Haters brah. Normal yan. The problem with hating a badass is that they can hate all they want, say all the shit they want and the badass wont say a word. The badass will shut up and train, it might not make the haters shut up but surely their jaws will drop!
injured yung left wrist ko pag naiikot may masakit tapos sa kaliwang tuhod may parang bugbog pero ok pa naman...
training paren to sa monday pero bukas tatakbo nalang muna ako
*kinakabahan ako dahil sa left wrist ko...pero nandito na sayang dala kong damit kung hindi ko pa ituloy ng buhat!
Wide grip pullups
BW x 8
BW+20lbs x 6
BW+25lbs x 6
BW+30lbs x 6
BW+35lbs x 4 - kaya kona pala to
Flat BP
70lbs x 12 - kinakapa ko muna hehe
100lbs x 12 - dito sinuot kona wrist wrap ko may pumipitik sa left wrist ko...
120lbs x 12 - easy reps
140lbs x 8 - dito inalis ko yung wrist wrap ko sa right nilagay ko nalng sa left elbow ko kasi masakit din hehe
150lbs x 8 - wahhhhh nabuhat ko sya kahit masakit wahhhh!!!!! pero yung 3 reps spotted na hehehe
BB row / Dips
120lbs x 12 / BW+45lbs x 8
130lbs x 12 / BW+50lbs x 8
140lbs x 12 / BW+55lbs x 8
Seated OHP
40lbs x 12
60lbs x 12 x 4
One arm DB row
50lbs x 12 per arm
60lbs x 12 per arm
70lbs x 12 per arm
Plate Upright row / Side lateral raises / Wide EZ bar curl
45lbs x 12 / 20lbs per arm x 12 / 40lbs x 12
45lbs x 12 / 20lbs per arm x 12 / 40lbs x 12
45lbs x 12 / 20lbs per arm x 12 / 40lbs x 12
Abdominal circuit: 3 rounds
Side Cable crunch - 80lbs x 15
Cable crunch - 80lbs x 20
Hang Knee raises - BW x 15
Plate twist - 25lbs x 30
Leg raises - BW x 10
Push press
50lbs x 8
70lbs x 8
90lbs x 4 x 2
Farmers walk
50lbs per arm - 20 meters
50lbs per arm - 20 meters
50lbs per arm - 20 meters
Flat DB press / Wide pullups
40lbs x 15 / BW+20lbs x 6
50lbs x 12 / BW+25lbs x 6
60lbs x 11 / BW+30lbs x 6
High Incline BP / Cable row
80lbs x 12 / 80lbs x 12
90lbs x 10 / 90lbs x 12
100lbs x 8 / 100lbs x 12
HS Shoulder press
50lbs x 15
60lbs x 12
Dropset
70lbs x 8
50lbs x 6
30lbs x 8
Abdominal Circuit : 3 rounds
Side Cable Crunch - 80lbs x 15
Hang Knee raises - BW x 15
Leg raises - BW x 10
Cable Crunches - 90lbs x 15
Supersets: 3rounds
Plate twist - 25lbs x 40
Side bend - 45lbs x 12
Hang Clean
40lbs x 8
60lbs x 8
80lbs x 8
Flat BP
100lbs x 12
100lbs x 12
120lbs x 12
140lbs x 8
140lbs x 8
Dropset
140lbs x 8
120lbs x 5
100lbs x 8
Incline DB press / Wide grip pullups
45lbs x 10 / BW+25lbs x 6
45lbs x 10 / BW+25lbs x 6
45lbs x 10 / BW+25lbs x 6
Incline DB press
50lbs x 8 x 3
OHP / Close grip Lat pulldown
50lbs x 10 / 80lbs x 12
50lbs x 10 / 80lbs x 12
50lbs x 10 / 80lbs x 12
Cable Tricep pressdown / Cable curl
70lbs x 15 / 70lbs x 12
70lbs x 15 / 70lbs x 12
70lbs x 15 / 70lbs x 12
BW x 15
50lbs x 12
70lbs x 12
100lbs x 35, 20, 25, 20
* sir @badass_vinch kala ko kaya ko yung walang babaan ng bar hindi pala... grabe yung hingal at lalim ng hininga ko, tapos ramdam ko bumibigay lower back ko nung 3rd set to 4th set. Sa lunes paghandaan ko to.
Lying Leg curl
50lbs x 10 x 3
Seated Calves raises / Kneeling Cable crunches
50lbs x 20 / 90lbs x 25
50lbs x 20 / 90lbs x 25
50lbs x 20 / 90lbs x 25
Kneeling Cable Crunches 100lbs x 20
Knee raises x 15
Kneeling Cable Crunches 100lbs x 20
Knee raises x 15
Kneeling Cable Crunches 100lbs x 20
Knee raises x 15
Push press
50lbs x 8
70lbs x 8
90lbs x 4
100lbs x 3 x 3
Flat DB press / Chin ups
40lbs x 12 / BW x 10
50lbs x 12 / BW+20 x 8
60lbs x 10 / BW+30 x 8
60lbs x 10 / BW+40 x 5
Incline BP
100lbs x 10
100lbs x 10
100lbs x 10
70lbs x 8 x 3 ( 20secs rest between set )
HS Shoulder press / Lat pulldown
60lbs x 8 / 100lbs x 10
60lbs x 8 / 100lbs x 10
60lbs x 8 / 100lbs x 10
60lbs x 8 / 100lbs x 10
BB front raises (Supinated) / Rear raises
20lbs x 12 / 10lbs per arm x 20
20lbs x 12 / 10lbs per arm x 20
20lbs x 12 / 10lbs per arm x 20
20lbs x 12 / 10lbs per arm x 20
Preacher curl / Kneeling Cable Crunches ( No rest between sets )
30lbs x 15
100lbs x 15
30lbs x 15
100lbs x 15
30lbs x 15
100lbs x 15
Kneeling Cable Crunches 100lbs x 20
Incline board raises x 8
Kneeling Cable Crunches 100lbs x 20
Leg raises x 12
Kneeling Cable Crunches 100lbs x 20
Knee raises x 20
Low Bar Squat
100lbs x 12
140lbs x 12
180lbs x 12
220lbs x 5
235lbs x 3
250lbs x 3
High Bar Squat / Front Squat
150lbs x 10 / 100lbs x 8
150lbs x 10 / 100lbs x 8
150lbs x 10 / 100lbs x 8
Legpress / Calves raises (Legpress)
300lbs x 10 / 300lbs x 20
300lbs x 10 / 300lbs x 20
300lbs x 10 / 300lbs x 20
Lying leg curl / Kneeling Cable Crunches
40lbs x 10 / 100lbs x 20
40lbs x 10 / 100lbs x 20
40lbs x 10 / 100lbs x 20
Comments
Badass qoute... nakakamotivate! aaarrrggghhhhh!!! :biggrin:
training paren to sa monday pero bukas tatakbo nalang muna ako
sakin wala naman bukol pero may masakit... mga pasaway kasi tayo hehehe
Jogging - 6:00am to 7:00am
Accurate Gym - Kalentong
7:00pm to 9:00pm
10mins Stretching
*kinakabahan ako dahil sa left wrist ko...pero nandito na sayang dala kong damit kung hindi ko pa ituloy ng buhat!
Wide grip pullups
BW x 8
BW+20lbs x 6
BW+25lbs x 6
BW+30lbs x 6
BW+35lbs x 4 - kaya kona pala to
Flat BP
70lbs x 12 - kinakapa ko muna hehe
100lbs x 12 - dito sinuot kona wrist wrap ko may pumipitik sa left wrist ko...
120lbs x 12 - easy reps
140lbs x 8 - dito inalis ko yung wrist wrap ko sa right nilagay ko nalng sa left elbow ko kasi masakit din hehe
150lbs x 8 - wahhhhh nabuhat ko sya kahit masakit wahhhh!!!!! pero yung 3 reps spotted na hehehe
BB row / Dips
120lbs x 12 / BW+45lbs x 8
130lbs x 12 / BW+50lbs x 8
140lbs x 12 / BW+55lbs x 8
Seated OHP
40lbs x 12
60lbs x 12 x 4
One arm DB row
50lbs x 12 per arm
60lbs x 12 per arm
70lbs x 12 per arm
Plate Upright row / Side lateral raises / Wide EZ bar curl
45lbs x 12 / 20lbs per arm x 12 / 40lbs x 12
45lbs x 12 / 20lbs per arm x 12 / 40lbs x 12
45lbs x 12 / 20lbs per arm x 12 / 40lbs x 12
Done
masaya akong umuwe ng Valenzuela :yahoo:
salamat paps... sakin din kagabi kaya pinakikiramdaman ko, sakin iniikot at stretch ko lang pag nagtatrabaho ako.
iniiwas ko nalng din maitukod
Accurate gym - kalentong
7:00pm to 9:00pm
10mins stretching
High bar squat
100lbs x 12
140lbs x 12
180lbs x 12
210lbs x 8
230lbs x 6
250lbs x 2 - PR
Zercher squat
100lbs x 12
120lbs x 12
140lbs x 12
Leg press
300lbs x 15
350lbs x 15
400lbs x 12
450lbs x 12
Calves raises (legpress)
300lbs x 20 x 4 (different angles)
Lying leg curl
50lbs x 8 x 3
Dropset
40lbs x 6
30lbs x 8
25lbs x 10
Done
Lena Fitness Gym - Valenzuela City
8:00pm to 10:15pm
10mins Stretching
Chins / Dips
BW x 10 / BW x 15
BW+25lbs x 8 / BW+50lbs x 12
BW+30lbs x 8 / BW+60lbs x 12
BW+35lbs x 6 / BW+70lbs x 8
Flat DB press
40lbs x 12
50lbs x 12
60lbs x 10 x 3
HS Incline press / Wide grip pullups
100lbs x 12 / BW+25lbs x 6 ( 3 sets )
OHP / Machine rows
50lbs x 12 / 150lbs x 12
60lbs x 10 / 160lbs x 12
70lbs x 8 / 170lbs x 12
Lying DB tricep extension
25lbs per arm x 10 x 3
Side lateral / BB curl
15lbs per arm x 15 / 30lbs x 15
Rope tricep pressdown
60lbs x 12 x 3
Dropset
50lbs x 10
40lbs x 10
30lbs x 10
Done
Lift and Live Gym - near SM Valenzuela
4:30pm to 6:45pm
10mins Stretching
Squat
40kgs x 12
50kgs x 12
70kgs x 12
80kgs x 12
100kgs x 8
110kgs x 4
120kgs x 1 - PR
Zercher Squat
60kgs x 8 x 4
Legpress
165kgs x 12
215kgs x 8 x 4
Cable Lying Leg curl
60lbs x 12
70lbs x 12
Dropset
80lbs x 8
60lbs x 6
40lbs x 8
20lbs x 10
Done
Accurate Gym - Kalentong
6:30pm to 8:50pm
10mins Stretching
Push press
70lbs x 5 x 2
90lbs x 3 x 2
100lbs x 3
110lbs x 3
Chins / Dips
BW x 10 / BW x 15
BW+25 x 6 / BW+45 x 8
BW+30 x 6 / BW+55 x 8
BW+35 x 6 / BW+65 x 8
Flat DB press / T-bar row
40lbs x 12
60lbs x 10 / 100lbs x 12
60lbs x 10 / 110lbs x 12
60lbs x 10 / 120lbs x 12
OHP / Wide grip pullups
50lbs x 10 / BW x 6
50lbs x 10 / BW x 6
50lbs x 10 / BW x 6
Wide grip Cable row
110lbs x 12
120lbs x 10
Dropset
130lbs x 8
110lbs x 6
90lbs x 6
70lbs x 6
60lbs x 8
Plate Upright row
45lbs x 15 x 3
Face pull
40lbs x 15 x 3
Done
Lena Fitness Gym - Valenzuela
3:45pm to 6:00pm
10mins Stretching
Conventional DL
100lbs x 8
150lbs x 8
200lbs x 8
250lbs x 5
280lbs x 3
300lbs x 1
310lbs x 1
Front Squat
100lbs x 12
120lbs x 12
140lbs x 12
160lbs x 8
Zercher Squat
150lbs x 10 x 3
Standing Calves raises machine
400lbs x 15 x 3
Seated Calves raises
100lbs x 8 x 3
Seated Leg extension
100lbs x 15
100lbs x 15
Dropset
100lbs x 15
70lbs x 10
40lbs x 10 - ayun sunog!
Done
Accurate Gym - Kalentong
6:30pm to 8:45pm
10mins Stretching
Abdominals: 3 rounds
Cable side crunches - 80lbs x 15
Cable crunches - 80lbs x 15
Leg raises - BW x 15
Crunches - BW x 15
Wide grip pullups / Chin ups / Dips
BW+20lbs x 5 / BW+20lbs x 5 / BW+55lbs x 10
BW+20lbs x 5 / BW+20lbs x 5 / BW+55lbs x 10
BW+20lbs x 5 / BW+20lbs x 5 / BW+55lbs x 10
Flat BP
100lbs x 12
110lbs x 10
130lbs x 8 - sumakit left elbow ko
130lbs x 6 - dito hindi na kaya talga
100lbs x 8
100lbs x 8
Incline DB press
40lbs x 10 x 2
45lbs x 10
50lbs x 6
One arm DB row
60lbs x 12 x 2
70lbs x 12
Cable crossover / Pullups
40lbs per side x 15 / Bw x 8
40lbs per side x 15 / Bw x 6
40lbs per side x 15 / Bw x 6
Close grip Lat pulldown
80lbs x 10 x 4
Incline BP
70lbs x 15
70lbs x 10 x 3
Farmers walk
50lbs per arm - 20meters
50lbs per arm - 20meters
50lbs per arm - 10meters tapos pahinga tapos 10meters ulit
Done
Accurate Gym - Kalentong
6:20pm to 8:30pm
Abdominal circuit: 3 rounds
Side Cable crunch - 80lbs x 15
Cable crunch - 80lbs x 20
Hang Knee raises - BW x 15
Plate twist - 25lbs x 30
Leg raises - BW x 10
Push press
50lbs x 8
70lbs x 8
90lbs x 4 x 2
Farmers walk
50lbs per arm - 20 meters
50lbs per arm - 20 meters
50lbs per arm - 20 meters
Flat DB press / Wide pullups
40lbs x 15 / BW+20lbs x 6
50lbs x 12 / BW+25lbs x 6
60lbs x 11 / BW+30lbs x 6
High Incline BP / Cable row
80lbs x 12 / 80lbs x 12
90lbs x 10 / 90lbs x 12
100lbs x 8 / 100lbs x 12
HS Shoulder press
50lbs x 15
60lbs x 12
Dropset
70lbs x 8
50lbs x 6
30lbs x 8
Reverse tricep pressdown / Cable curl / Upright row
60lbs x 15 / 60lbs x 15 / 40lbs x 15
70lbs x 15 / 70lbs x 15 / 40lbs x 15
80lbs x 15 / 80lbs x 15 / 40lbs x 15
Elliptical bike - 10mins
Done
Supreme Fitness Gym - Kalentong
8:00pm to 10:00pm
10mins Stretching
High Bar Squat
80lbs x 12
100lbs x 12
140lbs x 12
170lbs x 12
200lbs x 8
210lbs x 6
220lbs x 6
Front Squat
100lbs x 12
120lbs x 10
140lbs x 10
Leg press
300lbs x 12
400lbs x 12
450lbs x 12 x 2
Seated Calves raises
85lbs x 15 x 4
Lying Leg curl
50lbs x 15 x 3
Done
Accurate Gym - Kalentong
6:30pm to 8:50pm
Abdominal Circuit : 3 rounds
Side Cable Crunch - 80lbs x 15
Hang Knee raises - BW x 15
Leg raises - BW x 10
Cable Crunches - 90lbs x 15
Supersets: 3rounds
Plate twist - 25lbs x 40
Side bend - 45lbs x 12
Hang Clean
40lbs x 8
60lbs x 8
80lbs x 8
Flat BP
100lbs x 12
100lbs x 12
120lbs x 12
140lbs x 8
140lbs x 8
Dropset
140lbs x 8
120lbs x 5
100lbs x 8
Incline DB press / Wide grip pullups
45lbs x 10 / BW+25lbs x 6
45lbs x 10 / BW+25lbs x 6
45lbs x 10 / BW+25lbs x 6
Incline DB press
50lbs x 8 x 3
OHP / Close grip Lat pulldown
50lbs x 10 / 80lbs x 12
50lbs x 10 / 80lbs x 12
50lbs x 10 / 80lbs x 12
Cable Tricep pressdown / Cable curl
70lbs x 15 / 70lbs x 12
70lbs x 15 / 70lbs x 12
70lbs x 15 / 70lbs x 12
Done
Lena Fitness Gym - Valenzuela
11:15pm to 2:00pm
*medyo mas mahaba oras sa gym kasi tinuruan ko pa fiance ko
15mins Stretching
High Bar Squat / Front Squat
100lbs x 12
140lbs x 12
170lbs x 12
200lbs x 6 / 100lbs x 6
200lbs x 6 / 100lbs x 6
200lbs x 6 / 100lbs x 6
Zercher Squat
120lbs x 12 x 3
Cable Crunches
80lbs x 15
90lbs x 15
100lbs x 15 x 4
Standing Calves raises / Cable Crunches
350lbs x 15 / 110lbs x 15 ( 4 sets )
Leg extension
100lbs x 12
100lbs x 12
Dropset
100lbs x 12
70lbs x 10
40lbs x 10
Done
Supreme Fitness Gym - Kalentong
6:30pm to 8:50pm
10mins Stretching
Abdominals : 3 rounds
Swiss ball jackknife x 25
Leg raises x 12
Ab roller x 15
Chins / Dips
BW x 10 / BW x 12
BW+25 x 8 / BW+50 x 8
BW+30 x 8 / BW+60 x 8
BW+35 x 8 / BW+70 x 8
Incline DB press / Wide pullups
40lbs x 12
50lbs x 12 / BW x 8
50lbs x 12 / BW x 8
50lbs x 12 / BW x 8
HS row / Seated Chest press
120lbs x 12 / 100lbs x 12
130lbs x 12 / 110lbs x 12
140lbs x 12 / 120lbs x 12
HS Shoulder press
60lbs x 12
70lbs x 12
Dropset
80lbs x 10
60lbs x 8
40lbs x 6
Machine flyes / Side lateral raises
60lbs x 15 / 20lbs per arm x 12
70lbs x 15 / 20lbs per arm x 12
80lbs x 10 / 20lbs per arm x 12
Tricep pressdown
70lbs x 15
100lbs x 15 x 3
110lbs x 12 x 2
Rope Cable curl
60lbs x 20 x 3
kneeling cable crunch
100lbs x 20 x 3
110lbs x 20
Done
Tulog na Paps, gabi na.
Accurate Gym - Kalentong
8:05pm to 9:00pm
10mins Stretching
Squat
BW x 15
50lbs x 12
70lbs x 12
100lbs x 35, 20, 25, 20
* sir @badass_vinch kala ko kaya ko yung walang babaan ng bar hindi pala... grabe yung hingal at lalim ng hininga ko, tapos ramdam ko bumibigay lower back ko nung 3rd set to 4th set. Sa lunes paghandaan ko to.
Lying Leg curl
50lbs x 10 x 3
Seated Calves raises / Kneeling Cable crunches
50lbs x 20 / 90lbs x 25
50lbs x 20 / 90lbs x 25
50lbs x 20 / 90lbs x 25
*bitin :sad: nasaraduhan ako ng gym...
Done
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[size=small][font=Tahoma, sans-serif]Supreme fitness gym - Kalentong[/font][/size]
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[size=small][font=Tahoma, sans-serif]7:00pm to 9:30pm[/font][/size]
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[size=small][font=Tahoma, sans-serif]15 mins Stretching[/font][/size]
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[size=small][font=Tahoma, sans-serif]Abdominals:[/font][/size]
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[size=small][font=Tahoma, sans-serif]Knee raises x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]Kneeling Cable crunch 100 x 20[/font][/size]
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[size=small][font=Tahoma, sans-serif]Knee raises x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]Kneeling Cable crunch 100 x 20[/font][/size]
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[size=small][font=Tahoma, sans-serif]Knee raises x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]Kneeling Cable crunch 100 x 20[/font][/size]
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[size=small][font=Tahoma, sans-serif]Knee raises x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]Kneeling Cable crunch 100 x 20[/font][/size]
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[size=small][font=Tahoma, sans-serif]DL[/font][/size]
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[size=small][font=Tahoma, sans-serif]100lbs x 12[/font][/size]
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[size=small][font=Tahoma, sans-serif]150lbs x 12[/font][/size]
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[size=small][font=Tahoma, sans-serif]200lbs x 12[/font][/size]
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[size=small][font=Tahoma, sans-serif]250lbs x 6[/font][/size]
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[size=small][font=Tahoma, sans-serif]250lbs x 5[/font][/size]
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[size=small][font=Tahoma, sans-serif]Wide pull ups[/font][/size]
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[size=small][font=Tahoma, sans-serif]BW x 8[/font][/size]
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[size=small][font=Tahoma, sans-serif]Dips[/font][/size]
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[size=small][font=Tahoma, sans-serif]HS Flat BP / HS row[/font][/size]
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[size=small][font=Tahoma, sans-serif]100lbs x 12 / 100lbs x 12[/font][/size]
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[size=small][font=Tahoma, sans-serif]110lbs x 12 / 130lbs x 12[/font][/size]
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[size=small][font=Tahoma, sans-serif]120lbs x 12 / 150lbs x 12[/font][/size]
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[size=small][font=Tahoma, sans-serif]HS Shoulder press[/font][/size]
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[size=small][font=Tahoma, sans-serif]60lbs x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]60lbs x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]60lbs x 12[/font][/size]
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[size=small][font=Tahoma, sans-serif]60lbs x 7[/font][/size]
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[size=small][font=Tahoma, sans-serif]60lbs x 7[/font][/size]
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[size=small][font=Tahoma, sans-serif]Machine flyes / Cable curl[/font][/size]
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[size=small][font=Tahoma, sans-serif]60lbs x 15 / 60lbs x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]70lbs x 15 / 70lbs x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]80lbs x 15 / 80lbs x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]Tricep pressdown[/font][/size]
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[size=small][font=Tahoma, sans-serif]90lbs x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]100lbs x 14[/font][/size]
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[size=small][font=Tahoma, sans-serif]Dropset[/font][/size]
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[size=small][font=Tahoma, sans-serif]110lbs x 8[/font][/size]
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[size=small][font=Tahoma, sans-serif]90lbs x 6[/font][/size]
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[size=small][font=Tahoma, sans-serif]70lbs x 6[/font][/size]
