Ayun a.k.a stretch marks nga. Thanks sir @core . Baka nakuha sa pagpatong nung sa shoulder nung calf raises machine.
@rtravino29 sir ok na hehe. Mabilis din nawala. :)Week 10 Day 3:
Squats:
45 x 15
85 x 15
110 x 15
120 x 8
130 x 5 x 5 (Work set) finally!
OHP:
45 x 15
50 x 8
55 x 8
65 x 6
70 x 5
75 x 5 x 5/2/4/4/5 (Work set)
Deadlift:
45 x 8
105 x 8
125 x 8
145 x 5
175 x 1 (Work set) bumitiw yung grip ko. Nagrest ako 5 minutes hoping maka 5 reps pa kaso di ko na mabreak inertia. nahaluan na ata ng takot haha
Main done!
Pull up (neutral):
BW x 2 x 5/4
Arnold Press:
20 x 15
25 x 3 x 9/8/8
Side lateral:
15 x 4 x 10
Plate front raise:
25 x 4 x 10
Plate Shrug:
25 each x 4 x 15
Light lat pull down (neutral):
3 sets of 15
40/30/20
Squats:
45 x 10
95 x 10
115 x 10
125 x 10
140 x 5 x 5 (Work set)
OHP:
45 x 8
55 x 8
65 x 8
75 x 5 x 4/3/5/3/3 (Work set)
* nakakailang yung may pose ng pose sa salamin sa harap mo kahit kakarating palang nya. Inaantay nya rin kasi matapos ako sa rack.
Deadlift:
45 x 8
105 x 8
125 x 8
145 x 5
175 x 0
*di ko maiangat. Tried 170 ayaw parin. Not so good DL day.
Will see bro @emong . Dami gimikan dun Hahaha. Cheat days!!
So far so good, worth it naman pagpunta kahapon. Tumawag kanina, closing interview naman daw bukas (kung anu man yun, tunog exit interview pagnagreresign ako :lol )
Nice pafs, kaso wala nga lang gym jan sa ACN libis. Pa-assign ka dito sa Boni (CG1,2 or 3) or Mckinley para free gym, para sabay na din tau buhat, hehe. Kung libis ka naman ma-assign, my golds gym jan sa tawid, my discount tau don, 1k per month lang tas pede kapa sponsor ng 2 tao :lol. Balitaan moko pafs kung ano project ka mapupunta ah. Makipag haggle ka ng sahod, hehe. my PM ako sau
Squats:
45 x 15
95 x 10
115 x 10
130 x 10
145 x 5 x 5/5/3/5(may sumupport)/3
*mukang kelangan ko magdeload ulit. Nauubos lakas ko agad. Try ko rin magexperiment sa pre wo meal. Kape at kamote lang kanina.
While doing squats, may nagtanong ulit sakin bakit lagi ako squats. Natanong din sakin kung tone o papalaki ba ko (dito ko medyo naguluhan ulit hehe kasi for sure kulang pa ko sa mass)
Bench Press:
45 x 10
65 x 10
75 x 10
95 x 5
105 x 5 x 2/3/3/4/3 (work set)
*dito ko hinang hina. Unang set palang di pa nakalahating reps. Bagal ng progress.
Barbell Row:
45 x 15
95 x 15
115 x 10
125 x 8
130 x 5 x 5/5/5/4/3 (work set)
*problema sa grip sa last 2 sets.
Main done!
Dips:
BW x 2 x 15
BW + 10 x 10
Try din ng incline bb press:
45 x 8
55 x 8
*nanibago ko. Nanginginig na agad sa 55. Weak nang chest bb exercises ko today
Pull ups:
BW x 3 x 6/5/4
* inuna ko na yung pull ups dahil may gumagamit pa ng rack.
Was browsing the workout vault earlier (before wo) at nakita ko yung 20 rep squats. Tried it sa ilang sets. Kakapagod hehe.
Squats:
BW x 32 - 20 lang sana kaso mali ako ng counting 1..2... Til 8 then napabalik sa 7..8. Kaya napa 2 sets of 16.
45 x 20
95 x 20
115 x 15
125 x 10
135 x 5 x 5 (work set) *deload*
OHP:
45 x 15
55 x 10
65 x 3 x 6/5/4
70 x 5 x 5 (work set) *deload*
Deadlift:
95 x 10
125 x 8
145 x 5
155 x 5
175 x 3 (work set)
*Pakiramdam ko kasi di ok yung form ko kaya tinigil ko na sa 3rd rep.
Main done!
One arm DB Press:
3 sets of 12/10/6
20/25/30
Arnold Press:
25 x 3 x 10/10/8
Plate front raise:
25 x 3 x 10
Side raise:
10 x 10
15 x 2 x 10
Shoulder machine:
3 sets of 10/7/7
50/70/70
Machine calf raises:
3 sets of 20
100/150/200
Biceps
Done!
*supposedly ngayon tapos ng program ko (12 weeks) based sa 5x5 program kaso wala pa ko pampalit. Any suggestions mga sir? ICF yung nacheck ko parang same ng 5x5, may isolations sa dulo.
Congrats pafs, natapos mo ung SL 5x5, almost 1 month lang yata ako or wala pa, hindi ko kinaya ung sa squats talaga. Wait tayo ng mga suggestions ng mga master natin kung ano pede. Ask natin si sir @Ghee kung ano ginawa nya program after ng SL 5x5 nya.
Congrats pafs, natapos mo ung SL 5x5, almost 1 month lang yata ako or wala pa, hindi ko kinaya ung sa squats talaga. Wait tayo ng mga suggestions ng mga master natin kung ano pede. Ask natin si sir @Ghee kung ano ginawa nya program after ng SL 5x5 nya.
thanks bro naka 12 weeks na! more failture at deload yan hehe. :P
Special thanks sa mga masters sa mga suggestions nila nung sinumulan ko tong journal saka sa tips ni sir @badass_vinch sa program cheers . going 4th month na! :yahoo:
Congrats pafs, natapos mo ung SL 5x5, almost 1 month lang yata ako or wala pa, hindi ko kinaya ung sa squats talaga. Wait tayo ng mga suggestions ng mga master natin kung ano pede. Ask natin si sir @Ghee kung ano ginawa nya program after ng SL 5x5 nya.
ang ginawa ko? hypertrophy na ung goal ko paps. since na acl surgery ako, nag bawas ako ng weights pero high reps lahat. malaki at mataas BF% ko dkakayanin ng heavy ass weights ung cal na tinatake ko araw araw so kung ano lang ung kaya ko buhatin un ung binubuhat ko. high rep ranges + more sets. nag cacardio nadin ako every wo yan
Supposedly break ako this week pero nangati paa papunta sa gym kanina. Same exercises pero di ko na ginawa yun 5x5 workset (exemption sa BP). lesser weights din.
Squats:
BW x 20
45 x 20
75 x 20
95 x 15
115 x 10
Bench Press:
45 x 8
65 x 8
75 x 8
95 x 6 x 8/5/5/5/5/5
mga sirs kenzy emong salamat! cheers iwas nomnom hahaha
@emong syempre ineenjoy pa yung whey kaso wala lasa haha
@kenzy bro plano ko magpalit pero iniisip ko pa kung anung program. iniisip ko rin kasi na ipahinga yun lower back sa every wo days na squat. di ko na sinunod today yun 5x5 na workset.
Comments
Stretch marks.
@rtravino29 sir ok na hehe. Mabilis din nawala. :)Week 10 Day 3:
Squats:
45 x 15
85 x 15
110 x 15
120 x 8
130 x 5 x 5 (Work set) finally!
OHP:
45 x 15
50 x 8
55 x 8
65 x 6
70 x 5
75 x 5 x 5/2/4/4/5 (Work set)
Deadlift:
45 x 8
105 x 8
125 x 8
145 x 5
175 x 1 (Work set) bumitiw yung grip ko. Nagrest ako 5 minutes hoping maka 5 reps pa kaso di ko na mabreak inertia. nahaluan na ata ng takot haha
Main done!
Pull up (neutral):
BW x 2 x 5/4
Arnold Press:
20 x 15
25 x 3 x 9/8/8
Side lateral:
15 x 4 x 10
Plate front raise:
25 x 4 x 10
Plate Shrug:
25 each x 4 x 15
Light lat pull down (neutral):
3 sets of 15
40/30/20
Shoulder Press machine:
50 x 4 x 10
Biceps
Done!
Squats:
45 x 8
95 x 8
115 x 8
125 x 8
135 x 5 x 5 (Work set)
Bench Press:
45 x 8
55 x 8
65 x 10
75 x 10
95 x 5
105 x 5 x 5/5/2/2/5 (Work set)
Barbell Row:
45 x 15
75 x 15
95 x 8
115 x 8
125 x 5 x 5 (Work set)
Main done!
Dips:
BW x 15
BW + 10 x 15
BW + 15 x 8
*Inipit in between legs yung DB. Nahuhulog na nung 15 lbs.
Incline DB:
15 x 15
20 x 12
25 x 8
Flat DB flys:
10 x 15
15 x 2 x 10
Lat pull down:
(wide)
60 x 15
70 x 10
80 x 8
(reverse closed grip)
60 x 3 x 10
Pec deck:
3 sets of 15
50/70/80
Done!
Squats:
45 x 10
95 x 10
115 x 10
125 x 10
140 x 5 x 5 (Work set)
OHP:
45 x 8
55 x 8
65 x 8
75 x 5 x 4/3/5/3/3 (Work set)
* nakakailang yung may pose ng pose sa salamin sa harap mo kahit kakarating palang nya. Inaantay nya rin kasi matapos ako sa rack.
Deadlift:
45 x 8
105 x 8
125 x 8
145 x 5
175 x 0
*di ko maiangat. Tried 170 ayaw parin. Not so good DL day.
Main done!
Pullups:
BW x 2 x 5
Chinups:
BW x 2 x 5
Arnold Press:
20 x 15
25 x 3 x 12/10/8
Plate front raise:
25 x 4 x 10
Side lateral raise:
10 x 15
15 x 3 x 10
Machine calf raises:
100 x 15
200 x 3 x 15
Light lat pull down (neutral):
30 x 3 x 15
Machine Shoulder Press:
50/70/80 x 3 x 10
Shrugs:
25 x 15 (plate)
3 set of 15 (DB)
30/35/40
Done!
Squats:
45 x 15
95 x 15
115 x 10
125 x 10
135 x 5
145 x 3 x 5/4/1
* felt really tired at the start of my workout kaya tinapos na agad ang squats
Bench Press:
45 x 8
65 x 8
75 x 8
95 x 5
105 x 5
105 x 4 x 4
Barbell row:
45 x 15
95 x 15
115 x 15
130 x 4 x 5
130 x 4
Main done!
Dips:
BW x 15
BW + 10 x 10
BW x 10
Incline DB Press:
25 x 2 x 10
20 x 2 x 10
Flat DB flys:
15 x 2 x 10
10 x 2 x 10
Lat pull down:
(wide)
60 x 4 x 10
(Reverse - close)
70 x 4 x
10
Pec deck:
50 x 15
80 x 15
90 x 10
100 x 10
Biceps
Done!
*late post*
Mabilisang workout dahil may interview..
Squats:
45 x 15
95 x 10
115 x 10
130 x 8
145 x 3 x 3/3/1
OHP:
45 x 10
55 x 10
65 x 6
70 x 5
75 x 5 x 5/3/5/1/1
Deadlift:
45 x 8
105 x 8
125 x 8
145 x 5
175 x 1
Main done!
Arnold press:
20 x 12
25 x 3 x 12/10/10
Seated shoulder press:
20 x 4 x 10
Plate front raise:
25 x 3 x 10
Side lateral raise:
10 x 3 x 10
Light lat pull down (neutral):
40 x 3 x 10
Done! Off to eastwood..
After ilang months di parin nakakamiss ang edsa!!@kenzy thanks pre
malapit sa tukso ang spot niyo jk:lol
BTW @yopyopm balita sa interview?
So far so good, worth it naman pagpunta kahapon. Tumawag kanina, closing interview naman daw bukas (kung anu man yun, tunog exit interview pagnagreresign ako :lol )
Nice pafs, kaso wala nga lang gym jan sa ACN libis. Pa-assign ka dito sa Boni (CG1,2 or 3) or Mckinley para free gym, para sabay na din tau buhat, hehe. Kung libis ka naman ma-assign, my golds gym jan sa tawid, my discount tau don, 1k per month lang tas pede kapa sponsor ng 2 tao :lol. Balitaan moko pafs kung ano project ka mapupunta ah. Makipag haggle ka ng sahod, hehe. my PM ako sau
Squats:
45 x 15
95 x 10
115 x 10
130 x 10
145 x 5 x 5/5/3/5(may sumupport)/3
*mukang kelangan ko magdeload ulit. Nauubos lakas ko agad. Try ko rin magexperiment sa pre wo meal. Kape at kamote lang kanina.
While doing squats, may nagtanong ulit sakin bakit lagi ako squats. Natanong din sakin kung tone o papalaki ba ko (dito ko medyo naguluhan ulit hehe kasi for sure kulang pa ko sa mass)
Bench Press:
45 x 10
65 x 10
75 x 10
95 x 5
105 x 5 x 2/3/3/4/3 (work set)
*dito ko hinang hina. Unang set palang di pa nakalahating reps. Bagal ng progress.
Barbell Row:
45 x 15
95 x 15
115 x 10
125 x 8
130 x 5 x 5/5/5/4/3 (work set)
*problema sa grip sa last 2 sets.
Main done!
Dips:
BW x 2 x 15
BW + 10 x 10
Try din ng incline bb press:
45 x 8
55 x 8
*nanibago ko. Nanginginig na agad sa 55. Weak nang chest bb exercises ko today
Incline DB Press:
20 x 4 x 8
DB Flys:
10 x 10
15 x 2 x 10
Pec Deck:
50 x 15
80 x 15
100 x 15
110 x 10
Shrugs:
DB 3 sets x 20
35/40/45
Plate 25 x 3 x 15
Machine calf raises:
3 sets x 15
150/200/230
Lat pull down:
(wide)
70 x 3 x 10/8/6
(close grip underhand)
70 x 3 x 8
Biceps
Pull ups:
BW x 3 x 6/5/4
* inuna ko na yung pull ups dahil may gumagamit pa ng rack.
Was browsing the workout vault earlier (before wo) at nakita ko yung 20 rep squats. Tried it sa ilang sets. Kakapagod hehe.
Squats:
BW x 32 - 20 lang sana kaso mali ako ng counting 1..2... Til 8 then napabalik sa 7..8. Kaya napa 2 sets of 16.
45 x 20
95 x 20
115 x 15
125 x 10
135 x 5 x 5 (work set) *deload*
OHP:
45 x 15
55 x 10
65 x 3 x 6/5/4
70 x 5 x 5 (work set) *deload*
Deadlift:
95 x 10
125 x 8
145 x 5
155 x 5
175 x 3 (work set)
*Pakiramdam ko kasi di ok yung form ko kaya tinigil ko na sa 3rd rep.
Main done!
One arm DB Press:
3 sets of 12/10/6
20/25/30
Arnold Press:
25 x 3 x 10/10/8
Plate front raise:
25 x 3 x 10
Side raise:
10 x 10
15 x 2 x 10
Shoulder machine:
3 sets of 10/7/7
50/70/70
Machine calf raises:
3 sets of 20
100/150/200
Biceps
Done!
*supposedly ngayon tapos ng program ko (12 weeks) based sa 5x5 program kaso wala pa ko pampalit. Any suggestions mga sir? ICF yung nacheck ko parang same ng 5x5, may isolations sa dulo.
thanks bro naka 12 weeks na! more failture at deload yan hehe. :P
Special thanks sa mga masters sa mga suggestions nila nung sinumulan ko tong journal saka sa tips ni sir @badass_vinch sa program cheers . going 4th month na! :yahoo:
ang ginawa ko? hypertrophy na ung goal ko paps. since na acl surgery ako, nag bawas ako ng weights pero high reps lahat. malaki at mataas BF% ko dkakayanin ng heavy ass weights ung cal na tinatake ko araw araw so kung ano lang ung kaya ko buhatin un ung binubuhat ko. high rep ranges + more sets. nag cacardio nadin ako every wo yan
Supposedly break ako this week pero nangati paa papunta sa gym kanina. Same exercises pero di ko na ginawa yun 5x5 workset (exemption sa BP). lesser weights din.
Squats:
BW x 20
45 x 20
75 x 20
95 x 15
115 x 10
Bench Press:
45 x 8
65 x 8
75 x 8
95 x 6 x 8/5/5/5/5/5
Barbell Row:
45 x 20
75 x 20
95 x 20
115 x 8
Main done:
Dips:
BW x 3 x 15/15/10
Incline DB Press:
20 x 12
25 x 3 x 12
DB Flyes:
10 x 10
15 x 2 x 10
Pec Deck:
3 sets of 10
30/50/60
Lat pull down:
(wide)
50 x 15
70 x 2 x 10
(close grip underhand)
50 x 10
70 x 2 x 10
Machine Calf raises:
3 sets of 20
100/150/200
Shrugs:
Plate 25 x 3 x 15
DB 30/35/40 x 3 x 15
Triceps
Done!
Happy Birthday pafs cheers
ano plan mo pafs? tuloy mo 5x5 or hanap ka bago workout?
@emong syempre ineenjoy pa yung whey kaso wala lasa haha
@kenzy bro plano ko magpalit pero iniisip ko pa kung anung program. iniisip ko rin kasi na ipahinga yun lower back sa every wo days na squat. di ko na sinunod today yun 5x5 na workset.
Happy Birthday cheers
sir @dimzon03 salamat cheers more gains for us ang wish ko hehe
di ko pa natry haha. naubos kasi kanina yung gatas. :lol
ung tubig ontian mo sundin mo ung nasa label cheers