Straight bar Pressdown - 60x16,100x8,60x16 (no rest and considered 1set) did 3.
V-bar Cable Overhead Ext. - 100x12, 100x12
Rope Pushdown - 30x12, 40x10, 50x8
1hand DB Curl - 10x12, 15x12, 20x10
EZ bar Tricep Ext. - 20x12, 40x10
Superset w/ EZ bar curl - 20x12, 40x10
Comments
Dec 27 : CHEST DAY :Bench: plus Triceps
Duration : 80mins
Incline DB Press - 30's x15, 45's x12, 50's x12, 60's x10 ,60's (Failed, di maangat) , 60's x8
Flat BB Press - 100x12, 120x12, 150x6, 150x6 (PR :yahoo:)
Decline BB Press - 100x12, 150x10, 150x8,
Assisted Dips - 120x12,12,12 SS w/ Cable X-over - 40's x15, 50's x10, 60's x8
Close-Grip BP - 40x15, 80x9, 100x4 :duh: Deload 10-15sec rest 80x6, 60x8, 40x10
Skullcrushers - 20x12, 40x8, 40x8
Straight bar Pressdown - 60x12,100x6,60x12 (no rest and considered 1set) did 3.
Rope Pushdown - 30x12, 40x10, 50x8
Tricep Kickback 1hand - 10x12, 15x12
Dec 29 : Back & Biceps
Duration: 85mins
Pullups - Bdwt x 6, 7, 7
Medium Grip Lat Pulldown - 50x12, 70x12, 100x8, 120x5, 50x12
Rev. Grip Lat Pulldown - 50x12, 100x10, 120x8, 120x8
BB Row - 50x12, 100x12, 120x10, 150x6
Cable Row - 100x12, 120x12, 150x6, 150x8
Straight Arm Lat Pulldown - 70x12, 90x10, 110x6
OTHERS ARE JUST ESTIMATE :duh:
BB Curl - 20x12, 30x12, 40x10, 50x6
Seated DB curl 1hand- 10x12, 20x8, 25x6
Drag Curl - 40x10, 40x10, 40x10
Arnold Curl - 10x12, 15x10
1hand Hammer Curl - 15x12, 20x10, 30x6
Cable Curl - 50x12, 60x10, 70x8
Dec 31 : Dat Pumped :lol :flex:
Duration : 80mins
Incline DB Press - 20's x12, 30's x12, 40's x12, 50's x12, 60's x8
Flat BB Press - 100x12, 120x10, 150x5, 150x8 :yahoo: PR (w/Vid) haha
Assisted Dips - 110x12,12,12
Standing Shoulder Press - 50x12, 50x12, 70x8, 70x8 Superset w/
BB Row - 50x20, 50x20, 70x15, 70x15
BB Curl - 20x12, 30x12, 40x10 Superset w/
V-bar Pressdown - 60x12, 80x12, 100x10
DB Hammer Curl - 20's x12, 20's x12, 25's x10 Superset w/
V-bar Cable Extension - 100x12, 100x12, 120x10
Calf Raise - 100,200,200,200 to failure
Duration : 50 mins
Squats (smith's machine only) - 50x12 ATG, 100x12 ATG ,150x10, 200x8, 200x6
Leg extension - 50x12, 75x12, 100x12, 120x8, 120x6
Leg Curl - 50x12, 50x12, 50x12,
(Smith's only)
Calf Raise - 50, 100, 150, 200, 200, 200 (to failure)
Duration : 80mins
Incline BB Press - 50x20, 100x12, 120x12, 140x6, 140x6
Flat BB Press - 100x12, 120x12, 140x7, 140x8
Decline BB Press - 100x12, 120x12, 140x10, 140x8
Cable X-over - 40's x15, 50's x12, 60's x8 SS w/ Low DB X-over - 15's x8,8,8
Close-Grip BP - 40x15, 60x12, 80x8, 80x8
Skullcrushers - 20x12, 30x12, 40x8
Straight bar Pressdown - 60x16,100x8,60x16 (no rest and considered 1set) did 3.
