Usually pre wo drink ko sir PM7 3 tables spoon, kaso na lubog sa ilalim ang kutsara sa loob ng PM7 pacakge kaya ang ginamit ko ang scoop ng ON GS haha. Then During wo another 3 tbsp PM7, then sa hapon sabay ng last meal ko another 3 tbsp PM7. Depende sa amount ng food na kinakain ko.
Yung ON GS na isang scoop hinalo ko lang yun sa oatmeal.
neee to replenish my whey, makapunta sa CNC this weekend:)
@SmallWIJI said:
Bro, ask ko lang ano pala ung carbo loading mo kapag saturday at sunday?
rice, pasta, palabok, pancit, tinapay sir at may kasama nga lang pork bbq parang cheat day na rin haha. pag weekdays kasi no carbs ako or less maliban sa kasama na sa food talaga na carbs hehe. Im doing IF kasi pag weekedays din. Nasa stage of experiment pa ako sir.
@cheesmack said:
Bro, curious lang. Bakit magkaiba yung WO at post WO drink mo?
hahaha wala lang sir, gusto ko lang magamit pareho, kasi magkaiba ang lasa at texture nila kahit pareho silang chokolate. Magaspang si PM7 samantalang swabe naman si ON GS. Dati si PM7 lang muna gamit ko dahil sa may nabasa ako na benefits kaso baka mag tampo na si GS ON kaya ginamit gamit ko na rin lol.
It's not yet Friday and weekend whew!! pero paano ka ba aayaw kung sa harapan mo na tsk hehe. Anyway this is expected since it's my nieces' bday. And it's suppose to be my rest day tomorrow. How can I rest when there's a lot to burn bwahaha
It's not yet Friday and weekend whew!! pero paano ka ba aayaw kung sa harapan mo na tsk hehe. Anyway this is expected since it's my nieces' bday. And it's suppose to be my rest day tomorrow. How can I rest when there's a lot to burn bwahaha
@t4g4y said:
hahaha wala lang sir, gusto ko lang magamit pareho, kasi magkaiba ang lasa at texture nila kahit pareho silang chokolate. Magaspang si PM7 samantalang swabe naman si ON GS. Dati si PM7 lang muna gamit ko dahil sa may nabasa ako na benefits kaso baka mag tampo na si GS ON kaya ginamit gamit ko na rin lol.
Ahh. Hehe. Okay. I already tried both. But taste-wise, mukhang mas okay sa akin si PM7. Mauubos na yung GS ko ngayon. I am thinking kung magbabalik loob ba ako sa PM7.
@t4g4y said:
It's not yet Friday and weekend whew!! pero paano ka ba aayaw kung sa harapan mo na tsk hehe. Anyway this is expected since it's my nieces' bday. And it's suppose to be my rest day tomorrow. How can I rest when there's a lot to burn bwahaha
Mas lalo nakakagana kumain yung dining set niyo. Ganda eh.
Comments
neee to replenish my whey, makapunta sa CNC this weekend:)
what do you usually buy sir troll?
shoes:) minsan whey....
lol i meant the supps :P
eh sa shoes muna ako tumitingin:) sa whey....ON lang lagi, 2-3months sakin ang 5lbs
September 21, 2016
10:00 AM
first meal/prewo meal - scrambled eggs+carrot diced+tomato diced+onion+garlic
drink PM7 whey 3tbsp
11:30 prewo drink PM7 whey 3tbsp
Duration 12:00 to 1:30 pm
Stretching 5 mins
Arms day + Sqt
SQt 4x12 66lbs
Biceps:
bicep cable curls 3sx21 (low to mid 7, mid to chest 7, full motion 7) 80lbs
Seated DB curl
DB concentration curl
BB curl
Triceps:
Cable incline triceps extension 80lbs 3x15
Cable Lying triceps extension 80lbs 3x15
Done
Duration 12:00 to 1:30 pm
Chest day + triceps + biceps
Wu - push ups
BB flat bench
1x12 66lbs
2x12 88lbs
3x12,10,9 110lbs
Drop set
1x12 66lbs
SM Decline press 3×12 88lbs
Cable crossover high 3x30 50lbs
Cable crossover mid 3x30 40lbs
Triceps:
Bench dips weighted
Triceps push down 80lbs 3x15
Cable Lying triceps extension 80lbs 3x15
Biceps:
two arm low pulley cable curl 3x20 40lbs
September 23, 2016
Duration 12:00 - 1:30pm
Cardio Day + shoulder + bicep
Cardio: 3 sets:
-Push up 30
-Jumping Jack 50
-Jumping Rope 30
-Burpees!! 12
(Repeat for 5 minutes)
-Mountain climber 30 seconds
-Straight arm plank 30 seconds
-Sit ups 30 seconds
Shoulder:
Arnold db press
Lat db raise
Seated Bent-Over Rear Delt Raise
Biceps:
two arm low pulley cable curl
A bit of chest dips 2x12
Done:
Morning swim!
8am - 9:30am
15 min one on one basketball with a neighbors' kid lol.
Done
And that's why I hate snow tsk lol
Bro, ask ko lang ano pala ung carbo loading mo kapag saturday at sunday?
rice, pasta, palabok, pancit, tinapay sir at may kasama nga lang pork bbq parang cheat day na rin haha. pag weekdays kasi no carbs ako or less maliban sa kasama na sa food talaga na carbs hehe. Im doing IF kasi pag weekedays din. Nasa stage of experiment pa ako sir.
September 26, 2016
Chest/tris day
same same
September 27, 2016
Duration
12:00-1:30
wo drink pm7 3tbsp
Shoulder:
SM MP
Arnold db press
Lat db raise
Seated Bent-Over Rear Delt Raise
Traps:
SM upright row
Cable upright row 120lbs 6x12
done
2:00 pm
First meal (Bugong roasted chicken 2 quarter thigh)
drink ON GS + 2 tbsp virgin coconut oil
Bro, curious lang. Bakit magkaiba yung WO at post WO drink mo?
hahaha wala lang sir, gusto ko lang magamit pareho, kasi magkaiba ang lasa at texture nila kahit pareho silang chokolate. Magaspang si PM7 samantalang swabe naman si ON GS. Dati si PM7 lang muna gamit ko dahil sa may nabasa ako na benefits kaso baka mag tampo na si GS ON kaya ginamit gamit ko na rin lol.
Duration
12:00-1:30 pm
Back/bis day
Pull ups
BW 3×4 lol hirap talaga ako dito
Wide grip lat pull 5x15 110, 120, 120, 120, 120lbs
Face pull 3x20 90lbs
Bent over ine hand db rows 4x20 40lbs
Biceps:
DB Curl s
bicep cable curls 3sx21 (low to mid 7, mid to chest 7, full motion 7) 80lbs
Done
September 29, 216
Duration 12:30 - 1:30
bb back sqt:
4x12 66lbs
2x12 88lbs
DL:
3x12 88lbs
2x12 110lbs
done
sabog! pag baba ng hagdan muntikan na talaga nako lol
go ahead, minsan lang naman paps...
got my eyes on those crabs
myghad haha
Lol that's paella sir. They ordered it from Alba :-p
Boss, pa take out ako ng Paella
Ahh. Hehe. Okay. I already tried both. But taste-wise, mukhang mas okay sa akin si PM7. Mauubos na yung GS ko ngayon. I am thinking kung magbabalik loob ba ako sa PM7.
Mas lalo nakakagana kumain yung dining set niyo. Ganda eh.
taga lamon lang po ako dyan, hahaha sa sis ko yan sir lol
Dahil na guilty sa mga kinain kagabi kaya instead na rest day kinailangan I buhat hehe
Chest/shoulder
5 mins stretching
Bb flat bp 2x12 88lbs, 3x10 110lbs
Db bp 3x15 35lbs ea
Cable crossover 4x25 50lbs (may umepal sa cable kaya tinamad na ako tapusin lol)
Shoulder:
Lat db raise
Seated Bent-Over Rear Delt Raise
Done
October 3, 2016 wohoo bilis nang araw!
After a load of crap (beer, chips,carbs etc.) last weekend finally it's chest/tris day!
Duration: 12:00 - 1:30
WU: Push ups
BB bp 3sx12 66lbs, 3x12 110lbs
SM Decline press 3sx12 110lbs
SM Incline press 3sx8 66lbs
Cable crossover:
High 3sx30 reps 50lbs each
Triceps.
Triceps cable rope extension 3x15 70lbs,80lbs,80lbs
Triceps cable rope extension 3x12 90lbs
Triceps push down 5x20 60lbs
Bench dips (weighted)
times up.
Done.