Hehe oo sir..tatapusin ko tlaga to.. :^^ nagkakaprogress nmn khit papano.. Hehe salamat sir,well appreciated comment and d ko lng masiado masundan ay ung supps niang pang rich kid haha at nutritionmplan but i think nkukuha ko nmn khit papano ang macros ko :^^ salamat uli sir braso
just make sure your nutrition is spot on... mga 6 na ang na meet ko nag follow sa program niya and they have gained roughly around 5kg (minimum) of lean muscles with minimum fat gain.. all natty lifters.
After the program, they did a spilt type kaya mas lalo silang nag gain. Basta nutrition is key and keep on challenging yourself in every training pero iwas injury
@ sir braso as i check my weight sir mga ganun din ang tinaas ko around 5 kg na ata pero i think im lowering my body fat n din..sana .. Haha pero ung strength ung ok ang progress mas malaki lng daw tlaga akong tgnan ngaun haha ill try other program n galing bb.com after this pero so far as uve said n din ok ung gains haha thanks again :^^
Ah oo sir..ako tinataasan ko tlga ung food intake ko..nagbabaon n din ako..alternate ng tuna at chicken breast..tas 3 egg whites at brown rice..umaga oatmeal ska whey..tas post workout isa png whey..i take non fat milk n din ska multivit..sana nga sir may maatain akong progress tlaga :^^ i eat 4- 5 times a day :^^ ska d n ako nagfafastfood hehehe
hindi kaya talaga. 4am ang gising ko sakto na sa pagprepare sa pagligo, bihis at pabeauty.. wala talaga time magprepare ) kaya nganga. 6am ang trabaho ko so 1 hr ang byahe ng 5am.. hehe
ang tulog ko between 8pm to 9pm para makakuha ng 8hrs rest.
Hahaha tlagang pabeauty ha..amps.. Ako din sir ganun eh..so ggcng tlaga ng maaga hehe around 6-8 hrs tulog ko sa una lng mhirap sir pero makakasanayan m n din pag nsa duty ako sasaglit ako ng kain sa locker nmn haha mbilisan lng..kaya yan sir hehe para may katiting nmn akong mpakita sa gwo sa march
Smith machine Squat 4 x 5= 155lbs
Front Squat 3 x 5= 120lbs
Leg Extension 3 x 5=160lbs
Romanian Deadlift 4 x 5= 220lbs
Seated Leg Curl 3 x 5= 130lbs
Lying knee raise 3 x 15= BW
Machine crunch 3x 15 = 115lbs
Plank 3 x 90secs
Phase 2 Week 8 Day 54--- DONE!
Note: kaya ako nag smith machine dhil matagal pa ung nsa squat rack and d ko alam kung anong weight ng bar ng smith so weight lng ng plates yung nilagay ko..
Uy sir..wat tym ka bibili? Dami budget ah bili kagad..hehe kkbili ko lng kc nung akin bka kc mkadiscount ka sa dami ng binili nmn nun kc sumabay ung bestfriend ko sa pagbili..twad ka lng sa anselka kami bumibili..
Dumbbell Bent-Over Row 4 x 15 = 40lbs each side
Wide-Grip Pulldown 3 x 15 = 100lbs
Straight-Arm Pulldown 3 x 15 = 70lbs
Seated Cable Row 3 x 15 = 100lbs
Barbell curl 4 x 15 = 40lbs
Incline Dumbbell Curl 3 x 15 =15lbs each arm
Dumbbell Concentration Curl 3 x 15 = 20 lbs each arm
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*
Shortcut To Size: Phase 3, Week 9, Day 58 --- DONE !!! :^^
Comments
After the program, they did a spilt type kaya mas lalo silang nag gain. Basta nutrition is key and keep on challenging yourself in every training pero iwas injury
@ sir braso as i check my weight sir mga ganun din ang tinaas ko around 5 kg na ata pero i think im lowering my body fat n din..sana .. Haha pero ung strength ung ok ang progress mas malaki lng daw tlaga akong tgnan ngaun haha ill try other program n galing bb.com after this pero so far as uve said n din ok ung gains haha thanks again :^^
Shoulder / Calves
Machine Shoulder Press 4x 5= 150lbs
Straight bar Upright Row 3x5= 100lbs
One-Arm Cable Lateral Raise 3x5 = 40lbs each arm
Bent-Over Lateral Raise 3 x5 = 70lbs total
Barbell Shrug 4 x5= 210lbs
Leg press calf raise 4 x10 = 330 lbs
Seated Calf Raise 4 x10 = 150lbs
Phase 2 week 8 day 53--- DONE !
Ewan ko na lang talaga kung di pa gumanda ang bode bodeh mo neto!
Ako nga eh, tuwing nasa opis pinopoblema ko kung paano ko makakain yung lean meat sa dami ng food chain dito
BK, Jollibee, Mcdonalds, chowking, KFC, Reyes BBq, Mang Inasal, Figaro, Kitaro, Estrata ( lutong bahay na ewan ko paano niluto , Sioamai etc ), Tapsihan, Carinderia.
Kasi need ko talaga pataasin ng 1g protein per bw ko so meaning protein need ko eh 140g atleast.. panget naman kung pure supplement dba sir?
ang tulog ko between 8pm to 9pm para makakuha ng 8hrs rest.
Smith machine Squat 4 x 5= 155lbs
Front Squat 3 x 5= 120lbs
Leg Extension 3 x 5=160lbs
Romanian Deadlift 4 x 5= 220lbs
Seated Leg Curl 3 x 5= 130lbs
Lying knee raise 3 x 15= BW
Machine crunch 3x 15 = 115lbs
Plank 3 x 90secs
Phase 2 Week 8 Day 54--- DONE!
Note: kaya ako nag smith machine dhil matagal pa ung nsa squat rack and d ko alam kung anong weight ng bar ng smith so weight lng ng plates yung nilagay ko..
3 hardboiled eggs...3 saba....at yung iba bahala na si meat! Syempre bitbit ko lagi ang shaker ko. wala eh no choice na ang peg ko
Oo nga pala kopi brader, gonna buy Mutant Whey tom or today wanna cum cum? Nabanggit mo dba na sasabay ka baka sakaling 0.00001% maka discount tayo
siguro pwede na ko bumili mamaya paguwi ng 2pm o bukas anytime.. Sakin lang naman eh baka makadc ng konti.
Yung boss ko kasi dami eklavern T_T..tita pa naman nya may ari o isa sa known kemberlar o affiliations ng Anselka.
Chest , Triceps, Calves
Bench Press 4 x 15 = 110lbs
Reverse-Grip Incline Dumbbell Press 3 x 15 = 60lbs
Incline Dumbbell Flye 3 x 15 = 50lbs
Cable Crossover 3 x 15 = 80lbs
Triceps Pressdown 3 x 15 = 100lbs
One-Arm Overhead Triceps Extension 3 x 15 = 20lbs each arm
Close-Grip Bench Press 3 x 15 = 80lbs
Standing Calf Raise 4 x 30 = 80lbs
Seated Calf Raise 4 x 30 = 65lbs
Shortcut To Size: Phase 3, Week 9, Day 57 --- DONE !!! :^^
Back, Biceps, Abs
Dumbbell Bent-Over Row 4 x 15 = 40lbs each side
Wide-Grip Pulldown 3 x 15 = 100lbs
Straight-Arm Pulldown 3 x 15 = 70lbs
Seated Cable Row 3 x 15 = 100lbs
Barbell curl 4 x 15 = 40lbs
Incline Dumbbell Curl 3 x 15 =15lbs each arm
Dumbbell Concentration Curl 3 x 15 = 20 lbs each arm
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*
Shortcut To Size: Phase 3, Week 9, Day 58 --- DONE !!! :^^
Shoulders, Traps, Calves
Dumbbell Shoulder Press 4 x 15 = 80lbs
Dumbbell Lateral Raise 3 x 15 = 40lbs
Dumbbell Upright Row 3 x 15 = 50lbs
Bent-Over Lateral Raise 3 x 15 = 40lbs
Dumbbell Shrug 4 x 12-15 = 100lbs
Standing Calf Raise 4 x 30 = 250lbs
Leg Press Calf Raise 4 x 30 = 250lbs
Shortcut To Size: Phase 3, Week 9, Day 60 --- DONE !!! :^^
note: all was done as the early bird of the GWO hehe