100% Ego lifter!

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Comments

  • CoreCore Posts: 2,509
    LOL. Pahabol na ½!
  • JettieJettie Posts: 3,763
    di nalock out hahaha naubusan ng pawirs
  • JettieJettie Posts: 3,763
    Project arms Gym
    4:00pm-6:00pm

    RC stretch,mobility, 15mins

    OHP ( cleans )
    bar x 3 x 15
    bar ( 45 ) + 2 ( 10 ) x 15
    bar ( 45 ) + 2 ( 20 ) x 12
    bar ( 45 ) + 2 ( 20 ) + 2 ( 5 ) x 10
    bar ( 45 ) + 2 ( 35 ) x 8
    bar ( 45 ) + 2 ( 35 ) + 2 ( 5 ) x 8 ( spotted )
    bar ( 45 ) + 2 ( 35 ) x 9
    bar ( 45 ) x 25

    Side lateral DB raises straight arm
    10/10 x 4 x 25

    DB shoulder Press
    30/30 x 3 x 15

    Ez bar close grip front raises
    45 x 4 x 12

    Reverse cable flyes
    20 x 4 x 12

    Bench press
    bar ( 45 ) + 2 ( 35 ) x 3 x 15
    supersets
    decline bench press
    bar ( 45 ) + 2 ( 35 ) x 3 x 15
    super sets
    peck flyes machine
    100 x 3 x 8

    DB bicep curls
    20/20 x 3 x 15
    15/15 x 3 x 20
    10/10 x 3 x 30

    ( no rest in between the sets )

    Done
  • JettieJettie Posts: 3,763
    Sunday 4:00 AM - 5:00+ AM
    10 km walk-jog-sprint intervals
  • ironpump666ironpump666 Posts: 309
    ^^ HIIT ba.. ayus ah! hehehe
  • JettieJettie Posts: 3,763
    yep. Tho not aiming for fat loss since I'm on bulk. Gusto ko lang tumakbo for cardiovascular stamina.
  • JettieJettie Posts: 3,763
    Project arms
    8:15am - 10:00am

    Back, hams stretch 15mins

    Sumo DL
    bar + 2 (40) x 20
    bar + 2 (35) x 20
    bar + 2 ( 45 ) x 15
    bar + 4 ( 45 ) x 10
    bar + 4 ( 45 ) + 2 ( 50 ) x 5
    bar + 4 ( 45 ) + 2 ( 50 ) x 3
    bar + 4 ( 45 ) + 2 ( 50 ) + 2 ( 20 ) x 3
    bar + 4 ( 45 ) + 2 ( 50 ) + 2 ( 20 ) x 3
    bar + 4 ( 45 ) + 2 ( 50 ) + 2 ( 35 ) x fail , hanggang tuhod lang
    bar + 4 ( 45 ) + 2 ( 50 ) + 2 ( 35 ) x fail, not even lifted

    sad sheet

    wide pullups
    bw x 4 x 10

    Bent over rows
    bar + 2 ( 45 ) x 4 x 8

    Chin ups
    BW + 4 x 10
    ss
    Pull down
    100 x 4 x 12

    Decline BP
    135 x 3 x 12
    ss
    Peck deck flyes
    70 x 4 x 12

    lying HS press
    100 x 4 x 15

    Overhead Trap bar press
    bar x 15
    bar + 2 ( 10 ) x 3 x 10

    barbell bicep curls
    bar + 2 ( 10 ) x 3 x 10

    circuit 3 sets
    crunches x 40
    leg tucks x 40
    leg raises x 5
  • badass_vinchbadass_vinch Posts: 4,471
    Jettie wrote:
    Project arms
    8:15am - 10:00am

    Back, hams stretch 15mins

    Sumo DL
    bar + 2 (40) x 20
    bar + 2 (35) x 20
    bar + 2 ( 45 ) x 15
    bar + 4 ( 45 ) x 10
    bar + 4 ( 45 ) + 2 ( 50 ) x 5
    bar + 4 ( 45 ) + 2 ( 50 ) x 3
    bar + 4 ( 45 ) + 2 ( 50 ) + 2 ( 20 ) x 3
    bar + 4 ( 45 ) + 2 ( 50 ) + 2 ( 20 ) x 3
    bar + 4 ( 45 ) + 2 ( 50 ) + 2 ( 35 ) x fail , hanggang tuhod lang
    bar + 4 ( 45 ) + 2 ( 50 ) + 2 ( 35 ) x fail, not even lifted

    sad sheet

    wide pullups
    bw x 4 x 10

    Bent over rows
    bar + 2 ( 45 ) x 4 x 8

    Chin ups
    BW + 4 x 10
    ss
    Pull down
    100 x 4 x 12

    Decline BP
    135 x 3 x 12
    ss
    Peck deck flyes
    70 x 4 x 12

    lying HS press
    100 x 4 x 15

    Overhead Trap bar press
    bar x 15
    bar + 2 ( 10 ) x 3 x 10

    barbell bicep curls
    bar + 2 ( 10 ) x 3 x 10

    circuit 3 sets
    crunches x 40
    leg tucks x 40
    leg raises x 5


    1 inch na lang PR na! sayang! :banghead: :angry:
    nasobrahan sa PR attempt, 380-390lbs pwede na kaso na-excite sa 400lbs hehe
  • JettieJettie Posts: 3,763
    oo nga eh. sayang
  • JettieJettie Posts: 3,763
    9:00 AM - 10:20 AM Project arms gym

    RC 15mins stretch, mobility.

    Incline BB press
    45 x 3 x 15
    65 x 15
    85 x 15
    115 x 15
    135 x 8
    155 x 8
    135 x 9
    90 x 15

    Decline bp
    45 x 15
    85 x 15
    115 x 12
    135 x 8
    115 x 9

    Dips
    bw x 3 x 12/10/8
    supersets
    hammer press
    160 x 3 x 12/8/6

    Db side lateral straight arm raises
    15/15 x 3 x 12
    ss
    front raises plate
    20 x 3 x 12

    Shoulder press machine
    50 x 12/10/8

    DB alternating bicep curls
    30/30 x 3 x 10
    ss
    hammer db curls
    20/20 x 3 x 10

    done
  • JettieJettie Posts: 3,763
    A little motivation of me made by me with the two most awesome people I've known sa internet

    so3lon.jpg

    Later legs day with badass_vinch! ( don't kill me pows! )
  • rtravino29rtravino29 Posts: 1,549
    yo' elliot !
  • JettieJettie Posts: 3,763
    9:00 am - 10:20am
    Project arms

    warmup strecyh 5mins

    Leg press
    140 x 15
    240 x 15
    340 x 15
    440 x 10
    540 x 8
    600 x 5
    dropsets
    500 x 5
    400 x 8
    300 x 10
    200 x 12
    100 x 12

    leg curls
    50 x 15
    60 x 15
    70 x 15
    80 x 10
    dropsets
    70 x 10
    60 x 12
    50 x 15

    Leg extension
    50 x 20
    60 x 20
    70 x 18
    80 x 18
    90 x 15
    100 x 15

    Calf raises
    400 x 3 x 15

    Smith machine ATG leaning squats ( nakasandal lol )
    +10lbs and smith
    3 x 30

    Edit * added the smith for finishing touche`
    Done
  • Emman1986Emman1986 Posts: 1,819
    600x5!!!! wtf

    kalhati na ng leg press ni ronnie coleman!
    im forever mirin bro =(
  • panotskipanotski Posts: 51
    lakas naman mag legs... vertical leap naman jan..
  • YatezYatez Posts: 2,745
    pakitaan kita ng 750 lol
  • rtravino29rtravino29 Posts: 1,549
    selfie nga ulet ng wheels brah! :bodybuilder:
  • JettieJettie Posts: 3,763
    salamat brader from anader mader.. natodo lang since si vinch nagtrain sakin kanina, na murder eh. pero ayos, baldado ako lol

    sige sa katapusan mag progress photo ako hahah kaso #baboy mode

    @panotski

    haha asa pa sir sa vertical leap, di na natuloy tuloy yung train ko dati sa tricking, di na makapag power cleans at plyo's eh.

    nganga...

    @emman

    madali lang naman leg press sir kesa sa squat!
  • JettieJettie Posts: 3,763
    8:20am-10:00am
    Mega power gym

    RC back stretch , mobility , etc 10mins

    Over Head Press
    30 x 3 x 20
    40 x 15
    60 x 15
    80 x 12
    90 x 10
    110 x 8
    100 x 9
    90 x 10

    Side straight arm lateral raises db
    15/15 x 4 x 20

    Reverse Cable flyes
    10/10 x 15
    20/20 x 3 x 12/11/9

    EZ bar front raises
    30 x 3 x 20
    supersets
    Hammer Strength shoulder press
    100 x 3 x 10

    Flat Bench press
    120 x 3 x 20

    BB bicep curls
    70 x 3 x 10
    supersets
    alternating db bicep curls
    25/25 x 3 x 15

    Arnold curls
    20/20 x 30

    circuit
    Crunches
    hanging leg raises
    dragon flags
    leg tucks

    girly bike home 15mins
  • iSamsonJeffiSamsonJeff Posts: 764
    nakabili kna bike? naks haha
    saan mo pinarada?
  • CoreCore Posts: 2,509
    Wer yer helmet, dre! Hehehe... [size=x-small](puro 'e'h)[/size]
  • Emman1986Emman1986 Posts: 1,819
    baka foldable yung bike ni sir jettie.. yung pag nafold kasing laki na lang halos atatzikeiz hahaha
  • JettieJettie Posts: 3,763
    haha sa pamangkin ko yan. ung bike nya na kolay fenk nna medyo pambata. hiniram ko kasi sa megapower ako bubuhat
  • JettieJettie Posts: 3,763
    3:45pm-6:00pm
    Project arms Gym

    Full body stretch,mobility 15mins

    Conventional Deadlifts
    105 x 3 x 15
    115 x 12
    135 x 12
    205 x 10
    265 x 8
    275 x 7
    315 x 6
    335 x 4
    315 x 5
    295 x 4

    Weighted pull ups
    bw x 10
    bw + 20 x 5
    bw + 15 x 6
    bw + 10 x 7

    Bent over rows
    135 x 8
    155 x 3 x 5

    Weighted Chinups
    BW + 20 x 6
    BW + 35 x 5
    bw + 20 x 6

    Flat Bench press
    bar x 3 x 15
    80 x 15
    115 x 12
    135 x 12
    175 x 10
    205 x 8 ( spotted na di ko alam kung kinukuha nya dahil gumaan / shina shrug ni koya )
    195 x 9
    135 x 6

    Shoulder press machine
    50 x 12
    60 x 10
    70 x 8

    Front raises plates
    20 x 3 x 15

    Barbel bicep curls pyramid to drop sets
    45 x 20
    65 x 15
    70 x 15
    65 x 15
    50 x 16
    45 x 20

    Alternating DB bicep curls
    20 / 20 x 2 x 10
    drop sets
    15/15 x 15

    abs 10mins
    decline crunches
    leg tucks
    leg raises hanging
  • panotskipanotski Posts: 51
    ang lakas mong tao ka...sana ganyan din BP ko...lols
  • JettieJettie Posts: 3,763
    panotski wrote:
    ang lakas mong tao ka...sana ganyan din BP ko...lols

    haha may spott yan bro, ninakaw nga reps ko amfs!

    Late log

    Wed 6pm-8:30pm
    Project arms

    RC warmup, stretch, mobilty 15mins

    Incline bb bench press

    Bar x 3 x 20
    85 x 15
    115 x 15
    135 x 12
    155 x 8
    175 x 10 ( spotted nanaman ni koya )
    155 x 11
    135 x 12

    Decline bb bench press
    bar x 3 x 20
    135 x 15
    155 x 8
    135 x 9
    115 x 10

    Dips
    BW x 15
    bw + 20 x 10
    bw + 35 x 5
    bw + 20 x 6

    peck flyes machine
    80 x 15
    90 x 10
    100 x 6
    80 x 15

    HS machine
    200 x 15
    240 x 10
    250 x 6
    260 x 3

    trap bar OHP
    bar x 15
    bar + 2 ( 10 ) x 10
    bar + 4 ( 10 ) x 3 x 8

    Alternating Bicep db curls

    30 x 3 x 10

    Hammer Db curls
    20 x 3 x 15

    Arnold curls
    20 x 2 x 20

    That zyzz pose!

    vq2syb.jpg
  • JettieJettie Posts: 3,763
    Not in the zone workout

    5:06-6:00pm Mega Power Gym

    Stretch-mobility 10mins

    BB back squats
    bar x 3 x 20
    100 x 15
    130 x 12
    190 x 10
    230 x 8
    270 x 4
    220 x 5

    Leg extensions
    50 x 20
    100 x 15
    150 x 12
    200 x 6

    wide pull ups
    bw x 3 x 6

    hanging leg raises assisted
    bw x 3 x 10
  • JettieJettie Posts: 3,763
    5:00 PM - 7:00PM
    Project arms
    RC, back stretch mobility 15mins

    OHP
    bar x 3 x 15
    65 x 15
    70 x 13
    85 x 12
    90 x 10
    115 x 7 > need to beat this on my next OHP session
    100 x 8
    90 x 10

    Side straight arm lateral raises db
    15 / 15 x 4 x 15
    drop sets on the last set
    10 / 10 x 12
    5/5 x 15

    Reverse cable flyes
    20 / 20 x 15
    30 / 30 x 3 x 15
    dropsets on the last set
    20 / 20 x 12
    10 / 10 x 15

    Ez bar front raises
    bar + 20 x 3 x 15
    supersets
    wide upright rows
    bar + 20 x 3 x 20

    Front raises plate
    35 x 2 x 15

    HS shrugs
    250 x 3 x 15

    barbel bicep curls
    85 x 3 x 10

    hammer db curls
    20 / 20 x 3 x 15

    alternating db curls
    20 / 20 x 3 x 15
    drop sets last sets
    15/15 x 15
    10/10 x 16
    5/50 x 20
    10mins
    hanging leg raises
    windshield wipers
    crunches
    leg tucks
  • JettieJettie Posts: 3,763
    4:00pm-6pm
    Project arms gym

    Current weight : 144 lbs
    RC, back, arms stretch mobility 10mins

    Sumo Deadlift Explosive workouts

    85 x 20
    135 x 15
    175 x 13
    225 x 10
    295 x 6
    315 x 5
    355 x 4 ( need to beat it the next sumo at x 5 reps )
    225 x 10 ( need to beat it for 235 x 10 )
    goal next week
    Weighted wide pull ups
    BW x 10
    bw + 20 x 5 ( need to beat it by 25 x 5 )
    bw + 15 x 6 ( need to beat it by 20 x 6 )
    bw + 10 x 7 ( need to beat it by 15 x 7 )

    Pendlay Rows
    155 x 3 x 5 ( need to beat it at 160 x 3 x 5 )

    Weighted chin ups
    BW + 20 x 3 x 5 ( need to beat it at 25 x 3 x 5 )

    Shoulder Press machine Neutral grips
    40 x 15
    50 x 15
    60 x 13
    70 x 12 ( drop sets )
    60 x 7
    50 x 7
    40 x 6
    30 x 7
    20 x 8
    10 x 10

    Ez bar bicep curls
    65 x 4 x 10

    Alternating DB curls
    25/25 x 3 x 10
    dropset last set
    20/20 x 10
    15/15 x 10
    10/10 x 13
    5/5 x 12

    Arnold curls
    20/20 x 2 x 20

    hanging leg raises
    leg tucks
    dragon flags

    done

    Walk 15mins
  • JettieJettie Posts: 3,763
    Not in the zone training due to inuman session last night! all lifts were freakin' went down the roof!

    6:00pm-8:30pm
    stretch,mobility 15mins
    BB bench press
    bar x 2 x 30
    65 x 15
    135 x 12
    155 x 2 x 6
    205 x 4 ( spotted ni vinch )
    135 x 2 x 8

    Incline db press
    25/25 x 15
    30/30 x 15
    40/40 x 10
    45/45 x 2 x 10

    Dips
    bw x 8
    bw + 20 x 4
    bw + 20 x 2
    bw + 20 x 1
    bw x 3 WTF?

    Hammer strength press
    160 x 6
    160 x 5
    160 x 4 WTF?

    peck deck flyes
    80 x 15
    90 x 10
    100 x 8
    115 x 4
    60 x 15

    DB bicep curls
    30/30 x 3 x 10
    supersets
    ez bar bicep curls
    65 x 3 x 10

    Tricep pull down
    90 x 15
    120 x 10
    150 x 5
    dropsets
    130 x 6
    120 x 7
    100 x 8
    80 x 9
    40 x 10
    20 x 20

    shoulder press machine
    60 x 3 x 10
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