Thanks @scorched. Yes habit na.napansin ko na hindi ko na kailangan pilitin sarili ko na pumunta ng gym. " no need for alarm clock. my passion wakes me up " lol.
Chest - 6 needs to improve more
Shoulders - 6 i want bigger delts lol
Back - 8 for effort haha
Abs - 0 bulking daw. wag istorbohin natutulog si abs
Traps - 8 hi trapz yeaaa
Biceps - 7 baby pa sila huhu
Chest - 6 needs to improve more
Shoulders - 6 i want bigger delts lol
Back - 8 for effort haha
Abs - 0 bulking daw. wag istorbohin natutulog si abs
Traps - 8 hi trapz yeaaa
Biceps - 7 baby pa sila huhu
walang Triceps at Legs next time na haha
boom! looking good brah!!! pakapal kna ng pakapal!
Haha @BANE onga aug 5 pa last dips ko.nakalimutan ko yan kahapon.mag arms na lang ako this week.lagyan ko dips at pullups. thanks for reminding.importante ang bodyweight talaga.
Haha @BANE onga aug 5 pa last dips ko.nakalimutan ko yan kahapon.mag arms na lang ako this week.lagyan ko dips at pullups. thanks for reminding.importante ang bodyweight talaga.
bakit importante ang bodyweight? curious lang, sakin kasi ginagawa ko sya as a challenge.
Haha @BANE onga aug 5 pa last dips ko.nakalimutan ko yan kahapon.mag arms na lang ako this week.lagyan ko dips at pullups. thanks for reminding.importante ang bodyweight talaga.
bakit importante ang bodyweight? curious lang, sakin kasi ginagawa ko sya as a challenge.
maganda kasing basis ng lakas mo bro kung kaya mo buhatin sarili mo dba...
Haha @BANE onga aug 5 pa last dips ko.nakalimutan ko yan kahapon.mag arms na lang ako this week.lagyan ko dips at pullups. thanks for reminding.importante ang bodyweight talaga.
bakit importante ang bodyweight? curious lang, sakin kasi ginagawa ko sya as a challenge.
maganda kasing basis ng lakas mo bro kung kaya mo buhatin sarili mo dba...
haha true. minsan naman trinatrato ko syang punishment. "Sige kumain ka ng Mr Chips ha. Buhatin mo sarili mo..."
Comments
Day 79 : Phase 3 : August 9, 2015
Chest / Triceps
Bench Press
4x10/8/6/4
115/125/135/150lbs
+ last set drop set 10x70lbs
Cable Crossover
4x12/10/8/8
40/50/60/60lbs per arm
+ all set drop set 10x30lbs per arm
Inclined Dumbell Press
4x12/10/8/6
35/40/50/50lbs per arm
Tricep Pushdown + Front Raise Crossover
3x10 + 3x10
70lbs
15lbs per arm
Back / Biceps
Deadlift
4x10/8/6/4
140/160/180/200lbs
Lat pulldown ( wide )
4x12/10/8/8
70/80/90/90lbs
+ last set drop set 10x50lbs
Seated Row ( rope )
4x10
70lbs
Reverse Barbell Curl + Barbell Curl
4x10 + 4x10
30lbs
( pronated + supinated superset.gave way for reps here that's why i used lighter weight. )
Hammer Curls
4x8
30lbs per arm
+ all set drop set 10x20lbs per arm
i'll rate myself from this pic: 1-10 (1 lowest)
Chest - 6 needs to improve more
Shoulders - 6 i want bigger delts lol
Back - 8 for effort haha
Abs - 0 bulking daw. wag istorbohin natutulog si abs
Traps - 8 hi trapz yeaaa
Biceps - 7 baby pa sila huhu
walang Triceps at Legs next time na haha
Sana mas malaki improvement by the end of 2015.
Shoulders
Overhead press
4x12/10/8/8
50/60/70/70lbs
Arnold press + Rear delt flye
4x10 + 4x10
25lbs per arm
15lbs per arm
Cable Upright row
4x12/10/8/8
70/80/90/90lbs
Side lateral raise + 1 arm Kettlebell swing
4x10 + 4x10
20lbs per arm
20lbs
Legs / Abs
Squats
4x10/8/6/4
120/130/140/150lbs
Stiff leg Deadlift
4x10
35lbs per arm
Calf raise ( smith machine ) + Leg Raise ( roman chair )
4x12 + 4x12
70lbs
Body weight
Declined Crunches + Declined Russian Twist
4x10 + 4x10
Body weight
20lbs
Chest / Triceps
Bench Press
4x10/8/6/4
120/125/130/140lbs
+ last set drop set 10x100lbs
Cable Crossover
4x10
50lbs per arm
Inclined Dumbell Press + Inclined Flyes
4x10 + 4x10
40lbs per arm
20lbs per arm
Tricep Pulldown ( rope )
4x10
70lbs
+ last set drop set 10x40lbs
Tricep Pushdown ( reverse grip )
4x10
70lbs
+ last set drop set 10x50lbs
Back / Biceps
Pullups
4x8/8/7/7
Body weight
Lat pulldown (close grip)
4x12/10/8/8
70/80/90/100lbs
+ last set drop set 10x50lbs
Bent-over row + Sumo Deadlift
3x10 + 3x10
70lbs
70lbs
Barbell curl
4x10
40lbs
Hammer curl
4x10
25lbs per arm
*lazy workout but still get it DONE
bakit importante ang bodyweight? curious lang, sakin kasi ginagawa ko sya as a challenge.
maganda kasing basis ng lakas mo bro kung kaya mo buhatin sarili mo dba...
haha true. minsan naman trinatrato ko syang punishment. "Sige kumain ka ng Mr Chips ha. Buhatin mo sarili mo..."
Chest / Delts
Flat Dumbell Press
4x8
50lbs per arm
Inclined Dumbell Press
4x12/10/8/8
35/40/50/50lbs per arm
Dips
4x10
Body weight
Side Lateral raise + Front raise (alternate)
4x10 + 4x10
20lbs per arm
Zzz lazy workout
Back / Biceps / Abs
1 arm Dumbell row
4x10
50/50/55/55lbs per arm
Lat Pulldown (wide grip strict form)
4x10
70lbs
Standing Cable Pullover
3x10
70lbs
Bent-over rows
3x10
70lbs
Barbell curl
4x10
40lbs
Preacher curl
3x10
40lbs
1 arm Cable curl
3x10
30lbs per arm
Leg raise to Hip Thrust
3x15
Declined Crunches
3x15
Shoulders / Traps / Calves
Shoulder Press
4x10
35/40/40/40lbs per arm
+ last set rest pause 5x40lbs per arm
Side Lateral raise
4x12
15lbs per arm
+ last set rest pause 5x15lbs per arm
Front raise
3x10
15lbs per arm
Dumbell Shrugs
4x12
50lbs per arm
Barbell Shrug (smith / behind )
3x12
70lbs
Leg Press Calf
3x15
70lbs
1 Leg calf raise
3x15
35lbs per leg
Chest / Triceps / Calves
Inclined Bench Press
4x12
80/90/90/90lbs
+ last set rest pause 5x90lbs
Flat Dumbell Press
4x12
40/40/50/50lbs per arm
Dips
4x8/8/7/7
Body weight
Inclined Flyes
3x12
20lbs per arm
+ last set rest pause 5x20lbs per arm
Tricep Pushdown
4x12
70lbs
1 arm Tricep Kickback
3x12
15lbs per arm
+ last set rest pause 5x15lbs per arm
1 leg Calf raise
3x15
35lbs per leg
Barbell Calf raise
3x15
100lbs
+last set rest pause 5x100lbs
Back / Biceps / Abs
Lat Pulldown
4x12
70/70/80/80lbs
+ last set rest pause 5x80lbs
Bent-over row
4x12
70lbs
+ last set rest pause 5x70lbs
Standing Cable Pullover
3x12
80lbs
Inclined Dumbell curls
4x12
20lbs per arm
Hammer curls
3x12
25lbs per arm
Russian Twist
3x15
20lbs
Declined Crunches
3x15
Body weight
Shoulders / Traps
Shoulder Press
4x12
30/30/35/35lbs per arm
+ last set rest pause 5x35lbs per arm
Side Lateral Raise
4x12
15lbs per arm
+ last set rest pause 5x15lbs per arm
Front Plate Raise
3x10
35lbs
Dumbell Shrugs
4x12
55lbs per arm
+last set rest pause 5x55lbs per arm
Barbell Shrugs (smith)
3x10
100lbs
Legs / Abs
Front Squat
4x12/10/10/9
70/100/120/140lbs
Leg Press
4x12
200lbs
Stiff leg Deadlift
3x10
40lbs per arm
Barbell Calf raise
3x15
100lbs
1 Leg Calf raise
3x15
40lbs per leg
Leg raise to Hip thrust
3x15
Declined Crunches
3x15