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Scoliosis Ni kulafu25
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Comments
kulafu25
Posts:
292
October 2013
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:
kulafu25
Posts:
292
November 2013
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!
kulafu25
Posts:
292
December 2013
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 Maker
Posts:
476
December 2013
Good job man! Nakabalik ka na! Stronk!
kulafu25
Posts:
292
December 2013
Salamat sir MM, paunti unti lang basta may progress...=)
kulafu25
Posts:
292
December 2013
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!
kulafu25
Posts:
292
January 2014
Happy Belated New Year sa lahat! kahapon lang ulit nakapagnet...=)
kulafu25
Posts:
292
February 2014
For record purpose only:
Feb. 6, 2014
Cholesterol level: 217
Sugar level: normal
Scoliosis: 16 degrees
kulafu25
Posts:
292
February 2014
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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Comments
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:
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!
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!
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!
Feb. 6, 2014
Cholesterol level: 217
Sugar level: normal
Scoliosis: 16 degrees
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..