rock, kung puro freeweights at basics ang trip mo na exercise may gym dyan sa pangalawang kanto mula dun sa kabisig market. halos katapat lang nung tapsilogan pagtawid. MHY GYM yung pangalan. maliit na gym lang yun pero pwede na. nagbubuhat din ako dun pag tinatamad ako pumunta sa rainforest. 30 lang ata per session.
back sana but my back still sore d ko feek i train ang back ngaun. i think ma o over train ako nito pag pinatuloy ko 2 x bodypart a week. hmmm.
Back to 1 bdpart.
Rest day today and tomorrow
Di ko pala nahanap kanina yung mhy gym linakad ko na sa labas ng cambridge gang Fix style na salon hehe
Daan ako sa palengke kanina tanong ako mgkano kilo chicken breast sabi nung tindera 65 d ko alam kung kilo ba ibig nyang sabihin. may bumili dun dalawang piraso ng chicken leg pumatak agad 74 tas dinagdagan chicken breast 112 na. hmm pwede na..
Baka nga half kilo yun. tinanong ko kc xia ilan kilo chicken breast tas sagot nya 65 tas may sinabi pa yun di ko na nadinig di ko nalang tinanong ulit andami kc costumer haha. pag isang kilo ng chicken breast mga ilang piraso kaya ng chicken breast yun? hehe
okay! kakalma na ako haha kaya naman pala taasan poundages sa bp hinay hinay lang sa pag add 5 to 10 lbs nakalimutan ko ilang weeks palang pala ako nag umpisa mag buhat ulit kalma at focus rockcena..
Wide grip pulldown behind
wu
ws- stack x 8 x 8
wide grip pull front
3 sets di ko alam ilan yun
Seated row
wu
ws
stack x 12
stack + 15lbs x8
stack + 30 x 6
Cgbp
70x12
100x8
120x10
140x8
150x5x5
140x6
skullcrusher
20x12
40x12
60x8
65x5
60x5
tricep pulldown (bar)
5 sets
Dip machine
70x12
110x10
130x8
160x8
db shrugs
55x12
75x4x7x8
Seated db palms up wrist curl
25x8
35x8x8
Standing ez wrist curl
30x8
40x8
medyo sumakit ulit wrist ko.
bumili ako kanina sa luckygold ng breast fillet 586g 113php 5 piraso sya. ayoz na rin.
dalawa at kalahati kada araw ang lutuin para may bukas pa hehe.
Update pic.
yesterday bagong ligo papunta ng gym selfie muna
nagloloko ata tinypic ngaun hirap mg upload hahaafter mag buhat.. sideview lol My meal plan/caloric intake
yung Dinner hindi 200g chicken breast assuming nalang yung niluluto ng auntie ko bfast lunch dinner nasa 50 to 60 g na protein hehe
hehe iipon pa kung d man matuloy continue pa din sa goal. gusto ko kc pag nag bulk na ako nxt time d na dirty bulk.
Kaka swimming ko lang kanina sa pool 9am ako lang mag isa haha ayuz. ang lamig sobra
Duration:
50mins
20mins
Stretching
Bubbling
practice langoy
i think 50m yung pool
Freestyle 2 laps (syempre pahinga after 1 lap tas balik)
breast stroke 2 laps( rest after 1 lap)
Freestyle ulit 2 laps
Breast stroke 2 laps
Comments
Back to 1 bdpart.
Rest day today and tomorrow
Di ko pala nahanap kanina yung mhy gym linakad ko na sa labas ng cambridge gang Fix style na salon hehe
deadlift
50x15
100x12
150x8x8
200x6x7
210x4
Lat pull down
Stackx8x8x8
db row
50x12
60x8
70x6
bfast
4whole eggs
oatmeal
lunch
half tilapya
isang pirasong baka
1 and half cup rice
snack
bali 40 pesos na mani skinless lol
pwo meal dinner
half tilapya
half fish ( di ko alam anu name lol)
kalahating litson manok ( sa room ko kinain patago baka mag hingi mga pinsan ko haha lol )
1scoop pm7
ito lang muna i la log ko
Yesterday
Chest/shoulder
incline db
50x15
60x12
70x8x8
75x6
flat bb press
50x20
100x15x12
140x4
130x4x4
cgbp
100x8x8x8
(fail workout felt weak) try ko nga unahin flat bb press next time.
decline
50x10
80x7
100x5
decline db
30x8
dips sana di na kaya
cable x over nalang
Mag tricep sana ako di na rin kaya
delts shoulder nalang
military press
30x12
60x8
70x6
(tumutunog rc ko pag baba ng bar?)
front plate raise
25x10x8x8
bent over db
db shrugs
http://www.jimstoppani.com/home/articles/damage-inc?preview
Oo bro, pano maging itlog, haha!
bfast
1 cup rice
5 eggs
1 scoop pm7
lunch
1cup rice
apritadang baboy
Dinner
half roasted chicken
1 fish
2 cup rice
apritadang baboy
1 whole chicken jr 140 sa megamall okay na din. bukas na umaga itong half haha
Okay pala tignan sa salamin pag nakakain ako ng madaming karni haha lol
maya before matulog half scoop pm7 nalng cguro haha
kunting ipon nalang para sa pm7 at pang cycle
*Not pertaining only to drug raids.
Cgbp
70x15
110x12
120x12
130x8
150x6
db overhead tricep ext 1arm
15x12
25x8x7
tate press one arm
15x8
20x8x6
kickbacks
15x8x8
tricep pushdown (bar)
okay! kakalma na ako haha kaya naman pala taasan poundages sa bp hinay hinay lang sa pag add 5 to 10 lbs nakalimutan ko ilang weeks palang pala ako nag umpisa mag buhat ulit kalma at focus rockcena..
Squat
ATG
Wu
60x15
70x15x15
110x12
WS
140x12
160x8
180x8
110x10
Leg press
5 sets 15 reps lahat
last set 310
Leg curl
4 sets
same pa din but last set 70 lbs 8 reps
Leg ext.
nakalimutan ko na lol
Standing calf raise
4 sets
last set 310 12 reps
Delts ulit naiiwan na kc delts ko
Military press
30x15
50x12
80x12
110x8
seated side lateral raise
5x12
15x8x8
machine side lateral
30x12
40x8
50x8
60x6
ok lang pala sumandal sa military press naka straight back kc ako before kaya pala mahirap at tumutunog rc ko haha lol
bumili ako kanina ng half chicken breast raw tig 39 pesos ilan kaya protein nun walang weighing scale hehe
Panu mag upload ng video gamit cp?
Weight
bb flat bp
wu
40x20
90x15
110x12
ws
120x12
130x10
140x8
150x8x6
inclune db
50x10
60x8x6
70x6
decline bb press
70x10
90x8
110x7
cable x over
peck deck
ez bar bicep curl
30x18
40x15
50x12
60x8x7
bent over db curl (my style lol)
15x12
20x9x9
alternate inc db
20x12
25x8
hammer curl
20x10
25x8
ab wo 10 mins
Dl
wu
100x12x6
ws
150x8x8
200x8
220x3x2x1
Wide grip pulldown behind
wu
ws- stack x 8 x 8
wide grip pull front
3 sets di ko alam ilan yun
Seated row
wu
ws
stack x 12
stack + 15lbs x8
stack + 30 x 6
Cgbp
70x12
100x8
120x10
140x8
150x5x5
140x6
skullcrusher
20x12
40x12
60x8
65x5
60x5
tricep pulldown (bar)
5 sets
Dip machine
70x12
110x10
130x8
160x8
db shrugs
55x12
75x4x7x8
Seated db palms up wrist curl
25x8
35x8x8
Standing ez wrist curl
30x8
40x8
medyo sumakit ulit wrist ko.
bumili ako kanina sa luckygold ng breast fillet 586g 113php 5 piraso sya. ayoz na rin.
dalawa at kalahati kada araw ang lutuin para may bukas pa hehe.
yesterday bagong ligo papunta ng gym selfie muna
nagloloko ata tinypic ngaun hirap mg upload hahaafter mag buhat.. sideview lol
yung Dinner hindi 200g chicken breast assuming nalang yung niluluto ng auntie ko bfast lunch dinner nasa 50 to 60 g na protein hehe
Kaka swimming ko lang kanina sa pool 9am ako lang mag isa haha ayuz. ang lamig sobra
Duration:
50mins
20mins
Stretching
Bubbling
practice langoy
i think 50m yung pool
Freestyle 2 laps (syempre pahinga after 1 lap tas balik)
breast stroke 2 laps( rest after 1 lap)
Freestyle ulit 2 laps
Breast stroke 2 laps
hirap sa hangin haha cge lang masasanay din.