DB Rows superset with Inclined DB Press
40x12 - 40x12
DB Rows
50x12
60x10
Inclined Press
130x12
145x12
Side Raises / Rear raises
BB Curls
DB Curls
Rope pressdown
Cardio :
Practice ng S&A training
BB / DB Complexes
Tapos Yung power clean tapos diretso push press? Tapos front squat..
Hack Pulls
Tas DB's Di ko din alam tawag basta may kasamang renegade rows at push up tapos tatayo kung ano mga yun pota hahaha
Di ko kung ano tawag sa iba basta pinaghalo halo ko na lang.
Feeling ko nga sobra na ko sa carbload minsan e haha.
May mga araw na mas dry pa pakiramdam ko kasi kita talaga mga veins, kaya lang di ako makatiyempo ng picture nakakahiya minsan sa slimmers sayang tuloy hahaha!
Di pa ba ko magrerestrict ng carbs? Di ko maramdamang cutting ako dami pa din ng kaen ko e haha11-28-2013
Ang importante wag bababa yung total cals mo daily kasi insurance mo yun para wag na bumaba weight mo. At this point you can up your protein and lower your carbs pero make sure na hindi kukulangin yung totals cals mo. Yung ibabawas mo sa carbs idagdag mo sa protein so same totals pa din kakalabasan. Ang alan ko may nabigay nako sayo na template for that adjustment kaso 154lbs ata ang weight na ginamit natin dun.
Separated na yung chest, delts, arms, traps mo, iba na compared dati! Good job brah!
No problem with the adjustments brah, kung yun ang way para makakain ka ng madami why not. At hardgainer ka na kaya you can get away with anything haha joke lang!
Dry is not good enough, kaya you dont stop until you get f**king dry!
Okie thanks brah.
Mukang kailangan ko talaga makasanayan yung forcefeed! Dagdag karne pa haha.
Nasa cnc ako kahapon ubos na naman yung "vitamins" pero anyway di pa naman ako bibili, baka ilaan ko muna sa whey yung pambili nun, abang din ako ng progress ni monch.
Musta sa slimmers dun k p dn pla..hehe saka ano ung "vitamins" anyway good job sir..saka n ako bblik ng tuluyan sa forums antay antay lng..pa guest nmn sa gym mo sir haha
Ganun pa din sa slimmers. So far ok naman sulit bayad ko since parang bakal gym lang yung rate.
Fat burner yun bro, di ko na lang babangitin yung brand.
Kung pasok sa sked ng buhat ko buhat mo sure i-guest kita.12-02-2013
Comments
Para san ba ung tanong mo kagabi? Hahaha
Sa GG haha sasabet lol, pero ayos na bayaran ko nalang ng cash para ala problema.
Lower Body
Squats
Bwx12
45x10
45x10 - front squats
111x8
133x6
155x3 - amp
Assistance Sets
111x10
111x10
111x10
Lying Hack Squat
176x2x12
Leg Extensions - dropsets
130x10
115x6
85x5
DB Stiff-legged Deadlift
50x3x12
Core
Cardio
Run-Walk 1 min interval
12km/h - 3km/h
3 rounds
Max Inclined Treadmill
9km/h 45secs, 30 secs
Takbong Pogi - Flat treadmill
9km/h - 5mins
Then cooldown..
May mga bagong PT ang ganda!
Crush na crush ko yung isa!
Meal 1
150g pasta
200g meat
Post Wo
2 scoops PM7
2 Rice
10 siomai
Mamaya..
2 rice
250g beef
Pics ng PT brah!
Dalawa nga yung bago, parehong maganda, makinis, maputi at seksi, mas type ko lang talaga yung isa lakas tama hahahaha!
Gagawen kong dagdag motivation kaysa distraction boss hehe.
Nakalimutan ko nga pala may bago akong download na drowning pool di ko naman nalagay sa "pump up" playlist ko!!!
5mins briskwalk
Dynamic Stretching
V-Bar Pulldown
Bwx8
Bwx8
Bw+5 x8 - lol
superset with
Machine Chest Dips
130x12
150x10
150x10
Barbell Rows
133x8
133x8
111x11
superset with
Seated Chest Press
145x12
145x12
145x12
DB Rows superset with Inclined DB Press
40x12 - 40x12
DB Rows
50x12
60x10
Inclined Press
130x12
145x12
Side Raises / Rear raises
BB Curls
DB Curls
Rope pressdown
Cardio :
Practice ng S&A training
BB / DB Complexes
Tapos Yung power clean tapos diretso push press? Tapos front squat..
Hack Pulls
Tas DB's Di ko din alam tawag basta may kasamang renegade rows at push up tapos tatayo kung ano mga yun pota hahaha
Di ko kung ano tawag sa iba basta pinaghalo halo ko na lang.
Under construction pa..
10mins inclined brisk walk (20%)
Static Stretching
SPE Day first attempt
Deadlift
45x12
45x10
133x8
155x6
199x4
221x1
Circut :
DL>Hang Clean>Front Squat>Overhead Press>HC = 1 rep each, 5 rounds, 5 sets
Burpess>Renegade Rows - 5 rep, 5 rounds
DB Step Ups - 10 reps each, 4 sets
Mountain Climber 50 reps, 3 sets
5 min briskwalk
So far ok naman pero hindi ko pa din makuha ng tama yung hang clean, need more practice.
Nov 18
Upper Body
Dips superset Pullups
Bwx10,10,10 // Bw x 5,5,5
Flat DB Press
40x15
50x12
60x8
superset with
Lat Pulldown
100x12,12,12
Inclined DB Press
50x12,10,10
superset with
WG Seated Cable Rows
130x12,12,12
Side Raises
Rear delts raises superset with rear db rows
Shrugs
50x15 - 2 sec pause at the top each rep
60x12
60x12
Arms
Core
Cardio:
Practice ng Clean and Press
Burpess>Regenage Rows
LAMON MODE.
Cutting until there's no left to cut hahaha!
I see cuts na wala dati!
Feeling ko nga sobra na ko sa carbload minsan e haha.
May mga araw na mas dry pa pakiramdam ko kasi kita talaga mga veins, kaya lang di ako makatiyempo ng picture nakakahiya minsan sa slimmers sayang tuloy hahaha!
Di pa ba ko magrerestrict ng carbs? Di ko maramdamang cutting ako dami pa din ng kaen ko e haha11-28-2013
V-Bar Chinups
Bwx10
Bw+15 x 8
Bw+ 25 x 5
superset with
Chest Dips
110x15
130x12
150x12
Barbell Rows
89x15
111x12
133x8
superset with
Chest Press
130x15
145x15
160x12
Dumbell Rows
50x12
60x10
60x10
superset with
Cable crossover
40/40 x 15
DB Flyss
15x15
20x12
Side Raises
Rear Raises
Upright Rows
Biceps
Core
Cardio :
Treadmill
Crosstrainer
Post-wo meal
Separated na yung chest, delts, arms, traps mo, iba na compared dati! Good job brah!
5 cups rice, 200g oats. 700g lean meat
Kaya lang minsan pinapalitan ko yung rice ko ng pasta kasi mas convenient at mas cheap kaysa bumili ako ng 5cups rice.
Dry is not good enough, kaya you dont stop until you get f**king dry!
Okie thanks brah.
Mukang kailangan ko talaga makasanayan yung forcefeed! Dagdag karne pa haha.
Nasa cnc ako kahapon ubos na naman yung "vitamins" pero anyway di pa naman ako bibili, baka ilaan ko muna sa whey yung pambili nun, abang din ako ng progress ni monch.
Sa tia loleng lang ako nagtanong ahaha.
Abangan ko results kay monch hehe
Fat burner yun bro, di ko na lang babangitin yung brand.
Kung pasok sa sked ng buhat ko buhat mo sure i-guest kita.12-02-2013
Wide-grip Pull-ups superset w/ Dips
Bwx8 / Bwx10
Wide-grip Pull-ups - weighted
Bw+15x6
superset with Machine Chest Dips
150x12
V-Bar Chin-ups - weighted
Bw+25x6
superset with
Machine Chest Dips
170x12
Flat DB press
45x12
50x12
60x8
superset with
Wide-grip Lat Pulldown
100x12
100x12
115x12
Inclined DB press
50x12,10,10
superset with
Wide-grip Seated Rows
130x12,12,12
Military Press
45x15
56x12
67x12
78x10
BB Shrugs
89x15
111x15
155x12
177x10
Arms
Core
Cardio
Core
Cardio
tagal mo di nag log ng workout nakaka buhat ka ba nun?