Problem ko rin BP ko, napako ako sa 140 - 160 lbs. ( depende sa mood).
advice sakin ni jettie, for me to get strong on BP, I need to get my back strong as well ( Lats, specifically) . Also based sa mga napapanood ko sa youtube. Triceps din.
But since we don't have any idea about your form( your strength leaking, flared elbows etc), I would suggest doing some form check here as well as try searching some video on YT about Proper Form on BP .
body stats:
sitting around 155-158lbs (with some belly fat)
5'3
lifting stats: (all using LBS plates, no spotter)
SQUATS 145 x 6 x 3 sets
BP 125 x 5-8 x 3 sets
DL 245 x 4-6 x 3 sets
MP 85 x 5 x 3sets
Leg press 380 x 5-8 x 3sets
Standing calf raise machine (plate load)
400lbs plates
1st set: 700+x8 (sumakay yung dalawang kaibgan ko, 162 yung isa, yung isa around 150)
2nd set: 560x10-12
3rd set: 560x10-12wo chest last monday
flat bp (bar weight not included, maliit kasi yung bar hindi OB)
120x8
130x6
130x6
incline db
50 each x 8
55x5
50x6
dips
1st set BW x 14
2nd with chain and 10lb plate x 10
3rd with chain and 10lb plate x 10
db flyes
20eachx10
20x9
20x8
cable crossover
40x10
30x12
30x12
i think na-hyperextend ko yung wrist ko kaya till now masakit. masakit siya pag tinutukod. baka may naka exp na sainyo. feel ko mali hand placement. pero during the whole workout di naman sumakit. nung gabi nalang nung tinry ko
Comments
Problem ko rin BP ko, napako ako sa 140 - 160 lbs. ( depende sa mood).
advice sakin ni jettie, for me to get strong on BP, I need to get my back strong as well ( Lats, specifically) . Also based sa mga napapanood ko sa youtube. Triceps din.
But since we don't have any idea about your form( your strength leaking, flared elbows etc), I would suggest doing some form check here as well as try searching some video on YT about Proper Form on BP .
body stats:
sitting around 155-158lbs (with some belly fat)
5'3
lifting stats: (all using LBS plates, no spotter)
SQUATS 145 x 6 x 3 sets
BP 125 x 5-8 x 3 sets
DL 245 x 4-6 x 3 sets
MP 85 x 5 x 3sets
Leg press 380 x 5-8 x 3sets
planning to cut this feb or last week of january.
need advice sa chest bc sobrang lagging na siya.
puro fats nga ata to sir haha pero update ako pic asap.
UPDATE. nagrestock ako ng supplements at papicture kay idol!
1,600 pm7
1150 dymatize
600 fishoil
Tungkol sa lagging mo kamo bro, not expert pero push up na iba iba variation at mas maraning reps mas ok good luck bro
Legs (bar weight not included, maliit kasi yung bar hindi OB)
Squat
WU 50x10
130x7
140x6 (w/ spot alalay lang, wala halos tulong)
140x6 (w/ spot alalay lang, wala halos tulong)
Leg press
380x8
400x6
400x6
Leg extension plate loading
100x12
100x11
100x11
Lying leg curl (flat)
75x10
75x8
75x8
Standing calf raise machine (plate load)
400lbs plates
1st set: 700+x8 (sumakay yung dalawang kaibgan ko, 162 yung isa, yung isa around 150)
2nd set: 560x10-12
3rd set: 560x10-12wo chest last monday
flat bp (bar weight not included, maliit kasi yung bar hindi OB)
120x8
130x6
130x6
incline db
50 each x 8
55x5
50x6
dips
1st set BW x 14
2nd with chain and 10lb plate x 10
3rd with chain and 10lb plate x 10
db flyes
20eachx10
20x9
20x8
cable crossover
40x10
30x12
30x12
i think na-hyperextend ko yung wrist ko kaya till now masakit. masakit siya pag tinutukod. baka may naka exp na sainyo. feel ko mali hand placement. pero during the whole workout di naman sumakit. nung gabi nalang nung tinry ko
Pullups BW x9, x6, x4, x 3
DL 245 x 5 | 3 sets
Tbar plate load machine 100x8-10 | 3 sets
cable row 110x9 | 3 sets
reverse grip lat pull 110x 8-10 | 2 sets
kabilang kamay ko na din may masakit. specifically metacarpal ng thumb. after during my reverse grip lat pull ko sumakit. malas naman.
note:nag straps na ko sa lahat ng lifts na yan kasi takot ako masakit pa yung wrist ko sa right
planning magshoulder mamaya sana kaya magheavy, kapa nalang.