1x2 198lbs (broke my pr 176lbs) sarap pa sana more reps sa 198lbs kaso hirap wala belt grrrrr
Nice! Lapit na maging member ng 200lbs club
hahaha idol! di ko pa kaya damihan reps sa bigat na yan kasi wala ako belt, may pumipitik kasi sa bandang balakang pag mabigat, so ayoko muna I risk hahaha
hahaha idol! di ko pa kaya damihan reps sa bigat na yan kasi wala ako belt, may pumipitik kasi sa bandang balakang pag mabigat, so ayoko muna I risk hahaha
oks lang yan sir, hindi ka naman din nagmamadali eh.
try mo lang work mo DL mo 80-85% ng 1rm mo kada DL session mo for 2-3months. Panigurado easy rep na sayo yan pag nagtry ka ulit ng 1rm mo baka mahigitan mo pa lalo kasi beltless yan.
hahaha idol! di ko pa kaya damihan reps sa bigat na yan kasi wala ako belt, may pumipitik kasi sa bandang balakang pag mabigat, so ayoko muna I risk hahaha
oks lang yan sir, hindi ka naman din nagmamadali eh.
try mo lang work mo DL mo 80-85% ng 1rm mo kada DL session mo for 2-3months. Panigurado easy rep na sayo yan pag nagtry ka ulit ng 1rm mo baka mahigitan mo pa lalo kasi beltless yan.
hehehe ok idol salamat sa tip. Sa next week naman ulit, mag ccarb load lang ako this weekend haha
Kneeling Cable Pull Down (Lat Pull Down Progression)
4x20 40lbs, 50lbs, 50lbs, 60lbs each side
T-bar row
1x8 88lbs
1x6 110lbs
1x4 132lbs
**extras: **
Triceps:
cable extension
Bicep:
Cable row
Finished it with lower chest wo
(haven't done this lately coz of the chest dips)
Decline SM press
2x20 77lbs
1x7 121 lbs
1x6 121 lbs
1x20 77lbs bawas bigat para ma max
(Masarap sa pakiramdam pumutok chest at arms hahaha di kumasya ang barong ko hirap ako isuot ayaw talaga pumasok, di ko na pinilit baka ma punit, I have to wear my wet shirt back to our floor, buti pag akyat ko stairwell floor na naming agad hahaha)
@t4g4y said:
dumating na si MP Combat 100% whey sana maka tulong hehe
flavor sir? haha maganda yan kasi walang masyadong filler. 25g protein/31g per scoop nasa 20% lang yung extra ingredients. tapos parang may 5g pa ata na digestive enzymes so parang 1g lang yung filler nya.
Chocolate sir last time na binili ko protein powder ng MP Combat, hindi whey kaya malalaman hehe. Na timpla din, hindi sya kasing tamis ng protein powder ng MP
dito sa may part na to (fibula) masakit eh, ewan ko, kinalawang na yata ako since tagal ko din di natakbo since nag buhat ako hehe. yoko din naman mag pabebe treadmill sa gym, gusto ko takbo talaga sa kalsada kasi iba ang tama dun eh
Comments
May 3, 2017
Wednesday
Chest Day/Tricep
15 minute warm up/stretching
Intra wo drink scivation BCAAs orange
Ang hirap, para akong kinalawang, iba ang pakiramdam pag matagal tagal di nakapag buhat, feeling mo lahat ng joints apektado.
Flat BP
Incline DB press
Cable crossover
Cable Flyes
Done
May 8, 2017
Monday
Chest/triceps/biceps day
Warm up: 5 minutes
Intra wo drink scivation Xtend BCAAs orange flavor
**Warm up set **
- SM flat bench press 3x20 55lbs, 66lbs, 66lbs
Working set:
- SM flat bench press 3x10 88lbs
- Inclined db 3x15
-Cable crossover 3x30 flys
Triceps:
Superset:
-Bench dips
-Cable extension
-Triceps push down
- Inclined db 3x12
Done
Lunch: 1/2 half roast chicken + a cup of broccoli
May 9, 2017
Tuesday
Warm up: 5 minutes
Intra wo drink scivation Xtend BCAAs orange flavor
**Warm up set **
BB Squat 3x8
Shoulders - back to front
Rear Delts
Superset:
Cable fly 4sx20
DB decline bench side raise 3sx20
Lateral heads
Superset:
Cable (swing out) 4x20
DB (light) side lat raise 4x20
Interior Delt:
DB mp press 4x20
Upright rows (wide grip) 4x20
extra:
finished with Incline SM bp (upper chest target) 3x20
May 11, 2017
Thursday
Duration
12:00-1:45 pm
Warm up: 5 minutes
Intra wo drink scivation Xtend BCAAs orange flavor
Back day
Deadlift
3x10 66lbs
2x10 88lbs
1x10 132lbs
1x2 198lbs (broke my pr 176lbs) sarap pa sana more reps sa 198lbs kaso hirap wala belt grrrrr
Wide grip lat pull
1x12 80lbs
1x12 90lbs
3x10 120lbs
Seated cable row
1x12 80lbs
1x12 90lbs
3x10 100lbs
Kneeling Cable Pull Down (Lat Pull Down Progression)
3x20 20lbs, 30lbs, 40lbs each side
Face pull
3x20 88lbs
T-bar row
1x12 88lbs
3x12 132 lbs
**extras: **
Triceps:
Pushdown
wrapped it up with upper chest wo:
3x25 77lbs
2x12 121 lbs
Done
Bro yung 66lbs sa deadlift kasama ba weight ng bar dyan? Tska hindi ba parang awkward? Parang sobrang gaan...
nope, di kasama bar. Anyway warm up ko yan 30kg lang naman yan
besides almost isang buwan ako di nakapag DL kaya hinay hinya muna hehe
Nice! Lapit na maging member ng 200lbs club
hahaha idol! di ko pa kaya damihan reps sa bigat na yan kasi wala ako belt, may pumipitik kasi sa bandang balakang pag mabigat, so ayoko muna I risk hahaha
oks lang yan sir, hindi ka naman din nagmamadali eh.
try mo lang work mo DL mo 80-85% ng 1rm mo kada DL session mo for 2-3months. Panigurado easy rep na sayo yan pag nagtry ka ulit ng 1rm mo baka mahigitan mo pa lalo kasi beltless yan.
hehehe ok idol salamat sa tip. Sa next week naman ulit, mag ccarb load lang ako this weekend haha
30kg on both sides? Halimaw.
lol 30kg anong exercise paps?
