Bro, magkano sa Gold's Gym ? Naghahanap na rin kasi ako ng malilipatan.
Nagtanong kasi ako sa Slimmers World, Php 3,000 for 2 months (lumalabas na Php 1,500 per month). Mura naman sa Maic's Gym pero too "commercialized" na. Tadtad ng machines at may CrossShit area na
Playing around my max 1 rep squat after 14th week of using Max OT
Complete routine :
Kakaibang Squat machine na hindi sya restricted movement and mas mabigat sa usual na oly bars :
Back Squat
bar weight ( 50 lbs ) x 20 reps
140 lbs x 15 reps
160 lbs x 12 reps
180 lbs x 10 reps
200 lbs x 8 reps
230 lbs x 5 reps
230 lbs x 3 reps
260 lbs x 1 rep
300 lbs x 1 rep
310 lbs x 1 rep
320 lbs x Fail
Since Max OT 24weeks routine were done... So I'll gonna post my progress pictures from day 1 up to current using variations of my routines ( SL 5x5, RPT , Wendler 5/3/1 and Max OT)
currently I am doing conditioning exercises mostly circuits, all based on @badass_vinch selected workouts that were available sa gym.
So Gonna edit it first, later this week gonna post it all..
Tho I am not active posting my routines here, pero updated naman ako sa personal journal and notebook ko..
Hehehe wala lang masyado time to get online due to bawal ang forums sa work unlike before
Comments
haha anyway kahit ano man yan eh basta sa papel sinulat ko 500lbs tapos next week dapat 510 na yan haha
grabe kung ganito kadugo ung pagbubuhat, parang ayoko na magbuhat. haha :arghh:
btw salamat sir @nrg500
Form check mga kababayan!
Strict form and tempo using max ot 2 sets of 315 x 4-6 ranges
After a full 10 days of rest week ( 10th week )
back at my new playground Golds Gym Blue baywalk.
starting weight ( with burloloy bitbit and not my default weight )
reference selfielord pics
With my 1 week log in
Max OT 11th week
Gold Gym's blue baywalk
MONDAY
back squat
225 x 4 x 6
Leg press 45degrees ata to amp
300 x 2 x 6
Hamstring curl machine
100 x 2 x 6
Leg extension machine
80 x 2 x 6
SLDL
135 x 2 x 6
Hack squats
200 x 2 x 6
Seated calf raises
110 x 3 x 6
Leg press calf raises
200 x 2 x 8
Sauna LOLZ
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TUESDAY
Shoulder Triceps
Seated DB press
50 x 3 x 6
OHP ( cleans )
95 x 2 x 6
Seated DB side lateral raises
20/20 x 2 x 8
Lying triceps press ( parang skull crushers ata to )
70 x 3 x 6
Rope triceps pulls down|
100 x 3 x 8
One arm triceps extension db
15/15 x 3 x 8
16 mins bike na high tech na di ko alam tawag lolz
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WEDNESDAY
Deadlift traps abs
Conv DL
315 x 3 x 6
Pull ups Monkey bars
bw x 50 reps syempre kahit ilang set hanggang mabuo ko 50
Hammer strength ISO row machine ( amp di ko nanaman alam tawag dun )
120 x 2 x 6
One arm DB rows
70 / 70 x 2 x 6
BB shrugs
225 x 3 x 6
Ab core machine na alienated ako at sakit sa tyan
70lbs total weight x 3 x 15
hanging leg raises
3 x 10 reps
lying leg raises weighted
10 lbs
5lbs x 2 x 10
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Thursday
Chest HIIT
BB bench press
170 x 3 x 6
DB incline press
50 x 2 x 6
DIPS
? Sets x 50 reps total
Treadmill
20mins
Battle ropes x Sprint x Push ups
20 x 3 laps x 15 push ups x 3 rounds
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Friday
Biceps triceps
Straight bar bicep curls
60 x 3 x 6
Alt. db bicep curls
35/35 x 3 x 6
EZ bar bicep curls
70 x 2 x 6
Lying tricep press
70 x 3 x 6
DB tricep extensions
70 x 2 x 6
vbar tricep pulldown drop sets dahil magaan
120 x 6
100 x 8
80 x 10
60 x 12
40 x 15
x 2 sets
Hanging leg raises
3 x 10
decline crunches
3 x 10
incline crunches
3 x 10
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Saturday
Red horse, pizza, empi lights, gin , pancit canton
In short, FULKING!
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Sunday
Tunaw workout dahil wala magawa
Hammer Strength ISO Bench press *60 secs rest in between
100 x 4 x 15
Hammer Strength ISO Incline Press *60 secs rest in between
100 x 4 x 15
Hammer strength ISO Lat pull down machine
(Underhand x Overhand x Neutral hand)
100 x 7 x 7 x 7 X 4 sets
Lower chest cable flyes machine * 60 secs rest
30/30 x 4 x 15
Treadmill
20 mins cardio
Battleropes x Pushups x lying leg raises x sprints
3 rounds.
syempre selfie lord at the end of the week
NOTES
Lahat ng poundages still on kapa mode dahil mga bago gamit.. kaya hindi ko sinunod ang mga dati kong lifts sa lumang gym..
so back to square one kapaan moments.
DONE
Bro, magkano sa Gold's Gym ? Naghahanap na rin kasi ako ng malilipatan.
Nagtanong kasi ako sa Slimmers World, Php 3,000 for 2 months (lumalabas na Php 1,500 per month). Mura naman sa Maic's Gym pero too "commercialized" na. Tadtad ng machines at may CrossShit area na
Thanks
Shoulder triceps day
seated DB press
50/50 x 3 x 6
OHP
95 x 3 x 6
DB side lat raises
20/20 x 3 x 8
Hammer ISO shoulder press
100 x 4 x 12
Lying tricep presses
70 x 3 x 6
straight bar tricep pulldown
150 x 3 x 8
Hammer iso tricep machine
50 x 3 x 12
( hindi ko alam gamitin literal lolz )
hanging leg raises
3 x 10
Cardio HIIT
yung bike na hindi ko alam tawag 16mins
Leg day Tuesday
45 deg calf raises on legpress machine
200 x 3 x 10
Seated calf raises
120 x 3 x 8
BB backsquats
230 x 4 x 6
Leg press 45 deg
300 x 2 x 6
SLDL
135 x 2 x 6
Walking lunges
70 lbs x 40 steps
Battleropes 20 secs per exercises 2 rounds
Alternating, inwards, double hand.
Reupload ko na lang nagkaroon ng problema habang inuupload lolz
sumobra laki ng tyan ko gawa ng girdle lolz
DONE
Complete routine :
Kakaibang Squat machine na hindi sya restricted movement and mas mabigat sa usual na oly bars :
Back Squat
bar weight ( 50 lbs ) x 20 reps
140 lbs x 15 reps
160 lbs x 12 reps
180 lbs x 10 reps
200 lbs x 8 reps
230 lbs x 5 reps
230 lbs x 3 reps
260 lbs x 1 rep
300 lbs x 1 rep
310 lbs x 1 rep
320 lbs x Fail
Sumo Deadlifts
135 lbs x 10 reps
180 lbs x 8 reps
225 lbs x 6 reps
295 lbs x 5 reps
310 lbs x 3 x 1 rep
HIIT treadmill 15mins
walk = sprint = walk = sprint
15th week Max OT
Monday : too damn tired to train dahil kulang sa tulog
Tuesday :
Shoulder Bicep Abs
OHP
110 x 4 x 6
DB side laterals
30 / 30 x 3 x 10
DB bent over raises
30 / 30 x 3 x 10
Reverse fyles
30/30 x 3 x 10
alternating DB curls
35/35 x 3 x 6
Straight bar bicep curl
60 x 3 x 6
EZ bar close grip curls standing
60 x 3 x 6
Hangign leg raises
3 x 8
some abs pa.
15mins HIIT at treadmill
Wednesday
Leg day
Back squat
240 x 5 x 6
Leg curls hammer iso
70 x 3 x 10
Leg extensions hammer iso
100 x 3 x 10
SLDL
110 x 4 x 10
Walking lunges
70lbs 40 steps
done
Team 400 .
Payoga yoga na lang.. pero infairness sa yoga ang laking tulong sa mga lifts ko especially sa mga tight maskels!
+ mga yoga chiks lelz
Current weight 158-160lbs
After a week of being a dyel hehe..
Parang walang pinagbago amp
GWO naman tayo minsan ulet! para maiba!
nangangayayat pato ng lagay nato!!!
pasilip-silip ka nalng din sir @Jettie ahhh
currently I am doing conditioning exercises mostly circuits, all based on @badass_vinch selected workouts that were available sa gym.
So Gonna edit it first, later this week gonna post it all..
Tho I am not active posting my routines here, pero updated naman ako sa personal journal and notebook ko..
Hehehe wala lang masyado time to get online due to bawal ang forums sa work unlike before
posting my before and after photos in a while!
for now!
medyo kinakaya ko na ito lelz
Taken at golds gym makati! dumayo ang team gg baywalk
nakita ko sa CNC
oks kaya tong whey na to? haha looks promising sa nutrition at servings at macros..
2600 lang haha
sana di ako magsisi amp.. wala kasi pm7 e ehehe
current goal : getting stronger ang try to get bigger as far as I can..
wala muna abs abs
Got mine, solid performance doing squats.