NiceTry baby

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  • sergieeesergieee Posts: 656
    ang tindi mo macz. haha! text kita pag may nangtrip sakin ah! :lol:
  • StannisStannis Posts: 1,377
    Lakas mo fafs! Sana makuha ka sa national team at ng may i-cheer kami haha
  • DSmallDivideDSmallDivide Posts: 4,565
    yun lumalakas na humila 260lbs banzai!!! :P
  • Mighty_OakMighty_Oak Posts: 3,940
    Pwedeng pwede ka din mag PL!
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large] DAY-4

    SHOULDER WORKOUT

    [/size][size=medium]

    BB MILITARY PRESS
    50lbs 1x10
    70lbs 1x10
    90lbs 1x10

    ARNOLD PRESS
    40lbs each 3x10
    50lbs 1x6

    SEATED LATERAL RAISE
    20lbs each 4x10

    BENT OVER RAISE
    15lbs each 4x10

    BENT OVER LOW-PULLEY SIDE LAT
    20lbs 1x10
    30lbs 1x10
    40lbs 1x10

    STANDING LOW-PULLEY DELTOID RAISE
    20lbs 1x10
    30lbs 1x10
    40lbs 1x10

    FST-7
    SHOULDER PRESS
    40lbs each
    7x12


    nag baba ako ng bilang di ko kinaya ang kinse :D
    super pago :sleepy:[/size]salamat po sa mga papuri pag bubutihan ko pa po.ulit maraming salamat po sa suporta :D
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large]DAY-5

    [/size][size=medium]

    walang ginawa kundi kumain

    niyaya kasi ako ng pamilya ng kaibigan ko kumain sa labas yun..

    ngayon lang naka uwi..

    bukas ako babawi ng malupit na work out

    pasensya na po.. :sad:[/size]
  • CoreCore Posts: 2,509
    Endo po ba kayo since birth?
  • sergieeesergieee Posts: 656
    dayo ka naman mascu macz!
  • NiceTry333NiceTry333 Posts: 326
    Core wrote:
    Endo po ba kayo since birth?

    opo endo po ako..
    sergieee wrote:
    dayo ka naman mascu macz!

    ahahha busy pa :)) pag di na busy dayo ako jan papa sched ako sa GWO :D miss mo na agad ako :))
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large]DAY-6 AND I LOVE IT!

    CHEST WORK OUT

    [/size][size=medium]

    INCLINE BENCH PRESS
    170lbs 1x8
    190lbs 1x8
    230lbs 2x5

    DECLINE BENCH PRESS
    170lbs 1x8
    190lbs 1x8
    230lbs 1x9
    280lbs 1x4 (PR)

    FLAT BENCH PRESS
    170lbs 2x8
    200lbs 2x5 -pagod na

    DB PRESS
    70lbs each 1x4 -fail nabigla ako ahaha:biggrin:
    70lbs each 1x6
    70lbs each 1x8
    70lbs each 1x9

    CABLE CROSS OVER
    40lbs 1x12
    50lbs 1x12
    60lbs 1x8
    60lbs 1x8

    FST-7
    DB FLYES
    20lbs each 7x15 -15sec rest

    [/size][size=x-large]
    LEGS WORK OUT

    [/size][size=medium]
    SQUAT
    150lbs 1x8
    190lbs 1x8
    230lbs 1x5
    100lbs 1x15

    STANDING CALF RAISE
    230lbs 1x10
    280lbs 1x8
    320lbs 1x8
    360lbs 1x5

    LEG EXT
    80lbs 1x15
    105lbs 1x15
    145lbs 1x10
    175lbs 1x8
    205lbs 2x5

    SEATED CALF RAISE
    205lbs 1x15
    235lbs 1x15
    260lbs 1x10
    325lbs 1x - LOL di ko naangat
    290lbs 1x8

    HAMSTRING CURL
    80lbs 1x12
    115lbs 2x10

    FST-7
    LEG PRESS
    30sec - 45sec rest
    270lbs 1x15
    320lbs 1x15
    370lbs 1x15
    410lbs 1x15
    430lbs 1x15
    450lbs 1x12
    450lbs 1x15


    mukang naparami ang work out ko sa legs :smile:[/size]
  • donbuhdonbuh Posts: 3,164
    lakas nito!!!
  • NiceTry333NiceTry333 Posts: 326
    di naman po
  • DSmallDivideDSmallDivide Posts: 4,565
    ayus lang yung dami fafs nung workouts mo sa legs. lumalakas kana din sa squats keep it up! :P
  • NiceTry333NiceTry333 Posts: 326
    kuya DS :D
    i miss you ahahaha nag tataka ako bakit hindi masakit ang legs ko ngayon pero an chest ko super sakit..
  • DSmallDivideDSmallDivide Posts: 4,565
    NiceTry333 wrote:
    kuya DS :D
    i miss you ahahaha

    Nyahaha BROmance here we go LOL! Sumabay ka kasi samin sa WO pag libre ka na haha


    May ganun talaga na araw, nde sukatan minsan ang DOMs kung efficient ung workout mo or hindi though i must admit nakaka miss un pag wala kang DOMs kinabukasan hehehe.


  • NiceTry333NiceTry333 Posts: 326
    anong DOMS? balak ko nga po sumama kaso mag kakaiba ng tayo ng time try ko next next week kuya DS
  • DSmallDivideDSmallDivide Posts: 4,565
    si pareng DOMS di mo kilala? Delayed Onset Muscle Soreness? bespren kaya ng mga serious lifters kaya yan si pareng DOMS Nyahahaha :P
  • NiceTry333NiceTry333 Posts: 326
    kasi pag nag buhat at walang sore kinabukasan parang nakakapanghinayang ang isang araw na gunugol mo dahil sa walang sakit parang ang pakiramdam ay walang improvement :(
  • DSmallDivideDSmallDivide Posts: 4,565
    nde yun ganun actually in my case, for me ibig sabihin nun lumakas na ako (ng onti) ulit kaya pag ganun next session normally nagdadagdag ako ng poundage (though ideally every session dapat nakapagdagdag ka). but its gonna be a bit different pag andun ka sa malapit sa sa mga maxes mo.
  • NiceTry333NiceTry333 Posts: 326
    pasensya na kuya DS nawala ako kanina :D
    dumating na si pareng DOMS sakin ahaha pag akyat ko ng hagdan biglang sumakit ahaha.
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large]DAY 7 and 8

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    did a morning call by 5am

    and start running

    after that practice taekwondo ngayon lang nakauwi
    sobrang sakit ng paa ko, hita ko, singit ko, pwet ko, buong legs ata masakit :verysad:

    no lift for today..

    tomorrow i will.[/size]
  • CoreCore Posts: 2,509
    Stretch and warm-up, before and after.
  • DSmallDivideDSmallDivide Posts: 4,565
    Warm up before lifting? Yes. Stretching before lifting? Hmmmm.... i wouldn't recommend that, after workout though, defnitely yes. :smile:
  • CoreCore Posts: 2,509
    May tanong po ako regarding sa stretching. May nabasa po kasi akong article dito sa PBB, ansabi dapat kung ilan yung amount of time nung lifting, ganun din po daw dapat sa stretching. Recommended po ba yung ganun?
  • DSmallDivideDSmallDivide Posts: 4,565
    well, for me ha "proper stretching" is needed in order to minimize muscle soreness the next day. and when i say proper the long and painful kind of stretching not the "usual"/fast stretching. So about sa time length i guess it will vary form person to person. it could be the same time you spent lifting or could be shorter. :smile:
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large]DAY - 9

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    walng ginawa magdamag..


    [/size][size=x-large]DAY - 10
    BACK WORK OUT

    [/size][size=medium]

    DEADLIFTS
    150lbs 2x10
    190lbs 2x5
    240lbs 2x3
    290lbs 2x2

    LAT PULL DOWN -back
    110lbs 3x8
    130lbs 1x6

    LAT PULL DOWN - front
    110lbs 2x8
    130lbs 2x8

    T-BAR ROW -wide
    145lbs 2x8
    195lbs 2x5

    T-BAR ROW -close
    145lbs 2x8
    195lbs 2x5

    DB ROW
    70lbs 2x8
    90lbs 2x8

    PULLOVER
    80lbs 3x10
    100lbs 4x10

    FST-7
    SEATED PULL ROW
    90lbs 7x15


    di ko inaasahan na mabubuhat ko ang 290 na deads :lol:[/size]
  • DSmallDivideDSmallDivide Posts: 4,565
    galing! lumalakas ka na fafs!
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large]DAY-11

    SHOULDER WORK OUT

    [/size][size=medium]

    UPRIGHT ROW
    50lbs 1x10
    70lbs 1x10
    80lbs 1x10
    90lbs 1x8

    SEATED MILITARY PRESS
    70lbs 1x10
    90lbs 2x10
    100lbs 1x5

    ARNOLD PRESS
    40lbs 4x8

    STANDING MILITARY PRESS
    50lbs 1x10
    70lbs 1x10
    90lbs 1x10
    100lbs 1x6

    STANDING LATERAL RAISE
    10 4x10

    BENT OVER LOW-PULLEY SIDE LAT
    20lbs 1x10
    30lbs 1x10
    40lbs 1x10

    STANDING LOW-PULLEY DELTOID RAISE
    20lbs 1x10
    30lbs 1x10
    40lbs 1x10

    FST-7
    SHOULDER PRESS
    30lbs each 7x12


    konting tiis pa makakahabol din ako sa inyo. kaso ang hirap :angry:[/size]
  • CoreCore Posts: 2,509
    NiceTry333 wrote:
    konting tiis pa makakahabol din ako sa inyo. kaso ang hirap :angry:

    Walang mahirap basta may tiyaga!
  • daltonkamotedaltonkamote Posts: 3,629
    ang dame mong shoulders exercise papa, hindi kaya ng powers ko yan haha!
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