Jomski Aesthetic Journey

13

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  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]August 3, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press
    Set 1: 6 x 90 Lbs
    Set 2: 6 x 90 Lbs
    Set 3: 5 x 90 Lbs

    Rows (One Hand Dumbell Row).
    Set 1: 8 x 55 Lbs 
    Set 2: 8 x 55 Lbs
    Set 3: 6 x 60 Lbs

    Inclide Dumbell Press
    Set 1: 8 x 55 Lbs (per hand)
    Set 2: 8 x 55 Lbs (per hand)
    Set 3: 7 x 55 Lbs (per hand)

    Chin Up (Neutral Grip)
    Set 1: 5 x BW 
    Set 2: 4 x BW
    Set 3: 4 x BW

    Lateral Raises
    Set 1: 9 x 25 Lbs  
    Set 2: 10 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 12 x 100 Lbs
    Set 2: 12 x 100 Lbs

    Dumbbell Bicep Curls
    Set 1: 7 x 25 Lbs
    Set 2: 6 x 25 Lbs

    Food for the day (plus a serving of protein shake) Approximately 1200 cals:
    foodie.jpg

    And progress pict (excuse the bad lighting and low-res):

    august20form20check.jpg

    Chest is coming out nicely, lumubog ng konti yung tyan pero may love handles pa rin (wahehe)
  • jomskijomski Posts: 163
    [size=large][size=small]August 4, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift
    Set 1: 8 x 165 Lbs
    Set 2: 8 x 165 Lbs
    Set 3: 8 x 165 Lbs

    Leg Press
    Set 1: 12 x 270 Lbs
    Set 2: 12 x 270 Lbs
    Set 3: 12 x 270 Lbs

    Seated Leg Curls
    Set 1: 10 x 80 Lbs
    Set 2: 10 x 80 Lbs
    Set 3: 9 x 80 Lbs

    Standing Calf Raise
    Set 1: 8 x 190 lbs
    Set 2: 8 x 190 lbs
    Set 3: 8 x 190 lbs
    Set 4: 8 x 190 lbs

    Abs
    Leg Raises: 3 Sets x 15 Reps
    Weighted Crunches: 2 Sets x 10 x 35 Lbs
    Plank: 1 min
  • scorchedscorched Posts: 253
    GJ @jomski! Anu palang height mo at macros na basis mo bro?
  • jomskijomski Posts: 163
    scorched wrote:
    GJ @jomski! Anu palang height mo at macros na basis mo bro?

    5"8' bro.

    Macros:
    150 grams Protein.
    50 grams Fat.
    115 Carbs.

    I based it from this guide: http://www.acaloriecounter.com/weight-loss.php
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]August 5, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Chin Up (Neutral Grip)
    Set 1: 6 x Bodyweight
    Set 2: 6 x Bodyweight
    Set 3: 5 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 40 Lbs
    Set 2: 8 x 40 Lbs
    Set 3: 7 x 40 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 110 Lbs
    Set 2: 10 x 110 Lbs
    Set 3: 10 x 110 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 110 Lbs (55 Lbs per hand)
    Set 2: 8 x 110 Lbs (55 Lbs per hand)
    Set 3: 7 x 110 Lbs (55 Lbs per hand) 

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    (From here on, ayaw ng gawin ng katawan ko yung gusto kong mangyari. The spirit was willing but the body was weak)

    Bicep Curls - EZ Bar  (Wide Grip)
    Set 1: 10 x 25 Lbs
    Set 2: 8 x 25 Lbs (Sablay na sa form)

    Skullcrushers - EZ Bar
    Set 1: 10 x 20 Lbs 
    Set 2: 6 x 20 Lbs (wala na as in failure na)

    All in all not bad, ganun talaga when on a deficit
  • jomskijomski Posts: 163
    [size=large][size=small]August 8, 2015[/size][/size]

    [size=large]Lower Body B[/size]

    Squats 
    Set 1: 8 x 145 Lbs 
    Set 2: 7 x 145 Lbs
    Set 3: 6 x 145 Lbs


    Dumbbell Split Squats
    Set 1: 10 x 55 Lbs (per Hand)
    Set 2: 10 x 55 Lbs (per Hand)
    Set 3: 10 x 55 Lbs (per Hand)


