
130lbs x10
140lbs x 8
150lbs x 6
Decline BB press
50lbs x 8 (WU)
80lbs x 8 (WU)
110lbs x 12
120lbs x 8 - parang d ako komportable, parang mali position ng shoulders ko
120lbs x 8 - medyo mataas pla pwesto ng shoulder ko kaya masakit
Dips
BW x 12
BW + 10lbs x 12
BW + 20lbs x 10
Cable Cross over for lower chest
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 10
35lbs each x 10
40lbs each x 8
Flat DB Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
30lbs each x 12
Triceps
Skull Crusher
20lbs x 12
30lbs x 12
40lbs x 12
Triceps cable pushdown
30lbs x 12 (WU)
40lbs x 12 (WU)
80lbs x 12
100lbs x 10
120lbs x 8
Triceps pulldown using rope
30lbs x 12 (WU)
40lbs x 12 (WU)
60lbs x 12
70lbs x 12
80lbs x 10
One Arm Cable Pull down
15lbs x 12 (WU)
20lbs x 12 (WU)
30lbs x 12
35lbs x 12
40lbs x 10
Stretching
Lakad from Buendia to Libertad, may nakita kami gym mas malapit samen habang naglalakad kmi. Medyo masikip pero konti lang nagbubuhat, okay din mga gamit. Try namin dito next weekend
Buhat pa din kahit 3 hours lang tulog, try ko lang hanggang sa kaya ko weight.
Stretching
Legs
Squat - ATG
BW x 12 (WU)
40lbs x 12 (WU)
80lbs x 12
120lbs x 10
140lbs x 8
160lbs x 5 - dko na kaya, kinakapos ako sa hininga, tama naman breathing ko
Machine Leg Press
80lbs x 12 (WU)
120lbs x 12 (WU)
160lbs x 12
200lbs x 12
250lbs x 12
Leg Extension
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 10 - kinapos na naman ako hininga sa last 2 reps
100lbs x 8 - kinapos na naman ako hininga sa last 2 reps, nakakahilo
Lunges
BW x 12
12kgs x 12
16kgs x 10
16kgs x 10
Standing Calf Raise - using smith machine
80lbs x 8 (WU)
120lbs x 8 (WU)
160lbs x 12
200lbs x 12
250lbs x 12
Shoulder
Over Head Press
20lbs x 8 (WU)
40lbs x 12
60lbs x 12
80lbs x 8
Mali yata na nauna ko legs kasi nanginginig tuhod ko habang OHP
Arnold Press
20lbs each x 12 (WU)
30lbs each x 12
35lbs each x 10
40lbs each x 10
Side Raise
5lbs each x 8 (WU)
10lbs each x 12
15lbs each x 12
20lbs each x 10
Front Raise
15lbs each x 12 (WU)
30lbs each x 6
30lbs each x 6
30lbs each x 6
BB Shrugs - smith machine
80lbs x 12 (WU)
160lbs x 12
210lbs x 12
02/28/2015 Lower Chest and Triceps - late logging, tried new Gym in Libertad
Stretching
Chest
Decline BB press
60lbs x 8 (WU)
80lbs x 8 (WU)
100lbs x 12
120lbs x 12
130lbs x 10
140lbs x 8
Dips
BW x 12
BW x 12
BW x 10
Parang ang sobrang wide ng dips nila. Konti lang tama sa lower chest, more on shoulders ang tama
BB Bench press
50lbs x 8 (WU)
80lbs x 8 (WU)
120lbs x 12
130lbs x 10
140lbs x 8
Flat DB Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
30lbs each x 12
Decline DB Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
30lbs each x 12
Triceps
Lying Triceps Extensions using EZ bar
20lbs x 8 (WU)
20lbs x 12
40lbs x 12
60lbs x 8
Triceps cable pushdown - dko sure ung bigat, wla label eh. Estimated weight in lbs na lng ni-log ko
20lbs x 12 (WU)
50lbs x 12 (WU)
90lbs x 12
110lbs x 10
130lbs x 8
One Arm Cable Pull down
10lbs x 12 (WU)
30lbs x 12
30lbs x 12
30lbs x 12
Triceps Dips using Bench
bw x 12 (WU)
30lbs x 12
40lbs x 12
50lbs x 12
Stretching
Lakad from Libertad to Buendia LRT, then sakay jeep to CNC. Gusto ko sana bili ng Fishoil, ttry ko gumamit for the first time kaso ubusan kahit san store don. Ayon nakabili tuloy ng perfume ng wala sa budget, hehe. Pagbalik, lakad ulit from CNC to Libertad. Habang naglalakad ako, may nkita ako bago gym, halos nasa gitna ng Cartimar and Libertad LRT station. Daming malalaki na nagbubuhat, lalo na si kuya na nasa labas, haha. Try namin next week buhat don kung hindi kmi mapapahiya makisabay sa malalaking tao, haha.
3/20/2015 - Back and Biceps
Stretching
Pullups
BW x 12
BW x 8
BW x 6
Deadlift
80lbs x 12 (WU)
160lbs x 12
240lbs x 8
280lbs x 3
DB Row
10lbs each x 6 (WU)
20lbs each x 6 (WU)
40lbs each x 6 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Cable Seated Row
50lbs x 8 (WU)
80lbs x 8 (WU)
120lbs x 12
130lbs x 10
140lbs x 8
Biceps
7-7-7 BB Curl using EZ bar
10lbs x 21 (WU)
20lbs x 21
30lbs x 21
30lbs x 21
Seated DB Curl
5lbs each x 10(WU)
10lbs each x 12
15lbs each x 12
15lbs each x 10
Seated Reverse DB Curl
5lbs each x 12(WU)
10lbs each x 12
10lbs each x 12
15lbs each x 12
Concentration Curl
10lbs x 12(WU)
15lbs each x 12
15lbs each x 12
20lbs each x 8
02/28/2015 Lower Chest and Triceps - late logging, tried new Gym in Libertad
Stretching
Chest
Decline BB press
60lbs x 8 (WU)
80lbs x 8 (WU)
100lbs x 12
120lbs x 12
130lbs x 10
140lbs x 8
Dips
BW x 12
BW x 12
BW x 10
Parang ang sobrang wide ng dips nila. Konti lang tama sa lower chest, more on shoulders ang tama
BB Bench press
50lbs x 8 (WU)
80lbs x 8 (WU)
120lbs x 12
130lbs x 10
140lbs x 8
Flat DB Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
30lbs each x 12
Decline DB Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
30lbs each x 12
Triceps
Lying Triceps Extensions using EZ bar
20lbs x 8 (WU)
20lbs x 12
40lbs x 12
60lbs x 8
Triceps cable pushdown - dko sure ung bigat, wla label eh. Estimated weight in lbs na lng ni-log ko
20lbs x 12 (WU)
50lbs x 12 (WU)
90lbs x 12
110lbs x 10
130lbs x 8
One Arm Cable Pull down
10lbs x 12 (WU)
30lbs x 12
30lbs x 12
30lbs x 12
Triceps Dips using Bench
bw x 12 (WU)
30lbs x 12
40lbs x 12
50lbs x 12
Stretching
Lakad from Libertad to Buendia LRT, then sakay jeep to CNC. Gusto ko sana bili ng Fishoil, ttry ko gumamit for the first time kaso ubusan kahit san store don. Ayon nakabili tuloy ng perfume ng wala sa budget, hehe. Pagbalik, lakad ulit from CNC to Libertad. Habang naglalakad ako, may nkita ako bago gym, halos nasa gitna ng Cartimar and Libertad LRT station. Daming malalaki na nagbubuhat, lalo na si kuya na nasa labas, haha. Try namin next week buhat don kung hindi kmi mapapahiya makisabay sa malalaking tao, haha.
3/20/2015 - Back and Biceps
Stretching
Pullups
BW x 12
BW x 8
BW x 6
Deadlift
80lbs x 12 (WU)
160lbs x 12
240lbs x 8
280lbs x 3
DB Row
10lbs each x 6 (WU)
20lbs each x 6 (WU)
40lbs each x 6 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Cable Seated Row
50lbs x 8 (WU)
80lbs x 8 (WU)
120lbs x 12
130lbs x 10
140lbs x 8
Biceps
7-7-7 BB Curl using EZ bar
10lbs x 21 (WU)
20lbs x 21
30lbs x 21
30lbs x 21
Seated DB Curl
5lbs each x 10(WU)
10lbs each x 12
15lbs each x 12
15lbs each x 10
Seated Reverse DB Curl
5lbs each x 12(WU)
10lbs each x 12
10lbs each x 12
15lbs each x 12
Concentration Curl
10lbs x 12(WU)
15lbs each x 12
15lbs each x 12
20lbs each x 8
Comments
Stretching
Chest
Incline BB Press
bar x 12 (WU)
40lbs x 12 (WU)
60lbs x 12 (WU)
90lbs x 12
110lbs x 10
130lbs x 8
Flat BB Press
bar x 12 (WU)
40lbs x 12 (WU)
60lbs x 12 (WU)
90lbs x 12
110lbs x 10
130lbs x 8
140lbs x 7
Incline DB Flyes
20lbs each x 12(WU)
30lbs each x 12
30lbs each x 12
35lbs each x 10
Flat DB Flyes
20lbs each x 12(WU)
30lbs each x 10
30lbs each x 10
30lbs each x 10
DB Pullover
40lbs x 12
50lbs x 12
60lbs x 10
Triceps
Skull Crusher - EZ bar
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 12
Super set with Close grip BP
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 12
One Arm DB tricep extension
10lbs x 12
15lbs x 12
15lbs x 10
Cable Pushdown
30lbs x 12 (WU)
80lbs x 12
90lbs x 10
100lbs x 10
Reverse One arm cable tricep extension
10lbs x 12
20lbs x 12
30lbs x 10
40lbs x 8
Stretching again
Stretching
Pullups
BW x 12
BW + 10lbs x 6
BW x 6
BW x 6
Deadlift
80lbs x 12 (WU)
160lbs x 12
240lbs x 8
260lbs x 6
DB Row
30lbs x 12 (WU)
40lbs x 12 (WU)
50lbs x 12
60lbs x 10
65lbs x 8
Cable Seated Row
50lbs x 12 (WU)
80lbs x 12 (WU)
100lbs x 12
120lbs x 10
140lbs x 8
Biceps
BB Curl
20lbs x 12 (WU)
40lbs x 12
50lbs x 10
60lbs x 6
Twisted DB Curl
5lbs each x 12(WU)
10lbs each x 12
15lbs each x 10
20lbs each x 6
DB Hammer Curl
5lbs each x 12(WU)
10lbs each x 12
15lbs each x 10
20lbs each x 6
Machine Preacher Curl
40lbs x 8
50lbs x 8
60lbs x 7
Done!!!
Stretching
Shoulder
OHP
bar x 12 (WU)
40lbs x 8 (WU)
50lbs x 8 (WU)
60lbs x 12
70lbs x 10
80lbs x 8
Seated Bent-Over Rear Delt
5lbs each x 12 (WU)
10lbs each x 12 (WU)
15lbs each x 12
20lbs each x 10
25lbs each x 8
Rear Delt DB Raise
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
40lbs each x 10
Cable Upright Row
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
BB Shrugs
80lbs x 12
160lbs x 8
160lbs x 6 - ang hirap mag-grip, dumudulas. Switch na lng sa DB
Dumbbell Shrugs
50lbs each x 12
60lbs each x 12
60lbs each x 12
Legs
Squat - ATG
BW x 12
40lbs x 12 (WU)
80lbs x 12 (WU)
120lbs x 10
130lbs x 10
160lbs x 8
DB Lunges - kettle ball
10kgs x 12 each leg (WU)
12kgs x 12 each leg
16kgs x 12 each leg
20kgs x 10 each leg
Lying Leg Curl
15lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 12
10mins Bike
Stretching
Pinipilit ko na lang sir @Ghee ung last set, ang bigat eh. Hindi ko natapos ung SL 5x5 ko, sumakit ung Hip flexor ko kapag squat, hanggang ngaun masakit pa din eh.
Stretching
Chest
Dumbbell Decline press
20lbs each x12 (WU)
40lbs each x12 (WU)
60lbs each x12
65lbs each x12
70lbs each x8
DB Flat Bench press
20lbs each x12 (WU)
30lbs each x12 (WU)
40lbs each x12
50lbs each x12
60lbs each x8
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Dips
BW x 12
BW +10lbs x 12
BW +20lbs x 10
Cable Cross over for lower chest
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 10
40lbs each x 8
Triceps
Triceps pulldown using rope
30lbs x 12 (WU)
40lbs x 12 (WU)
60lbs x 12
70lbs x 12
80lbs x 10
Two Arm DB Extension
15lbs x 12 (WU)
30lbs x 12 (WU)
40lbs x 12
45lbs x 12
50lbs x 10
Kick back
5lbs x 12 (WU)
10lbs x 12
20lbs x 12
20lbs x 12
20mins jogging
Stretching
Stretching
BACK
Wide Grip Pull up
BW x 12
BW+10lbs x 6
BW+15lbs x 6
BW x 8
BB Row
bar x 12 (WU)
60lbs x 12 (WU)
80lbs x 12
100lbs x 12
110lbs x 10
Deadlift
80lbs x 12 (WU)
120lbs x 12 (WU)
160lbs x 12
240lbs x 8
270lbs x 6
Biceps
Seated DB alternate curl - saket likod ko sa ng DL kaya upo na lng muna.
5lbs each x 12 (WU)
10lbs each x 15 (WU)
15lbs each x 12 (WU)
20lbs each x 12
30lbs each x 6
30lbs each x 6
Seated Hammer Curl
5lbs each x 12 (WU)
10lbs each x 15 (WU)
15lbs each x 12
20lbs each x 10
20lbs each x 10
Standing Cable Curl
20lbs x 12 (WU)
40lbs x 12 (WU)
60lbs x 12
70lbs x 12
80lbs x 10
10mins Jogging - Elliptical
5mins - stationary bike
Stretching
Pasok naman sa work
Stretching
Legs
Squat - ATG
BW x 12 - wala na sakit sa hip flexor
80lbs x 12 (WU)
120lbs x 10
160lbs x 10
170lbs x 6
Machine Leg Press
120lbs x 12 (WU)
160lbs x 12
200lbs x 12
250lbs x 12
Seated Leg Curl
30lbs x 12 (WU)
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
250lbs x 12
Shoulder
Dumbbell Shoulder Press
20lbs each x 8 (WU)
30lbs each x 8 (WU)
40lbs each x 12
45lbs each x 12
50lbs each x 10
55lbs each x 8
Arnold Press
20lbs each x 12 (WU)
30lbs each x 12
40lbs each x 10
40lbs each x 10
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
15lbs each x 12 (WU)
20lbs each x 12
25lbs each x 10
30lbs each x 8
Dumbbell Shrugs
40lbs each x 12 (WU)
50lbs each x 12
60lbs each x 12
65lbs each x 12
Stretching
Sabi nong instructor, para daw ako hinipan kasi lomobo ako. Hindi ko alam kung tumaba ba ako o nadagdagan muscles, hehe
bro can relate ako dito lol napapaisip ako magcut pero ayoko naman na wala naman ilalabas na muscle pa. tingin ko kasi payat parin ako kahit andami nagsasabi tumaba ako :duh:
2 weeks more to bulk pa ko. magmini cut ako sa March. so far sa tyan ko nalang tinitingnan na hindi to taba hehe kasi nagflat sya. wala pa lang talaga siguro korte yung mga maskels kaya mukang taba sa pictures. sana naeexperience din ng iba to hehehe
Nagiipon ako progress pics bro.
un, abangan ko yan pafs. ano na weight mo now pafs? Halos same height pla tayo eh. From payat ka ba or chubby before ka magbuhat? mataba kasi ako dati eh
45-48kilos ako nagstart nung sa home workout. last week friday nasa 57kilos. Nakapag59 kilos ako alam ko kasa bumaba ulit. This week siguro tataas, napaaga cheat day ko kahapon. :lol
nice pafs, laki na ng na-gain mo na weight ah.
