Skull Crusher
ez olybar x15
20kgs x10 x2
30kgs x12 (spotted ng konti )
Overhead Rope push
3 sets
Rope Push Down
3 sets
some ab works
FINALLY!!!! nakabalik na rin sa buhay bakal after 8 days off sa gym. at sa lob ng 8 days na walang bakal, twice lang ako nakapag bodyweight training . nataong busy na busy rin kasi sa dami ng events sa hotel kaya feeling ko naubos lakas ko sa work ng mga nakaraang araw. im glad na kahit papaano eh di apektado ung strenght ko na kakaunti hihihi
bukas legs day, sana naman ok pa din ako hehehe
nakaka paranoid talaga pag di nakaka pag bakal, pakiramdam ko ang payat payat ko na, hinag hina ako at nakakalungkot talaga hehehe iba talaga pag kasama na sa buhay ang training sa gym. last saturday while watching some ufc fight, naisip ko gano kahirap training nila par ma attain ung physique nila hehe
anu ung quote mo sakin na *pussy????? di ko na mabuksan eh hehehe
That won't be necessary. Just backread your posts among these journals on this forum. [size=x-small](*Hint: Last days of July)[/size]
ahhh.. di nako mag ba backread kung ano man yun eh bahala na hahaha
sabihin mo na lang kung may gusto ka sabihin sakin sir @Core di na naman ako kagaya dati nung bago pa lang na na ooffend or di marunong umintindi ng pag na ki-criticize hihihi kaya ok lang kahit ano sabihin mo uunawain at iintindhin ko:)
sabihin mo na lang kung may gusto ka sabihin sakin sir @Core di na naman ako kagaya dati nung bago pa lang na na ooffend or di marunong umintindi ng pag na ki-criticize hihihi kaya ok lang kahit ano sabihin mo uunawain at iintindhin ko
ok na paps. may nakuha nako thai naman ngayon hahahha ( not Tgender ) lol :Pback day mamaya. 3 months nanng walang whey pero tuloy tuloy pa rin sa FO, CalTab at MultiV
ui, wag kang ganyan bai, baka may magalit hahahaha
simpleng tao lang ako na may simpleng pangarap hahaha baka may makabasa sabiihin pa purihan tayo ng purihan dito hahahah
kung jeff seid ako, ikaw naman si rich piana ng pbb! tats kung tats at mass kung mass
ui, wag kang ganyan bai, baka may magalit hahahaha
simpleng tao lang ako na may simpleng pangarap hahaha baka may makabasa sabiihin pa purihan tayo ng purihan dito hahahah
kung jeff seid ako, ikaw naman si rich piana ng pbb! tats kung tats at mass kung mass
lakas lakasan ako kahapon hahahha sarap ng pakiramdam pag tight na tight ung mga maskels hahaha tapos makikita mo salami sarili mo hihihihih plus some good compliments from your foreign gym mates hahahha = ego lifting LOL
TBar Row (olybar in the corner)
50kgs x12
60kgs x10
70kgs x7
V-Bar Pull Up
BDWT x15 x3
Wide Lat Pull Down
4 sets
Preacher Curl ( life fitness machiine )
4 sets
Alt DB Curls
35's x15 x2
40's x12
DB Hammer Curls
40's x12 x3
good traaining however ay may konting sakit sa lower back ( right tagiliran ko ) ewan ko kung DOMS sa mga past training or ano. if next week at ganun pa rin baka mag deload muna ko ng poundages ko or magapahinga ng 1 week or mag iba ng routine . sa DL ko kasi naramdaman ung sa lower tagilirian ko eh
Comments
chest / tri
13:00 -14:35
Flat BP
olybar x20
30kgs x15
40kgs x15
60kgs x12 x2
80kgs x8 ( spotted on last 2 )
Inclined DB Press
65lbs (each hand) x12 x2
65lbs (each hand) x10
Dips
BDWT x15 x4
Flat DB Flys
35lbs (each hand) x12 x4
CGBP
30kgs x12 x2
40kgs x10
Skull Crusher
ez olybar x15
20kgs x10 x2
30kgs x12 (spotted ng konti )
Overhead Rope push
3 sets
Rope Push Down
3 sets
some ab works
FINALLY!!!! nakabalik na rin sa buhay bakal after 8 days off sa gym. at sa lob ng 8 days na walang bakal, twice lang ako nakapag bodyweight training . nataong busy na busy rin kasi sa dami ng events sa hotel kaya feeling ko naubos lakas ko sa work ng mga nakaraang araw. im glad na kahit papaano eh di apektado ung strenght ko na kakaunti hihihi
bukas legs day, sana naman ok pa din ako hehehe
nakaka paranoid talaga pag di nakaka pag bakal, pakiramdam ko ang payat payat ko na, hinag hina ako at nakakalungkot talaga hehehe iba talaga pag kasama na sa buhay ang training sa gym. last saturday while watching some ufc fight, naisip ko gano kahirap training nila par ma attain ung physique nila hehe
Legs Day
13:20 - 15:00
WU - some stretching + 4 sets of leg extension and lying leg curl at BDWT squat
BB Back Squat
Olybar x20
40kgs x12 x3
60kgs x10 x2
80kgs x8
80kgs x7
40kgs x5
SLDL
40kgs x12 x2
50kgs x12
60kgs x10
60kgs x7
DB Walking Lunges
6 sets (35lbs each hand)
Legs Extension
5 sets
Lying Leg Curl
5 sets
Pull Up
Bdwt x12 x4
Chin Up
BDWT x15 x4
nakakapagod na training. nabaguhan ata. pero feeling great naman. bukas full rest or baka mag ab work ako sa parke hihihi
Delts
13:35 - 14:40
WU - RC and some unat unat
Pull Up
BDWT x12 x4
Chin Up
BDWT x15 x4
OHP
olybar x20
20kgs x15 x2
30kgs x12 x2
Seated DB Press
65 (2) x12 - may taga load ng isang DB sakin
65 (2) x10 x7 - may taga load ng isang DB sakin
Bent Over DB Raise
10kgs (2) x15 x3
Reverse Pec Dec
4 sets
Plate Raise
20kgs x10 x8 x8
one arm DB Side Raise
30lbs x12 x3
Bicep Curl
4 sets
hirap mag training ngayon kasi DOMS parin legs ko. hirap umupo t tumayo
Mind if I ask first. Could you state clearly your long-term goal? [size=x-small](Your very long-term goal in this sport.)[/size]
@Core
That won't be necessary. Just backread your posts among these journals on this forum. [size=x-small](*Hint: Last days of July)[/size]
ahhh.. di nako mag ba backread kung ano man yun eh bahala na hahaha
sabihin mo na lang kung may gusto ka sabihin sakin sir @Core di na naman ako kagaya dati nung bago pa lang na na ooffend or di marunong umintindi ng pag na ki-criticize hihihi kaya ok lang kahit ano sabihin mo uunawain at iintindhin ko:)
Don't mind if you didn't bother looking it up. Might bring it up one of these days. [size=x-small](*Be wary of your posts.)[/size]
If that's the case then...
[size=x-small](*Bump)[/size]
Fushion!!! Hihihihi
Welcome back :sport:
sa buhat naman, i guess im on the right track
sa kain naman, see-food diet pa rin hahaha
thick, solid and tight:lol jeff seid ng PBB!!!
ui, wag kang ganyan bai, baka may magalit hahahaha
simpleng tao lang ako na may simpleng pangarap hahaha baka may makabasa sabiihin pa purihan tayo ng purihan dito hahahah
kung jeff seid ako, ikaw naman si rich piana ng pbb! tats kung tats at mass kung mass
lols. sino nman magagalit?
bawe na lang mamaya! pramiz!
Back / Bicep
16:20 -18:10
WU - usual stretching 5 minutes
Pull Up
BDWT x15 X5
Chin Up
BDWT x12 x5
Deadlift
olybar x15
40kgs x15
60kgs x12
80kgs x10
100kgs x8
110kgs x5
120kgs x3
BB Rows (underhand)
40kgs x12 x2
40kgs x10
TBar Row (olybar in the corner)
40kgs x12 x2
55kgs x10
60kgs x7
V-Bar Pull Up
BDWT x15 x3
Wide Lat Pull Down (4 sets)
DB Curl
30's x12 x4
Hammer Curl
30's x12 x4
Concentrated Curl
25's x12 x3
Preacher Curl (5 sets)
though lack of sleep at pagod sa work, still manage to have a good training. ligong ligo nga lang ako sa pawis..
Today is church day! Then rest day naman sa monday kaya sa martes na ulit ang Legs Day!
Shoulder
16:35 - 19:00 (dami tao eh )
WU- Rc and stretching ( 10 minutes )
Seated DB Press
50 (2) x15
55 (2) x15
60 (2) x12
65 (2) x12 - may taga load ng isang DB sakin
70 (2) x8 x5 - may taga load ng isang DB sakin
Bent Over DB Raise
30's (2) x12 x4
Reverse Pec Flys
4 sets
Plate Raise
20kgs x10 x3
one arm DB Side Raise
30lbs x12 x3
DB Shrugs
65 (2) x12 x3
some biceps basics routine ..
legs day mamaya after ng shift ko
Legs Day
17:00 - 19:00
WU - stretching + 3 sets of legs extension and lying leg curl
BB Squat
Olybar x20
40kgs x12 x2
60kgs x12
60kgs x10 x2
80kgs x10 x8
100kgs x5 (spotted/ someone holding my waist para di ma out of balance)
50 kgs x10
SLDL
40kgs x15 x2
60kgs x12
80kgs x10 x7
DB Walking Lunges
4 sets
Legs Extension
5 sets
Lying Leg Curl
5 sets
Chin Up
Bdwt x12 x5
Preacher Curl
4 sets
Chest / Tri
18:00 - 19:00
WU - rc
DB inclined Press
50's x12 x2
60's x12 x2
65's x12
70's x10 (spotted last 3 reps )
80's x7
* iniangat na sakin ung isang dumbel na 80lbs kasi dko na kaya iangat ng sabay hahaha at spotted na rin ng konti ung last 3-4 reps ata
Flat BB BP
40kgs x12 x2
60kgs x8
60kgs x5
Dips
Bdwt x15 x4
Flat Db Flys
40's x12 x4
CGBP
30kgs x12 x2
35kgs x10 x8
Skull Crusher
20kgs x15 x2
20kgs x10
Rope PushDown
5 sets
good training kaso hangang sa matapos ako parang manhid o di ko alam tawag sa nararamdaman ng biceps ko hihihi na pwersa ata sa inclined DB press
Rest day ko ngayon sa training at sa work so nga nga ako at excited bukas sa back day
Back / Bicep
17:00 - 19:00
WU - RC and some usual stretching
Pull Up
BDWT x12 x5
Chin Up
BDWT x15 x5
Deadlift
40kgs x15 x2
60kgs x12
80kgs x12
100kgs x8
110kgs x5
110kgs x2
40kgs x12
BB Rows (underhand)
40kgs x12 x2
50kgs x10
55kgs x8
TBar Row (olybar in the corner)
40kgs x12
50kgs x12
60kgs x10
70kgs x7
V-Bar Pull Up
BDWT x15 x5
BB Curl (oly ez bar )
20kgs x12 x3
Preacher Curl ( life fitness )
4 sets
DB Alternating Curl
35's x12 x3
DB Hammer Curl
35's x12 x4
Legs
17:00 - 19:00
WU - stretching + 3 sets of legs extension and lying leg curl (as always plus air squat 3 sets 20 reps )
BB Squat
40kgs x12 x2
60kgs x12 x2
70kgs x10
80kgs x10
90kgs x5 (spotted/ someone holding my waist para di ma out of balance)
50 kgs x10
SLDL
40kgs x15 x2
60kgs x12
80kgs x10
100kgs x5
DB Walking Lunges
4 sets
Legs Extension
5 sets
Lying Leg Curl
5 sets
Pull Ups
Bdwt x12 x5
Chin Up
Bdwt x12 x5
Some curls
Chest / Tri
17:00 - 18:200
WU - rc unat unat
Flat BB BP
40kgs x12 x2
60kgs x12 x2
80kgs x12
90kgs x10 ( slight support/spot last 3 reps )
100kgs x 7 ( spotted ng konti pataas )
80kgs x5
DB inclined Press
60's x12 x4
Dips
Bdwt x15 x5
Flat Db Flys
45's x12 x10 x8 x8
CGBP
30kgs x12 x2
35kgs x10
40kgs x8
Skull Crusher ( ez olyBar )
20kgs x15 x2
20kgs x10
Rope PushDown
5 sets
lakas lakasan ako kahapon hahahha sarap ng pakiramdam pag tight na tight ung mga maskels hahaha tapos makikita mo salami sarili mo hihihihih plus some good compliments from your foreign gym mates hahahha = ego lifting LOL
Back / Bicep
17:00 - 19:00
WU - RC and some usual stretching
Pull Up
BDWT x12 x3
BDWT x8 x2
Chin Up
BDWT x15 x5
Deadlift
60kgs x15 x2
70kgs x12
80kgs x12
100kgs x10
110kgs x8
120kgs x5
120kgs x3
BB Rows (underhand)
40kgs x12 x2
50kgs x10
55kgs x10
TBar Row (olybar in the corner)
40kgs x12
50kgs x12
60kgs x10
70kgs x8
V-Bar Pull Up
BDWT x15 x3
Wide Lat Pull Down
4 sets
Alt DB Curls
35's x15 x2
40's x12 x2
DB Hammer Curls
40's x12 x4
Preacher Curl ( life fitness machiine )
4 sets
great back training! felt strong kahit antok na. maya delts naman pero mabilisan lang para umabot pa sa 6 pm holy mass para mag gain din ng ibang mass
Legs
17:00 - 19:00
WU - air squat x20 x3 + 3 sets of legs extension and lying leg curl
BB Squat
40kgs x12 x3
60kgs x12 x2
70kgs x9
80kgs x7 x2
( reverse pyramind after
SLDL
40kgs x15 x2
60kgs x12
80kgs x10
DB Walking Lunges
5 sets
Legs Extension
5 sets
Lying Leg Curl
5 sets
Seated Calf Raise
5 sets
Pull Ups
Bdwt x12 x3
Chin Up
Bdwt x12 x3
some lightweight curls para sa girlie na staff ng gym hahahaha
power chest for aesthetics purposes mamayang hapon!! hahaha
Chest / Tri
17:15 - 18:35
WU - RC movements as always
DB inclined Press
55's x12 x2
60's x12 x2
65's x12
70's x12
80's x8 x2
80's x6
* mahina ako sa pag angat ng 80lbs DB kaya ung isa angat ko ung isa angat nya @karl
Flat BB BP
40kgs x12 x2
60kgs x10 x9
Dips
Bdwt x15 x4
Flat Db Flys
40's x12 x4
CGBP
30kgs x12 x2
35kgs x10
Skull Crusher ( ez olybar )
20kgs x15 x2
20kgs x10
Rope PushDown
5 sets
- some core training
hinahanap ko ung hingang habol sa chest training ko pero wala akong naramdamang ganun hahaha unlike pag DL at squat
Back / Bicep
16:00 - 18:00
WU - RC and some usual stretching
Pull Up
BDWT x12 x4
BDWT x8
Chin Up
BDWT x15 x5
Deadlift
60kgs x15 x3
80x12 x2
90kgs x10
100kgs x8
115kgs x6
120kgs x4
40kgs x10
BB Rows (underhand)
50kgs x12 x2
50kgs x10
TBar Row (olybar in the corner)
50kgs x12
60kgs x10
70kgs x7
V-Bar Pull Up
BDWT x15 x3
Wide Lat Pull Down
4 sets
Preacher Curl ( life fitness machiine )
4 sets
Alt DB Curls
35's x15 x2
40's x12
DB Hammer Curls
40's x12 x3
good traaining however ay may konting sakit sa lower back ( right tagiliran ko ) ewan ko kung DOMS sa mga past training or ano. if next week at ganun pa rin baka mag deload muna ko ng poundages ko or magapahinga ng 1 week or mag iba ng routine . sa DL ko kasi naramdaman ung sa lower tagilirian ko eh