Sa wakas nakabalik din sa buhat after 5 days of LBM. As expected bawas ang strength, para akong may hangover medyo hilo-hilo pa sa gym kanina at ramdam ko pa yung panghihina so di ko muna sinagad yung poundage at baka mabukulan pa ako.
Incline DB Press
20x20, 40x15, 60x10, 70x10, 80x2x8
Flat DB Press
80x8, x7, x8, x6
Dips
BWX4X10
Cable Crossover
40x13, 50x13, 60x2x11
Barbell Curlz
50x10, 80x10, 90x2x8
DB Hammer Curlz
35x10, 40x10, 45x8, 50x8
Concentration Curlz (trading arms no rest in between)
35x8, 30x10, 25x10, 20x13
Magkamatayn na mabubuhat at mabubuhat ko yang 200lbs strict OHP!
Kala tuloy kanina ni Mr. "Not a single leg was trained" na niyayabangan ko sya kasi nauna sila mag MP sakin na pag abot ng bar sa mata eh angat na agad. Tapos nung ako na full ROM starting point is on my clavicle on each rep.
hahahaha malamang they felt so stupid nung makakita sila na "pwede pala" i full ROM ung ganung lift hahaha sumakay pa sila!
Kahit dun sa SWI kokonti lang nago OHP ng full ROM puro hanggang ilong lang ang baba :P kahit ung mga naka seated na at take note nasa smith machine pa ay half ROM pa din wahahaha
kainggit naman kayo, kanina nag shoulder press ako using smith hanggang 160 lang inabot ko for 6 reps. one of my weakest lift talaga mga shoulder presses.
Indirect training sa BP kasi ginagawa ko para lumakas din yung bench press ko kaya pinapalakas ko talaga ng husto yung OHP ko since malaki carry over sa BP.
grabe sir ang yung mga terms ng lifting di ko kabisado, para ka palang body building encyclopedia. ahaha. ako naman basta nakita ko at napanood ko sa internet ok na yun. ahaha
Magkaiba ang purpose ng box squats if it's below parallel and above.
@tj- Di naman sir, sa una lang yan matututunan mo din. Make sure to filter the information that you get on the net since madami din nagtuturo ng sablay jan.
Magkaiba ang purpose ng box squats if it's below parallel and above.
@tj- Di naman sir, sa una lang yan matututunan mo din. Make sure to filter the information that you get on the net since madami din nagtuturo ng sablay jan.
Was supposed to do DL's today but lower body is very sore from yesterday's training so did direct arm work instead since it's been a while when I dedicated a training day for arms. Kaso medyo umaarte yung rayuma ko kanina sumasakit yung left hand ko pati joints sa wrist on both hands so gotta work through the pain.
ahaha! tama nga sir mighty kung papansinin mo lahat ng nararamdaman mo wala nang mangyayari. pero kahit na ganun ingat pa din tayo. same goes to anyone here.
Comments
Incline DB Press
20x20, 40x15, 60x10, 70x10, 80x2x8
Flat DB Press
80x8, x7, x8, x6
Dips
BWX4X10
Cable Crossover
40x13, 50x13, 60x2x11
Barbell Curlz
50x10, 80x10, 90x2x8
DB Hammer Curlz
35x10, 40x10, 45x8, 50x8
Concentration Curlz (trading arms no rest in between)
35x8, 30x10, 25x10, 20x13
Triceps Pressdowns
100x3x20 (max weight)
100x10, 200x5, 265x6x2
Deficit DL's (2" plate)
265x6x3
Good Morning's
85x6, 105x6, 125x6, 145x6, 165x6
DB Kroc Rows
100x15, x11, x10, x10
Leg Curls
40x10, 60x10, 70x8 (already cramping)
*Mukhang kulang pa din sa tubig at electrolytes ang katawan ko after having amoebiasis kaya siguro pinulikat ako but good training overall.
WU YTWL's 45x10, 65x8
105x5, 125x3, 145x6 (wrong weight nagkamali ng computation should've been 140 only)
95x10, x8, x7, x6
DB lateral raise
20x10, 30x10, 35x9, 40x8
Bent over lateral raise
40x10, 50x3x10
Face Pulls
100x4x15
*Estimated 1RM for OHP now at 174lbs. Good gains for just 2mos of 5/3/1, 26lbs to go to reach my goal.
Magkamatayn na mabubuhat at mabubuhat ko yang 200lbs strict OHP!
Kala tuloy kanina ni Mr. "Not a single leg was trained" na niyayabangan ko sya kasi nauna sila mag MP sakin na pag abot ng bar sa mata eh angat na agad. Tapos nung ako na full ROM starting point is on my clavicle on each rep.
Kahit dun sa SWI kokonti lang nago OHP ng full ROM puro hanggang ilong lang ang baba :P kahit ung mga naka seated na at take note nasa smith machine pa ay half ROM pa din wahahaha
Indirect training sa BP kasi ginagawa ko para lumakas din yung bench press ko kaya pinapalakas ko talaga ng husto yung OHP ko since malaki carry over sa BP.
Buti nakahabol pa sa gym
WU YTWL's, shoulder rotations
Incline DB Press
20x15, 40x10, 60x10, 80x8, 90x6,x6 (max weight mukhang lipat na ako ng gym wala ng progress dito)
Flat DB Press
80x8, x7, 7x, x8
Dips
BWx12, 8, x10, x10
DB Flyes
20x10, 25x10, 30x10
Ladder Push up's
3 different heights 4 sets to failure on each height.
Bizepts Curlz
70x10, 85x10, 105x6, x8
DB Hammer Curlz
35x10, 40x10, 50x2x8
DB Concentration Curlz (trading arms no rest)
35x10, 30x10, 25x11, 20x13
Grow Motha fucka' Grow! I command you to Grow!- CT Fletcher
yung 100lbs na DB sa mascu puro na alikabok hinihintay ka yata?! ehehehe!
Pero yung sa SWI na 100 kaya ko na yun sakto lang sakin yung handle nun.
____________________________________________________________________________________________
Kakapagod mag deliver even on a Sunday pero sulit naman ang pagod. Thank you Lord sa blessings!
Box Squat
105x10, 145x5, 185x5, 225x5, 255x5, 285x3 (weak na talaga bwiset na injury to)
Leg Press
200x15, 300x10, 400x10, 500x10, 600x10
Leg Curls
40x10, 60x10, 80x2x8
Leg Extension
80x10, 120x10, 155x10, 190x8
Calf Raise (Leg Press)
280x15, 360x15, 440x15, 500x15, 520x15
EDIT: Sahre ko lang, while doing BW squats kanina at home before going to the gym sabi ng anak ko
"Dad ano yan?"
Me: Ah ganito ginagawa ko sa gym
Eeew parang tumatae ka lang!
Hahahaha
I see.. sa wed gawin ko box squats pero try ko below parallel naman. Thanks
@tj- Di naman sir, sa una lang yan matututunan mo din. Make sure to filter the information that you get on the net since madami din nagtuturo ng sablay jan.
noted sir! thanks
Was supposed to do DL's today but lower body is very sore from yesterday's training so did direct arm work instead since it's been a while when I dedicated a training day for arms. Kaso medyo umaarte yung rayuma ko kanina sumasakit yung left hand ko pati joints sa wrist on both hands so gotta work through the pain.
CGBP
45x10, 85x8, 105x5, 145x5, 185x5, 215x4 (PR)
Bench Dips
BW+40lbs plate x 15, BW+80lbsx10, BW+120lbsx10, BW+160lbsx10 (drop sets), BW+120lbsx10, BW+80lbsx8, BW+40lbsx10, BWx10
Overhead DB Triceps Extension
60x10, 70x2x8, 80x8
Rolling Triceps Extension
20x10, 25x3x8
DB Hammer Curls
35x10, 40x10, 45x10, 50x10
Plate Hammer Curls
40lb plate x4x15 (30 sec rest)
*Can't do any other biceps exercise due to my wrist.
Tiis tiis na lang kanina! Naalala ko yung pic ni Dalts "Pain is temporary!".
Di mo kasi masyado mapapansin yung pain pag walang pressure pero nung nag umpisa nako magbuhat sa warm up pa lang kumikirot na.
Tapos nung last set binalot ko ng husto yung wraps ko, patay kung patay! hehe
Kaso pagdating sa biceps curls di na talaga kinaya yung sakit ng joints sa wrist, gumagapang na talaga sa forearms.