PS. Tamad na tamad na naman ako ng araw na to, parang hinang hina ako, kaka Chest day ko lang nung monday pero ang hina ko padin di ko tlga alam kung dahil pba dun sa dami kong nilaro na basketball nung saturday at nabigla ako (galing injury dba eto ung tlgang real game ko) kaya nag pasya ako na di padin ako mag skip ng gym kahit sakit mga aksukasuan ko, ano ginawa ko? Double dose (2 scoops, generous) ng Pre-WO, C4 and fuark it wrked hahahahahaha! sobrang ginanahan ako after ko makapag warm up and lifts stats are great!!!! LOL IT WORKEDDDDDD!!!!
Stationary bike : 5 mins
Pullups (rev grip)
BW (204.5) x 12-12-13-12
Deadlifts
135 x 12 185 x 12
205 x 12
225 x 8 1210
275 x 7
275 x 5
* Yehey! binawasan ko n isa ung warm up set ko, naka buhat pa ko ng medyo matino, goods goods! :biggrin:
BB Rows
115 x 15
135 x 12
145 x 15 -15 -15 -15 -14
* nabitin pa
Single arm DB rows
65 x 12 70 x 12
75 x 12 10
85 x 10
*umangat un weight haha ayos
Lat pull down
180 x 12
192 x 11
204 x 9
Rev grip lat pulldown
180 x 12 - 12 -10
Incline db curls
40 (20 ea) x 12 -12 -12 -12
EZ bar medium grp bb curls
50 x 12
60 x 12
70 x 10
Incline walk 10 mins (11 ung taas)
Damn felt good this day!!!! parang nung hapon lang amad na tamad at hinang hina ako tapos biglang BOOM! BEAST MODE B*TCH
135 x 12
185 x 12
205 x 12
225 x 8 12 10
275 x 7
275 x 5
When Pre-WO kicks-in beast mode haha! bro, curious lang ako hindi pa kasi ako nakatry ng pre WO katulad ng C4. take ko lang dati ung cobra, extra joss or 3-1 coffee lang. totoo ba talaga kapag sumipa na pre-WO makati daw sa katawan parang ganun?
135 x 12
185 x 12
205 x 12
225 x 8 12 10
275 x 7
275 x 5
When Pre-WO kicks-in beast mode haha! bro, curious lang ako hindi pa kasi ako nakatry ng pre WO katulad ng C4. take ko lang dati ung cobra, extra joss or 3-1 coffee lang. totoo ba talaga kapag sumipa na pre-WO makati daw sa katawan parang ganun?
ung tingling feeling ata na kukuha sa Beta Alanine paps kung me halo na ganun ung pre-WO. OO meron. try mo bumili kahit onting serving lang kung may extra breads ka. baka buhatin mo ung mga TAO sa gym nyo habang nag bubuhat sila hahaha. napakinggan mo na ung FWA album? pucha nirarape ko ung replay button 1 linggo na paulit ulit un pinapakingan ko haha
Magkano ba pinaka mura ng C4 kahit iilang serving lang gusto ko matry haha!
unli repeat hahaha!
d ko sure paps. bili ko 30 servings 1,3 or 1,4 ata. suggest ko Neurocore, c4 or assult. astig no walang tapon fav ko ung glory, i feel good chaka post ballin haha
papi @dimzon03 ung form nalang tlga pinoproblema ko, kahit sa magaan na poundages tinatry ko, di padin ako ganun ka flexible, parang nalilimitahan ung pag groove ko pababa di ko maisagad or below parallel. un ung tinatrabaho ko ngaun.
papi @dimzon03 ung form nalang tlga pinoproblema ko, kahit sa magaan na poundages tinatry ko, di padin ako ganun ka flexible, parang nalilimitahan ung pag groove ko pababa di ko maisagad or below parallel. un ung tinatrabaho ko ngaun.
oks lang yan paps @BANE ...makukuha mo rin yan, nagawa mo nga maitaas paunti unti poundage mo sa DL at SQ eh sa ilang buwan lang...
Seated DB shoulder press
45 ea x 12
55 ea x 12
60 ea x 10
65 ea x 10 -10 - 9
Single arm lat raises
20 ea x 12
25 ea x 10
30 ea x 8
Bent over rear delt raises
15 ea x 15
20 ea x 12
25 ea x 10
30 ea x 10
35 ea x 7
DB front raises
20 ea x 12 - 12 - 12
Upright row
EZ bar
60 x 12 -12 -12
Walk 10 mins.
NAg timbang ako 202.5 nalang ako :yahoo: hopefully end of the month below 200 na ko kahit n195.5 masaya na ko. i cant wait to hit 180 I WANNA BULK!!!!!!!! gusto ko na patigas ng maskels
Cable cross (ung sa lower pec tama mataas ung calbes)
100 x 12 -12 -12
_____________________________________________________________
Superset ulet
Dips machine (chest version ulet naka tilt ako)
max weight (forgot how heavy 12 -12 -12
Lat pull down machine
180 x 12 -12 -12
Super set ulet
EZ bar super 21 (medium grip)
50 x 12 -12 -12
Standing db trcept extension
45 x 12 -12 -12
Super set ulet
EZ bar super 21 (wide grip)
50 x 12 -12 -12
Tricep pushdown
110 x 12, 120 x 11, 130 x 10
_________________________________________
Ab machine
110 x 15
120 x 12
130 x 10
140 x 8
150 x 6
Hahing leg raise (may nakaipit na db sa paa)
10lbs x 15 -15 -15
Farmers walk
80 lbs ea hand :
Estimated sa layo mga 45-55 steps.... x 4 rounds
*pucha ang hirap pala nito!!!!!! grabbbeeee di na ko nakapag shrugs kasi feel ko worked out na worked out na ung buong arms ko grabe ang hirap d ko nabuo na straight na lakad, laging may stop. FAK I LIKE IT IMMA DO IT AGAIN
Incline walk : 10 mins (11 ung taas)
MEdyo palong palo ako, napadami ako ng kain ng sweets kagabi kaya parang me extra cals ako sinusunog!
Di biro yung ganyang volume. Mga ganyang routine hindi pang singit. Either overhaul mo buong week or magextend ka ng training cycle up to 10 days instead na weekly.
Di biro yung ganyang volume. Mga ganyang routine hindi pang singit. Either overhaul mo buong week or magextend ka ng training cycle up to 10 days instead na weekly.
pwede naman sir, i felt good after ko ginawa un eh. so in 5 days ano pwede ko pag laruan na routine?
I did. (or so i know) nag loading naman ako lagi dun lang ata sir sa lat pull down hindi. cge next time gawin ko ng 30 sec rest insted of till 45 tapos ramp ulet ako ng weight. medyo nag cheat day aksi ako thursday ng gabi, i ate cakes, chocolates and rice kauya feel ko dun galing ung energy ko yesterday
Basta gawin mo muna several times. Ganun naman lagi stand ko pagdating sa new methods. Trial error muna para malaman mo pros and cons. Hindi porke ok sya sa first time ok din sa future.
