Plate Side Curls
25lbs / 30 reps - each side / 3 sets - non stop
Plate Shrugs
40(2)x20x3
[size=medium]NOTE:[/size]
- Parang naging volume training yung workout ko today. Nag simula yan dahil may gumagamit ng Incline machine na parang once a week lang maligo, no choice ako kundi mag flat na lang muna dahil ginagamit din yung decline.
- Sarap din ng buhat. Hanggang sa mamanhid na yung pakiramdam. LOL
[size=medium]NOTE:[/size]
- Parang naging volume training yung workout ko today. Nag simula yan dahil may gumagamit ng Incline machine na parang once a week lang maligo, no choice ako kundi mag flat na lang muna dahil ginagamit din yung decline.
- Sarap din ng buhat. Hanggang sa mamanhid na yung pakiramdam. LOL
Yung tipong pag ikaw yung sumunod na gagamit kakapit hangang sa balat yung naiwan niyang amoy?
- Ou amf, di talaga maiiwasan to sa mga non-commercial gyms. Mas madali silang pasukin ng mga hinayupak na hindi kilala ang salitang "ligo" eh. Buti na lang tag-ulan pa. LOL
Comments
@Lazar Ahaha wala yan sa tiyan ko ngayon ) pero good thing, may pag asa pa ako.
Ano ginawa mo bro nung ganyang tiyan mo? Nag bulk mode ka pa ba or cut na agad?
From the raw body, beginning, learning curves and today.
Ahh okay. pero may maskels na diyan sa arms mo. ako, wala. baka gawin ko lang normal food intake ko
Core exercise.
[size=medium]BACK[/size]
Pull-ups (50 reps)
BWx10x5
Chin-ups
BWx10
DB Rows
40(2)x12
50(2)x12
60(2)x12
70(2)x8
70(2)x6
30(2)x12x3
Lat Pulldowns
100x12
110x12
120x8
Seated Cable Rows
100x12
110x12
120x12
Hammer Strength Rows
100x12
120x12
140x12
160x12
170x12
100x12
100x12
Chin-ups
BWx5 - focus on negative
[size=medium]NOTE:[/size]
-New PR on DB Rows w/ the help of wrist support.
-Total of 65 reps for chins and pulls ..sarap sa likod.
nothing is impossible talaga sa BBing/fitness basta determinado more reps for you (red) lazar
@Emman1986 idol baka po pwedeng pakibisita journal ko hehe. Paguide po
[size=medium]WARM-UP[/size]
Pull-ups (30 reps)
BWx10x3
Dips (36 reps)
BWx12x3
[size=medium]DELTS[/size]
Seated DB Press
40(2)x12
50(2)x10
55(2)x8
30(2)x12x2
Machine Shoulder Press
60(2)x10
65(2)x5
40(2)x10x2
40(2)x8
Front Raise (Plate)
25x12
40x12
45x10
25x20 - failure
25x15 - failure
Side Raise
15(2)x12x2
20(2)x12
Cable Upright Row
50x20
80x12
90x12
100x12
110x12
120x12
130x10
[size=medium]BICEPS[/size]
Barbell Curls
30x15
40x15
40x12
50x10
60x5
40x10
30x12x2
DB Curls
15(2)x12x3
20(2)x12x2
Incline DB Curls
15(2)x12x3
Cable Curls
50x12x2
60x12
70x12
80x12
90x8
100x6
[size=medium]TRAPZ[/size]
Barbell Shrugs
120x12x7
[size=medium]NOTE:[/size]
- Ang sama ng tingin ko sa 70lbs na DB, soon magkikita ulit kami
Yes pero hindi daily. Every training day lang. May creatine kasi yung preWO ko so yun lang. 3-5g.
5g creatine (2.5g Di creatine malate and 2.5g Magnesium creatine chelate)
2g betaine
2g taurine
500mg tyrosine
Yan makukuha mo per scoop.
[size=medium]REST[/size]
DOMS on:
Arms
Back
Shoulders
Trapz
PAIN:
Right knee
INJURED:
Right wrist
Kaya nagpa gupit na lang ako ng medyo mala-Lazar.
[size=medium]WARM-UP[/size]
Chin-ups superset with Dips
BWx10 / BWx12 - for 3 sets
[size=medium]ARMS[/size]
Barbell Curls
30x12
40x12
50x10
60x10
DB Hammer Curls
25(2)x12x4
Cable Curls
50x12x7
CGBP
70x12x4
One-hand Seated Triceps Press
15x12x4
Cable Overhead Triceps Extension
50x12x7
[size=medium]MID [/size](2 sets)
Crunch - 20 reps
V-up - 20 reps
Twisting Crunch - 15 reps
Curl-up - 30 reps
Crossover Crunch - 15 reps
[size=medium]NOTE:[/size]
-Focused on negatives.
[size=medium]WARM-UP[/size]
Pull-ups superset with Dips
BWx10 / BWx12 - 3 sets
Flat Bench Press (Iso)
120x12
150x12
170x12
190x10
210x10
170x5
150x5
130x5
100x10x3
Incline DB Fly
15(2)x12
20(2)x12
25(2)x12
15(2)x12x2
Cable Crossover
30x12
40x12
50x6
30x12x4
Machine Dips
160x12
170x12
180x12
190x12
200x12
100x20x2
Seated Chest Press
50x12
60x12
70x12
80x10
90x8
100x6
Plate Side Curls
25lbs / 30 reps - each side / 3 sets - non stop
Plate Shrugs
40(2)x20x3
[size=medium]NOTE:[/size]
- Parang naging volume training yung workout ko today. Nag simula yan dahil may gumagamit ng Incline machine na parang once a week lang maligo, no choice ako kundi mag flat na lang muna dahil ginagamit din yung decline.
- Sarap din ng buhat. Hanggang sa mamanhid na yung pakiramdam. LOL
Yung tipong pag ikaw yung sumunod na gagamit kakapit hangang sa balat yung naiwan niyang amoy?
[size=medium]WARM-UP[/size]
Pull-ups / Dips / Hammer Grip Pull-ups (superset)
BWx10 / BWx12 / BWx8
BWx10 / BWx12 / BWx6
BWx10 / BWx12 / BWx5
[size=medium]ARMS[/size]
Barbell Curls
40x12x2
50x12
60x12
DB Hammer Curls
25(2)x12
30(2)x12
35(2)x12
40(2)x10
Cable Curls
50x12
60x12
70x12
80x12
90x12
100x10
110x8
CGBP
70x12
90x12
110x12
130x8
Seated Triceps Press
40x12x4
Cable Overhead Triceps Extension
30x12
40x12
50x12
60x10
70x8x3
Crunch
20 reps - 3 sets
V-Up
20 reps - 3 sets
Crossover Crunch
15 reps / each side
END.@kehoe and @Jettie
- Ou amf, di talaga maiiwasan to sa mga non-commercial gyms. Mas madali silang pasukin ng mga hinayupak na hindi kilala ang salitang "ligo" eh. Buti na lang tag-ulan pa. LOL
Akala ko nga ako yung mabantot, yun pala sumusunod yung aura nya. Naninipa.
LOL
Hahaha I remember some people in Golds Glorieta yung pag daan mo hahanapin mo kung nasaan yung amoy sibuyas o minsan hinog na bayabas LOL
Bday Rest.
8 straight hours of sleep. Heaven.
End.