Di kaya masakit likod mo dahil sa leg press? Tagal ko na hindi nagleleg press, first of all kasi wala akong leg press machine, at second sumasakit talaga lower back ko sa leg press haha
Hindi ko po alam eeh . Pero sa tingin ko po sumakit po yung lower back ko yung nag trainging po ako ng taekwondo as warm up kasi po tinamad ako mag abs nun kaya taekwondo nalang . Sa tingin ko po lowerback strain po ? :lol . almost 1 month na din po kasi to masakit . and nagka ganto na din po ako dati yung nag tataekwondo palang ako ..... pero nabawasan naman na po yung sakit nya ngayon . :sport:
Sir bakit po sumasakit lower back nyo sa pag le-legpress ?
sumasakit din likod ko sa leg press paps. pag heavy. parang hindi sapung sapu ung lower back sa conventional leg press machine. hindi natural ung movement, tapos apg heavy parang nag poportrude ung half nung katawan para matulak mo lang ung weights.
http://exercisesforinjuries.com/how-the-leg-press-can-be-dangerous-for-your-back/
Ewan ko lang pero kahit nung kakastart ko pa lang mag gym kaya ko na mag 300-400lbs sa leg press; sumasakit naman likod ko. So hindi ko na lang tinuloy try mo yung tip diyan sa link na one leg lang kung makakatulong. Or pahinga mo muna lower back mo then balik ka na sa regular squats
hindi ganun kasimple ang leg press, madaming foot placement na pwedeng gamitin, pati distance ng paa depende sa laki ng platform. MInsan yung akala natin na madali, mahirap, masakit during our sets ay dahil pala sa maling form, angle at execution. Kaya nga adjustable yung legpress para ma-hit ng maayos yung target muscle. madali lang dayain yung reps sa leg press para makapag "heavy", just shorten the distance by increasing the incline ng sandalan. Instant reps at additional poundage pero goodluck sa likod mo pag hips ang pantulak mo.
hindi ganun kasimple ang leg press, madaming foot placement na pwedeng gamitin, pati distance ng paa depende sa laki ng platform. MInsan yung akala natin na madali, mahirap, masakit during our sets ay dahil pala sa maling form, angle at execution. Kaya nga adjustable yung legpress para ma-hit ng maayos yung target muscle. madali lang dayain yung reps sa leg press para makapag "heavy", just shorten the distance by increasing the incline ng sandalan. Instant reps at additional poundage pero goodluck sa likod mo pag hips ang pantulak mo.
Sir upload ko nalang po dito yung video na habang nag le-legpress ako sa next ko po na leg day . hindi ko po kasi alam kung tama po ba yung ginagawa ko or may mali . pero pansin ko nga po nasa lowerback yung pressure pag pine-press ko yung weight pataas
http://exercisesforinjuries.com/how-the-leg-press-can-be-dangerous-for-your-back/
Ewan ko lang pero kahit nung kakastart ko pa lang mag gym kaya ko na mag 300-400lbs sa leg press; sumasakit naman likod ko. So hindi ko na lang tinuloy try mo yung tip diyan sa link na one leg lang kung makakatulong. Or pahinga mo muna lower back mo then balik ka na sa regular squats
Thanks for this Brah . Try ko to . Sana mawala na tong lowerback pain na to para makapag squat,deadlift, at barbellrow nako :lol
hindi ganun kasimple ang leg press, madaming foot placement na pwedeng gamitin, pati distance ng paa depende sa laki ng platform. MInsan yung akala natin na madali, mahirap, masakit during our sets ay dahil pala sa maling form, angle at execution. Kaya nga adjustable yung legpress para ma-hit ng maayos yung target muscle. madali lang dayain yung reps sa leg press para makapag "heavy", just shorten the distance by increasing the incline ng sandalan. Instant reps at additional poundage pero goodluck sa likod mo pag hips ang pantulak mo.
this ↑
sa old gym ko, halos 250 - 280 lbs leg press ko. pag dating ko sa eclipse, 180 lbs hirap na hirap ako. And at the same time, di ko ma activate yung sa outer quads ko( vastus lateralis), halos sa tear drop ( vastus medialis ) ko damang dama yung tama , which is the opposite dun sa leg press sa old gym namin, halos lahat sa outer quads tinatamaan and I need to do leg ext. for me to hit the tear drop.
hanggang ngayon, dinadama ko pa rin pano tamang pag gamit, nilalaro ko pag yung width / placement ng paa ko .
I'm not an expert but I'm going to give my two cents as someone who also has mild scoliosis. The exercises that tend to give me back pain are leg presses, deadlifts and decline bench crunches. (Turns out there are articles on why these exercises cause back pain aside from the issue of form.) Since nagiging cycle na lang yung injury at recovery sakin, I decided to stop doing these exercises entirely and do only squats now - wala pa namang back pain so far. How did I eliminate these and not squats? I stopped doing back exercises for a week, then I did only one of these exercises per training day - if I feel pain, I stop. If I can't feel any obvious pain, I "contract" my anal sphincter - I don't know why this works but it tends to amplify back pain in my case. Of course, I'm not saying tho that squats are back pain-proof. For all I know, it could only be an issue of form. For example, I only learned lately that deadlifts are better dropped (tulad ng sinabi sa isang thread dito) or at least, mejo controlled yung pag-drop, tulad dito sa vid ni Sir Jettie That said, it is also possible that your routine outside the gym can be causing and/or aggravating your back pain.
In sum, work on your posture, have your form checked, and if pain persists despite proper form, then you might need to eliminate some exercises.
I'm not an expert but I'm going to give my two cents as someone who also has mild scoliosis. The exercises that tend to give me back pain are leg presses, deadlifts and decline bench crunches. (Turns out there are articles on why these exercises cause back pain aside from the issue of form.) Since nagiging cycle na lang yung injury at recovery sakin, I decided to stop doing these exercises entirely and do only squats now - wala pa namang back pain so far. How did I eliminate these and not squats? I stopped doing back exercises for a week, then I did only one of these exercises per training day - if I feel pain, I stop. If I can't feel any obvious pain, I "contract" my anal sphincter - I don't know why this works but it tends to amplify back pain in my case. Of course, I'm not saying tho that squats are back pain-proof. For all I know, it could only be an issue of form. For example, I only learned lately that deadlifts are better dropped (tulad ng sinabi sa isang thread dito) or at least, mejo controlled yung pag-drop, tulad dito sa vid ni Sir Jettie That said, it is also possible that your routine outside the gym can be causing and/or aggravating your back pain.
In sum, work on your posture, have your form checked, and if pain persists despite proper form, then you might need to eliminate some exercises.
Dec. 11, 2014 Thursday
---- Shoulders and Chest ---
Military press(1min. rest between sets)-30lbs x20 (Warmup)
60lbs x15
60lbs x10
50lbs x10
50lbs x8
50lbs x8 Drop set (No rest between sets) 40lbs x6 , 30lbs x10 , 20lbs x15
Side Dumbell Raise(30sec. rest between sets)-15's x15
15's x15
15's x15 Drop set (No rest between sets) 10's x10 , 5's x10
Front Dumbbell Raise(30sec. rest between sets)-20's x15
20's x15
20's x15 Drop set (No rest between sets) 15's x10 ,10's x10
Decline Benchpress Machine (30sec. rest between sets)- 100lbs x15
90lbs x12
80lbs x10 Drop set (No rest between sets) 60lbs x12 , 40lbs x15
Cable Flys-20's x15
20's x15
20's x15
End :sport:
End... :yahoo: :sport: :lolMga Ka-bakal share ko lang po sainyo yung ginawa ko sarili kong strength program . Gusto ko kasi mag try ng strength program na ako lang ang gumagawa . Lol kaya naisipan ko na gumawa nalang ako ng sarili ko . Paki sabi nalang po sa akin if sa tingin nyo may mali or hindi maganda yung program na ginawa ko . Hehe :lol . ( Lift Big , Get Big ) 10 sets of 3 reps
Monday
Benchpress= 3x10
Squat= 3x10
Dips= 8x3
Skull Cushers or CGBP = 12 , 10 , 8 , 6
Wedneday
Chinups= 8x3
DeadLift = 1x5
BarbellRow= 3x10
BicepCurls or Preacher Curl= 12 , 10 , 8 , 6
Friday
Over Head Press= 3x10
Squat= 3x10
Dips= 8x3
Skull Crushers or CGBP= 12 , 10 , 8 , 6
Every week mag dadagdag ng 10lbs or 5lbs sa Benchpress , Barbell Row , DeadLift , Squat . Kapag hindi kinaya ng 3reps sa ibang sets okay lang kahit 2 or 1 rep lang ang magawa, pero hindi ka dapat mag babawas ng timbang . Kapag nangyari yon hindi dapat mag iincrease ng poundages dun sa exercise na hindi mo natapos dun sa next workout mo . For example, Sa OverHeadPress 100lbs x3 reps kinaya ko hanggang sa 7set pero nung 8,9,10 sets ang nagagawa ko lang is 1 or 2 reps, hindi ako mag dadagdag ng bigat sa susunod na OverHeadpress ko sa susunod na week, hanggang sa matapos ko yung 3reps of 10sets ko sa OverHeadPress
Tapos every 5th week mag dedeload ng 10 lbs sa Benchpress , OverHead press , Barbell Row , Squats , Deadlift . Example: Yung 4th week ko sa program na ito naging 200lbs yung benchpress ko dun sa 5thweek magiging 190lbs nalang yun . Sa susunod na week increase ko na ulit ng 10lbs, so 200 na ulit
Comments
Hindi ko po alam eeh . Pero sa tingin ko po sumakit po yung lower back ko yung nag trainging po ako ng taekwondo as warm up kasi po tinamad ako mag abs nun kaya taekwondo nalang . Sa tingin ko po lowerback strain po ? :lol . almost 1 month na din po kasi to masakit . and nagka ganto na din po ako dati yung nag tataekwondo palang ako ..... pero nabawasan naman na po yung sakit nya ngayon . :sport:
Sir bakit po sumasakit lower back nyo sa pag le-legpress
Ewan ko lang pero kahit nung kakastart ko pa lang mag gym kaya ko na mag 300-400lbs sa leg press; sumasakit naman likod ko. So hindi ko na lang tinuloy
Thanks for this Brah . Try ko to
this ↑
sa old gym ko, halos 250 - 280 lbs leg press ko. pag dating ko sa eclipse, 180 lbs hirap na hirap ako. And at the same time, di ko ma activate yung sa outer quads ko( vastus lateralis), halos sa tear drop ( vastus medialis ) ko damang dama yung tama , which is the opposite dun sa leg press sa old gym namin, halos lahat sa outer quads tinatamaan and I need to do leg ext. for me to hit the tear drop.
hanggang ngayon, dinadama ko pa rin pano tamang pag gamit, nilalaro ko pag yung width / placement ng paa ko .
In sum, work on your posture, have your form checked, and if pain persists despite proper form, then you might need to eliminate some exercises.
Shoulder and Traps
(Bar Weight Not Included)
MilitaryPress-30lbs x15 (Warm-up)
50lbs x15
50lbs x12
60lbs x8
60lbs x8
60lbs x6 Drop-set , 50lbs x5 , 30lbs x10
Front DumbbellRaise-20's x15
20's x15
20's x15
Incline Benchpress-25's x15
30's x10
30's x10
Side DumbbellRaise-15's x15
15's x15
15's x15
Front PlateRaise-30lbs x15
30lbs x15
Dumbbell Seated Shoulder press-1set of 12reps
1set of 12 reps with drop-set
DumbbellShrug-40lbs each arm x15 of 2 sets (3sec.Pause pag taas)
40lbs each arm x10 , 35lbs x10 , 30lbs x15
End....
Dec. 6, 2014 Saturday
Back
(Nanghihina)
Warmup-2sets of Chin-ups ss w/ Dips
Latpulldowns-130lbs x15
130lbs x15
130lbs x15 Drop-set , 70lbs x10
(Under hand close grip)-90lbs x10
90lbs x10
SeatedCable Row-110lbs x15
(Di ko na tinuloy dahil sumasakit lower back ko)
BarbellCurls-30lbs x15
40lbs x15
45lbs x12
40lbs x15
35lbs x15
SkullCrushers-30lbs x15
35lbs x12
40lbs x10
End... TINAMAD NA
Thankyou po sir
Chest and Triceps
Dumbbell FlatBenchpress-35's x15
40's x15
40's x12
40's x10
40's x8 ss w/ 30's x10
Dips-Bw x12
Bw x10
Bw x8
InclineDumbbellPress-35's x12
35's x10
35's x10
35's x8 ss w/ 30's x10
CableFlys- 3sets of 10reps
DumbbellFlys-20's x10 ss w/ 15's x10 (2sets)
TricepPushdown-3sets of 15reps
TricepPushDown using Rope-2sets of 15reps
End....
---- Shoulders and Chest ---
Military press(1min. rest between sets)-30lbs x20 (Warmup)
60lbs x15
60lbs x10
50lbs x10
50lbs x8
50lbs x8 Drop set (No rest between sets) 40lbs x6 , 30lbs x10 , 20lbs x15
Side Dumbell Raise(30sec. rest between sets)-15's x15
15's x15
15's x15 Drop set (No rest between sets) 10's x10 , 5's x10
Front Dumbbell Raise(30sec. rest between sets)-20's x15
20's x15
20's x15 Drop set (No rest between sets) 15's x10 ,10's x10
Decline Benchpress Machine (30sec. rest between sets)- 100lbs x15
90lbs x12
80lbs x10 Drop set (No rest between sets) 60lbs x12 , 40lbs x15
Cable Flys-20's x15
20's x15
20's x15
End
Armzz
(Bar Weight Not Included)
BarbellCurls ss w/ SkullCrushers-40lbs x15 / 35lbs x15
45lbs x12 / 40lbs x12
50lbs x10 / 45lbs x10
65lbs x3 / 55lbs x4
Alternating HammerCurls ss w/TricepPushdown (Rope)-
30's x10each arm / 80lbs x15
30's x10each arm / 80lbs x15
30's x10each arm Drop set , 20's x8each arm / 80lbs x15 Drop set , 60lbs x10
Alternating DumbbellCurl ss w/ Tricep Pushdown-
25's x10Each arm / 100lbs x15
25's x10Each arm / 100lbs x15
25's x10Each arm Dropset, 20's x10 each arm / 100lbs x15 dropset , 80lbs x10
End
Armzz
(Bar Weight Not Included)
BarbellCurls ss w/ SkullCrushers-40lbs x15 / 35lbs x15
45lbs x12 / 40lbs x12
50lbs x10 / 45lbs x10
65lbs x3 / 55lbs x4
Alternating HammerCurls ss w/TricepPushdown (Rope)-
30's x10each arm / 80lbs x15
30's x10each arm / 80lbs x15
30's x10each arm Drop set , 20's x8each arm / 80lbs x15 Drop set , 60lbs x10
Alternating DumbbellCurl ss w/ Tricep Pushdown-
25's x10Each arm / 100lbs x15
25's x10Each arm / 100lbs x15
25's x10Each arm Dropset, 20's x10 each arm / 100lbs x15 dropset , 80lbs x10
End
----Back And Biceps----
*Dapat legs talaga ngayon pero sumakit nanaman lowerback ko pagka squat ko * :banghead:
Squat(Lightweight muna, kapa kapa lang) -60lbs x10
90lbs x10
110lbs x5 (Lowerback pain strikes)
Latpulldowns(Masakit sa lowerback)-130lbs x15
Latapulldowns(Close underhand grip)-90lbs x10
90lbs x10
90lbs x10
80lbs x10
80lbs x10
80lbs x10
70lbs x10
70lbs x10
70lbs x10
(90lbs x10 Drop-set , 80lbs x10 , 70lbs x10 , 60lbs x10 , 70lbs x10 , 80lbs x10 , 90lbs x10)
RowingMachine- 5sets of 15reps
3sets of 6 reps
Hammer curls-25's x10 each arm
25's x10 each arm
25's x10 each arm
25's x10 each arm
25's x10 each arm
End....
Dec. 18, 2014 Thursday
Shoulders and Chest
Militarypress-30lbs x20 (warmup)
65lbs x12
65lbs x8
65lbs x6
50lbs x10
50lbs x8
50lbs x8 Drop-set , 40lbs x6 , 30lbs x10 , 20lbs x15
Side Raises ss w/ Uprightrow-15's x15 / 60lbs x6
15's x15 / 50lbs x6
15's x15 / 40lbs x6
Decline Bench Machine-100lbs x15
90lbs x15
80lbs x12 Drop-set , 60lbs x10 , 40lbs x15
Cable Flys-30's x15
20's x15
20's x15
20's x15
20's x15
End.
what happen brah?
Masakit pa lower back ko Brah :banghead: . Kaya naman mag squat pero sumasakit talaga kahit lightweight lang . 110lbs lang di na kinaya yung pagtapos ng 5th rep ko . kaya pa naman ituloy kaso sumasakit na talaga, baka lumala lang
Back and Biceps
Latpulldowns-140lbs x15
140lbs x15
140lbs x15
130lbs x15
130lbs x15 Drop-set , 100lbs x10 , 70lbs x10
(UnderHand Grip Latpulldowns-90lbs x10
90lbs x10
90lbs x10
80lbs x10
80lbs x10
BarbellRow ss w/ Underhand grip barbellRow (Lightweight lang muna baka sumakit lower back ko :lol ) -
80lbs x12 / 80lbs x8
80lbs x12 / 80lbs x8
80lbs x12 / 80lbs x8
80lbs x12 / 80lbs x8
80lbs x12 / 80lbs x8
Barbell Preacher curl-30lbs x15
35lbs x12
40lbs x8
30lbs x10
20lbs x12
Alternating Dumbbell Curls-25's x12 Each arm
25's x12 Each arm
25's x12 Each arm
Dumbbell Concentration Curl-15lbs x15 ss w/ 10lbs x8
15lbs x15 ss w/ 10lbs x8
15lbs x15 ss w/ 10lbs x8
BarbellCurl(Burn Out)-
No Rest Each Set
25lbs x25
20lbs x15
10lbs x15
End
Late upload
Dec. 29, 2014 Monday
----Chest And Triceps----
FlatBenchpress-100lbs x12
100lbs x10
100lblbs x6
120lbs x3
120lbs x3
Dips-Bw x10
Bw x10
Bw x8
Incline Dumbbell press-35's x12
35's x10
35's x10
MachineFlys- 3sets of 12reps
Incline Flys-2 sets of 10reps
Skull Crushers ss w/ Closegrip Benchpress
Tricep Pushdown-3sets of 15reps
'' '' Rope-3sets of 15reps
End..
Dec. 30, 2014 Tuesday
Legs And Back
Squat-150lbs x12
150lbs x12
150lbs x10
170lbs x8
170lbs x5
DeadLift-240lbs x5
260lbs x3
270lbs x1
Latpulldowns- 3sets of 10 reps
BarbellRow-110lbs x12
110lbs x12
110lbs x12
130lbs x8
130lbs x8 Drop-set 100lbs x8
End
Happy New Yeeeear! cheers
Shoulder
Militarypress-40lbs x15 (1min. Rest Each set)
65lbs x12
65lbs x8
65lbs x5
55lbs x8
55lbs x6 Drop-set 45lbs , 35lbs , 25lbs
*SUPERSETS*
Dumbbell Side Raise And Uprightrow (40sec. Rest Each Set)
20's x10 / 45lbs x15
20's x10 / 45lbs x15
20's x10 / 45lbs x15
Alternate Dumbbell FrontRaise And Front Plate Raise (40sec. Rest Each set)
20's x10 each arm / 25lbs x15
20's x10 each arm / 25lbs x15
20's x10 each arm / 25lbs x15
Jan. 3, 2014 Saturday
Arms
*SUPERSETS*
Preacher Curl / Alternate Dumbbell Curl / Cable Curl (Di ko alam kung ilang lbs ) (90sec. Rest Each set)
40lbs x12 / 25's x10 each arm / 12reps
40lbs x10 / 25's x10 each arm / 12reps
40lbs x12 / 25's x10 each arm / 12reps
Cable Pushdown / Rope Pushdown / Dumbbell Tricep Extension (90sec. Rest each set)
15reps / 15reps / 30lbs x8
15reps / 15reps / 25lbs x8
15reps / 15reps / 25lbs x8
Barbell Curl / Alternate Hammer Curl / Rope Cable Curl
50lbs x12 / 30's x10 each arm / 10reps
50lbs x12 / 30's x10 each arm / 10reps
50lbs x12 / 30's x10 each arm / 10reps
Skull Crushers / Closegrip Benchpress / Tricep KickBack
35lbs x15 / 35lbs x15 / 20lbs x12 each arm
35lbs x12 / 35lbs x15 / 15lbs x15 each arm
35lbs x8 / 35lbs x10 / 15lbs x15 each arm
End.
---- Chest , Shoulders , Triceps ----
(Bar Weight Not Included)
Benchpress-105lbs x10
105lbs x8
105lbs x6
125lbs x2
125lbs x1
Dips-Bw x10
Bw x8
Bw x8
Incline DumbbellPress-35's x12
35's x8
35's x8
Clean and jerk-60lbs x12
80lbs x8
80lbs x8
-SuperSets-
Dumbbell SideRaise
Dumbbell FrontRaise
Tricep Pushdown
End..
