Pag ako mag spot sayo delikado, baka mamaya may dumaang chix dun ako mapa "spot" Hahaha
hahaha alanghiya ka allen babagsakan mo ko.
sarap ng tulog ko kagabi at naparami ang kain ko mukhang maganda timpla ng katawan ko ngayon kaya i feel like am going against my physician's order mamaya (not to lift too heavy) after work. sana hindi sumakit ang dede ko.
I was able to get off at work by 12nn kaya nakatapos din ng WO. Ayoko na magpahapon baka tumamlay ang katawan ko so nag undertime nalang ako . Hindi naman karamihan ang trabaho so eto ang WO log ko.
CHEST: pinainit ko konti yong rc ko
BB flat bench: WU oly bar weight 20 reps
WS 135x12
155x10
185x8
205x6
DB incline:
50x12
65x10
80x8
M weighted dips:
4 sets x12
Cable Bitch fly's:
4 sets x15 (pangsunog lang )
After that (medyo may power pa) sumundot ako ng DL 225x8x4 straight sets. D end.
eto nag togo ako ng beef brrocolli tsaka shrimp siomai.
@kop & jet, walang binatbat yan sa mga masters natin. moderate weight lang. di pa makabuwelo masyado, I didn't go to failure hehehe baka ma 911 ako. pang 3rd week ko na rin naman, kaya lang yong mga naunang araw ko eh I was w/ the girls doing 10lbs curls and lunges. salamat sana maka 100% nako sa mga susunod na araw. ayokong manghina kaya trying hard lang. paniguro sa tiyaga at intensity na nakikita ko sa inyong dalawa in a month lalagpasan niyo na yang mga numero na yan.
Salamat brad, nag train na rin kasi ako during college days nahinto lang nong nagkapamilya. kaya madali rin bumalik yong pagtipa sa weights (parang gitara hehehe). Mas grabe noon hardcore old school training bago ka mag start kailangan e-assemble mo lahat ng gamit di gaya ngayon daming machine ready agad. Ang tirada ko naman eh tantiyahan pag di kaya bagsak lang. Kakayanin mo yan Noel ang trick diyan sa isip, pag inisip mo kaagad na mabigat baka mabagsakan ako di mo talaga susubukan, mauunahan ka ng takot di mo malalaman kong kaya mo. kahit paunti unting dagdag, progressively mabibigla ka na lang sasabihin mo sa sarili mo "OY NAKAYA KO". It's all in the mind ika nga. Basta yong ibang delikadong routine gaya ng bb bench pa spot ka, pero kung mga db lang wala akong pakiaalam sa mga tao kung di ko kaya ibabagsak ko kesohodang may mabagsakan sa paa hahaha......
I agree sir...though malayo pa yung buhat ko sa buhat nyo...i could say that there've been improvements already...
i've added weights on the bar gradually....my main goal kasi sir is to stay fit...so far ok naman, i don't get to be bothered by high blood pressure after i started working out, unlike last summer when i get to experience it every week... my short term goal is to gain a bit of bulk in my chest and biceps by the end of the year in time for my 50th birthday...he he he.
the mere fact that allen mentioned in my journal that I remind him of you, is a motivation on my part already...kudos to you sir...
I agree sir...though malayo pa yung buhat ko sa buhat nyo...i could say that there've been improvements already...
i've added weights on the bar gradually....my main goal kasi sir is to stay fit...so far ok naman, i don't get to be bothered by high blood pressure after i started working out, unlike last summer when i get to experience it every week... my short term goal is to gain a bit of bulk in my chest and biceps by the end of the year in time for my 50th birthday...he he he.
the mere fact that allen mentioned in my journal that I remind him of you, is a motivation on my part already...kudos to you sir...
Same here sir, Noong first few weeks (that was more than a year ago) my main goal is to just preserve some muscle lifting light weights and be fit. It's a given fact my testo level, GH etc could no longer even up w/ the young guns, not to mention my diabetes, heart probs, it su***ks really. I also knew from the very beginning growing muscle at this age could be miniscule. What surprises me brad is the strenght. I was amazed w/ what I can handle yong maskels bonus nalang. To cut the story short, My planned doing light weights was put into trash, hindi na ko makuntento pag magaan ang buhat. Like am wasting my goddam time pag di ako umuwi na bang up from my wo. I dont know, it's addictive lol. Anyway keep it up I believe you can.
i agree with you sir, maka miss nga lang ng isang session due to work related activity, parang kulang na yung week. My goal most likely will also change as i go on...but i'll be taking it a little step at a time...tuluy-tuloy na to sir, malaking tulong talaga for me joining this site...i've made friends with people with the interest though we only see each other thru the postings on the threads. Still i get enough motivation and support from members, and it really counts a lot....tnx
@noel, brad nakauwi rin sobrang hectic na araw ngayon but ok lang, everything accomplished. how's your day? tha's how to do it step at a time. magkikita rin tayo personal 'am sure.
office pa ko ngayon sir...but will be working out my lower body tonight after work...
impress ako sa stats nyo...marami pa akong kakainin bago ko maabot yan...he he he
heaviest ko so far is only 110lbs sa DL...
pero walang madalian...hinay hinay lang...total its only been 5 months. Thanks sa support sir.
basta dagdag lang pakonti konti, yong 110 pag nagdagdag ka ng 5 every wk sa isang buwan 130 na susunod pang buwan 150.... mararamdaman mo sa katawan mo isang araw parang di ka masyadong narindi sa WO kasi nga magaan na yong buhat mo para sa'yo so of course dagdag weights. payo ko lang brad use instinctive training kasi sa ayaw at gusto natin di na tayo puedeng sumabay sa mga bata dito. kaya kung pakiramdam mo kailangan mo ng extra off sa buhat dont ever hesitate to. pag bago palang talaga kasi at medyo light pa ang buhat kahit araw araw parang ala lang pero pag mabigat na ang buhat mo yong DOMS eh tatama na, ikaw ang makakatantiya sa katawan mo.
Lunch time na........ @ allen, ..TH lang trying hard lol. para kung may mali eh ma correct niyo naman. pang senior citizen workout hahaha. ikaw mukhang sumi-secret ka sa mga log mo ha! sino sorpresa mo kami.
Hindi naman boss Pacoy, tinatamad lang talaga maglog minsan saka magulo pa program ko ngayon.
Ok yan paglog mo boss para makakuha din kami ng ideas
Hehehe.
Comments
hahaha alanghiya ka allen babagsakan mo ko.
sarap ng tulog ko kagabi at naparami ang kain ko mukhang maganda timpla ng katawan ko ngayon kaya i feel like am going against my physician's order mamaya (not to lift too heavy) after work. sana hindi sumakit ang dede ko.
CHEST: pinainit ko konti yong rc ko
BB flat bench: WU oly bar weight 20 reps
WS 135x12
155x10
185x8
205x6
DB incline:
50x12
65x10
80x8
M weighted dips:
4 sets x12
Cable Bitch fly's:
4 sets x15 (pangsunog lang )
After that (medyo may power pa) sumundot ako ng DL 225x8x4 straight sets. D end.
eto nag togo ako ng beef brrocolli tsaka shrimp siomai.
keep it up sir...here's one for our health...
i've added weights on the bar gradually....my main goal kasi sir is to stay fit...so far ok naman, i don't get to be bothered by high blood pressure after i started working out, unlike last summer when i get to experience it every week... my short term goal is to gain a bit of bulk in my chest and biceps by the end of the year in time for my 50th birthday...he he he.
the mere fact that allen mentioned in my journal that I remind him of you, is a motivation on my part already...kudos to you sir...
Oo nga core basta wag niyo lang itimbre sa doctor ko baka i-report ako sa asawa ko at pahintuin ako sa gym lol.
Same here sir, Noong first few weeks (that was more than a year ago) my main goal is to just preserve some muscle lifting light weights and be fit. It's a given fact my testo level, GH etc could no longer even up w/ the young guns, not to mention my diabetes, heart probs, it su***ks really. I also knew from the very beginning growing muscle at this age could be miniscule. What surprises me brad is the strenght. I was amazed w/ what I can handle yong maskels bonus nalang. To cut the story short, My planned doing light weights was put into trash, hindi na ko makuntento pag magaan ang buhat. Like am wasting my goddam time pag di ako umuwi na bang up from my wo. I dont know, it's addictive lol. Anyway keep it up I believe you can.
Magawa nga sa dodo day ko
hehehe qoute ko lang sa TMW. Sana ginamit ko Cable tits flys para orig.
LEG DAY: WU 5 mins Tread Incline
SQUAT (little bit lower than parallel lang)
135x12
185x9
225x7
245x5
HACK S:
180x12
230x10
300x7 kapos na
LEG EXT:
1st setx15
2nd set to failure
HAM CURL:
1st setx20
2nd setx20
3rd to failure
SEATED CALF RAISE:
1st setx25
2nd setx25
3rd set X30
CALF IN LEG PRESS MACHINE:
400LBS to failure
Next....... to my daughter's school spring concert , need to chow first though. kapagod LOL.
\
impress ako sa stats nyo...marami pa akong kakainin bago ko maabot yan...he he he
heaviest ko so far is only 110lbs sa DL...
pero walang madalian...hinay hinay lang...total its only been 5 months. Thanks sa support sir.
Nice numbers sir Pacoy
@core, LOL grabe, buti nalang patapos nako nong dumating sila, natatawa ako mag isa,
Shoulder/Triceps/Biceps:
Wu.. RC exercises for about 7 mins.
Seated BB ohp (oly bar): do shoulder db on other days(alternating)
95x12
115x10
135x7
145x5
DB side laterals:
45x10
35x12
30x15
DB rear delts:
same set and weights from sides.
Bi's: (oly bar) wide grip.
65x10
75x8
90x6 pause then did 3 more w/ little cheat.
Cable bi's curl close grip.
2 controled sets to failure.
Cable rope hammer.
2 controled sets to failure.
Tri's:
Single DB overhead: alternate this w/ close grip bench
60x 15
80x10
100x8......
weighted seated dips:
3 sets
cable push down:
1 set to failure.
Ok yan paglog mo boss para makakuha din kami ng ideas
Hehehe.