Sumo Deadlift ( as per @jettie , mas natural akong tingnan and mas ok form ko sa sumo, sooo... I might change to sumo deadlift.. though hindi pa ngayon, I'll stick to conventional until I can hit at least 320 x reps )
133.0 x 8
183.0 x 5
April 20 2015
Bench Press
45.0 x 15
85.0 x 10
95.0 x 10
115.0 x 10
125.0 x 5
145.0 x 5
160.0 x 4
150.0 x 6
OHP
45.0 x 15
65.0 x10
75.0 x 8
85.0 x 5
100.0 x 5
100.0 x 5
100.0 x 5
Pull Ups
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 5 Lap/Rep
Set 5 : 5 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 50.0x10
Set 3 : 50.0x7
Set 4 : 50.0x8
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x8
Set 3 : 50.0x10
Set 4 : 50.0x7
Dumbbell Standing Triceps Extension
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x10
Done!
*********************
April 21 2015
Deadlift
133.0 x 8
165.0 x 5
195.0 x 5
225.0 x 3
271.0 x 3 >> Pakers! Miscalculated!! supposedly 155.0 x 3. I was like " Fuck! biglang bumigat!".
286.0 x 1 >> syet! hambigat nga!! sinabi ko na lang sa sarili ko, " stop being a pussy! it's still your mother effin' set!" rest for 2 minutes then...
286.0 x 4 >> PR on reps! Oh Yeah!!
221.0 x 5 >> trip ko lang, just to re check my form.
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 115.0x10
Set 3 : 115.0x10
Set 4 : 115.0x10
Set 5 : 115.0x10
Leg Press
Set 1 : 230.0x12
Set 2 : 230.0x12
Set 3 : 230.0x15
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x12
Set 3 : 135.0x20
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 110.0x15
Set 3 : 110.0x15
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x25
Set 3 : 35.0x25
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 7 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x8
Set 4 : 0.0x8
Set 5 : 0.0x8
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Dumbbell Standing Triceps Extension
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
90-degree Vertical Plate Press
Set 1 : 35.0x25
Set 2 : 35.0x25
Set 3 : 35.0 x 25
Done!
Been veerrryyy busy this past week, halos wala na kong time para mag gym. Normally every day off ko umuuwi ako sa probinsya, mga 3 times a week na lang ako nakakapag buhat. sobrang drain pa since sobrang init.
This! Hahaha oo sir iba nga talaga. Biglang super saiyan yung lakas! Lol
'Grats sa PR!
thanks brah,
normally kase tulala ako pag DL work out ko ( and squat), kase as in kailangan focus ako sa execution. napansin ko lang na nakatingin kase may malaking salamin sa harapan, eh nasa kaliwa ko sya, kitang kita talaga na nakaharap sya sakin, hehe!
PR on reps ako dito sa 310. normally 1 rep lang nagagawa ko jan eh LOL!
malamang katingin tingin ung chik kaya napansin mo .. naka leggings ba yan at bakat ung burol? lol hihihi!
malabo mata ko kaya di ko masyado maaninag yung mukha eh, pero maputi, as in namumula habang nag wowork out sya, hehe! at saka... bata pa brah, feeling ko mga 1 - 2nd year college pa lang un.
malamang katingin tingin ung chik kaya napansin mo .. naka leggings ba yan at bakat ung burol? lol hihihi!
malabo mata ko kaya di ko masyado maaninag yung mukha eh, pero maputi, as in namumula habang nag wowork out sya, hehe! at saka... bata pa brah, feeling ko mga 1 - 2nd year college pa lang un.
