Pull ups/ Dips
Bdwt x 12 [size=x-small]PR ![/size] / x 12
Bdwt x 10 / x 12
Seated BB Press
Bar (warm up)
70 x 12
70 x 12
90 x 10
110 x [size=x-small] (FAILED! :banghead: muntik na ako ma-injury)[/size]
110 x 6
110 x 8
110 x 8
70 x 10
Front Raise
10's x 16
10's x 16
Side Lateral
10's x 15
10's x 15
15's x 15
15's x 15
Rear Delt Raise
15's x 15
15's x 15
15's x 15
15's x 15
Shrugs Front / back (@Hammer Flat BP)
110 x 12 / x 12
110 x 12 / x 12
110 x 12 / x 12
Arms workout
-DONE
RANT
may bagong salta na nagbubuhat dun, tapos nag latpulldown sya. after nun ung pump ng lat nya ata hindi na nawala. kasi laging naka flare ung likod nya. mukhang tanga lang. ego lifting pa si loko. pagdating nya hanggang pag uwi ko naka flare pa rin ung lats nya
may bagong salta na nagbubuhat dun, tapos nag latpulldown sya. after nun ung pump ng lat nya ata hindi na nawala. kasi laging naka flare ung likod nya. mukhang tanga lang. ego lifting pa si loko. pagdating nya hanggang pag uwi ko naka flare pa rin ung lats nya
Pasali ako mga bro. May naencounter akong ganyan sa pila ng MRT kanina, baka may hangover pa sa pagbubuhat nya kahapon, parang dalawang tao yung sakop ng pag spread nya ng kamay nya. Pero halata mong sinasadya nya. Yung parang mga batang kalye na kung maglakad nasa likod yung kamay tapos naka paharap yung bewang hehe.
marami rin akong nakakasabay nang ganyan since araw araw akong nasakay nang MRT, meron pa nga nag fleflex ang bicep habang na nakasabit kamay, LOL! Bilog na Bilog biceps ( construction worker eh, batak sa pag papala at pag karga nang sako nang semento )
Incline DB BP
40's x 12
50's x 12
50's x 12
60's x 12
60's x 12
80's (FAILED) :duh: [size=x-small]di pa kaya [/size]
Flat BB BP
100 x 15
100 x 15
120 x 8
150 x 5
150 x 5
100 x 12
[size=x-small]*there's a pain in my left upper pec[/size]
Cable Xover
40's x 12
50's x 12
50's x 12
Lat pulldown (underhand) / overhand
90 x 10 / 90 x 5
90 x 10 / 90 x 5
90 x 8 / 90 x 5
[size=x-small]*LP underhand with 1-2sec pause then Superset with overhand[/size]
Pull ups/ Dips
Bdwt x 10 / x 12
Bdwt+15lbs x 5 / x 5
Front Squat
95 x 12
95 x 12
135 x 10
135 x 10
Squat (high bar)
135 x 12
175 x 8
175 x 8
195 x 5
195 x 5
Deadlift
145 x 12
215 x 4
215 x 5
[size=x-small]*decided to stop. maliit kasi ung plates :duh: [/size]
LegPress
100 x 15 [size=x-small](calf raises)[/size] / x 20
220 x 15 [size=x-small](calf raises)[/size] / x 15 / x 15[size=x-small](calf raises)[/size]
220 x 15 / x 15 [size=x-small](calf raises)[/size]
220 x 15 / x 20 [size=x-small](calf raises)[/size]
Leg Extension
25 x 15
25 x 15 [size=x-small](w/ pause)[/size]
50 x 12
50 x 12 [size=x-small](w/ pause)[/size]
75 x 8
75 x 8
Comments
malaki na kasi talaga , tapos nag squat pa ayun ! hahaha
mas malaki pa kaysa sa mga babae. kaya naiilang ako minsan. awkward kasi .
this, hahaah!
Pull Ups / Cable X-over
Bdwt x 10 / 40's x 15
Bdwt x 8 / 50's x 12
Bdwt x 8 / 50's x 12
Incline BB BP
50 x 15
90 x 15
120 x 12
140 x 5
140 x 6
Incline Flyes
20's x 12
30's x 12
30's x 12
Flat BB BP
90 x 15
120 x 12
150 x 5
150 x 7
150 x 7
Decline BB BP
100 x 12
120 x 12
120 x 12
120 x 12
150 x 7
Triceps workouts
Legwork
-Done
Lat Pulldown
70 x 15
90 x 15
110 x 10
110 x 10
CG Lat Pulldown
90 x 12
90 x 12
90 x 10
110 x 8
Parallel grip Lat pulldown
90 x 12
90 x 12
90 x 12
BB Rows
100 x 15
120 x 12
140 x 12
160 x 8
Face Pull [size=x-small](1st time to do this)[/size]
40 x 15
60 x 15
80 x 15
100 x 12
1hand DB Row
50 x 12 x 3sets
Curlsssss..