Rope Pushdown - 30x12, 40x10, 50x8
V-bar Overhead Extension - 100x12, 120x10
Jan 4 : Back & Biceps
Duration: 105 mins
Pullups - Bdwt x 10, 8, 7
Deadlift - 100x12, 150x10, 200x6, 200x6
BB Row - 100x12, 120x10, 150x6, 150x6
Wide Grip Lat Pulldown -8x12, 100x12, 120x6, 120x6
Rev. Grip Lat Pulldown - 80x12, 100x12, 120x8
Cable Row - 100x12, 120x12, 150x6, 100x15
T-Bar Row - 100x12, 125x10, 125x10
BB Curl - 20x12, 30x12, 40x10, 50x6, 50x6
Seated DB curl (alt.) - 15's x12 , 20's x10, 20's x10
Drag Curl - 20x12, 30x12, 40x12
Hammer Curl - 20's x10, 25's x8, 25's x8
Cable Hammer Curl - 50x12, 60x10, 70x8, dropset 30x15
--DONE
Minsan nag aATG na lang ako para sure e.
Duration : ????
Decline BB Press - 70x12, 130x12, 150x10, 150x10 Superset w/
Assisted dips - 120x12,12,12,12
Cable X-over - 40's x12, 50's x12, 60's x10
Flat BB Press - 100x12, 120x10, 150x4, 100x12
Incline BB Press - 100x10,7,6 :arghh:
Close-Grip BP - 40x12, 60x12, 80x12
Straight bar Pressdown - 60x16,100x8,60x16 (no rest and considered 1set) did 3.
V-bar Cable Overhead Ext. - 100x12, 100x12
Rope Pushdown - 30x12, 40x10, 50x8
1hand DB Curl - 10x12, 15x12, 20x10
EZ bar Tricep Ext. - 20x12, 40x10
Superset w/ EZ bar curl - 20x12, 40x10
Calf Raise - 100, 150, 150, 150 - to failure
Duration: 60 mins
Pullups - Bdwt x 8, 6 SS w/ Chinups - Bdwt x 8, 6
Wide Grip Lat Pulldown -50x12, 80x12, 100x6, 100x6
Rev. Grip Lat Pulldown - 80x12, 100x10, 100x10
Cable Row - 100x12, 120x12, 140x10
BB Row - 70x12, 100x12, 120x8
Hammer Shoulder Press - 40x12, (60x12, 40x12, 20x12 Dropset)
Side lateral - 10's x12,12 15's x12 SS w/ BB shrugs - 100x15,15,15
BB Curl - 20x12, 40x12, 50x6
Seated DB curl (alt.) - 10's x12 , 15's x10, 20's x10
Drag Curl - 20x12, 30x12, 40x12 SuperSet w/
Cable Hammer Curl - 40x12, 50x12, 70x8, dropset 40x12
Vbar pressdown
--DONE
sobrang sakit ng likod ko
Duration : ????
just did the same routine but numbers are going down :arghh:
Duration : 60 mins
Leg extension - 50x12, 75x12, 100x10, 100x10, 50x12
Leg Curl - 50x12, 70x8, 50x12
Squats (smith's machine only) - 50x12, 100x12,150x10, 200x8, 200x6
Lunges - 20's x 8,8, 25's x7 (kapagod e)
(Smith's only)
Calf Raise - 150, 200, 200, 220, 240, 200 (to failure)
Curlingssss... lol
Duration : ???
