did a weigh in yesterday... 155 lbs! :yahoo: 20 more lbs to go pra s target!!! hehehe..
**EVERY WORKOUT - WAIST (3x Up to Failure)
Incline Sit-up
Weighted Side Bend
Vertical/Incline Leg-Hip Raise
DAY 1 - CHEST AND BICEPS (Last set up to failure)
BB Press - 3x4-6reps max weight
DB Press - 3x4-6reps max weight
Incline BB Press - 3x4-6reps max weight
Incline DB Press - 3x4-6reps max weight
Decline BB Press - 3x4-6reps max weight
Decline DB Press - 3x4-6reps max weight
DB Flyes - 3x8-10reps
Pec Deck - 3x8-10reps
BB Curl - 3x6-8reps max weight
2 DB Curl - 3x6-8reps max weight
Preacher Curl - 3x6-8reps max weight
Reverse Curl - 3x6-8reps max weight
DB Hammer Curl - 3x6-8reps max weight
DB Wrist Curl - 3x6-8reps max weight
**WAIST
DAY 2 - BACK AND TRICEPS (Last set up to failure)
Lat Pulldown Wide - 3x6-8reps max weight
Rear Pulldown Wide - 3x6-8reps max weight
Close Grip Pulldown - 3x6-8reps max weight
Cable Row - 3x6-8reps max weight
Close Grip BB Press - 3x6-8reps max weight
BB Pullover - 3x6-8reps max weight
BB Rows - 3x6-8reps max weight
DB Rows - 3x6-8reps max weight
Deadlift 3x6-8reps max weight
Shrugs - 3x6-8reps max weight
Lying BB Extension - 3x6-8reps max weight
DB Extension - 3x6-8reps max weight
Cable Bent-over Extension - 3x6-8reps max weight
Cable Pushdown - 3x6-8reps max weight
Dips - 3x-Up to Failure
**WAIST
DAY 3 - SHOULDER AND LEGS (Last set up to failure)
Military Press - 3x4-6reps max weight
DB Shoulder Press - 3x4-6reps max weight
Behind Neck Press - 3x4-6reps max weight
DB Arnold Press - 3x6-8reps max weight
Side Raise - 3x6-8reps max weight
Front Raise - 3x6-8reps max weight
BB Upright Rows - 3x6-8reps max weight
Lateral Raise - 3x6-8reps max weight
Rear Lateral Raise - 3x6-8reps max weight
Squat/Leg Press - 3x6-8reps max weight
Lunges - 3x6-8reps max weight
Leg Extension - 3x6-8reps max weight
Calf Raise - 3x6-8reps max weight
Leg Curl - 3x6-8reps max weight
**WAIST
sabayan mo yun Z's brothers...malaki matutulong syo nun sa lahat ng bagay..kelangan mo lang ibalanse buhay mo..ahahaha
d b balanse buhay koh? :undecided: wahahaha.. gus2 ko nga sna sumabay s mga Z's.. kaso opposite directions uwian nmin eh.. cla kc mgkasama hnggng s pg2log eh.. hmp!!! hehehe.. peace mga brader!!!
DAY 1 - CHEST AND BICEPS day khpon.. alis muna sa up-to-failure...
BB Press - 5x5 160lbs
DB Press - 5x5 60lbs each
Incline BB Press - 5x5 140lbs
Incline DB Press - 5x5 50lbs each
Decline BB Press - 5x5 160lbs
Decline DB Press - 5x5 60lbs each
Pec Deck - 5x8 120lbs
BB Curl - 5x8 60lbs
2 DB Curl - 5x8 30lbs each
tas workout n ng abs..
k2kuha ko lng nung template pra s loading ng 5x5.. langya, me computation p pla un! :huh: lol.. d nyo nman cnbi mga brader Zs.. hehe.. bka ung Max OT meron dn, penge nman copy.. at chaka ano b ms adviseable s kin between the two?
aww.. un lng.. hindi man kapatid.. parallel lng .. niconfirm ko p ky brader Zane ung ATG bgo ako ngreply.. jargon eh.. hehehe.. "Ass to grass".. me bgo ako ntutuhan ah..
at saka max plng un s 5 reps, pra s computation ng 5x5.. mas mbaba nman na dun ung actual pg start ko next week db? makaputol litid n kya un.. lol...
mas malakas ka pa nga mag squat kesa skin eh..ako 90-100kg lang tapos parallel lang din..80kg siguro kaya ko ng atg...plus OB pala yun..kapag OB isinasama daw kasi dapat sa computation...
ms mbuti b ung ATG kesa parallel lng? never p kc ako nkpag ATG since ngstart ako mgworkout.. d dn inadvise s kin noon.. kc kung un ung mas proper, iaadjust ko ung load cyempre.. malamang bagsak to 100lbs yn.. wahahaha..
mas recommended yung atg kasi less strain sa knees..iyoutube mo yung proper squat makikita mo..
salamat s comment kapatid.. c brader Zane kc d mkcomment s kin ng ayos re squat kc gifted cya s lower body eh.. hehehe.. so d cya ngssquat tas c brader Zack nman frustration dn ang lower body, so same lng kmi.. hehe..
anyway, ngATG ako khpon after ng conversation ntin, napaaga ng 1 day, d kc ako npakali wahaha..
Conclusion: Mas less nga strain s knees kc relaxed cya pg fully bent.. although mas mbigat bumalik s standing position, pro ms ok prin.. at dhil jan, eto n ang mga max ko pra s 5x5 next week... weights excluding OB, just the actual plate load
Week 1, Day 2 ng 5x5
Max ng 90lbs s squat, 115lbs s incline, 160lbs s deadlift.. 4 sets, 5 reps each.. tas situps lng.. k2panibago!!! huh prang wala lng compared s dting program.. hehe.. malaman s 3rd day pg dami ng sets at reps.. lol
Comments
yes sir, thanks! courtesy of Zane & Zack.. not once ko p nga lng naisuot kc mejo wlang karapatan eh.. hehehe..
png ilan n nga bah to? hehehe..
uu nga eh.. nigagawa ko ngang goal ung lapad ng braso ng mga Z's.. hehehe.. mgk2team p nman kc s work, kya plgi ko nki2ta..
**EVERY WORKOUT - WAIST (3x Up to Failure)
Incline Sit-up
Weighted Side Bend
Vertical/Incline Leg-Hip Raise
DAY 1 - CHEST AND BICEPS (Last set up to failure)
BB Press - 3x4-6reps max weight
DB Press - 3x4-6reps max weight
Incline BB Press - 3x4-6reps max weight
Incline DB Press - 3x4-6reps max weight
Decline BB Press - 3x4-6reps max weight
Decline DB Press - 3x4-6reps max weight
DB Flyes - 3x8-10reps
Pec Deck - 3x8-10reps
BB Curl - 3x6-8reps max weight
2 DB Curl - 3x6-8reps max weight
Preacher Curl - 3x6-8reps max weight
Reverse Curl - 3x6-8reps max weight
DB Hammer Curl - 3x6-8reps max weight
DB Wrist Curl - 3x6-8reps max weight
**WAIST
DAY 2 - BACK AND TRICEPS (Last set up to failure)
Lat Pulldown Wide - 3x6-8reps max weight
Rear Pulldown Wide - 3x6-8reps max weight
Close Grip Pulldown - 3x6-8reps max weight
Cable Row - 3x6-8reps max weight
Close Grip BB Press - 3x6-8reps max weight
BB Pullover - 3x6-8reps max weight
BB Rows - 3x6-8reps max weight
DB Rows - 3x6-8reps max weight
Deadlift 3x6-8reps max weight
Shrugs - 3x6-8reps max weight
Lying BB Extension - 3x6-8reps max weight
DB Extension - 3x6-8reps max weight
Cable Bent-over Extension - 3x6-8reps max weight
Cable Pushdown - 3x6-8reps max weight
Dips - 3x-Up to Failure
**WAIST
DAY 3 - SHOULDER AND LEGS (Last set up to failure)
Military Press - 3x4-6reps max weight
DB Shoulder Press - 3x4-6reps max weight
Behind Neck Press - 3x4-6reps max weight
DB Arnold Press - 3x6-8reps max weight
Side Raise - 3x6-8reps max weight
Front Raise - 3x6-8reps max weight
BB Upright Rows - 3x6-8reps max weight
Lateral Raise - 3x6-8reps max weight
Rear Lateral Raise - 3x6-8reps max weight
Squat/Leg Press - 3x6-8reps max weight
Lunges - 3x6-8reps max weight
Leg Extension - 3x6-8reps max weight
Calf Raise - 3x6-8reps max weight
Leg Curl - 3x6-8reps max weight
**WAIST
Thanks brader.. lapit ng unti s goal, pro still more pump.. pump.. pump.. to go hehehe..
d b balanse buhay koh? :undecided: wahahaha.. gus2 ko nga sna sumabay s mga Z's.. kaso opposite directions uwian nmin eh.. cla kc mgkasama hnggng s pg2log eh.. hmp!!! hehehe.. peace mga brader!!!
dmo na mapaghihiwalay mga yun..
uu nga ser eh.. mejo mabagal lng.. am considering changing programs.. to Max OT, advise ni brader Zane..
