Heretic's chaotic diurnalis
Heretic
Posts: 78
Name: KG
Height: 5'5" - 5'6"
Weight: 180lbs
Today's workout:
Dumbell incline press (4lb bars):
54lbs per hand x 5 reps
64lbs per hand x 5 reps
81.5lbs per hand x 5 reps
100.25lbs per hand x 8 reps
90.25lbs per hand x 12 reps
Dumbell incline power flyes:
61.5lbs per hand x 10 reps
54lbs per hand x 12 reps
At this point, my left wrist is killing me so I have to move flat pressing to another session. It doesn't help the fact that I also have a broken right toe. Placing the dumbells on my knees and then kicking them upwards can be quite the chore lol.
Overhead ez-bar extensions (12lb bar):
102lbs x 10 reps
89.5lbs x 12 reps
Lateral raises:
34lbs per hand x 20 reps
36.5lbs per hand x 15 reps
Height: 5'5" - 5'6"
Weight: 180lbs
Today's workout:
Dumbell incline press (4lb bars):
54lbs per hand x 5 reps
64lbs per hand x 5 reps
81.5lbs per hand x 5 reps
100.25lbs per hand x 8 reps
90.25lbs per hand x 12 reps
Dumbell incline power flyes:
61.5lbs per hand x 10 reps
54lbs per hand x 12 reps
At this point, my left wrist is killing me so I have to move flat pressing to another session. It doesn't help the fact that I also have a broken right toe. Placing the dumbells on my knees and then kicking them upwards can be quite the chore lol.
Overhead ez-bar extensions (12lb bar):
102lbs x 10 reps
89.5lbs x 12 reps
Lateral raises:
34lbs per hand x 20 reps
36.5lbs per hand x 15 reps
Comments
like he said! hehehe!
Strength doesn't Matter,Size does Matter
" Quality over Quantity "
@ OP
nice progress sa lifts sir
talaga sir? parang both strength and size matters. IMO
@ts
nice lifts sir!
Pull-ups:
Bodyweight 3, 4, 5 reps
W/ 10lb plate 8 reps
W/ 5lb plate 10 reps
Bodyweight 12 reps
Dumbell Curls:
34lbs per hand x 10 reps
30.25lbs x 12 reps
27.75lbs x 15 reps
Naalala ko tuloy nung lurker pa lang ako sa www.bodybuilding.com. Usong-uso yung "squats for big arms" & "it's all in teh compoundz brah." Na-stuck tuloy sa 12.5"-13" braso ko dati lol. Hirap maghabol ugh.
Rear delt raise:
27.75lbs x 20 reps
30.25lbs x 15 reps
Nag-click yung left shoulder ko. Old injury kaya tigil na muna.
hehehe! same here, nakita ko din ung squats for big arms na yan dati. ni research ko lang ung igf-1 noon kaya ko na gets.
btw, great job with your pull-ups. lakas din makatulong sa pagpapalaki biceps nyan. :cool:
+1 with nikks, strength and size does matter
@heretic
nice one bro! lupet!
Naglalabasan na ang matitindi sa pbb! nice
Rope face pull:
30lbs x 20 reps
40lbs x 15 reps
Dumbell row:
55.25lbs per hand x 5 reps
69lbs x 5 reps
82.75lbs x 5 reps
104lbs x 10 reps
91.5lbs x 12 reps
Nakakapisat pala ng dibdib ang rows kapag sa bench ginawa lol.
Hammer Curl:
34lbs per hand x 10 reps
30.25lbs x 12 reps
27.75lbs x 15 reps
Rear delt raise:
27.75lbs x 20 reps
30.25lbs x 15 reps
^paki click nalang yung link ..pero kung kumakain kayo eh wag nyo po i-view...
Bumubuti na yung broken toe ko. Tumitigil na kahit papaano yung pagdugo pero sumisirit pa rin kapag may pressure.