Hammer Shoulder Press - 20x15, 40x12, 60x12, 80x12, 100x8, 100x8
Front Raise - 10's x12, 12, 12 SS w/ Side Lateral - 10's x10, 10, 10
Rear Delt Lateral - 10's x12, 12, 12
Arnold Press - 35's x10,10
DB Shrugs - 40's x15, 60's x15, 60's x15, 60's x15
Upright row (EZ curl) - 40x12, 60x12, 80x8, 80x8
Close Grip BP
Skullcrushers
Vbar Pressdown
Overhead Triceps Xtension
DONE
-nakalimutan ko i-log kahapon :duh:Jan 27 : Back & Biceps plus Calves
Duration: 80 mins
Pullups - Bdwt x 6,6,6 SS w/ Dips - Bdwt x 12,12,12
Wide Grip Lat Pulldown -50x12, 80x12, 100x8, 120x6
Rev. Grip Lat Pulldown - 80x12, 100x10, 120x8
Tbar Row - 75x12, 100x12, 125x10, 140x8
BB Row - 70x12, 100x12, 120x8, 140x8
Straight Arm Lat pull - 60x12, 80x12, 90x10
BB Curl - 20x12, 40x12, 50x6, 50x6
DB Hammer Curl - 10's x12, 20's x12, 25's x10, 30's x8
DB curl (alt.) - 10's x12 , 15's x12, 20's x10, 25's x10
Concentration Curl - 15's x12,12,12
Drag Curl - 20x12, 30x12, 40x10
-DONE
Duration : 80mins
Incline DB Press - 25's x12, 35's x12, 50's x12, 60's x7, 60's x7
Flat BB Press - 100x12, 120x12, 150x6, 150x6
Decline BB Press - 100x12, 120x12, 150x8, Superset w/ Assisted dips - 100x12, 120x12,12
Cable X-over - 40's x12, 50's x12, 60's x10
Close-Grip BP - 40x12, 60x12, 80x10
Straight bar Pressdown - 60x12, 80x12, 100x12, 120x12, 150x8
Skullcrushers - 20x12, 40x7, 40x7
1hand KickBack - 15x12, 20x12, 20x12
--Done
Duration: 45 mins
Pullups - Bdwt x 8,6, SS w/ Chinups - Bdwt x 6,4 :unhappy:
Wide Grip Lat Pulldown - 50x15, 80x12, 100x8, 120x4
Rev. Grip Lat Pulldown - 80x12, 100x10, 120x6
Cable Row - 100x12, 120x10 (ang bigat mukhang may topak ung mga pulley)
Tbar Row - 100x12, 125x12, 150x10
Straight Arm Lat pull - 60x12, 80x12, 100x10
EZbar Curl - 20x12, 40x12, 50x6,6
DB Hammer Curl - 15's x12, 20's x12, 25's x10
Alt DB Curl - 15's x12, 20's x12, 25's x8
DB curl - 10's, 15's, 20's - 12,9,6 reps no rest then 6,8,10
-Done
payat pa rin :duh: small progress :banghead:
Duration : 60mins
Seated BB Press - 40x12, 60x12, 80x10, 100x8
Hammer Shoulder Press - 80x12, 100x8, 100x8
Side Lateral - 10's x12, 15's x12, 20's x10
Rear Delt Lateral - 15's x12, 20's x12, 20's x10
Front Raise - 10's x12, 25's x8
Upright row (EZ curl) - 40x12, 60x12, 70x12
DB Shrugs - 40's x15, 60's x15, 60's x15
Squats (smiths) - 70x12, 90x12, 110x12, 130x12, 150x10
Dips - Bdwt x 10, 8 pahabol lang :lol
-donee
Duration : 65mins
Flat BB Press SS w/ BB Row- 50x16, 70x12, 100x12, 100x12, 120x9, 120x9
Decline BB Press - 100x12, 100x12, 120x10
SS w/ Rev Grip Lat pulldown - 100x10, 100x10, 100x10
CGBP SS Straight arm lat pulldown - 60x12, 80x12, 90x8
V-Bar Pushdown - 50x12, 70x12, 100x12, 120x12
SS w/ EZbar Bi's Curl - 20x12, 30x12, 40x12, 50x6
Rev. Grip Tri's Pulldown - 40x12, 60x12, 70x10
SS w/ DB Hammer Curl - 20's x12, 25's x12, 30's x10
Rope Pressdown - 40x15, 60x12, 70x12
SS w/ DB curl - 15's x12, 20's x12, 25's x10
-DONE
Duration : 80mins
Incline BB Press - 70x12, 90x10, 120x8, 140x6
Flat BB Press - 70x12, 120x10, 140x8, 160x4, 160x4
Decline BB Press - 70x12, 120x12, 140x8, 140x8
Cable X-over - 40's x12, 50's x12, 60's x10 SS w/ Assisted Dips - 120x12,12,12
Close-Grip BP - 40x12, 60x12, 80x8, 90x6
Rev Grip Tri's Pulldown - 50x12, 60x12, 70x10
V-bar Pressdown - 50x12,100x6,60x50 (no rest and considered 1set) did 3.
Skullcrushers - 20x12, 40x8, 50x6
Rope Pushdown - 40x12, 50x12, 60x8, 30x12 (dropset)
-DONE
stomach ache 2 days na. Di ko alam bakit, di tuloy makakain ng maayos. :duh: