Chin Up (Neutral Grip)
Set 1: 6 x Bodyweight
Set 2: 6 x Bodyweight
Set 3: 6 x Bodyweight
Seated Barbell Overhead Press
Set 1: 8 x 45 Lbs
Set 2: 8 x 45 Lbs
Set 3: 7 x 45 Lbs
Seated Cable Rows (Neutral grip handle)
Set 1: 10 x 110 Lbs
Set 2: 10 x 110 Lbs
Set 3: 10 x 110 Lbs
Dumbbell Bench Press
Set 1: 10 x 110 Lbs (55 Lbs per hand)
Set 2: 10 x 110 Lbs (55 Lbs per hand)
Set 3: 9 x 110 Lbs (55 Lbs per hand)
Dumbell Chest Flyes
Set 1: 12 x 30 Lbs
Set 2: 12 x 30 Lbs
Bicep Curls - EZ Bar (Wide Grip)
Set 1: 12 x 25 Lbs
Set 2: 10 x 25 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
And for food (plus kalahating kalderong kagulayan):
Mga bossing? meron akong nararamdaman na masakit sa left shoulder, halos sa may shoulder blade na, di ko alam parang sa may joints mismo.. pinakamasakit sya sa dumbell bench press.. kapag nakaipit yung shoulder blade ko sa likod (laying on the bench) wala syang sakit, pero kapag hindi maayos, half way pa lang ng pag-angat ng dumbell sumasakit na sya and nanginginig yung buong kaliwang braso ko.. Dito yung pain (red circle):
May mali ba sa form ko in any of my pressing exercises? Or mawawala din to? Kelangan ba ng deload?
Chin Up (Neutral Grip)
Set 1: 6 x Bodyweight
Set 2: 6 x Bodyweight
Set 3: 6 x Bodyweight
Seated Barbell Overhead Press
Set 1: 8 x 45 Lbs
Set 2: 8 x 45 Lbs
Set 3: 7 x 45 Lbs
Seated Cable Rows (Neutral grip handle)
Set 1: 10 x 110 Lbs
Set 2: 10 x 110 Lbs
Set 3: 10 x 110 Lbs
Dumbbell Bench Press
Set 1: 10 x 110 Lbs (55 Lbs per hand)
Set 2: 10 x 110 Lbs (55 Lbs per hand)
Set 3: 9 x 110 Lbs (55 Lbs per hand)
Dumbell Chest Flyes
Set 1: 12 x 30 Lbs
Set 2: 12 x 30 Lbs
Bicep Curls - EZ Bar (Wide Grip)
Set 1: 12 x 25 Lbs
Set 2: 10 x 25 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
And for food (plus kalahating kalderong kagulayan):
Mga bossing? meron akong nararamdaman na masakit sa left shoulder, halos sa may shoulder blade na, di ko alam parang sa may joints mismo.. pinakamasakit sya sa dumbell bench press.. kapag nakaipit yung shoulder blade ko sa likod (laying on the bench) wala syang sakit, pero kapag hindi maayos, half way pa lang ng pag-angat ng dumbell sumasakit na sya and nanginginig yung buong kaliwang braso ko.. Dito yung pain (red circle):
May mali ba sa form ko in any of my pressing exercises? Or mawawala din to? Kelangan ba ng deload?
Bro meron din ako nito... ito ang nakahelp sakin . I do this after shoulder exercises (20-30 sec nung video)
Barbell Bench Press
Set 1: 8 x 90 Lbs
Set 2: 7 x 90 Lbs
Set 3: 7 x 90 Lbs
Rows (One Hand Dumbell Row)
Set 1: 8 x 60 Lbs
Set 2: 8 x 60 Lbs
Set 3: 8 x 60 Lbs
Inclide Dumbell Press
Set 1: 10 x 55 Lbs (per hand)
Set 2: 10 x 55 Lbs (per hand)
Set 3: 9 x 55 Lbs (per hand)
Pull Up
Set 1: 4 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Triceps Press Down with Rope
Set 1: 12 x 100 Lbs
Set 2: 11 x 100 Lbs
Dumbbell Bicep Curls
Set 1: 12 x 25 Lbs
Set 2: 10 x 25 Lbs
Been very busy the past week. (Out of town plus muntik ng matanggal sa trabaho, extra gastos, traffic sa edsa shaw etc). Glad that my strength is still there. No macro tracking for the past week and unfortunately not hitting my protein requirement. Will start fresh with macros tomorrow.
Squats
Set 1: 7 x 150 Lbs
Set 2: 6 x 150 Lbs
Set 3: 6 x 150 Lbs
Dumbbell Split Squats
Set 1: 10 x 65 Lbs (per Hand)
Set 2: 10 x 65 Lbs (per Hand)
Set 3: 10 x 65 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 85 Lbs
Set 2: 11 x 85 Lbs
Set 3: 9 x 85 Lbs
Seated Calf Raise Standing Calf Raise [size=medium][size=small] (May gumagamit ng machine, di ko na maantay)[/size][/size]
Set 1: 12 x 160 Lbs
Set 2: 12 x 160 Lbs
Set 3: 12 x 160 Lbs
Set 4: 12 x 160 Lbs
Comments
[size=large]Upper Body A[/size]
Barbell Bench Press
Set 1: 6 x 90 Lbs
Set 2: 6 x 90 Lbs
Set 3: 5 x 90 Lbs
Rows (One Hand Dumbell Row).
Set 1: 8 x 55 Lbs
Set 2: 8 x 55 Lbs
Set 3: 6 x 60 Lbs
Inclide Dumbell Press
Set 1: 8 x 55 Lbs (per hand)
Set 2: 8 x 55 Lbs (per hand)
Set 3: 7 x 55 Lbs (per hand)
Chin Up (Neutral Grip)
Set 1: 5 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 9 x 25 Lbs
Set 2: 10 x 25 Lbs
Triceps Press Down with Rope
Set 1: 12 x 100 Lbs
Set 2: 12 x 100 Lbs
Dumbbell Bicep Curls
Set 1: 7 x 25 Lbs
Set 2: 6 x 25 Lbs
Food for the day (plus a serving of protein shake) Approximately 1200 cals:
And progress pict (excuse the bad lighting and low-res):
Chest is coming out nicely, lumubog ng konti yung tyan pero may love handles pa rin (wahehe)
[size=large]Lower Body A[/size]
Deadlift
Set 1: 8 x 165 Lbs
Set 2: 8 x 165 Lbs
Set 3: 8 x 165 Lbs
Leg Press
Set 1: 12 x 270 Lbs
Set 2: 12 x 270 Lbs
Set 3: 12 x 270 Lbs
Seated Leg Curls
Set 1: 10 x 80 Lbs
Set 2: 10 x 80 Lbs
Set 3: 9 x 80 Lbs
Standing Calf Raise
Set 1: 8 x 190 lbs
Set 2: 8 x 190 lbs
Set 3: 8 x 190 lbs
Set 4: 8 x 190 lbs
Abs
Leg Raises: 3 Sets x 15 Reps
Weighted Crunches: 2 Sets x 10 x 35 Lbs
Plank: 1 min
5"8' bro.
Macros:
150 grams Protein.
50 grams Fat.
115 Carbs.
I based it from this guide: http://www.acaloriecounter.com/weight-loss.php
[size=large]Upper Body B[/size]
Chin Up (Neutral Grip)
Set 1: 6 x Bodyweight
Set 2: 6 x Bodyweight
Set 3: 5 x Bodyweight
Seated Barbell Overhead Press
Set 1: 8 x 40 Lbs
Set 2: 8 x 40 Lbs
Set 3: 7 x 40 Lbs
Seated Cable Rows (Neutral grip handle)
Set 1: 10 x 110 Lbs
Set 2: 10 x 110 Lbs
Set 3: 10 x 110 Lbs
Dumbbell Bench Press
Set 1: 10 x 110 Lbs (55 Lbs per hand)
Set 2: 8 x 110 Lbs (55 Lbs per hand)
Set 3: 7 x 110 Lbs (55 Lbs per hand)
Dumbell Chest Flyes
Set 1: 12 x 30 Lbs
Set 2: 12 x 30 Lbs
(From here on, ayaw ng gawin ng katawan ko yung gusto kong mangyari. The spirit was willing but the body was weak)
Bicep Curls - EZ Bar (Wide Grip)
Set 1: 10 x 25 Lbs
Set 2: 8 x 25 Lbs (Sablay na sa form)
Skullcrushers - EZ Bar
Set 1: 10 x 20 Lbs
Set 2: 6 x 20 Lbs (wala na as in failure na)
All in all not bad, ganun talaga when on a deficit
[size=large]Lower Body B[/size]
Squats
Set 1: 8 x 145 Lbs
Set 2: 7 x 145 Lbs
Set 3: 6 x 145 Lbs
Dumbbell Split Squats
Set 1: 10 x 55 Lbs (per Hand)
Set 2: 10 x 55 Lbs (per Hand)
Set 3: 10 x 55 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 80 Lbs
Set 2: 12 x 80 Lbs
Set 3: 12 x 80 Lbs
Seated Calf Raise
Set 1: 12 x 320 Lbs
Set 2: 12 x 320 Lbs
Set 3: 12 x 320 Lbs
Set 4: 12 x 320 Lbs
Abs
Leg Raises: 2 Sets x 20 Reps
Plank: 1 min
V-Hold: 30 seconds
Crunches 2x10
[size=large]Upper Body A[/size]
Barbell Bench Press
Set 1: 7 x 90 Lbs
Set 2: 7 x 90 Lbs
Set 3: 8 x 90 Lbs <---- Spotted last 2 reps
Rows (One Hand Dumbell Row).
Set 1: 8 x 60 Lbs
Set 2: 8 x 60 Lbs
Set 3: 8 x 60 Lbs
Inclide Dumbell Press
Set 1: 8 x 55 Lbs (per hand)
Set 2: 8 x 55 Lbs (per hand)
Set 3: 7 x 55 Lbs (per hand)
Chin Up (Neutral Grip)
Set 1: 6 x BW
Set 2: 5 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 8 x 25 Lbs
Set 2: 8 x 25 Lbs
Triceps Press Down with Rope
Set 1: 12 x 100 Lbs
Set 2: 11 x 100 Lbs
Dumbbell Bicep Curls
Set 1: 12 x 25 Lbs
Set 2: 9 x 25 Lbs
[size=large]Lower Body A[/size]
Deadlift
Set 1: 8 x 170 Lbs
Set 2: 8 x 170 Lbs
Set 3: 8 x 170 Lbs
Leg Press
Set 1: 12 x 270 Lbs
Set 2: 12 x 270 Lbs
Set 3: 12 x 270 Lbs
Seated Leg Curls
Set 1: 10 x 85 Lbs
Set 2: 10 x 85 Lbs
Set 3: 10 x 85 Lbs
Standing Calf Raise
Set 1: 8 x 200 lbs
Set 2: 8 x 200 lbs
Set 3: 8 x 200 lbs
Set 4: 8 x 200 lbs
Abs
Leg Raises: 3 Sets x 15 Reps
Weighted Crunches: 3 Sets x 10 x 15 Lbs
Plank: 30 min
[size=large]Upper Body B[/size]
Chin Up (Neutral Grip)
Set 1: 6 x Bodyweight
Set 2: 6 x Bodyweight
Set 3: 6 x Bodyweight
Seated Barbell Overhead Press
Set 1: 8 x 45 Lbs
Set 2: 8 x 45 Lbs
Set 3: 7 x 45 Lbs
Seated Cable Rows (Neutral grip handle)
Set 1: 10 x 110 Lbs
Set 2: 10 x 110 Lbs
Set 3: 10 x 110 Lbs
Dumbbell Bench Press
Set 1: 10 x 110 Lbs (55 Lbs per hand)
Set 2: 10 x 110 Lbs (55 Lbs per hand)
Set 3: 9 x 110 Lbs (55 Lbs per hand)
Dumbell Chest Flyes
Set 1: 12 x 30 Lbs
Set 2: 12 x 30 Lbs
Bicep Curls - EZ Bar (Wide Grip)
Set 1: 12 x 25 Lbs
Set 2: 10 x 25 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
And for food (plus kalahating kalderong kagulayan):
Mga bossing? meron akong nararamdaman na masakit sa left shoulder, halos sa may shoulder blade na, di ko alam parang sa may joints mismo.. pinakamasakit sya sa dumbell bench press.. kapag nakaipit yung shoulder blade ko sa likod (laying on the bench) wala syang sakit, pero kapag hindi maayos, half way pa lang ng pag-angat ng dumbell sumasakit na sya and nanginginig yung buong kaliwang braso ko.. Dito yung pain (red circle):
May mali ba sa form ko in any of my pressing exercises? Or mawawala din to? Kelangan ba ng deload?
Lentils, kapamilya ng mongo, beans, peas etc.
[size=large]Lower Body B[/size]
Squats
Set 1: 7 x 150 Lbs
Set 2: 7 x 145 Lbs
Set 3: 6 x 145 Lbs
Dumbbell Split Squats
Set 1: 10 x 60 Lbs (per Hand)
Set 2: 10 x 60 Lbs (per Hand)
Set 3: 10 x 60 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 85 Lbs
Set 2: 9 x 85 Lbs
Set 3: 8 x 85 Lbs
Seated Calf Raise
Set 1: 12 x 320 Lbs
Set 2: 12 x 320 Lbs
Set 3: 12 x 320 Lbs
Set 4: 12 x 320 Lbs
Abs
Ab Circuit
Plank: 45 seconds
[size=large]Upper Body A[/size]
Barbell Bench Press
Set 1: 8 x 90 Lbs
Set 2: 7 x 90 Lbs
Set 3: 8 x 90 Lbs
Rows (Chest Supported Dumbell Row)
Set 1: 8 x 100 Lbs (50 per hand)
Set 2: 8 x 90 Lbs (45 per hand)
Set 3: 8 x 90 Lbs (45 per hand)
Inclide Dumbell Press
Set 1: 10 x 55 Lbs (per hand)
Set 2: 7 x 55 Lbs (per hand)
Set 3: 10 x 55 Lbs (per hand) <---- Spotted last 3 reps
Pull Up
Set 1: 4 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 10 x 25 Lbs
Set 2: 10 x 25 Lbs
Triceps Press Down with Rope
Set 1: 14 x 100 Lbs
Set 2: 11 x 100 Lbs
Dumbbell Bicep Curls
Set 1: 12 x 25 Lbs
Set 2: 10 x 25 Lbs
[size=large]Lower Body A[/size]
Deadlift
Set 1: 8 x 175 Lbs
Set 2: 8 x 175 Lbs
Set 3: 8 x 175 Lbs
Leg Press
Set 1: 12 x 280 Lbs
Set 2: 12 x 280 Lbs
Set 3: 12 x 280 Lbs
Seated Leg Curls
Set 1: 10 x 85 Lbs
Set 2: 8 x 90 Lbs
Set 3: 7 x 90 Lbs
Standing Calf Raise
Set 1: 8 x 200 lbs
Set 2: 8 x 200 lbs
Set 3: 8 x 200 lbs
Set 4: 7 x 200 lbs
Abs
Ab Circuit
Plank: 1 min
Bro meron din ako nito... ito ang nakahelp sakin . I do this after shoulder exercises (20-30 sec nung video)
Badminton: 5-6 PM. 8-10 PM
[size=large]Upper Body B[/size]
Pull up
Set 1: 5 x Bodyweight
Set 2: 4 x Bodyweight
Set 3: 4 x Bodyweight
Seated Barbell Overhead Press
Set 1: 8 x 50 Lbs
Set 2: 8 x 50 Lbs
Set 3: 7 x 50 Lbs
Seated Cable Rows (Neutral grip handle)
Set 1: 10 x 110 Lbs
Set 2: 10 x 110 Lbs
Set 3: 10 x 110 Lbs
Dumbbell Bench Press
Set 1: 10 x 110 Lbs (55 Lbs per hand)
Set 2: 9 x 110 Lbs (55 Lbs per hand)
Set 3: 8 x 110 Lbs (55 Lbs per hand)
Dumbell Chest Flyes
Set 1: 12 x 30 Lbs
Set 2: 12 x 30 Lbs
Bicep Curls - EZ Bar (Wide Grip)
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
@Aestecniques, Bro sinubukan ko yung hang. Pero unang bumibigay yung grip ko mga 15 seconds lang. Subukan ko gumamit ng gloves next time
[size=large]Lower Body B[/size]
Squats
Set 1: 8 x 145 Lbs
Set 2: 8 x 145 Lbs
Set 3: 6 x 145 Lbs
Dumbbell Split Squats
Set 1: 10 x 60 Lbs (per Hand)
Set 2: 10 x 60 Lbs (per Hand)
Set 3: 10 x 60 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 85 Lbs
Set 2: 12 x 85 Lbs
Set 3: 10 x 85 Lbs
Seated Calf Raise
Set 1: 12 x 320 Lbs
Set 2: 12 x 320 Lbs
Set 3: 12 x 320 Lbs
Set 4: 12 x 320 Lbs
Abs
Ab Circuit
Plank: 60 seconds
Startrac Rotary Torso 3x 10x 55 Lbs
[size=large]Upper Body A[/size]
Barbell Bench Press
Set 1: 8 x 90 Lbs
Set 2: 7 x 90 Lbs
Set 3: 7 x 90 Lbs
Rows (One Hand Dumbell Row)
Set 1: 8 x 60 Lbs
Set 2: 8 x 60 Lbs
Set 3: 8 x 60 Lbs
Inclide Dumbell Press
Set 1: 10 x 55 Lbs (per hand)
Set 2: 10 x 55 Lbs (per hand)
Set 3: 9 x 55 Lbs (per hand)
Pull Up
Set 1: 4 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Triceps Press Down with Rope
Set 1: 12 x 100 Lbs
Set 2: 11 x 100 Lbs
Dumbbell Bicep Curls
Set 1: 12 x 25 Lbs
Set 2: 10 x 25 Lbs
Been very busy the past week. (Out of town plus muntik ng matanggal sa trabaho, extra gastos, traffic sa edsa shaw etc). Glad that my strength is still there. No macro tracking for the past week and unfortunately not hitting my protein requirement. Will start fresh with macros tomorrow.
[size=large]Lower Body A[/size]
Deadlift
Set 1: 8 x 180 Lbs
Set 2: 8 x 180 Lbs
Set 3: 7 x 180 Lbs <
Dumudulas na, kelangan ko ng chalk or gloves
Leg Press
Set 1: 12 x 290 Lbs
Set 2: 12 x 290 Lbs
Set 3: 12 x 290 Lbs
Seated Leg Curls
Set 1: 10 x 90 Lbs
Set 2: 9 x 90 Lbs
Set 3: 8 x 90 Lbs
Standing Calf Raise
Set 1: 8 x 200 lbs
Set 2: 8 x 200 lbs
Set 3: 8 x 200 lbs
Set 4: 8 x 200 lbs
Abs
Ab Circuit
[size=large]Upper Body B[/size]
Pull up
Set 1: 5 x Bodyweight
Set 2: 5 x Bodyweight
Set 3: 4 x Bodyweight
Seated Barbell Overhead Press
Set 1: 8 x 50 Lbs
Set 2: 7 x 50 Lbs
Set 3: 7 x 50 Lbs
Seated Cable Rows (Neutral grip handle)
Set 1: 10 x 110 Lbs
Set 2: 10 x 110 Lbs
Set 3: 10 x 110 Lbs
Dumbbell Bench Press
Set 1: 10 x 110 Lbs (55 Lbs per hand)
Set 2: 8 x 110 Lbs (55 Lbs per hand)
Set 3: 7 x 110 Lbs (55 Lbs per hand)
Dumbell Chest Flyes
Set 1: 12 x 30 Lbs
Set 2: 12 x 30 Lbs
Bicep Curls - EZ Bar (Close Grip)
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
[size=large]Lower Body B[/size]
Squats
Set 1: 8 x 145 Lbs
Set 2: 8 x 145 Lbs
Set 3: 7 x 145 Lbs
Dumbbell Split Squats
Set 1: 10 x 60 Lbs (per Hand)
Set 2: 10 x 60 Lbs (per Hand)
Set 3: 10 x 60 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 85 Lbs
Set 2: 12 x 85 Lbs
Set 3: 11 x 85 Lbs
Seated Calf Raise
Set 1: 12 x 320 Lbs
Set 2: 12 x 320 Lbs
Set 3: 12 x 320 Lbs
Set 4: 12 x 320 Lbs
Abs
Ab Circuit
Plank: 60 seconds
Badminton. 1:30 PM - 5:30 PM
[size=large]Upper Body A[/size]
Barbell Bench Press
Set 1: 8 x 90 Lbs
Set 2: 8 x 90 Lbs
Set 3: 7 x 90 Lbs
Rows (One Hand Dumbell Row)
Set 1: 8 x 60 Lbs
