Pano ba yung ginagawa niyo na iqquote or copy yung reply di ako marunong haha
Pindutin mo yung 'Quote' button kapag single quote. Kapag-multiple qoutes naman, check mo yung checkboxes sa upper-rightmost ng bawat post, then click 'Quote' button...
Kakagaling Lang sa sakit, after 5days of rest. Dayo muna sa YMCA beside sm Manila
Did legs earlier..
Pre WO assault MP (hehe I need it these days of struggle)
Warm up
Downset from 10
Double unders
20kg KB swing
Burpees
Assault kicked in..
Back squat w/ 10 trx dips between rest
110lbs x 12reps
150lbs x 10reps
180lbs x 10reps
200lbs x 8reps
( I did 200lbs in 8reps?!!)
Tried 220lbs and yes I did 6reps no spot hahaha. Achievement for the day!
Before lifting that 220lbs, a trainer of the gym approached me.. "Baka madisgrasya ka jan"
Before engaging the bar I imagined telling him in FPJ's voice " No ma' nigga, as long as my form is right, I can die in peace" haha
Proceeding to superset
Leg press
300lbs x 10reps
Maybe I should add
350lbs x 10reps
Then
420lbs x 10reps
( I asked myself am I dreaming? Slapped my quads and yes I'm awake haha!)
Every set of leg press is followed by
Leg curl 70lbs x 10reps
Standing calf raise 150lbs x 10reps
[size=medium]Assault kicked in..[/size]
Back squat w/ 10 trx dips between rest
110lbs x 12reps
150lbs x 10reps
180lbs x 10reps 200lbs x 8reps
( I did 200lbs in 8reps?!!)
Tried 220lbs and yes I did 6reps no spot hahaha. Achievement for the day!
Before lifting that 220lbs, a trainer of the gym approached me.. "Baka madisgrasya ka jan"
Before engaging the bar I imagined telling him in FPJ's voice " No ma' nigga, as long as my form is right, I can die in peace" haha
Proceeding to superset
Leg press
300lbs x 10reps
Maybe I should add 350lbs x 10reps
Then
420lbs x 10reps
Placebo Effect maybe?Nagkasakit ka pa nyan ah, hehe! but regardless, SICK Numbers brah! keep it up!:yahoo::yahoo:
Comments
Dropset starting from 10reps of
Double unders
Kettle bell swing
Burpees
100 pushups
Power clean and jerk
90lbs x 10 reps
100lbs x 5reps
110lbs x 5reps
130lbs x 5reps
150lbs x 5reps (new PR for my jerk)
4 superset of
Arnold press
30lbs x 10reps
Lateral flyes
20lbs x 10reps
4 Supersets of
Single inclined lateral flyes
15lbs x 10reps
Rear flyes
15lbs x 10reps
Cool down: core exerciseslow mo vid of my clean and jerk 70Kgs ( 155lbs)
WU
4 sets of
400m run
30 air squats
dynamic exercise
Flat DB bench press
30lbs x 20reps
40lbs x 15reps
50lbs x 12reps
60lbs x 10reps
60lbs x 8reps
Inc BB press
90lbs x 15reps
100lbs x 12reps
110lbs x 10reps
120lbs x 8reps
3 Supersets of
20 pushups
20 cable crossover 20lbs
Biceps
4 rounds of
5 chin ups 25lbs
10 wide grip BB press 50lbs
10 DB hammer curl 20lbs
Cool down: core exercise
Warm-up
3km Run
100 double unders
Do for time
dropset starting from 10 reps of
140lbs Flat BP
220lbs DL
110lbs Hang Cleans
Cool down: Mobility Exercises
Perfect for my strengthening workout
WU
Dynamic exercises
Flat BP
110lbs x 20reps
120lbs x 15reps
130lbs x 12reps
140lbs x 10reps
( 150lbs DL between sets, +2 per set starting from 6reps)
10 sets Inc. BP
90lbs x 10reps
(5 pull-ups between sets)
3 super sets of pushup to failure
and 1min 30secs of skip rope
4 sets of DB flyes
20lbs x 12reps
1 set of TRX dips to failure
CD
mobility exercise
muslim ka ba brod?
parang naka IF diet ka nyan hihihi
Pano ba yung ginagawa niyo na iqquote or copy yung reply di ako marunong haha
Pindutin mo yung 'Quote' button kapag single quote. Kapag-multiple qoutes naman, check mo yung checkboxes sa upper-rightmost ng bawat post, then click 'Quote' button...
From 180lbs to 200lbs and I managed 4reps (yes!!)
After a month of fasting I'll switch to strength and conditioning program for a month or 2. I usually do this when I gain weight.
Na-address na yang prob na 'yan from mobile users under SITE help,bugs,updates,suggestions,questions Thread. Check mo nalang. Kung wala, i-prompt mo nalang kay @boss_j ...
sa computer ok yung quote
Thanks sir @core backread na lang ako sa thread ng bugs
4 sets Jumping jack variations 1min
Dynamic exercise
Kettle bell matrix focusing on hip mobility
4 sets Broad jump x 5reps
Deadlift
150lbs x 20reps
+10lbs x 1rep to every set to failure
(to failure pull-ups un between sets)
150lbs x 20reps
4 sets of 70lbsFlat BP
Superset variation
Top to middle x 15reps
Bottom to middle x 15reps
Full range x 15reps
(Need spotter for this)
In between superset Bent over barbel rows (elevated heels)
110lbs x 5reps
Hold for 30secs
4sets of KB pistol squat
20lbs x 15reps each foot
CD core exercises
First time 15k run + puro uphill = Di na ako makatayo. Haha
WU
Agility ladder
20 Inch worm (max stretch without lifting ankle)
KB straight single leg DL (20reps each foot)
3rounds
10 Squat matrix (3 variations)
20 toes to bar
15 Standing calf raise 100lbs
15 box jumps
4 sets Clean pull 180lbs x 10reps
CD mobility exercise
Mukang Hindi active rest hahaha
Ayos to bro!! galing mo..
Zero wing again
Day 1
WU Dynamics focusing on adapting cardio
Flat BP 10 sets x 5 reps
Body wt chinups 4 sets x 15reps
DB Alternating Curls 4 sets x 10reps
CD Mobility exercises
Day 2 Rest day
Day 3
Leg Press 10sets x 5reps
4 supersets calf raise x 10reps
Standing single leg curls x 10reps each leg
KB arnold press 10 dropsets
CD Core Exercise
Day 4 Rest day
Day 5
Push up with row 5sets x 10reps
5 Supersets Pull-ups x 10reps
straight arm pull down x 10reps
Skull crusher 10 dropsets
CD Mobility exercise
Day 6
Active rest Bike
Day 7
Active rest Bike
My program is subject to changes. Depending on my recovery and adaptation :sport:
Starting to feel sloppiness and lack of power because of fasting. But reviewing my past pics gives me power again hahahaha 26 days to go :banghead:
Did legs earlier..
Pre WO assault MP (hehe I need it these days of struggle)
Warm up
Downset from 10
Double unders
20kg KB swing
Burpees
Assault kicked in..
Back squat w/ 10 trx dips between rest
110lbs x 12reps
150lbs x 10reps
180lbs x 10reps
200lbs x 8reps
( I did 200lbs in 8reps?!!)
Tried 220lbs and yes I did 6reps no spot hahaha. Achievement for the day!
Before lifting that 220lbs, a trainer of the gym approached me.. "Baka madisgrasya ka jan"
Before engaging the bar I imagined telling him in FPJ's voice " No ma' nigga, as long as my form is right, I can die in peace" haha
Proceeding to superset
Leg press
300lbs x 10reps
Maybe I should add
350lbs x 10reps
Then
420lbs x 10reps
( I asked myself am I dreaming? Slapped my quads and yes I'm awake haha!)
Every set of leg press is followed by
Leg curl 70lbs x 10reps
Standing calf raise 150lbs x 10reps
Cool down
Mobility exercises
Placebo Effect maybe?Nagkasakit ka pa nyan ah, hehe! but regardless, SICK Numbers brah! keep it up!:yahoo::yahoo:
Maybe placebo nga bro! hahaha plus the number of days rested. Thanks
Mag mumuka kayong super saiyan na dumayo dun haha