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emong · March 2015

badass_vinch wrote:

Nung college ako pinapalaman ko na yung fries sa burger (more than 10 years ago). di na bago yan hahaha

Mas ok sya ipalaman sa burger kasi masyado dry yung chicken fillet unless lagyan ng madaming ketchup.

Tagal na nga :lol
yep tamang lagay kame ng ketchup .

Core · March 2015

emong wrote:

"...
Monday.
Chest
Drop Set
Flat BP
130lbs x 6
80lbs x 8
70lbs x 10
50lbs x 12

(1min rest)

Incline DB press to DB flyes
PRESS FLYES
35lbs 2x10 15lbs 2x10
35lbs 2x12 15lbs 2x12

(1min and 30 secs rest)

Dips to push ups

Dips 4x6
-push ups 4x8 (todo squeeze pag paangat)

(1min rest)
Neck Bench Press
50lbs 4x10

(2 mins rest)

Triceps
Skull Crusher to Rope Pull Down to Double Dumbbell Kick Back

Skull crusher
20lbs 4x10

Rope Pull Down
25lbs 4x10

Double Dumbbell Kick Back
15lbs each 4x10

(1 min rest)
Hammer Tricep Extension to Close Grip Bench Press to Reverse Pull Down Triceps

Hammer Tricep Extension
20lbs 4x10

Close Grip Bench Press
50lbs 4x10

Reverse Pull Down
25lbs 4x10
_________________________________________________________________________________

Wednesday.
Back
Hammer pull ups BW 4x8

rest 30sec.

Lat pulldown
120lbs x6
100lbs x8
80lbs x10
60lbs x12

rest 30sec.

Reverse Lat pulldown
120lbs x6
100lbs x8
80lbs x10
60lbs x15

rest 30sec.

BB bent over to V-row machine (30sec-1min rest every set)
BB bent over 4x80
V-row 4x100

1min. rest

DB pull over to standing pulldown
DB pull over 35lbs 12x12x10x10
Standing Pulldown 35lbs 12x12x10x10

rest 1m and 30 sec

DB row 40lbs 4x15

2 mins rest

Biceps
Wide to Neutral to Close-grip to Overhand curl (EZ Bar curl) (2mins rest)
Wide 50lbs 4x6
Neutral 40lbs 4x8
Close-grip 30lbs 4x10
Overhand curl 20 4x12

2mins and 30sec.rest

Isolated hammer curl to Hang concentration curl(30sec rest every set)
Isolated hammer curl 15lbs 12x12x10x10
Hang concentration curl 15lbs 12x12x10x10

1min rest

21's BB curl 20lbs 4sets

___________________________________________________________________________________

Friday.
Shoulder

Standing Military Press to Arnold Press(1min rest every set)
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12

Arnold Press
15lbs 4x8

(1min and 30secs rest)

Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
(30secs rest every set)

Couched rear deltoid row
24lbs 12x12x10x10

(unknown)
14lbs 12x12x10x10

(1min rest)

Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
Twist DB Front Raise
15lbs 12x12x10x10

Plate Overhead Front Raise
15lbs 12x12x10x10

Plate Car Driver's
15lbs 12x12x10x10

(2mins rest)

Side Lateral Raise to DB Over Head Flyes (1min rest every set)
Side Lateral Raise
15lbs 12x12x10x10

DB Over Head Flyes(nanibago ako dito grabe Flex)
12lbs 12x12x10x10

(5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)

Upright row
50lbs 2x12
30lbs 2x10

(30secs rest)

Traps

BB Shrugs wide to neutral to close
Wide
90lbs 4x10

Neutral
90lbs 4x10

Close
90lbs 4x10

(2mins rest)

Legs

Squat
90lbs x15
130lbs 2x12
160lbs 2x10

(1min rest)

Seated Leg Press Machine
230lbs 4x15

(1min rest)

Standing Calf Raise
235lbs 4x15
..."

