had an ok back day ealrier. hindi masyadong tumama si hemo rage medyo busog pa kasi ako eh. but still focus and stamina is there kahit na medyo heavy ang buhat ko.
warm up: wide grip pull ups 3 sets of failure
wide grip lat pulls:
1st set - 150lbs x 15
2nd - 170lbs x 12
3rd - 190lbs x 10
4th - 210 x 10
5th - 230 x 8
narow grip lat pulls:
1st - 140 x 15
2nd - 150 x 12
3rd - 170 x 10
4th - 190 x 10
seated row:
1st - 150 x 15
2nd - 170 x 12
3rd - 190 x 10
4th - 230 x 8
bb bent over row:
1st - 4th set - 180 lbs x 10 (weak sauce lol)
one arm hammer machine row:
1st - 4th set - 100 lbs x 15 (i love this exercise)
standing cable pull-over:
1st - 4th set - 110 lbs x failure
had an ok back day ealrier. hindi masyadong tumama si hemo rage medyo busog pa kasi ako eh. but still focus and stamina is there kahit na medyo heavy ang buhat ko.
warm up: wide grip pull ups 3 sets of failure
wide grip lat pulls:
1st set - 150lbs x 15
2nd - 170lbs x 12
3rd - 190lbs x 10
4th - 210 x 10
5th - 230 x 8
narow grip lat pulls:
1st - 140 x 15
2nd - 150 x 12
3rd - 170 x 10
4th - 190 x 10
seated row:
1st - 150 x 15
2nd - 170 x 12
3rd - 190 x 10
4th - 230 x 8
bb bent over row:
1st - 4th set - 180 lbs x 10 (weak sauce lol)
one arm hammer machine row:
1st - 4th set - 100 lbs x 15 (i love this exercise)
standing cable pull-over:
1st - 4th set - 110 lbs x failure
paps may ask pala ako, regarding hemo rage, kase gusto ko na mag PWO supps eh, clean bulk ako, more bulk lol, may creatine na din sya dba, so pano na take ng creatine ko? same padin?
Comments
warm up: wide grip pull ups 3 sets of failure
wide grip lat pulls:
1st set - 150lbs x 15
2nd - 170lbs x 12
3rd - 190lbs x 10
4th - 210 x 10
5th - 230 x 8
narow grip lat pulls:
1st - 140 x 15
2nd - 150 x 12
3rd - 170 x 10
4th - 190 x 10
seated row:
1st - 150 x 15
2nd - 170 x 12
3rd - 190 x 10
4th - 230 x 8
bb bent over row:
1st - 4th set - 180 lbs x 10 (weak sauce lol)
one arm hammer machine row:
1st - 4th set - 100 lbs x 15 (i love this exercise)
standing cable pull-over:
1st - 4th set - 110 lbs x failure
mamaw mode!!!! galing sir milk!!
Good luck sa inyong lahat.
ngayon ko lang nabasa to sir buh.kelan to?