Squat
Warm UP
Set 1: Bar x 10
Set 2: 100lbs x 3
Set 3: 150lbs x 3
Working Set
4 Set of 180lbs x 5 - mahirap talaga iunrack sa mini squat rack namin....
BB Flat Bench
Warm Up
Set 1: Bar x 20
Set 2: 100lbs x 5
Working Set - 60 to 90s rest for each set
Set 1: 130lbs x 8
Set 2: 130lbs x 8
Set 3: 120lbs x 8 - 10 sana target ko pero exhausted pa ako sa previous set
Set 4: 100lbs x 12 - 15 sana..same scenario....
heart rate was fast for almost entire Benchpress workout...sarap sa pakiramdam...
Inclined DB Press - 60 to 90sec rest
Set 1: 60lbs x 8
Set 2: 50lbs x 8
Set 3: 50lbs x 8
Set 4: 40lbs x 8
Machine Flys
Set 1: 40lbs x 10
Set 2 to 4: 45lbs x 10
Shoulder DB Press
Set 1: 40lbs x 8 - grinder, mahina talaga shoulder ko lalo na yung kaliwa ko...
Set 2 to 3: 30lbs x 10 - dito ko na ramdam na pagod na ko...target is 10 to 15 sana since light weight na to...
DB Side Lateral Raise
3 Set of 20lbs x 12
Close Grip
Set 1: 100lbs x 5 - ang hirap na iunrack...wew....
Set 2: 90lbs x 6
Set 3: 70lbs x 8
Set 4: 70lbs x 5
Wide Lat Pull down
Set 1: 90lbs x 10
Set 2: 90lbs x 8
Set 3: 70lbs x 10
Set 4: 60lbs x 15
Barbell Row
Set 1: 120lbs x 10
Set 2: 120lbs x 10
Set 3: 120lbs x 10
Set 4: 100lbs x 10
DB Row
2 Set of 80lbs x 8
1 Set of 50lbs x 10
EZ Bar Bicep Curls
Set 1: 50lbs x 12
Set 2: 55lbs x 8
Set 3: 50lbs x 10
Dropset
Set 4: 40lbs x 10; 30lbs x 10; 20lbs x 10; 10lbs x 10; 5lbs x 10; bar x 10
Supinated Bicep Curls
3 Set of 20lbs x 10
Hammer Curls
3 Set of 25lbs x 10
BB Shrug
3 Set of 200lbs x 12
1 Set of 200lbs x 10
mag close grip bench sana ako kaso ang tagal ng mga nasa bench umalis at matapos eh kaya uwi mode na muna.....
Wahaha! parang alam ko na ito Bro, ito ung mga Chestarms Man kung tawagin.. babad lagi sa bench ayaw mag Legs haha! tapos lalo na ngayun january rumble sa GYM dami tao haha! Pero ok lang din hinahayaan ko din sila kasi nagdaan din ako sa ganyan newbie kaya unli set sa bench :lol
mag close grip bench sana ako kaso ang tagal ng mga nasa bench umalis at matapos eh kaya uwi mode na muna.....
Wahaha! parang alam ko na ito Bro, ito ung mga Chestarms Man kung tawagin.. babad lagi sa bench ayaw mag Legs haha! tapos lalo na ngayun january rumble sa GYM dami tao haha! Pero ok lang din hinahayaan ko din sila kasi nagdaan din ako sa ganyan newbie kaya unli set sa bench :lol
haha gusto ko sana sundutan ung tricep ko that time kase hindi ko na magawa ung close grip if isasabay ko sa chest ko, fatigue na ung arms ko hehe, hanggang 70lbs lang ako pag ganun.
Last Saturday: Back day
Deadlift:
3 Set of 210lbs x 8 - unti unti ko ulit kinukuha ung 250lbs x 5 ko
Pull UPs
4 Set of 6 to 8 reps
DB Row
3 Set of 80lbs x 10
EZ Bar Bicep Curls
3 Set of 60lbs x 8
1 Set of 50lbs x 10
Seated Cable Row
Set 1: 100lbs x 10
Set 2 and 3: 90lbs x 12
Set 4: 80lbs x 14
Seated Hammer Strength
3 Set of 115lbs x 10
Supinated Bicep Curl
3 Set of 30lbs x 10
EZ Bar Bicep Curl
3 Set of 50lbs x 10
1 Set of 50lbs x 10; 30lbs x 10; 20lbs x 10; bar x 20
EZ Bar Reverse Curl
3 Set of 35lbs x 10
Hammer Curls
3 SEt of 30lbs x 10
DB Shrugs
3 Set of 80lbs x 12
Done....
sobrang dami ng tao sa gym kagabi, siguro dahil nalate na ako ng dating, usually 6pm to 7pm ako nag gym, eh kagabi 7pm na ako nakapag gym at sobrang crowded, buti na lang mga bandang 8pm na un naging crowded at nagawa ko na lahat ng set ko.
BB Flat Bench Press - tried to applied leg drive..mukang ok nga sa bench kaso mejo masakit sa lower back kase di ako sanay na naka arc ung lower back ko tapos naka flat ung foot mo sa floor, usually kase naka tiptoe ako hehe....
Set 1 to 3: 140lbs x 5
Set 4: 140lbs x 4 - lols! may nanuod kase kaya naconscious siguro ako
Overhead Press
Set 1: 80lbs x 6
SEt 2 and 4: 90lbs x 5
Inclined DB Press
Set 1: 60lbs x 8
Set 2: 60lbs x 5 - pag intial lift ko nahulog pwet ko sa bench hehe, ang liit kase ng upuan ng inclined bench nila dun sa gym kaya nawala ung comfort zone ko whole reps...
Set 3: 60lbs x 8
DB Side Lateral
3 Set of 20lbs x 10
Close Grip Bench
SEt 1: 130lbs x 5
SEt 2 and 3: 140lbs x 5
Cable Pushdown
Set 1: 100lbs x 10
Set 2 and 3: 110lbs x 8
Hanging Leg Raise
3 Set of 20reps BW
Hanging Side Raise
3 SEt of 10 each BW
last set superset to some ab workout:
Comments
Pull DAy Strength
Deadlift
Warm up
Set 1: 100lbs x 10
Set 2: 200lbs x 3
Working Set
4 Set of 250lbs x 5
PUll Ups
Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps
Pendlay Row
4 Set of 140lbs x 8
Bicep Curl - EZ Bar
3 Set of 50lbs x 10
1 Drop Set of 30lbs x 10; 20lbs x 10; Bar x 10
BB Shrug
4 Set of 210lbs x 8
Declined Crunches superset to Declined Obliques Crunches
4 Set of 20 reps
Done...
Squat
Warm UP
Set 1: Bar x 10
Set 2: 100lbs x 3
Set 3: 150lbs x 3
Working Set
4 Set of 180lbs x 5 - mahirap talaga iunrack sa mini squat rack namin....
Leg Press
3 Set of 450lbs x 10
Calf Press
3 Set of 450lbs x 10
Standing Calf RAsie
3 Set of 10 reps
Romanian Deadlift
4 Set of 120lbs x 10
Plate Side Bend
4 Set of 50lbs x 10
Declined Bench Russian Twist
4 Set of 25lbs x 20
Done...
BB Bench press
1 Set of 120lbs x 10
3 Set of 130lbs x 8
Inclined DB Press
3 Set of 60lbs x 10
Dips
4 Set of 10 reps bodyweight
Shoulder Press
1 Set of 40lbs x 6 - damn, nanghina na ata ako..
3 Set of 30lbs x 8
Side Lateral Raise
4 Set of 20lbs x 12
Overhead Tricep Externsion - Cables
4 Set of 30lbs x 10
CAble PUlldown
4 Set of 100lbs x 10
Cable Crunch
4 Set of 100lbs x 20
========================================
Yesterday: PUll Day Hypertrophy
Deadlift
Set 1: 200lbs x 10
SEt 2 and 3: 210lbs x 8
Set 4: 200lbs x 10
Lat Pulldown
4 Set of 90lbs x 12
DB Row
3 Set of 80lbs x 10
BB Curl - EZ Bar
Set 1 and 2: 50lbs x 10
Set 3: 50lbs x 8
Set 4: Drop set
50lbs x 8
40lbs x 8
30lbs x 8
20lbs x 10
10lbs x 10
bar x 10
Reverse Curls
3 Set of 30lbs x 10
4th SEt Drop Set
30lbs x 10
20lbs x 10
10lbs x 10
bar x 10
Supinated Bicep Curls
3 Set of 20lbs x 10
1 Set Drop Set
20lbs x 10
10lbs x 10
Declined Ab Crunches superset to Declined Side Crunches no rest
4 SEt of 20 reps
Done...
Squat
Warm up
Set 1: Bar x 10
Set 2: 100lbs x 5
Set 3: 130lbs x 3
Set 4: 150lbs x 2
Working Set
3 Set of 170lbs x 10
Leg Press
3 Set of 400lbs x 15
Calf Press
3 Set of 400lbs x 15
Calf Raise
3 Set of 15 reps
Lying Hamstring Curls
Set 1: 70lbs x 12
Set 2 to 4: 80lbs x 12
Leg Extension
4 Set of 120lbs x 12
Plate Side Bend
4 Set of 50lbs x 10
Declined Russian Twist
4 Set of 25lbs x 20
BB Flat Bench
Warm up
Set 1: Bar x 20
Set 2: 100lbs x 5 - pause reps
Set 3: 120lbs x 3
Set 4: 130lbs x 1
Working Set
4 Set of 140lbs x 5
Inclined DB Press
3 Set of 60lbs x 8
Chest Dips - 90secs rest
Set 1 and 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps
Overhead Press
Set 1: 70lbs x 8
Set 2: 70lbs x 7
Set 3: 70lbs x 7
Set 4: 70lbs x 5
Side Lateral Raise
3 Set of 20lbs x 10
Close Grip Bench
Set 1: 70lbs x 10
Set 2 to 4: 100lbs x 8
Skull Crusher
3 Set of 50lbs x 10
Done.. nakalimutan ko mag abs hehe...
after 5 days ata, hit gym pero light lang with less rest time...
Pull Day
Pull Ups
4 Set of 6 to 10 reps
Wide Lat Pulldown
Set 1 to 3: 90lbs x 10
Set 4: 80lbs x 10
Hammer Strength - alternate arms
Set 1: 115lbs x 12
Set 2 to 4: 125lbs x 12
EZ Bar Bicep Curls
3 Set of 50lbs x 10
1 Drop Set; 50lbs x 10; 30lbs x 10; 20lbs x 10; bar x 20
Supinated Bicep Curl
4 Set of 20lbs x 10
Reverse EZ Bar Curl
3 Set of 30lbs x 10
1 Set of 35lbs x 10
DB Shrugs
4 Set of 80lbs x 10
Done...
Squat
3 Warm Up Set
Working Set
3 Set of 180lbs x 5
Leg Press
3 Set of 405lbs x 15
Calf Press
3 Set of 405lbs x 15
Standing Calf Raise
3 Set of 10 reps
Hamstring Curls
1 Set of 75lbs x 8
3 Set of 65lbs x 10
Close Grip Bench
Set 1: 90lbs x 10
Set 2 to 4: 100lbs x 10
DB TRicep Extension
Set 1: 30lbs x 10
Set 2 to 4: 40lbs x 10
ONe Hand Tricep Extension
3 Set of 20lbs x 10
Cable Pushdown
4 Set of 90lbs x 10
Cable Kickbak
3 Set of 20lbs x 10
Done...
BB Flat Bench
Warm Up
Set 1: Bar x 20
Set 2: 100lbs x 5
Working Set - 60 to 90s rest for each set
Set 1: 130lbs x 8
Set 2: 130lbs x 8
Set 3: 120lbs x 8 - 10 sana target ko pero exhausted pa ako sa previous set
Set 4: 100lbs x 12 - 15 sana..same scenario....
heart rate was fast for almost entire Benchpress workout...sarap sa pakiramdam...
Inclined DB Press - 60 to 90sec rest
Set 1: 60lbs x 8
Set 2: 50lbs x 8
Set 3: 50lbs x 8
Set 4: 40lbs x 8
Machine Flys
Set 1: 40lbs x 10
Set 2 to 4: 45lbs x 10
Shoulder DB Press
Set 1: 40lbs x 8 - grinder, mahina talaga shoulder ko lalo na yung kaliwa ko...
Set 2 to 3: 30lbs x 10 - dito ko na ramdam na pagod na ko...target is 10 to 15 sana since light weight na to...
DB Side Lateral Raise
3 Set of 20lbs x 12
Close Grip
Set 1: 100lbs x 5 - ang hirap na iunrack...wew....
Set 2: 90lbs x 6
Set 3: 70lbs x 8
Set 4: 70lbs x 5
Cable Pushdown
3 Set of 90lbs x 12
Cable Crunches
4 Set of 100lbs x 20...
Done....
Pull Ups
4 Set 6 to 10 reps
Wide Lat Pull down
Set 1: 90lbs x 10
Set 2: 90lbs x 8
Set 3: 70lbs x 10
Set 4: 60lbs x 15
Barbell Row
Set 1: 120lbs x 10
Set 2: 120lbs x 10
Set 3: 120lbs x 10
Set 4: 100lbs x 10
DB Row
2 Set of 80lbs x 8
1 Set of 50lbs x 10
EZ Bar Bicep Curls
Set 1: 50lbs x 12
Set 2: 55lbs x 8
Set 3: 50lbs x 10
Dropset
Set 4: 40lbs x 10; 30lbs x 10; 20lbs x 10; 10lbs x 10; 5lbs x 10; bar x 10
Supinated Bicep Curls
3 Set of 20lbs x 10
Hammer Curls
3 Set of 25lbs x 10
BB Shrug
3 Set of 200lbs x 12
1 Set of 200lbs x 10
Done....
BB Flat Bench 60sec rest time
Set 1: 130lbs x 8
Set 2: 120lbs x 8
Set 3: 120lbs x 8
SEt 4: 100lbs x 10
Incline BB Bench
Set 1: 90lbs x 8
Set 2: 90lbs x 6
Set 3: 70lbs x 10
Set 4: 70lbs x 10
Cable Flyes
3 Set of 30lbs x 10
Dips
3 Set of 6 to 10 reps
Overhead Press
Set 1: 90lbs x 4
Set 2: 70lbs x 12
Set 3: 70lbs x 10
Side Lateral
3 Set of 20lbs x 10
Close Grip Bench
3 Set of 90lbs x 8
Cable Push Down
Set 1: 100lbs x 10
Set 2: 90lbs x 12
SEt 3: 90lbs x 12
Set 4: 70lbs x 12
Cable Crunch
4 Set of 100lbs x 20
Hanging Knee Raise
4 Set of 10 reps
BB Flat Bench Press
Warm UP
Bar x 20
70lbs x 10
100lbs x 5
120lbs x 3
Working Set
2 Set of 130lbs x 10
1 Set of 130lbs x 8
1 Set of 100lbs x 10
Inclined DB Press
3 Set of 50lbs x 8
Cable Flyes
3 Set of 30lbs x 10
Overhead Press
3 Set of 70lbs x 8
Dips
3 Set of 10 reps bw
Skull Crusher
3 Set of 50lbs x 10
Hanging Leg Raise
4 Set of 10 reps
Done...
Pull Ups
Set 1: 10 reps
Set 2 to 4: 5 to 8 reps
Wide Lat Pulldown
3 Set of 90lbs x 10
Close Grip Pull down
3 Set of 80lbs x 10
Barbell Row
Set 1: 100lbs x 10
Set 2 and 3: 120lbs x 10
Set 4: 100lbs x 10
EZ Bar Bicep Curls
Set 1 and 2: 60lbs x 8
Set 3: 50lbs x 10
Set 4: 50lbs x 10; 30lbs x 10; 20lbs x 10; bar x 10
Supinated Bicep Curls
3 Set of 30lbs x 10
Reverse EZ Bar Curl
3 Set of 30lbs x 10
Side Lateral Raise
3 Set of 20lbs x 10
BB Shrug
4 Set of 200lbs x 10
Hanging Side Raise (Obliques)
3 Set of 10 reps each side
Straight bar ba gamit dito?
dumbell po master core
Squat
Warm Up
Bar x 20
70lbs x 5
90lbs x 5
120lbs x 3
160lbs x 1
Working Set
3 Set of 170lbs x 8
Leg Press
3 Set of 400lbs x 12
Calf Press
3 Set of 400lbs x 12
Standing Calf Raise BW
3 Set of 10 reps
Lying Hamstring Curls
4 Set of 65lbs x 8 to 10 reps
mag close grip bench sana ako kaso ang tagal ng mga nasa bench umalis at matapos eh kaya uwi mode na muna.....
Wahaha! parang alam ko na ito Bro, ito ung mga Chestarms Man kung tawagin.. babad lagi sa bench ayaw mag Legs haha! tapos lalo na ngayun january rumble sa GYM dami tao haha! Pero ok lang din hinahayaan ko din sila kasi nagdaan din ako sa ganyan newbie kaya unli set sa bench :lol
haha gusto ko sana sundutan ung tricep ko that time kase hindi ko na magawa ung close grip if isasabay ko sa chest ko, fatigue na ung arms ko hehe, hanggang 70lbs lang ako pag ganun.
Last Saturday: Back day
Deadlift:
3 Set of 210lbs x 8 - unti unti ko ulit kinukuha ung 250lbs x 5 ko
Pull UPs
4 Set of 6 to 8 reps
DB Row
3 Set of 80lbs x 10
EZ Bar Bicep Curls
3 Set of 60lbs x 8
1 Set of 50lbs x 10
Reversee Curl
3 Set of 30lbs x 10
DB Supinated Bicep Curls
3 Set of 30lbs x 10
BB Shrug
3 Set of 200lbs x 10
UPright Row
3 Set of 50lbs x 10
Hanging Leg Raise
3 SEt of 12 reps
Hanging Side Riase
3 SEt of 12 reps
Done...
Squat
3 Set of 180lbs x 5
Leg Press
3 Set of 400lbs x 12
Calf Press
3 Set of 400lbs x 12
Calf Raise
3 Set of 10 BW
Romanian Deadlift - Stiff Legged Deadlift
3 Set of 100lbs x 10
Close Grip Bench
3 Set of 110lbs x 10
1 Set of 100lbs x 8
Dips - BW
3 Set of 10
Hanging Leg Raise
3 Set of 12
Hanging Side Raise
3 Set of 10 each side
Done
Flat BB Bench
Set 1: 130lbs x 9
Set 2: 140lbs x 5
Set 3: 130lbs x 8
Set 4: 100lbs x 10
Inclined DB Bench
3 Set of 60lbs x 8
Cable Flyes
3 Set of 40lbs x 12
Overhead Press
Set 1: 80lbs x 7
Set 2: 80lbs x 6
Set 3: 80lbs x 4
SEt 5: 50lbs x 8
Cable Side Lateral Raise
3 Set of 20lbs x 10
Cable Overhead Tricep Extension
3 Set of 80lbs x 10
Cable Push down
3 Set of 90lbs x 10
Cable Crunch
3 Set of 100lbs x 20
Hanging Side Raise
3 Set of 10 each side...
Done...
from Thursday to Monday walang gym, and pag ganun, mahina na naman ako...wew!!!
Overhead Press
3 Set of 80lbs x 8
1 Set of 50lbs x 10
DB Shoulder Press
3 SEt of 40lbs x 9
1 Set of 30lbs x 10; 20lbs x 9
DB Inclined Press
1 Set of 60lbs x 7 - eto na mahina na ko pagdating ng chest part
2 Set of 50lbs x 8
Dips
Set 1: 13 reps
Set 2 and 3: 12 reps
SEt 4: 10reps
Skull Crasher
1 Set of 40lbs x 12
2 SEt of 50lbs x 10
Hanging Leg Raise
3 Set of 15 reps
Hanging Side Raises
3 Set of 10 each side
Done...
Pull Ups
4 Set of 6 to 8 reps
BB Row
3 Set of 120lbs x 10
Lat Pulldown
Set 1: 100lbs x 10
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 80lbs x 12
Seated Cable Row
Set 1: 100lbs x 10
Set 3 to 4: 90lbs x 10
EZ Bar Bicep Curl
3 Set of 50lbs x 10
last set drop set
50lbs x 10; 30lbs x 10; 20lbs x10; bar x 20
Supinated DB Bicep Curls
3 Set of 30lbs x 8
Reverse EZ BAr Curl
Set 1: 30lbs x 10
Set 2 and 3: 35lbs x 10
DB Hammer Curls
3 Set of 30lbs x 10
DB Shrug
3 Set of 80lbs x 12
Face Pulls
3 Set of 70lbs x 12
Decline Crunches
4 Set of 15 reps
done....
Squat
5 Set of 180lbs x 5 - ngayon lang ako nakapg 5 set kase occupied ung ibang lugar
Stiff Legged Deadlift
4 Set of 120lbs x 10
Leg Press
3 Set of 420lbs x 10
Calf Press
3 Set of 420lbs x 10
Calf Raise
3 Set of 10 BW
Hamstring Curls
1 Set of 65lbs x 10
1 Set of 65lbs x 8
1 Set of 60lbs x 8
Dips
4 Set of 10 BW
As usual, may gumagamit ng mga bench kaya di na nakapag close grip na naman hayz...
Done...
BB Flat Bench Press
4 Set of 140lbs x 5
DB Shoulder Press
1 Set of 40lbs x 10
2 Set of 50lbs x 8
Inclined DB Press
3 Set of 60lbs x 8
Close Grip Bench
3 Set of 140lbs x 5
Dips
3 Set of 10 BW
DB Side Lateral
3 Set of 20lbs x 10
Cable Push down
3 Set of 100lbs x 10
Hanging Leg Raise
3 Set of 10 reps
Hanging side raises
3 Set of 20 each side
Done
=========================================================
Sunday Pull Day
Pull Ups
4 Set of 5 reps - 30sec rest time (warm up)
Deadlift
3 Set of 230lbs x 8
BB Row
4 Set of 120lbs x 10
Lat Pull Dwon
Set 1: 100lbs x 10
Set 2: 90lbs x 10
Set 3: 90lbs x 10
Set 4: 80lbs x 12
SEated Cable Row
Set 1: 100lbs x 10
Set 2 to 4 90lbs x 10
EZ Bar Bicep Curls
Set 1: 50lbs x 10
Set 2: 60lbs x 8
Set 3: 50lbs x 10
Set 4: 50lbs x 10; 30lbs x 10; 20lbs x 10; bar x 20
DB Supinated Bicep curls
3 Set of 30lbs x 8
EZ Bar Reverse Curl
3 Set of 35lbs x 10
DB Hammer Curls
3 Set of 30lbs x 10
BB Shrug
3 Set of 230lbs x 10
Face Pull
3 Set of 80lbs x 10
Decline Ab Crunches
3 Set of 10
Decline Oblique Crunches
3 Set of 20 reps each side
Done...
Squat
5 Set of 180lbs x 5
Stiffed Leg Deadlift
4 Set of 130lbs x 10
Leg Press
3 Set of 425lbs x 10
Calf Press
3 Set of 425lbs x 10
Standing Calf Raise
3 Set of 10 BW
Lying Hamstring Curls
3 Set of 65lbs x 10 to 8
Overhead Dumbell Tricep Extension superset to:
3 Set of 50lbs x 10
DB Front Delt Raise
3 Set of 20lbs x 10
Hanging Leg Raise
3 Set of 20 BW
Hanging Side Raise
3 Set of 10 each side
Done
Inclined BB Bench
Set 1: 100lbs x 10
Set 2 to 4: 110lbs x 10
DB Shoulder Press
3 Set of 40lbs x 10
DB Flat Bench - since gamit ung 60lbs nag 50lbs muna ako
3 Set of 50lbs x 12
Cable Flyes
3 Set of 40lbs x 10
DB Side Lateral Raise superset to Skull Crusher
3 Set of 20lbs x 12
Skull Crusher
3 SEt of 50lbs x 10
Cable PUshdown
4 Set of 100lbs x 10
Hanging Leg Raise
3 Set of 20 reps
Hanging Side Raise
3 set of 10 each side
After Side RAise, sinundan ko neto without rest period on each ab workout
Bench Crunch
30 reps
Crunches
20
Side Crunches
10 each side
Lying Alternate Leg Raise
20 reps
Done...
Pull Ups BW
3 Set 6 ot 8 reps
Lat Pull down
4 Set of 100lbs x 10
Seated Cable Row
Set 1: 100lbs x 10
Set 2 and 3: 90lbs x 12
Set 4: 80lbs x 14
Seated Hammer Strength
3 Set of 115lbs x 10
Supinated Bicep Curl
3 Set of 30lbs x 10
EZ Bar Bicep Curl
3 Set of 50lbs x 10
1 Set of 50lbs x 10; 30lbs x 10; 20lbs x 10; bar x 20
EZ Bar Reverse Curl
3 Set of 35lbs x 10
Hammer Curls
3 SEt of 30lbs x 10
DB Shrugs
3 Set of 80lbs x 12
Done....
sobrang dami ng tao sa gym kagabi, siguro dahil nalate na ako ng dating, usually 6pm to 7pm ako nag gym, eh kagabi 7pm na ako nakapag gym at sobrang crowded, buti na lang mga bandang 8pm na un naging crowded at nagawa ko na lahat ng set ko.
Squat
5 Set of 190lbs x 5
Stiff Legged
4 Set of 140lbs x 8
Leg Press
3 SEt of 435lbs x 10
Calf Press
3 Set of 435lbs x 10
Standing Calf Raise
3 SEt of 10 reps BW
and some Bicep workout
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Done...
BB Flat Bench Press - tried to applied leg drive..mukang ok nga sa bench kaso mejo masakit sa lower back kase di ako sanay na naka arc ung lower back ko tapos naka flat ung foot mo sa floor, usually kase naka tiptoe ako hehe....
Set 1 to 3: 140lbs x 5
Set 4: 140lbs x 4 - lols! may nanuod kase kaya naconscious siguro ako
Overhead Press
Set 1: 80lbs x 6
SEt 2 and 4: 90lbs x 5
Inclined DB Press
Set 1: 60lbs x 8
Set 2: 60lbs x 5 - pag intial lift ko nahulog pwet ko sa bench hehe, ang liit kase ng upuan ng inclined bench nila dun sa gym kaya nawala ung comfort zone ko whole reps...
Set 3: 60lbs x 8
DB Side Lateral
3 Set of 20lbs x 10
Close Grip Bench
SEt 1: 130lbs x 5
SEt 2 and 3: 140lbs x 5
Cable Pushdown
Set 1: 100lbs x 10
Set 2 and 3: 110lbs x 8
Hanging Leg Raise
3 Set of 20reps BW
Hanging Side Raise
3 SEt of 10 each BW
last set superset to some ab workout:
Bench Crunches - 20reps
Lying Alternate Leg Raise - 20 reps
Done...