Whatever it takes

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Comments

  • YatezYatez Posts: 2,745
    Intense buhat ni Allen Db na flat Bench Press pa!
  • allen101allen101 Posts: 5,102
    Explain ko pa ba?
  • YatezYatez Posts: 2,745
    Joke lang init ulo amp
  • allen101allen101 Posts: 5,102
    Hahahaha o ano kumusta text niyo ni red?

    Para san ba ung tanong mo kagabi? Hahaha
  • YatezYatez Posts: 2,745
    Text mates na nag gugoodmorning nga kanina eh LOL!

    Sa GG haha sasabet lol, pero ayos na bayaran ko nalang ng cash para ala problema.
  • allen101allen101 Posts: 5,102
    "Sweet" HAHAHAHAHA!
  • allen101allen101 Posts: 5,102
    11-12-2013

    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
  • monching11monching11 Posts: 7,273
    Takbong pogi LOL

    Pics ng PT brah!
  • badass_vinchbadass_vinch Posts: 4,471
    :treadmill: nako may distraction... tsk hehehe
  • allen101allen101 Posts: 5,102
    Hahaha balak ko nga picturan kanina nung umalis na si misis e kaso ang bagal kasi ng shutter speed ng cp ko mahuhuli lang ako hahaha.

    Dalawa nga yung bago, parehong maganda, makinis, maputi at seksi, mas type ko lang talaga yung isa lakas tama hahahaha!
    badass_vinch wrote:
    :treadmill: nako may distraction... tsk hehehe

    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!!!
  • allen101allen101 Posts: 5,102
    11-14-2013

    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
  • allen101allen101 Posts: 5,102
    Nov 16, 2013

    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.
  • allen101allen101 Posts: 5,102
    Update : 145lbs thin

    2zf0o0m.jpg


    ourvxs.jpg6rizrt.jpg5ei902.jpg
  • JettieJettie Posts: 3,763
    parang numipis ka brah? o bago lang cp? hehe
  • allen101allen101 Posts: 5,102
    Manipis nga, 145lbs thinny lol

    Cutting until there's no left to cut hahaha!
  • JettieJettie Posts: 3,763
    Pero okay lang, tubig naman kasi yung una atleast may depinsyon na yan!
  • allen101allen101 Posts: 5,102
    At least nasusubukan ko sa sarili ko, trial and error, di yung puro dada! lol
  • JettieJettie Posts: 3,763
    parehas lang tayo brah! hehehe next balking naman pero hindi dirty, naasiwa ako sa kalalabasan ko pag nag dirty bulking ako lol
  • badass_vinchbadass_vinch Posts: 4,471
    Gettin dry brah! Carbload lang pag flat pakiramdam mo :)

    I see cuts na wala dati!
  • allen101allen101 Posts: 5,102
    Thanks Brah!

    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
    2cwl7kl.jpg
  • badass_vinchbadass_vinch Posts: 4,471
    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! :)
  • allen101allen101 Posts: 5,102
    Meron nga brah, kaso mababa yung cals na binigay mo kumpara sa sample meal plan na huling pinakita mo sakin. Pumapatak yata ng 3k+ cals yun eh.

    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.
  • badass_vinchbadass_vinch Posts: 4,471
    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!
  • allen101allen101 Posts: 5,102
    Hahaha!

    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.
  • badass_vinchbadass_vinch Posts: 4,471
    Bumili ako kanina sa tiggys 1.7k lang. Nagimbak nako kasi panigurado tataas price nun before summer.
  • JettieJettie Posts: 3,763
    ano ba un?
  • allen101allen101 Posts: 5,102
    Ahh ayaw ko na pumasok kasi sa tiggys naka away na dati ni misis mga tindera kc dun lol.
    Sa tia loleng lang ako nagtanong ahaha.

    Abangan ko results kay monch hehe
  • kopikopi Posts: 690
    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
  • allen101allen101 Posts: 5,102
    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


    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
  • monching11monching11 Posts: 7,273
    guhit guhit na brah ah! GJ

    tagal mo di nag log ng workout nakaka buhat ka ba nun?
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