Side Bends 25kg KB x 4 sets per side
Side Cable Crunches 50lbs x 2 sets per side
Cable Crunches 80lbs x 2 sets
Hip Raises+25lbs x 3 sets
Lying leg raises+15lbs x 3 sets
Machine Crunches 2 sets
Pullups (all grip variations including rotating handles and mix grip; except wide grip)
BW x 100 reps
Chest Supported DB Rows
50lbs each x 20
60lbs each x 15
70lbs each x 12
Stretching 10 minutes
Side Bends 25kg KB x 3 sets per side
Machine Crunches 3 sets
Cable Crunches 80lbs x 3 sets
Floor Press
100lbs x 55
120lbs x 30
140lbs x 20
160lbs x 15
180lbs x 5,8
140lbs x 20
Dips
BW x 15 x 3
250lbs x 15 x 3 (Machine Dips)
HS Shoulder Press
100lbs x 15
140lbs x 15
180lbs x 10
140lbs x 15
Side Raises 20lbs each x 3 sets
Rear Raises 20lbs each x 3 sets
Front Raises 30lbs bar x 1 set
Machine Curls 60lbs x 4 sets
Seated Rope Curls 70lbs x 6 sets
Rope Pressdown 130lbs x 2 sets
One Arm Tricep Pressdown 60lbs each x 3 sets
Stretching 10 minutes
Machine Crunches x 2 sets
Standing Cable Crunches 60lbs x 2 sets
Kneeling Cable Crunches 70lbs x 2 sets
Hip Raises+25lbs x 3 sets
Leg Raises+20lbs x 3 sets
Superset: Floor Press and Pullups
120lbs x 20 / BW x 10 (2 sets)
140lbs x 15 / BW+22lbs x 10
160lbs x 15 / BW+22lbs x 10
180lbs x 8 / BW+33lbs x 8 (2 sets)
180lbs x 12 / BW+44lbs x 8
Machine Dips
240lbs x 15
270lbs x 12 x 2
HS Rows
180lbs x 15
220lbs x 12 x 2
HS Shoulder Press
120lbs x 20
140lbs x 20
160lbs x 15
180lbs x 10
Rear Raises 25lbs each x 6 sets
Side Raises 20lbs each x 4 sets
Front Raises 15lbs each x 2 sets
Machine Curls 60lbs x 3 sets
Seated Cable Curls 60lbs x 3 sets
Rope Pressdown 130lbs x 2 sets
One Arm Tricep Extension 60lbs each x 2 sets
Overhead Tricep Extension 60lbs x 3 sets
Face Pulls 40lbs x 3 sets
Standing Cable Crunches 60lbs x 3 sets
Kneeling Cable Crunches 60lbs x 3 sets
Machine Crunch x 3 sets
Hip Raises +25lbs x 3 sets
Leg Raises +20lbs x 3 sets
Side Bends 25kg KB x 2 sets per side
Ab Roller x 2 sets
Stretching 10 minutes
Standing Cable Crunches 60lbs x 2 sets
Kneeling Cable Crunches 60lbs x 3 sets
Kneeling Side Cable Crunches 30lbs x 2 sets per side
Machine Crunch x 2 sets
Hip Raises +25lbs x 3 sets
Leg Raises +20lbs x 3 sets
Side Bends 25kg KB x 2 sets per side
Floor Press
110lbs x 20 x 2
133lbs x 20 x 2
155lbs x 15 x 2
Incline Machine Press
140lbs x 20
160lbs x 15
180lbs x 12
200lbs x 10
Dips
BW x 15 x 2
Cable Crossover
50lbs per side x 15 x 2
HS Shoulder Press
110lbs x 20 x 2
130lbs x 15 x 2
Side Raises 15lbs each x 7 sets
Rear Raises 15lbs each x 7 sets
Front Raises 15lbs each x 3 sets
Stretching 10 minutes
Side Bends 25kg KB x 3 sets each
Kneeling Cable Crunches 80lbs x 2 sets
Standing Cable Crunches 80lbs x 2 sets
Machine Crunches x 2 sets
Leg Raises+15lbs x 1 set
Hip Raises+25lbs x 1 set
Seated DB Shoulder Press (100 reps)
35lbs x 20
40lbs x 20
50lbs x 20,10,10,10,10
Chest Supported DB Rows
50lbs each hand x 100 reps
Floor Press (100 reps)
140lbs x 60
160lbs x 40
Rear Raises 20lbs each x 4 sets
Side Raises 20lbs each x 4 sets
Incline Chest Press
150lbs x 20
170lbs x 15
190lbs x 13
Stretching 10 minutes
Machine Crunches x 3 sets
Side Bends 25kg KB x 3 sets each
Cable Crunches 80lbs x 3 sets
Leg Raises +20lbs x 3 sets
Hip Raises +25lbs x 3 sets
HS Isolateral Legpress
220lbs x 50
290lbs x 30
360lbs x 20
400lbs x 15
Squats
110lbs x 12
133lbs x 12
155lbs x 12
177lbs x 12
200lbs x 8
222lbs x 6,6
244lbs x 6
Single Leg Curls
60lbs x 7 sets per leg
Leg Extensions
155lbs x 4 sets
Standing Calf Raises
320lbs x 4 sets
BW x 3 sets per leg
Stretching 10 minutes
Cable Crunches 100lbs x 3 sets
Side Bends 60lbs x 3 sets each
Leg Raises+20lbs x 3 sets
Hip Raises+25lbs x 3 sets
Incline Board Leg Raises x 3 sets
Supersets:
Incline Iso Press and Assisted Tbar Rows
130lbs x 30 / 70lbs x 20
160lbs x 20 / 85lbs x 15
190lbs x 15 / 100lbs x 12
220lbs x 12 / 115lbs x 10
Flat Iso Press and Vbar Pulldowns
220lbs x 12 / 170lbs x 15
190lbs x 15 / 190lbs x 12 (2 sets)
Iso Shoulder Press
160lbs x 20,15,15
140lbs x 20,15,12
Rear Raises 15lbs x 4 sets
Side Raises 15lbs x 4 sets
Front Raises 15lbs x 3 sets
Rope Pressdown 125lbs x 3 sets
Incline Bench Curls 30lbs each x 3 sets
DB Curls 30lbs each x 3 sets
Machine Curls 70lbs x 3 sets
Habang nagluluto natripan ko ulit gawin itong quickie workout na to pero this time hangang 200 reps lang muna kasi luto na ang ulam. I'll probably do this regularly and I'm thinking of adding some extra excercises in between or after every 100 reps.
Comments
May 11, 2016
Duration 4:15-5:30pm
Stretching 15 minutes
Side Bends 25kg KB x 4 sets per side
Side Cable Crunches 50lbs x 2 sets per side
Cable Crunches 80lbs x 2 sets
Hip Raises+25lbs x 3 sets
Lying leg raises+15lbs x 3 sets
Machine Crunches 2 sets
Pullups (all grip variations including rotating handles and mix grip; except wide grip)
BW x 100 reps
Chest Supported DB Rows
50lbs each x 20
60lbs each x 15
70lbs each x 12
Pullups (all grip variations except wide grip)
BW x 100 reps
Standing Calf Raises
400lbs x 6 sets AMRAP
May 12, 2016
Duration 5:00-6:15pm
Basketball
May 13, 2016
Duration 4:30-6:00pm
Stretching 10 minutes
Side Bends 25kg KB x 3 sets per side
Machine Crunches 3 sets
Cable Crunches 80lbs x 3 sets
Floor Press
100lbs x 55
120lbs x 30
140lbs x 20
160lbs x 15
180lbs x 5,8
140lbs x 20
Dips
BW x 15 x 3
250lbs x 15 x 3 (Machine Dips)
HS Shoulder Press
100lbs x 15
140lbs x 15
180lbs x 10
140lbs x 15
Side Raises 20lbs each x 3 sets
Rear Raises 20lbs each x 3 sets
Front Raises 30lbs bar x 1 set
Machine Curls 60lbs x 4 sets
Seated Rope Curls 70lbs x 6 sets
Rope Pressdown 130lbs x 2 sets
One Arm Tricep Pressdown 60lbs each x 3 sets
May 14, 2016
Duration 11:00am-12:00pm
Basketball
May 14, 2016
Duration 3:30-4:30pm
Stretching 15 minutes
Side Bends 25kg KB x 3 sets
Standing Cable Crunches 80lbs x 3 sets
Hip Raises +25lbs x 3 sets
Leg Raisez +15lbs x 3 sets
Squats
110lbs x 20 x 2
133lbs x 20
155lbs x 20
177lbs x 20
Walk home 15 minutes
May 16, 2016
Duration 5:00-6:30pm
Stretching 10 minutes
Machine Crunches x 2 sets
Standing Cable Crunches 60lbs x 2 sets
Kneeling Cable Crunches 70lbs x 2 sets
Hip Raises+25lbs x 3 sets
Leg Raises+20lbs x 3 sets
Superset: Floor Press and Pullups
120lbs x 20 / BW x 10 (2 sets)
140lbs x 15 / BW+22lbs x 10
160lbs x 15 / BW+22lbs x 10
180lbs x 8 / BW+33lbs x 8 (2 sets)
180lbs x 12 / BW+44lbs x 8
Machine Dips
240lbs x 15
270lbs x 12 x 2
HS Rows
180lbs x 15
220lbs x 12 x 2
HS Shoulder Press
120lbs x 20
140lbs x 20
160lbs x 15
180lbs x 10
Rear Raises 25lbs each x 6 sets
Side Raises 20lbs each x 4 sets
Front Raises 15lbs each x 2 sets
Machine Curls 60lbs x 3 sets
Seated Cable Curls 60lbs x 3 sets
Rope Pressdown 130lbs x 2 sets
One Arm Tricep Extension 60lbs each x 2 sets
Overhead Tricep Extension 60lbs x 3 sets
Face Pulls 40lbs x 3 sets
May 17, 2016
Duration 5:45-7:00pm
Stretching 10 minutes
Squats
110lbs x 15,20
133lbs x 15
155lbs x 15
177lbs x 8
200lbs x 6,6,6,6,6,6
200lbs x 18
Single Leg Curls
60lbs x 3 sets to failure per leg
Leg Extensions
150lbs x 5 sets to failure
Standing Calf Raises
350lbs x 6 sets to failure
Back Extensions
BW x 15 x 2
BW+45lbs x 12 x 4
May 19, 2016
Duration 5:30-6:30pm
Standing Cable Crunches 60lbs x 3 sets
Kneeling Cable Crunches 60lbs x 3 sets
Machine Crunch x 3 sets
Hip Raises +25lbs x 3 sets
Leg Raises +20lbs x 3 sets
Side Bends 25kg KB x 2 sets per side
Ab Roller x 2 sets
Pullups (all grip variations except wide grip)
BW x 265 reps
May 20, 2016
Duration 8:45-9:30pm
Stretching 10 minutes
Standing Cable Crunches 60lbs x 2 sets
Kneeling Cable Crunches 60lbs x 3 sets
Kneeling Side Cable Crunches 30lbs x 2 sets per side
Machine Crunch x 2 sets
Hip Raises +25lbs x 3 sets
Leg Raises +20lbs x 3 sets
Side Bends 25kg KB x 2 sets per side
Floor Press
110lbs x 20 x 2
133lbs x 20 x 2
155lbs x 15 x 2
Incline Machine Press
140lbs x 20
160lbs x 15
180lbs x 12
200lbs x 10
Dips
BW x 15 x 2
Cable Crossover
50lbs per side x 15 x 2
HS Shoulder Press
110lbs x 20 x 2
130lbs x 15 x 2
Side Raises 15lbs each x 7 sets
Rear Raises 15lbs each x 7 sets
Front Raises 15lbs each x 3 sets
@dimzon03 sa rhomboids kasi yun tumatama pag pullups. Behind the neck pullups pwede pa. Sa inverted rows ok lang yung wide grip.
May 21, 2016
Duration 3:40-6:00pm
Stretching 10 minutes
Machine Crunches x 3 sets
Side Bends 25kg KB x 3 sets per side
Squats
110lbs x 15, 20
133lbs x 20
155lbs x 20
177lbs x 20
Barbell Hack Squats
177lbs x 6
222lbs x 6
244lbs x 6
266lbs x 6
Leg Extensions
140lbs x 15 x 3
Walking Lunges
25 meters x 3 rounds
Standing Calf Raises
320lbs x 5 sets to failure
Walk 15 minutes
Basketball 40 minutes
May 23, 2016
Duration 4:30-6:00pm
Stretching 10 minutes
Side Bends 25kg KB x 3 sets each
Kneeling Cable Crunches 80lbs x 2 sets
Standing Cable Crunches 80lbs x 2 sets
Machine Crunches x 2 sets
Leg Raises+15lbs x 1 set
Hip Raises+25lbs x 1 set
Seated DB Shoulder Press (100 reps)
35lbs x 20
40lbs x 20
50lbs x 20,10,10,10,10
Chest Supported DB Rows
50lbs each hand x 100 reps
Floor Press (100 reps)
140lbs x 60
160lbs x 40
Rear Raises 20lbs each x 4 sets
Side Raises 20lbs each x 4 sets
Incline Chest Press
150lbs x 20
170lbs x 15
190lbs x 13
One Arm Tricep Pressdown
60lbs x 2 sets per arm
Rope Pressdown
130lbs x 3 sets
Incline Bench Curls
35lbs each x 4 sets
May 24, 2016
Duration 5:00-6:15pm
Basketball
"Grit" apply this to fitness goals...
https://www.ted.com/talks/angela_lee_duckworth_the_key_to_success_grit?language=en#t-25619
May 25, 2016
Duration 5:00-6:30pm
Stretching 10 minutes
Machine Crunches x 3 sets
Side Bends 25kg KB x 3 sets each
Cable Crunches 80lbs x 3 sets
Leg Raises +20lbs x 3 sets
Hip Raises +25lbs x 3 sets
HS Isolateral Legpress
220lbs x 50
290lbs x 30
360lbs x 20
400lbs x 15
Squats
110lbs x 12
133lbs x 12
155lbs x 12
177lbs x 12
200lbs x 8
222lbs x 6,6
244lbs x 6
Single Leg Curls
60lbs x 7 sets per leg
Leg Extensions
155lbs x 4 sets
Standing Calf Raises
320lbs x 4 sets
BW x 3 sets per leg
May 27, 2016
Training#1
Duration 10:30-12:15pm
Stretching 10 minutes
Cable Crunches 100lbs x 3 sets
Side Bends 60lbs x 3 sets each
Leg Raises+20lbs x 3 sets
Hip Raises+25lbs x 3 sets
Incline Board Leg Raises x 3 sets
Supersets:
Incline Iso Press and Assisted Tbar Rows
130lbs x 30 / 70lbs x 20
160lbs x 20 / 85lbs x 15
190lbs x 15 / 100lbs x 12
220lbs x 12 / 115lbs x 10
Flat Iso Press and Vbar Pulldowns
220lbs x 12 / 170lbs x 15
190lbs x 15 / 190lbs x 12 (2 sets)
Iso Shoulder Press
160lbs x 20,15,15
140lbs x 20,15,12
Rear Raises 15lbs x 4 sets
Side Raises 15lbs x 4 sets
Front Raises 15lbs x 3 sets
Rope Pressdown 125lbs x 3 sets
Incline Bench Curls 30lbs each x 3 sets
DB Curls 30lbs each x 3 sets
Machine Curls 70lbs x 3 sets
Seated Calf Raises
110lbs x 3 sets
Standing Calf Raises
320lbs x 4 sets
May 27, 2016
Training #2
Duration 4:30-6:30pm
Basketball
May 28, 2016
Weighted Pushups
BW+30lbs chains x 360 reps
Home workout lang habang nagluluto. Probably finished this in 25 minutes or less.