Core · March 2015

[align=center][size=large]THE PLAN[/size][/align]» [size=large]SUNDAY[/size] | [size=large]REST[/size]
» [size=large]MONDAY[/size] | [size=large]CHEST[/size] › [size=large]TRICEPS[/size]

Flat Barbell Bench Press
30º Incline Dumbbell Flyes [size=x-small][SUPERSET][/size] Flat Dumbbell Flyes
Dips [size=x-small][SUPERSET][/size] Push-ups
Neck Bench Press

Core · March 2015

Yung mga REST numbers ba nilagay mo dito sa post na ito, in between set o in between exercise?

Yung sa Monday WO ba—TRICEPS; Hammer Triceps Extension—ano yun? Using dumbbell or using yung Triceps Bar?

Yung 'Couched Rear Deltoid Row' na tinutukoy mo doon, yun ba 'yung pinakakita mo sa akin sa WO? Tapos i-describe mo nga yung exercise na naka-superset doon? The equipment used tapos yung stance at movement.

emong · March 2015

@Core yan sir inayos ko na, naka indicate na din jan ung ginamit ko.
Monday.
Chest
Dropset (rest yung nakita niyo lang na pagpalit ko ng plates ayun lang)
BP
130lbs x 6
80lbs x 8
70lbs x 10
50lbs x 12

(1min rest)

Incline DB press to DB flyes(1min rest per set) "Superset"
PRESS FLYES
35lbs 2x10 15lbs 2x10
35lbs 2x12 15lbs 2x12

(1min and 30 secs rest)

Dips to -push ups (1min rest per set) "Superset"

Dips 4x6
-push ups 4x8 (todo squeeze pag paangat)

(1min rest)

Neck Bench Press(1min rest per set)
50lbs 4x10

(2 mins rest)

Triceps
Skull Crusher to Rope Pull Down to Double Dumbbell Kick Back(1min rest per set) "Superset"

Skull crusher
20lbs 4x10

Rope Pull Down
25lbs 4x10

Double Dumbbell Kick Back
15lbs each 4x10

(1 min rest)

BAR Hammer Tricep Extension to Close Grip Bench Press to Reverse Pull Down Triceps (2mins rest per set) "Superset"

Hammer Tricep Extension
20lbs 4x10

Close Grip Bench Press
50lbs 4x10

Reverse Pull Down
25lbs 4x10
_________________________________________________________________________________

Wednesday.
Back
Hammer pull ups (30secs rest per set)
BW 4x8

rest 30sec.

Lat pulldown (30secs rest per set)
120lbs x6
100lbs x8
80lbs x10
60lbs x12

rest 30sec.

Reverse Lat pulldown machine (30secs rest per set)
120lbs x6
100lbs x8
80lbs x10
60lbs x15

rest 30sec.

BB bent over to V-row machine (30sec-1min rest every set) "Superset"
BB bent over 4x80
V-row 4x100

1min. rest

DB pull over to standing pulldown(1min rest per set) "Superset"
DB pull over 35lbs 12x12x10x10
Standing Pulldown 35lbs 12x12x10x10

rest 1m and 30 sec

DB row 40lbs 4x15

2 mins rest

Biceps
Wide to Neutral to Close-grip to Overhand curl (EZ Bar curl) (2mins rest per set) "Superset"
Wide 50lbs 4x6
Neutral 40lbs 4x8
Close-grip 30lbs 4x10
Overhand curl 20 4x12

2mins and 30sec.rest

Isolated hammer curl to Hang concentration curl(30sec rest every set) "Superset"
Isolated hammer curl 15lbs 12x12x10x10
Hang concentration curl 15lbs 12x12x10x10

1min rest

21's BB curl 20lbs 4sets

___________________________________________________________________________________

Friday.
Shoulder

Standing Military Press to Arnold Press(1min rest every set) "Superset"
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12

Arnold Press
15lbs 4x8

(1min and 30secs rest)

DB Couched Rear Deltoid Row to (Yung tinuro ko sa inyo sa w.o ung dumbbell for shoulder)
(30secs rest every set) "Superset"