Set 2: 8 x 60 Lbs
Set 3: 8 x 60 Lbs
Inclide Dumbell Press
Set 1: 10 x 55 Lbs (per hand)
Set 2: 10 x 55 Lbs (per hand)
Set 3: 9 x 55 Lbs (per hand)
Pull Up
Set 1: 5 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Triceps Press Down with Rope
Set 1: 12 x 100 Lbs
Set 2: 12 x 100 Lbs
Dumbbell Bicep Curls
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
[size=large]Lower Body A[/size]
Deadlift
Set 1: 8 x 185 Lbs
Set 2: 8 x 185 Lbs
Set 3: 8 x 185 Lbs
Leg Press
Set 1: 12 x 300 Lbs
Set 2: 12 x 300 Lbs
Set 3: 12 x 300 Lbs
Seated Leg Curls
Set 1: 10 x 90 Lbs
Set 2: 10 x 90 Lbs
Set 3: 7 x 90 Lbs
Standing Calf Raise
Set 1: 8 x 200 lbs
Set 2: 8 x 200 lbs
Set 3: 8 x 200 lbs
Set 4: 8 x 200 lbs
Abs
None
Was not feeling well after my calf raises so umuwi na lang ako, better safe than sorry
[size=large]Upper Body B[/size]
Pull up
Set 1: 6 x Bodyweight
Set 2: 5 x Bodyweight
Set 3: 4 x Bodyweight
Seated Barbell Overhead Press
Set 1: 8 x 55 Lbs
Set 2: 8 x 55 Lbs
Set 3: 7 x 55 Lbs
Seated Cable Rows (Neutral grip handle)
Set 1: 10 x 110 Lbs
Set 2: 10 x 110 Lbs
Set 3: 10 x 110 Lbs
Dumbbell Bench Press
Set 1: 10 x 110 Lbs (55 Lbs per hand)
Set 2: 10 x 110 Lbs (55 Lbs per hand)
Set 3: 10 x 110 Lbs (55 Lbs per hand)
*gradauate na ko sa 55 Lbs sa wakas, nung isang linggo pa masama tingin ko sa 60 Lbs dumbells.. hehe
Dumbell Chest Flyes
Set 1: 12 x 30 Lbs
Set 2: 12 x 30 Lbs
Bicep Curls - EZ Bar (Close Grip)
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 30 Lbs
Set 2: 10 x 30 Lbs
[size=large]Lower Body B[/size]
Squats
Set 1: 7 x 150 Lbs
Set 2: 6 x 150 Lbs
Set 3: 6 x 150 Lbs
Dumbbell Split Squats
Set 1: 10 x 65 Lbs (per Hand)
Set 2: 10 x 65 Lbs (per Hand)
Set 3: 10 x 65 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 85 Lbs
Set 2: 11 x 85 Lbs
Set 3: 9 x 85 Lbs
Seated Calf Raise
Standing Calf Raise [size=medium][size=small] (May gumagamit ng machine, di ko na maantay)[/size][/size]
Set 1: 12 x 160 Lbs
Set 2: 12 x 160 Lbs
Set 3: 12 x 160 Lbs
Set 4: 12 x 160 Lbs
Abs
Ab Circuit
Plank: 60 seconds
[size=large]Upper Body A[/size]
Barbell Bench Press
Set 1: 8 x 95 Lbs
Set 2: 7 x 95 Lbs
Set 3: 7 x 95 Lbs
Rows (One Hand Dumbell Row)
Set 1: 7 x 65 Lbs
Set 2: 7 x 65 Lbs
Set 3: 6 x 65 Lbs
Inclide Dumbell Press
Set 1: 9 x 60 Lbs (per hand)
Set 2: 8 x 60 Lbs (per hand)
Set 3: 7 x 60 Lbs (per hand)
Pull Up
Set 1: 5 x BW
Set 2: 5 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Triceps Press Down with Rope
Set 1: 12 x 110 Lbs
Set 2: 11 x 110 Lbs
Dumbbell Bicep Curls
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs