"... Kapag Incline DB flyes po ba, 45 degrees din po ba? Then ung sa decline DB flyes, sagad ko lang din po ba sa pinakababa? ..."
It's 30º inclination more or less, but not 45º, dahil more on the delts ang buhat kapag ganoon. When it comes to inclination of Decline Dumbbell Bench Press, so long it is not near parallel, let us say 20º inclination lang from flat. Therefore, YES.
It's 30º inclination more or less, but not 45º, dahil more on the delts ang buhat kapag ganoon. When it comes to inclination of Decline Dumbbell Bench Press, so long it is not near parallel, let us say 20º inclination lang from flat. Therefore, YES.
Thank you po ulit sir @Core, dami namin natututunan sa inyo. ganyan na gagawin ko inclination for incline and decline next buhat ko.
Lat pull down - warm up for pull ups
60lbs x 12
80lbs x 8
Pullups
BW x 12
BW x 10
BW x 10
Deadlift
80lbs x 12 (WU)
200lbs x 8 - parang ang dulas ng bar, dko makita ung ginagamit ko dati
260lbs x 6
300lbs x 2 - unang try from 280lbs
300lbs x 1
DB Row
30lbs each x 8 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 6
Closed Grip Lat pulldown - V-bar
30lbs x 10 (WU)
60lbs x 8 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Biceps
7-7-7 BB Curl - ez bar
10lbs x 21 (WU)
20lbs x 21
30lbs x 21
30lbs x 21
Reverse BB Curl
10lbs x 12
20lbs x 12
20lbs x 12
Hammer Curl - hammer bar yata tawag
10lbs x 10 (WU)
20lbs x 12
30lbs x 12
30lbs x 12
Concentration Curl
10lbs x 12 (WU)
15lbs x 12
15lbs x 12
15lbs x 10
Deadlift
80lbs x 12 (WU)
200lbs x 8 - parang ang dulas ng bar, dko makita ung ginagamit ko dati
260lbs x 6 300lbs x 2 - unang try from 280lbs 300lbs x 1
Deadlift
80lbs x 12 (WU)
200lbs x 8 - parang ang dulas ng bar, dko makita ung ginagamit ko dati
260lbs x 6 300lbs x 2 - unang try from 280lbs 300lbs x 1
Hammer Curl - hammer bar yata tawag
10lbs x 10 (WU)
20lbs x 12
30lbs x 12
30lbs x 12
...
Done!!!
Triceps bar...
Triceps bar pala tawag don, thanks sir @Core. Nong last week ko pa ni-gogoogle tawag jan eh, hehe. Thanks sir sa pag welcome sa 300 pound DEADLIFT CLUB, try ko pa kung paano ko madadagdagan reps.
You could stick with the same weight for weeks while increasing the reps instead of incrementing the weight weekly...
Thanks po sir @Core, oo nga po, ganon nga po ginagawa ko, kapag nakaya ko na ng 6reps ung pinakamabigat ko, saka ko na lng po sinusubukan dagdagan ulit kahit umabot ng medyo matagal. Pero mukhang magtatagal ako dito sa 300lbs sir bago makapagdagdag, hehe, ambigat para saken. salamat po ulit
3 days lang ako nakabuhat last week, my pinuntahan kasi sa probinsya. Plan ko sana magbuhat nong saturday kaso on my way to the gym, naging palyado tunog at takbo ng oto, sa talyer tuloy napunta sa halip na sa gym. Pati budget ko sa supplement, napunta sa pyesa.
