Itim na tupa

BlacksheepBlacksheep Posts: 45
in Personal Journals
Meal 1
Fried rice x3
Whole egg x4
Spam
Longganisa

Comments

  • BlacksheepBlacksheep Posts: 45
    Monday shoulder 10:30 to 11:10

    Front dumbbell raise wu 10sx10 15sx10 20sx8 25sx7

    Side lateral raise 15sx10 20sx10 25sx7

    Rear lateral raise 15sx10 20sx10 25sx8 25sx6

    Shoulder press 15sx15 30sx8 35sx7 40sx4 (pinulikat yung balakang ko di ko alam kung bakit)

    Dumbbell shrug 25sx15 50sx12 50sx10 60sx6

    Meal
    4 whole eggs 3 pandesal
    2 tbs peanut butter 2 banana
    2 scoop gainer
    Paksiw na pata, 3 rice, 3 salay
    Max chicken lechon kawali 2 rice
    Good burger bacon
    4 slice sandwich 3 tbs p butter 2 tbs grape jam
    2 scoop gainer
  • BlacksheepBlacksheep Posts: 45
    Tuesday back 10:10 to 10:40

    Bent over barbell rows wu 50x10 90x7 drop 70x10 drop 50x12

    Close grip pull downs 100x7 drop 70x8 drop 60x10 drop 50x12 drop 40x15

    Seated row 80x7 drop 60x10 drop 50x12 drop 40x12

    One arm dumbbell row 35x12 35x10 35x8 35x6

    Di na naka pag Alt. dumbbell curl tska hammer curl at leg raise. Drained agad ako hehe
  • YatezYatez Posts: 2,745
    bent over barbell rows, one arm db rows, seated row, medjo overkill bro halos same same lang natatamaan na angle yan, suggestion lang palitan mo yung db rows ng dl tas yung seated row ng pull ups para mas maraming angles mong ma hit yung back mo :)
  • BlacksheepBlacksheep Posts: 45
    Yatez wrote:
    bent over barbell rows, one arm db rows, seated row, medjo overkill bro halos same same lang natatamaan na angle yan, suggestion lang palitan mo yung db rows ng dl tas yung seated row ng pull ups para mas maraming angles mong ma hit yung back mo :)

    Idol yung dl ko kasi sa leg day sabay e. Bali tanggalin ko Nalang one arm dumb row? Salamat sir
  • badass_vinchbadass_vinch Posts: 4,471
    @black sheep: tuloy mo lang yang program mo, ok yan para sakin :) mas ok pa nga kung lagyan mo pa yan ng pull ups. kung hindi mo pa kaya pull ups kahit wide front pulldowns. :)
  • BlacksheepBlacksheep Posts: 45
    Kahapon Thursday Leg day

    Squat wu 70x10 130x6 drop 100x8 drop 70x12
    Leg Press 100x12 170x10 240x10
    Deadlift 100x8 120x7 140x6
    standing calf raise 100x20 190x15x15x12


    Friday

    Flat dumbbell flyes 25sx12 40x10 50x8x6
    Incline Bench press 70x8 pinalitan ko ng dumbbell 45sx8x6
    Flat Dumbbell press 30sx12 45sx10x8
    Bench dip 12x3
    Push up 10x3
    Rope Push downs 80x6 drop 70x7 drop 60x9 drop 50x10 drop 40x15
    badass_vinch wrote:
    @black sheep: tuloy mo lang yang program mo, ok yan para sakin :) mas ok pa nga kung lagyan mo pa yan ng pull ups. kung hindi mo pa kaya pull ups kahit wide front pulldowns. :)

    Sige sir try ko yung wide front pulldowns. May pull ups din back day ko kaso di ko pa kaya sarili ko e hehe. Salamat
  • BlacksheepBlacksheep Posts: 45
    Monday Shoulder