BB Press - 5x5 160lbs
DB Press - 5x5 60lbs each
Incline BB Press - 5x5 140lbs
Incline DB Press - 5x5 50lbs each
Decline BB Press - 5x5 160lbs
Decline DB Press - 5x5 60lbs each
Pec Deck - 5x8 120lbs
BB Curl - 5x8 60lbs
2 DB Curl - 5x8 30lbs each
tas workout n ng abs..
k2kuha ko lng nung template pra s loading ng 5x5.. langya, me computation p pla un! :huh: lol.. d nyo nman cnbi mga brader Zs.. hehe.. bka ung Max OT meron dn, penge nman copy.. at chaka ano b ms adviseable s kin between the two?
Bench - 150lbs
Deadlift - 170lbs
Squat - 200lbs
Weighted Hypers 45 degrees - 80lbs
Weighted Incline Situps - 50lbs
Bukas for Incline Bench and Row nman..
aww.. un lng.. hindi man kapatid.. parallel lng .. niconfirm ko p ky brader Zane ung ATG bgo ako ngreply.. jargon eh.. hehehe.. "Ass to grass".. me bgo ako ntutuhan ah..
at saka max plng un s 5 reps, pra s computation ng 5x5.. mas mbaba nman na dun ung actual pg start ko next week db? makaputol litid n kya un.. lol...
ms mbuti b ung ATG kesa parallel lng? never p kc ako nkpag ATG since ngstart ako mgworkout.. d dn inadvise s kin noon.. kc kung un ung mas proper, iaadjust ko ung load cyempre.. malamang bagsak to 100lbs yn.. wahahaha..
salamat s comment kapatid.. c brader Zane kc d mkcomment s kin ng ayos re squat kc gifted cya s lower body eh.. hehehe.. so d cya ngssquat tas c brader Zack nman frustration dn ang lower body, so same lng kmi.. hehe..
anyway, ngATG ako khpon after ng conversation ntin, napaaga ng 1 day, d kc ako npakali wahaha..
Conclusion: Mas less nga strain s knees kc relaxed cya pg fully bent.. although mas mbigat bumalik s standing position, pro ms ok prin.. at dhil jan, eto n ang mga max ko pra s 5x5 next week... weights excluding OB, just the actual plate load
Bench - 150lbs
Deadlift - 170lbs
Full Squat (ATG) - 130lbs
Incline - 120lbs
Row - 140lbs
Max ng 90lbs s squat, 115lbs s incline, 160lbs s deadlift.. 4 sets, 5 reps each.. tas situps lng.. k2panibago!!! huh prang wala lng compared s dting program.. hehe.. malaman s 3rd day pg dami ng sets at reps.. lol
squat atg - 125lbs
bench - 140lbs
row - 130lbs
incline - 115lbs
deadlift - 160lbs
weighted dips - 3x8 40lbs, hirap mgipit ng db s calf ah.. hehe..
bb curls - 3x8 70lbs
weighted situps - 4 50lbs, failure
weighted hypers - 2 40lbs, failure
tricep extension - 3x8 60lbs
:bench:
squat atg - 125lbs
bench - 140lbs
row - 130lbs
incline - 115lbs
deadlift - 160lbs
weighted dips - 3x8 60lbs
bb curls - 3x8 70lbs
weighted situps - 4 50lbs, failure
weighted hypers - 2 60lbs, failure
tricep extension - 3x8 60lbs
same lng mostly ng week 1 aside s weighted dips.. dpat kc me 1 pound n plates eh.. hehehe
good sugggestion brader.. hehehe.. kung pwede nga lng ba eh.. pra hindi round up o round down ung load..
squat atg - 130lbs
bench - 145lbs
row - 140lbs
incline - 120lbs
deadlift - 170lbs
weighted dips - 3x8 60lbs
bb curls - 3x8 70lbs
weighted situps - 4 50lbs, failure
weighted hypers - 2 60lbs, failure
tricep extension - 3x8 60lbs
did a weigh-in before workout, 159lbs :yahoo: