[align=justify](HIIT) 1 min cruise X 1 min rat-rat (175-200 HR) = 30 mins (-5 mins warm up)[/align]
[align=justify]3 rounds heavy bag = 9 mins (no pussy drill, non stop)[/align]
Billy Hope? Hollywood Creed?
BAHAHAHAHAH!!! oo nga, mas trip ko si Billy hope lakas lang maka drama nun! masyado OG sakin si Hollywood. pero Rocky film is a Rocky film! niregaluhan ako ni wife ng Wireless na jbl headphones, nag DL ako nung buong OST ng Creed, pumped up na pumped up ako habang nag heaheavy bag hahaha feelingero
[align=justify](HIIT) 1 min cruise X 1 min rat-rat (175-200 HR) = 30 mins (-5 mins warm up)[/align]
[align=justify]3 rounds heavy bag = 9 mins (no pussy drill, non stop)[/align]
Billy Hope? Hollywood Creed?
BAHAHAHAHAH!!! oo nga, mas trip ko si Billy hope lakas lang maka drama nun! masyado OG sakin si Hollywood. pero Rocky film is a Rocky film! niregaluhan ako ni wife ng Wireless na jbl headphones, nag DL ako nung buong OST ng Creed, pumped up na pumped up ako habang nag heaheavy bag hahaha feelingero
Luma na mga songs ng Creed e tagal ko na meron mga ganun. The Fire, Hailmary...
[align=justify](HIIT) 1 min cruise X 1 min rat-rat (175-200 HR) = 30 mins (-5 mins warm up)[/align]
[align=justify]3 rounds heavy bag = 9 mins (no pussy drill, non stop)[/align]
Billy Hope? Hollywood Creed?
BAHAHAHAHAH!!! oo nga, mas trip ko si Billy hope lakas lang maka drama nun! masyado OG sakin si Hollywood. pero Rocky film is a Rocky film! niregaluhan ako ni wife ng Wireless na jbl headphones, nag DL ako nung buong OST ng Creed, pumped up na pumped up ako habang nag heaheavy bag hahaha feelingero
Luma na mga songs ng Creed e tagal ko na meron mga ganun. The Fire, Hailmary...
e un luma tlga yan sir V! Fav ko ung Last breath ngayon ko lang napakingan, ung instrumental ng gonna fly now na rap ung verses haha angas eh tapos lipat ko ng orig na gonna fly now gusto kong tumakbo bigla sa parking lot mag tatatakbo lang ako hahaha
* Felt weak and tired. simula nung monday hindi maganda tulog ko, taas ata ng caffein ko sa katawan chaka tho nakaka 6 hrs ako natulog, medyo mababaw lang tulog ko. ung odd feeling ko yesterday di ko macomprehend kugn dahil ba sa napahinga ako ng 1 week or naka cal deficit ako or d maayos na recovery or sa nararamdaman ko medyo masakit or kumikirot ung lumbar ko chaka meron pa ko elbow pain, or lahat lahat. (malamang factor lahat yan) well anyways, i still decided to F it coz the weights aint gonna lift itself.
Ab circuit
crunches x 30
side bends (nakahiga) x 30 each side
flutter kicks x 30
P.S. d ako makarat rat dahil sumasakit padin ung core ko DOMS padin. gusto ko sana mag plank kaso ung elbow to forearm ko bothersome.
Squats
135 x 12
195 x 12
225 x 12, 12
245 x 10, 9
-Ahhhh weak as fuck...... sana bumalik next week...
Deadlifts
195 x 12
225 x 10
245 x 9
255 x 7
-weak weak weak
Leg press (horizontal)
252 x 10, 10, 12.
-dapat nag warm up ako dito, nabigla ako sa movement. iba tlga pag horizontal.
Superset
Legextension
195 x 12, 12, 12
BB curlz (med grip)
60 x 15,15, 15
Superset
Hamcurls
145 x 12,12,12
DB curls
25ea hand x 15, 15, 15
Incline walk on Treadmill mga 15 ung level @ 4.0 speed = 10 mins
Ab circuit
crunches x 30
leg raises x 30
wipers x 30
flutter kick x 30
Dips
bw (200-205lbs ata) x 13-13-13
Superset
Bench press
155 x 12-10-9-8
BBrrows
175 x 12-12-12-12
* grabe humina ako significantly sa bench press compared last time i did this. shyeeeettt.... sa cals ata to pero ayaw ko gumawa ng excuses pero nakaka dissapoint.
Superset
DBIncline bench press
130 (65ea) x 12-10-9
Machine rows
2nd to the heaviest notch (d ko maalala basta less 235) x 12-12-11
* grabeee pati ung db press ko 70lbs ea to last week eh damnn..
Superset
Decline Bench press
145 x 12-12-12
Chest assisted db rows
130 (65ea) x 12-12-11
*eto naman humina ung chest assisted rows from 70 ea last week.
Superset
MAchine shoulder press
100 x 10-10-9-10
Cable rows
180 x 12-12-12
Ab circuit (well actually hindi circuit haha maikli lang rest periods like 15-20 secs ea set ea exer)
Flutter kicks x 30, 30, 30
leg raises x 30 , 30,
Bosu ball situps 25lbs x 20, 20,20
hanging leg raise x 20, 20, 20
Eliptical trainer (HIIT)
15 mins (1 min rest, 30 secs super saiyan, repeat): level 8 resistance
Treadmill : Incline walk
10 mins, level 14 on 4.0 speed
Stationary bike
5 mins : level 10 resistance
for some reason nahirapan ako dun sa eliptical trainer na hiit nagagawa ko 1 min na super saiayan ngayon parang ang hirap kaya tumitirik ako, 30 secs lang tuloy na raratrat ko every interval
*isang lingo akong di naka pag log, nag training(course) kasi ako sa labas for my career kaya d ako nakabisita dito masyado whole day ish.... balik log na kahapon
Jan 25, 2016
Ab circuit:
leg raises x 30
Flutter kicks x 30
Crunches x 30
Wipers x 15, 15,15
Bicycle kicks x 30
Ab roller 20, 20
Dips
BW(200-205lbs) x 15-15-15-13
Pullups
BW(200-205lbs) x 10-10-10-9
Superset
HS machine press
144 x 12-
156(ata, basta asa 50+) x 12, 10
angle bar bullups
BW x 10-10-10
Superset
Machine incline press
175 x 12
196 x 12, 12
Assisted pullups
BW-40 x 10-10
BW-30 x 8
Giant set
Decline Bench press
155 x 12-10-12
Lat pull down
204 x 12-12-12
Incline flyes
100 (50ea) x 12-12-10
Superset Rev pecdec 100 x 12-12-12 Revgrip DB rows 100(50ea) x 12-12-12
P.S taena di ko nagawa to nakalimutan ko!!!! faaakkkk
Crunches x 30
lying leg raise x 30
heel touches x 20-20
crunches (ung isang variation parang umaabot ng ceiling) x 30
ung naka dekwatro pang obliques x 30-30 (ea side)
side bends lying x 40-40 (ea side)
ELiptical trainer (HIIT)
20 mins duration. level 12 reistance : 1 min cruise 30 secs max capacity.
Ab circuit
lying leg raise x 30 - 30
Crunches x 30 -30
heel touches x 20-20 (each side)
side crunch x 30-30 (ea side)
side bends lying x 50-50 (ea side)
ELiptical trainer (HIIT)
20 mins duration. level 12 reistance : 1 min cruise 30 secs max capacity.
for some reason sumasakit or kumikirot ung lower mid back section ko. di naman ung lower back ung mid back. ramdam ung stretch lalo pag binababa ko ung ulo ko.
lying Leg raises x 30
Flutter kicks x 30
Crunches x 30
Side bends (lying) x 50 -50
Ab roller x 20
Squats
135 x 12
195 x 12
235 x 12 - 12
245 x 12
275 x 10
Bhhaammm!
Deadlifts
165 x 12
235 x 10
275 x 8
305 x 6
YEAAAHHHH!!!! haha masaya na hinde, naka 300 na ulet after 1+ year. kaso ang target kosana kahit mga 8 reps. actuallykaya ko pa tiisin to eh. kaso nag alinlangan lang ako pero bawi next week nalang hihi yuhoo :yahoo:
Leg press
226 x 12
252 x 12
264 x 12
276 x 12
Superset
LEg extension
195 x 15 -15 -15
BB curlz (med grip_
70 x 12 -12 -12
Superset
Ham curls
145 x12
16+(ish) x 12 -12
DB hammer curls
60 (30ea) x 12-12-12
Superset
Calfraises
235 x 30-30-30
Cable hammer curls
60 x 12 - 12 -12
haha. Brad naka GAME SHARK ako. haha. at first nga nag alinlangan ako, kasi may iniinda ako kahapon ung mid back ko medyo makirot. nilaban ko lang. lalo sa squats haha. ung sa deads, ung inner right knee ko (with torn acl din pero di operado) nag paparamdam nadin haha pero hinanapan ko lang ng angulo LOL
haha. Brad naka GAME SHARK ako. haha. at first nga nag alinlangan ako, kasi may iniinda ako kahapon ung mid back ko medyo makirot. nilaban ko lang. lalo sa squats haha. ung sa deads, ung inner right knee ko (with torn acl din pero di operado) nag paparamdam nadin haha pero hinanapan ko lang ng angulo LOL
mukhang maganda umpisa ng taon sayu sir :biggrin:
abangan ko ulit ikaw mag 400...sa susunod sir sabay ulit ako sayu ah pero upperbody training naman
haha. Brad naka GAME SHARK ako. haha. at first nga nag alinlangan ako, kasi may iniinda ako kahapon ung mid back ko medyo makirot. nilaban ko lang. lalo sa squats haha. ung sa deads, ung inner right knee ko (with torn acl din pero di operado) nag paparamdam nadin haha pero hinanapan ko lang ng angulo LOL
mukhang maganda umpisa ng taon sayu sir :biggrin:
abangan ko ulit ikaw mag 400...sa susunod sir sabay ulit ako sayu ah pero upperbody training naman
nako mag dadate na naman tayo, mag sama tayo ng third wheel @badass_vinch hahahaha
Ab circuit
Lying leg raise x 30 - 30 - 30
Flutter kicks x 30 -30 -30
Crunches x 40 -40 -40
Heel touches x 25 -25 -25
Dekwatro haha x 30 -30
lying side bends x 50 - 50 ea
P.S habang nag bibihis ako, nakita ko ang pinakamasaklap napangyayare, sa pag mamadali ko mag ayos ng gamit, mali ang pares ng sapatos na nabitbit ko, huhu. isang Chuck taylor at isang vans. e naulol ako since d ko alam kung parehas sila ng swelas. pero i just work through it, inisip ko nalang na onti lang naman siguro difference nila.
Ab circuit
Lying leg raise x 30
Flutter kicks x 40
Crunches x 40
Lying Side bends x 50-50
Squat
135 x 12
205 x 12
245 x 12 - 12 -12
285 x 10
BOOMMM!!! lapit na mag 300 din hahaha
Deadlifts
195 x 12
245 x 10
275 x 10
315 x 4
huhu bells last week 305 or so naka 6 ako ngayon 4 lang, tho dinagdagan ko haha, pero feel ko dahil sa hindi pantay na footing to kaya medyo restrained ung maximum potential ko.
Leg press
226 x 12
252 x 12
276 x 12-12
Giant Set
Leg extension
195 x 15-15-15
BB curls (ez bar)
70 x 12 -12-12
Inner thigh machine
150kl x 15-15-15
Superset
Ham curls
160 x 12-12-12
machine preacher curls (hammer grip)
70 x 12-12-12
Superset
Calf raise
23+isg basta max x 30-30-30
Plate curls
45lbs x 12-12-12
Comments
[align=justify]Eliptical trainer[/align]
[align=justify](HIIT) 1 min cruise X 1 min rat-rat (175-200 HR) = 30 mins (-5 mins warm up)[/align]
[align=justify]3 rounds heavy bag = 9 mins (no pussy drill, non stop)[/align]
Billy Hope? Hollywood Creed?
BAHAHAHAHAH!!! oo nga, mas trip ko si Billy hope lakas lang maka drama nun! masyado OG sakin si Hollywood. pero Rocky film is a Rocky film! niregaluhan ako ni wife ng Wireless na jbl headphones, nag DL ako nung buong OST ng Creed, pumped up na pumped up ako habang nag heaheavy bag hahaha feelingero
Luma na mga songs ng Creed e tagal ko na meron mga ganun. The Fire, Hailmary...
e un luma tlga yan sir V! Fav ko ung Last breath ngayon ko lang napakingan, ung instrumental ng gonna fly now na rap ung verses haha angas eh tapos lipat ko ng orig na gonna fly now gusto kong tumakbo bigla sa parking lot mag tatatakbo lang ako hahaha
* Felt weak and tired. simula nung monday hindi maganda tulog ko, taas ata ng caffein ko sa katawan chaka tho nakaka 6 hrs ako natulog, medyo mababaw lang tulog ko. ung odd feeling ko yesterday di ko macomprehend kugn dahil ba sa napahinga ako ng 1 week or naka cal deficit ako or d maayos na recovery or sa nararamdaman ko medyo masakit or kumikirot ung lumbar ko chaka meron pa ko elbow pain, or lahat lahat. (malamang factor lahat yan) well anyways, i still decided to F it coz the weights aint gonna lift itself.
