day 4 chest
warmup:
bb bench press - 3 x 12,10,8 = 50, 60, 70kg
standing rotator cuff rotations w/ 5kg dbs = 2 x 12reps in between warmups
pec stretches
working sets:
bb bench press - 4 x 4, 3, 3, 2 = 80kg
bb incline bench press - 2 x 6, 4 = 70, 80kg
Dips - 2 x 6 = bw + 10kg
:idea: why do i need to buy a chain if i have old slacks of UTP?.. el-cheapo modding just to anchor the weight to my belt.
i felt the blank stares in the gym... they were like "WTF is he doing now." :P
day 2 shoulders & traps
warmup sets - 1 x 10, 10, 8 = 30, 40, 50kg
^rotator cuff rotations in between - 2 x 15 = 10kg
working sets:
bb military press – 3 x 5 = 60, 55kg
seated dumbbell press - 1 x 6 = 60kg
db side laterals -2 x 8 = 30kg
super set half reps - 1 x 5 = 40kg
^1st time ko ginawa naramdaman ko yung lateral head namaga :cool:
bb shrugs (behind the back) – 1 x 10 = 105kg
bb shrugs (front) - 2 x 10 = 105kg
sarap talaga pag di puyat, hawak mo pa lang sa bar alam mo na lakas mo.
^+1 sa pakiramdam na pag hawak pa lang ng bar, alam mo ng nasa peak ka ng lakas mo at nasa kondisyon ka! sad to say, di ko naramdaman kanina yan, napuyat ako sa dota hahahahha.
taragis..basahan na..hindi pa natuyo!!!ahaha..sando yun ng nagbubuhat for 2 1 week tapos hindi pinapalitan asa locker lang...gamit twing bubuhat!!wahahaha
^+1 sa pakiramdam na pag hawak pa lang ng bar, alam mo ng nasa peak ka ng lakas mo at nasa kondisyon ka! sad to say, di ko naramdaman kanina yan, napuyat ako sa dota hahahahha.
wish ko lang ma release na yung dota2 para widescreen na. hehehe! meron ako mga kasama na dota boyz din. 3 on 3 sila pag naglalaro. mga adik din.
taragis..basahan na..hindi pa natuyo!!!ahaha..sando yun ng nagbubuhat for 2 1 week tapos hindi pinapalitan asa locker lang...gamit twing bubuhat!!wahahaha
kakamadali nalimutan ko journal ko. buti na lang mga tropa ko talagang naasahan. asked them to look it up for me here sa site!
day 3 legs & calves
warmup sets:
squats - 3 x 12, 10, 8 = 60, 70, 80kg
quad stretch
spine stretch
working sets:
squats - 4 x 5 = 90kg
lunges - 1 x 10 / 2 x 5 = 30kg
^may namali akong step parang may na sprain nang konti sa may talampakan. had to stop @ check the damage. after a couple of massages to the right foot tuloy ulet.
sldl - 2 x 8 = 60kg
seated calf raises - 2 x 10 = 100kg
alt. db standing calf raises - 2 x 10 = 40kg
kakamadali nalimutan ko journal ko. buti na lang mga tropa ko talagang naasahan. asked them to look it up for me here sa site!
day 3 legs & calves
warmup sets:
squats - 3 x 12, 10, 8 = 60, 70, 80kg
quad stretch
spine stretch
working sets:
squats - 4 x 5 = 90kg
lunges - 1 x 10 / 2 x 5 = 30kg
^may namali akong step parang may na sprain nang konti sa may talampakan. had to stop @ check the damage. after a couple of massages to the right foot tuloy ulet.
sldl - 2 x 8 = 60kg
seated calf raises - 2 x 10 = 100kg
alt. db standing calf raises - 2 x 10 = 40kg
sarap naman sumabay!!! ang hirap kasi magworkout ng legs pag magisa hahahaha. PARUSA
@lastresort
parusa manguha nang plates @ mag setup. hehehe! tapos may nag hover pa sa paligid para mandekwat nang plates.
