Flat DB Press
25lbs each x 12 (WU)
40lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 6
Incline BB Press - 30 degrees
40lbs x 12 (WU)
80lbs x 12 (WU)
100lbs x 12 - parang may stress sa shoulder, iniurong ko konti bench
120lbs x 10 - pota, 55lbs pla ung sa right tas 60lbs sa left kaya pla pagunrack ko bigla tumagilid sa left.
135lbs x 4 - pagka-angat ko sumaket ung left elbow ko, sinubukan ko until 4reps pero natakot ako kaya stop muna then look for spotter
135lbs x 8 - with spot
Seated Chest Press superset with DB Incline Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
40lbs each x 12
DB Incline Flyes
15lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Triceps
Triceps Push down
30lbs x 12 (WU)
50lbs x 12 (WU)
90lbs x 12
100lbs x 12
110lbs x 10
Cable pushdown using rope
20lbs x 12 (WU)
40lbs x 12 (WU)
50lbs x 12
60lbs x 12
70lbs x 12
One Arm Reversed Grip Triceps Pull down
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 12
100lbs x 12 - parang may stress sa shoulder, iniurong ko konti bench
120lbs x 10 - pota, 55lbs pla ung sa right tas 60lbs sa left kaya pla pagunrack ko bigla tumagilid sa left.
135lbs x 4 - pagka-angat ko sumaket ung left elbow ko, sinubukan ko until 4reps pero natakot ako kaya stop muna then look for spotter
135lbs x 8 - with spot
Bro, @kenzy pansin ko magkasunod kasi ung push day mo kaya nagsuffer ung shoulder mo. 05/25//2015 - Legs and Shoulder tapos followed by 05/26/2015 - Chest and Triceps para saken bro kung lagyan mo ng 1day rest ung push day mo.
Bro, @kenzy pansin ko magkasunod kasi ung push day mo kaya nagsuffer ung shoulder mo. 05/25//2015 - Legs and Shoulder tapos followed by 05/26/2015 - Chest and Triceps para saken bro kung lagyan mo ng 1day rest ung push day mo.
Oo nga noh, sige try ko yan idol BigWIJI. try ko tweak ung sequence ng workout ko. Pero this week ko lang nmn naramdaman yang ganyan. Hindi ko alam kung mali form ko. Kasi nong last 2 sets okay naman na, nawala na ung stress sa shoulder
Oo. Kanina. Napaaga. Dapat june 29 pa kaso gulo nang hr. Iba iba start date na sinabi haha. Bukas eastwood nako. Njo kanina. Badtrip walang gym dun
Kanina pa ko nagdi-delete. 100% full parin.
Layo mo pafs, gold's gym na lang option mo don. May membership naman tayo don, 1k per month ka lang tas pede kapag magsponsor ng 2 tao para 1k per month din sila.
d nyo ba ko pwede sponsoran?! wabahahaha kung di nyo ginagamit ung 2 slot nyo lols @kenzy@yopyopm
pede yan sir @Ghee, once na mag enroll kami, pede kami magsponsor ng 2. @yopyopm, isponsoran mo muna si sir Ghee kasi malamang Gold's ka babagsak eh. ndi muna ako enroll sa GG, enjoyin ko muna free gym dito sa office.
@yopyopm, sabihan moko if mageenroll ka kasi may form yan para makapagsponsor ka ng 2 tao, para mabigyan kita ng form.
Bigla ako nagising sa tawag kasi pinag night shift na naman ako. 2 weeks na sabog sabog sched ko gawa sa mga meetings at training. Gising maaga na lang para buhat na din
Stretching
Chest
Incline BB Press 40lbs x 12 (WU) 60lbs x 12 (WU) 100lbs x 12 120lbs x 10 140lbs x 8
Flat BB Press 40lbs x 12 (WU) 60lbs x 12 (WU) 100lbs x 12 120lbs x 12 140lbs x 10 160lbs x 6
DB Incline Flyes 20lbs each x 12 (WU) 30lbs each x 12 40lbs each x 12 40lbs each x 12
Cable Flyes 20lbs each x 12 30lbs each x 12 40lbs each x 12
Triceps
Triceps Push down using V-bar superset with One Arm Reversed Grip Triceps Pull down 30lbs x 12 (WU) 50lbs x 12 (WU) 80lbs x 12 90lbs x 12 100lbs x 10
One Arm Reversed Grip Triceps Pull down 20lbs x 12 30lbs x 12 40lbs x 10
Standing Triceps Press 30lbs x 12 (WU) 40lbs x 12 50lbs x 12 60lbs x 10
Stretching
Done - grabe sobra pawis ko, basa lahat (sando, short, brief, medyas). para akong naligo sa pawis.
Lat pull down - warm up for pull ups 30lbs x 10 50lbs x 10 80lbs x 8
Pullups superset with dips BW x 12 BW + 15lbs x 8 BW + 20lbs x 5
Dips BW + 20lbs x 12 BW + 30lbs x 10 BW + 40lbs x 8
BB Row 40lbs x 12 (WU) 80lbs x 12 100lbs x 12 120lbs x 8
Deadlift 120lbs x 8 (WU) 200lbs x 8 (WU) 240lbs x 8 260lbs x 6 280lbs x 3
Seated Cable Row 30lbs x 10 (WU) 50lbs x 10 (WU) 80lbs x 10 (WU) 100lbs x 12 120lbs x 12 140lbs x 10
Biceps
BB Curl bar x 12 (WU) 20lbs x 12 40lbs x 12 40lbs x 12
Seated One Arm DB Curl 5lbs each x 12 (WU) 10lbs each x 12 15lbs each x 10 15lbs each x 10
Hammer DB Curl 10lbs each x 12 15lbs each x 12 20lbs each x 10
10mins bike
Stretching
Done!!!
@yopyopm, wag mo kakalimutan si sir @Ghee kapag nagenroll ka sa GG ah. Wala pa kasi ako plan magenroll sa GG, sulitin ko muna free gym dito sa office.
May nakakasabay pala ako sa gym namin na babae, nagtataka ako kasi kapag morning ako, nakakasabay ko sya gym sa hapon. kapag pang nyt naman ako, nakakasabay ko sya sa umaga. Tas later on, nalaman ko na twice pla sya nagggym. Kung ano ano mga ginagawa kaso wala naman nagbabago sa kanya.
Squat BW x 12 40lbs x 12 80lbs x 12 120lbs x 12 140lbs x 8 160lbs x 6 180lbs x 3 - spotted sa last rep, muntik na hindi nakatayo
sarap nyan! naalala ko dati nung naka 425lbs ako, mga pang 3rd set 2nd set ata, na stuck ako halfway up parang nag blanko ung isip ko mga 1-2 secs hahaha p*ta scarry!!!! pero ansarap nung adrenaine ahhahahaha ayun nag paspot na ko next set kasi natakot ako hahaha
Squat BW x 12 40lbs x 12 80lbs x 12 120lbs x 12 140lbs x 8 160lbs x 6 180lbs x 3 - spotted sa last rep, muntik na hindi nakatayo
sarap nyan! naalala ko dati nung naka 425lbs ako, mga pang 3rd set 2nd set ata, na stuck ako halfway up parang nag blanko ung isip ko mga 1-2 secs hahaha p*ta scarry!!!! pero ansarap nung adrenaine ahhahahaha ayun nag paspot na ko next set kasi natakot ako hahaha
grabe talaga bigat ng Squat mo non Sir @Ghee, ano weight mo non? Nong bago pa lang ako nagsquat, naexperienced ko naman, pagkaupo ko ndi nako nakatayo. buti nakaabang na agad yong support sa squat cage, kaya konti effort na lang pagbaba, haha
nag lalaro sa 235 to 255 haha di ako tumitingin sa scale nun paps 235 siguro pag gutom hahaha @kenzy
grabe halos double ng bigat mo sir @Ghee, may mga tips kaba jan para lumakas sa Squat? dito ako hirap na hirap magpalakas eh, hehe. salamat