3/16/2015 - Legs and Shoulder Exercise
Stretching
Legs
Squat
BW x 12 (WU)
30lbs x 12 (WU)
80lbs x 12 (WU)
120lbs x 10
140lbs x 8
160lbs x 4
160lbs x 3
Over Head Press
30lbs x 12 (WU)
40lbs x 8 (WU)
70lbs x 10
80lbs x 6
90lbs x 3 - kinapos, hehe
Machine Leg Press
80lbs x 12 (WU)
120lbs x 12 (WU)
180lbs x 12
220lbs x 12
260lbs x 10
280lbs x 8
Lunges using kettle ball
10kgs each side x 12 (WU)
12kgs each side x 12
16kgs each side x 12
20kgs each side x 10
Leg Extension
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Standing Calf Raise - using smith machine
70lbs x 12 (WU)
130lbs x 12
170lbs x 12
210lbs x 12
Arnold Press
10lbs each x 8 (WU)
20lbs each x 8 (WU)
30lbs each x 12
40lbs 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 12
Front Raise
15lbs each x 12 (WU)
30lbs each x 6
30lbs each x 6
30lbs each x 6
Reverse Flyes
5lbs x 12 (WU)
10lbs x 12
15lbs x 12
15lbs x 12
DB Shrugs
30lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
65lbs each x 8
Incline DB Press - tried the 30 degrees incline
20lbs each x 12 (WU)
30lbs each x 12 (WU)
40lbs each x 8 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Parang mas mabigat kapag 30 degrees compared sa 45 degrees na inclination. Medyo nahirapan ako magtaas ng db to starting position, pero mukhang mas okay yong tama. thanks sir @Core
Flat BB Press
50lbs x 12 (WU)
70lbs x 12 (WU)
100lbs each x 12
120lbs each x 10
140lbs each x 8
150lbs each x 5
DB Incline Flyes - 30 degrees inclination as well
20lbs each x 8 (WU)
30lbs each x 12
30lbs each x 12
35lbs each x 12
Seated Chest Press
10lbs each x 12 (WU)
20lbs each x 12 (WU)
30lbs each x 12
40lbs each x 10
50lbs each x 8
Triceps
Triceps Push down using v-bar - superset with Reversed Grip Triceps Pull down
30lbs x 12 (WU)
60lbs x 8 (WU)
80lbs x 12
100lbs x 10
120lbs x 8
Reversed Grip Triceps Pull down
20lbs x 12 (WU)
30lbs x 12 (WU)
50lbs x 12
60lbs x 10
70lbs x 8
Two Arm DB Seated Overhead Triceps Extension
30lbs x 12 (WU)
40lbs x 12
50lbs x 10
60lbs x 10
Kick Back - using cable
10lbs x 12
20lbs x 10
30lbs x 8
Squat
BW x 12 (WU)
50lbs x 12 (WU)
80lbs x 12 (WU)
130lbs x 10
150lbs x 6
160lbs x 6
80lbs x 8
Machine Leg Press
80lbs x 12 (WU)
120lbs x 12 (WU)
200lbs x 12
240lbs x 10
260lbs x 8
Leg Extension
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Lying Leg Extension
20lbs x 12 (WU)
30lbs x 12
40lbs x 12
50lbs x 10
Standing Calf Raise
80lbs x 12 (WU)
120lbs x 12
160lbs x 12
210lbs x 10
Shoulder
Seated DB Press
20lbs each x 12 (WU)
30lbs each x 12 (WU)
40lbs each x 12
45lbs each x 10
50lbs each x 8
Arnold Press
10lbs each x 8 (WU)
20lbs each x 8 (WU)
30lbs each x 12
30lbs each x 10
40lbs each x 10
Side Raise
5lbs each x 8 (WU)
10lbs each x 12
10lbs each x 12
15lbs each x 12
Reverse Flyes
5lbs x 12 (WU)
10lbs x 12
15lbs x 12
15lbs x 12
Upright Row - EZ Bar
20lbs x 12
40lbs x 12
60lbs x 10
DB Shrugs
45lbs each x 12
60lbs each x 12
60lbs each x 10
15mins cardio sa treadmill
Stretching
May malimit ako nakakasabay bumuhat, may korte na ung upper body tapos medyo malakas din bumuhat. Nagkasabay kami magsquat kanina, nong una pinapanood nya lang ako, tapos maya maya nagsquat na din sya, sa Squat Cage ako, sya sa machine, hirap na hirap sya sa 20lbs, tapos ang gaan ng leg press at calf raise. parang ngayon ko lang nkita mag legs exercise. Siguro nagsisimula na din sya maglegs. Bihira makakakita dito sa gym namin na nag-lelegs, kaya lagi bakante squat cage, hehe, halos everyday is chest day ung iba.
Bihira makakakita dito sa gym namin na nag-lelegs, kaya lagi bakante squat cage, hehe, halos everyday is chest day ung iba.
^hindi na bago yung ganyan halos lahat ng bakal gym ganyan, samin din ganyan...
yung mga beterano na dun ang lalake upper pero walang legs.
kaya pag squat day ko mga nanood
hehe, oo nga sir @dimzon03, khit sa mga napupuntahan ko iba gym bihira naglelegs tapos ung mga BP lagi puno. buti na lang nakita ko tong site na to. Siguro until now, no leg day pa din ako, hehe
^ ako din dati takot ako mag squat eh... kung hindi lagn ako nasabihan nila sir Mighty at sir DS dati... baka isa rin ako sa mga "chest day everyday" hehehe
ditto rin ako natuto ng kahalagahan ng squat! hehehe dati nasundot din ako pero swerte na pag naka dalawa ako sa loob ng isang buwan tska ung leg training ko eh magaling pa mga babaeng kilala ko ngayon tapos half rep pa lahat hahaha hahahha
Hardly anyone in our gym does squats, even the bulky guys don't do it. I think apat lang kami nag-i-squat samin, three beginners (including) who have probably been influenced by the things we've read off the internet :lol and the gym owner. Every time I squat, the gym attendant - just some guy to receive payment but doesn't workout himself - stares at me, supposedly to check if I'm not injuring myself. One time, another guy - who doesn't squat - approached me during my rest and advised me to use the pad that you wrap around the bar. I told him I've used it before, but the fabric is too slippery. Sinabihan niya ako, "Ikaw bahala. Pag nadisgrasya ka jan, katapusan mo na." Sometimes I feel that others are giving a look that says, "Wushu, squat squat, pasikat." I think people have this idea that squats are for professional bodybuilders, dangerous and may sufficiently be replaced by leg press and leg extensions.
Hardly anyone in our gym does squats, even the bulky guys don't do it. I think apat lang kami nag-i-squat samin, three beginners (including) who have probably been influenced by the things we've read off the internet :lol and the gym owner. Every time I squat, the gym attendant - just some guy to receive payment but doesn't workout himself - stares at me, supposedly to check if I'm not injuring myself. One time, another guy - who doesn't squat - approached me during my rest and advised me to use the pad that you wrap around the bar. I told him I've used it before, but the fabric is too slippery. Sinabihan niya ako, "Ikaw bahala. Pag nadisgrasya ka jan, katapusan mo na." Sometimes I feel that others are giving a look that says, "Wushu, squat squat, pasikat." I think people have this idea that squats are for professional bodybuilders, dangerous and may sufficiently be replaced by leg press and leg extensions.
delikado talaga mag squat brad.... pag mali ang ginawa nateng pag squat
yaan lang naten mga yun, di tayo yayaman este di tayo lalaki sa mga ganung paniniwala nila hihihihi
delikado talaga mag squat brad.... pag mali ang ginawa nateng pag squat
yaan lang naten mga yun, di tayo yayaman este di tayo lalaki sa mga ganung paniniwala nila hihihihi
I agree, but ang point niya ay kailangan ko daw gumamit nung parang pad na nilalagay sa bar.
ditto rin ako natuto ng kahalagahan ng squat! hehehe dati nasundot din ako pero swerte na pag naka dalawa ako sa loob ng isang buwan tska ung leg training ko eh magaling pa mga babaeng kilala ko ngayon tapos half rep pa lahat hahaha hahahha
Buti kapa sir Emman twice a month, ako yata dati twice a year lang leg exercise ko tas wala pa squat, hehe.
delikado talaga mag squat brad.... pag mali ang ginawa nateng pag squat
yaan lang naten mga yun, di tayo yayaman este di tayo lalaki sa mga ganung paniniwala nila hihihihi
I agree, but ang point niya ay kailangan ko daw gumamit nung parang pad na nilalagay sa bar.
Dati mas gusto ko din may pad, pero nong nagtagal mas komportable nako sa wala pad. Minsan kasi parang dumudulas kapag bago pa lang ung pad, medyo makapal pa. Basta tuloy na lang natin pag-squat natin, sarap kaya pakiramdam pagkatapos, hehe. kaso ung ibang jeans ko hindi ko na masuot eh, ang hirap na gumalaw sobrang sikip na sa legs.
3/21/2015 - Chest and Triceps
Bakal gym in Libertad Pasay, Roger Gym
Hindi na nakapagstretching, dami tao tas medyo masikip pa.
