gusto ko din sana si marc fitt.. actually ganun lang talaga goal ko ung hindi masyado bulky para hindi sagabal sa sports na iba hehehehe.. mga tipong 155lbs ako na ripped.. kaso nadisappoint ako sa knya kasi may nakita ako video niya na pinakita niya legs niya.. malaki pa ata arms ko eh..
lam ko ang kaya mo mamaintain ng buong taon nasa 9-10% bf.. depende din talaga sa ginagawa mo di ba.. pangit ung nakadiet ka palagi.. maganda nga katawan mo di mo naman maenjoy ng husto life hahahaha
Pansin ko nga sir Last eh puro upper body ang mga pinopost nya sa Instagram nya hahaha. Johnny BRavo pala. Astig din yan si Matt Ogus kahit bulking may Abs padin.
ayoko din naman ng sobrang laki ng legs na tipong nagkikiskisan ung 2 hita mo pag lumalakad hehehe.. gusto ko tama lang.. pero ung napanuod kong posing niya na may leg shot ang liit talaga eh..
Pansin ko nga sir Last eh puro upper body ang mga pinopost nya sa Instagram nya hahaha. Johnny BRavo pala. Astig din yan si Matt Ogus kahit bulking may Abs padin.
sobra pare angtaba na nga ng pisngi nya pero pag may video na Q &A siya magpapakita siya ng laman pero may abs parin.. bakit ganun sir last may ipopost ako para din sayo to hahaha
ayoko din naman ng sobrang laki ng legs na tipong nagkikiskisan ung 2 hita mo pag lumalakad hehehe.. gusto ko tama lang.. pero ung napanuod kong posing niya na may leg shot ang liit talaga eh..
parang ma iipit na din si manoy niyan kapag nagkataon hehehe
question! mga ganyang katawan ba nag cu cutting phase din ba sila or bulk lng ng bulk ng bulk ng bulk ng bulk ng bulkng bulkng bulkng bulk... hehehehe tnx!!!
^wahahaha, oo nga busy din kasi tapos nagkasakit pa anak ko over the weekend kaya parang isang beses lang ako nakapag ensayo last week. Tagal ko na di nakikita si Jhanice! hehehe
Day 1: Shoulders
Barbell Stand Push Press
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Arnold Presses
Sets and Reps: 20, 15, 10, 10, 15, 20
Any Kind of Rear Delt Fly
Sets and Reps: 20, 15, 15, 20
Ab Planks
4 sets for 1 min
Day 2: Legs
Barbell Squats
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Leg Curls or Leg Extensions
Sets and Reps: 20, 15, 10, 10, 15, 20
Lunges (reps are for both legs, so 20 each leg means 40 total)
Sets and Reps: 20, 15, 15, 20
Seated Calf Raises
4 sets of 10 to 15 reps
Day 3: Back
Deadlifts or Rack Pulls
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
DB or Cable Rows
Sets and Reps: 20, 15, 10, 10, 15, 20
Lat Pull Downs (any grip)
Sets and Reps: 20, 15, 15, 20
Hyperextensions
4 sets of 10 to 15 reps
Day 4: Chest
Barbell Bench Press or DB Flat Bench
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Incline or Decline Barbell or DB Chest Press
Sets and Reps: 20, 15, 10, 10, 15, 20
Flyes of any kind
Sets and Reps: 20, 15, 15, 20
Ab Planks
4 sets for 1 min
Day 5: Legs and Shoulders
Leg Press
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Barbell Up Right Rows
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Lunges with DB Lateral (Side) Raises
Sets and Reps: 20, 15, 15, 20
Seated Calf Raises
4 sets of 10 to 15 reps
Day 6: Biceps and Triceps
Barbell Curls or DB Curls
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Close Grip Bench Press or Weighted Dips
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Cable Curls superset with Overhead Cable Extensions
Sets and Reps: 20, 15, 15, 20
Ab Planks
4 sets for 1 min
Day 7: Rest
Recovery
Comments
5'10 170lbs
so kung 5'7 ako
dapat nasa 155lbs.. para ganyan kaso wala siyang legs so lagay ako na 5 lbs na addition..
kaya ultimate goal ko ung 155lbs na 6-8% BF
sobra pare angtaba na nga ng pisngi nya pero pag may video na Q &A siya magpapakita siya ng laman pero may abs parin.. bakit ganun sir last may ipopost ako para din sayo to hahaha
parang ma iipit na din si manoy niyan kapag nagkataon hehehe
question! mga ganyang katawan ba nag cu cutting phase din ba sila or bulk lng ng bulk ng bulk ng bulk ng bulk ng bulkng bulkng bulkng bulk... hehehehe tnx!!!
Mirin those Yokes (traps) brah! hehehe
holden nowell
ito ung sa vid ng call me maybe eh
The site speaks for itself "Scott Jorgensen"
http://www.mixedmartialarts.com/news/435005/Scott-Jorgensens-extreme-Vitiligo-solution/
http://instagram.com/jacodbruyn
Tuan Tran's training. Dat rep ranges
http://www.simplyshredded.com/ripped-tuan-tran.html
Day 1: Shoulders
Barbell Stand Push Press
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Arnold Presses
Sets and Reps: 20, 15, 10, 10, 15, 20
Any Kind of Rear Delt Fly
Sets and Reps: 20, 15, 15, 20
Ab Planks
4 sets for 1 min
Day 2: Legs
Barbell Squats
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Leg Curls or Leg Extensions
Sets and Reps: 20, 15, 10, 10, 15, 20
Lunges (reps are for both legs, so 20 each leg means 40 total)
Sets and Reps: 20, 15, 15, 20
Seated Calf Raises
4 sets of 10 to 15 reps
Day 3: Back
Deadlifts or Rack Pulls
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
DB or Cable Rows
Sets and Reps: 20, 15, 10, 10, 15, 20
Lat Pull Downs (any grip)
Sets and Reps: 20, 15, 15, 20
Hyperextensions
4 sets of 10 to 15 reps
Day 4: Chest
Barbell Bench Press or DB Flat Bench
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Incline or Decline Barbell or DB Chest Press
Sets and Reps: 20, 15, 10, 10, 15, 20
Flyes of any kind
Sets and Reps: 20, 15, 15, 20
Ab Planks
4 sets for 1 min
Day 5: Legs and Shoulders
Leg Press
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Barbell Up Right Rows
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Lunges with DB Lateral (Side) Raises
Sets and Reps: 20, 15, 15, 20
Seated Calf Raises
4 sets of 10 to 15 reps
Day 6: Biceps and Triceps
Barbell Curls or DB Curls
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Close Grip Bench Press or Weighted Dips
Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
Cable Curls superset with Overhead Cable Extensions
Sets and Reps: 20, 15, 15, 20
Ab Planks
4 sets for 1 min
Day 7: Rest
Recovery