Stretching
Chest
Incline DB Press
30lbs each x 12 (WU)
40lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Flat BB Press
50lbs x 8 (WU)
80lbs x 8 (WU)
100lbs x 12
120lbs x 10
130lbs x 8
140lbs x 6
Incline DB Flyes
20lbs each x 12(WU)
30lbs each x 12
30lbs each x 12
35lbs each x 10
Cable Flyes for mid chest
10lbs each x 12(WU)
20lbs each x 12
30lbs each x 10
40lbs each x 6
Peck Deck
30lbs x 12 (WU)
60lbs x 12
70lbs x 10
80lbs x 8
Triceps
Closed grip BP
20lbs x 12 (WU)
40lbs x 12
50lbs x 12
60lbs x 12
Cable Pushdown
30lbs x 12 (WU)
80lbs x 12
100lbs x 12
120lbs x 10
Reverse One arm cable tricep extension
10lbs x 12 (WU)
20lbs x 12
30lbs x 10
40lbs x 8
Done, inabot ng chinese new year sa gym, hehe
ako din pafs, magbabawas ako 200 calories next week. Medyo lumalabas na naman si love handle eh, hehe
haha, napaaga ba cheat day?
Stretching
Pullups
BW x 12
BW x 10
BW x 8
Deadlift
40lbs x 12 (WU)
120lbs x 12 (WU)
200lbs x 8 - mukhang bad lift day ah, first set pa lang hirap nako
250lbs x 7
270lbs x 3
BB Row
20lbs each x 6 (WU)
40lbs each x 6 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Cable Seated Row
30lbs x 12 (WU)
60lbs x 8 (WU)
100lbs x 12
120lbs x 10
140lbs x 8
Biceps
7-7-7 BB Curl using EZ bar
10lbs x 21 (WU)
20lbs x 21
30lbs x 21
40lbs x 21
Closed BB Curl using EZ bar
20lbs x 12
20lbs x 12
30lbs x 12
DB Curl
5lbs each x 12(WU)
15lbs each x 12
15lbs each x 12
15lbs each x 12
DB Hammer Curl
5lbs each x 12(WU)
10lbs each x 12
10lbs each x 12
10lbs each x 12
Elliptical Running Machine - 14mins
Stationary Bike - 6mins
Stretching
Done!!!
oo bro lol. tuesday at thursday napacheat day agad :lol
ako din nong last tuesday npaaga cheat day, client meeting kasama mga boss ko. Dame pinakaen tapos 2 bottles san mig after. Next week, aayusin ko na talaga diet ko.
Stretching
Chest
BB Bench press
50lbs x 8 (WU)
80lbs x 8 (WU)
110lbs x12
130lbs x10
140lbs x 8
150lbs x 6
Decline BB press
50lbs x 8 (WU)
80lbs x 8 (WU)
110lbs x 12
120lbs x 8 - parang d ako komportable, parang mali position ng shoulders ko
120lbs x 8 - medyo mataas pla pwesto ng shoulder ko kaya masakit
Dips
BW x 12
BW + 10lbs x 12
BW + 20lbs x 10
Cable Cross over for lower chest
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 10
35lbs each x 10
40lbs each x 8
Flat DB Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
30lbs each x 12
Triceps
Skull Crusher
20lbs x 12
30lbs x 12
40lbs x 12
Triceps cable pushdown
30lbs x 12 (WU)
40lbs x 12 (WU)
80lbs x 12
100lbs x 10
120lbs x 8
Triceps pulldown using rope
30lbs x 12 (WU)
40lbs x 12 (WU)
60lbs x 12
70lbs x 12
80lbs x 10
One Arm Cable Pull down
15lbs x 12 (WU)
20lbs x 12 (WU)
30lbs x 12
35lbs x 12
40lbs x 10
Stretching
Lakad from Buendia to Libertad, may nakita kami gym mas malapit samen habang naglalakad kmi. Medyo masikip pero konti lang nagbubuhat, okay din mga gamit. Try namin dito next weekend
Buhat pa din kahit 3 hours lang tulog, try ko lang hanggang sa kaya ko weight.
Stretching
Legs
Squat - ATG
BW x 12 (WU)
40lbs x 12 (WU)
80lbs x 12
120lbs x 10
140lbs x 8
160lbs x 5 - dko na kaya, kinakapos ako sa hininga, tama naman breathing ko
Machine Leg Press
80lbs x 12 (WU)
120lbs x 12 (WU)
160lbs x 12
200lbs x 12
250lbs x 12
Leg Extension
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 10 - kinapos na naman ako hininga sa last 2 reps
100lbs x 8 - kinapos na naman ako hininga sa last 2 reps, nakakahilo
Lunges
BW x 12
12kgs x 12
16kgs x 10
16kgs x 10
Standing Calf Raise - using smith machine
80lbs x 8 (WU)
120lbs x 8 (WU)
160lbs x 12
200lbs x 12
250lbs x 12
Shoulder
Over Head Press
20lbs x 8 (WU)
40lbs x 12
60lbs x 12
80lbs x 8
Mali yata na nauna ko legs kasi nanginginig tuhod ko habang OHP
Arnold Press
20lbs each x 12 (WU)
30lbs each x 12
35lbs each x 10
40lbs each x 10
Side Raise
5lbs each x 8 (WU)
10lbs each x 12
15lbs each x 12
20lbs each x 10
Front Raise
15lbs each x 12 (WU)
30lbs each x 6
30lbs each x 6
30lbs each x 6
BB Shrugs - smith machine
80lbs x 12 (WU)
160lbs x 12
210lbs x 12
6mins jogging
Stretching
Stretching
Chest
Incline DB Press
10lbs each x 8 (WU)
20lbs each x 8 (WU)
40lbs each x 8 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Light Flat BB Press
10lbs each x 12 (WU)
20lbs each x 12 (WU)
40lbs each to failure x 2
DB Flyes for mid chest
20lbs each x 8 (WU)
30lbs each x 12
30lbs each x 12
40lbs each x 8
Cable Flyes for Upper Chest
10lbs each x 8 (WU)
20lbs each x 12
30lbs each x 12
40lbs each x 10
Triceps
Lying Triceps Extensions using EZ bar - superset with Closed grip BP
bar x 8 (WU)
20lbs x 8 (WU)
20lbs x 12
40lbs x 10
60lbs x 8
Closed grip BP
20lbs x 8 (WU)
20lbs x 12
40lbs x 12
60lbs x 12
Triceps Push down
30lbs x 12 (WU)
60lbs x 8 (WU)
80lbs x 12
100lbs x 12
120lbs x 10
Seated Triceps Press
20lbs x 12 (WU)
30lbs x 12
40lbs x 12
50lbs x 10
Kick Back
5lbs x 12 (WU)
10lbs x 12
15lbs x 12
20lbs x 12
10mins stationary bike
Stretching
Stretching
Pullups
BW x 12
BW + 10lbs x 8
BW + 15lbs x 6
BB Row
bar x 10 (WU)
40lbs x 8 (WU)
60lbs x 12
80lbs x 12
100lbs x 10
Deadlift
80lbs x 12 (WU)
100lbs x 12 (WU)
180lbs x 12
260lbs x 6
280lbs x 3
Closed Grip Lat Pull Down - v bar
30lbs x 8 (WU)
60lbs x 8 (WU)
80lbs x 12
100lbs x 10
120lbs x 8
120lbs x 6
Biceps
BB Curl
oly bar x 12
10lbs x 12
15lbs x 10
20lbs x 6
Incline DB Curl
5lbs each x 12(WU)
10lbs each x 12
15lbs each x 12
20lbs each x 10
Cable Hammer Curl - Rope
20lbs x 12 (WU)
40lbs x 12 (WU)
50lbs x 12
70lbs x 12
80lbs x 10
Concentration Curl
5lbs x 8(WU)
10lbs x 12
20lbs x 10
30lbs x 6
Elliptical Running Machine - 10mins
Stretching
Done!!!
