@ papadalts mag tipid nga yan sir paabutin ko ng isang bwan para maka ipon ulit haha sakit sa bulsa e
@allen atat na atat na si ermats e hangang pasko na daw yang bedsheet ko wahaha!!! malayo pa lalakbayin ko wala pa ako sa kalingkingan niu eupdated(As of oct 14 ,2012)
TRAINING LOG
THURSDAY: (legs)
leg press :300lbs 3x12
leg extension:200lbs 3x12
leg extension reverse: ewan ko kung anu tawag dto haha 35lbs 200lbs 3x12
calf raises:300lbs 200lbs 3x12
FRIDAY:(delts,biceps)
delts:
military press:80lbs 3x10
dumbell press:40lbs each hand 3x8
side laterals: 20lbs 3x12
uprigth row: 70lbs 3x12
barbell shurgs:150 3x15
BICEPS:
alternating dumbell curl:12.5lbs each hand 3x10
preacher curl: 50lbs 3x8
concentration curl:10lbs 3x8
mahina tlga ako sa bench amp yan..nung nag start uli ako nung july 50lbs kaya ko naun 120lbs na...ok lng ba yun or dapat mas mabilis pa increase ng strength ko?? gustu kupa sana palakasin bench ko..or it follows na...?? salamat po.
ewan ko..yun sabi ni mr.suave skin e alam ko 2600 lng sa ibang stores sa essence ksi ako nag buy last time 2580 bigay skin e sarado sila sa anselkas wala nmn cappucino tapos napadaan ako sa tiggys yun meron kya binili kuna haha...
^ oo sir palagi na talaga nag palit na din ako ng workout split dati kc kasabay ng back ko is legs kaya kapag nag deadlift ako ubos na lakas ko kpag mag lelegs naku..mas ok at may time na ako now kya kapag legs patayan na ulit..sarap e,, nasusuka kna sa sarap pag squats haha!
yung nabili ko kasing ON walang fspi sticker eh.. yung tub nya is parang matte finish yung iba naman dun makintab yung lalgyan pag ibang flavor.. ganon din ba nabili mo?
yung nabili ko kasing ON walang fspi sticker eh.. yung tub nya is parang matte finish yung iba naman dun makintab yung lalgyan pag ibang flavor.. ganon din ba nabili mo?
san kba nag buy sr?ako kc sa CnC lahat e i have 5 empty tubs here wala din fspi sticker..yung iba is yung label is sticker..yung iba nmn is plastic yung label ito sr pinikturan ko..yung choco malt is stiker label..yung double rich choco is plastic label... ito ba tinatanung mu??
yung nabili ko kasing ON walang fspi sticker eh.. yung tub nya is parang matte finish yung iba naman dun makintab yung lalgyan pag ibang flavor.. ganon din ba nabili mo?
san kba nag buy sr?ako kc sa CnC lahat e i have 5 empty tubs here wala din fspi sticker..yung iba is yung label is sticker..yung iba nmn is plastic yung label ito sr pinikturan ko..yung choco malt is stiker label..yung double rich choco is plastic label... ito ba tinatanung mu??
yup yan nga tinatanong ko..hehe kasi magkaiba yung mga tubs merong makintab and merong hindi kaya nyan.. eh nagtaka lang ako..:) iba iba din pala yung ginagawa nilang tub..
oo gnun tlga sr..depdende lng ata kung kelan ginwa hehe nag taka din ako dati sbi ko bat gnun parang iba akala ko fake haha tamang hinala agad ako pero di pala...
[size=large]Time to change my program to "BEGINNING POWERLIFTING STYLE" hope this will work,will be starting tommorow woot woot![/size]
DAY 1
Bench Press 5x5
Incline Bench/Decline Bench 3x10
Wide-Grip Bench Press 1x10
Dumbbell Bench Press 3xfailure
Behind-the-Neck or Front Shoulder Press or Seated Press 4x6
Lateral Raises or Bent-Over Lateral Raises 3x10
Barbell Curls 3x8
Hammer Curls 3x8
**Bench Press Lockouts(3-4x2) can be done in place of bench "di ko alam kung panu ko to mgagawa sa gym since wala dun power rack :-( "
DAY 2
Deadlift 5x5
Good Mornings 3x10
Behind-the-Neck/Front Pulldowns 4x6(heavy)(alternate)
Cable Rows, Dumbbell Rows, or Machine Rows 3x10(moderate)(alternate)
Shrugs 3x10
Close-Grip Bench Press 3x10
Triceps Extensions or Dips 3xfailure
Heavy Cheat Curls 2x6
Hammer Curls 3x8
**Rack Deadlifts(4x2) can be done in place of deadlifts "di ko alam kung panu ko to mgagawa sa gym since wala dun power rack :-( "
DAY 3
Squat 5x5
Leg Press 4x6(heavy)
Leg Extensions 3x10(moderate)
Leg Curls or Seated Leg Curls 3x8
Seated or Standing Calf Raises 4x15
*Squat Walkouts(1x1) and Rack Squats(3-4x2) can be done in place of squats "di ko alam kung panu ko to mgagawa sa gym since wala dun power rack :-( "
Comments
yun oh.. mamaw na ..... hahahaha
yess!!! sarap ng mocha cappucino solid ganado n nmn ako mag buhat haha lol.
Ganda pa ng bedsheet sakto magpapasko na! Hehehe.
@allen atat na atat na si ermats e hangang pasko na daw yang bedsheet ko wahaha!!! malayo pa lalakbayin ko wala pa ako sa kalingkingan niu e
TRAINING LOG
TUESDAY:(chest,triceps)
chest:
decline barbell press: 140lbs 3x10
flat barbell press: 120lbs 3x10
incline dumbell press: 100 lbs 3x10
cables cross over: 50lbs each side 3x10
Tricpes:
rope pull down 100lbs 3x12
skull crushers 30lbs 3x12
triceps kickback 10lbs 3x8
dips (body weight) 3x10
THURSDAY: (legs)
leg press :300lbs 3x12
leg extension:200lbs 3x12
leg extension reverse: ewan ko kung anu tawag dto haha 35lbs 200lbs 3x12
calf raises:300lbs 200lbs 3x12
FRIDAY:(delts,biceps)
delts:
military press:80lbs 3x10
dumbell press:40lbs each hand 3x8
side laterals: 20lbs 3x12
uprigth row: 70lbs 3x12
barbell shurgs:150 3x15
BICEPS:
alternating dumbell curl:12.5lbs each hand 3x10
preacher curl: 50lbs 3x8
concentration curl:10lbs 3x8
SUNDAY:BACK
underhand pulldown: 110lbs 3x10
cable rows: 140lbs 3x12
1 arm dumbell row:50lbs 3x10
deadlift:180lbs 3x10
mahina tlga ako sa bench amp yan..nung nag start uli ako nung july 50lbs kaya ko naun 120lbs na...ok lng ba yun or dapat mas mabilis pa increase ng strength ko?? gustu kupa sana palakasin bench ko..or it follows na...?? salamat po.
yaman..haha
haha DOMS.. iincorporate mo na lage ang squats sa leg workout sir..
yung nabili ko kasing ON walang fspi sticker eh.. yung tub nya is parang matte finish yung iba naman dun makintab yung lalgyan pag ibang flavor.. ganon din ba nabili mo?
san kba nag buy sr?ako kc sa CnC lahat e i have 5 empty tubs here wala din fspi sticker..yung iba is yung label is sticker..yung iba nmn is plastic yung label ito sr pinikturan ko..yung choco malt is stiker label..yung double rich choco is plastic label... ito ba tinatanung mu??
yup yan nga tinatanong ko..hehe kasi magkaiba yung mga tubs merong makintab and merong hindi kaya nyan.. eh nagtaka lang ako..:) iba iba din pala yung ginagawa nilang tub..
DAY 1
Bench Press 5x5
Incline Bench/Decline Bench 3x10
Wide-Grip Bench Press 1x10
Dumbbell Bench Press 3xfailure
Behind-the-Neck or Front Shoulder Press or Seated Press 4x6
Lateral Raises or Bent-Over Lateral Raises 3x10
Barbell Curls 3x8
Hammer Curls 3x8
**Bench Press Lockouts(3-4x2) can be done in place of bench "di ko alam kung panu ko to mgagawa sa gym since wala dun power rack :-( "
DAY 2
Deadlift 5x5
Good Mornings 3x10
Behind-the-Neck/Front Pulldowns 4x6(heavy)(alternate)
Cable Rows, Dumbbell Rows, or Machine Rows 3x10(moderate)(alternate)
Shrugs 3x10
Close-Grip Bench Press 3x10
Triceps Extensions or Dips 3xfailure
Heavy Cheat Curls 2x6
Hammer Curls 3x8
**Rack Deadlifts(4x2) can be done in place of deadlifts "di ko alam kung panu ko to mgagawa sa gym since wala dun power rack :-( "
DAY 3
Squat 5x5
Leg Press 4x6(heavy)
Leg Extensions 3x10(moderate)
Leg Curls or Seated Leg Curls 3x8
Seated or Standing Calf Raises 4x15
*Squat Walkouts(1x1) and Rack Squats(3-4x2) can be done in place of squats "di ko alam kung panu ko to mgagawa sa gym since wala dun power rack :-( "
reference: http://www.bodybuilding.com/fun/dennis6.htm#2
TRAINING WILL BE EVERY OTHER DAY.
ill update the stats di kupa gamay masyado kung ilan kaya ko sa bawat exercises hehe..
COMMENTS/SUGGESTIONS will be very much appreciated :P