oo si jin na walang malay :lol mas matindi pa lifting stats ni jin kesa sakin sir vinch :lolpapadala ka? back and forth? :lol sige pm ko sayo details cheersiba dapat title dito eh.from ape-human-________. alams na :lol
Sir i've been lurking here for quite sometime already i read also that you train dun sa may lifehomes gym sa may tulay? Nung summer kasi dun ako sa bodyplus dahil madalas andyan ako sa bahay ng girlfriend ko.
Comments
Gold's Marikina
Legs
Front Squat
Bar x 8 x 2
85 x 8
105 x 8
125 x 8
135 x 6
Hammer Strength Hack Squat
90 x 12
140 x 12
180 x 12
230 x 12
BB Walking Lunges
50 x 12
50 x 12
50 x 12
50 x 12
Hammer Strength Leg Extension
40 x 15
60 x 15
80 x 15
100 x 15
Seated Leg Curl
70 x 20
100 x 15
130 x 15
160 x 15
Done
Bwhahahaha!!
2/6/14
Gold's Marikina - heavy arm day
Tri's/Bi's
CGBP
Bar x 20 x 3
95 x 12
115 x 12
135 x 10
155 x 8
V-Bar Push-down
49.5 x 15
60.5 x 12
71.5 x 10
82.5 x 8
One Arm Cable Reverse Extension
11 x 15
16.5 x 12
22 x 10
22 x 9
Tricep Extension Machine
45 x 15
55 x 12
70 x 10
85 x 8
Rope Push-down
27.5 x 15
33 x 12
38.5 x 10
44 x 8 drop 33 x 13 drop 22 x 20
EZ Bar Curl
40 x 12
50 x 12
60 x 10
70 x 8
Machine Preacher Curl
70 x 12 x 4
Alternate DB Hammer Curl
20 x 15
25 x 12
30 x 12
35 x 12
Done
araw araw naman mainit yan ahahahahaha
:lol
sabay kayo? para pag balik nya asaran kayo uli? lol
Gold's Marikina - w/ Allen cunt
Conv. DL
Bar x 12
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
DB Row
60 x 12
75 x 12
90 x 10
100 x 10
Hammer Strength Row (Close Grip)
110 x 12
160 x 12
200 x 10
270 x 8
CG Cable Row
Stack x 15
Stack x 15
Stack + 2.5kg weight x 12
Stack + 5kg weight x 20
Lat Pull-down
93.5 + 5kg weight x 12
93.5 x 12
99 x 12
104.5 x 12
V-Bar Lat Pull-down
77 x 15
82.5 x 12
88 x 12
93.5 x 12
Straight Arm Pull-down
38.5 x 12
38.5 x 12
38.5 x 12
38.5 x 12
Done
Gold's Marikina
Tri's/Bi's
CGBP
Bar x 12 x 3
110 x 15
145 x 12
165 x 10
185 x 8
V-Bar Ext.
49.5 x 15
55 x 15
60.5 x 15
66 x 12
Overhead Rope Tricep Ext.
33 x 15
38.5 x 15
44 x 12
49.5 x 12
Rev. One Arm Cable Ext.
11 x 15
11 x 15
16.5 x 12
22 x 10
Rope Pressdown
27.5 x 15
33 x 12
38.5 x 12
44 x 8 drop set to 20 reps
Alternate DB Curls
20 x 15
25 x 15
30 x 12
35 x 12
One Arm Preacher Curl Machine
55 x 12
55 x 12
55 x 12
55 x 12 / 45 x 20 / 35 x 25 / 25 x 30
Alternate DB Hammer Curl
25 x 15
30 x 15
35 x 12
40 x 12
Done
Gold's Marikina
Delts
Seated DB Press
40 x 15
50 x 12
60 x 10
70 x 8 dtop 40 x 15
Front DB Raises
15 x 15
20 x 15
25 x 12
25 x 12
Monkey Raises
25 x 15
30 x 15
35 x 12
35 x 12
Seated Lateral Raise
20 x 12 x 4
Cable Lateral Raise
11 x 15 x 4
Chest Supported Rear Row
35 x 15
40 x 12
45 x 12
45 x 12
Seated Rope Face Pull
38.5 x 20
44 x 20
49.5 x 20
55 x 15 drop to x 35 reps
Done
Gold's Marikina
Legs
BB Back Squat
Bar x 8 x 2
115 x 8
135 x 8
155 x 8
185 x 8
205 x 6
225 x 3 drop to 135 x 10
Hammer Strength V-Squat
90 x 12
90 x 12
90 x 12
90 x 12
BB Walking Lunges
50 x 20
50 x 20
50 x 20
50 x 20
Hammer Strength Leg Ext.
50 x 12
50 x 12
50 x 12
50 x 12
Seated Leg Curl
100 x 20
130 x 15
160 x 12
Stack x 6 drop to 30 reps total
Done