Stretching
Legs
Squat - Light weight
BW x 12 (WU)
50lbs x 8 (WU)
80lbs x 10
120lbs x 12
130lbs x 8
Machine Leg Press
80lbs x 8 (WU)
120lbs x 8 (WU)
160lbs x 12
200lbs x 12
250lbs x 10
Seated Leg Curl
30lbs x 12 (WU)
60lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Lying Hamstring Curl
20lbs x 8 (WU)
30lbs x 12 (WU)
40lbs x 12
50lbs x 10
Standing Calf Raise - using BP machine
40lbs x 8 (WU)
80lbs x 12
160lbs x 12
200lbs x 12
Shoulder
Dumbbell Shoulder Press
20lbs each x 8 (WU)
30lbs each x 8 (WU)
40lbs each x 12
50lbs each x 10
50lbs each x 8
Arnold Press
20lbs each x 10 (WU)
30lbs each x 12
40lbs each x 10
40lbs each x 8
Reverse DB Flyes
5lbs each x 8 (WU)
10lbs each x 12
15lbs each x 10
20lbs each x 8
20lbs each x 8
Bent-over dumbbell rear delt raise
20lbs each x 8(WU)
30lbs each x 12
30lbs each x 112
10lbs each x 10
Dumbbell Shrugs
40lbs each x 8 (WU)
50lbs each x 12
60lbs each x 12
60lbs each x 10
70lbs each x 8
40lbs each x 10
15mins jogging
Stretching
Stretching
Chest
Decline BB press
60lbs x 8 (WU)
80lbs x 8 (WU)
100lbs x 12
120lbs x 12
130lbs x 10
140lbs x 8
Dips
BW x 12
BW x 12
BW x 10
Parang ang sobrang wide ng dips nila. Konti lang tama sa lower chest, more on shoulders ang tama
BB Bench press
50lbs x 8 (WU)
80lbs x 8 (WU)
120lbs x 12
130lbs x 10
140lbs x 8
Flat DB Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
30lbs each x 12
Decline DB Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
30lbs each x 12
Triceps
Lying Triceps Extensions using EZ bar
20lbs x 8 (WU)
20lbs x 12
40lbs x 12
60lbs x 8
Triceps cable pushdown - dko sure ung bigat, wla label eh. Estimated weight in lbs na lng ni-log ko
20lbs x 12 (WU)
50lbs x 12 (WU)
90lbs x 12
110lbs x 10
130lbs x 8
One Arm Cable Pull down
10lbs x 12 (WU)
30lbs x 12
30lbs x 12
30lbs x 12
Triceps Dips using Bench
bw x 12 (WU)
30lbs x 12
40lbs x 12
50lbs x 12
Stretching
Lakad from Libertad to Buendia LRT, then sakay jeep to CNC. Gusto ko sana bili ng Fishoil, ttry ko gumamit for the first time kaso ubusan kahit san store don. Ayon nakabili tuloy ng perfume ng wala sa budget, hehe. Pagbalik, lakad ulit from CNC to Libertad. Habang naglalakad ako, may nkita ako bago gym, halos nasa gitna ng Cartimar and Libertad LRT station. Daming malalaki na nagbubuhat, lalo na si kuya na nasa labas, haha. Try namin next week buhat don kung hindi kmi mapapahiya makisabay sa malalaking tao, haha.
3/20/2015 - Back and Biceps
Stretching
Pullups
BW x 12
BW x 8
BW x 6
Deadlift
80lbs x 12 (WU)
160lbs x 12
240lbs x 8
280lbs x 3
DB Row
10lbs each x 6 (WU)
20lbs each x 6 (WU)
40lbs each x 6 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Cable Seated Row
50lbs x 8 (WU)
80lbs x 8 (WU)
120lbs x 12
130lbs x 10
140lbs x 8
Biceps
7-7-7 BB Curl using EZ bar
10lbs x 21 (WU)
20lbs x 21
30lbs x 21
30lbs x 21
Seated DB Curl
5lbs each x 10(WU)
10lbs each x 12
15lbs each x 12
15lbs each x 10
Seated Reverse DB Curl
5lbs each x 12(WU)
10lbs each x 12
10lbs each x 12
15lbs each x 12
Concentration Curl
10lbs x 12(WU)
15lbs each x 12
15lbs each x 12
20lbs each x 8
Stationary Bike - 10mins
Stretching
Done!!!
pabili sa CNC!! haha joke :lol
sige sir Ghee, sabihan kita kapag punta ulit ako. Lapit lang naman to sa pinagbubuhatan namin kpag weekends