Nagstart na ako mag lean ng konti.
From 166lbs , 163lbs na lang
Still getting stronger hehe
QUICK STATS
BP - 180 x 5 (no bar weight, bakal gym)
DL - 315 x 2 (included bar weight)
Shoulder Press/ OHP - 110 x 8 (no bar weight also)
BB Row - 200 x 6 (no bar weight)
Squats 200 x 8 (Smiths machine, stuck n ako jan)
Mag log na ulit ako starting sunday.
4days rest muna
Lat Pulldown (slow negatives)
70 x 12
70 x 14
90 x 8
90 x 10
Rev Grip Lat Pulldown
70 x 10
70 x 12
90 x 10
90 x 10
Tbar Rows
100 x 12
100 x 12
120 x 10
120 x 10
Cable Row
90 x 10 x 4sets
BB Rows / Deadlift (excluded bar weight around 20lbs)
100 x 10 / 100 x 10
100 x 10 / 100 x 10
120 x 10 / 120 x 10
Deadlift
200 x 2 :duh: [size=x-small]ang liit kasi nung plate adjust ako[/size]
200 x 2 :duh: [size=x-small]adjust again[/size]
200 x 5 :duh: [size=x-small]3plates n ung nakapatong, ayan naka 5 lng [/size]
200 x 3 :duh: [size=x-small]after nito gumulong bumagsak sa hinlalaki ko wtf[/size]
Panget gamit dun sa gym e. maliit ung plates
tpos ung isa namang gym na pinupuntahan ko , may squat rack kaso maikli ung bar :duh: saka nag hahanap ako ng workout sa legs na less activation ng glutes. kaya madalas leg press lang ako
less activation ng glutes. kaya madalas leg press lang ako
masyado na bang malaki pwet mo, hehe!
ako nga rin eh, baka tanggalin ko muna ( in the meantime) yung squat sa program ko, may nararamdaman kase ako sa tuhod, kaya namang indahin, pero mahirap na at baka di na makasquat in the long run, pinapakiramdaman ko na lang muna. Pag talagang di makuha nang knee sleeve to , puro lunge gagawin ko.
Comments
Incline BB Press
100 x 15
120 x 12
140 x 6
140 x 7
Flat BB Press
100 x 12
140 x 10
160 x 5
160 x 5
Wide Grip Lat Pull
70 x 15
90 x 10
110 x 6
Rev Grip Lat Pull
90 x 12
110 x 8
BB Row
100 x 12
140 x 8
140 x 8
100 x 12
Calf Raises
150, 190, 190 = failure
Wrist curl
4 sets
Pull ups / Dips
bdwt x 8 / bdwt x 10
bdwt x 6 / bdwt x 10
bdwt x 6 / bdwt x 12
-DONE
Pull ups / Dips
Bdwt x 6 / x 10
Bdwt x 6 / x 10
Bdwt x 6 / x 12
Flat BB Press
100 x 15
120 x 12
150 x 8
150 x 8
170 x 4
190 x 2 (pang goodtime lang with full spot lol)
Incline DB Press
50's x 15
60's x 12
70's x 8
70's x 8 PR :sport:
Decline BB Press
90 x 12
130 x 12
150 x 8
Dips
Bdwt x 10 x 3
DB Press
35's x 12
50's x 8
50's x 8
Lateral Raise
10's x 15
15's x 12
15's x 15
Rear Delt Raise
10's x 15
10's x 15
10's x 15
Triceps Work
-DONE
VOLUMEEEE WORKOUT AGAIN
Deadllift 2 sets
Partial Deadlift 2 sets
Wide Grip Lat pulldown
70 x 16
80 x 15
90 x 12
90 x 12
Rev. Grip Lat Pulldown
80 x 15
80 x 15
90 x 10
90 x 12
Close Neutral Grip Lat Pulldown
80 x 15
80 x 15
90 x 12
90 x 12
BB Row
80 x 5 (sudden stomach ache)
80 x 15
120 x 12
160 x 8
180 x 6 PR sport
1 arm DB Row (pause rep sa baba)
50 x 12
50 x 12
60 x 10
60 x 8
Cable Row
70 x 12
90 x 10
110 x 8
Straight Arm Lat pulldown
60 x 15
70 x 15
70 x 15
80 x 15
Curls for the gurls
-DONE
Pull ups / Dips
Bdwt x 10 / x 15
Bdwt x 8 / x 12
Flat BB Press
100 x 15
120 x 12
150 x 8
150 x 9
170 x 5
170 x 8 PR again :sport:
Incline DB Press
50's x 15
60's x 12
70's (failed
70's x 8
Decline BB Press
110 x 12
130 x 12
150 x 10
Assisted Dips
140 x 10
140 x 10
140 x 12
Cable X-over
40 x 12
50 x 12
60 x 10 (dropset)
50 x 10
40 x 10
30 x 12
Triceps Work
-DONE
Pullups
bdwt x 10
bdwt x 8
Wide Grip Lat pulldown
80 x 15
80 x 15
90 x 10
100 x 10
Rev. Grip Lat Pulldown
80 x 15
90 x 12
90 x 12
BB Row
100 x 12
140 x 12
190 x 6
200 x 4 PR again :sport:
140 x 12
1 arm DB Row
50 x 12
50 x 12
60 x 10
60 x 8
BB Shrugs
100 x 12
150 x 12
200 x 8
Cable Row
70 x 12
90 x 12
110 x 10
Rear delt/ side lateral
5's x 15 / 5's x 15
5's x 15 / 5's x 15
10's x 15 / 10's x 12
10's x 15 / 10's x12
Curls for the gurls
-Done
Nagstart na ako mag lean ng konti.
From 166lbs , 163lbs na lang
Still getting stronger hehe
QUICK STATS
BP - 180 x 5 (no bar weight, bakal gym)
DL - 315 x 2 (included bar weight)
Shoulder Press/ OHP - 110 x 8 (no bar weight also)
BB Row - 200 x 6 (no bar weight)
Squats 200 x 8 (Smiths machine, stuck n ako jan)
Mag log na ulit ako
4days rest muna
satisfied naman ako sa resulta ng ginagawa ko.
Flat BB Press
115 x 15
135 x 12
155 x 12
175 x 8
195 x 6 *spot
200 x 4 *spot
Incline DB Press
45's x 10
50's x 10
60's x 8
60's x 8
HS Press Superset Pec Deck
160 x 15
230 x 8 / 80 x 10
230 x 8 / 80 x 10
230 x 6 / 80 x 10
CGBP
105 x 7
105 x 7
105 x 7
Leg Press
Triceps and Biceps
-DONE
Pull Ups Superset w/ Dips
Bdwt x 8
Bdwt x 6 / Bdwt x 10
Bdwt x 8 / Bdwt x 12
Lat Pulldown
70 x 16
90 x 12
100 x 10
CG Lat Pulldown
80 x 12
90 x 12
100 x 10
Neutral Grip Lat Pulldown
80 x 10
80 x 10
80 x 10
Tbar Rows
75 x 12
100 x 12
125 x 8
BB Rows (deload)
100 x 12
100 x 12
140 x 8
140 x 8
Cable Row
80 x 12
80 x 12
80 x 12
Straight arm Lat Pull Superset w/ DB Pullover
80 x 12 / 40 x 12
80 x 12 / 40 x 12
Curlsssss..
-still sore from yesterday's workout :flex:
-Done
10mins HIIT on treadmill
DB Shoulder Press
25's x 15
35's x 12
45's x 12
50's x 10
50's x 10
Front Raise
10's x 15
15's x 15
20's x 12
Lateral Raise
10's x 15
15's x 15
15's x 12
Bent over Raise (rear delt raise)
10's x 15
15's x 15
15's x 15
HS Shoulder Press
50 x 15
70 x 12
90 x 10
110 x 8
Squats (First time free weights :yahoo: )
115 x 12
155 x 12
175 x 10
200 x 6 :sport:
Leg Press (panget ung machine :duh: )
200 x 12
250 x 10
300 x 8
300 x 8
Lex Extension
40 x ??
40 x ??
40 x 12 (slow negatives)
-Done
Flat BB BP
100 x 15
100 x 15
140 x 8
140 x 8
160 x 6
100 x 15
100 x 15
Incline BB BP
100 x 10
120 x 8
120 x 8
140 x 6
100 x 10
Decline BB BP
100 x 15
140 x 8
140 x 8
Assisted Dips
140 x 12
160 x 8
160 x 8
Dips
Bdwt x 10
Bdwt x 9
Decline CGBP
70 x 12
90 x 10
110 x 7
Triceps workouts
Seated Calf Raise
Forearm WO
-Done
Pull Ups
Bdwt x 8
Bdwt x 8
Lat Pulldown
90 x 14
100 x 10
100 x 10
CG Lat Pulldown
90 x 12
100 x 10
100 x 10
Neutral Grip Lat Pulldown
90 x 10
90 x 10
90 x 10
BB Rows
70 x 15
120 x 12
140 x 8
160 x 8
1hand DB Row
40 x 12
50 x 10
60 x 9
70 x 8
Tbar Rows
100 x 10, 75 x 8, 50 x 12 (dropset)
Curlsssss..
-Done
HAPPY FATHER'S DAY muna cheers :sport: keep liftin'
Standing BB Press
40 x 15
70 x 12
90 x 8
90 x 8
Seated DB Press
45's x 12
50's x 10
55's x 6
55's x 6
Front Raise
12's x 3 x 15reps
16's x 15reps
Side Lateral
12's x 3 x 16reps
16's x 15
Bent Over Rear Delt Raise
12's x 4 x 15
Legpress (Pre Exhaust)
100 x 30
150 x 20
200 x 12
Leg Extension
30 x 20
40 x 20
50 x 20
60 x 20
70 x 12, 60 x 10, 50 x 10, 40 x 10, 30 x 12 (dropset)
Leg Curl (Lazy to do this :duh: )
30 x 15
30 x 12
LegPress
200 x 20
250 x 15
300 x 12
300 x 12
200 x 16 (8 narrow, 8 wide stance)
200 x 16 (8 narrow, 8 wide stance)
200 x 20 (10 narrow, 10 wide stance)
Seated Calf Raise
50 x ??
80 x ??
80 x ??
65 x ??
Leg Press (calf raise)
150 x 20
200 x 15
200 x 15
-DONE
Pullups / Dips
bdwt x 8 / x 12
bdwt x 8 / x 12
Cable X-over
60's x 12
70's x 10
70's x 10
Incline BB BP
50 x 15
100 x 12
150 x 5
120 x 10
120 x 10
Flat BB BP
100 x 15
140 x 10
160 x 6
160 x 6
100 x 15
Decline BB BP
100 x 12
120 x 15
140 x 10
140 x 10
Dips
Bdwt x 12
Bdwt x 12
Incline CGBP
50 x 15
70 x 12
90 x 7
Triceps workouts
-Done
Pull Ups / Dips
Bdwt x 10 / x 12
Lat Pulldown (slow negatives)
70 x 12
70 x 14
90 x 8
90 x 10
Rev Grip Lat Pulldown
70 x 10
70 x 12
90 x 10
90 x 10
Tbar Rows
100 x 12
100 x 12
120 x 10
120 x 10
Cable Row
90 x 10 x 4sets
BB Rows / Deadlift (excluded bar weight around 20lbs)
100 x 10 / 100 x 10
100 x 10 / 100 x 10
120 x 10 / 120 x 10
Deadlift
200 x 2 :duh: [size=x-small]ang liit kasi nung plate adjust ako[/size]
200 x 2 :duh: [size=x-small]adjust again[/size]
200 x 5 :duh: [size=x-small]3plates n ung nakapatong, ayan naka 5 lng [/size]
200 x 3 :duh: [size=x-small]after nito gumulong bumagsak sa hinlalaki ko wtf[/size]
Curlsssss..
