autumndylan
autumndylan
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- autumndylan
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Ganun pa din bro eh.umaatake kasi gout ko di ako makaderecho ng buhat. Im trying to stay on my program til december.then january mag modified 5x5 ako. :) @scorched
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Day 106 : Nov. 4, 2015 Shoulders / Arms Shoulder Press 4x12/10/10/8 30/35/40/50lbs + last set drop set 10x30lbs Side lateral raise (seated) + Front raise 3x10 + 3x10 20lbs per arm Barbell curl 4x12/10/10/8 40/50/50/60lbs + last set drop set 10x…
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Day 105 : Oct. 31, 2015 Back / Traps Sumo Deadlift 4x10/8/6/4 140/160/180/200lbs + last set drop set 10x100lbs Pull up 3x8 Body weight Lat pulldown (wide) 4x12/10/8/6 70/80/90/110lbs + last set drop set 10x60lbs Rear delt raise + Standing Pull…
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Mag shorts ka lang.kung pwede nga lang mag boxer eh hehe.oo masarap mag squat basta proper for and execution.
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yes sir mas malaki improvement ko nung nag squats ako.
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Day 104 : Oct. 30, 2015 Chest / Abs Bench Press 4x10/8/6/4 110/125/135/150lbs + last set drop set 10x100lbs Dips 3x10 Body weight Inclined Dumbell Press 4x10/10/10/7 40/40/40/50lbs per arm + last set drop set 10x35lbs per arm Inclined Flys + P…
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Day 103 : Oct. 28, 2015 Legs Squats 4x10/8/6/4 120/140/150/165lbs + last set drop set 10x100lbs Lunges 3x10 alternate 20lbs Leg extensions 12/10/8/8 30/40/50/60lbs Seated Calf raise 3x15 100lbs Leg Press Calf raise + Leg Press (tiptoe) 3x15 + …
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Day 102 : Oct. 26, 2015 Shoulder / Traps Overhead Press 4x10/8/7/5 50/60/70/80lbs + last set drop set 10x40lbs Side Lateral raise (seated) 3x12/10/8 15/20/25lbs per arm Arnold Press 4x12/10/10/8 20/25/30/35lbs Upright row 3x12/10/8 40/50/60lbs…
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Day 101 : Oct. 25, 2015 Back / Biceps Bent-over row 4x10/8/8/4 80/90/100/120lbs + last set drop set 10x70lbs Chin ups 3x8 Body weight Lat pulldown (close grip) 4x12/10/8/8 70/80/90/100lbs +last set drop set 10x60lbs 1 arm Dumbell row + Low Row…
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Day 100 : Oct. 22, 2015 Chest / Triceps Flat Dumbell Bench Press 4x10/8/8/4 40/50/55/65lbs per arm + last set drop set 10x40lbs Dips 3x10 Body weight Inclined Bench Press 4x12/10/8/6 80/90/100/110lbs + last set drop set 10x70lbs Cable crossover…
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Workouts from Oct. 13 - 19, 2015 Chest / Abs Bench Press 4x10/8/6/4 110/120/130/140lbs + last set drop sets 8x100lbs 10x70lbs Dips + Pushups 3x10 + 3x10 Inclined Dumbell Press 4x10/10/9/8 40lbs per arm Cable Crossover 3x12 30lbs per arm Hangin…
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1 week off due gout aftershock and LBM Zzz This week I came back to the grind. And i have decided that I will put everything I did this week as my base. (Meaning my weakest lifts) and will try to improve strength for 3 months. They say " if …
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Day 99 : October 5, 2015 Shoulders / Arms Shoulder Press 4x15/12/10/8 30/35/40/50lbs per arm + last set drop sets 8x40lbs / 10x30lbs per arm Side lateral raise + Front raise ( alternate ) 4x12 + 4x10 20lbs per arm Barbell Curls 4x15/12/10/8 30/4…
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Nag start din ako sa 5x5. Try adding body weight. Kung may big 3 ang bodybuilding ( Squat, Deadlift, BenchPress), May big 3 din ang body weight : which are Push ups, Pull ups, and Dips. Malaking tulong yan para ma reach ang goals mo, bulk man or c…
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Thanks @mehdi_blue. Good yes goodluck din bro stay consistent. Im still on the trial and error stage pero dadating din tayo sa goal natin.hehe.
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Day 98 : Oct. 3, 2015 Back Pull ups 4x8 Body weight Deadlift 4x10/8/6/4 120/140/160/180lbs +last set drop set 10x100lbs Lat pulldown ( supinated ) 3x12/10/8 80/90/100lbs +last set drop set 10x50lbs Cable Pullover + Low Row 4x12 + 4x12 70lbs 70l…
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Day 97 : Oct. 1, 2015 Chest / Abs Dips 4x10 Body weight Flat Dumbell Press 3x12/10/10 40/50/50lbs per arm Bench Press 4x12/10/6/8 110/120/120/120lbs + drop set 3rd 4th set 10x70lbs Inclined Flye + Pushups 4x10 + 4x10 20/20/25/25lbs per arm Bod…
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Day 96 : Sept. 28, 2015 Shoulders / Traps Overhead Press 4x10/10/10/6 40/50/60/70lbs + last set drop set 10x40lbs Side lateral raise ( seated ) 4x12 15/20/20/20lbs per arm + last set drop sets 10x15lbs per arm 10x10lbs per arm Front raise 4x10 1…
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Day 95 : Sept. 25, 2015 Legs Squats 5x8/8/6/6/4 120/130/140/150/160lbs Leg extensions 4x10 70lbs Seated Calf raise 4x12 100lbs Alternating Lunges 3x10 per leg 25lbs per arm
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Day 94 : Sept. 23, 2015 Back / Biceps Bent-over row 4x12/12/10/8 70/80/90/100lbs +last set drop set 8x70lbs Lat pulldown ( wide grip ) 4x12/10/10/8 70/80/80/90lbs +last set drop set 10x50lbs Rear delt raise 3x10 15lbs per arm Chin ups 3x8/5/5 …
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Day 93 : Sept. 21, 2015 Chest / Triceps Inclined Bench Press 4x12/12/10/10 80/90/100/110lbs +last set drop set 15x70lbs Dips 3x8 Body weight Flat Dumbell Press 4x12/10/10/8 35/40/40/50lbs per arm + last set drop set 10x25lbs per arm Cable Cros…
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Day 92 : Sept. 9, 2015 Chest / Calves Bench Press 4x10/10/10/6 110/120/130/160lbs +last set drop sets 5x100lbs/7x90lbs/15x70lbs Inclined dumbell Press 4x10 30/35/40/40lbs per arm Cable Crossover 4x10 30/40/50/30lbs per arm (i have good form wit…
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Day 91 : Sept. 7, 2015 Legs / Abs Front Squat 4x12/10/10/9 70/100/120/140lbs Leg Press 4x12 200lbs Stiff leg Deadlift 3x10 40lbs per arm Barbell Calf raise 3x15 100lbs 1 Leg Calf raise 3x15 40lbs per leg Leg raise to Hip thrust 3x15 Declined…
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Day 90 : Sept. 04, 2015 Shoulders / Traps Shoulder Press 4x12 30/30/35/35lbs per arm + last set rest pause 5x35lbs per arm Side Lateral Raise 4x12 15lbs per arm + last set rest pause 5x15lbs per arm Front Plate Raise 3x10 35lbs Dumbell Shrugs …
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Day 89 : Sept. 02, 2015 Back / Biceps / Abs Lat Pulldown 4x12 70/70/80/80lbs + last set rest pause 5x80lbs Bent-over row 4x12 70lbs + last set rest pause 5x70lbs Standing Cable Pullover 3x12 80lbs Inclined Dumbell curls 4x12 20lbs per arm Ham…
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Thanks @archangelwin for reminding me.
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Day 88 : August 31, 2015 Chest / Triceps / Calves Inclined Bench Press 4x12 80/90/90/90lbs + last set rest pause 5x90lbs Flat Dumbell Press 4x12 40/40/50/50lbs per arm Dips 4x8/8/7/7 Body weight Inclined Flyes 3x12 20lbs per arm + last set rest…
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Day 87 : Phase 3 : August 27, 2015 Shoulders / Traps / Calves Shoulder Press 4x10 35/40/40/40lbs per arm + last set rest pause 5x40lbs per arm Side Lateral raise 4x12 15lbs per arm + last set rest pause 5x15lbs per arm Front raise 3x10 15lbs per…
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Day 86 : Phase 3 : August 26, 2015 Back / Biceps / Abs 1 arm Dumbell row 4x10 50/50/55/55lbs per arm Lat Pulldown (wide grip strict form) 4x10 70lbs Standing Cable Pullover 3x10 70lbs Bent-over rows 3x10 70lbs Barbell curl 4x10 40lbs Preacher…
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Day 85 : Phase 3 : August 24, 2015 Chest / Delts Flat Dumbell Press 4x8 50lbs per arm Inclined Dumbell Press 4x12/10/8/8 35/40/50/50lbs per arm Dips 4x10 Body weight Side Lateral raise + Front raise (alternate) 4x10 + 4x10 20lbs per arm Zzz la…