Chest (clavicular pec focus)/tris/lateral delts
Dumbell incline press (4lb bars):
54lbs per hand x 5 reps
66.5lbs per hand x 5 reps
81.5lbs per hand x 5 reps
101.5lbs per hand x 9 reps
91.5lbs per hand x 13 reps
Mas mabigat ng 1.25lbs per hand yung nadagdag pero mas comfortable sa wrists kapag balanse kaya nakapagpasingit pa ng tig-isang rep sa working sets. Habang patagal nang patagal unti-unti kong nararamdaman yung pressure kapag mabigat ng kahit 1.25lbs lang ang isang side ng dumbell.
Dumbell incline power flyes:
62.75lbs x 10 reps
55.25lbs x 12 reps
Overhead ez-bar extensions (12lb bar):
104.5lbs x 8 reps
92lbs x 9 reps
Wala masyadong carryover yung lakas ko sa presses kapag overhead extension & vice versa pero ramdam ko sa long head ng triceps. Malamang i-retain ko muna yung weight at magdagdag ng reps sa susunod.
Lateral raises:
35.25lbs x 18 reps
36.5lbs x 16 reps
29lbs x 20 reps
Maayos yung ritmo sa 10 reps pero kinapos lol. Same weight muna sa susunod.
kiddin' aside @TS naka tsinelas ka lang nyan nung maaksidente?
Kayang-kaya mo yan. 67" lang kasi ang reach ko kaya maikli lang ang bar path lol.
Salamats. Nabagsakan kasi ng lata ng pintura tapos yung kanto pa ang tumama.
Oo. Nabagsakan ng kanto ng lata ng pintura.
condolence brod.
Ok lang 'dre. No worries.
Pull-ups:
Bodyweight 4, 5, 6 reps
w/ 12.5lbs 9 reps
w/ 7.5lbs 11 reps
Bodyweight 15 reps
Medyo nagulat ako na tumaas ng 3 reps yung bodyweight PR ko kahit huli ko syang ginawa. Sana hindi tsamba lol.
Dumbell Curls
35.25lbs per hand x 10 reps
31.5lbs x 12 reps
29lbs x 15 reps
Rear delt raise:
29lbs x 20 reps
31.5lbs x 15 reps
26.5lbs x 20 reps
Hay salamat, malapit-lapit na ring magpang-abot yung curls ko sa raises.
gains din yan.. grip & strength! hehehe!
keep it up! lapad na likod mo heretic, pwede na mag landing eroplano.
Lekat, workout muna.
Chest/tris/lateral delts
Dumbell flat press (4lb bars):
54lbs per hand x 5 reps
67.75lbs x 5 reps
82.75lbs x 3 reps
95.25lbs x 3 reps
102.75lbs x 8 reps (left), 7.5 reps (right)
92.75lbs per hand x 12 reps (left), 11 reps (right)
Hinabaan ko nang kaunti yung warmup kasi parang medyo "malamig" yung strength ko sa kanang triceps. Sa bandang mga huling reps, hirap akong itulak siya.
Dumbell flat power flye:
64lbs x 10 reps (left), 9 reps (right)
56.5lbs x 12 reps (left), 11 reps (right)
Push-ups
Pagdating sa 17th rep nangangatog na yung kanang braso ko. Mukhang wala talaga sa ayos ngayon lol. Wala munang isolation sa triceps baka kung mapaano pa.
Lateral raise:
35.25lbs x 20 reps
36.5lbs x 18 reps
29lbs x 20 reps
AHAHAHHAHA!!!!
Rope face pull:
30lbs x 20 reps
40lbs x 15 reps
Dumbell row:
55.25lbs per hand x 5 reps
70.25lbs x 5 reps
84lbs x 5 reps
105.25lbs x 9 reps
92.75lbs x 12 reps
Hammer Curl:
35.25lbs per hand x 10 reps
31.5lbs x 12 reps
29lbs x 13 reps
Rear delt raise:
27.75lbs x 22 reps
30.25lbs x 17 reps
25.25lbs x 20 reps