Road to Beasthood (take 3)
ipis
Posts: 223
Hi all.
Grabe ilang taon na pala ako sa pbb. Halos wala na ako kilala na nagpopost (pakilala man kung sino pa). Gusto ko lang ulit simulan mag paganda ng katawan.
Nakakatuwa lang ngayon na alam ko na talaga goal ko. Ok lang kahit mabagal progress sa gagawin ko.
Ginagawa ko ngayon is modified GVT 10x10.
Day 1:
Barbell Bench Press: 20lbs x 10 x 10
Barbell Rows: 20lbs x 10 x 10
Db Flyes 5lbs x 10 x 3
DB Rows 5lbs x 10 x 3.
Day 2:
Barbell Squats: 20lbs x 10 x 10
Calf raise 5lbs x 10 x 3
Leg raise BW x 10 x 3
Sobrang gaan lang muna.
Comments
welcome back paps, ano name ba ng dating account mo ditto papsi?
Same lang. Hahaha.
Ah yes 10 reps 10 sets.
hahahaha meaning ang first mo na post yun din ang last post after ilang taon paps? hahahaha
welcome back sir! sana wala ng take 4. hahaha. joke
Correct. Hahaha. Naligaw ako ng landas eh. Wahahaha
thanks! Nung take 2 medyo nahiya na ako eh. Hahaha
Week 1 Day 3
Military Press 20 lbs x 10 x 10 (need to lower to 10)
Tricep Ext 5lbs x 10 x 3 (switch to skull crushers)
Barbell Curls 5 lbs x 10 x 3 (nakakabakla)
Bench Press 25 x 10 x 10
Barbell Rows 25 x 10 x 10
Flyes 5 x 10 x 3
DB Rows 5 x 10 x 3
Week 2 Day 2
Barbell Squats: 25lbs x 10 x 10
Calf raise 5lbs x 10 x 3
Leg raise BW x 10 x 3
Witwiw kahit sobrang gaan ng squat nakakapiga parin.
Week 2 Day 3
Military Press: 10 lbs x 10 x 10
Skull Crushers: 5 lbs x 10 x 3
EZ Curls: 5 lbs 10 x 3
you have mobility problem? bili ka squat shoes
i meant kahit 25 lbs lang nakakapagod parin. Hahaha. No problem with mobility thanks to de franco's limber 11.
Bench Press 30 x 10 x 10
Barbell Rows 30 x 10 x 10
Flyes 5 x 10 x 3
DB Rows 5 x 10 x 3
Medyo nakakapagod na ah. Hahaha
Barbell Squats: 30lbs x 10 x 10
Calf raise 5lbs x 10 x 3
Leg raise BW x 10 x 3
Military Press: 15 lbs x 10 x 10
Skull Crushers: 5 lbs x 10 x 3
EZ Curls: 5 lbs 10 x 3
Week 4 Day 1
Bench Press 35 x 10 x 10
Barbell Rows 35 x 10 x 10
Flyes 5 x 10 x 3
DB Rows 5 x 10 x 3
Uy nakaka 4 weeks na pala ako.
lol nice sir, keep going parang energizer lang! haha happy lifting!
Barbell Squats: 35lbs x 10 x 10
Calf raise 5lbs x 10 x 3
Leg raise BW x 10 x 3
Switched to German Body Comp today.
Tempo: 4010 30 secs rest
Week 1 Day 1
Part 1
A1: Back Squats: 30lbs x 10 x 4
A2: Barbell Bench Press: 30lbs x 10 x 4
B1: DB Lunges 10lbs x 10 x 4 (sakit sa pwet haha)
B2: Assisted Pullups BW x 10 x 4
Part 2
C1: Military Press 20 x 10 x 3
C2: Hammer Curls 5 x 10 x 3
D1: Leg Raise BW x 10 x 3
D2: Tricep Extensions 10 x 10 x 3 (will switch to narrow bp)
A1: Back Squats: 30lbs x 12 x 4
A2: Barbell Bench Press: 30lbs x 12 x 4
B1: DB Lunges 10lbs x 12 x 4
B2: Barbell Rows 20lbs x 12 x 4
C1: Leg Raise BW x 12 x 4
C1: Military Press 10lbs x 12 x 4
10x10 nga.
ayos na naintegrate mo yung tempo. karamihan kasi ng mga starters di naiisip yung importance ng tempo for building strength. yung iba kayang magbuhat ng 200 bp pero di kayang mag tempo ng 100, haha
bro suggestion, add ka ng atleast 5lbs ever lift mo for chest, back and legs, tapos sa deadlift atleast 10lbs everylift. apir!
A1: Back Squats: 35lbs x 12 x 4
A2: Barbell Bench Press: 35lbs x 12 x 4
B1: DB Lunges 15lbs x 12 x 4
B2: DB Rows 15lbs x 12 x 4
C1: Leg Raise BW x 12 x 4
C1: Military Press 15lbs x 12 x 4
Mukhang same lang for the week. Ang balak ko weekly lang magdagdag ng weight para hindi masyado masakit sa joints.
A1: Back Squats: 40lbs x 12 x 4
A2: Barbell Bench Press: 40lbs x 12 x 4
B1: DB Lunges 20lbs x 12 x 4
B2: DB Rows 20lbs x 12 x 4
C1: Leg Raise BW x 12 x 4
C1: Military Press 15lbs x 12 x 4
Week 4 Day 1
A1: Back Squats: 45lbs x 12 x 4
A2: Barbell Bench Press: 45lbs x 12 x 4
B1: DB Lunges 25lbs x 12 x 4
B2: DB Rows 25lbs x 12 x 4
C1: Leg Raise BW x 12 x 4
C1: Military Press 15lbs x 12 x 4
Isang workout lang last week.
Week 5 Day 1
A1: Back Squats: 45lbs x 12 x 4
A2: Barbell Bench Press: 45lbs x 12 x 4
B1: DB Lunges 25lbs x 12 x 4
B2: DB Rows 25lbs x 12 x 3
First time kong hindi nakatapos ng workout.
Bababaan ko yung weight ng B1.
A1: Back Squats: 50lbs x 12 x 4
A2: Barbell Bench Press: 50lbs x 12 x 4
B1: DB Lunges 15lbs x 12 x 4
B2: DB Rows 15lbs x 12 x 3
C1: Leg Raise BW x 12 x 4
C1: Military Press 10lbs x 12 x 4
Bro you should include the weight of the bar unless fixed bar instead of olympic yung gamit mo.
And share mo nga bro link ng sinusundan mong workout.. trying to understand the rep and set scheme. It seems masyado magaan yung weight with plenty of sets and very minimal reps?
What's your goal?