Jan. 6, 2015 Tuesday
---- Legs , Back , Biceps ----
Squat (Ass To The Ground)-160lbs x12
160lbs x12
160lbs x10
180lbs x8
180lbs x5
Legpress-370lbs x8
370lbs x8
370lbs x8
DeadLift-200lbs x8
200lbs x8
200lbs x8
Barbell Row-100lbs x15
100lbs x15
100lbs x15
Barbell Preacher curl ss w/ Alternate Dumbbell Curls-40lbs x10 / 25's x10 each arm
40lbs x7 / 25's x10 each arm
40lbs x7 / 25's x10 each arm
End...
----Shoulders , Chest , Triceps----
Militarypress-55lbs x15
55lbs x10
55lbs x8
65lbs x6
65lbs x6
Dumbbell Side Raise-20's x12
15's x15
15's x15
Incline Dumbbellpress-40's x8
35's x12
35's x10
35's x8
SuperSets (Alternate Dumbbell Front Raise / Cable Flys / Front Plate Raise)
20's x12 each arm / 3stacks x15 / 40lbs x8
15's x15 each arm / 3stacks x15 / 40lbs x8
15's x15 each arm / 3stacks x15 / 40lbs x8
SkullCrushers-35lbs x15
35lbs x12
35lbs x10
25lbs x10
Tricep Pushdown-3sets of 15reps
End..
---- Legs , Back ----
Squats-100lbs x10
120lbs x5
140lbs x5
WorkingSets: 170lbs x5
190lbs x3
200lbs x5 (New PR cheers )
Chinups-Bw x8
Bw x6
Bw x3
LatPullDowns-100lbs x15
100lbs x12
100lbs x12
DeadLift-200lbs x8
240lbs x5
260lbs x3
280lbs x1
300lbs x1 (New PR :yahoo: :sport: cheers )
BarbellRow-130lbs x12
130lbs x12
130lbs x12
150lbs x5
150lbs x5
End...
Monday
Benchpress= 3x10
Squat= 3x10
Dips= 8x3
Skull Cushers or CGBP = 12 , 10 , 8 , 6
Wedneday
Chinups= 8x3
DeadLift = 1x5
BarbellRow= 3x10
BicepCurls or Preacher Curl= 12 , 10 , 8 , 6
Friday
Over Head Press= 3x10
Squat= 3x10
Dips= 8x3
Skull Crushers or CGBP= 12 , 10 , 8 , 6
Every week mag dadagdag ng 10lbs or 5lbs sa Benchpress , Barbell Row , DeadLift , Squat . Kapag hindi kinaya ng 3reps sa ibang sets okay lang kahit 2 or 1 rep lang ang magawa, pero hindi ka dapat mag babawas ng timbang . Kapag nangyari yon hindi dapat mag iincrease ng poundages dun sa exercise na hindi mo natapos dun sa next workout mo . For example, Sa OverHeadPress 100lbs x3 reps kinaya ko hanggang sa 7set pero nung 8,9,10 sets ang nagagawa ko lang is 1 or 2 reps, hindi ako mag dadagdag ng bigat sa susunod na OverHeadpress ko sa susunod na week, hanggang sa matapos ko yung 3reps of 10sets ko sa OverHeadPress
Tapos every 5th week mag dedeload ng 10 lbs sa Benchpress , OverHead press , Barbell Row , Squats , Deadlift . Example: Yung 4th week ko sa program na ito naging 200lbs yung benchpress ko dun sa 5thweek magiging 190lbs nalang yun . Sa susunod na week increase ko na ulit ng 10lbs, so 200 na ulit
Thanks Braaahs :sport: cheers :lol
Welcome to 200lb and 300lb club!
Keep it up!
Sa Santolan, Pasig ka ba ? Parang nakita kita
Sa Carlaville
I think last December yata yun, gabi
Aaah
Thanks Bro!
Jan. 12, 2015 . Monday
Flat Benchpress- 100lbs ( 10 sets of 3 reps ) (1min. - 1min. and 30sec. Rest )
Back Squat- 170lbs ( 10 sets of 3 reps ) (1min. - 1min. and 30sec Rest)
Dips- Body Weight ( 3sets of 8reps )
Skull Crushers- 30lbs x12
35lbs x10
40lbs x8
End.
Chinups-Bw x8
Bw x6
Bw x4
LatPulldowns ( UnderHandGrip)-110lbs x10
110lbs x10
DeadLift-270lbs (5 sets of 1 rep)
Barbell Row-110lbs (10 sets of 3reps)
Barbell Curls-40lbs x12
45lbs x10
50lbs x8
Ab workout-5mins
End..