Couched rear deltoid row
24lbs 12x12x10x10

(unknown)
14lbs 12x12x10x10

(1min rest)

Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set) "Superset"
Twist DB Front Raise
15lbs 12x12x10x10

Plate Overhead Front Raise
15lbs 12x12x10x10

Plate Car Driver's
15lbs 12x12x10x10

(2mins rest)

DB (-)Side Lateral Raise to DB Over Head Flyes (1min rest every set) "Superset"
(-)Side Lateral Raise
15lbs 12x12x10x10

DB Over Head Flyes
12lbs 12x12x10x10

(1m and 30secs. rest)

Ganito yung stance nung couched rear deltoid (tama ba? nakalimutan ko kasi tanong kay kuya bantay)sir Dumbbell gamit ko.
Curl BB Up-right row(30secs rest per set)
50lbs 2x12
30lbs 2x10

(30secs rest)

Traps

BB Shrugs wide to neutral to close (1min rest per set) "Superset"
Wide
90lbs 4x10

Neutral
90lbs 4x10

Close
90lbs 4x10

(2mins rest)

Legs

Squat (30secs rest per set)
90lbs x15
130lbs 2x12
160lbs 2x10

(1min rest)

Seated Leg Press Machine(30secs rest per set)
230lbs 4x15

(1min rest)

Standing Calf Raise Machine (30secs rest per set)
235lbs 4x15
_____________
Ganito yung stance nung couched rear deltoid (tama ba? nakalimutan ko kasi tanong kay kuya bantay)

Core · March 2015

emong wrote:

Monday

CHEST

...

Neck Bench Press (1min rest per set)
50lbs 4x10

...

I believe alam mo naman siguro tamang execution ng exercise na 'to?

emong wrote:

Friday

SHOULDER

...

DB Couched Rear Deltoid Row to (Yung tinuro ko sa inyo sa w.o ung dumbbell for shoulder)
(30secs rest every set) "Superset"

Couched rear deltoid row
24lbs 12x12x10x10

(unknown)
14lbs 12x12x10x10

(1min rest)

...

Ganito yung stance nung couched rear deltoid (tama ba? nakalimutan ko kasi tanong kay kuya bantay)

Bent Over Dumbbell 'Lateral' (< or Side) Raises tawag dyan.
Yung 'unknown', i-describe mo nga kung anong exercise 'yan?

badass_vinch · March 2015

Bent-over Emong Rows

yopyopm · March 2015

Sir vinch may sariling version na si emong. Haha

@emong congrats promoted ka na o

BANE · March 2015

Congrats @emong hahaha

emong · March 2015

badass_vinch wrote:

Bent-over Emong Rows

HAHA meron na panibagong rows :lol

@Core ayun reverse Flyes ung Unkown
then yung neck press inexplain sken ni kuya kulot na pangpa exercise din ng mga muscle tissues sa shoulder and rotator cuff then my hit din daw sia sa upper chest

@Ghee and @yopyopm saramat! cheers

Wednesday.
Back
Hammer pull ups (30secs rest per set)
BW 4x8

rest 30sec.

Lat pulldown (30secs rest per set)
120lbs x6
100lbs x8
80lbs x10
60lbs x12

rest 30sec.

Reverse Lat pulldown machine (30secs rest per set)
120lbs x6
100lbs x8
80lbs x10
60lbs x15

rest 30sec.