Chest
Incline BB Press - unable to do the 30 degrees incline, naka fix na ung bench
50lbs x 12 (WU)
50lbs x 12 (WU)
100lbs x 12
120lbs x 12
140lbs x 10
160lbs x 6
Decline BB Press
50lbs x 12 (WU)
100lbs x 12
120lbs x 10 - parang medyo may sumakit sa left shoulder ko
140lbs x 8
160lbs x 6
DB decline Flyes
20lbs each x 8 (WU)
25lbs each x 12
25lbs each x 12
25lbs each x 12
DB Flat Flyes
20lbs each x 8 (WU)
25lbs each x 12
30lbs each x 12
40lbs each x 10
Triceps
Triceps Push down using rope - super set with Reversed Grip Triceps Pull down
30lbs x 12 (WU)
60lbs x 8 (WU)
70lbs x 12
80lbs x 10
90lbs x 8
Reversed Grip Triceps Pull down
20lbs x 12 (WU)
30lbs x 12 (WU)
50lbs x 12
60lbs x 10
70lbs x 8
Two Arm DB Seated Overhead Triceps Extension
30lbs x 12 (WU)
40lbs x 12
50lbs x 12
60lbs x 10
Kick Back
10lbs x 12 (WU)
15lbs x 12
20lbs x 12
25lbs x 12
oo nga sir @Ghee, kapag Tuesday and Thursday yata meron Hip-hop or Tae-bo class sa gym kaya sobra dame ng tao. nag-ccardio muna sila habang nag-wwait magstart ung class nila. Bawi na lang ako mamaya sa cardio
@kenzy golds kba? oo ganyan nga yan mga yan! Cardio na nga ung pinunta cardio padin pamatay ng oras ang malupit dun ung mga payat na tlga (as in payat) ang lalakas pa mag cardio
@kenzy golds kba? oo ganyan nga yan mga yan! Cardio na nga ung pinunta cardio padin pamatay ng oras ang malupit dun ung mga payat na tlga (as in payat) ang lalakas pa mag cardio
Hindi sir, company gym po to, dame tao kasi libre lahat ng empleyado, hehe. napansin ko din sir @Ghee ung mga payat na chick dito, sobra magcardio tapos todo abs pa, eh ang payat na nila. tapos ung mga feeling instructor na tropa nila ang nagtuturo ng mga abs exercises, pero wla naman abs at kung ano ano lang mga ginagawa buhat sa gym, hehe.
Swerte! ano company yan? malaki ung gym nyo? BPO ka? pasubuin mo este pakainin mo ung mga chics para magkalaman naman. haha
Accenture sir, malaki naman yong gym saka halos complete mga gamit. Inalis na nga lang shower kasi sobra tagal ng mga gumagamit eh. Sa IT dept kami sir, pero meron din dito bpo and programmer. Dati nga pede pa namin ma-reimburse mga supplement, basta may OR lang, then approved ng Company doctor as supplements and vitamins. kaso inalis na ung benefit na un, sinama na daw kunwari sa basic pay, hehe.
Comments
It's 30º inclination more or less, but not 45º, dahil more on the delts ang buhat kapag ganoon. When it comes to inclination of Decline Dumbbell Bench Press, so long it is not near parallel, let us say 20º inclination lang from flat. Therefore, YES.
Thank you po ulit sir @Core, dami namin natututunan sa inyo. ganyan na gagawin ko inclination for incline and decline next buhat ko.
Stretching
Lat pull down - warm up for pull ups
60lbs x 12
80lbs x 8
Pullups
BW x 12
BW x 10
BW x 10
Deadlift
80lbs x 12 (WU)
200lbs x 8 - parang ang dulas ng bar, dko makita ung ginagamit ko dati
260lbs x 6
300lbs x 2 - unang try from 280lbs
300lbs x 1
DB Row
30lbs each x 8 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 6
Closed Grip Lat pulldown - V-bar
30lbs x 10 (WU)
60lbs x 8 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Biceps
7-7-7 BB Curl - ez bar
10lbs x 21 (WU)
20lbs x 21
30lbs x 21
30lbs x 21
Reverse BB Curl
10lbs x 12
20lbs x 12
20lbs x 12
Hammer Curl - hammer bar yata tawag
10lbs x 10 (WU)
20lbs x 12
30lbs x 12
30lbs x 12
Concentration Curl
10lbs x 12 (WU)
15lbs x 12
15lbs x 12
15lbs x 10
Stationary Bike - 10mins
Done!!!
Welcome to 300 pound DEADLIFT CLUB!
Triceps bar...
Triceps bar pala tawag don, thanks sir @Core. Nong last week ko pa ni-gogoogle tawag jan eh, hehe. Thanks sir sa pag welcome sa 300 pound DEADLIFT CLUB, try ko pa kung paano ko madadagdagan reps.
