sakto lang mga sir hehehe kasabay ko lang kasi mag legs si master vinch nun kaya kailangan medyo pantayan ung lakas hehehe.. tirik pa nga ako eh hehehe.. :PMarch 31, 2013
Duration 9:30 - 10:30
stretching 5 minutes
WARM UP:
Deadlift (conventional)
125lbs x 15
155lbs x 12
175lbs x 12
195lbs x 10
225lbs x 10
T bar Row
100lbs x10 x 3
WORKING SETS:
Deadlift (conventional)
255lbs x 8
275lbs x 7
295lbs x 5
325lbs x 3
355lbs x 2
T bar Row
150lbs x10 x 3
175lbs x10 x 3
lat pulldown
80lbs x 15
110lbs x 15
130lbs x 10
150lbs x 8
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.
mamaw sir! kelangan ko na talaga mag dagdag ng timbang para makasabay dito eh, tumirik ako nung GWO kakasabay sayo at kakaisip kung ilan yung pounds to kilos hahaha
mamaw sir! kelangan ko na talaga mag dagdag ng timbang para makasabay dito eh, tumirik ako nung GWO kakasabay sayo at kakaisip kung ilan yung pounds to kilos hahaha
hahaha.. parang masnapagod ako dun sa clean ba un? ung tinataas ung barbel sa balikat.. heheh :lol nde pa nga ako natuto eh.. di bale praktis lang. Pero pag magbubuhat tau dun dapat me scientific calcu tau hahaha mati muscles natin sa utak nastress eh...
- BACK SESSIONS -
...
WORKING SETS:
Conventional DL
275lbs x 6
310lbs x 4
350lbs x 4
360lbs x 3
375lbs x 2 425lbs....failed d pa kaya hahaha :arghh:
...
Then that 500lb pull on your 'latest personal records' was a typo... ?
- BACK SESSIONS -
...
WORKING SETS:
Conventional DL
275lbs x 6
310lbs x 4
350lbs x 4
360lbs x 3
375lbs x 2 425lbs....failed d pa kaya hahaha :arghh:
...
Then that 500lb pull on your 'latest personal records' was a typo... ?
Sprained pa yung lower back ni @Rob21 dahil dyan sa 500lbs na DL PR na yan at regular 400ish DL weekly. Matigas lang ulo nyan kaya pilit nagbubuhat ng 400+ kahit injured:sport:
- BACK SESSIONS -
...
WORKING SETS:
Conventional DL
275lbs x 6
310lbs x 4
350lbs x 4
360lbs x 3
375lbs x 2 425lbs....failed d pa kaya hahaha :arghh:
...
Then that 500lb pull on your 'latest personal records' was a typo... ?
Sprained pa yung lower back ni @Rob21 dahil dyan sa 500lbs na DL PR na yan at regular 400ish DL weekly. Matigas lang ulo nyan kaya pilit nagbubuhat ng 400+ kahit injured:sport:
kaya nga sir eh pero gusto ko ulit maiangat yang 500 na yan eh kaya inuunti unti.
pero everytime i try that 400lbs++ parang nahahati ung katawan ko tas talagang gumuguhit cya sa likod. sa tingin mo sir lay low ba muna ako sa heavy back WO? or push lang??
- BACK SESSIONS -
...
WORKING SETS:
Conventional DL
275lbs x 6
310lbs x 4
350lbs x 4
360lbs x 3
375lbs x 2 425lbs....failed d pa kaya hahaha :arghh:
...
Then that 500lb pull on your 'latest personal records' was a typo... ?
Sprained pa yung lower back ni @Rob21 dahil dyan sa 500lbs na DL PR na yan at regular 400ish DL weekly. Matigas lang ulo nyan kaya pilit nagbubuhat ng 400+ kahit injured:sport:
kaya nga sir eh pero gusto ko ulit maiangat yang 500 na yan eh kaya inuunti unti.
pero everytime i try that 400lbs++ parang nahahati ung katawan ko tas talagang gumuguhit cya sa likod. sa tingin mo sir lay low ba muna ako sa heavy back WO? or push lang??
ok lang naman kahit within 375-400lbs lang buhatin mo kasi nasa 75-80% yan ng max mo. Alternate mo every week kunyari ngayon week 75-80% next week 60% with higher rep range. hindi mo naman kelangan mag 450-500lbs every session baka mabalda ka na nyan. Ang Importante e mamaintain mo yung lakas mo at maging magaan sa pakiramdam mo yung mga dati mo ng ginagawa. Mas masarap ata yung 400lbs x10 reps kesa sa 500lbs x 1
kaya nga sir eh pero gusto ko ulit maiangat yang 500 na yan eh kaya inuunti unti.
