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Post Info TOPIC: the_atom's log
the_atom


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the_atom's log
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still in a bulking phase..

been doing this routine for a couple of weeks..
4 days on, one day off, repeat

day1 - chest, triceps, calves
day2 - back, biceps
day3 - quads, hams, calves
day4 - delts, traps, arms

its Easter Sunday so i'm forced to take a day off..gyms are closed..

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the_atom


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Chest, triceps, calves..

Chest

*incline barbell bench press - 150x10, 170x10, 200x10
*flat dumbell bench press - 70x10, 70x8
*incline dumbell flyes - 30x12, 30x12
*low cable crossover - 5 plates x 15, 6 plates x 12
*high cable flyes - 7 plates x 10, 8 plates x 8

Triceps

*rope pressdown - 4 plates x 15, 5 plates x 12
*v bar pressdown - 6 plates x 15, 7 plates x 12
*dumbell tricep extension - 20lbs x 15, 20 lbs x 15

*no time for calves, people were hogging the machine.

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the_atom


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Back/biceps

*wide pull up - bodyweight x 6,6,6,4 (current weight:176)
*behind the neck pulldown - 10 plates x 12, 11 x 12
*rope cable row - 9x12, 10x10
*1 arm rope cable row - 5x8, 6x8
*face pull - 5x12, 6x12
*1 arm dumbell row - 65x10, 80x6

biceps

*standing dumbell curl - 30x10, 45x6
*wide grip cable curl - 10 plates x 15, 12
*close grip bar curl - 40x8, 8
*hammer curl - 30x8, 35x8

*still doing a 4010 tempo with lighter weights, 3010 with heavier

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kinny


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mukhang nataigil yata and training log natin ah? lol

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the_atom


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^ Been lazy to post.yawn

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c_c


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^ havent seen you much, transferred to a better gym?

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kinny


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mr. lazeeeeee.lol

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cheenee


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huuuuuy bosing.....

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