30 sec to 1 min rest between set
5mins rest between exercises
Dips/Chin ups
BW x 8 x3 / BW x 8 x3
Landmine with Press
50lbs x 6
60lbs x 6
70lbs x 6
High Bar Squat superset with Front Squat
100lbs x 10 / 100lbs x 10
100lbs x 10 / 100lbs x 10
100lbs x 10 / 100lbs x 10
Back Squat
150lbs x 8 x 3
Conventional Deadlift
200lbs x 8 x 3
Done
Yung bar nila siguro nasa 30 to 35 lbs... hindi ko na sinama sa log.
Grabe second set palang ng superset prang hindi kona talga kaya, napapasigaw ako konti sa hirap. tapos yung 200 sa DL sobrang hirap na sakin.
kulang pa pala yung ginawa ko sir @badass_vinch dapat diba may leg extension, leg press at calves raises, pero naubos ako dyan...
Kung twice a week ka maglower body training ok lang maskip mo yung isolations sa unang WO kasi pwede mo naman gawin sa next. Usually kasi first lowerbody day ko Squat talga emphasis, swerte na kung makapag dagdag ako ng ibang exercises. Second Lowerbody training backoff konti sa weight ng squats or DL then ramp up naman yung isolations. It will take time bago ka makaadapt sa ganyan.
Hindi ako pwede bukas sir, dito nga ako office ngayun overnyt kasi mamaya 4:30am biyahe na namin pa zambales... tokmol kasi tong mga ibang boss namin eh.... kunware pa planning eh gala lang naman gusto... dapat nga pahinga bukas kasi holiday eh.
100lbs x 20
150lbs x 20
200lbs + 170lbs(timbang manager ko, wala na kasi plates) x 15 x 3
Squat
100lbs x 15
150lbs x 12
170lbs x 8
190lbs x 5
200lbs x 3 x 2
170lbs x 5
150lbs x 5
100lbs x 12 x 3
*Leg Press ulit sana pero nung naka isang set na ulit ako, sama tingin ng guard samin kasi nakita may nakapatong na tao sa leg press machine...
Goblet Squat
50lbs x 18 x 3
Leg Extension
35lbs x 15 x 4
Lying Leg Curl
35lbs x 20 x 3
*Tapos 2hours biyahe sa Valenzuela, naranasan ko nanaman pagbaba ng bus.
Nanigas yung quads ko...hindi ako makalakad, kuha kagad ako tubig sa bag tapos lakad robot after 10mins na lakad normal na ulit sya. Yun ang pinaka ayaw ko pag leg day ako eh. :P
Desidido lang sir @badass_vinch hehehe...Idol ka eh.
yung chin ups sir hindi ko muna dadagdagan yung bigat, abutin ko muna yung 12 to 15 reps gamit yung 25lbs...tapos yung dips kahit papaano wala pa ulit ako naririnig na nakakalas sa bandang clavicle ko
Desidido lang sir @badass_vinch hehehe...Idol ka eh.
yung chin ups sir hindi ko muna dadagdagan yung bigat, abutin ko muna yung 12 to 15 reps gamit yung 25lbs...tapos yung dips kahit papaano wala pa ulit ako naririnig na nakakalas sa bandang clavicle ko
Wag ka maging strict sa additional weight ok lang 25-35lbs. wag ka magset ng limit agad. If you feel good, go for +35 kahit 5-6 reps lang. Ang chin ups parang Squat din, buong katawan mo binubuhat mo. Hindi lang naman lats development ang purpose ng pullups/chins. Power exercise din yan. Isipin mo nalang pag nahulog ka sa building at may nakasabit sayo na tao, pull or die....?
110 x 20
200 x 20
270 x 20
310 x 20
Ganito dapat gawen pag nagkaubusan nang plates, isampay ang mga DB hehehe
Skwatzzzz
80 x 15
110 x 12
150 x 10
200 x 4
200 x 3
170 x 7
150 x 8
Leg press
High wide stance
200 x 30
Narrow stance ( sinubukan ko non-stop pero hanggang dito lang muna kinaya kaya huminga muna ako para akong nasusuka,)
200 x 30
Low wide stance
200 x 25
Comments
2 oras nalng uwian na!!! konti nalng makakabuhat nako... WAHHHH!!!!!:arghh:
haha
Condo Gym ng Friend ko
20mins Stretching
30 sec to 1 min rest between set
5mins rest between exercises
Dips/Chin ups
BW x 8 x3 / BW x 8 x3
Landmine with Press
50lbs x 6
60lbs x 6
70lbs x 6
High Bar Squat superset with Front Squat
100lbs x 10 / 100lbs x 10
100lbs x 10 / 100lbs x 10
100lbs x 10 / 100lbs x 10
Back Squat
150lbs x 8 x 3
Conventional Deadlift
200lbs x 8 x 3
Done
Yung bar nila siguro nasa 30 to 35 lbs... hindi ko na sinama sa log.
Grabe second set palang ng superset prang hindi kona talga kaya, napapasigaw ako konti sa hirap. tapos yung 200 sa DL sobrang hirap na sakin.
kulang pa pala yung ginawa ko sir @badass_vinch dapat diba may leg extension, leg press at calves raises, pero naubos ako dyan...
salamat:^^
Supreme Fitness Gym (Kalentong)
9pm to 10:15pm
15mins Stretching
Chin-ups / Dips
BW+25lbs x 8 / BW+25lbs x 12
BW+25lbs x 9 / BW+25lbs x 12
BW+25lbs x 10 / BW+25lbs x 12
Incline DB Press
40lbs per arm x 12
50lbs per arm x 10 x 3
HS Flat Bench / BB Row
100lbs x 15 x 3 / 100lbs x 15 x 3
Seated Chest Press / Cable Row
100lbs x 20 x3 / 100lbs x 20 x3
Machine Shoulder Press / Side Lateral Raise
40lbs x 15 x3 / 10lbs per arm x 15 x 3
Underhand triceps pushdown
60lbs x 15 x 3
Done
3 days off sa gym kasi summer outing...bawiin ko nalng muna sa kain at swimming tapos hamunin ko nalang manager ko sprint kami sa buhanginan...
ayos yan cheers
try lang para hindi boring na swimming,kain tapos planning lang
sir @rtravino29
Hindi ako pwede bukas sir, dito nga ako office ngayun overnyt kasi mamaya 4:30am biyahe na namin pa zambales... tokmol kasi tong mga ibang boss namin eh.... kunware pa planning eh gala lang naman gusto... dapat nga pahinga bukas kasi holiday eh.
Lena Fitness Gym (Valenzuela City)
4:20pm to 6:10pm
15mins stretching
Warmup : Dips/Chin-ups
Shoulder DB Press / Upright row
10lbs per arm x 15
25lbs per arm x 12
40lbs per arm x 12 / 50lbs x 12
40lbs per arm x 12 / 50lbs x 12
40lbs per arm x 12 / 50lbs x 12
HS Shoulder Press / V-bar Pulldowns
50lbs x 12 / 90lbs x 15
55lbs x 12 / 100lbs x 15
60lbs x 12 / 110lbs x 15
Flat Bench Press / Conventional DL
100lbs x 12 / 200lbs x 10
105lbs x 12 / 210lbs x 10
110lbs x 12 / 220lbs x 10
HS Incline Press / Underhand Pulldown
100lbs x 12 / 110lbs x 12
100lbs x 11 / 110lbs x 12
100lbs x 8 / 110lbs x 8
Side lateral raises / BB Front raises
5lbs plate per arm x 15 / 15lbs x 15
5lbs plate per arm x 15 / 15lbs x 15
5lbs plate per arm x 15 / 15lbs x 15
Reverse grip Tricep Pressdown
70lbs x 12 x 3
60lbs x 10
40lbs x 10
20lbs x 15
Ayun Sabog
Condo Gym ng Officemate.
8pm to 9:15pm
10mins Stretching
Leg Press
100lbs x 20
150lbs x 20
200lbs + 170lbs(timbang manager ko, wala na kasi plates) x 15 x 3
Squat
100lbs x 15
150lbs x 12
170lbs x 8
190lbs x 5
200lbs x 3 x 2
170lbs x 5
150lbs x 5
100lbs x 12 x 3
*Leg Press ulit sana pero nung naka isang set na ulit ako, sama tingin ng guard samin kasi nakita may nakapatong na tao sa leg press machine...
Goblet Squat
50lbs x 18 x 3
Leg Extension
35lbs x 15 x 4
Lying Leg Curl
35lbs x 20 x 3
*Tapos 2hours biyahe sa Valenzuela, naranasan ko nanaman pagbaba ng bus.
Nanigas yung quads ko...hindi ako makalakad, kuha kagad ako tubig sa bag tapos lakad robot after 10mins na lakad normal na ulit sya. Yun ang pinaka ayaw ko pag leg day ako eh. :P
You mean, pinaka gusto mo :lol
hahaha parang ganun na nga kasi uulitin ulitin ko to kahit nagiging robotics ako maglakad:lol
Condo Gym
8:15pm to 9:30pm
15mins Stretching
Dips / Chin ups
BW x 12 / BW x 12
BW+25lbs x 12 / BW+25 x 8
BW+25lbs x 12 / BW+25 x 8
Incline DB Press / Chin ups
15lbs x 20
25lbs x 15
40lbs x 12
50lbs x 12 / BW x 10
50lbs x 10 / BW x 9
50lbs x 9 / BW x 10
50lbs x 8 / BW x 8
Flat BB Press
150lbs x 5
150lbs x 4
120lbs x 10
120lbs x 9
100lbs x 12
100lbs x 12
20degrees angle Incline DB press / Cable row
50lbs x 8 x 3 / 80lbs x 12 x 3
Neutral grip Pull ups
BW x 8 x 4
DB Tricep extension / DB alternate Curl
30lbs x 20 / 20lbs per arm x 20
30lbs x 25 / 20lbs per arm x 20
30lbs x 25 / 20lbs per arm x 20
30lbs x 25 / 20lbs per arm x 20
Tricep Rope Pressdown / Side lateral raises
50lbs x 15 x 4 / 10lbs plate per arm x 20 x 4
Done
*parang walang kwenta ng training ko kagabi... wala sa kondisyon katawan ko sa puyat, hindi umubra yung extra joss.
Condo Gym
8:15pm to 9:45pm
15mins Stretching
Chins ups / Dips
BW x 10 / BW x 12
BW+25 x 8 / BW+25 x 12
BW+25 x 8 / BW+35 x 12
BW+30 x 8 / BW+50 x 12
Incline DB Press
35lbs x 20
50lbs x 15
50lbs x 15
50lbs x 14
BB Row
100lbs x 12
120lbs x 12 x 3
100lbs x 12
OHP / Cable Upright row
Bar(30lbs) x 15
50lbs x 12 / 100lbs x 10
50lbs x 10 / 100lbs x 10
50lbs x 9 / 100lbs x 10
DB Shoulder Press / Neutral grip Pull ups
35lbs per arm x 12 x 3 / BW x 8 x 3
Side lateral raises / Rear raises
15lbs per arm x 20 x 3 / 10lbs per arm x 20 x 3
Underhand Triceps Pressdown
50lbs x 20 x 3
ab work
Done
ayan na!:sport:
at syempre PULL gagawen ko para badass talaga hahaha...
salamat sir:^^
oks sir salamatcheers
halos parehas na parehas lifing stats natin ah? hehe! lamang ka nang 30 lbs sa squat, though lamang naman ako sa OHP. Nice!
butaw talaga ako sa OHP... sana nga maabot ko kahit BW ko lang
kuha nung family outing namin last saturday :P
Damnn bro!! mirin!!!!! :sport:
Salamat sir @Ghee pero malayo pa sa katotohanan ng gusto ko maging
mamaya leg training, handa nako gumapang at maging robotics pag uwe :^^
15mins stretching
Warmup : Leg raises / Neutral pull ups
Leg press
110 x 20
200 x 20
270 x 20
310 x 20
Ganito dapat gawen pag nagkaubusan nang plates, isampay ang mga DB hehehe
Skwatzzzz
80 x 15
110 x 12
150 x 10
200 x 4
200 x 3
170 x 7
150 x 8
Leg press
High wide stance
200 x 30
Narrow stance ( sinubukan ko non-stop pero hanggang dito lang muna kinaya kaya huminga muna ako para akong nasusuka,)
200 x 30
Low wide stance
200 x 25
Leg extension
40 x 15 x 4
Calves raises leg press
200 x 25 x 5