-DONE
Seated BB Press
50 x 16
50 x 16
90 x 10
90 x 10
100 x 7
100 x 5
Seated DB Press
45's x 10
45's x 10
40's x 12
40's x 12
Front Raise
12's x 15
12's x 15
12's x 15
Side Lateral
12's x 16
12's x 16
16's x 16
16's x 16
Bent Over Rear Delt Raise
12's x 16
12's x 16
16's x 16
16's x 16
Face Pull
40 x 16
50 x 16
60 x 15
Leg Press
Leg Press (calf raise)
Leg Extension
Seated Calf Raise
-DONE
Incline BB BP
100 x 15
100 x 15
120 x 10
120 x 10
140 x 6
140 x 6
Incline Flyes
25's x 12
35's x 10
35's x 10
Flat BB BP
120 x 12
140 x 10
140 x 10
170 x 4
170 x 4
120 x 12
Decline BB BP
100 x 12
120 x 12
120 x 11
120 x 11
Cable X-over
30's x 12
40's x 12
40's x 12
Triceps workouts
-Done
Pull ups
bdwt x 8 , 7 , 6
Straight arm pull down
80 x 15
100 x 15
100 x 15
BB Rows
100 x 15
120 x 12
150 x 10
170 x 8
190 x 5
150 x 12
1hand DB Row
40 x 12
40 x 12
50 x 12
50 x 12
Lat Pulldown
80 x 16
80 x 16
100 x 10
100 x 10
CG Lat Pulldown
80 x 12
80 x 12
100 x 10
100 x 10
Cable row
80 x 12
80 x 12
80 x 12
Curlsssss..
-DONE
Flat BB BP
100 x 12
100 x 12
120 x 12
140 x 10
140 x 12
150 x 8
170 x 5
Incline DB BP
40's x 12
45's x 12
60's x 12
70's x 8
60's x 10
Incline Flyes
35's x 12
35's x 12
35's x 10
Decline BB BP
100 x 12
120 x 12
140 x 10
140 x 9
DB Shoulder Press
25's x 12 x 5sets (rest 30sec)
Side laterals
10's x 12
15's x 12
15's x 12
Triceps workouts
-Done
Pullups / Dips [size=x-small] (wider grip @pullups)[/size]
Bdwt x 6 / x 10
Bdwt x 5 / x 10
Lat Pulldown
80 x 15
100 x 10
100 x 12
CG Lat Pulldown
80 x 15
100 x 12
100 x 12
100 x 10
BB Rows
100 x 15
150 x 12
150 x 12
170 x 6
170 x 6
100 x 12
1hand DB Row
40 x 12
50 x 12
50 x 12
Cable Row
80 x 12
100 x 12
100 x 12
Curlsssss..
-DONE
Seated DB Press
25's x 16
30's x 15
40's x 12
40's x 12
50's x 10
50's x 10
60's x 5
30's x 12
30's x 12
30's x 12
Side to Front Raise
5's x 12
5's x 12
Front Raise
10's x 15
10's x 15
Side Lateral
10's x 15
15's x 15
15's x 15
Cable side lateral
20 x 15
20 x 15
Rear Delt Raise
10's x 15
10's x 15
10's x 15
Face Pull
50 x 15
70 x 15
80 x 15
Shrugs
Forearms wo
-DONE
Pull ups / Dips [size=x-small](wider grip @ Pullups)[/size]
Bdwt x 7 / x 10
Bdwt x 5 / x 10
Incline Flyes
25's x 12
25's x 12
35's x 12
Incline BB BP
100 x 12
120 x 12
140 x 6
150 x 6
150 x 6
100 x 10
Incline Svend Press
3sets
Flat BB BP
100 x 12
140 x 10
160 x 5
160 x 7
140 x 7
140 x 8
Cable X-over
40's x 12
50's x 12
50's x 12
Standing DB Shoulder Press
25's x 12
35's x 12
40's x 8 x 3sets
Side lateral
10's x 12 x 3
-DONE
brah total weight nang dalawang dumbbell to?