BB bent over to V-row machine (30sec-1min rest every set) "Superset"
BB bent over 4x80
V-row 4x100

1min. rest

DB pull over to standing pulldown(1min rest per set) "Superset"
DB pull over 35lbs 12x12x10x10
Standing Pulldown 35lbs 12x12x10x10

rest 1m and 30 sec

DB row 40lbs 4x15

2 mins rest

Biceps
Wide to Neutral to Close-grip to Overhand curl (EZ Bar curl) (2mins rest per set) "Superset"
Wide 50lbs 4x6
Neutral 40lbs 4x8
Close-grip 30lbs 4x10
Overhand curl 20 4x12

2mins and 30sec.rest

Isolated hammer curl to Hang concentration curl(30sec rest every set) "Superset"
Isolated hammer curl 15lbs 12x12x10x10
Hang concentration curl 15lbs 12x12x10x10

1min rest

21's BB curl 20lbs 4sets

Deadlift
180lbs
2x5

220lbs
2x5

240lbs
1x1 :yahoo:

dimzon03 · March 2015

@emong oo meron dito sakayan diretso antipolo... isang sakay lang pala...
dadaan na mismo dyan sa gym nyo o lakad pa.

BANE · March 2015

emong wrote:

Deadlift
180lbs
2x5

220lbs
2x5

240lbs
1x1 :yahoo:

PROPS! lumalakassssss!!!! :sport:cheers

emong · March 2015

ou isa lang , dadaan mismo sir Countryside ang baba mo .
sa Jru ako dati kaya medyo alam ko pa hehe .. pag hapon/gabi hndi nmn hassle sumakay ng crossing/jru pag galing dito

dimzon03 · March 2015

^cool bro...sabihan kita pag tinamad ako dito sa binubuhatan ko at dyan ako buhat:yahoo:

emong · March 2015

hehehe cge cge no prob. pag trip mo ibang gym meron din along lang din ..kasi medyo matagal na ung gym :lol

Core · March 2015

MondayCHEST

Flat Barbell Bench Press
130lbs x 6 [size=x-small][DROPSET][/size]
80lbs x 8 [size=x-small][DROPSET][/size]
70lbs x 10 [size=x-small][DROPSET][/size]
50lbs x 12

30º Incline Dumbbell Bench Press [size=x-small][SUPERSET][/size] Flat Dumbbell Flyes
35's x10 ~ 15's x10 [REST: 1min]
35's x12 ~ 15's x12

Dips [size=x-small][SUPERSET][/size] Push-ups
Dips BWx6 ~ Push-ups BWx8 [REST: 1½min]
Dips BWx6 ~ Push-ups BWx8 [REST: 1½min]
Dips BWx6 ~ Push-ups BWx8 [REST: 1½min]
Dips BWx6 ~ Push-ups BWx8

Neck Bench Press
50lbs x4x10 [RESTS: 1min]

TRICEPS

[size=x-small][CIRCUIT TRAINING][/size] Skull Crushers ~ Pull Downs (Rope attachment) ~ Double Kick Backs
20lbs x10 ~ 25lbs x10 ~ 15's x10 [REST: 2min]
20lbs x10 ~ 25lbs x10 ~ 15's x10 [REST: 2min]
20lbs x10 ~ 25lbs x10 ~ 15's x10 [REST: 2min]
20lbs x10 ~ 25lbs x10 ~ 15's x10

[size=x-small][CIRCUIT TRAINING][/size] Hammer Triceps Extension ~ Close Grip Bench Press ~ Reverse Triceps Pull Down
20lbs x10 ~ 50lbs x10 ~ 25lbs x10 [REST: 1min]
20lbs x10 ~ 50lbs x10 ~ 25lbs x10 [REST: 1min]
20lbs x10 ~ 50lbs x10 ~ 25lbs x10 [REST: 1min]
20lbs x10 ~ 50lbs x10 ~ 25lbs x10WednesdayBACK

Pull-ups (Neutral Grip)
BW x4x8

rest 30sec.

Lat pulldown
120lbs x6
100lbs x8
80lbs x10
60lbs x12

rest 30sec.

Reverse Lat pulldown
120lbs x6
100lbs x8
80lbs x10
60lbs x15

rest 30sec.

