This week I came back to the grind. And i have decided that I will put everything I did this week as my base. (Meaning my weakest lifts) and will try to improve strength for 3 months.
They say " if it works, then don't fix it ". Reverse pyramid works for me as well as modified 5x5. Meaning, I have found my program, and this is my call to improve in both.
But i will still try different approaches to build up my desire to lift when struck by laziness. And also to gain more experience and knowledge in weight lifting. ( maybe German Volume or FST? lol)
Ganun pa din bro eh.umaatake kasi gout ko di ako makaderecho ng buhat. Im trying to stay on my program til december.then january mag modified 5x5 ako. @scorched
Ganun pa din bro eh.umaatake kasi gout ko di ako makaderecho ng buhat. Im trying to stay on my program til december.then january mag modified 5x5 ako. @scorched
Ah. Alalay lang dyan sa buhay mo bro. Ah! 5x5 mukhang may hinahabol ka for summer ah.
Comments
Chest / Calves
Bench Press
4x10/10/10/6
110/120/130/160lbs
+last set drop sets 5x100lbs/7x90lbs/15x70lbs
Inclined dumbell Press
4x10
30/35/40/40lbs per arm
Cable Crossover
4x10
30/40/50/30lbs per arm (i have good form with 30lbs)
Flat dumbell Flyes
3x12
20lbs per arm
Seated Calf raise
3x15
70lbs
Leg press Calf raise
3x15
100lbs
Chest / Triceps
Inclined Bench Press
4x12/12/10/10
80/90/100/110lbs
+last set drop set 15x70lbs
Dips
3x8
Body weight
Flat Dumbell Press
4x12/10/10/8
35/40/40/50lbs per arm
+ last set drop set 10x25lbs per arm
Cable Crossover
4x10
30/40/40/40lbs per arm
Tricep Pushdown
3x15/12/10
60/70/80lbs
+ last set drop set 10x50lbs
1 arm Tricep Kickback
3x10
15lbs per arm
*stopped for more than a week because of a gout attack. tsk. back to the grind.
welcome back bro!
Back / Biceps
Bent-over row
4x12/12/10/8
70/80/90/100lbs
+last set drop set 8x70lbs
Lat pulldown ( wide grip )
4x12/10/10/8
70/80/80/90lbs
+last set drop set 10x50lbs
Rear delt raise
3x10
15lbs per arm
Chin ups
3x8/5/5
Body weight
Inclined dumbell curl
4x10
20lbs per arm
Alternating Half curl
3x10
15lbs per arm
nag fail bicep ko. nang hina.pero babawi ako.grr haha
Legs
Squats
5x8/8/6/6/4
120/130/140/150/160lbs
Leg extensions
4x10
70lbs
Seated Calf raise
4x12
100lbs
Alternating Lunges
3x10 per leg
25lbs per arm
Shoulders / Traps
Overhead Press
4x10/10/10/6
40/50/60/70lbs
+ last set drop set 10x40lbs
Side lateral raise ( seated )
4x12
15/20/20/20lbs per arm
+ last set drop sets
10x15lbs per arm
10x10lbs per arm
Front raise
4x10
15/20/20/20lbs per arm
Upright row
3x10
40/50/60lbs
Dumbell Shrugs
4x12
50/55/55/55lbs per arm
Barbell Shrugs ( behind the back )
3x15
70lbs
Chest / Abs
Dips
4x10
Body weight
Flat Dumbell Press
3x12/10/10
40/50/50lbs per arm
Bench Press
4x12/10/6/8
110/120/120/120lbs
+ drop set 3rd 4th set 10x70lbs
Inclined Flye + Pushups
4x10 + 4x10
20/20/25/25lbs per arm
Body weight
Lying Leg Raise
3x15
Body weight
Declined Crunches
3x15
Body weight
Back
Pull ups
4x8
Body weight
Deadlift
4x10/8/6/4
120/140/160/180lbs
+last set drop set 10x100lbs
Lat pulldown ( supinated )
3x12/10/8
80/90/100lbs
+last set drop set 10x50lbs
Cable Pullover + Low Row
4x12 + 4x12
70lbs
70lbs
Shoulders / Arms
Shoulder Press
4x15/12/10/8
30/35/40/50lbs per arm
+ last set drop sets 8x40lbs / 10x30lbs per arm
Side lateral raise + Front raise ( alternate )
4x12 + 4x10
20lbs per arm
Barbell Curls
4x15/12/10/8
30/40/50/50lbs
+ last set drop set 10x30lbs
Hammer curls
3x10
25lbs per arm
Tricep pulldown
4x15/12/8/8
50/60/70/70lbs
+ last set drop set 10x50lbs
Tricep extension ( dumbell )
3x10
40lbs
1 arm Cable Curl ( high cable ) + 1 arm Tricep pulldown
3x12/10/10 + 3x12/10/10
20/30/30lbs per arm
Zzz
This week I came back to the grind. And i have decided that I will put everything I did this week as my base. (Meaning my weakest lifts) and will try to improve strength for 3 months.
They say " if it works, then don't fix it ". Reverse pyramid works for me as well as modified 5x5. Meaning, I have found my program, and this is my call to improve in both.
