Ang pagbabalik

Rob21Rob21 Posts: 29
in Personal Journals
:sport:Ang pagabablik loob sa gym

DAY 1: March 5, 2014
Duration 8:30-10:50am

WARMUP:
Incline BP
90lbs x 12
100lbs x 10
120lbs x 8
150lbs x 5

HS press
180lbs x 10
200lbs x 10

WORKING SETS:
Incline BP
160lbs x 5 x 2
190lbs x 5

HS press
230lbs x 6 x 3

Dip Machine
180lbs x 8 x 2

CGBP superset with Machine Flyes
90lbs x 10 / 110lbs x 10
90lbs x 6 / 110lbs x 10

Machine shoulder press / front / side raises

*trained with Badass_Vinch
:unhappy: - tulala after training...DAY2: March 7, 2014
Duration 8:30-11:00am

walk 20 minutes

Stretching 10 minutes

WARM UP:
Squats
70lbs x 10 x 3
100lbs x 10 x 3
170lbs x 8 x 2
200lbs x 8

WORKING SETS:
Squats
200lbs x 5 x 4
230lbs x 3 x 4
200lbs x 12 x 2
100lbs x 15

Leg extensions
155lbs x 10 x 3
170lbs x 10 x 2

Standing calf raise
485lbs x 10
500lbs x 10 x 4

*trained with Badass_vinch
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Comments

  • badass_vinchbadass_vinch Posts: 4,471
    Kulang yung CGBP mo 90lbs + 45lbs bar, so 135lbs.
  • JettieJettie Posts: 3,763
    nice ! sama na lagi sa Mini GWO!
  • Rob21Rob21 Posts: 29
    DAY3: March 10, 2013
    Duration 8:30-10:45am

    stretching 10 minutes

    WARM UP:
    Deadlift (sumo)
    135lbs x 8
    175lbs x 8
    195lbs x 7
    225lbs x 6

    Trap bar Deadlift
    225lbs x 5
    295lbs x 3
    335lbs x 3

    WORKING SETS:
    Deadlift (sumo)
    265lbs x 5
    305lbs x 3
    315lbs x 3

    Trap bar Deadlift
    335lbs x 3
    375lbs x 3

    lat pulldown
    80lbs x 15
    110lbs x 15
    130lbs x 10
    150lbs x 8

    Tbar rows
    180lbs x 7 x 2
    200lbs x 5

    HS rows (overhand grip)
    140lbs x 10 x2
    180lbs x 8

    HS rows (neutral grip)
    180 lbs x 10 x2
    200 lbs x 8

    Cable rows
    110lbs x 15
    120lbs x 15
    150lbs x 20

    -after workout tapat sa electricfan ubos ang hangin... :banghead:
  • monching11monching11 Posts: 7,273
    hi brah welcome to PBB! Good luck sa goal mo though you can only be a filipino God by nature :)
  • CoreCore Posts: 2,509
    monching11 wrote:
    hi brah welcome to PBB! Good luck sa goal mo though you can only be a filipino God by nature :)

    Kagaya ni Lam Ang...
  • Rob21Rob21 Posts: 29
    DAY 4: March 12, 2014
    Duration 8:30-10:30am
    venue: dahunan gym

    5mins stretch

    WARMUP:
    Incline BP
    125lbs x 12
    145lbs x 10
    170lbs x 10
    190lbs x 5

    Decline BP
    95lbs x 15
    145lbs x 10
    165lbs x 8

    WORKING SETS:
    Incline BP
    200lbs x 5
    230lbs x 3
    270lbs x 2

    Decline BP
    175lbs x 5 x 3

    Db flat BP
    50lbs x10
    60lbs x8
    70lbs x5

    Dip
    BW x8 x5 x4

    Tricep pulldown superset with Machine Flyes
    70lbs x 10 / 120lbs x 10
    90lbs x 10 / 140lbs x 10 x2

    5mins abs
  • Rob21Rob21 Posts: 29
    dateline='1394551637']
    monching11 wrote:
    hi brah welcome to PBB! Good luck sa goal mo though you can only be a filipino God by nature :)

    Kagaya ni Lam Ang...
    [/quote]

    oo mga sir parang ganito
    veanue.jpg[quote='Core' pid='110443'
  • allen101allen101 Posts: 5,102
    Your goal is strength or aesthetics?
  • Rob21Rob21 Posts: 29
    allen101 wrote:
    Your goal is strength or aesthetics?

    Parehas po sir pero sa ngaun stregth muna...
  • Emman1986Emman1986 Posts: 1,819
    waaahhhhh... ang lalakas nyo! kaingit yung lifting strength mo sir .. gusto ko rin yung goal mo na strength at aesthetics kaso naiiwan na ako sa strength :(
  • badass_vinchbadass_vinch Posts: 4,471
    Tama lang goal mo rob. Medyo malakas ka para sa isang bago, bigat ng mga nabuhat mo at well rounded din lakas mo. Magagamit mo yung natural strength mo para gumanda katawan.
  • allen101allen101 Posts: 5,102
    210 lbs @ 5'7 parang si Yates hahaha
  • Rob21Rob21 Posts: 29
    badass_vinch wrote:
    Tama lang goal mo rob. Medyo malakas ka para sa isang bago, bigat ng mga nabuhat mo at well rounded din lakas mo. Magagamit mo yung natural strength mo para gumanda katawan.

    salamat sir..
    pero matatagalan ba to bago magkaporma? kasi ngaun parang puro
    bilog bilog nakikita ko eh.. o lalaki pa ako?
    Emman1986 wrote:
    waaahhhhh... ang lalakas nyo! kaingit yung lifting strength mo sir .. gusto ko rin yung goal mo na strength at aesthetics kaso naiiwan na ako sa strength :(

    hehe.. salamat sir kaya natin yan..
    malakas lang ako kasi madami pang taba ang natulong
    sa muscle ko para bumuhat heheh :P
  • badass_vinchbadass_vinch Posts: 4,471
    pre, magset ka ng goal for strength and physique. sa strength, eto predictions ko sayo:

    BW@ 190lbs - 200lbs
    Bench press: 270lbs x 8 to 315lbs x 5
    Deadlift: 420lbs x 6 to 480lbs x 5
    Squats: 315lbs x 8 to 400lbs x 4

    kaso kelangan mo maging consistent this time. hindi na pwede yung pahinto hinto. pag tuloy tuloy ka, 15-20lbs kaya mo idrop sa timbang mo in a few months kahit hindi ka magcut.
  • YatezYatez Posts: 2,745
    LAKAS
  • Rob21Rob21 Posts: 29
    Cge sir kakayanin yan.. Basta madalas na lang ako sasabay sau... Salamat sir
  • Rob21Rob21 Posts: 29
    DAY 5: MARCH 16, 2014
    10:30am - 12:30pm
    venue: dahunan gym

    WARM UP:

    BB shoulder press (standing)
    75 lbs x 15
    95 lbs x 10
    115 lbs x 8

    DB shoulder press (seated)
    35lbs x 12
    40lbs x 12
    50lbs x 10

    WORKING SETS:

    BB shoulder press (standing)
    120 lbs x 5
    130 lbs x 3
    150 lbs x 2

    DB shoulder press (seated)
    60 lbs x 8 x2
    70 lbs x 5

    DB preacher curl
    20lbs x 10
    25lbs x 8
    30lbs x 8
    40lbs x 4

    BB bicep curl (EZ bar)
    30lbs x 10
    40lbs x 7
    50lbs x 5
    75lbs x 2 - subok lang spotter bumuhat
    100lbs x 1 - subok ulit patay eh di pa kaya

    superset DB lateral raise/front raise(PLATE)
    10lbs x10/ 25lbs x 10
    15lbs x 10/ 35lbs x 10
    20lbs x 10/ 50lbs x 10

    Pull up (underhand)
    BW x4 x2 x2 x2
  • Rob21Rob21 Posts: 29
    DAY 6: MARCH 18, 2014
    Venue: Slimmers world

    WARM UP:
    Deadlift (sumo)
    135lbs x 12
    155lbs x 8
    175lbs x 8
    195lbs x 8

    Tbar row
    100lbs x8
    120lbs x8

    WORKING SETS:
    Deadlift (sumo)
    220lbs x 3
    240lbs x 3
    260lbs x 3

    Tbar row
    140lbs x5
    160lbs x4
    180lbs x3

    DB rows
    45lbs x15
    50lbs x12
    60lbs x12
    70lbs x8
    80lbs x5

    Machine row
    105lbs x15
    120lbs x15
    135lbs x3

    *did not finish WO due to abdominal pain:arghh: badtrip.
  • Rob21Rob21 Posts: 29
    MARCH 25, 2014
    Venue: dahunan gym
    8:30am - 10:00am

    stretching 10mins

    WARM UP:
    Deadlift (sumo)
    100lbs x 18
    130lbs x 15
    150lbs x 12
    170lbs x 10
    200lbs x 8


    WORKING SETS:
    Deadlift (sumo)
    220lbs x 5
    250lbs x 5
    270lbs x 5
    295lbs x 3
    300lbs x 3
    320lbs x 1

