sapul ba? one thing i like with one arm rows e yung tama nya sa torso pag near failure ka na. It still hits your back but the slight twist pag kumukuha ka ng bwelo is an excellent combo for the obliques. yung form ko sa one arm rows iba e hindi ako lumuluhod sa bench. parang bent over one arm rows then yung elbow ko ang nakapatong.
so nakatayo ka padin sir V? tapos nakatukod ka lang sa something torso level na bagay?
sapul ba? one thing i like with one arm rows e yung tama nya sa torso pag near failure ka na. It still hits your back but the slight twist pag kumukuha ka ng bwelo is an excellent combo for the obliques. yung form ko sa one arm rows iba e hindi ako lumuluhod sa bench. parang bent over one arm rows then yung elbow ko ang nakapatong.
so nakatayo ka padin sir V? tapos nakatukod ka lang sa something torso level na bagay?
sapul ba? one thing i like with one arm rows e yung tama nya sa torso pag near failure ka na. It still hits your back but the slight twist pag kumukuha ka ng bwelo is an excellent combo for the obliques. yung form ko sa one arm rows iba e hindi ako lumuluhod sa bench. parang bent over one arm rows then yung elbow ko ang nakapatong.
so nakatayo ka padin sir V? tapos nakatukod ka lang sa something torso level na bagay?
sapul ba? one thing i like with one arm rows e yung tama nya sa torso pag near failure ka na. It still hits your back but the slight twist pag kumukuha ka ng bwelo is an excellent combo for the obliques. yung form ko sa one arm rows iba e hindi ako lumuluhod sa bench. parang bent over one arm rows then yung elbow ko ang nakapatong.
so nakatayo ka padin sir V? tapos nakatukod ka lang sa something torso level na bagay?
bro try mo sa pasig fitness may standard olybars and bumper plates na. may deadlift area na din pwede ibagsak (wag lang intentionally). may trapbar sila which i think is for taller guys since outside shoulder width yung handles at fat grip sya. sayang nga yung prowler/slep kasi ginawa nalang lalagyan ng plates. di naman siguro alam nung bantay kung ano yun at di din papayag na dalhin sa parking lot.
hindi brand new yung mga bagong gamit. rusty na yung handle ng OB pero makintab yung bar. di na kelangan ng strap at chalk magaspang sya. di ko napansin kung may EZ bar e. feeling ko same pa din rates kasi nagdispose din sila ng ibang gamit. nagupgrade lang siguro bago magopen yung rainforest gym kasi sabi nila first class facility daw yun pag nagbukas. baka gusti nila humatak na ng tao while mahina pa mga kalabang gym.
bro try mo sa pasig fitness may standard olybars and bumper plates na. may deadlift area na din pwede ibagsak (wag lang intentionally). may trapbar sila which i think is for taller guys since outside shoulder width yung handles at fat grip sya. sayang nga yung prowler/slep kasi ginawa nalang lalagyan ng plates. di naman siguro alam nung bantay kung ano yun at di din papayag na dalhin sa parking lot.
Sobrang layo sa akin ng Pasig Fitness Gym. Na-check ko sa Google Map
Sa Pasig nga ako pero malapit ako sa Marikin, 5 minutes lang nasa SM Marikina na ako
"... nagupgrade lang siguro bago magopen yung rainforest gym kasi sabi nila first class facility daw yun pag nagbukas. ..."
Saan nanaman ba 'to?
dun ako nagbubuhat dati. formerly known as Eusebio Fitness Center (located inside RAVE park). kay mayor yun. under renovation lang ngayon. 20pesos per session pag pasig resident tapos 60pesos pag guest.
One-arm Dumbbell Row with lifting straps
80 lbs x 9 reps
90 lbs x 7 reps
80 lbs x 5 reps
rest 3 to 5 minutes
Seated Cable Row using close neutral grip
180 lbs x 6 reps
170 lbs x 7 reps
160 lbs x 8 reps
rest 3 to 5 minutes
Tricep Rope Pull Down
100 lbs x 6 reps
90 lbs x 7 reps
80 lbs x 8 reps
rest 2 to 3 minutes
One-arm Hang on Pull Up Bar
20 seconds each arm
rest 2 to 3 minutes
Two-arm Hang on Pull Up Bar
40 seconds
rest 2 to 3 minutes
Push Up
BW x 10 reps
BW x 10 reps
BW x 10 reps
rest 2 to 3 minutes
Front Dumbbell Raise using underhand grip
10 lbs each arm x 10 reps
15 lbs each arm x 6 reps
I wasn't expecting a great workout today. When the alarm clock sounded off this morning, I feel like sleeping more and just skip training. Perhaps it's true that you'll only know if you should skip training or not once you are in the gym.
However, my grip is really weak. I was surprised that I can lift 90 lbs for 7 reps in one-arm dumbbell row. Without lifting straps, my grip would fail at the 2nd or 3rd reps if I remember correctly
One-arm Dumbbell Row
60 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps
Inclined Bench Press
125 lbs x 7 reps
115 lbs x 6 reps
105 lbs x 7 reps
Tricep Rope Pull Down
90 lbs x 9 reps
90 lbs x 4 reps
Leg Press
350 lbs x 5 reps
350 lbs x 5 reps
350 lbs x 4 reps
I did not use lifting straps for the dumbbell row. I really need to work on my grip strength. I'll strive for 3 sets of 20 reps with 60 lbs before moving up to 70 lbs. It really feels embarrassing when I see random people who doesn't lift but with forearms bigger than mine
For the Leg Press, I increased the range of motion so I have to reduce weight
Comments
so nakatayo ka padin sir V? tapos nakatukod ka lang sa something torso level na bagay?
pasingit boss @nrg500
oo nakatayo, pero elbows/forearms pangtukod ko kaya almost parallel yung katawan ko sa floor.
ahh.. so hindi parang nakaincline? ung footing mo sir? up to chesh level ung pag angat mo ng db?
Parang ganito pero yung elbow/forearm ko yung nakapatong sa DB rack
http://www.bodybuilding.com/fun/8-ways-to-make-your-rear-delts-roar.htmlpag elbow yung nakapatong mas parallel yung angle at mas strict. Yung hila papunta sa ribs/obliques area. minsa neutral minsan underhand yung hila ko.
Ganito ba yung sa'yo ?
BW = 180 lbs
Body fat = around 25%
Rest Between Exercise = 5 mins
Rest Between Sets = 3 to 5 mins
Romanian Deadlift using lifting straps (first rep is picked up from rack)
245 lbs x 5 reps
235 lbs x 5 reps
Dips
BW x 6 reps
BW x 6 reps
BW x 6 reps
Tricep rope pull down
90 lbs x 9 reps
90 lbs x 7 reps
Tricep straight bar push down
150 lbs x 7 reps
Pull Up
BW x 6 reps
High incline dumbbell bench press
40 lbs each arm x 6 reps
Pull Up using neutral grip
BW x 3 reps
Chin Up
BW x 4 reps
BW = 180 lbs
Body Fat = around 25%
Rest Between Sets = 2 to 3 mins
Pull Up
BW x 5 reps
BW x 5 reps
BW x 5 reps
BW x 6 reps
rest 5 minutes
Push Up
BW x 7 reps
BW x 10 reps
BW x 10 reps
BW = 177 lbs
Body fat = ??
Gym name: Maic's Gym
Location: Marikina City, near Sta. Lucia
Rest Between Exercise = 5 mins
Rest Between Sets = 3 to 5 mins
Conventional Deadlift using lifting straps
110 kg x 3 reps
90 kg x 4 reps
V-bar Dips
BW x 7 reps
BW x 6 reps
BW x 6 reps
Inclined Barbell Bench Press
115 lbs x 3 reps
One-arm Dumbbell Row using lifting straps
80 lbs x 7 reps
70 lbs x 10 reps
Pull Up
BW x 6 reps
Pull Up using neutral grip
BW x 4 reps
Oo nga pala, add ko na rin. Beside doon sa standard 45lb OB, meron din ba dyan yung Olympic short bar at EZ bar for curling?
Sobrang layo sa akin ng Pasig Fitness Gym. Na-check ko sa Google Map
Sa Pasig nga ako pero malapit ako sa Marikin, 5 minutes lang nasa SM Marikina na ako
Saan nanaman ba 'to?
dun ako nagbubuhat dati. formerly known as Eusebio Fitness Center (located inside RAVE park). kay mayor yun. under renovation lang ngayon. 20pesos per session pag pasig resident tapos 60pesos pag guest.
BW = 176 lbs
Rest Between Sets = 2 to 3 mins
Pull Up
BW x 5 reps
BW x 4 reps
BW x 3 reps
BW x 2 reps
BW x 1 reps
rest 5 minutes then go all out
BW x 7 reps
BW = 178 lbs
Rest Between Sets = 2 to 3 mins
One-arm Dumbbell Row with lifting straps
80 lbs x 9 reps
90 lbs x 7 reps
80 lbs x 5 reps
rest 3 to 5 minutes
Seated Cable Row using close neutral grip
180 lbs x 6 reps
170 lbs x 7 reps
160 lbs x 8 reps
rest 3 to 5 minutes
Tricep Rope Pull Down
100 lbs x 6 reps
90 lbs x 7 reps
80 lbs x 8 reps
rest 2 to 3 minutes
One-arm Hang on Pull Up Bar
20 seconds each arm
rest 2 to 3 minutes
Two-arm Hang on Pull Up Bar
40 seconds
rest 2 to 3 minutes
Push Up
BW x 10 reps
BW x 10 reps
BW x 10 reps
rest 2 to 3 minutes
Front Dumbbell Raise using underhand grip
10 lbs each arm x 10 reps
15 lbs each arm x 6 reps
I wasn't expecting a great workout today. When the alarm clock sounded off this morning, I feel like sleeping more and just skip training. Perhaps it's true that you'll only know if you should skip training or not once you are in the gym.
However, my grip is really weak. I was surprised that I can lift 90 lbs for 7 reps in one-arm dumbbell row. Without lifting straps, my grip would fail at the 2nd or 3rd reps if I remember correctly
BW = 177 lbs
Tested my max reps on Pull Ups this morning in a fasted state.
I am now able to do 8 reps of Pull Ups and I think I can do 1 or 2 more reps but I decided to stop coz I noticed a slight slow down in the 8th rep
This is a big achievement for me since I was able to do this while carrying extra fat on my belly (I can't even see my upper abs)
BW = 177 lbs
Body fat = ??
Gym name: R & J Gym
Location: Pasig City, near Santolan Brgy. Hall
Rest Between Sets = 3 to 5 mins
Romanian Deadlift using lifting straps
255 lbs x 5 reps
235 lbs x 5 reps
rest for 2 to 3 minutes
Parallel Bar Dip
BW x 6 reps
BW x 5 reps
BW x 4 reps
rest for 2 to 3 minutes
Chin Up
BW x 7 reps
rest for 2 to 3 minutes
Dumbbell Front Raise using underhand grip
15 lbs each hand x 9 reps
rest for 1 minute
Dumbbell Front Raise using overhand grip
15 lbs each hand x 7 reps
15 lbs each hand x 7 reps
rest for 2 to 3 minutes
Dumbbell Lateral Raise
10 lbs each hand x 6 reps
5 lbs each hand x 6 reps
Sit Up on Declined Bench
BW + 40 lbs x 10 reps
BW = 179 lbs
Rest Between Sets = 2 mins
Pull Up
BW x 6 reps
BW x 5 reps
BW x 4 reps
BW x 3 reps
BW x 2 reps
Bulgarian Split Squats
BW x 7 reps
BW x 7 reps
BW = 179 lbs
Rest Between Sets = 2 mins
Pull Up
BW x 6 reps
BW x 5 reps
BW x 4 reps
BW x 3 reps
BW x 3 reps
Push Up
BW x 7 reps
Knuckle Push Up
BW x 7 reps
Push Up
BW x 10 reps
Knuckle Push Up
BW x 8 reps
Was not able to go the gym today so I just decided to a home workout
BW = 176 lbs
Rest Between Sets = 2 to 3 minutes
One-arm Dumbbell Row with lifting straps
90 lbs x 10 reps
80 lbs x 8 reps
Dumbbell Front Raise
15 lbs each arm x 10 reps
20 lbs each arm x 7 reps
20 lbs each arm x 5 reps
Tricep Rope Pull Down
100 lbs x 8 reps
Felt like shit during the workout....
