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joms_phoenix
10-03-10, 11:25 am
Originally Posted by joms_phoenix
Well, for a 5'4 165 lb. welterweight with some fair mass, this is a glimpse of my first steps to redemption:

28/09/10

Bench Press:

122x6
132x6
142x6
152x6
162x6
182x6
192x6
202x3

30/09/10

*DL:

222x6
242x6
262x6
282x6
302x6
322x3
345x1

*Feel of the weights in that gym is still an enigma to this time but I like it!
It just rocks! Thanks coach!

Psycho77
10-03-10, 11:26 am
first in!

joms_phoenix
10-03-10, 11:38 am
10/03/10

Second chest workout for cycle 1:

Bench:

135x12
145x12
155x12
165x12
175x10

Neck press:

95x12
105x12
115x10

DB press:

30x12
35x12
40x12

Dips:
12
12
12

Standing DB press:
25x13
30x12
35x8
40x6

French press:
30x15
35x15
40x15
45x12

One arm DB ext:
15x15
20x15

Pushdown
70x15
80x12
90x12
100x12

My training for my first contest is both size and strength.

Seems light huh? Relatively yeah. Problem is my coach has a speed censor like a fuckin' policeman if you know what i mean. Misery.

Psycho77
10-03-10, 11:41 am
only a matter of time bro.....then you will rule the Philippine Chapter.

soulspline
10-03-10, 10:02 pm
10/03/10

Second chest workout for cycle 1:

Bench:

135x12
145x12
155x12
165x12
175x10

Neck press:

95x12
105x12
115x10

DB press:

30x12
35x12
40x12

Dips:
12
12
12

Standing DB press:
25x13
30x12
35x8
40x6

French press:
30x15
35x15
40x15
45x12

One arm DB ext:
15x15
20x15

Pushdown
70x15
80x12
90x12
100x12

My training for my first contest is both size and strength.

Seems light huh? Relatively yeah. Problem is my coach has a speed censor like a fuckin' policeman if you know what i mean. Misery.


Originally Posted by joms_phoenix
Well, for a 5'4 165 lb. welterweight with some fair mass, this is a glimpse of my first steps to redemption:

28/09/10

Bench Press:

122x6
132x6
142x6
152x6
162x6
182x6
192x6
202x3

30/09/10

*DL:

222x6
242x6
262x6
282x6
302x6
322x3
345x1

*Feel of the weights in that gym is still an enigma to this time but I like it!
It just rocks! Thanks coach!

2nd one in!!!!!!!!!!!! heeeeeeeeeeey bro!!!!! looking good there!

jandirigma
10-03-10, 10:07 pm
Keep at it bro! Sounds like you've got one helluva coach. Mapapalaban ka talaga diyan, hehe!

joms_phoenix
10-04-10, 11:35 am
10/03/10

Second chest workout for cycle 1:

Bench:

135x12
145x12
155x12
165x12
175x10

Neck press:

95x12
105x12
115x10

DB press:

30x12
35x12
40x12

Dips:
12
12
12

Standing DB press:
25x13
30x12
35x8
40x6

French press:
30x15
35x15
40x15
45x12

One arm DB ext:
15x15
20x15

Pushdown
70x15
80x12
90x12
100x12

My training for my first contest is both size and strength.

Seems light huh? Relatively yeah. Problem is my coach has a speed sensor like a fuckin' policeman if you know what i mean. Misery.

jandirigma
10-04-10, 9:43 pm
10/03/10

Second chest workout for cycle 1:

Bench:

135x12
145x12
155x12
165x12
175x10

Neck press:

95x12
105x12
115x10

DB press:

30x12
35x12
40x12

Dips:
12
12
12

Standing DB press:
25x13
30x12
35x8
40x6

French press:
30x15
35x15
40x15
45x12

One arm DB ext:
15x15
20x15

Pushdown
70x15
80x12
90x12
100x12

My training for my first contest is both size and strength.

Seems light huh? Relatively yeah. Problem is my coach has a speed sensor like a fuckin' policeman if you know what i mean. Misery.

Putting a hurtin' bro, that's nice. How much you weigh?

soulspline
10-05-10, 1:04 am
10/03/10

Second chest workout for cycle 1:

Bench:

135x12
145x12
155x12
165x12
175x10

Neck press:

95x12
105x12
115x10

DB press:

30x12
35x12
40x12

Dips:
12
12
12

Standing DB press:
25x13
30x12
35x8
40x6

French press:
30x15
35x15
40x15
45x12

One arm DB ext:
15x15
20x15

Pushdown
70x15
80x12
90x12
100x12

My training for my first contest is both size and strength.

Seems light huh? Relatively yeah. Problem is my coach has a speed sensor like a fuckin' policeman if you know what i mean. Misery.

lookin good joms! hows the diet commin?

Psycho77
10-05-10, 1:19 am
lookin good joms! hows the diet commin?

Joms does not diet.....

joms_phoenix
10-05-10, 6:13 am
No diet.... not for now. Not necessary. Ask Psycho77 how we eat. Hahaha! Christmass is coming...

Psycho77
10-05-10, 9:56 am
No diet.... not for now. Not necessary. Ask Psycho77 how we eat. Hahaha! Christmass is coming...

Bring on the MASS

joms_phoenix
10-06-10, 12:38 pm
I have a GOOD chance at deadlifts, FAIR chance on bench, squats... errr... to go wide or narrow stance is still something i have to figure out. Animals, I'm open to your ideas on this epic squatting debate. If you guys can share something, feel free to reply. Thanks.

Psycho77
10-07-10, 8:48 pm
I have a GOOD chance at deadlifts, FAIR chance on bench, squats... errr... to go wide or narrow stance is still something i have to figure out. Animals, I'm open to your ideas on this epic squatting debate. If you guys can share something, feel free to reply. Thanks.

it really depends on your body geometry. For me its shoulder width

machineman
10-07-10, 8:51 pm
My personal preference is about as wide as the power rack at the gym. But I am 6'3!

Psycho77
10-08-10, 7:35 am
My personal preference is about as wide as the power rack at the gym. But I am 6'3!


hahaha, you are tall, MM.

soulspline
10-08-10, 7:49 am
for me abit to the point of almost wide so that its not narrow nor wide

joms_phoenix
10-09-10, 2:05 pm
Machineman i'm 5'5 165 pounds