Notes: triceps really felt tight I dno't know why limiting my reps and even poundage.
early failure ba? o talagang parang pumped ang fascia? baka bro dun sa 40reps in 10mins na dips.
sarap nang ganyan feeling yung batak ung fascia, parang dagdag stretch mark na naman.
BW + 110lbs X 10
weight na yan nang 1 balinkinitan na mga 5'2" bebotz. hehe
Notes: triceps really felt tight I dno't know why limiting my reps and even poundage.
early failure ba? o talagang parang pumped ang fascia? baka bro dun sa 40reps in 10mins na dips.
sarap nang ganyan feeling yung batak ung fascia, parang dagdag stretch mark na naman.
BW + 110lbs X 10
weight na yan nang 1 balinkinitan na mga 5'2" bebotz. hehe
Mukhang batak nga lang siguro yung fascia sir bards kasi tight talaga yung feeling pero dapat sanay na ako kasi kasama sa na sa current program ko yang dips na yan.
Bench dips lang naman yung plus 110lbs na yan pang triceps lang hehe.
ahaha! seen this one before. walang ka effort effort yung buhat nag posing pa nung naka aangat na yung weights (smile)!
Ang lupet no?! pinanis yung isa ko pang idol si Andy Bolton! That's RAW deadlift! Kung ako yan baka lumabas nasa pwet ko yung bituka ko sa sobrang bigat! hahaha
Busy-busyhan for the past week kaya inamag na journal ko hehe.
Got to train and meet idol Milk and DS last Tuesday at Mascu gym! I think I found a new place to train! Woohoo!
Bulking phase going smooth except for my midsection hehe. Medyo mahirap i contain just like most of the male population. I guess I need to cut back a bit during off days then surplus again on training days. Oh well, it's all part of the process just badly need to hit those damn PR's!
Trained at Mascu gym today! Sobrang init and humid so my training session took waaaay longer than usual. I think I still need to adjust with the conditions in my new gym. hehe
papa mamaw. bigyan mo nga ako ng malupit na workout for chest and biceps, lagging parts ko to eh, mabilis ako mag ka triceps, pero biceps and chest waaaa, olats.
Naku pareho tayo sa chest! Mukhang nasa genes ko ito pero no excuses syempre ensayo pa din. May kanya kanya lang talaga tayong lagging and weak body parts.
Ano na ba bench mo now dalts? Na try mo na mag close grip pull ups ka ba for the bi's?
bali paps, 200lbs 5reps palang ako sa bb bp, pero 2x ako mag chest ngayon, volume and strenght, sabi sakin sa gym unahin ko daw ang incline kase kulang daw sa umbok chest ko, panay ilalim, lolz.
hindi ko pa natry ung close grip paps, sige gawen ko yan, hirap din ako mag add ng timbang sa bb bp paps, wla kase ako spotter baka mamaya pulutin ako sa kangkungan bigla bumagsak sakn ung bb ahaha! ayaw ko naman smith machine kase iba timbang ko dun,parng humihina ako pag lilipat nako ng free weights lol
baka traps ung sinasabi mo papa buh? ako wala ako prob sa traps eh, kasabay sa training ng back and shoulder ko kase kaya hindi lagging part, hahaha! hindi ako gwapo sir, malibog lang hahaha!
bali paps, 200lbs 5reps palang ako sa bb bp, pero 2x ako mag chest ngayon, volume and strength, sabi sakin sa gym unahin ko daw ang incline kase kulang daw sa umbok chest ko, panay ilalim, lolz.
hindi ko pa natry ung close grip paps, sige gawen ko yan, hirap din ako mag add ng timbang sa bb bp paps, wla kase ako spotter baka mamaya pulutin ako sa kangkungan bigla bumagsak sakn ung bb ahaha! ayaw ko naman smith machine kase iba timbang ko dun,parng humihina ako pag lilipat nako ng free weights lol
Ok naman ang BP mo considering it's more than your BW pero syempre heavier weights will place more tension and will make your chest respond more. So kailangan mo talaga maghanap ng training partner para meron mag spot sayo if needed. Di rin naman totoo na hati hati ang chest natin, it's one big muscle. We do isolation for definition of course pag may laman na.
What I do now is puro DB lang muna on a slight incline and then flat since I felt na may shoulders took a beating from the PL type of program that I've been following and at the same time the low reps that we do is not really ideal for hypertrophy. Heavy pa din for me although I'm adding weight gradually even if I feel I can do more, just within the 10 - 12 rep range. I read this in jason ferrugia's article. This is what DY does rin daw.
For your bi's try doing close grip chin up's if you're looking to add some more mass. It's like you're curling your own BW by doing this exercise it's just that most people over look this. Then add weight as you progress.
200 x 15, 270 x 15, 290 x 15, 330 x 15, 370 x 15 (30 sec - 1min rest)
Abs/Core work
Notes: Complete muscle failure on the 99th rep. Good thing I decided to have a spotter just in case. Weight was not much but reps were definitely more than a handful. Will do this again and will definitely conquer it next time!
