Scoliosis Ni kulafu25

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Comments

  • kulafu25kulafu25 Posts: 292
    oo nga po sir DS, eto medyo bumabalik balik na kahit papaano. Pero paunti unti muna ulit, mahirap magmadali...cheersOctober 26, 2013

    Current weight : 76Kg

    Weight of the bar included ( 20 lbs )

    WO:

    Squats:
    120x12
    170x8
    200x5
    220x3

    Leg Press:
    250x12
    300x10
    400x8

    Lying leg curl:
    30x12x2
    40x8

    Leg Press calf raise:
    200x20x2

    Arnold Press:
    20x12x2
    25x10
    30x8

    Rear/Front/ Side laterals

    DB shrugs:
    45x12x3

    BB shrugs:
    90x15
    130x12x2

    Upright row:
    40x15
    50x10
    50x8



    October 28, 2013

    Weight of the bar included ( 20lbs )

    WO:

    BP:
    90x12
    100x12
    110x8x2
    135x8

    Dips:
    BWx10
    BWx7x3

    Incline BP:
    80x8x3

    Incline db press:
    20x12
    25x10x2
    30x8

    Incline DB flye:
    15x12
    20x8x2
    20x5

    Skullcrusher:
    30x8
    20x15x2
    30x8

    Cable Pushdown ( rope )
    30x8
    20x12x2
    20x15


    October 30, 2013

    weight of the bar included (20 lbs)

    WO:

    DL:
    130x12
    170x8
    200x4
    220x4
    240x2

    BB Row:
    90x12
    100x8
    120x5
    120x6

    WG Pulldown:
    80x12
    90x10
    100x8

    UG Pulldown:
    90x10
    100x8
    110x8

    Seated Cable row:
    100x12
    110x8x2

    Kroc Row:
    45x8
    50x8x2

    BB Curl:
    60x12x2
    60x8

    Hammer Curl:
    10x10
    15x10
    20x6

    Preacher Curl:
    30x10
    30x7
    30x10

    :yahoo:
  • kulafu25kulafu25 Posts: 292
    November 16, 2013

    Update lang muna, hindi na nakakapaglog ng mga lifts sa dami ng ginagawa sa office..=)

    W.O. ( weight of the bar included )

    Squats:
    120x12
    170x8
    200x8
    220x5

    Leg Press:
    300x12
    350x12x2
    400x8

    Lying Leg Curl:
    30x12
    35x12x2

    Leg Press Calf Raise:
    350x20x3

    Arnold Press:
    25x12
    30x12
    30x8x2

    Rear Laterals:
    15x12x3

    Upright Row:
    50x12x3

    BB Shrugs:
    130x12
    130x15x2

    DB Shrugs:
    45x15
    50x15x2

    Done! =)


    November 19, 2013

    Current Weight: 76.4 Kg

    W.O. ( weight of the bar included )

    DL
    120x12
    140x8
    170x8
    200x5
    220x5

    BB Row:
    90x12
    110x8
    120x7x2

    WG Pulldown:
    90x10x3
    70x12

    Seated Cable Row:
    70x12
    90x12x3

    Skull Crusher:
    40x15x3

    CGBP:
    80x15x2
    90x12

    Cable Extension:
    30x15x3

    DONE! =)
  • kulafu25kulafu25 Posts: 292
    Update:

    December 4, 2013

    Current Weight: 75.5Kg

    (weight of the bar included)

    WO:

    DL:
    120x10
    140x8
    170x8
    200x7
    220x4
    240x1 - try lang kung kaya ko na ulit

    BB Row:
    70x15
    90x12
    120x8x2

    Chinups/Pull-ups
    BW x 4 sets

    Kroc Row:
    25x15
    50x8x2

    Skull Crusher:
    40x15
    50x12x3

    CGBP:
    90x12
    100x10
    110x8
    120x8

    Cable Ext:
    30x12x3

    Done! =)
  • Masala MakerMasala Maker Posts: 476
    Good job man! Nakabalik ka na! Stronk!
  • kulafu25kulafu25 Posts: 292
    Salamat sir MM, paunti unti lang basta may progress...=)
  • kulafu25kulafu25 Posts: 292
    December 11, 2013

    Current Weight: 75.5Kg

    WO:

    DL:
    120x12
    140x12
    170x8
    200x5
    220x4

    BB Row:
    90x12
    100x10
    120x8
    130x6

    Chin-ups/Pull-ups:
    BW x 4 sets

    Kroc Row:
    30x12
    40x10
    50x8

    Skull crusher:
    50x12x2
    50x10
    50x12

    CGBP:
    90x12
    100x10
    110x10
    120x5

    Done!
  • kulafu25kulafu25 Posts: 292
    Happy Belated New Year sa lahat! kahapon lang ulit nakapagnet...=)
  • kulafu25kulafu25 Posts: 292
    For record purpose only:

    Feb. 6, 2014

    Cholesterol level: 217
    Sugar level: normal
    Scoliosis: 16 degrees
  • kulafu25kulafu25 Posts: 292
    Feb 4 2014

    Current Weight: 74.5Kg

    W.O.: ( weight of the bar included )

    Stretching/Abdominal workout for warmup

    Pullup:
    BWx5x4

    Arnold Press:
    30x12x3
    40x4x2
    20x15

    Rear Laterals/Upright Row:( superset )
    10x15
    15x12
    10x12x3
    60x12x3
    70x12

    Side/Front Laterals: (superset)
    10x10x4/ 10x10x4

    BB Shrug
    130x12x4

    Done


    Feb. 6, 2014

    W.O: (weight of the bar included)

    Stretching

    Chinups:
    BWx8x3

    Squats:
    120x12
    140x10
    170x8
    200x6
    220x5
    160x8


    Leg Press:
    300x12
    350x12
    400x8x2

    Leg press Calf raise:
    400x20x4

    Lying Leg Curl:
    30x12
    35x12
    40x10
    40x8

    Leg Extension:
    70x12x4

    Ito na lang ata ang limit ko sa squats, hindi na ako nakausad..
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