paps basic lang.. nothing special, traditional na progressive overload lang. before ako nag sl pinapractice ko na un. basta i make it a point na every week atleast may 5-10 lbs ako idadaagdag sa squats ko. target ko kasi dati 10-12 reps kung makapag dagdag ako ng weight pero nag lalaro lang ng 8-10 reps goods na ko dun ill stick with it like for 2 weeks (since once a week lang ako nag lelegs) aun pag nahagip ko na ung 12 reps, chaka ulet ako mag dadagdag. tapos naiba na kwento nung nag sl na ko, mas madali ako nakapag increase ng bigat. basta mind over matter lang kadalasan yan paps. kala mo lang di mo kaya pero magugulat ka pag bbinuhat mo kaya mo. chaka may sasalo naman na support sa rack mo wag ka matakot. load ka lang lagi. kelangan masanay nung muscle na mabigat para mag adjust ung str mo. siguro kung di ako nainjure, after sl mag mamadcow ako e. pucha gano na kaya kataas stats ko ngayon haha. anyways good thing nadin, aesthetics muna ko haha
Salamat sir @Ghee, siguro nga natatakot lang ako magdagdag sa squat kaya ang hina ko dito. Siguro kung hing ka nainjure baka mga 600+ na squat mo non pafs, hehe
bakit ka naman matatakot e kung tutuusin mas nakakatakot mabagsakan ng bench press kasi dibdib mo sasali dun kesa sa squat me rack na sasalo. chaka dont be shy to go beyond limits. minsan kasi ayaw natin try ung weights kasis a EGO natin. like baka mapahiya tayo sa ibang tao sa gym pag di natin nabuhat sabhin"ay di pala kaya" e di ka naman nag bubuhat para sakanila. kelangan mo itry. tulad nung kahapon nag db press ako 180. 90 ea, naka 3 attempts ako bago ko maangat ung db hangang chest ko di ko sya maihiga. so lag lag ng lag lag ung db sa sahig tingin ng tingin ung mga tao me iba natatawa, me iba deadma, may iba parang gusto ako tulugnan but eventually nabuhat ko, nagpatulong ako na iabot sakin ung db pag nakahiga na ko, and guess what, naka 12 reps ako no spot. o edi nga nga ung mga natawa. hahaha
Tama ka sir @Ghee, isang factor pa din un, baka mapahiya kapag hindi nabuhat or nag-fail sa attempt na yon. Maraming salamat ulit, susubukan ko na dagdag kahit pakonti konti lang
isang factor pa din un, baka mapahiya kapag hindi nabuhat or nag-fail sa attempt na yon
with failing sa attempt na buhatin yung weights, I can dig that, kasama sa buhay bakal yun, it's inevitable.. But, yung mapahiya kapag di mabuhat? ego check muna kung sino man ang tumawa sayo brah, hehe! Ilang beses na kong nag fail sa ibat ibat exercises, ilang beses na rin nainjured, pero never thought that I need to be embarrassed pag di ko nabuhat yung weights, siguro diff. folks, diff. strokes. Yung mga taong nagtatatawa pag may nag fail eh IMO, kailangan pa nang experience sa gym. you won't succeed if you don't fail. failing for me means I did something wrong and I will learn from it.
Comments
Stretching
Chest
Flat DB Press
25lbs each x 12 (WU)
40lbs each x 12 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 6
Incline BB Press - 30 degrees
40lbs x 12 (WU)
80lbs x 12 (WU)
100lbs x 12 - parang may stress sa shoulder, iniurong ko konti bench
120lbs x 10 - pota, 55lbs pla ung sa right tas 60lbs sa left kaya pla pagunrack ko bigla tumagilid sa left.
135lbs x 4 - pagka-angat ko sumaket ung left elbow ko, sinubukan ko until 4reps pero natakot ako kaya stop muna then look for spotter
135lbs x 8 - with spot
Seated Chest Press superset with DB Incline Flyes
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 12
40lbs each x 12
DB Incline Flyes
15lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 12
Triceps
Triceps Push down
30lbs x 12 (WU)
50lbs x 12 (WU)
90lbs x 12
100lbs x 12
110lbs x 10
Cable pushdown using rope
20lbs x 12 (WU)
40lbs x 12 (WU)
50lbs x 12
60lbs x 12
70lbs x 12
One Arm Reversed Grip Triceps Pull down
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 12
10mins bike
Stretching
Done for today
Stretching
Lat pull down - warm up for pull ups
30lbs x 10
50lbs x 10
80lbs x 8
Pullups superset with dips
BW x 12
BW + 10lbs x 8
BW + 15lbs x 8
Dips
BW + 20lbs x 12
BW + 30lbs x 12
BW + 40lbs x 10
BB Row
40lbs x 12 (WU)
80lbs x 12
100lbs x 12
120lbs x 8
Deadlift
120lbs x 8 (WU)
160lbs x 8 (WU)
220lbs x 8
260lbs x 6
280lbs x 3
Underhand Wide Grip Pull Ups
BW x 8
BW x 6
BW x 6 - parang ang sarap ng tama nito sa back ah, first time ko ginawa now.
Biceps
BB Curl
bar x 12 (WU)
20lbs x 12
40lbs x 10
50lbs x 8
Seated One Arm DB Curl
5lbs each x 12 (WU)
15lbs each x 12
15lbs each x 10
15lbs each x 12
Standing Cable Curl
20lbs x 12 (WU)
30lbs x 12 (WU)
50lbs x 12
60lbs x 12
70lbs x 12
10mins bike
Stretching
Done!!!
ayun nagupdate na laki ng traps mo bro. ilan na timbang mo?
Bro, @kenzy pansin ko magkasunod kasi ung push day mo kaya nagsuffer ung shoulder mo. 05/25//2015 - Legs and Shoulder tapos followed by 05/26/2015 - Chest and Triceps para saken bro kung lagyan mo ng 1day rest ung push day mo.
146-148lbs yata ako nyan pafs. Salamat, malimit kasi ako magshrugs. Minsan kapag tapos na workout ko, sinusundot ko yan kahit ano exercise ko.
Oo nga noh, sige try ko yan idol BigWIJI. try ko tweak ung sequence ng workout ko. Pero this week ko lang nmn naramdaman yang ganyan. Hindi ko alam kung mali form ko. Kasi nong last 2 sets okay naman na, nawala na ung stress sa shoulder
Parang tinatamad ako magbuhat, pero gumising pa din ako mas maaga para bumuhat
Stretching
Squat
BW x 12
40lbs x 12
80lbs x 10
160lbs x 6
170lbs x 4
170lbs x 3
Machine Leg Press
80lbs x 12
200lbs x 12
250lbs x 12
300lbs x 10
Calf Raise using leg press machine
200lbs x 20
250lbs x 20
300lbs x 15
Single Leg-Leg Extension
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
Lying Leg Curl
Hindi ko maalis ung lock, sobra tigas ng lock. Need pa yata ng plais.
Shoulders
OHP
20lbs x 12 (WU)
60lbs x 12
80lbs x 10
90lbs x 6
Arnold Press
15lbs each x 10 (WU)
30lbs each x 12
40lbs each x 12
40lbs each x 12
Side Raise
10lbs each x 12 (WU)
15lbs each x 12
20lbs each x 12
20lbs each x 12
Rear delt raise yata tawag, superset with Reverse Db Flyes
15lbs each x 12
30lbs each x 12
40lbs each x 12
40lbs each x 10
Reverse Db Flyes
15lbs each x 12
15lbs each x 12
15lbs each x 12
Facepull superset with Cable Upright Row
20lbs each x 12
40lbs each x 12
60lbs each x 12
70lbs each x 12
Cable Upright Row
20lbs each x 12
50lbs each x 12
70lbs each x 12
80lbs each x 10
DB Shrugs
40lbs each x 12
60lbs each x 12
65lbs each x 12
65lbs each x 10
DONE!!!
