panotski
panotski
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demihuman!!! inclined 100KG wish ko ako rin...
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wooahh!! lakas mo bro...100KG x 12 BP...
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Press day.. @pajo proj2 Rest pause 15sec on the last set..( to failure ) BP 130lbs x 15 x 4 Inclined DB Press 40's x 15 x 3 Cable Xover 40's x 15 x 3 Tri's Tris Pressdown 90lbs x 15 x 4 Close Grip BP 80lbs x 15 x 3 KickBacks 20lbs x 15 x 3
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tigil na sir...high reps 1st week then bawas reps add weight sa mga sussunod na week til 4th week 5reps PR....... di na boring ^_^
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Shoulder WO.. 9-10pm Warmup as usual Worksets ( Drop set at the end ) DB Shoulder press 55's x 5 x 3 55's x 7 then 2 drop sets Cable Upright Row 90lbs x 6 x 3 50lbs to failure Side Lateral 30's x 6 x 3 Rear Lateral 20's x 6 x 3 lols DB Shrug…
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Chest Monday @ Proj 2 Pajo Gym 6-9-2014 Warmup, warmup and warm up Drop set on last set BP 170lbs x 5 x 4 ( happy not assisted ) 150lbs x 5 drop set 120lbs x 5 drop set Inclined DB Press 55's x 7 x 3 35's x 8 drop set Flat Dumbbell Flyes 45'…
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Shoulder WO.. non-PR 9:15pm -10pm Warmup as usual Worksets ( rest pause at the end ) DB Shoulder press 40's x 11 x 4 Cable Upright Row 50's x 11 x 3 Side Lateral 25's x 11 x 3 Rear Lateral 15's x 11 x 3 lols Shrugs 155lbs x 10 x 3 Cable Fr…
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update ng inuugat na journal ^_^ Chest Monday @ Proj 2 Pajo Gym 5-26-2014 Warmup, warmup and warm up All last set rest pause to failure BP 145lbs x 11 x 4 Inclined DB Press 45's x 11 x 3 Flat Dumbbell Flyes 40's x 11 x 3 Cable X-over 50's x 1…
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im no expert.. but try to watch this: http://www.youtube.com/watch?v=zoZWgTrZLd8 or http://www.youtube.com/watch?v=G8x-Te2J8Ao it helped me a lot.. ... iwas caving in na lang padi.. then EXPLODE!! tipong pag baba...tapos angat ..BOOM!! \m/
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Push day @ Proj 2 Pajo st.. 9:00-10:00pm ( last night ) Stretching 5mins BP WU 75lbs x 5 95lbs x 5 110lbs x 3 Worksets 125lbs x 5 145lbs x 5 165lbs x 12 rest 20sec 165lbs x 6 lols Assistance DB benchpress 55lbs x 10 x 3 Inclined DB press 55lbs x…
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Legs!! same Warmup same Worksets Squat 255lbs x 8 = PR Same Assist. Uwi..hilo..
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OHP day @ Pajo St. nothing fancy..parang PC..nag hang sa 130lbs .. times 3 pa...lols bawi na lang next time...
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so far mas kumportable ako sa 531 routine...complete template naman sya..and focus sya sa 1 body part per session.. Free to try...hehehehe... lalo na kung heavy DL ... mas ma focus mo sya.. fresh ka pa sa start ng lift...and kagandahan may deload …
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push /press movements sakit talaga sa bangs.. lalo na sa OHP ..tambay parin ako sa 130lbs x 5 spotted pa.... Try this : http://www.strstd.com/ same exercise , different approach.... mas madali matapos..mas nakakaboost...
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ang lakas mong tao ka...sana ganyan din BP ko...lols
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(Quote) may ilang beses ako kumain 10 egg whites in 1 meal.. kakaumay...tubig panulak na lang..
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DL day Kanina @ pajo St. proj 2 stretching 5mins ( Sumo ) after 2 weeks off WU 135lbs x 5 170lbs x 5 205lbs x 3 Worksets 240lbs x 3 275lbs x 3 310lbs x 3 x 2 Frustrated , unable to hit 310lbs x 5... nakakahilo sa init... Bi's Dumbbell Curls …
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DL grip problem? GYM CHALK ...FTW...
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Sir super effective naman po ang 6 months? hehe pano kaya kelangan ba ma feel or meron talagang require para magbago na ng routine? [/quote] I can say na naramdaman ko sa sarili ko na lumakas ako. Sabi ko nga before maka hit lang ako ng 200lbs sa …
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nung nagstart ka ng SL 5x5, ano starting wt mo sa lahat ng lift? diba usually 45lbs lang then increment of 5 sa OHP,BP and Squat? then 10 sa DL? masyadong naiwan yung mga push movements.. nag hit ka na ba ng plateau agad ? grabe yung squat stats mo …
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Push day @ Proj 2 Pajo st.. 9:05-10:00pm ( last night ) Stretching 5mins BP WU 75lbs x 5 95lbs x 5 110lbs x 3 Worksets 140lbs x 5 160lbs x 3 180lbs x 5 x 2 ( PR ) ... sana maka 200lbs soon. Assistance BP 120lbs x 10 x 4 Inclined DB press 55/55 …
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(Quote) panalo to sir rot.. pansin nyo rin pala yan... minsan kasi yung ibang comments hindi na basta opinion eh...minsan bastos na talaga..
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i did 5x5 routine for 6 months, solid program lalo na sa beginners. ..wag ka lang ma frustrate sa mga time na hindi mo mabuhat yung dapat mong buhatin on that day. For sure sa mga susunod na workout mo makukuha mo din sya. May mga set na malakas ka…
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Leg Day @ Proj 2 Pajo st.. 8:30pm - 10pm Stretching 5 mins Squat ( low bar ) WU 105lbs x 5 135lbs x 5 160lbs x 3 Worksets 200lbs x 5 230lbs x 3 255lbs x 5 - Assistance Squat 150lbs x 10 x 2 Leg press 300lbs x 10 x 3 Leg Ext. 100lbs x 10 x 3 So…
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lakas naman mag legs... vertical leap naman jan..
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@sir popoy Puso na lang talaga....mas mahirap nga para sakin kasi ang tangkad ko pa...yung diameter ng plates samin di gaano kalakihan..kaya mahirap.. iniisip ko kada reps...kaya ko pa... and wala rin po akong conditioning katulad ng sinasabi sa p…
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Push day @ Proj 2 Pajo st.. 8:30-9:45pm Stretching 5mins BP WU 75lbs x 5 95lbs x 5 110lbs x 3 Worksets 130lbs x 3 150lbs x 3 170lbs x 8 Assistance BP 120lbs x 10 x 4 Inclined DB press 55/55 x 8 x 2 45/45 x 10 x 2 Cable Crossover 50/50 x 10 x 4 …
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almost same stats sa mga lifts...fellow 5/3/1 user...
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si sir rreora may pinaghuhugutan..
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Did legs last sat.. after a week off... May leg press, leg ext. / leg curl na sila... Leg Streching 10mins Squat ( low bar ) WU 105lbs x 5 135lbs x 5 160lbs x 3 Worksets 190lbs x 3 215lbs x 3 240lbs x 8 Assistance Squat 140lbs x 10 x 4 ( 30…