    Seated Leg Curls
    Set 1: 12 x 80 Lbs 
    Set 2: 12 x 80 Lbs
    Set 3: 12 x 80 Lbs

    Seated Calf Raise
    Set 1: 12 x 320 Lbs
    Set 2: 12 x 320 Lbs
    Set 3: 12 x 320 Lbs
    Set 4: 12 x 320 Lbs

    Abs
    Leg Raises: 2 Sets x 20 Reps 
    Plank: 1 min
    V-Hold: 30 seconds
    Crunches 2x10
  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]August 10, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press
    Set 1: 7 x 90 Lbs
    Set 2: 7 x 90 Lbs
    Set 3: 8 x 90 Lbs <---- Spotted last 2 reps

    Rows (One Hand Dumbell Row).
    Set 1: 8 x 60 Lbs 
    Set 2: 8 x 60 Lbs
    Set 3: 8 x 60 Lbs

    Inclide Dumbell Press
    Set 1: 8 x 55 Lbs (per hand)
    Set 2: 8 x 55 Lbs (per hand)
    Set 3: 7 x 55 Lbs (per hand)

    Chin Up (Neutral Grip)
    Set 1: 6 x BW 
    Set 2: 5 x BW
    Set 3: 4 x BW

    Lateral Raises
    Set 1: 8 x 25 Lbs  
    Set 2: 8 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 12 x 100 Lbs
    Set 2: 11 x 100 Lbs

    Dumbbell Bicep Curls
    Set 1: 12 x 25 Lbs
    Set 2: 9 x 25 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]August 11, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift
    Set 1: 8 x 170 Lbs
    Set 2: 8 x 170 Lbs
    Set 3: 8 x 170 Lbs

    Leg Press
    Set 1: 12 x 270 Lbs
    Set 2: 12 x 270 Lbs
    Set 3: 12 x 270 Lbs

    Seated Leg Curls
    Set 1: 10 x 85 Lbs
    Set 2: 10 x 85 Lbs
    Set 3: 10 x 85 Lbs

    Standing Calf Raise
    Set 1: 8 x 200 lbs
    Set 2: 8 x 200 lbs
    Set 3: 8 x 200 lbs
    Set 4: 8 x 200 lbs

    Abs
    Leg Raises: 3 Sets x 15 Reps
    Weighted Crunches: 3 Sets x 10 x 15 Lbs
    Plank: 30 min
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]August 13, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Chin Up (Neutral Grip)
    Set 1: 6 x Bodyweight
    Set 2: 6 x Bodyweight
    Set 3: 6 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 45 Lbs
    Set 2: 8 x 45 Lbs
    Set 3: 7 x 45 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 110 Lbs
    Set 2: 10 x 110 Lbs
    Set 3: 10 x 110 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 110 Lbs (55 Lbs per hand)
    Set 2: 10 x 110 Lbs (55 Lbs per hand)
    Set 3: 9 x 110 Lbs (55 Lbs per hand) 

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    Bicep Curls - EZ Bar  (Wide Grip)
    Set 1: 12 x 25 Lbs
    Set 2: 10 x 25 Lbs

    Skullcrushers - EZ Bar
    Set 1: 12 x 20 Lbs 
    Set 2: 12 x 20 Lbs

    And for food (plus kalahating kalderong kagulayan):
    August-13-2015.png

    Mga bossing? meron akong nararamdaman na masakit sa left shoulder, halos sa may shoulder blade na, di ko alam parang sa may joints mismo.. pinakamasakit sya sa dumbell bench press.. kapag nakaipit yung shoulder blade ko sa likod (laying on the bench) wala syang sakit, pero kapag hindi maayos, half way pa lang ng pag-angat ng dumbell sumasakit na sya and nanginginig yung buong kaliwang braso ko.. Dito yung pain (red circle):

    shoulder%20pain.png

    May mali ba sa form ko in any of my pressing exercises? Or mawawala din to? Kelangan ba ng deload?
  • pmarzopmarzo Posts: 43
    ano yung parang beans dito?

    foodie.jpg
  • jomskijomski Posts: 163
    pmarzo wrote:
    ano yung parang beans dito?

