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TryandTry101
Posts: 628
Hi. Bago lang po dito pero nagbubuhat na dati pa,ON and OFF nga lang parang syota lang lol. Pero this year consistent na talaga akosa fitness goal. lol
Post edited by TryandTry101 on
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Keep it up!!
Thanks!
Heto nga pala workout routine ko.
Day1: Legs and Shoulders
BB Squat
DB Lunges
BB Mp
DB Press
Side Lateral raise
Front Raise
Day2: Rest
Day3: Chest and Back
DB/BB flat press
DB Flat Flyes
Dips
Pull ups
BB DL/Row
DB one arm row
BB Shrug
Day4: Rest
Day5: Legs,Shoulders and ARMS
Leg extension curl
Leg Press
DB Rear raise
DB Press
Upright Row
BB Curl
DB ConCurl
Triceps DB Overhead Press
Triceps push down
Day6: Rest
Day7: Chest and Back
BB/DB incline press
DB Incline Flyes
BB Row
Lat pull down
Seated Cable row
nice WO plan.. you may consider hitting your rare delts by rare delt machine flye or reverse db flye, sa hamstrings mo rin and calves. Change your routine very week to keep your body guessing and your gainz will speak!
wala pong machine sa gym namin eh,puro free weights kasi old skool heheh thanks sa advice
postworkout meal after LEGS and SHUOLDER workout... hindi whey laman nyan kundi 2 sachet milo and 3 whole eggs. lol .
gainssssss
yan po ang calorie intake pag workout days,pero pag restday binababa ko sa 2200 calories intake ko. Alam ko maraming against sa counting macros,pag di ko kasi ginawa to parang wala akong gains,wala rin kasi akong supplement eh at siempre natty me lol
Someone that is serious in every endeavour counts and does inventory on everything. Its like a business, dont do any accounting and youll end up in the losing end.
indeed sir
Midnight snack... fried chicken breast,saging at gatas...
Lifting Stat ko nga pala 4 years ago I think tapos ngayon.. lol
Before:
Bench Flat 175lbs
Incline Bench 150
BB Military press 100lbs
Deadlift 250lbs
Squats 185lbs
BBrow 150lbs
Now:
Bench Flat: 110lbs
Incline bench: 100lbs
BB Mp: 70lbs
Squats: 150lbs
Deadlift: 170lbs
BB row:100lbs
3x4-6 reps lang yung dati,pero now kahit mababa na mga timbang ng buhat ko nasa 4x12-10 reps range
Weight ko din before is 70kg
Weight ko now is 58.5kg yang nasa DP ko
Lying skull crusher
warm up set
20lbs 2x16
Working set
30x12
35x12
40x9
DB tris overhead press
Working set
30lbs 3x12
DB curl superset DB hammer curl
20lbs each hands 2x12
25lbs each hands 3x10
Ay nag ab workout din pala ako. Lying leg raise 4x16
Yun lang.. Zzzzzzz
Share lang.. Yatots lifting light wieghts.. LoL
toroy ng shorts ni koya.. hahahaha an sexy ah
Yes thats normal in strongman and powerlifting
Seted calf raise
warm up set 2x16
working set 2x12
BB back squat
Warm up set 2x14
Working set 4x8
Leg press
Working set 3x10
Smith machine standing Military press
Warm up 2x16
Working set 3x10-8
DB side lateral raise 4x12-10
DB front raise 3x12
Wala ng pounds/kg lol wala rin rear raise kasi ginagawa ko yun during back and trapz workout oh well sulit sa rice post workout meal lol
Kulang pa yan:)
Incline BB bench
Warm up: 2 sets 16 reps
Working set: 4 sets 12,10,8,6 reps
BB bent row
Warm up: 2 sets 16 reps
Working set: 4 sets 10,8,8,8 reps
Flat DB bench press
Working set: 3 sets 12,10,8 reps
Pull up(dead hang) : 3 sets 10,8,8 reps
DB reverse flyes 3x16,14,12