Barbell yan :duh: sorry typo hehe
Pullups / Dips (wider grip @pullups)
Bdwt x 8 / x 12
Bdwt x 7 / x 12
Lat Pulldown
90 x 12
90 x 12
110 x 10
BB Rows
100 x 12
120 x 10
150 x 8
150 x 8
190 x 5
150 x 8
1hand DB Row
40 x 12
50 x 12
60 x 10
60 x 10
CG Lat Pulldown
70 x 12
90 x 10
90 x 10
90 x 10
Face Pull
60 x 15
80 x 15
80 x 15
Curlsssss..
-DONE
Incline Flyes
25's x 12
35's x 12
35's x 12
Hammer Incline BP
150 x 12
200 x 10
220 x 6
220 x 7
200 x 10
Flat BB BP
100 x 12
120 x 12
150 x 5
150 x 6
170 x 3 :duh:
150 x 6, 100 x 10, 50 x 15 (dropset)
Decline BB BP
90 x 12
110 x 12
130 x 8
130 x 8
CGBP
50 x 12
100 x 7
100 x 6
Tricep workout
-DONE
Pull ups/ Dips
Bdwt x 12 [size=x-small]PR ![/size] / x 12
Bdwt x 10 / x 12
Seated BB Press
Bar (warm up)
70 x 12
70 x 12
90 x 10
110 x [size=x-small] (FAILED! :banghead: muntik na ako ma-injury)[/size]
110 x 6
110 x 8
110 x 8
70 x 10
Front Raise
10's x 16
10's x 16
Side Lateral
10's x 15
10's x 15
15's x 15
15's x 15
Rear Delt Raise
15's x 15
15's x 15
15's x 15
15's x 15
Shrugs Front / back (@Hammer Flat BP)
110 x 12 / x 12
110 x 12 / x 12
110 x 12 / x 12
Arms workout
-DONE
RANT
may bagong salta na nagbubuhat dun, tapos nag latpulldown sya. after nun ung pump ng lat nya ata hindi na nawala. kasi laging naka flare ung likod nya. mukhang tanga lang. ego lifting pa si loko. pagdating nya hanggang pag uwi ko naka flare pa rin ung lats nya
hahah! those "invisible" lat ! LOL!
malaki likod nya talaga. pero ang yabang ng dating ska ang awkward haha. kung nandun ka matatawa ka lang haha. wala naman legs si loko.
dami kong nakikitang ganito, yung tipong kuba na sa laki nang upper body, pero pag tumingin ka sa baba.. BOOM! pinag kaitan nang mass sa lower.
Pull ups/ Dips
Bdwt x 6 / x 12
DB Flies
15's x 12
20's x 12
30's x 12
Incline DB BP
40's x 12
50's x 12
50's x 12
60's x 12
60's x 12
80's (FAILED) :duh: [size=x-small]di pa kaya [/size]
Flat BB BP
100 x 15
100 x 15
120 x 8
150 x 5
150 x 5
100 x 12
[size=x-small]*there's a pain in my left upper pec[/size]
Cable Xover
40's x 12
50's x 12
50's x 12
Lat pulldown (underhand) / overhand
90 x 10 / 90 x 5
90 x 10 / 90 x 5
90 x 8 / 90 x 5
[size=x-small]*LP underhand with 1-2sec pause then Superset with overhand[/size]
DB Row
40 x 12
50 x 10
50 x 10
Straight Arm lat pulldown
60 x 15
70 x 12
70 x 15
-DONE
Pull ups/ Dips
Bdwt x 10 / x 12
Bdwt+15lbs x 5 / x 5
Front Squat
95 x 12
95 x 12
135 x 10
135 x 10
Squat (high bar)
135 x 12
175 x 8
175 x 8
195 x 5
195 x 5
Deadlift
145 x 12
215 x 4
215 x 5
[size=x-small]*decided to stop. maliit kasi ung plates :duh: [/size]
LegPress
100 x 15 [size=x-small](calf raises)[/size] / x 20
220 x 15 [size=x-small](calf raises)[/size] / x 15 / x 15[size=x-small](calf raises)[/size]
220 x 15 / x 15 [size=x-small](calf raises)[/size]
220 x 15 / x 20 [size=x-small](calf raises)[/size]
Leg Extension
25 x 15
25 x 15 [size=x-small](w/ pause)[/size]
50 x 12
50 x 12 [size=x-small](w/ pause)[/size]
75 x 8
75 x 8
Forearm workout
-DONE
gonna double the work :flex:
AKO UNG NAKATALIKOD