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GrandeCapo

GrandeCapo

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GrandeCapo
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  • Barbell flat bench press - 4x6 at 120lbs Incline bench dumbbell flye - 4x6 at 35lbs per dumbbell Chest dip - 3x10 at bodyweight Wide stance push-up - 2x10 Regular push-up - 3x8 Standing EZ bar curl - 4x8 at 40lbs One-arm dumbbell preacher curl - 3x8…
    in Learning Process Comment by GrandeCapo April 2015
  • Bakal gym. PHAT TRAINING - WEEK 10 DAY 5 - LOWER BODY HYPERTROPHY DAY Barbell back squat - 1x6 at 180lbs,2x6 at 190lbs Machine hack squat - 3x10 at 290lbs Leg press - 3x10,8,8 at 360lbs Leg extension - 3x12,11,11 at 125lbs Romanian deadlift - 3x6 a…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 10 DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY Barbell bent-over row - 6x3 at 130lbs Pull-up - 3x8,7,7 at bodyweight Rack chin - 2x12  Close-grip pulldown - 3x15,10,8 at 140,145,145lbs Neutral-grip seated cable row - 3x12,10,10 a…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 10 Day 1 - UPPER BODY POWER DAY One-arm DB row - 3x5 at 65lbs Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate Rack chin - 2x12 Flat barbell press - 3x5 at 140lbs Weighted chest dip - 3x10 at bodyweight + 25lb plate S…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 8 DAY 6 - CHEST & ARMS HYPERTROPHY DAY  Barbell flat bench press - 6x5,5,8,8,8,8 at 120lbs Incline DB flye - 3x8 at 35lbs per side Push-up - 4x12,12,12,10 DB alternating standing curl - 3x8 at 25lbs per DB DB hammer curl - …
    in Learning Process Comment by GrandeCapo March 2015
  • Bakal gym. PHAT TRAINING - WEEK 9 DAY 5 - LOWER BODY HYPERTROPHY DAY Barbell back squat - 3x6 at 180lbs Machine hack squat - 3x12,10,10 at 280lbs Leg press - 3x10,8,8 at 360lbs (lower back pain!) Leg extension - 3x12 at 120lbs Romanian deadlift - 3…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 9 DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY Barbell bent-over row - 6x3 at 130lbs Pull-up - 3x8,7,6 at bodyweight Rack chin - 2x12  Close-grip pulldown - 3x15,10,8 at 140,145,145lbs Neutral-grip seated cable row - 3x12,10,10 at…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 9 Day 1 - UPPER BODY POWER DAY One-arm DB row - 3x5 at 65lbs Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate Rack chin - 2x12 Flat barbell press - 3x3,3,5 at 150,150,140lbs Weighted chest dip - 3x10 at bodyweight + 2…
    in Learning Process Comment by GrandeCapo March 2015
  • Laaaattteee night workout. Puyat na naman bukas hay PHAT TRAINING - WEEK 8 DAY 6 - CHEST & ARMS HYPERTROPHY DAY  Barbell flat bench press - 6x5,5,10,10,8,6 at 120lbs Incline DB flye - 3x8 at 35lbs per side Push-up - 3x10 EZ bar standing curl …
    in Learning Process Comment by GrandeCapo March 2015
  • Bakal gym. PHAT TRAINING - WEEK 8 DAY 5 - LOWER BODY HYPERTROPHY DAY Barbell back squat - 3x6 at 170lbs Machine hack squat - 3x10 at 280lbs Leg press - 2x10 at 360lbs (lower back pain!) Leg extension - 3x12 at 115lbs Romanian deadlift - 3x6 at 130l…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 8 DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY Barbell bent-over row - 6x3 at 125lbs Pull-up - 3x8,6,6 at bodyweight Rack chin - 2x12  Close-grip pulldown - 3x15,10,8 at 140,140,145lbs Neutral-grip seated cable row - 3x12,10,10 at…
    in Learning Process Comment by GrandeCapo March 2015
  • I've decided to cut out lower body power day for a couple of weeks to see if my lower back pain goes away. Intense na rin naman yung lower body hypertrophy day eh tapos naiipit na blood circulation ko sa binti dahil sa sikip ng pants sa hita lol 4…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 8 Day 1 - UPPER BODY POWER DAY One-arm DB row - 3x5 at 65lbs Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate Rack chin - 2x12 Flat barbell press - 3x5 at 145lbs Weighted chest dip - 3x10 at bodyweight + 22.5lb plate …
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 7 DAY 6 - CHEST & ARMS HYPERTROPHY DAY  Barbell flat bench press - 6x3 at 140lbs Incline barbell bench press - 3x8,6,6 at 130lbs Incline DB flye - 3x8 at 32.5lbs per side Push-up - 3x10 EZ bar standing curl - 3x8,8,6 at 55l…
    in Learning Process Comment by GrandeCapo March 2015
  • Bakal gym. PHAT TRAINING - WEEK 7 DAY 5 - LOWER BODY HYPERTROPHY DAY Barbell back squat - 3x6 at 160lbs Machine hack squat - 3x10 at 270lbs Leg press - 2x12 at 350lbs Leg extension - 3x12 at 110lbs Stiff-legged deadlift - 3x6 at110lbs Lying leg cur…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 7 DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY Barbell bent-over row - 6x3 at 125lbs Pull-up - 3x8,6,5 at bodyweight Rack chin - 2x12  Close-grip pulldown - 3x15,10,8 at 135,140,145lbs Neutral-grip seated cable row - 3x12,10,10 at…