BW = 179 lbs
Rest Between Sets = 2 to 4 minutes
Romanian Deadlift with lifting straps
235 lbs x 5 reps
235 lbs x 4 reps
235 lbs x 3 reps
235 lbs x 2 reps
235 lbs x 1 reps
Dumbbell Front Raise
20 lbs each arm x 7 reps
20 lbs each arm x 6 reps
20 lbs each arm x 5 reps
Pull Up using neutral grip
BW x 4 reps
Tricep Rope Pull Down
100 lbs x 9 reps
100 lbs x 7 reps
100 lbs x 5 reps
Pull Up
BW x 4 reps
BW = 176 lbs
Rest Between Sets = 1 to 2 minutes
Single Leg Press
250 lbs x 5 reps
250 lbs x 4 reps
250 lbs x 3 reps
250 lbs x 2 reps
250 lbs x 1 reps
Static Hang on Pull Up Bar
BW + 45 lbs x 30 seconds
BW + 45 lbs x 30 seconds
BW x 30 seconds
Inclined Bench Press
125 lbs x 5 reps
125 lbs x 4 reps
125 lbs x 3 reps
Seated Cable Row
180 lbs x 5 reps
180 lbs x 4 reps
180 lbs x 3 reps
180 lbs x 2 reps
180 lbs x 1 reps
200 lbs x 4 reps
BW = 176 lbs
Rest Between Sets = 2 to 3 minutes
One-arm Dumbbell Row
70 lbs x 10 reps
70 lbs x 6 reps
70 lbs x 8 reps
Romanian Deadlift
205 lbs x 5 reps
Romanian Deadlift with lifting straps
245 lbs x 7 reps
Inclined Bench Press
125 lbs x 7 reps
125 lbs x 6 reps
Seated Cable Row
190 lbs x 6 reps
190 lbs x 5 reps
180 lbs x 6 reps
Front Dumbbell Raise
25 lbs each hand x 4 reps
20 lbs each hand x 4 reps
Chin Up
BW x 4 reps
BW = 178 lbs
Rest Between Exercises = 3 to 5 mins
Pull Up: BW x 6 reps
Knuckle Push Up: BW x 10 reps
Pull Up: BW x 6 reps
Knuckle Push Up: BW x 10 reps
Pull Up: BW x 6 reps
Knuckle Push Up: BW x 10 reps
Pull Up: BW x 5 reps
Pull Up: BW x 4 reps
Knuckle Push Up with feet elevated by 12 inches: BW x 8 reps
Was not able to go the gym today so I just decided to a home workout
BW = 176 lbs
Rest Between Sets = 2 to 4 minutes
Romanian Deadlift
205 lbs x 5 reps
255 lbs x 7 reps (with lifting straps)
255 lbs x 5 reps (with lifting straps)
Flat Barbell Bench Press
145 lbs x 6 reps
135 lbs x 6 reps
125 lbs x 6 reps
Seated Cable Row using close neutral grip
180 lbs x 5 reps
160 lbs x 8 reps
160 lbs x 8 reps
BW = 176 lbs
Rest Between Sets = 2 to 3 minutes
One-arm Dumbbell Row
60 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps
Inclined Bench Press
125 lbs x 7 reps
115 lbs x 6 reps
105 lbs x 7 reps
Tricep Rope Pull Down
90 lbs x 9 reps
90 lbs x 4 reps
Leg Press
350 lbs x 5 reps
350 lbs x 5 reps
350 lbs x 4 reps
I did not use lifting straps for the dumbbell row. I really need to work on my grip strength. I'll strive for 3 sets of 20 reps with 60 lbs before moving up to 70 lbs. It really feels embarrassing when I see random people who doesn't lift but with forearms bigger than mine
For the Leg Press, I increased the range of motion so I have to reduce weight
BW = 178 lbs
Rest Between Sets = 2 to 3 mins
Inclined Bench Press superset with Chin Up
135 lbs x 6 reps / BW x 7 reps
Inclined Bench Press superset with Neutral-grip Pull Up
125 lbs x 6 reps / BW x 3 reps
Inclined Bench Press superset with Pull Up
115 lbs x 6 reps / BW x 4 reps
Seated Cable Row using close neutral grip
170 lbs x 8 reps
160 lbs x 8 reps
150 lbs x 8 reps
Tricep Straight Bar Push Down
120 lbs x 12 reps
130 lbs x 12 reps
130 lbs x 12 reps
BW = 178 lbs
Rest Between Sets = 2 to 3 minutes
Romanian Deadlift
215 lbs x 5 reps
215 lbs x 5 reps
265 lbs x 4 reps (with lifting straps)
Standing Calf Raise while holding dumbbells
50 lbs each arm x 10 reps
50 lbs each arm x 10 reps
40 lbs each arm x 10 reps
EZ Barbell Front Raise
30 lbs x 9 reps
40 lbs x 5 reps
30 lbs x 8 reps
Tricep Straight Bar Push Down
130 lbs x 12 reps
130 lbs x 12 reps
130 lbs x 11 reps
Leg Raise on Captain's Chair
10 reps
10 reps
10 reps
BW = 178 lbs
Pull Up
Rest Between Sets = 5 mins
BW x 7 reps
BW x 4 reps
BW x 5 reps
BW x 6 reps
Knuckle Push Up
Rest Between Sets = 2 to 3 mins
BW x 10 reps
BW x 10 reps
BW x 8 reps (feet elevated by 24 inches)