1. unahin ung DB incline press see kung mag increase ng weight
2. babaan ung Flat db bench press max effort without spot AMAP
3. damihan ung flyes
DB incline press:
WU:
110 (55ea) x 12
WO:
140 (70ea) x 12 -12 -12 (stugle na ung last set nangangatog na lahat pero napush ko padin till end)
DB Flat press
WU:
80 (40ea) x 12
WO:
160 (80ea) x 12 - 12 - 10 (ung 2nd set nag paassit ako sa pag angat lang ng db hangang makaposition ako then ung 3rd set may umalalay na ung 8th set. d ako nag madali evry rep swabe ung pag baba at niraramdam ko ung pag angat)
BB decline press:
WO:
185 x 7 (kala ko kaya ko pero mukang naubos ako sa 1st 2 exercise, nag baba ako ng weight )
165 x 10 - 8 - 8 (strugle to. as in walang spot pero strugle kamuntikan ko na di mare-rack ung last rep ng 3rd set)
Low incline flyes:
WO:
35 ea x 15 - 15 (kayang kaya)
40 ea x 12- 9 (nadalian ako sa 1st and 2nd set kaya nag inc ako kala ko kaya ko ngunit ako ay mali, bumigat tlga di ko naachieve ung 15 reps target fak)
Cable cross lower pec
100 x 12 -12 -12
Ab machine
110 x 15
120 x 12
130 x 10
140 x 8
150 x 6
Assorted Abs: (all done without rest. 3 sets of the routine)
Knees up crunch x 20
crisscross x 20
crunch x 20
leg raises x 20
heel touch x 20
flutter kicks x 20
1. unahin ung DB incline press see kung mag increase ng weight
2. babaan ung Flat db bench press max effort without spot AMAP
3. damihan ung flyes
DB incline press:
WU:
110 (55ea) x 12
WO:
140 (70ea) x 12 -12 -12 (stugle na ung last set nangangatog na lahat pero napush ko padin till end)
DB Flat press
WU:
80 (40ea) x 12
WO:
160 (80ea) x 12 - 12 - 10 (ung 2nd set nag paassit ako sa pag angat lang ng db hangang makaposition ako then ung 3rd set may umalalay na ung 8th set. d ako nag madali evry rep swabe ung pag baba at niraramdam ko ung pag angat)
BB decline press:
WO:
185 x 7 (kala ko kaya ko pero mukang naubos ako sa 1st 2 exercise, nag baba ako ng weight )
165 x 10 - 8 - 8 (strugle to. as in walang spot pero strugle kamuntikan ko na di mare-rack ung last rep ng 3rd set)
Low incline flyes:
WO:
35 ea x 15 - 15 (kayang kaya)
40 ea x 12- 9 (nadalian ako sa 1st and 2nd set kaya nag inc ako kala ko kaya ko ngunit ako ay mali, bumigat tlga di ko naachieve ung 15 reps target fak)
Cable cross lower pec
100 x 12 -12 -12
Ab machine
110 x 15
120 x 12
130 x 10
140 x 8
150 x 6
Assorted Abs: (all done without rest. 3 sets of the routine)
Knees up crunch x 20
crisscross x 20
crunch x 20
leg raises x 20
heel touch x 20
flutter kicks x 20
Ikaw lang makasagot nyan pero for me, they are both good. Especially if you killed it. But I'm a little bit in favor of this routine compared sa previous (based sa comments mo per set) It's more like quantity vs quality yung pinagkaiba. Quantity has its merits but pero you can't go wrong with quality. Better do both, alternate every week or every month.
It would be special if you could improve also on Inclined angles (BB and DBs) since mas sapul sya sa chest and also good to build big shoulders.
much appreciated sir V! will do salamat po ulet P.S mas ramdam ko nga ung wo kahapon, lalo ung tension with the muscle, tho hindi ganun ka heavy, ramdam ko ung control ko sa bakal lahat ng contraction sapul. d lang ako masyado masaya dun sa flyes dapat di ako ng increase stick na ko dapat sa 35's.. anyways bawi nalang next .
Pullups (rev grip) BW (204.5) x 12-12-13-12
BW( 202.5) x 13-13-13-12 *bwahahahaha
Deadlifts
135 x 12 185 x 12 205 x1210 225 x 8 12 10 245 x 12 - 12 -12 275 x 7 275 x 5
* nag baba ako ng weight dito kasi pansin ko ung last week ko di ko maabot ung 8-12 reps na target. so i dropped it by the digits abov and smashed my goal. worked out ako mas masarap compared last week
BB Rows 95 x 15 115 x 15 135 x 12 145 x 15 -15 -15 -15 -15
* narealize ko din masyado madami ung warm up sets ko kaya tinangal ko lahat para mamaximize ko ung working weights ko.
Single arm DB rows 65 x 12 70 x 12 75 x 12 10 80 x 12 85 x 1011
*boom! ok na to umangat ung work sets feel ko dahil nag bawas ako ng wu sa bb rows.
Lat pull down ( AYOS NA UNG TRADITIONAL BACK MACHINE MY FAVORITE HAHAHA taenang yan cable lang inabot ng 4 na bwan hindot)
120 x 12
130 x 10
140 x 8
*sarap! sapul na sapul ung lats. compared dun sa maka bagong lat machine pigil ung movement, ewan ko kung sa structure ng katawan ko hindi swak sa machine na un pero pag conventional tlga ramdam ko ung tama.
Rev grip lat pulldown (traditional machine padin)
12 x 12 - 12 -12
Incline db curls
40 (20 ea) x 12 -12 -12 -12
EZ bar medium grp bb curls 50 x 12 60 x 12 70 x 10 - 10
d na ko naka pag incline walk sana sa treadmill late ako nakadating ng gym ang traffic kasi.
d na ulet nakapag treamill walk kapios sa oras sobrang traffic
boss natanggal mo na ba bilbil mo sa gilid? paano boss? mejo malaki kasi sakin haha thanks.
kita mo ba pics ko samga naunang pages ng journal ko? hindi pa completely nawawala paps pero numinipis sila, mas nakakapa ko na ung core and ung pelvic bones ko compared before. wala ko special na ginawa, ni hindi nga ko ng aabs/core workout during my cut. ngayon nalang to compensate the whole anatomy. so ang gusto ko mangyari papakapalin ko ung core ko, hindi flat. numinipis ung taba sa love handles, belly basta ung buong palibot pero un nga diet + cardio lang ang natatandaan ko na might have helped me. nothing special, stuck to the basic lang. pero un nga katulad nung tinanong ko ke @Aestecniques wala din sya special na ginawa. it will eventually go away. to tell you francly mas gusto ko sya mawala kesa sa makita ko veins ko sa biceps (which ung iba un ang mas gusto ung kitang kita ung vascular ish nila) pero un pa ung unang lumabas sakin.
P.S. alam mo ung pag matagal ako naka pants? pag tinangal mo may mark ung belly mo? sakin hindi na mark, parang nalukot na balat ang itsura.
thanks for answering paps. Oo nakita ko nga yung unang pics mo. yun ba yung may red circles? yun ba yung dati mo or ngayon?
oo diet na ako pero di ako masyado nakakapag cardio na ngayon unlike before. But will have to go back sa routine ko na yan.
yup meron na rin ako lukot na balat pero sa taas may fats pa yun ang tutunawin ko pa.
Parehas tayo, sa akin mas ok talaga matanggal yun taba sa gilid keysa maugat na arms hahaha. Nakakahiyang mag hubad kasi kapag may love handles pa. parang chix.
Comments
PS. Tamad na tamad na naman ako ng araw na to, parang hinang hina ako, kaka Chest day ko lang nung monday pero ang hina ko padin di ko tlga alam kung dahil pba dun sa dami kong nilaro na basketball nung saturday at nabigla ako (galing injury dba eto ung tlgang real game ko) kaya nag pasya ako na di padin ako mag skip ng gym kahit sakit mga aksukasuan ko, ano ginawa ko? Double dose (2 scoops, generous) ng Pre-WO, C4 and fuark it wrked hahahahahaha! sobrang ginanahan ako after ko makapag warm up and lifts stats are great!!!! LOL IT WORKEDDDDDD!!!!
Stationary bike : 5 mins
Pullups (rev grip)
BW (204.5) x 12-12-13-12
Deadlifts
135 x 12
185 x 12
205 x 12
225 x 8 12 10
275 x 7
275 x 5
* Yehey! binawasan ko n isa ung warm up set ko, naka buhat pa ko ng medyo matino, goods goods! :biggrin:
BB Rows
115 x 15
135 x 12
145 x 15 -15 -15 -15 -14
* nabitin pa
Single arm DB rows
65 x 12
70 x 12
75 x 12 10
85 x 10
*umangat un weight haha ayos
Lat pull down
180 x 12
192 x 11
204 x 9
Rev grip lat pulldown
180 x 12 - 12 -10
Incline db curls
40 (20 ea) x 12 -12 -12 -12
EZ bar medium grp bb curls
50 x 12
60 x 12
70 x 10
Incline walk 10 mins (11 ung taas)
Damn felt good this day!!!! parang nung hapon lang amad na tamad at hinang hina ako tapos biglang BOOM! BEAST MODE B*TCH
135 x 12
185 x 12
205 x 12
225 x 8 12 10
275 x 7
275 x 5
When Pre-WO kicks-in beast mode haha! bro, curious lang ako hindi pa kasi ako nakatry ng pre WO katulad ng C4. take ko lang dati ung cobra, extra joss or 3-1 coffee lang. totoo ba talaga kapag sumipa na pre-WO makati daw sa katawan parang ganun?
ung tingling feeling ata na kukuha sa Beta Alanine paps kung me halo na ganun ung pre-WO. OO meron. try mo bumili kahit onting serving lang kung may extra breads ka. baka buhatin mo ung mga TAO sa gym nyo habang nag bubuhat sila hahaha. napakinggan mo na ung FWA album? pucha nirarape ko ung replay button 1 linggo na paulit ulit un pinapakingan ko haha
unli repeat hahaha!
d ko sure paps. bili ko 30 servings 1,3 or 1,4 ata. suggest ko Neurocore, c4 or assult. astig no walang tapon fav ko ung glory, i feel good chaka post ballin haha
Eliptical trainer :5 mins
Squats (not completely parallel pero i hit the spots imo)
115 x 15
135 x 12
185 x 12
205 x 12 8
225 x 12
225 x 12
275 x 7 8 -
* yessir, youre reading that right, getting better each week!
Reverse lunges
60 (30ea) x 12 -12 -12 -
Leg press
228 x12, 12
240 x 12
252 x 10
Step box
60 (30 ea) x 12 -12 -12
* i will increase weight next time, medyo hindi na challenging
LEg extension
85 x 15
100 x 15
115 x 12
130 x 12
145 x 10
Ham curls
85 x 15
115 x 12
130 x 12
145 x 10
Inner thigh machine
100 x 15
110 x 15
130 x 12
140
Calf raises (leg press machine)
205 x 20
230 x 20 - 20 - 20
Ab machine
110 x15
120 x 12
130 x 10
140 x 8
hanging leg raise (weighted)
10 lbs, db - 12 -12 -12
Russian twist
MEdicine ball (15 lbs or 20 cguro un) x 15 -15 -15
Treadmill walk incline 11 ung taas : 10 mins
yun oh!!! mukhang gumaganda na kondisyon ng tuhod mo paps, sana magtuloy-tuloy na
oks lang yan paps @BANE ...makukuha mo rin yan, nagawa mo nga maitaas paunti unti poundage mo sa DL at SQ eh sa ilang buwan lang...
nakakatawa to ngaun ko lang napanuod. haha sya din ung nag momock dun sa crossfit vids dba?
Eliptical trainer (5 mins)
Seated DB shoulder press
45 ea x 12
55 ea x 12
60 ea x 10
65 ea x 10 -10 - 9
Single arm lat raises
20 ea x 12
25 ea x 10
30 ea x 8
Bent over rear delt raises
15 ea x 15
20 ea x 12
25 ea x 10
30 ea x 10
35 ea x 7
DB front raises
20 ea x 12 - 12 - 12
Upright row
EZ bar
60 x 12 -12 -12
Walk 10 mins.
NAg timbang ako 202.5 nalang ako :yahoo: hopefully end of the month below 200 na ko kahit n195.5 masaya na ko. i cant wait to hit 180 I WANNA BULK!!!!!!!! gusto ko na patigas ng maskels
Oo, siya rin yung basher ng CrossFit sa YouTube
Elgin Mones ang real name nya. He's Pinoy
Sir @badass_vinch pacomment naman kung ok tong mga combination ko sa chopseuy day ko, inspired by @dimzon03 's journal ung galing din ata sayo haha.
