MarkDoll wrote: Medyo di tayo nalalayo ng katawan sir hehe ano na timbang mo ngayon?
MarkDoll wrote: From 125-145lbs nice. Yan lang din ang target kong weight tapos maintain2 nalang
Today's Bible Verse
Provided by Christ Notes Bible Search
Comments
---Workout A---
http://www.myfitnesspal.com/food/diary/vincentventura
----RestDay----
---Workout B---
BackSquats-120lbs x10
125lbs x8
130lbs x6 (Drop-set , 100lbs x8 , 60lbs x10)
Calfpress on legpress machine-200lbs x16
200lbs x16
200lbs x16
200lbs x13
Pullups(Negatives) superset w/latpulldowns-Bw x10 / 90lbs x12
Bw x10 / 90lbs x12
Bw x10 / 90lbs x12
Seated cable rowing-110lbs x16
110lbs x16
110lbs x16
DeadLift-135lbs x10
145lbs x8
145lbs x8
BarbellRow-60lbs x10
60lbs x10
70lbs x8
80lbs x6
Shrugs-100lbs x15
100lbs x15
100lbs x15(Drop-set , 60lbs x8 , 50lbs x8)
BarbellCurls-40lbs x10
45lbs x8
45lbs x8 (Drop-set , 35lbs x8 , 30lbs x10)
End.
Ang sakit parin ng wrist kooo :banghead:
Home workout muna
----Chest Day----
Stretching
400-pushups
Ang sakit padin ng wrist kooo :banghead: :clean:
---Workout B---
Squat-130lbs x10
135lbs x8 (w/spot)
140lbs x6 (w/spot)
Calfpress on legpress machine-220lbs x16
220lbs x16
220lbs x16
220lbs x16
Pullups(Negatives)ss w/Latpulldowns-Bw x10/90lbs x15
Bw x10/90lbs x15
Bw x10/90lbs x15
Seated Cable Rowing-110lbs x20
110lbs x20
110lbs x20
DeadLift-145lbs x10
155lbs x8
155lbs x8
BarbellRow-60lbs x10
70lbs x8
80lbs x6
BarbellCurls(FAIL)-20lbs x10 (Warm-up)
40lbs x10
45lbs x5
End.
Sep. 24, 2014 Wednesday
---Workout A---
FlatBenchpress-85lbs x10
95lbs x8
100lbs x6
InclineBenchpress- 85lbs x10
95lbs x8 (w/spot)
100lbs x6 (w/spot)
Dumbbell Shoulderpress(Sitting) super-set w/frotRaise-25lbs/arm x8 , 15lbs/arm x12
25lbs/arm x8 , 15lbs/arm x12
25lbs/arm x8 , 15lbs/arm x12 (w/spot)
25lbs/arm x8 , 15lbs/arm x12 (w/spot)
Dips-Bw x5
Bw x5
Bw x4
TricepPushdown(Rope)-70lbs x15
70lbs x15
70lbs x15
70lbs x15
70lbs x15 (Drop-set , 50lbs x10 , 30lbs x10)
Dumbbell Tricep Extension-1st set(25lbs x15 , 20lbs x15 , 15lbs x15) 20sec. rest in between sets
2nd set (25lbs x15 , 20lbs x15 , 15lbs x15) 15sec.rest in between sets
3rd set (25lbs x15 , 20lbs x15 , 15lbs x15) 10sec.rest in between sets
End.
---Workout B---
Squats- 130lbs x10
135lbs x8
140lbs x6 (Drop-set , 100lbs x10)
Pullups(Negatives)ss w/Latpulldowns-Bw x10 / 90lbs x12
Bw x10 / 90lbs x12
Bw x10 / 90lbs x12 (Drop-set , 70lbs x10 , 50lbs x10)
SeatedCableRow-120lbs x20
120lbs x20
120lbs x11
DeadLift-145lbs x10
155lbs x8
155lbs x8
BarbellRows-70lbs x10
80lbs x8
90lbs x6
Shrugs-100lbs x15
100lbs x15
100lbs x15
BarbellCurls-40lbs x10
45lbs x8
45lbs x8
----Workout A
FlatBenchpress-85lbs x10
95lbs x8
100lbs x6
InclineBenchpress-85lbs x10
95lbs x8
100lbs x6
Dips-Bw x8
Bw x6
Bw x4
Dumbbell Shoulderpress(Sitting) super-set w/frotRaise-25lbs/arm x8 , 15lbs/arm x12
25lbs/arm x8 , 15lbs/arm x12
25lbs/arm x8 , 15lbs/arm x12 (w/spot)
25lbs/arm x8 , 15lbs/arm x12 (w/spot)
TricepPushdow using rope-80lbs x16
80lbs x16
80lbs x16
70lbs x16
70lbs x16
Dumbbell Tricep Extension-(25lbs x15 , 20lbs x15 , 15lbs x15) 10sec. rest between sets
(25lbs x15 , 20lbs x15 , 15lbs x15) 5sec. rest between sets
(25lbs x15 , 20lbs x15 , 15lbs x15) No rest between sets
End.
---WorkOut B---
Back Squats-135lbs x10
140lbs x8
145lbs x6 (Drop-set , 130lbs x10 , 100lbs x10)
CalfPress on LegPress machine-240lbs x16
240lbs x16
240lbs x16
240lbs x16
Pullups(Negatives) ss w/LatPulldowns-Bw x10 / 100lbs x12
Bw x10 / 100lbs x12
Bw x10 / 100lbs x12
DeadLift-155lbs x10
165lbs x8
165lbs x8
BarbellRows-80lbs x10
90lbs x8
100lbs x6 (Drop-set , 90lbs x10 , 80lbs x10 , 60lbs x10)
BarbellCurls-40lbs x10
45lbs x8
45lbs x8 (Drop-set , 35lbs x10 , 30lbs x10 , 20lbs x10)
Dumbbell Curls-20lbs/arm x15
20lbs/arm x15
20lbs/arm x15
End.
(Yesterday)
FlatBenchPress-90lbs x10
100lbs x8
105lbs x6 (w/spot)
InclineBenchpress-90lbs x10
100lbs x6 (w/spot) FAILED
105lbs x0 FAILED
CableFlys40lbs/40lbs x 12x1
MilitaryPress-45lbs x10
55lbs x8
60lbs x6 (Hopping) (Drop-set , 45lbs x10 , 35lbs x 10 , 25lbs x10)
SideRaise ss w/Front Raise-25lbs/arm x12 / 25lbs/arm x12
25lbs/arm x12 /25lbs/arm x12
25lbs/arm x12 /25lbs/arm x12
Dips-Failed
WORKOUT FAILED
Oct. 4, 2014 -Saturday-
-Arms-
BarbellCurls ss w/Skullcrushers-50lbs x8 /40lbs x8
50lbs x8 /40lbs x8
50lbs x8 /40lbs x8
50lbs x8 /40lbs x8
50lbs x8 /40lbs x8
Double arm dumbbellcurls ss w/Tricep pushdown-25lbs/arm x8 /120lbs x8
25lbs/arm x8 /120lbs x8
25lbs/arm x8 /120lbs x8
25lbs/arm x8 /120lbs x8
25lbs/arm x8 /120lbs x8
Concentration curl ss w/Tricep extension-20lbs x8 /30lbs x16
20lbs x8 /30lbs x16
20lbs x8 /30lbs x16
20lbs x8 /30lbs x16
20lbs x8 /30lbs x16
DeadLift-165lbs x10
175lbs x8
175lbs x8
End.
---Workout B---
Squats-140lbs x10
145lbs x8
150lbs x6
Calfpress on Legpress machine-270lbs x16
270lbs x16
270lbs x16
270lbs x16
Pullups(Negatives) ss w/Latpulldowns-Bw x10 / 100lbs x16
Bw x10 / 100lbs x16
Bw x10 / 130lbs x12
DeadLift-180lbs x10
190lbs x8
190lbs x8
BarbellRow-90lbs x10
100lbs x8
110lbs x6 (Drop-set , 90lbs x10 ,80lbs x10 , 60lbs x10)
BarbellCurls-50lbs x10
55lbs x7
55lbs x8 (Drop-set ,45lbs x10 ,40lbs x10 ,30lbs x10 ,20lbs x10)
End .
---Workout A---
FlatBenchPress-90lbs x10
100lbs x8
105lbs x6
InclineBenchpress-90lbs x10
!00lbs x8 (w/spot)
105lbs x8 (w/spot)
Militarypress-45lbs x10
55lbs x10 (w/hop)
60lbs x8 (w/hop) (Drop-set ,50lbs x10 ,40lbs x10)
ArnoldPress ss/w Side and Front Raise-25lbs/arm x8 / x8 / x8
25lbs/arm x8 / x8 / x8
25lbs/arm x8 / x8 / x8 (Drop-set , 15lbs/arm x8 / x8 / x8)
Dips-Bw x5
x5
x4
Skullcrushers-40lbs x10 (w/spot)
45lbs x8 (w/spot)
45lbs x10 (w/spot)
End
Selfie pag tapos mag gym
Oct. 10, 2014 ---Friday----
----Workout B----
Squats-150lbs x10
155lbs x8
160lbs x6
130lbs x10
90lbs x10
Pullups(Negatives) ss w/Latpulldowns- Bw x10 / 130lbs x10
Bw x10 / 130lbs x10
Bw x10 / 130lbs x12
DeadLift-190lbs x10
200lbs x8
200lbs x8
BarbellRow-100lbs x10
110lbs x10
120lbs x8
130lbs x6
100lbs x8
80lbs x10
BarbellCurls-30lbs x10
50lbs x10
55lbs x10
60lbs x8
60lbs x10
45lbs x10
40lbs x10
30lbs x10
20lbs x10
End .
145lbs Brah
---Workout A---
FlatBenchpress-95lbs x10
105lbs x8
110lbs x6
InclineBenchpress-95lbs x10
105lbs x8 (w/spot)
110lbs x6 (w/spot)
MilitaryPress-20lbs x15
45lbs x10
55lbs x8
60lbs x6 (Drop-set , 50lbs x10 , 40lbs x10) (W/Hop)
ArnoldPress ss w/Front,SideRaise-25lbs/arm x8 / x8 / x8
25lbs/arm x6 / x8 / x8
25lbs/arm x8 / x8 / x8
TricepPushDown-120lbs x15
120lbs x15
120lbs x15
End.
Thanks
---Workout B----
Back Squat-160lbs x10
165lbs x8
170lbs x6
120lbs x10
Calfpress-280lbs x16
280lbs x16
280lbs x16
280lbs x16
Pullups(Negatives) ss w/Latpulldowns-Bw x10 /130lbs x12
Bw x10 /130lbs x12
Bw x10 /130lbs x12
DeadLift-200lbs x10
210lbs x8
210lbs x8
BarbellRow-90lbs x10
120lbs x10
130lbs x8
140lbs x6
120lbs x5
BarbellCurls-20lbs x10
60lbs x10
60lbs x10
65lbs x5
End.
----Workout A----
FlatBenchpress(Machine)-100lbs x10
110lbs x8
115lbs x6
InclineBenchpress(Machine)-100lbs x10
110lbs x8 (w/spot)
115 x6 (w/spot)
Militarypress-20lbs x15
45lbs x10
55lbs x8
60lbs x6
50lbs x10 (w/hop)
40lbs x10 (w/hop)
30lbs x10
Dips-Bw x5
Bw x5
Bw x4
Skullcrushers(Failed)-40lbs x10 (w/spot)
30lbs x10
TricepPushdown-120lbs x16
120lbs x16
120lbs x16
Shrugs-120lbs x15
120lbs x15
120lbs x15
End.
Oct. 18,2014 Saturday (No Rest in between sets)
BarbellCurl ss w/Skullcrushers-65lbs x8 / 40lbs x8
65lbs x8 / 40lbs x8
65lbs x8 / 45lbs x8
65lbs x8 / 45lbs x8
65lbs x8 / 45lbs x8
35lbs x15 /30lbs x15
Alternate DumbbellCurls ss w/TricepCable Pushdown-
30lbs x10/arm... /120lbs x12
30lbs x10/arm... /120lbs x12
30lbs x10/arm... /120lbs x12
30lbs x10/arm... /120lbs x12
30lbs x10/arm... /120lbs x12
ConcentrationDumbbellCurl ss w/ Tricep Dumbbel Extension-
25lbs x8 / 35lbs x12
25lbs x8 / 35lbs x12
25lbs x8 / 35lbs x12
25lbs x8 / 35lbs x12
25lbs x8 / 35lbs x12
End.
