Ang pagbabalik
Rob21
Posts: 29
:sport:Ang pagabablik loob sa gym
DAY 1: March 5, 2014
Duration 8:30-10:50am
WARMUP:
Incline BP
90lbs x 12
100lbs x 10
120lbs x 8
150lbs x 5
HS press
180lbs x 10
200lbs x 10
WORKING SETS:
Incline BP
160lbs x 5 x 2
190lbs x 5
HS press
230lbs x 6 x 3
Dip Machine
180lbs x 8 x 2
CGBP superset with Machine Flyes
90lbs x 10 / 110lbs x 10
90lbs x 6 / 110lbs x 10
Machine shoulder press / front / side raises
*trained with Badass_Vinch
:unhappy: - tulala after training...DAY2: March 7, 2014
Duration 8:30-11:00am
walk 20 minutes
Stretching 10 minutes
WARM UP:
Squats
70lbs x 10 x 3
100lbs x 10 x 3
170lbs x 8 x 2
200lbs x 8
WORKING SETS:
Squats
200lbs x 5 x 4
230lbs x 3 x 4
200lbs x 12 x 2
100lbs x 15
Leg extensions
155lbs x 10 x 3
170lbs x 10 x 2
Standing calf raise
485lbs x 10
500lbs x 10 x 4
*trained with Badass_vinch
DAY 1: March 5, 2014
Duration 8:30-10:50am
WARMUP:
Incline BP
90lbs x 12
100lbs x 10
120lbs x 8
150lbs x 5
HS press
180lbs x 10
200lbs x 10
WORKING SETS:
Incline BP
160lbs x 5 x 2
190lbs x 5
HS press
230lbs x 6 x 3
Dip Machine
180lbs x 8 x 2
CGBP superset with Machine Flyes
90lbs x 10 / 110lbs x 10
90lbs x 6 / 110lbs x 10
Machine shoulder press / front / side raises
*trained with Badass_Vinch
:unhappy: - tulala after training...DAY2: March 7, 2014
Duration 8:30-11:00am
walk 20 minutes
Stretching 10 minutes
WARM UP:
Squats
70lbs x 10 x 3
100lbs x 10 x 3
170lbs x 8 x 2
200lbs x 8
WORKING SETS:
Squats
200lbs x 5 x 4
230lbs x 3 x 4
200lbs x 12 x 2
100lbs x 15
Leg extensions
155lbs x 10 x 3
170lbs x 10 x 2
Standing calf raise
485lbs x 10
500lbs x 10 x 4
*trained with Badass_vinch
Comments
Duration 8:30-10:45am
stretching 10 minutes
WARM UP:
Deadlift (sumo)
135lbs x 8
175lbs x 8
195lbs x 7
225lbs x 6
Trap bar Deadlift
225lbs x 5
295lbs x 3
335lbs x 3
WORKING SETS:
Deadlift (sumo)
265lbs x 5
305lbs x 3
315lbs x 3
Trap bar Deadlift
335lbs x 3
375lbs x 3
lat pulldown
80lbs x 15
110lbs x 15
130lbs x 10
150lbs x 8
Tbar rows
180lbs x 7 x 2
200lbs x 5
HS rows (overhand grip)
140lbs x 10 x2
180lbs x 8
HS rows (neutral grip)
180 lbs x 10 x2
200 lbs x 8
Cable rows
110lbs x 15
120lbs x 15
150lbs x 20
-after workout tapat sa electricfan ubos ang hangin... :banghead:
Kagaya ni Lam Ang...
Duration 8:30-10:30am
venue: dahunan gym
5mins stretch
WARMUP:
Incline BP
125lbs x 12
145lbs x 10
170lbs x 10
190lbs x 5
Decline BP
95lbs x 15
145lbs x 10
165lbs x 8
WORKING SETS:
Incline BP
200lbs x 5
230lbs x 3
270lbs x 2
Decline BP
175lbs x 5 x 3
Db flat BP
50lbs x10
60lbs x8
70lbs x5
Dip
BW x8 x5 x4
Tricep pulldown superset with Machine Flyes
70lbs x 10 / 120lbs x 10
90lbs x 10 / 140lbs x 10 x2
5mins abs
Kagaya ni Lam Ang...
[/quote]
oo mga sir parang ganito
[quote='Core' pid='110443'
Parehas po sir pero sa ngaun stregth muna...
salamat sir..
pero matatagalan ba to bago magkaporma? kasi ngaun parang puro
bilog bilog nakikita ko eh.. o lalaki pa ako?
hehe.. salamat sir kaya natin yan..
malakas lang ako kasi madami pang taba ang natulong
sa muscle ko para bumuhat heheh :P
BW@ 190lbs - 200lbs
Bench press: 270lbs x 8 to 315lbs x 5
Deadlift: 420lbs x 6 to 480lbs x 5
Squats: 315lbs x 8 to 400lbs x 4
kaso kelangan mo maging consistent this time. hindi na pwede yung pahinto hinto. pag tuloy tuloy ka, 15-20lbs kaya mo idrop sa timbang mo in a few months kahit hindi ka magcut.
10:30am - 12:30pm
venue: dahunan gym
WARM UP:
BB shoulder press (standing)
75 lbs x 15
95 lbs x 10
115 lbs x 8
DB shoulder press (seated)
35lbs x 12
40lbs x 12
50lbs x 10
WORKING SETS:
BB shoulder press (standing)
120 lbs x 5
130 lbs x 3
150 lbs x 2
DB shoulder press (seated)
60 lbs x 8 x2
70 lbs x 5
DB preacher curl
20lbs x 10
25lbs x 8
30lbs x 8
40lbs x 4
BB bicep curl (EZ bar)
30lbs x 10
40lbs x 7
50lbs x 5
75lbs x 2 - subok lang spotter bumuhat
100lbs x 1 - subok ulit patay eh di pa kaya
superset DB lateral raise/front raise(PLATE)
10lbs x10/ 25lbs x 10
15lbs x 10/ 35lbs x 10
20lbs x 10/ 50lbs x 10
Pull up (underhand)
BW x4 x2 x2 x2
Venue: Slimmers world
WARM UP:
Deadlift (sumo)
135lbs x 12
155lbs x 8
175lbs x 8
195lbs x 8
Tbar row
100lbs x8
120lbs x8
WORKING SETS:
Deadlift (sumo)
220lbs x 3
240lbs x 3
260lbs x 3
Tbar row
140lbs x5
160lbs x4
180lbs x3
DB rows
45lbs x15
50lbs x12
60lbs x12
70lbs x8
80lbs x5
Machine row
105lbs x15
120lbs x15
135lbs x3
*did not finish WO due to abdominal pain:arghh: badtrip.
Venue: dahunan gym
8:30am - 10:00am
stretching 10mins
WARM UP:
Deadlift (sumo)
100lbs x 18
130lbs x 15
150lbs x 12
170lbs x 10
200lbs x 8
WORKING SETS:
Deadlift (sumo)
220lbs x 5
250lbs x 5
270lbs x 5
295lbs x 3
300lbs x 3
320lbs x 1
DB rows
45lbs x15
50lbs x12
60lbs x10
70lbs x8
80lbs x5
Lat pulldown
90lbs x18
100lbs x15
110lbs x10
120lbs x10
130lbs x8
wide grip pull up
BW x5 x4 x3 x3 x3 x2 x2
legs day sir... kailan ka ba mag legs?? :sport:
Kaso chest ako at some some shoulder
naku sir negative ako wala akong dala ngaun eh..
night shift kasi ako sir eh.. set na lang natin cguro ulit.
twing kailan ka ba makakabuhat ng umaga dun sir??
sabayan natin c master vinch hehhe...
Duration 9:00-10:30am
venue: dahunan gym
5mins stretch
WARMUP:
Incline BP
100lbs x 18
130lbs x 15
150lbs x 12
170lbs x 10
190lbs x 8
200lbs x 8
Flat BP
100lbs x 20
120lbs x 18
130lbs x 15
170lbs x 12
190lbs x 10
200lbs x 10
WORKING SETS:
Incline BP
220lbs x 5
230lbs x 5
250lbs x 5
Flat BP
220lbs x 5
230lbs x 5
250lbs x 5
270lbs x 3
Dip
BW x10 x10 x10 x10 x8 x8
DB flyes
15lbs x 12
20lbs x 10
25lbs x 10
30lbs x 8
Tricep rope pulldown superset with Machine Flyes
70lbs x 10 / 120lbs x 10
90lbs x 10 / 140lbs x 10
100lbs x 8 / 150lbs x 8
sir jettie, lakas mo talaga!
ay... hindi pala si sir jettie! hahhaa
bro, bulking ka ba? kasi ang lakas mo? i know di ka na newbie at di rin naman beterano pero sa lift stats mong yan, isa ako sa mga lalamunin mo pag dating sa ganyan! :heavy:
nag hahabol po magpalakas mga sir...mejo ganado lang ako ng mga oras na yan.
pero after ng mga major WO parang wala na ko masyado magawa.. lanta na at me spot naman ung iba kong working sets hehehe...
tsaka ang daming pahinga nyan hehehe