You could stick with the same weight for weeks while increasing the reps instead of incrementing the weight weekly...
Thanks po sir @Core, oo nga po, ganon nga po ginagawa ko, kapag nakaya ko na ng 6reps ung pinakamabigat ko, saka ko na lng po sinusubukan dagdagan ulit kahit umabot ng medyo matagal. Pero mukhang magtatagal ako dito sa 300lbs sir bago makapagdagdag, hehe, ambigat para saken. salamat po ulit
3/16/2015 - Legs and Shoulder Exercise
Stretching
Legs
Squat
BW x 12 (WU)
30lbs x 12 (WU)
80lbs x 12 (WU)
120lbs x 10
140lbs x 8
160lbs x 4
160lbs x 3
Over Head Press
30lbs x 12 (WU)
40lbs x 8 (WU)
70lbs x 10
80lbs x 6
90lbs x 3 - kinapos, hehe
Machine Leg Press
80lbs x 12 (WU)
120lbs x 12 (WU)
180lbs x 12
220lbs x 12
260lbs x 10
280lbs x 8
Lunges using kettle ball
10kgs each side x 12 (WU)
12kgs each side x 12
16kgs each side x 12
20kgs each side x 10
Leg Extension
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Standing Calf Raise - using smith machine
70lbs x 12 (WU)
130lbs x 12
170lbs x 12
210lbs x 12
Arnold Press
10lbs each x 8 (WU)
20lbs each x 8 (WU)
30lbs each x 12
40lbs 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 12
Front Raise
15lbs each x 12 (WU)
30lbs each x 6
30lbs each x 6
30lbs each x 6
Reverse Flyes
5lbs x 12 (WU)
10lbs x 12
15lbs x 12
15lbs x 12
DB Shrugs
30lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
65lbs each x 8
10mins cardio using Stationary Bike
Stretching
Stretching
Chest
Incline DB Press - tried the 30 degrees incline
20lbs each x 12 (WU)
30lbs each x 12 (WU)
40lbs each x 8 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Parang mas mabigat kapag 30 degrees compared sa 45 degrees na inclination. Medyo nahirapan ako magtaas ng db to starting position, pero mukhang mas okay yong tama. thanks sir @Core
Flat BB Press
50lbs x 12 (WU)
70lbs x 12 (WU)
100lbs each x 12
120lbs each x 10
140lbs each x 8
150lbs each x 5
DB Incline Flyes - 30 degrees inclination as well
20lbs each x 8 (WU)
30lbs each x 12
30lbs each x 12
35lbs each x 12
Seated Chest Press
10lbs each x 12 (WU)
20lbs each x 12 (WU)
30lbs each x 12
40lbs each x 10
50lbs each x 8
Triceps
Triceps Push down using v-bar - superset with Reversed Grip Triceps Pull down
30lbs x 12 (WU)
60lbs x 8 (WU)
80lbs x 12
100lbs x 10
120lbs x 8
Reversed Grip Triceps Pull down
20lbs x 12 (WU)
30lbs x 12 (WU)
50lbs x 12
60lbs x 10
70lbs x 8
Two Arm DB Seated Overhead Triceps Extension
30lbs x 12 (WU)
40lbs x 12
50lbs x 10
60lbs x 10
Kick Back - using cable
10lbs x 12
20lbs x 10
30lbs x 8
Hindi na nakapagcardio, late nako sa work
Stretching
Stretching
Lat pull down - warm up for pull ups
60lbs x 12
80lbs x 10
Pullups
BW x 12
BW + 10lbs x 6
BW + 15lbs x 6
Deadlift
60lbs x 12 (WU)
120lbs x 8 (WU)
200lbs x 8
260lbs x 6
300lbs x 3 - yes, naka 3 reps ako now. Hopefully next week maging 4 naman, hehe
DB Row
40lbs x 8 (WU)
60lbs x 12
65lbs x 10
70lbs x 6
Cable Seated Row - wide gripped
30lbs x 12 (WU)
60lbs x 8 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Biceps
BB Curl
20lbs x 12 (WU)
40lbs x 12
60lbs x 6
60lbs x 6
Alternate DB Curl
10lbs each x 12 (WU)
20lbs each x 12
20lbs each x 10
30lbs each x 8
Reverse DB Curl
5lbs each x 12 (WU)
10lbs each x 12
10lbs each x 12
15lbs each x 12
Stationary Bike - 10mins
Done!!!
