Living Life One Rep at a time

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  • YatezYatez Posts: 2,745
    bat puro chest buhat mo jep
  • iSamsonJeffiSamsonJeff Posts: 764
    ung Feb 2 na WO ko kasi arms lng talaga program ko dapat ginawa ko nag superset n lang ako Chest & back.
    kaya nagkasunod tuloy ngayon.
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 5 : Back & Biceps
    Duration: 60 mins

    Pullups - Bdwt x 8,6,6
    Wide Grip Lat Pulldown - 70x12, 100x10, 120x6
    Rev. Grip Lat Pulldown - 100x10, 120x8, 120x8
    Cable Row - 100x12, 120x12, 150x10
    BB Row - 50x12, 100x12, 120x10, 120x10,
    Straight Arm Lat pull - 60x12, 80x12, 100x8

    Curlingsssss...

    -Done
    NOT in the zone to lift but still manage to do so...

    may topak pa rin sikmura ko , parang laging puno ung pakiramdam.
    ano ba dapat inumin or gawin?
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 7 : Delts plus Squats
    Duration: 50 mins


    Feb 8 : Back & Biceps
    Duration: 70 mins

    Wide Grip Lat Pulldown - 70x12, 100x10, 100x12, 120x6, 120x6
    Close Neutral Grip Lat Pulldown - 70x12, 90x12, 120x6
    Cable Row - 120x12, 140x8, 140x8
    Deadlift - 100x12,12,12
    BB Row - 100x12, 120x12, 140x8
    Tbar Row - 75x12, 100x12, 125x10, 75x12

    Curlingsssss...
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 10 : CHEST DAY :Bench: plus Triceps
    Duration : 70mins

    Incline BB Press - 50x12, 50x12, 70x12, 100x10, 120x8, 120x9
    Flat DB Press - 40's x12, 50's x12, 12, 10, 60's x8
    Decline BB Press - 100x12, 120x12, 120x12
    Assisted Dips - 140x12,12,12
    Cable X-over - 30's x12, 40's x12, 50's x12, 60's x10
    Close-Grip BP - 40x12, 60x12, 80x12, 100x3 (kinapos)

    Skullcrushers - 20x12, 30x12, 40x8
    V-bar Pressdown - 50x12, 80x12, 100x12, 120x10, 80x12
    Rev Grip Tri's Pulldown - 40x12, 50x12, 60x12, 70x10
    Rope Pushdown - 40x12, 50x12, 60x10
    Kickback - 15's x12, 20's x12, 15's x12


    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 11 : Back & Biceps
    Duration: 80 mins

    Tbar Row - 50x12, 100x12, 125x12, 150x10, 150x10
    Wide Grip Lat Pulldown - 70x12, 100x8, 8, 8
    Cable Row - 100x12, 120x12, 150x9, 150x9
    Deadlift - 100x12, 150x12, 200x6, 200x4
    BB Row - 100x12, 120x12, 150x8, 100x12
    Straight Arm Lat pull - 70x12, 90x12, 100x8

    BB Curl - 20x12, 30x12, 50x8, 50x8
    1hand Hammer Curl - 20x12, 25x12, 30x8
    Cable hammer Curl - 50x12, 60x12, 70x12, 80x10
    Alt. DB Curl - 15's x12, 25's x10, 25's x8
    Drag Curl - 30x12,12,12

    -- napagod ako sa tbar row. kaya di nko nakapag pulldown masyado :duh:
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 13 : Shoulder :Bananalift: plus squat
    Duration : 70mins

    Standing BB Press - 50x12, 50x12, 70x10, 90x5, 90x5
    Hammer Shoulder Press - 50x12, 70x12, 90x10, 100x8
    Side Lateral - 15's x12, 25's x8,8,8
    Rear Delt Lateral - 15's x12, 25's x8,8,8
    Arnold Press - 30's x8,8,8
    DB Shrugs - 40's x15, 50's x15, 60's x15, (dropset 60's x15, 50's x12)
    Upright row wide grip (EZ curl) - 40x12, 60x10, 60x10, 70x8

    Squats (smiths) - 50x12, 100x12, 150x10
    Calf Raise - 150, 150, 200, 200 (til fatigue)


    -- Struggled at squats, mejo maaga kasi ako nagbuhat at di pa nag jebs. kaya alalay lang. nakakatae kapag mabigat e hahaha
    saka standing Press, mejo masakit sa spine, hirap magbalance.
  • CoreCore Posts: 2,509
    Prob ko din ito dati. Naresolve ko din through observation [size=x-small](Video, video din 'pag may time)[/size]
    iSamsonJeff wrote:
    "saka standing Press, mejo masakit sa spine"...

    Check your posture. Baka masyado ka nang naka-arch.
    iSamsonJeff wrote:
    ..."hirap magbalance."

    Try observing the bar path of your movement during ascent. Either medyo lean forward na o nakabackward medyo yung bar with align sa vertical plane ng body. Konting displacement lang sa bar path/grip during your working sets, malaking difference na weight sa isang side in contrast sa kabila.
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 15 : CHEST DAY :Bench: plus Triceps
    Duration : 75mins

    Incline DB Press - 20's x12, 30's x12, 40's x12, 50's x12, 60's x8, 60's x6
    Flat BB Press - 100x12, 100x12, 120x9, 120x9, 120x10, 150x3 :duh: deload to 100x10
    Decline BB Press - 100x10, 100x10, 100x10 SS w/ Assisted Dips - 120x10,10,10
    Close-Grip BP - 50x12, 70x10, 90x5,

    Skullcrushers - 20x12, 40x10, 40x8
    V-bar Pressdown - (60x16, 100x8, 50x16 no rest, 1set) did 2 *palpak ung cable ng machine matigas
    Rev Grip Tri's Pulldown - 40x12, 50x12, 60x12
    Rope Pushdown - 40x12, 50x12, 60x10
    Kickback - 15's x12, 20's x10, 20's x12


    --Done
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 17 : Back & Biceps
    Duration: 75 mins

    BB Row - 50x12, 70x12, 100x12, 120x12, 140x10, 140x8
    Tbar Row - 75x12, 100x12, 125x12, 125x12
    DB Row - 25's x12, 30's x12, 30's x12, 40's x10
    Deadlift - 100x5, 150x5, 200x5, 220x5
    Straight Arm Lat pull - 40x12, 60x12, 80x12, 100x8
    Wide Grip Lat Pulldown - 50x12, 80x12, 100x10

    Curlingssss...

    *did lat pulldown at last exercise coz of 2 newbie using it for veryyyy long time...
    *may nigerian kanina sa gym, nakipag usap sakin habang nag bicep curl ako at nakalimutan ko na kung ilang reps na ako hahaha. :duh:

    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 13 : Shoulder :Bananalift: plus Tri's
    Duration : 70mins

    Seated DB Press - 20's x12, 30's s 12, 40's x12, 50's x6, 50's x6
    HS Shoulder Press - 50x12, 70x10, 90x10
    Side Lateral - 15's x12, 20's x12, 12
    Rear Delt Lateral - 15's x12, 20's x12, 12, 12 SS w/ Calf raises
    DB Shrugs - 40's x15, 50's x15, 50's x15
    Upright row (EZ curl) - 40x12, 60x10, 60x10, 70x8
    Arnold Press - 30's x8, 8

    Rev. Tricep Pulldown
    V-Bar Pushdown
    Rope Pushdown
    V-bar Triceps Xtension
    Kickback


    --DONE
  • badass_vinchbadass_vinch Posts: 4,471
    jeff seid sama ka sa saturday? GWO sa libertad lang.
  • iSamsonJeffiSamsonJeff Posts: 764
    di p ako sure. bakuna ng baby ko un e
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 22 : Back & Arms (Mini GWO)
    Duration: ????? :D

    Conv. Deadlift - 245x3, 275x3 PR! (working set)
    Sumo Deadlift - 245x3, 275x3 PR! (working set)
    1zvsknk.jpg

    Tbar Row (exclude bar weight 45lbs) - 35x12, 70x12, 90x10, 110x6 then dropset from 110, 90, 70, 50
    HS Row (3 grip variations, over, under, close grip) - 80x12,12,12 , 100x10, 8, 10, 120x10,8,8
    lying DB Row? - 30's x12, 35's x10, 40's x8, 40's x8
    Cable Row - 70x8, 60x12, 70x10

    Armssss

    Seated and Standing Calf Raises

    *not sure with my rep ranges :duh:
    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 23 Sunday - Shoulder

    Feb 25 Tuesday - Chest/ Triceps
  • iSamsonJeffiSamsonJeff Posts: 764
    Feb 26 - Back and Biceps
  • iSamsonJeffiSamsonJeff Posts: 764
    March 1 : CHEST DAY :Bench: plus Arms war
    Duration : ??? (mini GWO with Jettie, Rockcena, Vinch)

    Flat BB Press
    bar x 15
    135 x 10, 12
    175 x 4, 5, 5, 5, 7 ( PR!! yet with spot)
    1653485_10200798734649746_857082233_n.jpg

    HS Press
    180 x 12
    220 x 10
    250 x 8, 8
    180 x 10

    Machine Flyes
    60 x 12
    70 x 10
    80 x 8
    70 x 8, 8
    60 x 8

    Incline BB Press
    115 x 5, 4, 4, 4 (can't push anymore)

    Triceps Pressdown
    Rope Pushdown
    V-bar Pressdown
    DB Curl
    Hammer Curl

    -DONE (not sure with reps and sets)
  • SystemSystem Posts: 109
    cunt!!
  • iSamsonJeffiSamsonJeff Posts: 764
    March 3 : Legs , Delts, Biceps
    Duration : 100mins

    Squats (smith)
    50 x 12
    100 x 10
    100 x 12
    150 x 10
    150 x 10

    Front Squat
    50 x 12
    70 x 12
    90 x 10

    Sumo DL (bar weight 15lbs)
    115 x 12
    185 x 8
    235 x 5
    285 x 2 PR again!

    TriSet
    DB Press / Front Raise / Lateral Raise
    5's x 15 / 5's x 8 / 5's x 10
    15's x 15 / 15's x 5 / 15' x 5
    20's x 15 / 20's x 5 / 20's x 5

    DB Press
    40's x 12
    50's x 8
    30's x 10

    SuperSet
    DB Shrugs / BB Shrugs (smith)
    50's x 12 / 90 x 12
    50's x 12 / 90 x 12
    50's x 12 / 90 x 12

    DB Curl
    5sets
    Hammer Curl
    3sets


    *Just did Sumo DL for PR lol
    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 5 : CHEST DAY :Bench: and Triceps
    Duration : 60mins

    Flat BB Press (no bar weight)
    70x 12
    120 x 12
    140 x 8, 8
    160 x 5, 5

    Incline DB Press
    35's x 12
    50's x 10, 10
    60's x 8

    Decline BB Press / Assisted Dips
    120 x 10 / 130 x 10
    140 x 10 / 130 x 10
    170 x 5 / 130 x 10

    CGBP (better hand positioning)
    70 x 12
    120 x 5
    120 x 4

    V-bar Pressdown
    Reverse Triceps Pressdown
    Rope Pushdown
    Kickback


    *wider grip at CGBP , dati kasi mas close kaya siguro mababa poundages ko saka masakit sa wrist
    -DONE :)
  • iSamsonJeffiSamsonJeff Posts: 764
    March 6 : Back abd biceps
    Duration : 60mins

    Lat pulldown
    50 x 15
    70 x 12
    100 x 10
    120 x 6 dropset to
    100 x 6

    Tbar Row
    75 x 12
    100 x 12
    125 x 10
    150 x 8
    150, 125, 100, 75 x 6 (dropset)

    Cable Row
    100 x 10
    100 x 10
    120 x 8
    120 x 8

    Conv. Deadlift (excluded bar weight)
    100 x 12
    150 x 8
    200 x 5
    250 x 2 (dumudulas ung bar :duh: )
    100 x 10

    Db curl 4 sets
    Bb curl 3 sets
    Hammer curl 3 sets


    *nakalimutan ko mag underhand LP :banghead:
    mali ata form ko ulit sa deadlift, sumakit kasi ulit lower back ko

    --Done
  • iSamsonJeffiSamsonJeff Posts: 764
    March 8 : Legs and Delts
    Duration : 45 mins

    Squats (smith)
    50 x 15
    100 x 12
    150 x 8
    150 x 8
    200 x 5
    100 x 10 (deload)

    Front Squat
    70 x 10
    70 x 10
    90 x 8

    SuperSet
    Leg Xtension / Standing Calf Raise (smith)
    50 x 12 / 150 til failure
    70 x 12 / 220 til failure
    90 x 8 (dropset)
    80 x 8
    70 x 8
    60 x 8 / 220 til failure

    HS Shoulder Press
    40 x 12
    60 x 12
    80 x 10
    80 x 6 (dropset)
    60 x 8
    40 x 10

    SuperSet
    Lateral Raise / DB Shrugs
    15's x 12 / 40's x 12
    20's x 10 / 45's x 12
    20's x 10 / 45's x 12

    Rear Delt Raise
    15's x 12
    20's x 10
    20's x 10
    20's x 10


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 10 : CHEST DAY and Triceps
    Duration : 100mins

    Flat BB Press (no bar weight)
    70 x 15
    70 x 15
    120 x 12
    140 x 10
    160 x 6
    160 x 5

    Incline DB Press
    40's x 12
    50's x 10, 10
    60's x 8 , 6

    Decline BB Press
    100 x 12
    150 x 10, 8, 6

    Assisted Dips / Cable Xover
    140 x 10 / 30's x 12
    140 x 10 / 40's x 10
    140 x 8 / 50's x 8, 30's x 10

