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  • iSamsonJeffiSamsonJeff Posts: 764
    rtravino29 wrote:
    pucha! lapad na brah! are you on a cut na ?

    long cut brah.
    tipong dahan dahan para di masyadong biglaan ung pag cut sa lahat. baka madamay ung kaunti kong muscle e. haha
  • iSamsonJeffiSamsonJeff Posts: 764
    July 30 [size=x-small](another gym around YMCA)[/size]

    Pull ups / Dips
    Bdwt x 10 / x 12
    Bdwt x 8 / x 12

    Flat BB BP [size=x-small](bar weight excluded, not heavy as oly but looks oly. idk)[/size]
    bar x 15
    40kg x 12
    40kg x 12
    60kg x 7
    60kg x 9
    60kg x 7
    40kg x 12

    Incline HS BP
    90 x 12
    160 x 12
    200 x 8
    200 x 8

    Cable X-over
    40's x 15
    60's x 12
    60's x 12

    Decline BB BP[size=x-small] (Oly bar atlast)[/size]
    135 x 12
    135 x 12
    135 x 12

    Flat Flyes
    25 x 12
    25 x 12
    25 x 12

    Tricep workout :)


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    July 31 [size=x-small](bodyworx)[/size]

    Lat pulldown (underhand)
    80 x 16
    80 x 16
    100 x 10
    80 x 10
    80 x 10

    Lat Pulldown (overhand)
    80 x 12
    80 x 12
    100 x 10
    100 x 10

    BB row
    100 x 12
    100 x 12
    140 x 10
    160 x 8
    140 x 10
    140 x 10

    Cable row
    80 x 12
    80 x 12
    100 x 10

    2-hand DB Row
    25's x 10
    25's x 10
    *2sec pause

    1hand DB Row
    40 x 10
    50 x 10

    Face Pull / Straight Arm lat pulldown
    70 x 12 / 70 x 12
    80 x 12 / 80 x 12
    80 x 12 / 80 x 12

    Biceps curlssss


    -DONE
  • rtravino29rtravino29 Posts: 1,549
    brah pwede ka sa sat? 8 or 9 AM start time? sa power arms ulet
  • iSamsonJeffiSamsonJeff Posts: 764
    rtravino29 wrote:
    brah pwede ka sa sat? 8 or 9 AM start time? sa power arms ulet
    may pasok ako e. monday pwede. tutal midterms naman namin hehe
  • iSamsonJeffiSamsonJeff Posts: 764
    August 1 [size=x-small](bodyworx)[/size]

    Pull ups
    Bdwt x 12
    Bdwt x 10

    Seated BB Press
    60 x 15
    60 x 15
    80 x 12
    80 x 12
    100 x 10
    100 x 8

    Seated DB Press
    30's x 12
    35's x 12
    35's x 12
    35's x 12

    Front Raise
    10's x 12
    10's x 12
    10's x 12
    10's x 12

    Side Lateral
    15's x 12
    10's x 16
    10's x 16

    Cable side lateral 1hand
    10 x 15
    10 x 15

    Rear Delt Raise
    15's x 12
    15's x 12
    10's x 15

    Cable Rear delt raise
    10 x 15
    10 x 15

    Face Pull
    70 x 12
    70 x 12

    Shrugs
    80 x 12
    80 x 12
    80 x 12

    Tricep work and Calf raise

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 4 [size=x-small](Bodyworx)[/size]

    Pull ups
    Bdwt x 10
    Bdwt x 8

    Cable X-over
    40's x 15
    40's x 15
    40's x 15
    50's x 12

    Flat BB BP[size=x-small] (included bar weight 20)[/size]
    90 x 12
    140 x 12
    160 x 10
    190 x 5
    190 x 6
    210 x 2 PR (:sport:)
    190 x 6
    140 x 10
    [size=x-small]*first time to weigh the bar here. it surprised me that I lifted 210 :)[/size]

    Incline BB BP [size=x-small](exluded bar weight)[/size]
    70 x 15
    120 x 12
    140 x 10
    140 x 10
    120 x 8

    Decline BB BP (excluded bar weight)
    130 x 10
    130 x 10
    130 x 10
    130 x 10

    Assisted Machine Dips
    135 x 12
    135 x 12

    Triceps work
    calf raises


    *just included the bar weight today @ Flat BB BP, to see my result using Platinum PRE :)
    -DONE
  • Big DawgBig Dawg Posts: 645
    Curious why you or anyone would ever "exclude" the bar weight if they do in fact know the weight of the bar? I see this alot in Philippines . Example, I may be doing barbell rows with 300 lbs using an Olympic bar, but someone will stop and look and say "Wow rows with 255!".lol I hear that all the time on benches, rows, deads, etc. I mean, the bar IS part of the weight being lifted - not like it is anti-gravity haha. Most countries in the world it is automatic to include the bar weight - don't know why it is different here.
  • iSamsonJeffiSamsonJeff Posts: 764
    @Big Dawg - my reason is that I workout in different gyms and some of those gyms doesn't have Olympic bars. Some "kanto/bakal" gym usually uses the thinner bar which sometimes weigh 20-30lbs depending on their length and girth.
    But when I go in a gym which has Oly bars, I always include the bar weight :)
  • iSamsonJeffiSamsonJeff Posts: 764
    August 5 [size=x-small](Get Ripped Gym)[/size]

    Pull Ups/ Dips
    Bwdt x 10 / x 12

    Lat pulldown (overhand)
    80 x 15
    90 x 12
    100 x 10
    100 x 10

    Lat pulldown (underhand)
    80 x 12
    100 x 10
    100 x 10
    100 x 10

    Rev. Peck deck / Face pull
    50 x 12 / 70 x 12
    50 x 12 / 80 x 12
    50 x 12 / 80 x 12

    Cable row
    80 x 12
    100 x 12
    100 x 12

    Biceps and Abwork :)

    -DONE

    *ito ung gym na may squat rack, pero walang bar na pang squat rack wtf !
  • iSamsonJeffiSamsonJeff Posts: 764
    August 6[size=x-small] (Bodyworx)[/size]

    Pull Ups/ Dips
    Bdwt x 8/ x12

    Standing DB Press
    25's x 15
    30's x 15
    40's x 12
    45's x 8
    50's x 7
    30's x 12 x 3sets

    Front Raise
    10's x 15 x 3

    Side laterals
    10's x 16 x 4

    Rear Delt raise
    10's x 16 x 2
    15's x 16 x 2

    Shrugs (back) 3sec pause / (front)
    110 x 12 / x 12
    110 x 12 / x 12
    110 x 12 / x 12

    Forearms workout


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 8 [size=x-small](Bodyworx)[/size]

    Pull Ups/ Dips
    Bdwt x 8/ x 12
    Bdwt x 8/ x 12

    Incline DB Flyes
    25's x 12
    30's x 12
    35's x 10

    Decline BB BP
    100 x 15
    120 x 12
    140 x 12
    160 x 10

    Incline DB BP
    50's x 12
    60's x 10
    70's x 8
    70's x 5

    Flat BB BP
    100 x 12
    120 x 12
    150 x 8
    150 x 6

    Cable X-Over
    40's x 12
    50's x 12
    50's x 12


    Skull Crushers / CGBP
    40 x 12 / x 12
    60 x 8 / x 8
    60 x 8 / x 8

    Tricep Pressdown
    60 x 12
    80 x 12
    100 x 12
    120 x 10

    Rope Pushdown
    50 x 12
    50 x 12
    60 x 12

    DB Kickback
    15's x 16
    15's x 16
    20's x 12

    Little Abwork :)


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 10 [size=x-small](Bodyworx)[/size]

    BB Row
    70 x 15
    70 x 15
    120 x 12
    120 x 12
    140 x 10

    Lat pulldown (overhand)
    70 x 15
    90 x 12
    110 x 8
    110 x 8

    Lat pulldown (underhand)
    70 x 12
    70 x 12
    90 x 12
    90 x 12

    Cable row
    90 x 8
    90 x 8
    90 x 10

    DB Row
    40 x 12
    50 x 10
    50 x 10

    Face Pull
    70 x 15
    70 x 15
    70 x 15


    DB Curl
    10's x 16
    15's x 14
    20's x 12

    BB Drag curl / BB Curl
    40 x 12 / 40 x 6
    40 x 12 / 40 x 6
    40 x 12 / 40 x 6

    Hammer Curl
    20's x 12
    30's x 8
    30's x 10
    30's x 10


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 12 [size=x-small](bodyworx)[/size]

    Incline BB BP
    100 x 15
    100 x 15
    120 x 10
    120 x 10

    Flat BB BP
    100 x 15
    120 x 12
    120 x 12
    140 x 10

    BB Shoulder Press
    50 x 15
    70 x 12
    90 x 10
    90 x 8

    HS Shoulder Press
    70 x 10
    90 x 8
    90 x 8

    Side Laterals
    10's x 16 x 4sets

    Rear Delt Laterals
    10's x 16 x 4sets

    Tricep Pushdown / DB Curls
    3sets / 3sets

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 17 (Bodyworx)

    Incline BB BP
    70 x 16
    100 x 12
    120 x 10
    150 x 6
    150 x 6 , 100 x 10 (dropset)

    Incline DB Flyes
    25's x 12
    30's x 10
    35's x 10

    Flat BB BP
    100 x 12
    150 x 8
    150 x 8
    170 x 4
    150 x 8

    Decline BB BP
    100 x 15
    140 x 12
    [size=x-small]*stopped due to left shoulder discomfort, train smart :)[/size]

    Assisted Dips
    140 x 12 x 3sets


    Seated EZ bar Tricep Extension
    30 x 12
    40 x 12
    50 x 8

    Vbar Tricep Pushdown
    50 x 16/ 100 x 8/ 50 x 16 = 1 set, did 3sets

    Rope Pressdown
    40 x 15/8
    50 x 12/8
    60 x 10/6

    Rope Extension
    80 x 10
    60 x 12


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 18 [size=x-small](Bodyworx)[/size]

    Pull ups/Dips
    Bdwt x 8 / x 12
    Bdwt x 8 / x 12

    Lat pulldown (overhand)
    90 x 12
    100 x 10
    110 x 7
    110 x 8

    Lat pulldown (underhand)
    90 x 12
    90 x 12
    90 x 10
    100 x 8

    BB Row
    100 x 12
    120 x 10
    150 x 8
    150 x 8

    DB Row
    40 x 12
    60 x 8
    60 x 8

    Tbar Row
    75 x 12
    100 x 12
    125 x 10

    Straight arm Lat Pull
    70 x 12
    80 x 10
    80 x 10

    DB Curl
    10's x 20
    15's x 16
    25's x 12
    25's x 10

    BB Drag curl
    50 x 12
    50 x 12
    50 x 12

    Concentration Curl [size=x-small](minimal rest)[/size]
    15 x 10
    15 x 8
    15 x 8

    -DONE
    *parang wala pa rin ung drive ko sa pagbuhat. parang tamad na tamad ako , walang gana :banghead: :duh:
  • iSamsonJeffiSamsonJeff Posts: 764
    August 19 [size=x-small](Bodyworx)[/size]

    Standing DB Press
    10's x 20
    30's x 12
    40's x 12
    50's x 6
    50's x 6, 20's x 20 (dropset)

    HS Incline BP
    100 x 14
    150 x 12
    190 x 10
    230 x 8

    Cable X-over
    40's x 12
    50's x 12
    50's x 12

    Side laterals
    10's x 15
    15's x 12
    15's x 12
    15's x 12

    Rear Delt raise
    15's x 15
    15's x 15
    15's x 15
    20's x 12

    Face Pull
    70 x 15
    80 x 12
    80 x 12

    Shrugs (back) 3sec pause
    90 x 12
    90 x 12
    90 x 12

    Forearms workout
    Calves work

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 21 [size=x-small](Bodymetrics Gym, beside SM Manila)[/size]

    LegPress
    90 x 16
    190 x 20
    260 x 12
    290 x 8

    Pull Ups/ Dips
    Bdwt x 10/ x 12

    LegPress
    190 x 16
    260 x 12
    320 x 7
    320 x 8

    Squat
    70 x 12
    120 x 10
    160 x 8
    160 x 10

    Hack Squat
    40 x 12
    80 x 10
    120 x 8
    120 x 8
    80 x 15

    LegPress / Standing Calf raises
    260 x 12 / ??? x 15
    260 x 12 / ??? x 15
    260 x 12 / ??? x 15

    DB curl
    15's x 16
    20's x 12
    25's x 10
    30's x 6
    30's x 7
    35's x 5

    Concentration Curl
    15 x 12
    15 x 12
    20 x 10

    My weird Bicep wo :)

    Reverse BB curl / Standing Calf raise
    20 x 12 / ??? x 15
    30 x 12 / ??? x 15
    30 x 12 / ??? x 15


    *did a lot of Leg presses because there's no leg curl and leg extension
    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 22 [size=x-small](Bodyworx)[/size]

    Svend Press
    3sets x 12

    Incline DB Flyes
    20's x 12
    30's x 12
    40's x 10

    Incline DB BP
    40's x 12
    50's x 12
    60's x 12
    70's x 8
    70's x 10 PR! :sport:

    Flat BB BP
    100 x 16
    140 x 12
    180 x 8
    200 x 5
    180 x 6
    180 x 8

    CGBP
    100 x 12
    120 x 8
    120 x 8

    Cable Xover
    40's x 12
    50's x 12
    60's x 10

    Assisted Dips
    110 x 12
    160 x 8
    160 x 8

    Standing EZ bar Tricep Extension
    20 x 15
    40 x 12
    50 x 8
    50 x 8

    Vbar Tricep Pushdown
    50 x 16/ 100 x 8/ 50 x 16 = 1 set, did 3sets

    DB kickback
    10's x 12
    20's x 12
    25's x 10

    Rope Pressdown
    50 x 12
    70 x 12
    80 x 10
    80 x 10

    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 25[size=x-small] (Project Arms - Groupworkout)[/size]

    Pull ups
    Bdwt x 10
    Bdwt x 10
    https://www.youtube.com/watch?v=

    Deadlift :sport:
    135 x 12
    225 x 5
    225 x 5
    265 x 4
    325 x 2 PR !!!
    [size=x-small]*feels like I can lift more but decided to stop[/size]

    Lat Pulldown (overhand)
    90 x 12
    100 x 12
    110 x 10
    120 x 6

    High to Low Iso Row (1hand)
    50 x 10
    50 x 10
    55 x 10

    Machine Row (overhand/parallel/underhand) Tri set
    70 x 10 / 10 / 10
    70 x 10 / 10 / 8
    70 x 10 / 10 / 8

    Lying DB Row
    25's x 12
    40's x 8
    40's x 10


    Bicep workouts
    then picture picture lol


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    I just want to share my back progress
    Medyo nag stall na kasi ung progress ko kaya mino-motivate ko sarili ko.

    May 2013 - August 25 2014

    10654096_4774110566277_229729215_n.jpg?oh=0cb70565ff19388453b913e67552d1e0&oe=53FEBC87&__gda__=1409200867_64a117bce971f33f313c6cd6d4ca7db9
  • dimzon03dimzon03 Posts: 1,552
    ^nice progress
    GJ para edad mocheers
  • rtravino29rtravino29 Posts: 1,549
    kilala ko kaninong kamay yan hahah!
  • iSamsonJeffiSamsonJeff Posts: 764
    August 27 [size=x-small](Bodyworx)[/size]

    Underhand Pullups
    Bdwt x 10
    Bdwt x 10
    Bdwt x 8
    [size=x-small]*na compromise ata strength ko dahil dito :duh:[/size]

    Incline BB BP
    70 x 20
    120 x 15
    140 x 10
    160 x 6
    160 x 6
    [size=x-small]*should be 6 sets :duh:[/size]

    Seated DB Press
    40's x 15
    50's x 7
    50's x 7
    60's x 4

    Chest supported DB Row / Behind the neck Standing Shoulder Press
    35's x 15 / 70 x 15
    40's x 12 / 90 x 12
    45's x 8 / 100 x 8

    Front Raise
    10's x 15 x 2sets
    15's x 12 x 2sets

    Side Laterals
    15's x 15 x 3sets
    20's x 10 x 2sets

    Rear Delt Laterals
    15's x 15 x 2sets
    20's x 12 x 3sets

    Shrugs
    120 x 12 x 3sets [size=x-small]*3sec hold[/size]
    120 x 20 x 2sets


    mini tricep workout


    -DONE
  • badass_vinchbadass_vinch Posts: 4,471
    Jeff, sa back WO mo gawin yung 10x10 pullups.
  • Big DawgBig Dawg Posts: 645
    iSamsonJeff wrote:
    I just want to share my back progress
    Medyo nag stall na kasi ung progress ko kaya mino-motivate ko sarili ko.

    May 2013 - August 25 2014

    10654096_4774110566277_229729215_n.jpg?oh=0cb70565ff19388453b913e67552d1e0&oe=53FEBC87&__gda__=1409200867_64a117bce971f33f313c6cd6d4ca7db9

    Dats what I'm talkin' about! Looks like 2 different guys - awesome progress bro!
  • JettieJettie Posts: 3,763
    yun pala un...kanino nga kaya un? haha
  • iSamsonJeffiSamsonJeff Posts: 764
    @badass_vinch - yep :) sinubukan ko lang. tutal push workout naman ako .
    magang maga ung shoulder ko . para akong NFL player ! haha astig

    @Big Dawg - thanks a lot , i need that sir :) :sport:

    @rtravino29 - di nga halata kaninong kamay yan e, diba @jettie ? hahaha
    next time sama kana GWO
  • iSamsonJeffiSamsonJeff Posts: 764
    August 29 [size=x-small](Manila Fitness)[/size]

    Pull ups / Dips
    Bdwt x 10 / x 8

    Squats
    85 x 25
    85 x 25
    95 x 25
    105 x 23
    115 x 22
    165 x 5
    185 x 5
    205 x 5
    215 x 5 PR !!:sport:

    LegPress
    150 x 12
    200 x 12
    250 x 12
    300 x 10
    350 x 10
    400 x 10
    440 x 8 PR Again!!! :sport:

    Leg Extension
    40 x 12
    60 x 12
    80 x 12
    100 x 8
    80 x 12

    Calf Raises @ LP / LegPress (highreps)
    100 x 50 / x 20
    150 x 50 / x 20
    200 x 50
    200 x 50

    DB Curl
    10's x 12
    20's x 12
    25's x 10
    30's x 10

    DB Hammer Curl
    20's x 12
    25's x 12
    30's x 10

    Weird Bicep WO :)
    3sets

    Hammer curl bar
    bar x 25
    bar x 25


    -DONE
  • iSamsonJeffiSamsonJeff Posts: 764
    August 30 (Bodyworx)

    Incline BB BP
    70 x 20
    120 x 12
    140 x 10
    170 x 7
    170 x 7

    Incline DB Flyes
    30's x 12
    40's x 10
    45's x 10

    Flat BB BP
    120 x 12
    170 x 8
    170 x 8
    190 x 4 [size=x-small](spotted @ 4th rep)[/size]
    170 x 7

    Decline BB BP
    120 x 12
    170 x 8
    170 x 8

    Svend Press / Reverse DB Crossover
    10 x 12 / 15's x 12
    10 x 12 / 10's x 12
    10 x 12 / 15's x 12


    Skullcrusher to CGBP
    40 x 16 / 40 x 5
    60 x 12 / 60 x 5
    60 x 10 / 60 x 5

    EZ Bar Tricep Extension
    40 x 12
    60 x 10
    60 x 10

    Vbar Tricep Pressdown
    *

    Rope Pressdown
    50 x 12
    60 x 12
    60 x 12

    DB kickback
    20 x 12
    25 x 12


    -DONE
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