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Verified Tsikot Member
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- Apr 2018
- Posts
- 46
April 24th, 2018 08:35 AM #2461Good day mga ka-tsikot!
share ko lang itong bago kong "libangan" ngaun
2 weeks ago isinama ako sa listahan ng friend ko sa isang "boot camp"which has been organized by my Superintendent, no idea about this pero sumama pa rin ako out of curiostiy, sabi sa akin ay 30 minutes work out, i thought that it will be very easy but i was wrong, it's a 2 minutes work out and 10 seconds rest na tuloy tuloy, i asked myself what do i got myself into? it was a short burst but high intensity training (sprinting, burpee, prisoner walk, squat, etc etc. then boxing with the bags and mits, grabe ang hingal ko but i slowly gets better as days passed by (we're doing 2 days work out 1 day off) napansin ko na lumakas na stamina ko ngaun, at medyo lean narin ang body ko, take good care of our body mga tsikoteer
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April 24th, 2018 09:11 AM #2462
50 days out, 5 days to go.
This is going to be an intense last week.
Leaner than ever before....
Today's workout, quads, calves, lower abs
Am cardio 55 mins
Pm cardio 55 mins
Hack squat 5sets, 30, 25, 20, 15, 10
30 secs rest after first set
25 secs rest after 2nd set
20 secs rest after 3rd set
15 secs rest after 4th set
Leg press 5 sets, 10, 15, 20, 25, 30
10 secs rest after first set
15 secs rest after 2nd set
20 secs rest after 3rd set
25 secs rest after 4th set
Superset 5 sets
Seated calf raises 30, 25, 20, 15, 10
Decline lying leg raises 30, 25, 20, 15, 10
60 secs rest after first superset
50 secs rest after 2nd superset
40 secs after 3rd superset
30 secs after 4th superset
Superset 5 sets
Decline lying leg raises 30, 25, 20, 15, 10
Seated calf raises 30, 25, 20, 15, 10
20 secs rest after first superset
30 secs rest after 2nd superset
40 secs rest after 3rd superset
50 secs rest after 4th superset
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Verified Tsikot Member
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- Jul 2015
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- 9,584
April 24th, 2018 12:12 PM #2463Ill be doing legs later..
Warm up
4x20 overhead squats,bar only
4x10reps back squats
4x10 leg presses
4x10 double kettle bell front squats
5x30 kettlebell swings
4x15 leg extensions
4x15 leg curls
Dinner
6 pcs bbq
1 sizzling sisig
2 cups of rice
2 bowls of halo halo with 2 scoops of ice cream
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Verified Tsikot Member
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- Mar 2014
- Posts
- 2,127
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April 24th, 2018 01:15 PM #2465
^
monster legs bro makyong [emoji869]
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April 24th, 2018 01:35 PM #2466
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April 24th, 2018 02:07 PM #2467
napapa cramp ako sa reps and no rest!
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Verified Tsikot Member
- Join Date
- Mar 2014
- Posts
- 2,127
May 1st, 2018 10:11 AM #2468Do you guys drink gatorade or water lang during the activity if you do an extensive workout that would last around almost 2 hours or more?
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Verified Tsikot Member
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- Sep 2006
- Posts
- 2,746
May 1st, 2018 10:18 AM #2469
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Verified Tsikot Member
- Join Date
- Jan 2018
- Posts
- 844
May 1st, 2018 10:19 AM #2470
Somewhat expected from a rushed car from a first time carmaker
Xiaomi E-Car