How Much Can You Lift(Wimp)?

[orcgod]

nindot na sya, especially imo gi carry facing front, up and down, aw pump kayo imo mga Quadricep Heads like...

1. Rectus Femoris
2. Vastus Lateralis (Externus)
3. Vastus Intermedius
4. Vastus Medialis (Internus)

Haha, sweto kayo nu? wihihihihi

[ravelcop]

apil ko ani beh, arun ma-motivated pud ko. i'm following Vince Gironda's program "A Muscle Has 4 Sides" with no rest in between sets. So i-ready gyud nako tanan weights daan for a particular muscle group so that I could go through them without delay. ig human, burns like hell!

later nalang ko magbutang ug figures diri kanang maabot na kog 3 digits, hehehe.

anyway, im 5'9" weighing 164lbs with 17% body fat. I'm working out for almost 8months now

[P-Chan]

@ravelcop: ok ra unta na if personal gym pero if mag gym ka you are not sure if gamay ra tao.. pero nice ang concept.. circut traning ba na?

[goryo13]

deadlift - 340 pounds

[ravelcop]

@ravelcop: ok ra unta na if personal gym pero if mag gym ka you are not sure if gamay ra tao.. pero nice ang concept.. circut traning ba na?

i dont know how they call it. actually, i just started that program last week and lisod gyud especially daghan tawo sa gym. so muadto ra ko kanang mingaw like 6AM ug 9PM. by the way, the program requires that you workout twice per day, working the same muscle group on the same day. im planning to experiment with this for 3months, we'll see if effective bah

[P-Chan]

twice a day? hmm .. karon ra ko kahibaw ana.. naka try ko circuit na a series of exercises istraight nimo then after rest mga 1 or 2 mins.. then rinse and repeat.. kapoy pero lingaw... mao ra gud ang draw back ang equipment..

[monmon]

nindot na sya, especially imo gi carry facing front, up and down, aw pump kayo imo mga Quadricep Heads like...

1. Rectus Femoris
2. Vastus Lateralis (Externus)
3. Vastus Intermedius
4. Vastus Medialis (Internus)

Haha, sweto kayo nu? wihihihihi

awa sakto lge ko wisechoice....... more dan weightlifting ang babae alsahon... tan.awa ang lawas ni orcgod sa iyang primary pic, dba guod kaau..... babae man iya alsahon... wahehehehe... peace orcgod///

[shinobi101]

i dont know how they call it. actually, i just started that program last week and lisod gyud especially daghan tawo sa gym. so muadto ra ko kanang mingaw like 6AM ug 9PM. by the way, the program requires that you workout twice per day, working the same muscle group on the same day. im planning to experiment with this for 3months, we'll see if effective bah

i think Circuit Training tawag ana... nice jd ni sya na workout para naa kay cuts bah.. nya pataas pd ug hangin.. kay mag halhal jd ang agi nmo ani nig human nmo sa isa ka round.. hahaha..

[P-Chan]

hangin + cut = plyometrics..

[ahhh-nhuuwd]

ako maximum nga na lift:

bench press - 350lbs with spoter
squat - 480lbs
bent over barbel row - 260lbs
one arm row - 160lbs
dumbel shoulder press -100lbs each dumbel
barbel shrug - 350lbs
leg press - 1000lbs up
dumbel chest press - 120lbs per dumbel

ill just put my last set

Chest:
Inclined - 210 8reps
benchpress - 300 4 - 5reps
decline - 350 - 8 reps
Inclined Dumbell - 80x2 - 160 - 8-10reps

Back (upper and lower)
Deadlift - 280 - 8reps
Lat pulldown - 225 - 8-10reps
Cable Row - 250 - 8-10reps
T-bar - 125 - 8reps

Quads - Hamstrings
Squat - 350 - 8reps
Leg Extension - 210 - 8reps
Leg Curl - 125 - 6reps
Leg Press - 600 - 6-8reps
Dumbell Lounges - 80x2 - 160

Shoulders:
Front - 50x2 - 100 10 reps
Side - 50x2 - 100 10 reps
Rear - 60x2 - 120 10 reps

Biceps:
Barbell - 140 - 8reps
Preacher - 100 8 reps
Dumbel curl - 60x2 4-6reps
Hammer - 60x2 6-8reps
isolation - 50 8-10reps

Triceps
Closegrip - 200 6-8reps
Tricep Cable Press - 150 - 6-8reps
tri-kick isolation - 30 6-8reps

mao ni aq ma lift sauna. dli ko bodybuilder og lawas ha? pero mka ingon pud q nga undan ko og lawas wahehe. pero injury man q ron mao pahuway sa/

jeezz!!! kusgana ninyo doh!

ako sa check ako workout log and post mine later.