BB bent over to V-row machine (30sec-1min rest every set)
BB bent over 4x80
V-row 4x100

1min. rest

DB pull over to standing pulldown
DB pull over 35lbs 12x12x10x10
Standing Pulldown 35lbs 12x12x10x10

rest 1m and 30 sec

DB row 40lbs 4x15

2 mins rest

Biceps
Wide to Neutral to Close-grip to Overhand curl (EZ Bar curl) (2mins rest)
Wide 50lbs 4x6
Neutral 40lbs 4x8
Close-grip 30lbs 4x10
Overhand curl 20 4x12

2mins and 30sec.rest

Isolated hammer curl to Hang concentration curl(30sec rest every set)
Isolated hammer curl 15lbs 12x12x10x10
Hang concentration curl 15lbs 12x12x10x10

1min rest

21's BB curl 20lbs 4sets

___________________________________________________________________________________

Friday.
Shoulder

Standing Military Press to Arnold Press(1min rest every set)
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12

Arnold Press
15lbs 4x8

(1min and 30secs rest)

Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
(30secs rest every set)

Couched rear deltoid row
24lbs 12x12x10x10

Reverse Flyes
14lbs 12x12x10x10

(1min rest)

Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
Twist DB Front Raise
15lbs 12x12x10x10

Plate Overhead Front Raise
15lbs 12x12x10x10

Plate Car Driver's
15lbs 12x12x10x10

(2mins rest)

(-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
(-)Side Lateral Raise
15lbs 12x12x10x10

DB Over Head Flyes(nanibago ako dito grabe Flex)
12lbs 12x12x10x10

(5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)

Up-right row
50lbs 2x12
30lbs 2x10

(30secs rest)

Traps

BB Shrugs wide to neutral to close
Wide
90lbs 4x10

Neutral
90lbs 4x10

Close
90lbs 4x10

(2mins rest)

Legs

Squat
90lbs x15
130lbs 2x12
160lbs 2x10

(1min rest)

Seated Leg Press Machine
230lbs 4x15

(1min rest)

Standing Calf Raise
235lbs 4x15

emong · March 2015

Shoulder

Standing Military Press to Arnold Press(1min rest every set) "Superset"
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12

Arnold Press
15lbs 4x12

(1min and 30secs rest)

DB Couched Rear Deltoid Row to reverse flyes
(30secs rest every set) "Superset"

Couched rear deltoid row
24lbs 12x12x10x10

Reverse flyes
14lbs 12x12x10x10

(1min rest)

Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set) "Superset"
Twist DB Front Raise
15lbs 12x12x10x10

Plate Overhead Front Raise
15lbs 12x12x10x10

Plate Car Driver's
15lbs 12x12x10x10

(2mins rest)

DB (-)Side Lateral Raise to DB Over Head Flyes (1min rest every set) "Superset"
(-)Side Lateral Raise
15lbs 12x12x10x10

DB Over Head Flyes
12lbs 12x12x10x10

(1m and 30secs. rest)

Curl BB Up-right row(30secs rest per set)
50lbs 2x12
30lbs 2x10

(30secs rest)

Traps

BB Shrugs wide to neutral to close (1min rest per set) "Superset"
Wide
90lbs 4x10

Neutral
90lbs 4x10

Close
90lbs 4x10

(2mins rest)

Legs

High Bar squat (yung tinuro niyo sken sir @Core)
80lbs
2x8

90lbs
2x5

120lbs
2x5

Seated Leg Press Machine(30secs rest per set)
230lbs 4x15

Walking Lunge with DB
20lbs each hand
5x6

Leg extension
60lbs 4x15

done cheers

emong · March 2015

Stretching 10mins

Chest
Push ups 2x15
Flat Bench Press
100lbs x10
130lbs x5
150lbs (Nasa isip ko nito yung sinabi ni sir @badass_vinch na "wag ka matakot mabagsakan kasi siya nabagsakan na at buhay pa rin" muntikan na ako mabagsakan One Rep lang ako haha pag second ko aun hndi na abot sa rack tapos wala pang tao sa gym buti nalang naisip ko sa taas ng ulo ko ilaglag dahan dahan :lol )
130lbs 2x5 (balik loob muna hahaha)

Barbell Bent Over
80lbs x15
100lbs x8
120 3x5

Conventional Deadlift
120lbs x15
180lbs 2x8
230lbs x5
270lbs x2 (HAHA try ko lang but Good naman Grip lang hndi ako marunong magtali kasi :twitcy: ,tas yung belt sa gym nagkalas pa sken kasi onti nalang ung kinakapitan)

Cardio 40secs for each sets
(Superset)
Jumping Jack 3x30
Mountain Climber 3x30
High Knees 3x30
Squat Thrust 3x8
BW full squat 3x8

Abs
(Superset) 30 secs rest for each set
Crunches 3x12
Flutter Kick 3x15
Legs Raise 3x12
Cycling Crunches 3x12
Knees Up Crunches 3x12
Side plank Left and Right (3x30secs. each side)
Plank (3x1 mins)

(Superset) 30 secs rest for each set
Alternatively Knees Crunches with Plate(15lbs) 3x12
Plate(15lbs) Twist 3x15
Hanging Leg with plate(15lbs) 3x30 secs

(Superset)
Plate(15lbs) Woodchuck 3x15 (each side)
Dumbbell Side Bend (25lbs each) 3x15 (each side)

done! :P

emong · April 2015

Full Squat
90lbs x12
100lbs 2x8
130lbs 2x5

(1min rest)

Seated Leg Press Machine
230lbs 4x15

(1min rest)

Legs Extension
80lbs x15
90lbs 4x12

(30secs rest)

Lunges with dumbbell (20lbs)
3x6

(1min rest)

Traps
DB Shrugs
45lbs 3x15
50lbs 3x12
60lbs 3x10

Deadlift
80lbs x10
170lbs 2x5
210lbs x5
250 x2

emong · April 2015

Chest
WU
BP
60lbsx15
120lbs 2x8

Incline DB Press
45lbs 2x8
50lbs 2x6

FBP to Flat DB Flyes
FBP
100lbs 4x10

Flat DB Flyes
25lbs 4x12

Dips (BW)
4x8 (medyo mahirap kasi kumikirot ung joint sa left elbow, hndi ko alam kung nabigla or what pero kumikirot sia)

Arms

Triceps
Cable triceps pulldown
30lbs 4x15

Rope Pull Down
30lbs 4x10

Reverse Pulldown
35lbs 4x15

Biceps
Wide to Neutral to Close-grip to Overhand curl (EZ Bar curl) (2mins rest)
Wide 50lbs 4x6
Neutral 40lbs 4x8
Close-grip 30lbs 4x10
Overhand curl 20 4x12

Isolated Hammer curls
15lbs 4x12

Shoulders

Arnold press to Side lateral raise
Arnold press 20lbs 4x12
Side lateral raise 20lbs 4x10

rtravino29 · April 2015

Dips (BW)
4x8 (medyo mahirap kasi kumikirot ung joint sa left elbow, hndi ko alam kung nabigla or what pero kumikirot sia)

might be mali set up mo sa dips brah, sinabi rin sakin ni vinche to dati eh, since nagka golfers elbow ko from doing OHP and dips.

emong · April 2015

@rtravino29 tama naman dips ko kasi before nacheck ni sir core ung nag w.o kme ..
hndi ko alam kung ito ung nag fbp ako kanina kasi tumunog sia pero okay pa naman ..then pag dating sa dips station ayun medyo sumasakit ..ngaun wala na skit pinapahinga ko muna at lagay ng omega ointment .. tas naleleche pa joint ko sa left foot dahil sa alay lakad ata natagtag masyado .. before na my tama ung sa paa i hope mawala ulit

emong · April 2015

Chest
Drop Set
Flat BP
130lbs x 6
80lbs x 8
70lbs x 10
50lbs x 12

(1min rest)

Incline DB press to DB flyes
PRESS FLYES
35lbs 2x10 15lbs 2x10
35lbs 2x12 15lbs 2x12

(1min and 30 secs rest)

Dips to -push ups

Dips 4x6
-push ups 4x8 (todo squeeze pag paangat)