pag tinitingnan ka brah, nag paparamdam.. need allowance daw hahahaha :P
kapalit ng testo level up hahahahacheers:yahoo:
" LOL! loko ka brah,kahit pag samahin pa natin pera nating dalawa, mas mayaman pa satin yun, haha! may masiriling driver nga yun eh, haha! "
LOL!!!! dalawa lang talaga yan brah, dahil college student eh need ng allowance or dahil mayaman, nag iisang anak, strict ang parents, walang kaibigang lalaki, eh nakita nya sayo ang mga bagay na hinahanap hanap nya at gusto nyang Makita na kukumpleto sa malungkot na buhay ng isang heredera na nagiisa!!! hahahhaa
Chin Up
Set 1 : 35.0x6
Set 2 : 35.0x6
Set 3 : 35.0x6
Leverage Shoulder Press
Set 1 : 35.0x12
Set 2 : 35.0x12
Set 3 : 35.0x12
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Dumbbell Shoulder Press
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x12
Barbell Bent Over Row
Set 1 : 90.0x12
Set 2 : 110.0x12
Set 3 : 110.0x12
Set 4 : 120.0x12
Set 5 : 120.0x12
Done!
# katangahan ko umiral, naiwanan ko grip pad and pad lock ko sa gym ( and that was 2 days ago, ) ngayon ko lang napansin.. hirap pa naman humanap nang grip pad.
anybody knows where can I buy these type of pad? I bought this one from core nutrition, unfortunately, out of stock na.
LOL!!!! dalawa lang talaga yan brah, dahil college student eh need ng allowance or dahil mayaman, nag iisang anak, strict ang parents, walang kaibigang lalaki, eh nakita nya sayo ang mga bagay na hinahanap hanap nya at gusto nyang Makita na kukumpleto sa malungkot na buhay ng isang heredera na nagiisa!!! hahahhaa
hindi na ko pwede brah,haha! I'm a family man brotha.
though parang chinese yung girl eh. so malamang yayamanin yun. sa kutis pa lang eh, LOL!
Had this conversation with my co worker a while ago, the thing is, this guy is huuuge before, as in brother in iron din. Pero he got sick ( kidney related, hereditary ) so di na sya nagbubuhat. Nag pag usapan namin yung Abs, ok naman kausap, may alam din. I then told him that may mga technique para mapaliit yung tyan, parang "spot reduction" baga, but it doesn't consist of programs / routine na sandamakmak na abs training. I then said that I know someone na nagsusuot nang "abdominal belt / binder" while working out para paliitin din yung stomach. What puzzles me was when he said that delikado daw yun sa liver. di ko sure kung ano yung explanation niya about that. Then also with the cardio, he said that pag mag cacardio ka , la lawlaw ( loose ) yung mga maskel mo. Now, dun ako natawa, I was like, "depende naman siguro sa type nang cardio and sa katawan yun, haha!. What I know is kaya lumalawlaw yung skin eh pag naging drastic yung pag lose nang weight vs. sa pag contract nang skin mo. " To cut that story short...
Natawa lang ako sa broscie. LOL!
Then also with the cardio, he said that pag mag cacardio ka , la lawlaw ( loose ) yung mga maskel mo.
parang kapatid lang to nang sabi-sabi na " wag daw magbubuhat ng hardcore kung magbabasketball karin naman daw kasi la-lawlaw daw muscles mo "...
dami nagsasabi samin nito lalo na yung mga tambay sa basketball court samin.
Comments
Squat
45.0 x 10
95.0 x 5
95.0x 8
115.0 x 5
135.0 x 3
170.0 x 5
190.0 x 3
215.0 x 1
215.0 x 1
215.0 x 1
215.0 x 1
215.0 x 2
kettlebell squat swing
Set 1 : 44.0x10
Set 2 : 44.0x10
Set 3 : 53.0x10
Set 4 : 53.0x10
Set 5 : 53.0x10
Dumbbell Bicep Curl
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Cable Standing Curl
Set 1 : 100.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Cable Triceps Pushdown
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Trapbar farmers walk
178.0 x 3 set
stomach vacuum
done!
Bench Press
45.0 x 12
95.0 x 10
115.0 x 10
135.0 x 5
150.0 x 3
165.0 x 3
165.0 x 3
165.0 x 3 >>> sobrang grind sa last rep, tama na LOL!
Chin Up
Set 1 : 25.0x8
Set 2 : 25.0x7
Set 3 : 25.0x6
Barbell Bent Over Row
Set 1 : 90.0x12
Set 2 : 110.0x12
Set 3 : 110.0x12
Set 4 : 110.0x12
Set 5 : 115.0x12
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x10
Set 3 : 45.0x10
Leverage Shoulder Press
Set 1 : 25.0x12
Set 2 : 30.0x12
Set 3 : 30.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x15
Set 3 : 15.0x15
90-degree Vertical Plate Press
Set 1 : 35.0x25
Set 2 : 35.0x20
Set 3 : 35.0x20
April 8 2015
OHP
45.0 x 15
85.0 x 8
95.0 x 5
110.0 x 5
110.0 x 4
110.0 x 3
110.0 x 5
110.0 x 3
Sabog LOL!
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 5 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 6 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 45.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 55.0x10
Set 5 : 55.0x10
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Dumbbell Standing Triceps Extension
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Done!
Deadlift
125.0 x 10
155.0 x 5
185.0 x 5
230.0 x 5
265.0 x 3 ( touch n' go )
Sumo Deadlift ( as per @jettie , mas natural akong tingnan and mas ok form ko sa sumo, sooo... I might change to sumo deadlift.. though hindi pa ngayon, I'll stick to conventional until I can hit at least 320 x reps )
133.0 x 8
183.0 x 5
Front Squat
95.0 x 10
95.0 x 10
95.0 x 10
95.0 x 10
Done!
OHP
45.0 x 15
85.0 x 8
95.0 x 5
115.0 x 3
115.0 x 3
115.0 x 3
Pull Ups
Set 1 : 10 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Barbell Incline Bench Press
Set 1 : 115.0x8
Set 2 : 115.0x10
Set 3 : 115.0x8
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x8
Set 3 : 50.0x8
Set 4 : 0.0x8
Set 5 : 0.0x8
Wide Grip Lat Pulldown
Set 1 : 12.0x10
Set 2 : 13.0x10
Set 3 : 13.0x10
*****************
April 14 2015
Squat
45.0 x 10
90.0 x 5
115.0 x 5
140.0 x 3
150.0 x 5
175.0 x 5
195.0 x 6
Cable Triceps Pushdown
Set 1 : 120.0x8
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 35.0x10
Set 2 : 35.0x8
Set 3 : 35.0x8
Not in the zone... done!
Deadlift
133.0 x 5
165.0 x 5
195.0 x 5
215.0 x 5
240.0 x 5
270.0 x 6
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 115.0x8
Set 3 : 115.0x8
Set 4 : 120.0x8
Set 5 : 120.0x8
Leg Press
Set 1 : 200.0x15
Set 2 : 220.0x15
Set 3 : 220.0x14
Seated Calf Raise
Set 1 : 90.0x12
Set 2 : 90.0x15
Set 3 : 90.0x20
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x20
Set 3 : 135.0x20
RKC Plank
Set 1 : 00:01:04
Set 2 : 00:01:02
Set 3 : 00:00:37
Stomach Vacuum
Done!
Bench Press
45.0 x 15
85.0 x 10
95.0 x 10
115.0 x 10
125.0 x 5
145.0 x 5
160.0 x 4
150.0 x 6
OHP
45.0 x 15
65.0 x10
75.0 x 8
85.0 x 5
100.0 x 5
100.0 x 5
100.0 x 5
Pull Ups
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 5 Lap/Rep
Set 5 : 5 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 50.0x10
Set 3 : 50.0x7
Set 4 : 50.0x8
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x8
Set 3 : 50.0x10
Set 4 : 50.0x7
Dumbbell Standing Triceps Extension
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x10
Done!
*********************
April 21 2015
Deadlift
133.0 x 8
165.0 x 5
195.0 x 5
225.0 x 3
271.0 x 3 >> Pakers! Miscalculated!! supposedly 155.0 x 3. I was like " Fuck! biglang bumigat!".
286.0 x 1 >> syet! hambigat nga!! sinabi ko na lang sa sarili ko, " stop being a pussy! it's still your mother effin' set!" rest for 2 minutes then...
286.0 x 4 >> PR on reps! Oh Yeah!!
221.0 x 5 >> trip ko lang, just to re check my form.
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 115.0x10
Set 3 : 115.0x10
Set 4 : 115.0x10
Set 5 : 115.0x10
Leg Press
Set 1 : 230.0x12
Set 2 : 230.0x12
Set 3 : 230.0x15
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x12
Set 3 : 135.0x20
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 110.0x15
Set 3 : 110.0x15
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x25
Set 3 : 35.0x25
Done!
Bench Press
80 x 10
130 x 10
150.0 x 5
130.0 x 10
130.0 x 9
130.0 x 8
Chin Up
0.0 x 10
0.0 x 10
0.0 x 10
Leverage Shoulder Press
25.0 x 12
35.0 x 12
45.0 x 10
Dumbbell Shoulder Press
40.0 x 12
45.0 x 10
45.0 x 10
FST 7 shoulder Version > 3 set
Barbell Bent over Row
80.0x 12
80.0 x 15
80.0 x 15
Done
# been sick for 4 days, medyo ok na, though makati pa rin lalamunan..
OHP
45.0 x 10
65.0x 8
85.0 x 5
100.0x 5
100.0 x 5
100.0 x 5
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 5 Lap/Rep
Set 4 : 4 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 50.0x8
Set 4 : 50.0x8
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Set 4 : 50.0x8
Set 1 : 13.0x12
Set 2 : 13.0x10
Set 3 : 13.0x12
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x10
Set 3 : 13.0x12
Dumbbell Standing Triceps Extension
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
90-degree Vertical Plate Press
Set 1 : 35.0x20
Set 2 : 35.0x20
Set 3 : 35.0x20
Done
Deadlift
135.0 x 5
165.0 x 5
195.0 x 3
205.0 x 5
240.0 x 5
275.0 x 5
Barbell Front Squat
Set 1 : 95.0x8
Set 2 : 95.0x8
Set 3 : 95.0x8
# felt a stinging sensation on my right knee, di ko na tinapos,
Leverage Shoulder Press
Set 1 : 25.0x12
Set 2 : 35.0x12
Set 3 : 35.0x10
Dumbbell Shoulder Press
Set 1 : 35.0x10
Set 2 : 35.0x8
Set 3 : 35.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 10.0x15
Set 3 : 10.0x15
Done!
OHP
45.0 x 10
65.0 x 10
85.0 x 8
105.0 x 3
105.0 x 3
105.0 x 3
110.0 x 3
110.0 x 3
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 7 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x8
Set 4 : 0.0x8
Set 5 : 0.0x8
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Dumbbell Standing Triceps Extension
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
90-degree Vertical Plate Press
Set 1 : 35.0x25
Set 2 : 35.0x25
Set 3 : 35.0 x 25
Done!
Been veerrryyy busy this past week, halos wala na kong time para mag gym. Normally every day off ko umuuwi ako sa probinsya, mga 3 times a week na lang ako nakakapag buhat. sobrang drain pa since sobrang init.
Deadlift
135.0 x 5
165.0 x 5
195.0 x 3
231.0 x 3
255.0 x 3
286.0 x 5
Barbell Front Squat
Set 1 : 95.0x8
Set 2 : 105.0x8
Set 3 : 105.0x8
Set 4 : 110.0x8
Set 5 : 110.0x10
Leg Press
Set 1 : 230.0x12
Set 2 : 230.0x12
Set 3 : 230.0x12
Leg Extensions
Set 1 : 135.0x20
Set 2 : 155.0x12
Set 3 : 155x16
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x25
Set 3 : 35.0x20
RKC Plank
Set 1 : 00:00:35
Set 2 : 00:00:37
Set 3 : 00:00:41
Done!
Squat
45.0 x 10
95.0 x 8
115.0 x 5
140.0 x 5
160.0 x 3
185.0 x 3
205.0 x 4
kettlebell squat swing
Set 1 : 44.0x10
Set 2 : 53.0x10
Set 3 : 53.0x10
Set 4 : 53.0x10
Set 5 : 53.0x10
Dumbbell Alternate Hammer Curl
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Cable Triceps Pushdown
Set 1 : 110.0x12
Set 2 : 110.0x12
Set 3 : 120.0x10
Cable Standing Curl
Set 1 : 90.0x12
Set 2 : 80.0x10
Set 3 : 90.0x12
Done!
******************************
May 12 2015
Bench Press
45.0 x 10
95.0 x 10
115.0 x 5
135.0 x 5
150.0 x 6
Chin Up
Set 1 : 25.0x6
Set 2 : 25.0x6
Set 3 : 25.0x8
Dumbbell Shoulder Press
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 45.0 x 10
Set 4 : 45.0 x 10
Leverage Shoulder Press
Set 1 : 25.0x12
Set 2 : 35.0x10
Set 3 : 35.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x10
Set 2 : 15.0x15
Set 3 : 15.0x15
bench assisted db row
Set 1 : 35.0x10
Set 2 : 30.0x12
Set 3 : 30.0x12
Barbell Bent Over Row
Set 1 : 90.0x12
Set 2 : 110.0x12
Set 3 : 110.0x12
Set 4 : 110.0x12
Set 5 : 110.0x12
Done!
OHP
45.0 x 10
65.0 x 10
85.0 x 5
110.0 x 3
110.0 x 3
110.0 x 3
110.0 x 3
110.0 x 3
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 6 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Set 4 : 45.0x10
Set 5 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 14.0x12
Dumbbell Standing Triceps Extension
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x25
Set 3 : 35.0x22
Done
Deadlift
135.0 x 5
165.0 x 5
195.0 x 5
245.0 x 3
270.0 x 3
310.0 x 3 >> PR! o yeah! ( iba pala kung may naka tingin na chicks sayo, bigla kang lumalakas LOL! )
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 110.0x8
Set 3 : 110.0x8
Set 4 : 110.0x8
Set 5 : 110.0x8
Leg Press
Set 1 : 230.0x12
Set 2 : 230.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 135.0x15
Set 2 : 135.0x15
Set 3 : 135.0x15
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 110.0x15
Set 3 : 110.0x15
Done!
This! Hahaha oo sir iba nga talaga. Biglang super saiyan yung lakas! :lol
'Grats sa PR!
thanks brah,
normally kase tulala ako pag DL work out ko ( and squat), kase as in kailangan focus ako sa execution. napansin ko lang na nakatingin kase may malaking salamin sa harapan, eh nasa kaliwa ko sya, kitang kita talaga na nakaharap sya sakin, hehe!
PR on reps ako dito sa 310. normally 1 rep lang nagagawa ko jan eh LOL!
malabo mata ko kaya di ko masyado maaninag yung mukha eh, pero maputi, as in namumula habang nag wowork out sya, hehe! at saka... bata pa brah, feeling ko mga 1 - 2nd year college pa lang un.
pag tinitingnan ka brah, nag paparamdam.. need allowance daw hahahaha :P
kapalit ng testo level up hahahahacheers:yahoo:
LOL! loko ka brah,kahit pag samahin pa natin pera nating dalawa, mas mayaman pa satin yun, haha! may masiriling driver nga yun eh, haha!May 17 2015
Squat
45.0 x 10
95.0 x 8
115.0 x 8
140.0 x 5
175.0 x 5
195.0 x 3
220.0 x 3
Cable Triceps Pushdown
Set 1 : 110.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Alternate Hammer Curl
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Dumbbell Bicep Curl
Set 1 : 30.0x8
Set 2 : 30.0x8
Set 3 : 30.0x8
Cable Standing Curl
Set 1 : 90.0x12
Set 2 : 90.0x12
Set 3 : 90.0x11
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x30
Set 3 : 35.0x30
Done!
