Today coach roach introduced me and Mr.Dalton to this new habit, it is called the Earthquake Drill. This habit will greatly help us when an earthquake hits the area where you are working out as instructed we were ordered to run and hide in the power cage and use the 45lbs plates as our shield just like Captain America this well help us not get hit by falling debris.
Dynamite Warm Up (10-20 hours)
- Egg Rolling
- Air Bending
- Fire Bending
- Water Bending
- Earth Bending
- Fire Drill
- EARTHQUAKE DRILL
Today coach roach introduced me and Mr.Dalton to this new habit, it is called the Earthquake Drill. This habit will greatly help us when an earthquake hits the area where you are working out as instructed we were ordered to run...
Comments
kamusta pala mga damit? andami sigurong di na magamit.
Back to buhat and eating pattern after 2 days of drinking and shit eating though still maintained my protein intake.
Gold's Marikina
Delts/Traps
Seated BB Press
Bar x 15
Bar x 15
75 x 15
95 x 12
115 x 12
125 x 8 / 90 x 17 / 65 x 24
Seated DB Press
35 x 12
40 x 12
45 x 12
50 x 12
Monkey Raises
20 x 15
25 x 12
30 x 12
30 x 12
Cable Side Laterals
11 x 12
11 x 12
11 x 12
11 x 12
Chest Supported Rear Rows
30 x 15
40 x 12
45 x 12
50 x 12
Rev. Cable Cross-Overs
25 x 15
30 x 15
35 x 15
40 x 15 / 35 x 21 / 30 x 29 / 25 x 38 / 20 x 45 / 15 x 52 / 10 x 60
Face Pulls
27.5 x 15
27.5 x 15
27.5 x 15
27.5 x 20 / 22 x 32 / 16.5 x 44 / 11 x 53
DB Shrugs
40 x 15
50 x 15
60 x 15
70 x 15
Hammer Strength Standing Shrugs
90 x 15
140 x 12
160 x 12
180 x 12
Done
300g rice
12oz ribeye steak
4 whole eggs
250ml milk
2 scoops pm7
200g banana
40g oats
96g peanut butter
1 cobra
3.6k cals
16'' unflexed
17'' flexed
morning weight
197lbs
off to hit arms!
Gold's Marikina
Tri's/Bi's
CGBP
Bar x 15
Bar x 15
95 x 15
115 x 15
135 x 10
155 x 8
V-Bar Press-down
71.5 x 15
82.5 x 12
93.5 x 12
104.5 x 12
Rev. Grip Tricep Cable Ext. (Straight Bar)
38.5 x 15
44 x 12
49.5 x 12
55 x 13
Tricep Ext. Machine
45 x 15
55 x 15
70 x 12
85 x 12
Rope Push-down
27.5 x 15
27.5 x 12
27.5 x 12
27.5 x 15 drop up to x 50
EZ Bar Curl
30 x 20
40 x 15
50 x 15
60 x 15
One Arm Preacher Curl Machine
55 x 12
55 x 12
55 x 12
55 x 12 / 45 x 16 / 35 x 20 / 25 x 26 / 20 x 30
One Arm DB Hammer Curls
20 x 15
25 x 12
30 x 12
35 x 12 / 20 x 20
Done
Meal 1:
4 whole eggs
100g rice
5 fish oils
Meal 2:
4oz sirloin steak
100g rice
Meal 3:
4oz sirloin steak
100g rice
Meal 4:
4oz sirloin steak
100g rice
Meal 5:
4oz sirloin steak
100g rice
Post-WO / Meal (?) on rest days
1scoop pm7
Pre-Bed
1 scoop pm7
80g oats
3.6k cals
sad panda
Gold's Marikina
Back
Pull-Ups
BW X 8
BW X 8
BW X 8
BW X 8
Lat Pulldown
190 x 15
205 x 15
220 x 15
235 x 15
CG Lat Pulldown
160 x 15
175 x 15
205 x 15
220 x 15
DB Row (Arc ROM)
35 x 15
40 x 15
50 x 12
60 x 12
Hammer Strength Iso Row (High Seat, Close-Grip, One Hand)
45 x 15
55 x 15
80 x 12
90 x 12
100 x 12
Seated Cable Row (Long Bar)
77 x 15
88 x 15
99 x 15
Stack x 15
V-Bar Straight Arm Pulldown
33 X 15
38.5 x 12
38.5 x 12
38.5 x 12
38.5 x 12 drop set to 40 reps
Face Pull
27.5 x 15
27.5 x 15
27.5 x 15
27.5 x 15
Done
Gold's Marikina
Chest/Tris
Dynamite Warm Up (10-20 hours)
- Egg Rolling
- Air Bending
- Fire Bending
- Water Bending
- Earth Bending
- Fire Drill
Flat DB Press
35 x 15
45 x 12
60 x 12
70 x 10
Incline BB press
95 x 12
105 x 12
115 x 12
125 x 10
Dalt's Supported Dips
BW x 10 - 12
BW x 10 - 12
BW x 10 - 12
BW x 10 - 12
Decline Hammer Strength
110 x 15
140 x 12
140 x 12
160 x 12
Decline DB Flyes
20 x 15
25 x 12
30 x 12
35 x 10
CGBP - phaggot stole our 70lbs bar pota
50 x 15
60 x 15
80 x 8
80 x 7
Tricep Ext. Machine
70 x 12
70 x 12
70 x 12
70 x 12
Done
WTF??lol
Dafuq am I reading? LOL
Air, Water, Fire, Earth bending. kumpelto ung elements ah hahaha
you forgot earthquake drill yatez!
Gold's Marikina
Delts/Traps
Today coach roach introduced me and Mr.Dalton to this new habit, it is called the Earthquake Drill. This habit will greatly help us when an earthquake hits the area where you are working out as instructed we were ordered to run and hide in the power cage and use the 45lbs plates as our shield just like Captain America this well help us not get hit by falling debris.
Dynamite Warm Up (10-20 hours)
- Egg Rolling
- Air Bending
- Fire Bending
- Water Bending
- Earth Bending
- Fire Drill
- EARTHQUAKE DRILL
Seated BB Press
Bar x 20
Bar x 20
65 x 15
85 x 15
95 x 12
115 x 10
135 x 5 lol
Seated DB Press
35 x 12
40 x 12
50 x 12
55 x 10
Monkey Raises
20 x 15
25 x 15
30 x 12
30 x 15
Cable Laterals
11 x 12
11 x 12
11 x 12
11 x 12
Chest Supported Row
35 x 15
40 x 12
45 x 12
50 x 12
Rev. Cable. X-overs
20 x 15
25 x 15
30 x 15
40 x failure + dropset
Face Pulls
33 x 12
33 x 12
33 x 12
33 x failure + dropset
DB Shrugs
40 x 15
50 x 15
60 x 15
70 x 15
Hammer Strength Seated Shrugs
90 x 15
110 x 15
130 x 15
150 x 12
Done
Okay na sana eh... Kapani-paniwala. Kaso...
Hehehe...
10/10
Was that legendary pokemon?
Still have no idea.