    DB rows
    45lbs x15
    50lbs x12
    60lbs x10
    70lbs x8
    80lbs x5

    Lat pulldown
    90lbs x18
    100lbs x15
    110lbs x10
    120lbs x10
    130lbs x8

    wide grip pull up
    BW x5 x4 x3 x3 x3 x2 x2
  • badass_vinchbadass_vinch Posts: 4,471
    ano rob kelan ka ulit dadayo samin?
  • Rob21Rob21 Posts: 29
    badass_vinch wrote:
    ano rob kelan ka ulit dadayo samin?

    legs day sir... kailan ka ba mag legs?? :sport:
  • JettieJettie Posts: 3,763
    bukas umaga buhat tayo! Project arms ! haha

    Kaso chest ako at some some shoulder
  • Rob21Rob21 Posts: 29
    Jettie wrote:
    bukas umaga buhat tayo! Project arms ! haha

    Kaso chest ako at some some shoulder

    naku sir negative ako wala akong dala ngaun eh..
    night shift kasi ako sir eh.. set na lang natin cguro ulit.
    twing kailan ka ba makakabuhat ng umaga dun sir??
  • JettieJettie Posts: 3,763
    ngayong week , Monday Wed, Thur at saturday.
  • Rob21Rob21 Posts: 29
    ay ganun next week na lang sir kung ganyan pa din sked mo sabay ako
    sabayan natin c master vinch hehhe...
  • JettieJettie Posts: 3,763
    kasabay ko sya madalas, problema tumitirik ako dyan haha
  • Rob21Rob21 Posts: 29
    March 27, 2014
    Duration 9:00-10:30am
    venue: dahunan gym

    5mins stretch

    WARMUP:
    Incline BP
    100lbs x 18
    130lbs x 15
    150lbs x 12
    170lbs x 10
    190lbs x 8
    200lbs x 8

    Flat BP
    100lbs x 20
    120lbs x 18
    130lbs x 15
    170lbs x 12
    190lbs x 10
    200lbs x 10

    WORKING SETS:
    Incline BP
    220lbs x 5
    230lbs x 5
    250lbs x 5


    Flat BP
    220lbs x 5
    230lbs x 5
    250lbs x 5
    270lbs x 3

    Dip
    BW x10 x10 x10 x10 x8 x8

    DB flyes
    15lbs x 12
    20lbs x 10
    25lbs x 10
    30lbs x 8

    Tricep rope pulldown superset with Machine Flyes
    70lbs x 10 / 120lbs x 10
    90lbs x 10 / 140lbs x 10
    100lbs x 8 / 150lbs x 8
  • RayKriegRayKrieg Posts: 577
    Ang bibigat na ng warmup mo sir. Mirin! :)
  • Emman1986Emman1986 Posts: 1,819
    Rob21 wrote:
    March 27, 2014
    Duration 9:00-10:30am
    venue: dahunan gym

    5mins stretch

    WARMUP:
    Incline BP
    100lbs x 18
    130lbs x 15
    150lbs x 12
    170lbs x 10
    190lbs x 8
    200lbs x 8

    Flat BP
    100lbs x 20
    120lbs x 18
    130lbs x 15
    170lbs x 12
    190lbs x 10
    200lbs x 10

    WORKING SETS:
    Incline BP
    220lbs x 5
    230lbs x 5
    250lbs x 5


    Flat BP
    220lbs x 5
    230lbs x 5
    250lbs x 5
    270lbs x 3

    Dip
    BW x10 x10 x10 x10 x8 x8

    DB flyes
    15lbs x 12
    20lbs x 10
    25lbs x 10
    30lbs x 8

    Tricep rope pulldown superset with Machine Flyes
    70lbs x 10 / 120lbs x 10
    90lbs x 10 / 140lbs x 10
    100lbs x 8 / 150lbs x 8



    sir jettie, lakas mo talaga!


    ay... hindi pala si sir jettie! hahhaa

    bro, bulking ka ba? kasi ang lakas mo? i know di ka na newbie at di rin naman beterano pero sa lift stats mong yan, isa ako sa mga lalamunin mo pag dating sa ganyan! :heavy:
  • Rob21Rob21 Posts: 29
    salamat mga sir
    nag hahabol po magpalakas mga sir...mejo ganado lang ako ng mga oras na yan.
    pero after ng mga major WO parang wala na ko masyado magawa.. lanta na at me spot naman ung iba kong working sets hehehe... :blush:

    tsaka ang daming pahinga nyan hehehe
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