May 16, 2017
Tuesday
Chest Day!
Duration
12:00-1:45 pm
Intra wo drink scivation Xtend BCAAs orange flavor
Back day
Deadlift
2x10 88lbs
1x8 154lbs
1x2 198lbs
1x2 220lbs
Wide grip lat pull
1x12 80lbs
1x12 90lbs
1x12 100lbs
2x8 120lbs
Seated cable row
1x12 80lbs
1x12 90lbs
2x10 100lbs
2x8 120lbs
Kneeling Cable Pull Down (Lat Pull Down Progression)
4x20 40lbs, 50lbs, 50lbs, 60lbs each side
T-bar row
1x8 88lbs
1x6 110lbs
1x4 132lbs
**extras: **
Triceps:
cable extension
Bicep:
Cable row
Finished it with lower chest wo
(haven't done this lately coz of the chest dips)
Decline SM press
2x20 77lbs
1x7 121 lbs
1x6 121 lbs
1x20 77lbs bawas bigat para ma max
(Masarap sa pakiramdam pumutok chest at arms hahaha di kumasya ang barong ko hirap ako isuot ayaw talaga pumasok, di ko na pinilit baka ma punit, I have to wear my wet shirt back to our floor, buti pag akyat ko stairwell floor na naming agad hahaha)
Done
yan na! sunod sunod nayan hehe
haha salamat idol, sana nga sir
Yung DL na binanggit mo.
hahaha 30kg lahat na yun hindi each side. yung warm up ko ba? haha
May 18, 2017 Thursday
Same Shoulder exercise (might change it next week)
Shoulders - back to front
Rear Delts
Superset:
Cable fly 4sx20
DB (light) set 1 decline bench side raise 1sx20
DB (heavier) set 2 x20
Lateral heads
Superset:
Cable (swing out) 4x20
DB (light) side lat raise 4x20
Interior Delt
SM MP 3x12
Cable upright rows 3x20
extras:
biceps cable row
biceps incline db row
triceps push down
triceps cable extension
Chest:
Incline DB press
Decline SM press
Done
dumating na si MP Combat 100% whey
sana maka tulong hehe
flavor sir? haha maganda yan kasi walang masyadong filler. 25g protein/31g per scoop nasa 20% lang yung extra ingredients. tapos parang may 5g pa ata na digestive enzymes so parang 1g lang yung filler nya.
Chocolate sir
last time na binili ko protein powder ng MP Combat, hindi whey kaya malalaman hehe. Na timpla din, hindi sya kasing tamis ng protein powder ng MP
Oo paps. Hehe.
pag Barbell paps counted lahat isama mo na siguro pag Olympic bar kasi medyo makapal yun eh at may bigat, kung Dumbbells naman syempre each side
May 19, 2017
Friday
**
Leg Day**
**
Squat**
44lbs 1x 12
66lbs 1x 10
110lbs 1x8, 1x6
Leg Press. 4 sets, 25 reps.
Lying Leg Curls. 4 sets, 25 reps.
extras
chest wo
incline sm press
decline sm press
flat bench db flyes
magkano kuha mo sir? plano ko mag palit ng whey. hehe
2,495 sir Lazada hehe
May 21, 2017 Sunday.
Nag pabebe cardio/jogging, sumakit ang paa hahaha
dito sa may part na to (fibula) masakit eh, ewan ko, kinalawang na yata ako since tagal ko din di natakbo since nag buhat ako hehe. yoko din naman mag pabebe treadmill sa gym, gusto ko takbo talaga sa kalsada kasi iba ang tama dun eh
May 22, 2017
Monday
International chest day!
warm up:
SM flat 35lbs 3x25
working set:
SM flat 103lbs 3x12
SM flat 147lbs 2x6
SM Incline 81lbs 3x25
SM decline 103lbs 3x12,10,8
flat DB flyes 20lbs 2x15
flat DB flyes 30lbs 1x15
Cable crossover high 88lbs 2x25
Cable crossover high 110lbs 1x25
Cable crossover mid lightweight 44lbs 3x30
extras
biceps DB curl 20lbs each arm 3x20, 15, 12
Triceps cable push down 80lbs 3x20, 15, 12
Done.
May 23, 2017
Tuesday
Back Day!
Duration
12:00-1:30 pm
Intra wo drink scivation Xtend BCAAs orange flavor
Deadlift
2x12 88lbs
1x12 132lbs
1x1 198lbs
1x1 220lbs
1x1 225lbs
Wide grip lat pull
1x12 80lbs
1x12 90lbs
1x12 100lbs
2x8 120lbs
Seated cable row
1x12 80lbs
1x12 90lbs
2x10 100lbs
2x8 120lbs
2x8 130lbs
Kneeling Cable Pull Down (Lat Pull Down Progression)
2x20 70lbs, each side
1x20 80lbs, each side
1x15 90lbs, each side
1x12 100lbs each side
extras:
Triceps:
Cable rope extension
Bicep:
seated incline bicep curl
done