Comments
Ako eto pangarap ko mabuhat gaya ng sa idol ko!
http://www.youtube.com/watch?feature=endscreen&NR=1&v=iAzct_wO8B0
sarap nang ganyan feeling yung batak ung fascia, parang dagdag stretch mark na naman.
weight na yan nang 1 balinkinitan na mga 5'2" bebotz. hehe
ahaha! seen this one before. walang ka effort effort yung buhat nag posing pa nung naka aangat na yung weights (smile)!
Mukhang batak nga lang siguro yung fascia sir bards kasi tight talaga yung feeling pero dapat sanay na ako kasi kasama sa na sa current program ko yang dips na yan.
Bench dips lang naman yung plus 110lbs na yan pang triceps lang hehe.
Ang lupet no?! pinanis yung isa ko pang idol si Andy Bolton! That's RAW deadlift! Kung ako yan baka lumabas nasa pwet ko yung bituka ko sa sobrang bigat! hahaha
pero yung syntha 6 babe, reverse vid.. tuyo pag angat.
1/10/12- Military Press (Deload/Volume minimal rest in between sets)
75 x 12, 95 x 10, 105 x 10, 115 x 10, 125 x 7
DB Press
45 x 10, 50 x 9 x8 x7
Face Pulls
80 x 4 x 15 Superset with
Front Raises
35lb plate x 4 x 10
Bent over DB lateral raise
35x12, 40x10, 45x10, 45x10
Total Workout time: 50 mins
Shoulders felt sore! feelsgoodman!
Panoorin mo din Sir bards yung deadlift showdown nila ni Andy Bolton ang lupet din!
Fvcking Super heroes!!!
Got to train and meet idol Milk and DS last Tuesday at Mascu gym! I think I found a new place to train! Woohoo!
Bulking phase going smooth except for my midsection hehe. Medyo mahirap i contain just like most of the male population. I guess I need to cut back a bit during off days then surplus again on training days. Oh well, it's all part of the process just badly need to hit those damn PR's!
Incline DB Press
70lb x 10, 75lb x 10 x 9 x 10
Flat DB Press
60lbx 11, 65lb x 8 x 10 x 9
Dips -44 reps in 10mins
DB Hammer Curls
35 x 12, 40 x 10, 45 x 10, 45 x 10
Super set with:
Triceps Pushdowns
100 x 12, 130 x 12, 140 x 10, 150 x 10
DB Concentration curls
30 x 4 x 10
Superset with
DB Tricep Extension
50 x 12, 60 x 3 x 10
Trained at Mascu gym today! Sobrang init and humid so my training session took waaaay longer than usual. I think I still need to adjust with the conditions in my new gym. hehe
Ano na ba bench mo now dalts? Na try mo na mag close grip pull ups ka ba for the bi's?
hindi ko pa natry ung close grip paps, sige gawen ko yan, hirap din ako mag add ng timbang sa bb bp paps, wla kase ako spotter baka mamaya pulutin ako sa kangkungan bigla bumagsak sakn ung bb ahaha! ayaw ko naman smith machine kase iba timbang ko dun,parng humihina ako pag lilipat nako ng free weights lol
pogi na nga daw kasi kelangan me chest at biceps pa daw??abusive naman na daw kung ganun..ahahaha...
eh kumusta yung shoulder paps??sir mighty anu ba tawag dun sa part na yun..gusto ko yun eh..yung parang me bao ka sa shoulder??
Ok naman ang BP mo considering it's more than your BW pero syempre heavier weights will place more tension and will make your chest respond more. So kailangan mo talaga maghanap ng training partner para meron mag spot sayo if needed. Di rin naman totoo na hati hati ang chest natin, it's one big muscle. We do isolation for definition of course pag may laman na.
What I do now is puro DB lang muna on a slight incline and then flat since I felt na may shoulders took a beating from the PL type of program that I've been following and at the same time the low reps that we do is not really ideal for hypertrophy. Heavy pa din for me although I'm adding weight gradually even if I feel I can do more, just within the 10 - 12 rep range. I read this in jason ferrugia's article. This is what DY does rin daw.
Eto yung link: http://jasonferruggia.com/how-to-build-a-bigger-chest/
For your bi's try doing close grip chin up's if you're looking to add some more mass. It's like you're curling your own BW by doing this exercise it's just that most people over look this. Then add weight as you progress.
@buh- side or front delts???
Baka pag 100th rep mo sir parang umaapoy na legs mo
WU: Bar x 15, 105 x 12
185x 15, 15, 10, 10, 10, 10, 15, 13= 98 reps (fail!)
Calf raise
200 x 15, 270 x 15, 290 x 15, 330 x 15, 370 x 15 (30 sec - 1min rest)
Abs/Core work
Notes: Complete muscle failure on the 99th rep. Good thing I decided to have a spotter just in case. Weight was not much but reps were definitely more than a handful. Will do this again and will definitely conquer it next time!