    Lentils, kapamilya ng mongo, beans, peas etc.
  • jomskijomski Posts: 163
    [size=large][size=small]August 14, 2015[/size][/size]

    [size=large]Lower Body B[/size]

    Squats 
    Set 1: 7 x 150 Lbs 
    Set 2: 7 x 145 Lbs
    Set 3: 6 x 145 Lbs


    Dumbbell Split Squats
    Set 1: 10 x 60 Lbs (per Hand)
    Set 2: 10 x 60 Lbs (per Hand)
    Set 3: 10 x 60 Lbs (per Hand)


    Seated Leg Curls
    Set 1: 12 x 85 Lbs 
    Set 2: 9 x 85 Lbs
    Set 3: 8 x 85 Lbs

    Seated Calf Raise
    Set 1: 12 x 320 Lbs
    Set 2: 12 x 320 Lbs
    Set 3: 12 x 320 Lbs
    Set 4: 12 x 320 Lbs

    Abs
    Ab Circuit
    Plank: 45 seconds
  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]August 17, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press
    Set 1: 8 x 90 Lbs
    Set 2: 7 x 90 Lbs
    Set 3: 8 x 90 Lbs 

    Rows (Chest Supported Dumbell Row) 
    Set 1: 8 x 100 Lbs (50 per hand)
    Set 2: 8 x 90 Lbs (45 per hand)
    Set 3: 8 x 90 Lbs (45 per hand)

    Inclide Dumbell Press
    Set 1: 10 x 55 Lbs (per hand)
    Set 2: 7 x 55 Lbs (per hand)
    Set 3: 10 x 55 Lbs (per hand) <---- Spotted last 3 reps

    Pull Up
    Set 1: 4 x BW 
    Set 2: 4 x BW
    Set 3: 4 x BW

    Lateral Raises
    Set 1: 10 x 25 Lbs  
    Set 2: 10 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 14 x 100 Lbs
    Set 2: 11 x 100 Lbs

    Dumbbell Bicep Curls
    Set 1: 12 x 25 Lbs
    Set 2: 10 x 25 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]August 18, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift
    Set 1: 8 x 175 Lbs
    Set 2: 8 x 175 Lbs
    Set 3: 8 x 175 Lbs

    Leg Press
    Set 1: 12 x 280 Lbs
    Set 2: 12 x 280 Lbs
    Set 3: 12 x 280 Lbs

    Seated Leg Curls
    Set 1: 10 x 85 Lbs
    Set 2: 8 x 90 Lbs
    Set 3: 7 x 90 Lbs

    Standing Calf Raise
    Set 1: 8 x 200 lbs
    Set 2: 8 x 200 lbs
    Set 3: 8 x 200 lbs
    Set 4: 7 x 200 lbs

    Abs
    Ab Circuit
    Plank: 1 min
  • AestecniquesAestecniques Posts: 487
    jomski wrote:
    [size=large][size=small][size=medium][size=small]August 13, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Chin Up (Neutral Grip)
    Set 1: 6 x Bodyweight
    Set 2: 6 x Bodyweight
    Set 3: 6 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 45 Lbs
    Set 2: 8 x 45 Lbs
    Set 3: 7 x 45 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 110 Lbs
    Set 2: 10 x 110 Lbs
    Set 3: 10 x 110 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 110 Lbs (55 Lbs per hand)
    Set 2: 10 x 110 Lbs (55 Lbs per hand)
    Set 3: 9 x 110 Lbs (55 Lbs per hand) 

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    Bicep Curls - EZ Bar  (Wide Grip)
    Set 1: 12 x 25 Lbs
    Set 2: 10 x 25 Lbs

    Skullcrushers - EZ Bar
    Set 1: 12 x 20 Lbs 
    Set 2: 12 x 20 Lbs

    And for food (plus kalahating kalderong kagulayan):
    August-13-2015.png

    Mga bossing? meron akong nararamdaman na masakit sa left shoulder, halos sa may shoulder blade na, di ko alam parang sa may joints mismo.. pinakamasakit sya sa dumbell bench press.. kapag nakaipit yung shoulder blade ko sa likod (laying on the bench) wala syang sakit, pero kapag hindi maayos, half way pa lang ng pag-angat ng dumbell sumasakit na sya and nanginginig yung buong kaliwang braso ko.. Dito yung pain (red circle):

    shoulder%20pain.png

    May mali ba sa form ko in any of my pressing exercises? Or mawawala din to? Kelangan ba ng deload?

