Squat
2 Set of 200lbs x 5
1 SEt of 200lbs x 3 - mejo nakaka exhaust tong araw na to, mainit kse sa gym, mukang mabilis makadrain...ang mhirap pa neto di ko na natuloy ung 4th and 5th reps ko kase sa dips area lang ako nag squat.wla kse kmeng squat rack. next leg day ko na lang itaas at habuling ung 5reps
Leg Press
3 Set of 435lbs x 10 - same din..ang hrap makarecover
Bro, Kamusta? Lakas mo na sa Leg Press napako ako sa 350 haha!
Ang sakit sa tiyan niyan ABS WO mo mukhang pinaghahandaan nadin ang summer body beach ah? haha!
oi pre musta din?haha kelangan kase maging consistent sa workout eh hehehe...naglalaro nga lang sa 400 to 450lbs ung leg press ko, nauubos kase ung plates hehe kya jan ko lang nilalaro ung weight...
sa abs kelangan lang within 5mins matapos, sundut sundot lang hehe...
nag cardio ka pa ba? ako bike na cardio ko, bumili ako mountain bike para pag walang gym eh bike ako sa loob ng camp aguinaldo
====================================
Push Day Hypertrophy
dahil may gumagamit ng Inclined BB Bench, go for shoulder muna...
DB shoulder Press
4 Set of 50lbs x 8
Flat DB Bench Press
4 Set of 60lbs x 10
BB Inclined Bench Press
3 SEt of 110lbs x 8 - last reps sa last set grinter na sa pang 8 reps
1 Set of 100lbs x 8
1 SEt of 70lbs x 10
Back to the Gym with slight cough pero di naman ako inubo the entire gym workout...
Deload muna ako ng mga lifts ko..
Back Hypertrophy Deload
Pull Ups
3 Set of 8 reps BW
Lat Pull Down
4 Set of 80lbs x 10
Cable Row
3 Set of 80lbs x 10
DB Row
3 SEt of 60lbs x 10
EZ Bar Bicep Curls
3 Set of 40lbs x 10
DB Hammer Curls
3 Set of 30lbs x 8
BB Shrug
3 Set of 170lbs x 10
Face Pullls
3 Set of 70lbs x 10
Abs
Lying Leg Raise
20 reps
Crunches
20 reps
Reverse STraight leg Crunches
20 reps
Flutter Kicks
20 reps
Scissor Kicks
20 reps
Crunches with bend knees
20 reps
Hanging Side Raise
20 reps
Done...
mejo guminhawa ung pakiramdam ko at paghinga....namiss ko talaga ang gym pero hindi ko pa makuha ung 100% effort ko hehe...as of now nasa 70% pa lang katawan ko. maya sundutan ko ulit.
Comments
Deadlift
4 Set of 250lbs x 5
Barbell Row
4 Set of 130lbs x 5
Weighted Pull UPs
4 Set of 5 reps + 10lbs
EZ Bar Reverse Curl
3 Set of 40lbs x 19
DB Hammer Curls
3 SEt of 30lbs x 8
BB Shrug
3 SEt of 220lbs x 10
DB Rear Delt Raise
3 Set of 20lbs x 10
Abs - no rest time each workout
Lying Leg Raise
20 reps
Lying Alternate Leg Raise
10 each
Bench Crunches
20 reps
Bench Crunches - leg 90 degrees
20 reps
Lying Straight Leg Reverse Crunches
20 reps
Hanging Side Raise
10 each side
Squat
2 Set of 200lbs x 5
1 SEt of 200lbs x 3 - mejo nakaka exhaust tong araw na to, mainit kse sa gym, mukang mabilis makadrain...ang mhirap pa neto di ko na natuloy ung 4th and 5th reps ko kase sa dips area lang ako nag squat.wla kse kmeng squat rack. next leg day ko na lang itaas at habuling ung 5reps
Leg Press
3 Set of 435lbs x 10 - same din..ang hrap makarecover
Calf Press
3 Set of 435lbs x 10
Standing Calf Raise
3 SEt of 10 BW
Stiffed Leg Deadlift
4 Set of 140lbs x 8
Arms...
Close Grip Bench
3 Set of 130lbs x 5
Superset
Cable Pushdown and Supinated Bicep Curls
Cable Pushdown
3 SEt of 110lbs x 8
Supinated Bicep Curls
3 Set of 30lbs x 8
ABs no rest time each exercise
Lying Leg Raise
20 reps
Bench Crunches
10 reps
Alternate Leg Raise
10 reps each
Crunches - leg bend 90degrees
20 reps
Lying Alternate Leg Raise
10 reps
Done.....
Inclined BB Bench
4 Set of 110lbs x 10
DB Flat Bench
1 Set of 70lbs x 5
3 Set of 60lbs x 10
Cable Flyes
1 Set of 30lbs x 12
3 Set of 40lbs x 10
DB Shoulder Press
3 Set of 40lbs x 9
DB Side Lateral Raise
3 Set of 20lbs x 12
Skull Crusher
3 Set of 50lbs x 10
Dips
3 SEt of 10 BW
DB Kickbacks
3 Set of 10lbs x 10
Hanging Leg Raise
3 Set of 20 reps
Hanging Side Raise
3 Set of 10 each
========================================================
Pull Day Hypertrophy
Pull Ups
3 Set of 8 reps
Cable Row
4 Set of 100lbs x 10
Lat Pull Down
1 Set of 100lbs x 8
3 Set of 90lbs x 10
Close Grip Lat PUll donw
3 SEt of 70lbs x 10
DB Row
3 Set of 80lbs x 10
EZ Bar Bicep Curls
3 Set of 50lbs x 12
last dropset: 50lbs x 12; 30lbs x 10; 20lbs x 10; bar x 20
DB Supinated Bicep Curls
3 Set of 30lbs x 8
DB Shrug
3 Set of 80lbs x 12
Face PUll
1 Set of 70lbs x 12
2 Set of 80lbs x 10
Abs no rest time
Crunches (leg 90degrees)
20reps
Alternate Leg Crunches
20 reps
Bench Crunches
20 reps
Lying Leg Raise
20 reps
Alternate Leg Raise
10 each
Haning Side Raise
10 each
Done.....
Squat
4 Set of 170lbs x 8
Leg Press
3 Set of 440lbs x 10
Calf Press
3 Set of 440lbs x 10
Lying Hamstring Curls
3 Set of 60lbs x 10
Leg Extension
3 Set of 110lbs x 10
Lunges
1 Set of 40lbs x 8
3 Set of 30lbs x 8
Arms - Superset
Supinated Bicep Curls
3 SEt of 30lbs x 8
Cable Pushdown
3 Set of 110lbs x 10
ABs - no rest\minimal each
Lying Leg Raise
20 reps
Bench Crunches
20 reps
Leg Crunches
20 reps
Alternate Lying Leg Raise
10 each leg
Crunches with 90 degree leg raise
20 reps
Hanging Side Raise
10 each side
Done...
BB Flat Bench
Set 1: 150lbs x 3
Set 2 to 5: 140lbs x 3 - wala kase spotter kaya bawas muna konti
Overhead Press
4 Set of 90lbs x 5
Inclined Db press
3 SEt of 60lbs x 7
DB Side Lateral Raise
3 Set of 25lbs x 8
Close Grip Bench
4 Set of 130lbs x 5
Cable Pushdown
3 SEt of 120lbs x 8
Hanging leg raise
3 Set of 20 reps bw
Hanging Side Raise
3 Set of 10 reps each
Done....
Deadlift
5 Set of 250lbs x 5
Weighted PUll Ups
4 Set of 5 reps + 10lbs
BB Row
4 Set of 140lbs x 8
EZ BAr Bicep Curls
3 Set of 60lbs x 8
DB Hammer Curls
3 SEt of 40lbs x 5
BB Shrug
4 Set of 220lbs x 10
Abs no rest time for 5 mins
Lying Leg Raise
20 reps
Bench Crunches
20 reps
Lying Alternate Leg Raise
20reps
Reverse Leg Crunches
20 reps
Crunches - hang knees 90degrees
20 reps
Hanging Side Raise
10 reps each
Done...
Squat
5 Set of 200lbs x 5
Leg Press
3 Set of 430lbs x 10
Calf Press
3 SEt of 430lbs x 12
Standing Calf Raise
3 Set of 10 BW
Stif Legged Deadlift
4 Set of 140lbs x 8
arms... superset
Dips BW
3 Set of 10
EZ Bar Bicep Curls
3 SEt of 50lbs x 10
DB Hammer Curls
3 Set of 30lbs x 10
Done....
Inclined BB Bench
3 Set of 110lbs x 8
DB Shoulder Press
3 Set of 50lbs x 8
DB Flat Bench Press
3 Set of 60lbs x 10
Cable Flyes
3 Set of 40lbs x 12
Skull Crusher
3 Set of 50lbs x 12
One Arm Cable Pushdown
3 Set of 20lbs x 10 each arm
Cable PUshdown
3 Set of 80lbs x 10
Cable Kickback
3 Set of 20lbs x 10
Cable Side Lateral Raise
3 Set of 10 reps
Hanging Leg Raise
3 Set of 10 reps
Hanging Side Raise
3 Set of 10 reps per side
Reverser Leg Raise Crunches
20 reps
Lying Alternate Leg Raise
20 reps
Bench Crunch
20 reps
Crunches
20 reps
Done
Pull Ups
4 Set of 6 to 8 reps
Lat Pull down
1 Set of 100lbs x 10
3 Set of 90lbs x 10
Cable Row
4 Set of 90lbs x 10
Standing DB Row
3 Set of 70lbs x 10
EZ Bar Bicep Curls
2 Set of 50lbs x 10
1 Set of 50lbs x 8
DB Supinated Bicep Curls
3 Set of 30lbs x 8
DB Shrug
3 Set of 80lbs x 12
Face PUlls
3 Set of 80lbs x 10
Done
Squat
4 Set of 180lbs x 8
Leg Press
3 Set of 420lbs x 12
Calf Press
3 Set of 420lbs x 12
Standing Calf Raise - BW
3 Set of 12
Standing DB Lunges
3 Set of 30lbs x 10 - each side
Leg Extension
3 Set of 110lbs x 12
Hamstring Curls
Set 1: 60lbs x 10
Set 2 and 3: 65lbs x 8
Set 4: 60lbs x 8
Arms: Superset
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Cable Pushdown
3 Set of 110lbs x 10
ABS: no rest time
Lying Leg Raise
20 reps
Bench Crunch
20 reps
Reverse Crunch with Straigh Leg
20 reps
Alternate Leg Raise
20 reps
Crunches with Knee 90 degrees
20 reps
Hanging Side RAise
10 each side
Overhead Press
4 Set of 90lbs x 5
BB Flat Bench Press
3 SEt of 140lbs x 5
Inclined DB Press
4 Set of 60lbs x 8
Close Grip Bench
4 Set of 130lbs x 8
DB Side Lateral
3 Set of 25lbs x 8
Cable Pushdown
3 Set of 120lbs x 8
Hanging Leg Raise
3 Set of 20 reps
Done
Deadlift
5 Set of 260lbs x 5
Weighted Pull Ups
4 Set 6 reps + 10lbs
BB Row
4 SEt of 140lbs x 8
EZ Bar Bicep Curls
4 Set of 60lbs x 8
DB Hammer Curls
3 Set of 40lbs x 6
BB Shrug
3 Set of 230lbs x 10
SQuat
Set 1: 210lbs x 3
Set 2 to 5: 200lbs x 5
Romanian Deadlift
4 Set of 150lbs x 10
Leg Press
3 Set of 435lbs x 10
Calf Press
3 Set of 435lbs x 10
Standing Cafl Raise
3 Set of 10
Superset
Dips and Supinated Bicep Curls
Dips
3 Set of 10 BW
DB Supinated Bicep Curls
3 Set of 30lbs x 8
ABs no rest
Lying Leg Raise
20 reps
Crunches
20 reps
Reverser Crunches
20 reps
Bend knee Crunch
20 reps
Hanging Side Raise
20 reps
Done...
Bro, Kamusta? Lakas mo na sa Leg Press napako ako sa 350 haha!
Ang sakit sa tiyan niyan ABS WO mo mukhang pinaghahandaan nadin ang summer body beach ah? haha!
oi pre musta din?haha kelangan kase maging consistent sa workout eh hehehe...naglalaro nga lang sa 400 to 450lbs ung leg press ko, nauubos kase ung plates hehe kya jan ko lang nilalaro ung weight...
sa abs kelangan lang within 5mins matapos, sundut sundot lang hehe...
nag cardio ka pa ba? ako bike na cardio ko, bumili ako mountain bike para pag walang gym eh bike ako sa loob ng camp aguinaldo
====================================
Push Day Hypertrophy
dahil may gumagamit ng Inclined BB Bench, go for shoulder muna...
DB shoulder Press
4 Set of 50lbs x 8
Flat DB Bench Press
4 Set of 60lbs x 10
BB Inclined Bench Press
3 SEt of 110lbs x 8 - last reps sa last set grinter na sa pang 8 reps
1 Set of 100lbs x 8
1 SEt of 70lbs x 10
Cable Flyes
3 Set of 40lbs x 12
DB Side Lateral Raise
3 SEt of 20lbs x 12
Skull Crusher
3 Set of 50lbs x 12
Dips
2 Set of 10 BW
CAble PUlldown
3 Set of 100lbs x 8
Hanging Leg Raise
2 Set of 20 reps
Lying Leg RAise
20 reps
Done...
More Cardio ako now need magbawas eh mas madalas pa ako magcardio ngayun kesa magbuhat hehe! wala oras eh laging sarado GYM eh.
Stay Fit Brah! :sport:
Pull Ups
4 Set of 8reps
Lat Pull Dwon
Set 1: 100lbs x 8
Set 2 to 4: 90lbs x 10
Cable Row
Set 1: 100lbs x 8
Set 2 to 4: 90lbs x 10
DB Row
3 Set of 80lbs x 10
EZ Bar Bicep Curl
2 Set of 50lbs x 8
1 Set of 50lbs x 7
Hammer Curls
3 SEt of 30lbs x 8
Supinated Bicep Curls
3 Set of 20lbs x 10
DB Shrug
3 Set of 80lbs x 12
FAce Pull
4 Set of 80lbs x 10
Hanging Side RAise
3 Set of 10 each
Squat
4 Set of 180lbs x 8
Leg Press
3 SEt of 430lbs x 10
Calf Press
3 Set of 430lbs x 12
Standing Calf Raise BW
3 Set of 10
DB STanding LUnges
3 Set of 30lbs x 8
Leg Extension
3 Set of 110lbs x 12
Hamstring Curls
1 Set of 60lbs x 12
2 Set of 65lbs x 10
Superset
DB Supinated Curl
3 Set of 30lbs x 8
Cable PUshdown
3 Set of 100lbs x 10
ABs no rest time
Lying Leg Raise
20 reps
Crunches
20 reps
Reverse Crunches
20 reps
Straight Leg Reverse Crunches
20 reps
Crunches with bend knees
20 reps
Hanging Side Raise
20 reps
Done
BB Flat Bench
4 SEt of 150lbs x 4
1 Set of 150lbs x 3
Overhead Press
1 Set of 90lbs x 5
3 Set of 95lbs x 3
Inclined DB Bench
4 Set of 60lbs x 9
Close Grip BEnch
4 Set of 130lbs x 5
DB Side Lateral Raise
2 Set of 25lbs x 8
1 Set of 25lbs x 10
Cable Pushdown
Set 1: 110lbs x 8
Set 2: 120lbs x 8
Set 3: 110lbs x 8
Abs no rest time
Lying Leg Raise
20 reps
Crunches
20 reps
Straight Leg Reverse Crunches
20 reps
Alternating Leg Raise
20 reps
Crunches with knee bend
20 reps
Hanging Side RAise
10 each side
Done
Deadlift
5 Set of 260lbs x 5
Weighted Pull Ups
4 Set of 5 reps BW + 15lbs
BB Row
1 Set of 140lbs x 8
4 Set of 150lbs x 5
EZ Bar Bicep Curls
3 Set of 60lbs x 8
BB Shrug
4 Set of 250lbs x 8
Done...
Squat
5 Set of 205lbs x 5
Stiffed Leg Deadlift
1 Set of 140lbs x 8
4 Set of 150lbs x 5
Leg Press
3 Set of 430lbs x 10
Calf Press
3 SEt of 430lbs x 12
Standing Calf Raise
3 Set of 12 BW
Superset
Dips
3 Set of 12 reps BW
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Abs no rest
Lying Leg Raise
20 reps
Crunches
20 reps
Reverse STraight leg Crunches
20 reps
Flutter Kicks
20 reps
Bicycle Kicks
20 reps
Crunches with bend knees
20 reps
Hanging Side Raise
20 reps
Done....
Inclined BB Bench Press
Set 1: 110lbs x 12
SEt 2 to 4: 120lbs x 10
BB Shoulder Press
3 SEt of 50lbs x 8
DB Flat Bench Press
3 Set of 60lbs x 10
DB Side Lateral Raise
3 Set of 25lbs x 10
Skull Crusher
3 Set of 60lbs x 8
Cable Pushdown
3 SEt of 100lbs x 10
Abs
Lying Leg Raise
20 reps
Crunches
20 reps
Straight Leg Reverse Crunches
20 reps
Flutter Kicks
20 reps
Crunches with bend knees
20 reps
Bicycle Kick
20 reps
Hanging Side RAise
20 reps
Done
Sunday dapat mag back ako kaso eto nagka trangkaso...wew..pahinga muna at masakit ang kalamnan at kasu kasuan......
Deload muna ako ng mga lifts ko..
Back Hypertrophy Deload
Pull Ups
3 Set of 8 reps BW
Lat Pull Down
4 Set of 80lbs x 10
Cable Row
3 Set of 80lbs x 10
DB Row
3 SEt of 60lbs x 10
EZ Bar Bicep Curls
3 Set of 40lbs x 10
DB Hammer Curls
3 Set of 30lbs x 8
BB Shrug
3 Set of 170lbs x 10
Face Pullls
3 Set of 70lbs x 10
Abs
Lying Leg Raise
20 reps
Crunches
20 reps
Reverse STraight leg Crunches
20 reps
Flutter Kicks
20 reps
Scissor Kicks
20 reps
Crunches with bend knees
20 reps
Hanging Side Raise
20 reps
Done...
mejo guminhawa ung pakiramdam ko at paghinga....namiss ko talaga ang gym pero hindi ko pa makuha ung 100% effort ko hehe...as of now nasa 70% pa lang katawan ko. maya sundutan ko ulit.
Squat
4 Set of 180lbs x 8
Leg Press
3 Set of 430lbs x 10
Calf Press
3 Set of 430lbs x 10
Standing Calf Rasie
3 Set of 10 BW
Standing Lunges
3 Set of 30lbs x 8
Leg Extension
3 Set of 115lbs x 10
Lying Hamstring Curls
3 Set of 65lbs x 10
Superset
Close Grip Bench
3 Set of 110lbs x 10
EZ Bar Bicep Curls
3 Set of 50lbs x 10
Done...
May traiining partner ako ngayon, nagkasabay kame nung dati kong gym mate sa dating gym namin....
BB Flat Bench Press
5 Set of 150lbs x 5
Overhead Press
4 Set of 100lbs x 5
DB Inclined DB Press
Set 1: 60lbs x 8
Set 2 and 3: 70lbs x 5
Set 4: 60lbs x 8
DB Side Lateral Raise
3 Set of 25lbs x 10
Close Grip Bench
4 Set of 140lbs x 5
CAble Pushdown
3 Set of 110lbs x 8
Abs
Lying Leg Raise
20 reps
Crunches
20 reps
Flutter kicks
20 reps
Reverse Straight leg Crunches
20 reps
Cruncehs with bend knee raise
20 reps
Scissor Kick
20 reps
Hanging Side Raises
20 reps
Done...
Deadlift
Set 1: 260lbs x 5
SEt 2 to 5: 270lbs x 5
Weighted Pull Ups
4 Set of 5 + 15lbs
BB Row
5 Set of 150lbs x 5
EZ Bar Bicep Curls
3 Set of 60lbs x 8
DB Hammer Curls
2 Set of 30lbs x 8
1 Set of 40lbs x 5
BB Shrug
5 Set of 250lbs x 5
Squat
5 Set of 210lbs x 5
Stiffed Leg Deadlift
1 Set of 150lbs x 8
4 Set of 160lbs x 5
Leg Press
3 Set of 430lbs x 10
Calf Press
3 Set of 430lbs x 10
STanding Calf RaiseBW
3 Set of 10 reps
Superset
Skull Crusher
3 Set of 50lbs x 10
DB Supinated Bicep Curls
3 Set of 30lbs x 8
ABs
Lying Leg Raise
20 reps
Crunches
20 reps
Reverse Straight leg Crunches
20 reps
Flutter Kick
20 reps
Crunches with Bend Knees
20 reps
Scissor Kick
20 reps
Hanging Side Raise
20 reps
Done...
Inclined BB Bench
4 Set of 110lbs x 8
DB Shoulder Press
3 Set of 50lbs x 9
Flat DB Bench Press
3 Set of 60lbs x 10
Cable Flyes
3 Set of 40lbs x 12
DB Side Lateral Raise
3 Set of 25lbs x 10
Skull Crusher
3 Set of 60lbs x 8
Cable Pulldowns
3 Set of 100lbs x 12
Abs
Lying Leg Raise
20 reps
Crunch
20 reps
Reverse Straight leg Crunches
20 reps
Flutter Kicks
20 reps
Crunch with bend knees
20 reps
Scissor Kick
20 reps
Haning Side RAise
20 reps..
Pull Ups
4 Set of 8 reps; last set 7 reps
Lat Pull down
4 Set of 90lbs x 10
Cable Row
4 Set of 90lbs x 10
Seated Hammer Strength
3 Set of 115lbs x 12
EZ Bar Bicep Curls
3 Set of 60lbs x 8
DB Hammer Curls
3 Set of 30lbs x 8
BB Shrug
3 Set of 200lbs x 10
Face Pull
3 Set of 80lbs x 12
Abs
Hanging Leg Raise
20 reps
Crunches
20 reps
Reverse Straight leg Crunches
20 reps
Flutter Kicks
20 reps
Crunch with bend knees
20 reps
Scissors kick
20 reps
Done
Squat
4 Set of 190lbs x 8
Leg Press
3 Set of 430lbs x 10
Calf Press
3 Set of 430lbs x 10
Standing Calf Raise
3 Set of 430lbs x 10
DB Lunges
3 Set of 30lbs x 8
Leg Extension
3 Set of 115lbs x 10
Hamstring Curls
Set 1 of 65lbs x 10
Set 2 and 3: 65lbs x 8
Superset
DB Supinated Bicep Curls
3 Set of 30lbs x 8
Cable Pushdown
3 Set of 100lbs x 10
Done....