Stretching
Squat
BW x 12
50lbs x 12
80lbs x 10
120lbs x 10
160lbs x 6
160lbs x 3
160lbs x 3
170lbs x 3
170lbs x 2
Machine Leg Press
100lbs x 12
200lbs x 12
250lbs x 12
300lbs x 10
Calf Raise using leg press machine
250lbs x 20
300lbs x 20
340lbs x 20
Single Leg-Leg Extension
10lbs x 12 (WU)
20lbs x 12
30lbs x 12
40lbs x 10
Lying Leg Curl
20lbs x 12
35lbs x 12
45lbs x 12
55lbs x 12
Shoulders
OHP
20lbs x 12
40lbs x 12
60lbs x 10
80lbs x 8
Arnold Press
15lbs each x 10 (WU)
30lbs each x 12
40lbs each x 12
40lbs each x 10
Side Raise
10lbs each x 12
15lbs each x 12
15lbs each x 12
Front Raise
10lbs each x 12
15lbs each x 12
15lbs each x 12
30lbs each x 6
Reverse Db Flyes
15lbs each x 12
15lbs each x 12
20lbs each x 12
DB Shrugs
30lbs each x 12
60lbs each x 12
65lbs each x 10
65lbs each x 12
DONE!!!
pafs tried sending PM to you and got this error
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Kanina pa ko nagdi-delete. 100% full parin.
Layo mo pafs, gold's gym na lang option mo don. May membership naman tayo don, 1k per month ka lang tas pede kapag magsponsor ng 2 tao para 1k per month din sila.
pede yan sir @Ghee, once na mag enroll kami, pede kami magsponsor ng 2. @yopyopm, isponsoran mo muna si sir Ghee kasi malamang Gold's ka babagsak eh. ndi muna ako enroll sa GG, enjoyin ko muna free gym dito sa office.
@yopyopm, sabihan moko if mageenroll ka kasi may form yan para makapagsponsor ka ng 2 tao, para mabigyan kita ng form.
Bigla ako nagising sa tawag kasi pinag night shift na naman ako. 2 weeks na sabog sabog sched ko gawa sa mga meetings at training. Gising maaga na lang para buhat na din
Stretching
Chest
Incline BB Press
40lbs x 12 (WU)
60lbs x 12 (WU)
100lbs x 12
120lbs x 10
140lbs x 8
Flat BB Press
40lbs x 12 (WU)
60lbs x 12 (WU)
100lbs x 12
120lbs x 12
140lbs x 10
160lbs x 6
DB Incline Flyes
20lbs each x 12 (WU)
30lbs each x 12
40lbs each x 12
40lbs each x 12
Cable Flyes
20lbs each x 12
30lbs each x 12
40lbs each x 12
Triceps
Triceps Push down using V-bar superset with One Arm Reversed Grip Triceps Pull down
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
One Arm Reversed Grip Triceps Pull down
20lbs x 12
30lbs x 12
40lbs x 10
Standing Triceps Press
30lbs x 12 (WU)
40lbs x 12
50lbs x 12
60lbs x 10
Stretching
Done - grabe sobra pawis ko, basa lahat (sando, short, brief, medyas). para akong naligo sa pawis.
Stretching
Lat pull down - warm up for pull ups
30lbs x 10
50lbs x 10
80lbs x 8
Pullups superset with dips
BW x 12
BW + 15lbs x 8
BW + 20lbs x 5
Dips
BW + 20lbs x 12
BW + 30lbs x 10
BW + 40lbs x 8
BB Row
40lbs x 12 (WU)
80lbs x 12
100lbs x 12
120lbs x 8
Deadlift
120lbs x 8 (WU)
200lbs x 8 (WU)
240lbs x 8
260lbs x 6
280lbs x 3
Seated Cable Row
30lbs x 10 (WU)
50lbs x 10 (WU)
80lbs x 10 (WU)
100lbs x 12
120lbs x 12
140lbs x 10
Biceps
BB Curl
bar x 12 (WU)
20lbs x 12
40lbs x 12
40lbs x 12
Seated One Arm DB Curl
5lbs each x 12 (WU)
10lbs each x 12
15lbs each x 10
15lbs each x 10
Hammer DB Curl
10lbs each x 12
15lbs each x 12
20lbs each x 10
10mins bike
Stretching
Done!!!
@yopyopm, wag mo kakalimutan si sir @Ghee kapag nagenroll ka sa GG ah. Wala pa kasi ako plan magenroll sa GG, sulitin ko muna free gym dito sa office.
May nakakasabay pala ako sa gym namin na babae, nagtataka ako kasi kapag morning ako, nakakasabay ko sya gym sa hapon. kapag pang nyt naman ako, nakakasabay ko sya sa umaga. Tas later on, nalaman ko na twice pla sya nagggym. Kung ano ano mga ginagawa kaso wala naman nagbabago sa kanya.
Last Saturday 06/13/2015
Lower Chest
Decline BB Press
40lbs x 12
60lbs x 12
100lbs x 12
120lbs x 12
140lbs x 10
160lbs x 8
Cable Cross Over
20lbs x 12
30lbs x 12
40lbs x 12
Legs
Squat
Lunges
Standing Calf Raise
Hindi ako makabuhat ng maayos, sobrang init wala man lang kahit electric fan. Kinakapos ako hininga habang nagssquat.
Traps
Face Pull
Upright Row
BB Shrugs
Bukas ko na lang aysuin kapag nag log ulit ako, sobra antok ko kasi 2 hours lang tulog ko kagabi. Tingnan ko pa kung makakabuhat mamaya after ng work.
Stretching
Lat pull down - warm up for pull ups
30lbs x 10
50lbs x 10
80lbs x 12
Pullups superset with dips
BW x 12
BW + 15lbs x 8
BW + 20lbs x 5
Dips
BW + 20lbs x 12
BW + 30lbs x 10
BW + 40lbs x 8
Deadlift
120lbs x 8 (WU)
200lbs x 8 (WU)
240lbs x 8
260lbs x 8
280lbs x 5
DB Row
30lbs each x 8 (WU)
40lbs each x 8 (WU)
60lbs each x 12
65lbs each x 10
70lbs each x 8
Wide Grip underhand pullups
BW x 8
BW x 2 - nagcramps paa ko, ang saket
BW x 6
BW x 6
Biceps
21's
10lbs x 21 (WU)
20lbs x 21
30lbs x 21
40lbs x 21
Seated One Arm DB Curl
5lbs each x 12 (WU)
10lbs each x 12
15lbs each x 12
20lbs each x 10
Preacher Curl
20lbs each x 12
30lbs each x 12
40lbs each x 10
Concentration Curl
15lbs x 12
15lbs x 12
15lbs x 12
10mins bike
Stretching
Done!!!
Parang tinatamad ako, wala sa mood. Sobra lamig sa gym kasi umuulan.
Stretching
Chest
Incline DB Press
30lbs x 12 (WU)
40lbs x 12 (WU)
60lbs each x 12
65lbs each x 12
70lbs each x 10 - spotted
Flat BB Press
40lbs x 12 (WU)
80lbs x 12 (WU)
100lbs x 12
120lbs x 12
140lbs x 10
160lbs x 8 - spotted
Seated Chest Press
10lbs each x 12 (WU)
20lbs each x 12 (WU)
30lbs each x 12
40lbs each x 12
50lbs each x 10
Cable Flyes
10lbs each x 12
20lbs each x 12
30lbs each x 12
40lbs each x 10
Triceps
Triceps Push down using V-bar superset with Two Arm Reversed Grip Triceps Pull down
30lbs x 12 (WU)
50lbs x 12 (WU)
80lbs x 12
90lbs x 12
100lbs x 10
Two Arm Reversed Grip Triceps Pull down
20lbs x 12 (WU)
40lbs x 12 (WU)
70lbs x 12
80lbs x 12
90lbs x 12
CGBP
20lbs x 12 (WU)
40lbs x 12
60lbs x 12
70lbs x 10
Seated Triceps Press
40lbs x 12 (WU)
50lbs x 12
60lbs x 12
70lbs x 10
Stretching
DONE!!!
