Flat BB bench press - 135/145/145 x 12/10/10 (145 w/ spotter)
Incline DB Press - 45/45/50 x 12/10/10 (50 w/ spotter)
Incline Flyes - each hand 20/25/25 x 12/12/12
DB Pullover - 40/40/40 x 12/12/12
Machine flyes (shoulder level) - level 5/6/7/5 drop x 12/12/10/AMRAP
Seated Chest press - 100/110/120 x 12/10/8
Alt DB bi curl - 25/25/25 x 12/12/10 (sundot lang)
Seated Ab curl machine - 55/55 x 12/12
Plank - BW x 1min/1min
This is what I am doing now..although hindi ko sinama ang shoulders sa arms, naglalagg kasi ang shoulders ko kaya, nagspecify ako ng day sa kanya.
sir natry mo na ba mag military press na free weights? ung BB mismo ung gamit mo.. gsto ko itry kaso nag alangan ako dahil sa imbalance ng left shoulder ko.. haha puro DB, smith machine at cables lang gamit ko pag shoulder e...
This is what I am doing now..although hindi ko sinama ang shoulders sa arms, naglalagg kasi ang shoulders ko kaya, nagspecify ako ng day sa kanya.
sir natry mo na ba mag military press na free weights? ung BB mismo ung gamit mo.. gsto ko itry kaso nag alangan ako dahil sa imbalance ng left shoulder ko.. haha puro DB, smith machine at cables lang gamit ko pag shoulder e...
Oo bro, pero hindi ako comfortable talaga, kaya bumabalik ako sa seated DB. Nagcrcracking sound yung shoulder ko na problematic. Pero Im planning to add it sa program ko once nafix ko na , tennis elbow, shoulder ko. Iba pa din kasi yun eh, mas solid, lalo na pag yung form tama, sapul din maigi medial delts.
DL warmup - 110 x 12 x 2
Wo - 200/220/235/245 x 10/8/6/4
Wide pull ups - bw x 7 x 4
Vbar close pull down - 100/110/120 x 12/12/10
Chest assisted wide rows - 25kgs/35/45/25 x 12/10/8/10
Underhand grip BB bentover rows - 90 x 3 x 12
Seated ab curl machine - 45 x 12 x 3 ss w/
Standing oblique curl - 35lbs per side x 12 x 3
parang sir, pero mas naka bent over ako unlike ung strict yates... dapat BB row gagawin ko kaso napaltos kasi ung daliri ko kaya nag underhand grip ako para lang di ma lumaki ung paltos lalo...
Squat Wo - 80kgs/90/90/100 x 12/5/5(habol)/4....
(bitin 2nd set may nauntog kasi sa barbell e haha nag excuse sana sya para di muna ako nag squat nag sorry nlng ako lakas ng untog nya e haha)
Legpress - 170/190/210 x 12/12/10
Seated leg curl - lvl 7/8/9 x 12/12/12
Seated leg extnsn - lvl 6/7/8 x 12/12/12
Standing DB shoulder press - 30/35/35/20 x 12/10/8/10
Neutral grip shoulder press (machine) - level 6/7/8 x 12/12/12
lateral raise - 15each x 12 3 sets ss w/ front plate raise 20/35/20 x 12/8/15
bentover rear delt raise - 10 x 12 x 3
arms superset (bi and tri)
Bi curl (close/normal/wide) - 45 x 12 x 3 ss w/ Dips - BW x 12 x 3
Tri Push down - 90 x 12 x 3 ss w/ db hammer - 20each x 12 x 3
Incline DB bi curls - 15each x 12 x 3 ss w/ Single tri DB overhead extnsn - 15/15/10 x 12reps
(sh!t sakit talaga sa left shoulder nito.. pilit na pilit ung reps ko... parang may naiipit na joint between sa delt and traps muscle)
Flat db press - 45/50/55 x 12/10/9
Incline BB press - 115/125/135 x 12/9/10
Seatef flye machine - 5/6/7/4 x 12/12/10/12
Db pullover - 40/45/50 x 12/12/12
Seated chest press - 100 x 12 x 3
Bi curl - 55 x 12/10/12
Hammer - 20s x 12 x 3
1arm db preachers - 15/20/20 x 12 x 3
Sakit ng ulo at batok ko... npadami ata sa chicharon nung lunch... plus dinuguan pa.....wasnt able to push my limit... still a good wo tho
Dci 2300 will shoot for 2500 tom
Yesterday im @150
I weighed at 153 @ the gym tonight...dont know if water weight or not... tgnan ko if ganto pa din for a week then maybe go on a mini cut if di bumaba....just to get on track
since wala pa ko sa bulking macros dpat di pako nag gain, also i upped the intensity and volume of my training... tama ba tong balak ko @aestecniques@badass_vinch@bane ????
Flat db press - 45/50/55 x 12/10/9
Incline BB press - 115/125/135 x 12/9/10
Seatef flye machine - 5/6/7/4 x 12/12/10/12
Db pullover - 40/45/50 x 12/12/12
Seated chest press - 100 x 12 x 3
Bi curl - 55 x 12/10/12
Hammer - 20s x 12 x 3
1arm db preachers - 15/20/20 x 12 x 3
Sakit ng ulo at batok ko... npadami ata sa chicharon nung lunch... plus dinuguan pa.....wasnt able to push my limit... still a good wo tho
Dci 2300 will shoot for 2500 tom
Yesterday im @150
I weighed at 153 @ the gym tonight...dont know if water weight or not... tgnan ko if ganto pa din for a week then maybe go on a mini cut if di bumaba....just to get on track
since wala pa ko sa bulking macros dpat di pako nag gain, also i upped the intensity and volume of my training... tama ba tong balak ko @aestecniques@badass_vinch@bane ????
TIA
tubig lang yan bro. wag ka mapraning (parang ako) haha
check mo ung convo namin ni sir V sa latest nung journ ko haha
tubig lang yan bro. wag ka mapraning (parang ako) haha
check mo ung convo namin ni sir V sa latest nung journ ko haha
Onga sir praning lang pala ako haha kaninang umaga nasa 148-150 lang uli ako... ngayong week pa lang ako mag increase ng macros... 2500-2600 ang goal... then if after 2wks di umangat weight ko dag dag uli 300 cals.. tama ba approach mga brader?
DL wu - 40kgs x 12, 60kgs x 12
Wo - 90kgs/100/110/120 x 10/8/4/2
Neutral grip pull ups - bw x 10/9/8
Wide lat pulldown - lvl 9 x 12 x 3
Chest assisted HS iso row - 90/110/120 x 12/10/12
HS rev grip pull down - 100/110/120 x 12/12/12
Abs
Decline weightd ab crunch - 20 x 12 x 3
Leg raise - 12 x 3
Crunches - 12 x 3
front squats wu - oly bar x 12 x 2
wo - 40kgs x 12 x 3 sets (deep squats, elbows to knees ROM) first try ko to and mas nahirapan ako compared sa back squat, di ko din muna binigatan since first try ko palang mag front squats
leg press - 170/190/210 x 12/12/12
lunges w/ db - 30/30/30 x 12/12/12 each leg
seated leg curl - lvl 9/9/10 x 12/12/12
dapat mag leg extensions pa ako pero wala bad WO day ata tlaga..
decline weightd ab crunch - 20 x 12 x 3
lying leg raise - bw x 12 x 3
crunches - bw x 12 x 3
for some reason i really felt weak and sh!tty throughout the workout... parang latang lata ako... di naman ako gutom, ok din naman ung rest ko, ok din naman mood ko for the whole day pero for some reason tlga parang wala ako sa ayos.
BAWI NEXT WO!!!!!!!!!!!
