BB bench press ( without the olympic bar that weighs 45 lbs itself )
Bar x 3 x 15
20 x 15
40 x 14
70 x 12
90 x 12
Workset
2 ( 45 ) + 2 ( 20 ) x 8 = may koyang taga bantay spotter
2 ( 45 ) + 2 ( 20 ) + 2 ( 5 ) x 8 = may koyang taga bantay spotter
2 ( 45 ) + 2 ( 10 ) x 10
Incline DB bench press
30 x 15
35 x 15
40 x 13
50 x 10
60 x 8
for core strength yung rollers, ang problema dun same degree of difficulty at resistance lagi makukuha mo regadless kung newbie or advanced athlete. pinaka adjustment lang na pwede mo gawin is nakaluhod kung di mo kaya yung nakabend.
try mo gawin yung ginawa natin last time. lahat ng equips nila dun for abs ay hindi naman mahalaga. tsaka, tigil mo na yung wipers, sa dami ng nakita ko na gumagawa nun wala pa ako nakitang nakastabilize using core strength. waste of energy yun unless you can do it smoothly
leg raises lang yun, iba ang totoong dragon flag. mahirap yun gawin ng high reps. for core strength din yung DF IMO, wala masyadong squeeze like other ab exercises. sa flat bench ko lang kaya magDF.
pero stabilize naman yung hanging leg raises ko eh, pwede kaya yun? bago kasi sakin approach ng nasa decline. o yung dating nasa mega tayo na naka sandal sa smith machine an leg raises?
mas ok yung sa smith, kasi hips lang talaga itataas mo unlike yung nakasabit ka lang at prone sa pagswing. yung decline plate push ba sinasabi mo tapos twist? or yung legraise? yung legraise sa incline board yun ginagawa kaso walang ganun sa PAG e kaya sa decline BP ko ginawa.
kung patapos ka na din sa main WO mo wag ka na gano uminom para once nagstart ka sa abs medyo nakababa na yung water sa tiyan mo. mahirap kasi pag madami laman yung stomach.
Comments
With IamSamsonJeff, Vinch , Rockcena
Stretch 10mins
Smith machine back squats ( Meh, katamad di ko makuha form )
bar x 3 x 20
135 x 2 x 15
190 x 2 x 12
225 x 3 x 10
kaurat dali gawin o madaling itulak pataas!
Leg press
150 x 3 x 15
210 x 13
305 x 3 x 10
Leg extensions
50 x 30
80 x 25
110 x 3 x 20
Clean front squats
bar x 15
135 x 3 x 15
OHP
bar x 4 x 15
Shoulder press machine
60 x 4 x 15
Side lateral raises straight arm
5/5 x 20
10/10 x 4 x 20
Bicep db curls
20/20 x 3 x 15
superset
hammer db curls
20/20 x 3 x 10
Pictures pa!
Iamsamson's max DP PR daw at 175 x ewan
Uhmm Troll troll din sa gym
380 lang na TDK sa cd-r king lol
Nga pala, do they have squat rack brah? or smith machine lang?
Stretch , mobility 15mins
Warmups
Conventional Deadlifts
135x12
supersets
Sumo Deadlifts
135x12
Conventional Deadlifts
175x10
Supersets
Sumo Deadlifts
175x10
Conventional Deadlifts
225 x 8
supersets
Sumo Deadlifts
225 x 8
Worksets
Conventional Deadlifts
315 x 5
supersets
Sumo Deadlifts
315 x 5
Conventional Deadlifts
365 x 4
supersets
Sumo deadlifts
365 x 4
Conventional Deadlifts /sumo attempts failed
385, 365 , failed to lift
Conventional Deadlifts
315 x 4 failed
Chin ups
BW x 4 x 12
T bar rows
100 x 15
120 x 13
130 x 11
145 x 10
Edit, baog bilang minus the bar
Wide pull ups
bw x 4 x 6
HS row low to high
100 x 15
120 x 14
140 x 13
160 x 12
Ez bar bicep curls
55 x 4 x 10
Supersets
DB hammer curls
25 /25 x 4 x 10
Hanging windshield 4 x 12
9:45am-11:00am
RC stretch/mobility 15mins
BB bench press ( without the olympic bar that weighs 45 lbs itself )
Bar x 3 x 15
20 x 15
40 x 14
70 x 12
90 x 12
Workset
2 ( 45 ) + 2 ( 20 ) x 8 = may koyang taga bantay spotter
2 ( 45 ) + 2 ( 20 ) + 2 ( 5 ) x 8 = may koyang taga bantay spotter
2 ( 45 ) + 2 ( 10 ) x 10
Incline DB bench press
30 x 15
35 x 15
40 x 13
50 x 10
60 x 8
Hammer Strength
2 ( 45 ) x 15
2 ( 45 ) + 2 ( 35 ) x 15
2 ( 45 ) + 4 ( 35 ) + 2 ( 10 ) x 15
2 ( 45 ) + 4 ( 35 ) + 2 ( 10 ) + 2 ( 5 ) x 13
Chest dips
BW + 3 x 12
Peck deck machine
50 x 15
60 x 15
70 x 15
80 x 13
90 x 12
Shoulder press machine
40 x 15
50 x 14
60 x 13
db Straight arm side lateral raises
10 / 10 x 4 x 15
Front raises plate
20 x 3 x 13
Ez bar bicep curl
70 x 3 x 8
Super set
alternating Iso rope tricep pull down machine
40 x 3 x 14
Hanging windshield raises
Hanging leg raises
ab rollers ( yes meron na sila! Lakas !!! )
Yes I was skipping my leg day! LOL
2 ( 45 ) + 2 ( 20 ) x 8 = may koyang taga bantay spotter = 175
2 ( 45 ) + 2 ( 20 ) + 2 ( 5 ) x 8 = may koyang taga bantay spotter = 185
2 ( 45 ) + 2 ( 10 ) x 10 = 155
2 ( 45 ) x 15 = 90
2 ( 45 ) + 2 ( 35 ) x 15 = 160
2 ( 45 ) + 4 ( 35 ) + 2 ( 10 ) x 15 = 250
2 ( 45 ) + 4 ( 35 ) + 2 ( 10 ) + 2 ( 5 ) x 13 = 260
-- LAKAS NYO NAMAN PO KUYA
since puro may kinalaman sa tyan ang gamit dun dahil importante sa kanila ang mga babae, balak ko patulan mga gamit nila na pang abs.
try mo gawin yung ginawa natin last time. lahat ng equips nila dun for abs ay hindi naman mahalaga. tsaka, tigil mo na yung wipers, sa dami ng nakita ko na gumagawa nun wala pa ako nakitang nakastabilize using core strength. waste of energy yun unless you can do it smoothly
Leg raises smith machine x set x reps?
Decline bench press + plate then twist x set x reps?
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Leg raises smith machine 2 set x 15reps
plate push sit ups (20lbs) 2 sets x 8-10 superset with twist 2 set 10 reps/side
leg tucks 2 sets x 20 reps
ok na yan, around 100 reps then do it in 10 minutes to make sure na you keep constant tension sa abs. ganyan style ko.