    Bro meron din ako nito... ito ang nakahelp sakin  . I do this after shoulder exercises (20-30 sec nung video)
  • jomskijomski Posts: 163
    Sige subukan ko yan after upper body workout.. Thanks!
  • jomskijomski Posts: 163
    [size=small]August 20, 2015[/size]

    Badminton: 5-6 PM. 8-10 PM
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]August 22, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Pull up
    Set 1: 5 x Bodyweight
    Set 2: 4 x Bodyweight
    Set 3: 4 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 50 Lbs
    Set 2: 8 x 50 Lbs
    Set 3: 7 x 50 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 110 Lbs
    Set 2: 10 x 110 Lbs
    Set 3: 10 x 110 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 110 Lbs (55 Lbs per hand)
    Set 2: 9 x 110 Lbs (55 Lbs per hand)
    Set 3: 8 x 110 Lbs (55 Lbs per hand) 

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    Bicep Curls - EZ Bar  (Wide Grip)
    Set 1: 12 x 25 Lbs
    Set 2: 12 x 25 Lbs 

    Skullcrushers - EZ Bar
    Set 1: 12 x 25 Lbs 
    Set 2: 12 x 25 Lbs


    @Aestecniques, Bro sinubukan ko yung hang. Pero unang bumibigay yung grip ko mga 15 seconds lang. Subukan ko gumamit ng gloves next time
  • AestecniquesAestecniques Posts: 487
    Oo bro, fatgrip din kasi yung sa video. Gloves na lang muna.
  • jomskijomski Posts: 163
    [size=large][size=small]August 24, 2015[/size][/size]

    [size=large]Lower Body B[/size]

    Squats
    Set 1: 8 x 145 Lbs 
    Set 2: 8 x 145 Lbs
    Set 3: 6 x 145 Lbs


    Dumbbell Split Squats
    Set 1: 10 x 60 Lbs (per Hand)
    Set 2: 10 x 60 Lbs (per Hand)
    Set 3: 10 x 60 Lbs (per Hand)


    Seated Leg Curls
    Set 1: 12 x 85 Lbs 
    Set 2: 12 x 85 Lbs
    Set 3: 10 x 85 Lbs

    Seated Calf Raise
    Set 1: 12 x 320 Lbs
    Set 2: 12 x 320 Lbs
    Set 3: 12 x 320 Lbs
    Set 4: 12 x 320 Lbs

    Abs
    Ab Circuit
    Plank: 60 seconds
    Startrac Rotary Torso 3x 10x 55 Lbs
  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]August 31, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press
    Set 1: 8 x 90 Lbs
    Set 2: 7 x 90 Lbs
    Set 3: 7 x 90 Lbs 

    Rows (One Hand Dumbell Row)
    Set 1: 8 x 60 Lbs
    Set 2: 8 x 60 Lbs
    Set 3: 8 x 60 Lbs

    Inclide Dumbell Press
    Set 1: 10 x 55 Lbs (per hand)
    Set 2: 10 x 55 Lbs (per hand)
    Set 3: 9 x 55 Lbs (per hand)

    Pull Up
    Set 1: 4 x BW 
    Set 2: 4 x BW
    Set 3: 4 x BW

    Lateral Raises
    Set 1: 12 x 25 Lbs  
    Set 2: 12 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 12 x 100 Lbs
    Set 2: 11 x 100 Lbs

    Dumbbell Bicep Curls
    Set 1: 12 x 25 Lbs
    Set 2: 10 x 25 Lbs

    Been very busy the past week. (Out of town plus muntik ng matanggal sa trabaho, extra gastos, traffic sa edsa shaw etc). Glad that my strength is still there. No macro tracking for the past week and unfortunately not hitting my protein requirement. Will start fresh with macros tomorrow.
  • jomskijomski Posts: 163
    [size=large][size=small]September 1, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift
    Set 1: 8 x 180 Lbs
    Set 2: 8 x 180 Lbs
    Set 3: 7 x 180 Lbs <
    Dumudulas na, kelangan ko ng chalk or gloves

