mikol22
mikol22
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- mikol22
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Shoulder Annihilation ^_^ Overhead PRess Set 1: 70lbs x 10 Set 2 to 4: 80lbs x 8 Set 5: 50lbs x 15 DB Shoulder Press Set 1: 45lbs x 7 Set 2 to 3: 40lbs x 9 Set 4: 20lbs x 10 DB Side Lateral Raise 3 Set of 20lbs x 12 Upright Row 2 Set of 50lbs x …
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Back and Bicep Pull Ups BW for 40 reps - 4 to 5 reps i guess BB Row Set 1: 100lbs x 15 Set 2 to 4: 150lbs x 8 Set 5: 100lbs x 15 Close Grip Lat Pulldown 3 Set of 100lbs x 10 1 Set of 80lbs x 12 Cable Row 3 Set of 80lbs x 12 EZ BAr Bicep Curls 3…
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Chest and tricep DB Inclined Bench Set 1: 60lbs x 10 Set 2 and 3: 60lbs x 9 - bitin ng isang rep.dropset; 35lbs x 8 Declined DB Bench Press 3 Set of 50lbs x 12 DB Inclined Flyes 3 Set of 30lbs x 10 Close Grip Bench Set 1: 80lbs x 15 Set 2 to 4: …
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Leg Day Squat 3 Set of 230lbs x 5 1 Set of 160lbs x 10 Leg Press superset calf press 3 Set of 400lbs x 15 / 3 set of 400lbs x 15 followed by standing calf raise BW x 15 Stiffed Leg Deadlift 3 Set of 120lbs x 10 Abs Circuit Done...
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Oct 3 Saturday Upper Strength BB Flat Bench press superset BB Row 3 Set of 150lbs x 5 / 170lbs x 10 1 Set 130lbs x 8 / 150lbs x 12 Inclined DB BEnch supserset Close Grip Pulldown 3 Set of 60lbs x 8 / 100lbs x 10; last set drop set 1 Set of 40lbs …
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(Quote) wahaha tama sir Vinch, pakiramdam ko kahapon ngalay at parang matatae na ko mga last reps. try ko nga yan sir. 3 mejo heavy na 10 reps at 2 to 3 sets pa na light with 15 to 20 reps. inaalala ko lang kahapon baka umatake na naman ung pulika…
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(Quote) sa tingin mo sir need ko pa dagdagan ng sets? kase target ko jan is maka 3 set of 10 reps ako. cge sir vinch, itry ko dagdagan ung sets ko. kaso prang mahimatay na ko pag 15 reps lagi haha
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(Quote) sir san ba ofis mo tapos san ka nag gym? ako kase from Makati uuwi pa ko ng Cubao, uuwi pa muna sa bahay para magpalit, mag popoo hehe at take ng preworkout tapos punta sa suking gym malapit dto samin. out ako ng 4pm dito sa office, dating …
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Leg DAy Hypertrophy Front Squat 3 Set of 130lbs x 10 1 Set of 100lbs x 15 BB Standing Lunges 3 Set of 50lbs x 10 Leg Extension superset Lying Hamstring Curls 3 Set of 120lbs x 15 / 70lbs x 12 last sets 3 plates drop set Seated Calf Raise superse…
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Shoulder Annihilation Overhead Press Set 1: 80lbs x 8 Set 2 and 3: 90lbs x 7 DB Shoulder Press Set 1: 45lbs x 8 Set 2 and 3: 45lbs x 7 DB Side Lateral 3 Set of 25lbs x 10 Front Raise -EZ Bar superset DB Rear Delt Flyes 3 SEt of 50lbs x 10 / 2…
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Sept 29 Upper Hypertrophy Inclined BB Bench superset DB Row Set 1: 120lbs x 7 / 70lbs x 10 Set 2: 120lbs x 7 / 80lbs x 10 Set 3: 100lbs x 10 / 80lbs x 10 DB Incline Flyes superset Lat Pulldown Close Grip 3 Set: 30lbs x 10 / 100lbs x 12 Dips supe…
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Sept 26 Leg Day 3 Set of 230lbs x 5 Sumo Deadlift 3 Set of 200lbs x 5 Leg press 3 Set of 400lbs x 15 Calf Press 3 Set of 400lbs x 15 Standing CAlf Raise 4 Set of 230lbs x 15 Stifed Leg Deadlift 3 Set of 100lbs x 12 ABS Circuit Done.
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Shoulder Annihilation Overhead Press 3 Set of 80lbs x 8 - di ko alam ung weight ng bar na gamit ko pero mas mabigat sya Seated Shoulder Press - sa overhead press pa lang mejo masakit na ung left front shoulder ko.... 3 Set of 45lbs x 7 DB Side La…
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di nakapag gym.nasira kase PC sa bahay, pinalitan ko pa ng bagong power supply. bawi na lng mamaya.mag shoulder workout ako.sa Saturday na ako mag Lower Strength. may pasok din ng Friday kase nandito sina bossing sa office :)
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nakakainggit ung mid section ni sir V haha... nakaka motivate naman :D
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(Quote) salamat sir V. tama ka sir, kelangan din nga ng work capacity. masyado ako nakafocus sa weigh, rep range and hypertrophy and feeling ko parang kahit anong program eh may hinahanap pa din ako, feeling bored. eto nga at nagtry ako subukan ung…
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(Quote) ang sarap nga sir BAne ng feeling haha parang gusto ko na umayaw dun sa mga last exercise haha.nakakapaiyak bwahaha!!! pero focus lang, ayun halos mahimatay sa pagod at hingal haha.
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Sept 22 Modified Upper BB Flat Bench Press 3 Set of 150lbs x 5 - mukang nakatulong ung rest days ko, mejo mabilis ko na nabench ung weight na to. 3 set lang ako kase andun ung malaki samin, chest day din sya eh. baka mainip sakin hehe Inclined DB…
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(Quote) ayus ung Uppper workout mo sir Bane. ako din mamaya Upper eh.itry ko din mag superset ng chest and back :)
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Sept 19 Lower Hypertrophy Front Squat 4 SEt of 120lbs x 10 BB Lunges 3 Set of 50lbs x 10 Leg Extension 3 Set of 125lbs x 15 Hamstring Curls 3 Set of 75lbs x 10 Standing Calf Raise 4 Set of 230lbs x 15 ABS Done... Sunday - tinamad na din ako…
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(Quote) mukang tama nga hinala mo sir, kulang ako sa potassium.kase hydrated naman ako eh.malakas ako uminom. di na kase ako nakakain ng saging din. bili nga ako mamaya ng isang piling na saging sa palengke hehe...
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dahil nagkulangan ako sa shoulder ko last upper hypertrophy ko, and namiss ko ang bodybuilding style, shoulder annihilation ako kagabi hehe Overhead Press 3 Set of 80lbs x 8 DB Shoulder Press - Seated 3 Set of 45lbs x 7; dropset 20lbs x 10 DB Si…
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Upper Hypertrophy Inclined BB Bench Set 1: 120lbs x 7 Set 2: 110lbs x 8 Set 3 and 4: 100lbs x 10 ramdam ko parang may kakaiba sa lifts ko ngayon. dito pa lang prang humina ako..di kaya dahil naubos na creatine ko? 2 days na ko di nag intake dahil…
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(Quote) sabi na nga ba at yan ung routine mo.so 5 days ka nag gym nyan, Monday to Friday. ung upper lower ko kase parang may hinahanap pa din ako, namimiss ko ung bodybuilding style ng chest, shoulder and back. check ko nga din journal ulit ni sir…
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(Quote) haha..sanayan lang sir Bane. pansin mo mejo binaba ko ung weights sa deadlift, ibuild up ko muna ulit ung strength ko sa routine na to hehe.. ay sir bane, chineck ko ung routine mo sa journal mo. correct me if mali ako :) Upper Legs Should…
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Lower Str Squat 4 Set of 220lbs x 5 Deadlift 3 Set of 270lbs x 5 Leg press 3 Set of 425lbs x 15 Calf Press 3 Set of 425lbs x 15 Hamstring Curl 3 Set of 75lbs x 10 SEated Calf RAise 4 Set of 120lbs x 15 Done... nakalimutan ko na mag abs at st…
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(Quote) haha...kaya ko siguro ung mejo maliit sakin pero if ung malaki samin baka ako pa ang irack nun sa dumbell rack haha... sir small pa hijack na din ng journal mo :) may nagbuhat minsan samin tapos aksidente na nabagsak ung dumbell, sympre a…
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(Quote) haha astig mo nyan sir Bane. wish ko lang kaya ko magparinig :D madalas naman mga ganyan ung bago sa gym dto samin pero matagal na din nagbubuhat.ako kase pag ganyan pinapakita ko na sinusoli ko ung dumbell after ng set ko. ayun may nahahaw…
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(Quote) haha.same din dito samin. minsan dadating ka sa gym tpos mkita mo ung bench eh bumabaha ng dumbell sa sahig :) makikiraan ka na lng dun sa mga nakakakalat :)
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(Quote) isang scoop nung una. ngayon isang full scoop (ung umaapaw). ok naman tama.lasang gamot nga lang hehe