100% Ego lifter!

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  • JettieJettie Posts: 3,763
    Thursday Leg day power day!

    Back to back squating once again..

    Hip, adductors, abductors stretching and mobility 10mins

    BB back squats
    bar x 3 x 15
    60 x 15
    120 x 8
    160 x 8
    220 x 5
    Worksets RPT
    270 x 6
    230 x 7
    180 x 8

    Syempers medyo may konting tulong hehehe Felt so good because I've never done back squats for quite such a long time !

    And yes, I don't calculate whatever the fck that is! just put the plato and dinner is serve!

    Leg press
    300 x 4 x 8

    Leg extensions
    75 x 4 x 25

    SLDL
    120 x 12
    140 x 10
    180 x 8

    Standing Calf raises
    300 x 4 x 25
  • DregPittDregPitt Posts: 987
    amf. nakakalula talaga mga numbers mo. @_@ my workset is your warmup.. lol
  • JettieJettie Posts: 3,763
    may spotter bro, not legit at walang vid so it didn't happen hehe
  • biomanbioman Posts: 86
    idol talaga, lakas talaga sa squat
  • JettieJettie Posts: 3,763
    salamat bro, kaso may spot yan hehe

    Lamig sa Rust Gym ala Gold's gym

    RC, arms, back stretch

    OHP
    bar x 3 x 15
    20 x 15
    60 x 10
    80 x 10
    110 x 5 ( may alalay sa likod and siko baka mabiyak RC ko )
    45 x 2 x 20

    Straight arms db side lateral raises
    10 x 4 x 20

    Reverse cable flyes machine
    10 x 4 x 20

    Front raises reverse grip small bar
    20 x 4 x 20
    superset
    wide grip upright rows small bar
    50 x 4 x 20

    sundot
    alternating bicep db curls
    30/30 x 4 x 10

    Arnold curls
    5 / 5 x 2 x 25

    Hanging legraises x 4 x 12
    frog kicks x 4 x 30
    reverse crunches x 4 x 30
  • JettieJettie Posts: 3,763
    Monday

    Wide grip pull ups
    BW x 4 x 10

    Lat pull down
    100 x 15
    160 x 3 x 15/18/20

    Hammer machine Pull down
    100 x 4 x 15/18/20/25

    Hammer wide grip machine hila to dibdib ( yun ba yun? LOL )

    80 x 4 x 15

    Cable rows
    120 x 4 x 16/18/20/25

    Chin ups
    bw x 4 x 10

    V bar pull down machine
    60 x 4 x 16/20/25/25

    Hanging legraises, reverse crunch, frog kicks

    Wed

    Rotations, mobility stretch RC

    BB BP

    bar x 3 x 15
    60 x 15
    120 x 15
    160 x 12
    170 x 10

    Incline DB press
    30/30 x 15
    40/40 x 4 x 12

    Dips
    BW x 4 x 15/15/14

    BB bicep curls
    70 x 4 x 10

    alternating db curls
    30/30 x 4 x 15

    arnold curls
    15/15 x 4 x 30

    hanging leg raises, crunches, frog kicks, dragon flag
  • JettieJettie Posts: 3,763
    Leg day after 12 hours shift!

    7:20 am - 8:15 am

    hips, joints, legs warmup and stretch and mobility 15mins

    BB Back squats
    bar x 3 x 15
    70 x 15
    80 x 15
    120 x 15
    140 x 14
    160 x 13

    Leg press
    270 x 4 x 12

    Leg extensions
    80 x 4 x 20

    SLDL

    100 x 4 x 15

    Sitting calf raises
    100 x 4 x 15

    Front squats ( clean )

    80 x 4 x 15

    #selfielord

    30ihteg.jpg
  • JettieJettie Posts: 3,763
    Shoulder day

    7:30pm-8:50pm

    RC stretch, mobility warmups

    OHP
    bar x 3 x 15
    40 x 2 x 15
    60 x 12
    80 x 10
    Workset
    110 x 8 ( assisted spat )
    90 x 9
    70 x 10

    Side lateral raises straight arm
    10/10 x 5 x 15

    Standing reverse cable fly
    15/15 x 4 x 12/12/10/11

    Front raises revere grip ez bar
    20 x 4 x 20
    supersets
    modified wide grip short bar upright rows
    40 x 4 x 20

    Circuit style ransack DB shrugs
    80/80x15
    70/70x15
    60/60x15
    55/55x15
    50/50x15
    40/40x15
    30/30x15
    25/25x15
    20/20x15


    captain seats legraises, crunches, frog kicks, dragon flags

    #selfielord swollen delts and traps shoulder!

    fuo1ub.jpg
  • rtravino29rtravino29 Posts: 1,549
    lookin' good brah! pumuputok shoulder! Idol! :bodybuilder::heavy:
  • CoreCore Posts: 2,509
    Now that's badass...
  • JettieJettie Posts: 3,763
    salamat mga brah! kaso kulang pa yan sa mga imba dito!

    more hardwork pa!

    at lalo na next week, matetest kung gaano ako ak dedicated..


    10am-10pm ang sched ko for 5 days with split offs!!!

    tanggalin ko muna gaming time ko to make room for gym and eating time frame!
  • CoreCore Posts: 2,509
    Jettie wrote:
    at lalo na next week, matetest kung gaano ako ak dedicated..


    10am-10pm ang sched ko for 5 days with split offs!!!

    tanggalin ko muna gaming time ko to make room for gym and eating time frame!

    Paanong split 'yan? Tatamaan ba lifting days sa current split program mo?
  • JettieJettie Posts: 3,763
    I hope not, sana hindi hindrance.

    Pero kahit ano mangyari bibigyan ko oras ung gym , tatanggalin ko muna ang pag babad sa GTA V online hehe
  • CoreCore Posts: 2,509
    Oh I see. Sadyang sinakto mo rin yung workout days mo sa trabaho mo. Ano pala meron sa Wednesday? [size=x-small](Noticed the asterisks...)[/size]
  • JettieJettie Posts: 3,763
    hindi nataon lang.

    Halos hindi na nasusunod yang sched sa right dahil sa every week nag aadjust ako para makapag buhat hehe

    Siguro isang araw bibigay na rin katawan ko haha
  • rtravino29rtravino29 Posts: 1,549
    Jettie wrote:
    salamat mga brah! kaso kulang pa yan sa mga imba dito!

    more hardwork pa!

    at lalo na next week, matetest kung gaano ako ak dedicated..


    10am-10pm ang sched ko for 5 days with split offs!!!

    tanggalin ko muna gaming time ko to make room for gym and eating time frame!


    Bro, 12 hours to ah? tapos 5 days na with split off? samin meron tinatawag na variable, 6 days workweek, 3 days 5 hours, 3 days 10 hours . Which is di na masama, Never heard 12 hours 5 days work week, unless O.T.
  • JettieJettie Posts: 3,763
    OT yan bro kaya naman, wala lang social life to the extreme hehe
  • rtravino29rtravino29 Posts: 1,549
    ahh.. kala ko OTY, hehe!
  • JettieJettie Posts: 3,763
    Monday Heavy day

    10:00 am - 11:15 am

    stretch, mobility warmups 15mins

    Sumo DL
    bar x 15
    120x3x8
    170x8
    220x3
    270x2
    320x1
    Work set RPT
    370x4
    320x5

    Weighted chinups
    BW x 6
    BW + 20 x 5
    BW + 15 x 6
    BW x 7

    BB rows
    180 x 3 x 5

    Wide grip pullups
    BW x 3 x 5/6/5

    Hanging leg raises x4x8

    2pqq6ue.jpg
  • JettieJettie Posts: 3,763
    5:30 pm-8:30pm

    RC stretch, mobility ek ek 15mins

    BB bench press
    bar x 3 x 15
    50 x 15
    70 x 12
    120 x 10
    150x8
    Workset RPT
    190 x 8 ( assist shit )
    170 x 9 ( assist shit )
    140 x 10

    DB incline press
    30/30 x 15
    Workset
    55/55 x 4 x 10
    25/25 x 25

    Dips
    BW x 4 x 15

    HS incline press machine
    100 x 3 x 10

    Incline db flyes
    10/10 x 4 x 25 ( weak phaggot )

    BB bicep curl brah
    80 x 4 x 10
    ss
    ez bar tricep extensions standing
    40 x 4 x 10

    Alternating DB curl brah
    25/25 x 4 x 12

    DB iso db curl seated brah
    15/15 x 30

    Hanging leg raises 4 x 10
    Crunches 4 x 30
    frog kicks 4 x 20
    dragon flag straight legs x 4 x 2

    #selfielord no hands level up~!

    6oq5xu.jpg
  • RockcenaRockcena Posts: 603
    Selfie level: expert
    hehe
  • JettieJettie Posts: 3,763
    hahaha level up!
  • JettieJettie Posts: 3,763
    10am-11:40am
    Shoulder-abs-arms Light weight day!

    RC-mobility-stretch chuvachoo choo 15mins

    OHP
    20 x 3 x 25
    40 x 4 x 16/18/19/20
    15 x 30

    Side lateral raises straight arms
    10/10 x 4 x 20

    DB press
    40/40 x 3 x 8
    55/55 x 6

    Reverse cable flyes
    10/10 x 4 x 15

    reverse grip Front raises
    20x4x15
    ss
    wide grip upright rows
    40x4x15

    Shrugs circuit
    80/80x15
    70/70x15
    60/60x15
    55/55x15
    50/50x15
    40/40x15
    30/30x15
    20/20x15

    BB bicep curls
    30x5x20
    ss
    skull crushers
    30x5x12

    hammer db curls
    20/20 x 4 x 15
    ss
    triceps kickback
    10/10 x 4 x 15

    Preacher curls
    20 x 4 x 30

    crunches x4 x 30
    lying legraises x 4 x 20
    abs twist Failure
  • JettieJettie Posts: 3,763
    BF rely using mirror only. Other's used a self measured using tape measure with same spot as previous.

    Sad shit, ano nangyari sa progress ko T_T

    aenskj.png
  • JettieJettie Posts: 3,763
    Monday 10:00 AM - 11:15am
    Light back day

    Stretch dito, mobility doon 10mins

    SUMO DL
    120 x 3 x 10
    160 x 10
    190 x 8
    workset
    220 x 3 x 8

    Wide grip pull ups
    bw x 3 x 8

    wide grip pull down machine
    140 x 2 x 15
    160 x 13
    180 x 12

    Chinups
    Bw x 3 x 8

    Hammer Strength pull down
    100 x 4 x 15

    V bar straight arm pull down
    70 x 4 x 15

    DB rows
    55/55 x 3 x 10

    Curlbrah
    Alternate DB bicep curls
    20/20 x 4 x 12

    Done
  • JettieJettie Posts: 3,763
    woke up late, di na ko makapag buhat.. maaga pa ko papasok.. waah

    bukas na lang bawi bawi
  • JettieJettie Posts: 3,763
    8:00 Am - 10:30 AM
    15mins rc stretch/mobility

    Incline BB press
    bar x 3 x 15
    50 x 15
    70 x 12
    80 x 12
    120 x 12
    140 x 8
    120 x 12
    80 x 15

    DB bench press
    30/30 x 15
    40/40 x 12
    50/50 x 3 x 12

    Dips
    BW x 4 x 15

    HS incline press
    80 x 3 x 10

    DB flys
    15/15 x 10

    Peck deck
    40x10

    Stopped all of these due to right shoulder were having a unknown pain lolz

    CGBP
    80 x 3 x 12

    BB bicep curl
    30x3x15

    Alternating hammer db curls
    20/20 x 4 x 15

    Alternating Db curls
    20/20 x 4 x 10
    ss
    concentration db curls
    15/15 x 4 x 15
  • JettieJettie Posts: 3,763
    6:40 AM - 7:40 AM
    Hips, singet stretch 10mins

    BB back squat
    bar x 3 x 20
    60x15
    80x15
    100x15
    120x15
    160x10
    Workset
    220x3x8

    Leg extensions
    75x4x25

    SLDL
    120x4x15

    Standing Calf raises
    200x4x30

    Done
  • JettieJettie Posts: 3,763
    6:00pm - 7:05pm

    Wide pull ups
    BW x 4 x 8

    HS lat pulldown
    100x15
    150x4x15
    Superset
    Conventional Deadlift
    200x4x10

    V bar close grip? pull downs
    100x4x15
    Superset
    HS rowing machine
    60x4x15

    V bar pull down
    75x4x15

    Chinups
    BW x 4 x 8

    CG bicep curls ez bar
    40x4x12

    DB hammer curls alternate
    20/20x4x15

    Bicep db curls
    15/15x4x30
    superset
    Crunches
    4x30
  • JettieJettie Posts: 3,763
    7:00 PM - 9:00 PM

    RC warmup stretch, mobility 15mins

    BB bench press
    bar x 3 x 15
    60 x 15
    80 x 15
    120 x 12
    140 x 8
    160 x 5
    Workset
    190 x 9
    170 x 10
    160 x 12

    DB incline bench press
    55 x 4 x 12

    Dips
    BW x 3 x 15

    DB Pec flyes incline
    15/15 x 4 x 15

    HS incline press machine
    100 x 3 x 8

    CGBP
    60 x 3 x 15

    Skull crushers
    30x3x10
    supersets
    db hammer alternating curls
    20/20x3x15

    CG ez bar bicep curls
    40 x 4 x 15
    Superset
    Triceps pull down machine
    75 x 4 x 15

    Hanging leg raises
    4x15

    Crunches
    4x25
    superset
    leg tucks
    4x15

    That epic #selfielord where you don't need to use the hands of peace
    1z2pohu.jpg
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