Working Sets:
Bb Squats
Set 1: 5x250lbs (parallel)
Set 2: 5x250lbs (parallel)
Set 3: 6x250lbs (parallel)
Set 4 (supposedly): 5x250lbs (Below Parallel and failed at the 4th rep)
Set 4 (deload and still below parallel): 7x230lbs
Machine leg press (wide-stance upper plate setup)
10x2x308lbs
10x2x400lbs
After long sessions of practicing the form (and abit of conditioning as well) of parallel and ATG squats for the past few weeks, i can "almost" now go back to my PR poundages sa squats but long way to go still needs a lot of work. I failed at my 1st 4th set attempt to go below parallel more likely becuase sa pagod and my for gave out a bit early while going down below parallel. but i now know where my maxes are on proper form (i hope it really is proper enough hehehe) no injuries (salamat sa safety pins kahit wala spotter for squats). nag deload na lang for the last set dahil mdyo drained na talaga ako and nasisira ang form ko sa sa 250lbs below parallel. the rest of the exercises went ok though
@buh power cage ung gamit namin sa SWI kasi, may mga bars yun kasi na pwede islip in between nung cage aside dun sa hook para sa OB. AFAIK safety pins ang tawag or i might be wrong hehehe basta yun ang ginagamit ko pangsalo pag ala ako spotter sa squat and BB press and to failure ang laro ko hehehe.
@monch nde nomon but thanks pa rin binaba ko nga yan dati may 10RM PR ako na 271lbs pero nung pinatingnan ko kay master mighty kung parallel ung depth ko at 271 apparently hinde so i had to deload and practice ATG squats and box squats then real parallel squats. actually mas may tendency ako mag ATG instead na parallel kasi mas nawawala actually ung "sobrang tension" sa knees pag ATG and focus more on squeezing my hams and glutes sa pag angat nung BB. :P
Working Sets:
BB Military press
set 1 and 2: 10-12x84lbs
set 3 and 4: 10-12x106lbs
set 5: 7x117lbs
Standing Side lateral raises
Set 1-2: 10-12x20lbs per arm
Set 3-4: 10-12x25lbs per arm
Set 5: 15x30lbs per arm
Bent over rear delt DB raises (one arm)
Set 1: 10-12x30lbs
Set 2: 10-12x35lbs
Set 3-4: 10-15x40lbs
Cable Face pulls
Set 1: 10-12x100lbs
Set 2: 10-12x115lbs
Set 3: 10-12x130lbs
Set 4: 10-12x145lbs
First time kong nag heavy ulit sa shoulders after a long time doing volume. I was a bit surprised na nag improve na poundage ko sa mil press kahit papano dati pahirapan ang 95lbs.
sean nalewanyj majority pero minodify ko into a 5 day split sa tulong ng apprenticeship w/ sir milk hehehe. tapos every now and then nagcoconditioning workouts ako sa tulong naman ni master mighty para lumakas ung mga compound exercises ko like nung DL and Squats hehehe. sus mani lang sayu humabol buh, mas malakas ka pa nga sakin magbuhat eh.
hindi ko kaya magsquat ng ganyan kabigat...heaviest ko sa GG 130-140+OB eh..hindi pa yun atg...iinggit nga ko dun sa mas heavy pa skin tpos atg pa..pero mas pogi lang ako kesa kanila...
well yung squat di pako tapos dun madami pako aayusin same thing sa DLs hehe... oo naman walang tatalo sa gandang lalake mo kaya ka nakakalaboso eh?? habulin ka kasi Wahahaha!
Reversed grip Cable Pulldowns
Set 1-4: 10-15x100lbs
Happy w/ the workout today finally some new PRs hehehe. The Closed grip press was actually a not so close grip kind becuase if I make my grips to close i feel that i'm no hitting my tris instead i'm hurtign my elbows so i had to adjust it a bit wider. I somehow managed to add aleast 2.5 lbs on my straight bar curls this week (i know not much but its still a progress nonetheless for me it's difficult to add poundage sa iso exercises after all :P). I was suprised though dun sa preacher DB curls, i remember 2 weeks ago, labas na ugat ko mag complete ng 10 reps sa 25lb DB and now i managed 12 reps on it so I thought let's "try" to squeeze at least 8 reps on 30lbs (w/c i only thought i could make 5 in reality). hehehe.
ahahaha... yoko nga "nene" is mine alone! LOL! (DS selfish at assuming :P). hehehe sumimple lang naman ako ngayon ko lang nakita si nene since last week hehehe. dagdag inspirasyon lang and motivation hehehe.
ahahaha... yoko nga "nene" is mine alone! LOL! (DS selfish at assuming :P). hehehe sumimple lang naman ako ngayon ko lang nakita si nene since last week hehehe. dagdag inspirasyon lang and motivation hehehe.
maganda iyan!!! ma motivate ka magbuhat ng mabigat kasi may chicks wahehehehheeh
Comments
Warmup: RC rotations, BB squats 10x2x150lbs
Working Sets:
Bb Squats
Set 1: 5x250lbs (parallel)
Set 2: 5x250lbs (parallel)
Set 3: 6x250lbs (parallel)
Set 4 (supposedly): 5x250lbs (Below Parallel and failed at the 4th rep)
Set 4 (deload and still below parallel): 7x230lbs
Machine leg press (wide-stance upper plate setup)
10x2x308lbs
10x2x400lbs
Standing Calf Raise machine: 12-15x220lbs
Seated Calf raise: 12-15x2x200lbs
Seated Leg curls: 8-12x4x100lbs
After long sessions of practicing the form (and abit of conditioning as well) of parallel and ATG squats for the past few weeks, i can "almost" now go back to my PR poundages sa squats but long way to go still needs a lot of work. I failed at my 1st 4th set attempt to go below parallel more likely becuase sa pagod and my for gave out a bit early while going down below parallel. but i now know where my maxes are on proper form (i hope it really is proper enough hehehe) no injuries (salamat sa safety pins kahit wala spotter for squats). nag deload na lang for the last set dahil mdyo drained na talaga ako and nasisira ang form ko sa sa 250lbs below parallel. the rest of the exercises went ok though
@monch nde nomon but thanks pa rin binaba ko nga yan dati may 10RM PR ako na 271lbs pero nung pinatingnan ko kay master mighty kung parallel ung depth ko at 271 apparently hinde so i had to deload and practice ATG squats and box squats then real parallel squats. actually mas may tendency ako mag ATG instead na parallel kasi mas nawawala actually ung "sobrang tension" sa knees pag ATG and focus more on squeezing my hams and glutes sa pag angat nung BB. :P
At alin naman ang grabe dun @buh? :P
gusto ko din tlaga ma-achieve yang ATG na yan kahit mga 251lbs lang...hay..
buh<--ayaw tlaga patalo..nyahahaha
anlinis linis ko...awww
Awwww!!!
sobrang cheesy!!
WU: RC Rotations
Working Sets:
BB Military press
set 1 and 2: 10-12x84lbs
set 3 and 4: 10-12x106lbs
set 5: 7x117lbs
Standing Side lateral raises
Set 1-2: 10-12x20lbs per arm
Set 3-4: 10-12x25lbs per arm
Set 5: 15x30lbs per arm
Bent over rear delt DB raises (one arm)
Set 1: 10-12x30lbs
Set 2: 10-12x35lbs
Set 3-4: 10-15x40lbs
Cable Face pulls
Set 1: 10-12x100lbs
Set 2: 10-12x115lbs
Set 3: 10-12x130lbs
Set 4: 10-12x145lbs
First time kong nag heavy ulit sa shoulders after a long time doing volume. I was a bit surprised na nag improve na poundage ko sa mil press kahit papano dati pahirapan ang 95lbs.
nice to hear improvements everytime you update your journal..
maghintay ka..ahahaha
ayaw paawat tlaga ni buh..nyahahaa
WU: RC Rotations
BICEPS:
Straight Bar BB Curls:
Set 1-2: 10x65lbs
Set 3: 12x70lbs
Set 4: 15x75lbs (PR)
DB One-arm preacher Curls
Set 1-2: 10x20lbs
Set 3: 12-25lbs
Set 4: 12-30lbs (PR)
Alternate DB Hammer Curls
Set 1-3: 10-12x40lbs
Set 4: 10x45lbs (PR)
Machine preacher 21's
set 1-4: 21x50lbs (PR i used to do 40lbs on this :P)
TRICEPS
Closed-Grip EZ Bar press
set 1-4: 10-15x80lbs
Cable Rope Pushdowns
Set1: 10x85lbs
Set2-3: 10-12x100lbs
Set4: 12x115lbs
Reversed grip Cable Pulldowns
Set 1-4: 10-15x100lbs
Happy w/ the workout today finally some new PRs hehehe. The Closed grip press was actually a not so close grip kind becuase if I make my grips to close i feel that i'm no hitting my tris instead i'm hurtign my elbows so i had to adjust it a bit wider. I somehow managed to add aleast 2.5 lbs on my straight bar curls this week (i know not much but its still a progress nonetheless for me it's difficult to add poundage sa iso exercises after all :P). I was suprised though dun sa preacher DB curls, i remember 2 weeks ago, labas na ugat ko mag complete ng 10 reps sa 25lb DB and now i managed 12 reps on it so I thought let's "try" to squeeze at least 8 reps on 30lbs (w/c i only thought i could make 5 in reality). hehehe.
At 85lbs poundage
Romanian Deadlifts x6
Bent-Over Rows x6
Shrugs x6
Hang-cleans, Military press, Front Squat (all were done in succession for 1 rep) x6
10 mins HIIT Stationary Bike (40 secs moderate speed low resistance, 20 secs "all-out" speed, high resistance)
*while doing HIIT on the bike a lil bit of "oogle" time kay nene ulit while she was doing DB lunges and front squats nyahahah :P*
wow tol share mo naman yang oogle time na iyan wahehehhehehe
maganda iyan!!! ma motivate ka magbuhat ng mabigat kasi may chicks wahehehehheeh