bardagul's journal
bardagul
Posts: 658
patago nang journal mga ppl. natapos ko na yung DY blood and guts, so back to MAX-OT muna ulet.
week1
day 1 legs
squats - 3 x 4-6 = 70kg
leg exts - 2 x 4-6 = 120lbs
sldl - 2 x 6 = 60kg
alt. db standing calf raises - 3 x 6-8 = 30kg ea
(substitute to bb @ gamit lahat)
seated calf raises - 2 x 6-8 = 60kg
day 2 chest & forearms
incline bench press - 3 x 4-6 = 70kg
db bench press - 3 x 4-6 = 60kg
dec bench press - 1 x 4-6 = 65kg
bb wrist curls - 3 x 10-12 =40kg
standing db wrist curls - 2 x 8-10 = 50,60kg
day 3 back & traps
bent over bb rows - 2 x 4-6 = 60kg
vbar pull downs - 2 x 4-6 = 140lbs+10kg
wide grip pull-downs - 2 x 4-6 = 140lbs+10kg
seated cable rows - 1 x 4-6 = 140lbs
deadlifts - 2 x 4-6 = 95kg
bb shrugs - 1 x 4-6 = 90kg
day 4 shoulders & tri's
seated db press - 3 x 4-6 = 50kg
bb military press - 2 x 4-6 = 50kg
db side laterals - 2 x 6-8 = 30kg
lying tricep press - 2 x 4-6 = 35kg
tricep cable press downs - 2 x 4-6 = 70lbs
seated overhead tricep press - 1 x 4-6 = 30kg
(one db behind the neck)
day 5 Biceps & Abs
BB curls - 2 x 4-6 = 40kg
db hammer curls - 2 x 4-6 = 40kg
curl bar curls - 1 x 4-6 = 40kg
leg lifts - failure @ 25reps
crunches - w/ 10kg plate failure @ 20reps
week1
day 1 legs
squats - 3 x 4-6 = 70kg
leg exts - 2 x 4-6 = 120lbs
sldl - 2 x 6 = 60kg
alt. db standing calf raises - 3 x 6-8 = 30kg ea
(substitute to bb @ gamit lahat)
seated calf raises - 2 x 6-8 = 60kg
day 2 chest & forearms
incline bench press - 3 x 4-6 = 70kg
db bench press - 3 x 4-6 = 60kg
dec bench press - 1 x 4-6 = 65kg
bb wrist curls - 3 x 10-12 =40kg
standing db wrist curls - 2 x 8-10 = 50,60kg
day 3 back & traps
bent over bb rows - 2 x 4-6 = 60kg
vbar pull downs - 2 x 4-6 = 140lbs+10kg
wide grip pull-downs - 2 x 4-6 = 140lbs+10kg
seated cable rows - 1 x 4-6 = 140lbs
deadlifts - 2 x 4-6 = 95kg
bb shrugs - 1 x 4-6 = 90kg
day 4 shoulders & tri's
seated db press - 3 x 4-6 = 50kg
bb military press - 2 x 4-6 = 50kg
db side laterals - 2 x 6-8 = 30kg
lying tricep press - 2 x 4-6 = 35kg
tricep cable press downs - 2 x 4-6 = 70lbs
seated overhead tricep press - 1 x 4-6 = 30kg
(one db behind the neck)
day 5 Biceps & Abs
BB curls - 2 x 4-6 = 40kg
db hammer curls - 2 x 4-6 = 40kg
curl bar curls - 1 x 4-6 = 40kg
leg lifts - failure @ 25reps
crunches - w/ 10kg plate failure @ 20reps
Comments
day 1 legs
squats - 3 x 4-6 = 75kg
vertical leg press using smith machine - 2 x 4-8 = 100kg
sldl - 2 x 6 = 60kg
bb standing calf raises - 3 x 6-8 = 110kg
seated calf raises - 2 x 6-8 = 80kg
don't have access to a 45deg leg press machine.
incline bench press - 3 x 6 = 70kg
db bench press - 3 x 5 = 60kg
dec bench press - 1 x 8 = 65kg
bb wrist curls - 3 x 12 = 40kg
standing db wrist curls - 2 x 8 = 60kg
day 3 back & traps
bent over bb rows - 2 x 5 = 60kg
vbar pull downs - 2 x 6 = 140lbs+10kg
wide grip pull-downs - 2 x 6 = 140lbs+10kg
seated cable rows - 1 x 6 = 140lbs
- pulley squeaked and crunched a bit - nasira ko ata
deadlifts - 2 x 5 = 100kg
bb shrugs (smith machine) - 2 x 8 = 100kg
age: 34
height: 6'1"
weight: 118kgs
bf % : high :P
goals: to grow old healthy and strong
goals siguro donbuh
started out as 125kg. after doing DY's blood and guts & some cardio. 120-118kg, 44" - 42" waist line, 140/90 & 160/100 to 120/80,90 bp, 7.5 to 6 uric w/o meds
day 4 shoulders & tri's
seated db press - 3 x 6 4 4 = 50, 60kg
standing bb military press - 2 x 6 = 50kg
( walang maupuan gamit lahat
db side laterals - 2 x 8 = 30kg
lying tricep press - 2 x 6 = 35kg
tricep cable press downs - 2 x 8 = 70lbs
seated overhead tricep press - 1 x 6 = 30kg
(one db behind the neck)
day 5 Biceps & Abs
BB curls - 2 x 5 = 40kg
db hammer curls - 2 x 6 = 40kg
curl bar curls - 1 x 5 = 40kg
leg lifts - 2 x 20
crunches - 2 x 12reps w/ 10kg plate
day 1 legs
squats - 3 x 5 = 80kg
vertical leg press using smith machine - 2 x 8 = 110kg
sldl - 2 x 8 = 60kg
bb standing calf raises - 3 x 6 = 110kg
seated calf raises - 2 x 6 = 100kgcompany provided gym
ganda ng gym!!
Nice gym anluwag kahit sabay sabay tau jan di sisikip yan hahahah
its complicated milk.. hehehe batambata ako nung unang natikman ang sarap nang bakal. hehehe.. pero kinareer ko sya around late 04-08, got injured late 08 din.
so mga 3.5yrs din un dati.
day 2 chest & forearms
incline bench press - 4 x 3,4,4,4 = 80, 75kg
db bench press - 3 x 6,5,5 = 60, 70kg
dec bench press - 1 x 5 = 70kg
bb wrist curls - 3 x 12 = 40kg
standing db wrist curls - 2 x 8 = 60, 70kg
================================
may nakapuna sa akin while @ the gym.
gym rat: sir, tumaba kayo?
ako: oo nga eh.
gym rat: tagal nyong nawala.
ako: oo nga eh.
gym rat: ganda na nang katawan nyo noon.
ako: oo nga eh.
hahahaha, ok lang yan sir maibabalik mo rin agad yan!
btw bulking kapaba now ?
day 3 back & traps
bent over bb rows - 3 x 6 = 70kg
vbar pull downs - 2 x 8 = 140lbs+10kg
wide grip pull-downs - 2 x 8 = 140lbs+10kg
seated cable rows - 1 x 8 = 140lbs+10kg
deadlifts - 2 x 5 = 120kg
(almost puked sa 1st set, had to pace myself for the 2nd)
bb shrugs - 2 x 10 = 100kg
@monch
sana nga mabalik, pag binabasa ko luma journal lalim nang buntong hininga. hehehe
@jerielm
thanks brod! dambuhala din ksi ako kumain.
seated db press - 3 x 5 = 60kg
db side laterals - 2 x 8,5 = 30, 40kg
seated bb military press - 2 x 5 = 50kg
tricep cable press downs - 2 x 6 = 80lbs
lying tricep press - 2 x 6 = 35kg
seated overhead tricep press - 1 x 6 = 30kg
(one db behind the neck)
"after sometimes..ive finally made up my mind.."
while you're grunting on your heaviest lift..wahaha
crap! now its stuck in my head again!
hehehe
I was almost about to lose my faith
Was still dreaming but feared it was too late
But then you came along to my surprise
And stole my heart before my very eyes
Chorus:
You took me right out of the blue
Simply by showing that you love me too
Only by giving me your everything
With a love so true you took me out of the blue
PEACE TAYO SIR:)
day 5 Biceps & Abs
BB curls - 2 x 5 = 45kg
curl bar curls - 2 x 6 = 40kg
db hammer curls - 2 x 8 = 40kg
leg lifts - 3 x 15reps
crunches - 30reps