@rtravino29 wag ka mag max out lagi sa DL, pilitin mo lumakas around 70-80% ng maximum weight na kaya mo at makagawa ng madaming reps. mas lalakas ka kung kaya mo yung high rep range. wala ko sinusunod na template or program, simpleng progressive overload lang pero nagiimprove at lumalakas naman ako (sa lahat ng exercises) and so far PR ako lagi pag natripan ko mag max out Smile
syet mother packer! I wished I've seen this kanina before ako nag buhat.:banghead: anyways thanks for the advice sir vinch, will definitely do that.
^tama naman sya talaga.. kahit yung well structure programss eh may araw na hindi ka maxes at literally walang 1 RM during lifts. Example sa Wendler magstart ka ng 90% RM pero bawas yan sa max day mo then you're doing higher reps at lighter weights sa non max days!
^cebu birth place ko.. sa pagkakaalam ko taga Villarama kami ( unsure ) yung katapat ng gas station at gimikan/inuman bar ( dati at ewan ko ngayon haha.
Then mother ko taga surigao del sur so counted na rin siguro hahaanyare sa dayo natin sa Rainforest?
^cebu birth place ko.. sa pagkakaalam ko taga Villarama kami ( unsure ) yung katapat ng gas station at gimikan/inuman bar ( dati at ewan ko ngayon haha.
Then mother ko taga surigao del sur so counted na rin siguro hahaanyare sa dayo natin sa Rainforest?
Maganda ambience ng gym, presko... bawal tsinelas , may mga hardcore... hindi oly bars or standard oly's pero maganda naman yung straight bar nila and equips..
Ang ayaw ko lang, max lang na plates is 35lbs at maliit pa diameter ng dalawang pisong plato.. di ko maimagine yung deadlift dito hehehe
Ang ayaw ko lang, max lang na plates is 35lbs at maliit pa diameter ng dalawang pisong plato.. di ko maimagine yung deadlift dito hehehe
di ba to bodytunes fitness gym?? pinaka mabigat dun 35 lbs. eh, walang clip pang secure nang plate at yung bar is 20 lbs. lang ata ( di pa oly) yung kulay nang upuan normally orange, :P
samin din meron, body tune fitness naman pangalan. Pero malalaman mong iisa lang may ari kase iisang kulay nang upuan at pare parehong equipment, sad nga lang at hindi oly bar and swanget nang mga bakal nila ( handaming 35 lbs. pero isang pares lang nang 50 lbs.)
^ ou, hindi sila naka OB, pero yung dito sa pasig and cainta area nila ok naman yung bar. when it comes to plates, ok din yung mga andito. Siguro nahirapan nadin yung may ari i-maintain yung anjan sa area mo sa dami ng gym nila.
parang pare pareho ata yung bar nila eh, yung madulas, tsaka tinry ko timbangin, nasa 20 lbs yung bigat nia :P
Narinig ko na kay jay ( bantay sa body tunes fitness) yung pasig fitness, main nga daw nila yun, Isa pang ayoko dito sa body fitness is yung lunch break, kailangan by 12 PM, tapos ka nang mag buhat kase lunch break sila nang 12 - 1PM,mga by 11:30, di na sila nagpapapasok eh normally mga 10 - 11 AM ako nag bubuhat, no option but agahan tuloy pagbubhat ko.
pero base sa kanya, lahat daw nang branch nila may lunch break,
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syet mother packer! I wished I've seen this kanina before ako nag buhat.:banghead: anyways thanks for the advice sir vinch, will definitely do that.
Then mother ko taga surigao del sur so counted na rin siguro hahaanyare sa dayo natin sa Rainforest?
aahh, so talagang taga south ka sir
7:00pm-8:15pm
Mega Power Gym
Wendler 5/3/1 week 3 of 12 weeks cycle, boring but big assistance lifts
BB back squats
warmup sets
120 x 5
140 x 5
165 x 3
working set
225 x 5
235 x 3
265 x 1
Assistance
BB back squats
140 x 5 x 10
Leg extensions
60 x 10
70 x 10
105 x 10
120 x 10
140 x 10 Dropsets
120 x 10
105 x 10
70 x 10
60 x 10
Seated Calf raises
60 x 5 x 30
Boom katol!
Project arms Gym
Week 4 Wendler 5/3/1 deload week ( bodybuilder focus routine )
OHP
45 x 5
55 x 5
60 x 5
45 x 5
55 x 5
60 x 5
Meh ~ naninibago ako dahil ang gaan but I have to trust the program dahil ramdam ko pa ang murder sa Maxes day ko
Seated DB Shoulder press
30 x 5 x 10
Reverse Peck deck
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10
Side DB lateral raises
15/15 x 5 x 20
Front raises EZ bar
30 x 5 x 10
superset
Modified wide upright rows
30 x 5 x 10
DB shrugs
80 x 3 x 10
Some biceps, some triceps some abs
Nakiki epal ako sa clasmates ni Jeff lol GWO
#teamskinnyfromthesouth
Hindi naman blurred ano?
Sensya naman, di ako marunong magpose talaga, nagfefeeling bodybuilder lang ako
Week 4 Wendler 5/3/1 boring but big + addons
140 x 5
180 x 5
215 x 5
140 x 5
180 x 5
215 x 5
Assistance lifts
180 x 5 x 10
Hanging leg raises
5 x 10
Wide grips pull ups
5 x 10
Db rows
70/70 x 3 x 10
Done
Project 8, Roosevelt QUEZON CITY! dayo madness!
Flat BP
80 x 5
100 x 5
120 x 5
80 x 5
100 x 5
120 x 5
Assistance
100 x 5 x 10
DB incline bp
40/40 x 5 x 10
Dips
BW x 5 x 10
superset
Bicep ez bar curls
30 x 5 x 15
Done..
Ok ah, qc naman ngaun hehe! sino kasama mo?
Maganda ambience ng gym, presko... bawal tsinelas , may mga hardcore... hindi oly bars or standard oly's pero maganda naman yung straight bar nila and equips..
Ang ayaw ko lang, max lang na plates is 35lbs at maliit pa diameter ng dalawang pisong plato.. di ko maimagine yung deadlift dito hehehe
di ba to bodytunes fitness gym?? pinaka mabigat dun 35 lbs. eh, walang clip pang secure nang plate at yung bar is 20 lbs. lang ata ( di pa oly) yung kulay nang upuan normally orange, :P
Wide grip pullups
3 x 12
Gorilla Pullups
3 x 10
Lying T-Bar rows supersets with Hammer Strength shoulder press
50 x 15 > 80 x 15
55 x 15 > 90 x 15
60 x 15 > 100 x 15
65 x 12 > 110 x 10
Underhand grip DB rows
50 x 4 x 10
This made my seratus hurts like hell!
Cable Single arm pull downs
40 x 7 Underhand grip
40 x 7 Overhand grip
40 x 7 Neutral Grip
50 x 7 Underhand grip
50 x 7 Overhand grip
50 x 7 Neutral Grip
50 x 7 Underhand grip
50 x 7 Overhand grip
50 x 7 Neutral Grip
50 x 7 Underhand grip
50 x 7 Overhand grip
50 x 7 Neutral Grip
Seated Face pulls
30 x 10
40 x 10
50 x 10
60 x 10
supersets last set chest level face pulls
60 x 10
Barbell back Shrugs
110 x 3 x 10
CGBP assisted
110 x 10
130 x 8
150 x 5
Dem hertz!
Tricep chain/rope pull down
80 x 3 x 10
supersets
Tricep straight bar pull down
80 x 3 x 10
10mins sprint-jog-walk-stair interval
Depleted Glycogen at literally ubos!
[size=large]Nabully ako ng malaking mamang ito![/size]
Dami nila branch hehe, 2 sa Pasig pa lang, Junction, Paranaque, Anonas, Novaliches etc ... meron din sila sa station 1 Boracay hahaha
Narinig ko na kay jay ( bantay sa body tunes fitness) yung pasig fitness, main nga daw nila yun, Isa pang ayoko dito sa body fitness is yung lunch break, kailangan by 12 PM, tapos ka nang mag buhat kase lunch break sila nang 12 - 1PM,mga by 11:30, di na sila nagpapapasok eh normally mga 10 - 11 AM ako nag bubuhat, no option but agahan tuloy pagbubhat ko.
pero base sa kanya, lahat daw nang branch nila may lunch break,