Hmmm... there's no telling until you try it yourself, though sa case ko, normally i stick w/ the same poundage sa DBs for 2-3 weeks, I just keep adding reps to it, if i can make around 10-15 reps out of a certain weight im pretty sure i can make 8 reps of the next db poundage already.
lol good news sabi nung mayari nung gym may pinagbago na daw katawan ko hehe natuwa tuloy ako sulit din pala kahit papano mga nagagastos ko imbis na ipangbili ng bagong tshirt pagkain nalang pang diet hehe
Comments
lapad mo skillz!
Chinups 1 x 10, x 1 8, x 1 6
1 arm db row - 70lbs x 8 x 3
barbell bent over rows - 90lbs x 8 x 2
T-Bar Row - 90lbs x 3
Biceps
dumbell concentration curl
20lbs x 10 x 3
Bicep curl (ez curl bar)
20lbs x 10 x 3 w/ cheats
CHEST/TRICEPS kanina
Flat DB Press
60lbs x 8 x 2
60lbs x 7 (lol fail, 8 reps dapat yan)
60lbs x 7 and a half (w/ spotter kakatakot eh)
Incline db press
45lbs x 8 x 3
Decline db press
40lbs x 8 x 3
pecdec
Triceps
cable rows 2 set
tanong::::
pagka ganyan ba stats ko sa flat bench, kaya ko na rin mag 70lbs x 6 reps?
DB Military press
40lbs x 10
50lbs x 8
50lbs x 7
40lbs x 10
db front raise
20lbs x 10 x 4
bent over lateral raise
20lbs x 10 x 4
upright rows
50lbs x 10
60lbs x 10 x 3
dumbell shrugs
80lbs(each hand) x 10 x 4
Back day ngaun lol kulang tulog ko
chinups
6 x 3
1 arm db row
70lbs x 10 x 3
tbar row
100lbs x 10 x 2
120lbs x 10 x 1
80lbs x 10
lateral pull down
100 x 10
110 x 10
120x 10
BICEPS
bicep curl
50lbs x 10 x 2
db concentration curl
15lbs x 10 x 2
lol good news sabi nung mayari nung gym may pinagbago na daw katawan ko hehe natuwa tuloy ako sulit din pala kahit papano mga nagagastos ko imbis na ipangbili ng bagong tshirt pagkain nalang pang diet hehe
Godd Job Brah!
Chest and Triceps
Flat DB Press
70lbs(each hand) x 5 and a half (kulang pa ko sa stability)
60lbs x 8 x 3
Incline DB Press
40lbs x 8 x 3
Declined bench press
100lbs x 7
80lbs x 8
taena sakit sa shoulder ng pinaggagawa ko amf
tricep pushdown
80lbs x 8
90lbs x 8
100lbs x 10
cable tricep extension
60lbs x 10 x 3
yeahhh sarap sa triceps, post ako ng pic ko sa june
FLAT DB PRESS - 70lbs(each hand) x 6 x 4
Incline DB Press - 50lbs x 8
Incline Bench Press - 80lbs x 8 x 3
Pecdec
Bicep Curl - 70lbs x 8, 70lbs x 6 x 2 (focus on negatives)
Bicep db concentration curl - 20lbs x 10 x 3
Shoulder kanina
Military Press - 100lbs x 5 x 3 , 100lbs x 4(fail lol), 80lbs x 10
Front lateral raise - 20lbs x 10 x 3
bent over lateral raise - 20lbs x 10 x 3
front shrugs - 100lbs x 10, 200 lbs x 10 x 2
behind the back shrugs - 100lbs x 10 x 3
partida last week pa naubos creatine ko nyahahahaha
DEADLIFT - 200lbs x 5, 220lbs x 3(dumulas bigla grip ko), 200lbs x 6
Chin ups - 8 x 2, 6 x 1
1 ARM DB ROW - 70lbs x 8 x 4
T-Bar Row - 40lbs x 10, 80lbs x 10, 100lbs x 10 x 2
Lateral pulldown - 80lbs x 10, 100lbs x 10 x 2, 120lbs x 6(failure)
CLOSE GRIP BENCH PRESS - 100lbs x 10 x 3, x 8 , pota muntik pa ko madisgrasya kanina dito dumulas bigla sa kamay ko nung ibabalik ko na
Tricep pushdown - 80lbs x 10 x 2, 100lbs x 10 x 2
wala na akong supplement aww T_T
mejo last set na kc ung close grip to tas mejo basa na ung gloves ko sa pawis
uu nga naman kuya bards sponsoran mo na kami ni sir ds ng chalk para iwas disgrasya nyahahahahha
BBmilitary press - 100lbs x 8 x 2, 100lbs x 6,
DB military press - 50lbs(each hand) x 5, 40lbs x 5
alternating db front raise - 20lbs x 10 x 4
bent over lateral raise - 20lbs(each hand) x 10 x 4
bb shrugs front - 100lbs x 10, 200lbs x 10 x 3
bb shrugs back - 100lbs x 10, 150lbs x 10 x 3
CHEST & BICEPs day ngaun
Incline DB Press - 60lbs x 8 x 2 , 60lbs x 7
Flat DB Press - 60lbs x 8, 60lbs x 6(fail), 50lbs x8, x 6
Decline DB Press - 50lbs x 8 x 3
pecdec
bicep curl - 70lbs x 10 x 3, 60lbs x 10
concentration db curl - 20lbs x 10 x 4
yeahhhhh
current measurements
Biceps - 14.5 pag steady, 16 pag naka flex
Chest - 39"
Waistline - 37" nyahahahahaha
si DS meron na yan.. hehehe! mga sinuwerte yun nung 1st GWO. tignan natin next time kung may uuwi from CA.
June 2012
^gujab! slim ka na bro.
ung parang katulad d2 sa video oh, ung sa left shoulder ko ung sumasakit pagka ni ro rotateaw mga sir, pag nirorotate ko ung shoulder ko may masakit
ung parang katulad d2 sa video oh, ung sa left shoulder ko ung sumasakit pagka ni ro rotate
chest-biceps day
inclined DB press - 20,25,30lbs x 8
decline db press - 30lbs x 8 x 3
flat bench press - 60lbs x 10, x 10, x 8
pecdec - 10 reps 3 sets
bicep curl - 30lbs x 10, 40lbs x 10 x 2
dumbell curl - 15lbs x 10 x 3