OK na sana yung simula, naka full battle gear si Idol Jettie, kaya lang laglag salamin at headset! hehe!
anyway, eversince before, Mirin the strenght brah!
oo nga boss eh, nawala bigla powers ko ng 30% lumabo mata ko at nawala yung Firestarter-prodigy music ko.
Nag high socks ako dahil oly bar un at matalas pa yung knits hehe , kahit naka soccer socks ako may gasgas pa rin ako sa shin.
isa sa mga idol ko dito sa pbb pag dating sa lakas!
parang angaan ng mga binubuhat niyo ni sir V pero sa tingin ko palang ako ang nabibigatan ng bonga! hahaha lakas maka motivate sir jettie
pano ba lumakas kagaya nyo ni sir V ng ganyan sa kinakain mo ba o genes? share naman hahaha LOL (not srs)
Sir, hindi ko na matandaan kung kelan ako naka tulog ng 8hrs, laging 4-5hrs lang ako dahil sa sched ko,hehe siguro nagkaroon ako ng foundation sa 5x5 to build my strength , siguro in time it will take a toll on me.
OK na sana yung simula, naka full battle gear si Idol Jettie, kaya lang laglag salamin at headset! hehe!
anyway, eversince before, Mirin the strenght brah!
oo nga boss eh, nawala bigla powers ko ng 30% lumabo mata ko at nawala yung Firestarter-prodigy music ko.
Solb! wala hassle sa lower back! Buti sanay ako sa maliit na bar dahil maliit lang yung handle ng grip neto in a sense maganda to pang high reps kasi di masisira form kahit pigang piga na dahil sa stance at grip
kaso more on lower body e, lalo na kung gagamit ka ng smaller plates. parang squats na halos ang form yun nga lang malakas tama sa traps. Unlike sa DL na from lower back hangang traps sapul. kasya kaya ako sa trap bar nila?
Flat bp
bar x 3 x 15
65 x 15
85 x 15
110 x 12
135x8
Workset
195 x 9 ( may spotter na kuyang tagabantay na payat
205 x 8 ( di ata marunong mag spot yung spotter amf, halos nbubuhat nya )
155 x 12
DB incline bench press
30/30 x 15
40/40 x 12
45/45 x 10
50/50 x 8
message disabled ka. Tho mas maganda kaw mismo mag calculate ng macros at how to calculate your macros.
Nasa site na lahat bro. Dito ko lang din pinagaralan kung paano ang sarili kong bilangan.
I know how to calculate my macros Idol, what i'm looking for is yung pag na input ko ung meal ko, matic na lalabas na yung nutrition content niya, tamad lang noh? heheh!
Comments
parang angaan ng mga binubuhat niyo ni sir V pero sa tingin ko palang ako ang nabibigatan ng bonga! hahaha lakas maka motivate sir jettie
pano ba lumakas kagaya nyo ni sir V ng ganyan sa kinakain mo ba o genes? share naman hahaha LOL (not srs)
oo nga boss eh, nawala bigla powers ko ng 30% lumabo mata ko at nawala yung Firestarter-prodigy music ko.
Nag high socks ako dahil oly bar un at matalas pa yung knits hehe , kahit naka soccer socks ako may gasgas pa rin ako sa shin.
Sir, hindi ko na matandaan kung kelan ako naka tulog ng 8hrs, laging 4-5hrs lang ako dahil sa sched ko,hehe siguro nagkaroon ako ng foundation sa 5x5 to build my strength , siguro in time it will take a toll on me.
Plus siguro sa pagkain ko nababawi..
Thanks brah's!
Listening to same music, but ditched the vocals.