LOL!!!! dalawa lang talaga yan brah, dahil college student eh need ng allowance or dahil mayaman, nag iisang anak, strict ang parents, walang kaibigang lalaki, eh nakita nya sayo ang mga bagay na hinahanap hanap nya at gusto nyang Makita na kukumpleto sa malungkot na buhay ng isang heredera na nagiisa!!! hahahhaa
malay mo brah, gusto maki pag friends hihihi
Bench Press
45.0 x 10
95.0 x 10
105.0 x 8
130.0 x 5
150.0 x 3
165.0 x 3
Chin Up
Set 1 : 35.0x6
Set 2 : 35.0x6
Set 3 : 35.0x6
Leverage Shoulder Press
Set 1 : 35.0x12
Set 2 : 35.0x12
Set 3 : 35.0x12
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Dumbbell Shoulder Press
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x12
Barbell Bent Over Row
Set 1 : 90.0x12
Set 2 : 110.0x12
Set 3 : 110.0x12
Set 4 : 120.0x12
Set 5 : 120.0x12
Done!
# katangahan ko umiral, naiwanan ko grip pad and pad lock ko sa gym ( and that was 2 days ago, ) ngayon ko lang napansin.. hirap pa naman humanap nang grip pad.
anybody knows where can I buy these type of pad? I bought this one from core nutrition, unfortunately, out of stock na.
hindi na ko pwede brah,haha! I'm a family man brotha.
though parang chinese yung girl eh. so malamang yayamanin yun. sa kutis pa lang eh, LOL!
OHP
45.0 x 10
65.0 x 10
85.0 x 8
115.0 x 2
115.0 x 2
115.0 x 2
115.0 x 2
115.0 x 2
Pull Ups
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 8 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 50.0x8
Set 3 : 50.0x8
Set 4 : 55.0x8
Set 5 : 55.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Set 4 : 50.0x10
Set 5 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x10
Dumbbell Standing Triceps Extension
Set 1 : 50.0x15
Set 2 : 50.0x12
Set 3 : 50.0x12
RKC Plank
Set 1 : 00:00:50
Set 2 : 00:00:31
Set 3 : 00:00:35
Done!
Sumo Deadlift
135.0 x 5
185.0 x 5
185.0 x 5
200.0 x 5
200.0 x 5
220.0 x 5
220.0 x 5
255.0 x 3
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 110.0x8
Set 3 : 110.0x8
Set 4 : 110.0x10
Set 5 : 110.0x10
Leg Press
Set 1 : 230.0x12
Set 2 : 250.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 135.0x18
Set 2 : 135.0x18
Set 3 : 135.0x17
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x30
Set 3 : 35.0x30
Done!
OHP
45.0 x 10
95.0 x 5
95.0 x 6
100.0 x 7
100.0 x 7
100.0 x 7
100.0 x 7
100.0 x 6 >> syet! kinapos!
Pull Ups
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 5 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x8
Set 4 : 50.0x10
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Set 4 : 45.0x10
Set 5 : 45.0x10
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Dumbbell Standing Triceps Extension
Set 1 : 50.0x15
Set 2 : 50.0x10
Set 3 : 50.0x10
Done!
Squat
45.0 x 10
95.0 x 5
120.0 x 5
160.0 x 5
180.0 x 5
200.0 x 6
Dumbbell Alternate Hammer Curl
Set 1 : 25.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Cable Standing Curl
Set 1 : 90.0x12
Set 2 : 90.0x12
Set 3 : 90.0x12
Cable Triceps Pushdown
Set 1 : 110.0x8
Set 2 : 120.0x8
Set 3 : 120.0x8
90-degree Vertical Plate Press
Set 1 : 35.0x30
Set 2 : 35.0x30
Set 3 : 35.0x30
Done!
Natawa lang ako sa broscie. LOL!
parang kapatid lang to nang sabi-sabi na " wag daw magbubuhat ng hardcore kung magbabasketball karin naman daw kasi la-lawlaw daw muscles mo "...
dami nagsasabi samin nito lalo na yung mga tambay sa basketball court samin.
ang lumalawlaw sakin yung dila ko at bayag ko lol