-- Struggled at squats, mejo maaga kasi ako nagbuhat at di pa nag jebs. kaya alalay lang. nakakatae kapag mabigat e hahaha
saka standing Press, mejo masakit sa spine, hirap magbalance.
Try observing the bar path of your movement during ascent. Either medyo lean forward na o nakabackward medyo yung bar with align sa vertical plane ng body. Konting displacement lang sa bar path/grip during your working sets, malaking difference na weight sa isang side in contrast sa kabila.
*did lat pulldown at last exercise coz of 2 newbie using it for veryyyy long time...
*may nigerian kanina sa gym, nakipag usap sakin habang nag bicep curl ako at nakalimutan ko na kung ilang reps na ako hahaha. :duh:
Squats (smith)
50 x 15
100 x 12
150 x 8
150 x 8
200 x 5
100 x 10 (deload)
Front Squat
70 x 10
70 x 10
90 x 8
SuperSet
Leg Xtension / Standing Calf Raise (smith)
50 x 12 / 150 til failure
70 x 12 / 220 til failure
90 x 8 (dropset)
80 x 8
70 x 8
60 x 8 / 220 til failure
HS Shoulder Press
40 x 12
60 x 12
80 x 10
80 x 6 (dropset)
60 x 8
40 x 10
SuperSet
Lateral Raise / DB Shrugs
15's x 12 / 40's x 12
20's x 10 / 45's x 12
20's x 10 / 45's x 12
Rear Delt Raise
15's x 12
20's x 10
20's x 10
20's x 10
Comments
kaya nagkasunod tuloy ngayon.
Duration: 60 mins
Pullups - Bdwt x 8,6,6
Wide Grip Lat Pulldown - 70x12, 100x10, 120x6
Rev. Grip Lat Pulldown - 100x10, 120x8, 120x8
Cable Row - 100x12, 120x12, 150x10
BB Row - 50x12, 100x12, 120x10, 120x10,
Straight Arm Lat pull - 60x12, 80x12, 100x8
Curlingsssss...
-Done
NOT in the zone to lift but still manage to do so...
may topak pa rin sikmura ko , parang laging puno ung pakiramdam.
ano ba dapat inumin or gawin?
Duration: 50 mins
Feb 8 : Back & Biceps
Duration: 70 mins
Wide Grip Lat Pulldown - 70x12, 100x10, 100x12, 120x6, 120x6
Close Neutral Grip Lat Pulldown - 70x12, 90x12, 120x6
Cable Row - 120x12, 140x8, 140x8
Deadlift - 100x12,12,12
BB Row - 100x12, 120x12, 140x8
Tbar Row - 75x12, 100x12, 125x10, 75x12
Curlingsssss...
Duration : 70mins
Incline BB Press - 50x12, 50x12, 70x12, 100x10, 120x8, 120x9
Flat DB Press - 40's x12, 50's x12, 12, 10, 60's x8
Decline BB Press - 100x12, 120x12, 120x12
Assisted Dips - 140x12,12,12
Cable X-over - 30's x12, 40's x12, 50's x12, 60's x10
Close-Grip BP - 40x12, 60x12, 80x12, 100x3 (kinapos)
Skullcrushers - 20x12, 30x12, 40x8
V-bar Pressdown - 50x12, 80x12, 100x12, 120x10, 80x12
Rev Grip Tri's Pulldown - 40x12, 50x12, 60x12, 70x10
Rope Pushdown - 40x12, 50x12, 60x10
Kickback - 15's x12, 20's x12, 15's x12
--DONE
Duration: 80 mins
Tbar Row - 50x12, 100x12, 125x12, 150x10, 150x10
Wide Grip Lat Pulldown - 70x12, 100x8, 8, 8
Cable Row - 100x12, 120x12, 150x9, 150x9
Deadlift - 100x12, 150x12, 200x6, 200x4
BB Row - 100x12, 120x12, 150x8, 100x12
Straight Arm Lat pull - 70x12, 90x12, 100x8
BB Curl - 20x12, 30x12, 50x8, 50x8
1hand Hammer Curl - 20x12, 25x12, 30x8
Cable hammer Curl - 50x12, 60x12, 70x12, 80x10
Alt. DB Curl - 15's x12, 25's x10, 25's x8
Drag Curl - 30x12,12,12
-- napagod ako sa tbar row. kaya di nko nakapag pulldown masyado :duh:
Duration : 70mins
Standing BB Press - 50x12, 50x12, 70x10, 90x5, 90x5
Hammer Shoulder Press - 50x12, 70x12, 90x10, 100x8
Side Lateral - 15's x12, 25's x8,8,8
Rear Delt Lateral - 15's x12, 25's x8,8,8
Arnold Press - 30's x8,8,8
DB Shrugs - 40's x15, 50's x15, 60's x15, (dropset 60's x15, 50's x12)
Upright row wide grip (EZ curl) - 40x12, 60x10, 60x10, 70x8
Squats (smiths) - 50x12, 100x12, 150x10
Calf Raise - 150, 150, 200, 200 (til fatigue)
-- Struggled at squats, mejo maaga kasi ako nagbuhat at di pa nag jebs. kaya alalay lang. nakakatae kapag mabigat e hahaha
saka standing Press, mejo masakit sa spine, hirap magbalance.
Check your posture. Baka masyado ka nang naka-arch.
Try observing the bar path of your movement during ascent. Either medyo lean forward na o nakabackward medyo yung bar with align sa vertical plane ng body. Konting displacement lang sa bar path/grip during your working sets, malaking difference na weight sa isang side in contrast sa kabila.
Duration : 75mins
Incline DB Press - 20's x12, 30's x12, 40's x12, 50's x12, 60's x8, 60's x6
Flat BB Press - 100x12, 100x12, 120x9, 120x9, 120x10, 150x3 :duh: deload to 100x10
Decline BB Press - 100x10, 100x10, 100x10 SS w/ Assisted Dips - 120x10,10,10
Close-Grip BP - 50x12, 70x10, 90x5,
Skullcrushers - 20x12, 40x10, 40x8
V-bar Pressdown - (60x16, 100x8, 50x16 no rest, 1set) did 2 *palpak ung cable ng machine matigas
Rev Grip Tri's Pulldown - 40x12, 50x12, 60x12
Rope Pushdown - 40x12, 50x12, 60x10
Kickback - 15's x12, 20's x10, 20's x12
--Done
Duration: 75 mins
BB Row - 50x12, 70x12, 100x12, 120x12, 140x10, 140x8
Tbar Row - 75x12, 100x12, 125x12, 125x12
DB Row - 25's x12, 30's x12, 30's x12, 40's x10
Deadlift - 100x5, 150x5, 200x5, 220x5
Straight Arm Lat pull - 40x12, 60x12, 80x12, 100x8
Wide Grip Lat Pulldown - 50x12, 80x12, 100x10
Curlingssss...
*did lat pulldown at last exercise coz of 2 newbie using it for veryyyy long time...
*may nigerian kanina sa gym, nakipag usap sakin habang nag bicep curl ako at nakalimutan ko na kung ilang reps na ako hahaha. :duh:
--DONE
Duration : 70mins
Seated DB Press - 20's x12, 30's s 12, 40's x12, 50's x6, 50's x6
HS Shoulder Press - 50x12, 70x10, 90x10
Side Lateral - 15's x12, 20's x12, 12
Rear Delt Lateral - 15's x12, 20's x12, 12, 12 SS w/ Calf raises
DB Shrugs - 40's x15, 50's x15, 50's x15
Upright row (EZ curl) - 40x12, 60x10, 60x10, 70x8
Arnold Press - 30's x8, 8
Rev. Tricep Pulldown
V-Bar Pushdown
Rope Pushdown
V-bar Triceps Xtension
Kickback
--DONE
Duration: ?????
Conv. Deadlift - 245x3, 275x3 PR! (working set)
Sumo Deadlift - 245x3, 275x3 PR! (working set)
Tbar Row (exclude bar weight 45lbs) - 35x12, 70x12, 90x10, 110x6 then dropset from 110, 90, 70, 50
HS Row (3 grip variations, over, under, close grip) - 80x12,12,12 , 100x10, 8, 10, 120x10,8,8
lying DB Row? - 30's x12, 35's x10, 40's x8, 40's x8
Cable Row - 70x8, 60x12, 70x10
Armssss
Seated and Standing Calf Raises
*not sure with my rep ranges :duh:
--DONE
Feb 25 Tuesday - Chest/ Triceps
Duration : ??? (mini GWO with Jettie, Rockcena, Vinch)
Flat BB Press
bar x 15
135 x 10, 12
175 x 4, 5, 5, 5, 7 ( PR!! yet with spot)
HS Press
180 x 12
220 x 10
250 x 8, 8
180 x 10
Machine Flyes
60 x 12
70 x 10
80 x 8
70 x 8, 8
60 x 8
Incline BB Press
115 x 5, 4, 4, 4 (can't push anymore)
Triceps Pressdown
Rope Pushdown
V-bar Pressdown
DB Curl
Hammer Curl
-DONE (not sure with reps and sets)
Duration : 100mins
Squats (smith)
50 x 12
100 x 10
100 x 12
150 x 10
150 x 10
Front Squat
50 x 12
70 x 12
90 x 10
Sumo DL (bar weight 15lbs)
115 x 12
185 x 8
235 x 5
285 x 2 PR again!
TriSet
DB Press / Front Raise / Lateral Raise
5's x 15 / 5's x 8 / 5's x 10
15's x 15 / 15's x 5 / 15' x 5
20's x 15 / 20's x 5 / 20's x 5
DB Press
40's x 12
50's x 8
30's x 10
SuperSet
DB Shrugs / BB Shrugs (smith)
50's x 12 / 90 x 12
50's x 12 / 90 x 12
50's x 12 / 90 x 12
DB Curl
5sets
Hammer Curl
3sets
*Just did Sumo DL for PR lol
-DONE
Duration : 60mins
Flat BB Press (no bar weight)
70x 12
120 x 12
140 x 8, 8
160 x 5, 5
Incline DB Press
35's x 12
50's x 10, 10
60's x 8
Decline BB Press / Assisted Dips
120 x 10 / 130 x 10
140 x 10 / 130 x 10
170 x 5 / 130 x 10
CGBP (better hand positioning)
70 x 12
120 x 5
120 x 4
V-bar Pressdown
Reverse Triceps Pressdown
Rope Pushdown
Kickback
*wider grip at CGBP , dati kasi mas close kaya siguro mababa poundages ko saka masakit sa wrist
-DONE
Duration : 60mins
Lat pulldown
50 x 15
70 x 12
100 x 10
120 x 6 dropset to
100 x 6
Tbar Row
75 x 12
100 x 12
125 x 10
150 x 8
150, 125, 100, 75 x 6 (dropset)
Cable Row
100 x 10
100 x 10
120 x 8
120 x 8
Conv. Deadlift (excluded bar weight)
100 x 12
150 x 8
200 x 5
250 x 2 (dumudulas ung bar :duh: )
100 x 10
Db curl 4 sets
Bb curl 3 sets
Hammer curl 3 sets
*nakalimutan ko mag underhand LP :banghead:
mali ata form ko ulit sa deadlift, sumakit kasi ulit lower back ko
--Done
Duration : 45 mins
Squats (smith)
50 x 15
100 x 12
150 x 8
150 x 8
200 x 5
100 x 10 (deload)
Front Squat
70 x 10
70 x 10
90 x 8
SuperSet
Leg Xtension / Standing Calf Raise (smith)
50 x 12 / 150 til failure
70 x 12 / 220 til failure
90 x 8 (dropset)
80 x 8
70 x 8
60 x 8 / 220 til failure
HS Shoulder Press
40 x 12
60 x 12
80 x 10
80 x 6 (dropset)
60 x 8
40 x 10
SuperSet
Lateral Raise / DB Shrugs
15's x 12 / 40's x 12
20's x 10 / 45's x 12
20's x 10 / 45's x 12
Rear Delt Raise
15's x 12
20's x 10
20's x 10
20's x 10
-DONE
Duration : 100mins
Flat BB Press (no bar weight)
70 x 15
70 x 15
120 x 12
140 x 10
160 x 6
160 x 5
Incline DB Press
40's x 12
50's x 10, 10
60's x 8 , 6
Decline BB Press
100 x 12
150 x 10, 8, 6
Assisted Dips / Cable Xover
140 x 10 / 30's x 12
140 x 10 / 40's x 10
140 x 8 / 50's x 8, 30's x 10
CGBP (better hand positioning)
50 x 12,12,12
Reverse Triceps Pressdown
V-bar pressdown
Rope Pushdown
1hand cable pressdown and reverse cable pressdown (pauso ko :P)
-DONE
Duration : 60mins
DB Row
20's x 12
30's x 12
30's x 12
40's x 10
50's x 8
Wide Grip Lat pulldown
40 x 15
70 x 12
90 x 10
110 x 6, 5
Rev Grip Lat Pulldown
70 x 12
70 x 12
90 x 10
90 x 10
Tbar Row
75 x 12
100 x 12
100 x 12
Cable Row
70 x 12
70 x 12
90 x 10
90 x 10
1 arm DB Row
20 x 12
30 x 12
30 x 10
BB curl
Hammer curl
DB Curl
*working for a christmas back :sport: lol
--Done
Duration : 60 mins
DB Shoulder Press
20's x 15, 15
30's x 12
40's x 12
50's x 8, 6
HS Shoulder Press
50 x 12
70 x 10
90 x 6
Lateral Raise
15's x 12
20's x 10
20's x 10
20's x 10
Rear Delt Raise
15's x 12
20's x 10
20's x 10
20's x 10
DB Shrugs
40's x 12
40's x 12
60's x 12
Upright Row (wide)
50 x 12
50 x 12
70 x 8
70 x 8
Calf Raise (smith)
150, 200, 250, 250, 150 - failure
EZ curl / Vbar Pushdown
Tricep Xtension / DB Curl
DB Kickback / Hammer Curl
-DONE
Duration : 100mins
Incline BB Press (no bar weight)
70 x 15
70 x 15
90 x 12
120 x 8
120 x 9
140 x 5
140 x 5
Flat DB Flies
20's x 12
30's x 10
30's x 10
Flat DB Press
40's x 12
50's x 12, 12 , 12, 8
*sumasakit siko ko, kaya di nko nag 60's
Assisted Dips
120 x 12
140 x 12
140 x 12
140 x 12
CGBP (better hand positioning)
50 x 12
70 x 10
100 x 5
V-bar pressdown
Rope Pushdown
1hand cable pressdown and reverse cable pressdown (pauso ko Tongue)
Calf Raise
100 , 170, 170, 170 x failure
-DONE
Duration : 65mins
Wide Grip Lat pulldown
50 x 15
70 x 12
70 x 12
100 x 8
100 x 10
BB Row
50 x 15
70 x 12
100 x 12
120 x 10
150 x 6
100 x 10
1 arm DB Row
25 x 12
40 x 12
40 x 12
60 x 8
Cable Row
70 x 15
90 x 12
110 x 10
110 x 10
Rev Grip Lat Pulldown
70 x 12
90 x 10
110 x 6
110 x 7
BB curl
Hammer curl
DB Curl
--DONE
March 21 : CHEST DAY and Triceps
Duration : 90mins
Incline BB Press (no bar weight)
70 x 15
70 x 15
120 x 10
120 x 10
140 x 6
140 x 6
70 x 20
Flat DB Press
40's x 12
50's x 12
60's x 8
60's x 8
40's x 12
Assisted Dips
100 x 12
120 x 12
140 x 12
140 x 12
Decline BB Press
70 x 12
120 x 8
120 x 8
120 x 8
CGBP (better hand positioning)
50 x 12
70 x 10
90 x 6
90 x 6
Cable Xover
30's x 12
40's x 12
50's x 8, 40's x 8, 30's x 8 (dropset)
Straight bar reverse pushdown
V-bar pressdown
1hand cable pressdown and reverse cable pressdown (pauso ko Tongue)
Rope Pushdown
-DONE
my max is your warm-up!