July 17, 2015
Treadmill jog: 12 mins
Super set 30-45 sec rest in between sets
Medium grip pullups
BW (202.5) x 10 - 10 - 7
Dips Chest version
BW(202.5) x 12 -12 -12
Superset ulet 30-45 sec rest
BB Bench press
135 x 12, 155 x 12, 185 x 10 - 8
BB rows
135 x 12, 155 x12, 185 x 12 - 12
Superset ulet
Single arm DB rows
65 ea x 12, 75ea x 12, 80ea x 10
Flat db flyes
35 ea x 12, 45 eax 12, 45ea x 12
____________________________________________________________
Cable cross (ung sa lower pec tama mataas ung calbes)
100 x 12 -12 -12
_____________________________________________________________
Superset ulet
Dips machine (chest version ulet naka tilt ako)
max weight (forgot how heavy 12 -12 -12
Lat pull down machine
180 x 12 -12 -12
Super set ulet
EZ bar super 21 (medium grip)
50 x 12 -12 -12
Standing db trcept extension
45 x 12 -12 -12
Super set ulet
EZ bar super 21 (wide grip)
50 x 12 -12 -12
Tricep pushdown
110 x 12, 120 x 11, 130 x 10
_________________________________________
Ab machine
110 x 15
120 x 12
130 x 10
140 x 8
150 x 6
Hahing leg raise (may nakaipit na db sa paa)
10lbs x 15 -15 -15
Farmers walk
80 lbs ea hand :
Estimated sa layo mga 45-55 steps.... x 4 rounds
*pucha ang hirap pala nito!!!!!! grabbbeeee di na ko nakapag shrugs kasi feel ko worked out na worked out na ung buong arms ko grabe ang hirap d ko nabuo na straight na lakad, laging may stop. FAK I LIKE IT IMMA DO IT AGAIN
Incline walk : 10 mins (11 ung taas)
MEdyo palong palo ako, napadami ako ng kain ng sweets kagabi kaya parang me extra cals ako sinusunog!
pwede naman sir, i felt good after ko ginawa un eh. so in 5 days ano pwede ko pag laruan na routine?
Eliptical trainer : 10 mins
sir @badass_vinch , followed your advice;
1. unahin ung DB incline press see kung mag increase ng weight
2. babaan ung Flat db bench press max effort without spot AMAP
3. damihan ung flyes
DB incline press:
WU:
110 (55ea) x 12
WO:
140 (70ea) x 12 -12 -12 (stugle na ung last set nangangatog na lahat pero napush ko padin till end)
DB Flat press
WU:
80 (40ea) x 12
WO:
160 (80ea) x 12 - 12 - 10 (ung 2nd set nag paassit ako sa pag angat lang ng db hangang makaposition ako then ung 3rd set may umalalay na ung 8th set. d ako nag madali evry rep swabe ung pag baba at niraramdam ko ung pag angat)
BB decline press:
WO:
185 x 7 (kala ko kaya ko pero mukang naubos ako sa 1st 2 exercise, nag baba ako ng weight )
165 x 10 - 8 - 8 (strugle to. as in walang spot pero strugle kamuntikan ko na di mare-rack ung last rep ng 3rd set)
Low incline flyes:
WO:
35 ea x 15 - 15 (kayang kaya)
40 ea x 12- 9 (nadalian ako sa 1st and 2nd set kaya nag inc ako kala ko kaya ko ngunit ako ay mali, bumigat tlga di ko naachieve ung 15 reps target fak)
Cable cross lower pec
100 x 12 -12 -12
Ab machine
110 x 15
120 x 12
130 x 10
140 x 8
150 x 6
Assorted Abs: (all done without rest. 3 sets of the routine)
Knees up crunch x 20
crisscross x 20
crunch x 20
leg raises x 20
heel touch x 20
flutter kicks x 20
Treadmill: Incline walk 11 ung taas : 10 mins
Sir v, mas ok ba to kesa dun sa WO ko usually ng monday?
http://pinoybodybuilding.com/Thread-Want-to-be-like-BANE?page=54
for reference.. salamat po.
Ikaw lang makasagot nyan pero for me, they are both good. Especially if you killed it. But I'm a little bit in favor of this routine compared sa previous (based sa comments mo per set) It's more like quantity vs quality yung pinagkaiba. Quantity has its merits but pero you can't go wrong with quality. Better do both, alternate every week or every month.
It would be special if you could improve also on Inclined angles (BB and DBs) since mas sapul sya sa chest and also good to build big shoulders.