DCI 2500 - weight @ gym was still at 153 pag di pa bumaba to till next week mini cut na tlaga ako
Military db press - 35/40/40/45/35 x 12/12/12/4 (ngalay na)/10
Iso HS shoulder press - 100/110/120 x 12/10/10
side laterals - 15 x 12 x 3
upright cable row - 45kgs/50/55 x 12/12/12
arms superset
bi curl - 45 x 12 slow negatives ss w/ tri dips - bw x 12 - 3sets
hammers - 20's x 12 ss w/ tri cable pressdown - 40kgs x 12 - 3sets
seated alt db curls - 20s x 12 x 3 ss w/ oh tri db extension - 45/35/35 - felt the loose on my left shoulder kaya binabaan ko ung weight...
fak bakit feeling ko mas humina ung mga lifts ko sheeeeeeeeeeeeeet
Squat (smith lang, dami gumagamit ng BB e) - 90 x 12 WU
155 x 8 x 4sets
Seated leg curl - level 9/10/11/7 x 12/10/10/AMRAP
Seated leg ext - level 8/9/10/7 x 12/10/8/AMRAP
Standing calf raise - 190 x 12 x 3sets
decline weighted ab curl - 20 x 12 x 3
Incline leg raise - BW x 12 x 3
Plank - 1 min. x 3
DONE
DCI - di ko na log sa MFP pero mga nasa 2300 siguro (protein was probably on 130-140g)
Inclined DB press - 40/45/50/drop to 35 x 12/12/12/10
Flat BB Bench press - 135/145/155/drop to 135 x 12/10/10/8
Seated machine flyes - level 6/7/7/5 x 12/12/12/10
Seated machine press - 110/110/110 x 10/10/10
Bi curl - 35/45/55 x 12/12/12
hammer - 20/20/20 x 12/12/12
alt db bi curl - 25's/25's/20's x 12/12/12
Wide pullups - BW x 8/8/7/7
DL - 180/180/180/180 x 8/8/8/8 (working on speed when lifting it off the floor)
VBar lat pulldown - 60/70/80kgs???? x 12/12/12 (wala kasing weight indicator na nakasulat)
chest assisted rows - 70/90/110/70 x 12/12/10/10 (di ko alam kung kgs o lbs)
Bentover db rows - 35's/35's/30's x 12/12/12
Decline weighted ab crunch - 20 x 10/12/12 (iba ung sakit sa lower abs ko unusual feeling)
capt's chair leg raise - bw x 12/12/12
sit ups - bw x 12/12/12
standing DB military press - 35/35/40/25 x 12/12/8/8
Shoulder press machine (neutral grip) - level 8 x 12 x 3 ss w/
Side laterals - 15's x 12 x 3
Upright cable row - 110 x 3 x 12
arms superset
Alt db curls - 25/25/30/15 x 12/12/10/AMRAP ss w/
overhead DB tri extension - 45 x 12 x 3
Hammer curls (45lbs plate) x 12 x 3 ss w/
tri cable pressdown - 100 x 12 x 3
single arm db preachers - 20/25/25 x 12/12/12 each hand
rope press down - 35kg x 12 x 3
inclined db - 115/125/135 x 12/12/10
Flat DB - 45/45/50 x 12/12/10
cable flyes low - 40's x 12 x 3
seated chest press - 120/130/150 x 12/12/10
seated flye machine shoulder level - level 6 x 12 x 3
Alt Bi db curl 25/25/30/15 x 12/12/10/AMRAP
Hammer - 45lbs plate x 12 x 3
single arm db preachers - 20/20/20 x 12/12/12
seated DB press - 35/35/40/25 x 12/12/9/8
db press machine neutral - level 8/9/10 x 12/12/10
side laterals - 15's x 12 x 3
upright cable row - 100/80/80 x 10/12/12
arms superset
db curls - 20's x 12 x 3 ss w/
tri cable pressdown - 100 x 12 x 3
hammer - 20's x 12 x 3
bent over tricep pushdown - 80/90/100 x 12/12/12
tri rope press down - 45kg x 12 x 3 ss w/
alternate db curls - 15's amrap every set
Haven't logged in for a long time.. I was out of town for 2 months.. no gym puro bodyweight exercises lang.. sayang membership sa gym biglaan kasi ung fieldwork..
Still on an bulk, from 150 nsa 157 nako ngayon with minimal fat gain ata?.. though feeling ko strength ko e mjo humina na..
Back and tri (superset lahat ng mgkasunod)
neutral grip pull ups - BW x 8 x 4
Wide Lat iso pull down - 80/90/90/90lbs x 12/12/12/10
tri press down - 40kgs x 12/12/12/10
seated machine wide row - 70lbs x 12/12/12/12
standing OH tri extension (db) - 35lbs x 12/12/12/12
RDL - 60kgs x 10/10/10 , 70kg x 8 -
parallel bar dips - bw x 12/12/12/10
mejo humina nga talaga ako..
mga gano katagal bago bumalik ang strength after 2mos setback sir @badass_vinch@BANE?
Hindi nawawala ang strength sa gym kung. Yung conditioning mo lang nagiging rusty at maninibago sa stress. pero slowly babalik yan pag naka adjust na katawan mo ulit.
Get a hold of the gym routine again. babalik yan in no time. pag ako naka off mga 2 weeks usually mga 2 session lang ramdam ko na bumabalik e. next week ok na ulet ako. never pa ko nag pass ng 2 weeks plus kasi. HAHA kahit nung naoperahan ako sa ACL 2 weeks lang kahit naka knee brace ako nag bubuhat na ko wala nga lang lowwer body. haha pero un nga sabi ni sir V you need to feel it again, the movements, the routine, actually dapat di mo na prinoproblema yan eh. pick yourself where you left tapos adjust mo ano kaya mo buhatin, then work from there. erase the past and move forward. bago na ulet yan e, d mo na mababago un, i think its the mind setting nalang. kasi nga nag 2 months ka na pahinga, so un ung consequence nya diba. hehe
Thanks @badass_vinch at @Bane ... Mejo sumakit talaga ng sobra ung mga baby maskels ko ngayon haha sumasakit naman to dati after mag gym pero iba ung soreness ngayon e haha
Slowly getting back to where i was bago ko nahinto ng 2 months..
Back tri
Neutral grip pullups bw x 8-10 x 4
DL - 80kgs x 10 x 3, 90 x 8 x 1
Wide Iso pull down - 90 x 12 x 4
machine iso seated row - 70 x 12 x 4
reverse grip iso pull down - 110 x 12 x 4
tri cable pressdown - 40kgs x 12 x 3, 45 x 12 x 1
db overhead ext - 45 x 12 x 4
tri rope pressdown - 35kg x 12 x 4
4sets and setup ko then adding weight on the 3rd and 4th set (dati every set nag add ako, mejo dahan dahan lang hehe babalik din ung dati)
chest bi
bench press - 125 x 12 x 2/ 135 x 10 x 1/ 145 x 8 x 1
DB inclined - 40each x 12 x 2/ 45 x 12 x 1/ 50 x 10 x 1
Seated iso chest press - 90 x 12 x 2/ 110 x 12 x 1/ 120 x 10 x 1
cable crossover low - 30each x 12 x 4
bi curl - 45 x 12 x 2 / 50 x 10 / 55 x 8
cable hammer - 35kg x 12 x 2 / 40 x 10 / 45 x 10
machine preachers - 40lbs x 12 x 4
Comments
Flat BB bench press - 135/145/145 x 12/10/10 (145 w/ spotter)
Incline DB Press - 45/45/50 x 12/10/10 (50 w/ spotter)
Incline Flyes - each hand 20/25/25 x 12/12/12
DB Pullover - 40/40/40 x 12/12/12
Machine flyes (shoulder level) - level 5/6/7/5 drop x 12/12/10/AMRAP
Seated Chest press - 100/110/120 x 12/10/8
Alt DB bi curl - 25/25/25 x 12/12/10 (sundot lang)
Seated Ab curl machine - 55/55 x 12/12
Plank - BW x 1min/1min
done
DCI 2000...
sir natry mo na ba mag military press na free weights? ung BB mismo ung gamit mo.. gsto ko itry kaso nag alangan ako dahil sa imbalance ng left shoulder ko.. haha puro DB, smith machine at cables lang gamit ko pag shoulder e...
Oo bro, pero hindi ako comfortable talaga, kaya bumabalik ako sa seated DB. Nagcrcracking sound yung shoulder ko na problematic. Pero Im planning to add it sa program ko once nafix ko na , tennis elbow, shoulder ko. Iba pa din kasi yun eh, mas solid, lalo na pag yung form tama, sapul din maigi medial delts.
DL warmup - 110 x 12 x 2
Wo - 200/220/235/245 x 10/8/6/4
Wide pull ups - bw x 7 x 4
Vbar close pull down - 100/110/120 x 12/12/10
Chest assisted wide rows - 25kgs/35/45/25 x 12/10/8/10
Underhand grip BB bentover rows - 90 x 3 x 12
Seated ab curl machine - 45 x 12 x 3 ss w/
Standing oblique curl - 35lbs per side x 12 x 3
Dci moved up to 2300
Yates row?
parang sir, pero mas naka bent over ako unlike ung strict yates... dapat BB row gagawin ko kaso napaltos kasi ung daliri ko kaya nag underhand grip ako para lang di ma lumaki ung paltos lalo...
Squat wu - oly 20kgs x 12 x 2 , 40kgs x 12
Squat Wo - 80kgs/90/90/100 x 12/5/5(habol)/4....
(bitin 2nd set may nauntog kasi sa barbell e haha nag excuse sana sya para di muna ako nag squat nag sorry nlng ako lakas ng untog nya e haha)
Legpress - 170/190/210 x 12/12/10
Seated leg curl - lvl 7/8/9 x 12/12/12
Seated leg extnsn - lvl 6/7/8 x 12/12/12
Done!!
Standing DB shoulder press - 30/35/35/20 x 12/10/8/10
Neutral grip shoulder press (machine) - level 6/7/8 x 12/12/12
lateral raise - 15each x 12 3 sets ss w/ front plate raise 20/35/20 x 12/8/15
bentover rear delt raise - 10 x 12 x 3
arms superset (bi and tri)
Bi curl (close/normal/wide) - 45 x 12 x 3 ss w/ Dips - BW x 12 x 3
Tri Push down - 90 x 12 x 3 ss w/ db hammer - 20each x 12 x 3
Incline DB bi curls - 15each x 12 x 3 ss w/ Single tri DB overhead extnsn - 15/15/10 x 12reps
(sh!t sakit talaga sa left shoulder nito.. pilit na pilit ung reps ko... parang may naiipit na joint between sa delt and traps muscle)
DCI 2500 overate nung merienda e
Flat db press - 45/50/55 x 12/10/9
Incline BB press - 115/125/135 x 12/9/10
Seatef flye machine - 5/6/7/4 x 12/12/10/12
Db pullover - 40/45/50 x 12/12/12
Seated chest press - 100 x 12 x 3
Bi curl - 55 x 12/10/12
Hammer - 20s x 12 x 3
1arm db preachers - 15/20/20 x 12 x 3
Sakit ng ulo at batok ko... npadami ata sa chicharon nung lunch... plus dinuguan pa.....wasnt able to push my limit... still a good wo tho
Dci 2300 will shoot for 2500 tom
Yesterday im @150
I weighed at 153 @ the gym tonight...dont know if water weight or not... tgnan ko if ganto pa din for a week then maybe go on a mini cut if di bumaba....just to get on track
since wala pa ko sa bulking macros dpat di pako nag gain, also i upped the intensity and volume of my training... tama ba tong balak ko @aestecniques @badass_vinch @bane ????
TIA
tubig lang yan bro. wag ka mapraning (parang ako) haha
check mo ung convo namin ni sir V sa latest nung journ ko haha
Onga sir praning lang pala ako haha kaninang umaga nasa 148-150 lang uli ako... ngayong week pa lang ako mag increase ng macros... 2500-2600 ang goal... then if after 2wks di umangat weight ko dag dag uli 300 cals.. tama ba approach mga brader?
DL wu - 40kgs x 12, 60kgs x 12
Wo - 90kgs/100/110/120 x 10/8/4/2
Neutral grip pull ups - bw x 10/9/8
Wide lat pulldown - lvl 9 x 12 x 3
Chest assisted HS iso row - 90/110/120 x 12/10/12
HS rev grip pull down - 100/110/120 x 12/12/12
Abs
Decline weightd ab crunch - 20 x 12 x 3
Leg raise - 12 x 3
Crunches - 12 x 3
Done dci 2300
front squats wu - oly bar x 12 x 2
wo - 40kgs x 12 x 3 sets (deep squats, elbows to knees ROM) first try ko to and mas nahirapan ako compared sa back squat, di ko din muna binigatan since first try ko palang mag front squats
leg press - 170/190/210 x 12/12/12
lunges w/ db - 30/30/30 x 12/12/12 each leg
seated leg curl - lvl 9/9/10 x 12/12/12
dapat mag leg extensions pa ako pero wala bad WO day ata tlaga..
decline weightd ab crunch - 20 x 12 x 3
lying leg raise - bw x 12 x 3
crunches - bw x 12 x 3
for some reason i really felt weak and sh!tty throughout the workout... parang latang lata ako... di naman ako gutom, ok din naman ung rest ko, ok din naman mood ko for the whole day pero for some reason tlga parang wala ako sa ayos.
BAWI NEXT WO!!!!!!!!!!!
DCI 2500 - weight @ gym was still at 153 pag di pa bumaba to till next week mini cut na tlaga ako
Military db press - 35/40/40/45/35 x 12/12/12/4 (ngalay na)/10
Iso HS shoulder press - 100/110/120 x 12/10/10
side laterals - 15 x 12 x 3
upright cable row - 45kgs/50/55 x 12/12/12
arms superset
bi curl - 45 x 12 slow negatives ss w/ tri dips - bw x 12 - 3sets
hammers - 20's x 12 ss w/ tri cable pressdown - 40kgs x 12 - 3sets
seated alt db curls - 20s x 12 x 3 ss w/ oh tri db extension - 45/35/35 - felt the loose on my left shoulder kaya binabaan ko ung weight...
fak bakit feeling ko mas humina ung mga lifts ko sheeeeeeeeeeeeeet
dci 2500
Squat (smith lang, dami gumagamit ng BB e) - 90 x 12 WU
155 x 8 x 4sets
Seated leg curl - level 9/10/11/7 x 12/10/10/AMRAP
Seated leg ext - level 8/9/10/7 x 12/10/8/AMRAP
Standing calf raise - 190 x 12 x 3sets
decline weighted ab curl - 20 x 12 x 3
Incline leg raise - BW x 12 x 3
Plank - 1 min. x 3
DONE
DCI - di ko na log sa MFP pero mga nasa 2300 siguro (protein was probably on 130-140g)
Inclined DB press - 40/45/50/drop to 35 x 12/12/12/10
Flat BB Bench press - 135/145/155/drop to 135 x 12/10/10/8
Seated machine flyes - level 6/7/7/5 x 12/12/12/10
Seated machine press - 110/110/110 x 10/10/10
Bi curl - 35/45/55 x 12/12/12
hammer - 20/20/20 x 12/12/12
alt db bi curl - 25's/25's/20's x 12/12/12
Wide pullups - BW x 8/8/7/7
DL - 180/180/180/180 x 8/8/8/8 (working on speed when lifting it off the floor)
VBar lat pulldown - 60/70/80kgs???? x 12/12/12 (wala kasing weight indicator na nakasulat)
chest assisted rows - 70/90/110/70 x 12/12/10/10 (di ko alam kung kgs o lbs)
Bentover db rows - 35's/35's/30's x 12/12/12
Decline weighted ab crunch - 20 x 10/12/12 (iba ung sakit sa lower abs ko unusual feeling)
capt's chair leg raise - bw x 12/12/12
sit ups - bw x 12/12/12
standing DB military press - 35/35/40/25 x 12/12/8/8
Shoulder press machine (neutral grip) - level 8 x 12 x 3 ss w/
Side laterals - 15's x 12 x 3
Upright cable row - 110 x 3 x 12
arms superset
Alt db curls - 25/25/30/15 x 12/12/10/AMRAP ss w/
overhead DB tri extension - 45 x 12 x 3
Hammer curls (45lbs plate) x 12 x 3 ss w/
tri cable pressdown - 100 x 12 x 3
single arm db preachers - 20/25/25 x 12/12/12 each hand
rope press down - 35kg x 12 x 3
inclined db - 115/125/135 x 12/12/10
Flat DB - 45/45/50 x 12/12/10
cable flyes low - 40's x 12 x 3
seated chest press - 120/130/150 x 12/12/10
seated flye machine shoulder level - level 6 x 12 x 3
Alt Bi db curl 25/25/30/15 x 12/12/10/AMRAP
Hammer - 45lbs plate x 12 x 3
single arm db preachers - 20/20/20 x 12/12/12
seated DB press - 35/35/40/25 x 12/12/9/8
db press machine neutral - level 8/9/10 x 12/12/10
side laterals - 15's x 12 x 3
upright cable row - 100/80/80 x 10/12/12
arms superset
db curls - 20's x 12 x 3 ss w/
tri cable pressdown - 100 x 12 x 3
hammer - 20's x 12 x 3
bent over tricep pushdown - 80/90/100 x 12/12/12
tri rope press down - 45kg x 12 x 3 ss w/
alternate db curls - 15's amrap every set
Still on an bulk, from 150 nsa 157 nako ngayon with minimal fat gain ata?.. though feeling ko strength ko e mjo humina na..
Back and tri (superset lahat ng mgkasunod)
neutral grip pull ups - BW x 8 x 4
Wide Lat iso pull down - 80/90/90/90lbs x 12/12/12/10
tri press down - 40kgs x 12/12/12/10
seated machine wide row - 70lbs x 12/12/12/12
standing OH tri extension (db) - 35lbs x 12/12/12/12
RDL - 60kgs x 10/10/10 , 70kg x 8 -
parallel bar dips - bw x 12/12/12/10
mejo humina nga talaga ako..
mga gano katagal bago bumalik ang strength after 2mos setback sir @badass_vinch @BANE?
Depende sa sleep quality at sa kung ano yung mga kinain mo during that 2 months na walang training
Back tri
Neutral grip pullups bw x 8-10 x 4
DL - 80kgs x 10 x 3, 90 x 8 x 1
Wide Iso pull down - 90 x 12 x 4
machine iso seated row - 70 x 12 x 4
reverse grip iso pull down - 110 x 12 x 4
tri cable pressdown - 40kgs x 12 x 3, 45 x 12 x 1
db overhead ext - 45 x 12 x 4
tri rope pressdown - 35kg x 12 x 4
4sets and setup ko then adding weight on the 3rd and 4th set (dati every set nag add ako, mejo dahan dahan lang hehe babalik din ung dati)
chest bi
bench press - 125 x 12 x 2/ 135 x 10 x 1/ 145 x 8 x 1
DB inclined - 40each x 12 x 2/ 45 x 12 x 1/ 50 x 10 x 1
Seated iso chest press - 90 x 12 x 2/ 110 x 12 x 1/ 120 x 10 x 1
cable crossover low - 30each x 12 x 4
bi curl - 45 x 12 x 2 / 50 x 10 / 55 x 8
cable hammer - 35kg x 12 x 2 / 40 x 10 / 45 x 10
machine preachers - 40lbs x 12 x 4
Squats - 60kgs x 10-12 x 4
Legpress - level 8 x 12 x 4
seated leg ext - level 8 x 12 x 4
seated leg curl - level 8 x 12 x 4
calf raise - 180 x 12 x 4
abs circuit 3 - 4 rounds
decline wghtd ab curls 20lbs x 12
capts chair leg raise x 12
plank 1min
sir @badass_vinch tama lang ba tong program ko or may ma recommend ka i add or isub for legs?...