May 29, 2016
Duration 2:40-3:30pm
Stretching 10 minutes
HS Isolateral Legpress
330lbs x 30
375lbs x 20
420lbs x 15
465lbs x 15
510lbs x 15
Squats
135lbs x 12 x 2
165lbs x 10
200lbs x 7 x 3
Machine Squats
160lbs x 15
200lbs x 12
240lbs x 10
Single Leg Curls
70lbs x 3 sets each
May 30, 2016
Duration 6:10-7:30pm
Stretching 10 minutes
Side Bends 25kg KB x 4 sets
Standing Cable Crunches 60lbs x 3 sets
Leg Raises+20lbs x 2 sets
Hip Raises+25lbs x 2 sets
Pullups (all grip variations except wide grip)
BW x 200 reps
HS Shoulder Press
130lbs x 100 reps
Front raise 15lbs x 4 sets
Side Raises 15lbs x 4 sets
May 31, 2016
Duration 6:15-7:30pm
Stretching 10 minutes
Machine Crunches x 3 sets
Side Bends 25kg KB x 3 sets each
Squats
110lbs x 20
133lbs x 20
155lbs x 15
177lbs x 15
200lbs x 10
222lbs x 12
Barbell Hack Squat
215lbs x 6
245lbs x 5
270lbs x 4,4
RDL
200lbs x 8
Back Extensions
BW+40lbs x 7 sets
Single Calf Raises
BW x 6 sets each
June 2, 2016
Duration 9:00-10:30am
Stretching 10 minutes
Side Bends 25kg KB x 3 sets each
Cable Crunches 80lbs x 2 sets
Leg Raises+20lbs x 4 sets
Hip Raises+25lbs x 4 sets
Superset: Floor Press and Tbar Rows
120lbs x 20 / 100lbs x 20
140lbs x 20 / 125lbs x 15
160lbs x 15 / 150lbs x 15
180lbs x 15 / 170lbs x 12
Iso Incline Press
150lbs x 20
180lbs x 15, 12, 12
Chest Supported DB Rows
60lbs each x 15 x 4
Rear Raises 20lbs x 4 sets
Incline Bench Curls 30lbs each x 4 sets
Cable Curls 80lbs x 4 sets
Machine Curls 70lbs x 3 sets
Rope Pressdown 120lbs x 3 sets
June 3, 2016
Duration 5:00-6:30pm
Basketball
June 4, 2016
Weighted Pushups
BW+30lbs chain
x 200 reps
Habang nagluluto natripan ko ulit gawin itong quickie workout na to pero this time hangang 200 reps lang muna kasi luto na ang ulam. I'll probably do this regularly and I'm thinking of adding some extra excercises in between or after every 100 reps.
Bro, ano purpose ng bato sa ilalim ng kamay mo?
Thanks
ilang kilo yung chain sir?
Para yung weight mapunta sa wrist hindi sa palms.
30lbs+ bro.
June 5, 2016
Duration 9:15-10:30am
Stretching 10 minutes
Squats
120lbs x 15,12,15
155lbs x 12,12
188llbs x 8
222lbs x 5
244lbs x 5 dropset to:
177lbs x 8
110lbs x 20
Deadlift
215lbs x 8
250lbs x 5
286lbs x 5
308lbs x 3
Leg Extensions
150lbs x 4 sets
Single Calf Raises
BW x 4 sets each