    Leg Press
    Set 1: 12 x 290 Lbs
    Set 2: 12 x 290 Lbs
    Set 3: 12 x 290 Lbs

    Seated Leg Curls
    Set 1: 10 x 90 Lbs
    Set 2: 9 x 90 Lbs
    Set 3: 8 x 90 Lbs

    Standing Calf Raise
    Set 1: 8 x 200 lbs
    Set 2: 8 x 200 lbs
    Set 3: 8 x 200 lbs
    Set 4: 8 x 200 lbs

    Abs
    Ab Circuit
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]September 3, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Pull up
    Set 1: 5 x Bodyweight
    Set 2: 5 x Bodyweight
    Set 3: 4 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 50 Lbs
    Set 2: 7 x 50 Lbs
    Set 3: 7 x 50 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 110 Lbs
    Set 2: 10 x 110 Lbs
    Set 3: 10 x 110 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 110 Lbs (55 Lbs per hand)
    Set 2: 8 x 110 Lbs (55 Lbs per hand)
    Set 3: 7 x 110 Lbs (55 Lbs per hand) 

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    Bicep Curls - EZ Bar  (Close Grip)
    Set 1: 12 x 25 Lbs
    Set 2: 12 x 25 Lbs 

    Skullcrushers - EZ Bar
    Set 1: 12 x 25 Lbs 
    Set 2: 12 x 25 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]September 4, 2015[/size][/size]

    [size=large]Lower Body B[/size]

    Squats
    Set 1: 8 x 145 Lbs 
    Set 2: 8 x 145 Lbs
    Set 3: 7 x 145 Lbs


    Dumbbell Split Squats
    Set 1: 10 x 60 Lbs (per Hand)
    Set 2: 10 x 60 Lbs (per Hand)
    Set 3: 10 x 60 Lbs (per Hand)


    Seated Leg Curls
    Set 1: 12 x 85 Lbs 
    Set 2: 12 x 85 Lbs
    Set 3: 11 x 85 Lbs

    Seated Calf Raise
    Set 1: 12 x 320 Lbs
    Set 2: 12 x 320 Lbs
    Set 3: 12 x 320 Lbs
    Set 4: 12 x 320 Lbs

    Abs
    Ab Circuit
    Plank: 60 seconds
  • jomskijomski Posts: 163
    September 5, 2015

    Badminton. 1:30 PM - 5:30 PM
  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]September 7, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press 
    Set 1: 8 x 90 Lbs
    Set 2: 8 x 90 Lbs
    Set 3: 7 x 90 Lbs 

    Rows (One Hand Dumbell Row) 
    Set 1: 8 x 60 Lbs
    Set 2: 8 x 60 Lbs
    Set 3: 8 x 60 Lbs

    Inclide Dumbell Press
    Set 1: 10 x 55 Lbs (per hand)
    Set 2: 10 x 55 Lbs (per hand)
    Set 3: 9 x 55 Lbs (per hand)

    Pull Up
    Set 1: 5 x BW 
    Set 2: 4 x BW
    Set 3: 4 x BW

    Lateral Raises 
    Set 1: 12 x 25 Lbs  
    Set 2: 12 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 12 x 100 Lbs
    Set 2: 12 x 100 Lbs

    Dumbbell Bicep Curls 
    Set 1: 12 x 25 Lbs
    Set 2: 12 x 25 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]September 8, 2015[/size][/size]

    [size=large]Lower Body A[/size]

    Deadlift
    Set 1: 8 x 185 Lbs
    Set 2: 8 x 185 Lbs
    Set 3: 8 x 185 Lbs

    Leg Press
    Set 1: 12 x 300 Lbs
    Set 2: 12 x 300 Lbs
    Set 3: 12 x 300 Lbs

    Seated Leg Curls
    Set 1: 10 x 90 Lbs
    Set 2: 10 x 90 Lbs
    Set 3: 7 x 90 Lbs

    Standing Calf Raise
    Set 1: 8 x 200 lbs
    Set 2: 8 x 200 lbs
    Set 3: 8 x 200 lbs
    Set 4: 8 x 200 lbs

    Abs
    None

    Was not feeling well after my calf raises so umuwi na lang ako, better safe than sorry
  • jomskijomski Posts: 163
    [size=large][size=small][size=medium][size=small]September 10, 2015[/size][/size][/size][/size]

    [size=large]Upper Body B[/size]

    Pull up
    Set 1: 6 x Bodyweight
    Set 2: 5 x Bodyweight
    Set 3: 4 x Bodyweight

    Seated Barbell Overhead Press
    Set 1: 8 x 55 Lbs
    Set 2: 8 x 55 Lbs
    Set 3: 7 x 55 Lbs

    Seated Cable Rows (Neutral grip handle)
    Set 1: 10 x 110 Lbs
    Set 2: 10 x 110 Lbs
    Set 3: 10 x 110 Lbs

    Dumbbell Bench Press
    Set 1: 10 x 110 Lbs (55 Lbs per hand)
    Set 2: 10 x 110 Lbs (55 Lbs per hand)
    Set 3: 10 x 110 Lbs (55 Lbs per hand) 

    *gradauate na ko sa 55 Lbs sa wakas, nung isang linggo pa masama tingin ko sa 60 Lbs dumbells.. hehe

    Dumbell Chest Flyes
    Set 1: 12 x 30 Lbs 
    Set 2: 12 x 30 Lbs 

    Bicep Curls - EZ Bar  (Close Grip)
    Set 1: 12 x 25 Lbs
    Set 2: 12 x 25 Lbs 

    Skullcrushers - EZ Bar
    Set 1: 12 x 30 Lbs 
    Set 2: 10 x 30 Lbs
  • jomskijomski Posts: 163
    [size=large][size=small]September 11, 2015[/size][/size]

    [size=large]Lower Body B[/size]

    Squats
    Set 1: 7 x 150 Lbs 
    Set 2: 6 x 150 Lbs
    Set 3: 6 x 150 Lbs


    Dumbbell Split Squats
    Set 1: 10 x 65 Lbs (per Hand)
    Set 2: 10 x 65 Lbs (per Hand)
    Set 3: 10 x 65 Lbs (per Hand)


    Seated Leg Curls
    Set 1: 12 x 85 Lbs 
    Set 2: 11 x 85 Lbs
    Set 3: 9 x 85 Lbs

    Seated Calf Raise
    Standing Calf Raise [size=medium][size=small] (May gumagamit ng machine, di ko na maantay)[/size][/size]
    Set 1: 12 x 160 Lbs
    Set 2: 12 x 160 Lbs
    Set 3: 12 x 160 Lbs
    Set 4: 12 x 160 Lbs

    Abs
    Ab Circuit
    Plank: 60 seconds
  • jomskijomski Posts: 163
    [size=large][size=medium][size=small]September 14, 2015[/size][/size][/size]

    [size=large]Upper Body A[/size]

    Barbell Bench Press 
    Set 1: 8 x 95 Lbs
    Set 2: 7 x 95 Lbs
    Set 3: 7 x 95 Lbs 

    Rows (One Hand Dumbell Row) 
    Set 1: 7 x 65 Lbs
    Set 2: 7 x 65 Lbs
    Set 3: 6 x 65 Lbs

    Inclide Dumbell Press
    Set 1: 9 x 60 Lbs (per hand)
    Set 2: 8 x 60 Lbs (per hand)
    Set 3: 7 x 60 Lbs (per hand)

    Pull Up
    Set 1: 5 x BW 
    Set 2: 5 x BW
    Set 3: 4 x BW

    Lateral Raises 
    Set 1: 12 x 25 Lbs  
    Set 2: 12 x 25 Lbs 

    Triceps Press Down with Rope
    Set 1: 12 x 110 Lbs
    Set 2: 11 x 110 Lbs

    Dumbbell Bicep Curls 
    Set 1: 12 x 25 Lbs
    Set 2: 12 x 25 Lbs
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