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[size=small][font=Tahoma, sans-serif]50lbs x 8[/font][/size]
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[size=small][font=Tahoma, sans-serif]Reverse grip tri pressdown[/font][/size]
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[size=small][font=Tahoma, sans-serif]60lbs x 12 x 3[/font][/size]
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[size=small][font=Tahoma, sans-serif]Abdominals:[/font][/size]
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[size=small][font=Tahoma, sans-serif]Kneeling Cable crunch 100 x 20[/font][/size]
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[size=small][font=Tahoma, sans-serif]Knee raises x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]Kneeling Cable crunch 110 x 20[/font][/size]
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[size=small][font=Tahoma, sans-serif]Knee raises x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]Kneeling Cable crunch 120 x 20[/font][/size]
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[size=small][font=Tahoma, sans-serif]Knee raises x 15[/font][/size]
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[size=small][font=Tahoma, sans-serif]Done[/font][/size]
Lena Fitness Gym - Valenzuela City
7:30pm to 9:50pm
10mins Stretching
Abdominals :
Kneeling Cable Crunch - 100lbs x 20
Knee Raises - BW x 15
Kneeling Cable Crunch - 110lbs x 20
Knee Raises - BW x 15
Kneeling Cable Crunch - 120lbs x 20
Knee Raises - BW x 15
Clean and Jerk
50lbs x 5
70lbs x 4
90lbs x 4
100lbs x 4
120lbs x 3
Wide grip pullups
BW x 10
BW+25 x 6 x 4
Flat BP / BB row (overhand)
100lbs x 12 / 100lbs x 12
120lbs x 12 / 110lbs x 12
130lbs x 10 / 120lbs x 12
140lbs x 8 / 1300lbs x 10
HS Incline press / Seated row machine (underhand)
100lbs x 12 / 125lbs x 12
110lbs x 12 / 145lbs x 12
120lbs x 10 / 165lbs x 12
120lbs x 8 / 180lbs x 10
DB Shoulder press
40lbs x 8 x 3
Dropset
40lbs x 8
30lbs x 8
20lbs x 8
Low Crossover / Upright row
30lbs per side x 12 / 50lbs x 12
30lbs per side x 12 / 50lbs x 12
30lbs per side x 12 / 50lbs x 12
Lying DB tricep extension / BB curl
20lbs per arm x 15 / 30lbs x 20
20lbs per arm x 15 / 30lbs x 20
20lbs per arm x 15 / 30lbs x 20
Kneeling Cable crunch / Chest supported rear raises
120lbs x 20 / 15lbs per arm x 15
120lbs x 20 / 15lbs per arm x 15
120lbs x 20 / 15lbs per arm x 15
Done
Lena Fitness Gym - Valenzuela City
4:00pm to 6:15pm
10mins Stretching
Ab roller
BW x 15 x 3
Box Squat
100lbs x 12
140lbs x 12
170lbs x 12
200lbs x 8
210lbs x 8
220lbs x 8
230lbs x 8
Front Squat
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
Zercher Squat
120lbs x 12
120lbs x 12
120lbs x 12
Leg extension / Seated Calves raises
100lbs x 15 / 60lbs x 20
100lbs x 15 / 70lbs x 20
100lbs x 15 / 70lbs x 20
Side Kneeling Cable Crunch
80lbs x 15
80lbs x 15
80lbs x 15
Tricep extension / Ab roller
60lbs x 12 / BW x 12
60lbs x 12 / BW x 12
60lbs x 12 / BW x 12
Done
Accurate Gym - Kalentong
6:45pm to 8:55pm
10mins Stretching
Abdominals : no rest between sets
Kneeling Cable Crunches 100lbs x 20
Knee raises x 15
Kneeling Cable Crunches 100lbs x 20
Knee raises x 15
Kneeling Cable Crunches 100lbs x 20
Knee raises x 15
Push press
50lbs x 8
70lbs x 8
90lbs x 4
100lbs x 3 x 3
Flat DB press / Chin ups
40lbs x 12 / BW x 10
50lbs x 12 / BW+20 x 8
60lbs x 10 / BW+30 x 8
60lbs x 10 / BW+40 x 5
Incline BP
100lbs x 10
100lbs x 10
100lbs x 10
70lbs x 8 x 3 ( 20secs rest between set )
HS Shoulder press / Lat pulldown
60lbs x 8 / 100lbs x 10
60lbs x 8 / 100lbs x 10
60lbs x 8 / 100lbs x 10
60lbs x 8 / 100lbs x 10
BB front raises (Supinated) / Rear raises
20lbs x 12 / 10lbs per arm x 20
20lbs x 12 / 10lbs per arm x 20
20lbs x 12 / 10lbs per arm x 20
20lbs x 12 / 10lbs per arm x 20
Preacher curl / Kneeling Cable Crunches ( No rest between sets )
30lbs x 15
100lbs x 15
30lbs x 15
100lbs x 15
30lbs x 15
100lbs x 15
Done
Accurate Gym - Kalentong
6:50pm to 9:55pm
10mins Stretching
Abdominals:
Kneeling Cable Crunches 100lbs x 20
Incline board raises x 8
Kneeling Cable Crunches 100lbs x 20
Leg raises x 12
Kneeling Cable Crunches 100lbs x 20
Knee raises x 20
Low Bar Squat
100lbs x 12
140lbs x 12
180lbs x 12
220lbs x 5
235lbs x 3
250lbs x 3
High Bar Squat / Front Squat
150lbs x 10 / 100lbs x 8
150lbs x 10 / 100lbs x 8
150lbs x 10 / 100lbs x 8
Legpress / Calves raises (Legpress)
300lbs x 10 / 300lbs x 20
300lbs x 10 / 300lbs x 20
300lbs x 10 / 300lbs x 20
Lying leg curl / Kneeling Cable Crunches
40lbs x 10 / 100lbs x 20
40lbs x 10 / 100lbs x 20
40lbs x 10 / 100lbs x 20
Done