My Journal
nattypinoy
Posts: 158
Finally my Diary/Journal
Im 5'4 with long arms weight last check ko is 154lbs
my bodytype sabi ng survey is meso
pero di pa rin ako sure kasi mahina lang ako bumuhat ahaha:D
This is my current routine and will last for 12weeks
Vironda Style
Day1 Chest/Back/Delts
Chest
Neckpress Widegrip no issue on shoulder pain
4 sets of 10/8/6/15
Dips/Decline BB press*
3 sets of BW / 4 sets 10-12
Incline DB Press
4 sets 8-12
Flat/Incline Flyes*
3 sets 8-10
Back
WideGrip Latpulldown
4 sets 10/8/6/15
BB BentRow OverhandGrip
4 sets 10-12
Seated WideRow
3 sets 8-10
Straight Arm Pulldown/ DB Row*
3 sets 8-10
Delts
BB Behind Neckpress
4 sets 10-12
BentForward Cable Press
3 sets 10-12
DB side raise
3 sets 10-12
DB front raise/DB Shrug*
3 sets 10-12
Day2 Arms/Forearms
Biceps
BB wide curl
4 sets 10-12
DB CrossArm Hammer Curl
3 sets 10-12
DB Incline Curl
3 sets 10-12
DB alternate Curl
3 sets 10-12
DB incline Curl
3 set 10-12
Triceps
Closegrip BB press
4 sets 10-12
Straight Bar Pushdown
3 sets 10-12
DB Overhead Extension
3 sets 10-12
Rope Pushdown
3 sets 10-12
Forearms
BB benchwrist curl
4 sets 10-12
DB Wristcurl
4 sets 10-12
Day 3 Legs/Calves
Leg Extension
4 sets 15-20
BB Front Squat
4 sets 15-20
Leg Press
4 set 15-20
Lying Legcurl
4 set 15-20
Roman/Stiff Deadlift
4 set 15-20
Seated Calf Raise
4 set 15-20
LegMachine Toe Press
4 set 15-20
Day4 same as day1
Day5 same as day2
Day6 same as day3
Day7 OFF
* can be substitute each week
post pic later
Im 5'4 with long arms weight last check ko is 154lbs
my bodytype sabi ng survey is meso
pero di pa rin ako sure kasi mahina lang ako bumuhat ahaha:D
This is my current routine and will last for 12weeks
Vironda Style
Day1 Chest/Back/Delts
Chest
Neckpress Widegrip no issue on shoulder pain
4 sets of 10/8/6/15
Dips/Decline BB press*
3 sets of BW / 4 sets 10-12
Incline DB Press
4 sets 8-12
Flat/Incline Flyes*
3 sets 8-10
Back
WideGrip Latpulldown
4 sets 10/8/6/15
BB BentRow OverhandGrip
4 sets 10-12
Seated WideRow
3 sets 8-10
Straight Arm Pulldown/ DB Row*
3 sets 8-10
Delts
BB Behind Neckpress
4 sets 10-12
BentForward Cable Press
3 sets 10-12
DB side raise
3 sets 10-12
DB front raise/DB Shrug*
3 sets 10-12
Day2 Arms/Forearms
Biceps
BB wide curl
4 sets 10-12
DB CrossArm Hammer Curl
3 sets 10-12
DB Incline Curl
3 sets 10-12
DB alternate Curl
3 sets 10-12
DB incline Curl
3 set 10-12
Triceps
Closegrip BB press
4 sets 10-12
Straight Bar Pushdown
3 sets 10-12
DB Overhead Extension
3 sets 10-12
Rope Pushdown
3 sets 10-12
Forearms
BB benchwrist curl
4 sets 10-12
DB Wristcurl
4 sets 10-12
Day 3 Legs/Calves
Leg Extension
4 sets 15-20
BB Front Squat
4 sets 15-20
Leg Press
4 set 15-20
Lying Legcurl
4 set 15-20
Roman/Stiff Deadlift
4 set 15-20
Seated Calf Raise
4 set 15-20
LegMachine Toe Press
4 set 15-20
Day4 same as day1
Day5 same as day2
Day6 same as day3
Day7 OFF
* can be substitute each week
post pic later
Comments
Dami ata workout sa day1?
yung loading ko dyan is heavy for the main lift
ex. neckpress,behindneck,bb row,squat
tapos yung iba med to light flush set is 35% 15 slowreps
ill update this thread everymonth para makita ko ang difference
eto pala mga kuha ko last year at yung huli sa gym nun monday
good job, natty..keep it up!!
dami na ninyong mga macho sa Photoshoot....
oo nga parang nakababatang kapatid ni sir milkk!!!
so sya ang nawawala mong kakambal...ahahaha
pero it doesnt look like your 30 bro
baka nga late bloomer lang ako pati kasi build ko late ahehehe
anyways
nakabili na rin ako ng whey good for 1 month
after 1 year of no supps sa wakas nakapuslit ng pangbili
hope mas makatulong to sa routine ko.
Goodnight Bros in Iron
sir milk, gusto mong mag reunite kayo sa meet ups..hehehe..idocu natin!!!
makabili nga ng iPad pag out ko para di ko na problema yang restricted access moving forward (200 laman ng wallet )
took almost 2hours bago natapos
somepics of my backshot, bicep pose and tatts pic me dugo pa at maga
mura lang budget ko dyan bro. kapitbahay kasi ang artist
500php hirit ko okey naman kasi wala sa shop nila kaya mura
ngaun ko lang nakita pics. astig pre
kaya siguro times 24 pre sa laki ng tatts at detalye nyan
medyo madugo sa artist hehehe. astig nga sayo sakop
boung arms eh
im planning pa to add more tatts sa area ng new tatts
para talaga puno at di sayang space ahehehe