Stretching
Legs
Squat
BW x 12 (WU)
50lbs x 12 (WU)
80lbs x 12 (WU)
130lbs x 10
150lbs x 6
160lbs x 6
80lbs x 8
Machine Leg Press
80lbs x 12 (WU)
120lbs x 12 (WU)
200lbs x 12
240lbs x 10
260lbs x 8
Leg Extension
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Lying Leg Extension
20lbs x 12 (WU)
30lbs x 12
40lbs x 12
50lbs x 10
Standing Calf Raise
80lbs x 12 (WU)
120lbs x 12
160lbs x 12
210lbs x 10
Shoulder
Seated DB Press
20lbs each x 12 (WU)
30lbs each x 12 (WU)
40lbs each x 12
45lbs each x 10
50lbs each x 8
Arnold Press
10lbs each x 8 (WU)
20lbs each x 8 (WU)
30lbs each x 12
30lbs each x 10
40lbs each x 10
Side Raise
5lbs each x 8 (WU)
10lbs each x 12
10lbs each x 12
15lbs each x 12
Reverse Flyes
5lbs x 12 (WU)
10lbs x 12
15lbs x 12
15lbs x 12
Upright Row - EZ Bar
20lbs x 12
40lbs x 12
60lbs x 10
DB Shrugs
45lbs each x 12
60lbs each x 12
60lbs each x 10
15mins cardio sa treadmill
Stretching
May malimit ako nakakasabay bumuhat, may korte na ung upper body tapos medyo malakas din bumuhat. Nagkasabay kami magsquat kanina, nong una pinapanood nya lang ako, tapos maya maya nagsquat na din sya, sa Squat Cage ako, sya sa machine, hirap na hirap sya sa 20lbs, tapos ang gaan ng leg press at calf raise. parang ngayon ko lang nkita mag legs exercise. Siguro nagsisimula na din sya maglegs. Bihira makakakita dito sa gym namin na nag-lelegs, kaya lagi bakante squat cage, hehe, halos everyday is chest day ung iba.
^hindi na bago yung ganyan
yung mga beterano na dun ang lalake upper pero walang legs.
kaya pag squat day ko mga nanood
delikado talaga mag squat brad.... pag mali ang ginawa nateng pag squat
yaan lang naten mga yun, di tayo yayaman este di tayo lalaki sa mga ganung paniniwala nila hihihihi
I agree, but ang point niya ay kailangan ko daw gumamit nung parang pad na nilalagay sa bar.
Buti kapa sir Emman twice a month, ako yata dati twice a year lang leg exercise ko tas wala pa squat, hehe.
Dati mas gusto ko din may pad, pero nong nagtagal mas komportable nako sa wala pad. Minsan kasi parang dumudulas kapag bago pa lang ung pad, medyo makapal pa. Basta tuloy na lang natin pag-squat natin, sarap kaya pakiramdam pagkatapos, hehe. kaso ung ibang jeans ko hindi ko na masuot eh, ang hirap na gumalaw sobrang sikip na sa legs.
Bakal gym in Libertad Pasay, Roger Gym
Hindi na nakapagstretching, dami tao tas medyo masikip pa.