pero everytime i try that 400lbs++ parang nahahati ung katawan ko tas talagang gumuguhit cya sa likod. sa tingin mo sir lay low ba muna ako sa heavy back WO? or push lang??
ok lang naman kahit within 375-400lbs lang buhatin mo kasi nasa 75-80% yan ng max mo. Alternate mo every week kunyari ngayon week 75-80% next week 60% with higher rep range. hindi mo naman kelangan mag 450-500lbs every session baka mabalda ka na nyan. Ang Importante e mamaintain mo yung lakas mo at maging magaan sa pakiramdam mo yung mga dati mo ng ginagawa. Mas masarap ata yung 400lbs x10 reps kesa sa 500lbs x 1
sabagay mas ok nga un.. mabigat na marami kaysa mabigat na isa lang...
salamat sir..Aug 6, 2014
Work out time: 6AM - 8AM
Brightest gym guada
- CHEST WORK -
stretching 10 mins
WARM UP SETS:
Flat BP
125lbs x 15
155lbs x 12
185lbs x 10
incline BP (machine)
150lbs x 15
180lbs x 12
200lbs x 10
230lbs x 10
decline BP (machine)
150lbs x 15
180lbs x 12
200lbs x 10
230lbs x 10
WORKING SETS:
Flat BP
205lbs x 6
225lbs x 5
245lbs x 5
275lbs x 3 - with spot
300lbs x 1 - nagshrugs ng matindi ung spotter
incline BP (machine)
250lbs x 5
280lbs x 3
300lbs x 4 - six plates.. nakamachine kasi hahaha
decline BP (machine)
250lbs x 6
280lbs x 5
300lbs x 3
SUPERSET:
DB flyes incline / flat
15lbs x 10 / 10
20lbs x 10 / 10
25lbs x 10 / 10
30lbs x 6 / 9
Comments
pero madami pa weak points.. kaya training lang.. :sport:
Duration 8:35-10:15am
Stretching 10 minutes
WARM UP
Squats
95lbs x15
125 lbs x12
155lbs x10
200lbs x8
Legpress
250lbs x 15 x 2
300lbs x 15 x 2
WORKING SET:
Squats
200lbs x8 x5 x5 x3
235lbs x5 x3 x3
Legpress
350lbs x15
400lbs x15
450lbs x10
490lbs x10 x 2
530lbs x10
630lbs x5
Abwork
plate push sit ups (2nd set tumirik na=( )
wtf
estudyante po ba kayo ni sir jettie? :^^ kaingits lungs hehehe
Duration 9:30 - 10:30
stretching 5 minutes
WARM UP:
Deadlift (conventional)
125lbs x 15
155lbs x 12
175lbs x 12
195lbs x 10
225lbs x 10
T bar Row
100lbs x10 x 3
WORKING SETS:
Deadlift (conventional)
255lbs x 8
275lbs x 7
295lbs x 5
325lbs x 3
355lbs x 2
T bar Row
150lbs x10 x 3
175lbs x10 x 3
lat pulldown
80lbs x 15
110lbs x 15
130lbs x 10
150lbs x 8
DB row
60lbs x 10
70lbs x 10
80lbs x 8
wide grip pull up
BW x4 x4 x4 x4 x2 x2 x1
dahunan gym
9:30 - 10:30
WARM UP:
FLAT BP
100lbs x20
130lbs x18
150lbs x15
180lbs x10
200lbs x10
DB INCLINE BP
45lbs x15 x 2
50lbs x15 x 2
WORKING SETS:
FLAT BP
200lbs x10
230lbs x6
250lbs x5
270lbs x3
200lbs x10
DB INCLINE BP
60lbs x8
70lbs x6
80lbs x4
90lbs x.5
db flyes
15lbs x10
20lbs x10
30lbs x10
40lbs x3
superset
dip / machine flyes
bw x10 / 70lbs x10
bw x10 / 80lbs x10
bw x10 / 90lbs x10
bw x8 / 110lbs x10
bw x10 / 120lbs x8
natutupad na ata predictions ko :sport:
hahaha.. parang masnapagod ako dun sa clean ba un? ung tinataas ung barbel sa balikat.. heheh :lol nde pa nga ako natuto eh.. di bale praktis lang. Pero pag magbubuhat tau dun dapat me scientific calcu tau hahaha mati muscles natin sa utak nastress eh...
Brightest gym guada
- BACK SESSIONS -
WARM UP SETS:
Conventional DL
125lbs x 12
175lbs x 10
225lbs x 10
Sumo DL
115lbs x 12
125lbs x 10
145lbs x 10
165lbs x 10
BB rows
125lbs x10
145lbs x8
165lbs x8
WORKING SETS:
Conventional DL
275lbs x 6
310lbs x 4
350lbs x 4
360lbs x 3
375lbs x 2
425lbs....failed d pa kaya hahaha :arghh:
Sumo DL
175lbs x 6
185lbs x 5
195lbs x 4
BB rows
175lbs x 6
185lbs x 4
195lbs x 3
Tbar rows:
50lbs x 2 x 20
75lbs x 2 x 20
100lbs x3 x 12
SUPERSET:
latpull close grip/ wide grip/ seated cable rows.
nde ko sure mga weights eh pero 5x15 ginawa ko.
Then that 500lb pull on your 'latest personal records' was a typo... ?
Sprained pa yung lower back ni @Rob21 dahil dyan sa 500lbs na DL PR na yan at regular 400ish DL weekly. Matigas lang ulo nyan kaya pilit nagbubuhat ng 400+ kahit injured:sport:
kaya nga sir eh pero gusto ko ulit maiangat yang 500 na yan eh kaya inuunti unti.
pero everytime i try that 400lbs++ parang nahahati ung katawan ko tas talagang gumuguhit cya sa likod. sa tingin mo sir lay low ba muna ako sa heavy back WO? or push lang??
ok lang naman kahit within 375-400lbs lang buhatin mo kasi nasa 75-80% yan ng max mo. Alternate mo every week kunyari ngayon week 75-80% next week 60% with higher rep range. hindi mo naman kelangan mag 450-500lbs every session baka mabalda ka na nyan. Ang Importante e mamaintain mo yung lakas mo at maging magaan sa pakiramdam mo yung mga dati mo ng ginagawa. Mas masarap ata yung 400lbs x10 reps kesa sa 500lbs x 1
sabagay mas ok nga un.. mabigat na marami kaysa mabigat na isa lang...
salamat sir..Aug 6, 2014
Work out time: 6AM - 8AM
Brightest gym guada
- CHEST WORK -
stretching 10 mins
WARM UP SETS:
Flat BP
125lbs x 15
155lbs x 12
185lbs x 10
incline BP (machine)
150lbs x 15
180lbs x 12
200lbs x 10
230lbs x 10
decline BP (machine)
150lbs x 15
180lbs x 12
200lbs x 10
230lbs x 10
WORKING SETS:
Flat BP
205lbs x 6
225lbs x 5
245lbs x 5
275lbs x 3 - with spot
300lbs x 1 - nagshrugs ng matindi ung spotter
incline BP (machine)
250lbs x 5
280lbs x 3
300lbs x 4 - six plates.. nakamachine kasi hahaha
decline BP (machine)
250lbs x 6
280lbs x 5
300lbs x 3
SUPERSET:
DB flyes incline / flat
15lbs x 10 / 10
20lbs x 10 / 10
25lbs x 10 / 10
30lbs x 6 / 9
peckdeck / dips(4sets)
??lbs x15 / BW x10
abwork 15mins
:yahoo:
-back sessions-
stretching 15mins
warm up:
CONVENTIONAL DLs:
125lbsx 15
145lbsx 12
165lbsx 12
185lbsx 10
BB ROWs:
75lbsx 20
95lbsx 20
115lbsx15
135lbsx10
working sets:
CONVENTIONAL DLs:
205lbsx 6
225lbsx 6
245lbsx 6
275lbsx 4
325lbsx 4
350lbsx 2
BBROWS:
155lbsx 6
175lbsx 4 x3
DBROWS:
50lbsx 8
60lbsx 8
70lbsx 4
80lbsx 2
90lbsx 1
superset:
LATPULL WIDE AND CLOSE
SEATED CABLE ROWS
8stacks for 4 sets
abwork 15 mins
08/14/14
-chest workout-
stretching 10mins
warm up:
FLAT BP
105lbsx 15
125lbsx 12
145lbsx 10
165lbsx 10
INCLINE BP (machine)
75lbsX 20
100lbsx18
130lbsx15
150lbsx10
DECLINE BP (machine)
75lbsX 20
100lbsx18
130lbsx15
150lbsx10
working sets:
FLAT BP
185lbsx 6
205lbsx 8
225lbsx 4
245lbsx 4
265lbsx 1
INCLINE BP (machine)
170lbsX 10
190lbsx 10
220lbsx 8
230lbsx 8
260lbsx 4
300lbsx 4
DECLINE BP (machine)
190lbsx 10
220lbsx 8
230lbsx 8
260lbsx 4
300lbsx 4
DB PRESS (flat)
50lbsx 10
60lbsx 6
70lbsx 6
DB PRESS (incline)
50lbsx 10
60lbsx 6
70lbsx 6
superset:
seated flyes / dips (4sets)
db flyes flat/incline (4sets)
abwork 10mins