Hoy kups mahina ka rin sa math 45 + 25 + 45 + 45 + 25 = 200? Ahaha. 185 lang oy, tas halatang copy paste nag decline db kayo ni dalts ako yung nag pec deck ahaha
Rest day today. Funny dahil kahapon gold's namen wala akong dom's sa shoulders at back lahat ng upper ko ngayon masakit LOL. di kaya dahil 2am nakasi ako nakauwi at sleep deprived din?
Will continue to rest tomorrow pa at mukhang na fatigue katawan ko sa 3 days training + lack of sleep + deficit.
5 days no buhat huling buhat pa nung nag gold's GWO.
Abs/Delts/Tris
Abs of steel routine circuit x4
4 sets weighted side bends
Stretching + RC exercises
Delts
Seated DB press
WU
20x15
40x15
WS
50x15x12x12x10
Lateral DB raises
30x12x12x12x12
Front DB raises
30x10x9x9x8
Bent over cable crossover
15x15x15x15
Tris
CGBP
140x12x12x12x10
Single arm PD
35x12x12x12x12
Overhead DB ext
30x12x12x12x12
sad to report due to the carb deprived diet for 5months, those 2 weeks that I binged (my fault) that made me gain 6lbs relapse caused some stretch marks sa chest ko na kanina ko lang napansin.... well, no use crying over spilled milk lol.
^ganun na nga coach, what made me sad eh grabe pala ung gain ko hahaha. saka brutal stretch marks ko dati nung last gain na high BF ala richierich. Di bale my resolve is stronger than before! hehehehehe
para sakin ok lang yung kumain ng madami, ang naging problem sa tingin ko is may mga weeks ka na very minimal ang training mo. since galing ka sa mahabang food deficiency, kahit kumain ka ng madami for 2 weeks hindi naman agad mabubura yung definition mo. since ang dami mo namiss na WO's, hindi mo namaximize yung conversion nung food na pinagkakain mo lately. i think mas naghoard ng energy katawan mo instead of replenishing your depleted muscles.
para sakin ok lang yung kumain ng madami, ang naging problem sa tingin ko is may mga weeks ka na very minimal ang training mo. since galing ka sa mahabang food deficiency, kahit kumain ka ng madami for 2 weeks hindi naman agad mabubura yung definition mo. since ang dami mo namiss na WO's, hindi mo namaximize yung conversion nung food na pinagkakain mo lately. i think mas naghoard ng energy katawan mo instead of replenishing your depleted muscles.
yaan mo na, bawi na lang
Hahahaha, sapul na sapul mo coach. Lalo na nung umuwi si misis 1 week ako walang buhat tas etong past week 5 days amp. Yun na nga no choice ako but to move on.
^kurimaw ako bro hindi halimaw hahaha! thanks
WEIGHT UPDATE:
157lbs yey!
Imba busy, still finding time to lift di ko lang ma i-log at sobrang loaded talaga sa trabaho. Di ko na i log ung iba kong buhat medyo nalimutan ko na hahaha
Friday
Abs/Back/Traps
Sat Rest
Sunday
Chest/Biceps + cardio
Mon-tue
rest at medyo sinipon grabe demand sa trabaho ngayon stress level over 9000 hahahah
Wed
Abs/Delts
Abs of steel circuit x4
Stretching + RC exercises
Seated DB press
WU
10x30
20x20
30x15
40x15
WS - di ko masyado piniit at may something wrong around sa right elbow/forearm ko
50x15x14x12
Front raises
30x12x10x10
Lateral Raises
25x12x12x12
Reverse Flyes
10x12x12x12x12
Seated BB press - um-ok na ung discomfort kala ko another injury waiting to happen un pala kulang lang sa mobility drills nadaan sa buhat sa iba ayun nawala.
WU
30x12
50x12
70x12
100x12
Comments
Same workout with dalts
Incline BB BP
Bar x 15
Bar x 15
65 x 15
115 x 5
185x 8 x2sets
Flat DB Press
45 x 12
60 x 12
70 x 8
70 x 8
Dips
BWx12
BW+10x12
BW+30x12
BW+40x8
Flat Hammer Strength Press
90 x 15
110 x 12
130 x 10
140 x 8
Pec Deck
70 x 12 x 4
Cable Flyes
11.5 x 12 x 4
O siya 185 nigah! hahahaha.
Weighed 158lbs sa weighing scale ni gold's confirmed by Yatez. 6lbs modafukaaaaaaa
Dafuqqqqqq hahaha
Wala kasi di ako gumamit nyan, but its better to use it pag mababa na BF mo at mtagal tagal ka nang nag d-diet
Will continue to rest tomorrow pa at mukhang na fatigue katawan ko sa 3 days training + lack of sleep + deficit.
5 days no buhat huling buhat pa nung nag gold's GWO.
Abs/Delts/Tris
Abs of steel routine circuit x4
4 sets weighted side bends
Stretching + RC exercises
Delts
Seated DB press
WU
20x15
40x15
WS
50x15x12x12x10
Lateral DB raises
30x12x12x12x12
Front DB raises
30x10x9x9x8
Bent over cable crossover
15x15x15x15
Tris
CGBP
140x12x12x12x10
Single arm PD
35x12x12x12x12
Overhead DB ext
30x12x12x12x12
sad to report due to the carb deprived diet for 5months, those 2 weeks that I binged (my fault) that made me gain 6lbs relapse caused some stretch marks sa chest ko na kanina ko lang napansin.... well, no use crying over spilled milk lol.
yaan mo na, bawi na lang
Hahahaha, sapul na sapul mo coach. Lalo na nung umuwi si misis 1 week ako walang buhat tas etong past week 5 days amp. Yun na nga no choice ako but to move on.
Legs day:
Stretching
Squats
WU
barx15
50x15
WS
100x15x12x12x12x12
Leg press
250x12x12x12x12 high
250x12x12x12x12 low
Leg ext
100x12x12x12x12
Leg curls
70x12x12x12x12
Sundot sa abs.
WEIGHT UPDATE:
157lbs yey!
Imba busy, still finding time to lift di ko lang ma i-log at sobrang loaded talaga sa trabaho. Di ko na i log ung iba kong buhat medyo nalimutan ko na hahaha
Friday
Abs/Back/Traps
Sat Rest
Sunday
Chest/Biceps + cardio
Mon-tue
rest at medyo sinipon grabe demand sa trabaho ngayon stress level over 9000 hahahah
Wed
Abs/Delts
Abs of steel circuit x4
Stretching + RC exercises
Seated DB press
WU
10x30
20x20
30x15
40x15
WS - di ko masyado piniit at may something wrong around sa right elbow/forearm ko
50x15x14x12
Front raises
30x12x10x10
Lateral Raises
25x12x12x12
Reverse Flyes
10x12x12x12x12
Seated BB press - um-ok na ung discomfort kala ko another injury waiting to happen un pala kulang lang sa mobility drills nadaan sa buhat sa iba ayun nawala.
WU
30x12
50x12
70x12
100x12
dropset
100x12
70x12
50x12
30x12
barx12
Uwi yehey
ALWAYS.