10x65lbs
10x80lbs
10x80lbs
1x100lbs (had to stop due to RC pains at the bottom part of the lift:( )
Db side lateral Raises (superset w/ DB front raise)
Side laterals: 10x30lbs, 10x30lbs, 10x35lbs, 12x35lbs
Front Raises: 10x10lbs, 10x10lbs,10x15lbs, 10x15lbs
Cable Face-Pulls
10x120lbs
12x135lbs
10x150lbs
Nagattempt ako max 1RM test ng 155lbs na OHP twice, Unfortunately i can only clear it near the top of my head but never past it. Though ican tell w/ a little bit more of "hard work" i'll be able to press that weight
10x65lbs
10x80lbs
10x80lbs
1x100lbs (had to stop due to RC pains at the bottom part of the lift:( )
Db side lateral Raises (superset w/ DB front raise)
Side laterals: 10x30lbs, 10x30lbs, 10x35lbs, 12x35lbs
Front Raises: 10x10lbs, 10x10lbs,10x15lbs, 10x15lbs
Cable Face-Pulls
10x120lbs
12x135lbs
10x150lbs
Nagattempt ako max 1RM test ng 155lbs na OHP twice, Unfortunately i can only clear it near the top of my head but never past it. Though ican tell w/ a little bit more of "hard work" i'll be able to press that weight
baka next post mo dito maning mani na yan sau sir..:sport:
***I made an attempt to max-out my supposed to be real max in squat w/c is 300lbs and unfortunately i failed i managed to get out of "the hole" halfway but failed to lockout the weight. On my second attemtp tried it on my older closer stance, pagdating sa baba i didn't even bounce at all, it's a sing my hammies and glutes are failing me well that's what ive been working on w/ my assitance exercises. let's hope it pans out well. :P
Well it is, but i used to be stronger way back ng di pa ako GY so medyo disapponted ako sa lahat ng lifts ko lalo na sa DL and squat. I used to do 3-4 reps @ 300lbs (sir milk knows this) and now i can barely make one? Sheesh! oh well i'll just have to work my way up ulit lalo na at bago na ang stance na gamit ko.
thanks pareng red oo naman, eventually dadaan din tayo lahat sa ganitong klaseng "adversity" you'll just have to figure out how to "overcome" them, never let them stop you.
HAHAHA busy man na si Allen ...cutting phase beybiiiii .... abangan natin yan!
wala men ... negative ... walang ninja move ... pero marami crew dun sa hotel na sexy, meron isa nakaka titigan ko pa, kaso nag inquire ako sa kanya about sa wedding package nila ...hahah BOOM!
5x150lbs
3x170lbs
3x190lbs **almost failed on the 3rd rep coz i wobbled a bit due to unstable foothold then lost tightness in may lats w/c compromised my strength sa bottom part ng lift so try ulit**
5x190lbs (w/ better foothold. Easy peasy hehehe) nag back-off pako ng mga 2 reps before failure
NOTE: I actually tried using a bit of "decline" (NOT your normal decline, OK?) and test if would really lessen impact on my shoulder while pressing heavy on a flat bench and guess what it did work. w/ out compromising form and the lift itself.
Dips
BWx10,10,12,12
Hindi nako nakapag DB press dahil ako ay kulang nang onti sa oras medyo naipit na naman ako sa byahe sa MRT kanina bago mag gym hehe but mission accomplished. next week working deload week muna. hehehe
Comments
Warm Up: RC Rotations, Standing Overhead Press: 5x45lbs, 3x60lbs, 1x70lbs
Work Sets
Standing Overhead press
3x90lbs
3x100lbs
5x110lbs
Seated Overhead Press (rear)
10x65lbs
10x80lbs
10x80lbs
1x100lbs (had to stop due to RC pains at the bottom part of the lift:( )
Db side lateral Raises (superset w/ DB front raise)
Side laterals: 10x30lbs, 10x30lbs, 10x35lbs, 12x35lbs
Front Raises: 10x10lbs, 10x10lbs,10x15lbs, 10x15lbs
Cable Face-Pulls
10x120lbs
12x135lbs
10x150lbs
Nagattempt ako max 1RM test ng 155lbs na OHP twice, Unfortunately i can only clear it near the top of my head but never past it. Though ican tell w/ a little bit more of "hard work" i'll be able to press that weight
Ako di ko pa ulit nalampasan 165lb. SANA by the endo of the year 200lbs na 1RM ko.
Di pala sasali OG sa comp this weekend.
@master oo nga feel ko din "konti pa" mamaniin ko ang 150 sa OHP, ah ok kala ko sali si ruel eh at ate lemy eh. pero manonood ka ba?
WU: RC Rotations, BB Squat: 5x110lbs, 3x140lbs, 1x170lbs
Working Sets
BB Squats:
3x195lbs
3x225lbs
5x250lbs
Assitance work
Good mornings
10x120lbs
10x165lbs
10x165lbs
10x185lbs
BB Glute Bridges
10x140lbs
10x185lbs
10x185lbs
10x200lbs
Leg press (upper plate Wide stance)
10x300lbs
10x400lbs
12x500lbs
8x600lbs
***I made an attempt to max-out my supposed to be real max in squat w/c is 300lbs and unfortunately i failed i managed to get out of "the hole" halfway but failed to lockout the weight. On my second attemtp tried it on my older closer stance, pagdating sa baba i didn't even bounce at all, it's a sing my hammies and glutes are failing me
Kaso busy pala ko naglolog na ulit ako ng kinakain ko ahahaha
@allen diyeta ka naba?
wala men ... negative ... walang ninja move ... pero marami crew dun sa hotel na sexy, meron isa nakaka titigan ko pa, kaso nag inquire ako sa kanya about sa wedding package nila ...hahah BOOM!
haha magastos yan! LOL :jd:
01-29-2013 Bench 5/3/1 Week 3
Warm-Up: RC Rotations, BB flat press: 5x80lbs, 3x100lbs, 1x120lbs
Worksets
BB Flat Press
5x150lbs
3x170lbs
3x190lbs **almost failed on the 3rd rep coz i wobbled a bit due to unstable foothold then lost tightness in may lats w/c compromised my strength sa bottom part ng lift so try ulit**
5x190lbs (w/ better foothold. Easy peasy hehehe) nag back-off pako ng mga 2 reps before failure
NOTE: I actually tried using a bit of "decline" (NOT your normal decline, OK?) and test if would really lessen impact on my shoulder while pressing heavy on a flat bench and guess what it did work. w/ out compromising form and the lift itself.
Dips
BWx10,10,12,12
Hindi nako nakapag DB press dahil ako ay kulang nang onti sa oras medyo naipit na naman ako sa byahe sa MRT kanina bago mag gym hehe but mission accomplished. next week working deload week muna. hehehe