Living Life One Rep at a time

1…1214161718

Comments

  • iSamsonJeffiSamsonJeff Posts: 764
    March 23 : Back and biceps
    Duration : 65mins

    Straight Arm Lat pulldown
    40 x 12
    60 x 12
    80 x 12
    100 x 8

    Wide Grip Lat pulldown
    70 x 12
    90 x 12
    90 x 12
    110 x 5
    110 x 5
    110 x 6

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

    BB Row
    50 x 12
    90 x 12
    110 x 12
    130 x 8

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

    Cable Row
    70 x 12
    100 x 10
    100 x 10


    EZ Curl 21's
    Hammer curl / Calf Raises 150 x 35, 200 x 35, 220 x 35, 150 x 45 = 150 reps
    DB Curl


    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 24 : Delts and Tri's
    Duration : 105mins

    DB Shoulder Press
    10's x 15
    20's x 15
    35's x 12
    45's x 12
    50's x 12 (PR)
    60's x 5 , 25's x 12 (dropset) PR @ 60's

    HS Shoulder Press
    50 x 12
    70 x 12
    100 x 12
    120 x 5
    120 x 6

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

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

    DB Shrugs
    40's x 15
    50's x 15
    50's x 15
    60's x 12
    40's x 15
    60's x 12

    Front Raise
    10's x 12
    10's x 12
    15's x 10
    15's x 10

    CGBP
    70 x 12
    100 x 10
    120 x 6
    120 x 6

    Vbar Pressdown
    Rope Pushdown
    1hand cable pressdown and reverse cable pressdown (pauso ko :lol)


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 26 : CHEST DAY and Triceps
    Duration : 100mins

    Flat BB Press (no bar weight)
    50 x 15
    100 x 12
    100 x 12
    120 x 12
    150 x 8
    170 x 5 (spot @ 5th rep)
    170 x 4 (spot @ 4th rep)

    Incline DB Press
    35s x 12
    45's x 12
    45's x 12
    60's x 10

    Decline BB Press
    100 x 12
    120 x 10
    140 x 8
    140 x 8

    Assisted Dips
    120 x 12
    140 x 12
    160 x 10

    Cable Xover
    30's x 15
    40's x 12
    50's x 12

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

    Triceps Work

    Calf Raise @ Smiths
    150 x 30, x 40 , x 50 .
    200 x 25, x 35 , x 20.
    *ang lakas ng BROSCIENCE sa Gym . kairita ung mga pinag uusapan nila
    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 27 : Back and biceps
    Duration : 80mins

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

    Rev Grip Lat Pulldown
    70 x 12
    90 x 12
    100 x 8
    100 x 8

    BB Row
    50 x 15
    100 x 12
    120 x 12
    140 x 10

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

    Tbar Row
    75 x 15
    100 x 12
    125 x 12
    135 x 10

    Straight Arm Lat pulldown
    50 x 12
    70 x 12
    100 x 8

    Curls for the gurls

    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 28 : Delts and Quads
    Duration : 60mins

    Seated BB Shoulder Press
    Front press / Behind press
    50 x 12 / 50 x 8
    50 x 12 / 50 x 8

    Seated BB Shoulder Press (Front)
    70 x 12
    70 x 12
    100 x 6
    100 x (Failed to lift , pag clean ko biglang bumagsak sa hita ko)
    100 x 6

    HS Shoulder Press
    50 x 15
    70 x 12
    90 x 8
    90 x 8

    Lateral Raise
    10's x 15
    10's x 15

    Seated Lateral Raise ( FST-7 approach)
    15's x 8
    15's x 8
    15's x 8
    15's x 8
    15's x 8
    15's x 8
    15's x 8

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

    DB Shrugs (FST-7)
    50's x 12
    60's x 12
    60's x 12
    60's x 10
    60's x 10
    60's x 10
    60's x 10

    Quad works

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    19420o.jpg

    Sept2013- March29 2014
    6 months progress :sport:
    tancha tanchang kain, tancha tanchang gainzz din LOL
  • iSamsonJeffiSamsonJeff Posts: 764
    March 30 : CHEST DAY and Triceps
    Duration : 100mins

    Flat BB Press (no bar weight)
    50 x 15
    50 x 15
    100 x 12
    120 x 12
    150 x 10
    150 x 6
    150 x 6

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

    Decline BB Press
    100 x 12
    120 x 12
    140 x 10

    Assisted Dips
    140 x 12
    160 x 12
    160 x 10

    Cable Xover
    30's x 15
    Fst-7
    50's x 10-12 reps x 7sets

    CGBP (better hand positioning)
    50 x 12
    70 x 12
    90 x 8
    110 x 6

    Triceps Work

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    March 31 : Back and biceps
    Duration : 85mins

    VOLUMEEEE WORKOUT

    Rack Pulls (smiths) *trial lang* :P
    100 x 12
    200 x 5
    250 x 2
    220 x 4
    220 x 5
    220 x 5

    Wide Grip Lat pulldown
    70 x 12
    100 x 10
    100 x 10
    100 x 10

    Close Neutral Grip Lat Pulldown
    70 x 12
    70 x 12
    70 x 12
    70 x 12

    BB Row
    70 x 15
    120 x 12
    140 x 10
    160 x 8

    1 arm DB Row
    40 x 12
    50 x 12
    60 x 10
    60 x 8

    Wide Grip Cable Row
    70 x 12
    100 x 10
    120 x 8
    120 x 8

    Straight Arm Lat pulldown
    80 x 12
    80 x 12
    80 x 12
    80 x 12

    Curls for the gurls

    *just tried rack pulls today :)
    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 2: Push Workout

    April 5 : Back
    Duration : 75mins

    VOLUMEEEE WORKOUT AGAIN

    Pullups
    bdwt x 8
    bdwt x 8
    bdwt x 8
    bdwt x 8

    Wide Grip Lat pulldown
    70 x 15
    70 x 15
    70 x 15
    70 x 15

    Close Neutral Grip Lat Pulldown
    70 x 12
    70 x 12
    70 x 12
    70 x 12

    BB Row
    70 x 15
    120 x 12
    140 x 8
    140 x 8

    1 arm DB Row
    40 x 12
    50 x 10
    50 x 10
    60 x 8

    Close Neutral Grip Cable Row
    70 x 12
    90 x 10
    100 x 10
    110 x 8

    Straight Arm Lat pulldown
    80 x 12
    80 x 12
    80 x 12
    80 x 12


    *sakit ng forearm ko . gamit na gamit sa pulls
    *any remedy for wrist discomfort? hirap mag curl . ung right wrist ko lang masakit

    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    *Kagaling ko lang sa Lagnat at Sakit ng ulo 3days

    April 9 : CHEST DAY and Triceps
    Duration : 110mins

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

    Incline DB Press
    25's x 12
    40's x 12
    50's x 15
    60's x 10

    Assisted Dips
    120 x 15
    140 x 15
    140 x 15
    140 x 15

    Cable Xover
    30's x 15
    40's x 12
    50's x 12
    60's x 10

    CGBP (better hand positioning)
    50 x 12
    100 x 2 (failed)
    70 x 12
    90 x 6

    Triceps Work
    Abs Circuit

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 9 : Abs/Legs/Biceps
    Duration : 90mins

    Abs Circuit 10mins

    Squats
    Leg Extenstions
    Sumo Deadlift
    Calf Raises

    21's
    Hammer Curl
    Bicep Curl

    *Didn't memorize what I did.
    just load some plates, rep it, repeat

    *done
  • iSamsonJeffiSamsonJeff Posts: 764
    April 12 : Delts and Triceps
    Duration : ??mins

    ABS Circuit

    HS Shoulder Press
    60 x 15
    60 x 15
    90 x 10

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

    Seated Lateral Raise
    15's x 12
    15's x 12
    15's x 12

    Cable Side lateral raise
    20 x 10
    10 x 12
    10 x 12

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

    Cable Rear Delt Raise
    10 x 12
    10 x 12
    10 x 12

    DB Shrugs
    30's x 12
    40's x 12
    50's x 12

    Tricep works

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 13 : Back and biceps
    Duration : 75mins

    VOLUMEEEE WORKOUT AGAIN

    Wide Grip Lat pulldown
    70 x 15
    80 x 12
    80 x 12

    Rev. Grip Lat Pull
    70 x 12
    70 x 12
    70 x 12

    Close Neutral Grip Lat Pulldown
    70 x 12
    70 x 12
    70 x 12

    BB Row
    100 x 12
    120 x 12
    150 x 8
    170 x 6

    1 arm DB Row
    40 x 12
    50 x 8
    50 x 8
    50 x 8

    Cable Row
    70 x 12
    90 x 9
    90 x 9
    90 x 10

    Straight Arm Lat pulldown
    80 x 12
    80 x 12
    80 x 12
    80 x 12

    Abs Circuit
    Curls for the girls

    --DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 15 : Push Day

    Incline BB Press
    70 x 15
    100 x 12
    120 x 12
    140 x 5
    150 x 5

    Flat DB Press
    35's x 12
    50's x 12
    60's x 10
    60's x 6

    Decline BP
    100 x 12
    120 x 12
    120 x 10
    140 x 8

    Cable Xover
    40's x 12
    60's x 10
    50's x 10

    Standing BB Press
    50 x 12
    70 x 8
    70 x 8

    Superset
    Cable Lateral Raise / DB Shrugs
    20 x 12 / 40 x 15
    20 x 12 / 40 x 12

    Cable Rear Delt Raise / Bent over DB Raise
    20 x 8 / 10's x 12
    20 x 8 / 15's x 12

    Abs Circuit


    *DONE

    April 16-18 REST DAY,
    everynight na lng akong feeling na nilalagnat. dunno if it's a sign of overfatigue or I'm just sick :arghh:
  • RayKriegRayKrieg Posts: 577
    Sign siguro yan ni Lord na hinay hinay muna sa pagbubuhat kasi holy week na. hehehe :)
  • jmpilongojmpilongo Posts: 208
    it could be overfatigue.
  • allen101allen101 Posts: 5,102
    Lakas na ah!
  • iSamsonJeffiSamsonJeff Posts: 764
    RayKrieg wrote:
    Sign siguro yan ni Lord na hinay hinay muna sa pagbubuhat kasi holy week na. hehehe :)
    jmpilongo wrote:
    it could be overfatigue.

    kaya pahinga na lang muna talaga. baka kung ano pa mangyari :)
    sa sabado banat na ulit ! :sport:

    @allen101 , weak nga e. nilalagnat ako minsan lalo na kapag back workout .
  • milksworthmilksworth Posts: 3,130
    i have the same feeling the last 2 days! ano kayang meron? meron din akong kilala na ganun din ang pakiramdam eh di kaya dahil sa kumakalat na virus?!
  • iSamsonJeffiSamsonJeff Posts: 764
    wag naman sana virus sir @milksworth .
    ung pakiramdam na feeling mo mainit ka tapos lalagnatin kinabukasan wala naman.
    buti wala na rin ung sipon ska pamamaga ng lalamunan ko (hirap lumunok minsan)
  • iSamsonJeffiSamsonJeff Posts: 764
    April 19 : CHEST DAY and Triceps
    Duration : 80mins

    Flat BB Press
    50 x 15
    100 x 15
    120 x 12
    150 x 8
    150 x 6

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

    Incline DB Press
    40's x 12
    50's x 12
    60's x 9
    60's x 8

    Decline BB Press
    100 x 12
    120 x 10
    120 x 10
    120 x 10

    Assisted Dips
    120 x 12
    140 x 12
    140 x 12

    Triceps Work


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 20 : Back
    Duration : ??

    VOLUMEEEE WORKOUT AGAIN

    Deadlift
    100 x 6
    150 x 8
    *tinigil ko na sobrang init. di ko kaya ! naka jogging pants pa 'ko. parang walang hangin sa loob ng gym


    Wide Grip Lat pulldown
    70 x 15
    80 x 12
    80 x 12
    80 x 12

    Close Neutral Grip Lat Pulldown
    70 x 12
    80 x 8
    70 x 10
    70 x 12

    Rev. Grip Lat Pull
    70 x 12
    70 x 12
    70 x 12
    80 x 10

    BB Row
    100 x 12
    140 x 10
    140 x 10
    160 x 6

    1 arm DB Row
    30 x 12
    50 x 10
    50 x 10
    60 x 8

    Cable Row
    70 x 12
    100 x 10
    100 x 10
    100 x 10

    Straight Arm Lat pulldown
    80 x 12
    80 x 12
    80 x 12
    80 x 12

    Abs circuit


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 21 : Delts and Biceps
    Duration : 80mins

    BB Press (superset)
    Behind the neck / Front
    50 x 8 / 50 x 12
    50 x 8 / 50 x 12
    70 x 8 / 70 x 6

    BB Press (front)
    70 x 10
    90 x 8
    110 x 4

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

    Cable Side lateral raise
    20 x 10
    10 x 12
    10 x 12

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

    Cable Rear Delt Raise
    20 x 12
    20 x 12
    30 x 8

    DB Shrugs / Front Raise
    45's x 15 / 15's x 8
    50's x 12 / 15's x 8
    50's x 12 / 10's x 12

    Curls for the gurls
    21's
    Hammer curl
    DB curl from 10's - 25's (no rest) and 25's - 5's (no rest)

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 23 : CHEST DAY and Triceps / Quads
    Duration : ???