    Front dumbbell raise wu 10sx10 25sx7 25x6 25x6

    Side lateral raise 15sx10 25sx6 25sx6 25sx6

    Rear lateral raise 25sx6 drop 20x8 drop 15x12

    Shoulder press 30sx6 drop 25sx8 drop 20x8 drop 15x9

    Dumbbell shrug 50sx12x3

    Nakakatamad kanina puro adele yung soundtrip hehe bawi nalang bukas
  • BlacksheepBlacksheep Posts: 45
    Bent over db rows wu 20x10 50sx10 50sx8 50sx6 drop 25sx15

    Close grip pull downs 80x6x3 drop 50x15

    Seated row 80x8 80x6 80x6 drop 50x15

    Hammer curl 20sx7 20sx6 20sx6 drop 10x12

    One arm db rows 45sx10x2 each
  • BlacksheepBlacksheep Posts: 45
    Legs thursday

    Squat 70x10 70x8 140x6 120x8 120x6 drop 70x15
    Leg Press 150x15 220x12 220x10 drop 150x15
    Deadlift 70x8 70x8 100x8 150x6 100x8 100x8
    standing calf raise 130x20 200x15x15x12
  • BlacksheepBlacksheep Posts: 45
    Ngyon lang nka Update pero wala naman akong namiss na workout :)

    Legs thurs(medyo natatae pakiramdam kanina)

    Squat 40x10 100x10 140x6 130x7 100x10 sumakit lowerback ko kanina pag tapos nito
    Leg press 100x15 200x12 200x10 200x10
    Conventional deadlift 100x8 130x7 130x6 130x7
    Standing calf 100x15 190x12 190x12 190x12
  • YatezYatez Posts: 2,745
    You might be leaning forward too much that's why sumakit likod mo try to keep your chest out through out the lift
  • BlacksheepBlacksheep Posts: 45
    Yatez wrote:
    You might be leaning forward too much that's why sumakit likod mo try to keep your chest out through out the lift

    Hehe sguro nga sir di ko na nacheck form ko nkakatae kasi kahapon heheheChest

    Db flyes 25sx14 25sx12 30sx10
    Incline db press 50sx7 50sx7 50sx6 drop 25sx10 20sx10
    50 pushup iba iba reps
    15x3 bench dip
    Rope pushdown 60x7 50x8 50x8 drop 40x10 30x15
  • JettieJettie Posts: 3,763
    plus mas magnada siguro ser i video mo sarili mo while squatting para ikaw mismo makakita ng mali mo and from there you can see how you can improve on it. :) hhehe super effective ang video
  • BlacksheepBlacksheep Posts: 45
    Jettie wrote:
    plus mas magnada siguro ser i video mo sarili mo while squatting para ikaw mismo makakita ng mali mo and from there you can see how you can improve on it. :) hhehe super effective ang video

    Sige sir.. Pero tngin ko tama naman form ko, kahapon lang sguro nagka problema
    Pero video ko narin para sigurado hehehe:sport:
  • BlacksheepBlacksheep Posts: 45
    Shoulder/delts

    Front db raise 10sx10 20sx10 20sx8 20sx8

    Side lateral raise 5sx10 20sx10 20sx8 20sx8

    Rear lateral raise 15sx10 20sx10 25sx8 25sx7

    Standing shoulder press 10sx10 20sx10 25sx10 25sx8 30sx8

    Db shrugs 50sx15 50sx15 50sx15 drop 25sx15
  • BlacksheepBlacksheep Posts: 45
    Back day

    Bent over db rows 25sx10x2

    Bent over bb rows 70x10x2 90x6 70x8

    Wide front pulldown 50x10 70x8x2

    Close grip pulldown 100x10x2

    Seated row 80x10 90x10 110x6

    One arm db row 50sx12 50sx10

    Alt db curl 15sx10 ea 20sx8 20sx7

    Hammer curl 20sx10 20sx9 20sx7
  • BlacksheepBlacksheep Posts: 45
    Leg day


    Leg press 100x20 170x15 200x12 200x10 200x10 (may gumamit sa squat kya eto muna)

    Back squat 100x8 140x6 140x6 140x6

    Conventional deadlift 100x8 150x6 150x6 150x6 130x7 100x8

    Standing calf raise 100x20 200x15 220x15 220x15 220x12

    Medyo nkakatamad nung umpisa, pero nung natapos may kakaibang euphoria sa pakiramdam hehehe
  • BlacksheepBlacksheep Posts: 45
    Chest fri

    Db flyes 20/20x12 25/25x10x2

    Incline db press 25/25x12 50/50x8 50/50x8 50/50x6 ( kinabahan ako kanina biglang kumirot kaliwang batok ko, hanggang matapos training ko)

    Flat db press 50/50x10 50/50x6

    Bench dip 15, 15, 20

    Push up 30

    Rope push down 60x6 50x8 50x8 drop 40x10 drop 30x12
  • BlacksheepBlacksheep Posts: 45
    Pag tapos ng 9 days na pahinga sarap sa pakiramdam

    Monday

    Front db raise 10sx12 ea 15sx10 20x8 25x6

    Side lateral raise 15sx10 20x10 20x8 25x6

    Rear lateral raise 20x12 25x8 25x8

    Standing db press 25x12 35x10 45x7

    Db shrug 50x15x2 60x8
  • BlacksheepBlacksheep Posts: 45
    Back day

    Bent over db rows 25sx12

    Bent over bb rows 70x12 100x8 120x6

    Wide front pulldown 70x12 80x10 90x6

    Seated row 80x12 90x10 amp di ko na makabit yung bakal sa adjustan nasira ata

    One arm db row 50sx15 50x12 60x8

    Alt db curl 15sx10 ea 20sx8 20sx7

    Hammer curl 15x8x3

    may nkasabay akong bago kanina, kala ko nagttrip lang tumayo sa gilid ko habang pnapanood ako mag seated row. tas nung mag one db row nako sinabihan ako ng tamang form sa bb row umo oo nlang ako.
    pinakitaan ako ng squat 200lbs halos wala pa sa kalahati yung rom
    yung dl nya parang conventional na stiff leg hehe
    yung bp nya sa taas lang yung rom ayaw nya ibaba hehehe ayaw ko naman mag marunong baka yun tlga trip nya
  • BlacksheepBlacksheep Posts: 45
    Thursday leg

    Back squats 100x10 120x8 140x7 160x4

    Leg press 100x16 200x12x3

    Conventional deadlift 100x6 130x6 160x6

    Di na nakapag calf raise inantok ako banda sa legpress

    Weight check 160lbs
  • allen101allen101 Posts: 5,102
    ^ Hahaha.

    The Guru ang tawag jan lol
  • BlacksheepBlacksheep Posts: 45
    Hehe sinearch ko pa tuloy yung guru eto lumabas http://bretcontreras.com/whats-the-biggest-problem-in-the-sc-industry-its-you/
  • BlacksheepBlacksheep Posts: 45
    Friday chest

    Incline Db flyes 20x15 25x10 25x8

    Incline db press 25x15 50x9 50x6

    Flat db press 50x9 50x6

    Rope push down 70x6x2 60x8 drop 50x10 drop 40x13

    Pushup x2

    Bench dip 15x3

    Standing calf raise 100x20 210x15x2 210x12


    Salamat uli kay grace poe hehe may pag asa pa pilipinas
  • BlacksheepBlacksheep Posts: 45
    Monday shoulder

    Side lateral raise 10x15 15x10 25x8

    Front db raise 15x12 20x10 25x8

    Rear lat raise 20x10 20x8 25x7

    Standing db press 25x15 35x12 45x8

    Db shrug 50x15x2 60x10
  • BlacksheepBlacksheep Posts: 45
    Leg day

    Leg press 100x20
    Squat 100x10 120x8 150x6
    Leg press 200x12 200x10x2
    Deadlift 100x8 120x8 140x6 160x6

    Pinaka pangit na pakiramdam na workout
    Puyat kahapon tska kagabi, kulang pa sguro sa calorie intake
    Di nako uli magwworkout pag alam kong may mali sa kain tska sa tulog
    Lesson learned tsk tsk
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