Stretching
Squat
BW x 12
40lbs x 12
80lbs x 12
120lbs x 12
140lbs x 8
160lbs x 6
180lbs x 3 - spotted sa last rep, muntik na hindi nakatayo
Machine Leg Press
80lbs x 12
200lbs x 12
250lbs x 12
300lbs x 10
Calf Raise using leg press machine
200lbs x 20
300lbs x 20
350lbs x 20
370lbs x 20
400lbs x 15
Leg Extension
30lbs x 12 (WU)
50lbs x 12
80lbs x 12
90lbs x 12
100lbs x 12
Shoulders
Seated Shoulder Press
20lbs each x 12 (WU)
30lbs each x 12 (WU)
45lbs each x 12
50lbs each x 10
55lbs each x 8
Side Raise
10lbs each x 12 (WU)
15lbs each x 12
20lbs each x 12
20lbs each x 12
Front DB Raise
10lbs each x 12
15lbs each x 12
30lbs each x 8
30lbs each x 8
Reverse Db Flyes
5lbs each x 12
15lbs each x 12
20lbs each x 10
20lbs each x 10
DB Shrugs
30lbs each x 12
60lbs each x 12
65lbs each x 12
70lbs each x 10
Stretching
DONE!!!
grabe talaga bigat ng Squat mo non Sir @Ghee, ano weight mo non? Nong bago pa lang ako nagsquat, naexperienced ko naman, pagkaupo ko ndi nako nakatayo. buti nakaabang na agad yong support sa squat cage, kaya konti effort na lang pagbaba, haha
grabe halos double ng bigat mo sir @Ghee, may mga tips kaba jan para lumakas sa Squat? dito ako hirap na hirap magpalakas eh, hehe. salamat
paps basic lang.. nothing special, traditional na progressive overload lang. before ako nag sl pinapractice ko na un. basta i make it a point na every week atleast may 5-10 lbs ako idadaagdag sa squats ko. target ko kasi dati 10-12 reps kung makapag dagdag ako ng weight pero nag lalaro lang ng 8-10 reps goods na ko dun ill stick with it like for 2 weeks (since once a week lang ako nag lelegs) aun pag nahagip ko na ung 12 reps, chaka ulet ako mag dadagdag. tapos naiba na kwento nung nag sl na ko, mas madali ako nakapag increase ng bigat. basta mind over matter lang kadalasan yan paps. kala mo lang di mo kaya pero magugulat ka pag bbinuhat mo kaya mo. chaka may sasalo naman na support sa rack mo wag ka matakot. load ka lang lagi. kelangan masanay nung muscle na mabigat para mag adjust ung str mo. siguro kung di ako nainjure, after sl mag mamadcow ako e. pucha gano na kaya kataas stats ko ngayon haha. anyways good thing nadin, aesthetics muna ko haha
6/19/2015 - Lower Chest and Traps
6/20/2015 - Back and Arms
Will go to the gym later, Shoulders and Legs. Bukas na lang ako magllog ng complete, tinamad ako, dame kasi ginagawa sa office
with failing sa attempt na buhatin yung weights, I can dig that, kasama sa buhay bakal yun, it's inevitable.. But, yung mapahiya kapag di mabuhat? ego check muna kung sino man ang tumawa sayo brah, hehe! Ilang beses na kong nag fail sa ibat ibat exercises, ilang beses na rin nainjured, pero never thought that I need to be embarrassed pag di ko nabuhat yung weights, siguro diff. folks, diff. strokes. Yung mga taong nagtatatawa pag may nag fail eh IMO, kailangan pa nang experience sa gym. you won't succeed if you don't fail. failing for me means I did something wrong and I will learn from it.