Train Harder
Namer
Posts: 99
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Wednesday: BP, Squat, Rows and some additional exercise like pullup
Friday: MP, Deadlift, Squat, Pullup additional lateral raise, farmer's walk
Sunday: MP, Upright rows, barbell curl, finger pushups.
Ab training: leg raise, frog kick, dragon flag
Current 5x5 lifts:
BP- 110 lbs
MP- 65 lbs
Squat- 195 lbs
DL- 230 lbs (1x5) 200 lbs (5x4)
Bent Over Row- 120 lbs
Pull up- +35lbs x 10
Update 08-09-2013:
Still hitting the gym 2 days a week.
BP- 140 lbs
MP- 90 lbs
Squat- 230 lbs
DL- 300 lbs
Wednesday: BP, Squat, Rows and some additional exercise like pullup
Friday: MP, Deadlift, Squat, Pullup additional lateral raise, farmer's walk
Sunday: MP, Upright rows, barbell curl, finger pushups.
Ab training: leg raise, frog kick, dragon flag
Current 5x5 lifts:
BP- 110 lbs
MP- 65 lbs
Squat- 195 lbs
DL- 230 lbs (1x5) 200 lbs (5x4)
Bent Over Row- 120 lbs
Pull up- +35lbs x 10
Update 08-09-2013:
Still hitting the gym 2 days a week.
BP- 140 lbs
MP- 90 lbs
Squat- 230 lbs
DL- 300 lbs
Comments
ngayon ko lang nalaman yang frog kick at dragon flag. macheck mamaya sa youtube yan hehe
BP
70 x 5
85 x 5
95 x 5
105 x 5
115 x 5 (hirap na ako dito)
Inclined Dumbbell Press
45 x 8 x 2
Squat
120 x 5
140 x 5
160 x 5
185 x 5
205 x 3 (overwhelmed ako, pero PR naman)
Bent Over Rows
WU
80 x 8 x 2
Working Set
130 x 5 x 3
120 x 5 x 2
Wide grip pullups
BW + 40 x 6 x 2
BW x 10
Weight is in lbs.
+1
kala ko moves sa chinese martial arts movie.
welcome brah!
MP
WU- 40x8x2
WS- 60x5x4
DL
WU- 160x5, 200x3
WS- 220x5x3, 200x4
Squat
WU- 120x8
WS- 190x5x3, 180x5x2
Pilas na pilas na ako Nero
Inclined Dumbbell Press
50lbs eachx8x2
Dragon flag x 8x2
Fun deload week ang sunod tapos 3x3 na.
MP
WU- 40x8x2
WS- 65x5x5
Upright Rows
60x8x2
Pushup
With 40lbs on back x 12 x 2
BW only x 20
Dumbbell Tricep Extension
25x8x2 each arm
Barbell Curls
60x8
Dumbbell Curls
25x8x2 each arm
Negative Concentrated dumbell curls
40x6x2
Forearm training mamaya gamit ang gawa kong wrist roller at 40kg gripper
60x10, 90x8, 110x8
Inclined DB Press
50 each arm x 8 x 3
Dips
x8
Tricep Machine Pulldown
110x10x2
Squat
120x10, 160x8x2
Bent Over BB Row
80x10, 110x8, 130x6
Kroc Rows
70x20 each arm
Pullover
40x8x2
Wide Grip Pullups
+40x6, +30x6, BWx 10
Limited lang dapat gagawin ko dahil deload week kaso nasobrahan ata ako.
30x10, 50x8, 60x6
Arnold's Press
25x8x2
Superset with Bent Lateral Raise
20x8x2
DL
170x8, 200x6, 220x3, 240x1 (PR)
Shrugs
170x10x2
Weighted Hyper
20x10x2
One Armed Lat Pulldown
70x8 each then cramps sa left calf
Chinups
x15,+30x8x2
Zotmann Curls
25x8x2
Cable Curls
80x8x2
20 Situps x 2
Dragon flag x 8 x 2
Ilang attempt din na inabot ang kisame. Tantsa ko kaya ko na sumabit sa basketball ring.
hey bro good stats for 132
Salamat bro. Mga 130 na lang ako nung huli kong weigh in.
From 5x5, 3x3 naman next week for 4 weeks sana maging maganda ang improvement lalo na sa overhead press at bench press.
BP
80x8, 90x6, 100x5, 110x3, 120x3
Inclined Dumbbell BP
50x8x2
Squat
120x8, 140x6, 160x5, 180x3, 200x3
Dips
BW x 10, +30x8
Bent Over Rows
140x3x2, 130x3x3
Hanging legs raises at dragon pangtapos
One armed pushups x 6 both arms pa pala.
Salamat po.
Tinapay na maraming peanut!
40x8x2, 70x3x5
Regular DL
170x10, 210x5, 240x3x4, 230x3
Ang hina ng grip ko sa kaliwa halos mabitawan ko na sa last two sets kaya binabaan ko ang bigat. Sana may chalk ako kanina.
Squat
140x8, 190x3x4, 190x5
ATG. Nag- paa ako, mas ok pala.
Wide Grip Pullups
+40x6, +30x8, BW x 8
Used two belts to attach the plates on me.
Salamat bro! Pero mahina pa rin compared sa stats ng nyo. Mag- 200+ sana squat ko after ng 3x5 phase.
