Deadlift
100x10, 200x6, 280x5, 315x5, 360x5, 405x2 (I have about 3-4 reps left in the tank but the fuckin bar was so slippery been training without my chalk for the past month now. So still satisfied with this)
Kroc Rows
80x15, 100x10, 110x2x8
Lat Pulldowns
110x4x10
Leg Curls
80x4x8
*405lbs on the DL never felt this easy. I guess side effect ng bulking...lolz
11/12/13
Military Press (Finally after almost a month due to recurring left shoulder injury! I can raise my left shoulder again with minimal pain!)
60x10, 100x3x8 lolz
DB Press
30x4x10 lolz
Side lateral raises
20x10, 30x10, 35x8, 40x8
Bent over lateral raise
30x10, 40x10, 45x10, 50x10
Face Pulls
(full stack)x 4x15
Front Raise
40lb plate x4x10 (minimal rest)
Shrugs
120x10, 220x3x8
*Took it easy as I'm still rehabbing my left shoulder. I'm really freakin worried of injuring it again.
*Current weight plays around 207-208lbs. However been experiencing a lot of joint aches and pains ever since I went beyond 200lbs. Although did not have any gout attacks which is good. I'm wondering if this is part of growing pains lol.
I remember last year nung na injure ko din left shoulder ko. Nakakaparanoid talaga, nung una ayaw ko pa sundin ung advise mo sir na ibuhat ng magaan para dumaloy dugo. No problem ever since.
get well soon sir nakakairita pa naman pag me something na nararamdaman di maka todo pwersa!
^marami ako haha pero not for sale.. Sa Ensayo equips, abang abang ka kung meron an sila stock. 60 petot lang naman pero much better bulk order para hindi ka taghirap.. yung isang bloke matagal maubos, wag mo lang ititimpla sa kape for gainzzz!
@Monch- precisely! Since pag injured ang left shoulder ko hirap din ako mag squats.Box Squat
100x10, 140x6, 180x5, 220x5, 260x5, 300x3 (still got 1-2 reps left in the tank)
Leg Press
200x15, 280x10, 360x10, 440x10, 520x10, 600x10
Leg Extensions
80x10, 120x10, 160x10, 200x8, 220x7
6 weeks no training. Got the itch to assess my strength on different exercises which I normally do. Surprisingly conditioning was fine, wala masyadong hingal kahit pagod buong araw sa negosyo at kulang sa tulog.
Current weight - 218lbs (baboy)
Monday Chezt & Armzzz
Flat DB Press
Max 90lbs x 6 reps
EZ bar Curlz
95x8
Wednesday
Deadlift
405lbs X 3
Kroc Rows
105x8
Tomorrow would be Squats, sana di mabali tuhod ko lolz
Comments
25x15, 40x13, 60x10, 80x10, 90x6, 90x5
Dips
BW x 10, 9, 8, 8
Cable Crossover
50x13, 60x3x10 (still can't go heavy because of injury on left shoulder)
Ladder Push up's
3 different angles x failure
Skull Crushers
40x10, 60x3x6 (sumasakit din left shoulder ko dito P@%*!#!!!)
Triceps Pressdown
FST 7
Fucking left shoulder still busted!!!
ATG Squats
95x10, 105x10
Box Squats
185x5, 225x5, 245x5, 255x5, 290x5
Sumo DL's
1005, 200x5, 260x5, 300x3, 340x3
Leg Press
160x15, 260x10, 360x10, 430x10, 510x10, 600x8
Calf Raise (Leg Press)
160x15, 260x15, 360x15, 430x15, 510x15, 550x15
Leg Extensions
100x10, 140x10, 180x10, 200x7
Felt lethargic and didn't had it in me but surprised that I still had a satisfying training.
Ubos ang ganiz nito sa puyat! lolz
25x15, 40x13, 60x10, 80x10, 90x6, 90x6, 60x10
Dips
BWx10,8,8,6,8
Cable Crossover
50x13,60x10,10,13 (left shoulder starting to feel better)
Ladder push ups
3 different angles to failure
Barbell Curlz
40x10, 60x10, 70x10, 85x8, 95x7
DB Hammer Curlz
35x8, 40x8, 45x8, 50x7
Cable Curlz
FST 7
*Felt good today but gym was packed to the rafters lol
Deadlift
100x10, 200x6, 280x5, 315x5, 360x5, 405x2 (I have about 3-4 reps left in the tank but the fuckin bar was so slippery been training without my chalk for the past month now. So still satisfied with this)
Kroc Rows
80x15, 100x10, 110x2x8
Lat Pulldowns
110x4x10
Leg Curls
80x4x8
*405lbs on the DL never felt this easy. I guess side effect ng bulking...lolz
11/12/13
Military Press (Finally after almost a month due to recurring left shoulder injury! I can raise my left shoulder again with minimal pain!)
60x10, 100x3x8 lolz
DB Press
30x4x10 lolz
Side lateral raises
20x10, 30x10, 35x8, 40x8
Bent over lateral raise
30x10, 40x10, 45x10, 50x10
Face Pulls
(full stack)x 4x15
Front Raise
40lb plate x4x10 (minimal rest)
Shrugs
120x10, 220x3x8
*Took it easy as I'm still rehabbing my left shoulder. I'm really freakin worried of injuring it again.
*Current weight plays around 207-208lbs. However been experiencing a lot of joint aches and pains ever since I went beyond 200lbs. Although did not have any gout attacks which is good. I'm wondering if this is part of growing pains lol.
get well soon sir nakakairita pa naman pag me something na nararamdaman di maka todo pwersa!
100x10, 140x6, 180x5, 220x5, 260x5, 300x3 (still got 1-2 reps left in the tank)
Leg Press
200x15, 280x10, 360x10, 440x10, 520x10, 600x10
Leg Extensions
80x10, 120x10, 160x10, 200x8, 220x7
Calf Raise (Leg Press)
200x15, 280x15, 360x15, 440x15, 520x15,
Seated Calf Raise
100x4x10
20x20, 40x15, 60x10, 80x10, 90x8, 60x13
Dips
BW until I completed 50 reps
Cable Crossover
50x15, 60x13, 70x2x10 (left shoulder getting better)
DB flyes
35x4x10
BB Curlz
40x10, 60x10, 80x2x10
DB Hammer Curlz
35x10, 40x10, 45x2x8
Cable Curlz
FST 7
short but sweet! lolz
Words of wisdom sir Oak! Get in, bust ass, go home and grow! :sport:
Still couldn't lift any heavier yet due to my left shoulder injury but it's slowly healing now.
Current weight - 218lbs (baboy)
Monday Chezt & Armzzz
Flat DB Press
Max 90lbs x 6 reps
EZ bar Curlz
95x8
Wednesday
Deadlift
405lbs X 3
Kroc Rows
105x8
Tomorrow would be Squats, sana di mabali tuhod ko lolz
Pero pag naghihiwa ako ng karne sa plato na medyo may diin ng konti sumasakit lol
Chezt and Armz bradahs!
Sarap mag ensayo sa gym na maayos ang mga gamit. Parang ayoko na umuwi kanina lol
Milk- 2 days nako nasa Mascu di lang tayo nagpapang abot!
Joining the BB game now since my joints are killing me lol
Going to shy away from PL training FOR NOW haha