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 7 Day 2 - LOWER BODY POWER DAY Barbell back squat - 3x5,5,3 at 190,200,210lbs DB walking lunge - 3x6 at 60lbs per DB Leg extension - 2x12 at 150lbs Barbell stiff-legged deadlift - 2x6 at 185lbs Lying leg curl - 3x10,10,8 at 75l…
    in Learning Process Comment by GrandeCapo March 2015
  • Sobrang nawalan ng motivation the past few weeks. Sakit sa forearms, lower back, diarrhea, stress sa trabaho, mga buffet... Nagsama-sama lahat at tuluyan na akong tinamad mag workout. Buti na lang at may journal ako dito kaya nagkaroon ako ng sense …
    in Learning Process Comment by GrandeCapo March 2015
  • PHAT TRAINING - WEEK 6 DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY Barbell bent-over row - 3x3 at 120lbs, 3x3 at 125lbs Pull-up - 3x8,6,4 at bodyweight Rack chin - 2x12  Neutral-grip seated cable row - 3x12,10,10 at 210lbs DB shrug against bench - 3x…
    in Learning Process Comment by GrandeCapo February 2015
  • PHAT TRAINING - WEEK 6 Day 2 - LOWER BODY POWER DAY Barbell back squat - 3x5,4,4 at 200,215,225lbs Barbell hack squat - 2x8 at 160lbs Leg extension - 2x12 at 150lbs Barbell stiff-legged deadlift - 3x6 at 185lbs Lying leg curl - 3x8 at 80lbs Smith m…
    in Learning Process Comment by GrandeCapo February 2015
  • PHAT TRAINING - WEEK 6 Day 1 - UPPER BODY POWER DAY Bent-over barbell row - 3x5 at 130lbs Pull-up - 3x8,6,6 at bodyweight+15lb plate Rack chin - 2x12 Flat barbell press - 3x5,5,5 at 140,140,145lbs Weighted chest dip - 2x12 at bodyweight + 25lb pla…
    in Learning Process Comment by GrandeCapo February 2015
  • PHAT TRAINING - WEEK 5 DAY 6 - CHEST & ARMS HYPERTROPHY DAY  Barbell flat bench press - 6x3 at 135lbs Incline barbell bench press - 3x8,8,6 at 125lbs Incline DB flye - 3x8 at 30lbs per side Push-up - 3x8 EZ bar preacher curl - 3x8 at 50lbs DB c…
    in Learning Process Comment by GrandeCapo February 2015
  • Inulit ko lang format ng lower body hypertrophy ko last week, since sa bahay lang ako today. Sakit talaga ng lower back, sa tingin ko sa lying leg curl ko nakuha. PHAT TRAINING - WEEK 5 DAY 5 - LOWER BODY HYPERTROPHY DAY Barbell back squat - 6x3 a…
    in Learning Process Comment by GrandeCapo February 2015
  • PHAT TRAINING - WEEK 5 DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY Barbell bent-over row - 6x3 at 120lbs Pull-up - 2x8 at bodyweight Rack chin - 2x12  Neutral-grip seated cable row - 3x12,10,10 at 205lbs DB shrug against bench - 3x12 at 55lbs per DB …
    in Learning Process Comment by GrandeCapo February 2015
  • Sakit ng lower back. Slight deload, para na rin for form check-up PHAT TRAINING - WEEK 5 Day 2 - UPPER BODY POWER DAY Bent-over barbell row - 3x5 at 120lbs Pull-up - 3x8,7,6 at bodyweight+15lb plate Rack chin - 2x12 Flat barbell press - 3x5 at 1…
    in Learning Process Comment by GrandeCapo February 2015
  • PHAT TRAINING - WEEK 5 Day 1 - LOWER BODY POWER DAY Barbell back squat - 3x5,4,4 at 200,210,220lbs Barbell hack squat - 2x8 at 180lbs Leg extension - 2x12 at 150lbs Barbell stiff-legged deadlift - 3x6 at 180bs Lying leg curl - 2x8 at 100lbs Smith m…
    in Learning Process Comment by GrandeCapo February 2015
  • Rushed workout! Aalis ako eh PHAT TRAINING - WEEK 4 DAY 6 - CHEST & ARMS DAY  Barbell flat bench press - 6x3 at 135lbs Barbell incline bench press - 3x8 at 120lbs DB incline bench flye - 2x15 at 25lbs per side Push-up - 2x12 Standing DB curl …
    in Learning Process Comment by GrandeCapo February 2015
  • Daming tao sa bakal gym so sa bahay na lang. Had to compromise for some exercises. Also, medyo tinatamad ako ngayon haha. PHAT TRAINING - WEEK 4 DAY 5 - LOWER BODY HYPERTROPHY DAY Barbell back squat - 6x3 at 170lb Sissy squat - 3x8 Leg extension -…
    in Learning Process Comment by GrandeCapo February 2015
  • PHAT TRAINING - WEEK 4 DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY Barbell bent-over row - 6x3 at 115lbs Pull-up - 2x8 at bodyweight Rack chin - 2x12  Neutral-grip seated cable row - 3x12,12,10 at 200lbs DB shrug against bench - 3x12,12,8 at 40lbs pe…
    in Learning Process Comment by GrandeCapo February 2015
  • Salamat boss Emman :) consistency talaga, lalo na ngayong maganda pa ang metabolism natin :)) will do! PHAT TRAINING - WEEK 4 Day 2 - LOWER BODY POWER DAY Barbell back squat - 3x5,4,4 at 200,210,215lbs Barbell hack squat - 2x8 at 170,180lbs Leg ext…
    in Learning Process Comment by GrandeCapo February 2015

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