    Flat BB Press
    50 x 15
    100 x 15
    150 x 8
    150 x 7
    170 x 4 (spot)

    Incline DB Press
    40's x 12
    50's x 12
    60's x 12
    60's x 10
    70's x 6 PR :sport:

    Decline BB Press
    90 x 12
    110 x 12
    140 x 8

    Assisted Dips
    140 x 12
    140 x 12
    140 x 12

    CGBP
    60 x 12
    80 x 10
    100 x 5

    Triceps Work

    Leg xtensions
    Squats (smiths machine)

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 24 : Back/Calves
    Duration : ??

    VOLUMEEEE WORKOUT AGAIN

    Wide Grip Lat pulldown
    70 x 15
    80 x 12
    90 x 12
    90 x 10

    Rev. Grip Lat Pulldown
    70 x 12
    80 x 12
    80 x 10
    80 x 12

    Close Neutral Grip Lat Pulldown
    70 x 12
    80 x 10
    80 x 10
    80 x 10

    BB Row
    100 x 15
    140 x 12
    180 x 6 PR :sport:
    160 x 10

    1 arm DB Row (pause rep sa baba)
    40 x 12
    50 x 8
    50 x 8
    60 x 6

    Cable Row
    70 x 10
    90 x 8
    100 x 8
    100 x 8

    Straight Arm Lat pulldown
    90 x 12
    90 x 12
    90 x 10
    90 x 10

    Calf Raise @ smiths
    150 x 25
    200 x 25, 20, 30

    Abs circuit


    *not sure with the reps @ pulldowns :duh:
    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 25 : Delts and Biceps
    Duration : 120mins

    DB Shoulder Press
    30's x 15
    40's x 12
    50's x 10
    60's x 4
    60's x 3

    HS Shoulder Press
    60 x 12
    80 x 10
    100 x 8
    100 x 8

    Front Raise
    10's x 12
    15's x 10
    15's x 10

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

    Cable Side lateral raise
    20 x 8
    20 x 10

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

    Cable Rear Delt Raise
    20 x 12
    20 x 12
    10 x 12 (slow negatives)

    DB Shrugs
    45's x 12
    50's x 10
    50's x 10

    Curls for the gurls

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 27


    Incline BB Press
    100 x 12
    120 x 12
    140 x 8
    140 x 6
    140 x 5 (30sec rest, deload)
    100 x 8

    Flat Flies
    25's x 12
    30's x 10
    35's x 10

    Flat DB Press
    40's x 12
    50's x 12
    60's x 9
    60's x 8

    Decline BP
    90 x 12
    110 x 12
    130 x 8
    130 x 8

    Assisted Dips
    150 x 10
    150 x 8
    150 x 10

    CGBP
    50 x 12
    70 x 10
    90 x 6 (failed to rack)
    90 x 8
    110 x 4 (failed to rack)

    Triceps and Quad works


    *DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 28

    VOLUMEEEE WORKOUT AGAIN

    Wide Grip Lat pulldown
    70 x 15
    90 x 12
    90 x 12

    Rev. Grip Lat Pulldown
    70 x 15
    80 x 12
    80 x 12
    80 x 10

    Close Neutral Grip Lat Pulldown
    70 x 12
    80 x 12
    80 x 12
    80 x 12

    BB Row
    100 x 12
    140 x 10
    160 x 8
    160 x 10
    180 x 4

    1 arm DB Row (pause rep sa baba)
    40 x 12
    50 x 10
    60 x 6
    60 x 7

    T-bar Row
    100 x 12
    120 x 10
    130 x 8 (dropset)
    100 x 5
    75 x 6

    Straight Arm Lat pulldown
    90 x 12
    80 x 12
    80 x 12
    80 x 12

    Curls for the gurls


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    April 30


    BB Press
    50 x 12
    70 x 12
    90 x 10
    110 x 8 PR :sport:
    110 x 6

    Front Raise
    10 x 12
    15 x 10
    15 x 10

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

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

    Cable Side lateral raise
    10 x 15
    20 x 12

    Cable Rear Delt Raise
    10 x 15
    20 x 12
    20 x 12

    DB Shrugs
    35's x 15
    40's x 12
    50's x 12

    CGBP
    40 x 12
    60 x 12
    80 x 12
    100 x 10
    120 x 8

    Tricep Work


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    May 1

    Squats
    Thrusters
    Leg Extension
    Sumo DL

    21's
    DB curls
    Hammer Curl


    -Done
Sign In or Register to comment.


© Vanilla Keystone Theme 2024