try pushing 150-160 next workout bro dimzon sa squats i'm sure you can do it. wag katakutan ang weights (pero wag din maging "tanga" pag hindi din kaya hehehe). Nagke cave in pa din ba tuhod mo? musta ang nutrition?
try pushing 150-160 next workout bro dimzon sa squats i'm sure you can do it. wag katakutan ang weights (pero wag din maging "tanga" pag hindi din kaya hehehe). Nagke cave in pa din ba tuhod mo? musta ang nutrition?
cge po sir try ko po mag 150...at sir pinipilit ko po na wag na mag cave in tuhod ko po gaya ng mga tinuro nyo, at flat lang po ang paa sa sahig...sa nutrisyon naman po, kain lang kain kasi po manipis pa..hehehe, salamt po sir DScheers
^opo sir mighty,pasensya napo wala akong load ngayon..hehe
sir 5pm po out ko pero pupunta parin po ako..kahit di napo ako makapagbuhat...
maaabutan ko pa naman po kayo kasi diba kakain pa kayo sa tapat ng eurotel?
hahahah onga eh. sayang kasi may 15k na medical bonus pag 0-1 SL e, 0 SL pa ko as of now. matagal tagal na supply din ng whey yun lolz pero try ko emergency leave para sa VL pumasok ang oras lol
I believe kaya ni Dimz yung 250lbs since di nga sya nahirapan dun sa 230lbs pero naka 4 sets na yata sya sa T-bar rows before doing DL's sama mo pa yung 4 working sets din sa DL's.
mga sir salamat po,hindi ko rin naman po magagawa yun kung hindi nyo po naturo yung tamang form sakin...kaya laking tulong talaga nang mga GWO sa mga baguhan na katulad ko po...at sa 300lbs DL,darating din po ako dyan....hehehecheersWednesday (Light Day)
Back Squats: 5 x 5 using 50 lbs less than Monday
100lbs
Lunges: 4 x 6 ramping to limit
40lbs each hand
Stiff-Leg Deadlifts: 4 x 10
100,110,120,130lbs
Standing Overhead Press: 5 x 5 ramping to limit
50,60,60,70,70lbs
Comments
Flat Bench Press
50lbs warm up-12reps-2sets
100lbs-5reps-1set
110lbs-5reps-2sets
120lbs-5reps-1set
130lbs-5reps-1set
Incline Bench Press
50lbs warm up-12reps-2sets
100lbs-8reps-5sets
Decline Bench Press
100lbs-8reps-5sets
Cable Crossover
warm up-10lbs-20reps-1set
60lbs-8reps-2sets
80lbs-8reps-3sets
Seated Machine Chest Press
100lbs-10reps-2sets
120lbs-10reps-2sets
140lbs-10reps-2sets
Barbell Curls
30lbs-10reps-3sets
40lbs-10reps-2sets
Hammer Curls
20lbs each hand-12reps-4sets
Alternate Dumbbell Curls
30lbs each hand-12reps-3set
Shoulder and Traps day (Febuary 19,2013)
DB Shoulder Press(each hand)
20lbs-8reps-1set
30lbs-8reps-4sets
Machine Shoulder Press
50lbs warm up-12reps-2sets
100lbs-8reps-1set
130lbs-8reps-2sets
150lbs-6reps-2sets
Side Lateral Raise(each hand)
15lbs-10reps-4sets
Shrugs
warm up-50lbs-12reps-2sets
120lbs-8reps-3set
Back and Tricep day (Febuary 21,2013)
Pull ups
BW-8reps-3sets
-6reps-3sets
-4reps-2sets
Deadlifts
50lbs warm up-10reps-2sets
100lbs-8reps-1set
120lbs-8reps-1set
140lbs-8reps-1set
180lbs-6reps-2set
200lbs-1rep-1set
T-bar Row
50lbs warm up-10reps-2sets
100lbs-8reps-1set
125lbs-8reps-2set
150lbs-8reps-2set
Triceps pulldown
50lbs-10reps-1set
70lbs-10reps-1set
90lbs-10reps-2set
100lbs-8reps-1set
Triceps Dips
BW-12reps-4sets
Legs day (Febuary 23,2013)
Squat
50lbs warm up-10reps-2sets
100lbs-8reps-1set
110lbs-8reps-1set
120lbs-6reps-1set
130lbs-6reps-1set
140lbs-6reps-1set
Romanian DL
100-8reps-1sets
130-8reps-1set
150-6reps-1set
170-5reps-1set
190-5reps-2set
DB lunges(each hand)
30lbs-10reps-5sets
Leg Press
100-10reps-1set
110-10reps-1set
120-8reps-3sets
Leg extension
100-8reps-5sets
Pero ayos ganda rin stats mo sir
ayy sir magkakahiwalay ng date po yan...
1 and half hour po ako nagbubuhat...
pero yan nilagyan kona ng kulay para madali mabasa..hehe
cge po sir try ko po mag 150...at sir pinipilit ko po na wag na mag cave in tuhod ko po gaya ng mga tinuro nyo, at flat lang po ang paa sa sahig...sa nutrisyon naman po, kain lang kain kasi po manipis pa..hehehe, salamt po sir DScheers
salamat sir allen
sir 5pm po out ko pero pupunta parin po ako..kahit di napo ako makapagbuhat...
maaabutan ko pa naman po kayo kasi diba kakain pa kayo sa tapat ng eurotel?
Mag undertime ka na lang minsan lang kamo! hahaha
This ! :lol
@jettie sama ka?
^hahaha pinoproblema ko na nga ngayun eh...
Ikaw din isa ka pa undertime na din yan! o kaya SL sayang lang pag di nagamit! hahaha
Back Squats: 5 x 5
100,120,130,140,150lbs
Bench Press: 5 x 5
100,110,110,120,120lbs
Deadlifts: 5 x 5
100,130,150,180,200lbs
Incline Dumbbell Press: 2 x 20
30lbs each hand
Calf Raises: 3 x 30
110lbs
2 weeks walang buhat dahil sa overtym,
nung lunes lang ulit nakabalik sa bagong program...cheers
glad to hear that sircheers
opo,,,magti-tiyaga pa po ako...
@sir DS
@sir Mighty
mga sir salamat po,hindi ko rin naman po magagawa yun kung hindi nyo po naturo yung tamang form sakin...kaya laking tulong talaga nang mga GWO sa mga baguhan na katulad ko po...at sa 300lbs DL,darating din po ako dyan....hehehecheersWednesday (Light Day)
Back Squats: 5 x 5 using 50 lbs less than Monday
100lbs
Lunges: 4 x 6 ramping to limit
40lbs each hand
Stiff-Leg Deadlifts: 4 x 10
100,110,120,130lbs
Standing Overhead Press: 5 x 5 ramping to limit
50,60,60,70,70lbs
Dips: 3 x 15
BW
Curls: 3 x 15
30lbs
gudluck sa mga goal natin...:sport:
Back Squats: 5 x 5 using 20 lbs less than Monday
130lbs
Incline Bench Press: 5 x 5 ramping to limit
100,110,120,130,130lbs (machine po gamit ko kasi daming mayabang dun manual)
Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
50,70,100,110,110lbs(smith machine)
Straight Arm Pullovers: 2 x 20
30lbs
Chins: 4 sets to failure
10,8,6,5