(1min rest)
Neck Bench Press
50lbs 4x10

(2 mins rest)

Triceps
Skull Crusher to Rope Pull Down to Double Dumbbell Kick Back

Skull crusher
20lbs 4x10

Rope Pull Down
25lbs 4x10

Double Dumbbell Kick Back
15lbs each 4x10

(1 min rest)
Hammer Tricep Extension to Close Grip Bench Press to Reverse Pull Down Triceps

Hammer Tricep Extension
20lbs 4x10

Close Grip Bench Press
50lbs 4x10

Reverse Pull Down
25lbs 4x10

after shot 2 scoop whey
then paguwi kain ng chick breast 160g ,egg ,tuna at ihaw na atay haha

Done! (still masakit pa rin left elbow ko hilutin ko nalang ulit ng katinko)

emong · April 2015

Wednesday.
Back
Hammer pull ups BW 4x8

rest 30sec.

Lat pulldown
120lbs x6
100lbs x8
80lbs x10
60lbs x12

rest 30sec.

Reverse Lat pulldown
120lbs x6
100lbs x8
80lbs x10
60lbs x15

rest 30sec.

BB bent over to V-row machine (30sec-1min rest every set)
BB bent over80lbs 4x10
V-row100lbs 4x10

1min. rest

DB pull over to standing pulldown
DB pull over 35lbs 12x12x10x10
Standing Pulldown 35lbs 12x12x10x10

rest 1m and 30 sec

DB row 40lbs 4x15

2 mins rest

Biceps
Wide to Neutral to Close-grip to Overhand curl (EZ Bar curl) (2mins rest)
Wide 50lbs 4x6
Neutral 40lbs 4x8
Close-grip 30lbs 4x10
Overhand curl 20 4x12

2mins and 30sec.rest

Isolated hammer curl to Hang concentration curl(30sec rest every set)
Isolated hammer curl 15lbs 12x12x10x10
Hang concentration curl 15lbs 12x12x10x10

1min rest

21's BB curl 20lbs 4sets

Balak ko sana mag DL kaso nanghihina na ako,, mali ata ginwa ko bago mag w.o haha.
kalagitnaan ng work out ko bigla akong nilalamon ng tamad at pang uumay pero go pa rin.. mind over body :flex:

emong · April 2015

Cardio 40secs for each sets
(Superset)
Jumping Jack 3x30
Mountain Climber 3x30
High Knees 3x30
Squat Thrust 3x8
BW full squat 3x8

Abs
(Superset) 30 secs rest for each set
Crunches 3x12
Flutter Kick 3x15
Legs Raise 3x12
Cycling Crunches 3x12
Knees Up Crunches 3x12
Side plank Left and Right (3x30secs. each side)
Plank (3x1 mins)

Incline press
45lbs 3x10

Cable
30lbs 2x15
35lbs x12

Deadlift
50lbs x15
100lbs x10
190lbs x8
230lbs x6
260lbs x5
300 one rep only hehe after 2 mins isa pang rep.

Arms
Close grip bench press to Barbell curls biceps

Close grip bench press
70lbs 3x10

Barbell curls negative (biceps)
30lbs 3x10

Reverse triceps pulldown to hammer curls

Reverse triceps pull down
30lbs 3x10

hammer curls
20lbs each 3x10

done

mahirap po ba maging pick ang biceps?

emong · April 2015

Processing .. . weight ko naglalaro sa 72-73 tagal ko pa mahabol ung gusto kong weight hehe :banghead:

cheerscheers:sport::sport:

Emman1986 · April 2015

good gains

keep it up

yopyopm · April 2015

Getting there bro! :sport:

emong · April 2015

Salamat boss @Emman1986 lagi nasa isip ko ung lagi niomg sinasabi na magkakain ng mga gulay at kung maaari ung nabanggit sa bahay kubo .
Ou nga bro,sana nga ..kaya to @yopyopm, ikaw go parin!

BANE · April 2015

YES NA YES! ayos bro @emong keep it up!

Processing

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