Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
yep! try ko lang, baka mag work , dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
yep! try ko lang, baka mag work , dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Binili ko yung Lite vesion which is 1$/50php, ang full vesion is i think mga 2k.
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Binili ko yung Lite vesion which is 1$/50php, ang full vesion is i think mga 2k.
Haha yan din ung binili ko mahal na kasi ung full version eh, mahahalata mo na prang medyo liliit ung arms mo kasi focus sya sa fast twitch muscle fiber but andun naman ung strength
Haha yan din ung binili ko mahal na kasi ung full version eh, mahahalata mo na prang medyo liliit ung arms mo kasi focus sya sa fast twitch muscle fiber but andun naman ung strength
by the way, wala ka pang Personal Journal, gawa ka na!
I'ts supposed to be my WO B dahil mag long weekend nanaman, kaso tinambakan ng upoan ang Gym at may "Gym not available" nanaman na notice sa pintuan. Kasi sa kabilang room may interview ang abs-cbn, kung minamalas ka naman oh. BUSET!!! hehehe
hahaha siguro sir, tatlo kasi kami gumagamit pero mga ka tropa ko naman kaya siguro may kaunting pressure sa time haha. next time ayaw ko na pa pressure I will take my time hahaha. Sabi ko nga baka na punta lahat sa BP ang lakas at wala na natira para sa military press haha
@t4g4y said:
hahaha siguro sir, tatlo kasi kami gumagamit pero mga ka tropa ko naman kaya siguro may kaunting pressure sa time haha. next time ayaw ko na pa pressure I will take my time hahaha. Sabi ko nga baka na punta lahat sa BP ang lakas at wala na natira para sa military press haha
Comments
hahaha di ako sigurado paps eh basta pull up lang medyo wide eh haha. Next time mag pa video ako tignan ko kung tama pinagagawa ko hehehe
August 16, 2017
Workout A (fasted - IF)
5 minute warm up
Bench press
warm up set: 40kg 12 reps
4 working set
set1, set 2 = 50kg/60kg 12 reps
set3, set4 = 70kg 5 reps
Military press
30kg 2 sets of 12/10 reps
Overhead press
DB 17kg each 8 reps
Triceps pushdown
50kg/54kg/58 - 3 sets of 10/8/3 reps
Triceps dips
bw 2 x 12,10
3supersets of 15-20 reps
3xdouble crunches+dumbbel/2x ab roller bw
SM machine Calf raises 3 sets 15-20 reps 30kg
Done!
August 17, 2017
Rest Day
August 18, 2017
Friday
Workout B
Deadlift
Warm up set 40kgx12
4 sets of 4-12 reps
50kgx12/60kgx12//70kgx8/80kgx8
Pull-ups
3 x 7 reps (mixed pull up and chin ups)
Barbell row
3 sets of 8 reps 30kg
Dumbbell curl
3 sets of 8 reps 17kg each
Abs (superset two exercises) -
3supersets of 15-20 reps
3xdouble crunches+dumbbel/2x ab roller bw
SM machine Calf raises 3 sets 15-20 reps 30kg
My Gym buddies
Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
yep! try ko lang, baka mag work
, dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha
Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Binili ko yung Lite vesion which is 1$/50php, ang full vesion is i think mga 2k.
August 21, 2017
Sunday.
Done sprinting/running
woke up at 6:30 am, warm up/stretching at 6:45, run/sprint at 7:00, done by 7:15
@PainKiller I'm sorry, i was wrong about this. let me correct it, WO B Monday/Deadlift, WO B Friday/Squat. That's how it's suppose to be.
Haha yan din ung binili ko mahal na kasi ung full version eh, mahahalata mo na prang medyo liliit ung arms mo kasi focus sya sa fast twitch muscle fiber but andun naman ung strength
by the way, wala ka pang Personal Journal, gawa ka na!
August 22, 2017
Tuesday
Workout A (fasted WO)
5 minute warm up
Bench press
4sets
working set1 and 2: 50kg/60kg 12 reps
working set 3 and 4: 70kg 4 reps
Overhead press
DB 17kg each, 3 sets of 12/12/10 reps
Triceps pushdown
50kg/54kg/54kg - 3 sets of /10/7 reps
Abs (superset two exercises)
3 sets supersets
Cable crunch x 15 54kg
Ab roller x 10 bw
Calves
Smith machine standing calf raise
3 sets of 20 reps
Done!
August 23, 2017
Wednesday
It's suppose to be my rest day, pero binawi ko ang Monday since Holiday at di ako nakapag gym.
Workout B (fasted WO)
Deadlift
12x12x3x3 = 70kg/80kg//100kg/100kg
Chin-ups
3sx8,7,6
Dumbbell curl
3 sets of 8 reps 17kg each
Abs (superset two exercises) -
2xdouble crunches+dumbbel/2x ab roller bw
Done
August 24, 2017
Thursday
REST DAY!
August 25, 2017
Friday
Workout A (fasted WO)
nakalimutan ko I log agad lol
August 28, 2017
Monday Holiday
6:30 am-700am
Run/Sprint 30mins
done
August 30, 2017
Wednesday
Workout A (fasted WO)
Bench press
warm-up set
30kgx12, 40kgx12
working set
4sets
working 60kgx12,70kgx4/70kgx4/70kgx4
Military press
BB 30kg , 3 sets of 8/8/8 reps
Triceps pushdown
54kg - 2 sets of 10/8 reps
weighted triceps dips 10kg x20
parallel bar triceps dips bw x 8
Abs (superset two exercises)
3 sets supersets
double crunch + dumbell
Ab roller x 10 bw
Calves
Smith machine standing calf raise
3 sets of 20 reps
at some point may decline talaga ng strength, lalo na sa bb bench press at triceps exercise
Done!
August 31, 2017
Thursday!
I'ts supposed to be my WO B dahil mag long weekend nanaman, kaso tinambakan ng upoan ang Gym at may "Gym not available" nanaman na notice sa pintuan. Kasi sa kabilang room may interview ang abs-cbn, kung minamalas ka naman oh. BUSET!!! hehehe
wahahaha mahal TF ko lol hahaha
September 4, 2017
Monday
Workout B (fasted WO)
Deadlift
warm up set 30kg
for comparison only
Previous workout: 12x12x3x3 = 70kg/80kg//100kg/100kg
Today : 12x12x12x3 = 50kg/60kg/70kg/105kg
sh*t di ko na dala previous record ko kaya dapat nag start na ako sa 70kg pffft weak!!
pull-ups
3sx4 lol hirap
Dumbbell curl
3 sets of 8 reps 17kg each
Abs (superset two exercises) -
2xdouble crunches+dumbbel/2x ab roller bw
done
September 6, 2017
Wednesday
Workout A (fasted WO)
Bench press
warm-up set
30kgx12
working set
4sets
working 60kgx12,70kgx4/70kgx4/75kgx4
Military press
before: BB 30kg , 3 sets of 8/8/8 reps
now BB 30kg , 3 sets of 7/7/4 reps medyo exhausted ako dito ewan ko kung bakit
Triceps pushdown
54kg - 2 sets of 8/8 reps
rpt 58kgx3, 54kgx 2, 50kgx2
Abs (superset two exercises)
3 sets supersets
Hanging knee raises x15
Ab roller x 12 bw
Calves
Smith machine standing calf raise
3 sets of 20 reps
Done!
September 7, 2017
Thursday
REST DAY
Lakas na sir!
Baka napaikli pahinga mo para dun sa last set.
hahaha siguro sir, tatlo kasi kami gumagamit pero mga ka tropa ko naman kaya siguro may kaunting pressure sa time haha. next time ayaw ko na pa pressure I will take my time hahaha. Sabi ko nga baka na punta lahat sa BP ang lakas at wala na natira para sa military press haha
baka nga hehe....lakas na nga bench eh
September 8, 2017
Friday
Workout B (fasted WO)
Squat
warm up 30kg x12
60kgx8/70kgx5/70kgx5/75kgx4
pull-ups 3 sets x 4 lol hirap!!
Barbell row - 3 sets x 10 reps 30kg
Dumbbell curl - 3 sets x 8 reps 13kg each
Abs (superset two exercises)
3 sets supersets
Hanging leg raises x 20,15,10
Ab roller x 12 bw
Pa form check sir @dimzon03 tatlong video eto hehehe
Form check #1 @70kg
Form check #2 @70kg
Form check #3 @75kg