Power Arms gym
RC - stretch, mobility 10mins
Flat bb bench press
bar x 3 x 15
65 x 15
85 x 15
90 x 12
145 x 8
Workset
165 x 9
150 x 10
145 x 12
Incline DB flat bench press
35 x 4 x 15
40 x 12
50 x 4 x 8
Dips
BW x 4 x 15
Pec deck HS machine
60 x 4 x 15
Cable flyes High to low
40 x 3 x 15
Cable fyles low to high
30 x 3 x 15
CG ez bar bicep curls
35 x 15
55 x 4 x 10
Supersets
rope tricep pull down machine
70 x 4 x 10
Supersets
one arm rope pull down machine
30 x 4 x 15
Circuit style
Hanging wind shield wipers
4 x 10
hanging leg raises
4 x 10
Hanging round the world ( ewan ko tawag lol )
4 x 10
post workout
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walang toppings
Mega Power Gym
6:00 PM - 7:50 PM
Stretch 10mins
Front squats
bar x 3 x 15
50 x 15
60 x 15
90 x 12
12 x 10
WS
160 x 9
150 x 10
140 x 12
Leg press
200 x 4 x 15
Leg extensions
60 x 25
80 x 25
90 x 25
120 x 4 x 15
Calf raises
300 x 30
Superset
Db hammer bicep curls
25 / 25 x 4 x 15
Saturday 1:30 PM - 5:00 PM
Power Arms Gym
Stretch 15 mins
OHP
Bar x 3 x 15
50 x 15
65 x 12
85 x 10
Workset
105 x 3 x 6
DB Shoulder Press
20/20 x 15
30/30 x 15
40/40 x 3 x 8
Shoulder press machine
40 x 4 x 15
DB Side lateral raise straight arm
10/10 x 4 x 15
EZ bar front raises cg
30 x 4 x 15
Superset
Wide upright rows
40 x 4 x 15
HS machine shrugs
120 x 15
200 x 15
300 x 15
420 x 15
Triceps
Biceps
Vinch ab workset Tirik mode
Mini GWO with the big guys!
8:30 am - 10:00 am
Stretch 15mins
Trap bar Deadlifts
bar x 3 x 20
105 x 3 x 25
145 x 20
Workset
225 x 17
315 x 7
Neutral Grip chin ups
BW x 4 x 12
HS lat pull down high to low
Overhand grips 80 lbs x 10 / 10 / 10
Underhand grips 80 x 10/10/8
Neutral grips 80 x 10/10/7
HS row low to high
Overhand grips 70 x 10/10/10
Underhand grips 70 x 10/10/10
Neutral Grips 70 x 10/10/10
Rows
80 x 4 x 15
Wide grip pullups
bw x 4 x 8
DB hammer curls
20/20 x 4 x 15
DB alternating curls
25/25 4 x 10
Arnold curls
20/20 x 4 x 30
Tricep pull down
90 x 3 x 15
Hanging wind shield + Hanging leg raises x 4 x 15
RC stretch, mobility 15mins
Flat bp
bar x 3 x 15
65 x 15
85 x 15
110 x 12
135x8
Workset
195 x 9 ( may spotter na kuyang tagabantay na payat
205 x 8 ( di ata marunong mag spot yung spotter amf, halos nbubuhat nya )
155 x 12
DB incline bench press
30/30 x 15
40/40 x 12
45/45 x 10
50/50 x 8
Dips
BW x 4 x 20
Cable flyes High to low
40 x 3 x 12
Cable flyes low to high
30 x 3 x 15
Pec deck machine
50 x 15
70 x 13
80 x 12
hanging windshield, leg raises, leg tucks
Done
Mahirap din kasi i-estimate since distributed yung bakal nun hehe.
@Sir BD
Thanks sir BD! huge compliment for a huge guy!
@emman
Slamat bro, iangat pa natin yan hanggang di pa nawawarak likod ko lol!
baliktad yung mga tao sa gym kahapon dun, mas marami babae kesa lalake hehe..
Pero mas madami maganda kagabi inferness!
Nasa site na lahat bro. Dito ko lang din pinagaralan kung paano ang sarili kong bilangan.
I know how to calculate my macros Idol, what i'm looking for is yung pag na input ko ung meal ko, matic na lalabas na yung nutrition content niya, tamad lang noh? heheh!