Eliptical trainer : 10 mins
Pullups (rev grip)
BW (204.5) x 12-12-13-12
BW( 202.5) x 13-13-13-12 *bwahahahaha
Deadlifts
135 x 12
185 x 12
205 x 1210
225 x 8 12 10
245 x 12 - 12 -12
275 x 7
275 x 5
* nag baba ako ng weight dito kasi pansin ko ung last week ko di ko maabot ung 8-12 reps na target. so i dropped it by the digits abov and smashed my goal. worked out ako mas masarap compared last week
BB Rows
95 x 15
115 x 15
135 x 12
145 x 15 -15 -15 -15 -15
* narealize ko din masyado madami ung warm up sets ko kaya tinangal ko lahat para mamaximize ko ung working weights ko.
Single arm DB rows
65 x 12
70 x 12
75 x 12 10
80 x 12
85 x 10 11
*boom! ok na to umangat ung work sets feel ko dahil nag bawas ako ng wu sa bb rows.
Lat pull down ( AYOS NA UNG TRADITIONAL BACK MACHINE MY FAVORITE HAHAHA taenang yan cable lang inabot ng 4 na bwan hindot)
120 x 12
130 x 10
140 x 8
*sarap! sapul na sapul ung lats. compared dun sa maka bagong lat machine pigil ung movement, ewan ko kung sa structure ng katawan ko hindi swak sa machine na un pero pag conventional tlga ramdam ko ung tama.
Rev grip lat pulldown (traditional machine padin)
12 x 12 - 12 -12
Incline db curls
40 (20 ea) x 12 -12 -12 -12
EZ bar medium grp bb curls
50 x 12
60 x 12
70 x 10 - 10
d na ko naka pag incline walk sana sa treadmill late ako nakadating ng gym ang traffic kasi.
Stationary bike :5 mins
Squats
115 x 15
135 x 12
185 x 12
205 x 12 8
225 x 12
225 x 12
245 x 12,- 12,- 12
275 x 7 8
Reverse lunges
60 (30ea) x 12 -12 -12 -
Leg press
228 x12, 12
240 x 12, - 12
252 x 10 12
Step box
60 (30 ea) x 12 -12 -12
LEg extension
85 x 15
100 x 15
115 x 12
130 x 12
145 x 10 12, 12, 12
160 x 12
Ham curls
85 x 15
115 x 12
130 x 12, 12, 12
145 x 10
Inner thigh machine
100 x 15
110 x 15
120 x 12
130 x 10
Calf raises (leg press machine)
205 x 20
230 x 20 - 20 - 20
Single leg;
175 ea x 15-15
Decline situps (ba un)
20 reps x 4 sets (20 secs rest inbetween)
d na ulet nakapag treamill walk kapios sa oras sobrang traffic
kita mo ba pics ko samga naunang pages ng journal ko? hindi pa completely nawawala paps pero numinipis sila, mas nakakapa ko na ung core and ung pelvic bones ko compared before. wala ko special na ginawa, ni hindi nga ko ng aabs/core workout during my cut. ngayon nalang to compensate the whole anatomy. so ang gusto ko mangyari papakapalin ko ung core ko, hindi flat. numinipis ung taba sa love handles, belly basta ung buong palibot pero un nga diet + cardio lang ang natatandaan ko na might have helped me. nothing special, stuck to the basic lang. pero un nga katulad nung tinanong ko ke @Aestecniques wala din sya special na ginawa. it will eventually go away. to tell you francly mas gusto ko sya mawala kesa sa makita ko veins ko sa biceps (which ung iba un ang mas gusto ung kitang kita ung vascular ish nila) pero un pa ung unang lumabas sakin.
thanks for answering paps. Oo nakita ko nga yung unang pics mo. yun ba yung may red circles? yun ba yung dati mo or ngayon?
oo diet na ako pero di ako masyado nakakapag cardio na ngayon unlike before. But will have to go back sa routine ko na yan.
yup meron na rin ako lukot na balat pero sa taas may fats pa yun ang tutunawin ko pa.
Parehas tayo, sa akin mas ok talaga matanggal yun taba sa gilid keysa maugat na arms hahaha. Nakakahiyang mag hubad kasi kapag may love handles pa. parang chix.