Chest
Incline BB Press - unable to do the 30 degrees incline, naka fix na ung bench
50lbs x 12 (WU)
50lbs x 12 (WU)
100lbs x 12
120lbs x 12
140lbs x 10
160lbs x 6
Decline BB Press
50lbs x 12 (WU)
100lbs x 12
120lbs x 10 - parang medyo may sumakit sa left shoulder ko
140lbs x 8
160lbs x 6
DB decline Flyes
20lbs each x 8 (WU)
25lbs each x 12
25lbs each x 12
25lbs each x 12
DB Flat Flyes
20lbs each x 8 (WU)
25lbs each x 12
30lbs each x 12
40lbs each x 10
Triceps
Triceps Push down using rope - super set with Reversed Grip Triceps Pull down
30lbs x 12 (WU)
60lbs x 8 (WU)
70lbs x 12
80lbs x 10
90lbs x 8
Reversed Grip Triceps Pull down
20lbs x 12 (WU)
30lbs x 12 (WU)
50lbs x 12
60lbs x 10
70lbs x 8
Two Arm DB Seated Overhead Triceps Extension
30lbs x 12 (WU)
40lbs x 12
50lbs x 12
60lbs x 10
Kick Back
10lbs x 12 (WU)
15lbs x 12
20lbs x 12
25lbs x 12
Stretching
Lat pull down - warm up for pull ups
60lbs x 12
80lbs x 10
Pullups superset with dips
BW x 12
BW + 10
BW + 8
Dips
BW x 12
BW x 12
BW x 12
BB Row
30lbs x 12 (WU)
60lbs x 12 (WU)
80lbs x 12
100lbs x 8
100lbs x 10
Deadlift
100lbs x 12 (WU)
160lbs x 8 (WU)
200lbs x 8
260lbs x 5
300lbs x 3
Close Grip Pull down - v-bar
30lbs x 12 (WU)
60lbs x 8 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Biceps
21's BB Curl
10lbs x 21 (WU)
40lbs x 21
60lbs x 21
60lbs x 21
Twisted DB Curl
5lbs each x 12 (WU)
10lbs each x 12
15lbs each x 10
20lbs each x 10
Hammer DB Curl
5lbs each x 12 (WU)
10lbs each x 12
15lbs each x 10
20lbs each x 10
Preacher Curl
10lbs x 12 (WU)
20lbs x 12 (WU)
30lbs x 12
40lbs x 10
50lbs x 10
Treadmill - 15mins
Stretching
Done!!!
Stretching
Squat
BW x 12 (WU)
50lbs x 12 (WU)
80lbs x 12 (WU)
120lbs x 12
140lbs x 8
160lbs x 6
Over Head Press
20lbs x 12 (WU)
40lbs x 10 (WU)
60lbs x 10
70lbs x 8
80lbs x 4 - fail, parang ang bigat
Machine Leg Press
90lbs x 12 (WU)
160lbs x 12 (WU)
240lbs x 12
260lbs x 12
280lbs x 10
Lunges using kettle ball
10kgs each side x 12 (WU)
12kgs each side x 12
16kgs each side x 12
20kgs each side x 10
Leg Extension
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 10
100lbs x 10
Lying Leg Extension
20lbs x 12 (WU)
30lbs x 12
40lbs x 12
50lbs x 10
DB Shoulder Press
20lbs each x 12 (WU)
30lbs each x 8 (WU)
40lbs each x 12
40lbs each x 12
45lbs each x 12
Arnold Press
20lbs each x 8 (WU)
30lbs each x 12
30lbs 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 12
Front Raise
10lbs each x 12 (WU)
30lbs each x 6
30lbs each x 6
30lbs each x 6
Reverse Flyes
5lbs each x 12 (WU)
10lbs each x 12
15lbs each x 12
15lbs each x 12
DB Shrugs
30lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
65lbs each x 10
Hindi nakapag-cardio, sobra dame tao, occupied lahat ng treadmill, bike at elliptical machine.
Stretching
badtrip yan! :unhappy:
oo nga sir @Ghee, kapag Tuesday and Thursday yata meron Hip-hop or Tae-bo class sa gym kaya sobra dame ng tao. nag-ccardio muna sila habang nag-wwait magstart ung class nila. Bawi na lang ako mamaya sa cardio
Hindi sir, company gym po to, dame tao kasi libre lahat ng empleyado, hehe. napansin ko din sir @Ghee ung mga payat na chick dito, sobra magcardio tapos todo abs pa, eh ang payat na nila. tapos ung mga feeling instructor na tropa nila ang nagtuturo ng mga abs exercises, pero wla naman abs at kung ano ano lang mga ginagawa buhat sa gym, hehe.
Accenture sir, malaki naman yong gym saka halos complete mga gamit. Inalis na nga lang shower kasi sobra tagal ng mga gumagamit eh. Sa IT dept kami sir, pero meron din dito bpo and programmer. Dati nga pede pa namin ma-reimburse mga supplement, basta may OR lang, then approved ng Company doctor as supplements and vitamins. kaso inalis na ung benefit na un, sinama na daw kunwari sa basic pay, hehe.
Try ko yang suggestion mo sir @Ghee, pasubuin ko ung chick, hehe, ay pakainin pla.
Nga pla, si @yopyopm final interview na yan dito. kung sakali baka magkasabay na kmi buhat nyan, hehe
Sana maging ok.
pasado yan pafs, sang IG/Dept kaba? IS/IT, BPO or Solutions?