monching11 wrote: Yan hirap sa asawa nakakasira ng sked. Di ka gumaya saken brah ako nasusunod basta papayag misis ko!
Today's Bible Verse
Provided by Christ Notes Bible Search
Comments
Duration 10:00-10:45am
Stretching 5 minutes
Circuit A: 3 rounds
Power Clean to Push Press 120lbs x 7
leg tucks
leg raises
dragon flag
Circuit B:
Hang Clean 130lbs x 7
Leg tucks
Plate Twist
BB push sit ups
Roman chair twist
Hang Clean 150lbs x 5
Leg tucks
Plate Twist
BB push sit ups
Roman chair twist
Hang Clean 170lbs x 3
Plate Twist
BB push sit ups
Roman chair twist
Dips superset with tricep kickback
Preacher curl and BB curl
Tsk tsk. If ever makakahabol ako text ko kayo.
Basta text ko kayo bro kung makakapunta ko.
Tignan ko pa sked namin nun ni komander
Buti pa yung mga singol! lol
Hahahaha
Duration 5:15am-6:30am
Fastwalk 20 minutes
40 minutes (intervals)
Sprints/suicides/gassers
Walk home 15 minutes
Duration 7:50-9:20am
Stretching 10 minutes
Legpress
250lbs x 20 x 2
320lbs x 20
390lbs x 15
420lbs x 12 x 3
Squats
170lbs x 15
190lbs x 12
200lbs x 12
220lbs x 12
230lbs x 12
250lbs x 8
270lbs x 5
Front squats
130lbs x 12 x 3
Standing calf raise
BW+100lbs x 7 sets to failure
Single leg calf raise on legpress
210lbs x 4 sets each to failure
Abwork 10 minutes
Duration 1:30-3:20pm
Stretching 10 minutes
Incline BB benchpress
200lbs x 15
220lbs x 12
240lbs x 8
CGBP
220lbs x 12 x 2
Incline DB press superset with TBar rows
70lbs x 25 / 150lbs x 15
70lbs x 23 / 150lbs x 15
Pec deck (3sets to failure)
Incline DB flyes (35lbs each x 3 sets to failure)
BB rows
220lbs x 12
240lbs x 12
250lbs x 10
Deadlift
270lbs x 10
320lbs x 5
320lbs x 6
DB curls /BB curls/hammer curls
Rope pressdown
Side laterals
Duration 4:30-5:40am
Walk / jogging 25 minutes
Sprints intervals 30 minutes
Jogging / walk home 15 minutes
Duration 5:10-6:10am
Walk / jogging 20 minutes
Sprints intervals 20 minutes
walk home 20 minutes
Duration 10:00-11:00am
Legpress
250lbs x 20 x 2
320lbs x 20 x 2
420lbs x 20 superset with squats 130lbs x 12
520lbs x 15 superset with squats 170lbs x 12
600lbs x 10
Squats
170lbs x 12
200lbs x 20
230lbs x 15
260lbs x 10
280lbs x 5
300lbs x 3
Standing calf raises
BW+100lbs x 5 sets to failure
Single calf raises on legpress
250lbs x 5 sets to failure per leg
Calf raises on legpress (toes in / out)
350lbs x 4 sets to failure
Abwork 10 minutes