Sige bro sabihan mo lang ako. Pero tama ka sabi nga, you can't serve two masters at the same time. May isa ka talaga na i-sacrifice in order to achieve one of them.
Today is DODO-day! at kakabalik lang from rest-week :P
WU sets: flat BB press 12x3 85lbs
Working sets:
Flat BB press 10-12x4@140lbs
Inclined BB press 10-12x4@120lbs
Declined BB press 10-12x4@140lbs
Machine Vertical Flys (supposedly this is DB flys pero bigla dumami tao sa gym kaya wala ako magamit na inclined bench so I modified the grip na lang sa machine) 10-12x4@100lbs
Bent-over cross overs (cancelled dahil sangkaterbang tao ang nakapila sa cable machine at mdyo kinapos sa oras Hmpft! )
wala ako prob kung alternate kaya lang puro "swapang" kasi andun sa cable machine kanina na matagal ko na nakikita dun sa gym namin. so kanila na lang ang cable machine hanap ako ibang alternative na workout hehehe.
Nagtry ako sundin ung tabata protocol sa bike pro nde muna ung "super" intense and darn nahilo ako nung last 2 intervals (last minute of the 8 mins) hehehe.
yeah mdyo modified na sya kasi nde masyado responsive ung shoulders ko sa heavy so i shifted sa volume training, tapos ung arm workouts ko semi-heavy and volume pa din halos hehehe. then the rest heavy lifts pa din lalo na sa Squats and DLs.
ahahaha uu si five pounder LOL! morelikely 6pm andun nako, nasa labas na kasi ako ng hapon pa lang so dederecho nko dun after ng errands ko sa hapon hehehe.
yun na ang additional alias mo, yung tipong pag tinawag ka sa ring "weighing 5........ (uhmmmm....) pounds! yes and I mean 5 POUNDS! Noobie21!!!!" ROFL XD
Comments
WU sets: flat BB press 12x3 85lbs
Working sets:
Flat BB press 10-12x4@140lbs
Inclined BB press 10-12x4@120lbs
Declined BB press 10-12x4@140lbs
Machine Vertical Flys (supposedly this is DB flys pero bigla dumami tao sa gym kaya wala ako magamit na inclined bench so I modified the grip na lang sa machine) 10-12x4@100lbs
Bent-over cross overs (cancelled dahil sangkaterbang tao ang nakapila sa cable machine at mdyo kinapos sa oras Hmpft! )
I shall return na lang (next week?) LOL!
WU sets: BB Squats 10x3@150lbs
BB Squats
8-10x2@ 216lbs
8-10x2@ 260lbs
Leg press
8-10x4@330lbs
Seated leg curls
8-10x4@100lbs
Rope Crunches (cable machine)
12-15x2@160lbs
12-15x2@175lbs
12-15x1@190lbs
Nagtry ako sundin ung tabata protocol sa bike pro nde muna ung "super" intense and darn nahilo ako nung last 2 intervals (last minute of the 8 mins) hehehe.
Standing BB Military press 10x10 @ 62-84lbs max
Standing Side laterals 10-12x5 @20-25lbs
Seated side laterals 10-15x5 @10-15lbs
Seated Bent-over rear delt raise 10-15x5 @20-25lbs
Upper Rotary Machine (for rear delts) 10-12x4 @70lbs
DB Shrugs 12-15x5 @85lbs
first time ko sumubok ng facepulls and i think nde ko pa makuha ang matinong form, i'll try figuring out the proper form next training session. hehehe