Mi Journal
mimax
Posts: 39
Hi guys, Im new to this forum.
I started lifting seriously just last December 2012. On and off lifting is done when I don`t compete in badminton tournaments. Now, I decided to stop playing and start to build my body. Since my sport is very tiring and a real burner, I begun with a very skinny body. From 135lbs last December to 150lbs this February 2013.
PS: Hardgainer, Ectomorph here.
:banghead:
I started lifting seriously just last December 2012. On and off lifting is done when I don`t compete in badminton tournaments. Now, I decided to stop playing and start to build my body. Since my sport is very tiring and a real burner, I begun with a very skinny body. From 135lbs last December to 150lbs this February 2013.
PS: Hardgainer, Ectomorph here.
:banghead:
Comments
welcome! po eat clen tren hard lang poh )))
Sunday – Chest Triceps
Monday – Back Biceps
Tuesday – Legs Shoulders
Wednesday – Rest
Thursday – Chest Triceps
Friday – Back Biceps
Saturday – Rest
CHEST TRICEPS
Bench Press – 10, 8, 8, 6
Inclined Barbell Press – 10, 8, 8
Dumbbell Flyes - 10, 10, 10
Overhead Lying Dumbbell Pullover – 10, 10 10
Close Grip Bench Press – 10, 10, 10
Skull Crushers – 12, 12, 12
Overhead Dumbbell Extension – 12, 12, 12
BACK BICEPS
Pull Ups – 3 sets
Bent-over Rows – 10, 8, 8, 6
Dumbbell Rows – 12, 12, 12
Upright Rows 12, 12, 12
EZ Curl – 12, 10, 10
Alternate Dumbbell Curls – 12, 12, 12
Dumbbell Hammer Curls – 12, 12, 12
LEGS SHOULDERS
Squats – 10, 8, 8, 6
Leg Extensions - 12, 12, 12
Leg Curls – 12, 12, 12
Calf Raise – 20, 20, 20
Military Press – 10, 8, 8, 6
Lateral Raise – 12, 12, 12
Front Raise – 12, 12, 12It`s the classic Push & Pull with some revisions.While working out kanina, picture picture muna! Hanap ng anggulo na mukhang malaki katawan. :yahoo:
What do you mean, Sir Kopi? Kaka-start ko lang po ng routine na yan siguro 2-3 months ago. Mali po ba?
Chin Ups 3xFailure
Deadlifts 3x12x90lbs
BB Bent Over Row 55lbs, 60lbs, 65lbs, 70lbs
DB Rowing 30lbs, 35lbs, 40lbs
EZ Bar Curl 30lbs, 35lbs, 40lbs
Super Set: Alternate DB Curl & Hammer Curl 3x12x15lbs
I`m planning to change my workout routine, hindi na sumasakit katawan ko after ng workout. Kahit kinabukasan, wala ng soreness.:banghead:
Kakatimbang ko lang sur, I gained 4 lbs more. Now at 154 lbs.
Kailangan ko i-excell yung workout ko para todo bantay sa gains. :sport: