allen patingin ng finish product?!!
matagal din ginawa syo tapos by session pa...
skin isang upuan na lang 8hrs...dapat tapusin na kinabukasan para full..sabi ko wag na muna..hahaha
kung may interested sa inyo guys lemme know, artist ko Cris Palacio..
Visit kayo dito sa Cebu sa January for Int'l Tattoo Expo..
Wahaha sure Buh!
Kaso bukas ko pa papa tuloy yung sakin, not sure kung matatapos na kasi may mga gusto pa ko ipadagdag hehe.
Anlayo naman niyan Buh! Hahaha.
allen patingin ng finish product?!!
matagal din ginawa syo tapos by session pa...
skin isang upuan na lang 8hrs...dapat tapusin na kinabukasan para full..sabi ko wag na muna..hahaha
kung may interested sa inyo guys lemme know, artist ko Cris Palacio..
Visit kayo dito sa Cebu sa January for Int'l Tattoo Expo..
makapag promote lang...pasensya allen!!ahahaha
Ito na Buh..
Ito biglaan, wala sa plano, pinalagay ko na din that day.
lol sino don may mga kupal kaseng ang sasama ng tingen sakin kanina nilipat ko kase lahat ng ginamit kong db sa may cables side dahil don lang may free bench at hinihigaan nila lahat ng bench sa may bench press area lol alangan namang dalin ko isa isa yung mga db pag ka gagamit at tapos kong gamitin eh naka harang silang lahat don lol. pwede namang mag tanong kung ginagamit ko pa titingin tingin pa sasarap kutusan.
^ Tignan ko kung recovered na legs ko nun kaka legs ko lang kasi kanina (wed) dapat tue e.
Medjo pwede yang oras na yan na magkasabay tayo. If ever bahala na kung ano matrain, kung ano mauna mag recover lol.
Yung barkada ko dun sa mhouse yun lately nagbalik loob sa bodyplus mas maayos kasi talaga.
Pag nag kita tayo ikaw lang yung kaibigan ni monching ah na nag guest samin sa slimmers at wag ka babanggit about dito sa forum lol alam mo naman hahaha. Parang 2nd time lang natin bale mag memeet ang dating hahaha. Sabay na tayo legs pag ayos na yang hita mo haha
Wide-grip Seated Cable Rows
130x15
e may gumamit..so I just did Underhand Chin-ups
Bwx8
Bwx8
Incline Chest Press
120x15
140x13
160x10
superset with..
Kroc Rows
70x12
80x10
90x6
Delts
Side Lateral raises superset with Rear delts lateral raises
Arms
DB Curls superset w/ Straight bar cable pressdown or whatever this is called
Core Work
Cardio
2 sets of Sprint-Brisk Walk
Inclined Brisk Walk
Flat Brisk walk
Done.
I feel strong today, not sure kung dahil sa BCAA na matagal ko ng hindi ginagamit, o sa 3 extra joss, o medjo maganda lang kain ko these past few days.
Endurance is also getting better compared nung mga panahong hindi ako nagcacardio.
Sakto may climb ng November sa Mt. Ugo, mapapakinabangan ko to.
Trained at Bodyplus gym with Yates.
Ultimate super duper Heavy and intense training.
/notsrs lol
Squat
70x12
90x12
110x8
Leg Press
210x12
260x12
310x10
Leg Extensions
60x3x12
DB SLDL
40eachx3x12
Tapos daldalan na hahaha.
10-22-2013
Trained at slimmers with my wife
Dips
Bwx12,13,15
superset with
Pull ups
Bwx8x7x6
Flat DB Press
45x15
60x8
60x7
superset with
Wide-grip Lat Pulldown
100x12,12,12
Incline DB Press
50x10x10x10
superset with
Underhand Pulldown
100x12,13,13
Shoulder Press
85x15,12
superset with
Rear Lateral Raises
55x12,12
DB Shrugs
70x12,12,12 each
Barbell Curlzzzz
45x15
67x6
56x8
DB Curlzzz
Rope Tricep pressdown
Core work - 4 exercises 15 rep each, no rest in between. 2 rounds
Cardio - 20mins
3 rounds of sprint/brisk walk
The rest Inclined brisk walk
Halos ganyan din ginawa ng wife ko except sa delts since she did side and front raises and of course lower weight hehe.
Medjo nawawala lang ako sa focus at may mga times na humahaba pahinga kasi
binabalik balikan ko siya para turuan at icheck ang form.
But all in all it's a good workout.Ito nga pala yung mga binili kong shirts kay sir braso, malaki sakin as tees kaya ginawa kong sleeveless, 40 petos per shirt lang sulit na sulit na!
Sayang daw sabi ni Yates ginawa kong sleevless e para sakin mas sayang kung tatakpan ko lang ink ko ng sleeves hahahaha
Thanks again boss Braso for these tees!
Nasuot ko na sa gym yung black, at yung red nung tattoo competition namen.
Yung blue naman next ahaha!
Comments
matagal din ginawa syo tapos by session pa...
skin isang upuan na lang 8hrs...dapat tapusin na kinabukasan para full..sabi ko wag na muna..hahaha
kung may interested sa inyo guys lemme know, artist ko Cris Palacio..
Visit kayo dito sa Cebu sa January for Int'l Tattoo Expo..
makapag promote lang...pasensya allen!!ahahaha
Kaso bukas ko pa papa tuloy yung sakin, not sure kung matatapos na kasi may mga gusto pa ko ipadagdag hehe.
Anlayo naman niyan Buh! Hahaha.
Ito na Buh..
Yung may tattoo sa braso ng hamsa
Legs ka ba friday? Bodyplus ako baka mga ala una o alas dos.
Medjo pwede yang oras na yan na magkasabay tayo. If ever bahala na kung ano matrain, kung ano mauna mag recover lol.
Yung barkada ko dun sa mhouse yun lately nagbalik loob sa bodyplus mas maayos kasi talaga.
lol
Upper Body
Medjo magulo due to agawan sa equipment at mga tambay, nakakahiya naman kung palalayasin mo sila di ba?
Warm up : Continous Push-Pull 12-15 reps
Dips superset w/ Pull-ups (Wide-Vbar-Vbar)
Bwx10 Bwx5
Bwx13 Bwx7
Bwx15 Bwx8
I guess have to weighted dips
DB Bench Press
40x15
50x13
60x8
superset with..
Wide-grip Seated Cable Rows
130x15
e may gumamit..so I just did
Underhand Chin-ups
Bwx8
Bwx8
Incline Chest Press
120x15
140x13
160x10
superset with..
Kroc Rows
70x12
80x10
90x6
Delts
Side Lateral raises superset with Rear delts lateral raises
Arms
DB Curls superset w/ Straight bar cable pressdown or whatever this is called
Core Work
Cardio
2 sets of Sprint-Brisk Walk
Inclined Brisk Walk
Flat Brisk walk
Done.
I feel strong today, not sure kung dahil sa BCAA na matagal ko ng hindi ginagamit, o sa 3 extra joss, o medjo maganda lang kain ko these past few days.
Endurance is also getting better compared nung mga panahong hindi ako nagcacardio.
Sakto may climb ng November sa Mt. Ugo, mapapakinabangan ko to.
Kung mala coco martin nakita mo, siya na nga yun si Red hahahaha
Yup paps, cardio endurance tinutukoy ko dito paps.
Kinumpara ko lang yung mga unang subok mag cardio sa mga cardio sessions ko lately..
Bukas buhat na ulit.
Trained at Bodyplus gym with Yates.
Ultimate super duper Heavy and intense training.
/notsrs lol
Squat
70x12
90x12
110x8
Leg Press
210x12
260x12
310x10
Leg Extensions
60x3x12
DB SLDL
40eachx3x12
Tapos daldalan na hahaha.
10-22-2013
Trained at slimmers with my wife
Dips
Bwx12,13,15
superset with
Pull ups
Bwx8x7x6
Flat DB Press
45x15
60x8
60x7
superset with
Wide-grip Lat Pulldown
100x12,12,12
Incline DB Press
50x10x10x10
superset with
Underhand Pulldown
100x12,13,13
Shoulder Press
85x15,12
superset with
Rear Lateral Raises
55x12,12
DB Shrugs
70x12,12,12 each
Barbell Curlzzzz
45x15
67x6
56x8
DB Curlzzz
Rope Tricep pressdown
Core work - 4 exercises 15 rep each, no rest in between. 2 rounds
Cardio - 20mins
3 rounds of sprint/brisk walk
The rest Inclined brisk walk
Halos ganyan din ginawa ng wife ko except sa delts since she did side and front raises and of course lower weight hehe.
Medjo nawawala lang ako sa focus at may mga times na humahaba pahinga kasi
binabalik balikan ko siya para turuan at icheck ang form.
But all in all it's a good workout.Ito nga pala yung mga binili kong shirts kay sir braso, malaki sakin as tees kaya ginawa kong sleeveless, 40 petos per shirt lang sulit na sulit na!
Sayang daw sabi ni Yates ginawa kong sleevless e para sakin mas sayang kung tatakpan ko lang ink ko ng sleeves hahahaha
Thanks again boss Braso for these tees!
Nasuot ko na sa gym yung black, at yung red nung tattoo competition namen.
Yung blue naman next ahaha!
Oo nga no sayang yun orig house pain fabric pa din yun hahaha
Haha thanks paps pero di naman laging ganyan yan depende din kung may lakas pa.10-23-2013
Legs Day with my wife.
Warm up : 5 mins briskwalk
Squats
45x12
89x12
111x12
133x8
Hack Squat/Lying Leg Press
176x3x15,12,12
Horizontal Leg Press
130x15
160x12
190x12
Leg Extensions
100x3x12
Lying Leg Curls
50x3x12
Core
Stretching
Upper Body 2
Wide-grip Pull ups
Bwx7,7,8
superset with..
Dips
BWx12,13,13
Barbell Rows
111x10
122x10
133x10
superset with..
Seated Chest Press
145x15,15,15
DB Rows
60x12,12,12
superset with
Inclined Press
145x12,12,12,
Tri-set
Side Lateral Raises x 12
Front Raises x 12
Bent-over rear delts lateral raises x 12
2 rounds
DB Shrugs
70x12,12,12
Bicep Curlzz
Tricep Extensionzzz
Core
La na time mag cardio.
Tom na lang.