Pull up 3x10-F (dead hang)
Deadlift 3x6
One arm DB row 4x10
Lat pull down 4x12,10,8,8
DB Rear delt 3x12-F
DB Shrug 4x16
Lying Skull Crushers Superset Triceps push down 5x12-F
Heto pala yung squat power rack sa gym na bago sa may samin. Ang lapad masyado para sa barbell nila,sakop ng rack yung mismong dulo na lalagyan ng plate sa barbell kaya kakatakot dahil nagalaw yung plate jan
@TryandTry101 said:
Heto pala yung squat power rack sa gym na bago sa may samin. Ang lapad masyado para sa barbell nila,sakop ng rack yung mismong dulo na lalagyan ng plate sa barbell kaya kakatakot dahil nagalaw yung plate jan
Laki nga masyado lalo na sa katulad natin ng height at frame ng katawan haha.
Naranasan ko na yan sa ibang gym eh hirap loadan ng plates.
@TryandTry101 said:
Heto pala yung squat power rack sa gym na bago sa may samin. Ang lapad masyado para sa barbell nila,sakop ng rack yung mismong dulo na lalagyan ng plate sa barbell kaya kakatakot dahil nagalaw yung plate jan
Laki nga masyado lalo na sa katulad natin ng height at frame ng katawan haha.
Naranasan ko na yan sa ibang gym eh hirap loadan ng plates.
OT:
Congrats pala sir DV :awesome:
kasya nga tayong dalawa jan pre heheh congrats san pala?
@t4g4y fix na pagkaka gawa sir,nireklamo ko na nga dun sa trainor nila kaso di naman aware. Yung rack din masyado mataas at mababa kapag iunrack lol or pandak lang tlg ako hahah pero delikado talaga
hahahaha ayaw ba pasapaw paps. Buti ka pa nakapag legs na paps, though nag squat ako nung Tuesday pero syempre iba pag full leg day haha. hanging leg raises sumasakit joints ko sa shoulder pag naka hang kaya bihira din ako nag leg raise though masarap sya tsk.
@t4g4y said:
hahahaha ayaw ba pasapaw paps. Buti ka pa nakapag legs na paps, though nag squat ako nung Tuesday pero syempre iba pag full leg day haha. hanging leg raises sumasakit joints ko sa shoulder pag naka hang kaya bihira din ako nag leg raise though masarap sya tsk.
dun ako nag workout sa may malapad na squat rack hahah kaya light weights lang ako sa squat,pero last na yun di nako mag legs dun. Incline bench at pang rows lang talaga habol ko dun. baka wide masyado yung stance ng kamay mo pag naka hang sir? pero may weird thing talaga kapag matagal naka sabit,kanina pag gising ko pakiramdam ko nag shrug ako ng matagal pero di naman ako nag shrug kahapon heheh
Comments
Yung legs naging BACK andTris
Pull up 3x10-F (dead hang)
Deadlift 3x6
One arm DB row 4x10
Lat pull down 4x12,10,8,8
DB Rear delt 3x12-F
DB Shrug 4x16
Lying Skull Crushers Superset Triceps push down 5x12-F
Promise Legs na talaga sunod.. lol
Legs and Deltoids kanina...
Squat 3x6-4
Pause squat 2x5 (deloaded)
Leg extension curl 3x8 (heavy)
Hamstring curl 3x10 each
Leg extension curl FST-7
Behind neck press 5x12
DB Side lateral raise 4x12 each
yun lang..
ARMS kanina
One arm tris extension 2x20 warm up
Lying skull crusher 3x8
Triceps overhead extension 3x8
Triceps kickback FST-7 each
Db Concentration curl 2x14 warm up each
BB curl 3x8
DB concentration curl 3x8 each
DB Hammer curl FST7 each
bbbbbbbbbbbbb
Grabe astig V taper body. The dream!!!
Db pull over 3x8
DB one arm row 3x8
Lat pull down 3x8
Seated cable row 3x8
DB shrug 3x12
Pull up (deadhang) 3x10-F
Hanging knee raise 3x12-F
CHEST and DELTOIDS and TRIs
DB Flat bench press 4x8
DB Flat flyes 4x8
DB Shoulder press 4x10-F
DB Side lateral raise 4x12
DB Overhead Tri extension 4x12
Triceps push down 4x12-F
Laki nga masyado lalo na sa katulad natin ng height at frame ng katawan haha.
Naranasan ko na yan sa ibang gym eh hirap loadan ng plates.
OT:
Congrats pala sir DV :awesome:
nako baka bumagsak pa mga plates at tumilapon sa kabila
kasya nga tayong dalawa jan pre heheh congrats san pala?
muntik na nga talaga bumagsak yung plates dati,kasi sa sobrang haba na out balance na yung barbell. kaya walang pumapansin sa squat rack na yan
sayang naman, di ba pwede i adjust yan sir?
LEGS kahapon..pero dito sa bahay..
HighBar SQ
3x10 warm up set
3x6 workout set
2x5 pause rep (deloaded)
Leg extension curl 4x8
SLDL 3x6
Hamstring Curl 4x8
Leg extension curl FST-7
.....
DELTOIDS and BiCeps
BB Overhead press
3x12 warm up
3x6 working set
Behind neck press
1x12 warm up set
4x8 working set
DB side raise
1x16 warm up set
4x12 working set
Upright row
4x10 working set
DB Rear delt
3x16 working set
BB Curl 3x12
DB concentration curl 4x8 each
...
BACK kahapon
DL
warm up 3x10
Working 3x6,4,4
Pendlay row
Woking set 4x8
DB Pull over
Working set 4x8
One arm row
working set 4x8
Seated row
4x8
Lat Pull
4x8
Pull up
2x8-F (deadhang)
Monkey raise tama ba? lol
4x12-F
Upper Pecs and Arms
Incline BB BP
Warm up 3x12
Working 4x8,8,6,6
Incline DB BP
4x12,12,8,8
Incline DB Flyes
4x10,10,8,8
Lying Skull Crusher
4x12,12,10,10
Triceps push down
3x12,12,10
DB Preacher curl
4x10-8 each arm
DB Hammer Curl
4x12-F each arm
LEGS and BICEPS and ABS
Squat 3x8
Leg press 4x10
Leg extension curl 4x12
SLDL 3x8
DB Preacher curl 4x12 each
DB Hammer Curl 4x12 each
Monkey raise 3x12-F
Hanging knee raise 2x12-F
Tapos biglang may mamaw na ayaw pasapaw,nag Pull Swing (aka Crossfit pull up)
hahahaha ayaw ba pasapaw paps. Buti ka pa nakapag legs na paps, though nag squat ako nung Tuesday pero syempre iba pag full leg day haha. hanging leg raises sumasakit joints ko sa shoulder pag naka hang kaya bihira din ako nag leg raise though masarap sya tsk.
dun ako nag workout sa may malapad na squat rack hahah kaya light weights lang ako sa squat,pero last na yun di nako mag legs dun. Incline bench at pang rows lang talaga habol ko dun. baka wide masyado yung stance ng kamay mo pag naka hang sir? pero may weird thing talaga kapag matagal naka sabit,kanina pag gising ko pakiramdam ko nag shrug ako ng matagal pero di naman ako nag shrug kahapon heheh
DELTOIDS
DB Rear
3x16
BB OHP
2x14 warm up set
5x10-8 working set
B Behind neck press
5x10-8
DB Side lateral raise
5x12-F
yun lang.. ZzZZ...Zz...
BACK and TRIS
BB Pendlay row
2x12 warm up
4x8 working
DB Pull over
5x10-8
Seated Cable row
5x10-8
Lat pull down
5x10-8
Lying Skull crushers
5x12-10
Tris Push down
5x12-10
yun lang uli..zzzZz...zZz..Z...z
LEGS and BICEPS
Squat (highbar)
3x12 warm up
4x6-4 working set
4x2 pause (deloaded)
Leg extension curl
5x12-10-F
Hamstring curl
5x12-10-F each
BB Curl 5x12-10-8
DB Hammer Curl 5x12-F each
Yun lang uli..Boring pero sulit..lol
Bukas Deltoids or Chest..
Day1: LEGS and BICEPS
Squat 4x6-4
Leg extension curl 5x12-F
Hamstring curl 5x12-F
or
SLDL 5x10-8
BB Curl 5x12
DB Hammer curl 5x12
Day2: CHEST and TRIS
BB Incline BP 4x6-4
or
DB Incline BP 5x10-8
DB Incline Flyes 5x10-8
DB Pull over 5x12-10
Lying skull Crushers 5x12-10
Tris Push down 5x12
Day3: Recover
Day4: BACK and BiCEPS
Pull up 2xF
Pendlay row 5x8
Lat pull down 5x10
Seated row 5x10
DB Preacher curl 5x10
DB Hammer Curl 5x10
Day5: DELTOIDS
DB Rear delt flyes 5x12
BB OHP / BB Behind neck press 5x10
DB Side raise 5x12
Upright row 5x10
Padaan lang..lol
sige lang sir, maluwag ang kalsada hehehe
hahah nae nae nae..para nakong kabayo sa buhok ko hahaha
ayun oh, ngayon lang nag load ang picture, bagal siguro net ko kanina. Astig natty na sir ah hehehe
Astig sir!