Jan. 21, 2015 Wednesday
Chinups-Bw x8
Bw x6
Bw x5
DeadLifts (Fail) - 170lbs x8
240lbs x3
260lbs x1
280lbs x1
280lbs x1
280lbs x1 Failed
280lbs x1 Failed
280lbs x1 Failed
*Hirap mag deadlift sa bagong gym . Ang liliit ng plaaates :banghead: * wala pang floor mat *
Barbell Bent over rows - 10sets of 3reps 120lbs
Barbell Curls-45lbs x12
50lbs x10
55lbs x8
End .
Jan. 23, 2015 Friday (Bar Weight Not included)
Squat- 10sets of 3reps at 190lbs
Military press - 10sets of 3reps at 60lbs
Dips - 2sets of 8reps and 1set of 5reps at Bw + 20lbs
Tricep Pushdown - 3sets of 15reps
End
Ang tagal kong di nakapag log dito :lol . Btw. 1week na pala ako sa cutting phase ko . Lol . Napa-cut ako ng maaga kasi may sasalihan ako na modeling contest sa school namin . Haha .
Jan. 23, 2015 Friday (Bar Weights Not Included)
Squat-10sets of 3 reps at 190lbs
OHP-10sets of 3reps at 60lbs
Dips-3sets of 8reps at Bw +20lbs
Tricep Pushdown-3sets of 15reps
Jan. 26, 2015 Monday (Bar Weights Not Included)
Squat-10sets of 3reps at 200lbs
Benchpress (Failed)- "Supposed to be 3 reps per set" "Feeling weak as Fag."
5sets of 2reps at 120lbs
Incline Dumbbellpress-45's x12
45's x10
45's x8 ss w/ 30's x8
Incline Dumbbell Flys-20's x15
20's x15
20's x15
Cable Flys-3sets of 15reps
Tricep Pushdown-3sets of 15reps drop-set 15reps
Jan. 28, 2015 Wednesday (Bar Weights Not Included)
Chinups-Bw x 10 , 8 , 6
DeadLift-240lbs x5
260lbs x3
5sets of 1rep at 280lbs
Barbellrow-5sets of 3reps at 130lbs
Latpulldowns (Underhand grip)-3sets of 10-12reps
Barbell Curls-50lbs x12
55lbs x8
50lbs x10 ss w/ 40lbs x10
Alternate Hammer Curls-40's x6 each arm
Jan. 30, 2015 Friday (Bar Weights Not Included)
OHP-5sets of 3reps at 70lbs
OverHead Dumbbell press-35's x12
40's x8
40's x8 w/spot
40's x6 w/spot ss w/ 20's x10
TRISET:Lateral Raise to Dumbbell Bent over raise to Alt. Db Front Raise
3sets of 12 , 12 , 10 reps at 15's
Tricep Pushdown-3sets of 15reps drop-set then 15reps
Rope push down-3sets of 12reps dropset then 12reps
Squat-5sets of 3reps at 200lbs
Jan. 31, 2015 Saturday (Bar Weights Not Included)
Chinups-10 , 8 , 4
Deadlift-250lbs x5
270lbs x3
300lbs (Failed) :banghead:
Latpulldowns-3sets of 15reps
Latpulldowns(Underhand grip)-3sets of 15reps
Alternate Dumbbell Curls-3sets of 10reps each arm at 30's
Barbell Curls-50lbs x8
50lbs x8 ss w/ 30lbs x12
50lbs x8 ss w/ 30lbs x12
Comments
Squat-170lbs : 10sets of 3reps
Military Press- 50lbs : 10sets of 3reps
Dips : 5sets of 8reps
SkullCrushers-35lbs x12
40lbs x12
45lbs x8
End.
Jan. 19, 2015 Monday (Bar Weight Not Included)
Benchpress-110lbs : 10sets of 3reps
Squat-190lbs : 10sets of 3reps
Dips- +10lbs : 5sets of 8reps
SkullCrushers-35lbs x12
40lbs x10
45lbs 8
End..
Chinups-Bw x8
Bw x6
Bw x5
DeadLifts (Fail) - 170lbs x8
240lbs x3
260lbs x1
280lbs x1
280lbs x1
280lbs x1 Failed
280lbs x1 Failed
280lbs x1 Failed
*Hirap mag deadlift sa bagong gym . Ang liliit ng plaaates :banghead: * wala pang floor mat *
Barbell Bent over rows - 10sets of 3reps 120lbs
Barbell Curls-45lbs x12
50lbs x10
55lbs x8
End .
Jan. 23, 2015 Friday (Bar Weight Not included)
Squat- 10sets of 3reps at 190lbs
Military press - 10sets of 3reps at 60lbs
Dips - 2sets of 8reps and 1set of 5reps at Bw + 20lbs
Tricep Pushdown - 3sets of 15reps
End
Jan. 23, 2015 Friday (Bar Weights Not Included)
Squat-10sets of 3 reps at 190lbs
OHP-10sets of 3reps at 60lbs
Dips-3sets of 8reps at Bw +20lbs
Tricep Pushdown-3sets of 15reps
Jan. 26, 2015 Monday (Bar Weights Not Included)
Squat-10sets of 3reps at 200lbs
Benchpress (Failed)- "Supposed to be 3 reps per set" "Feeling weak as Fag."
5sets of 2reps at 120lbs
Incline Dumbbellpress-45's x12
45's x10
45's x8 ss w/ 30's x8
Incline Dumbbell Flys-20's x15
20's x15
20's x15
Cable Flys-3sets of 15reps
Tricep Pushdown-3sets of 15reps drop-set 15reps
Jan. 28, 2015 Wednesday (Bar Weights Not Included)
Chinups-Bw x 10 , 8 , 6
DeadLift-240lbs x5
260lbs x3
5sets of 1rep at 280lbs
Barbellrow-5sets of 3reps at 130lbs
Latpulldowns (Underhand grip)-3sets of 10-12reps
Barbell Curls-50lbs x12
55lbs x8
50lbs x10 ss w/ 40lbs x10
Alternate Hammer Curls-40's x6 each arm
Jan. 30, 2015 Friday (Bar Weights Not Included)
OHP-5sets of 3reps at 70lbs
OverHead Dumbbell press-35's x12
40's x8
40's x8 w/spot
40's x6 w/spot ss w/ 20's x10
TRISET:Lateral Raise to Dumbbell Bent over raise to Alt. Db Front Raise
3sets of 12 , 12 , 10 reps at 15's
Tricep Pushdown-3sets of 15reps drop-set then 15reps
Rope push down-3sets of 12reps dropset then 12reps
Squat-5sets of 3reps at 200lbs
Jan. 31, 2015 Saturday (Bar Weights Not Included)
Chinups-10 , 8 , 4
Deadlift-250lbs x5
270lbs x3
300lbs (Failed) :banghead:
Latpulldowns-3sets of 15reps
Latpulldowns(Underhand grip)-3sets of 15reps
Alternate Dumbbell Curls-3sets of 10reps each arm at 30's
Barbell Curls-50lbs x8
50lbs x8 ss w/ 30lbs x12
50lbs x8 ss w/ 30lbs x12
End . :sport: