Jomski Aesthetic Journey

124»

Comments

  • dimzon03dimzon03 Posts: 1,552
    jomski wrote:
    Inclide Dumbell Press
    Set 1: 9 x 60 Lbs (per hand)
    Set 2: 8 x 60 Lbs (per hand)
    Set 3: 7 x 60 Lbs (per hand)
    Ayan na! binanatan nya na yung 60lbs hehehe :biggrin:
  • jomskijomski Posts: 163
    dimzon03 wrote:
    jomski wrote:
    Inclide Dumbell Press
    Set 1: 9 x 60 Lbs (per hand)
    Set 2: 8 x 60 Lbs (per hand)
    Set 3: 7 x 60 Lbs (per hand)
    Ayan na! binanatan nya na yung 60lbs hehehe :biggrin:

    Nung last week ko pa dapat balak, nag siguro muna ako (wala rin kasing spotter most of the time), it was not as heavy as I expected. Or baka dahil nagtagal lang ako sa 55Lbs kaya nung pagdating sa 60 Lbs kaya ganun.. hehe. So far, happy naman with the progression :biggrin:
  • jomskijomski Posts: 163
    [size=large][size=small]September 15, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift <
    Malapit na sa 200!!  :yahoo: 
    Set 1: 8 x 190 Lbs
    Set 2: 8 x 190 Lbs
    Set 3: 8 x 190 Lbs 

    Leg Press
    Set 1: 12 x 320 Lbs
    Set 2: 12 x 320 Lbs
    Set 3: 12 x 320 Lbs

    Seated Leg Curls
    Set 1: 10 x 90 Lbs
    Set 2: 10 x 90 Lbs
    Set 3: 8 x 90 Lbs

    Standing Calf Raise
    Set 1: 8 x 200 lbs
    Set 2: 8 x 200 lbs
    Set 3: 8 x 200 lbs
    Set 4: 8 x 200 lbs

    Abs
    Ab Circuit
    Plank 75 seconds
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]September 17, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Pull up
    Set 1: 6 x Bodyweight
    Set 2: 6 x Bodyweight
    Set 3: 5 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 60 Lbs
    Set 2: 7 x 60 Lbs
    Set 3: 5 x 60 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 9 x 120 Lbs
    Set 2: 9 x 120 Lbs
    Set 3: 8 x 120 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 120 Lbs (60 Lbs per hand)
    Set 2: 8 x 120 Lbs 
    Set 3: 7 x 120 Lbs 

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    Bicep Curls - EZ Bar  (Close Grip)
    Set 1: 12 x 25 Lbs
    Set 2: 12 x 25 Lbs 

    Skullcrushers - EZ Bar
    Set 1: 12 x 30 Lbs 
    Set 2: 10 x 30 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]September 18, 2015[/size][/size]

    [size=large]Lower Body B[/size]

    Squats
    Set 1: 8 x 150 Lbs 
    Set 2: 7 x 150 Lbs
    Set 3: 6 x 150 Lbs


    Dumbbell Split Squats
    Set 1: 10 x 65 Lbs (per Hand)
    Set 2: 10 x 65 Lbs (per Hand)
    Set 3: 10 x 65 Lbs (per Hand)


    Seated Leg Curls
    Set 1: 12 x 85 Lbs 
    Set 2: 12 x 85 Lbs
    Set 3: 10 x 85 Lbs

    Seated Calf Raise
    Set 1: 12 x 330 Lbs
    Set 2: 12 x 330 Lbs
    Set 3: 12 x 330 Lbs
    Set 4: 12 x 330 Lbs

    Abs
    Ab Circuit
  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]September 21, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press 
    Set 1: 8 x 100 Lbs
    Set 2: 6 x 100 Lbs
    Set 3: 5 x 100 Lbs 

    Rows (One Hand Dumbell Row) 
    Set 1: 8 x 65 Lbs
    Set 2: 8 x 65 Lbs
    Set 3: 8 x 65 Lbs

    Inclide Dumbell Press
    Set 1: 9 x 60 Lbs (per hand)
    Set 2: 6 x 60 Lbs (per hand)
    Set 3: 6 x 60 Lbs (per hand)

    Pull Up
    Set 1: 5 x BW 
    Set 2: 5 x BW
    Set 3: 4 x BW

    Lateral Raises 
    Set 1: 12 x 25 Lbs  
    Set 2: 12 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 12 x 110 Lbs
    Set 2: 12 x 110 Lbs