BP
80x8, 95x8, 110x5, 120x5, 130x1 (ayun di ko na naitaas sa pangalawa, bagsak sa dibdib ko pero ayos lang PR naman)
Dips (chest variant)
BW x 8, +35lbs x 8
Squat
140x8, 160x8, 180x5, 200x3, 210x1 (nawala ako sa focus dito kaya pa sana)
Dynamic Rows (lowered the weight to enable better form)
120x5x2, 130x3x3, dropset of 100x12
Wide Grip Pullups
+40lbs x 8, +30lbsx8, BW X 10
120x8, 160x5, 200x3x5
Military Press
45x8, 75x3x4, 70x5
Inclined DB Press
50x8x2
Regular Deadlift
160x8, 200x5, 250x3x2, 200x5 (losing grip strength on my left hand)
Wide Grip Pullups
+35lbs x6, x5
Press:
WU: Bar x 15, 30x10, 40x5, 50x5,
60x5
70x3
80x3
Flat DB Bench
50x10x5, x8
Superset with BB rows
130x10x3
DL
WU: 80x10, 120x5, 160x5, 170x5, 200x3
220x5, 250x3, 275x1
Squat
150x10, 140x10x3, 140x8
Abs08-08-13
Squat:
WU: Barx20, 80x10, 120x5, 140x5, 160x3
170x5, 205x3, 215x3
Leg curls 5 sets of 10
Bench:
WU: Barx20, 70x10, 80x5, 90x5, 95x3
105x5, 115x3, 130x3
DB Shoulder Press
35x10x5
Superset with pullups
4 sets of 10
Bicep Curls, Calf raises
Update your stats...
Stretching, kick, jumping jacks, bw squats
Chinup- 10x5
superset with hanging leg raise, 10x5
Upright rows- 65x10x2
Clean and press- 65x10x2
Kroc Rows- 70x40, 70x20
BB Bicep Curlz- 40x5, 45x5, 50x5, 55x5, 60x5, 40x10
Overhead Tricep DB Extension- 20x15x2
Situps
Deload Week
Squat
Bar x 15
80 x 10
120 x 5
140 x 5
160 x 4
180 x 3
190 x 2
200 x 1
210 x 1
160 x 5 x 2 paused
Leg press
200 x 10
230 x 10
270 x 8
200 x 8
Inclined DB Press
20 x 20
35 x 10
40 x 5
45 x 5
50 x 5
45 x 10
Closed Grip BP
Bar x 20
60 x 10
70 x 8
80 x 5
90 x 5
100 x 5
110 x 5
100 x 8
Lat Pull down
90 x 10
130 x 10
150 x 10
90 x 15 (behind the neck)
hanging leg raise, cable crunch, situps
Random shits
DL
120x10, 140x5, 170x5, 200x5, 220x4, 230x3, 250x1
220x3x3
BB Shrugs
160x12x3
Leg curls superset with lying leg raise
Bench
Barx20, 40x15, 70x10, 80x5, 90x5, 100x5, 110x5, 115x3, 120x1x2
110x5x2 paused
Dips
BWx10, +40x10, +40x7, +20x8, +20x6, BWx10
One arm DB Rows
40x10, 60x10, 70x12
Decline situps, dragon flag, triceps pushdown
Enter the carbs! One bag of pandesal, 250ml milk + 3in1 coffee, 4 slices of pizza and cofee, rice, roasted chicken, 4 hard boiled eggs, presto creams
Body weight still at 130, might backload everyday to gain more weight and hoping to get a bag of PM7 next week.
Chinups
100 reps total
20,15,15,5,5,10,5,5,10,10
BB lunges
60lbs- 50 reps each leg
PBN
60x10x3
BB curls
40x10, 50x10,40x10,20x30
8-20-13
Fasted training
10:30- 11:30
2 nescafe stick on warm water
1 on bcaa each- pre, peri, post workout
Squat
40x20, 80x10, 120x5, 140x5, 160x5
170x5, 195x5, 210x7
160x5x5
Bench
40x20, 70x10, 80x5, 90x5, 95x5
110x5, 115x5, 125x7, 130x3x2
DB Bench press
50sx5x5
Leg press
260x10x5
Inclined Flyes
20x12x3
Abs, biking on above knee flood
Training fasted definitely has that hulk effect
5 hard boiled eggs, 5 monay with peanut, grilled thigh- leg chicken, kopiko, oreo
20lbs Plate Front raise
100 reps total 10-20 seconds rest: 50,20,10,20
30lbs BB Curls
100 reps total 10-20 seconds rest: 30,20,20,15,15
wrist rollers- 3 sets
40kg gripping device- 50 reps each hand
DL
200x5, 225x5, 255x5
200x5x10
Shrugs
160x12x3
Press
60x5,65x5,75x3
DB Press
35sx5x5
leg curls, lat pulldown
1 bag gardenia pandesal, 2 alaska choco (parang chucky) + 3 in 1 coffee, 5 monays with peanut, 250g grilled chicken, 3 cups rice 5 eggs, presto creams,
8-25-2013
Chinups
+20lbs 5x10, BW x 10
BB Lunges
60lbs x 50 each leg
One Arm DB Row
70x30,x20 70x30,x20
Upright row
40x12x3
bb curls, triceps extension, frog kicks, situps