*What a day :unhappy:
-Done
Pull Ups / Dips
Bdwt x 10 / x 10
Bdwt x 10 / x 10
Flat BB BP
50 x 20
100 x 12
120 x 12
150 x 8
170 x 5
170 x 4
Flat DB BP
50's x 12
60's x 12
Incline BB BP
50 x 20 (10 close, 10 wide)
100 x 12
120 x 8
120 x 8
140 x 6
Incline DB BP
60's x 10
60's x 9
Decline BB BP
100 x 15
120 x 10
120 x 8
120 x 8
Assisted Dips
140 x 12
140 x 10
140 x 10
CGBP
70 x 12
70 x 10
70 x 10
Triceps workouts
[/u]
-Done
Pull Ups / Dips
Bdwt x 10 / x 10
Bdwt x 9 / x 10
Lat Pulldown
70 x 20[size=x-small] (slow negatives)[/size]
90 x 12
90 x 12
100 x 12
CG Lat Pulldown
90 x 12
100 x 10
100 x 10
BB Rows
100 x 12
120 x 10
140 x 10
160 x 6
Tbar Rows
100 x 12
125 x 10
150 x 6, 125 x 8, 100 x 8 (dropset)
50 x 20
1hand DB Row
40 x 12
50 x 10
60 x 8
50 x 12
Neutral Grip Lat Pulldown
100 x 10
100 x 10
100 x 10
Curlsssss..
-DONE
Seated BB Press
50 x 20
80 x 12
100 x 10
100 x 10
Seated DB Press
50's x 10
50's x 10
Side Lateral
12's x 15
16's x 15 x 3sets
Bent Over Rear Delt Raise
12's x 15
16's x 15 x 3sets
Front Raise
12's x 16
16's x 15
16's x 15
Front / Side / Rear Lateral raise (TriSet)
12's x 6 / x 6 / x 6
12's x 10 / x 10 / x 10
Calf Raise @LP / LegPress
100 x 20 / x 30
150 x 20 / x 25
200 x 15 / x 20
250 x 15 / x 15
Leg Extension
50 x 20
60 x 20
70 x 16
80 x 16
90 x 12, 80 x 10, 70 x 10, 50 x 16 (dropset)
Calf Raise @LP / LegPress
200 x 20 / x 24 ( 12 narrow , 12 wide stance)
200 x 20 / x 24 ( 12 narrow , 12 wide stance)
240 x 15 / x 20 ( 10 narrow , 10 wide stance)
240 x 15 / x 22 ( 12 narrow , 10 wide stance)
200 x 20
Seated Calf Raise
ForeArm Exercises
-DONE
June 22
Flat BB BP
90 x 16
90 x 16
120 x 12
160 x 8
180 x 5
160 x 8
Incline DB BP
40's x 15
60's x 12
70's x 10
Incline BB BP
50 x 20 (10 wide, 10 close)
70 x 20 (10 close, 10 wide)
70 x 18 (9 close, 9 wide)
Cable X-Over
30's x 15
40's x 12
50's x 12
Decline BB BP
100 x 15
120 x 12
120 x 10
Assisted Dips / PushUps
120 x 12 / Bdwt x 8
120 x 12 / Bdwt x 6
120 x 12 / Bdwt x 10
Triceps workouts
-Done
Pull Ups / Dips
Bdwt x 10 / x 10
Bdwt x 10 / x 10
Lat Pulldown
70 x 16
90 x 15
100 x 12
110 x 12
CG Lat Pulldown
70 x 15
90 x 15
100 x 12
110 x 10
BB Rows [size=x-small](heavier plates/bar)[/size]
90 x 12
120 x 10
140 x 8
140 x 8
Cable Row
90 x 15
110 x 12
130 x 8
150 x 6
70 x 12
Calf Raise @ LP / LegPress
70 x 20 / x 25
140 x 20 / x 20
200 x 20 / x 15
250 x 20 / x 12
LegPress
250 x 10
250 x 10
200 x 15
Seated Calf Raises
Curlsssss..
-DONE
Seated DB Press
30's x 15
40's x 12
50's x 12
60's x 7
60's x 5
Standing BB Press
70 x 10
70 x 12, 12, 12
1hand Front Raise
10 x 16
15 x 15
15 x 15
Side Lateral
10's x 15
15's x 15
15's x 15
Cable Side Lateral
20 x 12
20 x 12
10 x 15
Bent Over Rear Delt Raise
10's x 16
15's x 15
15's x 15
15's x 15
Cable Rear delt raise
10 x 15
20 x 12
10 x 15
Front / Side / Rear Lateral raise (TriSet)
10's x 8 / x 8 / x 8
Biceps then Triceps WO's
-Done
Flat BB BP
100 x 16
100 x 16
140 x 10
160 x 5
160 x 5
160 x 5
Incline BB BP
100 x 12
100 x 12
100 x 12
100 x 10
100 x 10
Flat DB Flyes
25's x 15
40's x 10
40's x 10
Decline BB BP
100 x 12
120 x 10
120 x 10
120 x 10
Assisted Dips
140 x 12
140 x 12
140 x 12
Triceps workouts
-Done
Pull Ups
Bdwt x 10
Bdwt x 10
Lat Pulldown
90 x 16
110 x 8
110 x 8
90 x 12
CG Lat Pulldown
90 x 12
90 x 12
110 x 8
110 x 8
Cable Row
90 x 12
90 x 12
110 x 8
110 x 8
BB Rows
70 x 15
90 x 12
110 x 12
120 x 10
140 x 8
Tbar Row / DB Row
75 x 12 / 30's x 12
100 x 12 / 40's x 10
125 x 8 / 30's x 15
125 x 8 , 100 x 8, 75 x 8 (dropset)
Curlsssss..
-DONE
Cable X-over
40's x 15
50's x 15
50's x 15
60's x 12
Incline BB BP
100 x 15
120 x 12
120 x 10
140 x 8
140 x 4
Incline DB BP
50's x 12
50's x 12
Flat BB BP
100 x 15
120 x 12
150 x 3
150 x 3
100 x 12
CGBP / Flat DB BP
50 x 15 / 30's x 10
70 x 10 / 30's x 10
70 x 12 / 30's x 9
Triceps workouts
-Done
Shoulder DB Press / Front / Side / Rear lateral raise
5's x 50 / 5's x 15 / 5's x 15 / 5's x 15
5's x 50 / 5's x 15 / 5's x 15 / 5's x 15
Cable X-over
40's x 20
50's x 15
50's x 12 (muscle failure)
Flat BB BP
100 x 15
100 x 15
140 x 8
140 x 8
160 x 5
160 x 5
100 x 15
Incline DB BP
40's x 15
50's x 15
60's x 12
60's x 10
Standing DB Press (shoulder)
20's x 15
30's x 15
30's x 15
40's x 10
40's x 8
Shrugs
Tricep Workout
-DONE
Pull Ups
Bdwt x 10
Bdwt x 9
BB Rows
70 x 20
70 x 20
120 x 12
140 x 10
160 x 8
1hand DB Row
40 x 12
50 x 12
60 x 10
60 x 8
Lat Pulldown
70 x 16
90 x 10
90 x 10
90 x 12
CG Lat Pulldown
70 x 16
90 x 12
90 x 10
90 x 10
Cable Row
70 x 12
70 x 12
90 x 10
Straight arm lat pull
70 x 15
80 x 15
80 x 15
Curlsssss..
Drag curls
BB curls
DB curls
hammer curls
-DONE
Panget gamit dun sa gym e. maliit ung plates
tpos ung isa namang gym na pinupuntahan ko , may squat rack kaso maikli ung bar :duh: saka nag hahanap ako ng workout sa legs na less activation ng glutes. kaya madalas leg press lang ako
ako nga rin eh, baka tanggalin ko muna ( in the meantime) yung squat sa program ko, may nararamdaman kase ako sa tuhod, kaya namang indahin, pero mahirap na at baka di na makasquat in the long run, pinapakiramdaman ko na lang muna. Pag talagang di makuha nang knee sleeve to , puro lunge gagawin ko.