@pdtrx said:
Solid yung bench press mo kapatid. 1RM or 5RM? Tska bat lagging yung deadlift sa squat mo paps?
so far sa 3 months ko sa gym dito samin, ako "ATA" my pinakamabigat na squat, saka lat pulldown, ewan ko lang sa military press. pero yung mga barkada ko na nasa makati malayong mas malalakas sila sakin.
@pdtrx said:
Solid yung bench press mo kapatid. 1RM or 5RM? Tska bat lagging yung deadlift sa squat mo paps?
12 reps sir. mabigat na ba yun? yung mga kasabayan ko kasi nag250lbs pa sa incline e. hmmm. kaya ko siguro mag1RM mga 200 to 210 (feel ko ego lifters lang kami hahaha), di naman ako malaki. di ko kasi mabagsak yung barbell sa gym saka nakakahiya kaya hanggang dun lang deadlift ko, yung squat kasi may power rack naman.
WTF 170lbs 1x12 @ 70kg? Full ROM ba yan? Potek sobrang lakas mo lol. That is near advanced level kung powerlifting standards lang. Video pls!
@pdtrx said:
WTF 170lbs 1x12 @ 70kg? Full ROM ba yan? Potek sobrang lakas mo lol. That is near advanced level kung powerlifting standards lang. Video pls!
woah, i'm not aware. usually as pyramid, gonna start with an empty bar tapos last set yung pinakamabigat. bar-70-140-170. hahaha kung di ka naniniwala we could work out on weekends, around QC lang ako. haha madaming mamaw dito paps sinasabi ko sayo, walang wala yung buhat ko. haha
@pdtrx said:
WTF 170lbs 1x12 @ 70kg? Full ROM ba yan? Potek sobrang lakas mo lol. That is near advanced level kung powerlifting standards lang. Video pls!
woah, i'm not aware. usually as pyramid, gonna start with an empty bar tapos last set yung pinakamabigat. bar-70-140-170. hahaha kung di ka naniniwala we could work out on weekends, around QC lang ako. haha madaming mamaw dito paps sinasabi ko sayo, walang wala yung buhat ko. haha
Sabi nila pag ikaw yung pinakamalakas sa gym mo it means you are in the wrong gym. Mababa lang bench ko pero mukang maling gym ako nagbubuhat hahaha. Taena idol.
Chest day May 12
Flat BP 5X12 Bar, 40lbs, 70lbs, 100lbs, 140lbs
1x6 170lbs
Incline BP 3x12 80lbs, 100lbs
Flat DP 3x12 30lbs 40lbs 50lbs
Incline DP 3x12 40lbs 50lbs 60lbs
Pec Deck 3x12
Incline Chest Press 3x12
Bicep Curls
Back Day May 13
Lat Pulldown 4x12 40lbs, 80lbs, 120lbs, 160lbs(nung 13 pa to, di ko maalala kung natapos ko yung 12 reps)
Cable Row 4x12 40lbs 80lbs 120lbs 160lbs
Close Grip Pulldown 3x12 80lbs 120lbs 150lbs
Tricep pulldown 6x12
Shoulder Day May14
Dumbell press 3x12 15lbs 35lbs 45lbs
2x6 60lbs
Side Raise 3x12
Front Raise 3x12
May 15-Rest Day
Chest day-May 16 Skipped Leg day
Flat BP 5x12 Bar 50lbs 70lbs 110lbs 140lbs
1x6 180lbs
Incline BP 4x12 70lbs 100lbs 100lbs 100lbs
Incline DP 4x12 20lbs 40lbs 55lbs 55lbs
Pec Deck 3x12
Bicep Curl 3x12
Last 2 weeks of cycling creatine, no whey or any pre workout unless it's a sat or a sunday, i'm taking jack3d for those days.
Back day- may 18 (sinasagad ko na kasi malapit na ulit ang pasukan.)
Deadlift 3x12 Bar, 40lbs, 100lbs
2x6 150lbs
Cable Row 4x12 50lbs 80lbs 100lbs 130lbs
2x6 150lbs 160lbs
One Arm cable row 3x12
Shrugs 3x12
Tricep pulldown pyramid x reverse pyramid
Seated Dips
No supplements maliban sa creatine.
@ivandeasis said:
Chest day May 12
Flat BP 5X12 Bar, 40lbs, 70lbs, 100lbs, 140lbs
1x6 170lbs
Incline BP 3x12 80lbs, 100lbs
Flat DP 3x12 30lbs 40lbs 50lbs
Incline DP 3x12 40lbs 50lbs 60lbs
Pec Deck 3x12
Incline Chest Press 3x12
Bicep Curls
Back Day May 13
Lat Pulldown 4x12 40lbs, 80lbs, 120lbs, 160lbs(nung 13 pa to, di ko maalala kung natapos ko yung 12 reps)
Cable Row 4x12 40lbs 80lbs 120lbs 160lbs
Close Grip Pulldown 3x12 80lbs 120lbs 150lbs
Tricep pulldown 6x12
Shoulder Day May14
Dumbell press 3x12 15lbs 35lbs 45lbs
2x6 60lbs
Side Raise 3x12
Front Raise 3x12
May 15-Rest Day
Chest day-May 16 Skipped Leg day
Flat BP 5x12 Bar 50lbs 70lbs 110lbs 140lbs
1x6 180lbs
Incline BP 4x12 70lbs 100lbs 100lbs 100lbs
Incline DP 4x12 20lbs 40lbs 55lbs 55lbs
Pec Deck 3x12
Bicep Curl 3x12
Last 2 weeks of cycling creatine, no whey or any pre workout unless it's a sat or a sunday, i'm taking jack3d for those days.
Hi Sir, when you mentioned the weights here does it mean that it's x lbs on each side of the bar? Or x lbs on total?
May 18 Leg day 3 weeks ata akong di naglegs dahil dun sa back injury ko last time.
Back Squat - 5x12 bar 40lbs 70lbs 100lbs 140lbs
2x6 190lbs
Assisted front Squat 3x12 70lbs 140lbs 140lbs
Leg extension 8x12
Calf raise 3x12
Comments
WTF 170lbs 1x12 @ 70kg? Full ROM ba yan? Potek sobrang lakas mo lol. That is near advanced level kung powerlifting standards lang. Video pls!
http://exrx.net/Testing/WeightLifting/BenchStandards.html
woah, i'm not aware. usually as pyramid, gonna start with an empty bar tapos last set yung pinakamabigat. bar-70-140-170. hahaha kung di ka naniniwala we could work out on weekends, around QC lang ako. haha madaming mamaw dito paps sinasabi ko sayo, walang wala yung buhat ko. haha
Sabi nila pag ikaw yung pinakamalakas sa gym mo it means you are in the wrong gym. Mababa lang bench ko pero mukang maling gym ako nagbubuhat hahaha. Taena idol.
Chest day May 12
Flat BP 5X12 Bar, 40lbs, 70lbs, 100lbs, 140lbs
1x6 170lbs
Incline BP 3x12 80lbs, 100lbs
Flat DP 3x12 30lbs 40lbs 50lbs
Incline DP 3x12 40lbs 50lbs 60lbs
Pec Deck 3x12
Incline Chest Press 3x12
Bicep Curls
Back Day May 13
Lat Pulldown 4x12 40lbs, 80lbs, 120lbs, 160lbs(nung 13 pa to, di ko maalala kung natapos ko yung 12 reps)
Cable Row 4x12 40lbs 80lbs 120lbs 160lbs
Close Grip Pulldown 3x12 80lbs 120lbs 150lbs
Tricep pulldown 6x12
Shoulder Day May14
Dumbell press 3x12 15lbs 35lbs 45lbs
2x6 60lbs
Side Raise 3x12
Front Raise 3x12
May 15-Rest Day
Chest day-May 16 Skipped Leg day
Flat BP 5x12 Bar 50lbs 70lbs 110lbs 140lbs
1x6 180lbs
Incline BP 4x12 70lbs 100lbs 100lbs 100lbs
Incline DP 4x12 20lbs 40lbs 55lbs 55lbs
Pec Deck 3x12
Bicep Curl 3x12
Last 2 weeks of cycling creatine, no whey or any pre workout unless it's a sat or a sunday, i'm taking jack3d for those days.
mukhang na ipon mo logs mo paps ah nice lol, patingin kami reference pix mo
sa saturday after shoulders, para pumped. hahaha
Back day- may 18 (sinasagad ko na kasi malapit na ulit ang pasukan.)
Deadlift 3x12 Bar, 40lbs, 100lbs
2x6 150lbs
Cable Row 4x12 50lbs 80lbs 100lbs 130lbs
2x6 150lbs 160lbs
One Arm cable row 3x12
Shrugs 3x12
Tricep pulldown pyramid x reverse pyramid
Seated Dips
No supplements maliban sa creatine.
Hi Sir, when you mentioned the weights here does it mean that it's x lbs on each side of the bar? Or x lbs on total?
@cheesmack well for barbell,total. pagdumbbells per dumbbell sir.
May 18 Leg day 3 weeks ata akong di naglegs dahil dun sa back injury ko last time.
Back Squat - 5x12 bar 40lbs 70lbs 100lbs 140lbs
2x6 190lbs
Assisted front Squat 3x12 70lbs 140lbs 140lbs
Leg extension 8x12
Calf raise 3x12
Supplement-Creatine
mag lilinis lang ako dito kasi ma alikabok na, mukhang ang road to somewhere naging no where na? hahaha
what happened to "road to somewhere"? napadpad na ba sa ibang road paps? hahahaha di na madaanan tong road mo puno ng alikabok hahaha