Hang Snatch (Short Oly bar)
20lbs x 5, 5
30lbs x 5, 5
DB Shoulder press
30lbs x 12, 12
40lbs x 10, 10, 6, 6
Flat BP (Oly bar) / Pullups
70lbs x 12 / BW x 10
70lbs x 12 / BW+25lbs x 8 (Neutral grip)
70lbs x 12 / BW+25lbs x 6 (Wide grip)
70lbs x 12 / BW+25lbs x 5 (Underhand grip)
Incline DB press / Seated Cable Row (Wide Neutral grip)
50lbs x 10 / 100lbs x 12
50lbs x 10 / 100lbs x 12
50lbs x 10 / 100lbs x 12
DB Shrugs / DB flyes
50lbs per arm x 12 / 15lbs per arm x 15
60lbs per arm x 8 / 20lbs per arm x 12
60lbs per arm x 10 / 20lbs per arm x 12
Skullcrusher / Side lateral raises (4sets)
Alternate DB curl / Cable triceps extension (3sets)
Squat
Bar x 20
40kg x 10
50kg x 10
60kg x 10
80kg x 5, 5, 5
Trapbar DL
50kg x 8
60kg x 8
80kg x 5, 5
100kg x 3, 3
Dropset
100kg x 3
80kg x 4
60kg x 8
Front Squat
40kg x 8, 8, 8, 8, 8
(Every 30secs)
Cable Leg extension
50lbs x 12, 12, 12, 12
Cable Lying Leg curl
60lbs x 12, 12, 12
Standing Calves raises
80kg x 12, 10, 10
Hammer curls
Rope triceps extension
Done
*Wala dapat ako balak magbuhat ng araw nato...pero na excite ako sa Trapbar na nakita ko nung nakaraan...
Kung alam ko lang na meron nun, hindi na sana ako nag Conventional DL...
Kaya goodbye muna sa Conventional DL at yayakapin ko muna ang trapbar dun...kawawa kasi walang pumapansin niisa.... busy sila masyado sa pagpapalaki ng upperbody nila
Comments
Body Fit Gym - Akc, Caybiga
4:15pm to 6:20pm
10mins Stretching
Hang Power Clean
100lbs x 5, 5, 5
Flat BP
100lbs x 15, 12
120lbs x 10, 10
130lbs x 6, 6, 6
140lbs x 3, 3, 3
Incline DB press / Pullups
40lbs x 15 / BW+25lbs x 8
50lbs x 12 / BW+25lbs x 8
50lbs x 12 / BW+25lbs x 8
Dips / Machine rows
BW+50lbs x 12 / 140lbs x 15
BW+50lbs x 8 / 140lbs x 18
BW+50lbs x 7 / 160lbs x 15
BW+50lbs x 7 / 160lbs x 15
Tricep pressdown
Side lateral raises
Hammer curl
Done
Body Fit Gym - Akc, Caybiga
8:20pm to 10:00pm
10mins Stretching
DL
150lbs x 12
200lbs x 8
250lbs x 5
300lbs x 2, 2, 2
Squat
150lbs x 8, 8
200lbs x 8, 8
230lbs x 3, 3, 3
Front Squat
130lbs x 6, 6, 6
Standing Calves raises
300lbs x 10, 10, 10, 10
Done
Edcel Gym - Recto
7:00pm to 9:15pm
10mins Stretching
Wide Pullups / Dips
BW x 12 / BW x 15
BW+20lbs x 8 / BW+30lbs x 15
BW+30lbs x 6 / BW+50lbs x 12
BW+40lbs x 5 / BW+65lbs x 8
Flat BP
100lbs x 12, 10
130lbs x 3, 3, 3, 3, 3
100lbs x 8, 7, 7
Wide Pullups
BW+20lbs x 6, 6, 6
BW x 10, 9, 6
Incline BP / BB row
70lbs x 15 / 100lbs x 12
80lbs x 12 / 100lbs x 12
90lbs x 12 / 100lbs x 12
HS Shoulder press
60lbs x 10, 8
50lbs x 8, 8
40lbs x 10, 10
Seated Cable row / Incline Machine flyes
80lbs x 15 / 10lbs per side x 10
90lbs x 15 / 10lbs per side x 10
100lbs x 12 / 10lbs per side x 10
Side Lateral raises
Rope tricep pressdown
Cable curl
Done
Lena Fitness Gym - Valenzuela
10:30am to 1:30pm
15mins Stretching
DL
150lbs x 12, 12
200lbs x 5, 5
250lbs x 3, 3
300lbs x 2, 2
Sumo DL
200lbs x 6, 6, 6, 6
Squat
100lbs x 12, 12
150lbs x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Leg extension
100lbs x 15, 15, 15, 15
Seated Calves raises
100lbs x 12, 12, 12
Done
Tsk tsk tsk! Maawa po kayo sa bakal...
walang awa awa...buhat :biggrin:
tamang buhat lang ako sir kahapon kasi kasama ko fiance ko, tinuturuan ko mag squat.
150lbs x 12, 12
200lbs x 5, 5
250lbs x 3, 3
300lbs x 2, 2
Sumo DL
200lbs x 6, 6, 6, 6
Squat
100lbs x 12, 12
150lbs x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
WTF!!! Beast mode hahaha! ang lakas Bro!!
Accurate Gym - Kalentong
6:15pm to 8:40pm
5mins Bike - kasi inaantok talaga ako.
10mins Stretching
5mins Abdominals
Push press / Pullups
70lbs x 8 / BW x 8
90lbs x 6 / BW+20lbs x 6
110lbs x 5 / BW+20lbs x 6
110lbs x 5 / BW+20lbs x 6
Flat BP
110lbs x 12, 12
130lbs x 8, 8
150lbs x 3, 3, 3, 3, 3
Incline DB press / Pullups
40lbs x 15 / BW x 8
40lbs x 15 / BW x 8
40lbs x 15 / BW x 8
Seated Cable row / Dips
100lbs x 15 / BW+35lbs x 12
100lbs x 15 / BW+35lbs x 12
100lbs x 15 / BW+35lbs x 11
Straight arm Lat Pressdown
50lbs x 12, 12, 12, 12
Tricep extension
Side lateral raises
BB curl
Done
hmm...wala...kaya mo rin yan eh
salamat paps
Accurate Gym - Kalentong
6:30pm to 9:00pm
5mins Bike
15mins Stretching
Squat
100lbs x 12, 12
140lbs x 12, 12
180lbs x 10, 10
200lbs x 6, 6, 6, 6
Front Squat
120lbs x 10, 10, 10
Leg press
300lbs x 12, 12, 12
Lying Leg curl
45lbs x 10, 10, 10
Leg extension
80lbs x 12, 12, 12, 12, 12
Cable curl
Tricep Cable extension
Done
malapit na mag one year sir...sa april yata :biggrin:
Welcome back PBB!
nakapag comment din
bro, kamusta? sa eclipse ka ba nagbubuhat? nandun mocha girls palagi nyahaha! asan na si bane?
bro @SmallWIJI ayus lang tuloy parin program... may mga PR na ulit hehehe...
ayus avatar natin ah...ready for summer na ah!!!
wala hindi nako sa mandaluyong...binondo nako work, sa recto o monumento nako nagbubuhat ngayun...
Si sir BANE, nananahimik...naghahalimaw yun hahahha
April 25, 2016
5mins Stretching
Squat
100lbs x 15
120lbs x 12
150lbs x 12
180lbs x 10
200lbs x 6
210lbs x 5
220lbs x 3
Front Squat
100lbs x 15
Bitin! May kailangan sunduin bigla...bawi nalng next tym
April 26, 2016
5mins Stretching
Front Squat
100lbs x 12, 12, 12
Sumo DL - Beltless
150lbs x 10
200lbs x 8
250lbs x 6
290lbs x 3
Pullups / Dips
BW x 12 / BW x 15
BW x 10 / BW x 15
BW x 8 / BW x 15
Chest Supported Rows
80lbs x 12, 12, 10
HS Shoulder press
100lbs x 12, 12, 12
OH Cable triceps extension
V-bar triceps extension / Hammer curls / Side Lateral raises
Done
Bara barang buhat lang muna, kaysa wala
April 29, 2016
5mins Stretching
Squat
100lbs x 15
130lbs x 10
160lbs x 10
180lbs x 5
200lbs x 6, 6, 6, 6
DL
170lbs x 10
210lbs x 8
250lbs x 8, 8
Cleans
100lbs x 4
110lbs x 4, 4
Leg extension
60lbs x 12, 12, 12, 12
Lying Leg curl
70lbs x 12, 12, 10, 10
Done
May 2, 2016
7:05pm - 9:15pm
10mins Stretching
Flat BP (+Oly bar)
70lbs x 15
80lbs x 15
100lbs x 8
110lbs x 8
130lbs x 3, 3, 3
140lbs x 2, 2
*hindi ko sigurado kung standard na Oly bar yun...parang manipis konti yung bar handle nya.
T-bar Row
50lbs x 12
75lbs x 12
90lbs x 12
100lbs x 8, 8, 8
Incline DB press / Pullups
40lbs x 20 / BW+20lbs x 8
40lbs x 20 / BW+20lbs x 8
40lbs x 20 / BW+20lbs x 8
Shoulder DB press / HS Row
30lbs x 15 / 100lbs x 20
30lbs x 14 / 140lbs x 12
30lbs x 10 / 160lbs x 6
HS Shoulder press
70lbs x 10, 10, 10, 10
Plate Pullover / Machine flyes
35lbs x 15 / 100lbs x 8
35lbs x 15 / 100lbs x 8
35lbs x 15 / 100lbs x 8
Upright row / EZ bar curl (3sets)
One arm tricep pressdown (3sets)
Cable triceps pressdown (3sets)
Done
May 4, 2016
7:20pm - 9:15pm
10mins Stretching
Clean
100lbs x 3(Jerk)
120lbs x 3(Jerk)
140lbs x 1, 1, 1
Front Squat
120lbs x 8
140lbs x 8
160lbs x 3
170lbs x 3
180lbs x 3, 3
Quarter Jump Squat
100lbs x 12, 12,12
Leg press
320lbs x 15
340lbs x 15
360lbs x 15
380lbs x 15
Leg Curl
50lbs x 10, 10, 10
Leg extension / Calves presses
50lbs x 15 / 320lbs x 12
50lbs x 15 / 320lbs x 12
50lbs x 15 / 320lbs x 12
Cable Crunches / Side Bend
Back extension
Cable triceps extension
Alternate DB curl
Done
May 6, 2016
8:15pm to 10:05pm
5mins Stretching
Hang Snatch (Short Oly bar)
20lbs x 5, 5
30lbs x 5, 5
DB Shoulder press
30lbs x 12, 12
40lbs x 10, 10, 6, 6
Flat BP (Oly bar) / Pullups
70lbs x 12 / BW x 10
70lbs x 12 / BW+25lbs x 8 (Neutral grip)
70lbs x 12 / BW+25lbs x 6 (Wide grip)
70lbs x 12 / BW+25lbs x 5 (Underhand grip)
Incline DB press / Seated Cable Row (Wide Neutral grip)
50lbs x 10 / 100lbs x 12
50lbs x 10 / 100lbs x 12
50lbs x 10 / 100lbs x 12
DB Shrugs / DB flyes
50lbs per arm x 12 / 15lbs per arm x 15
60lbs per arm x 8 / 20lbs per arm x 12
60lbs per arm x 10 / 20lbs per arm x 12
Skullcrusher / Side lateral raises (4sets)
Alternate DB curl / Cable triceps extension (3sets)
Done
10:30am - 12:30pm
10mins Stretching
Hang Snatch
30lbs x 5
40lbs x 5
50lbs x 5, 5
Flat BP
100lbs x 12
120lbs x 10
140lbs x 3
150lbs x 3
140lbs x 3
150lbs x 3
HS Shoulder press
70lbs x 15
80lbs x 15, 15, 13
Pullups / Dips
BW+20lbs 10 / BW+35lbs 10
BW+30lbs 6 / BW+45lbs 10
BW+40lbs 5 / BW+55lbs 10
HS Row / Lat Pulldown
140lbs x 10 / 80lbs x 10
140lbs x 8 / 80lbs x 8
One arm HS Row
70lbs x 10, 10, 10
Side Lateral raises (4sets)
OH Cable tricep ext / EZ bar curl (3sets)
Done
7:15pm - 9:20pm
10mins Stretching
Hang Clean
90lbs x 5, 5, 5
Squat
120lbs x 10
150lbs x 10
180lbs x 10
210lbs x 4
220lbs x 3, 4
Front Squat
100lbs x 10, 10, 10, 10
Single Horizontal Leg press
70lbs x 15 per leg
80lbs x 15 per leg
90lbs x 15 per leg
Lying Leg curl
50lbs x 15, 15, 15
Leg extension superset*
90lbs x 12, 12, 12, 12
*Seated Calves raises
70lbs x 12, 12, 12, 12
Done
7:30pm - 9:45pm
10mins Stretching
DL
50kg x 8
70kg x 8
90kg x 5
100kg x 3
105kg x 3
110kg x 1
Flat DB press / N Pullups
40lbs x 15 / BW x 12
50lbs x 12 / BW+20lbs x 10
60lbs x 10 / BW+30lbs x 8
60lbs x 10 / BW+30lbs x 8
Dips
BW+15kg x 10, 10
BW+25kg x 10, 10
BW+15kg x 10, 10
BW x 10, 10, 10, 10
HS Shoulder press / Pullups
20kg x 15 / BW x 12
30kg x 12 / BW x 11
30kg x 12 / BW x 9
30kg x 12 / BW x 7
One arm DB row
60lbs x 8, 8
One Arm HS row
65lbs x 8, 8, 8
Machine Shrugs
140lbs x 10, 8, 8
Machine flyes / Upright row
Side Lateral raises / BB curl
Cable triceps extension
Reverse Cable triceps ext
Done
7:25pm - 9:35pm
10mins Stretching
Abdominals 5mins
Squat
Bar x 20
40kg x 10
50kg x 10
60kg x 10
80kg x 5, 5, 5
Trapbar DL
50kg x 8
60kg x 8
80kg x 5, 5
100kg x 3, 3
Dropset
100kg x 3
80kg x 4
60kg x 8
Front Squat
40kg x 8, 8, 8, 8, 8
(Every 30secs)
Cable Leg extension
50lbs x 12, 12, 12, 12
Cable Lying Leg curl
60lbs x 12, 12, 12
Standing Calves raises
80kg x 12, 10, 10
Hammer curls
Rope triceps extension
Done
*Wala dapat ako balak magbuhat ng araw nato...pero na excite ako sa Trapbar na nakita ko nung nakaraan...
Kung alam ko lang na meron nun, hindi na sana ako nag Conventional DL...
Kaya goodbye muna sa Conventional DL at yayakapin ko muna ang trapbar dun...kawawa kasi walang pumapansin niisa.... busy sila masyado sa pagpapalaki ng upperbody nila
7:20pm - 9:40pm
10mins Stretching
Abdominals 5mins
Pushpress + Split Jerk
20kg x 4+1
25kg x 4+1
30kg x 4+1
35kg x 4+1
40kg x 3+1
40kg x 3+1
Flat DB press
50lbs x 15, 15, 15
Wide Pullups / Dips
BW+10kg x10/BW+20kg x 10
BW+10kg x8/BW+20kg x 10
Neutral Pullups / Dips
BW+10kg x8 /BW+20kg x 8
BW+10kg x8 /BW+20kg x 8
Incline BP / Neutral Pullups
30kg x 10 / BW x 10
25kg x 10 / BW x 10
20kg x 12 / BW x 10
Cable flyes / Lat Pulldown
70lbs x 15 / 80lbs x 10
70lbs x 15 / 80lbs x 10
HS Row
130lbs x 10, 10
75lbs one arm x 8, 8
Behind the Neck press
Oly bar x 15
5kg x 10, 10, 8
Oly bar x 8
Side Lateral raises / Rear
One arm DB tricep extension
Reverse grip triceps ext / Hammer curls
Machine Crunches / Reverse grip tri extension
Done
50mins walk papunta gym...nak nang tokwa na ulan at banggaan yan...
40mins training
Squat
30kg x 12
60kg x 12
70kg x 12
80kg x 8
90kg x 5
100kg x 3, 3, 3, 3
Front Squat
60kg x 5, 5, 5, 5
Done
ang lakas mo pafs Dimz