@milksworth
masuka suka nga ako nyang leg day ko. hindi ko alam kung wrong timing inom ko nang tubig o ewan. baka maling pre workout meal na 1 banana @ kofi.
normal lang yata yun kasi pati muscles na malapit sa internal organs mo eh nag cocontract pag mabigat na buhat or could be related din dahil momentarily shortage ng oxygen. ok lang mdyo masuka, wag lang mapautot, kakahiya yun LOL!
day 4 chest
warmup:
bb bench press - 3 x 12,10,8 = 50, 60, 70kg
seated rotator cuff rotations w/ 1.25kg plates = 2 x 20reps in between
di na ko umalis sa bench baka may sumingit.
working sets:
bb bench press - 3 x 4, 5, 5 = 80kg
-pec stretches in between sets.
bb incline bench press - 3 x 4 = 80kg
^yung sternum ko nag popping sound. parang patunog lang sa daliri. hehehe!
Dips - 3 x 4 = bw + 10kg
^ di ko makaya pressure sa palms nung nag dips, so had to decrease the reps, increased the sets na lang. parang nalamog palad ko.@DSmallDivide
ahahaha! ang hirap nun! sa sobrang pwersa na compress yung hangin sa tyan.
day 4 chest
warmup:
bb bench press - 3 x 12,10,8 = 50, 60, 70kg
seated rotator cuff rotations w/ 1.25kg plates = 2 x 20reps in between
di na ko umalis sa bench baka may sumingit.
working sets:
bb bench press - 3 x 4, 5, 5 = 80kg
-pec stretches in between sets.
bb incline bench press - 3 x 4 = 80kg
^yung sternum ko nag popping sound. parang patunog lang sa daliri. hehehe!
Dips - 3 x 4 = bw + 10kg
^ di ko makaya pressure sa palms nung nag dips, so had to decrease the reps, increased the sets na lang. parang nalamog palad ko.@DSmallDivide
ahahaha! ang hirap nun! sa sobrang pwersa na compress yung hangin sa tyan.
Bigat ng Dips, i can barely make 10 w/ my bw alone. haha ang malupet nyan sir bards pagsingaw nun, ako usually immuned ka sa amoy nun, baka mmya ako masisi pag may nainjure don dahil nawala sa focus. LOL!
working sets:
lying tricep press – 1 x 5 = 30kg
seated overhead tricep press - 4 x 5,5,8,8 = 30kg
(one db behind the neck)
tricep cable press downs - 1 x 7 = 80lbs
something was wrong with my left arm, sa may forearm @ elbow. hirap ako i extend ulit. tapos nanginginig sya during my lying tri presses. hopefully it gets healed today in prep for tomorrow's workout.
Comments
warmup sets:
squats - 3 x 12, 10, 8 = 60, 70, 80kg
quad stretch
spine stretch
working sets:
squats - 4 x 5 = 90kg
lunges - 2 x 10 = 30kg
sldl - 2 x 8 = 60kg
seated calf raises - 2 x 12, 10 = 90, 100kg
alt. db standing calf raises - 2 x 10 = 40kgjohny bravo! lolz!
warmup:
bb bench press - 3 x 12,10,8 = 50, 60, 70kg
standing rotator cuff rotations w/ 5kg dbs = 2 x 12reps in between warmups
pec stretches
working sets:
bb bench press - 4 x 4, 3, 3, 2 = 80kg
bb incline bench press - 2 x 6, 4 = 70, 80kg
Dips - 2 x 6 = bw + 10kg
:idea: why do i need to buy a chain if i have old slacks of UTP?..
i felt the blank stares in the gym... they were like "WTF is he doing now." :P
post workout meal. 2 orders chicken kebab.
lolz!
edit: forgot to post my wk6 day5
day 5 biceps and triceps
warmup sets: bb curls 1 x 12, 10 = 20,30kg
stretches
working sets:
bb curls – 3 x 6 = 35kg
alternate db curls - 2 x 6 = 40kg
warmup sets:
lying tricep press - 1 x 10, 8 = 20,30kg
stretches
working sets:
lying tricep press – 2 x 5 = 35kg
seated overhead tricep press - 2 x 8 = 30kg
(one db behind the neck)
tricep cable press downs - 1 x 8 = 80lbs
day 1
back & forearms
pull-ups - 7 x 5,4,4,3,3,3,2 = 24 reps
vbar pull downs - 2 x 5 = 130lbs+10kg
bent over bb rows - 2 x 6 = 70kg
bent knee bb good mornings - 2 x 20 = 20kg
bb wrist curls - 3 x 15,5,5 = 30, 50kg
standing db wrist curls - 2 x 6 = 70kg
-drop set - 1 x 6 = 40kg
pathetic workout! felt weak and tired all throughout due to lack of sleep.
hehehe! DonBuh's Kebab & Shawarma Place!
warmup sets - 1 x 10, 10, 8 = 30, 40, 50kg
^rotator cuff rotations in between - 2 x 15 = 10kg
working sets:
bb military press – 3 x 5 = 60, 55kg
seated dumbbell press - 1 x 6 = 60kg
db side laterals -2 x 8 = 30kg
super set half reps - 1 x 5 = 40kg
^1st time ko ginawa naramdaman ko yung lateral head namaga :cool:
bb shrugs (behind the back) – 1 x 10 = 105kg
bb shrugs (front) - 2 x 10 = 105kg
sarap talaga pag di puyat, hawak mo pa lang sa bar alam mo na lakas mo.
wish ko lang ma release na yung dota2 para widescreen na. hehehe! meron ako mga kasama na dota boyz din. 3 on 3 sila pag naglalaro. mga adik din.
pucha pag ganun gumagapang na yun papuntang washing machine mag isa!
LOL
WAHAHAH!
day 3 legs & calves
warmup sets:
squats - 3 x 12, 10, 8 = 60, 70, 80kg
quad stretch
spine stretch
working sets:
squats - 4 x 5 = 90kg
lunges - 1 x 10 / 2 x 5 = 30kg
^may namali akong step parang may na sprain nang konti sa may talampakan. had to stop @ check the damage. after a couple of massages to the right foot tuloy ulet.
sldl - 2 x 8 = 60kg
seated calf raises - 2 x 10 = 100kg
alt. db standing calf raises - 2 x 10 = 40kg
sarap naman sumabay!!! ang hirap kasi magworkout ng legs pag magisa hahahaha. PARUSA
parusa manguha nang plates @ mag setup. hehehe! tapos may nag hover pa sa paligid para mandekwat nang plates.
@milksworth
masuka suka nga ako nyang leg day ko. hindi ko alam kung wrong timing inom ko nang tubig o ewan. baka maling pre workout meal na 1 banana @ kofi.
pag na pwersa ata talaga nagkakaganon. hehehe!
warmup:
bb bench press - 3 x 12,10,8 = 50, 60, 70kg
seated rotator cuff rotations w/ 1.25kg plates = 2 x 20reps in between
di na ko umalis sa bench baka may sumingit.
working sets:
bb bench press - 3 x 4, 5, 5 = 80kg
-pec stretches in between sets.
bb incline bench press - 3 x 4 = 80kg
^yung sternum ko nag popping sound. parang patunog lang sa daliri. hehehe!
Dips - 3 x 4 = bw + 10kg
^ di ko makaya pressure sa palms nung nag dips, so had to decrease the reps, increased the sets na lang. parang nalamog palad ko.@DSmallDivide
ahahaha! ang hirap nun! sa sobrang pwersa na compress yung hangin sa tyan.
Bigat ng Dips, i can barely make 10 w/ my bw alone. haha ang malupet nyan sir bards pagsingaw nun, ako usually immuned ka sa amoy nun, baka mmya ako masisi pag may nainjure don dahil nawala sa focus. LOL!
lakas mo pala sir bardagul,
bagay sa name. hehehe,
joke lng poh sir.....
warmup sets: bb curls 2 x 12 = 20kg
stretches
working sets:
alternate db curls - 3 x 6 = 40kg
bb curls – 2 x 5 = 35kg
warmup sets:
lying tricep press - 1 x 10 = 20kg
stretches
working sets:
lying tricep press – 1 x 5 = 30kg
seated overhead tricep press - 4 x 5,5,8,8 = 30kg
(one db behind the neck)
tricep cable press downs - 1 x 7 = 80lbs
something was wrong with my left arm, sa may forearm @ elbow. hirap ako i extend ulit. tapos nanginginig sya during my lying tri presses. hopefully it gets healed today in prep for tomorrow's workout.