Ab circuit
crunches x 30
side bends (nakahiga) x 30 each side
flutter kicks x 30
P.S. d ako makarat rat dahil sumasakit padin ung core ko DOMS padin. gusto ko sana mag plank kaso ung elbow to forearm ko bothersome.
Squats
135 x 12
195 x 12
225 x 12, 12
245 x 10, 9
-Ahhhh weak as fuck...... sana bumalik next week...
Deadlifts
195 x 12
225 x 10
245 x 9
255 x 7
-weak weak weak
Leg press (horizontal)
252 x 10, 10, 12.
-dapat nag warm up ako dito, nabigla ako sa movement. iba tlga pag horizontal.
Superset
Legextension
195 x 12, 12, 12
BB curlz (med grip)
60 x 15,15, 15
Superset
Hamcurls
145 x 12,12,12
DB curls
25ea hand x 15, 15, 15
Incline walk on Treadmill mga 15 ung level @ 4.0 speed = 10 mins
done
Ab circuit
crunches x 30
leg raises x 30
wipers x 30
flutter kick x 30
Dips
bw (200-205lbs ata) x 13-13-13
Superset
Bench press
155 x 12-10-9-8
BBrrows
175 x 12-12-12-12
* grabe humina ako significantly sa bench press compared last time i did this. shyeeeettt.... sa cals ata to pero ayaw ko gumawa ng excuses pero nakaka dissapoint.
Superset
DBIncline bench press
130 (65ea) x 12-10-9
Machine rows
2nd to the heaviest notch (d ko maalala basta less 235) x 12-12-11
* grabeee pati ung db press ko 70lbs ea to last week eh damnn..
Superset
Decline Bench press
145 x 12-12-12
Chest assisted db rows
130 (65ea) x 12-12-11
*eto naman humina ung chest assisted rows from 70 ea last week.
Superset
MAchine shoulder press
100 x 10-10-9-10
Cable rows
180 x 12-12-12
db Side lat raises
50 (25ea) x 12-12-12
Rev pec dec
100 x 12-12-11
Super 21 (7/7/7 bi curls)
50 x 12, 21, 21
DB hammer curls
50(25ea) x 15-15-15
Shrugs
185 x 12-12-12
Side bends
45lbs plate x 30-30-30 (each side)
Ab circuit:
Flutter kicks x 30
Leg raises x 30
Crunches x 30
Wipers x 30, 30
Ab roller 15, 15, 15
Mountain climbers x 15-15-15
Pullups
BW(200-205lbs) x 10-9-8
Dips
BW(200-205lbs) x 13-13-13
Superset
HS machine press
144 x 12-11-10
Chinups
BW x 12-11-9
Superset
Machine incline press
175 x 12-12-12
Assisted pullups
BW-40 x 10-8-8
Giant set
Decline Bench press
155 x 12-12-8
Lat pull down
204 x 12-12-11
Incline flyes
100 (50ea) x 12-11-9
Superset
Rev pecdec
100 x 12-12-12
Revgrip DB rows
100(50ea) x 12-12-12
DB side lat raises
50(25ea) x 12-12-12
cable front raises
30lbs x 12-12-12
Side bends
45 lbs each side 30-30-30 (per side)
*Hindi na ko nakapag incline walk, medyo late na ko nakadating dahil namali ako ng daan. traffic. maya nalang ako mag cardio hehe
Ab circuit (well actually hindi circuit haha maikli lang rest periods like 15-20 secs ea set ea exer)
Flutter kicks x 30, 30, 30
leg raises x 30 , 30,
Bosu ball situps 25lbs x 20, 20,20
hanging leg raise x 20, 20, 20
Eliptical trainer (HIIT)
15 mins (1 min rest, 30 secs super saiyan, repeat): level 8 resistance
Treadmill : Incline walk
10 mins, level 14 on 4.0 speed
Stationary bike
5 mins : level 10 resistance
for some reason nahirapan ako dun sa eliptical trainer na hiit nagagawa ko 1 min na super saiayan ngayon parang ang hirap kaya tumitirik ako, 30 secs lang tuloy na raratrat ko every interval
Ab circuit/warm up
leg raises x 30
Flutter kicks x 30
knee to chest (d ko alam tawag) x 30
crunches x 30
wipers x 30
Squats
135 x 12
185 x 12
235 x 12, 12, 12
245 x 12
Deadlifts
185 x 12
205 x 12
235 x 12
275 x 10
295 x 6
*lapitttt na.. onti nalang mag 300 na ulet.
Legpress (horizontal press)
225 x 12
252 x 12, 12, 12
Superset
Leg extensions
195 x 15, 15, 15
Bb curls
70 x 12, 12, 12
Superset
Hamcurls
145 x 12, 12, 12
DB Hammer curls
60 (30ea) x 12, 12, 12
Superset
Calf raises (on leg press)
235 x 30, 30, 28
Preacher curls machine
70 x 12, 12, 12
*gusto ko pa sana mag cardio kaso its getting late so decided to go home..
Jan 25, 2016
Ab circuit:
leg raises x 30
Flutter kicks x 30
Crunches x 30
Wipers x 15, 15,15
Bicycle kicks x 30
Ab roller 20, 20
Dips
BW(200-205lbs) x 15-15-15-13
Pullups
BW(200-205lbs) x 10-10-10-9
Superset
HS machine press
144 x 12-
156(ata, basta asa 50+) x 12, 10
angle bar bullups
BW x 10-10-10
Superset
Machine incline press
175 x 12
196 x 12, 12
Assisted pullups
BW-40 x 10-10
BW-30 x 8
Giant set
Decline Bench press
155 x 12-10-12
Lat pull down
204 x 12-12-12
Incline flyes
100 (50ea) x 12-12-10
Superset
Rev pecdec
100 x 12-12-12
Revgrip DB rows
100(50ea) x 12-12-12
P.S taena di ko nagawa to nakalimutan ko!!!! faaakkkk
rev pec dec
100 x 12-12-11
cable side raises
25 x 12-12-12
cable front raises
30lbs x 12-12-12
Side bends
45 lbs each side 30-30-30 (per side)
Crunches x 30
lying leg raise x 30
heel touches x 20-20
crunches (ung isang variation parang umaabot ng ceiling) x 30
ung naka dekwatro pang obliques x 30-30 (ea side)
side bends lying x 40-40 (ea side)
ELiptical trainer (HIIT)
20 mins duration. level 12 reistance : 1 min cruise 30 secs max capacity.
Treadmill (jog + inclinewalk)
Jog: 10 mins, 8 resistance
Incline walk: 10 mins, 5.00 resistance, 13 inclination level
Hanging leg raise 20-20-20
decline situps
45lbs plate x 20-20-20
ps. nag laro lang ako kakaback ko lang kahapon napag tripan ko lang lumambitin haha
pullups x 10
chinups x 12
P.S. Tried a different attack on the wo today. steady weights mas madaming sets lang hehe (for some reason)
Ab circuit
Lying leg raise x 30
Crunches x 30
Bicycle kicks x 30
flutter kicks x 30
lying side bends x 50- 50 (Ea side)
Squats (back)
135 x 12
195 x 12
225 x 12 -12 -12 -12 -12
HAHAHA andami pucha
Deadlifts
195 x 12
225 x 10 -10 -10 -10
Legpress (horizontal)
204 x 12
252 x 12 -12 -12 -12
Superset
LEg extension
195 x 15 -15 -15 -15
BB curls ez bar
70 x 12 -12 -12 -12
Superset
Hamcurls
145 x 12 -12 -12 - 12
DB hammer curls
60 (30ea) x 15-15 -15-14
Superset
Calf raises (horizontal leg press)
235 x 30 -30 -30
Plate curls
45 x 12 -12 -12
gapang pauwe. haha
Superset
Benchpress
175 x 10- 10 - 9 - 10
DB row
80 ea hand x 12 -12 -12 -11
Dips
BW (196.5 yeeeehheess haha) x 12 - 13- 13 -14
Superset
Incline DB press
140(70ea) x 10-9-9
Machine rows
235 x 12 -12 -12
Superset
Seated DB shoulder press
100(50ea) x 10 -10 - 10
Chest assisted db rows
140(70ea) x 10-9-9
Superset
machine shoulder press
100 x 12
110 x 12 -11
Rope cable pulls (parang rows sub sa tbar row)
140 x 12 -12 -12
Rev pecdec
110 x 12 -12 -12
DB side lat raises
50 (25ea) x 12 -12 -12 -12
Rev grip pullups
BW (196.5) 10 - 10 -10 - 8
Seated db curls
60 (30ea) x 12 -12 -12 -10
Preacher curls (ez bar)
50 x 12 -12 -12 -12
Hammer curls
60 (30ea) x 15 -15 -15
Shrugs (smith machine)
170 x 12 -12 -12 -12
decline sit ups
40 db x 20- 20 -20 -20
Ab roller
15 - 15 -15
Ab circuit
Lying leg raise x 30
Flutter x 30
Crunches x 30
Wipers x 15 -15 -15
Russian twist, 25 lbs x 20- 20- 20
DIPS
BW(196.5) x 15 -15 -15-13
Pullups
BW(196.5) x 10 - 10 -9 - 7
Superset
HS Machine press
145 x 12
156 x 12 -12 -12
Angle bar pullups x 10- 10 -10- 8
Superset
Machine incline press
175 x 12
196 x 12 -12
Assisted Pullups
BW - 30 x 9 - 8 - 10
Giantset
Decline Bench press
155 x 12 -12 11
Lat pulldown machine
204 x 12 - 12
216 x 10
Incline db flyes
100(50ea) x 12 -12 -12
Super set
Bentover db side lat raises
50(25ea) x 12 -12 -12
Rev grip cable rows (wide)
140 x 12 -12 -12
DB Side lat raises
60 (30ea) x 12 -12 -11
Front cable raises
30 x 12
35 x 12 -12
Ab circuit
lying leg raise x 30 - 30
Crunches x 30 -30
heel touches x 20-20 (each side)
side crunch x 30-30 (ea side)
side bends lying x 50-50 (ea side)
ELiptical trainer (HIIT)
20 mins duration. level 12 reistance : 1 min cruise 30 secs max capacity.
Treadmill (jog + inclinewalk)
Jog: 8 mins, 8 resistance
Incline walk: 12 mins, 5.00 resistance, 13 inclination level
Ab machine
140 x 15 -15 -15 -15
decline situps
45lbs plate x 20-20-20
Side bends
45lbs x 20 -20- 20
Pullups
10-10-10
P.s.
for some reason sumasakit or kumikirot ung lower mid back section ko. di naman ung lower back ung mid back. ramdam ung stretch lalo pag binababa ko ung ulo ko.
Abs circuit
lying Leg raises x 30
Flutter kicks x 30
Crunches x 30
Side bends (lying) x 50 -50
Ab roller x 20
Squats
135 x 12
195 x 12
235 x 12 - 12
245 x 12
275 x 10
Bhhaammm!
Deadlifts
165 x 12
235 x 10
275 x 8
305 x 6
YEAAAHHHH!!!! haha masaya na hinde, naka 300 na ulet after 1+ year. kaso ang target kosana kahit mga 8 reps. actuallykaya ko pa tiisin to eh. kaso nag alinlangan lang ako pero bawi next week nalang hihi yuhoo :yahoo:
Leg press
226 x 12
252 x 12
264 x 12
276 x 12
Superset
LEg extension
195 x 15 -15 -15
BB curlz (med grip_
70 x 12 -12 -12
Superset
Ham curls
145 x12
16+(ish) x 12 -12
DB hammer curls
60 (30ea) x 12-12-12
Superset
Calfraises
235 x 30-30-30
Cable hammer curls
60 x 12 - 12 -12
Done!
haha. Brad naka GAME SHARK ako. haha. at first nga nag alinlangan ako, kasi may iniinda ako kahapon ung mid back ko medyo makirot. nilaban ko lang. lalo sa squats haha. ung sa deads, ung inner right knee ko (with torn acl din pero di operado) nag paparamdam nadin haha pero hinanapan ko lang ng angulo LOL
mukhang maganda umpisa ng taon sayu sir :biggrin:
abangan ko ulit ikaw mag 400...sa susunod sir sabay ulit ako sayu ah pero upperbody training naman
nako mag dadate na naman tayo, mag sama tayo ng third wheel @badass_vinch hahahaha
ay sana matuloy to! naku naku! paghahandaan koto! :biggrin:
gusto ko tlga yang mga perspective mo sir V hahahah! yezzziiiirrr
Ab circuit
Flutter kicks x 30
Wipers x 20
Crunch x 30
Hanging leg raise x 20-20-20
Dips
bw(196.5) x 15 -15-15-15
superset
Bench press
175 x 10-10-8-11
BB Rows
185 x 10-10-10-10
Superset
Incline db press
140(70ea) x 10-10-10
MAchine rows 235 x 12,
Pullups (bw) x 10
Machine rows 235 x 12
P.S napa pullups ako kasi pag ka takbo ko sa station, may gumagamit. e sayang ung routine.
Superset
DBShoulder press
100 (50ea) x 10 - 9 - 9
cable rope pulls
150 x 10-12-13
Superset
MAchine shoulder press
110 x 10 -9 -9
Rev grip pullups
bw x 10-9-9
Reverse pec dec 110 x 12-12-12
DB side lat raises 30 ea x 12 -12 -12
Ab circuit
Leg raise x 30-30
Flutter kicks x 30-30
Crunches x 30-30
Wipers x 15-15-15
Russian twist 25lbs x 20-20-20
Dips
BW(196.5) x 15-15-15- 15( paused at 12, tuloy till 15)
Pullups
BW x 11-11-9-9(paused at 7, tuloy till 9)
Superset
Hspress
156 x 12-12-10-9
Angle bar pullups
BW x 10-10-10-9
Superset
Smith machine incline press
110 x 12-12-12
Lat pulldown (traditional machine)
150 x 12, 12
16 x 10
Giant set
Decline bench press
155 x 12-10-9
Lat pulldown (new machine)
216 x 10-10-10
DB incline Flyes
100(50ea) x 12-12-11
Superset
Bent over rear lat raises
50(25ea) x 12-12-12
Rev grip cable rows
160 x 12-12-12
Db side lat raises
60(30ea) x 12-12-12
DB Front raises
50(25ea) x 12-12-12
Shrugs
170 x 12 -12 -12
Eliptical trainer 10 mins
Ab circuit
Lying leg raise x 30 - 30 - 30
Flutter kicks x 30 -30 -30
Crunches x 40 -40 -40
Heel touches x 25 -25 -25
Dekwatro haha x 30 -30
lying side bends x 50 - 50 ea
Eliptical Trainer (HIIT)
30 secs Ratrat + 1 minute cruise = 25 minutes (about 4.5 k) with 10 resistance
Treadmill
10 mins jog : 8 speed
10 mins incline walk : 5 speed with 13 inclination
* d ko nakita gano kalayo mga more or less 200 cal daw burned haha
hanging leg raise x 20-20-20
Side bends
45lbs plate x 25 -25-25 each side
P.S habang nag bibihis ako, nakita ko ang pinakamasaklap napangyayare, sa pag mamadali ko mag ayos ng gamit, mali ang pares ng sapatos na nabitbit ko, huhu. isang Chuck taylor at isang vans. e naulol ako since d ko alam kung parehas sila ng swelas. pero i just work through it, inisip ko nalang na onti lang naman siguro difference nila.
Ab circuit
Lying leg raise x 30
Flutter kicks x 40
Crunches x 40
Lying Side bends x 50-50
Squat
135 x 12
205 x 12
245 x 12 - 12 -12
285 x 10
BOOMMM!!! lapit na mag 300 din hahaha
Deadlifts
195 x 12
245 x 10
275 x 10
315 x 4
huhu bells last week 305 or so naka 6 ako ngayon 4 lang, tho dinagdagan ko haha, pero feel ko dahil sa hindi pantay na footing to kaya medyo restrained ung maximum potential ko.
Leg press
226 x 12
252 x 12
276 x 12-12
Giant Set
Leg extension
195 x 15-15-15
BB curls (ez bar)
70 x 12 -12-12
Inner thigh machine
150kl x 15-15-15
Superset
Ham curls
160 x 12-12-12
machine preacher curls (hammer grip)
70 x 12-12-12
Superset
Calf raise
23+isg basta max x 30-30-30
Plate curls
45lbs x 12-12-12
2 rounds heavy bag..