The First Avenger

ortho_boyortho_boy Posts: 135
in Personal Journals
[size=medium][align=center]hi! i hope to get opinions,reactions and reviews on what im about to start and on the on going process to this adventure. sana matulungan niyo po ako mga sir! salamat in advance! cheers:heavy:[/align][/size]
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Comments

  • kenzykenzy Posts: 663
    welcome sir sa pbb, lagay nyo po yong Workout Routine nyo at Diet plan para matulungan kayo ng mga master natin dito. Happy Lifting :bench:

    btw, ano name gym sa lrt taft ka nagbubuhat sir?
  • ortho_boyortho_boy Posts: 135
    hi sir! thanks :) brightest yung pangalan ng gym ko :)
  • kenzykenzy Posts: 663
    sir sa may buendia po ba yan, ung malapit sa overpass? color pink ba or yellow ung building? Kung yan nga un, malapit lang pala sa pinagbubuhatan namin kapag saturday or sunday. Sa may mall lang kami tapat ng Arellano, Tipness Gym.
  • Emman1986Emman1986 Posts: 1,819
    welcome sa pbb! captain! hehehe :)
  • ortho_boyortho_boy Posts: 135
    kenzy wrote:
    sir sa may buendia po ba yan, ung malapit sa overpass? color pink ba or yellow ung building? Kung yan nga un, malapit lang pala sa pinagbubuhatan namin kapag saturday or sunday. Sa may mall lang kami tapat ng Arellano, Tipness Gym.

    ah may gym ba dun sir hehe dun ako sa dilaw na gym :)
    Emman1986 wrote:
    welcome sa pbb! captain! hehehe :)

    salamat sir!
  • JettieJettie Posts: 3,763
    alam ko yung gym sa EGI.. may mga tropa ako nag gym dyan :D
  • kenzykenzy Posts: 663
    Jettie wrote:
    alam ko yung gym sa EGI.. may mga tropa ako nag gym dyan :D

    sir Jettie, EGI ba ung mall tapat ng Arellano? hehe, dko napapansin name kapag pumupunta ako. every sat or sun lng po kami don bumubuhat, mga mag 2 months pa lang
  • ortho_boyortho_boy Posts: 135
    sir jettie. halos kakaumpisa ko lang po dun eh :)y3t dry run:
    incline dumbbell warm up set: 20x20,30x20,30x20,35x15
    incline dumbbell working set : 60x12,60x12,75x10
    incline dumbbell flyes : 30x12,35x10,35x10
    vertical chest press : 100x12,130x10,160x10
    tricep pulldown warm up set: 30x20,50x15,50x12,50x12
    tricep pulldown working set: 70x12,70x10,70x10
    one hand tricep extension : 40x12,60,x10,60x10
    ez bar bicep curl warm up set: 20x20,30x20,40x12,40x12
    ez bar bicep curl working set : 40x10,60x10,60x10
    standing dumbbell bicep curl: 15x12,20x10,20x10
    decline sit ups: 25x3

    PWO meal:half rice,fried squid,quarter chicken

    SOLVE! :sport:
  • kenzykenzy Posts: 663
    ambibigat pala ng mga binubuhat mo sir
  • ortho_boyortho_boy Posts: 135
    ay hindi naman sir. nachachambahan lang po
  • JettieJettie Posts: 3,763
    ayus! minsan buhat tayo dyan kasma mga kaibigan ko :) kaso weak na ko at payat due to busy schedules at some some eh haha
  • kenzykenzy Posts: 663
    Jettie wrote:
    ayus! minsan buhat tayo dyan kasma mga kaibigan ko :) kaso weak na ko at payat due to busy schedules at some some eh haha

    cge sir Jettie, paturo kami sau ha
  • ortho_boyortho_boy Posts: 135
    Naku sir jettie mukang hindi naman bumababa ang buhat mo eh hehe
    Sir kenzy basta sabihan mo lang ako kelan ka sasabay :)
  • badass_vinchbadass_vinch Posts: 4,471
    Welcome to PBB! advice naman bro para sa mga may scoliosis :)
  • ortho_boyortho_boy Posts: 135
    Ay sir thank you. Depende sir sa problem mo eh. Minsan kasi sa form lang kaya mukang scolio. Baka mild lang yung sayo. Penge xray :)
  • ortho_boyortho_boy Posts: 135
    [size=medium]Y3T Day 1-LEGS[/size]
    Leg extension: 2 warm up sets 20x50 25x60
    Squats: 4 warm up sets 20x50 15x70 20x70 15x90
    Squats: 4 working sets of 8-10 reps 10x110 10x130 10x150 10x190
    Leg Press: 4 working sets of 10-12 reps 12x300 12x300 12x400 10x450
    Leg extensions: 4 working sets of 8-10 reps 10x100 10x100 10x100 10x100
    Lying Leg Curl: 4 warm up sets 20x20 20x30 15x30 15x30
    Lying Leg Curl: 4 working sets of 8-10 reps 10x60 10x60 8x70 10x70
    Stiff-legged dumbbell deadlift: 4 working sets of 8-10 reps 10x80 10x120 10x120 10x120
    Goodmornings: 2 working sets of 8-10 reps 10x50 10x70
  • MarkDollMarkDoll Posts: 56
    Grabe warm up set mo sir naiimagine ko ngalay nako bago pa dumating sa working set hehe.
  • ortho_boyortho_boy Posts: 135
    Ah eh mejo ngalay talaga sir. Yun kasi yung nasa workout eh so kelangan sundin para makita ang produkto :)
  • ortho_boyortho_boy Posts: 135
    [size=medium]Y3T Day 2-CHEST/TRICEPS[/size]
    Incline Dumbbell Press: 3-4 warm up sets : 20x20 20x30 20x35 15x40
    Incline Dumbbell Press: 4 working sets of 8-10 reps : 10x60 10x60 10x75 8x75
    Incline Dumbbell Flyes: 3 working sets of 8-10 reps : 10x30 10x35 10x40 XX
    Machine Bench Press: 3 working sets of 8-10 reps : 10x120 10x150 10x170 XX
    Straight Bar Triceps Pushdown: 3 warm up sets : 20x40 20x50 15x50 XX
    Straight Bar Triceps Pushdown: 4 working sets of 8-10 reps: 10x70 10x80 10X80 8X100
    Seated Triceps Extension: 4 working sets of 8-10 reps : 10X60 10X60 10X60 8X75
  • ortho_boyortho_boy Posts: 135
    [size=medium]Y3T Day 3-BACK/BICEPS[/size]
    Wide-grip pulldowns: 4 Warm up sets 25x20 25x40 20x50 15x80
    Wide-grip pulldowns: 3 working sets of 8-10 reps 8x110 8x140 8x140 XX
    T-Bar row: 3 working sets of 8-10 reps 10x100 10x120 10x135 XX
    Rack pulls: 3 working sets of 8-10 reps 10x150 10x250 10x300 XX
    Seated cable row: 3 working sets of 8-10 reps 10x120 10x135 10x155 XX
    Barbell Curl: 4 warm up sets 25x20 25x30 20x30 15x30
    Barbell Curl: 4 working sets of 8-10 reps 10x50 10x50 8x60 8x70
    Standing Dumbbell Curl: 4 working sets of 8-10 reps 10x15 10x20 10x25 8x30
  • JettieJettie Posts: 3,763
    nakapag buhat na ko sa tipness nung linggo 1pm, grabe pala ang init dyan hehe
  • ortho_boyortho_boy Posts: 135
    Jettie wrote:
    nakapag buhat na ko sa tipness nung linggo 1pm, grabe pala ang init dyan hehe

    nakita ko din siya sir jettie kaso di ko sure san entrance haha sa brightness po ako eh :)
  • ortho_boyortho_boy Posts: 135
    [size=medium]Y3T Day 4-SHOULDER/CALVES[/size]
    Side lateral raise: 4 warm up sets 25x20 25x20 20x20 15x40
    Side lateral raise: 3 working sets of 8-10 reps 10x50 10x60 8x60 XX
    Push press: 3 working sets of 8-10 reps 10x50 10x80 6x100 XX
    Upright barbell row: 3 working sets of 8-10 reps 8x80 8x80 8x80 XX
    Dumbbell bent-over raise: 3 working sets of 8-10 reps 10x40 10x60 8x70 XX
    Standing Calf raise: 4 warm up sets 20x100 20x100 20x150 15x150
    Standing Calf raise: 4 working sets of 8-10 reps 10x150 10x250 8x250 8x250

    sirs im just confused on logging my lifts. when i do a workout with dumbbells, do i add one on each hand or do i separate it? thanks :)
  • badass_vinchbadass_vinch Posts: 4,471
    Separate bro, Example:

    Flat DB Press
    100lbs x 10

    That means 100lbs each hand :)
  • kenzykenzy Posts: 663
    Jettie wrote:
    nakapag buhat na ko sa tipness nung linggo 1pm, grabe pala ang init dyan hehe

    Nong first time ko din don sir @Jettie, nahirapan ako huminga, sobra init, bihira nila buksan ung fan eh, ewan ko ba kung bakit, haha. tas basang basa lahat, sando saka shorts. Kelan kau ulit buhat sir sa Tipness? Bukas buhat kami don mga 12noon
  • ortho_boyortho_boy Posts: 135
    badass_vinch wrote:
    Separate bro, Example:

    Flat DB Press
    100lbs x 10

    That means 100lbs each hand :)

    salamat master :)
    kenzy wrote:


    Nong first time ko din don sir @Jettie, nahirapan ako huminga, sobra init, bihira nila buksan ung fan eh, ewan ko ba kung bakit, haha. tas basang basa lahat, sando saka shorts. Kelan kau ulit buhat sir sa Tipness? Bukas buhat kami don mga 12noon

    magkano ba rates dito :)
  • ortho_boyortho_boy Posts: 135
    [size=medium]Y3T Day 5-CHEST/TRICEPS[/size]
    Pec deck: 3 warm up sets 25x20 25x30 25x30 XX
    Peck Deck: 3 working sets of 12-14 reps 14x50 14x50 14x60 XX
    Smith machine incline press: 3 working sets of 12-14 reps 14x100 14x130 12x160 XX
    Incline Dumbbell flyes: 2 working sets of 12-14 reps 14x25 14x30 XX XX
    Incline Dumbbell press: 2 working sets of 12-14 reps 14x40 12x60 XX XX
    Seated Triceps Press: 4 warm up sets 25x20 20x25 20x25 20x30
    Seated Triceps Press: 2 working sets of 12-14 reps 14x40 14x50 XX XX
    Weighted dips: 2 working sets of 12-14 reps Bwx14 Bw+10x12 XX XX
    EZ bar lying triceps press: 2 working sets of 12-14 reps 14x40 12x70 XX XX
    Wide-grip triceps pushdowns: 2 working sets of 12-14 reps 14x40 14x70 XX XX

    sumundot din ako ng DL : 200x1x5
    :)
  • ortho_boyortho_boy Posts: 135
    [size=medium]Y3T LEGS[/size]
    Leg press: 4 warm up sets 25x100 25x100 25x200 25x200
    Leg press: 4 working sets of 14-16 reps 15x250 15x250 15x360 15x360
    Smith machine front squat: 4 working sets of 14-16 reps 16x40 16x70 16x70 12x90
    Leg extensions: 4 working sets of 14-16 reps 16x90 16x90 16x100 16x100
    Seated leg curl: 4 warm up sets 25x30 25x30 25x40 25x40
    Seated leg curl: 3 working sets of 14-16 reps 14x60 14x60 14x70 XX
    Single leg curl: 4 working sets of 14-16 reps 14x30 14x40 14x40 14x40
    Stiff legged dumbbell deadlift :3 working sets of 14-16 reps 14x60 14x60 12x60 XX


    [size=medium]Y3T BACK[/size]

    Wide-Grip Lat Pulldown: 3-4 warm up sets 25x60 25x60 20x80 20x80
    Wide-Grip Lat Pulldown: 3-4 sets of 12-14 reps 14x110 14x110 12x130 12x130
    T-Bar Row: 3 sets of 12-14 reps 14x75 14x100 12x120 XX
    Seated Cable Row: 3 sets of 12-14 reps 14x100 14x100 12x130 XX
    Rack Pull Deadlift: 2 sets of 12-14 reps 14x150 12x250 XX XX
    EZ Bar Curl: 1 warm up set 25x30 XX XX XX
    EZ Bar Curl: 3 sets of 12-14 reps 14x50 12x50 12x60 XX
    Standing Dumbbell Curl: 3 sets of 12-14 reps 14x15 12x20 14x20 XX

    Bench Press warmup: 12x100 / working with spot :8x220
    Burpees 20 reps
  • ortho_boyortho_boy Posts: 135
    [size=large]WEEK 3-Y3T BACK BICEPS[/size]

    Low pulley row: 3 warm up sets
    Superset:
    Low pulley row: 2 working sets of 14-16 reps
    Wide-grip pulldowns: 2 working sets of 14-16 reps
    Superset:
    T-bar row: 2 working sets of 16-18 reps
    Straight-arm pulldowns: 2 working sets of 12-14 reps

    NORMAL SET:
    Dumbbell lying pullovers: 2 working sets of 16-20 reps
    Leverage high row: 2 drop sets of 10-12 reps

    EZ bar Curls: 3 warm up sets
    EZ-Bar curl: 3 working sets of 20-25 reps
    Seated dumbbell curl: 2 drop sets of 12-15 reps

    di ko na naupdate yung journal ko dahil mejo busy but im consistent naman on lifting
    wont give the numbers na lang muna :)

    at last i bought na my 1st bag ; saiyan mode ON :angry:sxg6td.jpg
  • ortho_boyortho_boy Posts: 135
    dahil rest day ko ngayon at wala ako magawa.pasintabi na po sa mga kumakain pa. my so called "GUNS"
    j7fabn.jpg
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