But i will still try different approaches to build up my desire to lift when struck by laziness. And also to gain more experience and knowledge in weight lifting. ( maybe German Volume or FST? lol)
Chest / Abs
Bench Press
4x10/8/6/4
110/120/130/140lbs
+ last set drop sets
8x100lbs
10x70lbs
Dips + Pushups
3x10 + 3x10
Inclined Dumbell Press
4x10/10/9/8
40lbs per arm
Cable Crossover
3x12
30lbs per arm
Hanging Leg raise + Hanging Side raise
3x10 + 3x10
Declined Crunches + Declined Russian twist
3x15 + 3x10 (20lbs plate)
Back
Deadlift
4x10/8/6/4
120/140/160/180
+last set drop sets
6x140lbs
10x100lbs
Pullups
3x8
Wide Lat pulldown
4x12/10/8/6
70/80/90/100lbs
+last set drop set
10x50lbs
Seated row
3x12/10/8
70/80/90lbs
Standing pullover (rope) + 1 arm low row
3x12/12/10 + 3x10
50/55/60lbs
30/35/40lbs
Legs
Front Squat
4x10/8/6/4
90/100/110/120lbs
+ last set drop set 10x70lbs
Straight Leg Deadlift
3x10
30/35/40lbs per arm
Leg Curl
3x12/10/8
45/50/55lbs
1 Leg Calf raise
3x15
40lbs per leg
Barbell Calf raise
3x15
100lbs
Shoulder / Arms
Shoulder Press
4x10/8/8/6
30/35/40/50lbs per arm
Side lateral + Front raise
3x10 + 3x10
20lbs per arm
Barbell Curl
4x12/10/8/6
40/45/50/60lbs
+ last set drop set 8x40lbs
Skull Crusher
4x12/10/8/8
40/45/50/60lbs
+ last set drop set 8x40lbs
Hammer Preacher + Cable Curl ( rope )
4x12/10/8/6 + 4x10
15/20/25/30lbs per arm
50lbs
1arm Overhead Extension + Tricep Pulldown ( rope )
4x12/10/8/6 + 4x10
15/20/25/30lbs per arm
50lbs
Alternating Half curl + 1arm Tricep pulldown
3x10 + 3x10
15/15/20lbs per arm
Chest / Triceps
Flat Dumbell Bench Press
4x10/8/8/4
40/50/55/65lbs per arm
+ last set drop set 10x40lbs
Dips
3x10
Body weight
Inclined Bench Press
4x12/10/8/6
80/90/100/110lbs
+ last set drop set 10x70lbs
Cable crossover + Pushups
3x15/12/10 + 3x10
20/30/40lbs per arm
Body weight
Tricep pushdown
3x12/10/8
60/70/80lbs
Inclined Dumbell Skullcrusher (horizontal)
3x10
10lbs per arm
Back / Biceps
Bent-over row
4x10/8/8/4
80/90/100/120lbs
+ last set drop set 10x70lbs
Chin ups
3x8
Body weight
Lat pulldown (close grip)
4x12/10/8/8
70/80/90/100lbs
+last set drop set 10x60lbs
1 arm Dumbell row + Low Row
3x12/10/8 + 3x10
35/40/50lbs per arm
60lbs
Barbell curl (ez bar)
3x15/12/10
30/40/50lbs
Hammer curls (alternate)
3x10
25lbs per arm
Finisher: a round of 21GUNS x 30lbs on ezbar
Shoulder / Traps
Overhead Press
4x10/8/7/5
50/60/70/80lbs
+ last set drop set 10x40lbs
Side Lateral raise (seated)
3x12/10/8
15/20/25lbs per arm
Arnold Press
4x12/10/10/8
20/25/30/35lbs
Upright row
3x12/10/8
40/50/60lbs
Barbell Shrugs
3x12/12/10
100/120/140lbs
Dumbell Shrugs
3x12/10/12
40/50/55lbs per arm
Finisher : Side lateral raise 3ple drop set 30/25/20lbs x 7/7/7
Legs
Squats
4x10/8/6/4
120/140/150/165lbs
+ last set drop set 10x100lbs
Lunges
3x10 alternate
20lbs
Leg extensions
12/10/8/8
30/40/50/60lbs
Seated Calf raise
3x15
100lbs
Leg Press Calf raise + Leg Press (tiptoe)
3x15 + 3x10
70/90/110lbs
Chest / Abs
Bench Press
4x10/8/6/4
110/125/135/150lbs
+ last set drop set 10x100lbs
Dips
3x10
Body weight
Inclined Dumbell Press
4x10/10/10/7
40/40/40/50lbs per arm
+ last set drop set 10x35lbs per arm
Inclined Flys + Pullover
3x12/10/8 + 3x10
15/20/25lbs per arm
35lbs
Knee Raise (roman)
3x15
Body weight
Cable Crunch
3x15
100lbs
Back / Traps
Sumo Deadlift
4x10/8/6/4
140/160/180/200lbs
+ last set drop set 10x100lbs
Pull up
3x8
Body weight
Lat pulldown (wide)
4x12/10/8/6
70/80/90/110lbs
+ last set drop set 10x60lbs
Rear delt raise + Standing Pullover
3x12/10/8 + 3x10
15/20/25lbs per arm
70lbs
Plate Shrugs
4x15
50lbs per arm
Shoulders / Arms
Shoulder Press
4x12/10/10/8
30/35/40/50lbs
+ last set drop set 10x30lbs
Side lateral raise (seated) + Front raise
3x10 + 3x10
20lbs per arm
Barbell curl
4x12/10/10/8
40/50/50/60lbs
+ last set drop set 10x40lbs
Close grip Bench Press
4x12/10/8/8
60/70/80/90lbs
+ last set drop set 10x60lbs
Hammer curl(seated) + Cable curl(rope)
3x12/10/8 + 3x10
20/25/30lbs per arn
60lbs
Overhead extension + Tricep pulldown
3x12/10/8 + 3x10
35/40/50lbs
60lbs
Ah. Alalay lang dyan sa buhay mo bro. Ah! 5x5 mukhang may hinahabol ka for summer ah.