Workout B
BackSquats-120lbs x10
170lbs x10 (w/Spot)
175lbs x8 (w/Spot)
(Lumabas yung spotter . Sabi wait lang daw . mga 7mins. di parin bumalik :arghh: . 180lbs x8 pa sana :arghh:)
120lbs x15
120lbs x10
Legpress-200lbs x15
220lbs x10
240lbs x12
Pullups(Negatives) ss w/Latpulldowns-Bw x10 / 140lbs x10
Bw x10 / 140lbs x10
Bw x10 / 140lbs x12
DeadLift-120lbs x8
210lbs x10
220lbs x7
220lbs x8
BarbellRow-120lbs x5
130lbs x10
140lbs x8
150lbs x6
BarbellCurls-30lbs x10
55lbs x12
60lbs x10
60lbs x10
End .
----Workout A----
FlatBenchpress-60lbs x15
105lbs x10
115lbs x8
120lbs x6
InclineBenchpress-105lbs x10
115lbs x9 (w/Spot)
120lbs x6 (w/Spot)
Militarypress-50lbs x10
60lbs x8
65lbs x6 (w/hop)
Dips-Bw x7
Bw x4
Bw x4
Skullcrushers-45lbs x6
40lbs x8
TricepCablePushdown-120lbs x15
120lbs x15
120lbs x15
End
----Workout B----
BackSquats-60lbs x20
170lbs x10
175lbs x8
180lbs x6
Legpress-230lbs x15
260lbs x10
290lbs x8
Pullups(Negatives) ss w/Latpulldowns-Bw x10 / 140lbs x12
Bw x10 / 140lbs x12
Bw x10 / 140lbs x12
DeadLift-220lbs x10
230lbs x7
230lbs x5
BarbellRow-140lbs x10
150lbs x8
160lbs x6
BarbellCurls-60lbs x10
65lbs x8
65lbs x8
End.
----Arms----
BarbellCurls ss w/SkullCrushers-
(Warm-up Sets):
70lbs x8 / 45lbs x8
70lbs x8 /45lbs x8
(Working sets) (Slow motion):
35lbs x15 / 30lbs x15
40lbs x12 /35lbs x12
45lbs x10 /40lbs x10
Alternating Hammer Curls ss w/Alternating Half Curls-25lbs x10 /15lbs x10 (Each arm)
25lbs x10 /15lbs x10 (Each arm)
25lbs x10 /15lbs x10 (Each arm)
Concentration Dumbbell Curl-15lbs x15 /arm
20lbs x12 /arm
25lbs x10/arm
Tricep Cable Pushdowns-120lbs x15 ss w/ 60lbs x10
120lbs x15 ss w/ 60lbs x10
120lbs x15 ss w/ 60lbs x10
Tricep Cable Pushdow (Rope)-60lbs x15
60lbs x15
60lbs x15
End...
Oct. 27, 2014 Monday
----Workout A----
FlatBenchpress(Machine)-60lbs x15
105lbs x10
115lbs x8
120lbs x6
InclineBenchpress(Machine)-105lbs x10
115lbs x8 (W/spot)
120lbs x6(W/spot)
Militarypress-40lbs x8
50lbs x10
60lbs x8
65lbs x10 (W/hop)
Seated Arnold press ss w/Seated Side Raise-25lbs/arm x8 / 15lbs/arm x10
25lbs/arm x6 /15lbs/arm x10
25lbs/arm x4 /15lbs/arm x10
Dips-Bw x4
Bw x4
Bw x4
SkullCrushers-40lbs x8
35lbs x10
30lbs x15
Tricep CablePushDown-120lbs x15 ss w/60lbs x10
120lbs x15 ss w/60lbs x10
120lbs x15 ss w/60lbs x10
End.