    CGBP (better hand positioning)
    50 x 12,12,12

    Reverse Triceps Pressdown
    V-bar pressdown
    Rope Pushdown
    1hand cable pressdown and reverse cable pressdown (pauso ko :P)


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 11 : Back and biceps
    Duration : 60mins

    DB Row
    20's x 12
    30's x 12
    30's x 12
    40's x 10
    50's x 8

    Wide Grip Lat pulldown
    40 x 15
    70 x 12
    90 x 10
    110 x 6, 5

    Rev Grip Lat Pulldown
    70 x 12
    70 x 12
    90 x 10
    90 x 10

    Tbar Row
    75 x 12
    100 x 12
    100 x 12

    Cable Row
    70 x 12
    70 x 12
    90 x 10
    90 x 10

    1 arm DB Row
    20 x 12
    30 x 12
    30 x 10

    BB curl
    Hammer curl
    DB Curl


    *working for a christmas back :sport: lol
    --Done
  • iSamsonJeffiSamsonJeff Posts: 764
    March 13 : Delts and Arms war
    Duration : 60 mins

    DB Shoulder Press
    20's x 15, 15
    30's x 12
    40's x 12
    50's x 8, 6

    HS Shoulder Press
    50 x 12
    70 x 10
    90 x 6

    Lateral Raise
    15's x 12
    20's x 10
    20's x 10
    20's x 10

    Rear Delt Raise
    15's x 12
    20's x 10
    20's x 10
    20's x 10

    DB Shrugs
    40's x 12
    40's x 12
    60's x 12

    Upright Row (wide)
    50 x 12
    50 x 12
    70 x 8
    70 x 8

    Calf Raise (smith)
    150, 200, 250, 250, 150 - failure

    EZ curl / Vbar Pushdown
    Tricep Xtension / DB Curl
    DB Kickback / Hammer Curl


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 15 : CHEST DAY and Triceps
    Duration : 100mins

    Incline BB Press (no bar weight)
    70 x 15
    70 x 15
    90 x 12
    120 x 8
    120 x 9
    140 x 5
    140 x 5

    Flat DB Flies
    20's x 12
    30's x 10
    30's x 10

    Flat DB Press
    40's x 12
    50's x 12, 12 , 12, 8
    *sumasakit siko ko, kaya di nko nag 60's

    Assisted Dips
    120 x 12
    140 x 12
    140 x 12
    140 x 12

    CGBP (better hand positioning)
    50 x 12
    70 x 10
    100 x 5

    V-bar pressdown
    Rope Pushdown
    1hand cable pressdown and reverse cable pressdown (pauso ko Tongue)

    Calf Raise
    100 , 170, 170, 170 x failure


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 18 : Back and biceps
    Duration : 65mins

    Wide Grip Lat pulldown
    50 x 15
    70 x 12
    70 x 12
    100 x 8
    100 x 10

    BB Row
    50 x 15
    70 x 12
    100 x 12
    120 x 10
    150 x 6
    100 x 10

    1 arm DB Row
    25 x 12
    40 x 12
    40 x 12
    60 x 8

    Cable Row
    70 x 15
    90 x 12
    110 x 10
    110 x 10

    Rev Grip Lat Pulldown
    70 x 12
    90 x 10
    110 x 6
    110 x 7

    BB curl
    Hammer curl
    DB Curl


    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 19 : Legs/Delts

    March 21 : CHEST DAY and Triceps
    Duration : 90mins

    Incline BB Press (no bar weight)
    70 x 15
    70 x 15
    120 x 10
    120 x 10
    140 x 6
    140 x 6
    70 x 20

    Flat DB Press
    40's x 12
    50's x 12
    60's x 8
    60's x 8
    40's x 12

    Assisted Dips
    100 x 12
    120 x 12
    140 x 12
    140 x 12

    Decline BB Press
    70 x 12
    120 x 8
    120 x 8
    120 x 8

    CGBP (better hand positioning)
    50 x 12
    70 x 10
    90 x 6
    90 x 6

    Cable Xover
    30's x 12
    40's x 12
    50's x 8, 40's x 8, 30's x 8 (dropset)

    Straight bar reverse pushdown
    V-bar pressdown
    1hand cable pressdown and reverse cable pressdown (pauso ko Tongue)
    Rope Pushdown


    -DONE
  • YatezYatez Posts: 2,745
    Lakas!
  • iSamsonJeffiSamsonJeff Posts: 764
    lol same poundages pa rin. ikaw malakas e
    my max is your warm-up!
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