    Dumbbell Bicep Curls 
    Set 1: 12 x 25 Lbs
    Set 2: 12 x 25 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]September 22, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift
    Set 1: 8 x 195 Lbs
    Set 2: 8 x 195 Lbs
    Set 3: 8 x 195 Lbs 

    Leg Press
    Set 1: 12 x 330 Lbs
    Set 2: 12 x 330 Lbs
    Set 3: 12 x 330 Lbs

    Seated Leg Curls
    Set 1: 10 x 90 Lbs
    Set 2: 10 x 90 Lbs
    Set 3: 8 x 90 Lbs

    Standing Calf Raise
    Set 1: 8 x 205 lbs
    Set 2: 8 x 205 lbs
    Set 3: 8 x 205 lbs
    Set 4: 8 x 205 lbs

    Abs
    Ab Circuit
    Plank 75 seconds
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]September 24, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Pull up
    Set 1: 7 x Bodyweight
    Set 2: 6 x Bodyweight
    Set 3: 6 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 60 Lbs
    Set 2: 6 x 60 Lbs
    Set 3: 6 x 60 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 120 Lbs
    Set 2: 9 x 120 Lbs
    Set 3: 9 x 120 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 120 Lbs (60 Lbs per hand)
    Set 2: 8 x 120 Lbs 
    Set 3: 7 x 120 Lbs 

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    Bicep Curls - EZ Bar  (Close Grip)
    Set 1: 12 x 30 Lbs
    Set 2: 11 x 30 Lbs 

    Skullcrushers - EZ Bar
    Set 1: 12 x 30 Lbs 
    Set 2: 10 x 30 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]September 29, 2015[/size][/size]

    [size=large]Lower Body B[/size]

    Squats
    Set 1: 8 x 150 Lbs 
    Set 2: 7 x 150 Lbs
    Set 3: 6 x 150 Lbs


    Dumbbell Split Squats
    Set 1: 10 x 65 Lbs (per Hand)
    Set 2: 10 x 65 Lbs (per Hand)
    Set 3: 10 x 65 Lbs (per Hand)


    Seated Leg Curls
    Set 1: 12 x 80 Lbs 
    Set 2: 12 x 80 Lbs
    Set 3: 12 x 80 Lbs

    Seated Calf Raise
    Standing Calf Raise
    Set 1: 12 x 160 Lbs
    Set 2: 12 x 160 Lbs
    Set 3: 12 x 160 Lbs
    Set 4: 12 x 160 Lbs

    Abs
    Ab Circuit

    Pagkatapos pa lang ng squat hindi na maganda ang nararamdaman ko, hindi ko alam kung magkakasakit ako o hindi, meron kasing kumakalat na virus s opisina, nadali yata ako..
  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]September 30, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press
    Set 1: 8 x 100 Lbs
    Set 2: 8 x 100 Lbs
    Set 3: 6 x 100 Lbs 

    Rows (One Hand Dumbbell Row)
    Set 1: 8 x 70 Lbs
    Set 2: 7 x 70 Lbs
    Set 3: 6 x 70 Lbs

    Inclide Dumbell Press
    Set 1: 10 x 60 Lbs (per hand)
    Set 2: 9 x 60 Lbs (per hand)
    Set 3: 8 x 60 Lbs (per hand)

    Pull Up
    Set 1: 6 x BW 
    Set 2: 6 x BW
    Set 3: 4 x BW

    Lateral Raises
    Set 1: 12 x 25 Lbs  
    Set 2: 12 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 11 x 120 Lbs
    Set 2: 10 x 120 Lbs

    Dumbbell Bicep Curls
    Set 1: 8 x 30 Lbs
    Set 2: 6 x 30 Lbs

    Since last week pa pala ako walang BCAA as my pre/intra supplement, ibang iba ang pakiramdam. Medyo taghirap at may pinag iipunan na matibay tibay.. baka next week may supps na ko ulit
  • jomskijomski Posts: 163
    [size=large][size=small]October 1, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift
    Set 1: 8 x 200 Lbs
    Set 2: 8 x 200 Lbs
    Set 3: 7 x 200 Lbs 

    Leg Press
    Set 1: 12 x 340 Lbs
    Set 2: 12 x 340 Lbs
    Set 3: 12 x 340 Lbs

    Seated Leg Curls
    Set 1: 10 x 90 Lbs
    Set 2: 10 x 90 Lbs
    Set 3: 8 x 90 Lbs

    Standing Calf Raise
    Set 1: 8 x 210 lbs
    Set 2: 8 x 210 lbs
    Set 3: 8 x 210 lbs
    Set 4: 8 x 210 lbs

    Abs
    Ab Circuit
    Plank 30 seconds
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]October 2, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Pull up
    Set 1: 7 x Bodyweight
    Set 2: 6 x Bodyweight
    Set 3: 6 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 60 Lbs
    Set 2: 7 x 60 Lbs
    Set 3: 6 x 60 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 120 Lbs
    Set 2: 10 x 120 Lbs
    Set 3: 8 x 120 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 120 Lbs (60 Lbs per hand)
    Set 2: 9 x 120 Lbs 
    Set 3: 8 x 120 Lbs 

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    Bicep Curls - EZ Bar  (Close Grip)
    Set 1: 12 x 30 Lbs
    Set 2: 11 x 30 Lbs 

    Skullcrushers - EZ Bar
    Set 1: 12 x 30 Lbs 
    Set 2: 11 x 30 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]October 3, 2015[/size][/size]

    [size=large]Lower Body B[/size]

    Squats
    Set 1: 8 x 150 Lbs 
    Set 2: 6 x 150 Lbs
    Set 3: 6 x 150 Lbs


    Dumbbell Split Squats
    Set 1: 10 x 65 Lbs (per Hand)
    Set 2: 10 x 65 Lbs (per Hand)
    Set 3: 10 x 65 Lbs (per Hand)

    Seated Leg Curls
    Set 1: 12 x 85 Lbs 
    Set 2: 12 x 85 Lbs
    Set 3: 12 x 85 Lbs

    Seated Calf Raise
    Set 1: 12 x 340 Lbs
    Set 2: 12 x 340 Lbs
    Set 3: 12 x 340 Lbs
    Set 4: 12 x 340 Lbs

    Abs
    Ab Circuit
  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]October 5, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press
    Set 1: 8 x 100 Lbs
    Set 2: 8 x 100 Lbs
    Set 3: 7 x 100 Lbs 

    Rows (One Hand Dumbbell Row)
    Set 1: 8 x 70 Lbs
    Set 2: 8 x 70 Lbs
    Set 3: 7 x 70 Lbs

    Inclide Dumbell Press
    Set 1: 10 x 60 Lbs (per hand)
    Set 2: 10 x 60 Lbs (per hand)
    Set 3: 8 x 60 Lbs (per hand)

    Pull Up
    Set 1: 6 x BW 
    Set 2: 5 x BW
    Set 3: 4 x BW

    Lateral Raises
    Set 1: 12 x 25 Lbs  
    Set 2: 12 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 11 x 120 Lbs
    Set 2: 10 x 120 Lbs

    Dumbbell Bicep Curls
    Set 1: 8 x 30 Lbs
    Set 2: 7 x 30 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]October 6, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift
    Set 1: 8 x 205 Lbs
    Set 2: 8 x 205 Lbs
    Set 3: 6 x 205 Lbs 

    Leg Press
    Set 1: 12 x 345 Lbs
    Set 2: 12 x 345 Lbs
    Set 3: 12 x 345 Lbs

    Seated Leg Curls
    Set 1: 10 x 90 Lbs
    Set 2: 9 x 90 Lbs
    Set 3: 8 x 90 Lbs

    Standing Calf Raise
    Set 1: 8 x 210 lbs
    Set 2: 8 x 210 lbs
    Set 3: 8 x 210 lbs
    Set 4: 8 x 210 lbs

    Abs
    Ab Circuit
    Plank 75 seconds
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]October 8, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Pull up
    Set 1: 7 x Bodyweight
    Set 2: 6 x Bodyweight
    Set 3: 6 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 60 Lbs
    Set 2: 8 x 60 Lbs
    Set 3: 6 x 60 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 120 Lbs
    Set 2: 10 x 120 Lbs
    Set 3: 9 x 120 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 120 Lbs (60 Lbs per hand)
    Set 2: 10 x 120 Lbs 
    Set 3: 8 x 120 Lbs 

    Dumbell Chest Flyes
    Set 1: 12 x 35 Lbs 
    Set 2: 10 x 35 Lbs 

    Bicep Curls - EZ Bar  (Close Grip)
    Set 1: 12 x 30 Lbs
    Set 2: 12 x 30 Lbs 

    Skullcrushers - EZ Bar
    Set 1: 12 x 30 Lbs 
    Set 2: 10 x 30 Lbs
  • jomskijomski Posts: 163

    Sinong nag gym dito sa Gold's Galleria? Kelangan ko na ng Gym Buddy. 6-9 AM ang work out time ko 3-4 times a week

Sign In or Register to comment.


© Vanilla Keystone Theme 2024